Updates on marathon training and life lately...

The last couple of weeks have not been the best for my training, unfortunately. However, I am on the up now as GUESS WHAT IS IN MY GARAGE......

A treadmill... Can you believe it? I had always been the person that really did not like running on a tready and didn't understand why people didn't just run on the road... Until I had a baby and realised that actually getting out on the road for a run wasn't always that easy.

I have mentioned in past posts that I have been going to Mum's place to do some runs on her tready and now she has so kindly lent it to me for the next two months. I will be able to use it for my training until my marathon. I am SOOO EXCITED! Is that a really lame thing to be excited about?

It is great for my speed runs as I don't have a track to use and I can run while Fletch is sleeping, or playing next to me. I'll still try and get out on the road and run when I can but it will be so great having it right there for when I can't. My Saturday long runs have been the best so far and I have been really loving them. Last weekend I ran 21kms and on Saturday I ran 25kms.

We stopped here during our run on Sat for some sightseeing and photo ops

My friend taking the photo said "look energetic"... Unfortunately I translated that to "look dorky" but I totally nailed the dorky look!

Slightly more normal

I have been doing my long runs with a friend who is also training for the Auckland marathon and I have really loved running with her. We run at a really easy pace where we can chat the whole way and it is really nice sharing it with someone. As this is her first marathon she has been upping her distances a little slower than me and yesterday she ran 23kms, her furthest run ever... Sooo awesome! You all know that feeling when you run your furthest distance ever and what an achievement that is. Celebration city! I was super proud of her as she hasn't had the smoothest training run so far with a few injuries and things, but she just keeps on going. Trooper!

Here are some other things that I have been up to lately, with some bullets, because everyone loves a good bullet point...

• This guy turned 6 months and is a real fun little character

I'm sure he gets cuter everyday :)

• This guy had his first Father's Day and thought it would be cool to celebrate the occasion by wearing matching Father and son outfits:

Two best looking boys around x

• This guy has started learning how to swim and totally loves the pool:

• 

  Me and my little swimming buddy

  • He also loves the swing:

    

    As do I

    
    
    
    

• I have been back teaching one day a week for the last few weeks and I am really enjoying it. It was really hard at first to leave Fletch but each week gets easier and he is such a cruiser so I don't have to worry about him at all. I have a friend who looks after him for the day and it's nice to know he is in good hands :)

• Sunday officially marked the first day of Spring which is super exciting. Although we have had one of the best winters I can remember in a very LONG time, I am still stoked to have some nice weather heading our way. I think this summer I just want to set up a tent at the beach and live in it for 3 months with my boys. So today we tried out our sun shelter on the front lawn... Fletch relaxed and I weeded the garden...

Worked a treat!

So far this week I have done a speed session on the tready and today I did a bootcamp session which included some hill sprints... Yeow! Tomorrow I have a 9.5km tempo run. I haven't been doing as many hill runs as I used to so on my long run this weekend I am going to do one of my old favourite hilly routes. It'll kill me but I need it!

How has your running been going? 

Do you like swings? 

Do you like running hills or do you avoid where at all possible? 

Weekly Recap...

One of my best weeks of training this week, finished with a great long run of 23kms.

I somehow got myself one week ahead in my marathon training plan so the workouts I did last week were supposed to be done this week coming... Oh well.

About 18kms into my long run

Here's a recap of last week's training:
Monday: 2 x 1200m, 4 x 800m repeats at approx 12.5k/hr pace.

Tuesday: Weight session

Wednesday: 11km tempo run - 1.5km easy, 8km at marathon pace and 1.5km easy

Thursday: This is my rest day as I have picked up one day a week of work so it will pretty much always be a training rest day now.

Friday: Spin class

Saturday: 23km run with 1km walk at the end for cool down followed by lots of stretching and lots of eating. I included some trails in my run which always makes it a bit more enjoyable. And they are some of the trails which will be included in this half marathon that I will be running next month.

Some trails in my long run

The only time I walked - this hill is crazy steep!

 Sunday: Rest day

I have two rest days a week as I find this is what I need. Sometimes I will do some light exercise on one of the days but no actual 'training' as such.

This week I am going to do last week's training since I had gotten ahead of myself. Rather relieved actually as it means there is one extra week of training in there now :) 11 weeks to go, not 10... Phew! Hopefully it will look much like last week did with a spin class in there and a weight and cardio session of some sort, plus my 3 key runs.

I am really enjoying my training now when I can manage to fit it all in, and getting into the longer distances. It's not always the easiest to get all my training sessions in now with a baby, but it's definitely so convenient my Mum having a treadmill. Never thought I would say that I am loving the treadmill sessions!

Are you training for anything at the moment? How is it going?

Anyone run this weekend? How far?

Don't forget my awesome active incentive/giveaway that you can find out more about and sign up for here.

Weekly Running Recap and how to run in the rain...

I started the week off a little under the weather. I never have day sleeps when my wee man is sleeping so you know that if I ever do, I really need it. Monday was one of those days. I was a little gutted to start the week like that but knew I needed to get back to feeling tip top before getting on to my week's running.

Tuesday, however was great. I felt much more refreshed and I managed to get in my 3x1600m repeats on the treadmill, doing 7kms all up. My repeats were done at an average of 7:40 pace.

