Race Recaps and Rest Days

This past Friday rolled around and the pre race day moment I usually encounter hit: “Do I really want to toe the line tomorrow?”. Simply put, the way to get better at racing is to practice racing, but when you’ve ground your body down during training making it to the start line can be challenging. A 4 miler is nothing to gawk at, but it’s also not like asking my body to run a half or full marathon. I needed 12 miles on the day, and instead of pushing and potentially hurting my worn out body I decided to use the 4 miler as a marathon pace effort. It was the best of both worlds, I could get in practice with race morning, start waves, racing smart without pushing my body to the max and still getting in the work I needed.

And honestly those moments should be approached that way every time. Run by feel. Push yourself, but don’t get hurt. Race days are a dime a dozen and you can adapt your plan to what is healthiest for YOU on any given day. For some of us more competitive folk it’s hard not to try to rage out the starting gate, but that is when you have to focus on the long range goal. Sure I could risk injury now and aim high, but my actual goal is to be able to complete “so and so distance on this date”, so what is the wisest choice for now? Navigating iterative goals in the midst of a much larger goal poses challenges, but isn’t that kind of how life goals in general?

In my case, I am looking towards October 10th at the Chicago Marathon, everything else is just a build up to that moment. Decatur is hilly, very hilly and Chicago is very flat, so pushing myself up and down hills at max effort is only going to add so much value. Injuring myself up them sure won’t help. So if you’ve set a run, cycle, yoga goal make sure you are moving and pushing your body in ways that will benefit the end game!

Also to note, if your body truly feels like its been drug through the mud, give yourself the rest day! There is no shame in adding an extra one to your plan or even taking one to begin with! If you still want to make sure to move your body take a easy stroll around the neighborhood or do a gentle yoga session – your body will thank you either way!

Today, my body just said no. So I did some light stretching on the Nike Training App and took a short walk first thing in the morning. You can also Epsom salt bath, ice, use compression, foam roll, etc anything that relaxes and lets your body recover! Other than making sure Elijah is taken care of my legs are thrown up on the couch to keep them elevated! There are so many natural recovery tools that we have access to.

Wake up your body and then move it in the best way for you today!

Happy Tuesday Friends!

Jordan

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5 Things You’ll LOVE About Coronado Springs Resort @ Walt Disney World

I recently stayed at the newly opened Gran Destino Tower at Coronado Springs Resort on the Walt Disney World property. It was majestic and the details intricate and stunning but it wasn’t my first time staying on this property – we stayed in one of the regular rooms as a family back in 2012, and had such a wonderful time. It really has everything you need at your fingertips, and for a reasonable price, want to know why? Here ya go:

1. Customizing Your Vacay – You can customize however you want and for the price you want. A suite by the pool? A water view from the top of Gran Destino? How $200s/night, high $400s/night (at club level)? Now that Coronado has expanded it really has something for everyone! A great place for a family vacay on a budget or a romantic honeymoon for the happy couple with an incredible view you can choose from an array of options to fit your style and budget.
2. Foodies Unite – you literally have every option here from top of the new tower to the middle of the lake, the restaurants are plentiful and flavorful. Do you want quick service? Check out Cafe Rix or El Mercado for Mexican inspired and traditional American cuisine. Want a nice restaurant surrounded by the water? Check out Three Bridges that sits in the middle of the lake. Want some incredible views from up high? Check out Toleda for Tapas, or Dahlia lounge for drinks. If you desire something more themed check out Maya Grill. And you can keep going. There truly is something for everyone in the foodie world.
3. Spa and Fitness – Not every resort has a spa and fitness option but this one gives you everything you need inside the budget you are on. We all know how hot and humid the Florida days can get so this is a great option for keeping in shape while staying cool before you hit the parks for the day.
4. The perfect running spot – But if you do prefer to keep it outdoors for your cardio this resort is perfectly located and side-walked for a 1-5 mile run. You can get around a mile just running around the waterfront, and if you want to expand the side walk road right out front of the resort gives you a direct and flat route over to the All-Stars and back.
5. Pools that are top notch – This is one of my favorite pools mostly because of the incredible slide that waves you in and out of the rainforest and pyramids, but I also love the smaller pools that you can find outside some of the individual resort spaces. Besides the pool itself, Coronado has volleyball course and hammocks on the beach area right near Gran Destino Tower.

