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I am having a much better day than yesterday  Tomorrow will be even better because it is FRIDAY!
At least I didn’t lose my wallet and lock my keys out of my apartment this morning. That means I got to run first thing
Time: 1:22
Distance: 10.11 miles
Average Pace: 8:06 per mile
The weather was beautiful today! 65 degrees and sunny with a light breeze Can you ask for anything better?
Unfortunately, I felt like a huge jug of molasses today, but I know exactly why: I had less than 12 hours in between runs. I usually have around 24 hours of recovery time because I run at the same time every morning, so I am usually not faced with this issue. But after running a pretty quick 12 miles last night, I knew that my run today was going to be a tad difficult.
Luckily, I prepared myself mentally for this. I knew the second that I got out of bed that I needed to take it easy. I usually jump out of bed and I am excited to run, but today I felt a little sluggish and my motivation wasn’t quite as high as it normally is. I know that this is a tell tale sign that my body is not recovered from the previous workout.
The run was both physically and mentally tough, but these are the runs that make our bodies and minds stronger. I think that this run actually benefited me more mentally, mainly because it is so hard for me to come to the realization that I need to take it easy. Recovery is a crucial part of running, but unfortunately is something I tend to neglect. I’ve been researching a lot about the benefits of recovery, so I’d like to share a few things I have learned:
Recovery
Recovery is one of the most important keys to training; runners (or any athletes) need to give their bodies a chance to repair themselves after their hard workouts. Without the recovery process, runners wouldn’t reap the benefits of the workouts they are performing. Think about it like this: improvement that is seen over time develops during the recovery periods, so cutting that recovery period short actually hinders the potential of that runner by not allowing him/her to recover at their highest potential.
Recovery Starts The Second You Stop Running
- The body begins its recovery process from any particular workout immediately.
- The first 30-60 minutes after a workout is the optimal time to refuel the body.
- Runners should take advantage of this window and begin eating and drinking right after the end of a workout. Replenishing carbohydrates and giving the body protein within the first 30 to 60 minutes can greatly impact how fast your body will recover. It is said that the optimal ratio for carbohydrates to protein is 4:1, but any balanced meal will do. Just make sure you are getting some carbs, some protein, and some fat.
Time Between Hard Workouts
- Runners need to make sure that they are allowing enough time (around 48 hours) between their more intense workouts or long runs. Providing this buffer time between these workouts, which should be spent resting, running, or cross training, will help give the body time to recover from the last workout before tackling another one.
- Shortening the recovery time can lead less than stellar performance in the upcoming workout, which completely negates the whole purpose of the workout. Lacking adequate recovery between workouts can lead to over-training or a decline in performance over time. Trust me on this one; I have been down that road and it definitely isn’t pretty.
- Avoid performing hard sessions on successive days. If you run long or fast one day, take a rest or recovery day the next day.
- Don’t increase your mileage by more than 10 percent over the course of a week. For example, if you run 20 miles one week, you should not increase your mileage for the next week by more than two miles.
This should get you started:
- A recovery run can be as long and fast as you want, as long as it does not affect your performance in your next training session.
- Whenever you run again within 24 hours of a hard workout, your next run should be a recovery run.
- A little experimentation is needed to find the best distance and pace for each individual runner. What might work for me might not work for you.
What are some of your recovery run tips?
Before I start this post, I want to warn you guys that these burgers look absolutely hideous, but trust me, they are really tasty Some of the best meals I have ever made look like complete garbage, but I go for taste. I don’t care if something “looks good”; it has to taste good for me to want to eat it.
We all know that I love all things burgers, so I decided to experiment with a new recipe last night. Lately, I’ve tried my hand at beef burgers, turkey burgers, and even veggie burgers, so it was about time I experimented with a seafood burger. I love seafood and I love burgers, so it only seems natural to combine them. I think I just like eating with my hands like a little kid 
Shrimp Burgers
Ingredients
- 1 pound medium shrimp, peeled and deveined
- 1 egg
- 2 tablespoons chopped fresh cilantro leaves
- 1 garlic clove, minced
- 1/2-3/4 cup whole wheat bread crumbs
- 1 roasted red pepper, chopped
- 1/2 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
- EVOO
Directions
- In a food processor, combine the shrimp, egg, cilantro, garlic, 1/2 cup bread crumbs, roasted red pepper, salt, and pepper. Process until the mixture is a coarse puree. Form the mixture into 6 patties and set aside. If the mixture is too sticky, add in some extra bread crumbs.
- Chill the mixture in the fridge for 15-20 minutes.
