The Summer of the Shelf Bra

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I never liked shelf bra tops. The bra never seemed to fit right or the top was too tight showing every roll. So I shied away from ordering any of the Skirtsports shelf bra tops. Big mistake. Huge!

With the spring line, I ordered a couple of the newer tops with shelf bras. And I fell in love. Mind you, I don’t have much on top. If you’re big busted, I can’t speak to how these tops will fit you.

I love the comfort and ease of all these tops. I especially love not having to wear a top and a bra! Not to mention that it cut down on the amount of laundry I had to do — and I never ran out of bras (because I seriously don’t have enough running bras).

One cool day when I wore a tee instead of a tank I was disgruntled about having to wear a bra, too, but it’s about the only day all summer I ended up wearing one! To run in, that is. I greatly expanded my collection with the Skirtsports summer, sale, too, so let me give you a little run down on them.

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Did Wonder Girl help me snag a PR?
Wonder Girl
It’s the tank that started it all. The one I wore for the first time in NOLA, and liked it so much, I wore it for my race (read about that here) even though I’d never worn it on a long run. And it totally rocked.

It has a cleavage alley pocket, which I used for my room key, a credit card, and a little cash. The fabric was also light enough so that I didn’t have a melt-down in a very muggy race.

Buy your Wonder Girl tank here (new colors! I’ll be ordering Flyaway)

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Racecation helped me power through a hot July 4th race
Racecation
Racecation was actually the first shelf bra tank I wore in NOLA. It’s slightly lighter than the Wonder Girl, but also has a higher neckline, and therefore no cleavage pocket. It’s also a bit more “flowy” than Wonder Girl (which helps to hide anything in the muffin top area).

It’s so cute that it works well when you’re not running, too, and I’ve also worn it for a lot of hikes.

Buy your Racecation tank here

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It may say C/D, but this B cup girl likes it too!
Kelly C/D Support
While Kelly should work for you more well endowed ladies (I am not), it actually works just fine for me, too. No unaboob here either, as the shelf bra actually has two separate cups. Because of the separate cups, again, there is no pocket.

The back straps are adjustable — you can shorten them, as need be, and wear them straight or crosssed.

The material is a little heavier than the previous tanks I mention, but the back is quite open and I’ve found it very comfortable for summer running.

Buy your Kelly C/D Support tank here

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Cute, comfy, and functional!
Exhale
Because I didn’t like shelf bras, I didn’t order them for a long time. And boy, was I missing the boat! I just love this tank. It’s got the pocket, there’s an actual bra with the tank attached, it’s nice and flowy over those areas that some of us like to camoflauge.

I’m seriously considering buying a couple more because yes, it’s on sale too and I love it so much I could just live in it in the summer.

Buy your Exhale tank here

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Super Girl — it was my uniform all summer long for long runs!
Super Girl
I’ve saved the best for last (at least in my opinion). Super Girl must have given me super powers in Utah (read about that race here), and it’s been my go to for my “shorter” long runs (up to about 8 miles).

Why, you might ask? Because it is made like a cycling jersey and has three back pockets. Three! And the cleavage alley pocket, too! I put a water bottle in two of the pockets, and my keys and some fuel in the third. No handlheld. No vest. No problem!

The material is again on the thicker side, but it kept me comfortable in UT from start (around 50 — I was wearing a throwaway sweatshirt) to finish (around 70).

Buy your Super Girl tank  here

I’m not super fond of putting my keys in the cleavage pocket, but here’s a little tip: they’re great for doggy poop bags! Seriously, I’ve been using them for that all summer long. It’s definitely a generous sized pocket — for runs, I will sometimes put a small tube of lube in there . . . just in case.

Disclaimer: I am a Skirtsports Ambassador, but I don’t make any money if you buy if you buy any Skirtsports clothing. I’m just sharing the love. And speaking of the love, don’t forget to use code FWC20 for 20% off most items — and most of these tanks are on sale right now (although sizes are somewhat limited for some of them).

Tor-box

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

coachescornerTalk to me:

Do you wear shelf bra tanks?

What would you put in a cleavage alley pocket?

Which tank do you want to buy?

 

Potty talk: 8/7-13 Weekly Wrap

Apparently skipping a run last week did me a world of good — my first instinct was to make it up later that week, but I decided not to, and it was definitely the right decision. This week I was able to get in all my runs, add strength training back in, and so far, knock on wood, I feel like I’m back on track.

