Monkey Marathon Recovery

I had a blast running the Flying Monkey Marathon last weekend!  Can you tell?!

 

Because it was a long training run, I had to get my butt back into gear quickly this week.  Here’s what my “recovery” looked like…

Monday:

5 Miles

PiYo Hardcore On The Floor

The cutest shirts arrived at Fleet Feet!

I made this awesome Sweet Potato Pomegranate Salad for dinner.

Tuesday:

6 miles with The Breakfast Club

They brought me my favorite cookies to celebrate the Monkey!

I ran a few more miles and did PiYo Drench.  This is my new favorite PiYo workout!

I received this email and had a little dance party for one in my kitchen!

I pulled some of my Vegetarian Quinoa Chili out of the freezer for dinner.  I think it’s even better reheated!

Wednesday:

Started the day with breakfast at the Perch with the hubs.

And had a solid 10 mile run.  I felt great especially considering it was 3 days post-marathon!

I made White Chocolate Peanut Butter Crunch Bars to take to Thanksgiving!  Big THANKS to my friend Corrie for sharing her recipe!!!  They’re so good and actually pretty healthy. I’ll post the recipe shortly:)

Thanksgiving Thursday:

I ran 11 miles.  5 of those were with this group for the Boulevard Bolt (my fave Thanksgiving tradition)!

Friday:

7 miles with my husband.  We both had heavy legs from lots of running and took it nice and easy:)

And now I’m prepped for Saturday’s long run.  My plan calls for 18-20 miles.

 

How was your Thanksgiving race?

What was the best thing you ate on Thanksgiving?  Mashed Sweet Potatoes

What’s your favorite workout DVD?  PiYo is the first time I’ve tried workout videos.

#choosejoy

 

Sweet Potato Pomegranate Salad

I love all things sweet potatoes and this salad is so light and fresh. It’s the perfect dish for your holiday table. Not only does it taste great, but it looks beautiful and it’s so easy to assemble!

You can also double the recipe if you’re serving a crowd!

First things first, pre-heat your oven to 400 degrees.

Peel and slice your sweet potatoes into 1 inch cubes.

Drizzle with olive oil and salt and pepper to taste.  Bake for 20-30 minutes until sweet potatoes are tender.

While your sweet potatoes are baking assemble the rest of your ingredients.

You can buy the pomegranate arils or you can just buy a whole pomegranate and seed it yourself.  It’s super easy to do.  Just slice it in half, turn it cut side down,  and smack the outside with a wooden spoon over a bowl.  The seeds will just fall out.  ***I’ll post a video tutorial at the bottom this recipe.

Just look at how many pomegranate arils you get from one pomegranate!

Alright, back to the recipe!  To make the pomegranate dressing: In a small bowl, whisk together pomegranate juice, red wine vinegar, honey, olive oil, salt, and pepper.

Once the sweet potatoes are done baking place them into a large bowl.  Add the pomegranate arils, pepitas (roasted pumpkin seeds), and feta cheese.

Pour the pomegranate dressing over the sweet potato salad and gently toss.  Serve and enjoy!  Isn’t it pretty?!

Ingredients:

2 large sweet potatoes, peeled and cut into 1-inch cubes
2 teaspoons olive oil
Salt and pepper, to taste
1/2 cup pomegranate arils
1/4 cup pepitas
1/3 cup feta cheese

Pomegranate Dressing:

1 Tablespoon pomegranate juice
1 Tablespoon red wine vinegar
1 Tablespoon honey
1 Tablespoon olive oil
Salt and freshly ground black pepper, to taste

Instructions:

1. Preheat the oven to 400 degrees F. Place the sweet potatoes on a large baking sheet. Drizzle with olive oil and toss until sweet potatoes are well coated. Season with salt and pepper, to taste. Roast for 20-30 minutes, stirring occasionally, or until sweet potatoes are tender. Remove from oven.

2. Place the sweet potatoes in a large bowl. Add pomegranate arils, pepitas, and feta cheese.

3. In a small bowl, whisk together pomegranate juice, red wine vinegar, honey, olive oil, salt, and pepper. Drizzle dressing over sweet potato salad. Gently toss. Serve immediately.

