Training Log Sunday 2/19-Saturday 2/25

2/19 - Sunday
Feeling great after yesterday's group six-miler.
Long run time! Mixin' it up today with a 10 mile treadmill circuit

• 3 miles on the treadmill (7.0 speed)
• Chest/back circuit (chest press, standing row, chest/back machines all kinds of fun stuff)
• 3 miles on the treadmill (7.0 speed)
• Arms circuit (curls on decline bench, overhead tricep press, 7-7-7's + more!)
• 2 miles on the treadmill (7.0 speed)
• Ab circuit (200 varying crunches, plank, bicycle, reverse sit ups and V-sits)
• 2 miles on the treadmill (7.0 speed)

The whole work out took about 2 hours and 15 minutes. Looong time to spend at the gym but it actually went by really fast. Combination of strength, endurance and cardio = Totally worth it!

2/20 - Monday
Cardio Recovery Day

• 10 miles on the stationary bike (took about 41 minutes)
• 200 floors on the stair stepper (about 22 minutes at 140 steps per minute)

Love these days :) These are my magazine reading days!

2/21 - Tuesday

• 5 mile easy treadmill run (8:30 mile, 0 incline)
• 100 legs-raised middle crunches
• 20 pushups
• 100 alternating sides oblique crunches
• 20 pushups
• 50 side crunches (right) 50 side crunches (left)
• 20 pushups

 Feeling good today!! Thought I might still have some stiffness/soreness from my Sunday run but I didn't! Woo hoo. Also spent a little time on the foam roller getting out some tightness. What an awesome recovery tool.

And look what I discovered!! Portland Marathon Free Group Runs!

Yay! Saturday mornings starting April 7th. Such good motivation. Definitely ready for spring and summer runs and getting moving with some other people! --MORE ON GROUP RUNS

2/22 - Wednesday
In a rush today because I had to be downtown at 8:30 am w/traffic so I had to get up at 5 and squeeze a workout in

• 2 fast miles on the treadmill
• 5 fast miles on the stationary bike
• 1 really fast mile on the treadmill
• 15 minutes on the stair stepper at 160 steps per minute

All took about an hour. Good workout but I would have liked to get some more strength in!

2/23 - Thursday

• 2 mile warm-up run at an 8:30 mile
• 1 hr yoga class

Done by 7am! Really tired today. Wanted to do a PM workout but was definitely not up for it. Big run and strength day tomorrow I hope!

2/24 - Friday

5 mile am run followed by a HUGE strength circuit with Colin.
Arms and core. It was killer.
Focused on biceps, triceps and abs using the medicine ball.

2/25 - Saturday
Spent the weekend in Pendleton at a Bed & Breakfast and today we did a 4.5ish mile run through town. It was absolutely freezing and the winds were blowing at like 50 miles an hour but we powered through it.

At least it wasn't raining... :)

Total Weekly Mileage: 29.5

Had some different types of run and some awesome inspiration this week! Bring it week 8!!

Funfetti Cupcakes

 

Back in the day I used to absolutely adore funfetti. I don't really know why. Something about sprinkles and rainbows and vanilla happiness. 

So when a friend requested I make these cupcakes for a joint birthday party I was stoked and immediately went out on the prowl for vegan sprinkles.

The great thing about these cupcakes too is that they are so simple - vanilla cupcakes with vanilla frosting - the only different is the boat-load of sprinkles I poured into them! And what a different those sprinkles made :)

Funfetti Cupcakes

• 3/4 cup soy milk
• 2 tsp apple cider vinegar
• 1 Tbsp ground flax seed
• 3/4 cup sugar
• 1/2 cup vegetable oil 
• 2 tsp vanilla extract
• 1 1/4 cup flour (I used Bob's Red Mill Organic Unbleached)
• 2 Tbsp cornstarch 
• 1 tsp baking soda
• 1 tsp baking powder
• 1/4 teaspoon salt
• Vegan sprinkles!

Preheat oven to 350 degrees and line cupcake tin

Start by whisking together apple cider vinegar, flax seeds and soy milk in a main mixing bowl and set in the fridge for about 5 minutes to curdle.

In a separate bowl, sift together all dry ingredients EXCEPT for the sugar. 

Pull your "egg" out of the fridge and whisk in vanilla and vegetable oil. With mixer on low, add in sugar and mix until just combined.

