BibRave Pro Product Review: Generation UCAN Protein Drink Mix

Disclaimer: I was recently sent Generation UCAN Protein Drink Mix to review as part of being a BibRave Pro.  Learn more about becoming a BibRave Pro (ambassador) and check out BibRave.com to review find and write race reviews!

“YOU CAN WITH UCAN”

Sometimes a product falls in your hands at just the right time.  Deep into Miami Marathon training, I have been struggling with nutrition.  The marathon training hunger is RAGING which doesn’t lead me to smart, healthy choices.  I need carbs and I need protein—and unless I head to the Burrito place or dinner at my parent’s house, I don’t really eat protein.  Not to mention that lately with Christmas cookies galore everywhere I look, I have come home and literally forgotten to eat or I am way too full to think about eating a full meal!  So what have I been doing?  I’ve been whipping up a quick smoothie with UCAN Protein Drink Mix and not feeling guilty about skipping a meal because I ate too many Christmas cookies.

Generation UCAN

Have you every tried Generation UCAN?  I heard of their products a while back when Meb started appearing in their advertisements.  If MEBCAN, UCAN—right?  But until BibRave partnered up with Generation UCAN and offered it to the Pros, I had never personally tried it.

So what’s the big deal?

Generation UCAN products are powered by SuperStarch.  In their words, “This natural, slow-releasing carbohydrate keeps blood sugar stable and delivers steady energy for your brain and body.”

Benefits of SuperStarch:

·      Steady energy

·      Burn fat for fuel

·      No GI distress

·      Healthy, efficient calories

·      Optimize recovery

·      Improve body composition

The UCAN Protein Drink Mix comes in 2 flavors: Chocolate and Vanilla Cream.  The sample pack also included “The UCAN Recipe Cookbook” with lots of great ideas for pre-workout snacks, post-workout to enhance fat burn and optimize recovery, between meals to control cravings, and as a healthy addition to a meal replacement shake.

I was actually surprised at how full I felt after drinking my first UCAN smoothie.  As someone that usually needs to eat every 90 minutes or so, it actually kept me satisfied for way longer.

The flavors took a little time getting used to.  A problem I constantly run into is that my pup and my blender are not friends so I tend to rush the blending process.  UCAN’s SuperStarch has a very distinct flavor and texture and I found that if I didn’t fully blend my drinks or use enough fruit in my smoothies, it was a lot more noticeable.

Note: 1 packet of UCAN Protein Drink Mix is equivalent to 1.5 scoops.  I didn’t know this my first smoothie and put WAY too much in!

“These are a few of my favorite smoothies…”

Chocolate Raspberry Smoothie

·      1.5 scoops Chocolate

·      1 cup raspberries

·      8 oz. milk

·      Swirl of Hershey’s Dark Chocolate Syrup

Ok, so this was my own take on the UCAN Choc-O-Cherry Shake and inspired by my favorite “Raspberry Mocha Blast” at Marylou’s.  The tart cherries would have been excellent for recovery but I didn’t have any in my freezer so I had to improvise.

Refreshing Tropical Smoothie

·      1.5 scoops Vanilla

·      1 banana

·      1-1.5 cup pineapple, peaches, mango, strawberries

·      4 oz. almond milk or water

It’s my own little creation.  Both refreshing and tropical.  What are your favorite fruits to blend into a smoothie?

The UCAN Latte

·      2 scoops Vanilla

·      6 oz. iced coffee

·      2 oz. almond milk

I use a little more coffee and a little less almond milk.  UCAN’s recipe called for 2 packets stevia and unsweetened almond milk but my almond milk was already sweetened.  Perfect for a little morning pick me up before teaching spin class!

The best part about smoothies is being creative!  I love coming up with new concoctions because no two smoothies ever tastes the same.  Some other ingredients to experiment with: peanut butter, chia seeds, avocado, pumpkin puree, spinach…

Other bonuses:

·      Both flavors are gluten-free with no sugar added.

·      1 scoop of vanilla protein mix is 100 calories with 8g protein, 18g carbohydrates while 1 scoop of chocolate protein mix is 110 calories with 7g protein, 18g carbohydrates.

Join us on Twitter for the UCAN sponsored #BibChat on December 27th at 9pm EST!

And don’t forget to use code BIBRAVE for 15% off your order!

Happy running!

P.S. Georgie gives UCAN “2 paws up!”

Go Long!

Below is a blog post I wrote for Cape Cod Rehab’s Cape Cod Marathon Training Tips. To see the original, visit the Mashpee Fitness blog.

