Sunday, January 5, 2020

Wolf Branch Run Club




About a year and a half ago, a few friends and I were having a discussion about how our favorite brewery did not have a run club associated with it. I mean, every good brewery has to have a run club.... runners love beer. After a few months of planning, and discussions with the awesome folks at the brewery, we finally got our first run scheduled for February 20, 2019.






 

 

Not knowing how well it would do since we're in a smaller community than some of the brewery run clubs I have seen, we decided to keep it just once a month for a bit, but I'm happy to say that since October we have extended our meets to twice a month, the first and third Wednesday of every month. We now even have stickers and shirts that our members can purchase to show off that they belong to our awesome club.











We typically have around 15 - 30 runners at each
run and every time we have at least one new

person join, and to this date we have 95 members join since we started last February. Most of our members are runners, but we do have a few walkers.... some of those walkers have even been inspired by other members to start running.


There are 4 different route options that we suggest, a 1-mile, 2-mile, 5k and 4 1/2 mile. We all meet around 6, take our group picture at 6:30 and off we go. When we're done, we all meet back at the brewery. The brewery graciously offers $1 off every runner/walker's first drink, but most stay and have at least a couple drinks just so they can enjoy the camaraderie of all the other members. We have all made so many new friends and have had the opportunity to catch up with old ones.
 
 

 As our 1 year anniversary approaches, we are hoping to plan something wonderful for our faithful members that have stuck with us and are helping us grow into a successful run club. We are looking to maybe do some giveaways, or a silent auction, some brand demonstrations, and a shoe collection for one of our local middle school cross country teams.

Tuesday, December 31, 2019

2019 Recap and 2020 goals

It's the last day of 2019, so it's time to reflect on what I have done over the past year and what my new goals will be for 2020. 

So here were my 2019 goals - 

  • Complete a 30k
  • Crush Jack's 30k (my race I dnf'd at last year)
  • Become an ultramarathoner (over marathon distance)
  • Continue to strength train 3x a week and run 4-5 times per week
  • Eat healthy 70% of the time
  • Run 750 miles
So let's recap.... I completed 2 30k's last year, the Skunk Ape 30k and the 30K Lake Apopka Trail Run. Because of this, I signed up for Jack's 50k instead of the 30k.... and Jack's defeated me again. I dropped down to the now Jack's 24k and finished that. As for becoming an ultramarathoner.... SUCCESS!! I completed 28 miles during River to Sea's 12 hr race. I was pretty consistent with my strength training and running, eating healthy... eh, probably close to 70% of the time. And I ran over 950 miles this year. So I say I pretty much crushed my 2019 goals. 


So what's on the radar for me in 2020? I've taken a step back from racing to become a stronger, faster runner. I will still run River to Sea 6/12 hr Race, Jack's 50K and the Mt Dora Dora Double. 

  • Crush Jack's 50K
  • Continue to strength train 3x a week, run 4-5 times a week and spin once a week
  • Eat healthy 70-80% of the time
  • Run 1000 miles
  • Continue to make Wolf Branch Run Club a successful run club
  • Blog consistently
  • Have a stronger relationship with God
How did 2019 treat you? Any new goals for 2020?

Thursday, October 24, 2019

Tasteful Thursday - Pumpkin Turkey Chili

Turkey Pumpkin Chili is the perfect Fall dish made with ground turkey, tomatoes, canned pumpkin, white beans and spinach.
YIELD: 6 servings
4.45 from 45 votes

Pumpkin Turkey Chili

PREP TIME:10 mins
COOK TIME:25 mins
TOTAL TIME:45 mins
COURSE: Dinner, Lunch
CUISINE: American
Turkey Pumpkin Chili is the perfect Fall dish made with ground turkey, tomatoes, canned pumpkin, white beans and spinach.

Ingredients

  • 1 large yellow onion (diced (about 2 cups))
  • 1 medium bell pepper (red, yellow, or orange, diced)
  • 6 garlic cloves (minced (or 3/4 teaspoon garlic powder))
  • 1⅓ pounds ground turkey or chicken (90 to 93 percent lean)
  • One 15-ounce can white beans (drained and rinsed)
  • One 28-ounce can diced tomatoes with liquid
  • ¼ cup tomato paste (no salt added)
  • One 14-ounce can pumpkin puree
  • 1 cup reduced-sodium chicken or vegetable broth
  • 2 tablespoons chili powder
  • 1 tablespoon cocoa powder
  •  teaspoons ground cinnamon (or 1 tablespoon pumpkin pie spice)
  •  teaspoons ground cumin
  • 1 teaspoon kosher salt
  • ½ teaspoon ground black pepper
  • ½ teaspoon cayenne pepper (optional)
  • 4 cups baby spinach leaves
  • Avocado (optional)
  •  Sour cream or Nonfat plain Greek yogurt (optional)
  •  Cilantro (optional)

