Jenna, Author at Runs on Espresso

Episode 22 – Where Have I Been?

Posted on August 30, 2021August 30, 2021 by Jenna

Transcript:

Hello everyone! After about six months I was really missing making podcasts so I decided to start back again. I am going to limit myself to once a month since I have so many other creative outlets I’m working on. I also try to post one (1) running/fitness video a month over on YouTube so if you miss me, you can head over there to check it out. I’ll link in the show notes.

You may or may not have been wondering what I’ve been up to these past six months? Well, let me tell you! When we last left off in February I was training for the Yeti 24 hour challenge. I did finish that in March and it was quite the experience. I am glad I did it but it’s not something I ever need to do again. Would I recommend it to others? Yes but only if you want to challenge yourself with something different. It’s not something everyone has to do.

After reading as much as I could on the internet about training and planning, I had a plan but no real training regimen. So if you are looking for a niche coaching area may I suggest training plans for 24-hour challenges? Mostly what I ended up doing was eventually splitting my long runs up. So I would run 5 miles, take a break for a few hours, and then head back out for another 5 miles.

It helped a bit but I really think I should have started the splitting sooner and done some more. Not sure how much more but I think it may have helped.

For planning, there are a lot more resources out there. A lot of people that have done the Yeti Challenge wrote blogs about it. I think the biggest advice I learned and followed was to start in the morning. I started at 5 am and my last run was at 1 am. Then you can just go to sleep and not have to get up throughout the night.

I also think you are fresher if you start in the morning. Imagine starting at like 5 pm and having to go for 24 hours after that.

I also made sure to eat before and after each run. Nothing too heavy or greasy. Nothing that would really upset my stomach. I also made sure to drink plenty of water. And I rested mostly between rounds. I took a nap once in the afternoon and between the 9 pm and 1 am rounds. It wasn’t the best sleep because I was so worried about not waking up!

I also ran very conservatively for all of the rounds (except the last one because I just wanted to be done). And if I needed some walk breaks, I took them. It was a little warm during the day but not too bad.

The hardest part was the next day. I didn’t get to sleep in late because my dog woke me up and I didn’t want to sleep all day and mess up my sleep schedule. It took me a couple of days to get back into my normal sleep schedule and not be super tired.

After the Yeti I didn’t have much going on, so I just took my time to recover and slowly build up my miles. April was a low mileage month. In May, I decided to register for the virtual Boston Marathon. I figured this was the only way I’d ever “run Boston”. We all know I’m not fast enough to ever get a qualifying time and I would never be able to raise enough money for fundraising so virtual it is!

And yes, this will be my first official, unofficial marathon.

I’ve trained for two and wasn’t able to even get to the start line so I am determined to finish this one. Even if I have to crawl 26.2 miles. So, that is what I have been doing since June. Training for a virtual marathon.

Let’s pause for a quick ad break and when we come back I’ll tell you how marathon training has been going.

AD BREAK

So I started marathon training in June. I did really well in June. I started July off really well too. But then I got glutened. If you are new here or have forgotten, I have celiac disease so being glutened can put me out of commission for a while. I was out for a week straight because of it. And then I went on vacation so I didn’t get in runs for about two weeks. Although while on vacation we did a few hikes so that kind of made up for it.

In August I switched marathon plans. If you read my blog you know I remembered that speed work in Phoenix summers do not mix. I was using one Hanson’s plans and switched to the Just Finished. I was struggling through speed work and thought it was best to just dump it for the time being and focus on the miles. All I care about is finishing. I’d love to do it in under five (5) hours but if it takes me 7 hours to do it, so be it. I will crawl if I have to!

I then missed a week in August because I just let one bad day turn into several. My allergies have been acting up and I’m not sleeping well so I used it as an excuse to be lazy. But now I’ve realized I need to keep pushing forward so I am back out there and running. I plan to hit all the rest of my scheduled runs, even if my bed and/or couch are calling.

I’m gonna keep putting in the work and finally do a damn marathon.

I also need to finalize my route. I have an idea and I tested part of it out on a 15-mile long run. Part of it involves crossing at a four-way stop and running sections without a sidewalk. On my test run going out was great. There was plenty of room on one side but coming back it was covered in weeds. I had to run in the road and when I saw a car coming, I jumped into the weeds and tried to find a good path. There wasn’t one so I think what I would need to do is run on the wrong side of the road until past the weeds. It’s also a route that if I have someone available that day, they could easily stop at parking spots and give me cold water bottles or additional fuel if needed.

