Does it seem that some routes you take while running seem shorter than other routes even though they are the same distance?

The other morning, Shane and I ran a few miles out, turned around and ran the same route back. It wasn’t too far from home, basically half a horse shoe from our house.

If I completed the same distance but ran zig-zag around the college, up one road, down another then came back in a straight line, it would seem longer.

Do you think it’s a comfort zone thing? Being closer to home seems that we don’t go as far?

My running this week was burdensome to say the least. I’ve been trying to crank up the miles and it finally wore me down. Sleep has been hard to come by. Because of the lack of sleep, I skipped out on my eleven miler Tuesday. Managed to eke out an extra mile on Wednesday for 7 miles. Thursday, woke up well before my alarm and got on the treadmill at… hold your breath…3:30AM! AAHHH! then ran my long run for the week of 17 miles. For about an hour, I kept telling myself it was just crazy being on that “hamster wheel” at 3:30AM. After giving up on the crazy thoughts and accepting that I was deeply disturbed, I started urging myself on and turned the thoughts to just finishing my run.

Friday my body dictates how far I run. I don’t set the alarm and if I get up early, I’ll go a little farther. BUT I WON’T GET UP AT 3:30AM! (unless it’s a weekend that Ted has an out of town Triathlon or I have a marathon – those events are justifiably pre-dawn awakenings). This Friday morning my body only wanted 3.6 miles.

Saturday is the Newport Beer -n- Chili run. Ted wants to do the run, but will most likely stick to a 5K or take it really slow for the 10K. I’m not in a “race pace” kind of mood, especially since the course offers one big hill. It’s a great race, friendly runners, good chili (even Vegetarian chili) and the 26.2 Mini Loaves will be given out to about 72 runners. Sorry I couldn’t make more.

The Beer & Chili Run:

It should be a good weekend. Mild weather, good friends and, on Sunday,  a Super bowl party! YAY!

Healthy Foods and Drinks This Week:

Massive bowl of fruit sprinkled with a few nuts and raisins:

Delicious Arbonne Shakes:

The following was copied from my friend Gaetan Tremblay’s post “Amino Acids In Arbonne Essentials Shakes.”   Please see his post for the complete Arbonne Shake Amino Acid Profile.

Amino acids are the building blocks of the proteins that are found in our bodies. The human body can produce 12 of its 20 amino acids, but the other 8, which are called Essential Amino Acids can only be obtained by eating the right foods or using a proper Vitamin/Mineral Shake like the Arbonne Essentials Vitamin/Mineral Shake. When we eat food such as meat, fish, and cereals or indulge in a delicious Arbonne shake, the proteins contained in it are first degraded to the 20 kinds of amino acids, and then reassembled into proteins in the body.

When the body doesn’t get enough of these essential compounds, it will begin to break down its proteins in search of the nutrients it needs. Since the body stores fat and starch, but not amino acids, it is necessary for individuals to consume all the required essential nutrients daily.

Below are the Amino Acid Content per serving of the Arbonne Essentials Vitamin/Mineral Shakes (And what each Amino Acid is used for in your body).

1. Alanine – 880 mg – protects the cells from damage by preventing the buildup of toxic substances that are released into the muscle cells when protein is broken down quickly to meet energy needs.

2. Arginine – 1,820 mg – Arginine helps strengthen the immune system by increasing the production of T-cells from the thymus gland.

3. Asparagine – Asparagine is needed to maintain balance of the central nervous system, as it is an essential component of proteins that are involved with equilibrium, signaling, neuron development and electrical transmission across nerve endings.

4. Aspartic Acid – 2,500 mg – Aspartic Acid is known for its treatment of chronic fatigue syndrome due to the role it plays in generating cellular energy. It helps keep the mind sharp and focused by increasing concentrations of NADH in the brain (an active coenzyme form of Vitamin B3 called Nicotinamide Adenine Dinucleotide) which boosts the production of neurotransmitters and chemicals needed for normal mental functioning).

5. Cysteine – 220 mg – Cysteine functions as a powerful antioxidant.  It has been used to treat rheumatoid arthritis and hardening of the arteries.

6. Glutamic Acid – 4,006 mg – Glutamic Acid is important in the metabolism of both sugars and fats, and helps in the transportation of potassium into the spinal fluid and across blood-brain barrier.

7. Glutamine- Known as a superb brain fuel. Glutamine is also an important source of energy for the nervous system. If the brain is not receiving enough glucose, it increases Glutamine metabolism for energy. Glutamine users often report more energy, and less tiredness.

8.  Glycine – 820 mg- Glycine helps prevent the breakdown of muscle by increasing the levels of Creatine in the body (a compound that helps build muscle mass). Without Glycine, the body would not be able to repair damaged tissue, and the skin would sag from exposure to UV rays, oxidation, and free radical damage. Wounds would also not heal.

