Get it in!

Many people struggle to get their workout in.  With the crazy lives we all lead, this is understandable, but in reality time is no excuse for a sedentary lifestyle.  There are plenty of ways to fit in physical activity-- sometimes you just need to get creative!  Here are a couple of ways I've found.

Work out in the morning!  I always feel energized post-workout, and running in the morning always gives me focus the rest of the day.  Plus, then I don't have to worry about scheduling time later!  It's easy for me to wake up a bit earlier, I just go to bed at a decent hour the night before.  My trick is to set my alarm for 15 minutes before I actually want to get up so I can afford to hit snooze once.

If you just aren't a morning person (and many people aren't), schedule a time during the day or night that is expressly for a workout.  Make it like a coffee date, and keep it!  If you plan ahead, you are much more likely to go through with it.

If you absolutely don't have time to set aside for a workout, fit workouts into your daily activities.  This is actually much easier than it sounds; you don't have to walk on a treadmill while at the office, but you can do little things throughout the day to get fit and strong!  Ideas:

1. Take the stairs.  Even if it's just one flight, it makes a difference.  Bonus points if you go up and down a couple of times during your lunch break!
2. Ditch the shopping cart.  When I get groceries, I try to carry the bags out to my car, holding the bags away from my body to work my shoulders.  
3. Keep light weights accessible.  If you're watching TV, on the phone, etc. pick up a weight and do some bicep curls or shoulder presses.  This is actually incredibly effective for me!
4. Replace your chair with a stability ball for a tighter core and better posture.
5. In stead of sitting at Starbucks with your coffee, take it on a walk.  
6. Make date night active!  Rock climbing is such a fun activity, as well as skating, dance classes, and many other active options.  
7. Think of it all as a workout!  In a study on the caloric burn of cleaning, maids who were told their activity would burn calories ended up burning more than those that were not. 

Good luck with all your fitness endeavors!  Comment with any other suggestions!

Back in action!

Many months and miles later, I am back!  During the hectic summer and even more insane cross country season, I fell out of the habit of blogging.  However, I am returning with a purpose: to train for and document my first half marathon!  Registered for the Twin Cities Half on June second, I have begun my training and am embracing it with zeal.

My cross country coach volunteered to give me a training plan if I were to try the half.  As an elite athlete and an outstanding coach, his direction is a once in a lifetime opportunity to really compete in a longer race.  I am now following his training plan daily, and will hopefully document workouts here!

In addition, I have been considering running this half for charity.  I want to see if friends and family would want to donate money to an incredible organization, Opportunity International, based on either my miles logged in training or performance in the race.  But before I explore that, I need to get in the swing of training again!  Thus, my weekend consisted of a lot of running.

As the sun peeked itself over the frosty treetops, I set out for my first long run two days ago.  Long runs are my one true love; I could set a pace and keep it indefinitely, traversing hill and dale until some other commitment draws me back home.  With the snow and ice of the past couple months, coupled with the necessity of Nordic training, I was unable to run anything longer than 6 miles since December.  But, with the watery sunlight on my back and my icy breath puncturing the air before me, I fell right back into my old rhythm.  Surprisingly, I was able to maintain an 8:10 pace for 8 miles, clocking in at just over 65 minuted of running.  I didn't even notice the miles disappearing beneath my feet-- the entire run was a blur of pavement, hills, and houses, and I loved every minute of it.

Then, yesterday, I completed my first progression run.  I was only supposed to run about 6 miles, picking up the pace to a 7:20-7:40 in the last few miles, but excitement got the best of me and I ended up going a grand total of 8 in less than 63 minutes.  Not bad for my first real workout, but I am planning to tone down the volume to avoid the inevitable injuries of doing too much too quickly.

Finally, to recover, I have some delicious Moroccan Lentil Soup.  This high-protein, carbohydrate-rich soup is perfect for fueling my long runs.  Here's the recipe, and a picture!  I added a can of tomatoes to it as well!

INGREDIENTS

• 2 teaspoons extra-virgin olive oil
• 2 cups chopped onions
• 2 cups chopped carrots
• 4 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground turmeric
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground pepper
• 6 cups vegetable broth or reduced-sodium chicken broth
• 2 cups water
• 3 cups chopped cauliflower (about 1/2 medium)
• 1 3/4 cups lentils
• 1 28-ounce can diced tomatoes
• 2 tablespoons tomato paste
• 4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed
• 1/2 cup chopped fresh cilantro
• 2 tablespoons lemon juice

PREPARATION

1. Heat oil in a soup pot or Dutch oven over medium heat; add onions and carrots and cook, stirring occasionally, until softened, about 10 minutes. Stir in garlic and cook for 30 seconds. Add cumin, coriander, turmeric, cinnamon and pepper; cook, stirring, until fragrant, about 1 minute.
2. Add broth, water, cauliflower, lentils, tomatoes and tomato paste; bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until the lentils are tender but not mushy, 45 to 55 minutes. Stir in spinach and cook until wilted, 5 minutes.
3. Just before serving, stir in cilantro and lemon juice.

The bigger the better!

