5K What? + Kale Chips

13 Apr

I am on a rest this week. Which means I have to do a 5K test. My first one I did at the track. The second one I did was actually the Shamrock 15K. Chris just substituted the 5K for a 15K threshold. Here we are in week 12 of my Wildflower training and another 5K test on the docket. Race For the Roses happens to be this weekend. They have a half marathon, 10K and You guessed it…a 5K. I sub-ed my bike test for my run test and will do my run test tomorrow in the form of an actual 5K foot race.
r4r

Lets talk about the last time I did a 5K. I have no idea so I looked it up. Thank god I have a spreadsheet. My last one was March 2008. 31:57. My PR was from October 2007. 29:58. That being said I am pretty confident that I can run a sub 29:58. I would love to run something with a 28 in front of it.

Since I have never run this race before I do not know how many participants there are. It is just harder to get into a groove if there are a lot of people.

Here is the map:
r4r

A few potential problems.
1- We go over train tracks. Always a possibility we will have to stop and wait!
2- We go over 2 bridges. The second one has potential to be up and we have to stop and wait!
3- We are on the waterfront. Tomorrows forecast is not great and it is early enough that I do not think we will have too much of a problem with a lot of “extra” people being in the way.

The main problem is: I do not even know how to get ready for a 5K. What do I eat for breakfast? How much breakfast? Do I ride my bike to the start? Do I run from home to do a warm up?

I do need to do a 20 min warm up +5k. About 5 miles. If I was just getting up and doing 5 miles, I would just take an energy gel. I guess that is what I will do. I think I will just ride my bike there(not too far from my house) because I have to pick up my packet. Then I will do my warm up there! Ok I have talked it out with you. I feel confident in my plan. We will see if I can execute it TOMORROW.

Here are my goals:
1- Sub 29:58
2- Do not go out too fast
3- Stay steady. Try and have equal splits

After all of the treats talk this week, I wanted to give you a quick and easy HEALTHY recipe.

It was so nice last weekend staying with Don and Alana for my race-cation. We cooked breakfast and dinner everyday. It was awesome to be able to eat healthy while on vacation! While Alana and I were at the store we were talking about kale. I said let me bake some kale chips…they are awesome.

We proceeded to get a head of kale. I baked them. We put them in the microwave to keep them away from Sylvester. If you remember Sylvester, he was the cat that ate my bagel the morning of the race!! We took them out the next day to eat and they were soggy. I was so sad. It was a total rookie move because I have put them in a container before and that is exactly what happened.

Moral of the story: Just leave them out. I like to just put them on the stove top. Munch on them while I am cooking dinner. It takes the edge off being starving! USUALLY! They are typically gone in 4-5 days.

KALE CHIPS
1 bunch of Kale (whichever kind you like)
2-3 tablespoons of olive oil
sprinkle of salt or garlic salt or salt & garlic powder (I love garlic so I use garlic salt–depends on your preference)

Tear the kale up into pieces-place on 2 baking sheets.
IMG_1588[1]

Add the oil and salt. Mix up.

Place in the oven on 300 degrees. Cook about 15 mins. Stir once or twice.

They will come out shrunk up.
IMG_1589[1]

You can put them all on one baking sheet. Or you can put in a bowl (just not with a lid) 🙂

Enjoy!! They may not sound good. BUT THEY ARE!

Who is racing this weekend? YES! 5K BABY!!

What is your favorite distance? My favorite is the half marathon.

8 Responses to “5K What? + Kale Chips”

  1. Kristy April 13, 2013 at 8:58 PM #

    Hey Leslie!
    Thanks for posting the holy cow cake recipe! I am excited to try it out.
    Good luck tomorrow in your 5k! Your plan is perfect. :). I know you hate bananas, but if you could eat half of one, it will serve you well. I also like to take a throw-away water bottle with electrolyte drink to the start. I warmup with it in my hand and take little sips until the very start. It helps me not have dry mouth.
    I am not racing this weekend…probably won’t race til June, but I am psyched to be running!!! April 28th we are doing the Cookie metric century. Super fun!! Have you done it?
    My favorite race distance is the marathon. My least favorite is the 10k because it hurts like hell! 2nd fave is 1/2 marathon and next is 5k.
    You’ll do great tomorrow!!!

    • Leslie @ TriathleteTreats April 14, 2013 at 1:42 PM #

      I have always wanted to do the Monster Cookie ride but it is always right before WF and I feel like I need to do a hilly ride instead of a flat ride! 😦 I have heard the cookies are epic!!!

  2. Herbivore Triathlete April 14, 2013 at 7:05 AM #

    My favorite distances are 5K and 10K. I am not cut out to run 10 miles or half marathon distances, ha ha. Good luck today, sounds like you’ve got a good plan. My pre-race meals are always a banana and a bagel with nut butter. My next race is on May 4th, a 6K trail run, I can’t wait!

    • Leslie @ TriathleteTreats April 14, 2013 at 1:41 PM #

      I haven’t done a trail race before but I think it would be fun to do! Yours is coming up!! Good Luck!!

  3. Kara April 14, 2013 at 4:05 PM #

    Hope the 5K was great!! I’m sure you killed it. (The half marathon is my favorite distance too, but I do love 5Ks…and any running race really, haha. Also love the 10 mile races for some reason!) I raced this weekend too (sort of)…I did an indoor tri!

    • Leslie @ TriathleteTreats April 15, 2013 at 9:09 PM #

      I am telling you 15K is where it is at!! I love running 10 miles too! But you do not see those races very often! I want to do the DC Cherry Blossom 10Miler one day!

  4. Alana April 15, 2013 at 6:33 AM #

    Leslie, we left the kale chips out and they dried out. They were super tasty. I have another head of kale in the fridge to make more:) Don Really like them too, in fact, he ate most of them. I would say that half marathon and marathon are my favorite distance:)

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