Sunday, June 12, 2011

Oregon Coast weekend

I'm writing this hoping to pass time while riding in the car, heading home from a weekend on the Oregon coast. I am a terrible car passenger if I have to sit for more than an hour or so. My back tightens up and I am constantly wriggling and readjusting myself to try to get comfortable. Today (and on the drive south on Friday) my left glute has been pinching me (sometimes down the back of my leg), and it is quite bothersome. Just the left side. I guess that's better than both sides.

So I am hoping to distract myself with hunting and tapping on the iPad. (I've already finished my Runners World magazine and read a bunch of blogs. Trying to break things up a little.)

Rod and I spent the weekend in Gearhart, Oregon (just north of Seaside) at the Gearhart Ocean Inn. I had bought a Living Social deal which would have been great except that I bought one for my parents as well. For various reasons they didn't make their reservations prior to the June 1 booking deadline, and now they can't use it. So my deal was actually no deal, as I ended up paying double. Before we left I asked if I could still book for them (since the voucher is good in the fall), but they said no. I was truly on the verge of tears. I was so sad because I had really thought my parents would have enjoyed Gearhart. I did tell the manager that I would never come there again, and I wasn't being mean-spirited, I truly could not bear to go there again after this. I do understand them "needing" to enforce the rules (after all, it's much more advantageous for them to take my money and not give me anything in return), but they only sold a limited number of packages, so I do think they are being a little mean-spirited. (Added later: I have been looking into whether I can talk them into at least honoring the face value of the voucher, based on state laws regarding expiration of gift certificates. I'm still thinking on it.)

Anyhow. Enough sour grapes.

Friday morning I got up early enough before our planned departure to squeeze out about 8.6 miles. 2.2 miles easy warm-up (> 10 minute average pace) followed by 6.2 miles sub-9. Well, the first of those was 9:05 but the rest were enough under to average out. Then .2 to the door of Starbucks.

I had packed the night before (as usual, a stress-filled experience, I don't like packing!), so I was able to eat breakfast and get dressed fairly quickly. Rod picked me up about 10:00 and we headed south. And west, then south again.

Even though Rod went to law school in Eugene and has spent plenty of time in Oregon, he's never been north of Lincoln City on the Oregon Coast, or south of Westport in Washington. I, on the other hand, have been to Ocean Shores and Long Beach (WA) many times, as well as the northern and central Oregon coast. So I was kind of the tour guide and he was the wide-eyed tourist (or wild-eyed, haha).

On the way down we headed west from Olympia to Montesano and Raymond. My plan was to have lunch in Astoria, right across the border. That put lunch a little late in the day; I think we got to Astoria around 2:30. I was glad I'd had a pretty good breakfast.

The Astoria Bridge from Washington to Oregon is amazing. It's over four miles across the Columbia River, and it climbs quite steeply on the Astoria side and circles into town. There is actually a 10K in October called the Great Columbia Crossing where you run across the bridge from Washington to Oregon. I have been interested in this race for a while but I am not sure it is worth the trip for a 10K. (Plus it's a week before the Portland Marathon so I'm already traveling for that.)

We had lunch at a bakery cafe called the Blue Scorcher. What I'd failed to realize in my Internet search was that it's a vegetarian cafe. (Not that there's anything wrong with that.) We both had grilled portabella sandwiches. They were good and I think Rod liked his too, even though he said something about a ribeye for dinner....

Gearhart is only twelve miles south of Astoria, so we arrived pretty quickly and checked into our room. After settling in, we headed down to walk on the beach, of course. There's about a quarter mile walk across the dunes (which is typical for the coast), then a bit of really soft sand before we got to the hard packed sand. The hard pack was great for walking, running, and biking. (It's hard enough for driving, but there can be difficulty with the soft sand...as we saw with an unlucky car on Saturday.)

To the south we could see the buildings of Seaside, so we decided to walk down the beach and see if we could make it to Seaside. We were able to walk about a mile before running into a river-like section of water that we could not ford. So we turned back. Seaside would have to be reached by car.

