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Showing posts from 2014

8 New Recipes That Are Keepers

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At the beginning of 2014, I started a list of my favorite new recipes. It has been fun finding new recipes online. You just never know when one of them will be so good that it becomes a favorite. Only yesterday I made Raspberry Walnut Crumble Bars (photo) and it's a keeper!

7 More Favorites of 2014  

Pumpkin Spice Yogurt with Oat Crumb Topping - I liked this one especially for the topping.

Yogurt Peanut Butter Dip - Mix peanut butter and more into your yogurt.



We like eating chicken at my house and I found a number of good chicken recipes.

Roasted Chicken - Everyone needs a roasted chicken recipe.

Greek Marinated Chicken - Bake chicken in a yogurt sauce.

Chicken Souvlaki with Tzatziki Sauce and Greek Salad (Serious Eats)

Chicken in Basil Cream Sauce - Top your chicken with a delicious sauce.

I'm looking forward to finding some more great recipes in 2015. Happy Eating and Happy New Year!

17 Miles on Cookies & Gel

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Today I ran 17 miles. It was 40 degrees F (4*C) and I was feeling uncertain about what to wear so I checked Runner's World What to Wear. It's helpful if you could use some dressing tips. I didn't go with the suggested pants and jacket, but I was comfortable in capris, a long-sleeved overshirt, short-sleeved shirt, gloves and a running hat.

I had a great run and felt good the whole time! I changed up my fuel today and ate a gel, a sugar cookie and a sweet potato cookie (with added raisins and walnuts).

I started out easy and picked up the pace as I ran. Sometimes it surprises me when I'm able to do that and I'm glad it happens.

Exercise Links 

I recently increased the number of times I do strength training/core/balance exercises each week. I got in 6 sessions just like I hoped I would. Here are three favorites from the week.

Sallie McRae's Leg Lift Video - For balance! I ran a rooty 50K trail race in November and I didn't fall!

Better Balance in 4 Minutes Usin…

From the 5K to the 100K on Roads & Trails Race Reports! 12/26

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Reading race recaps is a great way to prepare for what may happen in your own upcoming race! Enjoy!

Runs with Pugs blogger, Jenn, her husband and her young son ran the Gingerbread Man Dash 5K race! Of course, gingerbread cookies were provided for the finishers!

We Run Disney blogger, Christine, completed the Surf-n-Santa 5 Mile race (VA). Highlights of the race were Christmas lights and carolers!

50 State Canuck blogger, Jane, completed the San Antonio RnR Half Marathon (TX) in 1:39 and was congratulated by Meb at the finish line!

Running Around My Kitchen blogger, Beth, completed the St. Jude Memphis Marathon in 3:59 only 8 weeks after running the Chicago Marathon, which she also finished in 3:59!

Shining's Ultra Blog blogger, Sophie, completed the Hellgate 100K (62 mile) Race (VA) for the 9th time!

Photo: I went on a bike ride the day after my 15 mile run and worked off some Christmas candy!

3 Tips for a Long Run

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1. Eat or Drink Something That You Like

Today I ran 15 miles. I used Island Boost. I like Island Boost's use of coconut water and fruit juice or cocoa. Today I had a passion fruit, blueberry-pomegranate and chocolate flavored Island Boost. I liked them all. If you don't like thick energy gels, I think you'd like Island Boost's thin juice-like consistency. I won my Island Boost in a giveaway at Running on E!

2.Listen to Something Interesting

If I have something I only listen to when I run, that's an extra incentive to keep running when the going gets tough. I finished A Train in Winter, a story of women in occupied France, while I ran this week.

3. Change the Pace

I finished my 15 mile run with a fast finish. Going faster at the end of a run gives me something to look forward to. Sometimes it's because I know that the faster I run the faster I'm done, but sometimes it's because I want to see if I still have the energy to push myself when I'm tired. You…

Between My 50K and My Marathon

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After running a 50K trail race 3 weeks ago, I didn't run for 11 days but I did exercise. I hiked and biked at the Grand Canyon and Big Bend National Park. Then I added in some running.