9. Histidine – 540 mg- Histidine is needed for growth and for the repair of tissue, as well as the maintenance of the myelin sheaths that act as protector for nerve cells.

10. Isoleucine – 940 mg – C an be found in many foods but there are high contents in fish, meats and cheeses, as well as nuts and wheat germ. It helps in energy production.

11. Leucine – 1,740 mg – These essential amino acids can be metabolized to produce energy.

12. Lysine – 1,540 mg – Helps absorb calcium in the intestinal tract, promotes bone growth and the formation of collagen.

13. Methionine – 240 mg – Can’t be found in proteins like legumes and peanuts, but it can be found in higher amounts in eggs and fish. Foods contain less amounts of methionine than any of the other essential amino acids.

14. Phenylalanine – 1,120 mg– Can be found in meats and milk products. It is one of the essential amino acids because it affects brain chemistry.

15. Proline – 880 mg- Proline promotes the formation of bone, skin and cartilage and it is extremely important for the proper functioning of joints and tendons, also helps maintain and strengthen heart muscles and is helpful in tissue repair after injury, or for any type of wound healing. Proline is also involved in energy production.

16. Serine – 1,120 mg- Serine is required for the metabolism of fat, tissue growth and the immune system as it assists in the production of immunoglobulins and antibodies.

17. Threonine – 780 mg – Of the essential amino acids, its role is to help in the formation of tooth enamel protein, elastin and collagen.

18. Tryptophan – 200 mg – Is one of the lower essential amino acids and it is found in corn, cereal grains and legumes. It can also be found in flesh foods, dairy products and nuts. It helps induce normal sleep; helps reduce anxiety, depression, and artery spasm risk; and helps produce a stronger immune system. It is a precursor for serotonin, which influences mood and sleep. This explains why turkey, which contains tryptophan, makes everyone sleepy after Thanksgiving dinner.

19. Tyrosine – 780 mg- The action of this amino acid in brain functions is clear with its link to dopamine as well as norepinephrine, but it is also helpful in suppressing the appetite and reducing body fat, production of skin and hair pigment, the proper functioning of the thyroid as well as the pituitary and adrenal gland. It is used for stress reduction and may be beneficial in narcolepsy, fatigue, anxiety, depression, allergies, headaches as well as drug withdrawal. In a study, using soldiers, tyrosine proved effective in alleviating stress and keeping them more alert.
20. Valine – 1,004 mg– Can be found in most foods and is a vital part of proteins. It can be metabolized to produce energy and it is a branched-chain amino acid.

Do you have a favorite nutritional shake? Brand? Flavor?

I stopped making resolutions years ago. Good intentions would last for about two weeks but then fall by the wayside about mid January. I do set goals and challenges for myself but don’t invent them “willy-nilly” at the turn of the year. They are well thought out and I work towards them utilizing a defined plan.

I found a neat anagram from My Inner World  which uses the word “FACE” to help resolution makers stay on track for the new year. It appealed to me because of the challenges I’ve set for myself in 2012. If I can keep this anagram in mind when the going gets tough, it will help me get over any lack in the motivational hurdle.

Copied from My Inner World:

Facing our lives can feel overwhelming especially at the beginning of the year when all our goals and aspirations are waiting to be addressed. Usually, when we are trying to make changes there seems to be equally opposing forces trying to hold us back.

…. “FACE”… is an anagram to help embrace resolutions.

F.A.C.E.

F- Fearlessness and Fierce: Use fearlessness to propel yourself forward. Be fierce to move past inertia.

A-Action and Audacity to break down barriers.

C-Compassion, Creativity and Contemplation – Contemplation helps us access our lives. Creativity gives us the ingenuity to accomplish our aims. Compassion helps us navigate our journey with respect and kindness.

E- Enough, Energy, Enthusiasm – There is more than enough. Do not buy into a sense of lack. Energy and Enthusiasm help us create the life that we want.

Route Planning

If you’re a walker/runner, do you plan your route days in advance?

I start thinking about my Saturday long run on Thursday. I begin to plan a route and start questioning what time I’ll set out, if I’ll take Shane in the beginning of my run, at the end of my run, or ask Ted to give the pup his daily exercise.

Thursday, as I drove home from work, I thought about the route intended for Saturday. As I drove, a brand new route came to mind.  It was perfect! I actually got excited about trying it out and really, how many of us get excited about that long run which takes hours on the road in the cold, wet, and sometimes windy, weather?

1. I would take Shane for my first 10 miles.

2. I would drop him off at home, get water, etc. * It’s tough to carry water with me this time of year because it freezes . If I take Shane for the initial 10, both he and I can have water early in the run before it freezes.  When I drop him off, rehydrating at that point should take me to the end of my run.  