***Here’s Martha Stewart’s Video Tutorial on how to easily remove the seeds from a pomegranate:

http://www.marthastewart.com/968034/how-seed-pomegranate#968034

#choosejoy

Recipe adapted from: two peas & their pod

Praline Sweet Potato Casserole

Sweet Potato Casserole is my favorite Thanksgiving side dish.  I made this for a potluck Friendsgiving and its a winner!  Whether you consider this a vegetable dish or a dessert, the crunchy, sweet praline topped sweet potatoes will be the perfect addition to your table.

Here are your ingredients:

Start by baking your sweet potatoes in a 375 degree oven for 40-55 minutes until they’re fork tender.  If you’re short on time, you can always throw them in the microwave, but I like the way they caramelize in the oven.  (That big boy on the left took forever to bake!)

Slice them in half and spoon the potato out of the skin and into a large bowl.

Add the white sugar, whole milk, eggs, vanilla extract, cinnamon, and salt.

Using a potato masher (or mixer), get to work mashing to your desired consistency.  I like mine a little lumpy.

Now in another bowl, add the brown sugar, chopped pecans, flour, and softened butter.

Use a pastry cutter or fork to mix the ingredients together.

It’s ready when it resembles crumbles.

Spread the sweet potatoes into a casserole dish.

Spread the crumb topping evenly over the sweet potatoes.

Bake in a 400 degree oven for 25-30 minutes until golden brown.

It smells amazing!!!  Enjoy!

Ingredients:

4 whole Medium Sweet Potatoes
1 cup Sugar
1 cup Milk (preferably whole milk)
2 whole Eggs
1 teaspoon Vanilla Extract
1 teaspoon Ground Cinnamon
1 teaspoon Salt
1 cup Brown Sugar
1 cup Pecans (measure 1 cup and then rough chop)
1/2 cup Flour
3/4 stick Butter; softened

Instructions:

Wash 4 medium sweet potatoes and bake them in a 375-degree oven until fork tender, about 40-55 minutes. When they are finished cooking slice them open and scrape out the flesh into a large bowl.
Add 1 cup of (regular grandulated) sugar, 1 cup of milk, 2 eggs, 1 teaspoon of vanilla extract, 1 teaspoon ground cinnamon, and 1 teaspoon of salt. With a potato masher, mash them up just enough—you don’t want to be perfectly smooth.
Now, in a separate bowl, add 1 cup brown sugar, 1 cup pecans, chopped (that means measure a cup of pecans, then chop them), ½ cup flour, and ¾ stick of butter. With a pastry cutter or fork, mash together until thoroughly combined.
Spread the sweet potato mixture into a regular baking dish and sprinkle the crumb mixture all over the top.
Bake in a 400-degree oven for 25-30 minutes, or until golden brown.

**You can make prepare the casserole the night before.  Keep it in the fridge, but make sure to keep the sweet potato and crumb topping separate until you’re ready to bake.

#choosejoy

Recipe adapted from The Pioneer Woman

The Friday Five

1.  The Asics Storm Shelter Jacket.  I bought this jacket at Fleet Feet a few weeks ago and wasn’t sure how often I’d really wear it.  I have lived in it!  Even through the recent polar vortex (slight exaggeration), I’ve worn it and stayed warm.

Seam-sealed, fully-lined, Waterproof zipper, Removable hood with adjusters, Zippered body vents, 360 degree 3M reflectivity, Thumbholes on Lycra wrist gaiters.  

I bought mine in white, but I didn’t know that pink was available…so cute!

2.  You Fresh Naturals Coco-Nut Butter– This is my favorite nut butter!

– Paleo Friendly
– Gluten Free
– Non GMO
– Vegan (except the added protein Coco-Nut Butters)
– Contain No preservatives or artificial ingredients
– Free of wheat
– Naturally sweetened

As you can see, I keep my pantry stocked!  If I had to choose, Maple Vanilla is my favorite flavor!

