The perfect muffin

I had quite the great start to my day today. B After my usual giant breakfast of half a bagel, 3 egg-whites and a pound of cream cheese I decided to go to the cafe once again before the clock even hit 10AM. B Healthy start I know, I grabbed one of our cafe’s “low fat” blueberry muffins. B I say low fat in quotes because our low fat soft serve frozen yogurt has 160 calories per serving so there’s lies in the labeling. B Anyways I digress on my rants of low fat labels that still mean high calorie. While I went to town on the muffin. B Hold and behold I had the perfect muffin.

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The inside of it was all blueberries! B I think that counts as a healthy dose of anti oxidants.

My lunch time workout went great. B IB squeezedB out a 6 mile run at a 7MPH on 2incline. B I alternated between 7.5MPH with 7.3MPH to 7.0 MPH with 6.8MPH with a few 4MPH walk catch of breath when I felt really winded.

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I’m part of runners world daily quotes and early this week they have the common quote of:

“If running is important to you, then your mind-set shifts from Can I find time for it? to When can I find time for it? You think in terms not of Will I run today? but When will I run today?B (Scott Douglas)”

Which as i become more addicted to this running world, I’m finding out that my grand debate in my head is not will I run, but when can I find an hour to make time for one? B Will I have time at noon? B Do I need to go after work? B Maybe at 3pm I can carve out that hour if I have work meetings during my lunch time? B Will it be indoors or outside? B But I never question will I be running this week anymore as I used to a few years ago. B I guessB that’sB just part of the addiction.

A couple of other interesting reads I got from my running emails lately are:

Alternative carb sources keep you fueled on runsB – From runners world, if you’re like me and just can’t stomach Gu. B My favorite suggestion was using gumdrops instead of energy chews as they have 4grams of crabs per drop vs. 5grams of crabs in energy chews.

Commuter Workouts!B – Which is linked with this article How sitting killsB – I love the the scary but true charts they have showing the facts. B “Sitting 6+ hours per day makes you up to 40% likelier to die within 15 years than someone who sits less than 3. B Even if you exercise.” One option for office workers they suggest is to always take the stairs. B We all know that. B While I am not about to go up 39 flights of stairs and break my knees, I do try to take every staircase when I useB train stationsB for my daily commute. B I am also trying to take the article’s suggestion on sitting at a 135 degree angle as I do sit at least 8 hours a day (and that’s on a low key slow day.)

New Geico CommercialB – A co-worker showed me this hilarious new Geico commercial which pretty much defines half my eating lifestyle…. I know, I know, B EewwB seriously…B that’sB so gross…

Do you have a long weekend? B Any good plans?

I do have the awesome Monday off! B Mine are to eat, run and nap. B Maybe try to plan a few vacations for 2012. B Tony and I are going out to dinner tonight for a date and on Saturday we have a couple double date. B So yup lots of eating, some kitten cuddling andB definitelyB a 20-miler for my marathon training.

Do you say soft serve or creamies?

I say soft serve, while myB VermontB friends same creamies and I just think it sounds dirty. B Spell-checkB agrees because it gave me a red squiggly over the word “creamies.”

How do you try to make yourself less sedentaryB in an office environment? B

I take the stairs when I can for my train commute. B Everyone once in a while I try to stand vs. sitting on my train but usually get lazy and sit down once a seat opens up. B I try to walk if I need to be somewhere less than a mile away. B I’m lucky for living in such aB walkableB city.

Races – Past, Present, Future

I created this as a separate page but figured I’d share it on my home page as a post as well.

Goals for 2012

10K PR under 0:50

Half Marathon under 1:40

Full Marathon under 4 hours!

Upcoming Races

Mar. 17, 2012 – Washington DC – Full Marathon

Mar. 24, 2012 – Boston – 10K

Apr. 15, 2012 – Boston Marathon!!!!

