KTbites for all

When I snack, it's a complete mental battle... to snack or not to snack? Sometimes, I am craving a snack because it really does feel like I have a hollow leg. Other times, I know I'm looking to snack because I am bored. Either way, I haven't been so great about picking snacks that are both healthy and satisfying. Most of the time, I'm craving something sweet, and my mind immediately jumps to cookies and candy. Recently my quest has been to find healthy and satisfying snacks that can either be packed up for snack, eaten while on-the-go, or (for J-Hay at least) something quick and nutritious to eat before leaving for physical therapy.

Which leads me to backstory numero uno: J-Hay sent me a link at least a month ago for a recipe imitation of Larabars. Looked interesting, but we weren't buying them on a weekly basis, so the recipe wasn't a high priority for me. Last week, I was cleaning up my email, and found his email again. A lightbulb went off. This recipe is relatively simple, requires few ingredients, and duh, I've read enough Larabar wrappers to know exactly how to make my own. Dates, nuts, more nuts, and maybe some fruit. So simple!

Banana Bread KTbites

• 10-12 small dates (not medjool, but if that's the kind you have, I think only 5-6 would be needed)
• 1/2 cup raw pecans
• 1/2 cup banana chips

First, cut your dates in half. Otherwise the food processor won't know what to do with them. Add all ingredients into the food processor and rev it up. Process all ingredients until it begins to stick together. At this point, add about a tablespoon or so of water to the mixture. This will help the mixture form a ball. Then, once the mixture has fully congealed, shape it into whatever form pleases you. I'm personally partial to the "bites" form, i.e. balls. Just easier to eat. No silverware required. Place your KTbites into a tupperware container and put into fridge to firm. You can eat them right then and there, but I prefer to wait until they sit in the fridge for a bit. YUM.

And then there is the version created for J-Hay, with the help of his genius idea to add protein powder. Backstory numero dos: J-Hay can never get enough protein.  (side note: J-Hay is not a meathead, I swear) If it's some type of snack food or baked good, he asks about adding protein powder. And I may be kind of selfish, because most of the time I decline to add protein powder, and it's mainly because protein powder just isn't as appetizing to me as it is to him. Sorry babe! These KTbite recipes are just so simple that it's easy peasy to make a few different batches when preparing for the week. Which means J-Hay and KT get their own stock of KTbites. Nom nom nom.

J-Hay's Caramel Toffee Fudge KTbites

• 10-12 small dates
• 1/2 cup macademia nuts (cashews work too)
• 1 scoop Optimum Nutrition Caramel Toffee Fudge protein powder 

Same instructions as above, but you will probably need a tad bit more water due to the protein powder. And just as a warning, this mix tends to be a bit stickier.

Now it's time to be creative! Start with dates and add your own ingredients. Almonds! Raisins! Dried apples! Whatever floats your boat. Just keep it simple and keep it real.

eggplant and spinach casserole

My goal at 5PM today was one thing: get home and get out running as quickly as possible. It was just too nice outside to dilly-dally. And nice it was! Sun, hardly any clouds... just a great evening to be outside.

Eggplant parmesan is one of my most coveted dishes. But it's also kind of unhealthy. So I wanted a dish that captured the essence of eggplant parm (eggplant, cheese, tomato sauce) but was still a healthy option. By those standards, I think  this dish was a success.

Eggplant & Spinach Casserole

• 1 eggplant
• 1 can diced tomatoes
• 1 jar all natural tomato sauce
• 1/2 bag spinach
• 1 tub ricotta

Preheat broiler.




Step 1: Slice eggplant into slices, approximately 1/4-1/2" thin



Step 2: Place eggplant slices onto baking sheet and brush with olive oil and sprinkle salt, pepper, and garlic powder. Put slices into broiler for about 5 minutes, until slices are browned and semi-soft.







Step 3: While slices are broiling, cover bottom of casserole dish with tomato sauce.

Step 4: Once slices are done, place one layer of slices into dish. Turn oven down to 350F.











Step 4: Add dollops of ricotta onto each slice, and then add some more in the crevices for good measure (who doesn't like ricotta?!)












