How to Run Speed Workouts on the Treadmill

Speed Tuesdays are back! I wasn't going to formally start training until January but after my 10 miler on Sunday, I've felt pretty good.  I receive Speed Workout emails from the Running Club I ran with a couple weeks ago, so I decided to try it out.  Unfortunately, due to the snow, I didn't get up to do the workout in the AM so I had to go during lunch.  But I had a 12pm meeting so I *tried* to sneak it in before.  I didn't get the entire workout done but I did pretty well.  Felt good to get my legs moving fast again.

Scheduled Speed Workout: 400, 600, 800, 1200, 800, 600, 400 with 400 RI (rest interval)

Actual Workout: 400, 600, 800, 600, 400 with 400 RI

I generally do my workouts on the treadmill and this is how...

I measure distance on the treadmill and time using a watch on my wrist. 

I did a 1 mile warmup at 1.0 incline, 6.0 pace (10 min pace) and then started my speed at 1.00 distance.

(fyi, I took all these photos today after my spin class so ignore times and pace, I just wanted to show the distance...try to find a treadmill that has the lap set so it resembles an actual track)

First up: 400 meters = .25 mile (1 lap)

Start watch at 1.00 and run until 1.25, stop watch

 So when the red cursor hits 1.25, I stopped my watch. 

First 400, 8.0mph, 1:50 min

Then rest for 400 meters... I usually drop the pace down to 5.2-6.0 but jump on the sides of the treadmill to write down my time on a piece of paper, then carry on jogging until the next interval... also, drink plenty of water during this time!

Next up, 600 meters

600 meters (my favorite event in high school track by the way) = .25 + .12.5= .37.5 (kinda hard to calculate 200s on a treadmill but hopefully you get the idea- basically add 400 meters plus another half lap...)

600 at 7.7 mph, 2:50

400 rest (during rest, I write down my time on a piece of paper then continue slowly jogging at 5.5 mph)

800 at 7.5 mph, 3:50

400 rest (during rest, I write down my time on a piece of paper then continue slowly jogging at 5.5 mph)

600 at 7.5 mph, 2:56

400 rest (during rest, I write down my time on a piece of paper then continue slowly jogging at 5.5 mph)

400 at 8.1 mph, 1:47

.50 Mile Cooldown (time constraint, usually like to do a full mile cooldown)

If you're interested in trying out speed workouts for an upcoming half or marathon, I suggest basing your pace off your fastest 5K or 10K pace.  I generally like to do my speed workouts at 7:15-8 minute pace. To calculate what you should run these distances at, I used the McMillan Running Calculator.  Plug in your best 10K time and voila- workout times! 

For Speed Specifically:

Oh and one other thing to show you... what pace you run on a treadmill.  I love this chart... notice how when you go up to 1% incline, your pace becomes more accurate to outdoor running... so always go up to 1% incline people! (thanks Leah)

Hope this inspires some of you to run speed on a treadmill- I'm telling you, it's so much fun!
Merry Christmas everyone!  Off to visit mine and Theo's old roomie!  Maybe a snowy run in the morning??

Half Marathon Time

I've run probably a total 6 times since my marathon but I'm just about ready to get started with my training.  Training for what you ask?  Well other than signing up for the Hyannis Half Marathon, I also finally joined the bandwagon and signed up for the National Half Marathon.

Jen, Becky and Lauren were the first to sign up and each encouraged me to sign up as well.  I knew doing a full wasn't in the cards for me (mostly because I think I'm done with fulls for awhile... I want to work on getting fast), but I was interested in the half.  And March can be a great time in DC so I figured why not!  I went to school in DC (with Theo) so I'm excited to get back there. 

The Hyannis and the National Half are about a month apart.  I do have goals for this race but a lot will depend on my training.  I do want to PR (beat 1:54) but more than that, I want to break 1:50.  The goals might be lofty considering I've run 9:15+ min/miles over the last year, but I am going to work hard to acheive these goals.

