Tuesday, January 11, 2011

Weights, Training Run and Tofu Tuesday

Two on Tuesday
This morning we got another 2-hour work delay because of the weather. Now, I'm not complaining one bit, but in all honesty, they should have shut down yesterday and done a normal workday today. Anyway, this did allow me plenty of time to get up and get my weights done early. Today I went with shoulders and triceps from STS Week 2 of Meso 3. The reps dropped and weights went up by 5% of my 1RM (85%). It's the same workout as last week other than the changes in reps and weights - 4 sets of 7 reps.

SS#1
Shoulder press
Lying triceps extensions

SS#2
Seated lateral raises
1-arm overhead triceps extensions

SS#3
Seated rear delt flyes
Double-arm kickbacks (in lieu of lying cross-body kickbacks, which hurt my elbow)

I had a really strong workout session and was successfully able to increase all weights and complete all reps.

After work, I hit the gym to get in my scheduled run. The half marathon training plan this week is the same as last week. Today called for 2 miles, 5-7 1-minute athletic intervals* (I went with 7) and another 2 miles. However, looking at the chart initially, I missed the additional 2 miles so I ended up only doing a total of 4 miles. But if I had added on the full 2, then it would have been 5.6 miles and I thought that sounded like too much. Anyway, 4 miles on the dreadmill is about as much as I can muster anyway. I couldn't wait to be done!


*Aerobic Intervals (AI): You push the pace. But just a little. Find a tempo that feels somewhere between comfortable and "Hey, I'm workin' a little here." Don't run this too hard. Trying to add too much intensity while you're also increasing mileage spells I-N-J-U-R-Y. When you finish the timed AI, jog very slowly until your breathing returns to normal, then work back into your regular pace. On all other days, just run your assigned miles as you feel.

Tofu Tuesday
Yesterday I had started preparing some tofu that I was going to use for dinner tonight. I made a quick marinade of balsamic and rice vinegars, orange juice, minced onion, salt, pepper, and honey. I usually only have time to let my tofu marinate for a few hours, so I was excited to see how it would turn out letting it marinate over night. It definitely soaked up a lot more of the marinade.

To go with the tofu, I made Smashed Sage Sweet Potatoes and White Beans and sauteed kale. I also made a Balsamic Cashew Cream Sauce for the tofu using the leftover marinade from the tofu.

Smashed Sage Sweet Potatoes and White Beans
Ingredients:
1 medium sweet potato, small dice
1 cup white beans
1/8 cup white onion, minced
2-3 tbsp minced garlic
Fresh sage, minced (to taste)
Almond or soy milk, to desired consistency
To taste: salt and pepper

Directions:
Microwave the sweet potatoes until soft (approximately 7 minutes).

In large sauce pan, saute onions and garlic for a couple of minutes then add in beans. Allow to cook until beans soften then add in the sweet potatoes and season with salt and pepper. Start to smash the mixture and add in the milk to desired consistency. Stir in the sage and allow to cook a couple of minutes.

Balsamic Cashew Cream Sauce
Ingredients:
1/2 cup cashews, grind in coffee grinder
Balsamic vinegar
Rice wine vinegar
Minced onion
Salt
Pepper
Honey
Splash of apple cider vinegar (this was not in the original tofu marinade)
Water, just to cover ground cashews

Directions:
In blender, puree all ingredients until completely smooth. Refrigerate prior to use.

 
 
This turned out really well. I was really happy with the potato/bean mash, though I probably added a bit too much sage. I'm not used to cooking with it to be honest. The next time I do the cashew cream, I would like to add in chives, which I was out of tonight.

Recipe note: Yesterday I forgot to include that I also used 1-2 tbsp red curry paste in the Creamy Curried Kabocha and Pumpkin Soup.