- Heat a cast-iron pan over medium heat or preheat a gas. Brush the pan with olive oil and grill until golden, about 3-5 minutes per side, depending on the thickness.
The apartment smelled like a seafood restaurant while I was grilling these babies up
I chose to top my burger with some fresh, organic avocado. Avocado and seafood are like a match made in heaven!
Mmmm…
These were so good that I had one for breakfast today. Something has to be really good for me to forgo pancakes
This was seriously the day from hell. Words cannot even describe how difficult it was to get through today. I guess we should start from the beginning?
I woke up at my usual time (5:00 AM) to get a run in before class. I felt OK, not bad, but not great either. I can tell that my cold is getting a little better, but it is still hanging around. It’s not affecting me in anyway, so I think it is on the way out. YAY.
When I went to get my ID from my wallet to take with me, I couldn’t find my wallet. I quickly panicked because I NEVER put it anywhere else other than on the stand next to my desk. I put my wallet, my keys, and my phone on that stand every single time I walk into my apartment. My phone and keys were there, but my wallet wasn’t. WHAT THE HELL? I looked around the area, in my pants pocket, and in my bathroom, but I couldn’t find it. I thought maybe I left it at work since I keep it in the drawer while I am working, so I drove over to look for it. Still no wallet. I called my dad freaking out and he told me to go look around my apartment because it had to be there. After looking for awhile, I found it on my nightstand. I honestly have no idea how it got there. I am still thinking about it… That is one of the last places I would put it!
Since I was in a mad rush to get my run in before class, I stupidly walked out of my apartment without my keys. The kicker is that I locked the door behind me like I always do. NOW I AM LOCKED OUT OF MY APARTMENT. By this time, it was 6:30 and the leasing office doesn’t open until 8:00, so I was pretty much screwed. I spent the next hour and a half trying to pick the lock of my apartment, but that didn’t work out as I had planned. At least now I know that no one can break in!
I didn’t even get to run 
At least the rest of the day wasn’t too bad. We had quizzes in both of my classes, which I think I did OK on, and work was pretty low key. I was at the outdoor pool today, so there was a few people out there because the weather was absolutely gorgeous today, but not as many as usual. The best part about working out there is the cute girls
This morning, I told myself that I would run as soon as I got off of work. I absolutely hate running in the afternoon, but today I didn’t really have a choice and I knew that my body and mind both really needed it. I am going to admit that I almost went home and took a nap, but for some reason, I put on my running shoes and took off.
Time: 1:29:03
Distance: 12 miles
Average Pace: 7:29 per mile
I am almost glad that I saved my run for this afternoon! I had so much energy and my whole entire body just felt amazing. 12 miles of euphoria
I was a little worried at how I was going to be feeling energy wise after having such a jam packed day and spending the whole time at work on my feet, but I actually felt better than I do most morning when I run first thing.
I’m sure it all had to do with my state of mind. Once I started running, I was just so into my run that I completely blocked everything else out. For that hour and a half, I completely forgot about how horrible my day was and I was just completely zoned out. No music. No problems. Just running.
Now that I look back on my day, I know that things could have been a lot worse. This was just one of the last things that I was expecting and it really took me by surprise. I am going to admit that today was one of those days that I just really struggled with finding confidence in myself. The whole day I just kept thinking “Can’t I do anything right”? I know that I am doing the best that I can right now, but this week and last week has just been really tough. Nothing seems to be going my way (nothing bad has happened, but things just aren’t going right) and my schedule is just completely overwhelming between class and work.
Hopefully things turn around.
Time to go study for a quiz tomorrow!
There is nothing more satisfying after a long workout than a cold, creamy, delicious smoothie. My favorite post workout smoothie is the chocolate banana Vivanno from Starbucks, but I would be living in a dumpster if I drank them everyday. Let’s face it, Starbucks is tasty, but not very wallet-friendly.
Here is my wallet-friendly version of my favorite post workout smoothie.
Chocolate Banana Protein Smoothie
- 1 scoop Chocolate Brown Rice Protein Powder
- 1 medium frozen banana
- 1 TBSP of natural peanut butter
- 1 TBSP ground flax seed
- 1 cup of coconut milk (or other nondairy milk)
- 1/2 cup plain Greek yogurt
- Sprinkle of cinnamon (optional)
Instructions
- In a blender, add all of the ingredients and blend well.
- Pour into glass and enjoy! Tastes like heaven!
I like my smoothies really thick and creamy…
What is your favorite smoothie recipe?
