A Fresh Dille

simple marinades…tempo run.

Posted in FOOD, VEGAN, WORKOUTS by clairedille on July 6, 2008

The last of the swiss chard had to be eaten tonight.

A post-run dinner is always a leftover or something extremely quick and easy to prepare. I marinated tofu for thirty minutes after pressing it dry with paper towels and a heavy cookbook for an hour. The constant craving for asian flavors wasn’t going away any time soon. I had this marinated tofu served with chard, water chesnuts, and shiitake mushrooms. I would double the marinade for vegetables added next time and add 1/2 of the sauce with cornstarch and water to the pan while cooking.

Simple Soy-Agave Marinade

2T soy sauce
1 ½ t rice vinegar
T agave nectar
½ t sesame oil
¼ t crushed red pepper flakes

Slice half of a 14 oz package of extra firm tofu in half and reserve half for later use. Cut tofu into one-inch cubes and place in whisked marinade. Refrigerate tofu in marinade for thirty minutes. Heat medium pan and one tablespoon of sesame oil (peanut or canola work well too) on medium-high heat. Sauté for two minutes each side, until browned. Serve with stir-fried vegetables and eat immediately. (serves 2)

More ideas:

Bok choy
Broccoli (broccolini or broccoli rabe)
Bean sprouts
Sliced carrots
Bell peppers
Onions
Minced Ginger
Toasted Sesame Seeds
Snap Peas

I am excited about this right now:

Kara Goucher winning the 5000 meters at the Olympic Track & Field Trial

image from nikebiz.com

Recently I have been focusing on running injury-free. After years of shin splints resulting in stress fractures, I know that I have overdone my training too many times. One workout to rely on is the Tempo Run. This run, focusing on intensity would be an 8 out of 10 on exertion level. It is believed that tempo runs should be a slower mile warm up, 2-4 miles at tempo pace, and a nice one mile cool-down at an easy pace. The tempo run increases your lactate threshold level, which challenges your capacity to keep a faster speed for a longer amount of time. Instead of trying to run farther every time, try a fartlek or tempo run next time.

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2 Responses

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  1. VeggieGirl said, on July 6, 2008 at 12:47 pm

    Sounds like a delicious marinade!!

    Great tip with the tempo running!!

  2. Mike said, on July 14, 2008 at 3:51 pm

    Great food/running blog!
    You might like this week-in-the-life mini-doc on Kara Goucher and her husband Adam, two of the most down-to-earth world class athletes you will ever meet: http://insidenikerunning.nike.com/2007/10/24/gouchers-episode-1-i-say-we-a-lot/
    http://insidenikerunning.nike.com/2007/10/24/gouchers-episode-2-no-regrets/
    http://insidenikerunning.nike.com/2007/10/24/gouchers-episode-3-his-easy-is-hard/
    http://insidenikerunning.nike.com/2007/10/24/gouchers-episode-4-calm-mind/

    Lots about how they train, what they eat, and how they’ve overcome a bunch of injuries over the years.


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