Scrambled Legs Running 3000 Friend GiveAway.

Holy Moses - WE MADE IT!!

Super excited about all the love we've been getting.  So what does that mean??  Yup - a give away.

How can you win??
1. Like Scrambled Legs Running
2. Share Scrambled Legs Running
3. Comment on this blog post when you are all done!! 

The winner will be chosen randomly - and that is pretty cool.

WHAT ON EARTH COULD YOU WIN??

Look at this fabulous Herbalife Prize Package donated by my friend Sandy Gierke:

What does it include??

1. A Herbalife Shaker Bottle

2. Vanilla Dream Instant Healthy Meal Shake

3. Herbalife Vanilla Almond Protein Bar

4. 2 Packets of Herbalife Total Contril

5. Herbalife Herbal Tea Concentrate.

Who doesn't want to win all of this???  And because Sandy was so awesome to do this for me - here is her plug:

If you are interested in ordering product, or learning more about Herbalife, please contact Sandy at: 

sgierke77@gmail.com or 509-760-7819.

Alright, you have until April 1st to enter, and that is no joke.

Updated Running Playlist!

I don't update my running play list very often.  Once I find the perfect mix of songs - I stick to it. 

However, I have this new mix that I have seriously been jammin' out to.  It is very "different" for me, and I am a little embarrassed to admit to some of the choices, but - they all have a certain beat that I am looking for. 

So, keep the judgy faces to yourself...

1.  We Are Never Ever Getting Back Together - Taylor Swift (I said, NO JUDGING)
2.  Country Girl - Luke Bryan (one of four country songs I have in my iTunes)
3.  Head Like A Hole - that fancy Carly Rae Jepson/Nine Inch Nails mash up we shared earlier
4.  Thriftshop - Macklemore (... I wear your granddad's clothes, I look incredible)
5.  Tornado - Little Big Town (again with the country - I don't even know who I am anymore)
6.  On Top of the World - Imagine Dragons (you will catch me run dancing to this song)
7.  Sleep - Allen Stone (best beat ever - I just wish it was longer)


So, there you have it.  The new running list - IT'S FANTASTIC!!

Best. Run. Ever.

If you follow Scrambled Legs, you'll already know that yesterday's run was Ah-Mazing!

I felt great, ran great, and finished strong.  14 miles of running bliss.  Since then, I've been racking my brain trying to figure out what I did differently that day, and the days leading up to the epic run.  Here is what I have come up with:

1.  Started a vitamin regimen as suggested by my coach.
2.  Stretched more than normal (which means I stretched a little).
3.  Ate more calories during the week - including some girl scout cookies and a cadbury egg.
4.  Rested on rest day, and ran slower than normal on my easy days.
5.  Ate no gluten or dairy before I ran.
6.  Only hydrated with water during my run.

I'm not sure which of these items is responsible for my fantastic run, but I am going to try to repeat this next weekend, and we'll see if I have the recipe for success. 

I have a sneakin' suspicion I have been asking too much of my body, and not providing it with enough fuel.  This run was my body's way of saying - feed me and I'll treat you right. 

Now, to find healthier alternatives to cookies and cream eggs. (Is there such a thing???  kidding, kidding)

Karly's Protein Muffins.

Yes, you read that correctly ... muffins.  Yes, I eat them, but they aren't your ordinary out of the package muffins.  They are simple and tasty and excellent for a meal or snack throughout the day, or pre-workout.

This is my version of muffins:

Preheat oven to 350.  Cooking time: 15-20 minutes.

2-3 cups of organic old fashioned oats

5 eggs

1 scoop of protein (I used chocolate this time)

Cinnamon to taste

Mix all the ingredients together. You should have a nice batter consistency.  Not to runny and not to thick.  You can use a bit of water to adjust the thickness if needed.

Oil the muffin pan with organic unrefined coconut oil.

Scoop the mixture into the muffin cups - I fill them to the edge.

Bake and check of the muffins at 15 minutes.  If they are still gooey, cook a little longer, but not too long or they will be tough to eat.

