Becca Menke: MEd|Blogger|Coach

Becca Menke: MEd|Blogger|Coach Follow

Run coach πŸƒπŸ»β€β™€οΈ
Blogger πŸ‘©πŸ»β€πŸ’»
Vegan athlete ✌🏻🌱
Nike Windrunners πŸ‘ŸπŸ”₯
RecoverED πŸ’ͺ
26.2 x13, BQ x 10 πŸ¦„ Ultras x4 🌲

https://linktr.ee/rabbitfoodruns

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It’s been too long since I made a tofu scramble πŸ˜ƒπŸ˜‹ I got my results from @insidetracker back and I tested high for inflammation and cortisol markers and low in magnesium 😬 
I used some of the foods they recommended (tofu, quinoa, spinach, and sunflower seed butter) to make a big tofu scramble after my run this morning πŸ’ͺ
The key to any tofu scramble is the seasoning/dressing. 
This was:
2 tbsp @sunbutter +
2 tbsp Dijon mustard +
1 tbsp soy sauce +
1 tbsp rice vinegar +
1/4 c @bobsredmill nutritional yeast
1/2 tsp each of paprika, turmeric, black pepper
➑️ whisk it all together and pour over scramble with about 3 min left in cooking time (add 1-2 tbsp of hot water if needed)
Get after it, athletes πŸ™Œ β€’
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#vegan #tofuscramble #insidetracker #trainsmarter #eatingistraining #feedyourspeed #nutritiongoals #whatsonmyplate #plantbased #whatveganseat #nomeatathlete #veganrunner #marathontraining #ultrarunner #trailandkale #feedfeed #feedfeedvegan #healthyrecipes #breakfastideas #veganbreakfast #veganeats #foodblogger #rabbitfoodrunner #sunbutter #tofu #quinoa
Comfort zones are great, but in order to grow you need to step outside of them once in a while πŸ’ͺ 
It’s no secret that I like long distance running. I love spending 3, 4, 5+ hours out running on the trails. But because I feel so comfortable in the ultra marathon world, I often neglect the opposite end of the spectrum, that top-end, fast-twitch, balls-to-the-wall racing speed πŸƒπŸ»β€β™€οΈπŸ”₯ I’m stepping out of my comfort zone and focusing on the 5K distance for a while. I’m hoping that I can get down to the low 19β€˜s and that ultimately this focus on short and fast will carry over to speed in marathons and fall ultramarathons 🀞🏻 This weekend, I raced a 5K out in the suburbs just to get a baseline and see how much work I have to do. @jeremyjongsma joined (if we can run a 50k together, I guessss a 5k is doable too) My takeaways? 5ks are HARD 😡 and I still prefer 50ks, my opinion on that hasn’t changed πŸ˜‚ BUT there is beauty and joy in being vulnerable and pushing against your limits - I ended up with an unexpected first place female win πŸ˜²πŸ˜ƒ So tell me, how will you be stepping outside of your comfort zone for the rest of the year and in 2019? πŸƒπŸ»β€β™€οΈπŸ’š
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πŸ“Έ @jeremyjongsma 
#comfortzone #nocomfortzone #justdoit #5krace #medalmonday #firstplace #personalgrowth #nolimits #makechanges #runitfast #werunsocial #nike #nikewomen #windrunners #runnerscommunity #veganrunner #ihavearunnersbody #plantpowered #instarun #nomeatathlete #runchi #np_chi #runspiration #edgefam #runcoach #findyourfast #rabbitfoodrunner
Most often, it is not the workout that gets me out of bed in the morning. It’s the friendships and unspoken accountability bonds of the @sprinttuesdays crew πŸ’š
I’m nervous but excited about this new training cycle. It’s been a long time since I trained to hit a time qualifier, and there’s definitely a little voice of doubt in my head. But today, trying to keep pace with these speedsters, the voice of β€œI can” drowned out the β€œoh shit this is hard.” Not every interval was perfectly on pace - still have to figure out how not to fade on the back end of workouts - but it was more good than bad. Sometimes that’s where we start πŸ™Œ 
Who is your training accountability partner that pushes you to be better? 
PS if you want to come join us, come to @theateronthelake at 6:10 Tuesdays! .
