tag:blogger.com,1999:blog-32724222159802803532024-03-05T18:16:28.126-05:00Run For SushiKaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.comBlogger121125tag:blogger.com,1999:blog-3272422215980280353.post-56267683960394146922014-01-26T18:59:00.000-05:002014-01-26T18:59:33.593-05:002013 + Current Running Personal RecordsHere are my current running race PRs and results from 2013 races.<br />
<br />
5K:<br />
Dexter Ann Arbor 5K 2013: 27:19<br />
<b>PR: Run Scream Run: 24:01 (2012)</b><br />
<b><br /></b>
10K:<br />
<b>PR: 5/3 Riverbank Run 10K 2013: 56:13 </b><br />
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Half Marathon:<br />
Park 2 Park Holland Half Marathon 2013: 2:02:13<br />
<b>PR: Detroit International Half Marathon 2013: 1:58:44 (woo!)</b><br />
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<b><br /></b>Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com0tag:blogger.com,1999:blog-3272422215980280353.post-76207381040622995642013-01-09T20:18:00.000-05:002013-01-09T20:18:02.556-05:002012 in brief reviewHowdy, pals! It's been a while. I'm pretty much done updating this blog (for now) as I've become super busy with grad school. It has been a good place to store my running times though!<br />
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After much dismay with injury, here's my 2012 race report (new PRs in bold!):<br />
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5K:<br />
Dexter-Ann Arbor 5K: 26:45<br />
Run Some Mora 5K: 32:00<br />
Run Scream Run 5K: <b>24:01</b><br />
Holiday Hustle 5K: 31:00<br />
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10K:<br />
Rum Some Mora 10K: <b>57:00</b><br />
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Half-marathon:<br />
Detroit International Half Marathon: <b>2:02:34</b><br />
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200-mile relay:<br />
Fred Meijer White Pine Trail 200-mile relay: <b>32:00:00</b> (for 10 people to run 200 miles!!)<br />
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And as I didn't spend a ton of time running this year, I went to a lot of concerts in my spare time. Here's a list, with artists in bold meaning they especially rocked.<br />
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(at Electric Forest Festival): <b>Das Racist, Paper Diamond, Bassnectar</b>, Papadosio, Datsik, <b>Santigold</b>, Chromatics, Girl Talk, Major Lazer, Dada Life, Mimosa, Big Gigantic<br />
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(at Pitchfork Music Festival): <b>Nicolas Jaar</b>, Sleigh Bells, Danny Brown, <b>Grimes</b>, Cults<br />
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(at SummerSet Music Festival): <b>RJD2 w/Break Science</b>, Zeds Dead, Yelawolf, <b>Big Gigantic</b> (again), Tea Leaf Green, Nit Grit, GriZ, <b>Nas</b>, MSTRKFT, Umphrey's McGee,<b> Paper Diamond </b>(again), <b>Black Star</b>, Lotus, Super Mash Bros, Infected Mushroom, <b>Pretty Lights</b><br />
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elsewhere: Atlas Sound, Amon Tobin, Paper Diamond (again), <b>Bassnectar</b> (again), The Magnetic Fields, <b>Band of Horses</b>, <b>Crystal Castles</b><br />
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what a year!<br />
<br />
Happy 2013! Find me on <a href="https://twitter.com/runforsushi">Twitter</a> or <a href="https://github.com/FOXFOXFOX">GitHub</a> if you want to stay connected.<br />
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cheers!Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com1tag:blogger.com,1999:blog-3272422215980280353.post-27905974069023796312011-12-30T14:17:00.000-05:002011-12-30T14:17:13.890-05:00My DecemberPhew! I once again managed to squeak through December, but only barely. Thanks for adapting to the blog hiatus-- it's now over! Here's what I was up to instead of blogging.<br />
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Working. A lot.<br />
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Studying for and taking finals.<br />
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Stress-baking.<br />
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Presenting at a research conference.<br />
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Putting up a Christmas tree.<br />
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Drinking. Duh.<br />
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Going to Mexico.<br />
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Seeing pink flamingos in the wild and flipping out. (a birder's dream!)<br />
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Attending parties.<br />
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Putting my laptop on my cat.<br />
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And a hat on my friend's dog.<br />
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Running very short distances.<br />
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And spending time with family.<br />
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Now that the bulk of the craziness is over, I'm feeling a bit more refreshed and ready to tackle the new year-- including starting training for my second marathon! More posts to follow soon; I'm back, baby.<br />
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how was your December?Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com3tag:blogger.com,1999:blog-3272422215980280353.post-8194573316816230382011-12-08T21:50:00.001-05:002011-12-08T21:52:04.634-05:00Blog Hiatus 2It's that time again: finals week.<br />
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<a href="http://runforsushi.blogspot.com/2010/12/holy-mega-blog-haitus-batman.html">Much like last year,</a> I've inadvertently taken a blog and other social media hiatus.<br />
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Will return to regularly scheduled programming after this:<br />
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<a href="http://www.nature.com/nri/journal/v6/n4/images/nri1808-f2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="231" src="http://www.nature.com/nri/journal/v6/n4/images/nri1808-f2.jpg" width="320" /></a></div>
<a href="http://www.nature.com/nri/journal/v6/n4/images/nri1808-f2.jpg">Source</a><br />
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OK? okay.Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com1tag:blogger.com,1999:blog-3272422215980280353.post-64625830405117227652011-11-27T22:26:00.001-05:002011-11-28T22:36:03.131-05:00The Blog Turns OneIn the midst of post-<a href="http://runforsushi.blogspot.com/2011/11/philadelphia-half-marathon-race-recap.html">Philly</a> work and Thanksgiving, I missed an important day: the blog's very <b>first birthday!</b><div>
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Last year I started this blog as a way to keep up with my family and friends, share some recipes and document my running and races. What's evolved has been amazing: connecting with the online running community, researching important food issues and sharing the grad school life has become something I look forward to each week.</div>
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So as the blog turns one today, I want to take a look back at RFS posts and highlight the best (and worst?) of the blog so far. </div>
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<b>The First Post: <a href="http://runforsushi.blogspot.com/2010/11/grad-school-is.html">Grad School Is...</a> </b>I wrote this post about grad school to show family what my life had been like the past few months. I later followed up with another post this summer, "<a href="http://runforsushi.blogspot.com/2011/08/grad-school-is.html">Grad School Is... 2</a>" and it hasn't changed that much since then.</div>
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<b>The Top 3 Posts: </b>One of the coolest things about having a blog is getting to see all of the traffic stats on your site. The top 3 posts this past year have been about <a href="http://runforsushi.blogspot.com/2011/02/fb-my-first-5k.html">My First 5K</a>, the bacterial <a href="http://runforsushi.blogspot.com/2011/05/contamination-station.html">Contamination Station</a> at work, and my first recipe on the site, <a href="http://runforsushi.blogspot.com/2011/03/make-ahead-meal-1-indian-sweet-potato.html">Indian Sweet Potato Hash</a>. The most surprising success is definitely my bacteria post-- seems like I get a lot of Google Image traffic. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBapCFsKc51DvRTPrsfzOwIaOBN5A7UHCu_w29k1flVh_Y4Nd3PgSC8kmFK8yUjEtdSiX8mgYaJX0gr8DT-mmM1rVfPwuqyjprY279RanrZItdRPh0hZhepOoegz-6BUFtKeG26GyUX6w/s1600/IMG_1216.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBapCFsKc51DvRTPrsfzOwIaOBN5A7UHCu_w29k1flVh_Y4Nd3PgSC8kmFK8yUjEtdSiX8mgYaJX0gr8DT-mmM1rVfPwuqyjprY279RanrZItdRPh0hZhepOoegz-6BUFtKeG26GyUX6w/s320/IMG_1216.JPG" width="320" /></a></div>
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<b>My Favorite Post: </b>Hands-down, my <a href="http://runforsushi.blogspot.com/2011/05/bayshore-marathon-recap.html">Bayshore Marathon Recap</a> post is the post I re-read most often. Probably not surprising, but it's the happiest I've felt all year for sure. And Bayshore 2012 sign-ups are coming up!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDntdl3aNHU_tCvAddB5d0-ylThIbPRZyUPGwYKFl4wc1zbd9HPKvqyQbCbPTniJ6JmXhhy77Fg-S7MKp7Uc55RH04S_FOg1V-pZJeTKnut_4BAwHQz_jnWXlMc-fTpZKdV6Fa2XAImVk/s1600/IMG_1977.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDntdl3aNHU_tCvAddB5d0-ylThIbPRZyUPGwYKFl4wc1zbd9HPKvqyQbCbPTniJ6JmXhhy77Fg-S7MKp7Uc55RH04S_FOg1V-pZJeTKnut_4BAwHQz_jnWXlMc-fTpZKdV6Fa2XAImVk/s320/IMG_1977.JPG" width="320" /></a></div>
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<b>The Most Helpful Running Post: </b>This one's a tie between<a href="http://runforsushi.blogspot.com/2011/07/5-ways-to-make-running-more-fun.html"> 5 Ways to Make Running More Fun</a> and <a href="http://runforsushi.blogspot.com/2011/01/tips-for-snow-running.html">Tips for Snow Running</a>. Not everyone has to deal with running in the snow!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRi1-BrkEbk0Mq4mC3wxi3ac3dir4GKNnIN10grEqj16gutfVlCOEHcsMZ-sZl27Ehhy5AN4zbfPucm_6MvktRKG96PT0Tlja1OVGL6IRiVovn9V1QqmYR4uQmASJMrW9k8FGLcn-jpvM/s1600/IMG_1060.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRi1-BrkEbk0Mq4mC3wxi3ac3dir4GKNnIN10grEqj16gutfVlCOEHcsMZ-sZl27Ehhy5AN4zbfPucm_6MvktRKG96PT0Tlja1OVGL6IRiVovn9V1QqmYR4uQmASJMrW9k8FGLcn-jpvM/s320/IMG_1060.JPG" width="320" /></a></div>
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<b>The Ugliest Post: </b>Another really popular post includes some of the worst pictures of me on the internet, namely, the <a href="http://runforsushi.blogspot.com/2011/07/worst-race-photos-ever.html">Worst Running Photos Ever</a>. Since the last installment, I unfortunately have enough fodder for a part 2 of this series. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJe3b-J_-wKtFcLvJeWo6A53rBmXf4ruKzZPYvLtIvgCG1Eve7bG0zxzxNHwofSgcjtrcIsOSQToGoZO6L38oxbWp8dzBQzC2I85BtF9PelcNt66h5CQn82pvoSv1S5dwx5DIPDvOaWvY/s1600/Screen+shot+2011-07-22+at+3.12.10+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJe3b-J_-wKtFcLvJeWo6A53rBmXf4ruKzZPYvLtIvgCG1Eve7bG0zxzxNHwofSgcjtrcIsOSQToGoZO6L38oxbWp8dzBQzC2I85BtF9PelcNt66h5CQn82pvoSv1S5dwx5DIPDvOaWvY/s320/Screen+shot+2011-07-22+at+3.12.10+PM.png" width="130" /></a></div>
