From the monthly archives:

January 2010

After the Fall: Jamie’s The Elbow Chronicles

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by Jamie on January 28, 2010

Saturday: I tripped and fell hard while running. The day was clear and bright, not a speck of ice in sight. My (running) life flashed before my eyes—-would I be sidelined for weeks? What did this portend for the More Half marathon?   

My trusty Lucy track pants (2 zippered pockets!) were ruined.  

I had bruised knees. The scrapes on my palms were reminiscent of a DaVinci Code outtake. My left elbow was awfully sore.

Full (embarrassing) disclosure. I fractured my left elbow before. While running. On another picture perfect running day. I am such a klutz! Ask Jean, she’s seen me in action. More than once.

Monday: A visit to the doctor and an x ray. The verdict—-a possible fracture. I am scheduled to see an orthopedist the following day. Trepidation ensues.

I spend (far too much) time googling “running (with a) fractured elbow”. The answer; a resolute NO.

While right handed; life is easier with a  flexible left arm. Shampooing, putting on earrings or closing the car door requires a modicum of planning at the moment.

Tuesday:  The orthopedist (channeling the young doc on Nurse Jackie)  conjectures that my elbow is merely bruised, the x ray noting the former fracture.  I marvel at the lack of  medical certainty in 2010.  But, I will happily accept this diagnosis.  I can run again when I gain more elbow mobility. In the mean time, I will catch up on sleep and read those forgotten sections of the Times.

Both the GP and orthopedist tout the wonders of Aleve. The GP refers to it as “the runner’s friend” because of its strong anti-inflammatory properties. It seems to be working for me.

The fall jarred something else in me, my tendency to taking running and the liberty of health for granted. Resolutions abound. Value the luxury of feeling fit. And a sweet novelty: I so look forward to getting out there, on the road again.

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This running music playlist has songs at 160 – 180 bpm (building from slower bpms at start, to faster as you continue). If you like alternative/indie rock and power-pop, but also like a few different styles of music to keep things interesting…you’ll love this mix. All songs were carefully selected for running a marathon (but great as fitness music too!). The songs are either inspirational, about running, or just fun w/ a great beat.

For an explanation of why BPM is important, please see Hella Sound’s “Music and Athletic Performance”. If you’re wondering if music can really help when running or exercising…see what Physician.com has to say.

For a well done chart showing BPM by mile (and kilometer) pace, see Run2Rythym.

Got an iphone or use an ipod? Check out this app and software that analyzes your itunes for BPMs and then lets you choose songs at that BPM from your iphone or ipod…see Cadence (need Mac w/ OS 10.4 or higher for ipod; PC version coming soon)

The itunes playlist below has ALMOST all the songs listed, there are a few that are not on itunes: The Beatles, Hella Sound, Jonathan Jones, and one Housemartins song.

There are 61 songs below with a total playtime of 3.5 hours. Enjoy…

Best Running Music Playlist– Jane’s Mix: 160 – 180 BPM (for runners w/ mile pace of 7.5 – 8.5 minutes)

To get this music, just click on playlist above and download either entire playlist or individual songs from itunes. Or see our Amazon store for the very best full albums by artists on playlists

Songs (w/ BPM):

