Today was tough getting to the gym for me. If I were able to have done my workout tomorrow, I would have rested today. My hammies have been yelling at me. Guess that means I'm finally engaging them during my runs. And I am just feeling pooped.
But, tomorrow is a busy day for me. So no midday workout. Plus, it was quads on tap. Not going to do legs before a long run day. I may not be the smartest sometimes, but I do know better than attempting that one.
Also, it was in the 60's, sunny, almost no wind. So taking the workout indoors seemed like a crime. But, my half training plan only had me doing 2 miles today. I tried to think of ways to do the run outdoors then get into the gym for back and legs, but that was just wasting time. So I sucked it up and got it all done...inside.
I did an easy, steady-state 2.5 mile run at a 9:05 min/mile on 1% incline. I find the incline helps me keep my form better on the treadmill. I was actually fully prepared to stop the run if my legs didn't cooperate. But it actually felt really good and helped loosen them up. I guess whoever created the darn training plan sort of knew what they were doing huh?
After the run, I hit the weights. I started with a warm up set of barbell squats for 10 reps. Sets were done as 3x8 unless noted.
Wide-grip chinups (assisted, next week dropping weight by 10#)
Barbell squats (went up in weight)
Underhand barbell row
Plie squats with low-end pulse
Alternating front lunges
SS#4 - 2 sets
Alternating squats with front kick (single weight held in both hands) - 8 reps
Calf raises - 15 reps (need to increase weight)
Not a bad workout for being a bit worn out. It actually gave me a nice energy boost to get me through the rest of the day. Love it when that happens.
From Uninspired to New Recipe
I must say, I was feeling really uninspired when it came to coming up with dinner tonight. We really needed to use up the rest of the broccoli slaw I had bought this week. I mentioned that to Jason and he suggested some sort of white bean "cake" similar to a crab cake.
So, guess what we had tonight? White Bean and Broccoli Slaw Cakes. Creative name huh? ;-)
White Bean & Broccoli Slaw Cakes
1 can cannellini beans, rinsed and drained (or other white bean)
1/2 package extra firm silken tofu
1/4 red onion, thinly sliced
1 tbsp minced garlic
1/2 package broccoli slaw
To taste: salt, pepper, parsley, old bay seasoning mix, dried mustard
1 flax egg (1 tbsp ground flax mixed with 3 tbsp hot water)
1/2 cup oats, grind into flour
Preheat oven to 375 degrees.
In large skillet, saute onions and garlic for about 3 minutes then add in the slaw and cook until begins to soften, approximately 8-10 minutes (but don't overcook).
In food processor, puree beans, tofu, slaw, and seasonings.
Transfer to large mixing bowl and stir in flax egg and oat flour. Re-season if needed.
Form into 6 large or 8 medium patties onto a prepared baking sheet. Bake for 25 minutes then flip and bake another 20-25 minutes.
I also made up a up a quick Creamy Roasted Red Bell Pepper Sauce to go on top of the patties, which we served over lettuce and spinach as more of a salad.
Creamy Roasted Red Bell Pepper Sauce
1/2 package silken tofu (or you could use a cashew cream)
1/2 a whole roasted red bell pepper (from jar)
To taste: salt, pepper, lemon juice, garlic powder, tiny dash red pepper flakes
1/4 cup almond milk, add more if needed
1/4 cup balsamic vinegar (less if you prefer)
In food processor, puree all ingredients until creamy. Add almond milk to desired consistency.
This dish turned out really well. The sauce was so rich and creamy, but not overpowering. I will say that I had intended on adding in some lemon juice to the bean cakes but forgot. I also want to experiment with using dulse to give things like this more of a sea flavor. The sauce was so easy to throw together and would be great on a sandwich if not to thin.
Daily To-Enjoy List:
- Weight workout
- Warm temps
- New dinner recipe (though I was reluctant on this)