A change in plans.  I’m following a schedule to increase my running miles so I might be able to do a marathon at some point this year.  Currently, I am going into week 13 which would be my longest run yet, 18 miles.  BUT… I’ve entered a couple of races.  On Saturday April 3rd, I’m running the 23rd annual Fort to Fort, a 10K.  On the 11th I’m running my first 1/2 marathon 2 hours away in Ithaca, The Skunk Cabbage Classic.  Then I’m hopping into the car and going to S.C for a visit with the family.  Part of me wants to keep on schedule and do my long run sometime this week then the other part of me says I shouldn’t and I should stick to the longest run being about 12 miles.  I’ll probably end up listening to my body on Wednesday to see what it feels like doing.  Any suggestions? 

The Workout Week’s Tentative Schedule

  1. Monday Complete: 4o minute run (4.35 miles) + 30 min. wts. (back and triceps) + 4.04 mile run with Shane.  Today’s total miles:  8.39
  2. Tuesday: 60 minute cross train + 25 min. wts. + 30 min. walk
  3. Wednesday: 18 mile run? 12 mile run? 85 MINUTE run? It’s up for grabs.
  4. Thursday: 30-30-30:  run – weights – run/jog
  5. Friday: Walk
  6. Saturday: 10 K Race Fort To Fort
  7. Sunday: Rest – Rest – Rest.

 

What’s this Banana Thing?

Do you ever get a muscle cramp?  I’m pretty lucky and can’t remember the last time I had one. I think when I did, it was in my toe.  A toe cramp is horrible because your toe kind of stands straight up.  Weird and Painful! 

If you DO suffer from cramps there are four nutritional variables to keep in mind:  Potassium, Calcium, Vitamin E and Magnesium.  Either ask your Dr. about supplements or eat a diet rich in these four items.  Here is a super start and it’s such sweet therapy. NOTE:  Check my EXAMINER site tomorrow night as I will be offering more information on cramping and nutrition.

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Banana Loaf Cake *Adapted from “Foods That Heal” by Maureen Kennedy Salaman

The only sweeteners used in this recipe are natural:  Honey and 100% Maple Syrup

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  • 2 1/2 cups all purpose flour
  • 1 TBS baking powder
  • 1/2 tsp orange peel
  • 1/2 tsp cinnamon
  • 1 cup Baking Raisins * These are plumper, moister, and better for baking but you can use regular raisins.

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  • 1 cup honey
  • 1/2 cup pure maple syrup
  • 1/2 cup olive oil
  • 3 egg whites
  • 1 tsp vanilla
  • 1/2 cup water
  • 1/2 cup milk
  • 3 ripe bananas, mashed (about 1 cup)
  • 1/2 cup chopped walnuts

Preheat oven to 350 F.  Spray 1 large and 1 standard loaf pan with non-stick baking spray.

Sift together the flour, baking powder, orange peel, cinnamon.  Stir in the raisins to coat them.

In a separate bowl, beat the honey, syrup, oil, egg whites, vanilla, water, milk, and bananas until mixed. 

Stir in the flour – gradually – to the liquid mix.  Stir only until incorporated then add the walnuts and give the mixture another stir or two.

Pour into pans and bake for 50 to 55 minutes for the smaller loaf and 60 to 65 minutes for the larger loaf.

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Enjoy.

Joanne

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