Weekly Update: Dec. 14 - 20

Happy Monday and almost Christmas!! Yay! :) I hope everyone has fun plans with family and/or friends for the week. The past week I did a lot of Christmas shopping, decorating, and some baking.

As for training, I ran 16 miles total and tried to focus on strength and flexibility. My nutrition and eating has been all over the place. So much yummy holiday food! I have little to no willpower when it comes to abstaining from cookies... nom nom nom. 

Monday 

Plank workout from Popsugar Fitness and a 4 mile easy run. I also made lasagna for dinner (click here for the recipe). That night, I watched the New York Giants on Monday Night Football and ate way too much lasagna and bread.

Tuesday 

Lower fix and love your arms and abs workout by Tone it Up. That evening I toured a gym near my house. I fell in love with it! It has everything I am looking for and it is within walking distance. So, I signed up!  Thank you to everyone who gave me advice (via text, Instagram, and blog comments) on whether, to join a gym! It was all super helpful.

Wednesday 

5 mile easy run and I added some push-ups and sit-ups at the end.

I really need to work on my running selfie skills!
But, here is my attempt :)

That evening I went to my parents' house for dinner and then we picked out our Christmas tree. We are always super late to get our tree. It is part of our family tradition haha. We had to go to two different places to find a tree (the first place was already out of trees) But, I really like the one we found. :)

Thursday 

I attended a barre 3 class. I purchased a three class pass, and this was my third. Fortunately, my new gym offers barre classes so I can still go.

That night my boyfriend and I, as well as many of our friends, went to the 10:20pm showing of Star Wars. Such a great movie! I loved everything about it!

Friday 

3.5 mile run and quick full body workout from the Tone it Up weekly schedule.

We did not get home from Star Wars until about 1:30 a.m. So when I first woke up I was so groggy and absolutely did not want to workout or run outside. But, I forced myself out of bed and into my running shoes. I felt much better once I was done and after the coffee I felt even better :)

Saturday 

Rest. My knees were feeling really stiff. They did not hurt when I ran or walked, but hurt/seized up whenever I went from sitting to standing or vice-versa. So I decided to take it really easy. I did some yoga and foam rolled for about 40 minutes.

I followed this video from Yoga With Adriene's YouTube channel. I really love Yoga With Adriene. Her videos are all great and she has the best sense of humor. I always feel super relaxed after finishing.

Later that day, my boyfriend and I met his parents and family for lunch. Then, I went to my parents' house and I helped my mom decorate our tree and house. After decorating, my dad and I made our favorite Christmas/holiday treat. Recipe coming soon. They are super easy and delicious.

Sunday 

3.5 mile easy run with my pup and a core workout from Popsugar Fitness.  Then my boyfriend and I met my parents for brunch at a local bar where we all could watch the Giants v. Panthers game. It was such a good game and SO close. But, the Giants ultimately lost. :/ The Seahawks won and clinched a playoff spot, so that was exciting!! Also, my 

I am not going to run next week. I will take spin class, complete strength training workouts, and rest. My knees are still really sore, and I want to give them some time to heal.  Also, with the holidays, I will be pretty busy and probably will not have much time to run/workout. I am sure I will be back running by Sunday because I cannot stay away too long.

What are your plans for the holidays? Did anyone else see Star Wars?

Any advice for sore, achey knees?

I hope everyone has an amazing Christmas week!

Happy Holidays and thanks for stopping by!
--Alyssa
@runninginteralia  

Recipe: Vegetarian Lasagna

I love pasta and cheese! Recently, I started experimenting with different lasagna recipes and I think I found/created one that is delicious! While, it is delicious, it is not the most healthy. SO much cheese! But, it is also loaded with spinach, zucchini, and lean protein. So it is not that bad ;)

Because this recipe makes several servings it is great to make for a large group, or, if like me, you love leftovers, it can provide lunch or dinner all week long.

 

I had to show off my fun wine glasses. :)
My mom got these for me as a Christmas gift a few years back and I love them!
Plus, cooking is SO much more fun with wine.

Ingredients

1 cup part-skim ricotta cheese 

1 cup low fat cottage cheese 

1 egg

1 tbsp olive oil

2 tbsp fresh basil (or 2 tsp dried basil)

1 tsp dried oregano (or 1 tbsp fresh oregano)

1 tsp garlic powder 

1/2 white onion 

2 cloves of fresh garlic 

2 cups fresh baby spinach (I highly recommend using fresh rather than frozen spinach) 

4 cups marina sauce (choose your favorite, but I really like Newman's Own Marina) 

1 lb box lasagna noodles (I used oven ready noodles. If you use regular noodles, just make sure to cook and drain them before layering) 

• Side note, I could not find whole wheat, oven ready lasagna noodles at my usual grocery store. If you know of a brand or where to find such noodles, please leave it the comments below. Thank you!! 

1 1/2 cups cooked vegetarian meat (you can also use ground turkey or beef if you desire). I like the Light Life crumbles. 

2 large zucchini, thinly sliced 

2 cups mozzarella cheese

1 1/2 cups cooked vegetarian meat (you can also use ground turkey or beef if you desire). I like the Light Life crumbles.  

3 tbsp grated Parmesan cheese 

Directions 

1. Preheat oven to 350 degrees F.

2. Peel and chop garlic and onions. In a pan heat the olive oil. Sauté the onion and garlic in the olive oil until the onion is clear and aromatic. Once cooked, place in a large bowl. 

3. Using the same pan, heat your vegetarian meat crumbles (or brown your turkey, beef, etc.). 

4. While your meat is heating/cooking, in the bowl containing the cooked garlic and onion, combine ricotta cheese, cottage cheese, egg, 1/2 cup mozzarella cheese, basic, garlic powder, oregano, and spinach.

