Dinner tonight…


“shrimp, artichoke, and pesto pasta

Recipe by Matthew Kadey, MS, RD

makes 4 servings

total time: 20 minutes

This pasta is a cinch to throw together with long-lasting kitchen staples, such as sun-dried tomatoes, jarred pesto, and frozen shrimp. A half cup of frozen artichoke hearts provides 6 grams of fiber and—unlike the jarred, marinated version—has a fresh, mildly sweet flavor with no added calories. While this dish is perfect for postrun recovery, it also makes an ideal carb-packed meal the night before a long run.

Salt

12 ounces whole grain spirals or shells

1 tablespoon extra-virgin olive oil

12 ounces frozen artichoke hearts

1 pound frozen peeled and deveined shrimp, thawed

¾ cup Cilantro-Pumpkin Pesto or store-bought pesto

1 cup (2 ounces) sliced sun-dried tomatoes

Bring a large pot of water to a boil over high heat. When it boils, salt the water and add the pasta. Cook according to package directions and drain when done.

Meanwhile, heat the oil in a large skillet over medium heat. Add the artichoke hearts. Cook for 3 to 4 minutes, or until just about heated through.”

“Add the shrimp and cook for 2 minutes, or until the shrimp are just pink and cooked through. Add the cooked pasta, pesto, and sun-dried tomatoes. Toss to coat the pasta and vegetables with the pesto.

NUTRITION PER SERVING: 758 calories, 80 g carbs, 17 g fiber, 46 g protein, 30 g total fat, 6.5 g saturated fat, 960 mg sodium”

Excerpt From: Joanna Sayago Golub & Editors of Runner's World. “The Runner's World Cookbook.” Rodale Press, 2013. iBooks.

This material may be protected by copyright.

 

Advertisements

7 bad habits of good runners by Jen Matz

 

  1. Starting out too fast. Going all out in the beginning may work for some runners – especially during shorter distance events — but most of us do better running negative or even splits. Negative splitting means you start off a race slower than goal pace and make up for lost time as you go on – this approach helps you finish a race feeling strong. To keep yourself from getting caught up in race day hype and sprinting out of the gate, wear a GPS watch so you can rein in the pace if it gets out of hand. Or try repeating a mantra to help you keep it slow.
  2. Skimping on sleep. The average adult needs around seven hours of sleep per night. During the peak of training, you may need even more shut-eye. Not getting enough sleep can weaken your immune system and impair your recovery time and performance. Aim to be in bed at least seven hours before you alarm is set to go off.
  3. Consulting Dr. Google. If you have knee pain, one of the first things you’ll probably do is Google something along the lines of “runner knee pain”. Don’t count on WebMD or a running blogger to accurately diagnose what’s ailing you. If you have more than just general aches and pains, and rest and ice isn’t helping, see your doctor. Only a checkup by a real, in-person doctor can get to the bottom of your injury.
  4. Not taking enough time off. If you get sick or hurt in the middle of training, it can be unsettling to take some unplanned rest days. But it’s always better to rest than push it when you’re not feeling 100 percent. Regular rest days are critical to recovery, and unscheduled rest days don’t always hurt either.
  5. Refueling improperly. Your next run’s success depends on what you did immediately following your last run. Refueling with the right foods within the right window of time can help your body replenish glycogen stores and repair muscles, so you’ll feel even stronger during your next workout. Refuel within 30 minutes to one hour of finishing up. Choose a snack that’s high in carbohydrates and contains a small amount of protein, like low-fat chocolate milk or whole wheat toast topped with peanut butter and sliced banana.
  6. Skipping the sunscreen. Outdoor athletes, like runners, have an increased risk of skin cancer. Unless you’re running on a treadmill, you need to cover yourself with sunscreen before every run. Note that 80 percent of the sun’s ultraviolet rays can penetrate through clouds and fog, so lather up everyday to be safe.
  7. Not switching things up. Do you always train the same way and run approximately the same race times? If you have big PR dreams, you’ll need to tweak your training in order to achieve them. Try following a different type of training plan, preferably one with regular speed workouts.

Do’s and Don’ts for Beginners

Running is a simple activity, but the following guidelines will help you succeed at it.

Don’t begin a running program without a full medical exam.

Don’t attempt to train through an athletic injury. Little aches and pains can sideline you for weeks or months if you don’t take time off and seek medical advice.

Do dress correctly. If it’s dark, wear white or, better yet, reflective clothing. If it’s cold, wear layers of clothing, gloves or mittens, and a wool ski cap to retain heat. Sunblock, sunglasses, a baseball cap, and white clothing make sense on hot days.

Don’t run in worn-out shoes (check them for broken-down heels or very smooth areas where you push off on your strides). Don’t run in shoes that are designed for other sports, such as basketball or tennis sneaks.

Do tell someone where you’ll be running and when you expect to return. Carry some identification and your cell phone.

Do some light stretching exercises prior to your run/walk workouts to reduce muscle tightness and increase range of motion. You should do even more stretching after the workout.

Do watch out for cars, and don’t expect “drivers to watch out for you. Always run facing traffic so that you can see cars approaching. When crossing an intersection, make sure you establish eye contact with the driver before proceeding.

Do include a training partner in your program, if possible. A training partner with similar abilities and goals can add motivation and increase the safety of your running.

Don’t wear headphones when running outside, whether you're “training or racing. They tune you out from your surroundings, making you more vulnerable to all sorts of hazards: cars, bikes, skateboards, dogs, and criminals.

Don’t run in remote areas, especially if you are a woman running alone. If you don’t have a partner, run with a dog or carry a self-defense spray (first ensuring it’s legal to use where you run). Don’t approach a car to give directions, and don’t assume all runners are harmless.”

Excerpt From: Burfoot, Amby. “Runner's World Complete Book of Running.” Rodale, 2009. iBooks.

 

 

Never trust a fart after mile 5…

I had always heard of the poor souls who have had the misfortune of having their stomach becoming angry while running a half marathon. But on November 9th at the Rock N Roll Marathon I witnessed this catastrophe in person.

As we were rounding through mile 7 I quickly noticed an odd smell that was coming down wind in front of me. I quickly saw a 40 something year old woman who looked to be struggling a bit with her strides. I was caught off guard from what I saw next. I noticed a brown ooze down her leg but what was worse was the brown stains from the top of the back of her shorts to the front of her shorts. I truly felt bad for the lady. She was trying to tough it out as best as she could but we were still staring down 6 more miles. Bless her heart.

It’s always best to make certain you eat the proper foods the night before and if you are going to try any gels make certain you do prior to the actual event. Oh yeah, make sure you know where all porta-potties are located.