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The Importance of Adding Protein after a Workout

The Importance of Adding Protein after a Workout

In 2018, one of my goals is to get more protein in my diet after running.  I’m not doing a crazy diet, but integrating more protein after workouts and running.  Earlier in the month, I was given the opportunity to try and work with Oikos Protein Crunch Yogurt.  It timed out well, as it has 17 grams of protein which makes it a good and easy to eat choice.

me running rain

Brief information about the Oikos Protein Crunch Yogurt:

It has 17g of protein, 6g of fiber and no artificial sweeteners.  Most have 18-25 grams of carbohydrates too!  Each yogurt contains a lid with toppings to mix in. 

Oikos Protein Crunch Yogurt

So What are Benefits of Having More Protein Post Workout?

Protein repairs muscle damage.  Any run or workout will cause muscle damage.  It’s important to recover that muscle damage so you can succeed in your next workout or race.

Often times, I have a bad habit of just going on to the next thing after running.  Whether that “next thing” is life or work, I skip this step.  I know not having something to recover is a bad habit, yet time seems to get away from me. This year, I’m focusing on having protein after a workout or run to help repair muscle damage.

Athletes who don’t get enough protein are also at a higher risk of injury.

Having More Protein also Helps with Cortisol.

Cortisol is the “stress” hormone that breaks down muscle.  Last year, when I had my blood taken, my cortisol was an extremely high. Excluding liver cells, cortisol speeds the breakdown of proteins into amino acids.

In short, cortisol provides the body with the energy it requires to combat stress from trauma, illness, and injury.  It’s key for recovery and preventing burn out (something I have rambled on about for months).

How much Protein is Important?

Most runners should strive for 10-20 grams.  Having more protein or saturating your body with protein won’t do your body much good.  One reason I like Oikos Protein Crunch Yogurt is a great option because it contains 17 grams of protein, which fits right in that window.  It has 6 grams of fiber, and no artificial sweeteners.  Plus it tastes good.  It always helps to remember to eat something that tastes good.

Timing is everything and it’s important to eat within 30 minutes of finishing your workout, which is definitely something I have struggled with.  Not because I have a reason, but truthfully I’ve been lazy.   That is an easy problem to fix, you just have to commit!

 

 

You can find Oikos Protein Crunch Yogurt at Walmart locations.  Plus right now, there is even an awesome Ibotta Offer!

Thank you, Oikos Protein Crunch Yogurt for sponsoring this post.

Questions for you:
Do you normally eat after a workout?
How do you get protein in?

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Saucony Ride 10 Shoe Review

Saucony Ride 10 Shoe Review

I’ve been running in the Saucony Ride 10 for a little while now.  It replaced the Saucony Freedom in my rotation.  A few years ago, I loved the orginal Saucony Triumph ISO.  Personally, it was one of my favorite shoes to come out.  Since then, I haven’t found a Saucony shoe I like as much.  More recent models of the Triumph have been okay but not my favorite.  I am curious to see how the latest model, the Saucony Triumph ISO 4 stacks up though.  I’ve run in several models of Saucony: The Triumph, the Zealot, and the Ride.

Anyway, the Saucony Ride 10 has been a more favorite shoe of mine recently.

Saucony Ride 10 Fit:

The Saucony Ride 10 fits more true to size than previous years.  Typically I wear a size 10-10.5 wide, and I found a 10.5 to be ideal.  The upper is seamless and accommodates those with wider feet or bunions.

saucony ride 10 shoe review.jpg

One thing I’ve noticed about Saucony, which people either love or hate, is that it has a very low back.  It doesn’t fit orthotics/inserts as well as many other neutral shoes.  That has been a deal breaker for many, because they feel like they are slipping.  It’s never bothered me, and I’ve never felt as though I was slipping out, but it does bother a lot of people.

Saucony Ride 10 Ride:

Time to review the ride of the Ride.  It always sounds funny when I say that.  The Saucony Ride 10 is an 8 mm drop and much firmer.  If you are looking for a shoe with firmer forefront cushion, the Ride or most Saucony shoes are an option.

