Recipe: Vegetarian Lasagna

I love pasta and cheese! Recently, I started experimenting with different lasagna recipes and I think I found/created one that is delicious! While, it is delicious, it is not the most healthy. SO much cheese! But, it is also loaded with spinach, zucchini, and lean protein. So it is not that bad ;)

Because this recipe makes several servings it is great to make for a large group, or, if like me, you love leftovers, it can provide lunch or dinner all week long.

 

I had to show off my fun wine glasses. :)
My mom got these for me as a Christmas gift a few years back and I love them!
Plus, cooking is SO much more fun with wine.

Ingredients

1 cup part-skim ricotta cheese 

1 cup low fat cottage cheese 

1 egg

1 tbsp olive oil

2 tbsp fresh basil (or 2 tsp dried basil)

1 tsp dried oregano (or 1 tbsp fresh oregano)

1 tsp garlic powder 

1/2 white onion 

2 cloves of fresh garlic 

2 cups fresh baby spinach (I highly recommend using fresh rather than frozen spinach) 

4 cups marina sauce (choose your favorite, but I really like Newman's Own Marina) 

1 lb box lasagna noodles (I used oven ready noodles. If you use regular noodles, just make sure to cook and drain them before layering) 

• Side note, I could not find whole wheat, oven ready lasagna noodles at my usual grocery store. If you know of a brand or where to find such noodles, please leave it the comments below. Thank you!! 

1 1/2 cups cooked vegetarian meat (you can also use ground turkey or beef if you desire). I like the Light Life crumbles. 

2 large zucchini, thinly sliced 

2 cups mozzarella cheese

1 1/2 cups cooked vegetarian meat (you can also use ground turkey or beef if you desire). I like the Light Life crumbles.  

3 tbsp grated Parmesan cheese 

Directions 

1. Preheat oven to 350 degrees F.

2. Peel and chop garlic and onions. In a pan heat the olive oil. Sauté the onion and garlic in the olive oil until the onion is clear and aromatic. Once cooked, place in a large bowl. 

3. Using the same pan, heat your vegetarian meat crumbles (or brown your turkey, beef, etc.). 

4. While your meat is heating/cooking, in the bowl containing the cooked garlic and onion, combine ricotta cheese, cottage cheese, egg, 1/2 cup mozzarella cheese, basic, garlic powder, oregano, and spinach.

5. Spray bottom of 13 x 9 inch baking dish with cooking spray (I like to use an olive oil based cooking spray, but you can also pour a little olive oil on the bottom of the dish and spread with a paper towel). Then add a layer of sauce. 

6. Top with a single layer of noodles (about 3 strips per layer). 

7. Spread half of the ricotta cheese and spinach mix on the noodles. Then add an even layer of the veggie crumbles. Finally arrange half of the thinly sliced zucchini on top. 

8. Add another layer of sauce and a thin layer of mozzarella cheese. 

9. Top with noodles, second layer of ricotta mixture, meat crumbles, the remaining zucchini, thin layer of mozzarella cheese. 

10. Add another layer of noodles, spread with marina sauce, and top with the remaining mozzarella and Parmesan cheese. 

11. Cover with nonstick foil and bake for 30 minutes; uncover and bake additional 20 minutes or until browned. 

12. Let stand 10 minutes before cutting (definitely follow this rule! I did not and it was a cheesy mess). 

(makes about 10 servings) 

I made this lasagna on Monday night before the New York Giants beat the Dolphins on Monday Night Football (Go Giants)! Since the Giants won when I made this recipe, I will now I have to make it before every game (superstitious much?!). How fun is the NFC playoff race?!! I also have two fantasy football teams in the playoffs, so football is on my brain (if you can't tell haha).  

Back to the topic of cheese and pasta, if you make this recipe, please let me know what you think! I hope you like it! 

Thanks for stopping by! 

-- Alyssa
@runninginteralia 

Race Recap - Seattle Marathon 11.29.15

I hope that everyone had a wonderful Thanksgiving weekend! 

As I am writing this, I am in complete disbelief that I ran a marathon yesterday (my sore legs should tell my otherwise). I feel like I trained and prepped for this race for such a long time. All that prep and training was worth it! 

Without further rambling, here is a recap of the race and the events leading up to it. On Saturday -- the day before the race-- I met up with Laura at the Race expo at the Westin Hotel in Seattle. Laura flew in from New York City to spend the Thanksgiving weekend with her family in Bellingham, WA (about an hour and a half north of Seattle). She took the bus down to the expo on Saturday.

We both got VIP treatment at the expo because I am an Amica Insurance customer and Amica was the major sponsor of the race. This meant we got to skip the line to get our numbers and received  goody bags with some little extras. So that was fun! Then Laura and I walked around the expo and collected as many free samples as possible. Laura and I had not seen each other in a long time so we were trying to catch up as we walked around a very busy expo. We left pretty quickly. But everything at the expo was well organized. Also, the participant/finisher shirts we received were really nice! 

