109. can't beet me smoothie.
I am following the same general weekly mileage plan that we teach at StudiOne in our running groups. One track run per week for building base speed and anaerobic conditioning (Tuesdays). One tempo run per week to practice stringing some speed together at just a little faster than goal pace (Thursdays). And one long run per week to get some time on my feet and practice all those little race day nuances (Sundays).
I like this plan because it doesn't involve weekly mileage of more than 30-35 most weeks. Some marathon training plans see upwards of 60-70 miles per week and I honestly just don't have time for that OR love running that much. Since I also want to spend some time doing cross training and yoga, I appreciate keeping it to 3 really quality runs per week.
Tuesdays on the blog you can expect to see track summaries. I've actually learned to really love these days of pushing it hard and then taking breaks. Mile repeats were on for today - 3 with 2 minutes of rest between. The first one and a half were downhill out of Tulsa, but that last one coming back was up into town. Even though I didn't keep my goal pace, I like to judge on effort and felt like I was pushing as much as I could, given the incline, the whole interval.
Recipe: can't beet me smoothie
Last year during training, I got in the habit of drinking this smoothie after track workout days. I don't really love love the taste because of the beets and the coconut water, but, if it's good enough for the New York City Marathon female champion, it certainly can't hurt me. I love her cookbook, Run Fast, Eat Slow and you'll see a lot of recipes from there over these next 16 weeks.
So, I'm adopting the same post-track routine this year. Luckily it's pretty easy to throw together in a dark kitchen early before the workout (although not very quiet. One roommate griped at me this morning - but, it was almost 8 so I griped back ;) ).
In a blender (I use a BlendTec)
- 1 beet
- 1 small frozen banana
- 1 cup frozen blueberries
- 1 inch knob of ginger
- 1 cup coconut water
- 1 cup almond milk
- 1 spoonful of almond butter
This makes two servings so usually I'll drink half right after the track workout, and sip on the remaining half throughout the day as a snack. Beets are SO good for endurance athletes, so if you can stomach them, I highly recommend adding them to your menu.