Slowly add dry ingredients to wet ingredients until fully combined (little lumps okay but I usually beat the mixture together in my mixer for 3-5 minutes).

Fold in about half the container of sprinkles or until your batter is adequately saturated with rainbow goodness.

Pour mixture into cupcake liners or tins UNTIL NO MORE THAN 3/4 of the way full! Don't overfill!

Bake at 350 for 15-11 minutes (Don't overbake!)

Transfer to cooling rack and allow to cool while you prep the frosting.

Sprinkly Vanilla Buttercream Frosting

• 1/2 cup non-hydrogenated shortening (room temp)
• 1/2 cup non-hydrogenated butter substitute (room temp) 
• 1/3 cup vegan cream cheese
• 3 cups powdered sugar
• 1 Tbsp vanilla extract
• 2 Tbsp (or less) vanilla soymilk
• More sprinkles!

Beat shortening and butter together until totally combined and fluffy.

Add cream cheese and beat for another 2-3 minutes

Slowly add in sugar and vanilla and soymilk alternating and continue to beat for about 5-7 minutes or until fluffy! Add as much or as little soymilk as you need to get the right consistency.



Lastly, fold in sprinkles and then pour into a piping bag and pipe onto fully cooled cupcakes.

Remember when just now I said pipe onto fully cooled cupcakes?

Well I was in a rush so I cheated and piped the frosting without letting the cupcakes cool completely and it got all melty :( You can probably tell from these pictures but it's not as perky and pretty as usual.

That's why you gotta wait until they are fully cooled!!

But they sure were delicious!! And Happy Birthday to Anna and JJ!

 

Complete cupcakes after topping them with the last of the sprinkles!

Tasted just like I remember funfetti tasting :)


Another success in the world of vegan cupcakes.


Live long and prosper cupcake lovers!

Thai Yellow Curry with "Chick'n"

As I've stated on my blog before, I'm not a big fan of "meat posers" (aka vegan meat alternatives posing as meat). One - I think it's kind of gross. I mean I don't eat meat so why pretend like I do? And two - meat posers are usually much more highly processed than tofu or tempeh or other meat alternatives.

That being said I can't live without Field Roast and I do recognize that meat posers (such as Trader Joe's "chick'n") occasionally have an appropriate time and place.

Like in this yellow curry!

Using a meat poser in this context is great because it looks like meat and has a similar consistency but the complex flavors of the curry mask the slight flavor and textural differences (plus 20 grams of protein in one 110 calorie serving!!). I think this dish could have fooled a meat eater ;) Not that I would ever do that!

  

See the little "chick'n" pieces? Preeeetty convincing if you ask me. 

This was the first curry I've ever made and it turned out BOMB. I think with the right curry paste it's hard to go wrong, but I also attempted to make it a little lighter than normal curry (subbing light coconut milk and veggie broth for full fat) so I was concerned that it might not be as creamy or satisfying. 

My concern was unfounded - this curry tasted great, came together easily AND made killer left overs.

Thai Yellow Curry with "Chick'n"

• 2 tsp coconut oil
• 1/2 large yellow onion, chopped
• 1 medium white or other starchy potato, cut into 1/4 inch chunks
• 2 carrots, chopped roughly
• 1 bell pepper (I used orange yellow or red would be fine too), cored and chopped
• 1/2 bag frozen peas! (I always keep peas in the freezer. They are the best)
• 1 can light coconut milk
• 1-2 cups vegetable broth
• 1/2 cup yellow curry paste
• 1 Tbsp curry seasoning
• 2 tsp paprika
• Juice from 1/2 lemon or lime (optional - just a flavor enhancer)
• Cilantro to garnish (optional)

Begin by softening the onions in the coconut oil for about 4-5 minutes.

Add the potatoes and carrots and veggie broth as needed and cook on low for an additional 3-4 minutes before adding the bell pepper and peas.

Turning the burner up to medium heat, slowly stir in the coconut milk and about a cup of veggie broth and allow to warm briefly.

Stir in the curry paste and seasonings until well combined and creamy. Add more veggie broth if needed (I like my curries saucy!)

Allow the entire mixture to simmer for 20 or so minutes. You can add more spices or curry paste as you need throughout this process.

Squeeze in your lemon or lime, spoon curry over brown cilantro rice and top with fresh cilantro sprigs!

