Halloween Runnning Guide

Halloween is one of my favorite holidays (who doesn't have it in their top 3 right?) and with all the candy I've consumed this month I am continuing my half marathon training with an 11 mile run last night (sore today!) and taking it a little easier up to Nov 6, race day and "trying" to cut back on the candy!

To get in the spirit of Halloween I wanted to post some crazy pics of runners in costume… seriously how do they avoid chaffing?!... ouch… :) (Also keep scrolling past the pics for some more great runners tips that have helped me push myself faster up the hill.)

Running Tips (found at running.about)

“Go Fishing.

Focus on someone in front of you who you think you can catch. Imagine you're casting out a fishing line and hooking that person. Then imagine yourself reeling that person in, as you keep getting closer and closer to him.” (I have been doing this lately and it got me medals! I normally don’t push myself this much, but in the last few races I’ve picked out a person to beat and it's paid off.)

“Talk to Yourself.

Who cares if the person running next to you thinks you're crazy? Sometimes giving yourself a little pep talk and saying things such, "I can do this!" or "I'm staying strong" can help you through a rough patch.”

“Run the Tangents.

Even though race courses are measured accurately, many racers run a longer distance (and therefore a slower finish time) by following every curve in the road. A tangent is a straight line that just touches a curve, so the concept of "running the tangents" is to run the shortest distance possible by running straight from one curve to the next.” (I think this one is a great one to keep in mind, I’ve known a ton of people who run a marathon and by the end have ran even miles more… they keep track on a GPS, that would be quite disappointing for time and discouraging when you’ve run so long…)

Oh did I mention yesterday was chocolate day? If you missed it make sure to celebrate today :)

Runner's Form

Here are some tips on good running form. You don't want to injure yourself from straining an area of you body because of bad form. If all of these seem overwhelming to you, try taking one tip and perfecting it before moving onto the next. Preferably the one that you're the worst at.

1. Look ahead. Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don't stare at your feet. Not only is this proper running form, but it's also a safer way to run because you can see what's coming.

2. Land Mid-foot. I have always wondered about this. It seems the toe runners always run faster, but it is bad form. I think this one may be the hardest for me because its changing how you actually run with every step.

Don't be a toe runner or a heel-striker. If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. Landing on your heels means you have overstrided and you're braking, which wastes energy and may cause injury. Try to land on the middle of your foot, and then roll through to the front of your toes.

3. Relax Your Hands. As you run, keep your arms and hands as relaxed as possible. You can gently cup your hands, as if you are holding an egg and you don't want to break it. Don't clench your fists because it can lead to tightness in the arms, shoulders, and neck.

4. Check Your Posture. Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Check your posture once in a while. When you're tired at the end of your run, it's common to slump over a little, which can lead to neck, shoulder, and lower-back pain. When you feel yourself slouching, poke your chest out.

5. Relax Your Shoulders. I always begin to get shoulder pain about half way through a race because I have them too tight, and this always hurts my running. Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing.

I found these tips at running.about.com.

Savoring Summer

After the post below about Agave Nectar my good friend and marathon partner sent me a few other recipes using Agave that she has found. Since Summer is over, but the good weather has stayed a little longer here is another recipe to try before the good Strawberries are gone.

This recipe is from Weelicious and looks fantastic:

Strawberry Muffins - Fast, Easy, and Fun
(Makes 24-28 Mini Muffins)

2 Cups All Purpose Flour
3 Tsp Baking Powder
1/2 Tsp Salt
1 Large Egg
3/4 Cup Milk (low fat or whole cow’s milk, almond, rice or soy milk will work)
1/4 Cup Vegetable or Canola Oil
1/2 Cup Agave Nectar
1 Tsp Vanilla Extract
1 Tsp Lemon Zest
1 1/2 Cups Strawberries, chopped

1. Preheat oven to 375 degrees.
2. In a bowl, combine the first 3 ingredients.‬
3. In a separate bowl, whisk egg and add milk, oil, nectar, vanilla, and lemon zest and stir.‬
4. Using a standing mixer or hand mixer, slowly combine the dry ingredients with the wet until incorporated (try not to over mix the batter).‬
5. Add the strawberries to the batter and slowly combine.‬
6. Line or grease muffin tins and fill 2/3 of the way with batter.‬
7. Bake for 20 minutes or until toothpick tester comes out clean.‬
8. Cool and serve.‬

Enjoy :) more running tips to come as well.

Sugar Is Outta Here

Yesterday after I dropped my husband off at school for his 2^nd day of his 2^nd year of the UK MBA program I stopped to get gas for the very hungry truck (as I was driving hoping to make it to the gas station I was apologizing to our Dodge for neglecting the fact that he needs fuel just as much as we do.)

