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Race Day Recap

Hello!

I survived my first half marathon!  And so did Lauren (my friend who did it with me).  It was a great experience and a fun accomplishment to check off the the ole to-do list.  Here is a recap of the entire day.

Yesterday, Jenna, Lauren, and I walked downtown to the Hilton Garden Inn to register for the race and pick up our t-shirts.  The shirts were so nice!  Dry-Fit long sleeved shirts…too bad it was literally 98 degrees outside today.  It will be good to have for fall though.  Since the race is women’s only, Paul Mitchell The School Indianapolis was one of the sponsors and gave out free manicures!  Of course the three of us took advantage of that.

This morning, my mom, Brian, and I all met up with Lauren bright and early so that we could walk to the race together.  We were all ready to go along with 1,998 other women.  This was the first annual Indianapolis Women’s Half Marathon, and if I were the judge, I would say it was a success.

Can you spot me in the crowd waiting to start!?

Mom and Brian waited for me at miles 4 and 12.  This was at mile 4…still going strong!

I like to make strange faces while I run…

There is Lauren!

In between mile 12 Brian gave Mom a little tour of downtown.  He showed her the Sheraton, which is our reception venue, the church we hope to get married in, and a little area with cute shops, bars, and restaurants called Mass Ave.

By mile 12, my little hand held water bottle was empty and really annoying me…so this is a picture of me tossing the bottle to Mom.

About to cross the finish line!

I ended up finishing in 2 hours and 7 minutes in 291st place overall and 26th in my age group out of 107.

Everyone got medals at the end.  I felt so accomplished at the end of the race, but for some reason as soon as I saw the finish line I wanted to cry!! I cry for a lot of silly reasons, but I have never cried at the end of a run.  As soon as I saw my Mom and Brian, the tears just started flowing.  Then, I basically shoved a banana in my face.

Brian had my Tervis full of ice water for me at the end and I literally chugged the entire thing so fast.  I never knew I could drink so much water without going to the bathroom (I am notorious for having the world’s smallest bladder).

This is my sign for 13.1…it was hard to do by myself so it looks more like 4.

They had bloody marys and mimosas waiting at the finish line too.  I usually LOVE bloody mary’s, so I was really excited to have one at the end.  Unfortunately, they tasted like straight vodka….not my cup of tea.  So, I just ate the two celery sticks out of it instead.

They also had little sandwich wraps, shrimp, and a chocolate fountain to dip strawberries in.  That strawberry tasted so amazing, and I think Brian really enjoyed the wraps and shrimp ;).

Then, Maelyn (she was a little sick so she switch to the 5K race this morning) and I spotted the massage station.  We waited in line for an hour…but it was soooo worth it!  I am only wearing one shoe in the picture because it literally felt like a knife was in my toe for about half of the race because of a callus on the bottom of my big toe.  Don’t worry, it’s better now!

I did a little pre-massage stretching.

Once I was on the table I had no idea what I even wanted done.  I just told him to work his magic, and he started rubbing on muscles that I didn’t even know were sore!

Maelyn enjoyed her massage too!

This was such a fun thing to do with friends!  I can’t wait for the next one 🙂

I then came home to eat lunch.  I had left over caprese salad from last night, cheese, veggies and dip, and unpictured trail mix.  I find that when I do these long runs, it is better for me to eat little bits throughout the day rather than one giant meal.

After lunch, I then soaked in the bath and watched the season finale from Desperate Housewives as a refresher since the season starts back up in a couple of weeks!

All in all it was an amazing experience.  I will go into more detail about my training schedule tomorrow 🙂

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Labor Day

Good morning and happy Labor Day!

Today, it actually feels particularly fall-like with 59 degrees outside and high in the 70s all week.  That sure happened fast considering Saturday it was a high of 98!

I took another day off of intense exercise today so that I can make sure that my body is fully recuperated after the half marathon this past weekend.  My knee is feeling better and my muscles a lot less sore.

Yesterday, I couldn’t get over how sore my quads were because they never get sore after running…then my mom solved the problem.  She said that I was probably sore from the massage!  I totally agree with her, that man did a great job, but he was WORKING my muscles.