I have helped Theo with her training plan so I knew I had to get started on mine as well.  I'm keeping mine pretty loose. My plan is to run 3-4X a week, work in Physical Therapy, cross training and weight training.  Tuesday will be Speed on a treadmill, Thursday tempos and Saturdays long Run.  I am also going to participate in my companies Biggest Loser competition.  I don't weigh myself all that much but I know I've gained weight and come January, I'm really going to take my workouts up a notch.  And work on my eating habits.  Its no secret I have a cheese problem so I really need to limit the amount of cheese I buy each week.  No cheese in the house, no eating it!

So after eating and drinking way too much last night, I met up with my friend Stephanie just outside of Boston for a long run in the mid afternoon.  Stephanie is training for her first marathon.  She is running Boston in honor of her father for Dana Farber.  I wanted to show her the hardest part of the marathon course so we ran down Beacon into Newton and up all the Boston hills on Comm. Ave.  It was really hilly but a great run.  I gotta say I love running in 30 degree weather... much better than 80 degrees!

10.53 Miles/ 1:39:11/9:25 pace

Mile 1 : 8: 56

Mile 2: 9:22

Mile 3: 9:25

Mile 4: 9:25

Mile 5: 9:16

Mile 6: 9:27

Mile 7: 9:31

Mile 8: 9:45 (heartbreak)

Mile 9: 9:32

Mile 10: 9:32

Mile .50-9:28

Pretty consistent, eh? Longest run since my marathon on November 7th.  Happy Christmas week!

Yankee Swap & Baked Spaghetti

Yesterday I ran just over 5 miles at 7:15am in 30 degree weather at 9:12 pace.  I met my friend Meg and we ran all through Charlestown (where The Town took place) and it was awesome.  Felt great to be back there after my ankle sprain.  Time to get crankin' on training since I have officially signed up for Hyannis and am 90% sure I will sign up for National Half.  

Moving on... yesterday we had our department Yankee Swap!  Check out the grub...

Turkey Chili, Veggies and Dip, Spinach Cheese Dip, Baked Spaghetti, Salad with Pomegranates and Squash, Butternut Squash Lasagna and lots of sweets...

Gretchen made the Butternut Squash Lasagna. 

And the salad... pomegranate seeds are amazing... I cannot believe I've never had them.  They are amazing and I am now obsessed....

I made the Baked Spaghetti off BakedBree.  Recipe below.  This is such a fun way to do something creative with baked Italian dishes.

Check out all my delicious food.  Definitely a lot of food for the middle of the day, but it was all so good!

Yankee Swap: 14 Gifts.  Number 1 is the best, you get your choice to pick anything.  Number 14 is the second best number.  Number 2 is the worst.  I got #14!!!

The 14 Gifts:

Apples to Apples

Digital Picture Frame

4 Alcohol Gifts

Baking Set, Cookbook, Baking Sheet

Chinese Piggybank

Nerf Gun

Hovercraft

Pillow for Airplanes

Scratch Tickets

iTunes Gift Card

Christmas Music CDs

I went home with Grey Goose.  I'm a Vodka girl so this made me very happy : ) 

On to the recipe: Baked Spaghetti.  I made the sauce on Saturday and the rest of the dish Sunday.  I made one dish for the department and one for Dave and I.  I really really liked this dish.  I just felt like it was something different and something I haven't seen before.  Bree found this on FoodGawker and I was excited to try it.  It definitely didn't dissappoint...

The first part of this dish is making the Crockpot Marinara Sauce.  This is such an easy way to make tomato sauce without babysitting it.  Set it and forget it.  For 10-12 hours on low.  Occasional mix.  Sauce done. (I made the sauce Saturday and actually have a ton leftover)

Crockpot Marinara Sauce:

Ingredients:

1 (28-ounce) can crushed tomatoes in rich puree
1 (28-ounce) can no sugar tomato sauce
1 (6-ounce) can tomato paste
1 cup water
1/2 cup red wine
1/4 cup extra virgin olive oil
3 cloves minced garlic
3 teaspoons sugar
1/2 teaspoon salt
1/2 teaspoon pepper
2 teaspoons onion powder
1 teaspoon sweet paprika
1 teaspoon Italian Seasoning
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/8 teaspoon red pepper flakes
1 large bay leaf

