Training and Race Schedule Spring 2011

Week	Mon	Tue		Wed		Thur		Fri		Sat						Sun	Total
1	x-train 1 hour	4		2		4		rest		5						5	20
2	x-train 1 hour	6		2		5		rest		8						5	26
3	x-train 1 hour	6		3		6		rest		10						5	30
4	x-train 1 hour	6		3		6		rest		10						5	30
5 recovery	x-train 1 hour	4		3		4		rest		8						5	24
6	x-train 1 hour	7		3		6		rest		10						10	36
7	x-train 1 hour	7		3		6		rest		10						10	36
8	x-train 1 hour	7		3		6		rest		10						10	36
9	x-train 1 hour	8		4		7		rest		15						10	44
10 recovery	x-train 1 hour	6		3		6		rest		12						10	37
11	x-train 1 hour	8		4		7		rest		15						10	44
12	x-train 1 hour	9		4		7		rest		15						15	50
13	x-train 1 hour	9		4		7		rest		15						Heart Mini	50
13 recovery	x-train 1 hour	7		4		7		rest		13						13	44
14	x-train 1 hour	9		4		8		rest		18						15	54
15	x-train 1 hour	9		4		8		rest		18						15	54
16	x-train 1 hour	9		4		8		rest		18						15	54
17 Taper	x-train 1 hour	8		3		8		rest		16						12	47
18 Taper	x-train 1 hour	8		3		6		rest		15						Flying Pig ?	57
19	x-train 1 hour	9		5		8		rest		50's for yo Momma						0	57
20	x-train 1 hour	9		5		8		rest		20						15	57
21 recovery	x-train 1 hour	8		5		8		rest		18						12	51
22	x-train 1 hour	10		5		8		rest		25						15	63
23	x-train 1 hour	10		5		8		rest		25						15	63
24	x-train 1 hour	10		5		8		rest		25						18	66
25	x-train 1 hour	10		5		8		rest		25						18	66
26 recovery	x-train 1 hour	8		3		8		rest		20						15	54
27	x-train 1 hour	10		5		9		rest		30						20	74
28	x-train 1 hour	10		5		9		rest		25						15	64
29 taper	x-train 30 min.	10		2		8		rest		10						10	40
30 taper	x-train 30 min.	4		2		4		rest		10						x-train 30 min.	20
31 race	4	3		2		rest		rest		Burning River 100							109

Mediterranean Quinoa

I made this delicious recipe last night and loved it. It would make a great dish winter or summer. It's very easy to make only takes about 20 minutes to prep and 25 to cook.

Ingredients

• 2 tablespoons vegetable oil
• 2 onions, chopped
• 1 green bell pepper, seeded and chopped
• 1 red bell pepper, seeded and chopped
• 1 yellow bell pepper, seeded and chopped
• 2 cloves garlic, crushed
• 3/4 cup uncooked quinoa
• 2 cups vegetable broth or stock
• 1 tablespoon tomato puree
• 3 tomatoes - peeled, seeded and chopped
• Italian seasoning or Summer Savory with Basil to taste

Directions

1. Heat the oil in a large skillet over medium-high heat. Add the onions and red, green and yellow peppers; cook and stir for about 5 minutes. Add the garlic, and cook for about 2 more minutes. Stir in the quinoa, vegetable stock, and tomato puree.
2. Return to a boil, then cover and simmer over low heat for 20 minutes, or until quinoa grains are soft. Stir in the diced tomatoes and season with Italian seasoning. Cook until heated through, then serve.

The Best Christmas Gift

This year Christmas came about a week early for my family. Last Friday, Greg and Dusty blessed me with my first nephew. I can't wait to go see him again later today!!

!

100 Miles????

Yeah so I'm not sure if this will be the greatest idea in the world, but I'm actually thinking about attempting my first 100 mile race next summer. You read that right 100 MILE RACE! Derek from State to State and Stone Steps signed up for the Burning River 100 the other day. First I asked him if he would need a pacer sometime in the second half. After reading more info on the race I started getting excited, and began to wonder if I could do the entire race.

I've decided to start a 100 mile training schedule next week. The next registration bump up is at the end of May. Pending on how things are going come then I might register. I will have 32 weeks till race day. It should be possible. Here is a link to the training plan I will be using. It's a very basic lowest suggested mileage plan. I may alter it a little as I go.

My First Ultra Marathon

This past Sunday I ran my first 50k, (31 miles) and I LOVED it!! It was Stone Steps 50k located in Mt. Airy Forest, down in Cincinnati. I had no clue what to expect not only was it my first ultra but it was also my first trail race. The weather was nice partly cloudy and upper 60's low 70's most of the way.

