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Olympic Inspiration

I don’t know about you guys but I am loving the Olympics this year! We’ve been recording them each night so we can watch anything we missed in the morning while we get ready for work! I spent this morning blow drying my hair while watching this adorable cutie win GOLD!

IMG_0852This guy is just as sweet and adorable in person as he appeared last night during his humble interview post win! I still can’t believe I swam with him back in February thanks to Team Refuel!

The Olympics also provided a much needed distraction from last night’s hill workout. Gia doesn’t mess around when she prescribes hill workouts, many of which are easily done on the treadmill. Last night’s 3.5 mile session left exhausted and humbled as I know the 4.0 incline wasn’t nearly as bad as it could have been but still left be panting and counting down the minutes. Thankfully I was able to pass time watching the men’s synchronized diving during the entire run.

Tonight, I’m relaxing with Meghann, who is staying with me this weekend for BlogHer!  Much to my surprise, Meghann had the perfect long run dinner ready and waiting when I walked through the door.

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We chatted for over an hour while enjoying dinner. Living in NYC I feel disconnected from a lot of the wedding planning so it was great to talk about all the fun and painful details ranging from dresses, DJs, honeymoons, and suits! I can’t believe the big day and the bachelorette weekend will be here in less than six months!!

The pasta and Olympic inspiration will hopefully provide me with the perfect fuel and motivation for tomorrow morning’s 14 mile run. It seems that each year, during marathon training, there is at least one long run that begins at an absurd hour because I need to do it on a Friday before work. Tomorrow I have to be ready for a client meeting by 8am, which means that I’ll hit the street around 4:15 so I am back home in time to shower and be ready to go in a full suit and makeup by 7:30! Luckily, I have a great playlist and a book to keep me company. While Meghann has volunteered to log a few miles with me, I wouldn’t blame her if she slept in later and enjoyed a leisurely run at a more normal hour.

I’m so ready for the weekend to be here, kicked off with a Well+Good NYC and Physique 57 workout class and then a weekend filled with BlogHer events and enjoying the city with some of my blogger ladies!

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A Low Mileage Marathon Training Program

Greetings, my new running friends!  I’m Katherine and I blog about my
running adventures over at Neon Blonde Runner. I’m excited to be featured as today’s Marathons+Moderation guest post as I advocate something people don’t talk about nearly as often as they should: low mileage marathon training.

 

I’m a 3X marathoner with a PR of 3:26, following a fast love affair with running that started in 2010.

I want everyone to know that you do NOT have to do a high mileage program in order to qualify for the Boston Marathon!

I averaged 32 miles per week training for my most recent marathon PR of 3:26.

Here are my keys to marathon success on LOW mileage:

1)  Take rest days.  Your body MUST rest in order to build back muscle.  Do NOT feel guilty about taking a day off when you’re just not feeling it.

2)  Run faster to race faster.  Don’t be afraid to push your speed at least once per week.  I’ve added in a speed session every week or so and I believe that it really makes a difference.  You don’t even need
to do any formal track work if that idea stresses you out– you can just add a couple “fast” 5K or 10K pace miles into your workouts.

 

3)  Run with a training group.  When you don’t feel like getting out of bed for those early morning runs, you’ll be more likely to do it if you have people waiting for you.  Plus, running with a group or buddy will help you push your pace.

 

4)  Set goals.  Studies have shown that people who set goals have more success.  I don’t always set time goals, but I’ll set goals about what sort of effort I want to put in during a race.  For example, I’ll set goals that I want to negative split or run faster than I did last time.  Or you can have a goal of doing a hill workout once per week.

5)  Make time for non-running activities.  I strongly believe that you need to have balance in your life in order to achieve success in running.  Make time for your friends and family– I’ve never regretted doing so and I think it leads me to be more focused when it is time to run.

 

Best of luck to you in your running journey!  Please don’t hesitate to
contact me if you have questions about specific details.

You can find me on…
Twitter @KatherineHopper
Instagram @NeonBlondeRunner
e-mail neonblonderunner@gmail.com

What are you currently training for?  Does your body work better with high or low mileage? I’m going to run a marathon this fall (TBD) and I think my body works best with low mileage…but I’m willing to try increasing the mileage a little to see what effect it has on my running.

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Five Minute Asian Dinner

I tend to be a creature of habit when it comes to easy, weeknight meals. After a long day of work sometimes I lack creativity when I get home, especially if it’s after an evening event or workout. Therefore, you see lots of omelets, veggie burgers, bowls of cereal, or salads around the blog.

Alexia Sweet Potato Fries photo (11)

But, last night, after a five mile run in Central Park and a Pure Barre class with some fellow bloggers, I was not only ravenous but I was also craving an actual meal. Since it was already 9pm, there was no way I was going out to dinner. Instead, on the subway ride home, I started thinking about what was currently in our refrigerator and pantry that could create a nutritious and easy meal.

Thanks to the Asian Sea Bass we enjoyed Sunday night, the refrigerator was filled with ingredients such as minced garlic, ginger, bean sprouts, and vegetables. Within ten minutes of walking through the front door I had prepared a warm, satiating meal fondly called a Five Minute Asian Dinner.

Five Minute Asian Dinner

photo (15)

Ingredients:

1 package shiritaki noodles

1/2 package defrosted Asian vegetables

1/3 cup bean sprouts

Drizzle of sesame oil

1 Tbsp minced garlic

1 Tbsp minced ginger

1 Tbsp scallions

1 Tbsp peanut butter

1 tsp rice wine vinegar

1 tsp soy sauce

1 Tbsp orange marmalade

 Directions:

1. Par boil or microwave shiritaki noodles, according to directions, drain well

2.. While noodles are par boiling, defrost package of Asian vegetables.

3. Set aside 1/2 package of vegetables and well drained, par boiled noodles in a bowl together.

4. Drizzle sesame oil in a small saucepan on medium low heat on the stove.

5. Quickly saute garlic, ginger and scallions in saucepan.

6. Once warm, add peanut butter, rice wine vinegar, soy sauce, and orange marmalade.

7. Stir with a whisk over medium low heat for a few minutes until combined and melted.

8. Pour sauce over noodles and vegetables, mix well.

9. Enjoy!

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