The Athlete’s Breakfast

This week we have a guest recipe from Coach Gina from Momentum of Milwaukee! Team Momentum is one of our official training partners for the event so check them out if you are looking for a coach to help you run a successful race at the Milwaukee Running Festival this fall. Our complete list of Training Partners can be found here. Now enjoy this oatmeal recipe and get out there for a run!

 The Athlete’s Breakfast

athletes-breakfast

Steel Cut Oatmeal –

  • 1/3 cup steel cut oats w/ 1/3 cup water or until oats are saturated for cookingahtlete breakfast nutrition
  • 1/4 cup Mixed nuts or Almonds
  • 1 packet Sugar in the Raw
  • 1 teaspoon ground Cinnamon

Directions –

  • Combine oats, cinnamon, sugar, water in microwavable bowl (I use a 12 oz mason jar)
  • Cook oats in microwave or stove top
  • Add mixed nuts/almonds after cooking

Notes:  An average breakfast usually falls within 300-500 kcals depending on who and what your needs are. This is a higher carbohydrate meal, complex carbs that is. Complex carb is the better type of carbs versus simple carbs like in candy or soda. This meal is also contains a higher fat content. The fat in the nuts are a “good” fat versus trans fats like in fried foods. Finally, this is a higher protein meal as well; there is a lot of protein for being a smaller breakfast meal. My reasoning for having a high carb breakfast is because I like to eat my carbs in the beginning of the day rather than later at night. That way the carb has enough time to digest. The combination of protein and good fats allow the complex carb to be released in the blood stream at a slow rate which helps to stay fuller, longer. I did use one packet of Turbinado Sugar in the Raw for a bit of sweetness. If you do use sugar in your meals, I recommend this type of sugar. This is an all-natural cane sugar that is unprocessed unlike white sugar.  Enjoy!

Thanks to Momentum of Milwaukee and check back for more advice from all our training partners from now until November!

2015 Charity Partners

The PNC Milwaukee Running Festival is excited to be connecting with local and national charities to help raise both awareness and funds for each organization. With every step you take and every dollar you raise, you can help organizations doing important work in our communities, and touch the lives of those in need. We are proud to announce this year’s charity partners:

DetermiNation

The American Cancer Society is the nationwide, community-based, voluntary health organization dedicated to eliminating cancer as a major health problem by preventing cancer, saving lives, and diminishing suffering from cancer, through research, education, advocacy, and service.

mssociety

The National Multiple Sclerosis Society mobilizes people and resources to drive research for a cure and to address the challenges of everyone affected by MS.

 

teamrwb

Team Red, White & Blue’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.

 Benefits of running for each charity vary but may include:

-Training and fundraising support
-Personalized Fundraising Webpage
-Access to VIP Area on Race Day
-Race SingletRunner must commit to a minimum fundraising of $200 for the 5k and half marathon or $300 for marathon.

Runners must commit to a minimum fundraising of $200 for the 5k and half marathon or $300 for marathon. You can sign up to join a charity team as part of the race registration process. If you have already registered and wish to join a charity team, please contact us at info@milwaukeerunningfestival.com and indicate which team you are interested in joining!

Guest Post: Building Your Training Base

From now until race weekend we will be featuring local coaches and trainers here on the blog. We want to bring you training tips and advice to help you reach your goals this fall. First up is Coach Dave Cohen of Alacrity Endurance. You can find a list of all the PNC Milwaukee Running Festival’s Training Partners here!

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Mark your calendars, as of April 6th, 2015 we are only 30 weeks of from the inaugural Milwaukee Running Festival! You may be running the mile, 5k, half or the marathon.  This blog series is focused on marathon training. More specifically, I’m going to focus on getting you to the starting line November 1st ready to run your best marathon through periodized training. In part one of the series we will focus on building your base. Part two of the series will be speed and hills, and part three we will enter the marathon specific phase of training.

You are already be runner. However, you may not training optimally. I’ve worked with enough marathoners to know you are likely running too hard on a daily basis. You are probably not running enough in terms of frequency or volume, and you don’t do enough specific workouts for the races you are training for. Last–this will surprise you–you may be running too far on your long runs! You might be thinking, “So you’re telling me to run slower and decrease my long run for a marathon?!”  Yes. Let me explain.

Most marathoners who come to me for training run their easy runs at a pace dangerously close to their marathon pace. Could you imagine the men’s world record holder in the marathon, Dennis Kimetto, going out for an “easy” run at 4:42/mile? Me neither, because he doesn’t. How do the elite runners run on their easy runs? Most train at a pace of 80% of their marathon pace. For Kimetto that would be 5:38/mile. That is very fast, but so is he! For him, that pace is easy enough for him to effectively recover from the prior day’s workout. If you run a 3:45 marathon (8:35/mile), your easy runs should be at 10:18. You don’t train that slow on your easy days do you? By training appropriately on your easy days you will be able to increase your training frequency because you are now able to recover better from day-to-day.

For the first 10 weeks of the program, the goal is to get yourself up to 50-60:00/day for your easy runs. The second goal is to build up your long run to 1:40. The safest way to do this is by weekly 5:00-10:00 increases in the daily mileage. Take your time getting up to 50-60:00 daily. It may take you the whole of 10 weeks so break down the weekly increase necessary for you accordingly. By week 8 or 10 your training should look like this:

 Monday: 50-60 easy

Tuesday: 50-60 easy w/strides at the end

Wednesday: 50-60 easy

Thursday: 50-60 easy w/strides at the end

Friday: 50-60 easy by feel

Saturday: 50-60 easy w/strides at the end

Sunday: 1:30-1:40 easy (80% of marathon pace to 90% of marathon pace for the last ⅓ of the run)

This training is the foundation for my next blog entry on honing your speed.  In this phase we add workouts to the mix with an emphasis on hill repeats of various length and intensities and training which is actually geared towards running a fast 5k! I’m already excited to share with you phase two!

Until then,

Dave Cohen
Owner of Alacrity Endurance Coach, LLC

 

Announcement: Media Partners

We are excited to announce that 620WTMJ and 94.5 The Lake will be our media partners! As part of this deal, the radio stations will be broadcasting live at all festival weekend events. 94.5 The Lake will be the official sponsor of our Thursday night social runs. Get ready for a fun-filled summer of Thursday night runs! In addition, we will also get our own PNC Milwaukee Running Festival radio station on the Radio League App. Now you’ll be able to listen to MRF radio while training for the event!  Look for the official launch around August 1st. 

620 wtmj logo

94.5 the lake logo