Run 3/18/09 and a recipe

I wasn't feeling quite right, so I cut my 60min run down to 45min. My stomach just wasn't agreeing with me for whatever reason. I can always make up the 15min some other time. Anyway, the run went better than expected considering I was on the track. I'm convinced that I run slower on flat services. It just feels so much harder to me. I felt like I was hardly moving. I had a decent pace though. Go figure. Anyway, I've been all rawlicious lately. Right now, I'm enjoying a frozen ripe banana, blended with a bit of almond milk (homemade - I feel so natural), some cacao powder, and a sprinkle of cacao nibs. Oh, and in case you're interested, my breakfast has been 1/2 cup of soaked steel cut oats, 1/2 mashed banana, 2 tbsp dried coconut, some raisins, some chopped walnuts, a sprinkle of cinnamon, a dash of salt, and a squirt of agave. The first time I ate it, I kept staring at my bowl in disbelief at how good it was. Now, I can't wait to eat breakfast in the mornings. Damn, I just remembered that I'm out of raisins now. Oh well. Activity Route: Track Elev. Avg: 36 ft Location: Willingboro, NJ Elev. Gain: +3 ft Date: 03/18/09 Up/Downhill: [+3/-0] Time: 06:35 PM Difficulty: 1.8 / 5.0 Weather: Fair 58 F temp; 53% humidity 58 F heat index; winds S 5 Performance Distance: 4.80 miles Time: 0:45:02 Speed: 6.4 mph Pace: 9' 23 /mi Calories: 531 Notes Cool Down = .33mi Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 44 +0' 21 6.2 -0.2 +3 ft 2 9' 26 +0' 03 6.3 -0.0 0 ft 3 9' 10 -0' 13 6.5 +0.1 0 ft 4 9' 19 -0' 04 6.4 +0.0 0 ft end 9' 20 -0' 03 6.4 +0.0 0 ft Versus average of 9' 23 min/mile

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1 Year Runniversary

A year ago today I started the Couch to 5k program. It's amazing how far I've come since then. Really, I have. A lot of people who start running used to run before or played sports or was somewhat active at some time in their lives. But that's not my story. I've never run because I just couldn't being born anemic and all. I'd get winded before I could really get started. Heck, I couldn't bare the elliptical trainer for more than 5 minutes. And no, I've never played a sport unless I was in gym class. So going from a true couch potato to someone who is capable of running 8 miles is a huge accomplishment. Of course, I can't run 8 miles today (because I need to get my mileage up again), but I will soon. I'm working on it. Oh, that reminds me. Today was yet another personal record. I had my fastest 3miler at 28:35 and my fastest mile at 8:57. 8:57?!?!?! Seriously, I don't know how it happened especially since I got my period today. I took some ibruprofen before the cramps could even get started. Otherwise, I'd never get started. But still, I'm usually tired and have a headache. And just so you know, ibruprofen doesn't work on my headaches. So that was my morning. I don't know. There must be something in the water. Oh and another good thing about today..the scale dipped below 140 for the first time in ages (like junior high school ages). It won't stay there for long with all the bloat I'm due, but still, it's a good way to start the day. AND my dress pants have been kind of loose these days. So maybe I'll be in a 4 by the end of the summer? I don't know..wishful thinking. Anyway, happy running, everyone. Morning: Chocolate soymilk w/ibruprofen Strawberry blueberry banana smoothie w/soymilk and hemp protein Coconut chai breakfast cupcake Afternoon: Susan V's banana coffee cake A plum Raw walnut pesto zucchini pasta w/diced tomato Activity Route: 3mi Park Run Elev. Avg: 35 ft Location: Willingboro, NJ Elev. Gain: -42 ft Date: 07/16/08 Up/Downhill: [+59/-101] Time: 08:02 AM Difficulty: 1.5 / 5.0 Weather: Fair with Haze 70 F temp; 84% humidity 70 F heat index; winds Calm Performance Distance: 3.00 miles Time: 0:28:35 Speed: 6.3 mph Pace: 9' 32 /mi Heart Rate: 172 bpm (Avg) Calories: 334 194 bpm (Peak) Notes Cool Down = .61mi 2x15 Crunches w/Twist 2x15 Forward Lunges 2x15 Squats 2x15 Hip Flexor 3x15 Dumbbell Chest Press Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 00m 0% 0.01 mi 2 111 - 130 0h 00m 2% 0.06 mi 3 130 - 148 0h 02m 8% 0.22 mi 4 148 - 167 0h 05m 18% 0.51 mi 5 167 - 185 0h 12m 42% 1.30 mi (none) out of range 0h 09m 31% 1.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 11 +0' 39 5.9 -0.4 153 -52 ft 2 9' 24 -0' 08 6.4 +0.1 179 +26 ft 3 8' 57 -0' 35 6.7 +0.4 188 -19 ft end ** ** ** ** 194 ** ft Versus average of 9' 32 min/mile ** Insufficient data to calculate this split

