Saturday, September 24, 2016

Fall Half Marathon Training: Week 3

Hello, hello!

Week 3 of my half marathon training went much better than the first couple of weeks. Hallelujah! Now, I feel like I’m finally getting on track with my plan. And, hopefully, it’ll stay that way. I’m traveling to Chicago this week, but I’m planning to fit in at least one workout before or during my trip. Then, we’ll be in Newport this coming weekend (I absolutely love running by the ocean there and look forward to it all year long), so my long run will definitely be a top priority!

SUNDAY: Cycle & Sweat Bootcamp <– full recap

cycle_and_sweat_derby_street_

Wearing: GapFit Breathe Racerback Tank // Fabletics Salar Capri in Amethyst // Reebok CrossFit Nano 6 // Bombas Socks 

MONDAY: OFF

TUESDAY: 3.5 miles (1 mile warm-up + 2 miles at 8:45 + 1/2 mile cool down)

WEDNESDAY: “Big 10” workout <— speedwork-ish

Big 10 Running Kettlebell Workout

Wearing: Albion Fit Petal Pants // Brooks Women’s Launch 3 <– I love these for speed workouts! 

This was a serious cardio workout, and I loved that it only required one piece of equipment! I used #35 for the kettlebell and it took me about 25 minutes to finish. Definitely a good one!

THURSDAY: Off

FRIDAY: CrossFit

amrap-12-crossfit

SATURDAY: 10 miles

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After Friday’s lower body smoker (it also included Back Squats 1 X 20 at #125), my legs felt like lead on my long run. Woof. But I finished 10 miles with a smile on my face! 🙂

Question of the Day

How’d your training going? What’s going well? What’s not going so well? 



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Beef Milanesa with Peach Salsa and Spinach

Think Following the “5-Second Rule” Keeps Food Safe? Think Again!

When food falls on the floor, it’s always a judgment call as to whether that food goes into your mouth or into the trash. And many of us, when making that call, defer to the so-called “five-second rule” — that long-standing and widely accepted notion that if food spends five seconds or less on the floor it hasn’t had enough time to be contaminated by whatever bacteria is on the floor. But is the five-second rule based on any actual facts, or is it just a myth that we perpetuate every time we let our kids pick up and keep sucking on that lollipop they dropped?

Turns out, scientific research on the topic has been pretty limited … until now, that is. A team of researchers at Rutgers University’s School of Environmental and Biological Sciences put a variety of foods — watermelon, bread, bread with butter, and gummy candy — through their paces. They dropped them onto four different surfaces — carpet, stainless steel, ceramic tile and wood — and left them for less than one second, five seconds, 30 seconds and 300 seconds. All of the 128 possible scenarios were repeated 20 times; in the end, the researchers had a total of 2,560 data points to analyze.

Watermelon got the germiest after even a brief time on the floor, and the gummy candy picked up the fewest contaminants. Both bread and the bread with butter fell somewhere in the middle of the contamination continuum. But what was most interesting is that although all the foods picked up more bacteria the longer they sat on any of the four surfaces, they weren’t totally bacteria-free even after just a few seconds of contact. “Some transfer takes place ‘instantaneously,’” the researchers wrote, “disproving the ‘five-second rule.’”

So, sorry kids, but that fallen lollipop should probably go into the trash — unless you want to suck down a bunch of bacteria along with your candy.

Sally Wadyka is a Boulder, Colorado-based journalist who writes about nutrition, health and wellness.



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Calibrate Your Kitchen Thermometer

How To Calibrate A Kitchen Thermometer

If you use a thermometer in the kitchen (which everyone should!), it’s critical to have it calibrated correctly. Over time, thermometers can slowly loose their accuracy due to being moved around,… Read more →



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