Where I’m not back on track? Instagram. If you follow me (here) you may have noticed I completely fell off of Instagram. I just felt the need to do other stuff for a while. I’ll be back . . .

I’m joining up with the Weekly Wrap from Holly @ Hohoruns and Tricia @ Misssipppiddlin and today’s guest host to get down and dirty with a little potty talk. Nothing to do with running, but if you’re the squeamish type, you might want to skip anything after the first dog photo.

WeeklyWrap

Workouts update

  • Monday: Dogwalk, 6 miles (3 mile repeats at fast pace)
  • Tuesday: 3 miles easy, Dogwalk, Pahla B Abs & Obliques, Pilates
  • Wednesday: Dogwalk, Pahla B Metcon, 25 minute swim
  • Thursday:  Dogwalk, 3 miles easy
  • Friday: Dogwalk, Pahla B Hips & Glutes, Pilates
  • Saturday: 9 mile LSD
  • Sunday: Dogwalk, food prep

Mileage: 21 (+ 5 — missed one run last week)

JY = Jasyoga
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
SB = Stationary Bike
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running updates 

The Perservere print matched the clouds  . . . yes, I perservered!!

Monday


Well lookee there, a Monday and I got out for a run. And not just any run, mile repeats. It was a lovely, cloudy, cool morning . . . and I simply couldn’t hit the paces.  But I finished and I didn’t die so it’s all good, right?

That’s Bandit’s hands free leash around my waist

Tuesday


Two nice days in a row! Yippee! When it’s cool in the morning I can run before walking the dogs. Unlike yesterday, my pace was just fine. Of course it was an easy run and not speed work.

I picked up Bandit for the last mile and even he ran at a pretty good pace; I just pause my Garmin for every pee break — which is basically every walk break!

Thursday


See, I can run outside on a hot afternoon! Especially when there’s no threat of a thunderstorm. Well, actually you can’t see, I just wanted to get home to dinner and didn’t take a photo.

I decided to work on cadence during my running interval, rather than my walking interval. Lo and behold this was a speedy, easy run for me. Except I’ll admit it didn’t feel so easy. I’m blaming it on being right before dinner and in the mid 80s.

That sun disappeared real quick

Saturday


Although I don’t wish my running buddy ill, I was actually quite thrilled that she was feeling a bit under the weather. #sorrynotsorry. We both didn’t want to get up at stupid o’clock, which is what we would have had to do to run with our group. Not only that, I was able to also run a bit with my other running buddy, who is still really struggling with running and I hadn’t seen her in months.

Most of this run was solo, but it was actually a lovely morning to run. Don’t let that beautiful sun fool you — it quickly disappeared, but the cloud cover was welcome, and there was a nice breeze — enough to cool you off but not make you feel as though you were battling the wind.

I wore my hydration vest for the first time (for running) since my last half (read about that here) and that was a great decision — I completely drained the 30 ounces. So note to self: at least 35 ounces for a 9 mile run when it’s warmer.

Favorites of the week
Our little group within a group has started a habit of going out to breakfast after our long runs. Sometimes I need to get home and can’t go; sometimes I just bring my own snack and have some tea; but since we started later yesterday I did eat breakfast. When we run earlier, it’s just too early for me to eat a meal; I get too hungry between meals because I eat so early, and end up over snacking. But everything is better with friends. There are only five more group runs before our half!

Nano Towels: I bought them on Amazon here (Amazon Affiliate link) after reading about them somewhere (a blog? magazine?). You use them to clean stuff with just water. I find that they work quite well, and yes, better than a regular microfiber cloth. I’ll clean counters maybe once a week with some cleaner, and the rest of the week (unless something yucky or germy is spilled), I’ll just wipe down the counters with these. Just thought I’d share. Always looking for environmentally friendly products.

Happy dogs at the park . . .

Mini Bandit update: for the longest time — like, a year — Bandit refused to jump up into a car. Any car. My car is quite low to the ground; Mr. Judy’s isn’t, but it didn’t make a difference, we had to pick him up and put him in. Lola can jump and she’s half his size!

And then one day . . . he did. And although he’s a bit hesitant about it, he’s continued to do it.

In other news, since he isn’t super hungry when it’s warmer, I decided to try some freeze dried raw samples I had. Pretty much all my furkids have eaten raw at some point in their lives. Some days he inhales it and some days he needs some treats on it to get him going (Lola, by the way, loves it).

