Miss Zippy http://misszippy1.com Mom. Runner. Coach. Writer. Fri, 19 Jun 2015 05:04:27 +0000 en-US hourly 1 http://wordpress.org/?v=4.2.2 On a mission (trip)http://misszippy1.com/2015/06/mission-trip.html http://misszippy1.com/2015/06/mission-trip.html#comments Fri, 19 Jun 2015 05:04:27 +0000 http://misszippy1.com/?p=6288 I’m leaving in two days for my week-long mission trip. Commence the freak out. Actually, that has already happened. As I’ve told you before, I am nervous along with excited for this trip to Appalachia. It will all work out and be an amazing experience, I am sure, but that doesn’t mean I feel confident […]

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The bike and run paths of ColumbiaI’m leaving in two days for my week-long mission trip. Commence the freak out. Actually, that has already happened. As I’ve told you before, I am nervous along with excited for this trip to Appalachia. It will all work out and be an amazing experience, I am sure, but that doesn’t mean I feel confident going in.

Since the area in Virginia where we are headed is extremely remote, there’s no connectivity. Honestly, I like this aspect. I like being forced into unplugging because I don’t do it enough, yet I’m a big believer in its benefits.

Speaking of unplugging–I’ll be honest with you: Blogging is going to get more infrequent over the summer and in fact, I am debating closing up shop on this site. Blogging has met and exceeded all of my expectations but I’m finding my enthusiasm to be lacking of late. As my kids get older and their time left here at home gets shorter, I’m reevaluating how I want to spend that time and I’m not sure it’s as plugged into social media as blogging requires these days.

I’m not making any firm decisions right now, but I’m definitely weighing options. Whatever the case, I will post about my mission trip experience when I get back.

Have a great week, everyone!

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I make poor marathon choiceshttp://misszippy1.com/2015/06/marathon-choices.html http://misszippy1.com/2015/06/marathon-choices.html#comments Mon, 15 Jun 2015 04:06:02 +0000 http://misszippy1.com/?p=6279 This weekend I cut my long run back to a 10-miler. I’m sitting comfortably at the 14-mile long run range and I don’t need to increase that to 16 until the beginning of July, so I decided to give my body a little break before starting to build up again. The thing was, that 10-miler […]

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From one extreme to the other

From one extreme to the other

This weekend I cut my long run back to a 10-miler. I’m sitting comfortably at the 14-mile long run range and I don’t need to increase that to 16 until the beginning of July, so I decided to give my body a little break before starting to build up again.

The thing was, that 10-miler felt long because this was the most incredibly humid weekend we’ve had this summer. And I know it’s just the start of those conditions–I’m already questioning how I am going to do 20-milers in this steam. Which made me realize: I’ve made really poor marathon choices this year!

First there was Napa, which was March 1, the earliest spring marathon I’ve ever done. If you’re like me, the trauma of this past winter is still fresh in your mind. Each and every one of those 20s was in extremely cold temperatures. I was pretty happy to have that training behind me and the reward of wine country at the end. And with the exception of Boston 2017, I am done with spring marathons.

Now I’m training for Wineglass, slated for October 4, which turns out to be the earliest fall marathon I’ve ever done. (Sensing a theme here?). Early October means lots of hot, humid long runs. Clearly I wasn’t thinking things through this year when I made my marathon selections.

Given a choice, I’ll take warm weather over cold any day of the year. But extremes of either sort is less than preferable when you’re marathon training, wouldn’t you say? Maybe I’ll think things through next time. Or maybe I’ll just finish off this whole marathon thing with Boston in 2017. In fact, I’m pretty sure I will.

Regardless, I always remember that I GET to run and that these are choices I am fortunate to make. A little cold and a little heat are part of the game and it’s a game I like playing!

Speaking of running in the heat, head on over to Run Haven, where I’m talking about running in just a sports bra and shorts. Personally, I say anyone who is comfortable doing it should be comfortable doing it, but there are still naysayers on this one, even in 2015. Let me know what you think.


Marathon training in the extreme seasons via @misszippy1 #runchat #fitfluential…
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What’s your ideal time of the year for marathon training? 