Obviously I love Coronado for so many reasons, but it’s a really great place to include everything you want on a vacation into one spot and on a budget. Let me know if you have ANY questions: jordan@fuelingherforward.com

For now,

Jordan

Navigating the Bar Craze When the Whole Aisle is Consumed By Them

It seems like every day there is a new protein, health, or real food bar hitting the market, and honestly it can seem overwhelming. I walked into my local grocery store the other day and saw three new brands I had never heard of. Now, most bars have a particular purpose: snack, protein, energy, but how do we organize those and what’s best for our individual day-to-days? To be honest I haven’t quite figured it out yet, but I hope this helps just a bit!

My biggest rule of thumb is, and we all know it, whole foods first! But what does that even mean in a culture of 50 bars to choose from all with claims on their label of being this or that? Hopefully this little break down will help you clarify just a bit!

Snack Bars:

1. RxBar – this one is my favorite because the sugar isn’t off the charts and its all natural, and there are so few ingredients – which are all listed on the front of the label. This bar gives you a well rounded option when you’re hungry in the middle of the day or on-the-go! This can ALSO fit into an adequate protein bar so win-win.
2. Larabar – the sugar here is a little bit more substantial but again the ingredients are all whole foods that are pronounceable and generally good for you. Personally I’m a little fuller when I eat Larabars, they are richer on my stomach even though the calorie counts of RxBar and Larabar are similar, but Jon LOVES them and I know he’s eating a decent snack instead one of the super processed and sugared granola bars or Reeses Peanut Butter Cups.
3. CLIF Whole Lotta – we all know this brand and the multiple lines of bars they make, however depending on which bar you are consuming the ingredient list can be a little lengthy and the sugar count high. HOWEVER, this option is short on ingredients and gives you just what you need to curb hunger, and from a reputable brand.

Biggest bar to avoid: standard CLIF. In my view CLIF stands in a unique place. If you are an endurance athlete and need a boost during long training sessions then a CLIF product is NO problem, however, for their standard bars their ingredient list is long and sugar high. So, if you need a boost of energy it’s so much better to find some whole foods that can give you something more well-rounded and nutritious.

Protein Bars:

1. Quest – Quest came into my life a little over a year ago when I was still trying to put on weight. While they don’t have the simplest of ingredient lists they do supply a healthy dose of fats, protein, and fiber and very little sugar. They keep me full and balanced on long days of work and training. **NOTE: not every flavor is the same so check the ingredients before you indulge 
2. Epic – while they don’t have an ample amount of protein I love these pars because they are whole animal, low ingredient, and low sugar, all while being filling and delicious.
3. Health Warrior Protein Bar – plant based, real food, low sugar bar that I have come to really enjoy for a boost.

Biggest bar to avoid: ThinkThin. I actually used to love these as one of the first bars to burst on the scene of the bar-pandamonium , but their sodium and sugar alcohols are through the roof, and their list of ingredients is just not worth it!

Energy Bars:

1. Picky Bars – Lauren Fleischman and Jesse Thomas are the brains behind this brand and being endurance athletes themselves I was intrigued by what they were creating. While the added sugars aren’t my favorite in the case of endurance athletics and a pronounceable ingredient list these bars are perfect and definitely rise to the top! Just make sure you are using them in the correct setting!
2. ProBar – These can also be used as meal replacement so be careful of consuming too much. However, they have pronounceable and clean ingredients and can be a GREAT source of well rounded nutrition in a bind or after a long workout!
3. Kind Protein – these are substantial, and while they don’t have a super fighting power sugar content they are well rounded with almost anything that your body requires when you are grinding through the week or pounding the pavement.

Biggest bar to avoid: PowerBar. One of the originals. But the first ingredient is cane invert syrup and Maltodextrin follows closely behind it, just not the whole food, well rounded nutrition that’s best.

Honorable Mentions:

*Goodness Knows – Snack

*Jimmy Bars – Protein

*Bonk Breaker – Energy

I hope this guide helps you breakdown some of this bar craze, and that it helps you find the best products for your activity level and overall health! Enjoy!

Healing Low Iron… And the Smoothie I’m obsessed With

A couple weeks ago I had a small procedure that went completely fine, but what it led to finding has let me on in some crucial info about my body in the past couple weeks. I’ve heard the word “Anemia” since before I can remember, as an endurance athlete both in the swimming realm and running realm vitamin and mineral deficiencies were something we were made aware of young. However, the research has only gotten deeper and more involved the older I get and the more technology plays such a major role.

