Tag Archives: hospitalhillrun

Power balls!

April 27, 2017

 

We just made these last night so I had to share! One of the great things about this recipe is that you can change it up and they are still so yummy!

 

We have recently gone gluten and dairy free (GF DF) (more on that to come later) so these make a great snack. I left out the pumpkin and added in a cup of GF DF Koala Crisps and they were so good.

 

  • 2 Cups GF Oatmeal
  • 1/2 Cup Pepita
  • 1/2 Cup Sunflower Seeds
  • 1 Cup Koala Crisp
  • 1 Cup Honey
  • 1 Cup Natural Peanut Butter

 

Stir, roll into balls, freeze and ENJOY!

 

***These make a great pre/post run snack!

 

 

 

November, 24, 2015

Pumpkin Power Balls

pumpkin power ball

Just in time for Thanksgiving!

One of my favorite things about fall is pumpkin, pumpkin, everything pumpkin. So when I saw a recipe for pumpkin power balls I knew we had to try it. We got a few pie pumpkins from our CSA so I was excited to try our favorite pumpkin recipes this year with real, natural pumpkin. While you can buy canned pumpkin; the extra step of scooping out the pumpkin seeds (or guts as my kids call them) and roasting the pumpkin makes it feel so much more like fall. And the kids love scooping out the guts!

Our family loves power balls, as we call them and we are always willing and ready to try different variations.

I modified this recipe from @cleanfoodcrush  on Instagram – she has a TON of great recipes. I

  • 3 C uncooked oatmeal (old fashion oats)
  • 1 C sunflower seeds
  • 1 C all-natural peanut butter
  • 1 c pumpkin puree
  • ⅔ c raw honey
  • ½ tsp cinnamon
  • ½ tsp pumpkin spice (I used all-spice, because that’s what I had) 🙂
  • ½ TBSP vanilla extract
  • Combine all ingredients – Mix well.
  • Roll into balls.
  • Place on parchment paper and freeze 30-60 mins.
  • Serve or freeze. I freeze any extras in an airtight container.

Survey says = A SUCCESS. The kids loved the pumpkin power balls!

The original recipe uses chocolate chips and while you certainly could add them in – I find my kids love them so much without the chocolate, why add it? They are able to enjoy a healthy, whole food snack that is full of nutrition!

My 1st grader loves taking them in her lunch and I enjoy them as a pre or post run snack! 
Everyone is happy!

Got my Brooks on…I’m ready to go…almost…maybe…maybe tomorrow?!?!

April 13, 2016

Got my Brooks on…I’m ready to go…almost…maybe…maybe tomorrow?!?!

 

 

running with all kids

 

Ever just have ONE OF THOSE DAYS?! It seems the busier we get the more days like this I have – and yesterday was no exception. After maybe 4.5 hours of sleep, and long day of work, work, kids and work I get Kailee from school and I’m thinking, “OK, I have 2 hours before gymnastic class…I can totally squeeze in a nap!” (funny thing is, I never nap – no time) I also know I’m training for the Hospital Hill Half Marathon and I need to get in a 4 mile run and strength training today. Yes, I could put it off until tomorrow – but friends, that is a slippery slope – why put off till tomorrow what we can do today.

 

After we got home, I feed the kids and we packed up to go for our run! My hubby trains in the evenings so either I take the kids or I don’t go. On occasion I will go for a night run, but I knew I was too tired for that today! It wasn’t by best run, but I got my miles in and it was a decent run. Most importantly, my kiddos had a great time. Kailee LOVES riding her bike and the boys just love being outside. They even got out and ran about 1 mile with me – and afterwards I was so happy we went. After gymnastics class I was able to squeeze in a good strength training workout and then bed! 🙂
Everyday, every workout will not be perfect…DO IT ANYWAYS!  

There is no perfect time to start…there is only TODAY!

 

If you have pics training with your kiddos, please share!
There is still time to join us at Hospital Hill ! Register today and use discount code HHRKELLI.

 

How are you training today?

Happy Training!

 

 

 

Cross Training

April 3, 2016

Cross Training

Week 4 of 12 week half marathon training

kailee bike

 

Training everyday can become time consuming and really start to feel like a burden…especially with hectic schedules and/or kids or both! One thing I will always to say is, “take the little ones with you”! Not only are you getting to spend time together but you are also modeling a healthy, active lifestyle. Sometimes all three kiddos go running with me, and other times one, two or even none.

