9 Miles Of Mud Ganache

February 7, 2010

9 miles under my feet!!!!!!!!!!!!!!!!!!

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The run was pretty easy. I’m really amazed at how easy it has been to add more miles to my running. I think it helps that I have a fun partner to chat it up with and we’ve got the wonderful (long) greenway to run on so there’s no distracting cars or roads to cross (and minimal hills!!)

The greenway had apparently majorly flooded because there was icky, sticky mud EVERYWHERE!!!

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We had to stop and tip-toe through it many times throughout the run, which meant our pace was not accurate. We decided early on not to worry about pace at all and just to enjoy the miles.

Here are the stats regardless. It’s pretty clear which miles had lots of mud and which were dry!

9.0 in about 1:20 something

9:30 something pace

  • 8:47
  • 9:54
  • 8:37
  • 10:15
  • 9:09
  • 10:09
  • 8:47
  • 9:50
  • 9:07

I decided that 9 miles – approaching 80 minutes of running – was time to add in some fuel in addition to breakfast. I’m not one for goos or gels – real food should do just fine. I brought a box of raisins in my pocket and popped a few just before the run started.

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I didn’t end up needing anymore because Casey, Emily‘s husband, planted a water bottle with a homemade sport mix at the 3 mile marker so on our return trip (about 6 miles in) we could rehydrate and get a boost of sugar + salt (and lemon juice). I don’t know his recipe – go hound Emily for it on her blog! I need to get it! It was hard to tell if the water + sugar gave us a boost, but I like to think it did. It was like homemade lemonade and tasted AMAZING 6 miles in! Brendan Brazier also has some homemade sports drink recipes in Thrive (which I am currently reading) and even some gels that if I ever feel like I need them I will try out.

Remember when I ran 8 miles and felt pretty icky all afternoon? So far I feel much better right now. But my legs are definitely feeling it!

Last time I ate a big salad upon return. Today I took Brendan’s advice and recovered with a smoothie – a blended salad if you will. He says (and I think Dr. Fuhrman says too) that blending up vegetables (and foods in general) makes them easier to absorb and a quicker, more effective recovery. Just so you don’t think I believe everything I hear, this follows what I learned about the GI tract in physiology as well. And since I love SIAB‘s, I have no problem putting them on my recovery day menus :)

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In the vita-mix:

  • 3 kale leaves
  • 1 big handful spinach
  • 1/3 cup lite coconut milk
  • 1/3 cup organic 1% milk
  • 1/2 a cup frozen berries
  • 2 blobs greek yogurt
  • 1/2 package Chocolate Amazing meal (I have two of these left and definitely will buy some when I’m out)
  • 1/2 a frozen banana (I initially did not put banana in this but I tasted it with just berries and the banana was severely missed)
  • Squirt agave (again, after the first round the taste was on the berry side and it needed a bit of sweetening)
  • AgavePlus granola leftover from brunch on top

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It may look like swamp sludge but it was HELLA GOOD!!!

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On the side I had some Whole Grain Goodness toast smothered in some Naturally Nutty Vanilla Sunflower butter. LOVE that stuff.

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Matt sheepishly asked if he could have one of the Amy’s soups I was sent to review. I said sure as long as he gave me a bite to taste test!

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This was the Curried Lentil

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And WOW – we both loved it!!! Matt said: “It has a depth of flavor that no other canned soup I have ever tasted has.” I agreed – it was THICK, which I loved, and did not have an oniony, tin-can taste!!  The only con is it’s pretty calorie dense – nearly 500 for a can (and I could easily eat a whole can!) But taste-wise, highly recommended.

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Gotta run walk drive to the grocery store for some goodies and then we’re meeting our friends for a SuperBowl shebang at 5:30!! So excited. I’m bringing pimento cheese + kale chips!

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{ 60 comments… read them below or add one }

1 Cait (Cait's Plate) February 7, 2010 at 2:45 pm

Awesome job on the 9-miler! That’s where I should be by now too but I got so sick so I stuck with the usual 7 this weekend :)

I hope you have an awesome night!!


