Runners Notes
By Heather Cass Erie Times-News staff blogger
If you want to know anything about the local running scene, ask Heather Cass. A member of the Erie Runners Club for 10-plus years, she is immersed in the local fitness culture, and she's taking your questions.   Read more about this blog.
Archive for the ‘Recipes’ category
Posted: December 12th, 2013

Worth reading

* Life advice from ultra happy ultrarunner Hal Koerner

* What’s for dinner? Need inspired?  11 athletes share their favorite meals.

* Car versus deer versus runner. (This is the kind of crap that would happen to me.)

* Did you know funny guy Will Ferrell is an avid runner & marathoner? Yep, Buddy Elf goes long.

 

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Video of the Week

Next time you have to run on a treadmill, may you do so with the enthusiasm of Meatball, the Corgi on the playground carousel:

T-shirt of the Week

This is a DIY Santa shirt…perfect for Saturday morning’s ERC Snowflake 5K!

DIYSantashirta

Instructions here.

 

 

Posted: August 29th, 2013

Worth reading

Western States Winner Pam Smith on Training with Kids.

NPR: ‘Why this Compulsion to Run long distances?’ A Runners’ Beautiful Confession (“…but when I run the world goes quiet.” Me, too, Oatmeal)

“Widespread” doping in Track & Field? *gasp* But, seriously, does this news really shock anyone? I hate to be jaded, but it’s seriously a matter of time before they bust Bolt or one of the other running superheros.

4 easy post-workout snacks that aid recovery.

Cool stuff

Make your own marathon brag board (below). Step by step instructions here.

Marathon-Brag-Board

Fun stuff

I don’t think that “Sunny Orange Creamsicle” would fit on a race bib though. :-)

colorname

 T-shirt of the Week

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Available here in various styles..and various prices.

 

 

Posted: August 21st, 2013

It’s late August and, for Erie-area veggie gardeners, that means it’s harvest time.  If you’re kitchen counters, like mine, are overflowing with the “fruits” of your labor,  here are some recipes that can lighten the load.  (Note: I would give credit where credit is due, but I haven’t a clue where I got these recipes. A couple of these recipes I’ve had for years.)

 

cucumber salad

Cucumber Salad

3  cucumbers, peeled and sliced 1/4″
1 onion sliced and separate into rings
3 medium tomatoes cut into wedges
1/2 cup vinegar
1/4 cup sugar
1 C. water
1/4 C. olive oil
2 tsp.salt
1 tsp. ground pepper

Combine all in a large bowl, toss making sure everything is coated well. Refrigerate for at least 2 hrs before serving

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roasted-tomato-recipe-2

Source: The Happiest Home.com

  1. Preheat your oven to 400 degrees F.
  2. Place tomatoes and garlic on a cookie sheet, drizzle with olive oil, and shake to coat. (For a pint of tomatoes, I used about two tablespoons of oil.)
  3. Sprinkle lightly with salt. You don’t need a lot, and if you want to skip this part it’ll still taste great.
  4. Put the cookie sheet in the oven and roast until the tomatoes start to split.
  5. Remove tomatoes from oven and turn off heat. With a spoon or spatula, scoop tomatoes into an oven-proof bowl or dish. Sprinkle mozzarella on top of tomatoes, then pop back into the oven for thirty seconds or so – just long enough to melt.
  6. Get a fork and eat!

Heather’s note: I added some Parmesan cheese on the top, too.

 

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Confetti Salad

1 medium red onion
1 medium white onion
3 medium cucumbers
5-6 stalks of celery
1 green pepper
1 red pepper
1 orange pepper
3 roma tomatoes

*Note: All ingredients can be increased or decreased according to your tastes. For some reason, the red pepper really makes this salad for me. It’s just not the same if I don’t have the red pepper.

Chop all ingredients in to small dice-size portions. Mix together in large bowl. Eat right when you make it or refrigerate to let flavors blend. It’s great either way.

We like to top it with a few crumbles of feta cheese and Balsamic Vinaigrette salad dressing. We eat Confetti Salad with grilled chicken, and frequently serve it when company comes for dinner.

