Race Recap: Billy Goat 5K 2012

The Billy Goat 5K, a fall trail race at James Baird State Park in Pleasant Valley, NY is probably my favorite 3.1 miles ever.  It's hilly, rocky, sometimes muddy and definitely challenging.  Also, race registration includes a super comfy long-sleeved colored t-shirt.  This year it's maroon and I'm loving it.  This Sunday was a picture perfect fall day: sunny and a cool 60 degrees.  Dad and I arrived early and did a quick warm-up jog before lining up with the other 150ish runners.  The start line doesn't have corrals or signs...just a white line painted in the grass between two orange cones.  Hello, "small town" running.

The race starts out with a short flat stretch until you enter the woods, where the fairly narrow path follows a steady uphill, so it's tough to get past anyone.  Every year I've done this race, I've been frustrated when people take off fast from the start line only to slow down or WALK once the uphill climb starts. And this year was no different. UGH.  When will people learn?  I just want to shout "Move out of my way so I can dominate this crazy climb!"  As expected, this first mile killed me.  I kept my head down, which is smart on a trail run anyway so as to keep your footing and avoid twisting an ankle or tripping over a root.  I spent most of the race talking to myself, repeating "breathe" on the uphills and "slow down" on the downhills.  I also had the new Florida Georgia Line song "Cruise" stuck in my head, which I sang to myself during the few flat stretches. 

I didn't see the second mile marker and wasn't wearing my watch, so pretty much had no idea how fast (or slow) I was running.  I knew that last year I finished in 34:01 (a solid 10:57 pace!) so I guess the plan was to beat that.  I really didn't have super high hopes for a race PR for a few reasons.  First, my running has been lacking this month (especially for the last two weeks since the SI Half).  Also, I've done exactly no hill training.  But I gave it my best and really enjoyed pushing myself the whole race.  There's something so great about running in the (mostly) quiet woods, just focusing in on your own body, breath and heartbeat. 

At Mile 3, I exited the woods and gave it my all for the last tenth of a mile to the finish.  And my official finish time was 32:45!  Boom.  Not fast by any means, but I still feel great about it!

And Dad? 

He once again kicked my butt and finished in 27:00 flat.  What the heck?! He is just getting faster with every race this year.  I'd watch out though, Dad--one of these days I'm going to catch up!

The Billy Goat 5K had 165 finishers this year, and as always had great organization, volunteers and post-run snacks (the donuts won't get my seal of approval, but bagels & apples were great!).  See ya next year, Baird Park! :)

Give Me Something Good to Eat

With Halloween just around the corner, it seems like bags of candy and chocolate are everywhere you look.  A celebration originally intended to honor the souls of the dead has become completely centered on candy corn and "fun size" candy bars.  Talk about scary!

Now I'm a big chocolate fan myself (especially dark chocolate!) and I definitely believe that sweet treats do have a place in a healthy lifestyle.  Still every year I find myself frustrated by the overindulgence that occurs around Halloween and other holidays.  Being surrounded by empty calories is just not a good way to set ourselves up to make healthy choices.  Don't get me wrong, I'm not campaigning to end trick-or-treating or anything crazy like that.  I love dressing up in costumes and trick-or-treating, but I think we need to make adjustments to the messages (and the treats) we're giving to kids today.  When I was little, we always wanted to just skip the houses we knew to give out apples, popcorn or toothbrushes, but maybe those people were onto something!  Of course those are dietitian approved choices, but it doesn't even need to be that "extreme"! There are plenty of snack options that can satisfy a sweet tooth without breaking the nutritional bank.

  Green Halloween is one of many awesome programs working on changing our approach to Halloween.  It's gaining serious momentum and inspiring people to think "outside the candy-box®".  I absolutely love the idea of making Halloween healthier, safer and easier on the environment!  