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<b>The Most Informative Post: </b>My favorite informative post comes from an early series I did on the benefits of vegetarianism. While perhaps a bit science-heavy, the post about <a href="http://runforsushi.blogspot.com/2011/03/microbiology-of-factory-farmed-meat.html">Infectious Disease and Factory Farmed Meat</a> was interesting to research. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiybP1Jq1kzpTfhg2TUHTOIvh5OzxgSfWoop1ZdF7iS0ZNKUVnq3iwn548bePDPmmsh68jhQsrII71G8DpJpQquKu-iBNz-8Ur6PnWnx3IKNetbRvDYIgV-ZfVHFdYZKG1rXv59yereCJg/s1600/IMG_1425.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiybP1Jq1kzpTfhg2TUHTOIvh5OzxgSfWoop1ZdF7iS0ZNKUVnq3iwn548bePDPmmsh68jhQsrII71G8DpJpQquKu-iBNz-8Ur6PnWnx3IKNetbRvDYIgV-ZfVHFdYZKG1rXv59yereCJg/s320/IMG_1425.JPG" width="320" /></a></div>
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There are more posts I could reminisce over, but I have to get back to studying. With less than a month left in the semester, I'm counting down until Christmas! <b>Thanks for reading my blog</b> for the past year (or less!), I'm happy to have an audience (even if it's just my mom) to share with :) </div>Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com4tag:blogger.com,1999:blog-3272422215980280353.post-91475765173458608872011-11-22T12:12:00.001-05:002011-11-22T12:58:47.880-05:00Philadelphia Half Marathon Race RecapAfter <a href="http://runforsushi.blogspot.com/2011/11/philadelphia-half-marathon-week-11.html">12 weeks of training</a>, a few<a href="http://runforsushi.blogspot.com/2011/10/double-injury.html"> injuries</a> and more swimming I've ever done in my life, Sunday I ran the Philadelphia Half Marathon. And it was awesome.<br />
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I stayed in Philly with some girlfriends from college, and Saturday night we prepared an amazing feast of spaghetti, green beans and salad. This meal, plus a brownie for dessert, was the perfect fuel for the next morning.<br />
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Saturday night I couldn't sleep-- I was so nervous! Training has been a little bit less than stellar, and with my longest run only being 10 miles (stupid injury) I was feeling a bit unprepared. Nevertheless, the alarm went off at 5am and after the traditional toast and coffee, I was off to the start.<br />
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I don't think I was really prepared for how cold it was outside. I hadn't really brought much in terms of warmup gear and was super cold while waiting around for the start. After checking my one sweatshirt, I jumped into the bathroom lines just so I could huddle next to other runners for warmth.<br />
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As the sun began to rise, we lined up near the Rocky steps for the national anthem. A little after 7, we were off!<br />
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Mile 1: 9:46<br />
Mile 2: 9:52<br />
Mile 3: 9:42<br />
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My general strategy for this race was to have fun, not stop, and hopefully achieve <a href="http://runforsushi.blogspot.com/2011/11/philadelphia-half-marathon-week-11.html">one of the goals</a> I made last week. The entire race I kept focusing on my favorite race mantra: <b><u>In the first half, don't be an idiot. In the second half, don't be a wimp.</u></b><br />
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So for the first half, I kept it easy. The course was a little boring (a highway??) for the first few miles, then got more exciting as we headed into center city by all of the monuments. The crowd support was great, and the first half felt easy.<br />
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Mile 4: 9:50<br />
Mile 5: 9:38<br />
Mile 6: 9:18<br />
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At the half, I took a Gu and prepared to kick it into high gear for the second half. But then... hills. I like hills, even! And these were killer. Especially a long, winding uphill around mile 10.<br />
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Mile 7: 9:03<br />
Mile 8: 9:53 (shoe came untied)<br />
Mile 9: 9:23<br />
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I generally took a cup of gatorade and a cup of water at each station. I'm lucky that I generally don't have stomach problems, but I do get pretty thirsty!<br />
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After we passed the giant hill and the zoo, it was a downhill ride down MLK drive into the city. The scenery was pretty, but I was tired. I was happy that I didn't feel any injuries flaring up, but was ready to be done. All the while my Garmin was marking the course as being a little long (probably due to me weaving so much) and seeing the 12 mile marker about 0.25 miles further than my Garmin read really messed with me mentally.<br />
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Mile 10: 9:53</div>
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Mile 11: 9:21</div>
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Mile 12: 9:15</div>
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Mile 13: 9:08</div>
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Mile 0.35: 7:49 pace</div>
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I tried to power through for the last half. I wanted to PR so badly and knew I could if I kicked it up. I ran as hard as I could through the last half mile and crossed the line at <b>2:06:40</b>.<br />
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It only took about 3 seconds to realize that it wasn't a PR but so. close! My <a href="http://runforsushi.blogspot.com/2011/03/national-half-marathon-recap.html">National Half</a> time was 2:06:33-- I was just seven seconds off. As PR-ing was my <a href="http://runforsushi.blogspot.com/2011/11/philadelphia-half-marathon-week-11.html">'A' goal</a>, I'd say I earned an 'A-' for this one.<br />
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After collecting my medal, post race food and gear, I hightailed it back to center city for some food. I found an awesome little diner on 5th street and demolished a plate of eggs, Nova lox and hashbrowns. So good!<br />
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I had to head back pretty quickly to catch a flight, but I loved my time in Philly. It's a pretty city, a fun race, and full of friendly people. When I was walking back to my friend's apartment, so many random passerby congratulated me on my race! Well done, Philly.<br />
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Can't wait for my next race! Thanks again, everyone, for all of your support :)</div>Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com2tag:blogger.com,1999:blog-3272422215980280353.post-31501586583811015132011-11-15T20:44:00.001-05:002011-11-15T21:07:28.330-05:00Philadelphia Half Marathon Week 11 Recap + Goals<a href="http://runforsushi.blogspot.com/2011/08/philadelphia-and-purpose.html">Half Marathon </a>week is here! Wahooooo!!!<br />
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My training so far: <a href="http://runforsushi.blogspot.com/2011/09/week-1-philly-half-marathon-training.html" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px; text-decoration: none;">Week 1</a><span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;">, </span><a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training.html" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px; text-decoration: none;">Week 2</a><span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;">, </span><a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training_19.html" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px; text-decoration: none;">Week 3</a><span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;">, </span><a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training_26.html" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px; text-decoration: none;">Week 4</a><span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;">, </span><a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training.html" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px; text-decoration: none;">Week 5</a><span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;">, </span><a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training_10.html" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px; text-decoration: none;">Week 6</a><span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;">, </span><a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training_18.html" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px; text-decoration: none;">Week 7</a><span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;">, </span><a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training_23.html" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px; text-decoration: none;">Week 8</a><span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;">, </span><a href="http://runforsushi.blogspot.com/2011/11/philadelphia-half-marathon-training.html" style="background-color: white; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #cc3300; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px; text-decoration: none;">Week 9</a>, <a href="http://runforsushi.blogspot.com/2011/11/philadelphia-half-marathon-training_08.html">Week 10</a><br />
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This past week marked getting back into running (after being sidelined by <a href="http://runforsushi.blogspot.com/2011/10/double-injury.html">the injury</a>) and adjusting to the new dark hours (at 5pm!).<br />
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I've been trying to not run two days in a row lately. Although I really love running back to back, it might not be the best for my injury right now.<br />
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M- 1750m swim (1 mile!!)<br />
T- 3.6m run<br />
W- 1100m swim<br />
R- 3m run (inside while it <a href="http://runforsushi.blogspot.com/2011/11/snow.html">snowed</a>!)<br />
F- rest (slept through yoga... again)<br />
S- <a href="http://runforsushi.blogspot.com/2011/11/iron-turkey-5k-and-10k-recap.html">IronTurkey 15K race</a>!<br />
S- rest<br />
<b>totals: 16 run miles, 1.6 swim miles</b><br />
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Last week went pretty well! I'm feeling great after the IronTurkey and pain-free (so far). I'm getting pumped about the race this weekend and can't wait to head to Philly.<br />
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Something I've been thinking pretty hard about are my goals for this race. When I first started training, I was hoping to focus a lot on speed training and had a lofty goal:<b> sub 2:00</b>. Then, injury, illness and work struck, resulting in a full week and a half off of running to heal. Now I'm thinking about what's realistic to expect and strive for this weekend.<br />
