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Titlemommy run fast

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Description running mom and spin instructor, passionate about feeding my family healthy, whole foods.

Length: 89, Words: 13
Keywords running, spinning, spinning for runners, healthy toddler snacks, healthy snacks, homemade snacks, vegetarian recipes, running mom, running tips, cross training for runners, running while pregnant, healthy kids lunch, inspiring runners,
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H2 1
H3 5
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H1
mommy, run fast!
doing less now to get stronger later
5k training and meal planning
how to turn anxiety into adrenaline on race day
my journey back to the marathon
switch to 5k training recap + meal planning
run your fat off
sustainability and #thewholeyou
newport 10k race recap
recovery week + meal planning
what i eat the week before and after a half marathon
H2
H3
main menu
post navigation
post navigation
archives
recent posts
H4
H5
H6
strong
do you build in weeks of the year to cut way back or switch to cross training?
are you injury prone or are you one of the lucky few?
sunday: 
monday:
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thursday: 
friday: 
saturday:
meal planning:
sunday:
monday:
tuesday:  
wednesday: 
thursday: 
friday:
saturday: 
have you ever done a one mile race?
are you a sweets or salty person? or both?
what is your weak spot in a race?
are you nervous or excited at the start? have you considered the relationship between anxiety and adrenaline before?
what drives your running?
do you have age-related goals?
sunday: 
monday:  
tuesday:
wednesday: 
thursday: 
friday: 
saturday:
meal planning:
sunday:
monday: 
tuesday:  
wednesday:
thursday: 
friday:
saturday: 
do you have any mother’s day plans?
are you a sauerkraut fan? i find people either love it or hate it!
have you tried any of prana’s clothing line?
what’s your go to snack lately?
coffee
music
race:
do you race 10ks or do you prefer longer (or shorter) distances?
what’s your least favorite distance?
sunday: 
monday:  
tuesday:
wednesday: 
thursday: 
friday:
saturday:
meal planning:
sunday:
monday: 
tuesday:  
wednesday: 
thursday: 
friday:
saturday: 
do you save bones to make your own broth?
have you done back to back races? was it successful, or awful?
do you change your eating before and after a race?
what pre-race dinner or breakfast work well for you?
b
do you build in weeks of the year to cut way back or switch to cross training?
are you injury prone or are you one of the lucky few?
sunday: 
monday:
tuesday:
wednesday: 
thursday: 
friday: 
saturday:
meal planning:
sunday:
monday:
tuesday:  
wednesday: 
thursday: 
friday:
saturday: 
have you ever done a one mile race?
are you a sweets or salty person? or both?
what is your weak spot in a race?
are you nervous or excited at the start? have you considered the relationship between anxiety and adrenaline before?
what drives your running?
do you have age-related goals?
sunday: 
monday:  
tuesday:
wednesday: 
thursday: 
friday: 
saturday:
meal planning:
sunday:
monday: 
tuesday:  
wednesday:
thursday: 
friday:
saturday: 
do you have any mother’s day plans?
are you a sauerkraut fan? i find people either love it or hate it!
have you tried any of prana’s clothing line?
what’s your go to snack lately?
coffee
music
race:
do you race 10ks or do you prefer longer (or shorter) distances?
what’s your least favorite distance?
sunday: 
monday:  
tuesday:
wednesday: 
thursday: 
friday:
saturday:
meal planning:
sunday:
monday: 
tuesday:  
wednesday: 
thursday: 
friday:
saturday: 
do you save bones to make your own broth?
have you done back to back races? was it successful, or awful?
do you change your eating before and after a race?
what pre-race dinner or breakfast work well for you?
i
em do you build in weeks of the year to cut way back or switch to cross training?
are you injury prone or are you one of the lucky few?
sunday: 
monday:
tuesday:
wednesday: 
thursday: 
friday: 
saturday:
meal planning:
sunday:
monday:
tuesday:  
wednesday: 
thursday: 
friday:
saturday: 
have you ever done a one mile race?
are you a sweets or salty person? or both?
what is your weak spot in a race?
are you nervous or excited at the start? have you considered the relationship between anxiety and adrenaline before?
what drives your running?
do you have age-related goals?
sunday: 
monday:  
tuesday:
wednesday: 
thursday: 
friday: 
saturday:
meal planning:
sunday:
monday: 
tuesday:  
wednesday:
thursday: 
friday:
saturday: 
do you have any mother’s day plans?
