Girls on the Go Races

One thing I have neglected to mention on my blog is the fact that I'm a Girls On The Go Race Series Ambassador.  A race series created by Debbie Adelman and Rosemarie Gibson, these races are "every girl’s chance to commune with mothers, daughters, sisters, grandmas and friends in a run, walk, jog or samba to the finish line.  This is not just any race. This is a celebration of women of all ages and fitness levels. The finish line includes a Girlicious medal, stylish T-shirt, festival, and so much girl time fun!"  The Race Ambassadors were found through a facebook essay contest and chosen for their experience, love of running, and passion for motivating people around them to get up and be active!  I am VERY proud to be a part of the Girls On The Go family.  

As a race ambassador, I promote the GotG race series at expo booths, by wearing the series gear during my training runs and races and by encouraging people to sign up for races!  The upcoming GotG races that you can sign up for include

Girls On The Go Sacramento 10k/5k 

Sunday, Feb 10th, 2013

Crocker Park

Sacramento, CA

Girls On The Go San Diego Half Marathon/10k/5k

Saturday, May 11, 2013

Fiesta Island - Mission Bay

San Diego, CA

Girls On The Go San Dimas Half Marathon/10k/5k

Sunday, Sept 22, 2013

Bonelli Park

San Dimas, CA 

Another Ambassador responsibility is providing inspiration for "girls on the go" and I get to do that through the Girls on the Go Training Tips page.  I just posted my first blog entry yesterday, so please go check it out!  This entry is focused on Running Moms who now have kids at home for the holiday breaks.  

You might be wondering about the PERKS of being an ambassador.  Well, the BIGGEST perk is getting to meet other like minded women.  The other Ambassadors have just as much enthusiasm for running and racing as I do.  It's always great to meet other women who don't mind when you talk about PRs or race day nutrition or gear.  I also get free tech tees from my sponsors, to wear to promote the race series.  It's definitely a perk since the race series color is raspberry pink . . . my FAVORITE color.  And the last and most beneficial perk is that they allow me to race the series for free!  

Men are welcome to run the series, but are ineligible for prizes.  If you are interested in any of the Girls on the Go races and want a discount code, please ask!  I'm usually able to get discount codes from the race directors.  Come join me in a fun, woman-centered, race with all the girly perks you could ask for!

Race Review: Silver Strand Half Marathon

The Silver Strand Half Marathon - November 11, 2012

• Location: From Sunset Park in Coronado to Imperial Beach Pier
• Distance: 13.1 miles
• Surface: paved highway, city roads

I'm spending today gingerly lowering myself onto toilets, and grimacing every time I go up stairs.  But I'm also glowing with accomplishment and pride for having completed my 6th half marathon.  It was a great race for lots of reasons: The last half marathon in San Diego for the year, running it with some dear running friends, planning to have my family at the finish line for the first time.  Emotionally, it was a great race to wrap up 2012.  

Running with friends 

Even from a Runner's perspective though, it's STILL a great race.  

The sign up was easy, and two weeks before the race they sent a confirmation through the mail!  I don't think I've ever had a race send me the race day instructions in the mail before.  It was oddly sweet.  The parking was the most complicated part of the sign up.  You had 4 options for parking.  Since it's a point-to-point race you could either park at the start, park at the finish or be dropped off.  Having to make a decision WEEKS (or in my case MONTHS) before the race about parking was a little confusing.  The packet pickup at Road Runner Sports was efficient and quick.  The tech tee race shirt was of a good quality (although I'm not a fan of gender neutral shirts).  

The day of the Silver Strand came after 3 days of rainy weather.  This being San Diego, it kind of wigged most of us out and we had debates over what we were going to wear.  I decided on the "Ultra runners" uniform: split leg shorts with clothes to keep my core warm.  I had my Girls on The Go tech tee, my Sugoi sleeves and my new Nike runner's gloves.  I was definitely chilly when I got to the start area but as the sun came up I was fine.

The start area was well set up.  It was obvious where gear check was, and race day registration, and the port a potties.  I was glad that they offered gear check!  It seems like a lot of races aren't offering that perk anymore.  I like being able to have my favorite post-race treats (Honey Stinger Chews and Cherry Juice) at the end of a race.  The race announcer was easy to hear, and had lots of jokes, especially for those who had mistakenly come north for the 5k instead of being about 10 miles south!  The race did start a few minutes late, but once it did, the small crowd of 4500 went across the timing mats pretty quickly.  I started as far back as I would let myself, and it only took me 3 minutes to cross the start mat.  

So flat!

