I Did It - My First Half Marathon!

So Happy To Finish!

I can't begin to describe the sheer happiness I felt finishing my first half marathon

The race was run in Central Park NY, and required runners to complete 2 loops of the park, plus another mile or so to the finish line. As I completed the 1st loop, I realized that I felt really good and there was no way that I wasn't going to complete the second loop.

I may have been the only person who had tears in her eyes after the 1st loop

With this realization, I also relaxed. The second half of the race just felt so much better. I was smiling and enjoying the beautiful park and city and was clearly enjoying a runners high!

Performance I'm proud of!

In my prior blog, I took a detailed look at my training history, and asked friends and fellow runners to guess the pace I might achieve for the actual race. It turns out that my sister, who has been following my training progress all the way from Australia, was closest in her estimate. She thought I would reach an approximately 11 minute mile and finish in under 2 hours and 30 minutes. Here is what I achieved:

Although I ran a little longer than the official race distance, probably because I didn't run the most efficient tangents, I still achieved an 11:10 pace and finished the race in 2 hours, 28 minutes. This pace includes lots of hydration stops and an unfortunate potty break!

I felt strong and comfortable throughout the race. I was worried about overdoing it early in the race, and finishing weak. However, when I finished the race, I realized I had more to give. For the last 7 miles of the race, my pace was under 11 minutes a mile and every mile was within 5 seconds of the previous mile. I was rock solid!

Heading to the finish line

BAM! #WomenRunTheWorld!

So what next?

For now I'm reveling in the accomplishment. Prior to the race, I thought this might be my first and last half. Now? I am certain I'll run more 5K's and 10K's. However now that I know I can do it, I might even take on another half  later in the year....we'll see :-)

Novice Half Marathoner Runs 235 Miles in 101 days - Bring On The Race and Guess My Pace!

Happy 10K Face!

A Look Back On My Runs

When you are training for a half marathon, we all know the run didn't really happen if you didn't measure it! I'm even beginning to doubt if I can even run without a GPS watch on my wrist. With all this data, I thought I'd take a look back at my runs and see what I could see.

Insight # 1 - I ran a lot of miles in winter!

235 miles in 101 days to be exact! I officially started my training on January 1. Prior to training for this race, I had only run one 5K in April last year, and one 10K in November last year. My plan was to keep my long run base to about 8 miles once a week, then add a mile to the base every two weeks or so until I eventually hit a long run of 12 miles. I sort of kept to my plan, but I have a bad tendency to over train and pushed too far forward on the long runs in March. Thankfully I realized and pulled back before I burned out completely!

Insight #2 - My pace modestly improved over time. 

Not perfectly, but I can see a trend to improved pace over time. I've included here a few tables as evidence that I'm not just kidding myself. I can see real improvements over the shorter distances, and maybe some improvement, though inconsistent, on the long runs.

Three Mile Progression - From the 11's to the 10's

Six Mile Progression - From the Upper 11's to the Lower 11's

Long Run Progression - Maybe a slight pace improvement?

Insight #3 - Hill Training Has helped Improve My Confidence

My earlier training runs - through January and February were on flat courses. I experienced a setback in my pace in March when I took on runs with hills that mimic the hills of the half marathon I'm training for. Every time I conquered the "big hill" I felt more confident that I can do it on race day. I even developed a little habit where I slapped a light pole at the bottom of the hill before turning around to run up it. For some reason, that little move said:

"I'm in charge, I'm going to make it up this hill - it won't take me down!"

Insight #4 - The 10K Is The Sweet Spot Between Endurance & Pace

I've enjoyed training for a half marathon for many reasons, not the least of them being that I wanted to see if I have it in me. That remains to be seen on race day! However, I've gained a lot more enjoyment than I thought I would in seeing how fast I can go for the 5K and 10K runs. 5K's feel a little short, but the 10K is just the right balance of speed and endurance. I'm thinking about focusing on 10K's as my preferred race length once I get through the half marathon. We'll see!

So wish me luck! The run is a week from tomorrow! 

Based on what I've shown you in data - can you predict my pace? 

