Real-Life Janes: The See Jane Run Club

See Jane Run Club on Wednesday, Feb. 3. (Colleen is on the far right in the back row.)

See Jane Run San Francisco started a run club in Fall 2009, with the hopes of inspiring women (and men) to run with friends in a relaxed, comfortable setting.  We have been thrilled to see runners come back week after week to run with us!

“I decided to start running with the See Jane Run Club back in November 2009,” Colleen, one of the regular club runners, said.  “I find myself looking forward to Wednesday night.”

The Club offers women general running advice with run club leaders–See Jane Run staffers–as they scale and descend the hills of Noe Valley, San Francisco.  “I’m becoming a stronger runner, which has a lot to do with the tips I’ve learned from the coaches and the encouragement that I’ve received from others,” Colleen said.

“I run further and longer in a group setting, so the club is really working for me.”

The See Jane Run Club meets every Wednesday at 6:00pm.  The group completes a 3-mile loop (routes vary from week to week) and it’s open to runners of all ability levels.  The club’s objective?  To help you reach your running goals and meet others.

“My running goal is to run a marathon,” Colleen said.  She’s halfway there.  Colleen just finished her first half marathon at the Kaiser Permanente San Francisco Half Marathon on Sunday, Feb. 7!

-Bethy

Tex-Mex in the Slow Cooker: Pulled-Pork Tacos

Who doesn’t like to come home in the evening to the comforting smell of dinner in the slow cooker?  This Pulled-Pork taco recipe delivers and is great for a casual weekday dinner.  (My husband raved about it and loves all the leftovers it makes!)  Although I chose to cook the pork at the high setting for 5 hours, I would recommend taking the slow route and cooking on low for 7-8 hours as the pork will be much easier to shred the longer it cooks.  So, go for your after-work run and come home to delicious tacos.  Enjoy!

(Original recipe from Health, December 2009.  Find it here.)

Photo credit: Health magazine (http://recipes.health.com/recipes/1940801-pulled-pork-tacos)

Prep: 15 minutes    •    Cook: 4-8 hours    •    Serves: 6 (serving size 3 tacos)

Ingredients

• 2 cups bottled salsa, plus more for serving
• 2 tablespoons chili powder
• 2 tablespoons dried oregano
• 2 tablespoons unsweetened cocoa
• 1/4 tsp kosher salt
• 1 (2 1/2 lb) boneless pork butt or shoulder, trimmed
• 18 corn tortillas
• 1/2 cup fresh cilantro sprigs
• 3/4 cup reduced-fat sour cream
• 1 lime, cut into wedges

Preparation

Combine the first 5 ingredients (through salt) in a 4- to 6-quart slow cooker.  Add the pork, and turn to coat.

Cook pork, covered, on high for 4-5 hours or on low for 7-8 hours, or until the meat is tender and pulls apart easily.

Preheat over to 350° 20 minutes before serving.  Stack the tortillas, and wrap in foil.  Bake for 15 minutes or until warm.

Shred the pork with 2 forks, and stir meat into the cooking liquid.  Serve shredded pork with warm tortillas, cilantro, sour cream, lime and extra salsa.

Nutritional Info

• Calories    574
• Fat    21g (sat 8g, mono 8g, poly 3g)
• Protein    43g
• Carbohydrate    54g
• Fiber    7g
• Cholesterol    126mg
• Iron    4mg
• Sodium    818mg
• Calcium    123mg

-Bethy

Staff Pick: The Stick

I have a special treat for the blog readers today.  Sara, who has been featured before on the See Jane Run blog, has graciously agreed to be a guest blogger today.  She’s just dying to share with you the benefits of The Stick.  Wonder what I’m talking about?  Read on to find out!

-Bethy

Sara displays The Stick proudly.

I can’t believe I am going to tell you about one of the best kept secrets we have here at See Jane Run.  But really, I am very excited to tell you all about The Stick!

No, this isn’t some joke of a “staff pick” but the actual name of one of the best, and most modest items we carry here.  This “Toothbrush for Your Muscles” is an integral part of my workout routine.

And let me tell you, you don’t have to be running marathons to benefit from The Stick.  It gives you the same kind of advantages as a foam roller, but without taking up a lot of space.  Easy to store and easy to throw in your bag.  I tend to use it both before and after my activity of the day whether it be running, biking or skiing to just loosen up my muscles when I’m feeling a bit stiff.

