July 29, 2024
Half Marathon Training Plan and Tips for Beginners
May 30, 2022
Guide to Eat/Drink/Visit: Roanoke VA
Guide to Eat/Drink/Visit: Roanoke VA
I am a fan of easy to read recommendations for traveling so I can create lists of possible places to eat/drink and things to do when I visit cities. I find it hard to find so why not share my own mini guides with others!
Between Camp Flex & Flow last year and my weekend getaway for the Blue Ridge Half Marathon this year, I have been lucky enough to spend some time in Roanoke Virginia which is just over a 4 hour drive away from Baltimore. This small city in southwest Virginia is nestled in the Blue Ridge Mountains and features a vibrant downtown with plenty of ways to explore the great outdoors. Roanoke was very pedestrian friendly and easy to drive around and find parking in, which is a plus as a tourist. Here are some of my recommendations for what to eat, drink, and do in Roanoke, VA:
EAT
Bread
Craft- This artisan bakery has selection of fresh breads and
pastries as well as a café with super delicious sandwiches in their café. They
were sold out of many items later in the day so make it a part of your morning
during the visit!
amazing croque monsieur sandwich from Breadcraft |
Local
Roots-I haven’t actually visited this spot due to time
constraints of my last visit but this was on all the lists of places to check
out for farm to table cuisine
Jack Brown’s Roanoke-A lowkey
spot with DELICIOUS burgers and a large selection of craft beers
Blue Cow Ice Cream Co-This small
batch artisan ice cream company has some of the best ice cream I’ve ever had! Blue Cow Ice Cream Co flavors include Goat
Cheese with Blueberry Swirl, Chocolate Brownie, and Sea Salt Brickle with
Caramel Swirl. They even do ice cream FLIGHTS!
The River and Rail-Also
another restaurant I didn’t get to eat at, but the reviews are great. Here you’ll
find southern fare and craft cocktails.
Tuco’s
Taqueria Garaje- delicious tacos and tequila & mezcal-what’
better than that!
DRINK
I’d be remiss if I didn’t mention checking out Virginia’s
Blue Ridge Cheer Trail for a collection of local breweries, wineries, and
distilleries. I didn’t have a chance to visit any wineries
yet but there’s so many to choose from in Roanoke so go have a glass (or two!)
in my honor.
Big Lick Brewing Company-Great craft brewery downtown with a large beer garden. There’s no food onsite but you can have food delivered onsite from nearby Tucos Taqueria or Beamer’s 25.
Golden
Cactus Brewing- You can’t miss the colorful mural on the
outside of this brewery located in an old warehouse.
Starr Hill Pilot Brewery & Side Stage-craft brewery with stage for lie music and rotating food trucks on their outdoor patio
Sweet
Donkey Coffee-Super cute coffee shop in a historic house
with a large porch and outdoor patio. They also have some pastries and
specialty drinks including a delicious cinnamon bun latte.
Well
Hung Vineyard-If you have a sense of humor and enjoy wine,
this is the place for you.
VISIT
Mill Mountain Star
The
Mill
Mountain Star is one of the most famous attractions in Roanoke and stands
88.5 feet tall! It was actually first built in 1949 as a Christmas decoration.
This 90-foot icon has overlooked the city since the 1950s. While you’re
visiting the star you can also visit Mill Mountain Park which has several hiking
& biking trails as well as the Discovery Center, Mill Mountain Zoo, and Wildflower
Garden.
Taubman Museum of Art
The Taubman Museum
Art is a museum with a cool, modern exterior and contains galleries of art from
around the world alongside regional art. Admission is free!
Shopping in Grandin Village
This walkable area outside of downtown has lots of restaurants and unique
stores that makes for a perfect afternoon of eating and shopping.
Blue Ridge Mountains exploring
The Blue Ridge region of Virginia offers over 1000 miles of
trails for hiking, biking, and paddling that includes Roanoke. Start planning an
outdoor adventure of your choosing with some suggestions here.
Virginia Museum of Transportation-This large museum in downtown Roanoke’s freight
station includes a large collection of locomotives. FYI, many of the locomotives
are outdoors so wear comfy shoes!