It’s hard to find a good route that is 26.2 miles!

September’s goal is to finalize my route, run about 175 miles, including my last two long runs. I also want to get in some more consistency with weight lifting and yoga. I’ve been hit or miss with it this month. What are your September plans and goals? I’d love to hear. You can leave me a voice message at anchor.fm/runsonespresso or send me an email at jenna@runsonespresso.com.

During all of this, I also had to deal with a frozen shoulder. If you listened to episode 18 you heard the story of how I fell doing pull-ups. Apparently, over a couple of months, I developed a frozen shoulder, most likely from that fall. I had to stop lifting weights. I started sleeping on the couch because it was the only place I could get comfortable. I ended up going to the doctor because it was so painful and causing elbow and wrist pain. I was referred to physical therapy and did that for a few months. I am about 98% healed. I have some limited range still but I can function now and keep working on it at home.

OH and a funny story! Or rather an awkward Jenna story… I was doing the virtual Pat’s Run in April. I didn’t wear the T-shirt since it was pretty warm so I was in a tank top. I was running along and listening to a murder podcast when I see this woman a block away. I can tell she is doing Pat’s Run because she is wearing the shirt. Normally I don’t say anything to other people. I may do a head nod or say morning and keep going on my merry way. Well, for some reason that morning, without thinking, as I pass this woman I yell, yes yell, I’M DOING PAT’S RUN TOO! And she gave me this look like I was a freaking nut job. I would have looked at myself the same way honestly.

And now time for Coffee Corner. I’ve been trying to finish Bate’s Motel. I have season five (5) left to go. Have you watched it? I think it is so good! I think Vera Farmiga and Freddie Highmore are excellent. Freddie as Norman is just amazing. He can go from this sweet, innocent child to psycho. And you’re just like what the heck? I’m trying not to give any spoilers away so I’m not sure it makes much sense. You just have to watch it.

We also binged Schitt’s Creek. Oh. My. God. Why did we not watch this sooner? It is such a good show! I was cracking up. David might be the best character. Again, if you haven’t seen it I highly recommend checking it out. I also liked how it wrapped up. All of the storylines seemed complete and right. It wasn’t like say Dexter where you wanted to scream because the ending was so dumb, lame, and made no sense for the character.

I didn’t read a lot in July but went on a binge in August. I’ve been reading some cozy mysteries and a lot of Gregg Olsen. Currently, I’m reading Closer than Blood by Greg Olsen. It’s book two (2) in the Waterman and Stark series. It’s written a little differently with several switches between characters, including the bad guy. It took a little getting used to in book one but now it’s old hat.

I also finished a little cozy mystery series by Cynthia Ellingsen. There are three books and they are all set in Starlight Cove, a small tourist town on the lake in Michigan. All three books were easy to read and the heroine in each book had to solve an old family mystery while trying not to fall in love. I really enjoyed all three. They were light-hearted, kinda predictable, and fun.

What have you been watching and/or reading recently? Any good recommendations?

Ok, I think that is all for this week’s episode! Next month I may do a book review of the two Hanson’s books I read in preparation for my marathon.

If you enjoyed this podcast, be sure to give it a follow. New episodes will air monthly on the last Monday of the month. I plan to keep this schedule for a while since I have so many other things going on. In the meantime, you can find me on youtube, Twitter, and TikTok at runs on espresso and Instagram at runs_on_espresso.

If you like this podcast, I’d appreciate a rate and review wherever you listen. And be sure to share it with anyone you think might enjoy it.

If you have a show idea, something you’d like to hear more about, drop me a message at anchor.fm/runsonespresso or email jenna@runsonespresso.com I look forward to hearing your ideas!

Until next month, I hope your runs are as strong as your coffee!

Gluten Free Brownies

Posted on August 24, 2021November 23, 2021 by Jenna

What kind of gluten-free/celiac blogger never logs about food?

It me.

I’ve been a little behind on the food front. I have a ton of things I need and want to make! I have a ton of mixes I was sent and I need to make and review. I just haven’t been feeling like baking much after my last disaster.