I have also switched up the batter to add a mashed banana with some sesame seed butter for an addition of healthy fats, or cut up fruit (raspberries, blackberries, or strawberries) and added them to the batter. 

Feel free to experiment but remember, keep it simple.  The original batter may seem bland to some so I like to encourage using fruit to liven up the taste - no sugar, stevia, or sweeteners needed.  Hope you enjoy!!

Yes, I pee myself and other lies I share with folks!

The moment you decide that you will run a marathon is the exact moment the Universe decides to test your will, character, and sense of humor.

I happen to be incredibly sarcastic and in general really like to mess with people - so here are the most common weird questions I get, and lies you'll hear me tell (with of course the truthful answer - that I almost always include).

Do you pee yourself when you run?? Yeah, at about mile 22 it just happens.  You can't control the flow - so you just go with it - I don't even slow down.

No, I don't pee myself.  It is the same as always - if you decide to need to pee there are these magnificent things call porti potties lined up all over the course.  My shoes cost a lot of money - why in the world would I ever choose to pee on them?

How far is your marathon this time??  Oh, this one?  It's a 22 mile marathon, well actually it depends - sometimes they change the finish line.  They are all like - thought you were done??  Nope - keep going!!

Marathons are ALWAYS 26.2 miles.  If it isn't 26.2 - then it is called something else.  Unless you are under the age of 12, you may not interchange "run" with "marathon".  That is all.

So, you can just eat whatever you want all the time, huh??  Yup, I personally like to start my day with 14 peanut butter cookies, a Big Mac, 16 sprites, half a sheet cake, and a side of ranch.

No, you can't just eat whatever you want.  You are asking a lot of your body, and you need to give it good, whole, nutritious food.  Garbage in - garbage out.  Do I have an occasional cookie, frozen yogurt, Cadbury Cream Egg? - sure, but not very often.

Does it hurt?  Not at all - it's a lot like a day at the spa.  The pavement massages your feet, and all of your sweat becomes super moisturizing. 

YES IT HURTS!!  You are running for 3-6 (sometimes more, sometimes less) hours straight.  Everything that touches you is a problem, your mind is screaming at you to stop - reminding you that you paid to torture yourself.  Your feet hurt, your ankles hurt, you are simultaneously starving and not hungry, you have a thin layer of salt all over your body... Of course, 85% of all pain goes away the minute you cross the finish line - so hooray for that!!

You don't really get blisters do you??  Oh gosh, no - I could be a foot model.  My feet are as beautiful as a new born babies.

I fully realize that I may be the exception here, but I am little Mrs. Tenderfoot.  My feet blister at the mere mention of a 10K - let alone a marathon.  In fact, they are shedding at the moment, and I mentioned to my husband that if we were lucky - by the end of the week I could fashion him a human skin lamp shade.  (did you throw up a little, I am sooooo sorry - sick sense of humor, keep reading)  Yes, our feet blister, callus, crack, toenails have gotten lost, or turned black - it's fine though - pretty feet are over rated.  (or that is what I am telling myself today - secretly I am totally jealous.)

... and last but not least, so you're running a 5K this weekend - do you carbo load?  Are you just gonna go to an all out pasta feed??  Yes, yes I am - I am going to stuff myself silly with pasta, and butter, and cream sauce, and more pasta, and maybe if I am lucky they will have some extra greasy meatballs that I can add on my plate!!

Sigh.  A.  One does not need to carbo load for a 5K.  B.  Carbo loading is a multi day process - wherein you make really good choices: more oatmeal for breakfast, and extra serving of whole grains, more fruit, extra Gatorade, and perhaps an occasional cookie will find it's way in there.  It is not a one meal - all you can eat - pasta feed.  If you are a runner that can do that - hats of to you and your guts of steel -for me, I can't eat all that different than I normally do - or my tummy declares war. 

Anyone else get super odd questions??

Keep them guessing - that's what I like to do!!  Make it a great day.  High fives, runners!!

