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2007 Races/Events

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Monday, April 16, 2007

C'mon spring/dinner on the grill

While recovering from Clinton Lake, I hauled out the grill for a farewell dinner for a friend who's moving out to California - below is the result...
Grilled scallop
We started with grilled sea scallops, served with a pomegranate sauce, balsamic vinegar, saffron, and black sea salt. Accompanying the scallops were Aviation cocktails, made with Blackwood's Gin.

Cedar-planked halibut w/ herbes de Provence
Next, we moved on to the main course of cedar-planked halibut with herbes de Provence, served with kasha and caramelized onions. After caramelizing the onions, I deglazed the pan with a ~20 year old bottle of sparkling Petillant Blanc de Blancs Vouvray NV (Kathleen brought it home on a high school trip to France), and reduced the onion/wine mixture down to a rough marmalade consistency, then mixed it in with the kasha.

Isola Mozzarella di Bufala Campania D.O.P
Before dessert, we had Isola Mozzarella di Bufala that I managed to smoke over cherry wood just long enough to get a good smoke flavor, but without melting the mozzarella at all. The secret to that is rotating it periodically in an ice bath in the smoker. The fish and cheese courses were accompanied by La Vis Pinot Noir 2005.

Apple tart
Dessert was a luscious apple/honey tart that Kathleen made.

The following night (no pictures available of this, unfortunately), I made a halibut chowder with a remaining piece of halibut, along with some of the kabanos that Josh brought down for us from Chicago, served with O'Fallon Smoked Porter.

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Tuesday, March 06, 2007


  1. Mile repeats hurt, especially after a high-mileage weekend
  2. Kathleen makes damn good whole-wheat molasses oatmeal cookies

Sunday food after my run was (in no particular order): Shea-stack, noodles w/ tofu and peanut sauce, kombucha w/ ginger, stir-fried rice w/ tofu, beer (1/2 bottle of Blanche de Chambly), molasses oatmeal cookies

Yesterday I started off the day with a 45:00 Spinervals recovery workout, home-made granola w/ almond milk, sprouted grain toast w/ peanut butter for breakfast, hard-boiled eggs and molasses oatmeal cookies for snacks, hummus & carrots and an avocado/sprouted grain bread sandwich for lunch, mile repeats at the gym (10:00 warmup, 3x1 mile @ ~ 5 seconds faster than 5k pace w/ 4:00 recovery sessions @ 12:00/mile), sweet potato w/ lentils for dinner, oatmeal molasses cookies before bed.

Lastly, I'll be participating in the fundraiser for ultrarunner Danelle Ballangee, who was seriously injured in December while training, and is facing a long road to recovery and huge medical bills. On Saturday the 10th of March, I'll be running 1 hour on a treadmill at a 15% incline. If you'd like to contribute, donations can be sent to:
The Danelle Ballengee Fund, 1st Bank
P.O. Box 347

If you'd like to pledge a certain amount/mile, drop me an email or post a comment, and I'll let you know after the event how far I ended up going...

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Sunday, March 04, 2007


So, my plan for today way to get up with the dogs at ~0600, feed them, grab a little breakfast, and get a 14 mile run in, for a grand total of 34 miles this weekend. Got up with the dogs, checked my email, and discovered that I had somehow missed being paged by work at 0215 when one of my services went down. Not a good start to the day. Ended up working until about 0930, then started getting ready for the run....hit the road and ended up wussing out, finishing the run early after getting in only 13.47 miles.


I did the run at 10:08 pace - nice and easy long run, especially after yesterday's long run. My legs are feeling pretty beat up today, but the Shea-stack helped greatly!

(as will the cookies that Kathleen's making right now)

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Thursday, March 01, 2007

One month left

So it hit me late last of today, I've got 1 month left before the Clinton Lake 30. In the words of Bill The Cat, "Oop Ack!"

With that in mind, my goal is to blog my training and nutrition leading up to was as follows:
  • Morning: Calesthenics/stretching
  • Breakfast:
    • 2 eggs
    • 1 slice sprouted grain bread w/ 1T peanut butter
  • AM snack
    • 1c watermelon
    • 1/2 bannana
    • 1/2 avocado
    • 1/2 can tuna fish
  • Lunch
    • 1/2 sweet potato
    • 2c leftover stir-fried broccoli and Brussels sprouts
  • PM snack
    • 1c watermelon
    • 1/2 bannana
    • 1/2 avocado
    • 1/2 can tuna fish
  • PM run
    • 5.25 miles @ 9:18 recovery run, out and back with a 23mph (gusting to 35mph) headwind on the way out
  • Dinner
    • 3 buckwheat pancakes
    • 1T organic maple syrup
  • Snack
    • 1 slice sprouted grain bread
    • 1T viper bugloss honey

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©2007 Shea Nangle