Category Archives: running

The revenge!

After my last bread making failure, I had to bake again to gain confidence on my baking skills😉 I’m happy to say it was a TOTAL SUCCESS!!!😆 I guess I still have chance to become a real baker one day😉


this time I follow the recipe almost EXACTLY


I made the 100% Whole Grain Brown Rice wheat berries and millet Bread from this amazing book



  • 2 3/4 cup whole wheat flour (I used half King Arthur White WW Flour and half normal WW flour)
  • 1/4 cup flax meal
  • 1 cup cooked wheat berries and millet
  • 3/4 tbsp yeast
  • 1/2 tbsp salt
  • 2 tbsp vital wheat gluten
  • 1 3/4 cup lukewarm water


put everything to the bread machine and choose dough cycle


1.5 hours later


the dough was very sticky so I put it in the fridge for 4 hours

form 2 balls with the help of flour (the dough was still sticky)


let it rest for 90 min


splash with water, bake on a baking stone at 450F for 40 min


the texture is perfect! Although it’s 100% Whole Grain, it’s soft and chewy with a hard and crunchy crust! I love it!!!😀



I got my running belt and can’t wait to try it on today’s long run. I filled 1 with sport drink and the other with water.


My plan was to do 10 miles, but ended up running 12 miles. I don’t know if it’s because I was better hydrated or my body adjust from last week, after 10 miles I felt I have more to give.🙂 I got a little tired at mile 11 but overall it was good!🙂 I think I’m ready for the half. The plan is to do a short-long run (8 miles) next weekend and tap the last week.

After the run I went to the gym and stretched for 15 min using foam roller. Oh… God! This thing is soooooo powerful!!!! My muscles were screaming!!!😯 But I felt much better afterwards. Stretched and showed… ready for a some fuel🙂

avocado + LC


my beloved bread toasted


fresh plume







After the late breakfast (11 am) I went to the farmer’s market that is 5 blocks away from home. First time this year!!!😯 I got some goodie, expensive but delicious.🙂 I have a lot planed to cook today!😀

Q: Do you go often to farmer’s market? What’s your current favorite veggie?


Filed under bread making, breakfast, running

Drink baby drink!

Before I began… I’ll warm you: A long post ahead!😀

Saturday night is PASTA night. I had an amazing seafood lunch in Alexandria with friends (sorry no pics) in addition to the carb comma the night before. So I wasn’t feeling hungry but I knew I had to fuel well to prepare for Sunday’s long run.

Tahini, soba, broccoli, onion, brussels sprouts and spinach. While cooking I snacked edamame (new love! ;))


simple stir-fry with olive preserve


Sunday morning 7 AM I was like them

what was I looking at? because it was raining and I know I’m not an evening runner, so I check the website every 10 min to see when it will stop raining. I usually don’t eat breakfast before running but since the weather left me with no option…. let’s do breakfast first😉


raspberries topped with greek yogurt and flax meal


half Udi’s gluten free bagel + cream cheese that I got in WF (first time)


Not a big fan😦 I prefer LC more!


Udi’s bagel: it’s chewy, spongy and tasty. I wouldn’t say it’s like conventional bagel because of its lack of chewiness, but I like it. Its texture is between cake and bread. I had this half toasted and the other half later without, I like it more without toasting. Coco’s rating: 4/5.

At 10 AM, the sky cleared up. So I put my new running short!😆 Now I feel like a real runner😉

IMG_8712.JPG IMG_8717.JPG

I don’t know what moves I was trying to do… feel you can see my excitement.

oh… if you didn’t realize it… I forgot to take off the label…😯

< 2 hours later… I finished 12 miles!!! It’s the longest run in my life and the longest run I’m doing to prepare for the incoming half marathon. And let me tell you… 2 miles up from last week’s 10 miles was HARD!!! I never got thirsty during long run (well, apparently not long enough) but yesterday I got it, I need to DRINK before, during and after!!! I was doing the before and after, but didn’t do properly the during. By mile 6 I drunk the whole bottle of vitamin water and ate two fruit straps.  Those gave me a good boost, but I got thirsty again in mile 8. By mile 10 I was really thirsty.😦 It was not fun to do 2 extra miles feeling thirsty. Fortunately my mental strength pushed me to the end but I learned the lesson: drink baby drink!

Things to know about hydration (source)

1. You need to be well hydrated before you start your run or workout. If you start partially dehydrated, it only gets worse from there.

2. The color of your pee should be pale yellow, rather than clear or dark yellow. It should look more like lemonade than orange juice.

3. Electrolytes are lost along with fluid when you sweat. You need to replace these electrolytes through an energy drink, electrolyte solution or electrolyte tablets.

4. If you don’t replace electrolytes, particularly sodium, you won’t be able to absorb the fluid you’re drinking. This means that you could be drinking plenty, but not re-hydrating.

5. Dehydration leads to a loss of performance, cramps, digestive problems, and ultimately an inability to cool the body. These progressively worse problems will eventually stop you in your tracks.

