I cranked out 11k today. But, instead of “cranked out,” really it was “ran really slowly and occasionally walked.” Nothing wrong with that, though. Apparently, with the long run, you want to get in the miles without trashing your legs so that you can recover and have other good quality workouts during the week.
Unsure of how my IT band and knee were going to respond (I had to cut my last 6k short), I ran on the path near our house. Out and back, out and back, out plus a little extra and back. Sure, the scenery was a little repetitive, but I wanted to stick close to home, just in case my knee wasn’t going to make it. And since I basically can’t make it through a long run without having to hit the bathroom, there’s that to factor in, too.
Around the 3k mark, it felt like my knee was going to give me some problems, so I took a walk break. I continued to run after a 2 min break, but at a slightly faster pace, which my IT band seemed happier with. I have a feeling that’s a sign of some sort of inefficiency in my gait at a slower pace, but since I’m no running expert, I’m not sure how to interpret that. I don’t have the lungs to carry on at a faster pace the whole time, so I went with walk breaks at 3k, 6k, and 8k to give my legs and lungs a bit of a rest.
I wouldn’t say I had knee pain, exactly, but definitely knee ache. I’m seeing my physiotherapist tomorrow, so I guess I’ll wait and see what he says about it.
On a happy note, my GI tract was fairly settled throughout the whole run, which is, like, practically magical for me. I tried out Clif Shot Bloks, ’cause that’s what they’ll have at the half marathon I’ll be running, and while I really like the flavour and texture, I am apparently completely incapable of running, breathing, and chewing at the same time. I find Gu easier to take in on the run. About 1k after I had the Bloks, I had some, er, intestinal urgency, but, miracle of miracles, I made it home without too much distress. I think that’s the first time I made it past 8k without having to stop to use the facilities.
After the run, though, my stomach was rather unhappy, and then I added to it when I scarfed down some leftover BBQ Chicken Quesadillas. Note to self: smoothie instead next time.
Later in the afternoon, I got down to some baking, with a little help from my kids. I decided to go with Ding-a-ling Cake, which I mentioned here, but I think I might try out making some cake balls next weekend.
My daughter talked me into adding some sprinkles, so here’s what our cake ended up looking like:
So moist, but very, VERY sugary. You definitely need a glass of milk with a slice of this!
In case your sweet tooth is feeling extra demanding this week, here’s the recipe:
For the batter:
- 2 c flour
- 2 c sugar
- 1 tsp salt (I like kosher)
- 1 c margarine (or butter)
- 4 tbsp cocoa
- 1 c water
- 1/2 c milk
- 1 tsp vanilla
- 1 tsp baking soda
For the icing:
- 1/2 c margarine (or butter)
- 1/3 c milk
- 4 tbsp cocoa
- 1 tsp vanilla
- 3 c icing sugar
Preheat oven to 400 degrees. Stir together flour, sugar, and salt in a large bowl. Combine margarine, cocoa, and water in a saucepan and bring to a boil over medium-high heat. Pour over the flour mixture and stir until it looks like a paste. Add the 1/2 c of milk, 1 tsp of vanilla, and baking soda and stir. Batter will be thin. Pour into a greased jelly roll pan and bake for 15 minutes.
Meanwhile, combine the remaining 1/2 c of margarine, 1/3 c milk, and 4 tbsp of cocoa in a saucepan and bring to a boil over medium-high heat. Remove from heat, add vanilla, and thicken with 3 c of icing sugar (I would recommend whisking the icing sugar in as you add it slowly to avoid lumps).
Ice the cake as soon as it comes out of the oven. Sprinkle with nuts if desired.
Last, but not least, I unleashed my inner 14 year old tonight and transformed my chipped manicure from this:
Normally I don’t get to wear nail polish at all during the school year, so I may have gotten a little carried away with the outrageousness of the colour and sparkly-ness…
I’ve got a fantastic week ahead of me! Last-minute preparations before I start work in a week (eek!), kids’ soccer, 3 runs, 2 bike rides, 2 strength sessions, some physical therapy, and more cooking.
Any big plans this week? What’s your favourite nail polish colour?