Half Marathon Training - From Over Trained to A More Balanced Approach

Stretching Out At The End Of A Run - Peaceful & Connected

Over Training

Now that we have some decent running weather on the East Coast, I have been focused on getting some training in for my half marathon in April. I've also been focused on training on hilly terrain since the half I'm doing is well known for being hilly.

I was incredibly proud of my long run a few weeks ago - I ran 12.5 miles on some humbling hills in my local neighborhood. But there was also an inner voice that yelled CAUTION! I had already peaked in my long run at close to the distance of the half, and I had at least another 8 weeks before the race! It also took me quite some time to recover from those hills. I could barely run the week after and developed a nagging pain in the back of my knee.

As I get older, I get just a little wiser and pay attention to my inner voice yelling at me. I took the forced break the week after that run, and then eased back into my running schedule. However. I brought my long run back all the way to 8 miles, with a plan to increase it by a mile a week so that I would peak closer to the timing of the half.

This strategy seems to be working so far. This week I ran 4 times and managed to achieve some kind of improvement in performance - either distance or pace or both, while also taking on many humbling hills.

Run 1 - 3.5 miles @ 11:13/mile

 This run had one long slow hill of 90 feet for 0.9 mile and one short steep hill of 50ft for 0.1 mile.

Run 2 - 6.24 miles @ 11:00/mile

I ran longer and improved my pace. This run had:

• Hill 1 - 100 feet incline over 0.6 mile
• Hill 2 - 30 feet include over 0.5 mile
• Hill 3 - 70 feet over 0.75 mile
• Hill 4 - 90 feet over 0.35 mile
• Hill 5 - 25 feet over 0.3 mile

Run 3 - 9 miles @11:09/mile

I ran longer and tried like heck to break the 11:00/mile pace of my previous run. But I just couldn't get there. I did add a few extra hills at the end though.

• Hill 1 - 100 feet incline over 0.6 mile
• Hill 2 - 30 feet include over 0.5 mile
• Hill 3 - 70 feet over 0.75 mile
• Hill 4 - 90 feet over 0.35 mile
• Hill 5 - 75 feet over 1.1 mile
• Hill 6 - 50 feet over 0.2 mile
• Hill 7 - 25 feet over 0.3 mile

Run 4 - 5.0 miles @ 10:39/mile

This run is typically my slowest run of the week, particularly since it's the first run after my long run. However, I surprised myself today. I ran my fastest pace of the week and I've never run this fast on that course before! Clearly it was an easier run - only one real hill for the duration (40 feet for 0.3 mile). But still, it felt so good to finally break through the 11:00 minute pace! 

What I'm Learning

I've noticed I'm getting better at holding a little something back for the end of the run. Often running my fastest pace in the last mile. I've also noticed that by repeatedly training on hills, the hills are becoming less daunting. My toughest hill is 90 feet over 0.35 mile. When I'm running it, I feel like I'm going super slow. But I think this is in part because I race down it at 9-10 minutes/mile. I am slower going up, but not as slowly as I perceive (for me anyway). I've also noticed I'm doing much better with my runs when I'm not calorie restricting. I've been eating at maintenance level and consume a higher proportion as carbs and protein and I'm feeling great! I've decided that weight loss can wait until I'm done with my half - the energy I feel is worth eating!

I'm enjoying what I'm learning about myself during my training. I'm enjoying understanding what a mind-game running is. And I'm enjoying seeing what my body can do when I take care of it and train purposefully.

If anyone got to the end of this blog, I thank you! 

I can't wait to see how next week goes. My goal is 4 runs much like those above, but increasing my long run to 10 miles.

12.5 Miles...I Need A New Playlist

Today I achieved an all-time record in terms of distance...12.5 Miles! It doesn't seem too long ago that I was super excited about running 5-6 miles. This after running 11 miles for the first time last week. 

I'm proud I could do it, but I'm also humbled by the distance. 

I ran the hilly route around my home twice. It meant hitting 3 decent hills and two gradual inclines once around for 6 miles, and then deciding to keep going to go for them again for a second 6 miles. Honestly, the first 6 miles was fine. The next 3 miles was OK, and the last 3 miles kicked my butt badly. The only thing that kept me moving was my mindset...I thought if it feels this bad now...I can handle this bad...keep shuffling...keep going. And I did.

