7 day Emergency Transformation Meal Plan

It seems that all my adult life has been watching what I eat & studying nutrition-- since I gained that Freshmen 15 in college I have been watching my weight. As a triathlete and athlete of all sorts I have been watching my nutrition for maximum performance. Now as a master athlete competing it is even more important to be "race weight" and less weight on my joints. Yes, my metabolism has been slowing down making weight loss even that more difficult. But I am happy to say that this plan below shared with me from my virtual dailymile friend and personal trainer from AZ is working! It fits what I eat normally and I just made a few adjustments for the 7 days. It's working -- with my massive amounts of exercise I was worried I wouldn't have the energy - but only in the evenings do I feel a little sluggish. Very happy.

Read on:

Notes from the book by Scott Colby

Don’t just do it “half-way”. Go 100% and see your body transform in a way you may have never seen before.

Believe in yourself!

Simple Nutrition Principles
1) Eat real, whole natural foods - single ingredient foods as much as possible.
If you want to live a long, healthy life with a lean body and flat stomach, you should be consuming a diet with whole, natural foods focusing on fruits, vegetables, lean protein sources and raw nuts. If you choose to eat meats and grains, focus on the highest quality possible.
2) Minimize food from a bag or a box
Foods like breakfast cereals, pre-packaged processed foods, pastries, candy, snack foods should be removed from your diet. They contain excess sugar, trans fats, and too many chemicals and calories.
3) Keep daily sugar intake to 15 grams or less (including fruits).
When you mostly eliminate sugar, you will see fast fat loss results. Make sure you be aware of other names for sugar such as organic cane juice, dextrose and high-fructose corn syrup.
4) Eliminate artificial sweeteners
Artificial sweeteners are made up of chemicals and are highly dangerous to your health. Natural sweeteners like Stevia, are fine.
5) Minimize or completely eliminate alcohol intake
6) Drink 1⁄2 of your bodyweight in ounces of water daily. So if you weigh 150 pounds, drink 75 ounces of water daily.

Meal Plans

If you experience hunger at any time, increase the protein or vegetable serving in 1 or 2 meals by 1 serving. For example, if lunch calls for 3 ounces of a protein, increase it to 4 ounces or even 5 ounces if necessary. Please do not be afraid to add more healthy food to your plan to nourish your body sufficiently. Eating one or two more ounces of a healthy protein or vegetable will not affect your results. Eating foods that are not on your list (breads, pastas, sweets) will deter you from seeing the results you’re looking for.

Food sources:
Protein Sources
• Grass Fed Beef, Bison, Lamb, Pork (lean), Venison
• Free Range (preferably organic) Chicken, Turkey, Duck, Cornish Hen, Quail (this includes white and dark meat)

• Whole Organic Eggs
  
• Wild Fish (all varieties, except for Tuna which should be consumed 1 time per week maximum)
  • Cottage Cheese (preferably raw and organic)
  • Raw Nuts (not including peanuts or cashews) **Nuts will also be included under healthy fat sources.
  

• Raw Nut Butters (except for Peanut Butter and Cashew butter)
Fat Sources

• Organic, extra virgin olive oil
  
• Fish Oil (liquid or capsules)
  
• Cod Liver Oil (liquid or capsules)
  
• Flax seed Oil
  
• Organic, Raw Butter • Avocado
  
• Organic, Extra Virgin Coconut Oil
  
• Raw Nuts (not including peanuts or cashews) **Nuts are also included under healthy protein sources.
  Fibrous Carbohydrate Sources
  

• All vegetables
  
• All fruits (in their natural state -> no fruit juices or dried fruits). But remember keep sugar at 15 grams or less daily, including fruit.
  

Breakfast (7-8 am)

Sample Protein Choices: Choose One

1 whole organic egg + 3 egg whites 2 whole organic eggs 3 slices Applegate Farms turkey bacon 3 Applegate Farms breakfast sausages 2 oz of leftover meat from the night before

Sample Vegetable Choices: Choose One

1 cup cooked broccoli 1 cup cooked cauliflower 1 cup sautéed spinach 1 cup steamed asparagus
Sample Fruit Choices: Choose One
1 cup raspberries 1 cup strawberries 1/2 cup blueberries 1⁄2 medium banana

Note:

1 cup raspberries = 5.4 grams sugar 1 cup whole strawberries = 6.7 grams sugar 1 cup blueberries = 14.7 grams sugar 1 cup blackberries = 7 grams sugar 1 medium peach = 8.2 grams sugar 1 medium orange = 12.2 grams sugar 1 medium banana (7” to 7 7⁄8 “) = 14.4 grams sugar

Example Breakfasts:
1 egg + 3 whites
1 cup steamed cauliflower 1⁄2 cup raspberries

7 Day Meal Plan

3 slices turkey bacon 1 cup spinach
1⁄2 medium banana
2 oz leftover turkey
1 cup cooked broccoli 1⁄2 cup blueberries
OR, Try this smoothie recipe for your breakfast:
Berry Berry Green Smoothie
1-Cup of Ice
1-Cup of Water
1-Scoop of Prograde Vanilla Protein 1⁄2 cup strawberries, 1⁄2 cup blueberries 1 Handful of Spinach
Mix in a Blender and enjoy!

