19 goals for 2019

Happy New Year friends! šŸŽ‰I hope 2019 is off to an amazing start for all of you! šŸ™‚ I’ve seen a few people share their 2019 goals over the last few days and I love reading other peoples goals (is that weird?! šŸ˜‚), so I thought I would share mine as well. šŸ˜›

I’ve seen a lot of people pick 19 goals for 2019 (#19for2019), so I decided to do the same. The #19for2019 is from Gretchen Rubin’s Happier podcast, I believe. I do not listen to the podcast, but I have heard good things, so maybe I will start! Anyway, the point of 19 goals in 2019 is to pick several smaller, more manageable goals and/or changes to implement over this year and to periodically check-in with yourself. Last year, I had 15 goals and tried to check-in with my goals each season, so I will strive for the same this year.

My goals are a combination of running, marriage, hobby, and life goals. It helps with accountability to have specific goals and to pick when you will check-in with them. I aim to check-in with my goals in March, June, October, and the end of December 2019! So let’s run into 2019, with speed, determination, and enthusiasm toward our goals šŸ˜‰

19 goals for 2019:

1. Read (or listen) to 24 books

2. Read (or listen) to a book for at least 10 minutes/ dayĀ 

3. Write 2 new blog posts/ monthĀ 

4. Maintain my paper/pen running log (I use the Believe Training Journal) for the entire yearĀ 

5. Go to bed earlier (ideally before midnight, but this will be tough with night class)

6. Crochet or knit at least 1x/weekĀ 

7. Try 3 new workouts this year

8. Strength train 2x/weekĀ (atĀ leastĀ 20Ā minuteĀ sessions)

9. Yoga 1x/week (at least a 20 minute session)Ā 

10. Glute strength/hip strength/pre-hab exercises 3x/week

11. Foam rolling/ Roll Recovery before OR after every run for 5 minutesĀ 

12.Run 2,019 kilometers this year (1,254.5 miles)

13. Embrace cross training 1x/week to help prevent future injuriesĀ 

14. Run a race (any distance) in a state that is not Illinois

15. Sub 1:30 half marathonĀ 

16. Sub 3:10 marathonĀ 

17. Focus on saving-double our savings account

18. Cook 1 new meal/ monthĀ withĀ myĀ husband

19. Try 5 new veg-friendly restaurantsĀ 

What are your goals for 2019? Did you also make a #19for2019 list?! Let me know here or on Instagram, so I can cheer you on! šŸ™‚

2018 in review

Hello friends! Long time, no post and Happy New Year’s Eve! How is it only one day away from 2019?! 😱

Life got a little crazy since my last post in October: I ran my 1st marathon in a BQ, got injured during said marathon, finished my 1st semester of nutrition classes, and focused on injury recovery! All those recent events reminded me that it’s been a crazy fun, tear-inducing, challenging, awesome, amazing, and unpredictable year. 😜

So why not recap/reflect on the highlights from each month of 2018, so I can start 2019 on a high-note? Without further ado, here are my top moments for each month of 2018, running and otherwise:

January: Ā The top moment of January was running the F^3 Lake 5k and meeting a few of my new BibRave teammates. It was my favorite moment because I spent a lot of the fall injured, so it was exciting to be able to lace up and race a 5k, even though I only had a few weeks of training under my belt and no workouts. I treated the race as a tempo, somehow won, and had an overall great time. My husband ran the half marathon and earned a personal best time of 1:15! We were fortunate to have weather in the high 30s and the post race party was fun. If you want to read more about this race check out my recap šŸ™‚ I am recovering from injury (again) now, so I likely won’t run the race in 2019, but I highly recommend the 5k or half marathon on 1/26/19!IMG_5111

February:Ā The top moment of February was a tie between the unexpected snow day (and day off work) on Friday February 9, 2018 and being chosen by BibRave to test out the Aftershokz wireless headphones. And yes, I’m sure you’re wondering how one single day could be my top moment of 2018…but if you are a regular follower/reader here you may remember that I used to be a high school chemistry teacher. In January- March 2018 I was working as a temporary chemistry teacher for a teacher on maternity leave. The teacher had been on leave since September, and the school had trouble finding a teacher to take the maternity leave, so the students had been without a permanent teacher until I took the position in January. Without divulging every detail, it was tough situation that really tested me, especially when I was already fairly certain (not yet publicly at this point) that I did not want to teach, but rather go back to school to become a Registered Dietitian, but more on that later šŸ˜‰

