Tag Archives: marathontraining

Girl Scout Cookie 5k

March 23, 2018

Got my Brooks on….here we go!

Did you know March was national nutrition month? I found out a few weeks into March so we unknowingly kicked off National Nutrition Month with a family 5k. Way to go Team Sinthusy! J

Kailee, 8, Kobe, 6, and myself started off our 5k on a cool March morning eager to run the course. I tried to convince Kailee to leave her jacket at the start line but she wasn’t interested in listening to me. L Who can blame her, really, I have made this same mistake on many runs and a few races too.

They announced the start of the race and the kids took off, flying down the course. I had already decided to let them run their race today, whatever happens…happens. About ¼ mile into the race both kids started to slow down and I could see the panic in their faces. I understand how scary it can be when you have a difficult start to a race and all you can think about is you still have the entire race in front of you. I just kept telling them; “they were ok”; “You got this” and “You can do this”.

Kobe slowed down for a minute, regrouped and then he started to pick up his pace again and he was off with the crowd. I said to him, “you got this” and “I will see you at the finish line”.

 

I decided to hang back with Kailee. At this point her breathing was out of control and her stomach was cramping. I walked with her while she got her breathing under control and I assured her she was fine! I flashbacked to my first marathon, when around mile 15 my legs were cramping so bad I could barely walk and my head was pounding, I thought there was no way I would finish. But, I did finish, in part, because of the support of the other runners that kept encouraging me.

 

Kailee finally took her jacket off  and we started out at slow pace and kept going from there. About the 1.5 mile marker we saw Kobe going around the curve, a good distance ahead of us, we yelled and screamed his name and we saw a little hand pop up in the air waving at us. J At that moment I felt so much joy and excitement for him. He was able to keep going, run at a good steady pace and finish strong. WOW!  What an accomplishment for such a little guy, he is only 6! He finished in 30:35 which landed him a 3rd   place in the 10 and younger (male) age group. Kailee also finished 3rd in the 10 and younger (female) age group. She was able to overcome a difficult start, keep going and finish strong. She finished in 34:20 not bad for an 8 year oldJ. After the 5k all three kiddos including KASH, 3, participated in the kids run. It was such a fun morning.

 

Every race is different, each with new challenges and obstacles. I always tell my kiddos to run your best race today. One thing that is always true is how accomplished each child feels after completing their race. As their mom, it’s an amazing feeling to see your children glowing with accomplishment. J

I encourage you to get out and try running with your kids and as a family. Part of the reason we participate in 5k’s is so we have something to look forward to, to keep us motivated. We love running and biking in the neighborhood and on the trails; but races are so much fun and I love that my kids love them so much! And you can support a good cause!

We have another one coming up the end of April at Bass Pro – The City of Independence holds the race every year to help encourage healthy active lifestyles. The best part is it’s FREE! J

Come on out and join us!

http://www.independenceparktrot.com/

Homemade Granola Bars

November 30, 2017

 

Homemade Granola Bars

If your schedule is anything like mine, it’s full of activities almost every night of the week., if not every night. It can be challenging to find time to make healthy, good quality lunches and snacks….I get it! When I find something I can whip up that’s fast, easy and makes enough to last for a week or more, it makes me happy.

 

Here is a homemade Granola recipe I have adapted from www.100daysofrealfood.com.

 

We are gluten/dairy free so feel free to substitute the non dairy items if desired. However, I have sampled our gluten/dairy free recipe to several people and I haven’t have any complaints. I actually got such great reviews it made it the the blog! 🙂

 

Ingredients

3 ½  cups steel cut oats (can use rolled oats for granola)

1 cup sliced almonds

1 cup cashew pieces (walnuts or pecans)

1 cup unsweetened shredded coconut

1.2 sunflower seeds

½ cup pumpkin seeds

½ cup dairy free/gluten free chocolate chips

2 teaspoons ground cinnamon

1 ½ teaspoons ground ginger

½ teaspoons grated or ground nutmeg

6 tablespoons coconut oil (vegan butter or unsalted butter)

½ cup honey

2 teaspoons vanilla extract

½ teaspoons salt

 

I don’t always use the chocolate chips but who doesn’t love a little chocolate in their granola!

