SEPPIESUSAN   33,015
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Seven and a half mile run!

Saturday, May 30, 2009

Today was a two-workout day! Workout #1 was strength training for chest and abs and then about 12 minutes of biking at the gym, probably a total of 40-45 minutes.

Workout #2 was a 90-minute, 7.5 mile run! I admit I ran quite slowly and also allowed some walking, because I was trying to "keep my easy run easy!"

Here's what mapmyrun told me about my run:

1:28 time
7.52 miles
5.1 mph
11:41 min/mi
824 calories
25.2 BMI

I don't even mind that I went slowly. I know I can run much faster. I wasn't trying for speed.

We're going to go out exploring in the city tonight - beautiful weather for a change!!

  
  Member Comments About This Blog Post:

SEEHOLZ 5/31/2009 3:37PM

    WOW! You got a lot of energy--- love how you're keeping your easy runs easy... they'll get faster, without you even feeling it...
I hope you enjoyed your time in the City!

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ZIRCADIA 5/31/2009 9:42AM

    I am so jealous that your LONG SLOW RUN went so quickly. ;) hahahaha compared to me that is. But anyway -- heck yeah. Like you were blogging about before. Run SLOW when you're supposed to run slow, right? EASY EASY run. :) I'm glad you enjoyed it. :D

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FITGIRL15 5/30/2009 11:27PM

    Wow, you have a lot of stamina, Girl!

Have a great Saturday Night!

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KJNE8O 5/30/2009 10:46PM

    Great job on the run! Tomorrow I'm doing 4 miles, hopefully I can get back up to higher mileage soon! Your "slow" run is my normal pace! LOL. You're a serious speed demon!

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BRUIN2 5/30/2009 10:45PM

    Yay for such a great long run!!!

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Veggie Pasta Bake

Saturday, May 30, 2009

I just made this recipe, which I found by googling "veggie pasta bake:"

Vegetarian Pasta Bake

Serves: 6 (But I made ten servings out of mine, which are currently in my freezer, ready to be lunches or dinners for the next few weeks.)

Ingredients
12 oz large elbow macaroni (I used whole-wheat rigatoni)
2 eggs, well beaten (I used cage-free)
1 (16 oz) container fat-free ricotta cheese
1/4 cup freshly grated Parmesan cheese
2 tsp dried parsley flakes
Salt and pepper, to taste (I only used pepper - don't add salt to my cooking)
1 (26 oz) jar pasta sauce (I used no-salt cans of diced tomatoes and tomato sauce, plus chopped onions, garlic powder, and Italian seasoning)
1 (10 oz) package frozen spinach, thawed and drained (I used a 1lb bag)
1 medium zucchini squash, halved and cut in 1/4" slices
8 oz fresh mushrooms, sliced
8 oz low-fat mozzarella cheese (I used fat-free...I know I know...everybody hates fat-free cheese but me)



Method

Prepare elbow macaroni according to package directions; under cook the pasta by 2 minutes for this baked dish. In a medium bowl, beat eggs; add ricotta cheese, Parmesan cheese, parsley flakes, salt and pepper; mix well. In an oven-safe dish layer half of the pasta, half of the cheese mixture, half of the pasta sauce, spinach, squash, mushrooms, remaining pasta, remaining cheese mixture and remaining pasta sauce. Top with mozzarella cheese. Bake at 375 degrees F for 35 to 40 minutes.

Recipe Courtesy of Dakota Growers Pasta Company.

www.fsafood.com/fsacom/Recipes/Recip
e+Index/A-Z+Listing/V/Vegetarian+Pasta
+Bake.htm

  
  Member Comments About This Blog Post:

MBSHAZZER 5/30/2009 7:37PM

    That sounds really good. I like the fat free mozz too, as long as it's melted. May as well save the calories where you can!

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SARAH_VW 5/30/2009 5:59PM

    This sounds so yummy! I'm going to try it for sure. Thanks for sharing!

