Category Archives: exercise

Cold Running and a SAD lamp

I logged one run this week, a chilly Sharon woods loop with Bill, Jeff, Wendy, and Mona. It was a warm 30 degrees and the trail was a crusty dry mix of well packed ice and snow. Large bits of ice fallen from tree limbs gave the trail a sugar frosted appearance. The meadow after the third hill was beautiful. I feel sorry for people who’ve never experienced a run in winter.

My toes were not so happy about the experience. I’m finding that its not necessarily the temperature but the length of exposure to cold. I should have changed into dry socks and shoes before breakfast. A good dousing with salonpas was necessary later that evening to mask the joint pain.

Another revelation has been in the form of a 10,000 lux daylight balanced light. Amazing stuff. A 1/2 hour a day in the morning has doubled my energy over the past two weeks. More to come on this one.

Juice Dujor – Apple, Carrot, Pear, Vanilla YO, bananna, FO (very tasty with the pear!)

Chilly to the gym

I ran an icy 4 miles around sharon woods Sunday and a 5k on the treadmill this morning. I need to cut down my evening snacking and get rid of a few pounds added back over break. I’m definately feeling the effects of the cold on my joints. I’m feeling very stiff in the morning after I get up. Running feels fine after I get a 1/2 mile in.

apple and carrot juice blended with a bananna, yo, flaxseed, and fish oil.

Crawlathon 2k.9

Bill a running group friend mentioned caving and an upcoming event in Kentucky. As a die hard experience junky I jumped at the chance to go! This will be my first experience caving other than simple walking tours. I’ve signed up for three trips below. I’m also acquiring the necessary gear!

Saturday 10:00am
TRIP #32: Adult Only Bat Cave Backdoor (Level 2) – Duration: 3 hours – Limit: 20 people – Status: 9 Spots Open
Adults Only. This trip starts with a 1/4 mile hike to the cave entrance from the maintenance parking area. Bat Cave is completely wild with the exception for the cave gates. You will be required to navigate through some walking passages, climb over breakdown piles and do some hands and knee crawling. You get the whole package with the cave being a combination of dry, muddy and wet. How wet you get depends on how merciful your guide is. Meets at Lodge; Transportation Needed.

Saturday 1:30pm
TRIP #60: Adult Only Cascade Gone Wild (Level 2) – Duration: 3 hours – Limit: 30 people – Status: 12 Spots Open
Adults Only. This is a tour through Cascade Cave, the largest and longest commercial cave in Carter County. Along the route you will see parts of the commercial route, but you will also venture off the beaten path to visit some of the wild sections of the cave. This is a good tour for beginners or those with assorted aches and pains. Meets at Lodge; Transportation Needed.

Sunday 10:30am
TRIP #101: Visit To Cascade Cave (Level 1) – Duration: 2 hours – Limit: 60 people – Status: 13 Spots Open
Cascade is the largest commercial cave in Carter County. You will experience large cave passageways, bats, beautiful cave formations and finish with a look at a 30 foot underground waterfall. This is a walking tour with some stooping and bending. MEETS AT THE WELCOME CENTER; Transportation needed.

Getting back into the swing of things..

5k on the treadmill and quick weights today and 4 miles around sharon woods on Sunday (Bill held me to an 8:30 pace!)

apple carrot banilla flaxseed smoothie, leftover pasta for lunch, and grilled chicken breast for dinner.

My digestive system is thanking me in advance! Two weeks of holiday festivities left me feeling terible.

I’ve also signed up for crawlathon 2k.9 and I have three spelunking adventures planned for later this month!

Racing more than running

Between work, grad school, and all of my other responsibilites I’ve been swamped over the last two weeks. I’m running the jingle bell run tommorow and I can wait. Its a bit of a celebration for me.

Here are a few recipes that I’ve been mulling over:

Miso-Ginger Marinated Grilled SalmonPrep Time: 15 min Inactive Prep Time: 30 min Cook Time: 10 min Level:
Intermediate Serves:
4 servings 1/4 cup white miso (fermented soybean paste)
1/4 cup mirin
2 tablespoons unseasoned rice vinegar
2 to 3 tablespoons soy sauce
2 tablespoons minced green onions
1 1/2 tablespoons minced fresh ginger
2 teaspoons toasted sesame oil
4 salmon fillets, 8 ounces each
Salt and freshly ground pepper
Yuzu juice, for drizzling, optional

Whisk together the miso, mirin, vinegar, soy sauce, green onions, ginger, and sesame oil in a small bowl. Place the salmon in a baking dish, pour the marinade over, and turn to coat. Cover and marinate for 30 minutes in the refrigerator.
Heat grill to high. Remove the fish from the marinade and season with salt and pepper. Grill the salmon, skin side down, with the cover closed, until golden brown and a crust has formed, about 3 to 4 minutes. Turn the salmon over and continue grilling for 3 to 4 minutes for medium doneness. Drizzle with a little yuzu juice, if desired, and serve.

