I got up and got my long run out of the way this morning. It was a clear and crisp morning (around 19C). I had a Run Glo Bar before heading out for some fuel.
- Distance: 8 miles
- Time: 1 hour 12 mins 22 secs.
- Avg pace: 9:02 min/mile
Mile splits are in the chart below…note that I ran each mile faster than the previous ones! This took some hard core sprinting at the end of miles 5-8 to achieve this goal.
It might be the strongest run I have had since my 3rd half marathon on May 30th! My music highlight today was a way back play back- Castles in the Sky by Ian Van Dahl. Love it!
Fueling For Long Runs:
When I do a long run over 6 miles, I always bring some food with me for fuel. Today I brought two medjool dates (chopped and pitted and in a bag) and I had half at mile 6 and the rest at mile 7. It gave me such a boost!
I have been thinking about trying coconut water for my long runs because I have heard so many great things about it. Has anyone used it before and want to share their thoughts?
When I got home I made a huge, delicious, mouth-watering green monster in Her-Mix-A-Lot! Mmmmmmm.
Post-Run Green Monster:
- 2 cups spinach
- 1 cup almond milk
- 1/2 scoop Amazing Grass Chocolate Amazing Meal Protein Powder
- 1 large frozen banana
- 1/4 cup frozen blueberries
- 1/2 tsp maca powder
- 1 tbsp chia seeds
- 1 tbsp coconut butter
It was INCREDIBLE! Highly recommended for post-run replenishment.
It’s that time again. Some of my favourite health links over the past week…enjoy!
Health News Round Up
- What Sheryl Crow does for fitness – Fit Sugar
- Toxic chemicals lurking in household and beauty products – Huffington Post
- Japanese women live the longest – Huffington Post
- How to sprout seeds- a fast and easy tutorial – Traveling Together
- Too much or too little Vitamin D? The results won’t be out for years – Globe and Mail
- Bored on your bike? Here are 4 workouts to build speed & strength – That’s Fit
- What is the best kind of yoga to try for my personality type? – Fit Sugar
- The Health Benefits of Watermelon – That’s Fit.ca
- Can allergies to certain foods trigger migranes? – NY Times
- Germany weighs tax on the obese – Huffington Post
- A recipe I want to try: Baked Limas with tomatoes and peppers – NY Times
- Healthy Carrot Cake Power Scuffins and again
- Cherry, Banana, Coconut Butter Bread
- Maple Baked Beans
- First timer green monster and vegan overnight oats
- Basil Scalloped tomatoes
- Vegan overnight oats in a jar
- Healthy Carrot Cake power scuffins and again!
- Frosty No Bake Glo Cakes
- Pretty in the pan stuffed patty pan squash
- Healthy Zucchini Bread Power Scuffins
Today’s question: How do you fuel for long-runs? What works for you?
Well, I’m off to get ready for the Antique Market. Very excited. I will bring the camera and show you what treasures we come across! Enjoy your day.
It is funny to read people not liking the taste of coconut water- I love the taste. I have tried several flavors as well (Mango and Passion Fruit coconut water) but I love the regular. When I sweat on a bike ride or run- I really crave the taste of it. I cant eat much else on a long run but when I did my 1/2 I depended on coconut water. Cherries or cherry juice is really great for recovery and quicker healing time for your muscles when eaten after a workout.
Coconut water is probably one of the best inventions ever!! Full of potassium (electrolytes) and light yumminess – I totally recommend it!! I personally like O.N.E. “One Natural Experience”.. I Hear VitaCOCO is good as well!! I usually drink a pint of O.N.E. after a run longer than 6mi to refuel my body immediately. I also recommend mixing some into your green monster, it’s pretty darn good!!! Great run by the way!
That green monster looks so good! Congrats on your runs!
Wow, great links. Especially the one about vitamin D. As for fueling runs, I cant imagine eating when I run! But I guess I might not be that serious of a runner just yet! :)
Wow – congrats on a wonderful run! You should be so very happy with such an awesome run!
