Run Fast Eat Slow Post #4: Wild Salmon Sweet Potato Cakes

Hello and happy Friday!

I have another Run Fast Eat Slow recipe review for you this week. Honestly, when I came up with the idea for this series of posts I thought it would just be a fun little break from all the training posts, but I actually love how it’s really forced me to get out of my cooking comfort zone. In the past, I’ve bought cookbooks, made a couple recipes, and then just tucked them away on the shelf to only be used when feeling particularly ambitious. Now I’m actually browsing the recipes and thinking ahead about what I want to make for the week!

Wild Salmon Cakes | Run Fast Eat SlowI’ve been on a huge sweet potato kick lately, so I thought the Wild Salmon Sweet Potato Cakes (page 142) sounded just about right – plus, they would be easy to pack with a salad for lunches for the work week. I love salmon and I know it’s a really fantastic food to include in my diet because of all its health benefits. Sometimes I just get lazy about remembering to buy it/prepare it. Apart from the salmon, I had all the ingredients on hand, which made it pretty easy to whip up.

It’s a pretty straightforward recipe – saute some garlic and onions, then combine them with the salmon, sweet potato puree, almond meal, eggs, and some seasonings. While the recipe recommends ordering wild salmon with skin and bones removed and finely chopped, I kept things a little easier (and cheaper) by opting to use canned salmon. I’m sure the recipe is delicious with real salmon, but I wanted to keep things simple.

Once everything was combined into a nice, thick batter, it was time to saute them in a generous serving of coconut oil. This was where I ran into issues. The batter was NOT staying together nice enough for me to be able to flip them in the frying pan.

Run Fast Eat Slow | 2 Generations RunningI tried it with 3 of the cakes and gave up as they all fell apart. Luckily, I remembered I had made a similar recipe a year ago where the sweet potato salmon cakes were baked in the oven in a muffin tin. I scooped the batter into the tin and had just enough to make a perfect 6 cakes. I popped them in the oven at 400 degrees for 20 minutes.

Wild Salmon Cake | Run Fast Eat SlowVoila! They look much nicer than the ones that kept falling apart on me. I have been lightly sauteing them in a frying pan to warm them up and get that nice crispy feel on the outside each night I’ve prepared them. They’ve held up much better like this and are just as yummy. 🙂 And, I’m happy to report these are just as delicious as every other recipe my mom and I have tried so far!

Have you cooked up anything tasty lately? 

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Half Marathon Training Check-In #3

Happy Monday everyone!

I had a fun little trip down to North Carolina and got to skip most of that snow/sleet event that hung out over Boston for 2 days, but it feels good to be back and settling into the regular routine once again. As usual, I wanted to update you all on this week’s training!

Even with the business trip sprinkled into the mix, this was one of my highest mileage weeks in a long, long time. My body feels great though! I remember when I was running 45-50 mile weeks in marathon training, I really did feel kind of beat up by the end of the week, both mentally and physically. There was a lot of resting and watching TV on the couch after Sunday long runs. So far, that isn’t the case this time around. I know, I’m training for a half marathon NOT 26.2 miles, but I’m actually running similar mileage to what I ran in peak weeks of training for both Delaware and Baystate. I think it would be really interesting to get into a detailed comparison of these training cycles, but I’ll save that for another post. 🙂

Anyways, here’s how the week shaped up:

Monday – My travel day. However, my flight was around 9 am, so I got up at 4 am to squeeze in a workout on the treadmill. Workout was 2 mile warm-up, 5 x 2 minutes @ 7:25, 5 x 1 minute @ 6:59, 5 x 2 minutes @ 7:25. I had 30 second recoveries on the 2 minute intervals and 90 seconds on the 1 minute intervals. It was tough, but I felt so proud of myself for getting up early to get this done. This was definitely one of those days I would have skipped running if it wasn’t for having a coach.

Tuesday – 6 miles easy. I got up early once again to knock this off on the hotel treadmill. For the first 3 miles or so, I was humming along, doing just fine and then WHAM – the treadmill jerked to a sudden slow-down of just a hair above walking pace causing me to fly forward. Then, within a matter of seconds, it got back up to speed. I was super confused and frustrated. The first time, I just kind of hoped it wouldn’t happen again… But it did. Roughly every quarter to half mile, it would suddenly slow down. But by this point, I really wanted to get the full 6 miles in. I just focused on playing it super careful and got really good at estimating when it was going to slow down on me so I’d be prepared with my hands on the bar.

Wednesday – I was supposed to try to squeeze in another easy 5 miles but I really could not stand the thought of dealing with that  awful treadmill again. The area the hotel was in was also right off a busy highway so running outside was not a safe option. I decided to bag this run.