So easy and so satisfying.

Why go out to Thai food when you can make this at home?!

 

Live long and prosper! And don't be afraid to try something new - even if it involves "meat posers" ;)!

Training Log Sunday 2/12 - Saturday 2/18

2/12 - Sunday
I'm just going to come out and say it: I didn't do my long run today because I was hungover. Ugh. Fail.
I really can't drink more than 4 drinks anymore without a hang over. Reminder to self: NOT WORTH IT.

By the afternoon I felt moderately better and went for a 7 mile run and then felt MUCH better - but it still reminded me of why I don't drink like that.

2/13 - Monday
Need to make up some mileage this week but my day was absolutely slammed so I didn't get to the gym until about 6pm.

• 5 mile easy treadmill run (7.2 speed)
• 30 minutes stair stepper on 150 steps per minute

2/14 - Tuesday
Back on track today! Killer high intensity cardio and strength workout in the AM.

• 2 miles treadmill for time
• 5 miles stationary bike for time
• 200 floors stair stepper for time
• 500 meter row for time
• 3 sets of 20 kettlebell swings (15 lb weight)
• ALT w/ 3 sets of 10 squat thrusters (15 lb weights)

All done in just a little over an hour. It was absolutely ridiculous but it felt SO good.  Haven't pushed myself that hard in a while. Progress!

2/15 - Wednesday 

6 mile HIIT run (except I slacked on the last mile and a half because I was NOT feeling it)

• Mile 1: 6.5 speed warm-up at 0 incline
• Mile 2: 6.5 speed at 3 incline
• Mile 3: 7.5 speed at 0 incline
• Mile 4: 6.5 speed at 3 incline
• Mile 5: 7.2 speed at 0 incline (but I ran most of it at like 6.8 because my stomach was hurting - running on empty :(
• Mile 6: 6.5 speed at 0 incline

On the bright side: feels like at all this winter training is paying off!

Makes those early work outs seem worth it :) Definitely in the best shape I've ever been in and the work is totally absolutely worth it. I feel amazing and am happy happy about my mental/physical/emotional balance which is not something everyone can say.

2/16 - Thursday

• 20 minutes on the elliptical on quad burner or some silly setting like that - keeping it interesting
• 5 miles on the stationary bike for time (7 resistance) finished in 18:30
• 200 floors on the stair stepper for time (160 stairs per minute) finished in 22:00

Followed by a killer ab circuit - 225 crunches, plank,  bicycles and more!

2/17 - Friday
Day off. This was my first day off in about 3 weeks and I wasn't really very happy about it. I had a dental procedure go awry and about 6 hours of law review work to do so I just straight up didn't get time.  But that's okay! It was good to let my body recover and I need to remember that :)

2/18 - Saturday
Went on a group run with Colin at Foot Locker's Group Run Event today! What a blast! It was totally fun to mix it up and be forced to stick to a pace and just not have to pay attention to where I was going. Plus Colin came which is always good :) 6 miles!

And we registered for the Bridge to Brews 10k at the Foot Locker Event Expo! Should be fun :) The only thing I like better than running is running AND beer!


Weekly Mileage: 26 miles (down from last week but to be expected missing my long run and MAN was it a busy week. Got some catching up to do next week)!

Training Log Sunday 2/5 - Saturday 2/11

2/5 - Sunday
10.5 mile run from Sellwood to downtown, across the steel bridge and back.

Felt pretty good but I was really bored for like the first 40 minutes. I hate that feeling - it's tough to start long runs sometimes. Even though it was BEAUTIFUL outside I was just bored for the first 5 miles or so. Ugh.

I averaged around an 8.5 minute mile which was great - I'm right where I need to be and my second half was faster than my first. The last couple miles were a little rough - my hips were sore but I finished strong.

Nothing like a good, tiring run on superbowl Sunday.

2/6 - Monday
Easy cardio recovery day

• 5 miles on the stationary bike (about 22 minutes)
• 35 minutes on the stair stepper at 150 steps per minute

I found out today that apparently the reason I always have trouble getting the stair steppers to start in the morning is because I'm too light. Hmm. Too light? I am 99% sure that is a design flaw. Regardless, it is getting really annoying to have to ask the nearest heavier person (always a guy - how cliche') to get on the machine started when I'm the first one to use it.

