Jillian B. Murphy on Running a 200 Mile Relay Race, and Reflections on Teamwork

If you read my blog on the reg (there has to be someone right'?)  then you hear me talking about Jill, Jillian B. Murphy, or Running Master Jill as I like to call her.

Jill has been a HUGE inspiration and support system from day one.  Jill helped me train for my first long distance race and ran my first half marathon with me (20 minutes faster of course).  

She keeps me calm, joins me on my distance runs, scolds me when I ignore all her rules, shares her recipes and secrets,  approves or disapproves of all running related purchases, and constantly reminds me I can do this.  When I need to bitch about a bad run or get some advice on a running issue, she always listens and responds with a " I know... I get it".

This girl is a vault of amazing information and I was really excited when she agreed to guest post for me (while I am away sunning scuba diving, drinking, and maybe running in Bonaire).  

Jill has run countless races from marathons to overnight relays.  I recruited/begged Jill to run Ragnar Cape Cod with me last year.  When she agreed, she also agreed to run the hardest leg with me on the other team.  We ran three legs  and a grand total of 24 miles (9 miles, 9 miles, and 6 miles).   When she wrote a blog post for AMACOM Books Blog about her experience with Ragnar and the teamwork required in running a Ragnar Relay, I had to link it up here.  

I mean the blog is called Running A Ragnar. 

Click on this link to read her post on teamwork and her experiences in the Ragnar Relay!

Meet Jill and Enjoy!

Keep an eye out for a guest post or two from Jill on the blog this week.   

Thank you Jill.

For Everything.  

Happy Running
Katie 

(How To) Taper for a Marathon

While I completely understand the need for a taper, it seems really hard (mentally) and the rules seem a little confusing.   I did a bunch of research and here is what I found for tapering.  



* Do your last long run three weeks before your marathon


* Two weeks before cut your mileage to about 50-75% of what you were normally doing


* One week before cut your mileage to about a third 


I  am a control freak, and I always always need a plan, and a schedule laid out in front of me.... so I put together a schedule for May (trying) to follow these guidelines.  

3 Weeks Out :  22 Miles Long Distance  10 mid week
2 Weeks Out : 10 Miles Long Distance 8 mid week

1 Week Out: 5 Miles Long Distance 6 mid week

Week Of: Two 3 mile runs, two rest days before race.

Other important aspects while tapering:  Maintain a healthy diet high in carbs and protein, drink lots of fluids, get 8 hours of sleep a night. 


Three weeks  of tapering that seems like a lot right?  I was a little worried about losing all of my fitness until I read this:  Patti Finke, who coaches 250 maratoners a year says "What they don't realize is that in those last few weeks, it's the rest more than the work that makes you strong.  And studies show that your aerobic capacity, the best gauge of all fitness, doesn't change at all"

Is anyone else surprised by this?  It is good to know that 3 weeks off wont ruin 3 months of training.   It is just going to be a mental struggle to stay relaxed and keep my "long runs" low distance.  I know I will want to run longer distances to prove to myself I can-  I will have to fight this urge!

The main point of a taper is to minimize fatigue.  The last three weeks is not the time to add in more runs, or fight the mental battle of long distance, that should be done long before.  The last three weeks you want your body to repair muscle damage from training, replenish your carbohydrate storage in your muscles.  

If you are like me you have made it this far (almost) injury free! (darn cankle) Spend the last three weeks celebrating that instead of risking a new injury?

Guest Post: Kristen makes Tate's Bake Shop Key Lime Pie

Hi!

 I am so happy to be guest posting on Katie’s blog. Wehave been the closest of friends since meeting in 6^th grade scienceclass.

(Senior Prom 2006)

I am always so impressed with Katie’s ability to make timefor running, two jobs, her cute dog Olive, and those cooking skills… She canthrow together a great dinner with zero instruction or prep. We always jokethat she cooks, and I bake.

As we’re heading into spring, I thought I would share one ofmy favorite warm weather deserts. Tate’s Bake Shop on Long Island has a cookbookwith a pretty killer key lime pie recipe. The combination of a sweet crust and tartpie filling makes a delicious result.  Secondbest part? It is so easy to make!

                                     

            

            

For the GrahamCracker Crust:

-         1 ¼ cups graham crackers, processed (or smashedin a Ziploc bag!) to fine crumbs – approximately 1 ½ packets

-         1 tablespoon sugar

-         5 tablespoons salted butter, melted

Mix the crumbs and sugar in a medium bowl. Add the butter.Stir until well blended. Lightly grease the bottom & sides of a 9-inch piepan or dish. Press the crumb mixture evenly against the sides and bottom of thedish. Bake for 10 minutes at 325 degrees. Cool completely.

