Sunday, March 13, 2011

In the kitchen, on the road and in a puddle!

Saturday was a pretty low-key day so I took advantage and spent some time in the kitchen.

First I made Muesli Granola Bars inspired by KERF.



Next up I made my old stand-by: Power Bars




I brought these to share after our long run this morning and they were a big hit as always!

Tip: Want to make friends? Provide food after a run!


Speaking of the run, I had 20 miles on deck with 10K MRP. It was very windy, but honestly we have been running in crazy wind so often lately that it doesn't even bother me that much anymore. Okay, that's a lie - it still sucked, but I can suck it up!

We kept things nice and slow for the first 20K (~5:40/KM = (9:07/mi). Our group ended up separating quite a bit and I was on my own for the MRP, but that was okay by me. Sometimes it's nice to just zone out and run my own pace. I kind of wished I had music, but I know it's good to get some practice running with just the sound of my footsteps and breath.

My goal was anything under a 5:15 pace (8:27/mi) and they ticked by pretty comfortably at 5:05, 5:11, 5:05, 5:02, 5:06, 5:06, 5:04, 5:02, 5:03, 5:00 (average 5:04/KM = 8:09/mi).

Who am I running this pace at the end of a 20-miler? It boggles my mind!

I ended up running slightly longer than planned so I could keep a friend company as he finished off his run. I ended with 32.8K (20.3mi) in just under 3 hours.

The bottom of my foot was a little tender after the run so I did what any logical Canadian would do with a freezing cold puddle nearby...




Doesn't that make you feel all warm & fuzzy? :/

I warmed up my tootsies as soon as I got home...


...while enjoying a post-run snack:


I really could have gone for a sprinkle donut...

28 comments:

yumke said...

That is the most hilarious 'ice bath' I've ever seen!

fancy nancy said...

Well you get extra points for creativity with sticking your foot in a puddle!! Girl you are so fast!

Laura said...

..that may have been better than the ice bath I took today. I was a serious wimp about it.
Awesome job on the run and the bars look delish!

Emz said...

Freaking
Awesome.

I need a Canadian puddle.

Last photo looks yum!!!

trifitmom said...

yikes, i ran today 8miles and my feet were on fire so that photo looks appealing to me

my husband asked why my feet looked so dirty but i think they were blue and numb....

Her Name Is Rio said...

After accidentally stepping into a stream last week, I now know that's as good an ice bath as anyone would ever find!
Looks like you're hitting a faster, new comfortable to you zone- that is just awesome!

Kelly (She Wears a Red Sox Cap) said...

Lol I love your modified ice bath. It's been really windy here too- yuck!

Running Around Acres said...

Another fast training run. But what else would i expect from you. You can have the sprinkles and i'll have cinnamon donut.

Cindy said...

you're turning into a total speed demon....your splits were blazin'!

ajh said...

I am looking at that snow and ice and realizing that is what I am heading back to soon! Love the eats.

Char said...

You've obviously pulled up well after your half marathon PB.
And you're right about baking making you lots of friends. That's how I won all those awards last year.

J said...

Great job on the marathon pace! Look at you all speedy!! You are going to rock this marathon! I love those slippers too! They look so warm!

Nicole said...

Nice job gf!!! :) I am so anxious for your upcoming races!!! :) your gonna nail your marathon!!!

Cynthia O'H said...

Nice pacing, Marlene. With a drop in time like that, you'll easily shed some minutes in Mississauga.

Emily said...

you can so totally qualify for boston, it's not even funny. stellar run.

Jogging with Fiction said...

way to be resourceful with the ice bath! Those bars look delicious.

Christine said...

You are hard core - running 20 miles and then an ice bath - WOW!!

Heidi said...

You're crazy woman!!!! hahahah But hey, what better than a true Canadian ice bath. :)

Wifey said...

Love your foot ice bath/puddle! And, your bars look delish! I want to try making my own, too!

Congrats on another awesome run.

Winks & Smiles,
Wifey

Beth said...

Wow, awesome 20! You were flying at the end!

Aneta said...

nice 'ice bath'.

that made me laugh soooo much! hahah

Runners Fuel said...

Those slippers look so cozy!!

Denise said...

ooh, going to check out the recipes now!!

Mel -Tall Mom on the Run said...

Looks TASTY!! Send me some..

That photo is FANTASTIC!! I love Canadians. And yummy snack too.

lindsay said...

You are boggling my mind too. Not sure about that "logic" though. Also you need more calories after 20-miles.

destination262 said...

The granola bars look yummy! And I love your mini-icebath! That made me smile!

Richelle said...

Great run! Your granola and power bars are making me hungry! I wonder what would happen if I tried to stick my knee in a puddle...

kristen said...

Just catching up on your posts...I am in awe of and slightly disgusted by the foot in the puddle :)