Chocolate Chip Cookie Cake

Dessert, Paleo, Recipes
Paleo Chocolate Chip Cookie Cake

Alright y’all, making desserts for friends’ birthdays when you can’t eat them is no easy task. One of my guilty pleasures is licking the spoon & bowl while baking, I know I am not the only one! Only a few more weeks until I can (hopefully) start to enjoy more of my own recipes. I have to admit even though I wish I could take a little nibble, it is still so much fun to bake for others! I love making other people happy, and who isn’t happy when given a homemade paleo dessert?

This one is a tried and true cookie recipe but I decided to make it a little more exciting for a birthday celebration and make it into a COOKIE CAKE! I teach in a lower school and almost every student brings in a cookie cake for their birthday so I let that inspire me.

Keep in mind that while this dessert is paleo, meaning it’s gluten free, dairy free, soy free. and refined sugar free, it is still a treat. I’ve done so much work to stabilize my blood sugar and if I ate sweet treats like this all the time then I’d ruin all that, but special occasions call for special treats!

Chocolate Chip Cookie Cake (paleo)

  • 1/2 cup almond butter (I use raw from TJ’s haven’t tried other nut butters but I am sure they’d do just fine as long as they are somewhat runny)
  • 1/4 cup coconut oil (I used Trader Joe’s triple filtered so there is no coconut flavor)
  • 3/4 cup coconut sugar
  • 1 cup almond flour
  • 1 egg (could try with flax egg to make vegan)
  • 1 tsp baking soda
  • 1 tbsp vanilla extract
  • 1/2 tsp pink salt
  • 3/4 cup chocolate chips (I use Enjoy Life), divide into 1/2 cup and 1/4 cup
  1. Preheat oven to 350 degrees.
  2. Mix together the almond butter, melted coconut oil, vanilla, egg, and coconut sugar.
  3. Add in the almond flour, baking soda, vanilla, and pink salt.
  4. Stir in 1/2 cup chocolate chips.
  5. Slightly grease an 8×8 baking dish with coconut oil then pour in cookie cake dough.
  6. Add remaining 1/4 cup chocolate chips to the top of the cookie cake.
  7. Bake for 25-30 minutes, until lightly browned on top.

Allow to cool for 15 minutes and take to your next celebration, or enjoy for yourself if that’s what you want to do! It’s totally amazing with a dollop of vanilla nadamoo ice cream

xoxoxo,

V

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Stabilizing Blood Sugar: Why it is so important

Wellness

Happy Monday, y’all! I know it may be a rough one after daylight savings time. Fortunately after what seems like endless rain here in Charlotte, we are finally supposed to get some sunshine and warmer temps so even though I am sleepier than usual, I am in the best mood! The sunshine just makes me so happy. I also might be in an extra cheerful mood because tomorrow is the end of my hashimotos protocol which means I get to start reintroducing foods that were off limits during the gut phase (AIP diet) but that may healthy for ME, like eggs, nuts and seeds. I plan to do a total recap post from my protocol but I can tell you that I noticed some definite improvement (and would say I felt pretty darn good beforehand so that is meaningful!).

One of my biggest lessons from the protocol is how important balanced blood sugar levels are for optimal health! I’ve been eating a (mostly) real food, minimally processed diet for about 6 years now so although my diet was certainly healthy by most standards, I was still doing some unintentional damage simply because I was unaware. Real foods that are full of nutrients like bananas, pineapple, and sweet potatoes can add to blood sugar imbalance. PLEASE do not read this and think I am about to say these delicious foods need to be avoided because that is absolutely not what I’m saying. Instead, these higher carbohydrate foods need to be balanced with protein and fat in order to decrease the blood sugar spike and insulin response in your body. When blood sugar levels rise and fall, and insulin is constantly being secreted it causes imbalanced blood sugars which leads to a whooole lotta problems like hormonal issues (like PCOS or estrogen dominance), autoimmune diseases, inflammation, dementia, metabolic syndromes, mood disorders, brain fog, insomnia, type 2 diabetes, and even cancer (some researchers now believe cancer is a metabolic disease!). The good news? These conditions & diseases can be prevented! Symptoms serve as a wonderful tool and while they may be bothersome, they can also save you from a future of chronic disease. Listen to your body and make the changes now for a lifetime of health & happiness!