For dinner we crossed the street to the Pacific Way Cafe. This is a really wonderful cafe (with attached bakery open in the mornings) in a historic building that was once a boarding house and grocery store. They have a nice eclectic dinner menu, plus a selection of pizzas. I was really wanting pizza, so I ordered a side salad with grilled steak (for protein) plus a pear, gorgonzola, and walnut pizza (I got a medium and saved the leftovers for breakfast). Rod had a New York steak (probably still suffering from the veggie lunch). We also ate our way through a generous bread basket (deeelicious bakery bread) and shared a marionberry crisp for dessert.

Saturday morning I headed out for a run. Gearhart might not be so great for a long run, but I was able to put together a medium length run. I planned to run on the beach but wanted to get a few miles in first. I ended up running about a mile along 101, which luckily I didn't ever need to do again after I got a better sense of the town geography. I ran up by the golf course and through some streets of fancy beach houses at that end of town. I stopped to check out the menu at McMenamin's Sandtrap restaurant (and use the bathroom), then back down to our end of town, where I braved the beach. I only had time to do about a mile and a half on the beach, but the running was good. I was doing about a 10:30 pace on the hard sand, which was about the same as my easy road running that morning. (For the weekend, I abandoned my "sub-10 easy" efforts.) Total distance, town plus beach, 7.77 miles.

I stopped at the Pacific Way Bakery for an Americano and couldn't resist a delightful-looking cherry almond scone. I ate about 3/4 of it along with 1.5 pieces of the pizza for my breakfast.

After I got dressed we checked out bikes and took them for a pedal around town and along the beach. We accessed the beach at the north end of town, which is where we saw the unlucky car stuck in the sand. They were trying to get out on their own when we first saw them. The tow truck was arriving just as we returned from our beach riding a while later.

Riding on the hard sand was so fun! I never realized that a one-speed bike could be so fun and easy to ride. I took some pictures of Rod as we were riding along. I was impressed (with myself) at how well they turned out!











Then a couple posed shots.












Does this bike make my butt look big? Yes, yes it does.

After we finished with the bikes we walked over to the Gearhart Grocery (across the street from the bakery and cafe) and bought deli sandwiches for lunch. I went with my traditional turkey and havarti (mustard, no mayo). Rod went all out with two kinds of meat and two cheeses! All on Dave's Killer Bread. We are in Oregon, after all. I also bought some fruit, oranges and grapes and, by request, a peach for Rod. We ate in the hotel garden, in the sun.

I could have spent a lot more time lounging in the garden, reading and soaking up some almost warm rays (maybe in the 60s?). But we had some touristing to do.

First destination, ten miles south to Cannon Beach. I had stayed in Cannon Beach last year after the Newport Marathon, and noticed how much the town had grown in the years since I'd been there. Since Rod has never been to Cannon Beach, and was accustomed to his memories of sleepy Oregon Coast towns from twenty years ago, he was a little blown away by the crowds of people and blocks of shops and restaurants, not to mention dozens (hundreds?) of hotels, motels, and inns. We were primarily there to see Haystack Rock, so we parked (lots of good parking in Cannon Beach) and walked across the street to the beach.





I tried to take a picture of us, but Haystack Rock did not get in the picture and the sun messed up the lighting. It was also pretty windy.





We didn't feel like shopping, so we returned to the car and headed to Seaside. Before going into town we made a quick stop at the Nike outlet store. I finally got a new pair of running capris! The two pairs that I have are old and wearing out. I'm not going to stop using them, but I wanted a new pair in case they went south. These were only $10 off regular price (hardly a deal), but since there's no sales tax in Oregon and I need them, I thought it was okay.

Then we drove into downtown Seaside. Did I mentioned Rod was accustomed to a quiet Oregon coast? Seaside was complete cultural overload for him! I think it might be a little like a New Jersey seaside town. Arcades, candy shops, tons of tacky tourist shops, and a frenetic tourist vibe. Part of it might have been the sunny day...Northwesterners go a little crazy when the sun comes out after a long, dark, wet winter. The beach was packed with wannabe sunbathers (like Waikiki beach, haha). We walked along the Promenade and marveled at the huge, almost tenement-like hotels. At least when we got to the south promenade it was a little less populated.

