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Posts Tagged ‘weekly recap’

Happy Tuesday, friends!

It’s gorgeous this week in NYC – I think 63 degree mornings are a runner’s idea of heaven at this time of year.

This morning I ran 8 miles, including a great set of mile repeats – probably the best this training cycle!

I’m definitely attributing part of how I’m feeling to last week’s cut-back in mileage. Here’s how it went down:

  • Monday: XT: 35 minutes spinning, 25 minutes elliptical, lifting, corework, stretching
  • Tuesday: 7.25 miles easy
  • Wednesday: 8.6 miles easy
  • Thursday: 7.3 miles (4 @ tempo pace)
  • Friday: XT: 28 minutes spinning, 30 minutes elliptical, lifting, corework, stretching
  • Saturday: 16 miles
  • Sunday: 6 miles very easy; 45 minutes easy yoga

Total: 45.15 miles

So really I just substituted an easy running day for a cross training day on Friday, but I could totally tell the difference during Saturday’s long run and know my legs definitely appreciated the break. So hooray for cutback weeks!

Confession: too many of my meals lately have been eaten at my desk, in front of my computer, at work.

I’ve been super busy, and eating while working is pretty much the norm. Sometimes the “work hard, play hard” mentality that rules the professional world in NYC can get to me.

Ok, for me maybe it’s more “work hard, work harder” as I’ve yet to master the whole “playing” thing. But in a city that’s always go go go, sometimes I feel like I’m not really cut out to handle it. Or like my head is going to explode.

I don’t really talk about my job that much on the blog, but let’s just say working at a New York PR firm is like nothing else. And I’m not going to lie, sometimes it makes me a hot, stressed out mess.

But ramblings aside, what makes it all worthwhile is the great people I work with.

And because we all deserved a break, we went out to Blue Smoke for a celebratory dinner.

Blue Smoke is all about BBQ and Southern cooking. It’s not my favorite cuisine, but when in Rome…

Eat fried things…

There is literally “fried bread” on the menu. The nutritionist in me was a little horrified. 🙂

We split a bunch of appetizers, and I had the veggie burger with quinoa, lentils and a tomato chutney with an arugula salad for my entree

It was delicious.

Even though it was only for an evening, taking some time to slow down and enjoy the company of my colleagues (and friends!) outside of the office was a great start to the week.

Back to the grind today!

Question: Tell me about your job – do you work long hours? What’s your schedule like? And/or, how often do you take cutback weeks?

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Happy Tuesday, friends!

I hope your weeks are going well so far. It’s still kind of rainy here in NYC, but I’d rather have a gloomy day during the week than the weekend!

Plus, a soggy run here and there is good for the soul. This morning I ran about 7.25 easy miles, and actually find the sound and feel of steady rain while running quite calming.

I could do without soggy, squishy shoes though. I guess that’s why I have, ehm, multiple pairs at the ready.

Dear Brooks: Sponsor me? Size 8.5, Adrenalines. K thx.

But backing up to last week’s training:

  • Monday: 50 minutes vinyasa yoga & stretching
  • Tuesday: 7.6 miles (4 @ MP)
  • Wednesday: 9 miles easy
  • Thursday: 7.5 miles (4 @ “easy” tempo pace)
  • Friday: 5.5 miles very easy
  • Saturday: 18 miles
  • Sunday: 5.8 miles easy

Total: 53.4 miles

I was pretty tired all week, and really felt it on Saturday’s 18 miler. Even though I kept a pretty decent pace, the legs were definitely screaming for a little break (especially my IT band). So this week I’m thinking of cutting back to five running days and 1-2 cross training days, which will reduce my mileage about 20% from last week.

I’m kind of in “be extra careful so I don’t get injured” mode, and think I need to start taking cutback weeks seriously if I want to get to the starting line on November 6 in one piece. So every three weeks or so I’m going to try to cut back on mileage like this to give my bod a little break.

Now, onto some refueling…

The rain on Sunday was a perfect excuse to try a new recipe I found on Shayne’s blog that looked delicious AND healthy.

Chocolate Chip Zucchini Bread

Prep was pretty easy. And green!