Finished out the workout with some serious crunches and push-ups and V-sits. Just mixed it up until my core felt nice and taxed.

Stretched a bit and then felt ready to face the day!

2/7 - Tuesday
6.5 mile interval run

• Mile 1: 6.5 speed warm-up at 0 incline
• Mile 2: 6.5 speed at 3 incline
• Mile 3: 7.5 speed at 0 incline
• Mile 4: 6.5 speed at 3 incline
• Mile 5: 7.5 speed at 0 incline
• Mile 6: 7 speed at 0 incline
• Mile 6.5: 6.5 speed at 0 incline

2/8 - Wednesday
Short but hard cardio

• 2 miles on the treadmill - .5 incline increasing speed from 7-8 
• 25 minutes on the stair stepper at 155 steps per minute
• 500 meter row for time (2 minutes!)
• 3 X 20 kettlebell swings (15 lb weight)
• Alternating with 3 X 20 squat thrusters (15 lb weights)

2/9 - Thursday

5 mile easy treadmill run - planned to do strength later but had the craziest day ever and ended up staying in the law review suite working on my law review assignment until 8pm instead :(

2/10 - Friday

• 2 miles on the treadmill as fast as I could go (no incline, took not quite 16 minutes total)
• 5 miles on the stationary bike as fast as I could go (8 resistance) (about 18:30)
• 30 minutes on the stair stepper at 160 steps per minute

This cardio circuit killed me. It was over an hour and I haven't sweat that much in a long time.

Followed it up with an ab circuit including reverse sit-ups, 150 crunches, plank w/raised legs and some V-sits. Good stuff.

2/11 - Saturday
AM - 5.5 mile run FAST. Pushing pace on hills and going a little easier on flats. Felt awesome!

PM - 30 minutes on the stair stepper at 160 steps per minute.
Strength workout - arms and chest followed by an ab circuit


Total weekly mileage: 30.5

Another one bites the dust!

Vanilla Mini Cupcakes with Rose Infused Cream Cheese Frosting

 

My first ever mini cupcakes! 

Lessons learned: Don't believe the lady at kitchen kaboodle who tells you that the cupcake liners will hold the form of your cupcakes. WRONG. I lost 5 or 6 because they came out of the oven all warped and didn't rise.

Use a cupcake tin!! Definitely won't make that mistake again...

Don't fill them more than 3/4 of the way full! Oops :) Some of them spilled up over the edges and just generally didn't bake as evenly as I would have liked.

But on the bright side they tasted awesome :) And so festive! The only way they could be more Valentines-ey is if I had used heart sprinkles or ribbon or something. I prefer the simplicity though...

Vanilla Mini Cupcakes

Makes 24 mini cupcakes!

• 3/4 cup soy milk
• 2 tsp apple cider vinegar
• 1 Tbsp ground flax seed
• 3/4 cup sugar
• 2/3 cup non-hydrogenated margarine (Earth Balance) 
• 2 tsp vanilla extract
• 1 1/4 cup flour (I used Bob's Red Mill Organic Unbleached)
• 2 Tbsp cornstarch 
• 1 tsp baking soda
• 1 tsp baking powder
• 1/4 teaspoon salt

Preheat oven to 350 degrees and line cupcake tin

Start by whisking together apple cider vinegar, flax seeds and soy milk in a small bowl and set in the fridge for about 5 minutes to curdle.

In your main mixing bowl, cream together margarine and sugar with your mixer on low - be careful not to over beat (no more than two minutes!) Add in vanilla and beat for an additional 10 seconds or until combined.

In a separate bowl, sift together all dry ingredients.

Slowly add dry ingredients to wet ingredients until fully combined (little lumps okay but I usually beat the mixture together in my mixer for 3-5 minutes)

Pour mixture into cupcake liners or tins UNTIL NO MORE THAN 3/4 of the way full!! Don't overfill them!!

Bake at 350 for 13-15 minutes (Don't overbake!)

Transfer to cooling rack and allow to cool while you prep the frosting.


Rose Infused Cream Cheese Frosting

• 1/3 cup non-hydrogenated shortening (Earth Balance)
• 1/3 cup non-hydrogenated butter substitute (Earth Balance)
• 1/3 cup vegan cream cheese (Trader Joe's has their own brand now!! Or Tofutti - classic)
• 3 cups powdered sugar
• 2 Tbsp Rosewater

Beat shortening and butter together until totally combined and fluffy.

