Food Friday: Refuel After a Run or Workout

It’s Food Friday and we’re talking about refueling after your run or workout.  This post could easily be a Tuesday Training Tip, too!  I recently participated in the Grand Teton Relay 2015, running three five-mile legs with approximately eight hours to refuel and rest in between runs. With short recovery times it becomes important to make wise use of your food options. What works on the relay can also work well for refueling after your everyday workouts.

Here are a few of my favorite post run or workout options:

Hydrate: Cold water is always a great option. If you are looking to refuel while you hydrate, try a glass of cold chocolate milk. It quickly provides protein and carbohydrates – and it tastes like chocolate!

Bananas and Nuts:  Whether you spread peanut butter on a banana or dip it in sunflower seeds or chopped nuts, this quick snack provides potassium, carbohydrates, and protein.

Chocolate Berry Breakfast Smoothie: This cold smoothie tastes like a milkshake!  It’s packed with antioxidants and protein. Add a frozen banana to really power it up.  Find the recipe HERE.

Homemade Trail Mix:  I prefer almonds, dried cranberries, and chocolate chips.  Making your own trail mix allows you to customize it to suit your tastes and pocketbook.

Peanut Butter Energy Bites:  Okay, anything with peanut butter sounds good to me, but these simple to make energy bites may have saved me on the relay. Easy to store and easy to digest, they provided a quick source of fuel that tasted like a treat!

You don’t have to be participating in a relay or other endurance challenge to benefit from a healthy post run or workout snack.  Refueling is a key part of any healthy lifestyle. Find more healthy snack ideas on this page from NUTS.com.

Have a happy Food Friday!

Do you have a favorite healthy snack you would like to share?  Post it in the comments below!

Happy Running!

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He is in the Details

“Our Heavenly Father is aware of our needs and will help us as we call upon Him for assistance. I believe that no concern of ours is too small or insignificant. The Lord is in the details of our lives.” – Thomas S. Monson

This was reconfirmed to me recently as I was struggling with a personal obstacle.  I had prepared for many months in many ways to participate in the Grand Teton Relay. It is a team effort and I was the captain. My own physical preparation suffered as I fought a calf injury all summer.  It would improve some and then I would reinjure it. The most recent injury occurred only one week prior to the relay.

To say I was discouraged would be an understatement. I threw myself a pity party for a day!  I then realized that I needed to recover quickly, or in the very least I needed to improve my attitude so that I did not have a negative impact on the experience for my teammates.  Ideally, both of those things could occur.  I approached the problem in this way.

·         I had a good talk with myself about my attitude.

·         I humbled myself and requested a priesthood blessing, which I received on Sunday night.

·         I requested the prayers of friends, which they kindly offered.

·         I rested.  This was difficult because I knew I was not physically prepared for the distance, heat, and elevation.

·         I vowed to take it slowly if I were able to run at all. (This was not difficult due to my lack of training!)

·         I applied ice and heat and compression. I stretched and massaged my calf.

·         I prayed.

Participating was important to me, but I did not feel that it was something that would be important to the rest of the world.  For this reason, I thought perhaps it was not a worthy request to ask my Heavenly Father for a rapid healing – and then I remembered these words from a prophet of God,

 “I believe that no concern of ours is too small or insignificant. The Lord is in the details of our lives.”

I pressed forward in faith not knowing if I would be able to run or if I would have to impose upon my teammates to run my 15.5 miles.  By Wednesday I was no longer walking with a limp. When friends asked if I was going to be able to run I answered, “We will see.”  Friday morning I applied kinesio tape AND a compression sock – and I ran.

I ran!  It wasn’t my best performance, but that didn’t matter. What mattered to me was that I was able to participate! There is no way my injury should have improved as quickly as it did. It should have taken a minimum of 2-3 weeks. I asked for help and healing from my Heavenly Father and I received it. It was important to me and He was in the details of my life. I am grateful for that reinforced knowledge and I am grateful for the prayers of friends who also find themselves in the details of my life. Your love and support is noticed and appreciated!

 

Question: When have you noticed the Lord’s hand in your life?

Happy Running!

 

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Tuesday’s Training Tip: Read a Motivational Book

Strange things can be motivational!

Let’s face it, it can be difficult to stay motivated when you are training for a race that is months away, or when you are struggling to see improvement in your physical fitness, or when you have been injured. Reading a good motivational book can help you pass the hours while recovering.

