The fourth annual FRESH 15 will be here soon, and if you plan to run the race, you may be working toward longer distances during your training runs. As you increase exertion and distance, it’s important to properly refuel after a long run.
Nutritionists with Running Magazine recommend a high-protein snack within 30 minutes of running. After a six-mile run, eat an apple paired with a healthy fat, like cheese or almond butter. This will help replenish amino acids that are needed for your muscles. Also, the fruit and fat combo increases blood glucose levels to provide energy to your cells.
After a longer run between 7 and 10 miles, have a mini meal that includes protein, fat and carbohydrates. Egg or tuna salad on whole-grain toast is a good choice.
Also, stay hydrated by sipping on water throughout the day, and try to drink half your weight in fluid ounces. Snack on fresh fruit and nuts for additional energy.
Some great refueling choices you can find at FRESH include the following:
Full Circle Almond Butter: Made from 100% ground almonds. A great source of protein.
Full Circle Almond Milk: All-natural, rich and creamy non-dairy beverage enriched with calcium and vitamins A, D and E.
Dave’s Killer Bread: Made with whole-grains, certified organic, non-GMO, no high fructose corn syrup and no preservatives. Contains 5 grams of protein and fiber, 250 grams of Omega-3 and 22 whole-grains per serving.
Natural Sea Solid White Albacore Tuna: Ocean-friendly, wild-caught tuna packaged in BPA-free cans. Contains 179 milligrams of Omega-3 fatty acids.
Brookshire Grocery Company is proud to announce a scholarship program through the FRESH 15k for graduating high school runners. The FRESH 15k scholarship program is designed to award local athletes for their dedication to the sport of running, teamwork, athletic achievements and outstanding academics.
Coaches are encouraged to nominate runners by downloading and filling out the application form, which can be found online, then submitting it via email or mail. The application deadline is Feb. 1, 2016.
Selected athletes will receive $1,000 toward their continued hard work as a student at a junior college or four year institution. They will also receive a free entry to the 2016 FRESH 15k and the privilege of lining up with elite athletes at the race start.
When I first started running, I capped out at 3 miles. It was my happy place. Three miles were just enough for me. I was sweating, burning calories and feeling great.
When I decided to try to go farther than my three-mile route, things got a bit tricky. Most experienced runners I spoke with told me it was a mental game. “Running is all mental,” they would tell me, noting that the farther I pushed, the easier the distance would come. Although I doubted in the beginning, the past few years of running consistently have taught me that this is about 90 percent true.
Another thing I have learned about running is that no matter how many races I complete, I have the tendency to procrastinate my training. One of the easiest ways for me to truly commit is to sign up early, pay my entry fee and get it on my calendar.
We, at FRESH, are working hard getting ready for the next FRESH 15 race. Even though most people aren’t thinking about the event quite yet, the best way to commit is to register early, and get a jump start on your training and your mental preparation.
Commit now to the FRESH 15, sign up and get ready to cross the finish line on March 7. Signing up early will not only save you money, but it will also help you start to prepare mentally to accomplish your goal – whether it’s the 5k or 15k. We are cheering for you and are here to help you throughout your training journey. Stay tuned to our Facebook page and website for beginning, intermediate, and advanced 5k and 15k training plans. Be mentally tough and make the decision to run NOW.
Think you aren’t a runner? We disagree!
We believe anyone can run – it just takes a little determination and a lot of heart (and some decent running shoes!).
At FRESH, we are passionate about being the best, about serving our community and about giving back. Through the FRESH 15 – our 15K, 5K and kids 1K race coming up March 1 – we hope to accomplish each of these goals. We also want to help you (our community) become healthier.
If you have never ran before or have never even thought of running before, you CAN reach the finish line. I am not a professional runner (I have to keep my day job!), but I love running. I truly believe that with a good training plan and a goal in sight, it is possible to complete a race. If you start training now, you will be ready for the 15k (roughly 9.3 miles) come race day. If you feel more comfortable starting with the 5k race (3.1 miles), that’s okay, too.
Over the next couple of weeks, I recommend starting out slow. Take your time and try to work your way up to running one or two miles at a time, at least three times a week. Depending on your fitness level, you may have to stop and walk, and that’s okay. Remember, no matter how slow you are, you’re still lapping everyone on the couch!
Do some research on training plans and check out www.runnersworld.com for some great articles on how to get started. We also have some great resources on our website at FRESH15K, including links to training plans and tips on how to eat properly while training. I would also encourage you to invest in some quality running shoes and drink plenty of water.
In less than two months, you can be crossing the finish line at the inaugural FRESH 15 race! Set your goal today!
Until next time, keep running!
A new year means a new beginning. This may be true for most people, but sometimes lack of motivation and worthless excuses play against your New Year’s resolution. Well, I am happy to announce that FRESH is here to help you start on the right track. January is Health Awareness Month, and throughout the whole month, FRESH has some exciting events that will lead to a new and improved you!
January 11, 2014
FRESH 15 Running Clinic at Racquet and Jog
Learn how to prepare for the FRESH 15 on March 1! Bob Hepler, track and field coach at UT Tyler, will provide tips on training for the 15k and will answer any additional questions you have. Admission is free and breakfast will be provided by FRESH.
January 16, 2014
Cooking Heart to Heart at FRESH
Beginning in January, FRESH is partnering with Trinity Mother Frances Heart Hospital for the launch of Cooking Heart to Heart. FRESH’s executive chef and TMF Heart Hospital’s executive chef will be cooking heart-healthy meals with heart-healthy ingredients in the Taste Kitchen on the third Thursday of each month.
January 25, 2014
FRESH Health Fair
Join us in the Pharmacy Department for free cholesterol and glucose screenings, blood pressure checks and body fat composition tests. Want to be more health-conscious? Specialists will be available to provide you further information on any health-related issues that you wish to know more about, including gluten-free and nutritional information.
Don’t let those Christmas pounds weigh you down in 2014. A new beginning can lead to great results, so set your goals high and start your New Year right.