 To assemble the Baked Spaghetti:

Ingredients:

4 cups Crockpot Marinara Sauce
1 pound hot Italian sausage
1 pound spaghetti
1/2 cup reserved pasta water
2 Tablespoons butter
1 Tablespoon olive oil
1 (32-ounce) container part-skim ricotta cheese
1 cup shredded Parmesan cheese

1 cup Asiago Cheese shredded
2 cups shredded mozarella

Instructions:

Add the sausage to a pan over medium to medium high heat.  Break up the sausage and brown.  Drain off the fat and set aside.  Preheat your oven to 400 degrees.

 

Cook the spaghetti in salted water.  Drain and reserve some of the the cooking water.  Put in a large skillet and toss with the butter and olive oil. 

In a bowl, mix together the ricotta cheese, the reserved pasta water, and 1 cup of the Parmesan cheese.  Season with salt and pepper.

 Spread the noodles into a 10×15 baking dish.  I do have a pan that big but because I wanted to use this for two dishes (one for work and one for us) I used a 11×7 and an 8×8.  Cover with the sausage.

Spread the ricotta cheese mixture evenly over the sausage and then spread the tomato sauce on top of the ricotta.

Top with the mozzarella cheese and the remaining Parmesan cheese.

 

Bake for 35 to 40 minutes or until the cheese is golden brown and bubbly.  Rest for 10 minutes before cutting.

 

Enjoy! It's delicious!

Christmas in the City

**If you live in Boston or the surrounding area, please read below.  We could really use your help**

Have you heard of Christmas in the City?  My guess is probably not.  Christmas in the City is founded by my Physical Therapist, Jake Kennedy and his wife and is a HUGE philanthropic effort to give gifts to those less fortunate in the city of Boston.  

"John and his brother Richard had noticed a favorable fundraising situation: Their family business, the Kennedy Brothers Physical Therapy centers, had already organized many successful fundraising efforts, so why not add a children's holiday charity to the roster? Their location, in the heart of Boston's financial district, gave them access to an excellent cross-section of potential volunteers and contributors. Over the years, the project has grown to undreamed-of proportions, and currently helps provide for thousands of Boston's less-fortunate children. Christmas in the City started over 20 years ago when Jake and Sparky Kennedy and family hosted a Christmas Party for 25 homeless children."

Today its mission is to end homelessness and to improve the impact of being homeless on families and children living in shelters. In addition to the annual party, which currently has over 3500 guests, Christmas in the City, (through its Adopt a Family program) offers advice and assistance to families transitioning from shelters to their own housing, provides Thanksgiving food baskets to families who need help to have a traditional Thanksgiving meal, and distributes gifts to children of over 2000 families in greater Boston who need assistance during the holiday season.

Christmas in the City is an all volunteer organization. There is no paid staff.

"We function because thousands of us give time and money to help our neighbors. Our volunteers range in age from kids in elementary schools to retirees. We all do what our circumstances allow, some of us giving an hour or two of our time or a donation of a toy or a small check, to substantial commitments of time and money."

So how can you help?

  Would you like to fulfill a child's Christmas wish by purchasing a toy off of their wishlist? Contact us to request a wishlist by:

• For any number of lists
  • Phone: (617) 542-6611 (Kennedy Brother's Physical Therapy)
  • Fax: 617 542-9161
• For requests of 10 or fewer lists
  • email: citcwishlist@gmail.com
  All you do is call Kennedy Brothers and ask for a list.  You can provide one gift or several gifts.  After you purchase the gift, you bring it to Kennedy Brothers in Downtown Crossing by THIS FRIDAY AT 11PM.  This is so easy and will provide so much for these kids.  Please help!
  

Online toy donation

   We have had great success filling wishlists by placing some of the most requested toys on an Amazon.com wishlist.

