Review: Endure Strong Coaching

Disclaimer: I received coaching from Endure Strong as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review, find, and write race reviews.

Since becoming a BibRave Pro in December 2017, I have had the opportunity to try some cool products and awesome races, but the Endure Strong coaching was unlike anything I had tried through BibRave before.

What made Endure Strong different? Well first of all, Endure Strong provided me with the opportunity to receive coaching/training plans from Olympian Jared Ward at the fraction of the price of other olympic coaching option. 😱 Second, it was more than coaching- it was a team. More on this later! 

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Why Endure Strong?

Those of you that are long time readers of this website or follow me on Instagram know I have had no shortage of injuries 😅 My last one occurred during my first marathon (the Chicago Marathon last October 2018). I was able to finish the marathon with some walking and stretching, but ended up with a hip/IT band injury that lasted until January 2019.  I then took a slow and cautious return to running, but was also busy with school, so I was not running much in early 2019:

-January: 14 miles

-February: 32 miles

-March: 73 miles

-April: 54.5 miles

I was signed up for a few late spring and summer races, as well as the Chicago Marathon in the fall and realized at the end of April that I needed to get my act together quickly with running. I am very competitive by nature and motivated, but I’ve always thrived from an “extra kick in the butt” from a coach or mentor.  When the opportunity to have a training plan/coach for my summer half marathon occurred I took it! I wanted to get back into serious training post-injury and go after some PRs, so the opportunity to train with Endure Strong was very timely. Thank you BibRave! 🙂

I started my new training plan at the beginning of May 2019 and decided to use it for the Rock N Roll Chicago Half Marathon on July 21, 2019. I have been wanting to be on a team/have a coach, but as a future Registered Dietitian, undergoing a career change and on a strict budget, a coach has been out of the question. Until now. Endure Strong gave me the guidance of a coach and the support of a team (through the online community) at a fraction of the price. It costs only $39.99/month (it was comped for me as I noted in my disclaimer) and there are no contracts or commitments. If it’s not for you, you can stop after your month is up, but I can guarantee you will want to keep training with Jared Ward and the team! 🙂

How does Endure Strong work?

Once you are signed up you have access to a variety of training plans from 5k-marathon. You pick a training plan based on your ability level and the coaching staff is happy to help! I chose the Advanced Half Marathon training plan that peaked at 55 mpw. I picked this plan because while my mileage had been low, I was previously a pretty competitive runner and had some big goals for my half marathon, so I thought it was an appropriate choice.

Once you chose the training plan that suits you and program which date the race is on the training plan is added to your training calendar which is accessible online or via the Final Surge iPhone app. I am often on my phone (lol), so i appreciated the convenience  of being able to look at my training on my phone versus a computer.

I also signed up for text message alerts about my workouts, which was nice. Each day at 6 am my workout was sent to me via text message as a reminder. I chose it to be at 6 am, but you could chose anytime that you want. I think the default time was 12 am.

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The workouts were assigned based on your pace ranges, which are programmed based on a recent race. See my training paces that I used on the plan below. These are just estimates, but helped me fine tune my training.

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Then, we also had biweekly coaching calls with Jared Ward where we could ask him anything we wanted during the call or ahead of time via e-mail by e-mailing the team manager Andrew. I was definitely a little starstruck the first coaching call 😛 Finally, we had access to a plethora of training videos from weight lifting to nutrition to previous coaching call questions. I found the training videos to be useful and watched many of them during my half marathon training. We also had a team group and chat that was accessible on the Final Surge app. It was fun to talk to each other about the ups and downs of training.

My experience with Endure Strong

I initially chose the intermediate half marathon training plan that peaked at 45 mpw, but in early June I realized the plan was not challenging enough for me. I chose intermediate because my mileage had been so low prior to May because of my injury and school, but from an experience standpoint I’m more of an advanced runner. I decided to change to the advanced plan that peaked at 55 mpw. I also made this decision since a sub 1:30 half marathon was my goal and I felt like I need some tougher workouts to meet that goal. This may not have been the smartest idea looking back, BUT it worked out fine and the change was easy- I deleted the intermediate plan from my Final Surge calendar and added the advanced plan.

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On the advanced plan I was supposed to run 2 hard workouts (Tuesday/Thursday) and then my long run was supposed to be at 8:05 pace or faster. The workouts were usually a tempo run or fartlek one day and intervals the other day. The long run was the biggest adjustment for me as I was used to taking my long runs around 8:20 pace. But this quicker long run pace has paid off big time for me- as I write that this post I’m now well into Chicago Marathon training and all my long runs have been in the low-mid 7s except for the long run I did after a race.

