Bayram Cigerli Blog

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My Weekly Training and Nutrition Plan


The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Saturday and Sunday's for dinner are when I have my "treat" meals. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sunday's. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that.  I also do this to save money. I live alone so I can't really cook tons of different things during the week because it's too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. 

Total down (since 11/25/13): 28.2 pounds!

Meal 1 (7:15 AM)
3 egg whites, a hint of turkey bacon pieces, 1 tablespoon of fat free cottage cheese, 2 tablespoons of low fat feta, and a handful of fresh spinach. I cook everything together via stove top. 


Meal 2 (10:30 AM)
Quest Protein Bar (the flavor varies day to day) and a large apple


Meal 3 (1:15 PM)
Spaghetti squash topped with 3oz of ground chicken, organic tomato sauce, and two tablespoons of low fat Feta.



Meal 4 (4 PM) - [Pre-workout]
1 cup of Dannon Light and Fit 80 calorie Greek yogurt with fresh blueberries and 15 natural almonds 


Gym: 5-6:15(30)

Meal 5 (7 PM)
Half of a Quest Bar (the flavor varies day to day) with 1 tablespoon of chocolate PB2. This is actually a very small snack, it's enlarged for picture quality. However, don't judge the snack by the size - this is 11g of protein!


Meal 6 (8:30 PM)
Clean "Parmesan" chicken with 1/2 cup of black beans. The chicken is marinated in plain Greek yogurt, then when I am ready to bake it, I take a little bit of whole wheat/whole bran cereal (it is important to get plain whole wheat bran. If you get a vanilla bran or something flavored, the recipe will be disgusting), crunch it up, coat the chicken with it, top it with pepper and low fat Parmesan cheese, then bake at 350 for 30 minutes. 


Bed time: 11 PM
-  -  -  -  -  -  -  -  -  -

Sunday: (Legs) - done! 
-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Leg Workout:
   -Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)
   - Leg Extension (3 x 15, 50 pounds)
   - Leg Curl (3 x 15, 110 pounds)
   - Leg Press (3 x 15, 270 pounds)
-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)
-Hard, long Stretch


Monday: Rest

Tuesday: (Core)
-30 minutes of cardio: StairMill (A mild HIIT: Level is switch between the highest which is 20 and level 5 for my rest. Work is 1 minute, rest is two minutes)
- 4 sets of 30 second planks
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of  20 elevated leg crunches
-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Wednesday: (Weights)
-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Weight Circuit:
   -Shoulders: 3 x 15
   -Back: 3 x 15
   -Biceps: 3 x 15
   -Chest: 3 x 15
   -Triceps: 3 x 15
*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.
-15 minutes cardio: Elliptical (Incline 9, Resistance 9)

Thursday: (Core)
-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
- 3 sets of 30 second planks
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of  20 elevated leg crunches
-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Friday: (Weights)
-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Weight Circuit
   -Shoulders: 3 x 15
   -Back: 3 x 15
   -Biceps: 3 x 15
   -Chest: 3 x 15
   -Triceps: 3 x 15
*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.
-15 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Saturday: (Weights)
-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Weight Circuit
   -Shoulders: 3 x 15
   -Back: 3 x 15
   -Biceps: 3 x 15
   -Chest: 3 x 15
   -Triceps: 3 x 15
*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.
-15 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
Image Map

FEBRUARY 10 = Francis Gary Powers is Released



"Powers was a man who, for adequate pay, would do it and as he passed over Minsk, would calmly reach for a salami sandwich."

- C.I.A. Lawyer James Donovan on U2 Pilot Francis Gary Powers

Francis Gary Powers. Now there's a name that is a blast from the past. His look is that of any man from the period... a Korean War veteran, a man with a wife and children, and hopes for the future. Yet this relatively unassuming looking man was at the center of one of the most notorious incidents of "the Cold War", and in spite of the many people who thought he was just a C.I.A. patsy, he was a man who actually did very well under the circumstances. His release on today's date in 1962 in a trade for a Russian spy, one Rudolf Ivanovich Abel (which was the subject of the hit film, "Bridge of Spies") marked the end of Power's incarceration by the Soviet government, but many questions which lead to that incarceration remain un-answered to this day.