The wishlist is available! Click HERE to go directly to the list on Amazon.com

Alternatively, navigate to Amazon.com, click on "Gifts & Wishlists", and search wishlists for "Christmas in the City - Boston". The Christmas in the City wishlist items should ship to Christmas in the City, 45 Franklin St., care of Kennedy Brothers PT, Boston, MA 02110.

Financial donations

Checks can be mailed to:

   Christmas in the City
   P.O. Box 125
   Hingham, MA 02043

Or donate online through justgive.org by following this link:

  

Christmas in the City is a registered non-profit organization with 501(c)(3) status. Donations are tax deductible.

It would make SO many kids so happy if you could contribute. Jake Kennedy is a class act and his selflessness to this cause is unbelievable. Please call this number (617.542.6611) to donate a gift OR click the links above to order online.

Steak & Vegan Soup Dinner

Steak and Vegan Soup Dinner?  Oxymoron?  Maybe.  I got the idea to make Flank Steak with Chimichurri Sauce and Coconut Curry Chickpea Soup from perusing blogs and the internet Saturday morning.  My idea of a perfect Saturday morning is represented in that picture below: Cup of coffee, blog reading, meal planning and DVR. I decided to take the day off from running since I have been sick since Tuesday so it was nice to hang out for awhile. But I have officially signed up for the Hyannis Half Marathon so I know I need to start really training soon.  Anyone else running Hyannis?

 After I planned my menu for the week, I finally got to the grocery store.  When I got home, I got cooking.  I saw the soup on Jen's Bakin' and Eggs site and I was intrigued.  I didn't realize it was Vegan, but it is!  I love Chickpeas, Curry and heat so I figured this recipe was right up my alley.  I wasn't sure the husband would be thrilled for this as a main dish so thats why I also made steak.  This was more of a starter and the leftovers are for my lunches for the week!

 Curried Coconut Soup with Chickpeas
(Recipe source Epicurious, March 2009 and Bakin' and Eggs)

Ingredients:

2 tablespoons canola or olive oil
1 medium onion, diced
1 medium red bell pepper, diced
1 jalapeño chili, seeded, minced
2 large cloves garlic, minced
2 cups low-sodium vegetable broth
1 (15-ounce) can chickpeas, rinsed and drained
1 cup chopped tomatoes, seeded and peeled, fresh or canned
1-2 teaspoons mild curry powder, to taste
1/2 teaspoon salt, or to taste
Freshly ground black pepper, to taste
1 (14-ounce) can light coconut milk
3/4 cup cooked white or brown rice, cooked
2 tablespoons fresh cilantro or parsley, chopped

Directions:

Heat the oil over medium heat. in a medium stockpot. Add onion, bell pepper and chili and cook, stirring, until softened, about 5 minutes. Add the garlic and cook for another 1 minute, stirring constantly.

Add the curry powder and stir until onion mixture is coated. Add broth, chickpeas, tomatoes, salt and black pepper. Bring to a boil over high heat. Reduce the heat and simmer gently, uncovered, stirring occasionally, about 10 minutes. 

 

Add the remaining ingredients and cook, stirring occasionally, until heated through, about 5 minutes. Serve hot.

  

This soup was really hearty and packed a ton of flavor.  I added an extra palmful of curry powder because I love that flavor.  And I wish I added a little more salt but other than that, this dish was delicious and I'm excited to eat it during lunch this week.

For the main dish, I made Steak with Chimichurri Sauce inspired by Emeril Lagasse.  

Chimichurri is a green sauce and is originally from Argentina.  I've always wanted to make this sauce and haven't gotten around to it.  It's really simple to make and so fresh with all the herbs!