If one more non-runner talks to me about my knees...

I will have a full on crazy person meltdown. 

Let me get ranty - and then we'll talk facts.  I have NEVER had a runner say to me, "you should be careful - you know running is really hard on your knees."  In fact, I have only met ONE person whose knee problem was ACTUALLY caused by running (yes, I'm using shouty caps).  This person, OPENLY admits to over training, and ignoring the baby warning signs to rest.  EVERY other person I have met with knee issues has either: been overweight, injured their knees in another sport before starting to run, has been sedentary, had a job where they were on their feet all day long, and usually has never run.

HERE is why it makes me angry - do NOT attempt to tell me that by running - I am putting added stress on my body.  I do not WARN you about the added pounds you carry around, or the crap food you choose to eat, or all the alcohol you choose to drink, or the lack of sleep you choose to get.  ALL of those things - are far more detrimental to YOUR health, than running will ever be to mine.  SO SHUT YOUR FACE. 

*big deep breaths*

Now, opinions are opinions so let's ask SCIENCE.

An article in Time shows … after tracking 1,000 people, runners and non-runners, for over twenty years, they found that the runners’ knees were no more or less healthy than the nonrunners’ knees. Instead … the findings lend support to the theory that osteoarthritis … is caused mainly by genes and risk factors like obesity (obese men and women are at least four times as likely to become arthritic as their thinner peers)  In addition,  they found that runners were less likely to be physically disabled and had a 39% lower mortality rate than those who didn’t run. The lower mortality rate is most likely because of the reduced stress, increased mental alertness, and/or overall health benefits you get from running.

An article in Runner’s World says that not only doesn’t exercise hurt knees, but it can make them healthier … When you exercise, the cartilage in your hips, knees, and ankles compresses and expands.  This draws in oxygen and flushes out waste products, nourishing and keeping the cartilage healthy. “Without exercise, cartilage cells get weak and sick,” he says.

That said, I can tell you this - I am going to go ahead and keep running.  I am going to go ahead and keep eating right, and cross training.  I am going to keep encouraging others to get active, and run, and make better choices.  I am going to high five runners that cross off races on their bucket list, and who find peace on the road, and who all of sudden find that they can sleep better and just feel better in general.

... and you, you go ahead and sit on your couch, and eat your bon bons, and warn me about injuring my knees. 

I'll just smile and wave, (until the day I completely go bat shit ham sandwich crazy on you - of which - you've been warned, and I am already not even sorry.)

Karly's Talking About Sleep - Are You Getting Enough??

This weekend, I was hit with the inevitable: exhaustion.  Why?  Because I thought that I could do everything I was doing at super hero tempo, and only recovering and resting on 4-5 hours of sleep a night.  Yeah, that worked out well.   In tears and feeling overwhelmed and so tired that I couldn’t get to sleep, I realized that I was cutting myself short.  There is no way on earth that I should be teaching 5 fitness classes a week, weight training 5 days a week (in addition to teaching the classes), and working full-time, while taking care of a family all at once without truly resting.  What I ended up with is an achy, tired body and mind, and a sick day from work. 

Sleep is so important.  This is the time when our body rebuilds and recovers from all the work we put it through day- in and day- out.  Without sleep, we cannot function.  We have to have it.  After several days without sleep a person begins to feel groggy, and unable to focus, and by days 3 & 4 a person can begin to feel like they have the flu or worse.  For me, I kept this going for the past 4 weeks. 

It is common for so many people to put sleep on the back-burner.  The comments and excuses I hear are:  You only live once, I will catch up on my sleep on the weekend, no pain no gain, there aren’t enough hours in the day, and if I don’t get x-y-z done, the world will end (kind of dramatic, but you get the point). 

On that note, let us just elaborate on each of the comments above…

1. You only live once - yes, this is true.  We aren’t cats with 9 lives, we only get one life, one body.  If we don’t take care of ourselves now, what will happen in the future?  Will we be sick?  What is it worth to put sleep on hold, if you are only going to end up that way?  I think not.

