Tuesday, February 2, 2010

Speed Tuesdays Part 4

Today I did 8X400s on the treadmill starting at 1:47 and going down to 1:36.

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

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!
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
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.

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


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."
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
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.

Quinoa Chili
1 cups rinsed and drained quinoa
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

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.


  1. Well, I am just starting to run, noware NEAR your level,but I never have my incline below 2. That being said, I am only running about half of the hour I`m on the tredmill, the rest I kick down to 4.3 and incline 10. I am trying to walk 2 run 2, and I can only run about 6 min straight without almost dying....

  2. eeek, I like cheating with no incline!! Good work Jen, keep kicking a$#@$! And go look for that Crab Rangoon recipe I made, it was sooo good and (kinda) healthy, at least not fried

  3. That quinoa chilli looks awesome!

    I put it at 2% but I NEVER run on the tready b/c I hate it :)

  4. Liz- I usually never increase the resistance. I am bad like you!

  5. Hi Lizzy,
    Nana D here. I created an account so I could post on yours. This is all new. I am trying to find a good vegetarian chili recipe for Kayleen for the Super Bowl. How was the Quinoa? Any others? Your site is the best. You be Julie and I will be Julia. Love you. Aunt Dede

  6. I loooove Quinoa!!! Its a very tasty alternative! But you could just make your normal Chili without the meat?

  7. I'm hoping to make the quinoa chili tonight. Just got back into intervals and I've been doing the rest ones at 6.0 but I can't last that long, lol. Definitely need time to get my endurance back.

  8. Oh and I always run on 1.0 incline - forgot to mention that!