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Monday, September 23, 2013

5 days till my 1st Half Marathon


This Saturday I will be traveling to Nashville, Tn to run my first half marathon with one of my best friends, Whitney Pinkston. 165 days ago I posted about what motivated me to begin training. I cannot believe it is almost time to run. My emotions vary from nervous to scared to excited. I even cried during one of my runs a couple of weeks ago because I was so burnt out. If you keep up with me you know I Hate running. So, why am I doing this? Let me quote myself.

My motivation this week is the desire to overcome my fear of failure. I have always given excuses for why I can’t perform at my best; the main reason is I am afraid to fail. #NoExcuses #IWill #WhatsBeautiful #BeAmazing
The training has been long and challenging to say the least. Because, I considered myself not a runner I chose to start a 20 week training routine. It's funny, because as I moved through training I would find myself saying "oh, it's just a 4 mile run today." Never in my life would I have thought those words would come out of my mouth. Last Saturday I finished my 12 mile run strong with a solid time. But, I'm not looking at time, I'm looking at completion!

Just a few proud moments!! 
#NewlywedNutrition




 


















As I begin my last week of training I still have a few goals to complete!


Of course I will see my training schedule through.

Monday: Off
Tuesday: 4-6 miles
Wednesday: Off
Thursday: 4-6 miles
Friday: REST for the big day!
Saturday: RACE DAY BABY!

This week I am focusing on lots of fluid intake. Dehydration is the number one hindrance for athletes and runners. Rebecca Turner MS, RD, CSSD, LD has a 3 step plan:
1. Start Hydrated
2. Stay Hydrated
3. Finish Hydrated

Each day I am attempting to consume 64 ounces of water. On race day Turner recommends:
Drink 8-16 oz of water one hour before activity.
Aim for 8oz every 15-20 minutes of activity.
Activity > 1 hour, consume electrolyte tablets/capsules that dissolve in water or a diluted sports drink.
After the race consume 4 oz of fluid every 10 minutes of exercise.
So, for my 12 mile run I drank 16 oz of water before, 64 oz of water + electrolytes during, and 48 oz of water after! Can you guess my time? =)

Lastly, of course I am going to concentrate on proper nutrition or FUEL! I am eating light, but eating right this week. Lots of complex carbohydrates with adequate protein. Since I am sensitive to dairy, I am limiting milk and yogurt to keep bloat away.

Race day plan:
  • Pre Race Meal (2-4 hours before): high in complex carbs, limiting fiber, fat, and protein. Fiber, fat, and protein need to be limited because the body is converting energy to digest them and it may cause tummy upset while running. 
  • Pre Race Snack:(30 minutes before): ~30 grams of Carbohydrates [Banana/Granola bar/Gatorade] No fat or fiber!
  • Post Race Meal: High in complex carbohydrates with adequate protein. Hopefully, Whitney has a great post race restaurant lined up! 

I cannot wait to share my experience with you all! Thank you for reading.
Want instant updates? Follow me on Instagram  & Pinterest for pics of this weeks meals and on Twitter  & Facebook for random thoughts, pics of cats, and occasional words of wisdom #NewlywedNutrition!

Continue reading as I continue my mission: Healthy Huggins!!





Monday, September 9, 2013

Vitamin and Mineral Label Lingo Tip from The Academy



It is always nice to learn a little bit more about those overwhelming nutrition facts labels. This tip is worth a read. Please, share!

 
Vitamin and Mineral Label Lingo

Vitamin and Mineral LingoWhen shopping for foods, do you ever wonder what claims such as an "excellent source of…" or "fortified with…" actually mean? The terms on the front of many food packages aren't just marketing lingo, they actually describe the amount of vitamins or minerals found in a single serving:
  • "High," "Rich in," and "Excellent source of" means 20 percent or more of the Daily Value.
  • "Good source," "Contains," and "Provides" means 10 to 19 percent of the Daily Value.
  • “"More," "Enriched," "Fortified," and "Added" means 10 percent or more of the Daily Value.
Daily Values for nutrients are used primarily for food labeling for a quick comparison to daily recommendations. For specific amounts of the nutrients described, always check the Nutrition Facts on the label.
To learn how to read a Nutrition Facts Panel and label terms, consult a registered dietitian nutritionist in your area and visit our Nutrition Facts Panel and Food Labels page.

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