{I Love You, Running}

With Valentine’s Day here, I find myself feeling all sentimental…with running that is. Often I say I love running, or I mention how much I enjoy it. It is hard to describe what my relationship really is with the sport that involves simply putting one foot in front of the other, but so much more at the same time. I always view Valentine’s day as a celebration of the things we love, not just the one we love. Detailed below is my love affair with running.
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My love affair with the sport of running began back in the seventh grade. I went out for track for the sole reason that my friends were going to be there. I remembered racing well at elementary track days and wanted to be where my friends were, so it was on that March or April day that I don’t remember that it all began. So much for love at first site.

At first our relationship was filled with feelings of trepidation. I liked it, but I didn’t. It was fun, but it wasn’t. It was like a first date where you like parts of the night, but other parts leave you not so sure. Over the course of that first spring, I slowly became more comfortable with the feeling of running, the way track meets worked, and the strategies to the events. Ribboning in our relays and events made it more fun, too. At the time I had no idea what cross country really even was.

Eighth grade began the second date phase of our love affair. The track season came and went with a similar track experience as the year before, but with a motivation to see running again. I was kind of into running.

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As a freshman I still played volleyball, but secretly loved the running we had to do. Others seemed to complain about it so much, but I really didn’t mind. It was similar to liking the guy that your not supposed to like. The forbidden love. The guy who doesn’t fit in with your group, the person your friends would tell you not to date, the person who might not be your type, yet you are strangely and intriguingly attracted from afar. The spring track season had me out on the track again. The feelings were mutual, but it was just a strong like at this time. It wasn’t love. Perhaps part of that had to do with the fact I was in mostly sprinting events.

Awesome bangs back then!

Awesome bangs back then!

As a sophomore I was still playing volleyball. I rocked out the mile runs we had to do the beginning weeks of practice. I even enjoyed them, but I didn’t tell anyone. I kept my blooming feelings a secret lest anybody judge me or have unkind things to say about me having a serious crush on running. During my sophomore year of track I did similar events as the year before, but the 400 and I got much better aquatinted. I loved the endurance you needed and the jello legs during the last 100. Good thing too since most of the time I was in the 4x400m relay and the open 400. I started training with the middle distance runners sprinting some days and doing longer workouts other days. The 400 put a spark in our love affair; this was more than a strong like.

During that spring and summer I thought long and hard about my growing feelings for running. I knew if I chose cross country that fall my friends wouldn’t encourage my relationship with running. My friends played volleyball. Running didn’t fit into the mix I was supposed to be in. That summer I trained to be in shape for whatever sport I might end up with. Most of those training mornings involved running 2-4 miles. In my heart I knew I couldn’t deny my feelings. Even if it was the unpopular choice, I couldn’t ignore my discontent with volleyball.

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I’m in the back (right).

That fall I showed up for my first cross country practice nervous, excited, and hopeful that it would work out between us. It is scary to put your feelings out there and go for it. I could tell my coaches weren’t sure what they were going to get from the new addition junior. After our first practice I think I gave them a clue as I was able to easily run with the varsity girls returning from last year.

Cross country was hard and challenging nearly everyday, and I loved it. During my first season of CC I pushed through side aches, 800m and mile repeats, tempo runs, long runs, and all the aches and pains associated with it. I made friends with a group of great people I would have never hung out with had it not been for CC.  I had the experience of our team winning our conference championship twice and almost making it to state.  Track became more fun, too, as I was now in longer distance events.  Our 4x800m relay broke a school record, a conference meet record, and ran at sectionals.  All of these successes showed my that in life you get what you put in.

I saw myself develop a confidence I didn’t know I had, a sense of self-esteem that was hidden by former insecurities, and success I didn’t know I was capable of. I fell completely, madly and totally in love…with running! Taking the leap into running meant giving up worries and fears of what others might think, and picking something for myself-it is and was undeniably the best choice I ever could have made.

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Proof that I’ve always turned my legs in when running. I’m getting better though.

Falling so deep for running meant I saw my friends less during CC, which was probably for the better-they couldn’t begin to understand my relationship with running, most still can’t today. It meant I missed out on some social events others were in, but I attended gatherings I wouldn’t have had the chance, too. It sort of marked the beginning of my two identities-Sarah the Runner and Sarah the other Person. Some people know that I’m a runner (okay most people), but some have no idea. I don’t usually go around proudly stating my love for the sport that so many loathe and hate.

