Nick

Kara

3.14.2011

Key workout & almond butter

Less than 2 weeks till the half and I'm trying to plan out my training for the next 2 weeks. I was thinking for my long run this weekend I would do 8 to 10 with maybe 6 at goal pace?  How much would you run for your long run the weekend before the race? 8 was in my head because I always do 8 the weekend before a marathon, but my training hasn't been grueling so maybe 10?

In addition, I got into the habit of doing a key workout the Monday before a marathon - some kind of speedwork. I'm not really tapering or anything so would you do the normal hill/speed repeats that Tuesday but an easy run on Thursday instead of tempo?  What is your week before the race plan that has brought you success? 






I saw this and made it immediately.  The last batch of almonds we bought from Costco were raw and I didn't notice, and the almond butter they make it way too dry.  I guess the hint is to roast the almonds with some maple syrup. I tried roasting them but it didn't help. Whoa! Roasting them gives the almond butter such a great taste!  A recipe to try for sure!


Maple Almond Butter adapted from OSG.
I recommend you try her recipe which has more things in it - some that I didn't have and some that I just forgot to put in (vanilla, cinnamon). I omitted the salt.

Ingredients:
  • 2 cup raw almonds
  • 2 tbsp whole flax seeds
  • 2 tbsp chia seeds
  • 2 tbsp pure maple syrup 

Directions:
1. Preheat oven to 350F. Line a baking sheet with parchment or a non-stick mat. In a large bowl, mix together the almonds, flax seeds, hemp seeds, chia seeds, and maple syrup. Spread out almond mixture onto baking sheet and bake for 20 minutes.


2. Remove from oven and allow the almond mixture to cool for a few minutes before placing into a food processor. Process for about 10 minutes, stopping to scrape the bowl every 30-60 seconds as needed. The mixture will be very drippy and smooth when ready.

6 comments:

  1. God that Almond butter mix sounds far too good/evil to have in the house!

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  2. That bowl looks dangerous! What a great combo.

    I like to go really hard the second to last week before a big race. I think your plan sounds perfect...maybe try for 10 miles w/6 at goal pace, but 8 would be perfectly sufficient if you need to cut it short. Then do a speed workout the Sunday or Monday beforehand. HM goal pace will feel easy after doing all out sprints.

    When you say a tempo or hill run on Thursday, do you mean Thursday of this week? Or next Thursday, 3 days prior to the race? All the work will be done by that point. There's nothing to gain, only to lose, by going too hard the final week of a race.

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  3. Personally, I think 10 is a good distance the week before an HM. So if you're comfortable with it, go for the 10!

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  4. Keep in mind that I am a newbie, but for my first 5K I ran M and W (pushed myself M, but reg run on W) and then took 2 days off before the Sat race. I ran a min/mile faster in the race, and I think that had something to do with my body having time to recover and prepare.
    Good luck!

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  5. I do not stress the week before the race. I try to get a few good runs in, I eat carbs and drink water and no booze (kind of a bummer, pasta with no wine).

    I take it easy and prepare to enjoy the run.

    Happy Running,

    Elena

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