Dirt, Sunset, and Vitamins

No Messages on the answering maching tonight, because all my buddies were out in the dirt with me! Brooke- great suprise visit!!! Had a fun evening of dirt, quads, and dinner and dirt and dirty kids and dirt and the most beautiful sunset I have ever seen. I was looking down at it as it set behind Lanai, with clouds flirting on the top of the island and all the ocean around it and the south and west shores of Maui before me. Definetly one to remember and share.

I have been out of training with back/shoulder muscle spasms last week...very lame, but it made me take a closer look at how I am treating myself and can I do better? I need to do better. So with a little help from Mona at alive and well here is what I learned:

I have learned some good nutritional running tips for training, especially training while nursing: Eat 1/2 your weight in protein every day! Veggies and good fat: olive oil, avocado, nuts.
Cover your basics with a good multi vitamin, add extra calcium, magnesium, potassium. Cardic Q10 is super for muscles and heart, L-carnitine, L-glutamine and Ribose are great recovery tools. I have to admit to getting large pill boxes and setting up each days worth of nutritional supplements...geeky, but a time saver and good reminder to take them. If monday's box is empty then I didn't forget!

AM before a run: Water with emergen-C
1 1/2 teas. Ribose
1 heaping teas. L-Glutamine
(I also add 2 T Dr. Shultz superfood)

After run: Blend a Protein Shake
2 scoops whey protein
Unsweetened Almond milk
banana or berries
1 T almond butter
Ice

(The shake is good to split for a am and pm snack.)

I try to pop the pills with food in my stomach, that way I don't feel yucky. Okay, now if I could just stop eating Haupia ice cream!