When we got back to my house, our friends, Malia and Jenny, came over and my boyfriend made a big pasta dinner for all of us (he's the sweetest!). He made the sauce from scratch and it was absolutely delicious. After we ate, we chatted and caught up. Malia and Jenny left around 8:30pm and Laura and I got ready for bed soon after. We both drank a Nuun before bed and I gave Laura her early Christmas/marathon gift. It was a necklace from Erica Sara Designs that says 26.2 on the front and on the back I had it customed engraved with the date of the marathon. I got one for myself too :) 

All of the carbs! 

www.ericasara.com

We had to wake up at 5:30 a.m. For a pre-race breakfast we both ate two whole wheat toaster waffles with peanut butter and drank some coffee. Then I called us an Uber. I did not want to deal with parking and driving, so the Uber seemed like the easiest way. Our driver was so sweet and dropped us off as close to the start line as possible. We arrived at the start line around 6:45 a.m. It was so, so cold. I think it was around 30 degrees and very foggy and damp. I checked the weather incessantly the day before, and it looked like the fog was supposed to burn off by 10 a.m.

Laura ended up switching her entry to a full marathon walk because she was dealing with a tight and sore hamstring and wanted to have a little extra time to finish. Her start time was 7:15 a.m. My start time for the full marathon run was 8:15 a.m. I watched Laura start and saw her off by ringing a cow bell that volunteers handed out to spectators! 

Starting line selfie! 

Then I went into the Armory at the Seattle Center where it was heated and there were real restrooms. I did some warmup exercises and stretches. At around 7:40, I made sure all my gear was in order, my hat was on securely, my shoes were tied, my fuel was all set, etc. I put all my extra gear into my bag and headed over to gear check. I debated for so long about what to wear. I knew it was freezing out, but if the fog burned off and the sun came out, I would get warm. So I decided to ditch the lightweight pullover I was wearing and just go with this long sleeve shirt and a tank top. I also wore these leggings, mittens, a headband, ear warmer, and a light hat. 

After checking my gear, I made my way to the start line. I was so nervous, but also excited. When I was waiting at the start line, I was actually pretty warm. I think this was because of all the racers in close quarters. I set up my playlist and my Garmin and then it was GO time. 

The first mile, was tough as it always is. I was trying to get my legs underneath me and trying to make my way through the crowd. The crowd actually was not as bad as other races. By mile 3 I hit my stride and felt great. I was definitely a little cold, especially my hands, but I figured I would warm up as I kept going. At mile 4 I took my first Clif Blok and grabbed a water at the aid station. They had aid stations every two miles, which was perfect! 

The next 8 miles flew by! I took a Gu at mile 8 and washed it down with water. Once this hit, I felt unstoppable. My legs felt fresh and I was enjoying every step. I was doing it - I was running a marathon!! 

I knew my parents and boyfriend were going to try to meet me at mile 11 and so I started keeping an eye on the crowd around mile 10. I absolutely love the crowds along race routes. My favorite sign said "this is a lot of work for a free banana." It made me chuckle out loud. I found my parents and boyfriend at mile 11. It was so great to see them!! I gave them a giant group hug and continued on with even more energy. I took my next Clif Blok at mile 12. However, I did not plan this one right because I had to wait another mile before getting water to wash it down. There was a race clock at mile 13. As far as time, I was right where I wanted to be. As I said in a previous post, I did not have a time goal for this race, but I did know where I should be if I was running well. 

Something happened at mile 14 and I got really cold! At this point I was running around Seward Park and the wind was pretty strong and the fog was still thick. My hands were frozen and I started to wish that I had that pullover.  I started to lose my stride and my legs felt a little tired. I kept telling myself that I would get my Gu soon and that the fog would burn off and I would warm up. At mile 15, when I was pretty freezing and felling a little low - I saw my parents and boyfriend again!! They had decided to stick around and see me as I looped back. It was so great to see them and it completely lifted my spirits! 

At mile 16 I took my next Gu and washed it down with water. I actually walked through this aid station. This felt good, but I got really cold. So I immediately started running and I tried to pick up my pace a bit to get some more energy back into my legs. Things felt good for a while, but I had studied the course map and I knew the last 10k of the race was going to be tough. 

At mile 20, I took my next Clif Blok with water and I tried to mentally prepare myself for the hills to come. At mile 20 there was a doosy of a hill - I mean straight up! I tried to run all the way, but I had to walk. Walking was the wrong choice. My legs immediately seized up and I found it hard to catch my breath because the air was so cold and damp. So, I decided that I had to keep running the rest of the way, even if I was shuffling along. This was the only way to keep my legs somewhat warm. The next 6 miles are a bit of a blur. It took everything I had, mentally and physically, to get through those 6 miles of hills. I actually think that the downhills were the worst part. Running downhill hurt my joints and stung my freezing legs. My stomach was also acting weird so I decided to not take any more bloks or Gu and instead I stuck with Gatorade and water at the aid stations. This actually worked pretty well and kept my stomach in check. 

By mile 23, all I could think about was a hot shower. My hands were freezing and felt numb. But, by this point my legs were in a rhythm and I just had to keep moving. By mile 24-25, there was a bit of lull in the hills and I actually regained some strength. Then came a monster of a hill around 25.4 miles. This hill was tough, but a really great song came on my phone and I was just pumped to tackle it and get to the finish line! At mile 26 I started to tear up a bit. I was going to do it! I was going to finish a marathon!! I was so happy, cold, and tired (all the emotions!! haha). Because the course leveled out, I was able to push my pace for the finish. 

As I crossed the finish line, I threw my hands up in the air from excitement! I was so happy to be done and so happy that I did it. That was the hardest run of my life and I do not know if I have ever been that cold for that long. But I finished!  

