Speed Workout, Low Carbs, and A Dog

I've started a carb cycling, intermittent fasting program and yesterday was a low carb day.

First, I put on some workout clothes and did the scheduled workout: 10 minutes speed work followed by 30 minutes low intensity. I chose to do mine on the elliptical, but part way through I was worried that I was doing it wrong. There are just too many options on those machines and sometimes it feels like I'm not working hard enough. Side note: I tested my new "indoor only" workout shoes that I bought for China. They were a hit even without socks!

We had to say goodbye to the girls, but only for 95 days! Then we will be back for our Cape Cod vacation.

Here's what I ate on my first low carb day:

Breakfast: 3 scrambled eggs, no milk and one cup of black coffee. 

That wasn't too bad.

Lunch: garden salad and Cajun chicken breast, raspberry vinaigrette, water

I've always been a Ranch dressing kind of girl, but the raspberry vinaigrette was tasty

Dinner: salad, balsamic vinaigrette, cauliflower, grilled salmon, and water 

I really wanted to, but I did not eat the extremely yummy looking mashed potatoes!

I'm using My Fitness Pal to track my foods and have my calorie goal set at 1370 since I want lose one pound per week. I was under my goal, but my macros were on target for low carb day.

Yesterday was visit the dog day and it was the best. Booney is still my little lover boy. I loved that we were able to hang out with him and go for a walk. Hard to believe that he has been in my life for 13 years!

What's your favourite low carb food?

My Birthday Boy and Favorite Protein Sources

Happy 13th birthday to my retired running buddy (I guess we are both retired now). In a perfect world this guy would be living with us in China, but we know he is being spoiled by our family in Massachusetts. 

Today I warmed up with flow again, but I had coffee first. I like how this challenge adds a new pose to the flow sequence each day.

#RunnersLoveYogaFlow
day 3 - triangle
My muscles were feeling stiff this morning, maybe from staying up later than usual last night but waking up at my normal time.

After flow, I went right into my strength. I had two arm workouts today.

21-day Arm Sculpting

day 15 - 14 reps again

I'm in the home stretch and hoping to finish strong. The reps are getting harder to do after about 12. 

30 Day Pilates Body

day 23 - arms

After using 4 pound weights, you'd think weightless moves would be easy, but not so much. Death by repetition! 

I'm always looking for new ideas to stay motivated and focused on my fitness goals, so I signed up for a free webinar being presented by Robin from The Balanced Life. I'll be sharing the tips I plan to use, but you should check it out yourself.

It was raining when I went to yoga, but thankfully today's class is in the studio right across the street from our apartment. I still need to get a comfy pair of rain boots. It's on my US shopping list.

Mindfulness Yoga

The class was held in a smaller room today, but the light and the view (see the kitty in the window?) were so nice. The session focused on simple poses that build strength but don't require a lot of movement and more stretching which felt really good for me today.

I don't always eat enough protein, especially when mrC is on a trip (like the one he's been on all week), so I try to find easy ways to add it to my daily diet. Today I made a quick smoothie for lunch and some quinoa and tuna for dinner.

Berry Protein Smoothie Recipe:

1/2 c. frozen raspberries

1/2 c. frozen blue berries

1/4 c. almond milk

1 scoop vanilla protein powder 

3 tbsp chia seeds

1/2 c. spinach

1/4 c. greek yogurt

Cheesy Quinoa and Tuna

Cook 1 cup quinoa, then add

2 tbsp. greek yogurt

2 cans tuna 

1/4-1/2 c. parmesan cheese

Do you have a running/workout buddy?

Ever taken a webinar?

What's your favorite source of protein?

5 Tips for Running with your Dog {Giveaway}

My dog loves to run. It makes him happy. His favorite race is the My Dogs are Barking 5K.

Exercising with your dog is a lot like training for your next big race. You need to have a plan, the right tools, and be prepared to practice.

Just like there are apps for runners to use to plan and track activity, Purina has created Purina Pro Plan P5 App, a user friendly app that allows you to track your dog's activity, work on training goals, and see achievements.

Through the Purina Pro Plan P5 App you can also access training videos on a wide variety of topics including obedience, agility, running, and strength training.

Fueling is just as important for your dog's exercise as it is to your race training. Purina has launched Purina Pro Plan PRiME and ReFUEL bars that can be used pre and post-exercise to manage your dog's energy stores.

Booney really enjoys earning his treat.