The course was one I was mostly familiar with.  I run the Silver Strand as part of my training runs. It's flat, and although its a bit windy, it's fast.  The majority of the course was run on the Silver Strand Highway and was indeed flat.  There were only 3 inclines, a bridge over wetlands, a slight uphill into residential homes and a long incline inside the Weapons Station.  Nothing that a little extra arm pumping and a good attitude can't handle, even at mile 10.  There was a bit of cambering to the highway, which I hadn't expected (having run only on the bike trails on the northbound side of the highway) but there was always a flat spot to be found.

The aid stations were excellent and well manned by volunteers.  They were stationed about every 1.5 miles of the course, usually right when I'd need them.  The volunteers seemed to consist mostly of high school or college students, and they were cheerful and encouraging the whole way.  They appreciated when I cracked my "Who's got the GLUTEN FREE water?" joke.  Or at least pretended to.  They offered energy chews at mile 6, which I chose not to take.  I carry my own fuel with me.

Every race has its challenge, and in the Silver Strand it has to be the miles 10-12, where you run into the Naval Weapons Station in Imperial Beach, and run a 2 mile switchback.  I had the benefit of running into my friends as they finished the switchback during my mile 11.  Having to run 1 mile out, only to run 1 mile back is definitely mentally difficult when you're so close to the finish.  Throw one of the only hills on the course into that mix and its a killer challenge.  We don't earn a medal for it being easy though! 

My amazing friend Dave volunteered at the Finish Line so he could award me my medal.  

You know its a great race when by mile 9 you're already thinking that you want to run it again next year.  I like the sentiment of the race, that its the LAST half marathon in San Diego for the year.  A nice bow to put on your accomplishments.  I'll be back Silver Strand, after I run some more hills, and I'll finish you faster.  

30 day challenge TRIPLED

Today marks 90 days that I've been Paleo.  I started off very skeptical about the benefits, but willing to try something for 30 days.  I've lost 15 pounds and I feel and look stronger.  I'm so very glad I've stuck with it!

Race Review: The Color Run San Diego

The BEFORE Pic

The Color Run San Diego - November 3, 2012

• Location: Qualcomm Stadium
• Distance: 5k
• Surface: paved, parking lot

I'm addicted to Color Runs.  I hate mud and obstacle courses, but apparently running through gauntlets of people throwing colored cornstarch are just fine.  I've run three in 2012, and now I'm very interested in the upcoming Neon Run in 2013.

I ran my first Color Run in Sacramento, CA with my extended running family.  The differences in that race in April and the San Diego Color Run make it apparent that the race's organizers have found quit a bit of success.  First of all, there were 30,000 people signed up to become human rainbows.  That's enough people that they needed two waves, a 9a and a 1:30p.  It's also a record number of signups for the Color Run.  

image credit: The Color Run        
Wave 1 wrapped up around the
stadium parking lot!

The second indication that these runs have been profitable for the organizers is the introduction of their mascot: Runicorn.  A rainbow-maned unicorn wearing running shorts and a Color Runner Headband, he's definitely not necessary for a race.  But he and the t-shirt cannons and Color Throw Stage all add an element of "festival" to the event.  And this is definitely not a race for Serious Runners.  It's a gateway race into running for those who haven't found their reason to join the rest of us.

The sheer number of racers made it impossible to start of at a decent pace. The race organizers make no attempt to keep walkers and people with strollers or slow moving children at the back of the corral.  But again, this isn't a race for serious runners.  Once you get past the walkers and the strollers and the beefy young men who don't realize that 5k is longer than they've ever run (and so they're sweating and wheezing and walking), you can run at your pace . . . .  Until you hit the Color Zones.  

When I ran the Sacramento Color Run, there was a good deal of humidity, which seemed to keep the color dust under control.  At the San Diego Color Run, the Color Zones were a COMPLETE blinding experience.  The organizers did suggest that runners stay to the left, walkers to the right.  But I did NOT feel safe running through the Color Zones with the lack of visibility.  I didn't see anyone run into a volunteer, but I came close a few times.  

The After Pic                              
image credit: Jeffrey Hoffman

The location of Qualcomm was good.  There was ample parking, along with the availability of the SD public transit system.  The trolley system here in SD is great for events at Qualcomm, as there's a trolley stop for the stadium itself.  The parking lot provided space for both the pre/post-race festival and the race course itself.  The actual SURFACE of the race wasn't very good though.  The parking lot is riddled with potholes, cracks and metal gratings.  All increase the chance of turning an ankle or tripping.  And these hazards were not marked off with neon paint or cones, which have been present in other road races.  

The Finish Line provided water and granola bars, sufficient for a 5k distance.  My running buddy noticed that they had brought in a tanker truck for the water, which I had never seen before but seemed like the BEST IDEA for providing water at such a large event.  Kudos to the organizers for taking that extra measure.  

