Monday Matters & Post-Run Power Exercises

Hello from us.  Time for some Monday Matters.  

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-8 miles at an easy pace on the treadmill.  I played around with the incline to pretend like I was running a course with hills outside.  Afterwards I went into the aerobics room to do my Post-Run Power Exercises.  

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These left my legs shaking.  The more powerful we get our legs to be, the faster we will be.  Explanations (and videos) of all of these exercises HERE!  

Those jump-ups during my third time through the exercises were evil.  

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-Brooke figured out how to take screen shots.  Now anytime she plays a game on my phone I find close to a trillion photos just like the one below:

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-She is also insisting on having her easel right next to her whenever she eats (below is a sandwich, not brownies although now I am craving brownies after looking at this picture).

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-I decided to conduct an experiment on which almond butter I like better between crunchy and creamy.

I think the picture does the talking.

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-Just digging up some fossils.

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-I was in the checkout line and saw tic tacs. It has probably been a decade since my last tic tac purchase and so I decided to give them a try again.  These ones are good but orange will forever trump any other tic tac flavor.  

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-My latest Women’s Running article about fueling during the race HERE!  

Such a happy face I have below.  

 

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-My favorite Martin Luther King Jr. quote:

“I have decided to stick with love…  Hate is too great a burden to bear.”

This quote helped me a lot over the last 1.5 years when dealing with my divorce etc.  

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Do you have a favorite MLK Jr. quote?

Have you figured out your fueling when racing or are you still working on it?

Crunchy or creamy almond/peanut butter?

-Creamy for almond butter and crunch for peanut butter.


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70 comments

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Race fuel: banana bread and coffee a few hours before and gu every 45 minutes during the race. For ultras I switch to real food during the race.
Creamy almond butter but really I love it all!

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Creamy, creamy and more creamy please and is there really any other flavor besides orange in Tic Tac’s, I Think Not!

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I can’t do GU, they upset my stomach. I love Honey Stinger chews and waffles. Pre-run/race is always a bagel with pb and maybe a banana. I don’t generally have much during the race though.

I usually opt for creamy pb, but lately I’m on a crunchy kick.

I’ve been working on adding in more strength training too, the stronger my whole body is, the easier all my runs will feel!

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Crunchy when eating out of the jar (which happens daily) and smooth when baking with almond butter in a cookie or muffin. Question -> do you fuel the same way for half marathons?

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Now I want a plate of brownies.

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That post run workout looks tough! My legs would be burning afterwards.

I love crunchy peanut butter, it’s a million times better than creamy.

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Thanks for reminding me I need to go to TJs! I’m all out (of creamy of course)!

Fueling is still a tough one for me. I hate eating during a race but I force some gels into my body.

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I love that photo of you and Brooke. I haven’t figured out fueling for marathoning yet (I’ve only done one though). I think it’s just as important if not more important than actual training honestly. Everything can change with bad marathon marathon fueling!

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It looks like you have a little artist on your hands! I go through phases with chunky peanut butter. Every once in a while I get a craving and I have to have it, but I normally stick with creamy.

MLK has a lot of fantastic quotes. I like this one, “If you can’t fly, run. If you can’t run, walk. If you can’t walk, crawl. But by all means, keep moving.”

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I have never had almond butter. I know. It’s almost embarrassing. Lol. Like a blogger not having fro yo.
But with peanut butter I like natural and crunchy.
Fueling for full marathons is getting easier.
I eat some chews every 5 miles. And I also do the water and Gatorade rotation from miles 3 to mile 24. Approx.

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You and your sweet girl are just too fun! I love reading your posts and catching up on your day. I would absolutely DIE if I ever met you. I just love you to pieces and you are so stinkin HILARIOUS! You’ve motivated me to start running again (hasnt happened since I had my little one). Today I did two and half miles on my treadmill. Hopefully I can stay motivated! Thanks for your awesome peek into your life!

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Come to Utah and let’s get froyo together:) CONGRATS on your 2.5 miles girl! That is awesome, you’ve got this!

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Creamy PB all the way!

I think I have figured out my fueling – but I need to ensure that I eat a bagel before hand! Otherwise, disaster!

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Only crunchy when absolutely necessary. As in, I need my fix but the store is out of creamy.

And nothing will ever top orange tic tacs! I could probably eat the entire container in one sitting… Easily……..

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Still figuring out my during-race fuel but I have finally nailed my pre-race fuel. Banana and Clif bar :)

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CREAMY no question!
I founbd those tic tacs last week at the store and was SO excited too! (at least I am not the only one). There are a ton of little kids at my church who love tic tacs and they always come up and ask for one so I was thrilled to give them a new flavor :)
I just figured out my fuel during my last marathon! I did the big no no and experimented with a new flavor during the marathon and I LOVED it! I only had one with me though and really could have used a second one at mile 21 so my next marathon I am going to use that gel and have one for mile 12 and one for 20. It has been a long process!!!

