Geek Out on Marathon Training

I’ll admit it, I love "geeking out" on marathon training. I'm a graphic designer by trade, but training and sport physiology are fascinating topics. My marathon training plan for October’s marathon is currently in the works, so I wanted to share some resources I’m “geeking out” on while making my plan.

It’s been over a year since I ran the Boston Marathon and training in this new phase of life is going to be a bit more tricky! After looking over our family schedule, morning training runs seem to work best. This means waking up at 4:30 and being back home by 5:45 when Leo and E will be waking up. I don’t mind the early mornings, but that does present the problem of getting to bed around 9:30 or 10 (maybe E will let me sleep a bit at night!).

So, as for the training plan; the below information is from McMillan’s Six-Step Training System by Greg McMillan, M.S. This training system has helped me immensely to understand the technical side of marathon training and what the purpose is for each type of run.

McMillan's Six-Step Training System

The 4 Key Training Zones

1. Endurance - Heart rate is between 60 and 75% of maximum and your oxygen consumption stays between 55-75% of your VO2max. Breathing is comfortable and effort is easy. Lactate level hangs around 1 to 1.5 millimolar, only slightly above resting levels.

;2. Stamina - Heart rate is between 83 and 92% of its maximum (though this can vary from runner to runner), and oxygen consumption is 85-90% of max. Breathing is fast but under control. The effort has been described as "comfortably hard" and lactate level hangs around 2.5 to five millimolar, right about where your lactate threshold occurs.

3. Speed - Heart rate and oxygen consumption go from 90% up to maximum. Breathing is fast and labored. Effort is hard and your lactate level tops four, six and even eight millimolar. While Endurance and Stamina training stimulate adaptations that improve your efficiency of several systems of the body, Speed training works to actually increase the capacity of several of your body's systems.

4. Sprint - At these speeds, the various physiological responses are all at maximum capacity. Heart rate and VO2 reach maximum. Effort is very hard and lactate shoots higher and higher, reaching 12 to 20 millimolar in some runners. Breathing is at full capacity. By incorporating sprint training into your training, your body becomes efficient and coordinated at turning your legs over very fast and running economy improves.

The 12 Key Workouts

Endurance Training:

- Recovery Runs - Run as a slow jog and should be used the day (or two) after a hard workout or race. These runs last only 15 to 45 minutes - the shorter the better.

- Long Runs - Long runs usually occur every seven to 21 days in our training programs. The purpose is simply time on your feet.

- Easy Runs - The majority of training is likely to be comprised of easy runs. The purpose is to fully develop your aerobic fitness and then maintain it. The pace for easy runs can be as fast as 30 seconds slower than marathon race pace and as slow as one minute slower than marathon pace. Heart rate is around 75% of maximum though it can reach 80 to 85% near the end of the run. Easy runs last between 15 minutes and an hour and a half.

- Marathon Goal Pace Runs - If you are a marathoner, it's very important that you spend some of your training time practicing your goal race pace. These workouts help the body become more economical at your goal pace and establish a neuromuscular rhythm that you'll want to be very familiar with come race day. If you can build to doing 13-15 miles at your marathon goal pace without excess effort, then you can be very confident that you will reach your marathon goal time.

Stamina Workouts: The goal is to develop your ability to run a steady pace for long periods of time.

- Steady-State Runs - Heart rate will likely be between 83 and 87% of maximum and the runs should last at least 25 minutes and can go as long as an hour and 15 minutes.

- Tempo Runs - Slightly more intense than steady-state runs and are designed to increase your stamina. They last between 15 and 30 minutes and are run between your 12K and half-marathon race pace.

- Tempo Intervals - Fast tempo runs broken into two to four repeats with relatively short recovery jogs. A tempo interval workout that I've had particular success with is two (or three) times two miles at 10K race pace effort with three minute recovery jogs between repeats.

- Cruise Intervals - Shorter and slightly more intense tempo intervals. They last three to eight minutes and the pace is between 8K and 12K. Like tempo intervals, they are followed by short recovery jogs (30 seconds to 2 minutes).

Speed Workouts:

- Aerobic Capacity Intervals - They last between 400m and 2000m and are run between 3K and 8K race pace. The goal here is to spend time at your maximum aerobic capacity (or VO2max). These workouts allow you to maintain your speed over a longer period of time.

