2 states in one weekend

Hello lovelies!!
Hope you all had a lovely weekend! It’s been a busy one for me. Thursday night I flew out to Michigan to celebrate my grandpa’s 90th birthday. He’s quite the man. He has story after story and loves the Detroit Tigers. 
Happy Birthday Grandpa!!! 
While there we stopped at a local bar to get some dinner. I ordered a corn beef sandwich.  I did not expect to get the sandwich that I got. It was HUGE!!!
Look at this thing, its man verses food big!

Delicious yes however its was quite salty. 
After a wonderful time with my family it was back to St. Louis for the Rock ‘n Roll half marathon.
 I flew back Saturday, carb loaded at Zia’s Italian Restaurant, then got up bright and early ready to run. 
Not going to lie I was a bit nervous. Shin pain has been bad lately and was nervous it was going to hinder the race. I tried to keep it out of my mind as we got set to go. 

 13.1 miles, 1:49.15, I was done!!
My running partner Sarah had a personal best and under 2 hours with me at 1:49.15 with me! Alyson from SimplyNutricising also had a personal best. Girl rocked it running a 1:3… something. I can’t remember the exact number but regardless she did AMAZING!!! 
Hillary also (the girl in pink) ALSO had a personal best.Just a great day all around!!
 So proud of you all!!
Time to start another week and this week I’m heading back to the pool. I’m so excited to go splash around and get back into swimming since I need to give the legs a rest. 
Question for you!
What is your favorite low impact exercise? 
xoxo,
Katie  
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Weekend Wrap up

Hello lovelies! As my weekend wraps up with a cup of decaf chai tea and the cardinals, I realized I need to plan meals and workouts for this week, as well as reminisce on the weekend!
The weekend started out at Oktoberfest. Good beer, good food, and good friends. 
For dinner I had some ribs, sauerkraut potato salad, pretzel bread and some sauerkraut. I thought I didn’t like sauerkraut but I do (minus the breath it give you). That was followed by some potato latkes. 
 May need to make these this week.
Potato Latkes
Ingredients:
1 large baking potato (1 pound), peeled
1 small onion (4 ounces), peeled
1/4 cup all-purpose flour
1 large egg, lightly beaten
1 teaspoon salt
1/4 teaspoonfreshly ground pepper
Peanut oil, for frying
Instructions
1.    In a food processor or on a box grater, coarsely shred the potato and onion. For longer strands, lay the potato sideways in the chute of your food processor.
2.    Put in a colander, paper towel, or cheese cloth to dry out.  Let stand for 2 minutes, then squeeze dry again.
3.    In a large bowl, whisk the flour, egg, salt and pepper together.
4.     Stir in the potato onion mixture until all pieces are evenly coated.
5.    In a medium skillet, heat 2 tablespoons of vegetable oil until shimmering.
6.     Drop packed teaspoons of the potato mixture into the skillet and flatten them with the back of a spoon.
7.    Cook the latkes over moderately high heat until the edges are golden, about 1 1/2 minutes; flip and cook until golden on the bottom, about 1 minute.
8.    Drain on paper towels. Repeat with the remaining potato mixture, adding more oil to the skillet as needed.

Printable Version Here: Potato Latkes
We were lucky that the Cardinals game was being played at the festival. Couldn’t get any better, beer and the cardinals in the post season. 

After a fun night and too many beers, I met this lovely girl Alyson (go check out her blog: simplynutricising.com) for brunch at the City Diner. This girl needed an omelet and some coffee to set her straight. That was followed by some grocery shopping, cleaning, and a little nap. I decided to make Saturday my lazy day and just relax 🙂
Having a relaxing Saturday made me motivated to get stuff done on Sunday. Woke up and went for a little 4 mile run. I was really nervous about this run, my leg, more like my shin, has been really hurting me. I’ve had shin splints (spelling??) before as well as a stress fracture. The pain is in the same area as the previous stress fracture and is hurting worse. I’ll talk more about that in a later post, no need to dwell on the pain. I then went to mass and got some stuff done around the house, as well as attempted some homework. 
I was too excited to focus on homework because I was going to a baby shower!! One of the girls from my internship, is having a baby girl in February! She moved to Arizona and I haven’t seen her since she left in May. She is going to make just the cutest momma. It was kind of a themed shower: all of our favorite books from our childhood. Several of my favorite were already taken and  I couldn’t find these two
 
 so I went with Love is you & me
such a cute book!
&
The True Story of the 3 Little Pigs!
This was one of my favorite stories once I was a little older. It is quite a funny little story of what really happened as told by the wolf. I recommend it for anyone with a little one.

We enjoyed cupcakes from The Cup, 
 as well as seeing all the other books people liked when they were kids.