5. Spray bottom of 13 x 9 inch baking dish with cooking spray (I like to use an olive oil based cooking spray, but you can also pour a little olive oil on the bottom of the dish and spread with a paper towel). Then add a layer of sauce. 

6. Top with a single layer of noodles (about 3 strips per layer). 

7. Spread half of the ricotta cheese and spinach mix on the noodles. Then add an even layer of the veggie crumbles. Finally arrange half of the thinly sliced zucchini on top. 

8. Add another layer of sauce and a thin layer of mozzarella cheese. 

9. Top with noodles, second layer of ricotta mixture, meat crumbles, the remaining zucchini, thin layer of mozzarella cheese. 

10. Add another layer of noodles, spread with marina sauce, and top with the remaining mozzarella and Parmesan cheese. 

11. Cover with nonstick foil and bake for 30 minutes; uncover and bake additional 20 minutes or until browned. 

12. Let stand 10 minutes before cutting (definitely follow this rule! I did not and it was a cheesy mess). 

(makes about 10 servings) 

I made this lasagna on Monday night before the New York Giants beat the Dolphins on Monday Night Football (Go Giants)! Since the Giants won when I made this recipe, I will now I have to make it before every game (superstitious much?!). How fun is the NFC playoff race?!! I also have two fantasy football teams in the playoffs, so football is on my brain (if you can't tell haha).  

Back to the topic of cheese and pasta, if you make this recipe, please let me know what you think! I hope you like it! 

Thanks for stopping by! 

-- Alyssa
@runninginteralia 

Two Week Recap and Help Wanted (the gym decision)

My current favorite non-running workout. 

I hope everyone had a wonderful weekend! My apologies in advance because this post is a little long, but stick around to the end because I have a question and would love your input!

It has been two weeks since the Seattle Marathon, which is pretty crazy! Prior to running the marathon I decided that regardless of how I felt, I would take at least a week off from running.

The day after the marathon I was sore. So sore. Going from sitting to standing and vice versa was so painful. Stairs were terrible. Picking up anything I dropped, impossible. I dropped my keys in the Fred Meyer parking lot and I had to put one hand on my to brace myself as I slowly bent down. The whole process felt like it took me 3 minutes haha. I did some light stretching and watched far too much Netflix. I also took advantage of some of the cyber Monday sales.

Of course when I am not running, all I can think about is running. Even though I was so sore, all I wanted to do was sign up for another race. I thought: what race should I do next? What distance? Should I try a trail run? Then I looked up trail running training plans for about an hour. It's like I had blocked out the pain and discomfort from the day before and all I could think about was the joy of crossing the finish line. It was some sort of blissful, post-race induced amnesia.

In this blissful state, I decided that I would run at least 10 races in 2016. Not all of these will be half marathons or marathons. My goal is to do at least 2 (hopefully 3-4) half marathons and 1 marathon. The others will be a mix of 5, 10, and 12Ks. I am currently signed up for the Rock 'n' Roll Seattle half marathon in June.

As far as workouts the week after the marathon (Nov. 30- Dec. 6), I continued to take it easy Tuesday-Wednesday. I did some yoga, foam rolling, and an upper body/core workout. I also took my pup for several long walks. On Tuesday, I got an hour-long massage at my favorite Aveda spa. It was lovely!!

By Thursday my legs felt pretty much recovered and I was craving a cardio-type workout so I signed up for a barre3 class. In law school, I attended barre3 classes pretty regularly so I knew what to expect. The class was just what the doctor ordered! I got my heart rate up and my legs, core, and arms got a great low-impact workout. 

Friday, I did cardio fix from the 21 Day Fix. So sweaty! To read more about the 21 Day Fix click here. Friday night I went to a super yummy dinner at Skillet Diner with the BF and then went to late happy hour to celebrate a friend's accomplishment (she finished and submitted her application to grad school -- YAY fingers crossed!!).

Saturday, I did Dirty Thirty from the 21 Day Fix and a workout video from Popsugar Fitness. Later that evening we went to a holiday party with a big group of our friends. The host made SO many delicious christmas cookies!! I definitely indulged, but it was worth it. Sunday I rested. We went to my parents house for brunch and to watch the Seahawks game. Then we grocery shopped, cleaned, etc.

Since I am not currently training for a race, my focus is to maintain my fitness, increase my flexibility, and strengthen my weak areas (hips, glutes, and core). 

My workouts for last week (Dec. 7-13) were mostly strength-based with some running days and extra stretching.

Monday 

Cardio fix from 21 Day Fix. I like this workout because you use weights with most of the moves so it feels very strengthening. I also did one round of the Waistline Slimmer routine from Tone It Up.

Tuesday 

4 mile easy run and Upper Fix from 21 Day Fix. This run felt AMAZING! It was windy and rainy, but honestly, it felt so great to be outside. At the end of my marathon training my weekly easy runs felt like a chore rather than something I looked forward to. But after taking over a week off, I was so looking forward to a run and it did not disappoint!

Wednesday 

Lower Fix and Kettletoning workout from Tone it Up. The Kettletoning workout is one of my favorites from Tone It Up. It incorporates strength training moves with stretching and yoga.

That evening I met some friends at the Sheraton Hotel in Seattle to visit its Star Wars themed gingerbread village. So cute and festive :)

Thursday 

Barre3 class and an extra long walk with my pup.

That night I went to a BBQ place with my boyfriend and a group of friends to watch the Thursday Night Football game. Fried mac and cheese balls were on the menu. So yeah, I got those and corn bread and a field roast sausage. It was a treat! But because I do not eat fried food often, and it left me feeling pretty rough.  Probably not my smartest meal choice.

Friday 

I woke up feeling pretty bad from my splurge dinner, but convinced myself that a 4 mile run would help. It did...mostly. Then I stretched for a long time and drank a ton of water.