Laura had finished a few minutes before me, and she was there to greet me at the finish line. She gave me the biggest hug and her warmth felt amazing. I was a little teary and was having some difficulty breathing. Then I saw my parents, my boyfriend, Malia, Jenny, and Laura's parents. They all gave me giant hugs! And it felt so good to see their smiling faces! I have the best support group. I am so, so thankful for them! 

I went to the recovery area, which was heated. However, it was really stuffy and loud in there. I began to feel really nauseous so we went back outside. Laura and I took pictures with our medals. My boyfriend gave me some GoldFish crackers and I felt so much better. Side note: I wonder if Goldfish/Prepperidge Farm sponsors average, non-elite marathon runners?? If so, they should contact me ;). 

I hugged Laura goodbye and she and her parents left for Bellingham. Then my parents went to get our car and my boyfriend and I went to get my gear at gear check. I ended up getting us  lost haha (very typical of me) and then decided that I needed to use the bathroom. So we ended up walking around basically the entire Seattle Center. I think this actually ended up being a good thing because it helped my legs loosen up. Once I got my gear, we found my parents and they drove us home. 

The second I got home, I jumped in a hot shower. I stayed under the hot water forever! It felt amazing. My boyfriend made me some warm chili. It was so yummy, but my stomach was being super weird. So I ate as much of it as I could and then drank my post long run "cocktail" (tart cherry juice with sparkling water). I also ate some leftover cranberry bread that my boyfriend's mom made on Thanksgiving. SO yummy! Then I parked myself in front of the TV and watched football for the rest of the day. Perfect recovery in my opinion! Later on, we ordered pizza and salad. Unfortunately my stomach was still acting funny. So I only had one piece and a little salad. Then it was bed time! 

If someone had told me four years ago that I was going to run a marathon, I would have told them that they were crazy! But, I did it! I loved the entire training process and could not be prouder of Laura and myself for accomplishing our goal! 

"It always seems impossible until it's done"

-Nelson Mandela 

Laura and I want to run a marathon every year together. The plan is to run a race in a different city each year so we can travel together -- two of my favorite things, traveling and running, with one of my favorite people in the entire world! Can't get better than that. 

Thank you for stopping by! 
--Alyssa 
@runninginteralia 

P.S. 
Even though the marathon is over, I am going to continue this blog!  Please let me know if you have any post requests. 

October Favorites & Random Thoughts During a Long Run

I ran 140 miles in October. I think that is the most I have ever run in a single month. I am pleased to say that my legs and feet are hanging in there (knock on wood). 

I realize that we are over a week into November, but I wanted to share some of things that I loved during October. 

Pukka Tea - Three Ginger

I found this tea at Whole Foods. Honestly, I bought a box because I loved the packaging. I am kind of a sucker for pretty packaging. This tea did not disappoint. The ginger flavor is pretty mellow, but still very refreshing. It is perfect after a rainy, cold run.

Apple Crisp 

I love this recipe that I found on Karlie Kloss' YouTube Channel. 

Oatmega Bars 

These bars are delicious! I am always searching for the perfect protein bar. I love Clif Bars but they are little on the sugary side. These bars are low in sugar, high in protein, and taste like a brownie! Since I discovered these, I have carried one with me everywhere. You can order them in bulk on Amazon and I found them at Whole Foods.

Nuun 

This is an every month favorite. These little drink tabs are packed with electrolytes and low in sugar. My favorite flavors are watermelon and lemon lime. 

Bark Thins
Just yum. I have a weakness for chocolate and these dark chocolate pieces are my favorite indulgence. I love the dark chocolate pretzel flavor, but you really can't go wrong. 

Gu Salted Caramel 

I never used to take Gu as fuel. I always used Clif Bloks for Chomps. But, I wanted to give Gu a try because it seemed like an easier way to get a boost of calories quick. I read a race rundown on JBirdRuns blog where she had mentioned that salted caramel was her favorite flavor of Gu, so I decided to give it a try. It was really good. Way better than I expected. Now this stuff comes with me on every long run. 

Joggers from Fabletics 

I only wear jeans or real pants if I have to. This means that around the house, I wear a lot of yoga pants or sweats. I ordered these joggers from Fabletics and they are so soft and cozy that I never want to take them off. If you order these, I would recommend getting them a size longer than you normally would. Mine are little short. 

Now or Never by Kendrick Lamar (featuring Mary J. Blige)

This song is on Kendrick Lamar's last album, good kid, m.A.A.d city. My boyfriend told me to add it to my running mix, and I am so glad I did. During my last few long runs this song has come on during some low moments and provided a needed to make it to the end. I also listen to it around the house, in my car, and when I am walking my dog. I just love it. 

Here are a few random thoughts I had during my last long run 

"Am I really going to run 22 miles?!"

(Beyonce song comes on) "I still really want to learn the 'Single Ladies' dance." (Step in a puddle and snap back to reality.)

via GIPHY

"I wonder if Kendrick Lamar goes running?" I have a lot of Kendrick Lamar on my running mix, maybe too much-- I do not think that is possible. (#dontkillmyvibe). 

"Should I stop at that bathroom? I think I will be okay." (2 miles later) "I really should have stopped at that bathroom, why is my bladder the size of a peanut?!" TMI, sorry....

"What mile was that? Was I supposed to take a Gu or Blok at this point?" 

"When I get home I am going to eat a blueberry bagel with Dad's homemade jam and butter. Oh! and eggs... and greek yogurt with the pumpkin granola... and an oatmega bar... and goldfish crackers...and a turkey sandwich"

"Come on lady tell me that I am at mile 21. I feel like I have been on mile 20 for an hour!!"