One thing I learned is my current i-tunes playlist for running isn't long enough. I ran in silence for the last 4 miles. I thought I would hate running without music...I actually didn't mind it. I listened to my thoughts, encouraged myself to keep going and took in more of what was going on around me. 

Hubby called me just as my feet stepped onto our street. I give him a time...worry about me if I'm not home by...XX time. I was just 3 minutes short of that time today. I admit, a few tears fell as I sighted our home. For the first time I felt that overwhelming feeling where you push beyond your obvious physical limits. I recognize that people do this ALL. THE. TIME. But for me, it was a first, and it was not an easy first. I don't know if I have too many more firsts in me. 

My half marathon isn't until Mid-April. I suspect I'm over training....I plan to pull back a little on the length of my long runs and add in some shorter runs to keep my weekly distance up. One thing I proved today is that I can do the distance...even if it's not pretty. Now, I just need to give my body some time to recover I think. 

6 Miles & Hill Training!

After lamenting about the terrible weather for training and my inability to get decent hill-work into my schedule, Mother Nature presented me with temps in the upper 20's (that's 20F), sunshine and no wind. Luxury! 

Needless to say I had to run my local hilly roads and managed 6miles. The first hill was tougher on my pace than the second hill. I think it's because the first one is short and steep, whereas the other is longer and feels more gradual, even though it has a higher climb. In both cases, I shuffled, but I did not stop.

I just have to be able to do this twice over (plus a bit) and I have that half-marathon nailed. Hoping for continued good weather so I can keep training on this course!

Winter Training For A Half Marathon - Who Came Up With That Idea?

My dress standard for winter running!

In April and November 2014, I completed my first 5K and 10K races respectively. What is a girl to do but start training for a half marathon? But which one?

After carefully examining all half marathons in 2015, I selected the NJ half because it is flat, and you get great views of the Atlantic Ocean. A downside was the 3-hour time limit which ensures the course is cleared for the marathoners run to glory (without running the back of the pack down). However, it turns out I will be traveling to a Fitness Weekend on the weekend of the NJ Half Marathon, so that has led me to select another race. The weekend before is the MORE/FITNESS/SHAPE Half-Marathon for women to be held in Central Park, NYC.

I have to admit I'm VERY nervous about this race. Whenever I chat to a fellow runner about it, the following conversation ensues:

Me: "I'm doing a half in April"
Fellow Runner: "Great! The NJ Half?"
Me: "No, the MORE/FITNESS/SHAPE Half in Central Park"
Fellow Runner: "Oh! That one is hilly! Make sure you train for hills!"

So, it appears I'm switching my flat scenic course for a hilly scenic course! At least they give you 4 hours to finish it!

Here are the famous climbs....I mapped the first 6 mile loop of Central Park (1st picture below) and my nervousness increased when I realized I'd have to run this twice plus another 1.1 miles to finish. I have found a local loop on roads in my area (2nd picture) that has some hills of similar amplitude, I just need to be able to get out there and practice on it - the snowy and icy conditions on our roads have prevented me getting any real training miles on it, I hope that will improve in March.

Elevation of The 6 Mile Loop of Central Park

Elevation of My Training Run - If I Ever Get To It!

On a brighter note, I had an all-time high for the distance of my run today. I managed 11 miles at an 11:55 pace per mile. I'm a very slow runner, but proud that I'm starting to log some good distances. This long run was at a well maintained park (no ice on the paths) with mostly flat terrain, so  not ideal for training, but at least I could run.

My Goals for the Half Marathon:

1. Finish it.
2. Finish it in under 3 hours

If the course was flat, based on today's run, I could achieve my second goal. I must admit though that I was knackered for the last mile - hoping another 6 weeks or so of training will get me ready enough for the full 13.1 and that I get some time running those darn hills. Wish me luck!

Losing Izabella

Izabella

A lot has happened since my last post back in November, a new job, the holidays and new personal goals are among some of the reasons I haven't blogged lately. But far and away the biggest reason is that a very good friend, Izabella, became seriously ill and suddenly passed away on Monday January 12th, the day before the 5-year anniversary of the loss of my first husband Stephen.