Two Weeks Post-50K: 2 days of running, longest run: 7, 12.5 miles total
Three Weeks Post-50K: 3 days of running, longest run: 10, 20 miles total
Four Weeks Post-50K: (What I Hope to Do) 5 days of running, longest run: 13 (Today!)

Today I brought a new running fuel with me: Homemade Maple Apricot Running Fuel (6 apricot halves, 2 Tb. maple syrup, salt, water), which is equivalent to 2 gels in calories and carbs. Filter out the bits of apricot and add extra water so that you don't have to stop for it. I liked the taste and it kept me going for a progression run where you gradually increase your speed.

Last week, I added in more days of strength-training/core/balance exercises than my usual 3 times a week. I thought I'd try doing them 6-7 times a week from now on.

Exercise Links for Runners 

Coach …

Your Race Recaps! 12/13

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Here are 9 new race reports. There are first-timers, first-placers and PRs, too!

Half Marathons

Arkansas Runner Mom blogger, Tia, placed 3rd female overall with a time of 1:27 at the St. Jude Half Marathon (TN)!

Runs With Pugs blogger, Jen, got her PR at the Space Coast Half Marathon (FL) with a 2:38 finish!

Marathons

Dream Big Runner blogger, Christine, ran the VA Blue and Gray Half Marathon in 2:03, beating last year's time!

Glitter and Dust blogger, Kristin, completed the California International Marathon in 3:26!

Ultras

Adventures in Running blogger, Stephanie Howe, came in 2nd place at the North Face 50 Mile Endurance Challenge (CA) with a time of 7:28! She took in about 200 calories an hour using Clif products and Coke.

Running with Haynes blogger, Leah, won the TARC Fells 32 Mile Trail Race (MA) in 7:20!

See Sarah Run SF blogger, Sarah, completed her first 50 mile race in sub-10 hours at the North Face Endurance Challenge (CA)!

Single Tracked Mind blogger, Taylor, completed the North …

Big Bend Nat'l Park Run & Hike!

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Last stop: Big Bend National Park in Texas! It was our last stop of our vacation from Texas to the Grand Canyon, to California, to the Tucson, Arizona, area and back home. Our first hike was to the Balanced Rock and it was my favorite of all of our Big Bend hikes.  
Twelve days after running the 50K trail race, I went for my first post-race run and saw my first roadrunner. I did some hill work through a tunnel while looking out for mountain lions. I saw the sun rise over the mountains and ran to the Rio Grande River, which separates the U.S. and Mexico.

The next day, I went for another run from our site at the Rio Grande RV Campground to the tunnel again. I ran with a walkie-talkie (no phone service) in case of emergency. While I was running, my husband asked me if I had heard the coyotes that he had heard from inside the RV. I did! I never saw them, but while we were driving we saw lots of deer and a javelina, too.
There isn't much internet access in the park, but I was busy lif…

Arizona: Catalina State Park

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After taking a vacation to the Grand Canyon for Thanksgiving, my husband and I drove our RV to California to visit family and then headed back home to Texas. On the way home, we stayed at Catalina State Park at the base of the Santa Catalina Mountains near Tucson, Arizona. Section B of the camp ground has large, clean restrooms with hot showers - important when there isn't reliable hot water in your RV - something we hope to fix soon!


I ran a 50K trail race on Nov.22 so I took a short break from running, but I did ride my bike and hike only a few days after racing. We hiked the Romero Trail where we saw the ruins of an Indian village. Also, we biked on the 50 Year Trail where I fell a couple of times going downhill. At least I never landed in the cactus and I'd still be able to run in a few days like I had planned.


