Nutrition Bar Review: Bonk Breaker Bars

March 4, 2015 ~ Anna Busby

March is here and that means lurking warmer weather (at least here in north Florida), college basketball play offs and of course, National Nutrition Month! This being said, I decided to ramp up my contributions to the nutrition spirit starting with a few nutrition product reviews. The variety of nutrition products out on the market is mind blowing and for many very confusing. What does this do? When should I eat this? Is this even good for me? Especially for those performance-oriented folks, it’s easy to be bombarded by the differing options available to optimize recovery, energize you for a ‘perfect’ workout or improve performance during your workout. Well, hopefully starting with this review, I can help to make things slightly less confusing.

First up, Bonk Breaker Bars. As the official bar of the Ironman Triathlon Series, this bar has a strong presence in the endurance nutrition market. Bonk Breaker strives to provide a product made from whole foods, with easily recognizable ingredients. Offering both energy bars and a protein bars in variety of flavors, these bars are rather dynamic.

Pros:

• whole food ingredients, no artificial sweeteners, hydrogenated oils, GMOs or unnatural dyes
• most are gluten and/or dairy free, good options for those with intolerances
• higher protein and lower protein options for different workout settings

Cons:

• higher calorie, should be used appopriately for those trying to reduce or watch their weight

Nutrition Profile:

Energy Bar: 220-280 calories, 2-4g fiber, 7-8g protein, 34-41g carbohydrates

• Carbohydrate Base: Brown Rice Syrup, Gluten Free Oats
• Ideal for: Pre-workout fuel or fuel during your workout. This bar provides a great source of carbs, and is relatively low in protein and fat making it a great choice to top of your fuel stores before a long or hard workout or to keep you going during a long bike or run. (May not be suitable for some during running depending on personal tolerance and tendency for GI issues).
• Flavors: Coconut Cashew, Peanut Butter & Jelly, Peanut Butter Chocolate Chip, Almond Butter & Honey, Peanut Butter & Banana, Espresso Chip, Blueberry Oat, Apple Pie, and Fig.

Protein Bar: 240-270 calories, 25-34g carbohydrates, 3-5g fiber, 13-15g protein

• Protein Source: Rice Protein Isolate
• Carbohydrate Base: Brown Rice Syrup, Gluten Free Oats
• Ideal For: Post-workout or meal replacement. This higher protein option is a great option to get you back into the building and repair state and to promote muscle recovery and glycogen replenishment after a you finish your workout. No time for a meal? This option works well for meal replacement when you don’t have time to sit down for a complete meal.
• Flavors: Cookies & Cream, Peanut Butter & Jelly, Peanut Butter Chocolate Chip, and Almond Cherry Chunk.

Overall, the Bonk Breaker bars are a great choice for the professional or recreational athlete. This whole-food based option is a great alternative to some of the other protein and energy bars out there that can be loaded with chemicals, dyes, artificial sweeteners and a slew of unrecognizable ingredients. By offering options appropriate for both pre- and post-workout nutrition timing and a wide array of flavors, this choice suits many as a part of their performance nutrition regimen.

*No compensation was received for writing this blog post.

Sure As Eggs

March 2, 2015 ~ Anna Busby

In the hustle and bustle of our busy daily routines, many of us have a tendency to make food choices that meet one or most of the following qualities: quick and easy to prepare, inexpensive and satiating. Sometimes, this causes you to resort to the snack machine at the office, the candy bar aisle at Walgreens or the leftover birthday cake in the office kitchen. While these things often taste good, they tend to present the following issues:

1. They may fill you up temporarily but after a quick sugar high and crash, you find yourself energy deprived and hungry before long
2. They provide minimal to no nutritional benefit
3. They often leave you feeling guilty and derail you from your healthy eating goals

Worry no more my friends. Nature itself has provided a fantastic, inexpensive, satiating food choice that can easily be adapted to meet the needs of your palate. I present to you, the Egg. When the Caveman inside of you begins to creep out in your episode of Hanger, the Egg is your friend.

The potential benefits the Egg can provide to your nutrition routine are numerous. For one, eggs are a great, complete source of protein, containing all of the essential amino acids. In addition to this, eggs are relatively low calorie and low fat. One large egg provides 7g of protein and approximately 5g of fat. As a higher quality protein source, eggs have been found to promote fullness and curb cravings later in the day, making a great choice for breakfast or to hold you over as a snack. Eggs are highly nutritious as well providing several B-vitamins, needed for proper metabolism function, selenium, an important vitamin antioxidant in reducing free radicals, and zinc, necessary component to many enzymes in the body needed for cell growth, the body’s immune system health, regulation of hormone production and bone health as well as metabolism of protein. Eggs are also a great source of carotenoids like lutein and zeaxanthin, important for eye and brain health.

