“I would love to see what you eat in a day during training.”
I had actually been wanting to do this for a long time, and have even taken pictures of my food a couple times, but I never got around to posting it or I would forget to take pictures of a main meal. Being a foodie blogger is a tough job!
I also wanted to make sure it was during a part of training where I am running a lot, just to give a better idea of what I eat during 50-60 mile weeks and on a day I run a good amount of miles.
Today was that day! It was also Wednesday morning track day.
I got up at 4:30am, had my cup of coffee, got ready and headed over to the school. I typically don’t eat anything before morning runs (except long runs) but I do sometimes when I go to track. Some days I am just hungry on the way there so I always bring something just incase since I know I will be pushing my body hard (I always have a gu with me just incase too). Today I was hungry so I had a half zbar on the drive over.
I got to track this morning and it was foggy and 40 degrees – pretty close to my “perfect weather.” I got there earlier to get in a longer warm up and ran around in the dark while everyone arrived.
I have been co-hosting this workout for the last few weeks and today my co-host was not there, so I ran the workout all by myself! It’s not that difficult but it is a little nerve wrecking leading everyone through things. It seemed to go well though and I was happy I got to run it!
Our workout was a doozy: 3x2000m @ 10k pace with 400m jog in between.
2000m is a long way.
After our warm up, plyos and a quick chat we were on our way! My goal is always to try to get faster with each interval and keep relatively consistent throughout, but finish strong. The fun thing about 2000s is that they are over a mile, so my watch would lap at a mile in each workout and I could measure my progress. Besides that check in, I didn’t look at my garmin at all since it was dark, so it was all effort based.
How did I do?
9:20 (7:30 avg, mile at 7:35)
9:11 (7:23 avg, mile at 7:31)
9:07 (7:20 avg, mile at 7:15)
Average: 9:13 (7:25 avg)
Exactly how I wanted this workout to go. I cooled down for another few miles and headed to work to get ready for the day!
9.5 miles/1:21:24/8:32 avg pace
I burn about 100 calories per mile, so this was 950 calories to make up today! I do generally track my food during training to make sure I am getting enough of what I need, especially on days like today. I try to net around 1800+ calories, so today I would need to eat ~2,750 calories total.
I typically try to eat as “clean” as I can, eating less process foods and more natural foods. This doesn’t always happen but Chris and I have been pretty good about eating well lately, having been trying new things, learning more about food, and cooking more balanced meals (protein, carb, fat and vegetables).
I ate the other half of my zbar on the way to work.
Once I was at my desk I made my standard oatmeal breakfast. 3/4 cup of old fashioned oats with half a serving of Cascadian Farm granola. I usually have cinnamon in it too but I forgot it today – boo.
Around 10:30 I had my typical morning snack of plain Greek yogurt and the other half a serving of granola.
Then it was lunch time! I pretty much eat a huge salad every day. I have a standard set of ingredients but they do vary from day to day.
Today’s salad included: spring mix greens, cucumber, red bell pepper, green onions, carrots, cherry tomatoes, half an avocado, half a can of garbanzo beans, 2 hard boiled eggs, some shredded cheese (was out of feta today!) and a little bit of vinaigrette dressing. A lot of stuff. I try to make sure to add more things of substance on days I run a lot, hence the eggs, avocado and beans.
For dessert I had a zbar. Yes another one.
There was a time when I made myself not eat these, since I consider them one of the “faults” in my eating. Then I decided that I run 50-60 miles a week and if my main “fault” everyday is an organic kid’s granola bar then I am doing just fine. I typically try not to have two a day though.
Afternoon snacks included:
A handful of almonds
Not pictured: a brown rice cake with a bit of peanut butter and later a banana.
Typically my afternoon snacks include string cheese and an apple but I didn’t have those with me today so I improvised with the above. I am seriously always eating.
When I got home I snacked on a piece of cheddar cheese while cooking dinner.
For dinner I had two servings of quinoa (cooked in vegetable broth) with a ton of brussel sprouts and some more garbanzo beans (cooked in olive oil and sea salt).
My post dinner snack was a large green apple that helps cure the sweet tooth.
Based on my calculations on my tracker, that was just under 2600 calories (pretty close to my goal), including 105g of protein (not bad for a vegetarian), 90g of fat (all good fat! It’s very important to us runners) and 63g of fiber. Not a bad day. This doesn’t include my coffee and I don’t measure everything exactly, but I have a good sense of measurements now and it’s a pretty good estimate overall. I do take a couple of multi-vitamins during the day as well to make up for anything that I might be missing.
I do need to improve on eating something a little bit bigger on my way to work after a hard workout. I wanted to eat my banana today, but for some reason bananas always sound disgusting to me after I work out, so I need to find something else to help speed along muscle recovery. Other than that, I think it was a pretty good day eating wise.
Do you pay close attention to what you eat during training?