WOD 6.5 National Running Day

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Happy National Running Day! I have the perfect workout for you. Actually not that bad, since I fortunately had a few miles under my belt from the 10K. My time this morning was 4 seconds slower than my first timed mile. But, I’ll make an excuse and say this time around I was well aware that I wasn’t finished after the mile, that there was more running to come.

(You can seemy times listed on the left and side of the pic. 8:12 was the first time.)

You know what? Hearing footsteps running behind you can be very motivating.

Mushroom Lasagna

The kiddo is quite fond of the book: Tales For Very Picky Eaters. One tale mentions mushroom lasagna. Kiddo asked if we could have mushroom lasagna. Sure, I said.
I haven’t made lasagna probably since the 90s. Which is funny, because it was my thing back in the day. I clearly remember making it in college and feeding it to the roommate at the end of some fasting Jewish high holiday. Spinach was the specialty.
More recently this recipe has gone on the wayside. Too much pasta, and seriously, who needs that much cheese? Also, the husband has never been fond of lasagna so why bother.
Until now! The challenge here was the mushrooms. I ended up going for a very mushroomy sauce. Browned ground turkey, threw it in the slow cooker with a shredded carrot, chopped onion, mushrooms (lots of them), a large can of whole tomatoes (would have preferred crushed but I made a mistake and bought the wrong can). Tomato paste, Italian herbs.
Whole wheat lasagna, and a 8×8 baking pan. Ditched the mozzarella and instead shredded parm reg into the ricotta mixture and shredded some more on top (and some crumbled Zola-Gouda).

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I used half the sauce for the lasagna. In addition I roasted a spaghetti squash for a low-carb option to pair with the rest of the sauce.

I did hear the kiddo say, “This. Is. Amazing.” But then she proceeded to only eat the pasta. Husband did eat it, hooray, and so we have less leftovers than expected. Was fun to have but I’m glad I made the squash, too. Not going to keep this in the repertoire. No one needs that much food, but it was fun to whip out an old recipe (from memory!) and lighten it up some.

America’s best 10K, check!

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When my sister told me that BolderBoulder is like a big, long party, she wasn’t kidding. Sure, the elites take it seriously. But a ton of the participants seem to go for the crazy antics. A few were dressed in costumes. Spotted a banana, grapes, gorilla head, and plenty of tutus. More impressive were the spectators along the route path. Tons of hoses to cool us off (did I mention it was in the 80s?) plus others daring runners to partake in “performance enhancement drugs” such as otter pops, Doritos, pancake syrup (wha?), and, my favorite, cupcakes. Plus, a slip ‘n’ slide.

But, lets get on with it. The race. Lets preface this with I didn’t train as well as I could have. I had my concerns with the altitude (sea level is for sissies, they say) and I was recovering from both the stomach flu and a cold/bad rattle kind of coughing thing (which I still have, btw). I also shouldn’t discount the fact that this was my first out-of-state race. While my sis’ home, where I stayed, is pretty much as welcoming and comfortable as i can get without being at home, stocked with everything you could ask for, it was a little bit different than my notmal routine, and to rely on someone else who organized the trip just took me out of my element. Not to say i wasnt soo grateful for that (thanks, sis!) Ultimately what affected me most was something I could control and something I couldn’t. One, my prerace eating plan was not well thought out. I did have the eggs, toast w/PB that is normal for me, but the timing was off, and then I forgot to pack a GU with me at the start line. Two, it was hot. Like, Africa hot. Or, just Boulder hot, and there was no way I could have trained for that. As a result, by mile 3 I had a side stitch and at the4K marker I had to stop and walk. I proceeded to stop at least 2 more times (not including water stops, which I took miles 2 -5) to walk a few meters.

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Something I was prepared for … The hills. For some reason I had envisioned a very hilly course, but in reality there were just a few smallish hills. The course summit, which came at the start of mile 5, actually motivated me and I ran my fastest mile at that point. The final hill, on the way to the stadium that leads to the finish, was the most annoying, but not anything I couldn’t handle, even if it was at a slow pace. Nothing will ever beat the hill at the Seattle Rock and Roll Half turning the corner at mile 5 or so and seeing a giant “real” hill in front of you.