are you a sauerkraut fan? i find people either love it or hate it!
have you tried any of prana’s clothing line?
what’s your go to snack lately?
coffee
music
race:
do you race 10ks or do you prefer longer (or shorter) distances?
what’s your least favorite distance?
sunday: 
monday:  
tuesday:
wednesday: 
thursday: 
friday:
saturday:
meal planning:
sunday:
monday: 
tuesday:  
wednesday: 
thursday: 
friday:
saturday: 
do you save bones to make your own broth?
have you done back to back races? was it successful, or awful?
do you change your eating before and after a race?
what pre-race dinner or breakfast work well for you?
Bolds strong 66
b 66
i 0
em 66
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debbie http://www.coachdebbieruns.com/
running coaches corner http://suzlyfe.com/running-and-fitness/running-coaches-corner/
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marcia http://www.marciashealthyslice.com/
nicole http://www.fitfulfocus.com/
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13 replies http://www.mommyrunfast.com/doing-less-now-to-get-stronger-later/#comments
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  http://www.mommyrunfast.com/new-half-marathon-pr-finally/
quinoa power bowl with lemon tahini dressing http://www.mommyrunfast.com/quinoa-power-bowl-with-lemon-tahini-dressing/
baked salmon one pot meal http://www.cottercrunch.com/superfood-baked-salmon-recipe-paleo/
chocolate chip cheesecake dip http://www.paleorunningmomma.com/cheesecake-dip-paleo-vegan/
ilka http://www.ilkasblog.com/
angela, http://www.marathonsandmotivation.com/
tricia http://www.misssippipiddlin.com/
hoho https://hohoruns.blogspot.com/
uncategorized http://www.mommyrunfast.com/category/uncategorized/
8 replies http://www.mommyrunfast.com/5k-training-and-meal-planning/#comments
how to turn anxiety into adrenaline on race day http://www.mommyrunfast.com/how-to-turn-anxiety-into-adrenaline-on-race-day/
http://www.mommyrunfast.com/how-to-turn-anxiety-into-adrenaline-on-race-day/
laura http://www.mommyrunfast.com/author/admin/
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favorite mental toughness takeaways http://www.mommyrunfast.com/racing-mental-strategies/
podcast tina muir did with bhrett mccabe. http://tinamuir.com/bhrett-mccabe/
turn anxiety into adrenaline on race day! https://twitter.com/share?text=turn+anxiety+into+adrenaline+on+race+day%21+&via=mommyrunfaster&related=mommyrunfaster&url=http://www.mommyrunfast.com/how-to-turn-anxiety-into-adrenaline-on-race-day/
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my journey back to the marathon http://www.mommyrunfast.com/my-journey-back-to-the-marathon/
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  http://www.mommyrunfast.com/new-half-marathon-pr-finally/
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run your fat off http://www.mommyrunfast.com/run-your-fat-off/
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laura http://www.mommyrunfast.com/author/admin/
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join me for a webinar next week https://docs.google.com/forms/d/e/1faipqlsfqwqd_n8-0bbsbboe5qvvy6atsaywurmue4bg0rbwxzn7ebw/viewform
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debbie http://www.coachdebbieruns.com/
running coaches corner http://suzlyfe.com/running-and-fitness/running-coaches-corner/
patty http://www.noguiltlife.com/
erika http://www.mcmmamaruns.com/
marcia http://www.marciashealthyslice.com/
nicole http://www.fitfulfocus.com/
annmarie http://www.thefitfoodiemama.com/
michelle http://www.fruitionfitness.com/
jen http://www.prettylittlegrub.com/
uncategorized http://www.mommyrunfast.com/category/uncategorized/
15 replies http://www.mommyrunfast.com/newport-10k-race-recap/#comments
recovery week + meal planning http://www.mommyrunfast.com/recovery-week-meal-planning-3/
http://www.mommyrunfast.com/recovery-week-meal-planning-3/
laura http://www.mommyrunfast.com/author/admin/
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  http://www.mommyrunfast.com/new-half-marathon-pr-finally/
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what i eat the week before and after a half marathon http://www.mommyrunfast.com/what-i-eat-the-week-before-and-after-a-half-marathon/
http://www.mommyrunfast.com/what-i-eat-the-week-before-and-after-a-half-marathon/
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stridebox https://stridebox.com/
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rachel http://www.runningonhappy.com/
lora http://www.crazyrunninggirl.com/
debbie http://www.coachdebbieruns.com/
running coaches corner http://suzlyfe.com/running-and-fitness/running-coaches-corner/
patty http://www.noguiltlife.com/
erika http://www.mcmmamaruns.com/
marcia http://www.marciashealthyslice.com/
nicole http://www.fitfulfocus.com/
annmarie http://www.thefitfoodiemama.com/
michelle http://www.fruitionfitness.com/
jen http://www.prettylittlegrub.com/