Once I pulled in to the gas station I got a very strong hankering for candy… any candy bar preferably chocolate but something I could bite into. I tried to talk myself out of it but I went into the store anyway. Lucky for me the line was way too long for my patience and I left empty handed. But of course was unsatisfied.

Even when we want to stay fit and keep on the right track we get cravings for the sweets… I know from experience… it’s my weakness.

Don’t deny yourself a taste or once you do give in it won’t be pretty. Here are some healthy alternatives that will still hit the spot.

My good friend and awesome runner has introduced me to Agave nectar. She uses it in place of sugar, and it has great benefits for runners as well. Honestly who has ever cut sugar from their diet and seen negative effects (besides the cravings of course)? I want comments if you have…

Chocolate Pudding – Easy (could even be used with a pie shell and berries - or by itself, I love pudding :))

Ingredients

¼ cup unsweetened natural cocoa powder
¼ cup cornstarch
¼ teaspoon salt
2 cups 2% reduced-fat milk or plain soymilk
½ cup agave nectar or honey
2 teaspoons vanilla extract

Instructions

1. Combine cocoa powder, cornstarch and salt in a 1-quart saucepan. Add just enough of the milk to make a smooth paste. Gradually stir in remaining milk and agave nectar.
2. Cook over medium heat, stirring constantly, until mixture begins to thicken. Remove from heat and stir in vanilla. Pour into individual serving dishes and chill. Serves 4.

Health benefits of Agave (from allaboutagave.com)

One of the most health-promoting properties of agave nectar is its favorable glycemic profile. Its sweetness comes primarily from a complex form of fructose called inulin. Fructose is the sugar that occurs naturally in fruits and vegetables. The carbohydrate in agave nectar has a low glycemic index, which provides sweetness without the unpleasant "sugar rush" and unhealthful blood sugar spike caused by many other sugars. Agave nectar is a delicious natural sweetener that can be used moderately - by dieters, some diabetics, and health conscious cooks - to replace high-glycemic and refined sugars.

Weight Management Friendly

Agave nectar's low glycemic index makes it suitable for some individuals on low-carb or slow-carb diets (the Atkins Diet, the South Beach Diet) and for a variety of weight loss/management programs. Granulated sugar has an average glycemic index in the high 60's, while agave generally scores under 30. Foods with a glycemic index lower than 55 are considered low glycemic foods. Foods lower on the scale are less likely to trigger the body's mechanisms for fat storage. While it's not a "free" food for indiscriminate consumption, many individuals on a diet or weight maintenance plan find that agave is a healthier substitute for sugar, and that moderate use of agave nectar can help them enjoy foods that otherwise might be off limits.

Other great links: http://www.allaboutagave.com/agave-vs-liquid.php

http://www.allaboutagave.com/agave-vs-granular.php

Substituting Agave Nectar for Liquid Sweeteners

Honey

Replace each cup of honey with one cup of agave syrup.

Maple Syrup

Replace each cup of maple syrup with one cup of agave syrup.

Brown Rice Syrup

When replacing a cup of brown rice syrup, use 1/2 to 1/3 as much agave, and increase other liquids in the recipe by up to 1/2 a cup.

Corn Syrup

When replacing a cup of light corn syrup, use 1/2 as much agave, and increase other liquids in the recipe by up to 1/3 of a cup. Like corn syrup, agave nectar will not crystallize.

Substituting Agave Nectar for Granulated Sugar

White Sugar

For each cup of white sugar replaced, use 2/3 of a cup of agave and reduce other liquids by 1/4 to 1/3 cup. This substitution will also work for Demerara Sugar, Turbinado Sugar, Evaporated Cane Juice, or Sucanat.

Brown Sugar

For each cup of white sugar replaced, use 2/3 of a cup of agave and reduce other liquids by 1/4 cup. Because the moisture content of Brown Sugar is higher than that of white sugar, liquids may not have to be reduced as much when substituting agave nectar.

A Running Shoe's Prime

I found a great article from Salt Lake Running Co. about getting a shoe ready for a marathon.

I always have trouble knowing if my shoe is right for race day. I am used to blisters under the toe nails, losing your toe nails, other blisters, etc.

