Healthy Kidney 10K Race Recap

Happy Sunday! I’m back with a race recap as promised. Yesterday I ran the Healthy Kidney 10k in Central Park and I’ve very pleased with the result. I started the mornin’ with black coffee (need.this.before.running), a banana with pb &j, and a clif z bar. Note to self: Giving yourself 90 minutes to digest is borderline. Next time eat breakfast earlier!

pb&j

The Race:

Race Name Healthy Kidney 10K
Warm Up 2 miles
Distance 10Β Kilometers (6.2 miles)
Time 42:59.00
Splits 6:58, 6:57, 6:53, 7:12 (umm, hills?), 6:45, 6:51, 78 seconds for the last .2
Cool Down 3.8 miles
Pace Per Mile 6:55
Overall Place 628 out of 7,826
Age Place 22 out of 1,178

I probably wasn’t as rested (went to spin class Friday, oops) or hydrated as I could have been, but I’m fairly pleased with the result. I managed to run the second half faster than the first (always a good thing!) and I stayed mentally tough throughout. The 4th mile was brutal – nearly 30 seconds slower than my 5th mile – but it seems like everyone struggled with the hills at this point in the race.

1st 5k – 21:37
2nd 5k – 21:22

I had some right hamstring weirdness, but the IT band felt pretty good. I wore the lunaracers for the whole 12 miles, no problems. My previous 10k PR was 46:49, so this is a nearly 4 minute improvement. I’ll take it!

The Recovery:

After a cool-down with some teammates, I headed to my gym to shower and chug some water. I ate an apple on my way to the subway. Room for improvement: Next time get some Gatorade and protein in my system – stat.

apple

I was ready to chew my arm off by the time I got home (hello 12 miles of running!), so I whipped together a quickie lunch – high fiber wrap filled with hummus, arugula, shredded mozzarella, chickpeas, and sriracha.

wrap

Followed by a Greek yogurt with dried cherries and walnuts mixed in.

yogurt

I spent the rest of the day sipping frappuccinos, frolicking in the sunshine, and then headed downtown for a b-day party. It was a delightful day, but my calves were VERY unhappy with me this morning. I woke up around 8am (only getting 6 hrs of sleep, ew) because my leg muscles were cramping up. I think it’s a combination of yesterday’s race + wearing racing flats + dehydration. Wahh. I chugged about 8 glasses of water, a cup of coffee, and a banana (potassium!) before heading out on an easy 4-mile recovery run with Alma. We finished up with some barefoot strides and I actually felt better towards the end. I’m still pretty beat up though. I think I need a rest day. SOON.

I also need to make some more creative meals. I’m about ready to chuck my peanut butter jar and sriracha sauce out the window. Help a girl out – what should I make??

Check out the latest Running Shorts article – Geoff gives the run-down on the elite Healthy Kidney 10k runners!

  • Have you thought of making a raw nut pate? I haven’t but it’s on my list

  • emily

    you should peruse the whole foods website. they have awesome, healthy recipes that will help you with variety.

  • very speedy miss megan! looking forward to getting back out there (september is looking realistic at this point) and seeing you at races!

    as for recipe ideas, this website is kinda hilarious:

    http://whatthefuckshouldimakefordinner.com/

    enjoy!

  • I continue to be impressed with your running ability! Great job yesterday, I had an awesome race as well!

  • Oh hey, FOUR MINUTE PR!! That is nuts. I hope you are freaking out. I’d be freaking out. By design, 10Ks are supposed to suck your soul and kill your desire to live, so I’m even more impressed that you regrouped to party in the evening.

    As for dinner, I’ve been enjoying poached eggs over grains with various vegetables. You get to poke the egg yolk and it gets all runny over the grain. I’ve also been spending other days eating cereal for all three meals, so you could try that too.

  • tiare

    Banana chocolate cake!
    Hello, i’m new to your blog! Just discovered it yesterday and enjoy reading it!!!
    Kind of weird though because I read it from Raiatea, an island lost in the Pacific ocean, very far and different from your world. But it’s fun though. I don’t run at all!!!! But I love cooking.
    Chocolate banana cake recipe

    Ingredients :
    150 grams of butter
    150 grams of brown sugar
    3 eggs
    Vanilla
    180 grams of self raising flour
    1 pinch of salt
    Plenty of bananas (about 12 very ripe bananas)
    100 grams of dark chocolate (70% cocoa)

    Oven Temp ~ 180Β°CΒ° Baking Time ~ 45 min.

    Preparation.

    Melt the chocolate (in a bain marie). But don’t use it now.

    While the sugar is melting,
    cream butter and brown sugar.
    Add eggs and beat.
    Add vanilla and beat.
    Stir in the melted chocolate.
    Stir in the self raising flour and the salt.
    Stir in the diced bananas.
    Pour the batter into a buttered loaf pan.
    Put into the preheated oven.

    Use a loaf pan.

    (Double the doses for an usual round mould to get a big round cake.)

