10 reasons to love a 10k

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I’m linking up with the trio Erika, Patty and  April for Tuesdays on the run. This week they are discussing favorite race distances. I just completed my first double this weekend 5k/10k Clarendon Day run. It was so wacky yet so much fun. We first ran the 5k then had to walk back up a hill 1.4 miles to the start for the 10k. Ran the 10k then again walked back up the hill 1.4 to the start and after party. Who does that? I do!  Woo Hoo! While running this weekend I was thinking about why I love 10k’s.

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1. It’s so easy to talk your friends into a 10k

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2. It is pretty doable distance to train for in a short time

3. There is very little drama and pressure before and during a 10k

4, Recovery is pretty easy from a 10k run

5. You can usually sign up last minute (thus #3 above)

6. A 10k is long enough to give you a sense of accomplishment

7. A 10k is short enough that you are not down for the count the rest of the day

8. You don’t have to be fast to do a 10K. Lots of people walk/run and that’s ok.

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9. 10k’s are great training for longer races

10. Do a 10k and you can still justify dessert

What’s your favorite race distance?

Meatless Monday- “Squiche” w sundried tomatoes & spinach

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Time for another round of fabulous Meatless Monday posts with myself & Tina Muir Please check out all of the great recipes from your hostesses and the link ups below.

Today I am bringing you a twist on the regular quiche recipe by using Spaghetti Squash as the crust to up the nutritional value and decrease the fat and calories. This recipe is gluten free, vegetarian and can be vegan if you omit the cheese. Hope you enjoy! It takes some time to prepare but trust me, it’s worth it.

The crust after cooking for 45 min

The crust after cooking for 45 min

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5.0 from 1 reviews
"Squiche" w sundried tomatoes & spinach
 
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Spaghetti squash "quiche" w sundried tomatoes & spinach
Author:
Recipe type: Lunch or dinner
Serves: 3-4
Ingredients
  • 1 spaghetti squash
  • 2 oz Sun dried tomatoes (not in oil)
  • 4 oz fresh spinach
  • 3 eggs & 3 egg whites
  • 2 oz Goat cheese (optional)
  • 2 tbl Parmesean cheese grated
  • salt, pepper, garlic powder to taste
Instructions
  1. Pre heat oven to 400 degrees
  2. Slice squash in half vertically and scrape out seeds with a spoon
  3. Place flesh side down in a glass dish with 2 inches of water
  4. cover with plastic wrap and microwave 10-14 min depending on size squash
  5. Allow to cool & scrape out "spaghetti" and drain in colander to remove excess water
  6. Spread into a pie pan (sprayed with Pam)
  7. Sprinkle on parmesean cheese, salt, pepper & garlic and bake a 400 degrees for 45 minutes until crust starts to brown
  8. Meanwhile, prepare filling:
  9. finely chop or add to food processor: sun dried tomatoes and spinach-set aside
  10. whisk together eggs and egg whites with salt, pepper & garlic
  11. Add veggies to crust, then pour on egg mixture & sprinkle on goat cheese if desired
  12. Bake a 375 for 40 minutes until set

 What’s your favorite type of quiche? Do you like to eat left over’s for breakfast?

Lorna Jane Active Nation Day-do the #LJMove

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Celebrated on September 28, Active Nation Day is aimed at encouraging women to mark their commitment to Active Living by getting out and moving their bodies.
 
Active Nation Day is a movement created in 2012 by Lorna Jane to help women live an authentic and active life. With live and virtual events all over the world, sporty sisters can learn and take part in a specially choreographed fitness routine. What are you waiting for? Want to join in on the fun? Check out this fun, easy routine the #LJMove created just for this day:

It’s fun to do and kind of gets stuck in your head like a Taylor Swift song.

How can you get involved in Lorna Jane’s Active Nation Day?

-Download the free App to get healthy recipes & inspirational quotes and track your movement while you cycle, run or cross train to name a few.

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-Post a pic or video of yourself doing that famous Lorna move to instagram or twitter with #ActiveNationDay #LJMove and you could win $1000 to spend on fabulous Lorna Jane activewear.

-Find a Lorna Jane event near you or participate virtually through the app on Sept. 28th

(This post was sponsored by Lorna Jane Activewear in partnership with SweatPink)

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If you are going to get your move on this weekend anyway, why not join the #LornaJane movement? See you there (virtually)!