I have also just used the steel cut oats and sunflower seeds – if that’s all I have on hand when I decided to make a batch and it was still yummy!

Instructions

  1. Preheat the oven to 250 degrees. Cover a rectangular baking sheet with parchment paper.
  2. Mix the dry oats, almonds, cashews, coconut, seeds and spices together in a large mixing bowl.
  3. Heat the butter and honey together in a small saucepan over low heat. Once the butter melts stir in the vanilla and salt.
  4. Pour the hot liquids over the dry ingredients and stir together with a rubber spatula until evenly coated.
  5. Spread mixture onto prepared pan in one even layer. Bake for 75 minutes.
  6. The granola will become crisp as it cools at which point you can break into pieces (if making bars) or break it up into small chunks by pounding it in a ziplock bag (if making cereal). Store in airtight container at room temperature for up to 2 weeks.

 

Enjoy!!!

As always try changing up the recipe to meet your family’s taste.

Happy Granola Bar Making!!!

 

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!

Homemade whole-wheat blueberry muffins

August 13, 2016

Homemade whole-wheat blueberry muffins

blueberry muffins

So good my 2 year old couldn’t wait for me to snap a picture…he was already trying to grab one! 😀

 

One thing I really enjoying doing with my kiddos is baking! We have a good time trying new recipes, alternating old recipes and mostly trying the finished product! Muffins are always a great treat! And this recipe is so yummy! You can alter it to make so many variations it’s always a new recipe. Here is the recipe we love to use:

 

From: www.100daysofrealfood.com

SERVES: MAKES 12 MUFFINS

INGREDIENTS

  • 1½ cups whole-wheat flour (I used King Arthur’s white whole-wheat flour)
  • ½ teaspoon salt
  • 2 teaspoons baking powder
  • ½ teaspoon cinnamon
  • ⅛ teaspoon all spice
  • 2 eggs
  • 2 tablespoons honey
  • 1 teaspoon pure vanilla extract
  • ¼ cup oil (I used coconut oil)
  • ¾ cup fresh squeezed orange juice
  • About 1 cup of total filling (berries, fruit, nuts, etc. – see below for details)
  • Muffin/Cupcake liners

 

Click on the link below for the complete recipe.

http://www.100daysofrealfood.com/2010/05/12/recipe-fruit-nut-or-berry-or-whatever-you-want-them-to-be-whole-wheat-muffins/

 

In this batched used blueberries. However my middle man loves when I use mange and my hubby like strawberry. Several times I switch out the juice with a non dairy milk. I have found that vanilla soy-milk, coconut milk and almond milk are excellent substitutions.

These muffins also freeze well. I will bake a few batches just for the freezer for snacks or lunches. When you need a good snack in a pinch and you have this in the freezer…makes life much easier! And you are more likely to avoid the gas station snack stop… been there done that too! 😕 And with school starting back, these are a great lunch addition. (they also make for a great pre and post run snack)

 

Happy Baking!!!

The Best Mother’s Day Gift

May 10, 2016

The Best Mother’s Day Gift

 

Sometimes the BEST gifts are wrapped in laughter and silliness…it’s only when these moments have passed that we recognize them as wonderfully fabulous! 

 

mothers day gift

This past weekend we celebrated Mother’s Day. I had a wonderful weekend full of love, laughter and family! My weekend started with an evening jog, family pizza making and a movie. Saturday we had a family picnic at the lake followed by a  4 mile bike ride (for the kids and the hubby, I ran) after which I dropped everyone off at home and finished my long run, 10 miles!

Sunday started with church and a relaxing afternoon and ended with us on our front porch watching the storm…the kiddos even ran down and played in the rain for a few minutes.
playing rain

While none of these activities are particularly exciting (to anyone but probably my family) to have them all in ONE weekend…for my family was WONDERFULLY FABULOUS! We are so busy and life happens…so this past weekend was the BEST Mother’s Day gift.  

 

While material gifts are nice, I am typically one that prefers the gift of time and thoughtfulness. If you were spoiled with gifts this Mother’s Day and loved it, that’s GREAT! There is absolutely nothing wrong with that at all. 🙂 In past years I have asked for things too…last year I asked for and received my Garmin Watch, which I LOVE! But this year this mama needed a long weekend full of family, relaxation, laughter and memories and that’s exactly what I got!

