Nutrition Nut on the Run

Tuesday Tidbits | 2.19.13

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1. I was skimming through my blog dashboard this afternoon – the behind the scenes stuff – and for some reason, I was compelled to dig deeper into my WordPress database of the day with the most pageviews. Ironically, it happened to be February 19, 2011!! Quite the coincidence.

The main source of said traffic was from Carrots ‘N’ Cake. I had written a guest post for Miss Tina, Nuts About Running: Tips for Training Indoors. Re-reading past posts is inspiring. I can hardly believe two whole years have passed since that was written. I can hardly believe that I am carrying on without the WREC, that I haven’t run on a treadmill in months!, and that I referenced light weight lifting. One thing that hasn’t changed since then is my perspective on accepting rest days:

Many of us exercise enthusiasts fear rest days; though, there is no need to feel guilty about revitalizing days away from the gym. Training day in and day out takes a lot from an individual physically and mentally. With all of my training schedules, I “schedule in” 1 day off per week. Not only do I do so to prevent injury and allow my body to recuperate from any strenuous exercise… I do it to recharge my mind. And when an unexpected rest day(s) arises – from illness, injury, life – keep your chin up! 

2. I feel like I’m getting another cold. Again, so soon!? Not cool. 

3. It felt like the longest 8 hours at work today. The signs of a cold coming on only made it that much longer. I was iffy about exercising after work. 

4. When you open your mailbox to a shiny, hot pink package with a new workout outfit inside, you forget all about the cold coming on and get amped up for a WOD.

5. 75 was the name of the game tonight: push jerk @ 75# // 75 burpees // 75 chest-to-bar pull-ups. Fitter in February, I think yes! 

6. I totally understand the idea of CrossFit as a form of meditation. It works for me.

7. Your body can only handle so much raw kale & Brussels salad. Too much of anything, even healthy food, isn’t necessarily a good thing.

8. Avocado toast may be a new addiction. 

9. CrossFit cereal cravings are going strong.

10. I was reminded I over-pronate (can you spy the evidence?)… my medial knee pain… most likely not a coincidence. A cousin to my beloved Asics are amidst their travels to my doorstep! 

11. I don’t have cable; therefore, every Tuesday I have a hot date with Miss Mac and The Bachelor… which means I must end this brain dump of a post stat. 

12. Good night // Happy Running Tuesday // Happy Birthday, Dad.

Run

30-minute hilly {HIIT to FIT} run.

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Good morning :)

I’m befuddled. My body is silly, very silly. I stay up making flash cards for my Nutrition & Physical Fitness exam until 1:11am… and then my body decides it’s ready for oatmeal and iced coffee before 5:30am!? Oh, dear goodness, it’s going to be a longgg Running Tuesday!

I should probably take advantage of this extra time to go for a morning run, but I’d much prefer to blog under my covers. Plus, less than 12 hours ago, I pushed out a speedy 8 miles.

My mind has already started running a marathon today, but my legs are asking for a little more R&R.

Last Wednesday after posting the 24-minute HIIT to FIT run, I created yet another fat-squashing, calorie-crunching, feel-GOOD interval run. Again, I incorporated different lengths of intervals to keep it interesting, but I also challenged myself by playing with the incline button.

Resistance + Speed = Burn More Calories

& so it appears a HIIT to FIT Series has been born…

run hills

One of these days, a workout page will join the face of Nutrition Nut on the Run… no, not during the craziness of Week 6.

Hope you all have a wonderful RT!

Got plans to run hard today?

xo Hill

share your strength.

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Leave a comment about your strong run or workout today — brag a little! Inspiration is contagious. Share your strength.

 

Sorry to keep ya’ll hanging. I promise there will be race recap of Half #6 eventually…

but if you haven’t heard the news, I did set a PR! :)

I hope you have an enjoyable Running Tuesday ahead of you, and a strong one at that.

Take care,

Hill

many the miles.

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Late night at the gym after a long day at school. Is it really only Running Tuesday!?

I wasn’t all that pumped about working out before I started, but once I got moving, that all changed.

My Running Tuesday, 1/31/12:

This was awesome! I made it up on the spot; it kept me completely distracted from the reality of $135 parking tickets, research projects and GI trouble for a full 28 minutes… and it left me a sweaty mess!!

  • 1/2 mi. sprints – indoor track
  • mini kettlebell mix @ 18lb. – lunges, squats, abs.