Here are 3 questions the article answers:

1. When is the best time to buy a shoe for a marathon and how do I get my pair ready?
2. How do marathon runners know whether or not their shoes will have enough life to get them through the race free of pain?
3. How close to marathon day should a runner purchase the shoes they are planning on using for the race? - My husband bought his shoes the night before and to everyone's surprise had no blisters, but I give credit to the shoe experts at S.L. Running Co. for picking out the right shoe :)

"The shoes a marathoner wears during the actual race should be in their prime. The prime of a running shoe is typically between 50 and 150 miles. The first 50 miles is to ensure that the shoe is compatible with the runner’s foot. There is very little actual break-in period with running shoes because the materials used are very supple in comparison to leather boots or shoes that traditionally need to be broken in. It is conceivable that if a runner is familiar with a certain shoe, he/she could pull a brand new pair out of the box and run the race. This is not recommended, but this is better than running on a shoe that has too many miles on it.

After a shoe has reached approximately 150 miles, it starts to lose its capacity to cushion and support the impact that comes from running, especially toward the end of longer runs. The typical life of a shoe is 300-400 miles. A running shoe is obviously still good after the 150-mile mark, but a marathoner runs the risk of having the shoe fail toward the end of the race when the foot and body need the most protection and support.

Aside from being uncomfortable, if the shoe fails at mile 18, 20, or 25, this may cause the runner’s pace to slow significantly, costing the runner valuable time in the race. More importantly, it can cause the runner to recover more slowly at the end of the race, and can even cause significant injuries such as stress fractures.

So, how does a marathoner keep a shoe in its prime leading into a marathon? Here are some tips:

• A runner should use the shoe he/she is going to run the race in during at least one long run.
• It is not recommended that he/she wait until the last long run because there is not another long run to correct any problems that may arise.
• The shoe that will be used in the marathon should be purchased with enough time before the second to last long run to be able to do a few shorter runs on it before going out for 18 or 20 miles."

And the article closes with "Don’t be discouraged if time seems to be running short. It‘s better to run on a shoe that has fewer than 50 miles than a shoe that has more than 150."

From the Workout Mommy: "Did you know that while running, the impact on your feet is about 5-6 times your body weight? If your shoes are old or simply have no cushion in them, the bones in your feet have to absorb this impact. Over time, this repeated stress on your bones and joints can lead to many different injuries, primarily shin splints. Please do not let price deter you from getting quality running shoes. Your feet are worth it!"

Portion Control

After my running groups run a few nights ago we sat on the curb in front of our friend’s house as we pretended to stretch and talk. The discussion of weight loss was one topic of discussion. Calorie counting, sugar, butter, nuts, and wow was brought up.

I’ve noticed as some of my friends have as well, that even though we run consistently (3-6 miles 4 or more times a week) we haven’t lost any weight. Part of that I think is that as you run you tone your muscles and burn fat and we all know that muscle weighs more than fat. But, for me, I think it really comes down to portion control (and sugar, but we’ll discuss that in another post).

When I was training for my first marathon I found that I had to eat more to stay nourished, and as I have continued to run I have kept the same healthy appetite. But the thing that we (I) so often need to remember is that I’m not running as much or as often as I was during the marathon training.

Portion control comes down to balancing how much you exercise compared to how much you really NEED. We’re told that a healthy man should have about 2,000 calories per day and a healthy woman about 1,800. But this isn’t a one size fits all situation. You need to determine how many calories you actually burn during the day which will be different on days that you exercise or don’t.

There is a good way to figure out how many calories per day you need to consume by going to the Calorie Calculator. Put in how much you weigh now, and how much you exercise. This will determine how many calories to consume if you want to gain, maintain, or lose weight.

The amount of calories you consume is only one part of portion control. The other is the actual portion of your food. After the discussion last night we all agreed that a healthy diet comes down to moderation.

DON’T stop eating what you love, just eat less! – If you must.

Here are some ways to help control your portions while still being able to eat what you want, like bread, and pasta, the occasional fun size candy bar or two, or ice-cream pie – yum.

Don't Worry About Cleaning Your Plate

When dining out, some people will clear their plate no matter how big the portions. If you're one of them, try to eat a healthy portion, then stop. Ask your server to wrap up the leftovers immediately, so you're not tempted to keep nibbling. You'll save on calories and have another meal for the next day! – this is hard for me, I tell myself every time that I’ll ask the server to bring out a box with the food so I can put half away to begin with. I am going to try to work on this so the food in front of you is not a temptation.

Buy Individual-Sized Snacks

You may save money buying bulk foods at Costco or the other warehouse stores, but it's not helping you cut back on calories. Once that enormous bag of potato chips is opened, it's very tempting to continue snacking. Try buying individual-sized snacks and limit yourself to eating just one. Or, if you really don't want to spend the extra money, divide your bulk-sized snacks into small baggies when you get home from the store. This is a must because you know you won’t stop and just one. Make sure you set aside smaller groups of chips, or cookies and once they are gone, you're done.