During the State to State Half Marathon 3 weeks earlier I met another runner named Derek who was also going be running Stone Steps. We managed to hook up at the starting line and stuck together for about 26 miles keeping each other company along the way. Made it nice to have somebody to pace with and share stories.

I really liked how the pressure was off to keep running full blast and to finish with a good time, like you do at a traditional road race. The coarse made a figure 8 shape. We had to cross the center 7 times along the route, which is where the aid station was located. When you came into the aid station most of us would stop for a minute, chat, grab a drink, something to eat, change shoes or socks if needed, etc.... It was a very laid back environment.

I ended up coming in, in 6 hours 28 minutes. Little longer than I had expected but this course was very hilly. We had to climb the "stone steps" 4 times. I couldn't believe how long and steep they were. They had to have been over 100 yards long and more than a 45 degree angle.

To sum up though, I think I'm now hooked on Ultra Trail Racing. My body felt better after this, than any of my previous road marathons. I also recovered much quicker. I did hit the wall around mile 21, but a pb&j and Coke solved that problem and I finished strong.

State to State = New PR

State to State 2010 has officially come and gone, and it couldn't have turned out any better. After having one of the hottest summers on record in the Miami Valley Region and record breaking temps last week, a cold front moved in 24 hours in advance of the race dropping the temps by over 20 degrees. Sunday morning started off around 50 degrees and sunny. 7:58am everybody is in the starting corral about 15 feet behind the starting line. 7:59am, Spencer, Jessica, and I are about 3 feet from the starting line. (A lot closer to the front of the pack than where we usually line up) 8am gun goes off and we all lunge forward, nice thing about being that close to the front is you don't hit the wall of people stumbling over each other. 8:52am at the half way point, turning around and feeling great. 9:45am crossing the finish line. A new PR 1 hour 45 minutes. I beat my previous course record by 18 minutes.

As always State to State was fun. It's nice having a larger/small race in our town. It looked as though the sponsorship was down this year. The starting/finishing chute wasn't done up as much as years past. There also weren't any gels this year. For some reason there was only one band this year along the course, 2 years ago we had a band about every mile. Even without all the bells and whistles, we still had our awesome mobile cheering squad, at 4 different locations along the course pushing us on.

Next year 1:30...............maybe?

worry less. smile more. accept criticism. take responsibility. listen & love. don't hate. embrace change. & feel good anyway

Glenn

Getting it in Gear

What the heck. I only have 2 weeks till the State to State Half Marathon and 6 weeks till my first Ultra Stone Steps 50k. Where has the time gone? First mistake. I didn't plan out my shorter weekly runs. That means outside of my long runs on the weekends I have only ran a handful of times over the past 2-3 months. Mistake number 2 lack of sleep which means I've been cutting my long runs short. I only have 6 weeks left and have only topped out at 18 miles. I should have hit 26 at least once by now.

Calm down Chris......Look on the bright side. You still have 6 weeks. The weather is getting better. I can get out there and log my short runs without the fear that I might spontaneously combust in the heat. Gonna log 20+ miles tomorrow morning with Spencer pacing me towards the end. I have plenty of time.

Ok so maybe my finishing time won't be as good as I had hoped it would be, but I know I'll at least finish which is all I'm really worried about. I just want to get out there and meet some new people, get myself introduced into the world of ultra trail racing, and most of all just have a great time.

Vegetable Lasagna

I made this recipe a couple weeks ago and it was almost a good as the veg lasagna I had in Lake Placid, NY last month.

Ingredients:

2 medium zucchini (about a 1lb 1/2) cut length wise down the center and then into 1/4 slices.

1Tbs olive oil, plus more for roasting zucchini

Salt and black pepper

12oz of lasagna noodles

2lbs firm tofu, drained and mashed

1 8oz package of shredded mozzarella cheese

1 8oz package of shredded Parmesan cheese

1 1/2 tsp dried basil

1/2tsp dried oregano

2 cups chopped white mushrooms

1 (10 oz) bag frozen chopped spinach, thawed and squeezed dry

4 cups marinara sauce **see note at bottom of post**

Directions:

1) Preheat the oven to 425F. Lightly oil a baking sheet and arrange the zucchini slices on it in a single layer. Drizzle the zucchini with a little oil and season with salt and pepper to taste. Roast the zucchini until tender about 10 minutes. Set aside to cool. Reduce the oven temperature to 350F

2) Place the noodles in a 9x13 inch baking dish and pour on enough boiling salted water to cover. Set aside

3) In a large bowl, combine the tofu, mozzarella and 3/4 of the Parmesan cheese. Mash well to combine. Add the basil, oregano, 1tsp of salt, and 1/2tsp pepper. Mix well to combine. Taste and adjust the seasonings, adding a pinch more salt if necessary.

