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.
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: 5 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: 9 mile run with three hard miles in the middle
Friday: 5 mile run
Did watching the women's Olympic marathon make you want to run a marathon? I'm thinking about signing up for a November marathon.