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Step by step instructions/photos at Individual Rivalry

Zucchini Pizza Boats

Zucchini
Pizza Sauce
Cheese
Pepperoni (and/or other pizza toppings you like)
1. Wash and rinse your zucchini well with dish soap to remove any wax residue since you are leaving most of the skin on. Cut the ends off and then slice in half. Take a spoon and lightly remove some of the seeded making a shallow trench. It doesn't take much. This is just to have a nice place for your sauce to lay.
2. Lay them out on a baking sheet that you sprayed with non-stick spray
3. Using a knife or a vegetable peeler, cut a strip off of the bottom of the zucchini so they will lay nice and flat on your pan.
4. Take a spoon, be as generous as you like, and fill the trenches with your sauce.
5. Now add the cheese, pepperoni & any other toppings.
6. Bake at  350 degrees for about 25-30 minutes. Depending on your oven.

 

Posted in: Recipes
Posted: August 15th, 2013

Worth Reading

Effortless recipes for athletes who don’t like to cook (Guilty!)

* Lindsey Lohan wants to run a marathon. Sure, many are scoffing at this news, but c’mon, we all know that running CAN change your life and it seems to me that Hollywood’s troubled starlet could stand to swap some old, unhealthy addictions for a new one. I believe in you, girl.

* After a Heart Attack Wylde Parnelle Has Logged 3,750 Miles

Funny stuff

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Runny funny

Tshirt of the Week

tshirt

Available here for $28.

 

 

 

Posted: July 4th, 2013

Worth Reading

* The New York Times’ Room For Debate: Addicted to Endorphins “Is all this emphasis on exercise healthy, or dangerously compulsive? Can exercise like running be addictive?”  Some interesting food for thought here.

* A 12-Million Step Recovery Program. Don’t know how I missed this when it was published in the Washington Post in May, but…it’s an amazing story. “Walter Barrera chose ultra long-distance running over crack cocaine, he was able to slowly start putting his life back together.”

* 5 No-Cook Recipes for Summer.

* Turns out runners aren’t the only athletes embracing the minimalist shoe/barefoot movement.

* Kara Goucher: You Can’t Always Get What You Want. (Love this woman!)

 

T-shirt of the Week

Screw calm….

freak_out_and_run_around_dark_tshirt

Posted: March 7th, 2013

Worth Reading

* Who in your life has an eating disorder and what can you do about it? It’s more common than you think, especially among runners and, it’s not just women.

* Eggs got a bad wrap years ago, but they are seriously one of the best things you can eat (yep…eat the WHOLE thing, even the yolk, that’s where all the nutrients are!). Shape magazine gives you 20 quick & easy ways to cook them.

* 6 tips for running with your dog (I just bought a gentle lead to try with Sam. I will report back!)

* 5 things to do on a treadmill, besides run on it.

* What’s the optimal running cadence? Find out here.

Video of the Week

T-shirt of the Week

What every woman wants to wear to the weight room:

tshirt

Available here for $26.96

Posted: January 17th, 2013

* 3 ways to build an injury-proof body (solid advice here)

* 5 one-pot meals for runners

* Rejoice! Salt may lose it’s rank as public enemy No. 1. As runners, we lose a lot of salt in our sweat.  I’ve never limited my salt intake and always heed my body’s craving for more despite the drumbeat by those who claim to know what’s best for us.

* A running love story worth picking up: “Do Life”

Video of the Week

Get your tissues:


More about Conner & Cayden here.

 T-Shirt of the Week


Available here in various styles/fabrics.

Posted: October 19th, 2012

Mmmmmmm……Let’s talk about food. What’s your go-to breakfast on a race day and how early do you get up to eat?

Banana and spoon full of peanut butter. I Wake up at least. 1 1/2 -2 hours before race time…..but I still consider myself a newbie at races so I get nervous I am going to forget something etc. — Linda Straub

About an hour before I leave the house, I have a protein shake and a cup of tea. — Tom Toale

When I was in my 20s & early 30s I had nothing but water. Now that I’m older (and theoretically wiser) I’ll have a half of a bagel with nothing on it. If the race is longer (like a half marathon) I will also have a small banana to top off my glycogen stores. And water – always water. — Sandie Sweet

