A workout miracle.

It is a miracle.  I lifted some weights yesterday.  I actually really liked it…. add that to the miracle of me doing a workout other than running. 

I thought that instead of just having sore calves and a sore IT Band from my race that I should make my entire body sore by doing a pump class.  The lady that passed me during the 1/2 marathon (she finished in 1:19) on Saturday looked SUPER strong and ripped, she has inspired me to start doing more weights

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I also did the elliptical for a few minutes with Megan after pump class.  We used to spend a lot of time together side by side on the elliptical back in the day when I lived in Provo.  

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Brooke and I hit up Salt Lake City to meet with a really good friend of mine for lunch.  

The Jason’s Deli salad bar.   I just scheduled someone to come over to give me an estimate to see how much it would cost me to install this salad bar in my parent’s basement for me. 

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I have a friend that makes the most incredible desserts and treats ever.  Every time she posts one of her creations on Instagram I drool.  Literally.  Yesterday I was lucky enough to go over to her house and help her make these pumpkin scones (me helping= chasing Brooke around the house and sampling scones while she made these perfect fall treats).  

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From my cute friend:

FOR Pumpkin Scones:
2 cups (260 grams) all-purpose flour
1/3 cup (70 grams) brown sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
3/4 teaspoon ground ginger
3/4 teaspoon ground cloves
1/2 teaspoon ground nutmeg
1/2 cup (113 grams) cold unsalted butter (1 stick of butter)
1/2 cup (113 grams) pumpkin puree
1 tablespoon unsulphured molasses (we use Blackstrap Unsulphured Molasses)
3 tablespoons half and half
1 egg
2 teaspoons vanilla

FOR Simple Sugar Glaze
1 cup (125 grams) powdered sugar, sifted
1 to 2 tablespoons half and half

FOR Spiced Glaze
1 cup (125 grams) powdered sugar, sifted
1 tablespoon pumpkin puree
1/8 teaspoon cloves
1/8 nutmeg
1/8 ginger
1/4 cinnamon
1 to 2 tablespoons half and half

Heat oven to 400 degrees F (200 degrees C) then line a large baking sheet or two small baking sheets with parchment paper (you can also spray with non-stick cooking spray if you do not have parchment paper).
In a large bowl, whisk the flour, brown sugar, baking powder, baking soda, salt and all the spices together (cinnamon, ginger, clove and nutmeg).
Then, cut the cold butter into small cubes (it is very important that the butter is cold for this). Add butter to flour mixture then use two knives or a pastry cutter to “cut” the butter into the flour mixture – this should take about 5 minutes by hand. By the end, the mixture should look like coarse cornmeal or crumbs.

(You could also use a food processor for this – if using, add flour mixture to bowl of a food processor then add the cold butter cubes. Pulse three to four times until the mixture looks like coarse cornmeal or crumbs).
Now, in another medium bowl, whisk together the pumpkin puree, molasses, half and half, vanilla extract and egg until blended.
Stir pumpkin mixture into flour and butter mixture with a spoon just until a soft dough forms.
Transfer the dough to a floured surface then knead it three to four times until it comes together.
Then, pat or use a rolling pin to roll the dough into a 10 inch by 7 inch rectangle. Use a knife or pizza cutter (pizza cutter works best) to cut the rectangle in half lengthwise then cut into 4 even pieces crosswise, making eight rectangles. Now, cut each rectangle into two triangles.
Transfer scones to the prepared baking sheet(s) then bake 10 to 15 minutes or until golden brown and a toothpick inserted into the middle comes out clean. Transfer to a wire rack to cool completely.
Once scones have cooled, make the glazes. To make the simple sugar glaze, add sifted powdered sugar to a medium bowl then add one tablespoon of half and half. Stir then judge the consistency. If when you pick a spoon up and out of the glaze it slowly drizzles back into the glaze, it is fine. If it is too thick, add a little more half and half (a little goes a long way, here). If it is too thin, add a little more powdered sugar. Dip each cooled scone directly into the glaze then place glazed side up back onto the cooling rack.
Next, make the pumpkin spiced glaze. Combine sifted powdered sugar, pumpkin puree, spices (cinnamon, cloves and nutmeg), and then add one tablespoon of half and half. Stir and check consistency. Adjust the same way as you would the simple glaze. Use a spoon to drizzle a zig zag pattern across each scone.
Wait about 15 minutes until the glaze has set then enjoy!

