How to refuel after a long run

It is official, I will not be able to eat Subway for at least 24 months.  As you know, I ate a huge ol’ Subway sandwich right before my run and I felt it the whole time. Onion breath and veggies trying to digest is no bueno while running.

Let’s look at the bright side….it helped me with my mental toughness.

The guy in front of me had a shirt on that said, “PAIN IS WEAKNESS LEAVING YOUR BODY.”

I kept think, “PAIN IS SUBWAY LEAVING MY BODY.” I kept laughing to myself about that.  Hey, I need to entertain myself while running.  I also watched Ellen, Oprah and ‘I Used to be Fat.’

I did 23 Miles on the treadmill in a little less than 3 hours. Now I just need to whip out another 3.2 in the same time. Um…..yeah, I got a lot to work on.

So, I suck at fueling properly for a run, but I do know how to refuel afterwards.

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If you are new to the blog you must know one thing about us….our weekend dates have to be free.  Somehow, we always pull it off and tonight was no different.

We went to the sis-in-law’s work party and it was unbelievable.  Started off with free salad (drenched in dressing but oh so delicious…none of this dipping your fork into the dressing and then taking a bite of dry lettuce here, all or nothing) and delicious pizza times 3.

You may also notice a plate the same size as my dinner plate in the background full of candy.  Yep, they had a candy bar and now my purse is jam packed full of candy.  In Utah we have candy bars rather than open bars.  What am I going to do when we move from Utah….I guess it will be BYOC (bring your own candy).

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Don’t make fun, I only had 30 minutes to get ready after my run, but that is because I took a 20 minute ice bath.  No ice=fill up bowls of snow from outside to fill up your bathtub and turn on your computer to watch a little Gilmore Girls and shiver away.  I cannot testify more about the benefits of ice baths, they help so much to reduce soreness and prevent injuries.  I wouldn’t lie to you, try it.  Next time I will be drinking hot chocolate at the same time.

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This would be a rap concert that they provided for us after dinner.  Provo, Utah knows how to party.  P.S. Mom that is special effect smoke….not smoke from other stuff, I promise.

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The talking really fast but called rapping was followed by a comedian.  I was laughing the whole time.  My smile muscles hit the wall harder than my legs did earlier on my run.

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Finished off my refueling with 43 mini carrot cake cupcakes.  43 mini ones=1 regular size one.

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We’ve got a lot of b-days today….go tell them Happy Birthday and that you love them!!! BlueEyedRunner,MelissaDishes and JoggingWithFiction (she is also having an AWESOME bake sale, go bid on my cookies:)

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Do you like The Ellen Show? Do you like Oprah?

-Yes to both, actually more like obsessed. No cable at home made this afternoon feel like a special treat to watch these shows at the gym.

Favorite cupcake flavor?

-Coconut, Red Velvet and lemon.

Favorite refueling food after a long workout or a killer workout?

-Pizza.

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89 comments

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Alright you've inspired me… I didn't want to go run 8.5 miles on the treadmill but that is nothing compared to 3 hours! Thank you and congrats!

Caitlin

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Thanks for the post :)!

I watched "I used to be fat" the other day when I ran and, let me tell you, that was some serious motivation to keep going. Felt great…Your treadmill runs are insane. I'd love to see people's reactions to you at the gym.

My favorite cupcakes are these chocolate raspberry numbers that my sister-in-law makes. She made some for our wedding, they are incredible! I've special requested some for my birthday today too…fingers crossed.

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I love Oprah :) My absolute favorite cupcakes are black bottom cupcakes. Chocolate + cheesecake + chocolate chips = to die for!

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Nice run! And you can totally get those 3.2 miles in under 3 hours!

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Great run!

You know. I do drink occasionally, and I love my margaritas, but I think I would prefer a candy bar over an alcohol bar ANY day of the week… Haha.

Utah may be on to something there…

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Oh my. 23 miles on a dreamill! You need an award for that!

Ever watch cupcake wars? One of the people on that show have a shop close to me…anything from there is fab.

Fav re-fueling? GU BREW. Yum.

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23 miles on the TM is no laughing matter! I can't even do 1 on it! I am inspired to head out for my not-so-long 8 miles this morning. You are a rock star!

