Browsing the blog archives for January, 2011

Running prawns

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Nutrition

Here is another newly found fish recipe. In fact, it was my son who spotted this one. It is as if the nutritious fish recipes that I have been looking for are now popping up with the weekly junk mail ..  on my request so to speak. And, as I have mentioned previously, I do not collect complicated recipes!

Asian fish stew

Makes for 4

350 g haddock, plaice or cod
350 g salmon
200 g prawns
500 g wok vegetables
400 ml coconut milk
1 clove of garlic
2 tbls oyster sauce
1 lime, squeezed
bunch of fresh coriander
salt
pepper
oil

Cut the fish in smaller pieces. Heat up oil in a wok/pan. Fry vegetables for 3 minutes or so and put them to the side. Fry the fish, and season with salt and pepper. Put to the side.

Mix coconut milk, garlic and oyster sauce in the pan. Bring to boil and let it simmer for few minutes. Add the vegetables and fish into the sauce, and heat up. Season with lime juice, salt and pepper. Add prawns and coriander.

Serve with rice and enjoy!

A good week in the end

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Featured, Training

I mentioned in my previous post, I have been feeling  more tired than normal this week and legs have felt heavy on my runs, only towards the end though. Therefore my training week did not quite look the same as it was supposed to. Thursday’s 1 hour run became a rest day and I ran on Friday instead. Saturday again was a rest day, and run on Sunday. So, three rest days altogether.

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Build up – week 5

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Weekly Schedule

This week’s schedule needed some shuffling. I prefer having Friday as my rest day and doing the long run on Sunday. So, the training for the week looks like this.

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Extra day’s rest

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Featured, Training

Just as I mentioned that my body has been coping well with the increased training load, it has been struggling this week. I have been more tired than normal and my legs have been feeling heavy. But I have also noticed a definite increase in my speed while the heart rate is still relatively low. Perhaps I have been running harder than normal?

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Cod with courgette and tomato

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Nutrition

Cod with courgette and tomato

This I call fast food.  And yet another “junk mail recipe” I have saved. I eat far too little fish in my diet as I have not found many good recipes. The recipes should be simple and quick to prepare. I am pretty lazy when it comes to cooking.  This is both quick and easy. It takes less time to prepare than cooking the rice that goes with it. Note: it is only fast food if you have remembered to take the fish out of the freezer in the morning!

600g frozen cod
½ lemon squeezed
1 courgette
1 onion
2 cloves of garlic
1 can crushed tomatoes (500g)
20 olives
salt
pepper

Defrost fish. Cut fish and courgette in pieces. Chop onion and garlic. Put fish, courgette, onion and garlic into a pan (I use deep frying pan). Season with salt and pepper, add lemon juice and tomatoes. Cook for about 5 minutes under the lid or until fish is cooked. Add olives.

Serve with rice .. and to give it a bit more taste .. sambal oelek (chilli sauce).

Build up – week 4

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Weekly Schedule

Mon: Rest
Tue: 1h easy
Wed: 1h easy
Thu: 1h easy
Fri: Rest
Sat: 40-50 mins over hills
Sun: 75 mins easy

DOMS

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Featured, Training

Another week’s training done. Last week of the 3 week build-up cycle and it has been good. Body is adapting nicely to the increased amount of running, and an hour run feels like a standard now. Having said that, I did take an extra rest day on Monday, as was recommended by the coach, after my 80 minute long run the day before.

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Grippin’ again

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Featured, Training

It was very depressing returning to South of Sweden from Finland. It has been raining and misty, and while out running it feels as if the sky is hanging over me. The sun has not been out since we arrived.

One thing that has made me happy about being home is to be able to run on asphalt and non-icy pavements/paths again.  No more slipping  … for the moment at least. Snow is melting fast and day by day paths are getting better. And, it has been relatively warm. I have managed with only 3 layers of clothing on my upper body on few occasions. Pure sign of Spring.

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White Bean Soup

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Nutrition

This is my favourite soup currently. I picked up the recipe from a leaflet that came with junk mail a few months ago. I love tasty, nutritious vegetarian dishes and this is one. Beans are high in fiber, protein, vitamins and minerals. Perhaps not so gentle for the stomach .. but I think it is worth it!

White bean soup

1 onion
1 garlic clove
2 tbls tomato puree
2 tbls oil
1 L water
2 vegetable stock cubes
2 cans of large white beans
2 tomatoes
(1 carrot finely grated)
1 bunch of fresh basil

Fry onion, garlic, grated carrot and tomato puree gently in oil. Add water and stock cubes, bring to boil and let simmer for 10 minutes. Add tomatoes, beans and basil. Allow to heat up and the soup is ready to be served.

I served the soup here with white bread and avocado.

Quality session in Jönköping

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Featured, Training

As the week looked out I was going to miss my first quality session of my build up programme. I was not too happy about this but I could not really go and re-book our ferry tickets and re-schedule the trip just because of this session. Well, our trip got re-scheduled anyway.

We decided to break our long car drive into two and sleep over in a hotel half way home. We got to the hotel, booked in and got the kids settled in front of TV. I got changed into my running kit and off I went for my 5 x 8 min (2 mins easy in between) training run. I asked for nice running paths at the reception and was directed towards a smaller lake, the Munk Lake (Munksjö). There was a path around it. Slightly icy but okay.

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