(I used the basic sugar glaze with a sprinkle of nutmeg mixed in.  And I dipped them for more sugary goodness!  They are also excellent with no glaze!)

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After I got home Paige dropped over to show me her son’s Nacho Libre costume… I can’t get over how cute this is.   This little man and Brooke are only 12 days apart…  it is perfect.

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Appetizer:  48 scones.  

Dinner with the parentals:

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And I shared this on Twitter.  I am still trying to figure out how in the world Brooke nailed me in the head with a goldfish cracker from where she was sitting.  

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What is your favorite social media site…  Twitter?  Facebook?  Instagram?  other that I can’t think of right now because I am tired?

Any pump class fans?  How often do you go?  

How often do you do weights?  Do you do your weights before or after you do cardio?

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110 comments

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Facebook is my choice of social media. I do Tweet and use Instagram but not that much…yet.
Every week I vow to start strength training again and it just doesn’t happen. =(

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Hahahha Brooke! That is awesome. I used to be a Facebook lover but I’m leaning towards instagram these days. I feel like it captures the best parts of twitter and facebook. I’m the worst about doing weights. I consider yoga once a week my strength training because of all the chatarangas but other than that, I rarely (if ever) step foot into a weight room.

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Definitely Facebook or Instagram! Pictures are the best. I’m happy Brooke is at least throwing food at you when you’re driving and you get a snack out of it! Noah threw a car at me… And it hurt.

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You talking about lifting weights sounds a lot like me talking about running — I’ve just started up again and I keep saying it’s a miracle that I’m actually enjoying it! And making your legs less sore by making the rest of you hurt sounds like perfect logic to me ;)

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i do strength training twice a week — a lootttttt of single-leg squats, bridges, and hip strengthening moves. it’s really really helped me become a stronger runner! i love goldfish and would never throw one to waste! haha

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Those scones look amazing!!!

I’m really good about lifting during the winter when I’m trapped in the gym, but during the summer I do all my swimming, biking and running outside and my strength training dies. Time to get back at it!

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Start regularly lifting weights lady! It makes a pretty significant difference! I do weights workouts 1-2x a week. Since we are in the indoor track for the winter, I have access to a free gym until May – I usually do weights with another coach before we have practice.

I like twitter and instagram (@rebeccaruns for both) the most. I don’t really like facebook very much anymore. It is just getting too annoying :-)

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Oh my gosh, those scones look delicious! Yum!

I like to do a little weight training after cardio :)

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I really love Instagram because I like to actually see what people are doing. :)

I take pump about 2 times a week usually and I think it has helped my running recently. When I don’t go for a while and then go back, super sore the next day!

PS I still can’t get over Brooke’s boots and please send me some pumpkin scones!

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I love the moustache on the little guy!
I’ve started to really enjoy strength training and assume it’ll only help me with running!
My favourite is IG (abs2727). I love creeping into people’s lives through a simple snapshot!

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I use fb for my personal stuff but love instagram for blog/personal stuff. I like keeping fb for just real life friends and don’t have to fret as much over privacy, etc. I don’t do a ton of weights but I’ve started more body weight strength training and am loving the results!

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I used to do pump a lot but have really backed off a lot. I really want to start doing it more often when I run again. I need to get better though because it makes me so so sore! Which surely makes running a lot more difficult!

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I love pump, but don’t have a gym membership anymore so I don’t do any kind of weight lifting. I used to run on the TM before class at the gym.

Those scones look amazing!