The Griak meet has a tangible force behind it.  When I walked across the lush golf course grass I could feel the excitement pumping through every capillary in my body.  Each breath of fresh fall air, each footfall on the soft but hilly ground, each passing runner with concentrated mental energy-- all contribute to the pulsing live animal that is the Roy Griak invitational.  With five kilometers of hills, this spectator-saturated course is uniquely intoxicating.  I was fortunate enough to race it yesterday, and I have yet to come down from the rush.

Though it was hot and verging on muggy the weather really wasn't all that bad.  I started my day with a tall mug of vanilla chai mixed with caffeinated green tea, then proceeded to down the most fluids I've ever drank in the span of four hours.  When we got to the course I was raring to go but had to keep my cool dozing under the tent for two hours before the warm-up.  By the time we'd finished our routine and the race finally came around I was in an amazing mental state.  I knew I had nothing to lose going into the race and could simply get out on the course and show what I've got.  That mentality brought me up and over the infamous 3k hill and into the downhill stretch to the finish.  I even passed over twenty runners in the second half of my race!

I am so humbled and blessed to have run in such a huge and exciting race.  Yesterday was, for me, what running is all about: having the courage to step up to the line, challenging myself to go beyond what I believe I can do, and appreciating the sport for all it is.

To decompress from the emotional tidal wave of racing, I made a chocolate cake with Swiss meringue buttercream icing.  Here's a quick idea of how to make a Swiss meringue:

First, separate three eggs.  Save the yolks for a future pudding, but place the whites in a heatproof bowl over simmering water, stirring constantly.  Add to the whites one cup of granulated sugar and stir until dissolved and the mixture is hot to the touch (careful not to burn yourself!)

Then, take the mixture off of the simmering water and place on a hot pad.  Beat with an electric mixer until soft peaks form and it comes to room temperature.  Then, very slowly, add one tablespoon of butter at a time, beating constantly, until you have added three sticks total.  Make sure to beat in each tablespoon fully before adding another.

The resulting frosting should be the smoothest, dreamiest buttercream you've ever tasted.  Be careful though: because this is such a light frosting it will not keep well, especially on a cake.  Be sure to eat the cake quickly!

We've got chemistry

The race today was the epitome of fall and cross country.  Set at a beautiful park full of rolling hills and multicolored leaves, it embodied the crisp, excited atmosphere of the season.  Though I didn't race I felt the energy and loved being around it.  To add to the enjoyment, the girls not running the race took a detour to Target to stock up on some snacks.  Zebra Cakes, Goldfish, Oatmeal Crème Pies, and fruit snacks all made their way into our shopping bags, to the delight of all involved. 

For our workout, we did some pretty easy shorter distances at mile race pace, first some 150’s and then a couple 200’s.  Some girls didn't even break a sweat.  My form looked a lot better as I focused on staying on my forefoot as opposed to heel striking and really tried to drive my knees.  Now all that’s left is to correct my arm motion and I’ll have officially conquered the worst of my running habits.  All around, it was a pretty successful day. 

On a completely different note, I created some alum crystals in chemistry over the past week and the process taught me a lot about my method of making caramel.  So, if you've been using my typical recipe for caramel, this is something you might want to pay attention to!

First off: before melting the sugar be sure to put in about a tablespoon of corn syrup or honey and skip the tablespoon of water.  Even this small amount will prevent the melted sugar from recrystallizing. 

Second: after the sugar mixture melts, don’t stir it as it cooks to a nice golden brown.  This will help keep the sugar from recrystallizing since stirring can reintroduce small seed crystals to the mixture or create small scratches that would act as crystallization sites.  Wait until the mixture has reached its golden stage to stir, and then make sure to quickly add the other ingredients. 

Lastly: if you decide to make a ‘wet caramel’ (one that begins as a mixture of sugar and other wet ingredients) it’s a good idea to use one that involved cream of tartar to stabilize the mixture. 

I would highly suggest trying out these tips this weekend and making caramel apple cookies.  I made them a few weeks ago, so here’s the recipe!

Caramel Apple Cookies (Original recipe!)

1 ½ sticks butter, softened

¼ cup sugar

¾ cup brown sugar

2 eggs

1 tsp baking soda

1 tsp vanilla

½ tsp cinnamon

1 ½ cups flour

6 packages caramel apple oatmeal, or 1 ½ cups oats

3 tbsp caramel

¼ cup diced apples (very small)

Cream the butter and sugar, then add the eggs one at a time until smooth.  Add soda, vanilla, and cinnamon, then slowly stir in flour.  Do not overmix.  Pour in packages of oats (or oatmeal) and the caramel sauce, stir just until combined.  Fold in apple slices.  Form into one inch balls and bake on an ungreased insulated cookie sheet for 12 minutes or until no longer shiny.  Enjoy!

Falling in love

Frost speckled my window this morning when I woke up.  I was actually planning on making my way to the kitchen for some morning hot tea before school (no morning practice today!) but when my alarm went off I could barely roll over to reach it.  There was no way I'd make it all the way to the kitchen.  So, as the minutes ticked away all too fast, I lay in my new flannel sheets in a state of hazy semi-consciousness enjoying the feeling of warmth.  When I finally fumbled out of bed I selected my thickest woolly sweater for school and set off for a day full of comfort.

