{Brown} Rice Krispie Treats with Trail Mix & Some Brrrr Intervals

Good morning!  How do you feel about sweet-salty combinations in food?  I don't know about you, but I love it...especially when it involves caramels with sea salt or chocolate-covered pretzels.  Delish!  Because Sunday was all about football, I wanted to make my family a little dessert that incorporated that sweet-salty goodness into one, easy to eat treat.  The result and recipe can be found here!

To make these bars a tad bit healthier, I used brown rice cereal rather than the regular rice cereal found in the traditional recipe.  Also, my grocery store has a trail mix bar so I was able to create my own mixture such as pumpkin seeds, yogurt-covered raisins, cashews, peanuts and pretzels.

A half an hour later, I ended up with this:

I'm telling you...these treats won't disappoint.  That salty-sweet flavor was too good to be true and I found myself cutting little bites throughout my entire day off from school.  Good thing I worked out that morning!!   

Speaking of working out....last night I ran another workout with Moravian's team.  If it wasn't for Jesse's guilt-filled texts :) and Lauretta's encouragement, I probably wouldn't have stepped foot outside to run since the temperature at start time was a balmy 17 degrees. 
 
We did some more tempo-related intervals in a neighborhood that has a mile-long loop.  The streets there are clear of snow and the much of the wind is blocked by the surrounding homes and trees. 

Workout: 1 mile at ~5k pace; 2 mile tempo at ~5k pace; 2 x 800 each progressively faster

Here's how it went:

1.5 mile warm-up and some simple drills/strides

1 mile - 6:17 {just to get warmed up}
{1:45 rest}
2 miles - 12:25 {6:09, 6:16}
{2:30 rest}
2 x 800 - 3:14, 2:49 {1:15 rest in between each}

1.5 mile cool down = 7 mile day!

I have to say...we were cold!  But in the end, it wasn't as bad as I anticipated and was glad to get in the workout.  


Enjoy your day and stay warm!           



 

Hill x 6

Good afternoon!  I've been up and at 'em for a bit now doing odds and ends around the house, but I was also able to do a quick workout on a hill in my parent's neighborhood.  Since they live at a higher elevation, there was never an easy finish for a run no matter which direction we came from.  My dad always used to say it would make us tougher and stronger.  Here's the hill...it doesn't look like much, but it's a quarter mile of slope except for the last fifty yards. 

Jesse wanted me to get in about 1.5 miles of quality so here's what I did:

20 minute warm-up {about 2.5 miles}

Hill 1 - 1:47.98

Hill 2 - 1:42.24

Hill 3 - 1:37.08

Hill 4 - 1:35.44

Hill 5 - 1:33.08

Hill 6 - 1:28.65 

1.5 mile cool down

The first one was just to feel out the hill and to get a pace going, and then I wanted to increasingly get faster on each rep after that.  On the final hill I went {pretty much} all-out.  Afterwards I stretched in my parent's kitchen {just like old times} while Payton was finishing up being spoiled.  That always happens when we go there.  Go figure...

This was my first hill workout in a while because I was hesitant to attempt them due to the Achilles issues I had back in the spring/summer.  Since I've had that under control for a while now, I felt like there was no time better than the present to get back on the hill saddle.  I'm glad I did!

What workout did you do today?  Have a great Saturday!!

Running for a Purpose & A Few Intervals

Right now I’m not in the process of any rigid training schedule, nor have I planned my upcoming races yet, so I feel like I am plodding along doing a workout here and long run there with a few easy runs in between.  Lately I’ve been feeling like my typical five-mile runs are used to maintain my fitness, rather than build upon what I currently have as my base.

Then along came a tweet on Monday by Derek {husband of a fellow Oiselle runner, Allison} that stated “every run should have a purpose...”  

This got me thinking...
Like Oprah has her gurus {Dr. Oz and Dr. Phil}, I have mine {Coach Jesse}.  So I thought I would ask him about this very subject and he agreed...

From Jesse:

No run should be done without purpose, but it isn't necessary to run every distance jaunt at 6:40 pace either. 

