Monthly Archives: November 2012

Day 1 – 65 miles – No Deaths

As much as I’d love to go into every detail of the 12 hours we spent on the road today, I’m cold tired and smelly. And hungry. So, here’s the long and short of it, without the long.

Our plan to leave at 5:00 sharp was of course derailed due to the number of people we were coordinating. The news guys covering the start didn’t seem super excited about this, but they waited for us, and we got moving around 5:20. A couple bathroom breaks later (aren’t you glad I’m sparing the details?) and it was smooth sailing.

It was fun to run through the towns we are familiar with and have a good idea of where we were the whole time. The sun came up around Parma (sounds like a song) and warmed us quite a bit. Connie had set it up so that her special ed swim class would run a mile with her from the high school to the square, and she was pretty anxious about getting there on time. She’d need a 5 hour 50k, which isn’t hard for her necessarily, but it did mean we couldn’t dilly dally much. She was moving along well ahead of schedule, but wouldn’t slow down because she felt fine and was on a mission.

We picked up a couple runners along the way, which was very Forrest Gumpesque and quite amusing from my perspective on the bike.

We got to Medina right on time, if not a bit early. Unbeknownst to us, Roy had arranged for the whole of Fenn Elementary to come out and cheer her on. This made me cry, because I am an idiot. Plus, one of my kids was in the crowd. He had no idea what I was doing today, so he was surprised to see me.

We picked up her students, which was another pretty emotional experience, and headed up to the rally at the square.

Connie meeted and greeted and interviewed with all who needed it, skipped home for a quick bit, mopped up the dog pee in her bathroom, and off we went. What? Doesn’t everyone mop up dog pee in the middle of a 65 mile run? I know I do.

Not a lot exciting going on along Route 42 south of town. Still, her spirits were good, she was fueling well, and running faster than we wanted her to.

As we were rolling along I happened to mention that I had to blog all this tonight, and just as I was about to say “nothing exciting has happened…” we heard scratch scratch scratch and a door slam. And here came 2 dogs. Of course they went straight for Connie. None of us were too sure what to do, so luckily once we stopped and they saw we weren’t a threat, they calmed down a bit and returned to their very frazzled and apologetic owner. That was exciting. Of course, historian that I am, the first thing I said was “damn it, I should have taken a picture”.

We carried on uneventfully for the remainder of the day. Even tacked on a few miles at the end to put us in a better spot to start tomorrow. Thanks to a wonderful support staff, she had someone running with her at all times, aside from me on the bike carrying the gear. Side note: next time get a donkey instead of a bike. Just as effective, less work.

So that’s a wrap. Day 1 complete, 3 to go. 65/247 miles done. See you tomorrow. If my knees still work. And OMG my buttocks.

Run Across Ohio – A Grand Adventure Begins Tomorrow

So I have this crazy ass friend. Sorry for the language, but when I tell you about her, I think you’ll agree the terminology was correct.

connie gardner

Her name is Connie Gardner and she runs. A.LOT. She wins races and sets records all over the place. And I don’t mean at your local 5k, either. I’m talking about ultra marathons. 50 miles, 100 miles, MORE. All told, she’s won 12 National Championships in ultra distances, and set an American Record in the 24 hour race. Yes, girlfriend runs for 24 hours straight.  Ok, she does stop for SOME things.

connie gardner

She also really really likes beating records. Like, really.

I also have this other friend, Charles Elkins. He does crazy stuff like run a marathon through a desert sandstorm wearing some heavy ass weighted backpack.

charles elkins

In his spare time between running a business, and carrying sand around, Charles started a charity. The Patriot Runners is an amazing organization with a fairly simple mission. They help combat-wounded veterans get back into sports. They raise money to help with therapy, prosthetics, training, and so on. This service is invaluable to our American heroes who are suffering from PTSD, brain injuries, and more. Please consider donating, it really is a phenomenal cause.

But something has happened. Someone let Connie and Charles be in the same room together. And the scheme they cooked up will have you shaking your head…

Connie is now the “Championed Runner” for The Patriot Runners. What does this mean, you ask?

Well, even if you didn’t ask…

Connie is going to do some amazing things to help raise awareness as well as money for The Patriot Runners.