Wednesday I had to take Fletch with me on my run so got in an 8km buggy run. Friday I did some cross training and Saturday was long run day... Ah the long run. Yesterday it was 20kms.

If you have followed my blog for a while, you will know I am not the biggest fan of running in the rain.

My run yesterday began in a very light drizzle, with no wind. About 7kms in it started to rain. Not too heavy, but heavier than the drizzle. I stopped at the 10km mark to part ways with my friend and then it started to get a bit heavier. By 15kms it was really pouring down and I was soaked! To the bone. By the end I was totally dripping... Awesome. I thought it would be fun to weigh my running gear and it came to 2.5kgs with all the water. It's like resistance training!

Post run - you can't actually tell how soaked I was though!

So how do you survive running in the rain?

1. Harden up - If you are going to do it then do it, don't moan and sulk about it and have a bad attitude. If you do that, your run will suck right from the start. 
2. Make sure you are dressed for the weather. Don't wear things that are going to make you weigh 10kgs heavier when they are wet, wear light fabrics that are not going to soak up every drip. If it's cold out and you want to wear a rain proof jacket that is a good idea (my first mistake is not even owning a good wet weather running jacket). 
3. Make sure that nothing you are wearing is going to chaff or rub you up the wrong way when wet - a big tick for tights over shorts in this situation. 
4. Wearing a hat is good to keep the rain out of your eyes and off your face and to stop your mascara running - if you are that way inclined (no judgements) :)
5. If you are not finishing the run at home, or it is a race, make sure you have towels and nice warm, dry clothes and shoes for the finish. You get cold FAST when you are in wet gear, no matter what the temp is.
6. Dry out your shoes properly so they don't get stinky and stay wet. Hot water cupboards are great for this. Remove the inserts (if you can) and you could even try stuffing them with newspaper to soak up extra water.
7. Be careful of any electrical equipment you have with you - iPods, phones, watches, etc. You don't want them to get water damaged or electrocute you (can that actually happen?). 
8. Be careful on your course, make sure you are cautious of slippery surfaces and watch your step - some fancy footing may be required.
9. Be proud! Even if it not the most enjoyable running environment, you are doing it and getting all the more tougher for it. This ecard sums up exactly how I feel about rain running:
   

   

   I'll leave you with this quote from a good friend of mine ;)

Touche!

 Do you enjoy running in the rain?

Any more tips you could add?

Did you run this weekend? Rain or dry?

P.S. Don't forget about the giveaway I have going on when you register for this race. Comment here or go to my facebook page to let me know you have registered and go in the draw. You can enter here. 

Some exciting news and GIVEAWAYS!!!

Hi all,
As I mentioned last week here on my facebook page, I have some exciting news about a partnership...

I have partnered up with Sport Northland to encourage more locals and NZers to get involved in running through their Run/Walk series and get out there and get active, which is the aim of my blog also.

Sport Northland hold 7 events throughout the year all over Northland with varying distances. They include beautiful courses with some stunning scenery, as well as events that are catered for prams, runners, walkers, and people in wheelchairs. They are really fun events and all have great prizes at the end.


So, what does this partnership involve and what are the giveaways???
Well, for every person that signs up for any distance at any event you will go in the draw to win either the cost of your ticket back, or an entry to the next Run/Walk event - your choice. There may also be some other wee prizes that get thrown in there too. All you have to do is either leave a comment here on my blog letting me know that you have registered, or go to my facebook page and leave a comment there.

In relation to these events and giveaways, I am considering holding Saturday morning group runs for all who are interested. I love group runs and they always help with training and motivation.

I have a tab here where you can find out more and I will post about each event as they come up.

The next event in their series is the Whangarei Half Marathon, which I have entered and you should too! There is also a 9km for people who are not ready to tackle the whole 21.1kms and I will have tickets for both distances to giveaway. The early bird entries close 1 September and all entries close Wednesday 18th September (my birthday in case you are interested) but if you register and let me know, you could WIN YOUR TICKET!!

Sorry to all my international readers but these giveaways are only for the Kiwis... Unless you plan on coming to NZ - in which case you are welcome!

So who is keen for any or all of these events? 

Anyone already registered? Let me know! 

Anyone ever done one of these events? 

Who is keen for a group run?

3 Reviews: Training, GU and tights...

I know this post is a tad bit late, but here it is anyway...

Last week my training plan required me to do a sprint session consisting of 1200m, 1000m, 800m, 600m and 400m, with 200m rest intervals. Sadly i did not complete this session. I did, however, get in a 7km run, an 11km tempo run, a spin class and an 18km LSD run. The spin class was a killer but I loved it.

After my 18km run

This week, week four or marathon training, will be a little interrupted with a 4 day trip away, but as long as I can get in my 3 run sessions I will be a happy camper.

I need to complete a speed session of 5 x 1k repeats, a 9k tempo run and a long run of 17km... Not too bad. So far I have done none of them but I will head out for my speed repeats this evening.

New things review...

Last week I tried two new things...
1. TIGHTS!! I have always been a shorts girl, never tights. I think I have never liked the look of my thunder thighs in tights, thus have worn looser fitting shorts. But it was time to get over that...