In my post-high school days my love affair has only bloomed as running and I have got to know each other in new ways. Longer runs, hillier routes, speedier sweat sessions, and running through the seasons outdoors. We ran through deaths, my parent’s divorce, my own commitment issues, long distance relationships, regular challenges that go with college, and watching someone you love struggle with mental health and drug addiction issues. We ran trails, bluffs, river-side bike paths, and city streets. We ran through new jobs, nights on the town with friends, 21st birthdays, marriage proposals, and first-time real adult jobs.

Our love grew and bloomed, but not without its challenges. During a brief times in my college days I turned away from running. When life felt so out of control that even running couldn’t help, I stopped running more than a mile or two.  This separation was brief!
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Today we are going strong 17 years later. Some of you might have stopped reading this crazy devotion to a sport already. Others may think I’ve lost it. While this is sort of a fun spirited way to honor a sport, hobby, and passion of mine in light of Valentine’s Day, I do also credit this love of mine with so many positive things. And, when I think about it, what in my life do I have today that I still love from 17 years ago…almost nothing. This is the longest love I’ve chosen and experienced for myself. Obviously, not like that of for a husband, friend, or family member, but often just as real.

Even today running is not always the popular choice amongst people I know. But, I’m reminded multiple times a week how great this sport is and why I’m so into it. Ultimately, you can’t pick who you love, but I wouldn’t have it any other way. Running never takes more than it gives back. Running and I are in it for the long haul.

Happy Valentines Day, Running!

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A little locker sign nostalgia!

{Friday Fab 5…Be Your Own Valentine, Dueling Pianos, Pearl Street Brewery, Tree Love, and Picky Bars}

Happy Valentine’s Day everyone! I’ve always had a love-hate relationship with this holiday because it focuses too much on needing a special someone to be happy when we really should all…
{#1-Love Ourselves First}

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This Valentine’s Day be your OWN valentine. Love yourself first! Do something sweet for yourself. Take yourself somewhere you’d love. Enjoy something special this vday Friday for YOU!

{#2-Pearl Street Brewery}

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I’ve always loved their Downtown Brown, and now I love their Pale Ale, too. Ryan and I had a dinner and drink date after our trail run Sunday where we enjoyed some local brew.

{#3-Tree Love}

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Remember how I love trees?! Well this is one I run by often. Pair it with a winter sunset and you’ve got some great natural beauty.

{#4-Picky Bars}

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I’m loving Picky Bars lately. They are a great afternoon/pre-run fuel. Smooth Caffeinator was awesome!

{#5-Dueling Pianos}

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This is what our Valentine’s Day evening has in store for us. Good friends, dueling pianos, and fun!

Happy Weekend! XOXO

{Wisconsin Marathon Training-Week 6}

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This week was a down week in our training plan. It was nice to have some lower mile runs this week as we both were pretty busy outside the running world. As you will see below, we only ran two of our runs together this week as our schedules didn’t really allow for us to log any other miles together.

Monday-3 miles (Ryan)

Tuesday-3 miles both of us

Wednesday-5 miles (Sarah)

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5 miles fueled by Picky Bars. You know it has been a cold winter when the temperature above feels normal and not cold.

Friday-6 miles (Ryan on treadmill)

Saturday-8.5 mile trail run (Sarah)
I’ll warn you in advance that I took a gazillion pictures on this run. I knew I had no pictures from earlier this week, the run was amazingly beautiful, and Ryan HATES when we stop for 30 seconds to take a picture and start running again. It makes him instantly grouchy, so I try my best to avoid the start and stops when running with him.

My decision to drive 35+ minutes to get my run in was based on having other errands to run, and the fact that I am bored to death of running the same freakin’ routes in the city I live. Seriously, bored out of my mind. So I grabbed a Bearded Brothers for some pre-run fuel, my shopping list for post-run, and jumped in the car to run somewhere different. I secretly hoped my favorite trail would be runable. And, yes, runable is a word!
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This run was also my favorite run of the winter so far.  I soaked up the vitamin D and was high on endorphins for the entire run.  I also was pleasantly surprised to find my favorite trail to run on in the summer was perfectly groomed by this winter’s snowshoers and skiers.  I was beyond pumped to find the trail in excellent condition.  I welcomed the new terrain and scenery with smiles and a happy heart.  The 8.5 miles below passed by faster than most miles I can remember.  I love runs where you get so taken away by the scenery, your music, and/or, the weather that the miles fly by.  Saturday was just one of those runs that makes you fall repeatedly in love with running.  Just you, nature, the crunch of your feet on snow, and the sunshine.  Perfect!

