Running

Quick–Use Up That Spinach

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Too much spinach gets thrown out at my house.  I like to use fresh spinach in salads and anywhere that lettuce would normally be used.  Examples:  I add fresh diced spinach to crab salad, and sprinkle some on a burrito along with diced tomato, shredded cheese and chopped green onion.  I do the pack-ahead Mason jar salads.  They are great!

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But even eating a salad a day, I can’t use up the bag of spinach from the grocery store before it starts getting wilted and smelly.  I have a life-long intense dislike for canned spinach, so buying canned is not an option.  So, today I did what I needed to do a long time ago; I went in search of ways to use fresh spinach when it is starting to go bad.

But first, found a bit of knowledge on spinach shelf life:  http://www.eatbydate.com/vegetables/fresh-vegetables/spinach/  According to this source, shelf life is about 5 days, if you want it completely fresh.  I try to make my package last 2 weeks, and by the end of that time, what’s left in the bag is pretty rank.

Lots of helpful spinach ideas came up on my search.  Here are some I particularly liked:

Freeze it for pizza or quiche.  http://healthyconfidentyou.com/2013/02/18/what-to-do-with-spinach-that-is-going-soggy/

Make Spinach Pesto; toss with fettuccine, or mix into Alfredo Sauce.  http://chowhound.chow.com/topics/655245

Puree and freeze in ice cube trays for adding to smoothies.  http://rowdystroudy.blogspot.com/2012/08/good-things-and-green-smoothie-tip.html

More freezing advice.  http://runeatrepeat.com/2012/07/31/just-the-tip-tuesdayfrozen-spinach/

And more good ideas for using spinach.  http://eatathomecooks.com/2011/03/ingredient-spotlight-spinach.html

[Update;  Suggestion from Redhenrun.wordpress.com:  Yotam Ottolenghi’s Skillet-Baked Eggs with Spinach, Yogurt, and Spiced Butter.  http://www.seriouseats.com/recipes/2012/03/yotam-ottolenghis-skillet-baked-eggs-with-spinach-yogurt-and-spiced-butter-recipe.html ]

And here are the nutritional facts about fresh (raw) spinach, per the USDA:

Nutrient Unit Value per 100.0g cup
30g		 bunch
340g		 leaf
10g		 package (10 oz)
284g
Proximates
Water g 91.40 27.42 310.76 9.14 259.58
Energy kcal 23 7 78 2 65
Protein g 2.86 0.86 9.72 0.29 8.12
Total lipid (fat) g 0.39 0.12 1.33 0.04 1.11
Carbohydrate, by difference g 3.63 1.09 12.34 0.36 10.31
Fiber, total dietary g 2.2 0.7 7.5 0.2 6.2
Sugars, total g 0.42 0.13 1.43 0.04 1.19
Minerals
Calcium, Ca mg 99 30 337 10 281
Iron, Fe mg 2.71 0.81 9.21 0.27 7.70
Magnesium, Mg mg 79 24 269 8 224
Phosphorus, P mg 49 15 167 5 139
Potassium, K mg 558 167 1897 56 1585
Sodium, Na mg 79 24 269 8 224
Zinc, Zn mg 0.53 0.16 1.80 0.05 1.51
Vitamins
Vitamin C, total ascorbic acid mg 28.1 8.4 95.5 2.8 79.8
Thiamin mg 0.078 0.023 0.265 0.008 0.222
Riboflavin mg 0.189 0.057 0.643 0.019 0.537
Niacin mg 0.724 0.217 2.462 0.072 2.056
Vitamin B-6 mg 0.195 0.058 0.663 0.020 0.554
Folate, DFE µg 194 58 660 19 551
Vitamin B-12 µg 0.00 0.00 0.00 0.00 0.00
Vitamin A, RAE µg 469 141 1595 47 1332
Vitamin A, IU IU 9377 2813 31882 938 26631
Vitamin E (alpha-tocopherol) mg 2.03 0.61 6.90 0.20 5.77
Vitamin D (D2 + D3) µg 0.0 0.0 0.0 0.0 0.0
Vitamin D IU 0 0 0 0 0
Vitamin K (phylloquinone) µg 482.9 144.9 1641.9 48.3 1371.4
Lipids
Fatty acids, total saturated g 0.063 0.019 0.214 0.006 0.179
Fatty acids, total monounsaturated g 0.010 0.003 0.034 0.001 0.028
Fatty acids, total polyunsaturated g 0.165 0.050 0.561 0.016 0.469
Cholesterol mg 0 0 0 0 0
Other
Caffeine mg 0 0 0 0 0

Data Source

According to USDA charts, it takes 14-15 leaves of fresh spinach at 10g each to meet my entire recommended daily intake of Vitamin A.  Source

Jogging for Groceries

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My grocery hike last week spurred me into action.  I’ve always wanted to combine my run with a trip to the grocery store.  But then how do you get the groceries home?  I’ve never seen a ‘grocery jogger’, like a baby jogger.  But then the thought struck me, why not just use a baby jogger?  So I went looking for one that is inexpensive, doesn’t look like a stroller, and is convertible to a bike trailer.  Found and ordered this one.

Grocery joggerOn the trip to the store, it was obvious that people thought I had a baby in there.  That felt a little awkward.   Also, the front wheel wobbled badly when I jogged.  It was fine when I walked.