Breakfast

I started the day off with a chocolate strawberry smoothie topped with granola

  • 1/2 frozen banana
  • 1/2 cup frozen strawberry
  • 1 Tbsp unsweetened cocoa
  • 1/2 cup almond breeze
  • 1 tsp vanilla extract
  • 2 packets of splenda
  • a pinch of xanthum gum
  • 1 handful of spinach
  • 3 ice cubes and a little water for volume
Since it is chilly outside this morning, I almost wish that I had something warm for breakfast!  It seems like the Labor Day weather in Indiana is always like this.
Last year, my family and Brian went  to a little lake to spend the “last day of summer” just playing games and hanging out.  It ended up being cloudy and extremely chilly so we ate lunch all bundled together under sweatshirts and blankets and then went to the outlet mall.  As soon as we were shopping the sun came out and it was a hot beautiful day…go figure!  There is no predicting the weather here in Indiana.
What are your Labor Day plans???

Fitness Posts

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Here you will find a list of fitness related posts that I have blogged about in the past!

Fitness

Freestyle vs. Choreographed

Foam Rolling Magic

100 Reasons Why You Should Workout Today

Bosu Discovery

I’m Aware

Women Can’t Bulk Up

Fit vs. Athletic

Staying Cool in the Summer Heat

Oversleeping to Prevent Overtraining

Pre-Planning Involved

I Need a Gym Membership

Running

My Favorite Running Gadgets

Training Schedule

I’m Not a Runner

I Found My Inspiration

When 6 Miles Feels Like 60

Forerunner 305

Training Isn’t Always Easy

Race Day Recap

Like Me? Then “Like” Me!

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Last night, I made a deliciously simple meal that was nearly made of all local ingredients.

The wine was from Easley Winery, the main dish was a U-Relish Farms crockpot meal (review coming soon!), and the salad…well it came from the grocery store.  But even still the salad, crockpot meal, and wine were the perfect end to a long work day.

Like Me?

Having this blog is great because the blog time is like “me time” and I am really able to focus, write down my thoughts, get creative, and do things that I truly enjoy.  One of the great things that I love about the blog is the opportunities that it gives me and the people that it allows me to meet.  I know that I am only getting started and there is so much room for me to grow, but I continue to want to sink my teeth in and bite off more and more projects that allow me to promote a healthy lifestyle, experiment in the kitchen, meet people with similar interests, find new ways to be active, and learn new lessons.

As I have recently been researching more opportunities for me to “put myself out there”, I have come across a small obstacle.  Some promotional opportunities require a certain amount of Facebook “likes.”  Currently, I am at 89 Facebook “likes.”  Here is where I need your help.

I need your help to get me to 100 (or more!!) Facebook “likes!”

In order to make this a little more fun for you, (and for me ;)) I am going to host a contest through Saturday morning.

The prize:  Grocery List Consultation Evaluation

As a young professional and recent college grad attempting to eat a healthy diet on a dime I have a few tricks up my sleeve when it comes to saving money on quality ingredients.  I will look at what you are doing now, listen to your goals about where you would like your budget to be, what changes to your current food intake you want to make,  and look at potentially new foods you may like to try.  I want to help you save money and show you some healthier alternatives to current foods you may be eating because healthy living doesn’t have to be expensive or out of your price range!

Previously, I did a Clean Shopping On a Budget Series, and in the past year I have learned even more tips and tricks of the grocery shopping and healthy eating trade.  To check out the series, click on the links below:

The consultation and evaluation will include:

  • cost saving tips and suggestions
  • coupon sources
  • healthy food swaps
  • meal preparation tips
  • anything else you may need help with!

In order to enter this contest simply “like” my Facebook page, and comment down below on this post letting me know that you did!

It won’t take many to reach the 100 mark…so let’s see how far we can surpass it!

Summary

What:  Contest to get 100+ Facebook page likes

Prize:  Grocery List Consultation Evaluation

When:  Now until Saturday, August 11 at 9am

How:  Like my Facebook page and comment below telling me that you did

One Year!

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Hello all!!

I can’t believe it, but as of today…Treble in the Kitchen is one entire year old!

On June 26, 2010 I started Treble in the Kitchen.  So many things have happened in the past year, and I cannot believe how fast it has gone by.  Writing this blog has been educational, challenging, exciting, fun, and so completely rewarding.

AND I’M JUST GETTING STARTED!