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My <b>A+ goal</b>: sub 2:00. While I think it's pretty unlikely, might as well shoot for the moon :) This is a pace of <u>9:07 min/mi</u>.<br />
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<b>A goal</b>: Beat my PR from the <a href="http://runforsushi.blogspot.com/2011/03/national-half-marathon-recap.html">National Half</a>. This is a goal I think is possible and will be thrilled to meet. This means an average pace of at least <u>9:39 min/mi.</u><br />
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<b>B goal</b>: Beat my time from the <a href="http://runforsushi.blogspot.com/2011/03/fb-my-first-half-marathon.html">Detroit Half</a>. I feel confident that, barring disaster, I could nail this goal. I'll need an average pace of at least <u>10:45 min/mi</u>.<br />
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<b>C goal</b>: Cross the finish line!<br />
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No matter what happens on Sunday, I know I'll finish happy, strong and proud. I'm excited to run with my friend Kourtney, visit the city of brotherly love and run a rockin' race!Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com4tag:blogger.com,1999:blog-3272422215980280353.post-54130184958739323012011-11-13T13:14:00.001-05:002011-11-13T13:44:32.943-05:00Iron Turkey 5K and 10K Recap<div class="separator" style="clear: both; text-align: left;">
Yesterday I did my first ever combined race-- A 5K and 10K combo to become an IronTurkey!</div>
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The Ann Arbor Turkey Trot is a 5K and 10K race at a gorgeous park. You can run either event, or run both for a medal and glory at the end. As a final long run before the <a href="http://runforsushi.blogspot.com/2011/08/philadelphia-and-purpose.html">Philly Half</a>, I chose the latter :)<br />
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The morning started out like every other- toast and coffee. In retrospect, this probably wasn't enough food-- I got so hungry!<br />
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We made our way to the park in the cold Michigan morning. For the 5K, it was about 35 degrees. Brr! I took off for the 5K and had a hard time pacing myself for the shorter first part of the race.<br />
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Mile 1: 8:59<br />
Mile 2: 9:28<br />
Mile 3: 9:27<br />
0.16: 9:04 pace<br />
<b>5K time: 29:16</b><br />
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The park is really gorgeous and the course was one big loop throughout. There was a nice mix of rolling hills, bridges, forest and river. Just lovely.<br />
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After the 5K, we had about half an hour to wait around before the 10K started. I didn't feel like eating anything, but really wished they had gatorade besides just water.<br />
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Then the 10K started. The beginning was alright, but I quickly started to feel a little crummy. Because of <a href="http://runforsushi.blogspot.com/2011/10/double-injury.html">injury</a>, this would be the longest I've run in about 2-3 weeks, and I definitely used up a lot of energy during the 5K.<br />
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Mile 1: 9:49<br />
Mile 2: 9:36<br />
Mile 3: 9:33<br />
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After running the loop again, we still had one more lap to go. I was so tired at this point and wished for some sugar or gatorade! But pressed on with a little bit slower pace.<br />
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Mile 4: 9:34<br />
Mile 5: 9:49<br />
Mile 6: 10:24<br />
0.25: 10:26 pace<br />
<b>10K time: 1:01:18</b><br />
<b>IronTurkey total time: 1:30:34</b><br />
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Finally the finish was in sight! I attempted to sprint.. but didn't quite make it. I crossed the finish line and was immediately handed the IronTurkey medal. Awesome!<br />
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This is the first race I've ever run with no pressure-- no previous PR or time goals. It was fun to just run, enjoy the course and my fellow runners.<br />
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Plus, a medal at the end of a long run doesn't hurt either ;)<br />
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Holiday races are so fun! Are you planning on any turkey/jingle bell races this season?Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com1tag:blogger.com,1999:blog-3272422215980280353.post-20018932594210188142011-11-10T23:50:00.001-05:002011-11-11T00:16:28.042-05:00SnowSNOW.<br />
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I know that doesn't look like snow but... it's there.<br />
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I'm from Michigan, but every year seeing the first snowflake is pretty amazing. After working most of the day in a windowless lab, I made my way to departmental tea and looked out the window for the first time since the morning. Snowflakes!! I actually cheered for the snow.<br />
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Most of my friends hate it though: many come from warmer climates or just get sick of all of the cold and cloudy days. But... I really love winter. Fall is beautiful and summer is hot, but winter is truly awesome. The world becomes a frigid place and <a href="http://runforsushi.blogspot.com/2011/01/extreme-snow-running.html">running</a>, biking and hiking in it is amazing.<br />
<img alt="" border="0" id="BLOGGER_PHOTO_ID_5560346893380399746" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvBGBYJaLe5iVskU70NWmg3_jrRiifgMXUUxJiKdktOPLY0hHN2zLLRw8El3OUKK8L7B_AN_DKod3pVCu0sv66M5a9MpFwWpYXi1bHmks1o2kxwoNrWcAy19tc8fGn0MixOPNd4ngpZQc/s400/IMG_1213.JPG" style="color: #0000ee; display: block; height: 300px; margin-bottom: 10px; margin-left: auto; margin-right: auto; margin-top: 0px; text-align: center; width: 400px;" /><br />
Running through the wintery city or the snowy forest is unreal. The crisp air and quiet make me happy to be out on a run. I cannot wait for winter.<br />
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Right now, the snow won't stick. Right now, I'm pretending it doesn't sometimes <a href="http://runforsushi.blogspot.com/2011/04/strength-training-at-home.html">snow on April 18</a>. But soon...<br />
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It's going to be a winter wonderland :)Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com1tag:blogger.com,1999:blog-3272422215980280353.post-14247227147538673372011-11-08T13:16:00.001-05:002011-11-08T13:16:24.583-05:00Philadelphia Half Marathon Training Week 1012 days until the <a href="http://runforsushi.blogspot.com/2011/08/philadelphia-and-purpose.html">Philly Half Marathon</a>! Let's see how training is going...<br />
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but first, a look back: <span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;"> </span><span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;"><a href="http://runforsushi.blogspot.com/2011/09/week-1-philly-half-marathon-training.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 1</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 2</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training_19.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 3</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training_26.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 4</a>, <a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 5</a>, <a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training_10.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 6</a>, <a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training_18.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 7</a>, <a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training_23.html" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 8</a>, <a href="http://runforsushi.blogspot.com/2011/11/philadelphia-half-marathon-training.html">Week 9</a></span><br />
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To be quite honest, training is <b>not</b> going very well at all. After <a href="http://runforsushi.blogspot.com/2011/10/double-injury.html">another injury</a>, this past week was discouraging. Top it off with a nasty cold and I didn't get much done.<br />
<br />
I laughed out loud when last week a friend mentioned she read my blog and was "all caught up on my feet" (because of the injuries). So this week.. no more! Here's a pretty picture of campus instead.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghl6zQEeikRPaNMan65-lPWFtgo8A3dcKBq0ZS2TEGv14R67YDm82F36s_P7s2Uk3qSab8EQg7WepJN-IvorBVp-Bg_iv8-vu9AbXWw8lzC8rVtYVQHdh6lTvcarNy7CzK5j8Qs13YkaI/s1600/IMG_0177.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghl6zQEeikRPaNMan65-lPWFtgo8A3dcKBq0ZS2TEGv14R67YDm82F36s_P7s2Uk3qSab8EQg7WepJN-IvorBVp-Bg_iv8-vu9AbXWw8lzC8rVtYVQHdh6lTvcarNy7CzK5j8Qs13YkaI/s320/IMG_0177.JPG" width="320" /></a></div>
Anyway, I managed to squeak out a few workouts even though I couldn't run:<br />
M- off<br />
T- strength training for runners<br />
W- 9mile hilly bike and PT<br />
R- 1600yd swim<br />
F- off<br />
S- off<br />
S- 2.2 mile run (pain free!!)<br />
<b>total: 9 bike miles, 0.9 swim miles, 2.2 run miles</b><br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoSTgcyhmRLFkoDevl68E7WgDsd3eRcAqShxoT7gex8ZnIMuVowtlGoeZqx1x6uzL_WRQ7YSH9UwxH3I2bz-M1A8KTf0VeEMGF3VVxxFN-zk5stGASXHLHFq0YI47VpY8G8__F-Lwhyew/s1600/IMG_0168.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoSTgcyhmRLFkoDevl68E7WgDsd3eRcAqShxoT7gex8ZnIMuVowtlGoeZqx1x6uzL_WRQ7YSH9UwxH3I2bz-M1A8KTf0VeEMGF3VVxxFN-zk5stGASXHLHFq0YI47VpY8G8__F-Lwhyew/s320/IMG_0168.JPG" width="320" /></a><br />
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So obviously my mileage is super low for this point in the training cycle. It definitely makes me nervous heading into the half marathon being slightly underprepared. I'm back to running now, albeit carefully, and will be trying to slowly ramp up mileage again before next Sunday.</div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrWi42GVrryj5wDfWCtc7_ES2-WOLuW4frE09c9ovoYnNu5_vedkrnVSHxZqsxaeW-pVMmQyH8-0xI-pdzYUNF6uxQf7o92vOBaKyVHm9s9TZ8hgc8zwLhocq1BG6P_y35CTVB1IPJyeo/s1600/IMG_0178.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrWi42GVrryj5wDfWCtc7_ES2-WOLuW4frE09c9ovoYnNu5_vedkrnVSHxZqsxaeW-pVMmQyH8-0xI-pdzYUNF6uxQf7o92vOBaKyVHm9s9TZ8hgc8zwLhocq1BG6P_y35CTVB1IPJyeo/s320/IMG_0178.JPG" width="320" /></a><br />
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I'm hoping for one last long run before the race. Of course this depends on the ol' injury and what the physical therapist says, but I'm confident I'll cross the finish line happy in 12 days :).</div>