Snack #1 (10-11am) and Snack #2 (3-4 pm)
Sample Protein Choices: Choose One
2 TBSP Natural, Raw Almond Butter 1 oz Raw Almonds
1 oz Raw Walnuts
2 hard boiled eggs
2 oz sliced turkey breast or chicken breast
Sample Vegetable Choices: Choose One
Celery Sticks
6-7 Baby Carrots
1/2 sliced red, yellow, or green pepper 1 cup broccoli or cauliflower

Example Snacks:
2 Tbsp Almond Butter Celery Sticks
2 hard boiled eggs 1⁄2 yellow pepper
1 ounce raw walnuts 

6 baby carrots

Lunch (1-2pm) and Dinner (6-7pm)
Sample Protein Choices: Choose One

3 ounces chicken (dark or white meat) 3 ounces turkey (dark or white meat) 3 ounces fish (tuna only 1 time per week) 2 ounces beef (lean varieties)
Over a large salad that is made up of any of the following: All lettuce except for Iceberg (It has no nutritional value) Celery, Peppers, Cucumbers, Tomatoes

Sample Vegetable Choices: Choose One

1 cup cooked broccoli 1 cup cooked cauliflower 1 cup sautéed spinach 1 cup steamed asparagus Spices (Celtic Sea Salt, pepper, Italian Seasonings, to taste)

Example Lunches and Dinners:

3 oz grilled chicken (white or dark) Over a large salad made up of Romaine lettuce, tomatoes, cucumbers and celery 1 cup asparagus added to the salad or on the side Bragg Organic Apple Cider Vinegar and 1 Tbsp flaxseed oil as dressing
3 oz beef burger Over sautéed spinach Salad on the side with Bragg Organic Apple Cider Vinegar and 1 Tbsp extra virgin olive oil

Notes:

• Turkey Bacon - Applegate Farms makes the best turkey bacon. Each slice has about 6 grams of protein. If you can’t find this brand, find a brand that has 5-7 g of protein per slice and contains NO nitrites and nitrates.
• Turkey Sausage – Also Applegate Farms. Each link has about 6 grams of protein. If you can’t find this brand, find a brand with NO nitrites and nitrates.
• Eggs must be organic
• All almonds, walnuts and almond butter must be raw. They can not be roasted. Roasting nuts takes a good food and turns it into a bad food!
• Olive Oil must be Extra Virgin and preferably organic. 

Typical Day Meals And Times:
7am – Breakfast 
10am – Snack #1 
1pm – Lunch 
3pm – Snack #2 
6pm – Dinner
Please make an effort not to eat any later than 7pm. 
Water Intake – 1⁄2 of your bodyweight in ounces of water. Example: If you weigh 150lbs, you would have to drink 75 ounces of water

Try a Omega 3 supplement. It really does wonders for the body.

My examples of what I have been eating for the 5+ meals allotted:

Breakfast - Strawberries, OJ, ice, water, protein, coffee
Snack - 2 hard boiled eggs - baby carrots
Lunch - 3 pieces turkey bacon - cauliflower
Snack - Celery + almond butter
Dinner - Grilled Chicken = Salad (tomatoes, onions, lettuce, peppers, balsamic vinegar, EVOO)
WATER = 75 oz

Breakfast - 2 hard boiled eggs - cauliflower, coffee
Snack - Almonds (10) and carrots (8)
Lunch - 5 slices of turkey deli meat & orange
Snack - StrawOJ Protein smoothie
Dinner - Grilled Chicken = Salad (tomatoes, onions, lettuce, peppers, balsamic vinegar, EVOO)
Dessert - Cottage cheese & strawberries
WATER = 75 oz

Breakfast- 2 eggs, EVOO, spinach, coffee
Snack - StrawOJban smoothie
Lunch - Turkey deli meat - carrots
Snack - Celery & Almond butter
Dinner - Grilled Chicken = Salad (tomatoes, onions, lettuce, peppers, balsamic vinegar, EVOO)
Dessert - Cottage cheese & pineapple
WATER = 75 oz