As a new blogger, I find that I am learning so many things every single day.  I used to feel weird and uncomfortable when it came to taking so many pictures in public, now I try to get a good shot any chance that I can get!

Thank YOU So Much!

I started this blog because I have a passion for food, fitness, and sharing it with others.   And I continue this blog because of all of YOU!!!!

The motivation, the comments, and the e-mails all keep me going and wanting to write a new post day after day.  I appreciate you all so much, and want to thank you so much for the inspiration you give me to continue to live and thrive on a healthy and active lifestyle.

I know that some of you may be “silent” and steer clear of the comments and the e-mails, but I appreciate every last one of you as well…and I want you to know it!

So, thank you everyone for the love and support I have received over the past 365 days. 🙂

Reflection

I want to take a chance to really highlight some of the monumental events that have happened this past year, and one of my favorite things about the blog is to be able to go back and look at old posts, comments, and pictures.

*Note:  some pictures do not show up in some older posts because I deleted them from my media folder…learning opportunity here to new bloggers…don’t delete your photos unless you want to delete them completely from your blog.

June 2011

My First Blog Post

July 2011

Brian and I Ran Our First Race Together

I Received My Official ACE Personal Trainer Certificate

August 2011

I Celebrated Chelsea’s Bachelorette Party

We Spent the Weekend in Nashville for a Friend’s Wedding

September 2011

I Ran My First Half Marathon

My Sister Graduated from Paul Mitchell the School

Chelsea Got Married

I was in the Vera Bradley Catalog!

October 2011

I Left for Training in London to Work on a Cruise Ship

I Was in London for the First Time 

November 2011

I Found Out What Cruise Ship I was Going to be on and Flew to Tokyo

December 2011

I Spent My First Christmas Away From Home

March 2012

I Made the Decision to Come Home Early from my Cruise Ship Job

April 2012

I Began my Journey to Become a Body Pump Instructor

May 2012

I Started My First “Real” Job

My Recipes Were Featured On the Easley Winery Web Site

Giveaway!

Now, in true blogger fashion I want to honor this special day in my blogging career with a giveaway.

This giveaway includes:

  • 3 Justin’s Almond Butter Pouches (in different flavors!)
  • Luna Bars
  • A homemade batch of cookies…made by ME!  (flavor of your choice)

Here is what you have to do to enter:

  • Mandatory: Leave a comment telling me what you would like to see more of on the blog.
  • Optional: Follow me on Twitter and tweet about the giveaway saying I want to win the tasty giveaway celebrating that @Trebleinthekchn is one year old! (and leave a comment telling me that you did)
  • Optional:  Blog about the giveaway and leave me a comment telling me that you did
  • Optional:  Follow Treble in the Kitchen on facebook

Thanks so much everyone, I will be choosing a winner on Thursday morning…so get those entries in the comment box!  Good luck!

Foam Rolling Magic

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Sorry about the lack of postage yesterday, I was having some internet difficulties…but as of right now, I am back online!

This morning, I started my day off early with some speed training on the track.  I completed a routine of 6×400 interval training, and ended my time at the gym with a session of foam rolling.

I am pretty new to the world of foam rolling, but I must say that I honestly feel that it is one of the best things I have ever done for my extremely tight muscles.

What is foam rolling…

Last fall, I ran my first half marathon.  I followed a combination of a two different programs.  It was a learning experience in many ways.  Although I made sure to stretch daily, it still wasn’t enough.  I didn’t have any knee pain until after the actual race, but the pain that I had in my knee made it very difficult to walk.  Both of my parents have bad knees, and I thought that I was getting my share of the problems early.  After continuing to stretch and rest, the pain didn’t go away fully until I left for the cruise and I did not run for about a month.

Things seemed to be fine once I was working on the cruise ship, until I taught spinning (among several other classes) 5 days in a row.  My knee started acting up again.  Luckily, the fitness center was part of the spa, and my roommate was a massage therapist who specialized in therapeutic massage.  She felt around on my knee, and assured me that it wasn’t the bone.  She then felt my outer thigh and was shocked at how tight my IT Band was.  She said that I needed to come in for a massage immediately.  

