Monday, September 15, 2014

Tips from Deena Kastor

Deena Kastor shared some running and eating tips this week online. She's an Olympian who holds American records in numerous road distances including the marathon.

Mind Games Deena Kastor Uses During Races
  1. Count to 100.
  2. Focus on arms instead of legs.
  3. Focus on the number of miles already run.
  4. Focus on the training she has put into the race.
  5. Focus on running to the next aid station or mile.
I've done all of those except counting to 100. I'll try that!

How Deena Fuels During Marathons 

Every 5K: 4-6 oz. Cytomax Pomegranate Berry drink

At 25K and 35K (15 & 21.7 mi): Jet Blackberry GU gel

Foods She Likes That Increase Bone Density
  • Herring
  • Sockeye salmon
  • Seaweed
  • Orange juice
  • Whole eggs
  • Leafy greens
  • Yogurt
  • Milk

Deena Online

You can find Deena's tips online like I did and you can read her blog, too. That's where I found a recipe for basil pesto pasta, which is her favorite pasta dish. I'm glad that basil is full of vitamins and minerals because it's so flavorful. That's my basil plant in the photo, but it's not as green and leafy as it was when I took the picture!

Tina's Weekly Recap (September 8-14)

My hip flexor, which had been feeling sore, felt better this week so I ran four times, biked twice and had four strength-training sessions. I was even more grateful than usual that I could run and ride. Being able to get back to running does that for me.

Friday, September 12, 2014

Your Race Recaps! 9/12



From the 5K to the 50K, here are 10 race reports that are sure to give you miles of racing inspiration!

5K:

Tutus and Tennies blogger, MB, found herself with a PR when she completed the Watermelon 5K (FL) in 30:37. It's always a hot and humid race, but she can't help signing up for this race that she has now run 3 years in a row.

10K:

Apple Crumbles blogger, JoAnne, completed the Mustang Stampede (NY) as part of her 19 mile marathon training run. She finished the 10K race in 48:48 after running 9 miles just before the race.

Half Marathon:

Just Living Our Story blogger, Bridget, was the first female finisher in the Skyline at 10K Half Marathon (UT), a scenic road race that started at 10,000 foot elevation. Even though it started high, there wasn't a lot of descent. Still, she finished in 1:34.

My Dirt Road Anthem blogger, Christy, completed the Bozeman Half Marathon (MT) in 1:39:21 and came in 3rd in her age group. That's after waking up at 3AM. That's not what she had planned, but it didn't seem to hurt her fast race time.

Running with the Sunrise blogger, Beth, ran the Lifetime's Chicago Half Marathon (IL) as part of her marathon training plan. She ran 7 miles before the race and then she ran the race in 2:25.

You'll Always Have My Heart blogger, Susette, finished first in her age group at the Nebo Half Marathon (UT) with a time of 1:34:27. This was her first podium finish.

Marathon:

Goal-Oriented Runner blogger, David, started with a goal of completing the Elroy Apple Dumpling Day Marathon (WI) in less than 3:30 and he finished it in 3:27:31. He was 2nd overall and 1st in his age group. He came, he ran, he ate apple dumplings and he got a race shirt to prove it.

50K (31 miles):

Barefoot Inclined blogger, Jeff, completed the Tommyknocker Ultras 50K (CO) in about 9 hours. Race day included climbs, water crossings, hail and lightning.

Running on E blogger, EB, finished her first 50K at the Snakebite 50/50 trail race (GA). Once she crossed the finish line, she was ready to sign-up for another ultra.

Small Town Runner blogger, Raina, also completed her first 50K at the McKenzie River Trail Run 50k (OR) in 5:57 despite being stung six times by yellow jackets during the race and training on low mileage because of an injury.

Monday, September 8, 2014

What's the Latest? Run, Blog, Eat



Running

Last week, I ran, biked and lifted weights, but I didn't get to run as much as I wanted to because I was resting a sore hip flexor. The good news is that my hip feels fine after running 8 miles yesterday. That's when I saw some chicks - much better than running into a Texas snake! My running goal is to run every other day this week. Maybe I'll follow some of these tips: Building Endurance for Long Runs While in Rehab.

Boston Marathon registration opens today. If you're hoping to get in, I hope you make it! If you haven't qualified yet, like me, here are some tips on how to train for a BQ from Run the Long Road Coaching.

