Work It Out

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So, I am sure it's pretty obvious life has gotten in the way of blogging. Silly life.  I thought by now things would have normalized, but life outside of work has been busier then my entire summer.  I know, I know everyone is busy, right?  Gotta work on the balance....  But hey, I still got my workouts in!

My weekly workout report for the week of September 20th - 26th:

Monday, 20th
10 mile run, 1:31

Tuesday, 21st
Overhead squat
6 x 45
2 x 6 x 55
Goblet squat
3 x 10 x 30
push ups on Smith machine
3 x 10
cable face pulls
3 x 10 x 60
planks and side planks

3 mile run

Wednesday, 22nd
8 x 400's, 4.5 miles total

Thursday, 23rd
deadlift
3 x 6 x 135
Bulgarian split squat (I am still sore from these!)
3 x 6 x 65
push press
3 x 5 x 65
u/h grip lat pulldown
3 x 8 x 85


2 mile run

Friday, 24th
4 mile run

Saturday, 25th
4 mile run

Sunday, 26th
rest

You should make this salad

This sort of goes in the category of one of my random dinner bowl creations, but this one is probably my favorite new salad. Probably in that I will be making it again tonight. And maybe the next night.

The star of the show in my mind, is the goat cheese. I smartly picked up a log (log? roll? it's round, okay) of goat cheese from Trader Joe's the other day. I know I said not long ago that gorgonzola is one of my favorite cheeses, and it is, but I guess I just love cheese in general.

Also key to this salad is the Dalmatia orange fig spread/jam I have had for a while now. I bought it at Byerly's for those familiar, and believe they do still have it in their cheese section. Shocking that I was spending time in a cheese section, I know.  The sweetness of the fig spread and distinct flavor of the goat cheese are pretty amazing together.

The deets:

Ingredients
- 1/2 cup or so of Deglet Noor dates (I ate mine whole, but chopping them is acceptable)
- 1 T. Dalmatia orange fig spread, or similar
- enough romaine leaves for one big salad, cut into bite size pieces, or your favorite greens
- olive oil
- 1 oz. or so of your favorite goat cheese, crumbled
- 1 medium grilled chicken breast

Instructions
Combine olive oil and orange fig spread and whisk to create "dressing." Toss dressing with romaine leaves in serving bowl then top with remaining ingredients.

Work It Out

My weekly workout report for the week of September 13th – 19th:

Monday, 13th
5 mile run

Tuesday, 14th
Front Squat
3 x 6 x 65
Goblet Squat
3 x 8 x 30
DB bench press
3 x 8 x 65
Cable face pulls
3 x 10 x 60
reverse woodchop
3 x 10 x 30

Tempo running stuff
1 mile @ 8:00 min mile pace, 1200m @ 8:00 min mile pace, 3 miles total

Wednesday, 15th
none, DMB concert (!)

Thursday, 16th
5 mile run

Friday, 17th
3.5 mile run

Saturday, 18th
deadlift
3 x 6 x 135
Arnold press
3 x 8 x 20’s
single leg RDL
3 x 8 x 30
u/h grip lat pulldown
3 x 8 x 85
hip thrusters
3 x 10 x 25# plate

2 mile run

Sunday, 19th
4 mile run

Fall? What Fall?

 

This picture doesn’t need much of an explanation.  After my 10 mile run tonight, Mr. BKL snapped a photo of my in all my sweaty glory.  The sad part?  I don’t know if it was even 70 degrees but the humidity was insane. For those of you running in 90 degree heat still, I don’t know how you do it. Don’t worry, you will be laughing all the way to the finish line when it’s snowing and –20F here.

Oh and I am pretty sure I won’t be missing the bee that flew into my mouth about mile 6.  I am not joking.  I got it out before it stung me, but it was clinging to my lip.  Freaky.

Another good thing about tonight?  I found 32oz containers of Chobani at Super Target!  Score.  I am such a Greek yogurt nerd.  I should be doing PR for them.  Fage? Chobani? Oikos?  I am ready and at your beckon call. I promise I won’t be sweaty.

