a vlog. sort of

I frequent a health & fitness board and lately there has been an influx of IT band questions. Since my IT band is something I struggle with it I thought I’d make a brief video of the stretches I do to keep it loose & under control.

I rode the stationary bike for an hour before I made this video, so, excuse my crazy hair.. and I’m not even going to apologize for the state of my living room. We live here – it’s real life. It’s not always picked up. deal with it.


A few other IT band maintenance tips:

– I never stretch cold muscles. If I can’t ride the stationary bike, or run, then I’ll walk on the treadmill for 5 – 10 minutes to get my legs warmed up – then I stretch.

– I also take hot hot epsom salt baths to loosen up my legs. After I soak for as long as I can stand it, I foam roll & stretch.

– foam rolling – your best friend, and your worst enemy.


Lately I’ve been really bad about stretching, and I can definitely tell. It’s something I need to get back into the habit of … Race season is coming up, and if I’m going to have a successful season then I need to get this IT band worked out and loose.

Do you have any other favorite IT band stretches?
Are you good about stretching after a run, or do you avoid the whole stretching thing.


nothing to see here

I’m still not running. I’m still resting.

I did ride the stationary bike 50 minutes today. I did a test ride for a few minutes to make sure it wouldn’t bother my calf – it didn’t, so I rode.

Nothing really exciting, 11 miles in 50 minutes. That’s pretty slow. I don’t even think my heart rate got over 120. Oh well. I worked up a little sweat and that made me feel better.

Wednesday was a complete rest day. I got dressed to workout, but my calf was really, really hurting so I decided it would be best if I just sat on the couch and iced it.

Since there is nothing going on around here – although I did make a really good crockpot dinner tonight; I’ll show you some of my favorite pictures from our Bahamas trip. (I’ll post the crockpot recipe tomorrow. it’s easy, It’ll take 5 seconds).


Jupiter Inlet – Approximately 70 miles from West End, Grand Bahama.


I love this picture of Chris. He is totally in his element.

There is a channel that runs from the north side of the island to the south side of the island which allows us easy access to either side.

The bummer about this channel is that it’s a NO WAKE ZONE..for 6.5 miles …

Last year was the first time we learned it was a no wake zone. There are signs up & down the channel that say speeding is punishable by 3 mths imprisonment.

6.5 miles takes about 1.5hrs.. in the blazing hot sun. Not fun.


why yes, that is a car at the bottom of the channel. I’ve been coming to the Bahamas since I was 10. I’ve been through this channel more times than I can count and I’ve never seen the bottom. The water is usually to choppy – this year we must have had really good luck because there were several days we could see the bottom. You wouldn’t believe all the boats we saw… Oh, and a car. Yes. really. Crazy, right?


opening day of lobster season

At the 5 second mark whatever was on my line tried to pull me over board – I started to say, “oh shit.” and then Dale & Dad laugh at me.


I think that stinky barracuda is what I caught. I can’t remember, but I don’t have the rod belt on yet, so I think that’s what I caught. Those barracudas stink – literally. They have a horrible smell. That guy was HUGE. He doesn’t look it, but he was probably 3.5 – 4ft long and weighed a lot!


I’m cheesin’ from ear to ear in this pic – That is a nurse shark – not really the kind of shark I wanted to catch, but it was a helluva fight! (see, I have the rod belt on here…not that I was using it, but I had it on.)






In case you thought I was exaggerating about the amount of time we spend on the boat in a single day… 6:48am – 7:25pm .. and no, we never came in to the maring between those times. This was the first day of lobster season, which is like the amazing race for the biggest lobster.  — The water on the north side of the island is much more shallow than the water on the south side. We stay on the south side, so we have to go through that long cut to get to the north side. No way are we going through that thing 4x in one day – Once we are on the North side we are staying until the day is over.

We spend a whole lot of time riding around the shallow water on the north side of the island looking for rocks. You ride up high, then holler when you see a “donut.” A donut is a dark spot (usually a rock) with a white ring around it.



