Coconut Kale Smoothie

kale-ingredients

Before my long run on Sunday (12.2 miles) I wanted to make sure I was properly fueled up, to avoid the burnout I felt towards the end of last week’s long run. I whipped up this smoothie from Run Fast. Eat Slow. in no time and even made a small batch of energy bites and snacked on a couple of those before heading out the door. And I felt great on this long run! No fatigue nearing the ‘finish line’ this time.

Coconut Kale Smoothie:

Put the following in a high speed blender:

1 cup coconut water, 1 cup ice, 4 leaves of kale (stems removed), 4 pitted dates, 1/2 cup whole milk yogurt, 1 Tablespoon almond butter.

When blended this makes about 2 or 3 servings.

Energy Bites: This recipe is of my own creation so the ingredient amounts are kind of loose!

In medium size mixing bowl, combine:

3/4 cup almond butter, 1/3 cup cocoa powder, 7 pitted dates chopped, 1/4 cup honey, 1 tablespoon chia seeds.

After mixing ingredients, form into small balls and roll in 1/3 cup of toasted pumpkin seeds (made by just heating the pumpkin seeds in a small pan on the stove until they are fragrant). Refrigerate in a container for at least 30 min.

kale-smoothie

Week 11 | 2/20- 2/26

2-21-runTuesday, February 21– Pace 6 miles
Ran along one of the best routes for speedwork today for:

2 mile warm up
1 mile at 1/2 marathon pace, 2 min jog x 3
1 mile warm down

Finally recovering after a tough run on Sunday! Average pace 7:53

Wednesday, February 22 – Easy 5 miles

Kind of made up a new route for this morning’s run since I was bored with my usual. After 11 weeks of training, I feel like it’s more mentally stimulating to get out and create some new running routes. When you’re logging a lot of miles week after week, your workouts can get stale, to stay motivated I like use things like a new route, new tracks on my playlist, even a new piece of workout gear to keep me moving.

 

2-22-run

Friday, February 24 – Easy 6 miles
Feeling ready for the weekend’s long run and making an effort to throw some hills into my workouts! Great warm-ish weather and a little unstructured cross training on my bike yesterday helping me along…

2-26-runSunday, February 26– Long Run 12.2 miles, 1:43:00
This week’s long run was unexpectedly super positive. I wasn’t 100% into it heading out the door, the weather was sunny but really windy and on Nantucket there isn’t any way to find protected route when you’re going  for long runs! But I took a few unusual turns and even ran a few miles at the always-beautiful Sanford Farms trails and still felt strong at the finish. It seems like my extra focus on what I’m eating this week has also paid off! Capped the workout with some yoga moves with Fox 🙂

 

Week 10| 2/13-2/19

run2-15-16
Wednesday, February 15– Easy 5.72 miles
I love being able to make a quick stop here at the edge of Tuppancy Links, aka Nantucket’s favorite dog park, the view of the Sound and the beach below is always so beautiful. This morning’s run was especially great because I bumped into a couple of sweet Golden Retrievers whom we used to live nearby to, and they reminded me of my best running buddy of all time- my own golden, Deuce. He passed away about ten years ago now, but whenever I see a golden retriever while I’m out on a run, I get a little extra spring in my stride <#

run-2-16
Thursday, February 16
– Pace, 6.26 miles
2 miles warm up
1/4 mile 10k pace, 90 second jog in between x 8
2 miles warm down

Feeling good on this pace run with the fastest miles splits at 7:37, started off with a warm up at 8:35. Definitely making progress on managing pace. And received confirmation of acceptance for the Boston Marathon which now hangs on my bulletin board by the door so I see it every time I head out for a run.

