Running training - again

So it's been a while since I last posted about running.  Last time around, I posted about how I had decided to bail on the half marathon in a big epic depressing fail.  However, this isn't the end for me this running season -- I can still comfortably (but slowly) run a 5k, and I believe that I can work myself back up to a 10k that will (hopefully) go a whole lot better than the TYS10K did for me this spring :|

On that last half marathon update post, a friend posted a comment asking if I'd like to see her running training program.  I agreed, and received her training plans for both a half marathon and a 10k.  When I saw the half marathon plan, that was when I realized that I simply didn't have enough time/enough pre-training to manage a half this fall.  The 10k, however, is manageable.  It also includes great training in intervals and hills to help with speed, cardio and muscle endurance. 

After much debate, I decided to bite the bullet and sign up for a 10k run.  For the first time ever, I will be running the Oasis Toronto Zoo 10K in September :)

Friends who have run this one in the past tell me that it is challenging.  It has a number of hills (best described as "rolling hills" because it's not just one or two big hills, it's a constant up and down), and can be chilly because it's in September.  As much as I despise hills with a passion, I am up to the challenge.  I figure that it can only improve my running and make me better for a half next year.  I'm not expecting to beat my 10K personal best (1:12:29 from the Sporting Life 10K two years ago) because of the added hill challenge (SL10K is almost entirely downhill or flat), but I am definitely interested in the fact that I get to run around the lions, tigers and bears - and giraffes, monkeys, elephants (if they're still there) and other fantastic scenery!

I went for my first run in over a month late last week.  I had expected to be dragging myself through a horrible struggle to go even 2k, but I ran 2.5 in about 20 minutes, and wasn't gasping for air or clutching at my heart.  In fact, I ran a steady, slow pace with steady, slow breath for most of the way, something that was a bit of a struggle while I was in better running form.  There is hope for me yet!

To keep me motivated to actually follow through on this, and hopefully get some of you interested in getting more activity too, I will be posting regularly about training.  And, I will happily post other training info, such as cross training ideas and proper stretching (after all, I teach yoga too :P)

Also, this video is stupidly motivating and set me into a fit of full out ugly crying.  Yay runners!

Vegetable of the Month

What will it be, what will it be??



*drumroll* drrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr



Broccoli!

Yes, the humble broccoli is in peak season in Ontario this month.  To celebrate, it has earned status as the Veggie of the Month!

These hardy little trees hold an amazing number of nutritional benefits, and they are incredibly versatile.  They can be enjoyed raw, steamed, roasted, boiled, in soups and stews, stir fries, salads, and many more delicious dishes!  This veggie is a member of the brassica family, along with cauliflower, cabbages, bok choy, brussels sprouts, and kale.  Brassica veggies are notable for their health benefits, including having high levels of vitamin C, calcium, and other nutrients and phytochemicals, which may hold potential cancer-preventing properties. 

From the Canadian Nutrient File, a half cup of raw broccoli (one serving in Canada's Food Guide) supplies:

• only 16 calories! And almost 0g of fat!
• 22mg of calcium
• 41mg of vitamin C (about half of your daily need! Also an antioxidant!)
• 168mcg of betacarotene (antioxidant!)
• 47mcg of vitamin K (about 1/2 of a woman's daily need)
• 652mcg of lutein (important in eye health and preventing macular degeneration)

What to do with your broccoli?

Broccoli should be a dark green colour, so try to avoid the broccoli that have yellow or brown patches on their florets (depending on the variety of broccoli, the florets might be a sage colour or a purple-green, and those are totally acceptable!).  The stems should be firm, not slimy or squishy.

When cooking your broccoli, cut the florets into even sized pieces (usually quarters works well) for even cooking.  You can also eat the stems!  For best results, peel the stems to remove the woody outer part and then cut into about 1/2" pieces.

Give me a recipe!

I posted this recipe for a healthier version of Cream of Broccoli soup.  Since broccoli is so ridiculously versatile though, rather than giving you only one recipe, I'm simply going to list some amazing places that you can use these teeny trees today!

• Raw, dipped into your favourite hummus/babaganoush/other veggie dip
• Steamed, eaten plain or with a little bit of butter, margarine, olive oil and/or lemon juice sprinked on top.  Only steam your broccoli until it is fork-tender, as it can be mushy and gross tasting if it is oversteamed.
• Roast on a sheet lined with parchment paper at 400 for about 12-15 minutes.  Sprinkle with lemon, olive oil and sea salt, and/or maybe some parmesan cheese.  Mmmmmmm.
• Add stems to your favourite homemade veggie soup.  They are hardier than the florets, and won't turn mushy when boiled in the soup.  You can also create your own broccoli soup by boiling broccoli (florets and/or stems) in stock and puréeing.
• Add broccoli to your omelette or scrambled eggs.  I cut up my broccoli florets into little bitty pieces, sautée in the pan till they are just fork-tender (takes only a couple of minutes if they are super teeny), and add scrambled eggs.  Also awesome when mixed with other veggies, such as mushrooms, tomatoes and spinach.
• Add steamed broccoli florets to your pasta.  You can add it to your sauce, or simply toss cooked pasta with olive oil, steamed broccoli and pine nuts.  A little cheese wouldn't hurt either :)
• Add broccoli to stews and chili.  Though it's definitely not stew/chili season right now, when it turns to fall, a great way to keep enjoying this great veggie into the winter (*shudder*) is to simply toss it into a big ol' pot. 
• Make a broccoli salad.  A quick Google search revealed hundreds of delicious looking salads, but this one from JamieOliver.com won me over.  I made this one without bacon, and added pumpkin seeds and slivered almonds.

How do you like your broccoli? 
And remember, it's not too late to submit your ideas for future veggies/fruits of the month!  Just leave me a comment!