  • oooh NICE 10k. Not many can say they are in the 42 club, though i bet with a flat course, you’re easily sub-40! i know, i know, you haven’t done many 10Ks…i’m definitely NOT being critical! i’ve only done 1 10K, but i remember thinking, “yeah, it’s almost as fast as 5K pace,”…WRONG…so I majorly positive splitted.

    on the food front, i’ve got into a bit of a rut too…i’m having mushroom risotto, grilled scallops, and braised leeks tonight. i just LOVE risotto and the leeks are SUPER easy. otherwise…i always love pancakes for dinner. lasagna might be a good option too because you can make a big one and then take the leftovers to work or heat them up after getting home late.

    even if your meals are boring, i’ll still read your blog πŸ™‚

  • ohh and pleeease dont throw your PB jar out the window! πŸ˜€

  • I’m not certain which is more impressive – your race performance or your post-race grub. It’s close, but I’ll go with the race since you crushed your PR. Again, great job. I’m working on a plan to make it Tuesday night to the track … may need to cab it (eek! I’m cheap). πŸ™‚

  • Awesome race especially on a hilly course!

  • Jacqui

    Miso soup! Tofu stirfry!

    My recent favorite sandwich: Roasted squash/zuccini slices (olive oil, salt, pepper, garlic powder), tofu (sliced lengthwise, so it looks like a slice of cheese), and goat cheese! Goat cheese is your friend πŸ™‚

    P.s. I’m taking a rest day today and I didn’t even race yesterday hehehe. After busting out a stupid amount of miles over the past 4 days to meet my weekly 50, my legs are cranky and tired!

  • Jacqui

    Also, +1 for sarah’s eating cereals at all meals !

  • Dani Sturtz

    What about a veggie burger? Or some quinoa with stir-fry vegetables and tamari or soy sauce!

  • 22 out of 1,178 for your age group!! Hello rockstar!

    Congrats, Megan – really pleased for you!!
    As for food. Chana Masala is my go-to at the moment and GREAT if you like simple Indian food. I use smitten kitchen’s recipe and it’s a winner every time.

  • Jen

    Jesse loves grilling in this weather and we like turkey burgers, chicken sausages, or just grilled chicken. Jesse does a yummy chili lime marinade on chicken that seems pretty quick. Italian dressing also makes for a good marinade.

  • Nice! I went really close to break the 50 minutes for the first time. I fell short of 6 seconds !

  • Wow Megan! Awesome job! I have such a hard time pacing on 10ks so I am really inspired by your performance! Are you doing the mini? That’s my next 10k!

  • Way to smash your PR, Megan! Great race! So sad I had to miss it!

  • You = fast. Awesome job! I am in such a cooking rut right now. All I want is fast and easy, and it doesn’t help that the desert heat makes me not want to mess with the oven!

  • 1) CONGRATS ON THE RACE
    2) PEANUT SEASAME noodles from cook yourself thin.
    3) TACOS.
    4) I think you need more omlettes in your life.
    5) PROTEIN POWDER. When can we rendezvous??

  • Wow impressive race, way to go!!

    As for meals, here’s the link to meatless meals on my blog…maybe it’ll give you some inspiration. Most things I make are relatively quick & easy! http://www.thesweetslife.com/search/label/meatless

  • Your speedy running is nuts! So amazing, bravo. What about making a batch of black bean burgers or baked oatmeal breakfast cookies to keep on hand? Don’t chuck your beloved PB!

  • Kyle

    Megan – I read your blog every day and it’s so funny how your eats mirror mine so closely! I guess great minds think alike, so on that note, I recommend getting your hands on some thai green curry paste (careful with this, a little goes a long way!) adding a bit of brown sugar, coconut milk and any veggies or protein you like – SO EASY and the sauce combo goes with virtually anything you have on hand. Pair with a grain (or not!) and you’re set πŸ™‚ I also did a 10k this weekend and am feeling more pain than after my marathon. What’s up with that???

  • I grew up with noodles and soup as my comfort go-to food. Right now I’m loving the Soba noodles and chicken (or veggie) stock combo. Just add in your favourite vegetables and lots of Sriracha. πŸ™‚

    Oh and congee. SOOOOO easy to make and you can add whatever you want in it! It’s basically rice porridge and it’s what poor people used to eat in China because you can stretch out a tiny amount of rice and make pots of congee.

    -Alison

  • Congrats on a great race!! Wow – what an awesome PR. It sounds to me like you deserve a nice rest day as well. πŸ™‚ I haven’t been too creative in the kitchen lately either, so I have no great recipes to share.

  • Hey awesome time !! I ran it too and didn’t do as well (or as fast) but was super proud of my time as it was my own PR! Woohoo for early morning races in cp πŸ™‚

  • alz

    I just made a delicious chicken salad. I think you’ll love it! Toss all ingredients together with some light or fat free mayo:
    -Chopped chicken breast
    -Chopped crisp apple
    -Chopped celery stalk
    -Chopped walnuts
    -Dried cherries

    Yum!

  • Ellen

    Trust me, I am the LAST person you want meal ideas from. However, Caitlin on Healthy Tipping Point has a “healthy” casserole dish you might like. Biscuits+veggies=Yumm.

    So why is coffee so good to drink before and after a run??

    http://www.firednfabulous.blogspot.com/

  • its still peanut butter and bananas but i love love love this smoothie

    skim milk, banana, tbsp of peanut butter and ice.

    yumyumyum

  • congrats on the race! seriously, one day i hope to be as awesome as you are at running. and make as delicious of ice cream as well – that chocolate sorbet looks AH-MAY-ZING!

    i say play around with stir-frys, salads, pasta salads, potato salads – all in celebration of summer picnics! so many yummy variations πŸ™‚

  • Megan

    Hey Meg, love the blog – try this one always a favorite of mine. Wholemeal pita with PB and Banana maybe drizzle honey or few dark choc chips / raisins and bake in oven a few min until PB gets warm. dessert pizza at its finest!