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That is one heck of a salad! I wouldn’t be able to eat that without getting it all over the table, heh.

I really want to take a pump class, but my schedule and the gym’s schedule don’t want me to! I need to get better about doing my yoga and bodyweight workouts at home. It’s best to be well-rounded as an athlete.

I’ve had Facebook forever (seriously, back when it was only open to UC students, which was early 2004? Sheesh TEN YEARS?!), but I’m pretty fond of Twitter and Instagram, even if I’m not great at using them. ;)

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I recently started going to pump and I really enjoy it. I go about 2 times per week. Gotta get some muscles!

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I try to do weights a few times a week, but at home. Right now I’m trying out Jillian Michael’s Shred it with Weights DVD, I rather like it. But I like to do weights/workout first, then cardio.

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Jason’s Deli has the best salad bar ever and it is soo reasonably priced! I am glad that you love it as much as I do! I believe in the saying that you must strength train in order to run, so I am all about some strength training! I strength trained for a couple of years before I picked up running and I really think it prevents injuries. Now I run in the morning and strength train at night!

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Blogs….does that count as a social media site :). I am terrible with Instagram but I like the idea of it. I always say I am going to start lifting and doing strength and I do it for like a week and then it falls by the wayside :)

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I go through phases with weights. My go-to DVD is Jillian’s shred, which I know you’re a fan of. Once I get into it, I realize how quickly it changes my body and how good I feel…but it takes so much effort for me to get into it. It’s like a mental battle! Running on the other hand, I’m out the door ……

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I probably spend the most time on Twitter, but I think Instagram has to be my favourite. Just love looking at pictures all the time!

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I do weights all the time… if you count carrying grocery bags from trader joe’s back home because I don’t have a car. I’d like to do more weights and core, after my 2nd marathon on Sunday what hurt the most was my back.

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I love Instagram! I just like pictures a lot :). I do weights 3x a week, and run the other 3 days. I love it, and it defiantly helped my running. You should give a try and see what works for you :)

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Instagram all the way! I am terrible about lifting weights but always love it when I do! I don’t understand how that doesn’t translate into me lifting more often….Love that little nacho libre- too cute!

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I’ve never tried pump before because it’s just not offered at the gyms near me, but I think I would really like it. The nacho libre costume is to die for.. I love it! You can never have too many cute baby photos, especially in costume.

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I adore Bodypump!! I actually teach it :) Also: those scones look divine!!!

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I don’t know what food aspect to comment on first. Ha. Anyways between the scone and salad, both look really good.

I think my favorite media is twitter with Instagram in close second. Though being funemployed I have time for all the media. Ha!

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Instagram is probably my favorite social media site. I love pictures!

I have never been to a pump class, but it is on my list to try. I’m really nervous about it and keep putting it off. I’m a big baby, obviously.

I do use a few weight machines at the gym when I go a few times a week.

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At this point of marathon training, it would be a miracle if I did something other than run too! I am a total body pump fan, but I haven’t had much time for it lately. I made two trips in one weekend to Jason’s deli this weekend. Beat that! ;-)

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Jason’s Deli salad bar = the best because of the little muffins (and everything else).

Good job lifting weights!!!! I stopped lifting heavy when I started half marathon training (this will be my first 13.1) but I am looking forward to getting back into it! It’s fun to have something else to set goals with and challenge ourselves! :)

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I love weights! I always do it before my cardio for some reason. I find when you do tabata weights, it goes by so much faster and it’s supposed to be more effective.

That is talent, Brooke! Haha, at least it was something as light as a goldfish!

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That girl has magical powers-watch out ;)

I’m the opposite–I do strength 6x a week but barely ever run anymore. Must find a better balance.

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I go back and forth between my favorite – sometimes it’s Twitter, other times it’s Facebook, and almost always it’s Instagram. ;)

LOVE Pump Class! I go 2-3 times per week. I go in American Fork. You should come with me one of these days!

