Good morning!
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.
The run:
- 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
Spotted:
- 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.
I love the -ive splits on your run – amazing!
If I’m doing longer than 7miles, I bring something with me (normally dates!). If I’m doing double figures, I’ll have raisins or a Nakd bar (like a Larabar, but better :p). Today I was a bit different though – 12miles, lucozade sport, and rice cakes. Worked a charm!
Dude, you showed that last mile who’s BOSS!
My longest run to date has been 4 miles, which I did yesterday with the help of my new CamelBak. Having water with me definitely help me get through a longer run. I’m still getting the hang of it (mostly, where to keep the mouthpiece and tube), but I like it so far.
How do you handle cleaning your CamelBak? I opened the bladder for the leftover water to dry out last night, but it’s still there. I’m scurred of mildew!
Rhea,
I don’t use a camelback for my runs(thinking about it though), however, I and my hubby use a camelback when we cycle. When I initially started using the camelback, I would empty what water was left in them and just put a wooden spoon or like a whisk inside to keep it opened up and hung it upside down so it would dry. Eventually I bought a cleaning kit though.
Dates are really a fantastic source of energy and it is an instant one too! And I prefer them to energy bars or Larabars because they obviously haven’t been processed at all. They are great for long runs or even when I don’t have time to eat properly!
Wow wow wow what an AMAZING run! I can’t believe you ran that last mile at that pace! You’re seriously amazing!
Wei-Wei
I drink coconut water occasionally after my longer runs but don’t think it provides the sodium replacement I need during or after a long run. It is very high in potassium compared to numerous sport drinks but not sodium which I need since I live down south (Alabama) and sweat buckets. I am still hunting out the right sports drink for me…
Hey Angela! In regards to coconut water….llllooooovvvveeee it! It is so hydrating, and is great after a workout. I have been drinking it for a few years. It is also really good to cure a hangover (hee hee)! :)
I have loved that song ever since I first heard it on Dance Dance Revolution!
I am a pretty novice runner, so I don’t usually do more than 3 or 4 miles at a time. And, since that is less than an hour, I do not take any food or water with me when I run (where would I put it anyway?!), but recently I have been eating a square or two of high-quality dark chocolate about half an hour before I run.
I also eat a square of two of dark chocolate (85% dark) before my run. If it doesn’t provide a physical push for my run, it definitely provides a mental push. I LOVE CHOCOLATE!!!!!!! Any excuse to eat it :0)
I can’t really comment on the long runs (I am a running wimp) but I am excited that you’re going to an antique market! I LOVE antiques but have never heard of a market for them! I hope you take lots of pictures!!
It depends on the time of day and the weather plays a role also.
I dont run anymore cause of my knees but before an intense workout I fuel up with slow digesting protein and a good amount of carbs!
I have also read a lot about the wonderful benefits of coconut water so I finally tried some . . . and it’s absolutely disgusting! It has a horrible aftertaste that I can’t force myself to drink. Although, Naked juice now has a Naked Smoothie made with coconut water which taste mush better. I do like those but unfortunately I didn’t notice an increase in energy. I still drink them though b/c there are many other benefits I’m sure my body is getting that I can’t feel.
Hey Angela! I LOVE and highly recommend coconut water. Vita Coco is my favourite brand http://www.vitacoco.com/ I prefer it over the O.N.E and Zico brands. It enters your system really quickly and is incredibly refreshing. Brendan Brazier (formulator of Vega) swears by it and is a big fan..I tried it after reading his book a few years ago and have been hooked ever since.
Before a workout I’ll sometimes have a small cup of coconut water and one big date..and my energy levels are great!! I hope you try and enjoy it!
I replaced my sports drink (first Gatorade, then Vitamin Water, then Smart Water) with coconut water about a year ago. At first I couldn’t stand the taste, but the taste grew on me. It’s still not my favorite flavor, but at least I know with the coconut water, it’s a minimally processed sports drink as opposed to the previously mentioned ones. I do agree with a Marianne, though, that it doesn’t provide sodium. But I eat some salty nuts afterwards and that seems to do the trick (also provides some protein as well). My runs only are about 3-5 miles long so I usually just bring a sports bottle filled with the coconut water. I didn’t think of bringing dates – I’ll have to try that one on my next longer run.
Wow- what a great run! I love great negative splits like that — and they are tough! Good job!
I drink alot of water and usually watered down gatorade for my long runs. I also like to bring a little bag of sport beans or just jelly beans. They seem to sit well in my stomach and give me a little extra boost. I’ve tried having 1/2 or 1/3 banana on runs and it just sits like a rock in my stomach. I haven’t tried coconut water, but I’d like to!
Have fun at the Antique Mall and awesome job on the long run! I don’t usually run for more than an hour bot for runs around that mark I have a mini Luna bar before hand. I can’t eat during a run, I feel so sick!
Awesome run lady!
Angela – you.are.amazing!
Thanks for the link to my “Healthy Zucchini Bread Power Scuffins”!! They are *just* as tasty the morning after! :0)
I just started doing the GM in the vita mix and it’s amazing. I think the vita mix is what makes it.
Hi Angela-
I depend on coconut water to make it through my longer runs- I can’t eat anything while running and coconut water is the perfect way for me to boost my energy levels. I agree with Jess- Vitacoco is much yummier than other brands.
I am so impressed by your splits! I’m in 115 degree weather today here in Damascus and haven’t been for a run in three months (even scarier than the heat are the men who trail after me if I wear spandex running pants :) I can’t wait to get back to my running routine in Boston and try negative splits!
What a great run, it must have been tough!! I had forgotten all about that song but I used to love it.
Impressed with your ability to pull it out like that in the last mile! Those medijol dates must have done the trick!