Schedules, arms, shoes and other things

My abs are burning as I write this.

So far, my "back to normal" routine has been going pretty well.  I'm not as tired as I was in the beginning stages of recovery and my strength hasn't disappeared too much.  Last week:

Monday: Rest
Tuesday: A.M. Cardio and Weights
Wednesday: Fleet Feet running group (see below)
Thursday: Rest
Friday: A.M. Spinning
Sunday: 20-20-20

This week/Accomplished and Planned:
Monday: Rest
Tuesday: A.M. Cardio/Weights, P.M. Cycle
Wednesday: A.M. Cardio
Thursday: A.M. Cardio/Weights
Friday: A.M. Spinning
Saturday: Rest
Sunday: 20-20-20

And I just sneezed and it burned.  Clearly, I got a good workout on Sunday.

Teaching again is really great--a lot of my regulars were there and were clearly happy to see me (even though I had awesome subs).  I had a great time and made a special effort to make sure everyone is in just as much pain as I am...

(one week later)...

I need to get better about hitting "publish post"...because this has clearly been sitting around for a bit since I wrote it.

Continuing the workout trend has been good--I took Wednesday and Thursday off because I was lazy and slept in, and had Restaurant Week dinners both nights, but I made up for it by working out on Friday morning (am cycle) and skipping out a bit early on work and hitting the gym before date night with Chadd.

This morning I taught 20-20-20 again, which was awesome.  This week we did an arm burn out, which is my new favorite workout method:

10 exercises, 1 minute each.
Arms:
- bicep curls/hammer curls
- upright rows
- shoulder press
- triceps kickbacks
- deadlifts
- pull over (lie with shoulders on ball, squeezing glutes, holding weights above chest, then over head, then back to over chest)
- bear hugs on ball (shoulder still on ball, arms out with weights, to center, back out, repeat)
- pushups (can be substituted for "pyramid" pushups--10 basic, 10 with one hand on top of step, 10 straddling bench, 10 with other hand on bench, 10 basic)
- weighted jumping rope (act like you're jumping rope weights in hand)
- triceps dips

Do that 2x through, broken up with 10 minutes (or more) of cardio (Good time for speed work on the treadmill, to be honest) and the finish up with the 10 minute ab routine that will slice you up:

1 minute each:
- basic crunches (no cheating)
- leg lifts (don't swing the legs, even foot prints towards the ceiling)
- rope climbers
- leg scoops
- bridge
- side shoelace grabs
- double crunch
- the "row" (sit on tailbone, feet off ground, holding a weight, scoop from side to side, fully rotating body)
- low plank
- high plank

voila.

Now, I need to get around to creating a lower body workout that will be just as painful and effective.

Gym routine this week looks like:
- Monday: Evening group run with Y (likely to be a minor workout for me)
- Tuesday: Morning leg routine, evening cycle
- Wednesday: Morning Cardio, evening running group with Fleet Feet
- Thursday: Morning upper body routine
- Friday: Morning cycle
- Saturday: Rest
- Sunday: 20-20-20

Changing gears, fun new subject: Shoes!

I am sad to announce that I've decided to break my many year streak of wearing Nike Max Motos.  I love those shoes and strongly recommend them to anyone looking for a good, light weight, neutral running shoe.  However, after roughly 4 years (probably more) of only using motos, I've decided to try something a bit different.  I will likely keep purchasing the motos to teach in, but since I've vowed to take running seriously this year (something that people think I'm kidding about because how can one not be "serious" about running when training for a marathon), I've decided to get a pair of shoes dedicated to running only.

When I was at Fleet Feet the other week, I had some time to kill before the running group.  I met Phil, one of the guys who works there, who talked to me about shoes. I thought I knew about shoes, and boy was I wrong. Phil knows shoes. If you're looking for someone to tell you about running shoes and what you need, ask Phil at Fleet Feet, though I'm sure they all know their stuff. Bottom line, we decided that if my then-current shoes (motos) were on the scale of Good to Best, mine were somewhere between the line of good to better. Looking to work with a shoe dedicated only for running, he let me try on about 7 different pairs of shoes. I took 2-3 of them out of a test jog up and down the block. I tried everything from Nikes to Brooks to Sauconys to Asics, and there I found, in the last pair of shoes, something miraculous: Ascis Gel Nimbus 12. Yes. Please.

I've been running with Nikes that use air technology (which keeps the shoe very lights) and since I wear orthodics in my shoes, the lighter the better. However, they cushion just a little less. I really have liked the gel nimbus in the week or so that I've had them. I can definitely tell the difference with the gel (better shock absorber), and the fit is just a bit more suited for stability. On top of that, the shoe laces come around on a slight "s" curve to better bind the shoe to your foot.  Better yet, Phil taught me how to tie my shoes just a little differently so that the shoe better connects with my heel.