Fitness Games App-May the odds be ever in your favor

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The Fitness Games Logo

The Fitness Games is a new App designed to encourage your competitive side. “The Fitness Games takes exercise and turns it into a game. You can challenge anyone, anywhere, to any type of workout, proudly post fitness photos and videos, or simply challenge yourself with one of the many kick-ass workouts.”

“The Fitness Games takes exercise and turns it into a game. You can challenge anyone, anywhere, to any type of workout, proudly post fitness photos and videos, or simply challenge yourself with one of the many kick-ass workouts”. Fitness Games is a free download on I-Tunes store here

Fitness Games encourages users to reach out to friends and challenge them virtually to compete in any number of fitness activities. Challenges are available in “strength, cardio, Full body & Cross Training”.

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So I thought, what better way to test the app out than to challenge my friend, Sue, from This Mama Run for Cupcakes?  (Side note: Sue is a super fast runner whom I could never compete with in that arena so this could be fun.)

“May the odds be ever in your favor” Sue

Our first challenge:

“Body Weight Madness” x3

-40 squat jumps

-15 push ups

-24 walking lunges

15 v -ups

10 single leg v-ups

8 burpees

60 sec plank

Well I thought I was pretty fierce until I realized I only did the routine 1x instead of 3x. Oops! We may need a rematch.

I then challenged Sue back with custom designed Ab routine from their list of numerous exercises.

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As of print time she hasn’t completed her second challenge yet. Do you think that gives me the win??

What I like about Fitness Games:

-It’s fun! They encourage” gym selfies”IMG_3218

-It encourages you to challenge friends that you might not have the opportunity to exercise with in person

-It brings out your competitive side

-There are a wide variety of exercise routines to choose from

-Many of the routines do not require a gym to perform

-Users can custom design a routine

-All of the exercises are demonstrated in a picture or video

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What I would add:

-An option for yoga and stretching routines

Disclosure statement: This post was sponsored by The Fitness Games through their partnership with Fit Approach. I was not compensated monetarily, but was provided the Platinum Version of the application for review. As always, all opinions are my own.

#tfgapp #thefitnessgames #sweatpink @fitapproach @tfgapp 

Sound like fun?  Sign up and challenge me at: Deborah @ Confessions of A Mother Runner

Zucchini Broccoli Casserole-Meatless Monday

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Join the #MeatlessMonday link up each week here and with Tina Muir for a collection of the best veggie recipes we can find. My recipe, Zucchini Broccoli casserole, has been a favorite family holiday side dish for years and I hope you enjoy it as well. (Note you can easily make this Gluten Free by subbing out the Panko for a GF “bread crumb”.)

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4.0 from 1 reviews
Zucchini Broccoli Casserole-Meatless Monday
 
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Zucchini Broccoli side dish with a kick
Author:
Recipe type: Veggie side dish
Serves: 4-6
Ingredients
  • 1 small onion-diced
  • 2 lbs of Zucchini (about 4) quarterd
  • 2 Broccoli crowns- cut with stems discarded
  • 8 oz package of salsa or spicy Monterey Jack cheese-grated
  • 2 egg whites
  • 1 cup light sour cream
  • salt, pepper, garlic powder to taste
  • optional dash of siracha
  • ½ Cup Panko whole wheat bread crumbs
Instructions
  1. Steam zucchini and broccoli until soft-approx 5 min
  2. Pre heat oven to 375
  3. Meanwhile, saute onion for 5 m and remove from heat
  4. Remove seeds from zucchini with a spoon
  5. Place zucchini, broccoli and onion in a food processor and pulse until chopped but chunky
  6. Transfer to large bowl
  7. Add in egg whites, sour cream and cheese stir to combine
  8. Add desired spices and siracha
  9. Spray a casserole dish with non stick spray
  10. Pour in veggie mixture and top with Panko bread crumbs
  11. Bake for approx 45 min until set
  12. Enjoy!

 This makes a great Holiday side dish or healthy weekday side. Hope you give it a try.

Please add your healthy #Meatless Monday dish and visit all of the great recipes below.

Go Primal! Sport Mud Review & Giveaway

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I first discovered Primal Sport Mud in my Runner Box last month. I have to admit I was a little skeptical about the product and wondered if it could help me. I had been having some achiness from an inflamed tibial tendon in my shin area and was willing to try anything.

What is Primal Sport Mud? How does it work?

