Just thoughT of a really interesting take on flan// typically there isn't a crust, but it would be yummy to do a flan style mini cheesecake using pulverized plaintain chips, brown sugar, Graham cracker crumbs as the base. Normal cheesecake innards with plenty of added caramelized sugar. You could create mini circle cheesecakes, surround with plaintain chips in a floral pattern for dipping. Am thinking more custard cheescake texture not new York texture. Tiny designs of mango purée for color.
scale is great today despite adding some xtra carbs and calories yesterday. it will be interesting to see how the weight change affects these mile repeats compared to last time.
am doing some more carbs right now in the form of my fruitein green shake and chia seeds.
8 x 1 mile repeats are in the bank. sogodforsaken humid. kept right on pace mostly (9-930 pace), so the cold equivalent of what I did today is more like 8-830 pace. for 8!
all recovered, recarbed, and ready to hit the deficit for the rest of today, sunday, monday, tuesday, wednesday, thursday. friday will be an australian carb loading protocol--friday morning, 2.5 minutes of mile race pace effort followed by 30 sec all out sprint on the treadmill. then you proceed to eat 12 g/kg LBM of carbs over the next 24 hours, which for me is around 600 grams of carbs. the last time I did this loading protocol, I had the most awesome 23 mile training run ever. so hoping my 20 miles goes as well, only significantly faster this year
8 x 1 mile repeats are in the bank. sogodforsaken humid. kept right on pace mostly (9-930 pace), so the cold equivalent of what I did today is more like 8-830 pace. for 8!
all recovered, recarbed, and ready to hit the deficit for the rest of today, sunday, monday, tuesday, wednesday, thursday. friday will be an australian carb loading protocol--friday morning, 2.5 minutes of mile race pace effort followed by 30 sec all out sprint on the treadmill. then you proceed to eat 12 g/kg LBM of carbs over the next 24 hours, which for me is around 600 grams of carbs. the last time I did this loading protocol, I had the most awesome 23 mile training run ever. so hoping my 20 miles goes as well, only significantly faster this year
hey tracey, luv the avi and congrats on your du training. keep me posted.
made an awesome dinner. did a sirloin center cut roast in penzey's english prime rib seasoning-- I do this technique with my stainless, deeper sided, fry pan--put it in the oven on high broil for 20 minutes until it is searing hot. no oil no nuthin. prepare your meat with whatever seasoning. slap it on the searing hot pan, don't cover. and hi broil (medium rack) until done. this took about 15 minutes, because the roast was about 3-4 inches thick. we like steak rare to medium rare. it was delish.
the side was mediterranean shrooms. biggest hugest portobellos you can imagine--olive oil, light roast in oven to prepare. meanwhile I had convection roasted a huge eggplant, skin and all until it was gooey and charred. pulverized that baby in the cuisinart with the juice of 2 lemons, olive oil, penzey's zatar (sumac, thyme, etc). sesame seeds, cashew butter, smoked spanish paprika. stuffed the gargantuan shrooms with eggplant mixture, and topped with fine diced yellow peppers for color (had them in the fridge from the other day). it was super duper good.
have a pic of the shrooms, will upload when I get a minute
Hmm, roasted and seasoned eggplant... Now we're cookin'!
Egads, and the humidity here in FL, it's a doozy. Either I'm huffing and puffing, or my legs feel like lead. But the heat/humidity is a training tool as well. I'm learning a lot about how much I can - and cannot - take, and I'm enjoying it at the end of the day, even though while I'm running a lot of the time, it feels sucky, ha!
thanks roland! and the new low has stuck, still 146.75 today. expecting a drop in the next few days.
tracey, I LOVE angel food cake. all wrapped up and ready to go for my carb up friday. I had a taste, it was yummers. I think this will become a friday-before-long-run ritual.
thanks roland! and the new low has stuck, still 146.75 today. expecting a drop in the next few days.
tracey, I LOVE angel food cake. all wrapped up and ready to go for my carb up friday. I had a taste, it was yummers. I think this will become a friday-before-long-run ritual.