I've been cautions since I haven't run out of a moto in so long (basically my entire running career), but so far, just doing 3-4 miles, we're off on a good start.

Also related to shoes:
Last tuesday at my first cycle class in quite some time, I realized that the instructor bike at the Y only accommodates clips (yikes). The instructor before me kindly help me take the bike off the stage and change it for a bike with cages. Then, someone in the class asked me why their clips weren't fitting in our bikes (???). She said she had "egg beaters" (over my head like a flock of geese) and thankfully someone stepped up and said "oh, those are the types our bikes don't handle, they're really only made for mountain bikes."

I don't mind being ignorant about something fitness related, God knows there is more to that subject that I'll ever have a handle on, but something that is pretty basic to what I'm teaching...I can't ignore it much longer. I haven't ever invested in a pair of clips, simply because it's just that: an investment.

Chadd and I went over to City Sports in Georgetown (which is launching a running club that I am seriously stoked about) and I talked to one of the guys and basically owned up to the fact that I am a clip-ignorant cycle instructor.

They only carry two pairs (both Shimano). He grabbed each for me and I tried them on. It's tough to say "wow, that's a comfortable shoe!" when trying on clips. Clips are essentially made to be supportive (read: stiff) along the bottom of the shoe to act as an extended pedal. You clip into the pedal, making your foot much less likely to slide off/out of the pedal.

They didn't have my size in the older version (read: cheaper) and since the difference was only $10, I figured what the heck, and grabbed the newer version: http://www.bicyclebuys.com/shoes/ShoeMTB/SHWM61PART

Pretty slick.

Report to come on how those work out on Tuesday, though you should have seen me this morning. After teaching 20-20-20, I figured I better try them out before I taught with them. I found a bike on one of the floors that was a spinning bike and clipped in. Ok. Not too bad. Pedal pedal pedal, awesome, we're good. Now to dismount.

Oops? I finally gave up (I was feeling fuzzy after a lack of food and teaching) and took my shoes off while still attached to the bike. Note to self: release by moving heel to the side and then release.

Also this week: aiming to get 8 hours of sleep a night--no more, no less. Which means, in order to be up at 7:15, I need to jump in bed.

Btw, stick to your resolutions and outlast that dude at the gym who doesn't know the unspoken rules. You're better than that.

THUNDERSNOW

I don't have to tell you what happens when THUNDERSNOW attacks a city.

But in case you don't know: workouts stop.

THUNDERSNOW began midday on Wednesday. I skipped my Wednesday workout because I was enjoying getting an absurd amount of sleep every night (between 7-9 hours) and figured, no big deal, I'd do my running group Wednesday night.

I left my office at 4:15 and was home by 5:15 and very glad to be off the roads. Running group was clearly not happening considering I almost broke myself just walking a block to the liquor store (THUNDERSNOW calls for beer).

Chadd and I did go down to the Dupont Snowball fight:

Unfortunately, Chadd got slammed in the face with a big snowball and got what would be a black eye if he bruised. He just wound up with a puffy face and a red eyeball for a bit. Battle scars, man.

This meant that Thursday morning, I was in no mood to get up (especially since I was going to sleep in a bit to go to a client meeting, but when the client cancelled due to the roads, I decided to work from home. Which meant there was no way in hell I was going to go to the gym when I could sit around in sweatpants.

Friday, I was feeling very Friday-esque and didn't do anything.

Saturday, I did bite the bullet and head out at 10 to the Georgetown City Sports running group. Nike was there doing a give-away. I got a free city sports running shirt (yaay technical!) and won a draw string bag, which is always nice--especially since I need something for my cycle shoes.

The run was great, save the parts where I had to navigate across ice/snow/whatever that people hadn't shoveled yet (shame on you), but man did I feel out of shape. I was EXHAUSTED after the 5k and could have gone for a nap. What a difference a few days makes...

I will say, I have found the ideal combination for winter running: running tights under pair of shorts, tank top, long sleeves, zip up, skull cap, gloves.

I taught 20-20-20 on Sunday morning, as usual, and combined my 1 minute efforts for both upper and lower body.  For example: right leg piston squats with a left arm raise for 1 minute.

My shoulder are not exactly happy this morning. But now that my gym buddies are back in town, I don't have an excuse to not get to it. We've agreed that Monday mornings basically never happen, so here's the schedule this week:

Monday: YMCA running group (7pm)
Tuesday: AM: Light Run/Leg Weights, PM: teach cycle (7pm)
Wednesday: PM: Fleet Feet Running Group (hopefully Tuesdays' "wintery mix" won't get in the way)
Thursday: AM: Light Run/Arm weights
Friday: AM Cycle
Saturday: Off
Sunday: Cycle Certifications

Clocking in with a grand total of 7 workouts.

By the way, tried out my new cycle shoes--my butt killed for a few days. They really do help with the stabilization and isolation of muscles. Can't rely very much on gravity anymore. Definitely worth the switch.