When it comes to the athletic population, eggs are an egggscellent pick. As a complete protein, they help promote muscle protein synthesis and faster recovery after a hard workout. In order for your body to adapt and get faster/stronger, muscle repair is absolutely necessary. Compared to many other sources of protein, eggs are rated very high in quality and absorption rate of the protein they contain. In other words, the human body is very efficient at digesting and utilizing the protein from eggs, even more than other protein sources like soy, wheat or beef. Eggs give you more bang for your buck.

Many people have concerns with eating eggs due to the thought that consuming eggs can cause high blood lipid levels and therefore increase one’s risk for cardiovascular disease and other related conditions. In a recent meeting of the Dietary Guidelines Advisory Committee, it was listed in the draft for to-be-released 2015 Dietary Guidelines for Americans that dietary cholesterol is not considered a nutrient of concern as it has been previously. For those of you with concern for heart disease, diabetes or high blood lipid levels, monitoring your intake of saturated and trans fats can be more effective in controlling or reducing your risk than dietary cholesterol intake. So despite their previous bad reputation for cholesterol levels, more recent research has led us to believe that eating eggs regularly and in moderation is okay even if you have concerns for these conditions.

Moral of the story is, eggs are a nutrient-dense, satisfying choice to add to your diet. Here are a few ways you can incorporate them into your routine.

• Boil several at the beginning of the week and stash in the fridge for a quick, on-the-go snack or breakfast
• Chop boiled eggs and mix with plain Greek yogurt, mayo, chopped onions & celery, and spices for a delicious egg salad
• Toss eggs in a pan to fry, throw on top of toast or English muffin for a quick egg sandwich
• Add chopped boiled eggs on top of your salad for lunch
• Want a low maintenance, quick & easy meal at the end of the day? Whisk several eggs together with salsa or chopped veggies, low-fat cheese and spices, scramble in a pan for several minutes for a yummy omelet

Breakfast on the Go: Egg Muffins

February 19, 2015 - Anna Busby

 

It’s Hump Day, I’m running a little behind after snoozing the alarm a time or two. I managed to squeeze in a run and a quick shower but had little time to prepare much of anything and still make it to work on time. Luckily the day before, I whipped up these little bites of fun and stowed them in the fridge for a quick on-the-go breakfast. Two of these muffins, some apple slices and a glass of milk had me satisfied and ready to take on the day. 

 

Eggs are a fantastic breakfast choice to start off your day, especially for anyone who participates in regular physical activity. Not only are they typically quick and easy to prepare, they also happen to be a complete source of protein and help to keep you satisfied until the next meal. The addition of salsa and onions in this recipe adds a little fiber and heart healthy antioxidants making this a great quick breakfast or snack when you’re short on time.

Quick and Easy Egg Muffins

• 6 eggs
• 1/4 cup salsa
• 1/4 chopped green onions
• 2 Tbsp chopped fresh cilantro
• 1/2 tsp cumin
• 1/2 tsp paprika
• sprinkle of sharp cheddar cheese
• salt and pepper to taste

1. Preheat oven to 350 degrees. Grease muffin tins well.
2. Whisk eggs in bowl. Add other ingredients and stir until blended.
3. Using a 1/4 cup measuring cup as a scoop, scoop egg mixture into muffin tins. Bake for 20-25 minutes until eggs are mostly firm in the center.

3 servings (~2 muffins/serving)

Nutrition Info per serving: 186 calories, 3g Carbohydrates, 12g fat, 14g protein, 4g sugar

This is an easy recipe to make your own. Just like an omelet, you can change up the mix-ins and seasonings to appeal to your palate. Here are some other ideas:

• Greek Style: chopped fresh tomatoes, feta cheese, sautéed spinach
• Veggie Style: chopped bell peppers, broccoli florets, mushrooms and onions
• Bacon and Cheese: crumbled bacon, cheddar cheese, chopped mushrooms and onions
• Ham and Swiss: chopped deli ham, shredded swiss cheese, sautéed spinach
• Pesto: chopped sautéed mushrooms, pesto sauce, chopped onions, mozzarella cheese

If you are using this as a part of post-run meal or snack, make sure to include a source of healthy carbohydrates to promote replenishment of glycogen (your body’s carbohydrate stores). One or two pieces of whole-wheat toast, a glass of milk or a banana are quick and easy options you can add to make this a complete post-workout meal.