uncategorized http://www.mommyrunfast.com/category/uncategorized/
17 replies http://www.mommyrunfast.com/what-i-eat-the-week-before-and-after-a-half-marathon/#comments
older posts http://www.mommyrunfast.com/page/2/
- https://www.facebook.com/mommyrunfast
- https://twitter.com/mommyrunfaster
- http://pinterest.com/mommyrunfast/
- http://mommyrunfast.com/feed
- http://followgram.me/mommyrunfast/
visit laurapeifer.com. http://laurapeifer.com
doing less now to get stronger later http://www.mommyrunfast.com/doing-less-now-to-get-stronger-later/
5k training and meal planning http://www.mommyrunfast.com/5k-training-and-meal-planning/
how to turn anxiety into adrenaline on race day http://www.mommyrunfast.com/how-to-turn-anxiety-into-adrenaline-on-race-day/
my journey back to the marathon http://www.mommyrunfast.com/my-journey-back-to-the-marathon/
switch to 5k training recap + meal planning http://www.mommyrunfast.com/switch-to-5k-training-recap-meal-planning/
- http://www.mommyrunfast.com/coaching-services/
- http://www.bloglovin.com/en/blog/3590321
- http://www.integrativenutrition.com/health-coach-starter-guide?erefer=0015000000gtdlnaas
- http://www.integrativenutrition.com/go/healthy-snack-recipes?erefer=0015000000gtdlnaas
- http://www.mommyrunfast.com/coaching-services/
- http://bit.ly/ol4twt
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mommy, run fast! search main menu skip to primary content skip to secondary content homehome 5 day reset about contact disclaimer, affiliates and privacy policy media/sponsor family recipes search recipes vegetarian black beans in the crockpot what’s for dinner? need a coach? health coaching running coach services testimonials pregnancy runners reset non-diet, non-detox, 90/10 group program sugar detox shaklee tips and training races virtual run series fall 5 and10 registration spring 5 by the 5th post navigation ← older posts doing less now to get stronger later posted on may 24, 2017 by laura 13 hi friends, after a really strong 12 miler saturday, i felt the same old shin tenderness pop back up again.  i ran sunday and felt okay.  on monday, i headed to a trail thinking that would be a better option but it started to hurt on the downhill portion so i quit one mile in to be conservative, and finished up on the spin bike instead. i’ve been here before, as many of you know! so i’m not panicking.  i know i’ve caught it before it progresses to anything serious.  typically a day or two of cross training does the trick. however, now that i’m officially registered to run the richmond marathon in november, i don’t want to be training when i’m walking the line (in terms of injury), if that makes sense. i’d rather pull way back now so that i go into the marathon training refreshed and strong. i saw my chiro/sports doctor yesterday who confirmed (as always) that i am a mess, ha! my calves had lots of knots, my back and hip flexors were very tight, and my mobility was pretty sad. it’s amazing how good i feel after one treatment.  i could twist and turn my neck and back significantly further afterwards, my hips were back in place and the knots were worked out. i’m realizing i probably need to have a regular date at his office through the fall to stay balanced. the good news is, he can tell i’m stronger in my upper body and core than a year ago, and once we get everything working together and firing together, that will improve my overall efficiency and power. he did not tell me i had to take time off or how much time off i should consider, but my gut is thinking 1-2 weeks to be conservative. i’ll stick to spinning, strength training and pilates/barre.  plus some walking.  and then build back up from there. i realized i have been training pretty hard since november, and started to feel beat up after the half pr in march.  i took minimal down time and then started working with a coach, (who, by the way, has been amazing!) i feel like i’m training smarter than i have in the past, but i never gave my body all the recovery time it was asking for after a winter of intense training. so that’s where i’m at… battling a semi injury-prone body but determined to come out ahead! do you build in weeks of the year to cut way back or switch to cross training? are you injury prone or are you one of the lucky few? i am linking up with suz, rachel, lora, and debbie for running coaches corner, patty, erika, and marcia for tuesdays on the run, nicole, annmarie, michelle, and jen for wild workout wednesday. posted in uncategorized | 13 replies 5k training and meal planning posted on may 21, 2017 by laura 8 happy sunday! training picked up this week, with the shift now to a 5k in mid-june and possibly a one mile race as well.  here’s the rundown: sunday:  5 recovery miles no watch, probably 9:30-10:00 pace monday:  7.25 easy run on a hilly route, ending with a flat mile or two (9:42 –> 7:58 pace) + mini barre workout at home tuesday: 50 minutes easy cycling