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

The universe heard me

I spent this past weekend attached to the Twitter feed about the CrossFit Regionals for Southern California. Watching these women compete with amazing statistics was amazing.

I couldn't wait to get back to the box on Monday for another exciting day of....whatever was in store.

When I saw Monday's WOD (30 Burpee Muscle Ups) and then the scaled set for muscles ups (1MU=3 pull ups) I was very excited! I would practice completing scaled pull ups all workout! This would be perfect in my quest to eventually complete "Helen" without a resistance band.

I should be careful what I wish for:

I purchased a set of gloves online over the weekend, because I was worried that my "lady-like" hands would eventually take a beating. I didn't think that beating would come in the form of a total of 90 pull ups within 16 minutes on Monday. Needless to say, the gloves are still in the mail and I am typing this with painful pulled blisters (and bandages full of neosporin) on each hand.

I'm supposed to work on rope climbing today. I guess I'll make a quick stop at the store and pick up some tape for my blisters. Stay tuned!

In Helen we trust

I started back at the LAX Crossfit box at the beginning of the month. Today marks the second full week of sweat-drenched nights. The first week back was loads of fun. Coming back to an intense workout on Monday and a high-five with the 8pm coach gave me some positive energy for the first, of I hope many, workout of the day (WOD).
This past Monday, I spent the entire time working on the Snatch Balance and the Squat Snatch. Before heading to the box, I watched a few videos to get the technique before going in. No matter how much I worked for the entire strength session, I still couldn't get it. The perfectionist in me left the box feeling incredibly defeated and disappointed.  Even though I haven't been back long, I still have high expectations for myself in properly completing the workout. I run marathons for pete's sake.
I remember one workout day of coaching my marathoners. Our workout was an afternoon full of suicides-two basketball court lengths each time (plus squats). In the middle of the third round, one veteran marathoner walked away in tears. She needed a break, but I also think the workout broke her. On Monday, my mind drifted to that day and her. That's exactly how I felt.
I went back on Tuesday and withstood another insane session and I got to practice my handstand! Wednesday was a strength day, combined with a pretty intense warm up. I accomplished something I never thought I would be able to do: I successfully completed a back squat with 115 pounds and one deadlift of 135 pounds; the equivalent of my own weight.  For someone with a fear of weightlifting, that is quite the accomplishment. I left feeling much better than I felt on Monday.
It wasn't until yesterday's workout that I really got my groove back.
Thursday's WOD
‘Helen’ – 3 Rounds:
400m Run
21 Kettlebell Swings (1.5 pd/1 pd)
12 Pull-Ups
After 13:58 minutes, I felt amazing. For this workout, I transitioned to a less resistant band (the blue band) and still completed the pull-ups quicker than I thought. After calling time, I came to the conclusion that this workout is by far my favorite.
The box has a Goal Board. As a (marathon) coach, I think it's pretty awesome that the box encourages us to set goals. Here is mine. My crossfit goal is to complete the Helen WOD as prescribed, with no resistance band. Let's see how long it takes me to do that.
For now, I'll take my small weight lifting goals and perfecting my handstand.
This investment in myself is right up there with my favorite car, my home and my education. I am having a blast and getting stronger at the same time.

another one bites the dust

About two weeks ago, while frolicking around my house, I strained my calf. I couldn't walk down my stairs, I couldn't put my foot down and I was walking on my heel. I immediately thought, well there goes the marathon.

Since August, I have been training with a group of high school students where I work to complete the LA Marathon.  The runners start off running/walking two miles and slowly increase mileage. Every Sunday until March is spent together running, increasing mileage and getting ready for the big day. To think I wouldn't be able to run was more devastating to think about than the actual pain that was shooting through my leg at that moment.

After many ice packs, acupuncture, massage, Aleve, doctors visit and kinesiology tape, I got to that starting line. I thought to myself, if I was going down with this calf strain, I was going down during a race and not at my house. The kinesio-tape gave me a sense of security that my calf would be protected from whatever I would put it through. Since this was my first injury, ever I had no idea what to expect my body to do.  Before the injury, I was setting my goal to finally breaking my 5 hour marathon that I have been hovering around for the last four races. After the injury, my goal was just to finish the race.  

Even still, the optimist in me went to the MyMarathonPace website to print out a pacing plan for the race. I modified the pacing for a negative split (to finish faster than I start) and to allow for easy hill climbing, just in case. I set my goal for 4:56:00.   I taped the pacing chart behind my bib for easy access along the run (I hate wristbands).