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…. wow, that really looks like a plate of brownies. And speaking of almond butter and brownies.. I really want to try these no-flour brownies (which take almond butter)……

Gluten Free (whole jar of almond butter) Brownies ….
http://elanaspantry.com/brownies/

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Those look incredible. I NEED THEM ASAP!

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I’m so with you on the crunchy/smooth thing!

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I went years only eating creamy peanut butter and now I am crunchy all the way. I like to mix Peanut Butter & Co. Crunch Time with Mighty Maple (which is creamy).

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Oh my heck! That TJ’s crunchy, salted almond butter is my latest obsession!! I eat it every day with either an apple or a banana! It’s my faaaaaave!!!

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Thanks to you (yaaaay) I started using the Salted Caramel Gu’s and they are absolutely delicious! I actually look forward to fuel time on my long runs because I can’t get over how good the salted caramel flavor is!

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I am convinced that any exercise with the word “prison” in it will surely burn and cause massive amounts of pain.

Creamy almond butter all the way!

Fueling is always a disaster for me. I am always somewhere between waiting too long (low energy) and fueling too soon (nausea). Practice makes perfect though.

MLK Jr. certainly had it right. Hate is far too burdensome. Forgiveness all the way!

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I FINALLY figured out fueling at my last half. I used the water stations so i didnt have to be bothered carrying a water bottle and starting after mile 6 i ate bites of my Picky Bar. They fuel me and last a long time and taste great! i never bonked!

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That is so great that you figured out your fueling… yay for Picky Bars!

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I lille both, crunchy and creamy. Somedays are just crunchy, and some days are just creamy. Lol
Those totally do look like brownies. Haha. Dang, little Brooke can eat a lot of brownies. Lol jk :)

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I prefer creamy peanut butter and I don’t think I have ever tried crunchy almond butter!
By the time I ran my first full marathon I had learned about fueling but when I started running half-marathons I had no idea what gels were! I am glad I knew about them before a full because there is no way I could have run 26 miles without any fuel! I am still figuring out what works best but my plan for my most recent marathon worked pretty well, so I will probably continue to do that but possibly experiment during training runs!

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Fave quote: “The ultimate measure of a man is not where he stands in times of comfort and convenience, but where he stands at times of challenge and controversy”
– Dr. Martin Luther King Jr.

I’ve only run a half, but I find that I take fuel first around mile 6 or 7 and then again around 10 when running a half. And chocolate milk at the finish. Duh. ;)

Crunchy for any/every butter. (Except regular dairy butter. No chunks please.)

P.S. very impressed that Brooke can eat with her right hand and dominate the chalk with her left!

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Oh, I absolutely love that quote too! I just told Brooke that you were impressed with her and she smiled:) Have a great day!

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Creamy all the way. I make my own almond butter at home and was even selling it in VA before I moved. Maybe I need to make some friends to hock my wares to!

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I have fueling figured out for half marathons (1 GU around mile 4 or 5 and one at 8 or 9), but I’m going to be running my first full this fall, so I’ll have to do some experimenting to find what works for longer runs.

Crunchy PB – I’m weird and I just can’t get into AB.

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I’ve ran the longest I’ve ever ran on the treadmill–10k! Nowehere near where you’re at but i hope to follow your shoes one day.

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My favorite MLK jr quote has already been mentioned- “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” Whether we’re running or just hitting a road block in life, stopping should never be an option. Dory also said it well (although not as eloquently as MLK), “Just keep swimming!”
And smooth AB, all the way!

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I love that MLK quote … I’m going to remember it.

I generally go for crunchy, but I might try smooth next time, just because it’s been awhile!

I have learnt to practice my fuels during my longer runs. This is the way I found out that I have trouble chewing and running, and generally have to stop if I try. Gels I can suck down as I run.

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Hahahaha! I totally thought those were brownies!

As far as PB goes…smooth all the way! I can’t stand crunchies.

I’ve been running and racing for >20 years, so I’ve had plenty of time to work on fueling. Although I always hydrate with Nuun, I have to stick to water during marathons or I get extremely nauseous. I use honey stinger organic energy chews for long runs or any race longer than a half.

So many memorable MLK quotes, but my favorite is your favorite…because it is just so true!

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I just bought that crunchy TJ’s almond butter a few days ago, and it reaffirmed that I like creamy AB much better. I agree with you too on PB – always crunchy unless I’m using it for baking!

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Creamy all the way!!

I used to eat breakfast before my runs, and could never keep anything down during the race. Now I skip breakfast and take in energy gu, gatorade, larabars, no problem! I think I must be weird because I don’t know anyone else who does this.

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Joanna, You are not alone! I used to force myself to eat something because I was told that I should. But, I perform (and feel) WAY better on an empty stomach. If it’s a run longer than an hour, I fuel with GU or something similar:)

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I’m still working on my fuel strategy during a race. And I totally agree with you about the creamy almond butter and crunchy PB.

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I’m a creamy PB and crunchy, freshly ground, almond butter kinda gal. I’ m going to make your zucchini cookies for the first time Superbowl Sunday to take to work.

