How to Fit Marathon Training into your Busy Life with Running Coach Podcast

Today on the podcast… Ultra marathon runner, running coach, shoe expert, wife and mom – Andrea Kooiman! She’s sharing her tips on how to fit marathon training into a busy schedule. Plus we talk about her big scary dream of running a legendary race that is so hard NO ONE finished this year ( the Barkley Marathons), the 1 thing she MUST have when she’s running and more! I love realistic tips and she’s super motivating – so you can learn something today no matter where you are in your journey.

Check out www.RunEatRepeat.com for running tips, training plans and recipes! And tag @RunEatRepeat on Instagram with what you’re doing while you listen!

New Race Discount Codes for Lace Up Race Series ( RER10) , Rock n Roll Los Angeles, Rock N Roll Las Vegas #StripAtNight and more are up now. Check out the Race Discounts Page for all the coupon codes and links to registration! [ https://runeatrepeat.com/race-discounts-upcoming-events/ ]

If you’re new here… My name is Monica and I started Run Eat Repeat over 9 years ago to talk about training for my 1st marathon and weight loss struggles. I fell in love with running and with sharing my story so the site grew into an amazing community and now this show!   Check out Run Eat Repeat.com for training tips, recipes and random life updates! I’m happy you’re here!

 

Warm Up:

The knife skills class was a success! (in that I didn’t chop off any fingers)

I took a class at Sur La Table with a friend and it totally inspired me! I want to go to culinary school now!

Or maybe eat at a Michelin Star restaurant…

Julie and Julia – movie, blog and random thought I had while learning how to chop.

New – Half Marathon Training Plan up now!

It’s 10 weeks long and you can use it to run the Lexus Lace Up Half Marathon! Or there are so many races coming up that I have discount codes for.

Main Event

Today I’m talking to Andrea Kooiman – she’s an ultra marathon runner, running coach and running gear expert. She balances marathon training, work, family and more and makes it look easy!

A while back I saw on her instagram that she ran the Barkley Fall Classic and I had to reach out because I have seen the Barkley Marathons documentary and wanted to know all about her experience.

For those that don’t know – The Barkley Marathons is a 100 mile ultra-marathon race  in Tennessee in March or April each year. It’s on a very challenging trail course with time limits and check points.

Registration is very limited and secretive- basically the Race Director hand picks the 40 runners each year. The race has a very strict set of rules – no gps watches, no set start time, etc.  In addition to running, competitors have to find books along the course (the exact number varies each year) and remove the page corresponding to the runner’s race number from each book as proof of completion.After that loop the runners get a new race number, and thus a new page requirement, at the start of each lap.

This year – no one finished.

The Barkley Fall Classic in a 50 K race on the same trail – but this race has aid stations, a set start time, you can sign up online and it’s about 32 miles.

I’ll put a link to the documentary if you want to check it out. Now let’s get to the interview!

We chat about –

How to make time to train for a race when you’re busy.

How do you go from a marathon to an ultra?

Her big scary goal – The Barkley Marathons

Her favorite gear and running shoes.

And more!

 

Follow Andrea on Instagram at Run Coack K Run

And check out her website if you’re interested in more information on coaching – RunCoackKRun.com

 

Awards:

1. my fave spf chapstick – Sun Bum with spf

2. Hoka Running Shoes

 

Check out the Race Discounts page to save on the other Revel Races and a lot of other races!!

If you have a question for me – email RunEatRepeat@gmail.com or call the RER voicemail line 562 888 1644

Tag @RunEatRepeat on Instagram and let me know what you’re doing while listening.

And if you need motivation to workout, want to share a Rest Day Brag or just feel like encouraging someone else – comment on my daily Run Report on IG with your update!

Thanks for listening and have a great run!!

