Atlanta Marathon Part II

As you know from my last marathon experience the end of the race was the worst! There was no organization and in my exhausted mind it was chaotic. Well, let me tell I think the race finish was just as more organized as the start. It was fantastic.

Soon as you finished you were given your medal then this...

(Source)

Instead of space blankets they handed out reusable recovery jackets. I have never seen these before but they were the jam. They zipped up in the front, had pockets, and a hood. No disrespect to the space blanket but how does one stretch while holding one around your body? They always fly in every direction so these were perfect for right after the race.

A few feet away they were handing out recovery food packs. I love these! After a marathon or really any race I particularly don't like having to go to different stations to pick up nutrition. This was great as I grabbed my box, was given a nanner, some chocolate milk and water and went my merry way. Because of their organization I quickly and swiftly exited so new runners could make their way in.

I went to the "green area" outside of the marathon. I plopped down on the faux grass and chugged my chocolate milk. Why is chocolate milk so appetizing after a distance race? Seriously, I cant believe I'm going to say this but it taste better then beer after a hard workout.

I opened my little box of joy.

 

 

 

 

 

 

 

 

 

 

 

 

 

It had everything my little runners heart could desire including a hand wipe. It was so nice to just sit there warm in my little jacket, in my herkey position (because that's all I really do to stretch) while picking through my goody box.

Not long after finishing The Bird found me and of course we hammed it up.

 

 

After the race we had lunch and talked about the race. Im tellin' ya it was so nice to talk to another runner about a race. I have tried to talk to other none runner friends and I swear sometimes you can hear the crickets. Running and talking about things like locking up, porta johns, and under boob chafe is just not something that not everyone can appreciate like a runner.

 

I thought it would be worth mentioning the some of the other goodies I received at the race. The actual race bags were empty. No samples, no coupons but...they did give an awesome beer mug. Now that, is something I can appreciate. They also gave you a really sweet pull over that will be perfect for my morning runs.

 

Beer...awesome running swag.
 

Makes for a very satisfied marathon runner.

Recovery jacket or space blanket?
What's your all time, favorite piece of swag you got from a race?
Favorite post race beer?

Week ?- 17 miler Training Run

Something I haven't been sharing with you is my recent crashes during long runs. I never experienced these until recently and they are bad. Like all energy has been sucked out of my body. Reflecting, I totally screwed up by:

1. Not eating enough in the morning. I typically eat a plain slice of bread before a run. Not because I don't eat but because I don't want to have to drop trow in the middle of the street.

2. Its been way too hot out. On average I'm drinking 8oz a mile and I'm still not satisfied. Thank you 90+ degree weather.

So this weekend for my 17 mile training run I changed things up. I was NOT going to have another miserable, bad, exhausting run. After all, I'm running for enjoyment and don't feel the need to be tortured. So I got up earlier then usual and the first thing I did was run down stairs to eat a bagel. I wanted to give my body as much time as possible to do its thing if ya know what I mean. Second, I purchased Gu Roctane. I was never one to load up on nutrition during runs (in fear of the runs) but this time I stashed 2 in my fuel pack. I also purchased Nuun as I've heard it works wonders.

So my plan- as I almost always have a plan was to take a Gu at mile 6 and  12. I also bought another  sports bottle to attach to my fuel belt so I was carrying two 8 oz bottles of nuun and one 8 oz of water. During my run I only drank the nuun. (it was lime flavored and it was the jam).
When it came time to take the gu I flushed it down with water.
I refilled this bottle at every water stop and grabbed a cup of water at each.
I ended up drinking my 16 ounces of nuun by around mile 13 but I felt satisfied and wasn't foaming at mouth for liquids like past runs.

No lie, this little plan of mine worked wonders for me. I didn't feel drained or exhausted.

Nuun, Gu. I'm a believer. Oh, and Salt Sticks I always knew you were a rockstar.

My Race Menu
2 hours before the run- Big ass bagel
30 minutes before the run- Salt Stick and 2 ibuprofens
6 miles in (about an hour in) 1 Gu, 1 Salt Stick
12 miles in (about 2.5 hours) 1 Gu, 1 Salt Stick
Post run- A decadent egg croissant from Cafe Nineteen and about 3 glasses of cold water with lemon

Being prepared for this run and taking consuming proper nutrients really made a difference. I didn't crash, I didn't hurt, I didn't pass out as soon as I got home. My body, my muscles everything was satisfied and so even though it wasn't the "easiest" course it wasn't a bad run at all! Can I get an Amen?



