Tuesday, May 31, 2011

Foam Rolling 101

Thanks for all your encouraging words from my last two runs!! I really do have the best friends, family and blogging community.

If I had a dollar for every person who asked me to post about my foam rolling workshop, I would have enough money to buy a whole lot of Yogurtland gift cards. :) So here is my review of the workshop from last week...

When I saw that there would be a free Foam Rolling Workshop at the rec center I go to, I immediately signed up and purchased a roller. I have known for a while now that most (if not all) serious runners I know use a foam roller and I wanted to know how it works.

Lucky for everyone else (if you want to stop by the Pleasant Grove Rec Center), Jackie is doing another 90 minute workshop this Saturday. If you don't live nearby, or just want to save 90 minutes and get my Clif Notes, here they are:

WHY Foam Roll?
It stretches the muscles using Self Myofascial Release (SMR), which is kind of like doing yoga or getting a massage, where soft tissue is broken down and it increases circulation/blood flow to your body.

HOW does it work?
Using your own body weight, pressure against the foam breaks down soft tissue adhesions... MEANING you (slowly) roll a body part along the roller until you find a tender spot. Then you hold there for 10-20 seconds, until it "melts" away, or is at least feels a little better.

WHEN should I do it?
Before and after a workout (I am terrible doing it before, but usually do it for awhile afterwards), the latter to work out the lactic acid out of your muscles to speed recovery and lessen next day soreness. It is common to feel discomfort when you roll but STOP if you feel any pain! 

Remember my sore knees? Well, after my 10 miler on Saturday and even my 10k yesterday, I foam rolled everything that felt sore and felt AMAZING afterwards! I am hooked.

Some Tips from Jackie:
Breathing: "Yoga breath" (slow, deep breaths and pushing that breath into the muscles)
Water: Drink a lot of water to flush out toxins (just like you would for Yoga or a massage)
SLOW: you are supposed to have each "roll" last for 20-30 seconds. the main reason why a lot of people don't see any results from using their roller is because they don't go slowly. I usually sit in front of the TV (okay, in front of Baby D while he is pelting me with golf balls) and try not to rush it.
Core: Keep your abs tight the whole time (oh and don't let your kids play with the foam roller... "once its dented, you have to get a new one" whoops.)

Here are a few (terribly sweaty, post 10k race) pics of my favorite stretches/rolls... during that 90 minute class, Jackie basically went over the basics I just mentioned and had us foam roll every part of our body! It was great because it helped me realize what parts of my body are very sore, and those are the ones I stretch every time, even for just a few minutes. 

My all time favorite: IT band stretch. I start at the hip and slowly roll down to just above the knee, then roll back. I am ALWAYS tight on my outer thighs!
 The calf stretch: Start at the ankles and roll up to just below the knee. I would have NEVER in a million years guessed I am so tight and needed stretching in my calves but I do! I am doing the "advanced" version, you can also do it without the top leg putting pressure on your lower leg. And just by shifting your leg to a slight angle to the right or left you get a whole new stretch!
I usually do the same thing to my hamstrings, starting right under my bum and working my way to right above the knee.
 Pardon that creepy face, but this was one I couldn't believe I needed, for my Adductors (inner thighs). I went from just above my knee and rolled into... well, as Jackie called it, "this is your 'get intimate with your roller' position." All those inner/outer thigh workouts with POJO pilates really made my legs tight all over, so this stretch is wonderful.
 This last one, the Piriformis stretch, should be done with crossing the same foot to the opposite knee to increase pressure and enhance the stretch, but I still think it feels just as good like this! My lower back always KILLS me post-workout, and this helps to pull those muscles apart in a good way.
 So that's it! Foam Rolling 101. There's tons of info online, like here, but honestly those 5 exercises are all I ever use. I am usually pretty good about stretching out my arms and back so I don't really use the roller for any of that.