Step 5: Add a hearty layer of spinach.










Step 6: Add diced tomatoes on top of spinach.













Step 7: Ricotta time! Add more dollops on top of diced tomatoes and spinach.

Step 8: Add you final layer of egglplant slices.











Step 9: Cover eggplant slices, ricotta, and spinach with tomato sauce.


Step 10: Bake in 350F oven for about 20-25 minutes.





TA-DA! You've got your meaty eggplant, your cheesey middle, and a healthy dose of green to keep you honest. Yum.

boston 2013 race report

I will never forget Boston 2013, for obvious reasons. But I want to remember my race, as I ran it, because I want to hold onto the feelings I had as I made my way from Hopkinton to Boston. Here is my bittersweet race report from the 117th Boston Marathon.

7 AM: I wake up in Acton and get semi-dressed. I find it uncomfortable to wear a race kit under many layers, so I wait to put on my singlet with my stiff race bib until right before I drop off my bag. ANYWAYS. I prepare my breakfast (water and a whole wheat english muffin with peanut butter) and eat slowly, methodically... I can hardly stomach just that small meal due to my nerves.

7:30 AM: Dad and I leave to pick up BRBE, and we're on our way to Hopkinton.

8:30 AM: After a slight detour, we arrive at the EMC building in Hopkinton, where BRBE and I catch the official runners shuttle to take us to the Athletes Village. I forget how long and slow the ride is to the village, and BRBE and I joke about anything and everything, trying to quell the nerves.

9:30 AM: The porta-potty lines seem longer this year. But we get through, only to find the toilet paper gone. Bugger. First we find BRBE's running club's bus, and then we find mine. Bags dropped, we start our walk to the starting corrals. Some runners are wearing garbage bags; some runners are jogging to the start; some groups are friends; some groups are team members.

9:45 AM: We reach the end of the street, where we separate. It's time for me to head to my corral (#5), and BRBE must wait for the first wave to start before she can make her way to her corral for her Wave 2 start. I walk up the hill to find my corral (and I've always found it funny that the starting corrals are on a hill) and find corral 5 somewhat empty.

9:55(ish) AM: While awaiting the start, a tall guy next to me makes conversation. He mentions he's from Illinois (I think), that this is his second marathon, and he's hoping to break three hours. He also says that he's done zero hill training. He's also hoping to even split. side note... aren't we all? :) He asks me if this is my first Boston (no, it's my fourth), and I relay that I'm a local, from Boston. He is surprised that I don't have the accent. I can see the girl behind us giggling, presumably because she knows not everyone from Boston or the area have the accent. I tell the guy to enjoy the race, take in the spectators, the crowds, enjoy the moment. I tell him proudly that it's the best experience.

10 AM: It feels like it takes longer this year to reach the actual start line with the timing chips, but once we do get there, we're off and running. I also forgot how impressive the crowds are in the first half-mile... they flank either side, deep into the woods and front yards, full of happiness and excitement. Kids are on shoulders, holding signs... college-aged kids and young professionals alike are holding red solo cups, even though it's only 10 o'clock in the morning... speakers blare with the Rocky theme song and patriotic songs alike. The first half-mile is exhilarating, and it's hard to hold back, hard to keep your legs from churning.

Miles 1-5: 7:09, 6:56, 7:01(official 5k split 21:53), 6:57, 7:04

The first five miles go by quickly, mainly because one of BRBE's friends found me in the crowd. We run together, chatting and catching up about the life events we've heard about one another through BRBE. A runner with whom he ran the Steamtown Marathon finds him, and we talk with him for a couple of minutes. Even though we were hitting seven minute miles, which is faster than my original plan, at no point it felt like I was pushing the pace, or was I feeling it in my legs or lungs. I felt comfortable keeping this pace. BRBE's friend looks at his pacing post-it note, and off he goes. I know his pace for the next five miles is just too aggressive for me, and I would hit a major wall if I went ahead with him.

Miles 6-10: 6:59 (official 10k split 43:40), 7:00, 7:02, 6:59, 7:02


Just like the first five, these next miles tick off. As I reach mile 8, my pace starts to quicken, and I move to the right side of the road, as I know J-Hay and his family are waiting for me near the Natick Roche Bros.