Being winter and all, I have begun to suffer from 'cold burn thigh syndrome'. Ok, so I totally made that up, but it's when it's so cold out your thighs go red and get that cold burn feeling on the outside. So I thought I would try tights.

I had some rebel sports vouchers and they had a HUGE sale so it only made sense. I got these NIKE ones:

Here they are in this pic and the pic above (although a little hard to see). They are great. Plain black with two pockets, aka saddle bags (can you see the slight bulge on my left leg - that's GU, I promise, or is it cellulite??). One with a zip and a waterproof layer of fabric which I put my phone in. The other a nice deep one for some gels or your teddy bear, or whatever fun things you take with you on a run.

I think I have been converted to tights - there was no cold burn thigh syndrome going on wearing those bad boys. I still love my shorts but the tights really are great for the cooler weather and those early morning runs.

2. GU chomps

Blueberry and pomegranate flavour... YUM!

I had never tried these before, I have always used drinks such as powerade or gels to fuel my long runs. I know I am only in the shorter distances of long runs at the moment but I wanted to try some different types of fuels early and see which one I want to use for my marathon in November.

What I loved about the GU chomps...

• They are delicious - like a lolly (candy) with electrolytes and vitamins
• They are easier to carry than gels or drinks
• They are not sticky and hard to consume like a gel

The downsides:

• The GU chomps don't contain caffeine (well some do but not the range they have at rebels, or the ones I tried).
• They are a lot more expensive than gels and drinks

You also still need to wash them down with water as they are very sweet and will dry out your mouth if you don't.
All in all though I loved them and will consider them for my fuel for the upcoming marathon.
View more products by GU here.

How was your week of training?

Are you a shorts or tights person? 

What fuel do you use for your long runs? Any recommendations?

Marathon training week 2 and what I am loving at the moment...

Have had a good week of training this week. It's officially the first week of my training as I was sick last week so only made one sesh... Eek!

I got in my speed sessions, my tempo run, a weight session and a cross training session of spin class, and today's long run of 15kms. I felt great the whole 15kms but it was possibly from all of the sugar coursing through my body from eating all this chocolatey goodness last night, thanks to some awesome friends for bringing it over...

Yes, it's new and YES, you need it!

My goal was to run at marathon pace (MP) + 28 seconds per km - so 28 seconds/km slower than I want to run my marathon at. So this should have been 6.08 minute kms... And I did 6.07! BOOM!

Part of the run was on trails, which made it a bit more interesting too.

Who doesn't love a running selfie? Ok, don't answer that!

My calves were toight like a toiger but I didn't let that deter me. I will possibly pay for it for the next 3 days, but it seemed like a good idea at the time.

What I have been loving lately...

Green smoothies!

• I have been loving my smoothies... Well, I never really stopped but I have changed them up a little. I have gone green. I have never really been the biggest spinach fan but know just how good it is for me, so I have been adding it to my smoothies. It's great. You can't even taste it and, so long as you don't mind the colour, you can still have your delicious smoothie with more benefits. It's an awesome post run/workout drink, protein packed for good recovery. Today's one contained:

- natural yog
- milk
- banana
- LSA (ground linseed, sunflower and almond mix)
- a handful of frozen spinach cubes
- a spoonful of honey for a sweet kick

• The Map My Run App for android. It is sooo awesome. My phone broke a few weeks back and I had to take it to get fixed, so all my apps and things got wiped. So when I downloaded the latest version it was all fancy like, and it is so cool. As you all know from my many posts in the past, I do not have a GPS watch (the offer still stands if any of you want to buy me one), so this app is the next best thing. It seems to be pretty accurate and it tracks your running, your time, pace and splits, as well as talking to you about how fast you are running, etc. It is great. I think I got a few weird looks as I was running past people when my bum pocket started telling me how fast I was running, but it is still great.
  The only downside is that it chews the phone battery, so any runs longer than 2 hours and my phone probably will die. Unless you have a phone with a good battery I suppose.

• Long runs. I am really enjoying the longer runs again and am suprised at how I am managing to get back into them without dying or breaking! Bonus!
• I am also LOVING our super sunny and warm winter weather. You wouldn't even believe it was the middle of winter at the moment. It's probably the equivalent to UK's summer (except for now during their heat wave). That was possibly a slight exaggeration, but it is awesome weather, and it's really motivating for getting out running. 
• Last, but not least, I am loving that my father in law is here to look after our wee boy tonight so the husband and I can go on a dinner date... YUSSS! 

 What things are you loving at the moment?

How far was your run this weekend or what was your workout?

Anyone go or going on a date this weekend?

Comment if you think it's time I had another giveaway :)

Speed work in marathon training

Last week I only ended up doing one of my training sessions as I was sick. I decided that I wanted to start my training when I was feeling well, otherwise I would find it hard and that would discourage me to continue. That's my excuse anyway, and I'm sticking with it. I just did my tempo run and then I did some weights, some walks and played hockey on Sat when I was feeling better. We won... You can congratulate me later.

This week I am feeling much better, however, so started the week of training with some speed work yesterday...
- 4 x 800m with 200m rest intervals.
I did these at a 12km/hr pace, which is standard pace for some, but fast for me, the snail. And guess what... It absolutely killed me!