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Candy bars?! So cool :) I loved the one you had at your wedding too. Such a good idea!
AWESOME RUN!! You seriously are SOOOOOO inspiring & that is hilarious about the shirt- subway leaving the body- hahahaha :)

Favorite cupcakes- red velvet..for sure! LOVE Ellen & Oprah..I think I'm a bit more partial to Ellen though.

Favorite way to re-fuel- peanut butter protein shake :)

Hope you have a WONDERFUL weekend!! :)

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Awesome job on the run!!! I love any cupcake…or basically anything with sugar. But I agree with you, pizza is the best post-run fuel.

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we don't have cable at home either. although, we did subscribe to hulu + (it is awesome). anyway, i go to the gym in my building to watch trashy t.v. at least i have to workout while i watch it!

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Haha, I love that quote – I always laugh when Jillian Michaels says "pain is fear leaving the body" in 30 Day Shred. I think it's amazing that you are able to do those distances on a treadmill!

My favorite cupcake is vanilla with vanilla frosting.

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23 miles on the TM like it ain't no thing! You never cease to amaze me with your running!

I love Oprah and Ellen. It's going to be weird when Oprah is no longer on tv.

My favorite refueling meal is also pizza…and peanut M &M's.

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Yes to the girly talk shows! Best to watch while working out!

Fave cupcake flavor = vanilla with vanilla icing and sprinkles

Fave post-run food = smoothie!

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"PAIN IS SUBWAY LEAVING MY BODY." LOL
I don't have cable either so I get to watch all of my shows during my treadmill runs!

Favorite refueling food after a long workout? I let myself have a latté from Starbucks (they are too expensive to justify having on a regular basis)!

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favorite refueling food: huge chocolate peanut butter banana smoothie.

favorite cupcake flavor: vanilla baybay.

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Love it! New follower over here ;) I'm heading out soon to pound out 18 miles on the treadmill and I thought that was crazytown!

My favorite post workout lately has been a hot chocolate mmmm!
Have a great Saturday!

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Thanks for the post! I like to read your posts before heading to the gym. I need all the motivation I can get.

Also, 43 minis totally equal 1 normal sized cupcake. Everyone knows that. It's simple math.

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Hahahah wait girl that is EXACTLY how I refuel. Slash Ellen and Oprah are the best, if there is one show I could watch every day for the rest of my life it is Ellen. Double slash vanilla, lemon, or carrot cake cupcakes allll the way:) Never chocolatey, they are never chocolate enough for me!

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Hahahah wait girl that is EXACTLY how I refuel. Slash Ellen and Oprah are the best, if there is one show I could watch every day for the rest of my life it is Ellen. Double slash vanilla, lemon, or carrot cake cupcakes allll the way:) Never chocolatey, they are never chocolate enough for me!

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Actually mini-cupcakes don't count at all; if you can hold it in one hand it isn't "real" food and doesn't have "real" sugar or calories.

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You are amazing and crack me uppp!!

I love funfetti cupcakes with vanilla frosting and sprinkles.

I tried an ice bath after my first marathon. But we had just moved into our apartment and only had 2 trays of ice…FAIL. Maybe I need to try a real one!!

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Nice work on your run! I am inspired to find free dates for Rob and I, looks like you guys had a good time! Red Velvet is definitely my fave!

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Wow I am in complete amazement that you did 23 miles on a treadmill! I can barely stomach one mile on it! Awesome job :)

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23 miles?! Omigosh, you are AMAZING. seriously, my running idol.

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23 miles?! Omigosh, you are AMAZING. seriously, my running idol.

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I've been wondering what the ratio of mini cupcakes to actual cupcakes are. Thanks for solving that : )

23 miles on a treadmill…You are my hero!

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I love chocolate coconut cupcakes. And Ellen. :)

I also love your leather jacket.

Do you ever run outside? I live in north Idaho and that's all I do all winter long….I HATE the treadmill. I would much rather run through our winter blizzards and slush. You should try it. :)

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Oh and Janae, you'd be proud. My boyfriend and I went out on a free date last night! I was all giddy with our gift card…woo!!

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girl you totally ROCKED your run…awesome job! and i totally hit up the pizza buffet at pizza pie cafe after my long run yesterday…i may or may not have had more dessert pizza than actual pizza, pasta or salad…haha :)…pizza…esp dessert pizza = fuel.

