Speed Workout:
2 miles easy (10 minute pace- 6.0MPH)
400 at 8.2MPH (1:47)
400 rest at 4.5MPH (sloooow jog)
400 at 8.3 MPH (1:45)
400 rest at 4.5MPH (sloooow jog)
400 at 8.5 MPH (1:43)
400 rest at 4.5MPH (sloooow jog)
400 at 8.6-8.8MPH (1:39)
400 rest at 4.5MPH (sloooow jog)
400 at 8.6-9.0MPH (1:36)
400 rest at 4.5MPH (sloooow jog)
400 at 8.6-9.0MPH (1:36)
400 rest at 4.5MPH (sloooow jog)
400 at 9.0-9.3MPH (1:35)
400 rest at 4.5MPH (sloooow jog)
Cooldown: 1/2 mile 6.0MPH
6.5 Miles in 65 minutes
2 miles easy (10 minute pace- 6.0MPH)
400 at 8.2MPH (1:47)
400 rest at 4.5MPH (sloooow jog)
400 at 8.3 MPH (1:45)
400 rest at 4.5MPH (sloooow jog)
400 at 8.5 MPH (1:43)
400 rest at 4.5MPH (sloooow jog)
400 at 8.6-8.8MPH (1:39)
400 rest at 4.5MPH (sloooow jog)
400 at 8.6-9.0MPH (1:36)
400 rest at 4.5MPH (sloooow jog)
400 at 8.6-9.0MPH (1:36)
400 rest at 4.5MPH (sloooow jog)
400 at 9.0-9.3MPH (1:35)
400 rest at 4.5MPH (sloooow jog)
Cooldown: 1/2 mile 6.0MPH
6.5 Miles in 65 minutes
PS- Here is the conversation I just had with "Coach" Leah, a friend I ran track in college with who has since gone on to run a 3:11 Boston by training almost entirely on the treadmill.
Leah: how was your workout?
Me: good! 8X400
Leah: yay!
Me: 1:47, 1:45, 1:43, 1:39, 1:38, 1:36, 1:36, 1:35
Leah: good girl
how did you feel?
too easy?
did you run in between?
Me: i did!
but REALLY SLOW
400
Leah: good!
Me: like 4.5 slow
barely running
Leah: liz...I can walk at 4.5
Me: haha I can too
Leah: try to keep it at like 5.5
next time
ok?
Me: how about 5.0?
Leah: 5.2
Me: I do my warm up at 6.0
you're a mean coach
Leah:that's my last offer
i just want you to improve
what incline are you setting the treadmill at?
Me: umm no comment
Leah: ok
next week. up it to .5
I'll let you get away with 0 this week
but next week for EVERYTHING
not just intervals
do it at .5
otherwise it's just gonna be harder when you run outside
I think this is hysterical! It's good to have someone to report to though. My achilles didn't feel great after my run yesterday, but I wanted to run today cuz I knew Leah would be asking! I have Physical Therapy (PT) tomorrow so I will talk to him about it then, but I've been icing so I think I should be fine.
*So I know I have like two readers, but if you run on a treadmill, what do you set your incline to? What do you run your recovery at?
On to dinners- Monday night I made Open Faced Eggplant Sandwiches inspired from Food & Wine Magazine.
Ingredients:1 Small Loaf of French Bread, cut in half
1 1/4 lbs eggplant sliced crosswise 1 inch thick
salt & freshly ground black pepper
4 plum tomatoes sliced crosswise 1/4 inch thick
1/2 lb buffalo mozzarella, sliced 1/4 inch thick
8 large basil leaves, torn
Directions:
Light a grill. Brush the bread on both sides with olive oil and grill over high heat until crisp on the outside but still soft inside, about 30 seconds per side. Transfer to a platter.Brush the eggplant slices with olive oil and season generously with salt and pepper. Grill over moderate heat until charred on the bottom, about 5 minutes. Turn and grill until tender, about 3 minutes longer.Top the eggplant with the tomato, mozzarella and basil. Cover the grill and cook until the cheese melts, 2 minutes. Transfer the eggplant to the bread, sprinkle with salt and pepper and serve.
Along with that, I made Eggplant, Chickpea and Tomato Curry also from Bon Appetit. I will preface this recipe by saying that I didn't have coconut milk (even though I thought I did) and that I don't like soft eggplant. I like my eggplant to have a bite to it hence why I usually like grilling it... also I threw in half a jalapeno because it was about to go bad and it totally dominated the flavor... so don't do that! I didn't enjoy this, but Dave said it was "fine."