wednesday: interval run (2 mile warm up, 8 x 2 minutes at 6:20 pace, 2 mile cool down) + 5 minutes of core and push ups this was the first really warm morning and i struggled to find the correct pace.  my first few were too slow, then several were too fast, and i just never felt great! but in retrospect, my paces were better than i thought (6:30 to 6:08 range for the repeats). thursday: 7 easy (8:40 ave) at 5:30 am which is as early as it gets for me! but i do admit, i love having this done before the kids are even waking up. friday: rest! saturday:  12 miles with first ten at 7:50-8 range and last two at 7:20-7:30 i couldn’t believe how good i felt on this run!  the miles were ticking away in the 7:30-7:40 range so i rolled with it, and final two were 7:18 and 7:10 for an overall 7:36 average.  that used to be a goal half marathon pace a few years ago, so it feels pretty amazing to hit it relatively easily on a training run! i’m meeting a local client for a few miles this morning and looking forward to some recovery miles. meal planning: sunday: chicken sausage and black beans in the crockpot monday: quinoa power bowl with lemon tahini dressing tuesday:  leftovers wednesday: baked salmon one pot meal from cotter crunch thursday: grill burgers, veggie burgers, corn on the cob, watermelon (girls favorites) friday: date night (girls to grandparents for a sleepover!) saturday: date day and i really need to try this chocolate chip cheesecake dip from paleo running momma! have you ever done a one mile race? are you a sweets or salty person? or both? i’m linking up with fitness and food with ilka and angela, and tricia and hoho from the weekly wrap! posted in uncategorized | 8 replies how to turn anxiety into adrenaline on race day posted on may 18, 2017 by laura 9 i think i need to declare this my summer to work on mental toughness. it’s been clear to me in my past 3 (!!) races that i have some work to do in this area.  in a local 5k, the nj half and the newport 10k, i struggled in the final mile, and then managed to pull out a fast finish somehow. the struggle feels very physical in the moment, but then it turns out my body does have more to give when i see the finish line, and i’m realizing how mental that piece is for me. i shared a few weeks ago some of my favorite mental toughness takeaways from a few books and podcasts i’ve listened to. recently, i added another one to the mix.  i highly recommend the podcast tina muir did with bhrett mccabe.  as she says, there is so much gold in there! i took lots of notes and will probably need to go back and listen to it a few more times before it all sinks in, but this was one of my favorite quotes: adrenaline and anxiety feel the exact same in the body.  the only difference is in how we interpret it. when we interpret it as fear, it becomes anxiety.  when we interpret it as excitement, it’s adrenaline.  – bhrett mccabe powerful, right? i know i often line up on the race line with a little (or a lot) of anxiety.  the thought that the only difference is in how we interpret it gives me a lot of hope.  i don’t have to force myself to feel differently- i can feel what i feel and tell myself how excited i am to have the chance to race! smiling, staying positive about how much fun it is to race and removing pace expectations can go a long way to make a more enjoyable racing experience.  i’m working on that. the next step is to better embrace the discomfort in that last mile and stick it out, rather than fading and giving up! turn anxiety into adrenaline on race day! click to tweet what is your weak spot in a race? are you nervous or excited at the start? have you considered the relationship between anxiety and adrenaline before? posted in uncategorized | 9 replies my journey back to the marathon posted on may 16, 2017 by laura 40 well, it’s official.  i’m registered for a fall marathon! thanks for all the great suggestions.  i decided to go with the richmond marathon for a number of reasons.  i’ve had several friends recommend it, my sister lives in the area, and i like that it’s in november so i can limit the summer 20 milers. my husband and i had a long conversation flushing out what the deal is with the marathon. immediately after pretty much every marathon, i’ve told him that i’m good- no need to do another one.  the poor guy is so confused every time when i’m suddenly back on the marathon train! i think it’s kind of like giving birth- something that is a big enough challenge in the moment that you don’t think you need to go through it again.  months later, your memory softens the tough parts and you know you are capable of it. i think there is a second reason, too.  i’m only a few years away from 40, and i feel like the inevitable slow down is coming.  