At my post-op appointment two days later I was weak, like really weak, and really pale – it was not my best look. My doc went ahead and took my blood work again. It was ugly. Not only was I below normal for both Hemoglobin and Hematocrit I was VERY low. I felt like I didn’t know myself, everything felt foreign.  I had lost some blood in surgery, but this went deeper than surgery there was more at play.

The last time I had my Iron checked was in the fall of 2018, not so long ago. My training had decreased and I was just pressing through at the minimum through the end of the year. At that point my levels were in the normal range, maybe a little low for a woman of my age and physical health, but normal. SO what changed in 6-7 months??? And how do I get myself back to healthy???

PAYING ATTENTION TO THE RELATIONSHIP BETWEEN TRAINING + NUTRITION

At the beginning of 2019 I found my zeal for running again, while January and February were slow on the race calendar the craziness that March would bring led me to pick up intensity fast. Simultaneously, I was staying really lean in the animal protein department – I was eating almost NO red meat, even though poultry was still a regular part of my diet, the foods that I ate to make up for it were not rich in that vital nutrient.

So my training increased so my need increased but level of intake stayed the same leading to a negative outcome, and that outcome was huge when it came to my recovery after this procedure.

But, I’m also really glad it came to light, it’s helped me change somethings in my diet and be more in tune to my body in general. And I don’t think I’m alone in the endurance athlete realm who is growing in this awareness and knowledge every day!

As someone who has a Nutrition Certification I am a firm believer in a well-rounded diet. We need protein, fats, and carbohydrates to keep our body functioning at our best. I know some people don’t eat animal protein, but you HAVE to find other ways to get those nutrients. Likewise, people who believe a low-carb diet is best, please make sure to give yourself at least an adequate amount of carbs – regardless of what anyone says you need them in moderation.

All that to say here are a few things I have implemented in my diet to help increase my iron and overall health in general as well as one of my favorite new recipes below!

*Disclaimer: moderation is always key, and these are not long term solutions, but temporary changes to get the most effective results 

DON’TS

• Limit dairy + calcium rich foods. While you need calcium for strong bones it’s also a big iron inhibitor
• Limit corn. I am popcorn’s #1 fan, but I also love some corn tortilla chips & guac, not the best idea to go hard when you are wanting optimum iron absorption.
• Stay clear of gluten. While this normal for me research emphasis staying clear of sugary starches and eat those natural carbohydrates like brown rice and potatoes.
• No Caffeine! Gosh I was already feeling terrible, but the compounding caffeine headache for three days was not my best life.

DO’Sa

• Eat animal protein including red meat. Right now I’m keeping mixed between red meat and poultry, but making sure that at least one meal has this as well as at least one meal has eggs (yes the yolks). 
• If you are a vegetarian eat all the beans! 
• Get those dark leafy greens. From salads, to sautéing it up with some of protein and carbs, to throwing it in a smoothie it’s essential to get these in your diet. 
• Flax seed + Chia Seed + Hemp Seeds. The nutritional benefits of these have been researched time and time again, but they are also great for getting those micronutrients you need. I throw the mix in smoothies, peanut butter w/ fruit, and pretty much anything else. 

If you are an endurance athlete, make sure to get your Iron levels tested regularly so you don’t fall prey to the same thing I did. As always ask the doc before taking any actual supplements, too much Iron can be a bad thing. 

Knowing that I needed extra nutrients and was struggling for creativity I found a way to mix it altogether in a delicious way that helps fuel my body with everything it needs.

Jordan’s Iron Absorption Smoothie 

-1/2 cup of OJ (vitamin C for iron absorption)

-1/2 cup of unsweetened coconut milk (for texture and flavor)

-1/2 banana

-1 cup of frozen berries

-2 handfuls of spinach + Kale mix (iron rich)

-1 heaping TBSP of hemp seed + flax seed + chia seed mixture (all the micronutrients)

Blend it altogether and enjoy!

 

urger, but because of the cholesterol and fat I had limited it pretty severely. So right now I am 

Covers, Creating, and Cold Weather

Atlanta is doing my favorite thing where it’s warm when it should be cold, and cold when it should be getting warmer. So now that it’s 20-something or other I have a smaller desire to venture outside. The added bonus is that I am also suffering from the injury bug so running post #RoadtoGold has been greatly reduced. All that being said I guess it’s time to start filling you in on some details from the past several weeks.