The water on wednesday was REALLY smooth, so it made spotting the rocks really easy. When the clouds cover the sun, or when the water is choppy it’s hard to tell the difference between the rocks & shadows and we spend a lot of time chasing nothing. I’m not exactly sure who that is diving on those rocks. I think it might be chris, dale & jeremy. can’t tell except for jeremy and those bright yellow fins.

That’s it for tonight. I’m headed to bed.

Happy Friday!

Do you have a long weekend? Any plans for Labor Day?

I went running

Whoa. I went running. how amazing. {sarcasm}


After work on Tuesday I was in a really crappy mood. Not for any particular reason, I just was. I sat at the kitchen table and pouted for approximately two hours. I listed 7,000 reasons why I didn’t want to work out.

There was a pity party going on in H-Beach & I was the guest of honor.

At 6:30 I decided working out wasn’t happening so I started dinner.
At 7 dinner was done…  by the time dinner was done, I had gotten over whatever it was I cranky about and decided that I actually did need to run.

I found my iPod, strapped my garmin on, and headed out the door.

ahhhhhh bliss.


it felt SO good to be out on the street running…. the only annoying thing was that some of the streets were flooded so I couldn’t go all the way down them.. such is life when you live on the coast I guess.

I managed to get in 4.15 miles with an 8:46avg.


No foot pain! A little discomfort when the tongue of my shoe would slide over, but besides that my feet felt great… I will admit I ran in my old adrenalines.again. I just don’t know what to do about the Saucony. I hate to give up on them… and I really don’t want to have to find a new pair of shoes.

I’ll give them one last shot this weekend on my 10 miler and if I have any pain then I’m breaking up with them. I’ll give them to Jenny,  then I won’t be tempted to run in them.


This morning I woke up with some weird R calf pain {seriously, I’m falling apart over here} so I have my PRO compression sleeves on in hopes that it will stop hurting by tonight. I’m sick of hurting. This is crap.

ah yes, my orange crocs. Don’t judge me. I can’t walk around barefoot. ick

Just what I needed

Today was a Tropical Storm day ….. today was a nicer day than the majority of the days we had last week, weather wise. The sun was shining parts of the day, and we definitely had less rain.. Oh well. Thanks Isaac, I needed a long weekend.


Good News: My foot hasn’t bothered me all day.

Today’s ass whooping WOD involved a total of 2.75 miles of running and it didn’t bother me at all – There were also box jumps involved, and those didn’t hurt either. Thank goodness!

Speaking of today’s WOD. It was intense. It was called Assault… the name alone is scary.

I survived.

I told Chris in the 2nd set of the workout, “I think I might puke.” I was definitely right at the threshold of puking. It was super hot in my garage, and the humidity was absurd.

“box” jumps at home. Last week I did box jumps on the 10.5” step in the bathroom in my guest apartment. This week I decided to make them a little more challenging and use the 2nd step on the stairwell that leads into our house.

It was definitely more challenging to jump over the first step and onto the landing. but I liked it. It was actually kind of fun.


While today’s workout was tough, and made me want to puke, I loved it. I needed a challenge after sitting at home all day.

Chase delivered.

Can’t wait to see what’s on deck for Tuesday’s workout.


Since my foot seems to be feeling better I’ll try to get in a few easy miles. I was thinking of maybe doing intervals, but I don’t think that’s a wise decision considering my foot’s been “better” for less than 2 days.. Don’t want to take any steps backwards.

Have you ever hit the puke threshold in a workout?
I’ve never actually puked, but after a very hot 5k last summer I thought I might lost it as I was crossing the finish line.

Week in review: aka What I did when I couldn’t run.

yah buddy! My ChaseFordEndurance shirt arrived!

Last week was crap on the running front. I’m not really sure what I should do about my left foot. Sunday it felt okay, no soreness. I wore old adrenalines all day. I rarely walk around barefoot, but I do wear crocs which provide no support.

On Saturday I wore my Brooks pure cadence with compression socks and had a lot of pain. Maybe it’s the pure cadence? I don’t know.

It’s difficult to rule things out when I wear 3 different pairs of shoes.

While my left foot didn’t hurt, the bottom of my right foot felt sore all day Sunday.

seriously feet. WHAT IS GOING ON?