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At any rate, I had a great time. So glad that I could do this race with my sis. “Who won?”, the husband asked when I called him after the race. Well, it’s not like we were competing or anything, but if you must know. I beat my sis. Or, as the kiddo would say, “Haha, I win! You lose.” (We’re trying to teach her sportsmanship, really we are). The first time i went running with my sister i was probably in 7th grade. I was chunky and unathletic, and she ran cross country and did track. I couldn’t make it more than a few blocks before heading home. That maybe was the last time i ran with her, too. Of course that was 25 years ago and I finally figured some stuff out. And, these days Sis is recovering from injuries and all … But, you know, just thought I’d point that out. I was faster than her, just this once. 🙂

Final details: time: 1:11.20
Pace: 11:28
Fastest: 10:44, mile 5
Slowest: 12:25, mile 4
Overall place: 21,845
Woot!

Pinterest Win

I’ve got a love/hate relationship with Pinterest. It annoys AND inspires me. Thus far I have successfully created two Pinterest-inspired things. One was this recipe, which I loved and recommend for all of my Paleo friends. The other I completed today. These little bracelets are for the kiddo. they have our cell numbers listed. If we get separated from each other, in an ideal world she”s wearing a bracelet, finds a nice Mom that she will ask for help and we get in touch and all is right in the world. in an ideal world she wears the bracelet and doesn’t lose it. in an ideal world she sticks to me like glue and we never get separated.

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But, we don’t live in an ideal world, so I’ll give this a shot.

Link to bracelet

Link to yummy homemade larabars

Oh, and here is another one (one-sheet comic book), but I knew about this before I saw it on the Pin

 

BTW, this does NOT work. Lame.

2 girls, a WOD and a box 5.23 #soundcrossfit

 

Chelsea, cindy

And by girls I mean Chelsea and/or Cindy. I was one of the few that couldn’t maintain the EMOM rhythm that Chelsea demands… Ah well.

If you can’t read the workout, the unreadable, scaled workout is the AMRAP version (5 pull ups, 10 pushups, 15 air squats). What slowed me down is trying to maintain full pushups for as long as I could.

Wendler was tough, too. Deadlift, with my last set completing just 1 rep.

Getting sick and rundown…

Run 5.22 hill repeats with w/ Lea #soundcrossfit

Time: early! 5:50am
Where: the ‘hood
Workout: warm up, then Hill repeats. 3 x the hills between 38th & 35th
Notes: thought it a good idea to get in some hills before Boulder. Fortunately Lea said yes when I asked if she wanted to join in on the fun. Which came in handy knowing she would be there on a rainy morning.
Not much more I can do to prepare, I guess.

Lemon cookies

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The kid asked if we could make cookies.
“Sure,” I said, “What kind?”
“I want lemon cookies.”
“Ok. We can make lemon bars.”
“NOOOO. Lemon COOKIES!”
“Well, lemon bars are like cookies. They’re just squares, not circles.”
“CIRCLES!!!”
“Crikey. Fine. Cookies.”

And so, that is the story behind these semi-homemade lemon cookies. A harder outside, soft chewy inside. We used the Easy Lemon Cookies recipe from Allrecipes.com, the one substitution was replacing lemon extract with 3-4 tbsp lemon juice (2 baby lemons) and the zest of one baby lemon.

Lemony.

WOD 5.20 more running, + #mobility #soundcrossfit

Nothing remarkable, other than I’ve done a lot of running lately.

Wendler was good. My last set (of Press) I did 5 @ 62.5#

Rounding out the evening with some lacrosse ball mobility.

Allow me to diverge from the topic of WODs for a moment. At the cafeteria earlier today I noticed that one of the rotating food stations was Pasta Ya Gotcha. It brought me back to the days of RedWest, working on MS Campus in Redmond. The cafeteria there had this pasta station permanently. This was back in the day when I actually ate pasta for lunch. When I really didn’t give a damn what I ate at any time. Starbucks Maple Oat Scone and Tall Mocha for breakfast? Sure! Texas Tijuana Taco  Penne for lunch? You betcha! Chicken Parmesan for dinner? Why not? This is the description, from the web site, of the Penne (wanted to steal a pic but they had none): Our #1 selling sauce!  A secret blend of our Southwestern spiced ground chicken breast in a creamy sauce.  Topped with cheddar cheese, green onion and fresh tomatoes. 

It was just like eating a taco but better, because there was pasta! I ate that stuff more than I’d like to admit. I blame my old workmates for introducing me to that crap. Man, that stuff was GOOD. But you always ended up feeling so dang bad. Shocking how long it took for me to connect those dots.

Today (and nearly everyday) I had a salad. It is the same salad, the big difference today was that i chose romaine over spring mix. The guy ahead of me in the pay line did get the Taco Penne though. Lucky bastard.

For the record, the web site claims the Taco Penne “only” has 540 calories. I say “only” because it looks more like 800.