"One foot in front of the other, you can do anything! Just keep swimming!"

"I did it!!!!!!! Bring on the bagels!" 

This is what I ate after my 22 mile run. So many liquids.

What do you think about while you are on a long run?

Thank you for stopping by, 
Alyssa 

21 Day Fix and Running

Happy Wednesday! Today, I want to share how I add strength training, specifically the 21 Day Fix workout program, into my marathon training plan. If you have read my previous posts, you know that I am following a marathon training plan that I purchased on the My Heart Races Blog.  

When I trained for previous races I struggled to integrate strength training into my regimen. You can read more about my struggles with strength training here.  

I am not currently a member of a gym and have a hard time motivating myself to get to the gym. I really like being able to workout at home. About a year ago I discovered Tone It Up and Karena and Katrina (K &K). I love, love, love K & K's Youtube videos and all of the recipes on their blog/website. While I started strong, during this past spring/summer I lost motivation to follow their weekly workout schedules. So, I thought that if I found something new, it would motivate me to start a more defined strength training program.

Then I discovered the 21 Day Fix.  For those that do not know, the 21 Day Fix is a Beach Body program that comes with workout DVDs and a nutrition program. The DVDs have seven different workouts plus a 10 minute ab routine. The plan also includes a weekly workout schedule. However, I tweak the schedule to compliment my training my runs (more on that below). The nutrition program comes with awesome portion control containers and it explains how much of each container you should eat every day. 

So far, I have been hooked. It also helps that I am in a challenge group with other women that are completing this program or other workout programs.  I should note, that I still LOVE Tone It Up and try to do at least one or two of their workouts per week. I am also participating in Tone It Up's current Fall Charity Challenge.

Here is an example of what my workout plan looks like for a typical week.

Monday -- 7 mile tempo run & Abs

For abs work I will either do the 10 minute ab workout from the 21 Day Fix program, or I will do one of Tone It Up's ab workouts. This one is my favorite.

Tuesday -- Lower Fix and High Intensity Interval Training (HIIT)/Cardio

I like to do a lower body workout on Tuesday because it gives my legs plenty of time to recover before my long run on Friday. Because it is a cross training day in my marathon plan, I also like to add some cardio. I really love Tone It Up's HIIT workouts. I usually do this one or this one.  The Cardio Fix from the 21 Day Fix is also great!

Wednesday-- 5 mile easy run & Upper Fix

The Upper Fix is an abs and arm focused routine. I really like this routine because it works some of my most neglected muscles. I have zero upper body strength, but that is changing!

Thursday-- Pilates Fix & Foam Rolling

In my marathon plan, Thursday is technically a rest day. The Pilates  Fix is very low impact, but still leaves me feeling like I got a workout! It is a great compliment to everything else. I should be foam rolling every day, but I try to make extra time for this on Thursdays.

Friday-- 20 mile long run

Because I am not working right now, (I start my next job in January) I like to get my long run out of the way on Fridays. This way I have the weekend to be with my friends and family. Also, Fridays tend to be a quiet day, so I can just relax once my run is finished.

Saturday - Yoga Fix & Abs 

Yoga Fix helps stretch out and rest my legs. My legs are always pretty stiff and tired after my long run on Friday. On Saturdays, I also try to do some ab work and take my dog for a long walk. When doing ab work on this day, I try to avoid any exercises that engage my legs or hip flexors because these muscles are already very tired and overworked. Usually after yoga I will do 20 crunches, 20 sit ups, and 20 bicycle crunches and then repeat that series twice.

Sunday - 4 mile easy run & Dirty Thirty

The Dirty Thirty workout is my favorite from the 21 Day Fix program. It is a full body circuit workout that makes you feel strong and awesome when you finish (haha)! I also like to do some extra stretching and foam rolling on this day.

When I follow the schedule above, I end up skipping one of the 21 Day Fix cardio routines, but I get plenty of cardio through my training runs. I could double up a run day with a cardio workout, but I want to make sure that my body is getting adequate rest and recovery time. So, skipping a cardio routine is the balance that I have worked out. 

21 Day Fix containers 

Nutrition 

As a I mentioned, the 21 Day Fix program also has a meal plan/nutrition component to it. For this, you determine your calorie bracket according to the formula in the meal plan. Depending on your bracket, you are allotted a number of containers each day. I did this, but bumped up my calorie bracket by two since I am running in addition to completing the workouts. Also, I am not necessarily trying to lose weight. My goal is to gain some muscle and fuel my body appropriately for my marathon training. Even though I have bumped it up, I still do not stick to my containers exactly. I do try to follow the general guidelines of the program by eating fruits and/or veggies with every meal, getting the recommended amount of protein for my calorie bracket, and limiting processed, starchy foods like bagels and pasta. But, I definitely eat more yellow containers or carbohydrates than I probably should. I justify this by the fact that I am running, but I should work to replace these extra starchy foods with veggies or protein.

I have also started drinking Shakeology. This is a nutrition/protein shake also made by Beach Body. I drink the vegan chocolate and I usually drink it after my run or after dinner as a dessert. I do not usually like shakes, but Shakeology is delicious!

Overall, since following this schedule and completing the 21 Day Fix workouts, I feel stronger in general and during my training runs. My legs also seem to recover quicker from my long runs. I have also noticed some slight definition in my arms and legs-- always an added bonus!

