Tuesday 2/22
Bike: 50min. trainer ride
Run: 5 miles, home from work.
Wednesday 2/23
Bike: 45min. trainer ride
Swim: Master's Swim Workout
Thursday 2/24
Swim: Master's Swim Workout
Friday 2/25
Run: 25min. on treadmill
Swim: Master's Swim Workout
Core Workout
Saturday 2/26
Bike: 60min. trainer ride
Sunday 2/27
Swim: Master's Swim Workout
Monday 2/28
Bike: 30min. trainer ride
Run: 5mi. home from work
Weekly Hours: 9.5
Tuesday, March 1, 2011
Thursday, February 24, 2011
Almond Joy
Eating almonds, yet again.
And I forgot to bring my lunch.
Double Fail.
Wednesday, February 23, 2011
Work Food
I know I'm not alone when I express my difficulty finding healthy, transportable foods to take to work. A girl can only eat so many peanut butter and jelly sandwiches. And I've done my best to put a dent in that 10lb. bag of raw almonds I got at Costco two months ago, really I have. But if I have to snack on one more almond...well I don't know what would happen. I might develop an allergy. Or an aversion, at best. Who know? I don't, and I don't want to find out. I also don't want one more bloody almond.
I'll happily have one more ginger molasses cookie from the coffee shop, but I am running out of justification for the cost and caloric intake.
And so here I am..vegetable-less, cookie-less, and drowning in almonds. it's a pretty sad state to be in. For me and everyone else looking for better lunch options, here's a brief list of easy, healthy lunch ideas, and some uber-healthy snack options as well.
-Veggie Wrap: Whole wheat tortilla, smeared with mustard or hummus, filled with shredded carrot, cucumber, tomato, lettuce, jicama, onion, and any other veggies you like!
-Pizza: Either leftover or homemade, pizza loaded with veggies and tomato sauce is a great lunch option. Wrapped in foil it transports easily.
-Stew: Made with low sodium veggie broth and any vegetables you like. Add beans and/or tofu for protein.
-Sandwich: Whole wheat bread, cheese, mustard and veggies. the variations are endless, and really, can one ever get sick of veggie sandwiches??
-Burrito: Veggie wrap with beans, rice and cheese. Mexi-Goodness.
-Leftovers: They can be tricky to transport, depending on what dinner was, but sometimes leftovers make for a healthy, quick, delicious and cheap lunch.
Snacks:
-cherry tomatoes
-carrot sticks
-jicama (my favorite!)
-celery, snap peas, radishes (ok, these are my favorite!)
-bell pepper
-grapes
-berries
-cut-up fruits such as oranges and melon
-dried fruit
-baked veggie chips
-Giant Ginger Molasses Cookie (because we all deserve one now and then!)
I'll happily have one more ginger molasses cookie from the coffee shop, but I am running out of justification for the cost and caloric intake.
And so here I am..vegetable-less, cookie-less, and drowning in almonds. it's a pretty sad state to be in. For me and everyone else looking for better lunch options, here's a brief list of easy, healthy lunch ideas, and some uber-healthy snack options as well.
-Veggie Wrap: Whole wheat tortilla, smeared with mustard or hummus, filled with shredded carrot, cucumber, tomato, lettuce, jicama, onion, and any other veggies you like!
-Pizza: Either leftover or homemade, pizza loaded with veggies and tomato sauce is a great lunch option. Wrapped in foil it transports easily.
-Stew: Made with low sodium veggie broth and any vegetables you like. Add beans and/or tofu for protein.
-Sandwich: Whole wheat bread, cheese, mustard and veggies. the variations are endless, and really, can one ever get sick of veggie sandwiches??
-Burrito: Veggie wrap with beans, rice and cheese. Mexi-Goodness.
-Leftovers: They can be tricky to transport, depending on what dinner was, but sometimes leftovers make for a healthy, quick, delicious and cheap lunch.
Snacks:
-cherry tomatoes
-carrot sticks
-jicama (my favorite!)
-celery, snap peas, radishes (ok, these are my favorite!)
-bell pepper
-grapes
-berries
-cut-up fruits such as oranges and melon
-dried fruit
-baked veggie chips
-Giant Ginger Molasses Cookie (because we all deserve one now and then!)
Tuesday, February 22, 2011
Weekly Workouts 2/15-2/21
2/15 Tuesday
No Workouts.
2/16 Wednesday
Run: 30 minutes at lunch
Swim: Master's Swim Workout
2/17 Thursday
No workouts.