2 L February 7, 2010 at 2:50 pm

I assume you’re trying to continue to maintain your weight and know how much to eat in order to do so. Do you still continue to weigh yourself? How often, if you do? This is just popped in my head :)


3 Kath February 7, 2010 at 3:14 pm

Maintaining, yes, technically. But if I lose a few it would be fine with me, as I’m still probably up some from my 2009 Fun Year. I don’t weigh myself and eat intuitively. But if I were to lose (or gain) a significant amount of weight in a short period of time, I would address the concern.


4 Anna @ Newlywed, Newly Veg February 7, 2010 at 2:57 pm

Great job!!!! When I trained for my half, I remember being amazed at how quickly I went from running 3-4 miles to easily running 8-10. It’s pretty amazing!


5 Abby February 7, 2010 at 3:00 pm

Emily’s husband is very thoughtful!!


6 Kath February 7, 2010 at 3:14 pm

Yes indeed!!! He was also running 9 miles today too :)


7 Katie@ Two Lives, One Lifestyle February 7, 2010 at 3:01 pm

Physiology was my favorite class ever and along with biochem, so helpful in understanding and discerning the details of all the proposed “best ways to eat.” Have fun at the Super Bowl party!


8 Estela @ Weekly Bite February 7, 2010 at 3:04 pm

Great job on the run!!!

I’m gonna have to try that curry lentil soup!


9 Jenna February 7, 2010 at 3:05 pm

Congrats on the run!


10 klm February 7, 2010 at 3:12 pm

I will be arrive late [around 8:15] I an going to need for you to save me a dollop of pimento cheese!!!!!!!!!


11 Kath February 7, 2010 at 3:14 pm

Oh no!! I will save some :)


12 Kristen @ Change of Pace February 7, 2010 at 3:15 pm

Awesome job Kath! Whenever I make my smoothies it’s always the ones that look like sludge that taste the best :)


13 Stef February 7, 2010 at 3:20 pm

sounds like a great time! cute gloves you have, like your zebra bowl i think i’ve seen before on your blog!


14 Freya @ foodfitnessandfreya.wordpress.com February 7, 2010 at 3:26 pm

Wow big congrats on the run! Wait til you get to double figures, then the fun (and AMAZING feeling after!) really kicks in 😛
I agree about the blending thing making food easier to absorb. It seems wise cos it kinda saves a chunk of digestion – if that makes sense?
Have a good time tonight :)


15 The Brunette February 7, 2010 at 3:30 pm

Seriously, Amy can do no wrong. Amy For President. No joke. I’m impressed that you braved the mud, though!


16 Allie (Live Laugh Eat) February 7, 2010 at 3:30 pm

You look oh so FINE after a muddy NINE!! Congrats. That swamp sludge looks DEVINE!!


17 Run Sarah February 7, 2010 at 3:31 pm

Congrats on the long run! The sludgiest smoothies are the best tasting usually IMO!


18 Erin (Travel, Eat, Repeat) February 7, 2010 at 3:37 pm

Woo hoo congrats! That’s an awesome distance! 😀 I like the idea of packing “real” snacks instead of prepackaged stuff. Definitely makes a difference!


19 Morgan @ Healthy Happy Place February 7, 2010 at 3:42 pm

great job on the 8-miler! I also hate those goos and gels. gross. I’d rather eat candy or raisins, too. real food all the way!


20 Sara February 7, 2010 at 3:43 pm

yep, clearly blended foods are easier to digest and absorb more quickly…essentially the blender is doing a big chunk of the “digesting” for you by breaking down the components. They also have a higher glycemic index in the same way that juice has a higher GI than whole fruit.


21 Sam (Merit to the Carrot) February 7, 2010 at 3:45 pm

Go Kath! Great run & green lunch. I must make a SIAB…


22 Nicole, RD February 7, 2010 at 3:46 pm

Great run! I love Amy’s soups…and burritos!


23 Lisa @bakebikeblog February 7, 2010 at 3:49 pm

Congrats on the long run – and those eats look awesome :)


24 Kara M. February 7, 2010 at 4:01 pm

Yay on the 9 miles!! Whoo-hoo!

Kale chips are awesome…made your recipe last night for the 1st time before our dinner of lentil-rice soft tacos. My husband’s exact words were “Good luck with that” when he heard what I was making. Alina looked doubtful, as well. Hmmmm – it’s funny how all of them dug in when they came out of the oven and each of them said, “Oh – my – gosh! These are great!” I had to laugh. :-)


25 christie @ honoring health February 7, 2010 at 4:06 pm

Congrats on the nine miler!