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πŸ“Έ @jeremyjongsma #tracktuesday #speedwork #intervaltraining #5ktraining #grouprun #accountabilitypartner #morningmotivation #runnersofinstagram #werunsocial #runcoach #nuunlife #teamnuun #runnerscommunity #nike #nikewomen #justdoit #windrunners #novemberproject #np_chi #edgefam #runningbuddies #trainingpartners #runsquad #runchi #mileschangeyou #runtoinspire #winterrunning #mychicagopix #chicagolakefront
Our running crew cleaned up nicely to celebrate two of the best. Congratulations @kait.a.clark and @khartmanletsparty πŸ₯‚ ❀️#withallmyhartman
CRANBERRY THUMBPRINT COOKIES || Got back from my run this morning and wowwwie winter has arrived in Chicago! It looked like Christmas out there and my footprints disappeared in the snow within minutes πŸƒπŸ»β€β™€οΈβ„οΈ Perfect cookie making weather πŸ˜ƒ This weekend I used Thanksgiving leftovers of my aunt’s cranberry sauce to make these vegan & gluten-free cranberry thumbprint cookies 🀩πŸͺ the dough is naturally sweetened with dates since the sauce already has sugar, and you can get fancy and roll them in crushed walnutsπŸ‘ŒπŸ»Recipe is up on the blog 
What do you do with your holiday leftovers? *
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#vegan #cookies #vegancookies #thumbprintcookies #cranberrysauce #thanksgivingleftovers #ilovebaking #holidaycookies #glutenfree #dairyfree #fromscratch #homebaker #plantbased #wfpbrecipes #whatveganseat #feedfeed #feedfeedbaking #foodblogfeed #healthyish #nomeatathlete #veganrunner
Gratitude is the best attitude
πŸ˜ƒπŸ™πŸ»
Grateful for my health
Grateful to be able to run again
Grateful for supportive friends and family 
Grateful for the running community
Grateful for fun, unsanctioned, DIY races
Grateful to have the chance to work hard and do what I love πŸ’šπŸƒπŸ»β€β™€οΈ
Hope you had a lovely Thanksgiving 
and I encourage you to practice gratitude and thankfulness year round, with friends, loved ones, strangers and especially with yourself πŸ’š
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πŸ“· @_micaela #turkeytrot #8k #racephoto #thanksgiving #gratitudequotes #givethanks #thanksgivingweekend #runhappy #runitfast #runnershigh #selfcaresaturday #inspiringwomen #veganrunner #marathontraining #ultratraining #nike #nikewomen #nikeshoes #windrunners #justdoit #edgefam #np_chi #3run2 #runcoach #runchi #runshots #mychicagopix
For most of my 20s, Thanksgiving was a really uncomfortable and unenjoyable holiday for me. 
A holiday that focuses so much on food when you suffer from an eating disorder is one thing, but compounded with being the only vegan in the family and having to explain my food choices and get judgy looks added an extra layer of discomfort πŸ˜”
Luckily, I have a much better relationship with food now AND a lot of my family member have been asking to try the vegan dishes I bring. Guess they’ve seen how pretty and tasty they look πŸ˜‹ I’m looking forward to celebrating this year
Progress and progress πŸŒ±πŸ˜ƒ
This is one of my favorite vegan main dishes to share - quinoa, kale and tempeh stuffed acorn squash. It’s one of my OG blog recipes, and a crowd pleaser if you are looking for ideas for yourself or for vegan guests πŸ’‘ Find it on the blog from 2015! (when I was just starting out 😲)
Happy Thanksgiving πŸ½πŸπŸŒ±πŸ’š
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#veganthanksgiving #thanksgivingdinner #healthyrecipes #plantpower #foodfreedom
β€œTime spent amongst trees is never wasted time”... especially on a long trail run with good company
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Spent 12 glorious miles with @jeremyjongsma out in the woods. The first snowy trail run of the season is always magical
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Long runs let me think, wonder, dream, and relax. They simultaneously invigorate and ground me. Double that feeling if I’m out in the woods. Trying to ride that sense of peace into Monday ✌🏻
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Give me a πŸ’š below if you agree 
Happy Monday, all! ❄️❄️❄️❄️
#trailrun #trailrunner #findyourdirt #winterrunning #snow #ultrarunner #instarun #sundayrunday #runspiration #longrun #runnershigh #runhappy #trailandkale #veganrunner #lasthorse #runalways #sufferbetter #nikewomen #niketrail #windrunners #runchat #girlswhorun