But something magical happened: he began to have almost normal poops. The poop department has not been good from the day we got him. It’s improved, but this is the best it’s been since we’ve had him (although still not as good as Lola’s). It’s very exciting. Seriously, all I’ve wanted for the longest time was just to be able to pick up his poop easily. Sorry if you’re grossed out by the poop talk, but have you ever noticed that having a dog can be like having a baby that way? Mr. Judy and I are always discussing that. Or maybe it’s just us.

. . . .and “pooped” dogs after the park & a Petco stop

And that’s a wrap 

link-up-badge

This week I am also linking up with the Sunday Fitness & Food Linkup brought to you by Ilka @ Ilka’s Blog and Angela @ Marathons & Motivation.

Let’s get the conversation started:

Do you have a favorite environmentally friendly product to recommend? 

Seriously, how do you go to bed at 10 or 11 and get up for a 5 am run (I need more sleep than that!)? 

Do you feel in need of a little eating reset? I’m working through one presently and I’ll share results when I’m done.

5 Reasons Runners Need Gyms

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Runners gonna run. Runners like to run. Runners often won’t do the things that will keep them running. You know: strength training, cross training, balance work, foam rolling, etc. And sometimes runners pay the consequences.

If you belong to a gym, it’s far easier to make sure you’re not a one trick pony — the payoff might even be better running. This post is a do as I say, not as I do post — I don’t presently belong to a gym. But I have, in the past, multiple times — and who knows? Maybe I will again in the future.

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Today I am joining up with the  Friday Five 2.0  from Fairytales & Fitness and Rachel @ Running on Happy to share reasons why it’s a good thing to get into the gym.

Variety
Yoga. Weights. Machines. Pools. Pilates. Zumba. You name it, and a lot of gyms have it. You can certainly get variety at home, but a good gym will offer you way more than you will ever be able to squeeze into your basement gym.

Access to Personal Trainers
All gyms have personal trainers, although all personal trainers are not created alike. Maybe some day I’ll do a post on what to look for in a personal trainer, but for now you can read this post from the Huffington Post here.

I have, in fact, worked out with a personal trainer, and I highly recommend it. It’s much like working with a running coach (and lucky you if they’re also your personal trainer) — they will push you harder than you push yourself, you won’t have to think about your workouts, and they will encourage and motivate you every step of the way.

Fitness Testing
Are you skinny fat? Are you flexible? Are you recovering well from cardio workouts? Many gyms offer body fat and wellness testing. It’s nice to see your progress as your bodyfat drops or your heart rate recovers quicker from workouts.

For Fun
Don’t roll your eyes at me! Gym classes can be addictive. You get to know the people and it gets to be a social outing. Classes like Zumba, even if you have two left feet, are a ton of fun and great cross training.

Anything is more fun when you do it with other people, so I suggest if you do join a gym, check out those classes. Yes, you’ll probably be anxious at first. Give it a few tries and try a few classes — everyone enjoys different things.

One day you’ll find yourself the old pro welcoming the newbies.

Stay on the Cutting Edge
A good gym (and a good instructor or personal trainer) is on top of the trends, the newest equipment, the newest workouts,  and is periodically introducing them to you, the gym members.

So let me know in the comments:

Do you belong to a gym?

What’s your favorite gym class?

What surprised you most about joining a gym?

3 Surprising Things You Must Consider . . .

bfallrace

. . . if you’re planning to sign up for a Fall distance race

Most likely you are already signed up for that Fall half or marathon. But maybe you aren’t, and you’re beginning to look around at races. No doubt you think about the course, the weather, and the location.

There’s much more you need to consider before handing over the money you worked so hard for to the race director. And here are three points maybe you haven’t considered . . . but you should.

bfallracewhy

Why are you signing up?
Your why is the most important thing about a race, hands down. Your why will get you out the door on days you don’t want to get out the door. Your why will help you to choose your fuel wisely. Your why will make you actually do the boring stuff like foam rolling and journaling.

Some great “whys”:

  • You want to challenge yourself
  • It’s in a place that you are longing to see
  • It’s for a worthy cause — one that really motivates you
  • You want to boost your confidence

Some not so great “whys”:

  • FOMO (fear of missing out)
  • The Bling/swag — these things are sweet, but will they really motivate you out the door? Only you know

I spent a lot of time during my run yesterday thinking about my why. Why is it so important to me to get faster? In the moment, as I was pushing myself hard, yet failing to come close to my paces (and I know Rachel @ Runningonhappy will say it’s okay), it seemed . . . too hard. Silly, maybe, even. And yet . . . my goal of running all fifty states motivated me to keep on getting out there.