And it turned out delicious

Chocolate Chip Zucchini Bread (source)

Ingredients

  • 1.5 cups whole wheat flour
  • 1 tsp cinnamon
  • 1/2 tsp baking soda
  • 1/4 tsp baking powder
  • 1/2 tsp salt
  • 1/2 cup agave nectar
  • 1/2 cup applesauce
  • 1/3 cup almond milk
  • 1/2 tsp vanilla extract
  • 3 cups shredded zucchini
  • 1/2-2/3 cup chocolate chips

Instructions

Preheat the oven to 350 and grease your loaf pan. Combine the dry ingredients, except for the chocolate chips, and combine the wet ingredients, except for the shredded zucchini. Mix the wet and dry ingredients, and then fold in the zucchini and chocolate chips. Bake for 75 minutes.

I loved that this recipe didn’t even use sugar, and instead of maple syrup in the original recipe, I used agave nectar. I’ve never thought to do that before, but am now intrigued about how I can incorporate it into my other baking recipes.

The bread has a nice, hearty taste, and the chocolate chips add the perfect amount of sweet. Excellent post-run refueling.

Question: How often do you take cutback weeks? Ever bake with agave nectar?

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Happy Tuesday!

Today was one of those mornings I wished I had a camera as I rounded the Central Park reservoir on the bridle path – the sky was a soft purply blue and the sunrise so perfect. 7.5 progression miles later, I’m still thinking about it.

From earlier this year:

Corny, but when my love for running isn’t enough to get me out of bed in the morning, the promise of seeing a great sunrise always does the trick.

Anyways, I’m really happy with my training last week and got in a lot of quality miles. Here are the deets:

  • Monday: 35 minutes spinning, 25 minutes elliptical; lifting
  • Tuesday: 2 miles w/u, 3×1 mile repeats (7:47, 7:37, 7:45) 3 miles cooldown (8 miles total)
    Wednesday: 8.65 miles
  • Thursday: 7.35 miles, 3 @ MP
  • Friday: 5.5 miles easy
  • Saturday: 17 miles, 5-ish miles @ MP
  • Sunday: 6 miles super easy

Total: 52.5 miles. This week I’ll bump up my long run to 18 miles and then scale it back the following week to 15-16 miles for a little break (heh, love that I’m already considering 16 miles a “break”. Oh, marathon training…).

When my mom was here last weekend, we talked a lot about food choices both at restaurants and while grocery shopping. See, she is making a huge effort to change her eating habits from a heavy cheese and red meat diet to one with more vegetables, lean meats and whole grains.

Sometimes I take for granted how much I know about nutrition, or at least forget that not everyone has been sitting in lectures and labs about nutrient structures, optimal carbohydrate/protein/fat ratios and vitamin/mineral absorption (etc., etc.) for the past bajillion few years.

My mom has no nutrition background, so for once it’s time for me to teach her a few things.

Since we’re basically starting from square one, here’s what we’ve done so far and how I’m going about it.

Slow and Steady
I think it’s important to implement change in patients like my mom gradually. Forcing them to give up everything they’re used to and totally overhaul their diets in one day is never something I would do.

Here are some of the small changes my mom is making now:

  • Cooking with lean ground turkey instead of red meat; limiting red meat to once per week
  • Limiting (but not removing) her cheese intake
  • Incorporating one additional serving of vegetables that her usual on most days
  • Drinking water instead of soda while at work (right, mom?)

(source)

  • Starting the day with a balanced breakfast – usually Kashi cereal, milk and a banana

Educating
My theory is that making changes is easier if you actually understand why you’re making them. So for each change she makes, I make sure to explain why. For example:

  • Cheese and red meat contain high amounts of saturated fat (in addition to lots of calories), and are likely one of the reasons why she has high cholesterol
  • Red meat may also be associated with a higher risk of some cancers (‘nuff said)
  • Vegetable intake is associated with a lower risk of some cancers, they pack tons of necessary vitamins and minerals and are low in calories

(source)

  • Soda is a pointless, nutrition-less beverage and I’m annoyed that it was ever invented (ok, I guess I’m a little opinionated on this one). Drinking lots of water flushes out toxins and keeps the body working properly
  • Eating a decent breakfast will help keep her satisfied until lunch and give her more energy at work. Kashi cereals pack good doses of fiber, which helps keep you full, and are low in sugar

(source)

Continuous Dialogue
My mom emails me what she eats on some days, and asks questions about cooking, recipes and her meals on a regular basis. This is important because it helps keep her nutrition goals top of mind, holds her accountable for food choices and decisions and I can give her feedback and answer her questions before she forgets them.