Saturday 

Twenty minute full body workout routine from Popsugar Fitness.

That morning I volunteered at the Girls on the Run of Puget Sound 5K. It was really cold and rainy, but it was fun to volunteer and to see all the girls, community runners, and running buddies. I definitely want to continue to volunteer and be involved with this organization. If you would like to learn more about this organization and how you can get involved click here. Girls on the Run is nationwide, so there is likely a chapter in your area.

Then Saturday evening my parents, my boyfriend and I all went to the Pacific Northwest Ballet's Nutcracker. It is a family tradition. Afterwards, we went to Chandler's Crab House for dinner. We all had a such a great meal and it was so much fun to laugh, talk, and spend time with my family.

Sunday 

5 mile easy run and stretching.

When I came home, my boyfriend was making waffles with Kodiak Powercakes mix -- he is THE BEST! Our friends came over and we watched the Seahawks game.  Then we cleaned up and did some Christmas shopping online.

Help/Advice Wanted: The Gym Decision 

I am contemplating joining a gym. So far, I have been working out at home and I like it! I do Tone it Up workouts and 21 Day Fix, as well as some Popsugar fitness videos. However, soon I will be starting to work again, and I would like to be able to workout in the mornings before heading to the office. I usually do my strength workouts after or directly before my runs. When I start work it will still be super dark in the mornings and I am not a fan of running in the dark. However, I also have never really forced myself to do it. I also know that I will not have the time to workout twice a day (strength train in the morning and run in the evening when it is potentially slightly lighter). 

The gym I am looking at offers spin and yoga classes, both of which I really miss. I also feel like I will be more motivated to get up early if I know I have a class or if I have a planned a strength training session at my gym (even if the appointment is with myself). There are so many distractions at home and I will not have time for that soon. 

So my question is -- should I get a gym membership? Also, are you a member of a gym? Do you like it? If so, what is your favorite strength training routines or circuits and how do you schedule your strength training session with your training runs? 

If you run in the dark what are some of your tips for staying safe and being seen? 

Thank you for stopping by and thank you in advance for helping me with my gym decision :)
-- Alyssa

November Favorites

In November I ran 123.2 miles including a MARATHON! It was a busy and exciting month. Below is a list of some of the things that kept me going and that helped me recover.  

Erin Condren Life Planner 

I love pretty stationary and organizing tools. I ordered this planner back in October, but I did not really get into a system or routine with it until November. It's beautifully designed and provides plenty of space to write all of your events and to-dos. Also, it comes with a lot of fun little extras like stickers and a notepad. To check it out click here.

Lululemon Brushed Speed Tights

I purchased these tights right before the Seattle Marathon. They are brushed on the inside for a little extra warmth and have lots of pockets. The side pockets are my favorite spot to store Gu packets. Like all Lulu gear, these tights are really flattering and excellent quality. 

Nike Rain Runner Jacket 

I have had the same running rain jacket for many years and this fall it finally gave out. It is a great wind-resistant layer, but does not keep me dry at all. As a runner in Seattle, this was not okay. I purchased the Nike Rain Runner jacket on Amazon. It is lightweight and completely waterproof. I took it for a 13 mile test run in the wind and rain and it kept me perfectly dry!

Toaster Waffles 

I ate at least four packs of whole wheat toaster waffles in November. I usually always eat oatmeal before a long run, but for some reason oatmeal started upsetting my stomach. So, I switched to toaster waffles with peanut butter and honey. For whatever reason, my stomach problems ended. Hooray waffles!

Long Run 'Cocktail' 

I have talked about this drink before in previous posts, but before you get excited, this is not an actual cocktail! I call it a cocktail because it makes me feel more exciting and classy when I am drinking it ;).  I drink this after nearly every run, especially every long run. This "cocktail" is tart cherry juice mixed with either sparkling water or ginger beer. I usually fill a 16 ounce cup with about 3/4 cherry juice, 1/4 sparkling water/ginger beer (you can adjust these proportions to your taste preference). It is delicious and the antioxidants in cherry juice help with muscle recovery. To read more about tart cherries and recovery here, here, and here. 

Bare Minerals Complexion Rescue 

On Sephora's website this product is described as "a versatile gel cream that combines skincare benefits and naturally radiant coverage in one." I have oily/combination skin and this product is super moisturizing but does not make my skin too oily or dewy. It is a very light coverage, but it is great for natural, everyday use.

Hand Cream 

When the weather gets colder my hands get really, really dry. They crack and bleed. It's gross and no fun at all. So I have to layer on tons of hand cream. I love L'Occitane shey butter hand cream. It is kind of pricey, but a little tube lasts forever and this stuff WORKS!

My New Crock Pot & Tuscan Kale & White Bean Stew

I have wanted a crockpot for a long time! I finally bought one that I found on sale at Fred Meyer. The next day I made the Tuscan Kale and White Bean Stew from Tone It Up's nutrition plan. If you have the plan, I added a little Old Bay seasoning to the recipe. If you don't have the plan, it is an amazing investment. Anyways, the stew was delicious and boyfriend approved!

Snow Flora Soy Candle in Basalm & Cedar from Anthropologie 

Candles are my favorite home accessory. I think that they are great decorations and make a room feel really cozy. This candle smells amazing and it is decorated for winter. Plus, when I bought it, it was on sale -- hooray!

Masters of None 

A friend of mine told me about this show. I loved Aziz Ansari on Parks and Recreation and his stand up is hilarious, so I gave it a shot! I fell in love with the show and I liked that it was only half an hour. If you need a new show, I highly recommend this one! 

Fell in the Sun - Big Grams 

My favorite new running song! (Warning, it has some explicit language -- AKA don't listen to it at work without headphones).

What did you love in November? Let me know in the comments below. 

