Up the Y, Again, and Cauliflower Soup

I decided to go up the Y again but this time running every other leg of the trail. I thought that this might be a beneficial way to train my body for hills and to change things up a bit to allow for my body to burn calories more efficiently and not grow so accustomed to running. Anyways, it kicked my butt honestly. No preparation for hills before running up a mountain left me a little tired as you can imagine, but it was a great run nonetheless. I wanted to keep going on the trails past the Y, but my old shoes I was wearing decided to leave a nasty blister that ripped open on my heel. I tried running barefoot, which worked for a while, but then the trail turned rocky. I put my shoes back on and headed back home. What a great way to exercise!

I wanted to make something healthy for dinner, and Cindy wanted to to see me make something new, so I decided to try a soup that seemed like it would be both healthy and good. Having been to Zupas a million times, this recipe seemed to be the one to go with. It was pretty easy to make and actually fills you up pretty well. If you want to see the site that I referred to while making it, just go here. http://www.chef-in-training.com/2012/09/copy-cat-zupas-wisconsin-cauliflower-soup/

INGREDIENTS

 Print This Recipe

• 3 Tbsp. butter
• 1 medium onion chopped
• 1/4 cup flour
• 1/2 tsp. salt
• 1 cup half and half
• 1 cup milk
• 1 1/2 cups water
• 1 (14.5 oz) can chicken broth
• 2.5 lbs cauliflower
• 1 tsp. Dijon Mustard
• 1 1/2 cups sharp cheddar cheese shredded
• 1/2 cup pepper jack cheese shredded

INSTRUCTIONS

1. Melt butter and chopped onion together in a large sauce pan and sauté for approximately 10 minutes over medium heat until onion gets golden in color.
2. Add flour and stir to make a roux. Heat while stirring for a couple of minutes.
3. Slowly add half and half along with the milk. Gradually add and stir the entire time. Following the milk, gradually add water and chicken broth and stir constantly.
4. Add chopped cauliflower and heat until boil.
5. Reduce heat and simmer, covered, until cauliflower is tender. This will take approximately 15 minutes.
6. Place contents of sauce pan into blender and blend until smooth. Remove center part of blender cover to allow steam to escape.
7. Return cauliflower mixture to saucepan; heat over medium heat until hot, stirring occasionally. Remove saucepan from heat; stir in mustard and cheese until melted and smooth.
8. Serve soup topped with a little cheese for garnish.

My finished product :)

Runner's Best Friend: Peanut Butter Balls!

I found this recipe last week and I have been dying to try it! I am always looking for ways to either kill my sweet tooth or to help me during my runs. I found this pretty simple recipe, which is also healthy, that is for pre- or post-workout. Like I occasionally snag one if I have the munchies and am trying to avoid something with nothing but pure sugar!

Anyways, here is the recipe: (found at http://www.fitsugar.com/Recipe--Bake-Peanut-Butter-Balls-7000880)

No Bake Peanut Butter Balls

Ingredients

1/2 cup natural peanut butter
1/4 cup nonfat dry milk powder
1/4 cup unsweetened flaked coconut
1/3 cup rolled oats
1/2 teaspoon ground cinnamon
1/4 cup wheat germ
1/4 cup unsweetened apple juice concentrate, thawed (I tried this and I didn't particularly like it, probably because I love peanut butter and this takes away from that particular taste so I substituted soy milk for it. It tastes better now :)

Directions

1. Combine peanut butter, milk powder, and coconut in a large mixing bowl.
   
2. Stir in oats, ground cinnamon, wheat germ, and apple juice concentrate until thoroughly combined.
   
3. Shape the mixture into 16 one-inch balls.
4. Chill thoroughly before serving, about an hour. Store remaining balls in the refrigerator.

After that work you can end up with a great snack! I ate two before a run today just to see how it would affect me and it was awesome! I didn't even feel it in my stomach! Try it sometime!

This was the result of my hard work!

New Goal: Running the Y

So Cindy and I decided to have an fhe while climbing the Y yesterday, and while going up we talked about Teancum (my favorite BofM guy). Parts of the way I decided to run up and then jog back down to meet her. I thought it would be good exercise and I also thought it would be easy. Turns out preparing for a marathon on normal running does NOT prepare you to run up hills! It honestly kicked my butt! The best part is, I liked it! I can't help but think that it would be so awesome for my progress and preparation for a marathon. I also think it would be so fun to change things up a bit.

