Thursday, August 18, 2011

Running Recipes/Yummy (and healthy) Food

Hi all,
After posting a meal we made the other day on facebook, it was suggested that I start posting some of our recipes on here for all to try out!

I know the word healthy tends to send people running (pun intended) for the hills. However, our simple recipes are made to taste good and, as an added plus, aid in our nutritional needs and get us ready for the next big workout.

Here is one of my favorites... As Im running short on time and as an ode to the Pacific Northwest, Im gonna give you one of my favorite Giada recipes. Original recipes will come next week!:

Parmesan Crusted Salmon Sticks:

These are incredibly fast to make and so yummy (and healthy!). Enjoy!

  •  Ingredients: 
  • (18-ounce) Salmon fillet, skinned and preferably center cut 
  • 1/2 cup all-purpose flour
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 egg whites
  • 1 cup grated Parmesan
  • 1 cup seasoned bread crumbs
  • Olive oil, for drizzling
Dipping Sauce
  • 1/3 cup reduced fat mayonnaise
  • 1/3 cup lowfat plain yogurt
  • 1 tablespoon Dijon mustard
  • 1 tablespoon chopped fresh parsley or chives
For the Fish Sticks:
Preheat the oven to 450 degrees F.
Rinse the salmon fillet and pat dry with paper towels. Cut the fish in half to make 2 fillets each about 4 by 4 1/2-inches in size. Starting on the longest edge, slice the fillets into 1/2-inch pieces. Lay the widest pieces, from the center, cut side down, and slice in half lengthways so all the pieces are equally about 1/2 by 1/2 by 4 1/2-inches in size.
Place the flour in a medium bowl and season with the salt and pepper. Place the egg whites in another bowl and beat until frothy, about 30 seconds. Combine the Parmesan and bread crumbs in a third bowl.
Coat the salmon pieces in the seasoned flour and pat to remove any excess flour. Dip the floured salmon in the egg whites and then into the Parmesan mixture, gently pressing the mixture into the fish. Place the breaded salmon pieces on a liberally oiled baking sheet. Drizzle lightly with the olive oil. Bake for 15 to 20 minutes until golden brown.
Dipping Sauce: 
Mix the mayonnaise, yogurt, Dijon mustard, and parsley (or chives, if using) in a small dipping bowl.
Arrange the fish sticks on a serving platter and serve with the dipping sauce.

Hope you find time to try this out! Feel free to leave some comments on what you thought!

Monday, August 8, 2011

1500 meter race effort

Hey Everyone,

Well, my big plans to finish my track season with a great 1500 meter time, didn't play out as I had hope.  Even though my buddy Joe Gray, the reigning US 15k trail running champion, put in a great pacing effort and I had great encouragement from my training partners Brie Felnagel, Greg Leak and Dan Mclain, the race effort came up a few seconds short of what I was hoping to hit. To be truthful, I kind of fell asleep when Joe wasn't on the track with me.

The video is posted below.  If you put your watch to it you will see my splits were almost like a fartlek workout.
First 300- (:48)
Next 400- (61.8)
Next 400- (65.7)
Last 400- (60.2)
I basically ran 4:18 mile pace, then pinched it down to 4:04 mile pace, then back to 4:18 and finished at 4:02 pace. It end up this wasn't a very good depiction of my fitness, as I had hoped it to be.

I spoke with my coach, Matt Ellis, and we decided now would be a great time to take a few days off to recover from the high training cycle. After my short break, we will transition my focus to properly prepare for the Army Ten Miler on October 9th. Coach was pleased with my time in the qualifier last weekend, especially since I have mainly been doing aerobic threshold/ lactic threshold work--Ideal mid-distance training--on the track for the last 6 weeks.

Looking forward, I am excited to see what I can do in about 9 weeks from now. Unfortunately, there is still no word if I am on the All-Army National team yet, but I will be keeping my fingers crossed. During the preparation for the 10-miler qualifier, I have found a great new training partner. He has also become the newest member of our training group. His name is Greg Leak and he is a Second Lieutenant that literally works 3 blocks from me. He also lives less than 2 miles from the new place Asher and I are moving into. I am really glad to have a fellow officer around to log some mileage with. Greg is training for the Olympic trails in the half marathon, and he is going to have a great look at qualifying.

Thats all for now everyone. Hope all is well, I will drop a line again next week to layout the training plan my coach has for me between now and the big 10 miler.
Take Care!

Much Love and Mileage,

Tuesday, August 2, 2011

Heat wave!!

Table Rock Lake 
Hey everyone!
Just wanted to drop a line. I (Asher) have officially landed in Branson! It's 105 and climbing to 108. Prayers that I make it through the week of training in this heat! It's gonna feel great to get some good pool time for a change though :)
Hope everyone is well and having a great start to their week!
I've attached a picture of table rock lake as we flew into the Branson airport.

Much love and mileage,