Always Over Plan

When I give my schedule for workouts of the week, I'm not entirely honest.

I'm well intentioned, but I also know that there's a snowball's chance in hell that I'm going to make all of them. This week, the big loser was Tuesday morning's workout.

This week is, however, shaping up better than THUNDERSNOW week:

Monday: running group
Tuesday: Cycle
Wednesday: running group
Thursday: AM weights
Friday: AM cycle
Saturday: off
Sunday: Spin Cert (though, we're doing 2 workouts, so can this count as my missed Tuesday morning?)

Along the line of gadgets, I got a heart rate monitor from Ragnar for captaining, so I need to get it out and actually use it.

Any recommendations on when/how to best use one for training? I know it's important in cycle (just like spd shoes!) but it's one of those things I just hadn't invested in (...just like spd shoes!)

Discuss.

Four Courts Four Miler

I have a post percolating in the back of my mind, but since it's not ready yet and it's not the kind of tone to start a week, I'll tell y'all about my awesome Saturday.

I had signed up for the Pacer's Four Courts Four Miler a while back, before I lost my mind and signed up for the National Harbor 70.3. My coach rearranged my training schedule a little bit and instead of having to run 12 miles prior to this race (seriously, guys, this was my plan...and this is also while I have a coach), I ran 4 miles around my neighborhood, then popped in the car and met up with Blair and Anne at Blair's house.

We walked to Four Courts in Clarendon, dropped off our bags and took our place in the corral. Here's me in my Ragnar gear!

I was standing next to this guy:

I hope when I'm this old, I'm badass enough to run a race like this, much less do it in wind shorts and a singlet...

The gun went off and though it was a clear, cold and [very] windy day in Rosslyn, I suddenly felt warm and tingly. Running felt like it made sense again and looking down the Rosslyn hill, I felt totally effortless. 

The Four Courts Four course is very deceptive and a real test of how well runners can adequately pace themselves. The first 1.5 miles fly down the Rosslyn hill and finish the second mile out on 395. That hill is FAST. I checked my watch at mile 1:

Mile 1 Split: 6:50 - w.t.f. Y'all, I have NEVER run a sub 7, ever. This is a huge accomplishment for me and even though I knew in a horrifying mile I'd be regretting is all the way to the finish line, I didn't care. I didn't care that the downhill gave me that ability to get under 7.

I slowed down A LOT at this point because I knew that a bonk was going to come, even if it was only a 4 mile race. 

Mile 2: 8:06(ish): If only I'd kept the first mile all in the tank, I bet I could have managed this pace on the way back up.

Mile 3-4: Roughly a 9 minute mile. Alas. I'm fine with the 9 minute, but it was such a wild swing back from the first mile. And I certainly felt the horrible hill coming back up, to the point where I started to wonder if I needed an inhaler - I felt like I couldn't get a deep enough breath (something I almost never ever experience).

I tried to stay with a guy who was also huffing and chugging up the mountain hill and managed it for a bit, but just couldn't get a breath deep enough to justify it.

I still finished in 33:06, 50th in my division (of 396), and did better than last year (33:32). I also beat the Leprechaun (again) - Robbie Wade is a craycray fast runner/area semi-pro triathlete. They let him go about 20 minutes after the start of the race. For every person he passes, Pacers donates a dollar to a good cause, and if you make it to the end before Robbie, you get a water bottle. Watching Robbie run is a beautiful thing. He was running just over a 5 minute mile and the sight of his fluid, effortless run was just an amazing experience.

I finished the race and waited for Blair to tackle the mountain. We tracked down the Leprechaun!

Check out those awesome hot pink compression sleeves. Love them so hard.

I was flagged down by a couple while we were waiting for Anne who saw my jacket and were interested in running Ragnar! See, guys! I am a good ambassador :)

I told them that they shouldn't "think" about running Ragnar, they should simple sign up today and do it! What was really cool was that this guy's grandfather actually had a major role in creating the state park where Ragnar DC starts! How amazing is the running community? While I was talking to this couple, I happened to see fellow Ragnar Ambassador: Amanda M.

I had an epic brunch with Anne and Blair afterwards:

French toasty goodness. You can't see the beer in that photo, too.

Saturday was a great day for a race, and an even better day for catching up with fellow crazy triathlete, Rachael.  Rachael and I met up for a quick cup of coffee then experienced what is quite possibly the most excruciatingly amazing experience ever: a pedicure with paraffin and a massage chair on crack.

We went with awesome colors:

In case you can't tell, my toes are basically Barbie Neon Pink. And amazing.

I really love spending time with Rachael because, she too, is insane and signed up for an Olympic distance triathlon, despite being a runner (and only a runner!) just like me. We've been tweeting back and forth about our successes and failures (none so far!) and the aches, pains, and bottomless pit of a stomach we seem to have as we learn how to balance three sports instead of one.