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Lately Twitter is my favorite…And i do love instagram but it doesn’t occur to me all the time to use it..i DONT know why! I need to start incorporating more real life pics into my blog!
I force myself to lift weights twice a week because I know how important it is. Sometimes I slack and just do once a week…it just feels sooo good afterwards!! :)

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My son throws all kinds of stuff at me but I haven’t given him food in the car yet because I’m dreading having food all over the place. He usually throws his books around instead.

And that is one amazing looking salad!

My favorite social media site is Facebook and Instagram, I don’t have enough time for Twitter because I don’t have internet on my phone (I’m so old school) so I’d have to log on to twitter on a computer and that is just annoying for some reason.

I haven’t done a pump class because they are always filled at my gym and I can never get in. I think it’d be fun though. I don’t do weights very often…every once in a while when I feel motivated, like every 6 months.

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Great job with the weights! I have been doing weights a lot recently because I have been reading articles that it makes you a faster and stronger runner! So I lift at least 4 times a week, sounds like a lot but I have totally noticed a difference in my runs! I love the challenge!

My favorite social media is Twitter and Facebook!

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Yay for lifting weights! I always feel so much stronger after I lift even if I only do it once a month. I hear everyone loves pump, and I feel cheated because my gym doesn’t offer it :(

That Nacho Libre costume is the funniest! And scones are one of my favorite treats!

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I do weights after cardio!

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I love Twitter, but Instagram is a close second. Facebook bugs me most days!
For the past year or so I have stuck to the same gym routine 3-4 days a week of 30 minutes weights, 30 minutes cardio. The other days are runs or yoga.

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I’ve always struggled with finding the motivation to lift weights. I think I would enjoy it more in a class setting, but I don’t have a gym nearby. When I do lift (at home), I do it after running so I’m not tired on my run.

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I got certified to teach pump last spring and I’m completely obsessed :)

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I’d be lying if I didn’t say seeing all the toned ladies flying past me in races didn’t intrigue me on weight lifting. I want to be toned like that for my races, too! Haha I wish I had classes to go to like BodyPump!

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Making pumpkin scones is my favorite part about fall! And winter…and spring…and summer…so yummy!

I do my lifting before my cardio 3x a week. A good friend of mine, who designed my strength training circuits, suggested this to maximize muscle development. Whether or not that’s true, I’m so exhausted after my run that I’d never lift after running anyways!

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I try to do weights 3-4 times a week!

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Geez I haven’t done weights in what seems like forever! I tell myself every day I need to get back into it. However, I am constantly doing 20 lb curls and chest presses… babies count as weights, right?

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Nacho Libre = awesome!!
I like Insta and FB. I used to do pump a lot before I went back to work, but since I’m training running seems to be about the only thing I can squeeze in at 4:30am. After this weekend, I plan on lifting weights at least twice a week. LOL, a goldfish. Kids are talented.

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Hahahah that Nacho Libre is easily one of the funniest things I’ve seen! Just made my morning :) PS when did Brooke turn into a toddler?!

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Jasons Deli is the best!! I took some time off of lifting during marathon training, and now I’m getting back at it. I feel like I’m back in college pre-season where everything just hurts from being sore. It’s a good hurt though.

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I love Facebook, but Instagram is really my favorite ever since I’ve been getting into photography.

You really need to learn how to bottle up your motivation and sell it. I’d pay good money for it! I really wish I could get into a habit of lifting weights but I’ve never enjoyed it, and therefore I never do it.

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I got off FB and am trying really hard to get “good” at Twitter… big aspirations, I know.

I do weights/ body-weight exercises about three times per week. We usually do a light cardio warm up but I hop on the elliptical after for a bit. Makes me feel so good and STROOOONG!

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I do not do weights enough! And I know it. I try to incorporate them more often. Usually they happen after a run or cardio time on the elliptical. Sometimes I alternate between 10-20 min on the elliptical to weight and then back on elliptical. I think I like instagram lately the best. I love pinterest, never got into twitter and I am tired of facebook.