Some of the well-known companies involved with the Green Halloween movement include Honest Tea, Stretch Island Fruit Co., Plum Kids, Cascadian Farms and (my favorite) Lara Bars!  In fact, Lara Bars is hosting a sweepstakes to giveaway 100 LARABAR minis, which are a great healthy option for trick-or-treaters! (Hurry, though...it ends at 11:59pm tonight!)

So before you stock up on giant bags of (expensive) Halloween candy, consider giving out something GOOD to eat this year!

Have a Happy and Healthy Halloween! 

Race Recap: NYRR Staten Island Half Marathon

Staten Island, Sunday October 7th, 2012 at 8:30am.  50 degrees, overcast and breezy.  This was the scene at the NYRR Staten Island Half-Marathon this weekend. 

 This race was scheduled to be my second half marathon and my training was pretty solid up until 2-3 weeks ago.  I've since been battling some quad/hip pain (Don't worry, I have an MD appointment scheduled), so I wasn't sure how or if I was going to be able to run this Sunday. I ultimately decided to give it a shot.  After all, I had paid for this race and more importantly, Dad was coming down to run too! 

On Saturday, after Dad and I went out for a pre-race dinner, I got my gear together for race day: C9 by Champion running shorts, Nike Dri-fit top, Asics, RRS Dryroad socks, Sparkly Soul headband, SpiBelt, Blueberry Pomegranate Gu Chomps and Jet Blackberry Gu.

We arrived to the Island of Staten around 7:30am and quickly found parking.  Race Central was right next to Richmond County Bank Ballpark (home of the SI Yankees) with amazing views of lower Manhattan and an incredible September 11th Memorial.

There was a ridiculous line for the porta-pottys right before the start, so we didn't have much any time to warm up.  NYRR had their usual color-coded corrals and we lined up to wait for the start.  While listening to race announcements and the National Anthem, we snapped a few pre-race photos.

One of the best parts of the race came right as the starting gun went off...A FDNY Marine Unit in the harbor put on an awesome show for us:

The course was an out-and-back with a few hills and one long hill around mile 8-9.  Most of the course was along the waterfront, with awesome views like the one below of the Verrazano Bridge.  

I started this race with no expectations of pace or time, especially because I didn't want to worsen my injury.  Since I mentally break the half-marathon distance into two 5-milers and a 5k, I told myself I would get to the 5-mile marker and assess how I felt.  Although the out-and-back course wouldn't have made it easy for me to stop and turn around if my leg acted up, that was my plan.

The race started out fabulously.  Miles 1-4 absolutely flew by.  I was loving the cool weather, I wasn't paying any attention to my splits and my body felt happy to be running.  My quad pain was noticeable but I didn't feel hindered by it.  As I came across Mile Marker 5, I took some Gu Chomps and decided I would push through.  A few minutes later, I started seeing the race leaders speeding by me.  I was expecting the turnaround to be around the 10K marker, but it ended up being further along around 7.5 miles.  Mile 6 through the turnaround flew by as I was so distracted by all the runners on their way back to the finish.  It was super motivating and I picked up my pace, realizing I had some potential to PR.

Mile 8-8.5ish was the one serious hill of the course, but I had gone down it during the first half so I was mentally prepared to go back up it.  My only complaint with this race comes in here.  There was a water station placed right BEFORE the peak of this hill.  Maybe it's just me, but I like to power through all the way to the top of the hill! 

At Mile 9, I could definitely feel the impact of my sub-par training over the last 2 weeks.  My feet were tired and my lower back started hurting.  The next two miles were mentally challenging, but I was motivated by the fact that I was still on target to PR.  

Mile 12 was a slight uphill back toward St. George terminal and the finish line.  This was tough because I hadn't realized it was a downhill during the first half and I wasn't ready for it.  I was so close to the finish but this mile seemed to go on forever.  There were tons of spectators at this point and they were great! Cowbells, funny signs, high-fives, motivational cheers...I love it all.  And then finally there was a right turn back down to the waterfront and a quick sprint to the finish line.  

