Name:  Andrea Merber
blog: http://www.thefitscoop.com/

Age: 31

Location: Alexandria, VA

Years Running: 9

Favorite race distance: My favorite distance to race is the 5K, but my favorite distance to train for is the marathon. 

PRs: 5K: 19:49 10 mile: 1:14:31 1/2 marathon: 1:32:57 Marathon: 3:34:04

How did you get into running? I got started running toward the end of college.  I was studying abroad in Athens, Greece and after indulging a little too much in the local cuisine, I decided to join a gym instead of buying bigger clothes.  I started out by walking and lifting weights.  Slowly over the next year I began adding jogging segments into my walking and eventually built up to running.  I quickly realized how much I loved running, and it became a real passion.

How many marathons have you run? 5 (Chicago, Marine Corps, DC Rock ‘n’ Roll, Boston, and Richmond).

Do you cross train or lift weights: Yes to both!  Unlike most runners, I actually like to cross-train and lift weights.  My favorite modes of cross training are cycling and swimming (I spent a couple of years doing triathlons).  I lift weights both to stay strong and to help prevent injury.

How do you find/make time to train: I prefer to get my workouts done first thing in the morning so that I make sure they get done.  This sometimes means getting up at 5:30 AM, even in the dead of winter.  It can be rough to get up that early, but I’m always glad I did once I get moving.

Favorite place to run: In the DC area, I love running the hills on and around Military Road.  My favorite place in the world to run is Whistler, Canada.  Running on the trails there in the fall is really quite beautiful and peaceful.

Favorite/most memorable race: My most memorable race was the ½ marathon I ran that was part of the National Marathon here in D.C. (before it became the Rock ‘n Roll USA race).  It was a cold, crisp day (excellent running conditions for this hot-weather hater!).  It was my perfect race to date – I ran negative splits, I felt strong the entire race, and I ran a bigger than expected PR.  I’ve yet to duplicate this magical race experience, but I keep trying!

Favorite pre-race meal: Either a small bowl of oatmeal or some cinnamon raisin toast.  I run best (i.e. don’t need to make bathroom stops) if I run on a mostly empty stomach so I try not to eat too much before a race.  Instead I make sure to have an early dinner the night before and a good-sized snack before bed.

Favorite post-race food: Whatever I’m craving!  Most often it’s pizza or a cheeseburger.

Favorite quote: Everyday is a good day when you run.

Favorite running shoe: I’ve been wearing Mizuno Wave Rider’s for a while, but I’m leaning towards trying a more minimalist shoe with a lower heel to toe drop.

Best running advice: Consistency and patience are key!  It is better to make gradual gains in speed and mileage than to do too much too soon and end up sidelined with an injury.  (Been there, done that – and it sucks!)

Running accomplishment I’m most proud of: Not quitting during my worst race.  I had a horrible Boston race in 2009.  I developed stabbing knee pain somewhere around mile 15 and couldn’t run without significantly altering my gait (definitely a sign to stop running!).  I was pretty devastated.  After running a ½ marathon PR just 4 weeks earlier, I was expecting a great race.  I wanted to cry and quit, but the thought of not crossing the finish line at Boston was even more upsetting.  It didn’t hurt my knee to walk so I ended up walking the rest of the race, finishing over an hour past my expected time.  I did shed a few tears as literally thousands of runners ran past me. I realized though that even though my time would be slower, I would still finish and that I was lucky to be a part of such a special race.  Now I just need re-qualify so that I can go back to Boston and have a redemption race!

What races are you currently training for?  I’m currently 32 weeks pregnant so the only thing I’m training for is labor and delivery!  I stopped running early on in pregnancy, so my return to running will be pretty gradual because I’ve had such a long layoff.  I’m hoping I can do some shorter distance races in the spring and then do another marathon in the fall of 2014.  Many women experience running gains after pregnancy so I’m excited to see what I can do next year!

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I don’t have much of an appetite these days (blame it on being 37 weeks pregnant) – but when I do, all I want to eat is fruits and veggies.  Between all of the pineapple and kale I go through each week,  I’m keeping Whole Foods in business.  Kale is great for so many reasons, and can wear a lot of hats (morning smoothie, chips, sauteed).  In this version of kale, I combine veggies, quinoa, and a little soy sauce to create a kale stir fry.  It’s easy to make and tastes more decadent than the amount of calories in the dish (it was even better the next day!).  Have fun with this dish – add whatever veggies you like to create a colorful and delicious stir fry.