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4mi Record

I'm just racking them up this week. There must be something in the air but I ran my fastest 4miler to date. I'm so surprised. It was very unexpected. I've spent a lot of time the past few months not running as much as I should for one reason or another. So the increase in pace with all that going on is just amazing. How I did the last two miles at a sub 10:00 pace is beyond me. Before today, I had run my fastest 4miler back in December. And at the time, I was complaining that I was going too fast. Anyway, I really don't know how I made it through the last mile. Most of it was in the sun. And when it was over, I immediately got hotter. Apparently, the heat index had gone up to 87* by the time I started my cool down walk. So on to food... I got a sweet tooth and made Susan V's coconut chai breakfast cake (well cupcakes in my case) last night. I made my own chai because I have THE BEST chai recipe. It turned out really well and I will definitely make it again. It was quite easy and tasty. But I have tons bananas that need to ripen so maybe I'll make veganized banana crumb muffins again. They were wonderful last time. Music: None (just not in the mood) Morning: Coconut chai breakfast cupcake w/coffee Pineapple strawberry sorbet Afternoon: Pumpkin seed pate sandwich (w/tomato and sweet mustard dressing) Red plum Raw almond cookies Evening: Lasagna leftovers w/garlic toast Vanilla snaps w/chocolate soymilk Pumpkin seed pate sandwich (It's just so tasty I end up licking my fingers so I don't miss anything. I will be making this again pretty soon.) Activity Route: Park Run Elev. Avg: 0 ft Location: Willingboro, NJ Elev. Gain: +0 ft Date: 07/12/08 Up/Downhill: [+0/-0] Time: 10:13 AM Difficulty: 0 / 5.0 Weather: Fair 80 F temp; 71% humidity 83 F heat index; winds Calm Performance Distance: 4.00 miles Time: 0:40:18 Speed: 6.0 mph Pace: 10' 05 /mi Heart Rate: 167 bpm (Avg) Calories: 453 193 bpm (Peak) Notes Cool Down = .27mi Girl Push Ups = 33 Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 00m 0% 0.02 mi 2 111 - 130 0h 01m 4% 0.15 mi 3 130 - 148 0h 03m 7% 0.29 mi 4 148 - 167 0h 10m 24% 0.97 mi 5 167 - 185 0h 19m 48% 1.98 mi (none) out of range 0h 07m 16% 0.70 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 10' 46 +0' 41 5.6 -0.4 140 -- ft 2 10' 03 -0' 02 6.0 +0.0 169 -- ft 3 9' 41 -0' 24 6.2 +0.2 178 -- ft 4 9' 40 -0' 25 6.2 +0.2 188 -- ft end ** ** ** ** 193 ** ft Versus average of 10' 05 min/mile ** Insufficient data to calculate this split

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Stroll through the park

I had 30min of cross training to get out of the way. I decided to walk. Walking is simple. I went to the park although I'm bored with it. But I also needed to get to Produce Junction that's in the plaza by the park. So I walked first, then got my produce on. Speaking of produce, today has been a raw day so far. I'm not going to be raw all day, but I figured I'd try something new today. I was eying up this walnut pate recipe (from Raw Food Made Easy) and making myself hungry. It doesn't sound too appetizing but the ingredients were pretty decent. I substituted walnuts with pumpkin seeds because I'm running low on walnuts. Besides, I need to use my pumpkin seeds. I bought them because they're high in iron. And we all know that iron keeps me running (literally). Anyway, I do plan on cooking lasagna for dinner though. I've been checking out this recipe since yesterday. And I so want some. But first, off to buy a lasagna pan. I thought we had one but it mysteriously disappeared. Oh well. Morning: Strawberry blueberry sorbet w/lite coconut milk Afternoon: Pumpkin seed pate sandwich (w/tomato and sweet mustard dressing) Watermelon Pineapple strawberry sorbet w/lite coconut milk Evening: Spinach and Broccoli Lasagna w/Christie's Own Pasta Sauce Another pineapple strawberry sorbet (because it's just so tasty) Activity Route: -- Elev. Avg: 40 ft Location: Willingboro, NJ Elev. Gain: -33 ft Date: 07/11/08 Up/Downhill: [+45/-78] Time: 12:42 PM Difficulty: 1.3 / 5.0 Weather: Fair 85 F temp; 35% humidity 84 F heat index; winds Calm Performance Distance: 1.84 miles Time: 0:30:00 Speed: 3.7 mph Pace: 16' 13 /mi Heart Rate: 108 bpm (Avg) Calories: 140 137 bpm (Peak) Notes 33 Girl Push Ups .45mi Walk home from Produce Junction carrying lots of bananas, red plums and basil Elevation (ft) Speed (mph) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone 1 93 - 111 0h 09m 31% 0.59 mi 2 111 - 130 0h 17m 58% 1.10 mi 3 130 - 148 0h 00m 1% 0.03 mi 4 148 - 167 0h 00m 0% 0.00 mi 5 167 - 185 0h 00m 0% 0.00 mi (none) out of range 0h 03m 11% 0.21 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 16' 10 -0' 02 3.7 +0.0 102 -53 ft end 15' 52 -0' 20 3.8 +0.1 116 +20 ft Versus average of 3.7 mph

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