Distance Running, Hydration, and fueling your body- The busy mom's guide to help you get started!

I'm craving a long run. It's been entirely too long. Considering it's been 90+ degrees, and 10000% humidity, I'm actually doing better than I normally do in the summer. I finished the marathon in May, and wasn't able to really get back to running for about 3 weeks. I tried, but my legs were so tired, and just needed that recovery time. That is totally ok! It typically takes 1 day per mile to recoup from a race. Then we started moving, and it got hot. Now, I'm settled in and slowly building my mileage back up. I want to get to the point that 10 miles is my weekend norm, at least until 50K training starts in September. I'm up to 6 miles now, and this morning my body said it was ready to do more.
I was reflecting on my long, slow distance runs (LSD... I know,  I know) during marathon training.  I wanted to share some of the things that I learned during this time, not only about the run itself, but nutrition and hydration, too. When I was researching training, I found so much information, but a lot of it was in terms that only an expert runner would understand. Hey experts! I'm a busy mom of three! I don't have time for your "expert terms!" I needed something in layman, simple terms, that help me know what to do!
So, here is the busy moms (and dads!) version, just for you!

• The LSD run is about time on your feet. It is NOT about pace. (Hence, long SLOW distance run.) When doing your long run each week, you should be focusing only on getting the miles in, you should never try to run at your goal race pace. "The experts" say, it should be done 1-2 minutes per mile slower than race pace. You can work on speed another time. This helps you to build the endurance that you need come race day, BUT it also helps to keep you from getting injured. If you do your long runs at race pace every other weekend, you won't have time to recover before the next one comes up. Especially as you are increasing mileage every couple weeks. So, slow it down, and enjoy the run! If you want to work on your speed, do some intervals on your shorter run day. 
• Fuel your body! It took me forever to figure out how to fuel my body for long runs. I read 1000 things about what types of things to eat, but could not find anything about how much and when to eat, that didn't require a masters in mathematics.  Finally, I talked to someone at the running store, and they were able to help. This is going to vary a little based on your weight, but you want somewhere between 30-40 grams of carbs every 45 minutes, for any run lasting more than an hour. Once I started using this as a guideline, I felt so much better during my runs. I can't tell you what to eat, you need to experiment during these long runs and find out what works for you. I used anything from bananas, dried mango, orange slices, my homemade sports drink, and Honey Stingers organic gummy candies. For the marathon itself, I had one pack of the Honey Stingers gummys every 45 minutes. I felt great for the entire race! I also had one protein bar half way through my long runs. Make sure you experiment and see how each type of running fuel works for you. Not just on your energy level, but on your stomach. Nothing like a mad dash into the woods mid run. Hey, it happens!!
• Hydrate your body! This is another item that I see so many different recommendations on. It will vary for every person you ask. Personally, I don't even run a 5K without having a little water. Anytime I am running an hour or more, I carry my homemade sports drink. I've seen people say that they ran a half marathon with only water and nothing else. Good for them, but that's not the way I like to run. Again, you need to experiment and find what works for you. There are so many different types of hydration belts, packs, vests, and handhelds, that I am sure you can find something comfortable to have on hand. Or, stash a few bottles along your route? I used to do laps around my neighborhood and kept my bottle in the mail box. The important thing is to stay hydrated! How much you need and when you need it is going to vary based on temperature, humidity, and how much you sweat out. 
• Salty face? That's one more indicator of what you may need during your runs. If you finish your runs and notice your face is gritty from salt, you may also need to add some salt to your run hydration or fuel routine. I add a pinch of salt to my homemade sports drink, but you could easily carry a handful of salty nuts, pretzels or crackers to help along the way. This Runner's World article has a lot of that terminology that I hate trying to comprehend, but it will help you understand how sodium and salt plays a role in keeping you hydrated and keeps you going. 

So, what are you waiting on? Lace up, gear up, and RUN!!!


Note: This article is for informational purposes only, and not a substitute for medical advise.  Please consult with a doctor if you have any medical concerns.

PaleoLife Bar review! Post Workout, Long Run, Refuel Ready!

You know that "hangry" feeling that hits after a long run? Must.eat.all.the.food!! It seems like I spend the entire day (and sometimes, next day) eating and eating and eating, yet never satisfied. I think this is the reason it's impossible to lose weight as a distance runner. While following a real food diet, it's even harder to find something that is quick and easy to grab after a run, with the right balance of carbs and protein to refuel our bodies.  
I was given the opportunity to try PaleoLife Bars as a post workout or post run snack. PaleoLife Foods is an ultra premium, natural, nutritional foods company that was founded on the Paleo/Primal diet belief system. This means that their bars are the highest quality, real, whole food, as close to nature, as possible. PaleoLife Foods started out designing the "ultimate post-workout recovery" and meal replacement foods for themselves, since nothing else met their high stands for Paleo-friendly, natural, and FRESH ingredients. 

Last weekend, I tried my first PaleoLife Bars. Saturday,  I was only going out for about 3.5 miles, but it was going to be lunch time, so I wanted something to eat as soon as I got done. CoCoaNut ended up being my lunch. The next day, I did a 6 mile, early morning run. As soon as I returned and cooled down, I had the Vanilla Nut flavor for breakfast. Here are my observations:

• Flavor: Sooooo Good! I would rate it 5 out of 5 stars. Some protein bars have a weird "healthy" flavor, but these taste like something homemade, and actually taste good. 