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Creamy peanut butter always and forever! Not the biggest almond butter fan. Just can’t get behind that craze!

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I bought those tic tacs at Walmart the other day—I did not like them but yet I kept eating them! :) I also kept making my friends try them by saying “here try these, they’re gross!” LOL.

I do GU, but I think I’m going to buy some honey stinger gels to try out since they are all natural!

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I LOVE Trader Joe’s creamy almond butter. I typically eat it with a spoon, sometimes an apple!

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This year my stomach of steel decided to rebel against any GU or fuel I can buy so easily. I started getting nauseated, dizzy and my heart raced (different then because of running). I don’t know if it’s getting old…er, or why but now I’m making my own fuel with sticky rice and stuff. It’s an interesting process and I’ll see how it works next month at my Ultra Ragnar and then again during my first marathon in May. Grrrrr.

Crunchy PB is the best!

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Faith is taking the first step even when you don’t see the whole staircase. -MLK

This seems to apply to my life in so many ways right now.

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Waaaaait does this mean Brooke is a lefty now?!?!?! As a fellow lefty, my daughter will draw with her left hand when she sees me doing it, but still pretty sure she’s right dominant haha! Totally checking out your article and those exercises sound like exactly what I need to kick my butt into shape haha

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This season Orange blossom honey stinger chews and lemon lime Nuun have been go too, I just discovered the pink lemonade honey stinger chews though and they were delicious!

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Your article reminded me to thank you… I read your blog while I was trying to figure out race fuel for my first marathon and ended up using salted caramel… Best suggestion ever!!

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maybe it is a salt vs no salt thing

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I’m still working on when to fuel during a half marathon or any race where I’m running a lot faster than what I’m used to… I tried some Jelly Belly energy beans at the St. George Half Marathon this past weekend (I know never try anything new – but it didn’t have any bad side effects on me during or after the race) they were SO good! I think I will switch to those now!

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I definitely love creamy over crunchy !

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Definitely creamy!

I love the fossil digging photo! I’m an archaeologist, and I wasn’t that much older when I first got interested!

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My favorite quote is, “Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”

We don’t have a Trader Joe’s in Memphis, but there’s been recent buzz about the possibility of one coming. Everyone I know who’s been to one raves about it. If it ever happens I’ll definitely try their almond butter.

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Janae- I have always loved running, and up until now, it has got me through everything and anything.

However, I filed for divorce a couple of weeks ago and the last thing I want to do is work out! Any advice? I don’t want to loose fitness due to, let’s face it, divorce depression! This straight up SUCKS.

Please post about how you handled this so gracefully (:

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Comment!!!!

P.S. you are my favorite and I love your gorgeous face.

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I had the same Martin Luther King Jr quote as wallpaper on my FB page after my divorce. Crazy! And yes, orange tic tacs and really super cute happy running race face. :) Love it.

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Race fuel for me are honey stinger energy chews every 3 miles, I just can’t stomach gels but chews work well for me
Almond butter is my fave food, lol, I think I am in love with the crunchy right now!

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I love creamy hands down!

Fueling for marathons I take a gel every hour, during ultra’s I eat solid food.

Orange tic tac’s are my absolute fave, I’ve never seen grape in Canada!

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Still learning the fuelling – especially for this Ironman I’m doing!

Crunchy hands down :)

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Have my race fueling sorted out…for me it’s a mixture of water, gatorade and GU :)

I’m ALWAYS a smooth fan!!

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I agree…the grape tic tacs don’t even compare to the orange!

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What a beautiful quote!!

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raw creamy almond butter but my new fave is Sunflower Seed Butter. PB makes me sick when I eat it before a run. I like crunchy organic for PB.
I actually teach fellow runners how to fuel before, during, and after a race. I know when someone is dehydrated or bonking from lack of food during our runs. (I’m a health coach).

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Creamy peanut butter, and orange tic tacs! I usually don’t eat anything but gummy bears pre-race. Only ate 1 gu during my last marathon but didn’t hit the wall. Miracle or luck I have no idea

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Brooke and her easel is too cute. I noticed she might be a lefty as well. :)

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Bagel, banana and gu pre-race.
Gu every 45/50 min and switch from water to Fluid Performance drink at every stop

Creamy almond butter – my son is allergic to peanuts, so I don’t have peanut butter in the house anymore.

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What is your “easy” pace on the treadmill and for how long and then what is your normal go-to pace? Just curious!! I have been trying to increase my mileage.

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I always have both creamy and crunchy peanut butter – I definitely like both, and sometimes one is better than the other for baking!

Have you seen the new Cookie Butter Sandwich cookies at Trader Joe’s? Delicious!

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I love the post run power exercises. I did them tabata style after my run earlier this week. I have been searching for different exercises to improve my running and leg strength without lifting too heavy. This was the answer.

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The fueling article is extremely helpful! I just signed up for my first race, a half marathon, and will be collecting all of this advice over the course of my training.

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