Up With The Sun

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Good morning! I had a wonderful morning run today.  I really felt pressured to get in one more run before my doctor’s appointment (OMG what if he tells me to STOP RUNNING??? Worst fear EVER!). 


I woke up to this beautiful Florida sunrise, which I think must be a good sign….


I had a quick pre-run snackWhole wheat toast + PB really seems to be the perfect fuel for me.  And of course, I had a nice cup of coffee.


I did 5.0 miles at a steady pace of approximately 9:30 minutes/mile…. I am definitely getting faster! Despite my pace, it was a relaxing, peaceful run.  It was a little cold this morning, so my sweat chilled me down.  I got into the "zone" by mile 2.5 and felt like I could run FOREVER.  I love it when that happens! 🙂


Here are my statistics:


  • Duration: 51 minutes (5.0 miles + cool down)
  • Average Heart Rate: 170 bpm
  • Maximum Heart Rate: 189 bpm
  • Calories Burned: 460


When I returned, I quickly showered and set to work on breakfast.  Ever since I made the French Waffles a few weeks ago, I haven’t been able to get my mind off of them! These are so delicious and simple. DSCN9980

I used two egg whites for the batter, and I poured extra egg whites into the honeycombs of the waffles to pack more PROTEIN power into my breakfast. 


And on the side, I had a sliced banana.


Off to my appointment with the Jewett Orthopaedic Clinic! I am SO excited to see a sports medicine doctor (as long as he doesn’t crush my running desires!).  I’m going to pick his little brain apart with questions about running! :)  See you for lunch!


Note to Self: Don’t Delay!


"Procrastination is a way for us to be satisfied with second-rate results; we can always tell ourselves we’d have done a better job if only we’d had more time… If you’re good at rationalizing, you can keep yourself feeling rather satisfied this way, but it’s a cheap happy.  You’re whittling your expectations of yourself down lower and lower." ~ Richard O’Connor, Happy at Last: The Thinking Person’s Guide to Finding Joy.



  • VeggieGirl October 17, 2008, 6:00 am

    Amazing run + French waffles breakfast = great Friday start!! :0)

    Good luck at the appointment – I’m PRAYING that you won’t have to stop running!! My fingers are crossed for you.

    FABULOUS “Note to Self”!!! Thanks for sharing!!!


  • Meghann October 17, 2008, 6:00 am

    We switched roles.. you were up running at the crack of dawn this morning and I didn’t have a chance to! It was pretty chilly this morning.. I even had the heat on in my car for a couple of minute on the way to work.. I am such a wimp!

    Good luck at the Dr everything will be fine!

  • just me October 17, 2008, 6:08 am

    great run and breakfast! i hope everything goes well at the doctors!!!

    love the note to self!

  • Meg October 17, 2008, 6:09 am

    Love the quote and the sunrise!

    I really need to try French waffles!

    Good luck at the doctor!

  • Balance, Joy and Delicias! October 17, 2008, 6:15 am

    Nice blog!
    and glad to know a new yogi!

  • greendogwine October 17, 2008, 6:57 am

    What a beautiful sunrise! I need to try those french waffles – they look delish!

  • Rose October 17, 2008, 7:02 am

    What a gorgeous morning… my oh my!

  • Beadie October 17, 2008, 7:02 am

    mmm…french waffles

    That photo is fantastic!

  • BOBBI McCORMICK October 17, 2008, 7:51 am

    I am jelouse alarm didn’t go off so I didn’t get to run:( Love the sinrise pic!

  • Nicole (anotheronebitesthecrust.wordpress.com) October 17, 2008, 7:53 am

    I definitely had an “in the zone” run this morning too, I loved it!

    Good luck at the doctors!

  • Lyss October 17, 2008, 7:59 am

    I’m insanely jealous of your beautiful Florida weather right now… Minnesota’s weather is definitely nothing to brag about. Glad to hear yoga went well (with no upchuck dogs)! 🙂 I’m definitely trying your french waffle recipe SOON.

  • Carolina John October 17, 2008, 8:20 am

    we found some WW english muffins the other day that make a great pre-run snack toasted with some PB. Might want to give that one a try.

    good luck with the orthopaedist! they are a lot of fun sometimes, I used to write software for a local group. You also might want to get your chiropractor to check you out for a more holistic approach. My chiro makes adjustments on my knees, ankles and feet all the time. he’s restored fallen arches, fixed shin splints, you name it.

  • tfh October 17, 2008, 8:23 am

    Hope the doctor’s appointment is informative and leaves you feeling happy, not disappointed. I read a book by a podiatrist who said almost all of the runners who came to his clinic told him they’d gone for a run right before the appointment because they so feared him saying they couldn’t run again for months. Pretty funny. And reassuring: he said that he would do everything he could so that they could keep on running.

  • magpie October 17, 2008, 8:51 am

    Those waffles look fantastic! What a great idea 🙂 Good luck at the doctor!

  • Marie October 17, 2008, 9:41 am

    I starting running more regularly in the past two months (about 6-8 miles a week, which I know sounds like nothing to you!!) and I’ve found that I am eating a lot more. Now, I realize I need a little extra fuel since I have upped my activity level, but I have a feeling I’m overestimating 🙂 and weight wise it is starting to show. I find myself thinking, oh well I can have this bagel/cookie/anything else extra because I worked out today.

    I thought you had mentioned not being a runner in the past – how did you figure out a balance?

  • Caitlin October 17, 2008, 9:52 am

    carolina john – oh you can BET i’m seeing an alternative doctor! 🙂 see the post!

    tfh – hahah that’s funny. i bet all real runners would go on a run before their ortho appointments *just in case*!

    marie – hey there! congrats on starting to run! that’s awesome!it’s definitely hard to find a balance between training and eating. during a two or three mile run, you may burn 150 – 250 calories, depending on your weight. To refuel after that, all you need is a small snack.

    I kind of address this issue in my FAQs, but its more applicable if you are running longer distances. The part of this FAQ that probably applies to you is just to be aware of how many calories your burning/taking in, and break up your meals into smaller portions (6 or 7 eats a day as opposed to 3 meals), which will prevent you from feeling hungry in between meals without eating more calories:

    QUESTION: Are you ever concerned about overeating because running makes you feel so hungry?

    ANSWER: I can understand the tough balance between stepping up your exercise and fueling adequately without OVEREATING. One of the things I do is I try not to eat too much (calorie-wise) at any meal. If I only eat 350 calories at lunch and I get hungry by 2, I eat a small snack (250 calories or so) and I don’t feel bad about it because I know I ate a light lunch. On the other hand, if I had slammed 600 calories at lunch, I still would probably get hungry by 3, but I wouldn’t feel right about snacking again.

    Also, I figure that running burns a LOT of calories. On a 6.0-mile run, I burn 600 calories. If I need around 1700-1800 to maintain my weight, that means I can eat 2300-2400 calories during the day. It’s rare I eat that much because I have a lot of low calorie foods (yogurt, fruit, veggies, lean meats), so that means I probably won’t even make my net calories for the day. This “evens out” days I don’t work out and still eat 1800-2000 calories!

    Getting a heart rate monitor was great because it always me to “know” how many calories I burned, which I feel gives me more freedom to eat in the day.

    The point is that I don’t stress out about calories too much because 1) I have a system that allows me to eat all the time without overeating at any one meal or over the course of the day and 2) I burn so many calories running that on days where I do overindulge, my exercise probably just erases it.

  • Erin of Care to Eat October 17, 2008, 11:06 am

    Those waffles look SO COOL! I love that you poured egg whites into the squares. I want ’em!
    Good luck today.

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