4) In a large skillet, heat the oil over medium heat. Add the mushrooms and cook until they release their liquid, 3 - 4 minutes. Add the spinach and season with salt to taste. Cook until liquid is absorbed set aside

5) Drain and blot noodles. Spread a layer of the marinara sauce in bottom of 9x13 baking dish. Place 4 noodles on top of sauce, slightly overlapping. Spread 1 1/4 cup tofu mixture over noodles in thin layer. Spread a layer of the zucchini slices on top of the noodles and top with half the spinach mushroom mixture.

6) Repeat layering with the sauce, noodles, tofu mixture, zucchini slices, and spinach mixture, ending with sauce topped with remaining Parmesan cheese.

7) Cover with foil and bake 45 min.

**Marinara Sauce**
You can use the premade store bought sauce be here is a great way to make your own

2Tbs olive oil

1 medium yellow onion, finely chopped

3 garlic cloves, minced

2 Tbs dried marjoram

1tsp dried basil

2 (28 oz) cans crushed tomatoes

1tsp sugar

3/4 tsp salt

1/4tsp black pepper

1) In a large saucepan, heat the oil over medium heat. Add the onion, cover, and cook until soft, about 8 minutes. Add the garlic and cook for 30 seconds. Stir in marjoram and basil and cook about 2 minutes. Stir in tomatoes and sugar and bring to a boil.

2) Reduce the heat to low, season with salt and pepper, and simmer until thickened, stirring occasionally, about 30 minutes.

Makes about 7 cups. Store additional sauce in fridge for a few days or freezer for 3 - 4 weeks

Feel the Burn?

Well it's been over a month since I posted last. Been feeling a little burned out on the running, not to mention the blazing temps we've been dealing with this summer. I've also been trying to get use to my new work schedule that I really don't like. I have been getting out and doing my long runs on the weekends, though I've had to cut a few short due to heat/humidity or schedule conflict. Unfortunately I haven't been getting my shorter runs in like I should. I might do one tempo run a week if I'm lucky. Starting next week I'm planning on volunteering with the Fitton Y's running club, which should help get me back on pace some.

I've also been struggling with the whole eating "healthy" thing lately. I'll be doing really well for about a week then I loose focus for about 3-4 days eating meat, junk food, and other garbage I don't need. I'm wanting to take the next step up from vegetarian to vegan but have to get refocused on the basics before I proceed or I'll end up back where I started.

My question for you today is what do you do to prevent burn out or how do you get rid of that feeling?

Portobello Mushroom Burgers

I've been very leery about trying the whole substituting mushroom for beef idea but after trying this burger I'll never make another beef or "veggie burger" again.



Ingredients


4 portobello mushroom caps
1/4 cup balsamic vinegar
2 tablespoons olive oil
1 teaspoon dried basil
1 teaspoon dried oregano
1 tablespoon minced garlic
salt and pepper to taste
4 (1 ounce) slices provolone cheese

Tomato slices

baby spinach leaves



Directions


Place the mushroom caps, smooth side up, in a shallow dish. In a small bowl, whisk together vinegar, oil, basil, oregano, garlic, salt, and pepper. Pour over the mushrooms. Let stand at room temperature for 15 minutes or so, turning twice.


Preheat grill for medium-high heat.


Brush grate with oil. Place mushrooms on the grill, reserving marinade for basting. Grill for 5 to 8 minutes on each side, or until tender. Brush with marinade frequently. Top with cheese during the last 2 minutes of grilling.



Top with tomato and spinach

Zucchini, Corn, and Potato Tacos

Made this last night. Very filling and tasted great. I also used the left over filling as a breakfast side dish this morning.

Ingredients:

1 Medium Potato, cut into 1/2 inch cubes (1cup)
2 Medium Carrots, chopped
12 Taco shells
1Tbs olive oil
1/2 cup chopped onion
1 clove garlic, minced
1 small zucchini, cut into thin bite sized strips
1 cup cut fresh corn or frozen whole kernel corn
1Tbs chili powder
1/2 tsp salt
1/8 tsp black pepper
8oz firm tofu cut into 1/2 inch cubes
1 cup shredded cheddar and/or Monterey Jack cheese
2 Tomatoes chopped
taco sauce

Directions:

1. In a covered medium saucepan cook the potato and carrots in a small amount of boiling water for 7-8 minutes or until tender; drain and set aside. If desired, heat taco shells according to package

2. Meanwhile, in a large skillet heat oil over medium-high heat. Add onion and garlic; cook and stir for 2 minutes. Add zucchini and corn; cook and stir for 3 minutes. Add chili powder, salt, and pepper; cook and stir for 1 minute more. Gently stir in the potato mixture and tofu; heat through.