2/18 Friday
Bike: 60 min. trainer ride*
Swim: Master's Swim Workout
2/19 Saturday
Run: 10K Race: 46:06
2/20 Sunday
Bike: 60min. trainer ride
2/21 Monday
No Workouts.
Weekly Hours: 6.5
* I can't remember if I did that trainer ride on Thursday or Friday
No Workouts.
2/16 Wednesday
Run: 30 minutes at lunch
Swim: Master's Swim Workout
2/17 Thursday
No workouts.
2/18 Friday
Bike: 60 min. trainer ride*
Swim: Master's Swim Workout
2/19 Saturday
Run: 10K Race: 46:06
2/20 Sunday
Bike: 60min. trainer ride
2/21 Monday
No Workouts.
Weekly Hours: 6.5
* I can't remember if I did that trainer ride on Thursday or Friday
Monday, February 21, 2011
Lemon Butter Cookies with Lemon Glaze
I try to bring cookies to work on Mondays, because I've had all day Sunday to bake, and because this way I can try out new recipes without getting fat. If there are cookies in the house, I will eat them. The same goes for cake, candy, ice cream, chocolate and chips. Because of my total lack of self control, I've been baking a lot less lately. But now, with a new audience to pawn my cookies off onto before I have the chance to gorge myself to the point of a stomachache, I'm able to test all sorts of recipes risk-free.
I've been craving lemon cookies lately, and found a recipe for slice-and-bake cookies on noneother than Smitten Kitchen. One of the variations for this adaptable recipe involved lemon zest, and I thought that sounded just perfect. I didn't have any poppy seeds, however, and I was worried that the cookies might be a little boring without something besides lemon zest (which inevitably turns invisible during baking). so I baked up the cookies sans seeds, and created a light lemon glaze to top them with. The result was amazing. the cookies are tiny, about 1 1/2 inches wide, melt-in-your-mouth delights. The icing adds just a touch of sweet, crunch and lemon pop, and the cookies themselves turned out beautifully--soft yet firm, just as a buttery cookie should be. I will be making these again, and saving a few for myself next time. But only a few.
Lemon Butter Cookies with Lemon Glaze
Ingredients:
2 sticks room-temperature butter
2/3c powdered sugar
2 egg yolks, at room temperature
Pinch of salt (about 1/8t)
1t vanilla extract
2c all-purpose flour
Finely-grated zest from 2 lemons
Directions:
Cream the butter using your stand mixer and the paddle attachment. When smooth, add the powdered sugar and beat until blended. Add the yolks, then the salt, then the zest and vanilla. Finally, add the flour and mix until just blended. Any remaining flour can be mixed in using a spatula. Turn the dough onto a smooth surface, divide in half, and wrap each half in plastic wrap. Refrigerate for 30 minutes.
Remove the dough from the fridge. Working with one section at a time, roll the dough into logs about 1 1/2'' tall. Make them uniform and straight, but don't overwork the dough. Rewrap logs and refridgerate for two hours.
After two hours, preheat the oven to 350 degrees. Line two baking sheets with silpats or parchement paper. Remove cookies from fridge and unwrap. Slice cookies so they're about 1/3 to 1/2'' wide. Arrange them on the baking sheets with 1/2'' space between the cookies. They can be fairly crowded--they won't spread at all.
Bake cookies for 14-16 minutes, rotating sheets around and from top to bottom halfway through. Cookies are finished when they are firm and only very slightly golden around the edges. Careful not to overbake them! Let cookies cool on the sheets for five minutes, then transfer to a wire rack to finish cooling. Once the cookies are completely cool, they're ready for their glaze.
For The Glaze:
Whisk 1 1/2c powdered sugar with 3 1/2T lemon juice*. Using a small brush, paint the tops of the cookies with a generous layer of glaze. It will dry quickly and smooth. Allow cookies to dry for two hours or overnight, until glaze is completely set.
Enjoy!
Note: I had about half the glaze leftover when the cookies were frosted. Make a half batch of the glaze if you don't want leftovers.
I've been craving lemon cookies lately, and found a recipe for slice-and-bake cookies on noneother than Smitten Kitchen. One of the variations for this adaptable recipe involved lemon zest, and I thought that sounded just perfect. I didn't have any poppy seeds, however, and I was worried that the cookies might be a little boring without something besides lemon zest (which inevitably turns invisible during baking). so I baked up the cookies sans seeds, and created a light lemon glaze to top them with. The result was amazing. the cookies are tiny, about 1 1/2 inches wide, melt-in-your-mouth delights. The icing adds just a touch of sweet, crunch and lemon pop, and the cookies themselves turned out beautifully--soft yet firm, just as a buttery cookie should be. I will be making these again, and saving a few for myself next time. But only a few.