Well, that’s a wrap for January!

Total Mileage: 148 miles

Running: ~128 // Cycling: ~14 // Walking (‘mill only): ~5

I’ve been training like a fool lately and am excited about racing this Sunday; however, I’m not gonna lie… I’m ready to turn it down a notch.

Tomorrow’s a NEW month – hooray!!

xo Hill

Running Tuesday: Superwoman Series II

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Way back when, in November 2010, I thought I’d start a Running Tuesday Superwoman Series, highlighting an inspirational female athlete every so often. I wrote one post – about SkinnyRunner – and have left the idea in the blog archives ever since. Go me.

Note: When I wrote about SR, she had just completed her 9th full-marathon. This past Sunday, she ran marathon #26. A superwoman, no doubt!

Today I’m bringing back the series because I want to feature my latest fitspiration, the unstoppable Liz of In It to Win It. This cardio-loving graduate student is not only a lightning fast runner, but a triathlete as well, clocking in many the miles every week, whether on the trail, road, or in the pool.

SWIM. BIKE. RUN.

I asked this speed demon a few questions about her training and want to share her contagious inspiration with y’all…

Where do you find your motivation?

My goals! I write them down where I can see them. I think about them each day and reflect on my actions towards achieving them. I know that each day I can either bring myself one step closer to my goal, or one step back.

What is your highest (running) mileage for 1 week?

When I am marathon training, I usually peak at 75 miles/week. When I am just maintaining and living it up during the year (also swimming and biking), I stay around 55 miles/week.

What is your most memorable race experience?

Definitely my first marathon in December 2010… I had no idea what to expect and went in without a goal… I ran the whole race with a good friend and held 7:10/mi… until mile 22. I felt so good the last 4 miles that I picked it up and held 6:40’s to the finish line… I passed so many men in those last few miles, it was a blast. I ended up winning my age group at a fairly large marathon and smashing the 3:10 barrier. I love racing past men at the end of races. I hope that doesn’t make me sound like a brat! :)

What is your favorite way to fuel before and after a run?

Rice cakes with almond butter and banana sit really well in my stomach while running. After a run (while I’m stretching/icing), I always have a huge glass of water with the juice of a lemon squeezed in and a sliced apple with cinnamon… then a meal ~30-45 minutes later after I shower.

What is your secret to being so speedy?

Hehe! I don’t think I’m really speedy yet… but I am really tough mentally. I have trained my brain and body to get used to the fact that running FAST is painful, and if I’m not in pain, then I’m not trying hard enough… especially the last 10K of a marathon. I start the race knowing that it’s going to hurt and that I am the one who is going to need to make it hurt!

What is one or more of your running/fitness aspirations?

This December I was to run a 2:45 marathon… I want to become a sponsored runner… and I want to race in the 2016 Olympic Trials (and place top 20!).

I would also like to run as many races with friends as I can… Let’s do the Lululemon half-marathon together!

Join Liz + I on DailyMile – we’d love to be fitness friends!

Who is a running superstar in your world?

Now go run already! ;)

HP

Why I Hate the Scale

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I think it’s time I end a long-lasting relationship. Yes, I’m breaking up with my bathroom scale. Fascinated with all things health and fitness, I am constantly bombarded with contradicting viewpoints on whether the scale is a helpful or hurtful wellness tool. Some days I understand the reasoning behind the method of occasional weigh-ins; though, I think it’s accurate to say that most either avoid the scale at all costs or end up with an unhealthy obsession of daily (maybe even multiple) weigh-ins.

I am smart enough to know that the number on the scale is influenced by many factors and that my gravitational number isn’t responsible for dictating my innocent days that are worthy of happiness in more ways than one. Rational knowledge versus emotions. #storyofmylife

Hold up… what is the root of this rant?

I stepped onto the evil device this evening to have it show a 1.5lb. increase in 24 hours. Was it the salty dinner I ate last night or the all of the fluid I’ve chugged today? I don’t know. The scale keeps that a secret and only lets your mind wander to unnecessary, negative thoughts.

Tonight I let a triple digit number override the smashing HIIT workout, track sprints and powerful push-ups I had done minutes earlier at the WREC… a mistake I’ve made one too many times in the past, yet have failed to learn my lesson.

Why do I allow the weight of my strong, leafy greens and chia seed-fueled muscles get me down?

