Posts

Posted on

Marathon Training Week #12 – Taking someone along for the ride…

Marathon Training Week #12
Marathon Training Week #12

Last Saturday, when I was supposed to be out running 18 miles at my long slow distance with my training group…I was instead at Iroquois Park, gearing up for a small 5K race that I run every year.  It was important to me, and it did mean shifting the schedule around.  Normally this would have meant I’d just meet up with someone on Sunday instead, but much of my group was volunteering at one of the water stops at the Louisville Ironman…so it meant my 18 mile run would be done solo…and I’d keep it on the Indiana side of the river instead of taking it over to Louisville.

No problem.  I mapped it out so I had a route, and actually memorized it without a problem.  That’s quite unusual for me.  I’m such a scatterbrain at times.  But this stuck.  Maybe because the long runs are the foundation of my training plan and the runs I look forward to the most.  I’ll be honest though…I wasn’t looking forward to this one.  18 miles would take me around 2 hours and change to complete…and that was if the elements were ideal.  And on Sunday morning, it was a humid morning in the high 60s…and once that sun came up…it was hot.

I had jokingly suggested that my roommate, Cathy, ride her bike and shadow me on my 18 mile run.  Since this run was done on a route that wouldn’t take me back near my apartment, nor really around to any water fountains (they aren’t readily available around here like they are in Louisville), I figured she could be my roving water stop.  She actually seemed game for it, despite being worried about taking on the hills.  I figured she had plenty of time all week to back out of it…but she never made any indication that she intended to do that.  On Saturday night, I asked if she was really going to come along.  She said she was…and seemed adamant about it.

So…for the first time ever, she got to see me through an entire run.  And at the end…I was glad she was there to push me to finish strong.

This week would normally be a taper week…as I have a half marathon next Sunday…but my main focus is on the marathon.  It just so happened that this week required a 13 mile run, so the training schedule fell right into place.  I couldn’t have asked for a more perfect alignment.  But…no taper was happening.  And I promised my sports nutritionist not to all-out race this half marathon and keep it at my training pace.  So…I hope I can manage to keep myself from getting carried away.  Guess time will tell.

That being said…let’s take a look at how this week shook out leading up to the Disneyland Half Marathon.

Cathy and I after our 18 mile adventure!
Cathy and I after our 18 mile adventure!

Sunday, while normally was the “Do What Feels Good” distance or rest day…it wasn’t happening this week.  As I mentioned, my usual long run day on Saturday was replaced with a short 5K race.  I rocked the race, but it meant the long run had to be pushed to Sunday.  I was a bit unhappy with the dramatic drop in my mileage for the week because of the 5K…but…I’m not overly concerned now.  I’m doing the work…and that’s the important factor here.  Anyway, I got up early to get ready and slap on some sunscreen before the sun even came up.  I ate my usual breakfast of cereal…no banana today because I didn’t have one and forgot to pick one up.  No worries.  I packed three GU packs in my skirt and started to fill up my water bottles with NUUN.  My roommate was up and moving, making it even more likely that she was at least going to start this adventure with me.  I was fairly certain she’d ditch it after the first couple of miles.  I got her suited up in my reflective vest and she ate a quick breakfast and went to pump up the wheels of her bike.  We were waiting on the sky to lighten up just enough to feel safe out on the roads.  She put on her bike helmet and hauled her bike down.  I went to get warmed up, as usual, with a slow mile through the apartment complex parking lots.  And soon…after she added more air to her tires…we were hitting the road.  At first, she had some trouble actually shadowing me…but she got the hang of it.  And she did a fantastic job seeing me around New Albany, biking the entire time and either being just slightly ahead of me, or just behind.  And, let me tell you, one of the best things in the world is hitting your final mile on a hot day where you just want to STOP…and hearing this slightly off-pitch voice start singing the Rocky Theme at you…followed by other inspirational songs.  She even botched Queen lyrics, making me laugh.  It was fantastic and when my watch hit 18 miles, we high fived and called it a day.  I was so proud of her for making the entire 18 mile journey with me.  She never complained once and she was always asking at stop lights if I needed the Sports Beans I had her take just in case…more NUUN…or more water.  She now has a good idea of what I do on my long runs and I quite enjoyed having a roving water stop…and my own personal radio of inspiration at the very end.  I got through that run because of her.

Monday…ah…Monday.  My training schedule called for 7 miles…but with my upcoming week of craziness…I bumped it up to 8 miles.  This also meant that I needed to get up a wee bit earlier to get the run done.  So, at 3:30 a.m., I’m up and getting dressed, eating a light bite and downing 16 ounces of water.  I had hoped to hit the ground running early, but I spent about 15 minutes searching for my reflective vest that I had let my roommate wear the day before.  I couldn’t find it anywhere.  So, finally, I grabbed my winter reflective vest and headed out to run.  The winter reflective vest was super, super hot and the morning was warm (74 degrees) and humid.  And it was just after 4 a.m.  I started out, and immediately found that the vest was just too much.  But, I needed to be seen, so I kept it on.  My roommate later showed me she hung it up on my drying rack…on the back part that I couldn’t see.  At least I know it’s there for tomorrow.  Anyway…it was a miserable and slower 8 miles this morning.  My legs were feeling the 18 mile hot run on Sunday…and the dehydration I think the vest was causing me.  I hydrated (with Gatorade and water) every mile…but it was a struggle to get through this one.  I managed.  Needless to say, Monday is, of course…the weekly Daily Double.  Most of the group wanted to run trails…but Natalie said she ran trails last week.  She recommended hills due to all my bitching about not running them, but I ran hills at the race on Saturday and then everywhere I turned on Sunday.  So, we opted to run one of our fun run routes backwards…not even going inside Cherokee Park.  What came of this was a nice, relaxing, easy 3.6 mile run that felt awesome.  And the company of Natalie and Harry was perfect.  Once again…we talked about lots of things, but I got to talk to Natalie about Celiac and gluten intolerance and how we just like to eat…all…the…food.  For the second run of the day, it sure did feel good.

Tuesday is cross-training day.  But I was a very, very bad girl this morning.  I went for a run.  I did.  I admit it right now…I got up and got into my running clothes, slipped into my running shoes, got that reflective gear on and went out for a slow…slow…easy run in the morning.  I didn’t want to press it too much because it was actually a cross-training day and I was still hitting up my gym to accomplish that part of the training plan.  It was a gross 78 degrees out at 4 a.m. and I took the humidity and heat in stride, maintaining an easier pace than I normally would sustain on an easy run day.  It was a good call because I was dripping at the end of the 4 miles I decided to run.  I even took it out to the street to hit a few more light hills…just because.  I don’t know why.  Neither my upcoming half marathon nor my marathon are particularly hilly.  I guess I’m just working on building up some strength.  Speaking of which…cross-training commenced at the gym.  Tuesday means it is Arc Trainer morning.  Today I set it for Program 6 – Intervals 1:2 – Level 5.  This meant that I was at a moderate step for about 1 minute, then for 30 seconds, the resistance got harder and the incline got steeper.  My legs were feeling strong and I pushed out 2.56 miles in 45 minutes on this machine.  Then it was time to hit that stationary bike.  I hate the stationary bike more than I hate the dreaded treadmill (dreadmill).  Seriously.  It is SO boring.  I kept it as interesting as I possibly could by changing up the resistance very mile.  And, despite it all…in 10 minutes, I pushed out 3.9 miles, which isn’t too shabby.  Then it was downstairs to hit up a few strength machines.  Want to get rid of these noodley arms, you see…

Wednesday is the speed work/pacing day.  And this Wednesday meant…speed work.  Since school is back in session, I can’t get over to the track to bust out my work…so this meant hitting up the gym and getting it done…on the treadmill.  This might have been a blessing this morning as the humidity was just…stifling and the air was hot, hot, hot.  I still dislike doing treadmill work, but got up early, grabbed a bite, then went to the gym to get my speed work done.  I always keep in mind never to push faster than I would normally run if I were running these sprints on the track.  Keeping that in mind, I had 8 miles total to do…2 mile warm up, then 3 x 1600 meters with 2 x 800 recovery, then a 2 mile cool down.  I made sure I was stretched and warm before I even started because the worst thing to do when working on speed work…is to do it with cold muscles.  That is a recipe for injury.  I hit the 1600s hard and fast and made sure I had an easy recovery in between.  My 8 miles was done in 1:03:36, which isn’t bad considering the 4 miles of warm up and cool down I did at a much slower pace than I would normally run on my own.  I was pleased with it.  But, I am so out of practice on the treadmill (not a bad thing!)…that I kept hitting my pinky against the bar and now it’s rather bruised and a bit swollen.  Sort of hurts to bend too.  MEH!  Yuck.  Went home and did the last day of Level 2 of the circuit training required for the week before the trip.  When I get back…boosting it up to the next level.  Sort of fearing that and looking forward to it.