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How are your workouts going?</div>
</div>Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com2tag:blogger.com,1999:blog-3272422215980280353.post-55997828312601690582011-11-01T13:25:00.001-04:002011-11-01T13:25:43.233-04:00Philadelphia Half Marathon Training Week 9Sorry for the late recap! We're just 18 days away from the <a href="http://runforsushi.blogspot.com/2011/08/philadelphia-and-purpose.html">Philly Half Marathon</a>, and things are getting rough.<br />
<br />
But first, a look back: <span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;"><a href="http://runforsushi.blogspot.com/2011/09/week-1-philly-half-marathon-training.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 1</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 2</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training_19.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 3</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training_26.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 4</a>, <a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 5</a>, <a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training_10.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 6</a>, <a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training_18.html" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 7</a>, <a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training_23.html">Week 8</a> </span><br />
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This past week started out great with a 10 miler at a 9:29 average pace. I ran with a fast friend and we kicked butt!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDMsMEeQgVzJigPXziVoOGrSwYWqjunpizU7kEmYEYCpbpPGeq7mzdNJpuvWmaAIpdNrKqTzRH6e0iFdZR9ApeOYTOBXKvDWj1Dlyp98H_ArOo22wF8J_2S6szMoKEOzwDVEhrGkXCZEQ/s1600/IMG_0886.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDMsMEeQgVzJigPXziVoOGrSwYWqjunpizU7kEmYEYCpbpPGeq7mzdNJpuvWmaAIpdNrKqTzRH6e0iFdZR9ApeOYTOBXKvDWj1Dlyp98H_ArOo22wF8J_2S6szMoKEOzwDVEhrGkXCZEQ/s320/IMG_0886.JPG" width="320" /></a></div>
Riding on that high, I pushed through some pain I probably shouldn't have for a speed workout on Wednesday. After that, it was time to face reality and take responsibility for <a href="http://runforsushi.blogspot.com/2011/10/double-injury.html">another injury</a>. The inside of my right heel flared up and really hurt for the rest of the week, so I took time off running and focused on cross training.<br />
<br />
M- 10m long<br />
T- strength training for runners<br />
W- 9x400m @ 7:45min/mi pace<br />
R- 1000yd swim<br />
F- off<br />
S- off<br />
S- 2.75m elliptical<br />
<b>total: 15 running/elliptical miles, 1000yd swim</b><br />
<b><br /></b><br />
I've said it before and I'll say it again: <u>being<a href="http://runforsushi.blogspot.com/2011/10/double-injury.html"> injured</a> sucks</u>. Even after taking a bunch of rest, my foot still hurt quite a bit on Sunday. I tried out this space-age elliptical at the gym and found it gave a pretty good workout with no impact.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzJilaz5BHWKPi2cBkwG2EU7I4sI5f6_D7VJ8PX37tcCnT5wY7DdwRcth60VSk896pJgMwK4LDrWMEVnWzcF-SjGh0ooIngt8TEfik1Lmpn375yk-RRqwOjO1t04L9nNWKG6psO3FGOTo/s1600/IMG_0163.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzJilaz5BHWKPi2cBkwG2EU7I4sI5f6_D7VJ8PX37tcCnT5wY7DdwRcth60VSk896pJgMwK4LDrWMEVnWzcF-SjGh0ooIngt8TEfik1Lmpn375yk-RRqwOjO1t04L9nNWKG6psO3FGOTo/s320/IMG_0163.jpg" width="320" /></a></div>
And then, I got a cold. It seems like one roadblock after another over here! The good news is that after almost a week off, the foot pain has gone away. I have another PT appointment tomorrow, and then hopefully will attempt my first run in a week. Assuming things go smoothly, I'll try to get back on track!<br />
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With all of the setbacks, I'm even more unsure of hitting my target goal pace for the race. But I know that taking a little time off now is far better than having to take months off later for a worse injury. Perspective is important.<br />
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How do you stay on track when your body isn't feelin it?Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com1tag:blogger.com,1999:blog-3272422215980280353.post-59683083670444358742011-10-27T21:58:00.001-04:002011-10-27T21:59:13.589-04:00Double Injury<i>((sadly not as cool as a <a href="http://www.youtube.com/watch?v=44zgBmrBMhY&feature=related">Double Rainbow</a>))</i><br />
Injured again. And it sucks.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhywvUAScgszKZaMU1TAdMiu-_JYpse6hhEL9iN74eYoJimyjxdID9DF4vtC3CAQEqp3bXUTo1LTm0IvEShvq6HcFdIn5voFOZHeNxQCp9GFukQSkG8rUnX5xnRsRSHYAukmUommLhasAQ/s1600/photo+%25284%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhywvUAScgszKZaMU1TAdMiu-_JYpse6hhEL9iN74eYoJimyjxdID9DF4vtC3CAQEqp3bXUTo1LTm0IvEShvq6HcFdIn5voFOZHeNxQCp9GFukQSkG8rUnX5xnRsRSHYAukmUommLhasAQ/s320/photo+%25284%2529.JPG" width="240" /></a></div>
Backstory: <a href="http://runforsushi.blogspot.com/2011/05/bayshore-marathon-recap.html">ran my first marathon,</a> a week later <a href="http://runforsushi.blogspot.com/2011/06/dexter-ann-arbor-5k-recap.html">sped through a 5K</a>, developed <a href="http://runforsushi.blogspot.com/2011/06/flexible-tri-training.html">peroneal tendonitis</a> on my left foot. Went to <a href="http://runforsushi.blogspot.com/2011/10/what-ive-been-up-to-lately.html">physical therapy</a>, got stretches/homework to do at home.<br />
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Unfortunately, this time the injury is in my right foot. After a<a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training_23.html"> 9 miler last week</a>, I got pretty intense pain (only when walking) on the inside (calcaneal area) of my right heel. It faded last week, but after 10 this week flared up again.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYG7pZd-uLz66irNZjowGTUpfvxndvn5784TCiFWdMCuJ3ma7y-bLpAY2wXYWTMJh1U9ujLVVE373uCcp5KPZ_YYLOiqsXhsGSi2MtAEf-VYdKozJ_8rhAmlxnyLpk_5RtO50ZKmbPBT0/s1600/ankle_joint.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYG7pZd-uLz66irNZjowGTUpfvxndvn5784TCiFWdMCuJ3ma7y-bLpAY2wXYWTMJh1U9ujLVVE373uCcp5KPZ_YYLOiqsXhsGSi2MtAEf-VYdKozJ_8rhAmlxnyLpk_5RtO50ZKmbPBT0/s1600/ankle_joint.jpg" /></a></div>
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<a href="http://www.medialmalleolar.com/diagrams.html">Sourc</a>e</div>
I'm not sure what's wrong with it, but it feels like tendonitis. Again.<br />
<br />
The physical therapist told me that a very common cause of foot pain is tight calves. When the calf muscle tightens up, it pulls unevenly on the foot tendons and causes injuries. Because of this, she recommended I pick up a Step Stretch.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiroiQiYbWnK2GRNc-l7LZjDGE-K6JLbmHwO1SVpUF6oGcLSShp9e6mlPSV0VBpUVDHPKtepJDV4X08iCLgjRnHbmxro8_iSMbdtru0jUaIkfMR_aSAVTKT-ia2ppPXbfSMDcQuRnpJz9g/s1600/photo+%25283%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiroiQiYbWnK2GRNc-l7LZjDGE-K6JLbmHwO1SVpUF6oGcLSShp9e6mlPSV0VBpUVDHPKtepJDV4X08iCLgjRnHbmxro8_iSMbdtru0jUaIkfMR_aSAVTKT-ia2ppPXbfSMDcQuRnpJz9g/s320/photo+%25283%2529.JPG" width="320" /></a></div>
The Step Stretch is basically a piece of plastic that rocks back at an angle and gives a deep calf stretch. It's intense, but really loosens up your calves. Hurts so good.<br />
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Between using the Step Stretch and doing other balance exercises, I wonder if my current "injury" is just my foot tendons becoming used to correctly balancing my weight when I run.<br />
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Regardless, I'm icing, stretching and reducing my mileage drastically. The most important thing I learned from my first injury experience: running through pain is always a bad idea.<br />
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So today, instead of a 5 miler, I hit the pool. Not as much fun, but alright nonetheless.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP2_FQaNFxCC1y8ztcZRJCLxDmnqKYDzn5WLi9o5bur98viyq9Q9NPHgPn1qOP5YqyyNsRoyJNawLV3UtxIPQCx_VDywkwcCLGxk_9YWwC1e3kF0eTFWppA7M-JuVh3BCncLRQTKoeBQg/s1600/photo+%25285%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP2_FQaNFxCC1y8ztcZRJCLxDmnqKYDzn5WLi9o5bur98viyq9Q9NPHgPn1qOP5YqyyNsRoyJNawLV3UtxIPQCx_VDywkwcCLGxk_9YWwC1e3kF0eTFWppA7M-JuVh3BCncLRQTKoeBQg/s320/photo+%25285%2529.JPG" width="320" /></a></div>
How do you deal with injury/setbacks when working out? I'm sick of being out of commission!Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com2tag:blogger.com,1999:blog-3272422215980280353.post-90936629512198509002011-10-23T22:10:00.002-04:002011-10-23T22:10:39.867-04:00Philadelphia Half Marathon Training Week 8Last week was one of complete insanity. It was wonderful but incredibly busy. I once again managed to stay relatively on top of my workouts though.<br />
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Previously on PHMT: <span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;"><span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;"><a href="http://runforsushi.blogspot.com/2011/09/week-1-philly-half-marathon-training.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 1</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 2</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training_19.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 3</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training_26.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 4</a>, <a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 5</a>, <a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training_10.html" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 6</a>, <a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training_18.html">Week 7</a></span></span><br />
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This week I started out strong with a solid 9 miles all over Ann Arbor. I kept a great pace and the weather held out. Hopefully tomorrow is just as nice when I tackle 10!<br />
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Remember how last week I was babbling about <a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training_18.html">quality workouts</a>? Well this week was less than quality. It was pouring rain, so on Wednesday and Thursday I hit the treadmill. Even when running tempo runs, I never feel as spent after a treadmill workout.<br />
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M- 9m long<br />
T- light strength training<br />
W- 4m tempo (2m @ 8:57-9:02 pace) treadmill<br />
R- 3m treadmill<br />
F- off (skipped yoga)<br />
S- off<br />
S- 4m fall run<br />
<b>total: 20 miles</b><br />
