Today I ran some intervals. Intervals are good, but I only do them once every week or 10 days…..any more than that and it would become a perfect example of too much of a good thing is bad.
If you’re familiar with interval training and the heart rate zones, the chart of the workout I did today should tell the story.
Minutes spent in the standard 90-80-70-60-50 heart rate zones
If you’re not familiar with intervals and heart rate zones, interval workouts involve alternating periods of “hard” and “not quite as hard” exercise, and the zones have to do with the intensity of the exercise. Exercising with a heart rate in zone 1 is “nothing”, exercising in zone 2 is “easy”, exercising in zone 3 is “getting harder”, exercising in zone 4 is “quite an effort” and exercising in zone 5 is “In the next minute or two, I’ll have to choose between slowing down and falling down”.
My old heart rate watch quit after 5 years and a new battery didn’t help. I think I sweated the poor thing to death. So I got a new fancy exercise watch and tried it out. That heart rate plot is about 18 hours long.
Run, rest a bit, burpees (see here for a Wikipedia article if you’ve never heard of these) and moving weights.
For what it’s worth, I hate burpees. They get me out of breath. 🙂
Today I ran on a treadmill…it kind of reminds me of some days in the office..bust my hump and not get anywhere. 🙂
The reason I wanted to try the treadmill was because, unlike road running, I can’t sneak any slow downs (the only way to slow down on a treadmill is to push a button).
So, what I did was to set the treadmill to a 10 minute mile, but kept increasing the grade until I thought I was going to trip on my tongue. The last 7 minutes was at the maximum grade capability (15%) of the treadmill.
After I quit “raining” on the gym floor, I headed home and stopped at the grocery store for apples–Jazz or Pink Lady variety. When I went inside the store, I instantly started shivering. When that happens, I know I really pushed myself.
Baked Apple Pancake. That’s what I made this morning for breakfast. Now our daughter can’t decide between this and Aebleskiver when it comes to her favorite breakfast.
It’s a perfect recipe for a cast iron skillet as it goes from stove top to oven to table top.
I peel, core and (very) thinly slice a couple of Granny Smith apples and while I’m doing that, I’ve got the oven heating up to 400F degrees.
I melt 2-1/2 to 3 tablespoons of butter in the skillet. I use a 12 inch one. I then add a teaspoon of cinnamon and 3 (about) tablespoons of brown sugar and mix it all together. I use very low heat so the brown sugar doesn’t scorch. I then add the apples, turn up the heat a bit–between low and medium–and stir the apples so they are coated. I do stir the apples a few times while they are cooking. Remove the skillet from the heat when the apples are soft but not mushy. Hint…stick the apples with a fork and when you don’t have to push much on the fork to make it through the apples, they’re done. The time it takes for “soft but not mushy” depends on the thinness of the apple slices..so I can’t really say “how long”.
While the apples are cooking, I put 4 eggs, 1/3 cup of flour, 2/3 cup of milk, 1/2 teaspoon of salt and a tablespoon of brown sugar into a bowl and stir it until it’s smooth. It will be thin. That’s OK.
When the apples are done cooking, pour the bowl’s contents into the skillet and slide the skillet into the oven. It should be done in about 15 minutes. The pancake’s top will have brown spots, look kind of like an omelet and be really puffed up.
The pancake collapses as it cools down, so serve it right away.
In preparation for Thanksgiving, i’m starting a “super deep clean if it doesn’t move clean it” kind of clean. This morning it is the cabinet tops and the decorative glassware atop the cabinets. I’m always afraid to do this as it is all family heirlooms that pre-date the US Civil War. Dropping it would be a disaster.
I did go out and ride my bike this morning. Some days my workouts are relaxing and some days…no. I never know what it will be until I’m about 10 minutes along. This morning it was a “tongue hanger”, which is one step below a “tongue tripper”.