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Anyway, after a particularly tough Thursday with some unruly students and a mountain of grading, we got an unexpected snow day on Friday, February 9th. For those of you who aren’t in Chicago, it is incredibly rare for the Chicago Public Schools to declare a snow day. It happens maybe once every 5 years. šŸ˜› It was much needed! I was able to fit in a snowy run with my new trail shoes, my new Aftershokz, and in the daylight hours on a week day. Friday, Feb. 9th was AWESOME! It’s still funny to me in December 2018 that a simple snow day was my top moment of February 2018.

March:Ā Ā Hands down the best moment of March 2018 was winning an Instagram contest for of three months of coaching with Heather McKirdy of McKirdy Trained. She had been a runner and coach I looked up too since I made an instagram page for this blog. šŸ™‚ She’s positive, hard-working, a dreamer, speedy, and extremely knowledgable about running. In my short three months with her as my coach, I grew so much as a runner! I set a half PR, integrated more workouts and recovery, and took my running more seriously for the first time since running for my college in 2010-2013. I also watched many of my other Instagram friends become her athletes around when I did and make awesome running gains (I’m especially looking at you Teagan, Meghan, Laura, and Nicole :P). I was very sad after my three months ended because I decided to exit the work world and go back to school to study nutrition, so unfortunately I could not and still cannot afford a coach and I loved working with Heather šŸ™ It would have definitely been helpful to have one when I trained for the Chicago Marathon because my training was kind of a mess šŸ˜‚ ANYWAY, if you are looking for a coach and it’s in your budget I HIGHLY, HIGHLY recommend Heather or any of the other McKirdy Trained coaches. šŸ™‚ A majority of their athletes BQed or set PRs at their races this year and those are results you cannot ignore! 😱

Honorable mention/a close second was finishing off that maternity leave teaching position and figuring out my now public next steps. More on that below šŸ˜‰

April:Ā Okay,Ā okay!Ā IĀ can’tĀ pickĀ justĀ oneĀ momentĀ becauseĀ thisĀ monthĀ wasĀ freakin’Ā awesome.Ā HandsĀ downĀ theĀ BESTĀ momentĀ wasĀ decidingĀ toĀ changeĀ myĀ pathĀ andĀ goĀ backĀ toĀ schoolĀ toĀ studyĀ toĀ becomeĀ aĀ RegisteredĀ Dietitian.Ā I also ran a personal best in my second ever half marathon (1:34), while sick, under the guidance of my new coach Heather. My husband ran the full marathon that same day in a stunning 2:42, cutting 26 minutes off his previous best time and securing a ticket to Boston 2019. You can read much more about my experience at the Illinois Half Marathon here.

Last, but not least I was able to meet and become real-life friends with two of my Instagram friends: Katie of 2fabfitchicks and Danielle of Feed Me Happy. Danielle and I are also now real-life classmates and future RDs, so that’s pretty awesome. šŸ™‚

Meeting and running with Scott Jurek during his North book release tour also deserves an honorable mention! April was truly an amazing month!

May: May’s top moments are a tie between being interviewed for my first ever magazine article in Voyage Chicago and my birthday BibRave run meet-up at Millennium Park. It was nearly 95 degrees, but I still had a blast running with Steph, Ben, and Frank on my 26th birthday! šŸ™‚ Joining such an awesome team of supportive and fun runners/ambassadors may have been my greatest decision all year, besides deciding to go back to school šŸ˜›

June: It was a hot day and not my best race time, but I still pick my first ever 10k at the Run for the Zoo as my top moment of June 2018. I even managed third female overall somehow šŸ˜› It was a fun race to rep BibRave and somewhat kick off my Chicago Marathon training!

July:Ā MyĀ husbandĀ gotĀ aĀ newĀ teachingĀ jobĀ andĀ weĀ movedĀ toĀ aĀ newĀ apartment.Ā IĀ absolustelyĀ loveĀ myĀ newĀ loftĀ apartment and it’s proximity to awesome places to run along the Chicago LakeShore path. Ā IĀ  was honestly hoping that theĀ Rock ‘N Roll Chicago half marathon would be my top July moment, Ā butĀ IĀ justĀ didĀ notĀ haveĀ aĀ goodĀ race and you can read more about it on my InstagramĀ šŸ™Ā I’mĀ stillĀ gladĀ IĀ ranĀ it even if my time of 1:36 was very far off of the 1:30 I was hoping for at that point.Ā 

August: A hot month full of marathon training and long run PRs (mileage wise) every single week. I even made it through my through my longest run ever (20 miles) and nailed my fueling strategy with Spring Energy (ElectroRide in my hand held and Canaberry gels ).

