To Rest or Not To Rest Before a Long Run??

Workout:  3.3 mile run in 31:04

Welcome to Fitness Friday!  To new readers, I hope you enjoy my blog.  I am looking forward to reading more of your blogs.

So the big question for me today is: "Is it better to rest or not to rest before a long run/race?"   I couldn't decided on the answer to that question today. So I thought I would put it out there for ya'lls thoughts and opinions.

I decided to go ahead and do an easy short 3 mile run today, even though I've run the previous two days (5 and 6 miles) and have a long run (10 miles) planned for tomorrow.  My thoughts were that the run today would help to get my legs loose and not so tight for the early start.  At the same time I don't want them to be "too" tired.  They feel good at the moment, but do need some stretching.  Sometimes I take a rest day before long runs and races, sometimes I don't.  I really don't know what is better for you.   What do you think works the best?

The biggest issue I've been having lately isn't my legs being tired, but the bottom of my feet and heels are sore.  I think it is all the barefootin' I do around here plus the not very supportive sandels and flipflops.  I have been thinking about putting some cushioning insoles in my sneakers but I don't want that to screw up how my shoes feel or how I run.  What I really probably need to do is wear sneakers or supportive shoes during the day but I HATE HOT FEET!!  I love to be barefoot or in sandels so that would be a struggle for me.

Another quick thing to  share.... I've recently gotten addicted to smoothies and green monsters.  However, I was tired of the mess and cleanup using my big ol blender.  This week I purchased my new after a run, buddy - the Oster My Blend!

So nice!!!  Quick, easy to use and when I'm done with my smoothie, I just wash it out and fill it up with water to help increase my water intake throughout the day. I loved it after the first try and went and got my sister one as a belated birthday gift.  She loves hers too. 

QOTD:  Do you rest or not rest the day before a long run/race?  What works best for you?

Fitness Friday: Nutrition

One thing that I have picked up on quite a bit since I started running, training and reading all your blogs is how important and easy it can be to get good nutrition.  It is some imperative that we eat nutritious foods to fuel our bodies right for all the fitness fridays everydays.

This week I tried my first Green Monster smoothie and just love how nutritious it is.  I get tons of vitamins without having to take vitamins!!  So today for fitness friday I thought I would highlight the spinach, flaxseed and chia seeds that you find in Green Monster and share some of the benefits of those particular ingredients.

Spinach often scares away many people.  I'm not sure why...I don't recall ever having spinach growing up but I was always under the impression that it was YUCKY.  Now as a big girl, I realize that it really isn't that bad.  I've only prepared it a few ways - strawberry spinach salad, spinanch and articoke dip, and now Green Monsters.  But I am sure I've had it other ways and didn't realize it.  I was reading two of the recipes on the back of the spianch packaging that I want to try next. 

Here are some of the benefits of spinach: 

This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids. (source)  

Spinach is a heart-healthy food and can help lower blood pressure.  Spinach can also help with arthritis, osteoporosis, migraines and asthma because of the anti-inflammatory properties of some of the nutrients.  And of course spinach is an excellent source of iron which helps with increasing your energy levels.  Many times when I am feeling really run down, exhausted and lacking energy it is because my iron levels are low.  Now I have a delicious Green Monster way to get some iron without taking those awful tasting pills.

Flaxseed is a new ingredient for me.  I hadn't heard of flaxseed until I started reading Clean Eating Chelsey's and Bess Be Fit's blog.  They include flaxseed in a lot of their recipes and meals. 

What if flaxseed?  Good question I had to look it up this week.  According to Wikipedia, "Flax is annual plant with slender stems. Flax is grown both for its seeds and for its fibers. Various parts of the plant have been used to make fabric, dye, paper, medicines, fishing nets, hair gels, and soap. Flax seeds come in two basic varieties: (1) brown; and (2) yellow or golden. Most types have similar nutritional characteristics and equal amounts of short-chain omega-3 fatty acids."

Although flaxseed contains all sorts of healthy components, it owes its healthy reputation primarily to three ingredients:  1) Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s. 2)  Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75- 800 times more lignans than other plant foods. 3) Fiber. Flaxseed contains both the soluble and insoluble types. (source: WebMD)

Flaxseed may have a protective effect against cancer, prevent hardening of the arteries, lower cholesterol levels, and improve blood sugar.  Check out this site here for tips on buying, using, and storing flaxseed.  I've learned a few things just now by reading that site.  For example, I better go buy a grinder since ground flaxseed is better used by your body. Whole flaxseed can pass through your body without getting those great nutrients.

You can find flax seed in your grocery store in the flour, spice aisle.  I found it back in the organic, all natural section of our store. 

Chia is the other new to me ingredient also included in Green Monsters.  Chia is an edible seed that comes from the desert plant Salvia hispanica a member of the mint family that grows abundantly in southern Mexico.  Here's what one website says about chia seeds:

Chia is very rich in omega-3 fatty acids, even more so than flax seeds. And it has another advantage over flax: chia is so rich in antioxidants that the seeds don't deteriorate and can be stored for long periods without becoming rancid. And, unlike flax, they do not have to be ground to make their nutrients available to the body. Chia seeds also provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc. (Source:  Dr. Weil)

Chia seeds have a light nutty taste and are easy to add to recipes.  They are a complete protein and excellent source of calcium, magnesium, and iron.   You can sprinkle ground or whole chia seeds on cereal, in yogurt or salads, eat them as a snack, or grind them and mix them with flour when making muffins or other baked goods.

I hope you learned something new today.  I know I did.  Fitness isn't just about working out and getting exercise.  It goes hand in hand with nutrition and eating right to fuel yourself properly for whatever type of fitness you find yourself pursing. 

 

QOTD:  Have you heard of flaxseed or chia seeds before?  How do you use spinach, flaxseed or chia seeds?  I'm always looking for new recipes.