Frittata with Bell Peppers and Onions, Chicken with Black Bean-Chipotle Sauce, Pear and Blue Cheese Flatbread, Olive Salsa, Quinoa Walnut Salad…hungry yet? I don’t think there is one recipe in Canyon Ranch’s newest cookbook Nourish that I would not eat. I salivated my way through each page this morning over coffee wishing I had a bite of the Apple Cinnamon–Crusted Oatmeal (notes in the book state: “so much better–and better for you– than flavored instant oatmeal”). I have been icing my foot in the mornings after a run. I just read in this month’s issue of Runner’s World (Cold Call, page 48) that 15-20 is the optimal amount of icing time. I had been doing it longer than that, so I was happy for the insight. This provides the perfect respite for my daily caffeine fix and a few moments to thumb through a fabulous cookbook like this one. I have posted here an easy recipe I thought would be a great running snack…(says it’s a favorite of Canyon Ranch Guests and a good source of fiber, magnesium and phosphorus). This book is a must to check out of your library (like I did), or better yet, add it on your Christmas list. A great gift (hint) for a runner.
Adding miles can be tricky…proceed with caution. Every day out there adds to the conditioning but it does not come easy. Food has become my frenemy. Obsession with my daily diet is exhausting, but increases my confidence and energy during workouts. Sit-ups, lunges and leg lifts chip away at the runner inside. Only small twinges of soreness remain of my foot injury, but so many other areas draw my attention. I still do the ice bottle after runs and ample time stretching before stepping out the door. Every ache reminds me to take it slow or take a rest…one mile at a time.
And I am not alone. It is marathon season. I have noticed so much information out there for anyone training: first timers, PR seekers and everyone in between. This month’s Runners World features their new Marathon Challenge. For $130, Bart Yasso will devise a marathon training plan for you based on your goal. I signed up for the NY Times Run Well Training Tool, part of the NY Times Run Well -Your Marathon series. Customize your training from a choice of training schedules and track your miles.
I picked up a copy of Running Times and found two really great running calculators (They are now posted on the resource page under training tools). Each give you your training/racing pace calculations at many different distances based on a marathon finish time. For “zen runners” like me, this is such a helpful tool for long runs and 800’s on the track. I am never quite sure about training pace.
The best part about being back on the road is seeing familiar long distance friends out there still putting in the miles -training for races of their own. As soon as I get my conditioning back, I look forward to hearing their latest stories and catching up!
I remember the first time I read that it was important to refuel the body with carbs and protein within 15-60 minutes after a run for maximum recovery. It was in the book, written by Lance Armstrong’s trainer Chris Carmichael, Food for Fitness/Eat Right Train Right . He explains “because your body is most efficient at replenishing energy stores during this glycogen window“. This translates into muscles that recover faster for your next run. I bought this book because I thought it would be helpful to actually pay attention to what I was consuming during marathon training and this bit of information was a revelation for me…I notice the difference if I comply. So now, as soon as I am in from a run, I take in some combo of carbs and protein. I am often NOT hungry after running (especially on the long ones). Thus, I keep a supply of protein shakes, energy bars or an ice cold glass of chocolate soy milk which will all do the trick quickly (or how about one of those smoothies). I have even been known to rationalize that a soy latte from Starbucks qualifies if I am on my way home from the Wissahickon trail.
Runner’s World suggests you take in something within 15 minutes. I can’t quite imagine doing that with an english muffin with eggs and cheese, but here is their video on the subject:
On a recent visit to the sports medicine doctor I asked him what he thought of the “glucosamine thing”. I was interested in whether he was for or against taking them as a supplement while training for a marathon. He was not completely convinced of their effectiveness, but answered with a definite “yes-take them”. Apparently, it seems to help older athletes (that would be me) with joint pain but I cannot find a definitive article stating this as fact. Many of the journals profess that it cannot hurt. I have always taken the pills during training since hearing about it years ago, but so many studies are inconclusive.
In doing my Google research today, I came across this Runners World video that gives great ideas for ways to improve joint health by eating certain foods. Many of these foods are part of a healthy diet anyway, but the I did learn some things here. Turmeric (other names :curcuma longa, Indian saffron) seems to have great medicinal value. It is also apparently a natural cancer fighting ingredient. This is worth seeing for anyone who is as confused as I am as to the effects of glucosamine. In the meantime as I recover, I plan to keep using this glucosamine thing.
