According to Kyle Pfafflebach, there are 10 foods he would recommend for runners. 

GROUP 1-High Complex Carbohydrates

• Sweet Potatoes
• Whole Wheat Pasta
• Quinoa

**these help to fill glycogen stores which is a great source of energy as maximum glycogen stores help to improve performance

GROUP 2-Good Proteins

• Salmon
• Eggs
• Mixed Nuts (almonds, walnuts, etc)

**salmon and eggs are complete proteins (contain all 9 essential amino acids). Protein helps with recovery from workouts. 


GROUP 3-

• Radishes
• Tomatoes
• Apples
• Mixed Greens (spinach, spring mix, arugula)
  

**fruits and vegetables provide vitamins, minerals and nutrients to help the immune system and metabolic processes

To me, these all make sense and I have been trying to work on incorporating them more into my diet especially on CARBLOADING weeks like this one.

I eat mixed greens, eggs and nuts every day.

I add group 1 when I'm CARBLOADING before a race to fill glycogen stores.

I add fruits and veggies everyday and increase that as high training miles get closer.

What does everyone else think of the list?

Many websites do grocery store match-ups, which is a great way to save money (Chief Family Officer and Southern Cali Saver are my two favorites) , but I tweak it just a bit. I only highlight the good deals that are healthy, all-natural. Nothing in a box or can (unless it's exceptional!). By buying what is in season and on sale to build your meals, you can save a lot of money each week! As always, YMMV (Your Milage May Vary) as these are all set to Southern California grocery stores ads. 

SPROUTS
REMEMBER: Wednesday is double ad wednesday! you can double dip from the week before!

• blueberries (6 oz)-98 cents
• grapes-98 cents/lb
• pears-3 lbs for 1 dollar
• tomatoes-98 cents/lb
• nectarines and plums-98 cents/lb
• potatoes-2 lbs/1 dollar
• broccoli and cauliflower-98 cents/lb
• organic bananas-88 cents
• organic grapes-2.88/lb
• organic pluots-88 cents
• chicken-99 cents/lb
• bulk sausage-3.49/lb
• organic ground beef-7.99/lb
• organic rib roast-5.99/lb
• greek yogurt-1 dollar
• celery and carrots-88 cents

RALPH'S

• pork-50% off
• blueberries-99 cents
• grapes-99 cents/lb
• tomatoes-99 cents/lb
• large eggs-1.50
• peaches and nectarines-99 cents/lb
• apples-99 cents/lb
• sweet corn-3 for 1 dollar
• strawberries-2.50
• whole chicken-99 cents/lb
• yogurt-1 dollar
• challenge cream cheese-1.99

VONS

• avocados- 1.25
• blueberries (2 lbs!)-5 dollars
• safeway chicken-thighs, drumsticks and legs-1.49/lb
• gallon of milk-3.79
• boneless, skinless chicken breasts-2.99/lb
• powerade zero flavor enhancer-2.99 (review of this coming soon!)
• lipton tea (72 or 100 count)-2.99
• sweet corn-50 cents
• apples-1.99/lb
• fresh green beans-1.99/lb
• radishes and green onions-99 cents
• mangoes-1 dollar
• pears-1.49/lb
•  5 DOLLAR FRIDAYS-alaskan cod fillets, florida natural orange juice, clementines, etc.

As always, check your Just for You account. I got the following deals: cheese, fruit, mashups, yogurt

FRESH N EASY

• AN AD! I freaked-the prices aren't the best they have a lot of new organic products I will go and check out
• 2 lbs of strwaberries for 1.98/lb
• Always check your account for extra point coupons! 

My shopping plan for the week: NOT MUCH (again!). I am trying to use up things from my freezer and cabinet and it's going well so far. I plan on going to Von's for Just4u purchases and Sprouts for a few things (I want to try these apple pears!) and that's it!

• What's your grocery shopping plan for this week?

