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in Holidays, Meal Planning, Recipes, Summer · July 7, 2014

Weekend Photos and Post 4th of July Meal Plan and Prep

After a great (but indulgent) 4th of July weekend, I wanted to come up with a meal plan that was simple but healthy  for the upcoming week. Before I get to that, I’ll share some pictures from the weekend.

lisakatiemom momdadjohnmonika

momjohn

katierob 

johnmonikalisarob

sangria

lisa rob

pool  As you can see, the weekend was filled with lots of family, food, and drinks. There was also a race involved- which I will recap tomorrow! I hope you had a great weekend, as well!

So onto the meal plan…

image

That’s the plan for the week, and you can find the form I use here.

You can also find most of the recipes on my Pinterest Board.

post 4th meal prep 

These meals didn’t involve too much prep work, so hopefully they will still come together quickly during the week!

What are you planning to cook this week?

What did you do for the 4th of July weekend?

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Comments

  1. Susie @ SuzLyfe says

    July 7, 2014 at 10:51 am

    I’m so glad that you had such an awesome weekend! I’m glad that the storms didn’t affect you too much. I spent the majority of my fourth on the couch with a fever. WOOooohoooo. I did make an amazing recipe though, so I am chuffed about that. And did a good (but TOUGH) long run. But I have no idea what is in the cards for us eating wise this week!

    • [email protected] says

      July 7, 2014 at 11:34 pm

      We got really lucky with the weather this weekend! It rained a little Friday morning but by Saturday there was no humidity! Sorry to hear you were sick, but at least you eventually got your run in!

  2. Natalie @ Never Serious Blog says

    July 7, 2014 at 12:33 pm

    I felt the exact same way this morning, ready to detox all the goodies of this weekend and get back on track!

    • [email protected] says

      July 7, 2014 at 11:35 pm

      Exactly! Weekends like that are fun but I always feel better when I get back to my usual eating habits.

  3. Michele @ paleorunningmomma says

    July 7, 2014 at 1:42 pm

    We had a full weekend of family friends and bbqs too, it was fun but I’m exhausted today and so are my kids! I’m actually doing the cpr training tonight from 6-10 and that is definitely not good timing, but just need to get it done with. I also have no clue what I’m making for dinner this week! Hope you enjoy the chicken thighs, they are so easy and good 🙂

    • [email protected] says

      July 7, 2014 at 11:36 pm

      Im excited to try your recipe!
      Hopefully the CPR training won’t last the whole time!

  4. Amy says

    July 7, 2014 at 4:08 pm

    I know what you mean about having a good, but indulgent weekend! Holidays are good and bad like that! A trip to Atlantic CIty definitely did me in. Your family pictures look great!

    • [email protected] says

      July 7, 2014 at 11:36 pm

      Thanks! Yea weekends like that are fun but its always nice to come home and get back on track.

  5. Kristina @ Blog About Running says

    July 7, 2014 at 9:16 pm

    Everyone raced this weekend except me! I feel left out of the club! 🙂

    Can’t wait to read the recap!!

    • [email protected] says

      July 7, 2014 at 11:37 pm

      I guess 4th of July weekend is a big weekend for races!:) Maybe next year?

  6. Jennifer says

    July 8, 2014 at 1:21 am

    Looks like you had a great weekend! I love your chevron skirt. I ran a 5K this weekend and enjoyed my time with family and friends.

    • [email protected] says

      July 8, 2014 at 3:34 pm

      That’s actually my sister wearing the skirt:) Isn’t it cute though? Glad you had a fun 5k, too!

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Alright, my last post about the Richmond Marathon Alright, my last post about the Richmond Marathon (maybe). This one is about lessons learned/areas for improvement.

1) Starting in the right corral- I knew I wanted to start a little slow but I think I started too far back and I ended up boxed in later in the race. 

