I ain’t as good as I once was
That’s just the cold hard truth
I still throw a few back, talk a little smack
When I’m feelin’ bulletproof
So don’t double dog dare me now
‘Cause I’d have to call your bluff

I ain’t as good as I once was
But I’m as good once as I ever was
May not be good as I once was
But I’m as good once as I ever was…

By Toby Keith “As good as I once was”

The song played and I thought – ‘That’s me…and my dad!”

The Miles:

I just didn’t know what I was going to do.  I couldn’t bare the thought of running on the treadmill for an hour while I waited for Shane to get up. Ted offered to take Shane for a walk so I could set out on my run but running by myself at 4 am wasn’t a pleasing thought either.  Shane was my protector.  I gave him his morning belly rub, told him we were going and off we went into the dark morning.  We ran together for 6.83 miles then I dropped him off at home only to set out again for the long haul. 

There was quite a bit of activity. It was trash morning. Love that smell when the trash truck goes past. Oh YEAH!  .  After dropping Shane off, I ran down the Parkway towards Utica College.  I turned down French Road. That was my old running route when the Brookside Gym was active.  Ted used to drive and I would run 5 miles to meet him for a weight work out. So long ago!

As creepy as the morning light and solitude can be, it was nice to be out there this morning.  Thoughts scattered about my head:  work, the weekend, family, the dogs, up coming races, road trips, and fantasies.  I like to make up scenarios in my head when I run.  The ultimate outcome is always in my favor. It could be running a race (and being the first to cross the line). It could be accomplishing something phenomenal at work. Whatever, I like to run and dream.  It takes me out of the situation and I forget that I’m getting tired or my legs feel heavy. 

I felt good and ran a total of 17.17 miles.  Running fuel was 1/2 an Ezekiel bagel with 1 TBS of peanut butter at 12:30 am (3 1/2 hours before the run).  I felt ill at 4 am so I didn’t eat anything before heading out.  At mile 4, I had a Gu-eeewwww! with 2x caffeine.  At mile 11, I had an Endurance drink (5 hour energy), and at mile 15, I took an electrolyte tablet.  It was 65 degrees so the temperature was perfect.

What do you think about when running? or do you listen to music and simply lose yourself in the song?

Why we should eat fiber:  The human body needs energy to function. That’s a no brainer. But did you realize we use a digestive process called “thermic effect of food” which may be raised by eating more fiber rich foods,  requiring additional effort by the body to break them down and get the energy to the cells.  In a nutshell: the body is working harder and burning more calories to create more energy. Another good reason to eat an apple a day and other all natural, longer to breakdown kinds of foods!

This recipe was inspired by the book “The Secret Ingredient” by Sally Bee.  I’ll be posting a complete book review soon.   It is easy and filled with fresh flavors.  Since I don’t eat meat, two versions of the recipe were made. The first, basically as written in the book

and the second, revised to offer a healthy and tasty vegetarian meal for myself.

Sally Bee’s Chicken Casserole – 4 servings

• 2 TBS of flour
• about 10 grinds of fresh ground pepper
• about 1 TBS Italian herbs
• 4 to 6 skinless, boneless chicken breasts, cut into large pieces
• 2 TBS EVOO (extra virgin olive oil)
• 6 slices lean bacon *I used soy bacon but turkey bacon would also be a good choice.
• 8 oz shallots, peeled and sliced
• 2 garlic cloves, peeled and crushed
• 1 large zucchini, sliced
• 1 red bell pepper seeded and chopped
• 1 green bell pepper seeded and chopped
• 2 1/2 cups Vegetable broth

Preheat oven to 325 F.  Mix the flour with the Italian herbs and pepper.  Reserve a little to thicken the sauce.  Add the chicken to the flour mix and toss to coat.

In a large oven proof skillet with a lid, heat EVOO over medium heat.  Add the chicken and bacon. Cook until browned on the outside.

Add the shallots and garlic and saute for 2-3 minutes.

Add remaining ingredients.  Stir in the little bit of flour to thicken the sauce.

Cover and cook in oven for about 1 1/2 hours or until chicken is tender.

Ted’s comment on his chicken dish:  “Wow that IS GOOD!”

The Vegetarian Bean Casserole *Note some differences in ingredient and measurements.