Running the Nike unsanctioned 6k race deserves an honorable mention, as well. It was a fun race and a great way to fit in a mid-week workout.

September:Ā OhĀ manĀ SeptemberĀ wasĀ aĀ toughĀ month!Ā IĀ wasĀ strugglingĀ toĀ balanceĀ myĀ classes,Ā work,Ā myĀ extremelyĀ longĀ commuteĀ to/fromĀ school, and training for the marathon.Ā I had a few 0-10 mile weeks and I even contemplated not running the Chicago Marathon.Ā Thankfully, after turning around my training a bit, some reflection on how far I had come (despite a less than ideal training situation). and the kind words of so many of you I decided to still run. That is definitely my top moment of September 2018. It was not an easy decision!

October:Ā CompletingĀ myĀ firstĀ marathonĀ inĀ aĀ BQ,Ā enoughĀ said! šŸ˜› Ā Although,Ā havingĀ toĀ stopĀ multipleĀ timesĀ toĀ stretchĀ dueĀ toĀ hipĀ andĀ ITĀ bandĀ pain and then becoming so injured I just started running again a little over a week ago also serves as a bit of a low point. :/ You can read more about my race on Instagram.

I am extremely grateful that Dale of Marathoner Dale ran part of the marathon with me. She had a fantastic race (earning a 3:22 PR) and helped me at my lowest, most painful points. I am also grateful that Jess (the cofounder of BibRave) and I were able to run together for some of the race! šŸ™‚ I am positive with better training (and honestly a coach ), I would have a had a much better and injury free race, but hey- a 3:28:01 is not bad for my first one!

I am proud, but am also dreaming bigger (and training MUCH smarter) for my next marathon! šŸ˜› I had a blast meeting a lot more of my BibRave teammates at the Chicago Marathon summit and the race and would not change the race or this weekend for anything, though. I can only hope to perform at what I am actually capable of next time I run a marathon šŸ˜‰

November:Ā No running at all for me in November, as I focused on cross training, resting, and gaining hip/glute strength. BUT the best moment was watching my husband cut two more minutes off his personal best marathon time at Indy Monumental in a blazing fast 2:40! šŸ”„ I am also grateful for Ashlyn, who is the kindest human and an amazing friend, who put together a strength training plan and will make a running plan once I am able to run more. I am not sure what I did to deserve her help, but I am grateful because this injury has been a struggle and an uncertain time for me. :/

December: After not being able to run post-Chicago marathon, hands down the top moment of this month was the pain-free mile (even if it was on the dreadmill) I ran three days ago! I am cautiously optimistic about my return to running as enter 2019! I am not sure anything I will do in the remaining hours of 2018 can top that, unless I am able to run 10 miles šŸ˜‰ But don’t worry, I’m won’t try such a foolish thing!

Finishing my first semester nutrition school finals and earning good grades also earn an honorable mention, but clearly being able to run again is more exciting to me šŸ˜› I also got accepted to be a BibRave Pro for another year, so I am grateful that they want to keep me! šŸ™‚

So now, I want to hear from all of YOU! What were your top moments of 2018, running or otherwise?! šŸ‘‡šŸ»

Why I’m not running the Cinco de Miler tomorrow

Disclaimer: I received a free entry toĀ Cinco de MilerĀ as part of being a BibRave Pro. Learn more about becoming aĀ BibRave ProĀ (ambassador), and check outĀ BibRave.comĀ to review find and write race reviews!

As someone who lives for running, the running community, and racing it saddens me to write the following words: I am not running Cinco de Miler tomorrow šŸ™ I am sad because as I discussed in myĀ Ā “top 5 reasons to run”Ā post, it is a really cool race with a fun atmosphere, sweet swag, and an awesome post-race party.Ā  I’m having some serious FOMO right now šŸ™

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So why am I sitting on the sidelines?!