i know i’ll continue to run, but i can see myself sticking to shorter races and doing more trail running and becoming a little less competitive with myself. maybe it’s some sort of mid life crisis, but i feel like these are the last few years i have to really see what i can do, and then i’ll move on with the marathon phase of life.  i don’t want to miss this chance to push while i still can.  does that make sense? there’s still plenty of time to join me- i hear richmond is an amazing race! what drives your running? do you have age-related goals? posted in uncategorized | 40 replies switch to 5k training recap + meal planning posted on may 14, 2017 by laura 10 happy mother’s day to all the moms! and a special hug to any women who are yearning to be a mom and are not yet there.  i remember how hard this day was when i was in your place. yesterday, my 7 year old pulled off a mother’s day tea with the help of my husband, and sent invitations, created the menu, set the table and she and a few friends served the moms tea, fruit salad and cookies.  plus dark chocolate, at my request! i admit, i wasn’t thrilled when she came up with the idea as mother’s day is supposed to be about less work for the moms… but they did it without my help and it was a sweet morning, and really nice to have an hour or two to sit and catch up with friends. training picked up this week, with the shift now to a 5k in mid-june and possibly a one mile race as well.  here’s the rundown: sunday:  5 recovery miles (9:15 ave) after saturday’s 10k, with two of my favorite running friends monday:  6 easy (9:00 ave) + barre class tuesday: 50 minutes easy cycling wednesday: interval run (2 mile warm up, 8 x 200m with 200m recovery, 1/2 mile jog and repeat, 2 mile cool down) my warm up paces were 9:00, 7:56, then i kept the 200s between 5:40 and 5:55 pace.  i had to rush back so my cool down mile was 7:20, but then i did a proper cool down with the stroller after dropping my older daughter off at school, 2 more miles at 9:40 ave for 10 total.  i haven’t done 200s in a long time, and this was a really fun workout! thursday: 7 easy (8:30 ave) + boot camp … in retrospect, boot camp took this from easy day to moderately challenging day so i was ready for my rest day friday! friday: rest! saturday:  10 miles total with 10 x 1 minute on, one minute off at 6:00 pace (recovery at 9:45 pace) total average 8:06 for the miles… this was a treadmill run, with 100% rain all day long but i added some short hills in the first half, and the fartlek in the second half made the run fly by. more recovery miles this morning. meal planning: sunday: i believe we’re getting sushi tonight? monday: roast tofu + bulghur burgers (i love this bulghur recipe from moosewood- it’s an interesting combo of tahini, tomato, garlic, soy sauce, mustard and scallion… sounds odd, but it’s so good!) and let’s be honest, probably eggs or applegate hot dogs for the girls who won’t eat it tuesday:  salmon, baked potatoes and green salad wednesday: spiced chickpeas with spinach and eggs (from meals on the run) thursday: leftovers, just me and the girls friday: hoping it’s nice enough to grill grass fed burgers and veggies! saturday: out or quick throw together meals did i mention my husband has been making sauerkraut? lunches lately have been some sort of wrap with sauerkraut, hummus, turkey or tempeh, feta cheese and greens… amazingly delicious! do you have any mother’s day plans? are you a sauerkraut fan? i find people either love it or hate it! i’m linking up with fitness and food with ilka and angela, and tricia and hoho from the weekly wrap! posted in uncategorized | 10 replies run your fat off posted on may 11, 2017 by laura 18 i was recently asked to review dr. jason karp’s book, run your fat off. i met jason at an idea conference and attended two of his sessions which were fantastic.  he is a well known author and coach with a phd in exercise physiology.  i’ve also emailed with him around phd recommendations as i’m considering taking that next step and he was very helpful. this book came at an interesting time, because i was simultaneously reading roar (stacy sims) and listening to runners connect’s nutrition summit with workshops from nutrition and running experts like tim noakes, bob seebohar and matt fitzgerald. if you’re familiar with any of those names, you know that there is a lot they disagree on in terms of the ideal way to eat as a runner! what i appreciated about jason’s book is that he doesn’t make claims unless there is scientific evidence to back it up. he states many times that there is no one right way to eat for weight loss as a runner, and i agree with him. he largely believes this is true because at the end of the day, “calories in equal calories out.”  so you can eat kale or steak, as long as you aren’t taking in more energy than you are using each day. i believe it’s true for different reasons- i think some individuals react differently to certain types of foods.  