Tuesday, October 11, 2011

Yea For A Good Run - Finally!

Last night was my first successful run with the advanced half marathon training!  I went to LA Fitness to run on the treadmill both because it was raining and because I was doing a speed run.  I did my first set of 800 meter sprints (but think I would prefer to run meter sprints on a track if I have the option).  I have done 400 sprints in the past and have done up to a set of 7 with my fastest sprint being at an 8.6 speed (I think that is about a 7 minute mile). Yesterday I did 4 800s starting at 8.6.  Below is the speed for each sprint:

1st - both "laps" were at 8.6
2nd - 3/4 of the first lap was 8.7, a full lap at 8.6, and 1/4 of the second lap at 8.5
3rd - first lap at 8.6, second lap at 8.5
4th - both laps at 8.5

For the 2nd - 4th sprint I had to jump off for about 10 seconds, then jump back on simply because of my legs feeling so tired.  But other than that I was impressed with my breathing ability and my mental endurance to keep going.  Friday I will run a tempo run on the treadmill, incorporating speed and incline.

Last night Brian and I cooked a "healthy" chicken pot pie with a spinach salad.  Below is the recipe and nutrition facts. We doubled this recipe so Brian would have leftovers for lunch, so it made 4 servings instead of 2. Definitely would make this again!

1/2  cup canned condensed reduced-fat reduced-sodium cream of chicken soup
       1/4  cup fat-free (skim) milk
       1 cup Green Giant® Valley Fresh Steamers™ frozen mixed vegetables
       1/2  cup cut-up cooked chicken breast
       1/2 cup Bisquick Heart Smart® mix
       1/4 cup fat-free (skim) milk
        2 tablespoons fat-free egg product or 1 egg white
· 1 Heat oven to 400°F. In ungreased 1-quart casserole, stir together soup and 1/4 cup milk; stir in vegetables and chicken. Microwave uncovered on High 3 minutes; stir.
· 2 In small bowl, stir remaining ingredients until blended. Pour over chicken mixture.
· 3 Bake uncovered about 20 minutes or until crust is golden brown.

Nutrition Facts:
Calories - 407
Carbs - 42
Fat - 8
Protein - 44

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