We were looking for a restaurant that Rod had read about in a magazine. I will say, when we found it, it looked very nice and I'm sure the food would be great. But it was just mid-afternoon and we really didn't want to hang out for two or more hours until dinner.

I must mention that Seaside is a very historical town...it is where Lewis and Clark ended their Oregon Trail journey. Here I am with the Lewis and Clark statue on the promenade.





We went into a few shops and checked out the indoor carousel. All the carnival type rides are inside, which is just weird. Pretty soon we were happy to get in the car and head back to sleepy Gearhart.

We are just hermits, I guess. We prefer semi-deserted beaches and quiet streets and sidewalks. Back in town we walked a couple of blocks to check out a couple of shops I was interested in. One was an antique and gift shop. Really it was more decorative gifts than antiques, but I loved everything. In fact, I found a Father's Day gift for my dad! It's an embroidered "England" pillow just like my commemorative Boston Marathon pillow. Almost every city, location, and landmark is somewhere my dad has been in England. At first I resisted because it was so expensive, but after I looked up the manufacturer's website where it cost even more, I ran back to the shop to get it before they closed.

The other shop was a small nursery and garden store. We had a nice little botanical experience walking through the plants. Rod was impressed with the reasonable prices but we were not able to haul a large Japanese maple home in his Subaru.

When we abandoned the idea of eating in Seaside, we decided to go back to the Pacific Way Cafe instead. We made a reservation for 6:00, which was a good idea as they were fairly busy. They were happy to see us back! So they claimed. We do eat well, and also keep them busy filling our water glasses.

We had both pretty much decided what to order, when we learned that the special was fresh caught razor clams! (Fried, of course, how else would you fix them?) Thats what we got, of course. I also had a cup of the soup du jour, a light yam and corn chowder, and Rod had French onion soup. The dinner came with a small salad, green beans, and mashed potatoes. (Plus the bread basket.) I only had a couple bites of potato, because I wanted marionberry crisp again! Rod had coconut cream pie. We were full.

For the final activity of the day, we walked back to the beach to watch the sunset. Unfortunately a bank of clouds rolled in and obscured it...it was also pretty cold! I was ready to head back as soon as the sun disappeared.





On Sunday morning I was out a little earlier to get my run in before we left. Once again I was running at vacation pace. Today, though, I had a better idea of where to wander around town to get in a few miles (I think four) before hitting the beach. I got onto the beach at north Gearhart, ran as far as I could south, then retraced my route back. To make the distance pass, I ran from log to log. At my turnaround, I took a picture of Seaside in the distance.





I did about three miles on the beach before returning to the streets. I reached the bakery at 8.18 miles (putting my week's mileage solidly over 40). At the bakery I got my Americano, plus some scones and bread for my parents.

Finally, on our way out of town we stopped for breakfast at McMenamin's Sandtrap. It was good that we had a hearty breakfast, since the drive home was long and grueling! Working on this post did get me through the last couple of hours in the car. (That was about half of this, I finished the rest tonight.)

I brought the bakery stuff to my parents, and hung out with Eva a little. Then I went to Rod's and he barbecued steaks for our last weekend dinner. Now it's late and only a night's sleep remains of my weekend!







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Sunday, June 5, 2011

On the seventh day, I rested

I think if God could take a rest day, I can too, right? (On my training schedules, Sunday is always day seven.) So, after two quality medium-long runs (one of which could probably be called "long"), today I gave my legs a break from running and even from cross-training. I think they needed it; with the weekend runs plus my speed work from Wednesday, my legs have been feeling rather tired and achy. I hope this will leave me fresh for the new week tomorrow.

Friday - pace run. 9.5 miles with 7.5 at ??? pace. The ??? is because my actual pace was a little better than marathon pace but not fast enough for half marathon pace. I had planned to do a few miles at around 9:00 and then push toward 8:30. But circumstances conspired to keep me around 9:00 until the final 1.5 miles. I had to stop twice to take work calls. The second one was so long that I completely cooled off and my legs stiffened up. It was an effort just to revive my 9:00 pace, let alone pick it up. But my final full mile was around 8:38 and the last half mile (.57 actually) was sub-8:00 pace (7:59 to be exact). So I felt it was a success anyway.