What are does your "race menu" look like for long runs?
Have you ever experienced a "crash"?

Paleo Chocolate Chip Cookies

As you know I have been trying to eat foods in their most natural state. I mentioned in last week's blog that I craved milk with cookies well this week I craved cookies. So I shall share a paleo cookie recipe.

Yay.

Its really very simple and no different then cooking regular chocolate chip cookies you just trade out ingredients!

Click HERE for a Non-Paleo to Paleo Conversion chart.

 

So here is what you will need:

 

1/3 cup or 5 table spoons of coconut oil, melted  (butter replacement)

1/3 cup or 5 table spoons of coconut oil, melted (to be warmed)

3 tablespoons of pure maple syrup (brown sugar replacement)

3 tablespoons of raw honey (refined sugar replacement)

1 ½ tablespoon vanilla extract

2  cups almond flour (click HERE to learn to make your own)

¼ tsp sea salt

½ tsp baking soda

2/3 cup dark chocolate chips 

 

 

 

In your mixing bowl combine coconut oil, honey, maple syrup and vanilla. Allow this mix to sit for a moment and warm up some of your coconut butter.  Add the warm oil to your mix. It will only take a minute for all of the oils to separate- I thought it was kind of neat.

Stir them.

 

In a separate bowl, stir your homemade almond flour :),  baking soda and salt.

Once mixed add your dry ingredients into your mixing bowl with the wet ingredients and mix until dough forms.

Once formed slowly add your chocolate chips.

 

 

Just like with all cookie dough put your mixture in the fridge for 30 minutes.

Curious why our mothers had us do this for years when baking as children?

Apparently, putting warm dough into the oven causes your cookies to spread before they have the chance to set. 

As a result your cookies become crispy and run in to another. The cooler the dough the less it will spread (Source)

 

Go ahead and preheat oven at 350 (I always forget to do this until its time to use the oven!)

 

After your dough has been in the fridge for 30 minutes gently press small rounds on to a ungreased cookie sheet.

I personally don't strive for perfectly round cookies. I just love and eat cookies despite their shape. But here is your chance to be Maratha Stewart and make them fancy lookin'.

Bake 8-10 minutes. After baked allow to sit.

Don't touch them!

Resist their goodness until they are cooled and wah-la.

 

A yummy and healthier version of the traditional chocolate chip cookie.

 

 

 

 

 

Check out Candy Fit's page for other health and fitness enthusiasts recipes here

DIY Almond Flour

Ok, so the other day I let you in on how to make your own Almond Milk here so today I'm going to tell you what to do with all that glorious pulp.

First things first really make sure you drain your pulp with your cheese cloth. Your pulp will already be moist when you lay it out in later steps but you don't want it to be wet.

Once drained, cut paraffin paper and lay it on a cookie sheet. Pour your pulp onto the sheet and spread out liberally. Now, put it in the oven at 170-200 for three hours ever so often checking on it and moving the flour around.

After three hours your flour should be ready. The flour will be a little chunky so pour it into a blender and let er go for about 1-2 minutes until it has a finer texture.

Once done you should put it in an air tight container. It will good for one week. Now, if you are not going to be doing any baking pop that container in the fridge for a later time.

Now tell me, wasn't that easy? I so feel like a domestic Goddess right now and considering how expensive almond milk and flour is making your own is so much cheaper!

Let me know if you have any questions! If you make some let me know how it turns out!

Oh and to find other great recipes check out Candy Fit's site today.

DIY Almond Milk

As you know I have been trying to change my diet up lately. Basically, if I don't know what an ingredient is on a label I don't by it, its that simple. With that I have also veered away from dairy. Its just a personal choice.

My problem is I crave the delicious taste of milk.

I mean cookies and water just doesn't cut it so I decided to make my own milk, almond milk.

 

When I say this is easy I mean it.

I am a busy, busy person and I just don't have time slaving away in the kitchen but this recipe met my standards.