Roanoke City
Market
Historic Roanoke
City Market is a year-round farmer’s market open downtown 7 days a week 8
AM-5 PM since 1882.
Foot Levelers Blue
Ridge Marathon
After running the Blue Ridge
Half Marathon this past year, of course I have to plug the Foot Levelers Blue Ridge Marathon weekend.
The race includes a marathon, half marathon, 10K, and the option to do a double
marathon as well. It all happens in April during the Down by Downtown Music
Festival. It is “America’s Toughest Road Marathon” with over 7430 ft in
elevation change. You run miles along the Blue Ridge Parkway with lots of hills
and fun along the way. It starts and finishes in a festival-like atmosphere in
downtown Roanoke. The race was well-organized and a perfect race-cation.
{Disclosure: My
race entry/lodging for the half marathon this past year was sponsored by Visit Virginia’s Blue Ridge}
Roanoke Pinball
Museum
Play over 65 pinball
machines ranging from the year 1932 to today at the Roanoke Pinball Museum. Don’t worry
about bringing quarters, the museum has flat admission ticket fees that cover
UNLIMITED play!
Chocolatepaper
This store
was such a hit during our scavenger hunt for Camp Flex & Flow that I was
sure to hit it up last time I was in town. It’s a cute store that has lots of
chocolates, candies, a large collection of unique greeting cards, gifts, and
other paper products.
Have you ever visited Roanoke and what was your favorite thing to eat/drink/visit there?
November 15, 2021
Lauren's Favorite Things: A Holiday Gift Guide for Athletes/Runners
Lauren’s Favorite Things
A Gift Guide for Runners &
Athletes
I’ve put together some of my favorite items in general that
also make great gifts (small and large!) for the athlete in your life this
holiday season. I shared part of this list on the Lily
Trotters blog, but have a few more items added in here. Lots of these items
I am lucky enough to have discount codes for you to use-anytime. I own all of
these items (or similar ones) and am happy to always answer any questions you
have or further recommendations. Most of these items I have been using and recommending for years. Comment or reach out to me on social media!
Also be sure to check out my
holiday post last year about small businesses and organizations to support
this holiday seasons-it’s still relevant a year later.
ALSO check out my Instagram and keep an eye out for a fun giveaway today and every Monday until Christmas for a chance to win an item from one of the brands mentioned in my gift guide!
1. 1. Koala Clip (from $28.99): Koala Clip is the best way to carry
your phone on the run. It can be worn clipped to your sports bra or waistband.
It comes in different sizes to accommodate all types of phones. Koala Clips are
available in fun colors and patterns along with the option for inspiring
mantras on each one.
Any time of year you can save 10% off purchases at Koala Clip with my code LAURENS10
2. 2. Nox
Gear Tracer2 Visibility Vest (from $69.95): This waterproof vest is the
ultimate in light up products for runners or cyclists to stay safe and visible in
the dark. It has 360 degrees of
visibility for up to ¼ mile, a rechargeable 20-hour battery and 8
multi-color/single color modes. This was actually one of the big gifts on my
wish list last year that I received!
Any time of year you can save 35% off purchases at Nox Gear with my code BREATHEDEEP
3. 3. Run Fast. Eat Slow. book ($24.99): This first book of recipes, wisdom, and stories from Olympian and marathoner Shalane Flanagan and chef Elyse Kopecky is not only a New York Times bestseller but also a personal favorite. They just released their third book Rise and Run so either the latest or this original would make a great gift. I love that the recipes are flavorful, nourishing, and delicious-perfect for any athlete looking to fuel their training!
4. 4. Motivate Wrap
from Momentum Jewelry (from $18.99): Carry some motivation on your sleeve, literally,
with a Momentum Motivate Wrap. These wraps are lightweight, come in assortment
of colors and include an inspiring, fun phrase on each one. You can even
customize a wrap for your recipient with their own personal mantra or a special
saying.
