Monday already?

I guess I cannot complain since it is a snow day for me so no work and the best part of all…it’s my birthday on Friday! I absolutely LOVE birthdays!

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So it was a busy weekend for me attending the IDEA Personal Training Institute Conference and I learned A LOT of great stuff that I will be sharing with you later this week once I get all of my pictures sorted.

Hold Up!

I will share with you one thing I learned this weekend and that is where the “hold up” comes from in the title: you never want to add flax seed to heat.

That’s right!

I was sitting in a Nutrition Basics seminar given by Teri Mosey and we all had an “ah ha” moment when we heard this!

Don’t bake with it or cook with it! If you see bread in the store with flax seeds in it: don’t buy it! Here’s why:  Flax seeds are high in omega-3 fatty acids and the chemical nature of omega-3’s render them extremely sensitive to heat, light and air. Heating ground flax seeds results in a loss of nutrients and creates free radicals. Free radicals damage our cells, reduce our immunity and leave us susceptible to disease.

So if you decide to make my Protein Flax Oatmeal that I love so much, sprinkle your flax seed on top of the oatmeal instead of cooking it in the pot with other ingredients.

Protein Flax Oatmeal

Also, try to buy whole flax seed and ground it yourself with a coffee grinder. Store any extra in a mason jar in the fridge. You will get more benefits from grinding it yourself than buying it ground already.

Flax Seed

(photo credit Popsugar)

I had many “ah ha” moments in Teri’s seminar and I will be sharing them with you later this week.

Fuel Up!

I mentioned here on Friday how I am trying to focus more on fueling properly for my runs. This weekend I experimented a bit and it went well. What you eat the day before a run or race is just as important as what you eat the day of a race. I was scheduled to run 14 miles on Sunday. Here is what I ate Saturday:
6:30am- Protein Flax Oatmeal

7:15am- Grande Skinny Mocha (I have been on a mocha kick lately!)

9:30am- Powerful Yogurt (they were giving out samples of these at the conference and THEY. ARE. AWESOME! The Maple Flavor was their newest one and it was delicious: 25 grams of protein, gluten-free and all natural! Honestly, I could substitute this in for one of my protein shakes any day!

Powerful Yogurt

11:45am- KIND Dark Chocolate and Sea Salt Bar

1:15pm- Ground Turkey and Cheese Whole Wheat Burrito and 1 hard-boiled egg

4:00pm- Raw almonds and blueberries

7:00pm- Two ground turkey tacos with cheese, salsa, and guacamole

I felt great that evening and I knew I got enough carbs in for the day and for my big run on Sunday! I just happened to have a lot of ground turkey left over from earlier in the week but you can always substitute a PB&J sandwich or even a turkey sandwich. Another idea is a baked potato loaded with broccoli or spinach, cheese, mushrooms and Greek yogurt as sour cream.

Sunday morning leading up to my run I had this:

7:00am- Protein Flax Oatmeal (I am a creature of habit!)

9:30am- Medium Mocha

11:50am- Cherry Pie Larabar

12:37pm- Headed out for my run!

While running, I have always just “winged it” when it came to fueling and would drink and eat something whenever I felt like it. I don’t recommend that! A general rule is that runners should consume 30 to 60 grams of carbohydrate each hour that they are running. After an hour, your tank will be empty, and once you hit empty it is very hard to recover. I read many recommendations about starting to take in fuel every 30-minutes so that is what I tried on Sunday. Every 30-minutes I would have half of a Justin’s Almond Butter packet and some water. I also walked during these fuel ups.

I prefer Justin’s Almond Butter with Maple Syrup or honey but there are many gels and sport beans out there so you will have to try them out for yourself. Definitely try them out before race day so you know if your stomach can handle them. I know some runners prefer Twizzlers, gummi bears and even dates. I am curious to try the dates but will need to figure out how to put them in my running tights!

Sunday Run

I have to say I felt pretty good during my run yesterday and am even more excited for the Rite Aid Cleveland Marathon! For long runs, you want to go 1-2 minutes slower than race pace so I kept my pace between 9:00-10:00 minute miles. That was comfortable for me but I need to start going out slower and coming back faster: negative splits.

Here are splits from yesterday:

Mile 1- 9:04

Mile 2- 9:14

Mile 3- 9:12

Mile 4- 9:31

Mile 5- 9:12

Mile 6- 9:24

Mile 7- 9:55

Mile 8- 9:34

Mile 9- 9:42

Mile 10- 10:11

Mile 11- 9:37

Mile 12- 9:38

Mile 13- 10:01

Mile 14- 9:16

I feel decent today: just some minor stiffness and I feel it in my lower back a bit. I will definitely be waiting to see if that will be a recurring thing.

How do you fuel for your runs or workouts? 


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