I can run a half marathon without working so hard, I know. (Don’t worry Rachel, I actually do want to work that hard). But I do believe I need to work on my own “why”.  Why is getting faster important to me? I have some reasons, but I’m not sure they’re really good enough reasons. Stay tuned.

Your “why” is the most important thing you need to figure out. It can mean the difference between a great race and  a meh race — because if you are motivated by your “why”, you’ll be willing to do the hard work.

Do you have the time?
The first time consideration is whether or not you have enough time to train. Different runners need different amounts of time to train. If you have a month and you don’t have a good base of running, it’s probably a bad idea to sign up for a distance race.

Next there’s the question of whether or not you have enough time to race. Do you really want to arrive somewhere on Friday, race on Saturday, and hop in the car or on a plane later on Saturday to head home? It can be done; people do it all the time. But is that what you really want to do? Do you think you’ll look back on that race with fondness — or regret that you didn’t spend more time there?

Finally, there’s the question of whether or not you literally have the time. Time off from work, time off from family commitments, time away from your family.

What if I can’t run it?
Things go wrong. People get sick. People lose their jobs. You get injured. You buy a new home and have no time to train.

Which is exactly why I look for races that allow you to either defer your race to the next year or transfer your bib to someone else.  I truly wish that these options would be standard at any distance race. Yet they aren’t.

Tor-box

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

coachescornerTalk to me:

Do you look for races that allow deferrals?

Do you know your “why”?

Is getting faster important to you?

 

I love a conversion!: 7/31-8/6 Weekly Wrap

I was still feeling run down this week. In fact, more so than last week. Not actively sick, mind you, but like I could go over my tipping point if I don’t take it easy. So I did. I even skipped a run. And missed some speed work. And abandoned Pahla B for the week. And you know I hate missing workouts!

I’m joining up with the Weekly Wrap from Holly @ Hohoruns and Tricia @ Misssipppiddlin and today’s guest host to share how I’m staying active this summer.

WeeklyWrap

Workouts update

  • Monday: Dogwalk, resting again because feeling run down again 😦
  • Tuesday: Dogwalk, Yoga
  • Wednesday: Dogwalk, 4 easy miles, Pilates
  • Thursday:  Dogwalk, 4 easy miles on the treadmill
  • Friday: Dogwalk, Pilates
  • Saturday: 8 mile LSD
  • Sunday: Dogwalk, Pilates

Mileage: 16 (-3)

JY = Jasyoga
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
SB = Stationary Bike
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running updates 

Seems wrong to have to wear a wrap on a hot & humid day!

Wednesday


Unfortunately I was feeling run down the beginning of the week again. RHR shot way up. Only this time, it was still up on Tuesday. It had come down to fairly normal today, but I didn’t get out there until almost 9 am. Which is far too late on a hot and humid day.

Still, I was surprised that the run ended up being on the upper end of my pace range for easy runs — and actually felt somewhat easy, until mile 3, when the sun and humidity had sucked the life out of me and I just wanted it to be over!

 

Post run foam rolling

Thursday


I guess I just need to rename Thursday to Treadmill Thursday. Any day with a “feels like 90” — or really 90, for that fact — has me hunkering down inside. Although Thursday was actually a nice-ish day, I just can’t get my run on until the afternoon.

 

Wish the whole run had these falls!

Saturday


The good news is the predicted thunderstorms never appeared. The bad news is the predicted thunderstorms never appeared. Seriously, of course I didn’t want a thunderstorm, but on a super humid day . . . a little rain would’ve been nice (not the torrential rain we had later in the day).

A solo run in the group. This would have been a great run if it hadn’t been so darn humid!

Nabbed another one!

Favorites of the week
I converted another sole sister and she loves her Happy Girl skirt! You can use code save 20% on most Skirtsports with the code FWC20 — and new skirts and prints are rolling in, too.

I managed to capture Lola in a still moment

The storm yesterday blew in great weathe for a hike, but I knew it was not in my best interest. However, the dogs still need to be walked, and I needed a few things at the close by pet store, so we took them to the park for a nice walk and a little doggy socialization.

Lola was not quite that well behaved around the cows — she was lunging and dancing and growling for all she was worth. She’s always been that way around cows. I imagine she’s thinking “dinner! I can take them!”.