Signs of Blood Sugar Imbalance

  • craving sweets, particularly after meals
  • irritability, particularly if meals are missed
  • dependent on caffeine to wake up in the morning (or stay awake at 3 PM)
  • feeling shaky or jittery
  • easily upset
  • forgetful
  • blurred vision
  • fatigue after meals
  • feeling dizzy when standing up
  • sleep problems
  • tired but wired
  • unable to fast
  • always thirsty

Keep in mind, these are by no means all of the signs of blood sugar imbalance but if you experience a few of these symptoms regularly then you should definitely take the steps listed below to balance your blood sugar levels! Even if you don’t experience these symptoms, stabilizing blood sugar levels will serve you greatly, and prevent you from experiencing these symptoms related to blood sugar imbalance.

Now let’s get to the REAL LIFE part! What can I do to stabilize my blood sugars? Well first ask yourself what your diet primarily consists of..if it isn’t real, whole food then that’s where you need to begin. Eat simply and ditch the junk! Real food makes all the difference! If you are unable to fast or feel shaky/irritated between meals then it is best to focus on eating every couple of hours to make sure your blood sugar never goes to low. After a few weeks of this, slowly try to stretch out your non-eating window and see how you feel. The goal is to eat 3 meals a day with a snack if needed. I can tell you this goal seemed lofty for me! I was constantly hungry, but after working on stabilizing my blood sugar I can now eat breakfast at 6:30 AM, lunch at 11:30 AM, maybe have a snack around 3 PM, and dinner around 6:30 PM without trouble. There is hope!! A few other key rules are…

  • MOST IMPORTANT: Never eat high-carb foods without some fat or protein. I follow the rule of pairing my carbs with protein at a 2:1 ratio (meaning if I eat an apple with 15 grams of carbs then I have an egg with about 8 grams of protein)
  • find your carbohydrate tolerance, if you feel sleepy or crave sugar after meals then you’ve likely had too many carbs
  • Take magnesium, it’s been found to improve insulin sensitivity with long term use
  • Avoid fruit juices and high-sugar foods
  • Limit caffeine (or at least do not drink it on an empty stomach or with a starchy bagel) **My tip, add some collagen to it to help mitigate any blood sugar response
  • Structure meals and snacks with protein, fat, and carbs. Meals should look like mostly veggies (can include starchy veggies like sweet potatoes), a good quality protein, and healthy fats.
  • Avoid eating 2-3 hours before bed

Now that we’ve covered how to stabilize blood sugars, let’s talk about my FAVORITE treat that won’t send your blood sugar levels over the top but still takes indulgent and gives ya a sweet little bite. My Blood Sugar Balancing Freezer Fudge! I’ve now made it two ways but let me tell you I am literally obsessed with the cookies & cream version so that’s what I am going to share here. It is so simply and will curb any sweet tooth after dinner, especially with a nice cup of chamomile tea (and unflavored Calm, always)

Cookies & Cream Blood Sugar Balancing Freezer Fudge
  • 1/2 cup coconut oil
  • 1/2 cup coconut butter
  • 1.5 tsp vanilla extract
  • 2 scoops collagen
  • 1.5 tbsp cocoa (sub carob for AIP)

Melt liquids together then add in powders and freeze. Keep frozen and enjoy while still keep blood sugars in check!

Please let me know if you found this informative. I hope there is sunshine wherever you are!

xoxoxo,

V

Resources:

https://articles.mercola.com/sites/articles/archive/2019/01/06/metabolic-disease.aspx

https://drwillcole.com/15-signs-blood-sugar-problem-exactly/

https://drknews.com/stabilizing-low-blood-sugar-key-many-autoimmune-inflammatory-brain-based-disorders/

Plantain Bread

AIP, Breakfast, Paleo, Recipes, Snack
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Plantain Bread