Traveling in our new RV was fun, but not without its little problems like a few cold showers and waiting for 5 hours to replace a broken tire valve. Those little t…

Airia One Running Shoe Review

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Airia shoes emailed me and asked if I'd like to review their running shoes. Recently, my shoes arrived on my door step - all of the way from Sweden. Aria says that their shoes will make you run faster, which I was looking forward to testing.

Three major differences in the Airia One shoes from other running shoes that I've worn:
The front of the shoe bends upward, which didn't seem to bother me.The toe box is too wide for my foot. Under the ball of my foot, I feel an uncomfortable bump in the shoe sole. Unfortunately, this is the main reason that kept me from giving these shoes a thumbs up.Three types of runners who might like to try Airia One shoes:
Runners who like to try new types of shoes.One review that I found stated that these shoes might be good for runners with plantar fasciitis. Runners who don't have an upcoming race and can take a risk on a new type of running shoe. I have a half marathon and a marathon that I'm training for now.Questions: Have you tried an…

Grand Canyon for Thanksgiving

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The Grand Canyon had some great weather for Thanksgiving! My husband and I spent some time there last week enjoying time with family and seeing the canyon.


We rode our bikes on the hilly road that takes you to Hermit's Rest and along the canyon in the other direction towards Kaibab trail. I haven't run since the 50K race on November 22, about a week ago, but riding bikes has been a great way to get in some exercise.


We stayed in our RV at Trailer Village at the Grand Canyon. On Thanksgiving morning, I took an early morning walk and was surprised to see an elk standing on its hind legs to eat the leaves high up in a tree.


As for us, we ate at the century old El Tovar restaurant for lunch on the day before Thanksgiving, which I think is a great idea if you want the El Tovar experience complete with a Grand Canyon view for only about $11-15 a meal vs. $31 on Thanksgiving. You may need to ask for a window view like I did and arrive at just the right time, which we apparently did!

Texas Trails Endurance 50K Race Report

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I finished the 50K!

Although the 50K trail race that I ran today is held an hour from my home, my husband and I stayed at the park in our RV the night before the race. This was a race first. It was great to be so close to the race course and packet pick-up.

There were so many trail ribbons that it was easy to stay on the course and not get lost!

I'm glad that the trail was crowded at first because it helped me to take it easy for the first couple of miles. After a few miles, I started passing people. Since I didn't have a BQ to work towards like I do in a marathon, this was a fun way to push myself.

I nearly tripped about a dozen times on a root, but I never fell.



Race:Texas Trails Endurance Run put on by Soler's Sports

Date: November 22, 2014

Race location:Huntsville State Park, about 1 1/2 hour's drive north of Houston, Texas

Course: Mostly shaded with lots of tree roots on the trails that make it easy to fall. There are a few boardwalks, too. I didn't see any alligators…

Your Race Recaps! 11/20

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Reading about the following 11 races inspired me as I think about my upcoming 50K race on November 22 - a day that I hope will be full of many strong and happy miles just as many of these runners experienced. Congrats to all of the finishers!

Half Marathon

Anyone Can Run blogger, Eileen, completed the Blue Red Run Half Marathon (TX) in 1:50 and came in 3rd in her age group! Next up, the Dallas Marathon!

Fit Fun Mom blogger, Angela, completed the Revel Canyon City Half Marathon (CA) in 1:41 and came in 3rd in her age group!

Peanut Butter Runner blogger, Jen, completed the Thunder Road Half Marathon (SC) with a 7 1/2 minute PR in 1:44!

Running over the Hill blogger, Karen, beat her time from last year for the half when she completed the American Family Fitness Half Marathon (VA) in 2:10!

Marathon

NYC Running Mama blogger, Michelle, completed the Potomac River Run Marathon (MD) and crossed the finish line holding her young son's hand!

Read Eat Write Run blogger, M, finished the Richmond Mara…

50K Prep & Goals

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I'll be standing at the 50K start line for the Texas Trails Endurance Run this Saturday! Here's some information about my 50K training and my race goals.