At this point in {my} training, he feels that I should be doing the following:

• Three days of good distance running {getting the heart rate up to about 70% max for at least 35 - 50 minutes}
• Two workouts {progression, intervals, speedwork, etc}
• One easy, active recovery day {x-train, easy run, yoga} 

He also said that even typical 30 minute runs help to maintain, or even add to aerobic fitness.  A 2-mile shake out run is intended to help loosen the legs and facilitate faster clearance of wastes from them.

As an example, Jesse tells his collegiate athletes that they should have {approximately} five runs per week that they would want to brag about to their opponents.  Workouts are obvious but even on a long run, the heart rate should be in a certain window for a certain duration.  The other two days during the week are active recovery, which even though he doesn’t stress pace, it’s an active way to recover while still building aerobic base.

Speaking of making every run count...yesterday I ran the usual 5.5 mile loop near school and to amp it up a bit, I added in two intervals.  The local community center has a path and once around is equivalent to .88 of a mile.

Here’s how it went:

2.75 mile warm-up {7:35 pace}

First interval: 5:46 {6:33 pace}

2 minutes rest

Second interval: 5:35 {6:20 pace}

1 mile cool down back to school

Basically I wanted to throw in some speed in a regular distance run.  Plus, I was short on time since I had to be home to take my daughter to dance.  I felt this workout was a nice way to get my legs moving on an otherwise regular day. 

PS.  Here’s my finger post-run {still holding up strong}!!

So there you have it…from my coach/advisor to you…every run should truly have a purpose.  And thank you to Derek for putting the statement out there in Twitterverse! 

What do you think...Should every run should have a purpose?

Intervals in the 'Hood + Logging Online

I'm what you call an "old-fashioned" runner.  All of the new gadgets, knee high compression socks and mile tracking phone apps associated with the modern day running community were not around when I was in my competitive heyday.  Needless to say, it's a learning curve for me. 

An example of my vintage habits would include my handwritten training log.  Below is a sample page from last year...

To bring me up-to-date and to better organize my training, Jesse suggested an online training log to keep track of workouts and runs.  Since it's time to plan out my spring/summer training and racing schedule, he thought a good approach would be to use running-log.com for this very purpose.  

This tool is valuable for several reasons: 

• It will allow me to more specifically log each run including mileage, type of workout, distances and times.  Plus, I can keep track of warm-ups, cool downs and intervals.
• We both can access it to adjust future training plans and review past sessions. 

One of my resolutions was to organize all facets of my life and this is definitely one way to begin with a more structured running regimen. 


Speaking of running, on Saturday I did a lactate threshold {tempo} workout in a neighborhood full of rolling hills.  These types of workouts are important in the base phase of training when a runner is predominantly working on workouts and training that stress aerobic development. 

Here's what we did:

1.5 mile warm-up and 4 strides

2 mile tempo - 13:06 {6:40, 6:25}  

4 minutes rest  

1 mile tempo - 6:18

2 minutes rest

1 mile tempo - 6:07

1.5 mile cool down

Overall, I felt pretty good and my paces were under the projected times that Jesse set before we began.  This was the first of many workouts to come in the new year.     

On Saturday night, Fred and I enjoyed a relaxing dinner with some friends, hibachi-style.  I ordered the filet mignon and chicken with noodles and Fred got the filet mignon/scallops combo with noodles.  It's always fun to have your meal prepared right before your eyes!    

Sunday started with a 5 mile run, followed by a quick trip with Fred to the market and breakfast at Panera Bread...Ginger Peach tea and steel cut oatmeal with berries, pecans and cinnamon.   

Sunday afternoon my mom came over to help me prepare my chocolate chili and it turned out great!   

In addition, she helped me bake for my "Birthday Club" buddy at school.  On the docket:  Rolo Stuffed Ritz Crackers and PB & Chocloate Pan Cookies.  Both are located on my Pinterest boards under "Sweets" and they are definitely worth trying!  

Enjoy your day!

  

 









 

Pre-Turkey Interval Workout

This afternoon I had a decision to make...drinks with friends or a pre-Thanksgiving interval workout.  I chose the latter for a few reasons:

1) I know I will be eating a ton tomorrow so I wanted to burn a few calories.
2) It was so beautiful outside that I couldn't resist running in the warm sun/crisp temperature.
3) It's been over two weeks since my last real workout.  

