Time Flies When You’re Running!


This is how many weeks I have been training! Wahoo! Where has the time gone?

This will be a short post! I feel terrible taking so much time off from my blog when there have really been some exciting things I have been doing, learning and goals met!

I won’t bore you with the details of how busy life can be – we already know these things!

Well Shane is away for several weeks in Thailand so I had to drop out of my early morning group fitness class – which really bums me out because I was enjoying the moral we all were building and the friendships too! BUT – I have to say – I have been feeling eager to get back to my one-on-one thrashings with Jeanne! PLUS – I really enjoyed the time that we had chatting about life stuff, fitness tidbits and well – this might sound lame but… it was the only time I got “girl chit-chat” time in…no, really! (Lame, I know – I need to get out more!) So lets catch-up on where my training has gone!

The trail we run is called the Habu Trail - and these are Habu's in Sake! Supposed to be strong stuff!

WOOT Run – a few weekends ago Jeanne sent me a goal of 8:30 min pace for a 4mile run. I decided that I was running with the local Women’s running group (trail running that is) for that run. This was a paved trail and one that I have run several times but never that fast. I made sure to let my goal be known – keeping myself accountable for it! Then, I immediately set out to pace with the leaders of the pack! I was really just chasing after them for the first mile or so and then slowly closed the gap. These ladies kept me honest and I ran the 8:30 pace all the way up and down those crazy farm roads! Seriously – proud of myself!

Last Wednesday I was really proud of myself – I ran to the morning group session (the last one I was able to attend) at the Plaza Housing pool, did the swim workout with the group, and then ran home! Total mileage was a little over 8.5 miles and it took me roughly 1 hr and 30 minutes. I averaged a 10:43 pace with the run there all uphill and the run home all downhill!

This weekend I was running with the stroller (27lb monkey plus 20lb chariot) and I still made my LSR (8.47) in an 11 min pace! I wasn’t running it for pace I was just trying to survive it! I picked the beach run since it is the flattest place I know of around here and even though that meant making the loop 3 times – it was worth it! I headed out early enough that we were in the shade for almost the entire run!

Todaywas my first day back to one-on-one training! Jeanne was tough – my quads are smoked!

The workout:

800m run @ ¾ pace

20 Thrusters w. 18lb bar

400m run @ slightly slower than sprint pace

20 thrusters w. 18lb bar

200m all out sprint

and then we did it all over again working backwards and ending w/ a set of thrusters.

This is an example of a Thruster - I was not that bad-a$$ - I only had the bar and no weights added!

ME = Broke OFF!

Then this afternoon – still needing to get some mileage in since we are up-ing my overall weekly mileage – I headed to the gym for a treadmill run (needed to take it a little easy on my legs and we were in “black flag” conditions – so no outdoor PT allowed) – I ran 3.5 miles at an easy 10min pace. I really started to feel my quads getting tight at the very end of the run so I made sure and iced my legs when I got home! My longest run to date is still 9 miles – but I love that Jeanne gets me to reach a new distance and then we hang with that mileage and build a strong base there – so by the time I am adding even more distance to my longest run my legs are very ready for it! This has really been the key to keeping my legs injury free and my mental state where it needs to be as well! When you feel string and confident it shows in the LSR’s!

Nutritional Tidbits:

Hybrid Mini-Meatloaf

These came out so yummy tasty!

I have been trying to find ways to send my husband off to work with some Paleo approved foods and easy to eat, carry with, and reheat foods – so I had to get creative. Since my husband bikes to work her carries his lunch in a backpack that I am sure gets jostled all over the place. Enter the mini-meatloaf! I took the Everyday Paleo meatloaf recipe and my mother’s meatloaf and came up with a hybrid version that we ALL (including the monkey) really dig! This is not Paleo because I have added a few things – so anyone who is hardcore Paleo please skip over this recipe! ;o)

Ingredients:

2lbs Ground Meat (whatever you prefer)

½ tsp white pepper

1 pkg Dry Onion Soup mix

2 Eggs

½ tsp Marjaram

½ C. water

1 C. Almond Meal

1 tsp Basil

1 can Cream O’ Mushroom Soup

Sauce: Mix together ½ onion soup package w/ cream o’ mushroom soup, add water, pepper, marjoram, and basil – stir well, set aside.

Meat: Mix beef, eggs, almond meal and other half of onion soup mix together – blend well. Add large serving spoon scoop of sauce mixture to meat mixture – bland well. Add meat mix to mini loaf pan – these don’t expand much when they cook so you can really fill your more than mine – this was the first batch and I wasn’t sure – they can be pretty full but leave room for your sauce mix. Top with sauce mix. Bake in the oven (uncovered) at 350 degrees for 45 minutes.

Another snack we have all come to love is a recipe I took from Robb Wolf’s book and sort of tweaked it a bit as well but it is all Paleo still! I just have to work with what fruit is fresh here.

Cinnamon Fruit

The picture does this sweet treat no justice!

