What Do You Eat Before a Long Run

The TiaRT question this week is asked by Jill of (Jill Will Run).

“It's the morning of your weekly long run... what do you eat and why?”

I used to take in a far amount of food before my runs. This included: bananas, soy milk, toast, peanut butter and COFFEE. (I don’t drink coffee before I run anymore…)
But I found that stuffing myself before a long run had absolutely no benefit. All it made me feel was sluggish and even nauseated.
(You can live without food for awhile – but must have water!)
I now eat big after I run.

My reduced intake:

• Handful of Puffin cereal - dry. I munch on these while I catch up on e-mails.
• ¼ cup of almonds - dry not salted.
• Cup of Black tea (It’s not really a food item, but has caffeine.)
• Glass of Water as soon as I wake up and then a couple of gulps before I leave.

What does your recent pre-run menu include?

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Running is Like... Reading

This week’s theme at Runner's Lounge TIaRT is - Running is Like... I know, I know, you are dying to finish this with "...a box of chocolates." Tell us what you think running is most like in your life.
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In the beginning you struggle. That first mile is made up of many steps – like reading, you have to start with the basics to build a foundation. You will have to repeat, practice – even read out loud so you can move forward. Just as in running – you must put in the time, the repetition – there are no shortcuts.

Your vocabulary expands and all of sudden reading becomes interesting. Just like running - when you learn about intervals, stretching and all the equipment.

But perhaps the most useful parallel is the significance of comprehension. You can read a complete book and not remember the name of a character or the color of his eyes. Just as with running – you can run blind, where the nuances of a shady path go unnoticed. You might as well be indoors on a treadmill...

Running is like reading – A process that can be enriching or just another monotonous task.

So:
Open the next chapter.
Run with a new pace.
Look, listen, and feel.

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Mind Games

This week’s theme at Runner's Lounge TIaRT is.... "No one ever told me this about running..."
That you end up habitually competing with yourself. And there tends to be no winner in this struggle. You either run too slow – with no reasons to quantify the results.
Or
You run faster than expected, but feel dreadful afterwards! And deep inside you still believe you should be running faster...

Juneathon Day 25
Biking 4 miles spotting 1 Rottweiler.
Kettlebell 20 Minute Workout
100 pushups 10,12,8,8,12

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Eat This

This week’s theme at Runner's Lounge TIaRT is.... Runners version of Eat This Not That.
Eating and running go hand in hand. Food is the fuel for action and the matrix for recovery.

"As most of you know I have been vegetarian for about 15 years. I won’t attempt to deliver a sermon on how healthy a vegetarian diet is for your body, but just know it is a healthy and rewarding lifestyle."

Breakfast
Oatmeal vs. Corn Flakes
Bowl of Cornflakes Protein 2g
Bowl of Oatmeal protein 5g

I always feel satisfied after a bowl of oatmeal. (You can’t say that about cornflakes.) I avoid the instant variety as it is too sweet. Old fashioned oats cook in about 4 minutes in the MW. Make sure to use a large bowl to avoid boiling over bowl mess incidents. To increase the benefits, you can add your own amount of sweetener and other good things like raisins, cinnamon, nuts, soya milk…

Snacks
Almonds vs. M&Ms
22 Almonds dry roasted 169 cals, fat 15g, sugar 1g, protein 6g
M&Ms 1.6 ounce (1 small bag) 240 cals fat 10g, sugar 31g, protein 2g

I can’t say enough about almonds. They are one of my staples. They satisfy, are portable and easy to digest. And contain tryptophan an essential amino acid.

Fruit
Banana vs. Cranberry Juice
1 Banana 100 cals, sodium 0, carbs 27g, protein 1g
Cranberry cocktail - 1 cup 137 cals, carbs 34g, protein 0g

I have never met a runner who didn’t like bananas! They are best right after a run – easy to digest, giving you a much needed boost from the carbs. Juice is a quick fix – but to reap the full benefits of the fruit (fiber & nutrients) – eat the fruit!

Above Nutritional Data
Another benefit of eating fruits and vegetables – Longevity!

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Running Blogs – How and Why? TiaRT

This week’s theme at Runner's Lounge TIaRT is.... Running Blogs - How and Why? Share your tips for how you use your blog to help your running. Talk about how/why you started, what keeps you blogging and how you use it to keep you running.