  1. Beautiful Day – U2 (136): Great start to a marathon…even if it’s raining, gotta believe it’s “a beautiful day…don’t let it get away”U2 - All That You Can't Leave Behind - Beautiful Day
  2. Wake Up – The Arcade Fire (137): This song just builds into a great inspirational anthem…”with my lighnin’ bolts a glowin’, I can see where I am go-goin’”. It’s obviously got an “motivational” following as the NFL is now using a clip from this song for their ads, the NY Rangers used this song during the 2006-07 season as their pre-game intro and it was also featured in the movie trailer for Where the Wild Things Are.Arcade Fire - Funeral - Wake Up
  3. Tick Tick Boom – The Hives (137): Having been used for Nike/Finish Line commercials, NFL Football games and for the movie Taken…this song has some strong inspirational lineage as well…The Hives - The Black and White Album - Tick Tick Boom
  4. This Year – The Mountain Goats (140): Can easily substitute “marathon” for “year” in the chorus “I am going to make it thru this marathon if it kills me”. The Mountain Goats - The Sunset Tree - This Year
  5. Lloyd, I’m Ready To Be Heartbroken – Camera Obscura (145): This song is a response to Lloyd Cole & the Commotions “Are You Ready to be Heartbroken” (which is a great song by an awesome band…too bad it has slow bpm). Just a fun, upbeat song to keep you moving even if you “can’t see further than {your} own nose at this moment” Camera Obscura - Let's Get Out of This Country - Lloyd, I'm Ready to Be Heartbroken
  6. Hey Now Now – The Cloud Room (150): Gotta love Twitter…this song suggested to me by @linwoodstudios and hadn’t heard of this band. Great song w/ fun chorus and beat and named a “top ten single of the year” by Rolling Stone in 2006. If David Bowie, The Arcade Fire, and Spoon have all been to see The Cloud Room in concert, they must be doing something right. (Thanks Jonathan!) The Cloud Room - The Cloud Room - Hey Now Now
  7. The Way We Get By – Spoon (152): This Austin, TX band is one of my favorites for running music. This song was featured on The OC. “We go out in stormy weather…and that’s the way we get by”…just in case we have to offset “Beautiful Day”, you’re prepared either way.Spoon - Kill the Moonlight - The Way We Get By
  8. I’m Confused – The Handsome Furs (154): Relatively new Canadian band w/ first album released in 2007. Enjoy the beat and empathetic lines like “I’m confused, I know, my love, I know it’s easy to do…there’s something to do, sometimes we get confused” Handsome Furs - Face Control - I'm Confused
  9. Take a Minute *explicit lyrics* – K’naan (156): K’naan seems to channel Bob Marley, mix in some hip-hop, and deliver poetry in the form of urgent protest music. On this song he’s more reflective, but poignant as ever: “And every time I felt the hurt…And I felt the givin’ gettin’ me up off the wall…I’m just gonna take a minute and let it ride…I’m just gonna take a minute and let it breeze”. K'naan - Troubadour - Take a Minute
  10. If Looks Could Kill – Camera Obscura (158): While “camera obscura” is Latin for “dark room”, the band is usually very sunny with lyrics that are always catchy, upbeat and very clever. This one just seems to be made a good run w/ “you got to go” and “maybe I can make it better”. Camera Obscura - Let's Get Out of This Country - If Looks Could Kill
  11. Reptile – The Church (158): One of my all-time favorite bands and this is from one of their best albums…Starfish. Key verse here is “Go now, you’ve been set free”…just forget that Steve Kilbey is talking about an ex-lover and comparing her to a reptile:) The Church - Under the Milky Way - The Best of The Church - Reptile
  12. Something is Squeezing My Skull – Morrissey (158): OK, this one is not exactly motivational, but it is fun. Morrissey is the king of despondent lyrics w/ an upbeat, playful song. Just stick w/ the “I’m doing very well” verse. Morrissey - Years of Refusal - Something Is Squeezing My Skull
  13. Joker and the Thief – Wolfmother (158): Wolfmother sounds like a combination of The Scorpions and Rush and just an enjoyable power song w/ lyrics like “he makes his way across the land” and the chorus of “we are not going home”…rock on! Wolfmother - Wolfmother - Joker and the Thief
  14. Niagara Falls – Harlem Shakes (159): Just LOVE this song. Reminds me of Vampire Weekend with the clever beat and varied instruments (the piano is awesome). With our pun laden running “Wit-Tee” shirts (sold thru Remanents), we love the line “I don’t even get the t-shirt’s pun”. Harlem Shakes - Technicolor Health (Bonus Track Version) - Niagara Falls
  15. Silver Trembling Hands – The Flaming Lips (160): From one of the most critically acclaimed new albums of 2009…enjoy “She forgets about the fear…when she’s high” The Flaming Lips - Embryonic (Deluxe Version) - Silver Trembling Hands
  16. Young Turks – Rod Stewart (163): Never been a big Rod Stewart fan, but I had a comment on the blog that this was one of her “go to” running songs, and I have to agree it just works and the chorus is perfect to keep your legs pumping “Young hearts be free tonight, time is on your side…Don’t let them put you down, don’t let ‘em push you around…don’t let ‘em ever change your point of view”.  Thanks Jordan! (Follow Jordan on Twitter @exploravore) Rod Stewart - The Definitive Rod Stewart - Young Turks
  17. Slight Figure of Speech – The Avett Brothers (165): Another of 2009’s most critically acclaimed new bands. Some of their music is “too country” for me (I can be pretty eclectic, but pure country just doesn’t do it for me…and can’t imagine it while running a marathon). But this song is less “country” and more rock w/ a up-tempo beat and the line “what if it’s hot on my trail, but that can’t catch me, no” The Avett Brothers - I and Love and You - Slight Figure of Speech
  18. How to Turn Around a Bad Day – Hella Sound (165): Here’s a sample of the great running music you can find at Hella Sound. Their music is engineered to be at the bpm that you choose. Enjoy this mix of indie rock, funk, and jazz.  If you’re on Twitter, you really must follow @HellaSound as owner/founder John Frenette is hilarious (w/ good taste in music too!). Listen at HellaSound
  19. Salute Your Solution – Raconteurs (165): It doesn’t matter if Jack White is with The White Strips, the Raconteurs, or the Dead Weather, he always delivers. Just keep running and picture Jack mocking the other runners with “I got what I got all despite you, and I get what I get just to spite you” and encouraging you to “Salute your Solution”. The Raconteurs - Consolers of the Lonely - Salute Your Solution
  20. I Wanna Be Sedated – The Ramones (165): I wasn’t sure about adding this one as I didn’t think it was inspirational, but Monica assured me it was. She explained that by this time of the race, all runners are thinking about Advil sedation. You can just hear the running empathy in Joey Ramone’s voice… The Ramones - Rhino Hi-Five: Ramones - EP - I Wanna Be Sedated
  21. Trashcan – Delta Spirit (166): By this point in the race, I’m sure this line will resonate… “My heart is thumping I can feel it more with every beat” Delta Spirit - Ode to Sunshine - Trashcan [click to continue…]