3. To serve, fill the shells with vegetable mixture. Top with tomato, taco sauce and cheese

Long Run Training for Stone Steps 50K

Ok Peeps, I finally sat down and scheduled my long runs leading up to the 50K. Most of them are on Sunday mornings due to work on Saturdays. They can be adjusted to Fridays or Mondays if given enough notice. I know most of you will not be doing some of the higher mileage but if interested we could start or finish a run together. Here is what I'm looking at

Sun 7/11 13miles

Sun 7/18 Vacation

Sun 7/25 Vac

Sun 8/1 16miles

Sun 8/8 18m

Sun 8/15 20m

Sun 8/22 10m

Sun 8/29 22m

Sun 9/5 Cheetah Run 5k

Mon 9/6 26m

Sun 9/12 17m

Sun 9/19 24m

Sun 9/26 State to State Half

Sat 10/2 Reggae Run 5k

Mon 10/4 26m

Sun 10/10 20m

Sun 10/17 15m or C-Bus Half

Sun 10/24 STONE STEPS 50K

I will also be doing shorter runs throughout the week some morning some around 11pm

Roasted Chickpeas

Ok, so I've been M.I.A. for a few weeks due to 1) slacking on my training and 2) lack of internet. Here is a really short and easy recipe. These roasted chickpeas "Chickers" are a great protien packed snack to grab on the go.

Preheat oven 400degrees.

Drain and rinse one can of chickpeas and coat with 2tbs of olive oil. Place beans in a large baking dish and sprinkle with salt. Roast for 20 minutes or until golden brown. Eat at room temp.

"Top results are reached only through pain. But eventually you like this pain. You'll find the more difficulties you have on the way, the more you will enjoy your success." Juha Vaatainen

Apple Oatmeal Cookies II (AKA “Muffin Cookies”)

Here is a cookie recipe from one of my favorite people in the world Kim B. Everybody loves these things. If you're not paying attention you'll end up eating a good 1/2dozen or more without even knowing it.

INGREDIENTS (Nutrition)
1/4 cup oil
¼ cup apple sauce
1/2 cup honey
1 egg
1 teaspoon vanilla extract
3/4 cup stone ground whole wheat flour
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1 1/2 cups quick-cooking oats
2 small apples, cored and chopped

DIRECTIONS
Preheat the oven to 375 degrees F (190 degrees C). Grease cookie sheets.
In a large bowl, cream together the margarine, honey, egg and vanilla until smooth. Combine the whole wheat flour, baking soda and cinnamon; stir into the creamed mixture. Mix in oats and apple. Drop by teaspoonfuls onto the prepared cookie sheets.
Bake for 15-20 minutes in the preheated oven. Allow cookies to cool on baking sheet for 5 minutes before removing to a wire rack to cool completely.

Shitake-Stuffed Sesame Potatoes

Asian flavors abound in these rich and satisfying stuffed potatoes. Although they make a terrific side dish with a terriyaki or hoisin-sauced entree, they also are substantial enough to be enjoyed as the main event of a meal.

Ingredients:

4 large baking potatoes, well scrubbed
1Tbs peanut oil
8oz fresh shitake mushrooms
stems removed and caps chopped
1Tbs tamari or other soy sauce
4oz soft silken tofu, drained and mashed
salt and pepper

Directions:

1. Preheat the oven to 400 degrees F. Prick the potatoes with a fork and bake until soft, about 1 hour. Remove from oven.
2. Heat the peanut oil in a large skillet over medium heat. Add the mushrooms and cook, stirring, until the mushrooms are tender and the liquid evaporates, about 5 minutes. Stir in the tamari and set aside
3. When the potatoes are cool enough to handle, cut in half lengthwise and, leaving the shells intact, carefully scoop out the flesh into a large bowl. Add the tofu, sesame oil, and salt and pepper to taste and mash until well combined. Add the mushroom mixture and mix well. Spoon the stuffing into the potato shells and arrange in a lightly oiled baking pan. Bake until hot, 15 to 20 minutes. serve hot.

serves 4

I'm Back/Whole Wheat Gnocchi with Mushroom Sauce

Ok, so it's been a couple weeks since I posted. Had a nice relaxing week after the Flying Pig. Spent the following week out in Washington and Oregon. Didn't get as much running in out there as I had hoped to do, but had a great time. Spent a day in Seattle, went to Astoria Oregon (Goonies) and Long Beach Peninsula. My dad and I also did a couple day hikes one to Ape cave which was formed by St Helen's lava flows and we did a 12 miler to Tunnel Falls.

Pike Place Market

Tunnel Falls

I was planing on doing my first ultra on November 6th. It's a 30 mile road race and I turn 30 the following day. The more I've thought about it though I would prefer my first ultra to be a trail race so I'm doing a 50k on October 24. Can't wait to see how my body responds to the training for this. I will also be doing my annual State to State Half in September and a few 5 and 10k's along the way. Guess I had better start hitting the pavement on a regular basis again here soon.