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you work out a TON. What would you estimate your calories in vs. calories out are?

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I remember eating a falafel sandwich from a little hole-in-the-wall joint before a run one time that turned into a quite unpleasant run. I know I could never eat one of those sandwiches again.

I love cupcakes period!

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Awesome run!! I really ADMIRE your discipline it takes to stay on the treadmill for 3 hours. You're dedication, discipline, strong desire, positive attitude are key qualities to your success as a runner!! GREAT JOB AND "VIRTUAL" FIST PUMP!!

Love Ellen and Oprah. My hubby and I enjoyed the opportunity to being a guest at Ellen's show. So much fun!! I love her personality and humor. She seems like she'd be a cool person to hang out with for the day.

Love spice cake, red velvet and lemon! Favorite refuel food- COSTCO pizza!! Yep…Yep…!!

Have a great Saturday!! xo :)

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I love all kinds of cupcakes! My dad's football team got shirts that said "Pain is just weakness leaving the body making room for success." I've always loved that quotes and like the subway spin you put on it. ;)

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You are my hero!!

You have to check out my last post :)

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My must have after races is pizza! Love it soooo much after all that work.

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again, all I can say is AMAZING! You're persistence is inspiring. Whenever I'm whining to myself on the treadmill I think of you and am able to go just a (tiny) bit further. Good job!

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You will TOTALLY be able to run 3.2 more miles in under 3 hours. These are all just training runs getting you ready for your race – all those hills and speed work will help you run well!

If I am at the gym between 4 and 5pm, I watch Ellen and Oprah. Otherwise I am usually stuck at work :(

Fav cupcake flavor would have to be red velvet but I do love lemon or vanilla or chocolate! I love all cake! I just had a grilled cheese and tomato sandwich to refuel from my long run. It is my favorite to have! My long run was not as long as yours though! Have a great weekend girly!

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I love Oprah AND Ellen! Oprah for the fascinating topics and guests, Ellen because I want to be her friend. Way to go on your 23 miles! Amazing. I love red velvet cupcakes. So, I know you take ice baths after long runs, but how many miles is your cut-off for an ice bath? Does that question make sense?? Hope you are having a happy Saturday!! xo

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oh yea!! Great job Janae. YOure gonna rock that marathon. Love all those bday too. My moms was last night and we celebrated!
Favorite cupcake? not sure. Wish they made a snickerdoodle cupcake. Now there's a thought!
Favorite post run fuel….Gluten Free Pancakes!
HUGS!
LC

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oh yea!! Great job Janae. YOure gonna rock that marathon. Love all those bday too. My moms was last night and we celebrated!
Favorite cupcake? not sure. Wish they made a snickerdoodle cupcake. Now there's a thought!
Favorite post run fuel….Gluten Free Pancakes!
HUGS!
LC

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After a marathon I usually want a big greasy cheeseburger. Pizza is ALWAYS good too (I am from NY…loving pizza is a birthright). :)

We live in WY now and we are LDS too. I laughed about your candy bar instead of an open bar. Too true!

I am crossing fingers for roads that aren't icy so I can get my 17 miler done outside tomorrow, but if I am stuck on the treadmill I will remind myself that you got 23 done. Great job!!

Erin
http://seemomrunfar.blogspot.com/

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I lvoe Ellen she is so funny! Love her dancing too.
My fave cupcake is carrot cake and cream cheese icing :)

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I don't have a favorite cupcake flavor- I love them all!

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I love any carb after a workout!!!!
Fav cupcake flavor= chocolate! =D

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There is a cupcake place near me that makes a s'more cupcake. it even has a graham cracker base, and marshmallow frosting!!

Using snow for the ice bath is great!

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Ha! BYOC…you're cracking me up! Way to go on an awesome run! I'm about to head out for my long run today and plan on trying out this whole ice bucket thing! I'm afraid!! Also, you look beautiful! Nothing to make fun of!

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How did you run 23 miles on a treadmill?? I can't even imagine…

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I saw and made these the other day and then thought they were totally up your alley. Have you tried these yet? AMAZING. Oh and eating one is actually like eating three by the amount of cookie dough and double stuff oreo that goes into it. SO good!

http://www.beckybakes.net/2011/01/20/oreo-stuffed-chocolate-chip-cookies/

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i'm totally going to do a snow-ice bath tomorrow. genius.