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The workout gods hate mehttp://misszippy1.com/2015/06/workout-gods.html http://misszippy1.com/2015/06/workout-gods.html#comments Fri, 12 Jun 2015 04:35:29 +0000 http://misszippy1.com/?p=6269 Falling completely within the #firstworldproblems category…I swear the workout gods were conspiring against me this week! I finally turned the corner on my energy levels so I was pretty excited to get some cross training back in the picture, along with all my running. Someone thought that should be a challenge for me, however. Let’s […]

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From a better day at the pool

From a better day at the pool

Falling completely within the #firstworldproblems category…I swear the workout gods were conspiring against me this week! I finally turned the corner on my energy levels so I was pretty excited to get some cross training back in the picture, along with all my running. Someone thought that should be a challenge for me, however.

Let’s start with Tuesday. I had plans to run speed work first thing in the morning with my friends. Everyone knows speed work hurts less with friends, right? So I was definitely looking forward to it. As I’m ready to head out the door, however, I can’t find my keys. Mr. Zippy, of course, was out of town, so there was no back up set. As the time came and went for me to get over to our planned meeting point, I texted my friends and told them to go on without me.

Just for kicks, none of my GPS watches were charged up, either, but that’s a minor blip. I did the speed work on my own, using my good old-fashioned Timex. It was a good workout, perhaps fueled by my anger at having lost my keys? Regardless, after returning I resumed my search, only to move a piece of clutter paper from counter and discover those stupid keys.

Wednesday, things were not much improved. I planned to swim first, run second. The keys were at hand, thankfully, and I headed off to the pool. I grabbed my cap and goggles from my bag, stashed the bag in a locker, and walked down to the pool. Incidentally, this particular gym is set up so that the pool is approximately five miles from the locker room and thus a time consuming walk. I hopped in, wet my hair and started to put my cap on, only to discover that it had somehow melted (WTH?) and was useless.

I hopped back out of the pool, trudged back up to the locker room and started searching for another in my bag. Mind you, I always have multiple caps and pairs of goggles because I never clean out that gym bag. I know.

Turns out that my first cap was not the only one to suffer the melting effects. I have no idea how it happened, but all of the caps in my bag were amalgamated globs of latex. So I did what any crazy sane swimmer would do, I asked a perfect stranger if she had a spare cap I could use. Thankfully the nice lady told me she was about to put in an order for new caps anyhow and handed me over a cap. I will be paying this forward, by the way. By the time I got back into the water, however, I had easily lost 500 yards of swim time.

I’m happy to say that things have improved since then, but it wasn’t exactly the ideal couple of days of training I had in mind. Something tells me that in about a week when I arrive in Appalachia, however, this is all going to be more than laughable, don’t you think?


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What mishaps have you had lately attempting to get in a  workout? 

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Summer vegetable tarthttp://misszippy1.com/2015/06/vegetable-tart.html http://misszippy1.com/2015/06/vegetable-tart.html#comments Wed, 10 Jun 2015 04:56:47 +0000 http://misszippy1.com/?p=6260 My closest farmer’s market (about two miles away) is open every Wednesday and I hit it without fail. Last week some summer squashes were showing up, which made me happy because now I can start making one of my family’s favorite summertime dishes, a vegetable tart. The recipe is so easy and brings in all […]

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This summer vegetable tart recipe is easy and quick to makeMy closest farmer’s market (about two miles away) is open every Wednesday and I hit it without fail. Last week some summer squashes were showing up, which made me happy because now I can start making one of my family’s favorite summertime dishes, a vegetable tart.

The recipe is so easy and brings in all the best that summer has to offer. It’s adaptable, too, because you can just swap out a wheat-based pie crust for something gluten free if that’s what you need. For the record–I buy mine from Whole Foods rather than make it on my own, the latest one being a spelt crust, which was really good. Here are the details:

Summer Vegetable Tart

* One pie crust

* 2 teaspoons olive oil

* 2 small zucchini, sliced into 1/4-inch rounds

* 2 small yellow squash, sliced into 1/4-inch rounds

* Kernels cut from one ear of corn

* 2 tablespoons pesto

* 2 ounces goat cheese or cream cheese at room temperature

* 1 large egg

* 5 to 10 grape tomatoes, halved

1/4 cup shredded parmesan

* 5 basil leaves, sliced thinly

Directions: Preheat the oven to 450. Line a cookie sheet with parchment paper. Place the pie crust on the sheet and fold up the edges so that toppings don’t run/spill off.