Thursday ushered in another easy run day.  This was, once again, supposed to be 7 miles, but I bumped it up to 8, just like I did on Monday and yesterday with the speed work.  I’m heading out of town on Friday afternoon, so going a few extra miles before taking Saturday completely off was part of the plan early in the week.  That’s why I ran on Tuesday, which is normally just cross-training.  Let me tell you…the humidity and heat this morning was horrible.  At 3:30 a.m…when I headed out the door to run, it was 78 degrees with 86% humidity and a 70 degree dew point.  Already my legs were exhausted from my 8 mile speed work and circuit training from the day before, but I told myself just to run easy.  I didn’t want to push too hard in this kind of weather, nor did I want to risk injury by pushing too much on tired legs.  So…I just ran an easy-peasy 8 miler, remembering to hydrate often (with both Gatorade and water) along the way.  It took just over an hour and was close, but just slightly slower than my Monday and Wednesday runs.  So, I don’t feel too bad about that.  I tend to take my Thursday runs easy anyway because it also is another morning at the gym.  The morning was all about hustling to get to the gym a little earlier than usual.  Like I said…I’m heading out of town this weekend, so I’m working a bit more at the office to make sure I have everything in order and done.  The gym schedule had me on the Octane Fitness 4700 Elliptical Machine…which is really more of a cross trainer than anything.  Which might be why I love it so much.  It is really a full-body workout on this machine.  Upper and lower body get worked and it has various programs to choose from.  I usually just do the Loop program, Level 7, and just go with it.  But, I think after Chicago, I might try some of the other options on there.  Anyway, I managed 8.97 miles in 49 minutes, which isn’t too shabby on these tired legs.  From there it was over to the Cardio Wave machine to work these legs a little more, but get them moving in a different direction.  Managed 3.97 miles on that in 10 minutes, which is a new record for me.  I had it set for Level 13 instead of varying the resistance throughout.  Figured I’d keep a steady rhythm for a little more of a challenge.  It was definitely a challenge.  After that, it was downstairs to hit up a few strength machines before heading in for a long, long day at the office.

Friday is normally my rest day…which I always try to respect and keep holy.  However, Saturday is going to be my “rest” day…if you can call it that.  In a couple of hours, I’ll be heading to the airport to fly out to Los Angeles, CA.  The best part of this trip…hanging with my GIRLS!!  Indy and Tawn are both going to be there and it has been quite a few years since our last encounter.  Well. the four of us (Indy, Tawn, Cathy and myself).  I got to see Indy at the Disney World Princess Half Marathon back in February.  But…no Tawn.  So…it’s happening.  Both Indy and I are participating in the Disneyland Half Marathon on Sunday.  So, with Saturday being a day of rest…I figured I could venture out and do a bit of a shake-out run before the long day of travel ahead.  And that’s exactly what I did.  Once again, the morning greeted me with temperatures in the high 70s.  It was 75 degrees at 3 a.m.  The humidity was at 81% as well, making it…oh, just so enjoyable.  Everyone loves running in a sauna, right?  Right?  Yeah…not so much.  For the first 4 miles, I was pulling a good pace though.  The only problem was…my usual running clothes were packed for my trip to California and Colorado…so I was wearing shorter running shorts than usual…and the mace I carry with me was smacking against my thigh.  I didn’t notice.  HOW I didn’t notice, I still don’t know.  But…when it finally hit me that my leg was hurting, I realized my mace had now given me a nice welt and bruise on my right thigh.  Lovely.  I stopped and moved the mace further back on fuel belt and that fixed the problem.  Finished out the run and even did it with negative splits.  It was also my fastest run this week.  Not too shabby for a blech kind of morning.  I showered.  I foam rolled.  I finished up packing and headed into work.  Getting ready to head out to the airport.  California bound.  Doing Disneyland with my GIRLS!!

Saturday is normally my long run day, but as I am racing in the Disneyland Half Marathon on Sunday, Saturday is my day of rest.  This actually works out since my training plan called for 13 miles this week (it’s a step-back week on mileage).  So, instead of running, I’ll be hitting up the race expo, and seeing some of what Disneyland has to offer with Tawn, Indy,  and Cathy.  And let me tell you…I totally can’t wait.  Running the Disney Princess Half Marathon back in February at Disney World was so much fun, I can’t wait to see what sights, sounds, and adventures Disneyland holds!


Posted on

Marathon Training Week #11 – Getting back into the racing game…

Marathon Training Week #11
Marathon Training Week #11

I’m going to say it right here and now…so listen up!  5K races are my least favorite distance.  I never feel like I’m pushing myself fast enough, despite pushing these short little legs harder and harder with each mile.  And at the end of a 5K…I never have the drive or the energy for that final kick that so many of my running friends have.  And it makes me dislike that distance even more.

Let’s face it…these short little legs were made to go long.  I actually would rather run a longer race any day than a 5K race.  Winning an award at the shorter races is all fine and good…but I love the challenge of the longer run.  I love to push my legs past the distance they think they can go…and prove to myself that my passion for the longer distances truly is what drives me when I run.

With that all being said…this past weekend, I had to shift my long run to Sunday because…well…Saturday I had a 5K race.  Normally I wouldn’t have signed up for one.  I’ve been avoiding races to focus more on my marathon training…but this is one race I would never dream of missing.  My Aunt Debbie died 3 years ago from colon cancer, and here in Louisville, for the past three years, I have ran in the Walk Away from Colon Cancer & 5K Run.  The only difference between the past two years and this year…is that this year I wasn’t returning from an injury that kept me out of running.  This year, the Walk Away From Colon Cancer & 5K Run was not a comeback run.  This year…I was free to run it as I chose…and I chose to run a smart, safe, and fun race.  And that’s how it should be.

Having the race on Saturday also decreased my usual weekly mileage…but…you know…it was worth it.  I’ve racked up some crazy mileage over the past couple of weeks, I think giving these legs a shorter, but harder (as in speed and the fact that I tested them out on the hills of Iroquois Park), run was just what they needed.  Speed work.  Hill work.  All in just over 22 minutes…done.

I admit, however, that the morning of the race I was not in a racing mindset.  I hadn’t actually raced since The Boilermaker 15K in Utica, NY back in early July…and I was having a hard time finding that run hard, run fast mindset.  Regardless, I took to the course and had a fun, beautiful, and very hot run yesterday morning.  And it was for a good cause and in memory of my aunt.  I couldn’t have asked for anything more.

But…that was the end of the week…I still had the entire week before I got to my race…so…

Sunday is the normal “Whatever My Legs Feel Like” training run…or rest day.  It just depends on how I feel that morning.  Except, keep in mind, I busted out 20 miles the previous day.  So, as I was getting ready for bed, I asked my roommate what I should run in the morning.  She shrugged and said, “I don’t know…13 miles?”  Then paused.  “No…do 13.1.”  Ah…a half marathon challenge.  I was game.  I figured I could run it at the LSD pace and have a good morning run.  I guess I was feeling super that morning, despite the heavy mileage on Saturday…because I took to the streets and my legs felt strong and good…not tired…not sore.  I was having a great run.  The first half of the run was rather flat, but then I decided to challenge myself and run a very hilly second half.  I just wanted to see how I would do on tired legs with a bit of a challenge, I guess.  I wasn’t slowed in the slightest and somehow ended up rocking out 13.1 miles  in a time faster than my half marathon PR.  If only this had been in a race.  I was super-stoked.  Super surprised.  And super proud of myself.  That was on legs that had gone 20 miles the day before?  Had I not been the one running, I wouldn’t have believed it myself.  I was feeling amazing and hit negative splits to boot!!  Yeah…I was feeling sort of invincible that morning, I guess.  I was all smiles after that and feeling like Beast Mode was activated.  If only every run felt that awesome.  That evening was the Bruno Mars concert that my roomie and I had tickets for.  I didn’t get home until well after midnight…and my legs were tired and sore, not just from the previous two runs, but from standing the entire show.  LOVED that concert though.  Had such a great time.

But…Monday morning rolled around and that meant it was back to the training schedule.  That morning I was not feeling as awesome.  In fact, I felt a bit defeated.  The schedule called for 7 miles.  And I did get 7 miles out that morning.  But, I was running on very tired and somewhat sore legs.  In fact, I actually went to bed in my running clothes…because I wanted to get more than 4 hours of sleep.  And to knock out 7 miles…I needed all the time I could manage if I wasn’t getting up until 5 a.m.  The later start sort of threw me off, but sleeping in my running clothes was sheer genius, because it meant I just needed to slip into my compression sleeves and my shoes before hitting the road that morning.  It definitely got me out the door quicker.  There was also a definite change from the weather I had the previous Monday morning.  So, with the return of the humidity, the run just felt hard.  I managed to press on and rocked the run with negative splits, but it was a hard-fought battle.  And then…even with the tired legs, I wouldn’t dream of missing my Monday night fun run.  So after a long, long day at work, I went home to eat and change and headed off to Louisville to do a run with my group.  We were supposed to do hill work, which is something I really need to focus on.  However…they vetoed it before I got there and half of the group was going to run trails, and the rest were going to hit up the Scenic Loop in Cherokee Park.  I am not currently running trails because I don’t want to get injured, so I stuck to the road.  And for the first mile was running with the group.  My legs were still sore from all the hard efforts I put on them…as well as sitting for a long period of time at the office…but none of that seemed to matter.  I got to the hill after Hogan’s Fountain and I was off.  I had intended to stick with everyone, but I got ahead and there was no stopping me.  I didn’t push…not for speed or anything because my Achilles was acting up a little…and the last thing I wanted to do was hurt myself on a fun run.  Foam rolling commenced the moment I got home.  Monday’s Daily Double was in the books.

