Knee Rehab Week 9: Running for Time

My return to running after knee surgery has come with a new perspective on my runs. Instead of running for distance, I am setting run duration goals. I used to get all caught up in the miles (which probably led to many of my injuries), but this year one of my goals is to "just run."

Running by time reminds me of the time I bought my first brand new car. It was a base model with no extras…not even a radio. Oh, and it was a standard which I had never really driven before. Without the radio, I was forced to listen to the engine of that car as I learned to drive it. Now, without the distraction of hitting a certain distance, I am learning to drive my runs. Running by time is allowing me to pay attention to my breathing and how I feel.

Tuesday - 2.55 miles
The plan: Run into town and back (thinking 25 minutes)

Instead of running the neighborhood loop, we decided to do a snow test of the sidewalks and the side streets. All of the sidewalks were a mess, but the streets were mostly pavement. If the snowbanks weren't crowding the roadways, we could've easily run against traffic and enjoyed the rare sunny, snow-free February day. By the time we got back to school, my quads were burning from running on the snowy sidewalks!

Thursday - 3.07
The plan: run 35 minutes

My chiropractor appointment was right after school and then it started snowing, so I had to make a date with the treadmill. About 20 minutes into this run, I started to feel blah. I hung in there for another 10 minutes before calling it quits. This was just a low energy run (aka I need a break from winter!).

Saturday - 4.65 miles
The plan: run 45 minutes

It was bitterly cold before the arrival of yet another snow storm. Even if the temperature wasn't a feels like -3, there's nowhere to run as the sides of the roads are lined with 3-4 feet high snow banks! After spending the last couple of days rolling my gluteus medius with a tennis ball as suggested by my chiropractor, my hip felt pretty darn good! So happy with this run and relieved that my knee is not showing any problems as I increase my running time.

Weekly Workouts

Monday: #tightercore + FAB AB day 9 + PT exercises

Tuesday: Run + #tightercore + FAB AB day 10

Wednesday: PT + #tightercore + FAB AB day 11

Thursday: Run + #tightercore + FAB AB day 12

Friday: PT exercises + #tightercore + FAB AB day 13

Saturday: Run + #tightercore + FAB AB day 14

Sunday:  #tightercore + FAB AB day 15 + PT exercises

#BringingYogaBack
This 12 day challenge is part of the prAna #TakeTheLeap 30 day yoga challenge. During the 12 days, prAna Ambassador, Michael Fukumura, shares a “Spring Awakening” sequence that offers daily poses. I love being exposed to new poses and seeing how my body responds. I'm learning that I have tight muscles in more places than I expected and that I'm not as strong as I thought I was.

Do you for time or for distance?

Congrats to Manitoba Harvest Hemp Hearts winner

Holly D!

Fitness Friday: The 4 Minute Mile

About a month ago, I found out about a great running movie called, 4 Minute Mile.

Ever hear of it?

It's an inspirational movie about a high school track star who struggles to stay focused when he has to deal with family problems. His resolve to achieve his dreams are within reach with the help of the right coach until a tragedy threatens to impede his goals.

I won't tell you how it ends. You'll have to watch it for yourself to find out if he can run a four minute mile.

This movie has a great message about barriers. Personal barriers. The things that hold us back from what we want to achieve. It got me thinking about the barriers in my own life. The fears. My fear of failure, judgement, the unknown, change. While I would like to think (and tell others) that I can get past my barriers, my fears, all on my own…it wouldn't be true. I have been able to chase my dreams and reach my goals because of the coaches in my life. 

On this Valentine's Day eve, I would like to say thanks to my favorite "coach", mrC. Without you, I would have never run a half marathon (let alone 12!), tried SUP, or started this blog. Thank you for all of your encouragement and for believing in me. 

Who is your COACH? 

This post is part of the Fitness Friday link up hosted by Jill

and Friday Favorites at Housewife Glamour.

Manitoba Harvest Hemp Hearts Review + Giveaway!!

If you're like me, you might not know exactly what hemp is.

Well, it's basically a super food! It's considered super because every part of the plant can be used for something. For athletes and vegetarians/vegans, it's a super food because of the grand amount of plant-based protein packed into each serving.

Manitoba Harvest focuses on hemp foods. Since I know very little about them and I'm always on the lookout for ways to add more protein to my diet, I was eager to try a sample of Hemp Hearts as part of the Sweat Pink campaign.

Hemp Hearts are often compared to flax and chia, but I learned that they are actually quite different. Hemp Hearts have more protein than the other two (10g per 30g serving), but no fiber since the shell has been removed. All three seeds are high in Omegas, but flax and chia have more Omega-3 (sometimes viewed as more valuable) whereas hemp has more Omega-6. Right now, chia and hemp are more expensive than flax.

