Fueling for Intense Workouts

I’ve been trying to decided how or if I’m going to change my nutrition intake for the next 18 weeks. For the most part, I think I’m going to keep it simple and similar to how I’m eating now. I’m definitely going to pay attention to my water intake and make sure I hydrate properly. I’m also going to play around with my fuel intake during my long runs. As long as I’m getting in enough carbohydrates, it basically comes down to experimenting with the different types of fuel (gels, blocks, candy) and when I eat them. Here are some recommendations regarding fuel intake when participating in intense workouts typically lasting longer than an hour.

Pre-exercise

Approximately 1 hour prior to an intense workout session, you should have a small carbohydrate snack. Examples might be banana, small bowl cereal, 1/2 bagel, etc. If you have a sensitive stomach, it might be a good idea to stay away from high fiber foods and coffee. I personally cannot run with a lot of food in my stomach, so I typically eat a banana about 40 minutes prior to my long run and sip on some coffee. The coffee doesn’t bother me. I recommend trying different foods/beverages to see what works for you.

During exercise

It’s a good idea to take in carbohydrates, electrolytes and fluids for intense workouts lasting longer than an hour. I recommended consuming 30-60 gm carbohydrates/hour. If you can handle an increase amount of times you take in fuel, try taking in ~ 50 calories (1/2 gel, 2 blocks, 8 oz sport drink) every 15-20 minutes. Personally, I eat an energy gel about 4.5 miles into my long run and continue to take in fuel every 45-60 minutes. Right now, this strategy works for me. I will of course adjust the amount and time of fuel intake based on my how my long runs turn out. I recommend figuring out what works for you. Some people prefer to eat gummy bears, packets of honey, blocks or sport drinks. I would stay away from foods high in protein and fat, since it takes your body longer to digest them and they do not provide the energy your body needs for high endurance.

How to Fuel for the Long Run Energy Gel

Post-exercise

Consume a meal of carbohydrates and protein approximately 30 minutes after an intense workout. If you are unable to eat 30 minutes after working out, try having a smoothie/shake with carbohydrates and protein 10-15 minutes after your workout then eat a small meal 60-90 minutes later. Consume normal meal and beverage intake to restore hydration status. Drink 2 cups (16 ounces) of water for every pound lost.

I know I’ve said this several times through out this post, but seriously figure out what works for you through trial and error. Everyone has a different tolerance level and what works for me might not work for you. Just make sure you are taking in enough energy and fluids for optimal performance.

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Do you prefer gels, blocks, sport drinks or candy?

---I prefer gels because I do not like to chew and run at the same time. I also do not like sport drinks during my long runs. After my runs, I don’t mind them.

Home Workout: Booty Burn

I hope you all are having a great day. I’ve been working on loads and loads of laundry. All day… laundry. Ugh. My workout was a nice break.

Today’s workout is all about the booty. All you need is a stopwatch to record how long it takes you to complete the workout. Complete the exercises as fast as you can while maintaining proper form.

Home Workout Booty Burn

I was able to complete this workout in 14 minutes and 2 seconds. As soon as I was done, my bum was sore. I’ll definitely feel the pain tomorrow.

Have a great day.

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What’s your favorite booty burn exercise?

---Side jump lunges and deadlifts are my favorite.

Marathon Training Week 1

Happy Memorial Day.

Today was my morning to sleep in while my husband got up with the twins. I slept until 8:30am. Actually, I woke up around 6:30am and made myself stay in bed until 8:30am. I refuse to get up early.

I had a great first training week. I know that I’m in the “honeymoon” phase of training and honestly I’m going to enjoy every minute of it. I also know that this won’t last and I will have to dig deep not to get burned out.

Monday- Off. I spent most of the afternoon decorating the Memorial Day cake.

Tuesday- Tempo 5.1 miles and 4 min Tabata Fun

This was a good run. I ran 2 warm up miles at 10:00 min/m, 1.6 tempo miles with peak at 8:34 min/m and 2 cool down miles. For me, 2 miles is too much for a cool down. The first cool down mile I ran at 10:00 min/m pace which was too slow and taking too long. The last cool down mile I sped up and progressed my pace to 8:34 min/m. I’m going to cut my cool down to one mile during my next tempo run. I’m also going to increase my tempo pace. I had too much energy left at the end of the run.

faster you runSource

Wednesday- Off

Thursday- 16 min Tabata Fun

Friday- Hills 3 miles and 50 hanging knee raises, 50 push ups

This workout kicked my butt. I warmed up with 5 min and ran 2 min for each incline change of 1, 2, 1, 3, 1, 4, 1, 5. Then I ran 1 min for each incline change of 4, 3, 2, 1 and cool down for 5 min. Not too bad. I had originally planned to run outside, but ended up running on the treadmill. I also wanted to run up to 7% incline and work my way down. Oh well.

