November Favorites

In November I ran 123.2 miles including a MARATHON! It was a busy and exciting month. Below is a list of some of the things that kept me going and that helped me recover.  

Erin Condren Life Planner 

I love pretty stationary and organizing tools. I ordered this planner back in October, but I did not really get into a system or routine with it until November. It's beautifully designed and provides plenty of space to write all of your events and to-dos. Also, it comes with a lot of fun little extras like stickers and a notepad. To check it out click here.

Lululemon Brushed Speed Tights

I purchased these tights right before the Seattle Marathon. They are brushed on the inside for a little extra warmth and have lots of pockets. The side pockets are my favorite spot to store Gu packets. Like all Lulu gear, these tights are really flattering and excellent quality. 

Nike Rain Runner Jacket 

I have had the same running rain jacket for many years and this fall it finally gave out. It is a great wind-resistant layer, but does not keep me dry at all. As a runner in Seattle, this was not okay. I purchased the Nike Rain Runner jacket on Amazon. It is lightweight and completely waterproof. I took it for a 13 mile test run in the wind and rain and it kept me perfectly dry!

Toaster Waffles 

I ate at least four packs of whole wheat toaster waffles in November. I usually always eat oatmeal before a long run, but for some reason oatmeal started upsetting my stomach. So, I switched to toaster waffles with peanut butter and honey. For whatever reason, my stomach problems ended. Hooray waffles!

Long Run 'Cocktail' 

I have talked about this drink before in previous posts, but before you get excited, this is not an actual cocktail! I call it a cocktail because it makes me feel more exciting and classy when I am drinking it ;).  I drink this after nearly every run, especially every long run. This "cocktail" is tart cherry juice mixed with either sparkling water or ginger beer. I usually fill a 16 ounce cup with about 3/4 cherry juice, 1/4 sparkling water/ginger beer (you can adjust these proportions to your taste preference). It is delicious and the antioxidants in cherry juice help with muscle recovery. To read more about tart cherries and recovery here, here, and here. 

Bare Minerals Complexion Rescue 

On Sephora's website this product is described as "a versatile gel cream that combines skincare benefits and naturally radiant coverage in one." I have oily/combination skin and this product is super moisturizing but does not make my skin too oily or dewy. It is a very light coverage, but it is great for natural, everyday use.

Hand Cream 

When the weather gets colder my hands get really, really dry. They crack and bleed. It's gross and no fun at all. So I have to layer on tons of hand cream. I love L'Occitane shey butter hand cream. It is kind of pricey, but a little tube lasts forever and this stuff WORKS!

My New Crock Pot & Tuscan Kale & White Bean Stew

I have wanted a crockpot for a long time! I finally bought one that I found on sale at Fred Meyer. The next day I made the Tuscan Kale and White Bean Stew from Tone It Up's nutrition plan. If you have the plan, I added a little Old Bay seasoning to the recipe. If you don't have the plan, it is an amazing investment. Anyways, the stew was delicious and boyfriend approved!

Snow Flora Soy Candle in Basalm & Cedar from Anthropologie 

Candles are my favorite home accessory. I think that they are great decorations and make a room feel really cozy. This candle smells amazing and it is decorated for winter. Plus, when I bought it, it was on sale -- hooray!

Masters of None 

A friend of mine told me about this show. I loved Aziz Ansari on Parks and Recreation and his stand up is hilarious, so I gave it a shot! I fell in love with the show and I liked that it was only half an hour. If you need a new show, I highly recommend this one! 

Fell in the Sun - Big Grams 

My favorite new running song! (Warning, it has some explicit language -- AKA don't listen to it at work without headphones).

What did you love in November? Let me know in the comments below. 

Thanks for stopping by!
--Alyssa

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

Training Update

I hope everyone is having a wonderful Monday! Today I started week 11 of a 16 week training plan for the Seattle Marathon. This is my first time training or racing at this distance. I thought I would provide an update on how my training is progressing. Just a warning, this post is longer than normal. 