Today was an extra special day for me because my daughter – the oldest – went on a bike ride with me. Today was my cross training day and I spent the afternoon with my daughter, laughing, racing, and having a great time!

 

Finding ways to incorporate your workouts into your day and make it part of your lifestyle will make it so much easier and much more enjoyable! Once I stopped looking for reasons why I couldn’t….I started finding ways I could! J

 

I finished my training of with a short yoga routine and some strength training while watching the Royals Home Opener! J GO ROYALS!!!

 

If you still haven’t registered for  Hospital Hill there is still time to join us! Training with a goal is much for motivating!  See ya on the hill!!!

 

How did you train today?

 

Have a Blessed Sunday! J

Tempo Runs

March 23, 2016

Tempo Runs

temporun3

 

 

 

Last year while I was training for my first half marathon and then my first marathon I did not incorporate speed training. I was solely focused on finishing each race, which I did. Now, this year my goal is to work on my times and become a faster, stronger runner. One of the most powerful tools for doing just that are temp runs. One thing that is great about a good temp run, is they are short – at least compared to a long run! 🙂

I have noticed that when I follow a particular training schedule I stick to my workouts and get much more out of my training than trying to do it myself. And let’s face it I am but no means a running coach. Last year I followed Hal Higdon’s Half and Marathon Training Schedule and that’s what I’m using this year as well. The only difference being I have moved up from novice to intermediate, since I have now completed a marathon and I’m also focusing on speed training. The workouts are slightly different but I can’t wait to see how I feel after the first 12 week training. My goal is to get my half marathon time below 1:50. I will be running The Hospital Hill Half Marathon. There is still time to join me. Register today. Use code HHRKELLI.
If you are interested in learning more temp runs here are a few good articles.

http://www.runnersworld.com/tag/tempo-run

http://www.halhigdon.com/training/51132/Half-Marathon-Intermediate-Training-Program

Happy Speed Training!

Hospital Hill Run 2016

February 26, 2016

Hospital Hill Run 2016

 

hhr16

 

 

 

It’s almost Spring…which means Hospital Hill is right around the corner!

If you are looking for a fun and challenging course  Hospital Hill is the race for you! The name says it all! 🙂

Join me this year as we prepare to Conquer the Hill!!!

Whether you are an elite run, an average Joe runner (like myself) or a newbie you CAN DO IT! Choose from a 5k, 10k or Half Marathon course. I’ll be trying to beat my time last year 2:02 on the Half Marathon Course. I will kick of my official half marathon 12 week training schedule March 13. You can follow me on Instagram @ksinthusy for training and nutrition tips. I will also be posting weekly updates here, so check back often!

 

Let’s getting moving, get running, get active.

Let’s Conquer the Hill!!!

 

Register NOW!

Use CODE HHRKELLI at checkout for a discount! 🙂

 

Run Happy!!!

 

 

20 Minute Treadmill Workout

February 18, 2016

20 Minute Treadmill Workout

Interval Training

need-speed-jc

If you are anything like me, having to strategically plan your workouts between meetings, kids’ naps, drop off and pick up times, meal times, activities….etc. ;you know that, well, some days life happens and before I can blink the day is over. And while I prefer to train during the day there are days I don’t make it outside and I use my….treadmill. While you can still do any training run on a treadmill I normally opt for a quick speed training workout when forced to treadmill running. This is also a great workout for when you are in a hotel and need a good quality but quick workout.

I use interval training in my weekly schedule interchanging between my treadmill workout and an outside hill workout. Plan on the chaos and adjust to it, and find ways to still fit your workouts in – remember every workout everyday doesn’t have to be perfect but something is always better than nothing! 🙂

The plus side of my treadmill workout is there are so many amazing benefits of interval training whether or not you are marathon training, including;

  • Increased running speed
  • Increased athletic endurance
  • Increased cardiovascular efficiency
  • Increased fat loss

All of these will help me on my quest to Conquer the Hill this year. I’m running the Hospital Hill Half Marathon June 4, 2016 and the name says it all…HILLS!!! Join me this year – use discount code HHRKELLI  – Click here to register.

 

20 Minute Treadmill Workout  4 SETS

  1. Fast Walking on the incline – 2 minutes (speed 3-4 incline 8-10)
  2. Running – 2 minutes (speed 5-8)
  3. Walking – 1 minutes  (speed 2-3)

 

Four Sets.