I did this session on my Mum's treadmill so I could keep track of my pace and distance, etc. I did it at a 1% incline to imitate road running, and I had my wee buddy parked up next to me in the sun. Loving our winter sun at the moment, and the fact that I can open Mum's garage to let the sun in while I run. Perfect!

Happy boy playing with his fave toy - the rings.

After my run I was shattered and I think all the watching me running tired Fletch out too - he crashed in the car on the way home. Such a hard job watching Mum run!

So, why are short speed sessions important for marathon training I hear you ask?? Well, here are some facts:

• Speed sessions help to increase your VO2 Max
• They improve lactate-threshold running pace
• Improve leg speed
• Make you look like an awesome runner when you are sprinting down the road or on the 'mill!

Tomorrow I have a tempo run - 11kms total.
- 1.5km easy
- 8km at marathon pace (I am aiming for about 5.40 mins/km pace)
- 1.5km easy

Then my long run, which I will do Saturday, is 15km.

Do you do speed training in your marathon training? 

Do you prefer road or treadmill?

What is your favourite run in your training - speed, tempo or long?

Anyone want to join me on my long run on Sat? Would LOVE a buddy!

Marathon training starts and what I have been up to...

It is the week!! 16 weeks until my marathon so my marathon training officially starts this week and I am sick!! I would like to thank my husband for passing on his laryngitis and head cold... Here's hoping the wee one doesn't get it!

I have had a bit of a blog hiatus for two weeks, busy with life and things in general I suppose. But here's a wee bit of what I got up to in that time...

- I ran my first race post baby - 12km, 1:09:48

My friend and I at around the 8km mark trying to be cool not die.

Phew! Finished!

 - I revisited the 80s...

A dress up party with 80s theme - how unflattering are those tights right!?!

 - My 4 month old son learned how to read...

Hello baby genius!

Back to the marathon... I have been a bit hot and cold about all this marathon business recently - wondering if I am biting off more than I can chew... However, I kind of just figure that I can start with the training plan and just take each week at a time. Plus I already have my race entry so if that's not motivation enough I don't know what it!

I read this awesome blog post this morning about running long distance and how to ease back into it. It has some great tips and advice, I definitely recommend it. It was great for me to read as I haven't run more than 12km in about a year, so I will definitely be finding it a challenge to build up mileage again. 

I haven't run today, instead I did a weights workout with some short and sweet cardio bursts to try and sweat out my cold. Not sure if it has worked or not, all I want to do now is go and have a nap!

Tomorrow I will be doing 3 x 1600m repeats on Mum's treadmill - so thankful she bought a tready! I'm thinking with it being winter and having a baby and all that the treadmill is going to be best for my track workouts. I have never really been a treadmill fan but I am totally on team tready now! The convenience with a baby is just great. I can run while he sleeps or I can watch him play while I run. Brilliant!

Thursday is a 9km tempo run and the long run is 15km. I will usually do my long run on a Saturday but I am playing hockey this Sat so will probably do it Sunday.

Are you training for anything at the moment? 

Do you like track and hill workouts?

What are the best two things you have done in the last two weeks?

Some protein balls and half marathon tips...

When you are training you need all the protein you can get. When you aren't training you still need plenty of protein, but especially if you are one to workout or do high intensity sports or exercise. So today I made these yummalicious quinoa protein balls...

They are high in protein and are a yummy, high energy snack. Especially good for when you get the 3 o clock sugar cravings like I do.

Here is the recipe for you:

Ingredients

• 1/3 cup quinoa, rinsed
• 2/3 cup water
• 16 whole pitted dates
• ½ cup raw almonds
• 1/3 cup crunchy natural peanut butter
• ¼ cup dark chocolate chips (can omit if you want to cut calories or add raisons)

Directions

1. Place quinoa and water into a saucepan. Bring to the boil and simmer for 15 minutes until all of the water has been absorbed. Take off the heat and leave to sit for at least two hours in the fridge – you can also leave it overnight.
2. Pulse the dates in a food processor until finely chopped. Add the almonds and pulse again and then add the quinoa mixture and peanut butter and pulse until the ingredients are finely chopped into each other and thoroughly combined.
3. Fold in the dark chocolate chips. Roll the mixture into 12 balls and chill until firm.

Recipe makes 12 balls. Calories per serving (ball): 135, fat per serving (ball): 6.5g, protein per ball 6.9g
- See more at: http://www.losebabyweight.com.au/nutty-quinoa-protein-ball-recipe/#sthash.tAJIoXk4.dpuf

Ingredients: 

1/3 cup quinoa
2/3 cup water
16 whole pitted dates
1/2 cup raw almonds (I used toasted)
1/3 cup crunchy peanut butter (with no added sugar)
1/4 cup chocolate chips (or you could substitute with another type of dried fruit like craisins, raisins, apricots etc.)

Method:

1. Put quinoa and water in a pot and bring to the boil. Gently simmer for around 15 mins until all water is absorbed. Set aside in fridge to cool for at least two hours (can leave overnight). 
2. pulse dates in a food processor until finely chopped. Add almonds and pulse some more. Add quinoa and Peanut Butter and pulse again to until thoroughly mixed. 
3. Stir through the chocolate chips. Roll into 12 balls and chill until firm.