 

The post How to Fit Marathon Training into your Busy Life with Running Coach Podcast appeared first on Run Eat Repeat.

source https://runeatrepeat.com/how-to-fit-marathon-training-into-your-busy-life-with-running-coach-podcast/

Half Marathon in 10 Weeks Training Plan and Race Packing List and Tips

Hello! I have a new half marathon training plan plus a few tips and reminders for half marathon training and race day. The schedule is an intermediate level plan with a day of stretch training and a day of stretching. It’s about 10 weeks long so if you start this week you can be ready to run the Lexus Lace Up Half Marathon in December (use discount code RER10 when you register). Check out the notes below to make sure you’re ready to train for a half right now. And let me know if you have any questions! Leave it in the comments, email RunEatRepeat@gmail.com or tell me on Instagram – @RunEatRepeat !!

There are a lot of races and fun runs coming up! If you have a goal to run a half marathon – get specific on your goal (timeline, race, goal for that race, etc), make a plan and go for it!

This half marathon training plan is 10 weeks long with the race on Sunday of the 11th week. Change it to meet your needs.

Before starting this plan you should be regularly running 4 to 5 days a week, able to run about 5 miles, free from injury and have the time to dedicate to your training. Always consult your doctor and any relevant medical professionals before starting this or any other exercise or diet plan.

Half Marathon Training Plan – 10 week schedule

* Get the Half Marathon Training Plan free 10 week schedule – Printable PDF here *

 

Half Marathon Training Plan Notes:

This training plan doesn’t have specific speed work. If you are going for a PR or want to run a sub 2 hour half marathon or have some other time goal – you might want to find a plan specifically for a certain time goal or change this plan to prepare you for that.

For the strength training days – If you already do strength training regularly I’d suggest continuing your current strength program on the appropriate days.

If you are new to strength training – focus on body weight exercises and do full body strength session or alternate upper body / lower body / abs. Be very careful when you are increasing activity and listen to your body. This should be helping your running and fitness – it should work as a compliment to the cardio portion of the plan.

Training Log / Journal:

Use a training log to track your progress, set-backs and anything else that can help you learn about what’s working and what might not be working. You can do this in a notebook, app on your phone, excel spreadsheet, etc.

How a run or workout went & anything noteworthy about it. Ex. heavy legs, great runs, weather, dehydration, fatigue, stomach issues, random pains, etc.

Soreness or Pain – document when and specifics on body part and how intense the soreness or pain feels.

Fuel – what did you eat before? what did you eat during? Any stomach issues? Energy level? progress, set-backs, soreness, fuel & how it worked for you.

Half Marathon Tips and Reminders

Half Marathon Pace Chart – check out this pace chart to know how fast you need to run each mile to hit a certain finish time.

Set your Running Goal

Check out this post and podcast on Setting SMART Running Goals

 

How to fuel for a Half Marathon or Marathon

What to each the night before a race or long run, what to eat race morning and more!

Check out this post and podcast on What to Eat Before a Race

 

Race Day Packing List

Pin this post or save this page and make sure you have everything you need for race day.

* Get the Race Day Packing List – printable PDF here *

 

Half Marathon and Marathon Gear Must Haves

The #1 rule of running a race of any distance  is – Never do anything new on race day.

So make sure you run in all the gear you plan on wearing for the race. Eat the same things the night before and morning of the race. Pack the fuel you used in training for during the race.

I get a lot of emails and messages from runners the week of their race (sometimes the night before!) asking me what I wear for a half marathon or what fuel I eat during a marathon… but ideally you should already know what worked for you during training. Practice fueling on long runs and do a dress rehearsal with your race day gear.

I like to do the ‘trial and error’ for ya so you know the gear and food I recommend is my favorite! I just want to encourage you to try it during your training so you are more confident on race day. So if you need running clothes or fuel get it now, use it and figure out if it fits your needs. 