Any time of year you can save 10% off purchases at Momentum Jewelry or Skirt Sports with my code LAUREN15
5. A pair of Lily Trotters signature compression socks (from $39.99): These cute and comfortable socks provide moderate compression (15-20 mmHg) and are easy to get on and off. I wear them running, post-run, travelling, and when working on my feet all day in the hospital. They never get itchy or uncomfortable plus they’re made in the USA and from a female-founded company!
Any time of year you can save 15% off purchases ($24.99 or
greater) at Lily Trotters with my code BREATHEDEEPLY
7. 6. OOahh Slide Sandal from OOFOS (from $59.95): You may be skeptical of these foam sandals, but once your favorite athletes put them on post-workout, their feet will thank you! OOFOS shoes include their patented OOFOam which absorbs impact, are machine washable, and reduce stress on joints. The sandals come in many styles and colors too so you can pick something to match your gift recipient’s personality. (pssst, OOFOS is having a seasonal sale through 11/30 so go get started on your shopping!)
8. 7. The Stick (from $23.95 ): Since 1988, The Stick tool has been used as a
handheld massage tool or “ a toothbrush for muscles” as its tagline goes. It is
one of the first massage tools and muscle recovery tools I came across as a new
runner (back before we had all these fancy massage guns and other recovery
contraptions). I have the “Little Stick” for travel and a “Fuchsia Sprinter
Stick” that I love to use on my legs, particularly my calves. Basically, the
product is a stick with a center rod with little spindle parts that roll over
your muscles. It’s really easy to use and travels well. It is a simple looking
product, but it’s effective and durable. You can find the Stick products in
many local retailers and on Amazon
in a pinch.
9.8. Lightning Bead necklace from Erica Sara Designs ($48): I have multiple different pieces of jewelry from Erica Sara, but this specific necklace is actually on my wish list! This simple necklace with a lightning bead is a reminder to your favorite athlete that they are a powerful force. The bead is solid sterling silver and engraved to order personally by Erica herself. Erica Sara Designs makes so many great running and triathlon specific jewelry as well as other beautiful personalized pieces so there are lots of options to find a piece for a special person on your shopping list.
11 9. RUN sweatshirt from Sarah
Marie Design Studios ($68): This cozy, soft crew neck sweatshirt
with the simple message of RUN on the chest is the perfect addition to your
favorite runner’s wardrobe for the winter months. I own a tie dye version of
this sweatshirt, and the fleece is so soft and comfortable.
Any time of year you can save 10% off purchases at Sarah
Marie Design Studio with my code BREATHEDEEPLY
1210. WhitePaws RunMitts (from $35): WhitePaws RunMitts are the warmest mittens I have found! These thumbless convertible mittens are super warm and allow for easy access to my fingers. I also love scrunching them back up my hand if I start to warm up on a run (which helps avoid losing them!) There is a double velour version as well as a water and wind resistant version, both in various colors.
November 24, 2020
Holiday Gift Guide for Runners (Under $30)
Hello, it's me....It's been a while since I blogged, but I decided to return and start with a new holiday gift guide under $30 all for the runners on your holiday lists this year. I look forward to adding to my little corner of the internet again in the new year.
Tis the season for gift guides! I know there's a million gift guides floating around the interwebs right now, but I actually enjoy getting inspired by gift guides for presents for others and ideas for what others should gift me for the holidays. I have compiled again this year my favorite gift ideas for runners (which basically is a list of my favorite items). Whether it's a friend or family member just getting into running or a seasoned marathoner setting big goals for next year, there is an idea for everyone.
1. This Tastes Like Wine Glass, Sarah Marie Design Studio ($16)
This wine glass has actually been on my wish list for a while. The 'This Tastes Like' Wine Glass a quality, etched glass for the runner and the wine lover in your life. It's a gift that you know the recipient can use all year round to keep some balance in their life. I love the subtle yet sassy running theme of the glass. You could stuff this full of candy or some running fuel to make it a fun, simple gift.2. Believe Training Journal, Electric Blue Edition ($21.95)
I have been using the Believe Training Journals as a way to record my workouts and training for the past 3-4 years. I usually put the journal on my holiday wish list for my family, but was super excited to receive a complimentary Believe Training Journal in the new Boston Blue color! The journal comes in other colors too, but I love this special color edition so much. Pro runners Lauren Fleshman and Roisin McGettigan-Dumas created this journal which is inspired by their own training and racing.It has lots of space to record daily workout statistics and thoughts as well as worksheets, quizzes, and lists which offer opportunities for education, self-reflection, and goal setting. Basically it is the perfect gift for the start of a new year with new goals and training cycles.
