RunRoamRecycle has moved..!

I can’t believe the day is finally here, but this morning I officially decided to make public the move of my blog! Switching to self-hosting is something I have wanted to do for a long time, and this morning I just couldn’t wait another day! I have been working on the new site for a couple days, but It’s obviously not 100% up and running like I want it to be. You’ll find several of the “pages” are still under construction.. but I just couldn’t wait one more day!

Please update your blogrolls, your google readers, your feeds, your bookmarks, tell your mom, tell your sister, RunRoamRecycle has moved, and Dr. TriRunner is a go!

Go there NOW, because to celebrate the grand opening of this training camp/sports med clinic/good food cafe, there’s a popilicious party (read: GIVEAWAY), starting at snack-o-clock. You don’t want to miss it!!

Thank you all so much for all the love and support you guys have given me here at RRR. I hope you stay with me through this new adventure at Dr. Tri Runner. Looking forward to seeing you there!


Cha cha changes…!

Thursday already? How did that happen?!

Last night something came over me, and apparently the roomie too. For whatever reason it was absolutely necessary that we stay up and watch Scrubs until 1:00am. On a WEDNESDAY NIGHT.

Whoooo does that?

Because of my mandatory-8-hour rule, and because my first class isn’t until 11:15, I skipped the gym, turned off the alarm, had a super random dream, but woke up feeling much better than I think I would have had I dragged myself to go do cardio. (RSC to be specific 😉 ) However, as “refreshed” as I may have been, apparently my mind was still running a little behind. Hence this tragedy happened to my morning coffee:


My morning cup of black gold turned into a morning cup of black NaCl onion garlic paprika cup of NASTY. I realized it the second I sprinkled it on and did my best to skim the spices off the top, but no amount of skimming could remedy this catastrophe, and down the drain it went.

Despite the absence of caffeine this morning that would usually leave me dragging, I was feeling just fine. In large part I’ll attribute that to the SUN that finally decided to reappear over our lovely city of Mini-apple. Splendid. I had a really fun first class.. we broke into three groups based on our personality types (A, B, C) and the got in little groups and just talked about how we act in different situations. I’ve mentioned before, I’m type A to the max.. probably type A+, but it was hilarious  to talk to the guys in my group about what we do when we’re waiting for someone who’s late.. have a slow car pull out in front of us.. or even just how extreme we take playing a board game (Grandma.. you’re goin DOWN). The class is called Lifetime Health & Wellness, and it’s through my major department (Kinesiology)… definitely my favorite!

Anywho my kiddies.. I will keep this brief because I need to meet the kids for SPIN soon! Tomorrow is TEAM MOVIE NIGHT and I’m hosting, so I have to hit Target on the way home to pick up some movie snacks! I mostly just didn’t want to go too long without posting, but also, I wanted to make sure I’m keeping alla YOU in the loop! Be sure to keep your eyes peeled, because there are some big exciting things coming to RunRoamRecycle! Some will be happening sooner rather than later, but in short, I’m pumped. And you should be too!

Until soon mis amigos!

Final days of the giveaway. Gym’n it. Boss..?

This is just gonna be a quickie (TWSS) but I needed to stop in and say


so if you haven’t yet done it, step ya game up and send me a photo already! Yes folks, it is really that easy.

I also needed to say that I just bought 48 bags of popcorn for $1.89 because I love Costco and I also happen to love coupons and I’m a boss (warning – mucho profanity ahead with that one). Really though… I am.


(excuse the blurries.. la madre doesn’t have practice taking photos on a cell phone)


Whhoooo does that? I felt like I was holding a child. A child stuffed with three types of meat, cheddar, swiss, and tomato slices. Beast. Or I guess I should say “Big. Overloaded. Sub. Sandwich.”

So basically, you really should go enter the giveaway. And then my friends, life will be complete. 😉

Innn other news – so I told you about the bone growth stimulator. Well, turns out with insurance and the whole the 80/20 deal, my “20%” is $700. Somehow I don’t think that fits in my college budget. BUT!!! Silver lining here.. maybe. Hopefully! As an independent and a student, I qualify for financial assistance. So if everything works out (go find some wood – knock on it!!) then I wouldn’t have to pay anything out of pocket. I’m prayin!!

