I was originally gifted this recipe from a friend in Northern California. Over the years, I've tweaked it to the ratios that work for me and my family, but play with it and fine-tune it to your liking! This bar can be used for a pre-workout snack, breakfast, in-between meals; really any time of the day.
Read MoreThis race report certainly turned out longer than I planned, but I feel that if I’m going to take the time to write a race report, I want it to be honest and authentic and hopefully be educational in helping someone else who wants to run 100 miles and wants to hear about what did/didn’t work for another; and hopefully help someone else prevent making similar mistakes or on the other hand help someone make a wise choice.
Read MoreA few weeks ago, I published a piece on Pre-Run Nutrition; the next natural step is fine-tuning how you fuel during your run. As with many aspects of fueling, timing plays an important role. When you start to fuel during a run can be dependent on your pre-run meal and the length of your run. I have athletes that fuel from every 20 minutes to every 45 minutes, depending on their physiology, length of race, and the amount consumed at each fueling.
Read MoreBefore I was Gluten Free, Fig Bars used to be a go-to on long runs, when I was wanting food as opposed to a gel or chews. As mentioned in the During Run Nutrition blog, many are able to stomach easily digestible real food better than gels and other endurance fuel on the market…
Read MoreOne of the questions I'm asked most is how one should fuel around a run - this includes pre-, during and post-run nutrition. The answer is not straightforward and unique based on weight, training intensity, and in some cases dietary restrictions. I have done my best here to provide a general guideline or starting point for fine-tuning what works for you. The amount of food and timing are key to optimal performance for all 3 intake periods (pre- during and post-run).
Read MoreHere in the Pacific Northwest we experienced some earlier than normal warm temperatures. Then we had a bit of a cool down, but now summer is here and the higher temps will be back. In addition, many are traveling to train and race in parts of the country where it’s already warm. Practicing your hydration goes hand in hand with practicing your fueling. It is a good time for you to start creating your individual hydration profile.
Read MoreThere are bodies of research that have proven that mental rehearsal improves performance. Professional athletes have long used this knowledge to their advantage and it is a valuable part of their training. In this article, I will teach you how to visualize a perfect performance. Each time you practice this, your brain will create neural pathways that will encourage your muscles to work exactly as rehearsed.
Read MoreP3 Running is pleased to announce that Lori McConnell will be joining the P3 Running team as a coach starting February, 2016. To start, Lori will be actively involved in Tuesday Night Group Training Sessions and will begin coaching and be open to new clients in March, 2016. “I am looking forward to Lori joining P3 Running. Most importantly, her passion for the sport rings true to the philosophy of P3 Running. This coupled with her well-rounded experience will only enhance what we are able to offer our runners.”~Michele Pettinger, owner of P3 Running.
Read MoreIt was in the dark of night that I believed. The predominant sound my foot strike on crushed rock, my headlamp illuminating shadows of the forest. Location: Lake Annette, near North Bend, WA. It was one month before Mountain Lakes 100 and we were doing a practice night run. For the night run, I was determined to run through 30 miles, a spot in races where I struggled in the past. We ran to 33 and I stopped with the feeling that I could keep running.
Read MoreNo doubt the hardest event I’ve done to date. I decided to sleep in my own bed the night before and was picked up by my training partner, Mary Frasier, at 3:30AM. We were to race start by 4:45AM with plenty of time to take care of pre-race logistics – bathroom, pin number, eat a banana, sunscreen, bathroom…It was a bit cool so I decided to wear arm warmers as the first miles were shaded.
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