Happy Memorial Day!
Having Monday as my typical day off is always nice when if falls on a holiday. Some of my coworkers and I had plans to get together by the pool at my apartment building and maybe grill some hotdogs today, but rain is ruining those plans.
Despite the gloomy weather, I accomplished my final long run of my half marathon training this morning!
AHHHH!! It was a rough one. But I did it.
I was just not feeling like a run this morning. I was doing alright for the first 5 miles or so, but cramped up really bad after eating a couple PowerBar Energy Blasts around mile 7 and the run just went downhill from there.
I had the energy blasts during my 11 mile run last week and felt like they really helped. Not sure what happened this time. It was also warmer than I like in the mid 70s, and I felt dehydrated towards the end. Ugh.
Even so, at this crappy pace I would still finish the half marathon in just under two hours, which is my goal.
I wanted to collapse on the floor when I got home, but decided to stretch and take and ice bath before diving into a yogurt bowl I prepared before the run.
yogurt bowl
Yes, I really needed that Oreo on top. I used plain nonfat greek yogurt, 1/2 scoop vanilla protein powder, about 2 TBS oats, chopped strawberries, blackberries, and the Oreo. Solid post-run meal. Oh, and I chugged about 3 glasses of water.
Backing up.
I want to share a protein pancake recipe that I made for breakfast yesterday. I make protein pancakes so often I really don’t even pay attention to what I’m doing anymore and just kind of throw stuff together. However, this batch had a texture that was so close to real pancakes that I just have to share it.
Oatmeal & Cottage Cheese Protein Pancakes
protein pancakes
Ingredients:
- 1/4 cup oats
- 1/4 cup low fat cottage cheese
- 1/2 scoop vanilla whey protein powder
- 1 1/2 egg whites
- 1/4 cup almond milk
- 1/4 tsp baking powder
- 1/4 tsp cinnamon
- pinch of salt
- berries, PB, syrup for topping
Directions:
- combine all ingredients (expect toppings) into blender
- blend until well combined, should reach batter-like consistency
- heat medium skillet to medium-high heat, spray with nonstick cooking spray
- scoop about half of batter into skillet, cook 2 minutes each side.
- repeat with other half of batter
- top with anything you’d like!
close up cakes
Sometimes it’s just all about getting that perfect texture, and these cakes have it. I topped mine with strawberries, banana, and some PB2.
You can easily switch things up in this recipe. Regular milk in place of almond milk, or whole eggs instead of egg whites. Part of the fun I think is experimenting and making a recipe your own.
Anyway, I have some extreme meal prep on the agenda for today until the weather clears up! Okay, not really extreme meal prep. It’s probably pretty wimpy compared to a lot of people. But, fruit salad is on the menu for the week again which is very exciting.
I did it!
11 miles
This morning I completed my long run for the week: 11 miles at under 9:00/mile! I have not been able to stay below 9:00/mile since my long runs passed about 7 miles, so I am thrilled about this. I have one last long run next week before the race!
The morning started with my regular pre-run meal.
Pre-run snack
English muffin with Peanut Butter & Co.’s Dark Chocolate Dreams PB and sliced banana!
This was also the first run of my training that I used fuel. At around mile 7, I popped a couple PowerBar Energy Blasts.
Energy Blasts
Running fuel
I had four of these little guys during my run. Surprisingly, I didn’t cramp up at all from them. Not sure if it was a placebo effect or the energy blasts, but I definitely felt energized through the end of my run.
All I could think about for the last couple miles was getting home to eat some cottage cheese topped with delicious fruit salad that I made last night.
Post-run snack
Plus a couple dark chocolate almonds because I needed chocolate.
This fruit salad was one of several things I made last during during a little Monday meal prep time.
Monday meal prep
Tuna pasta salad, fruit salad, ground turkey, chicken breast.
The tuna salad is on point let me tell you. I definitely need to share the recipe on here very soon. I was thinking of roasting some zucchini and yellow squash tonight as well to use throughout the week. We’ll see!
I’m feeling very good about my run today but also very, very sore. My muscles haven’t ached this bad from a run in a very long time. I have a feeling tomorrow is going to be rough.
Greetings!
The title of this post is a very serious issue for me. I’ve never been able to run immediately after eating a full meal, or even shortly after. I typically have to wait at least an hour and a half after eating before heading out for a run, and that’s if the meal was small.
Since I began this most recent half marathon training I’ve also learned that I can’t run after a full day of eating, even if the last meal or snack was several hours before.
Last night it really sunk in.
This was the result of what was supposed to be a 5 mile run. I was slow, sluggish and cramped up the entire time. Absolutely terrible. I cut it short when I realized things just weren’t getting any better.
