Distance/Tempo Run and Running Skirts Giveaway Winner

Yesterday started out on a good note…a two-hour delay due to weather.  You see, two-hour delays are a teacher’s BFF because 1.) You get two extra hours in the morning and 2.) You still get in the school day and it counts as a full day.   

What started out as a win ended in a win as well, since I was able to run with the Moravian track team for my workout.  I was all set to do a six-mile progression on my own, but then I received a text from Jesse that some requests were made for me to attend their session.  Fred had our kids in check so I was able to go. 

Workout: 5 mile warm-up for some extra distance and a two mile tempo run through a neighborhood {the same loop from this workout}.

Warm-up: The roads and sidewalks were still a little icy so we had to be careful.  We ran about 5 1/4 miles in 43 minutes.

Once we arrived at the start, Jesse had us immediately begin our tempo run. {No resting allowed!} 

First mile: 6:18

Second mile: 6:14 -- Total time: 12:32

Overall it was a good, solid workout and I got in about 8 1/2 miles of combined speed and distance. 

Oh, and I forgot to tell you….Tuesday I was able to hit Carrie’s yoga class which was MUCH needed. 

It is so rare that I am able to attend a weeknight class due to family duties and obligations but my calendar was free and I trekked across town to do some downward-dogging.  Boy, oh boy did I pick a good class for me.  Carrie’s routine focused mainly on hip openers, including lots of pigeon pose and double pigeon.  It was just what I needed since my IT band/hip area gets awfully sore from running. 

Giveaway Winner: Finally, I'd like to announce the winner of my Running Skirts giveaway.  The winner is Rose!  Rose, please email me so I can gather your choice, style and size.  Also include your address so I can pass it along to Running Skirts and they will send you your prize.  Thank you to everyone who participated!!       

Some Runs, Yoga and a Trip to the Chiropractor

Good Morning! 

I can't believe how fast these summer weeks fly by.  Before I know it...I will be in front of a group of ten year-olds teaching math and reading.  Crazy!

I haven't had my camera with me the past few days, but I have been doing some running.  Monday was a hilly seven miler around town, Tuesday was a hot and heavy five, and last night...Lauretta joined me for five before heading to our favorite yoga class with Laurel.  By the time we got to the handstands in yoga, I was exhausted.  Child's pose never felt so good!  And...it was great to have Lauretta back in town again. 

As for the chiropractor part of this post, I decided to try a different route towards helping with the recovery of my Achilles tendonitis.  For some reason, it keeps lingering on and on and quite honestly, it's beginning to drive me nuts.  I am so tired of my regular stretching and icing routine because I feel like it's not doing a darn thing.  Even though the pain level has definitely decreased, I still felt like I needed to venture out in a new direction for pain control, hence...the chiropractor.  


I was told a few weeks ago by a local runner, Kathleen Jobes, that this particular doctor {Dr. Ryan Gilroy} treats a ton of runners, and is a runner himself.  She said that he could help.  After a week of vacation running and some soreness, I decided to call yesterday morning.  Dr. Gilroy answered the phone himself and he told me to come up that same afternoon.  

Once there, I explained my history with this injury, starting back from April to the present.  After some observations, he decided to do a combination of Electric Stimulation Therapy, Active Release Technique {ART}, some stretching with the IT band and hamstrings, and slight adjustments in the pelvic area.

The Electric Stim was basically a type of ultrasound.  He did the ankle/Achilles areas of both legs, and since the inflammation was increased in my right leg, I definitely felt the prickling and heat when he treated that side.  

The ART was a combination of pain and relief.  When he started it, I nearly jumped off the table.  But after probing a bit, it felt great!


The plan is to go again tomorrow morning, and then twice for the next few weeks.  It was funny, as we were talking, Dr. Gilroy invited me to run with a group of people who get together on Sunday mornings in Easton.  I had to laugh because when I was in high school and college, I ran with that same group.  I can't believe they are all still gathering together after all of those years!

Ok, off to do some weeding in the yard and some much needed grocery shopping.  Tonight, I will be heading to the RCN studio to tape their Sports Talk show.  I will be joining two other committee members to talk about the upcoming Via marathon/half/relay in September.  Enjoy your day! 











 

No-Bake Peanut Butter Rice Cereal Treats + 6 Miles

Good morning...TGIF! 

It has been a whirlwind week and I think I am just about ready for my garage sale tomorrow.  If you've never had one, they are a ton of work!  But for me, the sale gives me the incentive to clean out closets and get rid of stuff that I don't wear or need anymore.  My rule of thumb is: If I haven't used/worn it in a year or more, then it needs to go.  

