This is not only a family favorite (yes, it's kid friendly), but it is always a hit at friends/family gatherings, so now I am sharing the recipe for all. It's just a twist on the traditional tabouli you'll find at lebanese restaurants.
1 C boiling water
1 C Bulgur wheat
1 C minced, fresh parsley
1 C minced, fresh mint
1/2 C finely chopped red onion
3 tomatoes, chopped
2 cucumbers, diced
3 T Olive oil
3 T fresh lemon juice
2 C baby spinach (any greens will work)
1/2 C feta (omit, for the vegan kids)
1/3 C Kalamata olives, chopped
Add the water to the wheat (different styles of wheat, bulgur, cracked, etc. have different needs, so consult the package, just in case) and let it sit for 20 minutes. Add the herbs, veggies, olives, oil and lemon juice. Chill for (at least) 1-2 hours. Toss with the crumbled cheese and serve. Enjoy!
Note: There are various opinions about bulgur vs. cracked wheat. They both work in this recipe, but in my experience they are not identical. I prefer bulgur here. (And i usually go for fine or medium grain, rather than coarse.)
Friday, July 29, 2011
Wednesday, June 29, 2011
Wasatch Back Ragnar.... the Results are in!
What on earth am I doing? That's what went through my head more than once while I participated in one of the most exciting, grueling, and challenging races I have ever done. But yet, I still want to do it next year and every year I can until I can't run anymore. The Wasatch Back Ragnar Relay was unlike any race because it's with a team, it's more than 24 hours (well, for most teams) and it's (almost) 200 miles!
Leg 2: 4.2 miles, 9 minute pace
My night run started around Midnight. I started the leg with a burst of energy immediately passing a woman about my age as we exited the exchange. She didn't seem bothered like maybe she was used to it, or just tired. As I wove through the dark watching for car headlights, it seemed very peaceful. I wasn't nervous at all and I was surprised that the hat, reflective vest and headlamp I was wearing didn't feel unnatural. But as I pressed forward I noticed my pace wasn't as fast as I had hoped for. I guess it made sense though, while running in the dark it's tough to see where you are headed or know how much distance was covered. When my van stopped to give me water I was surprised it had only been 2 miles. Yet, I was able to enjoy that the temperature was ideal for running. I wore long sleeves and didn't feel hot at all. the stars and the moon were bright and I could see another runner ahead of me for a long time before I noticed I was slowly gaining on him/her. Knowing that I was making small progress pushed me a little harder. I picked up my feet a little higher and adjusted my headlamp hoping I might find a way to increase my visibility, which might help me get under a 9 min. pace. The closer I got the less I noticed the dark. Yet, she was moving, and was probably more than 1/4 mile ahead. If the road had a bend ahead, I would lose sight of her and see her flickering red tail light again when it straightened. When the road went flat I took some deep, low breaths and and focused on my form: legs kicking high, check, arms rapidly swinging across my belt loops, check, breathing smooth and easy, check, back straight with a slight lean forward, check! Now push! I creeped up on her quickly and quietly, and as I passed her I realized she was the opponent I had had during my first leg! Awesome! She smiled and looked at peace. I passed volunteers reading pop culture magazines in lawn chairs. They looked bored. I was grateful they were there because it meant that I was getting closer. I felt good and continued to push my pace until I came to a hill which brought me into town. More cars, lights, noises, a teen yelled "you're going the wrong way!" But I kept moving up that hill because I knew the exchange was near and I felt calm and satisfied.
I was runner 4. And with a team of 12 we had 2 vans to cheer on runners, meet at exchanges to hand off the baton (it's actually a slap bracelet, I never thought they could be so useful!).