3. Koala Clip, original ($28.99)
At the end of the summer I took a chance on purchasing a Koala Clip as yet another attempt on my journey to find the least annoying way to carry my phone and apartment key on the run with me. The original Koala Clip is a sweat-resistant zippered pouch with a a magnetic clip that clips onto the back of your sports bra (or your waistband). It's machine washable and also insulates your phone from the cold. It is perfect for securing your phone, credit card, and keys when you are on the go whether you are running, biking, or at the gym. I have found it works on the design of most sports bras, and with the original Koala Clip secured onto the middle of my back with the straps from my sports bra, I almost forget I have my phone and valuables with me on the run! It's a great gift for a fit lady on-the-go.4. S'mitten Holiday Lily Trotters compression socks, ($27.99, limited edition)
I know I had the holiday Lily Trotters compression socks on last year's gift guide, but I'm just a big fan (and ambassador) of Lily Trotters compression socks plus I LOVE anything festive this time of year. My shipment of these holiday socks is arriving this week, and I can't wait to wear them! Compression socks are a great gift for the runners and fit friends in your life as well as anyone who travels frequently or spends most of the day on their feet such as fellow health care professionals. Lily Trotters compression socks provide support as well as keep your legs and toes warm all season. Take a peek at this year's limited edition holiday socks- they're perfect for spreading some holiday cheer this season.5. Motivate Wraps, Momentum Jewelry ($18.99)
I always mention Momentum Jewelry as gift ideas because their items fit so many occasions. I love their unique and inspiring pieces, which is why I've been an ambassador for them for years. They are beautiful and unique wraps for the fit friend or the inspiring person in your life. I love the look of the Motivate wraps which provide really motivating pieces that would be great to start the new year with including my personal favorite "rise up". You can choose from one of the options or always choose your own custom mantra or phrase. Motivate wraps make a great gift for so many of the people on your holiday list.6. Double Velour Fleece RunMitts, WhitePaw RunMitts ($27.99)
With lots of requests for recommendations on winter running gear, I always mention WhitePaw RunMitts because they are my favorite running gloves. As someone who has perpetually cold hands and feet, these new & improved double velour fleece RunMitts actually keep my hands super warm. I love that it's a convertible mitten with the ability to flip the top down if you need to cool off your hands a little bit or use your fingers. They also can be scrunched down to your wrist with no need to remove and potentially lose one of your mittens!7. Gift card to your local run specialty store (your choice of amount)
I've shared some of my favorite gift ideas for runners, but maybe you still aren't sure what to get that special runner in your life. Maybe you are like my family who isn't sure what running gear I already own. When in doubt, a gift certificate to your local run specialty store is a great gift option so the recipient can choose what to spend it on or even put the gift certificate towards a new pair of running shoes. If you are Baltimore-based, you can purchase a gift certificate for Charm City Run in-store or online (how easy is that!). Small business can always use our support, especially this year.December 21, 2018
All About CBD (And How it May Help Runners)
November 30, 2018
Holiday Gift Guide for Fit Friends {$30 or less!}
I know, another gift guide. So original. However maybe like me, all the things you bought during the Black Friday/Cyber Monday weekend were for yourself, and now you actually need to buy gifts for others. I actually have bought or want to buy most of the items in this gift guide! I've compiled some of my favorite gift ideas for your friends or family members with a health and fitness theme. That could be a runner/gym rat/yogi or maybe someone who has a fitness goal for 2019. Inspire someone!