Blogging

I used Picmonkey to change my plain blue blog header into one with photos. The photos include running the Big Sur Marathon, running in Palo Duro Canyon, Texas, hiking with my husband in Zion National Park and riding in Palo Duro Canyon.

Eating: New Foods & Recipes

I wanted to like chickpeas because of their protein and fiber and I tried them in four recipes: roasted cinnamon/honey chickpeas, roasted salted chickpeas, chickpea cookie dough with peanut butter and chickpea avocado lime feta cheese salad. The salad was the only recipe I'd make again because I don't mind chickpeas on a salad.

I was sure I'd like cotton candy grapes, but I was wrong. Yes, they taste like cotton candy, but they taste a little odd, too. Maybe it's because they look like grapes, but don't taste like grapes. I wouldn't buy them again.

Classic Malt Ovaltine was a winner! I mixed it with milk and it tasted like chocolate malted ball candy. This will make a good post-run drink.

Friday, September 5, 2014

Your Race Recaps! 9/5


From the 5k to the 50K, these runners pushed themselves through the pain, the heat and the sand to cross the finish lines. Thank you for inspiring me, runners!

5K:

Eat Host Run Style blogger, Sun, completed the Lake Country 5K (WI) in 19:40. Not only was that a PR finish, she was 2nd in her age group.

10K:

Life Between the Miles blogger, Sara, completed the XTerra Hodges Hoedown trail 10K race (MA). Even on a sore ankle, she finished in 1 hour and came in 2nd in the 20-39 age group.

Half Marathon:

50 Half Marathons in 50 States blogger, Rebecca, completed the Bergen Peak Trail Race in Evergreen, CO. This was her 115th half marathon and she finished in 3:14:36.

Back at Square Zero blogger, Abby, completed the Virginia Beach Rock 'n Roll Half (VA) in 2:26:26 and shared details about running the race and the advantages of being on Team Chocolate Milk.

Fairy Tales and Fitness bloggers, Lacey and Miranda, both completed the Virginia Beach Rock 'n Roll Half (VA). Read their recap for information on the expo and the Beach Mile race held the day before.

Glitter and Dust blogger, Kristen, was the first female overall, a first for her, in the Sunriver Half Marathon (near Bend, OR). She finished in 1:38:04 after completing a triathlon only a couple of weeks ago.

Marathon:

50 After 40 blogger, Jim, completed the Pocatello Marathon (ID) in 3:26:51. This was a rough race for him, but as always, he wrote a complete review of the race, which is helpful if you're considering running this one.

50K:

Run to Munch blogger, Liana, completed the TARC Summer Classic 50K Trail Race (MA) with trail sections along the Charles River. She finished in 6:54:47 with a PR.

Recycled Race Photo at the Top: I'm the one in the blue shirt looking at the photographer! Here's the race recap: 2011 4 Miles for the Park Race.

Monday, September 1, 2014

7 Tips from The New Rules of Marathon and Half Marathon Nutrition Book



I just finished reading The New Rules of Marathon and Half Marathon Nutrition by Matt Fitzgerald. Here are just a few of the tips and suggestions that I found in the book.

7 Tips from The New Rules of Marathon and Half Marathon Nutrition
  • A high carbohydrate diet is good for runners. If averaging 1 hour of training a day, eat about 5 grams of carbs per kilogram of body weight. 
  • Do training runs with and without carbohydrates and always on runs longer than 2 hours.
  • Choose gels with more than one type of carbohydrate (fructose, glucose, etc.) for quickest absorption rate.
  • Eat or drink 10 grams of carbs per kilogram of body weight the day before race day.
  • On race day, don't consume more than 6 mg of caffeine per kilogram of body weight in total. 
  • Now that Matt is over 40 and because he wants to stay injury-free, he has been running every other day along with 5-6 riding sessions a week. He runs marathons off of this training with times comparable to those he ran 10 years ago.
  • Two twenty minute strength training sessions a week is a good idea.

You'll also find simple tips on tracking what you eat, half and full marathon race training plans using heart rate zones and simple recipes like apple maple pecan oatmeal (photo).

Have you tried any of the tips Matt suggests? Or would you consider trying them?

Thank you for your comments on my recent post about My 10 Year Running Anniversary! There are so many great reasons to run!