With a month away from the gym, I let my strength training slip while I enjoyed a bounty of beautiful outdoor runs. I covered 94 miles in 19 days and my first two weeks of half-marathon training were solid; still, I scrutinize the larger circumference of my thighs after all the work they’ve done? #unfair

From previous experience, I’m aware that the number on the scale is typically higher during training. I ran my fastest half-marathon last spring at one of my heavier weights: tight jeans are OK. PR or booty-hugging bottoms – what would you chose?

I’m working on the relationship I have with my – one and only – body every day; I learn new things about myself every day – what it needs and what it needs to let go. I think it’s time I let my tie with the bathroom scale go for the better… for faster running, for heavier squatting, for a happier mind, for proudly filling in my designer jeans.

What’s your relationship like with the scale?

Wishing you many more strong Running Tuesdays…

Sincerely,

Hillary

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Of Possible Interest: a letter to my body

Running Tuesday: How I Fuel

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The other day I received a question from a reader that I thought would be beneficial to answer publically rather than personally… and because it pertains to running, what better day to address it than Running Tuesday.

Ange asks:

What are your top 5 pre-run meals when you’re running 6-9 miles or so? I’m looking for a good list and since you are obviously a runner like me, I need some new ideas!

How I fuel for a run completely depends on when I plan to run. I prefer to run in the morning before breakfast, especially if it is a longer run. However, I have been known to crank out 6-9 miles spontaneously at the WREC in the evenings, too, after a long day.

I’ve had much practice fueling my body for training and racing, and I, personally, like to run with an emptier feeling in my stomach. I’ve found that my best runs are those when my body isn’t in the process of digesting a high-fat, high-protein meal.

For long morning runs, my pre-run fuel depends on what I’ve eaten the night before – sometimes I wake up “on empty” and sometimes I still have fuel in the tank (not my favorite feeling). I often will not eat anything, but if I am hungry, I’ll give my blood a bit of glucose (sugar). With that, I’ll have a small amount of fat and protein to sustain my energy for the longer duration of exercise.

The following are a few of my favorite {running} fuels:

Larabars

These minimal-ingredient {vegan and gluten-free} bars settle well with me. I’ll eat half of a bar about 1 hour before exercising.

Energy Bites

My homemade version of the aforementioned bar. I’ll pop 1 or 2 bites, depending on the anticipated duration of my run.

Chocolate Espresso Energy Bites

Almond Apricot Energy Bites

If I don’t have one of the above options on hand, I will often eat 1/2 banana with 1-2 tsp. of nut butter and/or 1 date with nut butter.

If I do not plan to run until later in the morning, I can eat a regular, higher-calorie breakfast of oatmeal or toaster waffles with nut butter and banana.

It’s a good thing I crave peanut butter and bananas most mornings :)

 

Read more about how I Fuel for a Feel-Good Workout in my recent guest post @ The Daily Crumb.

If you have any questions at all, please ask! Obviously, I’d be more than happy to talk food + running!

Happy Running Tuesday,

Hill

 

Of Possible Interest:

6 HIIT Treadmill Workouts

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Morning! Happy Running Tuesday.

Now that it’s the 6th day of December, that means the November-long Holiday HIIT Challenge is officially over. I set the goal to add HIIT workouts to my exercise regimen 2-3x/week for the whole month of November. I wanted to spice up my gym routine with something new, and in all honesty, I wanted to avoid the winter weight gain with intense, fat-burning exercise… and get ripped!

If we’re DailyMile friends, you may have noticed I didn’t meet my goal of 8-12 HIIT workouts in November. In fact, just 6 of my workouts included HIIT (treadmill) workouts. #EPICFAIL

Though I’m not proud of my weak attempt, I decided not to be too hard on myself, allow my body to beat my cruddy cold, and focus on what I did and can do.

I didn’t incorporate enough HIIT workouts to see distinct physical changes, but here’s what I did discover from my mini trial run:

Positives:
  • The workouts are quick ‘n’ dirty
  • You don’t run into dreadmill boredom
  • You’ll find your inner speed demon
Negatives:
  • Increased speed/intensity = knee pain
  • Increased hunger – hello, metabolism!

If you want to HIIT in hard this holiday season, give one or all of these sweaty treadmill runs a try.

6 HIIT Treadmill Workouts

 

How are you sweating out the holiday sugar today?

See ya!

Hill

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