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I really like twitter and instagram because of the fast paced interactions and who doesn’t love pictures of food, puppies and nature??

I try to lift twice a week…and if I don’t make it to the gym to lift I’ll do Pilates with a resistance band at home instead.

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Those scones look great!!

I’m a big Instagram fan, although I like to look through it more than actually use it. I just follow lots of cool people :)

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I tried to convince my husband to dress as Nacho Libre. He wasn’t willing :( It’s probably for the best. It’s a lot cuter on a little kid :) Can’t wait to see what Brooke will be!

I always see recipes online and want to try them but almost never do. I even post some but doubt anyone ever uses them. I think I exist in some sort of online recipe black hole vortex or something.

I dig Instagram (@milfrunner) and enjoy Facebook. Does anyone use Myspace anymore? I never did except to find out scary things about our nanny.

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I’m not very good at social media. I like social media but have a hard time figuring them out. I definitly facebook a lot. Trying to get into instagram and twitter more.

I would LOVE to take a body pump class, but I am too poor to afford a gym membership (I use the gym at my school aka free aka no classes offered). Plus with my work schedule (930-630) it is really hard to find classes offered that I can actually attend.

I would like to do more core/upper body work but I can’t do anything hard on my knees as I’m rehabbing some patellar femoris problems. Any good advice on good workouts I can do at home that don’t involve crazy tons of squats and lunges etc?

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Love pump classes…and I even dragged my husband to his first class last night! I am a huge IG fan – I love the simplicity of it

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I think Instagram is my favorite right now but I still like Facebook and Twitter.
I’m working on trying to do more weights. I would love a pump class!

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I’m really good about lifting in the summer when my arms are exposed all the time! Lol! I usually do it after I run. I do barre classes occasionally but am starting to do them more frequently now that it’s cold out. I love them and can tell a difference if I do a few in a week! Oh, and #TeamInstagram all the way. :)

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I love instagram these days :)

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The ability to throw things at parent’s heads must be innate. My son often hit me in the head with this shoes (also while rear facing). Good times.

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Brooke’s boots are amazing! Do they come in my size???

I lift weights 4 times a week, but I always run before, otherwise, I probably wouldn’t run at all.

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I started a weight program two weeks ago. I love it. I did legs last night and tried to run on the treadmill at a slow jog after…ya it didn’t work. My legs were shot and I couldn’t power my legs to move at all. So I don’t recommend running after training your legs haha.

I’m excited for you to lift weights! It’s so good for women in general to build muscle and bone strength. Anything that helps me to run when I’m 80 ill do now :)

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She’s definitely talented!

I love instagram! It’s one of the only social media where I see mostly positive postings! I love just gazing at pictures and captions!

I try to lift 3 – 4 times a week and get to yoga twice a week. I also do the 8 minute ab video you told us all about!

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I really love Instagram because sometimes people take the FUNNIEST pictures or take pictures of things which totally surprise you about them. I definitely go through periods of loving to lift weights and periods where I hate it. I think the point where I get bored and miss running is when I stop ha!

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I started doing crossfit 4 days a week and it actually made me so much faster. It was so surprising to me that the best thing I ever did to improve my running was stop running so much.

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I need to get back into a strength routine after the Richmond Marathon. I couldn’t do a pull up to save my life right now. And the Jason’s Deli salad bar is the best! Plus, ice cream cones for dessert. Bonus!!

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I don’t lift weights often, but I’m trying to do it twice a week for now. After my half marathon (my first!) on Sunday, I’m going to make a goal to cross train a lot more often!
I LOVE Brook’s outfit and boots- such a fashionista :)

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Instagram is my favorite- so many inspirational accounts to follow. :)
Bodypump and weights- YES, please.

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I do core work four times a week, but I only do actual weights twice and for less than ten minutes each time. I don’t think I’ll ever get ripped with that kind of schedule, but I don’t quite have the dedication to weight lifting to get any farther. I get serious arm envy when I look at ripped people though.

