I Tri and Craft

thoughts from a mother of boys, a marathoner, a triathlete, a crafter, a wife, and a scientist

Monthly Archives: September 2014


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Running Log ~ Sept. 30th

Speed Training

After my half marathon I realized I need to work on my speed.

I haven’t really gotten below a 11:30 min/mile since I got sick in June and mostly I maintain a 12 min/mile.  I am OK with what I have been running, but I need to pick it up.  Now, I’m not looking to run a 6 min/mile (yet…) but training to run faster will help me in the long runs. (yep. pun intended. you’re welcome)

The major reason I want to increase my speed is to increase my VO2 max.  When I can increase the amount of oxygen uptake to my muscles, I can run longer.

Better than I was

Do I have a speed training plan?

Nope not yet.  I am looking into it, doing some research.  My cousin goes to a weekly running training group with a coach, but I don’t got time for that!  I will figure out a plan that works for me. Don’t worry, I’m sure I will tell you all about it.

Right now I am going to start small.  I have a goal for my 5k in November.  I am actually running two races in November, a  5k and a 12k.  I want to run the 5k in 30 minutes, that is a 10 min/mile.  I have six weeks to get there.

Yesterday I decided I had to get back to the treadmill.  I don’t have an awesome pace watch like a Garmin, and I can’t accurately judge my pace when road running.  Plus I find that I will push myself (pace wise) on a treadmill, because I have set the pace, and the belt is moving.

Last night I set my pace to just under 11 min/miles (5.5 mph treadmill setting) and ran for a mile.  I then walked, at semi-fast pace, for half a mile.  I picked up the pace and ran again for one mile only slightly faster, 10:46 min/mile (5.6 mph), then walked again for the last half mile.

With my warm up (which was a slow walk because I was looking for a show to watch) and my cool down, I ran a total of 3.14 miles in 42.28 minutes.  The cool down and warm up portions added up to about 6 of those minutes.  Next time I will keep better track of the actual times, so I know how long it really took me.

Clear food and living: Movement motivation

This plan is all fine and good if I am only going to run 3 miles, but next year I want to run 26.2!  Which is why I am going to figure out a long-term speed plan, and incorporate it into my marathon training.

I will get faster. I will run longer. I will run.

 

 

Just. Keep. Running.

C25K interval information can be found here

Mommy Marathon Training Program information can be found here

Want to find out what races I’ll be doing next year?  Check out my list.

Dawn Marie

 

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Menu Plan Monday Sept 29th

I feel like we had such a busy weekend, but nothing got done…

I did get my long run in with my cousin, but I had to take Sid with me.  After the run we enjoy some French pastries, because well, we’ve earned it.

MSS_Sid & French Pastries

 

I just love his face in this picture.  He kept doing his ‘happy food dance’ every time he took a bite of food.

 

 

Menu Plan 9/29-10/5

Mon: Crispy Chicken with Creamy Italian Pasta

Tues: Cheesy Meatloaf with Roasted Potatoes

Wed: Spaghetti or lasagna

Thr: Pizza

Fri: Leftovers

Sat: Kitchen is Closed!

Sun: 2AM Chili

 I have two things to say about the above chili recipe: 1) my husband said this chili was amazing! 2) that guy’s website/recipes are fantastic and if you haven’t been there go.  Now.  It’s ok, you’re done here.

 

Happy Cooking

 

Dawn Marie

Need something to help plan your meals?  I use the Plan to Eat online meal planner.  Try it free for 30 days

Simple Meal Planning - Plan to Eat

Find more recipes at I’m an Organizing Junkie


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Birthday Card Challenge

 

I decided to participate in another challenge with SVG Cutting Files.  This challenge is for birthday cards, the main focus should be something purchased from SVG Cutting Files.

I found it a little more difficult to make a card without someone specific in mind.  I knew I wanted to make a Halloween birthday card at least, but in order to get the free files associated with the challenge I had to make two cards.

MSS_Halloween01

Since I am a scientist I thought I need to make a birthday card using the Science Rocks kit I had.

MSS_Chemistry04

I made the card base to look like a benzene ring and used the science girl and test tube rack.

MSS_Chemistry01

Inside it says “it has been scientifically proven that too many birthdays will kill you.”

MSS_Chemistry02

 

I love using clear sticker paper for glass elements, like the test tubes and her goggle lenses.

MSS_Chemistry03

For the Halloween birthday card I used the Chibi Werewolf file.  I had actually purchased the set for the mummy, but the werewolf was perfect for this idea.  Inside it says ‘Have a howling good birthday!’

MSS_Halloween02

 

MSS_Halloween05

 

I designed the card base to be like a haunted house.  I used sketch pens to draw the spider webs in the windows.  Parts of the tree are not glued down so the stick out for some dimension.

MSS_Halloween04

I also used dimensional foam tabs to pop out the ‘roar’ word balloon.

MSS_Halloween03

I, of course, used my Silhouette Cameo to cut out all the elements for the card.

Don’t forget to go to the challenge page and see all the other amazing projects.

 


Dawn Marie

 

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This card is available at my Etsy Shop.


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Menu Plan Monday Sept 22nd

I have a confession to make: I don’t use cream of anything soup.

Last week‘s menu plan included a recipe for Crock Pot Bacon Ranch Chicken, which calls for cream of chicken soup and sour cream.  I didn’t have any sour cream on hand, and didn’t want to go to the store just for that.  Since I was making my own cream of chicken soup, I figured I could just add the brick of cream cheese I had in the fridge.  While making the soup, I added the cream cheese and cooked until it melted and was incorporated (this is also where I mixed in the Ranch Dressing and stuff).  I threw it all in the crock pot with my frozen chicken and cooked on low all dayish.

It was delicious!  I am sure the sour cream version would still be wonderful, but everyone really enjoyed this alteration.

Maybe I’ll make it again and share the recipe, or maybe I’ll just make it again and eat it.

MPM_sep22

We also celebrated my Baby’s 2nd birthday last week with dinner at Red Robin.

 

 

Menu Plan 9/22-9/28

Mon: Tomato Basil Soup with Cheese Tortellini

Tues: French Onion Pork Chops with Cheesy Potato Casserole

Wed: Sloppy Joes

Thr: Lemon Chicken Romano with Lemon Basil Pasta

Fri: Leftovers

Sat: Kitchen is Closed!

Sun: Brown Butter fish with Parmesan Orzo (adapting from the linked recipe)

 

Happy Cooking

 

Dawn Marie

Need something to help plan your meals?  I use the Plan to Eat online meal planner.  Try it free for 30 days

Simple Meal Planning - Plan to Eat

Find more recipes at I’m an Organizing Junkie


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