If you have any questions about the 21 Day Fix please feel free to send me an e-mail (runninginteralia@gmail.com), or post a comment below. I recently became a Beach Body coach/rep (you get discounts on products as a coach) and would be happy to provide any additional information.

I could not resist using this meme ;)

Thank you for stopping by,
Alyssa
@runninginteralia

P.S.

Thanks to an improbable turn of events, including Monday Night Football overtime and an Andrew Luck interception, I won all three of my fantasy football leagues! Let me know if you think I should do a fantasy football related post :). #toomanyleagues

Banana Protein Oat Muffins

Happy Friday! Below is the recipe for my favorite muffins. It is based on a recipe I found on Pinterest here. These muffins are great for a quick breakfast, a post run snack, or a sweet, healthy treat for dessert. Each one is packed with protein and potassium.  

I made these last night while I watched the Oregon Ducks football game. (#skoducks!) I love cooking and/or baking while I watch sports. It makes me feel like I did something productive during the game and I have a yummy meal or treat to eat! Win-Win!

Without further adieu, here is the recipe: 

Ingredients 
2    Ripe bananas 
1    Cup nonfat greek yogurt (I like the Trader Joe's brand or Fage) 
1/4 Cup honey 
2     Eggs 
1     Tsp of vanilla 
2 1/2 Cups rolled oats 
1     Scoop of vanilla protein powder (I use Perfect Fit, but I think that Vanilla Shakeology or another brand of protein powder will work)
2     Tsp of baking powder 
1     Tsp of baking soda
2     TBSP of ground flax seed 
1     Tsp cinnamon 

Optional Add-ins 
1/2   Cup dark chocolate chips 
1/2   Cup raisins and/or craisins 
In the batch I just made, I added dark chocolate chips and raisins, but you can also add walnuts, chia seeds, or hemp seeds. Go wild! 

Directions
1.    Preheat oven to 350 degrees. Grease muffin pans or line them with muffin wrappers. 
2.    Mush up the two bananas in a large bowl. Once the bananas are mostly mushed up, add in the yogurt, honey, eggs, and vanilla. Mix until the bananas are no longer chunky and everything is well integrated. 
3.    Add in the rolled oats, protein powder, baking powder, baking soda, flax seed, and cinnamon. Stir until there are no dry chucks left. 

In the original recipe, the directions say to put the oats into a food processor and pulse a few times. The original recipe also has you add all the ingredients into a food processor to make the batter. However, I do not think that the food processor is necessary. I think that the muffins will be lighter and fluffier if you do use it, but I kind of like them a little dense. 

4.    Once everything is mixed well, place about 1/4 cup of batter into each muffin cup. Bake for 18-20 minutes or until the edges are slightly brown. 
5.    Let cool and enjoy! 

I like to pop one in the microwave for about 10-15 seconds and top it with Nuttzo or honey.

The muffins keep the best in the fridge or freezer.

If you make these muffins, comment below and let me what you think. Better yet, take a photo of your muffins and tag me on Instagram (@runninginteralia) and use the hashtag #muffinsinteralia so I can see them! 

Thank you for stopping by!
--Alyssa
@runninginteralia 

In it For the Long Run: Part II

In yesterday's post I discussed how I prepare for long runs and recover from them. Read that post here. Today, in the second part of my series on long training runs I am going to discuss what I do during a long run. Please note that I am not a running coach, nutritionist, or personal trainer.* Everything I discuss below works for me, but everyone is different :) 

As I said yesterday, I like to think of my long runs as auditions or practices for race day. This applies not only to my preparation and recovery, but also, and maybe most importantly, to my fueling plan during my long training runs.

Gear, Clothes, and Safety

I always wear or carry my running necessities, like my iPhone, iPhone armband, hat,  and Feetures socks. Lately, I have worn capris and a long sleeve shirt or a short sleeve shirt with a lightweight tank underneath. Most of my workout/running clothes come from Nike or Fabletics. I try to dress as if it is 20 degrees warmer outside. I would rather start my run a little cold and warm up as I go. 

I also carry and wear some additional gear depending on the length of the run. If a run is over 6 miles, but under 10 miles, I like to carry a handheld water bottle. I really like this one because it is easy to hold and has a zipper pouch to store fuel, car keys, etc. If my run is over 10 miles I like to use a fuel belt. I currently use this one. I use a fuel belt during runs over 10 miles because I do not like holding a water bottle for that long. On my recent 20 mile run, I used my fuel belt and also carried a small recyclable water bottle. I recycled the water bottle about 7 miles in. (Please always recycle plastic bottles) :) 

Another item I carry with me during a long run is a piece of paper with my name and emergency contacts. I probably should always carry this with me. There are also some safety apps, like Glympse and RunSafe, which I have not tried out, but look pretty neat. I always tell my parents and/or my boyfriend that I am leaving for a long run and let them know when I expect to finish.

Hydration 

I run with just water. I used to run with watered down gatorade, but found that this bothered my stomach. However, many runners have success using sports drinks during long runs and races. So, feel it out and see what works best for you. 

During the run, I  drink water whenever I am thirsty and when I take fuel. I try to take small sips so that I do not feel like water is sloshing in my stomach. I always rehydrate after a run with Nuun. As a side note, Nuun is the best! It has no added sugar, is packed with electrolytes, and I think it tastes much better than gatorade. Also, it is a portable tab so its super easy for travel. 

