Back to marathon training, but what is my plan?

Wow, it's been over 7 months since I've posted anything here! Life just got crazy and I really don't think anyone was actually reading my blog so I kind of just let it go. In that time I've gotten a little less anal about always trying to eat clean. I still focus on exercising and eating well, but let's face it, life is not as much fun when you act like the food police 24/7!

I took 2015 off from really running any races other than a 25K trail run in April and the Twin Cities 10 Mile in October. This year I've just been running for general fitness and fun, not training. Well now it's time to get back to marathon training mode.

Months ago I decided on Hal Higdon's Boston Bound, after all I am training for the Boston Marathon. This program is only 12 weeks and wouldn't officially start until late January so I've just been slowly building up my mileage over the past couple months in preparation.

Then a couple weeks ago I started seeing other Boston bound runners on social media who have already started training so started second guessing my choice.  Pete Pfitzinger's Advanced Marathoning kept coming up so of course I downloaded the book last week and started reading it right away. All the science behind this way of training really makes sense so I decided maybe I should go with his 18 week plan that maxes at 55 miles per week. I jumped right in on Saturday and so far have 3 runs completed, all of which were to be done at a much slower pace than I'm accustom to. Granted I'm less than a week in and I haven't gotten to any of the more challenging runs yet, but I feel like this program may consists of way more slower miles than my mind can handle.

Have I ever mentioned that I am terribly indecisive and making decisions like this gives me anxiety? What if I make the wrong choice?! Do I go back to my original plan which is specifically designed to prepare for the unique challenges of the Boston course? Do I trust the program that scientifically makes the most sense? Or do I just go back to the schedule I used for my last marathon which now looks way too easy but did get me qualified for Boston and a PR of more than 15 minutes?

I still can't even believe I'm running Boston! Did I really train for my qualifying marathon on a 4 day per week running schedule based on a 3:40 goal?! Maybe less really is more and I should start giving all of this less thought!

Workout Wednesday ~ there's an app for that!

There's an app for just about anything these days so why not use your phone or mobile device to help get you motivated, keep you on track and make fitness fun?!

Here are just a few ideas:

Sworkit (iOS & Android) no equipment needed, just select a category and how many minutes you want to exercise and a workout is provided with video instructions & audio cues

Nike+ Training Club (iOS & Android) offers more than 100 workouts for different levels and goals.

C25K (iOS & Android) an 8 week training program to get you from the couch to running your 1st 5k

My Fitness Pal (iOS & Android) let's you log your meals & workouts to help keep you on track

WoofTrax (iOS & Android) Take your dog for a walk/run and help earn money for your favorite rescue or shelter

Zombies, Run! 3 (iOS & Android) turns your walk or run zombie chase game

Charity Miles (iOS & Android) help earn money for your favorite charity for every mile you walk or run

There are hundreds of other options out there, so find one that appeals to you, get moving and have fun!

DIY natural/non-toxic scented spray for dogs (and humans)

Not only do I try to eat clean and chemical free, I also try to avoid chemicals in my home and for my pets. Here is a scent recipe I'll be trying for my dogs in addition to using garlic to help keep pesty things away. (Please always check with your veterinarian before using on your pets.)

Scented Spray for Dogs and Humans

4 oz. glass spray bottle

distilled water

1 T. dried catnip

1 t. pure castile soap

5 drops Young Living Purification Oil

5 drops Lemongrass Oil

3 drops Palo Santo Oil

3 drops Basil Oil

2 drops Peppermint Oil

Steep catnip in 1 cup hot water for 20-30 minutes then cool to room temperature. Strain if needed before pouring into glass bottle (leave a little room in the bottle for the oils.) Add remaining ingredients to glass bottle and shake well. 

Shake before each application. Mist on your dog and yourself before going outside. Do not spray directly on the head/face, instead apply to hands first and rub on using caution around eyes & mouth. May need to apply multiple times per day and reapply after getting wet. Can also be applied to a fabric dog collar.

Cautions:

Always consult with your veterinarian before starting any new regimen with your pet 

Proper Selections of oils

Use only Grade A Therapeutic Food Grade Essential Oils from organically grown herbs & steam distilled.