“Primal Sport Mud is a natural alternative for quick recovery. It contains no artificial ingredients, preservatives, scents or stimulants – just extracts from ancient plant matter. This primal organic matter is naturally powerful: it provides a stabilized source of electrolytes and antioxidants that neutralize free radicals. This helps the human body get back into fighting shape, naturally” (Primalsportmud.com)
“When heat is applied to Primal Sport Mud, its jet black color and molecular structure absorb and convert the heat into beneficial infrared energy – which stimulates micro circulation. Improved circulation removes toxins and speeds up recovery”
 
I decided to give it a “test run”. I applied the “mud” to my shin area and then soaked in a hot tub for 20 minutes. The mud gradually dissolved and didn’t leave any residue at all. The next morning, I did notice the area was feeling less sore. I still wasn’t convinced and needed to test it out a bit more.
Like any brilliant runner, I continued to up my mileage even though I was still having some shin pain. This time I went with the recommended treatment. I applied the Primal Mud to the area, covered with plastic wrap and then applied a heating pad for 20 minutes. It is a thin “mud” that is more the consistency of a cream or lotion. I again noticed a significant lessening of the soreness and tenderness in the area. I continued to use the treatment for a number of weeks. I can honestly say that I do believe I am getting relief of my soreness. This is a product that I will continue to use for myself as part of my recovery regimen. I think of it as a little spa treatment for my muscles.
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I needed some other guinea pigs to test it out on so I gave a few samples to my Moms Run This Town group to test out. Here’s what they had to say:
“I have been dealing with sore calves & Achilles tendons for about two weeks. I tried the Primal Mud treatment and felt much more relaxed, less stiff. The day I used  treatment with a heating pad and my residual pain was gone after that. Good stuff!”
 
“I tried Primal Mud on a sore calf, after a 6 mile run, and loved it. It felt like a mini spa treatment. Seemed to relax my muscle that had been strained from wearing heels and a previous knee surgery. I liked the feeling of warmth vs cold-more soothing.”
 
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(Disclaimer: I was given a free sample of Primal Sport Mud to review. All opinions expressed are my own.)
Interested in trying it out for yourself? I’ve got 2 gift packs to give away which include a 2 oz bottle of Primal Sport Mud, T shirt and string bag. Enter below:

a Rafflecopter giveaway

 

How do you treat your sore muscles? Ice? Heat? Any tips that work for you?

Ragnar Relay- 20 things I Learned & Loved

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1. I learned.. If you leave the keys to the rental van on the seat and close the door, it locks automatically with the keys inside. Why?? My Ragnar adventure began with roadside assistance literally 10 minutes after leaving Budget.

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2. I loved..decorating our vans together. We had so much fun adding our names and pictures and stuffing all of our gear in.

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3. I learned…One of the only hotels in Cumberland, MD has it’s own nifty alarm clock. A freight train goes right by the window every 45 minutes…all night long. Choo! Choo! Yup sleeping the night before a 2 day race is so over rated.

4. I loved…Arriving at the start line and feeling the excitement in the air and knowing I was about to start our team off on their adventure.

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5. I learned…Being runner 1 has it’s bonuses. I was the only one who got to run on a “rugged trail” around the beautiful lake dodging roots, rocks and branches. I was so worried that I was going to trip that I forgot to take pictures of the gorgeous view. Felt pretty bad ass after that leg.

6. I loved…how seamless the exchanges were and how well  marked the routes were. The trail run was slightly longer than advertised. Getting lost was one of my worries pre-race but I quickly learned there was nothing to worry about.

7. I learned…There are no “easy” legs in a Ragnar race.

8. I loved..How our team bonded together to support, encourage and help each other. I feel like I will be friends with these women forever.  It’s hard to articulate the bonds that form while being stuck in a van for 2 days.

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9. I learned…Ragnar is a great opportunity for runners of all different paces and abilities to run together as a team. It doesn’t matter how fast you run or how far you run. We all ran together as a team and we all played a part in the success of our team.

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10. I loved…Running at night for the first time ever with every piece of safety equipment you can think of. I had lots of fun with those knuckle lights. I also made up a really stupid song to the tune of “Safety Dance”. Being so tired makes you very silly indeed.

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11. I learned…if you’ve not had a middle of the night full fat milkshake since college, it’s probably not a good idea to chug one down because you are starving. I will spare you the pics of the 3:00 am porta potty visit. Let’s just say that didn’t go well. I would bring more regular food-one cannot survive on protein bars and gels.

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12. I loved…Cheering on my friends and watching them run into the exchanges with huge grins on their faces high fiving everyone in their path.

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13. I learned…Your really don’t need more than 40 minutes of sleep to complete a 2 day relay. 40 min of sleep, coffee & twizzlers will do wonders.

