#TrainingTruths: Workouts & Salads

According to Daily Mile, my training last week was:

It's been awhile since I've seen that! This week I completed three training runs and ran the Color Me Rad 5K (which wasn't actually 3.1 miles...hmmm). My weekly mileage total was 19.98. I'm doing a pretty good job following the recommended 10% weekly mileage increase to avoid overuse and (re)injury.

WORKOUTS:

#TrainingTruth: I have missed the long run.

As I was dealing with the knots in my calf, my PT asked me not to do long runs. Instead I had to break them up. Saturday I was able to do my first long run in nearly a month. It felt so good to put in 8 trail miles and feel good before, during, and AFTER! 

#TrainingTruth: If I want to finish my runs in the heat, I have to slow down.

A couple of weeks ago, I had to cut short a 5 mile run because of the heat. I ran too fast for the conditions, and started to feel sick and weak. I have set a goal to not have to shorten another run and feel that disappointment. Gradually, I am figuring out how to slow my pace on the hot and humid days. 

FOOD:

In the book Born to Run, Christopher McDougall writes about his journey to discover the secrets to running injury-free.

One interesting piece of information is what he learned from Dr. Ruth Heidrich about the runner's diet:

"Under her Tarahumara-style eating plan, lunch and dinner were built around fruit, beans, yams, whole grains, and vegetables, and breakfast was often salad. 'You get leafy greens in your body first thing in the morning and you’ll lose a lot of weight,' she urged me. Because a monster salad is loaded with nutrient-rich carbs and low in fat, I could stuff myself and not feel hungry - or queasy - when it came time to work out. Plus, greens are packed with water, so they're great for rehydrating after a night's sleep."

#TrainingTruth: Salad for breakfast is weird, but not that bad.

Although I am not planning to follow any type of vegetarian diet (I enjoy chicken and fish too much), I have been eating a salad for breakfast along with my usual Activia yogurt.
I have noticed that I feel better the rest of the day and I don't feel bulky or bloated. On days that I ran, I had plenty of energy and no stomach issues.

My salads are pretty basic: leafy greens, chopped broccoli and cauliflower, a little sharp cheese, and a dash of dressing.

Here's a Strawberry and Arugula Salad that looks delicious from eating well.com:

Ingredients

• 1/2 cup chopped walnuts
• 4 cups baby arugula or torn arugula leaves
• 2 cups sliced strawberries (about 10 ounces)
• 2 ounces Parmesan cheese, shaved and crumbled into small pieces (1/2 cup)
• 1/4 teaspoon freshly ground pepper
• 1/8 teaspoon salt
• 2 tablespoons aged balsamic vinegar
• 1 tablespoon extra-virgin olive oil

Directions

• 1. Toast walnuts in a small dry skillet over medium-low heat, stirring frequently, until lightly browned and aromatic, 3 to 5 minutes. Transfer to a salad bowl; let cool for 5 minutes.
• 2. Add arugula, strawberries, Parmesan, pepper and salt. Sprinkle vinegar and oil over the salad; toss gently and serve at once.

Don't forget to check out other great recipes here!

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to asses ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:

1. Tag a Twitter post with the hashtag #TrainingTruths
2. Comment on the Running Escapades Facebook page 
3. Leave a link to your own blog post in the comments of the weekly post

I look forward to reading your #TrainingTruths!