My Running Week in Review ( and a tasty recipe)

Finally!!!  Well enough to run again!!   Oh, how I missed pounding out a few miles before work, and on days off.  I still had some lingering congestion in my chest so I took it easy with some treadmill days, then finally got outside on some trail.  Our treadmill is stuck at about a 3% grade, better than pancake flat, I suppose.

Wednesday 1/23    -Treadmill

4 miles

10 min. walk (3.5-3.8 mph)/ 10 min. run ( 4.4-5.3 mph) -warm up
5 min. walk / 5 min. run to finish


Thursday 1/24       -Treadmill ( w/ hr monitor)

4 miles

10 min. walk/ 10 min. run - warm up          
5 min walk/ 5 min. run to finish                                                

avg. hr-140         min. hr-63           max hr-180

Saturday 1/26       -Treadmill (w/hr monitor)

5 Miles

10 min. walk/ 10 min. run-warm up                                                            
4 min. walk/ 6 min. run to finish                          

avg. hr-152        min. hr- 80            max. hr-188


Sunday 1/27     -Trail (w/hr monitor)

7.25 miles


.1 mile walking warm up                                                                            
 1 mile road to get to the trail                                                      
 5.25 mile out and back trail                                                    

 1 miles road to get home

avg. hr-143    min. hr-82   max.hr-173    avg. pace-12:14

Total Weekly Mileage: 20.25

Slow and steady, but I'm working my way back to fit and concentrating on heart rate training during my base building.  It was so satisfying to get back out there and run.  My chest congestion seems to finally have subsided and I managed to make it through the 7 miles with little to no coughing (wahooooo!!!)  It's nice to be back in the training game!!

Did I mention I made the most delicious crock pot chicken ever?  Because I did...so unbelievably easy, so good, and the leftovers are so versatile since the flavors are subtle.

Easy Crock Pot Chicken: (this can be done in the oven too, but isn't it more fun to come home to dinner already done?)

1 whole Chicken
1 lemon
8-10 cloves garlic ( smashed)
1/2-1 Tbs.. Rosemary ( according to your taste)
1/2 -1 Tbs. Onion Powder
salt, pepper, paprika
2 Tbs. butter

1.) Boil Lemon in water for about 5 min.
2.) While lemon is boiling, peel and smash garlic
3.) Throw a few cloves of garlic, some rosemary and salt and pepper inside the bird
4.) Use spoon to get lemon out of the water.  Pierce a few times with a knife to get the juices running and place inside bird
5.) Cover with coating of onion powder, paprika (cuz it makes everything look pretty) salt, pepper, and rosemary, add a few pats of butter.
6.) Put on low for about 8-10 hours.  (Don't worry if a freak snow storm hits and delays you from getting home on time, the bird shouldn't dry out).

ENJOY!!!!!