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DAMIENDUCKS 5/30/2009 2:56PM

    mmm that sounds tasty...i have some chard and eggplant that I've been meaning to use--this sounds like a good venue! thanks for sharing!

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SEEHOLZ 5/30/2009 12:39PM

    Yum--- I need to start cooking more. Maybe, my weight would go down if I just started to eat hearty, satisfying meals... I really admire your dedication to cooking for yourself and to taking good care of your health!!!

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Oops

Friday, May 29, 2009

As I was driving to work this morning I realized I goofed in last night's blog... I didn't run 5K in 26:15, it was 27:15!! Oops!

PS - Don't you guys love Jenontherocks' comment - interval traning is like vitamins for your body.. LOVE that!

  
  Member Comments About This Blog Post:

LIL_EZZY 5/30/2009 5:16AM

    Well done. That is an amazing effort.

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JENONTHEROX 5/29/2009 9:56PM

    a one minute difference oops-mistake is STILL unreal in my books! holy cow, seriously.

It's amazing how the things people say can really make a positive impact & stick to you. What that spin instructor said, I haven't forgotten about it since & ALWAYS think of it during those intervals with running or any cardio now. Most importantly... I think she is very, very right about that. These are the type of workouts when I feel best afterwards & I just know they improve overall performance.

Comment edited on: 5/29/2009 9:57:09 PM

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DORIANRW 5/29/2009 8:15PM

  You are way fast!! 8.0 mph. If I tried that, I might just fly off the back of the treadmill. Good luck on your race. I know you'll do great.

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FITGIRL15 5/29/2009 12:28PM

    27:15 is still uber fast, Hun!

Are there any hills along your route?

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SEEHOLZ 5/29/2009 10:00AM

    You are totally THE weight loss machine! Congrats on 155! And, I totally DIG that vitamin comment! I will keep that one in mind when I do my speedwork this summer.. ( I'm taking some "recovery time" post marathon and due to all the overtraining stuff...

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BRUIN2 5/29/2009 9:30AM

    Ummm. That's still RIDICULOUSLY AMAZING.

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Speed Intervals

Thursday, May 28, 2009

This evening I did speed intervals at the gym, alternating 8.0 and 6.5 mph as long as I could handle that. After 15 or so minutes of that I had to slow it down a bit, so I went to 7.9 and 6.1 mph, but I bumped it back up to 8.0 at the end. My 5K time was about 26:15, and that INCLUDED three minutes of warming up (1 minute each of 3.5, 5.0, and 6.0 mph). Afterwards I walked at 3.0 until I hit 30:00. My heart rate was back down under 120 in less than two minutes. I was ***SWEATY*** and I felt good. Afterwards I did strength training for back and shoulders and then stretching. It was about an hour in total. I usually do my strength training first so I don't have to do it all sweaty, but I decided to do running first while I'm training for my 5K, so I can do it when I have the most energy.

When I was done I thought about what my wise Spark friend Seeholz told me: keep your hard runs hard, and your easy runs easy. That was a hard run that I kept hard! I can't wait to see progress!! :)

  
  Member Comments About This Blog Post:

FITGIRL15 5/29/2009 12:28PM

    Great running, girl!

I ran 5K this morning, but only made it in 30:30! But I also wasn't running NO INTERVALS either! emoticon Intervals definitely make for a mucho faster run!
Keep pressing on, you are doing freaking awesome!

And I SO agree with Patty: Hard runs HARD, easy runs EASY! You'll benefit in many ways from this knowledge when you put it into practice!

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KTBOARDING12 5/29/2009 10:59AM

    That plan sounds good. I might try it out on a track because treadmills drive me nuts. When's your 5K?

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RUN_LIFT_EAT 5/29/2009 10:06AM

    That sounds great! I love (hate) interval training! You are so going to make that time on your 5k!!!!

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SEEHOLZ 5/29/2009 9:58AM

    Wohoo!!! You are so making me want to do some speedwork! You did FANTASTIC!!!!
emoticon

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TRACYZABELLE 5/29/2009 6:27AM

    Sweating is good! It releases toxins from your body! Also clears up those clogged pores! Keep on sweating girl!

