Sweet Tooth Runner

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HAPPY FRIDAY EVERYONE!!

Another long run In the books! 😅

Running is a stinky sport! Even my own son avoids me after a run 😂 But somehow the gratefulness I feel for the ability to physically be very active offsets the family mockery ☺️

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I love running a marathon but the training is so exhausting, sometimes I question my own sanity 😜 I know it’ll be all worth it at the end but right now my sore legs suggest otherwise…

Off to eating some more! 🍕 🍺

Excellent advice from ‼️

🏃🏻‍♀️The golden rule in running is 80% easy, 20% hard effort!

⚡️When I say hard effort, I mean all in! 85+% of your max heart rate.

⚡️When I say easy, I mean maintaining the ability to talk while running. 75% of your max heart rate.

Steady state runs:

🏃🏻‍♀️ Help you burn carbs and fat because they’re aerobic activities; perfect combination for weight loss.

🏃🏻‍♀️They help you build endurance. Your cardiovascular system becomes more efficient and you’ll notice you can actually run at a faster pace while staying in your easy effort zone; 75% of your max heart rate.

🏃🏻‍♀️There are only good runs! A run is a run; slow or fast doesn’t matter. You’re still getting the benefits both physically and mentally. Running is YOU vs YOU

Monday Run!! 55 degrees- perfect for a long run 🏃🏻‍♀️ During these long runs, I started listening to podcasts. Today I listened to Faster Over 40 hosted by It was an excellent interview with Claire Bartholic Loved every minute of it!! If you have not checked them out yet, definitely look up The Running Explained Podcast.

On a side note; today’s run was supposed to be a progression run but with the leaves changing colors and the comfortable temperature, I deviated from the plan. Just enjoyed the run itself.

Training for a marathon is already taxing both mentally & physically. I gave permission to myself to just enjoy the run! So glad I did ☺️

On the flip side; steady state runs burn carbs & fat because they’re aerobic 😉⚡️⚡️

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𝗚𝗬𝗠 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘𝗦 ➡️ 𝗛𝗢𝗠𝗘 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘𝗦

Self-compassion is a big part of mental health. Being kind starts with ourselves; when we are kind to our own self, we see the world through a different lens.

More often than not, we underestimate our own strengths, ignore our mental health, keep pushing ourselves to a breaking point.

Don’t be too rough on yourself! We have one body, one life!! Treat yourself with care!

HAVE A WONDERFUL WEEKEND 💕💕



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Great info from ! The importance of easy runs cannot be overemphasized. I hear lots of chatter about pace, intervals, fartleks but no one talks about easy runs. They’re the backbone of running; especially long distance running. They help you build your stamina, and keep you injury-free. 🏃🏻‍♀️💪🏻

It’s that time of the year!! How to layer up for a run in the cold?! 🏃🏻‍♀️ 🥶 ❄️

Another training run in the books! Week 7 of I was drenched within minutes, wasn’t expecting such warm weather in October! Looks like we’ll have a couple more warm days ☀️

Although I don’t enjoy sticky runs, I do enjoy reaping the benefits once it gets cooler ☺️

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I've talked about the importance of fueling before your workouts; now let's talk post-workout fueling. Getting enough to eat ‼️ in the right time frame following your workout ‼️ plays a huge role in your recovery and training progress. And when it comes to fueling after exercise, I bet there's little surprise that women are different than men. Here are a few things to keep in mind if you're trying to maximize your recovery: 👇

💪 Women's metabolism comes back down to baseline within 90 minutes after exercise whereas men might take 3-18 hours, depending on the exercise.

💪 We need to eat protein (aim for 25-30 grams with 5-7 grams BCAAs) with a bit of carbohydrate as soon as possible after exercise - especially if you're doing a depleting exercise like cardio. Ideally, aim to eat within 30-45 minutes after finishing your workout.

💪 If you delay calorie intake, you stay in a breakdown state. In short, your body won't start repairing until you take in some food.

💪 Even if you eat enough in the rest of your day to meet what your body needs, not eating post-workout acts the same as not eating enough.

I've heard from many women who have admitted to skipping their post-workout snack in order to cut their daily calorie intake, but remember: losing weight does not simply mean calories in < calories out! Cutting food in and around training will only hurt your ability to make adaptations and gains. If you're planning to make diet adjustments, consider implementing them outside of your workout fueling - your body will thank you!

Fuel for what you're doing, and fuel for the recovery that your body needs afterwards.