The U2 Spyplane - the Ultimate Espionage Weapon

By the early 1950's Cold War tensions between the United States and the Soviet Union were on the rise. In these days before the advent of precise Satellite imagery such as we commonly have now, planes - aircraft with a living human pilot (unlike the unmanned drones that we have now) - had to do the work of sneaking over the territory of nations on whom we wished to have a little unauthorized peak, and taking photographs of military installations, and the like. Previously, this sort of thing had been done by bombers converted for the purpose. But these could only fly so high, and were vulnerable to anti-aircraft fire from the ground. So a plane was developed which combined the long sleek fuselage of the Lockheed Starfighter with very long, light glider-like wings (pictured below). This produced a plane which could easily fly at the then unheard of altitude of 70,000
feet, which was well outside of the maximum range of Soviet anti-aircraft missiles, or so it was thought. Unfortunat- ely, those very features which made the "U2", as the plane was designated, a high-flying marvel also made it unstable and difficult to control at times.

Cold War Realities, and Eisenhower's Wish for Detente

Occupying the White House at this time was, in my view the sharpest man to hold the office in my lifetime, former General Dwyght David Eisenhower. "Ike" (below) as he was known, had lead the nation through some of her most perilous times, as the
Supreme Com - mander of the Allied Forces in Europe during the recently concluded Second World War, and during the later half of the Korean War. He was a much beloved and greatly trusted leader of the nation. Now nearing the end of his two terms in office, he was deeply worried that the U.S. and the Soviets were moving inexorably towards a costly and destabilizing arms race. He was determined to head that off by establishing a less-contentious relationship with the feisty and pugnacious Soviet leader Nikita Kruschev. Towards that end he had invited the Soviet leader to make a tour of the United States, complete with stops in Hollywood and Disneyland. It was planned for Eisenhower to make a return visit to the Soviet Union, and talks were planned for Paris later in 1960.

Unfortunately for Ike's grand vision of a Detente between the Soviets and the U.S. there was still the need to keep track of what the Soviets were up to militarily. The U2 overflights provided what was needed to assure Ike that the U.S. had a significant advantage over the Soviets in Missiles. This was important because the presidential campaign of 1960 was under way and the democratic candidate, Senator John F. Kennedy of Massachusetts was saying that the U.S. was falling into a disadvantage to the Soviets in numbers of missiles, a "missile gap". Ike knew very well that no such thing was the truth, because he had the U2 photos to prove it. But at this point in time, it was not known to the general public that the two superpowers were spying on each other. Further, it was embarrassing for the Soviets to admit that the U.S. was engaged in regular overflights of their territory, because the U.S. had a plane in the U2 that the Soviets were unable to shoot down because it flew so high.

A U2 Piloted by Powers is Shot Down.

Ike had been assured by his C.I.A. Director, Allen Dulles that the U2 flights were safe because the Soviets could not reach them with their anti-aircraft missiles, and even if by some chance they did, the plane would be destroyed on it's crash and the pilot would certainly be killed. Dulles proved to be quite wrong about this when on May 1, 1960 a U2 Spyplane piloted by Franics Gary Powers was in fact shot down, or crashed because of some malfunction. To this day the real reason Powers' plane tumbled to the earth remains a mystery. Clearly the Soviets fired at it although whether or not they hit it is unclear. Powers remembered a "flash of light" so they may have scored near miss which caused the unstable U2 to go out of control. In any event the plane did crash near the town of Sverdlovsk in the Ural Mountains. And worse yet, the pilot, Francis Gary Powers had actually survived the wreck.