Lemon Butter Cookies with Lemon Glaze
Ingredients:
2 sticks room-temperature butter
2/3c powdered sugar
2 egg yolks, at room temperature
Pinch of salt (about 1/8t)
1t vanilla extract
2c all-purpose flour
Finely-grated zest from 2 lemons
Directions:
Cream the butter using your stand mixer and the paddle attachment. When smooth, add the powdered sugar and beat until blended. Add the yolks, then the salt, then the zest and vanilla. Finally, add the flour and mix until just blended. Any remaining flour can be mixed in using a spatula. Turn the dough onto a smooth surface, divide in half, and wrap each half in plastic wrap. Refrigerate for 30 minutes.
Remove the dough from the fridge. Working with one section at a time, roll the dough into logs about 1 1/2'' tall. Make them uniform and straight, but don't overwork the dough. Rewrap logs and refridgerate for two hours.
After two hours, preheat the oven to 350 degrees. Line two baking sheets with silpats or parchement paper. Remove cookies from fridge and unwrap. Slice cookies so they're about 1/3 to 1/2'' wide. Arrange them on the baking sheets with 1/2'' space between the cookies. They can be fairly crowded--they won't spread at all.
Bake cookies for 14-16 minutes, rotating sheets around and from top to bottom halfway through. Cookies are finished when they are firm and only very slightly golden around the edges. Careful not to overbake them! Let cookies cool on the sheets for five minutes, then transfer to a wire rack to finish cooling. Once the cookies are completely cool, they're ready for their glaze.
For The Glaze:
Whisk 1 1/2c powdered sugar with 3 1/2T lemon juice*. Using a small brush, paint the tops of the cookies with a generous layer of glaze. It will dry quickly and smooth. Allow cookies to dry for two hours or overnight, until glaze is completely set.
Enjoy!
Note: I had about half the glaze leftover when the cookies were frosted. Make a half batch of the glaze if you don't want leftovers.
Magnuson 10K #2 Race Report
Saturday I raced the second race in the Magnuson 10K monthly series. I wasn't feeling very confident going into the race for a number of reasons. First off, I feel like my training has somewhat suffered since I started working full time. Each week I'm getting better at managing training with working 40 hours (though between commuting and my lunch break I'm actually 'at' work for 10-11 hours a day!). But come race morning, I felt like I hadn't gotten in the training I would have liked, since I really wanted to PR at this race again.
I was also discouraged by the outrageous wind I woke up to. Gusts of about 15mph had been blowing all night, and didn't seem to be weakening as the morning went on. The race started pretty late--10am--but the wind didn't die down until much later. Windy racing is always a struggle..but as I reminded myself at the start line, weather affects everyone in a race equally.
I tried to keep that perspective as we all shuffled towards the start line, hugging our arms and hopping up and down. The sun was out, but with the wind chill it was pretty darn cold. In fact, I was one of the only people out there in shorts. I was just glad I remembered to bring my gloves!
The gun went off, and I started out at a comfortable pace. My plan was to run the race like last time: comfortable for the first 5K, and push it in the second with whatever I have left. The first mile was cold and windy, so I made sure to keep the pace slow but steady. At the 1 mile marker, I felt great. Mile two was the hardest mile of the race. I kept expecting to see the mile marker but never did, and at one point I decided I must have passed it without realizing it. Well of course then a ways down the trail I actually did pass the mile 2 marker! That was rough, but I kept on. The third mile went a little better..smooth and fairly comfortable. I felt tired due to a poor night's sleep, but fine otherwise.
About 400m from the 5k point there is a short hairpin section that allows runners to pass each other and see who is running in front of them. At this point I saw a girl in a white scarf running about 45 seconds ahead of me. I thought maybe I could catch her, and hoped I could. But when I reached the hairpin and looked ahead, she was nowhere in sight.
