Friday's Favorite Fit: The Best Carbo-Loading Recipe for Runners!

Jess in Minneapolis

The Rights Fits is about Fitness, Fashion, and Fitness Fashion. We rarely delve into the realms of healthy eating/cooking, as so many healthy living bloggers do. I’m sorry if you came here hoping for recipes with protein powder, almond butter, and GOJI berries! Not that there’s anything wrong with those recipe-filled blogs. I read them daily for ideas myself! I just am not quite as creative in the kitchen as people like Jen from Peanut Butter Runner or Jenna from Eat, Live, Run. Don’t get me wrong, I feel that I eat a relatively healthy diet, and maybe someday I will go down that route of sharing more about my daily eats on here...With that in mind, this week’s post for Friday’s Favorite Fit is...well, actually it's a recipe- a recipe for runners!

This is my go-to recipe for carbo-loading before a long run. If you’ve been reading for awhile, you might know that Dustin and I usually love a Punch Pizza before our long runs. Punch Pizza is a Minneapolis chain that serves up fresh Neapolitan style pizzas for a good price. The pizzas are light with a very thin crust and with fresh ingredients. And they are made super fast- just 90 seconds!

But sometimes, Punch Pizza just isn’t an option…maybe we already went there earlier in the week,  or maybe we just don’t want to wait in line on a warm summer night. (I love Punch, but some nights the line is out the door and around the building!) On those nights, we turn to THIS recipe for our pre-long run meal. It’s light and it’s easy. There’s not any cream or much cheese, or anything that might upset the tummy. I have a bit of a sensitive stomach, so this is perfect for me on a Friday night (like tonight) before a twenty mile training run the next morning.

This recipe is originally from the Food Network (Find it HERE), and it was brought to me by my speedy friend Kelly. You remember Kelly? She’s the one who ran a 3:25 at the Newport Marathon! 

Yep. She’s fast. And another fascinating fact about Kelly is that she is a really good cook. And she eats this meal the whole week leading up to a marathon. This recipe is simple enough for those of us who aren’t culinary artists like Kelly, but yet it tastes good enough that you could probably fool a few people into thinking that you are!

It requires just a few simple ingredients, most of which you probably already have in your kitchen:

• ½ pound of cappellini (I used thin spaghetti)
• 28 oz can of San Marzano tomatoes
• 1-2 cloves of garlic, minced
• 1 medium zucchini, cut into bite sized chunks
• Red pepper flakes (I add a lot!)
• Salt
• Chopped fresh basil
• Optional grated parmesan for topping
• 3 tablespoons extra-virgin olive oil

Directions:

Heat the olive oil in a large skillet over medium heat.

Add the garlic and red pepper flakes and cook until the garlic is golden.

Crush the tomatoes into the skillet.

Add 1/2 teaspoon salt and simmer, stirring occasionally, until the sauce is slightly thickened, about 15 minutes.

Add the zucchini and cook until crisp-tender, about 5 minutes.

Season with salt.

Meanwhile, cook the cappellini according to the package directions.

Drain and add to the sauce along with the basil; toss to coat. Top with parmesan.

Serve with a small green salad and fresh bread, and you’ll be ready for your long run on Saturday morning!

I am enjoying a big plate of this pasta right now, while I drink plenty of water to hydrate for tomorrow’s 20 mile run. You can bet that I’ll be toting my Nathan fuel belt filled with ice-cold Nuun. We do have two support stops planned for the long run (thanks to those awesome volunteers!) and there will be water fountains along the way, but with temperatures near 90 degrees tomorrow, I feel more comfortable with a little extra hydration on hand. I’ll fill up the pockets on my belt with 2-3 GU’s, some chapstick, a few dollars in case of an emergency, and maybe some paper towels/tissues, (anyone else ALWAYS have a running nose when running- even when its 90 degrees?).

I’m ready!

*Are you running a long run tomorrow? How far? Good luck!

 P.S. I used this zucchini that my friend Penny gave me from her garden. It was enormous! I had enough to make some coconut zucchini bread as well (this recipe).

Fit Fanatic: Back To Basics- the Long Run

By Jess in Minneapolis

Happy Sunday friends! Did you have a long run yesterday? I had a 17 mile run, and it was great! It's been awhile since I could say that...summer longs runs so far have been kind of tough for me this season, with the heat getting the best of me more often than not. But yesterday morning was unseasonably cool for July, and it made a world of a difference!

I realize that not everyone who reads the Right Fits is a seasoned long distance runner, so I thought it might be helpful if I share more details of my long run. This is what I do, and I am by no means an expert. What works for you might be completely different, but this blog is all about sharing LL and my experiences with fitness, fashion, and fitness fashion, so here is my typical long run experience.

Rest: I almost always take Friday off completely from working out. If I do anything, I might do a barre class or a yoga class, but I rarely run the day before the long run. The few times I have taken a Body Pump class or something with a lot of leg work,  I learned the hard way that my legs just can't take it, as I usually had a terrible long run the next day.