At the store, I pulled the front cover back, and used the carrier as my grocery cart.  I got a few curious looks, but no negative reactions.  The produce lady loved it, and so did another lady who walked by as I was talking to the produce lady.

On the way home from the store, the front wheel didn’t wobble at all.  The carrier obviously needs the weight in order to operate properly as a jogger.

Distance each way is 1.35 miles.  Total trip time was 80 minutes, with a full load of groceries, including a 16 pound bag of dog food.

IMG_3872aOne concern I have is with the way the front wheel sticks out.  It could be a tripping hazard for someone at the store.  I tried to maneuver the cart so the front wheel was never sticking out in the aisle.  The front wheel extension is on a hinge, and can fold back underneath the cart for storage.  So, I’m going to try to fashion a front wheel position that doesn’t stick out so far, for use at the store.  Stay tuned…

Grocery hike

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Today before it got too hot out, I walked to the grocery store and back,

using the trolley I bought in Amsterdam,

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wearing my other new pair of Xeros barefoot sandals,

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and listening to a library book on my Kindle.

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The entire trip took 90 minutes, and was as enjoyable as an errand can be.

Overnight Ferry

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To get to Amsterdam from England and back, a friend and I tried the overnight ferry.  I enjoyed myself immensely.  I had a good dinner, a glass of wine, and got a comfortable night’s sleep in a cabin, and crossed the North Sea all in one package.  The ferry ticket included train fare from London Liverpool Station to Harwich, ferry passage from Harwich to Hoek van Holland, and train fare from Hoek van Holland to Amsterdam Centraal Station.

The sights while boarding were fascinating to someone who had never before ridden a ferry or crossed the Channel, or seen the North Sea.

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The ferry did not depart immediately.  I was able to look out at the activity in the Harwich port while I ate dinner in the ferry restaurant.

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There was no running or walking for fitness on the ferry. The space was just a little too confined for that.

But I did leaf through a Dutch version of Runner’s World while eating a wedge of chocolate cake/mousse.

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In the morning we disembarked at Hoek van Holland and caught the train to Amsterdam.

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Then, after 2 fun days and nights in Amsterdam, we followed the same routine for the return trip to England.

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I’m ready to go again.

England, here I come!

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My long-awaited second trip to England begins this weekend.  Three years of planning and preparing, yet I’m still panicked about whether I have everything packed and ready to go.  Last night while driving, I had an anxious moment when I tried to remember if I’d packed my passport yet.  Of course when I checked, I found it safely tucked away already in my carry on bag.  Looking forward to spending time with friends, seeing a concert or two, and working in a few runs with fellow runners.  More to come from the other side of The Pond.  Until then, a few sights from my earlier visit that I probably won’t get to see this time.  In no particular order.

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Hope everyone is doing well with Juneathon.  I managed to fit in a 3.5 mile run this morning, and have been doing a few calisthenics each day.  It will probably be Sunday before my schedule will allow for the next run.  But I’ll enjoy the setting, that much I know.

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Dog Days

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I’m trying this cool community workout program this summer:  Red Dog’s Dog Days.  They’ve started offering a program for people who have moved away, which I really appreciate.

Sample workout from last week:

Calisthenics:
  • Stretch
  • 30 seconds Jumping Jacks
  • 30 seconds Push Ups

Today’s Run:

  • Jog 100 yards forwards
  • Jog 100 yards backwards
  • High step 50 yards, Jog 50 yards
  • Side shuffle 30 yards, switch directions and shuffle 30 yards, skip 40 yards
  • Sprint 120 yards, straight into 7 narrow, 7 regular, and 7 wide pushups
  • Jog 4 laps, sprinting the last 110 yards of final lap

It has helped me to have an active, well-rounded daily workout while recovering from my 10k last weekend.  And the Dog Days are Buddy-approved.  LakeHouseClosetQuilt+Buddy

Recovery

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Once again I underestimated how grueling that 10k is.  I did improve my finish time over last year, and I’m determined to try again next year for the half marathon.  But, I did the right thing to downgrade yesterday, no question.  The trip straight up the dam is beyond difficult.  It zaps every ounce of energy remaining after two previous steep hill climbs.  Then, the run along that flat, long stretch of dam is roughly a mile, which should allow one to make up some lost time.  But it is hot up there, and too much energy at that stretch is spent recovering from scaling the dam.  When I reached the top, I wanted to cry and throw up, both.  But that misery eventually passed, and it then was back down the dam at the other end, and back into the trees.  It is still one of the funnest events ever.  The trails through the trees are immensely enjoyable.

The awesome trails

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The top of the dam

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That’s the finish line down there.  So close, yet so far away.

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Descending back down the dam. 

(Thanks to the race photographers for sharing these!)

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Back into the trees.

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The river crossing.

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Eventually, I did reach the finish, and enjoyed some delicious race food.

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That night, in the rain, I stood just a couple of people back from the stage

and watched this group that I loved way back when.

Downgrade

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I signed up for this half marathon trail run tomorrow morning, but I didn’t get enough training miles in, so I’ve downgraded my registration to the 10k.  I’m disappointed in having to downgrade, but it is much more difficult than a regular half or 10k on paved roads.  It will be a challenge, and very fun.  I’ve looked forward to it ever since I did this event for the first time last year.  So, tonight it was a high-carb sandwich for dinner, and then a mile walk to stay loose.  Good night!