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Monthly Archives: October 2013

  • 7 SAR and September Training Recap

    I have been given the opportunity to run the 7 SAR (Summit Race Adventure) in Zephyrhills on December 7.  This will be my first "adventure" run with obstacles and mud.  This is the first adventure themed obstacle race in the world. There's 20+ obstacles based on the landscape of the seven continents.  The obstacle I'm most excited about is the zipline!  Wish me luck.  Or you can join my team with a 20% discount by entering 7SARBLOG20 when registering.

    7 summit adventure race


    Knowing that I now had two races lined up, my running got going.  It was a great month for running and I even added some cross training by using the Nike+ Kinect Training game on the Xbox.  As I mentioned before, my intention was to try a heart training running plan.  The concept of a heart training plan is a good idea, but putting it into practice it is a whole different story.


    half marathon training

    I ended up running 2 to 3 times a week with one cross training day three times in September.  I ran almost 48 miles with my longest run being a 7 mile run.  I modified the heart rate training as follows.  If I was running my long run at a comfortable pace, but it was above the designated heart rate, then I kept going as long as I felt comfortable and it was 1-2 minutes below what I expect my race pace to be.  On the days I was supposed to be doing a recovery run, I just ran at a comfortable pace.  I created my interval/speed workout by reaching the 70% heart rate threshold and staying there for as long as I could, then take a walking break for about a minute.   After catching my breath, I would start all over again and continue for about 30-40 minutes.

    With less than 30 days to the Walt Disney Dine and Wine Half Marathon I've entered the last month of training.  Time to kick it up a notch!

    Do you love Fall/Winter races?

    What's next on your racing schedule?

  • Chocolate Pudding Raspberry Popsicles

    by Xiomara Meeks - I am a big fan of the chocolate raspberry combination.   There's something about the tartness of a raspberry mixed with the sweetness of chocolate that has always held a special place for my taste buds.  While I may be late to the "popsicle" trend this summer, as my mom would say, better late than never.  With that in mind, I give you Chocolate Pudding Raspberry Popsicles.

    I came across these little popsicle makers at Family Dollar on one of my many trips to get supplies for the market.  I knew the girls would love the idea of trying homemade popsicles.  I started a search on Pinterest and after a while decided on taking a shortcut by using already made chocolate pudding and fresh raspberries from the market.

    chocolate raspberry popsicles

    These popsicles were super easy to make and just as delicious.  I started with the chocolate pudding, then dropped a few raspberries in order to have a "layered" effect.  Then topped off with more chocolate pudding and raspberries.  Into the freezer for a few hours.

    chocolate raspberry popsicles


    Here are some great links for other delicious popsicles to try this!

    Rocky Road Pudding Popsicles 

    Kiwi and Orange Popsicles

    Greek Yogurt Berry Smoothie Pops

    Frozen Fruit Pops


    Have you tried making popsicles at home?

    What's your favorite fruit to mix with chocolate?

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  • Bare Root Strawberry Plants Available Now

    Bare root Strawberry plants are finally here!  Now that the farm has started planting their fields, we have bare root Winter Star strawberry plants in bunches of 25 for $6.98.

    bare root strawberry plants

    Here are some tips on how to plant your bare root strawberry plants:

    1. Till the soil.
    2. Fertilize.  The fertilizing can be done before or after making the beds.  Fertilizing before bedding is called “Broadcast Fertilizing”.  The “Band” method is used after bedding.  The band is a furrow in the middle of the double bed approximately 4-5” deep.  We use 15 lbs. of fertilizer per 100’ double bed, use this to help you determine the amount you will need.   Set the plant about 4” from the band.  Do not let the plant touch the fertilizer because the roots will burn.  We recommend an anlysis of 6-6-6 dry or 20-20-20 water soluble.
    3. Make the beds.  The beds should be between 6-8” high and 24” wide for a double bed.
    4. Apply the black plastic.  The plastic is used to help control weeds, keep the berry clean, and to make use of the fertilizer.  Another important function is to hold in heat and moisture on cold nights.
    5. Start planting.  The plants should be set 12” apart in either direction.  A 2” slit is made in the plastic and the plant is set through the plastic.  Make sure not to bury the crown.
    6. Most importantly DO NOT SET THE PLANTS TOO DEEP! This is the most common error made in planting.  Be sure the crown is above the ground.  If soil or mulch covers the crown it will die.

    When you pick up the bare root plants, make sure to keep them refrigerated until ready to plant.  The plants may appear to lie down when first planted.  After the plants are set, it is vital that they be thoroughly watered.  Keep the leaves moist and the ground saturated for three to five days.  After 7-10 days the plants should be rooted, then water as needed.

    For more information on planting bare root strawberry plants visit IFAS.

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