Carbo loading with coconut

Week one of taper is almost complete and guys, it’s been a rough one. I thought doing less mileage was supposed to make me feel better?! I guess last Saturday’s 22 miler and Thursday’s tempo run took more out of me than I anticipated. I’ve been feeling kind of tired and heavy-legged all week- here’s hoping 2 more weeks of reduced mileage will work their magic!

On Saturday morning, I headed out for a long run. I “only” had 14 miles on the schedule – it’s funny how marathon training skews your perspective on what a long run is! 14 miles feels kind of short these days. I was not feeling awesome and reallllly considered putting the run off until later. Luckily, I had already made plans with Jacqui, so I got my butt out the door.

As usual, I started off easily and then threw in some marathon paced effort for miles 9-13. Sometimes people are surprised by how slowly I begin long runs, but honestly running too fast for an easy run or long run will only hurt you in the end. My goal pace for the marathon is around 7:35 per mile, so I generally aim for a pace 60-90 seconds slower than that on most days. And for workout cool-downs/recovery runs? I like it even slower!! Running easily allows you to add mileage without beating up your body – don’t be afraid to go slow when you need to. Just remember to pick up the pace during workouts and races!

  • Mile 1 09:12
  • Mile 2 08:56
  • Mile 3 08:53
  • Mile 4 08:44
  • Mile 5 08:36
  • Mile 6 08:43
  • Mile 7 08:52
  • Mile 8 08:44
  • Mile 9 08:42
  • Mile 10 07:29
  • Mile 11 07:35
  • Mile 12 07:24
  • Mile 13 07:28
  • Mile 14 09:18
  • Mile 14.5 04:37

Total: 14.5 miles in 2:03:22 (8:30 pace)

I ended with a 12 minute ice bath (water temperature was 52 degrees). Ice baths are unbearably cold for the first 2 minutes, but then your legs go numb. It takes balls to stick it out, but I always always always feel better afterward!

In other news, I’ve been fueling with a nutritional powerhouse this week. Check out these stats –

Nutrition Facts
Serving Size 1/4 of recipe
Amount Per Serving
Calories 304
Calories from Fat 98
Total Fat                          10.9g
Saturated Fat                   8.4g
Cholesterol                        0mg
Sodium                           384mg
Total Carbohydrates   45.4g
Dietary Fiber                 12.8g
Sugars                               12.1g
Protein                             11.3g
Vitamin A 174% Vitamin C 197%
Calcium 10% Iron 20%

This dish is packed with quality carbohydrates, protein, fiber, and vitamins. I usually pair it with brown rice or whole wheat cous cous and I think it makes a great carbo-loading meal! Don’t be scurred of the coconut milk – studies show that the fat in coconut milk does NOT have a negative affect on your cholesterol. This tropical beauty actually boasts a ton of health benefits for your skin, digestive tract, and immune system.

Coconut Cauliflower Curry


Ingredients:

  • 1 Tbs olive oil
  • 5 garlic cloves, minced
  • 2 Tbs curry powder (OR make your own curry mix with 1 Tbs tumeric and generous dashes of the following – cumin, cardamom, cinnamon, cayenne, and smoked paprika).
  • 1/2 tsp salt
  • 1 large sweet potato, cubed
  • 1 large russet potato, cubed
  • 1 head of cauliflower, cut into pieces
  • 1 can of chickpeas, drained
  • 14 oz lite coconut milk
  • 1/4 cup shredded unsweetened coconut
  • sriracha or hot sauce, to taste

Directions:

Heat oil in a large pot or dutch oven and sautee garlic until brown. Add spices and salt, potatoes, cauliflower, coconut milk, chickpeas, and water. Bring to a boil, cover with lid, and simmer for 20 minutes (or until potatoes are tender). Stir in dried coconut and hot sauce during the last few minutes of cooking. Serve over whole wheat cous cous or brown rice.

Yumm!

What’s your favorite way to eat (or drink!) coconut? And yes, pina coladas and German Chocolate Cake totally count 😉

Have you ever taken an ice bath?

  • Wanted to say about the heavy legs… I asked a lot of people about that when I was tapering and looked it up. It has to do with your tissues repairing and extra fluid from that. I’m no doctor but you could probably find out specifics somewhere online! In any event, it’s normal!

  • I’ve always wanted to do an ice bath, I’m just too much of a baby! Lol, next time I train and do a marathon, I’m definitely going to implement them into my training plan. Keep up the good carbo loading for your marathon 🙂

  • I have a newbie pacing question–is your marathon pace faster or slower than a shorter distance pace? 7:30 seems really fast, but why do you want to go so fast for a long race? Don’t you slow it down to not burn out?