But I finally made a plan to start working through my mixes with one a month. Hopefully, it will spark my love for baking again and I’ll get in more than once a month.

I started back this week with a personal favorite, BROWNIES!

Brownies are one of my favorite desserts and I noticed the Josie’s Mufin & More mix had a recipe on the back for brownies. I decided to give it a try. First, I had to grab some chocolate chips at the store and because I’m extra I grabbed dark chocolate over semi-sweet. Whenever I can upgrade to dark chocolate I do.

I first read through the recipe and ingredient list and prepped as much as I could. I believe having as much done before you start, the better. And I always read through the recipe a few times before I start. Ok, at least once before starting.

I wish the recipe on the back had been easier to read. The directions were before the ingredient list, which is odd. I usually see ingredients then directions. The directions were also one big paragraph. I would have preferred for the steps to be numbered and an enter/return between each step. It was hard for me to read as one block of writing.

I felt the batter was a bit thick. I felt like I missed something but I double-checked and I followed the instructions. The recipe also called for a 9×9 pan but I only had 13×9. My square pan needed to be replaced so I got rid of it but haven’t bought its replacement yet. Oops.

Now, for the taste test!

A bit dense which is not surprising for gluten free. The top was a little crunchy. I probably should have left it in a few more minutes. I did 30 minutes of the suggested 30-35. They’re not too sweet. Chewy. Overall these are decent homemade brownies! I would make them again.

They would be delicious with ice cream! Maybe coconut ice cream. Yum!

How do you top your brownies?

Coming Back!

Posted on August 23, 2021August 25, 2021 by Jenna

Back to the Office with Desk Accessories

Posted on August 17, 2021November 23, 2021 by Jenna

August is back to school time but many of us adults are also dealing with heading back to the office. New desk accessories can help ease the transition to more in office days.

Some of us have been working at home for the past year and a half and workplaces are starting to call people back into the office. I am settling into my new schedule of three days in the office and two telework days each week.

Being at my work office more, I’m realizing how boring it is compared to my home office!

Over the past year and a half, I’ve added more EC desk organization to my home office but my work office has some old, sun-faded items I bought at Target about 10 years ago (maybe more)! I’ve been debating if I upgrade my home office and take the old stuff to work. Plus, I’ve realized going back and forth I need a different setup at work.

What do I use at home? So much.

I may have a slight obsession with pens and highlighters so I have plenty of pen holders. My favorite is the hexagon in navy and pool. I also love the clear trays that came in the MCC acrylic set. The little one is great for small post-it notes and credit cards and the long one holds my gum, eraser, white-out, extra staples, and my work cell phone. The letter holder has a lot of stickers.

I think I need another acrylic set for my work office.

I also use the triangle paper holder for all my work folders. At work, I have a standard, boring black one. Might need to upgrade that! And lastly, I have the layers desk organizer. I might take this set to work and replace my home one with the new color blends set.

What desk accessories would you grab to update your work office?

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Monthly Dashboard: A Thorn in all Planners Side

Posted on August 10, 2021August 7, 2021 by Jenna

Monthly dashboards are a big topic in the planner world.

Every week someone asks, “what do you do with your monthly dashboard? I need ideas!”. No one quite seems to know what to do with them at first. The dashboards can be a bit of a mystery to work out.

There is no right or wrong way to complete a monthly dashboard.

It can take months or even years to perfect your dashboard. With a lot of trial and error. You may not even refer back to it throughout the month. And that’s ok! We’ve all been there and we’ve all had the struggle of figuring out the blasted monthly dashboard.

Erin Condren dashboard a few years ago titled the blocks and it didn’t seem to work for anyone. Everyone either ignored the headings or put stickers over them. Since then EC has removed the titles. It’s better to not have those headings but it also makes it harder.

No one knows what to do with the blank spaces!

Blank spaces are great but they can be a struggle if you have no direction. It’s like a painter staring at a blank canvas or a writer at a blinking cursor.

Starting is the hardest part.

If you want to focus on one area to improve, like fitness, the dashboard can be a great place to track goals, weight, workouts, and many other health or fitness-related items. I’ve been working on my dashboards in my running binder all year and I’ve finally got a good groove going!

