So…first of all to explain the title. I did my weekly long run yesterday, and I reached my peak distance before I start to decrease in my “tapering” leading up to the race (only 3 weeks from Sunday!)…this peak distance was 13 miles, also known as a half marathon. So that’s the first half…the other half comes from the fact that I only worked a half day today…hence why I had the time to run so far in the middle of the week.
I chose to do the long run yesterday so it would be out of the way for the weekend. It’s not that I really mind the long runs (well sometimes I do, depends on my mood), but they are, well, LONG…especially for someone like me who is not-so-speedy (I did my 13 miles in about 2 hours 40 minutes…so I’m expecting to finish the half around that time…I would LOVE to get 2 and a half hours, but don’t know if that’s gonna happen). It just frees up my Saturday a bit, allows me to go to Military Tone at the gym, and, since I’ll be out all day Friday, I don’t need to worry about getting to bed in good time.
The weather yesterday was supposed to be about 7 degrees with light rain, if my memory serves me correctly. Well, it certainly felt cooler than that, and although the first part of my run was precipitation-free, I was greeted with a lovely rain/snow mix for the second half . Other than the weather, the run went pretty well…I did a 7 mile loop then the same 6 mile loop I did for my 12 miler. I discovered again why I love mapymyrun so much. I went on the verify my 6 mile loop and to create a 7 mile run, but then discovered that I had created one last summer…and it was saved for me…so easy! If you are a runner and haven’t checked out this site, go now! It is so helpful if you need to figure out distances for runs (and you can do either miles or kilometres).
I was working today at a school about 30 minutes away, and had to be there for 11:45. So I got up a bit before 7, had the fibre one 100 cal bar and a glass of water (it worked last time, so if it ain’t broke, don’t fix it), left just after 7 and got back about 9:45. I did the usual stretch, Epsom salt soak and A5-35 rub, but I had to sort of rush through them since I was heading to work. This may be why I felt stiffer than I have been on the last couple of runs. I was actually so sore at school that when I had a 20 minute break, I went into the staff room and stretched again (I was REALLY glad no one walked in to see my stretching in my argyle sweater and dress pants).
I decided to structure my “eats” for the day as follows, given my schedule: eat a big breakfast/brunch after my bath (1round 10:30), take an apple to eat after school (they have their lunch early, so it was already over when I got there) while getting my snow tires off (yay!) and then have another snack when I got home before supper. So what did I eat for my post-run brunch? SO glad you asked!
I decided to jump on the “overnight oats” bandwagon that I’ve seen all over the blog world. For those of you who are new to this craze, over night oats are made by combining raw oats with a mixture of liquid ingredients and then refrigerating overnight for a delicious, cold version of oatmeal. Instructions for my version are below. I also had a salad with one of my quickie vinaigrettes (balsamic vinegar, flax oil (any oil will work, I just bought this ‘cause I felt like it was healthy), Dijon mustard, fat-free Italian dressing, a pinch of sweetener – combine all in a container and shake) that I had made the night before and an egg substitute omelette (instructions below as well).
Here are the before and after photos of my overnight oats, as well as the how-to. I’m calling them overnight pear oats because, like my clever fellow bloggers, I want to give them a cute acronym: OPO…I started with Pear Overnight Oats, but didn’t really like the way that acronym came out (you figure it out )!
Overnight Pear Oats (OPO)
1/2 cup unsweetened almond milk
1/4 cup fat-free plain yogurt
1 pear (I used Bosc, they’re my fav), grated on the coarse side of a box grater
1/3 cup old-fashioned rolled oats
A couple shakes of cinnamon and Epicure Gingerbread Spice
A dash of brown sugar twin (or your choice of sweetener)
Combine all ingredients in a cereal bowl. Cover and refrigerate overnight. Open your fridge in the morning, remove plastic wrap and enjoy…you have no breakfast prep to do!
I thought this turned out pretty well, but I want to play a bit with the ingredients/combinations/proportions. What I did like about the OPO was the lack of A.M. prep….if I hadn’t just run 13 miles, this would be enough for me as a breakfast on its own, especially on a morning when I was in a rush and didn’t have time to make breakfast. But, since I had just run 13 miles, I made the omelette you’ll read about below…I am more of a sweet breakfast gal, so I don’t make omelettes that often, but when I do, they’re some variation on this recipe.
Veggie and Cheese Omelette
Sauté veggies of your choice (this time it was broccoli, onion and red pepper) in a small non-stick frying pan that has been preheated to medium-high and sprayed with cooking spray, until tender-crisp (3 to 5 minutes), season with salt and pepper.
Reduce heat to medium-high. Pour in half a cup of fat-free liquid egg substitute (this time, it was Southwestern egg substitute, I always buy plain, but my mom was doing the shopping and she bought this stuff by accident…it’s actually pretty good though). Add a bit more salt and pepper, cook until partially set, then flip. Sprinkle with a couple of tablespoons of light cheese (Tex-Mex this time), then cover the pan and let the omelette cook through and cheese melt (another 2 or 3 minutes).
I will say that I am by NO MEANS an omelette chef. I haven’t mastered the art of the graceful flip, and my omelettes certainly wouldn’t win any beauty contests…but they taste good, so that works for me. This meal did the trick in satisfying the half marathon hunger. It had a nice combo of protein, fat and carbs, and I really wasn’t that hungry for the rest of the day (I was a little hungry right after I ate, but was less so as the day went on…does that ever happen to anyone else?
Have you ever tried overnight oats? Any tips and tricks for me? What’s your go-to post-workout meal?