My race day must haves:

Fuel:

Pre-run: Iced coffee with essential aminos

toast with almond butter and banana

Spark Drink Mix (I drink it on the way to the race and after the race)

Spark stick packs are good for out of town races

O2 Gold supplement  – it’s supposed to help your body’s use of oxygen

Visor

Sunglasses – 100% UV protection & glare proof

Sunblock – sports sweat-proof sunblock

Sports-bra – with adjustable straps

Sweat wicking tank

Running shorts

Pro Compression socks

Running shoes

Running Belt

Garmin GPS watch

Chapstick with SPF

Check out the Race Discounts page for upcoming races and discount codes!!

Question: What are you training for right now?

[ Always consult your doctor and any relevant medical professionals before starting this or any other exercise or diet plan. Be safe and smart in all ways. ]

The post Half Marathon in 10 Weeks Training Plan and Race Packing List and Tips appeared first on Run Eat Repeat.

source https://runeatrepeat.com/half-marathon-in-10-weeks-training-plan-and-race-packing-list-and-tips/

The Best Podcasts Round Up & Running with Underwear Podcast 95

The best podcasts I’m listening to right now – a list of my favorites in each category and a lil bit about them.  I’m answering a super important but maybe tmi running question – do you wear underwear under running shorts / tights?  And finally the awards this week are HUGE!!

 

In case you’re new here…

I’m Monica and I created Run Eat Repeat.com to share 2 huge goals  – run 1 full marathon, lose 20 pounds. Since then I’ve run 30 full marathons, 50 halfs, 900 donuts and now Run Eat Repeat is a huge community online and now this podcast. I’m happy you’re here!

 

Warm Up: 

– I’m going to a knife skills class tonight! I’ll let you know if I chop off a finger! Maybe I’ll raffle it off…

– I just listened to Into Thin Air by Jon Krakauer. It was amazing!

I turned on YouTube before my long run this weekend and randomly a talk by a doctor that was on Mt. Everest the season Krakaur was where a lot of people died was talking about crisis response. Since they mentioned the book I downloaded it and immediately started to listen to it on the run. I was done in a few days. Yeah! Good books and running!!

<a target=”_blank”  href=”https://www.amazon.com/gp/product/0385494785/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0385494785&linkCode=as2&tag=rueare-20&linkId=d07c849f535eba2f094cffbd86bbc1ac”><img border=”0″ src=”//ws-na.amazon-adsystem.com/widgets/q?_encoding=UTF8&MarketPlace=US&ASIN=0385494785&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL250_&tag=rueare-20″ ></a><img src=”//ir-na.amazon-adsystem.com/e/ir?t=rueare-20&l=am2&o=1&a=0385494785″ width=”1″ height=”1″ border=”0″ alt=”” style=”border:none !important; margin:0px !important;” />

I have an Audible subscription so I listened to it – but it’s available the old fashioned way too.

 

– I’ve been getting questions about the Pile on the Miles for this year. Yes! I’m going to do it again in November but I’m thinking about options for check-ins and considering doing a Run Bet.

Run Bet – you bet $40 on yourself that you’ll run a set amount of times. It’s usually 4 days a week for 30 minutes.

Would you be interested?

What would be a good goal for you?

 

My favorite Trader Joe’s Pumpkin seasonal foods that are healthy. List up now!

 

Running Gear Question:

Hi Monica,

I’d like to remain anonymous because, maybe everyone already knows the answer to this but…what do you/people wear under their running shorts/tights? I just listened to your “best running shorts” podcast and wondered. Commando? Thong? If so, which ones? Thanks for letting me ask this slightly embarrassing question.

 

Take the Instagram Poll to chime in if you wear underwear while running!

>>> Instagram polls are in my Instagram Stories = you have to click on my bio pic in IG and that will take you to my stories. They’re only available for 24 hours so check it out before they’re gone!

If you want to wear underwear while you workout try a pair that’s made specifically to wear under running tights, shorts or yoga pants.