Tuesday, of course, meant it was my cross-training day.  And, as is the norm for Tuesdays, I resist the urge to run, even though I have the time and the ability to do so…and instead head to the gym before work.  Tuesdays means it’s Arc Trainer day.  The Arc Trainer, by the way, is basically the high calorie burning solution to the modern elliptical, built to be safe for high intensity workouts.  In other words…it works like an elliptical, but is scientifically tested to be gentler on your joints, burn 16% more calories than a standard elliptical, and it can help the user train for strength, power, endurance, cardio and weight loss.  It has this range of incline and resistance levels which makes this seem like 3 machines in one.  Honestly.  At lower incline levels, it’s has a glide like a cross country skier.  In the mid-range levels, the motion is a stride, like on an elliptical but with proper positioning.  And at the higher levels, it has the climb of a stepper or climber.  I use the preset programs on the machines which automatically changes up resistance, incline, and the intervals.  It makes this machine challenging, yet still puts you through a total body workout.  It’s an elliptical on crack and I love to hate it.  This time, I was on Program 5 – Intervals 1:1, meaning I had 1 minute at a lower incline, then it shot me up to hard resistance and the “climber” mode for 1 minute and it would rotate this out.  I did this for 45 minutes on Level 7 and managed to dig out 2.08 miles.  After that, it was on to the Cardio Wave.  If you’re not familiar with this machine either, it is also like an elliptical machine, except that this one focuses more on strengthening the gluteus and lower limbs while still focusing on the core stabilizer muscles…so you get a full body workout that is safe and non-impact.  And…your legs move from side-to-side and not the usual forward and back motion that I get with other ellpiptical machines and my running.  It’s a nice change of pace and it works three different planes of movement simultaneously: extension, abduction and external rotation.  My roommate hates this machine, but I love it.  And I rocked 3.89 miles on it set to a steady Level 13 that morning.  Then it was downstairs to hit up a few strength machines to help build up some muscle.  After work, it was time to circuit train and that took some convincing.  I knew it needed to be done, my body was just tired.  But…my roomie and I knocked it out of the park and it actually helped loosen up the muscles and tendons that were giving me issues on my runs on Monday.  So…bonus!

Wednesday marathon training is always speed work/pacing day.  And today…it was all about pacing.  The schedule called for 8 miles…yes…8 miles.  But this was to be a Tempo Run…meaning I was to build up to about my 10K race pace, hold that for a couple of miles, then ease back down.  I ended up steadily building up my pace, making this tempo run more of 8 miles with negative splits.  Whoops.  So, I guess I ddi one better than what training called for.  And that was a miserable morning.  Because it was 8 miles and would take about an hour to do, I got up half an hour earlier and headed out.  It was 70 degrees at 3:30 a.m. and we had 92% humidity.  Needless to say, I was dripping by the end of it and was more than happy to hop into the shower before getting dressed for work and making a healthy breakfast.  After work, it was the second session of the circuit training and this one really felt hard.  My legs were screaming for some rest.  I promised if they got through “the shred” than they could have some downtime.  They saw me through the circuits and weights…and so…I rested them that evening.

Thursday was a lot easier this week.  Training simply called for 4 easy miles.  Four miles…and I’d be done.  It was another humid morning and my legs were tired…but my four miles ended up as 5 miles.  I wasn’t at all happy with that run, honestly.  Maybe that is why I pushed the extra mile.  Or…that I just am not used to lower mileage under 5 miles at times…regardless…I got through the run, but it was not a happy 5 miles at all.  After that, it was the second day at the gym.  With my legs angry at me for that run this morning, I knew better than to really push it on the cardio portion of this workout.  So, when I climbed on the elliptical, I set it for my usual Level 7, but didn’t push on the speed too much.  I managed under 9 miles in 49 minutes…which is under what I normally can do.  But, I was listening to my body.  The second machine of the day was 10 minutes on the rowing machine.  Ah…the rowing machine of doom.  I put on my gloves and settled in for a L-O-N-G 10 minutes.  But the rowing machine is such a great machine in that it works so much of your body.  Not only are you working biceps, back, and shoulders, but you also work your quads, glutes, and core muscles as well.  So…while I hate it…I love the workout I get from this machine.  After that…it was downstairs for some more strength machines before heading to work.

Friday is the dreaded, but necessary, rest day.  And, since I was going to be racing on Saturday, I definitely wanted to keep it holy.  I admit though…I did take myself out for another brisk morning walk.  This has become the Friday norm.  I walked 3.26 miles that morning in 36:42…which is good.  Very good.  It also took the edge off the rest day so I wouldn’t be cranky, crabby and miserable.  It worked.  And the rest of the day felt okay because I had at least gotten some form of movement in for the day.

Saturday…it’s usually my long slow distance run.  And this week I was to run 18 miles.  Except, I had another commitment on Saturday morning.  *GASP*  I know.  But this was important.  As I mentioned, my Aunt Debbie died from colon cancer a few years ago.  Every year since, I have been a part of this race.  It’s the Walk Away From Colon Cancer & 5K Run.  I would never dream of missing this.  Even if it meant I didn’t get to meet up with my running group and do my usual long run.  The long run was pushed back to Sunday…which I’ll tell you all about next week.  But Saturday was all about honoring my aunt’s memory, running for a great cause, and putting some speed work and hill work into play simultaneously.  I won’t lie…a part of me was hoping to rock out a sub-22 5K, which is something I am still chasing…but Iroquois Park is not the place for that.  And I knew that going into this race…but it was a dream.  It will happen…one day.  Until then…I just sort of ran this race with how I felt.  My legs were rested.  My mind was clear.  And I was focused on just getting to that finish line.  Like I said…5Ks are my least favorite distance.  I place a lot when I run them, I just don’t like running them.  That being said…this race was hot and hilly…but I just went out there to have some fun and “do some work.”  And I did.  In fact, I ended up finishing 27/799 finishers overall, 4/496 female finishers, and I was 1/67 in my age division.  WOOHOO!!  The speed and hill endurance will come with practice.  This was my 2nd fastest 5K to date…and that is saying something!  I thought about running more later that day, but I had so much going on…shopping for items for my upcoming trip, grocery shopping, cleaning…and since Sunday was now going to be my 18 miler…without a group…I thought my legs needed the rest of the day off.

So, this was a much lower mileage week than my previous ones, but I think it was good that I listened to my body…and my heart…and ran what I needed to run, the speed I needed or felt like I needed to run.  I still managed to nail my training, and that’s saying something.  This week was a tough one, despite having fewer miles…but I got through it and knocked it out.  Proving once again, even if my body is tired…my determination always makes me feel stronger and better.  Lack of sleep and harder runs made the lower mileage this week a welcome change of pace…but it never once slowed me down.

Time to see what I can manage this coming week…


Posted on

Walk Away From Colon Cancer & 5K Run – Louisville, KY (August 24, 2013)

Me heading out of the start for the Walk Away From Colon Cancer & 5K Run
Me heading out of the start for the Walk Away From Colon Cancer & 5K Run – Louisville, Kentucky

Race: Walk Away From Colon Cancer & 5K Run

Place: Iroquois Park, Louisville, Kentucky

Date: August 24, 2013

Time: 22:45

Wow…can you believe this?  A race report!! An actual race report.  I haven’t officially raced in over a month.  One month and 10 days to be exact.  And I certainly haven’t done a 5K race in a long time.  I’ve been putting my focus on my marathon training…distance, speed/pacing, easy, hard…but no races.  They just haven’t fit in.

But this race…I haven’t missed this race in the three years I have been running.  The previous two years, it was my comeback race.  The race I was finally able to run again…after an injury healed.  In 2011, it was my stress fracture and runner’s knee.  In 2012, it was my plantar fasciitis.  So…this was a new experience for me.  I could actually…RUN!  And run however I wanted to run!  BONUS!

The Walk Away From Colon Cancer & 5K Run holds a special place in my heart since my Aunt Debbie died from colon cancer three years ago.  Note…I’ve run this race for three years…and I always do so in her honor.  This year…I felt like I could really honor her memory.

I actually went into Louisville to the Clifton Center where the Colon Cancer Prevention Project is headquartered.  The packet pickup was happening there on Thursday, then at Fleet Feet on Friday…and race day packet pickup was also available.  I tend to get my packet ahead of time if at all possible…sort of saves on the rush on race morning.  And since I had to pick up a package at the Fed Ex place in Louisville on Thursday…I figured I’d kill two birds with one stone.  So, I picked up my packet two days early and didn’t have to concern myself with it on Friday or Saturday.

