WIAW: A birthday coffee

Hi there!

I’m linking up with Peas and Crayons for another round of WIAW.  This round up of meals is from last Wednesday.  I’m all about crockpot meals that are ready and waiting for me when I walk in the door after a long day at work.  Last Wednesday’s dinner was a new-to-me crockpot recipe which is being added to the keeper file.  It was delicious and the leftovers made perfect reheat and eat lunches.

WIAW

Breakfast

Breakfast sandwich

I’ve been making these breakfast sandwiches a lot more lately and loving it!  They are protein packed and keep me full and satisfied until lunch.

Starbucks

I made a quick stop at Starbucks on my way to work because I had a free birthday drink to cash in on.  Sugar Free Vanilla Caramel Macchiato with soy milk is my jam.

Lunch

Paleo Pad Thai

Lunch was leftover Paleo Pad Thai.  I now want to eat spaghetti squash everyday.  Just can’t get enough of it lately.

Snack

Think Thin bar

I grabbed a few bars while at the grocery store the other day to stash in my desk.  If I start to get hungry in the afternoon it’s nice to have a little something so that I don’t come home ravenous and then eat to much at dinner.  Yes, I’ve been guity of that a time or two.  This Salted caramel bar was like a candy bar but check out the 10g of protein and 5g of fiber.  That’s a perfect snack.

Dinner

Sausage and peppers

This crockpot recipe was beyond easy and it was a hit with both of us.  You can also serve it on a hotdog bun (which Steve did) or plain like I usually do.  You can find the recipe here.  I definitely recommend giving it a try!

What is your go-to drink at the coffee shop?

Signature

Share Button
This entry was posted in WIAW.

Workout Recap: How to do a fast finish

Hi there!

Last week’s workouts felt much better after taking the needed recovery days I needed.  If you didn’t catch last week’s workout recap, I was struggling due to not taking rest days.

Now that I was rested and ready to tackle my workouts with the emphasis on runs, it was back to thinking about what is the goal of the run.

Speed.  That has been the goal for awhile now but I’ve been serious about it late last December.  Before that most my runs just required a distance which including steady state running at a comfortable (for me) pace.  I kept wondering why my pace wasn’t increasing.  Steady state running doesn’t cut it.

There are many types of workouts that runners should incorporate, i.e tempo, fartleks, hills, the long run etc.  There is also another one I would add called the Fast Finish.

The fast finish is basically steady state running at comfortable pace and then picking up the pace to finish faster.  This isn’t completely new to me since my mantra for races is Smell the Barn.  Smelling the barn comes from the idea that animals, especially horses, can sense they are headed home thus smelling the barn and they pick up the speed to get there faster.  Usually for dinner.  I grew up loving horses, still do, and I absolutely loved riding with a good friend of mine.  Her family horse that I usually rode knew seemed to know the second we turned to head home.  He would double time it back home so last couple of miles I channel that feeling to pick it up.  It also makes me smile thinking of those fun days riding horses.

That’s my story and now back to the fast finish run.  It doesn’t have to be anything fancy.  Just use the last 1-2 miles to pick up the pace and finish fast.  I’ve actually been incorporating this into my long runs.  It works well since I’m teaching my body to pick it up with tired legs.  This is important for wanting to train for a strong race.  Here’s some more info too over at Competitor.

Speaking of races, next Saturday is the Run 4 Luv half marathon!  I’m excited to put my training into action and hopefully break my PR.  I PR’ed last year at this race which makes it even more of a challenge to myself.

Weekly Workout Recap

Monday

Ran 6 treadmill miles @ average pace 8:06

Tuesday

Ran 6 treadmill miles @ average pace 9:08

Wednesday

Ran 6 treadmill miles @ average pace 8:28

Thursday

Ran 6 treadmill miles @ average pace 8:37

Friday

Rest day

Saturday

Ran 10 miles @ 8:57 average pace

Sunday

Dog walk

 

Signature

Share Button

Weekend Recap: Running and cookies

Good Monday Morning!

Had a fun filled weekend here.

Friday Night:

Started with some “fried” fish and chips.  Check out my meal planning post for more info.

Fish and Chips

I received a coupon for a buy-one get one free blizzard from Dairy Queen in my email box last week.  We decided Friday night would be perfect to cash in for an after dinner treat.

DQ Blizzard

Saturday:

Woke up early on my own and started the morning right with coffee.  Then I did some blogging because if last week was indication, tax season can take a toll on me.  If I make time to tackle meal planning, workouts, house cleaning, bill paying then I can make time to be a better blogger.

Homemade Breakfast Sandwich

Then I got dressed for an outside run.  Yes. You read that right.  Outside!