Rachael is raising money for Team in Training in memory of her mother. I didn't get the chance to meet her mother, but I can tell you this - she must have been some kind of extra amazing for raising a woman like Rachael. If you have $5, it would mean a lot to me (and to Rachael!) if you could pop over to her fundraising page and let her know you support her.

And with that, happy Monday! Hope my fellow morning workout-doers aren't suffering too much with the time change.

Thursday Mountains

Last week was busy for me. When I would say that a few months ago, that meant something much different than it means now. Prior to training I was busy, but after training, I feel like I've put a moratorium on a lot of things. Namely, hanging out with my friends (sorry guys) has been the first thing to go.

I barely got my workouts done last week. I managed to double up my Tuesday after work so I could still get to Miriam's Kitchen in the morning, I did my track workout at home before Chadd and I went out to a concert (Anti-Flag!) on Wednesday, but by the time Thursday morning rolled around, I was drained. My alarm went off at 4:45 and I just.couldn't.do.it. I had plans with the girls after work, and I stayed later than I intended at the office, so by the time I got back, it was all I could do to finish cleaning and uncork the champagne. I know, what a rough life.

What I hadn't really anticipated was the extreme guilt and disappointment I felt missing that workout. I'd managed every other workout for the past three weeks. It felt like I'd just knocked down the sandcastle I'd built meticulously. Everyone in my support system assured me that it was probably for the best that I miss a workout at some point in the beginning or I'd have a total meltdown further down the road (with an even BIGGER sandcastle). And they're right...but that doesn't change that FREAKOUTYOUMISSEDAWORKOUT urge I have.

As I've said before, my biggest problem is that I'm all or nothing. I need strict schedules or I just wander around or sit on my couch. As much as I want middle ground, I just don't have it. Diets? All or nothing. New to running? Let's try a marathon. How about triathlons? Half Ironman it is!

The hardest thing for me about this new training has been the dedication that it requires - and not in the way that I imagined. I am fortunate enough to like working out. I appreciate that sweaty, tired feeling you get after a long run or a good class or rocking the weights...but like I said before, when I dedicate to something, I'm pedal to the medal, all or nothing, do or die. Maybe y'all knew that already considering my decision to do the National Harbor 70.3 without having done a smaller triathlon first.... I'm still learning this about myself. But it's the dedication to ease up on myself - to be balanced. You know that person who diets, eats only salads and lean protein for three weeks then splurges at the all you can eat buffet and gains their hard lost pounds right back? That is so me. I have to learn the dedication to not freak out over something as much as I need the dedication to make my workouts, work as hard as I can and following my training program.

I did take some time last weekend to put myself together. I'd complained about this earlier so I made some time to get my nails done, get a pedicure with Rachael, have my hair done on Monday, and bought all the make up I needed. Finally, back to my old self. Sometimes, it's the low-hanging fruit that can make all the difference in the world.

Speaking of Thursdays, it must be a thing. My alarm went off, as planned, at 5 this morning. Bryan was awesome and set my bike up on the trainer last night, but I just couldn't get out of bed. This may have had something to do with the fact that I was up too late and I'm working off a sleep deficit, but Thursdays are my new mountain.

Thankfully, the trainer is still set up and I'll be scaring my cats (i.e. sitting on the trainer) for a bit tonight. The only plans I have involve picking up my race bib and enjoying quality time with Alicia and Bryan (and Eliot!) unless work decides to go nuts in the next 3 hours (which it may well do).

I have to say...after having the bike for a month and not getting to ride it just yet...I'm really stoked to sit on it for a bit tonight!

And with that, if you're going to be at the Rock n Roll expo tonight, let me know!

Rest Week and BIG NEWS!

I don't know if that adage about how if sharks stop swimming they die is true or not, but let's pretend that it is.

I am so a shark in my life. I've talked over and over again about my worst habit: all or nothing, but this week is definitely right there with the NOTHING part of that all or nothing lifestyle.

I should start with a positive announcement. I'm going to Miami next week - Tuesday - Friday early morning. Why, you ask? Oh, I was missing Florida and thought some beach time would be good...and....

CHADD GOT INVITED TO NINJA WARRIOR TRIALS.

My boss very graciously gave me the time off to go watch Chadd compete. I won't be able to tell you what happens at trials until NBC says we can, but I can tell you this - I am so proud of Chadd. If you want to know what true dedication is, all you have to do is look at Chadd. After Metro Dash last May, he went all out. Working out, training, finding opportunities to practice a sport that is still rare. This isn't running, biking, swimming, aerobics, crossfit...it's a specialized practice with huge risk (see: our 6+ hours in the ER one night) and skill beyond my wildest imagination. He's spent countless hours in the gym, beating up his hands, his shoulders, everything. I thought losing toenails was awful...you should see the blood on his hands and fingers after working on the cliff hanger. And it's not just dedication, Chadd has a natural gift for this. To see him go to Miami and be given the time off to go with him is just a dream.