So, this morning was the big event.  I woke up early enough to get dressed and slather on some sun screen.  It was in the high 60s this morning with 86% humidity.  BLECH!!  Sunscreen is always a must!!  So, in order to let it soak in…I have to get it applied early.  So, I went to the kitchen, got the coffee maker prepped and brewing…then went to get my albino on!  I use Badger sunscreen, which turns me even pastier white than I already am.  But, it works.  So I use it.  I actually did a good job of lathering myself up.  Managed to contort and get my back as well without getting too much on my top.  I was dressed as Wonder Woman for this event…because…I think people who fight through and survive cancer are amazing.  They are all superheros.

Breakfast was the last of my Vanilla Chex cereal.  I got my clothes to change into together, laced up my Adidas Boosts, and grabbed a banana to eat about 30 minutes before the race.  Got into the car and Cathy and I were winging our way out to Iroquois Park in Louisville…the scene of the event.

Mind you…in 2011…this race was small.  There were 468 finishers in 2011.  Parking was so easy to manage.  And the event was quite small.  Last year…2012, the event grew to 684 finishers.  There were bouncy houses and tents set up everywhere.  It was a big change.  This year…there were nearly 800 finishers.  799 to be exact.  So, once again the event grew.  And this time…there were people directing traffic to parking spots.  Huh.  This was different.  We were guided into a nice spot, and soon we were popping out of the car, throwing stuff in the trunk, and starting toward the amphitheater at Iroquois Park.  I had my banana in hand…but it was definitely too early to dive into it.  Instead, I went ahead and used the flushing toilets before a line formed…which was also a good call because the line did get stupid long and the port-a-potties that were ordered were not delivered.  So…yay for peeing ahead of time!

After that, Cathy and I wandered around…taking a stroll down the road of Iroquois Park…checking out the various companies that came out to the race…walking through the GIANT INFLATABLE COLON!  Here in Kentucky…we’re famous four our inflatable colon.  It’s true.  I We found a shady spot near a curb so Cathy could settle in and I could do some preliminary active stretching.  High knees, knee circles, hip circles, butt kicks, the works.  Nothing stationary.  I was getting those muscles ready to fire quickly.

The opening ceremony was starting at 8:30…and local radio personality, George Lindsey, got us started.  We had announcements of upcoming events, mentions of sponsors, and then the survivors were called forward to receive a nice gift and get their picture taken.  It was amazing how many people were there.  Varying ages.  Some…no older than me I would guess.  Just…so moving.  We applauded them and gave much respect for their battle against colon cancer.  Just…amazing.

Afterwards, it was time to get the race started.  Cathy and I began to make our way over to the start line as photos of the survivors were being taken.  This allowed me to get into a good starting spot.  I wasn’t right up front…I don’t feel I belong there, but I wasn’t too far back either.  I did a few more stretches while waiting on the rest of the crowd to get lined up.  The front was starting to fill in and as I was standing there this really, really good looking beefcake of a guy with a body like WHOA and WHOA GUN SHOW…comes over and asks if he can get his picture taken with me.  WITH ME!!  Yes…Wonder Woman gladly accepts pictures with hot strangers.  I don’t think I was drooling.  This was the first time that has ever happened to me.  It was a nice way to start the race.

And with that, we were given the instructions from our favorite people at River City Races.  We’d hear “Runner’s set…and then the whistle.”  A pause.  “Runner’s set…”  And when the whistle went off, we exploded out of the starting line.  I flashed a badass peace sign to Cathy as I ran past…and that was the start.  In my head, I really, really wanted to hit a sub-22 minute 5K.  But, I also know my limitations and I know the hills of Iroquois Park…so I also knew that wasn’t happening at this race.  Instead…I chose to run a happy, honorary race…and just have a good time!

The first mile always seems the longest.  I don’t know why.  Especially since it tends to be my fastest.  I settled into a good pace, seeing Lynn (she’s at all the local races!) ahead of me, and another woman running right next to me.  We rounded the corner and hit the first of many hills…and the woman who was running with me pulled way ahead.  WAY ahead.  UGH!!  I need more hill work in my life.  For real.  That was okay…it was still an early race.  I took to the streets, pushing just enough to make it not feel like a run in the park.  HA.  See what I did there?  I’ve been training a lot at the Long Slow Distance Pace…that racing now seems a lot harder than it used to be.  Add the need for speed work to the list of things I need to incorporate more into my running regime.  Anyway…I was heading for a downhill when I got to Mile 1.  I was around 7:12 pace…which was awesome.  But I knew Mile 2 was a killer.  It starts off down hill…but I know…I know that a large hill awaits towards the end of it…as we head into the final stretch.

So, Mile 2 I took the downhills easy, not wanting to shred my calves or my quads.  You know, I have this goal to not get injured this year…and a 5K race wasn’t going to take me out.  I refuse.  Running smart is the goal…and that means I ease up on the downhills.  To make up for it, I attempted to push a little harder on those uphills.  And Mile 2 was filled with uphills.  We were supposed to stay to the left of the orange cones for safety…but the cones went away halfway through our second mile…so a lot of runners were just veering to the other side in an attempt to take the hills a little easier.  I don’t think it helped.  I stayed my course…because I know what feels right.  And got passed up by another female.  My pace definitely slowed in that second mile…and I was thinking about how I just needed to suck it up (gluten-free) cupcake and run some hills.  I wanted to do that with my fun run group…but it was vetoed.  Totally vetoed.  So, I guess if I want to get some hill work in I have to do the work myself.  There is no lack of hills around here, so I’ll make it happen.

Mile 2 ticked off and I knew I was in my last mile.  I also know about the hill that gets me…every time I run at Iroquois Park.  We were running the park the “hard” way…the way there seems to be more uphills than downs.  I prefer running this park the opposite direction, but I swear all the races go off the other way.  So…it’s harder.  But…from previous races done here, I know…I know that somewhere between Mile 2 and the finish line…there is this hill of doom…that just never seems to stop going up.  The first year I ran this race…I walked the hill.  It was the first (and only) time I ever walked, but my runner’s knee twinged at me and I didn’t want to push my luck with the stress fracture.  The second time I ran this race, I took the hill easy…didn’t walk…but took it easy because I didn’t want to tear my plantar fascia again.  I was so nervous about that.

Me with my 1st place age division medal at the Walk Away From Colon Cancer & 5K Run – Louisville, Kentucky
Me with my 1st place age division medal at the Walk Away From Colon Cancer & 5K Run – Louisville, Kentucky

This year…this year I killed the hill.  It slowed me, sure…hills do that…but I didn’t let up.  I pushed…I drove myself up that incline and saw the sunlight streaming into the parking lot.  I knew the finish was coming.  I was close.  So, I attempted to pick it up some.  I tried…for that kick that so many runners manage.  I don’t think I’ve quite gotten the hang of that yet, but I felt like I might have kicked it a little to the finish line.  I could hear Cathy screaming “GO TWIN!  GO!”  So, I ran and just put my all into getting across that line.  And I did so…feeling like I truly earned my stripes there.  That was, as usual, a difficult course.

Cathy came over and said, “Guess what?”  And I said…”Fourth female overall.  I know.  I ticked them off in my head as they passed.”  I laughed when I said it.  These women all finished in sub-22…the overall female winner finishing in 20:50 which is…a dream to me.  How the heck did she run that fast?!  It boggles my mind and my little short legs.

We stayed for the award ceremony…and it turned out I won 1st in my age division!  I won third last year…so this was a WOOHOO moment.  In fact, my time this year beat out the time for the female overall winner last year.  But we had a faster crowd this time around.  But…this was a good race for a good cause…and one, regardless of my hatred of 5Ks, I would never dream of missing.

So, as it stands the official results for the Walk Away From Colon Cancer & 5K Run are that I finished in 22:45.  It wasn’t a new PR…but I was only 30 seconds off.  Had this course been flatter…well…maybe.  Anyway, I was 27/799 overall, 4/496 female finishers, and 1/67 in my age division.  Considering 5Ks are my least favorite distance (yet…I run a lot of them)…I was totally thrilled with these.  And I dedicated this race, as always, to my Aunt Debbie…who I think gave me some wings on that uphill at the end today.

So, on a hot and humid Saturday morning…I went out and ran for a good cause…and had a good time.  Already looking forward to next year!


Posted on

Recipe: Vegan Yellow Squash Chile-Cheddar Mash

By the end of next week…I’m going to be out of town.  This means I have a lot of fresh produce to work through before leaving.  I never want anything to go to waste, so I make a point to use up everything before it goes bad and spoils.

It’s also Friday…and this morning my bin for my CSA was placed outside my front door.  Soon after I got home tonight from work, my new one arrived with a whole new round of fresh produce.  I still had quite a bit from the two previous bins before that…so I put myself on a mission tonight…to use up most of what I had from the old bin so this coming week I could focus on the new stuff.

Mission accomplished.  I found an Eating Well recipe from 2011 that used 3 medium zucchini.  I didn’t have zucchini but I had 3 medium yellow squashes in my crisper drawer just begging for some action.  My usual go-to would be to sautee them in a pan and serve them up as a side.  But I thought…why not try something new.  And with the exception of an onion and some diced green chiles…I totally had everything else to make this super-simple and highly flavorful dish.

My entire meal was loaded with veggies tonight.  And the star was definitely the mash that I made from the squash.  I made it vegan…using Diaya cheddar shreds in place of reglar extra-sharp cheddar cheese.  But if you aren’t affected by dairy…feel free to use regular cheddar cheese.  My roommate and I both devoured this.  So delicious.