This was a HUGE problem. First reaction from the White House to the reports were that the plane had simply been a peaceful weather observation craft. Ike knew very well that this was not true, but care was taken to see to it that Ike himself did not ever make this claim (it was taken for granted in this more innocent time that the President would NOT lie). Of course, Kruschev (below)was caught between his hardliners wanting a more hostile stance with the U.S. He wanted to preserve the hope of a Detente with the U.S., so he was willing to go with the belief (publicly anyway) that Eisenhower had been ill-served by his own hardliners, who had probably ordered this without his knowledge. "The American militarists have placed me in a very difficult position." he said. Privately, he was complaining that his position had been undercut, and he was desperately hoping that the Americans would give him a break, telling our Ambassador to the Soviets, Tommy Thompson 'This U2 thing has put me in a terrible spot. You have to get me off it!" But this suggestion that Ike didn't know was more than the President was willing to bear. He was not about to let it be thought that something so important was going on in his administration without his knowing about it. In a Press Conference on Wednesday, May 11, 1960 he asserted:

"I'll tell you this: the United States and all of its Allies that I know of have engaged in nothing that could be considered honestly provocative. We are looking to our own security and our defense and we have no idea of promoting any kind of conflict and war. This is just -- it's absolutely ridiculous and they know it is."

Powers is Given a Public Show Trail

After this, Kruschev felt as if Eisenhower had cut the rug from under him. So the Soviets went ahead with a public show trial of Powers. The fact is that Powers during his imprisonment by the Soviets had kept a lot of important information from them, for example fudging the numbers on how high he had been flying, saying that it had been 68,000 miles or lower when it had in fact been at least 70,000. Nevertheless, pundits and commentators around the world lined up in camps both pro- and anti - Powers. Some said that he had been a sort of ignorant boob who had gotten into flying the U2 as a way of paying off his debts, and didn't know that he was spying. This was in fact the line taken by Soviet propagandists. But Powers knew very well what he was doing and did a remarkably good job of keeping a lot of important information out of the hands of the Soviets during their nearly two year imprisonment of him.

The Plans for Detente All Come Crashing Down

The U2 incident wound up breaking any hopes that Ike had for a Detente between the U.S. and the U.S.S.R. At the Four Power Summit in Paris on May 16, 1960 between Eisenhower, Nikita Khrushchev, Harold Macmillan and Charles de Gaulle, Kruschev walked out, in large part because Eisenhower refused to accede to
Khrushchev's demands that he apologize for the incident. On May 20'th on returning to the U.S., Ike blinked back tears as he strode down the ramp of Air Force One. Wrote Newsweek"This had been the biggest disappointment of his life and he made no attempt to hide it."
The Soviets convened a meeting of the United Nations Security Council on May 23 to tell the world their own side of the events. The meetings droned on for four days with other charges of spying being exchanged, along with recriminations over the Paris Summit, and a US offer of an "Open Skies" proposal to allow reciprocal flights over each other's air space. In the end of the Soviets overwhelmingly lost a vote on a concise resolution which would have condemned the incursions and demanded the U.S. pledge that they would not happen again.

Powers is Sentenced and Later Released in a Spy-Swap

Meanwhile, Powers pleaded guilty and was convicted of espionage on August 19. He was sentenced to three years imprisonment and seven years of hard labor. He served one year and nine months of the sentence before being exchanged for Rudolf Abel on February 10, 1962. The exchange took place on the Glienicke Bridge connecting Potsdam, East Germany, to West Berlin. Powers had been told by his Russian handlers that if anything went wrong, he was to return to the Russian side of the bridge. But he had silently resolved that if anything went wrong, he was going to make a run for the west, even if it meant dodging bullets. Happily for Powers
this did not prove to be necessary. On the way back he was given the first of what would prove to be numerous debriefings. The C.I.A. lawyer quoted at the beginning of this posting, James Donovan, had been one of those who had criticized Powers for what appeared to be his cooperation with the Soviets. But now, as a member of the debriefing team he concluded differently. Powers was just the sort of man that our government would want to have flying a none-too stable glider over the heart of Soviet air space. Powers was returned to the United States wherein he was grilled over and over again by the C.I.A. on his Soviet captivity. He was eventually granted his back-pay for that period, but went un-employed for years. Finally he found work as a helicopter broadcast pilot for station KNBC in Los Angeles (above). He was killed in August, 1977 when his helicopter crashed.