Happy Tuesday, y’all! It is cold here in CLT. I realize some of you are dealing with single digit temps and lots of snow but 45 degrees in March for us southerners (since 5 years ago ha) find it almost fridig! On the bright side, I always feel like baking when the weather is icky or cold. Since I have been doing a specific protocol since January 1st, I have not done much baking because baking without sweeteners like honey or maple syrup can be tricky. On top of this, I have been focusing a ton of blood sugar balance (which I will do a whole other post on but has been tremendously helpful for hormonal breakouts!!). Baked goodies, even paleo treats, are often high in sugar and carbs. Because of all of these reasons and 1034 more, I have not done a ton of baking. However, the weather this weekend called for baking so I went out on a whim and made some AIP plantain bread! It was delicious with some coconut butter and berries! Nut butter/butter and cinnamon would also be a yummy topping.

Plantains are similar to bananas in texture and flavor, just less less sweet. Think of this bread as banana breads less sweet sister. I used coconut flour in this recipe since I am doing AIP and it is fairly low in net carbs and doesn’t require much because it is so absorbent. Seriously, it like sucks all of liquid- it’s crazy! I also added some collagen to a little protein boost. When consuming carbs, it is best to pair  them with protein and fats to keep blood sugar levels stabilized. For this reason, I like to add collagen to many baked goods but if you are vegan or don’t have it on hand, it’ll be just fine without it. Overall, this plantain bread will satisfy your sweet tooth without putting you into a sugar coma. I’d say that’s a win, win!

Image result for plantain

Plantain Bread (AIP)

  • 2 ripe plantains
  • 1.5 tbsp avocado oil (could use coconut, or butter if not AIP/vegan)
  • 1/4 cup coconut flour
  • 1 cup coconut milk
  • 2 tsp cinnamon (or to taste)
  • 1.5 tsp vanilla
  • 1 tsp apple cider vinegar
  • 1/2 tsp baking soda
  • dash of salt
  1. Preheat oven to 350 degrees.
  2. Mash plantains in a large bowl until there are no clumps (could blend if you prefer a smoothie consistency).
  3. Mix mashed plantains with other liquid ingredients except for the ACV. Add the coconut flour, cinnamon, salt, and baking soda in that order. Then add ACV.
  4. Pour into 2 mini-bread load pans or one regular sized bread loaf pan (will take longer to cook).
  5. Bake for 35-40 minutes, or until set. The top should be browned and it should not jiggle much when tapped on the side. If baking in one load pan, I’d suggest checking every 5 minutes after 40 minutes, but I have not made it in this size.
  6. Allow to cool for 10 minutes and then enjoy with some fresh berries, chocolate chips, or any toppings you’d like!

Have you ever made plantain bread?! Please let me know your thoughts and whether you prefer plantain or banana bread. I’m still undecided!

xoxoxo,

V

Avocado Basil Pesto(nut free)

AIP, Dinner, Paleo, Recipes

Image result for basil

Happy Monday! After what feels like weeks on end of rain here in Charlotte, the sun FINALLY came out yesterday afternoon. It was long awaited and definitely celebrated! I spent as much time outside as I could. There are few things I love more than sunshine! I took Layla (pup) for a 5 mile run, finished my book¬†on my porch, and went for 5 mile walk with my neighbor and our pups…would you believe me if I told you my dog STILL had energy after a 5 mile run, 5 mile walk, and 2 2ish mile walks? Because she did.. ūüėČ

Now let’s get to the good stuff, FOOD! I am now onto week 5 of my gut protocol (week 9 total) and only have 2 more weeks left overall in my hashimotos protocol. I cannot believe how quickly it has gone and that I am almost done. I will do a full blog post recap of the entire process and progress I made along with the way, but for now check out my post on gut health to get a better idea of how I’ve been healing my gut along the way.