**this post contains Amazon Affiliate links!


Another Tuesday, another Tuesday on the Run hosted by our favorites: 
April from Run the Great Wide Somewhere, Erika from MCM Mama Runs, and Patty from No-Guilt Life.

I am new to speed work. It's not something I have been working on long but the short time I have, it makes a difference!

Most speed work , such as what is featured in Run Less, Run Faster involves a track. Unfortunately there isn't a track close to me that's open for public access. There's 1 at work but it's very crowded as it is opened to the public and it's also where the Band practices so it's a bit crazy.

Since I don't have a track, I've made up my own speed work schedule and I like it so far!

I base it off of :30 sec sprints and :30 or :15 sec rest/recovery. This actually came about from me trying a :30/:30 interval like Jeff Galloway does and it definitely is a workout.

WARMUP

• 5 x Slow :30 sec run followed by :30 sec recovery (5 min)
  

SPEEDWORK

• 5 x fast :30 sec run followed by :30 sec recovery (5 min)
  
• 5 x fast :30 sec run followed by :15 sec recovery (under 4 min)
  
• 2-3 min walk recovery
  
• 2 x sprinting :30 sec run by :15 sec recovery (2 min)
  

COOL DOWN

• :30 sec jog followed by :30 sec recovery until finished (more and longer walk breaks can be inserted here)
  

I have done this workout twice and it is challenging. My goal is to keep it with the 5 and 5 for now and as my stamina increases, I will increase that number. I also want to make my sprints-really sprints.

The biggest gain I have seen so far is the practice of running on tired legs. It will definitely help me during Dopey and GSC.

Currently I am doing this once every 2 weeks. Why this time frame? Because every other week is my short run (4-6 miles) compared to my long run (7+ miles). This why I won't be tiring out my legs before a long run.

Last week I did this on a Thursday and then did my long run Sunday-ensuring I had enough recovery time.



What Speedwork do you do?

And the Disney news keeps coming!!

The wine and dine medals were released today and I'm excited and SO JEALOUS THE KIDS MEDAL HAS A CHRISTMAS DUFFY!

Compared to the last sneak peak, the half medal looks really dark red. Maybe it's just the picture?

Either way, I am still pumped and my costume is almost complete!

I am looking forward to this race so much. Not only do I get to experience the food and wine festival, but also I get to see Christmas too! Best race ever? I think so! However, I am nervous about the night running. I'm going to do a few late travel runs to help me get ready.

Who else is running wine and dine?

30 days to go and Final Race Instructions are a go!! Click on the PDF to access them.

Don't forget the goodie bag too!

Here is my last post on the times and locations of all events as well as course maps.

The main thing is WAIVERS. You will want to print your waiver before getting to the Expo-it will save you time.

More importantly, on your waiver is your bib number and you can then look up your corrals!

This year the corrals go up to J for the half.

Few notes:

They don't seem to post 10k corrals which is a bummer. I want to know if they will do the split corral like they did for Glass Slipper Challenge where I was B for the 10k but G for the half or last DDD were I was D both times. Only time will tell!

There is 5 min difference between the first few corrals and then 45 MINUTES between G and H. Does that seem weird to anyone else?

This year my bib is number 22959 which puts me in corral G.

I am happy with this. With my PR time I submitted, I was sub 2:30 (I think disney has me at 2:17 finishing time) for the first time in a Disney race.

Last year my finishing time was around 2:35 so I have moved up.

So let's compare:

Last year-corral D bib number 22646 (sub 2:45)

This year-corral G and a 22959 bib number (sub 2:30)

I know last year Corral D was the super big corral so it looks like that will be H this year.

According to bib numbers, there will be about:

2900 people in my corral (WOW!)

6300 people starting in front of me

10,400 starting behind me

However with a corral that large, we will plan on getting in our corrals early so we won't be too crowded. Hopefully we will get some good pics!!

What corral are you in? Any other thoughts on final instructions?

