Running on Fuel

This post is for my friend Sarah from the From Scratch group.  In April we both signed up for the Hudson River Mohawk Half Marathon on 10-10-10.  Well, since then we sent in transfer requests and are now doing the Marathon – yup that would be 26.2 miles.   I still have my fingers crossed that I will be able to run in it as I have been recuperating from a knee injury.

Last week was my 35th birthday – entering a new age bracket.  I had a lovely birthday get-together with my husband who also happens to be my high school sweet heart along with 2 other high school friends one of which would be Chris the founder of From Scratch.  Chris for my birthday bought me the book, Nancy Clark’s Food Guide For Marathoners.  This came just at the right time as the week before I had gather many resources trying to figure out  how much protein, carbs, fruit, vegetables, water, goo etc.. I needed so I didn’t collapse on a training run.  When you are burning almost 1,200 calories on a long run….this is a much needed resource.  I was familiar with Nancy Clark and have been making her Banana Bread for about a year now as one of my pre run fuel snacks.   I make a couple and throw them in the freezer so they are also at hand.

Another thing, I have to carefully watch my calorie intake as well as fat, carbohydrates and protein.  I find if I don’t journal it then I can easily be way under for a day and then it makes for a terrible run and a feeling of being very sluggish and tired.  I use a great website which also has a free app for my phone:  My Fitness Pal.  Here I can easily log my food.  I have set my parameters so it not only tracks calories but everything else I need to know as well.  www.myfitnesspal.com

Banana Bread
Nancy Clark
3 large bananas, the riper the better
1 egg or 2 egg whites
2 tbsp. canola oil
1/3 cup sugar
¼ milk – (I use almond milk or water)
1 tsp. salt
1 tsp. baking soda
½ tsp. baking powder
1 ½ cups flour, preferably half white, half whole-wheat

1. Preheat oven to 350
2. 2. Spray a 9 x 5 inch loaf pan with cooking spray
3. In a large bowl, mash the bananas with a fork
4. 4. Add the egg, oil, sugar, milk and salt. Beat well, and then add the baking soda and baking powder
5. 5. Gently blend the flour into the banana mixture, Stir for 20 second or until moistened.
6. Pour the batter into the pan
7. Bake at 350 for 45 minutes or until a toothpick inserted near the middle coes out clean

YEILD: 1 loaf, 12 slice
Total Calories: 1,600
Calories Per Slice: 140
Carbohydrates: 24 g
Protein: 3g
Fat: 3g

Advertisements

4 Comments Add yours

  1. Sarah F says:

    Love your post Amanda. I think it’s something that women especially can overlook. I’ve heard lots of new runners say no to fuel because they’re out there to lose weight. They need to understand how to fuel properly for better performance and endurance. And then understand that if they do that and eat healthier foods the rest of the time that the weight will come on it’s own. But that while on a run they need the proper fuel!

  2. Amy says:

    found your blog last weekend, saw this post, joined MFP and have climbed down off that plateau i was stuck on! 🙂 Lost almost 6 pounds this week (and logged a lot of training miles!) Thanks for the tip! (adkwatergal on MFP)

Start a conversation --> We love feedback!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s