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14. I loved…How incredibly supportive the other teams were. Every time another van drove by they honked, rang their cow bell and cheered for runners. I felt like I was part of something much bigger than my own team. I never felt alone or scared out there.

15. I learned…Wearing compression socks before, during and after each run really helped keep my legs fresh.

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16. I loved…”Running” into the Ragnar mascot with his fun tattoos.

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17. I learned…Having a quick shower at the High School exchange can do wonders to wake you up.  Along with a good waterproof mascara & lipgloss and I felt like my old self again.

18. I loved…My impromptu yoga class with this guy. I jumped out of my van, rolled out my mat and joined him. He thought I was an absolute lunatic but that and a little foam rolling was key to my being able to keep moving.

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19. I learned…My body is capable of much more than I give myself credit for.

20. I loved….My body is capable of much more than I give myself credit for.

Ragnar-One of the most unforgettable experiences and I would do it again in a heartbeat.

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Learned or loved anything interesting during a race or run? Inquiring minds want to know…

Veggie Breakfast Casserole (good enough to fool a meat eater)

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Meatless Monday Button(1)

Tina Muir and I are linking up again today to bring you some more amazing Meatless Dishes. Please feel free to link up yours below & please visit the other great recipes and hostesses pages.

I’ve been focusing on upping my protein at breakfast and also trying not to spend too much time on dishes and cooking. Not always so easy right? Enter the Breakfast Casserole. So easy to make, cut into serving size pieces and then pop in the microwave to eat all week. I pair it with a slice of Ezekiel bread. This week I added in some Beyond Meat Beef Crumbles (Fiesty flavor) for some extra protein. I have no affiliation with them just a product I like! You can use any “veggie crumbles”

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5.0 from 2 reviews
Veggie Breakfast Casserole (good enough to fool a meat eater)
 
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A veggie breakfast casserole with a "meat"less pop
Author:
Recipe type: Breakfast
Ingredients
  • 1 red and 1 yellow pepper-seeded and diced
  • 1 package mushrooms diced
  • 1 6 oz bag of spinach or kale
  • 1 Cup of Beyond Meat crumbles (optional)
  • 5 eggs and 5 egg whites
  • 1 c of cheddar cheese or ½ c of goat cheese
  • splash of milk
  • salt & pepper to taste
Instructions
  1. Saute peppers, mushrooms and spinach until softened
  2. Add in frozen meat crumbles and cook and additional 5 min
  3. remove from heat
  4. spray a 9 x 13 dish with non stick spray
  5. Add veggies to dish
  6. Wisk eggs and egg whites with a splash of milk, salt & pepper
  7. pour over veggies
  8. top with cheese
  9. Bake at 350 degrees for approx 35 min or until firm
  10. Remove and cool for 5 min before cutting
  11. Store in individual serving sizes and enjoy

What’s your favorite breakfast? Like to mix it up?

 

200 must haves for a 200 mile Ragnar Relay-An Overpacker’s Guide

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HI my name is Deborah and I am an Over Packer. Ok training runs are complete, nails are done and nervousness has set in! Ragnar DC is finally here!

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Let the packing begin! Here is my list of my 200 must haves:

1 Race bible

1 Team Binder (Our Team Captain did such an amazing job organizing this with all the info we could possibly need)

all legs, runners, paces and times are labelled

all legs, runners, paces and times are labeled

1 sleeping bag

1 pillow

1 roll of TP

1 First aid kit (so complete that I could do minor surgery on someone if needed)

1 pack of tissues

1 trash bag

all of the van supplies then were added to :

1 backpack

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1 mini foam roller

1 yoga mat for post run stretching

Safety:

1 vest

1 head lamp

 

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2 shoe lights & 2 knuckle lights

1 flashlight

1 LED light

25 glow sticks

Nutrition/hydration (not bringing too much as we will stop often)

3 mini tubs of Peanut butter

4 protein bars

2 shot blocks

4 Emergen C packs

1 bagel

24 twizzlers

48 Hershey kisses (because we deserve them!)

1 case of water (for the whole van)

1 cooler

6 Gatorades

1 reusable water bottle

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1 mini shampoo, 1 mini conditioner, 1 hair brush, 1 deodorant, 1 pack of face wash towelettes, 1 pack of body wipes (Shower Pill)

1 sunscreen, 1 bug spray wipes & dry shampoo (there are lots of photographers out there!)