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I'm glad I even managed to squeeze in the two treadmill workouts. This week was straight up <u>absurd</u> for science work. UM hosted a microbial pathogenesis conference this weekend and I worked my tail off to get ready.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrha4PDVl1SsznTAtqGL_MKVDj6z2Bdi0SOu9qp_Q1poAeFTUvRXD3za2gMbeWR0VApZCqK13feihTLJJBHXQcOZHKjneY0IxbSkTN68L-Echl2eMNQScBZ7qFSH0m6qQdjBG8FvYnA10/s1600/IMG_1035.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrha4PDVl1SsznTAtqGL_MKVDj6z2Bdi0SOu9qp_Q1poAeFTUvRXD3za2gMbeWR0VApZCqK13feihTLJJBHXQcOZHKjneY0IxbSkTN68L-Echl2eMNQScBZ7qFSH0m6qQdjBG8FvYnA10/s320/IMG_1035.jpg" width="240" /></a></div>
It was an amazing conference, much bigger than <a href="http://runforsushi.blogspot.com/2011/07/colorado-and-workout-recap.html">the last one I went to.</a> There are so many fantastic scientists and students in the midwest and I feel like I learned so much. I also got great feedback on my project and am excited to move forward.<br />
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Luckily the warm weather is coming back a little bit, so the 10 miles should be smooth tomorrow. Only 4 weeks till the race!<br />
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Happy running and studying :)Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com0tag:blogger.com,1999:blog-3272422215980280353.post-29395666817842520462011-10-18T20:02:00.000-04:002011-10-18T20:02:21.296-04:00Philadelphia Half Marathon Training Week 7Sorry for the late posting! Grad school is totally kicking my butt lately-- but I kinda like it :) Let's take a look back at<a href="http://runforsushi.blogspot.com/2011/08/philadelphia-and-purpose.html"> half marathon training</a> for Week 7...<br />
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Previously: <span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;"><a href="http://runforsushi.blogspot.com/2011/09/week-1-philly-half-marathon-training.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 1</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 2</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training_19.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 3</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training_26.html" style="border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 4</a>, <a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training.html" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 5</a>, <a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training_10.html">Week 6</a></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRn3lAOFg4hffYwwmZYB8AIygqeJa5bJZpmhmj25QufKaiTR__ZiAKbbzhYFJzv_ud5qULhFugIltIrKLwz6D6Bt8jJFkSC4FtVsJ1JE8ODMe74gYnEynNfkbibMdxRT4_ilR3ZoQD4VA/s1600/IMG_0055.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRn3lAOFg4hffYwwmZYB8AIygqeJa5bJZpmhmj25QufKaiTR__ZiAKbbzhYFJzv_ud5qULhFugIltIrKLwz6D6Bt8jJFkSC4FtVsJ1JE8ODMe74gYnEynNfkbibMdxRT4_ilR3ZoQD4VA/s320/IMG_0055.JPG" width="320" /></a></div>
After running the <a href="http://runforsushi.blogspot.com/2011/10/big-house-big-heart-10k-recap.html">Big House Big Heart 10K</a> last Sunday, I wasn't sure what to do about my long run. Should I do another, just a few days after the 10K? Skip it entirely? I ended up making my workouts up a little on the fly, but it worked out.<br />
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M- 4m arboretum run<br />
T- strength training<br />
W- 8x400m @8:00min/mi pace, with w/u and c/d for 3 miles<br />
R- 5m hill run<br />
F- yoga<br />
S- 3m trails<br />
S- off<br />
total: <b>15 miles </b><br />
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While my overall mileage was a little lower last week, I definitely got in more<b> quality</b> workouts. Wednesday I hit the track for a speed session with 400m repeats. I felt awesome after! Then Thursday I tackled one of my hilliest routes today and rocked it out.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrV3YRPFX_0uSvqdaWiq_ROpJcnAUQab-u2P9YIL3IS4FmO6zFEgBtZGxkOXxhQ_dU9WK-uWRVDIyw7BEbDzEIYePU0AauE96mYMsPqQwGZzu_Sl3qW83lRQblIo3oePNCvH3zZSiKaC0/s1600/IMG_0061.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrV3YRPFX_0uSvqdaWiq_ROpJcnAUQab-u2P9YIL3IS4FmO6zFEgBtZGxkOXxhQ_dU9WK-uWRVDIyw7BEbDzEIYePU0AauE96mYMsPqQwGZzu_Sl3qW83lRQblIo3oePNCvH3zZSiKaC0/s320/IMG_0061.JPG" width="320" /></a></div>
Often times I'll run a flat or net downhill route because it's a lot easier. But I find that I don't get as good of a workout, or improve as much as I should week to week. With the race drawing closer (less than 5 weeks!) I'm going to make a conscious effort to <b>focus</b> on my training. In short, 15 miles of hard workouts > 20 miles of flat routes!<br />
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And with that, I'm off for another week of classes, work and running in Ann Arbor. There's a microbiology conference at UM this weekend, so I'm working round the clock to get ready. My lab bench tells all:<br />
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complete insanity.<br />
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happy running and studying!<br />
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***Shout-out to all of my friends who rocked 13.1, 26.2 or otherwise this weekend! Including: Linnea, Clare, David H, Keith W, Ariell, Mallory, Pat, Corinne and Ann Marie! What a bunch of champions :)Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com0tag:blogger.com,1999:blog-3272422215980280353.post-65096986821203062612011-10-12T22:24:00.001-04:002011-10-12T22:24:24.262-04:00Somewhat Healthy Apple PieIn college I finished off many a bad cafeteria meal with a piece of apple pie from the dessert bar. I'd microwave it for 30 seconds, add some ice cream, and forget the mess that was my college life.<br />
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Since coming to grad school there's no dining hall open and full of pre-made desserts. Last night I decided enough was enough: I was getting some apple pie! So I consulted Better Homes and Gardens.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_7dLY80m-h_tUWuXiWE5eB8D-cU4yzMcgl3QwzTUx7wr_B1T4GxJwraJbp237NMB1thOEKWs9gXXyVGYa_JyHGGDEem0ogZCstffpWN4U1Nfvy2TcSjQckuxsbpKtQUDdGtDb0whQuYc/s1600/IMG_1029.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_7dLY80m-h_tUWuXiWE5eB8D-cU4yzMcgl3QwzTUx7wr_B1T4GxJwraJbp237NMB1thOEKWs9gXXyVGYa_JyHGGDEem0ogZCstffpWN4U1Nfvy2TcSjQckuxsbpKtQUDdGtDb0whQuYc/s320/IMG_1029.JPG" width="320" /></a></div>
This cookbook never leads me astray. It's one I grew up with, and my mom passed down her version to me last year (on the left). In college I bought the updated version to have in my dorm, because I missed the peach cobbler recipe!<br />
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My version of the BH&G apple pie is a little bit healthier and pretty quick to make. You're supposed to use granny smith apples for the pie, but I live on the edge, and honeycrisp are the bomb.<br />
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Peel and slice those apples (I only used 3 of these guys),<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi8vJfiW5GnC9vrK99NadrSqqgr-59sbXm3vwq4As4le8Bp5KK6s16L3iYwi16oM-N9gsZYCWgNAM46Dt5oFYShc5j1rKcLluEKeRzmnNr7TWH0h3c8KF6etJN0spPgK0nb-GSwNGtTug/s1600/IMG_1024.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi8vJfiW5GnC9vrK99NadrSqqgr-59sbXm3vwq4As4le8Bp5KK6s16L3iYwi16oM-N9gsZYCWgNAM46Dt5oFYShc5j1rKcLluEKeRzmnNr7TWH0h3c8KF6etJN0spPgK0nb-GSwNGtTug/s320/IMG_1024.JPG" width="320" /></a></div>
and add to the dry mix of sugars and flour.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRnWYjtqndCi98MZjiggowhTPxJKXbr2y8ibKx5JAr1bISd6fKBQr6KhQY8n5HxiwdLGEjf8ATeuIrVVAy0pjYRkQ2jm_sO9A3F_hxsR4EYnUFQ1_toTrGknBukh0lD2A16fFSzmAZDQg/s1600/IMG_1026.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRnWYjtqndCi98MZjiggowhTPxJKXbr2y8ibKx5JAr1bISd6fKBQr6KhQY8n5HxiwdLGEjf8ATeuIrVVAy0pjYRkQ2jm_sO9A3F_hxsR4EYnUFQ1_toTrGknBukh0lD2A16fFSzmAZDQg/s320/IMG_1026.JPG" width="320" /></a></div>
Don't have time/energy/crisco to make your own crust? Get some of these.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBMrtQ0Z2Oz32luVGPbn2pCR3lQnLlPh8-icKJxm9OUNZ2H-FbMRCHubzin-riGPDYIfhkLwXQoYy1-pvfSA8Ov5kQ6xjtSCGD52vhFcI0iMXyWTTVyyup37kZmscPVbyeu2HWXK8f-kQ/s1600/IMG_1030.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBMrtQ0Z2Oz32luVGPbn2pCR3lQnLlPh8-icKJxm9OUNZ2H-FbMRCHubzin-riGPDYIfhkLwXQoYy1-pvfSA8Ov5kQ6xjtSCGD52vhFcI0iMXyWTTVyyup37kZmscPVbyeu2HWXK8f-kQ/s320/IMG_1030.JPG" width="320" /></a></div>
Lay one in a pie plate.<br />
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Put those apples on top,<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5I3jpSjR0lSaOYdIJwoy9rSdnkYatB0Gdha0FyY-97XG5uThKgRR7ZT6TvDbbXwM7RQn73n14F0MtTvEpz3ciBtLpPnkfdKg1366pof2TOMM8yj53H_0S1R9pbBt8QIG7vfZXcXe_HLo/s1600/IMG_1027.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5I3jpSjR0lSaOYdIJwoy9rSdnkYatB0Gdha0FyY-97XG5uThKgRR7ZT6TvDbbXwM7RQn73n14F0MtTvEpz3ciBtLpPnkfdKg1366pof2TOMM8yj53H_0S1R9pbBt8QIG7vfZXcXe_HLo/s320/IMG_1027.JPG" width="320" /></a></div>
and then get funky with your top designs. The only cookie cutters I have are from <a href="http://runforsushi.blogspot.com/2010/12/2-weeks-without-running.html">gingerbread cookie making</a>, but I think it looks pretty sharp.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNwSvt8JwZnsdF9HemXh7tt8sSTXcYbqz2Ctkonk81RBOTEpqWMrVhtHrq51pvuuVf9tMNV6QnHHE1PjduURtXXaXnjZu2uclUKWuiXTCYkqyAZCRr6GMXEhWI9e7wwPhuC1CgTLdSZw8/s1600/IMG_1028.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNwSvt8JwZnsdF9HemXh7tt8sSTXcYbqz2Ctkonk81RBOTEpqWMrVhtHrq51pvuuVf9tMNV6QnHHE1PjduURtXXaXnjZu2uclUKWuiXTCYkqyAZCRr6GMXEhWI9e7wwPhuC1CgTLdSZw8/s320/IMG_1028.JPG" width="320" /></a></div>
Bake.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMPunfBg22VWcEkOTXukv9a9yu_TkrG3NLdyCBD9Ktrv3tZqUX0ZpQcthqj9maE0WcVwaj7MjQ0xB7Lc11HuDum-D9Bzd7Kx2X4Q9dXYoq8ih4HrPIUzVoVOGlAIcfSefxf61GWTVfmiU/s1600/IMG_1031.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMPunfBg22VWcEkOTXukv9a9yu_TkrG3NLdyCBD9Ktrv3tZqUX0ZpQcthqj9maE0WcVwaj7MjQ0xB7Lc11HuDum-D9Bzd7Kx2X4Q9dXYoq8ih4HrPIUzVoVOGlAIcfSefxf61GWTVfmiU/s320/IMG_1031.JPG" width="320" /></a></div>
Eat, preferably warm and with ice cream.<br />
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This pie was far better than the ones I had in college, and was pretty fun to make, too. Definitely tastes like fall!<br />
<br />
<b><u>Recipe</u></b><br />
Makes 1 pie, 16 small slices.<br />
Prep time: 20 minutes<br />
Cook time: 60 minutes<br />
<br />
<u>Ingredients</u><br />
1 box frozen pie crust (or make your own!)<br />
3 large apples, sliced, any kind (I like granny smith and honey crisp!)<br />
1/4 cup white sugar<br />
1/4 cup brown sugar<br />
4 TBSP flour<br />
1/4 tsp cinnamon<br />
1/4 tsp nutmeg<br />
<br />
1) Peel, slice and core your apples.<br />
2) Mix sugars, flour, cinnamon and nutmeg and pour over apples.<br />
3) Unroll one pie crust and place into pan. Pour apples on top and spread evenly.<br />
4) Unroll other pie crust and cut into strips for lattice top, cookie cutter shapes for a shaped top, or cover the pie entirely for a flat crust.<br />
5) Bake at 375 for 30 minutes, check, then bake until top of pie is slightly brown.<br />
6) Let cool, slice and enjoy!<br />
