My Gear

Gear

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My Favorite Gear:

Jaybird BlueBuds X (White)

TomTom MultiSport Cardio (Green)

Garmin VivoFit

Flip Belt (Grey)

SweatyBands Headband

UltraAspire Astral Running Fuel/Water Backpack

Nathan Handheld

Nike Womens Pro Flow Training Glove for Lifting

My Shoes

Hoka One Cliftons 2

Saucony Triumph ISO

My Favorite Socks

ProCompression Long Marathon Socks (Code PRO16 for 40% Off)

Suppliments and Fuel

Huma Chia Seed Gels (Favorite: #1 Apple Cinnamon but I love all the fruit flavors)

Honey Stinger (Favorites: Original Gold Gel and Gluten Free Maple and Salted Caramel Waffles)

Clif Shots (Favorite: Vanilla)

Quest Protein Bars (Favorites: White Chocolate Raspberry, Cookies n Cream, S’mores, Cookie Dough

Gu Energy Chews (Favorite Strawberry)

Combat Crunch Bars (Fav: White Choc Raspberry and Cinnamon Crunch)

Oh Yeah Bars (Favorite: Birthday Cake)

PEScience SnickerDoodle/Vanilla Protein Powder

Quest Protein Powder (Favorites: Vanilla and Salted Caramel)

PEScience Amino IV (Blue Raspberry)

Favorite Clothing Items

Nike Pro Shorts

Nike Pro Sports Bra

LuLuLemon HighTimes 7/8, Wunder Under High Rise, and Align Pants

LuluLemon Speed Short

FitandFaithful Inspirational Tanks

PavementRunner/WeRunSocial Running Gear

VS Pink Push-Up Sports Bra

Physical Therapy

RumbleRoller Foam Roller

SKLZ Massage Bar

Cadence Physical Therapy (My PT in Arizona)

My Nutrition Tracking Software

MyFitnessPal aka “MFP”

My Training Journal

Believe Training Journal

Training Peaks App

With Love, Fitness, and COUNTLESS paychecks spent on fitness gear,

❤ Kindal (RunningWithStrength)

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Weekly Recap June 22nd-28th, 2015

Family, Weekly Recap

Weekly Recap

Lets just say this week was not my week. This week my plan was to incorporate more lifting and running as well as start the process of cutting/carb cycling. However, life had other plans. I got this horrible stomach virus Wednesday that lasted until Sunday which basically layed me out flat – unfortunately  😦 . So no judgement on my lack of fitness haha – I tried. Can we say I ask my self daily…Did you really run 26.2 miles 2 weeks ago b/c now you can barely run 2 miles…#PostMarathonBlues! Whomp Whomp …. 😦

Workouts:

Monday: 2.5 miles @ 9:03 min/mi avg pace – Back/Shoulders

Tuesday: 3 miles @ 9:01 min/mi avg pace – Leg Day

Wednesday: Rest Day (Viral Illness Starts)

Thursday: 2.5 Miles @ 9:20 min/mi avg pace – Arms/Chest

Friday: 2 miles @ 9:38 min/mi average pace –  Abs

Saturday: 30-35 min Back/Shoulders

Sunday: 3.5 miles at 10:55 min/mi average in 90 degree heat at 4:45 AM (this could quite possibly be the worst run of my life – no judgemet) followed by short random gym circut with my #TeamKatiesFitScript Besties.  (Viral Illness finally ends late morning – thank god)

As you can tell from my workout progression this stomach virus just wiped me out completely!

Diet:

This week I am going to refrain from sharing my diet/weight/numbers etc because they were all over the place due to my sickness and not a great reflection. Next week I will start sharing more of the ups/downs/stats of my cut/carb cycle process.

Special Moments

Kayla finally came home from Thailand and Nicki and myself got to spend some quality bestie time over gym/tan/FOOD discussing our favorite topics – travel, life, and food! ❤ I just love these two people! ❤ ❤ ❤

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Joe’s Farm Grill Lunch – #IIFYM

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With Love, Fitness, and Friends that Make Family

❤ Kindal (RunningWithStrength)

My Top 3 Leg Day Exercises to Stay Healthy Running

Training Tips

My Top 3 Leg Day Exercises to Stay Healthy Running

Running and injuries sometimes more of often than not go hand and hand. The cause of most injuries are attributed to over-use, genetics, body type/structure, and muscle imbalance. I personaly have fallen suit to all of them! Genetics (unflexible), Body Type (Hip Structure), and Muscle Imbalance (Run, Run, Run – no Cross-Training).

