Monday Eats

Monday was a good day. Good food, good workout, good art class.

In the morning, I went to the gym for a treadmill workout. I did a 4-3-2-1 workout that went like this:

4-3-2-1 Treadmill Workout
time (mins)…speed
0-4…………….6.6
4-8…………….6.8
8-11…………..7.0
11-13…………7.2
13-14…………7.4
14-15…………6.6
repeat minutes 4-15 two more times
37-38……….6.6
38-39……….6.5
39-40……….6.4

This totaled 4.6 miles. It was definitely a challenging run, and could be made more difficult by increasing the speed or increasing the incline (I set it at 1%). Unfortunately, my leg was bothering me a little bit afterwards, so I will try to take it easy the next couple days.

Breakfast is unpictured, but it was exactly the same as the cottage cheese/trail mix/apple combo I had a few days ago. For lunch, I had the last of the yellow split pea and sweet potato soup with some salad on top (all you can see is the salad).

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In the afternoon I snacked on some banana mixed with cashew butter and cinnamon:

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After work, I went to half of a yoga class at my gym for some stretching, and then enjoyed a dinner of a cottage cheese biscuit, brussel sprouts, and lentil cakes. I smeared some raspberry jam on the biscuit and added a few almonds to the mix.

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This was the first meal I had with the biscuits and lentil cakes, and I would say everything came out really well! The biscuits were especially good – I could see having them for breakfast!

Pyramid Run

This morning, I went to the gym to finish Stage 3 of NROLFW. Expect a full recap of Stage 3 coming soon. Besides lifting, I did a quick 2-mile run this morning, but yesterday I did a great treadmill workout that I want to share. I did a basic pyramid workout, but I increased my speed with each interval. It went like this:

time (mins)     speed
0-3………………….6.0-6.5
4-5………………….7.1
5-6………………….6.5
6-8………………….7.2
8-9………………….6.5
9-12………………..7.3
12-13……………….6.5
13-17……………….7.4
17-18……………….6.5
18-23………………7.5
23-24………………6.5
24-28………………7.6
28-29………………6.5
29-32………………7.7
32-33………………6.5
33-35………………7.8
35-36………………6.5
36-37………………7.9cool down for a couple minutes

This run (minus cool down) was 4.4 miles. I liked how the intensity increased as I got further into my run and was more warmed up. I will definitely be repeating this workout.

After the gym this morning I had cottage cheese with trail mix, an apple, and a splash of coconut/almond milk:

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I feel like cottage cheese is a love it or hate it type of food, and man do I love it!

The rest of the morning included lots of work errands and several Valentine’s Day-related impulse buys are Wal-Greens. Can I help it that I’m a sucker for Dr. Seuss kid valentines?

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Let’s be honest though, the stickers were what really sold me.

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Can’t wait for the holiday! One of my co-workers generously brought in a delicious salad spread for everyone to share at lunch today:

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There was lettuce, tomatoes, carrots, snap peas, peppers, eggs, cheese, trail mix, and an orange/avocado salad (I never thought of making that combo, but it was delicious!). I thought it was so wonderful that someone brought all that food to share just to be nice – made the meal taste even better. 🙂

1-Minute Treadmill Intervals

This morning I headed to the gym for some Stage 3 NROLFW. Today was my last time to do Workout 1 for Stage 3. I’ll finish up Workout 2 later this week, so stayed tuned for a full report coming soon.

Since I had done a lot of lifting, I wanted to keep my cardio short but intense. I opted for a two mile treadmill run with one-minute speed intervals. It went like this:

set treadmill at 1% incline
time……speed
0-3………6.0-6.5
3-4……….7.5
4-4½…….6.3
*repeat minutes 3-4½ two more times

7½-8½….7.8
8½-9……..6.3
*repeat minutes 7½-9 two more times

12-12½……6.3, extra recovery
12½-13½….7.5
13½-14……..6.3
*repeat 12½-14 two more times

17-18…………6.0

This brought me to just over two miles.

After the gym, I was craving cereal, so I had some Kashi Go Lean with coconut milk, a handful of almonds, and an orange on the side:

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Cafe Latte

This morning I was up and straight to the gym for a pyramid treadmill workout. I’d been looking forward to another run in my new shoes, and I wanted to get in a refreshing 3 miles (still my limit these days) before work. The pyramid workout went like this:

set treadmill at 1% incline
5 minutes warm-up (I ran set the speed at 6.0)
1 minute hard, 1 minute recovery
2 minutes hard, 1 minute recovery
3 minutes hard, 1 minute recovery
4 minutes hard, 1 minute recovery
And then back down the pyramid ending with a few minutes cool down.

All in all, I went 3.3 miles in 30 minutes – with my hard speed at 7.0-7.2 and my recovery at 6.0. It felt like a good workout but not too intense. If you increased speed more, then you could really amp it up.

After the gym, I replicated the couscous breakfast bake and caramelized bananas breakfast from the other day. I am happy to report that it was equally delicious this time around.

