Easy Week Night Dinner

The last week and a half has been very busy at work. I've had a big research project that's kept me at my desk later than I'd like. Because of this, I haven't been cooking dinners much lately and since I was officially done with the project this afternoon, I wanted to get home in time to make dinner. Plus, I was still feeling great from my run in the morning and wanted to end the day on a healthy note.

Tonight's menu: Black Bean Cherry Burgers with Farmers Market Beans & Russian Kale

Black Bean Cherry Burgers
ingredients:
1cup black beans, drained & rinsed
2tbs whole wheat flour
1tbs onion, chopped finely
1tbs dried cherries, chopped finely
1/4tsp chiptole powder
Worcestershire sauce to taste

1.  Mash black beans, add flour and chipotle powder. Mix well
2.  Add onion and dried cherries, mix some more
3.  Add Worcestirshire sauce and combine
4.  Shape into two patties and heat on each side until the mixture darkens and forms a light crust
5.  Serve on bread or a small roll with lettuce, and other favorite garnishes

Farmers Market Beans & Russian Kale
ingredients:
handful of green and wax beans, washed with ends cut off
handful Russian Kale, washed
2 pinches of herbs de provance
fresh ground pepper to taste

1. Put beans in a pan sprayed with  cooking spray sprinkle with herbs de provance and pepper, cover and cook over medium heat until slightly tender
2. Add kale (wet is fine), cover and cook for a few more minutes until kale is bright green
3. Serve and enjoy

Woody had his burger on a small whole wheat roll I picked up at Whole Foods yesterday and I had mine on Ezekial 4:9 bread. While the beans are pretty much the easiest veggie side dish to make, the burgers did take a bit of time to mash together. Still though, it wasn't too much to do after work and the deliciousness more than made up for the time spent in the kitchen!

Now for this week's Chobani Greek Yogurt Giveaway -
According to a report released earlier this month by the CDC, the percentage of people eating the recommended daily amount of fruits and vegetables has actually decreased in 10 states since 2000. One of the reasons people say they don't eat many fruits or vegetables is that they're inconvenient to carry and vegetables are difficult to prepare. Well, I just showed an easy way to prepare veggies and there's a whole peach sitting on my plate. Not too hard, right?

To win this week's Chobani coupons, answer this question by Midnight tonight:
Do you eat the recommended 2 servings of fruit and 3 servings of veggies each day? If not, what keeps you from it?

The rules: only one entry per person, per week. You must answer the question(s) posed the day of the giveaway. Because the coupons don't specify they are only allowed in the US, anyone can enter (as long as you know they'll be accepted in your country). You must be willing to provide me with your address so I can send them to you and you must be willing to try Greek yogurt! Contest ends TONIGHT at MIDNIGHT! Winner will be announced in tomorrow's 5 for Friday post.

Good Luck!

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Today's Workout -



Short and Quick

Lucky for you, the title refers to the length of this post. Today has been a blur. I meant to write this much earlier, but I obviously didn’t get to it and hope that someone will still get to read it!

The title also refers to my run this morning!

I went to the NYRR Learning Series lecture last night at the Hospital for Special Surgery (which happens to be in my old neighborhood) and learned a ton in an hour and a half. It was tailored for those in their last month of prep for the marathon, but I knew I could take away a few nuggets so I went anyway. Glad I did!

This morning I followed the advice of D.r Jordan Metzl and physical therapist Rob Maschi; both experienced athletes in their own right. They said there has been a good amount of research done that show a shorter stride and quicker cadence helps to relieve pressure from joints and may be better for runners than trying to alter foot strike, so of course I wanted to try this out! You know I’m on the hunt for something that creates better form and efficiency in my running and helps to stave off injuries (I’ve had enough of those!).

Well, the first few blocks, like always were a little creaky and stiff but once I loosened up I shortened my stride (it’s not too long anyway) and increased the turnover. It felt a bit strange at first but I got into a rhythm. I was definitely breathing a bit harder, but I was going faster! Every once in a while I would get the dreaded thought in my head that I was going too fast for being so far from home still, but then I’d push it out of my mind and keep going because I wanted to try this new method. The weather was perfect, a nice break from the last two days, and I cut about 4 minutes off my time for 5miles! I felt really good, too. I mean, really good. The kind of good from a run that keeps you going for hours! Even the grumpy cashier at Whole Foods and the masses of rush hour commuters on the 4/5 couldn’t get me down! It wasn’t a runner’s high, but it was pretty close. I am very proud of myself for pushing through – mentally and physically.

Success!

How is your wednesday going? Did you watch Biggest Loser last night? (no spoilers, I have to watch it still!)
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today's workout -
5mile run
dynamic stretching
squats

Don't Let The Blogs Fool You

I read a lot of running blogs. And a lot of health blogs. Food blogs. And Healthy running food blogs. I get a lot of great ideas, support and inspiration from reading about the triumphs and tribulations lived by other people with similar interests. I never pose as a professional or expert when it comes to running, health, fitness or food. Rather, I try to help inspire other people through my experiences and the different things I’ve learned along my way to a healthy life.

As I was cooking dinner Sunday night (baked polenta, Russian kale, tomatoes and onion), I was thinking about all I had eaten throughout the day. Woody and I have a new sunday afternoon tradition of going to the New Amsterdam Market. The problem is, so many of the vendors encourage sampling their fantastic foods and treats. It’s a wondrous mish mash of flavors and textures. One that neither of us can completely ignore. I stay away from the meats and cheeses, but the breads, chocolates, and jams and chutneys seem to start calling my name as soon as we hit Fulton Street! I wondered if what I had eaten during the day was the right amount for running 6.5 miles that morning and walking around all afternoon. I'm getting pretty good at estimating calories and since I mostly eat fresh and healthy foods, I think I eat the right amount. But as I stood in the kitchen, making dinner and thinking about all I had eaten through the day, I also thought about all the blogs I read where the bloggers document their daily eats.