Last night, I went to Carrie's Yoga Flow Level 2/3 Class over at The Yoga Loft of Bethlehem.  In my opinion, I have never worked harder at a yoga class as I did last night.  We did a ton of one-legged vinyasas, which incorporated lots of hamstring stretching and balancing.  I felt amazing when finished and my tight hamstrings were thanking me.  

As for running, I'm still alternating longer runs with shorter runs while I build up my mileage again.  Since I took off yesterday, I decided to sneak an extra mile in this morning's run for a total of 6! 

My pace was around 8:20ish for the first mile and then sub-8:00s after that.  For some reason, the watch didn't register my final mile time.  Does anyone else have issues with their GPS watches like that?  The Achilles has been holding up just fine, and I'm using pain as my judge.  

As for today's post, my kids have been asking for Rice Krispie treats lately, so I thought I would come up with a simple, no-bake recipe using healthier ingredients.  Here's a hint of what I used:

No-Bake Peanut Butter Rice Cereal Treats


Ingredients:
1 1/2 cups peanut butter
1/3 cup brown rice syrup
3 1/2 cups crispy brown rice cereal
1 tablespoon chia seeds
1 tablespoon ground flaxseed meal
1 tablespoon water {if needed}
1/2 cup dark chocolate chips, melted {optional}

1.  In a medium sauce pan, heat peanut butter and brown rice syrup over medium heat.  

2.  Stir in the chia seeds, flaxseed and the tablespoon of water {if needed}.  

3.  Remove from heat and stir in the cereal until combined.

4.  Using a cookie scoop, place equal-sized portions of the mixture on a parchment paper-lined cookie sheet. 

5.  Spread melted chocolate over the tops {optional, but highly recommended}. 

6.  Allow to set in the refrigerator for 20-30 minutes and remove.  Store treats in an air-tight container.  

The verdict? My family thinks they are delicious!  It's a healthy alternative to the traditional peanut butter Rice Krispie treats made with marshmallow and butter.  Plus, they didn't even realize that chia seeds and flaxseeds were  incorporated into the mix.  I think they're pretty good myself!

Do you have any tricks for making recipes healthier, while still maintaining taste?  

Enjoy your Friday!

Tracy 

Yoga and Running; Plus Some Swimming!

Stand in Mountain Pose.  Dive forward.  Come up to a flat back.  Fold forward again.  Breathe.  Step back to downward facing dog.  Hold here.  Take a few deep breaths.  Come forward to plank pose - top of a push up.  Keep your elbows in and slowly lower to Chaturanga.  Breathe.  Come to upward facing dog.  Breathe.  Flow back to downward facing dog.

Sound familiar?  If so...you know what I'm talking about.  If not, it's a Sun Salutation in yoga.  

Running and yoga are a perfect combination because runners can use yoga to lengthen the muscles that are shortened from repeated running motions.  Yoga also helps runners increase their range of motion {which I need in the Achilles area}.  

As I was researching the correlation, I came across two good articles that talk about how these two activities can come together hand in hand for the positive benefit of the athlete. 

Yoga for Runners

Strike a Pose - From Runner's World

This summer, I started going to yoga classes at The Yoga Loft of Bethlehem.  Even though I have been doing yoga on my own several years, these classes and the awesome instructors are teaching me the proper ways to safely and efficiently carry out poses, and I am enjoying every second.  Running has wreaked havoc on my body over the years...recently with hip and IT band problems over the winter, and continuing on to my never-ending Achilles issues this spring/summer.  I feel that I need an intervention...and yoga is just the key.

I'm not getting any younger {I will be 38 in less than two weeks} and my body often tells me so.  When I go to yoga, I am probably one of the least flexible people in the room.  Last night at class, I determined that my right side is definitely less flexible than my right.  Makes sense -- the IT band tightness and my Achilles tendonitis both are/were on my right.  

It is my goal to go to at least one yoga class per week...two if I'm lucky!  It is my hope that by partnering the two {running and yoga}, my body will thank me in the long run.  

On another note...I am still swimming.  This morning, I got in a really good workout at the pool with Jesse.  

We did an increasing pyramid in the beginning, climaxing with a 500 yard long swim, and then coming back down with a decreasing pyramid.  At the end, we did some really short and fast intervals. 