As much as I would have loved to sit and meditate before the race (wishful thinking), I still had to keep thirty five teenagers within my line of sight.  The adrenaline in their bodies had them asking to use the bathroom and to check out the stadium every five minutes. We stretched as a team and then about twenty minutes before the start, we disbursed (some of my kids run sub-4 hour marathons while others sub sub-7 hours).

I had to force my body to start slow and even still, I ran a 11:30 first mile. Yikes, it was about a minute faster than the pacing chart allowed for so I slowed down during the second mile. I blame the playlist of Rock-It! Scientists mixes that elevated the adrenaline pumping through my body.  The mashup/mixes are perfect to keep me moving and the eclectic mix of songs keeps me on my toes.

The first several miles  flew by. I didn't stop to take pictures the way I usually do. Cindy (a fellow marathoner) gave some tips for the LA Marathon on her blog that included enjoying the sights, and so I did.  I enjoyed the sites chomping on my baggie of dates (my new favorite food for distance running).  This was the first time I didn't bring out my phone to take photos of anything (except for one photo of an amazing Army rucker). I forwarded my calls to my cousin that met us at the finish line and just enjoyed the race. I was, of course, checking my pacing at every other mile to be sure that I was on track to finish under five hours. 

By the time I was coasting down Sunset Blvd, I realized that I was two minutes ahead of pace and started to worry about whether I was using too much energy too soon. Going downhill was also causing some discomfort in my right knee. I popped another Aleve and sent out positive vibes into the universe. At the marathon expo, my runners recorded a quick "cheer" video for me to be aired at about mile 17. Although I only heard it (I ran by before I caught it on the screen) the familiar screams definitely gave me a jolt of energy. That, and I knew I would see Cindy soon.

I didn't see Cindy initially, but I saw her husband.  I stopped for a bit and grabbed some pretzels from them. What a relief from the sodium craving I was having. At about mile 17 is where the course becomes home turf. Our team runs on the west side of Los Angeles and I make it a point to have them run along the marathon course to get comfortable with the neighborhood and streets.  It's the psychology behind the training.  When I got to mile 19 and a kool-n-fit station, I thought to myself,  it's time. I was either going to give it all that I had left for the next seven miles and risk my calf getting more injured, or play it safe and still beat my goal.

I picked up the pace. Just a bit.

On Santa Monica Blvd, near Sepulveda, I saw our school's librarian. She was out with her iPad taking photos. I knew she supported the marathon every year, I just never found her along the course. I waved and said thank you for being out there and sped along.

At mile 22, I got a chance to see our program coordinators cheering us on.The energy in that tent was so contagious and Rosny seemed so excited to see me that I left that tent feeling energized, like I hadn't just run 22 miles.  I zipped down San Vicente blvd, shattering any pace that my chart had for me, rounded the corner to the finish line and it hit me. I was going to PR.

I started to hyperventilate as I got to the finish line. I saw the clock above the finish line and it read 5:06:53 clock time (different than chip time) and I knew it. I broke the five hour streak, finally! My leg felt fine and the tears just came. I haven't been more proud of myself. My official time is 4:52:56, twelve minutes faster than my previous fastest marathon time.

I saw some of our alumni runners at a water station just before the finish line (but I missed their awesome posters). They were screaming their heads off when they saw me. I was happy to see them out volunteering for the race this year with one marathon under their belt. If I would have seen these posters, I would have started bawling while I was running. They make me so proud!

The season is over, I get my Sunday mornings back from coaching. Some of my runners PR'ed and others were just happy to finish. One got sick and had to be pulled from the race. Despite this, it is such a great feeling to share this accomplishment with others.


I made myself lemon pie bars to celebrate. A student of mine brought me a bag of citrus last week so I put them to good use in this recipe.

Ingredients:

• 2 1/2 cups all-purpose flour
• 1/2 cup confectioners sugar
• 1 cup butter, softened 
• 4 eggs
• 1 1/2 cups white sugar
• 1/2 cup lemon juice (from fresh lemons)
• 1/2 tablespoon lemon zest (the recipe calls for 1 tablespoon but I think it's too much)

The full recipe is on allrecipes.com and it's super easy to make, especially for non-bakers like me.  The tang of the lemon goes well with wine...well I think so.

San Francisco marathon, I'm coming for you! But first, rest.

Fastest and Youngest

My runners had an amazing, once in a long shot, opportunity to meet (and get autographs from) the elite athletes for the race in which they all will be competing on Sunday. The elite athletes had their last training run this morning in Griffith Park.

I got invited to attend with the runners by the organization we are a part of and jumped at the opportunity. I think I was more excited than the kids were at first.

