Training Tuesday: Finding My Stride With Nutrition

I have always struggled with nutrition. You would think that because I’ve taken a Sports Nutrition class and general Nutrition class that I’ve got it “down” by now, but honestly I didn’t. I’ve finally STARTED to realize what my body likes while running and what it doesn’t (i.e. loves simple carbs but hates caffeine). I actually don’t do well when I have coffee before a big race because it makes me feel like I constantly have to pee and caffeine during the run is too strong on my GI.

I also really love carbs and my body does too. I used to do “low carb diets” for YEARS, but I’ve finally realized (mainly since my 50 miler) how much better I feel when I have a good amount of them during my training. Thank you to my ultras for helping me discover that one.

Side note: I’ve also learned that going into Trader Joe’s when you’re hungry and in the midst of marathon training is never NEVER a good idea for your wallet… But wow was that bread delicious?!?

I’ve recently tried making my own “gels” while on my long runs and have found it really works for me. I alternate between homemade gels and bananas with some Nuun/Coconut water.

I’ve also started to refuel immediately post-run with something nourishing. I love Chocolate Almond Milk (good split of carbs & proteins), but also really like some chicken broth if I have that available and want something savory.

I wish I could say that I figured out all this nutrition stuff over one or two training cycles, but it’s taken me YEARS. I’ve tried so many various gels/chews during races and pre-race meals (also side note: white pasta the night before the race does NOT work for me). I love steak and a sweet potato the night before a race or cheese pizza. Yes, I know weird and unconventional, but whatever works right?

I’ve love to know what YOUR nutrition hacks are and what works for you/ how you’ve found that out?!? I’ve found mine out mainly through lots of really poorly executed races (ha)….

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-What are your race day nutrition hacks?

-What do you love to “refuel” with post-run?

Training Tuesday: What I Ate The Day Before A Marathon

Happy Tuesday! It’s funny how when you go back to school, you’re immediately thinking (or well… at least I am) ‘ HOW did I ever find the time to do all this and somehow have a social life?!?’ Ha. My classes this summer are shortened, so they are REALLY intense (for the most part), so it seems normal to be a bit well - shocked - , but then I just remind myself that I only have 6 more weeks to go of them ; ) It’s all about perspective right?!

I’ve been wanting to do this post for A WHILE now, but honestly just haven’t had the time ((or internet!)). Eugene feels like a million years ago, but in reality - it was only 3 weeks ago? Crazy how fast time flies ( especially when you move!). So, here we go:

-Went out for a shakeout run

Came back to have a mini bagel, honey, and a banana (I knew it would be at least another hour or more before we were able to get breakfast).

We went to Panera for breakfast (it’s always so hard to know what works for your stomach before a race & I think that Panera is still an OK thing ((even though I had some major GI distress during the second half of the race)).

I grabbed a cinnamon sugar bagel with butter from there as well to have as a snack on the drive to Eugene from Portland

Snacked on pretzels throughout the day!

Chipotle for lunch after visiting the expo. I think this is where my GI distress may have come from. I didn’t get anything with cheese, but it was just heavy. I also think that -generally- I had too many carbs (I don’t normally eat THIS much carb-centered foods), but honestly nutrition is still such a foreign thing to me!

Some pasta with butter for dinner (we ate relatively early - before 6pm - to hopefully let our food settle. Spoiler: mine did not ha. ).

Still got through the marathon and managed even splits and a 1 minute PR. You can find my full race recap here!

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-Anyone else go back to school to get a degree. Tips?!?

-Favorite things to eat before a marathon?! I”M SO CONFUSED ON CARBO-LOADING still. HELP!

Training Tuesday: What I Ate In A Day

Happy Tuesday! How’s your week going? I’m so excited that we’re finally almost into February! January is definitely my least favorite month.

I wanted to share with you what my typical food looks like when training and working a 9-hour day. I documented what I ate last week when I had 30 minutes of strength training & 9 miles on the treadmill (with middle 6 at goal marathon effort- 8:20).

I woke up at 4:15am and had two slices of sourdough bread with almond butter and a drizzle of honey.

Also- a cup of coffee ( a must ).

I replenished & fueled my run with a gel (~40 minutes in) and electrolytes (~every 5-10 minutes while running and then I make sure to drink the remaining after I finish while stretching).

My first ‘real breakfast’ or second breakfast (however you want to look at it) happened at work shortly after 8am with the Can’t Beet Me Oatmeal II from this cookbook (I make a few servings of it at the beginning of the week so I can just pop it in my bag before I leave in the mornings), another cup of coffee that I brought from home (with one scoop of these collagens), and a banana.

I try to snack every 2-3 hours, so I had orange slices and a few handfuls of trail mix (from Natural Grocers) around 11am.

I had lunch around 1pm. This week, I made a big batch of the GImme Veggies Fried Rice (from this cookbook) and added a few slices of cooked chicken (also prepared on Sunday). Also with the remaining half of Kombucha and carrots/hummus.

Around 3:30pm (right before I leave to go teach skating at the rink), I had this almond butter bar (so tasty!). Normally I love something like PB & apple slices, almonds, or small thing of popcorn for my snacks- today I was craving something a bit chocolatey.