Heat the oil in a pan over medium high heat. Add squashes and corn, seasoning with salt and pepper. Once lightly browned, transfer vegetables to small bowl and toss with pesto.

In a small bowl, whisk together the egg and goat/cream cheese until smooth. Season with salt and pepper.

Spread the egg/cheese mix on the pie crust evenly, then top with the vegetable mix. Top with the tomatoes and then the parmesan. Bake for about 20 minutes, until the crust is lightly browned.

I hope you enjoy! For my tips on making the most of the farmer’s market, check out this post from last summer.


Try this delicious veggie tart recipe from @misszippy1 #runchat #nutrition #fitfluential…
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Who else is loving a farmer’s market right now? What have you been getting? 

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Mondays on the runhttp://misszippy1.com/2015/06/monday-run-2.html http://misszippy1.com/2015/06/monday-run-2.html#comments Mon, 08 Jun 2015 05:02:38 +0000 http://misszippy1.com/?p=6253 It’s been a while since I’ve updated any of my training, so let’s dig in a bit, shall we? I’m still not feeling 100 percent on the energy scale and have some lingering congestion–this has been the toughest bug to kick that I can remember. The low energy levels have definitely impacted my workouts. Zero […]

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An update on my runningIt’s been a while since I’ve updated any of my training, so let’s dig in a bit, shall we? I’m still not feeling 100 percent on the energy scale and have some lingering congestion–this has been the toughest bug to kick that I can remember. The low energy levels have definitely impacted my workouts. Zero swimming for the past couple of weeks; zero yoga; and nothing more than 30 min. or so on the bike. But…I have gotten in all the runs I’ve wanted, plus my strength training. Something had to give, and if I could help it, it wasn’t going to be running!

The past week looked like this:

Monday: rest

Tuesday: 8 miles with 6 x 800 in the middle; barre class

Wednesday: Six miles on the trails!

Thursday: A.M: Seven miles plus strength work; P.M.: Three miles with the teens–my son remarked to me that it had been a really good run for him. He sounded like a runner!

Friday: 30-min. easy spin on the bike

Saturday: 14-plus miles

Sunday: 6 easy miles plus HIIT

This week I am making it my goal to get back to the pool. With the outdoor pools open, it’s much more convenient for me to get there, not to mention that much more enjoyable. I want to take advantage of every summer opportunity there is because it is always so fleeting. I would also love to try the SUP yoga class now offered at my club, but I’ll have to see how the schedule pans out.

Temperature wise, it’s definitely feeling like summer. Plenty of humidity to go around and Tori is coming back in from runs one very tired pup! But she wouldn’t have it any other way.

I’ve got two weeks left with the kids in school, so I hope to cram in some good writing before slowing down a bit for the summer, for all the reasons Lisa mentioned in this post. I also have two weeks before heading off on my mission trip, where obviously all writing and also all running will be on hiatus for a week. Lots to accomplish between now and then!

How is your training coming right now? Who has kids still in school? 

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Why I’m glad my daughter plays sportshttp://misszippy1.com/2015/06/daughter-sports.html http://misszippy1.com/2015/06/daughter-sports.html#comments Fri, 05 Jun 2015 05:05:41 +0000 http://misszippy1.com/?p=6250 You all know my daughter is an active little girl, from soccer to running to basketball and everything in between. Today I’m over on Carla’s site talking about why I’m glad she’s an athlete. The post is in response/follow up to Carla’s earlier post on why her daughter is not involved in organized sports. I […]

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Daughter athleteYou all know my daughter is an active little girl, from soccer to running to basketball and everything in between. Today I’m over on Carla’s site talking about why I’m glad she’s an athlete. The post is in response/follow up to Carla’s earlier post on why her daughter is not involved in organized sports. I think there are strong arguments for both sides of the coin and I’d love to hear what you think, too, so please join me there today!