As the best part of my stretching routine, I roll The Stick on my thighs, hamstrings, calves, and my favorite – if not most painful – the IT band.

Sara demonstrates proper use of The Stick.

Here’s is where The Stick really shines.

The IT band (just read the part about “Clinical Significance” the rest is serious medical terminology) is a thick band of fibrous tissue that attaches at the top of the tibia, extends up the lateral thigh and attaches again to the glute and the facia lata outside of the pelvis.  The IT band is really hard to stretch on your own and prone to irritation and inflammation with overuse.  For many runners, its REALLY painful!

If you ever get massages, the part where the practitioner tells you to hang on ’cause they are going to dig into the outside of your thigh with everything they’ve got, that’s when they are working out the kinks in the IT band.  Again, this is often very uncomfortable.

"Ah!! That feels great on my IT band!"

Since using the stick however, I have been able to keep my IT band loose making exercise, and massages, much more enjoyable!  As someone who has chronic knee pain due to a tight IT band, The Stick has become indispensable.  It helps keep me healthy and able to run, bike and ski as much as I want to.

And the best part is that it’s portable!

So when I go up to Tahoe to ski, it comes with me… when I go out for my trail runs up in Marin, it comes with me… even when I visit my family in Ohio, it comes with me (although you can’t take it carry-on).

Anyway, we have a sample in the store for you to come and test it out!  You won’t believe how supple and relaxed your muscles can be!

-Sara

Sweet Tooth: Cinnamon Banana Bread Muffins

Up to this point every recipe I’ve shared has been dinner-worthy: savory, filling and nutrient-rich.  Last time I checked, there are three other meals during the day: breakfast, lunch and dessert.  So, I thought I’d cover a couple of bases by giving you readers a recipe that could become a yummy part of your breakfast, or a mouth-watering dessert!  (Sorry for the lack of nutrition info.  My suggestion: have these after your workout for a quick reward!)

(Adapted from www.epicurista.com.)

Photo credit: www.epicurista.com

Cinnamon Banana Bread Muffins

Ingredients

• 1 1/2 cups all-purpose flour
• 1 tsp baking soda
• 1 tsp baking powder
• 1/2 tsp salt
• 3 bananas, mashed (mine were frozen, so I thawed them for a few minutes in a 300°F oven)
• 3/4 cup white sugar
• 1 egg, slightly beaten
• 1/3 cup canola oil (I used half canola, half olive)
• 1 cup walnuts (optional.  I sadly, had none to add.  I think it would’ve made my muffins perfect.)
• 3/4 tsp vanilla (optional)
• 1/3 cup packed brown sugar
• 2 tbsp all-purpose flour
• 1/8 tsp ground cinnamon (I added a pinch more)
• 1 tbsp butter

Preparation

Preheat oven to 375°F.  Lightly grease 10 cups in a muffin tin, or line with muffin papers.  (Yes, I know it only says “10,” and the recipe is truly perfect for 10 muffins.)

In a large bowl, mix together 1 1/2 cups flour, baking soda, baking powder and salt.  In another bowl, beat together bananas, sugar, egg and oil (vanilla and walnuts, if desired).  Stir flour mixture into the banana mixture just until moistened.  Spoon batter into prepared muffin cups.

In a small bowl, mix together brown sugar, 2 tbsp flour and cinnamon.  Cut in 1 tbsp butter until it is a streusel consistency.  Sprinkle topping over muffins.

Bake in preheated oven for 18-20 minutes.

-Bethy

Jane’s Running Shoe Guide

Marilyn poses with her neutral running shoe of choice, the New Balance 1064.

 If you’ve been in See Jane Run before, you know that we like to talk running shoes and feet: neutral, stability, motion control… over- or under-pronation… But what does all the mumbo jumbo mean?  Well, lace up and hydrate, because I’m about the run you through the basics, complete with pictures!

Me (Bethy) with the Brooks Adrenaline 10, my favorite stability running shoe.

 

 

 

“Do you over-pronate?”

 

You may hear a Jane ask you this question, but, more likely, she’ll watch you walk in your bare feet–or socks–and analyze your degree of pronation.

Pronation is the normal rolling of the ankle and flattening of the mid-foot as your foot strikes the ground.  Pronation is necessary; it’s the body’s natural shock-absorber!

