Just a quick run/one

Hello! Just time for a quick one.
After work I had a scrummy little Apple Pie Nak’d bar for an energy boost, and it must have worked as I managed 3.2 miles in 32 minutes! A super speedy time for me, especially with the wind blowing me back in some places. I had a little bit of time pottering about on the nike+ website and trying to figure out how to map my run; at the moment can only find runs that other people have mapped. I didn’t have long as I was out for dinner, so I am sure when I have more time I can work it out. That’s all for this evening…

What to eat after a run, and the best chocolate cookie recipe ever!

So after yesterday when I was thinking about recovery foods after running, I decided to dig out the article from “Women’s Running” magazine. I don’t normally keep magazines but I do sometimes cut out useful articles to keep. I think putting it on here will mean I can refer to it when I have forgotten. The list includes:

Flavoured milk; apparently it shows better muscle recovery than a specific sports drink (why oh why did I try that SIS banana stuff yesterday when I had Nesquick powder in the cupboard?).

Yoghurt; a 4;1 ratio of carbs and protein which apparently is ideal for recovery.

Cereal bars containing oats (hello Nak’d bars). I would not normally choose a conventional cereal bar as they have more sugar and less protein, but I suppose with milk or yoghurt alongside they would be ok.

Bananas! It recommends having it with milk or yoghurt, but I think they are so good as the carbohydrate is quickly released to boost your energy again. It is normally the only thing I fancy after a race. The thought of a banana was in my head after mile 10 of my half marathon!

Raisins; because of their carbohydrate level. I think that they would be ok after a short run but after a long run I would need a bigger snack than that!

Blackberries; they contain vitamins C and E to help muscles recover (again it is suggested to have them with greek yoghurt as on their own they would nbe providing carbs but little protein).

Nuts; lots of protein, fibre and vitamins E and B to help you recover. Maybe nuts with raisins would be a better combo as then you have carbs and protein together (like a punnet from a graze box).

They also suggest rice cakes with peanut butter (that magic 4;1 ratio again) but I do not like rice cakes- they stick to your tongue! Also pancakes and baked beans are suggested (no not together that would be gross!) but I would not go for any of those options.

So I am going to be good and refer to my list to see which foods work for me. I have often been having a banana along with a cereal bar and sometimes have a graze punnet (usually dried fruits with nuts) so I suppose I am naturally choosing some of those good foods.

Today I made another recipe from The Hummingbird Bakery book ; double chocolate cookies and I think this has to be the best ever recipe for double chocolate cookies! The recipe is mostly chocolate, which you melt with a teeny bit of butter, then you whisk eggs and sugar, mix with the chocolate mixture, stir in flour (I used wholegrain spelt flour again) and more chocolate chips (I included some white chocolate too). The mixture went really runny and spread all over the baking tray but when they came out they looked amazing- just like the picture. I always like it when a recipe turns out how it looks in the book- it shows that the recipe is easy to follow. They are very chocolatey, chewy and delicious. Yum yum yum.

I also had a walk to stretch my legs as they were feeling a little stiff this morning after yesterday. I might make some fudge to take to work, so if I do I will be sure to say how the recipe went.

Now am off to enjoy the rest of Sunday!

Recovery food?

Happy Saturday everyone! After breakfast (but I forgot a banana) I turned on my Nike+ and headed out on my run. It was hard work today. First I could not decide what to wear; normally the summer is easier because it is basically as little as possible. But recently it has been really cold, and windy too so I settled on a t-shirt and my rain jacket. Boy was I glad I wore that! After 7 miles it poured with rain and I got soaked; the wind was blowing really hard too so that didn’t help. The rain did stop, thankfully, but the wind didn’t so the last mile was into a really strong headwind and I felt like I was going at walking speed. When I logged on to the nike website after my speed dropped massively for the last mile!

When I got home I went to have a look in the garden (and to have a stretch)- I find that if I come inside I sit down and promise myself I will stretch in a minute, but I don’t and I get really stiff. So whilst in the garden I had a Sainsbury’s banana and mango fairtrade bar (it tasted waaay too much like dried banana; would not recommend but it was in my water bottle pouch and I was hungry!). Then I planted some more beetroot seeds as the ones I planted last month have not come up yet.