Reevaluating/Progress
Since I want to make sure my mom keeps making progress, once she gets comfortable making the changes above we’ll revisit them and I’ll give her new goals. For example, eventually I’d like her to limit red meat intake to once per month (or even less) and branch out on the vegetables she eats.

I will also bother her until she does it strongly encourage her to start an exercise routine.

So far, so good (right, mom?). She’s a great patient, because in addition to wanting to make changes, she understands that it takes time to see and feel results. And she has me to help her stick with it 🙂

Now if only I could get her to quit smoking…

Question: Do you ever “teach” your parents anything? I love being able to help when I can, even if they don’t always listen (ahem, Dad with the never eating vegetables, ahem). I guess it’s payback time for my teen (uhh, and pre-teen) years…

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Happy Tuesday!

It’s a gorgeous morning in NYC, perfect for a confidence-building speed session on the reservoir (hooray!). But more about that in my next post.

Last week was also a great one running-wise – I cracked 50 miles for the first time this training cycle!

  • Monday: XT: 40 minutes spinning, 25 minutes elliptical, lifting and corework
  • Tuesday: 7.25 miles (3 @ tempo pace)
  • Wednesday: 8.05 easy miles
  • Thursday: 7.5 miles (3 @ MP)
  • Friday: 5.1 easy miles
  • Saturday: 16.05 miles
  • Sunday: 6.1 miles very easy

Total: 50.1 miles

So I’ve been thinking. A lot of my running friends ran track in high school, and/or kicked butt running in college. They’ve been runners for a whole lotta’ years, which sometimes makes me wish I had started running a bit earlier.

Instead I was busy doing this for ten years of my young life:

Sad to say, that’s about all the gymnastics I can do these days.

But back to running. I think everyone has a different reason or story about why they started running, and during one of my recent long runs I started to think of mine.

I parted ways with my gymnastics career when I went to college, and not having a sport to concentrate on was really strange at first. No, I didn’t replace gymnastics with running. But rather, ehm, partying? Boston is a fun place to go to school, that’s for sure. 🙂

I did go out for a random run here or there, but never more than 15 or 20 minutes at the most. It was something I enjoyed, but only as part of my exercise routine to help keep me in shape.

Fast forward a few years, and that all changed. I went through a pretty bad breakup that left me feeling really alone – all of a sudden something that had been such a big part of my life was gone. Gradually, I started running a little more. It made me feel good, and I still remember the huge boost I got when I ran 3 miles for the first time.

Pretty soon I woke up in the mornings not thinking of some douchebag him, but about how excited I was to get my run on. Not only did running give me something to focus on, but I loved it! Eventually I got up to 5 mile runs a few days per week around the Charles River, and thought I might like to try running in a race.

So I signed up for the Tufts 10K for Women in October 2004. I think it was the longest distance I had ever run, and I finished in about 56 minutes. The last part of the race was a little painful, but I was hooked! I liked this racing thing.

That summer, a friend of mine mentioned he was signing up for the BAA Half Marathon. “You should do it too!” he said.

At first, I was like, “thirteen miles?? There is no way I can ever run 13 miles. I don’t know if I even want to run that far!”

But I thought about it, and was intrigued. Enough so that I signed up for the race and started training for it. I ran 10 miles for the first time and still remember how euphoric I felt during the run, and how I got to explore different areas of Boston along the Charles that seemed so far away before. Running long was awesome!

So I ran my first half marathon in October 2005 and finished in 2:07:04, about 9:42/mile. And loved it, obviously.

A year later I moved to NYC, joined New York Road Runners, ran as many races as I could (42 to date, actually), got a bit speedier, and the rest is history.

After finishing the 2010 NYC Marathon

So I guess I’ve been running for about 7 years now, give or take a few months. And through these years, running has been my therapy, my savior, a source of joy, a source of disappointment, a social activity, and something that has taught me more about myself than any other activity or person could have ever done.

So that’s my story. Now you tell me – how/when/why did you start running?

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I never thought I would be so happy to see 70 degrees on the thermometer at 5:45 a.m., but it almost made me cry tears of joy this morning.

My legs didn’t feel quite as happy about it, but I made it through a 7.25 mile tempo run that was just a bit slower than I had wanted.

But let’s talk about last week – no groundbreaking workouts, just a whole ‘lotta sweaty miles.

