Friday, August 26, 2016

Run Fast. Eat Slow & My 15 Miler




I ran 15 miles yesterday. Before the run, I had overnight oats and cold coffee - favorites on hot days. To my oats, I added banana, coconut oil and coffee vanilla peanut butter. During the run, I had Gatorade and fig bar cookies. I saw a gorgeous pink sunrise and lily pads, which are pictured because the sunrise was gone before I knew it.

Meb's Olympic Marathon Finish

I finished with faster miles and then some push-ups - because of Meb! I've run 18 marathons plus other races, too, but it still helps to see that even a pro has to deal with problems. You never know what race day will hold, no matter how much you train and prepare. It's the challenge that makes races worth doing. (Here's my review of his book Meb for Mortals.)

Run Fast. Eat Slow

The recipe for the peanut butter mixture that I added to my oatmeal is in the new Run Fast. Eat Slow book by Shalane Flanagan and Elyse Kopecky, which I bought and read this week. I made a quick version of their peanut butter by adding 1 teaspoon instant coffee, 1/2 teaspoon honey and 1/4 teaspoon vanilla to 1 tablespoon store-bought natural peanut butter. I also liked it with 1/2 teaspoon cocoa powder added. 

In the book, there's a mix of simple recipes like granola and more complicated ones like lasagna. The book includes the reasons behind using many of the ingredients along with gluten-free and dairy-free options. Besides recipes, they included tips on what to eat depending on whether you are stressed, want to prevent anemia, are about to go on a run and more.

I'm looking forward to trying the green tea apple smoothie, the recovery quinoa salad and the double chocolate teff cookies since I know that I like Ryan and Sara Hall's teff chocolate pancakes

Have you tried any new recipes or foods lately? I just found some delicious pumpkin chai tea on sale and just in time for fall. I'm looking forward to the cooler weather that fall will bring.


Exercising for the Week of 8/20-8/26

Saturday: 1 hr bike ride, upper body/arm exercises
Sunday: 10 mile run
Monday: 5 mile run, 30 min bike ride, full-body exercises: planks, etc. 
Tuesday: 8 
mile run
Wednesday: exercises like push-ups, v-ups, Russian twists

Thursday: 15 mile run
Friday: 10 mile run, strength training: full body

Running Miles: 48


Friday, August 19, 2016

Fuel Like an Olympian



After watching 2016 Olympian marathoners, Shalane, Desiree and Amy, finish 6th, 7th and 9th, I came across some tips on what to eat before and during runs inspired by each of them. 

Today I ran later in the morning than usual and it was hotter - 80 degees and felt like 90 degrees, but less humid. At first the heat seemed to take my breath away. I didn't know if I could run my planned 5 miles. But after multiple water fountain stops, I felt fine and got lost in my music.

Shalane's Ginger Molasses Granola 

Before today's run, I ate yogurt topped with Ginger Molasses Granola from the new Run Fast. Eat Slow cookbook written by Shalane and her friend, Elyse. This granola is nutrient dense with healthy fats. It's delicious. 

Mix together:

3 cups old-fashioned rolled oats
1 cup shredded unsweetened dried coconut
½  cup shelled pumpkin seeds
½  cup sunflower seeds
½  cup raisins or chopped dried fruit (I add dried fruit after baking so it doesn't dry out.)
2 teaspoons ground ginger
2 teaspoons ground cinnamon
½  teaspoon salt
1/3  cup coconut oil (
if needed, microwave to soften)
¼  cup honey
¼  cup molasses


Place on greased cookie sheet. (Since I made 1/2 of a batch, it fit on one cookie sheet.) Bake at 275* for 45 minutes, stirring every 15 minutes.

Nutritional Facts for Shalane's Ginger Molasses Granola from My Fitness Pal (1/2 cup): Carbohydrates: 33, Protein: 6, Fat: 10, Calories: 288

How Desiree Fuels for the Marathon

Desiree uses Powerbar electrolyte drink for the first 20K and caffeinated double latte Powerbar gels mixed in water later in the race. Elite runner Tina Muir talks about using caffeinated gels during a marathon in this video. I like Powerbar gels, known for being less thick than other gels, but
GU caffeinated caramel machiatto gel is my photo substitute since I didn't have a Powerbar gel. On a side note, see how Desiree trains her hunting dog in this video.  

