Let's Be Running Buddies - Girls on the Run 5K

So I've talked a lot about Girls on the Run and if you are a runner in the Seattle area listen up…Girls on the Run Puget Sound still needs 250 running buddies in order for all the girls to have a buddy for the Spring 5k!  They have expanded their program sooo much in the past year and meeting the demands for volunteers is getting tougher.

Let's help them out!!  All paces are welcome and you simply need to motivate one lucky elementary school girl during their 5k event on Saturday, May 10 at Magnuson Park. You also need to go to their 5k practice held the afternoon of April 28 or 29 depending on the school.  

My speedy runner during the 2011 Spring 5k

I'm going to keep this post short, but just wanted to post something so you had a place with all the information you need to sign up now!

GOTR Running Buddy description

Running Buddy Registration and School List - I'm signed up to be a buddy for Broadview-Thompson!

Info about the 5k event - NOTE: Don't register here if you want to be a running buddy, use the link above, this one is only if you just want to run solo.  

I promise I'll organize a brunch post race for all those that volunteer!  

The time commitment is so minimal, but the impact you could have on one girls life is so huge so sign up today…PLEASE!  I'll see you there!

TGIF - Lets get #electrolit with Nuun Energy

Happy Friday all! I'm sure everyone is dreaming of their weekend plans right about now and getting excited to partake in some adult beverages or gear up for a race or long training run/bike/whatever!  Well I have the perfect thing regardless of what your weekend plans are!

I had the pleasure to attend a Nuun Energy party last night at Nuun HQ here in Seattle.  As you may or may not know they recently launched a new product called Nuun Energy.  BIG deal for Nuun and we all get to benefit from their genius new creation! Simple put Nuun Energy is:

• B Vitamins - for converting food into energy (see here for more specific info)
• Caffeine - for mental clarity and focus
• Electrolytes - for optimal hydration
• No Sugars 
• No Crash

All Nuun purchases through 3/16 get a free Nuun Energy bottle!

I hadn't tried Nuun Energy before last night so I went straight to the goods when I arrived at HQ and started asking some questions about this new product.  My conversation with some Nuunies included the following questions.

So, I see Nuun Energy has caffeine. How is it different from Nuun products that already have caffeine (Kona Cola, Lemon Tea, Cherry Limeade FYI)?

Nuun Energy indeed has the exact same electrolytes and caffeine (1/2 of a cup of coffee per tab) as products like Kona Cola but it now has the added benefit of B vitamins.  What are B vitamins you ask?  Well basically they help you stay energized before and during a workout by converting food into energy.  I often experience a crash during a long workout so I think this product is just the thing for me!  And of course like all great Nuun products there is no sugar, so no excess calories and no sugar crash! 

What about the flavors? Does it taste different?

Well I can tell you from tasting all three flavors (Cherry Limeade, Lemon Lime, Wildberry) that they taste exactly like their regular Nuun buddies.  Wildberry=TriBerry FYI…no idea why they changed the name but one Nuunie joked with me that now they actually use WILD berries in this blend, as opposed to non-wild berries…huh?

It was great to catch up with some of my favorite Nuunies (Megan, Meghan, Arielle, and Casey) and chat with fellow ambassador Lindsay last night! They had HQ all decked out with lights, music, music videos, and even a bar tender mixing Nuuntails (nuun+cocktails…get it!).  

Me, Lindsay, Megan (the hostess with the mostess), Arielle -from Megan's instagram

Nuun is so clever! #getelectrolit

Okay, so maybe you are looking forward to the weekend to relax a bit, enjoy a cocktail or two?  Well you can still enjoy Nuun with your favorite liquor.  The bartender at last nights energy party was mixing up the following Nuuntails for everyone to try.  Make one this weekend and let me know how you like it!

YUMM!! 

So however you choose to get #electrolit this weekend have fun, stay safe, and most of all stay hydrated! 

Question: How are you planning to get #electrolit this weekend? I'm looking forward to a weekend in Portland with my friend and meeting her new baby and then a mini renuunion with my fellow Hood to Coasters Leslie and Holly!

Long Runnin - My Tips and Tools of the Trade

I realize most of my readers are probably seasoned long runners, but I'm currently coaching my two cousins to run their first half marathon (we are all running the Mini Indy in May!) and they starting to tackle the 6+ milers in their training plan that I put together for them.  They are both rocking so far and seem to have only positive things to say…we will see what they think of me after 9 miles ;).

Getting Kristin into running at an Adventure Run when she came to visit me one year!

Janel and her son Brady cheered me on for my marathon…I think that lit a tiny running fire in Janel ;)

All this long run talk got me back to thinking back to when I first started running more than an hour for my long runs and more memorably marathon training and how I fueled before, during, and after my long runs. I actually had a really hard time learning proper fueling because after 90% of my long runs for a while I would get a splitting migraine that would leave me incapacitated for the remainder of the day. I have since learned what works for me and I thought I would share a few of those things for you all (okay, mainly for Janel and Kristin!):

PRE-LONG RUN - I am a VERY firm believer in the you should have a good meal two hours before your long run philosophy (I think I read that somewhere…).  I would get up at ungodly hours on the weekend to get my breakfast in 2 hours before run time.  You have to find what works for you but I ALWAYS, I mean ALWAYS had two eggs, some sort of toast or potato and fruit if I have it.  This would be accompanied by a cup of coffee and a glass of Nuun.  

Exhibit A

half eaten Exhibit B

DURING RUN - I'm a big water drinker during my runs so I always carry a handheld or belt for anything longer than 6 miles.  And that water bottle is always filled with Nuun, hydration and electrolytes in one…can't go wrong! 

About to run 10 miles, loaded up with Nuun!

I used a hydration belt during super long marathon training runs because my arm would feel like 100 pounds after 12+ miles with a handheld but for my cousins half marathon training I think a simple handheld will suffice! 

Pick a flavor, any flavor!

If I'm running longer than 9 miles I try to take in some sort of fuel in the form of food as well.  I'm pretty loyal to Sports Beans, mainly because it feels like I'm eating candy during a run but I've tried things like Gu Chomps and Clif Shots before and those weren't terrible.  Don't even get me started on Gu's…power to all of you who can actually stomach those things but they just make me gag every time I try them…don't try to convince me to try them again, it ain't gonna happen.

POST RUN - This has been KEY to my not having a huge migraine post long run (along with fueling during the run of course).  I immediately chug a chocolate milk in some form minutes after a long run to help speed up recovery.  Usually for convenience sake it is a Muscle Milk but if my long run ends up at home I'll usually do some sort of protein shake smoothie with protein powder, milk, and frozen fruit! 

After showering and relaxing for a bit I have another meal, I'm not picky about this one at all, but when I first started half marathon training I would always always always have a bagel with cream cheese! 

Question: Do you have any beginner long run advice for Kristin and Janel?