3.  I picked up my new Ultra Dirtbag Hoodie from The North Face today and I LOVE it!!!

4.  I’m getting so excited for Christmas!!

5.  Stop whining.  Monkey’s don’t whine.  The Flying Monkey Marathon is this Sunday…eek!!  I’m using it as a training run for an upcoming ultra, but it’s such a tough course and I’m getting nervous.  PLUS, there’s 100% chance of thunderstorms!  The RD sent this email today…

Thanks to Valerie Fowler for these soggy monkeys…

#choosejoy

Ode to Oatmeal

Yes, I wrote an entire post about oatmeal. If you know me or have been reading this blog, you’re not surprised in the least. My preference is for steel cut oats, but any oatmeal will do. It’s such a safe, pre-run meal.  I’ve never had a bad run after eating oatmeal for breakfast.  Even my husband has been converted.

Here are a few of my recent oatmeal escapades…

Science proves that oatmeal is awesome!

1.  It’s full of soluble fiber which lowers your “bad” LDL cholesterol.  This fiber also makes you feel full for longer.

2.  It has “slow-release” complex carbohydrates.  This keeps it from spiking your blood sugar like refined carbohydrates .  Refined carbohydrates lead to insulin spikes.  When your insulin spikes, your body stores fat.  So, the slow release carbs keep your body from storing fat!

3.  Keeping your blood sugar levels under control also keeps you from reaching for quick sugar fixes…like cookies.

4.  The slow release energy will keep you running strong for your entire run.  Oatmeal eaten 3 hours before a run is the perfect low glycemic meal.

5.  It’s a good source of whole grains.  It keeps you feeling full without the heavy feeling.

6.  A 2009 study in the Journal of Nutrition found that women with higher intakes of nutrient-packed whole grains have lower amounts of total body and abdominal fat.

7.  Beware of the sugar-packed, instant “oatmeal” packages.  It’s best to make plain jane oats and then doctor them up with your favorite toppings!

8.  Speaking of toppings, oatmeal is a great conduit for other healthy foods.  Cinnamon, berries, nuts, chia seeds, and my current favorite oatmeal topping…pomegranate seeds!!!

And lastly,  a little oatmeal humor.  Yes, if you google oatmeal jokes, they actually exist!

Do you share my love for oatmeal?  

What are your favorite toppings?

If not oatmeal, what’s your favorite pre-run breakfast?

#choosejoy

Caramelized Sweet Potato and Kale Wild Rice

This rice dish combines the sweetness of maple and sweet potatoes with the savory flavors of wild rice and Dijon.  It’s packed with tastes of fall….it’s even topped with pepitas!  We had it as a main dish, but it would make a wonderful side dish on your holiday table.

Here’s the cast of characters: (except for a Tablespoon of butter….it forgot to show up for the picture…oops.)

Start by cooking the wild rice according to your package directions.  I bought mine in the Whole Foods bulk section.  Isn’t it pretty?!

Next up: the kale.  I used about a half a bunch of curly kale to get 4 cups of chopped kale.  Feel free to substitute spinach if you aren’t a kale lover.  However, the kale in this dish is very tender without a bitter taste.

Just remove the kale leaves from the stems and give the leaves a rough chop.

Fill your skillet with water and bring it to a boil.  Add a heavy pinch of salt and your kale and cook until tender; around 4-5 minutes.

Drain the kale.  I put mine on a stack of paper towels to press the water out of the kale.

Then peel and chop a medium sweet potato into 1/2″ cubes.

Heat 1 Tablespoon butter, the sweet potato cubes, 2 teaspoons brown sugar, and a pinch of salt in a large skillet on medium high heat.  Cook until the sweet potato is tender; about 10-15 minutes.

While that’s cooking, mix up your Maple-Dijon Vinaigrette with olive oil, balsamic vinegar, maple syrup, Dijon mustard, minced garlic, salt, and pepper.  Whisk until combined.

Add the cooked rice and kale to the caramelized sweet potatoes and drizzle with the vinaigrette.  Toss until sizzling.

Top with roasted and salted pepitas (pumpkin seeds).  I found them in the bulk section at Whole Foods, too!