This training cycle I changed things up and cross-trained using powerlifting/bodybuilding during my marathon cycle. I thought I would share 3 of my favorite leg day exercises that I feel helped me to stay injury free during my most recent training cycle.

Curtsey Lunges

Target Muscles: Inner Thigh and Gluteus Medius

Helps: Hip Stablization preventing muscle imbalance (i.e. ITB issues)

How to Perform: Start Standing – step left leg behind right so your thighs are crossing – bend both knees as if you were curtseying – stand up – switch sides.

One-Legged Stiff Leg Deadlifts

Target Muscles: Hamstrings/Glutes

Helps: Hip Stablization preventing muscle imbalance (i.e. ITB issues)

How to Perform: Stand on your right leg with your left leg behind you and in the air. Keeping your shoulders back and your back straight, hinge forward and reach your hands toward the ground. Return back up and repeat. Hold weights or a medicine ball for an added challenge

Quadriceps Extension

Target Muscles: Quadriceps

Helps: Quad strength/VMO imbalance – Help prevent Runner’s Knee

How to Peform: locate the “leg extension machine” in the seated position start by hooking your ankles over the padded bar attached to a weight or resistance and then starting with your knees bent flex/extend your quads and repeat.

With Love and Fitness,

❤ Kindal (RunningWithStrength)

Weekly Recap June 14th-21st, 2015 and Whats Next?

Weekly Recap

Weekly Recap and Whats Next?

Workouts:

Saturday 6/13: Utah Valley Marathon ( Recap Here )

Sunday 6/14: Bike Approximately 20 miles through Park City Utah

Monday 6/15: Bis and Tris – Foam Roll and Stretch

Tuesday 6/16: Shoulders/Chest + 35 min low resistance ellipitcal – Foam Roll and Stretch

Wednesday 6/17: Rest Day

Thursday: 1.5 Mile Treadmill Run at 9:45 min/mi + Leg Day – Foam Roll and Stretch

Friday: 3 Miles Treadmill Run at 9:30 min/mi + Back/Abs – Foam Roll and stretch

Saturday: Rest Day

Sunday: 6 Miles 9:40 min/mi pace + Foam Roll and Stretch

Diet:

Macros: 190C/50F/140P

Whats Next?

Training: Marathon Recovery will continue over the next week followed by starting training for the Dumbo Double Dare (10K/Half Marathon) Challenge over Labor Day. The Plan is to increase heavy lifting over the early part of the recovery and training cycle in order to gain lean muscle and strength. In addition I am 80% sure another Marathon training cycle is in the horizon…I have the BQ itch and I think Revel Canyon City on November 7th might just fill it! 🙂

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Diet: I re-signed up for another 12 week cycle with coach (KatiesFitScript) and we are going to work on a “cut” and “carb-cycling” for the first 6 or so week and then start the reverse again.

Overall: Now with the Blog on board I am going to try and document more of my training with my weight lifting splits as well as my macros and how my body adjusts to “cutting” and “reversing” – bare with me sometimes it is hard to put it all out there for other to see.

With Love, Fitness, Macros, and Marathon Training

Happy Father’s Day 2015

Family

Happy Father’s Day!

Lets start by saying I definitely would not be where I am today without my Dad.

My dad growing up was the All American SuperHero – I honestly have no clue how he did it? He was a Half Marathoner, Marathoner and Boston Qualifier x many, Ironman Triathlete x 3, and Half Ironman triathlete x 6 all while working 50-80 hrs per week to support our family. He was and is AMAZING!

However, in my younger years while I admired my Dad and dabbled in triathlons as play here or there I was not exactly the “athlete”. I was more the cheerleader and sport hopper type. I was never bad at anything but never really excelled and MOST OF ALL I HATED RUNNING like even a quarter of a mile felt like someone gave me a death sentence lol.