I found a packet of Science in Sport recovery drink in the cupboard (got it free with runners world last month) and so decided to try it. It might help with headaches? I only had 10g of powder to see what it was like, then I would have made more if it was ok. Well, I didn’t like it!! It was banana flavour but I thought it might be nice. So to get rid of the taste I had a pink lady apple and a Nak’d Ginger bread bar. Now that is something that is tasty! Made of dates, almonds, pecans, ginger, cloves and cinnamon it smells so good, like the Disney Christmas shop. It is soft and dense and chewy and delicious……

What does everyone else have for recovery food I wonder? I know there is supposed to be a balance between protein and carbohydrate to replace lost energy and to help muscles repair. I had an article about it in women’s running magazine and there was a list of foods- I need to dig it out and stick it on my fridge. I do remember that chocolate milk was one of them mentioned, and I would definitely prefer that over the banana drink I had today. Hey ho, you live and learn.

I had a lot of work to be doing, so after a shower I had some lunch before getting started. I had some tomato and basil soup with a piece of quinoa rye bread, half with Philadelphia light and sundried tomatoes, and half with Philadelphia and red pesto. Yum. I think the saltiness is good after a run.

Later on after a walk (or hobble) to the post-box I made a yummy brain-booster. In my mini chopped I whizzed up a banana, added 10g peanut butter and 100g Rachel’s organic strawberry pouring yoghurt. It was super delicious! Very runny but really yummy; I could taste the hint of peanut butter. I think it would be lovely with a frozen banana (kind of like peanut butter banana ice cream) so I will definitely try that on a hotter day!

Whilst doing work I watched the final of the biggest loser Australia- phew I am glad that series is over; there must have been nearly 100 episodes!!

Springy new running shoes

Well with my super speedy new shoes I was totally impressed with myself! After work I headed home, had a yummy Nak’d Berry Cheeky bar (which was tasty and not as sweet as the Trek berry bar, I think I prefer this one) and then got my running things together. It was quite warm outside so I was not thinking I would do that well. There were so many flies, one actually landed in my mouth (bleurgh) but I managed to get it out and then swill water about. Flies are not part of a veggie diet! Had to try very hard to run with my mouth closed as there were loads of them, perhaps because it was muggy out? I also had to stop loads of times when crossing the roads (waiting at zebra crossings and things), so I didn’t think I was that quick. But my time was 62 minutes, my fastest ever for that route (just under 6 miles). I have spent more time faffing on the Nike+ website and have added a few goals; so many runs and so many miles in the next 4 weeks.

I think I had a good filling lunch today (rye bread with cucumber and cream cheese, pear and yoghurt) whereas sometimes when I have soup I don’t run so well. Also my new shoes were lovely and springy.

I am looking forward to watching the election unfold tomorrow, after body pump and a shower I can veg out in front of the TV and watch it all start to happen!

I might make some cookies later as my boyfriend is doing the clerking at a polling station and may fancy a nice snack!

A grand day out and running with my new gadget!

Well the weather was not so bad so we set off for Hampton court this morning. When we got near, there was hail (yes, hail in May!). There were a few showers but thankfully we were always near the indoor bits when it rained so we managed to stay dry. We had a lovely day wandering around, we even managed the maze (well it took all of 5 minutes!) and a nice walk around the gardens. The biggest grape vine in the world was pretty impressive.

On our way home we popped to the shops, and both of us treated ourselves (both using birthday money) to a new pair of trainers. They both had the Nike+ hole in the shoe, so when we got home we both fitted them in and went off on a short run to try them out. My it was windy out there today! I was pretty impressed with how easy it was to start the Nike+ band, and I managed the 3.25 mile course in 33 minutes (not bad for me), although the band estimated that it was 3.8 miles. If only I had longer legs! I have re-calibrated it so hopefully it will be more accurate on my next run.

I have spent a bit of time fiddling around on the Nike website, and think I will get the hang of it. I have not joined any of the challenges yet but I am sure I will at some point.

Had another slice of carrot cake this evening (it is so tasty- if you have the book then try the recipe out!!!).