for example, some women thrive on more meat and less grains while others have the opposite experience and start feeling better on a vegetarian diet.  weight is complicated for women, as we have to consider hormones, insulin resistance and other individualized factors. jason tackles many weight loss and nutrition myths, which are particularly helpful. he cites a study that points to the benefits of eating a larger breakfast for weight loss, and a study in denmark that found the macro nutrient breakdown of the food did not make a significant difference in weight loss. note: i do not recommend the above ratios! they are designed for body builders, not runners, and will not achieve the same results in runners.  but it highlights the popular thinking and why runners think carbs will make them gain weight, right? i was curious to see what kind of eating plan he recommends, and was pleasantly surprised that despite sharing the denmark study, he feels that moderate carbohydrate intake is beneficial for weight loss (not low, but not too high) and that’s what i’ve found to work best for my clients as well. of course, his eating plan is a one size fits all- it does not cater to vegetarians or those on a gluten free or dairy free diet, but it’s easy to tweak to fit specific nutritional needs. while reading this book, the runners connect nutrition summit speakers presented alternative views.  tim noakes argues for a low carb, high fat diet for runners to prevent insulin issues and diabetes (he is now himself diabetic). bob seehobar shares his metabolic efficiency recommendations which i’ve already written quite a bit about, and matt fitzgerald had a slightly different approach as well. personally, i like conflicting view points because it reminds us that one way of eating will not work for everyone, but there are enough common themes that we can pull together and trust. i’ve been compiling notes from my own clients, my personal experiments and journey as well as from each of these books and speakers and want to share with you some of what i’m finding. want to dive deeper? if you’ve ever struggled with losing weight while running even though you’re not over-eating,  join me for a webinar next week highlighting the pros and cons of various approaches and how to determine what is the best fit for you. can you run your fat off? click to tweet posted in uncategorized | 18 replies sustainability and #thewholeyou posted on may 9, 2017 by laura 7 this post is sponsored by stonyfield.  all opinions, as always, are my own. stonyfield first introduced me to prana a few years ago, and this month we’re linking up with them again to celebrate #thewholeyou. since connecting with prana and their sustainability movement, i’ve added their jeans, a dress, shorts, a tee, a swimsuit and jeans for my husband to our wardrobe.  and probably more that i’m forgetting. and thanks to this month’s partnership, another pair of super cute, comfy shorts! these are the tess short, color koi. most of you know sustainability is important to me.  we do what we can, which right now means buying more local foods (csa) and fair trade coffee and chocolate, composting our food scraps and using them in our soil, growing some of our own food in the little garden space that we have, and making as much as we can from scratch. i wish we could afford all organic cotton and bamboo clothing, mattresses, and household goods but it gets a little crazy.  setting aside some of my clothing budget for high quality, sustainable clothing makes me feel like i’m giving back in a small way. this is why we’ve always used stonyfield too, as they focus on sustainable farming, organic dairy farming, and surviving against the big name yogurt brands that don’t carry the same values. (and they can now proudly claim to be a b corp organization, too!) of course, #thewholeyou concept for me also includes running, parenting, getting ourdoors when we can, good food, good reads, being my own boss, and always learning. my go to snack lately is stonyfield’s whole fat greek yogurt with muesli… i love to see this switch in the dairy industry back to full fat.  why mess with what nature produces? if you haven’t tried any of prana’s organic cotton, recycled and sustainable clothes, you can get 15% off an entire purchase through may 31st with code wholes17mrf. find prana on social! facebook: prana instagram: @prana twitter: @prana have you tried any of prana’s clothing line? what’s your go to snack lately? posted in uncategorized | 7 replies newport 10k race recap posted on may 8, 2017 by laura 15 i really enjoyed racing the newport 10k on saturday, and i can’t say that about a lot of races… usually because i’m too focused to look up and appreciate the race, ha! but the course is great, through jersey city and pretty flat, with a finish mile along the water with great view of the nyc skyline. i typically don’t race well a week after a half marathon, but i felt my legs bouncing back by thursday and coach tia gave me goal ranges which were race pace for me, so i decided to go for it and