I will be honest, I skipped several of the hard workouts. I did the prescribed mileage and peaked at 57 mpw, but I probably averaged one hard workout a week, not two. The hot weather took a toll on me and caused me to change some hard workouts to easy runs. I felt like I was wimping out on some days…but it may have been a little aggressive for me to attempt the advanced plan anyway. Prior to Endure Strong I was running 5-15 mpw and no hard workouts, so this was a huge jump!  Regardless, things worked out well for me. And the daily workout reminders really held me accountable! On the workouts I did run, I saw dramatic improvement in my running as the 2.5 months on the Endure Strong training plan progressed. I had some set-backs initially as I was battling humidity and getting used to running hard workouts again, but then it become apparent to me that a sub 1:30 half marathon would be realistic. Also, it was really reassuring to be able to talk to my Endure Strong teammates about good and bad workouts, as well as battling the crazy hot weather this early-mid summer in the group chat.

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My PR going into Rock N Roll was a 1:34. I ran that 1:34 in 2018 while sick and on 25 mpw, so I knew no matter what I’d PR at Rock N Roll, but it was just a matter of by how much! After the last few weeks of workouts my fitness indicated closer to a 1:27-1:28, so that became my (somewhat secret) goal.  I continued to tell people my goal was a PR and ideally a 1:30, but really I want that 1:27-1:28. But then the heat wave rolled in during race week and Chicago was blanketed with 95-100 degree temperatures. 😦 The heat broke a little for Saturday morning’s race, but it was still humid and awful out. Any of you who know me know that I am am stubborn when it comes to running. I should have adjusted my race goal. But I did not…And until nearly mile 10 I maintained a 6:47 pace which would have earned me a 1:28:55. I ended up succumbing to the heat and just trying to hang on the remaining 5k. I ran a 1:32:11, so my pace fell off a lot, but that is still a PR! You can read more about the race here if you are interested. Regardless, I credit Endure Strong to me earning this PR and just becoming a stronger runner this summer! My training with Endure Strong really built a strong base for me going into the Chicago Marathon training and helped me earn a PR in the half, even if it was not what I wanted.

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Do I recommend Endure Strong?

I absolutely recommend Endure Strong! You get elite level coaching and training plans for a fraction of the price ($39.99/ month)! Nearly everyone on the team has earned a PR on their most recent race because the training works. Plus, everyone is super nice! My training plan has ended, but I still talk to a lot of the Endure Strong teammates 🙂 And where else can you get running advice and a call from an Olympian 2 times a month?

If you have any other questions about Endure Strong please do not hesitate to reach out to me! It made a huge difference in my training year this year! 🙂

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The BibRave Chicago Summit and Rock ‘N Roll Half 2019 review

Disclaimer: I’m reviewing the Rock ‘n’ Roll Chicago half marathon  as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!

It may surprise some of you, but favorite part of being a BibRave Pro is not the opportunity to try different brands or races, but the community of people that I have connected with across the United States and world. 🙂 I love that we all run different paces and live in different places, but we all share a love of running, writing/blogging, and encouraging others.

What made the weekend of Friday July 19th-Sunday July 21st so special, though, was the opputunity to hang out with some of the fellow pros and staff in real life. 🙂 Our slack channel is great and a source of nearly daily chuckles for me, but there was nothing like that weekend of real life fun and chuckles. 😛 So without further ado, let’s dive into my experience at the BibRave summit weekend, from group runs to the Rock ‘n’ Roll half marathon!

Friday July 19th

Started off the morning with a super hot team run, but it was awesome. It was nearly 90 degrees at 10 am when we all went running. We all met at Washington Square park and then ran 4 miles as a team. I ran to the park, though, so I ran about 7.5 miles total for the day.

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We ended the run with a little swim in the lake, although I’ll be honest, I never jumped in. 😛 I knew I was taking the “L” home and didn’t want to sit on the train in my soggy clothes. haha

A few hours after the group run, we went as a team to the Rock ‘n’ expo to pick up our packets. My husband joined as well, even though he’s not on BibRave. 😛 We got some cool swag and took some goofy photos.

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Then it was time for the Orange Carpet dinner, one of my favorite events of the weekend. The dinner took place a City Winery in the west loop of Chicago. I had always wanted to go, but had never been. 🙂 We all put on as much orange as we good find, hung out as a team, had some tasty snacks and delicious wine. I probably had more wine than I should have, but it was worth it. 😛

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Saturday July 20th

After the City Winery event and an unintentional late night, I accidentally overslept my alarm to make it to the team shakeout run. I’m THE WORST. 😦 I woke up 15 minutes before the run was supposed to start. :/ I know all the people that did the shakeout run had a blast! 🙂 I decided to just take a rest day to rest up my legs for tomorrow’s half marathon.