23 miles. lady you are a machine. come race day, you will KILL it. sub three hours is going to be easy…you're going to be closer to 2:45!!!

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I love Ellen AND Oprah! They're both some of my favorites! I also think you're right about the 43 mini cupcakes = 1 normal sized ones. You're my hero.

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Haha 43 mini cupcakes!! I'd still prefer 43 normal ones though…preferably in chocolate…mmm… And THAT or cookies/cookie dough are my refuel foods of choice! :D

Girl, you are so AWESOMELY HARDCORE!! 23 miles on a treadmill- you make it sound so easy!! And I literally have NO doubt you'll fit in those extra 3.1 miles when it comes to Boston! YOU CAN DO IT because you are AMAZING:)

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You look super cute. Those cupcakes look tasty. I think i'm making banana strawberry ones this afternoon as requested.

Did you eat ice cream this morning. Happy Eat Ice Cream for Breakfast Day!

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I LOVEEEE your post as usual! You rule girlfriend…besties for sure. I hope you love love love the apple butter! I don't watch Oprah or Ellen because I am never home to watch it and don't ever think to DVR anything…my brain is constantly on overload so I can't remember stuff like that! I'd have to say Pizza would also be my favorite post run food…I am only doing 9 miles tomorrow but maybe I'll still eat some pizza….Thanks for being my inspiration everyday! Your posts, dedication, and smile always make my day!! Wahooo!! :)

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Woah! What a great run. You're fast girl!! I'm really trying to work on upping my speed this year. Do you have any tips? I'd love to be able to run 23 miles in under 3hrs. That's mad!! :-)

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Ellen cracks me up! I've never been a big Oprah fan, however. She kind of gets on my nerves.

I'm all about some chocolate cupcakes. Simple, I know. :)

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Hey Janae,
I feel like I know you! Your blog posts are AWESOME and I am immensely impressed with your devotion to running. I run an hour a day and I feel wiped after that, I can't believe you did 3 hours!!!holy moly!
I, too am obsessed with Oprah. Do you watch Season 25 on the OWN network? It's pretty awesome. Random story: I actually was one of the people who traveled to AUSTRALIA with OPRAH! Crazy, huh?!? And I read your blog the whole time I was there!! ;)Keep up the great work and I live in Boston, so I'll be cheering you on from the sidelines!

xo
Jocelyn

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I could live on cupcakes and those are just the best!!! So lloevy that you had a chance to stop by my blog:) Thanks for that:)Kisses and have a great day:)See you soon:)

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YOU ARE CRAZY I LOVE IT.. im sure you like beat the record for longest run on a treadmill…
i am NOT a big fan of cupcakes..the frosting though.. thats a different story ;)
i LOVE Ellen! Oprah is aiight. the topics are good but she kind of puts me to sleep…

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Carrot cupcakes, ymmmmmmmmmm, my favorite. But now that you mention red velvet i want to bake me some.

Favorite refuel, probably a burger (especially on the grill)or doing breakfast for dinner and making french toast, sausage, and potatoes.

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Where I live Ellen and Oprah are on at the same time so I have to choose! Crazy, right? Ellen usually wins :P

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23 miles? I thought that was a misprint, but I guess not! Awesome!

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23 miles in 3 hours!! Thats awesome! You are such an insiration. I'm doing 13 later today on the treadmill. I'll have to go another .2 miles to make it a full HALF. But it will be no where near as fast as you can bust it out.

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Oh my gosh, I cant believe it…I want to run 10 miles… but the thought of ever doing 23 sounds just crazy!! YOUR AMAZING!!
No, I dont watch Ellen or Oprah, but I watch ever other crazy reality show there!!

Almost MOnday!! :) haha… Bachelor!

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amazing run. i cannot wait until i get back up to 20+ mile runs. i'll live vicariously through you lady!

i once ate peppers before a run once and i kept burping them up! not fun at all

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Love your rule about free dates!

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Red Velvet cupcakes all the way! om nom nom nom. A serving of 1 cupcake is the equivalent to all baked mini cupcakes…obviously.