All these feelings are so indicative of Fall for me.  Cozy, relaxing days filled with heady scents and comfort foods.  Therefore, I decided it was the perfect day for pumpkin bread!  I used a recipe from Alton Brown because he tends to have really great classic comfort food recipes.  I made sure to use a chemical leavening agent because I have found that works best for making quick breads that aren't too light.  To keep it moist I decided on using vegetable oil in stead of butter since butter has water content which can actually dry out a cake.  Here's the recipe!

 This is the batter before adding the pumpkin seeds the recipe calls for.  I substituted them for chocolate chips because I personally much prefer chocolate to nuts or seeds, but you can put in whatever you fancy!  

 My loaves were done before the full thirty minutes was up, so check yours early!

Ingredients

• 2 cups all-purpose flour

• 2 teaspoons cinnamon (I added a dash of allspice)

• 1 teaspoon baking soda

• 1/4 teaspoon baking powder

• 1/2 teaspoon salt

• 1 1/2 cups sugar

• 3/4 cup vegetable oil

• 3 large eggs

• 1 teaspoon vanilla extract

• 3 cups shredded fresh pumpkin (I used canned)

• 1 cup toasted pumpkin seeds

Directions

Preheat the oven to 325 degrees F.

Sift the flour, cinnamon, baking soda, baking powder, and salt together.

In a separate bowl, mix the sugar, vegetable oil, eggs, and vanilla. Combine both mixtures and fold in the shredded pumpkin and pumpkin seeds. Once the ingredients are all incorporated pour into a non- stick 9 by 5 by 3-inch loaf pan. If your pan is not non- stick coat it with butter and flour.

Bake for 1 hour and 15 minutes. At this point a knife inserted into the middle of the loaf should come out clean. Cool for 15 minutes and turn out onto a cooling rack. Cool completely. For muffins temperature should also be 325 degrees F., but bake for 30 minutes.

After much ado

I am so so pleased to say that I'm officially rekindling the blog1  I've missed it but have had my share of writing for the past couple months-- college essays provide plenty of opportunity to muse and vocalize thoughts. 

Either way, it's been a great couple months of running and baking.  I've decided that since I've posted on many of my running passions it may be the time to switch to more of an emphasis on baking.  Don't worry, there will still be plenty of both to go around, but I'd really like to post more recipes!  So, without further ado, here's the update:

Since you heard from me last, I embarked on and completed a 400 mile training plan this summer.  predominantly long, base-building miles, this foundation has gien me the strength and development to endure longer, harder workouts this season.  In addition I attended CC camp where activity after activity wore down my body but invigorated my summer.  From there, some of my teammates came with me to my cabin in Montana where we hiked, ran, and horseback rode.  The altitude was tough but after returning to thicker air we were all able to sustain a stronger pace for a longer time with much less huffing and puffing.  Overall, such a great experience. 

The team is looking so good.  As the leaves crisp up and form a crunchy surface for out fall training, we continue to move up in the MN state rankings.  We've made our way from 10th to 5th in a matter of weeks, and it seems our trajectory is dependable  All we need is some team love and affection and a little bit of passion and I think we can really make it onto the podium. 

With such a good team, though, comes a disadvantage for a runner like me  I'm definitely not the fastest, and with so much improvement from everyone, my spot on the team has seriously taken a beating.  However, I keep my head up by remembering that I'd much rather be a member and captain of one of the best teams in state than a top runner for a mediocre team.  What is happening now on my team is bigger than just me; we are laying the groundwork for a legacy, and that fact is very humbling. 

On the baking front, I continue to try my hand at new and ever more complicated recipes and techniques  I've mastered the art of caramel and made some caramel chocolate crunch brownies tonight!   They were delicious.  I also made mozzarella cheese which I baked onto homemade pizza for a delicious dinner after this weekend's homecoming extravaganza.  altogether some great exploits.  I'll have a recipe post next, but I feel I've overwritten already, so I'll sign off with the promise of tantalizing food to come.  Happy fall, everyone!

Summer running

As the humidity sets in and the heat descends like an inescapable fog, the epitome of summer running in Minnesota is about to arrive. We had a three day cool spell to ease us into the summer running months, but with over fifty days still to go we will receive our first true picture of what we're in for. And, of course, I love it. I love the solitary early runs to beat the heat, the relaxed team runs filled with flowing conversation, and even the sweaty long runs that seem to last forever. Sometimes I even wish they really would. We've been running as a team. These first weeks are all easy miles as we adjust our bodies to the wear and tear of distance running. This is a crucial part of training because the body needs ligaments, tendons, bones and muscles that are strong enough to withstand pounding in order to complete training and ultimately get faster. The thing to remember is that these runs are not for speed, they are for strength. No muscular strength, like weight lifting, but for bodily strength in all ways. They should be run at a comfortable but strong pace, resulting in increased stamina and better tissues. They also help with mental strength. Distance runners need to train themselves to simply run, even when it's not desirable. Getting out of the house on a stifling summer day teaches the mind to push away the excuses of bad weather, sore legs, or general discomfort and just put one foot in front of the other. I'm very excited to see where this summer takes me and all the girls I run with because many seem very dedicated to this notion of paying summer dues for fall payback. Hopefully we'll see the fruits of our labor come the CC season!