Leg 1: 5.1 miles, 9:40 pace
As I started this leg of the race, I actually felt nervous. Nervous because I didn't know how my team would view my running form, pace, or if they would think anything at all. I haven't run on a team since my track days in 1996! I was nervous about how I would perform. If I didn't give 100% in the first leg to save energy for the end, would it make a difference? I was concerned about the unfamiliar terrain and the swarms of other runners I might encounter. Yet, all the fear and concern I felt dissipated when I looked around. The rolling hills, the greenery, the cows grazing in fields. The elderly couple watching the clouds and runners from lawn-chairs. Even the in-home taxidermy shop I passed with 5 point elks displayed outside made me chuckle, as I ran through a part of Northern Utah I had never seen before. It was beautiful. I kept my pace comfortable so I would have an excuse to push it later, as long as I felt capable. I passed no one. And one guy wearing blazing, bright green passed me like I was going backwards. I also had a nice middle-aged women on my tail for the last 2 miles and we stayed neck-in-neck for the duration of the entire race (actually our teams stayed close), although, she never passed me. I just passed her once and was waiting at an exchange with her later as well. Anyway, the first leg was pretty comfortable for me. There were some inclines and mild declines and nothing really unexpected. And with a start time of just after 4pm, it wasn't too hot. Probably hovered around 70 degrees. The first leg of the race gave me more excitement and anticipation for the upcoming 24 hours. My team diligently stopped to cheer me on and keep me hydrated and I felt really good.
Leg 2: 4.2 miles, 9 minute pace
My night run started around Midnight. I started the leg with a burst of energy immediately passing a woman about my age as we exited the exchange. She didn't seem bothered like maybe she was used to it, or just tired. As I wove through the dark watching for car headlights, it seemed very peaceful. I wasn't nervous at all and I was surprised that the hat, reflective vest and headlamp I was wearing didn't feel unnatural. But as I pressed forward I noticed my pace wasn't as fast as I had hoped for. I guess it made sense though, while running in the dark it's tough to see where you are headed or know how much distance was covered. When my van stopped to give me water I was surprised it had only been 2 miles. Yet, I was able to enjoy that the temperature was ideal for running. I wore long sleeves and didn't feel hot at all. the stars and the moon were bright and I could see another runner ahead of me for a long time before I noticed I was slowly gaining on him/her. Knowing that I was making small progress pushed me a little harder. I picked up my feet a little higher and adjusted my headlamp hoping I might find a way to increase my visibility, which might help me get under a 9 min. pace. The closer I got the less I noticed the dark. Yet, she was moving, and was probably more than 1/4 mile ahead. If the road had a bend ahead, I would lose sight of her and see her flickering red tail light again when it straightened. When the road went flat I took some deep, low breaths and and focused on my form: legs kicking high, check, arms rapidly swinging across my belt loops, check, breathing smooth and easy, check, back straight with a slight lean forward, check! Now push! I creeped up on her quickly and quietly, and as I passed her I realized she was the opponent I had had during my first leg! Awesome! She smiled and looked at peace. I passed volunteers reading pop culture magazines in lawn chairs. They looked bored. I was grateful they were there because it meant that I was getting closer. I felt good and continued to push my pace until I came to a hill which brought me into town. More cars, lights, noises, a teen yelled "you're going the wrong way!" But I kept moving up that hill because I knew the exchange was near and I felt calm and satisfied.
Leg 3: 4.1 miles, 8:05 pace
As I started this leg my heart was pumping. The sun was beating down on us and the cars were zipping fast on the canyon road. I wanted to give this leg of the race my all, no regrets! As I exited the exchange I sprinted for a minute and then settled in to what I thought was about an 8 minute pace. The decline was a bit tough, but I knew I just had about 4 miles and I would be done! The others runners around me (quite a few this time), looked very tired. Their forms were poor and I could tell many of them just wanted to finish and didn't care about anything else but picking up their feet, one at a time. Not me, I was cruisin'! I sped past those runners and counted at least 8 or 9 in the first 3 miles, which I finished in excellent time. It was the last mile+ that was a little tougher. As I could see the exchange area in the distance, I realized a had a dirt hill to ascend and still another 1/4 mile more after the hill. Yikes! I pushed myself for the remaining flat ground I had and took some deeps breaths. Then as best I could I climbed that hill. Dust was whirling in the wind and puffs of dirt would seep into my face and nose as race vans would surge up the hill. I felt like I was on a stair stepper on the hardest resistance. And after the descent I had just overcome, my quads were completely shot. Plus, I was feeling so thirsty--that dust, ugh! The sun was so hot and my skin was just salty, there wasn't any time for the sweat to form, it immediately evaporated, and gave no relief. Almost to the top, almost there. Don't stop. Keep going. I did it! Hooray, now just run to the exchange. My legs felt like jelly and my heart was beating so fast, I was hurting, and the GU I downed before this leg was starting to heave in my stomach--please don't throw up, please, not now. I am here! I am done! I pulled the bracelet off, my wrist shaking to get it straight for the hand-off. And I was done! Hooray!