They're hard to miss; last year, J-Hay's sister's family made a wonderfully huge sign, which reads "Go Katy Go"... as I said, hard to miss. I find them, give a few high fives, and I'm on my way.

I look forward to mile ten, Natick Center, as my family is awaiting my arrival. I began to take in fluids, every two miles, first water, and then a Gatorade/water mix. I pull my arm sleeves down, and I reflect to myself that it's a perfect day for a marathon. I see my mom, my aunt, my cousin, and a family friend, and I hand off the arm sleeves. Seeing them gives me a push.









Miles 11-15: 7:11, 7:04, 7:54, 7:05 (official half-marathon split 1:33), 7:17

My belly starts to bounce... uhoh, I'm in dire need of a bathroom break. After passing two spots with taken porta-potties (and not willing to stand and wait), I finally find a row of empty ones as I pass into Wellesley... yes, finally. Looking at my other splits, I probably added 40-50 seconds onto that mile, but I think it's time well-spent. With a empty stomach, I had room for more fluids and a gel or two and was able to more fully enjoy and focus on the race instead of focusing on a full belly. Coming through the Scream Tunnel at Wellesley College, I felt a surge of energy. Halfway there!

Miles 16-21: 7:11, 7:22, 7:28, 7:20 ( (official 30k split 2:13), 7:32, 7:40

Passing Newton-Wellesley Hospital around mile 16 means reaching the PowerGel station on the route... I'm weird, I don't train using gels, so my body isn't really accustomed to any one type of gel. And I probably wouldn't recommend just taking whatever is offered during a race since you don't know how your body will react. BUT in my case, as Boston always has this station, I've experimented with these gels in the past years. I know one gel will not cause havoc on my stomach. So, I took a Strawberry Banana caffeinated gel from a lovely volunteer, and held onto it until we passed the marker for mile 17 and I saw the fluid station up ahead. One thing I learned is that I always need to have water handy after taking a gel... it just helps it all go down much easier.

Reaching mile 17 means passing the Newton firehouse and taking the turn onto Commonwealth Avenue, which also means the start of the Newton Flats, aka the dreaded hills. During my first Boston Marathon, in 2010, I remember running through Wellesley, still on Route 16, and having a man next to me ask if that was it for the hills. I think I looked at him incredulously and relayed we haven't even reached them yet. I feel at home on Commonwealth Ave in Newton, as we did many of our long runs in this area during college, and I've always lived close-by. Now, living only a few miles away in Brighton, Commonwealth Ave is almost a daily occurrence on my runs.

About halfway up the first hill, I see my Dad, and wave hello and smile. I crest the first hill, and then cruise through the flat section, then reach the second hill, by the Johnny Kelley statue... I realize I'm passing people! You know you've run a relatively smart race if you're passing people on the Newton Flats. Then comes the infamous Heartbreak Hill... while my pace did slow (evident by the 7:40 mile split), I didn't feel awful. I knew the feeling was temporary, and once I crested the hill, the energy of Boston College and the upcoming downhills would breathe life back into my legs.

Miles 22-25: 7:18, 7:32, 7:26, 7:28 (official 40k split 3:00)

Once reaching the crazy scene at Boston College, it feels like you're on the homestretch. You're finally in the city limits of Boston, and it's (almost) all downhill from there. I see my friend Katie Wade on the downhill, and I feel like I'm flying. But next is the graveyard. The mile after BC is called the graveyard for two-fold (I assume): one, you pass a graveyard on your right, and two, the spectators are sparse, and it feels especially empty after running through the crazy scene at BC. So, it's a bit of an energy sucker. But that's okay... knowing you are under five miles to go is enough of a push to keep the pace strong. Into Cleveland Circle we go... first I see Hannah and Emily, then J-Hay, then Laura, and then before I know it, I reach Kenmore and it truly is the homestretch.