Viola! A delicious, quick and easy high protein snack. Each ball has 6.9g protein. YUM! 

1. Place quinoa and water into a saucepan. Bring to the boil and simmer for 15 minutes until all of the water has been absorbed. Take off the heat and leave to sit for at least two hours in the fridge – you can also leave it overnight.
2. Pulse the dates in a food processor until finely chopped. Add the almonds and pulse again and then add the quinoa mixture and peanut butter and pulse until the ingredients are finely chopped into each other and thoroughly combined.
3. Fold in the dark chocolate chips. Roll the mixture into 12 balls and chill until firm.

Recipe makes 12 balls. Calories per serving (ball): 135, fat per serving (ball): 6.5g, protein per ball 6.9
- See more at: http://www.losebabyweight.com.au/nutty-quinoa-protein-ball-recipe/#sthash.tAJIoXk4.dpuf

Today I was reading this article here about training for a half marathon. There were a few really great tips in it that I thought I would share with you...

The First-Timer
Tip: Go slow
You want to do nearly all your runs at a comfortable, conversational pace, and finish each run feeling like you have the energy – and the desire – to run another kilometre. The biggest mistake first-timers make is running too many kilometres, too fast, too soon, and that is a recipe for injury and burnout. “If at the end of your run, you’re gasping for air, in pain, then you’re going too fast,” says Janet Hamilton, coach and exercise physiologist (runningstrong.com). “I see too many people get too carried away in the beginning,” says Yasso. “Then they get hurt and end up watching the race instead of running it.”

The Returning Runner
Tip: Adjust your expectations
If you are returning from an injury, a long layoff, or a life- (and body-) changing event like having a baby, you are a different runner now. How long it will take to regain fitness depends on a number of factors, including how long you’ve been sidelined and what kind of exercise you’ve been able to do while you haven’t been running. If you attempt to log the kilometres or hit the paces you did before your break from running, you could end up hurt, burned out and disappointed. “You’ve got to start where you are now,” says Yasso. “You will get back to where you were. It just takes time.”

The Time-Seeker
Tip: Know your pace
Runners aiming to break one of these popular time goals should have completed at least one half-marathon and have already developed a good base of mileage and endurance. Now you need to develop a laser-sharp sense of race pace, says Hamilton. Start by running 800 metres at goal race pace, checking your pace as you go. Once you can nail that half-marathon pace within a few seconds without looking at your watch, move on to kilometre repeats at goal race pace. Start with 4 x 1 kilometre at half-marathon pace, jogging for 800 to recover between each repeat. Then build up to running two, three, and four kilometres at half-marathon pace, sandwiched by two kilometres of easy running to warm up, and two kilometres of easy running to cool down.

I am the returning runner, returning to running after having a baby, and have definitely realised that things are not the same as they were before having a baby. I am loving getting back into the running but definitely need to listen to my body a lot more and take it a little easier.

I have applied this tip to my marathon training which officially starts in 2 weeks and 4 days... EEK! I really wanted my third marathon (this one) to be a sub 4, however I don't think that I should have that goal since it's my first run back after having had a baby. My goal for this race will just be to run it and run it well, then I can look at the sub 4 for my next marathon I think.

Do you have a favourite high protein snack?

Which of these three runners are you (no matter what distance you may be training for)?

1.  

1. Place quinoa and water into a saucepan. Bring to the boil and simmer for 15 minutes until all of the water has been absorbed. Take off the heat and leave to sit for at least two hours in the fridge – you can also leave it overnight.
2. Pulse the dates in a food processor until finely chopped. Add the almonds and pulse again and then add the quinoa mixture and peanut butter and pulse until the ingredients are finely chopped into each other and thoroughly combined.
3. Fold in the dark chocolate chips. Roll the mixture into 12 balls and chill until firm.

Recipe makes 12 balls. Calories per serving (ball): 135, fat per serving (ball): 6.5g, protein per ball 6.9
- See more at: http://www.losebabyweight.com.au/nutty-quinoa-protein-ball-recipe/#sthash.tAJIoXk4.dpuf

29th
Aug

Nutty Quinoa Protein Ball Recipe

• 
  
• 155

Making your own protein snacks is a great way to save money as well as know exactly what is going into your protein and healthy eating snack.
Last week we brought you chickpea and chocolate chip protein cookies and this week we have gone for a nutty quinoa protein ball – we hope you enjoy!
We have also used dates in this protein snack recipe as they are super sweet, and are a brilliant way to make foods sweet without adding sugar, plus the quinoa is packed with protein.

Ingredients

• 1/3 cup quinoa, rinsed
• 2/3 cup water
• 16 whole pitted dates
• ½ cup raw almonds
• 1/3 cup crunchy natural peanut butter
• ¼ cup dark chocolate chips (can omit if you want to cut calories or add raisons)

Directions

1. Place quinoa and water into a saucepan. Bring to the boil and simmer for 15 minutes until all of the water has been absorbed. Take off the heat and leave to sit for at least two hours in the fridge – you can also leave it overnight.
2. Pulse the dates in a food processor until finely chopped. Add the almonds and pulse again and then add the quinoa mixture and peanut butter and pulse until the ingredients are finely chopped into each other and thoroughly combined.
3. Fold in the dark chocolate chips. Roll the mixture into 12 balls and chill until firm.