Sprint Workouts: These help your top-end speed and consolidate your stride and form.

- Anaerobic Capacity Intervals - Like the Speed Workout described above they are repeated hard efforts with recovery jogs in between. They last only 100m to 400m and are run at about your mile race pace effort with very long recovery intervals. The goal is to flood the muscles with lactic acid and then let them recover. Your leg strength and ability to buffer lactic acid will improve, allowing you to sprint longer.

- Strides - Strides work to improve your sprinting technique by teaching the legs to turn over quickly. They last only 50-200m because unlike the anaerobic capacity intervals, we don't want lactic acid to build up during each stride. The pace for strides is very fast - 800m to mile race pace. Note that this is not all-out sprinting. Run fast but always stay under control.

Other Workouts

- Hill Repeats - One of the best workouts that you can do. It provides great stimulus to the cardiorespiratory system, develops your ability to buffer lactic acid, strengthens the legs, practices leg turnover that matches common race distances like the 5K and 10K yet avoids the pounding that is associated with traditional speedwork. When hills are encountered during races, they pose no threat to you and you can run them better and more efficiently than other runners, both uphill and downhill.

For more geeking out on nutrition and sport, I listen to podcasts by Ben Greenfield Fitness.

When do you find time to workout?
What's your favorite post-workout food or drink?

A Day in the Life: Designing, Running, and Diapers!

My maternity leave is coming to an end tomorrow and I am not looking forward to being away from my little man for 40 hours a week. Staying at home with him has been an eye-opening experience that I was not a fan of initially, but now I absolutely love it. Spending every day with my son has been challenging at times, but such a blessing.

I am going to miss spending every day with my little man.

Here's a day in the life with E:

E-A-S-Y: Throughout the day, we have a repetitive "E-A-S-Y" cycle.

Activity time
Sleep time
"You" (mommy) time. 

I learned about that cycle in the book "Secrets of a Baby Whisperer" by Tracy Hogg. Good read!

Devo Time: After dad's off to work, E and mom spend some morning time in God's Word and in prayer. 

Workout Time: E and I head out with the jogger or, if the weather isn't favorable, I do a workout DVD while he naps.

Our first jogger adventure

Design/Blog Time: This is designated "computer time" to work on designs for Epiphany Station or other freelance projects with blogging time mixed in.

Social Time: E and I go to mom's group once a week and visit friends at other times. It's great to visit with other moms in the area and make new friends. Actual "play dates" are going to be so fun! E just stares at the other babies these days. Sometimes E joins me in the jogger at running group on Tuesdays, too!

Cleaning and Laundry Time: Somehow this is a never-ending process!

Meal Planning Time: I attempt to plan meals and groceries for the entire month and prep for supper. I try, but can't say it happens every month...

Sweet Potatoes & Eggs... mmm

Staying at home with a newborn is harder than any job I've ever done (yes, even harder than cleaning horse stalls for 8 hours a day) and the last three months have gone by way too fast! The hardest part has to be the hours; very few jobs keep you going 24/7. There's no "clocking out" on E's watch. Marathoning has definitely helped to prepare me for the physical exhaustion that comes with parenting!

Hat's off to all of the stay-at-home moms. This world doesn't give your line of work enough credit!

What is the most physically demanding job you have had?
Has running helped you to fight through exhausting days?

Running Recap: 5/20-5/25

This week flew by and we've had some really nice weather on and off! I've been enjoying my last week home with E, trying to make the best of every second. Leo has the day off work so we're working outside on the garden and other yard projects. While the boys were sleeping, I got out for a 10-miler today that left me with a new set of t-shirt tan lines. I'm not officially training for anything yet, but my body has been craving a long(er) distance run and it felt so good to get out there again!

Anyways, I'll make this a short post because I need to finish out a design project and then get out and enjoy more of this beautiful Saturday!

Beautiful Thursday run!

{Weekly Workouts}

M - 7 mile very wet and rainy run. My hip is feeling better and it's GREAT to feel a bit more normal :) I'm very tired, but it's due to having a sweet little newborn in the house!

T - 30-Day Shred (L3) + 4 mile run with TRF River Runners

W - 4 mile AM jogger run with E.

H - 10k AM jogger run with E + 45 min. tennis on the "bang board"

F - My 26th birthday! Windy 5 mile run with my good friend Elizabeth.