Color Toss Finale
Image Credit: The Color Run

The best part of the Color Runs is the COLOR TOSS Finale.  Not many race experiences give you the opportunity to come together as a community is such a grand celebration of effort.  For many people, the Color Run is their FIRST 5k, and hopefully its not their last.  In 15 minute intervals, starting from when the first people cross the finish line, the DJ at the Color Stage count down to the color tosses.  With music blaring, you all open up your color pouches (provided in your race packet) and toss the colored cornstarch in the air.  The scene from a distance is fun, but being in the color cloud is almost euphoric.  It really encompasses the feeling of "I JUST RAN A RACE!"  It's a physical manifestation of Runner's High.  

Will you likely get a new PR at a Color Run?  No.  Will you have a fun, colorful time with some of your favorite runner friends??  YES!  

Paleo Product Reviews: I try, so you don't have to!

Robb Wolf recently posted about the Seven Shades of Paleo on his blog.  You can read more in depth about this humorous, yet true, categorizing of Paleo Diet followers through the link.  The categories are as follows: The Militant Paleo, The Autoimmune Paleo, The Low-Carb Paleo, The Lacto-Paleo, The 80/20 Paleo, The Vegetarian Paleo, and The "I decide" Paleo.  That last one cracks me up.  

The Militant Paleo group  "...hunt their own meat, gather berries, climb trees to harvest nuts, and make dinner outside over the fire pit...".  That's just crazy, in my opinion.  That's darn right IMPOSSIBLE in modern times.  I'm a busy mom of two, and dedicated to having time to blog as well.  That means that sometimes I want easy solutions for Paleo problems.  That's where Paleo-Friendly Pre-packaged food comes in.  I already covered some of my favorite snacks in my post about Paleo To Go.  Now that I'm firmly entrenched in this eating lifestyle though, I'm starting to reach out for foods that supplement my expanding paleo culinary skills.  Recently I've tried several products and services that I thought I'd share with you.

House Foods Shirataki Noodles -  These noodles are a WIN!  Low carb and made from the Konjac plant, sometimes known as a japanese yam.  These are completely paleo safe and a good alternative for those who miss "real" noodles.  I reccomend Dry-frying them (no oils in a non-stick pan) to rid them of their slimy texture.  They'd be great in paleo stir-fry and paleo pho recipes.  I used them to make Paleo Spaghetti.               

Fitzee Foods - This is a San Diego based pre-packaged meal company that labels their products as "ideal Meals to fit your lifestyle".  The idea is great.  Pre-packaged, pre-portioned meals for those people who are too busy or cannot cook for themselves.  They list "Paleo Friendly" meals on their website.  I was very excited to try them and purchased all the available meals from their "Paleo Friendly" freezer.  This experience is a DRAW for me.  I got the meals home only to find that their meals are "Paleo Inspired" and that they use some lentils and red potatoes in a few of their "Paleo" meals.  I'm not a MILITANT paleo, but I don't think you should label something paleo if it's NOT paleo.  On the plus side, the experience of buying the food was easy and quick.  Like shopping at a REALLY healthy 7-11.  They are located in Point Loma, which is a hike for me, but they do have pickup locations all over San Diego. And they allowed me to exchange the meals I couldn't eat for ones that I could.   I've now eaten the Grilled Steak with Chimichurri Sauce and the  JKing’s Chicken Cacciatore.  The Steak was way better than I expected.  The sauce was tasty and the steak and brussels sprouts held up well to storage.  The chicken cacciatore was disappointing   very little chicken, and the sauce was very thin and runny.  Pros: the food was tasty, the ability to have pre-made paleo meals without cooking for an hour, good customer service  Cons: not completely paleo friendly, and a bit pricey.  As a stay-at-home mom and an amateur chef, I usually have the time to cook for myself.  

Julian Bakery Paleo Breads - WIN!  These breads are made with Purified Water, Blanched Almond or coconut Flour, Egg Whites, Psyllium, Organic Apple Cider Vinegar, Baking Soda.  If you were expecting a fluffy, airy bread, you'll be disappointed   But the chewy, light texture reminds me of bagels and they're sturdy enough for sandwiches.  No crumbling!  Both breads are delicious and I totally recommend them!  $7.99 for a loaf.  I cannot wait to put together some recipe using these breads.  

Is there a paleo product that you're REALLY curious about?  Let me know about it!  I'll test it and review it so you don't have to!

NOODLES!!!!

Can a packaged product
make you happy? I say YES!