Read the Labels Carefully

Many packaged foods and drinks look as if they provide one serving, but they're actually two or more. Yet the calories and other nutritional information on the label are for just one serving, so unless you read carefully, you may be consuming more calories than you think. Make sure you check the number of servings per container first and then eat or drink just one serving. This can be surprising, did you know that one package of Ramen is 2 servings! I had no idea, make sure to look at the packaging.

Use Smaller Dishes

Downsizing your dinnerware may help you consume fewer calories. Food psychologist Brian Wansink, author of Mindless Eating invited 85 food experts to an ice cream social for and gave them a small or large bowl and a small or large scoop. Even the experts, who should know better, served 31% more ice cream (127 more calories) in the large bowl and 15% more (60 calories) from the big spoon. Try using smaller plates, bowls, and glasses for your meals. Use small serving spoons to serve fattening topping like gravy, and large ones for low-calorie items like veggies.

Substitute Veggies

If you're trying to change your over-sized portion habits, you may find yourself craving more food with your meal. Round out your plate with low-calories veggies such as celery, carrots, or peppers. They'll help you feel fuller without adding too much to your total calories.

Wait Before You Reach for Seconds

If you're hungry for more, try waiting 10 minutes. Your stomach needs about that long to signal the brain that it's full. Instead of going for that second plate of pasta, distract yourself by talking to someone or reading, if you're dining alone. If you're truly hungry after 10 minutes, help yourself to more of a low-cal food.

Beat the Summer Heat

This post has been a long time coming. Busy work days and busy nights have taken place of blogging, but no longer! J Here in Lexington KY it has been HOT HOT HOT. With heat index up to 110 on average and humidity like no other it’s pretty unbearable walking to the mailbox let alone run. Along with heat advisories warning all to stay inside an air conditioned room it’s not only uncomfortable to run but unadvised.

I am now training for my 5^th half marathon in Indianapolis on November 6. I’m pretty excited for it and I’ve been training with a group of girls at night during the week and EARLY morning on Saturdays.

To beat the heat we make sure to stay out only when the sun is down. Last year on my second day in Lexington I was by myself (husband driving across the country with a truck full of our stuff) and looking for something fun to do on a Saturday night. Low and behold I found myself a Midsummer Night’s Run.

This was my first experience with a night run (that I paid for), and it was great. Still a little hot but once you were done you weren’t hanging out in the heat but under a pretty night sky. The Midsummer Night’s Run in Lexington is this Saturday and I’m looking forward to the streets lined with people, bands and bananas.

I found an article on Active Runner that lists the top 7 Midsummer Night Runs but you can find these everywhere. I highly recommend signing up for one as summer is coming to a close but the heat is here to stay, at least for a little longer. Most of the runs from Active Runner are in August so you still have time!

Check them out, and if there isn’t one listed close to you make sure to find one that is.

http://www.active.com/running/Articles/Night-Runs.htm?cmp=291&memberid=93971688&lyrisid=20860477

I grew up in Utah and I was so happy to see that there were 2 from Utah listed on the top 7! That place really has great scenery to run in, even at night.

Tip for Today

Here is the running tip for today... and I threw in some stats as well :)

Break it down: here are some tips from other runners on Active.com
Forget the big picture; think small.

"When things get tough, I know I can always run just one more mile," says Jess Norton of Seattle.

Adrienne Ramsey of Hingham, Massachusetts, tells herself, "You can do anything for one more minute."

Jeff Rothman of Los Angeles targets landmarks. "I say to myself, 'Get to that building 300 meters from here.' Then, 'Now get to that tree 200 meters ahead...'"

Harry Thompson of Charlotte, North Carolina, uses moving targets. "I make a game of trying to pick off people who are ahead of me one by one," he says.

I do all of these things when I have a tough run one day, or during the half and full marathons. Your can just think to yourself "If I came this far I can go another mile" or two and so on.

Here are some stats on tough runners. Are you one of them?

"The Tough Keep Going"
85% have never dropped out of a race
70% say a bad run doesn't ruin their day
63% would never take a pill to PR
46% say their brains give out before bodies on long runs
40% have never cried during or after a race - I came close my first marathon I'm not going to lie

Happy 4th of July Weekend

There is almost nothing better than a 3 day weekend filled with great food, an annual 10K, family and fireworks! I'm am ready to hit the road to Cincinnati then Ashland KY for fireworks on the river... first I have to finish the lat few hours of work though... can I make it?

I found some fun and easy recipes for a light snack and dessert for your holiday weekend. Let me know if you have any other ideas that will keep the pounds off but still satisfy the tummy (yes I said tummy :))

First... the snack/side/fruit dish:
Patriotic Fruit Salad. Gorgeous and so fun to create.