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Your free dates are pretty awesome, plus stocking up on candy? I expect nothing less. Everyone wants it. You're just smart enough to take it :)
Pizza is kind of my favorite food fuel for life itself. Well, that and desserts.

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Boy have I missed your blog. I have been in a rut ever since Marathon #1 last sunday and the big 31st Birthday that day. BUT I am so excited to get caught up on your blog. Like I always say it makes me smile. I do love both Ellen and Oprah. You need to look up on line and watch an episode from this week with Goldie Hawn…AMAZING. It was all about being happy and seeing you are little miss sunshine I think you would LOVE it. I finished watching it and it gave me such a great perspective on life. I LOVE Ellen's dancing and Tony her sidekick is a cuttie. I love a good cupcake…I have vanilla on my counter and I am going to make some frosting tonight for us to decorate during tomorrows Super Bowl. Hope your weekend is going great!

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I want a cupcake!!

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It's a good thing I have high self esteem, otherwise the fact that I ran 23 miles today in 4:09 would be uber depressing!!! :-)

I'm proud of you slash also in awe.

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My favorite way to refuel after a long run is by eating pancakes the size of my face!!

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I think that I belong in Utah, because I'd take a candy bar over an open bar ANY DAY!!!! Sounds delicious and awesome at the same time!!

My favorite foods to eat post run is breakfast… Pancakes, eggs, bacon, toast, breakfast potatoes, coffee with cream and sugar! Yum!!!!

Good job on your long run!!!

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You blog is one of my favorites, you're my hero :)

I love Ellen!!!!

I love red velvet cupcakes, we plan to have them at our wedding!!

best post fuel run is pancakes :) or frozen yogurt! ;)

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I love your pics—if only I could look that beautiful after 23 miles. Billy's a lucky guy! And, 23 miles!! YOU.ARE.THE.NEXT.KARA.

So, I knocked out my 15 and I was thinking about how in the time I completed my 15, you would have probably done 20! ;) I was also trying to think about my form and foot strike…and what I was going to eat when I was done! ha ha!!

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I am running vicariously through you!!! Keep up the good work! I loooove red velvet and real vanilla cupcakes. With vanilla butter cream frosting or cream cheese frosting. Dang…now i'm hungry!!!

Post big run fuel??? A huge smoothie or a large pizza. Or both.

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23 miles!! WOWZA!!! Pizza is amazing always!

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I love Oprah, Dr. Phil, and Red Velvet cake. We are twins!

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fabulous girl! nice job on the long run, i think pizza and candy is THE BEST way to fuel up afterwards! also, open candy bar WHAT? I am moving to utah, um, now!!!

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Great job on the run!!

Love Ellen, not a fan of Oprah.

LOVE Red Velvet cake… I'm actually about to go make some red velvet cupcakes for a superbowl party!

Pizza is definitely one of my favorite refueling foods :) That and pasta in any form!

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Every time I don't feel like running on the treadmill anymore I am just going to think of you and your insane 3 miles sessions. DAMN girl! You seriously rock though.

And OMG, a CANDY bar?! I have never heard of such a thing! Why do we not have those in Michigan??

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i just found your blog and absolutely love love love it!! the voice you bring into your posts is so funny and personal!! your a mad woman for running 23 miles on the tread mill, im lucky if i make it to two, im more of an outside running girl!

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23 miles on the treadmill? Lady, you really are crazy!!! I love it!

I <3 Ellen & Oprah. I wish that I could be friends with both of them!!

My favorite cupcakes are cherry chip cupcakes. Mmmm

And my favorite post workout food is…. ANYTHING. I'm not usually hungry after a long run so once I get hungry again I will shove any food into my mouth.

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I'm an Ellen kind of girl. And there is no favorite flavor of cupcake here… as long as it's iced, I'm down! :)

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My favorite way to refuel is with a greasy, heavy breakfast. It fits perfectly with the curling up on the couch that I do after a long run.

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I was wondering how your pre-run fueling went. I will make sure not to eat subway prior to my 20 mile run!!

Ellen!!! Oprah annoyes me.
I love cake so I can't pick just one flavor.
I refuel with a big protein shake. I can not wait for about 1-2 hours post long run or hard work out.

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Thanks for the birthday shout-out! You are too sweet! Happy birthday week :-)

I love almost all cupcakes as long as they are good quality. I don't descriminate :-)

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