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CREATINGMYSELF 5/29/2009 12:47AM

    Ohhh, you rock! Seriously, do you ever take the time to pat yourself on the back? It's such a great accomplishment to be able to train the way you do. I once tried 8 mph-- I almost FLEW off the treadmill. I'm sure the people on either side of me thought it was hilarious, but I'm surprised I didn't give the person on the machine behind me a heartache. If I saw a sweaty chubby girl about to fly off the treadmill in front of me I'd panic! Anyway, keep up the good work-- how long until the 5K? Catch me up on what your trainings been like.

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JENONTHEROX 5/29/2009 12:37AM

    that is an awesome run... I love interval training on the treadmill too, there's NOTHING like the sensation of sweat flying off my body onto the treadmill (I know, gross, but just amazing...). I keep hearing over & over & over about the benefits on interval training & one spin instructor said "it's like vitamins for your body... your body loves intervals" & the benefits of interval training are huge post workout, which is always great to hear. Also apparently the faster your heart rate slows down, the fitter you are... sounds like you are doing amazing.

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BRUIN2 5/28/2009 9:40PM

    WOW. You are ridiculously impressive with your running!! I think you should look into running clubs - a coach would just eat you up!!!!!!! Your dedication and speed - wow!!

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ZIRCADIA 5/28/2009 8:18PM

    NICE! :D

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Fitness Test!

Wednesday, May 27, 2009

www.sparkpeople.com/resource/fitness
_articles.asp?id=1112


How's this for a healthier thing to use my computer for than games?? I was just poking around in the articles section of SparkPeople, looking for 5K training advice, and instead I came across this article with instructions on how to give yourself a quick and easy fitness test! I want to record my results so that I can compare if I do this again in the future....

1. Pushups - I did 28 modified pushups in one minute - "Good"
(Not bad considering I can barely do any "real" pushups...despite strength training regularly...)

2. Crunches - I did 42 crunches in one minute - better than "Excellent" !!!!!!!!
(Phew, at least my hard work apparently is paying off in this area!)

3. Step Test - My heart rate was 88 beats per minute - "Above Average"
(The hardest part of this one was finding a 12-inch step. I used a cooler turned sideways that was actually closer to 14 inches than 12. I wonder how much better I would have scored if I'd used a step that was the right height!)

Anyone else ever try the fitness test?

  
  Member Comments About This Blog Post:

RUN_LIFT_EAT 5/29/2009 10:05AM

    Rock on with your bad self!!!!! I did a fitness test for a pe class I took a few years ago and I was proud that my (at the time) 27 year old butt kicked all the 20 year old's butts. In the interest of full disclosure I have to admit that my 20 year old butt wasn't in great shape, either :P. So who knows, maybe some of those girls have zoomed past me by now?

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FITGIRL15 5/28/2009 6:57PM

    I've never done a true fit test, but I have never in my life had an easier time with REAL pushups in my life then now! I know for a fact that this competition training has definitely bumped my fitness up a new level! It's so exciting!
emoticon

I bet the other two categories I'd score high in too, since I am a group eXercise instructor, and all! ;)

PS.. were you really doubting your fitness??? You are VERY fit, girl! At any weight!!!

Comment edited on: 5/28/2009 6:58:12 PM

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SEEHOLZ 5/28/2009 11:19AM

    I've done a different one a while back... It wasn't accurate- I know that...
The 12 in step test is skewed, because not everyone is the same height and has the same leg length! Hmmm, so, who knows?
Also, form makes a huge difference in my opinion--
Either way, GREAT JOB!!! You're definitely fit girl!

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ZIRCADIA 5/27/2009 9:31PM

    I've just done a different but similar one that is at the beginning of Jillian Michael's Making the Cut book -- but I only did it the first time I went through... so January 2008?? I'd say it's about time to do another one. :D Didn't know they had that on Sparks. COOL! Thanks for sharing!

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