I am super excited for the marathon because I will be running it with one of my best friends! She lives in New York, but is coming to the Pacific Northwest for Thanksgiving and the marathon. Knowing that we are in this together provides the extra motivation I need to get through my training.

Laura and I in Washington, D.C. in 2013

I began training for this race in late July. I purposefully started my training plan two weeks early because I knew I would be on vacation in Europe and would take a complete break from running while I was gone. By starting early, I would get a complete 16 weeks of training under my belt before race day.

Before I jump into my training update, I want to provide a little background. In June, I ran the Seattle Rock 'n' Roll half marathon. This was such a fun race! If you have not done so yet, I highly recommend trying out a Rock 'n' Roll race. While the race was really fun, the day after I experienced a sharp and lasting pain in my right foot. Before this injury, I had aches and pains, but nothing that completely prevented me from running for more than a day or two. So I panicked. I thought for sure, my foot was telling me that I needed to quit running. But, I love running! I visited a podiatrist who told me that I had very low flexibility in my ankles and calves and that this likely was causing my foot pain. He provided me with some exercises to do three times a day, and he also recommended that I take at least three weeks off of running and focus on strength training and flexibility. "THREE WEEKS?!!" I thought that there was no way I could go three weeks without running. I would go crazy. I am not a member of a gym, how can I strength train?! Panic, panic, panic! haha.

I turned my panic into action and immediately joined a gym and convinced myself I should start swimming. I bought a swimsuit and goggles on Amazon the same day as my podiatrist appointment. At my new gym, I was connected with a personal trainer who was also a runner. She provided me with exercises and helped me develop a workout schedule. This schedule involved at least three days a week of strength training, stretching everyday, and one day devoted to yoga. I also tried to swim (so hard! I sink) and used the elliptical for some low impact cardio. After about two weeks of diligently doing my stretches and not running, my foot pain subsided. After the full three weeks, I slowly began running again. I gradually increased my mileage and the amount of days I ran per week. By mid-July my foot was back to normal and I was running without pain.  That experience taught/reminded me that I need to strength train and stretch consistently. Also, my body can heal. One injury does not mean that I will never run again. I just need to patient.

Around the time my foot healed, I committed to running the Seattle Marathon. I set a goal to keep up my strength training three times per week and to do yoga once a week. To train for the marathon I am using a training plan that I found on My Heart Races Blog. It is the plan for beginner marathon runners. I also like the first timer's marathon plan from Women's Running Magazine. I purchased the My Heart Races plan because it comes with race day and training tips. The plan involves four days of running, one cross training day, and two rest days. I like this set up because it gives me plenty of flexibility to incorporate other workouts and to get adequate rest.

The first two weeks of following the training plan went pretty smoothly, but things took a turn around week three. Week three I ran a nine mile long run and the next day I noticed a pain in the ball of my left foot. It was not too bad, so I kind of ignored it and continued with my normal running and stretching routine hoping that my foot would heal itself. Big surprise, it did not! Even though I felt pain, I kept running the miles indicated in the plan (BAD idea). After a hilly six mile run, my foot finally had enough. I woke up the next morning and it was slightly swollen and extremely stiff. It hurt to put pressure on it. Panic ensued. Negative thoughts crept (more like leaped or sprinted) into my mind: "Maybe I am not built for running." "I cannot run a marathon, what a dummy to even think I could." 

I decided to take the next week off from running, and to focus on strength training and low impact cardio. Unfortunately, around this time I was in transition and dropped my gym membership. But, fortunately I discovered the 21 Day Fix through a friend on Facebook. I immediately ordered the program and figured this would be a good way to stay in shape and motivated as I waited for my foot to heal.

The week off actually ended up being really fun. Once the negative thoughts and anxiety subsided, I looked up workout classes in my area. So not only did I have the 21 Day Fix to start, but I also tried Fly Wheel for the first time and went to Barre 3 classes. Fly Wheel is so much fun and a great low impact cardio option! I stretched and massaged my foot constantly. With time off of running, the pain in my foot quickly went away and the next week I picked up where I left off in my training plan. That next week of running went smoothly. I occasionally woke up with some foot pain, but as I stretched and warmed up it immediately went away. I completed my 10 mile long run and was really happy with how it felt.

