Back to That Grind

Books

Well here are most of my books for the semester! For all you college kids out there, doesn’t this look about right? Okay sorry, English majors,ย does this stack strike an accord?

Luckily, I am NOT in over my head like last semester. Trust me, I know this looks bad, but I don’t think any semester will top the one I just had, and I still managed to pull off straight A’s!!!! Don’t ask. It was a miracle. The Lord was with me day by day. I am a Dean’s List student and have always been an academic nerd, and I will give everything my 110%. No doubt about that.

But here I am again, back to the grind of school. Today was my second day back so I’ve been introduced to all my classes besides my lab (yeah. I’m an English major but I gotta have those two courses of science. yay.) But I am entering this one strong. No falling behind; I am going to make sure I am as ahead of my classes as I can be and get a bunch of these projects and papers out of the way NOW. Makes a huge difference come April for sure. Some keys to success I’m going to uphold:

Get those papers and group projects done sooner.

I am not going to have this option with all of my papers, so the ones that you can fulfill at literally any point in the semester…yeah I’ll take that now! Especially while I am waiting to hear back from a job that I may possibly be starting at the end of this month!

Plan accordingly.

Well that sounds awfully vague, doesn’t it? But it’s the truth. I can’t be planning date after date with Luke, or have a New Girl marathon when there a billion things to attend to. Label the whole week out, assignment to assignment, and plan each day. I usually don’t spend hours on media or Netflix, but it can get easy to succumb to after a long day of classes and running. But when I just plan little things to do, or one movie to watch AFTER the work gets done, it seems like the greatest reward of all time. I tell myself, get coffee after you’ve done three more pages or having read this much for Friday, etc. Little plans suddenly sound like gold after all the work I’ve put in!

Smile.

Oh geez, I don’t know about you, but every bubbly brunette can also twist that alliteration into a bitchy brunette. I am guilty! When things get overwhelming, stressful, and I have deadlines up to my chin, I tend to want to drown everyone out. Friends included, classmates definitely included, and people who just want to ask me about my day can get the death glare from time to time.ย Not okay. Smile and push through it. Research has proven that “faking it till you make it” really does work, and I plan on doing just that, but also to genuinely ask more of my classmates about their days and how their studies are going. I want more people to know that I am praying for them; I want people to not look at me and think “Yeah. She’s having a rough semester.” I want people to look at me and think “Wow. Even when we’re in the grind of the semester, she still always has such a positive attitude and a smile.” ๐Ÿ™‚

Pray, Pray, Pray

Pray when things are good; pray when they are bad. Do it when you want to, and when you need to. I have so much to be praying for and I can’t let my prayer time get lost in the craziness, or my devotionals. Neither are going to suffer this semester ๐Ÿ™‚

It’s 2015, going in still as a Junior and will be finishing out 2015 as a Senior in college. Phew. Just day by day. The Lord assures us that He will strengthen us day by day and we don’t need to worry about tomorrow and what’s looming ahead. When we do that, we become overwhelmed and can’t handle all that we are about to face. That’s why we take it day by day, with God. It is then that we can really do anything ๐Ÿ™‚

Goodnight everyone! Got a good run in the morning waiting, xoxo

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Runner Girl’s Fluffiest Post-Run Pancakes

Just got done with a hard run, core, and a little strength? You’re going to need some good-quality carbs and protein after that, and next to my banana bread pancakes, these things are crazy perfect!! Fluffy, taste amazing, and all that jazz.