see how i felt. i experimented with two new-to-me things for race day: coffee and music. coffee: i am not a coffee drinker, and often get to a race feeling sluggish early in the morning, so i thought it was worth a try.  i’m not sure what the verdict is yet.  i did feel more alert and ready to race, but i also felt a bit shaky and was nervous my blood sugar would crash… from only abut 1/4 of a mug! i’m definitely sensitive to caffeine… i need to experiment a little more. music: again, i don’t run with music unless i’m on the treadmill, but i’ve had a sort of mental block with the 10k.  those are paces i never run in training (other than mile repeats) and i was afraid it was going to hurt.  my goal was to distract myself with music, and i think it helped! race: we had nearly perfect weather, around 59 degrees, although there was more wind than i would have liked.  the race started just a minute or two after 8:30 am. i settled into a good pace and was surprised with how easily the miles ticked off, 6:48 and 6:43 for miles 1 and 2. confession: 10k paces intimidate me.  i can hold near 7 minute pace for 13 miles, but going 10-15 seconds faster is mentally a scary place for me.  so this was a good mental boost that yes, i can do these paces and they can feel manageable. we weaved through downtown jersey city.  there were many turns, so my garmin was a bit off from the mile markers by mile 3.  6:48 i was running with a group of 5-6 others who were all very consistent with their pace, so i focused on staying with them and not worrying about the pace. miles 4 and 5: 6:47, 6:55. by mile 5, i was beginning to hurt, as expected.  and then as we hit the final mile, we were running largely into the wind along the water.  the views were awesome! but the wind was a challenge for me and i felt my pace slipping away.  7:08… oops. i don’t know how much of this was physical and how much was mental, because when i knew i was close, i picked it up for the final .3 to a 6:34 pace.  it’s nice to have a little zip at the end of a race! there’s something to learn from every race, and i’m learning that the last mile is a struggle for me until i see the finish line.  i could work on mental toughness to hold on at that point, but overall i’m really happy with my effort, especially just six days after the half! and as 10ks are my least favorite distance, i’m glad i made myself do it and honestly, it was a fun distance today! someone help me remember that for next time. on to 5k training…and maybe my first one mile race! newport 10k race recap click to tweet do you race 10ks or do you prefer longer (or shorter) distances? what’s your least favorite distance? i am linking up with suz, rachel, lora, and debbie for running coaches corner, patty, erika, and marcia for tuesdays on the run, nicole, annmarie, michelle, and jen for wild workout wednesday. posted in uncategorized | 15 replies recovery week + meal planning posted on may 7, 2017 by laura 19 happy sunday! how’s your weekend going? have you been able to get out for anything fun this weekend? i ran the newport 10k yesterday (report coming soon!) and spent the afternoon making lasagnas for homeless families that our church takes turns hosting every few months. i had a quiet kitchen to myself which is, for me, heaven! this was a recovery week.  i realized i hadn’t taken a solid few days off running since after my fall marathon, and asked coach tia if we could build that in this week before ramping up again. of course, it’s hard for me to do nothing, but i kept the effort nice and easy all week. sunday:  nj half marathon monday:  rest tuesday: 30 minutes easy cycling + 20 minute walk wednesday: 50 minutes easy cycling + 20 minute walk + push ups/ core thursday: 4 easy miles (9:00, 8:36, 8:06, 7:50) after the nyc half, my paces were in the 9/10 minute range for a good ten days as i recovered, so it was nice to see i was bouncing back faster this time. friday: 2- 2.5 easy shake out miles saturday:  10 miles total with the newport 10k race …felt better than i expected to! meal planning: sunday: lasagna (i made two extra yesterday, one to freeze and one to eat, a meal every person in the family will eat!) monday: roast chicken + potatoes + carrots tuesday:  chicken fajita bowls with leftover chicken, scallion, feta, roast peppers, guacamole wednesday: veggie omelets thursday: leftovers or some kind of soup with broth from the chicken (i should do a whole post on this, but homemade broth is one of the healthiest foods for runners!) friday: homemade pizza saturday: out for mother’s day weekend? do you save bones to make your own broth? have you done back to back races? was it successful, or awful? i’m linking up with fitness and food with ilka and angela, and tricia and hoho from the weekly wrap! posted in uncategorized | 19 replies what i eat the week before and after a half marathon posted on may 3, 2017 by laura 17 racing a half marathon is very different than running a 13+ mile long run on the weekend. when you are running as hard as you can for 13 miles, you are burning through a lot more carbohydrate as fuel.  on a slow, easy long run your body is also relying on a good amount of fat. so fueling in the days leading up to a race should be slightly different from normal, everyday fueling. it has taken me a lot of experimenting to determine what works best for me, and i’m still learning.  