Enjoy!

Ingredients:

3/4 cups wild rice blend + vegetable or chicken broth to cook it in
1 Tablespoon butter
1-1/2 cups 1/2″ cubed sweet potato (about 1 medium-sized sweet potato)
2 teaspoons brown sugar
4 cups packed chopped curly kale (about 1/2 bunch)
1/4 cup roasted and salted pepitas (pumpkin seeds)

For the Maple-Dijon Vinaigrette:
2 Tablespoons extra virgin olive oil
2 Tablespoons balsamic vinegar
1 Tablespoon maple syrup
1 teaspoon Dijon mustard
2 cloves garlic, microplaned or finely minced
salt and pepper

Instructions:

1.  Prepare rice according to package instructions using chicken or vegetable broth in place of water. Set aside. (Can be made ahead of time.)

2.  Add ingredients for Maple-Dijon Vinaigrette in a small bowl, whisk to combine and set aside.

3.  Fill a wok or large skillet with water then bring to a boil. Add a heavy dash of salt and kale then boil until tender, 4-5 minutes. Drain, then when kale is cool enough to handle, squeeze out excess water with hands, crumble, and then set aside.

4.  Turn heat down to medium-high then melt butter in skillet. Add brown sugar and sweet potatoes, season with salt, then saute until tender and caramelized, 10-15 minutes.

5.  Add kale, cooked rice and Maple-Dijon Vinaigrette to the skillet then toss to combine. Serve topped with pepitas.

#choosejoy

Recipe adapted from: Iowa Girl Eats

The Russian Returns & Leading A Group Run

Monday:

6 Miles with girlfriends

Followed by an Orange Theory Fitness Class.  It was strength day…my favorite!

I baked a batch of Chewy Oatmeal Scotchies as a thank you gift for my physical therapist…I’ll type up the recipe this week!

I met my husband for dinner at J’s.  We shared the grilled artichokes,

and a flatbread,

before heading to the Trail Running Film Festival by Rainshadow Running.

It was a sold out show here in Nashville.  Check the link above to see if it’s coming to your city!  The films, the courses they cover, and the runners, left me wanting to push the limits of my distance running.  Truly awe inspiring!

I loved seeing all of the Ultra Dirtbag Swag!

Tuesday:

This week’s track workout was The Russian!  When I searched for images before sending the workout to our group, this crazy guy in the bottom left appeared and cracked me up/ scared me a little.  Perfect for The Russian!  Rayna even brought her own hat to the track…my friends rock!

My workout:

4.5 mile warm-up/ strides

3 x 300m (1:07 goal) with 60 second recovery between (My actual splits: 1:08, 1:08, 1:07, 1:07, 1:06, 1:07, 1:07, 1:07, 1:03)

800m recovery jog between each set

Repeat 3 times

1 mile cool down

After track, I headed over to The Juice Bar for my favorite green smoothie.

The Flying Monkey Marathon poster preview came out.  Fear is setting in.

I delivered the thank you cookies:)

These are a few of my favorite things…

And made a new recipe for dinner: Autumn Wild Rice with Kale and Caramelized Sweet Potato.   We loved it!  If y’all want the recipe, I’ll type it up:)

Lastly, here in Nashville we’re getting ready for Spring Marathon Training…can you believe it?!  Fleet Feet has a huge training group and they’ve been organizing pace leaders.

Here are some Guidelines For Leading A Group Run:

1.  Know the route using a GPS or mapping tool

2.  Outline the distance for the run and make sure it aligns with the goal of the group.  If your group has runners doing several distances, know good points for runners to break off to hit their desired mileage.

3.  Have current CPR and First Aid Certifications

4.  If you have a large group, determine whether you need a permit to run.  Try staggering the group start times to possibly avoid the need for a permit.

5.  For a large group, recruit key pace leaders and help runners identify their appropriate group.

6.  Setup water stations along the route.  Make sure to have enough water to support the size of the group.

7.  Designate a back of the pack runner/ sweeper who will carry a cellphone.  They can insure that all runners finish the training run and can call if they come upon an emergency.