I’ve been eating AIP as part of the protocol. This means paleo with additional restrictions such as eggs, nuts, seeds, and nightshades. Your typical pesto is a no-go for me so I decided to attempt to make an AIP pesto that I could enjoy without any tummy troubles! I had tons of ripe avocados and avocados make everything better so I ended up using olive oil and avocado as my sauce base. It turned out perfectly! I lathered it all over my zoodles, and topped my salad with the leftover pesto the next day. It’s so good on just about everything!IMG_0333

Avocado Basil Pesto (nut free)

  • 1 ripe avocado
  • 1/2 cup good quality olive oil
  • 3 sprigs fresh basil
  • 1/2 tsp pink salt
  • 4 gloves roasted garlic
  • 2-4 tbsp chives
  1. Preheat oven to 350 and roast garlic gloves for about 20 minutes
  2. Blend together all of the ingredients for a few minutes, until nice and creamy!
  3. Add to zoodles and enjoy!

I also added a squeeze of lemon juice because I am obsessed with lemons right now. It pulled out the flavors even more. I highly recommend adding a bit to yours! I hope you enjoy this AIP pesto!

xoxoxo,

V

REAL food Poptarts

AIP, Dessert, Paleo, Recipes

Okay y’all I should preface this by saying I did NOT eat Poptarts growing up. They never appealed to me and my mom didn’t really buy that kind of stuff (one time I asked her to buy me a lunchable & she refused). So I can count on my hand how many times I’ve eaten them. I didn’t necessarily intend to make Poptarts but after making a fruit-spread filled treat, that’s what it ended up resembling most…which seemed to make a lot of people very, very happy so I am glad these turned out as ‘real food poptarts’! With that being said, they are made with REAL food so they aren’t going to be exactly what you imagine from your childhood days…in my opinion they are much, much better! They are paleo, vegan (omit collagen), and AIP. They also contain minimal natural sugar so they are a good low-sugar treat for those of us working on blood sugar levels! All you need is some Japanese yam, coconut flour, coconut oil, no-sugar added fruit spread (or make your own, like I did), collagen (optional), and a little bit of salt..oh and coconut butter for the ‘icing’ if you’d like!

REAL food Poptarts

  • 2 medium Japanese yams baked (1 hour at 375)
  • 3 tbsp coconut oil
  • 4 tbsp coconut flour
  • dash of salt
  • 2 scoops collagen (I use vital proteins)
  • 1-2 cups of fruit spread (I stewed 2 cups blueberries, collagen, 1/2 lemon then smashed berries)
  1. Preheat oven to 350 and line a baking sheet with parchment paper.
  2. Mash baked sweet potatoes (remove from skin after baking) in medium bowl.
  3. Add in melted coconut oil, coconut flour, and salt. Mix well.
  4. Roll out individual squares about 1/8 inch thick.
  5. Spoon about 1-2 tbsp into the center of the square leaving about 3/4 inch on each side .
  6. On a separate piece of parchment paper, roll out dough to lay on top. This should be about 1/8 inch thick as well.
  7. Use parchment paper to transfer on top of the bottom piece & filling.
  8. Gently press the edges together to enclose the filling. Use a fork to combine edges as well.
  9. Bake for about 25-30 minutes, until golden brown.
  10. Top with a drizzle of melted coconut butter!

I hope you all enjoy these! I would love to hear about your creations. Next time, I want to try filling them with cinnamon apples. YUM!

xoxoxo,

V

How I am healing my gut..

Gut Health, Wellness

Related image

Hey y’all! It has been SO beautiful outside this past week. I am loving the spring-like weather. I hope you are having a fab week wherever you are! If you follow me on insta (aka you are 1 of the 500 ha) then you know I’ve been on a pretty strict protocol since January 1st. The protocol is specific to my autoimmune disease, hashimotos thyroiditis, and focuses on three main areas of the body: liver, adrenals, and the gut. These three organs/systems are often compromised in those of us with autoimmune disease so in order to calm the immune response, they must be addressed. While I could go on and on about the entire protocol, today I want to focus solely on the GUT! I believe many many maaaany people suffer from poor gut health (not just those of us with autoimmune disease, although leaky gut is a precursor for autoimmune disease and some experts argue that autoimmunity cannot occur unless the gut lining is impaired).¬† SO if you’re reading this thinking uhh my gut is just fine, take a look below before hitting that X…

Symptoms of Leaky Gut

  • digestive issues like gas, IBS, bloating, constipation, loose stole
  • food sensitivities/allergies
  • brain fog
  • acne/rashes/skin issues
  • seasonable allergies
  • autoimmune disease
  • hormonal imbalance
  • anxiety/mood disorders/irritation
  • joint pain
  • weakened immune system

When thinking about symptoms, it is important to think outside the box here. The connection between the gut and essentially everything else in our body is so intertwined that seemingly unrelated symptoms, like constantly wanting to punch your hubby in the face for leaving his shoes out, may point to a bigger issue than him just needing to learn the darn ways of the house. Can anyone else relate? Obviously any digestive issues are huge red flags and you can just go ahead and assume you have leaky gut in these are common symptoms for you!

