What This Vegan Ate to Train for a Marathon Part 16
Hello and happy Friday! Well, I did it. I ran twenty miles last Sunday and I lived to talk about it. That's me above at around mile 12, happy and squinting from the bright sunshine reflecting off of Lake Michigan. The coordinator of the ALZ Stars group that I'm running for was popping up throughout the race to take pictures in her purple tutu and making us laugh. Notice how nice and tall my posture is at mile 12? I was feeling pretty solid at that point, and then I reached mile 18 and I felt like I was going to lose my Clif Blok chews. After a couple of minutes of walking and deep breathing, I started running again at a slower pace and finally made it to the finish line.
ย Notice my posture? I was leaning forward, and I just wanted it to be over. Yes, I'm smiling, because even though I was done, I was so freaking proud of myself for not quitting when I really wanted to. It helped a lot that I met another ALZ Stars runner before the run started and we were in the same pace group. She was awesome and we ran together the entire time. I tried to get her to keep going and not wait for me when I walked for a bit, but she wouldn't hear of it. Thank you, Toni, you're the best!
Speaking of ALZ Stars and running for the Alzheimer's Association....
If you want to support the cause and help find a cure, I'm running to raise money for this incredible organization. My dad died of Alzheimer's two years ago after a ten year battle. He was diagnosed at the age of 63. Far too young. He is the one who gets me through every difficult mile. Every dollar I raise goes to the Alzheimer's organization. Thank you.ย โฅ ย Click here to donate.
It's hard to believe that I'm almost at the end of this journey. Only two weeks until my USTA tennis team and I compete in the National Championships, and the next weekend I'll run the marathon. Where did the summer go? How can we already be looking at October? As hard and incredibly time consuming as all of this running and tennis training has been over the past several months, I know that it's going to be a huge let down when it's over. I guess I'll just have to look for another marathon to run. Right?
I've learned so much about myself and my body this summer. I've also learned ย a lot about nutrition. As someone who has always eaten healthy and is a rabid label reader, this adventure has made me look at food in an entirely different way. I've researched foods that help with inflammation, foods that will give me a quick burst of energy, foods that will metabolize slowly so I maintain energy for a long period of time, foods that have iron, protein, potassium, folate, and the list goes on and on. I guess what I'm trying to say is that I've become mindful of what I eat and when I eat it, and I listen to my body more than ever. It knows what it needs and if you listen and abide, it will reward you.
Here's a look at what I ate in a day this week.
Breakfast
As always, I started my day with lemon water and a cup of coffee with almond milk. I had a piece of toast with strawberry preserves and a banana, and then I went for a six mile run. When I came home I drank a pineapple cherry smoothie with coconut protein powder, and about an hour later I had a bowl of oatmeal with steamed spinach and tomatoes sprinkled with sea salt and black pepper. All of the running and tennis makes me hungry for savory foods
Mid-morning Snack
I ate the rest of the steamed spinach that I made earlier and I had a handful of cashews.
Lunch
I made a simple pasta dish the night before with cashew cream sauce and green peas, so I had some for lunch. I finished about three quarters of that bowl.
Afternoon Snacks
I had an apple and a cup of tea.
Dinner
I made three bean chili with zucchini, so I had a huge bowl of it with a piece of whole grain bread and a glass of red wine. I sprinkled vegan Parmesan on top.
How Do Vegans Get Enough Protein?
When people find out that I'm a vegan, and an athlete, they always ask me where I get my protein. I used to roll my eyes, but I don't now. It's a legitimate question because we've been taught to believe that we need a lot of protein, and that animal products are the best way to get it. It's not true, but that's what our government and big agriculture wants us to believe. I'm here to tell you that it's BS. I'm healthier and fitter than I've ever been in my adult life. I'm 52 years old and I'm running my first marathon and playing singles tennis against people half my age, and I'm winning. I'm not tired, or weak, or any of the things that people would assume that a vegan athlete would be. I feel AMAZING!
This is how much protein I consumed on this particular day.
Breakfast
1 cup of coffee = .3 grams ย โ ย 1/4 cup of almond milk = .25 gramsย ย โ 1 banana = 1.3 grams ย โ 1 slice of 7 grain bread = 5 grams -ย 1 cup pineapple = .9 grams - 1 cup of cherries = 1.6 grams -ย 1/2 scoop protein powder = 5 grams - 1 cup of cooked oats = 6 grams - 2 cups of cooked spinach = 1.8 grams - 1/2 cup of cherry tomatoes = .8 grams
Total grams of protein for breakfast = 23 grams
Lunch
2 cups of pasta = 15 grams - 1 cup of peas = 8 grams
Total grams of protein for lunch = 23 grams
I'm already at the recommended daily allowance of 46 grams for a sedentary woman. But I'm not sedentary, so I need a bit more protein in my diet.