The long run is the staple to any training program.  In fact it is one of the most important runs of the week.  The benefits of the long run are both mental and physical as your prepare for race day.

From a mental standpoint, the long run helps build confidence.  Confidence in yourself, your running and your ability to get to that finish line.  You also learn to handle discomfort and while finding out what you are capable of if you keep going.

Physically the long run forces your body to adapt to the training.  It’s about the time spent on your feet and building endurance.  Some training plans will incorporate tempo work at goal race pace but for the most part, your long run should be done at the sub-maximal level.  Think about conversation pace—or anywhere from 30-90 seconds slower than your normal running pace.  When you slow down, you’re training aerobically and the body relies less on burning carbohydrates and relies more on burning fat for energy.  Running at conversation pace, we can train our bodies to stay in that aerobic zone longer before crossing over to anaerobic where no oxygen is available and we start to build lactic acid.

5 Tips to Help You Survive the Long Run:

1.  Map out a route ahead of time.   

If you have a plan and know exactly where you are going you are less likely to call it quits early.

2.  Bring hydration and fuel.   

A general rule of thumb is if you are running longer than an hour, your body will need fluids and electrolytes to keep you going—and even sooner if you are training in the heat!  If you don’t have a way to carry it, try driving the route before you run and stash water bottles and nutrition every couple of miles.   

BONUS TIP!  Find out what will be provided out on the race course and start training with that so you have plenty of time to find out how your body responds to it and to decide what works best for you.

3.  Bring a buddy.   

Running doesn’t have to be a solo sport.  Run with a friend or group for motivation and support.

4.  If you’re having a bad day, accept that you’re having a bad day.   

It happens to everyone.  Don’t let one bad long run let you down.  Learn to listen to your body and figure out what went wrong as you look ahead to your next run.

5.  Patience is key.  Pace yourself and take it one mile at a time.

Good luck out there!  Happy running!

Growing Up & Carrying My Own Water

Disclaimer: I was recently sent an Orange Mud HydraQuiver to review as part of being a BibRave Pro.  Learn more about becoming a BibRave Pro (ambassador) and check out BibRave.com to review find and write race reviews!

I have a confession to make.   

I’m 30 years old.  I’ve been running since my sophomore year of high school.  I trained for 2 marathons, several half marathons and I’ve never carried my own water.

Ok, I lied. 

I can remember the 2 times I had to.  TWO times.  The first was on a 14 miler during 2012 Chicago Marathon training.  It was scheduled for Falmouth Road Race weekend and the only time I could fit it in was on a Thursday morning—while everyone was working.  The second time was just last year training for Houston.  I had another 14 miler scheduled and I ran the middle 7 miles with a friend, Wendy.  I carried the water the 2 miles to her house then the 5 miles after our run.  It was horrible.  I had to carry it in my hands.

Every other long run over 10 miles—and I mean it—every other long run over 10 miles, my mom and/or dad has accompanied me on bike with my water.  I’m so spoiled.

BUT NOT NOW!  I turned 30 this month and it’s time to grow up!

Another awesome opportunity with BibRave led me to the Orange Mud HydraQuiver.  Some of the other pros test out the HydraQuiver Vest Pack last year and I’ve been curious ever since.  I feel like handheld water bottles are just annoying.  Hydration belts are just awkward and don’t sit on my hips right.  The HydraQuiver is a little backpack that carries a full size water bottle and features 2 pockets for things like fuel, chap stick, tissues and your cell phone.

The tracking on my Orange Mud shipment was originally scheduled to arrive March 17th, the day before my birthday, but there was a delay and it arrive on the 19th, the morning we left for New York.  Long story short my neighbors never got my mail so this poor little package sat outside for 4 days!  I was so thankful it was still there and nobody snagged it from my doorstep. 

Since I got back I’d been staring at my Orange Mud HydraQuiver counting down to this weekend’s long run.  I typically don’t use hydration or fuel on runs shorter than 10 miles but I couldn’t pass up an opportunity to try it out!  I was actually pretty thankful I had water with me today as I had a glass of wine last night and did a pretty bad job of hydrating this morning.

With only 1 run down in the Orange Mud HydraQuiver, I am in love!  A little sloshing but hardly any bouncing.  There are still a few kinks I need to work out.  I need to play around with the different strap lengths and experiment with different amounts of water in the bottle.  I'm also curious to try it out in a tank top on a hot and humid day but I am excited for the freedom of running long without depending on my parents and fitting in runs around their schedule!