S - 10 mile run at 8:22/mile. I'm doing my best not to keep track of pace, but I was actually happy with how the run went today! Minus a poor food decision that I made prior to the run, leading to G.I. distress at mile 7 :s You'd think I would learn.

How were your workouts this week?
Any upcoming races?

365 Days of Marriage

A year ago from yesterday, my best friend and I got married! We celebrated our first year together by having a good friend babysit E while we went out for coffee, stopped in at the Super One grocery store, and had a K-Mart adventure. It doesn't get more romantic than that! We made some big purchases; red vines, whipped cream, and new pillows.

A Few Thoughts On Marriage:

1. Marriage is AWESOME. My husband is my adventure partner!

2. Marriage is challenging. It has further reinforced the fact that I need to put others needs before myself and my way isn't always the highway. God is using marriage and my husband to better shape my character everyday. Parenthood has been a continuation of this lesson.

3. Marriage is God's masterpiece. We are called to love our spouse as Christ loves the church. That's a huge responsibility, but it's made possible by God and the Holy Spirit. Truly loving someone and being loved by someone is an amazing feeling.

4. Marriage has made me start to actually cook. (Instead of eating breakfast food for almost every meal) Now I'm studying the fine art of meal planning! Cooking is a bit time-consuming, but fun.

5. Marriage definitely changes once a baby enters the picture. But, there's nothing more awesome than seeing my husband be an amazing dad and enjoying life with our new little man!

Love must be sincere. Hate what is evil; cling to what is good. Be devoted to one another in love. Honor one another above yourselves. Romans 12:9-10

Running Recap: 5/13-5/18

Happy weekend! My in-laws stayed with us for the first half of the week and it has been a fun but busy one. Our garden is now tilled, storage shed is up, and well pump is installed. Now it's time to plant, asap!

Oatmeal is my latest obsession. It's a random mix of ingredients and needs a name, so I'll call it "Wild Fruity Oatmeal". This is a healthier alternative to eating boxed cereals and is very versatile. I basically add whatever fruits we have laying around into my oatmeal!

Wild Fruity Oatmeal - Mixed Berry Edition

Wild Fruity Oatmeal

1/2 cup quick oats
1 Tablespoon plain yogurt
1 Tablespoon flax seed
1 Tablespoon peanut butter
(any other fruits work, too)

Microwave for ~1 minute 30 seconds and eat once cooled!

{Weekly Workouts}

M - 5 mile PM jogger run with E.

T - Late night 45 minute run.

W - 15 minute easy jogger run with E.
H - 6 mile AM jogger run with E. Warm, beautiful day outside! The jogger is key to cheering up a cranky E :)

F - 30-Day Shred (L2) and major house cleaning.

S - 7 mile AM jogger run with E.

Hit the {Reset} Button

After reading a post about "The Get-Back-in-My-Jeans Game Plan" at A Healthy Slice of Life, I've decided that it's time for me, too, to hit the "reset" button. I'm feeling really great postpartum, but I want to focus on eating healthier and taking better care of my body. Especially since I'm hungry all of the time, I want to make healthy food choices rather than carbing-it-up for a snack!

It's hard to form new habits, but right now I'm choosing to start working towards developing healthy life habits. So, here is a review of my {reset} button plan:

{1. Faith}

Focus on memorizing one Bible verse a week. Each day, I want God's Word to be the first words I read; no devotionals, internet, other books first! I want to be a woman of prayer, giving all of my daily worries to God. My prayers need to consistently ask God how He wants me to use my gifts and what He wants me to do each day.

{2. Family}

I want to continue to grow as a godly wife and mother, serving my husband and son everyday with joy. I want to focus on putting the needs of others before my own. Leo and I need to be sure to go on a date night without baby at least once a month!

Egg, avocado, & cheese tortilla with carrot & spinach salad

{3. Nutrition}

Daily, I need to include more fruits and veggies; especially the veggies! My diet should have less processed carbs... breads, sweets, etc. I need to remember I'm still eating for two - E takes in everything that I do! BUT, I don't want to be too restrictive on my eating. Treats are definitely allowed in moderation. 

{4. Exercise}

The plan is to continue exercising 5 or 6 days a week but remember to have "easy" days, too! My body needs time to recover (more than it used to) and my fitness won't improve if I consistently break my body down.