I can't describe adequately here how much her sudden loss shook me to the core. I had been privileged to be her friend for many years, but also to be present with her on her journey from illness, to diagnosis, to treatment. We were both confident that although her battle would be hard and exhausting, she would win it. She would win it because she wanted to and she would win it because she had to. Izabella wanted to continue to see where life would take her and she absolutely wanted to continue to be fully present in the lives of her sons. She did not want to leave them since like me, she was a widow, and they had lost their father just 5 years earlier.

In the days since her death, thoughts of Izabella continue. Fond memories mostly, but also wondering if there was more that I could have done to help her. I remembered back a few years to the times that we got together for lunch at a diner or local restaurant or participated together in widow/widower gatherings. We talked and talked, and often ran out of time. We learned we had a lot in common...of course, we were both widows, but we were also both born outside the USA, we were both professional women, we both had an interest in eating healthy and enjoyed the outdoors (Izabella loved hiking, I loved running), one of Izabella's sons and my son were around the same age and we liked people who were great thinkers and who were not intellectually lazy. These shared interests and similarities meant that as the years went by, our friendship grew from a small seed into something stronger.

During Izabella's illness, our friendship became even stronger. I was there for her, and she for me. Even though she was dealing with a life-altering diagnosis, she still made time to inquire how my professional career was going, how I was doing in meeting other personal goals and even listened to me when I shared petty issues in my life. That is who she was - a truly caring person. She had all the reason in the world to be self-focused and she wasn't. I truly admire that about her.

A week or so before Izabella died she said "Lisa, I need you in my corner." I reassured her I was right there...and I still am, willing to honor our friendship by helping her sons and family should they need it.

Farewell Izabella, I miss you deeply dear friend.

First 10K Race Done - Proud!

10K in 1:06:13 and 10:43 average pace.

Today I completed my first 10K race and I'm feeling really proud of myself! Proud not just because I completed the race and completed it in my all time best time, but also proud because I learned so much as I trained for the race:

• The beginning of an 8 week training plan feels fairly daunting at first, but somewhere along the way, maybe at weeks 5-6, it started feeling very comfortable. So comfortable in fact, that I began taking on longer runs than required for the once weekly long run.
• At first I was concerned with improving my pace. Veteran runners said, "For your first 10K, forget pace, it will take care of itself." As I look back at my pace for each run in my training schedule, I can see that I gradually improved it, regardless of the distance run! That's incredible to me. It almost feels like my brain and body remembers that I can comfortably do the pace I did last time, and improve on it just a little. 
• I need to remember that long runs are serious business for my body. One particularly humbling experience where I had plummeting BP and Heart Rate and needed an ambulance called, made me realize that food and hydration before the run and during the run are important. As is adequate cool down after the run.
• Instead of running the same courses over and over, it makes it a lot more fun to vary the course, and try to finish it at my local cafe! I run for my cappuccinos now!
• I'm still mulling how I feel about "racing". I run to be in a peaceful, happy and spiritually grounded place, and I'm not sure that I need to race to achieve that. In fact, the first time I raced in a 5K, although it felt good to finish it, I didn't enjoy it as much as I hoped. This time around, I enjoyed the race much more, was more able to block out the impact of faster paced runners on my energy, and race for me.
• It's really fun to do this with someone else. Today I ran with a good widow friend, and although we live too far away to train together, it was great watching her progress, hanging out at the start, lunching after the race and sharing the experience of it together. It really helped make it a lot more fun for me.

The Hare and the Tortoise - no fair Hare!

Artwork by Milo Winter. This image from The Aesop for Children is in the public domain. More information at Wikimedia Commons.

I remember the story of the Hare and the Tortoise from childhood. I loved the idea that slow and steady wins the race. But today, I learned that sometimes the hare wins!

I was enjoying a beautiful long run in one of our local parks today. Fall colors were everywhere and I was running at a good pace for me, even a little faster than usual for long runs. About halfway through my run, I see a shadow approaching in my peripheral vision. I'm used to being lapped by runners since I'm a fairly slow runner, but what? Wait!  Is that shadow WALKING?

Sure enough, a very tall man with a long stride (let's call him Hare) passes me (let's call me Tortoise), and he's WALKING! Damn the hare! I glanced down at my GPS watch, thinking my pace must have really slowed...but I was actually going faster than usual. I was doing an 11:37 pace. I estimated this dude Hare was probably doing less than an 11 minute mile WALK!

