Some Running and Some Biking

6.21 miles yesterday morning following a 13 hour shift at the hospital. I came home, took a shower and then passed out for 5 hours. Not working night shifts anymore is not going to suck. On that note...

I got a new job! I applied to the University of Utah Neurosurgery Clinic over a month ago and I was offered the job on Monday of last week. My new work schedule will be 'normal'. I will be working Monday through Friday with weekends and holidays off which means I will get to go back to getting up at 5:00 AM to get my runs/cardio in. Manfriend is very excited for this because he LOVES my alarm in the morning. I don't start until August 25th, though because manfriend and I have had a vacation planned for almost a year now that we leave for on Saturday. We are going to go and see this....Crankworx

I am very excited. Chris won't be racing (I keep getting asked if he is), but here is a picture of how cute he is when he does race in case you wanted to see

Speaking of bikes, we did this on Saturday

 

Sometimes I like to look like I am about to break into a dance in a photo (I don't know what is going on with my leg). I look just as dedicated and badass as manfriend, right? Also, don't let that smile fool you. That trail wasn't easy....at all. In fact, I may never do it again.

Maybe I should just leave the mountain biking for the mountain bikers and the running for the runners. Speaking of which, my friend sent me this...

I Have an Unhealthy Attachment to my Running Shoes

My legs have been feeling quite tired lately. I have been getting more sore despite no change in my exercise habits. Today I had to face a fact that I have been avoiding for about a month. It was time to replace my running shoes.

Yes. The purple shoes are the exact same shoe, just purple. I even had them waiting in a box in my closet for this exact occasion (I buy my saucony rides in bulk), but I am a bit ridiculous and I always have a hard time admitting that my shoes have seen their prime and it is time for the new pair. I like blue....and we have been through so much together.

So, when should one replace their running shoes? The consensus seems to be between 300 and 500 miles. The range really depends on the runner. Despite proper form, everyone's running style is different.

I go by feel. There is a point when the shoes start to feel less cushiony (not a word, but let's go with it). My landings don't seem to have as much support and my leg fatigue increases. Sometimes, my IT band acts up a little.

Here are a few articles, with a few different opinions about running shoe replacement, but the basic idea is the same:

Boston Magazine
Brooks
About.com
Road Runner Sports

I ran 5 miles today and I wasn't tired/sore at all after changing out my shoes. I shall miss my baby blue running shoes.

Push to the Finish and a little Zest and some other stuff

I ran push to the finish yesterday. Can I just say that I want to do this over and over and over again? I don't care much for running at 9:00 AM in 90 degree weather in a t-shirt, but there is something about pushing a 3 year old that is giggling, cheering you on and pointing out everything you pass that sort of makes it....worth it?

She even made us stop at every water station, where I would hand her a cup of water, she would stare at it and then she wanted to throw it into the big bin so she could be like all of the other runners.

Also, let me just take a moment to give some serious credit to the mamas and the papas that push these strollers on a regular basis. Not being able to use my arms is tiring. Y'all have some serious quads.

If you are interested at all in signing up for this amazing program or giving a donation, here is there Facebook Page and their website.

Also, here is a pic of all of the runners yesterday

Pretty neat stuff. Yes, one of those little girls is wearing a mermaid tail. Awesome.

After the race, we went to the Provo Farmer's Market to visit my good friend who sells and makes his own organic teas. He is the bee's knees and is a Clinical Herbalist. He owns Grey Mountain Herbs. His website is Here. 

Manfriend and I had date night on Friday. We went to this awesome restaurant in downtown Salt Lake that I had been dying to try. I had Raw Zucchini Pasta, two adult beverages and chocolate cake made with beets and avocado frosting. Go big or go home, right? Manfriend had BBQ vegan burgers. Everything is made from local ingredients and made from scratch. Can't beat that.

Some of my girlfriends and I signed up for the Rock n' Roll Half Marathom in Vegas. If you like Vegas and own a Vagina, then you should totally come with us. I LOVE me some Vegas! Case in point....

