As for us, we slept in and around 8am, Karel and I headed out for a fartlek run. Karel designed a great interval set for us and 9 miles later, our legs were ready for a windy "recovery" 1 hour bike ride.
The fartlek set was specific to pacing:
2 min @ 10K pace (6:20 min/mile for me) w/ 1 min walk
1 min @ 5K pace (6 min/mile for me) w/ 30 sec walk
30 sec sprint (well - my body doesn't know how to sprint so I was excited to see 5:30-5:40 min/mile for 30 seconds on my garmin 910Xt).
4 min EZ walk/jog recovery, then repeat
The main set was 45 minutes and eventually we will work our way up to an hour of intervals, with modifications as to the recovery and as we get closer to the IM, we will include longer intervals at a pace more specific to the long distance running. As for now, I am working super hard on my speed for the run so that when it is time to focus on tempo, my body will love the slower pace (thus a more efficient and stronger body).
After french toast and eggs for breakfast, it was time to prepare my lentil loaf and broccoli slaw for my two contributions to our Thanksgiving dinner.
1/2 can black beans (rinsed and drained)
2 cups boca veggie meat
3 eggs (1 whole, 2 whites)
1 bag frozen onion, bell pepper mix
Panko bread crumbs
Shredded cheese - cabot sharp
Spices - oregano, onion, rosemary, tumeric
1. In crockpot, cook beans, bean mix, lentils, veggie meat and onion mix, covered with water. Cook for 6-8 hours on low heat.
2. Drain water and store in Tupperware container until ready for baking (I did this a day ahead of time for easy prep on Thanksgiving).
3. In casserole dish, press bean and lentil mix until 3/4ths full (you will likely have leftovers). Spoon marinara on top.
4. Scramble eggs and pour on top of marinara. Gently fold marinara and eggs into the mean mix.
5. Sprinkle a light layer of bread crumbs and season.
6. Bake at 350 degrees for 1 hour, covered.
7. Remove from oven and sprinkle w/ shredded cheese.
We had a few other items on the table but none of them were vegetarian friendly so that means more for everyone else :) Thankfully, everyone enjoyed my slaw and lentil loaf.
Campy passed out early after enjoying his Thanksgiving feast.....perhaps this was a valuable lesson that we should all enjoy our "occasional" treats a few times during the year for they are best enjoyed when we "treat" ourselves for having good daily habits that keep us healthy and well, all year long.
As for today (Friday).......