Starting tomorrow, she will attempt to Run Across Ohio in just 4 days. We will leave Cleveland at 5am Thursday (from Browns Stadium) and arrive in Cincinnati (at Paul Brown Stadium) Sunday around 2pm. She will need to run around 60 miles a day to meet this goal. 60.Miles.A.Day, people. If I ran 60 miles in a WEEK, you’d have to come feed me and wipe my butt.

Oh and, I’m not just writing this for Informational Purposes. I’m going with her. Not on foot, though, I can’t keep up with her from here to the mailbox. But on my bike. I’ll be making sure she’s fed and watered and dry and whatever else she needs, and she’ll probably just be mean to me. She’s not super cuddly after 50-60 miles. But I can take it. She’s small.

I’m also the Official Blogger for Run Across Ohio (I totally just made that title up). Or at least I was. They might read this where I talk about my butt and change their minds quickly. I will be blogging each night about the day’s events. I’ll also be Live Tweeting when possible, ie: not while I’m on my bike. I can barely stay upright without having my phone in my hand. So follow me @Angie4b1g and Connie @UltraConnie for the shenanigans.

Oh, by the way… she’s doing this not only to raise money and awareness for the cause, but this is also serving as a “trial run” for the next big event. You sitting down?

Run Across America 2013

America. The whole thing. In World Record Time. 44 days. 70+ miles a day. In June. Sentence fragments optional.

Yep, that’s the goal. To run from San Fransisco to NYC in 44 days.

Any questions?

Baby’s First DNF

Aww. It was bound to happen sooner or later. Worked out that it was at this freebie / club / just for fun race – although that was probably one of the mitigating factors, because I can be pretty stubborn in a “real” race. Here’s how it all went down…

This was the 3rd Annual Medina County Road Runners 50k, this year with a 25k option. The first year, I volunteered and it was approximately 10-400° below zero with winds like you wouldn’t believe. No joke. Ok maybe not -400°, but once it’s below 0° it all feels the same – EFFING COLD. I nearly died. I cuddled with a complete stranger. Not exaggerating. No shame when I’m cold. The second year, it was raining. (again I only volunteered) So, I won’t complain too much about 20-30s with a slight wind, even though I WAS cold. It was by far the best weather this race has ever had.

My plan going in was to do the 25k and call it my long run for the week. Not race it, mind you, just do my long run pace (10:30ish) and call it a day. The race is done on a 5 mile loop through Buckeye Woods, which is part paved, part dirt, and part trails. It’s a nice variety of surfaces, and relatively flat, so not too hard as far as a 50k goes. Since 50k is 31 miles, they need another mile in there, so they do that first.

We took off as a group to run the 1 mile (which is a different course than the 5 mile loop), then off we went. Somewhere around mile 2, Phil said “uh… is this the pace you want to do?”. I looked down and was an average of 9:40. Oops, definitely not. So I sent him on his merry (younger and stronger) way and slowed down to a more appropriate pace for me. Of course, this caused everyone to start passing me. Mostly I don’t mind, I’m used to it, but eventually I was all alone with no one anywhere near me. (Except Verrelle who passed me going one way or the other about 29 times. Fast fucker.) I felt good for the first loop, came in and got my delicious Honey Stinger Waffle and my handheld water bottle of Gatorade and took off for the second loop. I left my watch running during the stop since the event was being Half Assed Timed*, but I don’t think I loitered there too long.

Just as I started my 2nd loop, Marsha and Charles passed me (again – they’d spent more time at the aid station than I did) and said that everyone that was behind them except me had gone the wrong way and cut a half mile off of the course. Grr. No wonder I was so alone out there! A couple miles into that loop, my legs started moving slower and slower. Cardiovascularly I felt ok, but my legs just would NOT move. Not only was I crawling along at about a 12 min per mile pace, but I was tripping over every rock, stick, root, twig, light breeze, invisible trip wire. I was also lonely and bored out of my mind. So, I decided I’d just cut it off at 2 loops.

In theory, knowing that I only had 3 miles left probably should have perked me up, but in reality, I think it only slowed me down more. Since at that point, I’d mentally checked out completely and just wanted to be done. I was kind of annoyed as my mood was fine, and my breathing was fine, my legs just wouldn’t cooperate.

Then again, this is why I usually run long on Saturdays. With soccer on Saturday nights… it doesn’t make for fresh legs on Sunday morning. I suppose this was my not-so-gentle reminder of that.