 

What you need:

Water

salt

1 cup of raw almonds

cheese cloth or a kitchen towel

 

What to do:

 

Take one cup of almonds and pour 2-3 cups of water over them. Add 1/2 tsp of sea salt this will help break down the inhibitors etc. (The salt is important)

 

Allow the almonds to soak for 12 hours.

 

After 12 hours drain your almonds.

 

Place your almonds in a blender and add 6 cups of water or whatever amount of liquid your blender permits. Leave some wiggle room in the blender. The mixture will foam up and you don't want it to over flow. Trust me ;)

 

Blend for several minutes allowing for a creamy texture.

 

Now get your cheese cloth and strain the milk from the pulp.

Really focus on aqueezing all the liquid out!

(Now, my cheese cloth didn't grab all the pulp so I had to strain several times.)

 

oh, and SAVE THE PULP put it aside!!!

 

 

Once strained your almond milk is complete! I told you it was easy!

 

 

If you wish to sweeten your almond milk try using vanilla, agave, or stevia.

Store your milk in the fridge for up to one week.

 

Now the pulp! Keep it! I will tell you how to make your own almond flour from it Friday!

 

Do you have any  recipes for household staples that are really easy to make?

 

This post is part of What I Ate Wednesdays hosted by Peas and Crayons

and Mommy has Two Hands

Marathon Training Week 5...I think

Typically, I wake up pumped and ready for a long run but yesterday just sucked. First, let me tell you always lay your clothes out the night before! This is something I have always done as I find it super helpful when you are waking up at 5 in the morning so you don't have to run around. Well, my bad! I didn't and guess what I couldn't find my sports bra! Ugh, I have three reallllly crappy ones that are NOT meant for long runs and one really, really good one (more expensive then Victoria's secret). I went through the dirty laundry, I went through the clean laundry and dressers and nothing. I was freaking out since we were running 14 miles and sorry, I just didn't want to be bouncing all over the place plus I figured it would hurt my back. I kind of panicked. I ended up going with this crappy tank top I only wore once or twice before from Target that had a built in. I don't know what it is about the tank top but I just don't feel comfortable in it. I don't know about you but when I run I want to feel comfortable and look comfortable. This shirt didn't meet the criteria for either but in desperate times you gotta do what you gotta do.

 

I wasted a lot of time searching for the damn bra and I was a little late meeting the Bird for our carpool. Shes a champ but I could tell she was a little frustrated. Luckily, we got there in time and all was well.

 

The course was 14 miles long and I wasn't really to worried about it after all I already ran a marathon, ha. Well, lol at me I was wrong. It was a tough run. Prior to my run I took a salt stick. I brought along 2 more salt sticks, a gu, and stashed them in my nathans waist pack. At every aide station  with two being really close together at the start I topped my bottles off. Honestly, I wish there was one more water stop. By the time you made it to the third you were already on empty. Anyway, I started to crash early so I took my gu and a salt tab around mile 6. I felt better for a little while then I just felt drained. I wasn't sore just drained like I could feel everything just drop. So I took another salt stick. (this is not the norm for me but I needed something and I was hoping this would be it.) I suppose it helped. But let me tell you I was not miserable, but really really uncomfortable. The last mile I actually walked. I didn't feel great and I decided I was moving and that's all that mattered.

 

When I returned to our meet up spot everyone was soaking wet. It looked like we all jumped in to a pool. It was that bad. The Bird actually made me sit on the dog's towel on the way home cause girlfriend was so freaking sweaty/wet. Haha.

 

I was starving during and after the run so we went to Panera bread. I typically don't drink ANYTHING but water but I ordered a sprite I wanted to get some sugar in me fast and I ordered some low cal breakfast sandwich. It was heavenly. I felt so much better. I honestly don't remember the drive home because I was still out of it. When I got home I actually debated taking a nap or a shower. Truth,  I hate naps. I don't want my workouts to interfere with my entire day but I was spent. And that I even thought about skipping a shower to nap tells you how beat I was.

 

I ended up taking a shower. As I lifted my arms to give the ol' arms pits a washing I made a terrible squeal. I hoped out of the shower dripping to see what was wrong and under both arms pits I chaffed pretty bad. The freaking, cheap ass tank top ripped into my arm pits. I never had that happen before. I mean I chafed but not to where it hurt. And I always wear glide but I've never had to wear it on my arms pits so this was all new and it sucked.