Thanks for stopping by!
--Alyssa

Race Recap - Seattle Marathon 11.29.15

I hope that everyone had a wonderful Thanksgiving weekend! 

As I am writing this, I am in complete disbelief that I ran a marathon yesterday (my sore legs should tell my otherwise). I feel like I trained and prepped for this race for such a long time. All that prep and training was worth it! 

Without further rambling, here is a recap of the race and the events leading up to it. On Saturday -- the day before the race-- I met up with Laura at the Race expo at the Westin Hotel in Seattle. Laura flew in from New York City to spend the Thanksgiving weekend with her family in Bellingham, WA (about an hour and a half north of Seattle). She took the bus down to the expo on Saturday.

We both got VIP treatment at the expo because I am an Amica Insurance customer and Amica was the major sponsor of the race. This meant we got to skip the line to get our numbers and received  goody bags with some little extras. So that was fun! Then Laura and I walked around the expo and collected as many free samples as possible. Laura and I had not seen each other in a long time so we were trying to catch up as we walked around a very busy expo. We left pretty quickly. But everything at the expo was well organized. Also, the participant/finisher shirts we received were really nice! 

When we got back to my house, our friends, Malia and Jenny, came over and my boyfriend made a big pasta dinner for all of us (he's the sweetest!). He made the sauce from scratch and it was absolutely delicious. After we ate, we chatted and caught up. Malia and Jenny left around 8:30pm and Laura and I got ready for bed soon after. We both drank a Nuun before bed and I gave Laura her early Christmas/marathon gift. It was a necklace from Erica Sara Designs that says 26.2 on the front and on the back I had it customed engraved with the date of the marathon. I got one for myself too :) 

All of the carbs! 

www.ericasara.com

We had to wake up at 5:30 a.m. For a pre-race breakfast we both ate two whole wheat toaster waffles with peanut butter and drank some coffee. Then I called us an Uber. I did not want to deal with parking and driving, so the Uber seemed like the easiest way. Our driver was so sweet and dropped us off as close to the start line as possible. We arrived at the start line around 6:45 a.m. It was so, so cold. I think it was around 30 degrees and very foggy and damp. I checked the weather incessantly the day before, and it looked like the fog was supposed to burn off by 10 a.m.

Laura ended up switching her entry to a full marathon walk because she was dealing with a tight and sore hamstring and wanted to have a little extra time to finish. Her start time was 7:15 a.m. My start time for the full marathon run was 8:15 a.m. I watched Laura start and saw her off by ringing a cow bell that volunteers handed out to spectators! 

Starting line selfie! 

Then I went into the Armory at the Seattle Center where it was heated and there were real restrooms. I did some warmup exercises and stretches. At around 7:40, I made sure all my gear was in order, my hat was on securely, my shoes were tied, my fuel was all set, etc. I put all my extra gear into my bag and headed over to gear check. I debated for so long about what to wear. I knew it was freezing out, but if the fog burned off and the sun came out, I would get warm. So I decided to ditch the lightweight pullover I was wearing and just go with this long sleeve shirt and a tank top. I also wore these leggings, mittens, a headband, ear warmer, and a light hat. 

After checking my gear, I made my way to the start line. I was so nervous, but also excited. When I was waiting at the start line, I was actually pretty warm. I think this was because of all the racers in close quarters. I set up my playlist and my Garmin and then it was GO time. 

The first mile, was tough as it always is. I was trying to get my legs underneath me and trying to make my way through the crowd. The crowd actually was not as bad as other races. By mile 3 I hit my stride and felt great. I was definitely a little cold, especially my hands, but I figured I would warm up as I kept going. At mile 4 I took my first Clif Blok and grabbed a water at the aid station. They had aid stations every two miles, which was perfect! 

The next 8 miles flew by! I took a Gu at mile 8 and washed it down with water. Once this hit, I felt unstoppable. My legs felt fresh and I was enjoying every step. I was doing it - I was running a marathon!! 

I knew my parents and boyfriend were going to try to meet me at mile 11 and so I started keeping an eye on the crowd around mile 10. I absolutely love the crowds along race routes. My favorite sign said "this is a lot of work for a free banana." It made me chuckle out loud. I found my parents and boyfriend at mile 11. It was so great to see them!! I gave them a giant group hug and continued on with even more energy. I took my next Clif Blok at mile 12. However, I did not plan this one right because I had to wait another mile before getting water to wash it down. There was a race clock at mile 13. As far as time, I was right where I wanted to be. As I said in a previous post, I did not have a time goal for this race, but I did know where I should be if I was running well. 

Something happened at mile 14 and I got really cold! At this point I was running around Seward Park and the wind was pretty strong and the fog was still thick. My hands were frozen and I started to wish that I had that pullover.  I started to lose my stride and my legs felt a little tired. I kept telling myself that I would get my Gu soon and that the fog would burn off and I would warm up. At mile 15, when I was pretty freezing and felling a little low - I saw my parents and boyfriend again!! They had decided to stick around and see me as I looped back. It was so great to see them and it completely lifted my spirits! 

At mile 16 I took my next Gu and washed it down with water. I actually walked through this aid station. This felt good, but I got really cold. So I immediately started running and I tried to pick up my pace a bit to get some more energy back into my legs. Things felt good for a while, but I had studied the course map and I knew the last 10k of the race was going to be tough. 

At mile 20, I took my next Clif Blok with water and I tried to mentally prepare myself for the hills to come. At mile 20 there was a doosy of a hill - I mean straight up! I tried to run all the way, but I had to walk. Walking was the wrong choice. My legs immediately seized up and I found it hard to catch my breath because the air was so cold and damp. So, I decided that I had to keep running the rest of the way, even if I was shuffling along. This was the only way to keep my legs somewhat warm. The next 6 miles are a bit of a blur. It took everything I had, mentally and physically, to get through those 6 miles of hills. I actually think that the downhills were the worst part. Running downhill hurt my joints and stung my freezing legs. My stomach was also acting weird so I decided to not take any more bloks or Gu and instead I stuck with Gatorade and water at the aid stations. This actually worked pretty well and kept my stomach in check. 

