GoneForaRun Healthy & Delicious Blueberry Muffins – Gluten Free

Treat yourself to these delicious and easy to make healthy blueberry muffins.  The ingredients are all good for you and its gluten free, dairy free, low carb and Paleo Diet approved!

These blueberry muffins are loaded with antioxidants and great healthy ingredients making it a great breakfast or snack.  Make a double batch because they don’t last long!

Blueberry Muffin Recipe

Super Healthy Blueberry Muffins – Gluten Free

 

GoneForaRun Blueberry Muffins Ingredients

½ cup Coconut Flour

4 ½ tablespoons of Coconut oil

6 Organic Eggs

4 tablespoons of milk (coconut milk or almond milk or water)

½ teaspoon Apple Cider Vinegar

½ teaspoon Baking Soda

¼ teaspoon Baking Powder

1 teaspoon Cinnamon

¼ teaspoon Sea Salt

2 tablespoons Raw Honey

½ cup of Blueberries

Preheat the oven to 400 degrees.

Combine all the wet ingredients in a separate bowl.  Combine all the dry ingredients in a separate bowl.  Mix the wet and dry ingredients together.  Add blueberries and gently stir.  Pour batter into muffin cups. Bake at 400 degrees for 15-20 minutes.

 

Enjoy!

 

Gone For a RUN General Posts, Runners' Nutrition

What To Eat Pre, Mid and After Various Run Distances To Maximize Performance & Energy Levels

 

You need to fuel you body wisely to manage energy needs during and after running.   Here is a basic guideline with examples of recommended food to consume.  The estimated number of calories burned during each race distance is also noted. 

 

3 Miles (300 calories burned)  1 Banana before you start and really nothing needed during except for some water if need.  After your 3 mile run eat one your meal for the day or just a light snack.

6 Miles (600 calories burned)  An natural fruit and nut granola bar  (we like KIND bars) and a banana. During your run be sure to drink water every couple of miles or as needed. Again if you can eat one of your main daily meals 30-45 minutes after your run this is ideal.  Or have a healthy snack such as almond butter on apple slices, or a healthy nut and fruit bar.

13 Miles (1,300 calories burned) A banana and a bagel (or rice cake) with peanut butter before you get started.  During your run drink water and consume 1-2 energy gels per hour.  After your 13 mile run leave time for your system to recover and then eat a meal for recovery.  Make sure you eat a healthy protein (eggs for example), fats (peanut or almond butter) and some healthy carbs (fruit)

20 Miles (2,000 calories burned) A banana and a bowl of oatmeal would be a good before meal and then during your race be sure to hydrate well and consume 1-2 energy gels per hour. A post run you need to have a recovery meal that includes protein (chicken for example) carbs and fat – rice and beans with vegetable would be a great choice.

In order to maximize your performance when you are out running remember to fuel your body and hydrate – it will make a big difference to how you feel and recover. 

Gone For a RUN General Posts, Runners' Nutrition

Boston Marathon Weekend

We’re busy getting ready for the grand daddy of all marathons – the Boston Marathon!  The Boston Marathon is the oldest marathon, and is by  far one of the most famous marathons held. Part of its mystique is that the race is just so tough to get into -most runners have to to hit tough qualifying standards.

We at Gone For a RUN know just how exciting and special this race is.  We’ll be heading up to Boston this weekend to showcase our special Boston Marathon gifts to commemorate your big accomplishment.

Relax after your big run with the best tasting beer of your life with our Wicked Fast Runnah Engraved Beer Glass.  Cheers!

Beer glass is one of our great Boston Marathon gifts

Wicked Fast Runnah 20oz Beer Pint Glass, $17.99

Looking for a stylish way to show case your big accomplishment? Our sterling silver 26.2 Boston charm (in blue and yellow, of course) on our unique sterling silver cubic boutique chain is a gorgeous way to subtly show your race off.

Our 26.2 Boston necklace is another oen of our great Boston Marathon gifts

Sterling Silver and Enamel 26.2 Boston Boutique Cubic Chain Necklace, $109.99

If you’re looking for a gift that keeps on giving, our Boston 26.2 Gift Filled Mug is sure to be a hit! We’ve taken our popular Boston 26.2 Mug, and filled it with fun and useful items like our Boston 26.2 car magnet, our 26.2 key fob, a running tattoo, and Honey Stinger Energy Gel and Energy Bar.