For lunch, I had a meeting at Cafe Latte in St. Paul. If you’ve never been to Cafe Latte before, all I can say is that you should probably go tomorrow. They have salads, soups, sandwiches, pizza, wine, coffee, and – best for last – dessert.

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Cafe Latte serves beyond dessert really – it’s more like heaven on a plate. If you have been there, you know what I’m talking about. If you haven’t been there, you will know tomorrow when you go. 🙂 Their most popular desserts are turtle cake, cheesecake, and german chocolate. I am a hardcore proponent of the turtle cake – you won’t ever lose with it. Promise.

Although dessert is definitely the highlight, the regular food menu is also great. Here’s my lunch of tuscan white bean soup with a whole wheat roll and turtle cake (obviously).

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Other glimpses around the table…salad combo plate of black rice salad/chicken and cheese salad with a mini baguette.

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As was to be expected, no one left disappointed. It’s probably a good thing this place is located in St. Paul and not Minneapolis, otherwise there might be a little too much turtle cake in my future.

Treadmill Run and DELISH Breakfast

Remember the snow yesterday? This is what it looked like this morning:

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I snapped that pick while heading to the gym for some NROLFW Stage 3. The area of focus for today’s workout was definitely the back, and I felt a little sore after. I also did a quick treadmill run. I did a variation of Fitness NYC’s 3s and 5s treadmill challenge. Since I’m trying not to run more than 3 miles at a time until my knee/IT band issue is fixed, I had to modify the workout a bit. Here is what I did:

set treadmill at 1% incline
time (mins)          speed
0-3                          6.0
3-6                          6.5
6-7                          7.5
7-8                          6.0
8-9                          7.5
9-12                        6.7
12-15                      6.1
15-18                      6.7
18-19                      7.5
19-20                     6.0
20-21                     7.5
21-22                     6.0
22-23                     7.5
23-26                     7.0
26-27                     6.5
27-28                     7.0
28-29                      6.5
29-30                     6.0

The run ended up being 3.3 miles. Whoops. 🙂

After the gym, I had THE MOST DELICIOUS BREAKFAST EVER. You absolutely must make these two recipes immediately:

1. caramelized bananas
2. couscous breakfast bake

Then you must combine them (and smear with nut butter, obviously) and enjoy this:

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Soooo good.

Foiled Again!

Remember how I was so excited last weekend to get new purple running shoes? Unfortunately, on my next visit with the physical therapist, she evaluated me running in the shoes and determined that they – in fact – did NOT give me enough support. Her instructions: “Return the shoes and ask for something with more medial arch support.” Oy. I have the shoes in my car but haven’t gotten out to return them yet.

The PT also scolded me for my 4.4 miler on Tuesday and said I should only be running a maximum of 3 miles at a time until my knee/IT band/weak butt issues are fixed. Whoops….

So, it was back to the treadmill this morning for a quick 3 mile run. Since 1) I was on a treadmill and 2) if I was only doing 3 miles, then I wanted it to be good, I decided to do a fast paced interval workout. Inspired by Carrots ‘N’ Cake’s 5k Challenge, I mixed things up a little and did the following:

Distance (miles)              Treadmill Pace
0-1.0                                         6.0-6.6
1.0-1.25                                    7.6
1.25-1.40                                 4.0
1.40-1.65                                 7.8
1.65-1.80                                 4.1
1.80-2.05                                 8.0
2.05-2.20                                4.2
2.20-2.45                                8.0
2.45-2.60                                4.2
2.60-2.80                                8.2
2.80-3.0                                   6.0

Big, bang, done. It was super sweaty but super satisfying, and the best part….ZERO discomfort in my knee/IT band/butt.

Afterwards, I was in a huge rush to get to work so I had to bring my breakfast with me in a tupperware. It was completely identical to yesterday’s breakfast.

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Treadmill Test

Today I tried my new running shoes for the first time. Since I’ve been fighting an injury, I haven’t been running as much as usual, and I also didn’t want to use my shoes outdoors the first time just in case I didn’t like them and wanted to return. My plan was to try a fairly easy 4 miles on the treadmill and see how it went:

ready to go!

ready to go!

I was surprised at how good I felt! I had a little discomfort in my knee (which is where the whole trouble started), but besides that I didn’t have any hamstring or major IT band issues. I ended up going for a little more distance than I had planned – 4.4 miles in 40 minutes.

After the run, I definitely felt a little soreness on the outside of my knee but nothing terrible. I think I’ll try another run the day after tomorrow to test the waters again. When I got home I had a post-workout breakfast. I cooked 1/4 cup Bob’s Red Mill 10-grain hot cereal with 3/4 cup water in the microwave and topped with 1/4 cup trail mix, coconut milk, and a sliced apple.

this is good

this is good

Considering my beloved Minneapolis is currently a -2.2°, the day definitely called for a warm breakfast.