Fuel 

The way that I fuel my long run was developed through a lot of trial and error and it is still a work in progress. I am always trying to balance my sensitive stomach with the need to keep my body properly fueled so I avoid hitting a wall. 

Before I leave for a long run, I always have a fuel plan in mind. That said, I try to be flexible and listen to my body. If I feel like I need fuel before I reach a certain mile, I will take something. Having a plan just helps me keep track of my intake so I know what is working. Currently, I use a combination of Gu energy gels and Clif Shot Blocks. You can order Gu and Clif Blocks on Amazon and you can find them at REI. I really like the salted caramel Gu energy gels and the strawberry Clif Blocks.  One Clif Block is roughly equivalent to 1/3 of a Gu. 

I take one Clif Block once I complete the first four to five miles. Then I have a whole Gu packet after the next 4-5 miles. So for example, on my 20 mile run last week my fuel intake looked like this: 4 miles - take one Clif Block; 8-9 miles - one Gu; 12-13 miles - one Clif Block; 16-17 miles - one Gu; and 18-19 miles one Clif Block. 

Some runners like to take one Gu right before they start a race or a run. I have tried this and it always leaves me with a stomach ache. I think this might be because I eat a fairly substantial breakfast before my long runs and races. However, if you have trouble eating breakfast before a run, then taking a Gu or Clif Block right before you begin might be something worth trying.

Just a note, if I am running 7miles or less, I usually do not take any fuel with me. Again, figuring this out took a lot of trial and error. It all depends on what your body needs and can handle. The best advice I have is to experiment. You will usually have at least 9 or 10 long runs in a half marathon or marathon plan so there are plenty of opportunities to figure out what works for you. 

Also, Maury from the My Heart Races blog has a great YouTube video on fueling. Watch it here. She discusses more of the specifics and science behind why fueling your run is so important.

Final Thoughts 

The current training plan I am using provides some tips for marathon training. This plan can be found on the My Heart Races Blog. One tip is to take your long runs at a slower pace than you would your other training runs. I have a tendency to try to run my long run as fast as I want to run my race, but since reading this tip I have slowed down. I let my legs run the speed they want/need. If I get frustrated with my pace, I keep in mind that on race day I will have tapered the week before so my legs will be fresh and fully fueled. If you are frustrated with your times during your long runs, try to stay positive and remember that the point of training is to prepare your body for your end goal.

Finally, there is nothing better than the feeling of finishing a long run! Okay, maybe there is, a beach vacation and chocolate cake are also pretty great. BUT, the feeling of accomplishment after running a long distance, especially a distance you have never run before, cannot be beat!! It's called runner's high for a reason! It is a major confidence booster to say you want to do something and then just get up and do it! So, enjoy your post long run bliss. Reward yourself with some mindless, but awesome, TV and your favorite foods -- I sure do!

An example of my post long run treat
Not pictured: a whole row of salty crackers. Yum!

Thank you for stopping by!
--Alyssa
@runninginteralia




*Some links above may be affiliate links. However, I will never recommend a product that I do not LOVE! If you have any questions please feel free to contact me runninginteralia@gmail.com. Thank you! 

In it For the Long Run: Part I

I hope everyone is having a wonderful Wednesday! This past week has been exciting! I moved and then my boyfriend moved in with me. Yay! We have been dating for five years and have been in a long distance relationship for about four of those years. I went to law school in Oregon and then clerked for a judge while he stayed in the Seattle area. There has been a lot of shuffling around and getting settled, but our new place is starting to feel like home! 

Anyways, back to running. In the interest of keeping my posts short(ish), this post is the first of a two-part series about long training runs. This post will be about how I prepare and recover. The next post will be about how I tackle a long run (gear, hydration, fueling, etc.). I would like to preface both posts by noting that I am not a running coach, personal trainer, or nutritionist. Everything I discuss is what I have read in magazines, like Runner's World or Women's Running, and/or learned through trial and error. It is what works for me. 

Many of you may know this, but for those that are new to running and training for races, most training plans for a half or full marathon will have one day a week where you run a longer distance than your other weekly training runs. I think that these long runs are critical to training and preparing yourself for a race.  It is important to adequately prepare your body for the distance you plan to run on race day so that you can enjoy your race and not injure yourself! Most importantly, a long run acts as an audition for race day. Your long run provides an opportunity for you test out your gear, as well as your hydration and fueling plan before race day. A race is not the time to discover that a zipper on a new pair running tights chafes your ankle, or that a new sports bra, which is awesome and comfortable for a 3 mile run, is actually terrible and painful after 7 miles. I have learned both of these lessons during this training cycle, and I am so glad that I did not discover these things on race day! Also, a long training run, rather than race day, is a good time to learn that fried food and beer might not be the best choice for dinner the night before a race. I learned this lesson the hard way- not pretty.

Preparation 

My essentials the day before a long run.

The Day Before 

For me, preparation for a long run begins the day before. Really, I should preparing everyday, but the day before a long run, I focus on my hydration and nutrition even more than normal. I also try to take it as easy as I can. As for hydration, I try to drink between 60-100 ounces of water the day before a long run. I should be drinking about 60 ounces of water a day anyways, but this doesn't always happen. Click here to learn more about how much water you should be drinking per day, and why hydration is key! 