• 2 TBS EVOO (extra virgin olive oil)
• 4 slices soy bacon
• 8 oz shallots, peeled and sliced
• 2 garlic cloves, peeled and crushed
• 1 large zucchini, sliced
• 1/2 red bell pepper seeded and chopped
• 1/2 green bell pepper seeded and chopped
• about 10 grinds of fresh ground pepper
• 1/2 tsp crushed red pepper flakes (optional)
• about 1 TBS Italian herbs
• 2 cups cooked cannellini beans (or used canned, making sure to drain and rinse well)
• 2 cups Vegetable broth

Preheat oven to 325 F. 

In a large oven proof skillet with a lid, heat EVOO over medium heat.  Add the bacon. Cook about 2 minutes or until beginning to turn crisp. Add the shallots and garlic and saute for 2-3 minutes.

Add remaining ingredients.   Bring to a boil, reduce heat to a simmer and cook, partially covered for 45 minutes. Add additional seasoning if necessary.

Ted was even diving into the meatless version.  This recipe is a must try and not just because you want to have a healthy meal but because you want a great tasting meal.

Real bacon, turkey bacon, or soy bacon, what’s your preference?

Joanne

Ted and I had a glorious bike ride Sunday.  We went out to Westmoreland and Clinton, making a short coffee and bagel stop at Daylight Donuts in New Hartford…

See Rosie?   Rosie the Riveter.  My cool biker gal shirt.    The fountain type pony tail on top of my head isn’t so cool.

Total cycling miles 25, average pace 14 mph.  Not too many hills today, just the way I like it. In fact, I barely worked up a sweat.  I think Ted gets mad at me for not be a sweaty person. It never looks like I did any work.

As for Saturday, this is how my breakfast went  …

Pretty ugly isn’t it? 

Following my run on Saturday, I wasn’t hungry but I was having a massage at 10:30 and had to eat before I left because grocery shopping followed the massage which meant I wouldn’t be home until 1pm.  Way too long to go without eating after a long run.

I put the items needed to make my usual omelet on the counter.  Hunger was still MIA.  For what ever reason, I put the whole wheat tortilla in the toaster oven, and turned it on.  I then grabbed an apple and sat down at the computer to put up Saturday’ post.

I heard some popping and thought “those silly birds. they certainly are loud this morning”.  The bird feeders are out side the kitchen window.  The popping continued and then there was a smell.

As I turned, the toaster oven was engulfed in smoke. I grabbed the above blackened tortilla and tossed it into the sink.  The windows were opened and all fans in the kitchen and bathroom turned on to suck the smoke out. I couldn’t even see Shane for the density of the smoke. 

What a way to start the day!  Obviously the house is still standing and neither Shane nor I suffered any irreversible smoke damage.  My clothes kind of reeked as did my hair but Mary (the message therapist) was kind enough not to mention it.  I made sure to tell the smoky story just to justify my odiferous condition.

Later in the day, THIS happened….

They ARE as good as they look and can be described as Kugelhopf (pronounced “KOO-guhl-hof”).  German for yeast cake filled with fruit.

The pastry is from THIS recipe from A Taste of Utica.

There was left over pastry so I simply rolled it out and spread a mince meat type of filling (raisins and fruit) over the rolled out dough.  *Note:  Mince meat is not vegetarian. To make your own vegetarian alternative, see this recipe.   I rolled the dough up length wise and placed it on a greased baking sheet in a 375 F oven for 30 minutes or until brown on top.  

If you prefer, spread your favorite fruit preserves over the pastry.  Truly delicious.

The pastry is light and flaky.  It has essence of almond and vanilla which a gentle sweetness. Perfect spur of the moment sweet surprise.

When was the last time you burned the toast?

Joanne

This week in review:  Good runs this week mile wise but energy wise, not so great. I did have some thoughts regarding running 26.2 miles. During Tuesday’s run, when my legs were still tired from Sunday, I thought there was no way I wanted to run 26 miles.  Hope those thoughts go away before the Wine Glass.

Part of the challenge of the marathon is pushing past what you think is physically possible.  You can do more than you think you can. – Christine Hinton, a running coach in Maryland

If you run races, how do you train? 