2. I will catch up on my sleep on the weekend- I have said this to myself many times and it never happens.  All the chores and activities that go on during the weekend never seem to allow for a much needed nap or sleeping in during the morning.  Once you miss sleep, you can never make it up.  It’s gone, forever.  Sorry, there is no make-up test for missing sleep.

3. No Pain, No Gain- I am going to be blunt and I am sorry, but if this is you, you are crazy.  Nothing should cause pain or suffering.  To be healthy is to feel good.  Enough said.

4. There aren’t enough hours in the day- While this may feel true at times, we all have the same amount of time - 24 hours total in a day.  With this, it comes down to organization and prioritization.  Get done what really needs to be done and then come bed time, whatever doesn’t get done just has to wait until the next day. In addition, really analyze your to do list you have in front of you.  Do you really have to vacuum every day, have the house spotless, and so on?  No, the world will not end if you do not have a perfect house (I am guilty of this one 100%).  This brings up the last comment…

5.  The world will end, I promise!  What is important, what can wait, and what are the consequences if you don’t finish project x-y &z?  Be honest with yourself.  This can be hard.  Soul searching really. Digging deep within ourselves This evaluation is the time to really sit down and focus on what is important to you and what will truly suffer if you don’t focus your time on them.  Please tell me that on this list is sleep as one of the important things in life.

Examples on my list of importance are:  Spending time with my kids both for fun things and for school related items such as homework and reading; Spending quality one-on-one time with my husband,   Making sure my family has good nutritious food prepared and ready to go; planning my group fitness classes and music; loving and playing with my animals;  Training at the gym, Having clean clothes for the family (this doesn’t necessarily mean putting it away-just making sure things are washed); Making sure bills get paid on time; and getting to bed before or no later than 9:00 p.m. so that I can be sure to get at least 7 hours of sleep a night.

Things that wait if I can’t get to them:  Facebook, cleaning the house, “cleaning projects,” putting the laundry away, watching NetFlix, and work that I brought home because things are crazy at work ( I mean really, I don’t get paid for the extra time so why am I doing it?) and anything else that doesn’t fit in the items listed above.

We can all find time in our schedules if we sit down and think about it, and that extra time we find can be well spent with resting so that we can tackle on the important things in a happy and healthy state of mind.

For more information on why sleep is so important and the effects of lack thereof, click on the links below.  These are just a few out there and trust me, there are a million more!

http://www.healthypeople.gov/2020/topicsobjectives2020/overview.aspx?topicid=38

http://www.apa.org/topics/sleep/why.aspx

http://www.superhumanradio.com/shr-837-the-effects-of-sleep-on-memory-consolidation.html

http://www.superhumanradio.com/shr-1034-how-sacrificing-sleep-to-study-can-lead-to-academic-problems-plus-how-to-write-your-own-fitness-training-prescription.html

http://superhumanradio.com/shr-1130-special-edition-snoring-and-sleep-apnea-investigated-plus-impaired-melatonin-production-may-play-a-role-in-pms-plus-poor-sleep-prevents-memory-consolidation-in-the-aging-brain.html

New Running Accessory

This is the note that I sent to my running/workout group:

"Ladies and Ladies. Tomorrow we will be working our arms. Mainly due to the fact I can't begin to fathom lifting my legs in any way, shape, or form.

Also, I'll be wearing a new running accessory that COULD be embarrassing for you all. I'll need you to take photos. It's a very serious experiment in journalism. Now, whose face am I going to see tomorrow?"

They were not quite ready for what I had in store for them.  I am not sure what they expected to see, but I can assure you it wasn't these beauties!!  They were awesome sports and took the new accessory in stride; they didn't even act like I was a complete nut-job stranger they just happened upon!!