READERS!! If you would like to comment on this, or any "Today in History" posting, I would love to hear from you!!  You can either sign up to be a member of this blog and post a comment in the space provided below, or you can simply e-mail me directly at:  krustybassist@gmail.com  I seem to be getting hits on this site all over the world, so please do write and let me know how you like what I'm writing (or not!)!!

Sources:

by Micheal R. Beschloss, Harper & Row Publ. , New York, 1986.

http://en.wikipedia.org/wiki/1960_U-2_incident

http://en.wikipedia.org/wiki/Lockheed_U-2

Images:

Powers on the cover of "Time" =
http://kcmeesha.com/2010/01/16/old-photosthe-u-2-incident/

The U2 Spyplane =
http://www.militaryfactory.com/imageviewer/ac/pic-detail.asp?aircraft_id=51&sCurrentPic=u2_2.jpg&sCurrentDescriptor=

Eisenhower =
http://www.historicalstockphotos.com/details/photo/1092_dwight_d_eisenhower.html

Kruschev =
http://coldwarradios.blogspot.com/2010/12/nikita-khruschchev-and-radio-free.html

Newspaper headline =
http://dailyperspective.newspaperarchive.com/history/2008-12-31/summit-paris-collapses

Powers, 1977 =
http://www.coldwar.org/pictures/powers/gary_powers_senior2.jpg

+ 2039.
+ 235.

Crown: Cheese Sand

Sevgili arkadaşım Bahar bana bir süre önce Kore'den bir paket yollamıştı. Yakın bir akrabamızın düğün koşuşturması sebebiyle bir türlü Bahar'ın değerli annesinden gidip alma imkanım olmadı. Bu pazar günü anlaşıp sözleşip gittim. Bahar'ın annesi inanılmaz iyi inanılmaz hoş sohbet bir insan. Beraber hem pazar kahvaltısı yaptık hem de Bahar'ın bol bol dedikodusunu ^^ 

Bahar saolsun bana birrr torba dolusu ramen göndermiş (Onları yedikçe burada paylaşmaya çalışacağım) Ama ramenlerin yanına koyduğu iki adet de atıştırmalık var. Bu akşam birini zevkle sonsuzluğa uğurladım :D Tüm samimiyetimle söylüyorum sanırım Korelilerden başka hiç kimsenin aklına tuzlu krakerle şekerli peyniri bir araya getirmek gelmezdi eehuehuehuehe


Kutumuz açık sarı renkli pek hoş ^^ Ama üzerinde anlayabileceğimiz sadece iki kelime var biri 'Crown' ki o markanın adı, diğeri de 'Cheese Sand'. Türkçeleştirir isek sanırım Peynirli Kum yada Kumlu Peynir anlamı ortaya çıkacak :D En iyisini Bahar bilir bence hihihi Kutunun alt köşesinde imal ve son kullanma tarihi var. Diğer bir yüzde de içindekiler kısmı mevcut. Tabii ki birbirinden eğlenceli çıbıklardan oluşan şekiller bana bir anlam ifade etmedi :D Ama yememe de engel olmadı açıkçası :P Kutuyu açınca içinde yukarıda gördüğünüz gibi 4 adet mini mini poşetçikler çıktı ortaya. 