This is why I typically run in the morning, which I would have done yesterday if it wasn’t 25 degrees when I woke up. Yikes!
A typical pre-run snack is a piece of toast with peanut butter and banana, or something with a similar carb to protein to fat ratio.
Chocolate PB + Banana toast
If I’m running less than 5 miles I typically don’t eat anything before, maybe just a cup of coffee or a handful of cereal. I now realize this is just what I’m going to have to stick to.
On the bright side, I do not have a problem eating large amounts of food after a run. So that’s exactly what I did on Monday after my 10 mile run.
This run was great. I’ve never felt so good about a long run, but this one was really a blast. It definitely helped that I was in Minneapolis last weekend and had excellent scenery.
And it was my favorite type of running weather. About 60 degrees and overcast. After my run, I picked up this little guy at Whole Foods:
It wasn’t bad, but it wasn’t great. I wanted something light since I had plans to get lunch with my friend Carly. We went to a place called Barbette and I ordered a quiche with asparagus, mushrooms, onions and chevre cheese. Forgot to snap a pic. Whoops! I did not forget a picture of dessert, though.
PB + Sriracha
If you live in the Minneapolis area, check out Glam Doll Donuts. This place rules. I ordered the peanut butter and sriracha donut and it lived up to my expectations. They always have funky combinations along with classics.
K now I want a donut.
Moral of the story: I can’t run after eating. I’d like to know who can. Is it an ability that runners build over time? Will I eventually stop cramping up if I just keep pushing through it?
I have an 11 mile run planned for this Monday. Stay tuned!
It was a gorgeous day in Sioux Falls! That never seems to happen on my days off. It was sunny with barely any wind, perfect for my morning run!
I headed out for a 9 mile run this morning after my typical pre-long run snack of toast with peanut butter and banana. This was the first run of my half marathon training that I really felt seriously fatigued toward the end.
Not too proud of that time. I’d like to keep my pace right at or below 9 minutes/mile. I think the weekend of partying it up and eating some not so healthy treats did a number on my body.
Despite not being thrilled after the run, I was proud that I made it through. It means I’m one step closer to race day! Can’t wait for the adrenaline!
After my run I dug into my very first overnight oats ever! I prepped the oats last night using 1/2 cup oats, 5 oz plain greek yogurt, 1/2 cup unsweetened almond milk, 1/2 scoop vanilla protein powder. I let the oats soak and thicken overnight before topping them with blueberries, strawberries, cinnamon and PB2 this morning.
overnight oats
Sorry about the crappy phone picture. I’ve been avoiding charging my camera for the past two weeks.
oats up close
I am officially a fan of overnight oats, especially after a sweaty run or workout. I think next time I’ll add a little less milk to get them extra chewy. The oats fueled me for a day of searching for a Mother’s Day present before sitting out to enjoy the beautiful day.
65 and sunny
Call me crazy, but 65 and sunny is good enough for me. I know soon it will be 90 and humid and I won’t be able to take it. I’m taking advantage of the nice mild weather while I can. It was so relaxing I actually fell asleep for about 30 minutes…embarrassing.
Now I’m about have way into Frozen. I needed to see what all the hoopla was about surrounding this movie. So far, so good!
Greetings!
In my last blog post I noted that I had an 8 mile run planned for last Sunday. Well, it was raining/snowing and winds reached 35 mph that day. A run was not happening. Unfortunately, I’ve worked long hours every day since then. I had a day off today and was finally able to get my run in!
It’s only about 40 degrees here today. We’re kind of in the middle of a cold streak. I thought my cold weather running gear would stay packed away until November, but I guess that’s not the case.
Not one bit amused. My run went pretty well for the first half, and I was able to stay below a 9:00/mile pace. About half way through, I started to feel a blister developing on the arch of my left foot. I’ve been running in my current shoes since January and have never felt any discomfort whatsoever. The pain only increased though the second half, but I pushed through!
I’m okay with my time, but I’m not thrilled with it. I really hope I can stay below 9 minute miles on race day. I need to fix this blister issue sooner than later, though. Maybe thicker socks? Maybe it’s my stride? Not sure.
Anyway, after my run I was more than ready to refuel. I knew I had some black beans and ground turkey on hand so I went for a turkey, black bean & spinach quesadilla.
I’m a big homemade quesadilla fan. I make them for lunch or dinner probably once a week, and love mixing it up with different ingredients. Here’s what went into today’s version:
- Light Flatout tortilla
- 2 oz cooked ground turkey
- 1/4 cup black beans, drained
- handful chopped spinach
- 1/3 cup shredded cheddar cheese
- a few jalapeno slices
- pinch of salt, cumin, cayenne, and garlic powder
Directions:
- combine all ingredients except cheese in a bowl, mix in seasonings
- heat a panini press with flat side facing out, or a medium skillet, spray with non-stick cooking spray
- put ground turkey mix on inside of tortilla, top with cheese, and fold over
- place on panini press and close for about 3-5 minutes. If using a skillet, flip after about 3 minutes. Just keep an eye on it.