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My favorite tree in winter (left), sunshine on snow, and my shadow.

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When I got to the part of the trail that goes under the highway, I couldn’t figure out at first why I had to nearly duck in the tunnel. Upon exiting the other side I realized there was some two feet of frozen material making the tunnel seem shorter. Proof is in the photos. It was neat.

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As much as I enjoy training with my husband, running alone is still time very much cherished by me. I’d be lying if I said that I don’t miss my alone miles at times. I don’t seem to forget about miles, my troubles, or my to do list when running with the husband versus running alone. The mental fix isn’t the same. Some days though I know that without him training with me, I’d be tempted to skip a run here or there. This run was the break I needed to feel good about training and the many miles we have ahead of us in the coming weeks.
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Post-trail run my jacket and hair were partially frozen. After all that sun and endorphins though I just didn’t care.

Sunday-Yoga Class and 5 mile trail run (both of us)

We ended up staying with friends in the city where I love to run trails is, and we all got up and went to a delicious breakfast in the a.m.  I had one of the best veggie omelets EVER.  Then it was onto yoga which was the perfect way to stretch out our tight runner muscles, reflect on the past week, and relax the mind.  After yoga we hit up a nearby coffee joint, Moka, that we hadn’t been inside (I had never been to).  Their decor was modern and fun, the coffee delicious, and the company…well, amazing.

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Then it was time for some guy time and girl time. The guys headed to some hunting, boating, RV show and the girls caught up on some qualify TV, Keeping Up With the Kardashians. Finally, it was time for us to get in some more miles, and I suggested the gorgeous trail I ran yesterday. Since my Garmin’s battery had died, I guesstimated the miles to be around 5 based on the day before’s run. The husband enjoyed the change in scenery on our run, too.

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Ryan’s Tip of the Week-Stretching is important to feeling good when running. Even though it can be easy to skip (Sarah and I do this all the time), the end result is a happier and healthier runner. Yoga is a great way for runners to stretch and strengthen their muscles and yes, even for guys.

Sarah’s Tip of the Week-Vary your runs even when training with other people. Some people prefer to be on their own for most of their runs. Other runners thrive on the company of others. No matter what your preferred training method is be sure to add in variety by running alone and with others. The balance you get from doing both is rewarding and rejuvenating. Seek out other runners who you work with, running clubs, and fitness groups to meet other active individuals.

Total Miles-
Ryan-17 miles
Sarah-21.5 miles

{Friday Fab 5-Snicker Chex Mix, Map Art, Chester Woods 50k, Slow Cooker Lasagna,…}

{#1-Snickers Chex Mix}

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Last weekend for the Super Bowl we had a few friends over. I love any opportunity to make new recipes and the husband loves Snickers, so I knew this would be a good one. It ended up completely exceeding my expectations. Amazing! Seriously-go to the grocery store and get the ingredients to make this NOW! Definitely a treat not to keep in the house all the time as it’s addicting. I took the rest of ours to share with other teachers at school. The husband got home on Monday night, saw the empty container, and demanded to know where the Snickers Chex Mix was. He was mad that I took it to school. It is that good. Another favorite of the night was the Feta-Stuffed Buffalo Chicken Meatballs I made. They were yummy!

{#2-Lululemon Keep It Up Jacket}

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In a Wisconsin Marathon Training post a few weeks ago, I mentioned my new favorite running jacket. When I bought the jacket I wasn’t completely sure it was worth the money (I put my x-mas gift cards towards the purchase of the jacket). The jacket seemed so simple, almost a bit boring.

Shockingly, I don’t own another black running jacket for cold weather so I decided to keep it. Taking it out for its first run, it was love at first mile. The jacket stays put, the soft shell blocks wind and repels wet snow without trapping heat, and keeps me warm. The hood isn’t annoying, you can button the hood without wearing the hood providing neck warmth, and remove it completely if you want. As you run and warm up a mile or two in, you can hold the jacket open in place with magnetic fasteners on either side of the zipper. It is easy to layer under and does look stylish, too. If you’re looking for a new jacket to wear in the winter weather that has been colder than most for many, this is a great choice.