but generally speaking, i find i feel my best on an every day diet of closer to 40-50% carbohydrate, 25% protein and 25-30% fat.  i’m talked before about increasing protein and fat in my diet, but i want to be clear that the majority of what i take in is still carbs! the definition of high protein or high fat is much higher, up to 30-40% protein and 50% fat or more! that is not an ideal runner’s diet. however, in the days leading up to the race, my diet shifts to closer to 60 or 70% carbohydrate.  i start incorporating more sandwiches, potatoes, oatmeal, bagels and even an extra dessert or two.  some examples of meals i had last week pre-race: turkey sandwich on sourdough bread with avocado and cucumber scrambled eggs and a bagel for breakfast stir fry with extra rice for dinner banana and nut butter, clif bars and picky bars for snacks thanks to stridebox for the complimentary monthly box! i’ve been finding new-to-me running goodies.  my favorite this month were the picky bar’s chai to catch me flavor- so good! race morning for a half or full marathon, i stick to what works for me: half or full bagel with sunflower seed butter and a banana, plus some sort of electrolyte drink about 2- 2.5 hours before the race. for sunday’s half, i took one gel around mile 6 but was still feeling full and only got about half way through it. post race, i immediately get in some carbs and protein if available.  i snacked on dried fruit and tortilla chips that were handed out at the race.  after getting showered, we went out for brunch and i had a roasted pepper avocado omelet, rye toast, berries and some of my daughter’s bagel. in the first day or two post race, i am careful to focus on protein and carbs to replenish and repair my body.  on monday, i tracked my food and hit 127 grams of protein which is a bit higher than normal, but was around 30% of my intake for the day. my foods included: breakfast green smoothie with protein, banana and berries + scrambled eggs tuna hummus roll up + string cheese and tortilla chips + piece of dark chocolate greek yogurt + a few of my daughter’s animal crackers  ham, roasted potatoes, broccoli + raw veggies + hummus banana “ice cream” with whipped cream and sprinkles 🙂 how i tweak my food before and after a race click to tweet i feel really good this week.  i wasn’t sore the way i was after the nyc half, probably because the downhills there left my quads hurting for a few days.  but i’m being conservative and sticking to the bike for a few more days… until saturday’s newport 10k in jersey city!! do you change your eating before and after a race? what pre-race dinner or breakfast work well for you? i am linking up with suz, rachel, lora, and debbie for running coaches corner, patty, erika, and marcia for tuesdays on the run, nicole, annmarie, michelle, and jen for wild workout wednesday. posted in uncategorized | 17 replies post navigation ← older posts hi! i'm laura- a holistic health coach and rrca running coach in the greater nyc area with an msw. i love helping other moms and athletes meet their health and fitness goals especially overcoming sugar cravings, finding the best foods for their individual body type, and practicing self-compassion in the process. for individualized health and nutrition coaching, visit laurapeifer.com. archives archives select month may 2017 april 2017 march 2017 february 2017 january 2017 december 2016 november 2016 october 2016 september 2016 august 2016 july 2016 june 2016 may 2016 april 2016 march 2016 february 2016 january 2016 december 2015 november 2015 october 2015 september 2015 august 2015 july 2015 june 2015 may 2015 april 2015 march 2015 february 2015 january 2015 december 2014 november 2014 october 2014 september 2014 august 2014 july 2014 june 2014 may 2014 april 2014 march 2014 february 2014 january 2014 december 2013 november 2013 october 2013 september 2013 august 2013 july 2013 june 2013 may 2013 april 2013 march 2013 february 2013 january 2013 december 2012 november 2012 october 2012 september 2012 august 2012 july 2012 june 2012 may 2012 april 2012 march 2012 february 2012 january 2012 december 2011 november 2011 search email address recent posts doing less now to get stronger later 5k training and meal planning how to turn anxiety into adrenaline on race day my journey back to the marathon switch to 5k training recap + meal planning get my clean eating guide for runners proudly powered by wordpress


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