Ok, now it's time for the good stuff.....Food

INGREDIENTS:

16oz Whole wheat Gnocchi

2Tbs butter

2Tbs Extra Virgin olive oil

12oz fresh mushrooms, stemmed, sliced (Porcini, Portobello, and,or Shitake)

1/2 cup diced shallots

1 3/4 cups chicken stock

1Tbs chopped fresh sage

1/3 cup grated Parmesan cheese

DIRECTIONS:

Bring water to a boil in a 4qrt pot add gnocchi and cook for 3-4 minutes or until gnocchi float to the top. Drain in colander. Cook butter and olive oil in heavy large skillet over medium heat until butter begins to brown, about 2 minutes. Add mushrooms and shallots and saute until golden brown, about 10 minutes. Add stock and sage; simmer until liquid is slightly reduced, about 8 minutes. Season to taste with salt and pepper. Add hot gnocchi to sauce in skillet and toss to coat. Serve with cheese sprinkled on top

Flying Pig Marathon (part 2)

It's now been just over 48 hours since I finished the Flying Pig. Still a little stiff in the quads and hamstrings but over all feeling really good. Sunday was a warm stormy morning. Lighting was flashing in the sky as thousands of people took to the streets of Cincinnati waiting for the race to begin. Our feet were squishing in our shoes before the gun even went off.

As the sun started to rise the rain tapered off a bit coming and going as the miles added up. It didn't take long before I realized I had lined up way to far back in the corral. I was weaving back and fourth across the the roads trying to gain ground for the first few miles. I was finally able to pass the 4 hour pacer around mile 8. Things were looking good. I felt great, I had conquered THE HILL with ease. Then suddenly it happened without notice. Both of my hamstrings cramped up. I stooped for a minute and tried to stretch them out several times but couldn't shake them. I kept on pushing but knew I wasn't going to be able to keep my sub 4 pace.

Somewhere around mile 16 the 4 hour pacer caught back up with me. I insisted on sticking with them as long as I could but eventually I could no longer see them. Somewhere around mile 21 or 22 the 4:15 group caught up with me and that's when my heart dropped. I really wanted to hit the goal of a sub 4. At this point I knew it wasn't going to happen so I went to a run walk routine.

In the end I finished with a time of 4:15:55. Despite the rain, cramps, 4 hours of sleep, and a hilly ass coarse I was still able to set a new PR by 38 minutes. Kim and Spen were awesome also, cheering me on at several different locations along the coarse. Can't wait to try again next year.

Flying Pig Marathon (part 1)

16 hours away from the start of the 2010 Cincinnati Flying Pig Marathon. I've had a calm excitement over me the past week or two. This race has been 3 years in the making for me, due to injury or lack of training.

The 5k and 10k was this morning. The women's first place finisher (Shari Klarfeld) collapsed 3 times, just feet in front of the finish line. The second place woman (Amy Schoenfeld), helped her up and made sure she crossed the line before her. (Awesome sportsmanship)

Looks like we will be running in the wind and rain tomorrow. Maybe even a few thunderstorms with 1-2 inches of rain expected. Figure if I was able to run through the snowiest February on record in the middle of blizzard like conditions this should be a walk in the park.

I've got the gear laid out and ready to go for the morning. Bib is pinned on. Timing chip is attached to my shoes. Camelbak is filled and stocked with a few other goodies. Body Glide and Nipple guards are waiting on the sink.

"Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about." -PattiSue Plumer, U.S. Olympian

There's only us. There's only this. Forget regret... or life is yours to miss. There's only now. There's only here. Give in to love or live in fear. No other path. No other way. No day but today. ~Rent

Leek and Bean Cassoulet with Biscuits

Well. I have 1 week left until the Flying Pig Marathon. Feels like my leg is healing up nicely. Did a 3 mile run last night and my pace was fastest it's been in a while. Best of all it was easy and pain free.

After I cleaned up from my run, flipped through the pages of Veganomicon and decided to try this recipe. Perfect post run dinner. Took a while to make it but it filled me up.

TIME: 1 hour 20 minutes

FOR THE STEW:

2 Yukon gold potatoes, cut into 1/2-inch dice
3 cups vegetable broth
3 tablespoons cornstarch
2 tablespoons olive oil
2 leeks, washed well and sliced thinly (about 2 cups)
1 small onion, cut into medium-sized dice
1 1/2 cups carrots, peeled and cut into 1/2-inch dice
2 cloves garlic, minced1 heaping tablespoon chopped fresh thyme, plus extra for garnish
Several pinches of freshly ground black pepper
1/2 teaspoon salt (more or less depending on how salty your broth is, so taste first)
3/4 cup frozen peas
1 (15 ounce) can navy beans, drained and rinsed

FOR THE BISCUITS:

3/4 cup plain soy milk
1 teaspoon apple cider vinegar
1 1/2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
1/4 cup nonhydrogenated vegan shortening

Preheat the oven to 425 degrees F.