Smiling at the finish! 

Apparently in previous years, the course had one of those finishes where you can see the finish line but have to do a wrap-around or little loop to finish off the 13.1.  No one likes that.  So this year the course was modified in response to runner feedback and I have to say, this finish was awesome!  I flew down that last hill and finished super strong.  My official time was 2:10:46.  That's a 4 minute 6 second PR! With an injured leg. Boom.  

And Dad? 2:01:21, which would have been sub-2 hours if he didn't have to make a pit stop! As usual, I'm in awe of this guy...

I guess getting older=getting faster?! Maybe one of these days I'll be able to keep up with him (and maybe beat him??).

It almost doesn't need to be said that NYRR put together fantastic races.  They're always very well organized with plenty of water, post-race refreshments, volunteers, etc. and Staten Island was no different.    

All in all, a great day, a great race and a shiny new PR.  Next up...a visit to the MD to figure out what's going on with my leg.  Hopefully followed by the Disney World Half Marathon in January! :)

Super Simple Apple Crisp

One of my very favorite things to bake (especially in the fall) is apple crisp.  I have lots of childhood memories of my mom and I going apple picking and then heading home to make homemade applesauce and apple crisp.  Typically I tweak my recipes to make them healthier, but I'm not messing with this family recipe!  Be sure to enjoy this sweet fall treat, but remember--everything in moderation! :)

Apple Crisp

-Apples (We love & use Macs but you can use Cortland, Fuji or Jonamacs too!)

-Butter (about 4 Tbsp)

-2 eggs

-1 1/2 cups sugar

1 1/2 cups flour (I use half whole wheat to add a healthy boost)

1 1/2 tsp baking powder

1/2 tsp salt

Cinnamon to taste

1. Cover a 13x9 pan with cooking spray.

2. Cut apples (I keep the skin on for added fiber!) and fill pan 3/4 full.

3. Sprinkle apples with cinnamon and ~1 Tbsp sugar.

4.  Slice butter into small pads and spread over top of apples.

5. Prepare the crumble: Mix sugar into 2 eggs (beaten).  Add flour, baking powder and salt.

6.  Get your hands dirty and crumble dough evenly over apples.  

7.  Sprinkle with cinnamon.

8.  Bake at 350 degrees for 45 minutes.

9. Enjoy!

Did you know I'm an RD? And I'm thankful too!

Hey friends.  First, let me apologize for skipping the last TWO weeks of Thankful Thursday.  It's not that I wasn't feeling thankful, but more that I was feeling overwhelmed with working and studying for my R.D. exam.  Now that that's over, I can get back to enjoying my life! Woo!

So let's get down to it.  This week (month?) I'm feeling thankful...

...that I passed my RD exam!!! I've been a Registered Dietitian for 5 whole days and I'm still not over it.  Although I know that I know my stuff, I finally feel like a credible professional. So listen to me darnit! :)

...for my incredible friends! They are so sneaky and surprised me last night with a Wednesday wine party to celebrate my big accomplishment! Since we already celebrated when I got my job, this was totally not necessary...but much appreciated!

...that those friends I mentioned really know how to party.  And by party, I obviously mean play Outburst and Charades.  Isn't that how everyone spends Wednesday nights?  Oh..and there was lots of wine & cheese! Yum.

...that my absolute favorite season is officially here! Fall=apples, cool weather, pumpkins and comfy sweaters.  What could be better?

Apple crisp = love.

...for my beautiful hometown.  I don't know that I appreciated the beauty of the Hudson Valley until I moved away and I love going back to visit! On Sunday, my mom and I had a really nice walk on the Walkway over the Hudson and took in some incredible views!

...for my Foodie Pen Pal package! Check back on Monday for the big reveal! In the meantime, head over to The Lean Green Bean Blog to sign up for October yourself! 

Okay. Now your turn! What are you thankful for? Do you have the best friends in the world? (Hint: you don't...I do.) Are you psyched for fall? TELL ME.

