Friday, September 26, 2014

Easy Italian Sausage Soup for the fall

Check out this easy soup recipe I just found.  It's soup season and this is a great choice.  If you want to make it a little healthier, choose turkey sausage instead of regular.  I would also use whole wheat pasta instead of simply white.  


-1 lb. sausage sliced, turkey sausage for healthier choice
-1 onion (I prefer celery) chopped
-2 cloves of minced garlic
-1 tsp. olive oil
-2 14.5 oz. cans of fat free reduced sodium chicken broth 
-1 can of water
-1 can of your favorite type of bean rinsed, cannellini or kidney are good
-1 14.5 oz. can stewed tomatoes
-1 cup of uncooked rotini wheat pasta
-1 1/2 cups baby spinach leaves
-a couple shakes of parmesan or romano cheese to top it off

1.  Cook sausage, celery or onion, & garlic in the oil in a large pan, stirring often for about 10 minutes.

2.  Add the chicken broth, water, beans, & tomatoes.  Boil, add pasta and cook until tender, but not soft.

3.  Take off the heat, add spinach and cover for 5 minutes.

4.  Serve it and top it with a shake or two cheese if you like.


09/26/2014 5 mile workout, speedwork included

Today was speedwork day.  It's a perfect day for a run and I got in a 5 mile workout in about 40 minutes.  This included the most versatile type of speedwork out there.

Mile repeats are a benefit to runners that train for events ranging from as little as a 5K up to a marathon and beyond.  A relatively short length in relative terms, the mile represents a popular choice because of time and distance.  When repeated in a workout, the mile can benefit speed and stamina as well as teach you about your pacing.

I ran for 5 minutes to warm up today and then did a mile in 6:28.  I then walked for 3 minutes and repeated the mile.  This time it took me 6:40.  I then jogged an additional 2.5 miles to finish my workout of 5 miles and it took almost 40 minutes on the nose.  

Next week, I aim to hit 3 repeats and keep all of them between 6:30-6:40/mile.  If you want to race fast, you have to train fast.  It is important to run longer sometimes, faster sometimes, and to jog sometimes.  

Wednesday, September 24, 2014

09/24/2014 1/2 hour walk to stretch the legs, survived yesterday!

Other than being sore in the foot area this morning, I have felt pretty good today coming off my 12 miler yesterday.  I do not feel any different from the last week or so.  I did just finish a 1/2 hour walk to stretch out the legs and it felt good.  My foot loosened up a bit and it's actually a lot warmer out than I thought.  

I am icing the foot a couple times at night and taking Aleve.  It does feel better when I ice roll it.  In looking ahead for the next couple weeks, I will post my training schedule tonight with hopes that my foot doesn't require a change.

On a side note, I have seen a massive uptick in visitors on here, especially from Facebook.  I hope you enjoy what I provide.  Please look back to old posts on training, reviews, and even a recipe or two.  I try to provide different things.  Also, if there is anything you have questions about or want an opinion on, drop me a line on here or Facebook.  Enjoy!

Tuesday, September 23, 2014

Time to revisit, great Pumpkin Oatmeal!

When you get back from your long run next week.  Try this out for breakfast.  Bonus if you live somewhere cold (Noreen)!  Sub in different nuts if you like, a specific maple syrup, or raisins, etc.  If you make it, send me a picture and I will post it.  Enjoy!

Pumpkin & Maple Nut Oatmeal

3/4 C Canned Pumpkin
1/2 TSP Salt
1 1/2 C Rolled Oats
1 TBSP Pumpkin Pie Spice
2 TBSP Pecans, Chopped
2 TBSP Maple Syrup

Combine pumpkin & salt w/3 cups water & boil.
Add oats & Spice.
When mix bubbles, reduce to low heat.
Stir occasionally til oats are cooked/thicken ( 8 min).
Top with nuts and syrup.

362 calories
9G Fat
63G Carbs
11G Fiber

10G Protein

09/23/2014 12 miler, hope my foot doesn't fall off tomorrow!

Well, after complaining about my foot yesterday, I went out and ran 12 miles on it in 1:36:30.  That equates to about an 8:07/mile pace.  In retrospect, I feel like a complainer for yesterday, but there is something going on there.  It does and did loosen up during the run, but I feel some level of discomfort throughout the entire run.  That being said, I felt pretty goof for the duration of the 12 miles, until I got to the last quarter of a mile.  I did start to suffer a bit then.  I really have no complaints though after finishing up 12 miles at that pace.

After looking at the data from my watch, I am happy to see that my fastest mile, 7:36, was the 12th mile.

In regards to the foot, last night I rolled it on an ice bottle for a couple minutes and started with a 2 at night and 2 in the morning Aleve schedule.  I am going to keep this up for a week or two.  It goes against the bottle, however, an orthopedic told me that without having stomach issues and as long as you take with food, it is safe to do this type of therapy even for a couple months.  Consequently, I am good with a week or two of it.  The ice bottle roll felt awesome last night.  I am definitely going to do that several times a day.

We will see what tonight and tomorrow bring as far a repercussions for the foot.

Monday, September 22, 2014

Great new article on getting faster. Anyone can, literally!

Check out this article from Competitor magazine.  It is great and talks about easy ways to get faster.  Not just for professional runners, but anyone that wants to get faster.  Click on the logo to go to the article:

09/22/2014 Afternoon 5 miler, maybe a little Plantar Fasciitis?

I love to self diagnose.  I have been dealing with some heal and arch pain over the last couple weeks.  Weeks, months, I honestly do not know.  All the days roll into the next.  What I do know is that my pain sounds a lot like plantar fasciitis as explained on the World Wide Web.  

Every day is the same recently.  I wake up, feel like all the tendons, muscles, ligaments, etc. in my foot are made of lead as I take my first few steps of the day and as the day goes, it gets better.  Although it loosens up, it is never gone throughout the day.  Go to sleep, wake, repeat.  

Usually, when I run, it feels ok and it doesn't seem to be an issue.  Today, it hung around a little while longer during the first couple miles of my 5 mile run.  I kept it simple as to not tweak anything worse.  I did 5 miles comfortably in about 44 minutes.

My plan to battle this foot thing going forward is rolling ice water bottles under my feet, taking a lot of Aleve, and whatever else I can come up with.  I know that the second best runner in my family :) Noreen Karcher, dealt with this awhile back.  Maybe she will have some tips.