Short race: bagel with peanut butter.  Long race, add a banana. — Patrick Krott

Banana with peanut butter one hour before. — Amy Morrow

Banana and water 1hr before race — Kristen Gehrlein

Whole grain waffle with peanut butter on it and some sliced banana. I fold it like a sandwich & eat it in the car. — Rhonda Berlin

A Cliff bar, one cup of coffee and water. — Lisa Shade

I eat 2 hours before, usually a bagel with peanut butter or a chewy almond trail bar! Oh and coffee!! — Karen Groshek

I try to eat a bagel before my annual marathon, but am usually nervous enough that I can’t even finish it. I really wish more races were in the afternoon/evening, I ain’t a morning runner. — Michael Morris

Either oatmeal with honey and cup coffee, or English muffin with honey and cup coffee. — Ginny Sackett

Peanut butter on half a bagel and a banana—–PLUS a couple cups of coffee—-all a few hours before the run! — Sarah Rose

Greek yogurt and an English muffin! 45min before — Suzanne Clickett

Like many of you, my pre-race meal depends on how long the race is. For a shorter race (anything less than a 15K), I usually just grab a banana.  For a 15K or half marathon, I try to eat 2 hours prior and stick with a bowl of Cheerios or a bagel with peanut butter and water, of course.

I rarely eat before training runs — even long runs — though I sometimes eat a banana if I had dinner early the night before.

Marathon Morning Meal  Advice

Check out this Runners World video for tips on what to eat on marathon morning and what to look for on room service menus for breakfast on your big day.

Autumn recipe

Speaking of food — check out this recipe I’m loving this week for Butternut Squash with Apples . While it’s a pain to cut up the squash, this is one delish autumn dish.

Posted: February 10th, 2012

I love white chicken chili and here’s one of my favorite recipes from Campbell’s. While the recipe calls for adding shredded cheddar cheese, I prefer a bit of low-fat sour cream which gives it a thicker, creamy texture.

Southwest white chicken chili

1 tablespoon vegetable oil
4 skinless, boneless chicken breast halves (about 1 pound), cut into cubes
4 teaspoons chili powder
2 teaspoons ground cumin
1 large onion, chopped (about 1 cup)
1 medium green pepper, chopped (about 3/4 cup)
1 can (10 3/4 ounces) cream of chicken soup (98% Fat Free)
3/4 cup water
1 can whole kernel corn
2 cans (about 15 ounces each) white kidney beans (cannellini), rinsed and drained
Low-fat sour cream

1. Heat the oil in a 4-quart saucepan over medium-high heat. Add the chicken, chili powder, cumin, onion and pepper and cook until the chicken is cooked through and the vegetables are tender, stirring often.
2. Stir the soup, water, corn and beans in the saucepan and heat to a boil. Reduce the heat to low. Cover and cook for 5 minutes, stirring occasionally. Add a dollop of low-fat sour cream before serving.

Posted in: Recipes
Posted: February 2nd, 2012

Christina Shreckengost/Erie Reader

Breakfast in a jar

Runners can’t go wrong with oatmeal — not that powdery sugar-laden stuff in packets, but real oatmeal.  Yes, good old fashioned Quaker oats can be boring, but you can easily doctor it up to suit your tastes.  Check out these two recipes — one for those who like it hot and one for those who like it cold.

 

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Look “fresh” after a run

…in 4 easy steps…. um…this is just sort of stupid so, of course, I must share it.

 

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Temporary tatts for marathoners

Forget paper pace bracelets that don’t last 26.2, slap on a temporary pace tattoo. Or, you could simplify things and use a ballpoint pen or Sharpie marker …and, later, a  little Comet and elbow grease to remove it.

 

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Gym rules

These 27 rules for conquering the gym are just hysterical. Who’d have thought you could find some funny stuff at the Wall Street Journal?

My favorite: “8. There’s also the Strange Guy Who is Always at the Gym. Just when you think he isn’t here today…there he is, lurking by the barbells.”

There are several of these at my gym.

 

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You have some tape on your shoe

They say you can fix anything with duct tape. But, can it help you with your marathon PR?

 

 

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Motivational Poster #6

Courtesy of Mark Remy over at RunnersWorld magazine:

 

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T-shirt of the week

I think I might buy this to wear to Cleveland this year:

 

 

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