May 27, 2012 – Boston Run to Remember – Half marathon

Aug. 19, 2012 – Providence, RI – Half Marathon

I feel quite excited for my new attempted PRs for 2012… I know I’ll achieve a marathon one since it will be my first. B Hopefully, there is no DNF in my 2012 future and I can finish with my goal time of 4 hours or less. B I hope that’s reasonable. B I have little faith in beating my half marathon time. B To this day I still have no idea how I managed that. B My training runs were at 8 miles and I only got in a few 10 milers before the big day. B I was freezing cold during that whole race and I think I kept running to try to warm up. B I have a small goal time of less than 1:37 just so I can qualify for the NYC half, but I am not getting my hopes up on this. My 10K PR goal is more of a side project. B My local town (city) has this one race every year and I always participate because I try to support as many local races as I can, being that there’s only one race, that’s not too hard. B It’ll be my post DC Marathon recovery run with hopefully improved speed from the year before.

I don’t see much 5Ks in my future, because I’m cheap, they’re slightly pricey. B Races fees already have a higher portion of my budget than even clothes (okay that’s a lie) so I should monitor it a little more prudently and focus on races I can really work on.

TV Catch-up time

Today I kept my workout short to just my usual lunch time run.B The results are still in a struggle disappointment.B 5.6 Miles 52 Min 10 Seconds Incline 3. This set me at an average of 6.4MPH.B I”m struggling to go back up to 6.9MPH I used to be able to.B You figured with my increased endurance I would be able to increase my speed for the short runs.B Maybe I’m just tired, or my legs prefer flat surfaces.

This morning I woke up with a craving for oatmeal… I know, that’s a bit weird for me… So that’s what I had some simple plain oatmeal with a ton of raisins and cinnamon.B After my run I munched on some extra salty peanut butter and fruit.

Which was followed by lunch 20 minutes later…

Looks familiar?B That’s my salad from last night with the leftover lunch chicken…. organic spring mix, organic baby arugula, organic celery, orange pepper, organic carrots, asparagus and cucumbers.B I last minute decided to nuke up the salad so I can pretend to have a warm meal instead with a side of sour cream and onion pirate booty.

The 3pm snack was some vegan carrot walnut cake and peppermint tea… Which ended being disappointing due to the frosting.B Not sure whats in vegan frosting but it did not make my mouth happy and after digging around for the cake part I gave up and threw it in the trash and reverted to my usual bag of M&Ms.

As for dinner, I’m actually quite excited to write about!B Although not as excited as I was about eating it.B That’s why midway through my munching I remember I should take a picture.B I actually do own a nice SLR and a nice point and shoot but I prefer iphone photo for speed.

Yup that’s my dinner half gone already. Tony’s mom kindly offered us some chickpea/veggie patties so I graciously accept (that’s the bitten up thing on the bottom left.) They’re quite yummy.B The rest I made myself!

I chopped and baked sweet potatoes, turnips for 20 minutes at 400 degrees.B I then added some asparagus to the baking bowl for another 15 minutes.B To which I ripped up some organic Kale bumped the over temp to 450 and kept it all baking for another 10 minutes.B Retrospectively I should have only did the Kale for 6 minutes or so, o well live and learn; don’t partially burn your food.

Tony made some hummus that I snacked on with pretzels as I continue to catch up on tv for the night.

What was your most recent day of TV bingeing?

Today I practically ran home so I can catch up on some of my weekly shows:B Once Upon A Time, Desperate Housewives, Pretty Little Liars, and Biggest Loser.B I’m a hulu addict.

Prepping for another 14-miler treadmill run

Today’s workout 14 miles, much too long at a too slow pace on a treadmill. To be fair, it was on an incline of 2-3 with a short phone call break not a good excuse but I can whimper.

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So how do I survive a long(ish) boring treadmill run after a long work day? Yes 14 miles is long for as before last two months my regular routine was just 5.5 miles on a treadmill at a time with a painful long run of 7 miles. It takes a full eating day, because if I don’t eat well, I don’t last beyond 7 miles maybe 8. I guess I can try to integrate Gu but just writing makes my insides curl up for now.

