Wednesday, July 6, 2016

All The Updates!

Hey Everyone! Are you all feeling rested after a long holiday weekend? Having an extra day or two off always makes me think ... all weekends should be long weekends ;)

Anyhow, after a few days of partaking in all things a holiday weekend should include, I'm ready to get back to the usual routine. Coach Matt sent me a new training plan over the weekend and I'm ready to dig in! 

This week includes:

Monday: 6 glue miles w/strides 4 glue miles - I indulged too much on the 3rd
Tuesday: 8 mile workout, inc. 5 miles w/pickups + Y-Blitz
Wednesday: 5 recovery miles + Y-Fuse + Y-Core
Thursday: 5 glue miles w/strides + Y-Blitz + Core Work
Friday: 10 mile run
Saturday: Rest Day
Sunday: 5 glue miles + Core Work

Total: 37 miles

These past few weeks I've been tweaking my diet a bit after noticing I'm consistently low on several nutrients, particularly potassium, iron and sodium. I believe this deficiency is playing a role in the awful calf cramps I get every Wednesday evening after Y-Fuse. These cramps are the worst - my leg (it varies which one) seizes up at an odd angle and won't move or bend until I can manually work out the cramp. Mega painful, not to mention inconvenient since it usually happens in the middle of core class.

I've been trying to get in more potassium by adding sweet potato to my meals and eating other potassium-rich foods like bananas, leafy greens and yogurt. However, I'm still way short on potassium pretty much every day. Anyone have tips for getting more in my diet?

Breakfast: Protein Oatmeal* + Plain Kefir
Snack: 6oz Greek Yogurt + 2 cups raw veggies
Lunch: Light & Delicious Tuna Salad + Banana + Nuun All Day Tablet
Snack: Popcorn + BeFit PreWorkout Drink
Dinner: Chicken Chorizo Tostada** + Spinach Salad + Blueberries

*1/3 cup old fashioned oats + 2/3 cup unsweetened plain almond milk + 1 scoop vanilla protein powder of choice + dash of cinnamon + sprinkle of sliced almonds and dried cherries

**1 whole wheat tortilla, baked + 1 cup arugula + 1 AmyLu Chicken Chorizo link, cooked and sliced + 1/3 cup diced and roasted sweet potato + 1-2 Tbsp fresh salsa + 1 Tbsp contija cheese

That's how I'm training and eating this week! To wrap up this post, I'll share a few recent favorites/obsessions. Here's what I'm loving lately:

Walks along the Milwaukee Lakefront - Lately the weather in MKE has been nothing but gorgeous. I've been taking full advantage of it with plenty of walks along the Lakefront. It's been wonderful - I hope things stay this way all summer!

All the treats - These past few days have been pretty treat heavy. It started with a batch of Chocolate PB Cup Cupcakes. I immediately put half in the freezer and packaged up a few to give to my parents. But I did end up eating three cupcakes over the course of four days. I also did quite a bit of indulging at Summerfest, Milwaukee's big annual outdoor music festival. It's tough to say which treat I enjoyed most - it's a three-way tie between bacon-wrapped water chestnuts, a chicken & waffle cone and a triple scoop of Cedar Crest ice cream!

Track & Field Olympic Trials - I've been super excited to watch America's best runners take to the track to see who will get to represent our country in Rio. My favorite moments so far have been Galen Rupp winning the 10,000 and Allyson Felix winning the 400.

But enough about me! How about you tell me:
  • What have you been up to lately? Any recent or upcoming races? 
  • Have you ever dealt with mid-workout cramping? What are your tips for preventing it?
  • Have you been following the Track and Field Olympic Trials? If so, who are your favorites to make the team and/or what are your favorite Trials moments so far?

I hope you all have a wonderful week!

- ST


  1. What are glue miles?

    Thanks for the tip on potassium. I've been having calf pain for the past week or so.

    1. Glue miles is how my coach refers to easy/comfortable miles. He says they are glue miles - the miles that hold the week together :)

      Hope your calf pain improves!

  2. The only problem with long weekends is Super Monday (the Tuesday after a monday holiday). It's like a Monday on Steroids. I will not give up my long weekends though!

    1. So true! Although I don't mind a short week :)

  3. Those treats look SOOO good!!!

    My trials trials moment was Kate winning the 800!!

    Oh and lentils have a ton of potassium!

    1. Thanks for the lentils tip - maybe I'll have to make a batch to add to salads!

  4. Ok.....those cupcakes and ice cream look delicious!!!!!