I think about food a lot, hoping that I'm fueling myself adequately for what I do (or don't do) each day to be healthy. Since I started reading blogs I found it very helpful to see what others eat - not just to find out what they eat (to get ideas and recipes) but also how much they eat. But you know what? That's not a good way to use blogs. Unless we spend every waking minute with someone, it's absolutely impossible to know how much energy someone has expended throughout the day and the day before, and how much they've really eaten. Our metabolisms are different and our genes are different.

So, to get to the point of my long story.... don't take what bloggers write to literally. I know a lot of you reading this are bloggers yourself, so I hope you don't take offense. I absolutely think it's helpful for people to share ideas on healthy meals just as much as it is to share workout suggestions and run recaps. But we all need to decide for ourselves what we should eat and how much of it will keep us strong and healthy. No one, sitting at a computer, can tell you what and how to eat.

Don't take us too literaly. Pick and choose. And offer your own suggestions while you're at it. That's the best part of this crazy world we all seem to exist in and love so much.

Now, I'm going to get back to my bowl of overnight oats!

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today's workout -
(another day of rain. I'll run tomorrow morning instead)
10 mile bike
3x10 weighted side bends
3x10 tricep extensions
stretching
ankle strengthening exercises

Book Review: "The Runner's Rule Book"

I got this one from the library on a whim. I had read a few of the rules set out by the executive editor of RunnersWorld .com and other Runner's World editors, in the January issue. They were funny and relatable, so when I saw this was available, I thought "why not?"

It's a very quick, funny read that any runner will love. If for nothing else, then a couple entertaining hours of distraction while tapering or commuting (the small size was perfect for slipping in my purse and reading on the subway)!

There are four main sections: 'The Basics,' 'Racing, Track Workouts, and Other Forms of Discomfort,' 'Shoes, Apparel, and Gear,' and 'The Runner's Rules of Thumb.' And six resources that include 'The 14 Basic Types of Runners,' 'The Pee Matrix,' 'Running Brands: A Guide to Pronunciation,' '5 Topics/5 Times/5 Tunes,' 'Hand Signals,' and 'The Runner's Glossary.'

Remy and the editors provide helpful tips, suggestions and facts, but also cover common knowledge topics (but I'm sure they're not common knowledge to everyone). I enjoyed his 'Snappy Retorts to 5 Common Heckles,' and agree that runners should not 'dress like a ninja' but I don't agree that  'you can always take off clothing' (I hate running with a jacket tied around my waist and I think a 3/4length sleeve top would be the best idea ever for running gear). I also agree with the rule that you should always thank the volunteers. And don't skip the Runner's Glossary at the end; it is quite amusing. These writers have a great sense of humor.

If you have a little time on your hands, I definitely suggest picking up this book. It would also make a great gift for your favorite runner!

Click HERE for more information

What is one of your favorite rules of running?

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today's workout -
10 mile bike
3x10 leg press
3x10 hip abductor
3x10 hip adductor
stretching
ankle strengthening exercises



Sunday Morning Run

When Woody realized on Thursday that the 10K he signed up to race is on October 3rd (next weekend) he decided he had to run this weekend. Good idea, right?

I mapped out this out & back route Friday night since I'm kind of sick of getting stopped by lights when I run the city streets and much prefer running along the river.

Yesterday though, we found out that the Tunnel To Towers run/walk was going to be this morning, so we were a little nervous that we'd run into all of that, but went out on our way anyway. Thankfully, the race didn't start till after we had been through the area (both times) and weren't slowed down by the marching bands and cheerleader teams at all. We did see quite a few runners in line for the ferry at Pier 11 to take them to the start in Red Hook. It's pretty impressive what many of the fire fighters do - they run the race in full gear.

If you don't know the story about the race, it retraces the steps of Stephen Siller, an off duty fireman who ran to the World Trade Center as it was burning, ran up one of the towers and helped save many people but was unable to get out in time himself. It sounds like an incredibly intense race that raises money for a foundation set up by his friends and family after his death. Maybe I'll do it one year, although I'm sure I'll break down in tears as I exit the tunnel. It's the least any of us could do though, right?

Anyway... the run was really good. I let Woody go ahead towards the end because he's faster than I am. I had a lot of kick left in me at the end and felt like I could have kept going. That's still quite frustrating but yesterday's run wasn't very good at all. It seems like I'm quite an inconsistent runner. (although I think the heat and humidity yesterday - sudden return to summer - wasn't in my favor).

We're off to a few markets and street festivals today. If you have the opportunity to see "Wall Street" go see it. We went last night and thought it was pretty good. Not the best movie ever, but still pretty good. You'll see our neighborhood a few times too!

how is your weekend going?
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yesterday's workout -
5 mile run
3x10 bicep curls
3x10 upright row
100 crunches
lots of stretching

today's workout -
6.5 mile run
2x35sec planks
lots of stretching

5 For Friday

Good morning! I am very tired this morning after this busy week and the event last night. (which went really well) Let's see if I can write this post and not sound like I'm half asleep!

1. This week's Chobani Greek Yogurt winner is..... #3, JC! If you email me your address (lmhansen @ hotmail.com) I'll get these coupons out to you tomorrow! Congratulations!!

2. This Sunday on Orchard Street, on the Lower East Side of Manhattan (and also the same street where the boutique is that I got my wedding dress from!) is going to be a fall festival celebrating apples! Back when Manhattan was in it's early days, this area was actually an apple orchard (hence the street name) and they are going to celebrate their history with a "unique festival of all things apple." Since Woody and I love apples, apple cider and donuts (this is about the only time I'll eat a donut) we're going to check this out! HERE's the website if you're interested.

