Monday, September 29, 2014

Apple Crumble Recipe



Apple Crumble is a great dessert to come home to after exercising. I hope that I'll be able to save some to eat until after this week's long run!

Apple Crumble Recipe 

Makes 4 servings.

Filling:
Slice 2 apples. Place into greased bowls*. Place the bowls on a cookie sheet to make it easy to move the multiple bowls from the counter to the oven and back again.

Mix together the topping:
1/4 cup + 2 tablespoons all-purpose flour
1/3 cup sugar (I place 1/2 brown sugar and 1/2 granulated sugar in the measuring cup)
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg
1/8 teaspoon salt

Cut in 3 tablespoons butter into the topping.

Top the apples with the topping.

Bake at 350 degrees for 50 minutes or until browned.

*Baking Bowls/Pans: I like to use four 4" ramekins or two 5" ramekins (photo). This makes it easy to personalize a couple of bowls with a half of a tablespoon of raisins to the filling or a tablespoon of oats to the topping, both of which I like to do for mine!

If you want to make 6-8 servings, double the recipe and use one or two more ramekins or an 8" x 8" pan.

My Weekly Exercise Summary

I ran 40 miles total over four days spread out over the week, rode my bike twice and strength-trained three times. My longest run was a 15 miler fueled by Gatorade and peanut butter and honey sandwich quarters. I saw at least two deer while I was running this week! 

Do you have any favorite apple recipes?

Thursday, September 25, 2014

Your Race Recaps! 9/25



Today I was inspired by long-time runner, Pam, when I visited the dentist. She's about to run a marathon. That marathon will complete her goal of running a marathon in every state. Not only that, this upcoming race will be her 200th marathon! After the marathon, she's going to focus on shorter races and write a running book.

This week's gathering of races is a collection of the most popular distances before you hit ultras. I hope they motivate you to get out there and run for fun, for training or for both reasons!

5K:

NYC Running Mama blogger, Michelle, completed the Philadelphia RnR 5K in 19:57, a 34 second PR.

10K:

Cow Spots and Tales blogger, Lisa, completed the Esprit de She 10K in 51:21 as part of Team Chocolate Milk.

Half Marathon:

Little Green Running Shoes blogger, Jenna, ran the Philadelphia RnR Half Marathon in 2:18 and crossed the finish line with her husband.

Marathon:

Joanna Runs completed the Top of Utah Marathon in 3:56, a marathon with plenty of down hill running to trash your quads.

Monday, September 22, 2014

Recycling My Running Shoes

What do you do with your old running shoes? Nike Reuse-a-Shoe recycles shoe soles to make athletic surfaces. Since I was going by the Nike store, I dropped off my old shoes there. One year when I ran the Houston Marathon, I took them to the expo to be recycled.

Before dropping them off somewhere, if my shoes aren't too dirty, I wear them for everyday activities like walking, biking and yard work. After that, I take them somewhere.

Sometimes I can tell that my shoes are getting old because they don't feel cushioned anymore, but I keep track of the mileage on each pair and I usually wear them for 400-500 miles.

Weekly Fitness Summary

I had a great week of exercise this week with 33 miles of running, three strength-training sessions and one bike ride.
  • Monday - rest
  • Tuesday - 13 mile run, strength-training
  • Wednesday - ride
  • Thursday - 6 mile run, strength-training
  • Friday - 9 mile run, strength-training
  • Saturday - rest
  • Sunday - 5 mile run
I hope that you get to put some good miles on your running shoes this week, too!

Friday, September 19, 2014

Your Race Recaps! 9/19

I found five great half marathon race reports this week. Plus, one other race distance made it onto the list. Paris, anyone? Yes, please!

Half Marathon

A Mother's Pace blogger, Angie, ran the Johnston's Half Marathon (KS) in 1:57  - a 5 minute PR!

Healthy Happier Bear blogger, Ashley, completed the Semi-marathon de la Cote (Switzerland) in about 2 hours and came away with a PR! She's training for the Berlin Marathon.

Run to the Mountains blogger, Sherry, completed the Arthur Lydiard's 21K (New Zealand) in 2:15! The course is based on the training routes for the athletes that Lydiard coached.

Sole Sisters blogger, Jodi, ran the Bridge of the Goddess Half Marathon (OR), which is a race designed for women with a necklace given to all of the runners. She finished in 1:38 and came in 3rd in her age group for the first time!

Other Race Distance

French Inspiration blogger, Karen, completed the La Parisienne (France) in 37:07! This 6.7 kilometer, or 4.1 mile, race is for women only and the Eiffel Tower is on the race route.

Photo Facts

This February I'm running the Woodlands Marathon. That's my half marathon shirt and medal from last year.

I hope you're getting in some good running lately and maybe even training for a race, too!

Monday, September 15, 2014

Tips from Deena Kastor

Deena Kastor shared some running and eating tips this week online. She's an Olympian who holds American records in numerous road distances including the marathon.

Mind Games Deena Kastor Uses During Races
  1. Count to 100.
  2. Focus on arms instead of legs.
  3. Focus on the number of miles already run.
  4. Focus on the training she has put into the race.
  5. Focus on running to the next aid station or mile.
I've done all of those except counting to 100. I'll try that!

How Deena Fuels During Marathons 

Every 5K: 4-6 oz. Cytomax Pomegranate Berry drink

At 25K and 35K (15 & 21.7 mi): Jet Blackberry GU gel

Foods She Likes That Increase Bone Density
  • Herring
  • Sockeye salmon
  • Seaweed
  • Orange juice
  • Whole eggs
  • Leafy greens
  • Yogurt
  • Milk

Deena Online

You can find Deena's tips online like I did and you can read her blog, too. That's where I found a recipe for basil pesto pasta, which is her favorite pasta dish. I'm glad that basil is full of vitamins and minerals because it's so flavorful. That's my basil plant in the photo, but it's not as green and leafy as it was when I took the picture!

Tina's Weekly Recap (September 8-14)

My hip flexor, which had been feeling sore, felt better this week so I ran four times, biked twice and had four strength-training sessions. I was even more grateful than usual that I could run and ride.