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Yikes! Monica’s New Years resolutions are brash and steeped in that can-do spirit. But she’s a sunny, California gal. When I ponder the new year, I seem to channel Larry David.

After a week filled with movies, books, friends, food, cocktails and sleep, marvelous sleep, I am as resolute as winter itself. It’s time to run leaner, longer and stronger.  

Day one: the temperature barely reaches 20 degrees and gusts of wind hurl ice onto our faces. We are running  later than usual (a luxurious 8 am), but it is pitch dark.  I cannot see the information on my Garmin, a blessing.  My inner whiner materializes. Let’s stop. Now!

The week warms up incrementally. We relish running through the stillness. Talk turns to the holidays and our families. Before we know it, the run is over.  An often remarked upon truism; even factoring in the cost of Garmin’s, Newton’s and all those technical clothes, our runs are far cheaper than therapy and a lot more fun.

It is imperative for a distance runner to do weight and core work consistently. But each day, after work, I put on my pajamas the minute I come home, promising to face the music “tomorrow.”

At the time of year when we most crave fresh vegetables, what kind of cosmic injustice denies us fresh tomatoes, asparagus or basil? Want to eat something fresh? Try an onion. This body craves some comfort food.

The LDFs attempt an 8 mile run and it is arduous. Wasn’t it a short time ago when we considered a 15 miler a medium/short run?  A saving grace; Jean and I have observed that without marathon training, we are truly not as famished.

Future marathons are considered. The fatalist in me believes that if I don’t run a marathon relatively soon, I may never do it again (what is that about?) The Key Bank Vermont City Marathon, in Burlington, on Memorial Day may be the ticket. I ran it in 2008 and enjoyed the hip city, the azure beauty of Lake Champlain and those dedicated runners who choose this marathon. But I can easily be persuaded to run San Francisco!

