Do you have to psych yourself up for that long run? Any run over 16 miles that might take you anywhere from 2 1/2 to 3 1/2 hours?
This is what my mind and body do to prepare for 2 plus hours on the road. Getting up and out of bed is the hardest part.
1. Don’t sleep very well. Wake up about 2 to 3 times during the night.
2. In the early morning, before sun up, I start tossing and turning and trying to talk myself into getting ready to go.
3. Give in and get up…it’s STILL dark outside and YES, it’s the weekend…so sad.
4. Clean teeth, put hair up, get multiple layers of clothing on and make my way EVERSOQUIETLY to the bedroom door.
5. Shane comes with me and plops down at the top of the stairs for an early morning belly rub. I rub his belly then say “Come on Shane. Let’s go”. I have to pull his paws and kiss his nose a few times before he goes down the stairs. Those are his rules. If I want a running partner and a protector, I have to give a belly run, a scratch and a kiss.
6. Have a small bite of something, maybe half a banana or simply a gel, get the sneakers on, jacket, Garmin, head band, hat, gloves, dog leash, DOG …and FINALLY ready to go.
I run with Shane for 6 to 8 miles then we come home. Grab water, a gel then go out again for another 6 – 8 miles. Head back home to get Zoey, more water and gel if needed then finish my run fast (’cause Zoey is my speedster). If it’s too cold, I’ll cut all 3 stages of my long run short and hop on the treadmill to finish up.
By the time all of the above is done, I think “That wasn’t so bad. It didn’t seem that long“.
It’s amazing how you can make a long run seem shorter by simply reducing it to 3 or 4 stages. What female runner was it who said “A marathon is simply 10 water stops.”?
Healthy Salads – Gluten Free.
Bonappetit shares a recipe from Bocado in Worcester, Massachusetts. It’s nutritious, delicious and a colorful winner for body, mind, and spirit.
This is the Apple Crumbles version.
Serves 4 – 6
- 1 cup Red Quinoa
- 1/2 yellow onion, chopped
- 1/4 cup olive oil
- 2 TBS apple cider
- 2 TBS honey
- ground black pepper and a pinch of salt to taste
- 7 – 8 oz carrot match-stix (buy the 10 oz bag, use 3/4 or more depending on your desire for carrots in the salad)
- 1 TBS apple cider vinegar
- 3 tsp lemon juice
- 2/3 cups pickled beets, cut into “match-stix” slices
- 2 TBS chopped fresh dill
- 1 cup mixed lettuce per serving
Boil 4 cups and the quinoa. Once boiling, reduce heat to simmer, cover and allow to cook for 12 minutes. Add the chopped onion and continue cooking for 1 – 2 minutes. Drain and set aside.
Preheat the oven to 450 F. Over a rimmed baking sheet with foil and drizzle olive oil over to coat lightly.
Whisk the cider and honey in a bowl, season with salt and pepper then add carrots and toss to coat. Pour onto the baking sheet and oven roast the carrots for 15 minutes. Allow to cool.
Whisk vinegar, lemon juice in a bowl. Add the 1/4 or less of oil and blend. Add salt and pepper to taste.
In a large serving bowl, add the beets, dill, carrots, quinoa, and half the vinaigrette. Toss to coat.
Place the lettuce on serving plates and drizzle with rest of the vinaigrette. Top with beet and carrot mix and ENJOY!