I came around the last loop of the 2nd lap, tried to look alive for the cameraman, and called it a day. My first ever DNF. Not sure if it counts in a Fat Ass 50k since the race is more like a “just come run what you want” type of situation, but I DID register for 25k, so in my mind it counts. I’m not that torn up about it, though. Because of the extra mile at the start, I ended up running 11 miles of the 15 on my schedule. My average pace was 11, so a little slower than I planned, but not as terrible as I felt. So, I am calling that good enough for today.

Not sure how I’ll get my long run in next weekend as I’ll be riding my bike from Cleveland to Cincinnati with Connie Gardner and The Patriot Runners. That should be interesting. Cross your fingers for good weather!

*Charles brought some bibs from old races and set up a timer on his iPad. Which is why me and Phil had the same number. I told them just put whatever his time was down for me.

Turkey Burner(?) 5k

I dunno about you, but I eat way more on Thanksgiving than a 5k can conceivably burn off. Unless it’s only meant to burn off the TURKEY, which I suppose would work… especially since I could care less about the turkey. It’s all about the side dishes (and vodka), baby!

At any rate, today was the 3rd annual Turkey Burner at Hinckley Lake (that’s polish for OMFG THIS SHIT IS HILLY). I’ve been to the first 2, so I think that means I’m committed for life. Plus, Phil wanted to do it, and we totally feed off each other / boss each other around / are total idiots.

I neglected to pre-register, so I had to get there a bit early for that. Which really only meant I got to park where I wanted. I went and signed up and then sat in my car to keep warm until it was time to actually run. I can’t be standing up and stuff. Too much work. A few minutes before the race, we headed out for our traditional “oops we went too far” warmup, and pee in the woods. Hey, no lines, and it’s cleaner than a porta potty!

We actually got back on time this time, and then waited. And waited. And waited. They apparently didn’t care that there were birds to be cooked or that my heart rate was back to normal. Of course, neither did I. I NEVER want to run when I’m standing at that start line. Postpone this all day for all I care, I’m happy just to stand here. But alas, off we went.

My original plan was just to work it out to be my scheduled tempo run, which was 1 mile warm up, 4 miles @ 9:18, 1 mile cool down.

Instead I did 1.5 miles warm up, 3.1 miles @ 9:03, and ate pumpkin roll.

Close enough?

During the last mile, I employed my hill strategy from River Run. I walked the FIRST half of the hill, then once I’d recovered, I ran the rest and went on from there. It worked well again, as everyone who had passed me while I was walking was easily overtaken near the top once they were gassed and I was rested. Also, while I was walking, one of my former half marathon clinic participants passed me, and I couldn’t have her beat me! Most of the rest of the last mile was down hill, so I unleashed and finished pretty well. Splits were 9:06, 9:00, 9:05, even with the walk break. Not bad for this:

Not a PR. Not even a course PR. But better than what I planned on doing, and given that this week I’ve run 2 5k race, swam twice, and did track repeats, I’m pretty satisfied with things.

My unofficial finish was 28:10, and my unofficial AG ranking was 4th. I only guess this because when they called off 3rd, she’d barely beaten me. So maybe 5th. But I think 4th. There were about 500 people there, so again, I’m not too unhappy with how it all went down.

Then I ate 25,385 calories. The end.

Slaying the Water Dragon

I’ve been trying this swimming thing for a while now.  Last summer (2011) I took private lessons at the rec center.  They assigned me this poor adorable little high school swimmer that looked like she would turn to dust if anyone yelled BOO!  She did her best to help me, but really she wasn’t sure what my problem even was.  And I was completely frustrated.  I feel like I am fit enough to swim, but I get in the pool, swim one length, and die.

Despite those failures, I still signed up for, and completed a sprint triathlon that fall.  The swimming… well I am here. That’s about it.  I did very little actual swimming and quite a bit doggie paddling and resting. I was literally the last woman out of the water.  But that’s another story.

This summer, I took a few lessons with the Total Immersion people.  That did help quite a bit.  They took my form back to the beginning and after just the first lesson I had a total aha! moment.  I was swimming with my head too far up and my butt too far down.  I was basically moving through the water like a seahorse. A big fat landlubbing seahorse.  Quite a visual, I’m sure.