3. Waiting for "Superman" is a documentary film which is released today and directed by Davis Guggenheim (An Inconvenient Truth) about the school systems in the United States. I read AN article about this film in Time Magazine the other week and was very moved just by the ideas and circumstances discussed in the piece that are explored in the film. Since I haven't seen the film myself, I can only say that from this article and other things I have read/heard about it, the film sounds like it is an emotional, gritty, and uncensored look at our school system. We're a country that needs and touts it's leadership and innovation, but where are these leaders and innovators coming from and going to come from when some kids don't even receive an adequate education? I can go on and on about this, but this isn't the place for it. Just check out the article and if you can, go see the film. Oh, and maybe do something to help out your local school district or support after-school programs for kids.

4. Do know some kids who want to start running? Or who you'd like to get away from the computer and start moving? Check out A Running Start: The Video Resource for Coaching Youth Runners. It's a groundbreaking new program by the New York Road Runners that's meant to help people all around the world to get kids running. There are all kids of features, information for kids based on age groups, video demonstrations to make sure they're learning how to run with the right form, stretches, game suggestions to get them moving, nutritional information specifically for kids and much more. I have a feeling it could be a great resource for new runners of any age!

5. Lastly, but definitely not least, tomorrow is my Mom's Birthday! She is the most amazing mother anyone could ever hope for; I am definitely one lucky woman to have her in my life. I wish nothing but the absolute best for her and am inspired by her every day. While I haven't always been the perfect daughter, she's always loved me unconditionally and I always have known that I can depend on her for anything. She would drop everything to be by my side if I needed her (and she has). I can never do enough or say enough to thank her for everything she has done for me. Mom, I hope you have an amazing Birthday, that you actually take time to relax for a change and do something for yourself. I hope you have a wonderful Birthday dinner and I can't wait to see you in a few weeks. I'm really glad the family was able to get together in Boston to celebrate last month. Hopefully it is a trip you'll remember for many wonderful years to come!

Woody and I are going to see "Wall Street" tomorrow night! (our first movie date in months) What's on tap for your weekend?
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workout stats -
None; rest day!

And He Cooks

Sorry for not post yesterday. This week has been a busy one and tonight is the NYRR Young Professionals Committee Fall Happy Hour I've been mentioning for a while now (please come if you're in the city!!), which I've been on the planning committee for. I almost wasn't sure I'd post today, but since it's Thursday, which is Chobani Giveaway Day, I had to!

I've been working late each night this week and because I am usually the one who cooks in our apartment and Whole Foods had a sale on Wild Coho Salmon, Woody made dinner for us Tuesday night. It was a very nice treat.

As many of you know, I started cooking a lot more when I was out of work. This was because I obviously had more time and because I felt it was a good way for me to contribute and give Woody something to look forward to after a long day at work. I do enjoy cooking and coming up with new dishes, but I bet most of you will agree that sometimes it can be exhausting trying to come up with something new to make. So, I decided (and Woody quickly agreed) that he's going to make dinner sometimes - like once every week or so. He's a good cook, but I've just been doing all the planning and cooking of late. It was nice to come home Tuesday night and have a delicious meal on the table just a few minutes later!

He baked the salmon with a bit of lemon juice and ground pepper. He also sauteed kale from the farmers market with onion and a little extra virgin olive oil and made a big pot of quinoa (using the new strainer I bought the other day to rinse the grains). Just look at how delicious this meal looks?

It was both delicious and healthy! As THIS list from the Monterey Bay Aquarium (the leading resource in healthy fish options), Wild Coho Salmon is one of the best kinds of salmon to eat. I'm so glad we were able to get it on such a great sale, too! (tip: Whole Foods has a one-day sale each week on a great item. You can download the sale flyer for your local WF's store from their website to know when the sale is.)

Today is another chance for you to win my Chobani Greek Yogurt Giveaway! If you haven't participated yet, it's a quick, one day giveaway. Just answer this question and you'll be entered to win:
Are you the main cook at your house? If so, is it by choice or necessity?

If you're the one randomly chosen tomorrow morning using random.org, you'll win two of these:

The rules: only one entry per person, per week. You must answer the question(s) posed the day of the giveaway. Because the coupons don't specify they are only allowed in the US, anyone can enter (as long as you know they'll be accepted in your country). You must be willing to provide me with your address so I can send them to you and you must be willing to try Greek yogurt! Contest ends TONIGHT at MIDNIGHT! Winner will be announced in tomorrow's 5 for Friday post.

Good Luck!

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workout stats -
Sept 22
10 mile bike
3x10 upright row
3x10 leg press
3x10 hip abductor
3x10 hip adductor
30 reverse crunches
stretching and ankle strengthening exercises

Sept 23 (in a time crunch - abreviated workout)
10 mile bike
40 reverse crunches
plank
ankle strengthening exercises
foam roller & stretching

Before The Sun Rises

Today, for the second day in a row, my internal body clock has decided that 4:20am was a good time to wake up. Neither day was I able to get back to sleep. I thought 5am was early enough. I really hope I can sleep that late tomorrow because this week is a busy one and I know it's going to be a bit exhausting, even if I wasn't waking up that early.

I did get a 4mile run in this morning. A week from this coming Saturday is the 10K on Governor's Island and I've only done one 6 mile run so far, but I'm optimistic. (And I hope that Robyn's knee is treating her well enough to run as well!) My run this morning was okay. I felt good before hand, my legs were feeling loose and my head wasn't too foggy being up since 4:20am, but once I started running it was more of a struggle than I had thought it would be. I ran at a conservative pace to start and once my legs were feeling a bit better I picked up the pace a little. Once I was on the promenade I decided to pick a landmark every so often and really pick up the pace for short distances. I feel the little bursts of speed helped get my legs moving and the last bit of the run was quite a bit faster than the first 3/4ths. I finished feeling strong but really wish I could start feeling strong. Maybe if I wake up at 4:20 again on Thursday before my next run I'll just get up and have a cup of tea instead of trying to get back to sleep since it probably won't happen. I should add another item to my 'healthy to-do list' for this week: get more sleep!