I would use:
Watermelon (cut out with star-shaped cookie-cutter)
Raspberries
Blackberries
Grapes
Bananas
Strawberries

Next... Dessert: small, yet satisfying.
Mini Ice Cream Sandwiches

Nilla Wafers: maybe try the chocolate flavor :)
Ice Cream: any flavor works great
Sprinkles: could be like fireworks, but for the 4th I would use red, white and blue

Happy 4th everyone!

You Know You're A Runner When...

You know you're a runner when you don't have to be drunk to pee in public...

You forgot that socks are sometimes made out of cotton...

You know you are a runner when your home stretch is two miles long...

When you have a debilitating knee injury and everyone tells you how bad running is for your knees but all you can think about is getting back out on the road!...

You know you're a runner when you start using handicap toilets the days after long runs. They're higher, and it just hurts so much less to stand back up...

You have an old pair of running shoes to cut the lawn, another pair to wash the car, another pair you wear when painting, etc...

You know you are a runner when you call 5 miles a "short run" and people look at you funny...

You know you're a runner when you buy Gatorade in bulk and you have tried every flavor...

For running beginners here are a few tips I found that may be helpful :)

1. Cotton socks will only lead to blisters; invest in socks designed for running.
2. Volunteer at a local race—meet runners support runners and connect with them. Also if you haven't run a race before this will put you in the mood and really motivate you, I promise.
3. Remember that you will have plateaus in your progress and tough days along the way.
4. It gets easier
5. Be prepared to remove the words “can’t” and “never” from your vocabulary.
6. Don’t expect every run to be better than the last one; some of them will hurt.
7. Do not compare yourself to others. Run within yourself and for yourself first.
8. Running is not an excuse to triple your intake of doughnuts (only some days :)) because runners gain weight too.
9. Buy the powdered sports drink mix instead of premixed. It’s cheaper and more similar to race drink mixes.
10. Each pound you lose makes running a little easier.
11. On long runs eat something every hour—whether you feel like it or not.
12. Make sure you cut your toenails short enough so they don’t jam into your Shoes! This will help prevent blisters under toe nails... oh yeah that happens
13. When you pick up drinking cups at aid stations, squeeze gently so it folds slightly and is easier to drink from it while you are moving.
14. A plastic garbage on race day is a very fashionable cheap disposable raincoat.
15. Lift weights.

LUNCH

I received an email from active.com not too long ago about suggestions for lunch time meals. Here is what they had to say: (they focus a lot on salads and let me tell you that if you don't load up on salad dressing a salad is a great meal. Full of dark greens, veggies, protein, and maybe the occasional fruit, that salad is a delish meal!)

"Your midday meal is the parachute ripcord for the rest of your afternoon: If you don't pull it, you'll go splat. The nutritionist's perfect lunch contains plenty of protein, fiber, and water to fill you up, averages about 500 calories, and can be easily packed for work or ordered as take-out. Getting all of that in a single dish sounds about as likely as Kim Kardashian winning a Pulitzer Prize. But there's one offering that fits the bill: a gourmet salad."

If you work all day then make sure to make your lunch at home when you can. It will save you time, money and calories! through together a salad and put the dressing in a separate container so you don't make your salad soggy before you're ready to enjoy.

Here are some fast and yummy ideas for healthy salads:

• Spinach, artichoke hearts, goat cheese, pecans, and dried cranberries
• Romaine, tomato, salsa, black beans, avocado, and cheddar cheese
• Mesclun, tomatoes, cucumber, olives, red onion, feta cheese, and grilled chicken
• Iceberg and arugula, tomatoes, avocado, hard-boiled egg, and grilled chicken breast

And another yummy salad that I just LOVE is:

Apple, Dried Cherry, and Walnut Salad with Maple dressing!
(Again just watch how much dressing you put in it and you will be fine with the calories)

Dressing:
1/4 cup mayonnaise
1/4 cup pure maple syrup
3 tablespoons Champagne vinegar or other white wine vinegar
2 teaspoons sugar
1/2 cup vegetable oil

Salad:
1 5-ounce bag mixed baby greens (about 10 cups lightly packed)
2 Granny Smith apples, peeled, cored, cut into matchstick-size strips (I use one apple and one pear)
1/2 cup dried tart cherries
1/2 cup chopped walnuts, toasted
I also add some fresh sliced Parmesan cheese - not too much though, just enough to taste
Adding some grilled chicken would be more than great too

Update on Warrior Dash

First an update of the Warrior Dash last Saturday. This race is insane in the membrane, but the most fun I've had at a race in a long time. I got muddy and loved it. I climbed over junk cars, scaled a cargo net, jumped over fire, and crawled under barbed wire.