  • Monday: rest, 50 minutes easy vinyasa yoga
  • Tuesday: 7.1 miles; 2×1 mile repeats (7:39, 7:43)
  • Wednesday: 7.75 miles easy
  • Thursday: 7.1 miles easy
  • Friday: 5 miles easy, 15 minutes elliptical, lifting
  • Saturday: 12.5 hot, sweaty miles
  • Sunday: 6.25 miles easy

Total: 45.7 miles. Meh, I’m happy it’s done and overwith. Onward and upward!

Corey tagged me in a 7 links game that’s going around the blog world, and I’m kind of a sucker for stuff like this. So here goes.

THE GOAL

To unite bloggers (from all sectors) in a joint endeavor to share lessons learned and create a bank of long but not forgotten blog posts that deserve to see the light of day again.

 THE RULES

  1. Blogger is nominated to take part
  2. Blogger publishes his/her 7 links on his/her blog – 1 link for each category
  3. Blogger nominates up to 5 more bloggers to take part
  4. These bloggers publish their 7 links and nominate another 5 more bloggers
  5. And so it goes on!
  6. They’ll be sharing the best posts from participating bloggers on our blog and everyday on Facebook and Twitter at #My7Links

Most Beautiful

This is kind of a weird category, no? I’d have to say my most beautiful post was also the one that made me the most sad to write.

 In June, my great-grandma (called Nonna) passed away, and it was devastating.

She was everything to my family – chef, matriarch, authority figure, teacher, mentor, and most importantly, the source of so many laughs and so much love. I miss her every day.

 Most Popular

Almost every day some visitors land on one of these three posts:

And it makes my heart happy, because the reason I wrote them is to help other people learn about the risks, symptoms and causes of serious blood clots through sharing my experience.

Pulmonary embolisms kill one in three people that get them. And since I was one of the lucky ones to survive, I’ve made it a mission to help anyone and everyone realize that both deep vein thrombosis and pulmonary embolism can indeed happen to anyone. Here’s a recent interview I did with FoxNews.com talking about my experience (I’m super famous…)

 Most Controversial

I’m not really very controversial on the bloggy, it turns out. I guess whenever I talk about nutrition-related things people have their own opinions, but I’ve never really felt that anything I’ve said has cause controversy, per say.

 Most Helpful

I like to think the posts I write about nutrition are helpful! I love sharing my thoughts and learnings with ya’ll, and think these posts in particular have gotten great feedback:

 Surprise Success

In February I wrote a post detailing out the foods I ate in one day.

I didn’t think it was going to be very exciting, but then the Fage peeps got ahold it (and my multiple mentions of massive Fage consumption), and posted it on their Facebook page that had about 100,000 fans.

And zoom went my readership for that day! Thanks, Fage. Can I have some free yogurt now?

Not Enough Attention

Even after a year of blogging, I’m still surprised you all actually read this thing 🙂 Any attention you pay to Meals for Miles at all, I love and thank you for it!

Most Proud

I didn’t even have to think about this one – my NYC Marathon recap from last year!

I had deferred from the marathon in 2008 and 2009 because of injury, and at times never thought I’d actually get to run the damn thing. But 2010 was my year, and it was the most amazing experience I’ve ever had.

Ryan Hall and I, just hangin’ out…

The best cheering squad ever!

I loved every second in every borough, and can’t wait to do it again this year!

This little exercise was actually fun – I liked thinking through what I’ve done and written about recently. It’s almost like looking back through a diary, but not all of the dirty details (some things are better left unsaid on the interwebz and therefore most of the free world, ya hear?).

Question: Do you go back and read your blog, journal or diary often? If you don’t have one, how do you keep your memories?

Also, I’m not tagging anyone here because I think a lot of ya’ll have done this already, but feel free to play along if you haven’t!

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Happy Monday!

A lot of miles last week, including an excellent long run on Saturday, and a jam-packed weekend with my sister results in a very tired Kelly. I kind of feel like I need a weekend for my weekend, but it was a great one.

Sister and I hit up a restaurant I’ve been wanting to try forever – Colicchio and Sons. It’s one of Tom Colicchio’s newer restaurants, and we had high hopes for a delicious, memorable meal.