I've kept things under $30 because I usually am not spending much more on gifts, besides for my boyfriend. Based on some of these gift guides I've seen, people spend more on gifts or have some nice loved ones, right?! Cheers to the holiday season and keeping things fun, stress-free, and festive!
1. Oh Look Wine!-Travel Wine Tumbler, Sarah Marie Design Studio ($27.50)
I have been eyeing up buying this tumbler for myself!! This cute travel wine tumbler is the perfect gift for the runner or wine-lover in your life! It's stainless steel and double-walled so it provides perfect insulation. It also comes in three bright colors. It is definitely something that is perfect for all year round.These are also available in store at Charm City Run in Locust Point if you want to shop small AND shop local in Baltimore.
2. Kudos Coaster Plus, Kudos ($20)
I received a complimentary Kudos Coaster Plus to review and liked it so much I'm including it as great gift! It's a customizable display coaster with six colored inserts that allows you to showcase race medals or any other favorite memory of the year such as artwork and photos. You pop open the coaster, add your treasure, add in enough inserts to make it flush with the top including the colored insert you want displayed on top, and then simply pop the top back on. Right now I'm displaying my favorite medal of the year which I get to see every time I have a drink. I like it because you could give it to a friend to display a race medal or just pop in a photo or inspirational quote to make it a personalized gift!3. Inspirational top, pictured is Boss Tank Top from Adidas ($25)
For any friend, gift them a top with an inspirational saying or quote. For your favorite boss babe, I love this Boss Tank top from Adidas along with some other empowering female shirts on their website. I was asked to check out their website, which I had not been on since buying some Boston Marathon gear earlier this year. I think a top with a motivational quote is a great way to inspire a loved one for the new year as well as gift them some apparel to work towards their goals in. I'm a big fan of mantras and inspirational quotes all over including on my jewelry and written in my planner so why not on a shirt staring back at ya in the mirror?4. In-Stitches Holiday Lily Trotters compression socks, ($29.99, limited edition)
I'm a big fan and ambassador for Lily Trotters compression socks, but they really are a great gift for the runners and fit friends in your life as well as anyone who spends most of the day on their feet such as healthcare professionals. They are even great for anyone travelling this holiday to keep the blood flowing during long flights or car rides. Lily Trotters compression socks provide support as well as keep your legs and toes warm all season. These limited edition holiday socks are green, white, and red making them oh so festive for the season.5. Copper Motivate Wrap, Momentum Jewelry ($20.99)
I told you I loved mantras and inspirational quotes! I seem to always mention Momentum Jewelry as gift idea because it fits so many occasions, not just because I've been an ambassador for them for years. They are beautiful, unique, and customizable gifts perfect for that person that inspires you in your life. I love the look of the copper motivate wrap which looks stunning! You can choose from one of the options for an inspiring phrase or customize with your own special phrase. I've gifted one of the motivate wraps to a friend running her first marathon as well as my sister with a Disney-themed phrase on it so these truly are a gift that can be for so many different people!6. Women's Pom Pom Beanie, BOCO gear ($27.99)
BOCO gear makes my favorite hats, including their technical truckers for runner which I am obsessed with. I recently purchased a BOCO gear Pom Pom beanie from Charm City Run (they customize hats for brands & businesses) and besides getting so many compliments on it, it is SO warm and comfortable! This fair isle beanie is perfect for winter weather or this chunky knit beanie is a more chic-looking option. Either way the beanie is a quality hat for any outdoor activity making it a great holiday gift.7. Christmas Ornaments for Runners, Run Ink ($14.99)
Once I saw these in my email, I was smitten with these marathon Christmas ornaments from Run Ink. I have a Run Ink customized race map with my PR from the 2016 Chicago Marathon and just ordered myself a smaller Berlin Marathon print to hang up next to it. They are unique and beautiful reminders of races.These ornaments are the perfect gifts for the marathon runner in your life who has completed or is dreaming of the six World Marathon Majors or the Marine Corps Marathon. For $4 more there are versions of the ornaments that can be customized to include a race finisher's time which makes for a really special gift that can be hung on the recipient's tree each year.Be sure to note that the last day to order for Christmas delivery is 12/9!