I’ve run anywhere between 5-10 miles in the shoe, and I feel as responsive in the beginning as the end of the shoe.  The cushion is there. One thing I did notice was it slipped more on wet surfaces or in the rain.  It’s a shoe I’m less likely to take out in icy conditions, although I’m more likely to run indoors when it’s icy.

Saucony Ride 10 Conclusions:

The Saucony Ride 10 is one of the most popular shoes in the industry, and I can see why.  It’s a true to size, well-cushioned shoe, that is great for any amount of mileage: from 5ks to marathons.  It holds up well.  Saucony is on model 10 of the shoe, so it’s lasted the test of time for a while now. Personally, I’ve been enjoying the lightweight but still well-cushioned shoe for easy days or regular daily runs.

Current Rotation:

Brooks Glycerin 15 (long runs, easy runs)
Brooks Ghost 10 (easy runs, daily runs)
Saucony Ride 10 (easy runs, daily runs)
Nike Zoom Fly (workouts)
Altra Escalante (workouts)
Saucony Type A/Endorphin (races)

Questions for you:
What is your current favorite shoe?
What is your all-time favorite shoe?

Tips for Morning Workouts

Tips for Morning Workouts

Recently I received a question about running and working out in the morning.   I haven’t always been a “morning runner,” but since graduating college, I’m a morning runner 99% of the time.  If I don’t run before 9 am, chances are I don’t run.  Of course, it doesn’t include races, although I did wish they all started before 9.

I will be the first to tell you it’s much easier to run in the morning during the summer.  It gets lighter earlier, and it’s warmer.  You don’t feel as though you’re ripping blankets off to go for a run in the dark and cold.  With my constant change of schedule, it’s better for me to get the run done earlier.

I posted a long time ago that I don’t drink coffee before I run.  I used to drink coffee right when I woke up almost every day. However, I had one bad race (the Distance series in 2013? 2014? And that ruined it for me.

Recently I was sent Alert Caffeine Gum to try.  I’ve heard of caffeinated gum before, and it seems like a lot of people swear by it.  Thinking out loud, I’m not a huge gum chewer, but I was excited to give it a shot.  Like anything, you don’t know until you try!

Alert Caffeinated Gum

Here are some other ways I prepare myself to workout in the morning:

Sleep: I am known to turn my technology off around 9-9:30 pm.  I might go to bed a little later, but I stop fiddling with the computer, texting, etc.  It allows me to wind down and actually get to bed.  Tweeting at the pillowcase keeps me wide awake.

Set an Alarm (or 2 or 10): I’ve adjusted to waking up between 5-5:30 am most mornings.  To be honest, at this point it doesn’t phase me.  However, it didn’t use to be like that, and I needed an alarm to pull me out of bed.

Check the Weather: Mentally I like to have an idea if I’ll be running inside or outside.  Or if it’s going to be snowing, pouring rain, or windy.  Not all surprises are good ones.

Make Sure. You Have Appropriate Gear Clean: Many bloggers will tell you to lay your clothing out, and I think that is fantastic advice, however, for me if I have appropriate gear cleaned and findable, I consider it a good day.

Caffeine! As I mentioned, I no longer drink coffee before I run.  I was lucky enough to be sent Alert Caffeine GumAlert Caffeine Gum to try.  I’ve consistently chewed a piece after breakfast, and I do feel a bit more jazzy during my run.  I don’t feel like I’m slogging through the first mile.

I’ve also tried Alert Gum in the middle of the day, and it doesn’t keep me up at night.  It has half the caffeine of a cup of coffee which is a great amount for me.

Alert Gum is available in Mint or Fruit flavors, and each pack has 8 pieces.  It’s available on Amazon or Walmart for $2.99. Personally, I like the fruity flavor the best.

Finally, Stick to It:  Sometimes we want to change but aren’t willing to give it time.  Give your new routine at least 2 weeks.  If after two weeks, it’s not for you, find something that is!

Thank you Alert Caffeine Gumfor sponsoring this post!

Questions for you:
What time do you like to workout?
Do you have any methods to wake up in the morning?