I remember the day like yesterday 6 years ago on Father’s Day Weekend 2009. I had recently started exercising when I was almost 21 and approached my Dad and told him I was thinking maybe I could walk a half marathon as a goal. His response was “WALK! NO YOU HAVE TO RUN”  (in a loving authoritative way) lol. So I am a original Floridian and Disney Obsessed so my dad decided the perfect half would the Walt Disney Marathon Weekend in Jan 2010 approximately 6 months away and he would run it with me. When we went to register it was SOLD OUT but the Marathon still had open spots and my Dad then proceeded to say “We will just sign up for the Full Then”. I was like UMM NO, I could not even run a mile at the time. But, he insisted it was possible and I could do it and so we proceeded. This is when I became a “Runner”. Every Mile was a new mile and every mile I accomplished I felt more and more proud of what my body could do. I was not fast at first…our first 5K on July 4th was in roughly 31-33 minutes but I kept pushing forward. That year I completed my first sprint triathlon and 2 halfs with a PR of 1:47:37. In January 2010 I completed the Walt Disney Marathon as my first marathon with my Dad by my side in 04:12:00 one of the most proudest moments for my dad and myself – as it was the same finish line my Dad had crossed his first marathon 12 years prior for the 5th Anniversary of the Disney Marathon!

Since, My dad has been by my side for many races and accomplishments from endurance events to life events and quite honestly I cannot ask for a better father and friend. My only hope is that one day I will grow up to be as successful of a person and athlete as he was and inspire my children to do the same.

I think every child wants to excel as their parents did and it does not change as you get older. I told my Dad last weekend my goal is to be like him and become a Boston Marathoner and an Ironman and I am sure in due time and perseverance I will accomplish those goals and carry on his legacy.

With Love, Fitness, and Father’s Days

❤ Kindal (RunningWithStrength)

Below is some Photos of My Dad and I over the Years… ❤ ❤ ❤

First 5K – July 4th, 2009

First Half Marathon 10/09

First Half Marathon 10/09

Sprint Triathlon July 4th 2010

Four on the Fourth 2010

Four on the Fourth 2010

Walt Disney Marathon January 2010

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Walt Disney Marathon January 2010

Walt Disney World Marathon January 2010

Walt Disney World Marathon January 2010

PA School Graduation 8/13

PA School Graduation 8/13

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Rock and Roll Arizona 2014

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Rock and Roll Arizona 2014

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Wedding Day May 24th, 2014

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Wedding Day May 24th, 2014

Utah Valley Marathon 6/13/14

Utah Valley Marathon 6/13/14

Utah WanderLust

Travel

Utah WanderLust June 2015

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Lets start by saying the last time I went to Utah was when I was roughly 8 years old for a “fancy” ski vacation to Park City from Florida. From my little mind I remember blankets of goregous white snow, beautiful fires in a fireplace, mountain cabins, kids ski school, and awesome winter comfort foods – which for an 8 year old was Mac and Cheese (lol)…

Lets just say it looks a little different as an adult and in summer…

However it is EQUALLY as beautiful during summer. Lush green mountains with reminents of snow topped peaks and weather in the Low 50s to Mid 70s daily and no rain (well most days). I fell in LOVE with Utah almost immediatly and called my husband telling him we are moving here immediately -p.s. I do this everywhere knew I go lol – But really it is an athletes/runners dream! Everyone is always outside enjoying nature and that is my favorite thing about a state/town/city.

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I flew into Salt Lake – well pretty much another airport and another city center blah blah no fun for us outdoorsy folks. When I got to Provo, Utah for the marathon I just was in Ahh. The city was beyond adorable with little local shops and bakeries and surrounded by the most beautiful mountains and of course the canyon.

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After the Marathon My dad and I stayed an extra day and half to explore. We first visited a beautiful lake in Deer Creek State Park. I think this was when I was sold. Beautiful weather, mountains, seasons, and beautiful lakes this place has it all. Melt My heart ❤

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We decided to stay in Park City to explore. I love ski towns and now love them just as much in the summer as I do the winter. It is just breathtaking. We went to downtown park city to eat dinner and I just loved the fancy yet down to earth atmosphere about the town. The next day we did a post-marathon shakeout run/walk and visited the ski resorts – now dead to summer – and went for 20 mile bike ride to explore the grounds.