When I came in for the massage, she performed a technique on my calves and thighs that released the fascia (a layer of fibrous connective tissue that surrounds the muscles that can become restricted in movement from overuse causing “knots”).  The massage was very “deep” and a little bit painful, but afterwards, my knee pain was gone!  I simply could not believe it.  In my studies to become a personal trainer, I had read about myofascial release, but I didn’t have much experience.  I decided to do a little reading on the topic to figure out why this worked and what I could do to prevent the soreness in my knee from occurring again.  Since weekly massages are a bit out of my price range, purchasing a foam roller was the next best thing!

Just like the massage, using the foam roller realigns the elastic muscle fibers from the “knotted” position into a straighter alignment.

One should use the foam roller to apply pressure to tender areas within the muscles, known as knots.  The foam roller is used on muscle groups such as the calves, adductors, tensor fascia latae (upper outer hip), iliotibial (IT) band, and the glutes.

While foam rolling is used as a therapy to aid in stretching and muscular wellness, it is important to note that it is also hard work and can often be borderline painful.  When foam rolling, one must pay attention to what is a moderate “good” pain and a pain that could potentially cause injury.  The foam roller should make the muscle feel better, not worse.

According to the American Council on Exercise, one should foam roll in small, continuous back and forth movements over the tender area for 30 to 60 seconds prior to stretching.

Here are some poses that can be performed on the foam roller daily:

IT Band Pose

Lie on your side, with your outer thigh on the foam roller.  Roll the area between your knee and your hip, focusing on areas with more pain.  To decrease the pressure, you can place your top foot on the ground for added support.

Quad and Hamstring Pose

When focusing on your quad, lie with both thighs on the roller and your stomach toward the ground.  Roll between your knees and your hip flexors focusing on areas with more pain.  To decrease the pressure, do one leg at a time.  When focusing on your hamstrings, place the back of your legs on the foam roller and roll back and forth from the back of your knee to your glutes.

Middle Back Pose

Lie with the foam roller on your middle back region, knees bent and feet flat on the ground.  Cross your arms over your chest.  Simply roll the area from your lower back to upper/middle back.

source

Breakfast

After a good session of foam rolling, I then came home to get ready for the day and refuel with some overnight oats.   But today, I added something different.  Oat bran.  Oat bran is the outer husk of the oat grain, which is usually thrown out while the oats are being milled.  The bran contains most of the dietary fiber in the grain.  I am running low on oats, and I had some oat bran on hand…so I decided to combine the two in my breakfast bowl.  This breakfast bowl seriously tasted like a Reese’s peanut butter cup in breakfast form.  It was good 🙂

Chocolate Peanut Butter Overnight Oats and Bran

  • 1/4 cup oats
  • 1/4 cup oat bran
  • 1 tsp raw cacao powder (can also use unsweetened cocoa powder)
  • 1 tsp of peanut butter
  • 1 scoop of Sunwarrior Vanilla Protein
  • 1/2 NuNaturals stevia packet
  • Top with: 1/3 frozen banana, and 1 tsp peanut butter

Combine all of the ingredients (except for banana and 1 tsp peanut butter), and allow to sit in the fridge overnight or for 30 minutes.  When ready to eat, top with banana and last teaspoon of peanut butter.  Enjoy!!

Nutrition for Entire Recipe:

Calories–269.5  Fat–8.6g  Carbs–48.3g  Protein 23.6g

 

Questions of the Morning:

  • What is one of your favorite flavor combinations?
Mine would definitely have to be chocolate and peanut butter 🙂
  • Do you use a foam roller?  What do you LOVE about it?

MIA…but Now I’m Back!

Good Morning!

Sorry I went MIA yesterday, I was called into work early and didn’t get home until after 11pm….long story short I was dog tired.

So tired in fact, that I did not wake up early to go to a workout class today, so I plan on running 3 miles and doing some ab exercises later this morning.

I do have to say though that Body Pump was amazing yesterday, and I can’t wait for the next class!

Let’s do a little recap of yesterday…

Yesterday Lunch

Lunch was a little random yesterday because I was preparing the salad I was making for dinner so the flavors could meld I was called into work.

I ate some steamed green beans (leftover from the salad I was making), apple slices, and cauliflower with hummus. Random, but tasty.