Recipe: Vegan Yellow Squash Chile-Cheddar Mash

Vegan Yellow Squash Chile-Cheddar Mash
Vegan Yellow Squash Chile-Cheddar Mash


Servings: 2-4
Time: Prep 5 minutes; Cook 25 minutes

Ingredients:

  • 1 tablespoon canola oil
  • 1 1/4 pounds yellow squash (2-3 medium), halved lengthwise and sliced
  • 1 medium onion, chopped
  • 1 4 oz can diced green chiles, drained
  • 1/4 teaspoon salt
  • 1/2 cup grated extra-sharp Cheddar cheese (I used Daiya Vegan Cheddar Shreds)

Directions:

Heat oil in a large nonstick skillet over medium heat.

Add zucchini and onion; stir to coat.

Cover and cook, stirring occasionally, until very soft and lightly browned, 12 to 15 minutes.

Stir in chiles and salt; cook until heated through, 1 minute more.

Transfer to a medium bowl.  Mash with a potato masher until chunky, not completely smooth.

Stir in cheese and serve immediately.

~*~*~

My onion and squash got this amazing caramelization on them from cooking.  It really sweetened up the onions and the squash became super soft.  After mashing it up…it really didn’t look like much.  But once I mixed in the vegan cheese, everything started to come together.  This is a rich tasting, sweet and savory sort of dish that would be delicious as a side as well.  Forget mashed potatoes…serve up some squash mash.  It’s packed with flavor and SUPER healthy too.  My roommate and I split the entire pan as our entree, and that was only 238 calories for that huge serving on that plate.  I served it up with oven roasted broccolini and some herbed corn off the cob to complete a veggie-packed, but quite filling dinner.

We’re already talking about making it again.  Really delish!!  Go ahead…try something different with your squash or zucchini.  It’s worth it.

Posted on

Product Review: Walden Farms Balsamic Vinaigrette Salad Dressing

Waldon Farms Balsamic Vinaigrette Salad Dressing
Waldon Farms Balsamic Vinaigrette Salad Dressing

Product: Walden Farms Balsamic Vinaigrette Salad Dressing – $4.99+

You know…up until I started on my new 70/30 Clean Eating plan my sports nutritionist has put me on…I never would have thought twice about enjoying the basically guilt-free products put out by Walden Farms.  I mean…I’ve had quite a few salad dressings from their extensive line-up that I have quite enjoyed.  And, a couple weeks ago, a bottle of their Balsamic Salad Dressing just happened to wind up on Manager’s Special at my local grocery store.  I hadn’t tried this flavor yet…so I figured I’d give it a shot.  If I didn’t like it, I wasn’t out much thanks to the reduced price.

So…I initially was introduced to Walden Farms by Rocco DiSpirito in his Now Eat This cookbooks.  He uses the calorie free (yes…CALORIE FREE) ketchup in a few recipes as one of the ingredients.  I was intrigued. I had seen a few of these Walden Farms products lurking at numerous grocery stores in my area…so…one day I decided to try one of the salad dressings.  And…it really wasn’t bad at all.  For the record…I have never tried the ketchup.

Anyway…a few salad dressings later…here I was with one of my favorite dressings to have when out at a restaurant.  Mostly because it’s safe.  Any vinaigrette is normally a safe bet when it comes to dressing up a salad.  And I’ve always loved the flavor of a good Balsamic Vinaigrette.

Polishing off the lettuce, tomato, and green peppers from my last CSA bin, I’ve been making quite a few salads this week.  Tonight, I needed a new salad dressing.  So…out came the Walden Farms Balsamic Vinaigrette Salad Dressing.  I tore off the seal and twisted off the cap, taking a light sniff of the bottle.  It smelled just like Balsamic Vinaigrette…so that was a good sign.

I put the 2 tablespoon serving size over my salad (yes…I did measure it!) and dove in.

The flavor is authentic.  It has the feel, taste, smell…everything a normal Balsamic Vinaigrette would have.  Just…this one happens to have no calories (save the trace ones that are always in something you eat or drink…even those zero calorie diet sodas!).  I was impressed.  I was beyond impressed.  It was like having a full-barrel version of this dressing…but without all the fats and calories.  Delicious.  Amazing.  Just what my salad needed to be dressed with.  It complimented every vegetable inside my bowl.  Two tablespoons almost felt like too much.  This was a hearty dressing…while still having that oil and vinegar consistency.

But…here is where my sports nutritionist has ruined me.  As I’m feasting on this dressing, I start to wonder how a dressing that is normally made from a wine vinegar and olive oil could exist without calories.  Yes…these things run through my mind.  So, I turned the bottle over and took a look at the ingredients.  They include: triple-filtered purified water, balsamic vinegar, white vinegar, cellulose fiber, salt, dijon mustard, lemon juice, onion powder, garlic powder, white pepper, natural flavors, natural spices, caramel color, xanthan gum, sucralose (SPLENDA!! NOOOOO!), and sodium benzoate.  Yeah…first of all…SPLENDA! NO NO NO NO NO!!  SPlenda is bad.  And bad for you.  And now I just want to dump this dressing down the drain and get something real and good and made with natural products.  That’s my next problem…cellulose fiber?  Sodium Benzoate?  Huhwha?

As far as the nutrition panel reads…it’s flooded with zeros.  Zero calories, zero fat, zero cholesterol, zero protein, zero fiber, but it does have 260 mg of sodium.  This dressing is gluten-free, calorie-free, sugar-free, and fat-free.

But the Splenda thing is really bothersome.  I just don’t like it.  At all.  So…fat and calories aren’t bad for you…you just have to take them in moderation.  And so that is how I shall take my salad dressing.

But no longer from Walden Farms.  While I appreciate their products and have enjoyed all the ones I have tried…I just can’t continue to put Splenda into my body.  Not when I’m trying to better it.

It’s too bad.  It really is.

Posted on

Product Review: Crunchmaster Grammy Crisps Cinnamon & Sugar

Crunchmaster Grammy Crisps Cinnamon & Sugar
Crunchmaster Grammy Crisps Cinnamon & Sugar

Product: Crunchmaster Grammy Crisps Cinnamon & Sugar – $2.95+

One of my favorite things in life is that sweet/spicy blend of cinnamon and sugar.  Honestly.  I love a light coating on my gluten-free French toast…or over my air-popped popcorn.  I love it just dusted over a schmear of vegan butter spread on a gluten-free slice of bread, tasted in the oven…to make the perfect cinnamon toast.  Yes…cinnamon and sugar is my thing.  It might explain why Snickerdoodles continue to be my favorite cookie…ever!

And while this product is no longer really all that “new”…I had really never been able to find it in the stores around here.  Until a local grocery store started to carry them in their gluten-free section.  I am, of course, speaking of Crunchmaster Grammy Crisps Cinnamon & Sugar.  I fell in love with Crunchmaster crackers a long time ago.  And about a year ago, I believe, they introduced a few new products.  One of which was the Grammy Crisps.  When I spotted these on the shelf…I had to take them home.  I had to.  There was no arguing with me about budget this time.  This was a necessity.

Now…growing up I loved graham crackers.  I still do, but my gluten-free options are pretty limited to two brands.  So, when I heard about the Grammy Crisps from Crunchmaster, I immediately envisioned that flavor of those cinnamon sugar graham crackers from my youth.  You know, the ones where one side is coated in crystals of sugar and cinnamon…the other side plain.  And what you get is the most amazing graham cracker flavor…ever?

That’s what I envisioned with these.

And I was…kind of right.

Today was the day I broke out the box of Crunchmaster Grammy Crisps Cinnamon & Sugar and dished up a serving (30 grams) to take to work with me for my afternoon snack.  I think I sat in anticipation all day, wondering what these would taste like.  I almost started to berate myself for not having a backup in case these were just…nasty.  But I don’t think I’ve ever had a product from Crunchmaster that wasn’t at least consumable.

When 3 p.m. rolled around, my snack drawer was opened and I was pulling out my little container that held these squares of graham-cracker like cinnamon sugar flavor.  Without any show of self control (because sometimes I have none!)…I popped one of these crackers into my mouth and crunched away.  My first initial thought was that it actually lacked in flavor.  It just tasted…bland.  And I was sad.  But then, the dusting of cinnamon and sugar on these rice crackers finally kicked in.  So…they weren’t overly sweet…or very sweet at all…but then you get this nice hit of semi-sweet warmth from the cinnamon and sugar.  It takes a moment…but it gets there.

The texture of these crisps reminds me a lot of what regular Crunchmaster crackers are like.  Very substantial, crunchy, but light.  They really do give you a nice crunch with each bite.  I just wish the seasoning was, perhaps, cooked into the crisps rather than dusted on the outside.  It is just this close to perfect.  But it misses the margin ever so slightly.