I guess it’s probably a good thing that we aren’t doing Space Coast – I don’t feel so much pressure to make sure I get my long runs in. I don’t enjoy taking time off from running, but if I have to, then I have to.


What I did when I made myself stop running:

Monday: WOD
Tuesday: WOD + 60 min bike ride
Wednesday: WOD + 40 min bike ride
Thursday: 50 min bike ride
Friday: total rest day
Saturday: 12 mi long run
Sunday: total rest day
Total: 12 miles


Assuming my feet get their crap together:

Monday: WOD + bike
Tuesday: WOD + 3mi easy
Wednesday: WOD + 4mi easy
Thursday: 60 min bike
Friday: WOD … fridays are rest days, but if the WOD is not leg heavy I’ll do it.
Saturday: 10 mi
Sunday: Rest
Total: 17 miles

Unrelated running question: My laptop is on the brink of death. I get the blue screen of death at least once a day, and some other random error message a few times a week… It’s been on it’s way out for a while, so I won’t be surprised when it finally kicks the bucket.

That said: What type of laptop do you use? PC … A Mac is not in my future.. I’m like a granny & learning a whole new operating system does not sound like a good time. Plus, Chris will choke me if I mention shelling out 1k for a laptop. I’M KIDDING, HE’D NEVER CHOKE ME… but he’d give me a serious side-eye.

So.. recommendations? I currently have a Sony Vaio … I don’t love it, but I’m not opposed to getting another one if someone highly recommends Sony over the other brands.

it was a good good day

I didn’t spring right out of bed like usual this Saturday morning: I slept through my alarm for about 30 minutes, and then when I did wake up, I still hesitated to get out of bed. After I gave myself a talkin’ to I got up, and made my way to the kitchen for coffee & oatmeal.

Shannon & I had 12 miles scheduled for Saturday – we met the rest of the group at Starkey & headed out for our run around 6:45.


My left foot was bothering me quite a bit on Friday, so I wasn’t sure if I’d be able to make the full 12 miles. I went into the running telling myself it was okay to turn around if my foot started to act up to much.

The humidity was high, but we had some nice cloud cover for the majority of our run so the heat didn’t seem to bad.. dare I say it was somewhat pleasant –

You know you’re from Florida when you’re saying 73 with 100% humidity is pleasant … hey, we’ll take what we can get around here.

We ran the first 4 miles with Jackie, Rachel & David.. JM was along for the first couple of miles, but cut out early.. I forget her excuse Winking smile   —

My foot started hurting pretty much immediately. David asked how it was feeling and I just grunted something about it was hurting and I didn’t know if I’d make it the full 12 miles. Then the pain went away, then it came back. It did that pretty much the entire run. Frustrating to say the least.

At mile 4 we stopped for a water/fuel break. . I retied my shoe at mile 4 – I tied it so that the tongue couldn’t slip around. I was hoping that this would take the pressure off the top of my foot.

Me & Shannon at mile 4

me & shannon at mile 4

Rachel, David & Jackie turned around at the 4 mile mark; Shannon & I forged ahead

My foot continued to bother me off & one for the duration of our run. It wasn’t to painful that I couldn’t handle it – It’s really wasn’t even painful, just annoying and frustrating.

Despite the high humidity I was feeling really good. I thoroughly enjoyed the run, and was so glad to be out on the trail. Mentally I felt strong, physically I was feeling awesome. I did start to fatigue a little in the last 2 miles, but with Shannon right ahead of me I had someone to focus on and to keep me going. I can’t quit in the last 2 miles. That’s when I need to dig deep and push on.

We picked up the pace over the last 6 miles, and ended up with an 8:06avg for our 12 mile run. Definitely happy with that pace! 7:52 & 7:53 for miles 11 & 12? Yes please, I’ll take it.

I am really looking forward to my next half marathon!

aug 25 starkey 12

DSCN1727(you’re welcome for that old picture. Neither of us even look like that anymore)

Last weekend Jenny & I planned on heading over to the beach this weekend. and thennnnnnnn Tropical Storm Isaac showed up and threatened to rain on our parade. I decided I’d head down to her house after my long run & we could just hang out rather than going to the beach. 