They taught me to get my head and chest down, and that if I put my HEAD in the water, and not just my face, I actually wouldn’t instantly drown.  Also, that I didn’t need to pick my head up so far out of the water that I could look around and scan all 4 corners of the gym just to take a breath.  And that once I got my butt up, I didn’t need to kick as hard, which meant I wasn’t using up all my energy engaging my quads.  But still I was gassed far before I felt like I should be.  And I didn’t have the balls to sign up for a tri this year, even though I also took a triathlon clinic, and learned lots of little tips about the swim, and about the bike.

But damn it, I’m determined to conquer this thing!

Monday I headed to the pool.  My commitment was that I’d do 20 lengths of kicking with the kick board.  No swimming, no head in water, no exhaustion, just some kicking.  That shit is ridiculous!  I did one lap of that nonsense and decided I’d actually rather swim.  At a couple spots, I’d actually stopped making forward progress.  WTF?  So anyway, I said I’d swim a couple laps since I was already there and in the water.  I just tried to take it slow, and allowed myself to stop for 10-15 breaths at the end of each lap (50m).  I focused on form, worked out how often I wanted to breathe, and just swam along.

Much like running, the first 2-3 laps were awful.  But then… something happened.  I was gliding along, actually enjoying it. I wasn’t dying, my breaks were getting shorter, and I was doing fine  I stopped at 9 laps figuring that was a good half mile.  I realized later it was only 1/4 mile, and that I can’t do math when I focus on it, never mind when I’m focusing on not drowning.  But, no matter, I was excited! I couldn’t wait until it was time to swim again!

Which was today.  I was determined that I’d swim 1/2 mile today.  When I got there, the HS swim team was practicing, so there were no open lanes.  But I was there, and dressed, and I decided I’d wait.  About 30 minutes later, they cleared out, but another group came in.  That group left a couple lanes open, so I went and asked if I could use one and they said sure.  Off I went!

Once again, the first 2-3 were not great, but I pressed on.  Once again, it clicked and I was just swimming.  I did the last 2 of my 16 scheduled laps without my mini break. Then I kept going to see if I could make it 4 without stopping.  And I did.  I was going to see if I could go another 4 to make it 8 without stopping (the length of the swim at the triathlon), but my daughter was sitting on the edge of the pool staring at me, so I stopped at 18 laps.  900 meters.  More than a half mile.

I seriously can’t believe it.  This is one of my great life accomplishments.  Right up there with running my first 5k.  I am in shock that I can actually do this!  And I don’t hate it!

I can’t wait until I swim a mile.  I can’t believe I just said that.  I don’t even know who I am any more.

Better go shop for swim goodies!


Spinach, Poached Egg and a Laughing Cow

This is my mostest bestest breakfast. I saw it on the Laughing Cow site. Where I was searching for recipes for Laughing Cow Lite Swiss cheese as I purchased it at Costco in a pack of about 42 million. Sounded weird, but I’m gullible, so I tried it. ERMAHGERD. Love.

So simple, too! They call it Lite Benedict. I call it Get In Mah Belly. I also make 2 because… WTF am I supposed to do with the other half of the english muffin. Stupid recipes. *fist shake*

Benedict Prep

I was going to try to make a cell phone video of how I poach an egg, but then I found this:

How to Poach an Egg Smitten Kitchen Style

Which is exactly how I do it, minus dropping my iPhone into a pot of boiling water.

So, there ya go. Make it. And be happy. But don’t be a traitor. Because while there are varying accounts of how Eggs Benedict got their name, none of them seem to involve Benedict Arnold.

Lite Benedict

Lite Benedict
Prep time:
Cook time:
Total time:
Serves: 1
From Laughing Cow
  • 1 Poached Egg
  • 1 english muffin
  • raw spinach.
  • 1 triangle of Laughing Cow Lite Swiss
  1. Toast english muffin. Spread with cheese. Top with spinach leaves, poached egg, and salt and pepper to taste.


Thanksgiving Menu

It’s that time! Time to make the grocery list. Then spend $250 on one meal. Then try to figure out where to put all this food. Then swear I will scale it down next year.

Here’s what’s on our menu, with links where possible.

Roasted Turkey
Grandma’s Dressing (no real recipe for that. Celery, onions, bread, sage… the usual)
Mashed Potatoes
Sweet Potato Casserole
Butternut Squash Puree
Brussel Sprouts with Balsamic and Cranberries (trying for the first time this year)
French Bread Rolls
Pumpkin Pie

What are YOU having? Who does the cooking in your family? Cody (16) will be preparing our meal this year. Yay for me. I will help, of course. I’m a do-er. :)

5k Fall Classic aka BLAH

I knew I’d gotten fat and slow over the summer, today was the day I got to find out HOW fat and slow.