I was quite far through my run today before the sun really started to rise. I can definitely tell that the daylight hours are getting shorter. That's one thing I don't love about fall. It amazes me how many people are up and working when I start my runs down here. There were people awake and moving on the UES, but there weren't Halal carts cooking meat yet! It's a little too early for that, if you ask me!

Okay, it's a busy day for me today. Project deadline looming at work and a mid-day appointment with my endocrinologist (wish me luck!) so I'm off.

What is on your 'healthy to-do' list this week?
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workout stats -
4mile run
dynamic & static stretching

My Yogurt-less Life

I hope everyone is ready for a great week! My commuting is going to be interesting this week because the UN General Assembly begins today. I get off the subway at Grand Central and walk to work from there. Woody works close to the UN and has told me it's going to be very hectic, lots of police, National Guard and closed streets. I guess I should probably plan on leaving a little early.

Thursday night is the New York Road Runners Young Professionals Committee fall happy hour at Heartland Brewery on 5th Ave at the Empire State Building. I hope all of you NYC readers will come out to support the Youth Programs and pick up a few raffle tickets. Believe me, the raffle prizes are pretty fantastic! (Click the link on the right column to purchase tickets, their cheaper in advance!)

Last week, Molly, who writes I'm a Sleeper Baker (if you don't read her blog already, you really should check it out), asked me how my dairy free challenge is going. You may recall from this post that I have decided to forgo dairy products which I love (like yogurt, cottage cheese, cheese, and milk) to see if it will produce a positive change in my health. Today is the first day of my third dairy-free week and I'm sticking to it pretty well. I have had a few slips and tried a few artisan cheese samples (there are some great vendors at the New Amsterdam Market), I've had some chocolate (like the delicious brownie I split last night with Woody from the Fulton Stall Market) and while I eat very little processed foods, I'm sure there were traces of milk in a few things I've eaten over the past two weeks, but I haven't haven't had yogurt once even though I love my Greek Yogurt and haven't had milk in my coffee either.

My breakfasts have mostly consisted of overnight oats and toast with peanut or almond butter, and some hard boiled eggs.

I actually had cereal over the weekend, using almond milk. I haven't had cereal in years, so this was a nice change, adding chia seeds, sunflower seeds and a banana to my Trader Joe's Shredded Wheat.

I've also been using almond milk in my coffee. The fact that almond milk is very processed does bother me a bit, but except for the bowls of cereal, I use it sparingly.

This morning I'm enjoying Nutty Cherry Overnight Oats, which are pretty delicious!
Ingredients:
1/2 cup mix of Irish Oats and Whole Rolled Oats
2/3 cup water
1tbs wheat bran
1tsp chia seeds
1tsp ground flax seeds
2tsp crunchy almond butter
1 small banana
15 dried cherries
cinnamon to taste

I mixed everything together last night except for the banana and almond butter, which I added after my workout and before my shower so it could meld together a bit but not get too mushy.

I have to admit, I'm not feeling a lot better since I drastically reduced the amount of dairy I've been consuming. I'd like to think that I am, but I don't think it's true. Maybe it takes more time? I want to stick with this for a few more days but maybe have yogurt just once this week. Since I'm not feeling all that much better, perhaps I could eat dairy on a moderate basis but by limiting my intake do good things for my system. I have mixed feelings about this because I was really hoping that this experiment would reveal the cause so I would know what I need to do to feel better, but it would have also meant that I'd have to give up something I really love. So, I am glad that perhaps I don't have to give up yogurt and cheese, but now it's back to the drawing board!

Have you discovered any food allergies or sensitivities that you didn't have when you were younger?
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workout stats -
Sept 19
1.5mile run
yoga

Sept 20
10mile bike
3x10 cable pull twists
3x12 hammer curls
3x12 bicep curls
dynamic and static stretching
ankle strengthening exercises

Six Mile Saturday

Last night I mapped out a six mile route on mapmyrun.com. This morning, I woke up, had a cup of green tea, a cracker with PB and a few raisins (I don't have time for tea before my weekday runs). My stomach was feeling a bit uneasy, which was weighing on my mind a little. I had a plan for my morning and I didn't want my stomach to get in the way. I stretched, got my stuff together and headed out the door.

My goal was to run six miles (the longest yet post-injury) but my route would let me finish earlier if I needed to. I didn't want to though. I explored a bit more of Tribeca than I have on past runs and ran along the river through the promenade, Battery Park, and up the east side to South Street Seaport. I loved seeing so many other runners out this morning and the air was perfect.

The last few blocks went by quickly as I picked up the pace. I prefer starting my runs on the conservative side when it comes to pacing. The first half mile or so has been a warm-up recently and then my legs get used to the movement. But I've been keeping my pace pretty slow until I'm on the homestretch and then I pick it up. I push hard to the end but I know I could pick up my pace earlier in the run and be just fine. Tomorrow morning I'm going to run to yoga and push my pace as much as I can. It's only a little over a mile to get there and at that time of the morning on Sunday the sidewalks of Soho are still managable so I think this will be a good time to test my speed.

I finished the 6 miles and felt really good. My legs felt great, my heart was pumping and I felt like I could go farther! Success!! To make the end even better, I finished near a little farmers market set up by the Andaz Wall Street hotel each Saturday morning and picked up a few apples and a green pepper. I love that there's this little market in the middle of skyscrapers!

Now I'm going to fill the rest of my day with random things until the MSU football game tonight against Notre Dame! Go Spartans!!