8.  Make sure you have a name and emergency contact information for each runner.

9.  Have a sign in/out sheet for each group run.

10.  Make sure that the group follows the “rules of the road.”  Use sidewalks, run on the left side of the road, obey all traffic laws, etc…

11. Encourage the group to wear reflective clothing, especially if running in the dark.

12.  Never leave behind an injured runner.  Allow the group continue with their workout while you stay with the runner and call for help.

13.  Consider organizing a post-run social event: coffee, breakfast, etc… Most runner’s join a group for the social component!

These rules are paraphrased from the RRCA Guidelines.  Click HERE to see the full list.

Have you ever been a pacer during a race or training group?  It’s my favorite way to run!

Favorite cookie?  Mine is a molasses cookie that I bake during Christmas.

#choosejoy

Big Batch Vegetable Soup

This is my favorite vegetable soup recipe!!  I’ve been making it for years.  It doesn’t take all day and it tastes so much better than store bought.  As the name states, this recipe makes a large pot of veggie soup.  You can substitute any vegetables (fresh or frozen) to suit your tastes.  It also freezes really well.

Here are the ingredients:

Heat olive oil in a large soup pot and add the onions, celery, Italian seasoning, and add salt and pepper.

Cook until the onions become translucent; around 5-8 minutes.

Add the broth, tomatoes and their juice, tomato paste, and three cups of water.  Bring to a boil.  Then reduce the pot to a simmer for 20 minutes.

Measure out 8 cups of veggies (fresh or frozen).  Used fresh potatoes, carrots, mushrooms, green beans, and frozen peas and corn.

Add them to your soup and return it to a simmer.

Cook uncovered for 20-25 minutes until the vegetables are tender.  Season with salt and pepper to taste and serve.

We had Krusteaz Honey Cornbread Muffins with ours (yum!)

Ingredients:

2 tablespoons olive oil
2 cups chopped onions
1 cup thinly sliced celery
2 teaspoons Italian seasoning
Coarse salt and ground pepper
3 cans (14 1/2 ounces each) reduced-sodium vegetable or chicken broth
1 can (28 ounces) diced tomatoes, with juice
1 tablespoon tomato paste
8 cups mixed fresh or frozen vegetables, such as carrots, corn, green beans, lima beans, peas, potatoes, and zucchini (cut larger vegetables into smaller pieces)

Instructions:

Heat oil in a large stockpot over medium heat. Add onions, celery, and Italian seasoning; season with salt and pepper. Cook, stirring frequently, until onions are translucent, 5 to 8 minutes.

Add broth, tomatoes and their juice, tomato paste, and 3 cups water to pot; bring mixture to a boil. Reduce heat to a simmer, and cook, uncovered, 20 minutes.

Add vegetables to pot, and return to a simmer. Cook, uncovered, until vegetables are tender, 20 to 25 minutes. Season with salt and pepper, as desired. Let cool before storing.

I served mine with Krusteaz Honey Cornbread Muffins (a favorite in our house).  Click the link for the recipe:)

#choosejoy

Recipe adapted from Martha Stewart

Baked Caprese Quinoa

If you’ve been reading my blog, you know my love for quinoa.  This is a fun twist on the typical tomato/basil/mozzarella caprese trio.  It’s full of cheesy goodness and uses a few simple fresh ingredients.  You can serve it as a entree or as a side dish.

Preheat your oven to 350 degrees and spray a small baking dish with non-stick spray.

Before you cook your quinoa, make sure to rinse it.

I like to cook mine in vegetable broth for extra flavor, but you can use water, too.

Combine your pasta sauce and tomato paste in a small saucepan over medium heat.  While that’s warming up, slice your tomatoes in half and set aside.

Here are the rest of your ingredients:

Add the half and half, parmesan, half of the mozzarella, and seasonings to your pasta sauce.

Stir to combine.  Then remove from heat and add your tomatoes, fresh basil, and cooked quinoa. (Reserve a few of your tomatoes for later.)

Pour the mixture into your prepared baking dish.