How could he?

The least he could have done was break out into a run before he passed me so I wasn't completely humiliated by a hare overtaking me. But no! Instead I detected a sort of swagger in his walk. Like he was waving his butt at me.

Now if the moral of the story was to be fulfilled, I should have found him snoozing under a tree somewhere ahead. But no, he was nowhere to be found!

To add insult to injury, he pealed off from the trail at some point, and overtook me again! I wanted to challenge him to a serious race but I was already eating his dust! Ugh!

Regardless of my humiliation, I still enjoyed the run and my cool down walk. The scenery was spectacular even if my running was not hare-worthy.

A Gadget + Preparation = 10 Miles Without Passing Out!

After my last long run culminated in a scary drop in blood pressure and heart rate which led to an ambulance being called, I'll admit I was a little nervous heading out the door for my long run today. But I'm a great believer in trying to learn from my mistakes and did a lot of research on reputable online sites and gained input from some hard core runners, to try and figure out what went wrong and importantly, how I might avoid it in the future. While I was a little nervous, I knew that I had a good plan in place. This run was going to better and it was!

What did I do differently?

Pre-run nutrition

I hear all the time about carb-loading for endurance runs. Last week, not only did I not carb load, I was substantially under my normal carbohydrate consumption the day before the run. I know this because I log my food in an online nutrition diary, MyFitnessPal. This week, I was sure to include a moderate amount of complex carbohydrate at each meal for two days before my run. I learned that you shouldn't eat a massive load of carbs the night before, but rather eat modest amounts at major meals for a few days before the run to ensure your liver has maximal glycogen stores to fuel several hours of running.

Hydration

I'm relatively new to long runs and previously completed my shorter runs without giving too much thought to hydration. Last week, I did not take any liquids with me during the run - not water, not electrolytes, nothing. This week, I added some electrolytes as a post-breakfast drink before I left. I also prepared a bottle of electrolytes mixed with orange juice so that I could have a few ounces of fluids, with salts and sugar every few miles of the run. I learned that even with a good level of liver glycogen stores, these may typically only fuel several hours of running. In addition, we need to account for the salts we lose when sweating. I used a brand of coconut water from Harvest Bay that has a good balance of sodium, potassium and some sugar since I don't like drinking the highly processed sports drinks. I added a little OJ to help make it more palatable. During the run today, it felt good to hydrate!

Gummy Bears
One of my online friends that I consider a hard core runner also suggested I take a small amount of gummy bears on my run to add a little sugar boost that might be needed at the back end of the run. I found a brand of organic gummy bears and took 5 with me. Hubby was wondering how I might chew and run at the same time, but somehow I managed it!

The Gadget - My TomTom Cardio Watch with Built-In Heart Rate Monitor
Since part of my demise last week was a falling Heart Rate when I got home, Hubby very kindly bought me a TomTom Cardio watch with built in Heart Rate monitor. It measures the distance, speed, pace, calorie burn and heart rate during your run. It was awesome! I noticed my heart rate was very steady during my run and became more relaxed as the miles went by.

Post Run Cool Down
After my run last week, I came to a complete stop after the run was done. Got in the car, drove home, then headed to the shower. It was after the shower that I started to feel symptoms. This time, I walked another 0.5 mile after the run. I drove home, ate something, continued to hydrate and took my time heading to the shower. I learned that if a runner who already has a low baseline blood pressure and  heart rate to begin with, suddenly stops, or worse, takes a shower that's too hot, it can bring on a condition called vasovagal syncope. Basically feeling faint and nauseous, because when you stop suddenly, blood that was previously being pumped back up to your heart and head with the help of your moving legs, begins to pool in your legs and cause a drop in BP and HR.

I feel incredibly proud of my accomplishment today, and also very grateful that my body responds well when I treat it well. After breaking my foot just over a year ago, and being non-weight bearing or partially weight bearing for almost 5 months, a run like this didn't seem possible.

• 
  

9.3 Miles Plus Dehydration = Drop In BP/HR! = Call An Ambulance!

My post about my run today was going to be a very different post about how I ran a new personal best in terms of distance and about how honored I am to share the path I run with people who are out there obviously battling to get their mobility back with walking sticks, walkers and the like.