Poşetleri de açınca her minik pakette iki adet kraker merhaba dedi :D Ufacık karelerden oluşan krakerlerin tadını nasıl tarif etsem ki size bilemedim. Hani bizim tuzlu çizi krakerlerimiz var ya heh işte dış kısımdaki tat aynen o :) Ama içinde peynir olduğu söylenen şey için pek emin değilim :D Kremamsı bir yapı, peynir tadı asla yok. Sanki az şeker katılmış hoş kıvamlı bir krema koymuşlar bisküvilerin arasına. Haaa ama lezzeti kesinlikle kötü değil. Aklınız karışmasın. Ama ilk kez tadına baktığınızda 'nasıııl yaaaee' oluyorsunuz :D 

Ben bu leziz krakerlerin yanında bol köpüklü türk kahvemi afiyetle içtim ^^ Buradan tekrar caaanım arkadaşım dostum Bahar'a çook teşekkürler. Sayesinde merak ettiğim, nasıldır acaba tadı dediğim bir çok şeyi deneme imkanım oluyor. Yakında yeni denemelerle dönme planları içerisindeyim. Özleyin beni :P 

Sevgiler :)

Cheese and Ways to serve it


Being a good Wisconsin girl, this little booklet drew me like a magnet! Plus there are aprons on the cover and inside. A treasure! 
This little cookbook is five and a half inches by 3 inches, tiny and cute!
 The back cover, with a better look at all the aprons!
 Put out by Kraft Cheese in 1931. Don't you love how all the big food companies came out with cookbooks to promote their products? You don't see that much anymore. 

 I love the little sketches in the corners!  Not only are the ladies cooking, but shopping, chopping, stirring and serving.





 How much more vintage can you get then bridge sandwiches!
 I didn't realize until I was scanning these, but each page is perforated for removal and easy filing in the recipe box.



NOKİA CEP TELEFONU CASUS PROGRAMI

Nokia marka bir cep telefonu için casus program arıyorsanız önce hangi model nokia telefona sahip olduğunuzu bilmeniz önem taşımaktadır, çünkü Nokia cep telefonlarının en yeni modelleri olan Lumia modelleri windows işletim sistemiyle çalışmaktadır, Nokia X modelleri ise Android işletim sistemine sahiptirler, diğer daha eski model Nokia'lar ise Symbian işletim sistemiyle çalışmaktadır.

Şöyleki symbian olan nokia cep telefonları için burada konu edilen hemen hemen tüm programlar uygun olmakla birlikte aralarında en çok tercih edilenlerinden bir tanesi Mobistealth programıdır. Bu casus program ile symbian bir cep telefonu rahatlıkla dinleyebilir ve takip edebilirsiniz. Symbian bir nokia telefonu takip etmek istiyorsanız Mobistealth programı tercihlerinizin en başında gelmesi gerekir.

Mobistealth Ayrıntılı Anlatımı

Şayet Nokia X gibi Android model bir Nokiaya sahipseniz ozaman da yine listemizdeki tüm programları kullanabilirsiniz, bu android telefon için en uygun olan programların başında ise MSPY yazılımı gelmektedir, Mspy ile ilgili ayrıntılı anlatıma aşağıdaki linkten ulaşabilirsiniz.

Mspy Programı

Ve evet eğer Nokia lumia model bir cep telefonuna sahip iseniz şu anda  bu telefon için uygun bir program geliştirilmiş değildir, fakat hemen hemen bütün programlar en yakın zamanda windows 7 ve üstü ile çalışan Nokia Lumia modelleri içinde bir sürüm çıkarıcaklarını duyurmuşlardır. Uygun program çıktığında yine web sitemiz üzerinden ilgili programlar hakkında bilgi verilecektir.


SÜPERBAHİSE GİREMİYORUM

süperbahis giriş

Süperbahise giremiyorum diyorsanız yapmanız gereken ilk şey bilgisayarınızın DNS ayarlarını değiştirmektir dns ayarlarını değiştirdikten sonra ilgili internet tarayıcınızı kapatıp tekrar açın ve süperbahise yeniden girmeyi deneyin bu sefer yüksek ihtimalle siteye girebileceksiniz. Alternatif olarak ise hemen aşağıda yer alan Giriş İçin Tıkla linkine yıklayarakta Süpernahis sitesine girebilirsiniz.