 

P.S. Don’t forget…50% off anything in my Open Sky Store!  Use the code FIFTYBEES at checkout.

Water, water, everywhere

A few weeks ago I told you about how staying hydrated was important with the Thermos giveaway.  Now that it seems to be officially fall here, I don’t find myself dripping gallons of sweat when I workout as much. As the seasons change, we still need to be mindful about keeping hydrated.  My skin gets so dry in the winter and drinking water really helps.

But, another dilemma regarding water has popped up.  I have always known that the 32 oz. plastic water bottles (usually the cheapest ones I can find at the gas station) I tend to drink from away from home aren’t meant to be refilled over and over again. Somehow I still kept doing it.  I have been procrastinating on picking up another Sigg like the one I keep at home, but now I am going to get a Klean Kanteen instead.  I think the fact that it’s slightly smaller then my 32 oz’er is going to be more portable.  I am a blue person, but was really feeling this orange one.

(src)

You can get it too – and get this….if you use the code FIFTYBEES at checkout you can get anything in my shop for 50% off!  Sweetness.  It’s only available to the first five people until the end of September, so get movin’.  Click below for the Klean Kanteen, or find it in the shop tab at the top.
Buy Now

Buffalo Chicken Burgers

Pretty much everything that Jessica at How Sweet It Is makes gets bookmarked in my Google Reader.  It seems that our tastes are pretty spot on – or at least it seems that way.  This one was a no brainer considering Mr.BKL’s devotion to anything buffalo chicken.

We had some frozen ground chicken that needed to be used, but next time I am going to try making my own ground chicken breast in the food processor for a healthier version.

Our only qualms with this recipe is that the burgers themselves were a little gooey before cooking and were a little hard to form into patties.  I think an easy fix to that would be the addition of some bread crumbs.

On the side: nut butter crusted parsnip AND sweet potato fries.  I used the same method and recipe as this one.

 

 

Buffalo Chicken Burgers
from How Sweet It Is

Ingredients
1 lb ground chicken breast
1/2 t. salt
1/2 t. pepper
1/2 T. Italian seasoning
1/4 cup buffalo wing sauce, we use Frank’s Red Hot
1/2 cup parmesan cheese
2 ounces sharp cheddar cheese
-ranch dressing for topping
-buffalo wing sauce for topping
-4 whole wheat buns

Directions
In a large bowl combine ground chicken, salt, pepper, Italian seasoning, parmesan and buffalo wing sauce. Mix until just combined. Form into 4 patties.

Grill or pan-fry patties until brown on both sides and cooked through, about 8-10 minutes. In the last 2 minutes, place 1/2 ounce of cheddar cheese on each burger. Place burgers on whole wheat buns and top with a drizzle of ranch dressing (you could use blue cheese dressing too) and buffalo wing sauce.

And the fries:

Work It Out

Whew!  What a week.  I definitely felt (and feel) the miles in my legs.  In high school and college I typically ran 20-30 miles a week, but it was a lot easier in a younger body.  Or maybe it will  just take some getting used to again. 

My weekly workout report for the week of September 6th-12th:
Monday, 6th
10 mile run, 1:31:00 – felt confident with this one
Tuesday, 7th
Overhead squat
6 x 45
2 x 6 x 55
Front Squat
3 x 6 x 65
DB bench pres
3 x 7 x 30’s
cable face pulls
3 x 10 x 60
planks – mix of regular and side

tempo stuff
1 mile at 7:50ish, 800m at 7:47ish, 3 miles total
Wednesday, 8th
6 mile run, first 3 about 25 minutes, second 3 about 26

Thursday, 9th
deadlift
3 x 6 x 135
push press
3 x 5 x 65
inverted row, smith machine, feet on bench
2 x 5
u/h grip lat pulldown
2 x 10 x 85
cable Pallof press
3 x 10 x 60
8x400’s, about 3:55 ea., 4 miles total w/warm up cool down and in betweens

Friday, 10th
e-z 4 mile run

Saturday, 11th
e-z 3 mile walk :)
Sunday, 12th
11 mile run, first 6 miles 55:17, second 5 miles 46:30 (I stopped at home for a quick drink of water after 6 and a Gu), so 1:41:47 total.  Didn’t feel extremely great during this, but I got it done, right?