I got to her house around… I don’t know what time it was. 10 maybe? We talked, and talked, and talked, and talked..  We got showers around 12 (she had done a 28 mi ride that morning) then started lunch. For some reason we always eat pizza for lunch when we are together. We love some pizza! Publix has some seriously awesome pre-made pizza dough so we usually go that route.

There are no pictures of this pizza.. but believe me, it was good. We used 1 can tomato sauce, pizza seasoning, green peppers, bacon & onions + mozzarella cheese. Baked for 18 minutes, and voila! easy to make, tasty to eat pizza!


Our goal for the day was to drive down to Longboat Key where we are planning on doing the majority of our 18, 20, & 22 mile runs for our March marathon. Jenny & her Hubz ride their bikes down there and love the area, so we went to scope it out.

It looks perfect!! Sidewalks & shade, and public bathrooms – What more do you need on a long run?

I can’t go to Jenny’s house w/o stopping for froyo at Yogurt Mountain. We didn’t have a frozen yogurt place in my county until Friday (they JUST opened) so froyo is always a yummy treat when I go over to Jenny’s neck of the woods.

delicious!  Blueberry tart froyo + old time vanilla bean.. need I say more?

I made it home around 6:45pm and crashed in bed. I seriously put my pjs within minutes of walking in the door. grabbed my computer & headed for bed.

I was dead asleep by 10:30, and didn’t get out of bed this morning until 9.



Today we are spending the day waiting.
waiting to see if T.S. Isaac is going to turn once it hits the Gulf.. Waiting for the rain & wind to start. Just waiting.


Hopefully you’re Sunday is more fun than ours!

Moving on to the next plan

Sometimes things just don’t work out the way we plan.. rarely do they work out exactly as we plan.

For example: The Space Coast Marathon.. It’s not happening. We aren’t going to be running the full marathon this year. We will be running the half, but the full isn’t going to work out for us.

Honestly, I’m a teeny bit relieved.

Do I want to run a full? Yes.


Space Coast? Uhm.. I had mixed feelings on Space Coast.
The potential for it to be miserably hot on race day has been bothering me for a while now.. I know I’ve been a whiney baby about the heat – It’s just not fun.

I have been really considering whether or not I wanted to run Space Coast. I want to do a full, but I just didn’t feel like putting in the work. and since 26.2 miles is no joke, and training is required, I needed an attitude change, or a different game plan. (note: my stank attitude isn’t the reason we aren’t running. there are other reasons that are beyond our control- if the timing would have worked out better, I would have sucked it up and continued on with training.)


So. We ( me & jenny ) have a new plan. We are looking at a March marathon. This would put us starting to train the first week of November. This feels better already.

I have a few races on my radar, and a few I’m already signed up for:

October 28th: Halloween Halfathon
November 25th: Space Coast Half-Marathon
December 9th (day before my 28th bday FYI): Holiday Halfathon (already registered)
February: 10th: St. Pete RnR 1/2  (already registered)
March 2: Full Marathon Day


I’m excited for the new full. I think the weather is going to be significantly better than if we were to run Space Coast. I can also try for a half-marathon PR before full training really ramps up.


So. That’s the new game plan.

I’m off to bed. 12 mile long run Saturday morning.

Thursday randoms

1. I looked up the pass rate for the Certified Professional Coder – specialist (medical biller)…. For first time test takers the pass rate is only 47% .. yeah, that’s not good odds. My anxiety over this test just went through the roof.

at work – reading the AHIMA website..stressful!


2. My left foot has been bothering me all week. Therefore I have run exactly ZERO miles this week.

3. My arms are sore. and I like it

4. my glutes are sore. I don’t like that so much.

5. we are having pancakes & eggs for dinner tonight. I’m that lazy today.