By mile 23, all I could think about was a hot shower. My hands were freezing and felt numb. But, by this point my legs were in a rhythm and I just had to keep moving. By mile 24-25, there was a bit of lull in the hills and I actually regained some strength. Then came a monster of a hill around 25.4 miles. This hill was tough, but a really great song came on my phone and I was just pumped to tackle it and get to the finish line! At mile 26 I started to tear up a bit. I was going to do it! I was going to finish a marathon!! I was so happy, cold, and tired (all the emotions!! haha). Because the course leveled out, I was able to push my pace for the finish. 

As I crossed the finish line, I threw my hands up in the air from excitement! I was so happy to be done and so happy that I did it. That was the hardest run of my life and I do not know if I have ever been that cold for that long. But I finished!  

Laura had finished a few minutes before me, and she was there to greet me at the finish line. She gave me the biggest hug and her warmth felt amazing. I was a little teary and was having some difficulty breathing. Then I saw my parents, my boyfriend, Malia, Jenny, and Laura's parents. They all gave me giant hugs! And it felt so good to see their smiling faces! I have the best support group. I am so, so thankful for them! 

I went to the recovery area, which was heated. However, it was really stuffy and loud in there. I began to feel really nauseous so we went back outside. Laura and I took pictures with our medals. My boyfriend gave me some GoldFish crackers and I felt so much better. Side note: I wonder if Goldfish/Prepperidge Farm sponsors average, non-elite marathon runners?? If so, they should contact me ;). 

I hugged Laura goodbye and she and her parents left for Bellingham. Then my parents went to get our car and my boyfriend and I went to get my gear at gear check. I ended up getting us  lost haha (very typical of me) and then decided that I needed to use the bathroom. So we ended up walking around basically the entire Seattle Center. I think this actually ended up being a good thing because it helped my legs loosen up. Once I got my gear, we found my parents and they drove us home. 

The second I got home, I jumped in a hot shower. I stayed under the hot water forever! It felt amazing. My boyfriend made me some warm chili. It was so yummy, but my stomach was being super weird. So I ate as much of it as I could and then drank my post long run "cocktail" (tart cherry juice with sparkling water). I also ate some leftover cranberry bread that my boyfriend's mom made on Thanksgiving. SO yummy! Then I parked myself in front of the TV and watched football for the rest of the day. Perfect recovery in my opinion! Later on, we ordered pizza and salad. Unfortunately my stomach was still acting funny. So I only had one piece and a little salad. Then it was bed time! 

If someone had told me four years ago that I was going to run a marathon, I would have told them that they were crazy! But, I did it! I loved the entire training process and could not be prouder of Laura and myself for accomplishing our goal! 

"It always seems impossible until it's done"

-Nelson Mandela 

Laura and I want to run a marathon every year together. The plan is to run a race in a different city each year so we can travel together -- two of my favorite things, traveling and running, with one of my favorite people in the entire world! Can't get better than that. 

Thank you for stopping by! 
--Alyssa 
@runninginteralia 

P.S. 
Even though the marathon is over, I am going to continue this blog!  Please let me know if you have any post requests. 

The Need for Speed

As the Seattle Marathon gets closer-- it is next Sunday (AHHHH)-- my thoughts keep creeping toward my speed and my previous race times. I usually finish my races somewhere in the middle of the pack, and I am learning to be OK with that.

I went through a period where I cared a TON about my speed. I set a time goal for my last half marathon, and I constantly did speed workouts, hill repeats, and intervals to try to improve and reach my goal come race day. I am a slightly competitive person and pretty goal orientated. So having a time goal for a race gave me a ton of motivation to complete my workouts and push myself. This was great! However, for me, this focus on my speed drained the fun out of running. I ended up slightly injured and discouraged when my race time did not improve. I had to take a few weeks off from running to heal, and this gave me time to reevaluate why I run and why I was so focused on my speed. After some soul searching, I made a new goal: keep learning and improving. I told myself (and keep telling myself) that the speed part will come with time. 

With social media, it is easy to see other runner's speeds. This makes it equally as easy to compare myself to others and get very down myself and my abilities. But really, it doesn't matter! I am not doing this professionally, I do it because I love the feeling I get during and after a run. I feel empowered, strong, healthy, and oh so happy! Plus I love getting a daily dose of fresh air. 

After saying all of that, I do not want anyone to think that I think that it is bad to focus on speed or that speed workouts will cause injury. They call them races for a reason! And, there is a safe way to incorporate speed workouts into your training. Plus, I would love to set a PR (personal record) in a half marathon someday and I would love to qualify for Boston at some point in my life (probably a looooong time from now). 

While I have these goals, I know now, that it is important for me to occasionally take a step back and remember why I lace up my running shoes. I just want to be a little bit better than I was yesterday. I plan to run as long as my legs and body will let me. If that means, I have to do it a little slower than others, then so be it :) 

I do not have a time goal for the Seattle Marathon. This is partially because it is my first one. Mostly though, I do not want to feel any pressure while I am running. I want to enjoy the course and every step of the race. 

Is anyone else running the Seattle Marathon? What are you most excited and nervous about? 

Thank you for stopping by!

--Alyssa 

@runninginteralia 

October Favorites & Random Thoughts During a Long Run

I ran 140 miles in October. I think that is the most I have ever run in a single month. I am pleased to say that my legs and feet are hanging in there (knock on wood). 

I realize that we are over a week into November, but I wanted to share some of things that I loved during October. 