The entire race is ran wither on hay, grass, or thick clay mud with everyone sliding around. It went a little too fast for me I was having such a good time. My husband was waiting for me at the end with muddy hands that he held my cheeks with the moment I got to him. What a loving husband :)

When we were walking up to the buses to go to the race I saw a bunch of people coming back to their cars, and I was a little disappointed because these people were not as muddy as I had hoped. Well I came to find out that it was because at the end of the race they have 3 fire hoses spraying groups of people to wash off. I loved that part too, so cold and refreshing.

Jared saved his mud for our friends whose house we were staying at and ultimately their mater bathroom shower.

At the end they served Turkey legs, and tons of muddy hands were holding one. We didn't get to eat one so I thought that would be a perfect recipe to share.

Turkey meat is great protein. It has about half the amount of saturated fat that red meat has, and had B vitamins for energy. Turkey helps turn your body's proteins, fats, and carbs into usable energy, which is a little funny because people are known to fall asleep on Thanksgiving because of the turkey, or is that the football? Just kidding :)

If you have a smoker this recipe would be fantastic, but I think a grill would work too. I found this recipe on Food Network and it looks delish.

Turkey Legs:
6 Turkey Legs
3 Tablespoons Worcestershire sauce
1 Tablespoon Veg. Oil
Dry Rub Recipe (follows)
Mob Recipe (follows)
Your Favorite BBQ Sauce

Dry Rub Recipe:
1/4 cup chipotle seasoning
1 to 2 tablespoons mild dried ground red chili or paprika
1 tablespoon packed brown sugar

Mop Recipe:
1 cup white vinegar
1 tablespoon BBQ Sauce
1 tablespoon vegetable oil

Several hours before planning on barbecuing, loosen the skin on the turkey legs by running your fingers under it as far as possible without tearing the skin.

Combine the Worcestershire sauce and the oil. Coat your fingers with the mixture and rub really well into the turkey legs, getting as much as you can under the skin. Sprinkle the dry rub over the skin, liberally rubbing into the turkey legs and under the skin. Place the legs in plastic bags and refrigerate.

Prepare the smoker for barbecuing, bringing the temperature to 200 to 220 degrees F. Remove the turkey legs from the refrigerator and let them sit at room temperature for about 30 minutes.

Re-warm the mop mixture over low heat.

Transfer the turkey legs to the smoker. Cook until the legs are very tender and the juices run clear, about 3 1/2 to 4 hours. Mop the legs at 45-minute intervals in a wood-burning pit, or as appropriate for your style of smoker. Serve the legs hot, to be eaten with your fingers, with a side of barbecue sauce.

For a bit healthier meal I think you could leave the BBQ/Mop off and only use the dry rub which I like more anyway. But hey its only a Tablespoon just go for it.

Warrior Dash - Tomorrow

Warrior Dash is tomorrow night in Chicago. I've been pumping myself full of angry carbs and dangerous energy bars, I'll be completely ready to take on the Warrior Dash. Updates will come after the weekend.

For those of you not participating in a Warrior Dash this Summer here are some ways you can practice being a warrior everyday:

1. Open a can of tuna with your teeth

2. Do squats with your office water jug

3. Skip packing a lunch--just bring a slingshot
4. Curl gallons of milk at the grocery store
5. Before driving to work, try a barrel roll over your car

How to Train a Future Warrior:

1. Keep a full stock of Turkey Legs to feed their warrior hunger
2. Give mud baths, not bubble baths
3. Dress your warrior in the newest Warrior gear
4. Substitute your lullaby with "Eye of the Tiger"

You Might be a Warrior if...

...you sweat mud
...your beard has braids
...your biceps have biceps
...you have to check your axe before you board a plane
...your mate's attractiveness directly correlates to their ability to scale a cargo neter your car

Enjoy the Weekend

For My Utah Followers...

For those of you in Utah and the SLC surrounding area I thought I would pass on a good emailing list that you should be on.

I joined the Salt Lake City Running Co. email list when I visited Utah in May after I bought my new running shoes. They were awesome and they now have the largest running store in Utah. It's a good size with shoes that aren't built for style but for comfort and longevity. I have shopped there before getting ready to run the first marathon. Jared and I got braces, energy gels, socks, etc there and they were great.

If you buy a certain amount of shoes there they even give one free! Surprisingly enough Jared bought shoes the day before the marathon, wore them the day of and didn't get any blisters (well more than normal when you run a marathon I guess you could say)

I've received a few different emails with running events and just some things to do. This is a great email fro Summer activities too. You can go to their site and sign up

National Running Day!