Alyssa with the Mizuno Wave Alchemy 9, a motion control running shoe.

Over-pronation occurs when the “rolling-in motion” continues until the foot leaves the ground again.  Under-pronation (or supination) happens when the foot “rolls out”.  Neutral runners–those who do not over-pronate–usually have a higher arch.  Over-pronators have lover arches that tend to flatten out a lot, or completely.

Marilyn, an avid trail runner, poses with the Asics GT-2150, a trail running shoe.

That’s a lot to take in, so here’s a link to a great diagram that shows the gait cycle of three types of runners: an under-pronator, a neutral (“normal”) runner, and an over-pronator.

“So… what kind of shoe do I need?”

After having your gait analyzed by one of our expert Janes, you’ll undoubtedly ask this question.  Running shoes either have some form of “posting” in the medial side of the shoe, or they don’t.  This posting is generally a double-dentisy foam that works against the over-pronation many runners, particularly women, experience.

Neutral:  Neutral shoes don’t have any corrective posting, because neutral runners don’t need it.  They give their owner a cushion between them and the road and let their biomechanically efficient foot take care of the rest.

The New Balance 1064 is an example of a neutral running shoe.

Stability:  Stability shoes have some posting on the medial side to counteract the runner’s over-pronation.

The Brooks Adrenaline 10 is one of the many stability running shoes See Jane Run carries.

Motion Control:  Motion control shoes have more posting (sometimes in triple-density foam form) on the medial side for excessive over-pronators.

The Brooks Addiction 8 is a motional control running shoe.

Trail Running:  These shoes are specific for, well, trail running.  What makes them different?  They are more rigid throughout so that the runner can’t feel every stone and root on the trail.  They also have a tread that grips packed dirt and trails.

This is the Asics GT-2150 Trail Running shoe.

 I hope this has been a helpful breakdown of the basics of running shoes.  Of course, we Janes are always happy to help answer any questions.  Just leave a comment, give us a call, or come in the store!

-Bethy

Staff Pick: Progrid Guide 2 Running Shoe by Saucony

What does Nicole wear on her runs?  The Saucony Progrid Guide 2, that’s what!

“I love these shoes because of their particular fit and responsiveness. They have a narrow heel but wide forefoot, which fits my foot perfectly. They also have just the right amount of stability for me with their minimal posting in the midfoot.”

“The ProGrid feature in the heel absorbs impact and gives the shoe extra bounce when running, and they keep my feet comfortable all day long. I’m a sucker for a full-cushioned feel, and the Guide 2 delivers. They look great as well!”

Nicole, who works at See Jane Run San Francisco, really appreciates that Saucony takes the time to find out what a woman needs.  She said, “The most unique thing about the Guide 2 is the fit – a narrow heel and wide forefoot designed to fit a woman’s foot.”

In fact, the Guide 2 was named the “Shoe of the Year” by the Independent Running Retailers Association.  We Janes are excited to see what Saucony has in store next for this light stability shoe.  “I can’t wait to try the Guide 3, which comes out this February!” said Nicole.

-Bethy

Today & Tomorrow: Two Roasted Veggie Recipes!

So I’m flipping through my new Health magazine–yes, another recipe from Health!–and I come across a section called “Cook Once, Eat Twice”.  It’s all about using some of the same ingredients for dinner two nights in a row to get a bigger bang out of your buck (and your prepping and cooking time)!  I’m always game for saving time and money, so I decided to try the veggie option: 1. Cheesy Polenta with Roasted Vegetables and 2. Roasted Vegetable Lasagna.  (Sorry there are no pictures; I adapted the recipes directly from the magazine as they are not on the website.)

(Adapted from Health magazine, January/February 2010, p. 168)

Night One: Cheesy Polenta with Roasted Vegetables

Prep: 25 minutes     •     Cook: 15 minutes     •     Makes: 4 servings (plus leftovers)     •     Total time: 40 minutes

Ingredients

• Olive oil cooking spray
• 3 pounds eggplant, cut into 1/4-inch thick slices
• 4 large bell peppers, cut into wedges
• 3 zucchini, cut into 3/4-inch-thick rounds
• 1/2 tsp salt
• 1/2 tsp pepper
• 1 package cooked polenta
• 4 tbsp grated Parmesan cheese, divided
• 12 fresh basil leaves

Preparation

Preheat broiler.  In batches, place eggplant, bell peppers, and zucchini on 2 baking sheets lightly coated with cooking spray.  Sprinkle with salt and black pepper.  Broil 3-4 minutes per side or until golden.  Transfer to plate; set aside.