Friday, February 17– Easy, 6.23 miles
After yesterday’s speedy sets I was looking forward to a nice easy run and then to a rest day on Saturday! I used to think all I had time for in the morning was a 30:00 run, but I’ve been making it work and getting in sometimes twice that time in the morning now. I know this is a seemingly small example of breaking down your own limits, but it’s amazing what you can actually do when you push yourself towards a new goal.

run-2-19
Sunday, February 19
– Long Run, 14.5 miles
The weather today was pretty much ideal for a long run; temps in the mid 40’s and lots of sun, though a little windy! Definitely a challenging distance workout today. It was one of those runs where I just didn’t feel really good until about 7 miles in. And post workout my shins and knees were feeling sore. This week I’ll be trying some new stretching routines, doing a little cross training with yoga and biking and testing some recipes for ramping up my nutrition. I noticed for the last mile of this long run I was getting a little dizzy and probably need to do a better job of staying hydrated throughout the day and getting more protein in my diet. Check out my latest blog post in “Food” on ‘Long Run Mineral Broth’  (courtesy of Run Fast. Eat Slow.). Let’s see if I can get some positive results from really focusing on my diet as I head in to Week 11 of training!

 

Long Run Mineral Broth

broth
My body was feeling fatigued after my long run of 14 miles on Sunday. I was feeling a little dizzy even towards the last three quarters of a mile. So I referenced my new favorite recipe resource, Run Fast. Eat Slow. and found this recipe for ‘Long Run Mineral Broth’. Loaded with vegetables and minerals essential for muscle recovery, it seems like the perfect remedy for the aches and general fatigue. It was extremely easy to make, and the recipe makes quite a bit! I filled about three large mason jars. You know you’re really in need of a serious nutritional overhaul when something like broth has great appeal to you.

I drank about 8 ounces of the broth as part of my lunch and headed out a couple of hours later for a pace run, feeling still a sluggish and kind of unmotivated. Not too far into my 6 mile run I felt so much better and even more so by the end of the workout. My average pace was under 8:00/mile, and my fastest splits were between 7:22 and 7:41. I’ll give some credit to the broth 😉

To make the broth:

1 yellow onion cut in half
1 beet, peeled and quartered
3 carrots rinsed and cut into thirds
1/2 bunch celery cut into thirds (including leaves)
2 sweet potatoes cut in to chunks (unpeeled)
1 bunch flat leaf parsley
knob of fresh ginger sliced (unpeeled)
5 cloves garlic smashed and unpeeled
6 black peppercorns
1 8-inch strip kombu
6 quarts of cold water

Rinse all of the vegetables, including the parsley and kombu and place all in a large stock pot with the cold water. Add the peppercorns, ginger, garlic and bring to a boil. Then simmer partially covered for 1 1/2 hours. Drain over a mesh sieve and discard the vegetables. Let the broth cool to room temperature before refrigerating it in containers. You can also freeze it for up to four months.

Week Nine | 2/6- 2/12

2-7-run
Tuesday, February 7
 – Easy 5 miles
A five mile easy run after working hard on Sunday felt good, refreshing even – as evident in this photo of the very very cool waters off the docks at Great Harbor Yacht Club.

Average pace 8:23

2-8run

Wednesday, February 8– Pace 7 miles
Fast sets for this morning run through some classic Nantucket fog, going under an 8:00 mile for miles 3 and 4 and then just over for miles 5 and 6, and actually reigning it in for an 8:40 mile warm down to finish.

1-2 mile warm up
2 x 2 miles at marathon pace, 3 min jog in between
1-2 mile warm down

Average pace 8:08

fullsizerender-1
Thursday, February 9
– Easy 6 miles
It was somewhat motivating to know that I was getting in a good solid run before the weather turns for the worse. I changed up my route a little, which is important for me to do every so often or I start to feel bored and can even dread hitting the same road for mile after mile… Average pace on this run was 8:10.

img_1406
Sunday, February 12
– Long Run 11 miles
I set out for my long run knowing that the weather might work against me, but also knowing that you never know what you’ll have to be prepared for on race day so I may as well take these bad weather days in stride. But this run was, in all honesty, pretty miserable about 6 miles in. Though Nantucket was spared the blizzard of snow that much of New England was getting hit with, we did have some intense wind and freezing rain, which I had the not-so-pleasurable experience of running through for about 5 miles.With a range of 10-12 miles on my training plan for the day , I opted not to go for the maximum mileage. It took about half an hour for my hands to have feeling again once I got home. Thankful for a rest day on the horizon! *Above photo was taken from the same route as this run, but last Sunday; it’s one of my favorite loops on the island ❤

Can’t Beet Me Smoothie from Run Fast. Eat Slow.