Do you have tea or coffee before you run?
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workout stats -
6mile run
3x10 lat pull downs
3x10 weighted side bends
crunches
stretching and balanace exercises

5 For Friday

1. This week's Chobani Greek Yogurt Giveaway winner, according to random.org, is.... #1 Abbi who writes Higher Miles and is training for her first marathon! (This is kind of funny because her husband roots for Notre Dame and the Spartans are playing the tomorrow in East Lansing! Go Spartans!!) Congrats Abbi! Send me your address and I'll get these out to you!

2. Have you heard of Cupcakes for a Cause? I hadn't until a colleague told me about it the other day. The deal: September 20 - 26 is Cupcakes Week, an annual national fundraiser for the CancerCare for Kids^® program.The campaign, which began in 2004 when a small group of NYC bakeries baked and sold specially decorated cupcakes to benefit the Kids program, has grown in size and scope every year, and has raised over $340,000 dollars for CancerCare for Kids. This year, over 700 locations in communities across the country are participating.

Here are two easy ways to participate:
- Buy a delicious cupcake at one of over 700 participating bakeries nationwide; a portion of the proceeds goes to CancerCare for Kids.
- Send free, virtual e-Cupcakes to your friends and family; göt2b will donate $1 per e-Cupcake sent in September, up to $10,000!

3. An interesting TV commercial, produced by the nonprofit Physicians Committee for Responsible Medicine was set to air in select markets last night. Click the link and view the commercial. It's short and graphic. It directly attacks McDonald's as a cause for our national obesity crisis. You know that I am one of the last people who would support fast food like McDonald's, I don't remember the last time I ate there, but I do think this commercial is a bit harsh. Well, at least it's pointing the finger at one company when it's definitely not the only one in the game. I'd love to hear your thoughts.
 
4. I've recently begun listening to music through headphones at work. It's a pretty quiet, although busy, office and music coming from my cube would probably not be appreciated by everyone sitting around me. I am used to having loud music or at least a lot of noise around me as I work, so I had to find something! Since I don't want to use all my free streaming time on Pandora for the month before it's half over, I went to NPR.org and streamed a few albums from their "First Listen" section. If you don't know about this already, you should. It's a great way to hear full albums before they even come out! And the genre's range drastically from classical to indie pop and I just listened yesterday to "Wake Up," the new album by John Legend and The Roots!

5. Next Thursday is the NYRR Young Professionals Committee Fall Happy Hour! $35 gets all who attend unlimited burgers, beer, and wine (a few tasty side dishes too), an opportunity to meet elite runners Shannon Rowbury and Alan Webb, and the satisfaction of knowing that for all this fun, you are also supporting great running programs that help underserved children around the country and in South Africa. Oh yeah, and you can meet other very cool people - runners and non-runners alike - and there will be a raffle for some really great prizes! Read HERE for more info about the YPC and HERE for more info on the NYRR Youth Programs! Get your tickets in advance, their $5 more at the door.


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workout stats -
none. Rest Day!What are you doing this weekend? A race, a trip, a football game, shuttling kids around, relaxing?!

Chobani Greek Yogurt Giveaway, Week 4

The other day I purchased plane tickets to fly to Minneapolis over Columbus Day weekend to visit my sister and her family. By then there will be a new little girl in the family and I'm going to meet her! I fly on Saturday and my Mom will arrive on Sunday to stay for the week and help out around the house. My sister and brother-in-law have a cute little boy who is almost too smart for our good and very active!

When Woody and I visited them in July of last year, I got to enjoy a run on a great trail near their house. The Minneapolis area is filled with great opportunities for outdoor sports and my hope is that my Mom and I can steal my nephew away for a couple hours, at least one day while I'm there, and go for a walk on the trail. I loved how it winded through little communities, woods and past lakes. We don't have scenery like that here in NYC! I'm definitely looking forward to this trip (and for more reasons than going for walks!).

This morning I went for a 5 mile run and wore my new shoes out for the first time. The Revenna are definitely much lighter than the Asics Nimbus I've been wearing for months now. There is less padding, which is what I wanted, but I have to get used to feeling the road a lot more. I did like how I was better able to recognize and alter my foot strike since there was less padding in the heel. It was easier to get a mid-foot strike. I feel like I'm spending a lot of time paying attention to how my feet hit the ground now and the rest of my form. I don't mind though, it can only help! There were a lot of other runners out. It always gets like this though, as the marathon approaches! Overall, I had a great run and it is a beautiful morning!

Okay, so as the title of this post says, it is that time of week again! I'm giving away two coupons for a free 6oz Chobani Greek Yogurt! Seriously, how can you not enter this giveaway? Well, I guess if you're a vegan or strict vegetarian, yogurt may not be all that appealing, but everyone else should enter! Two free yogurts for just answering a question!

While I am still following my 'dairy-free experiment' I do often remember my morning yogurt messes with fondness. But, not only is Greek yogurt great with granola and fruit, it's awesome if you put it in the freezer for a little bit to harden and you end up with a cup of incredibly healthy frozen yogurt!

This week's question is a two-parter in honor of Fall:
Do you follow college football? If so, what team do you root for and what is the biggest game of the year?

The prize is two of these:

The rules: only one entry per person, per week. You must answer the question(s) posed the day of the entry. Because the coupons don't specify they are only allowed in the US, anyone can enter (as long as you know they'll be accepted in your country). You must be willing to provide me with your address so I can send them to you and you must be willing to try Greek yogurt! Contest ends TONIGHT at MIDNIGHT! Winner will be announced in tomorrow's 5 for Friday post.

Good Luck!

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workout stats -
5mile run
stretching



Very Veggie Chunky Chili

The temperature is finally starting to cool down a bit. College football season has begun. Labor Day has passed. Less than two months till the New York City Marathon. The days are getting shorter. Apple season is close.