Let’s talk ingredients.  I would say, with the exception of the sugar, that this snack would almost be considered clean.  It has very few ingredients, being made from brown rice flour, whole grain sorghum flour, sugar, cinnamon sugar seasoning, potato starch, safflower oil, and salt.  I recognize every single one of those ingredients.  Which is always reassuring when it comes to buying something processed in the store.  At least I don’t have to look up some crazy preservative or chemical additive to find out what it is.  The Crunchmaster Grammy Crisps Cinnamon & Sugar are certified gluten-free, free of peanuts, cholesterol free, contain no saturated fat, and are made from 100% whole grain.

Now, let’s talk the nutrition aspect.  These are little brown rice crackers that are dusted with a cinnamon sugar blend.  One serving is 30 grams, or about 25 crisps.  This serving will dish you up 130 calories and 2 grams of fat.  That isn’t bad for a snack.  The sugar level sits only at 5 grams, which is actually amazing considering that these are cinnamon and sugar flavored snack crackers.  These have only 150 mg of sodium as well.  And, this serving will also give you 1 gram of fiber and 2 grams of protein.

My love for Crunchmaster products continues…even though I wasn’t blown away by these crisps.  They are good.  They are.  They remind me of Cinnamon Toast Crunch…actually…just without all the sweet sugary flavor that encapsulated every little square of that cereal.  That was my sister’s favorite cereal growing up, so we ate that a lot.  The flavor of these is a bit reminiscent of that.  I liked these though, enough to polish off the box in the next couple of days (I’m a serving-size stickler).  If you love the flavor of graham crackers…with a touch of sweet and spice…then the Crunchmaster Grammy Crisps Cinnamon & Sugar might just be for you.

If you find them…they are at least worth a taste.  If you like the taste of cinnamon and sugar…these have it.  It just isn’t the initial WOW-factor on flavor I expected.  But, they are definitely worth a try.  Trust me.

Posted on

Product: So Delicious Unsweetened Cashew Milk

So Delicious Unsweetened Cashew Milk
So Delicious Unsweetened Cashew Milk

Product: So Delicious Unsweetened Cashew Milk – $2.49+

You know…I’ve found that even if I could drink it…I have lost my appetite for cow’s milk.  Seriously.  I have no real urge to pour a glass and down it.  That being said…I have been drawn in and become hooked on unsweetened non-dairy milks…such as those made from nuts or coconut.  Honestly.  It doesn’t get much better than your morning cereal swimming in a pool of unsweetened almond milk…does it?  It’s one of my little joys in life.  And I’m not ashamed.

Well, I think the minds at Turtle Mountain, makers of the So Delicious Dairy Free products, have introduced a new line of dairy-free beverages.  From the company that makes, honestly, some of the best coconut milk, some of the best almond milk…and some of the best other products that utilize those…So Delicious Dairy Free has brought Cashew Milk to the market.

Yes.

Cashew.  Milk.

Why this hasn’t been done before, I don’t know.

I mean, I’ve downed soy milk, rice milk, hazelnut milk, almond milk, coconut milk…I even did one of those nut-milk blends that was made from almonds, hazelnuts, and cashews.  But never, ever…just cashew.  Which is sad…because it is my favorite nut.  It’s also the most popular nut in America, with 31% of people naming it their top choice (almonds came in at 16%).  Cashews have a delicate flavor, but are quite rich.  And they are a great source of iron, phosphorus, selenium, magnesium, and zinc.  They also contain high levels of antioxidants that can help lower the risk of cardiovascular and coronary heart disease.

Cashews are not just delicious…but little powerhouses in their own right!

Currently, So Delicious offers two varieties of their Cashew Milk.  Both of which are unsweetened.  One is the original flavor the other…vanilla.  I’d love to try vanilla, I just have to find it first.  As it was, this was tucked away on the bottom shelf at my local Whole Foods.  I didn’t see it, but my roommate spotted it and I commenced with yet another happy dance in the aisles of Whole Foods.  Their Christmas video of goofy customers will be filled with me this year, I swear.  So, as the only available option is the Unsweetened Original Cashew Milk…that’s what I bought.

This morning…it made its debut.  Actually, I opened it up last night to pour into my Maple Raspberry Overnight Oats, but…I didn’t taste the milk.  My roommate did…and said it tasted like almond milk.  That’s her palate for you.

So, I’m working on polishing off a box of Vanilla Chex…so this morning, my cereal got a nice, healthy dash of So Delicious Unsweetened Cashew Milk.  I found it to have a bit more body to it than unsweetened almond milk, meaning it was a bit thicker…more like cow’s milk.  I tasted it…and found that it had a very smooth and light flavor.  I liked it.  Maybe not as much as my unsweetened almond milk…but I liked it.  I liked it enough to slurp it up by the spoonful with my cereal.  Now…lunch today, I retrieved my Refrigerator Oats and sat down to devour it.  The cashew milk was SO good in that.  I mean, it had a thicker consistency, so it wasn’t as soupy as it usually is.  It really softened up the gluten-free oats, mixed well with my dairy-free yogurt, my pure maple syrup, and the raspberries I added for flavor.  It was fantastic.  I’d use the So Delicious Cashew Milk in that every single time I make it…if I could.  I was blown away.  And I think I ate them faster than I ever had before.  I loved that both varieties that are out are unsweetened.  I only buy unsweetened almond milk, so that was how I wanted my cashew milk.  It has a bit of a richer texture and flavor…and I liked it.  As a cashew lover…well…that’s a good thing.

Let’s talk ingredients now…because I have been cutting certain additives out of my diet wherever possible.  I was so happy to see that So Delicious Unsweetened Cashew Milk did not have carrageenan listed.  Total win.  What this milk is made up of includes: cashew milk (filtered water and cashews), non-GMO canola oil, calcium phosphate, magnesium, magnesium phosphate, locust bean gum, gellan gum, guar gum, vitamin A acetate, sea salt, vitamin D-3, L-Selenmoethionine (selenium) zinc oxide, folic acid, and vitamin B-12.

As for the nutritional information I like to pass on…keep in mind that this is milk derived from a nut.  Therefore…it is going to have more fat than other non-dairy products.  And…this one actually has a lot of fat in it.  A serving of 1 cup will only serve you up 35 calories, but 30 of those calories are calories from fat.  Yeah…that’s…a lot.  One cup will also provide you with 3.5 grams of fat and 85 mg sodium.  This beverage has no fiber, no protein, no cholesterol, and no sugar.  I’m bummed about the protein part.  At least I get 1 gram with almond milk.

So…overall…a delightfully tasty beverage from So Delicious.  The Unsweetened Cashew Milk is just as good as it sounds.  I hope to track down the vanilla version of it sometime because I love my unsweetened vanilla almond milk and treat myself to it every now and again.

So Delicious…you are definitely living up to your name…as you tend to do.  Thank you for introducing my favorite nut to milk form and livening up my breakfast and lunch.  SO DELISH!

Posted on

Recipe: Roasted Corn Risotto with Smoked Paprika

Rice is a staple in my kitchen.  It can be used as a base for my quick Indian foods from Tasty Bite.  It can be made into a filling for a taco or gluten-free quesadilla.  It can be thrown into a stir-fry.  Or…it can be used to make a risotto.  The possibilities are endless.  And I have every variety of rice hanging out in my pantry…trust me.

It just so happened that my CSA bin, last week, had four lovely ears of yellow corn inside.  I didn’t have time to get to the corn last week, so I started trying to come up with some unique way to use it…rather than some deconstructed Mexican corn dish or something.  The answer came to me via a recipe on the vegetarian food blog, Amuse Your Bouche.  A risotto made with roasted corn and smoked paprika.  It sounded fantastic.  And between my bin and items already in my fridge and pantry…I just happened to have everything necessary to make it.

So…this morning after an 8 mile run, I came home, showered, then got to roasting up the corn for this particular risotto.  The kitchen smelled fantastic as it was roasting away in the oven.  Yes…the oven.  The rest…that all was worked on after a quick circuit training session.  And it all came together in a beautiful and highly tasty dish.  In fact, Cathy, my roommate, declares it her favorite risotto I have ever made.  And I’ve made a lot of risottos in my cooking days.  So, that was a huge win.

Recipe: Roasted Corn Risotto with Smoked Paprika

Roasted Corn Risotto with Smoked Paprika
Roasted Corn Risotto with Smoked Paprika


Servings: 4
Time: Prep 10 minutes; Cook 30 minutes

Ingredients:

  • 250 grams corn kernels (I used fresh, cut from the cob, and weighed it.  It was just over a cup.  You could also use sweet corn from a can, if fresh corn is not an option for you)
  • 10 grams butter (just under 1 tablespoon)
  • 100 grams cheddar cheese, grated (just under 1/2 cup)
  • Salt
  • Black pepper
  • 1 tablespoon extra virgin olive oil
  • 1 medium onion, finely diced
  • 3 cloves garlic, minced
  • 2 teaspoons smoked paprika
  • 200 grams arborio rice (I weighed it, and it’s just about 1 cup)
  • 4 cups vegetable stock (or 1 stock cube plus ~4 cups hot water)
  • 1 tablespoon fresh coriander, chopped (optional)

Directions:

Lay the corn kernels out on a baking tray in a single layer.

Add a few small pats of butter and sprinkle with just a little of the cheddar (around 2-3 tablespoons – save the rest for later).