Saturday- Off

Sunday- Long run 8 miles

I had a great long run. I wanted to run near 10:00 min/m and ended up with 9:54 min/m pace. I didn’t want to push it too much on pace so I’m happy with this run. I brought my Nathan handheld water bottle and my arm was exhausted at the end of the run. I’ve always used a fuel belt and cannot decide which I like better. I ate a Gu at 5 miles right after a small hill climb. It was my first time using a Gu; I usually eat the blocks. I definitely like the Gu better, but it is still difficult eating while running. I really felt the Gu kick in around 6 miles and was able to have a strong finish.

Week 2 marathon training will include 2 HIIT, negative split, speed work and long run.

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How do you like Gu?

-I thought it tasted ok. It was definitely easier to eat than the blocks.

Random Thoughts

Happy Friday.

1. This weekend is turning out to be great. My husband was off yesterday and doesn’t go back to work until Tuesday. That is 5 whole days of family fun. Tomorrow morning we are planning to go to the orchard to pick fruits and vegetables. Like I said, family fun.

2. Earlier this week, I used my Amazon birthday gift card on some running gear. I bought The Stick and a Nathan Quickdraw Handheld water bottle. My husband told me I buy silly stuff when he opened The Stick box. He used it on himself and now is always asking me to rub his arm. He uses it all the time. I think I have used it a total of 3 times. I also bought the journal to log my dysfunctions and because I like the quotes.

Birthday running gear

3. Tuesday, I ran a tempo of 5.1 miles with a peak 8:34 min/mile. It was a great run, but I could have pushed harder. I had too much energy left at the end of the run.

4. Today, I ran my first hill workout on the treadmill. It has been a little over a year since I had run any type of hills. I had planned to run at a nearby parking garage, but I didn’t wake up early enough. It was probably a good decision because it is crazy windy outside. My run didn’t go as I planned. I had planned to run at marathon pace and up to 7% incline. I ended up running about 30 seconds slower than my marathon pace and up to 5% incline. I was bummed I wasn’t able to meet my expectations. At least now I know where my fitness level is regarding hills.

Instant gratification

5. I’m regretting the huge pan of chocolate chip cookies I made last night. I have eaten way too many cookies today. They are thick, chewy and delicious. I’m not a big fan of chocolate chips, so I made half with chocolate chips and the other half without chocolate chips.

6. I love the movie Scott Pilgrim vs. the World. Every time I watch this movie it makes me laugh.

7. Sam had a blast at Lowes the other day. My husband gave him a small rake to hold; he was so proud of himself. He kept raising it above his head while laughing. Silly baby.

Sam shopping for man stuff

Elena didn’t have as much fun. She was ready to leave and eat dinner. She kept signing for milk and crackers over and over.

Elena wishing to leave

8. There is a cold front coming in this weekend, so I’m hoping for cool temperatures for my Sunday long run. I’m trying to decide if I should bring fuel for the run. I’m running 8 miles and I don’t normally bring fuel for anything less than 10 miles. I thought I would bring something so I can get my body used to it while running.

Have a great weekend.

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Any big plans this weekend?

Do you have any runs planned for the weekend?

How many miles do you run when you start to take in fuel?

Memorial Day cake

My husband’s work had a barbeque this afternoon and to celebrate I made them a Memorial Day cake.

Memorial Day Cake 3

Memorial Day, May 28, is a special day honoring the men and women that died serving our wonderful country. My husband and I were both in the military and have had several family members that were in the military, too. Unfortunately, we have known veterans that passed away while serving our nation. This is a day when we commemorate the fallen veterans.

Memorial Day also marks the beginning of summer. Summer means shorts and dresses, ice cream, beach, grilling delicious foods and warm weather.

To celebrate the holiday, I made a French Vanilla and Rich Chocolate cake with a dulce de leche filling, crumb coated in vanilla buttercream and covered with marshmallow fondant.

Stiff Buttercream

This is a bowl of the stiff buttercream I used to make the dam. I almost always make a dam, especially when the filling has a thin consistency. To get the buttercream stiff enough for the spatula to stand, I added extra powder sugar to a small container of medium-thin consistency icing.

Memorial Day Cake Buttercream Dam and Filling

I made a tall dam and filled my cake with dulce de leche buttercream. When you use a dam, you want to make sure your filling is just below the top of the dam.

Memorial Day Cake Rich Chocolate and French Vanilla

The bottom layer is a French Vanilla cake and the top layer is a Rich Chocolate cake.