For the Key LimeFilling:

-         4 large egg yolks

-         1 tablespoon grated lime zest, from one lime

-         1 14-ounce can sweetened condensed milk

-         ½ cup fresh lime juice, from about 4 limes

In a medium bowl, using an electric mixer, beat the yolksand lime zest until they are smooth. Beat in the milk, then pour in the lime juiceand beat the mixture until smooth. Pour the filling into the graham crackercrust and bake for 10 minutes at 350 degrees. Cool the pie then refrigeratetill it’s cold, at least 2 hours. I let it cool in the fridge overnight as Ibaked it after dinner.

Enjoy!

                                

                               

                               

Tollbouse cookie pie

Sometimes you just need something sweet. 

Sometimes you just need something sweet and completely not healthy.

 Sometimes you just need a tollhouse cookie pie.

I know this is a running blog, and I am supposed to inspire you with healthy recipes, but I also believe life is about balance.  Work hard play hard right?  In this case play hard eat hard.  It's okay to put down the wheat bread for a croissant.  And sometimes its okay to load an apple pie crust with cookie dough.  

It was a friend birthday Saturday and his cake request was a tollhouse cookie pie.  I am not a baker.   I can't even pretend I am a baker.  I destroy everything I bake... I burn it..... I dont measure the ingredients. It is usually a disaster.  

When I found this 8 ingredient recipe, I felt empowered and pulled out my neglected mixing bowl.  Mix all ingredient, pour in pie shell, bake for an hour.  It is trickier than it sounds.  

BUT I DID IT.  

This was absolutely delicious-  Still ooey gooey in the middle, and paired with vanilla ice cream it tasted like a cookie sandwich.  


How do you make this recipe lower in fat?
Best way to make unhealthier snacks healthier....
Share with friends  :)

TOLL HOUSE CHOCOLATE CHIP COOKIE PIE

2 eggs 1/2 c. all-purpose flour 1/2 c. sugar 1/2 c. finely packed brown sugar 1 c. butter, melted and cooled 1 (6 oz.) pkg. (1 c.) Nestle's Toll House semi-sweet chocolate chips 1 c. chopped pecans or walnuts 1 (9-inch) unbaked pie shell If using frozen pie shell, use only deep dish style and thaw completely. Place on cookie sheet; bake 10 minutes longer.Preheat oven to 325 degrees. In large bowl, beat eggs until foamy. Add flour and both sugars. Beat until well blended, and blend in melted butter. Stir in chocolate chips and nuts. Pour into pie shell. Bake at 325 degrees for 1 hour. Serve warm with whipped cream or ice cream. Makes 1 pie.

Enjoy!

Bonaire bound !

It is finally here!  

I am on my way to Newark and off for a week in Bonaire diving and playing in the sun.  I am hoping to squeeze a few runs in but that depends on the newly formed cankle. 

 I wont cry over missing a few runs but I am a little nervous about diving with a bad ankle.  While diving is low impact, it will be straining on my ankle to swim in the fins.

One day at a time though....

I had to pack almost all of my scuba gear (BC, regulator, fins, boots, wet suit, computer, masks) in my carry on.  This left about no room for clothes.  I tried to go bare minimum on the clothes.

I packed 6 dresses, 1 pair of shorts, 2 pairs of gym shorts, a few running tanks, undergarments, and lots of bikinis.  And I will be wearing a pair of pants and a jacket there.  I think that's everything.  I plan to live in a bikini all week anyway!.

I laid out the cute jewelry I wanted to wear with the dresses to make sure I didn't forget any accessories ;) 

I managed to fit all of that in these three bags.  My checked bag really isn't that big and it fit all of my scuba gear and most clothes.   I put my regulator, mask, and dive computer in the red and white laptop bag as a carry on.  I put the rest of my clothes, books, electronics, and documentation in my beach bag.  

I am still amazed I life into three bags.  

After all of that packing I sat n the couch  painted my nails, and stuffed these two coldstone ice cream cupcakes down the ol' hatch.  Delicious.

I have set up a few posts/guest posts for your viewing pleasures while I am away.  Not sure if I will have cell service or internet in Bonaire... I am assuming no.  It seems like a realllly tiny not so popular island.

I had never heard of it... have you?

While reading a brochure they suggested "to prevent the windows in your rental car from being smashed, leave your vehicle unlocked and all belongings at the hotel".

So I am guessing internet is a no no.

I hope everyone has a great week with some great runs.  Can't wait to report back with details from the trip.  And I hope you LOVE the guest posts :)

Happy traveling,
Katie