My steps in repairing leaky gut…

  • According to literally almost every functionally trained practitioner the first step to repair leaky gut is to REMOVE reactive foods. I already followed a paleo template diet, with some dairy and grains here and there, so removing gluten, dairy, legumes, grains, soy, and sugar wasn’t hard. But I had to dig a little deeper and remove nuts/seeds, eggs, nightshades, alcohol, and caffeine. The alcohol and caffeine part aren’t really a challenge for me, but going to an even more limited diet seemed scary at first. To good news is, these foods do not have to be eliminated forever and will be reintroduced after 6 weeks (assuming I feel great!) to see how my body responds. If I react to something then I know it doesn’t serve me, at least for the time being. Truthfully, it hasn’t been bad at all and I’ve focused on what I CAN eat, which brings me to the next step..**I realize an AIP diet may seem incredibility overwhelming if you are currently eating like a majority of Americans. If this is you then start with gluten, then dairy, then soy, and note how you feel as you go.
  • When I shifted my mindset from ‘what I can’t have’ to ‘what I can have‘ I realized I still had so many wonderful, nutrient dense, and delicious options. I’ve been eating lots of organic, grass-fed meat, healthy fats like coconut oil, avocados, and olive oil, veggies (except nightshades), starchy veggies like sweet potatoes and squash, and a couple of pieces of my favorite fruit each day! There are definitely days where I want to make some of my paleo banana bread and enjoy a decaf iced coffee, but overall it hasn’t felt too limiting (and I remind myself of the end product).
  • I’ve also focused on giving my body a little extra support during this time. Our bodies should produce enough acid on its own to help us break down our own each time we eat, but sometimes that doesn’t happen so food goes undigested and that $25 salad from Whole Foods was essentially wasted money. Because of this, I’ve added in digestive enzymes to ensure my body digests my food properly and I get the most out of each meal/snack. Additionally, taking time to really chew my food has been a big thing. Without chewing food properly, our bodies cannot digest it as it should be. I try to chew each bite 20-30 times, but ya know, sometimes I’m engaged in a conversation with my hubby and just don’t. Which is where enzymes come in handy!
  • I’ve reduced my running volume by A LOT. I am running about four days a week now and for only about 3-6 miles. Strenuous exercise can wreak havoc on your gut lining so this has been an important piece of the puzzle for me.
  • I take a strong probiotic, drink warm lemon water daily, drink about 100 ounces of water a day, and drink bone broth and use collagen daily.

Overall, I am feeling really great about my healing! I have literally no digestive upset, feel full of energy, and my irritation level has dramatically decreased. I cannot wait to continue on this healing journey! What are your favorite ways to give your gut a little love?!

xoxoxo,

V

Resources

  1. https://www.mindbodygreen.com/0-10908/9-signs-you-have-a-leaky-gut.html
  2. https://thyroidpharmacist.com/articles/importance-gut-health/
  3. https://www.health.harvard.edu/blog/leaky-gut-what-is-it-and-what-does-it-mean-for-you-2017092212451
  4. https://www.amymyersmd.com/2017/10/leaky-gut-autoimmune-connection/

 

 

Week 7- Charlotte Marathon Training

Running

Now I finally feel like I am in the middle of marathon training. The long runs are getting longer and the muscle fatigue is making an appearance..I knew once I started hitting 40+ miles a week I would start to feel like I was training for a MARATHON (which means my legs get sore from time to time ha). This week I had a pace run followed by my longest run yet this cycle (16 miles) and I have to admit my legs were pretty tired most of the my long run. It’s rare I don’t love a long run, but I didn’t love this one. I think the 98% humidity coupled with the distance the day after a pace workout just had me feeling off.¬†Like I said, this doesn’t happen often so I just tried to remind myself that this is SUPPOSED to happen. My legs are supposed to feel tired and I am supposed to push my limits, particularly mentally.