Amazing job on the run! I’ve had coconut water but haven’t really had the opportunity to do a head to head comparison with anything else. I am running in the Malibu half marathon in November here in So Cal that is offering coconut water as their electrolyte choice! I thought that was the coolest thing ever!
Thanks for the link love! <3 That green monster of yours looks especially amazing today. Your runs just keep getting better and better, color me impressed!!
Congrats on the awesome run! My longest run yet has only been about 4.5 miles, so I don’t really need to refuel during my runs. I’m hoping to start working up to longer distances though!
I’ve seen other bloggers eat dates before/during workouts. Is there something special about them that makes them good fuel?
They are VERY high in sugar, making them great for a glucose booster
Fantastic run as usual gal! You are one speed demon in my book! You go girl!!!
Ahh fueling for long runs, one of my favorite subjects. I run with the Jeff Galloway Dallas group. Our weekday schedule dictates that we run 2-3 days during the week with 30-45 min. runs. Lately I’ve been running in the evenings after work, well in Texas the weather is still well, HOT. So I don’t usually fuel up too much except for carrying a huge bottle of water w/ice in my fuel belt. Upon my return, it’s pretty much time for dinner. As for our long runs on Sat., lately, I keep GU chomps or Luna moons in my fuel belt for snacking and ice water for fluids. Pre-run fuel for my Sat. long runs usually consists of 1/2 banana, Ezekial toast w/peanut butter & Blue Agave nectar and a Run Glo-bar, if I’m out of those, Larabar or Luna bar. Post run, O.N.E. coconut water, banana or some other type of fruit and if I have one, a Post workout Glo bar. Once I arrive home, I have a juice (beet, carrot, cuke, lime or lemon, ginger and sometimes an apple) and that’s pretty much it until after I take a nap. Then I eat a good healthy lunch.
Ps. I recently purchased the medjool dates and might test those out on my next long run, next Sat. which will be a 12-13 miler. I love dates.
I made the Healthy Carrot Cake Scuffins too! They were delicious!! I have them stored in the freezer wrapped in individual ziplocs to take to work :)
Geez! You’re such a speedy runner! Way to go!
I was just reading in Runners World the other days that coconut water is great for runs under and hour but doesn’t contain enough sodium to go over an hour so it might be best to combine it with other fuel for longer distances.
Yesterday’s run was a combination of a raspberry Clif shot and some raisins. I hate the price for gels but I do find them the most convenient but the raisins also did the trick. I’m just not a fan of raisins! I also cut the water in my Camelbak with Gatorade although I recently discovered eLoad and will be stocking up STAT!
This arrived in my inbox this morning and is definitely pertinent. The article suggests that coconut water might not be ideal due to the environmental impact and the lack of sodium:
For the lack of sodium in coconut water (if you’re a heavy sweater and need it), you could always add a pinch of sea salt to it…or eat some pretzels with it. And coconut water tastes a lot better cold than room temp. I like cherry juice too after runs.
unless I am running for more than 90 minutes, I only drink water. My daily run is seven miles and I don’t need any fuel forthat. For truely long runs over 90 minutes, I carry little packs of honey and slurp those. Very convenient, healthy, quick disgesting fuel.
I LOVE coconut water! The best brand I have found is Amy and Brian’s. I think it tastes better to me because it is packaged in a can rather than one of those tetrapaks… somehow this seems to change the flavor a bit. I have only found this brand at Whole Foods. Anyhow, I am a runner and I do think it really helps to keep me hydrated and keep my electrolytes in balance. I often mix the coconut water with half plain water. This dilutes the flavor a bit (although I love the flavor) and it also helps to save a little $$ as coconut water can be expensive if you are chugging it down by the gallon when you do a lot running. Hope that helps!
ps… I love your blog and your recipes!