Like my enthusiastic title?  Really that's all I can think right now because I just ate noodles.  Real noodles.  Not spaghetti squash, not strips of vegetables.  REAL NOODLES.  And yes, my Paleo is still intact thanks to House Foods Shirataki noodles.  I grew up eating these in meals like sukiyaki and they were my favorite part of the meal, besides the tofu and cabbage and meat . . . and well sukiyaki has to be one of my favorite all time meals.  But besides with asian flavors and in pho (which I've never had but plan to have someday) what ELSE could I do with these noodles?  There aren't many paleo recipes out there using them.  A lot of people have issues with the fishy smell (which goes away upon rinsing and heating) and the texture.  They're closer to a rice noodle (think chicken long rice) than a wheat noodle.  They've got a gelatin-like texture that may turn people off.  BUT I think the act of twirling tomato sauced noodles around a fork may be enough to get people to try it.  So, I set about to making myself SPAGHETTI using shirataki noodles today.  And I succeeded.  And you all get to benefit from my experimentation.

I found my noodles in the refrigerator section of my SPROUTS market.  Any whole foods should carry it, and if not, asian markets are guaranteed to have them. Just make sure you don't buy the TOFU Shirataki.  Tofu is SOY, which is a legume, which is NOT paleo.  Also, for weight loss purposes, the yam-based shirataki has ZERO calories.  The Tofu ones do.  Shall I repeat that again?  ZERO CALORIES people and I am incredibly full from lunch.

Closest thing to REAL spaghetti 

Shirataki Spaghetti with Roasted Chicken
serves 1 cook time: 15 minutes

waiting for them to "crackle"

Ingredients

• 1 pkg House foods shirataki noodles 
• 2 oz roasted chicken
• 2 tsp bacon grease or olive oil
• 1 medium tomato, diced
• 1 clove garlic, minced
• 1/4 onion, diced
• 2 tbsp tomato paste
• 1/2 tsp basil
• 1/2 tsp oregano
• 1/8 tsp cayenne pepper
• 1/4 cup chicken broth
• pinch of salt and a pinch of pepper

Directions:

mmmm sauce

1. Open and rinse the shirataki noodles.  You just want to get rid of most of the fishy smell.
2. Using a NONSTICK pan, dry fry (NO OIL) the noodles on medium heat for about 5 minutes.  They're not going to get crispy, but they won't be as clear or slimy.  They'll start to crackle when they're almost done.  Remove noodles to a plate.
3. Heat up oil/grease in your pan on medium heat.  Add onions, garlic and tomatoes and fry for about 5 minutes.  The onions and garlic should be soft.  
4. Add tomato paste and herbs, and fry for about 2 minutes.  
5. Add the chicken stock and heat for about 1 minute.
6. Add the noodles into the pan and mix well.  Plate and serve topped with the roasted chicken.  

Nutritional information:  190 calories, 3.8g fat, 0.9g sat fat, 57.3 mg cholesterol, 900mg sodium, 31.6g carbs, 13.6 g fiber, 18.8g protein

My Favorite Paleo recipes: Apple - Dijon Burgers

Two events collided this weekend to point me in the direction of the BEST BURGER RECIPE EVER.  Yes, I realize I shouted that.  If you were here in person you would have actually heard my enthusiasm for this burger recipe.  Event #1: On saturday I picked up my order from Golden Share Foods.  It's "Southern California's largest LOCAL food cooperative".  While the meats are not technically paleo since they aren't grass fed beef and free range chicken, it is REALLY REALLY cost effective and it alleviates me from having to search the ads for meat sales for about 2 weeks out of every month.  I totally recommend using this program.  Event #2: I took the kids Apple Picking while Hubby was trying to survive the Run For Your Lives, a zombie infested 5k obstacle course.  So the kids and I picked probably 10 pounds of apples and you can only eat SO many before you're bribing the children to "eat just one more, for mommy?"  I needed to find recipes to cook them in.  And lo and behold there was the Apple Dijon Burger recipe from Civilized Caveman Cooking Creations.  These burger patties are a bit crumbly, best eaten with a fork rather than in an unstable lettuce "bun".  But they are SO good.  The apples, onion and dijon mustard give them almost an asian flavor which I just adore.  I made these on Saturday, and lucky for the hubby, I'm making them AGAIN tonight because I love them that much.  

My slave labor, I mean, the kids had fun picking apples!

APPLE - DIJON BURGERS
serves 4 cook time: 20 minutes

Ingredients:

• 1 Lb Grass-Fed Beef
• 1/2 Cup Shredded Apple
• 1/3 Cup Minced Red Onion
• 1 Tbsp Dijon Mustard
• 1 Tsp Black Pepper
• 1/2 Tsp Sea Salt
• 1 Egg

Process:

   

1. Place all the above ingredients except the egg in a mixing bowl and mix well.
2. Use your hand to form 4 even size burgers.
3. Have your grill on medium heat (350-400 Degrees F) and grill for approximately 5-6 minutes per side or until done to your liking.
4. Once you place your burgers on the grill, fry your egg in bacon fat on the stove and set aside.
5. You can now plate your burgers how you see fit.  I used romaine lettuce as a base. The Civilized Caveman suggests serving the burger with grilled onions, and topped with the fried Egg. I ate mine topped with guacamole and tomatoes.  
6. Enjoy

