Sunday, June 19, 2011

Training Update 6/19/11

    Another solid week of training, although it started out pretty rough as I didn’t make it through my workout on Monday but it only got better from there! Monday was a short workout, but I was still beat up from running poorly at the US 8k I suspect. After Monday, however, I have been feeling great on every run, and running them fast. I am pretty excited going into USAs this week. Thursday night I will compete along with teammates Aaron Braun and Scott Smith in the 10,000m in Eugene. This is my first USA Outdoor Track and Field Championship, and first time ever racing in Eugene. This is easily the biggest track race that I have ever run. So Exciting!

    Training: I hit 96 miles this week, with 5 doubles. Workout Monday, was short and rough, but the workout Saturday went very well. Most of my runs this week I wore extra layers to start acclimatizing to the warm weather that I expect Daegu to have during the marathon. I also am starting to carry a water bottle with me on distance runs to rehydrate myself.

Monday:            AM: Workout at Sinagua Track with Brauny and Scott, Mile tempo in 4:46, 600 in 1:38.2, 400 in 66.3, then done. 3 mile w/u, 3 mile c/d, 8 miles total.
                        PM: Easy run with Brauny after Core from YMCA. 4.5 miles in 30:05.

Tuesday:           AM: Distance run from Trinas with Brauny and Scott, 11.5 miles in 1:21:05.
                        PM: Easy run from Scott place, 4 miles in 29:36.

Wednesday:       AM: Distance run from home by myself, 11.5 miles in 1:10:22. Felt great, average under 6:00 pace on the way back.

Thursday:          AM: Distance run with Brauny and Scott at Bagel Run, added on 30 minutes after they finished, 12 miles in 1:19:43, felt great.
                        PM: Easy with Brauny after core and before massage. 4 miles in 29:25.

Friday:              AM: Distance run with Brauny and Scott from home, 9.5 miles in 1:04:00. Felt good.
Saturday:           AM: Workout at Buffalo Park by myself, 6 mile steady state run in 30:58, splits were: 4:58, 5:17, 5:10, 5:13, 5:09, 5:11. 3 mile w/u, 3 mile c/d, 12 miles total.
                        PM: Easy run on own from home, 4.5 mile in 30:16.

Sunday:             AM: Distance run on own from home, 10.5 miles in 1:10:29, felt good.
                        PM: Easy run on Ft. Valley Trails, 4.5 miles in 29:02.

Questions Answered:

In my last blog, Anonymous said...  Snick,
At what point in the day do you consume Grandma's Mac and Cheese? And, what is the recipe?”

For those of you who don’t know, Snick is a nice nickname that many people like to give me since I apparently don’t make ‘s’ sounds correctly. It sounds fine to me, but some people find it amusing for some reason.

Anyways, Grandma’s Mac and Cheese is a huge staple in my weekly diet. I make it about once a week and usually have enough leftovers for a 2nd meal later in the week. I learned this recipe from my Grandma, she just called it Macaroni and Cheese, but I felt that she earned a place in the name. ‘Gma’s’ for short is a baked dish, composed with elbow macaroni noodles, 3 layers of cheese, tomato sauce, and topped with breadcrumbs.

Recipe: Boil Water, add 2 cups of noodles, boil until tender. Drain water and mix noodles with 15 oz. can of Tomato Sauce. Begin to layer macaroni with sliced cheese(your preference, I use Colby Jack, Pepper Jack, and Cheddar) in 1.5 quart baking bowl. Make 3 layers, alternating macaroni mixture and cheese. Layer top of dish with breadcrumbs, then bake at 350 degrees for 30 minutes.

A simple and cheap recipe depending on what kind of cheese you choose. Goes well as both a main dish or side dish.  One time I added meat to the recipe, but it just didn’t go well. I probably used a poor choice of meat though. I have heard of people using pepperoni. I may have to try that next time.

Thanks for your questions,



  1. Snick,
    I heard a rumor that one time in Rochester, you were having a bathroom emergency, and as you were hauling to the police station to use the facilities, you completely wiped out on the ice. Is this fact or fiction?

  2. YUm! Sergio and I love Mac and Cheese! We will have to try that :D Good luck at USA's!

  3. Anonymous, I do recall many bathroom emergencies and well as a few slips on ice and snow while living in Rochester. The instance that you speak of is completely true. It was my first month living there and my first time ever training in ice and snow. I did rush away from the group to use the facilities and made a sharp turn, slipped, flew a few feet in the air and landed on my hip. Luckily the impact wasn't enough to soil myself, but I also wasn't smooth enough to avoid being seen by the rest of the team. This was my first fall on ice. Unfortunately, it wasnt my last or the worst.

    Running bums - thanks for reading Mac and cheese is the best meal I know of. Try it out and tweak it to make it just right. See you guys next time I'm racing in your area!