6. Chris is asleep on the couch. It’s 5:40pm, he’s also that lazy today.

7. I have a magazine problem

8. I’m helping organize a bingo fundraiser for Florida Cancer Affiliates. This is WAY outside my comfort zone… but I’m actually enjoying it.. kind of. — If you are local, and want to play bingo on Oct 6th, let me know. I’ll send you the info.

bingo for tatas header


9. I took my measurements this week. I’ve lost 2’ in my hips, 1” in my waist @ 1.5” in my chest.

10. I really think that’s enough random crap for one day. If you didn’t see my post from earlier today, check it out. (I swear that’s the last time I mention it).


I believe in awareness. I believe in advocacy.

I’ve written about cancer awareness a few times on the blog. I wrote about Sam & the fundraiser she did for the ACS last year. I wrote about cancer awareness again in this post.

This year I am working with Florida Cancer Affiliates to raise money for the American Cancer Society’s Making Strides Against Breast Cancer. This October I will celebrate my 3yr running anniversary and what better way to celebrate than by participating in a 5k walk to benefit the American Cancer Society. My VERY FIRST 5k was at a Breast Cancer 5k put on by Health Central in Winter Garden, FL.

Cancer is personal to me.

By the time a patient comes into my office they’ve already been diagnosed.
It’s to late to do the yearly mammograms and the self checks.
By the time I see a cancer patient they need surgery.


I’ve sat in a chair, across from a spouse as they told me that if their loved one isn’t a candidate for surgery, they will die.

I’ve sat in a room as a patient has been told their disease has progressed to far, that at this point, surgery is not an option.

I’ve received the phone call from a grief-stricken husband after his wife passed away just days before her surgery.

I’ve helped a patient unwrap her dressings after a mastectomy.
I’ve seen the look on her face when her mastectomy scars are revealed to her for the first time.

Cancer is personal.


Time are tough, I know that. People are out of work, and have been for years. If you want to donate, THANK YOU. If you can’t donate, I understand. If you think I’m a scumbag for asking for money on my blog, that’s okay too.

I do ask one thing of you: PLEASE be aware. It is recommended for women 40 & older to have a mammogram yearly. Y’all, that isn’t some insurance scam. It’s not your Doctor trying to make money off of you. it’s a real concern.  You need to be diligent about checking yourself, and having your yearly mammograms.

Women with a family history of breast cancer or other concerns about their personal risk should consult with a health care provider. Screening tests may need to be done more often and/or started earlier than usual.  (source)

If you are uninsured: many radiology places provide FREE mammograms in October. Check your local outpatient radiology center to see if they offer FREE mammograms.


This is the one & only time I’m going to post about this event. There is a button on the sidebar. If you want to donate, you can click there and it will take you to the donation page.


I’ll leave you with a few statistics about Breast Cancer:

The American Cancer Society’s most recent estimates for breast cancer in the United States are for 2012:

  • – About 226,870 new cases of invasive breast cancer will be diagnosed in women.
  • – About 63,300 new cases of carcinoma in situ (CIS) will be diagnosed (CIS is non- invasive and is the earliest form of breast cancer).
  • About 39,510 women will die from breast cancer.

sweet potato pie ‘n I shut my mouth

On Sunday we headed to Clermont to celebrate my Mom & Step Dad’s birthdays!
{weird coincidence: My Dad & Step Mom’s birthdays are August 1st & August 3rd, and my Mom & Step Dad’s are August 19th & August 21st …all within a day of each other. weird).. Plus it’s my Grandma’s Birthday today, the 21st! Happy Birthday to my Mom & Grandma!


My Mom wanted to have a little get together at her house w/ all the kids: She told us to bring a side dish, so I did some google searching and found a yummy looking sweet potato salad.

I found this recipe for sweet potato salad on PaleoEffect.com

Paleo (but not really bc I used greek yogurt) Potato Salad

23 Sweet Potatoes

2 Tbsp Extra Virgin Olive Oil

¼ cup Paleo Mayo one container greek yogurt

½ Red Chili (chopped)  pepperocini, chopped

1 ½ Tbsp Red Wine Vinegar (or Coconut Vinegarif you don’t do Vinegar)

1 Tbsp Extra Virgin Olive Oil

1 tsp Chipotle Sauce

1 ½ tsp Dijon Mustard

½ tsp Sugar (raw) or Coconut Crystals(if you don’t do sugar)

¼ cup Parsley (fresh and chopped)

3 Scallions (chopped)

3 strips of Bacon

Sea Salt and Pepper (to taste)


Peel and cut the sweet potatoes into cubes (about ½ – 1”). Toss with the 2 tbsp of olive oil, sea salt and pepper. Spread out on a baking sheet and cook at 400 degrees Fahrenheit for about 20 minutes (or until soft).

