We’re back this week with Shannon Howell - a Spanish teacher, mom of two teenagers, and tremendous ultrarunner out of South Carolina! We get to hear about Shannon’s multicultural background, what it was like being raised in a family that moved a lot, traveled all over South America and only spoke Spanish in the home, and how her childhood has shaped her motherhood. She takes us through her life relationship with running and how it has come and gone but always been there when she needed it (and we think it’s safe to say her running is here to stay because Shannon runs so many races and her joy for the sport is contagious!) She has great perspectives on overcoming hard times in races and communicating well with her family about her needs for training and racing. We also talk about what races she has coming up including Western States next week (which she is going to ROCK!!) and TDS later in the summer! Needless to say we will be living vicariously through her!
We loved our time with Shannon and were uplifted by her kind and positive nature! Give this episode a listen and don’t forget to subscribe and share with your running community! Thank you!
Nikki’s Pelvic Floor PT: Emily Bliss with Bliss Physical Therapy
Read “Why Did No One Tell Me?” By Emma Brockwell for Pregnant and Postpartum mamas
Treeline Coffee - use code RUNHARD10 for 10% off check out our “You Got This” blend for fueling all the mamas out there!
Check out Shannon’s blog, “She Goes The Distance”!
Find Shannon on Instagram
Shannon's coach: Matt Hammersmith
A race to put on your bucket list: Conquer the Rock 50k
Shannon's favorite race: Leadville and Longest Day
Shannon's favorite meal: Empanadas
1 Package empanada disks, thawed in fridge (can be found in freezer section under international foods)
1 lb. ground beef (or meat alternative)
1 onion, finely chopped
1 bell pepper, finely chopped
Taco seasoning
Salt
Pepper
Cilantro, cleaned and roughly chopped (optional)
1/8 cup water
Small bowl of water
Fork
Heat 2 tablespoons of olive oil over medium high heat.
Add chopped onion and bell pepper, and sauté for a couple of minutes.
Add ground beef to mixture, and cook until browned. Mix in taco seasoning, salt and pepper to taste.
Mix in 1/8 c of water and bring mixture to a simmer.
*Let mixture cool until almost room temperature before next step.
Mix in chopped cilantro.
For each empanada, put a heaping tablespoon of mixture in the middle. Dip a finger in the small bowl of water and spread a small amount around the outside of the disk. Fold disk over, beginning to pinch edges, being careful to not let any of the mixture fall out. Use fork to crimp the outside edges shut and make a half moon shape.
In a small to medium sauce pan, heat 4-6 inches of oil. In order to test the oil for frying, pinch off a small amount of dough and toss in oil. Add two empanadas, frying both sides until golden brown. Move to a plate covered in paper towels for draining.
Enjoy!