Eat: It seems as though Dustin and I are almost always training for a marathon, so our Fridays are historically quite low-key. We usually pick up a Punch Pizza and catch up on the TiVo (anyone else watching Orange is the New Black on Netflix?) I may have a glass of wine, but I am careful to drink plenty of water on Friday night. 

Prep: Our long runs start at 7 am on Saturdays in the summer. I look at the forecast, pick out my running outfit, and pack my bag for showering after the run on Friday night. A nice perk of being a member of the Calhoun Beach Running Club is that we can take advantage of their showers and towel service. On Friday night, I throw together some clothes for after the shower. But even when I plan ahead, I still forget things. Yesterday, I forgot my bra and underwear...awesome. Oh well- I still really love being able to shower right after the run, so we don't have to get into our car all sweaty. Then we also have the option to stop for brunch or errands on the way home.

Route: Part of Dustin's role with the run club is to help plan out the routes and support stops each Saturday.Therefore, I usually don't have to think much about where I'm running. However, I'm sure a lot of you do have to plan out your routes the night before. There are a lot of apps out there to help- Google Maps, Map My Run, Gmap Pedometer, etc. Try them out and see which one you like the best.

Fuel: Since yesterday was cooler, I didn't bring my fuel belt along for the run for extra hydration. Since all of the Minneapolis water fountains were on and we had a support stop around mile nine, I didn't think it was necessary to carry the extra hydration. Most days, however, I do wear my Nathan Fuel belt, like in this picture from our cabin long run last weekend.

So, no fuel belt yesterday, but for most summer long runs, I definitely do bring it. I'd rather have it and not use it, than really need it and wish I had brought it along. I did bring two GU's and I used them both. I used one at the support stop at mile 9 with Gatorade, and the second one around mile 13 with a water fountain. 

*Thanks Abby and Andrew for the awesome support stop yesterday! They had Gatorade, water, fruit, jolly ranchers, and more. It was perfect.

Recovery: Lately after a warm long run, Dustin and I have been treating ourselves with a refreshing smoothie from Jamba Juice. Now, I know these smoothies are high in sugar and calories, but after burning 1700+ calories on the run, I'm not too worried about it. Its something to look forward to on the run, and it just tastes so good afterwards! However, we have realized that as refreshing as they are, they aren't filling enough for us as a post-run meal, so we're going to start making a real lunch/brunch afterwards instead, now that our mileage is getting high.

I also try to foam roll after the long runs. If we're not going anywhere, I'll wear my compression socks for a little while as well. 

I haven't ever tried a true ice bath (other than swimming in a cold lake or Pacific ocean after Newport) but I know many people swear by them.

Throughout the rest of the Saturday after the long run, I try my best to drink plenty of water to ensure I'm fully hydrated again. Yesterday was rainy and gloomy, so it was a perfect excuse to relax. After a quick walk to the dog park with Matilda and then her yearly veterinarian appointment, we lounged around the house a bit. We were well-rested in time for a goodbye party for Coach Paul and his fiancee Laura at Moto-I in Uptown.

They are heading to Chicago today where Laura will be starting her MBA at Northwestern this fall. They both will be truly missed. The club just won't be the same without them. Paul will still be coaching remotely through the end of this training season, but after that, he is looking at options for his replacement. I don't think he'll ever really be replaced! 

Good luck Paul and Laura in Chicago!

The party was a lot of fun- great job Rachel with planning it! Good times were had by all, and I think we sent them off with a bang.

Chris, me, and Kelly

Fit Fanatic: Renegade Long Run

By Cool J

Our training schedule called for 18-20 miles today. After last week's solo & challenging 19 miler, and with next week's 20 mile race on the horizon (The Ready to Rock 20 Miler in White Bear Lake), I decided that 18 miles was plenty for me this week.

Luckily, my friend Meggan agreed. She and her boyfriend Andy needed to hit the road for the cabin today, so she suggested meeting at 6 am rather than with the CBRC at 7 am.

It was a cool, quiet morning, and we ran a St. Paul route that was a nice change of scenery, and even better, I felt really great throughout the run. It felt so good to have a strong long run.

Support?
2 GU's, Gatorade, and a stop at a Dunn Brother's Coffee on Lake Street made up my support, but we had plenty of water fountains along the way as well. Thank you Minneapolis and St. Paul!

And thanks to these two crazy cats for organizing the renegade run this morning!

This fun- loving man also joined the St. Paul parade, and filled us in on the tasty treats he consumed at the State Fair the day before. (Read about my State Fair experience here)

Andy and Meggan are running the Steamtown Marathon with Dusters and me, and Mason is doing Chicago, which is on the same day.

I hope you all had strong long runs as well!

Fitting Debates: Running with Music- I'm a convert!

By Jessie

Months ago, LL posted about the Fitting Debate regarding running with music.
She stated that there two types of runners:
(1) the purists who believe running is a time of peace and solitude - a time to get away from all the noise of life and collect one's thoughts in silence, and
(2) the iPoders, who couldn't imagine running without the distraction and assistance of good tunes.

At the time, I was training with my run club, and there was always someone in my pace group to chat with throughout the miles. It was summer, and plenty of "slow" runners were regulars at the club, and "I didn't need any music!"  I was a purist, who rarely, if ever, listened to music.

