Tuesday Tails

This never-ending winter is really starting to get to me. So much so that I don’t want to do anything but eat and sleep. At this point I even dread taking Lucy for her walks because if I’m not slipping and falling on the ice on my own, she’s so strong that any amount of tugging is enough to make me fall. Today when I lost my balance on the ice, she got off the leash and went running after a poodle. There was no way I could run after her so I just started yelling “she’s friendly!!” at the top of my lungs. Unfortunately the poodle wasn’t, but luckily his owner remained calm, and there wasn’t any incident.  I’m not sure how I’d feel about a 90 pound bully breed charging at me!

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As for today’s food and fitness:

  • Breakfast: Muesli with walnuts and unsweetened vanilla almond milk
  • Lunch: Black Bean Sriracha Pasta
  • Dinner: Mexican no-meat Loaf with guacamole, salsa, corn, and Red Hot Blues (tortilla chips)

  • Workout: Today should have been cross-training, but I ended up leaving work early (snow/sleet AGAIN) so I didn’t go to the gym. After I got home, I jumped on the treadmill and ran 2 easy miles plus 1/2 mile warm/cool. And also walked 1 mile with Lucy, slip-sliding across the ice/snow.

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And that was my exciting day ;)

Week 3 Marathon Training, and #Feb100miles Goal Met!

I did my long run for this week yesterday so that I could meet the #feb100miles goal, and I’m thrilled to announce that I finished the month at 100.48 miles! Bring on #march100miles!

week ending 2-28-15

I also ran more miles this last week than ever, and in only 5 days (Tuesday through Saturday)!

week ending 2-28-15

What happened was that on Monday night I discovered that I still had 30-something miles to run to meet the 100 mile running goal for February. I knew I didn’t have time to run enough miles during my lunch break, so I ended up running twice-a-day on Tuesday, Wednesday, and Thursday. Here’s how the week went:

  • Monday: sick
  • Tuesday: 6.75 miles (3.25 easy + 3.5 tempo) PF3
  • Wednesday: 6.5 miles (3 miles of 1:2 speed repeats and 3.5 miles of 1:30/2 speed repeats) PF3 and NB 1400 v2
  • Thursday: 5.26 miles (2.01 miles easy and 3.25 miles easy) NB 1400 v2 and Kinvara 5
  • Friday: 3.5 miles tempo. Kinvara 5
  • Saturday: 10.5 miles long run. PF2

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Which brings us to today. I was going to just rest today, but then realized it’s March 1st which starts a new #writeandrun31 challenge. That means you’ll be seeing more posts, even if they are nothing but my food logs from the day ;) I have decided that instead of committing to at least a 1 mile run per day, I’m going to allow myself walking miles for this challenge. With marathon training going on, I need non-running days to recover!

So I’ll be back tomorrow, and I even have a new recipe to share!

Xxxs and Oods

New Recipe: Southwestern Quinoa and Black Bean Casserole, and I made my Running Goal!

Before I get to the recipe, I wanted to share that I made my running goal for the month! 100.56 miles to be exact. I ran twice yesterday so I wouldn’t have such a long run today. Breaking the 13.1 miles apart like that definitely helped!

I ran 3.7 miles at lunch yesterday (in the Newton Fates): a 5 minute warm up, then 3 repeats of 3×3 hills, followed by a 10 minute tempo run and a quick cool down. After I got home and took Lucy for her walk, I jumped on my treadmill and did another 3.5 miles (in the Saucony Fastwitch 6s): 3 minute warm-up followed by 1:2 (run:jog) intervals. Then today I ran 7.01 miles (Brooks PureFlow 2s) doing 1:30/2:00 (run/jog) intervals.

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I’m feeling pretty good about my running, and starting to gain a little confidence about marathon training beginning (in 9 days!!). I’m also looking forward to slowing back down for my longer runs. I’m perfectly happy running anywhere from 9 – 12 minute miles at any given time ;)


Today’s recipe is a deliciously spicy “Beans, Greens, and Grains” (thanks Matt for that label!) healthy concoction.

Southwestern Quinoa and Black Bean Casserole

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Ingredients:

  • 1 Tbsp Olive Oil (or use non-stick cooking spray or a splash of veggie broth) for sauteing
  • 1 Red Onion, chopped
  • 1 heaping Tbsp minced garlic
  • 1 Jalapeno pepper, diced
  • 1 Poblano pepper, diced
  • 1 cup Vegetable broth
  • 1 can (15-oz) black beans – drained, rinsed, mashed
  • 1 cup dry quinoa (I use pre-rinsed)
  • 1 can (15-oz) Fire-roasted diced tomatoes (not drained)
  • 1 Tbsp (Hot Mexican) chili powder
  • 1 Tbsp Cumin
  • 1/2 tsp Cayenne pepper
  • 2 Tbsp Nutritional Yeast (optional)
  • 1 bunch scallions (approx 6), chopped – both white and green parts
  • 1 can (4-oz) sliced black olives, chopped
  • handful of fresh cilantro, chopped
  • 1 tsp Smoked Paprika