Pukka Tea - Three Ginger

I found this tea at Whole Foods. Honestly, I bought a box because I loved the packaging. I am kind of a sucker for pretty packaging. This tea did not disappoint. The ginger flavor is pretty mellow, but still very refreshing. It is perfect after a rainy, cold run.

Apple Crisp 

I love this recipe that I found on Karlie Kloss' YouTube Channel. 

Oatmega Bars 

These bars are delicious! I am always searching for the perfect protein bar. I love Clif Bars but they are little on the sugary side. These bars are low in sugar, high in protein, and taste like a brownie! Since I discovered these, I have carried one with me everywhere. You can order them in bulk on Amazon and I found them at Whole Foods.

Nuun 

This is an every month favorite. These little drink tabs are packed with electrolytes and low in sugar. My favorite flavors are watermelon and lemon lime. 

Bark Thins
Just yum. I have a weakness for chocolate and these dark chocolate pieces are my favorite indulgence. I love the dark chocolate pretzel flavor, but you really can't go wrong. 

Gu Salted Caramel 

I never used to take Gu as fuel. I always used Clif Bloks for Chomps. But, I wanted to give Gu a try because it seemed like an easier way to get a boost of calories quick. I read a race rundown on JBirdRuns blog where she had mentioned that salted caramel was her favorite flavor of Gu, so I decided to give it a try. It was really good. Way better than I expected. Now this stuff comes with me on every long run. 

Joggers from Fabletics 

I only wear jeans or real pants if I have to. This means that around the house, I wear a lot of yoga pants or sweats. I ordered these joggers from Fabletics and they are so soft and cozy that I never want to take them off. If you order these, I would recommend getting them a size longer than you normally would. Mine are little short. 

Now or Never by Kendrick Lamar (featuring Mary J. Blige)

This song is on Kendrick Lamar's last album, good kid, m.A.A.d city. My boyfriend told me to add it to my running mix, and I am so glad I did. During my last few long runs this song has come on during some low moments and provided a needed to make it to the end. I also listen to it around the house, in my car, and when I am walking my dog. I just love it. 

Here are a few random thoughts I had during my last long run 

"Am I really going to run 22 miles?!"

(Beyonce song comes on) "I still really want to learn the 'Single Ladies' dance." (Step in a puddle and snap back to reality.)

via GIPHY

"I wonder if Kendrick Lamar goes running?" I have a lot of Kendrick Lamar on my running mix, maybe too much-- I do not think that is possible. (#dontkillmyvibe). 

"Should I stop at that bathroom? I think I will be okay." (2 miles later) "I really should have stopped at that bathroom, why is my bladder the size of a peanut?!" TMI, sorry....

"What mile was that? Was I supposed to take a Gu or Blok at this point?" 

"When I get home I am going to eat a blueberry bagel with Dad's homemade jam and butter. Oh! and eggs... and greek yogurt with the pumpkin granola... and an oatmega bar... and goldfish crackers...and a turkey sandwich"

"Come on lady tell me that I am at mile 21. I feel like I have been on mile 20 for an hour!!"

"One foot in front of the other, you can do anything! Just keep swimming!"

"I did it!!!!!!! Bring on the bagels!" 

This is what I ate after my 22 mile run. So many liquids.

What do you think about while you are on a long run?

Thank you for stopping by, 
Alyssa 

Good Deed Day

Today's post is very close to my heart.

One of my best friends, Laura, who I am running the Seattle Marathon with, lost her sister, Emily, when we were freshmen in college. Emily was an amazing young woman who did volunteer work all over the country and the world. She truly embodied the idea of "you must be the change you wish to see in the world." 

Laura and her family are some of the most generous, kind, and loving people I have ever met. I feel truly blessed to call Laura a friend. As a way to honor and remember Emily, Laura's family came up with the idea to do a good deed on November 8, the anniversary of Emily's passing. (What an amazing idea-- I am telling you this family is incredible!!).  Her family also established a foundation in Emily's name. You can learn more about Emily and the foundation here.

"In the midst of tragedy comes opportunity. Emily was a positive influence on all of us and it is our hope that she continues to be so.  It is our hope that we can all benefit from this community of Emily’s friends and family, and that we can bear her loss in a hopeful manner."

On the first Good Deed Day, Laura and I and several of our other college friends gathered to do a good deed or two. We collected canned food and took it our local food bank. We also bought flowers, bagels, and other fresh food items. We handed the flowers out to anyone that would take them, and we gave the fresh food and bagels to a group of people we always saw asking for money and/or food near our school.

This day was one of my favorite college memories. The look on people's faces when we handed them a flower was priceless, and I will never forget how thankful the group of people were that received the food. Doing good deeds on or around November 8 is a tradition among our group of friends and it is still going strong.  

The message of Good Deed Day has spread and many people do a good deed on or around November 8 in Emily's memory and honor. For example, Laura's family friend is a teacher and she tells her students all about Emily's life and her volunteer work and encourages each student to do a good deed on or around November 8. Each student reports back with his or her good deed. Her students are always excited to do good deeds or what they call "Emily things."

I am going to do a good deed this weekend. My friends and I plan to get together and go grocery shopping for non-perishable food items and then we will donate these items to our local food bank. We will also buy some flowers and hand them out to random people because that is just too much fun and sort of a tradition now.

I would like to encourage everyone to do a good deed around or on November 8th. Your good deed can be in honor of Emily, in the memory of someone you have lost, or simply to give back to your community during the holiday season.

Here are some ideas for good deeds. Not everything involves giving to a charitable organization or a huge time commitment. Some good deeds can just be making someone's day a little better or brighter.