Note: for my own records and sanity - I changed the 8x800's to 8 x 400's because that is what I really did.  Quite the typo!

Gorgonzola cheese makes everything better

Well, maybe not everything.  Lately I have been digging the salty, strong cheese that is gorgonzola. Mostly on salads, but this time it worked itself nicely into a pasta dish. And by pasta dish I mean me throwing random ingredients into a bowl.  This one turned out pretty good so that’s why I am sharing it with you.

Now that it’s fall, I thought it was time to get back into the apple and gouda flavor of Amylu chicken sausages that I procure in bulk form from Costco.  I think they are my favorite chicken sausage or regular sausage for that matter.

Anyway, here’s what’s in the mix:

-whole wheat rotini
-Amylu’s Apple and Gouda chicken sausages, boiled and sliced (they are precooked, but I find boiling them before slicing helps keep the flavor and gooey cheese inside best)
-a little Smart Balance
-a tablespoon of Trader Joe’s Apple Cranberry butter
-a generous sprinkling of gorgonzola

What I did was toss the pasta with a little Smart Balance (butter works too), then add in the cooked sliced sausages.  Then I stirred in the apple cranberry butter. The heat of the pasta and sausage should help melt this to coat, but you may been a few seconds in the microwave to get it smoother. Top with gorgonzola and eat!

Oh hai

I have been a bad blogger lately and I know it. Here is a quick Friday random stream of consciousness post:

-My 10 mile run on Monday went exceptionally well.  The only thing that has been bothering me (still) is my hip/psoas muscles on my right side.  My only hope is that I am not making it worse by still running.  I am determined to run this race in a few weeks. It hasn't gotten worse, but hasn't gotten better either.  Stretching helps.  Need to get better about being consistent with it each day/night.  I also did a grueling 8x800's workout last night.  After deadlifting.  Why I combine the two into one workout is still a mystery.  The 800's were tough.  Could be because my weekly mileage thus far is 27 with two days to go. 

-I have a few new recipes to post up.  I plan on getting them all blog ready over the weekend.  Maybe by then I will have more.  The weather has turned decidedly in favor of fall foods.  I might even have to open that big 'ol can of Libby's pumpkin I have had since last fall.

- I finally got to try self serve frozen yogurt!  You know, the pay by the ounce kind that bloggers are always making me jealous with.  This instance was at the Mall of America at a place called Freeziac.  There is also a location in Eden Prairie for all my MN peeps.  (If you sign up for their text coupons you can get buy one get one half off and/or 20% off.)  They had about 8 flavors and toppings like Butterfinger and Heath bar crumbles, fruit, and various syrups.  It was comparable in price to somewhere like Cold Stone, i.e. not something I plan on getting a lot of.  

- I am finally getting my hair did on Sunday.  It's become slightly unruly.  The best part about my hair though is that I really don't have to do anything to it.  Or is it that I choose not to do anything with it and am delusional in thinking it looks presentable?  Ignorance is bliss?  Maybe I will do a before and after for y'all and you can be the judge. 

- Speaking of fall, is anyone else excited for football?  I felt a little let down with the NFL opener last night.  You know, the one with the Vikings and Saints?  It wasn't advertised or hyped by NBC at all. *rolls eyes* Football is fine, but hockey is what I am waiting for when the season changes. Hockey makes winter tolerable.  Barely.  I have also been watching a bit of the US Open.  Next time Rafael Nadal is on, I promise you will giggle if they zoom in on him serving.  He makes this funny face and his lip gets snarled.  Mr. BKL and I laugh every time.  It's sort of like this:

src

 

 

 

 

Don't worry Rafa - much love! And with that, I wish you a very lovely Friday and a wonderful weekend! 