Still (not) going

I am officially going stir crazy! I haven't run in so long and it's finally getting to my head. I was walking around the park that I usually run at and saw three people from school on runs. This madem e surprisingly jealous; all I wanted to do was fall into step and go for a nice, long run. Alas, I'm forcing myself to complete the non-running assignment my CC coach gave me. It's maddening in the moment, but his cocaching proved amazingly effective last year so I'm choosing to trust his judgment. For the time being, the distraction of my garden is very enticing! It's been expanded to about twice it's original size so I'm choosing some new vegetables to plant in it. I was advised against zucchini and squash because they take over, but I really want to grow cucumbers. We'll see what ends up getting planted. I used the basil to make a pesto that I put over pasta. I started with about a cup of basil leaves and three tablespoons of pine nuts, which i began to puree in my food processor. I streamed in two and a half tablespoons of olive oil and a tablespoon of water, then finished it off with two tablespoons of parmesan cheese. My own personal twist was to add another two tablespoons of dubliner cheese, which brought a nice richness and tangy flavor. It turned out very nicely! I also made Rosemary flatbread that I stuffed with the leftover chicken salad. For flatbread, I warm a cup of water and two tablespoons of orange juice to 110 degrees farenheit. Then I dissolve about a teaspoon of instant dry yeast in the water and let it sit until it's foamy. Then in my mixer (but you can also just use a wooden spoon) I still in a cup of flour and two tablespoons of chopped Rosemary and a pinch of salt, then gradually add more until it's at a dough like consistency. From there I merely knead it with extra flour and then cut it into two inch balls. After rolling each ball out into a disk and set it onto a greased griddle on the stove on medium high heat. When the dough starts to bubble up I flip it, then only leave it on for about a minute. When the flatbreeads come off the stove, they have nice little air bubbles inside that can be stuffed with just about anything! Altogether it was a successful cooking day! Now I'm just looking forward to the day where I can run again.

Cool foods

With the summer heat and my lack of running, I'm going to be posting a series of hot-weather recipes.  These don't require an oven so you won't heat up your house!  I used the basil from my garden for the chicken salad... It was lovely.  

• Mocha Ice Cream (from Southern Living)

  Ingredients

• 1 (8-ounce) package semisweet chocolate squares, coarsely chopped
• 1/4 cup strong brewed coffee $
• 2 cups whipping cream
• 1 cup half-and-half
• 3/4 cup sugar, divided $
• 3 tablespoons instant coffee granules $
• 4 egg yolks

Preparation

1. Microwave chocolate in a 1-quart microwave-safe bowl at HIGH 1 1/2 minutes or until melted, stirring twice; stir in brewed coffee. Set chocolate mixture aside.
2. Bring whipping cream, half-and-half, 1/2 cup sugar, and coffee granules to a boil in a heavy saucepan over medium-high heat, stirring until sugar and coffee dissolve.
3. Beat yolks and remaining 1/4 cup sugar at high speed with an electric mixer until thick and pale. With mixer at low speed, gradually pour hot cream mixture into yolk mixture; return to saucepan.
4. Cook over medium heat, stirring constantly, 6 to 8 minutes or until mixture thickens and coats a spoon. Remove from heat; stir in chocolate mixture. Cover and chill 2 hours.
5. Pour chilled mixture into freezer container of a 5-quart hand-turned or electric freezer. Freeze according to manufacturer's instructions.
6. Pack freezer with additional ice and rock salt, and let stand 1 hour. Serve ice cream with cookies, if desired.

Chicken Salad (from Allrecipes.com)

Ingredients

• 2 whole skinless, boneless chicken breasts
• salt and pepper to taste
• 1 cup mayonnaise
• 1 cup chopped fresh basil
• 2 cloves crushed garlic
• 3 stalks celery, chopped
• 2/3 cup grated Parmesan cheese

Directions

1. Season chicken with salt and pepper. Roast at 375 degrees F (190 degrees C) for 35 minutes, or until juices run clear. Let cool, and chop into chunks. (I just boiled mine)
2. In a food processor, puree the mayonnaise, basil, garlic, and celery.
3. Combine the chunked chicken, pureed mixture, and Parmesan cheese; toss. Refrigerate, and serve.

No Bake PB Bars (from Sixsistersstuff.com)

Ingredients
1 cup butter melted
2 cups graham cracker crumbs (use the boxed kind, or grind them in a food processor. Tiny granules.)
2 cups confectioners’ sugar (aka powdered sugar)
1 cup + 4 tablespoons peanut butter
1 1/2 cups milk chocolate chips

Directions
In a medium bowl, mix together the melted butter, graham cracker crumbs, confectioners’ sugar, and 1 cup peanut butter until well blended. Press evenly into the bottom of an ungreased 9×13 inch pan. (I did mine in a 9X9 square pan because I wanted them thicker) In the microwave, melt the chocolate chips with the peanut butter, stirring every 30 seconds until melted until smooth. Spread over the peanut butter layer. Refrigerate for at least one hour before cutting into squares.

