Tuesday, January 5, 2010

Sweeeet Heat

Is it really only Tuesday? Today I set my alarm to wake up to go to the track with the new running group, but couldn't get out of bed. So... I decided to do the scheduled workout on my own, on the treadmill at the gym. The workout was as follows:
Suggested workout:
4x800 with 2 minute recoveries
For 800’s this should be about 45 seconds faster than your 10K race pace (which is about 20-30 seconds faster than your 5K race pace). Example: 7:30 10K race pace should be doing these at 6:45 pace, which is 3:21 for the interval or 34 seconds per lap.
So ...for 800s I was supposed to hit around 3:46 based on my one and only 10K time of 51:47. The group leader sent me this chart. I just wished I had asked for it before the workout. But I was pretty close anyway. See chart below:
I did a mile warmup then ran the 800s. I measured distance on the treadmill and time on my running watch (the one I had before the Garmin...)
1st 800: 3:49
(walk at 3.0 for two minutes)
2nd 800: 3:48
(walk at 3.0 for two minutes)
3rd 800: 3:49
(walk at 3.0 for two minutes)
4th 800: 3:46 (there we go!)
(walk at 3.0 for two minutes)

I did just over 3.5 miles today. It was a great workout but I didn't stop there. I also went to my normal Tuesday lunchtime Boot Camp class. This is such a great workout!

For dinner today, I made another Annie-Eats recipe: Honey Chipotle Glazed Chicken. She adapted this from Bobby Flay.

¼ cup honey
1 tbsp. pureed canned chipotles in adobo sauce
1 tsp. Dijon mustard
Kosher salt and freshly ground black pepper
1 tbsp. canola oil
½ tsp. ground coriander
½ tsp. ground cumin
½ tsp. paprika
2-4 boneless, skinless chicken breasts, butterflied into halves
Sesame seeds
Heat the grill or a grill pan to high. In a small bowl, whisk together the honey, chipotle puree, mustard, ½ teaspoon salt, and 1½ teaspoons oil. Set aside. Stir together the coriander, cumin and paprika in another medium bowl. Add the chicken breasts the remaining oil, and toss to coat. Season with salt and pepper. Place the chicken on the heated grill and cook for 3-4 minutes. Flip the chicken and brush the cooked side of the chicken pieces with the honey-chipotle glaze. Cook for an additional 3-4 minutes; flip the chicken again and brush the second side with the glaze. Cook for 1 minute, flip again and cook for 1 minute more. Remove from the grill and brush with more sauce as desired. Garnish with sesame seeds.
I served this with Kale Chips and Brown Rice. Delicious! This was such a great combination of SWEET Heat. I really love chipotles in adobo but I always end up with so many left. They need to make the cans smaller!!!
Last night I made Grilled Chicken with a Smokey Corn Chipotle Sauce.

1 pound of chicken breasts

4 Tablespoons of EVOO
1 and 1/2 cups of frozen corn
1/2 cup shallot, diced
2 teaspoons of garlic
1/2 cup of white wine (I had none in my house so I used a little champagne- hey it was open and did the trick...)
2 Tablespoons of lemon juice
1 cup of chicken broth
1 cup diced plum tomatoes

1 teaspoon of adobo sauce and 1 chipotle

2 tablespoon of butter


Preheat chicken with salt and pepper. Heat two tablespoons of oil in skillet over high heat. Add chicken, cook for 6 minutes on both sides. Remove from heat and tent with foilto keep warm. Add corn, shallots and garlic into skillet. Add champagne (or wine, probably better with wine) and lemon juice. Boil until liquid is reduced. Add broth, tomatoes and chipotles and adobo sauce. Simmer over medium high heat until sauce thickens. Whisk in butter and add chicken back into pan to finish cooking for another 5 minutes. Serve with scallions on top
I also made Creamy Chipotle Cauliflower. I found this recipe on RecipeZaar and I sorta followed it.
1 large cauliflower

2 teaspoons of garlic
2 teaspoons of evoo
2 tablespoons of butter

1 cup of milk
a couple tablespoons of flour

1 cup shredded cheddar cheese

1-2 chipotles in adobo

1 teaspoon of paprika

Steam the cauliflower for 5-10 minutes. I did mine in the microwave. Add milk, paprika, chipotle peppers to blender and blend till smooth. Add to hot skillet along with a rue of butter and flour. Whisk in cheese. Pour
over the steamed cauliflower and serve.

This was interesting but I don't think I would EVER make this again. It wasn't memorable. It wasn't terrible but not delicious either.

Tomorrow I am making Wild Mushroom Cakes with Avocado Pesto and Red Pepper Coulis from this month's Bon Appetit! And since I missed PT on Monday I will be there tomorrow.


  1. Maybe your site will give me some motivation!!!!!!! Keep kicking butt girl!!

  2. thanks erin!! Thanks for the comment. Can't wait to see you in two-ish weeks!