I was still feeling a little under the weather today when I woke up, so I decided to postpone my tempo run one more day. Other than a little congestion and a scratchy throat, everything feels fine, so I should be back to normal in no time. From experience, I’ve learned that a hard workout can actually lower my immune system and make my symptoms worse instead of making them better, so I decided to play it safe today and just go out for an easy(ish) run.
Time: 1:15:21
Distance: 10.03 miles
Average Pace: 7:30 per mile
I would say that today was more on the moderate side in terms of effort, but it just felt natural, so I rolled with it. Even though my speed work was postponed, that doesn’t mean that I had take it completely easy I would just prefer to do an actual workout when I can give 100% of my effort and perform the best that I can. Today wasn’t that day, so I ran based on what my body wanted.
Sometimes it is absolutely necessary to listen to your body. While we improve by pushing ourselves, the body can’t tolerate punishment every single day. That is the sure path to overtraining and burn out. Been there done that and it’s not fun. Trust me.
When your in between workouts, it is very important to run based on how your body is feeling. Feeling tired? Slow it down a little bit. Feeling like a ball of energy? Take it up a notch. I know some people like to recover at a certain pace, distance, blah blah blah, but I think your body will tell you how fast and how far to run. If your body is tired, your going to run slower. It’s as simple as that.
How do you determine your workout for the day?
If you are feeling under the weather, here are a few of my favorite foods that I like to eat to help me feel better. These are my “feel good foods”.
Feel Good Foods
Tea
Particularly Kombucha. Tea leaves contain antioxidants that can help to boost immune function, which will help fight off bacteria and viruses. Kombucha is seriously a wonder drink. Whenever I start to feel a cold coming on, I always drink one and I swear it helps.
Strawberries, Bananas, Oranges, and Broccoli
(Pancakes with bananas, strawberries, and coconut butter)
All of these are loaded with Vitamin C!
Feeling sick? Everyone knows that you should hook yourself up to an IV with vitamin C. Some studies have shown that taking high doses of vitamin C daily may significantly reduce cold and flu symptoms. Other studies have seen a modest benefit in reducing the duration of a cold or flu symptoms.
Oatmeal
Oatmeal and many other whole-grain cereals delivers three nutrients known to support your immune system: selenium, zinc, and beta-glucan. It also feels great on your sore throat
FYI, that is my new chocolate hazelnut butter. AMAZING.
Smoothies
(Chocolate banana smoothie) Should I post a recipe?
Just add some fruit, yogurt/milk, and protein powder into a blender and go to town. In two minutes, you’ll have a healthy, delicious snack that is going to be loaded with vitamins to help you feel better. It also feels great on a sore throat!
What are some of your “feel good foods”?
I woke up this morning with some sort of sickness: headache, “sore” throat, and some congestion. The works! I say “sore” because my throat doesn’t exactly hurt. It is more like a scratchiness/annoyance, but I am not sure on the medical for that. Anyone out there want to chime in? I probably caught a cold from the little kid that I was sitting next to on the airplane yesterday. I’m not sure if I have mentioned this before, but I hate kids. They are expensive, a pain, and they are really unsanitary. Trust me, I was a kid at one point and I know how much of a burden I was on my parents.
Naturally, I still went running. It is the only cure for me
Time: 1:25
Distance: 11 miles
Average Pace: 7:41 per mile
Despite feeling like I was run over by a truck, I had some pretty decent statistics.
The first ten minutes were pretty rough, but once my blood starting flowing, all of my symptoms started to clear up (not completely, but enough to keep running). My headache went away, my nasal passages cleared up, but my throat pretty much stayed the same. It has been sort of scratchy all day, but despite that, I feel pretty good. I will drink extra Kombucha and I will be good as new tomorrow (hopefully).
That brings me to a question that a lot of people are confused on…
Should I exercise when I’m sick?
Based on experience, I’ve found that mild to moderate exercise is usually OK if you have a cold, but no fever. Running with a fever is a big no no. I’ve tried it and it doesn’t work! Actually, exercise may even help you feel better by temporarily relieving nasal congestion and getting the blood flowing to your muscles to relieve stiffness.
I used the rules as a rule of thumb when it comes to running (or any other exercise) and illness:
- Mild to moderate exercise if your signs and symptoms are "above the neck" — such as runny nose, nasal congestion, sneezing or sore throat. If your symptoms don’t improve, cut the session short or back off on the intensity. Keywords are “mild to moderate".