Saturday - long run. Planned distance -14 miles. Actual distance - 15 miles. Running time 2:27:09, average pace 9:49. Yesterday was our nicest, warmest day this year and I headed out in a sleeveless top and shorts at 9 a.m. My legs felt pretty tired and heavy, so with that plus the unaccustomed warmth, I wasn't sure I could maintain a sub-10 "easy" pace.

My first two miles were warm-up pace at 10:32 and 10:17. Mile 3 was downhill so I picked up the pace (9:31) and passed the 5K distance at 31:03 (10:01 pace). Now I just had to maintain a 10-minute pace for the remainder.

My route had some decent hills, ups but also downs, and I was ticking off some decent miles pretty easily. (Well, as easy as running ever is.)

The splits are a little off because my watch shut off during a bathroom stop so I have a couple partial miles in there.

Mile 4 - 9:30
Mile 5 - 9:55
Mile 6 - 10:01(long hill)
Mile 7 - 9:54
Mile 8 - 9:52
Mile 9 - 10:03 (short, steep hill, but it's the last hill!)
Mile 10 - 9:48
Mile 11 - 9:32
Mile 12 - .2 at 9:34 pace
Mile 13 - 9:36
Mile 14 - 9:41
Mile 15 - 9:30
Mile 16 - .8 at 9:26 pace

I am pleased with the negative splits, but I recognize that it's partially due to the road terrain.

Later in the day we had a combination birthday party for Rod and my niece Eva, who will be two this week.

Here's Rod and me in our party hats enjoying dessert (with lighting problems due to the sunshine, even though it's almost 8 p.m.).





I gave Eva twin baby dolls for her birthday...my sister is having twins in a month or so! Even though this is not the greatest photo, you can see Eva with her babies.





That crazy Bo Peep outfit she is wearing was a gift from my mom...usually she has better taste.

Today I spent many hours in a chair in the sun, reading blogs and books on my iPad and sipping iced coffee. I spent a lot of time trying to get a decent self portrait with the iPad camera and I have not really succeeded yet! I always seem to come out looking distressed....




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Wednesday, June 1, 2011

National Running Day

I almost always love running when I'm finished, often love running while I'm doing it, and almost never love running before I start. Hence another morning when I managed to convince myself to wait until after work to go running. Even though I knew it would be no more appealing then.

In the morning my mind is willing to run, but my body is weak. And tired. And achy. In the afternoon my body is good to go, but my mind is cluttered and agitated from the stresses of the day. I know that many people run to relieve stress and anxiety. Stress makes me want to not run (although it does help the stress go away once I get going).

So there I was today, after meeting with a particularly toxic client, and then going to two grocery stores to get the best price on Copper River salmon, and all I wanted to do was go work out at the Y and read blogs on my iPad. Or crawl into bed with my iPad, either one. I actually contemplated postponing my run to Thursday morning, a couple of times. But each time I thought, "but it's National Running Day!"

And so I went. Two and a quarter miles warm-up, then the track for 800s.
Seven...if I could (I kept open the option of quitting at any time). There were two different softball games being played in different corners. I was a little worried about spectators or players getting in my way, but mostly they stayed off the track. I thought having so many extra people around might slow me down, but possibly it made me a little faster. Either that or I am actually getting faster...nah....

As usual the first two were hard, the next one was hard, the one after that was hard...well, you know. But after four I was on the second half countdown and the end was in sight. Many of my 800s were a little more than half a mile long due to some weaving on the track. My paces:

7:47
7:49
7:48
7:48
7:36 (where did that come from?)
7:48 (even though I had to stop when a little girl ran in front of me)
7:40

I jogged about a quarter mile between each repeat, and did an easy lap around after I finished before heading home. Total distance 8.26 miles, average pace 9:04.




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Monday, May 30, 2011

ABCDEFood!

