Friday, June 24, 2016

Metabolic Efficiency

Last Friday I spent my day at a Metabolic Efficiency Certification Course and learned so much. It was so much fun to connect and share ideas and experiences with dieticians, PTs and medical providers from all over the U.S. I went into this thinking I’d personally benefit and would use it for my runners but left with ideas on how to implement the idea of metabolic efficient eating with my patients as well. I also came away considering a new career path in sports nutrition and spent Friday night researching only to discover the $ and time it would take without a lot of job opportunities. Ugh, I hope this isn’t my midlife crisis!

With all the buzz lately on fad diets I’m sure people are thinking this is the same but honestly it makes sense for nearly everyone. We are in a society of fast, quick foods, we grab processed junk on the go and expect or bodies to stay healthy. I was a carb addict for many years, living on bread, cereal and pasta along with sugar! Once I was diagnosed with celiac this all had to change, I cut way down on processed carbs just because of gluten and realized how much I relied on carbs and avoided fats. I have gotten much better overall but it needs work.

What is Metabolic efficiency? Simply it is having your body burn a higher percentage of fat than crabs at a higher exertion level.

Why is it important? No matter how thin someone is or how small their body fat %. As endurance athletes this is important for fueling. The average person has ~ 1,400-2,000 calories of carbs and 50,000-80,000 calories of fat stored! For us this means less fuel during events, leading to less GI distress and ease of racing! I remember the days of carrying 4-5+ gels for a marathon and gagging down those last ones because I needed energy but my stomach was not happy.

Is it healthy? Functioning as a fat burner and eating metabolically fit can result in decreased blood glucose, decreased triglycerides and as a result decreased body fat. For us endurance athletes, recovery is improved and energy increased.
For more information check out Enrg Training and Bob’s posts

Marathon training is officially on and I will be adding in well timed meals with carbs/protein rations to fit my training and added fats as well as limiting excess processed foods. This will mean planning and thinking ahead for meals and snacks. Next week I am having baseline bloodwork done. I have a family history of diabetes, high cholesterol and heart disease so yet another reason to work on better eating. For athletes we can also test to determine paces where fat burning and carb burning are equal (a point we want to increase) which is called Metabolic Efficiency Point.

Luckily my UCAN fits in well

So here goes nothing….time to really focus on nutrition! Anyone else following this nutrition plan?


Linking up with Jill for Fitness Friday. Have a great weekend, Any fun plans?

Friday, June 17, 2016

Friday Five...Running and Life

Summer break is here, so here's a bit of our life and a little running right now...

1- A new family of bunnies. They have made home under our playset and the kids are so intrigued by them. Such an unplanned lesson in science, animals and talking about how to just let them be! The neighborhood girls spent a morning looking for mom, they think they found her a couple houses away.


2- My new Garmin has the fun features or race predictions! I'd be thrilled to run these times I'm pretty sure Garmin has a a little more faith in my running speed than I do!

3- Another hair donation! With dance done for the year it was time for a cut. She wanted to donate again and was fine with the extra length she'd have to lose. Now just hoping it is long enough for a bun by competition season!

4- Today I am excited to learn! Attending the Metabolic Efficiency Certification for Medical Professionals. I can't wait to learn ways to help myself and others be better athletes and healthier overall.

5-This quote sums up me as a runner! I am such a mental runner. Last week I beat my goal speed paces by about 10sec per mile so this week I was pushed even more by Nichole. The goal was 8 minutes under 7:10 well I went into the run with a friend doubting I'd do much faster yet somehow we managed 6:59, 6:55, 6:49 for our paces (8 minutes of speed x 3)! I'm thrilled but am still wondering if my coach is having fun torturing me!

Source

Happy Friday! Any fun weekend plans? Long run for me and some home projects. 
Linking up with Jill for Fitness Friday

Don't forget to enter the Nathan Giveaway, a few days to enter!

Tuesday, June 14, 2016

Summer Run Training & Nathan Giveaway

The heat is here and summer running is in full swing with temps of 90+ last week and humidity making the run tough. I am more of a summer runner than cold winter girl but this was rough! The only positive of cooler running is jacket pockets for my phone and UCAN bar! I've tried just about every belt out there and have complaints about them all! So I was excited to try the Nathan Hipster. I'm even more hapy to say that it stayed put, nice and low on my hips just like I have to wear my belts. Even on my hot, sweaty 12 miler this weekend no chafing at all.