At the 5K mark I deliberatly looked away from the time clock. At this point I still believed there was no way I could PR. But about a minute after passing through the halfway point curiosity got the better of me and I glanced at my watch to see 25:59. I couldn't believe it! I knew I was running slowly, but had no idea I was running that slow. I realized I had more left in my tank than I probably should, and had simply paced the first 5K poorly. I immediately picked up the pace. The fourth mile felt great--strong, fast, light. I passed a few guys and kept speeding up. the fifth mile I told myself 'just one more mile' and went for it. The girl with the white scarf was still nowhere to be seen, but I charged ahead, determined to at least finish in less than 50 minutes. At the hairpin again I saw her--finally!--only a few meters ahead. I tried to pass her going my pace but realized it would take too long. Then, as though I remembered I could run faster, I switched into a higher gear and sprinted past her, hoping to discourage her from trying to catch me. I held the sprint as best I could for the last 400m, got passed by two guys in the final meters, but was shocked when I saw 46:06 on the clock. a 40 second PR from last month, with limited training, 15mph winds, and a horrendously slow first 5k time. I must have run the second 5K in about 21:00-21:30, which would be a 5K PR for me. I was the first female finisher and 10th overall out of 96.
I'm pleased with my race overall, although it was probably one of my worst-paced races to date. I learned some good lessons and am excited to fight for another PR at the 3rd race in this great series!
I was also discouraged by the outrageous wind I woke up to. Gusts of about 15mph had been blowing all night, and didn't seem to be weakening as the morning went on. The race started pretty late--10am--but the wind didn't die down until much later. Windy racing is always a struggle..but as I reminded myself at the start line, weather affects everyone in a race equally.
I tried to keep that perspective as we all shuffled towards the start line, hugging our arms and hopping up and down. The sun was out, but with the wind chill it was pretty darn cold. In fact, I was one of the only people out there in shorts. I was just glad I remembered to bring my gloves!
The gun went off, and I started out at a comfortable pace. My plan was to run the race like last time: comfortable for the first 5K, and push it in the second with whatever I have left. The first mile was cold and windy, so I made sure to keep the pace slow but steady. At the 1 mile marker, I felt great. Mile two was the hardest mile of the race. I kept expecting to see the mile marker but never did, and at one point I decided I must have passed it without realizing it. Well of course then a ways down the trail I actually did pass the mile 2 marker! That was rough, but I kept on. The third mile went a little better..smooth and fairly comfortable. I felt tired due to a poor night's sleep, but fine otherwise.
About 400m from the 5k point there is a short hairpin section that allows runners to pass each other and see who is running in front of them. At this point I saw a girl in a white scarf running about 45 seconds ahead of me. I thought maybe I could catch her, and hoped I could. But when I reached the hairpin and looked ahead, she was nowhere in sight.
At the 5K mark I deliberatly looked away from the time clock. At this point I still believed there was no way I could PR. But about a minute after passing through the halfway point curiosity got the better of me and I glanced at my watch to see 25:59. I couldn't believe it! I knew I was running slowly, but had no idea I was running that slow. I realized I had more left in my tank than I probably should, and had simply paced the first 5K poorly. I immediately picked up the pace. The fourth mile felt great--strong, fast, light. I passed a few guys and kept speeding up. the fifth mile I told myself 'just one more mile' and went for it. The girl with the white scarf was still nowhere to be seen, but I charged ahead, determined to at least finish in less than 50 minutes. At the hairpin again I saw her--finally!--only a few meters ahead. I tried to pass her going my pace but realized it would take too long. Then, as though I remembered I could run faster, I switched into a higher gear and sprinted past her, hoping to discourage her from trying to catch me. I held the sprint as best I could for the last 400m, got passed by two guys in the final meters, but was shocked when I saw 46:06 on the clock. a 40 second PR from last month, with limited training, 15mph winds, and a horrendously slow first 5k time. I must have run the second 5K in about 21:00-21:30, which would be a 5K PR for me. I was the first female finisher and 10th overall out of 96.
I'm pleased with my race overall, although it was probably one of my worst-paced races to date. I learned some good lessons and am excited to fight for another PR at the 3rd race in this great series!
Thursday, February 17, 2011
Weekly Workouts 2/9-2/14
2/9 Wednesday
Swim: 40 minute OYO before work
Run: 30 min. at lunchtime
2/10 Thursday
Bike: 50 min. trainer ride
2/11 Friday
-No Workouts
2/12 Saturday
-No workouts
2/13 Sunday
Swim: Master's Swim Workout
Run: 40 min., 3x mile repeats (7:30>)
2/14 Monday
Bike: 60 min. trainer ride
Weekly Hours: 5
Swim: 40 minute OYO before work
Run: 30 min. at lunchtime
2/10 Thursday
Bike: 50 min. trainer ride
2/11 Friday
-No Workouts
2/12 Saturday
-No workouts
2/13 Sunday
Swim: Master's Swim Workout
Run: 40 min., 3x mile repeats (7:30>)
2/14 Monday
Bike: 60 min. trainer ride
Weekly Hours: 5
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