Here's the workout:


Warm-up - 150y


2 x 150y - 2:44.6, 2:47.6  {1:00 rest in between intervals}


2 minutes rest


2 x 175y - 3:16.9, 3:10.3  {1:15 rest in between intervals}


2 minutes rest


2 x 200y - 3:44.3, 3:40.5  {1:30 rest in between intervals}


2 minutes rest


500y swim


2 minutes rest -- {Note: the times below were to be faster than the ones I did in the beginning of the workout}

200y - 3:34.69 {1:30 rest}

175y - 3:08.3  {1:15 rest}

150y - 2:44.3 

2 minutes rest

2 x 75y - 1:16.1, 1:14.9  {45 seconds rest}

2 x 50y - 46.37, 45.32  {45 seconds rest}

2 x 25y - FAST!!   19.5, 19.5  {45 seconds rest}


Cool down - 100 yards



Phew...I'm tired now!!  Time to start the day.  Have a good one!

~Tracy





 

Early Swim and Some Yoga

Happy Friday! 

I'm coming off a morning of swimming and yoga and boy, oh boy...I'm tired!  Today's early pool session consisted of some shorter and faster intervals.  From the moment I started swimming, I could tell that my arms and legs were heavy from yesterday's workout, but I pushed through because I knew that I probably wouldn't be in the pool this weekend.

After swimming, I hit a mid-morning yoga class with Lauretta.  Before hand, I was playing with my new camera and it has this very cool function called "selective color."   You can select a specific color from a rainbow of choices, and depending on which one you choose, that will be the only color that will show and the rest of the picture will be black and white.  Check it out...

Set to green:

 

Set to magenta:
 

I arrived to yoga a tad early, so I spread out my mat and just laid there for a few moments, soaking in the peace and quiet.  It felt so good!  

Here's Lauretta... She got in a few miles before class...Lucky!

Since my upper body was so tired, I struggled through the class...but the last pose we do {Savasana} is all worth it!  

When I got home, I was starving!  I made myself a turkey and cheese sandwich on Tuscan bread with lettuce and a smidge of light mayo.  On the side, I had my favorite baby dill pickles and some grapes.  For this photo, I tried the "cuisine" setting on my camera.  Basically, this is a macro setting and it brings the images in for a close shot.    

I think now is a great time to take a little nap.  I have no children and the house is silent, so that is exactly what I will do.  


I hope you have a great day!


Tracy

 

 





 

I Was Lapped!

Hello!

I hope you are all recovering from a nice weekend!  We were very busy, and just about every minute was spent together as a family.  

Yesterday, I hit the pool for another workout and this time, Jesse had me swim longer intervals.  Starting with 300's {i.e. 12 lengths}, my arms sure were tired after those were over!  

Workout of the day:


10 minute warm-up
4 x 300 {1:30 rest}
2 minutes rest
4 x 75 - last length FAST! {1:00 rest}
2 minutes rest
4 x 25 FAST!
Cool down

The craziest part about the whole workout was that I was consistently being lapped by another female swimmer!  Now, I have never said I was a swimmer and I freely admit that I'm not very fast..BUT, this chick was flying!!  She showed up with her swim cap, Speedo suit, goggles and pool shoes and she looked very official.  I felt like I was standing still when she passed me in the water.  She even knew how to do flip turns!  For a brief second, the competitive beast came out of me and I tried to keep pace for a lap, but that only lasted a few strokes and she was gone.  Oh well...I tried and the whole time I kept telling myself..."I am doing this for running...I am doing this for running."  The whole experience was interesting to say the least!    

After the workout, I was starved.  I made myself a delicious turkey and cheese sandwich on Wegman's Marathon bread.  This bread is filled with whole grains, flax seed, cranberries, carrots, bananas, and pumpkin seeds.  On the side, I had pickles and grapes.

 
Last night, our friends {Jolene and Sib} came over for an impromptu cookout and I will post more on the menu for that dinner tomorrow.  

This morning, I met Lauretta for a yoga session at The Yoga Loft of Bethlehem.

  
Yoga really makes my Achilles feel good.  Heck...it makes the whole body feel good!  

I even took my new water bottle that was given to me by one of my students.   

Laurel, the instructor, is a runner and she incorporates stretches into her routines that are good for sore running muscles.  I learned today that Triangle pose is particularly good for the IT band.  As Lauretta and I were walking out, we were discussing how good yoga makes us feel, especially the final relaxation portion of the session.    


We then hit Lauretta's favorite coffee spot {The Wise Bean} for a quick cup before I had to head home to meet my daughter.  

This afternoon, I went to my second physical therapy visit for the Achilles tendonitis that I have been suffering with for over a month now.  Since my visit last Thursday, I have been religiously doing the stretches and icing that John {my PT} prescribed.  I have to say, the stretches kind of aggravate the tendonitis.  I told this to John and he wants me to still continue to ice and stretch and we will reevaluate my potential running start date when I see him again on Thursday.  It's all very frustrating.  