Enjoy the party!!


26 Stacey February 7, 2010 at 4:32 pm

You go girl! Nine miles is pretty awesome Kath 😀 I’m crossing my fingers for you, that you won’t end up feeling icky at all for the rest of the day! It’s pretty muddy in my usual run spot too..Cramerton is alongside a river, and it floods SO easily..so I’ve been staying away


27 Sarah (Running to Slow Things Down) February 7, 2010 at 4:34 pm

Wahooo!! Congrats on the wonderful run! I’m with you on preferring real food over gels. I tend to bring a baggy of cereal mixed with raisins and cranberries as a quick energy booster for the long runs. I’ve also heard salty crackers are good in warm weather, as well as fig newtons. I think some homemade version of figgies would be good. 😀

Have fun at the super bowl party!!! 😀


28 Ida February 7, 2010 at 4:39 pm

congrats on 9!! i’m excited to hear what you think of Thrive. I just don’t get how those guys eat such a huge volume of food and then run. Dean Karnazes has some interesting fueling methods too.

LOL to ‘just so you dont think i believe everything i hear…’


29 rustique February 7, 2010 at 4:42 pm

That soup looks great! I hate that tinny flavor many canned soups have, so I try to rely on fresh; but Amy’s are always amazing in a pinch.


30 Katie February 7, 2010 at 4:43 pm

Great job with your run!

I tried that soup a few months ago and I didn’t care for it although I agree it didn’t have a tinny canned taste at all. Glad you liked it.


31 Lauren @ eater not a runner February 7, 2010 at 4:44 pm

Great job on the run, that is SO awesome!


32 Kristin @ Iowa Girl Eats February 7, 2010 at 4:59 pm

AWESOME job Kath!! Gosh, I can’t remember the last time I ran 9 miles – I’m inspired!!!


33 Heather @ Health, Happiness, and Hope February 7, 2010 at 5:09 pm

What a major accomplishment Kath! And those are some great times. Congrats! :)


34 Hillary [Nutrition Nut on the Run] February 7, 2010 at 5:14 pm

Congrats on the 9 miles!!! You’re all smiles – did you get a fantastic runner’s high afterwards? The post-run smoothie idea makes a lot of sense – smart thinking : )


35 Heather (Heather's Dish) February 7, 2010 at 5:22 pm

congrats on the 9 miler…that’s IMPRESSIVE :) love the happy smily face too :)


36 Leo @ Cupcakes In Paris February 7, 2010 at 5:25 pm

Wow… Congratulations for your run! That’s rally impressive.
Have a great time with your friends tonight!!!


37 Hannah February 7, 2010 at 5:38 pm

Hey Kath I guess I’m delurking now but I’ve been reading your blog for a while and I love it! I love the recipes, the blog design, your healthy approach, and your knowledge of food!

I have a question, re: the kale SIAB above. Is it good to your accustomed green taste buds? Or do you think someone would like it who doesn’t eat a lot of green SIAB’s? I’ve had the spinach green smoothies and love them, but I’ve tried kale and I can’t get it down…maybe the wrong kale (I used dinosaur kale)? I would like to try kale again but I’m kind of afraid!!!



38 Kath February 7, 2010 at 10:29 pm

It might be a blending thing. My blender couldn’t handle kale, but the vita-mix does it perfectly so the consistency is right.


39 Katie February 7, 2010 at 5:46 pm

Mizfit’s most recent podcast had a bit about whether you need gels and goo and what not in runs under 10 miles. Interesting perspective. I bet the Thrive recipe is tasty.

If I didn’t know better, I would have guessed that photo was taken BEFORE your run! I know I never look that happy after even 3 miles! Way to go!


40 Hannah February 7, 2010 at 5:59 pm

I think the rule with smoothies is that the worse they look, the better they taste! I was wondering, though, what an acceptable substitute for kale might be? I’ve never had much luck finding kale in Australia – would something like silverbeet do??


41 Kath February 7, 2010 at 10:29 pm



42 Niki @ Niki's Neverending Adventure February 7, 2010 at 6:19 pm

Great job on your 9 miler today!! That’s a great idea to have a SIAB post long run! I will have to remember that!!


43 skinnyrunner February 7, 2010 at 6:57 pm

great job on the 9 miler! you’re becoming a marathoner girl!


