Mac and Cheese

I'm coming up on two months working out at LAX Crossfit.  Since then, I have hit some pretty exciting goals. One of these goals was to climb up to the top of the fifteen foot rope.
A few months ago, my friend and CrossFit coach tried to show me how to climb. With several attempts, I wasn't able to get more than two pulls that afternoon, but that didn't stop me.
At the box, I worked on the rope climb form any time I had enough energy and strength after the workout to make some attempts. That wasn't easy. I got some pointers from some of the box mates and started gaining confidence on getting to the top. A few weeks later, I nabbed it, twice! I had the evening coach record the success because I wanted to mail it to the coach that inspired me to even get up there in the first place. It was lots of fun and super motivating.
In that time, I also completed my thirteenth marathon in San Francisco, this one also in under five hours time.  I completed the LA/SF Challenge by running both LA Marathon and SF marathon back to back.
I love running through San Francisco. Each neighborhood has something different to display and running through the town is the best way to learn more about it. The race took us across the Golden Gate Bridge which was probably the coolest experience, during a race, that I can think of.  I do wish we had more of a cheering audience on the course. I felt as if I was running on my own throughout the entire several miles through Golden Gate Park, something very different than the LA marathon experience.
Comparing this race with the Nike Women's Marathon (also in SF), the NWM has a much larger cheering audience with much more energy. The enthusiasm from marathon cheerleaders helps when running through the hilly streets of the city by the bay.
In the few months leading up to the race, I was completing two workouts, a morning run of 2-3 miles and then another CrossFit Workout of the Day (WOD) in the evening at the box. I did this four times a week. I loved how I felt during that time and surprisingly had much more energy to complete work and go about the day.
I'd like to think that the intensity and consistency in my weekly routine helped me with the recovery time after completing the marathon. Generally, the soreness and tight muscles stay for several days after the race. This time, I was back working at the box on Tuesday, like I didn't miss a beat. I even tackled a "Toes to Bar" attempt!
In the short time, I have also improved my weight lifting form and other parts of WOD's.  I love the support and encouragement I get from the morning and evening coaches and box mates. They meet me at my level and provide just the right amount of support and encouragement to push myself to a heavier weight or a better form completion. Just the other day, I was able to complete three pull-ups without the assistance of a resistance band. I can't wait until I can string more of those pull-ups together and RX that Helen workout in the near future.
One thing I did not realize that I would appreciate so much are the small changes to my diet. Although food is an important component of training for the marathon, I did not realize how much a solid and wholesome diet can really help my CrossFit training. The better I ate, the more positive my results at the box. I have tried to modify my eating to more veggies, meats and fruits. I guess it would be called Primal more than Paleo since I still eat dairy (I love me some cheese). But even then, I really haven't sat down to plan out which diet I choose. I used to weigh out my food and portion control like the Zone diet prescribes. Whatever, clean and unprocessed food make me feel better. And I eat oatmeal.
I haven't eaten nearly as much pasta as I usually do, but from the looks of my fellow training buddies' Instagram accounts, there are plenty of other "pasta" options.  This makes me happy since I love pasta. I just recently learned how easy it is to make mac and cheese from scratch. My sister asked me for the recipe for mac and cheese so here is the basic recipe (it can be modified for any preferences).  It is such an easy recipe that I beg all of you to never buy boxed mac and cheese again. There are so many processed and unhealthy ingredients that come in the "cheese" powder mix that can't be good for anyone eating it.

Mac and Cheese with Carrots

Easy Mac and Cheese

• 8oz pasta (elbow macaroni)


• 1/4 cup flour 


• 1/4 cup butter (use no substitute)


• 2 cups cheese (at least one cup of cheddar, but may be mixed with another cheese to add bite or creaminess) 


• 1 cup milk (I use lowfat)


• 1 cup water


• salt and pepper (to taste)


• 1 teaspoon corn starch (this isn't crucial, but it helps to keep the cheese from becoming clumpy) 

Cook the pasta according to packaging.
In a sauce pan over medium heat, melt the butter.
Mix in the flour. Add in the milk, slowly whisking it in. Add in salt and pepper. Whisk in the cheese little by little so that it melts while you are whisking.
If you are feeling daring, you can add in extras like carrots, sun dried tomatoes, sauteed kale, peppers, or whatever feels right. Once the cheese is completely melted, add in the corn starch and mix well.  Toss the macaroni into the cheese sauce and mix well. Serve hot with complementary meat and veggies. The better the meal, the better the athletic performance. Enjoy!

Sundried Tomato Mac and Cheese with avocado and beef ribs