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I also live with my parents for the first time in 16 years, after a divorce. Home cooked meals that I don’t have to make myself are definitely a perk. My deal with my mom- she cooks and I clean up. Mom & Dads is a great place to regroup eh?

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I was a cardio bunny until July of this year. Now I lift heavy and only do about 20 minutes of cardio a day (though some days I do more). I feel more awesome than ever. :)

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My favorite social media is Twitter. I love that it is just short and sweet.
No pump class or weights for me. I’m thinking about adding in for my next marathon training cycle this winter.

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I’m a big fan of Jillian Michaels’ workout videos – you can get a pretty decent workout in a pretty short period of time. AND you can YouTube many of the videos, so you can try before buying (or never buy…). Workouts 2x a week right before bed.

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favorite social media is facebook still. I do love Instagram now though.
I mostly do weights and hate cardio, so I do weights about 4 times a week!
If I do weights and cardio together in one workout (which is usually only like twice a week) I would PREFER to do weights beforehand, but since I dislike cardio so much I make myself do cardio first so I dont try to skip out of it!

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I am terrible about strength training when I’m training for a particular race, but now I’m in a down season, I FULLY plan to pick it back up. If only I could afford something like crossfit to motivate me!

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I love Body Pump! But I haven’t done it in days (probably because I’m trying to focus on running and pump makes me super sore).
Yum. Salad bars are my favorite!

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I usually lift weights after I do my long runs. I don’t really have a reasoning other than I want to finish my run first. My boyfriend, who is a certified trainer, says that it’s better to lift before cardio…I didn’t bother to ask why.

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I do CrossFit and it’s kinda a mix of weights and cardio at the same time = feels like death!

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Thanks for the pumpkin scone recipe! Those look DElish!

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I’m obsessed with Instagram. I never thought I could live without Facebook, but now if someone said they had to take one away, I would fight for Instagram and give up fb!

I like lifting, and I try to do it at least 3 times a week, but it doesn’t always happen. Body Pump is so much fun, but hurts so good ;) I used to go regularly, now I only go every once and awhile. I’ve found the lunge track sometimes bothers my knees if I’m not careful. I go pretty light weight on all the tracks.

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those pumpkin scones look AMAZING!

http://therealfoodrunner.blogspot.com

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I haven’t always been big into lifting weights but I recently started CrossFit and I love it!! I totally see what all the hype is about!

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I love lifting weights! I usually lift about twice/week, sometimes I take a class at my gym and sometimes I do my own thing. I try to do a combination of strength and plyometrics!

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I love pump! But my gym doesn’t have it so it’s been sooooo long since I’ve been able to pump my life away.

I always lift weights after my cardio. I really like lifting weights so it’s like my reward for making it through my cardio haha.

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It’s always cardio before weights for me. That way I imagine that my legs are all good and worked out, and I’ll just do abs and arms. That’s a cop-out though, since I actually never do weights anymore. I need the structure of a class like you have! Any recommendations on the BEST one?

Your Jason’s Deli salad totally tops my Jason’s Deli salads – you’ve got some skills that I need to learn.

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I dont have a gym membership so no pump classes for me. Just lots of jillian at 630 am.
Jasons deli is yummy. I dont think there are any here in cali.
Im being tortured by culvers in lehi cuz they text me coupons and it make me want to eat there. If I get in the car now, I could be there in 11 hours.
And then I could go to kneaders. My favorite!
Hope u have a good day today janae :)

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I’m really terrible at doing weights. I was on crew in college and we lifted all the time, and I just got so burned out I never ever ever want to lift like that again! I started doing barre and Dailey Method and love those, and I figure at least that is core and strength, if not weights.

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Those scones look amazing!

The hubby and I just renewed our gym memberships now that its getting cold again. So I will start back up with the weights.

http://expertbrand.com-Quality Performance Apparel

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Instagram and FB. I have never done a pump class, but would probably enjoy it. I lift weights twice a week. I am definitely going to try that Pumpkin Scone recipe! That sounds and looks delicious! I love everything pumpkin.

