weekly review...

It's been a fun week full of lab work and many other fun things...

• drank vino and watched guilty pleasure TV (bachelor pad) with the ladies
• Finished the first season of True Blood 
• Went out to the Lunken airport for a run while Jonah biked 
• Went shopping with Jonah 
• Went to the newest bar on the square, the cock and bull, and had a special beer brew from heavy seas brewery
• General relaxation with my boys and we got in one totally awesome Saturday afternoon nap.

For august my running mileage total is 102 miles and I have two days left in the month.  I'm pretty sure I'm going to take tomorrow to cross-train then run on Wed.  I'll update my month total later in the week! 

Friday Favorite....Hair salon!

http://www.pumpsalon.com/ 

I've been thinking about my hair this week since I seriously needed a trim (and finally got one) so I wanted to make my friday favorite about haircare.  My favorite place to go get my hair fix is pump salon in rookwood.  I've had two different stylists and have enjoyed them both.  Actually, I recently had my first experience with a male stylist.  (He did a wonderful job.) The salon set up reminds me of backstage at a fashion show, and they use amazing smelling products.

This might sounds weird, but I love the feeling of someone washing my hair.  Visiting a salon is always relaxing and rejuvenating.  I get bored with my hair quite often and a little snip or coloring improves my mood and refreshes my look.  What makes this even better is that the salon is next door to the frozen yogurt place that I frequent.  As if I need another reason to visit.  

Dog vs. Veggies

This is the look I got after starting Phil-dog's new diet. Notice the uneaten veggies.

Phil is a spoiled, over-loved medium sized beagle dachshund mix.  (Also, he's super adorable)  I got him from a local no-kill shelter and he weighed 21 pounds, and he looked a bit malnourished.  A year later at the vet he had put on 20% of his body weight and was up to about 25 pounds (still a healthy weight for his size).

The first diet modification was weight management food, which he hated at first, AND he ended up gaining another 5 pounds.  Recently we took him to the vet for an infection and he's now up to a whopping 35 pounds.  So, it's doggie diet time.  I'm convinced that this doggie diet will work, if Jonah stops giving him bacon and chips.

Here's the diet plan: in the morning give him 1/3 cup mixed veggies and about 1/2 cup dog food then 4/3 cup dog food at night (normal dinner).

So far he's somewhat eaten the veggies.  This morning after I sauteed them in a plan he ate all but one green bean which he left in his bowl, then tried to hide in his bed, then left for me on the carpet (maybe as a warning).  Also, I'm not the type of person who will cook daily for my dog.  I don't even do that for myself.

If this doesn't work maybe we'll look into doggie lipo (jk).

                                       

Weekly review....

This past week flew by....

• Ran 26 miles, which puts the total for this month at 75 miles (I'm going to crush this 100  mile goal!)
• Attended 2 hot yoga classes
• Our trivia teams totally rocked trivia......we took 2nd and 3rd place 

Our awesome Trivia teams!

• Enjoyed wine and the outdoors with friends
• Got a biomechanics assessment for running.  It was very informative.
• Went to Ikea with new friends

The guys being manly at Ikea

• Started watching Dexter and True Blood 
• Phil started his new doggie-diet (veggies mixed in with less dog food, not a hit so far)

This week I'm presenting my research to our lab group, and I'm hoping to get good feedback for my second dissertation project.  Also, this week begins the last month with my little Toyota Yaris, we might have to have a car adventure.

Friday favorite....mmmm coffee!

photos from coffee emporium on facebook

This week's pick for my favorite place is Coffee Emporium!  There are three locations, but my favorite is the converted home that is the hyde park location.  Nestled at the corner of Victoria and Erie, the hyde park coffee emporium immediate evokes feelings of coziness and warmth with an intimate setting and beautiful outdoor sitting area.  

This is a go to to get gifts for family and friend  since they sell the coffee that they roast, and it's delish! It's also one of the places that is a must visit when I'm showing someone around town.  As an extra bonus the baristas are friendly and fun to chat with while you wait on your latte. 

Check out coffee emporium's website,  facebook, or twitter.  

Get started running or walking....

The humidity is starting decrease and the heat is less oppressive outside creating an urge to head outdoors.  This is a perfect opportunity to add some walking or running for exercise outside.  Here are some tips to help you create a running or walking program for yourself.

• Start slow and build upon this base.  If you start running/walking too fast or for too long, the soreness experienced will make it harder to continue with the activity. (Also it may lead to injury.)
• Increase 10% per week total mileage to avoid overuse injuries
• Appropriate clothing for the weather and sun exposure
• Take a buddy (dog or human) to keep you accountable
• stay hydrated
• include cross-training/strength training 
• Here's a sample week with my run and cross-training days...
• Monday: Run
• Tues: Cross-Train (Usually a combination of cycling, weight-training, long walk with philip, or yoga)
• Wed: Run
• Thurs: Cross-Train
• Friday: Short Run
• Saturday: Long Run
• Sunday: REST
• Take a rest day to let your muscles recover.
• To stay motivated just remind yourself that your next great run is ahead of you, especially if you are having a challenging day running.  
• I feel like running is hit or miss.  Somedays you feel amazing and the very next day it can be a huge struggle, but keeping with it will be very rewarding.  

Here are some resources if you want to check out more information:

• Marathon training academy 
• Runner's World
• Endurance Planet

The Help review...