 

 

 

(Oh by the way, since my husband pointed it out no I don't have hairy arm pits. What you see is from my shirt)

 

I took the most unrelaxing, unfulfilling shower because anytime the water hit my arms pits it really hurt. Honestly, my shower looked kinda like this...

 

 

I stood away from the water and just splashed my self. Ha.

 

After my oh so refreshing shower... I hopped in bed and took a 4 hour nap!!!!!

I woke up with this worst migraine. I mean it was bad. I ended up texting the Bird and she hinted at at being dehydrated and needing more salt. No lie I stood in my kitchen and drank 6 glasses of water back to back. I was that thirsty!!!! And what do you know? The headache started to fade.

Thanks Bird!

 

In case you were wondering here was yesterday's weather

 

We started our 14 mile HILLY ass run with 93% humidity by the time we finished it was down to around 80 but temperature rose.

 

Reflections

1. I only ate a piece of toasted Ezekiel bread with cheese for breakfast, next time I'm going to eat a whole wheat bagel. I believe the carbs in a bagel slowly release throughout a run and it will help stabilize my energy.

2. Even if its only 14 miles I am taking two Gu or one Gu but some other form of subsistence for when my sugar drops.

3. I am not sure how to do this but because of the heat the water is always warm regardless if you fill your bottle with ice. I need to figure out how to keep it cold. I am also investing in two more Nathan bottles so I wont run out of water again.

4. I will continue to take salt sticks every hour with the heat.

5. I will lay out all my clothes prior to the run.

 

I actually hurt worse during this run then my marathon. At mile 13 I could feel like legs cramping up and I was ready for this to be over. Now that my shins are healed I am going to start working on my "foundation" and building my miles back up. I am going to really try to hit the hills and do exercises to help me with them since this course is going to be hilly...yay.

 

Although it was a miserable run I took a lot out of the experience and it will help prepare me for my next 26.2.

 

My advice to runners, always think about what made a bad run a bad run and figure out how you can improve it.

 

That information is really priceless and it will help you!

What I Ate Wednesday

Wow, I kinda feel like I'm back in middle school again telling my bestfriend EVERYTHING I ate that day.

Don't lie you did it too.

 

Well, I just found out about this link up so I didn't have time to take any lovely pictures. But do I have pictures of my morning breakfast smoothie and my go to post work out drink

 (I do my workouts in the morning so this smoothie serves two purposes)

 

Here it is:

chia seeds

fresh kale

banana

chocolate whey protein

water, ice or soy milk

 

 

Why this mixture?

 

I love chia seeds because they are flavorless and you can add them to about anything plus they are a "superfood". They supply omega-3s, contain almost 18 percent of the daily recommended intake of calcium and around 38 percent of the daily recommended intake of phosphorus. Not to bad right? (source)

 

Kale- Each 1/2 cup of cooked kale contains 180 percent of your recommended daily value of vitamin A and 45 percent of vitamin C.

(source)

Banana- no need for an explanation I consider them natures muscle relaxer.

 

Whey protein- I found this particular product by reading the Hungry Runner Girl's blog. I liked it as it contains 25 grams of protein, and is only 130 calories. I like getting an extra boost of protein after a good workout to help with muscle repair.

 

Ok so its simple toss all of this into the blender and let er rip

 

1 tablespoons of chia seeds

1 handful of fresh kale

1 banana

1 scoop of chocolate whey protein

I typically add two or three ice cubes and maybe 1/3 cup of water to the mix

If you want to get fancy try almond or soy milk

 

 

 Now, I like kale but I know a lot of people, ahmm like my husband think it tastes to "earthy" if that's the case add 3 or 4 strawberries to your mix, it will sweeten the drink. It will also make the drink less green just in case you have a problem drinking something...green.

Finished product a nice super yummy, super food, protein smoothie.

 

After looking through pinterest so much I feel like I should have poured my smoothie into a mason jar and put a colorful paper straw in it.

But I guess the beer mug and the straw from the dollar store will just have to do.

Beer. Smoothies.

Yum.

 

Foodie Pen Pals. Yes, Please!

Foodie-Pen Pals. When I was a crafter I saw this type of thing all the time but it only happened around Christmas (it takes time to make shit I guess) and I always missed out. Well, I came across the Lean Green Bean and they do foodie pen-pals on a monthly basis. And guess who just signed up? This hungry redhead right here. As a child I always dreamed of having a pen pal then we got older and we had AIM and the dreaminess of a pen pal faded. But alas, it has returned with food!