Nutritional Info: 381calories, 30.1g fat, 12.2 g sat fat, 96.4mg cholesterol, 458.4 mg sodium, 6.9g carbs, 1.6g fiber, 19g protein

She Runs Paleo . . . with Friends

The Cupcake Classic Crew

One of the most wonderful things about running is the friends I've made through it.  I am constantly motivated by their successes and struggles and I am proud to have inspired some to take up running.  Today I took part in the CUPCAKE CLASSIC 5k.  This was a virtual race put on by Run with Jess, where you simply had to run a 5k (3.1 miles) anywhere, anytime during the allotted time frame.  I run a similar monthly race for my Facebook 5kers group, which you are free to join in.  I offer prizes like Jess, but at a MUCH smaller level.  

Paleo cupcakes!!!

My dear friend Amanda organized our little local Cupcake Classic and we convinced her that we needed to have a potluck post-run feast.  Amanda is an AMAZING baker, and promised to make me paleo cupcakes.  I held my breath, hoping for the best but not knowing what to expect from a paleo dessert.  (I know, I'm on day 73 of the Paleo Diet and hadn't tried to replicate desserts???  What can I say, I'm not a sweets person)

Race day greeted us with RAIN.  I live in San Diego, rain doesn't happen.  Except on days that I promise my children that if they run 3.1 miles with Mommy they'll earn themselves both a shiny medal AND a plate of Miss Amanda's cupcakes.  I'm happy to say that my kids take after their mommy and the rain didn't bother them one bit. 

Amanda had plotted out a 5k course for us from her house to beautiful Mission Bay.  It was a quick run, and everyone did SO well!  We had 16 people show up to run with us, making it feel like a REAL race event.  

The post-race feast was great.  Amanda never does anything on a small scale and had made 5 different kinds of cupcakes, including MY paleo cupcakes.  I also made sure to bring protein in the form of Bacon-Egg Cups and I also brought apples from the Apple Picking trip my kids and I went on.  It's easy to stay paleo when you have thoughtful friends.  

I'm sharing the recipes from the party below.  I certainly hope all runners have a group of runner friends that will laugh with you when you tell them tales from race day and give you advice when you struggle.  I'd be nothing if it weren't for the support from these wonderful people.  

Today's Paleo Goodies can be found here:

• The icing used was from Vanilla Cupcakes with Coconut Flour
• Paleo Vanilla Cupcakes
• Bacon-Egg Cups

My Favorite Paleo Recipes: Smoky Beef-andMushroom Skewers with Roasted Sweet Potato Puree

There are loads of reasons to be Paleo.  Some people have medical conditions that are lessened by a diet without processed foods, others follow the diet on their path to greater physical fitness and others live a Paleo Lifestyle because it's better for the planet.  I'm paleo to lose weight.  It's low carb but high energy (thanks to being high fat) so I can still be an endurance runner and lose weight.  It's not often that I find a paleo-friendly recipe in a fitness magazine.  The industry of "fitness advice" still hasn't widely recognized the benefits of a Paleo Diet.  But the "whole foods" approach certainly has and so there are recipes out there to be found.

I found this recipe for Smoky Beef-and-Mushroom Skewers with Roasted Sweet Potato Puree in the September issue of Fitness Magazine.  This recipe is easy to make, quick to prep and can impress guests, especially those who think "this paleo thing" is weird.  Who says the Paleo Diet cant' be Haute Cuisine?  I like to serve this with a side of strawberry and arugala salad with a basalmic vinaigrette.

Smoky Beef-and-Mushroom Skewers 

with Roasted Sweet Potato Puree

Serves 4  Prep time: 10 minutes  Cook time: 20 minutes

Ingredients

• 3 medium sweet potatoes
• 1 tbsp chipotle chile powder
• 2 tsp ground cumin
• 1.5 pounds trimmed top sirloin steak, about 1 inch thick, cubed
• 24 cremini or white button mushrooms
• 2 tsp basalmic vinegar

Instructions

1. Preheat the oven to 450 degrees.  Slice the sweet potatoes in half length-wise and place cut side down on a baking sheet lined with parchment paper.  Roast 20 minutes or until they are easily pierced with a fork
2. Meanwhile, heat a grill to medium-high heat.  Combine chipotle chile powder, cumin, and 1 tsp kosher salt; add steak and toss to coat.  Thread steak and mushrooms on 12 skewers and cook for about 8 minutes for medium rare, turning halfway through   
3. Remove sweet potatoes from oven, let cool 5 minutes and peel.  Place peeled sweet potatoes and vinegar in a medium mixing bowl and mash with a fork until smooth.  Season with kosher salt.  Divide mashed potatoes among four plates and top with 3 beek-and-mushroom skewers each.  