What’s the best motivational book to read? That depends on what you need …

 If your desire to run is waning …

Read something running related such as a runner’s biography or a classic running novel. 

Running with the Buffaloes by Chris Lear

Unbroken by Laura Hillenbrand

Run toOvercome by Meb Keflezighi

If you’ve been injured and need some down time to recover …

Read something entertaining to pass the time or something that will instill patience and positivity.

The Power of Positive Thinking by Dr. Norman Vincent Peale

Gone With the Wind by Margaret Mitchell

Running the Edge by Tim Catalano and Adam Goucher

If your improvement is slow and you need daily motivation …

Read something that inspires you daily such as your favorite book of scripture, a daily motivational tip from a life coach, or browse a recent copy of Runners’ World magazine. 

Remember, running is hard.  Life is hard.  It’s going to take a little help to get through it.  You can read and learn from those who have gone before. It might make things a little bit easier.

Do you have a favorite motivational book you would like to share?  Please tell us about it in the comments below.

Get your copy of The Hard Run: Painful Lessons from a Running Granny. HERE

Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grand-parenting. The cookie recipes are a bonus!

Happy Running!

Carol - aka Running Granny Green

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Guest Blogger: Carol writes about Exertion Asthma

Meet Carol Green Kjar. (We call her "The Other Carol Green") She writes: "I have a long-time husband and an empty nest. I worked as a natural resources technical writer/editor for a government agency while my already retired husband traveled the U.S. without me. I got tired of that pretty quick so I took early retirement and joined him. We travel a lot so he can go bicycling and hiking.  I like to stay in camp to read, write, and cook. When I'm home, I love to sew and quilt."
Carol blogs as C.S. Kjar and writes clean fiction.  Find her book, The Treasure of Adonis, HERE.

 

 

Exertion Asthma

I admire people who can run and feel the air rush by their faces as they move along so smoothly and fast.  I admire people who are in great shape and can do anything they want.  I envy them all.  Why?  Because I can’t.

I have a condition called exertion asthma.  It’s a lot like chronic asthma except it only comes on during physical exertion or strenuous activities.  The airways in the lungs narrow from inflammation and don’t hold as much air as exercise demands.  Breathing is wheezy and hard, the chest is tight which prevents breathing deeply, and fatigue comes fast because the muscles aren’t getting the oxygen they need.  I’ve learned to live with my exertion asthma and life is good.

 

As I got older, more symptoms set in.  Along with tightness in my chest, my arms feel funny, tingly, or numb.  I got scared it was my heart so I insisted my doctor order a stress test for me.  My test lasted for about 5 minutes because by then I could hardly breathe at all.  The doctor pulled me off the treadmill and said my heart was fine.  It was my lungs that were bad.  I was so relieved that my heart was good that I didn’t care about the asthma.

 

For me, the asthma symptoms start a few minutes after strenuous effort.   Even fast walking can trigger it.  When I stop, my breathing returns to normal in a few minutes so the symptoms disappear quickly.  I had an inhaler for a while and it helped a little, but not enough to keep using it.  I decided the warnings about the side effects outweighed the benefits of using it so I stopped.

 

When I do something strenuous like going up stairs, up a hill, or walking at a fast pace, I have to stop to catch my breath fairly often.  I don’t mind it.  I have time to enjoy the scenery which is really what I’m outside to see.  If I go too fast for too long, I suck air like a jet engine.   I’ve sucked in my share of bugs.  They’re nasty tasting without being dipped in chocolate.  I’ve choked on them quite often so it’s a good idea to take water along.

 

My asthma was a handicap only once that I remember.  I was doing field work with the Forest Service and we were two ridges away from our truck when a thunderstorm blew in.  We got a radio call that there was a tornado warning and to get out there as fast as we could.  Everyone set off for the truck at a fast jog.  We went down one ridge up another, down and up again.  I was lagging behind, but could hardly breathe by the time I got to the truck.  Everyone kept asking me if I was okay.  No, I wasn’t, but I wasn’t going to be left behind to be struck by lightning or swept up in a tornado.

 

So someday, if you go running past a heavy breathing walker, please don’t laugh.  Don’t taunt.  Don’t pity.  It may be the best he or she can do.  Be thankful for your good lungs and take care of them so you have a life of easy breathing.

 

Get to know Carol Kjar better by visiting her blog or pick up a copy of The Treasure of Adonis on Amazon and Kindle.