 

 

source

 

So here's the deal:

 

-On the 5th of the month, you will receive your pen pal pairing via email. It will be your responsibility to contact your pen pal and get their mailing address and any other information you might need like allergies or dietary restrictions.
-You will have until the 15th of the month to put your box of goodies in the mail. On the last day of the month, you will post about the goodies you received from your pen pal!
-The boxes are to be filled with fun foodie things, local food items or even homemade treats! The spending limit is $15. The box must also include something written. This can be anything from a note explaining what’s in the box, to a fun recipe…use your imagination!

Then there is a big reveal day where you link up your goodies. Check out May's HERE

 

I am already thinking what I want to send to my pen pal definitely something southern! Maybe teacakes from our local bakery. Ahhh, the possibilities are endless and I hope I get someone that's eclectic in the kitchen and sends me something really unique. Well, I have to wait a month till I find out who my pen pal is but I'm pretty stoked. 

 

Do you have a pen pal?

 

Have you ever done anything like this?

Food Prep for Busy, Busy People

My husband and I are away from home anywhere from 50 to 60 hours a week. Its more convenient for us to get take out or live off frozen dinners and that's how we lived the first year and a half of marriage. Once I started running my body craved vitamins! I wanted to eat healthier. It is still hard to eat healthy when you are always on the go but I have realized that if food is easily at your disposal you will reach for it.

 (I mean isn't that why you stop at a fast-food restaurant...because your busy and its convenient?)

So in recent months I have started to "prep" for the week.

 

So every Sunday we go to the market and get our weeks bounty. Like, I said it was to tough to get up in the morning or after a long days work and prep everything for a meal or snack.

Here is what my Sunday looks like.

washing

slicing like an Iron Chief

 (Lemon obsessed-Ill talk about my love for lemons another day)

 

I chop up all my lemons, kale (for smoothies), lettuce (after dinner snack), strawberries, and grapes (because its something semi healthy that my husband will eat if he sees it)

 

After a lil chop chop I put them in containers or if its fruit leave it out in a bowl again, so husband can open the fridge and just grab a handful of berries on his way out.

 

And this is what our go to foods look like.

 

  It may seem like a really little thing but it makes the biggest difference. Its nice just tossing a hand full of kale into a blender and making a shake or just adding some lean chicken to a perfectly cut salad. I dare you to try it out for a week and see how much healthier you will eat!

 

Oh and we aren't perfect, here's something else in our fridge...drunk watermelon.

(prepped and ready nonetheless)

 

It happens...

One thing I learned  the hard way was a thing called "runners trots". Yikes! It just sounds gross, yes?

But it is part of running.

 

According to Active.com  an estimated 20 to 50 percent suffer from "urgency to defecate."

Now why, why must we endure this?

Well, for a few reasons.

1. Blood flow usually sent to the intestines is now sent to exercising muscles

2. Running moves things around

3. Your intestinal hormone level change during running

 

Now why am I talking about this lovely topic? Well, it because it was something I was plagued with when I started  running I had no idea how to "handle" this problem. In fact, many a socks, and gloves were sacrificed on trails oh and thank God for gas stations... TMI? Oh well, your a runner this is part of running.

 

So how to avoid this dilemma. Because it is in FACT a dilemma epically when it hits you at mile 8 every.single.time.

 and bathrooms are no where in site.

 

1. Avoid coffee- its a GI irritant.

2. Stay hydrated- dehydration will slow you body's ability to digest food.

3. If you have a morning race or run I recommend getting up 2 or 3 before the run to ensure your body has time to do what it needs to do.

4. Don't be shy- ask other runners you are comfortable with what they do. Runners have a strong fellowship and I guarantee what ever you are going through is no different then what they go through.

 

In fact, I asked a ultra runner and friend what she did about this. She said for years it was a major problem and it killed her time and then she just went to the pharmacy and picked up a bottle of ranitidine tablets aka zantac. However, she told me NOT to get the name brand she specifically said to get the off brand because she felt that it worked better. Now, I just went with it and bought off brand.