Nutrition from magazine: 304 cals, 34g protein, 25g carbs, 8g fat, 2.6g sat fat, 4g fiber, 751 mg sodium

Paleo To Go

Sometimes you don't have time to cook.  I'm a busy mom of 2 tweens.  That means school events, karate lessons, Girl Scout meetings.  Add to that medical appointments, my running addiction and the need to "gather" every few days and sometimes I find myself without the time to cook a meal for myself.  To the rescue are a few health conscious food manufacturers that I rely on to help me stay paleo.  My favorite Paleo to go items include:

LaraBars -  Key Lime Pie, Coconut Creme Pie and Lemon Bar flavors.  Made with dates, cashews, coconut, limes and lemons, they are completely paleo friendly AND yummy!

Planter's Harvest Blend Nuts - No added oils make these nuts a safe choice for snacking.  The high protein and fat ratio in nuts is a must to keep my macros in line.  A 1/4 cup of almonds is usually my first snack of the day to make sure I'm taking in fat and protein before I reach for paleo friendly carbs.

Naked Juice - Stick with the "juices" and stay away from the smoothies if you're strictly paleo.  This is my favorite super market treat when I'm shopping hungry.  The Green Machine variety has both veggies and fruits and it's totally paleo.  I also make icepops out of it at home for when the family is eating ice cream and I want a sweet treat too.

Cheribundi Juice - My new favorite post-race drink.  It's got paleo friendly carbs for refueling, and studies are showing that tart cherry juice contains anti-inflammatory and pain reducing properties.

Rhythm Superfoods Kale Chips - I wrote about these in a previous post.  I stalk my local whole foods store for the Nacho Cheese flavor, which is usually sold out.  They are so good that its really hard to believe that its NOT actual cheese on the kale chips.

As I find more paleo friendly pre-made foods, I will definitely share them with you.

This post was inspired by my friend Michelle's blog: Hospitalmom.  For her, altering the way her family eats has been a necessity after her youngest was born.  Her little one has Short Bowel Syndrome, a condition in which nutrients are not properly absorbed (malabsorption) because a large part of the small intestine is missing or has been surgically removed.  I am amazed and delighted by her little one's voracious appetite.  And I'm honored that some of my posted recipes have made it onto their menus.  

You're crazy if you like hillwork

I love a flat course just as much as I love breaking a Personal Record.  And usually they go hand-in-hand.  But I've hit a speed bump in my pace.  I'm slow, and probably always will be.  I'm asian, our people aren't known for breaking world records in the running community.  But I want to get faster.  I've trained for endurance the last 6 months, and I've changed my diet to help with recovery.  Now it's time to face the fact that without speedwork, I'm not going to get any PRs anytime soon.  And as Legendary Runner Frank Shorter once said, "Hills are Speedwork in Disguise".

I've never focused on getting faster, just finishing.  It was enough to cross that finish line and get my medal.  I did earn some PRs along the way, but I want to beat my current PR of 2:48 earned at the Inaugural San Diego Half Marathon in 2012.  So adding hillwork is new to me, and I've had to do a bit of research.

Two great articles on hillwork can be found at:

• Active.com : Speedwork in Disguise.  To paraphrase a portion of the article, speed doesn't come from the foot pushing off the ground.  It comes from the ability to bring the opposite leg forward FASTER.  Hillwork is resistance training and makes the hip flexors STRONGER and able to react FASTER.  
• Running Times Magazine: Hit the Hills.  Besides having great descriptions of different types of hill workouts, this article addresses an additional benefit of hillwork: Improved form.  Running hills will tire you out and mimic the fatigue that comes with the end of a race.  If you practice maintaining proper running form during these workouts, you're working towards running injury free, running faster and having a GREAT finish line photo.

As for my race training, I plan to add Hill Sprints at the end of one of my weekly short runs and my distance runs will be Hilly Up-Tempo Runs.  I'm not looking forward to the WORK but I am looking forward to the RESULTS.

My Favorite Paleo Recipes: Chicken Cacciatore

It's a rainy day in San Diego, which means all of us are freaking out about traffic and accidents on the highways.  It also means that we're all pretending to that we live on the East Coast and sweaters and crockpots come out of storage.  I actually use my crockpot year round.  It's an essential piece of kitchen equipment for a busy mom who wants to have time for race training.

My bff in the kitchen

When I started Paleo my first food regret was all the italian I'd have to give up.  I'm a runner, we LOVE pasta!  So one of my FIRST paleo recipe I made was the Chicken Cacciatore that I found at Technically Paleo.  This blogger's first post was all about what's "Technically" paleo and a set of instructions on how to cook bacon.  I recommend a read because it's worth the giggle.

