A life with pie

Training Update - End of April

April Recap:

As April closes my training plan is becoming steady and reliable. The pieces are starting to come together nicely.

• Logged 22+ miles in workouts.
• Completed 1st timed 5K of the journey - 16.01 min miles is my starting point.
• Utilizing the fitbit consistently.
• 3 total - over 10,000 steps and 5 miles days.
• Pretty clear that in order to achieve a 10K step/5 mile day - I need to log 3 miles in an exercise session.
• Month closes with 4 min run intervals at start of Week 4 in 10k running training.
• Signed up for the rest of the training runs and Las Vegas Rock & Roll 1/2 marathon. Whoo hoo!
• Signed up for the IMA (finally!)

Learning opportunities have shown up on the way. One day I got too caught up in the music and pushed running MUCH faster only to end up with side cramps and not being able to finish my interval. Lesson #1 - Steadily build up. Trust the process! 

Take the opportunity to get out and exercise when the skies are friendly. One running day, I awoke to pounding rain and decided to push the appointment til after work. The sun was shining brightly at the end of the business day. And I would have been brillant, until I putzed too much at the end of the day on things that weren't necessary. By the time I got home, the window of opportunity closed and I ran 30 minutes in the driving rain anyway. The only time I've had the trail all to myself the entire time. Lesson #2 - Don't squander the sun breaks!

So May, here's the deal. It's time to get serious about the healthy diet portion of the process. I'm getting stronger and toner with the exercise and it shows, but I can't run my way out of too unbalanced a diet. That's the largest key to my long term goal of a healthy weight. Remember, the slice of pie is the weekly award and not just one treat along the way. 

 

May Goals:

• Implement the diet changes into the equation.
• Start swimming one day a week for cross training.
• Strength training start light weight training routine.
• Beat the Bridge 4 mile walk on May 18th.
• Complete 10K training weeks 4-7.

 

Motivation Pic for Month:

 

#12 - Asparagus Quiche

The Inspiration:

My inspiration was the Egg-stravaganza Potluck @ work.  My lucky coworkers were the recipients.

Truth be told, I was running behind on my weekly pie count. The potluck provided an excellent opportunity to even the score. With a picnic, spring and egg theme - quiche seemed like the perfect dish. Savory pies await!

 

The Production:

Spring has sprung and local asparagus is abound. It's so fresh and green after long winter days of neutral root veggies. And I wanted to have a veggie option for the non-meat eaters in the mix. Martha Stewart's Aparagus, Leek & Gruyere Quiche was the winner. Martha's Our Favorite Pie Crust recipe tends to be my standard and with making two quiches on a mid-week night I wanted something I could rely on.

The asparagus is cut on a narrow bias which makes for a quick saute (6-8 mins) without losing too much of the bright green color. And it's a lovely presentation in the final product. The leeks help give the pie structure and an onion profile without over powering the dish. Love to utilize seasonal leeks in egg based breakfast offerings. 

This recipe baked for 50+ mins so blind baking wasn't necessary. And it smelled so great coming out the oven. Spring in a pie pan.

 

The Verdict:

The quiche was a huge hit. Even garnered some raves as the best quiche ever tasted, including at restaurants. Yahoo!!  The local leeks and asparagus I'm sure had alot to do with it. And the nuttiness of gruyere cheese with the touch of nutmeg was perfect. If you are looking for a lovely and delicious spring brunch offering, I strongly recommend the Asparagus, Leek & Gruyere Quiche.

 

The Photographic Evidence:

 
the fixings 

assembled

close up shot

Next up: Bacon & Leek Quiche

 

Top Pot Donut Dash 2014

As promised, the next stop on the training event journey is checked off  - the Top Pot Donut Dash 5K benefiting Childhaven.  Complete with bone chilling wind off of Greenlake this morning. Note to self, remember a hat and gloves next year. Plenty of participants were taking shelter in the Starbucks across from the start line. Never happier to be greeted with my mocha & banana while prepping for the event start.

My running companions today were my friend Micaela & her daughter Katie. Such fun getting to experience the festivities and run with them. So much nicer when you meet up with someone at the starting line.

Training doesn't have me up to running a full 5K yet. My running workouts have worked up to 3 minute running sections (running 10 minutes out of a 30 minute session.) It's 200% longer than my first intervals and 18% more running time since week one. Trusting the slow and steady process will build up my stamina, endurance and speed over time. If I think too far ahead to November I become a little queazy. But that's 30 weeks and at least 150 workouts away! It's been rewarding and encouraging so far to feel and see progress each week.

Today's 5K was completed in almost 50 minutes. There were 3-4 good stretches of running in the mix. Truth be told my running speed is not too much faster than my fast walking gait. So satisfying to have almost my 10,000 steps and all 5 miles in by 10:15 am. And the donut reward at the end was worth it! Treated myself to a new cookbook Sweet by Valerie Gordon to peruse during my victory brunch of a scrumptous Salmon Omlette with Tzatziki at Vios Cafe.

Wonderful spring Sunday morn.

 

Stats:

Length - 5K, 3.1 miles

Time - 49.95 minutes

Pace - 16.01 minute mile

 

Postcards from the Donut Dash:

 ready to hit the road

  

katie & micaela joining in the am

 @ the start

working our way to the starting line

 favorite costumed ladies of the day

donut costume contest

making our day to the prize - a free donut

 we did it!

