Good Morning — Happy Tuesday and we’re done with Monday to everyone 🙂
Zach and I had a VERY relaxing evening — including some delicious grub.
Open faced sammies and side salads (Have I told you we have a problem with this meal . . . meaning we eat it a couple times a week. It’s so good).
The sandwiches were done on toasted golden raisin bread, which was AMAZING, with cranberry herb turkey, fresh heirloom tomatoes, greens and pepper jack cheese. While they toasted up in the oven, Zach grllled up a HUGE onion he had gotten from the market this weekend, and honestly besides the bread, it was the highlight of the meal. YUM
And of course, our side of greens. Which had purple tomatoes, broccoli, Anaheim pepper and light Cesar dressing.
I topped the meal off with some more cookies. . . which I will be sharing the recipe with you all this afternoon. It’s a GREAT one.
Our tummies and our souls were happy last night :).
All that good grub fueled me well, and I woke up this morning ready to run.
Well kind of . . . but I have an amazing husband who brought me coffee in bed at 5 til 6:00 AM, so I had a bit of a boost by the time I was in the gym running at 620.
Workout of the Day: 5 miles — speed work
I didn’t take any pictures, because I figure I’ve shared quite a few treadmill pictures with you all lately, but I did keep track of my splits. Since I was working on speed, I was curious about what my mile times were — and just in case you all are too, I’ll share them with you 🙂
- Mile 1: 9:42
- Mile 2: 19:20
- Mile 2.5: 24:00 (started the speed work)
- Mile 3: 28:16
- Mile 3.5 32:22 (one mile of speed work done @ 8:22 min mile)
- Mile 4: 36:33
- Mile 4.5 40:37 (second mile at 8:15 min mile)
- Mile 5: 44:50
Overall I was really happy with how I felt this entire run. For the next 2 weeks, I want to try and keep my mid-week runs at 5 miles, then drop them to 4 and 3 miles for the last 2 weeks when I taper.
The race is creepin’ up on me. . . I have one more progressive long run (longer than my previous weeks run), then I’m dropping to 10 and 8 or 9 respectfully before the race. It’s gettin real y’all!
One last thing before I get to work and the reality of the work day:
I WILL RUN outside Thursday morning. I WILL DO IT. You all hold me accountable, OK?
Question of the Morning: What foods have worked REALLY well to fuel a strong run for you?
For me: Pizza, light pasta, and bagels.
Chocolate Covered Race Medals 
I wish pizza worked for me! That’s one of my weakness foods…lol I had pizza once and it really slowed me down! Because I only do short runs now, I don’t need to really fuel up beforehand, but I usually have a protein bar about 30-60 minutes before, and then a chocolate milk after.
Chocolate milk is GREAT for post run refueling — unfortunately I don’t do very well with dairy 😦 BUT I do really enjoy chocolate coconut water after a long run — which TASTES like skim chocolate milk 🙂
I like Asian food the night before a long run, usually sushi for medium long runs and then thai for long runs or marathons. I think the sodium really helps me perform better because I’m a salty sweater.
Grilled onions are THE best :).
You know that’s funny — before steamboat I had an Asian pasta dish and I PR’d . . . maybe there is something to that.
PS: STILL SO EXCITED FOR YOU! AHHHHH ENGAGED LADY!
Yummm those sandwiches look so good! Nice job on the speed work! I need to do that more often…I will be doing a little this week, but my max run is only 3 miles until the big half!
I seem to like sourdough bread with a little bit of peanut or almond butter and sliced bananas on top. It doesn’t seem to upset my stomach.
I did a lot of toast and PB in previous training — or bagels. . . which I LOVE (I love anything PB). But for my last half I ate a Larabar right before the race (risky, it was the first time I tried it, but I had NOTHING else, we forgot food) and I PR’d so I figure it’s gotta be good luck.
And ahhhh! Your medal! Wasn’t it so exciting to see when they send that email??
I can’t wait!! I still have my last medal hanging on our bed. Ahh poor Zach.