Wish him well next week! When we can tell you what happened, we will!

Back to rest week...

It's been a trip to have a rest week. And, even more strange, is that I think of a rest week being 5 workouts. Monday, I had a second rest day. Tuesday morning, I had to give up a morning workout (pool) because of our crazy thunderstorm. I'm not 100% certain, but at least in Florida, if there is electricity in the air, indoor or out, the pool is closed. I slept in. I had to stay crazy late at work, but I got my swim in.

PAUSE.

I swam...wait for it. 1.25 miles. Y'all, that is my long swim EVER. And it felt GREAT! I left the pool at 9:30, feeling not like I'd gotten my ass kicked, but that I'd OWNED that swim. Is it possible that I'm becoming a confident swimmer? I think so.

Resume.

Yesterday, I was going to sneak in my cycle workout, but by the time I got to my track practice happy hour, I knew it wasn't happening.

Tonight, I did get my 45 minute restorative spin in and it felt good. 45 minutes on a bike these days = nada.

I did an important thing today, though. I took my beautiful bike into a bike shop in Ellicott City - CycleSport. The shop comes recommended from one of the guys in my coach's tri programs who knows the owner. Adam did me a huge favor and reached out to Paul, the owner, and asked him to check out my bike personally.

I rolled my bike in during my lunch break and Paul came to check it out. "Wow" he said "a LaPierre, I haven't seen one of these in a while." OH? I asked if this was a good or bad thing and he said that LaPierre's are a great bike...and that buying it for $500 on Craiglist, especially for the shape it's in and the upgrades the previous owner did...I made out like a bandit.

He's putting white SPD pedals on my bike (TO MATCH) and is going to see if he can track down some pink handlebar tape for me.

If your bike needs a tune up, head out to Ellicott City and ask for Paul. I trust him, my teammates trust him, and when I get my bike back, I know it's going to be in slick shape.

This week may not be the most balls to the wall workout week, but I have my best friend ever, Katie, coming into town, Blair's wedding (!!!!) and Chadd heading to Miami on Sunday.

Unlike my last bust week, I feel good about this one. I'm still making the workouts happen, but this time, with an eye on real life getting in the way...and being ok with it.

Maybe I'm more like a dolphin. Still moving a lot, but I'm learning to not feel like I'm going to die (or slip on my training) when I have a rough week.

Training Update

I'm so afraid to say that I'm officially "back" to training because it seems like every time I said "sweet! I feel great!" over the past few months, my ankle has taken that as a sign to swell up and turn purple. 

So I won't say anything.

However, week two of a normal training schedule just flew by and now that I have something to talk about, you get to see my workouts again.

Monday - Morning Yoga. (1 hour) This was a total cluster on my behalf. I did my first hot yoga session with Rachel the previous weekend and my mat was either still damp or I was just extra sweaty on Monday morning. This was technically a rest day, but my dedication to not screwing up my ankle is paramount. 

Tuesday - Spin. (1 hour) Again with the cluster. My playlist felt off, I couldn't get my groove going - the universe was not right. I was supposed to swim, but since I had to teach, I switched my workouts.

Wednesday - Morning Yoga. (1 hour) Much better this time around, but I also slipped enough that I invested in a yoga towel. 

Wednesday - Track Practice. (1 hour) This was my first track practice in months. Of course, it was just in time for the track to be occupied by the high school lacrosse team, so we took to the block around the baseball fields. I felt terrible. My warm-up, admittedly, was WAY too fast. I came in from a 1.2+ mile warm up holding under 9 minute miles. I couldn't hold the 4 loops around the block - so I cut out on the third to stretch, then joined Rachel for a tempo pace final loop. 

Total mileage: just over 4 miles. 

Ankle status: normal. 

Thursday - Friday: I blew it both of these days. I have a mind block on going to the pool. I don't know why. It's not even that I hate swimming - I just loathe getting to the pool. Maybe now that the weather is changing, I'll actually get my time in the water.

Saturday - Modified Brick (2.5 hours) I had to work all day at the Cherry Blossom Expo. If you stopped at the Ragnar booth, you likely talked to me. It was a blast to talk about my passion, hear from other Ragnarians, and talk to the other vendors. I even picked up some new shoes:

Pearl Izumi EM Road N2

I got home as the sun was starting to set. I knew I was exhausted, had plans to see the Cherry Blossoms with Chadd on Sunday morning, plus a bunch of errands and FitCo work... so I did the next best thing to an actual brick. 

I went to the gym and parked my butt on the spinner for somewhere between 1:45-2 hours. Did you know that the spinner computer turns off after 90 minutes? I didn't and suddenly realized I'd been spinning around Z2 for...ever. 

