Your body uses carbs for energy and protein to rebuild muscle. After a run, you need to refuel with both. For optimal recovery, refuel as soon as possible, ideally within 2 hours. Oyster Po Boy in Washington DC 😋😋😋 The typical recommended ratio is 3:1 or 4:1 carb to protein but based on a recent …
Tag: Nutrition
On getting faster
A few months ago, I was chatting with my husband's cousin at a family dinner. He owns a gym and lifts so I wanted some strength training advice. I told him that I wanted to get faster at running and asked him what I should do. He answered my question in a delicate, but matter-of-fact, …
People who have contributed to my running journey
Here are some people who have impacted my running journey, whether they know it or not. These moments have been etched into my memory and have made a difference in my life. Deborah Ng (1986-1990) Debbie was my best friend in elementary school. In Grade 7/8, we were part of the cross-country team and she …
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Running in Huntsville
On Labour Day, I woke up and decided to go for an 8km run outside because 1) I can, 2) it was on our training plan, and 3) I knew that some of the ninjas were going to be running an 8km in Toronto so I channeled their energy and got myself out of bed, …
Spring has sprung…sort of
Last night was shorts and t-shirt weather. The weather was nice and birds were chirping. It finally feels like spring...except a cold front is coming this weekend so there might be freezing rain again. 😮 Lisa and I had an assignment from Jim. We had to track our cadence by counting one leg for 30 …
Running on empty
Today's run was tough. I had an emotionally-draining day at work which was made worse because I didn't have time to drink much water all day and I didn't have time for a pre-run snack. I also had to rush to get to MEC because I had a meeting that didn't end until 5:40pm and …
Why don’t I feel hungry after long runs?
I love food. Always have. I used to run so I can eat more. But ever since I started running more, I have noticed that I actually don't have much of an appetite after a long run. This is very strange to me because I love food. Did I mention that already? 😄 I have …
Start of Week 3!
The plan for today was similar to last week's tempo run: 3k warm-up, 2k tempo, 3k cool-down. I wanted to do the tempo part slower than last week because I thought last week (5 min/km) was too fast. After the first 500m of tempo, my pace was 5:10 and I thought, I'm still going too …
Will Run for Pancakes
Today's RunNinja run was long, cold and windy. We ran to Black Creek Community Farm which was having a maple syrup event. #yum At about 10km into the run, I felt a dull pain in my lower back, similar to what I felt in the last 2km of the Chilly Half. The only thing that …
Recovery runs (with friends) are the best!
Today's run was 12k at an EZ pace. It's so crazy to think that just a few months ago, 12k at any pace would not have been a "recovery run" at all, never mind runchatting the whole way! The run was slow and steady ranging between 6:10 to 6:30 min/km and I was reminded of …
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