My Boston Marathon 2013

Picking up my bib

It is with mixed emotions I write and share my experience at the Boston Marathon on Monday. I was so happy with my result and the way that I was able to test my body through the miles. Hyperextending my knee in February was devastating to my running, my knee was unstable and I ran a 10 and 8 miler were my longest runs before Monday. Thoughts of not doing this race crossed my mind, but decided with all my past experience and training for NYC in the fall, I think I can do it! My weight suffered from lack of training and pizza diet at the mountain. :) So with those 2 things against me I really didn't set my sights high.
Before the race my husband/coach/love reminded me how strong I am and not to sell my self "short" -- I am probably stronger than I think. :)

Chris, Emily, Jojo & I - SF Ambassadors unite!

The Expo:
The expo was a blast as usual. The running community is so small when you can go to a race of this magnitude and see friends on every corner and meet new ones all around! I bought my "WEAR WITH PRIDE" jacket, tights, shorts & more... I always spend too much! But i love this stuff!

I got to see friends that were San Francisco Ambassadors with me -- and then caught Jill before she had to get back to rest!  Her energy just lights up the room -- I miss her so much and wish we lived closer to each other! Such a ball of fire and always with her sights high and positive force all around her!

Jill & I at the Expo

Morning cereal, banana and a ride to Hopkinton from home (a first for me as we usually stay in town, but opted to stay home this year). We had to turn around 3 times as I forgot things (including my Garmin - NYCM deja vu) and really stressed me out thinking they would close the roads. But we arrived with plenty of time. I was alone this year at the bus (no Dream Team) - but they were all there in spirit and I found them one by one. I raised more than $4000 for DNation and was so happy. I put my website up on Sunday and within 2 hours raised more than $200! Amazing the people that are so incredibly supportive year after year. As a cancer survivor I run for a cause, a purpose, to show people that as a survivor I can kick hard! And I run in the memory and honor of those that fought and continue to fight this disease I work for every day! In the words of Kristin McQueen -- SUCK it CANCER!

My gear for Boston 2013

The Gear: 
Shoes: Adizero
Shorts: Lululemon (LOVE their cheer stations - all 3 or more - along the route!)
Socks: CEP compression (just awesome!)
WW sleeves from InkNBurn-- forgot to wear (so sad)
Singlet: DetermiNation -- Let's keep dreaming and fighting for a cancer free world!
Link here to see my fundraising page! 

Getting on the bus!

Rode the bus, went to Athlete's Village - brought my phone - took photos of all the great people there! The long lines of porta potties and the "It all starts here" sign. Charlie and Jacques were at the scoreboard and I got to hang out with Jacques before the race. She is former Miss Montana and just the sweetest thing. Some of you may meet her at a marathon, she usually paces them and is a Marathon Maniac. :) It was awesome to have someone and not be alone in the village. Just have to mention a best practice when all the TP was gone at the Potties--- we saw someone that brought their own ROLL of TP. How ingenious! :)

The Marathon:
We headed to the start in a flury -- it always seems to take longer to get there after you have been hanging out for a couple hours. I wore my garbage bag to the start, but it was really pretty nice out already. Forgot my arm warmers.... darn! :(

Got to our coral and headed to the start line! Seemed like there were more cheering people than normal, the streets were filled -- only one spot near Framingham did I notice the streets being clear. Truly feeling like a rockstar and loving talking to the runners as we run to Boston. I just LOVE this marathon! :) I love the energy of the people of Boston and towns along the route!

My early miles were fast!  I kept looking at my watch --- I was running 7:30s, 7:45s, and feeling no pain! Yay! I was on my way!

Samantha & Andrew

My number one fan -- my sweet husband was there in Framingham and Newton and at the finish. Samantha, my amazing step daughter Samantha & her friend Andrew were  there with him too! I saw my friend Lana and heard my name yelled a few other times.
Captain America and his girl side kick in the satin dress got cheers along the way -- I passed by and got to cheer on Team Hoyt. They are so inspirational!

I hit the port-a-potties twice (always takes time and you have to run fast to get your pace back up there!)
Stopped at the medical tents twice when my quads started to cramp -- but there was nothing they could do. So the slower pace at the end may be due to that.
My legs from lack of training definitely felt the pounding of those early hills and I paid for it later.
My fuel plan is taking GU every 4 miles and it works!
I drink every water stop even it if it is to wet my mouth. No gatorade until the last 2 miles. I take the PowerGel and used one.

It hurt to push those last miles starring at that Citgo sign -- but rounding that corner and hearing the cheers of the crowd was just SO amazing!

