January Recap: Nutrition and Mileage Buildup

I am back to doing an EARLY Saturday morning long run and I remember now how enjoyable they are. Like many, I have a pretty hectic work week so I like starting off the weekend with something to clear the mind. While others may prefer to sleep in, I like to wake up early, eat something, and start running while it is still dark. There is something about running for the first segment in the dark with no sign of another human that is truly calming. I can also be back home by 10:00 am ready to enjoy the weekend with my family. As much as I like racing, these long training runs may be my favorite part of ultra running.

January was a very consistent month for me. I ran every Tuesday, Wednesday, Thursday, and Saturday with the exception of New Year's Day. I did not run a single Sunday, Monday, or Friday. The graph below shows my very slow weekly mileage build-up ever since I returned from my post-ironman running hiatus.

I ran a total of 167.95 miles in 21 hours, 30 minutes, and 10 seconds during January (7:30 pace). My long runs of the month were 15, 17, 20, and 21 miles. My pace on the long runs has been sub 8:00. Once I am able to train on the trails my pace will slow down to where it is supposed to be. Weekday runs were between 5 and 8.5 miles long.

We finally had a week of really cold weather with negative temperatures. I had one of those runs where I can fill half of the laundry machine with the clothes I wore. My water bottles also do not handle the weather very well. A Gatorade slushy is just not all that great when temps are below 10 degrees.

I also found my favorite shoe, the Saucony Mirage 2, on clearance so I bought six pairs. I may have enough for the year, but I would not be surprised if I still have to buy one more pair.

 A large focus for me has been my nutrition this month. On January 29th I did a one day study of my nutrition. This is pretty representative of a normal weekday for me over the past few weeks.  I started the day with a 8.5 mile run.

Fish Oil: 35 cal, 1 g carbs, .5 g protein, 3 g fat

Morning 6:15 - Post workout smoothie
8 oz apple juice 110 cal, 28 g carbs
1 scoop protein powder 150 cal, 8 g carbs, 25 g protein, 2.5 g fat
2 cups frozen strawberries 80 cal, 22 g carbs, .2 g protein
1 banana 105 cal, 27 g carb, 1.3 g protein, .4 g fat
Total: 445 cal 85 g carbs, 26.5 g protein, 2.9 g fat

Morning snack 8:00 - Energy trail mix
Dried cranberries, almonds, cashews: 525 cal 49 g carbs, 14 g protein, 35 g fat

First and Second Lunch 10:30,1:30 - Salad
1/2 cup spinach 12 cal, 2 g carbs, 3 g protein
2 hard boiled egg whites 34 cal, .4 g carb, 7.2 g protein, .2 g fat
1 cup cauliflower 25 cal, 5.3 g carb, 2 g protein, .1 g fat
1 cup broccoli 31 cal, 6 g carbs, 2.6 g protein, .3 g fat
1/2 cup carrots 40 cal, 9.6 g carbs, .8 g protein
1/2 cup celery 8 cal, 1.8 g carbs, .4 g protein, .1 g fat
1 cup turkey 120 cal, 26.4 g protein, 1.2 g fat
1/2 cup raisins 260 cal, 62 g carbs, 2 g protein
1 roma tomato 11 cal, 2.4 g carbs, .5 g protein, .1 g fat
Total: 541 cal 89.5 g carbs, 44.9 g protein, 2 g fat

Dinner 5:30 - Asparagus and mushrooms wrapped in chicken
1 chicken breast 220 cal, 48 g protein, 3 g fat
1/2 can mushrooms 18 cal, 6.7 g carbs, 1.3 g protein, .2 g fat
asparagus 30 cal, 6 g carbs, 3.3 g protein, .1 g fat
Total: 268 cal 12.7 g carbs, 52.6 g protein, 3.3 g fat

Night snacks
4 oz apple juice 55 cal 14 g carbs
1 golden delicious apple 82 cal 22.4 carbs
1 banana 105 cal, 27 g carb, 1.3 g protein, .4 g fat
Total: 242 cal 63.4 g carbs, 1.3 g protein, .4 g fat

Grand Total: 2056 cal 300.6 g carbs, 139.8 g protein, 46.6 g fat
Percentage breakdown by calories: 55% Carbs, 26% Protein, 19% Fat

Just to be clear, I do eat whatever I feel like a couple meals per week. I am not trying to do any strict diet here. I consumed a Big Mac in the month of January. My weight has been steady through this process just a few pounds above my ideal racing weight.

Over the last days of the month I experimented with making my own salad dressing. It is a way to add some "healthy fat" to my diet and it is delicious.
- 3 parts extra virgin olive oil
- 2 parts lemon juice
- healthy amount of cayenne pepper
- garlic powder

Race countdown:
7 weeks until Clinton Lake 30 Mile Trail Run
14 weeks until Ice Age Trail 50 Mile Trail Run
28 weeks until Leadville 100 Mile Trail Run