Here are some tips for running with your dog from Dr. Brian Zanghi, a research nutritionist and one of the canine physiologists behind the development of the Purina Pro Plan P5 App:

1. Consult Your Vet – Before you begin running with your dog, check with your vet to make sure they are in the proper physical condition and receive the proper nutrition for this type and level of activity.
2. Start small – Begin your activity program with short walks, jogs and training sessions at fifteen minute intervals.  It’s important your dog understands basic commands to make activity time more enjoyable (the heel command is crucial). Dog owners can also download the P5 app for free to set exercise and nutrition goals, as well as access step-by-step instruction, helpful video demonstrations and insight from top Pro Plan trainers.
3. Pick the right conditions – When possible, always choose to run on grass or a soft path, rather than pavement. This is not only easier on the pads of your dog’s feet, but it’s also less pressure on their joints and bones. If you have to run on pavement, make sure to check the pads on your dog’s feet both before AND after your run, for cuts or abrasions.
4. Ensure your dog receives proper nutrition for exercise – Unlike humans, a dog’s main energy source comes from fat – not carbs. A diet higher in fat and protein will increase an active dog’s metabolism and his endurance during exercise. The Purina Pro Plan Sport line delivers fine-tuned nutrition to promote strength and endurance for dogs of all activity levels. And for highly active dogs, the Purina Pro Plan PRiME and ReFUEL nutritional supplement bars can be fed before (PRiME) and after (ReFUEL) exercise to deliver concentrated targeted nutrients that help optimize performance.
5. Provide proper hydration – It is important to let your dog her have access to water at all times, especially during long walks or locations away from home.

Purina has generously offered to give two winners the chance to try the Purina Pro Plan PRiME and ReFUEL bars. Each winner will receive 4 PRiME and 4 ReFUEL bars. Enter for your chance to fuel your dog below.

a Rafflecopter giveaway

Disclaimer: I was sent samples of Purina Pro Plan PRiME and ReFUEL bars for the purpose of review.

Forced to Retire at 70

I introduced you to my Loyal Hound a couple of years ago when I started writing this blog. Booney has been running with me since he was a pup back in Ohio, but he made his race debut here in New Hampshire at the 2011 My Dogs Are Barking 5K.

For the last few years, Booney has been slowing down on our runs and struggling with anything more than 3 miles. As much as he loves the idea of going for a run, it just isn't the best thing for him anymore. So more times than he would like, he has to wait for us back at the house or next to the treadmill.

Booney turned 70 10 last week, so my husband and I thought it was time to officially announce Booney's retirement. He will still get to join us on short fun runs, but most of his exercise will come from walks, playing in the yard, and swimming!

How far does your running buddy go with you?

TrainingTruths: NYC Half Marathon Week 5

Last week I continued my training for the New York City Half Marathon (just 5 weeks away) and participated in another fun run with family and friends. It was a week of cold and sometimes snowy weather, but I managed to complete my training runs with a little creativity.

I received a lot of positive feedback about the Chilly Challenge. Thank you for letting me know that you had fun, were motivated, and pushed yourselves to run more than ever. 

#TrainingTruths: It's cold - run anyway!

For Tuesday's run, I asked Daisy if we could do 6.1 instead of our usual 6 miles. I owed 3 #milesofshame to the Runner's Wager Super Bowl Edition and I signed up for Kyle's Krusade Virtual 5K, a fundraiser benefitting the Talbert Family Foundation to help defray the medical costs for families with children fighting cancer. 

Thursday, feeling the need to change things up, we did our old hill route. This one starts out with a relatively flat 1+, but then starts climbing steadily (and sometimes steeply) for 2 miles. Once we make it to the top though, we are rewarded with a mostly downhill finish. When it feels like 16 degrees, I should wear more than my no-show socks. Cold ankles on this one. Maybe wearing compression socks like the one's mentioned in this Runner Click article would work.

On Friday I couldn't resist taking a little birthday pre-blizzard run with the dog. It was just to the local pond and my husband followed in the car taking some great pictures. Although we didn't see other runners, I could see shoe prints from someone who ran the out and back before us. 

Our normal Saturday long run was snowed out, so we had to reschedule. Since we were running the Snowflake Shuffle, a three mile fun run, on Sunday, we decided to meet early and do a few pre-race miles. At 12 degrees, my toes were cold until about halfway through a pre-race warmup. 

How did the weather affect your training last week?

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to assess ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:

1. Tag a Twitter post with the hashtag #TrainingTruths
2. Comment on the Running Escapades Facebook page 
3. Leave a link to your own blog post in the comments

I look forward to reading your #TrainingTruths!