Coq au VinPrep Time: 1 hr 0 min Inactive Prep Time: 8 hr 0 min Cook Time: 4 hr 0 min Level:
Intermediate Serves:
4 to 6 servings 24 to 30 pearl onions
4 chicken thighs and legs, or 1 (5 to 7-pound) stewing chicken, cut into serving pieces
Kosher salt and freshly ground black pepper
1/4 to 1/2 cup all-purpose flour
2 tablespoons water
6 ounces salt pork, slab bacon, or lardon, cubed
8 ounces button mushrooms, quartered
1 tablespoon unsalted butter
2 (750-ml) bottles red wine, preferably pinot noir
2 tablespoons tomato paste
1 medium onion, quartered
2 stalks celery, quartered
2 medium carrots, quartered
3 cloves garlic, crushed
6 to 8 sprigs fresh thyme
1 bay leaf
2 cups chicken stock or broth

Cut off the root end of each pearl onion and make an “x” with your knife in its place. Bring 2 to 3 cups of water to a boil and drop in the onions for 1 minute. Remove the onions from the pot, allow them to cool, and then peel. You should be able to slide the onions right out of their skin. Set aside.

Sprinkle the chicken on all sides with kosher salt and freshly ground black pepper. Place the chicken pieces, a few at a time, into a large (1 or 2-gallon) sealable plastic bag along with the flour. Shake to coat all of the pieces of the chicken. Remove the chicken from the bag to a metal rack.
Add the 2 tablespoons of water to a large, 12-inch saute pan over medium heat along with the salt pork. Cover and cook until the water is gone, and then continue to cook until the salt pork cubes are golden brown and crispy, approximately 8 to 10 minutes. Remove the salt pork from the pan and set aside.

In the same pan, using the remaining fat, add the pearl onions, sprinkle with salt and pepper, and saute until lightly brown, approximately 8 to 10 minutes. Remove the onions from the pan and set aside. Next, brown the chicken pieces on each side until golden brown, working in batches if necessary to not overcrowd the pan. Transfer the chicken into a 7 to 8-quart enameled cast iron Dutch oven.

Add the mushrooms to the same 12-inch saute pan, adding the 1 tablespoon of butter if needed, and saute until they give up their liquid, approximately 5 minutes. Store the onions, mushrooms and pork in an airtight container in the refrigerator until ready to use.

Pour off any remaining fat and deglaze the pan with approximately 1 cup of the wine. Pour this into the Dutch oven along with the chicken stock, tomato paste, quartered onion, carrots, celery, garlic, thyme, and bay leaf. Add all of the remaining wine. Cover and refrigerate overnight.

The next day, preheat the oven to 325 degrees F.

Place the chicken in the oven and cook for 2 to 2 1/2 hours, or until the chicken is tender. Maintain a very gentle simmer and stir occasionally.

Once the chicken is done, remove it to a heatproof container, cover, and place it in the oven to keep warm. Strain the sauce in a colander and remove the carrots, onion, celery, thyme, garlic, and bay leaf. Return the sauce to the pot, place over medium heat, and reduce by 1/3. Depending on how much liquid you actually began with, this should take 20 to 45 minutes.

Once the sauce has thickened, add the pearl onions, mushrooms, and pork and cook for another 15 minutes or until the heated through. Taste and adjust seasoning if necessary, remove from the heat, add the chicken and serve. Serve over egg noodles, if desired.

Cook’s Note: If the sauce is not thick enough at the end of reducing, you may add a mixture of equal parts butter and flour kneaded together. Start with 1 tablespoon of each. Whisk this into the sauce for 4 to 5 minutes and repeat, if necessary.

8:12 pace for the Turkey Trot 5K!

Had a great run this morning, I was a little worried about my stomach but thing were great. Bill, Concheta, Enuice and Mona were there as well. Temperature raised from 20 to 35 across the race and clothing was flying off the course.

Most importantly I won a pie, this means I finished in the top half of the field. I can see how people get competitive if a winning standard is in reach.

Happy Thanksgiving – Count your blessings, life is a wonderful thing.

Long story short, I’ve had backed off a little. 4-5 days a week was causing back problems. I went out twice last week, 4 miles each run and that felt great. I want to get back into my weight routine the week.

I made the apple pork chops last night and added shitake mushrooms to the apple mix. It was a great addition.

I feel terible…. I’m still having some sort of back problem thats keeping me from working out. We spent the weekend in Bowling Green and we ate teribly. Mostly fried buffet crap and potluck dished made of cheese and sour cream.

I hope I can hit the gym tommorow!

Juice Dujor
Apple, Carrot, Grapes, Ginger Slice

Ran a slow 5k on the treadmill. I should have run outside it was a grey but warm morning.

Juice Dujor
Apple, Green Pepper, Cellery, Grapes 5/10

Sloppy Buffalo Joes

2 tablespoons extra-virgin olive oil
2 pounds ground chicken or turkey breast
1 carrot, peeled and chopped or grated
2 stalks celery, chopped
1 yellow onion, finely chopped
2 to 3 cloves garlic, finely chopped or grated
Salt and freshly ground black pepper
2 tablespoons red wine vinegar
2 tablespoons brown sugar
1 tablespoon Worcestershire sauce
1/4 to 1/3 cup hot sauce (recommended: Frank’s Red Hot)
1 cup tomato sauce
1 cup chicken stock
8 good quality burger rolls, split and toasted
1 cup blue cheese crumbles
2 large dill pickles, chopped

Directions
Heat a large skillet with extra-virgin olive oil over medium-high heat. Add meat and break it up with wooden spoon, cook 5 to 6 minutes. Add in carrots, celery, onions and garlic, season with salt and freshly ground black pepper, cook 7 to 8 minutes more. In a bowl combine the vinegar, sugar, Worcestershire, hot sauce, tomato sauce and stock. Pour into the pan and stir to combine. Simmer a few minutes more. Pile sloppy Buffalo filling onto buns and top with blue cheese and chopped pickles.