I had a half hour for a run and, not wanting to risk it on the road or lose too much time in "T2", I just jumped on a treadmill. The dreadmill did not, surprisingly, suck as much as I remembered. Please recall that I haven't been on one for more than 2 years. I started slow, somewhere in the 9:30 range, ramped up to 9's, then up to 8:30s, 8:15s, then I held steady on 7:30's for a good 10 minutes. Treadmills are notoriously bad judges of speed, so I'll just say this: I felt great. I felt like I had my speed back, even if I jumped off that death machine with my chest heaving. 

Sunday - Yoga. (1 hr 15 minutes) More hot yoga with Rachel! I'm not ready to try bikram (if I will ever be ready), but I enjoy the challenge of these classes. I also really love the instructors over at The Studio DC - I've never had an instructor ACTUALLY do a hands on assist. So enlightening.

Sunday, Fun Day: 

I'm working with a cool group of people to make fitness more accessible to all types of people in the DC area. If you want to learn more about us, check us out here: www.fitdc.co 

Better yet - just search Fit DC on Facebook and friend us! We had our leadership team photographs on Sunday. Our photographer is AMAZING and better yet - most of my photos are yoga poses. I know most of you find this hilarious since I am the least yoga person ever.

Our launch party is next weekend! Come grab a free class with us out in Arlington: http://fitdclaunch.splashthat.com/

In summation, I had just under 8 hours of training last week - including a TON of yoga (which, I have learned) is actually quite the workout. And a big fat fail on Swimming.

Paleo and Whole30 Must Haves and Resources

This Thanksgiving, I attempted to make a full day of meals for my family that were Whole30 friendly so I could demonstrate just how GOOD this food is. While I was going through my grandmother's kitchen, I suddenly realized just how many unique ingredients have become staples in our kitchen at home.

So, if you are doing the Whole30 warm up or strict Whole30 with me, or looking to grab the essentials for when you're traveling to visit and cook in new and strange kitchens, I recommend the following:

Pantry:

• Almond Butter
• Almond Flour*
• Arrowroot Powder*
• Canned Pineapple 
• Cayenne*
• Chili Powder*
• Cinnamon
• Coconut Aminos
• Coconut Flour
• Coconut Milk*
• Coconut Oil*
• Cumin*
• Diced Tomatos (canned)
• Paprika*
• Red pepper flakes*
• Rice Wine Vinegar 
• Sea Salt*
• Tomato paste (canned)
• Tomato sauce (canned)

Fresh Produce:

• Broccoli
• Carrots
• Celery
• Garlic
• Jalapenos
• Onions
• Shallots
• Tomatos

Protein:

• Chicken Breasts (boneless skinless)
• Chicken Thighs
• Eggs
• Ground Beef
• Ground Lamb
• Ground Pork

Tools:

• Crockpot
• Food Processor
• Good Knives
• Julienne Peeler

Cookbooks:

• Elana's Pantry
• Every Day Paleo
• Nom Nom Paleo**
• Practical Paleo
• Primal Cravings
• Well Fed
• Well Fed 2

* If you don't want to fill your pantry with all of these items, at least get these. 

** This isn't out yet (I am COUNTING down the days to December 17th) but I am sure it will be amazing

If you're looking to make your family's Christmas shopping easier for you - you can send them this collection. If it looks sparse now, don't worry, I add to it every day. These are books and products I use daily and am not paid or encouraged to endorse. I just like them. 

If you eat paleo or Whole30, what are your must haves? 

Gift Guide for Paleo and Whole30 Lovers

It's that time of year. Temperatures dropping. Christmas trees filling windows...bloggers shilling.

It's my first annual, Diets Are Crap gift guide! Today's gift guide is a rough iteration of my recent Whole30 resources post, but a little more paleo friendly.

Note: I'm not popular enough to even be asked to shill, so take this post for what it is worth (free and unsponsored love of products).

Gift Guide for Paleo and Whole30 Lovers

1. A Good Set of Knives ($149.95) - I have a set of J.A. Henckles that I like a lot. I don't know if they are the exact set I have here, but your paleo loved one needs a good set of knives. 

2. A Good Slow Cooker ($39.99)- My slow cooker is no where near as fancy as this one, but a slow cooker with a temperature reader and timer for under $40? Sign me up. This Hamilton Beach model is pretty solid. My brother has used it frequently with great results. 

3. MEAT. (Variable) - I'm *almost* kidding here. If you have done a Whole30, you'll know that it is nearly impossible to find bacon without sugar. US Wellness Meats answered the call for sugarless bacon and a host of other grass fed, antibiotic and hormone free, and sustainable farming practice sustained protein. I haven't tried them yet - but they are on my 2014 must-try list. I hear nothing but wonderful things about them and if Whole9's folks are good with them, they're good with me. Go with a gift card wrapped in bacon.