Heat polenta over medium heat, adding water to achieve creamy consistency.  Stir in 3 tablespoons Parmesan cheese.

Spoon polenta into 4 bowls; top evenly with vegetables (1 cup each), basil, and remaining 1 tablespoon Parmesan.

Nutritional Info (per serving: 1 1/4 cups polenta and 1 cup roasted vegetables)

• Calories    353
• Fat    4g (sat  2g, mono  1g, poly  0g)
  
• Cholesterol    6mg
• Protein    14g
• Carbohydrate    69g
• Sugars    6g
• Fiber    12g
• Iron    2mg
• Sodium    207mg
• Calcium    101mg

Night Two: Roasted Vegetable Lasagna

Prep: 15 minutes     •     Cook: 40 minutes     •     Stand: 15 minutes     •     Makes: 6 servings     •     Total time: 1 hour 10 minutes

Ingredients

• 1 1/2 cups part-skim ricotta cheese
• 3 tbsp finely grated Parmesan cheese
• 2 large egg whites
• 2 garlic cloves, minced
• 1/2 cup chopped fresh basil
• 3 cups jarred marinara sauce
• 7 (6 3/4- x 3 1/2-inch) no-boil lasagna noodles plus 1 noodle to fill in the gaps (I used whole-wheat noodles)
• 3 cups leftover roasted vegetables
• 1/2 cup coarsely grated part-skim mozzarella cheese

Preparation

Preheat oven to 375°.  Stir together first 5 ingredients (through basil).

Spoon 1 cup marinara sauce into bottom of 8-inch-square glass or ceramic baking dish.  Top with 2 noodles.  Spread 3/4 cup cheese mixture over sauce to cover evenly.  Arrange 1 1/2 cups roasted vegetables in 1 layer.  Spoon 3/4 cup sauce over vegetables, top with 2 noodles, remaining 3/4 cup cheese mixture, 1 1/2 cups vegetables, 2 noodles, and remaining 1 1/4 cups sauce.  Cover with foil, and bake for 20 minutes.

Remove foil, and sprinkle top with mozzarella.  Bake in middle of oven for 20 minutes more or until cheese is melted, sauce is bubbling, and noodles are tender.

Let cool for at least 15 minutes before cutting into pieces; serve.

Nutritional Info (per serving: 1/6 of lasagna)

• Calories    391
• Fat    12g (sat  6g, mono  2g, poly  2g)
• Cholesterol    28mg
• Protein    20g
• Carbohydrate    52g
• Sugars    17g
• Fiber    8g
• Iron    4mg
• Sodium    727mg
• Calcium    379mg

-Bethy

Staff Pick: Chamois Half Zip Running Shirt by Nike

Marilyn takes a break from trail running with her dogs and running companions, Cooper and Tia. (Photo credit: Marilyn's partner, Virginia)

Cool weather running can be a drag, unless you’re prepared!  Marilyn is with her Chamois Half Zip Running Shirt by Nike.  Marilyn said, “I bought it for my partner for Christmas, but I’ve worn it more often than she has.”

Marilyn, who keeps busy by working on her PhD and fitting customers for shoes at See Jane Run San Francisco, sings the praises of this warm half zip top.  “It’s exactly the right weight and warmth for Bay Area winter; I’ll take it to Ohio in February and see how it fares there, too!  It doesn’t creep up or bunch up when you run  – and I run trails, which often involves a bit of scrambling around,” she said.

Tia, Marilyn and Cooper in action! Marilyn runs in her Nike Chamois Half Zip Top. (Photo credit: Virginia)

When asked what is unique about the Chamois Half Zip, Marilyn responded, “I looove the color, and the contrasting side panels (they aren’t fuzzy, and they have a bit more spandex).  I love the anti-creep factor.  It has hidden cuffs at the end of the sleeve that you can dip your fingers into if it gets nippy while you’re out.  And it has a nice kangaroo pouch in front, with an inner iPod pocket – complete with a little hole to run your ear phone cord through.  I don’t run with an iPod on trails (I’d like to hear the mountain lion bounding up behind me) – but it’s a nifty feature.  They think of everything.”