As I started this leg my heart was pumping. The sun was beating down on us and the cars were zipping fast on the canyon road. I wanted to give this leg of the race my all, no regrets! As I exited the exchange I sprinted for a minute and then settled in to what I thought was about an 8 minute pace. The decline was a bit tough, but I knew I just had about 4 miles and I would be done! The others runners around me (quite a few this time), looked very tired. Their forms were poor and I could tell many of them just wanted to finish and didn't care about anything else but picking up their feet, one at a time. Not me, I was cruisin'! I sped past those runners and counted at least 8 or 9 in the first 3 miles, which I finished in excellent time. It was the last mile+ that was a little tougher. As I could see the exchange area in the distance, I realized a had a dirt hill to ascend and still another 1/4 mile more after the hill. Yikes! I pushed myself for the remaining flat ground I had and took some deeps breaths. Then as best I could I climbed that hill. Dust was whirling in the wind and puffs of dirt would seep into my face and nose as race vans would surge up the hill. I felt like I was on a stair stepper on the hardest resistance. And after the descent I had just overcome, my quads were completely shot. Plus, I was feeling so thirsty--that dust, ugh! The sun was so hot and my skin was just salty, there wasn't any time for the sweat to form, it immediately evaporated, and gave no relief. Almost to the top, almost there. Don't stop. Keep going. I did it! Hooray, now just run to the exchange. My legs felt like jelly and my heart was beating so fast, I was hurting, and the GU I downed before this leg was starting to heave in my stomach--please don't throw up, please, not now. I am here! I am done! I pulled the bracelet off, my wrist shaking to get it straight for the hand-off. And I was done! Hooray!
Thursday, May 26, 2011
Triathlon #2, Complete!
It's been awhile since I have updated here. I suppose the busyness of life took priority. Thankfully, what has kept me busy (or one thing), led to a successful completion of my 2nd Triathlon last Saturday!
Final Results:
Distances: 300 meter (pool) swim; 12.4 mile bike; 3 mile run
Total Time: 01:25:51
Swim: 7:31
Bike: 44:17
Run: 26:44 (pace = 8:37 mile)
T1 4:10 and T2 3:08
17th in my 25-29 division
900 participants!
It was amazing to have clear, sunny, blue skies on the morning of the race and on my 45 minute drive to American Fork, UT, I felt so lucky that the skies had cleared since it had been raining from Sunday through Friday and then rained again the following day. But for some amazing reason, the sun hung high in the sky and cheered me on for the entire race. I think the temperature hovered around 60 degrees with little wind.
The pool edges were completely packed and the wait to get in the pool was a bit excruciating. Happily I talked with fellow racers about the race ahead and other races we've done (or plan to do this year). But waiting in line, feeling exposed in my swim suit and knowing what lay ahead, felt overwhelming. When I got out of the pool, the women directing us to the Transition area told me 'you better hurry!' (Perhaps I wasn't zipping out of the pool like the others.)
Nonetheless, I reached my goal, which was to beat a 9 minute mile on the run portion. After last years race I realized I needed a lot of work to prepare for the bike to run transition. Wow, it's tough getting off the bike to then run 3 miles. Normally, 3 miles is not a major feat (with proper preparation), but after biking at full capacity for 45 minutes, my legs were burning and exhausted.
So in my training I worked on speed and form. I focused on a 4 mile distance and tried consistently to be close to an 8 minute mile. For 4 Saturdays in a row I did a 9-12 miles bike with a 3-4 mile run immediately after. And even with all that my toes barely started to feel normal after the 1st mile and my legs felt fiery and tight for all 3 miles.
I am very satisfied with my run time and I think given the amount of training I did, I could not have done much better.