Me - Charlie - Jacque at Athletes Village

My Splits:
My Boston Marathon by NancyE at Garmin Connect - Details

Time: 3:40:35.8
Distance: 26.48
Avg Pace  8:20
Splits:
1 7:29.8 1.00 7:30
2 7:23.5 1.00 7:23
3 7:23.3 1.00 7:23
4 7:26.4 1.00 7:26
5 7:36.4 1.00 7:36
6 7:36.2 1.00 7:36
7 7:47.3 1.00 7:47
8 7:55.7 1.00 7:56
9 7:53.9 1.00 7:54
10 7:57.1 1.00 7:57
11 8:09.9 1.00 8:10
12 7:56.4 1.00 7:56
13 8:55.8 1.00 8:56
14 8:08.2 1.00 8:08

My finish time! 

15 8:26.2 1.00 8:26
16 8:13.3 1.00 8:13
17 8:46.7 1.00 8:47
18 8:54.1 1.00 8:54
19 8:30.4 1.00 8:30
20 9:00.9 1.00 9:01
21 9:56.3 1.00 9:56
22 8:41.8 1.00 8:42
23 8:59.1 1.00 8:59
24 9:01.0 1.00 9:01
25 9:05.2 1.00 9:05
26 9:13.6 1.00 9:14
27 4:07.2 0.48 8:31

Finish elation!

We saw Charlie, his mom Marilyn, sis Lily and girlfriend Chelsea at the finish -- Jacques was there too! they both PR'd and were beaming! I was so thrilled with my time and my husband was so proud too. They left for the airport and we found Jill. She had lost her friend and was waiting for her other friend. So happy to see her -- we called Patrick and thought we may go to Cheers and join his group....

My true love <3

Then it happened -- we heard the bombs blow - BOOM! BOOM! 2 in a row! Yikes! We were at the buses about 4 blocks away and saw glass coming out of the windows! The flury of people moving people out of the way, emergency vehicles and cops running down the street was all around us. We stood there and watched. Andrew (Samantha's friend) had his phone and looked to see someone posted what the surroundings up the street looked like. It was all very scary. The cops were working really hard to get people out of the area so we went to our car and it was 5 flights (which took me a LONG time-- ouch!)

Charlie & I at the finish! Medals shining!

Once in the car on our way out of town my phone was going crazy with text messages from all my friends. The phones didn't work and oddly enough twisted the lines and Steve was getting calls from people that he didn't know looking for family. We texted people back that we were ok -- kept in touch with Samantha, who had wandered back to the location to see what happened. So scared -- we wanted her out of there. We made it to Legal to have post race dinner before leaving the area and it wasn't until then that we saw the extent of the horrible bombing, the deaths, the blood and missing limbs, pure mayhem of the whole thing.... ugh... it makes me so sick inside to write this, but it is so hard to share what you are feeling.

Our view of the bombing from the buses 4 blocks away

I think I posted a photo of us at the finish while we were there so people knew I was ok. It all seems to be a blurr now. Steve posted this on his Facebook wall when everyone was looking for us. I am so thankful we were in the "wrong place at the right time or we may easily have been in that spot"

Hi everyone, We are all fine. It's a big shock and we were a few blocks away when they went off. We are now out of Boston having dinner and watching all the news. There is no reliable cell service in Boston, so texting is best. Thanks for all the texts. It's been a bit crazy but my wife did awesome with a bad knee and she will still be able to ski on vacation! Our thoughts and prayers are for those on the sidelines where I often stand. I'm lucky Nancy was fast today or I might have been in that exact spot. - Steve

It is so devastating to read about the aftermath of that day -- just 2 days ago now... the 3 deaths, the terror, blood, loss of limbs and more. The heroes of the day, finish tent volunteers, runners, medical professionals, Boston Police & Fire & more... There are so many articles and posts that have been healing for so many -- here are a couple of posts that I really like:
Heroes of Boston
Amby Burfoot - So Close Yet So Far

Charlie's Boston view the next morning

I am so Proud to be a part of this caring running community --So many of those runners out there at that time were charity runners still waiting to finish. I ran in my DetermiNation singlet -- raising more than $4000 in this marathon to fight cancer. I have met so many caring, amazing runners with that same passion. It was a sad chain of events. But today we stand together against hate. I Iove this post from Charlie below.