Dinner
1 and 1/2 cups of beans = 59 grams - 1 cup of zucchini = 1.5 grams - 1 slice of whole grain bread = 3.6 grams
Total grams of protein for dinner = 64.1 grams
How Much Protein is in Plant-Based Food?
On this day I ate 110 grams of protein, not including my snacks. Enough said.
Total activity for the week:
Friday - 2 hours of tennis and a 2 mile dog walk.
Saturday - 5 mile run and a 2 mile dog walk.
Sunday - 20 mile run and a 2 mile dog walk. Yes I did. The dogs have to walk.
Monday - Rest
Tuesday - 6 mile run and a 2 mile dog walk.
Wednesday - 2 hours of doubles tennis and 2 hours of doubles and singles tennis.
Thursday - 1 and 1/2 hours of singles tennis and a 2 mile dog walk.
Friday - 2 hours of doubles tennis and a 7 mile run, plus a 2 mile dog walk.
Total miles run: 38 miles
Total miles walked: 12 miles
Total hours of tennis ย played: 9 1/2 hours
This series will end in four weeks. The lastย post in the series will be fun, I'm going to tell you how many miles I've run over the entire training period, show you all of the different meals that I've eaten so you can see how much variety is in a healthy vegan diet, and I'll give you a play by play of the marathon. Stay tuned!
Have a wonderful weekend! See you on Monday!ย
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Christine @ Run Plant Based says
Awesome job on the run, you rocked it! Still thinking about doing the CIM official 20-mike training run too, we'll see. Great mileage and eats!
Linda Meyer says
Thank you! I recommend doing the 20 miler with an organized group. It's a lot of fun to be with like minded people, to have a pacer, and water/gatorade/aid stations.
Sally Freeman says
You look strong and healthy! Are you carrying a weight in your left hand?
Linda Meyer says
Thank you! No, that's a water bottle with a pouch that's attached to carry my ID and Clif Blok Chews. I can't stand wearing an iPhone case on my arm because of chafing so I carry it. I dropped it during a water stop during the 20 miler so I may have to look into something to go around my waist for my phone.
Sally Freeman says
Hi Linda, I read your post about protein in your menu for a day. I agree that plants have enough protein for us. Please double check the breakfast calculation. Most of the items had 0.25 to 1.8 grams of protein. I round off to about 25 grams, which isa good amount, especially for a runner who needs a lot.
Thanks, Sally
Linda Meyer says
Excellent catch, Sally! Thank you so much! I shouldn't have been using a calculator before my coffee kicked in this morning! ๐ I consumed 23 grams of protein for breakfast.
smokeytoes says
There are so many ways to get the protein we need, although it takes some planning and research; living a vegan life doesn't have to mean poor nutrition or deprivation. I'm so happy to see you're feeling great and ran 20, excellent!
I find that I feel far better eating nuts, plants, greens and such - if I have something with dairy or eggs, I feel it pretty much instantly in my joints (I have three inflammatory auto-immune diseases, not fun).
Linda Meyer says
I absolutely agree! When I stopped eating dairy and eggs the the pain in my knuckles and back from arthritis went away. I've never felt better. Thanks for your thoughtful comment.
Jack says
Such a amazing you didn't quit when you really wanted to. I guess it thanked to your healthy and reasonable meals
Linda Meyer says
Hi Jack! Yes, nutrition definitely helps me get through my training runs and workouts, the rest is all mental toughness. ๐
MICHAEL BRANDON says
Wow, what a great article. Your meals are all well-nutritious balance and health. Hope to read more about your meal choice in your future articles. I really enjoy reading this.
Linda Meyer says
Hi Michael! Thank you so much, I appreciate it. The longer you eat the way I do the more intuitive and the easier it gets, and my cravings have changed. Recently I've been craving steamed spinach with lemon. Popeye would be proud. ๐
James Gross says
what a great article, Your meals are all well-nutritious balance and health There are so many ways to get the protein we need
Great mileage and eats!