Our mug filled with Boston marathon gifts makes it a faboulous Boston Marathon gifts to recieve

Boston 26.2 ($38 Value) Gift Filled Mug, $24.99

Our Running Boston Clover artwork on our brand new Every Day Womens Tee is a comfy way to display your Boston pride when running errands around town. Look closely inside the clover – there’s key points on the marathon woven inside!

Running Boston Clover Womens Tee, $19.99

For more great ideas, check out our Boston gift boutique, or stop by booth #2926 at the expo!

Events, Gone For a RUN General Posts

Race to Registration

Although we are all busy training for our spring reasons, it’s time to start thinking about fall race season, or at least, registering for fall race season.  My original intention was to take the year off from marathons, but after the whole debacle of having my fall marathon cancelled on me, and then having to DNS my winter marathon due to injury, I decided to give 26.2 miles one more go.  Hey, they say the third time’s a charm, right?

I’ve only run two full marathons before, and they have both been in New York.  Although the New York Marathon is, hands down, my favorite road race, I wanted to give another city a shot.  I tossed around a bunch ideas, but it was tough choosing. I have a big personal commitment in the fall (I’m getting married!), so I wanted to choose a marathon that didn’t require alot of travel, and had a date that would work fit in neatly with my schedule.

After careful consideration driving everyone around me nuts with different race idea, I ended up deciding on the Marine Corps Marathon in DC.  I’ve heard nothing but fantastic reviews about the race, the date works for me, and – best of all – no lottery! I knew the race sold out quickly last year, but I figured if I was right at the computer at noon, I would be fine.   After all, I’ve scored some pretty hot concert tickets in the past, surely a marathon with 30,000 slots would be a piece of cake!

Today was the day registration had finally arrived.  At 11:55 I pulled up my computer, and was ready to go. I hit refresh right at noon, and was taken to the front page.  I started to type in my information, hit “next”…and then, I got a blank screen with a message “server unavailable.”   I hit refresh, and waited . Over, and over, and over.

As frustrating as it was to keep seeing the same error messages, it also got me thinking – how amazing it is that there are so many people willing to take on the challenge of a marathon?  Running – and marathon-ing – used to be such a niche sport.  It’s crazy to think how much the sport has grown over the past 20 years.   And considering how there is always some news report on how Americans are getting more and more obese as a nation, I think it’s pretty fantastic that so many people are clamoring for a chance to start a 26.2 mile long road race.

As for my registration? Just like in running, persistence is key.  About 2 hours after registration open, I was finally taken to back to the first screen I saw.  I typed in my info again, crossed my fingers, and finally saw this message…

marine corps marathon registration confirmation

Bliss – Marine Corps Marathon registration confirmation!

Phew! I’m IN and, and ready to tackle on 26.2 miles this fall.  It’s PR or bust this fall!

 

 

Our Runs

NYC Half Marathon Weekend

This past weekend was the NYC Half Marathon, the largest half marathon in New York City.   The race starts in Central Park, runs through Times Square, down the West Side Highway, to finish in downtown Manhattan.  It’s definitely one of my favorite races, but I sadly, I wasn’t able to run.  The lottery was held during my injury hiatus, and I didn’t want to sign up for a race I wasn’t sure I would be able to run. Nonetheless, I made sure to take part some of the weekend’s festivities.

My first stop was to the expo to check out all of the vendors – especially Gone For a RUN, of course! The booth was hopping with busy shoppers. We created two new designs for this race, our 13.1 Big Apple and Kiss Me I Finished 3.1 NY, and both shirts were completely sold out by the end of the expo.  Don’t worry – we are still carrying them on the site, if you didn’t have a chance to snag one of your own!

Gone For a RUN's booth at the NYC Half Marathon expo

Gone For a RUN’s booth at the NYC Half Marathon expo

On race day, I had an early alarm set – but instead of toeing the start line, I headed straight to the finish! New York Road Runners had offered guaranteed entry for next year’s race to all those who volunteered on race day, and I thought, why not? It was a great opportunity to still partake in race day, help give back to the running community, and, bypass the lottery for next year’s race.