When Cindy and I reached the top I noticed a trail that went off to the side of the mountain. So, while Cindy was chillin', I took off down the trail and enjoyed the beautiful mountain. The hills were a little more gradual so it wasn't as killer going up them, so I enjoyed it a lot more and actually saw some bits of nature that I really enjoyed. The trail actually circles around the mountain and I plan on going that direction next week. I hope to start training on the Y trail twice a week to help my lungs with oxygen use and to strengthen my legs and core. I know right now I can't do it all in one continual run, but I would like to build up to it. We saw this guy running the trail and he ran it back to back without stopping. Yeah, that is tough. Hopefully I could pull that off one day. As for now, I'll start with some baby steps and work my way up.

Cindy took a pic while I was coming back

Music and Pacing

As I have continued to run I have tried to find as many ways as I can to improve my form, technique, and pace. What I have found, concerning finding a pace that is suitable for me, is that music is an awesome tool. Often, while running, we tend to tire and lose our breathing and foot patterns that tend to naturally come with running. It is during these times that we can use music to strengthen our resolve and make sure that our running is paced rather than sporadic.

On my previous run I had moments where I felt a bit more tired and it was during those times that I realized that my pace was off and I was just kind of sputtering along. I didn't have any headphones with me so I started singing music in my head that I knew had a good beat to which I could match my footfalls. This may seem a little stupid, but it is amazing how quickly time passes when you have your footing paced and your mind occupied. I ended up running much more quickly and my breathing came much easier as well.

I have heard some people say that music can distract from the run and even endanger you because you are not paying attention to what you are doing. To me, music prevents injury and helps you to better pay attention to body, breathing, and surroundings. We may be listening to the music, technically, but that is not where our attention is really at. Running with music is not the same as sitting at home jamming to tunes. Music while running is just having music in the background giving you a beat to run and breath to. It could possibly distract you, but hopefully those are the hard times when you need the distraction. I recently read an article in Runner's World (http://www.runnersworld.com/running-tips/running-air-breathing-technique) that talks about the benefit of running with proper rhythm and breathing, and to me music helps you find that rhythm. The article goes on to describe how injury is avoided through proper rhythmic breathing, and to me applying music to this logic only improves our rhythm and helps us avoid injury.

I have started to apply this concept more and more during my runs, and I hope that it will keep my pace regulated and help me avoid injury. Just for fun, I decided to toss down a playlist that I like to run to:

Running Playlist

Too Close

I Stand Alone

Kryptonite

Breath Into Me

Awake and Alive

Bleed it Out (edited)

Blow Me Away

Dance with the Devil

Given Up (edited)

Lose Yourself 

Lying from You

Monster

Whispers in the Dark

My Songs Know What You Did in the Dark

I thought this was good advice for the music and the type of running.

Creaking Knees (The Cure)

Since becoming a runner I have noticed several different changes that have been taking place with my body. I have lost weight, the weight I am retaining is distributing more evenly as muscle, my blood pressure is down, my mood is better, and, best of all, my knees no longer creak.

During my 2 year mission I had a little accident during a competitive game of soccer (it was Brazilians vs Americans so of course I went all out). I ripped some ligaments just above my kneecap which caused some pretty bad swelling for about three weeks. There wasn't really a doctor I dared to see in Brazil so I just lived with it. With time it got better but even after my mission it would sometimes swell and give me problems. After speaking with a doctor after my mission, I knew this would be a problem my entire life. I was still able to run, play sports, etc., but I have always had more problems with it and creaking whenever I would bend over, often times including locking in my knee.

With all of these problems I figured my biggest challenge with being a distance runner would be dealing with my knee and the swelling. Last week, after a couple days of rest, I left my apartment, skipped downstairs, and bent over to tie my shoe before heading to school. As I rose to my feet to keep moving I stopped and thought, "Whoaaaaaaa.." My knee, which had given me so many problems, no longer creaked when I bent over. The swelling, which seemed to annoy me the most, also seemed to have disappeared. It was that moment that I discovered that running is the cure for creaky knees.

Now, I don't mean that jumping off the couch and running 5 miles with no prior preparation is going to save your knees, in fact you'll probably just hurt yourself; but a steady and slow starting routine with consistency just may change your knees as it did mine. On Saturday I ran 22 miles for the first time and ya know what? My knees gave my zero problems. Two days later and my knees still feel great (though I cannot say the same about my thighs!). It has been an incredible change in my life and one I thought worth sharing. Running may be hard, but the benefits always seem to outweigh the difficulties.

Give running a chance, maybe it can help your knees and your body in ways that you never imagined.