Cooled off

After a nice rollerblading stint, I was feeling really overheated. I had rinsed off in pretty cold water but my insides still felt hot, like I was heated through the core. This icky feeling made me twice as happy that I'd frozen the necessary components to make blubbery lemon frozen yogurt! It turned out really well, nice and cool and creamy and soft. It was just the right food for lounging in my porch. Here's the recipe! I'm certainly going to make it again. Ingredients 1 pound frozen blueberries, thawed and drained 1 tablespoon plus 1/3 cup honey Two 3-inch-long sprigs fresh thyme 2 cups chilled reduced-fat 2-percent plain Greek yogurt 1/4 cup agave (I used 2 tablespoons of sugar and 1/4 cup of sweetened cream in stead) 2 tablespoons fresh lemon juice Directions Combine 1/4 cup of the blueberries, 2 tablespoons water, 1 tablespoon honey and the thyme sprigs in a small heavy saucepan. Coarsely mash the blueberries using a fork or a potato masher. Place over medium-high heat and bring to a boil. Remove the pan from the heat, cover and let the mixture stand for 15 minutes. Uncover the pan and let the syrup cool slightly. Discard the thyme sprigs. Place the remaining blueberries, remaining 1/3 cup honey, yogurt, agave, lemon juice and cooled blueberry syrup in a blender or food processor. Blend until the mixture is almost smooth. Transfer the yogurt mixture to a glass container with a tight-fitting lid and freeze until firm, at least 8 hours or overnight (the frozen yogurt will still be slightly soft). Scoop the frozen yogurt into bowls and serve. Incidentally, the thyme came from my garden! All the plants are at least a couple inches tall and it's so exciting!!!

Getting stronger

A couple of weeks ago I embarked on a strength training routine. Since then, a couple times I week I have trekked it down to my weight set to isolate specific muscle groups for some strength training. I looked up some helpful running strength workouts online and have since succeeded in dedicating a bit of time each week to completing said routine. In just the few weeks I've been working on it, my number of reps has increased (from almost nothing to almost something...) and my weight capability has also drastically improved, though it's not hard to improve from the level I was at! No matter the weak state of my muscles at the outset, though. The point is that this weight training is showing some results. It may seem counterintuitive to weight train as a runner, but the truth is that weights can really improve performance in a number of ways. First, they give power. A powerful runner can get more out of each movement and stride, resulting in faster times. One article I read said that weight training can cut over a minute off a 10k time... Seems worth it to me! Another benefit is more efficient energy conversion. This means that less oxygen will be used to create energy, making the system more efficient, making you faster, and pushing the body's capacity farther to ward off exhaustion for longer. In addition to these benefits, weight training wards off injury. I know I've said this before, but just to jog your memory (haha) resistance training strengthens muscles to take some of the stress off of joints and bones and keeps muscles strong enough to work hard. It's been shown that calf size and strength corresponds with health of an athlete; the larger the muscle, the fewer the injuries. Weights can improve bone density, muscle mass, and many other bodily functions. They even improve metabolism! One thing you may not know, though, is that weights can also make the injury less severe and the duration shorter. In all, the benefits of weight training seem well worth the slight effort it requires. Even better, I'm seeing drastic improvements in my biceps when I flex. I'm basically jacked already, and on my way to getting huge! With even more time off running, I'm focusing on getting my strength up, and I'd encourage you to do the same! No matter your situation, resistance training has a benefit for you.

Let them eat cake! But no running...

Banned from running until summer training officially starts, i have to turn to other outlets for my energy. Today, I spent a good couple of hours making a cake! Chocolate cake filled with Carmel and frosted with a vanilla cream cheese frosting and drizzled Carmel. Needless to say it was pretty darn tasty and my parents and I crashed on the sugar roller coaster after about an hour. It was great. I used my favorite chocolate cake recipe, but the Carmel was a new trial. I melted a cup of granulated sugar over medium heat until it was smooth and amber colored, then added two tablespoons of butter and a couple pinches of salt. On low heat, I then added a quarter cup of cream until the mixture was somewhat thin. It was a great pouring consistency and stayed within the bounds of my frosting dam to fill the cake, then set up to a nice thickness. The remaining Carmel I drizzled over the top of the frosted cake, and I have to say it looked pretty good. I think tomorrow I'll try making some lemon blueberry scones since I got some fresh blueberries at the grocery store. On a different note, I'm hoping to distract myself from not running with a good rollerblading stint! I'll have to start preparing for Nordic at some point, so I may as well begin while I'm on running restriction. I know it's necessary to go into summer running with a recovered body, but it doesn't make it anybeasier. I'm so used to running every day, having that time to think, and using all my excess energy, and now I dont have that routine to fall back on. With school getting monotonous as ever, I need something like running to keep me engaged. If you have suggestions, comment!

Chuckles

We ran 100 meter races today as a last hoorah for the season. I can't even begin to describe how horribly they went, but they were also incredibly fun. Thanks once again, girls. In keeping with the silly attitude of today's practice, vie compiled a couple of my favorite funny running quotes. Enjoy! "The faster you run the faster you're done." "If we were playing tag, you'd be it forever." "My mascara runs faster than you..." "It's rude to count people as you pass them... Out loud." "Running is a mental sport, and we're all insane!" "If it were easy it'd be called your mom." "My sport is your sport's punishment." "Will run for chocolate." "Running: Cheaper than therapy" "I overtrain so I can overeat!" "Kick assphalt" "Your pace or mine?" "Fast girls have good times." "The faster I get there, the faster I can start eating." "See Dick Run. See Jane Run Faster." "I bust mine so I can kick yours!" "Running: Cheaper than plastic surgery." "Athletes run. Everyone else just plays games." "Why are all these people following me?" "Endorphins: Runners' drug of choice" "I found my happy pace."

