On Saturday, June 30, I ran 16.3 miles on hilly, rocky single track trails with a time of 4:01:06 and pace of 14:47 (yes, trail running is much slower than road running!) at Bear Run Nature Preserve in southwestern Pennsylvania. To attain the mileage I wanted, I ran the Black Loop, Orange Loop and White Loop. It was muggy, humid and about 80 degrees.
Two days prior to the run, I visited my favorite grocery store with my sons, Avie, 5, and Grey, 14 months at the time, and planned what I wanted to eat. Most of the food was purchased at the grocery store, Kroger in Suncrest Plaza,
Morgantown, W.V., while a few of the items were ordered from vitacost.com. The links give you an online ordering option with reviews and detailed descriptions.
In addition to fueling this long run, and all my races and runs since April 2, 2017, I pay careful attention to eating enough calories to maintain an adequate breastmilk supply for my now 15-month old son, Grey. When I'm with him, which, as a stay-at-home mom, is most of the time (except when I have some yoga classes to teach or trails to run) he nurses every hour or two, on demand, and all night. Choosing lactogenic foods ensures that I do not deplete milk supplies with endurance training and that Grey is happy and well-fed :)
With that said, what I eat on almost any given run is never the same. Sometimes I eat crystalized ginger, dates, figs, apples, oranges, pears or Larabars and drink carrot juice, black cherry juice, tart cherry juice or lukewarm Yerba Mate tea. Fuel choices change with the weather, season, time of day, running terrain (what I eat on a four-hour road run is different from trail) and my mood. What always remains the same is that I choose real food over gels and chews, which I tried for a couple of months this spring for the first time in 24 years of running and did not enjoy. Rather, I prefer the simplicity and satiety of food.
Today, I give you a list of the real food and drink I consumed before, during and immediately after this long, sweaty and enjoyable 16.3-miler. As one who leads an all-female trail running group, the Trail Run Tribe, I know that runners love to talk about food-on-the-run and are always experimenting to find sources that increase performance and recovery. Thus, I hope this list gives you some new, wholesome, healthy snack ideas for a challenging trail run... even if you're not breastfeeding ;)
1 TBSP raw date sugar
1 TBSP Brewer's Yeast
1 tsp Spirulina powder
1 tsp Barley juice grass powder
Room temperature water for blending
Click the following links to learn more about smoothie ingredients and tea:
9:25 a.m. Began running at Bear Run Nature Preserve