Recipe adapted from Everyday Paleo.

Comfort Food: Sweet Potato, Beef and Bean Chili

January 29, 2015
written by Anna Busby
origianally posted on https://therunningbuzz.wordpress.com/

After a long day nothing tastes better than a hearty and delicious meal. And on a cold evening, as many are this time of year, chili is a wonderful go-to dinner to cap off your day. Chili can be very versatile and easy to adapt to your tastes, schedule, and dietary needs. Whether your vegan, a meat-lover, short on time or have all day you can make chili fit to your needs. My personal favorite is classic beef and bean chili, but I like to mix up the spices and flavors as well as play with unique ingredients to keep things interesting.

For tonight’s meal, I adapted a recipe from the Thrive Energy Cookbook by Brendan Brazier. The original recipe is vegan in nature, and I imagine would be delicious sans the meat. Given the craving for a little meat, I added a few extra things to make this recipe my own. Here’s what I ended up with this time.

  

Sweet Potato, Corn and Bean Chili

2 medium sweet potatoes, peeled and cubed
2 lbs lean ground beef
1 yellow onion, diced
4 Tbsp minced garlic
1/4 cup chili powder
3 Tbsp cumin
1/2 cup strong brewed coffee
1 can diced tomatoes, drained
1 can sweet corn, drained
1 can pinto beans, drained
1 can red kidney beans, drained
~3 cups veggie broth or beef broth (I used approximately 2/3 of a carton)
1 small can tomato paste
Lime Juice

Sharp cheddar cheese, Fat Free Plain Greek yogurt and Avocado for topping
Cilantro Leaves, for garnish

Place sweet potatoes in a large saucepan, add salted water until potatoes are just covered. Bring to a boil and boil until potatoes are slightly done but not completely cooked, approximately 8-10 minutes.

While potatoes are cooking, brown ground beef over medium heat until near fully cooked. Drain and set aside.

Drain potatoes, cover in ice water to stop cooking. Drain again and set aside.

In a large saucepan, sauté the onions and garlic in some olive oil over medium heat until onions start to turn translucent. Add chili powder and cumin, stir until onions and garlic are well coated and cook for an additional 2 minutes. Add sweet potatoes, coffee, canned tomatoes, corn, beans, cilantro and broth. Simmer for 30 minutes. If the chili is too thick for your liking, add some more broth.

Serve with a dollop of greek yogurt (high-protein, fat-free substitute for sour cream), a squeeze of lime juice, some cilantro leaves shredded cheese and sliced avocado on top. Yum!

Recipe makes 6 servings

Nutrition Info: 577 calories, 22g fat, 55g Carbohydrates, 13g Fiber, 42g Protein
Recipe adapted from The Thrive Energy Cookbook by Brendan Brazier.

This hearty chili really hits the spot on a cold evening. In addition to satisfying the ‘comfort food’ craving, this recipe is a great recovery promoter post-workout, or can work as a nutrient-dense pre-workout meal, if given enough time to digest. Lean ground beef provides lean protein needed for muscle building and recovery. The beef and the beans provide a hefty portion of your daily iron needs, which is important in the delivery of oxygen to cells. It’s relatively common for runners to become iron-depleted, especially females or those under strenuous, high-mileage training so good sources of iron are an important staple in the runner’s diet.

Beans and sweet potatoes are chock full of fiber and slow-digesting carbohydrates to aid in the stocking and replenishment of the body’s carbohydrate stores. Sweet potatoes are also a great source of vitamin A. Tomatoes and tomato paste provide lycopene, a cancer and heart disease preventing antioxidant that may also help in preventing oxidative cell damage associated with exercise. The vitamin C in tomatoes also helps your body to more efficiently absorb iron from the beans. Overall, this chili is a complete and healthy meal perfect for post-run recovery or a heart-warmer at the end of a long day.

Note: This recipe also works great in a slow cooker. Brown beef, then add beef and remaining ingredients to the slow cooker. Cook on low for 8 hours or high for 4 to 5 hours.