After the fact

In addition to being a good competitor, all runners must learn the graceful art of losing. No matter their talent level, even the best sometimes don't come out on top. On the days when asthma acts up, pneumonia clogs the lungs, a dog dies, or it's just a plain old terrible race, it's important to remember that the competition isn't just about winning-- it's also a test of personal character, and this character shows through very distinctly in times of failure. Truly embracing the sport of running means handling a loss with poise, control, and respect. When the inevitable second place comes, a true competitor is able to gracefully accept the results. I've seen every manner of failure, from the first seed girl who drops out of the race to the struggling first-year runner frustrated at being stuck in the back of the pack. I struggle with perpetual discontent at what i feel is inadequacy, so I personally understand the inclination to yell, cry, pout, or lash out. But running is about so much more than just the act of running; it's about the mentality, the challenges, the lessons learned, the progress made. I've had some wonderful examples of gracious athletes in my time to guide me through these aspects of the sport. One graduated a couple years ago but, in the time that I knew her, taught me how to separate the athletes I knew from the competitors I saw in races. In a race, the other girls are meant to be passed, but after the race is over, they become human beings again, with thoughts, feelings, and a desire to win just like everyone else. Though they may have been competition a few short minutes prior, across the finish line they are to be respected with a handshake and a congratulations, no matter if they beat me or not. The other role model is still on my team and reminds me constantly, through not only words but also actions, that runners must have a short memory. It's okay to be disappointed but dwelling on a poor race will not help anyone. She shows me how to conduct myself in all situations and I really look up to her. Through my experience and the lessons I've learned from these girls, I've constructed some rules for myself that help me keep my emotions in check in times of disappointment. 1) The finish line is in a public place, so remember that you are being watched. Tears, while sometimes inevitable, are better shed in your own room later that night. At the very least try to postpone the waterworks until the cool down. 2) Sportsmanship is not an option, it is a requirement. You will shake hands if necessary, congratulate your competitors, and look them in the eye while doing so. This is the bare minimum requirement. 3) Don't let people know you want to beat them. This general rule encourages me to remember that after the brace, we are no longer competitors. We are all human beings with the desire to win but we also have feelings, and being competitive outside of the race can lead to really catty, hurtful behavior. 4) No passive aggressiveness, and no silent treatment. Though you may want to just curl up in a ball or hip check that annoying girl for drafting off you and then passing you at the last moment, remember that the rules are different during the race. Going into it you accepted the stakes, and you must now accept the outcome. Snarkily taking anger out on others won't change it. 5) Don't be fake. People can tell if you're blowing smoke, and finish line congratulations should be real or shouldn't be said at all. 6) Don't make excuses for a bad race. If there was legitimately something wrong, it's fine to acknowledge, but constantly blaming others or the conditions ruins your credibility and makes you seem like a whiner. It's best to accept the honest truth that not all races are perfect and it's okay to accept your own shortcomings. 7) Most importantly, have a short memory. Take a lesson from each race, but otherwise don't let one failure bring you down. It's no good to dwell on something in the past; take the energy and put it towards something useful to improve future races. I hope that someday I can follow these rules as well as the girls I run with. Graceful competition is a much more productive and enjoyable experience than poor sportsmanship, and if we could all accept a bum race and move on, the running world would be a much brighter place. I'm making a personal commitment to have a better post-race attitude because, though often overlooked, what happens after the race is as important as what happens during it.

Go pro(tein)

Whether you're a recreational runner or an Olympic athlete you should never underestimate the power of protein. This simple chain of amino acids composes not only your muscles, but also the vast majority of the rest of your body tissues. This means that in addition to helping build strong, fast muscles, protein helps maintain the entire body including nails, hair, skin, and even organs. Athletes need to consciously intake enough protein to support their trAining, a fact often overshadowed by the sheer demand for carbs. In fact, much of the benefit of a workout can be lost if adequate protein is not provided to repair muscles. The guideline is to have a good source of protein with at least 5g within an hour of working out. This way, broken down muscles can rebuild stronger. Daily, an adequate protein intake is about 25 grams, an easy target if you know where to look. The obvious choices are meats. A serving of beef, pork, turkey, or chicken all contain at least 7g of protein and are very popular and easy to get into your diet. However, for those of us who are less prone to meat, beans and legumes are a greatvplace to start. A serving of most beans contains at least 5g of protein, a very respectable amount. In addition, quinoa, tofu, and eggs all pack a protein punch. Milk contains both protein and carbs and is thus a perfect drink for after a workout. Nuts, easily eaten as trail mix, are a protein powerhouse. There are many other adventurous options for the protein conscious runner, and you don't need to buy protein bars or special supplements to hit your target. If all else fails, however, or if you're simply looking for an easy way out, a protein powder such as provasil can be quickly mixed into drinks for a shot of protein. I'm currently trying this and will report back with results. The point is, no matter where it comes from, protein helps muscles rebuild and the body keep running strong. Keep an eye out to make sure you're getting enough of it to get the most out of practices and in turn perform well in races.