Yesterday’s Work Fashion

Yesterday’s Dinner

Sorry the picture really doesn’t do it justice, but this salad is delicious.  Unfortunately, because I was in a rush it was more of an experiment where I was just throwing things together and tasting as I go, so I can’t share a recipe with exact measurements with you 😦  Here is what was in my delicious dinner salad.

  • Blanched green beans
  • Tomato
  • Red pepper
  • Red onion
  • Cannellini beans
  • Canned salmon
  • White wine vinegar
  • Garlic salt
  • Pepper
  • Dried basil
It was so tasty!  I then had a side of cereal….random I know.
When I was standing in the massage line after the half marathon last Saturday, a woman wearing a Wheaties shirt that I had seen running the race was passing out samples of Wheaties Fuel cereal because she was actually sponsored by them.  I’ve told you before how I react when someone offers free items…somehow my Mom and I ended up with three boxes.
This cereal is seriously delicious!  I just ate it plain as like a trail mix, and I think that it would make a great snack or munchy anytime of the day.  It was crisp, sweet, and didn’t have very much of the traditional “wheatie” taste.  The woman giving out the samples said that she actually ate them before the race for breakfast and felt like it kept her full and gave her energy for the race.  Sounds like a good deal to me!
Breakfast Today
I started off the day with a peanut butter banana smoothie (with spinach in it of course).
Now, I’m off for my morning run…don’t worry the Yoga Pose for today will be on the blog soon 🙂

Busy Weekend Kick-Off

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I am trying to figure out some sort of regular blog schedule where I post 2-3 times a day, but my intentions to post last night were interrupted by me falling asleep.  So this post will recap last night and this morning!

Yesterday, after lunch and before running errands (and checking more things off the list) I made myself a yummy little snack!  I had read about it in several other blogs, and finally decided to try it.  It is just two pitted dates cut down the middle with peanut butter spread in the middle topped with chocolate chips.  It was so good!

Yummy little morsels

While running errands, Brian and I stopped at Wal-mart to pick up some themed attire for our 6 mile race on Monday morning. We got matching flag t-shirts and plan on cutting the sleeves off since the shirts are a little big 😉  We will see how that turns out!

Patriotism at it's finest

On our way to the store one of our friends called to invite us to a cookout and asked if we could bring a dessert!  I immediately put my thinking cap on to come up with something quick, festive, summery, and delicious!  My idea:  ice cream cone cupcakes with blueberries in them with red frosting!

Just bakin away

Naked cupcake cones

They turned out just as I had imagined!

All dressed up!!

The only problem…we weren’t quite sure how to transport them.  We leaned them over and rested them on each other and we were able to deliver them with success!

Now we gotta get them to the party...

Once we were there, Kelsey (the hostess) had made artichoke spinach dip that was a hit!

We dominated this dip!

She made a wonderful margarita punch, that was as tasty as it was pretty to look at.

Dangerously delicious

We also had fresh corn on the cob!  To me, nothing says summer like corn on the cob!

Just grillin'

There's more than corn in Indiana...

We also had grilled burgers with meet from one of other friend’s family farms.  His farm is called “Passion Farm”  after his mom’s maiden name.  Everyone said the Passion beef was delicious…I’m not a red meat person, but it sure looked good!

Passion beef

Of course there was salad with greens, dried cranberries, cheese, and tomato…yummmm.

Refreshing salad

Kelsey also had an abundance of Basil.  For my birthday this year, I got two little pots with seeds for growing Parsley and Basil.  Well, after two attempts neither has any sprouts, so I asked if I could grab a little sprig to try AGAIN 🙂  I must have a black thumb.

Third time's the charm!

This morning, I woke up feeling refreshed and ready for a 5k run!  The sun was just peaking out, and the weather was warm but not too hot….perfect for a morning run!

Starting the day off right!

After sweatin’ it up outside, I made myself a smoothie in a bowl…my fav 😉

  • 1/2 Cup Almond Milk
  • 1/2 Frozen Banana
  • 1/2 Cup Blackberries
  • 1 TBS Peanut Butter
  • 2 Packets Splenda
  • 1 Pinch Xanthum Gum
  • 1 Handful Spinach
  • Water and 3 Ice Cubes to add volume

Breakfast of Champions

Brian and I have a wedding to go to later, and we have to pick up our packets for our race on Monday!