Billy Goat 5k 2011

This past Sunday October 16, my dad and I ran the Billy Goat 5k trail run at Baird Park.  It was my second time doing the Billy Goat, and I just love this run. 

The course is essentially 1.5 miles uphill on a trail and 1.6 miles back down, all the while winding through rocks, streams and plants.  I really wish there were more places to do trail runs nearby!  It was a beautiful morning and I felt great!  I will complain about those who don't follow running/race etiquette.  It drives me crazy to see people start out up front at the start line, sprint out for 1/2 mile, only to slow down and WALK.  Get out of my way! I am by no means a fast runner, but I will always get out of the way for anyone attempting to pass.  This is especially important on a race like this, because at some points the trail is only wide enough for one or two runners.  Most of these things are common sense!

The old man kickin butt!

Me following behind!

Like father, like daughter?

My dad finished 97th of 133 (33:55) and I finished 100th with a time of 34:01.  This was slower than our times last year, but I felt strong and good.  I'm not one to worry about places or times...I'm proud we completed it and look forward to another one next year!

 Next up: Rock'N'Roll New York 10K this Saturday in Prospect Park! As always, happy running! :)

Oatmeal Pumpkin Chocolate Chip Muffins

Finally! The weather has cooled down and we are entering fall (my favorite season!).  Fall always inspires me to run more and bake/cook more! :)  Amazing fall foods that come into season include apples, pears, pomegranates, pumpkin, squash, and dates! See my previous posts on Pumpkin Oat Bars and Apple Crisp.  Yum!

Just as I was contemplating what delicious pumpkin recipe to kick-off my baking, I came across this recipe from FitSugar.  These were super easy to make and absolutely delish (not to mention healthy)! Enjoy!

An Apple a Day

I've already mentioned how much I love fall and the seasonal foods that go along with it! One of my favorite recipes (stolen from my mother's great recipe archive) is Apple Crisp. Apples are very easy to bake with and create delicious desserts and amazing aromas.

One medium apple contains around 80 calories and is loaded with both soluble and insoluble fiber, which is beneficial for digestive health, preventing colon cancers, and lowering cholesterol.  Apples also contain the flavonoid Quercetin, which has antioxidant properties and promotes heart health and reduce cancer risk. 

For a fun weekend activity, go apple-picking or head out to a farmer's market to get apples at their freshest! If you don't have the time, they are readily available at supermarkets (or try the NYC Green Carts!).  Apples are great to just snack on or can easily be incorporated into salads, glazes and many desserts!

Pumpkin Pie Oat Bars

I'm starting this blog right at the beginning of my favorite season: FALL! There are many reasons to love fall, not the least of which is the FOOD!  Apples, pumpkins, squash, and most root vegetables are at their freshest and most delicious right now!

Since one of my favorite things to do is modify recipes to make them more healthy and nutritious, I recently created a new verison of a typical pumpkin pie recipe.  Check it out below and try it for yourselves!

Pumpkin Pie Oat Bars

Ingredients:
1/2 cup Smart Balance margarine
1/2 cup brown sugar
1 cup whole-wheat flour
3/4 cup rolled oats
1 egg + 2 egg whites
3/4 cup white sugar
1 (15 ounce) can pumpkin
1 (12 fluid ounce) can non-fat evaporated milk
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves

1. Preheat oven to 350 degrees.
2. In a large bowl, combine butter and brown sugar.  Add in flour and oats.  Press oat mixture into 9X13 baking pan.
3.  Bake oat crust for 20 minutes until slightly brown.
4. In a large bowl, combine eggs and sugar.  Mix in pumpkin and evaporated milk. 
5. Add salt, cinnamon, ginger and cloves to pumpkin pie filling. 
6.  Pour filling over pre-baked oat crust.
7. Bake for 20 minutes at 350 degrees.  Let cool and serve. 

*Makes 24 pumpkin pie oat bar squares!