Whew this is a jam-packed post today! How time flies. I have one more day (today) on my self imposed 30 day Run Challenge. Here’s how it’s gone down. Looking back over the past 30 days, I’ve run 24 of them. My intention was to run 26 of 30. Honestly though, the expectation was not much more that seeing what happened and where I was at. No stressful goals here. Still in “off season” mode.
For anyone “just getting back into it”, I say don’t put too many expectations on yourself, ease back into your workouts, enjoy them. Then you’ll crave to do more and more.
I’m on the fence about running every day at this point. I believe it’s good to take a day off at least once per week so that the run days are quality. As it worked out, I did do 60 minutes of hot yoga or a spin class on the “off days” or some times nothing at all. Had a twinge of back pain (muscular) for which I took days off. Not sure what was going on there, but what I have learned through years of training and racing is that most small hurts go away if you rest. (and don’t fret about it.) Just like training long, long days for Ironman, most of my aches would come and go during a session as long as I didn’t focus on them. Just remember, you might feel something that not quite right, but that’s not a reason to stop or throw in the towel on your workout. Keep going and evaluate how you feel. I bet you 9 times out of 10, you’ll move right through your pain/problem. This teaches you and your body, to NOT panic if something isn’t going well. There will be ups and downs and it’s OK. Also, if you take a few unintended days off for whatever reason (work, family, health issues or just plain blahs) every day offers an opportunity to get back on track. Don’t fret if things do not go perfectly or as planned. This is training and this is life. Take it in stride.
Challenge Results
Average Days/Week Run: 4 – 5
Miles per Run: 2- 9mi
Weekly Average: 18 miles
I’m not super psyched about the above numbers compared to what I was doing training for Ironman, but it got me out the door and excited to be training again! So for that, I say “Victory!”
GEAR REVIEW
Speaking of running, nothing inspires me more than new gear. I purchased 2 new pairs of shoes in Jan and love both of them for different reasons.
Pure Flow 2 – I bought this shoe because I like a more minimalist feel but with good cushion. This shoe has a bit of a different feel in the heal and mid sole. (Heal is lower than mid sole.) This makes you strike more forefoot which I really liked, especially when running up hill. I have to admit it took me a few runs to get used to the feel but I like it for my mid distance and hilly runs. Plus, I’ve learned that mid foot striking saves your body lots of force that comes from heel striking. (see previous post for photo.)
Ghost 6 – liked this for it’s lightweight, cushioned ride. If you like a lightweight cushioned shoe with “feel the road” flexibility give this one a try. Even on my longer 8 – 9 mile runs my feet and legs felt enough cushion without heaviness or bulkiness in the shoe.
Both Brooks products. Give ’em a try you won’t be disappointed.
FUELING UP
Here is an easy plant-base recipe for you to try. Omit the feta if you are on a strict plant-based diet. Other options listed below. Read on.
BUTTERNUT SQUASH, KALE, VEGGIE PASTA
w/ Sun Dried Tomatoes & Feta
Preheat the oven to 425ºF. Line a cookie sheet with foil for roasting the squash.
INGREDIENTS
- 1 medium Butternut Squash
- 1 TBS Olive Oil
- Salt & Pepper to taste
- Pasta of choice (I used veggie Fusilli in this version)
- 4 big handfuls of Kale (I used Organic Tuscan Kale)
- 1 large clove of garlic (sliced)
- 1 TBS Avocado Oil or grape seed oil
- Sun Dried Tomatoes (not in oil). They come in a package. I used Trader Joes.
- Feta cheese (optional)
INSTRUCTIONS
- Cut up squash into bite size pieces. Make sure to get the pieces about the same size for even roasting. Toss them into a bowl (that has a tight fitting lid). Add oil, salt & pepper to taste. Place lid on bowl and shake vigorously. Remove lid and dump squash out on to the prepared pan.
- Place in oven for 20 – 25 min or so. If your pieces are small, check them after 15min. Ovens vary so keep an eye on them. When done, remove from oven and wrap in foil to keep moist and warm.
- While the squash is roasting, cook pasta according to package directions. You can also use quinoa or lentils if you are avoiding pasta. (both good gluten-free(gf) options or you can use gf pasta.)
- Cut up garlic clove in thin slices, put in skillet with avocado oil. Toss garlic in oil for a few minutes. Add kale and sauté until slightly wilted. Cover with a lid for a few minutes. I suggest waiting to cook the kale until the squash and pasta are ready.
- Place pasta in bowl, then add squash, then kale. Top with sun dried tomatoes and feta. You could do a cashew cheese in place of feta. good recipe here I haven’t tried this yet but have made several recipes from Angela’s blog and they are all fantastic. So check it out.
Super easy. Super fast, especially if you cook pasta and butternut squash ahead of time. Hey might be a good night-before, pre-race meal. Recipe makes 2 generous servings + leftovers. ENJOY!
REAL FOOD / RACE NUTRITION
On the subject of fueling wanted to mention a few things I did to nail my nutrition/fueling for Ironman Arizona.
- SMART WATER in my h20 bottle (I relied on this more than my fuel bottle with combo of Gatoraide / CarboPro)
- REAL FOOD: Medjool Dates stuffed with pistachio nuts (or nut of choice) I also eat Cliff Bars …they just work for me but I have to break them up into 6 pieces and eat sparingly.
- HONEY instead of lots of gels (Honey Stingers are conveniently packaged burst of fast acting sugar.)
I also no longer focus on trying to eat at specific intervals or constantly…yeah, I’ve read all the nutrition “how to’s” eat a bunch of gels and every xx minutes. My body actually performs better on a slightly empty tank, meaning I eat when I am hungry but I also know when I’m getting depleted. I know what it feels like for me and I can fix it by eating. However, I keep the fluids going throughout. This way I think I’m not getting overloaded with carbs which may cause intestinal stress.
I always have had digestive issues in races. But all I’ve learned this past year from various podcasts (see side bar, I’ve listed my favorites) and self study on sports nutrition and plant-based eating, I think I’m getting closer to nailing my nutrition. It’s worked for me and may work for you as well. Just wanted to pass on my experience. Also, learning and listening to your own body, it has a wealth of knowledge. I was able to “tune into” my need for fuel during long training days and racing too. Here’s what to look for, when you start to feel the slightest and I mean slightest twinge of hunger or feeling “off” or light-headedness…EAT. Actually, this is going to feel like the LAST thing you want to do. But trust me, your head and your body will thank you for it. This happened to me on the 3rd lap of the bike in my first Ironman. I started to feel lightheaded and “hollow stomach” I don’t know how else to describe it but it was very slight almost undetectable …but it happened a few other times in training so I was “clued in” to what was going on. I ate part of a cliff bar and bammo! I was better almost instantaneously!
Well I think that’s enough for this time. If you have any questions on my any of this stuff, please leave a comment. I’m always happy to explain, learn or discover ways we can all help each other get out there and make it great! ‘Til next time. See you on the road. Be Safe, BE HAPPY! MOVE YOUR BODY!