We then went to the Cub’s game as a team for an afternoon game. I love that we all wore our BibRave summit t-shirts- we definitely stood out at the game with our sea of orange. 😛 I could not resist still wearing my Cubs hat. It was still crazy hot out, so I made sure to chug water the whole time and was grateful we sat in the shade.

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After the Cub’s game I went back home to finish my homework for my summer class. It was due that evening, so I was cutting it close post-Cubs game. Crisis averted, though. 😛 Due to my homework, I missed the team podcast recording event post- game, but all the Pros that went told me it was fantastic. 🙂 I opted for an early bedtime in anticipation of waking up at 4 am for tomorrow’s half marathon race. As many of you already know, Rock ‘n’ Roll was somewhat of a goal race for me, but I knew with all the hot weather I needed to adjust my goal, event hough I’m stubborn and I did not want to.

Sunday July 21st

Race morning started very early- around 4 am. I had to make sure I ate breakfast this time, so I would not repeat the fueling mistakes of last year’s rock ‘n’ roll race. Although, not much could have been done to overcome my lack of training going into that race. haha. Anyway, I had some bland oatmeal and dates and checked the weather as I ate. Thankfully, the weather showed race morning was going to be cooler than the nearly 100 degree weather we had experienced the previous two days, but the humidity was crazy high. I realized I probably needed to adjust my goal of sub 1:30, but I really did not want to.

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Around 5:50 am my husband and I jogged over to the start line so I could make it for a BibRave photo/ pump up chat. I easily found some of team BibRave because orange is not exactly a color that blends in. But not knocking orange- I love it! 🙂 I then made my way into the A start coral with my husband and we met up with my friend Jeff. I also saw Katherine Switzer in the corral near us, but was too shy and starstruck to say anything.  Soon enough the 6:30 am race time arrived and we were off!

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If you follow me on Instagram, you already know my thoughts about the race, so you can skip to the end of those post. lol. If not read below:

I was disappointed with my race result, despite the PR. 😦 The only thing that made me smile on race day was hearing so many people cheer for me, running with friends, and hanging out with friends post-race. From the BibRave corner just before mile 6, to the Heartbreakers and 3Run2 cheer squads around mile 7, I know without those crews I would not have had much fun. Also shoutout to Lydia, my summer internship mentor and fellow Chicago runner who got this awesome photo of me around mile 7 (before I started struggling).

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I know I am too hard on myself, especially because I met my B & C goals, but not my A goal. My C goal was to have fun. My B goal was a PR. And my A goal was sub 1:30. Maybe I should have adjusted my A goal given the hot weekend and humid race day weather, but I was fairly confident it was within my reach based workouts, especially on hot days the last two months. I should have known it was a bit of a reach goal because I was injured until early 2019 & my training has only really picked up the last few months… Here is a look at my 2019 running going into the race:

🔹January : 14 mi
🔹February: 32 mi
🔹March: 73 mi
🔹April: 54.5 mi
🔹May: 140 mi
🔹June: 200 mi

I know I fared better than many others in the heat/humidity on race day, but I’m competing with myself -not others. And if I’m being honest I fell short 😫 I held onto 1:28 pace until nearly mile 10, but then I felt very fatigued, overheated, & I stepped off the gas. As a future dietitian, I admit I probably should have taken in a gel during the race and not just water, so that was mistake number 1. But then I also mentally gave up around that point- I tend to give up/step-off the gas once running gets painful & that’s exactly what I did yesterday. In my training, I’ve had the same issue on hard workouts days, which I primarily do alone. Some people are good at grinding out repeats solo & it’s a great skill to have, but it is for sure a weakness of mine 😅 I sometimes miss my HS/college team because even if we weren’t always the same pace, we did the hard workouts together & that helped motivate me/push into the discomfort zone that you need to go to on workouts sometimes to get better at running. It helps you race stronger 💪🏻 All the more reason I should join a team! But a few weeks after this race, I can say I am likely joining a team- more on this later! 🙂

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So, my takeaway from this half marathon is that I need to work on my toughness in workouts/races even when I’m in pain 🙃I’d love to do more hard workouts with others to help me push the pace, but I also need to work on it during solo efforts. But also a 1:32:11, 3rd in my age group, and a nearly 2 minute PR on a hot/humid day is not so bad. I know a sub 1:30 is in the bag on a more favorable day weather-wise! I can walk away from this race knowing that I learned a lot of important lessons and that all I can ask. Also, shoutout to my husband who was not fazed by the tough weather whatsoever and ran a 1:15:01 good for 57 second PR and 2nd in his age group. But also certain on a cooler day I bet he could run closer to a 1:13 half marathon!