{#3-Slow Cooker Lasagna}
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Hate making lasagna because of its time consuming layers? Then try this super easy to make, fast cooking time, and delicious to eat version. Plus, there are so many ways to personalize this dish to your liking; you can choose your favorite sauce, cheese(s), veggies, and even pasta type if lasagna isn’t your thing.

{#4-Map Wall Art Project}

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I have an obsession with daydreaming about travel. Wanderlust gets the best of me at least once a day. I’m grateful of the places I’ve gotten to visit despite my not-so-full Passport. I love reminiscing about the places I’ve (we’ve) visited, the food and beers I tried, and the sights of each place.

To remember and revisit these memories, spend more time cherishing the travels I’ve made, and to remain inspired to enjoy the journey-I created this map art project. Each pin represents a place the husband and I have been either together or on our own. The purple pins represent my travels and the teal pins represent the husband’s travels. Most of the pins represent OUR travels.

One of my favorite things to do with the husband is travel as he is my favorite travel companion. We simply have so much fun exploring together, talking, and life dreaming. It’s our philosophy that {Home Is Wherever I’m With You}. The song Home by Edward Sharpe and the Magnetics Zeros is basically our theme song! 🙂

To make the larger map I purchased a map that was appealing to my eye and matched the colors in our family room. I then glued the map to foam board that the husband cut to size with an utility knife.

Then came the fun part-putting in our pins. Reminiscing over our travels before we were a twosome and after was a great way to spend an evening. We then put the map in a frame leaving out the glass. Each time I look at our project on the wall I’m reminded of travels past and coming in the future, and my heart skips a beat.

The last step of the project is putting the black and white photos taken from our different travels on the wall surrounding the map. I’ll be sure to share a photo when this is complete. All we have to do is hang the photos.

{#5-Chester Woods 50k}
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I officially registered for my first ultra marathon (50k) as of a few weeks ago. I had a race schedule change to the Chester Woods 50k rather than the Kettle 50k. The Chester Woods was closer, half the cost, and in the morning-all logical reasons to switch. Plus I’ll need the husband’s support, so it worked better for him, too. So scary, but so excited for this next adventure!

Anyone have a new distance on their race calendar this year? Don’t forget…get Snickers ingredients NOW. It is worth the break in clean eating.

Happy Weekend and eating of Snicker Chex Mix!

{Fueling for the Long Run or How not to have stomach cramps, want to die of hunger, or crap your pants on a run…yes, I just said that}

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After far too many stomachaches post-long runs and sometimes feeling sluggish after certain runs, I started to do some research. I bought the book, Performance Nutrition for Runners by Matt Fitzgerald, and learned so much about fueling my body for running. If you’ve had issues with fueling I strongly recommend you purchase this book. He breaks fueling for running down into easy to follow ideas that you can take home to your kitchen and use on the run.

One of his first chapters breaks running down into his four principles of healthy eating.

1) Eat Natural Foods-think more fruits and veggies, less processed grains, more organic and phytonutrients.
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This was a hard one for me in the beginning. I felt like I relied on carbs so much to get through my runs and before and after runs. While runners do need carbs, we also need real carbs and real food. Last summer I was having one of the best training cycles and even managed to lose a few pounds by eating more natural foods. Ryan and I had started to really cut out processed foods. I felt better on my runs, before my runs, and after my runs. Initially I felt I needed those processed carbs (crackers, granola bars that weren’t so healthy, etc.), but as my eating improved so did my desire for more real foods and my running.

Natural foods should include eating lots of phytonutrients. Phytonutrients are foods with the most antioxidants in them. Fitzgerald includes the following list of top antioxidant foods in his book (ranking means nothing-they are all highest foods in antioxidants-according to USDA)
1. small red beans
2. wild blueberries
3. red kidney beans
4. pinto beans
5. cranberries
6. artichokes
7. blackberries
8. prunes
9. raspberries
10. strawberries
11. red delicious apples
12. granny smith apples
13. pecans
14. sweet cherries
15. black plums
16. russet potatoes
17. black beans (dried)
18. plums
19. Gala apples
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2) Eat A Balance and Variety of Foods

Eat a wide range of fruits and veggies, protein, carbs, etc. Don’t eat the same meals all the time. Change things up; don’t always eat one type of meat or wheat.