Ingredients:
2 tablespoons extra-virgin olive oil
2 red onions, diced
One 1/2-inch piece of fresh ginger, peeled and minced
2 garlic cloves, minced
1 1/2 tablespoons curry powder
1 eggplant (1 1/2 pounds), cut into 1-inch dice
One 14-ounce can of chickpeas, drained
1 cup chicken stock or low-sodium broth
1/4 cup cream (this should have been coconut milk)
12 cherry tomatoes, halved
1/2 jalepeno diced
one handful of kale, cores removed
salt and freshly ground pepper
Instructions:
In a very large, deep skillet, heat the olive oil. Add the onions and cook over moderate heat until they begin to soften, about 3 minutes. Add the ginger and garlic and cook until fragrant, about 1 minute. Add the curry powder and cook until fragrant, about 30 seconds. Add the eggplant, chickpeas, stock and cream and bring to a simmer. Cover and cook over moderate heat until the eggplant begins to soften, about 8 minutes.Stir the tomatoes into the curry, cover and simmer until the eggplant is tender, about 3 minutes longer then add kale and cook for a few minutes longer. Season with salt and pepper and serve.
Tonight I made Quinoa Chili, inspired by Fat Free Vegan.1 1/4 lbs eggplant sliced crosswise 1 inch thick
salt & freshly ground black pepper
4 plum tomatoes sliced crosswise 1/4 inch thick
1/2 lb buffalo mozzarella, sliced 1/4 inch thick
8 large basil leaves, torn
Directions:
Light a grill. Brush the bread on both sides with olive oil and grill over high heat until crisp on the outside but still soft inside, about 30 seconds per side. Transfer to a platter.Brush the eggplant slices with olive oil and season generously with salt and pepper. Grill over moderate heat until charred on the bottom, about 5 minutes. Turn and grill until tender, about 3 minutes longer.Top the eggplant with the tomato, mozzarella and basil. Cover the grill and cook until the cheese melts, 2 minutes. Transfer the eggplant to the bread, sprinkle with salt and pepper and serve.
Along with that, I made Eggplant, Chickpea and Tomato Curry also from Bon Appetit. I will preface this recipe by saying that I didn't have coconut milk (even though I thought I did) and that I don't like soft eggplant. I like my eggplant to have a bite to it hence why I usually like grilling it... also I threw in half a jalapeno because it was about to go bad and it totally dominated the flavor... so don't do that! I didn't enjoy this, but Dave said it was "fine."
Ingredients:2 tablespoons extra-virgin olive oil
2 red onions, diced
One 1/2-inch piece of fresh ginger, peeled and minced
2 garlic cloves, minced
1 1/2 tablespoons curry powder
1 eggplant (1 1/2 pounds), cut into 1-inch dice
One 14-ounce can of chickpeas, drained
1 cup chicken stock or low-sodium broth
1/4 cup cream (this should have been coconut milk)
12 cherry tomatoes, halved
1/2 jalepeno diced
one handful of kale, cores removed
salt and freshly ground pepper
Instructions:
In a very large, deep skillet, heat the olive oil. Add the onions and cook over moderate heat until they begin to soften, about 3 minutes. Add the ginger and garlic and cook until fragrant, about 1 minute. Add the curry powder and cook until fragrant, about 30 seconds. Add the eggplant, chickpeas, stock and cream and bring to a simmer. Cover and cook over moderate heat until the eggplant begins to soften, about 8 minutes.Stir the tomatoes into the curry, cover and simmer until the eggplant is tender, about 3 minutes longer then add kale and cook for a few minutes longer. Season with salt and pepper and serve.
Quinoa Chili
Ingredients:2 cups water
1 large onion, diced
1 green bell pepper, seeded and diced
1 cup chopped celery
1 jalapeño pepper, seeded and minced
2 tomatoes, cored and diced
1 cup diced carrots
Two 16-oz. cans black beans, drained
One 28-oz. can crushed tomatoes
1/2 package of McCormicks Hot Chili Seasoning Mix
1/2 tsp. black pepper
1/2 tsp. salt
1 Avocado, sliced and a sprinkling of Monterey Jack Cheese
Instructions:
Combine quinoa and water in saucepan, cover and bring to a simmer over medium heat. Cook until liquid is absorbed, about 15 to 20 minutes. Remove from heat and let stand about 10 minutes.Meanwhile, heat a large, non-stick pan; add onion, bell pepper, celery and jalapeno. Saute 7 minutes over medium heat. Stir in fresh tomatoes and carrots; sauté 3 to 4 minutes. Stir in beans, crushed tomatoes, and seasonings; cook about 25 minutes over low heat, stirring occasionally. Stir in quinoa; cook 5 minutes more. Ladle chili into bowls and top with avocado, cheese and some french bread.