Workout / Running Underwear:

Under Armour Pure Stretch Thong (I’ve heard good reviews of these)

Adidas Seamless Thong Underwear

 

 

Main Event: 

My Favorite Podcasts

Best Running / Fitness Podcasts:

My favorite running podcasts right now are

1. Another Mother Runner the podcast – mix of interviews with runners, race tips & recaps, training Q&A and more.

2. Endurance Planet – I’m kinda new to this one so far it’s 2 guys answering listener running, triathlon, nutrition… questions. They have mentioned a female co-host though so I think it’s co-ed sometimes. The male hosts both sound experienced and educated on running and training.

Other running podcasts in my list…

The Running Lifestyle podcast – I used to listen to this one a lot and just lost it in my usual rotation. I think it’s cute and helpful. I like that the host is big on emotional psychology.

DizRuns – He was on the RER podcast and is super fun!

Get Fit Guy – love this style of short episodes packed with research based advice. Each episode is on one specific tip or question.

The Run to the Top podcast – I used to listen to this when Tina Muir was the host. She has another podcast now – Running for Real podcast! I just haven’t updated my podcast list to listen yet.

Run Selfie Repeat now She Can and She Did podcast – From the creator of the sports bra squad Kelly Roberts updates on her marathon training, mental training and overcoming injuries

Best Fun / Comedy Podcasts:

1. Juicy Scoop with Heather McDonald

2. Watch What Crappens

I just discovered The Bitch Bible and Bitch Sesh… so I’m not sure if I love them yet but BB has had some funny moments.

Best Lifestyle Podcasts:

1. Skinny Confidential

2. Young House Love has a podcast

 

Best Health Nutrition Podcasts:

1. The Nutrition Diva Podcast

2. Rich Roll Podcast

Honorable mentions:

Model Health Show & Food Pysch

‘

 

Best True Crime Podcasts:

I loved Serial and from there discovered Crime Writers On… and then other true crime podcasts.

The best ones I’ve listened to recently:

1. In the Dark

2. Criminal

3. Dirty John – a show is coming out soon so listen and then we can watch it

Check out Podcast Episode 89 for details on This is Actually Happening

 

Best News Podcasts:

1. Ted Radio Hour

2. Ted Talks Daily

I don’t really listen to the other ones.

 

Best Business Podcasts:

1. Gary V – I’m not fancy either.

2. Pat Flynn is an entrepreneur and sounds so down to earth.

 

Best Religion / Mental Health Podcasts:

1. Love Oprah’s Super Soul Sunday

2. Love Meditation Minis to listen to when I go to sleep

3. Love the Savvy Psychologist

 

Chime in on today’s Instagram post and let me know your favorite podcast!!

And be sure to join the private Facebook group for more fun and to talk about running, eating and the show!

 

Awards:

The Run Eat Repeat team won 1st for the half marathon team division at the Revel Cottonwood race!!

And the RER team won 4th place for the marathon division!!

 

Check out the Race Discounts page to save on the other Revel Races and a lot of other races!!

 

If you have a question for me – email RunEatRepeat@gmail.com or call the RER voicemail line 562 888 1644

Tag @RunEatRepeat on Instagram and let me know what you’re doing while listening.

And if you need motivation to workout, want to share a Rest Day Brag or just feel like encouraging someone else – comment on my daily Run Report on IG with your update!

Thanks for listening and have a great run!!

 

 

 

The post The Best Podcasts Round Up & Running with Underwear Podcast 95 appeared first on Run Eat Repeat.

source https://runeatrepeat.com/the-best-podcasts-round-up-running-with-underwear-podcast-95/

6 Healthy Protein Packed Snack Box Ideas

A healthy and easy roundup of 6 different ways to diy your own protein snack boxes! Make this part of your meal prep routine and avoid mindless snacking or an afternoon energy slump.

As much as I love food and amazingly prepared meals… I think snacking is my favorite thing. It’s also something I struggle with daily. I like the freedom to be able to graze and grab a snack whenever I need it! But since snacks are often grabbed by the handful – I don’t realize how much I’m eating. And I also tend to gravitate towards carb-loaded sweet treats but I can eat those forever and not feel full.

