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September 2014
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Posts Tagged ‘Lunch’

September 18, 2014

Build Up Your Blog with Fitnessista

Hello! I hope your Thursday is going well so far. Thank you to all who have commented with tips on tempo running on yesterday’s post. I love reading your suggestions and find the advice very helpful.

The highlight of my afternoon came in the form of this colorful taco salad!

healthy taco salad

Spinach, tomatoes, cucumbers, black olives, corn (cut off the cobb), ground turkey, crumbled corn tortilla chips, shredded cheddar cheese and a drizzle of spicy salsa for dressing.

Quite the spread, huh?

I just love when leftovers turn into additions to meals for days.

I also had an interesting read over lunch today! Gina Harney, the blogger behind The Fitnessista recently released her first eBook: Build Up Your Blog.

Build Up Your Blog ebook Fitnessista

The 70-page eBook is easy to scroll through and is filled with tons of blogging tips and tricks from her as well as tid-bits from others in the professional blogging industry. She did a great job!

Coming straight from Gina…

This eBook is for:

• Those who have been blogging consistently for a while, but find themselves at a crossroads for the “next step” with their blog.

• Those who want to figure out how to share their unique voice, story and knowledge (in any field!) to help others.

• Those who are interested in monetizing their blog, networking, and creating partnerships.

This eBook is NOT for:

• Those who don’t have a blog and have no interest in starting one.

• Those who enjoy blogging occasionally for fun, and want to keep the professional aspect out of blogging (which is totally cool).

I have had the pleasure of hanging with Gina on several occasions and consider her to be one of my closest blogging buddies. Right from the get-go, I got such a welcoming and helpful vibe in our conversations about blogging and that warmth and willingness to share her tips for success is certainly present here.

Kure Juice Bar with Gina

If you want to get your copy of “Build Up Your Blog,” it’s only $9 right now. That’s totally worth the price you would pay to cover a coffee date with her to pick her brain on the subject if you ask me!

Click for more details and reviews!


While we are on the subject of blog tips and tricks…

HWG FAQs on Blogging Posts:

• Tips on How To Start a Blog

• Tips For Beginners

Dealing with Negativity on Social Media

How To Approach Brands and Sell Yourself


Now go out and get ‘em, tigers.

See you in the morning with Friday Favorites!

September 17, 2014

In Need of Some Tempo Run Advice

Hello! How’s the day going for you? Mine has been pretty darn good with these gorgeous views.

running path with trails and rivers

I’m sorry that I keep throwing our “perfect weather” at you this week, but really… it’s the best. And, hey, after the winter we had last year I feel like I’m long overdue for those types of bragging rights.

Today’s training run called for a 5 mile tempo run. Do ya’ll do tempo runs? I’m still trying to get the hang of them.

I stuck with the suggestions I read online to do a 10-15 minute warm-up and cool-down run and decided that 1.5 miles each at that pace would do the trick. I aimed for my “race pace” for the middle 2 miles, whatever that is. My fastest 5K time is 22:07, but I’m not sure the 7:07 pace is feasible to go for all the time. I had some kind of fire lit behind me that day. Instead, I have been aiming anywhere in the 7-8 mile/min. pace mark.

It’s been a challenge to really track my pace anyways. I love my Polar FT60, but I wish it came equipped with speed and distance tracking. For the moment, I guess the measurements on my Map My Run app will do. But who really knows how accurate those numbers are either?

tempo run tracking

Right at the 3.5 mile mark, I went from a sprinting pace to a power walk. When tempo running do any of you go directly into slower paced running (even if it’s a jog) right away? I feel like I always need at least a minute’s break of walking included in my transition.

I have to say, however, that my tempo runs have gone by faster that any of them. I guess it’s similar to doing on and off sprints on the treadmill. You constantly have to look at the clock and track what you are doing, so it makes the time fly by. It does for me at least!

I finished the full 5 miles at an average of a 8:56 min./mile pace, according to my tracking app. I’ll take that.

As soon as I walked in the door, I was greeted with puppy eyes and grabbed Roadie for a walk around the neighborhood before lunch. It’s too nice out not to let him enjoy it a little too!

fall day with roadie

We parked ourselves next to a nearby pond of water and enjoyed watching the geese and swans for a bit.

neighborhood pond and animals

Ha! Remember the swans?

I still think the fact that they aren’t real and someone put them there is hilarious. I didn’t realize I sat in a huge pile of mud until we got up, but it was still worth the few minutes of sunshine and serenity. Whoops!

As soon as we got back to the house I made myself a monster salad that turned out fantastic. I loved the combination of flavors!

healthy salad with eggs vegetables and corn

Spinach, spring mix, tomatoes, cucumbers, carrots, black olives, hard boiled eggs, corn (fresh off the cob), shredded cheddar cheese, ground pepper, and drizzled balsamic vinegar for dressing.

healthy vegetable and egg salad

It’s been one of my favorite fall days so far! Now it’s time for me to sign off and work on a project before study time. Woo hoo!

Questions of the Afternoon

I need some advice…

• Any tips for tempo running?

• Have any of you ever included tempo runs in your race day plan?

I would love to be able to transition from sprinting to a jog without walking. Also, I think it might help the miles go by faster if I put a few tempo miles in my half on race day. Is that a horrible idea? Thoughts? Thanks in advance!

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I am not a registered dietician, nutritionist, or certified fitness professional. The workouts I post are what work best for me, but might not be the right type of exercises for you.

I do NOT post everything I eat. All content I post on this blog stems from my personal experience and knowledge, and I recommend consulting a doctor or health professional before making changes to your diet or fitness routine.

Also, please understand that affiliate links may pop up on the blog from time to time. I acknowledge when they appear and always genuinely appreciate your support! ♥

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