 

Life goes by to fast and as I watch my little ones grow at the speed of light I know looking back I will remember this year, watching my kiddos playing in the rain, laughing and having a great time!
I hope you all received your BEST Mother’s Day Gift!

 

Happy Mother’s Day!!!

 

 

Peanut Butter Cup Smoothie

April 28, 2016

Peanut Butter Cup Smoothie

 

pb bup

 

I have FINALLY hooked my hubby on green smoothies!!! 🙂 For those that don’t know Sai, he is not always excited to try new things. He started by occasionally taste testing my smoothie and then he started drinking one daily but only because I would make it and say, “here, DRINK IT”! Now, he wakes up and asks, “what no smoothies today”!

Yes, this process has been going on for a few years but some people are more difficult to convince. For Sai, he has seen and felt the difference in his days after he has a green smoothie for breakfast. He will often times have TWO, one in the afternoon as well!
So wives, husbands, daughters, brothers, moms and dads; if you are trying to share the greatness of green smoothies with the ones you love be patient and keep sharing. Start with the recipes that will be most comfortable for your loved one and then expand their horizons gradually over time.  

If they are a peanut butter cup lover like us, try this delicious smoothie for a starter! Anything with peanut butter has to be good!

 

Recipe Adapted from Simple Green Smoothies

Peanut Butter Cup Smoothie 

  • 2C Spinach (I use fresh spinach that I have previously frozen)
  • 2C Almond Milk – unsweetened
  • 2 Bananas
  • 3TBS Cacao
  • 2TBS Peanut Butter

Blend Spinach and milk until smooth. Add remaining ingredients and blend well.

 

Enjoy!

 

Share a green smoothie with someone you love, you can change their life!

 

Happy Sharing!!! 🙂

 

Got my Brooks on, I’m ready to go…run (train for) the Chicago Marathon!!!!

April 22, 2016

Got my Brooks on, I’m ready to go...run train for the Chicago Marathon!!!!

 

CHICAGO1

 

It is amazing to think that three years ago I ran my first organized race (5k) with my then 4 year old daughter. A few months prior to the race Kailee started asking to run with me – not in the stroller or on her scooter but run –so of course I said yes! She had asked to run the 5k with me because she truly enjoys running, and because she REALLY wanted a finisher metal. 🙂

 

That one 5k, The Halloween Hustle, started a chain of multiple race endeavors for our family, races that I would run with my kiddos. After several family races I wanted to challenge myself. You have to understand, running by yourself 20 miles a week for 20+ years can get…well boring at times. I wanted to train with a purpose, with a goal. So, I set my sights on one of the toughest (if not the toughest) half-marathon races in Kansas City, Hospital Hill. AMAZING!!! (There is still time to join me at Hospital Hill this year, discount code HHRKELLI!)

 

After I crossed the finish line, I already knew I wanted to continue training for a full marathon. So I signed up for the Kansas City Marathon, which was only four months away… Now, while I had been running for years, I had never run more than 7 miles prior to training for Hospital Hill, (why would any sane person) So as I began training for The Kansas City Marathon I was NERVOUS. Nervous that I wouldn’t finish, nervous that I would pass out, nervous that I would get injured, just nervous!

While I felt OK on most training days, if was HARD…hard to run 15, 16, 17, 20 miles. Hard to find the time to run, hard to stay hydrated, everything was just HARD! But I must say I enjoyed the challenge, I enjoyed training with a purpose, I enjoyed training to achieve a goal I had set for myself.

 

My first marathon was in October 2015.   I had major hydration issues which led to excessive calf cramps, headaches etc. (read the full Race Day post). But I pushed through and I FINISHED!