Today is National Running Day! And mine and my husbands 3 year anniversary :) Make sure you do something to celebrate this day of all days.

Go for a run, enjoy the feeling of the wind in your hair your muscles pushing you forward. Fly round corners and put a smile on your face. Heck, you could even get new running shoes and count that as a celebration! I went for my run this morning and I feel great.

Tip for today: Eat Dessert
The average women can burn 345 calories in just 30 minutes of running. That means you can have a 16-oz. milkshake, a 2-inch brownie with 2 tablespoons of real whipped cream, a ½-cup of Ben & Jerry’s Chubby Hubby ice cream, or (that’s “or,” not “and”!) 3 Godiva truffles, guilt-free.

Spicy Indian Chicken and Mango Curry

Looking for a healthy, fresh, summer time dish? You can find it here! My good running buddy sent me a recipe a few weeks ago to try, I did, and fell in love. This meal is delicious, a definite keeper.

What you need:
2 medium mangoes
1 (10 oz) can coconut milk (you can you the diet kind no problem, it won't affect the taste)
4 teaspoons vegetable oil (I used even less and a non stick pan)
4 teaspoons curry paste (not hard to find at all, look in the Indian section at any local store)
14 ounces boneless, skinless chicken breast cut in cubes. You can use about 3 or 4 chicken breasts.
half onion chopped small
1 red pepper (optional)
1 green pepper (optional)
4 servings of brown rice

The recipe calls for cucumbers sliced as a garnish. I didn't add this, but I did add 1 red pepper and 1 green pepper cut up in 1 inch squares. I would highly recommend you add these as well.

1. Place half of the mango slices into the bowl of a blender with the coconut milk. Blend until smooth and reserve for later.
2. Heat the oil in a large pot over medium-high heat. Stir in the curry paste, and cook until fragrant, about 1 minute. Add the chicken, onion and peppers; cook until the chicken is done and the onion has softened, about 5 minutes. Pour in the mango puree, and cook until heated through. To serve, stir in the remaining mango slices.

Serve over rice. Also good with Shrimp.

You will not regret making this, it's the perfect June dish. Sit outside enjoying the late sunset, and the fresh air while you succumb to the Spicy Indian Chicken and Mango Curry.

Enjoy!

Top 8 Wonder Foods

Sorry Sorry sorry, its been so long since I posted, I've been out of town and busy but there is no excuse! :)

Recently I received an email from Active.com naming the 8 wonder foods for Women, but after reading them, I think that they apply for men as well... "Here at the Runners Diet we don't discriminate based on gender" (She's the Man:))

So these are the 8 wonder foods for ALL runners both men and women:

The Energizer: Beef
Secret Weapon: Iron

The Joint Enforcer: Pomegranate
Secret Weapon: Antioxidants

The Injury Thwarter: Almonds
Secret Weapon: Healthy Fat

The Flab Buster: Lentils
Secret Weapon: Fiber

The Bone Builder: Salmon
Secret Weapon: calcium and vitamin D

The Immune Booster: Kale
Secret Weapon: Vitamin A and C

The Cold Fighter: Low-Fat Yogurt
Secret Weapon: Friendly Bacteria

The Restorer: Quinoa
Secret Weapon: Carbs and Protein
Try this: Apple Cider Quinoa

In a saucepan, combine 2 cups of apple juice or apple cider, 1 cup quinoa and 1/2 tsp. cinnamon. Bring to a boil, reduce heat and simmer until all the liquid has absorbed, about 10-15 minutes. Serve as a sidekick to fish, poultry or grass-fed beef as part of a post-workout meal.

Run Farther

The hardest part of running is usually increasing your distance. You are able to do it physically but you may face mental challenges. Here are some strategies to increasing your distance faster and easier.

Make sure to Warm Up:
Pace yourself and you will be able to go farther. Don't hit the course going full speed from the beginning, allow time for your muscles to warm up and they will last longer.

Run Outside:
This is my challenge, as strange as it sounds I like the treadmill. I like having a speed that I have to go or I'll fall flat on my face! I like being able to watch TV while running as a distraction. I also like knowing how far I have gone exactly. But let's face it, you don't work the same muscles as you do running outside. And if you don't want to cheat yourself, get outside. Your race will be so much easier because you will be used to the pavement.

Start a Running Group:Most runners say they never would be able to run long without their running partners. Whether it's because of peer pressure, the distraction of conversation, the motivational support, or maybe a combination of all three, runners who buddy up with friends usually find that they can run longer. For me its all 3, and that's why I find races so addicting: a group over thousands running together with one goal.