6. Drinking too much plain water can also be a problem. Drinking lots of plain water can dilute the sodium level in your blood, leading to a problem called hyponatremia. This is why it is important to use a hydration product to replace electrolytes.

7. The term “drink to thirst” means that you should not drink just for the sake of drinking. You need to drink an amount of fluid that replaces what you’re losing in your sweat.

8. You may not actually feel “thirst” while running or racing. If you don’t ever feel the sensation of thirst, don’t make the mistake of stopping drinking completely. Continue drinking fluids in a moderate quantity to make sure that you’re getting what you need.


another things that I realized yesterday

  • Outfit matters. I was wearing cotton shirt, it got all wet and it was heavy.
  • Strength training. My legs weren’t tired but my upper body was. My arms and shoulder got very tired during the run and sore after the run. I haven’t done power yoga lately and I got the consequence. Somehow I don’t feel into yoga these days… but I know I need to do cross-training and strength work to have a balance workout. More on this later😉

Post-run fuel: more bagel


I showed and laid down a while before getting to prepare lunch.

I roasted brussels sprouts


with salt, cinnamon and cocoa powder


spinach and mushroom sauteed in coconut oil


couscous and wheat berries



curried tofu with green peas and cauliflower


more edamame


it looks like a KERF meal, isn’t it?


A long nap, some work later… I went to a gym 2 blocks away from home. Yes, the strength and cross training thing stuck in my head.

vida fitness is a really fancy gym. It has a big variety of fitness classes (spinning, yoga, pilates, steps, body pump, etc), two stationary swimming pool (I was shocked😯 when the guy showed it to me like “this is the pool”)


I did the tour and left the gym. I thought about it “seriously” during groceries shopping in Whole Food and went back 30 min later


I became a member😆


yes, I know, I’m really COMPULSIVE or better said, I’m a DECISIVE person😉

I heard a lot runners talking about the after long-run hunger. Well… since I started running, it never happened to me. I don’t know why. Since I’m a true believer of intuitive eating, I won’t stuff myself just because. So, for dinner I craved something simple.

I made Miso Soup from 101 cookbooks

firm tofu, chopped parsley


green onion, carrots


cooked and rinsed soba noodles


miso seaweed broth






The taste is clean and simple. Maybe in another day I would find it bland but that was all I wanted yesterday🙂

Q1: Are you a compulsive or decisive buyer?

Q2: Are you a gym member? What do you do at the gym?


Filed under breakfast, dinner, lunch, review, running

A “tragedy” & more beautiful food!

I have to run 12.3 miles without music!!!

this is the Parks Half Marathon rule

This is a tragedy!!! Seriously, I’ve never run without music.😯 I was in panic when I read this.  But I told myself: You’d better start getting used to it from now on! So I run this morning only with the ipod (to track distance and speed), no headphones. To my surprise, it wasn’t as hard as I thought it would be. Obviously it wasn’t easy either. Maybe it was because my muscles are still stiff from the 10 miles, or because without music I could feel more my body. Overall, it was a relieve to know 3 weeks in advance and start training without music than realizing it at the race day.

Tips to run without music

  • Focus on your sense. Try people watching or smelling the roses or listening to the chatter of the city.
  • Concentrate on your breathing and rhythm.
  • Feel your body reaction to the movements. Pay attention to your form.
  • Allow your head to clear. Let your mind empty.
  • Run with a friend. Even if you don’t talk, the companion helps on long runs.

Q: Do you run with or without music?


Pre-fuel meal for the 10 miles was delicious, and the post run food was amazing too.

Breakfast: 2 Chinese “pizza” or 葱油饼


served with homemade soy bean and black bean milk


I went to Georgetown with a friend for lunch and movie (Salt). Look the line we found


guess was it for? Georgetown Cupcake!!!


isn’t it crazy? How good should be the cupcake for people to spend at 30-40 min to get it? I wonder….😯

We went to Hook


I like the placemat


and its open kitchen


For appetizer we order Tacklebox: 3 oysters, 3 clams, 6 mussels, 1 prawn, 1 jonah crab claw



it was just okay. For entree, both of us ordered grilled rockfish


it was very good. The fish was tender, the sauce slightly sweet and grilled fresh corns and green beans fresh~


The dessert menu was extensive and all sound very tempting. We couldn’t just pick one, so we chose two to share.

Creme Brulee tart with ice cream and chocolate & peanut bar



the contrast of warm tart and cold ice cream is so unique!😀


Deep blue: Tea cake, blueberries sorbet and blueberries compote



Both desserts were pretty and scrumptious, satisfying my belly, my palate and my eyes!😆

Oh… I miss the experience of eating out. It’s not just the food, but also the opportunity to try new food combination, the service, the relaxing environment and the visual pleasure that makes the whole experience so enjoyable~~~😀 I definitely should do it more often!

Q: What do you enjoy the most eating out?


Filed under breakfast, lunch, review, running