In non foam roller related news... post-10k I was craving some puffed pancake. I may or may not have eaten 2/3 of the pan. But of course when Baby D makes this face, you know you really have to share...
 and... HUGE NEWS!!!! Remember how my darling child NEVER puts ANYTHING in his mouth??? Well, we were helping out in Nursery on Sunday and someone gave him an animal cracker, which I expected him to throw on the ground as is his style. But he put it right in his mouth and ATE IT!!!

My baby boy has only taken 10 months to learn how to hold his own bottle and feed himself!
He is a master at climbing up and down the stairs and has become a total chatterbox.
:) I am SO SO proud.
Four days, my love!

#25: Write a letter to myself to open in 5 years

done. It almost seemed TOO easy, so I wrote one to Baby D as well :)

Monday, May 30, 2011

memorial day 10k

Started off the morning with a TON of cold cold rain...isn't it almost June??
Then our [free] 10k ended up starting almost 30 minutes late. Yikes. 
I forgot my camera, so thanks to Julia for the pic!
Julia, Stef, me [and Cassidy, not paying attention]
I sure do love these girls!!! 
Can anyone can please find Mr. D a [full-time, anything related to sports] job here ASAP so I don't have to move and find new running buddies???

Speaking of Mr. D, special thanks go out to him for watching Baby D this morning (like he does 5 days a week, six if you include my long runs on Saturday) and then taking him to my race to cheer me across the finish line, even though he was sick! I really could not do this whole running mom thing without him. He is and has always been my #1 support, even if it means Kix for dinner and a month of dust accumulation on our floors (don't worry, I finally cleaned house today)... because sometimes me getting a workout [or nap] in seems to trump everything else. :) I love you, honey!! You really are the greatest.
When the race started, Cass bolted out there like her pants were on fire!! So much for starting slow! :) I didn't want to burn out too early (I was thinking, hoping, praying for under 10 minute miles and to finish under an hour) but it looks like I didn't have to worry about that!

Mile 3 was the roughest because I dropped my phone, was having a cough attack and had the most hillwork. Other than that I felt good (I kept reminding myself I had a half marathon in 10 days so I wouldn't do anything stupid like break a leg!), I mean really good.

The three things that motivated me the most in this race were [1] thinking about how big/miserable I felt at this time last year and how many minutes (hours, weeks, months) I had spent praying to once again feel that runner's high feeling again, and I had it! [2] the cutest Rachelle running the last mile with me, snapping pictures and just being her sweet little self and chatting with me... priceless, my dear!! Thank you so much!!! and [3] knowing that hubs and Baby D would be eagerly waiting to see me cross the finish line!
Um, just over 52 minutes and my pre-baby PR is... 51:49?! Whaaat?! (and I remember running that Rex Lee 10k with Mager and her hubby and thinking I was going to DIE afterwards) Either I never hit my potential back in the day, or I am back and better than ever!! I like to think it's more the latter. And maybe pushing a jogging stroller is making me stronger? Who knows.

How appropriate is this quote from John Bingham:
"Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn out beliefs stop you from moving beyond yourself."

This morning was truly wonderful, especially running through the cemetery and thinking about the first time I went to Washington DC and went through the war memorials. Freedom is never free and I am so grateful for those people who have fought and continue to fight for me so that I can do silly things that make me happy like run a race with my friends and blog about it.

Sunday, May 29, 2011

Worthington Ward reunion!

The Taylors were in town this weekend, so a reunion was in order.
I love these girls!!!
Shalee (on the left) has grown up in the ward with us as long as I can remember.
Cheri (on the right) and I have known each other since I was FIVE. That's 20 years!!
 And of course the Worthington boys...
Tyler, John and Cheri's brothers: Chris and Mike.
 Aaaand the whole gang together still looking as good as we did 10 years ago.
and with all the spouses and kiddos (although I think we are missing a few kids...)
Don't mind Baby D. He's only trying to punch that poor little girl.
Classic. Then he worked on stealing all her toys. Success.