• Donate to a local food bank. According to Washington Hunger Facts, 1 in 5 children live in a household that struggles to put food on the table. This fact is alarming, especially considering how much food is wasted each day. To donate to a local food bank, you can either go grocery shopping and then donate that food, or you can do a quick pantry survey and donate some non-perishable food items that are already in your home. You can also make monetary donations to most food banks.
• Have a "donate dinner." This is not something that I have done yet, but I really, really want to do this around Christmas time. To have what I am calling a "donate dinner," the host invites a group of people over for a dinner party or just a regular party, but instead of asking people to BYOB or to bring an appetizer, the host asks guests to spend that money on non-perishable food items that can be donated to a food bank. Then after the dinner the host donates all the items collected to the local food bank. Since people will not be bringing food or appetizers, the host also must make sure there is plenty of both for everyone at the party. 
• Hand out flowers. It is just fun to make people smile. Be safe about this one. Always do it in a group and never force a flower on someone (obviously).
• Donate blankets, coats, or other clothing items to a homeless shelter. Call ahead to find out what the organization needs and will accept. For those that live in the Seattle/Washington area, click here to learn more about where to donate items. 
• Pick up litter or trash. You can do this one as you are walking to work or completing your running route. Just maybe bring some gloves and hand sanitizer. 
• Pay for someone's coffee. I have had this happen to me and it is the BEST! (maybe that is a little dramatic) But really, it is so nice to pull up to the window and have the barista tell you that  your coffee is already paid for. If this happens to you, pay it forward! 
• Smile at people as you walk by. Super simple, but you would be amazed at how much this can make someone's day. 
• Donate money to a charitable organization of your choosing. 
• Call a friend or relative that you haven't talked to in a while. 
• Plant a tree or help spruce up a community garden or park. 
• Donate your time or items to a local animal shelter. I recently moved and found a bunch of supplies from when Baker was a puppy. I was able to donate most of them to my local animal shelter.  
• Make sandwiches and bring them to people that you see asking for money/food on the street. If this makes you nervous or uncomfortable, bring a friend or do it in a group and always trust your gut. But truly, this act is so simple and makes a huge impact. 
• Tip your barista and/or server more than you normally would.  
• Sponsor a Thanksgiving basket. I did this in law school. It was really fun. Depending on the organization, they will give you a description of the family that you are sponsoring and what they might need. Then you get to go shopping for them! This is best to do with a group and it's so much fun to put it all together.  Click here to learn about sponsoring a family in the Seattle area. 
• Download the Charity Miles app and go for a run or walk for a cause. I discovered the Charity Miles app through Tone It Up's website and their Fit for Fall Charity challenge. The Charity Miles app is such an amazing idea! Basically, businesses will sponsor you and donate to different charitable organizations for every mile that you run or walk. I have been using this since the middle of September. I have logged over 180 miles resulting in over $45 donated to different charitable organizations. I primarily have my donations go to the Alzheimer's Association, but there are several different charities to choose from. 
• Donate to the Emily Sandall Foundation.  The Foundation provides support to a school in Nepal where Emily volunteered and worked when she was in college. The Foundation's support ensures that children have access to free education as an alternative to child labor. The Foundation also provides scholarships to girls in Guatemala so that they can attend middle and high school.  To learn more about the Foundation's scholarship program in Guatemala click here. I will be donating to the Foundation on November 8, and would greatly encourage anyone who can to do the same. 

If you have any other good deed ideas please post them in the comments below! Also, if you do a good deed on or around November 8 please let me know in the comments or runninginteralia@gmail.com and I will share your story with Laura and her family!

Thank you for stopping by!

With love, 
Alyssa 
@runninginteralia 

21 Day Fix and Running

Happy Wednesday! Today, I want to share how I add strength training, specifically the 21 Day Fix workout program, into my marathon training plan. If you have read my previous posts, you know that I am following a marathon training plan that I purchased on the My Heart Races Blog.  

When I trained for previous races I struggled to integrate strength training into my regimen. You can read more about my struggles with strength training here.  

I am not currently a member of a gym and have a hard time motivating myself to get to the gym. I really like being able to workout at home. About a year ago I discovered Tone It Up and Karena and Katrina (K &K). I love, love, love K & K's Youtube videos and all of the recipes on their blog/website. While I started strong, during this past spring/summer I lost motivation to follow their weekly workout schedules. So, I thought that if I found something new, it would motivate me to start a more defined strength training program.

Then I discovered the 21 Day Fix.  For those that do not know, the 21 Day Fix is a Beach Body program that comes with workout DVDs and a nutrition program. The DVDs have seven different workouts plus a 10 minute ab routine. The plan also includes a weekly workout schedule. However, I tweak the schedule to compliment my training my runs (more on that below). The nutrition program comes with awesome portion control containers and it explains how much of each container you should eat every day. 

So far, I have been hooked. It also helps that I am in a challenge group with other women that are completing this program or other workout programs.  I should note, that I still LOVE Tone It Up and try to do at least one or two of their workouts per week. I am also participating in Tone It Up's current Fall Charity Challenge.

Here is an example of what my workout plan looks like for a typical week.

Monday -- 7 mile tempo run & Abs

For abs work I will either do the 10 minute ab workout from the 21 Day Fix program, or I will do one of Tone It Up's ab workouts. This one is my favorite.

Tuesday -- Lower Fix and High Intensity Interval Training (HIIT)/Cardio

I like to do a lower body workout on Tuesday because it gives my legs plenty of time to recover before my long run on Friday. Because it is a cross training day in my marathon plan, I also like to add some cardio. I really love Tone It Up's HIIT workouts. I usually do this one or this one.  The Cardio Fix from the 21 Day Fix is also great!

Wednesday-- 5 mile easy run & Upper Fix

The Upper Fix is an abs and arm focused routine. I really like this routine because it works some of my most neglected muscles. I have zero upper body strength, but that is changing!

Thursday-- Pilates Fix & Foam Rolling

In my marathon plan, Thursday is technically a rest day. The Pilates  Fix is very low impact, but still leaves me feeling like I got a workout! It is a great compliment to everything else. I should be foam rolling every day, but I try to make extra time for this on Thursdays.

