Happy Monday runners! It’s been a while since I’ve done a ‘long runday eats’ post, so I figured I’d give it another whirl.
I’ve been fiddling around a lot with my nutrition this training cycle. Why? Because going from running 60-80 miles a week to running 40 miles mandates a few changes. One being that I simply don’t need to eat the sheer volume of food that I was eating during Boston training (and this my friends is truly a tragedy). Second, I’ve really been trying to learn how to properly fuel my body for runs and refuel my body after runs. In the past when I used the term “fuel” I was mostly referencing the volume of food necessary to get me through my runs; “I really need to fuel up for my long run tomorrow”… said the runner while eating a bowl full of pasta.
Lately my mindset has started to change on fueling for runs. What is fueling isn’t about the volume of the food I am eating, but the quality of the food I am consuming? What if I don’t need to consume more calories, but (about) the same volume of food that is nutrient dense, helps to repair my muscles post-run and helps to prepare me to crush my next run? I am by no means perfect at fueling and refueling for runs, but I can say that I am trying new things and figuring out what works/doesn’t work for my body.
Here are my eats from yesterday…
Pre-long run: There has been a serious heat wave here in Boston with temperatures in the high 90’s most days. Consquently, I’ve been getting up at 5:30 or 6 am to beat the heat on my runs. When I wake up early to run I prefer to have very little in my stomach to prevent any … ahem… issues. I opted for a simple banana and glass of water before Sunday’s morning miles..
Long run: I have been working on my long run nutrition with coach Beth at Your26.2. For long runs over an hour and a half I take a full sleeve of Clifs Shot Bloks (today was one Cran-Rasberry block every 2 miles). Beth has helped me realize that taking nutrition on the run will promote a better, more enjoyable run and will actually help the body repair on the run as it can begin the recovery process. Plus I get to eat gummy bears while running!!! Yea, I’ll eat as many as you tell me to eat. 🙂
Post-long run: I drink a 12 oz protein recovery drink immediately post run. About an hour later I watched a movie with Lilian while enjoying second breakfast: banana and plentiful globs of peanut butter on toast. Mmmm gluten.
Lunch: Since I had bread with second breakfast I tried to avoid having a mid-day sandwich. I inhaled turkey roll-ups with avocado, tomatoes, fresh mozz and balsamic with a bowl of grapes that were gone before I remember to snap a pic :). What can I say- I was hungry!!
Post-lunch ‘I’m still nibbly hungry’ snack: Raspberries and blackberries! Berry season is the best! 🙂
2:30 snack-attack: I nibbled on unsalted nuts, raisins and a few dark chocolate chips while sipping on a coffee and writing a new article on recovery techniques (coming soon!). Thank goodness the kiddo still naps! 🙂
5 pm– I spent the afternoon baking cookies, muffins and oat bars in the kitchen and believe it or not I got hungry :). I hate nibbling on odds and ends while baking because I never end up feeling satisfied. To nip this in the bud I poured myself a glass of milk and a got spoonful of peanut butter and that was that. Phew! That was a close one!
6:30 pm- Dinner a la Owen: Grilled pork sirloin with a sweet panchetta glaze served with simple steamed broccoli and black rice. This meal was utterly amazing and of course Owen has no idea how he made it. I love how inventive he is but it is a smidge frustrating when his response is, “I’m not sure I could recreate it if I tried.” Bah!! Write the recipe down!
8:30 pm: It’s cookie time!! I tried out a new cookie recipe today that is seriously TO DIE FOR!! Irresistible chewy trail mix cookies so naturally I had to try one :). Miraculously I was able to keep it to just one- maybe there’s hope for me just yet! (Recipe to come this week)
What’s your go-to post long run meal?
Do you ever cook or bake without a recipe?
Who else takes spoonfuls of peanut butter from the jar as a go-to snack?! Be honest!!
Never Stop Running,
The Lone Runner