• Texture: Saturday, I carried the bar with me in my running pack. It was a little gooey, from being in the heat, but not melty or messy. These bars remind me of a thick, nut butter texture, but with some add ins. They are not too dry, either. It would be perfect as a mid-run snack, because it is not too chewy, and can easily be eaten with just a little water to wash it down. 

• Post refuel hunger rating: 5 out of 5 stars. It is the perfect balance of protein and carbs to refuel the body, and keep you satisfied. The first day, this ended up being my lunch, and I was not hungry again until time for supper. The 2nd day, after a 6 mile run, this ended up being my breakfast. Again, I was not hungry until the next meal. This is a big deal for me! No crazy binge eating all day, trying to refuel and heal my body. 

• Nutritional Stats and Ingredients: Most people who are following a Paleo or Real Food diet do not watch calories, but if you happen to, these bars are 290-340 calories each, depending on the flavor. Because they are so filling, they are great as a meal replacement, so do keep that in mind.  These are a truly Paleo food. I've seen so many products that claim to be Paleo, but have added ingredients that are not part of the Paleo food lifestyle. They do use rice protein as a source of protein, but it does follow their idea of the Paleo diet, as explained here. Other ingredients are nut butters, seeds, coconut and coconut oil, as well as cocoa and cacao nibs. For the full ingredient list, see here for CoCoaNut and here for Vanilla Nut. 

• Allergen information: As a food allergy mom, this is always a big factor for me. They do contain tree nuts, which is common with Paleo Foods. However, the allergen statement on the packaging also states that they may contain traces of Peanuts, Egg, Soy, Milk and Wheat. For this reason, I use safe practices of hand washing, after eating them, to avoid exposure to my food allergic child. 

• Price: A box of 8 bars is currently $29.48 on the PaleoLife website, and $33.48 with free Prime shipping on Amazon. This averages out to be $3.69 to $4.19. Again, looking at this as the cost of a meal replacement, it's not a bad deal. PaleoLife also offers several discount codes on their website. You can find those here.

I have to say, that I am impressed with these bars, and they will become a regular in my pantry. Not only as a post workout meal, but I can keep them in my bag for running errands, or while traveling, to always have a healthy, REAL FOOD, option on hand! To see more information about PaleoLife Foods, please see their website, Facebook page, or Amazon Store. 

Note: I was given this product in exchange for a review. This review is my own personal opinion of the product. I was not required to give a particular opinion on it. Please use any product I review at your own risk, and consult a medical professional if you have any health concerns. 

King's Mountain Marathon "Review"

A friend of mine has his own running blog. While training for my Marathon, he asked me to do a guest post on his blog about my first marathon experience. I was honored that he asked me to do it, and also excited to be able to put that entire experience into words. I will always be able to read and remember it. You can check out my "Lessons of a Mountain Marathon Mom" post here:
http://runningwithoutinjuries.blogspot.com/2015/06/lessons-of-mountain-marathon-mom.html

While researching a race, and finding this marathon, I only came across one blog review. I read some short reviews on a marathon finder website that almost scared me off. When I read the blog review, I knew without a doubt that this race would be my first marathon.

So, for anyone else looking for more information about this race, I've put together some of my thoughts.

1) If hills scare you, don't do it. These are not just hills. This is a MOUNTAIN. It's not just one little hill here and there. It is a MOUNTAIN with one really, really, really big hill, lots of medium hills, and a billion little hills. (The tree line on the medal is the elevation chart. Yes, mile 19 was really bad.)
       With that being said, I will remind you that I am not an experienced marathoner. I am not fast, but I'm not really slow. I'm average. I'm not a muscular, toned athlete. I am a work from home my with 2 very small children, and the post baby belly to show for it.  I have only done 2 half marathons. But, I did this. I did not die, I'm still here to write about it. I can't tell you what a normal marathon would look like for me, but I did this race in 5 hrs and 42 minutes. I would like to think I could do a "not as hilly" race in 4.5 hours. It was not easy, but I did it. If I can do this, I promise you that anyone can.

2) There was no time limit for this race. To quote their website, "You could crank out 26.2mi in cartwheels if you wanted to!"

3) This is a small race. If you need a large crowd to keep you going, this is not the race for you. If you don't like getting lost in the shuffle of runners, or competing for your "space" you will LOVE it.

4) The scenery is beautiful! When you are running through the woods, there's a decent amount of shade to keep you cool. You might even come up on some deer, or other wildlife. The hills that are making you stronger, (or making you use some nasty language), are providing a great landscape. 

5) It's an open course. This means there is some traffic, but very minimal. This also means that your friends and family can meet you anywhere on the course, drive along beside you, run with you, or make their own aid stations. This was one of my favorite parts. Having my hubby and friends there to greet me along the way, and run with me when I needed it was THE BEST! 

6) The race organizers do a great job with this race. They are friendly, helpful, and brutally honest about what you are about to take on. No sugar coating it!

7) I can't really put into words what a great, small town, friendly, beautiful race this is. 

I don't know that I will be there next year, but this is a race that I will never ever forget. I'm so glad that I made it my first one.

Want more information about it this race? Check out their website! http://www.kingsmountainmarathon.com/
If you are not ready to tackle the full, they have a half marathon, too. I was told it is uphill both ways. :)