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Optimizing Performance
2015 Payton Jordan 10k where I ran 33:43 on the track pre-inside tracker.
Rewind to about May/June of last year. I had goals of getting back on the track and running fast after a good fall. I had goals of running some competitive races through the summer and ending on a high point at the Sir Walter Miler. But my goals came crashing down as several races went sour as my legs seemingly hit a wall.ā¦
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The past two weeks really spread me too thin. From public meetings to car issues, long runs and traveling, my ability to accomplish anything outside of work and running was just about impossible. The daily grind of waking up at 4:30, running, planning my meals, working, doing strength training, going to pt appointments, adding in doubles, running errands, making dinner, and trying to get to bed by 9 really took its toll on me. Needless to say I never made it to bed by 9. Weeks like the past 2 always frustrate me. I love to cook and bake and experiment in the kitchen but when time holds me back I am always too tired to make the effort.
Tuesday this week was like therapy for me. With a couple hours to myself and an idea for a new recipe, I felt completely in my element. I got my jar of the new Strawberry BiPro protein powder last week and I have been dying to test it out. I have been racking my brain with what kinds of recipes I could try and what flavor combinations would work best. My idea for this recipe stems from my need for a high protein, low sugar, healthy post-run option for busy mornings. Typically, I make myself aĀ bowl of whole grain low sugarĀ cereal and then mix some unsweetened cashew milk with a half scoop of vanilla BiPro to pour over top. This is great but also much more time consuming.Ā I also wanted something that would allow me to include Generation UCAN in its raw state. I have made several muffins usingĀ UCAN but the baking process changes the superstarch and makes its super powers go away somewhat. When I say super powers I am talking about itās ability to keep blood sugar steady and tap into fat stores for energy. UCAN used in combination with a protein source has a substantial impact on the recovery process. The protein begins to do its work immediately in rebuilding the broken down muscle and the added superstarch extends the recovery window so that you are able to continue to utilize the protein from your next meal as an aid in the recovery process. The superstarchās ability to utilize fat for fuel keeps you energized and focused even after a long hard workout or run. Iāll admit the first time I tried UCANās protein enhanced version after a workout I was amazed at how much more awake I felt the rest of the day!
Now on to the other star in this show. The strawberry BiPro. When I opened the container I was amazed by just how good it smelled. Like literally strawberry cream savers. Anyway, this protein is gluten free, lactose free, and caffeine free. It is naturally flavored and sweetenedĀ with real strawberry pieces. 0g of sugar and 1 g of carbohydrate this stuff is for real. With only 6 ingredients it surpasses many different protein powders, shakes, and bars in that it doesnāt have a laundry list of added preservatives and foreign ingredients. I scoop contains 90 calories and 20g of protein which reaches the recommended grams of protein needed for adequate recovery after exercise. There are no artificial or natural dyes so the protein isnāt any abnormal shade of red. Mixing it with a cold glass of cashew milk is even delicious by itself!
So when I decided I wanted to create a protein bar I knew exactly what Ingredients I had to use, some type of UCAN and Strawberry BiPro. I knew the recipe had to be raw so I needed to figure out what I could mix with it to make it all hold together and with good texture. I decided my best option would be to useĀ the plain UCAN superstarch and bring it all together with cashew butter. I love the combination of strawberries and chocolate so I had to find a way to get that in there. If I had a better way of covering the bar in chocolate to fully cover it I would have. Then I used just a bit of agave to sweetened the deal. The important piece of information here is the use of a sweetener that would not spike the blood sugar negating the benefits of UCAN. The chocolate I used was Lilyās Chocolate chips which is sweetened with stevia which satisfies this condition. Now a days its becoming easier to find cashew butter at the store but you can also make your own pretty easily without any added oils! This recipe is raw and very simple to make! Anyway see the recipe below and enjoy!
Strawberry Protein Bars
Ingredients:
3 scoops Strawberry BiPro Protein Powder
3 scoops Plain UCAN Superstarch
1/2 cup cashew butter (archer farms brand is good or make your own)
1/4 unsweetened cashew milk
2 tbsp. agave nectar
Ā¼ tsp sea salt (optional if your cashew butter does not contain it)
1/4 cup Lilyās Stevia Sweetened Chocolate Chips
Directions:
Combine the BiPro Protein powder, UCAN superstarch, and salt if using. Cut in the cashew butter until it resembles a crumbly mixture.
