Running on Real Food

Just over two years ago is when I started my clean eating journey. It's also around this same time that I wanted to increase my running distance. As I started researching the many running fuel options, I came to a conclusion. There's just not much to choose from in prepackaged fitness food or drink that meet my clean eating criteria. I've ended up settling for Honey Stingers gummy chews for all three of my distance races. They are organic, and at least minimal ingredients, most of which are recognizable.

Now, I'm starting to prepare for my first ultra race, and I really want to train for and run it as close to Paleo as I possibly can. Training starts in a little over a month, so I'm getting my plan together now.

I want to share my list of foods that I will use to train for the 50K race.
(You can see my distance running recommendations here, if you want more information on what I use and when.)

Protein for mid long run and post run recovery:

Epic bars and bites

Paleo Life bars

(If you missed my reviews on these 2 great products, you can find them here and here.) 

Fluids

Homemade sports drink. Coconut water, salt, and fruit purée. (My own recipe!)

Carbohydrates/Sugars

Dried mango

Freeze dried bananas 

Puréed high glycemic fruits (baby food punches are easy to carry)

Bananas

Pre cut "cutie" oranges

Pitted dates

Almond butter and honey (Justin's brand makes small individual pouches)

Lara Bars

Bearded Brother bars

Homemade energy bites made with maple syrup of honey, nut butters, cocoa, dried fruits, and seeds.

Once I sat down and put this list together, I realized it was not going to be as hard as I once thought. So, for the next few weeks I will dream of cooler temps, and start working on a plan on how to carry this stuff on me, efficiently. Stay tuned!! 

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.

Hoka One One Clifton 2 Running Shoe review!

You've seen Hoka One One in the stores. They always catch your eye. If it's not the bright colors that you see first, then it is definitely the high volume midsole that make you think of moon shoes from back in the day. I've always been curious about these shoes. How would they feel? Would I feel like I'm going to rock over, face first? Will it feel unstable, like platform shoes?  I'm here to tell you that it's time to quit thinking about them and try them.
"Since 2010, Hoka One One has engineered unique performance midsole geometries, that feature higher volume, softer density, and greater rebounding foam than standard running shoes."
What does this mean in layman terms? It means that you are going to have a lot of cushion, excellent shock absorption, and a shoe that promotes good running form.
I started wearing the Clifton 2's a little over a week ago, and have put about 30 miles or so on them so far.

Here are my observations:

• These are very light weight shoes. You would not think so, with the amount of cushion, but they are probably the lightest shoe I own, and I own several!
• The Clifton 2 has a pretty decent height stack and a ton of cushion. I never felt unstable or wobbly in these shoes. My running form was perfect, and I never felt like I was going to rock over head first.
• My normal running route is on a country road, so these got tested on the road, and then along the side of the road when cars were going by. Making the transition from the road to the grass or gravel was smooth, and stable. 
• I did notice that when I was tired, my foot did drag a little a couple times. This happened when I ran later in the day, and again when it was extremely humid outside. But, the last few times I ran in them, I had no issues with it. I don't know if it was because I was not tired and hot, or if I became adjusted to the height of them and got better with my form. 
• I really like the flat shoe laces. I feel like the tie is more secure, and will not come loose, like I've experienced with other laces. 
• The size seems to run just a little bigger than all the other brands I have tried. I had to go down 1/2 size to get a good fit on these. 
• Over the last few months, I have noticed that the bottoms of my feet are sore after an especially long run, or in a race where I am putting more effort into the run. That is not the case at all with these shoes. I did a 6 mile run in them, and had zero issues. These are likely going to be my go to shoe for distance runs and races, especially with my ultra-marathon training starting soon. 

The brand name, "Hoka One One" is derived from a Maori expression meaning, "It's time to fly over the earth." When I run in these, I felt like I was running on clouds, so this expression is oh so true! If you are looking for a shoe with some extra cushion, these are the shoe for you. Stop glancing at them from afar at the running store. Pick one up, try one on, and "fly over the earth" on your next run!

Want more information on the Clifton 2? Check them out here. Or, check out the entire Hoka One One brand at http://www.hokaoneone.com/.


Note: 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. 

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. 

NoxGear Visibility Vest coupon code!

Check this out, y'all!!! NoxGear has these super awesome night time visibility vests for you nocturnal or early morning runners! They are offering a 20% off coupon just for my fans! See how lucky you are to follow me!? Through September 30th, use code RUNNERMOM on their website https://www.noxgear.com/, for the Tracer360 or Tracer360+ visibility vest. Let me know what you think about it! I can't wait to get mine and hit the road early!!!

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. :)

Inspiring my Boys

I really, really love to run. I'm home all day with the kids, and I work a full time job from home. Running is my release, my sanity saver, and by taking that time every day, I can continue to be a good mom. My 4 year old loves to run, too. He's been my miniature running partner since he was 2.5. I want to encourage it, but sometimes I feel selfish when I leave him behind. I told myself that this summer, when I'm not training for anything, I would let him join in.
We just moved a month ago, and we have this huge, flat, beautiful yard. I decided to take advantage of it, and map out the distance so I could use it like a track for speed work. My hubby had the boys in the back yard, so I was able to watch them as I ran by. My first lap around the yard, and S had other plans. He was determined to run with me! So, I let him join in. He's actually pretty quick. We did a mile in about 11 minutes! My littlest one, who is 2.5 also joined in for a lap around. I didn't get much speed work done, but taking the time to inspire these boys is all my heart needs. I've got at least one little running partner in the making. Happy mom, Happy kids, Happy heart.