Long Runs

My long runs leading up to this 50K have been 18, 20 and 22 miles long. One of the two 22 mile runs that I did was at the race location: Huntsville State Park, north of Houston.

Running 4 Days a Week 

I've been running four days a week in training. That's down from my usual five to six days a week. I didn't want to deal with any hip flexor problems like I did for a recent race so I added in more running rest days. Also, I rode my bike twice for 45 minutes each week. The aches have stayed away.

50K Race Goals
Start at an easy pace!Stay on course! I made a wrong turn in May at the Hog's Hunt 50K trail race and I ran 39 miles instead of 31.Finish! All finishers receive a finisher's shirt and hoodie. I like finisher's shirts even more than medals.  Even though I'll probably be a little nervous a…

14 Race Recaps on 11/14!

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Want to know what it's like to run the New York City Marathon, to race soon after having a baby or to race 3 days in a row? Then you're in the right place!

5K

Dream Big Runner blogger, Christine, completed a 5K in 24:51, thanks to the stroller running she's been doing!

Half Marathon

Back at Square Zero blogger, Abby, finished the Rock 'n Roll Savannah Half Marathon (GA) in 2:12 and beat her goal time!

Healthy Liv blogger, Liv, ran the City of Oaks Half Marathon (NC) without specifically training for it and finished in 1:35!

HoHo Runs blogger ran a 10K as a training run for the Route 66 Half Marathon (OK) that's coming up and came in first in her age group!

Lily Runs the World blogger ran the Santa Barbara Half Marathon (CA) in 2:09 under picture perfect skies!

Mommy Run Fast blogger, Laura, completed the Trenton Half Marathon (NJ) in 1:39 after having a baby only 3 month ago - proof that this mommy does run fast!

Marathon

Apple Crumbles blogger, JoAnne, braved the cold and …

22 Mile Run: Side Aches & HRM

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I ran 22 miles a couple of days ago in training for the Texas Trails Endurance 50K that takes place in less than 2 weeks. I tried a few things that might be helpful.

Preventing Side Aches During a Run

I've been getting stomach cramps or side aches during some of my runs so before this 22 miler, I ate 3 hours beforehand in order to give my body time to digest my food. On my shorter morning runs, I skipped eating all together. I haven't had any cramps since trying this out. The only drawback is being hungry before I run.

Eat (or not) & run links: Hammer: Nutrition and Active.com.

Like this post by ultrarunner Ian Torrence advises, I sipped my water and gels slowly (each gel eaten over 1 to 1 1/2 miles) rather than gulping them down at mile markers during my 22 miler. This might help, too.

HRM

I wore my heart rate monitor this week. Watching the numbers was interesting, but I need to learn more about it. Kristen's post with her HR numbers and this Runner's World post is…

Your Race Recaps! 11/6

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I rounded up race recaps from the 5K to the 50 mile distance this week. Happy clicking!

5K

Running Tangents blogger, Jen, has been using MAF training, which is based on heart rate, and finished the LMJS 5K (CA) in 26:30, coming in 3rd place in her age group!

Half Marathon

Mile Posts blogger, Dorothy, ran the Denver Rock 'n Roll race with her husband in 1:56 as a training run for the Las Vegas Marathon!

Movable Mom blogger, Christina,  met Jeff Galloway whose running program got her started running and then ran the Monumental Half Marathon (IN) in 2:12, 7 minutes faster than a half she ran last fall!

Marathon

Mommy's Running Around blogger, Kristy, completed her first marathon at the Denver Rock 'n Roll race!

Turkey Runner blogger, Meagan, completed the Marine Corps Marathon (DC) in 5:10, a 24 minute PR using Hanson's Training!

Ultras

Go Run with Me blogger, Jessica, completed the Door County 50 Mile Race (WI) and came in as the 4th woman in 7:26!

