up with the sun!

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I woke up early for a nice, long 6 mile run! It was glorious. There is just something about Friday runs that make me feel so positive and happy! šŸ™‚ My legs felt strong, and my pace was perfectly comfortable–I stopped to enjoy the sunrise and walk for 30 seconds a few times. Here are my statistics:

  • Duration: 59 minutes, 44 seconds
  • Average Heart Rate: 172 bpm
  • Maximum Heart Rate: 198 bpm
  • Calories Burned: 566

In response to your feedback and information from the personal trainer I saw on Wednesday, I tried to modify my pre– and post-workout snacks to include protein and carbs.

Pre-Workout Snack

I had a piece of WW toast, a tablespoon of organic PB, a cup of coffee with half and half, and a big class of water (GO CANES!). I did feel “more full” than usual when I started running, but by the end of the run I was fine and felt adequately fueled, which was great!

Post-Run Breakfast

I had a bowl of oatmeal with a sliced banana and some brown sugar. I also made a Muscle Milk Light smoothie with water, the other half of my banana, a handful of blueberries, and a dash of milk.
In case you’re wondering, here’s the nutritional profile of my pre– and post-run meals:

  • Calories: 647
  • Fat Calories: 151
  • Protein: 38.8 grams
  • Carbs: 94.5 grams
  • Sodium: 403 mg
  • Sugar: 35 grams (mostly from the banana)
  • Fiber: 10 grams
I have this intense excel spreadsheet tracker of all the foods I commonly eat, so it was easy to pull together this profile (its from back in my calorie-counting days). I’m not sure what the “ideal” percentages of protein vs. carbs is to minimize glycogen loss during long runs, but this ratio is definitely more even than most days.
Have a wonderful day!
Today is Maggie’s 4th birthday, so I’ll be making her a doggie cake for dinner! šŸ™‚
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