The goodness that came in the mail today:
I’ve already made and tried the Superhero Muffins (delicious!), and the Banana Spelt Bread is cooling and ready for breakfast tomorrow. I’ve wanted this cookbook since before it was released this summer, but made myself wait until my birthday to get it. I highly recommend Run Fast Eat Slow if you like good food that also happens to be healthy and nourishing. There is a good mix of drinks (smoothies, tea lattes, etc.), snacks, salads and light meals, main entrees, and treats. And that’s not all! I sound like an infomercial. Seriously though, every recipe looks awesome.
On the workout front, I’ve been keeping up with my normal running routine, although I’ve subbed in a track workout every other week in place of my tempo run. I think it’s super important to have one faster or challenging workout per week. Although I take some time off a couple times of year from all speed work (usually after my December half marathon and after the end of the local racing season), for most of the year I include a tempo run in my weekly schedule. My 5k times have improved with just a weekly tempo run, and I think tempo workouts have an even greater impact on longer races – the 5 mile, 10k and half marathon.
During and just before my racing season, I will substitute a track workout for a tempo run every other week. I like doing 5k paced track workouts because
my coach makes makes me do them they help me to lock in my pace during a 5k race, give me confidence that I can run fast, and also help me to get faster. However, as Bill likes to say, “the track giveth and the track taketh away.” My body (especially my feet) take a beating from the combination of regular track workouts and races. So I try to limit my time on the track to key times during the year.
Racing! Although I missed the first race in the local series this year (we were in Chicago in August), I was able to run the September race which was the Rock N Run 5k in Casselberry. I’ve always liked this race, mostly because there are no brick streets. I ran a 21:37 (6:57 pace) which I was very happy with. Four seconds faster than last year’s race, and my new PR for chipped races. I am also now fairly convinced that I did not run a 21:29 at the July race, as I used the mile marker clocks during the Rock N Run to estimate the distance I ran before I started my watch at the July race. I’m pretty sure it was a bit longer than the two seconds I previously estimated. Obsess much?
My last bit of workout news is that I’m back on the strengthening train again. Twice a week for the past month. For real. I’ve started doing the workouts at the gym instead of at home and it’s made a big difference for me in terms of convenience, liking it more, and making it a more challenging workout. There is a lot more space, and all of the equipment I need is there – a better variety of weights for different exercises, a step to elevate my legs for some of the abdominal work and an exercise ball that is not half deflated (or my kids’ hopping ball with a handle on the top of it, also half deflated). The best part is, I discovered that I actually kind of like going to the gym. So that’s been kind of fun to discover. Oh, and I’m getting stronger. My planks have gotten longer and my single leg squats are so much easier than they used to be. I need to figure out how to go lower without hurting my knees or add some weights next time. Progress! I guess some consistency in strength training actually makes you stronger. Weird.
Ok, that’s enough for now. Bill’s sofrito chicken and arroz con gandules have been simmering for the last 90 minutes and everything smells so good. I can’t wait to scrape the overcooked rice from the bottom of the pot. Does anyone else do that? It’s the best part!
Which do you prefer, track workouts or tempo workouts?
Favorite strengthening exercise?
Favorite cookbook or recipe source?