The first taste of summer

Running through the dense woods of northern Minnesota, I finally hit the groove I've been looking for.  Summer running is where I excel, mostly because I enjoy it.  Memorial day at the lake signified the beginning of one of my favorite seasons, especially the time off from competition and the opportunity to enjoy wholeheartedly the opportunity to run.  The cool gray skies hung low overhead as I trekked over the rolling hills and down the twisting gravel road away from my grandpa's cabins.  The birds had just begun their morning chatter when my mom and I set out for our usual six miles.  As the clouds lifted and light began to filter through the leaves and pine needles, gaining intensity with every minute, I felt my legs waking up with the world around me.  We started out slowly, relaxed, getting into the groove between scattered bits of conversation.  It was interesting-- neither of us felt the need to talk much, only to enjoy the sound of the other's footfalls and the light tap of residual water dropping from the trees above us.  Comfortably warm and finally in my stride, we hit the turnaround point and my mom told me to go my own pace on the way back.  We've done this for a long time now, where we run together until I break off to do a bit more speed.  She likes it that way, says she doesn't want to feel like she's holding me back.  And no matter what I say about liking a conversation pace, she pushes me to push myself for the last few miles to get some real training benefit.  With this in mind, I slowly broke away, lowered my arms, sprung a bit more on the balls of my feet, and tapped into my aggressive stride.  With each half mile or so I felt better and better, progressively getting faster until I reached almost race pace for the last quarter mile.  It felt amazing to accelerate through the woods, a long and sustained run but hard at the same time.  Most cabin-goers were still comfortably tucked in their beds, dead to the world but helplessly content while I experienced the thrill of strength.  It's always invigorating to run at those times, when nobody's up save for early forest life.  The fire came back to my belly as I encountered the excitement of feeling powerful.  The runs I went on this weekend brought back another dimension to my love of the sport.  The purity and vitality, the wholeness one feels when traipsing through the woods, achievable through strong running.  This was a tiny taste of summer running, just enough to make me greedy for more.

Memorial day

I apologize for the lack of posts, I will be out of town and wonderfully isolated, but am working on a post for when I get back and have enough Internet connection time to actually post! In the meantime, celebrate America!

Coming to a close

As the season comes to a close, I would like to take a moment to recognize the amazing girls I've been running with for so many months. Many of us have been together since cross country, but no matter the timeframe, you've all made trebling, tough training more than worth it. As our coach said today, we would not all be here if not for the support and companionship of the girls surrounding us. We began the year unsure of ourselves, stepping into the shoes of those who came before us and worrying that they may not fit. In the midst of that, theree were a couple ground-shaking changes to contend with that were neither predictable nor controllable, yet we managed to take each of the turns and adapt, ultimately succeeding beyond what we ever thought possible. Then, despite the adverse conditions in our second season, we persevered and made the best of each situation. The leadership of our captains and many others kept us focused and motivated, if only for the sake of dedication and discipline. Finally, we looked ahead to this final season together. Yes, I will have another year of high school sports, but this year's experience was unique and cannot be replicated after our seniors have moved on. Faced with the final stage of a finite time together, we have embraced both eachother and the sport for what they're worth, not letting fatigue or impatience wear us down. Though I will have finished my season by this time tomorrow, those who remain will have the chance to fully realize the potential they've been honing for the past three months. I wish them all the best as they wrap up one of the craziest, most awesome years. Girls, I am so blessed to know each and every one of you. You are amazing people with great hearts. You're willing to sacrifice both for yourselves and others, keep going when the going gets tough, and encourage eachother sincerely through the whole ordeal. Though we all have our good days and bad, you are always simply there, teammates, companions, and friends, which is all I ask. Getting to know you all has been one of the best things ever to have happened to me, and I thank God that you are all in my life. Thank you for making my runs worth running and my day so much brighter. Those leaving next year, I will sorely miss you and will be rooting for you in whatever you choose to pursue. Those who remain, I'm grateful and excited to have another year to share with you. It's going to be another wonderfully hectic year in an amazing journey, but for now, I'm content with where we've arrived. I hope you are too.

Rumor has it

There's a distinct running grapevine that I've experienced morer and more this year. It started with inter-cross country relationships in the fall and has evolved into a complex network of hearsay and gossip that is facilitated by the ample time we runners have to spread the word. When not out of breath from workouts, we are constantly talk. Often, this talk centers on fellow runners. I recently heard about a certain middle school boy who has blown the competition out of the water. I initially took this to mean he could run a sub-six minute mile, and was determinedly unimpressed. However, my brother kept saying he could run under five minutes. Yeah right. But today, running 150s on the track, I saw it first-hand. This kid was running at least 100 meters in front of the pack and continued to open the gap. As I head the times announces over the speakers my jaw literally dropped and I was so distracted I missed the start of my next sprint. But seriously, this kid was good. It's funny how this runners' line of gossip travels so quickly, but also that it is relatively accurate. My theory is that there is a lot of fact checking in a big group of runners flitting down the road. We are all subconsciously listening to eachother and unafraid to pupe up or butt into another conversation to out in our two cents. This provides for a bit of accountability and really cuts down on tall tales. Also, we're all really interested in the hearsay and want to get to the bottom of it... And the actual bottom of it, the reality-- not just sensational news. This intererst crosses grade boundaries, as illustrated by this impressive middle schooler; social boundaries, because we come from many different groups; and even school boundaries, seeing as many of us keep up to date on the high profile, competitive highschoolers from our conference and section. In all, the running community is much more than just a group of individuals sharing a hobby. We all become linked incidentally though this network of athletes.

