Dear blog

21 May

I am sorry I have not posted lately.  I promise to make it up to you by being a better health and wellness evangelist.

The Nike Women’s half marathon resulted in a strained IT band that required a week of crutches and two weeks of PT.

NOT FUN. But in all of that I decided to still go for it and take all the positive out of team in training and use it by being part of the Fall Season.


Here are some photos from the  Nike Women’s Half in DC.

I am in here somewhere



The race was crazy.  There were easily double the number of runners from the cherry blossom and somehow on mile ten I twisted the heck out of my knee but I still got this.

tiffany box


I recovered for a week using these



Physical therapy does wonders and I am lucky to be well on the way to training again.  I promised my family no half marathons till Fall.  ( I may have crossed my fingers)

Life is awesome, Fitbloggin is right around the corner and its finally warm and dry outside.

So blog, I hope we are made up now and I will be better about updating I promise!



Mom and a runner

16 Apr

This weekend I had the great pleasure of watching my daughter run in the More Half marathon in Central Park.  Her dad and I set up camp on Mile 6/12 so close to the course that I could touch the runners.

I watched Laura run by twice and could see her smile and was so proud of her.   She had a great race with her friends from work and it was a wonderful day.

Here is a picture of her from the start of the race.


Laura is the one that gave me the running bug.  I love to run now and watching a race and cheering the runners on was almost as much fun.  I knew how valuable it was to make eye contact with someone and say “One More mile, you can do it!”  It really does help.  I clapped so much that my hands hurt for hours!!

Then Monday happened and as a runner and a mother everything collied. I would hate to be a runner and know that my husband who comes to all my races was in danger.  I can’t imagine as a mom of a runner wondering if something could have happened on a part of the course I couldn’t see and maybe my runner was hurt. It was just awful what has happened and what can we do to manage all these emotions?  Cry, pray for the victims and the families, hope for swift justice and then


Tonight, I join up with my team in training group and we will continue to train for the Nike Women’s Half in Washington DC on April 28.  I will be there, my daughter will be there and my husband will be there with the GO LAURA GO sign we have taken to two previous half marathons.


We are Strands and we are a running family.





This is what a Tough Chik looks like !

31 Mar

This week I get to  officially start my Spring race season as a part of Team Tough Chik. My race shirt is in the mail and will be here any day.  This community has been so supportive and full of great advice as I have built up my training and sports nutrition plan.  Several of us are racing in the Cherry Blossom 10 miler and I can’t wait to meet up with them in real life.

Here is a picture from my run this Saturday after 6.5 miles with my Team in Training group.  It was me- age 52 and 6 other young ladies ages 24- 28 in the 10 minute mile group.  As my daughter and my Garmin watch keep telling me, age is just a number, because  I was in there with them the whole way.  Finish time 1:09.

It was another great week with the SBBC challenge.  I am loving my new glutes and quads.  The workouts are not getting easier but I am getting more into the routine of cross training and seeing the benefit of it in my running for sure.  Drinking water and eating veges are not a challenge for  me since I eat a very heavy plant based diet and all I drink is water and iced tea !

The week’s challenge is to try and eliminate one thing that is holding you back from your goal and I am going to try to eleiminate gluten.  I have tried in the past and found it too challenging. I will try again this week.


your galfriday4fitness



weekly workout schedule and a recipe that ROCKED this week

17 Feb







This was a great week and I am looking forward to another training week with an all clear from my orthopedic surgeon this Wednesday!

Last Wednesday we tried this quick and easy pasta recipe from one of my favorite site Oh she glows.

Ingredients:  Creamy Tomato Mushroom Pasta

  • 2-3 servings of pasta (I used fusili) I used gluten free
  • 1 tsp extra virgin olive oil
  • 1 small sweet onion, diced
  • 3 garlic cloves, minced
  • 8-oz sliced cremini mushrooms (2-3 cups sliced)*
  • 1-1.5 cups canned diced tomatoes, to taste
  • 3/4 cup fresh basil leaves, chopped
  • 1/4-1/3 cup nutritional yeast, to taste
  • 1.5 tbsp tomato paste
  • 1 tsp dried oregano
  • 1/4 tsp dried thyme
  • 1/4 tsp red pepper flakes (optional)
  • 1/2 tsp fine grain sea salt, or to taste


1. Bring a large pot of water to a boil. Add in your pasta and cook until Al dente, about 7-10 minutes.

2. Meanwhile, heat a large skillet or wok over medium heat. Sauté the garlic and onion in the olive oil for about 5 minutes, or until translucent.

3. Stir in the sliced mushrooms and diced tomato and cook for another 8-10 minutes or so over medium-high heat, until some of the water cooks off.

4. Stir in the fresh basil, nutritional yeast, tomato paste, oregano, thyme, red pepper flakes. Add salt to taste. Simmer for another 5 minutes or so and adjust seasonings to taste if desired.

5. Drain pasta and add back into the pot. Stir in the pasta sauce, heat, and serve immediately

It was delicious and was true to the portion size.  There was enough for Chuck and I and a leftover amount for lunch.

This week the plan is for

Mon- Office is closed so I am planning a run to to a spin class at the gym for a change of pace

Tues- Training run with team in training.

Wed- rest day- yoga and stretching

Thursday- Run

Friday- Run

Saturday- Long run

I was very fortunate this week to have all three weekend runs sponsored by donations.  I would love to keep that going. Go Phyllis Go

So if you have been waiting to donate, this might be the time to do it.  Friend me on Facebook  pstrand1 and I will give you a shout out too!

I will also mail you a bag of trail mix as a thank you gift too.

Have a great week,


your galfriday4hitness