Showing posts with label food. Show all posts
Showing posts with label food. Show all posts

Monday, June 24, 2013

New Zealand Week 2: The Lazy Week

See, the time elapsed between Part 1 and Part 2 didn't even take that long. I didn't even end with a throwaway dramatic cliffhanger! (However, as there were only 2 weeks of our NZ trip, this will be Part 2 of 2, not a trilogy.)

You may recall some time ago, in a galaxy far away, I took a hike in New Zealand. In the interim, life and work intervened. Well, here's Week 2 of that much-anticipated adventure.

Should I be recovering from an 80km hike in the middle (Week 5 of 18 to be precise) of marathon training?
Whatever.

After the Walk In The Park, we took (just the one) van to a medium-sized town, Nelson, on the north end of the South Island, where we stayed the night at a backpacker hostel...with pudding.

From Nelson, we took the world's littlest passenger aircraft, a Cessna 208 Caravan, to Wellington, which is North Island's southernmost city, and drove over to my friend Nick's place.

I met Nick years ago while travelling in Ecuador (that is yet another story for another day) and he is a great world traveller and eco-activist who is taking the scenic route through university and just finishing up.

We spent a terrific day in Wellington - a good chunk of it was in Zealandia, a wildlife sanctuary that people have worked very hard to restore to its original condition - before all the invasive species invaded. It being a Monday, admission price was just $10. What's better than visiting a really high-quality wildlife sanctuary? Visiting a really high-quality wildlife sanctuary for $10.

New Zealand has terrible problems with rats, possums and other invasive species, which eat the eggs of native birds or compete with them for food, and in some cases have driven them extinct.

People don't help much either. Once upon a time they used to hunt weka and these wacky-looking flightless birds, closely related to swamphens, called takahe.

that's a radio transmitter, not a silicon-based mutation

What Zealandia has done is to restore a good chunk of outer Wellington to a slightly more pristine state, and has built fences and other protections to keep the rats out. There was a tuatara section, a couple of huge eels slinking around in a stream, finger-length insects called weta, and I spent at least forty-five minutes entranced by a small grey North Island robin.

The next morning we set off for Napier where my grandmother's youngest sister, sixth brother, and niece and nephew (grandma's second sister's children), live. (are you confused yet? I have a large, complicated, stubborn, and bossy family - and that's only one quarter of it - I have three other grandparents you know.)

driving into town - isn't it gorgeous

There, we spent four days just completely relaxing, being fed vast quantities of very fresh food at the various wineries in and around the Hawke's Bay area...
l to r: grand-uncle, his wife, and you know whom - at Elephant Hill winery.
thinking about this makes me hungry again... 

 and also food made by my grand-aunt and uncle, who are both fantastic cooks: lamb roast, laksa, tom yum mussels, or luak, panfried salmon... as well as cakes by my grand-uncle. (In return, I baked sticky date pudding with caramel sauce on our last night there).

And I might've even run once or twice.

Wednesday, May 1, 2013

One variable at a time



Yesterday and Monday I had the day off ('off' - as there is no such thing as an off-duty daily news journalist I also had a contact lunch meeting and did an interview). I managed to run 6km on Monday and go to the beach with my colleague (also off) and finish the book I was reading, and go to the track on Tuesday before my Very Long Day, which involved that meeting, the interview, and my sister's wedding-dinner food tasting (shortest and best wedding dinner I have ever been to, folks. Delicious.)

And today is a public holiday, Labour Day. Which totally explains why I'm still doing bits of work...

On Tuesday the thought that got me through my track workout was: "I would have to run an entire marathon at this pace to ever qualify for Boston." Why yes, that is my 10K race pace and the pace at which I was doing the interval set. There will be no BQing any time soon.

One variable at a time

Chatting with my colleague Serene about our lives in school reminded me of science practicals. And any good scientist knows you change only one variable at a time.

So I'm training for Perth the exact same way I trained for Stanchart: with one difference - going longer. Not a longer long run one day each week. A little bit longer every day. Nothing that much more than 10 or 12km at a go. Maybe 15 or 20 on weekends. Same pace range I always do (I am so slow that my marathon pace...IS my easy pace). But a little bit longer every day.
For Stanchart I started out at about 35km a week and worked my way up to 55km at most.
For Perth I'm starting out at 40-45 a week and working my way up to 60-70. And staying there until it's taper time.

