Running into 2018: goals and dreams for the new year: spring check-in

Hello friends! Happy Easter (if you celebrate)! I hope you all had a fun and relaxing Sunday. Mine was busy because of work, but now I’m happy for some time to relax. ๐Ÿ™‚

For those of you who don’t know, my temporary teaching job ended last week, so I acted quickly and snagged two part time jobs. Both of the jobs are at places I adore and are perfect for this somewhat “limbo” phase of my life. I’m still figuring out what my next steps are, but I have a really good idea what they will be and will share when the time is right…

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In the meantime, I thought the 1st day of April was the perfect time to check-in with my 2018 goals. This is mainly a way to hold myself accountable, so feel free to skip this post if this sort of thing bores you ๐Ÿ˜› If not, I appreciate your support by reading and commenting! I’d love to know if you set goals for 2018 and have accomplished some of them, so feel free to share with me too!

Black Bean Queenโ€™s fifteen 2018 goals check-in #1:

1. A minimum of 5 minutes of stretching/foam rolling after EVERY RUN

9 times out of 10 I have accomplished this goal since January! So that feels good. ๐Ÿ™‚ Just knowing that I shared this goal publicly with all of you made me think twice when I wanted to slack on stretching and rolling ๐Ÿ™‚ Plus I am recovering from my runs well so far…but we shall see once I start ramping up the miles ๐Ÿ˜ฑ

2. Strength training a minimum of 2x/ week (particularly glute/hip exercises)

Not doing well with this goal…I’m at once a week when it’s a good week. When I was teaching I barely had enough time to fit in my runs, let alone my strength workouts, but this isn’t optional for me or I will get hurt. ๐Ÿ˜ฆ Strength training at least twice week, focusing on hip strength, is my top goal moving forward. 

3. Yoga 1x/ week (a class or YouTube video)

Also not doing great with this goal for the same reason as #2…BUT now that I am done teaching and working two PT jobs that do not require outside work (i.e. lesson planning, grading, etc) I will be able to better fit in the “extras” that enhance running training. Yoga will be my second top goal moving forward. However, I have done yoga twice in the last week for what it’s worth.๐Ÿคท๐Ÿผโ€โ™€๏ธ

4. Finish my first marathon in October (my ultimate goal is 3:30 or faster so I can Boston Qualify)

Not accomplished yet ๐Ÿ˜‰

5. PR in the 5k and the half marathon by increasing my mileage (SLOWLY) and adding in more track/speed workouts (5k goal is sub 18 minutes & half marathon goal is 1:25)

Same as above. I’ve only done one 5k in 2018 and no half marathons yet. My first half marathon is the Illinois half marathon in less than a month!

6. Run my first 10k race

Same as above. My first 10k will be on June 3rd at Run for the Zoo

7. Run a trail race of any distance

Not accomplished yet ๐Ÿ˜‰

8. Hire a coach in the spring/summer to help me with Chicago marathon training

Accomplished sooner than expected. A few weeks ago, I won two months of coaching with Heather Szuba of McKirdy Trained and it could not have come at a better time! I’m at a new phase in my life where I can prioritize my training a bit better than when I was teaching. I can already tell this is going to be huge for my running and so far I love working with Heather. I can’t wait to see where working with her takes me! ๐Ÿ™‚ 

10. Join a running group or racing team

Not accomplished yet ๐Ÿ˜‰ Since one of my new jobs is at a running store, I think it is time for me to finally do more group runs or join a team. Stay tuned…๐Ÿ˜œ

11. Read 24 books (2 books/month)

Not accomplished yet ๐Ÿ˜‰ Sadly, I’ve only read one book in 2018 so far ๐Ÿ˜ฆ On the bright side I am an extremely fast reader, so I am confident I can still accomplish this goal!

12. Connect with more liked minded people by growing Black Bean Queen to 1,000 subscribers. I also want to grow my social media presence on Instagram and Twitter to at least 1,000 followers and my Facebook and Pinterest to at least 500 followers.