All of these things make me think of one thing: a big pot of warm chili. (Now, I'm sure in some parts of this country my recipe doesn't qualify as chili, but, this is my kitchen so it's chili!)

Monday night I came home from work, cut up veggies, drained cans of beans, added tomatoes and a few herbs and spices and let the pot simmer for a couple hours all so we could have a great dinner Tuesday night.

And it was worth it!

Very Veggie Chunky Chili
ingredients:
1 - 28oz can of diced tomatoes (low sodium if you can find it)
1 - 15oz can black beans, drained and rinsed
1 - 15oz can red kidney beans, drained and rinsed
2cups chopped veggies (zucchini, squash, red, yellow and green peppers, onion)
ketchup to taste (a little less than 1/4 cup)
1tsp extra virgin olive oil
1tsp dried basil leaves
1/2tsp chipotle powder
ground pepper to taste
Avocado (optional, for garnish)

1. Add chopped veggies and EVOO in a medium sized soup pot and cook veggies until soft.
2. Add remaining ingredients, mix together
If making the day you're going to enjoy, skip to #7, if making a day ahead, follow 3-6.
3. Let simmer for approximately 1 hour
4. Let cool and refrigerate overnight
5. Reheat on the stove and let simmer, stirring occasionally to heat thoroughly.
6. Garnish with avocado and enjoy!
or
6. Let simmer for 2 hours
7. Garnish with avocado and enjoy!

(serves 4 - or 2 with leftovers!)

I prefer chili a day or two after it's made so all the flavors meld together, but it definitely works the same day, too. Woody added hot peppers to his as well, but because I prefer not to burn my mouth and throat, I kept it simple. The tomatoes I used didn't have a ton of juice, which made this a thicker chili, which we like. I definitely can't wait to have the leftovers tonight!

This shows two cans of tomatoes, but I only used the Muir Glen Diced

Veggies softening in the pot

My delicious bowl of chili!

What's your favorite chili topping?

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workout stats -
10mile bike
3x10 hip abductors
3x10 seated row
3x10 lat pull downs
stretching
ankle strengthening exercises

How I Made My Way Back to Running

I started suffering from foot pain about eleven months ago - a month before I was going to run my first marathon. I pushed through the training and through the race, but finished with a time much slower than I had originally set as my goal. I was proud though, because I had spent a lot of time training and I crossed the finish line. Two days after the race I learned that I had fractured my right foot sometime during those 26.2 miles. Then a few months after I had recovered from that injury, I somehow caused the ligaments near my heel to become inflamed, resulting in extreme pain with every step. I went from running a marathon to being confined to a walking boot then once I finally was able to walk the city again without anything weighing me down, and finally had just started running again, I was sidelined once again. It was frustrating to say the least; I felt like part of me was missing when I couldn't run.

After more months than I'd like to remember and countless hours spent on the stationary bike, I felt I was ready to start my comeback at the end of July. In order to make it last, to make sure (as much as anyone can) that I would be able to run for years to come, I knew that I had to be careful and take my time. You've all be following me through these last few months, and while you know I'm still not where I was before this all started, I thought I'd share with you my comeback tips.

Step 1: know when you're ready
DO NOT, decide you're ready when you're frustrated. Chances are, you're not ready. Don't start too early. Listen to your body and your doctor. The worst thing you can do is rush back too soon.

Step 2: Set a realistic goal
I chose the 4 mile race last Saturday as my return to racing because it was a very reasonable and attainable goal. It would require me to get in some quality runs, but nothing too long that it would be taxing. It was a goal I knew I could reach and put me on the track to increase my miles safely.

Step 3: Take it slow & steady
Don't push too hard, too fast. And, if at all possible, don't start on the road. Roads are hard and unforgiving. Instead, start on the treadmill so you can easily regulate your speed, distance and switch between walk/jog intervals. If a treadmill isn't accessible, try a track or soft trail. Depending on your injury, you may just want to start with a half mile, or time intervals for a mile, slowly building your mileage. Keep your pace slow, and above all else, listen to your body! As frustrating as it may be at times, the key is to remember that your goal is to run for years to come, not to run 5 miles your first week back!

Step 4: Strength & flexibility
Be sure to take time for dynamic stretching (continuous movements) before you run and static stretches after. Tight muscles will not help you come back strong. Also, strength training sessions (which you should be focusing on while you're not running) will keep your core strong to support your form while you're running.

Step 5: Diet
Don't forget that your body needs healthy foods to stay strong. Be sure to get the right mix of nutrients. Vitamins, minerals, proteins, healthy fats and fiber are essential. Veggies and fruit are a must. Saturated fats and sugars are not. (A treat every now and then won't set you back though, you still have to enjoy life!) And of course, variety is the best. Just like doing different workouts helps your running, eating different (albeit, healthy) foods is best for your nutritional health!

I can't guarantee that this will work for you, but so far, it's been working for me! Next up on my list, a 10K on October 3rd! I'll get there by adding a bit of distance to my runs as the day gets closer. My goal for next year is to run at least 3 half marathons, finish each one strong and set a PR! I'd love to run a half marathon this year, but I don't think it would be a smart goal for me. I want to be running well into my old age!

Have you been sidelined by injuries? What was the key to your comeback?
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workout stats -
4 mile run
crunches and planks
stretching

A Trip to the (New Amsterdam) Market

Sunday after yoga, Woody and I headed over to the New Amsterdam Market! I heard about it last year when they first started holding this market at the old Fulton Fish Market (near South Street Seaport) but we never checked it out because back then, it was quite a trip on a Sunday afternoon from our place on the Upper East Side. Now though, it's only a few blocks away!