Thursday – I flew home in the early afternoon, so was able to hit up the comfortable, well-functioning treadmills at my gym in the evening. I knocked off an easy 6 miles with a little core work to round out the day.

Friday – Workout day. This was to consist of a 15 minute warm-up followed by 2 x 2 mile repeats at 7:36 with 3 minute recoveries. Then, 1 x 5 minutes at 6:59. I knew this was going to be super tough, but I was excited to give it a shot. I also ran this one outdoors so I couldn’t rely on the treadmill for hitting the paces.

Here’s how I did – 1st set: 7:36, 7:34. 2nd set: 7:44 (I was 100% riding the struggle bus on this repeat), 7:36. I was happy I was able to bounce back for the 2nd repeat in the set, but this was definitely mentally challenging. I felt like I was working really hard and then I had the 5 minute interval looming over my head. Somewhere during the 2nd set of mile repeats, I realized there was no way I was holding a 6:59 pace for 5 minutes that day. I just didn’t have it in me. So I just said to myself that I would gut it out and give it everything I had for the last interval and whatever the pace was, I wouldn’t be upset about it. It ended up being 7:24. Pretty far off from the 6:59 I was aiming for, but a really solid effort. I think part of the issue might have been that my body was still a little out of rhythm from the travel the day before. I don’t know for sure, but I hope that if I get a similar workout again, I’m able to get a little closer to that 6:59 pace.

The other positive of this run was that it added up to a new 10k PR for me, even with the 3 minute jogging recoveries in between sets! Sure, I don’t race a lot of 10ks, but it still felt like a nice pat on the back. 🙂

Half Marathon Training

Saturday – 60 minutes nice and easy. I had to get up kind of early to fit this run in, which always bothers me on weekends (since my sleeping in opportunities are pretty limited) but the plus side was that I was treated to some beautiful views of the sunrise.

2 Generations RunningWinter running can be kind of pretty I guess if you can get past the cold temps.

Sunday – 12 miles nice and easy. This run felt perfectly comfortable. I did my thing and didn’t worry at all about my pace. I felt really strong and just chugged along, running some pretty heavy-duty hills but handling them easily. It helped that I knew there were going to be teff pancakes from Run Fast Eat Slow waiting for me at home when I finished. 🙂

2 Generations RunningLiterally, there is NOTHING I enjoy more than pancakes after a long run. 🙂

Total Mileage: 47

Total Workouts: 2

How was your week? Can you believe it’s almost February?? 

 


Run Fast, Eat Slow Post #3: Teff Pancakes

Happy Friday everyone!

Today’s post is another Run Fast Eat Slow recipe recap from my mom! Enjoy 🙂


Despite the fact that I haven’t been able to exercise lately (injuries are the worst) I really had a craving for the Teff Pumpkin Pancakes (pg 44). However, I forgot to read through the recipe ahead of time so I didn’t have the canned pumpkin the recipe calls for. [Nora here – This wasn’t the only snafu we ran into with this recipe. I had been on the lookout for Teff at the grocery store so that I could try this recipe as well, but I mistakenly purchased the grain Teff, not the flour so my efforts were foiled right from the get-go].

Still, I was so eager to try this recipe that when I discovered a jar of pumpkin butter in my fridge, I decided to go for it. I  made this small modification in order to indulge my craving and my curiosity about this new kind of flour. (The only other change I made was to leave out the honey since the  pumpkin butter contained some sugar already.)

Otherwise I followed the recipe, including making the batter the night before and letting it rest overnight in the fridge. The batter was thick and a lovely light brown, a bit like the color of whole wheat dough. When I took it out of the fridge the next morning it seemed a bit thicker and had a nice,  almost chocolate mousse airiness to it.

Teff Pancakes | Run Fast, Eat SlowI heated and greased my non-stick pan and ladled out the batter using a small measuring cup. The little blobs you see in the batter are raisins. I found these pancakes cook up just like regular pancakes, except for looking a bit browner. ( I may also have over cooked a couple of mine in an effort to make sure they were done all the way through.)

Teff Pancakes | Run Fast, Eat SlowAnd the verdict? They were delicious! They have a great texture, not grainy but more satisfying than regular pancakes and my son thought they had a chocolaty taste. ( Even with the raisins, he pronounced them “really good”. We ate them with butter and a good Vermont maple syrup and they really hit the spot after coming in from shoveling after the latest snowstorm.

Teff Pancakes | Run Fast Eat SlowWhen I can get back to running, I know I will be making these often!

Pancakes or Waffles? I will pick pancakes every time personally.


Run Fast, Eat Slow Post #2: Superhero Muffins

Hello and happy Friday all!

That week sure seemed to zip by with the whole Monday holiday thing. No complaints over here! My training has been starting to ramp up lately – 2 workouts a week, longer long runs, and speedy intervals! Woof. But somehow, I have been finding the time to continue to cook my way through Run Fast, Eat Slow (and my mom has too!).