I was due to report to finish at 7 am, about an hour and a half before the elites were expected! There were so many volunteers, and we all had to  check in and get assigned to our proper stations.  I got my assignment as a finish line marshal, which meant I was to help keep runners moving along the crowded chute – and to keep an eye out for any runners who looked they might need some help.Volunteering gives you such a different perspective on race day, and it definitely makes you extra appreciative of all the efforts that go into producing such a large race!

Preparing the finish line at the NYC Half Marathon

Preparing the finish line at the NYC Half Marathon for all the soon-to-be-half marathoners

The first elite men arrived at the finish at 8:31 – exactly 1 hour, 1 minute, and 2 seconds from the start at a blistering 4:40 min/mile pace.  I couldn’t even imagine holding that pace for .131 of a mile, not even 13.1 miles! The first females came in shortly after, in about 1:09. Then followed the sub elite, local competitive runners, and the rest of the crowds. It was fun cheering on the crowds and spotting so many familiar faces – especially Gone For a RUN’s own team member Julie, who ran an incredible race herself! Before I knew it, I had been out there for hours, and the final runners had finished.  It was time to pack up, check out, and head back home.

As much fun as volunteering was, I am definitely looking forward to getting back on the road and running my own race!

 

 

 

 

 

Gone For a RUN General Posts

The Grand Return of the Central Park Marathon

Back in 1970, a group of runners met in Central Park to compete in the first New York Marathon. There were no title sponsors, no roaring fans, not even a timing chip to accurately record each individual’s time.  Out of the 127 runners, only 55 runners actually crossed the finish line.  After all, the idea of running 26.2 miles for fun seemed ludicrous.  Never did one imagine that over 40 years later, the race would move out of the park and into the streets of New York and grow to be the largest, and arguably most successful, road race of all time.

This past weekend, the park played host to another Central Park marathon, the first full co-ed marathon to be held in the park since the early days of the New York Marathon.    Like the first time around, there wasn’t a whole lot of fanfare.  Just a comfortable, casual gathering of runners planning to go for a pretty long run together.

When NYC Runs, a grass roots organization  relatively new to the New York running scene, announced they were planning on staging their own Central Park marathon a few months ago, it caught my interest.  I had even thought was under the delusion that perhaps I would even be able to run it depending on my leg’s recovery time.  Clearly, running a full marathon this spring isn’t in the cards for me.  But, once NYC Runs added a half marathon option to the race as well, I knew I was sold.  Surely, I could handle the distance of the half, and I could use it as a training run in prep for my goal race glorious comeback in May.

The race ended up being such a wonderful experience.  It really felt like a small town race in the big city, something I haven’t ever really experienced in a Central Park race.  There were just enough race day amenities to make it feel like a race (finisher medals, hoodie tech race shirts, bag check, water stops about every 2 miles, heat sheets and beanies at the beanies, and the most delicious post race spread I’ve ever seen), but the field was small enough and atmosphere casual enough to retain that small town charm.

And my run itself? My goal was to keep it easy, a similar effort to my long runs.  And, despite the hills of the park, I ended up clocking in over 12 minutes faster than my time in Miami.   Hopefully a sign of more good things to come!

 

Gone For a RUN General Posts

Setting Goals for the Year

Usually the first week in January is the best time to start thinking about goals for the new year ahead, however, I was so focus on getting through the Miami (half) marathon in one piece, I couldn’t really think about much else. Thankfully, I made it through the race in one piece, and my leg seems to be hanging in there as I ramp up my miles and try to return to normal training.

Between having my fall marathon cancelled, and having to back out of my winter marathon due to injury, I have the marathon bug more then ever.   My initial thought was to immediately start training for a spring marathon so I can finally get it out of my system.  Then, I thought about it some more, and it didn’t seem that much sense.  I feel incredibly out of shape due to my layoff, I’m not convinced I will gain all my fitness back in just a few short months, and I certainly don’t want to risk re-injury by doing too much, too soon.  Also, winter is by far my least favorite season to run through.  I’m not sure I wanted to commit to 3+ hour training runs through snow, ice, and freezing temperatures, and I know I don’t want to be doing that kind of distance indoors, either!