I'd normally serve cacciatore over noodles (and still do for the family), but now I'll serve it over julienned zucchini, onions and peppers or green beans.  I'll just eat it straight from a bowl making "mmmmmm" noises too.  This recipe gives me my italian food fix while allowing me to stay Paleo.


Chicken Cacciatore by Technically Paleo

cacciatore on green beans

Ingredients

• 1 medium onion
• 1 green bell pepper
• 4 cloves of garlic
• 12 boneless, skinless chicken thighs
• 1 8oz. package of sliced mushrooms
• 2 tbsp dried Italian herb blend
• 1 tsp salt
• 2 6oz. cans of tomato paste
• 1 14oz can of diced tomatoes

Instructions

1. Start by chopping the onion into large pieces. Remove the stem and seeds from the bell pepper and chop it into large pieces as well. The pieces should be about the size of your fingertip
2. Finely mince the garlic cloves.
3. Cut each chicken thigh in half, and remove any large pieces of fat or skin that may still be on the meat.
4. Add the chicken, onion, pepper, garlic, and mushrooms to the crock pot. Also sprinkle 2 tbsp of dried Italian herbs and 1 tsp of salt on top of the meat and vegetables.
5. In a medium sized bowl, combine the diced tomatoes (with their liquid) and the tomato paste. Stir them together so that they form a thick sauce.
6. Add the tomato sauce to the crock pot. Try to evenly distribute the sauce across the top of the chicken and vegetables.
7. Cook everything in the crock pot on low for about 8 hours. When it's done cooking, gently stir everything to even out the sauce.

Confessions of a Paleo Runner

I know some of you have been waiting for the post about my in-race fueling.  WHAT DO I EAT DURING A RUN?  It's a question asked by every beginner endurance runner.  And for those of you who have come looking for Paleo solutions to that question, I have a confession.  *stage whisper*  I don't stay Paleo during my races!

Before you close your browser tab in a huff, please consider this:  Dr Cordain supports using non-paleo  foods during an endurance event in his book The Paleo Diet for Athletes.

"Serious athletes, however, when it comes to immediately before, during, and directly 

after workouts,  need  to bend the rules  of  the Paleo Diet  a  bit  since we're  placing 

demands on the body that were not normal for our Stone Age ancestors. Hour after

hour of sustained high energy output and the need for quick recovery are the serious 

athlete’s unique demands. This requires some latitude to use non­optimal foods on a 

limited basis."

If you are participating in training or a race that's longer than 1.5 hours, you will need to supplement with high-glycemic index carbs.  You COULD carry a candy bar with you, but if you're trying to be as paleo as possible, sports drinks are a better option.  I prefer CYTOMAX brand sports performance drink.  It's a bit lower in sugar than Gatorade.  Rob Wolff also prefers CYTOMAX for endurance events.  

  

You will need 200-400 calories of some sort of carb replacement for every hour that you're performing.  This is of course based on your body size.  Smaller people need less than those big burly guys.  I sip on one serving of cytomax the first hour, then I use a GU with caffeine at the beginning of the second hour  and if I'm nowhere near the finish line, I'll use another GU without caffeine at the beginning of the third hour.  That's a total of 300 calories over 2 hours for me.  I feel great using this combo, and only occasionally have had GI distress after a race.  

If you are determined to stay paleo, I would recommend carrying 1/4 cup of raisins in place of gu and you can make your own electrolyte drink.  The raisins are an EXCELLENT source of carbs.  I found this electrolyte replacement drink at Mark's Daily Apple:

1. Slightly heat some coconut water on the stove. Don’t let it get anywhere near simmering. Just let it get warm enough to melt the next three ingredients easily.
2. Add a few dashes of sea salt, preferably one with high mineral content. Sea salt provides sodium, an important electrolyte, plus trace minerals. You’re going to be burning through a lot of it during the race.
3. Add honey, preferably raw and from a local farm (remember, many store bought honey isn’t actually honey anymore).
4. Add blackstrap molasses. Blackstrap molasses comes after the third boiling of sugar cane. It contains less sugar than either white sugar, brown sugar, regular molasses, or dark molasses, but far more minerals and electrolytes. See, sugar cane is a plant with roots that stretch deep into the soil to extract nutrients (some research suggests sugar cane roots may go down as far as six meters). Very few of those nutrients make it into white or brown sugar, and regular and dark molasses contain some, but it’s blackstrap molasses which gets the bulk of the minerals. So, when you add just a couple tablespoons of blackstrap molasses to your energy drink, you’re getting more than twice the potassium than a banana, more calcium than a cup of raw spinach, and almost 100 mg of magnesium.
5. Mix it all together until everything melts and it’s a dark brown murky viscous fluid. I didn’t include specific amounts, but start with a couple tablespoons of each sweetener and the juice from one coconut (or one carton of coconut water). You’ll be cruising for the first bit of the race, thanks to your effective pre-race training and fueling, but when you really start dipping into your glycogen stores, having a banana or two and a bottle of high-potency Primal energy drink will prove useful.


