Fats and Facts for Friday

4:30 am runs with run buddies

Happy Friday! I hope you've left the week behind in good places and that your weekend is filled with adventure.

1. Marathon training has started! Unlike last year, most of my runs have been with other people. I'm working on pacing and nutrition (more on that below), but I also need to up my mental game. 

I came across a great article from nymag.com: Big Goals Can Backfire. Olympians Show Us What to Focus on Instead. The theory is that sometimes when you focus on a big goal it can lead to some not-so-good outcomes. It's best to set a big goal and focus on the process. Work on nailing the workouts, nutrition and whatever steps you need to do to reach your goal. 

Healthy fats and omega-3s

2. Fats. I met with my nutritionist and although my diet is generally healthy, she recommended that I include more healthy fats. In addition to providing anti-inflammatory effects, essential fatty acids and better nutrient absorption, healthy fats will help me increase my total caloric intake(which I need as I increase training) with out adding volume. Healthy fats include: nuts, fish, eggs, avocados, coconut/olive oil and full-fat dairy products. As a child of the 80s/90s, full-fat dairy is mentally the hardest to change. I've been eating non-fat yogurt and milk since I was wee.  My target daily macro composition: 50-55% Carbs, 25-30% Fats, 20% Protein. The day before a long run, I aim for 60% (or more) Carbs. 

Tuesday tempo run made "easy" with friends

3. The Great North Run. It's the world's largest 1/2 marathon (close to 60,000 athletes!) and it takes place every September in Newcastle, England. And guess what? Paul's cousin is getting married September 2017 in London. I'm determined to run the race. Unfortunately, it's not guaranteed because you have to do a ballot entry (lottery in UK speak). The lottery opens Jan/Feb 2017 and I will be crossing my fingers that I get in! (There is an associated 5K the day before that I will run if I don't get in. The consolation prize is that Paul will run that distance with me.)  

4. Ragnar Trail Appalachians-WV. I'm getting ready to run this race with the #trailbirds, an all Oiselle Volée team. Although I've participated in many Ragnar races, this is my first trail one. I'm both excited and nervous (especially about trail running at night). I also looking forward to visiting West Virginia--another state to cross off my list!

5. Olympic Track & Field events start August 12! I'll be watching via social media because I will be camping (see #4).