One of the great things about doing races is that afterwards, there are new goals to set and attain. so here are my new goals:
1. 7:50 mile pace by August in preparation for the Seeley Lake Montana Triathlon (although my race time will not be 7:50, I may be able to get down to 8:15)
2. 8:30 mile pace (average) for the Wasatch Back Ragnar Relay in June! It's coming so fast!!!!
3. Improve my bike time to 40 minutes for next year (same race)
4. Swim in under 7 minutes! (This will be quite the feat since my swimming is less that impressive)
Tips on decreasing pace time:
1. Do small anaerobic sprints (fartleks) throughout your run. Ideally, One minute of sprinting for each mile should help a lot! (this helps your pace time and eventually helps your overall speed)
2. Run hills to strengthen!
3. Time yourself and set small, attainable goals. My 1st goal as I trained for this race was to break my 9 minute pace. Then to run 4 miles in under 35 minutes. Then to run it in 33, baby steps, you get the idea.
Next year's race I enter the most difficult division 30-35, so I will have to raise the bar even more in the next 4-5 years to be competitive! Are you with me? Let's RUN!
Final Results:
Distances: 300 meter (pool) swim; 12.4 mile bike; 3 mile run
Total Time: 01:25:51
Swim: 7:31
Bike: 44:17
Run: 26:44 (pace = 8:37 mile)
T1 4:10 and T2 3:08
17th in my 25-29 division
900 participants!
It was amazing to have clear, sunny, blue skies on the morning of the race and on my 45 minute drive to American Fork, UT, I felt so lucky that the skies had cleared since it had been raining from Sunday through Friday and then rained again the following day. But for some amazing reason, the sun hung high in the sky and cheered me on for the entire race. I think the temperature hovered around 60 degrees with little wind.
The pool edges were completely packed and the wait to get in the pool was a bit excruciating. Happily I talked with fellow racers about the race ahead and other races we've done (or plan to do this year). But waiting in line, feeling exposed in my swim suit and knowing what lay ahead, felt overwhelming. When I got out of the pool, the women directing us to the Transition area told me 'you better hurry!' (Perhaps I wasn't zipping out of the pool like the others.)
Nonetheless, I reached my goal, which was to beat a 9 minute mile on the run portion. After last years race I realized I needed a lot of work to prepare for the bike to run transition. Wow, it's tough getting off the bike to then run 3 miles. Normally, 3 miles is not a major feat (with proper preparation), but after biking at full capacity for 45 minutes, my legs were burning and exhausted.
So in my training I worked on speed and form. I focused on a 4 mile distance and tried consistently to be close to an 8 minute mile. For 4 Saturdays in a row I did a 9-12 miles bike with a 3-4 mile run immediately after. And even with all that my toes barely started to feel normal after the 1st mile and my legs felt fiery and tight for all 3 miles.
I am very satisfied with my run time and I think given the amount of training I did, I could not have done much better.
One of the great things about doing races is that afterwards, there are new goals to set and attain. so here are my new goals:
1. 7:50 mile pace by August in preparation for the Seeley Lake Montana Triathlon (although my race time will not be 7:50, I may be able to get down to 8:15)
2. 8:30 mile pace (average) for the Wasatch Back Ragnar Relay in June! It's coming so fast!!!!
3. Improve my bike time to 40 minutes for next year (same race)
4. Swim in under 7 minutes! (This will be quite the feat since my swimming is less that impressive)
Tips on decreasing pace time:
1. Do small anaerobic sprints (fartleks) throughout your run. Ideally, One minute of sprinting for each mile should help a lot! (this helps your pace time and eventually helps your overall speed)
2. Run hills to strengthen!
3. Time yourself and set small, attainable goals. My 1st goal as I trained for this race was to break my 9 minute pace. Then to run 4 miles in under 35 minutes. Then to run it in 33, baby steps, you get the idea.
Next year's race I enter the most difficult division 30-35, so I will have to raise the bar even more in the next 4-5 years to be competitive! Are you with me? Let's RUN!
Wednesday, March 2, 2011
Recovery, in full.