As any scientist knows, you don't really know the outcome of your experiments in advance. You can have a good guess about what the outcome is supposed to be. But it can take years to nail down the best methods for what you want to accomplish. I have the rest of my life to play around with changing these variables for marathon training. Let's see how this works.

Weighty issues

No, I actually have no issues with my weight and never actually have - despite ten years of ballet (aka 'looking at oneself in a tiny leotard in a big mirrored studio' - somehow I was always more concerned with how high I could jump, whether I could balance on the pirouettes, etc).

Some people do though. This is called a mismatch between reality and the expectations in one's head/ imposed from outside. I especially like this wonderful, scathing commentary by a blogger I've never actually read before - 'on beach bodies and other reasons society sucks'. Thanks Holly for sharing it with me!

Some gems: "I don’t want to be the skinniest person in the cemetery. I want to be the last one to get there."

"All I’m saying is that you don’t have to get your body ready for summer, certainly no more than you should get your body ready for any other season. (*Editor's note. Except for the winter ski season if that is a thing you do, for which you really want strong quads to protect your knees. Also your core if you are doing really any sport at all in any season.) Your “bikini body” is whatever body you put a bikini on and anyone who tells you otherwise isn’t really helping you at all."

I agree with 99.9 per cent of everything she says except for one tiny mistake: assuming that skinny girls eat nothing but a lettuce leaf and a pea for lunch. (Didn't she see her own chart up top? The only thing that you can tell about a skinny person from looking at them...is that they are skinny. Not whether they have an eating disorder or are depressed or are starving themselves.)

Not that I am skinny myself (does it matter? who cares? NOBODY), but I HAVE got the 'You need to eat a burger' comments before from people who don't know me and my eating habits at all (my eating habits are my own business thanks...don't get me started on the instagram foodporn...). So judgey. I would be glad if people stopped making those sorts of comments about the way anyone looks. I'm going to have popiah at my grandmother's place now. You're all beautiful.

Workouts this week 

Friday: 5.6km recovery run
Saturday: Swam 1.2km for fun
Sunday: Ran 12.5km
Monday: 6.5km
Tuesday: Speedwork - 800/1200/1600/1200/800 at 2:10 going up and a smidgen faster on the way back down
Wednesday: 15km - 10km from home to Tanjong Beach at Sentosa and 5km for the run leg of the fun sprint tri my tri training group was putting on

Sunday, March 31, 2013

Liebster and lovin'


Oh my goodness, nearly forgot to share the Liebster Award bloglovin':

I nominate my friend Shu - an ex-colleague, now teacher (once a journalist, always a journalist...no getting away from it) with the most delightful sense of humour. She's no slouch in the photography and fashion departments either! I suspect she has too many followers to qualify for the award, but I wanted to share the love because I miss her.

Things I'm loving right now:

1. Edward Humes' book Garbology, about America's (and the developed world's) addiction to refuse-generating Stuff and what this does to the environment. Each chapter reads like a magazine article: you'll meet the Bay Area family whose entire trash output per year fits inside a mason jar, the world's first garbage archaeologist, and the Trash Trackers of MIT.

2. This week my friend from our university's dance group visited Singapore with her boyfriend in the middle of a trip around Australia/ New Zealand/ Southeast Asia. So of course we had to feed them. We all had crab last night.
 this is salted egg crab. it doesn't look like much but it is delicious.
not my photo, borrowed from someone else's review...too busy eating to take photos. 


3. The Yellow Fellows, who are running to raise funds for the Singapore Cancer Society, which does free cancer screening, public education, home care, and funds treatment and transport for low-income patients. They ran the same 10K I did this morning, and their shirts were even yellower than mine. There's a link to their donation site on their Facebook page.

4. We had friends over last night and they used all the regular glasses so I'm drinking my Nuun from an old pasta-sauce jar. Lemon-lime with an ethereal whiff of tomatoes.

