Slow cooker chicken salsa

I threw this stuff together over the weekend in the slow cooker. Not bad. Not something I'd drool over, but it's good. High in protein. I had it on some rice over the weekend. But today's lunch is just the stew. I just thought about it right now, but a dollop of Greek yogurt would be awesome.

I cooked the chicken in the slow cooker with a couple of cups of water. When it was cooked I drained it and shredded it and threw it back in the crock with the rest of the ingredients. I threw 1/4 cup of shredded cheddar on top of each bowl and then froze them.

I got 8 servings at 317 per serving and 32 grams of protein.





600 grams of boneless skinless chicken
1 can of black beans, drained and rinced.
1 can corn niblets
1 large jar of salsa
1 cup each Onions, mushrooms, red pepper, and green pepper

Lead legs

Training
Well this was an interesting week for training. I was up. I was down.
Monday night was a typical post weekend, drag my ass out for 5k. I guess it was a good run. It was as good as could be expected.
Tuesday was my 10k tempo run. I must say, that was an incredible run. It's these runs of perfection that keeps runners running.
Wednesday night was a strength training workout. I did the P90X shoulders and arms workout. I like that workout. It's probably my favorite of all the discs.
Thursday night was a disaster. What a brutal run that was. If you can call it that. I walked most of it. My pace came in at over 9 minutes per km. brutal. I was supposed to do 18km, I managed to do 14.5, but if there had been anyone I could have called to come and get me I would have been done in less than 10.

I did find this cool trail through Portland Estates though. I'll have to hit it again sometime when I am not fighting to get home.




Nutrition
I don't think I ate very well this week. I had a lot of sodium that made me feel pretty bloated. It showed up as a 2 lb gain this week. I know my calories on the weekends are not good but I usually make up for it during the week.
Gear
I don't have anything gear related to post this week. Oh maybe a little blurb about my vibrams. I can't run in them because I'm just too much of a heel striker. I did have them on kijiji to sell, but I've now started wearing them during my P90X workouts.

Am I a runner now

Oh. I have so much catching up to do. I have race report, training report, And recipes.

But this is just a quick note for posterity, 'cus if I don't post it now I'll forget.

I was out for my long run last night. (Thursday, June 14) 18km. I started out and I felt great. It had been a few weeks since I had a good run. The Bluenose race was a good run.

I was so light on my feet, I had the tunes going ( I actually don't like listening to music usually) I was feeling fantastic.

I got to about the 3k mark and came across a lady walking her two shelties. I saw the dogs. The dogs saw me. The lady saw nothing. As I was making my way out to the road, the dogs started charging and pulled their lead right out of butthead's hand. One of them landed a good chomp in my leg.

I was severely pissed. That dog had just cost me 1100 calories. I was really looking forward to eating them.

The lady was appropriately upset and I walked the 2.5 km home.

Called 811 for advice and then headed for the walk in clinic.

1 tetanus shot, some horse pills and I was home in less than an hour. Still pissed off about the 1100 calories.

I actually went out and finished my run. The beers the next night were awesome.

My collage from the run.




And the bite the next day.




Am I a runner now?

Apple Walnut Salad

About 400 calories of filling yummy goodness.




4 oz of cooked diced chicken breast
2 cups romaine lettuce
1/2 medium apple
1/8 cup walnut pieces
1/8 cup craisins
1 tbsp blue cheese
1 tbsp of fruit vinaigrette ( I use either raspberry or the compliments blackberry Sauvignon )

Shrimp Chow Mein

400 calories and easy on the thighs.





50 g of chow Mein noodles
15 no name 56-65 size shrimp
1 cup of bean sprouts
1 cup of Kirkland stir fry veggies
2 tbsp blue menu peanut sauce

I usually put the noodles in a bowl of hot water while I'm heating everything else up. Then throw the noodles in last with the sauce.

Importing a traing plan to Calendar

This was a huge exercise to figure out. But it is done now and I know that I'm going to forget how to do it again come October. It's now a blog post for posterity.

1. Get a plan from Runnersworld in km. Copy it to excel. Change preferences to miles. Copy that plan to excel. I do this so that outside I can use km and if I need to be on the treadmill I have the corresponding information in mph as well.

2. Set Excel to have the following columns. Subject, StartDate, Alldayevent, description.

3. Use the concatenate function to join the two mileage cells and enclose the cell in quotation marks. Alldayevent should be FALSE.

4. Save this as a .csv file

5. In Google Calendar, click on other calendars. Import Calendar. Choose your file and click import.

Hopefully this will work. Haha.

For anyone else that's reading and wants more columns or to set reminders etc, I exported an outlook calendar to an .xls file. Copied the information to this file. Save it as a .csv file and then import it into Google Calendar.