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What I Ate Wednesday || On the Menu and Running

Welcome to another week of What I Ate Wednesday with a focus on 2 things I’m most passionate about, nutrition and running.

Food, Fun and Fitness

On the menu…

  1. Breakfast. Sunflower Butter and Banana Protein Overnight Oats
  2. Snack. Strawberry Protein Smoothie (post-workout)
  3. LunchSunny Spicy Veggie Wrap with Spiced Seed Zucchini/Carrot Slaw Salad from Healthy. Happy. Life.
  4. Dinner. A combination of leftovers. Oh She Glows’ Our Perfect Veggie Burger and Karma Chow’s Tony Horton Vegan Burrito on a bed of romaine.
A few snacks that are not pictured Larabar, watermelon with lime and Marys Gone Crackers with hummus.

Fitness…

I love speed work. Never in a million years did I expect to have those 4 words come out of my mouth. Bright and early yesterday morning Chad and I drove to the high school track, ran 6x400s at 5K pace and ran home in time to wake up my daughter for summer school. A total of 6.75 miles. I love the cushioned feeling of running on a track and the feeling of accomplishment of speed, in contrast to distance, when I’m done. There is just something about speed work that makes you feel like a rockstar!

Benefits of Speed Work

  1. Increase calorie burn. Speed training with one- to five-minute bouts at the faster speed can increase the overall calorie burn of your workout.
  2. Improved VO2 max (oxygen capacity). VO2 max measures the amount of oxygen your body can produce during a workout. The higher your VO2 max, the more power and stamina you have.
  3. Improved race times. Speed training helps you build up to sustaining a fast race pace for longer without excessive fatigue.
  4. Increase fat burning. Performing regular speed training makes your body more efficient at burning fat.Read more: http://www.livestrong.com/article/145589-the-advantages-of-speed-training/#ixzz20JJu4b1m

If you’re a runner do you include speed work in your training? Do you love it or see it as a necessary evil? Do you combine leftovers for a meal? What’s your favorite thing from your menu this week?

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24 Comments

  1. Why do you always have delicious looking food on your plate? The strawberry smoothie’s to die for!

  2. Speed work is tough, but I think it feels the best afterwards. Especially when combined with good food, like you have listed. Those are really good meal ideas, thanks for the tips! The butter and banana oats and vegan burrito over a bed of romaine look incredible. Not to mention the smoothie thrown in there. Great job!

    Greg at Dazadi.com

  3. Commenting….let me know if you get this….I’ll let you know if I get your response…and then we can see what happens on this world wide interweb.

  4. It could be because I’m hungry but I want to camp at your house and eat with you!! It all looks so Yummy!!! I do love speed work. I didn’t think that I would be this past year I have really loved it!

  5. Love those delicious food you had! Actually, there are a lot of things I want to try this week.. I might be able to finally run again after dew months of relaxing..

  6. Your slaw from lunch looks delicious! I have to make that soon.

    I have grown to love speed work. It kind of stinks doing it (like puke worthy sometimes) but afterwards you feel pretty bad ass.

    1. Love how you describe it as puke worthy LOL! I love it while I’m doing it. The harder I push the better.

    1. Thanks Courtney! If I make the weekly menu fun, with interesting recipes and satisfying meals I stick with it 100%.

  7. Favorite meal this week is my open faced “healthy” version of chicken parmesan on Challah bread with mushrooms and onions. It’s oh so good! 🙂

  8. Your lunch looks and sounds divine! Actually all of your meals look really good 🙂

  9. You’ve been trying so many new delicious recipes, it’s inspiring!
    I love speed work, too… like you said, you finish feeling like a superhero. But I have a tricky relationship with it because every injury I’ve had has been traced to too much too soon with speed work, so I’ve learned to be cautious and once a week is plenty for my body.

    1. With a coach’s help I’m being as careful as possible to avoid injury. Only 1/week, warming up sufficiently, etc. Any tips you’d like to share?

  10. Julia @ Pain, Pride, Perseverance says:

    i never thought i would enjoy SW either! but it brings a new sense of accomplishment and is something to look forward to during the week! so glad to hear you loved it as well! and pumped to read about those benefits! im glad you posted the link to the wrap! sounds amazing!!!

    1. SW is a great way to break up the distance runs throughout the week and it just feels awesome!

  11. Once I am able to get a solid 5 miles under my belt and have it feel somewhat comfortable, I will start incorporating some speed work into my routine. Right now, I am just focusing on slowly increasing my distance.

    1. Great plan. From everything I’ve read speed work is definitely something to work up to. Start with distance.

  12. I actually like speed work. It makes me feel stronger and faster! It also makes me feel like I am taking it to the limit, since it is HARD! I do think that it has made me faster as well.

  13. I definitely don’t do enough speed work! I focus more on distance than speed, as it is more in my comfort zone 😉 Great tips and delicious day of eating! I also started my day with oats. Mmm!

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