In my fitness philosophy, there are three components to training in order to become a stronger runner:

1.  Endurance.  2.  Speed work  3.  Strength

1. Endurance is the foundation to the plan.  It will develop running efficiency and should be practiced at a conversational pace.  Endurance is made up of long runs and will teach the muscles to store more glycogen, delaying the onset of fatigue.  Relax and enjoy them. Don’t rush. Pick trails or roads representative of the upcoming race. 

2.  Speed work which includes strides, tempo runs, interval training requires us to push ourselves outside our comfort zone and to put up with the physical and mental discomfort when running races.  Speed work over time, teaches the body to utilize lactate and this type of training strengthens connective tissue which wards off injury.

3.  Strength training is tough for any runner.  We all just want to RUN!  But it should be included in a good training program to strengthen joints and tendons.  Weight training helps avoid injury and will improve form, efficiency which translates to overall performance.  It includes the use of weights, cables, and/or machines for upper and lower body as well as the abdominals. 

Legs benefit from the strengthening of the quadriceps, hamstrings, and Achilles.  Exercises include leg curls, calf raises, leg extensions, squats, lunges, dead lifts.

Upper body strengthening is important because the upper body is used to drive forward.  Swinging the arms in an efficient manner will help to achieve that running rhythm and helps to ward off leg fatigue. Exercises include dumbbell curls, shoulder presses, bench presses, pull ups.

The Abdominals establish strength in our core which provides stability and helps prevent back pain.  Crunches, sit ups, leg raises.

 Do you include strength training in our training plan?  *If you are new at using weights, cables or machines, consult a trainer first because you can do more damage than good if you do strength training incorrectly.

My Favorite Uncle:  Uncle Ralph

My uncle lives in England.  I remember as a little girl being shocked because when he came for a visit to the house (when we lived in Teeton, Northampton England) he would have a small glass of liquor. I didn’t think he should be allowed because he was a “man of the cloth”.  What great times we had!

My uncle shared his latest endeavor with me in an email this week. So for all you UK residents out there, get your bikes and ride for the cause!

I have started to train for a sponsored bike ride which will take place on the 11th. September. The target is to cycle to as many churches in the local diocese (St. Albans) which covers Hertfordshire and Bedfordshire. From each church you collect a stamped card which states the time of your visit. Each different church visit is what is sponsored eg £1 per church.
I don’t expect to visit many churches, perhaps 20 within a 15 mile circuit. The donations are then divided between ones local church and the main charity which is “The Historic Churches Trust” As the name suggests the objective is to prop up some historic monuments dated from the 10th. Century or thereabouts.
A main reason I am doing it is that I have persuaded my charity- “The Langley House Trust” residents/clients, to participate. Twenty men, all ex prisoners, cycling in aid of something which is not self centered. This charity to which I give some of my time I first came into contact with when I was Prison Chaplain in HMP Bedford. The charity is concerned with the rehabilitation of ex prisoners into society. Since over 60% of ex prisoners return to prison within two years the charity is quite successful since we have had only 2% return to goal during the two to four years they place themselves in our supportive care. -Education, Work skills, Personal Relationships, etc.

What a guy!  Good luck Uncle Ralph!

Lets go fishing…

Rosemary Mustard Grilled Halibut

• 1/4 cup lemon juice
• 2 TBS honey mustard
• 1 sprig finely chopped fresh rosemary
• 1 tsp minced garlic
• 2 TBS olive oil
• black pepper, about 6 turns of the grinder
• 1 1/2 lb halibut fillet or steak

Combine the first 4 ingredients and mix well. Add the olive oil and pepper until well blended.

Place the fish on a platter and pour on the marinade. Let sit 30 minutes in the fridge.

Preheat the grill on medium.  Grill fish about 7 – 8 minutes depending on thickness. *We had purple cauliflower on the side.

A note about halibut from Wikipedia:

The Atlantic population has been extremely depleted through overfishing to such an extent that it may be declared an endangered species. According to Seafood Watch, consumers should avoid Atlantic halibut.^[5] Almost all halibut available on the East coast of the United States are from the Pacific.

Update from Seafood Watch:

New Consumption Alerts
Contaminant warnings were added for several species:
California Halibut
Lane Snapper
Salmon (wild-caught from Oregon)
Yellow Perch

Joanne

This weeks Ellie recipe chosen by Peggy of Pantry Revisited and it couldn’t have been more perfect for the hot summer weather we are having which promotes cool, fresh vegetables and lovely grilled flavors.