Add in the cashew milk and agave and combine. Once incorporate kneed it all together with your hands.
Once together form the dough into a rectangle. The dough may be sticky so if needed use some extra superstarch on the exterior of your rectangle and place it on a parchment lined baking sheet.
Cut the rectangle into 6 equal bars and space out on the baking sheet. Melt the chocolate and then spread on the bars. To do the bottom, place the bars in the freezer for about 15 mintues then coat the bottom of the bar,
5.Ā Store the bars in the fridge and enjoy after long runs or hard workouts!
For a printable recipe click here:Ā Strawberry Protein Bar
Strawberry Protein Bars The past two weeks really spread me too thin. From public meetings to car issues, long runs and traveling, my ability to accomplish anything outside of work and running was just about impossible.
Elderberry Chocolate Avocado Mousse
Elderberry Chocolate AvocadoĀ Mousse
To put it nicely, this has been one heck of a long week. The type of week that invokes the temptation to gorge yourself on chocolate. If it had not been for leftovers I wouldnāt have thought twice about ordering pizza every night. Problem being, I am in base training and this is not the time for letting my nutrition slide.
In the base training phase you are slowly building your mileage back upā¦
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Norms Farm Elderberry Protein Bars
Norms Farm Elderberry ProteinĀ Bars
When it comes to optimizing performance in endurance sports so many factors come into play. As I have expressed in some of my other posts nutrition can play a huge role. Eating the appropriate number of carbs, proteins and fats in addition to choosing the right sources is always an important concern, however, the timing of such intake is just as important if not more. Running can cause muscleā¦
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Moving Forward
Ever since my DNF at the Olympic Marathon Trials I have been in a state of dizzied confusion. My head, my heart, and my body have all been fighting. My heart wants to push on and overcome this all. My head wants to figure out whatās going on, make the right decision. My body is telling me that Iāve still got it, but maybe not right now? Itās all really a jumbled mess and all I really want is forā¦
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I have tried to put on a strong face. I have said the things I know I need to be thinking but I am still having trouble accepting it. Itās hard swallowing the fact that no matter what fitness I could have been in prior to racing, it probably would have ended the same way. At the same time, I canāt help but think that yesterdayās short coming was more than just being sick. Maybe I wasnāt ready, maybe I burnt out my legs, maybe I tapered too much. All of these I will never know for sure but either way I must move on. I know I will be asked how it went and I will have to put on a brave face and relive what happened but I know from my past that I will get over this.
For the record, I dropped out just past halfway. My legs had been feeling heavy and dead since around mile 3 and I felt awful. Before the race I felt fine and I figured my chest cold wouldnāt bother me but just past halfway I suddenly felt like I couldnāt breathe. I panicked and it got worse. I couldnāt get air in and knelt down. I got back up but still couldnāt breathe. A lot of people told me I made a smart decision to stop but honestly, I would not have made that decision. I wanted to keep going and I would have if those spectators had not come to my rescue. They took me off to the side where a few of my Oiselle teammates happened to be cheering. They sat me down and got me water. Up until that point I hadnāt realized how weak I felt. At this point all I could feel was regret and disbelief that all the work I had put in had ended this way. All I could do was cry. When the medics got me, they checked me out and everything was fine so let me go as they left to attend to the numerous others who were dropping like flies in the LA heat. At this point I felt fine but was disappointed. My family headed back towards the starting area and my boyfriend and I left to collect my things and head back to the apartment. I worked my way through the masses until I finally got back to the VIP area where I picked up my bag from gear check. I watched the Womenās winners cross the finish line and then just wanted to be home. We were stopped on a corner in a mass of people unable to move any which way. I remember getting angry at a kid pushing people out of the way waving around his athlete assistance credential and that was when things went south. I told my boyfriend I felt really tired. Then I told him I needed to sit down and I collapsed. He caught me so I didnāt hit the ground and I never lost consciousness. I was positive I could get back up but before I knew it people were propping up my legs putting cold water on my neck and propping up my feet. Before I knew it the medics arrived and I was hooked up to an IV. I was shivering and cold and my part of my arms were starting to feel numb. The medic informed me I was having heat exhaustion and they would be transporting me to the hospital. After getting to the hospital and receiving fluids I began to feel better.