Also, for broth, try to choose one that has no salt added to help reduce sodium content. Many broths are loaded with sodium that most of us do not need. My favorite is Kitchen Basics Unsalted Vegetable Stock. Not only is it low in sodium, it has a rich vegetable flavor which adds tremendous depth to the dishes it is used in.

Monday Morning Motivation:

Vanilla Almond Mocha Smoothie

January 19, 2015 ~ by Anna Busby

 

I like to cook, mainly because I like the ability to create something that tastes delicious, makes you feel good and provides health benefits. I’m constantly on the prowl for recipes I can alter to make healthier or already written healthy recipes to try. While my general resource for these is the world-wide web, as a Christmas gift this year, I received two delightful cookbooks, both oriented for the athletically minded person. I must say I have found myself using them more than I thought.

One in particular, the Thrive Energy Cookbook, is written by a Vegan athlete, Brendan Brazier, who fully embodies the whole food approach and has found great success both in his health initiatives and athletic endeavors in this nutrition structure. While I’m not Vegan, I have tried quite a few of his recipes, one of which I will feature today.

Today the schedule consisted of a morning run, work, then late afternoon TRX strength session. For a two-a-day like this, the importance of refueling and promoting an anabolic, positive building state after the morning workout is crucial not only to keep my energy up but also to promote positive adaptations from the workout itself.

So the ideal post-run choice this morning was a smoothie. I often reach for the blender in times like these for three reasons: it’s quick, it’s healthy and it’s easy to get down within 30 minutes after finishing the workout. Today’s special….

 

Vanilla-Almond-Mocha Motivator

• 2 large Medjool dates, pitted
• 4 coffee beans or 1/2 oz espresso shot (I used ~1/8 cup strong coffee leftover from my pre-run coffee batch)
• 1 Tbsp cacao nibs
• 1 Tbsp vegan dark chocolate chips
• 1 Tbsp vanilla powder or extract
• 1 Tbsp almond butter
• 1 tsp cacao butter (I substituted 1 Tbsp cocoa powder here)
• 3/4 cup unsweetened almond milk
• 1/4 cup coconut water
• ~2 cups ice cubes
• I added 1 scoop vanilla flavored whey protein for a protein boost, for a Vegan shake, omit this or use Vegan protein powder

Pop all the ingredients, excluding the ice cubes, in the blender first, then add the ice cubes and blend it up!

This recipe offers a slew of nutrients and health benefits that make it a superb post-workout choice. Dates offer carbohydrates necessary for replenishment of glycogen, your body’s carbohydrate stores, and fiber to encourage satiation and promote gut health. Coffee provides an antioxidants and flavonoids as well as an energy boost to get your day started. Cacao and dark chocolate are rich in healthy fats and antioxidants. Coconut water is naturally stocked with electrolytes to promote rehydration. Lastly, the addition of the whey protein provides all the essential amino acids, especially muscle-building leucine, to promote muscle recovery and rebuilding post-workout. While this smoothie served as my post-workout choice this morning, it also works well as a quick breakfast to get you up and going before you start your day or as pre-workout energizer an hour or so before you head out the door (if using as a pre-workout choice, you may want to skip the protein powder).  Aside from the numerous nutritionally positive attributes this recipe offers, it also happens to be delicious.

Recipe makes 1 serving.

Nutrition info: 423 calories, 18g Fat, 42g Carbs, 13g fiber, 29g Protein

Recipe Credit: The Thrive Energy Cookbook by Brendan Brazier

2014 Turkey Trot Training Groups

 

2014 Tallahassee Turkey Trot Training hosted by Capital City Runners

(See maps of the Betton Hills run courses below)

WEEK  1 

(Thursday  October  2nd;  6:00  PM)  

–

Easy  Group  Run (5K,  7.5K,  10K,  or  15K):

Group  Run  at  Self‐Regulated Pace

Workout  Objective–To  sustain  a  steady  aerobic  running  effort  over your  pre‐selected  distance  and  to  gain  familiarity  on  the  Betton  Hills  Course.

-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­

WEEK  2 

(Thursday  October  9th;  6:00  PM)  

–

Easy  Group  Run (5K,  7.5K,  10K,  or  15K):

Group  Run  at  Self‐Regulated  Pace

Workout  Objective  – To  sustain  a  steady  aerobic  running  effort  over  your  pre‐selected  distance  and  to  gain  familiarity  on  the  Betton  Hills  Course.