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Directions:

  1. Preheat oven to 350* Fahrenheit
  2. Saute the onions, garlic, jalapeno and poblano pepper for about 5 minutes until starts browning
  3. Add the broth, beans, quinoa, tomatoes, cumin, chili powder, and cayenne pepper. Give a good stir.
  4. Reduce heat, cover, and simmer for about 20 minutes.
  5. Pour into a non-stick cooking spray-ed 9 x 13 casserole dish
  6. Sprinkle the nutritional yeast on top, then the scallions, olives, and cilantro. Then sprinkle the paprika over it.
  7. Bake for 20 minutes.
  8. Serve!

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Note: You could also wait until you take it out of the oven before adding the scallions and olives. Personally, I like them a little crispy!

I cut this into 6 servings, with the following nutritional info per serving: Calories: 280, Fat: 6 grams, Carbs: 45 grams (Fiber 10 grams, Sugar 5 grams), Protein: 12 grams

I topped mine with guacamole and tortilla chips. Yummy!


Today is the last day of the January #writeandrun31 challenge. Other than the 3 days I had to miss because of the concussion, I ran every day in January (I actually started my #runstreak on November 23rd), and I think I’ve only missed 3 or 4 days of blogging. This challenge has been amazing! I’ve made some new friends and discovered some new blogs, and I’d like to especially thank Matt Frazier of No Meat Athlete, and Christine Frazier (his sister) for putting this together. I’ll be continuing on into February, though I do plan on taking a rest day or two before marathon training starts (in 9 days!!!).

13.1 Miles to Go…

To reach my 100 mile running goal for the month, and with only 2 days left – EEK!  I wish I would have realized this before only running 1 mile today, Lol! Looks like I’ll be doing my long run on Saturday instead of Sunday this week ;) As long as I get my 3 mile run in tomorrow, I’m confident that I can do it!

February means that Marathon Training starts (again) and this time I will not wimp out. No excuses! And I’ll have an accountability buddy/training partner (albeit long distance/virtual) this time! We will do this, right Tammy?! Both of our marathons are on June 13th – hers in Iowa (Marathon to Marathon) and mine in Philly, PA (1/2 Sauer, 1/2 Kraut). This is the training plan we are going to be following (about 95% of the credit goes to No Meat Athlete):

Marathon Training 2 9 15

Yesterday I did a test run of the speed-work intervals I’ll be doing when Marathon Training starts (in 11 days!!). After a 5-minute warm up you do 6 repeats of 1:2 intervals (running hard for 1 minute followed by 2 minutes recovery) and a 5-minute cool down. This equals 28 minutes, which isn’t quite long enough for me *grin* so I did 9 repeats. I can already tell this is going to be my favorite day of the week!  As I mentioned above, today was just a 1 mile easy run (plus 1.5 miles walked). Tomorrow I think I’m going to test out the 3×3 hill repeats (running uphill for 3 minutes, then downhill for 3 minutes), continuing the repeats until I make it to (at least) 3 miles.

1:2 speed-work intervals

1:2 speed-work intervals – Wednesday 1/28/15

Umm, see my bloody sock in the background? I’m not sure exactly what happened there because at the time, my toe didn’t hurt. Even after taking off my sock and cleaning the blood off my pinky toe, I have no idea what’s going on with it. Today it’s sore, but there’s no mark, bruise, cut or anything that makes any sense as to why all the blood.

WHY?!

What?! WHY?! P.S. these are the best socks EVER!

I wore different shoes today (Newton Fate) just in case it’s the new Fastwitch’s that caused this, and while there was no blood after today’s run (and remember, it was only 1 mile), my toe was somewhat painful by the time I got back to work. I’ll try to assess more after tomorrow’s run since it will be longer, but I really hope it’s not the new Fastwitch’s. I really like them! Not to mention that the extra 2 pairs I ordered came today… Ugh.

Anyways.

This morning’s weigh in was 117.2, and I also took my measurements today. 35 1/2, 26 1/2, 35 1/2! I’m proportionate! Lol! Now I just need to lose 1 inch off my waist to get an hourglass figure ;)

Meatless Monday (the Tuesday edition) – Vegan Veggie Mac -n- Cheese

Happy Meatless Monday Tuesday! My Mac -n- Cheese is adapted from this recipe by Isa Chandra. Had I known it was going to taste so good I would have taken pictures of the process, instead of just the final product. I admit I was skeptical, but Wow! It’s really, really yummy!