After the race we had fun hanging out with old and new friends over beers in the post-race party. I realized that there was no sense in being upset, my race was over, and no one had a stellar day. It was so fun to meet friends like Matt, Naomi, Austin, Todd, and Jeff for the first time, as well as hanging out with older friends like the BibRave Pros and Michael.

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After hanging out the post-race party for a while, my husband and I made our way home to shower and eat breakfast. We missed the rain! Once the rain died down we headed to Public House for a little BibRave Pro post-race party. It was low-key, but fun to see everyone before they headed back home (I was the only Chicago resident at the BibRave Summit haha).

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I am so grateful for team BibRave for an awesome Summit weekend! And special shoutout to Knockaround sunglasses , Aftershokz , and Rock ‘n’ Roll for sponsoring it! 🙂 I cannot wait for the next summit!

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Did you run the Rock ‘n’ Roll Chicago half marathon this year?! If so, how did it go for you? 

Strava: the social media for endurance athletes

Disclaimer: I will receive an annual Strava Summit subscription and Strava merchandise to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!

What is Strava?

Strava is a free platform where you can track or add your runs, bikes, and swims. In short is is a social media platform for endurance athletes. You can also join virtual clubs and challenges if you are the type of person that finds extra motivation that way- I know I do! You can like each other’s activities (it’s called giving kudos) and write comments on them, similar to Facebook and Instagram.

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You can also add photos of your runs (I’m known to share  photos of my beautiful Lake Michigan lakefront runs :P) You can also find new routes, which is especially useful when traveling/running in a new location.

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How Can I get Started on Strava?

All you need to do is create a free account with a valid e-mail address or your Facebook account-it’s that easy. You do not even need a smart watch to use Strava. Something I did not know until this summer. But a lot of people connect their activity trackers to Strava anyway, especially in the running community (So many of us are rarely seen without our Garmins, even on dates. haha). I’d also recommend downloading the free iPhone or Android Strava App, so you can upload or track activities, and give kudos on the go.

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Features of Using Strava

  • Ability to transfer activities from other devices onto Strava (i.e. run with a Garmin or Suunto watch and  then upload your run to Strava)
  • Track your activity without a smart watch (I did not know Strava could do this until my Garmin died mid-run a month ago and I was able to track the reminder of my run on my smart phone via the Strava App. You can track your entire run (bike or swim) via Strava if that is your jam
  • Get awesome metrics from your workouts that you didn’t know you needed, but you’ll soon wonder what you did without them (and use them to inform training decisions):
    • Distance
    • Pace
    • Time
    • Elevation
    • Calories Burned
    • Heart Rate
    • Cadence

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  • Track your activities to see how many miles you are covering or minutes working out each day, each week, each month, and even each year. This can help you see how far you’ve come or how you’ve trained for previous races as compared to the current race you are training for
  • Track the mileage on your shoes, so you know when you need to retire your current pair and get a new one

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  • Add friends that you worked out with when they forget their watch or phone. This only works if the friend is a current Strava member. My husband did this on an easy run while ago when my Garmin watch refused to connect one run and it saved me because as many of you know, I have to keep track of my running  #typeA
  • Create groups based on running clubs, cycling clubs, swimming clubs, traithalon groups, or other common interests and run challenges within the group (i.e. highest weekly mileage or longest time spent working out). I created a group for people who have the goal of running 2019 kilometers in the year 2019 and it’s been a nice little group. Feel free to join if aren’t already in it. 🙂
  • Join challenges to keep you motivated. Each month I join the monthly 5k and 10k challenge at least, but then they have many other ones from climbing to cycling to virtual races. Earn trophies when you complete the challenges!

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  • No matter where you live, there are sections of road or trail where people run frequently and there is a leaderboard showing how fast people have run those segments. So if you are competitive (like me 🤣) you can try to be the leader of the segment! Strava will automatically rank you anytime you run a segment. Even if you are not the leader, it is interesting to compare what time you’ve run on that segment at different points of the year or during previous years. Segments are all in good fun!
  • Privacy filters, so people cannot see where you live if you frequently run from your home
  • Advanced Strava features for a good price through Strava Summit. Some of the features of Summit include: weekly goal setting, training plans, workout analysis, just to name a few.

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So what are you waiting for? Join Strava today! Or if you are currently on Strava share your profile below if you want me to follow you! 

Chicago Spring 10k 2019 review

Disclaimer: I’m reviewing the Chicago Spring 10k  as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!

The old saying goes, better late than never, right? So, it may be nearly a month after the fact, but I am finally reviewing my experience at the Chicago Spring 10k on Sunday May 19th. It honestly feels like the race was just yesterday, but maybe it’s just me feeling like this summer is flying.