Summy's Healthy Vegan Banana Bread

Some might think that Healthy and Vegan are two words that automatically go together, but that simply isn't true. There are just as many junk foods and crap in the vegan world that there are in the meat eating world. There are many vegan recipes that really aren't that good for you.

There are even processed foods that are 'accidentally' vegan. For instance, Oreos are vegan. I also read once that Oreos are as addictive to your brain as cocaine. This is super awesome considering they have all of those 'Oreo-fun-flavors' out now. I'm not gonna lie. It kind of makes me sick. Just because it is labeled as vegan, it does not mean that it is nourishment.

Bottom Line? Vegan doesn't always equate to healthy. Some people are vegan for health reasons and the animal/environmental issues are added perks (although, now these are my main reasons to remain vegan). Some people are vegan because animals are awesome and they have to deal with a lot of real crap from homosapians that have developed some sort of 'King of the Jungle' mentality. We may have had to fight for our food at some point, but most of the people that still think we are at the top of the food chain couldn't catch a hog with a spear to save their life, let alone run for more than a minute. (This is my blog, I say what I want.)

I became vegan for health related reasons (read the 'About Me' section) and I was very health conscious prior to my 'vegan-conversion'....but I digress.

I had some left over bananas that were turning brown. Manfriend is out of town and the dogs aren't any help in getting rid of them, so I decided to 'vegan-up' a classic recipe using healthier, vegan alternatives.

Summy's Banana Bread

2 cups flour (you can use whatever kind you like - EVEN gluten free or oat)
1 tsp baking soda (again, you can use gluten free)
1/4 tsp salt
1/2 cup unsweetened applesauce
3/4 cup pure coconut sugar cane
2 Tbsp Ground Flaxseed
6 Tbsp water
2 1/3 cup mashed overripe bananas (approximately 3 ripe bananas - or maybe that is what I had)
3 pieces of raw chocolate, chopped to small squares (*optional, I used Go Raw Original Chocolates)

Preheat your oven to 350 degrees.

Grease a 9x5 inch bread loaf pan and set aside.

In a large bowl mix the flour, salt and baking soda.

In another bowl mix the applesauce and coconut sugar. Stir in the flaxseed, water and mashed bananas.

Mix the two bowls to moisten the dry ingredients. Add the chocolate squares.

Bake in a preheated oven for 50 to 55 min or until a toothpick comes out clean. Let cool for 10 minutes and then remove from pan.

Here is the raw chocolate I used.

There is also a mint one. The link is above in red. These things are to die for. If you can't read the top of the package, these chocolates are vegan, gluten free, dairy free, nut free and soy free. If you were to change the baking soda and flour to gluten free, then this entire recipe would be vegan and gluten free! Tah-dah!

Half Marathon on Dem Dirts

I have had 3 massages in the last 5 days, stretching, icy/hot packs and IBUprofen. I decided to do the half marathon and to not care about my time...this is very difficult for me. I am THAT person. I am in constant competition with myself, but I knew that if I didn't stop and walk when my back told me to that I would be worse for wear in the long run (little pun there).

So here is the Canyon-to-Canyon-Half-Marathon-Summy-Race-Recap...

I have never been to East Canyon. I was up at 3:45 this morning getting my shiznit together and then headed off around 4:15 AM. I packed myself some IBUprofen, proglide (for the chaffing - bleh), a handheld water bottle and my VEGA gel (which worked out awesome).

The race was perfect and I am hoping to do it again next year. There were hardly any racers, plenty of space, no bottlenecking at the beginning and miles of gorgeous mountains and hills...oh yeah, I also didn't do ANY trail runs to prepare for it...so there's that.

I even saw a barn and a deer on the course. The deer was too fast. Here is my sad attempt at running and taking a picture of a barn.

Don't tell me I'm not amazing.

I finished in 2 hours and 15 minutes with an average pace of 10:30. It isn't a bad time, but it is my slowest and I'm ok with it. I ran a way slower pace on purpose and if my back started to even twinge, then I slowed down even more or started walking for 30 seconds. I had a great time and I don't feel any worse than I did before. I should be able to get back to training right away.