Saturday, May 28, 2011

#75: Learn how to curl my hair... Kardashian style!

Using a curling iron instead of a straightening iron... who knew??

my FIRST (post baby) double digit run!

wake up at 5:30 am to go the the bathroom 5 times before heading out to the canyon in the freezing cold ?? check.
Meet up with the loveliest Julia and Rachelle to survive a 10 miler? Check.
Don't worry, my legs are there... I know they are transparent and a bit hard to make out, but if you squint really hard, you will see them. You would think I would have time to tan with the weather being so nice lately...
Oh, right. Utah decided to play hardball with me and try to be Ohio and actually HAVE a spring. Well, joke's on you, Utah, I've LOVED the rain the last few weeks, and now that it has felt like spring for longer than a minute I am actually ready for summertime.
Post run fuel? Julia's yummy cookies!! I was so sad I had to share them, but this is perfect evidence of what happens when I try to put any food in my mouth these days...
We really did have a great run, despite the fact that I still had this raging cough (and forgot cough drops of course!), Julia was not feeling well either, and Rachelle...well, the woman just ran a marathon last week! We did miss Stef (and her burstitis!) and I think I am getting runner's knee because it hurts a bit to go down stairs?? If anyone has any tips for me on that one, please fill me in!

Special props go out to Mr. D for watching our Baby D (who woke up at 6am this morning?!?!) while I ran, and for Julia and Rachelle for listening to my verbal vomit ramblings for almost 100 minutes. :)

Best part of the morning went to 9:45am, right after I put Baby D down for a nap and took a shower to discover Mr. D fast asleep... so I joined him for a heavenly (and much needed) 2 hour nap!!

Now this next part is mostly for my records, but I know Julia didn't want to see our splits (they were better than last week, so at least I thought we did great!) so Julia, cover your eyes.. now:
And Surah, that is not from my ipod (ha! I wish)... it is from my Garmin FR 210.
Best running buddy on the planet.
Redsoxwife. Out.

Friday, May 27, 2011

friday favorites

I've had this nasty virus/cough thing for a week now. Boo. It didn't hurt my 9 miler last weekend, but its been killing me this week... I got some meds but thanks to THIS PLAYLIST (compliments of Mr. D, my music guru), I was able to muscle through 5 miles yesterday and 3 the day before:
Now you all know I am embarrassingly hard core with my gangsta music. Kind of like these thugs:
So with a few prescription meds, round the clock cough drops and a constant stream of hot cocoa (with mini marshmallows) Surah left me, I should be raring to go for my first 10 miler tomorrow!
Maybe then I can conquer some house cleaning... I think its been too long since I last cleaned.
before you go calling CPS on me, remember Baby D doesn't put anything in his mouth.

Now the next two pics are purely for my mother's entertainment...She's already seen the new "Pirates" twice and I am thinking maybe its because she needs more pictures to look at on my blog to entertain her.


Thursday, May 26, 2011

love letters, purple shirts, gogurt boy

three tangent thursday!!!
Tangent #1: My most favorite Senior student (a special ed. student who has struggled in past years in "regular ed" classes) gave me a thank you note yesterday... "Thanks for being my sculpture teacher. Thanks for letting me make a Stormtrooper helmet."
Better believe I was bawling my eyes out (hence the sunglasses) and all I had was Photo Booth (hence the flipped image).
Speaking of letters, I finally sent of the second letter I have written (I know, I am a horrible friend!) to one of my favorite people, Sister Maxwell, who has been in Sweden for almost 18 months.
In my defense, I have been writing a letter EVERY OTHER WEEK to my BIL on a mission in California. I feel like all I do on Sundays is write letters!

Tangent #2: Exactly a year ago, I took the picture on the left... now I can wear the same shirt again!  Man was I sooo uncomfortable this time last year... and I can't say I miss those stretchy maternity pants at ALL.

Tangent #3: Only one more week of school till I am full time with GoGurt Boy!!!