So for now, I am still busting through with the swimming.  Thursday is looking like another yoga day as well.   


Ok, I'm off to make dinner.  I hope you are enjoying your Monday!


Tracy




 

Yoga Core Workshop

Good morning!  Before I head off to a bright and early pool session {we're talking 6 am in the water}, I wanted to share with you my experience at a yoga workshop with Lauretta.  I dug out my yoga gear and rolled up my mat and I was ready to do some stretching and strengthening.  My body really needed it!

 
Obviously not planned, but my toes matched my mat perfectly!

This specific event was called the Core Yoga and Anatomy Workshop and it was held at The Yoga Loft of Bethlehem.

Like I said in yesterday's post, the first half hour was an overview of core basics, and a discussion about the core's impact on the body, common misalignment's associated with a weak core, ways to strengthen the core safely, and effective core yoga poses.  

The 90 minute workout that followed included a few flow series with lots of warrior poses, downward dogs, chair poses, and all of the good stuff that makes yoga an awesome workout.

Afterwards, Lauretta and I posed for a quick picture to remember the day and we left feeling absolutely wonderful!

  
I forgot how much I loved yoga.  My body felt rejuvenated and refreshed and my Achilles felt pretty good.  I was a little worried about how it would hold up, but I took it easy while doing the lunges and poses that concentrated on the right foot and it was just fine.  


A few of the teachers at the Yoga Loft will be heading to a yoga retreat in Amansala, Mexico on January 15 - 20, 2013 and they asked my to help spread the word about this very cool experience.  This 5 night, 6 day journey will bring attendees to paradise to revive and reshape the body and mind, plus get a jump start on the new year.  For more information, please contact Megan at meganridge@gmail.com or laurelattanasio@msn.com.  It sounds like an amazing opportunity!  

Well, I better be going now if I want to be in the water by 6am.  Hope you have a great Monday!


Tracy

Yoga and Family

Good morning!

I hope everyone is enjoying their weekend!  I have a few things planned for today, starting with church with the family.  This afternoon, I will be heading to a 2-hour yoga workshop with Lauretta at The Yoga Loft of Bethlehem.  From what I understand, during the first half hour we will learn about some of the muscles in the body and how yoga can help strengthen, relax and relieve tension within those muscles.  Following will be a 90-minute yoga class.  

I'm really looking forward to this class because yoga has been on the back burner for a while, and I think it will be a nice break from my recent cross-training routines.   I'm also looking forward to spending time with Lauretta since we haven't been able to run because of my Achilles tendonitis.  

Plus...I'm still waiting for those pictures from the commercial shoot with Cecily Tynan and as soon as I receive them, I will be sure to post about the experience.  

Make it a great Sunday!

Tracy

A Day Off (From Running).

Sometimes I just have to take a day off from my regularly scheduled running routine, even though I may not want to.  Normally I only run about five days a week mainly due to time and family obligations.  However the past day or two, my right hip has been really acting up, so I decided that yesterday was a yoga day. 

In the basement, we have a nice little corner dedicated precisely to exercise and fitness.  We bought the colorful floor you see pictured from our local Sam’s Club, a wholesale store that sells items in bulk.  The whole floor cost under $100, and it was well worth its weight in gold since we use it often.  An old TV, a DVD player, a stepper machine, and some weights make our little home workout room complete.

I decided that it was feeling like a Rodney Yee kind of day, so I pulled out his Total Body Power Yoga DVD.  This is an intermediate level workout full of great poses to stretch and lengthen the body.  Yee is a internationally known yoga guru who has a bunch of great DVDs available for all fitness levels. 

Here I am… my stepdaughter took a few photos of the session and she enjoyed her roll as photographer.

Triangle Pose

Warrior One

Warrior Two

 

Downward Facing Dog

Side Angle Pose

I also made sure to pay extra attention to stretching my hips since they are the reason behind this divergent workout. 

After yoga, I decided that it was time to pay a little attention to my arms and abs, so I lifted some  weights and did my normal abdominal routine which is a spin off from Tracy Anderson’s mat workout. 

Over the years and through my experiences, I have learned to listen to my body.  Don’t get me wrong, I have run through pain before…but in the end, it always pays off to be smart and lay low for a day or two to recover.  

One more thing...I worked on a new chili recipe for the Super Bowl and I will be sure to share the results this week!  Just a hint -- it involves dark chocolate. 

Hope you enjoy your Sunday!  Go Giants and Eli Manning!

Tracy