44 bridget February 7, 2010 at 7:23 pm

Way to go! Not sure re: the green goo … but I may try it in the future … how is it “OK” that it has a higher GI – I thought we wanted to aim for lower GI ??? I too am working on increasing miles – signed up for Team in Training to raise funds for Leukemia and Lymphoma Society … doing a full marathon on San Diego in June – YIKES!! Haven’t ever really run more than 6 miles …. Looking forward to hearing more on your blog about your journey … and really truly – thanks for being so dedicated to your blog – I absolutely love it!


45 Kath February 7, 2010 at 10:29 pm

Do you mean the green smoothie? You want a high GI after a run so you get the fuel into your muscles as soon as you can.


46 bridget February 8, 2010 at 12:35 am

Oh – OK … thanks! I didn’t realize that … makes sense now. I remember reading that chocolate milk is the best post workout snack … I like the SIAB idea – just not the color and the taste scares me! I will try following your recipe and see what I think …


47 Lauren @ A Fit Foodie February 7, 2010 at 7:37 pm

I feel your leg pain with the running. I ran my longest run to date yesterday, 11 miles, and my knees and hips were killing me this morning. I popped two extra strength Tylenol and they feel much better!!!


48 Jessica @ The Process of Healing February 7, 2010 at 8:14 pm

Congrats on the run!! You are almost in the double digits… HUGE!!!
SIAB is something that I haven’t tried yet… I need to!


49 Cole February 7, 2010 at 8:20 pm

Great run! And good on you for braving the mud!


50 Meghan @ Spreading the Health February 7, 2010 at 8:52 pm

Can’t wait for the double digit run! The 10-miler is the one that stands out most for me when I trained for my first half. :)


51 Emily Eats and Exercises February 7, 2010 at 9:02 pm

I’m so glad you brought up your mid-run fuel. I’m starting to increase my milage to train for my first half marathon and my second triathlon. I think I might need to begin adding some mid-run fuel and I have no idea what to eat. Raisins wouldn’t be too much fiber? Maybe you would consider doing a post on this sometime?


52 Kath February 7, 2010 at 10:31 pm

Well a small box of raisins doesn’t have too much fiber. I think it will all depend on your individual response. I’ll be sure to post more foods I try out.


53 Cynthia (It All Changes) February 7, 2010 at 10:45 pm

good job on the miles. And smart move driving to the store after such a long run.


54 Lisa@ thesimplespatula.blogspot.com February 8, 2010 at 7:45 am

i’m so impressed with your 9 miles! i agree though after a certain point adding more miles doen’t even really change your pace you just get into kinda a rhythm


55 Heather @ Side of Sneakers February 8, 2010 at 9:43 am

Congrats on the nine!! You’re so speedy!


56 Jenny February 8, 2010 at 1:02 pm

Hey Kath,

I really like your idea with blending. I make a super smoothie almost every day. I’ve got a somewhat good understanding in nutrition (undergrad was in Kinesiology) but since you’re going for your RD and much more well-versed than I am, I have a question for you. I know that juices are not as preferred as eating the actual fruit because you can get more nutrients out of the actual fruit itself, but when you drink a smoothie, you mentioned that it speeds up the absorbtion process. I get that part, but does it lessen any of the nutrient content because you’re breaking more of it down so your body doesn’t have to? I hope this makes sense! I may be comparing apples to oranges, but it’s a question that’s been on my mind a lot with my smoothies – I’m adding gobs of spinach but not sure if I can “count it” as gobs of nutrients like I would if I ate a spinach salad.


-Jenny D.


57 Kath February 8, 2010 at 8:03 pm

Count away!! All of the nutrients and fiber are all still in the smoothie – they’re just pre-chewed for you 😉


58 Kristilyn (My 29th Year) February 8, 2010 at 4:24 pm

I should pick up that Thrive book – it sounds like it would be a good read! And I love Amy’s soups … I don’t know if we have that one in Canada, but I’ll keep an eye out for it!

Congrats on the 9 mile run!



59 Sean February 9, 2010 at 4:44 pm

That looks pretty good. Congrats on the run, I could never do that, I’d probably die before I made it a mile.


60 bridget February 9, 2010 at 11:21 pm

bought some chocolate amazing meal today – yummy – put it in my smoothie with greek yogurt , banana, and protein powder


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