1. Trout.

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  3. fayettechillco:

    Let this be your inspiration to explore and appreciate your surroundings this weekend.

    Shot by Jeff Rose, located on the Buffalo River.

    (via arkansaslife)

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  5. Happy National Dog Day from Gus

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  7. Recycled Bike.

    You may remember my earlier post about our Santa mishap this past year—Little Miss got a bike that was a little too big instead of the dollhouse she wanted. Well, we ran across a used bike for $5. Both Jamie and I agree, the best $5 ever. Just needed a little cleaning, a little paint, grips from my cannondale, seat from her Santa bike, and voila! She had a blast with her dad on this project and has been riding every day since! And currently, we are cooler than Santa Claus!

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  9. patagonia:

    Vote the Environment is a crowd-sourced art campaign inviting artists to create designs expressing why they believe the environment should be #1 in the upcoming election and to inspire young people to vote.

    Prints by Eric Junker & Alyssa Winans

    Click here for more : Vote The Environment

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  11. jrouse-guide-shack:

    Sweet sweetness on the Little Red today.

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  13. Runner’s Sticky Bites

    One of our guides, Matt, recommended that I get the book, Feed Zone Portables. It has 75 simple recipes for runners, cyclists, triathletes, climbers, hikers, and backpackers. Each recipe is easy to make and ready to take on a run or other adventure. The idea is that real food is easier to digest than all the prepackaged energy gels and bars. One big difference is the water content in these recipes. It is much greater than store bought bars and gels. So, doesn’t require you to drink as much water to digest properly.
    I tried one of the recipes last night with Allie’s help in the kitchen. Here it is:

    Bitter Chocolate and Sea Salt Sticky Bites

    1 cup uncooked sticky rice
    1/2 cup uncooked rolled oats
    2 cups water
    1 tablespoon brown sugar
    2 tablespoons bittersweet chocolate chips
    1/4 teaspoon vanilla extract
    dash of sea salt
    Top with 2 tablespoons bittersweet chocolate chips and sea salt

    Combine oats, rice and water with a dash of salt in pan and cook. Let cool to touch. Put rice, oats, and water in saucepan and bring to low rolling boil, cover, and cook over low heat until water has evaporated. Turn off heat and leave covered about 10 minutes.

    Combine cooked rice and oats with remaining ingredients in a bowl and stir. Press in airtight container or shape as individual bites. Wrap in foil or plastic.

    I did not let my rice/oatmeal mixture cool because I was hungry for a snack. My chocolate melted. Delicious. Not too sweet, and the salty taste is a nice touch. The true test will be taking these for a long run. My stomach is pretty finicky and so far pretzels and water have been the only thing that has been tolerated well. Even though these sticky bites seem not sweet right now, the slightly sweet may be too much when I am running. Also, not sure how the rice texture will be in a couple of days. I will keep you posted. Allie tried these, and decided she would just like straight up chocolate. At least she tried them!

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  15. Creek.

    Soaking in the last day of summer.

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  17. Marathon Training Update

    Ok, I’m at the halfway point of training. Just ran 13.1 this past Monday. This run was slightly slower than goal pace, but still a sub 5 marathon pace. I will take it! With the training program I am using, it is suggested to run 30 to 90 seconds per mile slower than goal pace to avoid injury. I know there are several schools of thought on this, but I tend to agree with this one for new marathoners.

    As for the rest of the week, I did my one day of cross training. Broke the chain at the end of my bike ride. Should have her up and running for my ride next week. Still seriously considering adding a second day of cross training. Will start doing longer rides next week since the babes go back to school.

    Another quick 3 mile run, some indoor barefoot runs, and yoga. Sacroiliac joint is doing better this week. I am continuing with the post natal gentle yoga routine, which has been super. Body seems to recover pretty quickly after long runs.

    As far as fuel during long runs, I have been going with pretzels and water. I was nauseated after the 13.1, but not during. I am debating either endurolytes as I used in the first marathon, or trying to get used to the Gatorade Endurance Formula (since that is provided at the marathon). I probably need something with a little more protein than pretzels, but the saltiness definitely works well with my stomach.

    This week will be a 10 mile long run, and then I will start creeping up to the longest run of 20 miles a few weeks before St. Louis. So, the easy half of training is done, and the hard work lies ahead. Looking forward to the challenge! As always, run happy!

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  19. Lucy the Rescue Dog.

    I think it’s pretty safe to say she’s pleased with her new life.

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