Wednesday, September 21, 2011

Interval Run + Curry Thai Veggies

Interval Run
Well, I guess I'm terrible with following a running plan. I have really good intentions though. That counts right? So my schedule is totally off this week. Yesterday I did 4.75 instead of 4 (and that should have been done on Monday. But instead of the easy run, I managed a pace fairly close to what last week's tempo pace should have been.

So, I'll say yesterday made up for last week. Today was supposed to be this week's speed run (1 mile warm up, 4 miles at 8:28 min/mile, 1 mile cool down). I knew that wasn't going to happen after yesterday's harder run - and it wouldn't have been smart to try on my part. But, I was hell bent on trying 2 things: still getting in speed work and doing 5.25 miles (to round out from yesterday to give the 10 miles over 2 days...yes, I'm nuts).

Instead of mile intervals - I went with minutes. I started with 1 mile warmup at about at 8:45 mile/min pace then I did 3 x 5:3 intervals (5 min fast/3 min jog recovery) then finished out the rest of the route at about 8:45 pace - it was about 1.5 miles. My first interval was good, then I started slowing down. I don't know that I "recover" well enough to be honest. Here's how the times looked:

1st interval - 7:48 min/mile
2nd interval - 8:11 min/mile
3rd interval - 8:46 min/mile

In the end I did 5.22 miles with an average 8:49 pace. Not too shabby when you count in the warmup and the recovery jobs. Now...to maintain that (and shave about 7 seconds off) for 13.1 miles. I think I have some work to do!

Anyone have great, tried-and-true tips for increasing speed without killing yourself in the process? I'll be your best friend I promise.

Easy Curry Dinner
My creativity in the kitchen apparently is on par with my energy level this afternoon. Both are lacking. I had a few ideas in my head (always do), one included a vegan bolognese sauce over spaghetti squash. I've only made a bolognese sauce once before. It's only on my mind now because my cousin's neighbor was making it over the weekend (meat version so I couldn't dine with them). Jason didn't seem keen on that one. Instead he mentioned Curried Thai Veggies.
 
 

It's a super simple recipe that comes together really quickly. The rice takes the longest to cook out of everything. You can use whatever protein you prefer. I've used homemade seitan, tofu, and Quorn nuggets. Tonight I used some homemade seitan as I didn't have any tofu pressed.

Daily To-Enjoy List:
  • Mid-day run
  • Another gorgeous day
  • Easy dinner
  • Catching up on new shows