So for today’s recipe, I want to tell you about the Superhero Muffins (pg. 42)!

They’re deliciously dense, moist, and packed with VEGETABLES. Grated carrots and zucchini to be exact. Honestly, the thing about this recipe that takes the longest is grating down all the carrots and zucchini to get the quantities needed.

Superhero Muffins | 2 Generations Running

It all gets mixed together-

Superhero Muffins | 2 Generations RunningYou can get a little crazy with the add-ins at this point. The recipe recommends chocolate chips, walnuts, or chopped dates. I happened to have all 3 on hand so they all went in! Ordinarily, I think I would skip the chocolate chips though since the dates do a great job adding a little sweetness.

I only had 1 muffin tin on hand, so the extra batter I lumped into cookie-like blobs. Not as pretty, but just as delicious!

Superhero Muffins | 2 Generations RunningI ate these all week before my early morning runs, sometimes splitting them in half and boy are they good!

Superhero Muffins | 2 Generations RunningThe only note I have about these is that you should probably refrigerate them to extend their shelf life. I left them in a tupperware out on the counter top and some of them got a little moldy before I could eat them. Whoops. Otherwise, so yummy!

What have you been cooking up lately?


Half Marathon Training Check-In

Happy MLK Day!

Hope you are all enjoying the long weekend. I’ve been doing LOTS of running and cooking from Run Fast, Eat Slow so I’d say it’s been a productive weekend. 🙂 I actually had our first recipe post all typed up and ready to go and meant to publish it last Friday, but somehow totally forgot to schedule it. Whoops. So that went up yesterday and you can catch up here if ya missed it!

This week included both my highest mileage run since Baystate as well as the most miles I’ve run in a week since I was in marathon training mode. Overall, I feel like my legs are handling it well and I’m excited to be getting back into long runs finally. Here’s how it shaped up:

Monday – 5 miles easy on the treadmill

Tuesday – Workout! 2 mile warm-up, 3 x 5 min @ 7:36, 3 x 2 min @ 6:59, 3 x 1 min @ 6:35, with 2 minute jogging recoveries between each repeat. 2 mile cool-down for a total of 8 miles! I’ve never done speed work at sub-7 minute pace on the treadmill before. Seeing this workout on my calendar was both exciting and scary, but mostly exciting. 🙂 Working with a coach and doing workouts like these has only reinvigorated my love for running if anything, so I think it’s a good sign.

Wednesday – 30 minutes easy on the treadmill which came out to just a hair over 3 miles. My hips felt SUPER tight during this run. I made sure to do some stretching and core work afterwards which I think helped.

Thursday – 60 minutes easy. I actually ran this one outside since Boston got hit with a weird heat wave and temps were in the mid 40s, even at 5:30 am. It was a nice break from the treadmill.

Friday – 4.7 miles easy, back on the old ‘mill. I think the front lady at the gym is starting to remember me.

Saturday – LONG RUN DAY. I was so excited to see this double-digit distance on my workout calendar. The fact that I was so excited to get back to running 10+ miles probably means I’m officially a crazy distance-running nut if I wasn’t already. This one was a doozy and it probably didn’t help that I stayed out late with friends the night before. But oh well. This consisted of: 2 mi. warm-up followed by some dynamic drills + stretching. I’m pretty sure I got some weird looks from my neighbors doing high knees and butt kicks down my street, but what can ya do.

Then, I got into the good stuff. 1 x 4 miles at 8:05 was the goal. Actual splits were 8:06, 8:02, 7:59, 8:05. The first mile felt so fast compared to my warm-up pace but then I settled into it and was really happy with how it felt. Then it got tougher though. 2 x 1 mile at 7:36 with 3 minute walking recoveries. Actual splits were 7:34 and 7:39. The last one was hard and I think I ran most of that mile a little too slow and then was fighting to make up time during the last .4. That was followed by a 2-mile cool-down. All in all, my warm-up ran a little long and I added a little extra distance to get to my running path before diving into the 8:05 miles, so this came out to 11 miles. Unlike some long runs, I never got bored during this since I was so focused on each individual part of the work-out. It was tough, but really fun.

Sunday – 45 minutes easy, which came to just about 4.7 miles. Brady and I had a little fun playing around in the backyard after. 🙂

Half at the Hamptons Training | 2 Generations RunningI may or may not have a tennis ball behind my back. 😉

Total Miles: 42.6

Total Workouts: 2

That long run has me excited. I still have a month and half till the Half at the Hamptons and if I can continue to run workouts like that, I think I will be in pretty awesome shape. But don’t want to jinx anything. 🙂

How was your weekend? Did you watch any of the football games (they were perpetually on in my house!)? Any fun plans for your Monday (I’ll be watching The Bachelor this evening!)?