I bought these bad boys in Las Vegas (it was my ONLY purchase of the week - thankyouverymuch), and I am in LOVE with them.  Now, people did stare, and smile, and laugh, and look oddly, and one young lad even gave me a "those are awesome socks."  OF COURSE THEY ARE!!!  THEY HAVE CAPES!!!  (I am going to assume the capes will make me *super* fast)

They have brought me a lot of joy in my short ownership, and while I don't post a ton of self portraits - you need to get the full effect.

... and now to save the world - one mile at a time.

Dinner - Italian Chicken!!



Yummy Italian Chicken:  Or, if you want to come up with a fancier name - let's call it that.

What You'll Need:

Chicken Breasts

3/4 of a cup (there abouts) Cherry Tomatoes (diced in half)

1/4-1/2 cup Fresh Basil

1/2 to 1 cup Shredded Mozzarella Cheese
Salt and Pepper to taste, or whatever spices you are into.
1-2 tablespoons of Balsamic Vinegar

First, grill up the chicken!!  About 7-8 minutes per side.
 

While that is grilling mix all other ingredients together.

 

Once the chicken is almost done add the tomato/basil mixture over the top.  Cover with a lid (or with a plate if you need to be crafty).  Wait until the cheese has melted and the chicken is fully cooked (about 165 degrees internal temp).
 

Please note - I recommend that you use fresh mozzarella and not the pre-packaged shredded kind. The pre-packed cheese is coated with *stuffs* and does not melt well at all.  Just a tip. 

Now, enjoy that dinner!!

I am Ready.

So, I was sick last week.   Major Thumbs Down!

I had a lot of time to think.  Mainly, to think about running.  I kinda missed it.

I am currently two months out from my third full.  I get a little geeky about this time; full of nerves, and doubt, and worry, and over all just anxious.  But something is different this time - something has changed.

I am ready.  I know what I need to do, how it goes, where I need to take my training, the effort that needs to be made, and I am ready for it.  I am done with doubt, and slackin' off, and making excuses - it's time to work hard.  Harder than I have before, harder that what is comfortable, harder than what people expect.  It's time - because I KNOW I can do it. 

I have been amazed at how much other people believe in me.  Because, to be honest, I wasn't sure.  I didn't quite have the confidence in myself that everyone else seemed to have.  But that doesn't matter now, even if everyone stopped believing that I could do it - I know I can. 

And at the end of the day - that's the only opinion that matters.

Karly's 7 Minutes to Delicious Food

One of the many excuses I hear from others regarding why they can't eat healthy is that they don't have time.  I am challenging this mind set today.  I will show you an estimated time to make my lunch today versus going to the drive in or eating a Lean Cuisine.

Here it goes:

Drive in: average time through the drive in 5 minutes and then an additional 5 or so minutes until you get home or back to the office.  Total time: 10 minutes (I am being generous here on driving time).

Lean Cuisine- According to the instructions cook 2 minutes- stir and then cook for an additional 1 to 1 1/2 minutes.  Let stand for 2 minutes before eating. Total time: 5 & 1/2 minutes plus the time it takes to unwrap the packaging which I didn't factor in)

My Lunch today: 2 grass fed beef patties on a romaine lettuce leaf with raw mild cheese and red and green peppers.  This took me 7 minutes total time to prep and cook.  Breakdown- season and mix one egg with raw meet and form into patties and warm up pan or grill at the same time 30 seconds.  Cook patties for 5 minutes. Wash and cut strips of red and green peppers, wash romaine lettuce leafs and slice cheese: 1 minute. Put it altogether: 30 seconds. Total time: 7 minutes.

So as a comparison, it really doesn't take long and if you cook your meals in advance and just grab them as you go it is even quicker. I am not even going to get into the details of how much healthier my lunch is on a micro and macro nutrient level in comparison to the fast food and box food. 

My food was truly delicious, nutritious and quick to make.  No excuses!  - Karly

(In addition to Karly's post - I'd like to add the following quick and delicious lunch.  Take three pieces of romaine lettuce, fill each leaf with tuna or browned meat, top with low sodium salsa and other veggies.  Super fast, super easy, better than you expect!)