Some wildlife sightings on my run... The turtles have been out like crazy lately. What wildlife have you seen lately?

I've also gotten back to "real" speedwork and it is actually fun! Thanks Nichole :) I'm excited to see how this training cycle goes. I'm finally running paces I haven't been able to hit in years. My leg is almost to full strength, still a little residual after racing that hilly 5K on Mother's Day but about 90% better.

This week will mean a change in training. the past few months I've had the luxury of late starts at work and O at school, not anymore. Summer break is on and she is home so no sneaking in a run while O is at school. I guess better planning will be needed on my part. She can bike with me on shorter runs but still limited with that. Moms of older kids, any tricks? I still have dance time for short runs and morning (which I prefer).

Now for the fun...I have the same Nathan pack (Hipster, SpeedShot Plus & LightBender) to give to one of you!

All opinions are my own, I was provided the Nathan gear.



Tuesday, June 7, 2016

June Goals


May Accomplishments
Run my first half marathon of the year: I ran it, I finished…it wasn’t pretty! Thanks to…
I won a 5K! A week before the half I decided to race a hilly 5K and won 1st woman 2nd behind 1 other guy.
Running 5K with O to start our running year! We dropped thanks to thunderstorms, so no Color Run.
I start working with a coach this month. In just a few short weeks I am doing more speed work and faster paces than ever!
Yoga once a week! Oops, more like once total!
O learned to ride her 2 wheel bike! One morning she said she was ready and just ike that took off, no help at all.
I planted my garden. Corn, cucumbers, tomatoes, peppers (including ghost peppers), basil, lettuce and broccoli

June Goals
I will be taking the Metabolic Efficiency Certification Course for Medical Providers (course rescheduled from May)I can’t wait to use this to improve my training and help others. I’m loving the info in the books so far.
No races in June! Focus on training runs and strength.
Walk at lunch 1-2 days per week
Yoga or pilates weekly My flexibility is awful!
Start bi-weekly mason jar salad groups
Start figuring out winter vacation (yes already!). Any suggestion of good warm weather gluten free friendly resorts?

What did you accomplish in May? What are your June goals?

Stop back later this week for a Nathan giveaway!


Wednesday, June 1, 2016

Global Running Day

Happy Global Running Day! Why not have a day just to celebrate runners and give us an excuse to run (not that we need one). I’m so happy I made that choice almost 15 years ago to train for my first marathon and take the first steps as a runner. I had no idea I’d be where I am now that day I decided to start. Running has brought me so much, both good and bad! I’ve met some great friends, had great races and fun times but also injuries and tough races. All make me stronger and tougher and teach me.
One of my many boots from running!

For Global Running Day I am linking up with Jonesin fora run

Why do you run? Many reasons: 1) to stay healthy and active 2) stress relief 3) to push myself further and reach goals 4) spend time with friends 5) show my daughter that moms can stay active, reach their goals and be role models in sports

How do you plan to celebrate National Running Day? I started the morning with an easy run with Cooper and I’ll end the day with a few miles with my Moms Run This Town group and Athleta for our group celebration run!

How many miles have you run so far this year? Do you have a mileage goal for the year? So far this year 870.5 and I’m aiming for 2016 just because!

What big events do you have on the race calendar so far this year?  I’ve already finished NOLA Marathon and my first 50K. Next big race is a fall marathon (still debating which) and  some halfs in between including RnR Chicago (use the code marathonmom2016 for $15 off and join me!).

Before I leave for a run I must have: Depends on the run but I always grab my phone, Garmin, visor and shoes- duh! Longer runs I need my procompression socks and UCAN Hydrate and starch if 20+ miles

Do you track your runs? If so what do you use? I have an online log that I enter every run but also have a new Garmin 235 that tracks to my phone now, yay!

Who is your favorite running partner? I have Cooper my favorite 4 legged runner, O my favorite kid runner and these girls…my favorite early morning, long run, torture speed running partners!

Plus the MRRT group

What races have you run so far this year? The big ones are Trail Mix 50K and NOLA RnR Marathon.

50K done!

If you have to give someone one piece of advice about running, what would it be?  Don’t be afraid to start, it will be tough but worth it.