 

The whole race was also very environmentally conscious and the proceeds benefit The Road Home which I was super stoked about because I am a hippie at heart (I'm vegan, what do you expect) and I used to volunteer at The Road Home. They give out these metals.

 

You only receive one metal as opposed to getting one for each event. For every event you complete, they give you a pin to add to your metal. 

I wore my new Zensah Coompression Socks and they worked out beautifully. It's silly, but I BELIEVE!

They were super comfortable and they were tight enough, but not too tight. They also didn't make me overheat which I was a little concerned about since it was going to be around 80 degrees by the time I finished the race. They also fit like knee highs are supposed to, which is super special because I have short leg problems and women's knee highs all go over the top of my knee. I also have a child sized head, so I can never wear headbands either. They all slide down to my neck. ALL OF THEM. If anyone ever comes out with child sized running headbands, hollah atch your girl.

Now for a relaxing Saturday. I am watching the world cup thingy tomorrow with some friends. I know nothing about the fooze-ball. Despite manfriend being from England, he hates soccer. So I will pretend I know what is happening. GO TEAM! SCORE THE POINTS!

Continue to site

Listen to What Your Body is Telling You

The pain started in my mid back...then on my sides...then it settled on left side of my low back and I couldn't bend over and it felt like a belt covered in nails was giving my back and uterus a hug.

I haven't been on a run since Tuesday and I lifted on Wednesday. I got a massage on Tuesday, but my lower back persisted. Since I couldn't run, I thought I would sit down and read this little piece of magic...

I worked last night and I could barely put my shoes on because it hurt to bend over, so I scheduled a sports massage again this morning at a place that I only go when I am so injured that I am willing to pay some big bucks to get fixed.

It totally helped. I am actually comfortable in a chair now.

I don't know what brought the pain on, but I do know that if it persists I will skip my half marathon this weekend. Something that I have learned over years of injuries is that I HAVE to listen to my body. There are always more races, more competitions but I only have one body to do it with and if I want to continue to compete, I have to listen to what it says.

So, I am taking the next two days off and if things go well, I will race this Saturday but I won't "race". I will just run to finish and take it easy on those 13 miles.

There was once a time that I insisted on pushing through every pain my body had just to reach my goal and, although reaching goals is good, body pains and aches are red flags that we need to take a step back and give our bodies a break. I am so injury prone and I want to lift and run and swim and ski and bike and hike (all of the things) FOREVER. I don't ever want to stop because I was too dumb to listen to what my muscles were trying to tell me. It took a VERY long time for me to get this concept...

Chest Day and some other Stuff

I forgot to post this yummy that I had on Sunday morning at the Farmer's Market....

Vegan Tamale

There is a strong possibility that I will attempt to make vegan tamales myself. I will keep you posted.

For lunch today....

I do not use the soy sauce that comes in the little tray. I use Bragg's Liquid Aminos. This is a much healthier alternative to soy sauce. It is Non-GMO, gluten free and contains vegetable protein. It DOES contain soy. I feel I need to mention this because I know a lot of people are allergic to soy or anti-soy. I am not anti-soy.

Today was chest day. I rode on a stationary bike and then lifted. I love chest day. Tomorrow is shoulder day. Some years ago, my favorite thing to workout was my back and my chest paid for it. It is SO important to remember to lift with the whole body in mind. All of our muscles are connected and we can't build some and ignore others. Focusing on my back caused poor posture and a lot of strain on my body.

I see a lot of 'chest challenges' and 'shoulder challenges' on facebook that people post, and I think that these are great as long as that isn't the only muscle that one is challenging. I think that the other muscles tend to suffer when only one body area is focused on.

Speaking of chests, here is a great article from Bodybuilding.com in regards to bench/chest press workouts. chesty link ;)

I saw this on pinterest the other day. I want to say this to women I see at the gym all of the time (some men too), but I don't.

Last pic...I saw this at Whole Foods. I don't get it. What is happening? It even expires....the water expires. Seems questionable.

Something Very Exciting

Running is a gift. There was a time that I couldn't do it. I am thankful for it every day.