EAT WELL

LAST WEEK: Much more on track this week with eating (minus the gluten I ate on breaded chicken on saturday then I didn't realize and it made my stomach HURT!). Im still learning to find the balance between having small amounts of gluten and having too much. I think it will just take time. 

COOKED: 

• I had so many leftovers this week!
• Meal 1: Steak and potatoes for Ralph's bday dinner on Friday

THIS WEEK:

• I want to stay on the healthy eating train. I need to get in some good carbloading sessions with 3 back to back runs planned for this week! 
  
  MEALS TO COOK:
  • MEAL 1: chicken and rice
  • MEAL 2: beef quesadillas

SLEEP WELL
LAST WEEK: My sleep was much better this week minus last night (I napped after a BBQ and then couldn't get to sleep). I need to get in some strong 7-8 hour sleeps but it is SO hard with it being so hot and humid. 

THIS WEEK:
Hoping to keep my sleep schedule around 8 hours a night. and find another way to deal with the heat (maybe a new fan?!?!)

EXERCISE WELL
LAST WEEK:

• Monday: Rest Day. Vegas took a lot out of me!
  
• Tuesday: 5k easy pace (35:43). I was still so tired and recovering form Vegas. 
  
• Wednesday: 30 min yoga/stretching and core
  
• Thursday: 2.2 miles (I had to get to work early :/) but speedwork (more on this tomorrow!)
  
• Friday: rest day running around getting everything ready for Ralphs bday!
  
• Saturday: rest day 
  
• Sunday: 10k at race pace and was right on! Negative splits and averaged about 10:30 (sub 1:05 10k). If I keep up a 10:30 pace for a half, I would put me at a 2:17:30 which is my ultimate goal for the LA RnR in October. 
  • I did no core this week. Some of it was because I was trying to get more sleep and some of it was because of cramps :/ hopefully by the end of the week, I can get back on it!  
    
    THIS WEEK:
    • Monday: rest day 
      
    • Tuesday: 5k easy pace 
      
    • Wednesday: yoga and core
      
    • Thursday: 5k- good pace 
      
    • Friday: 4 miles at a good pace (dont want to do too much before Saturday)
      
    • Saturday: 12.5 miles at the Beach! 
      
    • Sunday: Rest Day
• 
  BE WELL 
  
  THIS WEEK:
  I got a lot of good things in! A large majority related to Disney! 
  • great dinner on Thursday with grad school friends
  • birthday celebration all weekend with Ralph
    • graduate school orientation on Saturday-met a lot of great people!
    • great BBQ with friends on Sunday
    • NEXT WEEK:
      • very busy week with work so Im a bit nervous trying to fit it all in
      • excited to run at the beach on Saturday morning
      • Beyonce/JayZ concert on Sunday!!!
    • How was your week?

My wonderful boyfriend turns 26 today! We've had many great adventures whole he was 25- Vegas, Texas for thanksgiving, randomly Atlanta, Philadelphia, randomly Milwaukee,Walt Disney World, and Vegas again!

Can't wait see all that we do this year!

For sure:

His first half marathon-Avengers!

Walt Disney World for 10 days in June

And currently planning our anniversary/valentines day trip in feb.

And who knows what else!

As I have already updated my New Year's Eve goals for the halfway point, I decided with 5 weeks until dumbo double dare, I would write out 5 goals to have the most successful race I can (and also because I need to be in good shape to run in just a sports bra as Lilo from Lilo and Stitch).

GOALS TO WRAP UP DUMBO DOUBLE DARE TRAINING VERY STRONG

1. Finish all training runs

I have these following training runs left:

This week-6 miles- at the rosé bowl

Next week-4 + 12.5- 4 at home, 12.5 at the beach

6 miles- rosé bowl

6+ 14- i may switch the 6 to 5.3 (I hate the 6 mile loop around my house because part of it doesn't have sidewalks) and then do the 14 at the rosé bowl.