1 Orange – peeled, sectioned and chopped 1 Apple – peeled and sliced or diced 1 tsp cinnamon Mix all of the ingredients into a Tupperware container – toss to coat – put it in the fridge and it gets better and better the longer it all soaks!

Tuna Cabbage Salad

This is such a great snack or lunch!

This is by far my very newest and favorite creation. Again, I took the idea from Robb Wolf’s book about a crunchy cabbage salad and just made it my own!

Ingredients:

¼ head of cabbage

1 can albacore tuna – drained and fixed however you like (I added mayo sometimes or just Olive Oil)

1 whole carrot or 3-4 baby carrots

Sesame seed oil or poppy seed dressing

I like to start with the cabbage and toss it into my food processor with the top blade on shred. Then I add the carrot to the same blade – looks like coleslaw! Then I put it into the bowl I intend to eat it out of and add the tuna mix – stir well. Then I add in my sesame seed oil or sometimes I do a poppy seed dressing.

I devour this as a post workout lunch and I ALWAYS eat this with Plantain Chips! It’s truly not the same without it! You can really make this dish your own – add nuts or other veggies and make it a meal instead of a snack!

Miles ran so far this week = 5.25

Miles Ran TYD = 225.19

Mocha-Cinnamon Pudding & Hearty Ham Soup



It is no secret that I love to eat…and I love to eat sweets! So testing all of these different RW recipes has been fun to say the least. I have two new YUMMY recipes to post about this week.

First up is the Mocha-Cinnamon Pudding (less than 200 cal per serving) that is oh so creamy and rich (and I am not a chocolate lover). Second, the Hearty Ham & White Bean Soup w. Cabbage & Carrots (also the worlds longest soup name! lol!) and man was is satisfying for lunch and dinner!


Mocha-Cinnamon Pudding
(Recipe by Pam Anderson)

Ingredients:

¼ C. Sugar

3 Tbsp Cornstarch

2 tsp. instant coffee mix or espresso powder

½ tsp. ground cinnamon

Pinch Salt

2 C. low fat chocolate milk

2 oz. bittersweet chocolate, very finely chopped

1 tsp. vanilla extract

How To: Whisk the sugar, cornstarch, coffee, cinnamon, and salt in a large saucepan. Whisk in milk over medium heat, then cook for about 5 min., stirring occasionally at first, then frequently, and constantly at the end, until mixture thickens to pudding consistency. Remove from heat; add chocolate and vanilla, whisking until chocolate is smooth. Serve warm or pour into 5 (small) containers, placing plastic wrap directly on the pudding serface to keep a skin from forming. Refrigerate up to 5 days. Serves 5.

Calories per serving: 176, Carbs: 30G, Protein: 3G, Fat 6G

The image in the magazine (Feb issue) was of a chocolate pudding w/ raspberries on top. I thought that looked yummy so I added the raspberries to mine as well… great addition and combo of flavors. The only things that I would differently (probably b/c I am not a chocolate lover) is (1) I would cut the chocolate down by a 1/2oz. I taste tested the pudding before I added the bittersweet chocolate and I think it was much yummier before. The bitter sweetness sort of cuts out the sugar.(2) I would do 1 cup chocolate milk and 1 cup white milk! Again, probably b/c I am not a chocoholic! This recipe is very rich and creamy and hits the spot for an after dinner treat. A little bit goes a long way and that says a lot coming from me b/c I have a mean sweet tooth and will gobble up dessert even if I don’t like it that much – just to get the sugar in my mouth! Lol! You think I’m joking…but I’m not!

The Soup recipe I got from a recently purchased cookbook called the “Athlete’s Palate.”I have grown tired of looking for recipes in the RW website and the magazines only have a few here and there each month so I thought a cookbook would cut to the chase! Yishane Lee and the editors of RW compiled this book of recipes composed of renowned chefs favorites for fueling up and eating healthy.



Hearty Ham & White Bean Soup w. Cabbage & Carrots
(by Pam Anderson) Good recovery food

Ingredients:

1 Tbsp. EV OO

1 large sweet onion, chopped

1 ½ tsp. Italian seasoning

2 large carrots, halved length wise and thinly sliced

½ small cabbage, cored and cut into bite size shreds

12 oz. Lean ham steak, finely diced

1 Quart Chicken broth

1 can (14.5 oz) petite-diced tomatoes

2 cans (15-16 oz) White Beans, undrained

2 Tbsp. chopped fresh parsley (optional)

How To: Heat the oil over medium-high heat in a soup kettle or a large pot. Add the onion and cook, stirring frequently, until soft and golden, about 5 minutes. Add the Italian seasoning and cook, stirring frequently, until fragrant, about 1 minute. Add the carrots, cabbage, ham steak, chicken broth, tomatoes, and beans. Bring to a full simmer. Reduce the heat to low and continue to simmer, partially covered, until the vegetables are just cooked, about 15 minutes. Stir in the parsley, if using. Cover and let stand for 5 minutes. Serve.