I wasn't to sure about it. The label says: prevents and relieves heartburn associated with acid indigestion and sour stomach. Now, I wont lie I don't know how it all works but it does. I ran a 21 mile trail run, a 15 mile trail run and a marathon and not one problem. I pop one of these babies the day before a long run and soon as I wake up the morning of a run.

And.. I haven't had a problem since.

 

Again, is this the answer for everyone? Who knows. But did I suffer from the unmentionable. Yep, every time. Did this medicine change my life? YES!

 



Mark Bittman's: Whats wrong with what we eat?

So for over a month I have tried to "eat clean." I figure if I don't know what something on the label means, well maybe I shouldn't eat it. I mean, if someone gave you a vitamin and said swallow it, it will make you happy and healthy would you take it? Of course not, you would ask what it was. Whats in it? Maybe if they said a certain brand you might be swayed but what if instead of a brand they read the label would you know what they meant? Would the the label ingredients be foreign to you? They are to me.

So if you don't know what they are, why take them?

So I have been focusing on eating foods as natural as possible such as kale, zucchini etc. I am by far a nutritionist, in fact I'm a noob at this. But I believe the more control you have over what goes in to your body the healthier you will be. Check out this video below from Mark Bittman, a New York Times food writer. Speed up to around 7 minutes. It just makes you think...

Oh, and speaking of labels I'm going to to share an article about supplements and juices over the next week and their labels. All I have to say is unbelievable!

Nanners and Kiwi

Potassium is this runners friend. I love me some bananas and since running I crave them. However, after I don't know about a month of chowing down on them they lost their appeal. 

Want to know another healthy sweet little choice? Kiwi! Who would have known, right? Its tiny and you just scope it out and if someone walks into the room you don't have to worry about NOT making eye contact with them if you know what I mean...
 

 

So per the calorie king check out the similarities of the two fruits. 

 

The chart says it all. If you hate bananas or are burnt out from them the kiwi is great secondary option. Who would have known?

Which do you prefer?

Nutrition and the Marathon

The one thing every new runner hears is to stay hydrated and never to test out new foods on race day. Well that awesome but there is a lot more to it then that...

No lie. When I ran my half's I would be knocked out several hours after completing them.  Although the run was enjoyable the post-run, well not so much.

Here is what I learned and tried out prior to my first marathon. I was running with Johnny, the President of my running club and Chad, a member who was about to run his first 50k. (he skipped the whole marathon and just dove in). On our jog I asked about nutrition and any advice Johnny, an avid had.

His advice- If you run Saturday don't eat any carbs on Monday, or Tuesday, Wednesday start "carbo loading" then on Friday continue eating carbs but around dinner stop. Eat lean protein.

Now, I wasn't sure about this to say the least. But when I sat down with Chad right after he completed his 50k and I asked what he did. He said he took Johnny's advice.

So here is what I did the entire month before I ran the marathon. Every morning I alternated between had a bowl of organic oats, chia seeds, with a dash of vanilla, and a kale, chia, flax seed, banana smoothie. For lunch I had a sandwich whole-wheat bread with sunflower butter and a banana. For an afternoon pick me up I have low sodium V8 and a greek yogurt. For dinner I had a lean mean and tons of veggies. Man, I felt a huge difference just eating healthier.

Ok, now to the fun part. The week of. The Carb depletion. I wont lie it was a bitch. I never wanted a buttered piece of bread so bad! But I did it for two days. I layed off carbs. When my two days were up I wouldn't say I "carbo loaded" I went back to my routine of a good carb rich diet. On Thursday two days before the race I baked lean chicken, and whole wheat pasta. But I didn't go crazy I had the same amount I would always eat. I didn't stuff my face. In fact, I believe a palm full of pasta is all the carbs your body needs. Oh, and I literally ate a banana every day the month before the race!

Call my crazy but it worked. I ran the marathon with little exhaustion and went out that night. No naps! It was a miracle. Now, this may not work for everyone but it sure did for me and eating healthy and reaping the benefits from that sure didn't hurt!

The Noms

I always eat a Greek yogurt for breakfast but added a lil something thing to it this AM and oh my talk about goodness.

I bought a plain chobani greek yogurt, Naked granola, and dried cranberries and mixed it all together and  mmm mmm mmm. I would have taken a picture of it but I sucked it down to fast.

So healthy, so much protein and so yummy.