(Source: thedailymeme, via sparkerpants)


Marinated Sirloin w/ Mashed Cauliflower

This serves 4.


  • 1 1lb. or so piece of sirloin
  • 4 oz. of a bottle of the marinade of your choice
  • 1 16 oz. bag of frozen cauliflower florets
  • 1 tsp. of Kosher salt
  • 1/4 tsp. of garlic powder
  • 1/8 tsp. of ground coriander
  • 1/8 tsp. serrano pepper, diced

INSTRUCTIONS (for steak)

  • Put the steak in a large enough zip lock bag and dump the marinade in there.
  • Put it in the fridge and leave it be for at least 30 minutes but no longer than 8 hours.
  • Heat your grill in accordance with the 4-second rule: place the palm of your hand 4 inches from the grill and you should only be able to withstand about 4 seconds of heat. On a gas grill, this will take about 10 minutes.
  • Now turn the heat down to medium and place the steak on the grill
  • Grill steak according to your level of doneness. It’s a sirloin so you don’t go too far above medium-rare otherwise it will get super tough. You’re looking at 6-8 minutes/side for medium-rare for 3/4”-thick piece.

INSTRUCTIONS (for mashed cauliflower)

  • Combine Kosher salt, garlic powder, ground coriander and chopped serrano into a small bowl and mix. Set aside.
  • Empty the cauliflower florets bag into a pot and fill it with water only to the point where the florets are all submerged.
  • Bring this to a boil and leave it boiling until all water has evaporated.
  • Drain, just in case there is additional water left since the cauliflower has a lot of water in it.
  • Turn the heat down to low, put the florets back in the pot and sprinkle with the seasoning mixture you set aside earlier.
  • Mash with a masher or spoon until smooth or to your desired point of chunkiness.



What’s in it for me? - building relationships like a pro

At my first gig in PR, myself and a more senior colleague were responsible for sourcing, interviewing, hiring and managing a group of four interns every semester. At the time, I had been an intern myself not long before so the cause was dear to my heart.

I learned a great deal about handling requests from students and properly vetting them. Over time, I also developed some pet peeves. The one that always bothered me the most was students who wanted something but only presented what was in it for them, not us.

When you are asking someone to meet with you, you are pulling them away from work so share with them what they could get out of it as well. Even if it’s a cup of coffee (I’m a sucker for a ‘Bucks break, for instance).

Maybe it’s a solid internship candidate (that’s you!), a steady internship recruiting pipeline from your student organization or fellow students. Perhaps you could use a professional mentor outside the classroom environment and someone is looking for one?

Remember that building relationships is a two-way street, after all, how far can you really go on a one-way street?


You can fly very high

Intimidated thinking about your upcoming long run? Remember this:

"On a given day, a given circumstance, you think you have a limit. And you then go for this limit and you touch this limit, and you think, ‘Okay, this is the limit.’ As soon as you touch this limit, something happens and you suddenly can go a little bit further. With your mind power, your determination, your instinct, and the experience as well, you can fly very high." - Three-time Formula 1 champion Ayrton Senna said this about pushing his own limits.

I’ve posted this before but time and time again this, along with a handful of others, are the only inspirational quotes that really get me going.


Stretching and strengthening

In my two-month check up post, I mentioned my goal for month three was to incorporate more stretching and strengthening into my routine.

I followed a Hal Higdon plan for a half-marathon three years ago and it called for stretch and strengthening on Mondays but I blew it off, just like I blew off the last long run of 10 miles. Coincidentally or not, I started walking the rest of that race during mile 9…

But I digress. It’s become painfully obvious that if I’m going to finish a marathon there are two things I need to do that I blew off during training for the half I did in 2011: eating smarter and proper stretching.

I’d like to share a stretch and strength plan I cobbled together based on a couple of Hal Higdon plans.

You’ll be doing 1 set of 12 reps of each of the strength exercises followed by one set of the stretching part. Do this twice. I’ve felt nice and loose the next day the two times I’ve done this routine this week. I do it on Monday morning and Thursday, after the last short run of the week and before the long run of the weekend. Check out the links at the end for proper instructions on how to execute each exercise. Except the groin one and foam roller, those are two I’ve always done and threw in there.

Also - I’ve lost 2 lbs. since last week! 

Strengthening part

  1. Bench press; you can do this on the floor with dumbbells.
  2. Rows
  3. Overhead pull
  4. Biceps curls
  5. Crunches
  6. Lunges

Stretching part

  1. Quadriceps stretch - 50 secs each leg
  2. Hamstring stretch - 50 secs each leg
  3. Piriformis stretch - 50 secs each leg
  4. Groin stretch - sitting down, cross your legs so that both of your feet soles are touching each other. Your leg will be shaped like a diamond, basically. Now bend your knees to start bringing those legs close to your junk. You should feel the burn on your groin. - each set of 50 secs will cover both groins
  5. Gastroc stretch - 50 secs each leg
  6. IT band foam roll-up - roll your IT bands up and down a foam roller. - 50 secs each leg.

Source: Hal Higdon - stretching; Hal Higdon - strengthening


Marathon training - two-month checkup

Yesterday, I completed week 8/month 2 of my 26-week marathon training plan on my quest to complete the Dallas Marathon on Dec. 8.

It ended with an 8-mile run around Austin’s Lady Bird Lake where an elderly couple and I kept trading places in front of each other since they were doing the whole walk/run thing. At one point, we made small talk and they were ‘only’ doing six miles that morning.

Let’s be honest - those 8 miles took it out of me. The last time I ran at least 8 miles was February 27, 2011 when I completed a half-marathon. To say I was rusty is an understatement. I was exhausted by the end of the day, even when you consider I hydrated during the run (with my new, fancy FuelBelt!), I took a nap and guzzled down about 200 fl. oz. of water throughout the day.

The days are apparently only getting hotter and the runs, longer. We’ll see how I deal with a 9-mile run this coming Saturday.

Aside from that beating on Saturday, I’ve been crushing 3-mile runs during the week to where I can post sub-33:00 5Ks consistently.

On the nutrition front, I am doing better in controlling portions but am still somewhat clueless in what I should be eating overall to prepare me to accomplish this goal. I understand what is good and bad for me, but get a tripped up from a sports nutrition standpoint in regards to things like: when do I eat when I run? What should I eat pre and post-run?, etc.

I use MyFitnessPal to keep track of what I eat and that’s been useful in educating me about the nutritional contents of my food.

One thing that is helpful is logging what I’ll eat on any given day in the morning as well as prepping as much as I can for the week on Sunday nights. We like eating shrimp in the summer, for instance, but deveining the critters is a time-consuming task so we do this on Sunday nights.

My goals for month three are to start incorporating more stretches with a foam roller as well as some upper-body strengthening workouts, possibly on my recovery days or the day after that.


On not giving up

I really wanted to stop my 6-mile run this morning when I hit 5 miles, thinking this will do.

I haven’t run that far in over two years, when I was training for a half marathon.

However, I realized that when I’m running that marathon in less than 5 months now and I hit a wall around mile 20, I think I’ll be glad I didn’t quit on days like today.


Good Friday in London

Processions led by people who appear to be from the Indian sub-continent. Their flyers are just like the American ones: crappy-looking and in comic sans. Globalization!


A ‘diary’

Around these parts, is not where you keep your innermost private thoughts. It’s what we, in ‘Muhrikah, call a calendar.

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