Fitness, Healthy Living, My Weekly Workouts, What I Ate Wednesday

What I Ate On A Long Training Run Day + Weekly Workouts

Food was a common theme on my blog last week. Specifically why I’m being extra cautious to not deprive my body of proper nutrients during this half marathon training cycle, why healthy fats are so important (especially for athletes) and then shared some of my favorite food items.

As I reflected on this past week I thought it would be informative to share what I eat on a typical day that I’m doing a long training run. On these days I definitely make an extra effort to eat clean, hydrate and really just properly prepare my body for a long ass run!

So here’s a breakdown of every single thing I ate last Friday before my 9 mile run.

Enjoy!

What I Ate On A Long Training Run Day:

7:00 am: I started off my day with about 16 oz of coffee with 1 tbsp half and half in bed…the usual!

8:00 am: I’ve really enjoyed having smoothies for breakfast recently. I love the fact I can pack TONS of protein, healthy fats and carbs into a delicious drink I can sip on during my commute to work. I’m currently OBSESSED with this cauliflower smoothie from Lee From America. This smoothie is seriously SO DELICIOUS and keeps me full for hours. Here’s how to make it…simply blend the following in a Vitamix or high speed blender: 1.5 cups frozen cauliflower florets, 1 scoop vanilla Vega Sport protein powder, ¾ cup frozen blueberries, 2 tbsp almond butter, ¼ avocado, sprinkle of cinnamon, sprinkle of unsweetened coconut! YUM!

I also had my usual shot of apple cider vinegar and Farmhouse Culture gut shot before running out the door.

 

But seriously, check out that color!

 

11:00 am: It’s a miracle if I stay full for more than 2 hours so the fact that I wasn’t hungry until 11:00 was shocking. I listen to my body during the time period between breakfast and lunch and will decide if I want 1 or 2 egg muffins. Today I was STARVING so I had 2 spinach & feta egg muffins and ½ a Suja GLOW. Normally I’ll have a green juice a little lower in sugars but this was all we had at work so hey can’t really complain about free Suja and I figure my body needs some carbs/sugar for running later today.

 

 

12:00 pm: I wasn’t quite hungry for lunch but wanted a little something so I drank a pink lady apple Health-Ade Kombucha. I swear I could live off liquids. I should also mentioned by this time I had already consumed 80 oz of water. 

1:15 pm: I love leftovers for lunch. I always make a point to cook extra for dinner then simply pop it into a tupperware for the next day. Today I ate about 1.5 cups of leftover Fartlek Chili from Run Fast Eat Slow with half an avocado. Not the prettiest picture ever but this chili is SO GOOD and is packed with healthy carbs and protein.

 

 

Oh and had 1 Theo coconut butter cup…SO GOOD!

 

 

2:45 pm: Ran 9 miles at the beach.

4:00 pm: I was so hungry and knew I was about to sit in awful traffic driving home so I ate a Coconut Peanut Butter Perfect Bar and probably 100 oz of water with a watermelon Nuun tab.

6:00 pm: I kind of failed at taking pictures at this point in the day but for dinner I had my favorite recipe from Run Fast Eat Slow, the Soba Noodle Salad with Runners High Peanut Sauce…INSANE!! There’s is nothing more satisfying after a long run than creamy peanut sauce over veggies and noodles mmmmmm!

8:30 pm: I know, I know, I know Halo Top doesn’t have the cleanest ingredients in the world but it’s my absolute favorite “healthy” ice cream. Unlike Arctic Zero which I find to be icy and fake tasting Halo Top is creamy and tastes exactly like the flavors that are advertised. Not going to lie I ate about half of this pint because well, I earned it right?

 

My guilty plesure!

 

So there you have it everything I ate during my long run day. In additional to all that food I drank at least 200 oz of water and always end my night with a couple mugs of ginger tea.

I feel like my diet currently has a great balance of protein, fat and carbs and is primarily REAL FOOD!

I don’t count calories  so I have no idea how many calories this was but I’m assuming probably somewhere between 2,000-2,500 which is what I’m shooting for to not lose weight while half marathon training.

 

[Tweet “What I ate on a long training run day #runchat”]

 

 

 

Training Recap:

My workout schedule was a little bit off this week but I still ended up getting in 2 great runs, a bunch of yoga and some strength training. The highlight of my week was definitely my 9 mile run where I kept an average pace of 9:10/ mile which for me is FAST!

I’ve been trying to mentally visualize my long runs as a sandwich. Stay with me here…I break up these runs into 3 parts: 3 miles of warming up at an average pace, 3 miles of a challenging pace then ending with 3 miles at a slightly above average pace. This allows my body to warm up, get uncomfortable then finish strong. Plus how much easier does running 3 miles 3 times sound than 9 miles?

 

 

Weekly Workouts:

With the Hot Chocolate 15k creeping up in just a couple of weeks I’m going to back off of strength training a little bit this week and really focus on some quality runs.

Here’s what the Hot Chocolate people recommend doing this week:

 

 

And like usual…here’s what I’m actually going to do:

  • Monday: 4 mile tempo run on treadmill
  • Tuesday: yoga
  • Wednesday: 1 hr run + yoga sculpt
  • Thursday: yoga
  • Friday: 30 minute easy run
  • Saturday: 8-10 mile trail run with last 2 miles at goal pace
  • Sunday: rest

 

Your Turn,

Are you a morning smoothie person or do you prefer solid food?

Have you ever tried Halo Top?

How are you getting your sweat on this week?

 

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8 Comments

  • Reply Agness of Run Agness Run March 6, 2017 at 1:16 pm

    This post was very educational and useful, Diana! Well done, keep up the good work!

    • Reply Diana Becker March 6, 2017 at 4:01 pm

      Thank you so much! Hope you got some food inspiration 🙂

  • Reply Emily March 7, 2017 at 6:58 am

    I’ve never tried Halo Top, but I would love to, because I have tried Arctic Zero, and I really like ice cream better. Also, your day of eats sounds really yummy and filling. I’m not normally a huge smoothie person, but I like to have one after a long run, because it’s so refreshing and filling.

    • Reply Diana Becker March 9, 2017 at 8:50 am

      You’d LOVE Halo Top- it’s actually dairy based so it’s pretty darn close to tasting like real ice cream 🙂

  • Reply Liv @ Healthy Liv March 7, 2017 at 12:38 pm

    Sounds like a delicious day of eats! I drink a lot of water compared to most people I know (probably 80-100 oz per day) and am wondering HOW you drink 200 oz without constantly having to use the restroom?! I’m impressed!

    • Reply Diana Becker March 9, 2017 at 8:50 am

      Haha I’ve been drinking 200oz of water daily for so long I think my body is use to it…that being said I def am running to the bathroom every hour or two haha!

  • Reply Laura @ Sprint 2 the Table March 8, 2017 at 9:22 pm

    I thought I drank a ton of water, but 200 oz?! WOW! I guess if I ran 9 miles, I’d be on that too though. 🙂

    Love all of your eats. I need to try those Theo cups. And running on the beach. I’ve lived here 2 years and have NEVER done a beach run. So weird.

    • Reply Diana Becker March 9, 2017 at 8:53 am

      WHAT?!?!?! How have you never done a beach run? It’s going to be gorgeous this weekend- get down to Mission Bay- you can run for miles and as long as you avoid the main boardwalk it’s shockingly not busy.

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