<br />Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com0tag:blogger.com,1999:blog-3272422215980280353.post-74909631722737757892011-10-10T21:33:00.000-04:002011-10-10T21:33:52.200-04:00Philadelphia Half Marathon Training Week 66 weeks down, 6 weeks to go for the <a href="http://runforsushi.blogspot.com/2011/08/philadelphia-and-purpose.html">Philly Half Marathon</a>!<br />
<br />
A look back: <span class="Apple-style-span" style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;"><a href="http://runforsushi.blogspot.com/2011/09/week-1-philly-half-marathon-training.html" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 1</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training.html" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 2</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training_19.html" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 3</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training_26.html" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #cc3300; text-decoration: none;">Week 4</a>, <a href="http://runforsushi.blogspot.com/2011/10/philadelphia-half-marathon-training.html">Week 5</a></span><br />
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This week I really ramped it up with some speed! All of my runs were 9:30 pace or under, and I hit 20 miles this week. That's my fastest week... ever!<br />
<br />
M- <a href="http://runforsushi.blogspot.com/2011/10/what-ive-been-up-to-lately.html">7m long (speedy!)</a><br />
T- Strength Training for Runners<br />
W- 4m run<br />
R- 3.5m trail run<br />
F- rest and <a href="http://runforsushi.blogspot.com/2011/10/what-ive-been-up-to-lately.html">physical therapy</a><br />
S- rest<br />
S- <a href="http://runforsushi.blogspot.com/2011/10/big-house-big-heart-10k-recap.html">BHBH 10K!</a><br />
<b>total: 21 miles</b><br />
<br />
Ann Arbor has been gorgeous lately, and I had a great time at yesterday's<a href="http://runforsushi.blogspot.com/2011/10/big-house-big-heart-10k-recap.html"> Big House Big Heart 10K</a> (and even PRed!)<br />
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But with 6 weeks left to go of training, I'm starting to get worried I won't make my goal! I have a somewhat ambitious goal for this half that I'll share soon :)<br />
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Until then, I'll keep running fast and logging those miles. But first, I have laundry and a Lions game to keep track of.<br />
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Happy running!Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com2tag:blogger.com,1999:blog-3272422215980280353.post-57452816082901727612011-10-09T17:50:00.000-04:002011-10-09T17:50:17.811-04:00Big House Big Heart 10K RecapWhat a lovely day it's been! I woke up and took on the Big House Big Heart 10K for the second time, and nailed a 3.5 minute PR!<br />
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The story begins with an early morning breakfast of coffee and banana + choc PB.<br />
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We biked to the start, right at Michigan Stadium (aka the Big House). Lining up with the 4,000 other 10Kers (10,000 more would run the 5K later) was exhilarating and the sun rose just before we started.<br />
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And then we were off! I had a few goals: start slow, PR from last year (1:00:58) and have fun. I've been struggling with a minor cold all week but it didn't affect me too much.<br />
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The loop is nice: you run through campus, downtown residential areas and finish on the 50 yard line at the Big House. The fall colors have really started to pop in Ann Arbor, too. So pretty.<br />
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Mile 1: 9:46<br />
<br />
Mile 2: 9:21<br />
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Mile 3: 9:10<br />
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During the second round, I tried to pick up the pace but was really starting to hurt. Running this fast is hard!<br />
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Mile 4: 9:20<br />
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Mile 5: 8:55<br />
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Before I knew it, we were rounding the last corner to head into the Big House! The tunnel in is the absolute COOLEST part-- I get goosebumps every time!<br />
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Mile 6: 8:56<br />
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Mile 0.24: 8:05 pace<br />
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Then it's just a short sprint across the finish...<br />
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And I was done with a time of<b> 57:14, a new PR!</b><br />
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Post-run rice krispie treats occurred. And I attempted the<a href="http://en.wikipedia.org/wiki/Heisman_Trophy"> Heisman</a> trophy pose.<br />
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Clearly I'm not Heisman material.<br />
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Once I made it back home, it was egg sandwich and apple cider time. Demolished in 0.005 seconds.<br />
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I love this race and was so happy to PR! Can't wait for the rest of my fall racing schedule to get here!Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com3tag:blogger.com,1999:blog-3272422215980280353.post-81973528740060041112011-10-08T10:09:00.000-04:002011-10-08T10:13:43.418-04:00What I've Been Up To LatelyIt's no secret that grad school is hard. This past week has been one of the more insane weeks, but I've managed to keep my head on straight. Here's what I've been up to instead of blogging.<br />
<br />
1) Seeing Pretty Lights in Detroit<br />
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I first saw Pretty Lights <a href="http://runforsushi.blogspot.com/2011/08/lollapalooza-2011.html">live at Lollapalooza</a>, but ended up leaving early because I was sick. Last weekend we hit up the Fillmore in Detroit for another show and it was rad.<br />
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2) Studying, studying and studying some more<br />
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With the first big immunology exam yesterday, I spent all week learning about B cell differentiation. It's about as fun as it sounds.<br />
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3) Messing up experiments<br />
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Enough said.<br />
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4) Running fast!<br />
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Potentially as a byproduct of all of the stress, I've really kicked up my pace this week. I had a long run with an average 9:25 pace and two 4 mile runs at around 9:19 and 9:37, respectively.<br />
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5) Physical therapy<br />
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The<a href="http://runforsushi.blogspot.com/2011/06/flexible-tri-training.html"> post-marathon injury</a> lives on. I finally went and got my foot checked out and had my first PT session this week. It seems like most of my issues are from balance/misalignment, so they shouldn't be too hard to fix.<br />
<br />
6) Drinking a boot full of beer<br />
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After all of the nuttiness of this week, das boot cures all.<br />
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This weekend: more work, shopping, cooking chili for my CSA members and my second ever 10K tomorrow!<br />
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What have you been up to lately?Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com0tag:blogger.com,1999:blog-3272422215980280353.post-89116648964828746972011-10-02T21:47:00.002-04:002011-10-02T21:47:31.969-04:00Philadelphia Half Marathon Training Week 5This week of training for the <a href="http://runforsushi.blogspot.com/2011/08/philadelphia-and-purpose.html">Philly Half Marathon</a> absolutely rocked!<br />
<br />
But first, a look back: <a href="http://runforsushi.blogspot.com/2011/09/week-1-philly-half-marathon-training.html">Week 1</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training.html">Week 2</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training_19.html">Week 3</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training_26.html">Week 4</a>.<br />
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The weather in Michigan this week left a lot to be desired. I had rainy runs all week, but achieved a new goal of <b>working out/running 6 days this week</b>! I don't think I've ever done that before, and it felt really good to work on endurance and speed throughout.<br />
<br />
<u>Last week:</u><br />
M- 8m long<br />
T- Strength Training for Runners<br />
W- 4m run (rain)<br />
R- 7x400m sprints @8:13min/mi pace (2m with warm up)<br />
F- 2 quick miles<br />
S- rest<br />
S- 3m with a rainbow!<br />
total:<b> 19 miles</b><br />
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I'm feeling awesome this week and everything's going according to plan. This morning the sun was bright and shining and my evening run was cool and crisp. Plus, I saw a <b>rainbow</b> at the end!<br />
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(you can kind of see it if you look right at the X in the wires)<br />
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This coming week brings a step-back in long run distance and then the <b>Big House Big Heart 10K</b> on Sunday. I ran it last year as my first 10K and hope to crush my PR this year :)<br />
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Happy workouts, and happy fall!Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com0tag:blogger.com,1999:blog-3272422215980280353.post-67758922107627002442011-09-27T15:15:00.000-04:002011-09-27T15:15:13.864-04:00Sadako SushiIn accordance with my blog title, yesterday I ran 8 miles, and today I had some sushi.<br />
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It was pretty phenomenal.<br />
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My favorite sushi place in Ann Arbor is Sadako, right on South University. They offer the best in price, selection, location, and awesome lunch specials.<br />
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Each meal starts out with a generous portion of salad with carrot ginger dressing and miso soup.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQzHfTPDa4PANtPZoD7lNObfvLD_HQx1K9jKYbatJdEbkwCvA74eGb3lzpUXyoFxWMUHSmDoTCkfAZ5gFnsMcISnRuEWS790pMpedohkblQlMfd2p-ETqa_FbXDLjsD1SPvBeSQ2gs3HI/s1600/IMG_0984.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQzHfTPDa4PANtPZoD7lNObfvLD_HQx1K9jKYbatJdEbkwCvA74eGb3lzpUXyoFxWMUHSmDoTCkfAZ5gFnsMcISnRuEWS790pMpedohkblQlMfd2p-ETqa_FbXDLjsD1SPvBeSQ2gs3HI/s320/IMG_0984.JPG" width="320" /></a></div>
