Tuesday=Speed

Hello! Yesterday, I went to Physical Therapy and my therapist checked me out and said that I didn't do anything serious. HE actually said I should lay off the Boot Camps/Muscle Conditioning and stick to running 3-4 days a week, PT 2X a week and a day or 2 of cross training. He says the squats and lunges are probably too much for my weak calf/achilles. And he actually encouraged me to run on Tuesday (today).

Since this week officially starts my Running Training Program made by Leah, I was excited to get to the treadmill. Here is what Leah wrote out for me for this week:

Planned Week of January 11

M: X (PT)

T: warm up 2 miles, 6X400 (1:45, 1:44, 1:43, 1:42, 1:41, 1:40), cool down 1 mile

W: X (PT)

T: 5 miles

F: 6 miles pace (run at goal pace for marathon)

S: 8 mile long run

S: Off

So today, I got to the gym around 6:45am and did a 2 mile warmup at 10 minute pace. Then I got down to business! I ran my first 400 by tracking distance on the treadmill and time on my watch. I ran it in 1:52. Then I took .15 off to walk at 4.5 , then I put the treadmill up to 8.5 and ran my second 400 in 1:56. I realized then that I needed to start running into the 400 otherwise it takes too long for the treadmill to get up to speed. For the next one, I walked at 4.5 for .10 and ran for .05 at 6.5, then cranked the treadmill up to speed. I finally ran 1:45. This technique worked. My 4th 400 I did at 1:48. 5th at 1:40. 6th at 1:40. I felt good so I added two more. 7th at 1:38. 8th at 1:38.

Workout- 6 miles 56 minutes. 2 mile warmup at 10 minute pace. 8X400s with .15 walk/jog rest. 1 mile cooldown.

I felt really good and I think aside from this being an awesome way for me to keep up my fast twitch muscles, these types of workouts will also help me lose weight! When I was training for the marathon, I lost site of all my speed. Maintaining under a 9 minute mile became nearly impossible and this from a girl who used to be a sprinter. I'm excited about Tuesdays being speed days! After I ran, I foam rolled for quite a bit and then iced when I got into work. Tomorrow I am going back to Physical Therapy. Thursday I will definitely run, but Friday I may do another type of cardio, like spinning. I think I want to stick to not running two days in a row.

Okay, now on to food!
Last night I made Turkey Lettuce Wraps! These were tasty and healthy!
Ingredients:

• 1 pound 93%-lean ground turkey
• 1 tablespoon minced fresh ginger
• 1 8-ounce can water chestnuts, rinsed and chopped
• 2 tablespoons hoisin sauce
• 2 tablespoons of soy sauce
  
• 1/2 teaspoon salt, pepper, cumin
  
• 2 heads Boston lettuce, leaves separated
• 1/2 cup chopped green onions
• 1/2 cup of diced roma tomatoes
  
• handful of slivered almonds

Instructions:
Heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in chestnuts, hoisin sauce and soy sauce, green onions, tomatoes, pepper and salt; cook until heated through, about 1 minute. To serve, spoon portions of the turkey mixture into lettuce leaves, top with more green onions and almonds and roll into wraps.

Tonight I made Hearty Winter Veggie Pilaf inspired by Rachael Ray.

Ingredients:

• 1 1/2 cups quinoa
• 6 tablespoons extra-virgin olive oil
• 1 pound mushrooms, portobella, sliced
• 3 scallions, white and green parts thinly sliced separately
• 1/2 cup pine nuts
• 1/4 cup dried cranberries
• Salt and pepper
• 1 pound brussels sprouts, quartered lengthwise
• 1/4 cup chopped bok choy

Instructions:

Rinse the quinoa in a strainer. Transfer to a pot of boiling 3 cups of water and cook until almost tender, about 12 minutes. Once the quinoa has used all the water, remove quinoa from pot and let sit for 15 minutes. It will fluff up and look like this:

In a large skillet, heat 2 tablespoons olive oil over medium-high heat. Add the mushrooms and cook until lightly browned, 6 to 8 minutes. Stir in the scallion whites, pine nuts and dried cranberries; season with salt and pepper. Cook until the nuts are light golden, about 2 minutes; transfer to a bowl. In the same skillet, heat another 2 tablespoons olive oil over medium-high heat. Add the brussels sprouts, and bok choy and 1/8 cup water; season with salt and pepper. Cook until crisp-tender, about 8 minutes. Toss with the mushroom mixture, quinoa, scallion greens and remaining 2 tablespoons olive oil. (Like this)

I also made Poached Chicken to serve on top of the Quinoa.

Ingredients

• 4 to 5 pieces of chicken breasts
  
• 1 onion, cut into 8 wedges
• 2 carrots, quartered crosswise
• 2 celery, quartered crosswise
• 2 dried bay leaves
• 3 garlic cloves
• 6 sprigs parsley
• 3 sprigs fresh thyme or 1/4 teaspoon dried
• 1 lemon, slived

Instructions:
Combine all ingredients in a 5-quart pot with a tight-fitting lid. Cover with water by 2 inches. Bring to a boil; reduce to a simmer, and cover. Cook chicken until no longer pink in center, about 15 minutes.

This was a great hearty healthy meal. I've heard so many good things about Quinoa and was excited to try it. It tasted a lot like couscous. Here is a great description of Quinoa's amazing nutritional values:

A recently rediscovered ancient "grain" native to South America, quinoa was once called "the gold of the Incas," who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa's amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis. (source)

On a completely random note, I don't know why but I am so bothered by all the people at work who eat those "Lean Cuisines" or "Smart Choice" or whatever. The freezer this morning was filled with that crap and then I have to wait at the microwave forever during lunch for those meals to be cooked. I just want to scream to those people to look at the ingredients! It's amazing how many ingredients I've never heard of. Now, I'm no expert on diet, but I do love making food for the reason that you know the ingredients. I see girls all the time with Frozen meals with Chicken, Rice and Brocolli. How hard is it to make that yourself?! Okay, vent for the night is over... all I suggest is look at more than just fat and calories. Ingredient lists are just as important!