Ingredients
1 cup Quinoa
1-2 bunches of Kale (it shrinks down when cooked)
baby bella mushrooms
1/2 red onion
broccoli
2 cloves fresh garlic
1/2 tbsp olive oil
3-4 tbsp low sodium soy sauce
salt & pepper
red pepper flakes

Directions
In a saucepan, cook quinoa according to package.  In a large pan, saute garlic in olive oil and add kale, red onion, mushrooms, and broccoli, about 10 minutes.  Add soy sauce, salt and pepper, and dash of red pepper flakes.  Saute 1-2 minutes.  Once quinoa is cooked, add veggie mixture to quinoa and combine.

Enjoy!

For more kale & margaritas, follow me:
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Author’s Note:  I’m so excited to have Liz Greenlaw guest posting for the day.  Liz is a friend of mine, through church and Capital Area Runners, and is a researcher in the area of nutrition.  Through her interest in wellness and healthy living, she earned her certification as a Holistic Health Counselor and became a member of the American Association of Drugless Practitioners.  Liz is partnering with Potomac River Running stores to offer a 6-week Nutrition Series.  Join her for one or all of the events!

I’ll admit it. I used to be one of those people who just ran because I liked to eat a lot.

It’s not something I’m proud of, but it’s the truth. Cookies, brownies, cake, spoonfuls of peanut butter straight out of the jar…whatever I could quickly get my hands on once I walked in the door after a hard workout was my motivation and reward. I’d think to myself, “Wow! Now that was a hard run. I deserve all these treats!” While this strategy worked for a little while and carried me through my early 20s, it didn’t take long before the damaging effects of a poor diet caught up with me.

Slowly but surely, I watched as my body began to reject some of my beloved comfort foods, leaving me tired, achy, unhappy, and often unmotivated to run. Even worse, I found myself anxious and frustrated in front of every plate of food, wondering if it whatever passed through my lips was going to help or hinder my performance. What does a runner do when he or she finds that everything in the supermarket seems to cause headaches, stomach pain and muscle cramps all of a sudden?

This personal experience leads me to the next question, “…So how did I get here?” How did my former, self-proclaimed “free-for-all-food-eater” evolve into the “now” Nutrition and Healthy Lifestyle Coach? My memory draws me back to the summer of 2010: An injury blind-sided me, forcing me to pause and take a look at how I was treating my body. Probably like many of you other runners out there, I was stubborn and wanted to take the matters of my injury into my own hands. As I studied to figure out the answers for myself, I discovered a whole world I never knew existed, and since then, I’ve never looked back…

I learned how to heal myself with food, finding that I had the power to make good choices that would keep me healthy, happy, energetic and strong in my training. Was I filling my body up with whole, natural foods that truly satisfied and nurtured me? I should have been, but sadly, for years I had been just pumping processed junk into it. Since then, I’ve recovered from many mistakes while trying a variety of dietary approaches and have found the truths amidst the lies out there – truths I feel compelled to share with you – my fellow runners and athletes.

My goal is to help you let go of some old myths you’ve been holding on to and find that performing our best is not just about the amount of miles we put in, or how fast we run our track workouts – it’s in large part the foods we choose to fuel our bodies with that really keep us at the front of the pack!

So, I hope you’ll join me for one (or all!) of my talks as I kick off a nutrition seminar series with the Potomac River Running stores in Virginia, DC and Maryland. I’ll share success (and “not-so-successful”) stories and discuss topics such as foods for healing and recovery, nutrition labels, fad diets, food sensitivities, and so much more. I’m sure you’ll learn something new, and I hope you’ll come prepared to share your questions, stories and struggles, too.

Sign-up for one (or ALL) Nutrition Series seminars: http://potomacriverrunning.com/calendar

PR Fairfax – Thursday 9/12 @ 7:30 PM

• Eating for healing and injury recovery: Traditional foods that have been used worldwide for healing the body and speeding up recovery.

PR Cleveland Park – Tuesday 9/17 @ 7:30 PM

• Sugar Blues: What causes sugar cravings and how to beat them.  Discussion about the negative effects of too much sugar in the diet and natural sources of sweetness/carbs for athletes.

PR Burke – Wednesday 9/18 @ 6:15 PM

• Fad diets: Dispelling the myths and lies – a look at what’s out there and why they’re not worth trying.