First off, if you saw my announcement several weeks ago, I am on the final steps towards releasing my first BOOK! I have had an incredible team editing, reading, and adding insight into this work, and I am so excited to share it with you all. Want a little preview? For the first time ever, I am releasing the cover!

So, what do you think?

This work has a set up with my personal story through the wrecking, and moves towards how God has redeemed so much of the lies and hurts and molded the mess into something beautiful! But it’s not just my story, it’s our story. As we venture together through each page, there are check points and questions that allow you to dig through the mud and plant something that is going to bloom, grow, and give glory to God.

I cannot wait to release this to you all and see how you do beautiful things through it.

For now, the blog posts will stay short as I continue to put some final touches around this, but I am so excited for what’s next (and yes book #2 is already being outlined).

Have any questions or comments? Email jordan@fuelingherforward.com

We will talk more soon!

Smiles All Around and Running Lately….

July 4, 2018. I didn’t feel fast, after mile four I actually felt like throwing in the towel. My breathing shallowed, my quads were on fire, and the finish felt so far away. Never imagining what lie on the other side of that finish line. A top 30 finish in the largest 10K in the country, less than one minute away from being considered “elite”, and the impending weight of massive expectation.

July 14, 2018. A last minute 5K in support of an incredible organization: Back on My Feet. At 2.8 Kada collapsed on the ground, unable to move her legs, the pleading of help in her brown eyes. The fear sinking deep to the pit of my stomach that I might lose my pup (I didn’t).

Recovery.

Not a word that is unfamiliar, but one that has been largely tied to the physical aspects of running, but in this past season there was a different type of recovery that had to be done. Mental. The Peachtree Road Race left me numb and unmotivated because the pressure that I allowed to mount was unbearable for someone who was still on the tail end of the greatest mental, physical, and emotional battle of my life to date.

So the races stopped, the high mileage felt far too daunting, and it scared me to feel stuck  in the unknown. There were a few races that I was able to help pace and push-assist and support over this season, but I was never myself, and the community helped keep me going in whatever form that took. My friends and training buddies were with me in whatever way they needed to be and it really was key in keeping me in the game. So I looked at 2019 with open eyes, not really knowing where I was headed, but knowing that I still loved this sport I had found a home and community in.

Now in the remaining few days of January, new wind has blown in my sails, and that smile has crept back onto my face. During December I had to learn to let myself back off without guilt, something I resisted for the first 5 months of this journey. Guilt of letting people down, and even more pressing, letting myself down and not stewarding the gift I had been given had begun to become a banner, and it just couldn’t. So I picked up more cross and weight training and stuck to under 5 miles not sure if that would actually help where I was other than maintaining a base layer of fitness, but I finally learned to be okay with sitting there for whatever amount of time it took. I also found that my people cheered me on regardless. AND THEN in the past two weeks that spark has started to reignite, the excitement for runs has increased, the training runs with my people no matter the weather seem more enjoyable than feeling like a job. However, it’s listening taking the time to listen to where I am mentally and physically every single day that sets the tone.

So, now as I get excited for what’s in store here is a little bit of my training schedule and where I am headed the first part of this year with a smile on my face:

Mon – Cross-training/3 mile shakeout

Tues – 10K: 10 minute warm up, 5 minute progression, 30 minute intervals

Wed – Mobility and Yoga

Thurs – 5-7 mile tempo run

Fri – Mobility, light body-weight circuit, shake out (sometimes just an easy run, sometime striders).

Sat – 10-14 miles steady pace.

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And this week we get the bonus of having back to back 5Ks in the mix! Feel free to hop in!

Fri – Super Bowl VII 5K – medium-quick tempo

Sat – Hearts & Soles 5K – quick-sprint tempo

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On The Horizon:

Well besides the two aforementioned 5Ks to work on speed, here are a few things that are slated for 2019:

• Road to Gold Test Event (March) – 8.2 miles on the Olympic Marathon Trial Qualifying course
• Publix Half Marathon (March) – Pacing with my girl A @ 1:45
• Star Wars Rival Run Half Marathon (April) – This will be my first trained for half in over a year!
• Peachtree Road Race (July) – The 50th anniversary and excited to see what I can do this year, without feeling the weight of expectation

More TBD!

If you have any questions, or want some race or training recommendations please let me know at jordan@fuelingherforward.com ! I would also love to put my nutrition certification to work so please don’t hesitate to reach out.

Thanks for reading friends,

Jordan