When I was training for my half marathons, I actually did not notice that my water consumption the day before a long run made a big difference. However, since I began training for a marathon, I have noticed that whether I hydrated properly the day before has made a huge difference in my performance. The day before my recent 20 mile long run, I carried a 20 ounce tumbler with me wherever I went. I refilled it at least 4 times throughout the day. I felt great during my run the next day. It was so much better than during my 18 mile run the week before (read more about it in my training update post). 

As for nutrition, I focus on eating adequate carbohydrates and protein. I do not have a specific target as far as grams of carbs or protein. Maybe I should, but right now I try to eat when I feel hungry, eat carbs and protein at each meal, eat plenty of fruits and veggies, and avoid processed foods. Pretty simple. I should follow these principles every single day! 

I always eat pasta and veggies for dinner the night before a long run or a race. I usually make whole wheat or spelt pasta with marina sauce and veggie meatballs. On the side, I will have steamed broccoli, green beans, or sautéed zucchini and bell peppers. To give my body adequate time to digest, I try to eat this meal by 6:30-7 p.m.

Morning Of 

I like to get my long run done right away. My typical routine after I wake up is to walk and feed Baker (my pup), make coffee and breakfast, get ready (wash face, put on spf, brush teeth, etc.), complete my pre-run stretches and warmup exercises, prepare my fuel belt (more on this in Part II), and then head out the door, only after giving Baker a hug. 

Some people prefer not to eat before a run, but I am always starving when I wakeup so I have to eat something. My go to breakfast before a long run is oatmeal with raisins, honey, and 1/2 tablespoon hemp seeds or peanut butter. I try to eat it about 1 hour before I leave the house. I also drink a cup of coffee and about 6-8 ounces of water. It took me a while to discover the perfect breakfast, as well as the best time to eat. So, stick with what works for your system. 

Recover 

Just like preparation, recovering from a long run also takes some trial and error. I like to give myself at least two hours to recover from my long run before moving on to anything else in my day.  Side note, when I say "recover" I am referring to what I do to feel like a functioning human again. Because I give myself so much time to recover it is best for me to complete my long run on a day when I do not have a lot of other obligations.

When I was training for my first half marathon, I did not feel hungry after my long runs. I would only eat a little something. Maybe a bowl of cereal or a piece of toast. By the afternoon, I would be so tired and slightly nauseas. When I told my running buddy at the time about this she said, "You need to force yourself to eat a bigger meal after your run. You are burning a lot of calories." I took her advice and after my next long run ate a whole wheat bagel with cream cheese and a bowl of hearty soup. She was right! I felt so much better for the rest of the day. 

Since this time, I have worked out a post long run refueling routine that seems to work pretty well. First, I make a Nuun. While the Nuun is doing its thing, I drink a glass of water, stretch, and eat a little snack. My little snack is whatever my stomach can handle. Sometimes it is a bar like a Picky Bar or a Kind Bar. After my 20 mile long run last week, I had two graham crackers and half of a Honey Stinger protein bar. But, after my 18 mile run, I had some apple sauce and some gold fish crackers. This little snack can get pretty random haha. After I have eaten my snack, I shower. Showers after long runs are THE BEST! I get the chills really quickly after a long run. To avoid a complete freeze, I like to take a warm shower within 10-15 minutes of getting home. This does not leave a lot of time to stretch. To avoid stiffness, I try to walk and stretch throughout the day. 

After I shower, I will make a more substantial meal. My meal includes a lot of carbohydrates as well as protein to ensure that my muscles have what they need to adequately recover. I have two favorite meals. The first is Kodiak Protein Pancakes. I usually top my pancakes with some berries, bananas, chocolate chips, peanut butter and/or organic maple syrup. I am usually not too hungry at this point, but these are delicious and easy on my stomach. The second, is two eggs scrambled and a whole wheat bagel with Nuttzo power fuel. I also like to make what I call the "long run cocktail." It is tart cherry juice with ginger ale or sparkling water. This really settles my stomach and the antioxidants in tart cherry juice are great for muscle recovery. Read more about the power of tart cherries here. 

After I eat, I usually sink into my couch for at least an hour and watch some mindless TV. This allows my mind to recover. I know that sounds weird, but long runs take a lot of mental energy and I always feel like my brain also needs a break from telling my body to keep going. Or, maybe this what I tell myself to justify binge watching Pretty Little Liars. Either way, after at least an hour of what the kids call "Netflix and chill" I am ready to tackle normal human activities. 

The next day I usually do Yoga Fix from the 21 Day Fix and foam roll for as long as I can tolerate (hurts so good). 

I am still tweaking my routine and learning what works best. I record my runs and how I felt before and after them in a journal. My favorite journal is the Believe Training Journal.

This week I have a 13 mile long run and next week it's 22 miles. EEK! Here goes nothing! 

Thanks for stopping by! 
--Alyssa 
@runninginteralia

September Favorites

September was a wonderful month. I spent most of it traveling through Europe with my boyfriend. We had the best time! I knew we would be walking a ton and that I needed to pack light, so I took a break from running while we were gone. Because of this, there is a slight travel theme to the list, but hopefully you enjoy it!

Jelly Belly Sport Beans

These sport beans are super yummy and convenient. They come in a resealable package, which is great for packing on a long run. I found mine at REI, but the link above directs you to Amazon.

Ezekiel 4:9 Rasin Bread 

This bread toasted with some peanut butter or Nuttzo has become my go-to pre run meal.  I found it at Trader Joe's and I am not sure what took me so long to discover it! 