Top with the remaining mozzarella and tomatoes.

Bake for 10-15 minutes (I baked mine for 15 minutes).  Then broil for an addition 1-2 minutes until the cheese begins to brown and the tomatoes shrivel.  Garnish for some additional fresh basil.

Let it cool for 5-10 minutes.  Then serve.  Enjoy!

Ingredients:

2 cups cooked quinoa***
1 cup pasta sauce
2 tablespoons tomato paste
1/3 cup half and half
1/3 cup freshly grated parmesan
1 cup shredded mozzarella, divided (I used reduced-fat, and this still tasted great)
1 teaspoon crushed red pepper flakes
1/4 teaspoon salt
1/4 teaspoon black pepper
1 cup grape tomatoes, sliced in half lengthwise (set a few aside to top the quinoa with)
6 fresh basil leaves, thinly sliced into ribbons, plus extra for garnish

Instructions:

Preheat the oven to 350 degrees. Spray a small baking dish with non-stick spray, and set aside.

Combine the pasta sauce and tomato paste in a saucepan over low heat, and cook until warm. Add in the half and half, parmesan, half the mozzarella, and seasonings, and stir to combine. Remove from heat, and mix in the halved tomatoes, sliced basil leaves, and cooked quinoa.

Pour the quinoa mixture into the prepared baking dish, top with the remaining mozzarella and the intact grape tomatoes. Bake for 10-15 minutes, then turn the broiler on and broil for 1-2 minutes until the cheese starts to brown and the grape tomatoes shrivel.

Garnish with fresh basil before serving.

*** Quinoa directions:

Take 1/2 cup quinoa (rinsed), add to 1 cup vegetable broth (or water), and bring to a boil.  Then lower heat, cover, and simmer for 15 minutes or until cooked.

#choosejoy

Recipe adapted from: A Bitchin’ Kitchen

Progress and PT

Let’s start with last night aka Transformation Tuesday.

I posted this picture on my Instagram account. (jenchoosesjoy)  These are the finish lines from my first marathon in 2010 and this year’s Chicago Marathon.  After my first one, I didn’t think I’d ever run one again vs. how much I absolutely LOVED running Chicago this year.

I almost didn’t post the pictures and then I wondered why?  Mostly, I just don’t like the idea of before and afters.  I never actually feel like an ‘after’…more like a work in progress.  So, let’s just think of it as a progress pic and I’m proud of my progress:)

Bum Knee update: It’s still a little swollen and sore but making progress.   I ran 9 slow miles on Tuesday and 8 slow miles on Wednesday.

I went to my first PT appointment and I was really nervous.

It ended up being great!  Leah asked some great questions about my running history, stretched, poked, and prodded my legs, scraped all up and down my right quad and knee (which strangely hurt and felt great at the same time), videoed me running on the treadmill and concluded that…

I turn my knee caps inward when I run.  Who knew?  Especially my right knee.  The rest of my form was pretty good, so I have some exercises to strengthen the support muscles.  I will also be going back for more scraping.  I’m sure there’s a better term…I’ll research and get back to you:)

Random life stuff…

I got a haircut

While I was getting ready, this little nugget decided to lay in the sunny spot in front of my sink. Of course I didn’t want to disturb her sunbathing and just worked around her.

I had my favorite lunch of mâché rosettes and strawberries. It never gets old and I’m making efforts to eat a little cleaner since I’m not running as much.

I got busy making some Halloween goodies…recipe coming soon!

And don’t judge, but I was browsing through some gift shops and came across these JOY Christmas tree ornaments. I know it’s way too early, but I just has to buy them!

Don’t forget, I’m running the St. Jude Memphis Marathon to as a Hero to raise money for the St. Jude Children’s Hospital.  I, along with all of the children and families, would greatly appreciate any donation.  No family pays for their medical care, housing, travels, etc…thanks to private donations…incredible!!!  Click HERE to make a donation.

 

Have you ever had to got to PT?  What for and for how long?

What’s your favorite charity to support?

When do you start decorating for Christmas? I try to wait until after Thanksgiving.

#choosejoy