 

After crossing the finish line I said to myself, “I have to do this again, and do it better!” It was then (or maybe shortly after I regained feeling in my legs) that I set out to run the 2016 Chicago Marathon. Why Chicago?Well, because it’s the Chicago Marathon! 🙂 An added bonus is  that Chicago will be a much flatter course than the rolling hills of The Kansas City Marathon so it should allow for my best possible race!!! 🙂

Chicago-marathon-pic

My race journey began because of my daughter’s desire to run, and has continued and grown because my kids still love going running with me. If they didn’t go with me I would never have the time to train, that’s for sure! It’s something we can do together and all enjoy. What better way to continue encouraging kids to get active and make healthy choices that by running as a Team Healthy Kids Athlete!

This is an extraordinary organization that is helping educate kids on the benefits of healthy food choices and being active!

I am so excited to be running the 2016 Chicago Marathon as a Team Healthy Kids Athlete. In the process I hope to help by bringing awareness not only to the organization, Action for Healthy Kids, but also to the movement of educating kids on the importance of nutrition, the benefits of making healthy food choices and being active!  If I, at 35 years old, can run my first marathon, then asking kids to commit to being active 60 minutes everyday is NOT asking too much!

 

I hope to show kids and adults that our health is a gift and we are called to preserve this gift. It is not just about Race Day, but also the months of training preparing for the race that makes the difference.

 

Team Healthy Kids and I would LOVE your support.

 

How can you help?

  1. Please share this article with anyone you think might enjoy it!
  2. Donate to help support Team Healthy Kids and my quest to run the Chicago Marathon https://donate.actionforhealthykids.org/fundraise?fcid=647517
  3. Attend any of the several upcoming fundraising events I will be hosting over the next several months.

 

We will be posting information on upcoming fundraising events, subscribe to receive email updates so you don’t miss out on anything! You can follow my training progress on instagram @ksinthusy and also on the blog.

 

If you have any suggestions for fundraising opportunities or would like to donate items for an event, please comment below or contact me directly.

 

Thank you so much for your support!

 

Happy Training!

 

 





Homemade granola chunks / bars

April 20, 2016

Homemade granola chunks / bars

IMG_20160420_132338

 

I have always been a huge fan of granola; granola bars, granola cereal, granola parfaits, etc. Unfortunately as my knowledge of processed foods, additives artificial flavoring and artificial food coloring increased my desire to buy granola products plummeted. Almost every ingredient I mentioned is found is most packaged granola products. 🙁

 

So for a long time we just went without any granola. But as I started searching for more real food options began to come across granola recipes. I have since tried several recipes and some are better than others but this recipe I have to say is DELICIOUS!

 

I made this week per the request of my 1st grader for her school lunch. I absolutely LOVE when my kiddos not only eat some of the new food I have introduced but start making requests!

 

Granola/ Granola Bars – makes 3lbs

Recipe Adapted from www.100daysofrealfood.com

  

  • 3½ cups rolled oats (steel cut oats for bars)
  • 1 cup raw sliced almonds
  • 1 cup dried cranberries
  • 1 cup unsweetened shredded coconut
  • ½ cup raw sunflower seeds
  • ½ cup raw pumpkin seeds
  • 2 teaspoons ground cinnamon
  • ½ teaspoon all spice
  • 6 tablespoons unsalted butter
  • ½ cup honey
  • 2 teaspoons vanilla extract
  • ½ teaspoon salt
  • Also need – parchment paper

 

INSTRUCTIONS

 

  1. Preheat the oven to 250 degrees. Cover a rectangular baking sheet with parchment paper.
  2. Mix the dry oats, almonds, cranberries, coconut, seeds and spices together in a large mixing bowl.
  3. Heat the butter and honey together in a small saucepan over low heat. Once the butter melts stir in the vanilla and salt.
  4. Pour the hot liquids over the dry ingredients and stir together with a rubber spatula until evenly coated.
  5. Spread mixture onto prepared pan in one even layer. Bake for 75 minutes.
  6. The granola will become crisp as it cools at which point you can break into pieces (if making bars) or break it up into small chunks by pounding it in a zip lock bag (if making cereal). Store in air tight container at room temperature for up to 2 weeks.

 

My kids prefer to make large granola chunks, perfect for their tiny fingers! 🙂

 

The great thing about this recipe is you can add in any ingredient you would like to try. We like the dried cranberries but you could use cashews, pecans, raisins etc.

 

Happy Baking!!!

 

 

 

 

 

 

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