Training: Ice and Workouts

Training: Ice and Workouts

Last week I planned to do a 5k, but with another week of icy conditions, I opted to DNS.  In college, I slipped and fell on ice (not running).  Ultimately, I broke my arm. To me, not worrying about falling and having a productive run on the treadmill is more than worth it.

Monday: Easy 60 minutes
Tuesday: Easy 75 minutes
Wednesday: 12X400s
Thursday: Rest
Friday: Easy 60 minutes
Saturday: 3X2 mile repeats 800 recovery
Sunday: 10 mile Run with Amelia and Danielle

12x400s with 400 recovery (average 5:58 pace)

This workout went well.  It was extremely windy on Wednesday.  I felt like a loose noodle the entire time and but 400s are starting to finally feel easier. The first time I ran, I average 6 min pace (or an 18:35 5k) in ideal conditions.  These averaged 5:58 in headwind so there is an improvement.

Saturday: 3×2 mile repeats (6:27, 6:27, 6:23)

I had wanted to race, but knew running on ice would not end well for me.  As I’ve mentioned, I slipped and fell on ice in college.  I broke my arm.  Now, I’ll occasionally run in snow, but I prefer to run inside. The race went on, but I didn’t show up.

The workout itself felt like a struggle to get through.  I counted down the minutes and didn’t feel good.  I felt better by the fact I accomplished the workout, but besides that, I can’t say it was the most enjoyable workout I’ve done.

Thoughts:

I probably won’t race for the rest of the month.  I would have liked to race more than I did, but you can’t control the weather and if I hurt myself I would have been more upset than a “meh workout”.   It was a boring but successful week.

Posts from the week:

Brooks Cascadia 12 Shoe Review
Four State Vacation

Questions for you:
Do you ever run on the ice?
What was your best workout last week?

Haddonfield Road Race (19:59)

On Saturday, I ran the Haddonfield Road Race.  I’ve run before, and I know the course is moderately challenging.  As I said in my training log two weeks ago, coming home from vacation, I caught food poisoning.  They diagnosed it, and I am recovering decently.  On Saturday I was not 100%, but I felt good enough to toe the line.

Since I am running Philly half marathon again on Saturday, my goal was to tempo and get a good workout from the race.  I know the course is one of the most difficult in the area, plus getting over an illness, and the cold weather, there wasn’t a point to go crazy.  To be fair, I didn’t think I could go crazy anyway. I had made that goal the night before, and thank goodness I did.

The morning of the race was a disaster.  I had gone to bed around 9 pm the night before but ended up sleeping in until 7.  I had a few errands to run in the morning before the race and work, and by the time I knew it, I was running late to the race.  Luckily, it all worked out, and I made it to the start line.  After realizing I was still wearing a fashionable Abercombie Puffer vest, I delayered that, and we were off.

The first mile went up a large hill and turned.  There was a huge pack in front, followed by me.  Somehow I’ve run a lot of races that I end up running by myself.  We ran up the hills of the first mile, and I ran a 6:25. It was precisely where I wanted to be, but I also knew I was tired and fatigued.  I didn’t even think I would be able to hold that.

During the second mile, I began catching a few people.  I remember last year running that mile completely alone, so I was excited to chase someone.  I hit the second mile in 6:26 and was happy.

The last mile had one last hill.  Bonus hill, if you want to call it.  By that time I hit the mile around 2.5, I was toast.  I’ve been training out west, so I secretly hoping my lung compacity would be higher than it was.  But I felt like garbage and just powered through.  I surged down the hill and ran a 19:59 5k.

The goal was 20 minutes, and I ran 19:59.  I’m happy with how it went, with everything that happened in the morning.

haddonfield road race me running

Questions for you:

Do you prefer hilly or flat courses?

What is the coldest race you’ve run?

This one was 22 degrees which is one of the colder races I’ve done.  I’ve run a few below 20 but around this temperature is about my limit.

Training: Back to NJ

Training: Back to NJ

Last week was just about assimilating back to New Jersey.  After getting food poisoning, this week was about getting back out there and just getting some easy runs in during the week.  Even though it meant about 2 weeks between races and speed work, it was necessary. I was exhausted from vacation, as well as getting over food poisoning.