Mile 26, 26.2: 7:03, 1:27 - Official Finish Time: 3:09:40

As we reach Kenmore Square and turn onto Commonwealth Avenue again, an older man comes up behind me... "I've been following you for the past few miles... come on, let's go!" I smile and shake my head... "Oh I'm not sure what I've got left..." but he laughs and I'm not let off easily. "Are you going for 3:10?" I ask. He nods and off we go. The pace increase is immediately felt, but it doesn't feel bad. It feels GOOD. I know at that point, I'll have something left at the end, and I could have pushed it a little bit more as I went through Brookline. But I didn't regret my pacing choices either-- I was feeling good, fully and completely enjoying this race.

Down Commonwealth Ave we go, and as we go under Massachusetts Ave, I think I lose my new friend. I glance back a couple of times, but I can't seem to find him. We turn onto Hereford, and the man next to me does a cartwheel... man, I wish I had both the energy and the ability to do that!

Finally, it's the last turn, and we're onto Boylston. It's go-time. (which is obvious from the look on my face in the picture below)

I can see the finish line. I can see the photographers cat-walk. The crowds on either side are incredible, and so is the noise. I can hardly hear myself think! But it's not distracting-- in fact, it keeps me pushing forward and forward, as fast as I can muster. I reach mile 26, which is dedicated to the Newtown (CT) school shooting victims. I know at this point that I'll be under 3:10... but how under can I go?

And finally, the finish line is under my feet, and tears come to my eyes... I am just so happy with the race, with the entire race. I never thought I could run under 3:10 after a not-so-stellar training cycle!

The new friend I met at mile 25 found me after the finish, and we shake hands, and I sneak a small hug. Without him, I don't think I would have pushed it as much as I did. I reach Copley Square, which is hidden under loads of tents and other equipment, and I'm ushered away from the crowd. As a Boston Athletic Association running club member, we are given access to a club tent, which is wonderful. A medal is placed around my neck, I briefly chat with the club coach, and once I'm inside, I'm given my bag. A smile is plastered on my face. I am so, so happy. I make the necessary phone calls, change into a dry shirt, and leave to meet my family. I could not have been happier.

                                           -------------------------------------------------------

BOSTON STRONG

“Thank goodness you’re young and fit and can run fast.” This sentiment was one I heard over and over this week.

At times, I have many words to describe my feelings. Sad. Tired. Angry. Freaked out. At times, there are no words. Just silence in my mind.

What happened at the 117th Boston Marathon will forever be remembered. Not for personal records or American victory. But for fear, for violence, for an act of terror. It will also be remembered for the immediate emergency response, for bystanders jumping to assist, for runners stopping twenty feet from the finish to pull down barricades and world flags. These positive memories will stand out more clearly in my mind than the negative ones.

I had already finished my race, and my family and I followed the footsteps of past years... we met by the Westin, and then walked to the Prudential Center. I changed, washed my face, and then headed to the food court, to eat and sit for a bit. J-Hay arrived, and not five minutes later, while looking out on Boylston Street, two big booms were heard not fifteen seconds apart. And then, a mass of people came running through the food court, screaming. I watched as masses of people ran away from the finish line. We knew this was no ordinary incident. Police began clearing the area, and it was obvious we would not be getting my mom’s car from the garage under the Pru, nor would we be taking the T home. We needed to use the only mode of transportation left to us, our two feet. We walked away from Back Bay, away from the crowded areas, back to J-Hay’s car. From there, we almost made it home, but needed to leave the car in another Brookline neighborhood, and walked home from there. We decompressed, watched the news, and wondered what was next.

The who’s and the why’s are still unclear. I hope we will get answers, because this city, this event, these runners deserve them. With or without answers, we will run on without fear and we will come back next year bigger and better.

here comes the sun

Yesterday was miserable. So dreary. So cold. It was hard to believe we'd have better weather this weekend and Marathon Monday, so I kept singing Annie to myself to keep my spirits up... the sun will come out, tomorrow, tomorrow, it's only a day away...

If the thought of a sunny weekend didn't brighten my day, then these definitely helped... J-Hay is so sweet :)





Dinner was quick and easy... Asian stirfy (green/red/yellow/orange peppers and carrots) on top of cauli-rice and shrimp and scallops. Totally meant to snap a picture before digging in, but I think I was too hungry and forgot! Super simple, but a food processor is a must to "rice" the cauliflower. J-Hay shuddered when he saw the head of cauliflower, but was pleasantly surprised when all was said and done.