I carbo-load for breakfast. Giant sesame seed bagel smothered in peanut butter with extra salt from my amazing work cafe. This picture is stolen as I ate mine before I decided I’m going to blog about what I ingest into my belly. My bagel is bigger with a lot more peanut butter and 3 salt packets. I usually leave 1/4 of the massive bagel to nimble on later.

I skip my regular lunch break/workoutB to catch up on work so I can go up to the gym a little before 530. Most importantly I usually grab lunch from cafe as its all you can grab for 6 bucks and I found out that when I try to run post work on my regular from home lunch I burn out quicker. Although my work lunch is very fairly priced for the balanced options on the days I don’t run long(ish) I still make my own as the work cafe makes it way too easy to overindulge.

So here’s part one of what I grabbed. A gyro sandwich and coconut curry soup. I ate half the soup and put the gyro on the side because I had my eyes set on the next part of my meal.

My baby spinach salad. Did I mention I’m a baby spinach addict like Popeye! He had to get strong and so do I. I love the sweet taste of baby leaves compared to bitterness of a spring salad or plainness of romaine. Yes I might have went crazy with adding goat cheese and feta cheese. B Not sure where this lately crazy cheese craving came from.

Yup, I really load up those to go container, cafe staff and my bosses must think I’m feeding a third world country underneath my desk.

I did leave myself some surprisesB at theB bottomB in caseB i’m still hungry post-salad. B To the left, is some eggplantB potatoB dish that I ate without looking. B It was creamy, veryB pureeB eggplant and perfect potatoes I assumeB GreekB style as that was the theme of today’s menu. B I skipped the chicken kabob on the right as I tried a small piece and it tasted a bit too lemony. B Needless to stay the gyro sandwich got skipped as well. B The meat tasted a bit too processed for my evening plans. B I always grab a little bit ofB everythingB because I never know what I will like and I want to avoid being hungry. B I know wasteful, but I do try to reuse some of the things I don’t eat later in a way that I can stomach so its not too bad. B Right? =)

Around 3pm, one of my amazing coworkers got us some cupcakes from the South End Buttery. B This awesomeness is created with a “traditional Southern recipe, made with cocoa powder and aB hint of vinegar, topped with cream cheese frosting.” Did I mention this is the first time I liked frosting on a cupcake! I had half with a nice cup of mint tea. B I saved the other half for breakfast. B Can’t wait!

I’d like to sayB that’sB all I ate, but I did munch on some berries and a pack of peanut M&Ms (250 cals pack). B Yes my teeth will rot, but my coworkers will beB gratefulB because sugar keeps me perky and not the crazy cranky Liana monster that can appear when tried.

I concluded my 14 milers with someB FacebookB catch upB and foam rolling joying. B Best part of running 14 miles is taking those extra few minutes to roll out some kinks in the legs. B Anyone else want to scream when theyB foam-rollB their calves? B I guess mine are super tight. B

I fully wrapped up with someB GreekB yogurt and more berries for refuel as it was already 7:30 and I had an hour commute back to my palace aka apartment and I hear passing out on trains never leads to a good night.

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Dinner was another boring low key salad as I was slightly tired by the time I made it home. B I reheated the other half of my coconut curry soup and ate that gyro from lunch. B Process meat is fine by me as long as its at the end of my day and not the middle =).

There might have been some more pretzel sticks as I was making my salad and a few pieces of Trader Joes darkB chocolate with some organic ginger peach tea.

Overall, it was a good day through and through. B Hope yours was too!

Do you ever run after work? B How many miles? B Ever do long(ish) runs on weekday evenings? B Outside or inside? B

I try to do 1-2 long(ish) runs in this part of my training during the week with one long run on the weekend. B I’m terrified of running outside and I think lack of light leaves me a bit depressed so I stick to indoor post work workouts. B On the downsize I find the treadmill a lot more tiring than the pavement so I try to pay closer attention to what I eat on those days. B It’s my first marathon and I’m a bit on the rush to build up my base from regular 5 mile runs to 26.2.