Some weeks ago (I don't remember how many), I read this article in the Runner's World that I received in the mail

Disabled Children Experience the Joy of Running

"Helping kids experience the thrill of racing was exactly what Andrew McMahon had in mind when he conceived Push to the Finish two years ago....."I went home and asked my wife, 'How can we get more disabled kids racing?'" says McMahon, a director of college outreach and father of three able-bodied girls. A few phone calls later, McMahon had three kids, three runners, and a race welcoming their

participation.
Since that first event, Push to the Finish has helped more than 75 kids cross finish lines at 42 races. The organization pays the entry fee, so there is no cost to parents or runners; both simply register at the Push to the Finish Web site and are matched on race day. Kids are the registered participants; they wear the bib numbers and take home the medals, while runners race anonymously. "When we pass each other, we cheer on the child, not each other,"

The best part.....THIS IS IN UTAH!

I found the website and emailed them immediately and I will be running with  Push to the Finish this month. According to the article, they prefer runners that can run a sub 30 minute 5k, so the children can really experience the joy of the run. If you aren't that quick yet, what a better reason to do some speed work?!? I am SO excited....even more excited than I am for my half marathon this weekend. I am determined to run the 5k as fast as I can! Manfriend has even agreed to register for the 5k as well and run along side me and the child that they pair me up with.

For more information on Push to the Finish, check out their link above.

Chafing....it's like a red medal I receive on my long run days....that only I can see

Longest title ever. You're welcome.

This

We won't talk about where it is located.

It hurt. It felt like a bee was living in my clothes. I ran 8 miles on Saturday morning and then went to the Provo River with my friend for her birthday. We rented tubes and floated down the river for two hours. I have no pictures because I KNEW that I would drop my phone in the water. I highly recommend going to do this.

When I put on my bathing suit, I thought a bug was inside of it. Little did I know that one of the select items I wore on my 8 mile run had actually bit me. It was the CHAFAGE.

This doesn't usually happen. I cursed that item of clothing and she has been banned to the lifting-only clothes pile in my drawer.

Sometimes I use bodyglide on my feet because I get blisters occasionally. This was not on my feet.

I have a race on Saturday, so I did a little bit of research.

Chafing is caused by repetitive rubbing from your clothing to your skin. If you are new to running, avoid cotton at all costs. (Especially on your feets). Synthetic fibers are your friend.

Most of the articles that I read, suggested bodyglide or vaseline be applied to areas that you tend to chafe prior to your run. Seems that I am also supposed to use bodyglide on this particular area until it heals.

Also, I used the chia seed energy beans.

Results were....questionable. They taste REALLY yummy, but I had a stomach ache within 15 minutes and I thought I was going to chunder (manfriend word there - look it up) half way through my run. I will try them out again, but for my half marathon I am going to take some Vega gel with me. Gels seem to be a bit easier on my stomach - not awesome, but better.

6.2 miles and some other randomness....

I ran 6.2 miles yesterday. I didn't lift because...well, I didn't. I spent the day running errands and spending time with my grandmother and then Manfriend and I went to dinner at Sage's Cafe again.

 

My grandmother lives in a Senior Living Community in downtown Salt Lake. She has severe Alzheimer's disease. She was an amazing cook and baker, but she quit before she ever lost her memory because she has rheumatoid arthritis. I did not take any photographs with her because I think she would flip her...you know...this is grandma

 

I want people to see her as she still sees herself. Beautiful and fabulous. This is how I remember her.

Part of my errands yesterday was dropping off my car to a collision center and picking up a rental. The rental I have makes me feel like I am driving an elderly person's car that has an internet machine installed. I barely know how to work this thing and it isn't a manual so I keep thinking the thing is going to stall when I stop. 

 Manfriend finished the man project he was working on.

And because what I eat is very complicated and well thought out, this is what I had for breakfast today.

I am lifting today. Lifting all of the heavy things for the muscles. I have to work 3 night shifts in a row starting tonight so I need to get my pump on today before I am too tired to even roll out of bed.

Fork Over Knives Berry Cobbler with PB2

Remember how I said that I was going to make some yummies?