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First bike ride stop was the Park Silly Sunday Market. Can this place get any cuter? It was a fun farmers market with local Utah favories and goodies as well as food, beer, and bloody mary’s. Sign me up (Except it costs like 1-10 Million to live in Park City Center 😦  – poor people problems)

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After we decided to follow the beautiful trail surruonding Park City. Guys I just melted ❤ I could not stop looking around thinking wow I am living the dream. The bike ride was HARD especially post marathon with a 1000+ foot elevation climb but worth every second because the views were unbelievable! I could imagine living there and running/biking daily. Im a Dreamer! 🙂

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When I left Utah to come back to the Summer 115+ Degrees of Arizona I was sad but blessed to say that I am healthy and able to explore the beautiful places this country and God has to offer to those who are willing to explore them.

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With Love, Fitness, and Traveling

❤ Kindal (RunningWithStrength)

Utah Valley Marathon Race Recap

Race Recap

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Start by Saying Thanks! ❤

I want to start this post by thanking each and everyone of the many people that supported me in this race. I was completely overwhelemed by the amount of love and support that poured out to me throughout this training cycle and on my race day and I think my heart could literally explode. Everyone of you made my race day experience and made the outcome all the more enjoyable and for that I am forever grateful!

Friday June 13th, 2015

Woke up and went for a shakeout run 2 miles with 5×50 strides followed by oatmeal (because carbs), showered, and prepped for my flight.

I arrived quite early for my flight – mainly because I HATE being stressed and frantic…Its my worst nightmare. So in light of my being a good hour and half before my boarding time I decided to travel over the adjacent terminal for a Phoenix Staple Breakfast – Matt’s Big Breakfast  which consisted of a Bacon/Mushroom/Provolone Egg White Omelet with Cottage Cheese and Toast with AMAZING jam. If you have never eaten here YOU SHOULD everything is FRESH nothing frozen nothing processed and you CAN TASTE IT!

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I arrived in Utah around 4:15 PM from my direct flight to Salt Lake got my rental car and headed south to Provo for hotel check-in and packet pickup. I had planned to get some goodies at a local bakery in Provo before it closed at 6 but traffic was awful so I just opted to head to the Expo.

The Utah Valley Marathon Expo was well pretty uneventful compared to the big marathons i.e. Disney/RocknRoll/Etc. and I was kinda disappointed because I wanted to buy some race swag but really the selection was extremely limited. However, it was a fast in and out and had a few spots to pick up some stuff in case you forgot stuff like a fuel belt, sunglasses, gels, etc.  I actually ended up snagging up some awesome TriShorts for 50% off and I am all about that bargain! I talked to some locals and they pretty much said all the Utah expos are a similar just pick up your packet and go vibe, just a heads up if you are thinking about venturing out West…you don’t need to allot out extra time for the expo experience. lol.

After the expo I was meeting up a fellow KatiesFitScript teammate for some pre-race dinnner fuel. Nicole was kind enough to travel 30+ minutes out of her way to see me and I was so grateful for the company in a foreign place. We ate at one of her families local favorites called Brick Oven and I endulged in the salad bar, pizza, and custom pasta bar…because CARBS!

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After I went back to my hotel to lay out my race outfit and double, triple, quadrouple check I had everything laid out, charging, and in my check-bag that I might need and headed to bed around 10:30 PM for my 3 A.M. wakeup call.

Sports Bra: Under Armour; Tank: FitandFaithful, Shorts: Nike; Shoes: Hoka Cliftons, Socks: ProCompression, Belt: FlipBelt, Headband: Sweatybands; Gels: HoneyStinger and Huma Chia Seed

Sports Bra: Under Armour; Tank: FitandFaithful, Shorts: Nike; Shoes: Hoka Cliftons, Socks: ProCompression, Belt: FlipBelt, Headband: Sweatybands; Gels: HoneyStinger and Huma Chia Seed

Saturday – June 13th, 2015 – RACE DAY

ALARM: BEEP BEEP BEPP

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Got Dressed and prepped breakfast – Cinammon Raison Mini Bagel with Whipped Cream Cheese with Coffee and Water and out the door I went.