This is MARATHON TRAINING. It isn’t easy, it isn’t always fun, sometimes your body doesn’t want to take another step, but you keep moving forward. Some runs will feel effortless, and some will feel way too hard but that’s what makes it that much more exciting. Week 8, bring it on!

Monday: 8 miles @ 8:29 pace

Tuesday: 4 miles @ 8:27 with Layla

Wednesday: 5 x hill repeats, tranquil to be exact-if you live in CLT I am sure you know this one :), 4 miles @ 8:22 pace with L

Thursday: long morning walk with Layla and evening power yoga class at the Dowd with L

Friday: 8 miles at pace (7:28)

Saturday: 16 very humid miles at 8:31…thanks to my pup and hubs for joining for some of these. I was NOT loving this run and needed a little love and support along the way. Then I spent the day at the lake swimming after my pup (triathlon anyone?!)

Sunday: 3 recovery miles with Layla. I left my watch and phone at home and just ran a 3 mile loop. It was so enjoyable to not worry about pace or binging at each mile or hitting pause when Layla stops. I need to go technology free more often!

What fun runs do you have scheduled this week?! I have a mid week tempo and then 17 Saturday! Cooler temps appear to be heading our way and I am SO SO SO happy to experience a little reprieve from the heat (and hopefully humidity).

xoxoxo,

V

Week 6- Charlotte Marathon Training

Running

Week 6 was a pretty low mileage week so it almost feels like I took a break from training..which I guess is the point because on my 8 miler this morning (part of week 7) my legs felt amazing-no aches or pains or fatigue at all. Kinda amazing what happens when you trust in your training plan! I also got my FIRST ever sports massage. It was wonderful and beyond informative. I left feeling empowered and equipped with the information to tackle the (minor) achilles pain I have been experiencing. I’m not 100% this is a cure-all but I do have some great tools to begin to implement now! (apparently I supinate when running, meaning I land/roll outward which causes my ankles/calves/hamstrings to work harder and therefore tighten). If you have not had a sports massage, I would highly recommend getting one! I will definitely get one monthly for the remainder of my training.

Monday: 7 easy miles @ 8:37 pace followed by an at home strength circuit

Tuesday:¬†5 x 800’s (3:13, 3:11, 3:09, 3:07, 3:00) with 400 recovery between + warm up and cool down for a total of 5 miles@ 7:23 pace

Wednesday: Easy 4 miles @ 8:15 pace

Thursday:¬†2×2 mile intervals (6:51 for the first set, 6:43 for the second) with one mile recovery + warm up and cool down,7 miles @ 7:22 (AND IN 91 DEGREES-not recommended) and a power yoga class

Friday: (not very) long run day since I had things to do Saturday AM, 10 miles @ 8:41 (some with Layla girl and a few with the hubs)

Saturday: 3 recovery miles with Layla @ 8:55 pace

Sunday: Long morning walk with sweet Layla

The miles ramp up this week (week 7) but my body feels great and mentally I feel ready to start going the distance!

xoxoxo,

V

Week 5-Charlotte Marathon Training

Running

Typing out week 5 made me realize that training is about to get a whole lot more serious. I always feel like the first month of training is fun and exciting, and the mileage isn’t usually much more than I typically cover in a normal (non-training) week. So aside from more specific workouts, not a whole lot changes (plus I LOVE the excitement of starting a new plan!) but now that I’m over a month into training I’ll really start building and having to put in the work..which still makes me excited!