In the end, I decided to hold off until fall for the next marathon attempt, and focus on the half marathon this spring.  I’m signed up for the Long Branch Half Marathon as part of the NJ Marathon weekend, and I would really like another shot at sub-2, to get back to where I was before all of this injury madness started.

Planning on displaying this ornament year round to show off my accomplishment! NJ Shore Half Marathon Porcelain Ornament -LT, $9.99.

Then, I’ll have some time relax, recoup, and start thinking about training for the fall! I would really like to run the Marine Corps Marathon in DC, but registration doesn’t open until the end of March.  Registration is first come, first serve, and I know it’s a very popular race, so fingers crossed I can get in!

I already can’t wait to celebrate with this coffee mug! Washington DC 26.2 Ceramic Mug -LT, $17.99

Our Runs

The Joys of Running on the Treadmill

Normally, my thoughts on running on the treadmill can be summed up with “friends don’t let friends use treadmills.”  I find the workouts a little boring extremely mind numbing, and I believe that training outdoors in less than ideal conditions is part of being a runner.  After all, what are you going to do if the weather is cold and rainy on race day? Stay in bed and skip your race? Of course not!

However, you know what they say….desperate times call for desperate measures.   This past weekend, we had over 2 feet of snow dumped on us.  One news station told me our town got 30+ inches, another one said 20-something.  Either way, it’s a heck of a lot of snow!

Now, I’m all about snowy runs, but it does get to a point where mental toughness becomes mental madness.  The roads were so icy and snow was piled so high, that we had a travel ban on the state for over 24 hours.  Although the roads are plowed now, the snow banks are still narrowing roads quite a bit (some portions of side streets have become unofficial one ways), and all it takes is one sliver of black ice to break a bone. I’m sure there are others that are more experienced in winter running than me, or perhaps just braver, but I just don’t feel safe out on the roads right now.

After spending two months on the sidelines, the last thing I want to do is miss more miles. I’ve got leg speed to get back! So instead of grumbling and complaining about running on the treadmill, I’ve tried to change my attitude a bit. Here are some new discoveries I made about running on the treadmill this past weekend:

  • Cute running clothes.  Remember that adorable  matching singlet and splits sets you haven’t worn in about 6 months? No better time to bust it out than when you are running on the treadmill!
  • …and alot less laundry. Usually in the winter, I run in a pair of tights, 2-3 layers on top, hat, gloves, neck gaiter, and tall socks.  Shorts and tanks take up alot less space in the laundry!
  • Actually breaking a sweat.  It’s hard to actually get that I-feel-like-I-exercised, drench-in-sweat feeling when you are running in chilly weather.  Not the case indoors! I come back drenched, every time. Now only if they could install palm trees at my gym…
  • Cranking up the music loud. Out on the road, there’s an endless debate about whether running with headphones is the best idea.  However, on the mill, turn it up! There’s no cars to watch out for
  • Keeping pace.  One of the fundamental differences with indoor vs outdoor miles is that on the mill, you are setting the pace. Although one can argue it’s not quite the same movement as on the road, it is a great opportunity to teach your legs how to hold a particular pace over a long period of time.
  • Mental toughness.   I think all of us have those “I don’t want to be doing this right now” kind of runs.  When you are out on the road, you usually have no choice but to finish it out – after all, there’s no where to go but home! But on the treadmill, it’s all-too-easy to hit the “end” button and be done with it.  At least in my experience, this kind of training helps me stay tough when the going gets rough on race day.

And, when all else fails….just remember, only a few more weeks until spring!

 

 

 

 

Training Tips

Miami Half Marathon Recap

Before starting any race, it’s important to have goals. The last few times I started a race, I had specific time goals that I wanted to hit.  The last time I started a half marathon, I had a very big milestone I wanted to accomplish, and I did.  Last weekend, however, my goal was different.  All I wanted to do was to get out there,  take it slow and really enjoy running through my childhood stomping grounds, and have fun.

I started my morning (or was it still night?) with an early wake up call at 4 am.  I had laid everything out the night before to make everything a little easier!

Ready to go with my race day outfit!

Since i was staying with my parents in our house out in the suburbs, we had a bit of a drive to get to downtown Miami. Luckily, my dad was also running, and he knew all the tricks to avoid race day traffic and find decent parking without too much of a hassle.