The number one reason I go to Sadako is the wide selection of rolls. Although I am a vegetarian, I still do eat fish, and Sadako's selection does not disappoint. I generally try to go for some sort of veggie roll (usually less than $5!) and a spicy or salmon combo roll.<br />
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Sadako also offers deep fried rolls, which rank pretty close next to creme brulee on the food nirvana scale. I didn't get any today, but a deep fried california roll is the easiest way to my heart.<br />
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The best part about sushi is the leftovers. I think I know what I'm having post-strength training today.<br />
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Run far, eat sushi.Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com0tag:blogger.com,1999:blog-3272422215980280353.post-75711274348734718382011-09-26T13:23:00.000-04:002011-09-26T13:23:14.273-04:00Philadelphia Half Marathon Training Week 4Another week of training for the <a href="http://runforsushi.blogspot.com/2011/08/philadelphia-and-purpose.html">Philly Half Marathon</a> has come and gone!<br />
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A look back: <a href="http://runforsushi.blogspot.com/2011/09/week-1-philly-half-marathon-training.html">Week 1</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training.html">Week 2</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training_19.html">Week 3</a>.<br />
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Week 4 started out with an incredibly humid long run! For some reason, the last few Mondays have been over 90% humidity and start out pouring rain. The 7 miles went well though, and I love the new trail routes I've discovered.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVPd_pSSfkq1VtxU93HFVRcpWmEw9z6c7X7nx085l5Jitgta8yY0CsPud9lzw8rE9PZ4_MzqtqnZQ_IC3qUvLrKtewZ45kRnoBYm7oQFZjoD1OVBG-TKobFdm1b7-uH2mQL5c3fZTpVR0/s1600/IMG_0954.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVPd_pSSfkq1VtxU93HFVRcpWmEw9z6c7X7nx085l5Jitgta8yY0CsPud9lzw8rE9PZ4_MzqtqnZQ_IC3qUvLrKtewZ45kRnoBYm7oQFZjoD1OVBG-TKobFdm1b7-uH2mQL5c3fZTpVR0/s320/IMG_0954.JPG" width="320" /></a></div>
The rest of the week was pretty straight forward:<br />
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M- 7m long<br />
T- Strength training for runners<br />
W- rest<br />
R- 4m tempo (2 middle miles @ 10K pace)<br />
F- 2m + yoga<br />
S- rest<br />
S- 2m<br />
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<b>total: 16 miles</b><br />
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I was supposed to make this week a 20-miler, but I'm having a hard time fitting in all of my running with my<b> research</b> time. All of my runs this week were done during incubation periods or before/right after/on the way to lab. Science definitely comes first, but it's certainly making training difficult!<br />
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Another thing that's cramping my style: all of this dang rain! For the 4th week in a row, I'll be knocking out my long run (8 miles!) today in the rain and humidity. Yuck!<br />
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Happy training and have a good week!Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com0tag:blogger.com,1999:blog-3272422215980280353.post-64053057278436223712011-09-21T21:32:00.000-04:002011-09-21T21:32:03.254-04:00Homemade SalsaHomemade salsa: just do it.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJkk089DOoCzTCQpNrqh71AiIlZMnDFh0XBGSW7BrgvToqhmysWouobldEj0dzQ-c3iyHpOEyXRnFzDXwCK3dYoNm5FLqJXbUi5bzlsfvFh79SvmEI89p1aeNdQOk46kvN6cgokiPyJdo/s1600/IMG_0974.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJkk089DOoCzTCQpNrqh71AiIlZMnDFh0XBGSW7BrgvToqhmysWouobldEj0dzQ-c3iyHpOEyXRnFzDXwCK3dYoNm5FLqJXbUi5bzlsfvFh79SvmEI89p1aeNdQOk46kvN6cgokiPyJdo/s320/IMG_0974.JPG" width="240" /></a></div>
With an abundance of fresh vegetables from my CSA, I set out to make my own salsa for the first time. This is the peak season for tomatoes and peppers-- to make your own, grab some from the farmer's market or your local co-op for the best flavor.<br />
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Start with your vegetables, chop roughly and add to the food processor.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHORFH4jAvc7W7LC-sJrLoACCoanLotBtHhcsZ3iKeWrOZPfhfHoEXksprC9LWLO775A0LHh9J-NnZ-0ws8-P7GqirAnycauMCGFgSgwS11k_bnC-FO_7QcAx0GfPmENyH91eVnAZxGjM/s1600/IMG_0968.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHORFH4jAvc7W7LC-sJrLoACCoanLotBtHhcsZ3iKeWrOZPfhfHoEXksprC9LWLO775A0LHh9J-NnZ-0ws8-P7GqirAnycauMCGFgSgwS11k_bnC-FO_7QcAx0GfPmENyH91eVnAZxGjM/s320/IMG_0968.JPG" width="320" /></a></div>
The only thing you must do first is peel the tomatoes. It's incredibly easy! Just boil for one minute,<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitNP4ZLoLw-sOaP3V6_pTtUiMA63NddLjv1TZZa8PuZZ1szQLZGDpfQMj2sV1JHpLI0SR6nq-J9i3UzrvRfPoyo00l_vC7zN5bFZZiDNWc5hwywIW0eYjuGbgjfVEVDdO47fyfFAaMbPo/s1600/IMG_0969.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitNP4ZLoLw-sOaP3V6_pTtUiMA63NddLjv1TZZa8PuZZ1szQLZGDpfQMj2sV1JHpLI0SR6nq-J9i3UzrvRfPoyo00l_vC7zN5bFZZiDNWc5hwywIW0eYjuGbgjfVEVDdO47fyfFAaMbPo/s320/IMG_0969.JPG" width="320" /></a></div>
then submerge in ice water.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1K2h8zz-2fEZPnWR7oNJGe7Z141HgoJ6_xGpjY7337Q4BhVG9U23Zu6gi3gdyhu8nZ_12kJth95rJvDVZy0XfsqQjMrjPQWRuiBX2O3lEJGpzdWFxL-cl4fFRfouWBixyOyzTl3HCc4k/s1600/IMG_0970.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1K2h8zz-2fEZPnWR7oNJGe7Z141HgoJ6_xGpjY7337Q4BhVG9U23Zu6gi3gdyhu8nZ_12kJth95rJvDVZy0XfsqQjMrjPQWRuiBX2O3lEJGpzdWFxL-cl4fFRfouWBixyOyzTl3HCc4k/s320/IMG_0970.JPG" width="320" /></a></div>
<br />
Slice and take out the seeds and water, then add to your food processor.<br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7T3d3brPE08002Uhue16MNLqnyTNhgblIXVCKtWCTGODh7s8I9WTx-DlDJrRigUdEIV-SvilWxgf-Vgbmwp3DAgPhPVZSDpsyQkwUk1PRJIIbe0Dk5XFdLEW1BYYQZtXcyzMvVxioaM0/s1600/IMG_0971.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7T3d3brPE08002Uhue16MNLqnyTNhgblIXVCKtWCTGODh7s8I9WTx-DlDJrRigUdEIV-SvilWxgf-Vgbmwp3DAgPhPVZSDpsyQkwUk1PRJIIbe0Dk5XFdLEW1BYYQZtXcyzMvVxioaM0/s320/IMG_0971.JPG" width="320" /></a></div>
<div style="text-align: left;">
Process until desired consistency is achieved.</div>
<br />
This salsa is so fresh and delicious! The sweetness of the tomatoes really offset the spicy peppers.<br />
<br />
Serve with chips,<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzU0lhgbVvHK96YZ7gRd-Q6KFqjFJtvUHHjxDMjvnVGzgCVaThpeFpHVl8SiFQcWuvTxBF9_kD3iCTpw2xOjaEWJRME8f1X7wjFUI6UUF-7Bj38R9ko1V80iIgCuafQtYKGA6IyeyMV8M/s1600/IMG_0975.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzU0lhgbVvHK96YZ7gRd-Q6KFqjFJtvUHHjxDMjvnVGzgCVaThpeFpHVl8SiFQcWuvTxBF9_kD3iCTpw2xOjaEWJRME8f1X7wjFUI6UUF-7Bj38R9ko1V80iIgCuafQtYKGA6IyeyMV8M/s320/IMG_0975.JPG" width="320" /></a></div>
or over tempeh fajitas.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEfTHgew8v2p6v6OOPx5kDd-pOmxyZSbIPPw37pZ0lnCoQfbA6Y7mN_wm6ZY0v2C63uHaQmxAEc_Y22sOb68GCllACqBs4GgQLE_oHB9dwZDFqTSJ34c0Cmm9z07wSopqf91c2eQllbow/s1600/IMG_0973.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEfTHgew8v2p6v6OOPx5kDd-pOmxyZSbIPPw37pZ0lnCoQfbA6Y7mN_wm6ZY0v2C63uHaQmxAEc_Y22sOb68GCllACqBs4GgQLE_oHB9dwZDFqTSJ34c0Cmm9z07wSopqf91c2eQllbow/s320/IMG_0973.JPG" width="320" /></a></div>
Just do it!<br />
<br />
<b>Homemade Salsa</b><br />
Prep time: 15 minutes<br />
<br />
Makes about 2.5 cups<br />
<br />
Ingredients:<br />
1/2 yellow onion<br />
1 green pepper<br />
1 jalepeno pepper<br />
1 Anaheim hot pepper<br />
4 ripe heirloom tomatoes<br />
<br />
1) Chop peppers and onions and add to food processor.<br />
2) Bring water to a boil and add tomatoes for one minute. After one minute, drop into ice water to stop cooking.<br />
3) Peel tomatoes and chop into rough chunks. Remove seeds and watery flesh. Add to food processor.<br />
4) Pulse the food processor until salsa reaches desired consistency.<br />
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5) Enjoy. Keeps in the fridge for over a week.</div>
<br />Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com0tag:blogger.com,1999:blog-3272422215980280353.post-70038840205848246422011-09-19T15:58:00.000-04:002011-09-19T15:58:11.639-04:00Philadelphia Half Marathon Training Week 3This week marked my third full week of training for the <a href="http://runforsushi.blogspot.com/2011/08/philadelphia-and-purpose.html">Philly Half Marathon</a>. Woohoo!<br />
A look back: <a href="http://runforsushi.blogspot.com/2011/09/week-1-philly-half-marathon-training.html">Week 1</a>, <a href="http://runforsushi.blogspot.com/2011/09/philadelphia-half-marathon-training.html">Week 2</a>.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOeLZsCTByqe1TR1b1kKqFWYHgBWj5QF6csez7PoMcQ3Zvzfy5YVEeJKONgwtp7arEalkkr0EZkqDNO8hsHRxzTYmAXujcxt0tdU9JXyPvU7IK9z41-DWBVEf2fBMc1a7vOXyQVbVOwI0/s1600/IMG_0956.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOeLZsCTByqe1TR1b1kKqFWYHgBWj5QF6csez7PoMcQ3Zvzfy5YVEeJKONgwtp7arEalkkr0EZkqDNO8hsHRxzTYmAXujcxt0tdU9JXyPvU7IK9z41-DWBVEf2fBMc1a7vOXyQVbVOwI0/s320/IMG_0956.JPG" width="320" /></a></div>
<br />
I kicked off this week with my Monday long run. A rainstorm broke out just before I left, so it was a fairly unpleasant 6 miles. But I got it done!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU8MleJwENqeZWLvFM5c1MomEz3JiXpRdvUjvihjvuSrNWFBAleIFAnNjDE1ANDlX4tnFsYsLQytxNXONvnza36zPEoCEnkNIBXK02jsksawV5yQ3m8bxt9E6vMdKU31V9rROAy4aOfRE/s1600/Screen+shot+2011-09-19+at+3.56.09+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="103" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU8MleJwENqeZWLvFM5c1MomEz3JiXpRdvUjvihjvuSrNWFBAleIFAnNjDE1ANDlX4tnFsYsLQytxNXONvnza36zPEoCEnkNIBXK02jsksawV5yQ3m8bxt9E6vMdKU31V9rROAy4aOfRE/s320/Screen+shot+2011-09-19+at+3.56.09+PM.png" width="320" /></a></div>
Tuesday brought the return of my Strength Training for Runners class and I was sore for the rest of the week! Wednesday I ran a pretty new route with my fast friend. Friday brought early morning sprints (6x400 at 5K pace) and a Yoga for Athletes class. I was sore come Saturday!<br />
<br />
M- 6m long<br />
T- STFR<br />
W- 3m run<br />
R- rest<br />
F- 2m run (6x400m with 0.25 w/u and c/d)<br />
S- rest<br />
S- 3m run<br />
total: <b>14 miles</b><br />
<b><br /></b><br />
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<br />
This week, I step it up a bit more, starting with my 7 miler in an hour! Combined with extra runs and speedwork, I might even hit 20 miles this week. Wish me luck!<br />
<br />
What are your workout plans this week?Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com0tag:blogger.com,1999:blog-3272422215980280353.post-27599439727313763872011-09-15T17:19:00.000-04:002011-09-15T17:19:12.703-04:00Is it Ethical to Eat Bananas?<i>This is one in a series of posts designed to make you think critically about our food economy and the way industrialized food has changed our diets and palates in America. I ain't tryin to hate, but to educate. Hyperlinked text are sources.</i><br />
<br />
<b>Where do bananas come from? </b><br />
