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Morning, bloggies!

I woke up extra early so I could some chores done before work. James and Maggie really needed a bath!

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After cleaning the bathroom, I made myself a delish breakfast: banana waffles!

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OK — THIS is how you make moist waffles!

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I thinly sliced a ripe banana and added it to the Hodgson’s Mills InstaBake mix, and then the whole mix went into the griddle.

 

I topped my banana waffles with blueberries, unsweetened coconut, and real maple syrup.

 

Yum!

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I love Sunday breakfasts on a weekday! 

 

My #1 Fitness Tip

 

A few of you have e-mailed me recently and asked for running advice. My number #1 piece of running advice is: It is easier to prevent an injury than cure one.

 

Remember this fun injury?

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While training for my last half marathon, I managed to destroy my knees and right leg by running through an injury. I love to run (obviously), and I can be a little obsessive when it comes to mileage, so I ran right through the pain (which, honestly, was sometimes excruciating).

 

I made it through that race, but it took me a month to recover. And it could’ve been much worse.

 

Injuries are a part of running. I don’t mean to scare any newbies from running, but it’s true. You would be hard pressed to find someone who’s been running for years and have never been injured. Running is a physically demanding sport, which is why it’s so rewarding, but there are also a lot of opportunities to hurt yourself.

 

I’ve found that by slowing increasing mileage and intensity, I can avoid most overuse injuries. Never increase your weekly mileage by more than 10% at a time. Also, if I feel the slightest injury forming, I try to take a few days off. The short-term consequences (if any) from taking a day or a week or a month off from running are minimal in comparison to the long term damage you can inflict (just ask anyone who’s had a stress fracture).

 

I think this holds true for all forms of exercise, of course. 

 

What’s your #1 Fitness Tip? I’d love to hear it!

{ 29 comments }

 

Leave a Comment

  • VeggieGirl January 30, 2009, 6:03 am

    Aww, love the doggie bath time photos :-D

    BANANA WAFFLES!! Can I get a “holy yum” shout-out??

    **My #1 Fitness tip (which I’ve just recently learned and realized the importance of) = do the exercise that’s right for YOU and your body.

    Happy Friday!!

    Reply
  • haya January 30, 2009, 6:29 am

    those waffles look deeeelish.

    i guess my #1 fitness tip is quality over quantity. i think that contributes to saving you from overuse injuries.

    Reply
  • greendogwine January 30, 2009, 6:50 am

    I may or may not have mentioned this before (wink wink, sarcasm) – have I told you that I LOVE MAGGIE AND JAMES? :P

    Those waffles look AAAAAAMAZING!

    Best fitness tip – listen to your body (similar to what you posted actually) – if it hurts – stop! (But make sure it’s really pain, not mental weakness!)

    Reply
  • Toni January 30, 2009, 6:51 am

    I agree with your fitness tip 100%.
    If you feel pain do not run through it. Also, if you are a runner see a doc that is either a runner or caters to runners (because they get it-we want to get back out there ASAP!!)

    I trained for a marathon July-Jan and at the end of Nov I overdid my long run..meaning I was supposed to do 18 miles but ended up doing 21 and I got peroneal tendinitis. I could not run (or barely walk) for 3 weeks…(luckily it was only 3 weeks). I was so worried I would not be able to run the marathon in Jan. But I rested it and did just what the doc told me to do. Rest, stretch, whirlpool jet on it, anti-inflammatories etc..and it went away. I missed 3 long runs (really long runs and I was kind of freaking out about it at the time-looking back that was unecessary) but I still ran the marathon! And I felt no tendinitis issues during the marathon at all. So definitely stop if you feel pain..if it does not go away in a couple days see a running doc. :)

    Reply
  • Meg January 30, 2009, 6:57 am

    Your waffles look tasty!

    Love the doggie bath pics!

    Reply
  • Meghann January 30, 2009, 7:13 am

    My Little Brother isn’t going skiing so he’s watching Abbie and Scooby. I meant to as you though, what are you plans for Valentine’s Weekend. Would you mind an extra puppy for the weekend or would that be too much?