Here is an example of the weekly workouts, which are subject to change. Having a baby has taught me to be very flexible with exercise! Sometimes I can get out very early in the morning, sometimes wayyy late at night, and other days I take E out with the jogger.When I start officially training for my next marathon, I will integrate speed work, hill training, and tempo runs into the plan.

Monday: Easy run + 30-Day Shred

Tuesday: Group run with TRF River Runners + strength training - arms and core

Wednesday: Easy run + Yoga DVD

Thursday: Med-long run + strength training - legs and core

Friday: Easy run

Saturday: Long run

Sunday: Rest day!

{5. Sleep}

Get as much sleep at night as E will allow and, if needed, nap during the day. Being sleep deprived makes my running sloppy, I feel overwhelmed, and it's much harder to resist poor food choices!

Yesterday's treat: indoor s'mores... mmm

What are your tips for forming and keeping healthy life habits?

The Calling of Motherhood

I'm a day late, but in honor of Mother's Day yesterday, I wanted to share the below post. A friend of mine shared an amazing blog post about motherhood in the modern world, "Having Babies {in Opposite World}". It really sums up the contrast between God's view of motherhood and children compared to this world's view of them.

In the little experience that I have as a mom so far, I'm finding it is a huge challenge, but completely worth every second. Taking care of a baby definitely shapes your character. It has taught me many lessons in selflessness and compassion; flexibility and patience; and Biblical love. I have a whole new appreciation for my own mother; she is truly amazing!

This world does not value babies and motherhood is often viewed negatively. Many women don't want to give up their freedom, career, money, body, you name it... there are so many excuses. Motherhood is a sacrifice, but no material thing on earth is more rewarding than raising a child!

"Motherhood is not a hobby, it is a calling. You do not collect children because you find them cuter than stamps. It is not something to do if you can squeeze the time in. It is what God gave you time for.

Christian mothers carry their children in hostile territory. When you are in public with them, you are standing with, and defending, the objects of cultural dislike. You are publicly testifying that you value what God values, and that you refuse to value what the world values. You stand with the defenseless and in front of the needy. You represent everything that our culture hates, because you represent laying down your life for another—and laying down your life for another represents the gospel." - Rachael Janokovic at Desiring God Ministries

Children are a heritage from the LORD, offspring a reward from Him. Psalm 127:3

Happy belated Mother's Day and God bless!

Glitter, Glue and Paint

Running Recap: 5/6-5/11

The graduation party was a success and Leo is officially a college graduate! E and I are very proud of him. We had plenty of food and I did end up making the party punch and slow cooker cowboy beans. The beans were delicious but the punch was rather sweet (and I even skipped the 1 cup of sugar in the recipe...). Leo, E, and I left in the morning for the pre-commencement reception, Leo walked for graduation, we got home and hurried to prep for guests, and I think we went to bed at 11 pm or so. Hey, that's late for me! I'm ready for bed at 9 pm these days.

A new week has started and I have to admit I'm completely exhausted! E has been rather cranky these last few days, so I do what I can while he's sleeping and then try to comfort a crying baby when he's awake. Maybe it's a growth spurt again? Whatever it is, I'm finding that being a mom is awesome but exhausting at the same time.

I've decided to take it easy on the running until I start marathon training at the end of June. "Taking it easy" means I'm not allowed to total mileage at the end of the week. Mileage totals are a huge motivation factor for me and, right now at least, I want to get rid of the motivation factors to run harder! My right hip is still stiff since having E and I'm finding it's hard to recover after hard runs when regular sleep is a thing of the past! Despite the lack of sleep, I still feel blessed to be able to run again and to have such a handsome husband and son :)

{Weekly Workouts}

M - 5 mile tempo AM run. Warm morning with a beautiful sunrise! I ran past half of a dead animal's ribcage (think it was a deer) and thought, "Only in the country is it normal to see animal body parts on the side of the road...".

T - 5 mile PM run with the TRF River Runners. I ran with E in the jogger and Leo joined us, too! It was about 70 degrees and beautiful. Downside is my right hip is having issues; I think I need to slow down a bit, more easy runs less speed work (heck, I'm not even training right now!).

W - XT - 30-Day Shred DVD L2. Easy jogging stroller run.

H - 45 minute jogging stroller run with E + yoga.