Well…I ran a half marathon last weekend and my body still has not recovered on multiple accounts :/ I ran with a cold and it has lingered a bit, but that certainly is not stopping me from running tomorrow šŸ˜› For those of you that know me IRL I tend to be a bit stubborn… The real reason is that my right IT band and both hips are very tight and generally unhappy. Welp!😭 My coachĀ HeatherĀ and I decided that with my extensive injury historyĀ I need to take a little time off of running to recover from the half, cross train, and work on strengthening the ‘ol hips, glutes, and core. Plus some yoga…you all know how much I love yogaĀ šŸ™„Ā I know that being able to touch my toes, having looser muscles, and a stronger body/core will make me a better runner in the long run. Regardless, this was not an easy decision and I am sad.šŸ˜”

Cinco de Miler is such a cool race! This just means I will have to run it next year šŸ˜‰ I am looking forward to rooting for all of you running tomorrow and will be following the race. I can’t wait to see all of you crush it! And please, drink a few post-race beers with your sweet bottle opener medal for me!šŸ»

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Are you running the Cinco de Miler tomorrow or have you run it before? If you are, make sure to write a race reviewĀ onĀ Bibrave. It is a great place to go when you are looking for races to run because you can read about the experiences that other runners had at that race in the past!Ā šŸ™‚Ā 

 

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. šŸ™‚

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 šŸ˜› 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 Queen’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. šŸ™‚ 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 šŸ™‚ Plus I am recovering from my runs well so far…but we shall see once I start ramping up the miles šŸ˜±

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. šŸ™ 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.šŸ¤·šŸ¼ā€ā™€ļø

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

Not accomplished yet šŸ˜‰

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 šŸ˜‰

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! šŸ™‚ 

10. Join a running group or racing team

Not accomplished yet šŸ˜‰ 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…😜

11. Read 24 books (2 books/month)

Not accomplished yet šŸ˜‰ Sadly, I’ve only read one book in 2018 so far šŸ™ 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! šŸ™‚ 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! šŸ™‚

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! šŸ˜› 

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 šŸ˜› 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? I’d love for you to share, so we can support each other! šŸ™‚

F^3 training weeks 3-6 (12/25/17-race day 1/20/18)

Good evening friends!

I know that technically I raced yesterday…BUT I will finally recap all my training or lack thereof that led to the race. In the very near future I will also review the F^3 Half Marathon and 5k here and on BibRave! I will say now that it was fun and very well run! I am pleased with how the race went, but not with my training. You will see what I mean below…I am giving myself some credit, though, because I just started a my first ever teaching job where I am teaching chemistry to high school students who did not have a teacher for almost three months AND finals are in a week!!!! šŸ˜±

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Things have been crazy, so my sleep and my training has definitely suffered: I get to school by 7 am most days and do not leave until 445-6 pm most nights and often still have work to do when I get home. I’m not making excuses, but rather giving an explanation for the many zeros/low mileage weeks below. I pride myself on being real with all of you! Even though I am a former college runner, I want to remind all of you that now I am just a regular person with a real job, trying to fit in my runs and live my life. Please be kind before commenting on my situation! I know I did not train adequately and that is why I took yesterday at tempo effort, rather than an all out race. As I figure things out and get the students caught up, my hours will be better and so will my training. I am looking forward to better weeks of training for the Shamrock Shuffle and the Illinois Half Marathon. I am forever grateful that I am no longer injured! šŸ™‚

Week 3: Monday December 25th-Sunday December 31st:

-Monday December 25th: 3.6 miles at 7:23 pace with my husband & sister-in-law. Furthest run since my injury! I foam rolled and stretched after the run.IMG_4738

-Tuesday December 26th:  REST

-Wednesday December 27th: 3 miles at 7:25 and it was freezing! It felt like -3 outside!

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-Thursday December 28th: Yoga/strength for 60 min

-Friday December 29th: Wintery weather caused me to move this run to the dreadmill and it did not feel good. 3 miles at 7:29 pace followed by stretching and foam rolling.

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-Saturday December 30th: Yoga for 30 min

-Sunday December 31st: 4 miles at 7:19 pace with my husband followed by foam rolling and stretching.