The view from Charlie Johnston morning's run through the streets of Boston serving as an affirmation that hate, cowardice, and terror, while frightening and infuriating, will never defeat the love, courage, and indomitable spirit that flows through the entire running community of which I am so proudly a part. Today, we recover. Today, we stand together against hate. Today, we are all Bostonians

Thank you to my own Belchertown, MA community that came out last night to pay tribute to those affected by the bombings. More than 40 showed up at CHCS to walk and run and share a moment of silence. I am so fortunate to have so many friends that care so much to check on me, checking my page today for my links makes me realize just how many were keeping an eye on me and truly worried. I got one text asking me if I had nine lives! :) As a cancer survivor each marathon I run means so much more to me in fighting this disease -- those crossing the line at that time of 4:09 and later --- many of them were charity runners, running for causes that make such a difference!

Even though we are still looking for answers -- we stay united to remember.

Here are My final results of which I am very proud: 

To close I wanted to share this post from the BAA:

It is a sad day for the City of Boston, for the running community, and for all those who were here to enjoy the 117th running of the Boston Marathon. What was intended to be a day of joy and celebration quickly became a day in which running a marathon was of little importance.

Boston is strong. Boston is resilient. Boston is our home. And Boston has made us enormously proud in the past 24 hours. The Boston Marathon is a deeply held tradition - an integral part of the fabric and history of our community. We are committed to continuing that tradition with the running of the 118th Boston Marathon in 2014.


 And yes -- this was a BQ for me -- so I definitely will be running in 2014!

1st in age, 56th female! - ING Hartford Half Marathon - 2012

The PREP
It was 25 degrees as I drove my little Red Prius to Hartford this morning. I love the city -- the history, the old buildings, churches and the ground where the Capital of Connecticut stands proud. I have run the marathon once with a time of 3:40 and the half in 2009 with a time of 1:31. The foliage and the villages of the Hartford area have a wonderful New England feeling & many of my friends are able to run this "home town" race. It fits right into my NYC marathon training plan and hoping now that I am ready to go for NY!

THE PORT-A-JOHN EXPERIENCE
I walked from my car and went directly to the port-a-johns.... a nemesis and stress of the pre-race faux paux - this one takes the cake - With only 20 minutes till start time I stand in line with 1000s of others that need to get to the start. But I was in the back. I danced around the lines looking for the shortest one, really wanting to head to the start, but really NOT wanting to have to stop on the course as that would take away from my time. Well --- I finally got there -- took my time as I was afraid to drop my car key and my elite coral ticket into the 'Poo" --YUCK. Success!

THE START
I flew out of there to the corral - that I couldn't find. And the clock was ticking... on your mark, get set, go! I was with the 4 hour pace marathoners and stuck doing the zip zag run, speed up, slow down, jump on the curbs, sidewalks and hope not to cut anyone off and get yelled at. There were a few others with me following me and we made it through for the most part. It was quite the crowd! I felt strong, really strong for the first 6.2 miles... keeping it right around a 7 min/mile and then a few hills kicked me a little... sapping my energy. I pushed to catch a few pony tails and saw so many others wearing pink!

MY OUTFIT
Lululemon Shorts
Inknburn Wonder Woman Sleeves
SF Marathon pink tank
Adios sneaks! 
CEP Compression running socks
Zensah hot pink sports bra 

 I celebrated my breast cancer survivor friends - Cheryl, Donna, Lily, Dara, Sue & Susan by wearing pink. Through all they have gone through I am sure to realize that extra toughness I had the whole outfit ready, but the shorts really clashed with everything else so I wore my black Lululemon pinstripes instead (LOVE THOSE SHORTS!) - I get compliments where ever I go - even on the way to the start this girl stopped me to ask me which style they were cause she liked them so much! ;) Love my WW sleeves too -- I got compliments on those on the run too --- just gives me the strength & just a little more edge - without having to wear the whole costume! :) I know it isn't about what you wear, but when your whole wardrobe is tech clothes - it is fun to try what works! :)

THE FINISH:
The finish is the best - you get over that hump of feeling like you lost your PR and then you realize it is time to kick it in. I love all the crowds cheering like you the rockstar of the day -- then to hear your name on the loudspeaker! Yay me! Another great race and a post cancer PR! I ran a 1:38:38 in the Stratton Faxton Half Marathon in June and didn't place in my age --- so I wasn't sure what fast girls may have shown up here today.

THE RESULTS
I won my age group! At first I was second place when I checked and the girl must have been put in the wrong age group, so I will check again tomorrow - BUT I am in first in my age right now so I took a screen shot! :) Awesome feeling ---- and I really think I can run faster considering my weight is high and I really didn't get much sleep last night !













THE BLING: 

Hartford's medal is of the gateway you finish through at the end -- it is a real historic capital city -- the medal shows the surrounding and is just so beautiful - I had to share. The last time I won my age I got a really cool crystalesque plaque. Hartford Marathon Foundation does a real great job in putting together this race - they were awarded the "greenest" marathon status -- a pipe with lots of water fountains off it for the finish - then they gave you a water bottle with the logo on it -- and a recycled bag for the goodies too. The bag check bag is also re-usable. Very nice, and truly appreciated.