Time: 20 minutes
Distance: 2 miles
Conditions: Cloudy, 50 Degrees
Footwear: Saucony Trainers
After a quick run around the park, I think I am back to normal. I still feel a slight discomfort in my arch, but it's barely noticeable. I will continue to take it easy for a few more days, but I am happy that I am feeling good. I wore my trainers since I want to make sure I have adequate support for my arch until my plantar fascia muscle is fully recovered. I think it's nearing 10 weeks before the Triathlon, so I will be stepping up my workouts really soon. Stay tuned for butt-kicking, calve burning, Tri training!
Distance: 2 miles
Conditions: Cloudy, 50 Degrees
Footwear: Saucony Trainers
After a quick run around the park, I think I am back to normal. I still feel a slight discomfort in my arch, but it's barely noticeable. I will continue to take it easy for a few more days, but I am happy that I am feeling good. I wore my trainers since I want to make sure I have adequate support for my arch until my plantar fascia muscle is fully recovered. I think it's nearing 10 weeks before the Triathlon, so I will be stepping up my workouts really soon. Stay tuned for butt-kicking, calve burning, Tri training!
Friday, February 25, 2011
Hiccup
2 weeks ago (Saturday) on a barefoot run through Sugarhouse Park I hurt my foot. It hurt really badly initially, it felt like I stretched my foot way too far and like something was displaced in my arch. I really wasn't sure what I did wrong so I hurried home and stretched and iced. I figured I would stay off it a few days and see how I felt. It throbbed most of the week, but I decided I was ready to try it out on Thursday. I went on a really mild run--slow pace, easy, light, form, but at 2.5 miles it was as if I did the exact same injury again, same amount of pain (but nothing up until that point, strange), grrr. So i scheduled an appointment with my podiatrist to figure out the diagnosis, and more importantly make sure it wasn't a stress fracture. Stress fractures can be pretty serious and with a Triathlon coming along in May, the last thing I needed was on of those to keep me from training for it. (I was confident it was not a fracture--I have heard they hurt terribly.)
The Doc took lots of X-rays. And without finding a fracture (phew!), he moved onto an ultrasound (no, I am not pregnant) of my foot. And there it was a lovely little tear of the plantar fascia muscle, so inflamed it was causing pressure through to the top of my foot where a I had a quarter sized tender spot, ouch!
He taped me up, and sent me on my way, encouraging lots of Advil to keep the inflammation down. He also told me to keep the tape on for a week and try and run when the pain seems to have let up. The tape was to keep my metatarsals in place and stable to prevent further damage and encourage healing. And the best part? Well, I am glad that Doc thought it would probably be only 3-4 weeks to full recovery, just in time to get serious for my Triathlon.
So in the meantime, I'll be doing yoga.
Note to self: Take it easy.
P.S. Doctor said I have great feet for barefoot running. No Bunions. No Hammertoes. Good arch. Thanks for the encouragement!
The Doc took lots of X-rays. And without finding a fracture (phew!), he moved onto an ultrasound (no, I am not pregnant) of my foot. And there it was a lovely little tear of the plantar fascia muscle, so inflamed it was causing pressure through to the top of my foot where a I had a quarter sized tender spot, ouch!
He taped me up, and sent me on my way, encouraging lots of Advil to keep the inflammation down. He also told me to keep the tape on for a week and try and run when the pain seems to have let up. The tape was to keep my metatarsals in place and stable to prevent further damage and encourage healing. And the best part? Well, I am glad that Doc thought it would probably be only 3-4 weeks to full recovery, just in time to get serious for my Triathlon.
So in the meantime, I'll be doing yoga.
Note to self: Take it easy.
P.S. Doctor said I have great feet for barefoot running. No Bunions. No Hammertoes. Good arch. Thanks for the encouragement!
Thursday, February 3, 2011
Kicked off my shoes and...
Time: 46 minutes
Distance: 3 miles
Equipment: Treadmill
Conditions: Indoors
Footwear: Socks
Impressed? I doubt it. Happy with myself? YES!
Running 3 miles isn't a huge feat. And it is less than what most runners would get excited about. But what made today different was that I did it in socks. It was my first attempt at a barefoot form/forefoot strike. I took it nice and easy, hence the 15 minute mile pace. This is just the beginning and I don't want to push too hard too fast. Running barefoot is like relearning how to run. New form, new technique and definitely new muscles to be strengthened.