Foot Rubz Massage Ball 

I discovered the Foot Rubz massage ball at REI, and I am so happy that I did! I try to use it before and after every run. I even brought it with me on our trip and used it after long days of walking.

The third stop on our trip: Florence, Italy 

21 Day Fix Program 

Strength training is an important component to training for any race, and I really struggle with it.  I just want to run! :) I am always trying to find new ways to motivate myself to pick up weights, and I noticed one of my friends posting about the 21 Day Fix workout program on Facebook. After talking with her about it, I bought the program. The workouts are only 30 minutes and I am sore after each one. Best of all, you can do them at home with minimal equipment. I will do another post about how I incorporate this program into my running routine. If you have any questions about this program or want more information, please feel free to comment below or send me an e-mail. 

Eagle Creek Travel Cubes 

Before I packed for our trip, I watched tons of YouTube videos to get some tips and tricks (also, great for procrastinating!). I discovered these packing cubes on Pretty Neat Living's blog.  These cubes are so handy for organizing, as well as for unpacking and re-packing quickly. Also, the double-sided cube was great for securing my dirty clothes and making sure that nothing became smelly (TMI sorry). The link above is for Amazon, but I found mine at REI. 

Merrell All Out Charge Shoes

These shoes were a lifesaver on our trip! They are light, breathable, supportive, and sturdy. 

Ginger Chews 

These are an every month favorite. If you have a sensitive stomach and like the taste of ginger, I highly recommend these. I always have some at my desk, in my purse, and in my kitchen. They were also great for traveling. I can get motion sick on planes and these saved the day. I found mine at Whole Foods, but you can also find them online on Thrive Market's website.

Simple Cleansing Micellar Water

All of Simple's products are great if, like me, you have sensitive skin. This product is especially soothing. I like to use it as a makeup remover before I cleanse my face at night, but when I am tired and/or lazy it can be used as both a makeup remover and cleanser in one! The link above is for ULTA, but I found my bottle at Fred Meyer. 

Tarte Eye and Cheek Palette

Before our trip, I purchased Tarte's Rain Forest After Dark eye and cheek palette. It has everything I use all in one place. It was the only makeup (besides foundation and mascara) I brought and needed while we were traveling. I may buy another Tarte pallet sometime soon. 

Downtown by Macklemore and Ryan Lewis 

This is my current favorite running and anytime pump-up song! Also, the video features an appearance by one of my favorite baseball players. So many favorites in one place :)

What were some of your favorites from the last month? 

- Alyssa 

The companies mentioned did not send me any of these products and this post is not sponsored in any way. I will always tell you if a post is sponsored or if a company sent me a product to review. I will always tell you my honest opinion.

Power Oat Bars

Welcome to Running Inter Alia! (To learn more about me and this blog click here.) I could not think of a better first post than one of my favorite recipes! This is a recipe I have developed over the years, but it is loosely based on a recipe I found here. The recipe is for what I call "Power Oat Bars." These bars are great for a snack anytime. But, I love to eat them right after a run to stave off the hunger (or hanger) that can set in before I can prepare and eat a more substantial post-run meal. These bars are great because they contain some protein and lots of carbs, which is the perfect combination to refuel after a run or workout. Best of all, they are incredibly simple to make. The only equipment you need is a mixing bowl, spoon, and an oven. 

Power Oat Bar Recipe

Dry Ingredients 
1 1/2 Cups of quick cooking oats 
1/2 Tsp. salt 
2 Tsp. cinnamon 
1 Scoop of vanilla protein powder (you could probably use chocolate, but I have never tried it). I usually use Perfect Fit Protein in my bars, but I think that any protein powder will work. Side note: the creators of Perfect Fit Protein, Tone It Up, recently changed the formulation of this protein powder. I have not tried to make these bars with the new formulation, but once I do, I will provide an update. 

Optional Dry Ingredients
1/2-1 Cup chocolate chips (I prefer dark chocolate) 
1/4-1/2 Cup raisins
Anything you else you want to add, such as craisins, walnuts, hemp seeds, or chia seeds

Wet Ingredients 
2     Ripe bananas 
2/3  Cup unsweetened Apple Sauce 
1/3  Cup peanut butter (almond butter also works great)
1/2  Tsp. vanilla 
1 Tsp. coconut Oil 
2 Tsp. honey (optional) 

Directions 
1. Preheat oven to 350 degrees. 
2. Spray a brownie pan (the size does not really matter, but may affect cooking time) with a non-stick cooking spray (I use a coconut oil based spray that I found at Trader Joes).
3. Place bananas into the mixing bowl and mush them up until they are mostly smooth. It is okay if some chunks still remain. 
4. Add peanut butter and apple sauce to the bananas and mix together until the mixture is blended well. Again, it is okay if a few small banana chunks remain. Once the apple sauce, peanut butter, and bananas are mixed well add in the vanilla, coconut oil, and honey. 
5. Add all of the dry ingredients to the mixture. I like to add in the optional ingredients last. 
6. Once the ingredients are well mixed, spread the mixture evenly in the pan. The mixture should be pretty moist. 
7. Bake for 20-25 minutes. It is done when the top is golden brown and the center is still slightly mushy. Let cool and slice into bars. 

These bars keep best if they are refrigerated. You can also freeze them. They seem to defrost really well. I usually put them into a gallon size Ziploc bag and place them flat in the fridge.  

I hope you enjoy these as much as I do. If you make them, let me know what you think!

-- Alyssa