Describe your relationship with running in one word: Complicated!




How are you celebrating? Are you taking advantage of any race discounts being offered today?

Friday, May 20, 2016

Five for Friday: Running...

I know I keep saying I'm going to get better at blogging, I write many posts in my head but never find time for it to leave my head! I want to revamp my blog and get a fresh start so stay tuned...

My running life is taking a few turns right now and here's what up with me and running...

I signed up for a bucket list race: Flying Pig Marathon! Almost a year away but looking forward to a fun girls' weekend. Who's run this? Any advice?

I'm almost done with week 2 of working with my new coach Nichole! It has been fun to see the workouts she has planned. I feel like I am pushing myself more so I don't disappoint her! I know I keep getting the question: why does a coach need a coach? I do, I mean I get how to train for a marathon and how to train others but having outside feedback and fresh eyes watching your training will help me so much.

My Mother's Day present was a new Garmin 235! I love it, so much fun playing with new gadgets and apps. Now just to figure how to stop it from notifying me of every app on my phone! Anyone know? I like getting text and call notifications but don't need to know when a friend posts to Facebook!
 Garmin Forerunner 235, Frost Blue
I ran a half marathon this past weekend and everything went wrong! It was cold and windy (20s at start) and I was still struggling with hamstring issues after the 5K the week earlier. I ran a few miles at 7:30 pace with a friend then got a pain in my leg and knew I had to be smart, I backed off and took it easy. I ended up back tracking later in the race and "finished" with another friend running the half as part of 19 mile training run. 15.5 miles for me at that half!

Now I'm running quality workouts, doing strength training, PT exercises, having acupuncture and graston to glute the next step is improving nutrition. I am learning all I can about metabolic efficiency (becoming certified soon) and I will be my first client! Putting all the pieces in place for a great training cycle and a great race!

Have a great weekend! Any fun plans? Dance recital and gymnastics show for us!

Linking up with Jill for Fitness Friday

Tuesday, May 10, 2016

Mother's Day with a Win

As a runner what else would a mom want to do on Mother's Day but run?! To make it even better that race stared at 9:15 (Kid's run at 9am) and was close to home meaning I actually got to sleep in for once. Thanks to the later start I got up, ate breakfast, relaxed and drank coffee before getting ready. Before leaving I grabbed my latest concoction: UCAN Blondie (a cookie dough like mix of chickpeas, UCAN Cinnamon, UCAN Vanilla and Almond Butter).

We got there early, grabbed our swag and shirts and relaxed until race start. The Kid's 1K headed out first. O lined up near the front with a big smile. The race was open to 10 and under so she was one of the younger kids but stayed right with the older ones!
Go O!
I grabbed a picture of O running by and did my own little warm up while I waited for her to finish and my race to start. A little disorganized as they gathered the 5K. I tried to get my spot near the front as I looked around and saw younger kids, strollers and plenty of racers with their bibs pinned to the cotton race shirts on the start line. I found a spot behind a few people and next to a woman with a stroller and black shirt guy (who ended up winning). And we were off...

I know this course way too well, all the hills and when they will be coming! And I mean hills and lots of hills! The first 1/2 mile or so is flat so I pushed, chasing black shirt guy. Soon it was just him and I running. Mile 1: 6:35 oops! Can I keep this up? I know the hills are getting worse...

Soon I lost black shirt guy around some curves, We hit the turn around, now I could see how far my competition was behind! The first woman I passed on the way back was a good minute or more behind and young (later found out she was 13)! It was kind of fun running on out and back, lots of cheers as I passed. I was slowing, my hamstring was sore. I had no one ahead in site and no one near behind. Mentally I lost my fight...
That is black shirt guy!
And done! 1st woman and 2nd place behind black shirt guy. 21:15 finish (6:52 pace)! So excited and a great prize pack! Now I have more to strive for. I need to get under 21 min (which I know I can do) and would even love to get a sub 20!

O and I with our awards!
After the race I ran the 2.5 miles home. We finished the day with a family bike ride and time at the park. Then Matt cooked dinner: Apple rosemary tempeh (pork chops for the non-veg), asparagus and potatoes. Cupcakes for dessert.

Hope everyone had a great weekend. Anyone else race? How did you spend Mother's Day?