My Dogs Are Barking 2012

On Sunday morning, my husband and I took our loyal hound to his second road race. The 3rd annual My Dogs Are Barking 5K was held at the Joppa Hill Educational Farm in Bedford, NH. This race benefits the Animal Rescue League and this year my friend and colleague, Gary, was the event coordinator. 

We ran this race for the first time last year and thought it was an enjoyable family friendly event that encouraged people to get out with their canines and exercise while advocating for the adoption and support of sheltered animals.

Me, Booney, Jen, and Emma

This race was fun because we got to run another official race with the dog. Booney used to run with us much more frequently than he does now, but his age and our distances have made it more difficult. At 9 years old he just doesn't have the same amount of stamina as he used to. 

It was also fun because we were able to meet up and run with friends and their dogs. It's interesting to take those lunch time conversations about running with your pets and make it a reality in one big group fun run!

The race had a new course this year so runners, canines, and walkers were treated to a steady downhill across the finish line. Runners without dogs lined up and started first, followed by runners with dogs, and then walkers. I liked this wave start because it allowed the runners who just wanted to run and not worry about leashes and four-legged friends to bolt right from the shout of "GO!"

Knowing that our loyal hound was not going to be gunning for first place, we decided he should aim for a PR. Last year he crossed the finish in 31:13, a very respectable time for a dog who runs inconsistently. Despite getting out fewer times this year for runs, we were hopeful he could shave a few seconds off his time with the downhill finish.

Booney trying to catch his friend Emma (with Jen)

After about a two minute delay from the start of the runners, we were off. The start was really a crowded mess of owners, dogs, and leashes. Some people let their dogs stray dangerously on loose leads which almost caused a few trips and others were being dragged into ditches by their excited canines. Fortunately it cleared out after about 2/10ths of a mile and we were able to find a steady pace as we made our way through the rolling hills. 

About halfway, we took advantage of the water stop for both two-legged and four-legged runners. The course led us through some nice neighborhoods - houses with three car garages (so nice) and picturesque views of the fall foliage. Then as promised, we rounded a corner to climb one last time before the downhill sprint to the finish. Booney finished with a PR of 31:04!

Do you have a favorite fun race?

If you are looking for a race to run, Amanda told me about a great one for a worthy cause.  The Michael LoVerme Memorial 5K run/walk is on Sunday, October 14th at Merrimack High School in Merrimack, NH. Michael was a Merrimack High School cross country and track runner and died unexpectedly this past August in a motorcycle accident. Amanda's husband, Michael's brother, and some other friends have started the Michael LoVerme Memorial Foundation and planned 5k run/walk as a way to honor him. They plan to make this an annual event. The proceeds will go towards offering a graduating Merrimack High School student a scholarship.

You can visit the website: www.ml-mf.org to find out more information.

TrainingTruths: Squeezing It All In

There is always one week in the month that seems busier than the rest. One where you find yourself rearranging the running schedule to make it all work around soccer games, meetings, and school events. That about sums up the week that I had.

#TrainingTruth: You can't be picky with the weather if you want to get in a run.

Soccer games come first, so my normal Tuesday run became a Wednesday run. By the time I got home from after school meetings, the relatively nice weather of the day had turned back to rain. Grabbed the dog and went out anyway.

#TrainingTruth: Short runs are better than no runs at all.

Open House at school and a rescheduled soccer game meant that I had to bump my normal Thursday afternoon run to Saturday morning. So, instead of running with BRF Daisy, my running partner was my husband. With two races on the weekend schedule, we kept it short.

#TrainingTruth: Sometimes a fun race fills in as one of your missed runs.

Normally I run twice during the week with a long run on Saturday. This week of crazy busy-ness prevented that, but a fun race on Sunday was a great substitute.

How do you deal with busy schedules 

and working out?

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to assess ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:

1. Tag a Twitter post with the hashtag #TrainingTruths
2. Comment on the Running Escapades Facebook page 
3. Leave a link to your own blog post in the comments

I look forward to reading your #TrainingTruths!

Fitness Friday: Double Race Weekend

Last weekend I enjoyed a much needed break from races, but read all about the Smuttynose Half Marathon from my running friends who ran it. Hopefully they will want to do it again next year because I've added it to my #FitnessBucketList!

So after getting a chance to catch my breath (and spend some quality time at home), this weekend I'm doubling up on races and running a 5K for dogs and a 10K for women.  