DNS ayarlarınızı   208.67.222.222     208.67.220.220  şeklinde ayarlayarak griş yapabilirsiniz. Bildiğiniz üzere Süperbahis sitesi en iyi online bahis oranları veren Türkçe bahis sitelerinden bir tanesi durumunda, eğer diğer Türkçe bahis siteleri hakkında bilgi almak isterseniz   En iyi bahis siteleri  sayfamızı ziyaret edebilirsiniz.

SAMSUNG TELEFON CASUS PROGRAMI

Samsung cep telefonları modellerinin en çok kullanılanları galaxy s3, galaxy s4, s5, s6, note 2, note 3,note 4, note 5, galaxy s3 mini, galaxy s4 mini, galaxy mega, galaxy trend, galaxy young modelleridir. Bu modellerin hepsi android işletim sistemi ile çalışmaktadır. Eğer sizinde takip etmek istediğiniz cep telefonunuz Samsung model telefonlardan bir tanesi ise ozaman bu cep telefonları için en uygun cep telefonu casus programlarının başında gelen Xmobile Pro veya Flexispy programlarını öncelikle düşünmeniz  mantıklı olacaktır. Her iki yazılımda alanlarında en çok özellik barındıran yazılımlar olarak dünya geneline hitap etmektedirler.

Gerek Xmobile Pro gereksede Flexispy telefon dinleme programları samsung modellerinin hemen hemen hepsinde rahatlıkla kullanılabilmektedir. canlı olarak konuşmaları dinleme kameradan gizli olarak görüntü ve video alabilme ve daha sayamadığımız birçok ileri takip ve izleme fonksiyonu bu iki yazılımda mevcuttur ve oldukçada stabil ve kolay bir şekilde çalıştırılabilmektedirler.

Özellikle çocuklarının cep telefonlarını izlem altında bulundurmak isteyen aileler için tam bir destek niteliğindeki bu iki yazılımı websitemiz sizler için test etmiş bulunmakta ve özelliklerinde gösterdikleri yüksek başarı nedeniylede özellikle tavsiye etmektedir.

Samsun bir cep telefonuna takip ve izleme yazılımı düşünüyorsanız öncelikle Xmobile Pro yazılımını bir test etmeniz yerinde olur zira 3 gün ücretsiz deneme veren bir yazılımdır, kullandığınız bu 3 gün süresince yazılımın tüm fonksiyonlarını full olarak test edebilirsiniz, beğendiğiniz taktirdede satın alabilirsiniz. Flexipsy yazılımında ise henüz satın almadan önce yapabileceğiniz bir deneme mevcut değil ama sizin için bizim gerçekleştirdiğimiz denemelerde samsung telefonlarda oldukça stabil çalışan güçlü ve özellikli bir yazılım olduğunu gördük.

Bu ön bilgiler ışığında sitemizde bulunan yazılımların ilgili sayfalarından daha ayrıntılı bilgi edinebilirsiniz.



Street Cred

We are finally getting the rain that we have needed for so long. It was kind of ironic for a while there; where the rest of the country were suffering with record low temperatures and snowfall, we were sitting over here, dry as a bone. I went to Tahoe in January and went HIKING. This never happens. We really needed snow and rain in a bad way.

rainy sf
Rainy day in the city

So, it never fails, as soon as you wash your car it rains, right? For me, it's not about washing my car, it's about having back to back long runs planned for your weekend run. Currently, I am in the midst of a really strange training schedule: week 8 of 18 for the Boston Marathon and week 4 of 16 for the Miwok 100k. I know, it probably wasn't the best planning to have to train for both of them at the same time, but that's the way it is, so I am rolling with it.

Which meant I was supposed to run 20 miles on Saturday and 18 on Sunday. My plan was a nice long run in the city after work on Saturday and then a trail run on the East Bay on Sunday morning. However, after work on Saturday it was raining. Hard. But these miles weren't going to run themselves. So I went on a loop around the city.

And it was great. I admit, I cut it short at about 17 miles, but I still felt good afterwards. In fact, the only thing keeping my from the last few miles was my own laziness. I had it in me, but I had returned to the start and didn't feel like doing an extra three mile loop. I wanted some dinner.