But the nature of my post changed when I got home from my run. I was feeling ok, I drank water immediately after the run and started thinking about some lunch. After a warm (not hot) shower, I went downstairs to fix it. It was then, about 40 minutes after getting home, that I started to feel light-headed and nauseous. I put my head down, but it only seemed to get worse.

I sat down and felt like I was going to throw up and have diarrhea all at the same time. Fred grabbed our BP machine and I checked my BP and heart rate. Normal for me is about 105/70... It had dropped to 75/45. My resting heart rate is usually 60-65 and it had dropped to the low 40's. I was scared by those numbers, still very dizzy, trying to get a breath....so Fred called an ambulance. While waiting for them, I drank some OJ.

When they arrived, they started me on oxygen, and started asking me a lot of questions. They wanted to make sure I wasn't at risk of Ebola. I'm not.

Once the oxygen kicked in, I started to feel better. The dizziness passed, as did the desire to throw up and have diarrhea. They rechecked my BP and HR and both had returned to their usual levels. I didn't go to the ER.

The whole episode reminded me of a computer terminal that shuts down and reboots. I'm fine now and realize I must have been dehydrated. I also ate very few carbs yesterday. Poor Fred was very concerned!

Lisa: "I understand what caused this, and how to prevent it happening in the future"
Fred: "Yes, no more running!"

I think no more running would be an over reaction to this event, but I will make sure I hydrate better and have more carbs the day before a long run.

By the way, I'm super proud to have run a new personal best distance (9.3 miles) and I'm super grateful to share the road with people who are working so hard to stay healthy. Now I can add to my gratitude my sweet hubby who came to my aid, and the caring and vigilant members of our local ambulance service.

8th Mile - My New "Smile Mile"

Today is my "long run" day in my 10K training plan. The goal for the day was to run 5 or 6 miles, but as I set out on the run, I felt like I had a lot of energy. I think it was a combination of having some fuel to burn off (chocolate cake shared with hubby last night), the comfortable cool weather and the fact that I hadn't run since last Tuesday.

In the 3rd or 4th mile I thought, I might see if I can do longer than 6 miles today. I have always been amazed by runners who easily hit long distances. I marvel at those who do longer than a 10K. 

Today, for the first time ever, I could feel in my own body, the potential for more.

I wont lie, by the 8th mile, my knees were aching a little and I was glad I was on my way home. But every bit of that last mile should be called my "smile mile". It feels good to achieve something I never thought possible. 

Lisa's Shepherd's Pie

You know, it wasn't too long ago that I professed not to be able to cook. However, since I've been in pursuit of a healthier lifestyle, I've begun experimenting and adapting recipes to my liking. Being able to follow a recipe is one thing, being able to adapt it probably means I should no longer claim that I can't cook! This recipe is for my version of Shepherd's Pie. Fred and I really enjoy it. It's simple, tasty, hearty for a cool fall or winter evening, full of vegetables and stores well in the refrigerator or freezer.

A note of caution: Fred and I have big appetites, and the dish above, which might typically be enough for 6 servings, only provides 4 servings in our household. As a result the calorie count per serving is a little higher than you might otherwise expect if you and your family are more moderate in your portion sizes.

Ingredients for pie filling: (all organic or locally sourced where possible)

1. 1 medium sweet onion chopped

2. 1/4 cup chopped shallots (about 2 large shallots)

3. 1 cup chopped celery

4. 1 tbsp. crushed garlic

5. 1 tbsp. extra virgin olive oil

6. 20 oz. 90% grassfed ground beef

7. 2 cups low sodium beef broth

8. 2 tbsp. worcestershire sauce

9. 1/4 cup ketchup (alternative is tomato paste)

10. 1/2 tsp. dried thyme

11. 3 cups frozen mixed vegetables (I use a brand from Wholefoods with peas, corn, green beans and carrots)

12. 1 tbsp. corn starch

13. Salt and pepper to taste

Ingredients for mashed potato topping:

(We keep it simple with no fat added - feel free to make your own mashed potato recipe!)