F - Power cleaning/cooking + mowed the lawn to prep for graduation party!

S - 6.3 mile AM run (without the jogger!). Grad party time!

Crash Course in Party Planning

I've been cleaning the house like a mad person this week in preparation for Leo's grad party this weekend and WOW does it feel good to have a clean house. The weather has been gorgeous, so I can even have the windows open to let in the fresh spring air! My right hip has been bugging me lately so I'm trying to take it easy and clean like crazy instead of run (it's so beautiful, though, maybe I'll sneak out for a very slowww easy run today).

We're hanging on the porch now; E is sleeping and I'm writing baby/graduation Thank You's like it's my job and working on next month's meal plan. Ladies' Bible study is at my house tonight, so I baked some goods today. I'll call them Peanut Butter Flax Cookies; they are delicious so I packed them away before I eat them all!

Peanut Butter Flax Cookies

Peanut Butter Flax Cookies

1/2 cup butter
1/2 cup sugar
1/2 cup brown sugar
2 tablespoons of water (I got a little crazy and used brewed coffee)
1 2/3 cup flour (mix of wheat and all purpose)
1 teaspoon baking powder
1/2 teaspoon salt
3 tablespoons peanut butter
1 tablespoon ground flax seed

- Preheat your oven to 350˚.
- Put butter, peanut butter, and sugars in a bowl.
- Mix until light and creamy.
- Add the water and mix until blended.
- In a separate bowl mix the flours, salt, and baking powder.
- Mix until the flour is incorporated.
- Place scoops of cookie dough on a cookie sheet and bake for 15 minutes.
- Allow to cool a few minutes on the cookie sheet before removing to a cooling rack.
Original recipe source: Crispy Chewy Chocolate Chip Cookies

Grad Party Planning

Leo is graduating from college this weekend and we're having his grad party at our house that evening. I'm so excited for him to graduate, but don't have very much any experience with party planning. Though, I do love food and I love people, so this should be fun! Here are a few recipes I would like to try out:

Party Punch - This is a edited version of the punch served at E's baby shower. I figured we should skip the cute rubber duckies floating in the bowl for a grad party!

1 packet blue, unsweetened Kool-Aid (Look for Ice Blue Raspberry Lemonade or Berry Blue flavors)
1 (2 liter) bottle Ginger Ale
1 (64 oz) bottle White Grape Juice
1 cup sugar
8 scoops pineapple sherbet

- Chill ginger ale and grape juice over night
- Remove sherbet from freezer about 1/2 hour before serving punch to soften
- In a large bowl, combine Kool-Aid packet, sugar and chilled juice. Stir to blend.
- Slowly add chilled ginger ale.
- Float 8 scoops of softened sherbet on top
Original recipe source: Ducky Baby Shower Punch

Slow Cooker Cowboy Beans Recipe

1 pound ground beef
1 onion, chopped
1 pound bacon, cooked, crumbled
2 cans red kidney beans
2 cans pork and beans
2 cans butter beans
2/3 cup brown sugar
1/2 cup catsup
1 teaspoon dry mustard
4 tablespoons molasses

- Brown beef and onions. Drain grease. Add bacon.
- Mix remaining ingredients and heat in slow cooker until heated through, at least 2 hours.
Recipe Source:

We will be grilling hotdogs, hamburgers, and will have an assortment of chips and cookies. I sure hope the weather cooperates!

What are your favorite party dishes?
Any party planning tips?

Trail Running Awesome-ness

Camelbaks are a trail's best friend.
Summer has finally arrived. I know this because I got my first official sunburn of 2013! The trail running bug has got me now and I'm hoping to hit to the trails sometime soon. We live in town currently, so my runs are on asphalt unless I hit the country gravel roads or some short trails in town. Running is running, so I can't complain either way, but there's something extra awesome about trail running. I loved to run around in our horse and cow pastures as a kid and that really hasn't changed too much, now I just call it trail running!

Why is trail running full of awesome-ness?

1. It's hard! The first marathon I ever ran was a trail marathon (back in 2010) and I had NO clue what I was getting in to. Training for 26.2 miles is enough of a feat and I didn't exactly train properly to run trails for that distance. Fortunately I survived, though the hills and varying terrain definitely took its toll on my by the time I crossed the finish line!

