It's a hot one today

Jeff and I were determined to get our run in today at lunch. We have been having trouble getting our two runs in each week. Something seems to get in the way.

Today is set to be the hottest day of the year and a hot, hazy, humid one at that. We started off good, planning on the 5:2 run/walk program. We had talked about increasing the run portion, but with the humity, we knew that wouldn't be good for us.

The heat got to us. Half way through the run we started taking longer walking breaks. The idea was just to be out there, no heart attacks or heat stroke for us.

We finished up and overall it was a good work out. We achieved our goal of getting out the door.

Ben

Morgan: Run 5 Min, walk 1 min

Hey Ben Thanks for the add! Today was a good run for me, we stuck to the 5:1 run, walk ratio.
I'm getting better, but I think I need to keep doing the 5:1 for awhile. Those hills were killer!
later dude.

Sorry about the Break

Whoops!

I've taken a break from the blog. I haven't taken a break from my running. I have been running two to three times a week on average the last couple of weeks. RNRHALF is still going to happen this year. Personally I'm glad. It will be a great time and I'm not worried about my time. I think a nice 2:30:00 will be enjoyable.

Beth and I have been talking and I might shoot for a tri, most likely a sprint tri.

Best Lasagna Recipe Every

Without further ado...

LASAGNA

MEAT SAUCE

1lb. Ground beef
1can tomato sauce
3 to 5 tbsp. extra virgin olive oil
Half of a small onion
1 small carrot
1 small stick of celery
Salt and pepper
Half broth bullion
¼ cup white wine

Chop the vegetables finely, saute’ in olive oil until soft; add ground beef, salt and pepper, bullion and wine; stir for a couple of minutes and add tomato sauce. Add a little bit of water if too dry, cover and let cook moderate heat for 30 to 40 minutes.

BECHAMEL SAUCE

2 cups milk
4 tbsp. unsalted butter
3 tbsp. unbleached all-purpose flour
Salt to taste

Heat milk in small saucepan over low heat. Melt butter in medium saucepan over medium heat. When it foams, add flour. Lower the heat and stir (if needed, move pan from heat while mixing). Add the milk at once, mixing energetically with a wrist to prevent lumps. Add salt and cook gently, mixing constantly, for 3 to 5 minutes, until the sauce has a medium thick consistency.

YOU WILL ALSO NEED:

1 box of pasta sheets for lasagna
2 cups of grated Parmesan cheese (or up to taste)

ASSEMBLY

Mix the meat sauce and the béchamel sauce together. Butter an 11 by 7 oven pan and start with a layer of pasta sheets. Cover with a layer of the mix (not too thick). Sprinkle with Parmesan cheese and start again. Your last layer has to be the meet, generously covered with the Parmesan cheese. Cook in 375-degree oven for 30 to 40 minutes (if you store it in the fridge and cook it later it may require more).

Enjoy!

Long Run err, kindof.

Okay, I have to get my Long Runs in on Sunday mornings. This waiting until my son goes to sleep is just not working. Granted, I did get a good walk in. I didn't try running because I wanted to keep my HR down below 70%. Pretty much did that except for the three minutes that I did run. Keeping the incline on my treadmill between two and four degrees with my speed around 3.7 mph kept my HR right were I wanted it.

I also missed my easy run this weekend. I'm switching my easy run to Friday's at lunch. Getting two runs in on the weekend just doesn't seem to be working lately.

Next post, the best lasagna recipe every!

5K Trail Run

Yes, I love the fact that I work right next to the 5K trail on Ft. Meade. Wouldn't you? It's safe and kept in good condition, even if some of us are out of shape. Today felt really good, I ran the entire course this time. This run was much different from last week. I didn't pay attention to my HR monitor and just took it easy through the hills. I kept my pace conservative betweeen a 10 and 12 minute pace.

It was a little hot today, about 85 degrees at lunchtime.

Distance: 3.5 miles
Time: 41:33

Another Day on the Track

Today was a good day, I was able to get to the track and do some intervals. I did 4x400 with a recovery lap in between each. This time I had my polar HR monitor on me. I ensured that every easy lap ended near 70 percent of MaxHR. It was nice out, near 80 degrees and the humidity was lower than it has been recently. I look forward to possibly swimming tomorrow for some cross-training.

Distance: 3.54 miles
Time: 40:23

It was awkward today to see that my Disney Marathon data had finally shifted off my watch's training log. I guess it should have gone away a lot quicker if I didn't take the last couple of months off.

The trial of miles.