It's Just One Foot in Front …

Garner State Park: Run, Hike & Camp

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It was time to set out on another RV excursion so we drove to Garner State Park in the hill country of Texas. If you're ever in the area, it's worth the trip!

On my first morning there, I ran 13 miles and I saw dozens of deer and the biggest wild turkeys and jack rabbits I've ever seen. I fell and scraped my elbow and knee, but the fall wasn't bad enough to keep me from running 5 more miles (for 13 total) and 8 more miles the next day. Since I have a 50K race coming up on November 22, I was glad about that.

My Fasted 13 Mile Run

For my 13 miler, I ran first thing in the morning without breakfast and without eating any food during the run. Running fasted was not a problem at all - especially with all of the wild animal distractions! Some people recommend a fasted run in order to teach your body not to need as many carbohydrates. If you want to try it, start out doing it on shorter runs first. The longest I've done a fasted run is 17 miles.

Hiking

On our first full da…

Running Links & Race Recaps! 10/30

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Favorite Running Links of the Week

New Balance 980 Trail Shoe Review - I was given NB shoes to review! Click through to read what Mark, Craig and I thought about them.

Coach Brad Hudson Interviewed on Runner Academy - Most people run too fast on easy days. Run hard just a couple of days a week. Gradually build mileage over a long period, but maybe not only by 10% per week.

12 Ways to Build a Stronger, Faster Runner's Body - I did these no-equipment-needed exercises from the book Build Your Running Body on a running rest day.

Your Race Reports

Read about the runner who ran a half marathon dressed as a super hero, a first-time marathoner who BQ'ed and more!

5K

Eat. Host. Run. Style blogger, Sun, completed a Pumpkin Run 5K in 23:03 and came in 3rd in her age group only weeks after running a marathon!

10K

Fannetastic Food blogger, Anne, ran the MCM 10K (DC) in 51:17 with her husband!

Half Marathon

Hoosier Running Mom blogger, Staci, completed the Detroit Half Marathon in 2:02! The course r…

22 Mile Run: 3 Things to Try When Training for 26.2 or More

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There are less than 4 weeks until my 50K! I ran 22 miles at Huntsville State Park in training for the Texas Trails Endurance 50K, which will be held at the park. Either because running on trails is easier on the body or because I've gradually worked up to this distance, I had hardly any post-run soreness. 
3 Things To Try When Training for a Marathon or an Ultra
1. Carbohydrate Loading

I carbohydrate-loaded. There are different ways to load, but the day before my run, I ate 7 grams of carbohydrates for every kilogram of body weight. That's two times the carbohydrates I normally eat! I didn't feel any different than usual and I don't know if it helped. Have you tried carbohydrate-loading?

2. Practice with the Race-provided Food and Drink

I filled a 70 ounce Camelbak hydration pack with food that they might have at the race. I ate two Hammer gels, 1/2 banana, a honey sandwich (even though peanut butter and jelly is more likely) and peanut M&M's. It was all good. Wha…

Your Race Recaps! 10/24

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What a great time of year it is to race! The weather is cooler for many runners and there are lots of racing opportunities. I found so many race recaps this week that I couldn't list them all!

Half Marathon

Blissful Britt completed the Poulsbo Half (WA)in 2:11 despite running on legs tired out from hiking. It was her 6th half marathon!

Running on Lentils blogger, Jennifer, earned a PR at the Butler Creek Half Marathon (PA) with a 2:28 finish!

Marathon

A Mother's Pace blogger Angie, ran the Chicago Marathon (IL) in 4:22 and earned a huge PR!

Kinetic Fix blogger, Jennifer, completed the Detroit Marathon (MI) in 4:17 after recovering from a recent injury. The course takes runners through Canada and back into the US!

Mile 20 Running blogger, Kate, ran the Chicago Marathon in 3:09 off of the Hanson's method of marathon training - no runs longer than 16 miles!