2. PR's are irrelevant. I'm not a trail marathon master, but I've noticed that each trail is so different you can't compare one race to the next. Road races are of no comparison; they are fun in their own way, but not as technical as the trails.

3. Saves on the joints. When training on the trails, my body gets a harder workout but I'm not as sore as I would be from running on the road. The trail surfaces are generally much softer AND your legs get a great stability workout.

4. De-stress time. There is nothing better than spending time out in the woods to de-stress. I may be exhausted after a run on the trails, but I always leave in awe of God's beautiful creation.

4. Random trail encounters. You never know who or what you will run into on the trails! When I've been out on some more desolate trails, I've picked up a stick at times to "save me" from whatever is rustling in the bushes. Fortunately, it's usually deer or some harmless animal... I do NOT look forward to the day I run into a cougar out there! And, yes, one time I found a full deck of Pokemon cards on the trail and took them home with me. It was random and great.

5. Road races seem easier. After training on the varying terrain on the trails, road running seems to take much less effort. I ran my best road racing marathon time three months after running a tough trail marathon. It seemed effortless to run on asphalt instead of climbing up and down muddy, rocky hills!

-1. Trails are jogging stroller unfriendly. I won't be taking E out in the jogging stroller on the trails, I guess that would be one downside! We'll save trail running for when he's older and can run alongside me, perhaps.

Get out and try some trails this year!

Running Recap: 4/29-5/4

It's been a good week of running! E and I roadtripped even farther north to hang out with Grandma and Grandpa E while Leo was at drill. We miss him but the weekend has flown by. While Grandma was watching E his morning, I went out for my long run and enjoyed gravel and minimum maintenance roads. They aren't real "trails" but it's a nice change from running on pavement all week! The trail running bug is definitely starting to hit now that it's drying up outside...

I'm planning to do a post on trail running soon. You can find all kinds of wonderful things on the trails; wildlife, beautiful scenery, fresh air, and a full deck of Pokemon cards that some kid lost on a trail... Seriously, I found a deck of Pokemon cards on a long run once out in the woods. Did I take them home and try to clean them off? Yes, but they were dirty and wet beyond repair :(

{Weekly Workouts}

M - 4 mile jogging stroller run with E + 30-Day Shred DVD (L3)

T - 6 mile AM run, 5 mile PM run with TRF River Runners

W - 30 minute cadence run + yoga

H - 45 minute run with hill repeats - Exhausted. The sleep deprivation caught up to me today. I had a massage today that was phenomenal! Both of my hips were out after having E.

F - XT - 30-Day Shred DVD L3. I'm not a fan of Jillian Michaels at all, but she sure knows how to make a hard workout!

S - 7 mile LR

Total Mileage: 29.7 miles

Pizza Time!

I've always been a hungry person, but being pregnant made me even more hungry. I thought that issue would go away after the delivery, but I was horrible mistaken. Being a breastfeeding runner has made me into a raging carb monster! To fight the raging carb monster urges to eat waffles and pizza for every meal, I've been trying my hand at eating more spinach salads, vegetables, and oatmeal with fruit. Leo and I are both trying to eat more fruits and veggies these days. It helps immensely when it's a team effort to eat better! And, since there's a little human that takes in the nutrients I'm eating, it makes me think twice about what I'm eating each day.

Not to say there's anything wrong with eating pizza from time to time. Especially if it's homemade instead of Domino's! Tomorrow's game plan is a homemade "healthy" pizza for supper. I never have yeast in the cupboard, so the below recipe has been a lifesaver. I make the pizza crust, following the below recipe, add whatever toppings we want, and viola! There's our homemade pizza. Tomorrow's pizza will be topped with sausage, cheese, green peppers, onion, and spinach. Mmm mmm... *Pictures have been added below!

Ready for the oven.
Bake for 15 minutes and serve!

No Yeast Whole Wheat Pizza Crust

2 cups regular whole wheat flour
1 tsp garlic salt
2 tsp baking powder
3/4 cup water
1 Tbsp. olive oil
Dash of oregano, basil, garlic powder

- Preheat oven to 400 degrees
- Put all those ingredients into a big bowl and mix by hand. Knead it all together to make dough ball.
- Spray pan and spread dough out into thin layer. ("thin" = ~.1/4" or so?)
- Add toppings.
- Bake for 15 minutes.

Original Recipe Source: "Kristen in Her Kitchen"