-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­

WEEK  3

(Thursday  October  16th;  6:00  PM)  

–

Easy  Group  Run  or  Hill  Accelerations (5K,  7.5K,  10K,  or  15K):

Group  Run  at  Self‐Regulated  Pace  or  Run  easy  on  the  flats  and  downhill  with  gentle  accelerations  on  any  uphill  segments  encountered  on  the  route.

Workout  Objective  – To  build  strength,  speed,  and  stamina  over  your  pre‐selected  distance.

-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐

WEEK  4

(Thursday  October  23rd;  6:00  PM)  

–

Easy  Group  Run  or  Time  Trial (5K,  7.5K,  10K,  or  15K):

Group  Run  at  Self‐Regulated  Pace  or  a  gentle  warm‐up  followed  by  a  short  distance  run  at  goal  race  pace.

1.  For  those  training  for  the  5K  Run:  

1  mile  warm‐up  jog,  1  mile  at  goal  5K  Race  Pace,  1  mile  cool‐down.

2.  For  those  training  for  the  10K  Run:  

2  mile  warm‐up  jog,  2  mile  at  goal  10K  Race  Pace,  2  mile  cool‐down.

3.  For  those  training for  the  15K  Run:

3  mile  warm‐up  jog,  3  mile  at  goal  15K  Race  Pace,  3  mile  cool‐down.

Workout  Objective  – To  gauge  your  current  fitness  level  and  to  establish  a  benchmark  by  which  to  measure  your  progress  by  week  7.

-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­

WEEK  5

(Thursday  October  30th;  6:00  PM)  

–

Easy  Group  Run  or  Timed  Accelerations (5K,  7.5K,  10K,  or  15K):

Group  Run  at  Self‐Regulated  Pace  or  Run  easy  for  5  minutes  then  accelerate  for  1  minute  at  goal  race  pace.

Workout  Objective  – To  practice  implementing  surges  of  pace  over  the  course  of  your  easy  mileage.  The  focus  is  integrating  speed  over  a  drawn  out  period  of  running.

 -­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­

WEEK  6 

(Monday,  November  3rd;  6:00  PM)

—

Tentative  Turkey  Trot  Course  Preview

Group  Run  in  Southwood:  Distances  to  be determined.

(Thursday  November  6th;  6:00  PM)

–

Easy  Group  Run  or  Turn  Accelerations (5K,  7.5K,  10K,  or  15K):

Group  Run  at  Self‐Regulated  Pace  or  Run easy  on  the  straightaways  and  accelerate  at  race  pace  into  and  around  turns  throughout  the  route.

Workout  Objective  – To  sharpen  racing  tactics  and  to  gain  familiarity  with  managing  turns  at  a  race  paced  effort.

-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­

WEEK  7

(Monday,  November  10th;  6:00  PM)

—

Tentative  Turkey  Trot  Course  Preview

Group  Run  in  Southwood:  Distances  to  be  determined.

(Thursday  November  13th;  6:00  PM)  

–

Easy  Group  Run  or  Time  Trial  #2 (5K,  7.5K,  10K,  or  15K):

Group  Run  at  Self‐Regulated  Pace  or  a  gentle  warm‐up  followed  by  a  short  distance  run  at  goal  race  pace.

1.  For  those  training  for  the  5K  Run:

If  you  were  unable to  hit  your  target  goal  race  pace  in  week  4:

1  mile  warm‐up  jog,  1  mile  at  goal  5K  Race  Pace,  1  mile  cool‐down.

If  you  were  able to  hit  your  target  goal  race  pace  in  week  4:

Warm‐up  for  ½  mile,  2  miles  at  goal  race  pace,  Cool‐Down  for  ½  mile.

2.  For  those  training  for  the  10K  Run:

If  you  were  unable to  hit  your  target  goal  race  pace  in  week  4:

2  mile  warm‐up  jog,  2  mile  at  goal  10K  Race  Pace,  2  mile  cool‐down.

If  you  were  able to  hit  your  target  goal  race  pace  in  week  4:

Warm‐Up  for  1.5  miles,  3  miles  at  goal  race  pace,  Cool‐Down  for  1.5  miles.

3.  For  those  training  for  the  15K  Run:

If  you  were  unable to  hit  your  target  goal  race  pace  in  week  4:

3  mile  warm‐up  jog,  3  mile  at  goal  15K  Race  Pace,  3  mile  cool‐down.

If  you  were  able to  hit  your  target  goal  race  pace  in  week  4:  2.5  mile  warm‐up  jog,  4  mile  at  goal  15K  Race  Pace,  Cool-­Down  for  2.5  Miles.