Things change in the winter. Though I haven't changed my stance for race day, I am becoming a convert for training runs.  Not as many of my friends are regularly attending the club, nor are they training for a spring marathon. The club still has plenty of runners, but they are just too fast for me! I no longer have the luxury of a constant running companion, and so I have to made a new friend...in an Ipod Nano.

So, I have changed my mind about this Fitting Debate. When running alone, music is necessary! Perhaps I wouldn't feel the same way if it wasn't dark and gloomy here in the Midwest during the winter. If I had sunshine and pretty scenery, perhaps the distraction of some fun tunes wouldn't feel so important. However, this time of year, we all need a little extra motivation, and I found mine with music.

In fact, I have been running with my music so much lately, that my circa-2006 green nano called it quits on me. Luckily, the prices on these devices have decreased drastically over the past 5 years, and I could pick up a new one for only $140. 

And WOW, have they improved since my last one! I went with the 8 GB model rather than the 12 GB one, since I'll be using it primarily for running.

It has a touch screen similar to my iphone. It has a radio function (perfect for the TV's at the gym for those "dreadmill" miles!)

And best of all?

It's PINK :-)

I did my first long run with my new pink device today, and I had a few tidbits of feedback for any new users. I couldn't figure out how to switch songs without taking off my gloves. However, had I read the manual first, I would have learned that a double click on the "on/off" button the top right hand side would have worked. 

I also learned that there are headphones available that will also allow a quick song switch. There is also a device you can buy to wear your nano on your wrist, which seems like a good idea.

Overall, the battery life was strong, and the compact size was quite nice. I would say this was a "RIGHT FIT" for running!

And a few surprisingly motivating tunes that I have found?

Classical music (Bach, Mozart)- Surprisingly, this type of music lets your mind wander, but still seemed to put some spring in my step

Old-school Dave Matthew's Band- a few older tunes popped up the shuffle setting, and I didn't make the move to switch to the next.

Some new hits? I have to admit, the current pop charts include a lot of songs with a good beat, and they are the best for running for me. Today's mix included We are Young by Fun., Stronger by Kelly Clarkson, Good Feeling by Flo Rida, Somebody that I Used to Know by Gotye, Rack City by Tyga. I should be embarrased, but I can't help it. These songs keep me going!

Fit Fanatic: How to Survive 20+ Miles on Your Own.

By: Cool J

Based on my condensed 9 week training for the Memphis marathon, I was scheduled for 20+ miles today.  And I had to do it alone (pretty much- I did have company for the first 4 miles). 

Need to know how to survive 20+ miles on your own?

Here's what you need...

1) A route. My run club coach mapped out a nice 20.5 mile loop around the city. It was so nice of him to do this, and the route was a welcome change from the familiarity of running the city lakes. Minneapolis has an amazing, well maintained chain of running paths. The route was a good mix of hills and flat surfaces, and showed off a good portion of what the city has to offer. I ran down Minnehaha Parkway, along the Mississippi River, past the new Twins stadium, and back to the run club on the recently finished Cedar Trail.

2) A Garmin. I know, I just told you that my coach mapped out a route. What did I need my Garmin for? Well, I guess I really didn't NEED it, but I like to know my pace. I like to upload my run after the fact, and I especially enjoy seeing the calorie count!

3) Breakfast! Now, I know everyone is different, but I can't run 20 miles without some food in my belly. I'm a "peanut butter/jelly time" type of girl. Whole wheat toast is my fuel of choice. What's yours?

3) MUSIC. I normally run with my run club, and don't need any music. But unfortunately, no one in my club is training for a December marathon...so YES, I need some Rihanna, some Coldplay, some Girl Talk, what have you, to keep me going.

4) A Thanksgiving themed BIC Band! It was windy today in Minneapolis, so I needed to keep that mane under control, and what better way to do so than a Turkey Day band! (Yes, I did put it on upside down.)

5) LULULEMON! No, Lululemon is not a requirement for a 20 mile run. But it definitely makes it easier! They think of everything with their fingers hooks and hand warmers, and the cute ruffles on their running tights. And I think they have some magic potion in their tights that make your butt smaller. I swear.

6) Fuel! Two GU's, some Powerade, water belt. Check.

7) Support! Now, I have raved about the Calhoun Beach Club already in previous posts. Since the Memphis marathon does not coincide with the major local marathons (Twin Cities Marathon, Minneapolis Marathon, and Grandma's Marathon) we knew that we would be training on our own. However, a few amazing friends from the club offered up their Saturday mornings to give D-man and I support along the route.

First, Kelly met me around mile 9 with Gatorade, oranges, water, and even delicious pumpkin bread! I could have eaten the whole loaf, but I knew it probably wasn't a good idea.

Second, Coach K held a support stop around mile 15 with Lifesavers, strawberries, Gatorade, and water.

It was not just the physical support that was so greatly appreciated, but also the mental support of knowing that in just a few more miles, I would have a friendly face to give me that extra boost.

Thanks again Kelly and  Coach K!

Thanks to you- I did it! 20.5 miles on my own. Bring it on Memphis!