How



You can keep track of your runs on various sites (like MapMyRun) but if you want to explore your own reasons for running (and living) I recommend keeping a personal blog also.
I’ve been using the Blogger platform since 2/17/03. It was choppy in the beginning and you had to host your own images. But now, I highly recommend them. (Despite the Google involvement.)
They have evolved into a very friendly user mechanism for blogging. There are lots of layouts to choose from plus you can easily personalize them with your own style. They use Picasa to store your images which can be directly posted in your blog. And all of this is FREE!
Two other components I like about Blogger is the search bar – great for recollecting moments like this. The other is their tag system - they call Labels. A very easy system to file your data. Links to any tags you list can be included in your post - giving readers the option to explore.

Why



I started this Blog – Between the Miles to keep track of my progress while training for my first half marathon. It not only helped me stay on course : ) but the comments I received spurred me onward.
Being able to write down problems enables me to collaborate with runners who have more expertise than I. This rich pool of resources is not only helpful but reveals – "you are not alone!"
But I’d have to say, the number one reason I continue to blog is the gift of encouragement I receive from all my readers. (Thank-you!)

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Starting Fast

This week’s theme at Runner's Lounge TIaRT is.... Common mistakes and cardinal sins of running. What are some of the most common mistakes you make with your running?



My numero uno mistake in running (with regards to racing) is starting off to fast. Despite the fact I've read millions of articles on negative splits and managing pace, I still fall victim to this anomaly. The starting gun goes off; I'm caught up in the surge of runners - as they propel me to new heights. Yeah right - by mile 3 I'm panting - WTH was I thinking. I'm way older than kara goucher!

Strategies:

• Start closer to the back - then you’re forced to go slow due to the volume of runners/walkers you have to pass.
• Wear your Garmin or facsimile and monitor every minute of that first mile.
• Pretend you have a malady - limp at bit, rub your side, or head – whatever works for you. Then at the 1 mile marker - zoom. (A gradual zoom if you have another 12 miles to go.)
• Wear blinders so you can't see other runners' faces as they pass you.

"It is easy to run too fast in the early stages of the race and slow down at the end. It takes discipline to hold your pace and invest in a pretty photo finish." - Jenny Hadfield

PS: Open to other suggestions – please!

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Seated Groin Stretch

This week’s theme at Runner's Lounge TIaRT is.... If I could only do one stretch to help my running, I would continue to do an inner thigh stretch.
I'm not a happy runner when I have back pain.

As you can see in the above image, there are powerful upper thigh muscles connected deep within pelvic girdle. You don't want these muscles to tighten up and pull. Trust me; pelvic imbalance can lead to very unpleasant back pain.

Seated Groin Stretch
(Also caused the butterfly or frog stretch.)

I've been doing this stretch since the beginning of time. It is one of my - prevent lower back pain moves.
I sit on a small pillow with my legs brought up in front. Heel to heel. Then gently let the knees relax down toward the floor. Don't push them down! I usually massage my feet at the same time. If I have time, I lean forward, keeping my back straight – this accentuates the stretch. You can really feel it in the groin, lower back and gluteus maximus!

Anatomy image from Get Body Smart – A wondrous site!
Stretching for Runners - Running Stretch Descriptions
Thanks FS for taking my picture :0

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TIaRT Half-Marathons

This week’s theme at Runner's Lounge TIaRT is… Share your best tip on how you and others can run their best half marathon.
This May I will be running my 3rd half marathon.
I don’t have a lot of experience with long races – like the half, but I do have many many miles behind me.
My best tip for long distant runs/races is to not focus on how far you have to go. Use any diversion technique available - music, singing, dreaming about your next PR, identifying shoe brands etc...
When it comes to long races, it’s the mental component of the run that can really slay you.

KEEP ON RUNNING

Previous Post:
Running a Half Marathon

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A Year in Review

This week’s theme at Runner's Lounge TIaRT is… A year in Review in 52 words or less...
What worked:
Galloway’s Half Marathon training schedule, starting races with a slow first mile, my new runners, running with a cell phone, Twitter, watching the Olympics, no coffee before my run.

What didn’t:
Birthdays, running 2 miles before doing track work, racing in the heat (never again), watching horse races, soya cheese.

“The only people who never fail are those who never try.”
Ilka Chase

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Say "No" to Bottled H20

This week’s theme at Runner's Lounge TIaRT is… Running Green
I’ve always had a special interest in protecting the environment. I’m not a hardcore tree hugger more like an evolved hippie.
My #1 practice for running green is:

Stop buying bottled water!