Runner Girl's Pancakes

Runner Girl’s Fluffiest Post-Run Pancakes

  • 1/4 cup whole wheat flour
  • 1/2 cup soy vanilla protein isolate (one I use in all my pancake recipes)
  • 2 egg whites
  • 1 tsp. baking soda
  • 1 tsp. vanilla extract
  • Optional cacao powder (1/2-1 tsp.)
  • Water if needed
  • 1 tbsp. unsweetened applesauce
  • **Optional- 1 tsp. sugar or Stevia packet
  • **Optional- Vanilla Greek yogurt to top with and dip in!! So good. Use with all pancakes

There are only about 255 calories in this WHOLE stack you see above without the Greek yogurt. There will be a little more with sweetener. This is the perfect breakfast for me after a hard work-out. I usually add raspberries and blueberries which are both crazy good superfoods. This is one of the most balanced breakfast’s I make, adding the berries helps a lot with recovery and don’t forget your water!! Hydrate!

Enjoy your pancakes if you make some!! These are so simple but so good. And you can add any flavor you want. PB2, extra cacao, butterscotch, banana, strawberries, blueberries, blackberries, cinnamon apples.

Have a great day, I’m off to an interview! xoxo

Berries
Blackberries, raspberries, and blueberries are all superfoods for runners. They are incredible for recovery and just some of the greatest sources of antioxidants, natural glucose, and energy!

 

To A Great Day: Don’t Get Burned Out

5 miler

A completely, unashamed selfie taken after my first 5 miler today since the stress fracture!! I have been doing a ton of 3 milers and 4 milers (1’s and 2’s at the very start of course). And have been consistently running 5 days a week since the first week of December. So I haven’t been consistent for very long, but here I am! Very excited, and very happy.

With completing this feat, I have been thinking of the new year ahead. Last year, I entered 2014 still being injured and the injury lasted until mid March. The recent stress fracture was from September through mid November. Though when I wasn’t injured, I had an incredible straight 5 months of races and pure, good running!

My goal is to keep this year injury-free. With that, I am actually not concerned with the whole #15in2015 thing. If I do 15 races, great! If not, whatever! Did I stay injury-free and have a great, full year of running and races? If that answer is yes, I’ll have had one of the best years of my running career.

I’m going to keep this post short and sweet for you and compile a list of Do’s and Don’ts to keep in mind in your running, workouts, sports, etc. This list is for everyone, from beginners to the most elite athletes.

Runner Girl’s List of How to Avoid Injury/Burnout

  1. Do not overlook anything. Whether you’re an athlete in school, or an athlete post-school, you cannot overlook the smallest ticks. Especially if it seems irregular. If something seems out of the blue, or worse, you’ve experienced these symptoms previously which led to injury, then you HAVE to tend to it! Do not ignore strange pains/atypical symptoms.
  2. Tell your coach/trainer at first signs of pain. Do not wait for it to worsen because I assure you that it will. When you explain the situation immediately, then the healing process is A LOT faster. Catch it early, fix it fast, get back to running sooner.
  3. Do your exercises!!! The trainer is going to give you a lot of exercises to help; do not do only two things on the list and be done! Complete each exercise fully and completely. Basically, just listen to your trainer. Do your work. It’s good for you.
  4. Research. If you do not have a coach or trainer and do things on your own, then you have to be responsible for researching exercises. If you are a veteran athlete, chances are, you learned a lot from your school sport/track/cross country. Regardless, go to Runner’s World. That’s a great place to start, and just research the heck out of your early stages of injury.
  5. Don’t overtrain and do progress slowly.ย Research states to increase your mileage by steady 10% increments each week when building your weekly mileage. Don’t jump from 15 miles per week to 30 the next. The body isn’t ready to make that jump.
  6. Mix it up. Want to keep running but don’t want to ONLY run? Or do you just want to stay active and have no idea how to not get bored? Well there’s Insanity, P90X, yoga, pilates, swimming, cycling, outdoor adventure biking, hiking, HIIT, aerobics classes, dancing classes, basketball at local gyms (YMCA offers a very wide range of activities)….there’s so much out there. Keep testing out new things and bring friends!
  7. Do local races/themed races. Chances are, you’ve heard of glow runs, color runs, Tough Mudder. These can be a lot of fun to do and are exciting to anticipate!! Again, if you need friends, call them up! Do it as a group! I promise, it’ll be one of the most fun and rewarding things you’ll do. If you’re a solo runner like me, keep looking for local races and again, test your abilities. Step up and do 10Ks, half marathons, though don’t over-commit yourself.
  8. Since that last thought is important, Don’t over-commit yourself. Be practical with your schedule, and ask yourself “Will I be tired every day if I try to train for a marathon right now? Work has been crazy, the kids still need a lot of my time…maybe I can just do a 5k or two right now.” There are tons of other ways to stay active than setting aside hours to run and train for a marathon.
  9. Eat right!!!! Ahhh. Can’t stress this enough. You will hurt yourself or get burned out if you’re eating crap and trying to run. Please visit this site for superfoods that are amazing for runners! http://www.runnersworld.com/photos/41-superfoods-how-they-can-help-your-running ย  Try incorporating some into your everyday diet. Nutrition is a huge topic, so I’ll have to talk more in separate posts or this bullet point would get obnoxious.
  10. Good ole dynamic stretches. Alright, and lastly, before EACH run, do some dynamics!! Don’t just go out cold! Do some calf raises, butt kicks, high knees, lunges, walking quad stretch; there’s a ton of them. Look into it if you aren’t too familiar ๐Ÿ™‚