WHAT's NEXT? 
New York City Marathon ! 21 days! I opted out of the bag check and looking forward to the fleece cape and early exit from the "Death March" --- I need to redeem my time there and hope to beat my SF Marathon time too! We shall see, but this is the time of year when I should be in the best shape and anything is possible! So excited that all my training has paid off and I am living life to the fullest cancer free! Less than 2 years ago I was running in Chicago and finishing my last rounds of treatment. I was bald. Today I had the bouncing ponytail going -- it was awesome! Wahoo!

Morning Glory Muffins

Morning Glory Muffins - home made with King Arthur Flour, coconut, sesame seeds, walnuts, carrots, Massachusetts Macintosh apples from our own Cold Spring Orchard & raisins. Too yummy not to share. I love taking food photos and updating my favorite recipes on my blog - and this ranks up as one of my favorite muffins and I found the recipe on the King Arthur Flour website.  Below is my rendition and I use both the sunflower seeds and the wheat germ because the recipe is so moist the wheat germ really makes it perfect. 

Morning Glory Muffins Nancy Style !

Ingredients:

1/2 cup (2 1/2 ounces) raisins
2 cups (8 1/2 ounces) King Arthur whole wheat flour, traditional or white whole wheat
1 cup (7 1/2 ounces) brown sugar
2 teaspoons baking soda
2 teaspoons Extra Fancy Penzeys Vietnamese Cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
2 cups (7 ounces) carrots, peeled and grated
1 large tart apple, peeled, cored, and grated
1/2 cup (1 1/2 ounces) sweetened shredded coconut
1/2 cup (2 ounces) chopped walnuts
1/3 cup (1 1/2 ounces) sunflower seeds or wheat germ, optional
3 large eggs
2/3 cup (4 5/8 ounces) vegetable oil
2 teaspoons vanilla extract
1/4 cup (2 ounces) orange juice
Penzeys Cinnamon Sugar 

Preheat the oven to 375°F. Lightly grease a 12-cup muffin tin, or line it with papers and spray the insides of the papers.  Bake 25-28 minutes. Best made in large size muffins. 

To make the muffins: 

Use a liquid measuring cup to soak the raisins in hot water & set aside while you make the rest of the muffins.  In kitchen aid mixer, mix together the flour, sugar, baking soda, spices, and salt. Add coconut, nuts, sunflower seeds and wheat germ. 

In the Vitamix pulverize the carrots, apple and orange juice, If you don't have a Vitamix you can grate the carrots & apple. Add the wet to the dry and mix with  the eggs, oil, and vanilla. 

Mix until evenly moistened. Drain the raisins and stir them in. Fill the muffin tins almost to the top -- it is  a moist recipe and they do not raise that much. Wonderful to eat hot with butter. Yummy treat for fall mornings!

My Top Ten @ The San Francisco Marathon

Putting together my race recap from The San Francisco Marathon - my 30th marathon including my 4 Ironmans & 50 miler. I wanted to get creative with this recap after reading this post on the ONION  . 
Summary -- Being a San Francisco Marathon Ambassador - getting to know all these other runners virtually, through blogposts and the SF Facebook Group - was one of the most amazing experiences as a runner I have experienced. I felt the spirit, the support & crazy as it sounds, I felt like I was running in my hometown when home is more than 4000 miles away! My prep for this race was more energized by belonging to this group, the pre-party and the VIP connection before the race. SO fun! Now about that run... 


Here is my Top Ten learnings, experiences & sharings - 

1. Being a part of a team is a very good thing

I love being a part of a team. Whether it was Dailymile, who were on the course cheering me on in the Golden Gate Park in addition to all my 300+ friends were cheering me on virtually too! DailyMile rocks! In addition to the SF Marathon Ambassadors mentioned above and my DetermiNation Determinators nationwide - the "teamwork" and support of other fellow runners who can relate to your addiction is amazing! The power of athletes supporting eachother with attaboys, good jobs and speedstar comments surely keep me going!

The 2012 San Francisco Marathon Ambassadors! 

2. Early start times can truly work in your favor

Crazy - we had to wake up at 4 am to get to the start on time. No public transportation, and the taxi was waiting for a better "fare" so we walked the mile to the start. Glad we got that Hilton hotel location on Union Square - it made everything so convenient! Jojo (leader of the Ambassadors) was coming in from her first marathon - she was one of a select group that ran this marathon twice (56 + miles) -- they went off course and had run a few extra miles, she was changing and I got her some Aleve from a fellow runner. I was a little focused on her coming in that I almost missed my start! Crazy but true. SO I bolted out to where I thought I needed to go and they redirected me -- oh boy! I could hear them saying Wave 1 was ready to go and I was sprinting around trying to find an opening -- then just decided to jump the fence, actually 2 metal fences to get into the coral. Geesh! But I made it and got into the crowd and saw my sweet husband before heading out of town! 