I have decided to get ambitious (and also lessen my own anxiety about Dopey and Princess), I have decided to make the last 2 training weekends 3 in a row. Crazy but definitely doable. I will need to slow down. Also it will give me a chance to test out which shoes to wear.

2. Roll and stretch at least 15 minutes a day

I have been slacking on this and my body feels it. I need to do 5 minutes after I run and at least 10 minutes at night. More will definitely be better but I feel that's a good goal to set.

3. Do my core workout 5 times a week

I think this is a great goal. I started doing a core workout and started seeing results pretty quick. I want to stick with it as a strong core is essential for running.

4. Start PiYo and do it 3 days a week

I have heard nothing but amazing things about this program so I ordered it this week and can't wait to start it. I will probably do it 3 days a week and hopefully will see results!

5. Finish my costumes

A known fact but it needs to get done! I plan on finishing my lilo costume this weekend and the parts of my dumbo costume as well (my mom is working on the skirt and shirt). I then need to finish my wine and dine costume as I will be so busy in the Fall.

What are your goals for the rest of the summer?

I went to town on the groceries and got some great deals!

DOLLAR STORE-12 bucks- prep for Ralph's mini-birthday party!

RALPHS-20 dollars

• 3 yogurts-3.89
  
• diced red onions-99 cents
  
• baby carrots-99 cents
  
• steak for ralphs bday-6.45
  
• fajita beef-1.49
  
• 5 packs of sausage-7 dollars
  

SPROUTS-30 dollars

• 2 strawberries-3.33
  
• 2 blackberries-3.34
  
• blueberries-3.98
  
• 3 apple pears-1 dollar
  
• green beans-73 cents
  
• 2 green bell peppers-1 dollar
  
• 3 limes-1 dollar
  
• 3 lbs of potatoes-1 dollar
  
• lemon-1 dollar
  
• bananas-1.95
  
• coconut water-1.69
  
• black beans-89 cents
  
• cheese-4 dollars
  
• sprouted wheat tortillas-2.99
  

RALPHS-9 dollars

• Happy eggs
  
• lipton k cups for work-2.99
  
• corn-79 cents
  
• new gladware-1.49
  
• 6 mashups to use as fuel-59 cents each
  

FRESH N EASY-9 dollars

• black pepper-4.39
  
• ralphs bday cupcake-2.49
  
• babybel cheese-79 cents (I was craving cheese and ate it walking out of the store)
  
• organic hummus-1.99
  
• lemon cilantro hummus-1.49
  
• poblano peppers-84 cents
  

VONS-22 dollars

• champagne for brunch on sunday-9.99
  
• bathroom cleaner-
  
• cilantro-29 cents
  
• string cheese-3.49
  
• tabasco-4 dollars
  
• coke-90 cents
  
• jif to go-2 dollars
  

I always bring food with me when I travel. It is healthier and also cheaper! 

Vegas from my house is about 4 hour drive. There is so much to see and do in Las Vegas and it is also expensive, especially when it comes to alcohol and food. 

A great way to save money and eat a bit healthier when in Vegas, is to bring some food with you. 

Here is all of the things I brought with us to Vegas and all cost less than 100 dollars total:

ALCOHOL/DRINKS

• cups-4.99
• club soda-99 cents (no carbs, no calories)
• 2 cranberry juices-2.50
• 6 powerades-69 cents (gotta recover!)
• 4 cokes-diet coke, coke, cherry coke-1.25 each
• red bull-2.50 each
• abolsut vodka-8.99 each
• jack daniels- 9.99
• 2.5 gallons of water-2.50 

SNACKS

• Lays chips-2.66
• salsa-2.50
• tortilla chips-2.20
• cookies-2.99
• pea crisps-1.36
  
  BREAKFAST
• bananas-59 cents/lb
• grapefruit-55 cents each
• apples- 99 cents
  
  Yes, the snacks arent too healthy but we are on a mini-vacation and it is much cheaper than eating at restaurants the whole time! Also, we save a lot of money when we go out as well.
  
  What do you bring with you on vacation?