I immediately got 12 of my team of 35 interested in waking up before the sun (and before school) to drive to Griffith Park where we had a photo op and were filmed by KTLA morning news. The kids had the chance to get autographs from the runners, too.

One quote from my student, "I got to put my arm around last year's LA marathon winner for the photo. If someone got that in a photo, that would make my....universe."  He was talking about Simon Njoroge and although this teenage runner towers over the speed racer, he was mesmerized by this talented man.  It was such a sight to see these "cool" teenagers revert back to the excitement "like a kid in a candy store" when meeting marathon runners.  These guys and gals are their idols.

What a great experience for them. I am just lucky enough to tag along.

See you all out at the ASICS LA Marathon on Sunday! Remember your green (or orange)!

Made with love

One of my best friends underwent surgery yesterday.  When she told me that she was going to have surgery this year, I was worried and hopeful that all would come out well.  

After-surgery recovery sucks. Food doesn't taste the same and the body isn't interested in digesting heavy foods in the first few days. I'm not very good at knowing what to say, so instead I made her food. I think she sticks around because I cook for her so much.

Because I signed up for a home delivery service of organic fruits and vegetables, I always have plenty to choose from in my house. The last three boxes included a butternut squash. I mean, I like squash, but not THAT much.  I can only handle so much of any food.

Thanks to Rachel Ray and her "Every Day Rachel Ray" magazine, I found the perfect puree for post surgery-Roasted Butternut Squash, Sweet Potato and Carrots...and I added my own twist.  

The recipe calls for:

carrots, sweet potatoes, celery

• 2lbs of butternut squash (peeled,sliced and cut into 1-inch pieces)
• 1lb of carrots peeled and cut into 1/2 inch rounds
• 1lb sweet potatoes (peeled,sliced and cut into 1-inch pieces)
• 2 onions, peeled and cut into 8 wedges each
• 3 tbsp EVOO

Butternut Squash,garlic and onions

It didn't seem like enough flavor...so I added three cloves of garlic, Italian seasoning and chili flakes (Carmen is fan of sorta spicy), two celery sticks, and chicken stock instead of water.  The recipe asks us to drizzle olive oil on the vegetables before putting them into the oven to roast. I did, but I also added the garlic and herbs before putting them into the oven.   The recipes I find often consist of basic ingredients,almost daring us to make changes and update with our own flavors. This one fit that theory.

After the veggies roasted, I put them to boil in chicken stock. Then, in batches, put it all to puree in the blender.  Remember to add the salt and pepper, too!  The puree is a perfect blend of healthy vitamins and minerals to promote a healthy recovery.  It may even be a good option for infants (minus the chili flakes). 

The puree will be complemented with a dollop of sour cream on top and a lot of love while serving it to your loved ones. Carmen is in recovery and has already enjoyed two servings. 

I hope you enjoy it as much as we have!

Lucky number 13

Last night, after writing several letters of recommendations for students and reading a few dozen applications for admission, I perused Facebook and the many posts about what my friends were thankful for. It was nice to read the blessings each one of my friends encountered in 2012.

Babies being born, people getting married, friends graduating from graduate school, former students graduating from college, promotions, buying houses, and everything in between. It was nice.

I started the last year spending many hours with my niece in the NICU of Loma Linda University before her battle with life ended after five short weeks of life and one week before my birthday. It was probably one of he most painful feelings to endure and to try and support my sister and her husband through. It still hurts.  She is buried right next to my baby brother who also died as an infant.

Little joys throughout the year were pleasant and masked the pain. I ran my tenth and eleventh marathon and coached another thirty-seven runners to the finish line of the LA marathon. I finally finished my substance abuse counseling certification program. I earned the SRLA Star Award for a blog I wrote about the program and my commitment to the students.

I watched my high school BFF, former roommate and party partner, be married to a great man.

I rang in 2012 with another BFF and his wife and then jumped for joy when they were with child and delivered a healthy baby girl nine months later.

Good things happened to people in my circles.

This year, I do plan to pursue additional training in the field of counseling. I will run another marathon. I will train more teenagers to complete a marathon. I will finish my seventh year as a school counselor. I will not join a gym in January or February. I will continue to incorporate Crossfit into my workout/marathon training routine. I may even sign up again for the box down the street from my house. I will try new recipes and share them with the five people that read my blog regularly. I will make some home improvements (or maybe pay people to do them).  I plan to read more and catch up on novels I "should" read and others that I want to read. I will pay off my car and be nearly completely paid off with my debt (sans school loans).

Perhaps new prospects are looming in my professional and personal life too.

2013 will be my year. Lucky number 13.



In the end, it's not the years in your life that count. It's the life in your years. 
Abraham Lincoln