Run Fast, Eat Slow Post #1 – Long Run Mineral Broth + Lemon Miso Dressing

Hello there!

Today’s post will be the first in the feature of installments my mom and I will be writing as we cook our way through Run Fast, Eat Slow. I’ll be the first to say I’m not a food blogger, but I do love to cook. I think it will be a fun project for 2017 and a good way to get back to a focus on nutrition and fueling my body for all the PRs I’m hoping to run this year. Today’s first post comes from my mom! Enjoy!


As Nora announced in her last post on Run Fast, Eat Slow we are pretty darn excited about this cookbook! And I wanted to jump right in to cooking all the things. So on New Year’s Day, when Nora and her brother, Mark, were out running the 1st Run in Lowell, I headed over to our local Whole Foods to pick up a few things to make the Long Run Mineral Broth (page 111 in the cookbook if you have it).

Run Fast Eat Slow Review | 2 Generations RunningNora and her brother at the race on New Year’s Day.

With my injury, this broth’s healing properties seemed just right. I returned from my expedition with a package of Kombu (dried seaweed) and a container of white miso paste. I had never used either of these items before and was excited to try these new and exotic ingredients.

Then I gathered my vegetables. I even found that some of the parsley in my garden had survived under the snow! I was ready to cook. Basically this recipe is super easy: wash and scrub the veggies (no peeling), simmer 1 1/2 hours, then strain.

Run Fast, Eat Slow | 2 Generations RunningThat afternoon, as I sat with my family watching football, I sipped the delicious broth. It had a mild sweetness, probably from the beet, and it didn’t take us long to finish the entire pot! I drank some the next morning, after my coffee, and even in the afternoon as a little “vitamin pick me up” before my afternoon tea. I can even picture having this broth chilled in the hot summer months, when you need a healthy tasty way to get your vitamins.

I also made the Lemon Miso Dressing (pg. 168). I’ve had dressing with lemon juice before so I didn’t think I would go so crazy for this one. But I did!

Lemon Miso Dressing | Run Fast, Eat Slow The miso paste gives it a wonderful creamy texture. Packed with the anti-inflammatory properties of olive oil and great garlic flavor, this creamy dressing is to die for! So all and all, a good start as we begin our project of trying all the recipes in this cookbook.


So there you go! 2 recipes down, a whole bunch to go. I’ve also made the lemon miso dressing for myself and it really is delish, but then again, I’ve always been a big fan of lemony dressings. 🙂

Do you like to cook? What’s your go-to salad dressing? 


Blogging Our Way through Run Fast, Eat Slow

Did you ever see the movie, Julie and Julia?

In it, food blogger Julie Powell (played by one of my faves, Amy Adams) challenges herself to cook every recipe from Julia Child’s first cookbook and then documents the challenge on her blog.

Run Fast, Eat Slow Blog ChallengeI bet you know where this is going…

For Christmas, my mom and I both received copies of Shalane Flanagan and Elyse Kopecky’s cookbook, Run Fast, Eat Slow. I’d been itching to get my hands on this cookbook ever since it came out, especially after listening to this really great interview with Shalane and Elyse on the I’ll Have Another podcast (link to show here).

I used to not really enjoy cooking, but since I’ve gotten become more focused on running, I have started paying more attention to nutrition/healthy eating as well. And I went into this whole running thing with the idea that I could eat more ice cream/cheesecake/pancakes because of all the exercise… sigh.

run-fast-eat-slowSince I tore into my packages on Christmas morning, I’ve been poring over this cookbook. I might be in love. Each recipe has an interesting little introduction and there are some very practical sections on what types of foods a runner should stock in their pantry. More importantly, this cookbook shares Shalane and Elyse’s food philosophy: that good food should be nourishing and delicious and is meant to be savored. And *drumroll please*, foods can be healthy AND contain fat.

My mom is currently on the injured list because of her hamstring/glute, so she’s not doing much running, but that makes it the perfect time to focus on healing with nourishing, wholesome foods. And with the New Year, I’m looking to renew my focus on eating like an athlete to help me reach those big 2017 goals.

So here’s our plan: My mom and I are each going to cook 1 recipe a week from Run Fast, Eat Slow (we’ve already made a few so we’re ahead of the game!) We’ll take pictures, make notes, and write up a little review of the individual recipe that we’ll then share with all of you! Haha, we’re definitely not food bloggers, but we’ll do our best. Somehow I doubt they’ll turn this little challenge into a major motion picture, but I think it will still be fun. 🙂

Do you like to cook? Anyone else a fan of Run Fast, Eat Slow? Anyone have a fun New Years resolutions/challenge?