Instructions

  • Liberally coat a large pot or Dutch oven with oil spray and warm over medium-high heat.
  • Add the onion and bell pepper and sauté, stirring occasionally, for about 7 minutes, or until the onion softens.
  • Add the garlic, stir everything together, and cook until fragrant, about 30 seconds.
  • Add the ground turkey or chicken. Use a spatula or large spoon to break up the meat as it cooks. Continue to cook about 6 to 7 minutes, until fully cooked.
  • Add the beans, diced tomatoes, tomato paste, pumpkin puree, broth, chili powder, cocoa powder, cinnamon (or pumpkin pie spice), cumin, black pepper, and optional cayenne pepper, and stir.
  • Reduce heat and simmer for 20 to 30 minutes, stirring occasionally.
  • Right before serving, add the spinach and mix throughout.
  • Enjoy the chili with desired toppings, such as avocado, nonfat plain Greek yogurt, cilantro, and salsa.

Instant Pot Method:

  • Press saute on the instant pot, then follow the steps 1 to 5, cook 15 min high pressure, natural release. Add the spinach just before serving.
Serving: 1-1/2 cupsCalories: 300kcalCarbohydrates: 31gProtein: 27gFat: 8gCholesterol: 55mgSodium: 570mgFiber: 8gSugar: 10g
Freestyle Points: 4

Tuesday, October 22, 2019

Recap Monday - 102119



I'm a day late again, but happy Monday/Tuesday! It was a rainy weekend, but I still got my runs in. I'm still struggling with getting up early in the morning, but have been doing my runs mostly later in the morning or in the afternoon, a lot of times hitting the treadmill. Last Wednesday was our local brewery run club run, so it was a breeze to get my scheduled run done that day :) I started tapering a bit last week so did not do strength training. Next Sunday is my 50K trail race.

Monday - rest day/yoga
Tuesday - 1 hr run/yoga
Wednesday - Wolf Branch Run Club run/yoga
Thursday - yoga
Friday - yoga
Saturday - 1 1/2 hr run/yoga
Sunday - 3 1/2 hr run/yoga

Prepping and tapering for my 50K this Sunday. What does your week encompass?

Thursday, October 17, 2019

Tasteful Thursday - Meal Prep Burrito Bowl


Meal Prep Burrito Bowls

These meal prep chicken burrito bowls are filled with grilled marinated chicken, cilantro lime rice, black beans and fresh salsa. It's an easy and healthy meal prep recipe idea that's quick to assemble and tastes delicious!
CourseLunchCuisineMexican
Keywordburrito bowls, meal prep recipes
Prep Time30 minutes
Cook Time20 minutes
Total Time50 minutes
Servings4
Calories418kcal
AuthorSara Welch

Ingredients

For the chicken:

  • 1 1/4 pounds boneless skinless chicken breasts
  • 1/4 cup olive oil
  • 1/3 cup lime juice
  • 1 teaspoon honey
  • 1 teaspoon kosher salt
  • 1/4 teaspoon ground cumin
  • 2 cloves garlic minced
  • 1/4 cup water
  • 1 1/2 teaspoons smoked paprika
  • 1 teaspoon onion powder
  • 2 teaspoons chili powder

For the cilantro lime rice:

  • 3 cups cooked rice brown or white, or you can use quinoa
  • 1/3 cup chopped cilantro leaves
  • the juice of 1 lime
  • salt and pepper to taste

Remaining burrito bowl ingredients:

  • 1 15 ounce can black beans drained and rinsed
  • 1 cup corn kernels thawed from frozen or canned
  • 1 cup fresh salsa

Instructions

  • To prepare the marinade, pour the lime juice, olive oil and water into a large resealable bag. Add the garlic, honey, salt, cumin, smoked paprika, onion powder and chili powder.
  • Seal bag and shake to combine. Add the chicken to the bag of marinade, seal and place in fridge - marinate at least 30 minutes or up to 8 hours.
  • Preheat a grill, grill pan or skillet over medium high heat. Add the chicken and cook for 5-6 minutes on each side or until cooked through.
  • Chop the cooked chicken into bite sized pieces.
  • Place the rice or quinoa in a large bowl; add the cilantro, lime juice and salt and pepper to taste; toss to coat the rice evenly.
  • Divide the rice between 4 meal prep containers. Arrange the chicken, beans, corn and salsa on top. Cover and store in the refrigerator until ready to heat and serve.

Nutrition

Calories: 418kcal | Carbohydrates: 65g | Protein: 42g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 90mg | Sodium: 427mg | Potassium: 968mg | Fiber: 9g | Sugar: 3g | Vitamin A: 520IU | Vitamin C: 9.2mg | Calcium: 48mg | Iron: 3.1mg