3) Balance Your Energy Intake With Your Energy Needs

This means taking in calories you burn and not more than you burn. The key is balance for runners who are training for performance. Your body needs a certain amount of fuel to perform. Depriving yourself of what your body needs will do little to help you be successful in a race or in losing weight, but at the same time a three mile run doesn’t earn you a hamburger and french fries or a pint of Ben & Jerry’s.  Overeating/compensating for miles ran is a top rule runners break.  Yes, running burns more calories than nearly all other forms of exercise.  No, you cannot eat whatever you want, whenever you want, no matter how far you run.  If you can, we can’t be friends, and you should still consider your health not just the number on a scale…so there.

4) Customize Your Diet to Your Needs
Maybe you are lactose intolerant (me), maybe you have an allergy or intolerance to gluten, etc. Tailor your diet to get the nutrients you miss from certain foods from other places. Fitzgerald recommends keeping a food and workout journal to help build the connection between what foods might be hindering your running or workout performance, and to help see how healthy fueling (real food and balance) can improve the quality of your workouts and how you feel.

In chapter 2, Fitzgerald goes into detail about the right balance of carbohydrates, fats, and protein for runners while also emphasizing what I said in week 5’s training-we are all unique and may have special dietary needs as runners. We have to play with these levels and balances until we find what works best for us. He suggests runners get 40-70% of their calories from carbs or 3-5g/lb, 20-40% of their calories from fat or 0.7-1.4g/lb, and 15-25% of their calories from protein or 0.6-0.9g/lb. Again, this may seem like quite a range, but we are each different in our training levels, abilities, and metabolic processes.

This is where the food/exercise journal comes in handy. Studying your food/exercise journal can reveal issues with your diet. For example, bonking during workouts may mean you are not eating enough carbs. Lingering muscles soreness (I guess I need to read my own advice) could be a sign of too few proteins and/or fats in your diet. Frequent injuries signal you may be short on protein in your diet. Once you find the right balance for yourself, you wouldn’t need to keep the journal going all the time if it felt overwhelming. I don’t keep a food/exercise journal anymore, but it did help me figure out some fueling issues when training for my 2nd and 3rd marathons.

For morning runs I eat either an english muffin with peanut butter or a small bowl of oatmeal pre-run with fruit. For afternoon runs, I eat a sandwich, leftovers, whatever I like, BUT I consider my portion size in relation to how far away my run is planned. Running sooner=smaller portion. Running later=larger portion. Running on a full stomach will simply make your muscles and stomach compete for much needed blood giving you a stomachache and making you feel like junk. In the beginning, I stuck to bland and simple foods as I didn’t know how my body would handle the food. For long runs of 20 miles or more I switch to a bagel for breakfast to get some extra carbs in my system. This is also my go to pre-race meal for the extra calories and carbs. I don’t eat bagels on regular days as I don’t need all those calories or carbs to function throughout a regular day or run.

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Before an afternoon run I reach for a Bearded Brother Energy Bar or Picky Bar with fruit, or if I’m not too hungry just fruit.

Fitzgerald also goes into detail about good carbs for runners versus bad carbs for runners, what fats to eat more and less of, as well as foods with quality proteins in them. He also devotes an entire chapter to improving your body composition (i.e. lose weight) in a healthy way for active people.  Strength moves are included that will not only make you more lean, but stronger as a runner, too.
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The book devotes an entire chapter to hydration including more reasons why Gatorade may not be the best choice of drink for some runners, how to use GU properly (there is a good way and a bad way-hint: don’t mix GU’s and sports drinks within 20-30 minutes of each other; way too much sugar for the digestive system to handle), and charts of information on all types of electrolyte drinks on the market.

As for my hydration needs I usually stick with water (adding fruit for flavor and extra phytonutrients often), and over the past year have started drinking Nuun before, during, or after SOME runs in addition to Ultima for its convenience and fizz. I try to drink one to two liters of water on most days regardless of my runs or workouts. For runs less than 90 minutes I stick to water. Runs over 90 minutes require the replacement of electrolytes so I turn to Nuun or Ultima. Both have been favorite electrolyte drinks because they are easy on my stomach (less sugar). For races, I don’t mind Powerade because it has both protein and carbs.