Vegan Veggie Mac -n- Cheese

Vegan Veggie Mac -n- Cheese

Ingredients:

  • 12oz pasta of your choice. I used Barilla Veggie Pasta – Elbows (hence the Veggie in the recipe name)
  • 1 cup raw cashews, soaked overnight, then drained
  • 1 bunch (approximately 6) scallions – both white and green parts, chopped
  • 1 Tbsp minced garlic
  • 1 1/2 cups vegetable broth/stock
  • 1 Tbsp Cornstarch
  • 1 tsp ground cumin
  • 1 tsp Chipotle chili powder
  • 2 Tbsp Nutritional Yeast
  • 2 Tbsp chopped cilantro (for garnish, optional)

Directions:

  1. Saute the scallions and garlic (I used vegetable spray) for about 5 minutes, then put in food processor.
  2. Add the cashews, veggie broth/stock, cornstarch, cumin, chili powder, and nutritional yeast to the food processor. Blend until smooth.
  3. Cook the pasta as per package instructions. Drain, then leave pasta in colander but return pot to stove and pour the “cheese sauce” in it.
  4. Heat over medium-low, stirring constantly until it thickens (should only take a minute or so), then pour the pasta back in and mix it all together.
  5. Top with fresh cilantro (optional) before serving.

Makes 6 (heaping 1 cup) servings with the following nutritional info, per serving:

veganveggiemacncheese

Shoe Success, and Snowmageddon

You guys!! My shoe search is over! The Fastwitch’s came today and after trying them on I immediately took them for a test run. They felt so good, and my run was so awesome(!!!) that as soon as I finished, I ordered 2 more pairs! I’m a little sad they aren’t Brooks, but as long as I can #runhappy who cares what the brand is right?! And, look at my overall pace!!!

Woohoooo!!

Woohoooo!! That’s fast for me!!

The protein powder I ordered also came today (I love you, Mr. FedEx man!). I’ll be trying that tomorrow and will report back afterwards.

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I’m almost afraid to get on the scale tomorrow because I ate that entire head of Buffalo Cauliflower between last night and today! I’ll definitely be making that again soon!


Tonight I whipped up a batch of Roasted Red Pepper Hummus. I was going to share the recipe but it needs a tad bit of tweaking first. It tasted good, but was a little too garlic-y, and seemed to be missing “something.” I added some Sriracha and that just about did it, but it still needs some spice adjustment.

Roasted Red Pepper hummus topped with some Sriracha love.

Roasted Red Pepper hummus topped with some Sriracha love.

So now I’m just waiting to see how much snow we’re going to end up with. The NJ Governor called a State of Emergency at 1pm today, so I got out of work at 2pm, and already got the call that my office will be closed tomorrow. There’s also a driving ban starting at 10pm. The last I heard we are expecting anywhere between 18 and 28 inches. Of course that could change at any time and we could end up with more/less. Makes no difference to me – I’ve got coffee, my new shoes, and my treadmill, so I’m all good with whatever happens :)

Sunday Runday

Around here, every day is run day, but I try to do a little bit longer of a run on Sundays. Marathon training starts next month, but while I’m not training for anything, 10k is my usual “long” run on Sundays. I take it nice and easy while watching (Doctor Who) Netflix :) And Lucy has definitely gotten better about not trying to eat the treadmill while I’m on it! Hehehe

She eats a bully stick, messes with the bed, then passes out til I'm done.

She eats a bully stick, messes with the bed, then passes out til I’m done.

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Back to her happy. kissing self as soon as I'm done!

Back to her happy. kissing self as soon as I’m done!

This morning’s weigh in was 116.4 and for dinner tonight I made Buffalo Cauliflower. I’m not sure where the recipe came from because I only took a picture of the ingredients and not the whole recipe. From there I just sorta “winged” it. Get it?! Winged it – Buffalo… yeah, never mind. *grin*  But anyways, talk about DELICIOUS!

Buffalo Cauliflower

Buffalo Cauliflower

I whisked together  3/4 cup brown rice flour, 1 cup water, 2 tsp garlic and 1 tsp paprika. Then I dumped a chopped up head of cauliflower into it, got it all coated, and baked it at 450* F for 30 minutes. Then I pulled it out of the oven and drizzled a cup of Frank’s Buffalo Sauce over all of it, and put it back in the oven for another 20 minutes. I ate 1/3 of it and could have easily eaten even more. Man, it was good!!

We’re supposed to get somewhere between 12 – 18 inches of snow between tonight and tomorrow night so I’m wearing my pajamas inside out tonight and hoping for a couple days off work!

I just hope the FedEx man can still get here with my new shoes! Lol!