Anyone guilty of snacking on 7 handfuls of cereal while looking for another snack?

Yep. I’ve done that.

But portion controlled, planned snacks help combat mindless snacking and can be a great way to fill up on healthy foods.

It’s important to balance protein and fat into your diet to feel satisfied. So I’ve put together 6 different protein packed snack boxes. The mash-up of protein, carbs and fat below offer salty and sweet options to satisfy your cravings and macro needs.

Cheese and cottage cheese are great options for protein packed snacks. I love a convenient option that doesn’t require a ton of preparation or cooking. You can swap out any of the cheeses below for string cheese or pre-cut mini-blocks of cheese to make it even easier if needed.

And if you’re not sure you like a particular type of cheese – check out the Real California Milk – Cheese 101 page for a breakdown on each type and a description of how it tastes.

Fit Tip: Most of these are a combo of real foods (whole foods and unprocessed foods)! If you’re trying to eat more unprocessed or ‘real foods’ – check out the ingredient label and try to keep it to things where you recognize the ingredients and there are about 5 or less ingredients.

Protein Box Snack Ideas – 6 Ways

Protein Snack Box 1: Plum, Real California Sharp Cheddar Cheese, Nuts and Dried Fruit

Fit Tip: I love super sharp cheddar cheese – it’s so flavorful I’ve noticed that I can satisfy a cheese craving with 1 serving versus buying a lower calorie replacement and eating a whole block of it. This swap depends on how I’m going to eat it – the foods I’m eating it with or if it’s in a recipe. But when I get a craving for cheddar cheese I go for sharp.

Protein Snack Box 2: Cinnamon Almonds, Real California Cottage Cheese and Raspberries

Fit Tip: You can diy your own cinnamon almonds if you want to control the ingredients. You can also use plain or salted almonds. I like sweetened nuts with cottage cheese because I prefer cottage cheese as part of a sweet combo.

Swap out raspberries for another fruit that’s in season depending on when you’re making this!

Protein Snack Box 3: Salsa, Real California Colby Jack Cheese and Tortilla chips or strips

You can also swap out the cheese for a Hispanic style option. It’s a great compliment for this flavor combination. My favorite is Cotija – it’s salty and crumbly and I love it melted on corn tortillas!

Fit Tip: Use baked tortilla chips or corn tortillas cut into strips to keep this protein snack box on the lighter side.

 

Protein Snack Box 4: Plantain Chips, Real California Cheddar Cheese cubes and Trail Mix

Fit Tip: Swap out the plantain chips for whole grain crackers if you prefer.

Protein Snack Box 5: Trail mix, Banana and Real California Cottage Cheese

Fit Tip: Sprinkle Cinnamon on the cottage cheese for extra flavor! It’s delicious in combination with the banana and I like to stir all of this mix together.

Protein Snack Box 6: Grape Tomatoes, Real California Mozzarella Cheese and Pistachios

Fit Tip: If grape tomatoes aren’t in season – swap it out for carrots or sugar snack peas. If they are in season – get them! Ripe tomatoes in the peak of their season are delicious.

Mozzarella is a milder cheese and the grape tomatoes are unseasoned so the salty pistachios really compliment this combination.

Let me know if you swap out one of the ingredients and create a super tasty combo I should try!!

Look for the Real California Milk seal when you get the ingredients for these snack boxes! The seal means the product is made with 100% Real California Milk. California is home to more than 1,300 dairy farms – 99% of which are family owned. 

Question: What is your favorite / go-to snack this week? 

 

This post is in partnership with Real California Milk. All opinions are my own.

 

The post 6 Healthy Protein Packed Snack Box Ideas appeared first on Run Eat Repeat.

source https://runeatrepeat.com/6-healthy-protein-packed-snack-box-ideas/

The Best Healthy Trader Joe’s Pumpkin Seasonal Food Choices

It’s finally Pumpkin season!! Or is it called Fall? … Either way I have a round up of the BEST Healthy Pumpkin food items at Trader Joes! These are a handful of my favorite seasonal foods from TJ’s focused on the healthiest choices from their very extensive Fall / Pumpkin food line up. Let me know your favorite!