I made this today from a recipe in this book:

If you haven't seen this movie, then you should go to here.

I also think that it is available on Netflix. One of the doctors, Dr. McDougall , wrote a book that was one of the main reasons I decided to become vegan in the first place.

Anyway, EVERYTHING that I have made from this book has been absolutely amazing. Here is a pic of Cauliflower-Cream Pasta that I made once.

Here is the recipe from the Forks over Knives book for the Berry Cobbler exactly how I used it today.

Ingredients: 

For the Filling
5 cups mixed berries (I used raspberries and blueberries)
2 T. lemon juice
1/3 c. dry sweetner (I used coconut sugar)
3 T. cornstarch
Pinch of salt

For the Biscuit Topping
1/2 c plant-based milk
1 tsp. apple cider vinegar (I used white vinegar, I know, I know.)
1 tsp. pure vanilla extract
1 1/2 c. oat flour (I used Bob's Red Mill, which you can also buy gluten free)
1 T. baking powder
1/4 c. dry sweetener (coconut sugar)
1/4 tsp. salt
3 T. unsweetened applesauce
2 T. almond butter (I used 2 T of PB2....you could probably use any nut butter)

For Sprinkling
1 T. dry sweetener (coconut sugar)
1/4 tsp. cinnamon

Directions:
1. Preheat the oven to 425 degrees F. Line an 8x8-inch pan with parchment paper, making sure that the parchment goes all the way up the sides of the pan, or have ready an 8x8-inch nonstick or silicone

baking pan. I greased my pan. This isn't the healthiest way to go, but I used PB2 so that is my excuse.

For the filling:
2. In a large bowl, mix together the berries, lemon juice, dry sweetener, cornstarch and salt until well combined. Place the mixture in the prepared pan. Cover the pan with aluminum foil and bake for 25 minutes.

To make the biscuit topping:
3. In a large measuring cup, whisk together the milk and apple cider vinegar. Set aside to let curdle for a few minutes and then add the vanilla extract.
4. In a large bowl, sift together the oat flour, baking powder, dry sweetener, and salt.
5. In a small bowl, mix together the applesauce and almond butter.
6. Cut the applesauce mixture into the flour mixture with a fork, until crumbly. Add the milk mixture and stir until just moistened. Do not overmix.

To Assemble to Cobbler:
7. Reduce the oven temperature to 350. Remove the foil from the pan and plop spoonfuls of the batter over the berry filling. Combine the dry sweetener and cinnamon and sprinkle evenly over the top of the biscuit dough. Return the pan to the oven, uncovered, and bake for 20 more minutes.
8. Remove the pan from the oven and let cool. Serve warm.

Here are some of the pics of the ingredients that I used. Like I mentioned earlier, Bob's Red Mill Oat Flour also comes as a Gluten Free Oat Flour so this recipe could be made totally GF if you wanted. If you don't want to buy Oat Flour, you can also make your own by grinding rolled oats in a food processor but....

  

Oat Flour.

 

Coconut Sugar

If I were to make it again, I would melt chocolate and drizzle it over the top....but that is just me....because I like me some raw cacao.

We Are What We Repeatedly Do

Yesterday was filled with workout awesome-ness. Awesomeness.....awesome..nessss

I ran a few errands in the morning and somehow ended up here....

Who knows how that happens? I was actually looking for some more compression socks. Those dang things save my life. They only had CEP, which is the brand that I own but then I also remembered that I had a pro-deal. I went home and I actually found another deal I had on a newer line of compression socks so I thought - why not? They should be at my door in two weeks.

I had Ezekiel bread with Vegenaise and sliced tomatoes from the Farmer's Market for lunch.

I went swimming outside at a rec center and completed 500 meters and then ran 4 miles and lifted. My gym does not have an outdoor pool, so I just stayed at the rec center near my house to run and lift. When I was lifting, there was an older gentleman with big muscles that approached me and asked "What are you training for?"

My response took a minute. I told him that I competed before and that I continued to lift to maintain, but that I was also of thinking of competing again. His name was Bob. Bob told me that he used to train bodybuilders in the 1980's at "European Spas" and he ended our conversation with "You know what you're doing and it shows."