Do not use Grade B Food Grade or Aromatherapy Oils on your pets. Do not use Rosemary oil on pets that are prone to seizures.

Always monitor you pet when using Essential Oils on or near them

Watch for signs of adverse reactions and stop using immediately if a reaction occurs. Pay special attention to cats as they are more sensitive and certain oils can be toxic to them. 

Disclaimer: The information I'm sharing is not intended to be medical/veterinarian advice. Please do your research and always consult with your medical/veterinary professional before presuming the information shared is safe for you and your pets.

If you would like to learn more about Young Living Essential Oils please contact me at lsipe8@gmail.com

Clean Eating: Chicken, Spinach, Tomatoes & Mozzarella with Couscous

Chicken, Spinach, Tomatoes & Mozzarella with Couscous 

Makes about 4 servings

Ingredients:

1 pint cherry tomatoes, sliced in half

2-3 chicken breasts cut into bite size pieces

2 T olive oil

1/2 t. garlic powder

1 Cup whole wheat couscous

1 1/4 Cup chicken broth

Fresh basil leaves to taste or 1/2 T. dried basil

4 Cups fresh baby spinach

1/2 Cup fresh mozzarella cubed

Directions:

1. Place cherry tomatoes on a baking sheet and drizzle with 1 T olive oil and garlic powder. Roast  at 400 degrees for 15 minutes.
2. In a large saute pan cook chicken in remaining 1 T olive oil until cooked thoroughly, then remove from pan and set aside.
3. Add chicken broth, basil, spinach to pan and bring to a boil. 
4. Add couscous and mix well.
5. Remove from heat, place chicken on top of couscous mixture and cover for 5 minutes.
6. Remove lid and add roasted tomatoes and mozzarella before serving.

This is an easy and delicious clean meal that has become one of my favorites. Next time I'm going to drizzle balsamic reduction over the top for extra flavor.

Don't let STRESS get the best of you!

Stress can literally make our bodies sick, tired & fat! Sadly the accumulation of stress has started to get the best of me and for a while now I have been living in a state of always being on "high alert". I haven't experienced any serve effects (yet) but I have been dealing with several symptoms which I need to get under control before it does result in serious illness.

While we can't completely eliminate stress, we can manage the way we deal with it. Here are some things that I will be working on to get my stress levels under control. 

Pace yourself! Learn to slow down & live in the moment. I find myself trying to rush through everything so I can move on to the next thing. Remember that life is a marathon, not a sprint.

Work it out! Get enough exercise...but not too much. A good sweat can help relieve stress, but if your body is already fatigued from being overly stressed be careful not to push too hard. Try to incorporate gentle and relaxing activities like yoga, stretching and walking.

Let it roll! Don't take things so personal, you will never please everyone and if you're trying to do so you will never be happy yourself. Learn to let the opinions of other people roll off your back.

Let it go! Don't hold on to things that are out of your control, instead learn to forgive, forget and move on. 

Learn when to say no! It's not bad to want to help other people as long as it's not at the expense of meeting your own needs and priorities. You have the right to say no to something you don't want to do and you shouldn't feel guilty about it.

Laugh it off! It's been said that laughter is the best medicine. Instead of getting angry try to find the humor in things that are stressing you.

Breath it out! Before reacting and letting a stressful event set you off take a few deep breaths and give yourself a moment to reassess the situation.

Eat it up! Make sure you're fueling your body with fresh and healthy foods.

• Magnesium & Calcium can help relax tense muscles: broccoli, kale, almonds, cashews, pumpkin seeds
• Vitamin C can help support the immune system: oranges, broccoli, red bell peppers, strawberries, lemon
• Vitamins B5 & B6 can help support adrenal function: broccoli, mushrooms, avocado, sweet potatoes, bell peppers, sunflower seeds
• Omega 3 Fatty Acids can help reduce inflammation and improve mental focus: avocado, walnuts, chia seeds, flax seeds, salmon, grass-fed beef 

Even if you're not currently experiencing a high level of stress be proactive by practicing these habits to keep your mind & body healthy.