Pinterest Challenge: First and Last Pins

One of the biggest problems with have a bazillion ideas pinned on Pinterest (1,904 pins to be precise) that I have never done is deciding on where to start now that I am ready to get to Pinteresting. So this week, my challenge that I am issuing for myself is my First and Last pins.  

So I sorted my Pinterest by date and pulled up All Pins. After lots and lots of scrolling, I determined the first and last as follows: 

First Pin: Mom's Baked Chicken & Spinach Pasta - https://www.bitchincamero.com/2010/02/moms-baked-chicken-spinach-pasta/ 

Last Pin: Mediterranean Quesadillas - https://tastyoven.com/mediterranean-quesadillas-recipe-with-spinach-feta-mozzarella-red-onion/ 

Both of these, funny enough, are food pins. Not all my pins are. Both seem simple enough and despite my first pin being saved about 12 years ago when I started my Pinterest Board, it looks like something I would still love to try. Funny enough in the blog post that accompanies the Mom's Baked Chicken & Spinach Past recipe, the author says that this meal was for carbo-loading before a Half Marathon. When I pinned this, I wasn't a runner yet! So that was kind of neat. 

Okay, so I have my recipes all printed out and ready to go. I'll check back in once they are completed. 

Are you a Pinterest User? If so, how many pins do you have saved? Have you actually done you're oldest one? Let me know in the comments below.

*the pictures are from the respective blogs that are linked for the pins. 

Run Stronger with Strength Training: aka Training Hard doesn't have to be Hard

This past week I talked to 3 different runners at different places, who all said basically the same thing - I know I should be doing Strength Training, but just don't quite know where to start. 

I get it. I've been there. When I started running just over a decade ago, I only ran. I was just starting out, and that in itself was overwhelming. The thought of adding in other exercises when I could barely jog for 60 seconds without stopping was not something I could think of at the time. But when you only run, you are using the same set of muscles and only those on repeat. Eventually, you either get to a place where you are not making any improvement, or worse, injuring yourself. 

So eventually, when I was finally able to get the running thing into a place where I felt more  confident, I was ready to add on. Especially because I found myself plateauing. Running alone can only take you so far. 

It can be confusing what to do, especially when starting out. Before I get to that, let's look at some of the benefits of Strength Training in case you are still on the fence yourself:

Injury Prevention: One of the primary benefits of incorporating strength training into a running regimen is injury prevention. Running, especially over long distances, puts a significant amount of stress on joints, muscles, and ligaments. Strength training helps fortify these structures, reducing the risk of common running injuries such as shin splints, stress fractures, and tendonitis.

Muscle Endurance: Running requires more than just cardiovascular endurance; it demands muscle endurance as well. Strength training targets specific muscle groups, improving their stamina and resistance to fatigue. This, in turn, allows runners to maintain good form and sustain their pace over extended distances.

Power and Speed Boost: Contrary to popular belief, strength training doesn't necessarily equate to bulk. Instead, it enhances power and speed by improving muscle coordination and recruitment. A well-rounded strength training routine can help runners generate more force with each stride, translating to increased speed and efficiency.

Core Stability: A strong core is the linchpin of effective running. It stabilizes the body, ensuring proper posture and balance. Strength training exercises targeting the core muscles, such as planks and Russian twists, contribute significantly to better running form and reduced energy wastage.

Improved Running Economy: Running economy refers to the energy cost of running at a particular pace. Studies have shown that incorporating strength training into a running routine can enhance running economy by promoting better biomechanics and reducing excessive energy expenditure. This means that runners can cover more distance with the same amount of energy.

Enhanced Mental Toughness: Endurance athletes often face mental challenges during races or long runs. Strength training, with its focus on discipline and perseverance, can contribute to mental toughness. The resilience built through strength training can be a valuable asset when facing the mental hurdles that often accompany distance running.

 

Ok, so now you know WHY you need to Strength Train, here's a place to start. 

Full disclosure, while I am a certified RCAA Running Coach, I am NOT a trained PT or Personal Training. I have consulted tons and tons of both live and online resources and these are my recommendations on 10 very basic moves that pretty much will serve you well for a solid, full body strength routine. 

1. Squats
2. Deadlifts
3. Push Ups
4. Lunge (forward and rear)
5. Plank
6. Elevated Split Squat
7. Glute Bridge
8. Lateral Lunge
9. Rows
10. Shoulder Press
11. Supermans
12. Calf Raises

I do this circuit 2 days a week, each exercise for 60 seconds with 15 seconds rest in between, for 3 rounds. You can do them either a true circuit (each exercise once and then repeat them 3 times) or a super circuit (each exercise 3 times before moving to the next). The order does not matter. Feel 

Don't like the looks of this routine? That is ok, do you own research and find what works for you. There are numerous resources out there. Try out some things, see what you like. My biggest recommendation would be to not over complicate things. Basic is good. 

PS: Stretching is also important, but that is a topic for another day... 

First Week of 2024 Rundown

Goals Update

Well we are a week into the New Year and the whole New Me thing, so I thought I would do a quick check in to how it is going. Long story short... Mixed.

I had a long, and I mean LONG list of goals for the New Year that I wanted to work on to get myself back to feeling good about myself. I have posted a few of those goals on the blog already and will be posting more, but here's how Week 1 went...

