Review on last week's training

Training has not been easy. It’s not the miles, it’s the fact that I don’t get more than 2 straight hours of sleep at night. It has been almost 2 weeks since I got any sleep. It is very hard to function with such little sleep. I think sleep training is in our future. He is a little too attached to mom.  I am not sure dairy has much to do with it, but I will continue with it a little while longer.


I was able to stay on track (don’t know how), so here is how last week panned out.


Suggested Monday: Rest/Cross Train
Actual Monday: Jillian Michael’s Shred It
Suggested Tuesday: 2 mile easy run
Actual Tuesday: 5.00 mile run with JS, abs
Suggested Wednesday: 2 mile easy run
Actual Wednesday: Rest (Little guy not sleeping for for than 2 hours, so I needed the rest)
Suggested Thursday: Rest/Cross Train
Actual Thursday: 3.33 mile run with JS, Tennis practice (1 hour)

Suggested Friday: 5 mile speedwork run (warm,2 x 1600 @ 7.5, 800 jogs; cool)
Actual Friday: 1 mile @ 6.3mph, 1.0 mile @ 7.0mph, 0.5 @ 6.5mph, 1 mile @ 7.5, 1 mile @ 6.5mph, all @ 1.0% incline,
strength training
Suggested Saturday: Rest/Cross Train
Actual Saturday: Rest
Suggested Sunday: 7 mile easy run @ 10:08
Actual Sunday: 7.46 mile run @ 9:37, ab ripper X

Suggested mileage: 18 miles
Actual mileage: 20.29 miles

Spreads and dips

So my little guy has been very gassy lately and we are still trying to figure it out.  We first thought it was this (the gas) that had him up all night, but now we are not quite so sure.  Well the only thing that has changed about my diet in the past few weeks (since the gas has started to get worse) is dairy.  And of course this is a big trigger food for increased gas according to Kelly Mom.  So I am back to laying off dairy.  It's a mixed blessing for me really.  I know I feel better when I limit dairy, but I am finding it difficult to stay full (or get full) when I don't add cheese to my sandwiches or eat a nice big bowl of ice cream after the kids are in bed (and before the little guy is up again).  Since the little guy is not sleeping (I mean really not sleeping), I could use all I can get to feel good about myself (lack of sleep sucks). 

So I turned to some websites to look at some new dips and spreads I could use to snack on or put on my sandwiches to help bulk up my meals.  I found 2 to try. 

#1 - Basil Pesto Spread
This is basically the same recipe from Oh She Glows, but when I made it it came out more of a spread than a pasta sauce.  It is also a little salty for my taste, so I would cut down on the salt next time.  I do like the fact that a can of beans are in there.  Nice protein/fiber kick.

Ingredients
1/4 cup dry roasted salted almonds
1 T EVOO
1.5 cups basil, packed
2 cloves of garlic, grated through micro plane
1 can cannelloni beans, drained and rinsed
1 T water
2 T nutritional yeast
3 T lemon juice (I didn't have fresh lemons, so I used the concentrate)
3/4 t salt (too much, next time I will use 1/4 t)

Rachael Ray method for mincing garlic so you don't have chunks

Remember to check the other side of the plane to scrape off all of the garlic

Directions
Pulse the almonds first to chop up. 
Add rest of the ingredients and process to desired consistency.

(For those of you who noticed, this recipe started in the blender, and then it broke on me, so I finished in the food processor.  Any blender recs?)

Recipe #2 - Roasted Eggplant Spread
Now this is one that came from Barefoot Contessa my friend told me about.  I pretty much followed this one to a T, with minimal changes. 

Ingredients
1 medium eggplant (I did not peel)
2 red bell peppers
1 1/2 small red onions, peeled
2 garlic cloves, grated
3 T EVOO
1 1/2 t salt
1/2 t freshly ground black pepper
2 T dry white wine (veggie stock will work too)
1 T tomato paste

Directions
Preheat the oven to 400 degrees.
Cut the eggplant, bell pepper, and onion into 1-inch cubes. Toss them in a large bowl with the garlic, olive oil, salt, and pepper.

Spread them on a baking sheet. Roast for 45 minutes, until the vegetables are lightly browned and soft.

After taking them out (I forgot to turn them), pour wine over veggies to scrape bits off of bottom of the pan.
Place the vegetables in a food processor, add tomato paste, and pulse to disered consistency. 