Season with salt and pepper and place in an oven heated to 400°F for around 30-40 minutes, stirring well halfway.

Remove from the oven when it is golden brown and the pieces at the edge are beginning to turn crispy.

While the corn is roasting, prepare the risotto itself.

Heat the oil in a large, deep frying pan, wok or risotto pan, and cook the onion and garlic, along with the paprika, over a medium-low heat for 5 minutes, stirring regularly.

Add the rice and cook for about 2 minutes more.

Then begin to add the stock, around 1/2 cup at a time, allowing it to be mostly absorbed by the rice before adding a little more.  Be sure to stir regularly.  It’s okay if the mixture bubbles very gently, but keep it on a low heat.

Continue adding more stock (and stirring well) until the rice is cooked and at your desired consistency – around 30 minutes.  Add the remaining grated cheese, the chopped coriander (if using), and the roasted corn.

Serve warm.

~*~*~

The Amuse Your Bouche Web site does say that this risotto reheats really, really well. Which is good, because both Cathy and I have a serving of it for tomorrow’s dinner as well.  Honestly, this risotto was packed…and I mean…packed with flavor.  Cathy said it reminded her a lot of a gourmet macaroni and cheese…but with rice and corn.

I know…sometimes she states the obvious.  But…the fact is…this risotto was just amazing.  Super delicious.  Creamy.  Filling.  And just made of epic YUM!!  But…you should be the judge of that.  So…don’t fear risotto.  Embrace it.  And make some tonight.  I recommend this recipe.  I highly recommend it.

Posted on

Marathon Training Week #10 – Hitting the first 20 miles

Marathon Training Week #10
Marathon Training Week #10

My training program has me running at least two 20 mile training runs.  Due to upcoming vacations and time spent at a higher altitude…my training schedule got a little bit flip-flopped in the upcoming weeks.  It had to happen. While I don’t doubt I could rock out 20 miles in Boulder, CO or even Denver, CO…I don’t know of any places to rock such a run out in, nor do I know if my body can adjust to that high altitude in order to hit the required paces.  Therefore…I took some liberties with my training schedule and bounced things around.  Never hurts…keeps it interesting.

That being said…this meant that yesterday was my first ever 20 mile run.  Believe me, it can seem a bit daunting.  But I was feeling good that morning.  My legs felt strong.  There was a light breeze…and 20 miles felt like nothing.  Now…how many people can honestly say that.  It was run with Harry and Linda…part of my running group…and I kept it at my Long Slow Distance pace.  I was so surprised with how good I felt at the end of the run itself. I probably could have kept going for a few more miles.  That is the best feeling in the world.  It means I’m training right.  Just the boost of confidence I needed.

This week ushered in some gorgeous morning weather that made my runs really, really enjoyable.  Nothing like waking up in August to 57°F and low humidity.  Loving it.  Seriously loving it.  And what that meant was that I was really feeling good on my running this week.  The difficulty and mileage went up…but I just rolled with it.  I even did good on the extras I’m doing to better myself.  And, I can actually see results.  And that is the most fantastic part.

Let’s take a look at this week…

Sunday ushers in what I like to call my “Whatever My Legs Feel Like” training run day.  I just go until I don’t want to go anymore.  I always keep it under the previous day’s mileage…just normally run it a little harder.  My Long Slow Distance training runs on Saturday help with endurance.  These Sunday runs…they’re a chance for me to see what my legs can do while still recovering from the previous run.  If they aren’t feeling the run, I stop.  It’s that simple.  I did a grueling 17 miles on Saturday in high humidity and rain, testing out new shoes and socks.  There were many breaks on this run, as two of my fellow runners were keeping a more deliberate pace in the distance we were covering.  So, on Sunday, when I headed out, I had no intention of running 14.3 miles…but I did.  I can’t tell you what possessed me to go that long after a hot 17 the day before, but the morning felt good and I got out early in order to beat any of the sun for most of the run.  I stayed off the hills as well, but really enjoyed being out and about.  I clocked my 14.3 miles in 1:51:41…which felt good.  It really did.  I think I was smiling at the end of it.

Monday morning put me back on my revamped training schedule.  I start almost every run these days in the dark, so that doesn’t even factor in now.  Amazing how that happens.  I am missing my earlier light in the morning, but I just strap on my headlamp and reflective gear and get it done.  On the weekdays…that’s the norm for me.  I was out the door at 4 a.m. to log 7 easy miles.  The temperature was in the high 50s, which felt amazing.  But as I was running, my left shin started to bother me.  I was concerned it might be shinsplints, but it turns out I have a bruise on my shin and my compression sleeve was just hugging that area.  Figures.  I managed to get through that 7 miles with negative splits.  And, as always Monday is also the day of the Daily Double…so after work and a quick bite to eat, I was heading down to my running store for the Monday fun run.  There were six of us there, two (Laura & Amy) were heading out to do their run/walk routine on the scenic loop.  So the remaining four of us (Mike, Joe, Ellen and myself) all headed out to run the Scenic Loop at Cherokee Park.  Because my calf muscle on my right leg was being finicky (I blame breaking in new shoes on a 17 mile run) and my shin was bruised and bound again in compression sleeves, I wanted to take this run easy and stick with the group.  And I did.  Up until Ellen stopped for water and said she would catch up.  Mike and I went on ahead…and we ran back to the store.  Ellen never did catch up, but I think Joe stuck with her.  As we were waiting on the light to change to cross over Bardstown Road, Mike said to me, “You’re so fast.  And that’s not a bad thing for a runner.”  It made me feel good!  Honestly.  And as I made some gluten-free chocolate chip cookies as a reward to my fun run group, Ellen said she could have a cookie if she didn’t start walking on Dog Hill.  And she didn’t.  So she got her cookie as a reward.  Another 3.3 miles logged on Monday.

Tuesday, as always, is my cross-training day.  And this Tuesday really was no different from the previous ones.  I resist the urge to go for a run…despite really wanting to do so.  And I hit the gym before work.  This time…I was on the Arc Trainer for 45 minutes, set it for Program 4 – Pike’s Peak.  And I did this at Level 5.  I managed 2.36 miles, which isn’t bad given the changes in incline, resistance, and the intervals that it puts you through.  Afterwards, it was the rowing machine.  I bought gloves to wear when I do this one, which definitely made rowing so much easier.  I have a love/hate relationship with the rowing machine.  It works everything, but it can be just as boring as the stationary bike or treadmill.  I usually end up glancing around at the others on machines…or focusing intently on my form.  Anyway, I managed 1.19 miles in 10 minutes on the rowing machine.  I hit up a few strength machines to help build up some muscle.  After work, it was time to circuit train and that was a challenge after the gym…but it had to happen.  The circuit training felt good to hit up after a long day at the office, even if I really didn’t want to tackle it.  The fact is…I did.

Wednesday was speed work day.  With classes back in session, my track workouts had to move to the treadmill.  BAH!  I hate that blasted machine.  But…when speed work and pacing day comes along, the interval speed work has to be monitored properly.  And this was no easy session either.  I got up early and got to the gym right as it opened.  This morning called for a 1 mile warm up, then 3 x 1600 meters at Marathon Pace with 2 x 800 meters at an easy pace for recovery.  Then I finish it all up with a 1 mile cool down.  I did just as I was instructed and rocked out these 6 miles in 47:21.  Not too shabby.  I kept my warm up and cool down slower than usual to allow my muscles to get warm, and then finally relax.  I ran the marathon pace part slightly faster…and then the easy recovery at an easier than normal easy pace for me.  So, I think in the end it all balanced out.  I felt like a rockstar though when I finished it up.  After work, it was the second day of circuit training.  I’m trying to keep it so my roommate and I blast through the circuits at least 2 times a week.  More if we feel the need.  But twice a week seems to work.  We were both feeling the previous day’s workout so I think this circuit was done a bit easier than the prior day.

Thursday is my crazy-busy workout day.  That morning I got up to log my 7 easy miles, which were, in fact, faster than Monday’s 7 miles.  How I managed that on legs that were tired and sore from speed work and circuit training, I’ll never know.  But…I did in fact manage it.  Maybe it was the amazing 57°F weather that morning.  Maybe I was just feeling good.  I felt like my legs were really having to push on this one, but somehow…negative splits happened again.  That was the confidence I needed going into the gym afterwards.  I pushed through 45 minutes on the elliptical, dialing in 9.13 miles.  Then, the dreaded stationary bike was next…and in 10 minutes I hit it up with 3.89 miles.  So bored.  I was trying to actually take it easy on my run and gym routine, because on this particular Thursday, the BlueMile Brew Mile series was wrapping up with its final race.  Yep.  I was able to make all 5 of them.  Love running races for charity and getting my roomie a free beer at the end of it.  So, this BlueMile Brew Mile was at Against The Grain over by Slugger Field.  It was the sight of the first one that we ran this year too.  Came full circle for sure.  Anyway, I donned my Wonder Woman outfit for this one and we headed out for the mile run.  I even convinced a co-worker of min, Justin, to come out and do it too.  He used to run cross country, so he agreed.  I knew this wouldn’t be my best mile…so I just kept it comfortably hard.  I knocked it out in 6:55, which isn’t too bad.  I’ve had slower and I’ve definitely had faster during this series…but it was fun.  And I lost Justin on the hill coming back up to round to the finish line.  He did manage a sub-8 minute mile though.  Proud of him.  Trying to get him to come out for the Monday runs.