I still hope they will join me on some of my long runs but this also means if I run alone, they can dog sit!  :P

Stay tuned for a full review coming soon and many more runs with my Orange Mud HydraQuiver as I train for the Buffalo Half Marathon on 5/29/2016 and the Miami Marathon on 1/29/2017!

Beginner Blog: 5 Essential Products for New Runners

Recently I have been talking about my cousin Michele, who signed up to run her first half marathon in Houston with me.  When I saw her last month in Ellicottville, I put together a little goodie bag with of my favorite running products from my local running store, Marathon Sports.  I wanted to include items that she probably didn’t already know about or something that she would never buy for herself.  It makes me really happy to share my love for the sport and hopefully motivate her to accomplish her goal.

Have you ever helped out a new runner?  What products would you put in a goodie bag for new runners?

Run Jen Run Essential #1: Anti-Chafing Stick

My go to anti-chafing stick is Body Glide.  New runners may think this is silly (I’m sure Michele thought I was nuts!) but any experienced runner will tell you it’s a must have product.  Find out your problem areas and roll it on before every run.  I need it more so on long runs in hot, humid weather and the freezing cold, raw days.

Run Jen Run Essential #2: A good pair of Running Socks

A good pair of running socks means happy feet!  Cotton socks are miserable and can lead to blisters galore.  I have been running in Balenga Hidden Comfort socks for the past few years and swear by them.  They are lightweight yet very cushiony and come in bright, fun colors!

Essential #3: Long Run Fuel

It’s important to bring fuel on any run longer than an hour.  That’s when your body starts to run out of its glycogen stored in muscles.  Blood sugar levels fall and your performance will start to deteriorate.  I have tried a few different products in the past but now consistently use Strawberry GU Energy Chews on all my long runs.  I love the flavor and the gummy texture allows me to take my time fueling instead of sucking down the gross gels as fast as I can to get it over with!  Find the product that works for you and stick with it!  Another one of my favorites if I need a quick energy snack before a run or before spin class are Green Apple Sport Beans.  So yummy!

Essential #4: A Running Magazine

The big 3 in running magazines are Runner’s World, RunningTimes, and Competitor Magazine.  While I love them all, the great thing about Competitor Magazine is that it’s free!  A lot of running stores and fitness centers has copies available, so you just have to find out where to locate them.  You can also view online and sign up for weekly emails featuring articles, tips, motivation, blogs, etc.

Essential #5: RoadID

I didn't include this in my goodie bag for Michele but I should have!  Every runner should own a RoadID.  I repeat—Every runner should own a RoadID! I've said it before and I'll say it again.  It's one of the best gifts you can give yourself or your family members.  We live in a crazy world.  It's better to be prepared.  Safety first!

[Related Post: Running Safety]

Side note: My cousin Melissa (you may remember her from Ellicottville too) is kicking butt with her weight loss challenge!  She lost her 21.5 pounds in her first 6 weeks and signed up for another 6 week 20 pound challenge!  Go Melissa!  She also rocked a 5k this weekend—her fastest time and didn’t stop to walk!  #proudcousin

Beginner Blog: Pre-Race Prep

See you at the Falmouth Road Race start line tomorrow!

Preparing for a big race (or your first race!) can be very stressful.  Here are a few things you can do during your training and leading up to race morning to minimize that stress and help you arrive at the start line with confidence and ease.

Practice pre-run meals.

Training is the time to experiment with your food choices.  Before your long runs, simulate race morning.  If your race starts at 8am, plan to run around 8am. How early do you need to eat before you run?  What do you eat before your run?  Can you drink coffee before you run?  If you are staying in a hotel the night before a race, see what the hotel has to offer in terms of breakfast (and how early breakfast opens up) and plan ahead if you need to bring your own meal.  Find out what works best for you and then continue to practice the same habits during training and then again on race morning.

Determine your race nutrition and fueling strategies.

Almost as important as your pre-run meal is the fuel you take during your runs.  If you are training for a 5k and possibly even a 10k, you won’t have to worry about fueling during your race.  If you are training for a half marathon or full marathon, this is a very important concept.

·      Step 1:  Do your research. 

Find our what companies are sponsoring the race.  Is it Gatorade?  GU?  Clif Bar?  Honey Stinger?  You have 2 options – either train with what will be out on the course on race morning or bring your own.  Trying something new could lead to porta-potty stops mid-race.  Eek!