As I mentioned last week, I'm a heavy consumer of literature, especially during the summer.  There was one book on my summer reading list that I was very excited to get around to reading, since so many people said it was a wonderful read.  (I was also a little nervous that my expectations were too high and I might not enjoy it as much as I should have.)  This book was.... The Help by Kathryn Stockett.

The writer was able to portray the emotion and turmoil of each race during the 1960s.  In addition to the deep emotions there is also some comical antics.  The Help is about the maids of Jackson, Mississippi from their point of view and the point of view of an educated mold breaking, wealthy southern 20-something who refuses to follow the crowd, who was mostly raised by and deeply loved her maid. 

After completing the book this past weekend I had to see the movie adaptation.  Generally, movies based on novels are disappointing since the connection to the characters on film isn't as strong.  However, I was very pleased with the film.  There are a few minor changes, but they don't subtract from the overall story.  

If you need a final summer read or just a great book, I'd recommend the help.

Week in running and fungus?

The running and fungus aren't related so first let me tell you about the running activities before I tell you about the fungus.  I'm still striving for the 100 miles this month, and was able to add 25 miles to the total from last Monday-Sunday.  This puts the total for the month at 49 miles....only 51 miles remaining before August 31.  This week's long run took place in Lexington including a lap around a park that I previously did not know existed.  Blogging my progress is keeping me motivated.  Last week's hot yoga session kicked my butt, however, i was still out there running the next day instead of throwing myself a pity party.

The rest of the weekend was spent with the boys...(Jonah and Phil-dog)...relaxing and watching movies.

Upon arriving in Cincinnati from Lexington I was greeted by some new friends in the courtyard of the apartment complex.

Walking up from my car I thought someone set up golf stuff, but was giant fungus growing.  Alas, they are gone this morning, crushed, but more are starting to pop out of the grass.

Happy Monday

Friday Favorite...

I have a little over a year left here in Cincinnati, and while living here I've discovered some great places.  Given, there are many places I still have not visited in my 4 years of residency.  Every Friday I'll share some of my favorite places to visit in and around the city....

This week's favorite is the Cincinnati Public Library, specifically, the Hyde Park Branch which I frequent.   It's the perfect distance for a walk with Mr. Philip then we usually head through Hyde Park Square before turning for home.  I'm a pretty heavy consumer of literature.  I've gotten so many books, audiobooks, CDs, downloadable music, and e-books from the library.  It's truly a pleasure every time I go.  

I like to use the entrance by the parking lot around back since you enter into the children's area of the library.  Inevitably, there is a child working at reading a book or having a story read to them. Adorable in every sense of the word.  

Thankful for the small things...

The past day or so I've been thinking about the small everyday things that I'm thankful for.  Maybe it was brought on by the decreased humidity and pleasant temperature, or maybe I'm just in an agreeable mood.

Last night while walking Phil-dog I was admiring the colors this time of year.  The vivid greens and bright pinks and oranges of the flowers.  There's one yard in particular in Hyde Park that is bursting with wild flowers and has zillions of zenias!  I smile every time I pass.  (which is most mornings while I'm running)

I've also been thankful that I have my husband, which means I have someone there for me no matter what I'm going through.  There's a confidence and stability that it provides.  And he's just a great guy who also makes me smile!

Being thankful for the small things has helped brighten up the week since most of my experiments have inevitably not worked the way I expected.  Tis the life of a scientist.

King's Island Trip...

We started the day early and trekked from Lexington to King's Island north of Cincinnati.  We got to the park shortly after they opened and hit up all the big rides then headed over to the water park.  I was pleasantly surprised by the water park, which has been totally redone since I went there as a kid.  The rides were fast and adrenaline filled.

It was a hot, fun day.  I can't believe I've lived in Cincinnati for 4 years and I haven't visited yet.  This was the first time Jonah and I have gotten to ride roller coaster together......and it was fun listening to his scream on the coasters.

Mileage and week summary...

This weekend completes the first full week of the 100 mile challenge for August. Although a bit hot, I was able to get in 24 miles, which means only 76 miles to go for the rest of the month.

Besides running, this past week included celebrating the birthday of a friend with sushi, feeding the dog butter laced with antibiotics for his small infection, and a bit of Lexington fun.

We've been spending a lot of time in Lexington, mostly because the apartment has better A/C, and because we've made some great friends. We are going with those friends to King's Island today to have an amusement park adventure!!  I haven't been to King's Island since I was in undergrad, even though I've lived less than 30 minutes away for the past 4 years.

I'm packing the sunscreen and camera and I'm looking forward to the day.

mmmm gumbo.

This past weekend Jonah and I spent our time in Lexington and discovered the co-op organic/local food shop and the farmers market! While at the farmer's market I came across some amazing looking okra which inspired me to try to make gumbo.

I was able to get the rest of the ingredients at the farmer's market/co-op store/whole foods.

Chicken and Chorizo Gumbo

Veggies Chopped:
1 cup celery
1 cup green onions
1 cup green pepper
1 cup tomatoes
2 cups okra

Meat cubed:
brown chicken and chorizo (1/2 pound chicken and 2 chorizo links) in a skillet with a little olive oil and add 3 tablespoons of flour, salt and pepper.

To slow cooker or large soup pot:
Add all veggies and meats
2 cups low sodium chicken broth
2 cups water
Hot sauce to taste

(I used a slow cooker and let it cook all day.)

To serve: Prepare brown rice and add to a bowl then add gumbo over rice....yum, enjoy!