1. 40 oz golden potatoes

2. 1/2 cup fat free milk

3. Salt and pepper to taste

Directions for the Pie Filling:

1. Preheat oven to 375F

2. Saute ingredients 1. through 4. in a large non-stick skillet over medium high heat until onions become somewhat translucent

3. Add ground beef and cook until browned and cooked through

4. Add 1 cup of the beef broth and ingredients 8. through 12. Bring mixture to boil, then reduce heat to medium-low and simmer, covered, for 10 minutes or until frozen vegetables are cooked

5. Whisk the corn starch into the remaining cup of beef broth and pour into beef and vegetable mixture. Continue heating until the sauce thickens a little to a gravy consistency (add more corn starch in broth or more broth to adjust gravy to your liking)

6. Season with salt and pepper according to your taste.

7. Spray a 14" x 5" casserole dish (I use pyrex) with olive oil spray
8. Add the meat and vegetable mixture and top with an even coating of mashed potatoes. Run a fork lightly through the potatoes to rough-up the surface
9. Bake uncovered in the oven at 375F for 30-40 minutes, or until the potato has browned

Directions for the Potato Topping: 

1. Peel, wash and boil or steam the potatoes until cooked 

2. Add the milk, salt and pepper to taste and mash the potatoes

Tip: I use this vegetable chopper from Sharper Image to make prep fast and easy!

The browned beef and vegetables.

After adding the broth, seasonings, frozen vegetables and gravy.

Transferred to a casserole dish.

Potato is added and surface is roughed-up.

Race Pace

The 10K training program I'm following has me running a shorter distance once a week, at race pace. Today it was 3.5 miles. I decided again to turn off the voice feedback about pace and speed on Runtastic and just run faster than the easy pace I ran yesterday. My stats look pretty good and it appears "race pace" for me is around an 11 minute mile while an easy pace is around a 12 minute mile. How can only 1 minute/mile faster feel SO much harder? I'm learning a lot from this training, the most important lesson is that I care less about speed or pace, and more about enjoying the run!

The day was warmer today - got my sweat on!

Lisa's Cock-A-Leeky Soup

Lisa's Cock-Leeky Soup

Last fall, I bought a large organic leek with the idea of making some kind of soup with it. I also wanted to include chicken, since I wanted to ensure that I was getting enough protein for my active lifestyle. After searching the Internet, I found several recipes for a traditional Scottish soup with chicken and leeks. I modified the recipe substantially because I like A LOT of vegetables!

I made this recipe today, and it made 7 servings of 16oz per serving. I freeze half and refrigerate half, and then dip into it for lunches throughout the week.

Ingredients (all organic or local when possible):

1. 1 x Medium sweet onion chopped
2. 2-3 stalks celery chopped
3. 1-2 medium carrots chopped
4. 1 large leek, rinsed and sliced - white and light green part of leek
5. 1 tbsp. crushed garlic
6. 1/2 tsp. crushed red pepper flakes
7. 1 tbsp. extra virgin olive oil
8. 1/4 cup chopped flat leaf parsley
9. 20 oz boneless skinless chicken breast (added to soup whole, then shredded after it is cooked)
10. 4 cups low sodium chicken broth
11. 4 cups water
12. 1 cup quick cooking pearl barley
13. 6 oz. white button mushrooms
14. 4 cups baby spinach
15. Salt and pepper to taste

Directions:

1. In a large soup pot, saute ingredients 1. through 6. in the olive oil over medium heat until onion begins to go transparent.
2. Add ingredients 8. through 11. bring to a boil, then reduce heat to a simmer, and allow chicken breasts to cook in the mixture for around 20 minutes or until cooked through (I always remove the largest chicken breast and slice it in half to ensure there is no pink in the middle)
3. Remove cooked chicken breasts from the soup and shred with a knife and fork into bite-sized pieces.
4. While shredding the chicken, add the barley and mushrooms and cook over medium-low heat for 10 minutes.
5. Return the shredded chicken to the soup, and add spinach so the chicken is heated through and the spinach is wilted.
6. Season as needed with salt and pepper.

Tip: I buy carrot and celery sticks and chop those. It makes the chopping easier!

Tip: Be sure to wash the sliced leeks very carefully to remove any signs of dirt.

Tip: I store half in the freezer and 1/2 in the fridge



It's a large serving (16oz), low in calories, high in protein and fiber, but low in fat!