  • ida

    I take ice baths for any run over 14 miles. I’ve never actually taken the temperature of the water though. Now I wonder how cold my ice baths are.
    I love coconut rice…and almond joys:)

  • I hear ya on the heavy legs, man! I take an ice bath after every long run – I totally agree that they really help reduce soreness the next day, etc. I usually have a snack (ahem dark choc dreams PB from the jar ahem) while I’m in the tub to take my mind off of the freezing-ness 🙂

    Oh, and I’m all about coconut water lately.

  • well i kind of wish that i HADN’T read this as i’m debating what to have for dinner. because i have none of those ingredients. and i’ve already gone shopping and don’t want to head out into the cold now. boooooo you hahah

  • oooh yum, coconut curry! i dig. i am all about coconut chicken curry. and coconut cookies. haven’t made either in awhile though! the amateur gourmet has a neat video on how to make his chicken curry, which turned out be a successful and easy dish to make: http://www.amateurgourmet.com/2010/04/bombay_chicken_curry.html

    i remember watching other XC and track runners do the ice bath thing in our training room at our school’s gym. it looked too cold, and i didn’t feel hardcore enough. so no ice baths for me – although they do seem effective.

  • This dish sounds really good. I love sweet potatoes. Tonight for dinner I’m making sweet potato quesadillas – yum! Hope your legs are feeling looser as the days go by!

  • You did 12 minutes in that thing?! You are my hero 🙂

  • Jen

    One thing this round of marathon training has taught me is to do my long runs slower. I think I was doing them way too fast so I’d always feel fatigued all week. Smart strategy girl!

    And I’m a fan of ice baths. They hurt so good!

  • Christine

    I ran a marathon last Sunday and took an ice bath for the first time. The first few minutes were definitely painful, but then my legs went numb and I read a magazine to pass the time. I was in there for about 17 minutes( Iw as timing it bc every minute counts!) and could barely move for the first few minutes afterwards, but I think it was worth it. It sped up my recovery for sure- wish I had discovered these sooner!

    As for coconut- I’m newly obsessed with coconut butter.

  • I have never taken an actual ice bath (filling up the tub/putting ice in has always seemed like too much effort…) but I love a good post-run creek soak whenever possible. The colder the creek, the better! It’s a good hurt, for sure. I love coconut, so I’m happy to hear that it’s enjoyed so much nutritional glory lately.

  • I have not taken an ice bath, but I like to ice my knees after a run. I am hoping I can work up to being able to stand an ice bath.

  • As I mentioned, your running 26.2 miles at 7:30 pace is blowing my mind. Glad you felt better on the run!

    In college, I used to ice-bathe pretty frequently, but I’ve stopped. We do NOT clean our bathtub with enough frequency for me to get my bum anywhere close to it. I didn’t really mind it, though – made me feel tough.

    And here is my favorite coconut milk recipe: http://www.101cookbooks.com/archives/coconut-red-lentil-soup-recipe.html
    I actually just defrosted an old batch of it and am REALLY looking forward to eating it!

  • Sarah

    Love ice baths – any run over 13 miles. Two 8-lb bags of ice, water waist-deep. I wear a sweater and drink hot chocolate or coffee. 15 minutes does the trick.

  • OMG, I must try this recipe! And yes, 14 miles to marathoners is a “short” run 😉 And so is anything under 2 hours for that matter! Enjoy the tapering!

  • I’m one of those people that hate coconut..even in German Chocolate Cake (and I love chocolate). I’ve never taken an ice bath before. I’m so scared to, but i know it’s in my future.

  • Eileen

    Your recipe looks delicious. I’ll leave out the flaked coconut, though, if I try it … I like coconut milk, but can’t stand the actual coconut. Weird, I know!

  • You totally inspired me to make this. I’m writing down the recipe now. I need to start cooking food besides pasta+frozen vegetables.

  • Vanessa

    I’ve taken one ice bath and I cried. Yes, I cried. I guess I’m a whimp. My brother takes scorching hot baths in epsom salt. He says it relieves the soreness. Have you ever done that?

  • Kelly

    Ice baths are the most amazing thing ever!!!!!!

  • Oh I love coconut! This recipe looks really good : d

  • Ooooh, I know Sriracha when I see it…that looks fantastic. I’m tapering right now too – my marathon is Nov 6.

    I TRIED to take an icebath after my last long run and totally caved after like, a minute. Sounds like I need to nut up and try again.

  • I have such a love hate relationship with ice baths… Coconut rice pudding is pretty flipping amazing

  • Alyssa

    Thanks for the recipe idea! I’m running the Marine Corps Marathon this Sunday, and I made your coconut/cauliflower curry to carbo load for the week!

  • Pingback: Turning lemons into lemonade | The Runner's Kitchen()