I may not be eating any BOSS sammies, but I definitely am still getting good solid training in, and the appetite is high, in true Sperly fashion. My mom and I made our mother-daughter-tradition venture over to Costco today to get some goodies. As mentioned above, BOSS Orville Redenbacher popcorn – my favorite!! – had a coupon in the biweekly Costco Coupon book. $4 off an already low price of $5.97, making my 48 bags of salty goodness only $1.97. Also included in the purchases were many a produce: broccoli slaw, tomatoes, asparagus, mushroooms, and sugar snap peas, as well as my staple of all staples: egggg beaters a la Kirkland. I really do love Costco.

Wait wasn’t I talking about training? Right. So Tuesday/Thursday/Saturday is SPIN on my schedule, and this morning SPIN I did. It is not running, but at least it makes me sweat and I feel like I’m working. NTM, my Thursday/Saturday instructor is also a BOSS (how convenient) and he makes it that much more appealing to go to class. He had a sub today (as in substitute teacher, not SUB sandwich. I’ve moved on), and she is ALSO really great. My list of I-Like-You-Spin-Instructors is short and selective, but these two are both on the top. If you’re ever venturing into the world of Lifetime Spinning.. lemme know and I’ll hook you up. 😉


I took this photo a long time ago, and have been meaning to post it, because really, I do love my gym. BOSS? Hahha yeah I think so. This is over the railing, going down into the world of cardio/weights. I especially love my gym when I’m injured, as in now. They have so many options, and so many classes! In place of our run workouts on my practice schedule, I have “RSC” – otherwise known as Running Simulating Cardio. My favorite machine isn’t included in that picture, and it’s definitely NOT running (I don’t count it as “x miles” or any of that b.s. business…) but it is good. Good indeed.

Alright kids, that’s about as much random goodness I have time for today. If I didn’t mention it before, I got a research position at school through my kinesiology department and am a co-investigator on an awesome study we are about to start! I have to finish my IRB training, which if you’ve had to do it before, is loooooong, tedious, and did I say long?  I think I need to go pop some popcorn…


Returning to Reality

I want to get the rest of my Philly trip posted, because I literally have like FIVE posts that I want to do (some of them I already have written!) but they’re all backing up! Plus, I have some special events coming up this weekend (St. Croix Valley Tri, Victory Memorial 10K) that I’m sure are going to get some photo action…

So without further delay, here is the wrap up post to my Philadelphia trip – written on the air plain to Minneapolis! I did it in iWeb when I still had hopes of a iWeb/Wordpress marriage. No such luck. Thank you who ever invented Copy -> Paste.

Well my friends, my trip to the City of Brotherly Love has come to an end. I currently sitting on one of the smallest planes I have ever ridden on [edit edit] and I am ready to be home. 


Highlights of my trip:

DAD! I don’t need to say much more than that

Getting to see my sister and her husband on Saturday

A 15 mile run on Sunday along the Schulkyll River, el padre en tow on bike

A trip to REI where I got a nice tri top and some wind proof biking gloves (on sale!!)

Picnic dinners/lunches out on the river

A 6 mile run in the monsoon rain on Saturday

Getting to see where my dad lives, works, and has his new life in Philly


Here are some photos of our [way too short] trip:



el padre y yo after my/our 15 miler on the Schuylkill River


downtown Philly skyline – pretty! 


Dinner at Marathon Grill (v. good!) followed by a reallly good Gelato place! 


It was a good food night. I was happy! 🙂

What’s in store when I get back:

Work – jobs #1 & #2

Getting books

St. Croix Valley tri on Saturday

Victory Memorial 10K on Monday

School starts Tuesday

Sleep?! Please!?


More to come later peeps. Seeeya.

Philadelphia Cream Cheese

[EDIT: I wrote this in the airport before flying to Philly on Friday afternoon. Since the dang iWeb doesn’t have it’s act together and can’t play nice with wordpress.. I’m just copy/pasting it here! More Philly recap to come!]