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Don’t get greedy (with your running)http://misszippy1.com/2015/06/greedy-running.html http://misszippy1.com/2015/06/greedy-running.html#comments Wed, 03 Jun 2015 04:43:10 +0000 http://misszippy1.com/?p=6244 A few weeks back when I ran the Harper’s Ferry Half, I spent a few minutes chatting with race director and friend Dr. Mark Cucuzzella. Mark is one of the wisest runners I know and when he asked me how my running has been lately, and how my body has been holding up, I told […]

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Don't get greedy with your runningA few weeks back when I ran the Harper’s Ferry Half, I spent a few minutes chatting with race director and friend Dr. Mark Cucuzzella. Mark is one of the wisest runners I know and when he asked me how my running has been lately, and how my body has been holding up, I told him I’m feeling really solid. His response: “Great, now don’t get greedy.”

It may be one of the few times ever, but I was already a step ahead of Mark on this one. Over the years, it’s always been those times when I’ve gotten greedy with my running that I got hurt. Things were clicking along, I was running well, and so I tried to add on to that–more miles, more speed, more racing–whatever the case might have been, just more.

It’s incredibly tempting to do, isn’t it? Running definitely has a drug-like quality for many of  us. If we can do X pace, then why not try for Y pace? Or if our bodies feel great at 40 miles per week, why not make that 50?

Many times we can get away with that, but sometimes we can’t. For me these days, I’d rather err on the side of caution and not get greedy. Right now that means I’m holding myself to one day of speed work per week. I could potentially add on another, but I’m doing fine where I am, so why push it? I could race more often, but I’m content with the amount I am doing, so no need to tempt fate there. Mileage wise I’m getting my fix and have no need to go any higher than where I am right now, so I’ll resist the urge to add on here or there or ramp up my long runs.

So often, running can be a metaphor for life (at least I think so!) and in spite of what Mr. Gekko says, greed is not good.

I have a pretty good memory of some not-so-good times, namely when I’ve been injured, and so for me, right where I am is good enough. I’m not going to get greedy.


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Have you ever been caught up the runner’s greed trap? 

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Summer raceshttp://misszippy1.com/2015/06/summer-races.html http://misszippy1.com/2015/06/summer-races.html#comments Mon, 01 Jun 2015 04:28:30 +0000 http://misszippy1.com/?p=6232 Oh, people–this past week has been perhaps my lowest energy week of all time. Long story short, after two weeks of congestion and exhaustion, I finally wised up and went to the minute clinic, where I was diagnosed with a sinus infection. I think I ignored/dismissed the symptoms for a while because the congestion wasn’t that […]

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Picking my summer racesOh, people–this past week has been perhaps my lowest energy week of all time. Long story short, after two weeks of congestion and exhaustion, I finally wised up and went to the minute clinic, where I was diagnosed with a sinus infection. I think I ignored/dismissed the symptoms for a while because the congestion wasn’t that bad and my schedule has been so crazy thatI just wasn’t paying attention. But by this past Thursday morning, I was falling apart. I missed a couple of runs, slept like no one’s business, and am on antibiotics now, hopefully on the mend.

Blogging and social media were the first to go when I went downhill. I love it all, but it also falls pretty low on my totem pole when push comes to shove. When it comes to training, l guess the timing was good for a few days off because I have nothing looming right now on the race schedule. I did spend some time figuring my summer’s races yesterday, however, because I knew I had to make a few changes to the race calendar I set up earlier this year. And–it seemed like just about every race I was interested in had a price increase today, so it was time to get busy!

Sadly, I had to take my planned 25k trail race off the calendar. I still really wanted to have a trail race in the works, though: I really love trails, and I intend to run a 50k in November. So I am now signed up for a trail half marathon in August. I also added the Charles Street 12 in early September. This one should be pretty fun–point-to-point straight down Baltimore’s Charles Street (give or take a few turns). I like the idea of supporting Baltimore right now and I also like the idea of racing a unique distance.

I’ll fill in the rest of the summer with a couple of 5ks, at least one of them with my daughter. We would have done the Girls on the Run 5k together this past Saturday, but game schedules prevented that one from happening this year. I miss racing with my favorite little gal–we haven’t raced together since last December.