1 pair of flip flops (for showering)

2 towels

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Oh right we have to run too!

2 pairs of running shoes

1 pair of sunglasses

1 fuel belt with 2 bottles

1 running watch & 1 charger

2 charging sticks (to charge phones and watches)

1 phone

1 wallet

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Now to the important stuff:

3 running skirts

3 running tops

3 running bras

3  pairs of compression socks

1 rain jacket

1 sweatshirt

3 pairs panties

1 finisher Team Outfit & 1 pair of shorts

2 capris & 2 tees

2 pairs of socks

1 pair of pj’s for the night before

1 magazine

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I fit all of that into ziploc bags labelled with the times of my runs. IMG_3033

Our Team “Moms Do It All Night Long” Finisher outfit

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Believe it or not I fit it all into here:

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12 friends, 2 vans and a great sense of humor! #RagnarDC here we come!!

 

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Could I possibly have forgotten anything? Please let me know I leave tomorrow!

For some more great Ragnar packing tips please check out my team mate’s “minimalist” list at MCM Mama Runs and Running with Perseverance

 

A Mezze Trio of Veggie Dips

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Meatless Monday Button(1)

I’m linking up with with Tina Muir to bring you the best Meatless Monday recipes around. Please grab our badge and link up your recipe at the bottom. We’d love to try them!

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Today I’m bringing you a Trio of Mezze dips that are so versatile you will find yourself eating them all week on everything. Roasted Red Pepper, Baba Ghanoush & Spicy Chipotle Black Bean-Yum! What’s even better is that they are so easy and quick to whip up you are sure to impress.

5.0 from 2 reviews
Baba Ghanoush
 
Classic eggplant dip
Author:
Recipe type: dips
Ingredients
  • 3-4 baby eggplants
  • 4 Tbl lemon juice
  • ¼ C Tahini
  • 1 Tbl chopped garlic
  • ¼ C Olive Oil
  • kosher salt, pepper to taste
  • handful of flat leaf parsley
  • ½ Tbl cumin
Instructions
  1. Preheat oven to 375 degrees
  2. Slice eggplant in half vertically and coat eat side with Olive Oil and sprinkle of salt
  3. Roast skin side down for 35-45 min until the inside is soft, allow to cool
  4. Scoop out the inside of the eggplant and discard skin
  5. In a food processor add: eggplant, lemon juice, tahini, garlic, Olive Oil, parsley, cumin, salt & pepper
  6. Pulse until combined to desired consistency
  7. Chill before serving

I made these next 2 dips while the eggplant was cooking in under 15 min using the same food processor for all 3 dips. It’s so easy you won’t believe it.

5.0 from 2 reviews
Spicy Black Bean Chipotle dip
 
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This is a super easy and oh so tasty dip that can be used on anything all week long
Author:
Recipe type: dips
Ingredients
  • 1 15 oz can of black beans, drained and rinsed
  • 1 7 oz can of chipotle in Adobo sauce ( if you like spicy add the whole can w sauce for a more mild dip start with half of the can)
  • sprinkle of Olive Oil
  • pepper
Instructions
  1. Add all ingredients to food processor bowl and pulse until combined

This Roasted Red pepper dip tastes so rich and indulgent but it’s super healthy. I’ve used roasted red peppers from a jar to cut down cooking time. Look for peppers in water not oil.

5.0 from 2 reviews
Roasted Red Pepper Hummus
 
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Easy vegetarian, healthy dip that only tastes indulgent.
Author:
Recipe type: dips, vegetarian
Cuisine: vegetarian, dips
Ingredients
  • 1 15 oz can of garbanzo beans, drained and rinsed (to remove some salt)
  • handful of fresh basil
  • 1 Tbl chopped garlic
  • 3 Tbl lemon juice
  • 1 Tbl Olive Oil
  • 12 oz jar of Roasted Red Peppers in water
  • 4 Tbl Parmesean cheese
  • pepper to taste
Instructions
  1. Add all ingredients to a food processor bowl and pulse to combine. Add pepper or salt to taste.

These dips are so versatile I know you will find yourself using them all week. I put the Black bean and the Red Pepper dip into a tortilla with eggs. All the dips are great on top of a veggie burger or as an afternoon snack with veggies. Pita sandwich with veggies and any of the dips make a perfect lunch. For dinner, why not add some Red Pepper dip to a baked potato-yum!

What would you eat with these dips? Which looks best?

Grab our button, Add your link and please visit the other blogs for tasty recipes (and it’s good manners)