I stole borrowed this ABCs of Food questionnaire from Janetha of Meals and Moves, who got it from another blog, who might have got it from the original creator XC Foodie. Or someone else along the way. Since I love both food and quizzes, obviously I jumped right on it! So here goes....


A is for Apple, what is your favorite variety?



Honeycrisp in season...which is late summer. Year round I like Braeburns. They are crisp and sweet. I really like most kinds of apples as long as they are crisp. Can't stand mushy or mealy apples!



B is for Bread, regardless of nutrition, calories, or whole grains, what is your favorite type to have a nice big piece of?



I love bread, even though I limit my consumption. Some of my favorites...hearty grain from the Calico Cupboard in LaConner, especially with honey butter...whole wheat rolls from Sisters in Everett...any and all breads from Sarah's in Wiscasset, Maine.



C is for Cereal, what is your favorite kind currently?



Fiber One original, it's really the only kind I eat and I. Love. It.



D is for Doughnuts, you might not currently be eating them but what kind do you fancy?



Anything with maple frosting! Maple bars of course, but you should try French crullers or old- fashioned doughnuts with maple frosting. Yum-o!



E is for Eggs, how would you like yours prepared?



Veggie scramble, heavy on the veggies!



F is for Fat Free, what is your favorite fat free product?



Oikos Greek yogurt!



G is for Groceries, where do you purchase yours?



QFC (in my neighborhood), also Safeway and Haggens on occasion.



H is for Hot Beverages, what is your favorite hot drink?



I drink Americanos all the time, and hot tea, but for a special treat I love a nonfat mocha with a pump of peppermint.



I is for Ice Cream, pick a favorite flavor and add a fun topping.



How about coffee ice cream with hot fudge? And maybe some crushed peppermint bark, like a cold version of a peppermint mocha? (I've never actually done that.)



J is for Jams and Jellies, do you eat them, and if so what kind and flavor?



I do eat jams and preserves (not jelly so much), and my favorites are the seedy dark berry kinds! Boysenberry, blackberry, and raspberry. I have a special favorite in Nervous Nellie's blackberry peach conserve. OMG yum!



K is for Kashi, name your favorite Kashi product?



I don't eat Kashi!



L is for Lunch, what was yours today?



This is sort of atypical for me, but I used up some odds and ends... I had a Hebrew National lowfat beef frank on a Franz sorta whole grain bun with mustard and relish, some leftover coleslaw on a bed of spring greens, Mary's Gone Crackers curry-flavored sticks, and watermelon. Then half a cup of peppermint ice cream (leftover from the holidays!) because I was craving something sweet.


That was Thursday by the way, I've been working on this quiz for a while.



M is for microwave, what is your favorite microwave meal/snack?



I like to cook an egg and/or egg whites in a custard cup and top with salsa.



N is for nturients, do you like carbs, fats, or proteins best?



Well, even though I feel that moderating quantity and types of carbs is important for weight control, I do have to admit that I love me some carbs most of all. Obviously all my beloved veggies and fruits are carbs, and I do love breads and carby sweets as well. In the healthy eating arena, after the fruits and vegetables, I do lean towards proteins but carbs are my secret love.



O is for oil, what kind do you use?



Mostly olive oil.



P is for protein, how do you get yours?



Eggs and egg whites, greek yoghurt, salmon and other fish, chicken and turkey, beef. I have noticed, in comparing nutrition data info, that chicken, turkey and fish offer a lot more grams of protein per serving than non-meat protein sources...I think I should probably eat them more often.



Q is for Quaker, how do you like your oats?



Pumped up! I like both steel cut oats and regular oats...also raw regular oats soaked for overnight oats. Regardless, I like to add at least some of the following... fruit, berries, banana, dried cherries or other dried fruit, a sprinking of chopped nuts, chia seed, cottage cheese stirred in at the end, egg white stirred in during cooking, greek yoghurt as a topping, a drizzle of maple syrup or sprinkle of brown sugar, fiber one cereal as a topping, granola or trail mix as a topping. I do not use all of these at one time!!!