Read more: http://www.marksdailyapple.com/how-to-fuel-a-marathon/#ixzz2920LHavY

Paleo on the Road

It is indeed Happy Hour when your
paleo-friendly apps are 1/2 off!

I celebrated Day 60 on the Paleo Diet on Monday!  It feels like quite the feat, considering that my last 3 days of were spent eating while traveling to San Jose for the San Jose RocknRoll Half marathon.  It was my first real experience of trying to stay paleo while not being able to cook and refusing to succumb to peer pressure to "just eat like a normal person".  I must have explained the basics of Paleo about 30 times this weekend, each time we ate with a new group of people.  My mom and I traveled with her running buddies, about 14 amazing women who were determined to live it up and run it out.

My race weekend started Friday evening, with a meal at The Counter with my family.  I'd reviewed this downtown San Diego restaurant just recently.  Before taking me to the airport, we decided to carb up at our favorite Paleo-friendly restaurant with sweet potato fries.  I also had a "burger in a bowl" for the iron.  It was going to help my body store and use oxygen more efficiently during my big race.

Not a pretty breakfast but
 it tastes good

Saturday morning, Mom and I woke up at 4 am to see my Daddy off on his 100-mile race.  He'd be running the Rio Del Lago 100 all of saturday and he'd planned to finish around the time we'd be getting up on Sunday morning to run our own race.  A Larabar and a banana continued the carb up while I shivered in the pre-dawn, waiting to see Daddy off at the start line.  (As a note: not ALL Larabars are paleo.  Stick to the ones that contain only dates, tree nuts, fruits, and coconut.  My favorites are Coconut Cream Pie, Lemon Bar, and Key Lime Pie)  We then headed home to pack for our own race.  I completed my carb up with an eggs, avocado and sweet potato breakfast.  That was the last time I was going to get to cook for myself before my race.

After arriving in San Jose (by the way, a car with 4 middle age and older women will need to stop at least 3 times to pee during a 2 hour road trip), we checked in, picked up our bibs and explored the expo.  One of the great things about Paleo is that you don't experience the drop in blood sugar that you did before when you were eating processed carbs and sugars.  So while everyone else was getting cranky, I was holding on pretty well.  We lunched at Baja Fresh, which isn't an ideal paleo choice.  But I made it work, ordering a Mango Chipotle Chicken Ensalada.  I suspect that the mango salsa and chipotle sauce contained sugar and possibly soy . . . but overall it was a paleo-ish choice.  I avoided eating the tortilla shell and asked for NO cotija cheese (even though I REALLY REALLY love cotija cheese).  For a pre-race lunch, the chicken salad option was probably the best choice.  It's heavy on fiber, high on water content and low on binding meats.  Red meat can take longer to move through your system, which may make you feel heavy on race morning.

Dinner was probably the most difficult to handle.  All of the group we were racing had arrived and there was much discussion on eating at the Old Spaghetti Factory.  Italian restaurants are nearly impossible for Paleo people, I try to avoid them all together.  It's a lesson that "Gluten-free" does not equate to Paleo.  Luckily they couldn't take our group of 14 for at least 2 hours, so our group ended up breaking up into smaller ones and Mom and I headed to a 50s themed Diner called Peggy Sue's.  They are a counter Service, sit down restaurant.  They're menu was simple and easy to alter for the Paleo diet.  I had a spinach salad (that was of massive proportion) and a bunless bacon, pineapple burger.  Once again, loads of iron to help with oxygen use.  I am also a proponent of fiber on the day before the race.  It'll help you with that pre-race elimination that is oh so neccessary.  (I wondered how long it'd take me to mention poop on my blog).  Everyone's fiber needs are different.  It's important to experiment during the training cycle to see how much fiber you can take in to help you on race morning.

 I woke up on race morning feeling amazing.  I had nine hours of sleep, and maintained my paleo diet while traveling.  Mom and I ordered room service and split a meal.  I got the eggs and bacon, she got the tomato juice and english muffin.  It's nice to travel with a non-Grok!  After breakfast I was feeling even better!

My race review has already been posted.  I've had people ask about my IN-RACE nutrition and will explore that in my next post.  If you have any questions about pre-race nutrition or about staying paleo while on the road, please feel free to ask!

  

Race Day Ready and still Paleo!