4. Julienne Peeler ($8.21) - I have been skittish about making any type of "noodle" out of veggies because it seemed like such a hassle. I finally picked up a julienne peeler and was fascinated and enthralled by the results. I should have taken photos. I haven't tried other models, but why bother - this one is fabulous from Zyliss. 

5. Cuisinart Prep Plus Food Processor - 9 Cup ($126.65) - If you do not have one of these, just go ahead and put this in your Prime, overnight shipping basket on Amazon. I use mine probably daily, if not twice daily. This is the best for making mayo, sauces, pie crusts, making almond flour (yup, you can do that), creating pestos....the list goes on. Just go get one.

6. Paleo Magazine ($29.95 for 6 issues) - This is on this list because I am dying to subscribe. That, and Melissa from Well Fed (see #7) is a guest writer. 

7. Well Fed 2 ($16.73) - If you don't have Well Fed, the original, then, add that to the list, but if your paleo loved one has been paleo for any length of time, they probably already have Well Fed. This is an excellent Whole30 and Paleo resource. Delicious, fast...you name it, it's here.

8. Gaining Ground ($12.88) - I had the opportunity to meet Forrest when I was at my farmer's market a few months back. I bought the book and let it sit on the shelf for way too long. Forrest is a local DC area farmer who believes in sustainable farmer and really lead the movement here in DC. I finished the book in a matter of hours. It's well written, incredibly passionate, and just a fantastic read for anyone who cares about where their food comes from. You can buy it on Amazon.

9. Nom Nom Paleo ($22.14) - I haven't paged through this book yet because...it isn't released! However, Michelle is publishing this on December 17th, so just in time for those last minute gifts. If you want a sneak peak of the cookbook, check out her blog! 

10. Ninja Blender System ($99.9) - There are a variety of Ninja blenders with different attachments. I bought this system for my brother for his birthday at the recommendation of my chef-friend, who said this would stand up against a Vitamix for literally a third of the cost (sometimes, a 5th of the cost!). I think this was something like what I bought for Will. Just make sure it's a Ninja. You may find if you get the set that comes with a smaller bowl, you'll not need a food processor.'

11. The Stick ($27.45) - This is basically the best/worst tool for any person with any type of activity in their life. Chances are, if your gift receiver is paleo, they are also active. My crossfit box had about 5 of these laying around. I have two at home. My Ragnar team travels with several. It's worth it's weight (and more) in gold. Experience self myofascial release with this stick. 

I've just had a request for a Gift Guide for the Paleo Kitchen...so, stay tuned for that later in the week!

What am I missing above? I need to fill out my own Christmas list!

Just a reminder: one one paid me or asked me to post any of the above. These are products I like, I've used, I've wanted or gifted. 

Gift Guide: 11 Perfect Gifts for Ragnar Runners

Earlier this week, I wrote a gift guide for Paleo and Whole30 folks, so to close out the week, I figured I'd make another gift guide for Ragnar Runners. If someone in your gift giving circle has taken the plunge and signed up for Ragnar, this list encompasses at least part of what they want and need for race weekend.

1. Wee Flasher (LED Light) ($10)- When we were at the Adirondacks race, a Scotsman was a volunteer and called our LED lights a wee flasher. The name stuck. I stayed with the Nathan brand gear here because this is the one I use (though mine is pink). So far, I've not been disappointed with them.
2. Hand Held Water ($19.35) - Again, another Nathan item. I think they must have bought all of the space on the running stores around me, since that's where I've picked up most of this gear. I really like this specific hand held. It stores my keys easily. If you want something that also holds a phone, I recommend another one of their hand held series which has a pocket for that.
3. Cards Against Humanity ($25) - If you've played Apples to Apples, just imagine that game with horrific cards. Definitely Rated-R and definitely a must have for those down times with your team (even better for playing around a 6 pack after the race is over).
4. Oozeki Isostrength Lite (29.95) - I LOVE this. I cannot remember where I bought it - some expo, I know that much. This is a great tool because it is very compact, but allows for active and isolated stretching, which I really need for my ankle and IT band. Your runner will LOVE this and so will their team.
5. Sleeping Bag ($51.22) - Do NOT grab that old sleeping bag taking up space in the closet. That will not help anyone in the van. Bulky items are to be disposed of. Instead, invest in a compact sleeping bag like the one pictured here. I've enjoyed my Lafuma and it packs down to about the size of a loaf of bread.
6. Headlamp ($29.95) - Though Ragnar only requires 2 headlamps per van, I always encourage my teammates to have their own. It doubles wonderfully at night as a porta-potty light and is generally helpful after dark. After testing a couple, I prefer the Petzl brand lamps.
7. Nuun ($29.95 for a pack of 4 tubes) - Nuun is critical on our team. I don't like to drink sports drinks with sugar in them - they make me phlegmy (yum!). Nuun does not add sugar (they use stevia) and it's been the best hydration resource I've found.
8. Foam Roller ($38.95) - Most runners already have a foam roller, but if when you add travel, it's time to grab a smaller option. One of my teammates has this model and we all love it. Since it's hollow, you can stuff it with whatever clothes you bring with you to save space.
9. BioFreeze ($14.53 for two) - Move over Icy Hot. I much prefer BioFreeze and use this as a topical pain killer right before my third leg (insert Ragnar appropriate joke here).
10. Scott James Jewelry ($35) - Scott James created a line of jewelry for Ragnar that I absolutely love. I have the Ragnar mountain charm and the ring pictured above. For the Ragnar fanatic in your life, this gift will have a lot of meaning. The jewelry is quality, even for the low cost. You can also put together a necklace with charms for each of the locations they have run.
11. Reflective Vest ($27)- Each runner is required to wear a vest after dark - whether you are actually running or not. Since you spend a lot of time in this (and it's pretty important), I recommend getting a comfortable one. Again, after a lot of trial and error, I've found that my go-to is a Nathan series vest.
12. Metal Hanger ($55) - I finally caved and bought this for myself. I'm really pleased with the decision. I've raced 11 Ragnars and many of those have earned me a double metal (or two or three). It's sturdy construction and comes in silver, black, and orange.