Wednesday, May 25, 2011

Monday, May 23, 2011

10 months

Sunday, May 22, 2011

"Races always evoke some dread about pain that will come. But we can't escape the fact that the more discomfort we accept in a race, the faster we will run. Successful racing means courting the pain."

John Elliott 

Well, my nine miler on Saturday was actually a breeze... thanks to these three girls.
[Me, Julia, Rochelle, and Stef]
The incredible thing about running with a group of girls is that as the minutes blur into miles, it doesn't matter if you have kids, are married, working full time or doing school or whatever.... you are runners. And together we chatted for an hour and a half! What a bunch of rockstars.
Nine miles really makes me feel like I can handle this half marathon in a few weeks!
My left knee and arch of my left foot were a little sore (random, I know) but hopefully the foam roller workshop tomorrow will help me learn how to stretch a little better.

Friday, May 20, 2011

Pumpkin-Spinach Ravioli (via Fit Pregnancy)

Are you sick of my recipes yet??? I actually did a lot of cooking/baking in the last two weeks....
and I am obsessed with ravioli, so I doubled this recipe, then used the extra in a soup.
It's a VERY unique taste but quite good.
I think I will have to work on perfecting the "cute ravioli" look.

½ cup roasted pureed pumpkin or winter squash [I used pumpkin out of a can]
½ cup ricotta cheese
½ teaspoon salt
1 teaspoon olive oil
1 tablespoon minced shallot or red onion [I skipped this part...we don't really like shallot]
1/4 chopped frozen spinach, thawed and well-drained
3 tablespoons grated parmesan cheese
Pinch grated nutmeg
½ teaspoon maple syrup, or to taste
Black pepper
1 egg, beaten
One 12-ounce package wonton wrappers or fresh pasta sheets
Tomato sauce or butter and cheese, for serving

1. In a fine sieve set over a bowl, combine the pumpkin, ricotta and salt and let drain for 30 minutes. [I skipped this and just put everything in a bowl]
2. Meanwhile, in a small skillet, heat the olive oil. Add the shallot and sauté over medium heat until soft, 2 minutes. Add the spinach and sauté for 2 more minutes.
3. In a bowl, combine the drained squash mixture with the spinach mixture. Stir in the parmesan and nutmeg. Add maple syrup and black pepper to taste. Stir in the egg.
Have ready a bowl of water.
4. To make wonton ravioli, place a scant teaspoon of filling in the center of a wrapper. Use a damp finger to moisten the edges of the wrapper, then fold it over the filling to form a rectangle.
5. To make ravioli with fresh pasta, dot a sheet of pasta with teaspoons of filling at 2-inch intervals. Use a damp finger to moisten the edges of the pasta, then fold the sheet over the filling.
6. Press around the filling to seal, squeezing out any air bubbles, then use a ravioli cutter or knife to form half-moon or square ravioli. Repeat until all the filling has been used.
7. To freeze the ravioli, lay them out on a baking sheet until hard, about 20 minutes, then transfer to a freezer bag. Boil fresh ravioli in salted water for 3 to 4 minutes, frozen ravioli for 5 minutes. Drain and serve.

Thursday, May 19, 2011

Overnight French Toast made with Kneaders' Chunky Cinnamon Bread

This is my absolute favorite breakfast in the whole wide world... 
and the best part is you can make it the night before 
and pop it into the oven first thing in the morning. 
Sorry, Farmer's Casserole, you have just been replaced for General Conference breakfast.