Recipe makes 12 balls. Calories per serving (ball): 135, fat per serving (ball): 6.5g, protein per ball 6.9g

- See more at: http://www.losebabyweight.com.au/nutty-quinoa-protein-ball-recipe/#sthash.tAJIoXk4.dpuf

29th
Aug

Nutty Quinoa Protein Ball Recipe

• 
  
• 155

Making your own protein snacks is a great way to save money as well as know exactly what is going into your protein and healthy eating snack.
Last week we brought you chickpea and chocolate chip protein cookies and this week we have gone for a nutty quinoa protein ball – we hope you enjoy!
We have also used dates in this protein snack recipe as they are super sweet, and are a brilliant way to make foods sweet without adding sugar, plus the quinoa is packed with protein.

Ingredients

• 1/3 cup quinoa, rinsed
• 2/3 cup water
• 16 whole pitted dates
• ½ cup raw almonds
• 1/3 cup crunchy natural peanut butter
• ¼ cup dark chocolate chips (can omit if you want to cut calories or add raisons)

Directions

1. Place quinoa and water into a saucepan. Bring to the boil and simmer for 15 minutes until all of the water has been absorbed. Take off the heat and leave to sit for at least two hours in the fridge – you can also leave it overnight.
2. Pulse the dates in a food processor until finely chopped. Add the almonds and pulse again and then add the quinoa mixture and peanut butter and pulse until the ingredients are finely chopped into each other and thoroughly combined.
3. Fold in the dark chocolate chips. Roll the mixture into 12 balls and chill until firm.

Recipe makes 12 balls. Calories per serving (ball): 135, fat per serving (ball): 6.5g, protein per ball 6.9g

- See more at: http://www.losebabyweight.com.au/nutty-quinoa-protein-ball-recipe/#sthash.tAJIoXk4.dpuf

Ingredients

• 1/3 cup quinoa, rinsed
• 2/3 cup water
• 16 whole pitted dates
• ½ cup raw almonds
• 1/3 cup crunchy natural peanut butter
• ¼ cup dark chocolate chips (can omit if you want to cut calories or add raisons)

Directions

1. Place quinoa and water into a saucepan. Bring to the boil and simmer for 15 minutes until all of the water has been absorbed. Take off the heat and leave to sit for at least two hours in the fridge – you can also leave it overnight.
2. Pulse the dates in a food processor until finely chopped. Add the almonds and pulse again and then add the quinoa mixture and peanut butter and pulse until the ingredients are finely chopped into each other and thoroughly combined.
3. Fold in the dark chocolate chips. Roll the mixture into 12 balls and chill until firm.

Recipe makes 12 balls. Calories per serving (ball): 135, fat per serving (ball): 6.5g, protein per ball 6.9g
- See more at: http://www.losebabyweight.com.au/nutty-quinoa-protein-ball-recipe/#sthash.tAJIoXk4.dpuf

Weekend Recap...

Next weekend I am doing my first race since having Fletcher (16 weeks ago). It is a 12km race - and just to clarify to you all, a race doesn't actually mean that I am racing as in trying to win, it just means I am entering an organised run as opposed to just going for a casual run by myself... If that makes sense?

So anyway, I thought I had better make sure I would actually be able to do the run without dying or losing body parts, or something crazy like that, so yesterday ran 10.5km. It was a great run, I felt the best I have felt whilst running since before I was pregnant. It just goes to show that it does get easier, you just have to keep going. I thought it never would at one stage so I am glad that it is getting easier.
I went with a buddy who lives 300m down the road from us. We started from home and then we ended at the local Saturday morning growers markets... Brilliant planning!

There I got myself some lovely goodies...

This bad boy was huge - the photo doesn't do it justice at all!

After the markets we went to one of my fave local cafes, which does the best coffee in town, and had coffee and bagels for breakfast. Delish!

Bagels with cream cheese and lemon curd - probably not the best post run breaky but one of my fave breakfast treats.

This was followed by some play time at home with my two fave boys, a spot of shopping in town for some bday pressies for friends, and then an afternoon of this:

Not-so nutritional snack of almond chocolate with a cuppa whilst catching up on some of my fave blogs while baby sleeps.

Perfect way to spend a Saturday, especially one where the weather turned to rubbish in the afternoon.

Sunday has consisted of a great morning at church with some awesome friends, followed by lunch at my parents place. I am now relaxing with the computer doing some blogging while Tim helps my Dad with some handy man work and I listen to my baby talking to himself in his cot while he should be sleeping. Perfect way to spend a lazy Sunday when it is terrible weather outside.

I have been keeping up with the 30 Day Abs Challenge, however I did not do the yoga for yesterday.
Today's workout is here, a nice quick but painful one...

Day 16: Crazy-Tough Move: The Twisting Windmill
We bet you haven't tried this oblique-targeting exercise before. To do this move, lie on your back with your arms out to the sides and raise your legs straight in the air. Lower your legs to the left side of your body, bring them back to center, then lower them to the right. That's one rep. Try to do 12 reps of the twisting windmill!

Tomorrow is another plank challenge - how long can you hold for now?

My 16 week marathon training program starts in 3 weeks, I will talk a little more about that closer to the time, for now I am just enjoying my casual running.