Add cream cheese and beat for another 2-3 minutes

Slowly add in sugar and rosewater alternating and continue to beat for about 5-7 minutes or until fluffy! Feel free to add soymilk if you need but I like my frosting a little thicker :)

Pour into a piping bag and pipe onto fully cooled cupcakes.

Top with sliced strawberries and enjoy this simple and satisfying Valentine's Day Treat!




Live long and prosper lovebirds! <3

Training Log Sunday 1/29 - Saturday 2/4

1/29 - Sunday
Tried to run 9.5 to 10 miles (1 hour 20 minutes) buuut accidentally overshot and did 10.9 (we'll call it 11 miles)
Felt good but I was dragging by the end because there were soo many hills. Ugh. And it was pouring rain. Nice that I knocked out a hill run AND it was my long run AND I still averaged about a 9 minute pace. Never thought I'd see that day...

Another bright point (literally) - the sunrise was STUNNING and I saw a double rainbow!

Plus I feel like I'm finally over my mental block of running in the cold/rain. It really only sucks for the first half mile or so. Maybe not even - it's really not too bad.

Although I do need some rainproof gear! Goodness. Running with my iPhone is becoming precarious...

Anyone have any advice on where to get cheap quality running gear?

1/30 - Monday
Pretty sore from yesterday. The medicine ball workout Colin and I did on Saturday shredded my abs and they were the sorest I can ever ever remember them being.
Took it easy on cardio

• 45 minutes stationary bike (moderate pace, 8 resistance)
• 15 minutes stair stepper (135 steps per minute)

Definitely loosened me up, felt good but I took it really easy to recover from the last two days w/out getting injured.

1/31 - Tuesday
Back to the 5:30 am workouts. Ugh
Legs were still but it only took a couple miles for them to warm up
Did cardio and arms today.

• 5 miles at 7.0 speed on the treadmill
• 3 X 10 seated bicep curls on the decline bench (15 lbs each arm)
• Alternating w/ 3 X 15 overhead tricep press (15 lbs)
•  3 X 10 Chest press (20 lbs)
•  3 X 10 Tricep pressdown (25 lbs)
• Alternating with 3 X 10 overhead press on the tower machine (25 lbs)

2/1 - Wednesday
Brutal 13 hour day today. Internship, full day of class, law school reception at Schwabe, Williamson and Wyatt. Still managed to fit in a workout after all of it which was much needed (despite blisters on my feet from my heels - UGH)

Quick and easy

• 25 minutes bike
• 25 minutes stair stepper

This is essentially the equivalent of my off day - super low impact, low intensity. Still much needed.

2/2 - Thursday
6am - Power Yoga

11am - 5 mile hill run in Tryon Creek. This run was really really hard and I'm not sure why. It was absolutely beautiful outside but it still kicked my butt. Muddy and hilly and hard and slow. That's what it was.

2/3 - Friday

I love it when Colin does early gym work-outs with me. Got him to the gym by 7 and did a great arms/core workout

• 20 minutes stationary bike to get those muscles warmed up
• 3 X - "7, 7, 7" for biceps (15 lbs each arm)
• 3 X 10 - Slow, heavyweight tricep pull downs on the tower machine (50 lbs)
• 3 X 12 - Deltoid flys (8lbs) 
• 2 more arm workouts that I can't remember (this is the lamest training update ever!)
• 20 middle, 15 each side decline sit-ups with medicine ball toss (6 lb medicine ball)
• 100 legs-raised modified crunches
• 50 (alternating sides) legs-raised modified crunches

2/4 - Saturday
Woke up at 5:30 to go to the gym only to remember my gym isn't open until 7 on Saturdays and I have an 8:00 breakfast date. Boo.

So I went for a run instead! It was actually a really awesome idea because it was beautiful outside and I felt great.

5 mile pacing run - it was super fast! I ran just under an 8 minute mile (which for me for 5 miles is awesome) and I got back in time to not be late for breakfast! Woo!

Take that gym!


Total Weekly Mileage: 26 miles

Tip for the week: Don't let one hard run get you down. Take a rest day and try again. We don't always feel our best or run our best so just remember that you have up days and down days and don't give up!!


Live long and prosper lovelies!