Hydration and GU’s are an area where I feel all runners really are unique.  Some runners I know hate GU’s.  Some runners (like me) love them.  Some runners have super sensitive stomachs to certain electrolyte drinks others don’t.  Try things.  Document them in a food/exercise journal, and you will find answers and solutions to your fueling issues.  Don’t suffer more than you have to.

When it come to what to eat pre-race, post-race, and post-long run Fitzgerald’s got that covered, too. One of the number one lessons I’ve learned about fueling over the years is the importance of what you eat during the first 30 minutes to and hour after you finish your run. Eat nothing and you’ve missed a key window to muscle recovery, fighting off illness due to a weakened immune system caused by running, and a chance at a quality or improved future workout. The first hour post-workout is a key time to take in proteins and carbohydrates.
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The book suggests options, but my old standby is an english muffin with peanut butter, some hydration drink or juice I’ve made from my juicer, and water. My muscles recover faster, I feel better on future runs, and I don’t get sick like I used to when I recover right.

During my training for my first few marathons I got sick in the final weeks before the big race day. Frustrating-Completely  My fault?  Yes!  But why? I didn’t recover right with fuel or get enough sleep (something the book references, too, but I’m still a work in progress on this one). Post-long run I used to choose Mike and Ike’s, the nearest candy bar, or ice cream pint Cookie Monster style (nom-nom-nom) or eat nothing because my stomach hurt instead of replenishing both the proteins and the carbs in a healthy way like my body needed (holy long sentence Batman).  I’ve since gotten wiser; more real foods, balance, and variety in the first 60 minutes post-long run equals a happier body and runner later.
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Another topic in the book-snacking right. His top 5 healthy snacks for runner 1-energy bars (cue Bearded Brothers or Picky Bars), 2-Soup Cups such as Nice Spice, 3-fresh fruit (see list of phytonutrients above and add variety by changing up your choices everyday), 4-fruit smoothies (juice it up), and 5-trail mix (not the candy-like ones filled with M & M’s and chocolate chips…that’s just, well, candy).
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Other topics included in this book include special needs of runners (i.e. women runners vs. men runners), tips for eating out, meal plans, and supplements. Eating out has always been a challenge for me as I see it as a chance to treat myself. In the last year I’ve really started to notice the difference in how food makes me feel. I’ve slowly started making changes to my food choices when eating out. Last week at the Olive Garden for example, I chose the tilapia and asparagus with a breadstick in place of the calorie laden alfredo and breadsticks. After the meal I felt satisfied and full of energy rather than in a carbohydrate coma. Treating myself is great, but it doesn’t replace the positive feeling of fueling the body well. Moderation is key!  I ate the breadstick after all.  If you can pass one of those up, then more power to you.

This post is long, and I could go on forever.  Many of my ideas and starting points came from the book Performance Nutrition for Runners by Matt Fitzgerald combined with good old trial and error.  Check out his book for more details!  Also, I’m always open to specific questions, too.  Did something not make sense?  Want more ideas?  Have a suggestion or fueling lesson you learned the hard way?  Send me an email or comment below.  One of the best things about running and talking to other runners is learning from each other.

{Motivational Monday-Best Post-Workout Foods}

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Since I’ll be wrapping up my Fueling for the Long Run post tonight, I thought I’d share a quick motivation to eat the right foods…perhaps more importantly I should say real foods to power your workouts and recover after.

It’s easy to reach for foods that are fast, easy to prepare, and not so healthy for us when you are starving post-run. These are the moments you learn the hard way not to go grocery shopping in or else you’ll come home with bags full of things seven year olds would have begged for; foods you haven’t bought in years or ever.

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To avoid this sabotaging hungry take over, make sure to have healthy snacks at home. Remove the temptation and replace it with healthy foods you would reach for. Here are 14 foods to eat post-workout to that will leave you feeling happy and accomplished not defeated after the fact.

Stay tuned for my fueling for the long run post tonight. Happy Monday!