For the fall; my first choice is the New York Marathon. Since the probability of scoring a lottery placement is nil, the LDFs are thinking of the Mt. Desert Island Marathon in Maine for October and Big Sur, CA in the spring. The Runner’s World rave reviews of these marathons only confirm our good taste!

Ok! It’s not too late! I resolve to run more, target the muscles and core, eat smart and enjoy every minute of these pajama days. There are books to be read, stacks of magazines to catch up on (in my dream world, this is tidying up!)  and Oscar research to complete.  Tasty soups can satisfy our need to eat smart and savor the grand bleakness of winter.

And one more thing—perhaps this year I can start blogging with the ease of Amy Adams (ala Julie Powell in Julie and Julia)…you know what they say about hope.

Sopa Azteca

Tortilla Soup

Serves 4 to 6

Recipe from Rick Bayless /Frontera Grill/Topolobampo (adapted)

In Mexico, it’s more common to crush toasted chile pods over the soup than to add it to the base. You can follow that lead, or do both as we do in our restaurants.


Ingredients

1 Tablespoon ancho chili powder
One 15-ounce can diced tomatoes in juice
2 tablespoons olive oil
1 medium white onion, sliced 1/4-inch thick
3 garlic cloves, peeled
2 quarts chicken broth
4 (about 1 1/4 pounds total) boneless, skinless chicken breast halves, cut into 1/2-inch cubes
1 large ripe avocado, pitted, flesh scooped from the skin and cut into 1/4-inch cubes
1 1/2 cups (6 ounces) shredded Mexican melting cheese (like Chihuahua, quesadilla or asadero) or Monterey Jack
A generous 4 cups (about 6 ounces) roughly broken tortilla chips
1 large lime, cut into 6 wedges, for serving


Directions

Put the ancho chili powder  in a blender jar along with the tomatoes with their juice. (A food processor will work.)

Heat the oil in a medium (4-quart) saucepan over medium-high. Add the onion and garlic and cook, stirring frequently, until golden, about 7 minutes. Scoop up the onion and garlic with a slotted spoon, pressing them against the side of the pan to leave behind as much oil as possible, and transfer to the blender. Process until smooth.

Return the pan to medium-high heat. When quite hot, add the puree and stir nearly constantly, until thickened to the consistency of tomato paste, about 6 minutes. Add the broth. Reduce the heat to medium-low and simmer for 15 minutes. Taste and season with salt, usually about a generous teaspoon (depending on the saltiness of the broth).

Just before serving, add the chicken to the simmering broth. Divide the avocado, cheese and tortilla chips between serving bowls. When the chicken is done, usually about 5 minutes, ladle the soup into the bowls.   Pass the lime separately.

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On Being A Sore Loser…Getting Fit in 2010!

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by Monica on January 6, 2010

After two days of strength training, a 9 mile tempo run and a fall the other day I am so sore!  I decided my goal for 2010 will be to focus not only on trying to run injury free (and stay vertical:), but to GET FIT!   I am back out there a few days a week since being sidelined for most of 2009 with a foot injury.  I love running.  This year I have resolved to drop a few pounds (6-12) and plan a consistent strength workout of my core (to help keep me fit for racing).  I would also like to add yoga into my routine.  I am going to be a sore loser in 2010!

I have my eyes on The Chicago Marathon this year.  It was sold out in 2008 and I was injured in 2009 so I am hopeful this third attempt will be a charm.  I have some old friends there from my past life in Rome that I need to visit.  I am also considering a summer marathon but have not yet decided on which one to take on.  I am entertaining Vermont or San Francisco depending on where my son gets into law school because yes, we plan our marathons around our lives. 

I look forward to all the new running gadgets and products (need to try the new Code Blue recovery drink) , shoes to consider (still loving my Newtons!), and races to obsess over.  But mostly I am excited just to be out there on the road!   Happy New Year Runners!

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