Settling a Crumb Coated Cake

After crumb coating the cake, I placed plastic wrap and two magazines on top of the cake. This helped settle the cake some before I covered it with fondant.

Memorial Day Cake2

I covered the cake with white marshmallow fondant. I colored a small amount of fondant red and blue to make the stars and stripes.

To make the strips, I rolled out red fondant and used 1” ribbon cutter. To make the stars, I rolled out red, white and blue fondant and used different sized star cutters. I used water to adhere the stars and stripes to the cake.

Memorial Day Fondant Cake

Birthday cake

How do you celebrate Memorial Day? Any big plans?

My Training Plan for the St. George Marathon

Yesterday was a busy day. My husband’s work is having a barbeque tomorrow and I promised him I would make a cake. I baked the cakes Sunday and made two different buttercreams, my regular buttercream and a dulce de leche buttercream. The ducle de leche buttercream was used as the filling. The cake was covered and decorated with fondant.

I have a few more photos to edit then I will post the cake details and pictures.

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I had a great weekend. Saturday, I woke up early and ran my long run for the week, 7 miles.

Long Run

I would have like to run faster, but there was a strong headwind. Overall, I had a great run.

I also finished writing my training plan for the St. George Marathon. I have a feeling it might be a little ambitious, so there is a possibility I will have to scale down some of the runs.

I plan to run 3 days (4 days if absolutely needed) a week, 1-2 HIIT and 2 rest days. One week will include a tempo, hill and long run. The next week will have a negative split, speed and long run. I will alternate these runs every week. If I need to add a fourth day, it will be an easy slow run. My training begins this week, 20 weeks before the race. If you would like to see the entire plan, let me know and I’ll post it.

The course has about 4 miles uphill and the rest are mainly downhill. I don’t ever run hills, so I want a good portion of my training to focus on hills, especially downhill.

My goals:

  1. Have a great marathon and finish strong with no time limit.
  2. Finish under 4:30.
  3. Finish under 4:10.

Other things I want to focus on during the next 20 weeks are nutrition/hydration and early morning runs. I live in the desert and the summers here are brutal. Waking up early to run and staying hydrated will definitely make or break my runs and goals.

Weekly workouts copy

Last week workouts.

Monday Bodyrock.tv Week 2 Day 2 and Plank Off
Tuesday Run 4 miles and Plank Home Workout: Tabata Fun
Wednesday Home Workout: Tabata Fun and Plank
Thursday Off 2 mile run
Friday Run 5 miles and Plank Off
Saturday Off Run 7 miles
Sunday Run 7 miles and Plank Off

This week workouts.

Monday Off
Tuesday HIIT and Plank
Wednesday Tempo
Thursday Off and Plank
Friday Hills
Saturday Off and Plank
Sunday Long run

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How do you feel about hill running? Do you use them as part of your training?

Do you set goals for your races or do you race for fun without goals?

How to Make A Ruffled Fondant or Gum Paste Flower

I love making ruffled flowers to dress up my cakes. I almost always make these flowers because they’re quick and easy to put together. I have used them on several of my cakes.

I almost always use gum paste when making flowers or anything I want to dry quickly. If I’m making something that I want to dry a little slower, so I have more time to manipulate it, then I will use a 50/50 mix (half gum paste, half fondant) or fondant with tylose. I recommend using gum paste or a 50/50 mix.

This pink ruffled flower is made of fondant with tylose.

How to make pink ruffled fondant flower

I began by rolling out pink fondant, on a slightly greased (shortening) surface, a little thinner than 1/8” in thickness. I used my large and medium size circle cutters to make several circles. I kept the circles I wasn’t using under plastic wrap to prevent them from drying out.

How to make a fondant ruffle flower 1

I gently rolled the back of a paintbrush back and forth to create the ruffles. This was done on a thin (Wilton) foam pad that was dusted with a light layer of powder sugar.

How to make a fondant ruffle flower 2

I did this all the way around the circle.

How to make a fondant ruffle flower 3

I covered the top of a small bowl with foil to create a shallow bowl. This was done to shape my flower. I used small pieces of rolled paper towel under some of the ruffles to help them keep their shape.

How to make a fondant ruffle flower 3a

I painted a small amount of sugar glue in the center of the flower before adding another ruffle layer. I continued with all of the above steps until I made enough ruffles. For the center, I rolled a small amount of fondant into a ball then flattened it some. I painted a small amount of sugar glue on the center of the flower and the on bottom of the ball and placed the ball on the flower. I painted the center ball with sugar glue and placed white sugar pearls on it. I recommend using white gum paste or 50/50 mix for the center ball, especially when using white sugar pearls.