Caution: Dog Can’t Hold Her Licker

What weighs 90 pounds (of peanut butter) and has a 3-foot long tongue? Ok, maybe that’s a bit of an exaggeration, but she really does have the longest tongue I’ve ever seen! Anyone (human or animal) that gets within range of that tongue, will feel the wrath of Lucy’s kiss attacks! As you can see, Bogey tolerates her pretty well… at least for a little while.

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Lucy giving Bogey a kiss :)

Today’s run almost didn’t happen. I’m still fighting this stupid stomach virus, and spent almost the entire day in bed. Finally, at about 8:15pm I took a shot of Imodium and jumped on the treadmill for a quick mile.

Today's run brought to you by the makers of Imodium AD

Today’s run brought to you by the makers of Imodium AD

This morning’s weigh in was 116.4 and there is no food log for today since I can’t keep anything down. Here’s to a better tomorrow!

Oops, I did it again!

It started with an innocent visit to Amazon.com so I could compare a couple of vegan protein powders. A few clicks here and a few clicks there, when all of a sudden I had an email confirming this purchase:

Saucony Fastwitch 6

Saucony Fastwitch 6

How does this keep happening?! Lol! Perhaps it’s time for an intervention? ;) In all seriousness though, they were $32.99 at 6pm.com. I really couldn’t justify NOT buying them! And I actually have tried these on before and almost bought them then. They were comfy and felt good on my feet. But in the end (that day) I ended up with another pair of Pure Flow 2s.


Today’s run was only going to be a super slow 1 miler because I definitely have that stomach virus going around. But by the time I finished the 1st mile, I wasn’t feeling all that terrible so I sped up a bit and kept going. I ended up having a pretty good run! Mile splits: 11:30, 10:06, 9:16, followed by a .25 cool-down.

Brooks ST Racers

Brooks ST Racers

However, by the time I got back to work I had chills and started feeling feverish, so maybe running wasn’t such a great idea. I’m probably going to stay home from work tomorrow and rest.


This morning’s weigh in was 116.8 and here’s what I ate today:

  • Brunch: Muesli with walnuts and unsweetened vanilla almond milk
  • Dinner: Black Bean Sriracha Pasta with roasted red peppers and salsa
  • Snack: Hot cocoa made with unsweetened vanilla almond milk

Because of this stomach virus I wasn’t even going to have dinner, but my tummy was growling when I got home. I hope I don’t regret this in a couple hours :(

Meatless Monday – Chipotle Black Bean Wraps (and the usual other stuff)

I really can’t believe I hadn’t already posted this recipe because I eat it almost every day!

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Chipotle Black Bean Wraps

Ingredients:

  • 1/4 cup Reduced Fat Vegenaise
  • 1 Tbsp Liquid Smoke
  • 1 tsp Chipotle chili powder (Spicy!)
  • 1/2 tsp Smoked Paprika
  • 1 can (15oz) black beans, drained and rinsed
  • 1 Tbsp lime juice
  • 1 tsp cumin
  • 1 bunch scallions (about 6) – both white and green parts, chopped
  • 1 jar (12oz) fire-roasted red peppers, chopped. Reserve about 2 Tbsp of the liquid
  • 4 whole wheat wraps
  • Cilantro for garnish (optional)
Not pictured: whole wheat wraps

Not pictured: whole wheat wraps

Directions:

  1. In a small bowl, make the Chipotle sauce by combining the Vegenaise, liquid smoke, Chipotle powder and paprika.
  2. In a medium sized mixing bowl mash the black beans with the lime juice and cumin. Add the Chipotle sauce.
  3. Add the scallions and roasted red peppers (and liquid) and mix it all together.
  4. Portion into 4 servings – 1 for each wrap. Wrap ’em up and garnish with cilantro. That’s it.
Chipotle sauce

Chipotle sauce

Black bean mixture

Black bean mixture


I also wanted to share that I had a great run today! I resumed my 10k Trainer program with Week 8 Day 1: 5 minute warm up, 28 minute run, and 5 minute cool down. I cranked up my “Long Run” playlist on Spotify and off I went (on the treadmill)…

4.07 miles in 38:07

4.07 miles in 38:07

Instead of running at the same pace for 28 minutes, I steadily increased the pace every 5 minutes. By the time I made it to the cool down, I was pouring buckets of sweat!

I also decided to stop worrying about my shoe dilemma. I do have 3 pairs that I like, plus the PF 2s that I pulled from the “retired” pile. I think I can get a few more miles out of them :) Here’s Lucy modeling with the current rotation:

From left to right: Newton Fate, Ghost 6, PF 2, ST Racers

From left to right: Newton Fate, Ghost 6, PF 2, ST Racers

This morning’s weigh in was 115.8 and here’s what I ate today:

  • Brunch: Black Bean Sriracha Pasta with roasted red peppers and salsa
  • Dinner: Chipotle Black Bean Wrap with Minute brand Whole Grain Medley