The Seaside School Half Marathon & 5K is fast approaching! That means it’s time to get your body physically and mentally ready for race weekend. Proffitt PR is proud to serve as a media sponsor, yet again, for this year’s race. We’ve done our research and compiled a list of our favorite recipes packed full of nutrients as well as helpful tips and tricks to help you prepare and recover from the race.

Even though we are only TWO WEEKS away from the annual run, there are still plenty of spots available for you to sign up! Whether you’re walking, jogging, running or crawling, 100% of the proceeds from this weekend will benefit the Seaside Neighborhood School and Seacoast Collegiate High School, tuition-free, local neighborhood schools serving students across Walton County.

FUEL UP!

Cherry and Blackberry Smoothie 

This complete meal in a blender provides carbohydrate, antioxidants and protein. The cherries and cherry juice have anti-inflammatory effects that have been shown to reduce muscle soreness following exercise.

  • 1 1/3 cup frozen sweet dark cherries
  • 2/3 cup frozen blackberries
  • 1 cup tart cherry juice
  • 1 cup low-fat plain Greek yogurt
  • 1 tablespoon ground flaxseeds
  1. Combine all ingredients in a blender container and puree until smooth.

Nutrition Data

  • 445 calories
  • 75 g carbohydrate
  • 16 g fiber
  • 25 g protein
  • 9 g fat
  • 75 mg sodium

Curry Salmon Salad in Pita

This tasty, stuffed pita provides all the necessary nutrients for exercise recovery. Salmon provides essential omega 3 fatty acids to reduce inflammation and promote muscle recovery.

Curry powder is also a natural anti-inflammatory, so add more spice if you’d like. The apple, grapes, and red onion provide a unique antioxidant called quercetin that boosts immunity.

  • 12 ounces wild salmon (canned)
  • 2 tablespoons canola oil mayonnaise
  • 2 tablespoons nonfat plain yogurt
  • 1/3 cup diced red apple
  • 1/4 cup red seedless grapes, chopped
  • 3 tablespoons diced red onion
  • 1 tablespoon chopped fresh parsley
  • 1 teaspoon curry powder
  • 1/4 teaspoon salt
  • Pinch black pepper
  • Spinach leaves
  • Tomato slices
  • 2 100% whole-wheat pita rounds, cut in half
  1. Place salmon in a medium bowl. Add mayonnaise, yogurt, apples, grapes, red onion, parsley, curry powder, salt and pepper. Mix well.
  2. Trim pita to make opening. Fill pita pocket with 1/2 cup salmon salad, spinach leaves and tomato slices.

Makes 4 pita sandwiches

Nutrition Data

  • 340 calories
  • 33 g carbohydrate
  • 3 g fiber
  • 20 g protein
  • 14 g fat
  • 375 mg sodium

Summer Oatmeal

This is a twist on traditional oatmeal, which provides a carbohydrate-rich recovery option. The colorful fruit and crunchy nuts provide crucial antioxidants to support your immune system.

  • 2/3 cup uncooked rolled oats
  • 2/3 cup 2% milk
  • 2/3 cup nonfat plain yogurt
  • 2 teaspoons pure vanilla extract
  • 1 cup orange juice
  • 2/3 cup chopped almonds
  • 1/4 cup honey
  • 1 1/2 cups peeled and grated red apples
  • 3 cups mixed berries (fresh or frozen)
  1. In a large bowl, combine oats, milk, yogurt and vanilla. Let sit for 5 minutes to soften oats.
  2. In a small bowl, combine orange juice, chopped nuts and honey. Grate apple and immediately add to orange juice mixture. Add remaining berries. Stir into yogurt mixture and mix well. Serve chilled.

Makes 8 (1-cup) servings

Nutrition Data

  • 220 calories
  • 35 g carbohydrate
  • 6 g fiber
  • 7 g protein
  • 7 g fat
  • 26 mg sodium

If you’re like us and have little time to spend in the kitchen or grocery store, then check out these local health-conscious eateries that are packed full of nutrient-rich options.

Clean Juice located in The Market Shops offers various cold-pressed juices and acai bowls that are full of bright flavor and fresh ingredients. While we don’t recommend going on a juice cleanse right before you run a half marathon, each juice has its own nutritional benefits that will go great with your breakfast or lunch.

Raw & Juicy is conveniently located in the heart of Seaside, serving healthy “fixins” from a converted Airstream. The menu features cold-pressed juices and flavorful lunch options including the Costa Rican, hearty rice and beans topped with sliced avocado and spicy salsa. All of ingredients are farm-fresh and locally grown. You can also shop for some of their products, like breakfast granola and tortilla chips, online! Click here to view their available items.

As you are getting ready for the big day, consider these training tips to help you reach your optimal race goals:

  • Keep a training log.Write down your daily mileage, run times, race distance and times, and how you feel.
  • Increase weekly mileage by 10 percent.This allows for a gradual increase in mileage and reduces the risk of injury over time.
  • Run three or four days a week.Include one long run, two shorter runs for speed and strength, and an optional easy recovery run day.
  • Always alternate a hard day with an easy day, or a day off.
  • Always allow at least ONE day a week completely OFF for rest and recovery.Two days a week is okay when you’re new to marathon training, too!
  • Monitor your resting heart rate.Take your resting pulse each morning before arising. Keep track of it in your training log. After several readings, you will have a baseline number.
  • Consider cross-training one or two days a week to increase your aerobic conditioning without additional running.Swimming, cycling, or rowing are good options.
  • Consider adding strength-training to your routine twice a week.This can be weight training, or a Pilates or Yoga class.
  • Always listen to your body.If you are tired, rest. If a workout feels too hard, scale it back.

What to Pack and Bring for Race Day:

  • Pre-race Gear and Information- Race confirmation number, and any paperwork needed to pick up packet
  • Throw away gear- (depending on temperature): Warm hat, gloves, long sleeve throw away shirt, pants. In case of rain, a large black garbage bag, plastic shoe covers or even an old pair of shoes can help keep you dry until the start time.
  • Gear bag + plastic bag for wet/sweaty clothes & shoes.
  • Pre-race comfort:Sunscreen, Body Glide®, Aquaphor® or lip balm, and Band Aids®
  • Running clothes(this will depend on the weather and your preferences)
  • Bib with safety pins
  • Race shoes:with orthotics or inserts if needed. Your race shoes should be tested and already have a few miles on them.
  • Watch:make sure it’s charged the night before.
  • Other optional gear:compression sleeves, arm sleeves, Road ID, smartphone/holder, ipod/holder, headphones, sunglasses, pace band.
  • Post– Race Change clothes: compression pants, clean underwear, socks, shirt, jacket, flip flops or other shoes. Towel, wet wipes, and Kleenex. Money for food post-race. Recovery drink or bar that you’ll want post-race.
  • Chair and Lawn Blanket to sit and relax with family and friends after the race

Important Note: Use your training runs to test out your race-day gear for comfort and performance

Now that you’re fully prepared to run the race, sign up NOW to run the Seaside School Half Marathon & 5K! Spots are filling up fast, so don’t miss this unforgettable weekend along 30A that gives back to our community and furthers the education of our children.

Click here to register and learn more about race weekend events.