Two days until Marathon Monday... :)

tilapia black bean enchiladas

Here it is, the recipe that's been in my dreams, just begging to be made... it's an adaptation of this recipe here.

 If only I captured the absolute joyous look on J-Hay's face as he scarfed down these enchiladas...

Tilapia Black Bean Enchiladas

• 1 pound tilapia, cooked
• 2 peppers, 1/2 diced small, the rest sliced
• 1 small onion, diced small
• 1 tbsp chipotle peppers in adobo sauce
• 1/4 cup coconut flour
• 1 1/2 cup vegetable broth
• 1/2 cup water
• garlic powder
• salt and pepper
• 8 whole wheat tortillas
• cheddar cheese (lots of it)

First thing's first-- preheat overn to 400 degrees.




First, heat about two tablespoons of olive oil in a large pan, and add diced onions and peppers. Saute for about five minutes, until the peppers are soft and the onions translucent.










Then, add about a tablespoon of garlic powder, the chipotle peppers, and coconut flour to onions and peppers. Mix well. Then add vegetable broth and water. Mix well and let simmer so the sauce can thicken. Add salt and pepper to taste.

Once the sauce is thickened, add enough to cover the bottom of a glass baking dish (about 1/2 cup). With your cooked fish in a bowl and pulled to small pieces, add sauce to cover (about 1/2 cup).





Start rolling your enchiladas...


Step 1: Add refried black beans to tortilla






Step 2: Place fish ontop of black beans.




Step 3: Add three slices of peppers to fish.





Step 4: Roll and place into baking dish, seam side down.






Once you finish rolling your enchiladas, spread remaining sauce ontop, and then layer cheese. Shredded cheese works better, but I only had a block and was feeling too lazy to shred.

Place into preheated oven uncovered and bake for about 15 minutes, or until the cheese is bubbling.

Not a pretty picture of the finished product, but delicous nonetheless! These enchiladas were enjoyed with guacamole and plain greek yogurt on the side.

After J-Hay and I enjoyed our dinner, we started fighting over leftovers... thankfully this dish is big enough that there was enough left over for the both of us and then some!

Stay hungry, my friends :)

everybody's working for the weekend

I know it's only Wednesday night... but I'm just so excited! Excited for tonight, excited for tomorrow night, excited for this weekend. Just plain EXCITED.

So what makes a typical Wednesday night so exciting? Can you guess what's for dinner?

I know, I know, that's a vague clue. So here's another...

Since we've got a working and non-lethal oven back in the kitchen, this recipe is possible again. (*hint hint*) And since installation of said oven, it's been on the top of our list of meals to make... personally, I've been dreaming about it! (recipe coming at you tomorrow, so keep an eye out!)

And why is tomorrow night exciting? I can't believe I'm actually saying this... watching the Boston Red Sox with the Fenway Faithful. The Sox gave me little to cheer about last season, but they seem to have found their mojo again. This clubhouse seems to have found character, desire, and motivation to win games. Who would have thunk it?!

Then Marathon Weekend is here! I'm such a sucker for the atmosphere, the camaraderie, the general feeling of friendliness and joy you see all throughout the city all weekend. It's like the entire city of Boston got a memo that spring is finally here, the sun is shining, and everything's good in life. 

Even though I feel wicked under-prepared for Monday, I can't wait to run from Hopkinton to Boston... taking in the crowds, soaking up the cheers, laughing at the signs, everything. There is something so special about this one day in Boston. 

On Marathon Monday, I am so proud that Boston is my home. 

 

how to train like a fool for a marathon

You may have heard about this race coming up in about six days. It falls on a state holiday. It also coincides with the start of baseball, spring, and everything right in this world. Yes, it's the Boston Marathon, and I will be one of over 20,000 runners taking part in the journey from Hopkinton to Boston.

But this is not a story of a prepared, well-trained, veteran marathoner. Nope. This is a story of a foolish one. This is how not to train for a marathon.