 

Learn more about Asthma.

 

Visit my Guest Blogger page to get to know all my blogging friends.

 

 

 

Happy Running!

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Why did I write this book - The Hard Run?

 

Why did I write The Hard Run? Perhaps a better question is:  “For whom did I write The Hard Run?” Some might assume it was written for runners – after all, it is a book about running, right? Actually, The Hard Run is a book about pain and it is targeted at anyone who might need to better understand their relationship with pain.

A relationship with pain?  That might sound odd at first, but I believe we all have relationships with pain, just as we have relationships with food, money, clothing, and entertainment. To understand one’s relationship with pain, she must first understand that all pain is not equal;  therefore, our reactions to pain should not always be the same.

For instance, the section of the book titled, “When Pain Means STOP!” deals with those kinds of pain that should be stopped or avoided. Some people have a relationship with pain in which they feel ALL pain must be stopped or avoided.  They often miss out on great opportunities for growth. Others tend to ignore pain – ALWAYS – ignoring those things that are truly causing damage to themselves or others.

The section of the book titled, “When Pain Means DON’T  STOP!” examines those kinds of discomforts that are actually good. Enduring these creates growth and experience. As I have written in the book, I have learned that pain is more often friend than foe. However, it is a mistake to think that ALL pain should be endured.

The last section of the book, “When Pain Means PROCEED WITH CAUTION!” looks at the pains of life that just happen.  Many of them enhance our experiences.  Many of them are beyond our control.  Learning to appreciate the discomforts that are simply a part of life, like sore muscles after a fun physical exertion, or brief setbacks that help us appreciate days of ease and plenty, will increase one’s enjoyment of her mortal existence.

Do you have a healthy relationship with pain?  Do you avoid it at all costs or ignore warning signs that are meant to keep you safe? Can you think of times that pain brought a sweet smile to your face as you remember the joy that preceded it?

If you would like to learn more about the lessons I’ve learned about pain and discomfort through running, you can find the book on my AmazonPage, or obtain a signed copy through my Etsy shop.
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Happy Running!

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Tech support, passwords, and privacy! Oh, my!

I’ve been expanding my technical horizons and reaching out of my comfort zone this week. I’m attempting to design a website and it is challenging me a bit. I also upgraded my cell phone.  That was the real challenge. It’s a password thing.

When my husband returned home from work on Tuesday he found me in a state that he referred to as, “A gibbering idiot!”  And I was …

You see, I usually defer all telephone changes and upgrades to my tech guy – my eldest son. I had confessed to both hubby and son that I was afraid to activate my new phone.  I waited a day and attempted the activation.  My apprehension proved valid. 

The instructions said, “Call this number to activate your phone.” Okay, I did that. Something went wrong and eventually a live person came on the line.

“What is your password?” I gave her my password that I had recently changed because I could not remember the old one.  “That’s wrong.”

“But … that’s my password.”

“No, that’s your online account password. I need the other password.”

“What other password?” I was confused.

“The password for your account.”

“I just gave it to you!” Bother!

“I need the account owner’s password. Is he there?”

Of course he wasn’t there.  He was at work.

“Well, I can’t help you. I need to talk to the account owner.”

I informed her that the account owner set up the account fifteen years ago and that I make all the upgrade decisions, pay the bills, and otherwise manage the account. I left out the part about my tech guy.

“But you’re just the account manager. I can’t make any changes without speaking to the account owner.”

“Okay, well how CAN you help me?”

“I can tell you how to do it online. It’s really easy.”

Great.  Why didn’t she tell me that in the first place? She gave me the instructions and assured me again that it would be really easy. It wasn’t.

When I thought I had completed the activation, I discovered that I had merely turned off my existing phone.  I tried activating the new one – again.

Nothing.

I sent a Facebook message to my tech guy (because I had no phone!)

“I’m at work.  I can probably help you when I am free.”  Cool!  Now I was getting somewhere.

Later … “Okay, I’ve almost got it. You need to remove the SIM card from the old phone and put it in the new phone.”

“How do I do that?”

“There is an oval box on the side of the phone with a small pin hole in it.  Open that.”

There was no such box.  I know he thinks I’m afraid of technology – and I am – but there was no box!  He patiently explained where I would find the box.  It wasn’t there. I even watched the YouTube video that showed the box.  My phone had no such box!

