Since Monday, I’ve been in shock from the events that took place at the Boston marathon. The teammates I had been training with all winter were all running the marathon. Everyone is okay, praise Jesus. But I can’t stop thinking how easily that could have been me. And I am beyond grateful it wasn’t, but my heart aches for Boston and every innocent soul there. And as I continue to pray for healing, peace, and comfort, my hope is that in the midst of this terrible mess, we hold on to the truth that the Lord is good. He is faithful. And although we will never understand, His plan is perfect.
This morning’s track workout started a bit heavy. Mark [our coach] and several runners were in Boston and stayed at the hotel right by the finish. I am just beyond thankful everyone returned home safe.
Instead of being intimidated by today’s workout though, my mindset was completely different. I saw it as a opportunity. A gift. A blessing. That I get to run, and sweat, and move my legs. And I enjoyed every second of that this morning.
2 mile warmup
1 x 1000 @ 10k pace [4:28]
1 x 800 @ 5k pace [3:26]
3 x 600 @ sub 5k pace [2:27, 2:28, 2:25]
4 x 400 @ a fast pace [1:32, 1:31, 1:29, 1:28]
1 mile cooldown
I’ve also been enjoying some good eats lately too. Well, I always enjoy food. And this week, along with WIAW, let’s shine the spotlight on some fats! My very favorite food group.
I think, generally speaking, fat is feared far more than it is embraced. Whenever somebody tells me they are hungry all the time, breakfast doesn’t keep them full, or they are snacky in the afternoon one of my first thoughts is “Are they getting enough fat?”
Because fat keeps us satiated. No fat and you’re probably going to be hungry in an hour. Which is precisely when cereal very rarely keeps anyone full longer than 5 seconds and why I don’t really care about the fat content of food. I’m concerned with the ingredient list.
Fat is essential to our brain and nervous system, cell membrane structure, healthy skin and nails, the absorption of fat-soluble vitamins A, D, E and K and so much more!
But let’s get back to satiation..
In order for me to be full and satisfied [and not eating my arm off with hunger] fat has to find it’s way into every meal and mostly every snack. But not all fat is created equal my friends. Olive oil has been glorified for its “health benefits” but really minimizing oils and getting your fat from whole food sources such as nuts & seeds, avocado, coconut, and olives is best. Now, I’m not shunning oil. But I am saying it’s not necessarily a superfood. Unlike oil that is 100% fat, whole food sources of fat also come with micronutrients, protein, and fiber- you get a better nutrition bang for your buck.
Beginning with breakfast! My favorite meal of the whole day, mostly because it’s always sweet. And it always includes a nut butter. This morning was overnight oats made with strawberries and topped with PB. Other good fat choices include chia seeds, flax seed, coconut, or any kind of nut you like!
Lunch was a big ole salad with a lemon tahini dressing, edamame, Food Should Taste Good tortilla chips, and an apple. Fat came from the tahini, edamame, and chips. Yes, the fat in the chips is an “added fat” from sunflower oil but they are a whole grain, not a bad choice in my book.
Other fat sources could be hummus or avocado in a sandwich, nuts/seeds on a salad, hummus and crackers, or guacamole and veggie sticks!
Snacks almost always include a fat source unless I’m simply eating a piece of fruit or veggies. But half my snacks will include some healthy fat.
Larabars are great! I ate this guy post swim yesterday. Dates + peanuts are the perfect pair of carbohydrates, protein, and healthy fat.
And some almond milk yogurt [actually good!] and granola! Both which contain healthy fat from the yogurt and walnuts + coconut oil in the granola.
Dinner usually isn’t until later [around 8ish] so afternoon snacks are key to get me to dinner.
Which has been including a whole lotta spaghetti squash, I’ve got a full blown addiction friends. One of my favorite variations…