Category Archives: Boot Camp

Not the Stairs!!

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After a race, the last thing I want to see are stairs. It hurts to go up them but to go down is torture. Ohhh the pain! My quads pain level are at an all time high today. It’s funny how when you are training you can feel power from running up and down the stairs and then post-race you feel defeated.

This is how I choose to battle with the stairs today:

Stairs: One point, Siobhan: Zero.

Ahh well. I tried.

The hard part today was deciding if I should go to boot camp tonight. I’ve come to the conclusion that I’m going to go. I only have to push myself as hard as I want to and if I feel too much pain I will be taking it easy to prevent injuries.

Get ready for my Toronto Half Marathon re-cap tomorrow. My new trend of how to get down the stairs will all make sense and probably catch on by then!

Guiness Birthday Cupcakes!

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I decided to take rest days so that I could heal my legs and get them back pain free. So, I took the time to celebrate my birthday! And- that is why I haven’t posted in a few days. Sorry friends! But I have a fun recipe and a run to fill you in on!

One: Guiness Birthday Cupcakes!
These are an amazing way to start your day on St. Patrick’s Day! (Especially when it’s your birthday!)

INGREDIENTS
3/4 cup unsweetened cocoa, plus more for dusting finished cupcakes

2 cups sugar
2 cups all-purposeflour
1 teaspoon baking soda
Pinch fine salt
1 bottle stout beer (recommended: Guinness)
1 stick butter, melted
1 tablespoon vanilla extract
3 large eggs
3/4 cup sour cream
1 (8-ounce) package cream cheese, softened at room temperature
3/4 to 1 cup heavy cream
1 (1-pound) box confectioners’ sugar

DIRECTIONS

Preheat oven to 350 degrees F.

In a large mixing bowl, whisk together the cocoa, sugar, flour, baking soda, and salt.

In another medium mixing bowl, combine the stout, melted butter, and vanilla. Beat in eggs, 1 at time. Mix in sour cream until thoroughly combined and smooth. Gradually mix the dry ingredients into the wet mixture.

Lightly grease 24 muffin tins. Divide the batter equally between muffin tins, filling each 3/4 full. Bake for about 12 minutes and then rotate the pans. Bake another 12 to 13 minutes until risen, nicely domed, and set in the middle but still soft and tender. Cool before turning out.

TO MAKE THE ICING:
In a medium bowl with a hand mixer, beat the cream cheese on medium speed until light and fluffy. Gradually beat in the heavy cream. On low speed, slowly mix in the confectioners’ sugar until incorporated and smooth. Cover with plastic wrap and refrigerate until ready to use. Icing can be made several hours ahead and kept covered and chilled.

Two: My Latest Run!
After some great rest days I decided to go out for an easy pace run and I just ran without a distance or pace goal. And the best part was- I was pain free! I’m really glad that I stopped running and allowed my body to heal for a few days because now I can kick in to full gear to get race ready. And my running bff’s sent me this amazing package for my birthday:

Thanks Tash and Shanzi! I love them!

So, I’m back and ready to get at my training! I also added a new class to my schedule. Instead of Boot Camp I will be taking a Personal Training Extreme class. I’m not too sure what it all entails. All I know is that I’m going to get my butt kicked with strength and cardio! Bring it on, PTX!

The Cardio Playlist
*On jukebox shuffle
Boys- Britney Spears
Yes (Remastered 2003)- Merry Clayton
Ke Nako- J Pre, Wyclef Jean, Jazmine Sullivan, & B. Howard
Smile Like You Mean It- The Killers
Miami- Will Smith
Someday (I Will Understand)- Britney Spears
Dirty Dancing- New Kids On The Block
Whatever You Like- T.I.
Born This Way- Lady GaGa
When I Look At You- Miley Cyrus

Cool Down/Stretching 
You and Your Heart- Jack Johnson
Lay Me Down- The Dirty Heads feat. Rome
Enchanted- Taylor Swift

Stats of the Run
Distance: 8.77 km
Pace: 4:37 min/km

Schedules, Planning, and Dates!

