paleoironmom

10 weeks until race day! During the next 2 weeks we  really start to get into the heart of training.  We have our 1st 20 mile run and we begin to incorporate some speed work.   For the next few weeks, I alternate between a 20 and 16 mile run on the weekends.  This is an advanced program.  If the mileage is too much for you, I recommend still doing the week day workouts and slowly increasing your weekend mileage up to 20 miles. Ideally, you should try to get in two 20 mile runs before your race. (and not on back to back weekends)

During this next phase of training,  I start adding in specific heart rate zone training and some interval running. Use last week’s training schedule found here as a reference for the different heart rate training zones. Here is quick breakdown:

• Zone 1 (Z1) is 90-95% of your max heart rate (MHR)
• Zone 2 (z2) is 86-89% of MHR
• Zone 3 (z3) is 75-85% of MHR
• Zone 4 (z4) is 65-74% of MHR

Also, I add in specific distnace interval runs, such as 400m hard, 200m easy.  There are a couple of way to tackle these workouts

•  You can go to a local track
• You can measure out a distance near your home
• You can use your gps watch to track distance (for example 400m =0.25miles)
• If you have a Garmin 910Xt watch, you can program a specific interval run into your watch. See the video clip below

Week  11 of  Marathon training: (10 weeks until race day)

Monday: 60 min of cross training (z1-z2) (I will swim 45 min since I did my long run yesterday)

Tuesday: 1:15 hr run (z2) 10 minutes into the run do 5 easy pick up runs (1 min faster, followed by 1 min jog. Repeat 5 times then return to your normal z2 pace.

Wednesday: 60 min cross training or easy run (z1-z2)

Thursday: 1:15 hr  run (z2) at 60 min do 5 easy pick up runs as described above

Friday: 60 min of cross training (z1-z2) (I will do same brick workout as Monday)

Sat: lesser of 20 miles or 3:10hr easy run (z1-z2) – be sure to bring along nutrition and run slow! (45-90 sec slower than race pace)

Sun: off or easy swim Continue reading →

These garlic and thyme roasted potatoes are so simple.  I make them all the time when we have friends and family over because 1- they are quick and easy and 2-potatoes are cheap! They are also my oldest child’s favorite way to eat potatoes.  The recipe below uses 1lb of petite red potatoes which is enough for my family of 4 but you can easily double and triple the recipe

Garlic and Thyme Roasted Potatoes

1lb petite red potatoes

2 T olive oil

1 tsp coarse sea salt

½ tsp black pepper

1 tsp garlic powder

1. Preheat oven to 425
2. Rinse potatoes and cut into halves or quarters depending on the size of the potatoes
3. Toss potatoes with olive oil, salt, pepper, garlic and thyme and spread evenly onto a baking tray
4. bake at 425 for approxiamety 25 minutes or until golden brown

Roasting a whole chicken is so simple and everyone in my family loves it! I follow a recipe from Ina Garten making only a  few changes.  Click here for the recipe and to watch a great video where she goes over how to roast a chicken step by step.

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This was one of my favorite “pre-paleo” recipes during the summer when tomatoes are in season.  It is so simple to make and leftovers are just as good! Here this the original recipe:

I basically followed the original recipe and  substituted ghee and zoodles for butter and pasta.

First, I take 4 chicken breasts and season with coarse sea salt and pepper.  I heat avocado oil in a large skillet on medium high temperature and brown both sides of the chicken.  I do this often when I cook chicken in the oven.  It gives it a lot more flavor.  After both sides of the chicken are browned, I turn off the stove and transfer the chicken to a baking dish and bake at 400 for 20-25 min or until done.

While the chicken is cooking I cut up 2 cups of cherry tomatoes, thinly slice ¼ cup of fresh basil and mince 2 cloves of garlic and set aside.

Next, I use my Spiralizer on 2 large zucchinis.  I like to use the thicker blade on the Spirilazer.  This way the zoddles have a little bit of a bite to them, similar to pasta.

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