It was dark mind you. For the first 45 minutes of the race, which was definitely odd and you had to keep your eyes open not to trip on road hazards. But it was so nice and cool the whole race for a July marathon - truly AWESOME!

Marathon gear all layed out and ready to go for early morning!

3. Hills are your friends when you focus and train them. 

OR:  What goes up must come down!

This was definitely a hilly course - the tagline? "It's worth the hurt" -- I had trained hills in Western MA and I really think it helped. My legs were sore for the week after --- so definitely feeling those downhills!

My sweetheart was there for me to take this photo below -- it was one of the last hills we climbed that day. Maybe that is why I am smiling!

Climbing yet another hill at the SF Marathon!

4. Pacers really do keep you on track if you really want it bad enough.

The coolest thing I did this race was hang out with the pacers. My friend Kevin Babb was able to do that in NYC and came through with a great time, so I thought I would try. I stayed with that 3:15 group all the way till 16 miles and then dropped a bit to the 3:20 group. That was my goal so I kept him in sight till the end. 

Albert & Jesi - Pacers getting ready at the start - LOVE the yellow shirts!

5. Fuel for the miles and don't forget to use what works for you!

GU and GU chomps were it for me and they had that on course too! I ingest one every 4 miles. It kept me at a truly even pace. Great to test it out -- but I know it works for me!

6. Marathons are a great way to tour the city and get cheered on as you go!

Running across the Golden Gate Bridge was truly an experience of a lifetime --- the mist and the camaraderie of the runners passing going in the opposite direction was a boost! I saw many of the Ambassadors on the bridge and cheered them on and vice versa! Very very cool.

7. Water stations of enthusiastic runners really make a difference.

Lululemon is my new favorite clothing. :) I love my pinstripe shorts that I wore for the race that were introduced to me by the San Francisco location. Sossi & her group were so awesome! LOVE their water station and they recognized me and were cheering me on to greatness! Nothing like the fun music and fun dancing and signs from this water stop! 

Lululemon Water Stop on course at the SF Marathon

8. Inspiration is all around us. You just to open up and talk to people and listen to their stories.

I love talking to people when I run -- It probably bugs some people and if they stay with me for a while, maybe it becomes a little annoying. But I love to hear their stories, asking about their running, why & what motivates them? I also love to tell my story & I have a captive audience - HA! I met this young runner wearing a DetermiNation singlet on the bridge, he told me about his mom who has thyroid cancer & that is why he runs - to hopefully someday find a cure. It was awesome & I got a ton of energy from that brief conversation.... :)

9. There is nothing better than the finish line! And just a little champagne to really celebrate!

The finish line at the SF Marathon is truly a highlight -- you have some corners coming back into the wharf area --- but then you see it --- lots of blue and a HUGE sign FINISH!!!! There are a bunch of cameras and  it was just so amazing! LOVE THE FINISH LINE! And check out my photo -- best photo ever! After reading Luiz blog on posing for this shot -- I think I finally got a good one! 

Me! Thumbs up for a 3:21 finish time! 1st in my age group feeling like a winner!

10.  Winning isn't everything -- but being number one in your age group truly gives you that rockstar feeling!

Check out these stats!  I was also 5th master -- among all women 40 and older. Very very happy with my results! Yay me! Oh ya "It's Worth The Hurt" ! 

Marathon

Runner Details	Race Results
Bib: 298 Name: Nancy Cook Gender: F Age: 48 Hometown: Belchertown, MA	Overall: 353 out of 6456 Women: 33 out of 4317 F 45-49: 1 out of 214 Age/Grade: 77.78% Place: 27 Finish: 3:21:34 Pace: 7:42 Tag Time: 3:21:34 Gun Time: 3:22:07
Split Times
5 Km: 23:37 Pace: 7:36 7.4 Mi: 56:13 Pace: 7:36 Half: 1:39:05 Pace: 7:34 20 Mi: 2:32:09 Pace: 7:37

Your Cheering Squad awaits you!