The next day I woke up to no rain and hurried out of bed to get going. However, as I was eating breakfast, the skies opened up. I procrastinated for a while, hoping that it would ease up, but finally it was time to go. It poured the entire time. My feet were raisins, my shorts were sticking to me like nobody's business and my hat brim was like a waterfall. I cut this one short too because I had a rubbed raw spot on my heel and I tried to band-aid it, but it was really giving me grief.

I have to admit, running in the rain is probably my least favorite weather to run in. If it's cold, you warm up after a couple of miles; if it's snowing, it's cold, but not wet. However, when it's raining, running more doesn't make you any drier. And as you run, things are sticking to you, rubbing and pruning up. The other one I really dislike is extreme heat. It may be a toss up.

However, running in the rain makes me feel like a rock star. There is nobody else out; there weren't even any cars on the road. Everyone's hunkered inside watching Breaking Bad and you are outside, braving the elements. The few people you see, usually other runners, give you a knowing look as they pass you on the sidewalk. It's that look that says, "yup, you are one of us and we are awesome".

On Saturday, a bike rider said as he rode by me on a hill, "we are obviously dressed for different types of actives". He was wearing boots, waterproof pants, gloves and a rain slicker. I was wearing a tank top and shorts. I laughed at him and puffed up the hill, feeling like superman.

So, overall, last week was a good one. California is avoiding a drought and I am starting off this week feeling like a rock star. You can't ask for much more than that.

How was your weekend? Are you getting any wet weather? What makes you feel like a rock star?

Krispy Kreme ~ Blogumda Donut Esintileri ^^

Caaaanım arkadaşım Pudra Tozu'nun şu yazısından sonra 'Donut' yemek farz olmuşu artık. Ablamla ne yapıp ne edip yolumuzu Cevahir AVM nin yoluna düşürüp ilk denememizi yaptık. 


Zaten canım arkadaşım detaylı detaylı uzun uzun anlatmış ama ben yine de yazacağım. Allah'ım o nasıl bir lezzet, o nasıl bir tat. Bayıla bayıla yedim resmen ♥ 

Ben yapıp gereği değişik tatlar lezzetler denemeye açığım. Pudram böyle güzel böyle ballandıra ballandıra anlatınca 'mutlaka denemem lazım' dedim kendime. Sanırım son yıllarda yaptığım en güzel keşiflerden. Fiyatlarının uygun olması ve raflardaki ürünlerin tazeliği Krispi Kreme'i rakiplerinden bir tık öteye taşıyor. 


Biz denedik fazlasıyla memnun kaldık gördüğünüz gibi. Eğer yolunuz düşerse mutlaka denemenizi tavsiye ederim. Özel günler ve zamanlarda değişik temalarla göz ziyafeti de yapmanız mümkün. Biz yılbaşına yakın alışveriş yaptığımızdan gördüğünüz üzere donutlarımız yılbaşı temalı :) 


İnternet siteleri gayet kullanışlı ve aradığınızı bulabiliyorsunuz. Ayrıca internetten sipariş seçenekleri de varmış. Yalnız dikkat sabah kalkıp donut sipariş edeyim de yiyeyim diye düşünüyorsanız o iş yaş :D Sipariş politikaları biraz farklı işliyor. Sipariş detaylarına bu linkten göz atıp, siparişlerinizi buradan yapabilirsiniz. Aaaa donut ne ki ben onu bir öğreneyim önce derseniz eğer ilk önce bu yazıyı okumalısınız ;)

Not: Yazıyı araya giren bir sürü mesele yüzünden 10.04.2014 tarihinde yazdım ama aslında alışveriş 20 Kasım 2013 tarihinde yapılmıştı. Bu aralar taslak eritme çabasındayım. Bu leziz postun silinip gitmesine gönlüm razı gelmedi :D

The weekend recap of a lot of fun and my best friend!

Man, I am tired!