Speaking of putting in the work, I’ve been listening to some great running podcasts (Running for Real, Ali on the Run, The Morning Shakeout, and I’ll Have Another are all amazing!!). On Saturday during my long run I listened to “The Morning Shakeout” with Deena Kastor and I couldn’t help but feel inspired by her. She talked about how she loves pushing her limits and learning how to deal with that pain. To quote her, “I love getting to the crux of a workout. I go out hard in races and workouts because I want to suffer early on so I can find ways to get through it.” For someone who struggles to push themselves because they fear exactly what she craves (the suffering!), it was really motivating and gave me a whole new perspective on experiencing pain during workouts. I always claim I am going to push myself but sometimes I just get in my own head and stay in that comfortable (but still uncomfortable ha) zone. Moving forward with training, I really want to experiment with my boundaries and test my mental strength! In order to actually achieve this, I’ve set some goals to incorporate into my training:

  • Run the hilly routes- I’ve actually been doing okay with this so far but CLT isn’t a flat course and in order to run well on race day I need to get used to the hills…if anyone has routes or specific hill recommendations, I am all ears!
  • Increase my tempo time- what I mean by this is spend more time in peak tempo pace during tempo runs. I tend to do a pretty big build up which leaves me with 5 or so peak pace minutes and I would really like to make this longer
  • Run some pace miles in my long runs- I have plenty of pace runs during this training cycle but I really want to see how my body handles running pace near the end of the long run

Monday: 7 easy miles @ 8:17 pace followed by a very slow yoga class

Tuesday:¬†3 miles with Layla & the hubs for Layla’s BIRTHDAY @ 8:32

Wednesday: Tempo with L @ 7:47 average pace

Thursday: I had planned a rest day (which means long walk with Layla to start the day!) but the forecast for Friday was getting worse by the minute so I ended up running 7 miles that afternoon (3 solo, 4 with L) then took a vinyasa yoga class

Friday: Rainy REST DAY! I did manage to squeeze in couple mile walk in the morning with Layla before it started pouring.

Saturday: 14 miles @ 8:17 pace…I was completely drenched after this run thanks to the 100% humidity. Oh and it took me 30 minutes to brush my hair. Anyone else deal with this problem?!

Sunday: 3 recovery miles @ 8:46 and lots of stretching & foam rolling

I’m excited to tackle week 6 with this new mindset! How do you feel about pain and discomfort when running? Are you the type that feels okay with the discomfort or are you like me and try to avoid it?

xoxoxo,

V

Week 4- Charlotte Marathon Training

Running

Happy Monday, y’all! I cannot believe I am a month into training already…where has the time gone?!? Although I don’t want to wish away summer I will not be sad to see the heat and humidity go. 99% humidity makes the air THICK, and running in thick air isn’t super fun. On the positive side of that is training in this humidity should make race day (cooler temps/lower humidity) feel a lot easier so YAY for that!

Week 4 was great. I felt good on all of my runs, including my pace run which I took to the treadmill since I was having trouble nailing down my pace in previous weeks and wanted to get a feel for what race pace should feel like. I don’t usually run on treadmills when the weather is fine outside but in instances like this they come in handy…and I ran my pace with ease so that started my Friday off right! My long run the next day felt good too. The purpose of pace runs before long runs is to fatigue your legs so you get used to running on tired legs…because let’s be real here, no matter how hard you train and how amazing of a runner you are, your legs will be dead towards the end of a marathon but you have to keep on pushing! I love this structure during training and it allows me to work on speed and distance.

Monday: 6 easy miles @ 8:28 pace followed by barre class in the newly renovated (and amazing!!) Dowd YMCA

Tuesday: 3 miles in the rain with Layla @ 8:38

Wednesday: Tranquil hill x 4 with L for a total of 4.5 miles, 8:24 pace (If you live in CLT, you know this is a good hill!), hot yoga class at Y1

Thursday: Rest day, started the morning with an hour walk with Layla …the best!

Friday: 6 miles @ 7:29 pace…took this run to the treadmill to practice pacing

Saturday: 13 miles @ 8:16 pace

Sunday: 3 recovery miles @ 8:36, followed by SEVEN hours of building an IKEA dresser (I wish I was joking..That counts as a strength workout right?!?)

OHH and I am so happy because Strava is working for me again after like a month of acting crazy! YAY!!

Does anyone else use the treadmill for pacing or specific workout purposes?

xoxoxo,

V