Challenging Long Runs And A New Favorite Smoothie

Hello from Sunny Florida!  It feels so great to be here after a few months of gloomy winter.  I absolutely love that feeling of being in the car for hours and stepping out into warmer air.  It reminds me of childhood Spring Breaks.

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It’s so nice seeing the sunset again!

This year, I am even more excited to be here right now because I’m currently in week 6 of marathon training.  Michigan has had a relatively mild winter, but that still hasn’t helped my long run game.  It has either been too cold or too snowy to get long workouts in outside.  We live in a rural area, and the roads don’t always get plowed in the timeliest manner.  To be quite honest, I don’t love winter running and I find that snowy conditions mess with my gait, putting me at risk for injury.

The treadmill has been my friend this winter.  So far I have done my weekly 8 mile speed workouts, 10 mile moderate pace runs and long, slow distances ranging from 12-16 miles on the treadmill.  I was really looking forward to taking these outside in Florida.

That isn’t to say that I don’t realize the challenges of running in warm weather immediately after leaving Northern Michigan.  My body always takes awhile to adjust to the warmer weather and that often messes with my head.  This time around, I was mentally prepared to slow the paces down and just fit in whatever I can.

First, I needed a trip to the Asics store to get some new shoes because I’ve logged upwards of 500 miles in my last pair.  On Wednesday, I was so excited to lace up my new Kayano 25’s and do a slow 10 miles to St. Augustine Beach.  Things didn’t go quite as I had planned.  Around mile 4, the ball of my foot began to feel like it was chafing.  I soon had to stop every mile and let me foot stop stinging.  I was so frustrated and in a lot of pain.

To say that I was nervous about Friday’s 18 mile run, would be a major understatement.  My stomach was sick with fear.  How should I approach the run?  Do I run 4 out and 4 back with the option of switching into my old shoes?   The idea of 18 miles suddenly seemed enormous with this fear about my shoes.  I headed out into the wind and just kept going.  I took deep breaths and reminded myself that every mile is different.  First you have to calm your mind or you will never make it through the entire run.

It wasn’t until I stopped for water at mile 14 that my feet started to ache again.   At that point I was pretty sweaty and a bit dehydrated.  I gave myself the option to stop every mile or so for the last 4 miles, and to be honest, I was totally okay with that.  I made it through a big mental and physical challenge and that is a huge takeaway in endurance training.

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Then I headed back home for a shower and some recovery time, which includes both rest and fuel.  I have a new favorite dairy-free smoothie that my girls and I can’t get enough of.  Every time I make one after a run, the girls insist that they get one too.  Some evenings at snack time, they even request this.  It is super easy and full of antioxidants.

We generally limit our dairy, so we usually get our calcium from orange juice and almond milk,  We always have Tropicana Trop 50 No Pulp on hand,  along with Minute Maid Sugar Free Lemonade to mix with sparkling water or even dilute with water.  Both of these are the key to a really great smoothie!

Dairy Free Cherry Mango Recovery Smoothie!

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Ingredients:

1/2 cup Tropicana Trop 50 Orange Juice (or any citrus juice)

1/2 cup Minute Maid Sugar Free Lemonade

I cup frozen cherries

1 cup frozen mango

Directions:

Pour everything into a blender and blend well.  Serve and enjoy.  It doesn’t get any easier than that!

What do you like putting in your smoothies?

Spring Race Training=Delicious Recovery Smoothie

Happy New Year!  I hope this year brings you plenty of happy mileage and health.

Despite the fact that we are just now getting deep into winter, we are also entering Spring Race Training Season.  I’ve been keeping quiet, but I definitely caught the spring racing bug and signed up for a race.  I will be running the Bayshore Marathon in Traverse City, MI on May 23, 2020

To be quite honest, I am pretty nervous.  This will be my sixth marathon, and up until my last one, I had nothing but great experiences with the 26.2 mile distance.  I qualified twice for the Boston Marathon and spent two other times running well over 26 miles as a running coach for a charity at the Chicago Marathon.  Nine months after I had our first daughter, I ran a marathon PR at the Run for the Red Poconos Marathon.  Four weeks later, I ran Grandma’s Marathon and had the worst experience of my life.  I went from an absolute high to an absolute low.  That left me completely deflated.

To be honest, I was so relieved to be 15 weeks pregnant the following spring and have an excuse not to run Boston.  I just wasn’t mentally ready to do another and that was okay!

I’ve definitely had some time to clear my head.   I would also like to think that I have grown as a runner and know that not every race has to be a PR.  This race for me, is a way to look 26.2 miles in the eye, and go back after it.  It also helps that it is basically in my backyard.

As an ACE Certified Health Coach, I also have a new approach to my training.  I still love all food and any dessert.  But I also know the power food has to work as both fuel and a recovery system.  I’m using this tool to take me into training and keep me healthy.

I recently added a delicious new smoothie to my post workout regimen.  I am loving it and so are my kids!  It can also work as a great breakfast to take to work or school as you run out the door in the morning (hint, you can also blend some oatmeal or granola into this!).

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Mary Approved!

The key is blueberries.  Rich in fiber, Vitamins K and C, and antioxidants, it is the perfect potion to refuel your muscles and help repair damage done during a workout.  Your muscles are only as good as you treat them.  Long runs require plenty of repair and antioxidants are key to this recovery.

Blueberries also contain 85% water.  Hydration is essential to sustaining a training session, and is also vital for getting your muscles back into working order.  If you don’t rehydrate after a workout, your body isn’t going to function at it’s best.

This smoothie only requires 4 simple ingredients and can be whipped up in a flash before or after a workout.

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Ingredients:

1/2 cup frozen blueberries

1/2 cup Greek or vanilla Light and Fit yogurt

1/4 cup almond milk

1 tbsp honey

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Directions:

Simply place all ingredients in a blender and pulse on smoothie mode.  Pour into a glass and enjoy.

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The great thing about frozen blueberries is that you can get them year round at an affordable price.  The freezing process also maintains the fruit at it’s freshest point so you don’t miss out on any of the vital nutrients.

Happy Running!