TO COOK THE POTATOES:Place the potatoes in a small pot, and cover with water. Cover, and bring to a boil. Once boiling, let cook for about 10 minutes, until the potatoes are just tender enough to be pierced with a fork. Drain immediately so that they do not overcook.

While they are boiling, you can prep the rest of the veggies and start preparing the biscuits.

NOW, PREPARE EVERYTHING FOR THE BISCUITS:You're not going to make them yet, but it's good to have everything ready when it comes time to top the stew. Add the vinegar to the soy milk in a measuring cup, and set aside to curdle. Mix the flour, baking powder and salt in a medium-sized mixing bowl.

TO PREPARE THE STEW: Mix the cornstarch into the vegetable broth until dissolved; set aside.

Preheat an oven-safe skillet, preferably cast iron, over medium heat. Saute in the oil the leeks, onions and carrots until very soft and just beginning to brown, about 10 minutes. Keep the heat moderate so that they don't burn.

Add the garlic, thyme, freshly ground black pepper and salt, and cook for 1 more minute.

Add the cooked potatoes and frozen peas, then pour in the vegetable stock mixture. Raise the heat just a bit; it will take a few minutes but the liquid will start simmering. Once it does, lower the heat again. Let it simmer for about 7 minutes, stirring occasionally, but no longer than that. If you need more time for the biscuits, then turn off the heat under the stew.

TO PREPARE THE BISCUITS:Add the shortening to the flour in small slivers, and work it into the dough with a fork or with your fingers until large crumbs form. You don't want to cream it in; there should be clumps. Drizzle in the soy milk, and mix with a fork until everything is moistened (some dry parts are OK).

Wash and dry your hands, then lightly flour them and get them dirty again. Gently knead the dough about 10 times right in the bowl, just so that it is holding together and not very sticky. If it seems sticky, as in sticking to your fingers, then gently work in a little more flour. Set that aside.

Check on your stew. The stew should be simmering and slightly thickened. Mix in the beans.

Now, let's add the biscuits. Pull off chunks of dough that are about slightly larger than golf balls. Gently roll them into balls, and flatten a bit; they do not have to be perfectly round. Add them to the top of the stew, placed an inch or so apart.

Transfer the whole megillah to the preheated oven. If you are worried about spillover, place it on a rimmed baking sheet. (We've never had that problem, though.) Bake for about 15 minutes. The biscuits should be just slightly browned and firm to the touch.

TO SERVE:Remove from the oven, and use a large serving spoon to place some of the stew and a biscuit in each shallow, individual bowl. Sprinkle with a little fresh, chopped thyme. Serve at last! Especially yummy when you break up your biscuit and mix it in a bit with your stew.

Makes 6 servings

Lentil with Macaroni and Swiss Chard Soup

This flavorful and filling soup, chock-full of vegetables, lentils, and pasta, needs only some crusty bread to become a meal. And there's enough to enjoy another day.

Ingredients:

1 tablespoon(s) olive oil
2 medium carrots, cut into 1/4-inch dice
1 medium onion, chopped
2 clove(s) garlic, crushed with garlic press
1 can(s) (14 1/2 ounces) whole tomatoes in puree
1 can(s) (14 1/2 ounces) vegetable broth
3/4 cup(s) lentils, rinsed
1/2 teaspoon(s) salt

1/2 teaspoon(s) coarsely ground black pepper
1/4 teaspoon(s) dried thyme
1 bunch(es) (about 1 pound) Swiss chard, trimmed and coarsely chopped
3/4 cup(s) (about 3 1/2 ounces) elbow macaroni
1 cup(s) fresh basil leaves, chopped
Grated Parmesan cheese, (optional)

Directions:

In nonstick 5- to 6-quart Dutch oven, heat oil over medium heat until hot. Add carrots, onion, and garlic, and cook 10 minutes or until vegetables are tender and golden, stirring occasionally. Add tomatoes with their puree, broth, lentils, salt, pepper, thyme, and 6 cups water; heat to boiling, stirring to break up tomatoes with side of spoon. Reduce heat to low; cover and simmer 20 minutes or until lentils are almost tender.

Stir in Swiss chard and macaroni; heat to boiling over medium-high heat. Reduce heat to medium; cook, uncovered, about 10 minutes or until macaroni is tender. Stir in basil. Serve with Parmesan if you like.

Blackend Tofu & Bean Sprout Sandwich

So I was wanting to try something new for lunch today and this is what I came up with. I'm not really sure about the measurements since I was just kinda tossing things in but it shouldn't be to hard to figure out.



