Sunday, October 23, 2016

Fall Half Marathon Training: Week 7

Guys! We’re getting so close to the big day! I did my final long run this morning and then (hopefully) it’s smooth sailing to race day. I’m traveling for work next week, so I’m planning a couple of short runs/workouts while I’m away. Next weekend, I’ll probably do a medium-length run with a couple of short runs during the week and then race day is Sunday. Holy cow. It’s coming up fast, and I really can’t decide whether or not I feel ready for it. There are times that I feel pretty confident about running a good race, but then there are runs that I feel absolutely terrible on. It’s like my body does a 180 from one run to the next. Ugh. I just hope that I have a good day on race day!

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Wearing: Brooks Women’s Dash Hoodie // Brooks Women’s Chaser Pants // Brooks Women’s Launch 3

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The Dash Hoodie is my new favorite hoodie. I wear it ALL THE TIME, and I always receive compliments when I do! It’s super soft with a flattering fit, and I seriously want one in every color!

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SUNDAY: 8 miles

MONDAY: Off

TUESDAY: 6 miles

WEDNESDAY: CrossFit

crossfit cardio lung smoker

This workout was a total lung (and quad) smoker, and I was so glad it wasn’t a minute longer! Also, before WOD, I did 3 X #135 front squats for Strength. Needless to say, my quads were on fire!

THURSDAY: Off

FRIDAY: CrossFit

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The Thrusters kicked my butt in this workout. Usually #65 isn’t all that bad, but, whoa, they felt HORRIBLE!!!!!

SATURDAY: CrossFit

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This workout was called “Cindy Meets Grace,” and, honestly, the “Cindy” part wasn’t all that bad. I ended up scaling the push-ups since I suck at them, but the pull-ups and squats were no problem. The “Grace” part though… my partner and I split the reps, so I only did 15 Clean and Jerks at 95 pounds. I can’t imagine doing 30 for time!!

Fall Half Marathon Training: Week 6

Fall Half Marathon Training: Week 5

Fall Half Marathon Training: Week 4

Fall Half Marathon Training: Week 3

Fall Half Marathon Training: Week 2

Fall Half Marathon Training: Week 1



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Weekend Link Love – Edition 423

weekend_linklove in-lineResearch of the Week

Walking slows memory decline in older folks already experiencing it.

Case study: fecal transplant cures celiac.

Anxious dogs go gray.

Researchers dig through poop and find new antibiotics that reverse drug-resistance in bacteria.

Not all of the genetic material Neanderthals bequeathed to us was negative.

Spending a few hours in the mountains changes your blood cells’ ability to retain oxygen in hypoxic environments.

New Primal Blueprint Podcasts

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Episode 139: Allan Misner: Host Elle Russ chats with Allan Misner about fitness for people over 40.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

Interesting Blog Posts

Does rosemary extend time?

Real women have meat (in their diet).

What happens when seven New Zealand dietitians try the paleo diet for four weeks?

How to bake bacon for a crowd.

Media, Schmedia

A group of health experts are urging British doctors to educate themselves about nutrition, exercise, and lifestyle.

A gorilla escaped from the London Zoo and, rather than head for the armory and begin a counter-sapien insurgency, drank five liters of blackcurrant syrup and probably gave himself a tummy-ache.

An elephant (just a baby, no less) shows signs of empathy, compassion, and concern for a friend. Really makes me think twice about springing for that ivory bed frame.

Everything Else

We may be creating as many species as we’re killing.

This guy really loves Bulletproof coffee.

I’m not sure what’s more unfortunate: the weed or the fact that a toddler gets an entire box of fries.

Cave paintings help researchers discover the elusive ancestor of the European bison.

OJ consumption is down.

Is reciting a tongue twister in your head just as hard as reciting it out loud?

Northern Ireland: land of giants.

An algorithm for fair cake-cutting.

Yes, that horse just ate that chicken.

Things I’m Up to and Interested In

Development I really want to share: I just launched the new Primal Kitchen YouTube channel. I’ve already made a few videos you might enjoy, so subscribe to stay tuned for new ones to come.

Product I’m excited about: You’ve heard me talk about the benefits of intermittent fasting, and my friend Jimmy Moore has just published a great book on it: The Complete Guide to Fasting.

A blog post I’m reading: “Self-Stereotypes and How to Overcome Them.”

Movement I’m loving: These Daily Vitamoves mobility exercises for the thoracic spine and shoulders.

Burying the lede: Media outlets report that capuchin monkeys are making stone knives, just like ancient hominids. Midway through we learn the stone knives are accidental byproducts of the monkeys smashing quartz into mineral-rich powder to lick.

Recipe Corner

Time Capsule

One year ago (Oct 23 – Oct 29)

Comment of the Week

No dessert unless you eat your choccoli.

– Indeed, Soupy.

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The post Weekend Link Love – Edition 423 appeared first on Mark's Daily Apple.



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Cauliflower Piccata

For this piccata recipe, roasted cauliflower steaks are cooked in a delicious sauce of butter, wine, parsley, lemons and capers. To me, the pairing of bright lemon and briny capers is almost magical; spooning it over tender cauliflower finished with a generous serving of parsley is an easy way to maximize vegetable intake.

This cauliflower piccata is a vegetarian showstopper, a beautiful main dish perfect for holidays yet easy enough to enjoy for weeknight dinners. To create cauliflower “steaks,” remove the outer leaves and the bottom portion of the stem. Then slice the cauliflower into 1-inch-thick slabs. Depending on the size of your cauliflower, you may have only three to four steaks per head. For a main dish, serve the cauliflower steaks with egg noodles or roasted potatoes — and extra piccata sauce.

Cauliflower Piccata
Yield: 2 servings

1 head cauliflower
2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 tablespoons unsalted butter
2 small shallots, finely chopped
1/4 cup dry white wine
1/4 cup lemon juice
1/2 cup vegetable stock
2 tablespoons capers, drained
1/4 cup chopped fresh parsley

Preheat the oven to 400 degrees F. Line a large baking sheet with parchment paper and lightly spray with olive oil.

Remove outer leaves and bottom portion of stem from cauliflower, then slice into 1-inch slabs. Depending on the size of the head, you will have 3-4 steak slabs and the rest will be florets. You’ll roast those along with the slabs.

Place the cauliflower on the prepared baking sheet, drizzle with olive oil, and sprinkle with salt and pepper. Roast for 15-20 minutes, until edges are crisp and slightly browned.

As the cauliflower roasts, melt the butter in a large pan over medium heat. Add the shallots and cook for 4-5 minutes, until crispy. Add in the wine and cook for another 3-4 minutes, deglazing the pan and scraping up any bits of crispy shallots. Add in the lemon juice, vegetable broth and capers, and cook another 2-3 minutes until slightly thickened.

Remove cauliflower from the oven, divide among two plates and top with sauce. Garnish with parsley and serve.

Per serving: Calories 300; Fat 24 g; Cholesterol 48 mg; Sodium 700 mg; Carbohydrate 7 g; Fiber 3 g; Protein 6.5 g

Alex Caspero MA, RD, RYT is a Registered Dietitian Nutritionist and Yoga Teacher. She is the founder of Delish Knowledge (delishknowledge.com), a resource for healthy, whole-food vegetarian recipes. In her private coaching practice, she helps individuals find their “Happy Weight.” 



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