First lets spend some time talking about how well prepared and organized I am. Always.

Yesterday I had a 3 hour dead car battery fiasco (not my fault, just my problem) that I’ll spare you the details of, just know it happened as it is part of this whole story.

The plan was for us to meet at the race at 7:30 for an 8:30 start. I got up, ate my breakfast, drank my coffee, did the dishes… you know, my usual glamorous stuff. I head out the door right at 7, as planned.

As I’m 1.5 miles from my house, the car is acting funny, so immediately I’m like omg not the battery again. What if it doesn’t start after the race? Think I had the (brand new yesterday) jumper cables with me? Of course not, I left them in the garage. I debated going back for them, but ultimately decided that out of 1000 people, someone would have cables if I needed a jump, and if not, there was always roadside assistance if it came to it.

So, I carried on.

My plan for this race was to not look at my watch. I played soccer pretty hard this week, and my lymph nodes have been enlarged for a few days, signaling imminent death. Or a cold. Or whatever. When I do this, I usually end up running the same pace anyway, just with less emotional turmoil. “OMG TOO FAST WILL DIE BETTER SLOW DOWN” or “OMG TOO SLOW YOU SUCK FAT ASS”. You know, my little inner pep talks.

Then I realized I’d forgotten my watch, too. Oh well. I would have liked to have it just so I could look at the splits later, but not the end of the world. By now I’m about halfway there. Then it hit me.

I also forgot my iPod.

Aw hell naw.

A normal person could easily run a 5k without their iPod. I, my friends, am not a normal person. What happens when I don’t have mine? I get ONE LINE from the most annoying song you can imagine stuck in my head on repeat. I wouldn’t even mind if it was at least the entire annoying song. Nope, one line.

Now I have to go back. I figured I’d still be fine, since even if I turned back, I’d still be there at 8 for an 8:30 race. Phil could grab my bib and such so that I could just roll in and be ready to go. Of course… I also had no gas in the van.

See? Organized and well prepared.

I made it. Without needing to stop at a gas station. Music and watch engaged. I parked at the RTA lot and jogged down, figuring I had about 20 min til race start. I get almost there and I find Phil and he says “oh I just found out the race doesn’t start until 9:15″. OF COURSE. Oh well. At least it wasn’t 8:15. So we sat in his car doing nothing other than make fun of everyone who walked by us on their way to the start line. DUDE! What the heck is that girl wearing? Are those trail shoes? You know, that kind of mature stuff.

So then… we figure we’ll run a mile to warm up and then saunter on over to the start. So we take off running (in the opposite direction of the race, because who wants to run the course twice). We’re chatting along lalalala when suddenly he says “uh… we’ve gone a mile”. Oops. Now we’re a mile from the race. With about 12 min til go time. Not that we won’t make it, but that’s not exactly what I had in mind. We trot back and stroll up to the start just in time for the race announcements.

She sends us off and about 45 people go zooming by me. Hmm. This isn’t how I pictured this. But I pressed on. Felt like I was moving at a decent pace, although I didn’t feel super fantastic. I was already wondering how I’d hold on to this pace for 3 miles when I hit the 1 mile mark. As my watch vibrated, I let myself glance at it… 8:27. Well, shit. I’d hoped to run 8 min miles. So of course now the realization is, I already feel like total hell, there’s no way I’m going to be able to SPEED UP to make up for that lost 30 seconds. In typical Angie fashion, I was like ‘welp, screw it’.

I didn’t exactly give up, but I didn’t exactly go all out, either. Unlike at Spring Classic, there were a zillion women in front of me, so I knew I had no chance to win, so no motivation there. If I know I’m in 4th or 5th place overall, I’m far more motivated than when I just feel like I’m in the middle of the pack. I did, however, walk a couple times in the last mile. Just for 3-5 seconds. Long enough to catch my breath and realize that I was acting like a big baby asshole.

Not sure where I came in. 27:XX. My PR (from 6 months ago) is in the 25s, so needless to say, I wasn’t super excited about my time. But at least this happened:

2nd in Women 40-44. Hopefully there were at least 3 of us. But, either way, an age group award always takes some of the sting out of a bad race.