R is for Roasting, what is your favorite thing to roast?



Vegetables! Sweet potatoes, parsnips, carrots, brussels sprouts, beets, bell peppers, zucchini, mushrooms, onions, eggplant. I am sure there are more possibilities but these are the ones I have enjoyed.



S is for Sandwich, what is your favorite kind?



BLT (bacon, lettuce, and tomato). I hardly ever have them but that answer came immediately to mind so it must be true!



T is for Travel, how do you handle eating while traveling?



It really depends on whether I am on a foodie trip or not. Sometimes I will bring along food (especially breakfast stuff), shop in grocery stores, delis and such, and eat mostly "in." (We do that a lot in England.) But if I am traveling in a place where the food is special, I love to seek out delicious local food in restaurants and other food venues. I do keep up with exercise on vacation. I run most days, and depending on where I am, may do a lot of walking. more so in places where we don't have a car, like London!



U is for Unique, what is one of your weirdest food combos?



Compared to all the food blogs I read, I can't say that anything I eat is very strange!


V is for Vitamins, what kind do you take?



Right now, none. Sometimes I take Vitamin D, Vitamin C, and fish oil. And/or maybe a multivitamin.



W is for Wasabi, yea or nay?



I say yea!



X is for X-ray, what would we see in your stomach right now?



As of tonight, Monday, a lot of Copper River salmon, asparagus, salad and fruit. My mom's birthday dinner!



Y is for Youth, what food reminds you of your childhood?



Norwegian pancakes (some people call them Swedish pancakes). They are very, very thin pancakes with butter and sugar, rolled up. My Norwegian grandmother used to make them for us.



Z is for Zucchini, how do you prepare it?


Most often, sliced and sautéed. Sometimes oven grilled or on the barbecue. Today we had raw sliced zucchini with chipotle dip and and it was delicious. Also, baked into zucchini bread is a good way to use excess garden zucchini!

That was fun! What are Your favorite foods?

Sunday, May 29, 2011

I Won I Won I Won!

I just found out I won the Merrell shoe giveaway from Mom vs. Marathon! Luckily I was scanning my Google reader tonight and came across the post where she announced it. I also got a comment from Alma at The Average Woman's Running Blog letting me know, but somehow I didn't see that until tonight either. So excited! I'll post about what I get! Thanks Kerrie!


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Long weekend

I've been reading about everyone's Memorial Day races (except for the ones on Monday), and kind of wish I had a race this weekend. But not too much. I've done races every weekend in May (Bloomsday 12K, Heroes Half Marathon, Have a Heart 10K, and Seattle's Best 15K). The only race I could find for Memorial Day is about an hour away from here, and I really don't feel like making the effort. There's a local 5K in mid-June which seems a lot more appealing. Mostly because of the location.

I decided to do my "long" run on Friday so as not to suck up too much weekend time. (Yeah, better to suck up work time instead.) My planned length fluctuated along with my willingness to get out of bed Friday morning. When I finally got myself dressed and out the door I tentatively planned on twelve miles, which seemed doable, time wise.

But I was a little dissatisfied with the idea of twelve miles, as that had been the distance of my long run two weeks ago, plus the total miles I had run last Saturday with the 15K. It didn't seem like progress, for distance at least. (I do feel like I have been making progress with speed.) My only longer run since Boston had been the half marathon plus warm-up.

My current "plan" is training only for half marathons through the end of June. Obviously long distances aren't necessary. But I do want to work up to 15-16 miles by that point, both to help my half marathon performance and to be ready to launch into twelve weeks of marathon training (for Portland).

So, taking into consideration the amount of time I had available without being desperately late, I decided to up the distance to 13.1, with the ability to cut back if necessary. Actually my whole route allowed me to cut the distance short at any time if needed.

Friday morning was cloudy and cool but not cold. I wore my Boston shirt quite comfortably, plus gloves which I removed after about three miles.

At my 3.25 mile potty stop my average pace was just slightly over ten minutes. It took me much of the run to get to a 10-minute average pace, although I finished a little under, at about 9:56. (Total running time 2:10.) Of course it took a few miles to overcome my slow starting mile, but what really happened was that most miles in my first half were under ten minutes, but then most miles in the second half were a bit over ten minutes. Until the final couple miles.