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WEEKLY TOTAL: 13.6 miles

Week 4: Monday January 1st-Sunday January 7th 

-Monday January 1st:  REST DAY

-Tuesday January 2nd:  5 miles at 7:21 pace (2.5 with my husband and 2.5 alone) followed by foam rolling and stretching.IMG_4834

-Wednesday January 3rd: Cold weather makes it tough to tempo. 1 mi w/u, 1 mi tempo (6:33), & 2 mi c/d followed by stretching and foam rolling.

-Thursday January 4th: 30 minutes of yoga

-Friday January 5th: 3 miles at 7:20 pace followed by stretching a foam rolling.

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-Saturday January 6th: REST DAY

-Sunday January 7th: 6.1 very windy miles at 7:31 pace followed by foam rolling and stretching.

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WEEKLY TOTAL: 18.1 miles

Week 5: Monday January 8th-Sunday January 14th (WEEK 1 OF TEACHING)

-Monday January 8th: REST

-Tuesday January 9th 4 miles easy (7:40 pace) after a long two days of teaching, followed by foam rolling and stretching.

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-Wednesday January 10th: 30 minutes of yoga

-Thursday January 11th: REST

-Friday January 12th: REST

-Saturday January 13th: Tempo workout: 1 mi w/u, 1 mi tempo at 6:46, and 2 mi c/d. Overall pace was 7:12 and I stretched and foam rolled after the workout.

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-Sunday January 14th: 7 miles at 7:57 pace. I think the face below says it all…I felt terrible on this run for some reason šŸ™

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WEEKLY TOTAL: 15 miles

Week 6: Monday January 15th-Sunday January 21st (RACE WEEK)

-Monday January 15thREST

-Tuesday January 16thREST

-Wednesday January 17th: REST

-Thursday January 18th: 2 miles on the dreadmill at 7:30 pace my new AfterShokz headphones!

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-Friday January 19th: No run, but lots of foam rolling and stretching.

-Saturday January 20th (RACE DAY!): Due to my lack of training and injury history I decided to treat this 5k race as tempo run. I did my tempo 5k in 21:08 (6:48 pace) and that was good for 1st place… My husband ran the half marathon in 1:15:58! Will do a full recap and review on the blog and BibRave in the very near future with more pictures! It was fun to meet up with the other BibRave Pros who ran the race. Pictured below is the BibRave Pros who ran the 5k.

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WEEKLY TOTAL: 5 miles

Today’s questions: Did you race this last weekend? If so, how did it go? Also, has your running ever suffered due to a new job? If so, how did you reestablish a new running routine?

Running into 2018: goals and dreams for the new year

Happy New Year friends!šŸŽ‰Ā 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.šŸ„‚Ā I fell into the latter category, but no complaints there! šŸ˜›

2017 was definitely a rough year for me, but it had some awesome moments too, especially my wedding!šŸ’I reflected briefly on my run yesterday,Ā 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?!šŸ™‹šŸ¼

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. šŸ™‚ 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 myĀ goalsĀ 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!Ā šŸ¤—

Black Bean Queen’s fifteen 2018 goalsšŸ’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 TwitterĀ to at least 1,000 followers and myĀ FacebookĀ andĀ PinterestĀ 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! šŸ™‚

 

 

F^3 training weeks 1 & 2 (12/11-12/24/17): my return to running after injury

Hello friends! It’s been far too long since I’ve had a running/training update…but until Saturday December 16th this gal was confined to cross training and rest due toĀ  left IT band injury. :/

The good news is all my rest/cross training/strength work paid off and I’m back at it! šŸ™‚ My comeback race will be the F^3 5K on 01/20/2018! I’m sad that I’m not running the half marathon like I planned, but that would not be a smart training move…Sudden mileage increases and laziness toward strength work is what got me injured in the first place.Ā  I’m just happy to be running again! I have all year to reach my time goals- this 5k is just to get back out there! Although, at some point this year I’d like to run a sub 18 5k…not sure how realistic that is.šŸ¤”

lake views run

So, without further ado let’s recap my last two weeks of training/ my return to running. I won’t lie- it’s not very excitingĀ šŸ˜‚Ā My return to running involves cross training, strength work,Ā and only a few days of running per week. Each pain free mile and increase in my strength and balance is a step in the right direction, so I’ll take it!šŸ’ŖšŸ»

Week 1: Monday December 11th-Sunday December 17th:

-Monday December 11th: REST DAY

-Tuesday December 12th:Ā 20 min on the stair stepper, lower body weights, foam rolling, & resistance band exercises

-Wednesday December 13th:Ā 30 minutes of yoga & foam rolling

-Thursday December 14th:Ā REST DAY

-Friday December 15th:Ā 20 minutes stationary bike, resistance band exercises, upper body exercises, and core

-Saturday December 16th:Ā 1st run back in nearly 6 weeks! 2.2 miles at 7:30 pace followed by lower body strength exercises & foam rolling

first run back

-Sunday December 17th: REST DAY

Week 2: Monday, December 18th- Sunday December 25th:

-Monday December 18th:Ā 2nd run back was 2 dark miles at 7:24 pace followed by stretching and foam rolling

2 miles in the dark

-Tuesday December 19th:Ā 40 minute upper body, core, & IT band strengthĀ routine

40 minute IT band

-Wednesday December 20th:Ā 3 miles at 7:15 pace followed by 15 minutes of yoga and foam rolling

3 miles

-Thursday December 21st:Ā Lower body strength routine similar to Tuesday’s workout

-Friday December 22nd: REST DAY. Went to zoo lights and out for pizza/beers with my husband to celebrate the end of final exams with his students (he gave a little over 100 final exams Monday-Thursday, so was A LOT of grading due today ).

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-Saturday December 23rd: REST DAY, but did some stretching & foam rolling

-Sunday December 24th: Christmas Eve fun run of 3 miles at 7:47 pace with my husband and the running club in our hometown. We kept the pace easy because it was icy and it started to snow toward the end of the run.

christmas eve run

Today’s question: Are any of you running any races this winter? If so, are they in a warm or cold destination? ALSO, if you aren’t running any winter races and are interested in the F^3 5k or half marathonĀ in Chicago, check out myĀ race discountsĀ page! Plus, then you can join me at Chicago’s coolest winter race! See what I did there?!Ā šŸ˜‚

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

Good afternoon friends and fellow runners! šŸ™‚

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.Ā  If you are interested, you can read more about my IT band injuriesĀ hereĀ andĀ 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 myĀ  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? CommentšŸ‘‡šŸ»Ā Please do not hesitate to contact me with any questions or workout requests!Ā  I have also added this workout to the new Black Bean QueenĀ Pinterest.Ā 

 

 

Half Marathon Training Week #3: Monday August 28th- Sunday September 3rd.

Good evening friends! I hope you all had a great, long Labor Day weekend full of food, family, and friends! I can’t believe how fast this weekend flew by. 😱

My husband and I stayed busy the whole weekend, so that’s why it went quickly! On Saturday, his high school students had a cross country meet, Saturday night we went out for dinner, Sunday we drove to Wisconsin to visit my sister-in-law, and today we drove back, cleaned, and got groceries. I fit in as many runs as I could this week and weekend, but it could have been better. I’m still working on getting more sleep. :/ I’m pledging to make week #4 better for sleep and training!

Sometimes, though, all you need is an extra rest day, vegetarian treats, an impromptu road trip, wine, and some sangria to recharge after a rough week. šŸ˜‰ Life isn’t all about following your training plan to a ā€œTā€ and eating healthy- life is about balance! This weekend I decided to indulge a bit and go with the flow and it was 100% worth it! šŸ™‚

Monday August 28th: REST DAY.

Tuesday August 29th: Started the morning with this delicious breakfast before work. It is old fashioned oats topped with berries, cinnamon, and Nature’s Path Organic Sunrise Crunchy Vanilla Cereal.

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Then after work, I ran 2 miles at 6:53 pace. I got home from work late and ran at night, so that’s why this run was short. I followed my run with some light stretching.

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Wednesday August 30th: REST DAY

Thursday August 31st: Ran 4.3 miles after work at 7:38 pace as the sun was setting. It was extremely windy, but it felt good to get out there. The beautiful city and lake views were an added bonus!