Both spreads were so good, that I put one on each of my bagel halves for a very yummy sandwich.

(Sorry, not a pretty picture)

Any tips to staying full and satisfied?

Look at those tired eyes.  Still a cutie!



Half training has begun

I have signed up for a half marathon in early Oct.  It is one I have done before, it's close to home, and it is where I have my half PR so I obviously like the course.  I decided it's time to start some sort of training plan so I can keep myself accountable.  I really like the Smart Coach at Runner's World, so that is what I tend to use as my training guides.  You can personalize it a little more than you can at most training plans.  I am doing a 10 week training plan, so it started last week.  It's good that it started because Sunday's run was not easy and I wasn't really feeling it but I knew I needed to get out there.  I will be happy when the heat lets up a little.  It was over 80 degrees by 9:00am (I left the house at 8:35am).  It will also get a little easier when the little guy sleeps a little better and is a little more predictable.  I would love to get out of the house early, I don't want to leave the hubs with a hungry, angry baby, and I am not a fan of pumping, so I try not to that very often.  We will see as my running continues.  I might just have to change things up a bit.

Also, I do change up the days a lot for my schedule.  The plan has me running 4 days a week, which is what I typically do, but my running days are Tuesday, Wednesday, Friday, and then one of the weekend days, so I have changed the plan to run on those days just for simplicity. 

So here is what was expected of me, and here is what I did.

Suggested Monday:  Rest/Cross Train
Actual Monday:  30 minutes yoga

Suggested Tuesday:  2 mile easy run
Actual Tuesday:  5.37 mile run with JS, abs

Suggested Wednesday: 2 mile easy run

Actual Wedneday: 2 miles on the mill (I was exhausted due to the little guy not sleeping at all)

Suggested Thursday: Rest/Cross Train

Actual Thursday:  Tennis practice (1 hour)

Suggested Friday: 5 mile tempo run (warm, 3 mi @ 8:34; cool)
Actual Friday: 1 mile @ 6.3mph, 3.35 miles @ 7.0mph, 0.85 @ 6.4mph, all @ 1.0% incline,
                         strength training

Suggested Saturday: Rest/Cross Train

Actual Saturday: Tennis round robin

Suggested Sunday: 7 mile easy run @ 10:08
Actual Sunday: 7.06 mile run @ 9:54 (it was hot people)

Suggested mileage:  16 miles
Actual mileage:  19.36

Have you started training for any fall races?  How are you dealing with the heat? 

I have a foam roller, but don't use it often.  What are your favorite exercises or websites for the foam roller?





 

Food log from 7/26/2011

Here is another day of food logging.  This was on Tuesday, which is a day that I am at home and not working.  You will see how it differs from last week's log when I was in the office. 

Breakfast

Tropical smoothie

1 small peach

1/2 frozen sliced banana

3/4 cup almond milk

1 T rolled oats

1/2 T coconut oil

Half caff coffee with almond milk

After a little play time, we headed out for a run to the park (5.36 miles total).  I was famished after my run (not usual), so I grabbed a snack to tied me over until lunch.

Snack
Nutri-grain bar

Lunch
Open faced sandwich
Toasted pumpernickel bread
pesto sauce
a little extra sharp cheddar
red onions
kale

Oh She Glows -  Apple Sandwich
Apple
PB
Dried cranberries

2nd water for the day (first was during my run)

Snack
My big salad via No Meat Athlete's advice for an afternoon snack
Spinach
Romain
Tomato
Red bell pepper
Cucumber
Spanish olives
Homemade lemon vinaigrette

Dinner

Spaghetti and "meatballs" with nutritional yeast sprinkled on top

I am not a huge fan of fake meat, but it has been really difficult getting meals on the table these past few weeks.  The little guy is not sleeping well (advice?) and I am exhausted as well as not getting enough protein in my diet, so I had about 3 oz. of veg Italian sausage, the hubs had pork sausage meatballs.  This particular brand is very lean and tasty.  I had had in the freezer forever, so I needed to use it anyway.

Snack
Turkey Hill Choco Mint Chip Ice cream (I had a coupon, not bad ice cream, but not great either)
Dark Chocolate Chips

I ran so I get ice cream.  Yeah!!!  It is one of my 2 vices.  Unfortunately, I was hungry all day long but we were so busy that I didn't get a chance to eat enough.  Since coming back to my pre-pregnancy weight, I don't need to be cutting calories anymore, and I am running more, so I actually need more calories.  When I plugged this into Sparkpeople, I was only to 1700+ calories.  That is not enough if I am running and nursing. 