On the upside, I now have a better baseline to base my training on. I suck at marathons, so it’s hard to use my marathon time as a guide. I only ran one half this year, and that was with a concussion and stitches in my head, so that wasn’t the best sample race, either. Obviously this wasn’t as well as I could have performed had I not run like a 20 year old for an hour at soccer last night, but close enough. It’s a place to start for the next race.

Onward we go….

Recipe Review ThuRsday – Crockpot Honey Sesame Chicken

Welcome to Recipe Review ThuRsday – where I take a recipe you’ve had bookmarked ‘to try’ and try it here. I’m your guinea pig. Or I’m getting fat for you. One or the other. Either way, seems fun! Today I’m making chicken!

Honey Sesame Chicken

This recipe was submitted by the lovely Megan. She found it on Pinterest, pinned from The Comfort of Cooking. I picked it mostly because it started out “crockpot” and I am la-ay-zee. I always feel like a big champion when I use my crockpot, because by noon, I’ve already finished dinner!

When I first started reading it, I noticed it said it was “adapted from…” so I clicked the link. That link lead to another site from where this was “adapted from…” so I clicked that one, too. Then I got curious what changed as it went along. It seems not much. They changed the amount it makes and I think the scallions got added at the end, but either way, it’s pretty darn close.

For the purposes of this demonstration, of course, I left it as is*.

(Although, I didn’t use Minute Rice. Just regular ole rice. Doesn’t affect the recipe one way or the other, was just what I have 25 pounds of because I suck at knowing what I have on hand.)

At any rate, on with the show. NOTE: For Once In My Life I didn’t double the recipe. My hungry daughter is on a trip to DC and I was pretty sure a couple of my boys wouldn’t eat this (not an uncommon occurrence), so I made extra rice and called it a day.

Honey Sesame Chicken

Here’s the Report Card:

Taste: A- It was delicious!  I only marked it down to an A- because I felt like it could have had a BIT more oomph to it.  Maybe a bit more pepper flakes, or even some chili paste next time.

Texture: A  No complaints.  Chicken and rice, how can you go wrong.

AppearanceA  It’s lovely!  I like the green onions on the top and the sesame seeds as well.

Smell: The house smelled divine!

Ease: A-  Pretty simple.  Mostly mixing and dumping into the slow cooker.  Not a full A because of the need to shred the chicken and cook the rice separately.  Definitely nothing difficult, though.

Comments:  This was a great dish.  I’ll definitely make it again.  I was a little worried about a CUP of honey, but the soy sauce balanced it nicely.  The sauce didn’t thicken as much as I expected it would, but it was fine.  *Rather than pouring it on top of the dish, I threw the chicken back in the pot and mixed it all together.  It worked out perfectly.

Thanks for the link, Megan!  A delicious meal!

Feel free to submit a recipe you’d like me to try for you using the form on the right.

Crockpot Honey Sesame Chicken
Recipe type: Main
Cuisine: Asian
Prep time:
Cook time:
Total time:
Serves: 4-6
Recipe from The Comfort of Cooking
  • 6-8 boneless, skinless chicken thighs or 4 chicken breasts (about 2 pounds)
  • Salt and pepper
  • ½ cup diced onion
  • 2 cloves garlic, minced
  • 1 cup honey
  • ¼ cup ketchup
  • ½ cup low-sodium soy sauce
  • 2 tablespoons vegetable oil or olive oil
  • ¼ teaspoon red pepper flakes
  • 4 teaspoons cornstarch
  • ⅓ cup water
  • 2 packets minute rice, optional
  • ½ tablespoon (or more) sesame seeds
  • 3 scallions, chopped
  1. Place chicken in Crock Pot and lightly season both sides with salt and pepper.
  2. In a medium bowl, combine onion, garlic, honey, ketchup, soy sauce, oil and red pepper flakes. Pour over chicken. Cook on low for 3-4 hours, or high for 2 hours.
  3. Remove chicken to a cutting board, leaving sauce. Shred chicken into bite-sized pieces; set aside. Prepare rice according to package instructions.
  4. In a small bowl, dissolve 4 teaspoons cornstarch in ⅓ cup water; add to crock pot. Stir to combine with sauce. Cover and cook sauce on high for ten more minutes, or until slightly thickened.
  5. Add cooked rice to 4 plates, top with chicken and spoon sauce over top. Sprinkle evenly with sesame seeds and chopped scallions.