No really, where? Michigan? North Carolina? Florida? No matter which supermarket you step into in the US, you can always find a pile of bananas for a cheap price. They're a staple of many of our diets and the saviors of runners everywhere. But where do they come from?<br />
<br />
The answer: Latin America, well over 2,000 miles away, depending on where you live in the US. Bananas need a tropical climate and rich soil to grow, and the most common place for bananas to be grown is in the middle of the rainforest.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh095407Du16alKGvioZBp_lrg1NN0BW_lW45GDrEsse3BBwRSfarqmJjax04wRMjUSvEFLkxUS67-rnvJIKMJL1TJrjnne08dlNJwVkgQW7xAtNQxfyoezIQPq_Vohd0vP3rF97lvutwA/s1600/IMG_0940.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh095407Du16alKGvioZBp_lrg1NN0BW_lW45GDrEsse3BBwRSfarqmJjax04wRMjUSvEFLkxUS67-rnvJIKMJL1TJrjnne08dlNJwVkgQW7xAtNQxfyoezIQPq_Vohd0vP3rF97lvutwA/s320/IMG_0940.JPG" width="320" /></a></div>
From our stance in the comparatively frozen North, we eat over<b> <a href="http://www.plu.edu/~bananas/environmental/home.html">28lbs of bananas per person</a></b> per year. Consider first, the amount of rainforest space it takes to produce that many bananas. Unfortunately, massive plantations by Dole and Chiquita have <a href="http://www.travbuddy.com/travel-blogs/15843/Banana-Production-Environment-1"><b>downed over 50,000 hectacres of rainforest</b></a>, just in Costa Rica alone. Combined with the effects of monoculture (depletion of the soil by constant farming of just one crop) and the<b> extreme use of pesticides</b> (<a href="http://www.panna.org/resources/corporate-accountability/profiles/dow">208 chemicals at 44kg/hectacre</a>), we are rapidly destroying one of the most beautiful places on earth, just for our eating pleasure.<br />
<br />
Unfortunately, the environmental destruction of a banana does not stop there.<b> How much fuel does it cost</b> to fly a plane one way from Costa Rica to the US? Once the bananas make it to the US, how much trucking fuel is used up transporting these imported fruits across the nation? It's no secret that we are <b>running out of fossil fuels</b>, but it might be surprising to hear that all of the transportation costs for these companies are tax deductible, ie: tax dollars are paying to have our bananas shipped to us from a hemisphere away.<br />
<br />
The <b>carbon footprint</b> of a banana is astronomical, and something I feel a little shocked to have been supporting by eating my 28lbs of bananas per American per year.<br />
<br />
<b>Why are bananas so cheap?</b><br />
<b><br /></b><br />
A few weeks ago I was at the grocery store and I was astounded to see bananas on sale for 19 cents/lb, while local Michigan apples (presumably more in season and shipped less) were going for 80 cents/lb. How are bananas, clearly not very cheap to produce or transport, some of the lowest-cost foods in the produce section?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCAUEEJ4R9ucceJdMGIP821AZb2aNUAC6CXDkQFk6dW1lG2-qabwv5Kz88QdX7QXCyiF4CNA0ABvxeTj5jXjG2IWhkeDF84KLiMzoretsbDVtrlP0KWroCu-TC0hiOzDcPuwlYDCoE51E/s1600/IMG_0952.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCAUEEJ4R9ucceJdMGIP821AZb2aNUAC6CXDkQFk6dW1lG2-qabwv5Kz88QdX7QXCyiF4CNA0ABvxeTj5jXjG2IWhkeDF84KLiMzoretsbDVtrlP0KWroCu-TC0hiOzDcPuwlYDCoE51E/s320/IMG_0952.JPG" width="320" /></a></div>
The answer, lies in the <a href="http://smallfarmersbigchange.coop/2009/05/26/bananas-how-can-something-so-good-be-so-bad/">poor treatment of workers.</a> Like the meatpacking industry, the growers of bananas are far <a href="http://members.tripod.com/foro_emaus/BanPlantsCA.htm">underpaid and exposed to horrid working conditions</a>. Many fall ill in the presence of the extreme levels of pesticides, and there are even a few cases of <b><a href="http://www.totalinjury.com/sterile-banana-farmers.aspx">men becoming infertile</a> due to pesticide exposure</b>.<br />
<br />
Another horrifying figure is that while banana exports constitute up to 41% of a Central American country's exports, the country<a href="http://members.tripod.com/foro_emaus/BanPlantsCA.htm"> only retains 11.5% of the retail value profits</a>, with the other 88.5% of profits being given to foreign companies--aka Dole and Chiquita. In short, t<b>he US is exploiting these countries for their banana exports. </b><br />
<br />
<b>What can you do about it?</b><br />
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<br /></div>
All of these numbers are indeed scary. I want to mention that in no way am I judging or trying to represent as a purist; I love bananas just as much as the next American (<a href="http://runforsushi.blogspot.com/2011/07/banana-berry-muffins.html">exhibit A</a>). But how can we best exercise our buying power to keep both the health of the Earth and the banana workers in mind?<br />
<br />
<ul>
<li>Stop buying bananas-- this is obvious, but a quick way to limit your consumption and support of these companies</li>
<li>Look for bananas under the <a href="http://rainforestalliance.com/">Rainforest Farms or Rainforest Alliance</a> brands. They'll usually have a sticker with a frog or a rainbow on it. These bananas will likely cost more, but came from an environmentally and ethically sound background</li>
<li>Buy local fruits-- although bananas aren't native to Michigan, apples, peaches, grapes and berries are. Choose local!</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5zawSMofr7PRIFMcfR7N_3QLtdYrNr2oAlS7labBrLJfkkD3vdHJyqlnr2l5qb7RxWVUEJuCz8Zsw1vD5ENXE9yEk4mbFkaOGz_Wadq3tM5qeLtNafAChH7xTK68ZnmDuzhh2w9b7Pqc/s1600/IMG_0950.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5zawSMofr7PRIFMcfR7N_3QLtdYrNr2oAlS7labBrLJfkkD3vdHJyqlnr2l5qb7RxWVUEJuCz8Zsw1vD5ENXE9yEk4mbFkaOGz_Wadq3tM5qeLtNafAChH7xTK68ZnmDuzhh2w9b7Pqc/s320/IMG_0950.JPG" width="240" /></a></div>
<b>In light of all of these facts, what do you think? Is it ethical to eat bananas?</b>Kaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com3tag:blogger.com,1999:blog-3272422215980280353.post-47925111327161991222011-09-13T20:32:00.000-04:002011-09-13T20:32:03.166-04:003 Bean 6 Pepper ChiliJust two years ago I was studying abroad in <a href="http://batmanspaghettios.blogspot.com/2009/04/nz-update-3-with-photos.html">New Zealand</a> and was a meat-eater. I <b>despised</b> beans and even picked around the beans in a chili my host family made for me (I was so rude!) because I couldn't stand the texture.<br />
<br />
Fast forward 2 years later to a vegetarian, healthier me:<br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbBNNx6JlWMYNKXSv0qzNb68O1CqChR1gwjV8Z6CI_a9Id7txoA-H29v0KjAC97MDYwgkunRJfVA_quZiExZ15yo8P7MB3rPvTsOKHjQVoVMjn7WU1jjQP9L-x5cNNN0zffwU6VPCupcE/s1600/IMG_0946.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbBNNx6JlWMYNKXSv0qzNb68O1CqChR1gwjV8Z6CI_a9Id7txoA-H29v0KjAC97MDYwgkunRJfVA_quZiExZ15yo8P7MB3rPvTsOKHjQVoVMjn7WU1jjQP9L-x5cNNN0zffwU6VPCupcE/s320/IMG_0946.JPG" width="320" /></a></div>
Ohhhh baby.<br />
<br />
This chili is one of my favorite meals ever, and I was inspired to make it after receiving tons of gorgeous peppers in my CSA bag this week.<br />
<br />
As all great recipes do, this one starts with sauteeing a whole onion and 6 (or more!) kinds of peppers.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMoNXqtwYjer_rqcLI2rKn19zp3aeq8ZruCbZX0WHnvBG3BKGXDswJaNn0QZ2PpO4s5j2ThF-Esqo0nVakkVZbeA_1nJLUOb1u0b3Q09bXU9GU3R1NWXomc04WHXH25kB8_g5ECin24VQ/s1600/IMG_0943.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMoNXqtwYjer_rqcLI2rKn19zp3aeq8ZruCbZX0WHnvBG3BKGXDswJaNn0QZ2PpO4s5j2ThF-Esqo0nVakkVZbeA_1nJLUOb1u0b3Q09bXU9GU3R1NWXomc04WHXH25kB8_g5ECin24VQ/s320/IMG_0943.JPG" width="320" /></a></div>
I used:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq8RvNfGFkltA0828Kfup0t5oNZFEXwUAaWJnxX82b8Q9MM0xbwlZVaZBUybnZajvl0n5cOFEyrE72I9wb7GloIVRXaJ2dWmQOC-jRpCI7i74gKk1s66OJ7tsbrph5lh9jk0DecIfhYVI/s1600/IMG_0942.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq8RvNfGFkltA0828Kfup0t5oNZFEXwUAaWJnxX82b8Q9MM0xbwlZVaZBUybnZajvl0n5cOFEyrE72I9wb7GloIVRXaJ2dWmQOC-jRpCI7i74gKk1s66OJ7tsbrph5lh9jk0DecIfhYVI/s320/IMG_0942.JPG" width="320" /></a></div>
minus a few chili peppers in the upper left, plus a green bell pepper.<br />
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Then added in the canned goods, including 3 types of beans..</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRVbR4XCI_pnTThE1kJf_gQZK2xAiBJeGnzFBDMtfcYUyWtTLETiGZNOG0P8qNmAYxm5KYLZtaRGY_yaIsNyW0a4VrGX0U6P0_BhKvG-SbSPLTOb9M7CO7zezYIH8bAs8wMmrhsTRYGx0/s1600/IMG_0944.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRVbR4XCI_pnTThE1kJf_gQZK2xAiBJeGnzFBDMtfcYUyWtTLETiGZNOG0P8qNmAYxm5KYLZtaRGY_yaIsNyW0a4VrGX0U6P0_BhKvG-SbSPLTOb9M7CO7zezYIH8bAs8wMmrhsTRYGx0/s320/IMG_0944.JPG" width="320" /></a></div>
and set to simmer while I showered post-workout. As a side note: we started up our <a href="http://runforsushi.blogspot.com/2011/04/strength-training-at-home.html">Strength Training for Runner's</a> class today and I was absolutely drenched after. Hurts. So. Good.<br />
<br />
After about 15 minutes, add some spices.<br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-gzlrpLwUNX3oCBUwxatYyh89kRyja6UKK_pPnNNxiNmDrm9odEo_sEu2eL7rnrfO8VbPFaw_d5-IEC7CrOOLef3cPTZkZoyaG_j4f02CrpHFbUVQt12G_gePZlpE_aci1nA1t1PkymE/s1600/IMG_0945.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-gzlrpLwUNX3oCBUwxatYyh89kRyja6UKK_pPnNNxiNmDrm9odEo_sEu2eL7rnrfO8VbPFaw_d5-IEC7CrOOLef3cPTZkZoyaG_j4f02CrpHFbUVQt12G_gePZlpE_aci1nA1t1PkymE/s320/IMG_0945.JPG" width="320" /></a></div>
Serve and enjoy with a fall brown ale.<br />
<br />
Phenomenal.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wn59RAmwy3d7E_TZ7W_derWsFqLwUv0FOc1XM4KMB4zHjgySHzCbBAs6E2TeAmn9rzNqzbpPK2H_K3maww0uz8n_bzEdtOh-rP43TBts_2ZCdo_0z05PDfSGtVJNOHtWEsLPsNLTz0/s1600/IMG_0948.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt0wn59RAmwy3d7E_TZ7W_derWsFqLwUv0FOc1XM4KMB4zHjgySHzCbBAs6E2TeAmn9rzNqzbpPK2H_K3maww0uz8n_bzEdtOh-rP43TBts_2ZCdo_0z05PDfSGtVJNOHtWEsLPsNLTz0/s320/IMG_0948.JPG" width="240" /></a></div>
I ate two bowls. Okay, maybe three.<br />
<br />
Plus, this monster pot makes tons for leftovers and lunches throughout the week.<br />
<br />
I love the fall.<br />
<br />
<b>3 Bean 6 Pepper Chili</b><br />
Prep time: 10 minutes<br />
Cook time: 25 minutes<br />
<br />
<u>Ingredients:</u><br />
1 whole yellow onion, chopped<br />
1 green bell pepper, chopped<br />
Any assortment of hot peppers as desired, chopped (wear gloves when chopping hot peppers!!)<br />
1 15oz can diced tomatoes (or chopped fresh tomatoes!!)<br />
1 10oz can tomato sauce<br />
1 8oz can tomato paste<br />
1 15oz can black, pinto, and/or kidney beans<br />
Salt, pepper, chili powder and garlic salt, to taste<br />
<br />
<u>Preparation:</u><br />
1) Chop vegetables and sautee over medium high heat for 10 minutes, until brown.<br />
2) Add canned goods, making sure to rinse beans first, and stir<br />
3) Simmer 15 minutes over low heat<br />
4) Add spices, to taste<br />
5) Serve, preferably with a rich dark beerKaitlin (runforsushi)http://www.blogger.com/profile/14996774581895082057noreply@blogger.com3