Snowy weekend productivity: smoky sweet potato chili 🌢 🍠 I entered it in a chili cookoff yesterday- The event was genius idea from @miker530 and 8 fierce competitors from @novemberprojectchicago Soup Group showed up. Such a fun time, and happy to say I this pot of deliciousness took second place πŸ₯ˆπŸ˜ƒ I’ll be sending the recipe out in the blog newsletter later this week πŸ‘©πŸ»β€πŸ³πŸ‘©πŸ»β€πŸ’» Hope you all had a lovely weekend! What kind of cookoff or bake off would you participate in? β€’
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#chili #chilicookoff #veganchili #onepotmeal #sweetpotato #blackbean #veganbowl #mykitchensmellsamazing #coldweatherfood #myfriendsarethebest #recipetesting #feedfeedvegan #weekendvibes #mealprep #tastetest #fromscratch #vegancomfortfood #meatlessmeals #plantbasedmeals #rabbitfoodrunner
β€œInstead of trying to make your life perfect, give yourself the freedom to make it an adventure, and go ever upward”
- Drew Houston πŸƒπŸ»β€β™€οΈπŸŒ²πŸ‚
I tried to be perfect for so long. Perfect student, perfect grades, perfect body, perfect job, perfect runner. Man, did that suck. I was unhappy trying to cram myself into what I thought were the right societal boxes. Life became a lot more enjoyable when I realized it’s messy and that’s OK. 
If my blog post has a spelling error, that’s fine. 
If I don’t hit the right paces in my workout, my day isn’t ruined. 
If I make a mistake at work, I’ll be ok. 
Trying to control everything in life so it fits a cookie cutter image is way more trouble than giving yourself permission to make mistakes. 
So, to all of YOU, have courage to embrace the adventure of life and discover how you grow. πŸ’š
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#adventureon #trailrun #trailrunner #trailchat #ultrarunner #ultratraining #happyrunner #runcoach #optoutside #natureshots #runshots #niketrail #windrunners #nikewomen #runnerscommunity #adventure_culture #meditationinmotion #fallfoliage #enjoyillinois #midwestmoment #veganrunners #trailandkale #quotestoliveby #thursdaymotivation
Changed things up this morning with both training and diet πŸƒπŸ»β€β™€οΈπŸ“ Normally I start my week with an easy run and have a rest day Wednesday. This week, I’m taking a rest day today in the hopes that my speed run tomorrow goes a bit better than it has the past two weeks πŸƒπŸ»β€β™€οΈπŸ”₯ Diet wise, normally I have three bigger meals in the day, maybe a snack. This week I’m trying smaller and more frequent meals to see what effect that has on training. 🌱πŸ’ͺ It’s early enough in the season to experiment with different foods and training methods to shake things up. 
This is a DIY parfait with @vega_team protein cashew milk yogurt + 2 scoops @betterbodyfoods Livfit superfoods blend + blackberries + pomegranate + dusting of @engine2diet granola. I love how the colors ended up swirling together πŸ˜πŸ˜‹
How do you change up your training or diet routines? Are you a frequent meal eater or 3x a day eater? β€’
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#vegan #parfait #veganyogurt #dairyfree #plantbased #plantprotein #breakfastideas #meatlessmondays #nourishyourbody #eatwellbewell #plantstrong #wfpb #marathontraining #feedyourspeed #ultratraining #ultrarunner #runcoach #veganathlete #runnerfood #chicagovegan
If your week had a theme, what would it be?
Mine would be β€œChasing”
Chasing the runner I used to be 
Chasing the vision of where I think I should be in life 
Chasing after a dream of growing my business and becoming self-employed 
I felt like I was one step behind all week. There are my expectations of where I think I SHOULD be by now and the reality of life. I know I’m the only one putting pressure on myself as I constantly chase the future, and it’s kind of exhausting. 
How do you manage expectations versus reality when it comes to your running, your work or life? .
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#trailrun #trailrunner #ultrarunner #instarun #meditationinmotion #expectationsvsreality #intothewoods #fridayfeels #chasingdreams #edrecovery #morethananumber #nike #nikewomen #windrunners #justdoit #edgefamily #womenrunners #runnerscommunity #runchat #runplanet #veganrunners #nomeatathlete #teamnuun #nuunlife #entrepreneurlife #midwestmoment #runchi #illinoisfall