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Bootcamp, 11 Wet Miles, and Homemade Sports Drink

Posted Jul 20 2012 10:49am

Good Morning!

TGIF! After a rough 4 days with school and dissecting a gross cat, I’m happy to have a little break before having to work at the hospital all weekend. At least next week is my last week of class :)

Last night it was back to leg bootcamp for me! I haven’t been able to make it the past few weeks, so I was excited for last night! Jess had us doing a bunch of different leg exercises mixed with cardio on the treadmill and bike. It was an awesome workout and my legs felt a little “jello-y” afterwards – workout success! ;)

After bootcamp I headed home and mixed up a protein shake (1 scoop protein powder, 1 cup almond milk) as my post-workout snack. Once the parents came home, we headed to Nonna’s to get some dinner. Since I knew I had an 11 mile training run scheduled for the morning, I decided to get some pasta. I ordered their Penna Sofia subbing the regular pasta for whole wheat. The pasta came with sauteed chicken breast, broccoli, and sun dried tomatoes sauteed in a white wine sauce. It was delicious :)

I’ve come to the conclusion that pasta is the best pre-run dinner for me. I’ve experimented with many different dishes, but I always feel best on my runs the morning after a pasta dinner. I’m not a huge fan of pasta (I’m sure many of you just gasped at my statement, but it’s true I’m not a huge fan of just plain old pasta even though I’m italian), so I always try to jazz it up to make it more satisfying for me. When my pasta dishes contain veggies and a protein source, I tend to enjoy it more than just pasta in red sauce (something my step-dad LOVES and gets the shakes if he doesn’t have it once a week ;) )

When I got home from dinner, I showered, spent some time icing the feet, and crashed into bed around 9:30(!) I guess school really is wearing me out!

I was up bright and early this morning to try to beat the heavy rain. I made my pre-run snack of graham crackers, pb, and banana and drizzled a bit of honey over top to add a few more quick energy carbs.

I grabbed my running gear and filled my camelback with a homemade sports drink from sports dietitian Nancy Clark, MS RD . I have her recipe app on my phone! I usually use Gu packs as my fuel during runs, but I’ve been wanting to try the more natural root so what better time than during my training run! I took along a Gu with me just in case, but I ended up not needing it. I put 3 cups of the sports drink in my camelback, and finished it up around mile 9.5. I felt pretty good and could feel the energy boost; however, I think I may need try a few other natural sources (i.e. honey packets, dried fruit, etc.) to pair with the drink since I don’t think I will be able to stomach that for all 26.2 miles. Everything is trial and error when it comes to things like this – that’s why I have a few more long training runs before the ultimate test … my 20 mile training run! I’ll be sure to keep you posted on how everything works out ;)

I mapped out my route on  so I would have an idea of where I would be running. My town is a little hilly, so I knew I wasn’t going to be able to find a totally flat route – I just focused on avoiding as many big hills as possible. I did a pretty good job :)

I wrote down the route and covered it in scotch tape to carry with me – it was supposed to rain, so I didn’t want the pen to ware off – it lasted pretty good I’d say ..

It started to drizzle around mile 3 and started to pour around mile 6 – I was completely drenched. I decided to take off my Garmin once the rain started because I wasn’t sure if it was waterproof or not – normally I wouldn’t want to do this, but since I wasn’t shooting for any sort of speed with my pace (taking it east until my feet feel 100%) I was ok with it being off my wrist.

My goal for the marathon, my first marathon, is to just finish. With the way my feet have been reacting, I’ve decided to lay off of speed work for a bit so that my soreness doesn’t turn into any sort of injury. Although it was tough for me to see the slower pace on my watch this morning, the absence of soreness in my foot reassured me I was doing the right thing. I’m being smart, but it isn’t easy. Hopefully I can get in some speed work in a couple weeks – for now, it’s all about babying the foot and taking it easy.

Taking off my Garmin caused it to get a little funky, so I’m not so sure it accurately tracked my run today since it only read I ran 10.79 miles. Pretty close to 11, but still a bit off. It’s ok, I completed the run and I am happy with it :)

The Splits:

Mile 1: 9:41

Mile 2: 9:47

Mile 3: 9:41

Mile 4: 9:52

Mile 5: 9:43

Mile 6: 9:46

Mile 7: 9:32

Mile 8: 9:53

Mile 9: 10:10 (!) (Put the watch back on around here – didn’t feel like I was running that slow)

Mile 10: 9:53

Mile 0.79: 8:30

Total Miles: 10.7 (11) in 1:46:49 .. avg pace: 9:54 min/mile

Not my best run time wise, but pretty good since my foot didn’t experience too much soreness – plus the Garmin got a bit messed up along the way. The slower time may also be contributed to the fact that last night was leg bootcamp – tired legs tend to slow me down  hehe ;)

It’s ok though, I felt good post run and that’s what matters. Next weeks run won’t be right after bootcamp, so I may see a bit of a time difference (hopefully) next week – we shall see :)

When I got back, I stretched out and made myself a yummy bowl of oatmeal using my last serving of my make-ahead Steel Cut Oats . The concoction this morning consisted of the pre-made oats, a splash of almond milk to reheat, chia seeds, non fat greek yogurt, blueberries, and sunflower butter. I paired it with a homemade hazelnut coffee :)

AWESOME post-run breakfast!

I’m off to get some errands done and get some studying in before the day is done!

~ L

Let’s chat:

What do you prefer during your runs – gel packs/shots/blocks/etc. or all natural homemade fuel?

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