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The host hotel was in an awesome location and only 1 block away from the loading bus. I got there early enough so there was no wait and I got rigth on which was awesome. The race starts at the top of a canyon so it takes you approximately 30+ minutes to make your way to the holding area for the pre-race fun.

The Pre-Race area was very nice they had some food, water, and fire pits set up to keep you warm prior to the race. One really nice feature about this race that is unlike any other races I have done is there was actually more than enough portapotties (A runner’s dream).

Line up was at 5:45 A.M. and take off at 6:00 A.M. The Start was pretty well organized considering there were no corrals and all the runner seemed to respect and stand around the pacer that was associated with their goal finish time.

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Miles 1-7 were primarily downhill and I kept on pace around 8 min/mile but I could definately tell right away that this downhill was going to do a number on my quads.

Miles 7-9 was a series of 3 rolling hills. I knew they were coming but I had no clue how hard there were going to be in the transition from downhill to uphill and with the elevation my asthma and legs were not my friend. However, I tried to stay as close to GMP average as I could.

Miles 9-11 was some more downhill and I managed to make up some time lost from the climbs but then…Miles 12-14 were another set of rolling hills and I passed 13.1 at 1:47:35 right on BQ but I knew I had to pick it up…Mile 15 was STEEP downhill and I caught up on some time but then Mile 16 hit with another hill and BAM I knew things were not looking good.  Right as I passed under this tunnel and the 3:35 pacer passed me I knew my chances of a BQ were slim I tried to keep pace for another 0.5 mile but then just relinquished my BQ goal and decided to pull back the pace. 😦

The long lost BQ Tunnel :(

The long lost BQ Tunnel 😦

Miles 17-26.2 well were kinda not so extraordinary lol. I ran some, walked some, and just kinda tried to survive haha. My stomach was like I don’t like you after I took my second gel at mile 10 and it was getting hotter and hotter as we went down the canyon so I decided to keep it light. I took powerade, 2 otter popciles, and 3 orange slices up until the end of the race. My main goals at this point was less than a 4 hour finish and to not pass out on the course or get injured.

I finished at 26.2 (actually 26.3 lol) at 3:48:39 a 15 min and 15 sec PR and one hell of a happy face. Marathon #3 I conquered you.

IMG_0397Once done I proceeded to get my free massage. I have never done this before but trust me I will never forget to this again it definately saved my legs and sanity…I was much happier s/p massage! 🙂

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Overall this race was awesome. It was beautiful and breath-taking course with amazing course support and volunteers. However, even though it is  net downhill coarse by 2000+ feet the hills on the course are quite frequent and the climbs are hard especially after trashing your quads on the dowhill. I think the killer this year was the heat is was at least 10+ degrees warmer than you would want for a marathon or a PR and it showed. I noticed that the 3:35 and 3:45 pacer did not even finish at their projected times and were walking the course over the last 6.2 miles (This made me feel better about my defeat).

My dad asked me after the race if I was upset because I did not Boston Qualify and if I was disappointed. For the first time since I started running in 2009 I can honestly say I was not dissapointment one bit. I think it is because I knew I had done my best for what the day gave and I allowed my body grace and did not beat it to the ground or into injury as I previously did in all my other races. But, I think what really changed this time was all the support I got from my friends and family and just knowing that today wasn’t my day to BQ and thats ok because my time will come and it will be the right time and the perfect moment for me.

With Love and Marathons,

My Marathon Stats:

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Taper Madness!

Training Tips, Weekly Recap

Taper Madness

The HARDEST week of Marathon Training

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Workouts:

Monday: 3 Miles at 8:19 min/mi average – Bis/Tris

Tuesday: 5 miles with 3 Tempo miles at GMP (7:58 min/mi) – Shoulders/Chest

Wednesday: 2 miles at 9 min/mi average – Back and Abs

Thursday: Rest Day and Foam Rolling

Friday: 2.25 miles @ 8:59 avg in 83 degree heat (2 miles + 5x50m strides)

Saturday: Utah Valley Marathon!!! 🙂

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Diet:

Monday – Wednesday: 185C/150P/43F

Thursday: 185C/145P/43F

Friday: Untracked

So Taper Madness is a real thing and this is why it drives you crazy:

1) As you decrease your mileage  you start to feel kind of lazy, overrested, and start to question your training. You start going over your training log and be like when did I run 20 miles? Can I still run 20 miles? How am I going to run 26.2 miles? Can I still run as fast? Man those 3 miles during my last tempo felt like death how can I do that for 26.2 miles? AHHH!