The 3rd Annual My Dogs Are Barking 5K benefits the Animal Rescue League of New Hampshire. Last year my loyal running partner, Booney, made his debut at this local race held in Bedford, NH. On Sunday, my husband and I will be pacing Booney to his first PR. My friend Gary is the event organizer and he has been working hard to organize an awesome day for runners, walkers, and canines. 

source

On Monday I'll be spending Columbus Day afternoon on the Boston Common for the Tufts Health Plan 10K for Women thanks to Reebok and FitFluential. This event opens with a stroll through the Health & Fitness Pavilion, followed by a pre-race warmup with Reebok Ambassador Tara Stiles before a noon race start. Most exciting, the spokesperson for the race is Joan Benoit Samuelson, a truly inspirational running legend. 

from the Tufts Facebook Page

Even though these two races couldn't be more different in size, location, and beneficiaries, they both encourage people to be active and have fun while supporting a good cause and healthy living.  

Have you ever run a race with your pet?

What's on your #FitnessBucketList?

Saskatchewan Screamer: Dislike

 
February 26 - Yesterday was my scheduled long run for the week. My running partner/personal trainer is unavailable (she's living it up at the Princess Half Marathon in Disney - more on that later), so I recruited hubs and the loyal hound to run with me.

Who could resist that?

We loaded up the car and headed toward Manchester to take advantage of the paved paths and nearby park. Hubs and the dog were going to run about 3 miles with me and then walk around while I finished up another 4 mile loop. We stopped for gas on the way and that is when I noticed how windy it was. I knew we had a wind advisory, but then hubs introduced me to the Saskatchewan Screamer...a fast moving low pressure system sweeping southeast out of Canada bringing winds with speeds over 45 mph. After checking TWC App on my phone, we decided to reschedule the run for Sunday when the winds would lessen.

That's his pouting pose!

So this morning we headed to church...

Outfit: H & M sweater, GAP pants, Express necklace.

...and then we realized we had double booked our run to coincide with basketball. Oops. So instead of the awesome downtown run I had mapped out for us, I hit the basement and climbed on the treadmill for 7 miles. 

Source

Watching Home Alone while running on the treadmill is not my ideal workout, but it is better than not working out at all. Although, I can honestly say that the look on "Kevin's" face is exactly how I was feeling earlier today. Despite my frustrations, I had a good run and continue to maintain my momentum for my next half marathon at the Cox Rhode Races in Providence, Rhode Island in May.

My Dogs Are Barking 5K

Booney's first official race. 31:13

October 16 - took Booney on a fun run in Bedford to benefit the Animal Rescue League of NH.  The 5k road race took place on Joppa Hill starting at an educational farm.

Hundreds of people, many with their canines, showed up to enjoy the clear brisk autumn weather.  As if on cue, dogs of all shapes and sizes commenced the race with a chorus of barks and howls.

Although Booney did not receive his own bib, he was an excellent running companion setting  a manageable pace as the course wound through the beautiful roads of Bedford.  Despite not coming in first place, we all enjoyed a wonderful run.

                                                      

                   

The "Loyal" Hound

My husband calls our dog, "the royal hound." He clearly believes that he is kingly: he expects a treat every time he returns from a potty break, he assumes we will drive him all around town, and he demands to be pet by shoving his nose under your arm - even when you are holding a cup of coffee! He doesn't care. Ah yes. He perches on his sovereign pillow watching, waiting.

Then with one shove of my foot into a running shoe, he becomes "LOYAL HOUND!" He doesn't understand yet that you still have another shoe to put on or some warm-up to do; he is ready. He will turn multiple circles, whine a little to get you to hurry up, and stare between you and the door. If you walk out of the room, he is on your heels trying to pass you as if he knows exactly where you are going. Ah yes. He is the perfect running partner.

Loyal hound is always excited to go for a run. He will never turn you down. I love that he always wants to go. If I am feeling a bit under-motivated, his energy can become contagious. A little pick-me-up to make sure I don't falter on my running schedule.

Booney, the loyal hound, waits patiently to resume running

Our run today was a four miler to a new place near the pond: Scobie Point. On the map it looked like a side road that led right down to the water. I was hopeful that it would provide some pretty views. On the back road, I let the loyal hound off the leash and he became my pacer. In the beginning of the run I had to call him to heal several times because his pace was too fast for me - especially on the hills. Ever faithful, he slowed down to rejoin me. Nearing the two mile mark, we still hadn't come upon Scobie Point. The loyal hound was unfazed. He looked at me as if to say he could run forever. Eventually we had to turn around without finding Scobie Point. The loyal hound, steadfast in his role of running partner, remained anchored at my side all the way home.