Workout  Objective  – To evaluate  your  progress  from  week  4’s  time  trial.

-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­‐-­­‐

WEEK  8

(Monday,  November  17th,  6:00  PM)

—

Tentative  Turkey  Trot  Course  Preview  Group  Run  in  Southwood:  Distances  to  be  determined.

(Thursday  November  20th;  6:00  PM)

–

Easy  Group  Run  &  Celebration (5K,  7.5K,  10K,  or  15K):

Group  Run  at  Self‐Regulated  Pace.

Workout  Objective  –  To  recover,  place  the  mind  at  ease  one  week  out  from  race  day  and  to  celebrate  your  hard  work  and  dedication!!!

Tiffany Anderson is an "Overcomer" and May's Random Runner

The Random Runner for May has fought "the good fight" and survived and risen like a phoenix from the proverbial ashes.  Capital City Runners is happy to introduce Tiffany Anderson as this month's Random Runner.

---

CCR: When did you start really running? Why?

Tiffany: I ran short distances in middle and high school and then took a break from running for a while. I started running long distances in my thirties and finished my first marathon in January 2008.

CCR: How has running shaped you since then?

Tiffany: I think the goals I have set and achieved through running have contributed to the person that I am. In general, running makes me happy, and I think that spills over into the rest of my life

CCR: As a child, did you think running would be an important part of your life?

Tiffany: I’m not sure I thought running would be an important part of my life, but I always knew that exercise would be. I did not realize how important running was to me, until I had to stop doing it for a while because of health issues.

CCR: What is one of your most awesome running memories? i.e. proudest, favorite, most memorable...

Tiffany: I started training for a marathon through the Team in Training program in January 2007. I joined the program to honor my mother who has a form of leukemia. Unfortunately, I myself was diagnosed with cancer while training for that first marathon. I had to have major surgery, so my plans to complete that first marathon were postponed. My goal through the whole cancer ordeal was to get back out and start training again. So, when I finished my first marathon in January 2008, it was not only a personal victory, but also a “take that cancer” moment. To this day, every finish line I cross, I think to myself “take that cancer…you knocked me down, but not out.” I set another goal to finish a 140.6 mile triathlon before my five year, cancer-free date, and I achieved that goal in October 2011….another personal victory and “take that cancer” moment.

Tiffany's First Marathon finish: Walt Disney World 15th Anniversary Marathon (2008)

Tiffany with local running enthusiasts, Kathy Fox and Shelby Augustyniak, at the finish line of the Great Floridian 140.6 Triathlon.

CCR: What is your weak point? Does it haunt your or drive you?

Tiffany: Right now my weak point is not being able to run like I want to because of health issues (no cancer…thankfully!!). I’m pushing through and I am determined that I will run another marathon one of these days soon

CCR: What do you like to do when you aren’t running? (Do you have a favorite non-running hobby?)

Tiffany: I enjoy cycling, swimming, and just recently took up paddle-boarding. I pretty much like to do anything that involves being outside

CCR: What do you do to pay your bills?
Tiffany: I am a pediatric nurse practitioner in the Pediatric ICU at TMH

CCR: If money were no object, what would you love to do?

Tiffany: Travel all over doing half marathons, marathons, triathlons…not only for the races, but to see new places.

Post race refueling: Chicago-style deep dish pizza following the Chicago Marathon.

CCR: What are some of your most recent “reads”?

Tiffany: Truthfully, I don’t read a lot about running. I have a stressful job, so the things I read are fiction books that don’t involve a lot of thinking!! I do enough of that at work!

CCR: Who motivates you, and what inspires you to keep running?

Tiffany: Life motivates me. I believe that we should live every day to the fullest and find something positive and happy about each day. Running makes me happy, so I keep doing it!!

CCR: What is your idea of the perfect “running” vacation (or weekend)? A non-running vacation?

Tiffany: I think I have already had my perfect “running” vacation. For my five year cancer free milestone I went to Big Sur in California with several of my closest friends and we ran the Big Sur Marathon together. What a glorious run and the perfect place to celebrate life, friendship and the beauty this world has to offer.

A celebration of life on the Monterey Coast following the 2012 Big Sur International Marathon.

CCR: How has Capital City Runners been a positive component of your running career/life-style?
Tiffany: I have learned a lot about my running style and proper equipment by talking to the staff at Capital City Runners.