- Cancel your workout if your signs and symptoms are "below the neck" — such as chest congestion, coughing, or an upset stomach. If you have a fever, get back in bed and eat some soup
- If you choose to exercise when you’re sick, listen to your body. If your signs and symptoms get worse with physical activity, stop and rest. Resume your workout routine gradually as you begin to feel better.
What are your rules about exercising when feeling under the weather?
If my symptoms are better tomorrow, I have some speed work scheduled! I feel the need for some speed
Ever since I bought some Montchevre In Blue, I have been putting it on everything. Eggs, burgers, salads, vegetables… You name it, I have done it. It was only a matter of time before I made some cheesy potatoes
This cheese is nothing short of outstanding. It is made from goats milk, so it is tangy, grassy, and very creamy. Can you imagine anything better?
Rosemary Roasted Potatoes With Bleu Cheese
Ingredients
- 2 pounds of yukon gold potatoes, quartered
- 2 tablespoons fresh rosemary, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- 2-3 garlic cloves, minced
- Cooking spray
- 3 ounces crumbled bleu cheese
Preparation
- Preheat oven to 400°.
- Combine first 5 ingredients in a large bowl, turning well to coat. Spread the potatoes out in a single layer on a roasting pan lined with cooking spray.
- Roast for 30-45 minutes (depending on the size of the potatoes), turning every 10 minutes or so.
- Return potatoes to bowl and toss with bleu cheese.
There is no doubt that this meal was the best I have had in a long time…
The saltiness of the bleu cheese really brings out the flavor of the yukon gold potatoes. Creamy potatoes and creamy cheese…
Nothing but cheesy goodness
Did everyone enjoy the guest posts I had scheduled?
I don’t know about everyone else, but I really enjoyed them! I am totally going to make Nicole’s loaded sweet potato some point this week, as well as Diana’s Overnight Avocado Oatmeal. They will both be easy, quick meals that I can through together whenever I have a busy day. Unfortunately, that is pretty much every day of the week!
I had a great time at home with my family this weekend. I can’t believe that this is only my second time home this year. It seems like I was home every month or two during my past three years in college, but things have just been so crazy this year that I haven’t had the chance. With work, school, and other obligations, it is almost impossible to find an entirely free weekend to head home. I guess that makes the trips home even more bittersweet. It really was a special weekend
There was a little running…
Saturday Easy Run
Time: 1:10:10
Distance: 9.11 miles
Average Pace: 7:42
I was the first one up (like usual), so I took advantage of my free morning and headed over to a nearby lake to run along the trails there. We live out in the suburbs, so I couldn’t bring myself to run through the neighborhoods. While it’s great for a few miles, I get tired of seeing house after house after house. Where are the sites? I want to see something interesting! I would much rather run along the lake where there are other runners and scenery to keep my mind occupied. Luckily, it was only about a 10 minute drive and I was there in no time.
Even though I was in prime running territory, I felt still pretty “blah”. I felt tired, completely unmotivated, and I really wanted to go back to sleep. I think it was just one of those days where you would rather do anything but go running. Why did I go? I honestly can’t tell you that. It was probably because running is just who I am. I do it almost every single day of the year and it never gets old. It is just a routine for me to wake up and head out the door. I never have to ask myself “Do I want to run today” or Should I run today”. I just go. Let’s just face it, I’ll always be a runner no matter what.
There was also a little cooking…
For dinner on Saturday, I decided to cook up a feast! My parents absolutely love when I cook for them, so I took advantage of my dad and we went to Whole Foods for lunch and dinner ingredients. Since I wasn’t paying, we had a few expensive items
We had:
- Grilled grass fed New York strip steaks
- Grilled lobster tails
- Grilled asparagus
- Grilled corn on the cob
- Grilled sweet potatoes with goat cheese (AMAZING)
- Non-grilled mixed green salads
Can you tell we like to grill?
My parents also wanted to be on the blog…
There’s dad!
And there’s mom! She is totally going to kill me for posting this picture Sorry mom!
And a picture of me for good measure.
I also had a few foodie finds over the weekend…
Would it be completely wrong to eat this with a spoon for breakfast tomorrow? I am totally thinking about it
And more granola for my collection. I have about 10 bags in my pantry because companies are sending it to me faster than I can eat it! I’ve never tried the Milk & Honey brand, but I have heard it is awesome. I guess we will find out soon enough…
Wow this post has seriously been all over the place. It is starting to get long, so I just want to share one more thing. My Kombucha Scoby grew like a beast over the weekend!
Look how thick she is getting! I will be brewing Kombucha in no time
It’s time to go do the homework that I neglected all weekend. Look for a killer recipe tomorrow!