Amy's Pre-run Breakfast  

Before a run, Amy likes to eat eggs, toast and a banana with her coffee. My favorite memory of Amy is seeing her training for the 2012 Olympic Trials in Houston at Memorial Park when she said, "Hi!" to me. Train like Amy and do repeats of 1 1/2 -2 miles with very short intervals and don't forget to say
, "Hi!"

Exercise Log 8/14-8/19


Sunday: 
mile run
Monday: 9 mile run 90 min. after oatmeal breakfast like Shalane Flanagan, core exercises including planks from Run Pink Jess plank video while listening to Elizabeth Clor, Boston Bound author, interviewed on DizRuns
Tuesday: 5 
mile run, Anne Smiles upper body workout
Wednesday: exercises like push-ups, v-ups, Russian twists

Thursday: mile run with three hard miles in the middle
Friday: mile run

Miles: 33 

Did watching the women's Olympic marathon make you want to run a marathon? I'm thinking about signing up for a November marathon.


Saturday, August 13, 2016

3 Things: Glukos, Swirl & Drones


I tried three new things this week: a running fuel, a coffee/protein drink and a drone adventure.

Yesterday, I ran 16 miles with Glukos Energy lemon drink powder and fruit punch gummies, which I liked. The drink powder mixes well and isn't as sweet as Gatorade. I like the small size of the gummies. Glukos Energy says glucose is most easily used by your body for fuel.

It was warm and humid, but I felt good even though I ran so slow that you might think that I'm using the Maffetone Method where you train at a low intensity. (See Run to the Finish for more info.) I ran one more mile than planned and I didn't even have any of those post-long run toe cramps I get sometimes.

I drank Glukos at miles 4 and 6 and then I divided a packet of gummies between miles 8, 10 and 12. I don't know if I felt good because of the Glukos or the cloud cover or both! Thirty minutes before my long run, I ate my overnight oats topped with 1/2 banana and almond butter. When I finished running, I ate a peanut butter, banana molasses sandwich and a little ice cream. 

Later, I tried a new coffee called Mocha and Protein Swirl. You just mix the Swirl with water for 10 grams of protein and add ice for a delicious iced coffee. (Note: I only like Swirl iced, not hot.) Speaking of food, read What Olympians Eat to see that not all of the Olympians are hanging out at McDonalds!

Running Log

Sunday: 
9.5 miles

Monday: 6 miles 

Tuesday: 8.5 
miles

Wednesday: 7





Thursday: No exercise today. My husband and I drove 2 1/2 hours in our RV to our friend's property and took pictures of his hay fields to test out how drones can help farmers monitor weed growth.

Friday: 16 miles
 
Saturday: 
mile run


Mocha & Protein Swirl in 2013 Houston Marathon Mug

Workouts for the Week
Running Miles: 55

Cycling: 30 min.
Strength Training Sessions: 3 

Saturday, August 6, 2016

Chai Chia Pudding, 51 Miles & Links


Yesterday, I tried a new chia pudding recipe. Chai Chia Pudding is healthy, easy to make and perfect for fans of chai tea. Chia seeds are high in fiber, iron and magnesium. (You can find more recipes in my other chia seed post.)

By using the Ibotta app after buying Tazo tea, I received another $1 in my Ibotta account and now I have nearly $55 in my account. I could use that towards an Amazon purchase. I could buy more chia seeds, since I'm out of them, or maybe I'll buy some new running shoes.

Chai Chia Pudding Recipe

Soak one tea bag in 1/2 cup hot milk for 5 minutes. (I used Tazo vanilla caramel chai tea.) Toss tea bag and let milk cool. Add in 2 tablespoons chia seeds, 1/2 tablespoon maple syrup and 1/4 teaspoon vanilla. Stir and refrigerate for a few hours. Top with fruit.


