Party time

In Ohio...

Against sameness

I hope my daughters always realize that they are perfect just like they are -- that those little unique things about them are what make them different.

It's hard to be different in the world. It's hard to be something against the norm. But, recently Christ has been urging me to loose that urge in my life to want to replicate what I see at the same time appreciating other's differences.

Romans 12:5

so in Christ we, though many, form one body, and each member belongs to all the others.

O-H-I-O!

How funny is this pumpkin. O-H-I-O.

Stick your bootie out

It's not skating without your bootie sticking out. 

Tentative...

Gold! 

Ava and Sophia have really enjoyed playing baseball with their Tinkerbell bat. 

Caraway brined pork chops with roast pears and sweet potatoes. Mmm! 

This little man is four months! 

Girl. Raising kids is just plain hard. Don't think for a second from this blog that I have everything together. Last night dear Ryder went on a sleep strike from 7:30 pm - 10 pm, although he was very tired. I was so revved up from him fussing that I called Brandon and asked for Yoder's french onion dip, Ruffle's Wavy chips.

I may have *cough cough* eaten 3/4 of said bag of chips in 24 hours. That dang snack is deadly and should never be in our house. Plus, I think Ryder is having a growth spurt over the past couple of days because I can't seem to stay full. I am always hungry and he's eating all of the time.

We went to the rec center today as Sophia was at her preschool (which she loves!).  I knocked out two warmup and cooldown miles and 3 miles tempo (2X8:47, 8:34). My goal is to continue doing tempo runs around 8s to get used to running this for an extended time at lactate threshold pace.

Runner's World says you have to run "uncomfortably hard"for around 20 minutes to see significant results. And longer for 10Ks, half marathons and marathons. I am steadily working my way up.

From Runner's World:

... By increasing your lactate threshold (LT), or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions--by-products of metabolism--are released into the muscles, says 2:46 marathoner Carwyn Sharp, Ph.D., an exercise scientist who works with NASA. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your "threshold," meaning your muscles become better at using these byproducts. The result is less-acidic muscles (that is, muscles that haven't reached their new "threshold"), so they keep on contracting, letting you run farther and faster. 

...If Done Properly

But to garner this training effect, you've got to put in enough time at the right intensity--which is where Roberts went wrong. Her tempo runs, like those of many runners, were too short and too slow. "You need to get the hydrogen ions in the muscles for a sufficient length of time for the muscles to become adept at using them," says Sharp. Typically, 20 minutes is sufficient, or two to three miles if your goal is general fitness or a 5-K. Runners tackling longer distances should do longer tempo runs during their peak training weeks: four to six miles for the 10-K, six to eight for the half-marathon, and eight to 10 for 26.2.

After my run I was done. I wasn't excited. I was just exhausted from the rough night last night. But, the workout is over and some days are just like that. :) Chocolate milk after was my reward. Ava and I had lunch together with Ryder and then dropped off some popsicles for my mom who has been so sick. Glad she is feeling better.

Ava had gymnastics today and did awesome. She is working on uneven bars, the beam, and practicing her handstands. She also is learning how to "finish" a dismount. Ava has gotten so good and is having fun with her friends, Miranda and Morgan, in class. She loves to race to get a drink of water and then race back. Sophia plays with a little girl who has a sister in the class.

I made an awesome pork chop dish last night. After brining the chops in water, salt, sugar and caraway seeds, I followed the Pioneer Woman's recipe. However, I did finish the chops in the oven and added fresh rosemary, cinnamon, ginger, all spice, and other fall spices. And I roasted sweet potatoes and pears together with fresh rosemary in the oven at 400 for around 35 minutes.

Yum!

Question: Do you tempo? What's your goal race this year? 

What's your "deadly snack?" 

Holy homemade microwave popcorn

Sophia with her special popcorn we made for a reading snack. Our friend Heather introduced us to this cool method of making your own microwave popcorn with only 35 calories (except more because I add butter). She loved it! 

Fill a brown bag with about a cup of corn kernels and add pat of butter and wrap rubber band around a brown bag. Microwave for 3 minutes or until you hear no more popcorn. Cheap and healthy! We love to add salt and parm cheese. 

These are just our favorites. Chocolate milk popsicles with frozen bananas. Soo good. 

Healthy eggplant caprese! I made an eggplant caprese hamburger. Mmm! Slice japanese eggplant in small slices and add olive oil, salt and pepper. Grill eggplant first and then when finished add mozzarella and sliced tom. Cover grill with lid and let melt for one minute. Add basil and enjoy a healthy eggplant parm. 

Ava rocking the towel head look! She feels like a big girl with her towel. 

Long runs are back. Well, sort've. Last Saturday I ran 7.5 for  the first time in awhile.  I did it in 10:08, which is pretty good because I bit it hard at mile six. I had leaves in my hair at the end of the run from falling. I usually do long runs around 9:40, so not running long has made my times slower. My speed sessions are in the 8s min/mile right now.  Hungry runner girl just did a post on increasing mileage.

Workouts
Nursing Ryder has made working out an adjustment because I am always hungry and eating enough calories when I run is not always easy. Also, I am just tired at the end of a long day. So, I am aiming for quality workouts over quantity. This means four workouts at least per week, 1 tempo/speed, hill, 1-2 easy, and 1 long. My favorite workout right now is speed workouts on Tuesday because I see the most progress. Also, I am incorporating swimming laps, which is so good for loosening muscles and working core muscles.

I have to be good with increasing fitness, while not seeing a weight loss since I am "stuck" because of nursing. Those last pounds are holding tight until Ryder starts solids and weans next May. Right now I tell myself that my body is taking care of two people and it makes holding the weight feel better. I am doing workouts where I am burning almost 900 calories (long runs), I eat healthy, and still don't loose it. I have the nursing curse of holding it until I am done.

Future goals
Brandon and I would love to Cap City and then a marathon next year. It would be our first marathon and Brandon wants to do it together. Maybe we could run the "slacker marathon" in Colorado sometime. Have you seen it?

Questions
What's your favorite workout of the week? Speedy Tuesday or Saturday long run days
What's your favorite snack to watch TV with? Mine is hot chocolate or chocolate