And I was still hungry to after the kids were in bed, I ate a small bowl of dry cereal (Kix) and a handful of Kashi crackers dipped in cottage cheese (not pictured).  That got me very close to 2,000 calories so I called it a day.  I didn't want to eat too much since it was so late.  If I am too full at bedtime, I don't sleep well. 

Daily Totals

Calories:  1,994

Carbs:  306 (61%)

Fat:  65 (29%)

Protein:  73 (10%)

I know I need to get my protein up.  Any advice?  I think I will have to start incorporting more cottage cheese into my diet to help me. 

Easy breezy vegan dinner (inexpensive too)

Here is a quick and easy, but delicious dinner that everyone in my house loves - Hoisin-glazed tempeh with snap beans.  I serve mine over brown rice, and this meal can be ready in minutes.

adapted from Vegetarian Times

Ingredients
5 t hoisin sauce (plum sauce works well here too)
2 t rice vinegar
1 1/2 T soy sauce or tamari
1 t corn starch
1/2 cup water
1 T canola oil
1 T minced ginger (I keep some in the freezer so I have it on hand all the time)
2 cloves garlic, minced
1-8oz package tempeh, cut into 1/2 inch cubes
3 cups fresh snap beans, ends cut off (can use frozen too)
1/4 cup toasted cashews (I buy raw and toast them at 350 degrees for about 5 minutes).
Splash of sesame oil
2 cups cooked brown rice

Directions
1.  Whisk hoisin sauce, 2 t vinegar, soy sauce, cornstarch, and 1/2 cup water in a small bowl.  Set aside.
2.  Heat skillet over medium heat.  Add canola oil, then garlic and ginger.  Saute for 1-2 minutes until golden, but not burning.
3.  Add tempeh and sauce for 3-4 minutes.
4.  Add hoisin sauce mixture.  Stir to coat tempeh, cover and reduce heat to medium-low and simmer for about 2 minutes until sauce begins to thicken. 
5.  Add green beans and stir sauce, cover and cook for another 4-5 minutes.
6.  Add in cashews and stir to coat again.
7.  Place brown rice on each plate, and splash a little sesame oil over rice then serve tempeh over rice.

I buy my beans fresh, and then bring them home and clean them up and place them in the fridge, so they are ready to go when it comes to dinner time.  If I have the time, I make the real brown rice, but if I don't have, I grab either the Minute rice (brown), kashi 7 grain rice pilaf, or frozen brown rice that can be ready in minutes.

This meal is a hit for everyone in the fam.  Hubs likes that tempeh tastes hearty and meaty like meat, and my toddler likes it, but she likes it to be separate.  Hope you enjoy it as much as we do.

The great smoothie/salad experiment

My husband has always been an active guy, and because of that, he has not had to worry too much about what he eats and can stay at a healthy weight.  Well when I was pregnant with the little lady, I was put on modified bedrest and told to up my calories.  Because one of my 2 vices is ice cream, he made me sundaes and milkshakes nightly.  We both gained weight this way but I had a baby and lost mine, but he didn't have the luxury having a baby.  Right after that, he graduated with a PhD and got a new job.  He now works very long hours and doesn't have much time for exercise anymore (he doesn't like the idea of getting up early to workout either).  He also doesn't really like healthy foods.  He will eat a salad but would always prefer chips or fries. 

So he is a little frustrated to have these few extra pounds on him, and not being able to get them off is even more frustrating.  I was doing a little blog reading this weekend when I came across No Meat Athlete's post on "My 7 links."  The post he chose for "Most Helpful was one on smoothies. 

He starts off by describing that if you eat 2 healthy meals a day, you won't get fat.  Basically, he is saying that if you eat a healthy smoothie in the morning, then you will be more likely to have a healthy lunch, and if you have a healthy salad in the afternoons, you will set yourself up for a healthy dinner, because of how good you feel.  I agree with what he says, because I feel that when I have a healthy breakfast I will make healthier decisions later on. But I also like the idea of getting all your fruit and veggie requirements out of the way with 2 simple meals. Then the rest of my meals can be more of what I am feeling and not how can I include a fruit or veggie into your sandwich. And then any fruits or veggies I have during another meal is just a bonus.