A LOT has changed for me running-wise since May 19th. At that point I was two weeks into a new training plan and consistent running. After healing from my injury sustained during/after the Chicago Marathon in October 2018 I slowly started running again in January 2019, but with my crazy busy student and work schedule, I just did not have the time to run more than 5-15 miles per week. I kept this type of training up until the end of April where I ran whenever I could fit in a run and even did a few untrained races. As a competitive person by nature, with big goals, I knew this is not how I wanted my training to go the rest of the year and promised to get more serious about it. I received an opportunity to get coached by Jared Ward through his Endure Strong team in April. My goal race is the Rock N Roll Chicago Half Marathon on July 21, 2019 and I started a new training plan the last week of April/first week of May. There will be a future blog post on my experience with Endure Strong. I also started a one month run streak through Strava on May 1st, so at the time of this race I was 19 days into my run streak.

Let’s just say I was not in peak shape for this 10k race. With two weeks of consistent running under my belt and an unusually humid May day, I did not have any great expectations. I had talked to my friend Katherine before the race and we had a similar race plan, so we decided we would run the 10k together and then if either of us felt good, we would break away with no hard feelings. Neither of us felt particularly good during the race though, so this was a non-issue. Plus, we had an adventurous start to the race, where all of sudden Katherine disappeared from her spot next to me, because the crazy wind swept up her lucky visor. She was able to chase after it and a minute later returned to her spot running by my side. We hit mile 1 around 6:45, which was slightly faster than our plan of 6:50, but did not feel terrible.

But then the struggle-fest began…it was not getting any cooler and I was low-key getting annoyed that we had to keep weaving around the 3 hour half marathoners in our lane and then not veer into the other lane where the sub 1:20 half marathoners were rounding the final few miles. The half marathon started about 45 minutes before the 10k in the hopes of avoiding race overlap. I’d say my only complaint about this race is the over-lap still occurred, but it’s not a huge deal. Anyway, miles 2-4 were a struggle. At this point Katherine and I were no longer running together 😦 . And I just felt clunky and overheated, but that’s to be expected when it’s extremely humid and you’ve only been training consistently for two weeks. My splits were 6:46, 6:48, and 6:55. The picture below summarizes exactly how I was feeling.IMG_9818

Then just before mile 5, I saw my husband cheering and I caught the 1:30 half marathon pace group. This gave me a little energy, but I was still feeling like garbage. I told myself if I could stick with them I could ensure my remaining miles were under 7 minute pace. I knew this was a tall task because I was also starting to have some GI issues (sorry for the TMI). I told myself to focus on sub 7 minute miles and not pooping (again, sorry for the TMI, but aren’t we all runners here? 😛 ). I was successful with my second goal (LOL), but not my first goal. Mile 5 was a 6:55 and mile 6 was a 7:05. I was able to kick it in around 6 minute pace for the final 0.2, but it did not feel great, especially with the GI discomfort. My overall time was 43:20, which is technically a 38 sec PR, but that’s not saying much when my first 10k last year was also run untrained. 

I’d be lying if I said I was not disappointed with this race and time, but I need to give myself some grace. I had only been running consistently for 2 weeks going into the race and I had not done speed work. Now, nearly a month since this race, I can confidently say I would run a much faster 10k (maybe around 40 minutes), since my training is going well and I’ve been doing speed work! It’s good to have perspective of where you are at in your running journey. On May 19th, that was what I had to give. And in the near future I will definitely go after that 10k time. If you read Katherine’s review about this race, she had a similar experience. IMG_4652Overall, it was a well run race (minus the 10k/half marathon overlap) and it was fun. I loved that we all got a free plant for finishing (I still have mine, but it looks dead 😦 ) and the post-race brunch was a nice touch (even though there were not many vegan options, but that’s what I expected). The best part was getting to hang out with Katherine and finally meeting Katherine’s athlete and my Instagram friend Maddie in real life after the race. We all took some silly pictures and just giggled about how hard and hot the race was. I was in awe of Maddie because she ran the half marathon and I could not imagine how that would have felt, after the struggle I felt during the shorter 10k race. But, we all did our races and are stronger athletes because of it! And this is still a must-run race, because most years the weather is nice and the city/lake views you get during the race are outstanding. I plan to run the 10k or half marathon again next year! I also plan to be better trained this time around 😉 Processed with VSCO with c1 presetHave you run the Chicago Spring Half Marathon or 10k before?! Did you run it this year too? 

What is the difference between vegetarian, vegan, and plant-based?!

*Note: I am not a doctor or medical professional. I am studying nutrition and on the path to become a Registered Dietitian Nutritionist (RDN). Please, contact a healthcare professional with any questions or concerns before adapting a new way of eating.

