Track 800's and Some Food Ideas

Ugh!  Stop this madness already! 

The winter of 2013 has been a long, cold, icy wind-blown season of not so pleasant freezing temperatures and I have officially had my fill.  The conclusion of Tuesday’s rainy, slushy mix brought the 25-30 mph winds into our area and they were not particularly pleasant for a workout on the track.  I am ready for spring.

Last night’s track workout consisted of the following: 5 x 800 on descending rest and 2 x 200.   

This picture was from a few weeks ago but it was taken at the exact same track in the exact same outfit.  It worked.....

Here’s how it went:

Warm-up – 2 miles + drills

1 –3:01 {2:30 rest}

2 –2:58 {2:00 rest}

3 –2:58 {1:30 rest}

4 –2:56 {1:00 rest}

5 –2:54 {1:00 rest}

2 x 200 - 37.2, 36.9

Cool down - 2 miles, plus hurdle mobility drills/stretches at home

Running on the homestretch was a little rough due to the wind, but the rest of the pace felt relaxed.  I can't say that I went "all out" for this workout since I'm just getting back into speed, but it was a good session to begin the progression into spring training.  

 

Onward to food…

I made my chicken and brown rice soup on Monday night and my family has been enjoying it for a few days now.  That’s the beauty of soup…it can be converted into several meals, both lunch and dinner, while getting tastier as time goes on.  The only difference between this batch and the original recipe was that I used a plain, organic rotisserie chicken from the market rather than roasting my own and I added brown rice rather than noodles.  The result was equally tasty...AND I saved about a half hour in cook time. 

I also made banana muffins from Jesse's leftover bananas from a track meet using this recipe.  I swear, this is the best banana muffin recipe that I have come across in a while and everyone who tries them asks how I get them so moist.  The trick is the sour cream {I used light}, but next time I want to try Greek yogurt in its place.  

Last night I whipped up tomato sauce using a 28-ounce can of San Marzano tomatoes, some spices, a teaspoon of sugar and a tad of butter.  Every time I make this sauce, my family gobbles it up like nobody’s business.  San Marzano tomatoes are a little more expensive than regular canned tomatoes, but they are well worth the extra dollar or two.

What are your workouts or what are you whipping up for dinner?

The Courageous Cucumber + 6 miles

Hello!  The other day I received a forward from my cousin, Brooke, about all of the benefits and uses of cucumbers.  Although I can't honestly say that everything below is the truth, it is very interesting.  From containing numerous vitamins and minerals to being used a cleaning agent...who knows?  Maybe cucumbers are the next SUPER FOOD?      

1. Cucumbers contain most of the vitamins you need every day; just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

2. Feeling tired in the afternoon; put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B Vitamins and carbohydrates that can provide that quick pick-me-up that can last for hours.

3. Tired of your bathroom mirror fogging up after a shower? Try rubbing a cucumber slice along the mirror...it will eliminate the fog and provide a soothing, spa-like fragrance.

4. Are grubs and slugs ruining your planting beds? Place a few slices in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans, but drive garden pests crazy and make them flee the area.

5.  Looking for a fast and easy way to remove cellulite before going out or to the pool? Try rubbing a slice or two of cucumbers along your problem area for a few minutes; the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!

6. Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!!

7. Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries and often used by European trappers, traders and explorers for quick meals to thwart off starvation.

8. Have an important meeting or job interview and you realize that you don't have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.

9. Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!

10. Stressed out and don't have time for massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water; the chemicals and nutrients from the cucumber will react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown to reduce stress in new mothers and college students during final exams.

11. Just finish a business lunch and realize you don't have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath; the phytochemcials will kill the bacteria in your mouth responsible for causing bad breath.

12. Looking for a 'green' way to clean your faucets, sinks or stainless steel? Take a slice of cucumber and rub it on the surface you want to clean.  Not only will it remove years of tarnish and bring back the shine, but it won't leave streaks and won't harm your fingers or fingernails while you clean.

What do you think...could all of this possibly be true?? 

On the running front, I have been feeling a little better recently.  I think part of it has to do with the care I am getting from my chiropractor.  My Achilles has been behaving {knock on wood}.

Yesterday I ran a 6 1/4 mile run in my neighborhood.  The first mile was run in approximately 8:30 pace.  I need a good mile to get warmed up.  Miles two through six were all between 7 - 7:20 pace.  

This morning before my seminar at work, I ran an easy five and I left my watch at home for this one.  

Now, Payton and I are heading out to get our nails painted, followed by some ice cream.  Enjoy your day!

Freezing Bread.

Hello friends!


It's Wednesday and I am getting ready for a field trip with my class.  Field trip days are always fun, but they are also equally exhausting!  Before I head into school, I thought I would share a little tip with you.  


On Monday, I purchased one of Wegman's premium breads from their bakery.  It's called Marathon Energy Bread because it is filled with lots of good ingredients that gives you lots of energy.  Take a look:

This particular loaf is a little pricier than most, so I wanted to savor every last ounce.  To do this, first I cut the remaining portion into nice slices.

Look at all of the good stuff inside each slice...pumpkin seeds, cranberries, carrots...

Then I wrapped them individually in freezer-safe wrap.

And finally, I placed them in a large, reusable bag and popped them in the freezer.  To eat, all I need to do is defrost the slices in the microwave for a few seconds or leave them out to thaw overnight.    


This is a very simple tip...possibly one that you use already...but I love having delicious bread at my fingertips in a moments notice. 

And...
Yesterday I ventured to the Lehigh Valley Zoo for a field trip with my daughter's class.  Of course, my buddies were there too...the room moms {Sue, me, Heather and Rebecca}! 

Although exhausting...we had a great time and so did the kiddies.  Plus, the weather held out too...phew!  :)

Finally...last night, Lauretta and I attended a little get together after the Freedom High School athletic awards banquet.  We had a nice time chatting and hanging out.  

Have a great Wednesday!


Tracy