While the sweet potatoes are cooking, mix together the mayo, chili, vinegar, oil, chipotle sauce, Dijon mustard and sugar. Set aside.

Cook the bacon (crispiness to your liking). And break into pieces (or cut if you like it soft). And chop the parsley and green onion (scallion).

When the potatoes are done, mix all ingredients together. If you like potato salad warm, like Angel, then serve it immediately. If you like it cold, then put it in the refrigerator and let it chill. The great thing about this recipe? You can make it a day in advance!

Verdict: I really liked the sweet potato salad; A few other people in the family liked it as well, but some were not fans.. I’ve never had pepperocini before, so I think that gave it a taste that we weren’t used to.. kind of a smoky/sultry taste? I don’t know. I’m not good with descriptive words, but it gave it a different taste, and I think that was what turned some of my siblings away from it.
I will make it again, but I won’t use the pepperocini (it’s just what I had on hand).

I also wanted to make some cupcakes, not just any cupcakes, paleo cupcakes. I just got a box of coconut flour (which I love) so I wanted to test it out in some cupcakes. After some more google searching I found this recipe on one of my new favorite blogs, PetiteAthleat. 

Paleo Chocolate Cupcakes  makes 6-7 cupcakes   (I doubled the recipe. There were more than 7 of us)

1/4 cup coconut flour

1/4 cup cocoa powder

1/4 teaspoon sea salt

1/2 teaspoon baking soda

1 whole egg

6 tablespoons egg whites

Dash of vanilla extract

1 teaspoon cinnamon

1/4 cup coconut oil, melted

1/4 cup honey

1/4 cup Almond Breeze, Coconut Milk, water, etc.


In a medium bowl, combine all of the dry ingredients.

In a large bowl, whip together eggs, oil and honey until frothy. This will help keep the muffins light and allow them to rise.

Fold in the dry ingredients.

Line a cupcake pan with tin cupcake liners and fill a little less than half full.

Bake at 375 degrees for 20 minutes.

Cool and serve with “Buttercream” frosting.


Buttercream frosting

1 cup dark chocolate chips

1/2 cup coconut oil

pinch of sea salt

dash of vanilla extract


In a small bowl, place everything together and microwave for 30 second increments, stirring often. It should take about 1:30-2 minutes. Place in the freezer for 10 minutes to harden, then whip frosting with a hand blender until thick and fluffy. Or, leave it all messy and melty if you like it more like a ganache.


Verdict: Once again, I really liked them; They are different than regular cupcakes. Not as moist, but still really good in my opinion. One problem I ran into: The icing was melting so I stuck them in the fridge. When I took them out at dessert time they were hard as rocks… They tasted even more dry when they were that cold & hard. Chris confessed that he wasn’t a fan….. until I got home from work on Monday and he told me that he had eaten two and that they were “MUCH BETTER” when they weren’t “frozen.” So, lesson learned. Take them out of the fridge in time for them to de-thaw. oops.

side note: the batter is really thick, and not like cupcake batter at all. I used a spoon to scoop out the batter and plop it down in the tin cupcake liners. Mine also didn’t rise as much as I would have liked… maybe I didn’t whip the eggs long enough..



mom bday collage

Just a few pictures from Sunday:
1. My Mom just got a new John Deer, she took my oldest niece for a ride around the year.
2. My youngest niece, Cali, was not amused by the 4-wheeler. She wanted off.
3. My nephew, Aidyn, LOVES the 4 wheeler. He’s ready to ride. It’s actually a kids 4 wheeler so he rides it by himself all around the pasture.
4. Safety first, got to have ear protection when we are out shooting.