5. The watermelon and grapes I thought to toss in the freezer yesterday. Mm.

Things I'm loving somewhat less right now - because I am also a curmudgeon, ok?: 

This morning I did the 2XU
 ("2XU: two times you!" "one of me is enough for the world to handle, thank you very much")
10km as a tempo run, using the bib of a friend of a friend who couldn't make it. (I got stuck behind a lot of people at the start, started tired and got tireder, and my phone claimed it was a tiny bit short: 9.8km in 1:01. Except my friend's GPS said 10.41 km. I feel like I've fallen into some kind of gravitational distance warp here.)

But my body, without my consent I might add, has made it its mission in life to chafe in as many interesting places as possible. And I don't mean interesting places like 'inside Marina Bay Sands'. Stupid weather. Stupid shorts seam. Stupid me, forgetting the Bodyglide...

The reason I want to do longer tempo runs is... I signed up for the Perth marathon in August.

I've cramped after 25km on every single marathon I've done, and if I don't cramp I will almost certainly PR (under 5:15). A bit of back-and-forth email discussion with one of the coaches led me to the conclusion that what's going on is
a) I lose a lot of salt
and
b) muscle fatigue from not being conditioned to push hard on longer distances.

So part of the solution I've come up with is
1. longer tempo-paced runs (which for me is a little bit over 10 km/h). Going to force myself to do more of these in the months ahead. I hate tempo runs...
2. speedwork + strides - which Tuesday night track takes care of, but it's geared towards sprint-distance training
3. more strength training -  anyone got a good routine?

"If you can't run a fast 10km, you can't run a fast marathon," said my coach.
(Hey coach, I'm just trying to PR here, not qualify for Boston! This IS my 'fast', or at least a level of fast I'm confident of doing. It's not very fast for the other people you coach, but where I am is where I am, so let's work with what I've got, OK? Having the inverse of natural ability is kind of frustrating sometimes.) (And here we insert a very important note about mental health: I have some stress issues and if I'm not running with joy, if I'm running on upset or stressed or angry, I don't race well...so please don't feed the self-doubt demons in my head.)

Workouts: 
Almost none this week, it has REALLY been a nightmare at work. 
Tuesday extra exhausted track session.
Thursday easy 5k recovery run.
This morning: 10?km, getting slower every km I ran. 

Monday, December 31, 2012

Thought for food


A few days ago a Twitter friend suggested I write a post about the runner's diet - how to fuel yourself for a good run.

You'd think December 31 is the worst possible time to write about the runner's diet - seeing as it comes smack dab in the middle of the festive season (with all the accompanying festive eating). Alternatively it couldn't be a better time - there's no better time to make New Year's resolutions, is there?

Singapore is full of good food, and thus of foodies. So much so that my father-in-law, visiting from Ohio, said: "You guys have such a foodie culture. Is that because there's nothing better to do?" Well, of course not! Some of us run. Some of us run to eat...

I could talk about eating everything in moderation. That includes
char kway teow,
bananas,
fish congee,
mangoes,
laksa,
rambutans,
chwee kuay,
dragon fruit,
and my grandmother's popiah*... all of which I've had in the last week alone. And then some.

*Popiah is actually pretty healthy. It's sort of the Singaporean Chinese version of a burrito - a spring-roll-like, very thin flour wrapper, lettuce leaves, a filling that's mostly braised vegetables and tofu and bits of meat, topped with shreds of egg, bean sprouts, crab meat and shrimp and peanuts, slathered in garlic and chilli and sweet sauce...mmm. Of course, my relationship with my grandmother's popiah has never been one of moderation.

But I think my number one motivational eating principle is... eat like an athlete. I don't believe in junk miles. But I do believe there are empty calories. If you think of your body as a high-performance machine - or if you want it to be a high-performance machine - then you have to put in high-quality fuel.

Because I'm motivated more by the outcomes of my runs and races than the way I look, 'eat like an athlete' is the single principle that has kept me walking on by when cakes and deep-fried curry puffs call my name. (Curry puffs calling your name, you say? I think those are called overtraining hallucinations.)