So the Smoothie Formula . . .
Basically it's 1/2 frozen banana,
small handful of other fruit,
3/4 cup liquids,
1 T binder (pb, ground flaxseed, rolled oats, etc.), and
3/4 T oil (flaxseed, coconut oil, etc.).
Then you can add in other healthy super foods like spinach or cocoa nibs.

Then the idea is to have a nice big salad in the afternoon with tons of veggies, nuts, and some healthy oil.

So we are going to experiment with this over the next couple of weeks. But I need your help. I tend to get into a rut when it comes to food.

What are your favorite smoothie recipes?

What do you put in your salads right now?

How can we keep this experiment going?

So we are goi

Workouts and Cooking

My workouts last week went pretty well.  I was hoping to get some yoga in on Monday, but only ended up getting 20 minutes into it when I just wasn't feeling it.  I did better this week.  :)  I also reached 21 miles total of running last week.  My first week over 20 miles, so I was proud to see that I am slowing adding more miles while still continuing to play tennis at least once a week.  A little extra cross training should help out as well.  Here is how last week's workouts went

Monday:  Yoga (20 minutes)
Tuesday:  Running outside with the double JS (5.08 miles), abs (mostly planks)
Wednesday:  30 minute HIIT with an extra 5 minute cool-down (3.51 miles total)
Thursday:  Abs, push-ups
Friday:  5 mile tempo"ish" run, one mile warm-up, then 0.5 mile at 7.2-7.5mph followed by 0.25 mile at 6.5, this continued for the next 4 miles and then a 0.3 mile cool-down, incline at 1%, legs workout (squats, lunges, step-ups)
Saturday:  Easy run outside alone (oh, how I enjoy the peace and quiet), 7.22 miles averaging 9:32mph pace
Sunday: Rest

Total running miles:  21.11

Cooking
We have also done some good ole cooking at the house.  Earlier in the month, we picked blueberries and then the little lady woke up super early one morning so we made blueberry muffins.

 I didn't have any sour cream, so I had to tweak my previous posted recipe.

Rain also interrupted our afternoon plans last week, so I decided to make Runblondie's Cauliflower Chocolate Chip muffins.  We changed up the recipe a little, but not much (subbed in sugar for splenda and halfed the chocolate chips and added in some cocoa nibs).

Another yum!  If you haven't tried these, you are missing out.

Then, Monday morning started the craziness.  The little man was in a mood and because of all his rolling over (both tummy to back and back to tummy), we are having to wean him off the baby straight-jacket (aka The Miracle Blanket).  This has been a miracle for us for both kids as far as sleeping those first few months. 

But between him rolling over and breaking free from it on a nightly basis, we knew it was time to wean.

So after Monday daytime was rough, we had a terrible night with several waking by the little man.  I felt awful (but still ran, go me) on Tuesday so I didn't do my typical menu planning before heading to the farmer's market.  Once there, I grabbed some fingerling potatoes and snap beans (thinking of 2 different dinners for these), but neither was going to work for Tuesday night.  I wanted something comforting.  That brings me to the cheese section of the farmer's market.  Now since having the little man, I have limited my dairy intake considerably for 2 reasons, 1) I have seen where people have seen increased energy by eliminating dairy from their diet and having 2 small kids, I need all the energy I can get, 2) calorie restriction to lose the baby weight, i.e. not having cheese on my sandwiches reduces my calorie intake without having to think about it (I switched to almond milk a while back during pregnancy).  Well it hit me like a ton of bricks, I wanted to make homemade mac and cheese.  So I grabbed almost one pound of extra sharp white cheddar (from WI) and a little over a half a pound of gruyere cheese.  That was over $11 of cheese just for one dinner.  I didn't have a specific recipe in mind so I googled gruyere mac and cheese and found one from Barefoot Contessa. I pretty much followed this recipe to a T, except I had 4 cups of cheddar and 2 cups of gruyere.  It was awesome!!!

It was so good, but I had to be careful not to eat too much because it was very rich and my little tummy is not used to such things anymore.  It made me feel better even though Tuesday night was just as bad as Monday as far as sleep.  Luckily, Wednesday night was better.

Do you have any go to recipes or foods you turn to? 

How is the summer workouts treating you?