My focus is running and weight loss but you could also use the dashboard for steps, weight training, whatever your main focus is. You could track almost anything on the dashboard. The dashboard has a large blank square, and two smaller boxes (one with four bullet points and one with lines), and a dot-grid rectangle.

As you can see in the photo above, I used the large box for a quote this month. I’ve varies what I use this space for each month. I’ve used it to track races (in-person and virtual) and I’ve also put reminders for the month (like marathon training starts). This space is a bit flexible for me.

I use the four bullet points for goals. Obviously, I don’t write the entire goal but a quick note to remind me of my goals. I use the lined box to track weight fluctuations. I weigh in on Saturdays and record weight, body fat, and BMI. I’m thinking of dropping BMI as I know it doesn’t mean much on an individual level.

Lastly, I use the dot grid to visualize the miles I have ran. I don’t do anything fancy but you could definitely get creative with tracking miles. Highlighting each mile after I finish a run helps me track my monthly miles.

You could use the lined box for tracking weight-lifting PRs for the month. Write out bench press, deadlift, squat, etc where I have the date and then track each week’s weight. You could track steps, water, weight changes in the dot grid area as well. I’ve seen graphs with weight changes on dashboards.

Get creative and start using your monthly dashboard to reach your health and fitness goals!

Let me know, how do you use the monthly dashboard? What health and fitness ideas do you have for the different boxes? Drop them in the comments below.

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Change of Plan!

Posted on August 3, 2021July 31, 2021 by Jenna

Sometimes you need to step back and re-evaluate your plan.

I recently had to face the music and change my marathon plan. I had been doing a plan which included speed work. I love doing speed work but it was becoming too hard in the summer heat and humidity. I struggled to hit paces, walk or stand to recover, and not want to go out for those runs.

Which is not like me.

I usually look forward to going out for speed workouts (well, except tempo runs but that’s another story) and knew something was wrong since I was dreading them. Even my favorite, 400-meter intervals.

I thought about switching plans and discussed it with my best running friend. She thought switching to the Just Finish plan for August was a great idea. I also did an Instagram poll that said it was determined I should drop the speed work and go with the Just Finish plan.

So that’s what I did.

It’s not my first choice because I would love to finish a marathon in under five hours. But my main goal is to just finish a marathon so it makes the most sense. I still plan to try for under five hours.

I set aside some time and updated my running binder* with the new plan for August, September, and October. I also plan to find a way to get more strength training and yoga in. I want to do two days of strength and one of yoga. I will probably add yoga to Sunday after my long run. I like getting an extra stretch in after.

I’m struggling with strength though. I need an actual plan I can follow. But all the plans I have are for four or five days, not two. I don’t want to adapt a plan to two days a week. I’ve done that and right now I need something like “two day strength training for dummies”.

Does that exist?

Do you have a strength program that is set up for twice a week? Drop it in the comments! I have dumbbells, bands, and a bench at home so I can do a lot (or find similar exercises).

Have you ever had to switch up your training plans? Why? And how did you handle it?

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How to Run in the Summer Heat

Posted on July 20, 2021July 19, 2021 by Jenna

Running in the summer heat is tough, both mentally and physically. But if you put in the time and take steps to stay cool, you will reap the rewards come those fall and winter races!

I’ve been running in Phoenix since 2009. I started focusing on running outside and all year round in 2012. I’ve been there, done that, and here are my top 10 tips to staying cool in the summer heat.