PR Rockville – Tuesday 9/24 @ 7:00 PM

• Fighting inflammation with alkaline foods: Discuss the difference between foods that have an alkaline vs. acidic effect on the body and our cells (and what that does to our muscles, during recovery, etc.)

PR Reston – Thursday 9/26 @ 7:30 PM

• Super foods to power you through training and peak race season: Top foods to always keep in your pantry for peak performance.

PR Arlington – Wednesday 10/2 @ 7:30 PM

• Labels to Live by: Learn how to navigate a grocery store successfully, decipher ingredient lists and spot marketing tricks that are fooling people into thinking they are eating healthy – along with this I’d talk about which foods are best to get organic, and which can just be bought conventionally.

A little bit about Liz Greenlaw, CHHC, AADP:
Liz Greenlaw is an avid runner and researcher in the area of nutrition. She enjoys training for distances from the 5k to the marathon, while running her own nutrition consultation business in addition to her full-time job. She is motivated to live life to the fullest and thrive in every moment.

Liz’s personal interest in wellness started back in 2005, and her enthusiasm for healthy eating and active living eventually led her to the Institute for Integrative Nutrition, where she earned her certification as a Holistic Health Counselor and became a member of the American Association of Drugless Practitioners.

Coupling her knowledge of nutrition with her love of running, she enjoys helping others improve their athletic performance, increase their overall wellness, and find a healthful balance in all areas of life. Liz believes that health is a choice you can make, and she gets immense joy from teaching people strategies so that they can make the best nutritional and lifestyle choices for themselves.

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I’ll be a mom in +-30 days!  This statement is both extremely exciting and extremely terrifying.  Mostly exciting, but I’m sure all first-time moms can relate to the “I have no idea what I’m doing” feeling.  Plus, I don’t really have a place to live once Baby arrives, so that’s adding to the terrifying part.

I’m not sure what pregnancy is supposed to feel like, but this pregnancy has been so easy.  In fact, I love being pregnant (so much so that I tried to convince BJ to have 4 kids)!  I feel great, and I’m thankful that I’m still able to be me.  Yes, running is hard (and slow) but I’m still doing it, and I’d rather hard and slow than not running at all.

I’m barely able to: 

• tie my shoes
• run
• sleep (oh, I miss sleep)
• eat (it’s not that appealing to me)

But, I’m still rockin’:

• yoga
• swimming
• long walks
• my wedding rings
• and…all of my shoes (no swollen fingers or feet)
• lots of fresh fruit (pineapple, watermelon, grapefruit)
• A baby {bump} & 24.5 extra lbs (but they are the best 24.5 lbs I’ve ever gained)

Baby is getting big and ready for his/her debut (I’m dying to know what Baby Jones is).  30 days will be here before I know it….

Pregnant BFF’s

What’s your best mom advice?

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Last week BJ requested lentils for dinner.  I like lentils, but this seemed like an odd request from my husband.  We’re not really a “lentil family”.  But, I like a recipe challenge and I racked my brain for dinner ideas that featured lentils; my creation was unexpected but delicious, and I can’t wait to make it again!  Tuscan white bean & lentil salad is healthy, super easy, and packed with nutrients.

Ingredients
Arugula
Heirloom (grape) tomatoes
1 can cannellini beans
1 cup green lentils (cooked)
salt & pepper

Dressing
2 tbsp Basil Pesto (I made homemade basil pesto – I like leftovers – but it works just as well with store-bought pesto)
1 tbsp Extra Virgin Olive Oil
juice from 2 lemons
salt & pepper

Directions
In a large pot, bring 4 cups of water to a boil.  Add one cup of green lentils and cook for 20-22 minutes.  In a large bowl, combine arugula, heirloom tomatoes, and white beans (drained & rinsed).  Once lentils are cooked, drain and rinse; let lentils cool, about 10-15 minutes.  Add lentils to the salad, and top with basil pesto dressing.

Enjoy!

For more recipes & margaritas, follow me:
Facebook: https://www.facebook.com/willrunformargaritas
Twitter: @run4margaritas
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I’ve “known” Beka for a couple of years – the perks of having a blog and reading other blogs.  Beka spent the last year living and teaching in South Korea, before moving to Oklahoma to get married.  Beka was the most beautiful bride, and it’s fun to read about her adventures as a newlywed (she just went skydiving!).  I’m excited to feature Beka as an Athlete Bio and hope you enjoy getting to know her as much as I have.  Follow her adventures on her blog:  http://sunshine2thesquareinch.blogspot.com/

Name: Beka Johnson

Age: 28    

Location: Woodward, Oklahoma but I’m a Kansas girl at heart

Years Running: 8

Favorite race distance: It’s a tie between the 10k and the half marathon

PRs: 5K – 27:24

10k – 56:26

½ marathon – 2:06

Marathon – 5:03

How did you get into running? My sister. She started running and lost 40 pounds. I wanted to shed some pounds I gained during college so I began running with her.  I wasn’t hooked until I ran my first race which was Race for the Cure 5K.