Add Strength Training:
Strength training helps your body better deal with the stresses of running. Your muscles will be able to perform longer before getting fatigued, which means you can go for more miles. All it takes is two or three 15- to 20-minute strength-training sessions a week to build more muscle mass.

Fight the Mental Battle:
Some beginner runners are actually physically fit enough to run a certain distance, but they don't have the confidence or mental strength to push themselves farther. In many cases, it's simply "mind over matter." Try to distract yourself by playing mind games, choosing new running routes, or running with other people.

After all these tips next: Stretch and Cool Down
Don't forget to stretch your muscles or you'll be stiff and sore. Take care of your muscles and they'll take care of you :)

Ouch

I know we hate talking about but I more hate experiencing it... that's why we will talk about it, and how to prevent it. Chafing that is.

I never really experienced much chafing in my previous races, but with the humidity and rain during this last marathon I have to admit there was some chafage. Mostly under my arms, and every morning when I put deodorant on it stung. Not fun.

So to prevent you from experiencing what I experienced we will discuss how to prevent and treat chafing...

If you are going at least 10 miles you need to lubricate. Once you start training for this you'll know when is best to start, but I would say 8 to 10 miles would be the limit before turning to real chafing prevention.

You should always start with snug clothing (not too tight), staying dry etc. but eventually you'll need to turn to something more.

Lubricant
Most runners use Vaseline because its cheap, but it doesn't stay on as well as other products made specifically for long runs.

Popular lubricants are:
Runner's Lube
Sportslick
Chamois BUTT'r
Chafe Eez

Make your own lubricant - with this recipe I found on a couple of the running boards. Mix equal parts A & D ointment (diaper rash ointment) and Vaseline (1 cup each). Then add vitamin E cream and Aloe Vera cream (1/4 cup each) to improve consistency and smell. (Mixture should be stiff, yet applicable.) It not only protects skin from chafing but can help heal the skin and also is helpful with blister prevention. Low cost and effective. Measurements do not have to be accurate.... this is not baking!

If you get chafing despite all of this... the best thing to do is wash with soap and cool water (this will sting) then soothe with A & D ointment. It relieves pain and itch, promotes healing, and keeps the area lubricated so you can continue running without discomfort. After this product was recommended to some fellow runners it soon became known as "Magic A & D" it works so well.

Spring and Summer Running

As the weather has changed from cold to hot to rain to cold to humid to hot we know that Spring is here and Summer isn't far behind. We can finally run outside and enjoy the fresh air and spring blossoms. But most days you the weather changes so fast that in the morning you may be looking forward to the sunshine but by mid afternoon the clouds have come out to play along with the rain.

Here are a few tips, I got in an email from about.com, to running in the rain or heat that will help you be prepared for any weather.

Running in the Rain:

Prevent Chafing
If you're running long, spread Body Glide or Vaseline on parts of your body where you would normally chafe or get blisters -- such as your feet, inner thighs, underarms, sports bra lines (women), and nipples (men).

Wear a Hat
A hat with a brim can be your best friend during a rainy run. It will keep the rain off your face.

Don't Overdress
This is one the biggest mistakes runners make when heading out for a rainy run. Wearing more layers will not keep you dry. Unless you're running with an umbrella over your head, you will definitely get wet. If you have tons of layers on, you will just be wearing more wet, heavy clothes. Dress for the temperature, as if it were a dry day.

Dry Out Your Shoes
When you get back from a wet run, take off your running shoes and stuff them with crumpled balls of newspaper. This helps the shoes keep their shape, and the paper draws moisture away from the shoes.

Running in the Heat:

Make a Splash
Use water to cool yourself during runs. If you are overheating, splashing water on your head and body will cool you down quickly and have a lasting effect as the water evaporates from your skin. During my first marathon some people handed out cool sponges to the runners, it was quite refreshing.

Wear Sunscreen
Protect your skin with a waterproof sunscreen that has an SPF of at least 15 and offers broad spectrum protection, which means it protects against both UVA and UVB rays. Stick formulations are good for runners' faces because the sunscreen won't run into your eyes.

Run Early or Late
Try to avoid running between 10 a.m. and 4 p.m., when the sun's intensity is at its greatest. If you must train during those hours, try to stick to shady roads or trails.

Choose Clothing Carefully
Light-colored, loose-fitting clothing will help your body breathe and cool itself down naturally. Tight clothing restricts that process and dark colors absorb the sun's light and heat. Wear synthetic fabrics (not cotton) because they will wick moisture away from your skin so cooling evaporation can occur.