I hope this list helps you in your training! There’s a lot to running. That’s why there’s a million magazines and books and coaches dedicated to talking about it and helping everyone else ๐Ÿ™‚ And there’s me too, who will hopefully have a book and be a coach someday ๐Ÿ™‚

Thanks for reading, have a wonderful Saturday! xoxo

Runner Girl’s Clean Banana Bread Pancakes

Sometimes…runners have to get in the gym and pump iron. And work. And do work. And keep on keeping on. We grit our teeth and suck it up because we all just want to run. But every runner knows that he or she can’t just run and get by. Heck no. I have to do a certain strength routine every day and weight sessions twice a week. There’s so much to the mechanics of running, and that’s why I’ll put that up in a separate post ๐Ÿ˜‰

My workout today:

  • 30 minute elliptical session
  • 3×20 kettleball squats
  • 3×12 single leg deadlift
  • 3x 1 minute wall sits with stability ball between legs
  • 3×20 4 way straight-leg raises with 5 lb. ankle weights
  • 4x 1 minute planks
  • 3x 1 minute side planks each side
  • 3×20 mountain climbers with kettleball
  • 3×12 tricep kickbacks
  • 3×12 bicep curls
  • 3×15 stability ball hip extension
  • 3×20 stability ball tuck-ins (as ย I call them)
  • 3x failure Scorpion (feet on bench, in plank position, bring knee to chest, over to other arm, put leg back, repeat)

After a VERY good, hard workout this morning, I came home and couldn’t decide what kind of protein pancakes to make….then I remembered my famous banana bread and decided to make a banana bread pancake!!

Oh, and is it GOOD.

Sorry, but you guys have got to try this at home.

Clean Banana Bread Pancakesย image

  • 1/4 cup whole wheat flour
  • 2 tbsp. milk OR 2 tbsp. applesauce
  • Water as desired for consistency
  • 1 tsp. vanilla extract
  • 3/4 tsp. baking soda
  • 1 scoop vanilla soy protein isolate (or any vanilla whey protein powder)
  • Almost whole medium banana (leave a little to put slices on top!)
  • Vanilla Greek yogurt for filling

First, mash the banana with a fork (mine was not overly ripe, and it doesn’t have to be! Just has to be a ripe, yellow banana). Combine your dry ingredients first with the banana, then the water, milk or applesauce, vanilla extract. Once it all looks very well combined (will be some lumps from banana), then spray your pan and turn on stove to medium-high. Mine made around 4 small pancakes; make whatever size you would like.

As you stack the pancakes when you are all done, take a butter knife and spread a little bit of the Greek yogurt in between each one! Then on the top, add some sliced banana left over ๐Ÿ™‚

image

Have a great Thursday!

xoxo