2) So for the first 2 weeks of the taper cross training is still in existence so I was lifting and working out per normal. But the last week you really don’t want to push yourself so that your body won’t be fatigued. I mean the whole process is designed to get your body fully rested for the D-Day . But when you are used to a certain level of burnt off energy its leaves you feeling jittery and anxious and just plain lazy.

3) So my diet. This one is hard for me and everyone. You are used to over the past 4 months being able to eat an excess of food and not gain or actually lose weight and now that your activity has decreased significantly the food is just not burned off as it was. However, it is also not the time to diet because you need those glycogen stores. For many athletes you tend to gain between 2-5 lbs during the taper most of it is water weight and will subside but it leaves you feeling bloated and blah. For me at this point in my athletic ventures I just accept this and keep chugging forward because this marathon is what I worked for not the subsequent body goals that came with it.

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With Love and Marathon Training,

❤ Kindal (RunningWithStrength)

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Weekly Recap June 1-7th, 2015

Weekly Recap

Weekly Recap

The Dreaded Taper Week 1…Whomp Whomp

Workouts

Monday: 7 miles speedwork average pace 8:04 min/mi – 0.5 mile w/u and c/d with 1 mile repeats at HMP (7:41 min/mi) with last one at 10k pace (7:25 min/mi) with 0.25 active rest of (9:13 min/mi) in A.M. followed by shoulders and chest in PM

Tuesday: 5 miles treadmill at 8:35 min/mi pace

Wednesday: “National Running Day” – 6 unplugged miles!

Thursday: Back and Abs – No running

Friday: 3 miles on the treadmill 8:50 min/mi pace followed by Bis/Tris

Saturday: Approximately 7 miles at 9 min/mi pace – unplugged.

Sunday: Rest Day

Total: 28 miles and 3 lifting days.

Diet:

So this week started the Taper. I have decided to keep my macros the same as my reverse 200C/53F/145P just so my body can have some consistency. Also I really want to make sure I am fueled for this race and don’t think it is the appropriate time to start “cutting calories” or “dieting”. I followed macros for Monday-Wednesday and Saturday-Sunday and only partially on Thursday/Friday because I took a spontaneous trip to see my family in Vegas!

Fun Things this Week:

1) I won the “National Running Day Giveway” from FleetFeet and RunEatTweetAz. So far its a Tshirt and a $20 dollar giftcard to FleetFeet a runners dream!

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2) All the Vegas fun with my Family and Eats

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3) Spur of the Moment Vegas Pool Party Bikini Competition.

I was not prepared to say the least. There were girls in full on prep for this event – hair, makeup, heels, 300+ dollar bikinis, etc. I had no shoes lol (I borrowed heels from a random stranger), no makeup, and an old navy swimsuit! WINNER WINNER! HAHA!But I got 2 free 20 dollar drinks so awesome possum and I stepped completely out of my comfort zone and had a blast! 

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With Love, Fitness, Marathon Training, and Vegas Pool Parties,

❤ Kindal (RunningWithStrength)

Weekly Recap – May 25th – 31st, 2015

Family, Travel, Weekly Recap

Weekly Recap May 25-31st, 2015

This week is different than most as I was out of my element and on a cruise celebrating my husband and I’s first year of marriage!

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Nutrition and Diet:

I think it is a general understanding that Cruises = Outlandish Food and Drinks…So how did I handle Macros/FlexibleDieting/Etc on a cruise? The answer is INTUITIVE EATING!

I have been counting macros since Decemeber 2014 and Reverse Dieting since Mid-March 2015 so I have a pretty good understanding now of proteins/carb/fat ratio so I tried to be conscious about my choices but that doesnt mean I restricted. I enjoyed every desert I wanted and every cocktail I wanted to include frozen calorie dense beverages…AND I DID NOT FEEL BAD OR GUILTY ONCE! I think this is mainly because I know it is 1 week in my life and it is 1 week that I cannot get back and those experiences and memories with my family and husband outweigh the 1-2 lbs of possible weight gain that I can easily loose in the 1-2 weeks following vacation. (Spoiler Alert: My weight DID NOT CHANGE!)