I share this with you because of this...

I don't feel like I look like a bodybuilder and sometimes I hate to tell people that I am. A few years ago a friend of mine was training for a half marathon. She was asking me for speed training advice and told me "I just wish I were a real runner". I stopped her there and told her "You love to run. You run often. You ARE a runner." Similar to my friend, I am comfortable saying that I bodybuild but uncomfortable telling others that I am a bodybuilder.

The bottom line is, don't compartmentalize yourself into an idea of what a runner, bodybuilder, biker, triathlete, etc is supposed to be or look like. I have to remind myself of this often.

A few months ago I was asked to give a TEDx talk about bodybuilding.  I was nervous as hell and torn to bits. When Manfriend asked why I was so nervous, my response was "I don't LOOK like a bodybuilder. I haven't even competed in 3 years!" His reply was "You lift heavy everyday. You are constantly improving and building your body. You ARE a bodybuilder."

 

Even when you think you don't look like or act like a runner or a lifter or whatever else, remember that we can be our worst critics. Bob thought I knew what I was doing....and sometimes I think I do too and that is good enough for me. 

Also, this is what Manfriend did all day. 

He worked in his manshop from 8am to 10pm last night. I think I might make him some yummies today.

He is a carpenter. He builds pretty things like this..

If you feel so inclined, here is a link to my Tedx Talk. I have not watched it because I can't stand the sound of my own voice....also, I was there. No need in reliving my display of nervousness.

 

Snowbird and A Lot of other Stuff

I worked and then my weekend began. It has been quite busy so I will try to summarize my workouts and fun-ness.

On Friday I rode 20 miles. It was also back day. I finished it off with manfriend on the couch watching the Informant. 

On Saturday I drove up to Snowbird to work with Wasatach Adaptive Sports (WAS). I started volunteering for them this past winter. They work with veterans with disabilities and all others with disabilities. In the winter we ski, snowshoe, etc. On Saturday I got to work with a bunch of kids and their families. I was stationed at the Alpine Slide.

 We spent some time on the adapted playground that WAS built. They've built a playground that kids with all abilities can enjoy.

We rode the Tram up at the end of the day and I watched two little three year old boys as they collected rocks and tried to get to the construction equipment.

 

I love volunteering. It is a big part of who I am.  It is an amazing program and their website is here.

Saturday night we went to a wedding and saw our dear friends, The Slushwaite-Grushers. Here is an old photo of me and the beautiful Miss SG since I forgot to take any.

Yesterday morning I ran 6 miles and went to the Farmer's Market at Wheeler Farm. There is another big market downtown on Saturdays. but Wheeler Farm is my favorite. 

I bought mixed greens, ginormous tomatoes, some dog treats and THESE!

These are locally made chews for athletes. They are made from coconut water and chia seeds. Remember how I get a stomach ache from gatorade? No. Well, I do. Ever since this whole autoimmune, vegan thing started my stomach is SUPER sensitive. I am going to try these out on my long runs and write a review. Their website is here.

Manfriend and I went to this vegan cafe in Salt Lake yesterday for brunch. They recently moved locations and their new place is bigger and better. Their food is awesome. So here are some yummies.

If you are in Salt Lake, you should go there. It is called Sage's Cafe.

Manfriend built some furniture and then we went downtown again because it was the last day of the Utah Arts Festival. My dad is a painter and I grew up around art. We had an art room in our basement where I spent many hours painting and drawing with my dad. Here is one of my dad's pieces....from 1984?

I haven't been in a few years because in recent years the art has been quite unimpressive. My brother is a sculptor and in his words "This isn't art. This is shit." Perhaps I am biased...or perhaps I have a keen eye for what is shit and what isn't. Let's go with the second one.

I decided to go yesterday because it has been a while and it actually didn't disappoint. Is the Utah Art scene actually getting better?!? Wouldn't that be great.

And of course, we ended the day with homemade vegan enchiladas and movies with this guy

My post with the enchilada recipe can be found here,