Grilled octopus with endive, citrus & chorizo vinaigrette (we split this)

Butter poached halibut with spring onion, macadamia nut & fava bean ravioli

Caramel cream donuts with chocolate pudding, stewed blueberries & vanilla ice cream

The plates were kind of on the large size, but the portions definitely were not. Which is fine for a normal person, but I was HUNGRY. Marathon training has already turned me into a ravenous beast of sorts, and I probably could have eaten twice as much!

But everything was delicious, the service attentive but not annoying and the atmosphere A+. I’d definitely go back, maybe just not after a long run. 🙂

After dinner we met Tracy and Sara for a drink at the rooftop beer garden at Eataly, Birreria. The wait was a little obnoxious, but I managed to a). have fun and b). not fall asleep at the bar. And my sister managed to smile and nod when the conversation segued to running (she’s not a runner but an excellent cheerleader/spectator!). All important components to a successful night!

The Empire State building was red, white and blue for the U.S. Women’s World Cup soccer match on Sunday. I’m sad they lost, but holy crap what an awesome game! Who knew soccer was so exciting?

Anyways, here’s how last week’s running went down.

  • Monday: XT: 40 minutes spin bike, 25 minutes elliptical, lifting
  • Tuesday: 7.2 miles easy
  • Wednesday: 8 miles
  • Thursday: 7.25 miles, 3 @ tempo pace
  • Friday: 4.85 miles, 20 minutes elliptical and lifting
  • Saturday: 15 miles, last ~6 at GMP
  • Sunday: 6 miles easy

Total: 48.4 miles

It was the first week I’ve included 6 days of running, which I’m going to try to do for most of this plan. Like Megan said in her last post, if you want to be a better, faster runner, you have to run. I’m really happy with how the week went and am feeling pretty good after a lot of strong runs.

This week is a cutback week, which couldn’t come at a better time…

(source)

Ew. I foresee a lot of sweat in my future.

Question: What would you rather have at a restaurant – delicious food and great service but small portions, or ginormous portions with so-so food and iffy service? I’d mostly pick the first option, unless it’s after a 20 mile run!

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So, I’ve come to the conclusion that I heart California.

A little more than a month ago, I had never been, but recently I’ve had the opportunity to visit twice – once to Northern California and now once to Southern. I love the weather and the relaxed lifestyle that I’ve felt each time.

This trip to Cali was to celebrate Darby’s wedding – her special day couldn’t have been more perfect and she definitely couldn’t have been more beautiful.

Plus any wedding that involves dancing for hours always = winning.

Because Darby is as clever as she is gorgeous, she surprised her new husband with a second cake (red velvet!) in the shape of an In N Out Burger (which I did not get to try while I was there. Tragic, I know.).

It was delicious.

And since you can’t visit SoCal without going to the beach (at least not in my book), my friend Shannon took me on a little tour of Santa Monica after the wedding festivities were over. First up was a trip to Blue Plate, an adorable little eatery on Montana Ave.

Veggie wrap with tofu and peanut sauce

We headed down to the Third Street Promenade and the Santa Monica Pier. It was super crowded, but I loved it! I had been wanting to see it in person forever.

The views were gorgeous.

We dipped our feet in the cool ocean – my first time touching Pacific waters!

And almost got mowed down by a ginormous wave in the process (so worth it!).

Another first – the Coffee Bean and Tea Leaf. No sugar added vanilla iced blended (decaf).

I approve.

Thanks to Shannon for being an excellent tour guide 🙂

Another first was the discovery of a Menchie’s near my hotel.

And obviously, I visited multiple times over the course of three days.

I managed to get some good running in in Cali, and found a route that took me up Mulholland Drive. It was gorgeous and quiet, and there were tons of pretty homes to take in (I really regret not taking my iPhone for pictures!).

Here’s how my week looked.

  • Monday: XT: 40 minutes spinning, 25 minutes elliptical, lifting, core and stretching
  • Tuesday: 7.55 miles easy
  • Wednesday: 7.1 mile progression run
  • Thursday: 12 miles easy
  • Friday: rest
  • Saturday: 7.65 hilly miles in Calabasas
  • Sunday: 7.0 miles up Mulholland Drive

Total: 41.3 miles.

I felt pretty good, despite a little fatigue from traveling and celebrating. This week my goal is to outline some regular tempo and speed workouts and stick to them. T-minus 2 weeks until NYC Marathon training officially begins!

Question: Have you had any “firsts” recently? I’ve had a lot lately, which has reminded me of how awesome it is to experience new things and cross some “firsts” off my wish list!

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