·      Step 2:  Read labels.

Check the serving size.  I love GU Chomps (strawberry is my favorite!) and there are 2 servings per package.  It’s perfect for a half marathon because I fuel twice: mile 3 and mile 8.  In a marathon, I’ll bring 2 packages.  My dad tried the GU Chomps once and said they made his stomach a little queasy.  Guess what—he used the whole package at once!  Silly dad.  Also check the caffeine count on the labels.  Some have no caffeine, some have 2x caffeine.  Caffeine can affect your performance in a positive or negative way.  Again, see what works best for you and stick with it.

·      Step 3:  Figure out when you need fuel. 

I have always stuck with the theory on the GU packages: 15 before every 45.  I start at mile 3, then every 5 miles after that.  It takes about 15 minutes for your body to start feeling the effects of your fuel so don’t wait until it’s too late.  Plan ahead to keep your body and your muscles happy.

Don’t rely on expo for new gear or race nutrition.

Race expos can be fun.  Big races have a lot of different vendors giving away free stuff and sampling products but don’t rely on the expo for your race day essentials.  What if you were planning to buy your race fuel and the expo and they are sold out?  Minimize the stress and come prepared.  Plus you’ll spend way more time on your feet walking around trying to find what you need when you should be resting for the big day!  It’s also never a good idea to buy new shoes or gear right before a race (see my next topic) so you can skip over those over-priced merchandise booths and head to your local running store for all your running needs. 

On a similar note, if you are flying to a destination race, plan to carry on your important items.  You just never know!

Do a dress rehearsal.

Decide what you plan to wear on race morning ahead of time and do a dress rehearsal.  You will find out of your shorts ride up or if your sports bra is rubbing or your compression socks are too tight or any other little nuisance that may affect your performance on race day.  Make sure you have a good two or three weeks of running in new shoes before a race.  If you race in flats, wear them a few times before your race.  New or unfamiliar shoes on race day could lead to blisters and/or random aches, pains, or strains.

Lay everything out the night before your race.

Try everything on and lay everything out the night before your race. I’m big on to-do lists so I make a checklist.  Shoes, socks, shorts, sports bra, shirt, deodorant, body glide, GPS watch, Road ID, hair tie, bobby pins, sunglasses, race number, safety pins, GU, banana, granola bar, etc.  Preparation means less stress when that alarm goes off. 

Read the directions on your timing chip and make sure you use it correctly as intended.

At the start line of the Chicago Marathon, I noticed everyone had zip ties on their shoes and I couldn’t figure out why.  I thought they were in with your race number to attach to your bag for the bag drop-offs.  Turns out that’s exactly what they were for.  People were just using them to double secure their timing chip to their shoes.  It was the biggest race of my life and I didn’t even have a second thought while I was putting the chip on my shoe.  The gun had already gone off and we were walk/jogging to the start line and I couldn’t even remember if I put my chip on correctly.  Even worse, around mile 5 my GPS watch lost signal and stopped my run so if my chip fell off during the race, I wouldn’t have any official record of running 26.2 miles or even know what my time was for a MARATHON.  Soon after I stopped, did a tug on the timing chip then retied by shoelaces to go around the loop.  Silly me.

Most races I’ve run recently use the timing chips on the bib numbers.  Those are easy and can be thrown away after the race.  Just make sure you don’t wrinkle your number or fold the chip in half or it may not register correctly with the mats.

Wear Throwaways to the Start

It’s so important to not only warm up but also to stay warm (but not sweat!) before your race.  Depending on the size of the race, you may spend lot of time waiting around in the start corrals.  Cold, tense muscles can cramp up and increase your chances of injury.  Wear “throwaways” that you don’t mind leaving at the start line and keep them on as long as you possibly can.  Don’t have anything you want to part with?  Stop by a thrift shop for some cheap sweats.  Many of the bigger races will even collect clothes left at the start and donate to charity.

Take a deep breath.

You can do this!  Good luck!

[Related Posts: Training Plans & Race Nutrition]

Run Jen Run Loves Smoothies 2

I love smoothies!  I also love making my own creations. 

This morning I didn’t have many ingredients (Thursday night is shopping night!) so I did the best I could with what I had.  It wasn’t the prettiest smoothie I’ve ever made but it was oh so good!

1 banana

1 kiwi

Handful of frozen pineapple

1 container Yoplait vanilla Greek yogurt

1 scoop flaxseed

Orange juice as needed

What are your favorite smoothie ingredients?