I am so looking forward to my run next weekend and am now feeling really positive about it - like I'll actually be able to do it! I just hope the weather is better than it is this weekend!

What has been the best part of your weekend?

Anyone get in a good run this weekend?

What is your favourite breakfast treat?

Mine is definitely bagels, or some french toast or hot cakes with fruit and bacon and maple syrup... YUM! I am a sweet breakfast person.

A confession and How to Train your Brain and for a big event...

I have a confession before I get into my post for today... I ran... 6kms.... And I also walked... 2kms. I said I wouldn't because of a niggle in my hip/groin area that I want to get better before doing too much running. I couldn't resist! Oops! Ok, confession over, thanks for listening. A problem shared is a problem halved and all that.

Not going to lie, today's challenge for blog Every Day in May is kinda lame...

Day 21, Tuesday: A list of links to your favorite posts in your archives

It's lame because all my posts are my favourites! Just kidding. Most of them are lame anyway. But what I have actually decided to do instead is link in some posts from my archives to the topic which I am talking about in this post. And the topic is How to Train your Mind...

Creepy picture that I got from here

I have done a few posts which you can find over here about mental and physical challenges that I have faced with my running, as well as challenges that arise from time to time when training for a long distance run (whatever distance that may be - for some it's 5km, for others it's 50km).

Did you know that negative thoughts take 15-20% of your physical strength away? Hence it is important to train your brain to have a stronger, faster, more positive race ever. source

So here are some great tips from, as per usual Runner's World, all about training your mind for the big event...

Mental toughness requires practise and consistency. Pair these tips with any training plan to get your mind and body in top racing shape.

1 Select a performance goal.
Decide what you want to achieve by the end of your training: a particular finish time, completing your first race, not walking mid-race.
2 ID your weaknesses.
Are you negative (you doubt your abilities and low-ball your goals)? Do you make mistakes you want to correct (going out too fast, losing focus)?
3 Set process goals.
These are the specific, measurable actions you do every week to help you reach your performance goal. Examples: do one speed session per week. Run a minimum of four days a week. Finish long runs (no shaving off kilometres).
4 Develop focus tools.
These are words and actions that help eliminate negativity, calm anxiety, build confidence, and keep your mind on task. Examples: mantras (strong, cruise, do it), focusing on your body (breath, footfalls) or environment (sunrise, mountains), visualisation (seeing yourself passing others), and positive self-talk (you’re doing fine, you can handle this). Use focus tools anytime you have negative thoughts, feel fatigue or anxiety, or catch yourself falling off pace.
5 Sync it up.
Train your brain as you train your body. In a diary, track your mileage and times as well as the self-talk and the mental-training tools employed.
6 Practise, practise, practise.
Repetition and consistency are key to building mental skills. Throughout your training, review and adjust (if necessary) your process goals. Recognise when a negative thought creeps in; refocus by applying your focus tool.
7 Reinforce process goals.
For example, if your weakness has been slowing at the end, finish the last 400 metres to three kilometres of every workout fast and write down what enabled you to do that.
8 Prep for race day.
During your taper, determine what you’ll wear and where you’ll park; look up the weather; learn where the water stations are. Completing these tasks reduces prerace anxiety.
9 Visualise executing your race plan.
Five minutes, every day while you taper. See yourself on the course, hitting your paces, taking in fuel, responding to challenges with your focus tool, and meeting your goal.
10 Stick with routine.
On race eve, have the same meal you had before long runs; race in the clothes and shoes you trained in. Routine offers a sense of control that calms nerves and boosts confidence.

Generally, people only train their body to prepare for a race. We neglect our mind and don't realize how important it is to have a strong mind to achieve our goals. That is why these are some great tips and things that I always will do.
I think all of these steps are sooo important, however the article talks a lot about self-talk and positivity. I know these can sound a bit lame (esp. the self-talk bizzo), but trust me, this is so necessary for success. I am not saying you need to chant out loud how great you are every time you are out running (no judgements if you actually do this though - whatever floats your boat!), but have positive mental thoughts and self-talk will really get you a long way in your training. See this post here for more info about what goes on in a runner's mind, or what should be going on.

So there are some links to some of my previous posts, and some great tips. Remember these tips when you are next considering training for a big event and they will definitely help you.

How do you train your mind for a big event? 

Anything you do that's not listed here? 

My running fears...

Day 7, Tuesday: The thing(s) you're most afraid of...

There are lots of things that I am afraid of, such as being in a plane crash, car crash or sinking boat, losing loved ones, spiders, losing a limb, running someone over, etc. But the one thing I am most afraid of...

Hmmm, this is a really hard one so I am going to choose one particular area. I am going to talk about the one thing I am afraid of in the area of running, in particular, my upcoming marathon (in November)...

When I ran the Auckland Marathon for the first time in 2011, which was also my first marathon, it was terrible. I was ecstatic that I'd run a marathon but it was just really hard and the second half, in particular, was majorly unenjoyable. The running was mentally and physically challenging. Half of the course is there and back and this mentally kills me. Since then I have run, and loved running, another marathon, which is great. So my fear is that I will not be able to forget how hard and challenging the Auckland Marathon was last time and therefore struggle with training and running it again. I fear that I will run it and feel like I did last time I ran it, when really I want to nail it! But most importantly, enjoy it!