Labored

It seemed only fitting that certain events I have been waiting for in my professional life would happen around Labor Day.  (I like to keep my career separate from the blog, so for now there won’t be any details.) Between that and babysitting my nephews - ages almost 5 and 1 1/2 - on Thursday, I found myself rather spent on Friday.  I still wanted to run after work, so I did 4 easy miles.  My plan for Saturday morning was to wake up early and hit the gym for my second day of lifting for the week.  When I finally awoke on Saturday, my body told me otherwise.  My mind on the other hand, was feeling guilt if I didn’t go. 

I sat down with some coffee and some blogs and decided to see how I felt after some caffeine and reading.  Next thing I know, I am reading this post from Tina at Faith, Fitness, Fun.  It was obviously just what I needed to read at that moment.

I was feeling guilty for not getting my lifting in, or my 8x400’s workout this past week.  Somehow I thought I could do both on the same day.  Irrational thoughts like how I will lose strength if I didn’t do it, not getting faster without those 400’s, or needing to burn calories. 

Mentally and physically I was just plain tired.  It doesn’t happen to me often.  And when it does I have to admit that I usually push through.  I have literally run myself into pneumonia and bronchitis a few times because I don’t let myself rest when sick. I am stubborn and think I can do it all. 

After reading Tina’s post about trusting your body, I knew it was telling me to take it easy.  Just for one day.  What’s one day in grand scheme to things anyway?  After lifting consistently for almost 3 years, it’s highly unlikely I will lose strength.  Those 400’s?  Sure, they would help with my preparation for the race coming up.  But if I get sick or hurt I won’t be of much use, will I? 

There is a difference between just being plain lazy and listening to your body.  Believe me, I know what lazy feels like, too. And sometimes life gets in the way.  I feel like the saying “we make plans and God laughs” fits my life to a T right now.  Ha ha, God.  Ha ha.

Looking back, I am glad I did take Saturday off.  I was rewarded with two pretty decent runs.  Sunday was 4 miles that I didn’t intend to run very fast, but picked it up at the end to finish with negative splits.  Today was 10 miles that went very well.  I finished under 1:30 easily, so I know I can do just that much better for my race in October.

Oh and about those boys I babysat?  I felt like I was having a sitcom Mom moment a few times that night.  It’s very clear to me why ideally there are two parents.  Here are the boys in question having fun on a trampoline recently:

Yep, I know.  Cute and mischievous.  But so much fun.   

We were out in the front of the house, and C and I were playing a fun game of “tennis” where I hit the ball to him, and he hits it as hard as he can, then I chase it.  Little B was entertaining himself with his toy lawn mower.  Just as C hit the tennis ball across the street, my phone started ringing.  I told C that under no circumstance should he run out to get the ball until I can see him, and to stay where he was.  I turn around for literally 3 seconds to answer the phone and guess who is across the street?  And somehow in those 3 seconds little B had starting eating wood chips from around the base of a tree. Lovely.  The caller happened to be Mr.BKL and he didn’t get nary a word in because all he heard was me yelling “C, what did I just say? Get back here. I gotta call you back, B is eating wood chips.”  Laughter ensued on his end.  Ha ha, Mr. BKL.  Ha ha.

So when life throws you curveballs, take some time to honor your body and your intuition. But maybe lay off the woodchips.

Work It Out

Obviously missing from this week is my second day of lifting.  It was a tough decision, but as you will see in my post tomorrow, there was good reason.  Sometimes you have to listen to your body and know when to say when.

My weekly workout report for the week of August 30th – September 5th:

Monday, 30th
6 mile run

Tuesday, 31st
barbell overhead squat
3 x 6 x 45
goblet squat
3 x 8 x 40
bench press
3 x 6 x 70
one arm cable row
3 x 8 x 40
reverse cable wood chop
3 x 8 x 30
run: 1 mile @ 7:50, 800m @ 3:50, total miles 2.7

Wednesday, 1st
6 mile run, 53 minutes. Last mile was 8 minutes exactly.

Thursday, 2nd
3.2 mile run, 26:00

Friday, 3rd
4 mile run, 35:45, nice and easy - in the COLD! It was about 60 degrees when I went.

Saturday, 4th
none

Sunday, 5th
-12 mile bike ride with the fam, nice and easy
-4 mile run, 34:37