It is 2019 and I would be shocked if you told me that you do not know at least one person in your life that is vegetarian, vegan, or plant-based. Same with gluten-free. Or soy-free. Or oil-free. But, I digress. The focus today will be on plant-based eating. You probably hear about this way of eating all the time or may even eat plant-based yourself on the daily or by participating in #meatlessmonday. But, do you truly know the difference?! It’s okay if you do not! I’m here to save the day 😉

As a future Registered Dietitian Nutritionist (RDN), food is my favorite topic! I love researching about food, talking about food, cooking food, and obviously eating food 😛 But as your favorite future RDN, runner, and black bean lover (I’m making a lot of assumptions here, okay? :P) I am here to set the record straight about the differences between the types of plant-based eating patterns, and to provide you a few resources along the way. So, let’s get to it! I promise it’s not that long, but full of helpful information and a link to some resources! 😉

Me eating a vegan cookie dough bite and living my best life 😛

The key difference between vegetarian, vegan, and plant based

First of all, let’s be clear. Vegetarianism, veganism, and plant-based diets have a lot of similarities, but they are not the same. Two of them are diets and one of them is a lifestyle. More on this later.

According to the Harris Poll conducted by Vegetarian Nutrition resource group in 2016, 37% percent of the population always or sometimes eats vegetarian meals when eating out (1). Note that approximately 3% percent of the population is vegetarian (including vegans) all the time, regardless of whether they dine at home or out (1). A slightly higher proportion of people (5%) always eat vegetarian or vegan meals when eating out (1). Three years later, in 2019, I imagine the numbers of vegetarians are even higher, and we see this reflected in huge increased in plant-based options at restaurants. There has also been an increase in exclusively plant-based restaurants. This makes sense because nearly 25% of millennials (yes, I am one :P) consume a vegetarian or vegan diet (2). With the increasing popularity of plant-based, especially with my generation, you may find yourself wondering about the differences between the 3 eating patterns.

Whether it is something you are interested in yourself, you are about to host a dinner party with a vegan guest, or you are unsure how to explain yourself to your family, this is the post for you!

So, grab a bite to eat and let’s discuss the key differences! 🙂

Vegetarian

A vegetarian diet refers to an eating pattern that forgoes all forms of flesh foods (3). This includes seafood, shellfish, poultry, beef, etc. A vegetarian consumes a diet containing fruits, vegetables, grains, legumes, nuts, seeds, and soy products, but no flesh foods (3). Depending on the type of vegetarian, they may consume dairy or eggs, though (3). A vegetarian who still consumes honey, dairy products, and eggs, but no flesh foods is called a lacto-ovo vegetarian (3). A vegetarian that consumes dairy, but not eggs is referred to as a lacto-vegetarian and a vegetarian that consumes eggs, but not dairy is called an ovo-vegetarian (3). There are a multitude of reasons someone might adapt a vegetarian diet, but the most common reasons include: health, environmental concerns, ethical concerns, and enjoyment of vegetarian foods (3,4). Some other less common, but still fun reasons to go vegetarian: you’ll be more regular (runners love talking about poop 💩), your dinners will be pretty and colorful 🌈 (millennials love putting food pictures on Instagram :P), and you may live longer 👵🏻 (4).

Veganism

Veganism, is not a diet at all, but rather a lifestyle. What does this mean? Someone who practices veganism will not consume any flesh foods, honey, eggs, or dairy. Vegans have been dubbed “strict vegetarians” by some groups. Yet, veganism extends beyond diets. True veganism is an ethical practice that seeks to reduce harm and suffering of animals in the world. A vegan likely will not wear clothes with any animals products (i.e. wool or leather), will not go to zoos, use products tested on animals, and any other activities or practices that might bring harm or suffering to animals.

Please, respectfully discuss with me in the comments or via e-mail if you agree/disagree with the following… but some people may identify as vegan, but occasionally wear animal based products because they already owned them before going vegan (but then will not buy any more animal based products moving forward), use make-up that was tested on animals, or they might allow their child to go to a zoo for a school field trip. The end goal of the vegan lifestyle is to reduce animal harm and suffering, but to also make this lifestyle accessible to as many people as possible! A 95% vegan lifestyle is better than a 0% one! Registered Dietitian Nutritionist Taylor Wolfram of Whole Green Wellness describes this beautifully and in more detail in her post entitled: Veganism is not a diet. I highly recommend checking it out!

Plant-based

Finally, plant-based is a more general term that refers to a few different eating patterns. The most common type of person who calls themselves plant-based is someone who eats a mostly vegetarian or vegan diet, but occasionally has meat or dairy products. A pescatarian falls under this category because they consume a vegetarian diet, but they also eat fish, dairy, honey, and eggs, but no other flesh foods. A second category might be a person who is a true vegetarian or vegan, but they call themselves “plant-based” because it is a more general term and they like the flexibility of this classification.