Partly accomplished! ๐Ÿ™‚ Last I checked this blog has over 1,060 subscribers, so it has grown a bit in the last few months. My Instagram is also over 1,000 followers, but I am not at my Twitter, Facebook, or Pinterest goals yet. I’m concerned less about actual numbers and more about connecting to even more awesome runners, fitness enthusiasts, plant based eaters, etc. 

13. Be kinder to and less critical of myself by reflecting on the positives in my life at least 1x/week

Working on this! One of the best things I did to help me with this goal was buy 52 Lists for Happiness by Moorea Seal. I love starting a new week with one of the lists. Thanks to Connie of Constantly for the recommendation! ๐Ÿ™‚

14. Take my vitamin everyday

I was really good about this in January and February, but fell off the wagon during March. It’s a new week and month, so time to be better about taking my vitamin again! ๐Ÿ˜› 

15. Cook a new vegetarian/vegan recipe with my husband 1x/month

Working on this goal! We got in a bit of a rut cooking the same old favorites the last few months..BUT we just bought the Run Fast, Eat Slow cookbook and I flagged some of the vegetarian/vegan recipes to make over the next few weeks. Plus, I still need to make a bunch of the recipes from Oh She Glows Everyday, which we bought a year ago. So ideas are not the problem ๐Ÿ˜› One way that has helped us in the past has been by turning it into a date night to make a new recipe. I highly recommend this tactic for any couples out there who keep making the same things or go out to eat for many meals. 

Are YOU accomplishing your 2018 goals, running related or not? Iโ€™d love for you to share, so we can support each other! ๐Ÿ™‚

Running into 2018: goals and dreams for the new year

Happy New Year friends!๐ŸŽ‰ย I hope you all had an amazing night…whether that involved drinking and dancing until dawn or snuggling up on the couch with loved ones and wine or a warm beverage.๐Ÿฅ‚ย I fell into the latter category, but no complaints there! ๐Ÿ˜›

2017 was definitely a rough year for me, but it had some awesome moments too, especially my wedding!๐Ÿ’I reflected briefly on my run yesterday,ย so I am not going to reflect here. Rather, I want to leave 2017 behind and run straight into 2018 with a fresh perspective and clean slate.

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Who’s with me?!๐Ÿ™‹๐Ÿผ

I strongly believe that you should set goals year round and not wait until a holiday to start working toward them…BUT, with that being said, New Year’s Day is a perfect time to sit down, write out your new or ongoing goals, and come up with an action plan for accomplishing them!

So where to begin?!

Well, people do not meet their goals without a system of accountability or a way to track their progress toward their goals. Another reason that people do not meet their goals is because they make ones that are TOO ambitious for the given time frame. Although, I do not think that is necessarily a bad thing to set SOME lofty goals. I think it’s good to dream big, but to also have some smaller more attainable goals. ๐Ÿ™‚ I have a good mix of both for 2018 and some of them have been a goals of mine for a while, as indicated on myย goalsย page!

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To hold myself accountable this year, I am going to do a minimum of 4 check-ins on the blog. I will check-in during the spring (March), summer (June), fall (October), and winter (December) and more times if needed. Some of the goals below are specific to certain events in my life (i.e. my first marathon in October), so I will only check in with them when it makes sense. So, without further ado, here are my 2018 goals!ย ๐Ÿค—

Black Bean Queen’s fifteen 2018 goals๐Ÿ’ƒ

1. A minimum of 5 minutes of stretching/foam rolling after EVERY RUN

2. Strength training a minimum of 2x/ week (particularly glute/hip exercises)

3. Yoga 1x/ week (a class or YouTube video)

4. Finish my first marathon in October (my ultimate goal is 3:30 or faster so I can Boston Qualify)

5. PR in the 5k and the half marathon by increasing my mileage (SLOWLY) and adding in more track/speed workouts (5k goal is sub 18 minutes & half marathon goal is 1:25)

6. Run my first 10k race

7. Run a trail race of any distance

8. Hire a coach in the spring/summer to help me with Chicago marathon training

10. Join a running group or racing team

11. Read 24 books (2 books/month)

12. Connect with more liked minded people by growing Black Bean Queen to 1,000 subscribers. I also want to grow my social media presence on Instagram and Twitterย to at least 1,000 followers and myย Facebookย andย Pinterestย to at least 500 followers.