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I’m starting to accept the fact that some people are just not planners. You would think that everyone loves google calendars, schedules, details, and post its. This is not true. I know it’s crazy, right? I love to plan events, dates, and my training in advance. This doesn’t mean I’m not spontaneous because I love flying by the seat of my pants! And sometimes you really have to do activities out of the blue just so that your life doesn’t feel so day in and day out all the time. And after those days, I usually have so much more inspiration to do a lot of other activities and my energy level gets so high. But that being said, I think there really needs to be at least a little bit of structure in a schedule.

I’m planning out my spring training plan and at the moment it looks like this:

Yes, it’s pretty empty. But you better believe that it is going to be jam packed with amazing workouts by the end of the day. I’m going to keep boot camp in my schedule and go once a week for a good cross-training session. I’m going to keep my hills and switch them up with interval training, and of course my long run days and LOTS and LOTS of stretching.

I’m pretty excited to build my spring training program because I’m just that kind of girl. It’s just so fun to cross off (or highlight– I love highlighters. And I love buying stationary. I’m a big dork like that) and see where you are and how far you’ve come from day one. And seeing where you are going gives you that extra motivation to accomplish your goals.

And of course I always make time for pancakes! Especially on pancake Tuesdays! Seriously, who doesn’t love breakfast for dinner?!


M&M Pancakes– deeelish!



 And then of course we have the regular kind for the non-sugary lovers:

And the amazing post workout accessory– chocolate milk!

Sometimes getting your protein from sugary milk is better than peanut butter. Or you can be like me and have a spoonful of PB before your run and a cup of chocolate milk afterwards. Perfect!
Only a few more voting days at BEST HEALTH MAGAZINE’S BLOG AWARDS until the winner will be announced! Get your daily vote in HERE!

A weekend of forced rest days.

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The last few days has been filled with leg pain. It hasn’t been severe but it’s enough to take a break from running. Hence, the lack of new postings.

On Friday night I went for a run on the t-mill and I had pain all up both of my shins, my ankles, and my knees. I had to come home and rest them with heat and ice. It was not fun. I don’t have a lot of pain when they are resting but every now and then they get a little sore.

So, I was really on a mission for a new pair of shoes during my forced rest days. I really wanted to get the New Balance 860’s because I loved my 760’s so much and everyone loves an upgrade! So, off to the New Balance store I went. When I got there to see the 860’s in green, pink, and blue I was so excited to have options! But it turned out none of them were a size 5! Wah! And none of the New Balance stores in TO had a size 5 and I would have to get them specially ordered! Waaaaaaah! Just my luck. I ended up having 2 options for new shoes. This was one of them:

You can tell by my attractive face that I was not impressed. I can’t even remember the style number of them. They were SO heavy and five year old boy coloured. Needless to say, they got put right back into their box. I want a sassy fun, and lightweight size 5! Is that so much to ask for?! When the next box came they ended up being a size 5 1/2. I put them on, took a test jog around the store and they won my heart.  

Which style did I choose?! You will have to read about it tomorrow when I test them out at boot camp tonight! Muahahahah! Hopefully they heal my knee pain!

For now you read about the playlist I used on my 8K the other night that hurt my legs quite a bit. Whoops!

The Bitter Sweet Playlist
Till the World Ends- Britney Spears
Lose Control/Let Me Down- Keri Hilson
Who’s That Chick? – David Guetta feat. Rihanna
Higher- Taio Cruz feat. Travie McCoy
What The Hell- Avril Lavigne
On The Floor- Jennifer Lopez feat. Pitbull
More (RedOne Jimmy Joker Remix)- Usher
Born This Way- Lady GaGa
Hello- Martin Sloveig & Dragonette

Cool Down/Stretching
Bitter Sweet Symphony- The Verve

Stats of the Run
Distance: 8.10 km
Pace: 4:19 min/km

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