It was touch and go with the scheduled long run today. After the cross training yesterday, my right hamstring kept “pinging” me. I grabbed the hamstring support and took it with me just incase I had to put it on during my run.
Pre run fuel at an embarrassingly early hour in the morning, 3 hours before exercise (believe it or not, I naturally wake up to eat this – no alarm needed:
1/2 of a Sprouted wheat bagel with 1 TBS peanut butter.
Doesn’t taste good when your eyes are closed and you are munching in your sleep. I went back to bed. When the alarm went off and it was run time, I took some water, a handful of raisins and down I went. After 1 hour, I had an energy gel (icky-GU-poooh!) washing it down with lots of water. Then it was time to finish up 7 miles outside with Shane. I took an E-Drenaline.
It was a good run. My hamstring turned out ok. It was a little painful for the first 2 1/2 miles but I ran through it. The feet were fine, only getting a little achy at about 15 miles. Over all body check: Good. Total miles 18 on the nose. My longest run yet. Average pace 9.27. I’m making progress
It feels like I’m starting fresh when I get off the treadmill and go outside into the cold morning air. The first 4 miles outside, we went through the parks and over the trails. The last 3 miles were road miles and those were a bit boring and tiring. I won’t even discuss treadmill miles. It’s best if you just close your eyes and try to sleep through them.
Post Run Breakfast:
1/4 cup Steel cut oatmeal cooked with 3/4 to 1 cup of water, 1/2 a banana, raisins, cinnamon, and I stirred in 1 TBS almond butter at the end.
Mixed berries turns my everyday oatmeal into a burst of delightful fruity freshness.
Look at the specks of cinnamon…yummmmmm
Lunch time CARBO-LOADING:
The other day we had our family riggie fest. I saved some of the whole wheat penne, cooked with nothing on it to add to my week day lunch. Then I had a cooking brain fart: Why not make a carbo-loaded, all natural side? Only 5 ingredients and one of them is the cooking olive oil. The balance is very heavy carb loaded with a super balance between protein and fat. Remember the 40-30-30 balance? This is more like 70-15-15, so you really have to watch what you might pair with it, if anything. This is a great side dish to have a day or two before a long run.
The Carbo Patty – a runners snack
The recipe will serve 6 and offers 308 calories per patty. 13 g protein. 54 g carbohydrates (with only 2 g of sugar). 6 g fat. 9 g fiber.
- 1 TBS olive oil
- 1 cup Whole wheat penne pasta (or other whole wheat pasta) cooked
- 8.5 oz can creamed style corn
- 15 oz black beans – drain and rinse
- 1/4 cup grated Parmesan cheese
Heat the 1 TBS of oil in a pan on medium heat.
Chop the pasta into small pieces so you can easily blend it with the other ingredients.
In a food processor add the corn and black beans.
Stir together the pasta, corn/bean mix, and the cheese.
Drop by large spoonfuls (making 6 – 8 servings) into the preheated pan with oil. Cook in the heated oil on medium heat for about 5 to 6 minutes per side. Top with salsa, or mustard or enjoy plain.
Since this is so high in carbohydrates, I would eat these with my lunchtime salad since I prefer to get the majority of my daily carbohydrates earlier in the day rather than at dinner time.
Don’t forget the GIVEAWAY: $35.00 towards great stuff.
Whole wheat or plain pasta, what’s your favorite?
Joanne
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you are truly hard core Joanne! you put us all to shame for sure……what a great run and what a great average pace. i have a feeling the cake will be here today-can’t wait!
oh and about pasta….i love them all 🙂
.-= kalli@fitandfortysomething´s last blog ..I Could Get the Bug =-.
I love to have a goal in mind otherwise exercise can get boring.
Wow – 18 miles! You are ready for a marathon. When is it?
.-= Lori (Finding Radiance)´s last blog ..A wee bit of lifting =-.
I have my mind set on one of two in October. But we’ll see. That 18 was pretty hard while running it. It was only easy after I finished 😉
I love all pasta, but my recent love has been spinach pasta or egg pasta 🙂
.-= Anne @ Food Loving Polar Bear´s last blog ..Early Bird =-.
My favorite is plain old durum or semolina wheat pasta (can’t remember which they use).
“I’m making progress” – – wow, I’ll say! You’ve done incredibly well, as it was pretty much just a short time ago that you decided to begin working towards a long run. And terrific average overall … YOU GO GIRL!
Thanks Nancy. I’m waiting for the day you want to come with me.
Okay I was worried when I saw the spoofuls, but the end product patty looks SO good. I’ll have to try it. Nice work on the 18 miler.
.-= ShutupandRun´s last blog ..Training Your Mind and Drymax Sock Review =-.
LOL – I know EXACTLY what you thought when you saw that spoonful of black bean mash. 😉
This is a long distance! You need a lot of run fuel, the gorgeous pasta recipe more the colorful mixed berries are perfect for my training also!
Cheers,
Gera
.-= Gera @ SweetsFoodsBlog´s last blog ..Giveaway: Win 100 Brochures to Promote Your Blog, Business or Services – April 2010 =-.
Thanks, Gera
Awesome blog! I actually love sprout bread. I top mine with Almond & Roasted Flax Seed Butter. Then I have this incredible green drink for breakfast which includes a banana, almond milk, a scoop of greens, some matcha, almond butter, a scoop of vanilla soy protein, a dash of honey and ice! YUMMY!
Great job on your 18-miler!!! 🙂
.-= kilax´s last blog ..Tips on staying neutral? =-.