As of today, I personally call myself plant-based, because I am 98% vegan, but I very occasionally consume food that contains honey (but otherwise no animal products) and some of my clothes and cosmetics are made from animal by-products or tested on animals. I am slowly working to live a more cruelty-free lifestyle, but with my current budget as a student, I’m not about to throw away clothes or shoes I already own, but I try to only buy vegan products when I’m on the search for something new. *If you have any thoughts about this please comment or e-mail me, but be respectful.

A third category of plant-based are people that eat a whole foods, plant-based diet (WFPB). This diet is technically a vegan diet in the sense that it avoids all flesh-foods and animal by-products, but they may not have the ethical ties that a true vegan has (5). Furthermore, a person adhering to a WFPB typically avoids processed foods and choses minimally prepared foods, as close to the Earth as possible, such as i.e. salads (5). This diet was made popular from the documentary Forks over Knives and the book The China Study.

Do you eat plant-based, vegetarian, or vegan? I’d love to know if you do and why you do! Drop me a comment below. Be on the lookout for more information about plant-based, vegetarian, and vegan resources for endurance athletes, specifically, later this summer!

Additionally, comment below or e-mail me if there’s a topic you’d love for me to cover here. My goal is to help and inspire all of you! 🙂

BONUS! Check out the new blog tab, entitled RESOURCES for some of my favorite resources for plant-based recipes, books, cookbooks, and documentaries! 🙂

References

  1. How Many Adults in the U.S. are Vegetarian and Vegan?
  2. Everything Is Ready To Make 2019 The “Year Of The Vegan”. Are You?
  3. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets.
  4. Why Go Veg?
  5. Plant-Based Primer: The Beginner’s Guide to a Plant-Based Diet

Cinco de Miler 2019 review

Disclaimer: I’m reviewing Cinco de Miler  as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!

This is the first race I’ve done truly for fun and not for competition. And for this type A, competitive runner that was tough! But I have not had that much fun in a race in a long time, so I’m glad I did 🙂 I think the reason I had fun is because I agreed to run the race stride for stride with one of my good friends, Ben! He had just run the Illinois Marathon the previous week and I have just started seriously training, so there was no reason to run a fast, competitive race for either of us. I also do not think I was capable of a fast, competitive race at this point anyway. 😛

We lined up in corral A and agreed to keep our 5 mile race pace around 8 minute miles. And that is exactly what we did! Although it was technically a negative split! Mile 1 was 8:00 minutes and by mile 5 we were at 7:27, but this is because we saw my husband and the inflatable piñata that signified the finish line. The course was flat and fast along the lakefront path, although there were some spots of flooding from the recent rain. The volunteers were nice and helpful, especially with the spot on the course around mile 4 where we had to veer off the lakefront path. Post-race we were offered beer (although not me because I forgot my ID). And there was a mechanical bull, but I was too afraid to try it. It looked really fun though! And the breakfast buffet had tacos galore. I was thinking about tacos when the photo above was taken (not really, but I am that happy when I am running or thinking about tacos 😉 ).

Overall, the Cinco de Miler was an awesome race! The race day weather could not be beat, either. The race course is flat, fast, and it’s a rare distance, so it is an (almost) guaranteed PR (unless you didn’t race it like me). The post-race party was very festive, with the music and mechanical bull. And they had breakfast tacos, enough said! 😛 They also have free race photos and who doesn’t love that?! It is a race that I plan to run again, but to actually race the next time 😉

Did you run the Cinco de Miler this year or in previous years? What did you think?

Shamrock Shuffle 8k 2019 review

Disclaimer: I’m promoting the Bank of America Shamrock Shuffle 8k as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!

After not making it to the start line for the 2018 Shamrock Shuffle due to illness, I was excited to not only receive an entry for the 8k race, but to make it to the start line healthy 🙌🏻 I also convinced my husband to run with me as per usual 😉 Well, not with me, with me, because he is a lot faster than I am! As I previously mentioned, my training has not been stellar with my busy student schedule and I’m still easing into hard training post injury. I only did two fartlek workouts going into the race and I averaged 15 mi/week. My goal going into the race was to have fun and run 7 min miles. I was definitely surprised with my race result to say the least! I ran 33:15 (6:42 pace) for the 8k, which is not too shabby for such low mileage and little workouts. My BibRave friends and I decided not to enter the team competition, so I accepted a place on the Recreational Oiselle IL team and our team came in 1st! The results are age-graded, so my time did not put me on the scoring team (top 4), but it was still fun to run on a scoring team like the good ‘ol cross country days.