I have become a huge fan of this delicious smoothie from Run Fast. Eat Slow. It can be made pretty quickly- especially if you’re using a Vitamix and don’t need to cook the beet! I did make one modification to the recipe yesterday by leaving out the frozen banana- sometimes bananas in a smoothie make it too filling for me to drink pre-workout.  It was still satisfying, just not as thick.

 

Ingredients
1 cooked beet, peeled and quartered
1 cup frozen blueberries
1 small frozen banana
1 cup unsweetened almond milk or other milk of choice
1 cup coconut water
1-inch knob fresh ginger, peeled (use edge of spoon)
1 Tbsp almond butter

In a blender, place the beet, blueberries, banana, milk, coconut water, ginger, and almond butter. Blend on high speed for several minutes until smooth.

VT-Inspired Winter Run Gear

I had so much fun exploring new routes on my recent visit to Woodstock, Vermont- it’s always such a great experience to connect with a new place by running. I’ve shared some favorite finds to make for a very northern-inspired-and-styled run. I recently changed over to these Saucony Kinvara (7) and they were pretty much life-changing; not too much cushioning and providing good stability on slightly snowy and rutted dirt roads ;). Post-workout pampering with a pedicure at the Woodstock Inn & Resort Spa was a must after my 12 mile run; they also carry this amazing lightweight moisturizer by Naturopathica to keep your skin hydrated in dry, cold weather. A cup of coffee was even more enjoyable in these simple, homey “Silo Mugs” by local Farmhouse Pottery.
Northern Exposure

Week Eight | 1/30- 2/5

2-1-run
Wednesday, February 1
– Easy,  5 miles
I’m taking some liberties with my training schedule this week and toggling back and forth a bit between my Map My Run training app schedule, which has each run based on time, and the official Boston Athletic Association’s training plan, which has each run based on distance. This morning I was surprised to see that there was so much black ice on the road and opted to run for the distance on my BAA training plan  (5 miles) instead of spending an hour running in potentially dangerous conditions (still felt kind of guilty about cutting it short on my time routine by 10 minutes, but better that than getting hurt…). I had to take it pretty slow out there and also headed to the beach for a couple of miles- one of few benefits of being on Nantucket in the winter!

Thursday, February 2– Pace, 7 miles
I did a different loop on today’s pace run to stick to the bike paths so that I could move fast without changing up terrain. Not the most scenic route- hence no pretty photos from this run 😉 Average pace of 8:05.


2-3run
Friday, February 3
– Easy 6, miles
I’ve moved over to the official Boston Athletic Association’s training plan for first-time marathon runners (level one). The reason I’m kind of letting go of my Map My Run training schedule is that my pace is a little fast for the time requirements and I started to feel like I may risk a little burnout if I lean towards upping my mileage too soon. And to be honest, sometimes running for 45:00 in the morning is a world of difference from running 1:00:00 when you’ve got two kids to get out the door and dogs to walk and the list goes on…

Oh and I happened to pass by this nice pony out on my route this morning – a Fells Pony, named Tristan 🙂

Finished off the day with a Vinyasa Flow class at the Yoga Room and I was so glad I did- I always feel like the movement in the class is exactly what my body needs after a long week of running.

2-5-run
Sunday, February 5
– Long Run, 11 miles
I had to use this shot for my Sunday long run photo this week, because it was just the most beautiful light right before the sun went down and I wish I could have captured it better. For a day and a run that started out feeling a little dreary and cold, by about 7 miles into my run everything just kind of came together – the sun felt great and I was feeling that runner’s high. I finished this long run with a strong time of 1:33:35.