Best fuel I ever had was a creamy potato and leek soup my wife made. Two hours later I had unbelievable strength in my legs over ten miles. Now I take it in a flask to events and even have it in the morning.
That’s funny somebody else mentioned baked potatoes. Not soup, but similar ingredients. I wonder if there was something to this.
And taking it in a flask I LOVE that idea. People must give you some funny looks!
Before a shorter run or speed work, I usually have a date dipped in some peanut butter. Before longer runs, I swear by overnight oats with peanut butter, a piece of fruit, and two cups of strong black tea. I think the chia seeds in the oats keep my hydrated – nothing else works quite as well!
I’ve not paid as much as attention to what I eat the night before a run – maybe I should!
Interesting — I’ve heard a ton about the benefits of chia — and now I’m curious.
Yeah, I read Born to Run and there’s a lot about the benefits of chia. I also notice that they keep me way more full than when I don’t have them in my oatmeal or smoothie.
I LOOOOVE Born to Run!
These pictures look amazing! Did you use your husband’s DSLR?
Oh god this looks delicious! I’m at the office and my mouth is watering…Can’t wait to see your cookies recipe!! 🙂
Thank you!
And yeah – I did 🙂 I’m trying to learn it a little more everyday, but I really need to take a class on it!
And I’ll have the cookie recipe later today — they are a perfect little treat 🙂
I’m going to try this for dinner with slightly different ingredients.
It’s so good! Let me know how it goes 🙂
In the oven now and smells great! Pics and post to come soon.
Nice job with the running, lady! Hope the training continues to go well.
Awwe thanks hun! I just need to get my butt outdoors more.
You dont like running outside? Thats my favorite! But only nebraskan weather lol.permitting. im going to make an open faced sammie this weekend after seeing your yummy photos!! I smiled when i read that zach brought you coffee in bed 🙂
I love running outside — I’m just a fair weather runner ;). I don’t do well in dark, or cold/rain! haha
I’m not really a creature of habit when fueling the night before- before my first half I had pad thai though and that helped me survive 🙂 I’m so jealous of your runs, I’m ready to be out of my boot!
Pad thai — that is a great idea…
Pingback: Life Seekers | Delicious Simple Dinner
Pingback: Tootsie Tuesday | Running To Her Dreams
Thank you SO much for the shout out hun! I hope you love them when you try them out tomorrow — looking forward to reading all about them 🙂
What is an open faced sammie?! It looks tasty, but I can’t tell what’s on it.
That one has turkey, heirloom tomato, pepperjack cheese, basil/greens, and raspberry spread on toasted golden raisin bread. The perfect mix of sweet and salty!
I really should get on that paleo bread recipe… Lettuce wraps can only satisfy so much.
haha — I can only do so many lettuce wraps!
I always find wholegrain pasta or rice meals great the day before a run. At the moment I am eating lots of fruit and finding this great for keeping me hydrated throughout the day.
How did the running outside go?
I am planning to run outside today — unfortunately my run Tuesday was stuck on the treadmill!
Looks good! Glad you had a good run too! I usually don’t eat much of anything before I run – maybe a Gu or some PB and honey, or some coconut water with chocolate almond milk. I try to build up my carb storage throughout the week before my long runs – usually with meals that have brown rice or quinoa pasta.
I’ve run all my races using Gu — but have been training on Honey Stingers. I don’t know how I feel about this, and may be changing back to Gu for the last few weeks. I HATE them — but they seem to be very easy on the stomach.
It’s best to test different energy sources during your training, and whatever works best stick with it on race day. I’d never try something new the morning of a race!
I couldn’t agree more on that one. Although I did forget my normal race breakfast at my last half and ended up just buying a Larabar randomly. I got lucky and it worked — but I think I was too cold to stress myself out about it.
I didn’t realize you were doing a Rock n’ Roll half, Ryan has a special affinity for R & R. Also, ask him about their plans for a “revenge marathon” next April in St.Louis. Good Luck, H
Yeah we’ve briefly talked about it — I think the first time I tackle a marathon, it needs to be in the Midwest so I’m possibly open to the idea.