My tech guy gave up.

I waited, becoming more frustrated and agitated as the hours passed. That’s when my hubby came home.

“Kevin, I hate change!  I hate it! Hate IT!” He kind of already knows that.  It’s the same reason that my waterski is 28 years-old and my life vest is following close behind.  It’s the reason I don’t move furniture around. I could go on, but that is a discussion for another post.  This post is about tech support, privacy, and passwords.

Hubby patiently got on his phone and called the provider.

“What is your password?”  He didn’t know his password. How would he know his password? It’s been 15 years!

“What are the last four digits of your SSN?” He gave him those numbers.

“What is your password?” Again with the password question!

“I can give you a hint …” The hint didn’t help.

“Can I change my password?”

“Sure!  What would you like it to be?”

Are you kidding me? I waited all day when I could have grabbed anyone with a man’s voice and had him make a call on his phone?

In the end, I have a new phone. I haven’t added all the apps I’m used to or put any music on it yet. I managed to upload a few random photos from the other phone and I have contact info from people I don’t even know. 

What I don’t have is the authority to make changes to my account with a phone call unless I have the account owner’s password! Guess who chose the password?  That’s right – I did! I feel SO much safer now.

Question: What changes do you struggle with because they don't prove as easy as promised?

Happy Running!

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Lunch at Capitol Cellars is a treat!

Capitol Cellars' Crème Brulee

I know it isn’t Food Friday nor does this post include a recipe, but I just had to give a quick report on my lunch today! Some of my besties and I have been planning a lunch date to Capitol Cellars in downtown Boise.  It was recently opened by friends from Parma and one of the servers is a former member of our cross country team.  Naturally we were curious about the new business, the menu, the atmosphere, etc.  We also wanted to cast our vote of support and say “Hey” to our running friend.

Capitol Cellars did not disappoint. I had the Parma Sandwich and shoestring French fries. It was delicious! The besties had the Prime Rib Sandwich and the Ways and Means (gourmet mac and cheese). They were also satisfied and satiated.

We couldn’t resist trying one of their decadent desserts.  We opted for the crème brulee.  I would drive back for only the crème brulee!

The service was arm and friendly, the food was excellent, and the atmosphere was cool and relaxed. I recommend a lunch date there in the near future.

Capitol Cellars is located at 110 S 5th St, Boise, ID 83702.  It’s downstairs!  If you go and your waitress is Lauren, tell her Running Granny Green sent you - you know, the lady that bakes the best cookies ever!

Happy Running!

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Time flies, but the grass doesn’t lie.

That grass was loooong!

I have a problem with time. It escapes me. Where did June go?  I wrote only four new blog posts in June. Four! My goal is four per week. Perhaps I was too busy to notice that things were changing. If it weren’t for these telltale signs I might not believe the month was over. The grass doesn't lie.

• The lettuce has gone to seed and the beets are ready to eat.
• Local farmers have begun combining grain.
• The robins have flown the nest.
• The cross country team is doing open runs late at night to beat the heat.
• I’m feeling a little pressure to get my relay team geared up for the GTR 2015.

Then there is the grass. Our lawn mower needed to go to the lawn mower hospital. It spent five weeks there. The grass didn’t forget about time. It grew, and grew, and grew! It was an eyesore, at least to those of us who usually keep it well-trimmed. Friends would comment, “Oh, it doesn’t look that bad!” They are nice friends, but unlike the grass, they lie.

It was with great pleasure that I mowed my lawn yesterday. It was hot outside, but the satisfaction I gained from seeing the long blades evenly trimmed was worth it. Funny, the absence of the lawn mower made my heart grow fonder.

Perhaps that is a condition of our mortal nature. We don’t appreciate some things until we have to go without them. Most days I dutifully mow, not out of a desire to mow, but rather out of a feeling of obligation. This time I had been anxiously awaiting the return of the mower. I hope I can retain that same desire and sense of satisfaction as the summer wears on – and it will wear on. All I have to do is watch the grass to know that time is flying by.  The grass doesn’t lie.

Happy Running!

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National Safety Month: Avoid knee injuries!

It's about your knees!

In observance of National Safety Month we will be talking about ways to run injury free.  Today’s post is all about your knees! Whether you are new to running or you are a seasoned marathoner, you’ve heard the naysayers caution ...

“You’re going to ruin your knees!” 