They've held the market a few times over the summer but today was the first day of the season - it's open every Sunday from 11am till 4pm through the fall except for November 28th. As stated on the website, the market "promotes regional economic development. We support small businesses dedicated to creating local food systems and to reviving the thriving, equitable culture of the urban public marketplace."

We also stopped by the Fulton Stall Market, right across the street, on our way there. The Stall Market has vendors selling goodies like tea, coffee, fruits, veggies, and baked goods. Here are a few sights from the New Amsterdam Market. I can assure you we will be visiting quite often!

We tasted breads, chocolate, bacon peanut brittle, jams, and Woody also tried a few meats and cheeses. While I enjoyed these tastes, I still hadn't had a proper breakfast so I enjoyed one of the small Finnish rye rounds we had purchased with almond butter and raspberry lime jam (thanks mom, it's really good!) and a banana. It was delicious!!

Sunday night was Pizza night in our apartment! I've found a veggie pizza at Trader Joe's that is a good 'base' pizza but definitely lacks a bit when it comes to the veggies, so I like to spice it up a bit.

Semi-Homemade Veggie Pizza
ingredients:
1 frozen whole wheat vegetarian pizza
2/3 cup chopped veggies
1 small sweet potato, diced

1. Bake diced sweet potato for about 14 minutes at 400'
2. Heat chopped veggies in a microwave bowl for 1 minute to soften
3. Top frozen pizza with veggies and sweet potato (you may have some extra sweet potato, that's okay!)
4. Bake pizza as directed
5. Enjoy!

Even when you don't feel like putting in a ton of time to make a fresh, homecooked meal from scratch, you can always take just a few minutes of chopping to add fresh veggies to a frozen meal, adding a lot of nutrition in a snap! 

Do you have a favorite semi-homemade meal?

If you didn't catch the race report I posted last night, check it out here!
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workout stats -
10mile bike
3x10 cable pull push downs
3x10 weighted side bends
3x10 tricep extensions
stretching and ankle strengthening exercises

Race Recap: Fitness Mind, Body, and Spirit Games 4Miler

I am not used to running hills.

This is not something I ever thought, during the past 4 years of running in Central Park, I thought I would ever say. But, it's true. And yesterday proved it.

Yesterday was my first race since I've been plagued by a variety of foot injuries since the marathon last fall. I was incredibly excited to get back into the corral and was at Central Park really early yesterday morning. The race had a late start time: 10am. Something else (I'm guessing a bike race) happened earlier in the morning and the Fitness Mind, Body, and Spirit Games has separate start times for men and women. While it's great to pass men out on the course, I enjoy women only races.

The first mile was tough; I was hit right away with Cat Hill. Once I was at the crest of the hill though, I felt a twinge of accomplishment and even though my legs were a bit heavy, I knew I would be okay. While a lot of people passed me during the first mile it was somewhat okay with me because I wanted to keep a steady pace throughout the 4 miles. Plus, I wasn't out there to set a PR, I was out there to get back into the game and push myself harder than I had so far during my recovery. For people who train solo, there's nothing better to help push your limits than racing 3,000 other people!

Mile two and my legs started to loosen up a bit. I paid more attention to the people around me, my arm swings and my core so I didn't pay much attention to whether or not my foot was hurting. Although, I was conscious of my foot strike and landing mid-foot. The hills throughout the race tested my quads and my lungs, but I got up each one.

As I turned off the 102nd transverse I heard a crash further up West Drive. The course marshalls told people to keep going and not to worry, it sounded like a skateboard, but I can't be certain. I heard some yelling as I continued running and hoped no one was hurt. The hills on West Drive were defeating a few who had to slow to a walk, but I pushed through. It felt good to pass some of those who had blazed by me during mile one. A little girl, probably about 11 years old came up from behind me and we were pacing pretty even for about a mile. I don't know who she was, but she's gonna be a star one day!

Mile 4 just brought more hills. One woman in particular would leave me in the dust on the downhills but struggle up the inclines. I just don't get that method, personally. I rather push hard up the hill and be conservative on the other side to keep a pretty even pace. It seems to give me more power to push through the inclines. As I came up on the Lake I knew I was getting close to the finish line at 69th street so I pushed my pace a little. I definitely had some left in me and I didn't want to leave it on the course. Then I heard the cheers of the crowd that started around 73rd. I knew Woody would be near the finish line and even though it was all uphill to the finish line I pushed it even harder. I saw Woody in the crowd and gave a wave as I sprinted to the finish line.

The finish line was actually a bit deceiving because there were three mats. One woman thought the first was the end but the announcer had to tell her to keep going. I set my sights on the finish posts and went for it! I wasn't fast, but I finished with a better time than I thought I would (37:36) and with negative splits!

It was a good first race back and I'm glad to be back in the game! It wasn't my best but it was just the first step! The atmosphere was great and the weather was amazing! Afterwards, I met up with Woody as I got my pretzels, apple and water and then we found Grace at baggage.

She joined us for a great brunch at the Boathouse Cafe (we just made it before they switched to lunch service, they should definitely serve breakfast later than 11am on the weekends!) I enjoyed an egg white omelet with spinach and tomato, they all come with a little side of delicious potatoes! A quick tip for anyone visiting NYC: the Boathouse Cafe (the part with counter service) has one of the best cheap breakfasts in the city! Not a big menu, but it's really cheap and good!

yes, I like ketchup!

It was a great morning and I can't wait until my next race on October 6th!

On a side note, I bought new running shoes Friday night! I tried them on the treadmill for a few miles today and I they're keepers! After years of Asics, I've gone with Brooks Revenna this time.

Do you pick up race packets before the day of the race or right before?
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workout stats -
Sept 11
4 mile race + warm-ups
Sept 12
3 mile jog
yoga

5 For Friday

1. Entries were low yesterday for the Chobani giveaway, but that only makes it a little easier on those who entered! This week's winner, according to Random.org, is: #5, Amanda from Run to the Finish! Amanda, writes a wonderful blog that I read as often as possible and I encourage you to go check it out! Amanda, send me your address so I can send out the coupons! Congrats!!