Recommended to be easy to use, I decided to put mine to the test.

I sprinkled some into my smoothie.

I tossed some in my salad.

I scattered some in my cheesy quinoa and tuna.

Hemp Hearts have a slightly nutty flavor (like sunflower seeds), but it's not overpowering. To be honest, I couldn't really taste it at all. That's ok with me. I'd rather enjoy the benefits of a super food than have to force myself to eat it!

Hemp Hearts can be added to cereal, soup, or eaten right out of the bag. There are a ton of yummy looking recipes on the Manitoba website. This one of the Hemp Seed Encrusted Salmon is on my recipe-to-try list. And you can print $1.00 off coupons.

You're also invited to this sweet, protein-packed, live Hangout on Air! 

I hope you are interested in trying Hemp Hearts for yourself because Manitoba Harvest is letting me GIVEAWAY a bag of Hemp Hearts to one lucky reader (US or Canada)!


a Rafflecopter giveaway

Do you use a super food like Hemp Hearts?

This review is part of a Sweat Pink campaign.  I received product from Manitoba Harvest, but all opinions are my own.

New Tweak on Greek: Yoplait Greek 100 Whips!

This post is sponsored by Yoplait Greek 100 Whips! I earn a small compensation when you click on a link. All opinions are my own.

I like to keep things simple.

Running is simple.

After a good sweaty run, I like a simple treat.

Yoplait Greek 100 Whips! makes it easy to pick healthy snack choices after a good workout. It's perfect for dipping your favorite fresh fruits into the mousse-like texture and you can't beat 100 calories and 0% fat!

I also like to toss a Yoplait Greek 100 Whips! in my lunch bag and enjoy a nice treat before retreating back into the classroom after a 30 minute lunch break.

This new yogurt is light and fluffy, but packed with all the protein you'd expect from your Greek yogurt. There's is enough protein to help muscle recovery after a workout or satisfy your appetite until your next meal.

When I'm feeling more ambitious, I like to make gluten-free protein pancakes after a workout. Here's a fun twist on my recipe for a Valentine's Day treat you might make for your favorite person or your kiddos.

recipe makes 1 serving

Yoplait Greek 100 Whips! come in a variety of flavors to satisfy your favorite cravings. Take a look at the different flavors here. What's your favorite?

Planning to pick some up for yourself? Use this coupon for $1.00 off your purchase!

You can also use Yoplait Greek 100 Whips! to whip up some amazing treats. Find amazing recipes here.


Are you a Greek yogurt eater?
What's your favorite post-workout protein treat?

Knee Rehab Week 8: No More Intervals!

HELLO! from another very snowy day in New Hampshire.

While I love snow days, I'm actually having a love-hate relationship with the weather.

Three weeks in a row of winter storms. That makes it easy to do at home workouts, but harder to get in an easy, safe run outside. Despite the bad weather, I had a great week of running without intervals!

Tuesday - 2 miles
The plan: run 20 minutes

I was doubtful about running outside since the roads and sidewalks were still a mess, but then my PT called to see if I could come in earlier. Problem solved and I ran at home on the treadmill.

Thursday - 2 miles
The plan: run 25 minutes

The day started with an additional 5+ inches of snow falling mostly during the morning commute. My afternoon was wide open since I went to PT during my free period, but somehow I forgot that I wanted to run 25 minutes instead of 20.

Sunday - 4.4 miles
The plan: run a 5K

Too snowy for the MRTT Frozen Booty 5K run, so I hopped on the treadmill instead. I felt so good that I decided to run my new age! This was my longest post-op run.

Weekly Workouts:

Monday: PT exercises + #tightercore + FAB day 2 + hip hugger set + walk on treadmill

Tuesday: #tightercore + FAB AB day 3 + PT + run

Wednesday: #tightercore + FAB AB day 4

Thursday: PT + run + #tightercore + FAB AB day 5

Friday: #tightercore + FAB AB day 6 + PT exercises

Saturday: #tightercore + FAB AB day 7 + PT exercises + walk on treadmill

Sunday: #tightercore + FAB AB day 8 + treadmill run


My goal when I joined the #NoExcuses #TakeTheLeap challenge was to use yoga to help with my stretching routine. I'm trying to find poses that will help loosen my tight TFL. I'd love to hear your suggestions!

Here's a look at some of my poses from the week.

I post all of my daily yoga pictures on Instagram and get great feedback from experienced yogis (Thank you!), so I know moving forward that I need to make adjustments to my form.


Tell me something great about your week!
What are you working on?