Friday is the dreaded, but necessary, rest day.  As usual, I took myself out for a brisk stroll in the morning.  Why?  Because I need to do something in the morning or I might go insane.  This Friday, I logged a 3 mile walk in 34:42.  Not bad.  I was wearing (or attempting to wear) a fuel belt that Harry brought for me to try, since it had four bottles.  But…it didn’t quite fit me.  BUMMER!!  So, I have a purchase I need to make at the race expo in two weeks at Disneyland.  It was another gorgeous morning in the high 50s.  The walk was just what I needed.

30 foot Statue of David in front of the 21c Museum Hotel
30 foot Statue of David in front of the 21c Museum Hotel

Saturday was the long slow distance pace…for 20 miles.  Not just the furthest distance I have run yet…but also…the first time 20 miles even came into the picture.  Was I nervous?  Not really.  I was pretty stoked to be gearing up my marathon training to hit that 20 mile mark.  It was going to be myself, Harry, and Linda leaving at 6 a.m. on Saturday to hit 20 miles.  But Harry had a route picked out…and, man, was it ever gorgeous.  Linda was running a little more deliberately than I was…so Harry tended to rotate between running with me, then falling back to run with her.  I took to the streets in Louisville, running to the Second Street Bridge…then across it.  Man…that has to be one of my favorite runs ever.  That bridge, when you catch a breeze like I did that morning, just gets you to that happy place.  I wasn’t quite 4 miles in and I felt like I had reached that runner’s high.  It was an amazing run across the bridge.  And when I got to the other side, I waited on Harry and Linda.  When they caught up, we headed to the Falls of the Ohio, then ran the flood wall.  I pulled ahead here, too, running at an easier than normal pace, but taking the lead and running until the yellow line on the trail ended.  I waited for Harry and Linda there.  Harry took Linda and I off the beaten path briefly to show us a log cabin.  Very cool!  We refilled water bottles, then took the path through the parking lots…instead of back out to the road and down a mega-steep hill.  We ran this road all the way out to Hwy 62 in New Albany.  I gave a wave in the direction of my home as we came up to the road and stopped to turn around.  Harry said he was off by a mile so we’d have to make that up somewhere.  I was good with that.  We started back, and instead of turning to immediately head back over the bridge, we hit up Jeffersonville’s river front where lots of restaurants are.  We ran through a neighborhood, just over to the border of Jeff Boat.  And…then…we came back to the normal route.  We refilled water bottles again, then it was time to hit the Second Street Bridge and head back.  Once again, I hit that bridge and every part of me just wanted to GO!  Runner’s high for the second time.  It felt awesome.  I just took off and when I reached the other side, I paused and waited.  Linda was heading back to the store, but Harry and I had about a mile to add on.  So…he took me over to the Statue of David, which stands outside Louisville’s famous 21c Museum Hotel.  This gold statue is 30 feet tall.  Amazing.  We used this as a photo op, then continued to make our way through the streets of Louisville.  When we got back toward Baxter Avenue, Harry told me that if I wanted to take off to do so, as he was running another 20 miles on Sunday, so he needed to conserve some energy.  I took him up on the offer and for the last 2 miles…I ran my pace…my speed…even passed up Linda at one point.  And when all was said and done…I hit 20 miles in 3:01:59.  Not too shabby.  Not bad at all.  And the reward to everyone who ran that Saturday was Paleo Cinnamon Glazed Pumpkin Donuts that I stayed up late and baked.  Everyone complimented me on how delicious they were.  Total and epic win!!  And, despite not really wanting to do so…I did down my Arbonne Chocolate Protein Shake after the run.  My stomach wasn’t wanting it, but I knew my body needed it.  Later that day, I scored a pair of Vibrams for $20 on sale at a local running store.  They were even the ones I wanted.  TOTAL WIN!!  Don’t you worry…I have no intention of ever, EVER, EVER running in these.  I got these to walk around in and build up some strength in my feet.  My podiatrist might have a stroke if he knew I was wearing them…but he’d definitely have a stroke if I ever ran in them.  Not risking tearing my plantar fascia again.  That totally sucked last year.  I stick to the shoes that my feet need when it comes to running.  These…are to hopefully build strength in my tender feet.  We’ll see.  At least if they don’t work out…I’m only out $20 and not the usual price of $100.

Things that I’m learning…I’m craving fruit more and more each day.  I get cases of the RUNchies on runs and definitely on those higher mileage days, get RUNgry.  A lot.  It amazes me how fast my body burns through the fuel I give it while out that long.  I also can tell that these longer, slower runs are helping me with my speed and endurance.  When I focus on speed, I can feel the renewed strength in my legs, and the power.  And I know a lot of that comes from the endurance I’ve built, running easier, running farther, and just…minding my form and everything else.

Already looking forward to seeing what I manage this coming week in my training schedule.  Another flip-flop ahead…but for good reason.  More on that…next week.

My $20 Vibrams!
My $20 Vibrams!


Posted on

Recipe: Paleo Cinnamon Glazed Pumpkin Donuts

Baking makes me as happy as cooking does.  Especially when I am doing it for other people.  And it has become a bit of a habit for me to spend my Friday nights in my little closet of a kitchen, baking up something for all the runners who come out and do their long distance run on Saturday morning.  I am a part of this group.  And, I think we all need something to run for, when it comes down to it.  Why not a little treat…a reward for pushing through all those miles and ending up back at the coffee house where those who didn’t go as far, or perhaps ran a little faster, congregate and catch-up for a bit.

There is one member of this group of amazing people who has been having so many issues with the foods she eats.  She is currently trying the Paleo diet, but working in some of those “forbidden” foods…because she is an athlete and she needs certain things to power her through.  It’s just been a matter of seeing how her body reacts to certain things.  Have I ever been there, done that.  While most of my goodies are gluten-free (the Paleo diet is gluten-free), they haven’t always had items that she could eat.  I was determined to change that this week.

As I have donut pans that are always begging for use…I went out, purchased a small bag of coconut flour (for an ungodly amount of money) and spent the later hours of the evening making donuts for my group the following morning, using a recipe from FastPaleo.  Paleo donuts.  Donuts she could, in fact, eat.  Who would have thought?  And I made them with two of my favorite things…pumpkin and cinnamon.  Yummy!

Recipe: Paleo Cinnamon Glazed Pumpkin Donuts

Paleo Cinnamon Glazed Pumpkin Donuts
Paleo Cinnamon Glazed Pumpkin Donuts

Servings: 10
Time: Prep 10 minutes; Bake 25 minutes

Ingredients for Donuts:

  • 1 cup pumpkin
  • 2 eggs (room temperature)
  • 2 tablespoons coconut oil, melted
  • 2 tablespoons maple syrup
  • 1 teaspoon vanilla
  • 1/2 cup coconut flour
  • 1/4 teaspoon salt
  • 1/2 teaspoon baking soda
  • 1 teaspoon pumpkin spice

Ingredients for Glaze:

  • 2 tablespoons coconut crystals
  • 1 tablespoon cinnamon
  • 1 tablespoon coconut oil, melted
  • 1 tablespoon maple syrup

Directions:

The Donuts:

Preheat oven to 350°F.

Grease doughnut pan with coconut oil.

Combine all ingredients in a mixer, food processor or blender (anything works) except for the glaze.

*Note that coconut oil and maple syrup is needed for the doughnut and the glaze.  Optional ingredient if it appears too dry: 1 cup room temperature applesauce (the kind with cinnamon would rock).

Evenly distribute onto the baking pan and bake for 20 minutes.

Cool on a cooling rack.

When cool, flip over to allow them to fall off pan.
The Glaze:

Combine the coconut oil and maple syrup in a dish.

Combine the coconut crystals and the cinnamon in a bowl.

Use a pastry brush to brush the top (or all sides) of the donut and then dip it onto the dry mix.

~*~*~

It’s really that easy.  I didn’t need to add applesauce to my mixture of ingredients.  And these donuts were soft, moist, and really, really packed with flavor.  I was beyond impressed.  So was my group, apparently.  Because I ended up baking 20 of these and only 3 of them were left on Saturday morning after we all finished our runs.  And the leftover three were devoured by my roommate and I this morning for breakfast.  Even gave them a little warm-up in the microwave, as if they were fresh out of the oven.  Honestly…SUPER delicious.

One of the group was raving to me afterwards about the donuts.  It makes me happy to share something I love to make with those I enjoy being around.  And with those I know appreciate the time and effort I put into these.

My Paleo runner was not there this past week…but after this three week hiatus where I am out of town…I’ll resume my baking trend and see what I can create that will be safe for her as well.

Until then…I intend to make many many more of these donuts.  And at 104 calories and 6 grams of fat per donut…it’s a treat that is definitely worth indulging in.  Epic yum!  Try them.  You don’t have to be gluten-free or Paleo to enjoy them.  Obviously.  My running buddies proved that.  High marks and high praise all around.