Recipe roundup

I decided that today will be purely recipes and photos for your viewing pleasure. Try these out!

Oatmeal Cookies
*I will add one comment here-- these are THE BEST oatmeal cookies I've ever made.  Perfect texture, feel free to add as many or as few chocolate chips as you'd like.  I like a lot!

Ingredients
1 stick plus 3 tablespoons butter
3/4 cup dark brown sugar
3/4 cup granulated sugar
2 eggs
1 teaspoon vanilla
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/4 cups flour
2 cups instant oatmeal
1 cup chocolate chips (or more!)

Directions
Preheat over to 350 degrees.  Mash the butter and sugar with a fork or potato masher until smooth.  Mix in eggs, vanilla, baking soda, and salt, stirring until smooth.  Gently fold in the flour in two additions, mixing only until combined.  Add the oatmeal, stirring with a wooden spoon until combined into a soft and sticky dough.  Fold in the chocolate chips.  Roll dough into 1 inch balls and place on insulated cookie sheet (this helps for more even cooking) about two inches apart.  Bake for 9-11 minutes or until set.  The cook time varies depending on your texture preference.

Cranberry Almond Biscotti (courtesy Martha Stewart)

Ingredients

• 1 3/4 cups dried cherries
• 1/2 cup amaretto (almond-flavored liqueur), plus more if needed
• 3 cups all-purpose flour, plus more for work surface
• 2 teaspoons baking powder
• 1/2 teaspoon coarse salt
• 4 tablespoons (1/2 stick) unsalted butter, room temperature
• 1 cup granulated sugar
• 4 large eggs (3 whole, 1 lightly beaten)
• 2 teaspoons pure vanilla extract
• 3/4 cup whole blanched almonds, chopped
• 3 tablespoons coarse sanding sugar

Directions

1. Preheat oven to 325 degrees. Heat cherries and liqueur in a small saucepan over medium-low heat, stirring occasionally, until cherries have softened, about 8 minutes. Drain, reserving 2 tablespoons liquid. If liquid equals less than 2 tablespoons, add enough liqueur to make 2 tablespoons.
2. Sift together flour, baking powder, and salt into a bowl. Put butter and granulated sugar in the bowl of an electric mixer fitted with the paddle attachment; mix on medium speed until fluffy, about 2 minutes. Mix in 3 whole eggs, one at a time. Mix in reserved cherry liquid and the vanilla. Reduce speed to low, and gradually mix in flour mixture. Stir in cherries and almonds.
3. On a lightly floured surface, halve dough. Shape each half into a 12 1/2 by 2 1/2-inch log. Flatten logs to 1/2 inch thick. Transfer to a baking sheet lined with a parchment paper. Brush logs with beaten egg; sprinkle with the sanding sugar.
4. Bake 35 minutes, rotating sheets halfway through. Transfer to wire racks to cool, about 20 minutes. Reduce oven temperature to 300 degrees.
5. Cut each log on the diagonal into 16 to 18 pieces. Transfer pieces to racks, laying them on sides. Set racks on baking sheets. Bake 8 minutes; flip. Bake 8 minutes more. Let cool until crisp. Cookies can be stored in an airtight container at room temperature up to 1 week.

*If cranberries and almonds aren't your thing, you can add whatever you'd like!  I occasionally add peanut butter and coca powder for a chocolate-pb biscotti that goes great with hot chocolate!

Basic Whoopie Pies (Courtesy Food Network)

Ingredients

• 3 cups sugar
• 1 cup butter
• 4 eggs
• 1/2 cup oil
• 1 tablespoon vanilla extract
• 6 cups flour
• 2 cups unsweetened cocoa powder
• 1 teaspoon baking powder
• 1 1/2 tablespoons baking soda
• 1 teaspoon salt
• 3 cups milk
• Filling, recipe follows

Directions

Preheat oven to 350 degrees F.

In a large bowl of an electric mixer, beat the sugar, butter, and eggs together until well combined. Add the oil and vanilla and beat again.

In a separate bowl, combine all of the dry ingredients. Add half of the dry mixture to the egg mixture and beat or stir to blend. Add 1 1/2 cups milk and beat again. Add the remaining dry mixture and beat until incorporated. Add the remaining 1 1/2 cups milk and beat until blended.

With a large spoon, scoop out 32 circles of batter onto a baking sheet. Bake for 10 to 12 minutes. Let cool.

Spread filling onto 16 circles and place remaining circles on top, to make 16 Whoopie Pies.

Filling:

1 1/2 cups shortening

3 cups confectioners' sugar

1 1/3 cups marshmallow topping

Dash salt

1 teaspoon vanilla 

1/3 to 1/2 cup milk

In the bowl of an electric mixer, combine all ingredients except the milk and beat well. Add just enough milk to achieve a creamy consistency. Spread filling across cooled cookie circles.