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Friday September 1st: REST DAY. This was an unplanned rest day, but was very wiped out from my lack of sleep over the entire week. My husband encouraged me to take the extra rest day. Plus, I knew I was getting up at 6 am on Saturday for the cross country meet. I learned this week that I do not function well on 5-6 hours of sleep per night. šŸ˜‚ I have no idea how I functioned on so little sleep most of college! This girl does best on 7 or more hours of sleep. šŸ˜›

Saturday September 2nd: 4-5 miles throughout the day/in between high school cross country races. It was so fun to be on the other side of a cross country meet. I definitely felt nostalgic for high school and college cross country meets on Saturday. I can’t wait to help out at more meets and see my husband’s team grow this season! šŸ™‚

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The meet was pretty long and we did not get home until almost 4 pm. :/ My husband and I were wiped out, so we got some chai lattes and rested. It was nice! Then we went out for salad, veggie pizza, and red wine at Calo Ristorante. That is the classic combo if you know my husband and I! We love going out for pizza- I’d saying we go out for pizza once a month! It is Chicago, after all, and there are so many tasty options. Maybe one day I’ll list and review all the pizza places we’ve been to! Today is not the day for that, though. šŸ˜›

Sunday September 3rd: REST/CROSS TRAIN DAY. My husband and I traveled to Wisconsin to visit my sister- in-law. She took us to an awesome taco place- BelAir Cantina Madison. My sister-in-law and I got the roasted veggie and kale tacos. I also got white peach sangria! šŸ˜› My husband got the veggurito bowl and a margarita.

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I highly recommend BelAir if you ever find yourself in Wisconsin (they have locations in Milwaukee and Madison). It is an excellent option for vegan/vegetarian tacos! 

That’s it for my half-marathon training week #3 recap. I hope you all have a good night! šŸ™‚

What was your favorite thing you did over the weekend/ Labor Day (if you live in the United States)?! My favorite part of the weekend was eating those roasted veggie and kale tacos (pictured above).

Half Marathon Training Week #2 (12 weeks until the race!): Monday August 21st- Sunday August 27th.

Good evening! I hope all of you had a fantastic weekend full of fun, exercise, food, and time to relax! šŸ™‚ My weekend was pretty low key, but it was just what I needed.

The week of training didn’t not go quite as expected, but I will just roll with it. My mileage was pretty low, but it’s better for me to ease into training with my history of injury. Plus, until these last two weeks I was not running much. My goal is to run 20 miles per week next week and continue to bring down my running pace. Slow, but steady wins the race for this previously injured girl! I have some time goals for my half marathon (1:30), but when all is said and done I just want to toe the line healthy. šŸ™‚ So, now let’s recap this last week of training with some random pictures and thoughts from the week for good measure. šŸ˜›

Monday August 21st: REST DAY. My coworkers and I watched solar eclipse in the middle of the work day, so that was cool. It was definitely weird wearing solar eclipse glasses over my regular glasses, but I had to protect my eyes! See below for a cool picture my dad took of the eclipse. I didn’t try to take any pictures because we didn’t get the best views of the eclipse in the city.

Tuesday August 22nd: REST DAY

Wednesday August 23rd: 3 miles at 7:35 pace after work. Felt strong, despite the lack of sleep early in the week. I got an amazing view of the sunset on this run too. šŸŒž

 

After the run, my amazing husband made us chickpea stir fry and it was delicious. It’s one of our staples during the work week, so maybe I will share the recipe here one of these days.

Thursday August 24th: REST DAY

Friday August 25th: 3 miles at 7:52 pace after work. I felt really sluggish on this run. The lack of sleep during the work week probably caught up to me. I definately need to prioritize sleep as my training ramps up. Im not doing the greatest with this, as it’s already past midnight as I write this post. šŸ˜›

 

Saturday August 26th: Hips of death circuit” for hip/glute/ core strength. This is a circuit my husband does with his high school cross country/track athletes. I’d share it here, but it’s hard to explain all the moves in writing. It’s a lot of body weight moves, so it’s nice when I don’t feel like going to the gym or have access to a gym. Each week I aim to do AT LEAST one day of glute/hip/core strength due to my injury history.

I also enjoyed this delicious bowl of berry, cinnamon, and raw hemp seed oatmeal prior to my workout.

Sunday August 27th: Solid 5 mile run at 7:34 pace with my husband. He was definitely thrilled to take the photo of me running below. šŸ˜‚ After the run, I did some stretching, but I need to be much better about stretching this week.

 I hope you all have a good night! Also, if any of you are on Instagram I just got an one for this blog! My handle is @blackbeanqueen. Follow me if you want you midweek training updates or to see random food pictures! 😜

How was your weekend? What are your exercise and running goals for next week?