    Reply
  • jenngirl January 30, 2009, 7:33 am

    Aw I love wet puppy dogs :)

    That’s wonderful advice, and knowing that you say it from experience makes it all the more meaningful! I agree that it can apply to all forms of exercise!

    **I definitely agree with others-quality over quantity is good advice…especially in weight training, to me, the form is more important than doing a ton of reps

    Reply
  • BOBBI McCORMICK January 30, 2009, 7:38 am

    I am one of the lucky ones who hasn’t been injured fingers crossed! But some running advice, YOU ARE ONLY AS GOOD AS YOUR LAST RECOVERY DAY. On rest days be intentional about resting, and stretching!

    Reply
  • Rose January 30, 2009, 7:47 am

    Thanks for this running tip, Caitlin! Sometimes it’s hard to recognize pain and whether it’s the kind of pain that you should stop for. This is a nice reminder.

    FYI: Your entry showed up 3 times in my reader and 2/3 links were dead – strange…

    Reply
  • Mica January 30, 2009, 7:47 am

    Oooh, Maggie in the bathtub. She looks so cool and calm (and adorable)!

    My best fitness tip? Don’t run after sushi. It feels like bricks in your tummy.

    Reply
  • Carolina John January 30, 2009, 7:49 am

    glad you’re feeling better now.

    Reply
  • brandi January 30, 2009, 8:03 am

    LOVE the bath pictures :)

    I would take a picture of us bathing our cat, but is really not that nice while that is happening. And she may attack me if there’s also a flash going off!

    #1 fitness tip?

    Find a workout that you LIKE doing. If you actually enjoy what you’re doing, you’re more likely to keep it up.

    Reply
  • Vegan On Stage January 30, 2009, 8:06 am

    those waffles look delightful!!!! wow

    I guess my #1 fitness tip would be ICE!!! After shows we always get in an ice bath at 46 degrees for 10 minutes!! Im not expecting anybody to get in an ice bath after a run…(our show is an hour and a half long in heels constantly kicking and such) but it wouldnt hurt to put your feet in ice water, or spot ice (putting bags of ice directly on your skin at the points which hurt)

    I swear by ice… its the ONLY remedy in my book!!!

    Reply
  • ksgoodeats January 30, 2009, 8:12 am

    Oh my gosh – my pups HAAAATE bath time! They just stand there and shake, it’s a sad sight but when they get out the SPRINT throughout the house! Do yours do that?

    #1 tip: STREEEEEEEETCH!!! People don’t realize how important it is!
    #2 tip (for extra credit ;) ): Proper form is key!

    Reply
  • Erin January 30, 2009, 8:24 am

    Lovely waffles. I love banana anything!
    Great tip. It is sometimes hard to realize when running is supposed to hurt and when it isn’t. But I think being cautious is usually best!

    Reply
  • *Andrea* January 30, 2009, 8:26 am

    your pups are ADORABLE! don’t know if you”ve seen this but jessica simpson performed again and addressed the comments. i love what she said!!!!*****

    “Please remember, no matter what you go through in life, somebody else might have it harder. So just appreciate. I feel like in our world today we focus on so many things that are completely pointless.”

    Reply
  • Sara January 30, 2009, 8:55 am

    Yum, your waffles look great. I’ve never tried adding banana to the batter, but it sounds awesome.

    Reply
  • jane January 30, 2009, 9:27 am

    i completely agree with your running tip. it is SO IMPORTANT to realize that running injuries can be PREVENTED. Working in a running store, I’ve seen so many injuries that could have been prevented by such simple things- stretching, not over training, not wearing high heels!
    My other tip is NEVER UNDERESTIMATE A PAIR OF GOOD SHOES. I know, pretty typical coming from a running store employee, but seriously it’s worth the higher price to get a shoe that works with your unique foot and gait!
    Oh, and one more(never ask my opinion about running, I can’t shut up!): exercise for a positive reason (stress relief or the joy of endorphins) rather than harboring negative thoughts such as “i’m running cause I HAVE to,” or “i need to go at least 5 miles cause i ate too much today.” an exercise program won’t last long with an attitude like that!