And that’s a wrap 

link-up-badge

This week I am also linking up with the Sunday Fitness & Food Linkup brought to you by Ilka @ Ilka’s Blog and Angela @ Marathons & Motivation.

Let’s get the conversation started:

Do your furkids react to certain other animals? 

If you run in a skirt, what’s your favorite thing about it? 

What has been your most fun “activity” this summer so far?

Does the AT Call to You?: Spilling over tea/coffee August 2017

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What are your dreams? What do you long to do, but don’t have the time or money to do? What would it take for you to fulfill your dream?

Hiking the Appalachian Trail is not actually my dream, although I’ll get to that subject in a little bit. I’d love to climb Mount Kilimanjaro or go to Macchu Picchu, though. I want to see Victoria Falls in Africa and go on an African Photo Safari. I want to explore New Zealand and Australia.

Some of my dreams are simpler, though: go to Glacier National Park; visit Whistler and/or Banff, Canada; move somewhere that has hiking close by, but not oodles of traffic or oodles of snow, with plentiful sunshine and good restaurants and grocery stores.

You gotta have dreams, but you also can’t push them off to tomorrow, because no one knows if they’re guaranteed tomorrow. Sorry to go all deep on you!

Confessions of a Mother Runner

Today I am joining up with Coco and Deborah for their ultimate coffee tea date.

If we were enjoying high tea . . .
I’d tell you that we brought the dogs to my parents’ apartment for the first time last month. The problem with bringing them is that almost the entire apartment has light-colored carpet.

Accidents happen. Sometimes really quickly.

Plus my parents always want to go out when we go to visit them. I’m afraid of the racket the dogs might make if we left them in their apartment. Being summer, I was able to find a dog friendly restaurant where we could eat outside, so they dogs were only in their apartment a short amount of time.

At least this first visit went well. We’ll probably try again next month. Oops, that would be this month.

If we were enjoying high tea . . .
I’d tell you that sometimes I feel so helpless when it comes to my parents. Their neighbor passed away suddenly recently (in fact, the day after we visited). He was one of the few men there, and he and my Dad really got along well (he is survived by his wife). Then a dear friend of theirs passed away the next day. And one of our old neighbors; my brother and her son were friends growing up.

They’re not super happy about where they’re living, but there’s just no real alternative. There are several similar places close to where we live, but they don’t want to move up here. They don’t like that where they are now is somewhat isolated (even though they take them a lot of places), but there’s just nothing closer to where they lived.

Just yesterday my mom and I were discussing that very topic. And even she said there really was no better solution. So all I can do is listen, sympathize, and visit as often as I can.

If we were enjoying high tea . . .
I’d tell you I’m fascinated by through hiking the Appalachian trail, or thru hiking the AT as it’s better known. Not that I have any desire to do it, mind you. But I enjoy reading about it (and thinking those people are nuts) — the same about Mt. Everest.

Also zero desire to climb it, but reading about climbing it fascinates me & I’ve read lots of books on that subject.

If we were enjoying high tea . . .
I’d tell you that while I know that thru hiking the AT is super hard (can’t even imagine hiking 2000 miles and having to camp out much of the time), it almost seems as though today’s thru hikers have it “easy”.

Apparently there are restaurants that will tack up menus on the trail — not a lot, I think, but they are out there — and you can actually order a pizza to be delivered in one spot!

It seems like cheating.

If we were enjoying high tea . . .
I definitely have my 2018 half schedule on my mind. Not that I have signed up for one, mind you. Just thinking about where I’d like to go and when. I always like having the next half picked out before I finish the present one.

That probably won’t happen this time, but I’m researching. One state we’re thinking about is Idaho, as it’s next to WA and therefore we might be able to drive when we go to visit Mr. Judy’s family.

Anyone ever run a half in Idaho? Every heard of the Scenic Half, by any chance? Any recommendations for Idaho?

If we were enjoying high tea . . .
I’d tell you that most summers we pick an older series to watch, one we missed on network tv the first time around. We’ve done Lost and Breaking Bad. We didn’t get around to picking one for this summer, until I stumbled across “Stranger Things”. Luckily that’s a short one!

And then we decided to check out “The Walking Dead” and we were both pretty much immediately hooked. I know, I know, we’re late to the party (which is ironic, as we’re usually literally too early to the party — I arrived at the last party 20 minutes too early, since I’d never been in that area and wanted to make sure to leave time to get lost — which I didn’t). I stayed in my car scrolling through social media. And I don’t usually spend that much time at once on it, but I know as a hostess I wouldn’t be real thrilled with someone showing up that early.

