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 @ 10:57), pre-run: rice and egg, during run: 4 Fig Newtons and small portion of rice
Monday: Brick WO: 30 min. bike ride, 6 mile easy run w/10 stair climbs & exercised on park equipment
Tuesday: 8 mile easy run w/8 strides
Wednesday: 30 min. bike ride, strength training: Identifying Movement Imbalances
Thursday: 6 mile @10:31 mi. ave. pace, strength training
Saturday: 9 mile run @10:10 mi. ave. pace w/10 flights of stairs afterwards, pre-run: 1/2 toast w/PB & H, during run: 1 Fig Newton cookie (actually, a copy-cat brand found at Aldi store, tastes real!) at miles 3 and 6
Running miles: 45
Time on the bike: 60 min.
Strength training days: 3
5 Favorite Links of the Week
Power Balls Recipe from Fixer Upper TV Show Blog - This is a yummy way to eat more protein. I subbed raisins for chocolate chips and halved the honey. Eat alone or mixed into yogurt.
Cassie Places 3rd at Half Marathon She Ran as a Training Run!
Nathan Places 3rd at the Gamelands 50K Trail Race (16 miles - his longest training runs!)
Should You Exercise If You're Sore? If I'm not too sore, running makes me feel better/less sore.
Why Runner Tina Muir Started Drinking Coffee I can't remember when I started drinking coffee, but I found a post from late 2014 (I was about 49) where I wrote that I'm not much of a coffee drinker - so I'm sort of a newbie. Today I made some using a chocolate cherry K-cup that was really good.