In the midst of all this, it will soon be time to start ramping up the mileage again in prep for the Wineglass Marathon October 4. I’ll admit: I’m not really in the mood to marathon train. But I do want to go to Boston in 2017 with my friends, so we all need to get a fall time (because I am NOT running a spring marathon next year!). I’ve still got a good month or so before I have to push the long ones beyond 14 or 15, though, so hopefully that will give me time for a little attitude adjustment, right?


I’ve set my summer racing plans via @misszippy1 #runchat #fitfluential…
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How are your summer race plans shaking out? Do you feel like you’re acclimating (I’m about there, I think!). 

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Take it to the track workouthttp://misszippy1.com/2015/05/track-workout.html http://misszippy1.com/2015/05/track-workout.html#comments Wed, 27 May 2015 04:28:12 +0000 http://misszippy1.com/?p=6221 I’m barely keeping up with social media these days–this May is going to be my undoing, I swear. But I am keeping up with my workouts and while my friends and I have done all our speed sessions on the road up until now, it looks like we’ll be going back to the track next Tuesday. […]

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This all around track workout will have you running faster in no time.I’m barely keeping up with social media these days–this May is going to be my undoing, I swear. But I am keeping up with my workouts and while my friends and I have done all our speed sessions on the road up until now, it looks like we’ll be going back to the track next Tuesday. I’ve got a great workout queued up for us, one that works for just about any race distance on our schedules, which is why I think you’ll like it, too. Even you marathoners can benefit from some mid-season speed.

Here’s the lowdown:

You begin this one with a quarter and then proceed on to a descending ladder. You want that first 400 to be fast, but also keep in mind that you’ve got a lot of ground to cover after. You’ll want to make note of the time on the first 400, as well as the splits on the following 1,600. Then as you descend down the ladder, try to beat you mile quarter splits by one to two seconds on each successive interval. When you get to that final 400, make sure you beat the time from your first 400.

What does this teach you to do? Parcel out your energy properly in races, as well as learn to negative split. It’s a tricky one, but I know you can do it!

The workout:

  • Warm up two miles
  • 400 fast/200 easy jog
  • 1,600 at 10k pace/600 easy jog
  • 1,200 at 5k-10k pace/400 easy jog
  • 800 at 5k pace/400 easy jog
  • 400 faster than your first 400
  • Cool down one to two miles
  • Total interval mileage: 3.25

Doesn’t this one sound fun? I can’t wait for next Tuesday!


Take it to the track with this workout from @misszippy1 #runchat #fitfluential…
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Do you have a favorite track workout? What’s it look like? 

 

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Five for Fridayhttp://misszippy1.com/2015/05/five-for-friday-5.html http://misszippy1.com/2015/05/five-for-friday-5.html#comments Fri, 22 May 2015 04:59:30 +0000 http://misszippy1.com/?p=6214 This has been a scattered week and will be an even more scattered weekend, so how about a scattered post? 1. I flew into Ohio Wednesday afternoon and back home again today so that I could see my mom on her 80th birthday. We had a nice dinner out with her/my dad, my brother and […]

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Celebrating my mom's 80th birthdayThis has been a scattered week and will be an even more scattered weekend, so how about a scattered post?

1. I flew into Ohio Wednesday afternoon and back home again today so that I could see my mom on her 80th birthday. We had a nice dinner out with her/my dad, my brother and his family. I’m feeling very lucky to still have both my parents at my age and theirs.

2. Speaking of milestones, my son has his confirmation this Sunday, but not before he first goes up to Gettysburg for a soccer tournament. Mr. Zippy will take him there while I’ll hang back with my daughter for a tournament here in town. It wouldn’t be a normal weekend around these parts if we didn’t jam pack it.

3. I’ve been hitting the strength training harder than ever lately and I’m really pleased with the results. I feel stronger than ever and have found that I enjoy pushing myself with classes like barre, home HIIT sessions and the occasional boot camp class. I also feel less vulnerable to injury and it doesn’t hurt that my clothes fit better either!

4. I’m thinking I’d like to run a couple of 5ks this summer because it has literally been years since I have run one for time–these days they are usually with my daughter at her speed. I think the strength work will fit in beautifully with this idea.

5. Rumor has it temperatures are going to hit close to 100 this week. I’m thinking we’re going to have one heck of a hot summer to balance out that awful winter. Works for me!

What do you have on tap for Memorial Day weekend? 

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