Ingredients:



Extra Firm Tofu (pressed and sliced into 1/4 - 1/2 inch slices)

Olive oil

Garlic Salt

Cumin

Cheyenne Pepper

Black Pepper

Tomato slices

Lettuce

Alfalfa Bean Sprouts

Vegan Mayo

Toasted Bread.



Directions:



Dip tofu in olive oil then coat with spice mixture. Fry in some olive oil on high heat until blackened on both sides. Top with lettuce, tomato, bean sprouts and mayo.

3 Weeks and Counting

I officially have 3 weeks till the Flying Pig Marathon and I'm being plagued by an injury. Not sure what it is. Started off thinking it was shin splints then maybe something with my calf. Now I'm thinking I may have been suffering from two ailments at the same time. The shin splints seem to have gone away over the past week or so if compressing and icing, but there is still another pain I'm feeling on the inner front side of my calf. Thinking I may have stained it when I was pushing myself farther in the VFF's. Gonna back way off the miles this week, do some water workouts and see how I feel come next week.

I'm also a little disappointed that my friend Ben will not be running with me in the race, but he has been very busy with work and hasn't had the time to train. Maybe later this year we will be able to hook up for a race.

Gnocchi with Tomatoes and Fresh Mint

Tried this one for lunch today. Not bad, not my favorite but would definitely make again.

Ingredients:

4 Tbs Extra Virgin Olive Oil

1 Garlic Clove, finely chopped

1 Shallot, finely chopped

1tsp Turbinado Sugar (raw sugar)

4tbs Vegetable stock

3 cups (24 1/2 ozs.) canned Crushed Tomatoes

Sea Salt and Pepper

14 ozs. Potato Gnocchi

Handful of fresh Mint leaves, roughly chopped or fresh Basil leaves

Directions:

Heat half the olive oil in a frying pan. Add the garlic, shallot, sugar and stock. Cover, and cook gently for about 10 minutes, or until the onion has softened and the liquid has evaporated. Add the tomatoes, cover, and cook for anther 5 minutes. Season to taste with salt and pepper, and add the remaining olive oil. Mix well.

Bring a large saucepan of water to a boil, and cook the gnocchi for approximately 4 minutes. They will rise to the surface when they are cooked. Remove the gnocchi with a slotted spoon, and drain them on paper towels while you empty the sauce pan. Return the gnocchi to the saucepan, add the sauce, and mix well. Scatter fresh mint or basil over the top and serve.

Tofu and String Beans Teriyaki

Well I ran 20 miles yesterday then decided to eat an entire large pizza and crazy bread from Little Ceasers. I had to make up for that today and found a great recipe to do so. I've been experimenting with tofu for about a year with out much success. I found this recipe on Post Punk Kitchen. The site is devoted to vegetarian cooking and vegan baking.


Ingredients
1 tsp olive oil
1 lb. of Extra Firm Tofu, cut in approx 1 in wide and 1/2 in thick slices
1 lb. of String Beans, snapped
4 cloves of garlic, minced (or to taste)
Teriyaki Sauce
1 package of buckwheat soba noodles

Directions

In a frying pan, put your olive oil and tofu. Brown your tofu. Whilst your tofu is browning, put on a pot of boiling water. When it boils, throw in your string beans and noodles for 5 minutes (how convenient, they both take 5 minutes!). When done, strain, rinse with cold water and set aside.

When your tofu is brown, take it out of the pan and set it aside. Put in your garlic and brown for a minute. Then throw in your string beans and noodles and stir fry for a few minutes. Add back the tofu and coat everything with a nice glaze of teriyaki sauce. Cook until it all thickens slightly, about 2 minutes.

Moroccan Vegetable Stew

Just made this, very yummy. I did leave out the prunes though just because I didn't have any on hand.


Ingredients:


1 tablespoon(s) olive oil
2 medium carrots, cut into 1/4-inch-thick slices
1 medium butternut squash, peeled and cut into 1-inch cubes
1 medium onion, chopped
1 can(s) (15- to 19-ounce) garbanzo beans, rinsed and drained
1 can(s) (14 1/2-ounce) stewed tomatoes
1/2 cup(s) pitted prunes, chopped
1/2 teaspoon(s) ground cinnamon
1/2 teaspoon(s) salt
1/8 teaspoon(s) crushed red pepper, more to taste
1 cup(s) couscous
1 cup(s) vegetable or chicken broth
2 tablespoon(s) chopped fresh cilantro or parsley



Directions:



In nonstick 12-inch skillet, heat olive oil over medium-high heat. Add carrots, squash, and onion and cook until golden, about 10 minutes.
Stir in garbanzo beans, stewed tomatoes, prunes, cinnamon, salt, crushed red pepper, and 1 1/2 cups water; heat to boiling. Reduce heat to low; cover and simmer 30 minutes or until all vegetables are tender.
Meanwhile, prepare couscous as label directs but use vegetable broth in place of the water called for on label.
Stir cilantro into stew. Spoon stew over couscous to serve.