Flank Steak with Chimichurri Sauce, inspired by Emeril

Ingredients:
1 cup extra-virgin olive oil

2/3 cup sherry wine vinegar

2 tablespoons lemon juice

1 cup chopped flat-leaf parsley

4 tablespoons chopped fresh basil leaves

1 tablespoon chopped fresh oregano leaves

3 tablespoons minced garlic

2 tablespoons minced shallots

3/4 teaspoon fresh cracked black pepper

2 1/2 teaspoons kosher salt

1/4 teaspoon crushed red pepper

1 (1 3/4 to 2-pound) flank steak

Instructions:

In the bowl of a food processor, combine the olive oil, sherry vinegar, lemon juice, parsley, basil, oregano, garlic and shallots. Pulse until well blended. Add 1/4 teaspoon of the black pepper, 1/2 teaspoon of salt, and the crushed red pepper. 

 

Transfer sauce to a small dish.

 

Preheat a grill pan to medium heat. Season the steak with 1 teaspoon of the kosher salt on each side, as well as 1/4 teaspoon of the black pepper per side. Cook for 4-6 minutes on the first side. Turn the steak over and continue to cook until the steak is done, about 4-6 minutes for medium-rare. 

 

Once cooked, lay the steak on a clean cutting board, and allow it to rest for 5 to 7 minutes before slicing across the grain into 2-inch wide strips. Serve with the chimichurri sauce.

 Serve along with a cup of soup and enjoy!

 The best part about this dish?  Using the leftover steak for a refreshing salad today for lunch : )

I cooked a really delicious meal today and prepped Monday and Tuesday's dinners but in effort to write shorter posts, I'll save that for another day. Have a great Sunday!

My Ten Year HS Reunion

It's no secret that I loved high school.  It's also no secret that most of my closest friends are from high school (and way before!)  Besides from running track in high school, I was also heavily involved in other extra-curriculars like Student Council, SADD, Peer Leadership, National Honor Society and of course, my Class Executive Board.  I was voted Class Vice President as a Sophomore and stayed in that position for three years.  When you graduate as a class officer, it means you get to plan the reunion.  Curse for some people but really fun for me!  It's probably also no secret that I'm extremely organized and LOVE planning events.  We had over 200 people in our class and over 100 came out for our five year.  For our Ten year, I was hoping to get at least 100 people. Let's just say we killed that number.

I was hesitant to post about this event on the blog since it has nothing to do with running or food, but maybe it will help some of you who may have to plan future events?  Or maybe the Boston peeps may be interested in where we hosted it? Or maybe I just wanted to tell you all how much fun I had!

We had our 10 year Reunion at The Greatest Bar in the North End area, near the Garden (basically across the street from where the Celtics play for all you non-Bostonians).  The event was the Saturday after Thanksgiving.

 

To get the word out, I created a website using My Event. On this site I was able to link the class bank account through paypal so people could pay online.  If you are planning an event or a fundraiser, this site is awesome.  For the three months before, we (myself and the Class pres) emailed the site around to our class.  Having facebook helps a lot, we got tons of email addresses that way!

Class President Teigan and Me, Class VP

 We gave people the option to either pay online or pay at the door.  At the door was $10 more.  The costs included Admission, 1 hour Open Bar (beer, wine and well liquor), appetizers and what we advertised as a "special surprise."* More on that later!*

We ended up having over 115 show up to the event.  About 40 people paid at the door.  I had my ticket girls work the door.  My ticket girls are the class pres and vp from the class below me, Ori and Jill.  Ori, also happens to be my MOH.

They had a list with everyone's name of on it, highlighted yellow if they paid ahead.  Once the were checked off the list, the girls gave them a green arm band. Those arm bands are what served as identification for the Open Bar. The event started at 8 and Open Bar was from 8:30-9:30.  By 8:30, the party was packed.  We had the first and second floor of the bar.  And I played the Senior Video I made in HS on the big screen.

My HS girlies

BFF Courtney and me

Running Partner Nancy

*The surprise was a Photo Booth that we rented through City Party Booth.  They WERE AWESOME.  It only cost $500 for 2.5 hours, unlimited pictures.  They gave out a printed picture at the event and sent me a DVD with all the pictures that I loaded onto facebook. They were BY FAR the cheapest option we found and they really did such a great job.

All in all, it was such a fun night.  If you are interested in costs or planning of this event, email me!