2) Increasing fueling- I think I did the best I could on this day but now that I know more about what works/doesn’t work for me I think I can try to get my carbs/hr a little higher for next time

3) Self-doubt- On paper I knew my training showed I could run a certain time. My coach knew I could run a certain time. But deep down did I believe I could run that time? I’m not really sure.

4) My right piriformis- This little muscle has been giving me trouble FOREVER and it likes to rear its ugly head the most during races. I’m working with a PT but it’s hard to address the issue when I can go months without any problems and then at mile 15 of a marathon it starts acting up. So while this is certainly an area for improvement I am not really sure what I’ll be able to do to keep it from happening next time.

5) Ignore the data leading up to the race- During race week my sleep scores were horrible, my HRV tanked, and my watch told me I was “strained”. I might just stop wearing it during the taper next time.

What lessons have you learned during a marathon or big race?

@richmondmarathon #racerecap
It’s been 5 days since the Richmond Marathon and i It’s been 5 days since the Richmond Marathon and it feels like a lifetime ago! I am working on my full race recap which I will post on my website but I wanted to share some reflections on here. Today I want to focus on what went well. Every finish line is an accomplishment, and while every race can teach us something I think it’s always important to focus on the positive.

First off, Richmond was a great race with amazing crowd support! There were some hills (a few steeper than I expected) but nothing crazy.

Fueling went well- after my train wreck of a run a few weeks ago I had to adjust my fueling plan and took out the Tailwind High Carb and went back to regular Skratch instead. I tried to make up for the difference with gels but my overall carbs per hour was a little less than it had been when using the Tailwind. I think I got about 65 g/hour so I’d like to get that up a bit next time but I didn’t get nauseous and took gels up until the end of the race.

Shoes felt good- during that same training run I had some top of foot soreness from my laces. I changed my lacing technique and had no issues on race day. 

Mindset- I did a lot of work preparing for the race mentally and was able to use those strategies during the race. I focused on one mile at a time and shifted my goals when I knew my original goal was not going to happen. 

Pacing- Even though I didn’t run my goal pace I was able to run fairly consistently without drastically slowing down at the end. 

Recovery- I felt pretty good following the race and wasn’t even sore anymore by Tuesday. This was probably the least sore I’ve been after a marathon.

Strong training cycle- this year I feel like I’ve been clawing my way back to where I was a year ago after several illnesses last winter and spring. I had a great training cycle with @lauranorrisrunning and I know I’ve made more progress than my race time shows.

Marathons are a huge investment so I really tried to make the most of the experience!

@richmondmarathon #racerecap
Happy Medal Monday! I can’t believe the Richmond M Happy Medal Monday! I can’t believe the Richmond Marathon was only 2 days ago. I’m barely sore (probably because I was trained for a faster time than I ran) and am feeling good.

I included a list of my marathon times on the last slide here, which I posted in my stories yesterday. I got some messages about how others can relate to feeling like their times “reset” at a certain point- whether it was after an injury, having kids, or just time off from running.

I think we can get so caught up in PRs that it may take away from the overall progress made in the process of training. Sure, there are runners who come back from having kids and immediately set a new lifetime PR. But many of us will need to chip away at our times to get to where we want to be.

Focusing on progress and the gains made in a training cycle vs a specific race time can help to keep things in perspective!

Now, I’m trying to figure out spring racing plans. What’s everyone running this spring?

#medalmonday
What a day! This race (and really, this week) was What a day! This race (and really, this week) was a rollercoaster. I knew pretty early on that my legs and my lungs were not feeling my goal pace. Each time I sped up it felt really hard- way too hard to not even be at 10 miles yet. So I just focused on running the effort that my body would allow. I used all the mental strategies I had to get through each mile. Ultimately, I wanted to run faster than my marathon last November, which I did by almost 2 minutes, making this a postpartum PR. More importantly, I smiled almost the whole time.

After finishing we had to rush to get out of our hotel room and spent the whole afternoon driving home. Over the past 2 days I’ve spent almost 10 hours in the car.

More to come soon…just hoping to get home and get some rest soon!

#richmondmarathon
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