Showing posts from June, 2016

Runners, Eat More Protein!

I need more protein. How about you? Everyone needs protein for muscle repair and synthesis. Non-athletes need to have 0.8.grams/kilograms/day of protein.

Runners who run at least 30 miles a week need even more protein. Runner's World writer, Alex, writes about a new study showing that we should have 1.8 grams/kilograms/day of protein. For easy reference, 100 pounds is equal to about 45 kilograms. Multiply that by 1.8 and you get 81.

And this is important... Spread your protein out throughout the day. We can only utilize 20-30 grams at a time. That can be an incentive to eat only half of a large restaurant portion of food and to take half of it home.

Eggs, yogurt, lentils, fish and chicken are good protein sources. What are your favorite sources of protein? Homemade smoothies and Zoe's Kitchen turkey sandwiches (in photo) are two of my favorites.

My Workouts This Week

Sunday: 16 mile run @10:46 mi. ave. pace w/last 3 miles pushing hard (a little faster than last week's 14 miles@…

Garmin Vivofit HR GPS Watch Review from the Sidelines

I tried on the Garmin Vivofit HR GPS watch this week, but only because my husband got a new one. He said that one of the best features is that he can use it when he runs, bikes, swims, skis, snowboards, golfs, rows and paddle boards. He only runs and bikes, but if he ever wanted to do the other activities, he could track it. You never know when you just may take up golf, rowing or paddle boarding.

The watch also tracks your sitting. It's annoying when you're watching a movie, though. "Move!" flashed across the watch screen after he had been sitting for 30 minutes. I'm sure he fixed that setting right away.

Compared to the last Garmin watch I had, the Garmin Forerunner 220 (dead battery since Christmas Day 2015, kind of sad!), the Vivofit band is uncomfortable. That's too bad, but I might be tempted to get one just because it would be so much easier to use the watch for my emails than it is to have to look at my phone for them.

I'm really not too jealous. I&#…

Brick Workout Today

I completed a brick workout today. I rode my bike for 30 minutes and then I ran 6 miles. It was nearly a perfect progression run. With a progression run, you run each mile faster than the one before. Here are my mile splits: 10:47, 10:30, 10:13, 10:09, 10:16, 9:28.

Usually, my legs are dead after riding, but today they didn't feel as heavy as usual and they even found some speed at the end. The air was muggy like soup here in the Houston area, but I'm glad I get to run early - before the sun was shining and heating things up even more.

I ate most of my cup of oatmeal before the workout and then after the workout, finished it up with some yogurt mixed in. I used My Fitness Pal to get the suggested 3:1 ratio of carbohydrates to protein (4:1 works, too). I like to add molasses for the added iron and sweetness. My breakfast was nearly the same as Shalane Flanagan’s Race Day Breakfast.

My Workouts This Week

Sunday: 12 mile progression run @ 10:09 mi. ave. pace; 1st mile to last mile…

14 Mile Post-run Fuel: The Hall's Chocolate Teff Pancakes

I made chocolate teff pancakes when I finished today's 14 mile run. The recipe is fast to put together so I didn't have to wait long until my belly was full of the good stuff. I topped mine with almond butter. Bananas would be good, too. Here's Sara and Ryan Hall's recipe for chocolate teff pancakes. I like to mix all of the dry ingredients together and store it until I'm ready to eat them. Then I add water, stir and cook. So easy!

Half the recipe makes 3 pancakes (see photo): 1/4 cup teff flour, 1/2 scoop chocolate protein powder, 1 1/2 Tb. cocoa powder, 1/2 tsp. baking powder, dash of salt and stevia to taste. Add water until it's the consistency of pancakes. 

Teff flour is high in iron and fiber. I found it at the HEB grocery store (found in Texas) and when I went shopping, I even found a coupon at the store. You can also find teff flour at Amazon. Next, I'm making teff hot cereal (cook it like oats) and these mint teff refrigerator cookies!

I wasn't su…