Hello, Kitchen of a Runner readers! I have been a fan of Matt’s blog for a while now and I am so honored to be able to write a guest post for him to tell you guys a little bit about myself so those of you who don’t know me can get to know me J
My name is Sarah and I write for the blogs See Sarah Eat and River City Fitness. I am 28 years old and I live in Louisville, KY with my husband Josh and our beagle Suzie.
I have been blogging since 2008 and since then my life has never been the same. This blogging community has opened up a world of possibilities to me I couldn’t have even imagined. I’ve tried so many new recipes and products I otherwise might never have heard of.
Matt actually inspired me to try some banana muffins that he had posted on his blog, which I ate before making a PR on a 5k run (which still stands)! But also I have made some pretty awesome friends that have supported me along the various stages of my health journey.
I started See Sarah Eat right after I completed my first half marathon and decided to go back to focusing on heathly eating. I lost 70 lbs the year prior, but as many of us know, sometimes keeping the weight off is just as challenging. I didn’t do anything “crazy” to lose weight, I just finally woke up and realized that in order to live a long, happy life, I needed to start eating better and getting off the couch!
Here’s me before, in November 2006:
And then after running the Kentucky Derby Festival mini-Marathon in April 2008:
Since March 2008, I have run a ton of races which I keep up with on River City Fitness. I have also tried a lot of new things, such as Zumba, Body Pump, and reintroducing myself to Yoga. Fitness is a world of its own which is why I like to give my fitness life it’s own blog J
Last October, I made the decision to switch to a vegan diet. I was inspired by some other bloggers who were trying it out for a month only when I got started, I knew it would be longer than that for me. In fact, I’d always struggled with the way my body processed meat and a couple of years ago, I realized I was lactose intolerant. So a vegan diet made total sense to me.
Plus when I started cooking recipes and experimenting with new foods, my energy changed, I started sleeping better and my mind became much more positive and peaceful. I am also no longer experiencing any digestive problems! Plus the more I learn about animal cruelty and environmental issues, the more I am inspired to keep with my current lifestyle.
Thanks again, Matt, for allowing me this opportunity and thanks everyone for reading. I hope you will stop by my blogs sometime and I look forward to getting to know some of you too!
Hey everyone! I’m Nicole from Geek Turned Athlete. Thanks to Matt for giving me the opportunity to guest post on his blog. I love the recipes and the running talk. Like Matt, I consider myself a “running foodie” as well.
Unfortunately, I didn’t start off athletic early in life. Let’s just say that Speech and Debate and the marching band wasn’t much of a workout. I didn’t start working out until I gained the freshman 15. I couldn’t even run a mile when I started running. I took it day by day, and slowly started building my endurance up on the treadmill. I was a gym rat, and I loved it!
A few years later, I signed up for my first race: a 5K. The rest was history. I was hooked on racing after that (and running outside). I just completed my first marathon this year in Paris, and I am currently training for my first Half Ironman that happens to be in 3 weeks! Eeeek!
So, let’s also just say that I need to eat all the time to keep up with my anywhere from 1 1/2 hour to 4 1/2 hour daily workouts to prepare myself for my Half Ironman. Most of these meals need to be healthy to fuel my body properly for the next workout. I love this lunch because it actually keeps me full for a few hours afterwards AND it’s healthy. It takes a total of 10 minutes to prepare and cook everything but the sweet potato.
Loaded Healthy Sweet Potato (serves 1)
Ingredients
- 1 sweet potato
- 1/4 cup onion, chopped
- 1/4 cup red bell pepper, chopped
- half can of black beans, rinsed
- 1 tsp olive oil
- 2 tbsp vegetable broth
- 3 cups of spinach
- 1/4 cup cilantro, chopped
- juice of half a lime
- salt and pepper to taste
Directions
- Throw a poked sweet potato into a preheated oven to 400 degrees F, and cook for 1 hour. Go for a short run, study, or hang out for about 45 -50 minutes.
- About 10 minutes until the sweet potato is done, saute the onions, red pepper, and a little salt and pepper for 2-3 minutes on medium heat. When the red pepper and onions are soft, add the black beans with 1 tbsp of vegetable broth. Warm through, and pour into a bowl.
- Add spinach to the pan with the remaining tbsp of vegetable broth. Cook down to your liking while adding in some more salt and pepper.
- When the sweet potato is done, cut open with a knife, top with spinach, black bean mixture, lime juice, and cilantro.
I’m all about presentation, and if you don’t want to eat this colorful, flavorful thing, something is wrong with you! Enjoy!!!
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