How to make a fondant ruffle flower 5

I ended up using 4 ruffled circles to make this flower.

Pink Ruffled Fondant Flower (5 of 5)

This is an example of white gum paste ruffled flower with a pink sugar pearl center and pearl dusting on the flower.

flower on cake

Here is another example of a ruffled gum paste flower.

White Gum Paste Ruffled Flower with a Pink Sugar Pearl Center

This is an example of a ruffled gum paste flower without the sugar pearl center. I kept adding ruffled flowers until the center was full, about 5 ruffled circles.

Purple Ruffled Gum Paste Flower 2

The white color on the ruffles is powder sugar. I used vodka to remove the powder sugar. The alcohol evaporates quickly, leaving a clean and dry flower.

Purple Ruffled Gum Paste Flower

I hope you all found this tutorial to be helpful. Happy caking.

Birthday cake

Do you have a go to flower or design?

Do you prefer to use gum paste, 50/50 mix or fondant with tylose when making flowers?

I’m Running the St. George Marathon and Home Workout: Tabata Fun

Great news… I am running the St. George Marathon. This is the first time I registered for this marathon. I’m super excited. I don’t have my training planned yet, but I do know I’m going to include speedwork and definitely hills. This course is mainly downhill, but it does have several miles of uphill. I also haven’t figured out my goals yet. As soon as I have it all figured out, I will post it on the blog.

sgmlogo

My home workout this week focuses on Tabata training.

The tabata method is 20 seconds of maximum work followed by 10 seconds of rest for 8 rounds. This comes out to a 4 minute workout. These workouts are effective at burning fat while maintaining muscle. You will need an interval timer for this workout.

Home Workout Tabata Fun copy

You will complete each 4 minute workout separately for a total of 16 minutes. Complete the exercises as fast as possible while maintaining proper form and record your results in your workout notebook.

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Have you ever done a Tabata workout?

Do you follow training plans or make it up as you go?

My Mother’s Day Weekend and Weekly Workouts

Happy Monday. I hope you all had a wonderful weekend. My weekend began on Friday when I met a girlfriend for lunch, wine and shopping.

We had lunch at Yard House and shopped at several cute boutiques.

photo 2 (3)photo 1 (3)

Can you tell I like blue? I ended up buying the top dress, but I think I might need to go back for the bottom dress.

photo 3

Isn’t this a great toy house? I’m trying to talk my husband into buying this house.

photo 4

Not for my kids, but for me. I can see it now. I’m sitting at the table with a glass of wine and my People Style Watch Magazine. Of course, I will have the A/C blasting and the Today Show on TV. Oh and the kids would be playing in their play room. This would be all mine. Doesn’t it look like the perfect place to hide?

Sat Run

I had a great run on Saturday even though the desert sun was beating down on me and it was 90 degrees outside. I felt really strong during this run. I will probably have to start running on the treadmill since it is so hot outside. It’s supposed to be 102 degrees on Thursday. I’m not looking forward to the summer heat.

Courtney Love Quote

We celebrated Mother’s Day at our favorite Greek restaurant and picked up frozen yogurt at Golden Spoon. Yum

photo 2 (2)photo 1 (2)

I had a wonderful Mother’s Day with my two favorite babies, my loving husband and my silly dog.

Xena

Life is good. ;)

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My planned weekly workouts hardly ever go as planned. There are many times when life gets in the way and I have to rearrange my workouts. I thought I would show you last week’s planned workouts and what my workouts really looked like.

Last week:

Monday Home Workout: Cardio and Abs, plank for 1:29 min
Tuesday Bodyrock. tv day 4, Bodyrock Day 5, plank 2:12 min
Wednesday Running Intervals, plank 2:20 min
Thursday Off, Bodyrock Day 4, plank 2:31 min, run 3.5 miles
Friday Run 5 miles, Off
Saturday Off, Run 5 miles
Sunday Run 7 miles, Off- I really wanted to run, but it was so hot outside… ugh.

This weeks plan:

Monday Bodyrock.tv Week 2 Day 2 and Plank
Tuesday Run 4 miles and Plank
Wednesday Home Workout: Tabata Fun (I’ll post soon) and Plank
Thursday Off
Friday Run 5 miles and Plank
Saturday Off
Sunday Run 7 miles and Plank

The St. George Marathon lottery results will be posted this evening… my fingers are crossed.

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Are you a fan of Greek food?

Do you have a special place where you can get away like my fantasy toy house?

Any great workouts this past week?

Happy Mother’s Day


Happy Mother’s Day to all you amazing moms. I hope your day is filled with love and shared with your beautiful children.

Babies and Me Sleeping

Twins and Me

Babies and Me

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