I want to ask them, “Where is the research?” I have read research to the contrary and my personal experience also attests that running can strengthen knees and ankles. I’m running proof.

Does that mean the beginner runner should throw caution to the wind? No! These few tips can help you enjoy the run while taking care to keep those very important joints, your knees, injury free.

Find a smooth surface on which to train. The local high school track was built for running. Chances are it is free from debris that can reach up and trip a runner resulting in a fall, skinned or bruised knees, or even torn ligaments. The surface is often made of rubber that is soft and forgiving which can help reduce the feel of impact – especially for heavier runners.

If a track is not available, look for a dirt road that is smooth. Avoid roads with ruts from after rain traffic or a lot of loose gravel. Pavement is another smooth option; however, its firmness can be less comfortable for the larger athlete. Avoid grass, trails, and loose surfaces until you have more running experience.

Good shoes are a must! It’s not about the color or the name brand, it’s about the fit.  A poorly fitted or worn out shoe can create the wrong kind of stress on the joints. Take the time to visit a running store and get fit for the right shoe.  You can expect to spend around $100 for a good running shoe and it is worth it! The expertise and shoe fitting is complimentary.

Listen to your body. Running hurts. Perhaps that is why it is good for us. There is a difference between soreness from a workout and pain from an injury. If you have been tripped by an unexpected object, twisted an ankle on an uneven surface, or if you are experiencing worsening knee discomfort on or after an average run, it might be time to get things checked out.  Aggravating an injury will only postpone wellness. Trust me – I’ve been there!

Ice. Give it a try. It can’t hurt. Fifteen minutes 2-3 times daily should help. If you don’t see improvement in your discomfort, see a doctor.

Celebrate National Safety Month and keep those joints healthy, especially your knees. They may grow stronger allowing you to keep running while the onlookers cringe and caution, “You’re going to ruin your knees!” Perhaps, but it is easier to get a new knee than a new heart – and running is good for your heart!

Question: Do you have a safety tip you would like to share?

 

Happy Running!

 

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Running Loves Me!

Food Friday Recipe: Killer Brownies

It’s Food Friday and I’m sharing this brownie recipe I’ve been making from scratch for years.  I modified it to create this Mint Brownie Recipe that I use for special occasions.  These killer brownies might live up to their name as they have four eggs and a full cup of oil, but you can’t go wrong with this recipe.

Killer Brownies

• ½ C cocoa
• 1 ½ C flour
• 2 C sugar
• 1 tsp salt
• 4 eggs
• I C oil
• 2 tsp vanilla

Dump everything in your mixer and stir until blended. Bake in 9x13 inch baking pan at 350◦ for 25 – 30 minutes.

*Add chopped nuts or chocolate pieces as desired. (Personally, I don’t want nuts messing up my chocolate!)

Find more of my favorite recipes HERE.

Question: Do you have a recipe to share?  Comment below.


Happy Running!
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Book Marketing and Giveaway!

 

I presented a workshop on book marketing last Saturday to new and upcoming authors.  As I returned home after an eventful and productive day I realized that I had been neglecting one of the book marketing tools I had suggested they all use.  Yes, this blog has been lacking new posts of late.  I have an excuse!  I always have one of those.  Truthfully, my energies had been directed at preparing the book marketing information for the WOW! Write on Workshop Conference by theInspirational Women Authors and promoting my newest books, The Hard Run and Gary Learns to Skate.

Here is a little trivia about Gary Learns to Skate …

• It is a children’s book based on a true story. 

• Very little poetic license was implemented!

• My granddaughter is the illustrator and she did a fantastic job!

• My favorite illustration is the skating flamingo!

• Half of the profits are hers.

In an effort to practice what I preached last Saturday and demonstrate the effectiveness of social marketing, I am going to hold a contest for a copy of Gary Learns to Skate. 

These are the rules …

1. You must visit this blog post for a chance to win.
2. To prove you were here leave a comment on this post or message me on Facebook with the answer to this Trivia Question: What is my favorite illustration in Gary Learns to Skate?
3. Sharing this blog post on your Facebook page will earn you a second entry into the contest.
4. No cheating!
5. This contest will run through Friday, June 5.

Let’s see how effective this contest can be in proving the value of social media in book marketing. I will be presenting in future workshops from the Inspirational Women Authors.  This information will help develop those workshops. I can’t wait to see who wins a copy of Gary Learns to Skate!

Go!

Happy Running!

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