It was a really fun weekend. Friday I got my booty up early for 30 minutes of cardio before work with Kelly. After, it was a great day at work and I rocked a head braid. I am finally getting better at doing those. I had my doctor's appointment at 1 PM to get my vitamin B12 and weigh. I lost 2.1 pounds last week. My total down since November 25th, 2013 is 28.1 pounds. It got even better when my doctor told me that last week alone I actually lost 3 pounds of solid fat. He said that is almost unheard of so he was really surprised. The scale showed only a 2.1 pound weight loss because I am adding muscle. Which we all know weighs more than fat, but is much more dense. 

After work, I hit the gym again. I did 30 more minutes of cardio and an upper body weight circuit. By the time I finished, one of my best friend's Jennifer, was pulling up at my apartment to spend the weekend with me. Shortly after she arrived, we took off to Zappata's, one of our favorite Mexican restaurants for dinner and a well deserved blackberry Margarita!


After dinner and a lot of talking, we went to WalMart so I could get groceries and we could get some things for her, so she did not starve to death. Ha. She is not a fan of all of the "weird" things I eat. So funny. After groceries, we both really tired from the long day. The rest of the night involved getting her addicted to "Party Down South", my new reality TV addiction. It hits home to me because Myrtle Beach is my second home!


Saturday morning, we slept in. I made coconut flour biscuits from scratch and Jen was not a fan! Ha. She then opted for eggs. At least I had some for her!


After breakfast we were dressed and out of the door. I took her to my work to show her the office then we did some shopping. Of course Ulta was one of our stops! After shopping, I devoured a Quest Bar then walked to the gym for cardio and an upper body weight circuit. It was a beautiful, sunny day.


After a solid workout at the gym, it was time to shower and get glamorous (duh) to go out for a little fun. 


We went to uptown Charlotte to go out for dinner at "Whisky River". I live in south Charlotte, about 15 minutes away from uptown, so I don't go there a lot. It was fun to try something new with Jen! But I am not of fan of driving through. $15 parking and a lot of one way streets? No thanks. I would like to live there one day, but I would live at a place where I could walk most places.



I was a lot of fun! Whisky River is in the Epicenter, which is awesome. The atmosphere was great, the setup was great, and the food was REALLY great. I had the unhealthiest quesadilla of my life. It was spinach and mushroom. That doesn't sound bad, right? It was loaded with cheese and fried. Naughty, naughty, but at least it was delicious. I can't wait to go there again.


After dinner, we came back to my part of Charlotte so we could go to the movies. I finally, finally, finally got to see "Wolf of Wall Street". I have been dying to see it. It was SO. damn. awesome. It has to be one of the best movies made. I have never laughed so much in my life. The acting was out of this world. Jonah Hill and Leonardo together is the best. I thought Leo could not get better from "The Great Gatsby" but I was so wrong. His acting amazes me. I can't for the movie to come on DVD so I can buy it. Lots of drug use, sex, hot women, and crude comedy - my kind of movie right there!


I could not believe how long the movie was though. It was midnight by the time we left so we went back to my apartment to go to sleep. We slept in until 10 this morning and it was glorious. Jennifer left shortly after because her daughter was getting sick.

I dove right into my Sunday routine. I went to run some errands then came back to clean up some and prep my food for the week. I was getting really tired. I'm sore for a lot of hard cardio and two days in a row weights. But I knew I needed to push through and go to the gym for legs. My legs are the strongest part of my body and I love to work them because I push so hard. I was not feeling it today. However, I made myself go because I know tomorrow is my rest day from the gym. And I am so glad I did. I had a killer workout and the soreness is already creeping in - my favorite.



Nothing better after a long, hard leg workout then some deep stretching. And with that, I have finished my week of training and can't wait to relish in my day off tomorrow so Tuesday I can get back to kicking ass.

I'm pooped now though. I'm off to finish laundry, take a bubble bath, make dinner, and watch an explosive episode of the Atlanta Housewives. Seriously, those women are crazy. I can't wait to see what happens this week!