Week 9 Wrap-Up! (Recipe: Praline Bacon)

A recent article in Runner’s World was on improving form.  This is the exact reason I took my running class in the fall.  Because of an IT Band injury in January 2012, shin splints in August 2012 and achy calves in the fall, I decided my form needed to be examined.

The article warns against overstriding (i.e., when the foot lands ahead of the knee), which increases force on the body, and suggests running from your hips and initiating running from the center of your body.  You should also land on your midfoot as opposed to heel striking.  When you heel strike it is like putting on the brakes of a car with every stride you take.  It slows you down and puts more force on the joints.  You don’t want to do this, and data supports that striking with the midfoot and not overstriding reduces injury risk.

Another biggie is moving your arms forward and backward rather than swinging them across the body.  This may seem like a no brainer; however, a lot of people need to work on this.  When you swing your arms across your body, you compromise core stability.  Yikes!

Cadence was something else we worked on in class.  A lot.  This is the number of footfalls you take in a minute.  Faster cadence minimizes overstriding.  Experts suggest higher than 160 steps per minute.  My running coach suggested I aim for 190-192 steps per minute.  When you shorten your stride with a higher cadence, you generate more power with every step and can increase speed.

Basically I could relate a lot to this article, and I agree with a lot of what it said.  It will take time to make the adjustments, but I think it is well worth it. As my running coach said, you are correcting about (your age -1) years worth of running mistakes since habits with our running form began when we started to walk.  That’s a lot of mistakes to correct for which isn’t going to happen over night.

Anyway, here is how Week 9 wrapped up.  I have now put 134 miles on my Kinvara’s and 127 miles on my Pure Flows!  I have pretty much evened out the miles on my shoes!!  Hooray!

Date Run Type Scheduled Length Actual Length Actual Pace (min/mile)
18-Feb Hills 8 x 300m 5 x 400m 8:57 at 6% treadmill
3 x 400m 8:57 at 6.5% treadmill
20-Feb Easy Run 6 miles 6.04 miles 8:01 treadmill
21-Feb Long Run 18 miles 18.03 miles 8:22 Lakeshore/downtown
22-Feb Reps 5 x 1km 5 x 1200m 7:35 treadmill
23-Feb Easy Run 6 miles 6.06 miles 8:18 McKee/Maple Grove
Easy 6 miles 7.01 miles 8:17 McKee/Maple Grove

Week 10 has quite a bit in store (even though I won’t get to complete most of the workouts–I will tell you more in another blog post).  These are the  workouts for Week 10:

Easy 6 miles
Reps 4 x 800m
Easy 6 miles
Fartlek total time = 20 minutes
Long Run 20 miles
Easy Run 12 miles

This weekend praline bacon was made in my  house.  One of my best friends talked about how the praline bacon he had at Mardi Gras was pretty much the best thing since sliced bread.  Therefore, it had to be tried!  My verdict:  DELICIOUS.  And sooo easy!  You must try this!  Hope you had a good weekend!

Praline Bacon

Praline Bacon

Ingredients
1 pound thick cut bacon
2 1/2 ounces light brown sugar, about 6 tablespoons
1 1/2 ounces pecan halves

Directions
– Heat the oven to 400 degrees F.
– Line a half sheet pan with aluminum foil. Arrange the bacon in a single layer on a cooling rack, and set it in the prepared sheet pan. Bake until the bacon browns and the fat is rendered and bubbly. About 30 to 35 minutes.
– Meanwhile, combine the brown sugar and pecans in a small food processor. Pulse about 15 times or until the pecans are finely chopped.
– Remove the bacon from the oven, sprinkle with the brown sugar mixture, and pat down to adhere. Return to the oven a bake until the bacon is crisp, about 10 minutes.
– Cool on the rack for 10 minutes before serving.

Courtesy of Food Network

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This entry was posted in Recipes, Stretch & Strengthen, Weekly Workouts. Bookmark the permalink.

One Response to Week 9 Wrap-Up! (Recipe: Praline Bacon)

  1. Pingback: T Minus 23 Hours Until South Africa! (Recipe: White Cupcakes with Praline Bacon Maple Cream Cheese Frosting) | Oven Lovin' Runnin'

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