I started off the New Year the same way I always do... The New Years Trail Gnome 5K in Baxter Village. I only lost 25 seconds off my last year's time and still finished 2nd in my age group, so overall, I was okay with that. The running goal for this year is to start chipping back seconds instead of losing them like I have been. My running performance has really suffered along with my attitude decline. It is a kind of chicken and the egg scenario. Is my attitude affecting my running or my running my attitude. Both probably. But I am working on getting both better. 

For my Positive Affirmations goal, I have been pretty good about remembering to say and write my January Affirmation - I will change for the better - every day. Only time will tell how this helps my outlook. For now, I am still cautiously confident.

I have been good about following my Many Happy Miles workouts, even if I have modified the days a bit. For example, I have switched run and strength days depending on the weather and convivence, but I have done all of the workouts on my calendar so far. I do wish that the strength circuit for the first month wasn't the same thing over and over again twice a week, but I get it, the first month's theme is Reset and we are working on the basics. The exercises are all very doable and it has gotten into the gym more consistently than I was prior to new year, which I needed. Strength workouts are VITAL for running and I had gotten pretty lax since my last gym, iRock closed in September. 

For my Pinterest Project, this weekend I made 2 Pinterest recipes, one successful, the other, not as much. 

I had some crescent roll dough left over from Christmas that I didn't make up, so I did a quick search for an easy recipe I had saved and came across some Pepperoni Cheese Stick Roll Ups. There were super easy and came out very yummy! My little asked for me to make them again! Here is the recipe: https://www.the-girl-who-ate-everything.com/pepperoni-cheese-stick-roll-ups/ 

Next up was a French Onion Soup recipe. I love nothing more than making a big ol' batch of soup on the weekend and then eating that during the week. I followed the recipe exactly and well, it was fine, but not great. I've only had 1 bowl and I am not sure I will have another, though probably will just to not waste food. First off, I think the onions I used were too big maybe (more large instead of the medium that the recipe called for) so there were A LOT of onions. Second, though I cooked the onions an hour like the recipe called for, I do not think they were caramelized enough. Could be the size, could be that my crockpot no longer seals completely. I might try draining the onions out a cook longer and add back and see how that goes. But following the recipe exact, I wasn't impressed. Here is the recipe if you want to give it a go: https://www.howsweeteats.com/2011/09/crockpot-french-onion-soup/ 

Other Goals Not Expressly Mentioned on the Blog:

Success:

I didn't eat lunch out any day last week, so that was a win. This goal is to help both my wallet and my waistline. 2 days lunch was provided for us at work, but the other days I packed food the night before. I did so again today as well. I still need to work on reducing sugar, too many goodies left over from the holidays and there were a ton of cookies brought in to the office (our GM likes to bake). I need to be better about walking past things like that.

I've been working to cut down my alcohol consumption and while not participating in a fully Dry January, I have cut down a lot. Hanging out with friends in bars after a run having a few beers is for sure my weakness. I am limiting myself to just 1 beer when out and was good about that all week with the exception of yesterday. Legal Remedy Brewing is closing for a few weeks to rebrand and me and a few others swung by for 1 last (or in my case 2 last) beers. It was a fun afternoon and I am okay I broke my 1 drink limit but I am not planning it to be a regular occurrence. 

My goal was to run 20 miles and I ran 21. I am thinking of upping that goal to 24 miles per week which would get me to the "run the year in kilometers" goal I usually have but missed in 2023. I am still averaging just above 12,000 steps per day, so yay there. 

I've continued my daily reading goal, even though I've not finished a full book yet. I have started 4 books, 2 of which I am well into and should finish both this week. I have a goal of 36 books for 2024, though I read 54 in 2023, so I plan to surpass that and change as I meet the initial goal. 

Failures:

No blog posts the first week of January, but I am writing one now (this one) and plan to do another this week to make up for lack of one last week. 

I have not really done much with my new plan for organizing my house (Habit Nest) with the exception for reading the introduction to the book. I was setting a daily goal to use Habit Nest, but I think I will be more realistic and set a weekly goal. And well, I didn't even really do that last week. Getting my house in order and purging a lot of stuff that is just laying around unused is a HUGE goal for 2024. I'm pretty upset with myself for not really starting on this when I had the chance this weekend more. 

I've not made any strides yet in my income goals, but with the holidays just over and my little having a birthday in January that has been a challenge right now. I have to dig out of that hole first. On a not so unrelated note, I spent a good chunk of money this week on my little's primary birthday gift - the newest member of the family, Lunchbox. It's a Strawberry Albino Pacman Frog and according to the little "a precious little angel baby that I love with all my heart". (I admit, it is pretty dang cute). I keep telling myself that these are one time expenses, but I've been having these kind of one time expenses for like 2 months now and really need to tamp down my spending.

Going to bed earlier so I can wake up earlier. Ummm... yeah, not so good. That will be a focus this week. 

I can already find myself sliding back into some bad habits that I told myself I would leave in 2023. Like I said previous, I know a new year isn't necessarily a magical do-over where you instantly become better. It takes work. I am doing this recap to put into perspective the things I have accomplished so I don't let myself slide backwards into despair over the things I didn't improve. Because there is some improvement, and that is all I can hope for, to be better than yesterday. In other words: I will change for the better.