{Wisconsin Marathon Training-Week 5/Fueling for Your Training}

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Monday-3 miles on the treadmill
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It was too cold for outside running today. The weather channel’s choice of background is slightly deceptive. True-the sun may have been shining, but at temperatures this cold it is quite unnoticed. Regardless of the temperatures staying hydrated is always important. One of my favorite ways to get myself to drink more water is to add fruit to water to add some flavor. My favorite-simple lemons in water. Ryan takes his water straight up.

Tuesday-6 miles on the treadmill

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This was a rough run for me. I actually wavered between throwing my iPhone against the nearby wall and bursting into tears. I kept it together (barely) but had to walk .75 miles to regain my composure. Treadmill runs do little for my mental health during the run-that comes later. Ryan on the other hand, rocked his miles out like the devoted-training-for-his-first-marathon guy he is.

Wednesday-6 miles outside (!) and Ryan lifted
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This run was a cold one with chilly winds blowing and gusting, but it was a chance to get outdoors. It was an ok run, but not one that made you love running. It made you more love running when you were done.

Thursday-Danced it up in my cowboy boots for several hours
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Friday-Ryan lifted after work and I skied it up on a school field trip
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Saturday-12 mile long run outside
Saturday’s long run was the warmest day we had this week.  The temperature was 18 degrees with no windchill. That is right no windchill.  As a result, there was no chance of us running inside today.  The windchill was slightly misleading as the wind certainly had a chill, but running in the fresh air on open road was so refreshing.

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That is bare road folks…the first run of the winter that had more than a few open blocks.

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Half way through our run we were feeling great. We swung by the house for a drink and were back on the road. I thought about taking a GU, but didn’t really feel hungry and I usually prefer not to take GU’s on runs of 13 miles or less. Ryan was sticking with the same plan. When I first started marathon training, I needed more calories to finish my runs and learned the hard way what calories worked for me. I don’t believe in set rules for all. We each have different bodies and will, therefore, require different foods and drinks for fuel. I am not a dietician, nutritionist, or certified anything when it comes to fueling needs of runners. I simply have ran and found what worked through my own experiences. Below are some of my personal findings with eating on the run or preparing to run.

During my first marathon training cycle, I started getting stomach cramps that would last hours after long runs. Sometimes they started during runs after taking in some form of fuel. I felt trapped; I needed to eat or I would be starving, low on energy, and unable to finish my long runs, but I was feeling sick from what I was eating.

Learning what foods you can eat and can’t eat on long runs requires some experimenting. There is no way to know for sure until you try things out. I remember it being a frustrating time. You are hungry, need fuel to accomplish quality runs, but know you are going to feel sick later. Ugh! You can try not fueling, but you will bonk and runs will feel way worse than they need to. Try no to get frustrated if this is happening to you. We all learn by doing.

After far too many stomachaches post-long runs, I started to do some research. I bought the book, Performance Nutrition for Runners by Matt Fitzgerald, and learned so much about fueling my body for running. If you’ve had issues with fueling I strongly recommend you purchase this book. He breaks fueling for running down into easy to follow ideas that you can take home to your kitchen and use on the run.
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I learned that so called sports bars and drinks that had lots of sugar were giving me my stomach cramps and really were not designed for runners. I swapped out sugary Gatorade for G2 and felt some improvement.  I later switched G2 for Ultima Replenisher which has no sugars, artificial flavors, colors, or sweeteners that were easier on my stomach. I also ditched the Snickers Marathon bars and Power Bars for GU’s and simple granola bars that were easier for my stomach to digest. Some of the experimenting was simply getting used to digesting foods while on the run. I can now eat more real foods than ever before because my body has learned to fuel my muscles and supply blood to my stomach at the same time (in moderation). When it comes to fueling the body for running, eating real food for meals and snacks leading up to runs is almost always the most filling, easiest digested, and the best for you. Since this post is already getting long, I’ve made a separate post for those of you who have asked me questions about fueling for long-runs-Fueling for the Long Run

As for Saturday’s run and fueling, our run continued to go well however around mile nine the damp, cold air started to chill the muscles and joints. Around mile ten we both got hungry. The next couple miles were a little challenging being hungry and having cold set in. The last mile home we talked only of which Bearded Brothers flavor we would eat and the Nuun flavor we would drink when we got home. Definitely should have at least brought a couple GU’s along just in case. Other than the hunger and cold, we both felt great on our longest run of our training plan thus far.
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12 miles is Ryan’s longest training run ever. He has ran four half marathons, but never ran training runs longer than 10 or 11 miles. We are unconcerned by pace right now as winter always causes slower times and greater perceived effort.