What layers keep you warm while running in the cold?

-Bethy

Anatomy of a Run

I often wonder what is going through other runners’ heads as I pass them by.  What are they thinking, if at all?  Here, I try to reconstruct, as best as I can, my thoughts while running.  What are yours?

Photo credit: me. Along the coast of the Bay, where many of my runs have been.

Out the door: “Ok, I hope to get in six miles, so I’d better pace myself and not start out too fast.  Walk… turn on Nike+ transmitter… start running.  I feel great!”

0.5 miles: It takes me a while to get from my front door to the coast, and in between there are lots of stops and starts.  “Dodge that person… wait for that light… go around that dog… Still feeling good!”

1 mile: “My muscles feel warm, time to stretch before going any farther.”

1.5 miles: “Finally reached Fort Mason and the coast!  I’ll take advantage of the water fountain because I forgot my bottle and I’m already sweating like crazy.”

2 miles: “Focus on form, focus on form, focus on form.  Are my arms swinging by my sides to help propel me?  Check.  Are my feet striking softly?  Check.  How’s my posture?  That’s better.  Can’t get lazy!”

2.5 miles: “Starting to feel sluggish already.  I should’ve eaten breakfast.  I’ll have some Gu Chomps and hope for the best.  Mmmm… cranberry apple!”

3 miles: “Flat and straight road.  Feels better on the knees, but I’m getting bored!  Whoa!  That guy’s running fast!  Look at the concentration on that woman’s face!  Now she looks like an athlete.  What am I?  Am I an athlete?  Am I just a woman trying to stay in shape and keep her metabolism up?  I don’t feel athletic.  I feel tired.  Oh, but look at that view!  The bay is so lovely, and I get to run here!  I forget to be thankful for such blessings…”

4 miles: “Keep going.  Keep going.  Keep going… ugh!  Why is my body so tired?!  Oh, right, I haven’t run much since before the holidays.  Oops.  It would be so easy to stop.  No!  Just a little while longer, then I can sit in a cafe with a warm cup of joe.  Eyes on the prize!”

4.5 miles: “I’m running out of steam… and fast!  I’ll cut it short and stop at 4.75 miles because there’s a cafe up ahead and coffee and banana bread are  calling my name.”

At the cafe: “I could’ve gone farther.  If only I’d listened to that small voice–the voice of the runner–prompting me in my head.  Nex time.  Next time I’ll go farther, run harder.  I feel great.”

-Bethy

Quick Rosemary Chicken and Potatoes

Probably my favorite herb to cook with is rosemary, particularly if potatoes are involved.  While this isn’t the exact recipe I’ve used for roasted rosemary chicken and potatoes, it’s a quick version that I’m willing to give a try!

Serves 4

Ingredients:

• 1 pound baby Yukon Gold potatoes
• 1 small head cauliflower, cut into florets
• 8 cloves garlic, smashed and peeled
• Salt and pepper
• 1 cup chicken stock (use low-sodium for a healthier option)
• 4 bone-in, skin-on chicken breast pieces, halved across the breasts with sharp knife
• 4 sprigs rosemary, finely chopped
• 2 tablespoons extra virgin olive oil
• 1 cup dry white wine

Preparation

Pre-heat oven to 450°F.

Place the potatoes, cauliflower and garlic in a pot with a tight-fitting lid.  Season with salt and pepper.  Add the stock and bring to a boil.  Cover and reduce the heat to a simmer, cooking for 10-12 minutes.

Meanwhile, heat a large, cast-iron skillet over medium-high heat.  Pat the chicken dry with a paper towel and season with salt, pepper and rosemary.  Add the extra virgin olive oil to the skillet, two turns of the pan.  When the extra virgin olive oil smokes, add the chicken skin-side down and cook 10 minutes or so, turning once.

Remove the chicken to a plate and add the wine to the pan, scraping up the drippings.  Add the potatoes, cauliflower and garlic to the pan and top with the browned chicken.  Transfer to the oven and cook for 10-12 minutes more, until the vegetables are very tender and the chicken is cooked through.

(Original recipe here.  Please give credit to www.rachaelray.com.)

-Bethy