 And of course a little fun with the camera 🙂

 I have a feeling that this week will be a day by day thing for meals and working out. On Thursday I fly out to Michigan to celebrate my Grandpa’s 90th birthday, so the goal will be to use up leftovers and make sure food doesn’t go bad!
I do plan on making a beef stew or beef casserole of some sort.
So, my question for you is:
What is your favorite beef stew or casserole recipe??
xoxo,

Katie

Sunday Run Day

It’s Sunday Run Day!! Last long run before the half in mid october! I am heading into uncharted territory. 12 miles!!! Last weekend was my longest run yet at 11 miles. Now we are embarking on 12 miles. Tots can dominate this. I am a little nervous since I’ve been feeling under the weather this week and having a lot of shin splint/ leg pain. It’s the same place that I had my stress fracture several years ago. Happy thoughts though and its just a little pain in the leg :).
So yesterday I did not wish you all happy national coffee day!! 

Well enjoy your coffee, ill catch you up on the weekend after 12 miles Whoo hoo!!!! Xoxo, Katie

A weekend adventure running a 5k in altitude

So I thought I posted this post but found it in the draft box. Whoopsies. Well 2 weekends ago, I went home to Colorado. It had been FAR too long since I had been home. I love being able to go home and hang out with my puppies, cook, get fresh veggies from the garden, hang out with my mom & dad, I could just go on and on about how awesome being home is. 
Saturday morning before heading to the mountains started off with a delicious egg scrambler with peppers, fresh tomatoes, basil, and feta cheese.

After getting up to the Keystone I ended up taking a nap, it was the best nap I had had in such a lonng time. We have this chair at the condo that is PERFECT for curling up and catching a few zzzzs. 
After the nap we got ready for dinner since we didn’t end up gettin to the mountains til about 2:30.
We went to this amazing little Italian Restaurant
Tusacto Ristorante. 
I was in heaven with this meal.
 From the bread to my entree
A baked crab tomato and basil in vodka sauce.
Just Delicious.
Off to dessert,
chocolate cake with pistachio gelato.
Heaven on a plate 🙂
Then it was off to bed for the big 5k in altitude.
Got up early on Sunday to check in and head to expo. 
I love the feeling of mornings in the mountains. The air is crisp, and everything has that buzz about it that they’re/it is ready to start the day.

Not only was there a 5k but also a half marathon. I give those 1/2 marathon runners props  its crazy hard to run in the altitude especially for this flat lander.
Pre-race photo.
Cheers to my mom!! This was her FIRST RACE EVER!!! 
9:00 am rolled around  and we were off. 

The first mile wasn’t too bad. The first part of it was on asphalt then we took a turn and ended up on a trail run. 

After that, we took a right and I realized we were heading back towards the ski hill, which meant there was only one place to, up hill.
This pic was only the beginning of the uphill. It got steeper and I had to stop and walk to catch my breath. My legs felt great, my lungs, not so much. You don’t realize how steep ski hills are. I just ski down them in an oblivion of what I’m skiing over. After that hill, I am in much more appreciation of the steepness of the mountains. 
The best part about going uphill is coming back down!!
Finally we reached some flat land!

Finally in the home stretch, less than a mile to go!!!
Finished the race in 29 minutes. Definitely a lot slower than I’m used to but was crazy happy with it. As the announcer guy stated, in high altitude and trail runs, you need to add 15-20% to your time, which means I was right on the money.
A surprise to me, when I checked the results, I placed 9th overall and 1st in my age group. 
However back to my mom. She loved the race and is now hooked. She has now has a goal to do a 10k next summer. I am so excited to have someone to run some races with :).
After the race I treated myself to some Rocky Mountain Chocolate Factory almond cluster.

Spent the rest of sunday with the parents loving spending time with them.
Caught my morning flight with no problems and got a starbucks to fuel me through my work day.

What an awesome weekend. This reminds me how important it is to get home every now and then and enjoy the perks of being with family.
Xoxo,
Katie 

New Town Triathlon… Check

1000 meter swim, 20 mile bike, and 4 mile run completed!!
The morning started out bright and early with water, coffee, banana, toast with jam, and overnight oats.
 I added some blueberries and granola on top!
 And we’re off to New Town in St. Charles, MO.
 When I got there, the staging area was already pretty packed. Luckily I was able to find a location for my stuff.
 I try to set up my clothes in a logical way to speed up my transitions. I think I did a decent job. I still need to work at putting on my shoes faster especially my cycling shoes, girl had butterfingers. 
Pre-race photo op!
 