It still hurts to know I couldnāt make it to the finish line of the event I had been dreaming about since qualifying at the Indy Monumental Half-Marathon back in November of 2014. Coach Pete Rea of ZAP Fitness in Blowing Rock, NC made a comment that no matter what happens at the end of any race, workout, or run, you have to find your small win. Whether that be that you finished it, or that you didnāt trip, you have to find the positives of each and every day if you want to get better. My win for yesterday is that I still have my health. I am still strong and I am still the same runner. While all of the work of the past few months did not come together for this event it will come together for the rest of this spring. The marathon trials may not have been in the cards for me and that is all right because everything happens for a reason (thanks Tierney for these words of wisdom). I still have a shot at being in Eugene this summer and I will do everything in my power to make sure that happens! As for my teammates, I am incredibly proud of all of them! I am so blessed to be among 18 strong amazing women that were able to qualify and I know this is just the beginning for all of us. Oiselle has made created an atmosphere to help women thrive in both life and in pursuing dreams. If yesterday wasnāt evidence to that then I donāt know what else is.
As for the marathon, there will be a debut marathon (take 2) in my future, guaranteed.
Olympic Marathon Trials I have tried to put on a strong face. I have said the things I know I need to be thinking but I am still having trouble accepting it.
Fall Recipes
Over the summer I started using a new produce box company, Papa Spuds, where I can order seasonal fruits and veggies in addition to recipe kits, meats, cheeses, eggs, and more and have them delivered on a bi-weekly schedule directly to my house! I love buying my produce this way because it helps me to eat seasonal and I get the freshest of the fresh! Papa spuds operates on a credit systemā¦
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New Recipes!
This may make me a bit basic but I am one of those people that goes out and buys everything pumpkin as soon as fall hits. I may or may not have bought about 8 boxes of Purely Elizabeth Pumpkin Fig cereal when they went on saleā¦and I might have gone crazy when I found gluten free pumpkin puffins at targetā¦ Anyways, I have gotten in the habit of making muffins to eat pre-run in the morning. I giveā¦
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New Season New Goals
New Season NewĀ Goals
Each morning when I wake up while most of the city sleeps I am reminded of how grateful I am to be able to continuously morning after morning wake up and just run. Starting at an hour when I will likely run for over an hour and still never see the sun seems daunting but yet I am not phased. On my run this morning I thought about how easy it would be to not get up and run, to sleep in and stay upā¦
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Oiselle Team A month ago I got the opportunity to spend a long weekend with 18 other amazing Oiselle women.
Haute Volee Last year around this time I was recovering from a disappointing race at the Mt. Sac Relays.
Here's to 2015 - This is the year I Run Confidently
Here's to 2015
This is the year Iā¦ Run Confidently
Last fall was a big step for me in my post-collegiate career but last fall was last fall and its now 2015. I canāt rest on previous accomplishments and I cant expect for this season to come easy. I like to feel like each season I am starting from scratch working my way back up from nothing with no expectations just goals. So now after a long holiday season ofā¦
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I canāt believe how long it has been since I ran the Indianapolis Monumental Half-Marathon andā¦
I canāt believe how long it has been since I ran the Indianapolis Monumental Half-Marathon and qualified for the Olympic Trials Marathon but I can say Iām still sometimes shocked by it. When I turned the corner coming into the final straight away I could see the time and could not believe what I had done. I was so overjoyed I felt like I could run another! Luckily I remembered how those last 3ā¦
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Moving Forward
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My last race of my collegiate career was one I try not to think about too hard. That devastating last race came 2 days after a 13th place finish (top 12 qualify for nationals) in the 10k at regionals, an event I had qualified for nationals for in the previous 2 seasons. I carried the feeling of defeat I felt after my 10k into my 5k and as I stood on the start line I felt the world falling in onā¦
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@tlblackm first concert!! Keith Urban, Brett Eldredge š & Jerrod Neimann!!
Good News: Im turning 42!
Good News: Im turningĀ 42!
Oiselle NC Teammates
So over the course of the last month or so God has granted me 4 exciting, scary, amazing & life altering things that I am finally ready and have the time to share. First, I purchased my first car, and got a loan for it completely on my own. Second, I accepted a new job at Stewart Engineering working with Bicycle & Pedestrian Transportation. Third, I officially became part ofā¦
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Sir Walter Miler! Come for the races and stay for the after party! #raleighbrewingco #sirwaltermiler #helpthecause