Weather

My running group met at Whole Foods at 8:30am and I ran 10 miles with my friend, Janelle.

Coffee

After coffee and chatting with friends, I grabbed a coffee for Steve.  He was running a booth at Boise State University for the Engineering Science Fair and wanted to see him in action.  Unfortuntately I couldn’t find him even after 30 minutes of wondering around.   I did get to see all of the children having a blast learning about engineering which was the whole goal.

EngineeringScienceFest

Saturday evening we just hung out at home.

Sunday:

Sunday morning I was up early to work on my blog and once the sun was up I took the dogs for a much needed walk.

Noah

Selfie

We even tackled a couple of hill repeats up this hill.  The walk/run did the job and the dogs were nice and tired.

Hill

At 10:30am I attended a charity event for one of the guys in my running group.  One of the guys in my group is participating in the Firefighter Stairclimb Challenge for Leukemia and Lymphoma Society.  We had a sprint event to raise more funds for him.  I went and watched since sprinting can cause injury and I have a half marathon on Saturday to be ready for.  It was fun to watch and support a great event.

Track

Once I was home from the charity event, I made some cookies for Steve to help with his studying.  Then I headed out to meet my running group friends to watch the super bowl.  Go Broncos!

Cookies

What was the highlight of your weekend?

Signature

Share Button
This entry was posted in weekend.

Weekly Meal Planning: A new kitchen toy

Hey there!

Happy Super Bowl Sunday to you!

Are you meal prepping for the week or the big game?  Hopefully both to start the week out right.  I’m planning to hang out with friends from my running group to cheer on the broncos.

Meal Planning

Sunday: Prime rib and baked potato

Prime Rib

Monday: Salmon and kale salad

Salmon Dinner

Tuesday: Dinner out with a friend

Birthday dessert

I met a friend at Barbacoa, one of my favorite restaurants in town.  They have a delicious table side made-to-order guacamole.  We ordered the guacamole and Barbacoa nachos.  It was a lot of chips but we saved room for dessert.  Call it a late birthday dessert and ordered the Coffee and Doughnuts (pictured above) which were very tasty.

Wednesday: Crockpot Sausage and Peppers

Sausage and peppers

Thursday: Beef and broccoli from leftover prime rib

Prime rib stir fry

Friday: Fish (salmon) and chips (sweet potato fries)

Fish and Chips

Holy moly!  This dinner was beyond good!  Steve’s sister sent him an Electric Programmable Air Fryer and it is awesome.  The salmon was lighted dipped in egg wash, flour, egg wash then breadcrumbs.  Absolutely no oil and they came out crispy and firm just like from the restaurant without all the fat.

Saturday: Spinach & Mozzarella Ravioli

Spinach Mozzarela Ravioli

Have a great week!

 

Signature

Share Button

Some Friday Randomness

Morning, happy Friday!

This week flew by.  I’ve been coming home exhausted and just didn’t have the energy to think of a creative post.  Then I was reading Courtney’s blog over at Sweet Tooth Sweet Life and she did a post about screenshots.  It was a fun read and I wanted to share my screenshots today.

You gotta love Walt Disney’s optimism.  We all need to remember to take life less serious.

Laughter

I haven’t run Yasso 800s in awhile but they great workout and um yeah, pretty serious.

Yassos My friends will definitely understand.  If you don’t know me that well…I LOVE popcorn!

Popcorn

I also LOVE chocolate, seriously why the obstacles?

Trail mix

I still haven’t made these yet so basically I’m still on the search for the perfect paleo pancake

Paleo Pancakes

You may have seen my post about our small kitchen update and after tax season we will continue.  I took this screenshot because I really like this two-tone look in the cabinets.

Kitchen ideas

I sent this to Steve last week for his birthday

Birthday

And to finish up, I leave this with you because well…everyone is looking for deductions this time of year.

Accountant

Hopefully you got a little smile from some of my silly screenshots because life is just to short not too.

Have a great rest of the day!

Signature

Share Button

WIAW: Need more coffee

Hi there!

Halfway through the work week and I’m sharing another round of What I Ate Wednesday.

WIAW

This week’s WIAW is from Monday which was also my birthday.

Pre-workout

Running out of coffee

Coffee, enough said!

Breakfast

Steak and eggs

Steak and eggs made by Steve.  I didn’t end up eating the bagel because the steak and eggs filled me up so I left that for Steve.

Lunch

Boca burger and salad

Kale salad with a Boca Burger.  Simple and easy for an at work lunch.

Dinner

Salmon Dinner

Dill salmon with a baked potato

 

Have you ever tried Boca Burgers, yay or nay?

Signature

Share Button