Running Around My Kitchen blogger, Beth, completed the Chicago Marathon with a sub 4 hour finish. It was a 33 minute PR for her…

Running on Sugar Cookies

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It was time for a cookie test and to eat and run! That's what I did during my recent 13 and 10 mile runs.

Eat and Run

Only an hour before running my 13 miler (2 1/4 hour run), I ate a large roll topped with peanut butter and jam (325 calories and 50 carbs). I ate yogurt and cherries before my 10 miler (2 x 15 minutes of hard running with 1 minute rest).

Running so soon after eating has worked for me before shorter runs so I wanted to try it for longer runs after reading that ultrarunner Stephanie Howe thinks that you can train your body to eat close to race time. I'd like to avoid waking up early to eat 2-3 hours before races begin!

The Cookie Test

Instead of taking a gel for my runs, I took a large sugar cookie with me. For the 13 miler, I ate a cookie quarter at miles 5, 7, 9 and 11. For my 10 miler, I ate half of a cookie. I don't usually have sugar cookies in my pantry so it seemed like a good time to try this cookie test. Besides, they always have cookies at ultras an…

Our New RV: My Race-mobile!

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Friday, my husband and I took our first trip in our new Jayco RV! It was just a short trip to get some experience before we go on a longer trip. Our only other RV experience is from the time we rented an RV to go to Palo Duro, Texas two years ago so there are a few things for us to learn. We didn't have any trouble driving to the Lake Conroe KOA, which is not far from our home and north of the Houston area, while pulling our Jeep.

After making dinner, I baked chocolate chip cookies in the convection oven. They came out great, but there's more I need to learn about the oven. More cookie testing needed!

It was a good first trip. There are still a few things to figure out like the navigation system that kept telling us to turn off at every freeway exit on the drive there, but I'm sure we'll figure it out. Either that, or we'll just keep the volume turned off!

We've already seen a lot of the US, but I can't wait to see more of it and to travel to races and to …

10 Race Recaps & I'm Racing, too!

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I'm registered for the Texas Endurance 50K Trail Race, held on November 22. It's at the same park where I ran the Hog's Hunt 50K Trail Race. This time I'd like to only run 31 or so miles without those added 8 miles I tacked on!

If the fall weather isn't enough to motivate you to run, read these race recaps for racing motivation. Signing up for a race gives you a goal to look forward to. Works for me!

5K

Age Groups Rock blogger, Andrea, finished the Memorial Bridge 5K (ME & NH!) with a time of 28:48. She placed 2nd out of 11 in her age group!

I'm Running on Fumes blogger, Jan, placed 2nd in her age group and earned a PR with a 24:21 finish at the CLS Fall Fun Run (IL)!

10 Miles

Push My Limits blogger, Kecia, completed her first trail race at the Runner's Flat race (IA) in 1:41:21 only 4 weeks after completing an Ironman!

Half Marathon

Half-crazed Runner completed the hilly Freedom's Run Half Marathon (WV) in 1:43 and placed 2nd!

Lynne Hurrell set a national…

20 Mile Run

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Today I ran 20 miles with a fast finish. It felt good to see a 9:31 pace on my Garmin 220 for mile 18. Then I ran mile 19 at a 9:17 pace. The last mile was a cool-down mile with my dog. My average pace was 10:31 for the whole run.

After my run, I ran up and down the park stairs for 6 minutes. I was much more tired doing the stairs this week than I was when I did them last week after only 15 miles. Time seemed to stand still today!

Before the run, I ate a giant blueberry muffin from Cracker Barrel. My husband and I ate there yesterday and I had my first steel-cut oats (creamy!) and brought the muffin home for my pre-run meal.

During the run, I had three servings of the honey mixture I wrote about last week. Next time, I think I'll just take honey and leave out the molasses for a sweeter taste.

Photo Facts
The Beauty Berry Bushes (aka French Mulberry) are in bloom here in Texas and fill the park where I run. In the photo, you can also see the creek that runs below some of the paths wher…

15 Mile Run + Stairs

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I added 5 minutes of stair climbing to the end of my long run this week. I wanted to get a little extra work out of my tired legs. Hopefully, that will make me a stronger runner.