How many marathons have you run? 1 – Seattle Rock’n’Roll

Do you cross train or lift weights: I do Crossfit, which is an intense combination of both. I’ve never combined Crosffit and half marathon training until now. I’m hoping it takes some time off my mile.

How do you find/make time to train: I plan out my training and write it all in a calendar. I also tell my running buddies about my training plans so they can help me stay accountable.

Favorite place to run: Pensacola Beach, Florida as well as running through historic houses in my hometown of Wichita, KS

Favorite/most memorable race: Wichita River Festival 10K. It’s by far my favorite race because my brother, who finished way faster than me, ran back, found me and encouraged me to push to the end. He has done that at a couple of my 10k races and it makes all the difference

Favorite pre-race meal: Something with meat – I run better with protein than lots of carbs

Favorite post-race food: Any type of food, water and usually some coffee

Favorite quote: My brother always tells me “put one foot in front of the other”

Favorite running shoe: Brooks – Ravenna

Best running advice: Train with people who are faster than you so you can be challenged, train with people who run the same pace as you so you can enjoy the company, train with someone slower than you so you can encourage them.

Running accomplishment I’m most proud of: Kansas City’s Rock the Parkway half marathon. It was my first half marathon. There were brutal hills, rain and hail. It took everything in me to run hard and finish that race but I’m so glad I did.

What races are you currently training for? Wichita Prairie Fire ½ Marathon in October. It’s a great race in my hometown and I’m hoping to PR it by finishing in under 2 hours. It will also be my husband’s first half marathon as well as our first race as a married couple.

Have an Athlete you wanted featured?  Send an email to: willrunformargaritas@gmail.com

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I love pictures – everything about them.  I love being able to capture moments and memories, and I love being able to look back over the years and remember each event, each emotion, each person.

Being pregnant is no exception.  I love tracking my weekly progress and seeing the changes week-to-week.  It’s amazing how much can change in just 7 days.  BJ’s photog skills do the trick for my weekly tracking – but I knew I wanted a (professional) Maternity Shoot since before I was pregnant.  I did a lot of research, asked friends, and scoured social media outlets for the person that I felt best captured my style and personality.  I decided to go with Betsey Darley Photography and couldn’t be more thrilled with how the (hundreds) of pictures turned out!

If you’re looking for a maternity/newborn/family photographer in the Northern Virginia area, contact Betsey Darley.  She has a beautiful personality, is so much fun to work with, and has mad photography skills!  And, because she loves capturing moments and memories before they grow up too fast, her prices are reasonable and affordable!  Check out her work {here}

Here’s a sneak peek from our maternity shoot:

Photo Credit: Betsey Darley Photography

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For those that don’t know, I’m pregnant.  And that means racing has taken a hiatus in 2013.  I’ll admit – I miss racing – but this little babe is going to be so worth it.

I did, however, want to run jog at least one race while I was pregnant – especially so my (future) babe can tell everyone “I ran a 5k before I was even born”.  Pretty cool, right?!

I love the Crystal City Twilighter; it’s a night race and there’s a certain summer excitement in the air.  When I realized that the race was the same weekend as my baby shower – and mom & sister would be in town – I jumped at the opportunity to sign-up the entire crew.  BJ and I have run this race in the past, and the weather has been brutally hot.  We lucked out this year – cool temperatures and a torrential downpour for the first mile.

My goal was to have fun.  I’m thankful that at 30 weeks pregnant I can still run but running is humbling – and slow.   I wanted to go out there, have fun, and finish with a smile on my face.  Fortunately for me, my family was supportive and ran with me the entire race.  There was no pressure – a feeling I don’t feel very often when racing.  We talked, we laughed, we cheered on other runners, and we had fun.  I felt great, and my mom encouraged me to “pick it up” with ¾ mile to go.  We pushed the pace and I had a surprisingly strong kick at the end.  We all crossed the finish line together in 31:50.

Best of all, Baby Jones already has a 5k under his or her belt.  You better believe this race number will be hanging in the nursery!