I got home shortly after 5:30pm and arranged our salads for dinner. I had already pre-diced the veggies on Sunday and cooked/sliced the chicken breast (on Sunday as well), so getting them together was super easy. I topped mine with a bit of ranch and Frank’s Red Hot for dressing.

I’m all about an after-dinner snack, so I had a bowl of popcorn and two of Justin’s Dark Chocolate Mini PB cups. Along with a cup of Throat Coat Hot Tea with two tablespoons of Apple Cider Vinegar and a drizzle of Honey (it doesn’t taste the greatest, but I swear that adding Apple Cider Vinegar has helped stave away any colds or sinus infections this year thus far- I’m normally always sick through winter and I haven’t had one niggle since November).

Sometimes I’ll eat more than this or sometimes less, I just really try to listen to my body and go with what it is craving (to an extent). If I’m extra hungry after a run, I’ll grab a Breakfast Sandwich at Starbucks. I almost always try to eat every few hours to keep myself from bonking or making a bad decision later on. I also never cut-out certain food groups because I truly believe that everything in moderation is the healthiest way to live. HOWEVER, I do know that my body feels its best (and mentally I feel my best) when I eat generally well so I keep that in mind as well when reaching for ample sour candy.

I also always drink at least 96 fl ounces of water, plus more if I’m running longer than 6-7 miles.

Here’s a daily cuteness for you. This was taken directly before he turned very naughty.

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What are your favorite snacks throughout the day?

Favorite way to unwind after a long workday?

What I Ate In A Day Between Two 20 Mile Training Runs

Happy Friday Eve! Alex is traveling this week (he is visiting his family back in New England), so it's just me and the animals until Sunday! One negative thing is that he normally does the dishes, so I have to suck up and do them, BUT on the plus side- more coffee for me ; ) In all honesty- we all miss him terribly, but I'm sure he's having a great time! 

I wanted to share with you what I ate during the day of my 23 mile run (and presiding my 20 mile run). I like to eat healthy (typically), but also follow what my body is craving. So if it's craving chocolate, I have it (in moderation) ; ) 

Breakfast: Cereal/ Triple Berry Caffeinated Nuun/ Coffee

Post 23 mile run: Clif Almond Butter Bar & Dark Chocolate Almond Milk (not pictured)

Stella was VERY interested.... ;)

Lunch: Half of an Italian Sub

Post Lunch treat: Tall Starbucks Triple Carmel Frappaccino with Almond Milk (this is soooo good!!)

Dinner: Run Fast Eat Slow Feta-Stuffed Bison Burgers with Alexia Sweet Potato Waffle Fries and Corn on the Cob

What do you have planned this weekend?!? --> getting relay manicure/pedicure & gardening & welcoming in the MS Run The US Segment #6 Runner on Sunday!

Favorite post long-run treat? Iced coffee or lemonade

Feature Friday- What I Ate In A Day

Happy FRIYAY! I hope you have something fun planned this weekend! I've got 2 x 8 mile runs on my schedule and am teaching skiing both Saturday & Sunday, so most of my weekend is already planned, but hopefully I'll get to fit in something fun one of those days. I wanted to share with you what I eat on a typical training day because nutrition is important! I've never been one to count calories, but I try to eat smaller meals (especially when training for a big race) every 2-3 hours and never limit myself to no sugary items or alcohol (but I'm not too into that stuff most of the time anyways). 

This is what I ate on Wednesday when I had a double workout (9 miles w/ 6 tempo miles in the AM & a Pilates Jumpboard Reformer class at my lunch break). I like to do my strength training days on my hard workout days to really fatigue my legs and keep my easy run days as a great recovery day. If I'm not working out hard (less than 70 minutes), I typically will only eat a banana before running in the morning (with my coffee & an 8 oz glass of water).

**I also consumed 4 * 32 ounces of water (plus maybe a little extra- not including my Nuun tablet & Natural Calm cup of hot water**

Before AM work-out: Coffee with a bit of Hazelnut Creamer/ Collagen Peptides (I LOVE this stuff) & Toast/Honey Almond Butter/ Half of a Banana & Caffeine-infused Active Nuun Mango Orange Tablet (I do this before my hard workout days)

After AM work-out: Starbucks Bacon, Cheddar, & Egg Sandwich & Beet/Spinach/Blackberry/Plain Greek Yogurt/Quarter of a Banana/ Cinnamon/ Vanilla Whey Protein Powder (I made a big batch of smoothies and then split them up throughout the whole week)

AM Snack Before Pilates Reformer: Run Fast Eat Slow Sweet Potato Breakfast Cookies (I made these a few weeks ago and froze the ones I didn't eat right away) & Banana

Lunch: Chicken Sandwich (Canned Ground Chicken/ Light Mayo/ Sprouted Bread), Baby Carrots, Spinach w/ Balsamic Vinaigrette, & Almond Sea Salt Crackers PLUS a cute little beggar

PM Snack After Lunch: Luna Greek Yogurt Protein Berry Bar

Dinner: Brinner! Totally not pretty, but it was pretty tasty! 2 Eggs, Ketchup, 2 pieces of toast (butter/ 4 berry no-sugar-added jam), and 2 pieces of Bueler's Breakfast Sausage & Natural Calm Raspberry Lemon Hot Water

After-Dinner Snack: Chocolate Cashew Milk!