Is that something you had growing up? We always had Bruegger’s cream cheese. Ohhh man. Bruegger’s Bagels. So good. 


photo credit:

photo credit:


Honestly.. what is better than a huge doughy hot bagel? And the SQUARE ones!! AAAAAH. When I was a kid all I would ever get was a plain bagel and garden veggie cream cheese. Every. Damn. Time. Since that age, I have greatly expanded my bagel and topping repertoire. But I still stand by Bruegger’s and say that they have the best bagels and cream cheese out there. Try it!!


So should this photo be of a bagel? Wait no. My initial point here was Philadelphia, which is where I am so [im]patiently waiting to get to. Who/what is so important in Philadelphia? That, my friend, has a simple answer: my dad! He moved there in December of 2008 for work. He had always planned on leaving Minnesota, but Philly probably would not have been the destination city were his job not headquartered there (is headquartered a word?). He is definitely a warm-weathered duckling (wow. I just referred to my father as a duckling. I need that Starbucks now) and I know he was planning on moving somewhere much warmer than Philadelphia. Sure, it’s a step up from Minnesota, but not by much.


So no.. no photo of a bagel. This is what it’s all about:




I have never been to Philly before, so I have no real expectations of what we are going to do, but whatever it turns out to be, it’s worth it! I probably wont see my dad again till some time after Christmas. Luckily that will be a nice break from my ridiculously-long-winter-break. Seven weeks? Really? What the frack am I supposed to do in the middle of winter in Minnesota for SEVEN weeks!? Go spear fishing out on Lake Harriet? Freeze a pond in my front yard? Sell homemade snow cones out on the corner? (I was only partly kidding about that spear fishing part.. I actually have done that with Gramps up at their house in small-town MN.)


Anyways, it will be a much welcomed trip. Maybe I can convince him that we should take a warm weather getaway somewhere! I had that idea like two days ago, and now I can’t get it out of my head! Aright.. I’m rambling now. I just want to get on the plane and be in Philadelphia. Seeee ya.


[EDIT: I think I wrote this before I found out I had a 3+ (read: 4) hour delay? I didn’t mention it.. so I’m guessing I didn’t know yet. Um, yeah. It was a LONG delay. Did I ever mention I’m not very good with patience? 😉 ]

Land of the Cheesesteak

Hello hello mis amigos. I am writing a quick “tide over” post before I head off to the airport. I am going to PHILADELPHIA to see my dad! He moved there in December.. and I haven’t been out to see him there yet. I have actually never even been to Philadelphia before! Been to Pennsylvania, but not the city of brotherly love. 🙂 (Is that the right phrase.. or am I completely making that up?)

Quick running update:

I am currently alternating between coffee, Powerade, and water. I did my third 20+ miler of this “season” (haha.. I never know what to refer to it as! This Twin-Cities-training? This period? Season works for me), and it felt fine. I ran it way slower than I did my last 20 miler because that is just the pace of the group I was with, and their company is worth way more to me than proving I can run sub 8s for a long training run. I ran into this situation two years ago when I was training for Med City – running with a group that is slower than my pace – but I seemed to do just fine when I ran a 3:19, so hopefully that trend will carry through!

My upcoming schedule for running/racing looks a little like this:

  • September 5th – St. Croix Valley Triathlon
  • September 12th – the Capitol Run – 20+ mile training run
  • September 20th – October 4th – Taper time
  • October 4th – Twin Cities Marathon!
  • October (3oth or 23rd?) – Monster Dash Half Marathon
  • November XX – Turkey Trot 5K
  • January XX – Winter Carnival Frozen Half Marathon
  • April XX – Boston 2010

I don’t know what other little races will pop in there.. but I usually do a few 5Ks just for fun (like the Turkey Trot! I think there’s a Jingle Bell 5K too…) so we’ll see. I also need to look at my budget because I’ve spent more this year on races than I have on the past. I don’t know that I’ve necessarily raced more,  but they have definitely been more expensive races. Especially with triathlons – that is not a cheep sport! Luckily, I’ve found ways to cut costs here and there (carpooling, sharing hotels, discounted bike shoes, etc.) but that is a whole ‘nother future post! 🙂

I promise – my Ragnar Post will be published soon! I made a photobook of the whole event.. so I’ve been putting a lot of time into that instead of writing up the dang recap! I leave you with photo of me n’ Rilo – my mom and I were getting a little carried away with sports mode on her camera 🙂 I’m bringin’ the McMac along to Philly, so maybe I’ll get a post up while I’m there! Otherwise, catch you when I get back!