3. I would set off alone for the last 6 – 7 miles and hit some hills close to the house.

The change of route seemed to settle my apprehension since the course initially chosen has a long stretch of road which is dimly lit, rutted, and can get busy even early in the morning. The new route doesn’t take me too far from home, is in a well lit neighborhood (once I climb a steep hill) and offers a nice flat road for the last 2 miles.

Right now, I’m ready and excited for the long run. Saturday morning, probably not as excited.

Are you running this weekend?  What workout do you have planned?

I bowed out of my Sunday run, it was –4 degrees outside and the treadmill just wasn’t calling my name.

Monday was a good workout with 5 miles on the treadmill before doing a 25 minute weight workout THEN finishing with another 3 speedy miles on the mill. 8 miles logged for Monday, a good way to start the week.

Tuesday morning was a mid range run on schedule for 11 miles.  The temperature read 31 deg., no sign of  wind nor wintery mix so I headed out with Shane for 4 1/2 warm up miles before doing a series of 800’s on the treadmill.  11 miles accomplished and, since Ted was in the gym while I was on the treadmill, time flew.  We didn’t even talk to each other much, just having someone else in the room to be able to comment on the news or such now and then helps a lot.

I’m not sure how many outside miles I’ll be able to get in this week since running on snow covered roads really taxes my left hamstring.  I thought I was over it but the Tuesday run for 4 1/2 on snow covered pavement got that leg aching.  It was fine on the mill.   So for the next 36 miles for the week, my fingers are crossed for better weather and no snow.  High hopes right?! This IS upstate New York!

My schedule for Boston should top out at 70-72 being the highest mileage week.  We’ll see if that happens since my body begins to feel aches and pains around 60.

GF Corn Penne with Spinach and Ricotta

I saw this recipe on my friend Peggy’s site.  It looked so good, I had to try it.

She sent me the site of the original recipe:  Educated Palate

The following is my revised version.

Serves 4 people

• 8 ounces fresh baby spinach
• 1/2 medium yellow onion
• 2 tablespoons SmartBalance
• 3/4 cup Fat Free ricotta
• 1/3 cup Fat Free half and half
• 1/8 teaspoon freshly grated whole nutmeg
• Freshly ground black pepper
• 1/2 cup freshly grated Parmigiano-Reggiano
• 8 oz. Gluten Free penne  *I used a 100% corn pasta. Low Glycemic index, Egg/Dairy free, Cholesterol free, GMO free.  EXCELLENT texture!

1. Fill a pot for the pasta with about 6 quarts of water, place over high heat, and bring to a boil.  Prepare pasta according to package directions – al dente.

2. Peel and chop the onion.  Heat the SmartBalance in a large skillet until melted over medium high heat.

3. Sauté the onion until golden,about 5 minutes.

4. Add the spinach and sauté, stirring often, for about 5 minutes.

5.  Drain any liquid off the ricotta and add along with the half and half and nutmeg, to the spinach.  Cook until ricotta has heated through and the half and half is reduced, 2-3 minutes.

6.  Adjust for salt and season with pepper, then remove from heat.

6. When the pasta is done, drain well, toss with the sauce and the Parmigiano-Reggiano, and serve.

A very good pasta dish.  It wasn’t a heavy sauce as a lot of white sauce pasta dishes can be.  It was light in taste with nothing over powering.

A big thanks goes out to Peggy for introducing me to this winning pasta meal.

The back roads were covered in snow and the challenge of running through car tire tracks resulting in uneven, packed, sometimes slushy snow got the better of me.  The Parkway wasn’t safe since the side walks weren’t cleared.  Shane and I were out early trying to cover as many of the 15 scheduled miles as we could.  We eked out 9 miles, and by mile 8 my legs were calling it quits.  We got home, Shane was packed with icy sludge on his belly.  He was cleaned up, my clothes were traded from long winter leggings to shorts, we went downstairs and I hit the treadmill to finish 6 more miles while Shane napped close by.  *Try taking a photo with your cell phone while running on the treadmill.  You get blurrrrrr…..

On days like today, when my pace is barely under 10 min per mile for the total run, I wonder if I actually got anything out of it. 

• It was a tough run due to the road conditions and I ran so much slower than any of my goal paces.

• Justification:  I had to work harder.

• Justification:  I pushed through to complete the total miles for this weeks long run.

• Justification:  I ran slow, an easy run so I can get in 5 or so more recovery miles (maybe finishing with strides) tomorrow.

Do you try to justify a bad run or just feel rotten about it and beat yourself up for not pushing harder?

UNMATCHED

I really need to get my eyes corrected.  Half way through Friday morning at work, I discovered my underwear were inside-out.  Not that anyone saw (obviously!) but still, it wasn’t right.  No telling what other faux pas I’m making.