Ted and I had the opportunity to share this recipe with friends and an extra face at the table, Teddy aka Young Ted.  It was a hit.  All plates were cleaned, right down to the pattern.  The chicken sausage was a new experience for everyone who tried the tasty links. 

The recipe is defined as a tomato and bread salad.  It truly is an experience you won’t forget with the burst of fresh chunky tomatoes, red onion strips, crisp and refreshing English cucumber gently coated with oil and red wine vinegar.  The bread, a whole wheat French baguette, is cut into thick 3/4 inch cubes and offers a firm but not crispy kind of crouton. 

After all the chopping and mixing is complete, chill the salad while the sausages, whether vegetarian sausages or pre-cooked chicken sausages are used.  They only take about 7-9 minutes on the grill. 

The only change I made to this recipe, other than using veggie sausage,  was to slice the cucumber in full moons rather than half moons. Not a big deal, just a little lazy. 

This was a perfect meal for a hot weekend or easy meal for a busy week night.

Great pick Peggy.  Whoops! I just went to Peggy’s site and she has some delicious brownie pictures on there.  I better go back before I have a melt down!

Words of caution:  If you photograph your food, do not ask anyone at the table if you can take a picture of their sausage.  It will only be met with a series of comments and a lot of snickering.  Geesh!  Some adults can be such children.      HUSBANDS included. 

Have you ever eaten Chicken Sausages?  Like? Dislike?

Joanne

When I switched to my shoulder workout I also switched the station to the news.  Did I hear correctly that Tori Spelling, while trying to contact her father reached FARRAH FAWCETT who wanted to contact RYAN O’NEIL????!!!! Wow!   Does any one remember Ouija boards?

Those things used to give me the creepies.  I think they stopped making them? Good thing!

Finished up Thursday’s workout with a 3 plus mile run with Shane. Total miles Thursday = 7.66.

Today’s workout was the long run.  After last nights bike ride,

it was a chore to run 9.2 miles.  Shane ran with me the entire route.  What a good running partner   .  Since he’s having 3 days off running as well, I didn’t mind pushing him a bit.  Although, I’m not 100% convinced he was pushed at all since, when we got home, he STILL wanted to play ball!  That dog knows no end to energy! 

L.I., NY:  Ted and I are off to Long Island, NY.  Ted has serious golf plans and I have 16 hours of Running Coach classes.  Shane and Donna will have a great time this weekend as they keep an eye on the house and get some serious Frisbee time in.  The plan is to take the weekend off from running since I got 38.28 miles in this week.  I exceeded the goal of 30 – 35. 

Light as a cloud cookies….

I had about 3/4 or so of a container of Part Skimmed Ricotta cheese left in my fridge from a previous recipe.  What could I do with it?  Cookies! 

The recipe had to be something that could be mixed up under 10 minutes and baked within 15 minutes. The result is this light as a feather puffy cloud of a cookie.

Citrus Cloud Cookies – makes 3 dozen cookies

• 1 cup sugar
• 1/2 stick butter
• 1 cup Part Skimmed Ricotta cheese
• 1 egg
• 1 tsp vanilla extract
• zest from one lime
• zest from one lemon
• 2 1/2 cups flour
• pinch salt
• 1 tsp baking soda

Preheat oven to 350 F.  Line baking sheets with Reynolds No-Stick foil (eliminates the use of spray).

In a large bowl, add the sugar, butter, cheese, egg, vanilla, and zests.  Mix those for about 1 minute on medium speed. 

Add flour, salt and baking soda and mix well.

Drop by tablespoons onto cookie sheets and bake until just turning brown, about 10 –12 minutes.

Optional:  Blend 1/2 stick melted butter with 1 cup confectioners sugar and 1 tsp vanilla. Spread on top of cookies.

This is a very light cookie and not very sweet until you add the icing. Try the cookie first without the icing and, if you think it needs a little more, mix up the buttery sweet spread. Add a little food color to represent the citrusy flavors.

Wonder how this cookie might be with sour cream instead of ricotta?  Hmmmm….that’s another recipe.

Anyone live on Long Island? How about ever visiting?  All Long Island Fans – Shout out!

Joanne