My Garmin was not working, so most of the race I had no idea of my pace and just tried to maintain a “comfortably hard” pace. Plus, I found myself distracted by all the race views and reminiscing on when I ran the same streets for my first marathon last October. 🙂 Anyway, when I hit the 5k in 20:39, I realized I was running sub 6:40s, even though I thought I was running 7 min miles. Then, I got a side stitch around mile 3.5 and slowed down considerably (or so it felt) 🙃 I am not sure if it was the oatmeal and dates I ate 1 hour before the race start (I usually need 2-3 hours to adequately digest) or my lack of training, but I told myself to jut try and hold on for less than 1.5 more miles, despite the pain.

Chicago Road Runners, a local running club, snapped the picture of me below trying to focus through the side stitch pain. lol. I was able to bring it home and only add 8 seconds per mile to my pace, so I am proud of that. And I’m seriously proud of what I was able to do in this race considering my circumstances. I think with hard work and consistency, I’ll be able to chase some of my upcoming (and lofty) running goals! 🙂

I have my sights on a sub 30 minute 8k in future years and I know I have to put in the work to achieve that goal. I cannot just coast by on 15 miles per week! Although, Ashlyn is helping me train more seriously and consistently starting now (Do I really have to do 400 meter repeats this week? :P) So hoping that helps me achieve my goals at my half marathons in May and July-do not worry there will be a blog post all those in the near future 😛

Other race notes:

-Expo/packet pick-up: The packet-pick and expo were held at the McCormick Center, which was coincidently the same weekend as a Comic-Con. So it was crazy crowded 🙃 experience at the expo last Saturday was fine, though. I was able to pick up my packet and swag, chat with some brands, and force my husband to take the below picture with me. He loves when I make him take pictures 😛

-Parking/transit: The race starts at Grant park and parking can be both challenging/expensive, so I recommend public transit, biking, or running to the start. My husband and I walked/jogged to the start line, since we live pretty close to downtown.

-Gear Check: This race had gear check, so I was grateful to be able to warm up in layers and then ditch my warm-ups at gear check. Although, after the race it took gear check over 10 minutes to locate my bag…that was frustrating and an unusual experience. Usually my experiences with gear check are smooth. I found out the worker just put my bag in the wrong section. I got a little short with the workers because I was chilly post race and I feel bad, but sometimes we are not our best selves post-race when we are hungry. Or maybe that’s just me?! I doubt whoever worked the gear check reads my blog…but if you do I am sorry for being short about my misplaced (and later found) bag. It was not a big deal!

-Start line: Unlike the Chicago Marathon (which also starts at Grant Park), it was super easy to get into my corral. That experience at the Chicago marathon was kid of stressful, I will not lie! I barely made it to the back of my corral (C) at the marathon. But at the Shuffle last weekend it took less than 5 minutes to get into corral A. I noticed a lot of corral jumping and lack of regulation at this race. It was stricter at the marathon. All around me there were people who should have been in corral D, but were in A with my husband and I. Oh well, though 🤷🏼‍♀️

-Swag: The swag this year was SWEET! I am obsessed with the hat. Although, I wish I did not need to run in such a warm hat now that it is the beginning of April, but also at least my hate is cute🤣I’d be fine waiting to wear it again until next winter, though 😛 We also received dry-fit short sleeve tops that I plan to rock all spring and summer. The medals are AWESOME (see above!). Mariano’s had a lot of free post-race eats at the finish as well. I took everything I could hold from mixed nuts, to fruits, to granola bars. I was grateful that they had a lot of vegan options. I actually forgot my post-race beer somehow 😭 But, we did get oat milk cappuccinos with my sister-in-law after the race, which made me feel better. haha.

-Post-race/Meet-ups: After the race we had a nice little BibRave met up in Grant Park. It was so fun to hang out with Mark and Ben again. And to meet Melissa for the first time. She even brought her dogs and they were the cutest! I missed Zenaida this time 😦 Maybe we can photoshop her into the picture below? I love that BibRave connects me to so many amazing runners across the country, but nothing beats actually hanging out with them in real life 🙂

I also FINALLY got to meet Amanda (not me 🤣) in real life after becoming Instagram friends, so that was awesome. I cannot wait to hang out and run more of the same races!

Overall, the Shamrock Shuffle 8k was an awesome race! It is flat, fast, and it’s such an obscure distance, it is almost a guaranteed PR. The swag is worth it and I love how everyone gets decked out in shamrock and green attire. It is the race that signifies that start of the Chicago racing season and one that I plan to run again!

Did you run the Shamrock Shuffle this year or in previous years? What did you think?