Did you bake little messages into your mini angel food cakes ala "lyric bread"?
lol, Misses Jane Jane. Ed loves that whole concept of you being Mrs. Jane Jane. you wonder if the actor really measures up, as it were.
thanks bree! I HEART cooking. BTW, thanks for the tip on those raw chocolate chip cookies--they were a total hit, and everyone is asking for them again.
I just got some okra from Mrs. B last night. Haven't decided what I am going to do with it yet.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
paula, my favorite way to do okra is oven roasted with olive oil, sea salt, and a mixture of yellow and red tomatoes. the best is this local okra we get from one of the farmers nearby. I also like it over the stove with penzey's cajun spice. after I portion it out, I actually add a tsp or two of butter to my serving, along with the olive oil.
I also like it with lemon juice, olive oil, butter, shrimp and more of a scampi kind of seasoning.
Since you run a lot, is there a good running bra that you would recommend? I am at the point where I need a new one after losing weight and wasn't sure of a good brand.
8 x 1 mile repeats are in the bank. sogodforsaken humid. kept right on pace mostly (9-930 pace), so the cold equivalent of what I did today is more like 8-830 pace. for 8!
all recovered, recarbed, and ready to hit the deficit for the rest of today, sunday, monday, tuesday, wednesday, thursday. friday will be an australian carb loading protocol--friday morning, 2.5 minutes of mile race pace effort followed by 30 sec all out sprint on the treadmill. then you proceed to eat 12 g/kg LBM of carbs over the next 24 hours, which for me is around 600 grams of carbs. the last time I did this loading protocol, I had the most awesome 23 mile training run ever. so hoping my 20 miles goes as well, only significantly faster this year
Wendy, I'm very interested to hear that your Australian carb-up worked - I've been reading lots of "carb-ups don't work for chicks" stuff and for that reason didn't really do one before my marathon.
Let us know how it goes this time, too! Thanks.
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
blndeambtn, I use moving comfort helena bra. very supportive. I am a 36 D still even with this weight loss, and this is one of the most supportive bras
hey misstenacity, I will post after my 20 miler.
so WOW. am at a new low 146.25 AND I am retaining fluid. so I have declared myself officially at my stated goal of getting to 145 within 3 weeks.
I only have food data for the past 13 days. in that time, my scale weight has dropped from 150 to 146.25. During that time, my average calories were 1796. and my average burns from the following workouts: 3 x 45 min weight sessions, 1 track session, 1 x 6 mile tempo run and 8 x 1 mile repeats--averages to 200 cal per day.
so my maintenance calories when totally sitting on my ass would be around 2600. as I think back to my 6 months of intuitive eating that led to me maintaining 150, I think this figure is right on. when I think of how much peanut butter, nuts, olive oil, chocolate, etc, I really believe that 2600 is my no workout maintainance, with somewhere between 200-500 on top of that for the workouts I did during that time.
needless to say, saturday is my 20 miler, and from that day forward, my volume and intensity of running will be increasing. my plan is to slowly lose 5 more pounds over the 12 weeks leading to my marathon, and only being in a tiny deficit to achieve that. naturally, I will be my usual stickler self for periworkout nutrition. hammer strength has a product called recoverite that I am going to start drinking after my long runs.
I only have the following long runs left until marathon day 20 miles, 23 miles, 26 miles and 29 miles. all of these are 2 minutes per mile slower than my goal marathon pace, so slow, easy miles. if the australian protocol goes well again for me sat, I will always do that on the friday prior to these workouts.
I will be completely off of exercise on monday, wednesday and friday, which will allow a bigger deficit on those days--somewhere around 500 cal deficit on those 3 days only, which gives me a 200 ish calorie average deficit per day, which is what I need to lose 5 pounds in 12 weeks. so even on my rest days, I will be eating around 2100 calories, which is plenty for me to get all of my nutrients in. the other 4 days, are hard workouts, so I will eat at maintenance with careful attention to periworkout nutrition.
tuesdays and thursdays are two a days with weights in am and track or tempo in pm. saturdays are long run or mile repeats, sundays are marathon pace runs.
Oh and I might add that I actually started lowering calories and carbs 5 days before and dropped 2.5 lbs in those 5 days before I started keeping stats, so I think that by the time I started keeping track, I had already lost fluid, glycogen weight. I was 152.5 five days prior to my 150 when I started tracking
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