Starting with only a few minutes of stairs was smart, I think. I wasn't sore after that day's workout and I'll increase the minutes next time.

I brought my dog with me when I ran up and down the stairs. So during my training she got some training in, too. Sit, Zoe, sit!

Last Week's Exercise 
Monday - 8 mile run (saw 2 coyotes, 1 deer)Tuesday - strength-training:arms, 43 min. bike ride Wednesday - 15 mile run (fast-finish, time- 2:35, 10:21 ave. pace), 5 minutes on park stairsThursday - restFriday - 11 mile run (12:27 ave. pace, trails, saw 2 non-venomous snakes: a pretty lime-colored Rough Green & a TX Brown snake), strength-training: full bodySaturday - 50 min. ride, posture exercisesSunday - 10 mile run
That's 44 miles of running, 2 bike rides and 3 strength-training sessions and I fee…

Your Race Recaps! 10/9

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It's a great time of year to race! I found so many race recaps this week that I decided to narrow them down to blogs that I haven't recently featured on my blog. Read them for some racing inspiration!

Half Marathon

Bite-sized Thoughts blogger, Kari, completed the Ealing Half Marathon in West London as her first UK race since moving there from Australia. She finished in about 2 hours!

Running Rachel completed the Rock 'n Roll San Jose Half Marathon (CA) in 2:49 and had enough energy to do handstands along the way!

Marathon

Catching My Breath blogger, Laura, completed the Rochester Marathon (NY) in 3:11. With her 4th place finish, she writes that she won $7.63 per mile in prize money!

Hungry Runner Girl blogger, Janae, completed the St. George Marathon (UT) in 3:12 with negative splits! Check out her recap for marathon tips.

I Have Run blogger, Candice, earned a BQ at the Big Cottonwood Marathon (UT) in 3:38 after coming back from a stress fracture!

Organic Runner Mom blogger, Sand…

Honey Running Fuel & 18 Miler

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For this week's 18 mile run, I made up a honey gel and put it into a plastic bag. During the run, some of the honey leaked out of the bag. Fortunately, I also brought berry Clifbloks and berry Powerbar gel so I had plenty of fuel.

Yesterday I used honey gel during my 10 mile run, too, but this time I put it in a plastic bottle. I liked the taste of the gel, this mixture has a similar calorie and carbohydrate count as many popular store-bought gels and the bottle didn't leak. Mission accomplished!
Honey Running Fuel
Per Serving: calories: 111, carbohydrates: 30
Makes 2 servings. 

Pour into container: 3 tablespoons honey1/8 teaspoon salt1 tablespoon molasses 1 tablespoon water (to make the mixture pour more easily)
Weekly Fitness Summary
Monday - 5 mile runTuesday - strength-training:abs, 40 min. ride Wednesday - 18 mile runThursday - strength-training: arms, 50 min. rideFriday - 9 mile run, strength-training on park equipmentSaturday - restSunday - 10 mile run, short ride in the woods 

Post-race Depression & Your Race Recaps

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Racing is exciting, but even though races are a lot of fun, there are times when you might experience some sadness when they're over. Here are my tips for staying happy after the race excitement is long gone.

5 Ways to Prevent Post-race Depression 
Don't be too hard on yourself if you don't achieve your race goals. Make plans for another race. Find a training plan like the ones in Brad Hudson's and Matt Fitzgerald's book Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach. The book encourages you to come up with your own plans, too. That's what I like to do.Do something you haven't had time to do while training for the race like trying some new recipes. Races can be hard on the body. Put your feet up and read some running blogs!Race vacations are my favorite way to get my mind off of a less than stellar race result. Here's an article that brings up some good points about post-race depression. 

Your Race Recaps Found on the Web this Week

5…