Okay – I wasn’t sure what “white beans” meant so I just looked at the Commissary for a can of beans that were white and I decided on Great Northern Beans. I also did not add the fresh parsley – b/c there wasn’t any available to purchase. This soup was extremely delicious and very filling, satisfying and stayed with me for a long time. I ate this for lunch at 12:30 and I didn’t have dinner until after 6pm – and I was by no means starving. I didn’t even want to snack throughout the day like usual. I would do nothing different at all with this recipe.

Training Updates:

Thursday’s Workout:  5 rounds of 200 jump ropes, 25 squats, 25 push-ups, 25 sit-ups.  I made it through 3 ½ rounds before I needed to switch to girlie push-ups with my knees down and then I was cut short on the 5th round – at the 30 min mark.

–I was so drained after this workout I almost took a nap while Nola napped after we got home but I had too much homework to get done for my Sociology class.

Friday: Warm-Up: Yoga, Workout: Run 2 miles at a 9min/mile pace.

–This ended up being a treadmill run b/c I went to the gym for a 9am Beginners Yoga class and dropped Nola off at the COOP. When the class was done I still had 30 minutes left before I had to be back to pick her up so I decided to just squeeze the run and be done with my workout for the day! The beginner’s class of Yoga wasn’t nearly as challenging as the Yoga I am used. I think it was actually better for me though considering I pulled a quad last time I was doing the more advanced Yoga. The beginner’s class really focuses more on stretching and balancing. So if anyone who is reading this has been teetering on added yoga to the workout routine – I highly recommend a beginners class b/c the instructors will help you with form and breathing.

Saturday: Warm-Up: 25 jumping jacks, 15 squats slow and easy, 20 push-ups – Workout: 4 miles easy (11-12 min miles)

Sunday and Monday’s are my off days!

Overall, training is still going extremely well. I can see big difference in my body and more importantly I can FEEL it. I feel stronger and I love that. I like knowing that when my little girlie wants me to pick her (even though I am carrying 5 grocery bags and her toys) I can w/out a second thought. I still love doing the cross-training and strength training that Jeanne incorporates into each weeks routines.

Body-By-You: An MCCS Group Fitness Class…this is a class type setting where trainers meet w. a class 3x week for 8 weeks. Most of the classes are $220 – which is an outstanding deal! Jeanne instructs the class that meets on Plaza at Dark-thirty in the morning! Knowing that I simply can’t maintain this sort of rigorous training schedule ALL year long, I talked to Jeanne about switching to this class for the 8 week duration and then getting back into the personal training with her after…she thought it was a great idea. This way I can meet other women who are just as interested in fitness as I am and still have time for my running too!

The plan, for now, is when my husband comes back from Afghanistan we will take a vacation to the states for 30 days. I will work on mileage goals mostly and overall healthy eating, etc. When we come back, I will catch the next available Body-by-You class with Jeanne, getting back into the swing of training and strength. Then, after those 8 weeks are up get back into personal training with Jeanne for speed work, hills, etc. I realized the other day that trying to maintain this sort of thrashing to my body ALL YEAR was really going to be hard on me mentally and physically. I was really glad when she thought it would be a good thing for me to do – switching it up a little.

Reading Notes:

This little blurb I founding “RW Guide to Road Racing” pg. 108

Strength Training – “The trouble is that when runners adopt a strength-training program, they tend to do the standard gym-rat routine – that is, bench presses, bicep curls, and leg presses. While these moves might make you look good, they’re virtually useless for making you a better runner. Think about it: How does pushing a weight away from your chest help you run a faster 10-K? It doesn’t. In fact, lifting weights the way everyone else does may even increase your injury risk b/c typical workouts often lead to strength imbalances between muscle groups and around joints.” They go on to note the 4 key principles in keeping your strength training balanced. They are: (1) Work your backside – people tend to neglect the muscles they can’t see (2) Target your core – your core is the foundation from which all movement is initiated (3) Mix it up – Strong muscles enhance the stability of joints (4) Multitask – make sure your weight room time doesn’t infringe on your road time (you are training for a race after all).

Good News about Yoga – Pg 138 of RW Guide to Road Races. Alysia Mastrangelo, PhD, a professor of physical therapy at Richard Stockton College says, “Tight muscles create imbalances, and every step you take makes the situation worse. Because yoga focuses on balance, flexibility, and proper alignment and can relax and elongate the muscles, I would absolutely recommend it as part of a training program for runners.”

My two pennies: Listen to your body…I obviously didn’t…If you are in a class and you feel like it is too advanced, talk to the instructor after and ask them to give modifications for poses. Or, if you are comfortable with the pace of the class but just struggle to get into some of the poses – don’t worry – it will come with time. I see so many people wincing in pain trying to bend and hold poses that they are clearly not flexible enough for – don’t injury or tear your muscle…just go as far as you can and the rest will happen naturally. Don’t do what I did – if you are seriously sore from previous workout – don’t do Yoga on top of it all. Just wait til the next weeks class when you’re muscles are less fatigued and the class will be much more enjoyable and you won’t risk an injury!

 

Miles ran so far this week = 10.80

Miles ran year-to-date = 83.16