Someday I will learn the secret recipe to that heavenly Chunky Cinnamon Bread.
Don't be grossed out. I had a hard time not eating this stuff straight out the oven.
Also, eating/drinking applesauce out of a glass is a Kron family tradition.
Totally. Normal.
  • One loaf Kneader's Chunky Cinnamon Bread, cut into 8 pieces (unless you are like me and need to buy two loaves so you can eat one of them while using the other to bake)
  • Eight eggs
  • Three cups milk
  • One tablespoon brown sugar
  • 3/4 teaspoon salt
  • One tablespoon vanilla
  • Two tablespoons butter
· Generously butter a 9 x 13 inch glass baking dish. Set butter aside.
· Place bread in baking dish.
· Combine remaining ingredients in a mixing bowl until completely blended.
· Pour mixture over bread.
· Cut butter into small pieces and sprinkle over bread.
· Cover and refrigerate overnight, or for at least four hours.
· Bake uncovered for 45 to 50 minutes at 350 degrees.
· Serves six to eight people. (that is, until you realize this stuff is like crack a little bit addicting then it only serves 2... if the other person is lucky)

*This may have a bazillion calories (remember my 10 pound weight gain? I think eating 3/4 of this pan had something to do with it?) but let me tell you, WORTH EVERY CALORIE. Pure Heaven. Top it with some fruit and a dash of powdered sugar... soooo good.

Summertime, Firetrucks and Smallville

Today is Three Tangent Thursday!
Where I share three completely random things about myself...

Tangent #1: BYU sports are nearly over with for the school year since summer is almost here... 
so guess who finally has her weekends/datenights back??? That would be ME! Wahoo!!
So someone please explain to me how we're dealing with this in the middle of May:
When just a few days ago, we were doing a whole lotta this??
Tangent #2: We had a firetruck outside our house at 3am yesterday and it made me think about what three things I would grab before bolting out if our place was on fire [it wasn't. no idea why there was a firetruck and police car and ambulance out here. other than that we live in the ghetto.]:
-Baby D [duh. and I assume Mr. would make his own way out]
-Our file of important documents (wedding license, birth certificate, etc)
-My laptop. All those pictures!!
Also... I would grab my BOB if it was right by the door to make a speedy getaway with all my goods (knowing full well who would probably already be stashed in the front seat)!
My baby boy is so grown up... Seriously, does it go by this fast for everyone, or just the moms who work full time?? At 10 months (TODAY!), he sleeps through the night, between 10-12 hours [usually 8 to 7ish, we had a few rough patches when he would wake up crying at 5 am, but a few "cry it out" sessions with pillows covering our heads took care of that] and two good naps [Don't worry, I definitely just jinxed myself. Again. Just like I do every month...so I have no plans to talk about Baby D's sleeping habits Ever. Again.] I know I may complain about him (and the extra lbs he came with) but I seriously love this kid TO PIECES. He is the most perfect little dude.
Tangent #3: Am I the only one who is completely devastated that Smallville is over? I mean, it has only taken over my life the last 10 years. It was one thing to have to watch the end of Friends (I may have taken a day off of school in "mourning" for that one), The O.C. and then The Hills, but those 200+ episodes of Smallville were seriously AWE.SOME. The first and last seasons being my most favorite and I may have cried a little bit at the end of the last episode. How can you not fall in love with Superman?? I'm still a little bitter they chose some other guy over Tom Welling for the next Superman movie...
I would kill for those abs of steel.
Okay, not really but I am working on getting rid of this:
(in case you were wondering where those 10 pounds are as of last week)
Like I said, I'm working on it. I'm not even that upset about it anymore.
I'm changing up the workouts, eating healthier (eating more nutrient-dense foods), drinking more water, you know, the stuff we are supposed to do in the first place. Thanks for the weekly "trainer tips", Bob and Jillian. OH WAIT they aren't both going to be on The Biggest Loser anymore either. Boo.

Why do all my favorite shows leave me???
I am off to drown my sorrows in half hour increments of Hills reruns. 
[At least until my USWeekly comes in the mail tomorrow.]
Starting with Episode #1.
Trashy TV has less guilt than trashy foods, right??

I told you this post would be random.

Ok... your turn! Three tangents about YOU!

Wednesday, May 18, 2011

Tuesday, May 17, 2011

A chart can explain what I'm going through much better than I ever could in words.