 2nd walk/run event done - check!

Next up: Beat the Bridge 4K walk on May 18th for Juvenille Diabetes. Signed up for the walk as running 8K is still further down my path. Let me know if you want to join up!

 

#11 - Shepherd's Pie

The Inspiration:

My pie inspiration was St. Patty's Day.

In my book, one can't properly celebrate the Irish without a Shepherd's Pie somewhere in March. With the holiday on a Monday, I really didn't have time to braise a version with lamb (but that will make my hit list someday). This year I stuck close to the traditional beef, mirepoix (onions, celery, carrots) and mashed potatoes.  When you are in search of a SP recipe, it's like deja vu over and over again. They are all pretty standard across the board. My favorite one is a recipe I tried a few years ago from Handheld Pies with the pies made in 1/2 pint mason jars. It was the perfect ratio of potato topping to filling. In keeping with the spirit of branching out to new recipes, I chose Martha Stewart's Shepherd's Pie.

 

The Production:

This pie is all about the prep work and sauting. The meat/veggies mixture is mostly finished in a large fry pan on the stovetop. Nothing like the smell of onions, celery and carrots sauting. Love it! And the potatoes are peeled, boiled and whipped up fluffy before the final assembly. The oven time is just enough to get everything bubbling hot and melty.

Added one variable to the recipe. I had 1/2 a stick of Kerrygold's herbed butter that I used to whip the mashed potatoes in lieu of regular butter. The herbs added a little bit of color and "green" to the flavor profile. Dill was the dominate note coming through in the end so I'd recommend sticking with a good regular old butter.

 

The Verdict:

Exactly what you would expect from a potatoes, beef, mirepoix and cheese mash up - pure warm up your belly delight! It was yummy and hit the spot for St. Patrick's week.

 

The Photographic Evidence:

saute baby

 everything's better with cheese on top

fresh out of the oven

Yumminess

 

Note to self for next year: I was perusing a new cookbook that just released First Prize Pies this evening. There is a recipe for the perfect St Patty's Day pie - the Irish Car Bomb Cream Pie containing Jameson Irish Whiskey, Guiness & Baileys Irish Cream.

 

Training Update - 2nd week of April

Officially on the road to a 1/2 marathon. Whoo hoo! 

Started with the 0-10K app workouts in ernest. Completely the first full week of training. For those keeping score at home, I am up to running 1.5 minutes at a time and for 9 min/30 mins.

Surprise of the week - running 50% more in a segment wasn't any harder than the 1 minutes from last week. And unlike my first times out, I wasn't counting down the seconds until I was walking again. Disappointed a few times that the time was up so soon. Slow and steady build in durations of segments and time running.

Additionally, I extended one workout by walking 30 more minutes to loop at Matthews Beach. And friday night was a beautiful jaunt around Greenlake. I'll take it!

 

Postcards from the trails early April

rainy spring morn

in bloom

greenlake

nice evening walk

Training Update - April Goals

It's officially Spring! Some days the weather is cooperating for outdoor adventures. Yahoo!

This past week, I accomplished 2 training walk/runs. As there is lag time between my sessions, I keep starting over with the same one. On the bright side, it's not nearly as hard as my first attempts. Actually have enough breath to say hi to my fellow exercisers as they pass. Smiling even.

Signed up for my next event - Top Pot Donut Dash 5K on April 27th . A.K.A a walk/run around Greenlake with a free tasty donut at the end. The proceeds benefit Childhaven which is always a good thing. My friend and her daughter are going to join me for company.  It should be alot fun.

Yes, I will admit that I am a procrastinator. I've it down to a science really. And I've been struggling getting full time on the exercise wagon without a concrete deadline I'm driving towards. Next week is always a better one to start on right? (just kidding)

Ask for inspiration and you shall receive it. In my inbox this week arrived an email with details on the Rock & Roll Las Vegas marathons that happens to be held on my birthday this year. The ideas and plans immediately started swirling around doing the 1/2 Marathon. You run down the strip at night so heat should not be a huge factor. And oh, how cool will that be!!!  And if you havent' been to Vegas - it's FLAT! This is sounding better all the time. The course pace for the 1/2 marathon is 4 hours or 18.3 minute miles. My walking pace is not far off that to begin with.

After 32 weeks of training and consistently increasing speed/distance, I should be able to finish it in good fashion. Promises will not be made about running the whole thing, but finishing is achievable. And for the motivation piece of the puzzle, there isn't much slack timewise in the schedule. I'll need stick to the plan. The 0-10K app is 14 weeks long and the 10K to 21K app (1/2 marathon) is 12 weeks. That leaves 6 weeks in schedule that I can utilize for repeating weeks if the pace of progress is too fast and place extra cushion around the events I plan to participate in over the training schedule.  Can you tell what I've been obsessing with this weekend?

On a side note, a mini goal has been to return to Vegas this year (it's 10 years since my wedding there). The goal is already going to be met in July with a trip down for the Nine Inch Nails/Soundgarden tour opening.  But, I can't think of a more awesome way to start my 46th year than making new memories with a HUGE accomplishment in the place that housed my happiest memories to date. You are more than welcome to join (with or without the marathon part). I plan on there being one heck of a birthday celebration afterwards!

Viva Las Vegas!

Motivational Pic for the week:

thanks Pinterest for the pic from tennisfixation.com

Up next - Training Week 1