Stats
Time: 31:50
Place: 1243/1950

Overall, I think the Crystal City Twilighter is a great race.  It’s really well organized, there are plenty of volunteers and parking, and the post-race party is a blast (think, free beer).  If you want to run a low-key, fun, and easy race the CC Twilighter or 5k Friday’s (in April) are the way to go!

Note: I’m wearing For Two Fitness “Running for Two” racerback.  If you’re pregnant and looking for a comfortable, moisture-wicking, and conversation stater, For two Fitness is for you.  Use code “MARGARITAS” at check out and receive 20% off your entire purchase.

For more race reports and margaritas, follow me:
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Twitter: @run4margaritas
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Pintrest: http://pinterest.com/run4margaritas/

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Author’s Note: I was so excited when Becca approached me about a guest post on Practical Maternity clothes!  At 29 weeks pregnant, my pre-pregnancy workout clothes look like a joke on me.  Becca is pregnant too, so this mama-to-be knows what she’s talk about it!

At this point in time it is no mystery that working out during pregnancy is full of benefits for us and our future babies. Finding well-fitting and properly functioning workout clothes for your growing baby bump can be a painful and frustrating task. Since your body is constantly changing, you will most likely need several different sets of workout clothes to last you the duration of your pregnancy. If you are anything like me, you want clothing that will make you look and feel good while at the same time, you probably don’t love the idea of spending tons of money on a temporary wardrobe.

When I started outgrowing my pre-pregnancy workout wear, I began looking for a temporary workout wardrobe with the goal of finding pieces that would last through my entire pregnancy. Now that I am getting closer and closer to my due date, I am finding that no matter which way you slice it, you will most likely need a few variations of various items. Sports bras are a great example. Your chest size will change several times while you’re pregnant. Unlike pregnancy t’s and tanks, sports bras are not meant to be stretchy. I have always been a little larger on top and of course am now even bigger. Finding supportive sports bras has always been a difficult task. When I started looking for new, pregnancy cleavage friendly sports bras, I was actually pleasantly surprised at the wide selection I found at T.J. Max. I found a variety of high quality and supportive sports bras at prices that didn’t make me feel bad about having to upgrade sizes quickly.

There are several workout wear items that can last though the duration of your pregnancy. So far, my pregnancy workout tops and bottoms have lasted me for the majority of my pregnancy and I am confident that I will not need to upgrade them. In terms of workout bottoms, purchase comfy and stretchy bottoms that do not go up above your belly. As your belly grows, these shorts and pants will not get in the way. For workout tops, look for extra-long tank tops and t-shirts that are made out of stretchy and breathable fabrics. Keep in mind that as the size and shape of your belly changes, most tops will become way too short on you. I really love the basic cotton tanks I got at Motherhood for my workout tops. I thought I could probably pull one off as a mini in the beginning, now I am on track to run out of room in these tanks just in time to deliver.

For those of you who enjoy an occasional swim in your workout rotation, finding a gym appropriate maternity bathing suit can be a real nightmare.  In fact, I documented my attempts at finding the perfect bathing suit in depth here. There doesn’t seem to be a shortage of maternity swimsuits out on the market however, I was surprised at how few truly practical ones I could find. I was looking for a bathing suit I can do laps in not just a cute one for lounging by the side of the pool. Again, you cleavage size will change. For the purposes of aquatic exercise, you want something that will hold “the girls” in while growing with you. I prefer a basic one piece for laps, however in this case, I chose a two piece tankini. The top is a racerback that provides decent support. The bottom is a basic bikini bottom that sits underneath my belly.

Last but not least, make sure your favorite workout shoes are meeting your changing needs. Keep in mind that your center of gravity is drastically changing as your baby bump is growing. There is also a high likelihood that your feet will begin swelling towards the end of your pregnancy. You want to make sure that your workout shoes are designed with optimal comfort and safety in mind.

What’s your favorite brand or style?

My favorite brand is For Two Fitness.  Use the code “MARGARITAS” at checkout for 20% off site-wide!

About:
Becca Daniels is a self-proclaimed fashionista from St.Paul Minnesota who believes that “just because you are pregnant and on a budget, it doesn’t mean you should look and feel frumpy”.  She is the momma-to-be behind http://inexpensivematernityclothes.org, a blog focused on helping women find stylish and inexpensive maternity clothes online. Keep in touch with Becca on Facebook and Pinterest.

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