Staci and Ema raced the Blooms to Brews Marathon and Half Marathon yesterday and had an awesome time! Staci shaved an entire 73 MINUTES off of her marathon PR for a total time of 4:03.59. Ema placed second in her age group (even with pacing Staci for a few miles in the middle of her race) and finished with a time of 2:11.16. Thanks to Get Bold Events for putting on such an awesome race!!
Workout Wednesday: Hills!!
Hills can frankly suck, but they can also be your friend for speed and overall strength. If you live near a hill, take advantage. If not, this would be a good reason to head out to an area such as McDonald State Forest or Bald Hill. Give this workout a shot, and mix it up as you get more comfortable with the format.
15 minutes easy6 x 2 minutes uphill
Walk or jog back down for 3-4 minutes to recover
15 minutes easy
You do this once a week, and over time I am confident you will notice a difference.
Fuel Up Friday: Juicy Quinoa Burgers
It’s quinoa time baby! If you have not tried out one of the past recipes, try this one out for a Friday night. It’ll make make enough for 6-8 quinoa burgers, so round up some of your training pals.
What you need:
2 1/2 cups cooked quinoa (at room temperature)
4 eggs, beaten
1 sweet yellow onion, chopped
1/3 cup freshly grated parmesan cheese
3 garlic cloves, chopped
1/2 teaspoon fine sea salt
1 cup whole-grain bread crumbs
1 teaspoon butter
Mix quinoa, eggs, yellow onion, parmesan cheese, garlic, and sea salt in a bowl. Add bread crumbs and stir. Form into 9 small patties.
Melt butter in a flat skillet over-medium high heat. Cook the patties in the hot butter until crispy, 8 to 10 minutes per side.
Finish off with toasted buns of your choice and add any toppings you’d like. That’s it!
Thank you Vámonos Coaching for this delicious recipe!!
Vámonos Coaching knows how important it is to maintain speed, especially when you're deep into your training plan.
It's easy to start off fast and end with less pep (we've all been there). Here's a workout that'll help you better control the gears.
2 mile warm up
3 x (2mi at 10k pace, 1/2mi at 5k pace) *2mins rest after each set
2 mile cool down
You could adjust the sets as you get more comfortable with this format (e.g. upping the ante to 4-5 miles at slightly easier paces for those going after the marathon).
Happy tearing it up out there!
Our very own Ramón Martinez, of Vámonos Coaching raced the Boston Marathon yesterday! Congrats Ramón!
“Boston was a blast! The race did not disappoint in terms of crowd support, and being able to toe the line at a race that has so much history behind it was pretty special. I was able to crank out a 2:56 (top 7%), and I’m pleased with the effort. I was able to re-qualify with the new BQ standards, and maybe I’ll return next year. But for now I’ll walk the town for some sightseeing ¡Adios!”
Get your breakfast quinoa on with this week's Fuel Up Friday. It is less about the recipe and more about idea inspiring! Thank you for the tips Vámonos Coaching!!
This is more of a pro tip with quinoa in mind. This will have you prepping delicious and filling breakfasts in 5 minutes or less! Assuming you already have a cooked batch of plain quinoa stored in your refrigerator, it’ll just be a matter of heating up a serving of quinoa and topping up however you’d like! (((Quinoa is super simple to make. Think making rice:1 cup quinoa, 2 cups water, cook until water is absorbed)))
Possible topping combinations to try out:
-Almond milk, blueberries, sliced almonds, sliced banana, and honey
-Almond butter, banana, and cacao nibs
-Almond milk, sliced strawberries, and chia seeds
-Almond milk, blueberries, and peaches
Just heat up the quinoa, top up, and enjoy!
This Workout Wednesday comes from Vámonos Coaching. Giddy up and take his advice: make the track your friend!
Workout Wednesday baby! To make gains in your running game, a little red zone work is key, and the oval is one of the best spots for this. Even one visit per week can make a significant impact over time. And it doesn’t have to be as intense as you might think.
Consider making a trip to the local track. Besides your normal running getup, having at least a regular stopwatch and water bottle will be great to bring with. Give this workout a try, and as you get more comfortable hitting these reps you could mix it up. Or add more hot sauce to the pace.
6 laps EZ pace
5 minutes recovery w/ lite dynamic stretch session (so many great options out there)
2 laps while striding (not sprinting) the straightaways
1 min walk
5 laps- first 300m at 7/10 effort, last 100m finish strong. 30sec walk after each lap
1 min walk
2x800m- first 600m at 7/10 effort, last 200m finish strong. 1min walk after each 800m
1 min walk
4 laps EZ pace
That’s it! Again, you could mix this up over time. Make the oval your friend.
Thank you Vámonos Coaching for the workout! See Vamonos Coaching or send an email to firstname.lastname@example.org if you have any questions!
April's Featured Coach: Vámonos Coaching
April’s Workout Wednesday and Fuel Up Friday are provided by our newest partner, Vámonos Coaching! Stay tuned for workouts and meals!
See Facebook.com/VamonosCoaching or send an email to email@example.com for more details.
Today’s workout from Pure Endurance isn’t a workout at all (or is it??)
Taking it easy is important too. We post a lot of workouts designed to get you faster, stronger, more agile, etc. but it’s time to focus on the often overlooked shakeout run/easy spin/relaxing flounder.🏊♂️
The day after that next tough interval session, long run, or tempo, take a day to enjoy a more relaxed pace and short distance. This sort of light exercise will help reduce soreness and help muscle fibers heal, leaving you feeling fresher and less injury prone!
Shakeout: Best done occasionally when sore or fatigued instead of a full rest day. Keep the pace conversational and easy, similar to your warmup pace before a big race.
Most importantly: keep it low stress, low intensity, and have fun!!
With winter weather still very much a part of PNW life right now, here is a session that can be done on the trainer to add a bit of intensity and get those legs ready for more race like efforts ahead as the weather improves.
Warm up: for 20:00 slow build from very ez to long endurance pace (low Z2)
Pre main set: 4 x 4:00 builds from Z2-Z4 (Z4 is a strong effort but not breathless)
Main set: 5 rounds of 7:00 on 3:00 RI as follows👇
-7:00 at comfortable endurance effort (low Z2) / 3:00 RI ez spin
-7:00 at smooth effort (mid Z2) / RI 3:00 ez spin
-7:00 at moderate/strong effort (upper Z2) / RI 3:00 ez spin
-7:00 at strong effort (Z3) / RI 3:00 ez spin
-7:00 at very strong effort (Z4) / RI 3:00 ez spin
Cool down: 5-10:00 ez spin
Uffda! Did that get your legs pumped just thinking about it or what?! Thanks to Jon and Kristen of Pure Endurance Coaching for this cool early season bike workout.