Friday-- 20 mile long run

Because I am not working right now, (I start my next job in January) I like to get my long run out of the way on Fridays. This way I have the weekend to be with my friends and family. Also, Fridays tend to be a quiet day, so I can just relax once my run is finished.

Saturday - Yoga Fix & Abs 

Yoga Fix helps stretch out and rest my legs. My legs are always pretty stiff and tired after my long run on Friday. On Saturdays, I also try to do some ab work and take my dog for a long walk. When doing ab work on this day, I try to avoid any exercises that engage my legs or hip flexors because these muscles are already very tired and overworked. Usually after yoga I will do 20 crunches, 20 sit ups, and 20 bicycle crunches and then repeat that series twice.

Sunday - 4 mile easy run & Dirty Thirty

The Dirty Thirty workout is my favorite from the 21 Day Fix program. It is a full body circuit workout that makes you feel strong and awesome when you finish (haha)! I also like to do some extra stretching and foam rolling on this day.

When I follow the schedule above, I end up skipping one of the 21 Day Fix cardio routines, but I get plenty of cardio through my training runs. I could double up a run day with a cardio workout, but I want to make sure that my body is getting adequate rest and recovery time. So, skipping a cardio routine is the balance that I have worked out. 

21 Day Fix containers 

Nutrition 

As a I mentioned, the 21 Day Fix program also has a meal plan/nutrition component to it. For this, you determine your calorie bracket according to the formula in the meal plan. Depending on your bracket, you are allotted a number of containers each day. I did this, but bumped up my calorie bracket by two since I am running in addition to completing the workouts. Also, I am not necessarily trying to lose weight. My goal is to gain some muscle and fuel my body appropriately for my marathon training. Even though I have bumped it up, I still do not stick to my containers exactly. I do try to follow the general guidelines of the program by eating fruits and/or veggies with every meal, getting the recommended amount of protein for my calorie bracket, and limiting processed, starchy foods like bagels and pasta. But, I definitely eat more yellow containers or carbohydrates than I probably should. I justify this by the fact that I am running, but I should work to replace these extra starchy foods with veggies or protein.

I have also started drinking Shakeology. This is a nutrition/protein shake also made by Beach Body. I drink the vegan chocolate and I usually drink it after my run or after dinner as a dessert. I do not usually like shakes, but Shakeology is delicious!

Overall, since following this schedule and completing the 21 Day Fix workouts, I feel stronger in general and during my training runs. My legs also seem to recover quicker from my long runs. I have also noticed some slight definition in my arms and legs-- always an added bonus!

If you have any questions about the 21 Day Fix please feel free to send me an e-mail (runninginteralia@gmail.com), or post a comment below. I recently became a Beach Body coach/rep (you get discounts on products as a coach) and would be happy to provide any additional information.

I could not resist using this meme ;)

Thank you for stopping by,
Alyssa
@runninginteralia

P.S.

Thanks to an improbable turn of events, including Monday Night Football overtime and an Andrew Luck interception, I won all three of my fantasy football leagues! Let me know if you think I should do a fantasy football related post :). #toomanyleagues

Banana Protein Oat Muffins

Happy Friday! Below is the recipe for my favorite muffins. It is based on a recipe I found on Pinterest here. These muffins are great for a quick breakfast, a post run snack, or a sweet, healthy treat for dessert. Each one is packed with protein and potassium.  

I made these last night while I watched the Oregon Ducks football game. (#skoducks!) I love cooking and/or baking while I watch sports. It makes me feel like I did something productive during the game and I have a yummy meal or treat to eat! Win-Win!

Without further adieu, here is the recipe: 

Ingredients 
2    Ripe bananas 
1    Cup nonfat greek yogurt (I like the Trader Joe's brand or Fage) 
1/4 Cup honey 
2     Eggs 
1     Tsp of vanilla 
2 1/2 Cups rolled oats 
1     Scoop of vanilla protein powder (I use Perfect Fit, but I think that Vanilla Shakeology or another brand of protein powder will work)
2     Tsp of baking powder 
1     Tsp of baking soda
2     TBSP of ground flax seed 
1     Tsp cinnamon 

Optional Add-ins 
1/2   Cup dark chocolate chips 
1/2   Cup raisins and/or craisins 
In the batch I just made, I added dark chocolate chips and raisins, but you can also add walnuts, chia seeds, or hemp seeds. Go wild! 

Directions
1.    Preheat oven to 350 degrees. Grease muffin pans or line them with muffin wrappers. 
2.    Mush up the two bananas in a large bowl. Once the bananas are mostly mushed up, add in the yogurt, honey, eggs, and vanilla. Mix until the bananas are no longer chunky and everything is well integrated. 
3.    Add in the rolled oats, protein powder, baking powder, baking soda, flax seed, and cinnamon. Stir until there are no dry chucks left. 

In the original recipe, the directions say to put the oats into a food processor and pulse a few times. The original recipe also has you add all the ingredients into a food processor to make the batter. However, I do not think that the food processor is necessary. I think that the muffins will be lighter and fluffier if you do use it, but I kind of like them a little dense. 

4.    Once everything is mixed well, place about 1/4 cup of batter into each muffin cup. Bake for 18-20 minutes or until the edges are slightly brown. 
5.    Let cool and enjoy! 

I like to pop one in the microwave for about 10-15 seconds and top it with Nuttzo or honey.

The muffins keep the best in the fridge or freezer.

If you make these muffins, comment below and let me what you think. Better yet, take a photo of your muffins and tag me on Instagram (@runninginteralia) and use the hashtag #muffinsinteralia so I can see them! 

Thank you for stopping by!
--Alyssa
@runninginteralia