There was a time when you couldn’t buy individual bottles of pre-packaged water. Runners had to plan their routes to include public water fountains and gas stations for their water fix.
Now we can pack our water with us in reuseable containers.
And...
One nice trend I’ve noticed at races is Big Gatorade cylinders filled with water. So at your next race, instead of reaching for the free bottle of water - take a paper cup and fill’er up.

Previous posts on water:
Seven Ways Runners Can Go Green
Running and Hydration

Above T-shirt at cafepress

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Aging Transitions

This weeks theme at Runner's Lounge TIaRT is… Running Through Transitions. I will not give advice on the transition from youth to middle- age. (If you know where the fountain of youth is – please email me: )
But I have made some observations:

• Waking up refreshed is now a gift.
• You will create several new definitions for pain.
• Stretching is your workout.
• Most runners in the race are younger than you.
• And... Running is a vital part of survival!

"Stop thinking and talking about it and there is nothing you will not be able to know." - Zen Paradigm

Image Marimekko

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Running With a Magic Wand

This weeks theme at Runner's Lounge TIaRT is…Choose Your Superpower. "What superpower runners would have if they could?

My Superpower

I wish I could unfold
a magic wand.
And when I ran by litter
I could point my wand
and presto - the debris
would magically disappear.
No rabbits in my hat – or abracadabras.
Just an invisible wand I could run with.
Help me make the world a better place.

I would like to give Magic Wands to other runners, like me, that pick up trash while running.
Including:
Eco-runner
Polka Dot Shorts

"There aren't many things that are universally cool, and it's cool not to litter. I'd never do it." - Matthew McConaughey

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Running Quotes

This weeks theme at TIaRT is… Running Quotes and Sayings.

Keep on Running
Snoopy image

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Signs You Would Love to See

I will be jetting away tomorrow, but could not miss posting in this week's TIaRT theme:
Signs you would love to see while running your race.

The best sign I saw at a race was actually a two part sign.
It was around the 12 mile mark of a 13.1 mile race. A girl held up a sign that said,
“RIGHT AROUND THE CORNER…”
Which was not too far ahead.
Another girl appeared out of the spectators shaking a sign up and down - that said,
“IS BRAD PITT!”
This signage made me and a few other females LOL – making us feel a whole lot better - just when we need it!

Spotted this sign at the last Scandia Race

Keep on running!

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Life Lessons Learned from Running

This weeks theme at TIaRT is… Life Lessons Learned From Running.
I take every life lesson seriously.

One of the most important lessons I learned from running was – acceptance of myself. Sounds strange, but when I first started running, I did so in the early AM – so no one could see me. I spent precious running time putting on makeup, inserting my contact lenses - ruminating over what I should wear. As if I was constantly under some spotlight. I wasn’t over-weight or ugly, just burdened down with shyness aggravated by a bad case of acne.
Running lifted that cloak...
Now I don’t worry about hiding myself. (Well, maybe still on race days - I try to blend in.)
Running has accepted me into her ways – with unconditional Love.

The Importance of Running Roots
Image morgueFile

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Sampler of Running Blogs

Today’s TIART is Bring Your Favorite Blogs. Thanks Amy and Tom for bringing us all together with linklove*
Below is a small sampler of runner’s blogs I visit regularly. Each of you provide an insight into what running really means – from the daily grind to the victory of defeat! I feel fortunate to visit with each of you. Thanks for sharing.

“A friend who is far away is sometimes much nearer than one who is at hand. Is not the mountain far more awe-inspiring and more clearly visible to one passing through the valley than to those who inhabit the mountain?" - Kahlil Gibran

All these blogs and more are linked in my sidebar reader.
Visit Comment Share Laugh
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Recovery Days

"I work hard, and I tend to play hard. I very seldom rest hard..."
- Jacqueline Bisset

TIART theme at Runners' Lounge is Rest and Recover.

"How do you rest and recover from your runs?"

My panacea – Run every other day! I seldom run back to back now.
(I used to in the old days, when runners were not even allowed to stop at red lights. You had to jog in place.)

I intermingle run days with no run days. And on most of my off days - I cross train - gym, power walks, bike. It keeps me fresh.
I actually look forward to my run days!

Try it – you’ll like it.

“Your recovery rate slows down each year past the age of 40.”
– Jeff Galloway

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