This had nothing to do with not being able to see, but I randomly pulled shorts and a tank from the closet for running.  The top was blue the shorts had orange stripes

There was no color match to be found in that outfit.  I was going to put top or bottom back and grab something that went together more appropriately then I thought why?!   Why would I need a matching outfit to run by myself, on the treadmill.  I don’t even look at myself in the mirror on those lonely workout mornings, so why did I need to match shorts and top?!   I thought “if it turns out to be a ridiculously bad run, I will have to attribute it to the mismatched clothes”.  

Do you need to wear matching top and bottoms when you workout?

FRENCH TOAST

Remember this?  Panettone Chocolate Chip French Toast.

Well, here is round two:  The fruit version of French toast using Panettone Fruit Specialty Cake. 

Makes 6 to 8  servings

• 1 Panettone Specialty Cake
• 4 TBS butter (or a healthy oleo alternative such as “SmartBalance”)
• 6 large whole eggs, beaten
• 4 TBS 2% milk
• Your favorite topping:  maple syrup, honey, peanut butter, or simply butter.

Slice the Panettone into 6 – 8 equal slices.  Cut to a thickness that will not break apart.

The slices may seem thick but it’s a delicate bread/cake and will break apart. You can cut these in half after cooking.

Using a large frying pan, heat, medium high heat,  1 TBS of butter (or a healthy alternative) per batch of French toast.  The number of batches will depend on pan size. You don’t want to over crowd.  I used a 13” round pan and cooked in three batches. 

Beat the eggs with the milk. 

Dip each piece of Panettone in the egg-milk mix and allow to drip off before adding the slice to the heated pan.

Allow to cook 2 – 3 minutes or until browned then flip over and cook the other side.  Remove to plate and keep warm.

Add more butter to the pan  and allow to melt prior to cooking the next batch.

Top with your favorite topping and serve. 

Seriously Good!

Tell me about the best French toast you ever tasted.  Did you make it yourself?

Trying to see the stats on my Garmin was getting more difficult in the dim morning light. 

I’ve gone months refusing to accept that my eyes are changing and reading has become more of a strain.  Finally, I took the plunge and asked the doc about multi-focal lenses.  Now I’m in the transition phase when my cornea may take up to a month to reshape itself back to normal (I was wearing the CRT lenses – night lenses that reshape your eye so you don’t wear contacts during the day). 

This morning’s run was quite the challenge.  Shane was my seeing eye dog as we ran for 8 miles.  I couldn’t see distance very well (but my Garmin was crystal clear!).  It was hard to tell if what I was approaching was a MONSTER or a rock.  My eyes were fixed on Shane to see if his ears went up, fur went up or he showed any sign of impending doom.  

The good news is that I didn’t trip or fall.

The bad news is that I got sick of running blind and decided to finish my scheduled 10 miler on the boring treadmill. 

The bad news is I couldn’t see the TV while running. 

The good news is that I ran those last 2 treadmill miles really fast and got through it quicker.  

Once I put my glasses on, I was semi-ok.  Pet peeve:  I won’t run in corrective lens glasses or sun glasses.  There’s still some adjusting to do but after a visit to the optician today, no one need be afraid that I’m driving a car.  I can see distance again!

Do you workout wearing glasses? 

COOKIES

This is the Apple Crumbles special peanut butter cookie. It’s soft and chewy and the best cookie you’ve ever tasted…well, then again you haven’t tried my special oatmeal raisin cookie. 

Preheat oven to 300 F. This recipe will make approx. 3 to 4 dozen cookies

• 2 cups Flour
• 1/2 tsp. baking soda
• 1/2 tsp. salt
• 1 1/4 cup Dark Brown Sugar
• 1 1/4 cup Granulated Sugar
• 2 sticks butter (1 cup) – room temperature
• 3 whole eggs (slightly beaten)
• 1 cup Creamy Peanut Butter
• 2 tsp. Vanilla Extract
• Optional items: 1/4 tsp. cinnamon, 1/8 tsp. ginger, 1/4 tsp. hazelnut syrup

1. Combine the first 3 ingredients in small bowl. If using cinnamon/ginger, mix into dry ingredients.
2. Blend the 2 sugars together then add the butter and beat until creamy.
3. Add eggs to the sugar mixture and blend.
4. Add the peanut butter and vanilla (and hazelnut syrup if using). Mix until fluffy.
5. Gradually add into the sugar/peanut butter mix, the dry (flour) ingredients. and mix just until well blended.
6. Drop on ungreased cookie sheets.
7. Dip a fork into cold water and make a criss-cross pattern on the cookie while pressing down slightly
8. Bake approximately 25 minutes.

Just FAN-TAS-TIC!