1. Convince yourself a training cycle dependent on completing five runs on five weekdays is feasible

Early in the training cycle for Boston, I made the choice to focus on fitting in the majority of my training during the work week. I knew our weekends would be filled with trips to New Hampshire, and I didn't know how feasible running would be while we were up there. I figured, hey, as long as I get my weekly long run in, I'll be okay. Well, the past three months didn't really go according to plan, and there have been many weeks where I was only running every other day or so. That would be all well and good if I was able to catch up on the weekends. And I wasn't.

2. Let life circumstances determine your actions

I'm not really sure where the past three months went. I swear yesterday was January. I know it wasn't, but it certainly feels that way. Beginning in December of last year, a work project took control of not only my work hours but much of my free time as well. It required some long days and some sleepless nights. It was a great example of allowing life's curve ball to get in the way of good decision making. After two weeks, I should have realized the pattern-- there would be a lot of work until March, and adaptation was required. But I did not adapt. I fit the definition of insane. I kept doing the same things-- thinking running after work would fit my schedule-- and getting the same result-- no running after work. My runs should have been planned for the morning, before work. And I probably would have been a much happier and more peaceful person if I did run in the morning.

3. Fall into a false sense of security

The 117th Boston Marathon will be my ninth race of that distance. From the first one to this one, I have learned so much, but at times it still feels brand new. Three months ago, I felt secure. This would be my fourth Boston Marathon in a row, and the past three training cycles were each not perfect in different ways. I still found a way to either produce a successful or semi-successful end result. The less than perfect training cycles led me to believe that I had more time to train than I did, that I was already in better shape than I was, and that I could race semi-successfully on a not-so-great training cycle. Wrong on all counts. While, at the start of January, I did have over three months to train, I pretty much eliminated two days a week by ignoring the weekends. Yes, I did just run a pretty quick marathon at the end of September, but this was now three months later... and I had taken it easy over those three months. My third assumption is somewhat correct; the past three Boston Marathons had shown that I was able to run well on less than stellar training... but was that what I really wanted? No, not at all. Yet I felt secure and did not change my approach to training. Three months later, at the end of March, I realized I had very little time left to train... which leads me to my next mistake.

4. Complete three REAL long runs in your entire marathon training cycle

Back to the ever-consuming work project... I was scheduled to head out to San Francisco for a weekend in early March for a major conference, at which my project would be presented and the results released. It was a HUGE deal and I was beyond excited to attend. I knew the weather would be nicer than it would be in Boston, so I packed running clothes, and planned a trip to the Marin Headlands where trail running would await me and I could make my marathon training comeback. While I was able to make it about eight miles before the hilly landscape took its toll on me, I realized I really, really needed to step up my training if I thought I would make it successfully through Boston.

Back home, post-conference, I found my after-work free time restored. Runs became more consistent, and longer. The next weekend, we dog-sat, and while J-Hay set up camp with the pup watching March Madness, I forced myself out the door and onto the Charles River bikepath to go as far into Cambridge I could muster, only to turn around and tack on additional miles downtown. I made it fourteen miles, my longest run of the training cycle thus far, and I had about a month to go before Boston.

By the next weekend I was feeling some major pressure. I needed to run at least 16, hoping to make it 18. I ran the first ten by myself down Commonwealth Ave, along the course, only to turn back and come up the hills. Everyone and their mother were out doing their last long run before Boston, and here I was, doing my second one. I picked up a friend, and we went off for another eight. I did make it those eighteen miles... but not without feeling quite out of shape.

Finally, thank goodness my Easter long run plans worked out between me and my best running buddy for, otherwise I was a goner. We tasked ourselves with an out-and-back from Newton to the finish and back, for nineteen miles. That would be the last real long run before Boston. Oh boy.


I think it's easy to see that I serve as a wonderful example of what not to do when training for a race. I'm not proud of the training I've put in, and I wish I adapted my training so it fit my life at the time. But, as we're only six days away from the big day, there's little I can do now. To play with a common training phrase, there is hardly any hay in the barn.

Now, instead of continuing to act foolishly, I need to start thinking smartly and develop a strong race plan... one that I'm sure will start with "perceived effort".