Picture of one of our amazing beverages…I felt like a college kid again!

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An example of a Daily Food Day on a Cruise:

BreakFast: Egg White Veggies Omelet with ham and bacon – no cheese with about 1/4 cup of oats, 1 cup of fresh fruit, 1 peices of toast, and some sort of meat.

Snack #1: 1-2 alcoholic beverages 🙂

Lunch: Salad with Shredded Turkey and loaded with additional veggies topped with approx 0.5-1 tbsp of ranch or LF raspberry vinagette. 1 cup of fresh fruit and some steamed seasoned veggies.

Snack #2: Frozen IceCream Machine and/or 1 alcoholic beverage

Dinner: 3-4+ glasses of wine 😉 (priorities) followed by yummy delights!

Day 1:

Esgargot and Salad of the Day appetizer; Seasoned Chicken Breast with veggies and wheat roll for dinner; Sugar Free IceCream for dessert

Day 2:

Shrimp Cocktail and Salad of the Day for Appetizer; Steak with Veggies and wheat roll; Sugar Free Ice Cream and Sugar Free Key Lime Pie

Day 3:

Lobster Bisque and Salad of the Day for Appetizer; Turkey Dinner with Cranberry Sauce, Veggies, and Whipped Potatoes and wheat roll; Dessert: SF ice cream and approx 0.25-5 of a strawberry cheesecake

Day 4:

Honestly I forgot the appetizer and dinner but I do remember the dessert! IT WAS THE MOST AMAZING BREAD PUDDING WITH VANILLA ICECREAM (FOOD PORN)

Snack #3: More Alcohol +/- late night pizza and snacks!

Fitness: 

So I am in the final stretch of Marathon Training. This past week was Week 14 out of 16 of my training schedule and I had told my Husband that working out was just going to happen on this cruise (His response: DONT WAKE ME UP lol). My coach and I had planned accordingingly when she made my plan so I knew I would be ok.

If you have never been on a cruise you basically have 2 options for running: (1) Treadmill or (2) Outdoor track – it is generally 0.15-0.25 miles in length. I had to choose the treadmill for all my runs due to the high high winds we were having on the ship.

Monday: I ran before we left for the port – 6 miles at 8:33 min/mi Average pace outdoors in Florida Humidity and my hometown hills!

Splits: 8:43//8:45//8:35//8:44//8:28//8:03

Tuesday: 5 miles at 8:30 min/mi average pace on treadmill followed by a short Bis/Tris workout

Wednesday: 4 mile of speedwork on the treadmill at 7:54 min/mi average pace – 0.5 miles w/u and c/d with 800 meter repeat at 6:58 pace and 400 meter recovery between 9-9:30 pace. Followed by a short shoulder/chest workout.

Thursday: 3 miles on treadmill at 8:08 min/mi average pace – Progression Run from 9 min/mi to 6 min/mi. Followed by short Back and Abs workout

P.S. I DID 1 CHIN UP UNASSISTED – THATS A PR!

Friday: Rest Day

Saturday: 10.5 miles at 8:43 min/mi average

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This run DID NOT go how I needed it to or wanted it to. Coach had called for 13 miles with 10 miles at GMP between 8-8:05. However, pretty soon into my run I realized this was not going to happen. I think between the high temps 70 degrees at the start and 80% humidity and lots of hills and all the travel and my nutrition being off I was just doomed. So I decided to just pull back because one bad run is WAY WAY WAY better than an injury! 

Sunday: Recovery Day – 1.5 miles run, 400 meter swim, stretch, foam roll

Total Miles: 30 miles (YaY for Taper)

As May Ends it has been an Amazing Training Month with a new half marathon PR and a new high in 2015 miles. TMinus 2 weeks until UTV Marathon!!!!

May Miles = 175

Total Miles in 2015 = 707.25

Some Highlight Pictures from my cruise:

 IMG_9877 IMG_9884 IMG_9886 IMG_9897 IMG_9903 IMG_9906 IMG_9910 IMG_9912 IMG_9923

With Love, Fitness, Marathon Training, Anniversaries, and Vacations!