The Best Healthy Pumpkin Foods from Trader Joes

It’s pumpkin season and Trader Joe’s is stocked with so many delicious Fall foods! They have a very long line up of Pumpkin flavored foods and they’re all available now! But some of the seasonal foods can be very indulgent and high in calories and sugar. I’m okay with that – treat yo self!! But it’s also a little early in the year / season to go HAM on treats. So here is a list of the best seasonal foods that are on the healthy side. These aren’t the only healthy options, just my staples for the first part of the season.

Pecan Pumpkin Oatmeal – I go through phases of different foods to eat before I run. But it’s always something quick, easy and a good fuel up option. Instant oatmeal packets are great to have on hand for this and I love this Pecan & Pumpkin flavor combo.

 

Pumpkin Spice Rooibos – I love tea! I love a mug of hot tea in the evenings because I make it sweet and it’s just so comfy. And even though I drink tea year ‘round I it’s even better in the Fall.

Note – the Pumpkin Spice Rooibos has caffeine. I try to avoid caffeinated beverages after 3pm because it can interrupt sleep patterns. You should do what’s best for you just wanted to share since I mentioned my evening tea ritual.

 

RX Bar – Pumpkin Spice Protein Bar

I love RX protein bars. I dig that they’re made of a handful of easily recognizable ingredients. I’ve had probably all the RX bar flavors and already liked the Chocolate Sea salt and a few of the other ones. But this Pumpkin Spice option might be my favorite.  I pick the chocolate option in any situation 99% of the time but this flavor might be just as good as their sea salt chocolate one!

 

Organic Pumpkin – This takes it back to basics… Trader Joe’s Organic Pumpkin. That’s it. The only ingredient is pumpkin. This is great to use in recipes and / or  to stir into the Pecan Pumpkin Oatmeal or Pumpkin Yogurt.

Trader Joe’s Greek Nonfat Yogurt Pumpkin – I love greek yogurt because it’s so thick and has a good amount of protein. The TJ’s pumpkin yogurt is another seasonal item I look forward to because it’s sweet and lightly flavored with pumpkin spice that reminds me of pumpkin fro yo.

Pumpkin Soup – if you dig eating pumpkin as a savory food this Pumpkin Soup is something to try. There are so many ways to fancy it up too! Garnish it with cornbread croutons and throw in some beans for protein.

Pumpkin Spiced Pumpkin Seeds – Pumpkin seeds are considered a super food because they’re packed with antioxidants and a good source of protein. I love this snack from TJ’s because they’re sweetened and spiced so you can really enjoy a serving and they’re a good addition to the greek yogurt or soup as a crunchy topping.

Pumpkin Pie Perfect Bar – These aren’t a Trader Joe’s brand item but they deserve a mention because they’re hard to find and really tasty! (They’re in the refrigerated section.) The flavor reminds me of almond butter and pumpkin pie spice mixed together. They are a little crumbly so eat them carefully and/or just realize you’ll get crumbs on you. The only negative thing to note on these is they’re kinda expensive. But since it’s a limited batch aka seasonal item you might want to try it once in the season and enjoy!

 

 

 

 

 

 

I had the Pecan Pumpkin Instant Oatmeal for breakfast today and topped it with some cranberries and the Pumpkin Spice Pumpkin Seeds. It was soooo good! I might try to make overnight oats with it and some pumpkin next!

Question: What’s your favorite Healthy Trader Joe’s food?

 

 

The post The Best Healthy Trader Joe’s Pumpkin Seasonal Food Choices appeared first on Run Eat Repeat.

source https://runeatrepeat.com/the-best-healthy-trader-joes-pumpkin-seasonal-food-choices/