At this point, I was a week behind where I wanted to be before I left for Europe. I decided that to catch up I would skip week six of the training plan, but that I would run that week's scheduled long run distance before I left. I took two days off after my 10 mile run and then ran 12 miles. I stretched a ton and then left for Europe the next day. I did not run at all while we were in Europe, but we did walk a ton. My foot held up pretty well. I brought my foot rubz massage ball, which I mentioned in my September Favorites post, and used it when any pain flared up.

When we returned from vacation, I started week seven of the training plan. Most of my training runs that week went way better than I expected after over two weeks off. The long run was a different story. The long run that week was 14 miles, and it knocked me on my butt! This run was so hard. My legs felt heavy and I had trouble regulating my breath. I wanted to quit so many times. My head was filled with negativity. I took many walk breaks, but nothing was really helping. I kept pushing, and by mile 13 I was so frustrated that I forced myself to run the fastest mile I could. My legs were throbbing and shaky, but my pace did quicken and I did finish. After wallowing for a little bit, I tried to stay positive and just stick with my plan. 

Week 8 started with a six mile tempo run (1 mile warmup, 4 miles at my race pace, 1 mile cool down). This run felt great and my confidence was slightly restored. My long run that week was 13 miles. It felt so much better than the week before. I was back!

Week 9 also included a 6 mile tempo run and a 16 mile long run. I was so nervous for the long run! I did everything in my power to prepare the best I could. Before leaving the house I reminded myself that I could walk if I needed, and that I could go as slow as I wanted. Although I got lost and diverted from my route several times and it was pouring rain the whole time, this was the best run!! My legs felt light and I fueled and hydrated well before and during the run. I came home and made a victorious batch of Kodiak Protein Pancakes. Side note: this is the best pancake mix! You can find it at Fred Meyer and Target.

Last week, or week 10, included a seven mile tempo run and a 18 mile long run. I was also in the middle of moving, so my schedule was all over the place. I planned to run the 18 mile run on Friday. However, on Thursday I did not fuel or hydrate well at all. I was distracted with unpacking and I did not eat my normal meals and did not drink enough water. Despite my gut telling me to postpone this run to give myself a day to fuel and hydrate properly, I ran the 18 miles. The first 9 miles felt great. Then something happened. I got incredibly thirsty and my legs felt like bricks. I took in more fuel. Then my stomach hurt. I drank all the water I had in my fuel belt by mile 11. If not for a glorious water fountain at mile 13, I think I would have called an Uber to get home. I wanted to quit, but I just kept telling myself, "it does not matter how slow you go, just go." I shuffled all the way to 18 miles and threw my hands up in the air when I finished. Then I stumbled the remaining quarter of a mile home. By the time I got home, I was nauseous and shaky. I showered, ate two whole wheat toaster waffles with Nuttzo (the BEST nut butter) and two bowls of cereal. Then I sprawled out on the couch for three hours. My boyfriend brought me some turkey jerky, which I scarfed down with some goldfish crackers. Soon I was a normal, functioning human. My diet, however, leaves something to be desired. More on that later. I took Saturday off from running and did Yoga Fix and drank a lot of water. Then on Sunday, I ran 3 easy miles that felt great. Because my body felt good, I also did the Dirty Thirty workout from 21 Day Fix.

Every run, especially every long run, I learn something about myself and how to best prepare for the next run. After 10 weeks of training for a marathon, I have learned that patience and positivity are key! Staying positive makes the whole process WAY more fun. But, this is also much easier said than done. I am working on it :)

You can find this fun poster on Etsy. I think I need it! 

I am continuing to learn what works for me, and I am excited to share what I learn with you!

Thanks for stopping by,
Alyssa
@runninginteralia

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