It all worked out, and with extra sleep, easy miles, and focusing on nutrition, I seemed to feel a lot better towards the end of the week.

Monday: Easy 45 minutes
Tuesday: Easy 45 minutes
Wednesday: Easy 60 minutes
Thursday: OFF
Friday: Easy 45 minutes
Saturday: Haddonfield Road Race (19:59)
Sunday:  Blueberry Challenge XC 5k (20:01)
 Total Miles:  35-37

 

Haddonfield Road Race (19:59) 6:25, 6:26, 6:25

The goal of this race was to run a 20 minute 5k which I ran right on pace.  The course itself is difficult and the day did not go exactly as planned but I was able to get done what I needed too with a few faster miles on my legs.  Despite being one of my slower “races” recently, my effort was exactly where I needed it to be.

Blueberry Challenge XC 5k (20:01) 

I have always wanted to do this race, but whatever reason, it never works out.  The race is a mixture of a lot of grass, gravel, pavement, and finally, a stair climb up Blueberry Hill.  Even without the climb, it’s one of the hillier 5k courses I’ve done.  My goal was to try and run 20 minutes, and I met that goal.

Thoughts:

While neither are “fast” races indicating my fitness, I enjoyed both and getting out there again.  Training isn’t linear, and I’m the same person who ran an 18:46 less than a month ago.

This week will also be a lighter week as I will be running the Philadelphia half marathon.  I’ve never run particularly well there as coincidentally enough I had food poisoning in 2015 and in 2016, I just felt like garbage.  Third time is a charm, right?

Posts from the Week: 
How to Build Back Mental Confidence
Hiking Flagstaff Mountain in Boulder
Smile Brilliant Review and Giveaway

Questions for you:

Do you like running on trails or roads?

Have you ever run up stairs during a race?

 

Training: Recovering and Racing

Training: Recovering and Racing

Most of last week was spent recovering from the Crawlin’ Crab Half Marathon.  By Wednesday, my legs felt decent.  Which was great because the rest of my week was filled with longer work days.  Nothing I couldn’t handle though.

Monday: Easy 45 minutes
Tuesday: Easy 30 minutes
Wednesday: Easy 60 minutes
Thursday: OFF
Friday: Easy 60 minutes
Saturday: Heroes to Hero 5k (18:41)
Sunday: 6.5-mile tempo run/total miles 14
Total: 44-47

Progression:

Week 7: 40 miles (13.1 miles workout)
Week 8: 43-45 miles (2 workouts: 1 race/1 tempo)
Week 9: 41-43 miles (2 races)
Week 10: 50- 53 miles (13.1 miles workout)

Week 11: 44-47 miles (2 workouts: 1 race/1 tempo)

Easy Runs:

As I mention every week, my easy runs were just that easy.  There was nothing of excitement and most of them were hot and sticky.  You don’t have to be exciting to blog and this is just a classic example.

Heroes to Hero 5k (18:41)

Fastest 5k since April 1st. 18:41 with a progression of splits (6:05, 6:04, 6:01)

A post shared by Hollie (@fueledbylolz) on

I’ll have a full recap of the Heroes to Hero Run in the next few days.   On paper, it’s my fastest 5k since coming back from burnout.

To be honest, I never felt good.  On Saturday morning, I woke up exhausted and tired. While running the race, I felt as though I wasn’t getting any more tired but just running and zoned out.  Even before the race, my good friend said: “woah Hollie, you look exhausted and out of it” and I was.  My splits were 6:05, 6:04, 6:01, so it was definitely a nice progression (which almost never happens).

Other than the race, nothing too exciting last week.  This week I’m tapering down for the Runners World Half Marathon Race series.  It will be a busy weekend, and I’ll be racing both the 5k and the 13.1.  I will be honest, that I don’t feel as prepared for the race as I would like but I would rather be undertrained than overtrained.

The festival is a lot of fun and this year, my dad, is running the half which will make it even more enjoyable!

Running Posts from the Week:
Crawlin’ Crab Half Marathon
Who Cares Where You Run?
Hoka Clifton 4 Shoe Review

Questions for you:
What was your best workout last week?
How long does it take you to recover from races?

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