We did the usual pre-race errands (bag drop, bathrooms, finding the corrals etc.) and made it into our corrals a few minutes before the gun went off.  My dad was running the full, so we said our goodbyes then, so he could get into his grove.  Usually I am a pile of nerves, but at this point, I was surprisingly calm.  But after all, I knew I complete the distance, and I knew I wasn’t racing…there was not much on the line!

It took about 15 minutes for me to cross the start once the gun went off, but considering the size of the race, the wait wasn’t too bad.  We only stayed in downtown Miami for just a few moments, and then we hit the first “hill”, as we climbed the Venetian Causeway towards Miami Beach.  Normally highway miles are a necessary evil in a race and can be rather boring, however in this case, the highway was right along the ocean and was lined with cruise ships waiting in port.  At this point in the day, the sun was also starting to come up, so the view was absolutely spectacular.

After about 3.5 miles, we hit South Beach, which was the highlight of the race for me.  Not only is it my favorite part of Miami, but it was also the site of my first 5K as well.   I enjoyed running through the streets and reliving some great memories.  The spectators, especially those who were just getting home from the bars/clubs from the night before, were a great boast, too!

After South Beach, we headed to some of the communities in Miami Beach, which I wasn’t as familiar with.   The temperatures were definitely starting to climb, but every time I started to feel warm, I thought about how cold it was back home – and suddenly, it didn’t seem so bad!

Notice how there’s no mention of a watch? That’s because I really tried to forget about it! I knew my pace was slowing, especially since the water stations were getting so crowded that I was forced to walk through them (and even had to fill my own water cups at a few of them!), but kept reminding myself that this was for “fun”, and not to stress.

Around miles 9-10, it was time to say goodbye to the beach, and head back to downtown.  We were on another highway that I wasn’t as familiar with, and the view wasn’t as exciting, but I did run into a childhood friend on the course and ran with her for a bit, which perked me up a bit.

The last 2 miles of the race were back in downtown Miami. I kept seeing signs that said “almost there”, and while I knew the spectators meant well,  we had not broken away from the full marathoners yet, and they weren’t even halfway through yet!  When I saw the break at 12.5 miles, I was a little tempted to head to the “full marathoners” side, but I knew that would of been a b-a-d decision.  Instead, I veered to the left, made the last turn, and headed to the finish line for another 13.1 in the books!

The perfect frame for my medal! Runners Personalized Photo/Medal Frame – Florida Choose Your Distance, $34.99; goneforarun.com

 

Our Runs

Probiotics – Your Essential Running Partners

Lactobacillus and Bifdobacteria are your running partners, you need to take all billions of them along with you to keep you free of stomach distress and to maximize your health and performance. Your digestive system processes all your nutrients to fuel your run and it needs to be balanced and working efficiently to maximize your performance and comfort.

Both ‘good’ and ‘bad’ bacteria live in your digestive system and for optimal health you should have 85% good bacteria. When the ‘good bacteria’ that lives in your digestive system is out of balance your health and performance will suffer. Antibiotics (including those present in meat, poultry and dairy products) is one culprit that kills the ‘good bacteria’ as is refined sugars, oral contraceptives, stress etc… Restoring a healthy balance is easy and offers great benefits. By ingesting probiotics, the ‘good bacteria’ found in fermented foods like kefir, yogurt and sauerkraut you will improve your health and your run.
I recently started making my own yogurt (with the help of the new Cusinart Yogurt Maker). It’s so easy and the yogurt is so delicious and super healthy with no additives or preservatives.

Probiotics for Runners

When selecting a probiotic choose one with more strains of bacteria (with a total of at least three to five billion colony forming units CFUs) and be sure it includes Lactobacillus and Bifdobacteria (these offer the most digestive benefits). Also make sure they also contain prebiotics that are nondigestible plant fibers that help probiotics thrive. I prefer Dr Ohhira Probiotics it contains 12 strains of live bacteria and does not contain any preservatives and additives.

So your ‘tiny’ running partners can provide great benefits that will settle your stomach, fight off colds, enhance immune function, shed fat around your belly, improve your performance and make you feel great! What more can you ask from a running partner?

Gone For a RUN General Posts, Runners' Nutrition