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I used to be so good about lifting weights 3 times a week, and was in much better shape then! I’ve been just running for awhile but vow to try a Body Pump class at my gym next week. Glad I’m not the only one who would rather go for a run!

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I used to do bodypump a couple of years ago. I started Crossfit about 6 months ago & I go 3 days a week. Plus I run 25-30 miles a week. If you want some muscle…try Crossfit! Seriously, I have gained so much muscle, improved my running, and became more “compact” as my friends say. :) LOVE it!

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I love incorporating strength and cardio! I do weights probably 3-4 times a week, and cardio almost every day! Instagram is my fave social media :) Annnnd I can’t believe Brooke pelted you with a goldfish! Sign that girl up for baseball! ;)

xo

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My son threw a Hot Wheel at me once…not fun!
I love Body Pump! I have been taking the class for over 2 years and recently got certified to teach it!

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Trying a new workout is always fun.

The Nacho Libre costume is so cute!

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I do body weight routines about 3 times a week – love them !

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Mmm, I always love pumpkin baked goods – thanks for sharing the recipe!

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I try to lift two to three days a week – two if I’m training for a race, three if I’m in the “off season”. I generally prefer to lift before cardio because I hate lifting in sweaty gym clothes – ha!

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Yum, saving this recipe for a girls’ brunch I’m hosting this weekend!

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So weird how much older Brooke looks than her little Nacho Libre friend! I bet you love me for saying that too. Sorry. I’m an instagram-a-holic. I freaking love it. Facebook and Twitter are too busy for me.

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My favorite social media site is Facebook, especially since I am 4500 miles from my family for the next 2 years. It is a great way for me to keep in touch with family and friends.

I haven’t gone to any pump classes, but I have done the Les Mills Pump program and I loved it. I am doing the ab workout 4 days a week right now and will start incorporating the other DVDs into my workout routine after the marathon. I do strength training on my non-running days.

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I am a huge fan of Instagram!! Would’nt mind deleting my Facebook and I rarely tweet so I am not sure why I have Twitter.

That costume is amazing and hilarious.

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Nice job, Brooke! Awesome aim ;)

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Me seeing you at the gym yesterday seriously MADE MY FREAKING DAY! I want to start out all mornings like that, K? Can’t wait to see you tomorrow! xoxoxo

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I try to take body pump once a week. But right now my broken finger has given me an excuse to skip out on strength training for a little while.

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I love her boots. I don’t think I follow you via Twitter, I need to change that.

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SCONES!!! Omg yes. Cross country ended last week so now I’m lifting 3 days a week to get ready for basketball. A lot different than running but I like it! It makes me feel amazing!

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Oh man – THANK YOU FOR THAT RECIPE!!! Love the trendy pumpkin theme and love carbs, so this. is. perfection.

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I went to pump for the first time in two years yesterday and now I am wondering why I took so long to start going back! Man, I am sore in the best way possible. Definitely hitting it up again tomorrow.

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I lift weight after cardio. I love pump but haven’t been in a while but I will start going now! I think I like instagram the best! I barely know how to use Twitter and Facebook has too much going on.

Obsessed with those pumpkin scones!!

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Lifting really can help. This book is the most valuable, cogent, reputable resource I’ve found on the subject of strength and distance running:

http://www.amazon.com/Developing-Endurance-Performance-Conditioning-Association/dp/0736083278

I run middle distance and sprint, so obviously, my strength training is almost as important as my running. Actual heavy compound lifts (squat, deadlift, even bench press, rows, and pulldowns/pullups/chinups) along with core work helps SO much. And yeah, as a runner 2 x per week training is all you’ll need. IDK if I’d stick it in your program close to when you want to peak for a race, though. It’s more of something you’d begin early in your training while doing mostly easy runs.

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I’m trying to do more and more weights! I usually do cardio first, then weights.

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