Go early (or late). I used to go for my runs at 8 pm after the sun had gone down. Of course, that was before I decided I wanted to be an endurance runner. It’s hard to go out on a Saturday or Sunday at 8 pm and run for a few hours. I now run in the morning when the lows are 85 or 90. When I work at home I can go at 5. If I have to go into the office I go at 4.
Hydrate, hydrate hydrate! Why three hydrates? Cuz you need to be hydrating before, during, and after. How much is dependent on your location and needs. I carry water on every run in the summer because of how dry it is here. Other people in different climates could probably get away with no water on shorter runs. I also supplement with electrolytes. For long runs, I take a bottle with me. Sometimes if I can tell I am more dehydrated after a run I will do an instant hydration drink. It’s really about paying attention to your body and trying to stay ahead of it.
Wear protection. Especially if you will be out when the sun is. Sunglasses, hat, sunscreen, bug spray.
Wear light colors and light-weight clothing. Moisture-wicking is also great. Darker colors tend to absorb more sun and heat you up.
Go slow. In the summer my pace is slower than in the cooler months. Your summer pace might be 1-2 minutes slower than your usual pace.
And with that said… Take walk breaks as needed. I walk a lot more in the summer. On long runs over 10 miles, I tend to run 2-3 miles then walk while I enjoy my chews.
Plan your route based on shade, sprinklers, and other spots you can cool off at. I have stopped at a local park with a drinking fountain I can shove my head under. I run certain spots when I know the HOA is running the sprinklers. I try to have the sun on my back towards the end of my run because for me running towards the sun makes me feel hotter.
Adjust your run schedule. Do you normally run 6 days a week? Take an extra day off from running and do an indoor cardio workout. Last summer I got an indoor bike and took one day off from running to ride instead. You don’t have to buy a bike. Look around online for video classes. You can find some for free on YouTube or get a subscription like Les Mills or Peloton.
Lower your expectations. It’s great to have a plan but also know you may not be able to do it exactly. Summer heat is tiring so maybe you can’t do track intervals but you can do a few sprints towards the end of an easy run.
Lastly, and most importantly, listen to your body! If you’re tired take a day off. If you need to walk, walk. Hell, I’ve sat down on 18 miles runs in July because I needed to let my body cool down a bit.

I’ve tried a cooling towel but it didn’t work for me. It dried out in about 2 minutes. I think it’s too hot and dry here for it but it might be something that would work for you! They aren’t super expensive (this is $9 for two) so it might be worth it to try out.

I know a lot of people will put ice in their hats or sports bras. I haven’t tried that yet but maybe I’ll test it out this summer. I’ve also heard people freeze their water bladder. I’ve added ice to mine, which keeps it cool for a short while. I may try freezing the bladder for those 16 milers.

Let me know, what are your favorite ways to stay cool in the summer?

Did you know I have a youtube? You can head over there and watch this as a video!

Goal Refresh

Posted on July 13, 2021July 11, 2021 by Jenna

We are six months into the year. How are your goals coming along? Be honest. It’s ok to have dropped the ball a bit (or a lot). We all get busy. The days turn into weeks and the next thing you know it’s July.

How to refresh your goals in five easy steps:

Find the goals you set way back in January. I hope you wrote those down and remember where. Been there, done that before. It’s ok if you didn’t write them down. You probably have a general idea so go ahead and write them down now.
Think if your goals are still relevant. It’s 100% ok if find a goal or two that is no longer relevant. It happens. Our priorities change within different seasons of your life. If a goal no longer fits, toss it.
Find your why for the goals you still want to work on. Without a solid you want to achieve it, you will struggle to get it done. Your goal needs to be important to you.
Come up with a new plan to achieve your goals. You fell off the wagon but nows the time to get up, dust yourself off, and get back on track. Write down your goal, your why, and steps to get it done.
Put it on your calendar. Set up a goals notebook with your steps and when you will do them. Pick a day each week to sit down and plan your week. Each day, look over your plan and do whatever you had planned for that day.

Remember, there will be setbacks. We all have them. The important thing is how you respond. You miss a day or two? No worries! Pick up where you left off. You didn’t achieve a milestone? Don’t give up. Keep going!

What are your goals for this year? Are you going to take a moment to refresh them this month? How do you plan and track your goals?

Looking for a way to track your goals? Check out the or . Both have room to write out your goals, set up daily actionable steps, and a spot to review your progress.

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Gluten-Free Camping

Posted on July 6, 2021May 20, 2022 by Jenna

Summertime usually involves vacations! It’s a great time to shake up routines and see somewhere new. Vacations should be a worry-free, stress-free time.

But what about those of us with dietary restrictions?

It can be hard to know if the place you are traveling to will have options for you. Or if the airport and plane will have something you can snack on. It can be stressful. But what can you do to guarantee your needs will be safely met? How about a road trip and camping!

You are in control because you bring all the foods!

Make sure you have your own grill to guarantee there is no cross-contamination. You never know what was made on the campsite or parks fire pit grates before. Plus, with fire restrictions, you may not even be able to use your fire pit! We use a propane grill for both of these issues.

We tend to keep our meals pretty simple and do as much prep work before we head out. For breakfast, we make either scrambled eggs or oatmeal.