Ragnar runners....what did I miss?

Gear Report - Pearl Izumi

Full Disclosure: Earlier this year, I met a Pearl Izumi rep when we were both working at an expo. After chatting, he asked if I'd be interested in joining "Team Pearl" and testing out some gear. Of course, because PI is basically the gold standard of gear, I said yes. I received a pair of trail shoes, running shorts, a team running tech shirt, and a light weight team jacket for free. They did not require or request that I blog or talk about their gear - simply wear it when I worked out and raced if I liked it. I like it. Here is my review.

Shoes

Road - EM N2
I met Jesse when I went to test out a pair of the EM project shoes at the expo. After Brooks changed the top box of the Pure Project, I set out to see if I could find something to replace them. At first fit, the EM felt a tiny bit heavier, but more stable. It's still a very light shoe. Bonus points for having crazy colors. When I reorder my shoes, I'll be getting these:

They fit true to size (I wear 10.5 because of my big fit and orthopedic inserts). If you are looking for a suitable replacement for the Brooks Pure Flows, this is a pretty good alternative. 

Brooks PureFlow, 8.4 ounces for a 10.5

Pearl Izumi EM N2 Road, 9.4 ounces for a 10.5

Trail - EM N2

I am not a trail runner. I have done precisely one trail race. It took me over an hour to do a 5 mile trail race. My normal five mile pace is somewhere in the low 40s. THAT BAD. But, Jesse shipped me these shoes and the suggestion to give them a shot on some of the off road portions of Ragnar. Prior to that race, I took these bad boys out for a test run around Rock Creek:

Mine are badass green and steel. The first thing I noticed in this shoe was the gripiness. Maybe it's in my mind, but the shoe felt very stable (something I need these days for my ankle). I liked them enough on my trial 5 miles that I took them to Vegas. I wore them for the entirety of the race (30.4 miles) and really appreciated the extra cushion in the shoe, which a lot of the light weight shoes tend to not have.

Pearl Izumi EM N2, 10.2 ounces

Apparel
Shorts - Y Fly Split Short
I hate wearing shorts to run. I just do. I am a capri kinda girl. But when I tried these on, I was hooked. When these are dirty, they go right back into the wash so I can wear them again. I'll be buying these in bulk. They hit right on my thigh and have a nice range of motion, so I never feel like they're pulling when I run.

I love them so much that if you drop by my house on a random night of the week, you will likely see me wearing this and a sweatshirt in the kitchen. 

Jacket - W Infinity Jacket

I seem to be a connoisseur of running jackets. I have a ton of them. This fit the bill for something between a long sleeve running shirt and a heavier, technical jacket. It's VERY light weight - think of this as the "tissue tee" of running jackets.

It was great for the bizarre weather in Vegas (hot, cold, hot cold, coldish hot). 

Shirt - I can't remember what this is, honestly. I left it at my folks' house in Atlanta since I didn't need yet another short sleeve tech shirt and I'd be back in a couple of weeks. Chadd says I look good in it, but since I prefer to work out in looser shirts, I've only taken it for a spin once. Can't give you an honest review on a product I haven't really used. 

So. There you have it. If you're in the market, check out some of the Pearl Izumi gear. They did not give me the long cycling pants, long running pants, or capri cycle pants I have from them and I have no problem telling you that I love them.

Just a reminder on the full disclosure: They gave me some of this stuff for free (shirt, jacket, shorts and trail shoes). I was never required to talk about their stuff on my blog. They did not pay me for this post. They did not pay me to be an ambassador. If I don't like a product, I will either blast it on this blog, or I won't talk about it. So. There ya go.