For this marathon, training and all, I am aiming to overcome those fears. This sums it up quite nicely I think...

Preach it brother!!

What's your biggest fear?

How have you overcome fears in the past?

I think if I train really well and know that I am physically prepared I will be mentally stronger and able to overcome my fear.

What I have been up to lately - running and the rest...

On Wednesday I ran... Woop! As I mentioned in probably several posts before I had my baby, I am going to blog my post partum journey to getting back into running and the Auckland marathon. The marathon is on November 3rd this year and I just bought my ticket the other day, thanks to Ruun for sponsoring me. No backing out now. I am going to do the plan from this post which I started last year, but then got pregnant. It is the FIRST plan from the book 'Run Less Run Faster'. Check it out in the post. It is a 16 week training plan so I need to officially start it in July. However, before I begin with the training plan I am just aiming to:
- Slowly rebuild my running fitness
- Strengthen myself for running again
- Slowly build up to long distance runs.

On Wednesday I went for a 6km run with Mr F in the buggy. Not going to lie, I'm not sure if it was me running with buggy in tow, or the buggy running with me in tow. It was somewhat painful towards the end but I loved it none the less. Yesterday I was a tad sore... Running sore, which is my favourite sore when I am getting back into it. It means things are happening and getting back into shape... Unless it's an injury.

Speaking of injuries, towards the end of my run when I was trying to run up a hill (when I say trying it's because I think I was running but I bet I didn't LOOK like I was running) I felt my IT Band reminding me that it had been a while since I had run properly. This means that I need to get back into my strength training and stretches to help get my IT Band set for running again. The Run Less Run Faster book also has some great stretches and exercises for IT Bands.

Unfortunately I didn't get a pic of myself with a beetroot face after the run, but here is one of me and Fletch before hand:

Running is a great way of getting an overtired baby to sleep - so glad he loves the buggy, definitely a runner's son!

 And here's what else I have been up to lately...

Tim had a long weekend last weekend so we spent some time out the family bach (that's a beach house for all you non-Kiwis).

Up at the lookout, was a bit windy that day.

View from the lookout

Getting in a bit of exercise with Fletch in the front pack.

Super Dad and husband babysitting and vacuuming - who said men can't multi task?!?

I am playing my second game of hockey tomorrow which will be fun so no running this weekend.

Also, just want to mention that I am trying to get to 100 like on my facebook page so I can have a giveaway. If you haven't already, go to my facebook page here and like it and share it so I can have another giveaway. The giveaway will be open to local and international readers and likers so GET ON IT! 

What are your plans for the weekend? 

Anyone have a running training plan they absolutely love and would recommend?

Getting back into exercise after a baby...

Life lately has been somewhat different to what it had been a month ago, however I am loving every bit of it. I have to say too that we are very blessed to have a very calm and content baby. He is not much of a crier and not much seems to phase him. However, there is still a lot of learning going on for all three of us. On Monday, Fletcher was a month old. I can't believe that a month has gone already - so fast - but I also can't think of life without him now, it feels like he's always been here. Such a treat.

Our precious wee boy at 12 days old

Anyway, here is probably what you really want to read about... My journey back to exercising... There are a lot of changes to adapt to and finding the time can be rather tricky... We are still working on that one.

If any of you readers have ever had a baby, you will know that things in your body change (somewhat of an understatement for many, I'm sure, but because i am so thoughtful, I'll spare you the deets). Therefore getting back into exercise is not quite the same as before baby/pregnancy. So it's been an ease back. I am only 2 or 3 kilos heavier than my pre baby weight, however everything seems a lot softer and jigglier... Not so cool. My journey back into exercise consists of these three goals:

• Loose those extra couple of kilos
• Firm up all the jiggly bits
• Get back to running fit and strength

BOOM!

Since he was 2 weeks old I have been just walking with him in the buggy - great way to ease back into it with walking. Thankfully he loves the buggy and going for walks - must take after Mum! I have been trying to do around 5km 3 or so times a week.

Last week I did baby bootcamp with my wonderful ante natal group yummy mummies - so awesome having a personal trainer with her own home gym in the group! It was great, we did some leg work, some ab work and some interval training either using our babies as weights or some free weights (I used free weights as my baby is still a bit light and floppy, plus he was sleeping like an angel *boast*). Thankfully none of my insides fell out, nor did i wet my pants whilst doing the workouts... Phew!

As you would have seen from this post there is a great outline for getting back into exercise post baby. I have been following the guidelines from the article in the post and it all seems to be going great. In about 1.5-2 weeks I will start jogging - I am a little nervous about this and will be interested to see how my fitness is with a run. It's been about 4 and a half months since my last run... Eek! Not to mention trying to find the time for the run and working it in with our routines, as well as Tim's - Fletch is still to small to run with in the buggy so I'll leave him with Tim.

So watch this space to follow my journey back to exercise and running and whether I can achieve my goals. Remember, I have an overall goal of running the Whangarei Half marathon in September, followed by the Auckland Marathon in November... Can I do it? We shall see.

How is your training going? 

If you have had children, what are you post baby exercise experiences? Did you find that it was easy or difficult to get back to pre baby fitness?