Linda Meyer says
Thank you, James! The protein myth in this country has so many people confused and consuming too much. I'm so happy to hear from people who get that. ๐
Jennifer Love Running says
You know it s hard to get well nutrition vegan food if you workout a lots. But you built great protein menu! thks for your sharing. Tt helps me a lots. Cant wait to see your next post:)
Linda Meyer says
Hi Jennifer, thanks so much, I'm, so happy to help! ๐ I think it's hard for most people who eat a standard American diet to get enough nutrients, not just vegans. Opening boxes, cans, and bags to get nutrients is a losing way to eat. Whole foods is the cleanest and healthiest way to go.
Claudia Smith says
Really impressive! Vegan will have more difficulties in preparing for a marathon than the normal ones, I think. And you are amazing! Vegetarian and sport activities - perfect factors for a healthy life. I love it!
Take care, my dear!
Linda Meyer says
Thank you, Claudia! Honestly, I haven't had an issue with my vegan diet and training. It's all about eating a variety of whole foods everyday. ๐
Tiffany M. Gore says
i think its harder to balance the protein that the body need when becoming a vegan. you are doing well, girl. Keep the good work. By the way, love your pictures
Linda Meyer says
Thank you, Tiffany! I appreciate that. ๐
Richard Friesen says
Really impressive, water, banana, apple, vegan, tis very good for breakfast, Your meals are all well-nutritious balance and health
Linda Meyer says
Thank you Richard!
Barbara J. Silverman says
What an amazing post. I usually don't pay much attention to the nutrition in my meals. But seeing your post makes me think that eating healthily is not difficult. Thanks so much for sharing with us.
Linda Meyer says
Hi Barbara! Thank you so much! You just made me so happy. ๐ It really isn't difficult to eat healthy while feeling satisfied. Let me know if you have any questions, I'm happy to help.
larry dunn says
You have a good menu a day. It is very good for healthy. I know that but I can't follow this menu. I like meat and don't like vegetables. Can I help me??? ๐ ๐
Linda Meyer says
Hi Larry! I can help you learn to like veggies, but I can't help with the meat. Sorry! If you're serious about wanting to eat more vegetables I'd suggest trying my BBQ carrots recipe to start. I've received so many positive comments from meat eaters on this one. It's worth a try.
Michael says
Wow, I find its very hard to provide enough nutrients when we are training for a serious marathon. But thanks to your post I can have more experience in food during these day.
Thanks for sharing !!
Linda Meyer says
Hi Michael! Thanks for your comment! I'm so happy my post helped. If you have any questions let me know, I'm happy to help. ๐
Betty says
it very is amazing, I really like your protein conversion table. it will help me a lot in controlling the amount of protein that I consume every day. and the total activities of the week is also very impressive. All of that is worth learning to me.
Linda Meyer says
Thank you! I'm happy you liked the post. ๐
Jack says
Thanks for your sharing! Could you please help answer me some concerns about breakfast? Do drinks you have at breakfast are added with or without sugar? Is lemon water harm for stomach when there have been no food in the stomach yet? Thank you once again.
Linda Meyer says
Hi Jack! No, I don't add sugar to my coffee or smoothies. The lemon in my water doesn't bother my stomach, but that doesn't mean that it won't bother yours. If you're concerned you could try eating something with it. Thanks for your great questions.
Kristin says
This is the post that I've been looking for a long time! I used to have vegetarian diets 5 days a weeks until I suffered knees injury last month. Since my hubby and our kids did all the household chores including cooking, they cooked non vegetarian dishes for faster recovery. I'm fully recover now, but I can't back to my vegetarian diets T_T. I just have no motivation. Fortunately I found your blog! I'm planning on having vegetarian diets twice a week and I definitely check this series as an inspiration. Thanks so much!
Linda Meyer says
Hi Kristin! Thanks for the nice comment. I'm so happy you're feeling better and ready to eat more veggies! ๐
Susanne says
Wow that's look very tasty! I love your diet in a day. All meals are plant-based and healthy. I love spinach, too. It contains lost of vitamins and I have it almost every day. Thanks for sharing!
Linda Meyer says
Thank you, Susanne! I'm so happy you enjoyed the post. ๐
Emily Brathen says
Wow that's look very tasty! Thank you for sharing!
Linda Meyer says
You're welcome! Thank you, Emily.
Projeto Vocรช Feliz says
Amazing. Thanks for sharing!
Linda Meyer says
You're welcome. ๐