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Bearded Brothers is a new favorite bar of ours. Bearded Brothers bars are 100% natural with organic ingredients, vegan, gluten free, soy free AND taste delicious. Plus, they come in compostable packaging.

I am not always a huge bar person, but sometimes they are perfect for a pre-run snack or post-run snack. I love that Bearded Brothers offers a healthy and natural snack. I usually prefer to eat a meal 1.5 hours before a longer run. I can eat a smaller meal or snack minutes before leaving for a run. This training cycle we are both trying to eat healthier and not use our miles run and hard burned. In the beginning of my marathon training I often rewarded myself with treats and candy after long runs. After running more miles and marathons, I felt the need to do that less and less. I’m trying to continue on the healthy eating path as it really does make me feel better on a regular basis and I think I run better, too.

Ryan agrees with the feeling better when we eat better, and we are both looking to get in better shape. After our long run Saturday and Bearded Brothers snack we roasted up some chicken and veggies for dinner. I’d eaten most of my veggies when I thought to take this picture. We did enjoy some frozen yogurt later in the evening as we were hungry again.

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Balancing the hunger you can experience with marathon training and eating healthy can be a challenge. Making sure to fuel properly in advance of a long run and during a long run can prevent post-run pig out sessions. I also follow the rule that I only eat when I’m hungry. I’ve never been a snack just to snack person. I truly eat when I’m hungry and don’t when I’m not. Sometimes this gets me in trouble like on Wednesday when I didn’t feel hungry at lunch. I was then starving on my run on Wednesday.

Ryan’s Tip of the Week-As runs start to get longer, break the miles up into smaller sections to give yourself a better mental approach to the distance. This week I looked at the 12 miles, my longest training run yet, as a six mile loop and then an out and back six miles (3 out, 3 back). This approach mentally broke up the run making the distance seem much less mentally challenging.

Sarah’s Tip of the Week-Make sure to listen to your body and provide it appropriate hydration and fuel as your runs get longer. Rather than get frustrated if you bonk or have a rough time fueling, think of it as part of the training process. You are not just training your mind and legs to go the distance, but your entire body to travel many miles. Check out my fueling for the long run post tomorrow for more details-How to Fuel for the Long Run.

Total Miles-27 miles

{Friday Fab 5-Pesto Pasta with Sun Dried Tomatoes, Cinderella,…}

{#1-Pesto Pasta with Sun Dried Tomatoes}
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Ryan says these photos don’t do this meal justice. It was amazing. If you like pesto, then you’ll love this dish! Photo Source

{#2-Skiing}

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The husband and I went skiing for our date of the week last Sunday, and I will be on the slopes all day today. The difference today-I will be on a skiing field trip with 110 eighth graders, most whom have never skied before. Should be fun for all and entertaining!

{#3-Cinderella, aka me, is moving to Cape Town}

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Just kidding! With some free time this week as a result of two more freezing cold days (formerly known as snow days) and too many quizzes on Facebook, it appears that I would have been Cinderella and that I would be most fit living in Cape Town. Both descriptions fit me to a t and Cinderella is know for her special glass slipper that was really a heel so it must be true! Please tell me I’m not the only person wasting time in this way.

{#4-Upcycling Candles}

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I hate wasting leftover wax in candles, and since I burn through so many so fast, I reuse the leftover wax to make new layer candles. The pictures sort of outline the steps or visit this link how to upcycle candles for more details. You are then left with (mostly) clean jars for whatever you like. Girls got to save to pay for her race registrations some how.

{#5-Randy Houser, Justin Moore, and Josh Thompson Concert}

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Last night we had a date to see the above three in concert. They were amazing! And, I finally got to wear my new cowboy boots that I bought in July, but couldn’t fit my sprained ankle in! Yeehaw!

Happy Weekend, Y’all!

{Motivation Monday}

Each week is a fresh start. Forget about last week. Today is a new day. You get to decide how you want your week to start. Believe you can and you will! Win out over excuses.

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Whatever your most common excuse, be stronger than it this week. Sort of along the lines of my Don’t Act You Age post, don’t let age or other common lines get you down this week. Look at this guy makin’ it happen!

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Make it happen!

Happy Monday!