I have an unsubstantiated theory that my "easy pace" was faster when I was listening to music on my iPod, and a bit slower when I switched to a podcast at about 6.5 miles. Of course the relative up and down hill terrain might have played a role as well! But since it was all easy, I was just happy to average under ten.

On Thursday I had read in another blog about "funfetti cookies" made with cake mix. They caught my fancy, and one google search and quick trip to the store later, and I had a batch of fun(fetti) cookies to bring to work and give away. Here is a plate of cookies wrapped for delivery! No, I am not a professional photographer.


FUNFETTI COOKIES
One box funfetti cake mix
1/3 cup oil
Two eggs
Frosting-- I used a can of whipped funfetti vanilla frosting, but you could use regular funfetti frosting or make your own
Extra jar of sprinkles (I got stars--if you are not using funfetti frosting I would get two jars of sprinkles)

Preheat oven to 375 degrees. Pour cake mix into a bowl and stir in some of the extra sprinkles if you would like. Mix in the eggs and oil until blended. Form dough into one-inch or smaller balls and place on ungreased baking sheet (I put a baking mat on mine). Flatten balls with a glass dipped in flour. Bake 6-8 minutes until lightly browned around edges.

Cool on baking sheet for two minutes then remove to rack. Frost and decorate with sprinkles (this is why you need extra, there is not enough with the frosting). Makes 36 or more cookies depending on size (I had 42).

I gave away most of the cookies but have had a few as post-run treats!

My second run of the weekend was today, Sunday. Since I did the long run on Friday I wanted to do a "pace" run today. I was a little nervous but told myself that if I couldn't hit the paces of course I could just run.

The plan: 8 miles progressive pace run
2 miles WU
2 miles @ 9:00 (MP)
2 miles @ 8:45 (HMP currently)
2 miles @ 8:30 (HMP goal)

It went amazingly well! Even the warm-up miles went well. Mile 1 was 10-something (like :09) and mile 2 was 9:20 (even with a long uphill in it). I was doing a loop that was just shy of four miles, and I planned so that I'd start my first pace mile on a downhill for a boost.

Mile 3 - 8:50
Mile 4 - 8:57

So that was good, so far, but I wasn't sure about picking up the pace...

Mile 5 - 8:45
Mile 6 - 8:43 (this had that same long uphill)

There's a reason why 8:45 is my go-to half marathon pace!

I got to start my final pace miles on a downhill, and it shows.

Mile 7 - 8:15
Mile 8 - 8:25

I wanted to make it a 10K, so...

.2 at 8:18 pace (1:40). I think that adds up to 53:35 for the 10K.

I felt like going a little further so I did two more miles recovery.

Mile 9.2 - 9:10
Mile 10.2 - 9:30

Plus .05 more to make a total of 10.25 miles with an overall average of exactly 9:00 per mile.

On the walk back from Starbucks I saw these cool trees planted along the sidewalk. This is a close-up, they are actually tree-like in shape.


In the afternoon Rod spent three interminable hours assembling a new barbecue. Painful, but the end result got us delicious ribeye steaks for dinner!

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Tuesday, May 24, 2011

To be or not to be...sugar free

I have been wrestling off and on with the question of whether I should jump into the June 10-Day Sugar Free Challenge. You can read more about it from Amanda at Run to the Finish here. Basically it calls for giving up all sugars, syrups, sugar substitutes and fruit juice from June 1-10. The purpose is to reset your taste buds and get rid of sugar cravings, with the long term goal of reducing overall sugar consumption. It doesn't necessarily mean giving up all sugar, forever. The ten days is a sort of detox period, for your body, your taste buds, and your mind.

Now, in many ways I think this is a great idea and it would, in fact, probably be great for me. I do have a wicked sweet tooth and periodically I set out to shun sweets and desserts in hopes of conquering my sugary desires. In fact, I would say that I am almost constantly in a period of avoiding sweets, it's just that sometimes I am more successful than other times.