Ragnar Relay Packing List

I’m not quite ready to post my Ragnar race recap just yet, but I can say WOW it was so much fun! I am 50% exhausted and 50% still pumped! We are already planning next year’s race. In the mean time… I’ll leave you with this:


When I was trying to think of everything I needed to bring along for the Ragnar Relay.. I felt like I kept forgetting things, or thinking of new things! The whole trip I found myself saying, “I wish I would have thought of that!” I had searched on Ragnar’s site for a “packing list”, but all I came up with were some suggestions of a few food items, and the mandatory items you needed to run (reflective vest, headlamps, etc.)


I’m putting this list up so that if anyone else is googling trying to find a Ragnar packing list, they might stumble upon this and I can be of help! Of course not all of these things are necessary, and some of them are just personal preference items that I wanted to have along, but at least it’s a good place to start!



  • Running top (3 – one for each leg)
  • Running shorts (3 – one for each leg)
  • Socks (3 pairs)
  • Shoes (I recommend 2 pairs in case it is raining during one of your legs)
  • Sports bras (3)
  • COMFY CLOTHES (to wear in between legs)
  • Sweatshirt
  • Sweatpants
  • T-shirt
  • Flip flops
  • Hat/visor
  • Running belt
  • Jacket or windbreaker



  • Baby wipes
  • Deodorant
  • IcyHot
  • Ibuprofin
  • Inhaler (if you have asthma)
  • Contact case / solution / glasses (if you wear them)
  • Hair brush (hair gets super tangled in the humidity)
  • Bandaids
  • TUMS
  • Toothpaste / toothbrush (your teeth start to feel furry after all that Gatorade)
  • Shampoo / soap (several of the major exchanges have OUTDOOR showers. Read: cold)


  • Garmin/watch
  • Cell phone
  • RACE BIBLE (at least 2 copies – one per van)
  • Reflective vests (2+ – Mandatory. At least one per van, but they get sweaty – I would bring your own)
  • Head lamps (2+ – see above)
  • Flashers for back side (2+ – see above)
  • Camera & batteries
  • iPod
  • Sleeping bag or blanket
  • Pillow (though you’re not going to be getting much sleep!) 
  • Ear plugs (see above)
  • Money
  • FOOD & BEVERAGE (see below)
  • Swiss army knife
  • First aid kit
  • Towel
  • Glow sticks
  • Sidewalk chalk (to write on the road ahead of your runners.. it’s so fun to see a message to kick a$$ when you’re dying on mile 7 trying to peak the hill!)
  • Book / magazine (I brought them.. but honestly you’re having too much fun with your team to have time to read)
  • Walkie Talkies (if you want em’… cell phone coverage is spotty)
  • Cooler
  • Sharpie (I wanted it.. I feel like it’s always a good thing to have along!)
  • Window paint markers (for your van)
  • Safety pins (for pinning on numbers.. taking care of blisters.. you get the picture)



my lovely artwork



  • Water bottles (bring more than you think you’ll need. You’ll need them.)
  • Gatorade or Powerade
  • Bananas
  • Bagels
  • Peanut butter
  • Apples
  • Grapes
  • Bars (clif/power/granola/etc.)
  • Gu/Sports beans/Shot Blocks/etc.
  • Raisinettes
  • Cereal
  • String cheese
  • Crackers
  • Gum
  • Trail mix
  • Pretzels
  • COFFEE (you don’t need to have it with you, but if you are one of those people who need coffee to keep going, make sure you have a plan of where you will get it!)


the goodie bag

the goodie bag



Like I said, some of these things are just things I wanted to have along for personal comfort. You obviously don’t need chalk to write on the road, but it is something I wish I had brought along when I saw “Kick It In!!” written on the road ahead of me! 

I’m off to bed mis amigos. I started my first leg at like 3:00 yesterday afternoon, ran somewhere around midnight, and finished my last leg at like 9:00 this morning (Saturday). There were probably about 3 hours of sporadic sleep thrown in there.. and as far as I’m concerned, it feels like its already Tuesday. 

And I wouldn’t trade it for the world!