10 rotten fatty pounds. That is what has consumed me over the last few weeks.
Silly, right? 
More on that here:
So, long story short, I've replaced working out with eating (which on my 5' frame, I can't really afford to do) and am eating just as much as I did while nursing, when I had an expendable couple hundred calories on my side.... no longer. While I used to work out while stressed or when anything was wrong, I no longer have that luxury and it is really frustrating to accept.

Kind of like the 10 pounds of baby weight that took me SO long to get off (like, 5 months!!) and I regained in a matter of weeks. I love food too much to go on some crazy strict diet or anything, I am just going to stick with the basics, Biggest-Loser style, and keep track of calories in vs. calories out via Daily Plate, which has worked for me in the past. Losing weight is hard, frustrating and can be really depressing, so I am focusing on the positive, like drinking more water and eating lots of good produce and MAKING EVERY CALORIE COUNT.

I am hellabent on losing those 10 pounds before my half marathon. :) I know I can do it, now that I have put my mind to it and shared my intentions with the whole known blogging world.

Anyone else have some awesome tips for me or goals for themselves for the next month???

lets talk running. and playdates?

First off, I cannot believe how wonderful all of my friends and family are!!! I was overwhelmed (in a good way) with sweet comments, emails, texts, and phone calls from everyone concerned for my well-being after that last post! Thank you SO so much and like I said, I am just fine, its really not a huge deal, and I'll post about it eventually, and since I am not good at explaining things, I'll be sure include a flow chart and some visuals. :) I am constantly reminded of how blessed I am to be in such good company with so many Christlike people. Which makes my little issue seem so petty and insignificant, but I feel loved nevertheless.

Now onto the good stuff...

Saturday I ran 8 miles.
At 6 o'clock in the morning. I had my little fanny pack, water, shot blocks, garmin, ipod, keys and cell... I was ready for anything! Ironic that I got this quote in my email this morning...

"Of course, I know all the gear in the world won't make me a better runner. Only time and effort do that. But all the gadgets over the years have sure made my training a lot more interesting—and fun."
John Bingham, "Ready for Takeoff," Runner's World 

It. Was. Awesome. Best run of 2011.

For someone like me who had to stop running cold turkey from last February-August, it was the first time in a LOOONG time I finally felt like a "real" runner. I had rhythm, it felt (mostly) good, and I felt that high like I have been craving (but haven't felt) in over a year. There is something to be said for early morning long runs (without a screaming child). They are heaven. I hope I can do another one this Saturday!

I even had a few minutes before Stef and Little C came over to take an "ice bath" ... I got the idea from Holley. :) All I can tolerate is some really cold water (I'm a total wuss) and 5 minutes is literally about all I get... can you see why??  Sneak peek of my life, right here:
Sorry, that's about all I can write about running for the moment. Forewarning: The rest of this post is just mom-jibberish. :)
I bribed Stef over to my house by offering to make Kneader's French Toast (heaven!) [recipe upcoming] she'd never tried before so I could see her and little C again. I took a bazillion pictures but this was the only one with both kids looking!
Oh those cheeks! It was great to talk to someone equally stressed about our half marathon in 20-something days. Don't mind my mammoth arms. Thanks for coming to visit me, Stef! You are so so sweet and it really made my day to have this little (cheapo) playdate... we need to start plotting some blogger picnic potlucks.
 After all the excitement, Baby D and I needed some refuelling. I made a salad I was SO excited for... and one guess who ate all my blackberries???
 Yup, that's the little booger. Counting all the blueberries he can convince me to shove in his mouth at once.
 Our friend Little J came over yesterday! And insisted to sit in the high chair, even though he's 3??? So funny. What a character of a kid.
We still can't get Baby D to feed himself regular food... so we have a little fun with this little quirk and have taught Baby D to give the Kevs treats. BUT.... we did get him to finally start holding his own bottle!! It only took 10 months to figure it out.
What a stinker. :)
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