You can begin with a 2-5 minute walking warm-up and end with a 2 minute walking cool down.

After this workout, if you don’t feel like you had an amazing workout, then you need to increase your speeds on 1 and 2.  

 

Remember, each interval should be challenging but you are only doing each for 2 minutes so make it count and don’t cheat.
If you would like more information on interval training check out the links below.
http://sportsmedicine.about.com/od/tipsandtricks/a/Intervals.htm

http://www.runnersworld.com/speed/four-fast-speed-workouts-for-any-runner

Happy Interval Training!!!

Got my Brooks on….and It’s 57 degrees in January!

January 14, 2016

Got my Brooks on….and It’s 57 degrees in January!

There are days where my training gets a tad boring – and redundant. (I’m training for my next half marathon –  Hospital Hill Half Marathon) But today was anything but a normal training day!

kash walking

 

What a perfect way to spend an afternoon… running with my youngest. Mr Kash loves getting out and strolling down the trail with mamma. And when he jumps out to run with me – his smile is ear to ear! Afterall, 57 degrees in January…you know I’m out running and Kash couldn’t wait to get outside either. Any opportunity I have to get outside with my kiddos, I’ll take it!

 
The fun didn’t stop there. After picking Kailee up from school we headed to the park to enjoy the last few hours of the gorgeous weather before the cold front moves in tomorrow. We love spending time at Bass Pro. There is so much to do there; a playground, feeding the ducks and/or walking/hiking the trail around the lake passing the waterfall. My kids love it! Today was no exception, the kids had a good time watching the ducks skate around on the ice while they were at the park.

 

ducks bass pro

It didn’t take long before all three kiddos were heading towards the trail for a little family hike – sans the hubby who was working 🙁

“We’re going on a trip in our favorite rocket ship…”  The Little Einsteins theme song apparently seemed like a good fit, even though we weren’t on a rocket ship 🙂 nonetheless, the kids had a blast on our mini hike/adventure/treasure hunt!

 

Too many times I hear stories about kids and their video games. And while I don’t have anything against video games (in moderation of course) there is no better feeling than getting your blood circulating, muscles warm and your body moving!  And not to mention a great family activity! Being active doesn’t have to mean going to a gym everyday. Finding ways to be active as a family can make it fun and so much more enjoyable. My not so normal training day today was just what I needed to mix it up this week.

 

Next time your kids go outside – join them! Go on a walk, hike or mini adventure!  Life is all about balance. Today was a great training day for me and a great family day for all of us! Now that’s a Win-win!

 

How do you train?

Feel free to share your training stories.
Happy Training!

Got my Brooks on I’m ready to go…

December 9, 2015

Got my Brooks on I’m ready to go…

kailee bike

 

Something I haven’t done for a few days or so and constantly for way too long is RUN!

Life happens! There are times when life gets ahold of us and all we can do is get through it. Well, this has been me these last few months. And then with the cooler temps it’s not as easy to take my kiddos running with me so that limits my availability- excuses, excuses… I know.

Well this past Sunday the weather was warm enough, mid 50’s, so I got outside with 2 of my 3 kiddos. My 18 month old enjoyed a nice stroll (in the stroller) 😀 while I ran and my 6 year old rode her bike. What made the day so much fun was Kailee started saying, “hey mom, let’s race”. So we did! She would pick out a spot ahead of us and yell, “Ready,Set ,Go”! Surprisingly, I had to sprint to keep up with her on her bike. Then we would walk for a few minutes. And then with a huge smile she would pick out another spot…over and over, for about 3 miles this continued. 

My run turned into interval training which is perfect because I need to start working on my speed. My goal for my next half marathon, which is Hospital Hill 2016, is to be under 1:50. I will be incorporating speed work into my training workouts. So this was great!

Life always surprises me! When I thought I would take my kids last Sunday afternoon and get an easy run at best what I got was a great speed workout and an awesome afternoon with my daughter, Kash too! All three of us were laughing way too much and smiling the entire time. 😆 This was definitely one of my favorite runs! 

It reminded me that life is a journey. Our family is constantly growing and changing. We are not in the same spot for very long. So while some parts of your life can be overwhelming at times, don’t overlook the things that change too fast. Enjoy the journey…enjoy your family!

 

Happy Speed Training!!!