If we were enjoying high tea . . .
I’d tell you I just don’t seem to be recovering well from my runs lately, and I don’t know why. I’m really not even running that hard. Or that much mileage (which is funny, because I didn’t run much more weekly mileage  training for PCB and I’m just really beginning to get into the meat of training).

So the latest app I downloaded .

Tea? Iced Tea? Coffee? Decaf? Or something else?

Are you loving any summer tv shows?

Every dream of hiking the AT? Or climbing Everest?

Early, on time, or late to parties?

5 Things You Must Do . . .

bavoidrungries

. . . To Tame the Rungries

It’s so frustrating when you have the most awesome long run . . . and then you want to eat everything in sight for the rest of the day (unless, of course, you’re naturally thin — I most definitely am not).

I’m not into starving myself or exercising more if I’ve eaten more than I should, but it’s also hard to see my hard work at maintaining my weight go down the drain because of the rungries.

I am not a coach, any sort of medical official, or a nutritionist. But I have gone from gaining weight training for my first half to getting back down to my goal weight and more or less maintaining it, all while continuing to run and train for half marathons.

frifive2

Today I am joining up with the  Friday Five 2.0  from Fairytales & Fitness and Rachel @ Running on Happy and sharing five of the ways I’ve learned to tame the rungries.

Don’t wait to eat
I always have a snack with me for post long run. Even if I’m planning to go out for a bite with friends. Getting some calories in you quickly can make a world of difference in your hunger levels.

The rule of thumb is that you should eat something within 20-30 minutes after your run.

Running fuel and a smoothie for post run

Consider liquid calories
Smoothies or chocolate milk. A lot of runners simply can’t eat immediately after a run, but if you wait too long, chances are you’ll be hungry all day and overdo it on the refueling.

Even if you can’t eat, you probably will enjoy a smoothie or some chocolate milk. Everyone always raves about chocolate milk. They had some after Firecracker 4 (read about that here), so I figured let’s see what everyone’s talking about. Can’t say as it did it for me. I didn’t even finish it.

However, after my run-in with the rungries last weekend when my post run snack was a smoothie, I’m not sure I’ll do that again.

Or maybe I will, if I follow the next point.

Get in a mix of carbs and protein
They say the golden ratio is about 3 or 4 (carbs) to protein. So if your snack has 10 gm protein, for instance, you’re shooting for about 30 or 40 gm of carbs. And don’t go overboard on the protein, either. They say you can only absorb about 25 gm at a time.

Which brings me to my next point!

Healthy protein, carbs & fats — Check!

Refueling isn’t done once you’ve had your post run snack.
One snack does not a refueling strategy make. That snack just begins the refueling process.

You should try to follow up that snack with an actual meal within a couple of hours. Don’t toss all that hard work down the drain by overindulging. Of course it’s fine to treat yourself — but it’s so easy to go way overboard on the treats.

Indulge wisely after a long run

Craving a beer? A burger and fries? Some ice cream? Go ahead, make your day (sorry, couldn’t resist) — just don’t go for all of that. Unless you just ran 20 miles . . . then I’m pretty sure you can eat whatever you damn well please.

Even if you did run 20 miles, choose your next meal wisely. Get in some protein to soothe those hard worked muscles (eggs and salmon are great choices, but whatever sounds tempting to you should work). A side of carbs — brown rice, quinoa (which also has lots of protein), sweet potatoes — will all help you to restock your glycogen stores so that you can rock out the next run. A little healthy fat — avocado, nut butter, olive oil, coconut oil — they’ll all help you feel fuller and have many other benefits as well.

And don’t forget to keep hydrating, too!

Don’t forget to fuel on the run
If you’re doing a short easy run, you probably don’t need a snack afterwards at all. If you’re running for an hour or longer, you probably do need a snack.

At the beginning of a training cycle I will usually run up to about 8 miles with nothing more than Saltstick Fastchews and water. As I get closer to my race, however, I prefer not to deplete my glycogen stores so much so I will usually eat something on the run.

Rather than take a gel every 30-45 minutes, I like to get a little in every mile. I once attended a seminar and the speaker likened fueling that way to an IV drip. No matter how you decide to fuel, if you’re running more than an hour and you find that you’re starving the rest of the day — and you’ve followed all the previous points — try eating on the run.

So let me know in the comments:

What’s your go-to immediately post run snack?

What treat do you crave as the miles get longer?

What’s your go-to post long run meal?