Jesse met me at the canal tow path and the plan was 2 x 1 mile at ~6:30 pace and then to finish with a 2 mile interval at the same pace.  Since it's been a little while since my legs were moving fast, it took me the first mile to get warmed up and the rest all fell into place.  Here's how it went...

One mile warmup and some drills/strides

Mile #1 -- 6:29 
{2:00 rest}
Mile #2 -- 6:17 
{2:30 rest}
2 Miles -- 12:48 {6:22 and 6:26}

One mile cool down for a total of ~6 miles

I have to say, that last 2-mile interval was tough.  I struggled a bit in the beginning, but I held my pace throughout even though I was tired.  This workout was certainly not my 4 x 2-mile one back before Hurricane Sandy, but it was solid and I'm glad I got it in.  Tomorrow morning I plan on a few miles before heading to the in-laws! 

Have a great night and be safe if traveling for the holiday!

Intervals on the XC Course and Race Updates

Yesterday's in-service for teachers {which ended at 1:10 pm} allowed me to vote AND workout all before 3:30pm.  It was great!  I met Jesse at Monocacy Park, a local place that is decent to run intervals which is also the home of several high school cross-country courses. Because of Hurricane Sandy, there was more debris than normal such as garbage, twigs, etc...so at times I felt like I was weaving in and out of an obstacle course.  Overall, I was happy with the results of the workout.

To begin, I warmed up for about 12 minutes and did my usual drills.  The workout consisted of 5 x 1200 and 4 x 200.  Here's how it went...
   
5 x 1200, with decreasing times and increasing rest
1 - 4:48.8 {1:15 rest}
2 - 4:42.0 {1:45 rest}
3 - 4:37.1 {2:45 rest}
4 - 4:33.0 {3:00 rest}
5 - 4:26

4 x 200, faster each time on 1:30 rest {1 & 3 were slightly uphill}
1 - 42.6
2 - 38.6
3 - 40.1
4 - 36.3

2 mile cool down

Lately, I have been feeling a little sluggish {kind of like a cold is coming on} but it never arrives.  Some days it is hard to get motivated and out the door because of the colder temps we have been feeling.  Ugh, I am not ready for winter running!  But once I'm out there, I feel better and sometimes, I even surprise myself.

On the racing front, for the past few months I was planning on running  Berwick's Run for the Diamonds nine mile race on Thanksgiving Day as part of a team with my Moravian alumni friends {Kim, Carla, Justine and Cadee}.  

This book was written by my college coach, Mark Will-Weber.

This race is one of the oldest road races in the country and is very popular among east coast folk.  The best part is the overall top seven men win diamond rings and the overall top seven women win diamond pendants.  Because the starting time for the race is 10:30 am and Berwick is about two hours away from where I live, I just couldn't make everything logistically work with family plans.  It was impossible to run the race and be at the Thanksgiving table in time for the turkey, and therefore I had to nix the race.  On the flip side, I am possibly looking at a few 5ks and 5 milers to fill in the gap before the fall racing season concludes.  Hey...when family calls, one needs to listen...right? 

What are your plans for the rest of the racing season?  Do you have any big races coming up?





      

3ks on the Grass + Taco Salad

Last night I had a good workout {cross-country style} on the grass.  I met Jesse and the team for a couple of 3ks, which is slightly less than two miles.  After a 15 minute warm-up and some drills, we were off and running! 

1st interval -- 11:43 {6:15 mile pace = 19:35 5k pace}

2nd interval -- 11:30 {6:08 mile pace = 19:10 5k pace}

The team went on to do a few 300s each getting progressively faster, but I had to pick up my daughter.  Even though I did have to leave, we felt that I still got in two solid intervals and I felt decent throughout both of them.  Now if only I can take what I do in workouts and apply it on race day!  :) 

Later on, I made one of our favorite meals...taco salad.  I used organic ground beef for the base and I always add my own seasonings because the pre-packaged taco seasoning is loaded with sodium.  

  
Romaine lettuce topped with cheese, taco meat, salsa, light sour cream and a few crunched tortilla chips makes a delicious and healthy meal.  

   
Enjoy your Wednesday!