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Today on the podcast I’m answering your running, cooking, botox (!!), half marathon concerns as well as more. These are 5 concerns from the stack on the Miles survey. I believe they’re very practical for everybody (okay perhaps not the botox one?). If you have one feel totally free to email or leave a voicemail with your concern as well as I’ll response it in an upcoming episode.
1. Question: Do you have any type of recipes that are very quick to make or very low in components for the lazy cook?
Run eat Repeat: Yes! I’m all about very quick as well as simple recipes. If you are lazy I state get everything performed in one shot with meal prep as well as then switch that up for different meals throughout the week. inspect out my Ground Turkey 5 methods publish for an example of that.
Quick as well as simple cooking Hacks:
A. meal Prep as well as plan. Make a listing of what you want to eat, get the groceries as well as prep anything you can.
B. spend money to save time. Prioritize your sanity as well as think about inventing in meal prep containers, a Crockpot, foil, pre-chopped veggies… essentially anything that will assist make it simpler to cook as well as clean-up.
C. keep it simple. determine your preferred dishes as well as discover new methods to utilize them. It’s alright to stay with a few of your preferred fruits, veggies as well as protein however add in new flavors to keep it fresh. If you already have a few dishes you cook truly well – believe of methods to modification up the veggies or protein in them.
Examples:
bake a lot of potatoes as well as stuff them with different veggies as well as protein
make a batch of Salsa poultry as well as utilize it for salads, tacos, burritos, enchiladas…
Quick breakfast Recipes:
Overnight oats – you can make this ahead of time in a batch
or make OverRun Oats while you are working out or running!
French toast in a mug – you can make this in the microwave!
Tortilla breakfast Casserole – make a casserole as well as part it out for a number of days
Breakfast Potatoes in the Crockpot
Quick & simple dinner Recipes:
Baked wonderful Potatoes in the Crockpot
Easy poultry Pozole in the Crockpot
Easy Taco Bake
Creamy poultry as well as Potato bake
2. Question: exactly how do you understand what is a sensible acquire in speed over a 4-6 month training cycle (shaving 10 min off half? 20 min off half?).
This depends upon your physical fitness level when you set your last pr or when you ran the time you’re trying to improve. If you are basing it off your very first race as well as didn’t truly train difficult or had a poor race day… it’s difficult to tell without specifics on where you are now.
Estimate your half marathon speed or surface time yourself:
Look at your long run typical speed as well as compare it with the half Marathon speed chart. Then, utilize that info plus your present physical fitness level // injury history // race elevation // anything else that would assist you run quicker or slower… as well as make a great quote on what Camiseta Barcelona speed you’re capable of on race day.
Half Marathon speed Chart
Use a half marathon time predictor tool to assumption based on other data:
Runner’s world Race Time Predictor
Project five Thirty eight Marathon time predictor
3. Question: You’re open about many things however I haven’t seen any type of information on if you did something to your lips awhile back? It looks cool. expense range? Is it a one time thing? Redone like eyelashes or a spray tan?
RER: I don’t have lip filler however I do get Botox. I have gotten botox around my lips so they are unwinded as well as can look bigger. I likewise utilize lip plumping gloss, over-line my lips, put highlighter my top lip (the cupid’s bow) as well as pay interest to angles.
I tried Camiseta Kashima Antlers to get it one time over 3 years back from a Groupon as well as I … listen to the show to discover out!
This is a before/after circa 2015 I think? It was the time I tried to do get lip injections as well as ended up passing out like a disaster – so the physician couldn’t do it. Ha! This is not a lovely photo however I didn’t expect to ever publish it, I was just curious about difference it would make so I took the picture for myself.
4. Question: I just ran my 3rd half marathon as well as feel like I’m starting from scratch each time I train. What is a great mileage to preserve so I can work on getting quicker as well as not just trying to develop distance?
RER: You may be taking off as well much time fromrunning. If you’re not training for a race I’d suggest still running for exercise twice a week as well as doing whatever other workouts you want around that.
Try to preserve a physical fitness level where you can run 5 to 6 miles. Then, when you begin half marathon training (assuming it’s from the beginning) you have that base as well as can integrate speed work instead of focusing on re-building that fitness.
5. Question: exactly how do you preserve high mileages as well as not get injured?
RER: very first – you have to Camiseta Montpellier HSC understand your body as well as respect it. If you are injury prone you requirement to be additional diligent about healing as well as rest.
8 suggestions to prevent Running Injuries:
Listen for any type of ‘squeaky wheels’ from your body.
Take additional rest if needed.
Stretch & foam roll.
Refuel with protein as well as carbs after your workout.
Ice achy areas.
Incorporate stamina training as well as yoga.
Get a sports massage – perhaps on an on-going basis so the person understands your body.
Know the difference between sore, exhausted as well as injured.
Feel totally free to email or leave a voicemail if you have a concern for me!
Please leave a evaluation in your podcast app – it truly assists show higher in rank as well as get much more people to listen! say thanks to you!!
Items discussed in this episode:
Crockpot
InstaPot – I don’t have one yet so I can’t speak to it’s awesomeness however everybody as well as their mom (including mine) has one.
Meal Prep Containers
Silicone baking sheet – I utilize this instead of foil for some baking sweets. It’s very non-stick as well as simple clean up.
Foam Roller – (post-run stretching as well as injury prevention)
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