    Reply
  • Elina January 30, 2009, 9:31 am

    Again, the pups are just SO CUTE!! :)

    I want a waffle maker so bad. Frozen waffles are great but fresh ones like yours just can’t be beat!

    My #1 fitness tip – have a schedule, but if you really don’t feel like doing something on your schedule for the day, just do something else instead that seems more enjoyable (a step or dance class? lifting instead of running?). It’s better than skipping a workout all together!

    Reply
  • angelcubbie January 30, 2009, 10:09 am

    My #1 tip is stretching. I made the mistake of almost completely ignoring stretching when I was training for my marathon & I think is was part of what led to my hamstring injury directly before.

    #2 REST. I personally, have a big problem with this one, as I want to go hard & push it 7 days a week, but when you are training for something you need to rest.

    Talking about rest, I noticed you typically cross train or something after your long run days, I was wondering if you had speficic reasoning behind that as those are generally supposed to be stretching days?

    Oh, and tip #3, do NOT eat lots of heavy fiber foods 24 hours before a long run (or any run), yeah, personal experiences have led to this tip…

    Reply
  • Caitlin at Healthy Tipping Point January 30, 2009, 10:14 am

    angelcubbie – lol re: fiber.

    i think i cross train following a long run day because 1) mondays are always gym day for the husband and i want to spend time with him (and sundays are my long run day) and 2) it actually hurts sometimes not to do anything after a long run. i feel better if i get the blood flowin!

    Reply
  • RhodeyGirl/Sabrina January 30, 2009, 10:16 am

    banana waffles!! send me someeeeeeeeeeeee

    Reply
  • Guy de Maupassant January 30, 2009, 10:50 am

    #1
    Before starting any kind of endurance sports (such as running, cycling or triathlon) you should really get an exhaustive and complete medical check up which has necessarily to include Electrocardiogram (ECG) or echocardiogram (even better) and blood testing (more complicated tests such as VO2 Max measurement can also be done). This is really important to prevent any complications.

    #2
    Learn to LISTEN TO YOUR BODY. It’s always better quality than quantity in your training and rest (as someone said before) should be also part of your planning.

    #3
    Don’t underestimate the importance/role of diet on performing enhancement

    Now, pick up your new Mizuno sneakers and go out there and have some fun.

    Greetings from Portugal

    Reply
  • Elizabeth (thelongweigh) January 30, 2009, 10:57 am

    Cute puppies! And those waffles look delcious!

    My only fitness tip is that you just have to DO IT. After sitting around for years doing nothing, I feel so much better leading a more active life and making fitness a part of it. So, get off the couch and do it. Thats all. :)

    Reply
  • MaryBe January 30, 2009, 11:50 am

    My only tip is to do it for you, and not care what anyone else thinks!
    I love reading everyone’s answers!

    Reply
  • lauren January 30, 2009, 1:14 pm

    your pups are so cute. They look like they are asking you, “Why did you do this to me?” ha.
    my dog hates bath-time.

    waffles look delish.

    My fitness tip is find your niche. Meaning do something youand your body enjoys because you will look forward to it and it makes it easier to work out. Working out is my free-time, so I want to do things I love.

    Reply
  • Nicole (anotheronebitesthecrust.wordpress.com) January 30, 2009, 5:55 pm

    I agree with you, that tip is an important one! I’ve been trying to run through and injury and it’s just reckless! I decided to take as much time as I needed off from exercise because I want to be able to run without pain!

    Reply
  • ttfn300 January 30, 2009, 8:06 pm

    doggies are too cute!!!!

    i’m with you on the tip :)

    Reply
  • Erin January 31, 2009, 7:00 am

    Those waffles look fantastic. And your dogs are too cute!

    Reply

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