For the eggs, we save an old coffee-mate creamer bottle. We make one day of scrambled eggs, pour the mixture into the bottle, then mark the bottle with a sharpie where day one is. Repeat for as many days as needed. In the mornings when we make eggs we add meat, usually chorizo or bacon, diced onions and peppers, and chredded cheese.

We buy Picky Bars pop-up cups for oatmeal. They are flat and easy to pack and you just boil water, open the package, and add water! It’s simple and filling.

Of course, we always have coffee with breakfast. We have an all-in-one French Press. We boil the water and then add the coffee. It’s not the greatest coffee but it gets the job done.

We keep lunch simple: sandwiches, fruit, baby carrots, and single-serve bags of chips. We buy a tub of lunch meat and a package of cheese and assemble our sandwiches the day of so nothing gets soggy. We keep our bread in individual zip lock bags since one of us has gluten bread.

For dinner, we pre-season steak and chicken and use our FoodSealer to vacuum seal. We either have a salad kit or foil potatoes for a side. To make the potatoes, buy cans of sliced potatoes at the store, make a tin foil packet, season (we usually do garlic powder, onion powder, and chili flakes), onion & peppers, and cheese. You can use your favorite seasonings and whatever toppings you like. They can go on the grill with the meat. We usually flip them when we flip the meat. If you wanted, you could add sour cream after cooking as well.

We keep it pretty simple but when we are hiking and off-roading we want filling foods that are gluten-free and easy to prepare.

What tips, tricks, and hacks do you have for camping foods? Drop them in the comments because we are always looking for fresh ideas!

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June at Cafe Noir

Posted on June 30, 2021June 16, 2022 by Jenna

June did not go as I expected for books. I had a plan but as usual, my reading plans went out the window. I did finish two of the books I had planned so go me! I had one DNF this month. I used to force myself to finish everything I started but I’ve realized life is too short to read books I can’t get into. Some of them I may attempt later because maybe I wasn’t in the right headspace but some are just awful.

I needed a fiction break so I grabbed an Amazon Prime Read book and LOVED it but then my library book came up so I added another fiction book into the mix. The library book wasn’t expected until July but I had put a hold on it in April so I snatched it. It’s the first in a series so I really wanted to get it so I could read the other books. LOL

I finished three books, DNF’d one, and have two that will move into July with me.

What did you read this month? Drop it in the comments with your thoughts!

The Digital Photography Book by Scott Kelby

Summary:

Learn about photography as if you are talking to a friend.

My Thoughts:

⭐⭐⭐⭐⭐/5

Scott Kelby’s books are always easy to read and understand. I always learn something new and am reminded of something I’ve forgotten.

Food Photography: A Beginner’s Guide to Creating Appetizing Images by Corinna Gissemann

Summary:

Tips and tricks to help you become a food photographer.

My Thoughts:

⭐⭐⭐⭐.5/5

Overall, I liked this book. As someone that already knows photography, there were several sections aimed at beginners. I read them, skimmed a few spots. I really enjoyed the information on setting up and designing the shoots. I learned a lot about prepping and using dummies that as a landscape/travel photographer I had never thought of.

The book was well written and easy to read. I would recommend it to someone interested in food photography. I think it will help with an upcoming project I have.

Becky: The Heartbreaking Story o Becky Watts by Her Father by Darren Galsworthy

Summary:

A grieving father writes about his beloved daughter being murdered by her stepbrother.

My Thoughts:

DNF/5

I couldn’t get in to the writing. I understand it was her dad writing it but he often went on rambling tangents that didn’t really keep me connected to the story.

I thought the personal connection would be interesting but it dragged on. I also didn’t like how they would tease the audience with current news stories of the even but then we are learn about Dad’s childhood for an entire chapter.

Lying Next to Me by Gregg Olsen

Summary:

Adam Warner’s wife Sophie is abducted in broad daylight while one vacation. Adam can see it happening but can’t get there in time to help.

My Thoughts:

⭐⭐⭐⭐⭐/5

All of the main characters were assholes and insufferable. But you gave it five stars?! Yah, just because characters are awful people doesn’t mean they were poorly written. Gregg Olsen knew exactly what he was doing.

I would say more but I’m afraid it would give some things away.