This Week's Workouts

Sunday: 
10 mile run, 30 min. ride - The humidity got to me in the last mile. Then I felt light-headed on the bike ride. I'll bring snacks next time.

Monday: 10 Essential Exercises for Runners, 8 mile run - I ran later in the morning because it was less humid - a good change of pace, if only mentally, after Sunday's workout.

Tuesday: 
12 miles - After Sunday's run, I ate honey and sliced pickles. I liked the pickles, surprisingly. I planned to run 10, but felt so good that I ran two more miles.

Wednesday: ST: Arms, Chest, Shoulders Video


Thursday: 5 miles 

Friday: 10 miles with Gatorade, ST: Unlock Tight Hips4 Bodyweight Exercises 
 
Saturday: 6
 mile run, 40 min. ride

Totals
Running Miles: 51
Cycling: 70 min.

Strength Training Sessions: 3 

Favorite Links of the Week


Eat Like an Elite: Shalane Flanagan Oatmeal, bison burgers (see her make some from Shalane & Elyse's Run Fast Eat Slow Book) and salads.

Marathoners Amy & Shalane Interviewed on C Tolle Run 8-11 oz of fluid every 3 miles for Shalane in Rio - no repeats of Olympic Trials!

55 Year Old Ultrarunner, Meghan Arbogast, Defies Age She's been running over 20 years and says she runs easy on easy days, does a weekly speed and tempo run and doesn't race too often.

How to Carb-load, the Smart Way How athletes who ate their carbs before dinner and exercised before breakfast enhanced triathlon performance and reduced body fat.

VI, AI Personal Trainer - Running and cycling with a personal trainer in your ear!

Saturday, July 30, 2016

The Tale of Two Runs: 15 Miles vs. 13 Miles



Don't worry. Reading this post will be a lot faster than reading a book! It was only a difference of two miles, but what a difference in how I felt for the two runs! 

Monday, I planned to run 16 miles, but since the end of my run turned into a "rest on a bench/run to the water fountain/rest again" workout, I called it a day at 15 miles. Maybe I was low on electrolytes because I was only drinking Powerade instead of a GU tablet dissolved in my water. I also ate some Fig Newtons, dates and potatoes.

Friday, I ran a much easier feeling 13 miles. Yeah, it was 2 miles shorter, but I felt so much better. During my run, I had a GU electrolyte tab, a vanilla GU gel and a salted caramel GU gel. Maybe gels are better utilized when my body is heat-stressed. 

A lot of times, we'll have a tough day and then the next time that we do a similar workout, everything's better! It may have been what I drank and ate, the fact that I was low on carbs the day before Monday's run, that I wasn't trying to push especially hard at the end of the 13 miler after such a hard 15 miler or that Monday was just an "off" day. I hope your runs this week are more like my 13 miler!

(Photo: Blue Heron on lake on my running route. Texas living!)


Last Week's Running Miles Plus Cycling and ST

Sunday: 
8 miles, 30 min. ride, ST

Monday: 15 miles 

Tuesday: 1 hour 
ride

Wednesday: miles, ST

Thursday: 7 miles 

Friday: 13 miles, ST
 
Saturday: 1 hour
 ride

Totals

Running Miles: 52
Cycling: 2.5 hours

Strength Training Sessions (ST): 3 

5 Favorite Links of the Week


Coach Deb Answers My Run Faster Question! Read this for tips for getting faster. Have any tips you want to share? Leave me a comment!

0.03 Seconds For those of us who sometimes miss our goals! Amanda Eccleston placed 4th in the Olympic Team Trials 1,500m race

Sally McRae on Training Your Mind and Racing Against Yourself The further you go, the stronger you get! This hour long interview will benefit all runners, not just ultrarunners. A tip from her coach, Ann Trason: take care of yourself!

Fast Cory's 135 Mile Race Recap  You just may want to sign up to race Badwater after you read this! Me? Not so much!

Caffeine: The Performance Enhancer in Your Kitchen I've started drinking coffee before key runs like the 15 and 13 milers this week. How about you?


Related Posts Plugin for WordPress, Blogger...