In the long run

Saturday morning was my scheduled long run. To be honest, I am better mentally and physically if I take a day off running preceding my long run.  That didn’t happen this week due to the Special Olympics Torch run Friday. 

The morning run started out slow, Shane was with me.  We had a good hour and 10 minutes of trotting along. Two water stops for the Shaner.  The best part was finding the path into the parks.

The only draw back was the horse flies.  The photo was taken with my cell phone.  This run was the first run I had taken my cell with me because if I got a ways out and Shane got tired, I was going to call Ted to pick him up. That didn’t happen but what DID happen is that I discovered Pandora!   No head phones were needed so both Shane and I could listen to some hoppin’ Pop Country on our run. I think he liked it!  I even sang to him a little which he probably could have done without. 

After dropping Shane off at home I went out again and headed around the golf course.  A lot of people walking, cycling, and the Boilermaker training program runners were out and about today. 

At about an hour and 45 minutes, my stomach got heavy. I think that banana and PB I ate right before leaving the house with Shane finally hit rock bottom.  That feeling only lasted a few minutes.  I seemed to get my second wind.  My legs were tired and still very sore from Thursday’s leg workout but mentally I felt really good and got a second wind. 

Nutrition to fuel run:  1 banana with 1 TBS Peanut Butter.  8 oz water before leaving the house. and 3 sips during the course of the run.  No gels or other mid run carbs. 

Total miles:  12.03 for 2 hours and average pace about 10 min/mile.  Easy, long run done. 

Total miles this week:  35

Super good tasting and good for you cookie from Bob’s Red Mill!

Flourless Tahini Cookies!  That’s BRM’s recipe. The Apple Crumbles recipe is …..(hold your breath!)…….

FLOURLESS TAHINI COOKIES WITH FRESH PEAR – makes 2 dozen cookies

*The changes are noted below from Bob’s Red Mill recipe

• 3/4 cup tahini (sesame seed paste)  *BRM recipe used 1 cup
• 3/4 cup clover honey *BRM recipe used 1 cup
• 1 tsp vanilla
• 1/2 tsp ground cinnamon
• 1 peeled, chopped fresh Bosc Pear *BRM recipe used 1/2 cup chopped mix dried fruit, soaked and drained.
• 3 cups GLUTEN FREE Quick cooking rolled oats – Bob’s Red Mill brand of course
• *BRM added 1 cup mixed nuts and seeds, chopped – Apple Crumbles did not add these.

Preheat oven to 350 F.  Line baking sheets with parchment paper.

In a bowl, combine the tahini, honey, vanilla, cinnamon, and pears (or soaked fruit).  Add the oats (and nuts and seeds if you are using) and blend well. 

Wet hands and form the mixture into small balls and place on cookie sheet. You will be able to roll about 4 balls before you have to re-wet your hands.  Flatten slightly onto cookie sheet.  Bake for 15 minutes or until slightly brown.

See more about PEARS on my Examiner site!

Do you have a favorite FLOURLESS cookie recipe?

Tagged as: "Running Nutrition", Bob's Red Mill, Distance Running, Eggless cookies, Flourless cookies, Gluten FREE, Running, Vegan cookies