At mile 2 I could really start to feel a difference in my form and the effect on my body, for the better. My feet were a little tired. But at mile 2 on a typical run, I usually can feel discomfort in my left knee from 'runner's knee.' I didn't feel any discomfort, even by the end, which is fantastic and exactly what I was hoping for. My calves felt tired at about 2.5 miles, like a stiffness I wasn't used to. I think this will probably continue until my calves are much stronger in this form. I didn't ever feel out of breath, which is great! Of course, partially that can be attributed to my very slow pace, but still, I only barely broke a sweat after mile 2 and it was never drippy, yuck.
Something I always pay attention to when I am running, whether at the Gym or outside is how many "kills" I have. It must have something to do with my competitive side. I have a great desire to improve myself physically and part of that is to overcome my 'opponent.' Of course, whoever they are, they have no idea I am their opponent, but somehow, it makes me feel more accomplished. So today? 6 kills. In the time I was on the treadmill, 6 people got on and back off the neighboring treadmills and ellipticals. Now, I am sure anyone reading this can easily recognize that my 15 minute pace, was well, nothing to brag about. It's not about bragging, for me, it's about motivation. My motivation, to, well, go for longer since I knew I wasn't going to go faster while trying my new form.
After the run, I felt great. I spent a lot of time stretching, just to be sure my legs won't be hating me tomorrow.
What motivates you? Any other ideas for staying motivated since Running is a sport where you have to push yourself? Have you tried Barefoot Running? Do you have any chronic injuries you'd like to see gone forever?
Goals: Increase my barefoot distance.
Wednesday, February 2, 2011
Keep it Fresh!
With Valentine's Day approaching, I cannot help but think that the perfect date would NOT include an overcrowded restaurant, or fattening, greasy, over-prepared foods. Actually, what would make my Valentine's Day special? A work-out date! Yup, and I think you should try this, too. What could be more fun than a steamy workout with your spouse/boyfriend? Working out together can be a lot of fun, so here's what I have found to make it enjoyable:
1. Keep it fun.
Do something you both enjoy, like hiking, swimming, skiing/snowboarding, running, anything that gets your heart racing.
2. Don't worry about how you look, so what if it's been awhile since you hit the Gym, this is supposed to be fun and quality time, (not worry about your looks time)!
3. Don't compare yourself. Everyone has a different workout intensity level, so just because your hubby revs up to level 12 on the treadmill, doesn't mean you should, too. Make sure your workout doesn't leave you breathless, try and keep a conversation going.
Who are your workout companions? Do you like working out with your SO (significant other)? What makes it fun for you?
Valentine's last year was a blast, we hit Solitude and laughed up and down the mountain all morning and grabbed a quick bite at our favorite taco shop, Lonestar, on our way to pick up the kids from the babysitter. This year, well, we haven't come up with a plan yet, but I think it will be something equally fun for us... and for a bonus, we can shed the calories rather than take them in.
Tuesday, February 1, 2011
No Shoes? No Problem.
I am sure I am not the first person to get an intense amount of inspiration and motivation from reading Born to Run by Christopher McDougall. I am on a new adventure... to increase my strength, my running ability, my form, and most importantly (to me), my distance. And best of all, I will do it barefoot, or nearly barefoot.
Yesterday, I ran about 2 miles (yup, that's all). I did it to the best of my ability using a forefoot strike, rather than a heel strike. And since I did it in running flats, I felt that I was still not able to get the form right, although my burning calves this morning may have suggested otherwise. Really, with even just a little bit of heel cushioning it is very difficult to mimic a minimalist or barefoot running form. (Of course, compared to my thick soled Sauconys, they were a vast improvement.)
So, I have realized, that in order to accomplish those above goals, I will need a little help with some different footwear, since it's too cold for bare feet right now. I think the high temperature in Salt Lake City today is 19 degrees and it feels even colder with the wind. With this in mind, I went to The Salt Lake Running Company today and tried on The Vibram FiveFingers, aka the VFF. It seems that almost everyone I have talked to is very excited about these. I am also considering a pair of Zems, which seem great, but of course at $30, seem a lot more appealing then the VFFs, around $80-100. Although really, they are decently priced when compared to other running shoes.
So, I will soon make a decision about footwear, and see where I end up.
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