Three cheers to Alyson for completing her first triathlon!!! She did awesome! Not only did she tear up the run (which I knew she would), she dominated the bike like a pro! She passed me like she was one of those fast fancy guys with the expensive bikes. I’m SO proud!! 
Time to gloat a bit about myself. I overcame the lake portion. This was a big issue for me. It seems so silly but I almost had a panic attack at the beginning when I couldn’t see. I had this problem when I swam too. I hated foggy goggles, especially in the long races. If my goggles fogged up during a race and I couldn’t see, I felt trapped like I was stuck in the race and couldn’t see my way out. I can’t explain why but I had more mental battles with myself over not stopping to clear my goggles or getting out due to sheer panic of not being able to see than I really should have. 
However, I did not stop, I did clear my goggles once or twice and was top 15 out of the swim. 
The bike is a completely different story. The bike is my weak leg, which I admit sucks. I don’t pass people I get passed. The good thing is that this gives me something to practice and get better at. 
Some things I learned watching people bike:
Stick your knee out a bit when you turn 
not the best image but does the job. They lean into the turn and stick out their left knee just a bit. This will help when you are down in the drops of the handlebars (figured this one by almost not making a turn and coming very close to crashing). Next, install a waterbottle rack either behind the seat or up on the handle bars. Luckily I had on my camel back because I did not once reach down for water. Thirdly, work on figuring out the gears to keep the same cadence or the rate that  I pedal to maximize my speed.
Finally I am going to save up and get a Tri suit. I have a lovely rub mark on my dairy aire from the padding not being in the right part and the edge rubbed. Pass that Neosporin!
With all that aside, we finished and really had a good race and a good time. 

After the race, it was time to pack up and get some brunch!
We went to 3 Monkey’s off of Morganford a delicious brunch consisting of:
an amazing omelet, just look at it cooking!!
Bloody Mary
 
Poached salmon with some crackers 
 a terrible waffle ( SO disappointed)
Then more fruit a brownie thing and an oatmeal raisin cookie. 
 
Brunch is one of my favorite meals. Minus the waffle, this was a delicious brunch ( they really should switch the waffles for french toast with walnuts and blueberries, but that’s just my opinion)
So that granola recipe from yesterday,
Here it is!!
Home-made Granola
Ingredients
6 cups old fashioned oats
1 cup chopped walnuts
1 cup sunflower seeds
1 cup slice almonds
1 cup wheat germ
3 tablespoons chia seeds
3 tablespoons flax seeds
2 scoops of vanilla protein powder
(Optional added dried fruit, coconut, craisins, raisins etc)
1 tablespoon cinnamon
2/3 cup Brown Rice Syrup or honey
½ cup canola oil
Instructions:
1.       Preheat oven to 325F.
2.       In a large bowl, mix together all the dry ingredients (minus the dried fruit)

3.       On the stove, hear the oil and brown rice syrup
( I didn’t have brown rice syrup for this batch so I used some vanilla (1 tablespoon)

4.       Once the oil and syrup are heated and starting to bubble, pour over the dried ingredients.
5.       Spread on a cookie sheet and bake 15-20 minutes. At about 15 minute or right as its starting to turn brown, add the dried fruit and bake for an additional few minutes.
6.       Remove from oven once it is golden brown.

7.       Let it cool and store in glass jars or Tupperware.
8.       Enjoy!!

Click here to print!

Off to watch Drop Dead Diva!

xoxo, 

Katie 

What I love about Sundays

Sunday’s are such a great day. You can get caught up on stuff from last week, prepare for the following week, and just have a relaxing day. However we’re going to start with dinner last night which was delicious!! It was leftover salmon and blackbeans with a sweet potato.
I know, I know there are 2 starches on my plate and no veggie, I had a salad  at lunch so we’re good (this is a do as I say not as I do moment, a veggie should be on your plate for dinners).
This delciousness was followed by a delicious peanut butter cookie (will be posting about these tomorrow) and some chocolate coconut ice cream from Trader Joe’s.

This stuff is amazing!!! It does not have all the fat or calories of regular ice cream. Score in my book!!
The rest of the night was devoted to studying, and getting ready for tomorrow, no need to document that.
All American 5k and fun run
The morning started off with some overnight oats, a banana, water and of course coffee!

Since the run was a straight shot, we parked at the finish and biked to the start. However, when we got there, someone couldn’t remember the combination she set the night before (short term memory problems??), so Alyson was nice enough to share her bike lock with me. (the story ends with me back home trying to figure out what the combo is AND finally figuring out it wasn’t what I thought I set it as whoops!!)
Pre-race excitement!!! and pre sweaty photo op!
Even though it was a 5k, I still love the atmosphere and how excited people are to run!
And we’re off!!
Mid race!
 Whoo hoo! we ran Americas Fastest 5k!
Literally, this was a PR for the books for me!!

After the race, it was part 2 of the morning, going for a ride!
14 miles, no falls, was able to clip in and out with some ease (im a newb to the clips and am making leaps and bounds with my progress with them!)

 After the ride, my legs were killing me and my tummy needed some food, time for lunch!

Chicken salad sandwich, chips, and hummus and a big delicious salad. I then treated myself to a little ice cream with a cookie again (it was the last one and was staring me in the eyes). Get the chicken salad recipe here: Revamped chicken salad sandwich
After lunch it was back to the grind of homework, with a little help from coffee.

Church followed as well as leftovers for dinner. Then Skyped with my dad for Father’s Day, made me miss home especially when I saw my doggies. I miss them SO much.
Really need an updated picture of them Gracie ( the ligher one is now 2!)
Lots and lots to discuss this week, blogging is going to be my breaks from studying!
gotta run folks Drop Dead Diva is on!
xoxo,
Katie