My number one fan -San Francisco in 2008 for Nike Woman's Marathon

Running and training for a marathon can be a lonely business. The early mornings, squeezing whatever miles you can get in at lunch or happy hour run(which doesn't always include a nice cold one). Having a crazy family schedule doesn't always allow for group runs or even timing to find a running partner. So when it comes race day -- the "cheering squad" or my "fans" are really what gets me to perform at my best! In the cancer survivor world we call them "caregivers" - those people that are by your side no matter what - driving you to treatment, helping you figure out your drug schedule, holding you when you're extremely tired & mentally being with you every step of the way.  In the running world we call them "fans" -- those who cheer for you -- push you harder when you want to walk -- think you're crazy, but love that much more for being a dedicated runner, putting all those miles in and it is finally the day for you to toe that start line! There is some prep that goes into being a "fan" -- carrying signs -- assisting the runner to remember the essentials & checking out the best places on the course to be able to catch a glimpse of their runner, shoot some great photos and cheer! Here is a link  to the maps and some cool videos that share the SF marathon course!

There is nothing like the support of your family! 

My number one fan is my husband Steve. He wants to be with me when I race, every race, any weather, no matter the distance of the race, or the distance to the race (i.e.: we head to San Francisco next Thursday!)  I will never forget the 2007 Boston marathon, the year of the Noreaster, when there was no one on the street because the weather was so cold and nasty.  Steve found his way to the front area of the finish line with a dozen roses to give me. He met a group of girls, who he told all about me and our story of how we met -- they belted out the largest cheer -- yelling my name "GO NANCY GO!" -- It was so cool! I felt like a rockstar at that moment -- larger than life! Every race he runs around the course points to take my photo, meets me at the finish with roses  and chills my favorite champagne for a celebration at the end. But my fan club also consists of all my family & friends that write my race number down, sign up for tracking, "ping" me on my Facebook wall, send me wishful speedy notes on email and cheer me on where ever they are in the US and abroad. I remember a bunch of friends of mine were visiting Germany but cheering me on in the Boston marathon this year. It is so amazing the love and support of your friends and family and how that feeds into the energy you feel on the course! I raise money for the American Cancer Society through the DetermiNation program and all the donations are my sponsorships from my fans! The more money I raise, the more of a rockstar I become in the quest for more birthdays and less cancer! I have raised more than $12,000 from amazing donors in 3 years through 7 DNation events and am pretty proud to be a cancer survivor finishing yet another marathon, trying not to skip a step in my life's journey!

Here we are  9 days away from the San Francisco marathon -- and it is important to guide your fan club to the best cheering stations on the course- share your number and the tracking that is available is cutting edge for this race. Download the ap today and share it with your friends! It truly builds the spirit of marathons, builds your fan club, inspires others to someday hopefully run a marathon or start a fitness regime to be at the best fitness level possible --- like you! But on marathon day you are the rockstar! Your fans are waiting -- even those you don't know on the side of the course, signs in hand, playing music for you and then at the end that shiny medal they hang around your neck, congratulating you for an amazing run!  

So who is "Your number one fan"? - The one that is there for you through thick and thin, fat & skinny, fast & slow, goes to your races, takes your photos --- even when they are not a runner... or if they are, still making you feel like a Super Runner?!

Fellow runner support is awesome - The Dream Team in Boston 2012

Here are some of the responses from the 

San Francisco Marathon Ambassadors 

Monika Carlson of Glam Runner states "My boyfriend Dave - Not only did he get up with me at 4am and drop me off, he stood on several street corners on the freakishly cold 27F morning cheering me on.  I think the #1 important thing to me was understanding the importance of running in my life and respecting it and giving me time to do it. Joining me was above and beyond, Actually, my marathon "wife" Christina (rivaling the wivery of Jojo Reuland and Erin Sheehy) is pretty awesome too. When I bombed a race a few years ago in between checking the medical tent to find out if I had died on the course becasue I was taking so long she stopped to buy me flowers and something to eat for when I finished. True love.. haha.Jojo Reuland replies "Hmm I think mine would be my coworkers, they're always my biggest cheer squad. Maybe its because we really love the sport, but they're amazingly supportive of me"Laura Langerwerf shares "My friend Kelly is my #1 fan. She trains with me all the time, even when she's not running a race. She knows how to pick me up when I'm down, and she even went to Nashville last April for the marathon. :) She's an awesome friend and an amazing race supporter."
And Charlie wrote his latest blogpost dedicated to his amazing mom -- his number one fan! :) 

2009 Boston Marathon finish with my roses

I have been to races where people have traveled far and are alone at marathons -- so it really is about the entire marathon community welcoming new runners that really helps the experience. The runners you meet, the fans on the side of the street, the musicians giving their time and effort to make this marathon experience the best ever. Your training is in the bank and you are ready. And on race day remember to enjoy it, take it all in, because you are the rockstar of the day!