Mediterranean Couscous & Beans

Spring is one of my favorite times of the year. Grass is turning green, trees are alive with buds and birds. Children are out and playing. It's time to dust that patio furniture off and kick back with some friends and have some good food. Here is a great spring/summer recipe I'm sure you'll love.

Ingredients:

3 cups vegetable or chick broth
2 cups uncooked couscous
½ cup raisins or currants
¼ teaspoon pepper
1/8 teaspoon ground red pepper
1 small tomato, chopped (½ cup)
1 can chick peas, drained, rinsed
1/3 cup crumbled feta cheese

Prep:

1. Heat broth to boiling in 3-qt saucepan. Stir in remaining ingredients except cheese; remove from heat.
2. Cover and let stand about 5 min or until liquid is absorbed; stir gently. Sprinkle each serving with cheese

This is also good served at room temp or chilled.

Enjoy

The Christian's race is not a sprint- it's a marathon.

40 Days till the Pigs Fly

40 Days left until the Cincinnati Flying Pig Marathon. This will be a big one for me. I've been wanting to run this race for a few year but haven't due to injury or lack of training. This will finally be my year though. I have a couple of friends that will also be running in it and a few cheering me on from the sidlines. It's a beautiful coarse that starts in downtown Cincinnati, proceeds up to Eden Park. Where you have a veiw of the city, Ohio River and Northern Kentucky. Then continues into some of the upscale neighborhoods like O'bryan Ville, and Mt. Lookout. Cross over the river into Newport KY though Covington and finish back over in Cincinnati. Can't wait it's gonna be a blast.

Vegan Black Bean Brownies

I found this recipe on the No Meat Athlete blog and had to share it. It's the first time I ever made a vegan dessert.

For the Mix:

1 1/2 Cups whole wheat flour
1tsp salt
1tsp baking powder
2 1/4 cups raw sugar
1 1/4 cups cocoa
4tsp instant coffee powder
1 1/2 cups chopped hazelnuts

Also Need:

1 15 oz can black beans, rinsed and filled with new water
1 tsp vanilla
1 cup of water (eyeball it by filling up half the empty can)

Combine dry ingredients in large mixing bowl.

drain a can of black beans and rinse thoroughly until the water runs clear. Return the black beans to the can and fill with water. Puree the beans and water. Add the puree to the dry mix along with the vanilla and extra cup of water. Stir to combine

Pour the batter into a greased 9x13 pan. Bake for 30-40 minutes, rotating the pan around halfway through. When brownies are finished they should be firm in the center and the edges will slightly puffy and starting to pull away from the sides.. It's important not to over bake in the oven because they will keep baking once you take them out

Let brownies cool completely then use a 2x2 inch cookie cutter to cut into 24 squares

Moroccan Lentil Soup

Hey everybody, this will be my first post under my new format. It is an excellent recipe that's cooking on my stove as I type this.

Ingredients:

2 Onions, chopped

2 Cloves Garlic, minced

1tsp Grated Fresh Ginger

6 Cups Water

1 Cup Red Lentils

1 (15oz) can garbanzo beans, drained (chick peas)

1 (19oz) can cannellini beans (white kidney beans)

1 (14.5oz) can diced tomatoes

1/2 Cup Diced Carrots

1/2 Cup chopped Celery

1tsp Garam Masals

1 1/2tsp Ground Cardamom

1/2tsp Ground Cayenne Pepper

1/2 tsp Ground Cumin

1Tbs Olive Oil

Directions:

1. In large pot saute; the onions, garlic and ginger in a little olive oil for about 5 minutes

2. Add the water, lentils, chick peas, white kidney beans, tomatoes, carrots, celery, garam masala, cardamom, cayenne pepper and cumin. Bring to a boil for a few minutes then simmer for 1 1 1/2 hours or longer, until the lentils are soft.

3. Puree half the soup in a food processor or blender. Return the pureed soup to the pot, stir and enjoy.

serves 8

Here Piggy Piggy Piggy.....

8 weeks into Pig training. Did 14 miles yesterday. Wishing the snow would melt away so I can run on sidewalks when needed and wish the trails would dry out some so I'm not a muddy mess when I'm finished. Took the dogs out on the trails the other day for a 4 miler, they where lovin the snow.

I've ran a few times in the VFF's now and am loving them. I've been wearing them on a daily basis but have been gradually working them into my running. I can really feel the workout in my calves after running in them

I have The Pig on May 2nd and Columbus in October. Hoping to BQ in October. Hoping to find a trail race in Washington State the week I go out to visit Mom and Fred. Can't wait to start busting out some 20-30 mile runs this summer.