13. Be kinder to and less critical of myself by reflecting on the positives in my life at least 1x/week

14. Take my vitamin everyday

15. Cook a new vegetarian/vegan recipe with my husband 1x/month

What are YOUR top 2018 goals, running related or not? I’d love for you to share, so we can support each other! ๐Ÿ™‚

 

 

I’m an Ambassador?! Take 2!

I know it’s super late…but I have an exciting announcement!!!

Just when I thought the end of 2017 couldn’t get any better, I received the news that I got another ambassadorship! ๐Ÿ˜ฑ I’m just as surprised as you are! I guess more than my family members and the friends that I beg to read this blog are interested in Black Bean Queen. ๐Ÿ˜‚  I’m thrilled! ๐Ÿ™‚  So…drumroll please! In addition to my ambassadorship with Bibrave, I am going to be a Sweat Pink Ambassador!

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If you don’t already know: sweat pink is a community of thousands of fun, fitness minded people that was started by two awesome, fitness loving women: Jamie King and Alyse Mason Brill.๐Ÿ’ช๐Ÿป They founded Fit Approach seven years ago and it has since formed several different communities for people, brands, and companies that love fitness and fun, including Sweat Pink!

As a sweat pink ambassador, I cannot wait to connect with and learn from awesome fitness fanatics, fellow runners, influencers, bloggers, and brands! ๐Ÿ™‚ I have a feeling 2018 is going to be an awesome year here at Black Bean Queen and I am thrilled to have you all along for the ride! ๐Ÿ˜Š

Workout Wednesday #1: IT band strength & balance routine for runners

Good afternoon friends and fellow runners! ๐Ÿ™‚

If you have been following me here for a while (or even if you haven’t) it is no secret that I’ve struggled with IT band issues on and off for years. IT band injuries are tricky because they are often a result of weak hips, glutes, and hamstrings and they are not something you can detect on a scan. Occasionally, weakness in other areas can cause pain in the IT band (i.e. your back or calves). Furthermore, tightness in those muscles, running on uneven surfaces, poor running form, or running the same route (i.e. the same direction on a track) may also contribute to IT band pain.ย  If you are interested, you can read more about my IT band injuriesย hereย andย here.

After successfully kicking IT band injuries on both sides (at different times) and also having recurrences years later, I’ve figured out what I need to do to stay healthy and strong. I’ve undergone physical therapy, spent many hours with the weight room/foam roller/resistance band, and missed countless college track seasons and post college races to figure out that I need to do WEEKLY strength, balance, and flexibility work to stay strong. When I get busy and/or lazy on those workouts, that’s when I have IT band flare ups.

Here is an example of the type of strength and balance routine I do to get stronger during AND after IT band troubles. Be sure to modify the weights, reps, etc. to match your goals and fitness level- I shared mine just as a starting point. This is about a 40 minute workout for me, but may take you longer/shorter depending on reps, weights used, and rest between sets. I typically do strength training 2 times per week and more often (up to 4 times per week) when my IT band is bugging me. For flexibility, I do yoga (usually on YouTube, but occasionally at a local yoga studio) 1-2 times per week. If there is interest, I can continue to share myย  strength workouts! Down the road I may even share some of my running workouts…

Disclaimer: I AM NOT a medical professional and you should see one if you have any pain in your IT band or anywhere else. Furthermore, you should also check with a medical professional before beginning any exercise program.

40-minute-IT-band-strength-balance-workout-3663502467-1513800011493.jpgWhat do you do for IT band rehabilitation? Did you find this workout helpful? Comment๐Ÿ‘‡๐Ÿปย Please do not hesitate to contact me with any questions or workout requests!ย  I have also added this workout to the new Black Bean Queenย Pinterest.ย 

 

 

Why I wear whatever I want when I run (and why you should too!)