I know that giving up sweets would probably help me in my desire to lean up some (read, lose a few pounds) in order to improve my running. I would say that on many, if not most, days, I consume 300-400 calories that can be attributed to unnecessary treats (cookie, piece of cake, candy, etc.). That is not including the sugar calories that are in "allowed" sweets (a spoonful of honey* in my tea, a drizzle of maple syrup on greek yogurt). (I really don't eat as much sugar as this makes it sound!)

As far as sugar substitutes, I know it would not hurt me to reduce my consumption of Coke Zero.

With all that, you would think that I would enthusiastically jump on the Sugar Free bandwagon, wouldn't you? Plus, I love a challenge!

But...I think not. Probably not.

Why not? I have pretty good reasons and not so great reasons. I am not sure which is which. But....



  • Rod's birthday and my niece Eva's birthday fall right in the middle of the challenge. I suppose I could eschew all birthday cupcakes and other birthday desserts that are on offer that weekend (and eat strawberries), but honestly, I think that would be rather mean to the others involved. I know that Oprah didn't eat the cake at her 50th birthday party...but I bet she kind of regrets that now. I have declined desserts at some events, and will again, but it seems a little extreme to reject all special event desserts considering that I am not on a major weight-loss diet.

  • I always put two Splenda in my grande Americano (coffee). It doesn't make it sweet, just takes the edge off. If I eliminated the Splenda, I would probably compensate with more cream, and what benefit is that?

  • The aforementioned Coke Zero. Yes, I know this is a bad reason. But I love it so! It will be easier to drink more water when the weather gets hot. But giving up all sweeteners would also mean eliminating things like Crystal Light, and TruLemonade (great in water or iced tea!). Frankly, I don't believe these sweeteners make me crave other sweets in the way that cookies and "real" sweets do.

  • The drizzle of maple syrup on greek yogurt provides a lot of satisfaction for very few calories. Same thing with a spoonful of jam on a peanut butter or almond butter sandwich. And what about the small amount of sugar in Justin's maple almond butter?

  • I don't want to examine the ingredients of everything and eliminate it if there is a little sugar. For example, Oroweat Double Fiber English Muffins. I actually don't know if they contain sugar. But I don't want to stop eating them. I occasionally buy whole grain scones or banana nut muffins for breakfast. I know they contain sugar. I don't have to have them...but I would substitute an English muffin instead.

  • And then there is the issue of bars. Meaning granola bars, snack bars, whatever. I actually don't eat a lot of bars. But I do like the South Beach Fiber Fit bars (110 calories) for an occasional treat or snack. Or I might have half a PR*Bar as a pre- or post-run snack. Or a mini-Clif bar or mini-Larabar if I have them. I don't have to have these...but I might substitute an English muffin (or half) with almond butter instead and...see above.

  • And what about Gu? Pure sugar. Okay, I know I'm taking this a little far, I doubt that I will need any sports gels during this ten-day period, but that is another example of a sugar product that is intended to help, not hinder, my running.
Having said all that, who knows? I may end up jumping on the sugar-free train after all. But I'll probably just stick with my current goal of moderation most of the time, with an occasional treat on special occasions, and try to avoid making treats a daily thing.

And...today was speed work! I had to cut my distance to 7.27 miles again because of work (darn those courts for starting so early!). I did two miles warm-up, then three tempo interval miles (10K pace) with half mile recovery at approximate marathon pace between, plus another half mile at 10K pace (I would have done a full mile but just didn't have time), and a quarter mile recovery at the end.

My splits:

1 - 10:46
2 - 9:58
3 - 8:24
4 - (half mile) 8:56 pace
5 - 8:12
6 - (half mile) 9:17 pace
7 - 8:18
8 - (half mile) 9:17 pace
9 - (half mile) 8:18 pace
10 - (.27 mile) 10:09 pace

Total distance 7.27 miles, 1:05:19, 9:07 average pace. If you average all the tempo splits, they come to exactly 8:18 pace!

*I intentionally consume small amounts of honey for the antibacterial properties, to help fend off colds.