I also like Michael Pollan's maxim - eat (things recognisable as) food, not too much, mostly plants. That dovetails very well with eating like an athlete. For me this means plenty of calcium-rich foods, iron-rich foods, and greens, and getting *enough* food rather than trying to limit or count calories. (Especially second breakfast. Which as we all know is one of the five most important meals of the day. A typical pre-run first breakfast might be a banana with peanut butter, and a cup of coffee. Second breakfast is cereal or oatmeal or eggs or yoghurt or something like that.) It also means hydrating, especially with water and smoothies. For you this may mean something else. Sorry if that's not very helpful...

Eating everything in moderation also applies. Particularly to popiah.

I make an exception for very good dark chocolate, as happiness is also crucial to athletic performance. There is no such thing as too much dark chocolate...happy New Year!

Thursday, December 27, 2012

2012 in review


Here I am sneaking a post in between work, family and training. My in-laws are visiting Singapore from the US for the first time and the list of things we've fed them resembles a hobbit's pantry list, if hobbits were Southeast Asian.

This was one of them: PUMPKIN CHEESECAKE (which is not Southeast Asian, but it is still delicious)

Pie crust 
Digestive biscuits - 10 to 15
Melted butter

Filling
12oz pumpkin puree
2 blocks (about 500g) cream cheese
2 eggs
1/6 cup yoghurt or sour cream
slightly less than 1 cup sugar
1/4 tsp cinnamon
1/8 tsp nutmeg
1/8 tsp ground cloves (optional)
1 tsp vanilla
2 tbsp flour
1. Preheat oven to 350F/ 176C
2. Crush digestive biscuits till crumbs form; mix with melted butter, press down into 9-inch pie tin.  Set aside.
3. Beat cream cheese till smooth. Add pumpkin, eggs, yoghurt/ sour cream, sugar, and spices. Add flour and vanilla. Beat till well combined.
4. Pour into crust and bake for 1 hour, let cool 15 minutes, then refrigerate at least 1.5 hours.
--

Here's a little end-of-year sum-up, questionnaire devised by MissZippy1.

Best race experience? That has to be the Great Eastern women's 21K, which had cheering spectators (I saw the same set of folks three times), food and ice cream (!) at the finish, wet towels, the worst race photo of myself I've ever seen,
Obviously I'm just woolgathering here.

AND I crawled in with a 2:11 PR.

Best run? 15km mixed trail and road one weekend during marathon training: down Clementi, up Rifle Range Road, said hi to the Metasport bike group doing hill reps, ran through a desolate trail and nearly trampled on two birdwatchers on the way to MacRitchie Reservoir, around the reservoir, and two egg McMuffins at the end. (I don't run for my weight or physical health. I run for my mental health...)

Best new piece of gear? I have trouble buying gear for myself in the consistent belief that I don't deserve  it...finally bought myself a pair of 2XU compression calf sleeves and wore them on the way to my speediest 10K ever. 2013's might be the fuelbelt I got as a birthday/ anniversary present.

Best piece of running advice you received? Get a coach. If you don't think you're fast enough to deserve a coach, how will you get fast enough?
In 2013, here's something else I want help with. When I try to run fast, I need other people around to race. My time-trial times are never as fast as when I'm actually chasing someone down that I think I have a chance of overtaking. It's a different head game...

Most inspirational runner? Desiree who is super hardworking, always chipper, and is the first one to stand there at the finish and cheer her friends on.

If you could sum up your year in a couple of words, what would they be? The only way to go is up.
---

And some specific time goals/ new year's resolutions for 2013. Making these public is very very scary.
- Run a sub-25 5K.
- Run a sub-55 10K.
- Break the elusive 2h mark for the half marathon.
- And go under 5 for a marathon!

Some non-time goals.

- Stretch, PROPERLY, twice a week. For too many years I've been coasting by on my ballet flexibility, and have very bad runner habits - like not stretching after a long run. When I do stretch, I need to stretch differently and deeper and in wacky positions just to get the stretch I need (please do not be alarmed if we're stretching on the track and I fold into a position you didn't think humanly possible).
- More strength training - will need this if I'm ever to get faster...
- Get a friend into running and get her addicted.
- And have fun on every run!


As we go into tri training season I leave you with one tri training thought. I like swimming well enough when I get to the pool, it's getting out the door to go to the pool I have trouble with. (Help!!) (I have no such problem with running: shorts shirt shoes out the door.)