2. September 23rd is the next New York Road Runners Young Professionals Committee fundraising event! From 7-9:30pm enjoy sliders, beer, and great conversation with runners and lots of other fun people at the Heartland Brewery at the Empire State Building! The event is just two days before the Continental Airlines 5th Avenue Mile and we're excited to have elite runners, like Shanon Rowbury, joining us! There will also be great raffle prizes! Check out our facebook page for more info, or send me an email if you have questions! I hope to see some of you there!

3. Have you heard what the carrot industry is doing? Yes, there's a baby carrot industry! They're launching a new marketing campaign targeting kids, hoping to get them to eat more of them. The campaign includes packaging carrots in bags that resemble chip bags and having them stocked in cooled vending machines at schools. They also have videos promoting the 'junk food' factor and 'coolness' of carrots. There will be holiday themed packaging and more. While I love the idea of kids choosing carrots over chips, there's something a little weird about this. Perhaps the woman in the USA Today article who suggested they put (a natural) orange dust on them to mimic cheetos' did it. Don't mess with carrots! They're perfect the way they are (well, unless they're wet and soggy; I hate that!). The industry has enlisted powerhouse ad agency Crispin Porter + Bogusky to lead the campaign. What do you think?

4. Tomorrow is my first race since the marathon! I can't believe it has been almost a year since I last lined up in a corral waiting for the start gun. I had intentions to run two races earlier this year, including the MORE/Fitness Half Marathon, but I was sidelined for both with my most recent foot injury. I am incredibly excited to get back into the pack tomorrow! Woody, who hardly ever comes to a race, is coming to see me run in my first one back and Grace is running too. No doubt brunch will be enjoyed afterwards! When I went to pick up my race number yesterday, I felt like my life was back to normal!

5. Tomorrow is also Sept 11th. I'm sure none of you have missed this fact and I don't feel like this is really the place to speak long on the topic. I came to NYC the summer of 2002 for summer internships. Several people were worried for me because they thought it was unsafe, but I had no fear. I have heard stories from friends and co-workers who were here on that day 9 years ago. Horrible and heart wrenching stories, from people who were 50-60 blocks away from Ground Zero but the tremors were (and are) felt throughout the city. I am proud to be living in the financial district now and pay tribute to those who lost their lives when I pass by the site where the towers stood each time I go for a run. It was a horrible thing that happened that day and the sadness and disgust is still felt today. The Freedom Tower is still unbuilt, the memorial is still far in the future. That is quite disappointing to all in this city. Whatever has happened since that day, whether we agree or not, I think it's safe to say that we should all be proud of the freedoms we have here in this country. As trivial as it might sound, we should be thankful that we are able to run, that we are able to dress in running shorts, lace up our sneakers and go. Whenever we want. Believe it or not, that's a freedom that many women don't have around the world, and one that we take for granted. One of many. I hope we all take a few minutes tomorrow to be thankful for the freedoms we have.

What do you have going on this weekend?
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workout stats -
none. rest day!

Week 3: Chobani Giveaway!

So, this morning as I was just about to start some dynamic stretching before my run, a guy asked me if I had a cigarette. All I could do, dressed in my running gear with my hydration belt around my waist, was laugh and ask in return "I'm about to go for a run, do you really think I'd have a cigarette?" His response: "It's 5:25am, who goes for a run this early?" Well, you all know who... people who prefer endorphins and seratonin over nicotine and alcohol! He was obviously on his way home from a long night at a bar. My run was okay. Not stellar, but it's a beautiful fall-like morning with crisp cool air and that kept me going! I finished with about 15 minutes of stretching. I need to do more of that tonight and tomorrow morning to loosen up my legs. I don't know why they're as tight as they are!

Last week, one of my favorite bloggers (and a new-ish resident of my hometown!) passed the Cherry On Top award to me! No doubt you've seen it going around lately - it seems to be the award du jour! Of course, I'm honored to get any award, but I felt especially honored to be bestowed this honor by Morgan at Redhead Running!

Here are the rules:
1. Answer the question: If you had the chance to go back and change one thing in your life, would you and what would it be?

2. Next, thank the person who gave you the award.

3. Finally, pick 6 people and give them this award. You then have to inform the person that they have gotten this award.

Here is my response:
1. Looking back, there have been countless times when I wish I had instantly come up with some witty comeback to some snarky comment. But, I really wish that I had gotten involved with a sport when I was younger. Don't get me wrong, I was busy and my parent's cars were burning gas like nobody's business! But, I think if I had played a sport I would have gotten an earlier start down my journey to healthy living. I hope that I would have taken better care of myself sooner. Maybe then I wouldn't have had to deal with some of the things I've had to deal with.

2. I think I have already done this one, but I'll do it again - THANK YOU MORGAN!! You are an inspiration to me and I hope that one day we'll get a chance to run together!

3. I'm gonna shake things up a little here. Keep reading....

This is Week 3 of the Chobani Giveaway!!

To enter the giveaway this week for two coupons for a free 6oz Chobani greek yogurt, you have to answer the Cherry On Top question:
If you had the chance to go back and change one thing in your life, would you and what would it be? (don't worry, no judging here!)

The rules: only one entry per person, per week. You must answer the question(s) posed the day of the entry. Because the coupons don't specify they are only allowed in the US, anyone can enter (as long as you know they'll be accepted in your country). You must be willing to provide me with your address so I can send them to you and you must be willing to try Greek yogurt! Contest ends TONIGHT at MIDNIGHT! Winner will be announced in tomorrow's 5 for Friday post.

Good Luck!

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workout stats -
4 mile run
stretching