Happy weekend friends! This is a post I’ve wanted to write for a long time… So, I FINALLY did it! I was inspired after running in “buns” for the first time last weekend. It is a little more personal than I’m used to writing here, but hopefully some of you can relate to it. ๐Ÿ™‚

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As long as I can remember, I felt self-conscious about my body when working out. Funny, isn’t it? The one activity that was supposed to empower me and help me develop my body confidence made me feel the opposite most of the time. As a kid, I did not think much of clothing worn during workouts, but once I joined cross country as a 14 year old, to train for soccer (HA!), that’s when I noticed those thoughts more often.

I remember coming to summer running as a scared freshmen, who could only run a mile or two, and was in awe of the upperclassman on the team who ran 6 (or more miles) in just a sports bra and spandex. I showed up in my all cotton t-shirt, cotton shorts, and non-supportive running shoes ready to go on a hot summer morning. The run was not memorable, but what stuck out to me was what the other runners wore, especially the faster ones. Soon enough, my coach and I realized I had some natural talent and had me runย  varsity with those girls, but I still wore my cotton outfits initially. I was training for soccer, but falling in love with running. I was starting to wonder if/when I would be “fast” and “fit” enough to wear “real” running clothes and asked my mom to go shopping. We bought new shoes, few new tank tops, some shorts, and sports bras, but still no spandex shorts. I was too scared to wear spandex or to run in just a sports bra initially. I did not think I was fast, fit, or thin enough.

The problem was that at the time, I decided I had to look a certain way to wear certain running clothes. Practicality did not matter- for example, when it is 90 degrees a sports bra or tank top and spandex is the comfiest/coolest running outfit. It just mattered to me that I looked the part to wear the outfit. I remember the first time I ran in a sports bra in high school- I was so scared and self-conscious. It was ridiculously hot that day, so I finally caved. I could not focus on my run, though, as I was too worried about how I looked. I spent a lot of high school running worrying if I “looked” like a runner. By junior and senior year I was our team’s top runner, but still felt like a fraud.

(Some high school running throwbacks)

I remember going to a college recruit visit my senior year of high school and running with that team for a long run. It was winter and they all ran in tights-something I was too scared to do. I often wore running sweat pants for winter runs, which are not as comfortable. After that run, though, I realized two things:

a. I must be doing okay if a college is recruiting me

b. It sucks to run in heavy sweatpants, when winter runs are much nicer in leggings. That was the moment I decided to stop caring so much about what I wore when I ran.

No one notices what you wear what you run as much as you do. It’s so liberating to run in what you are comfortable in.ย  In high school, I wish I had spent more time celebrating how hard I worked, the fact that I was fast enough to run in college, how strong my legs were, and how running clothes could be a fun way to bond with other runners, rather than as a point of comparison. The same running clothes thoughts occasionally occurred in college, but I got over it quickly (for new readers who do not know, I ran XC/track in college too). I got over it quickly because I cared more about reaching my running goals and having a good workout than how I looked.

(Some college running throwbacks)

Your running clothing choices should not be dictated by how you look, but by what is most comfortable to you. All running clothes are meant for you because if you run, you are a runner! Runners come in all shapes, sizes, and paces. ๐Ÿ™‚ You don’t have to have a six-pack to run in spandex and a sports bra! You just need to be confident and comfortable in whatever you wear.

These days, I run in whatever the heck I feel like wearing! Tights, spandex, “buns”, sports bras, tank tops, you name it! Nothing is off limits. ๐Ÿ˜› Running in an outfit you don’t think you “should” wear can be exhilarating… because screw what everyone else thinks! ๐Ÿ˜‰ I wore “buns” for a training run last week (just to see how they feel if I decide to race in them in a few weeks) and d**n it was liberating! There will always be a runner who is thinner, fitter, and faster, but you only have one life and one body, so it’s much more fun to accept it, nurture it, and wear what is comfortable!

Three questions: What was the first outfit you ran in? Did you ever worry about wearing certain running clothes? What is your favorite running or racing outfit? In college, I had to wear a certain pair of Nike socks and my blue or black Nike sports bra on XC race days.ย  Unless it’s really cold, I plan to wear my Oiselle “buns” (pictured above haha) and my neon yellow Balega socks for my 5k in a few weeks or half marathon in a month.

Comment your answers or thoughts about the postย ๐Ÿ‘‡๐Ÿป