- top with plain greek yogurt, salsa, or guacamole!
Hit the spot. I’m feeling very fatigued from that run for some reason. I need to get my butt in gear and go run some errands!
Good Evening!
As I said earlier, a 7 mile run was on my agenda today as part of my half marathon training. The weather was my favorite for running. About 40-45 degrees, partly sunny, nice breeze. I did an out and back run along the bike path in Sioux Falls. It was honestly an ideal run, but I still feel like I could have pushed myself a little harder. Here were my finishing stats:
It would be awesome if I could keep this pace during my race. Fingers crossed! After my run I spent some time stretching outside on this beautiful spring day, and headed inside to refuel with a smoothie bowl.
Outdoor stretch
Giant smoothie bowl
Into the smoothie went:
- 1/2 frozen banana
- frozen strawberries
- scoop of plain greek yogurt
- 1 scoop vanilla protein powder
- frozen kale
- fresh spinach
- almond milk
- ice cubes
- topped with kashi
I felt very accomplished after my run. I know it was only 7 miles and I have a long way to go before my half marathon. But knowing that I can run half of a half marathon easily makes me feel much better about going the rest of the distance! Gotta stay positive.
Meal Prep:
Tomorrow is going to be a crazy long day for me. I will be spending the first half of my day covering a court case, and the second half working on the Sioux Falls municipal election. I’m looking at a 14 hour day, roughly. Yikes! I made sure to pack most of my meals since I don’t know when or if I’ll get a break at any point.
Lunch, Dinner, Snacks.
Tuesday meal prep
This is usually what my daily meal prep looks like, minus dinner. Apart from breakfast at home, here’s the menu:
- large apple for mid-morning snack
- turkey and cheddar sandwich with veggies and string cheese for lunch
- quest bar for snack
- pulled pork with beans and quinoa for dinner
I’m sure I’ll need a late night snack by the time I get home. I also have plans to bake some sugar cookies tonight to bring into work. I have a feeling one of those will also sneak into my lunch bag!
Off to get baking!
I’ve got a case of the Mondays. But in my case, I’m sad that my weekend is coming to an end. So in reality, you could say I have a case of the Sundays.
This weekend was a blast. Mike was in town and we went out for a co-worker’s birthday Saturday night. Sunday was spent lounging and running errands before he had to head out. Now it’s back to the work thing!
Today was a great day. It was a great day because I had a great run and felt like I could have done it all over again as soon as it was over.
Today was my first “long” run of half marathon training. I feel kind of silly calling this a long run, since it’s still pretty close to my short runs of 3 miles. It was just over 40 degrees when I set out around 11:00 this morning, which I call perfect running weather. I took things slow and tried to hang just under 9 minute miles the whole time. I never felt exhausted or like I was running out of steam. I honestly felt like I could have tacked on 2 or 3 extra miles easily. This is the exact pace I want to be able to keep during my half marathon, so I’m feeling hopeful!
For me, there’s nothing worse than feeling like I just barely scraped by after a run. I loved the optimistic, confident feeling I had at the end of today’s run, and really hope I can carry that into my long runs for the rest of my training.
The rest of the day included:
- hair appointment
- grocery shopping
- picking up new headphones that don’t sound like static in my ears
When I returned home I was ready for a little relaxation. Since it’s spring break season, I decided to get a little tropical in Sioux Falls. I put on my swimsuit and headed down to the hot tub in the pool area of my apartment complex. I was beyond happy to see there was nobody else in there.
Exotic Sioux Falls
I brought down some iced pomegranate green tea and the April issue of Women’s Health to enjoy during my “me time.”
And of course a pen and paper to jot down any notes throughout my reading!
Once I started sweating profusely, I knew it was time to head back up. I was planning on baking something for another co-workers’ birthday after dinner, but I jumped the gun and hopped to it still in my swimsuit!
She requested O Henry Bars, which I had never heard of but recognized them after Pinteresting them.
Look familiar? Here’s the recipe I followed:
O Henry Bars
Ingredients:
- 1 stick melted butter
- 4 cups quick oats
- 1 cup brown sugar
- 2 tsp vanilla
- 1 cup light corn syrup
- 1 cup semi-sweet chocolate chips
- 1 cup creamy peanut butter
Directions:
- Combine melted butter with brown sugar and vanilla.
- Mix into oats, add corn syrup. Stir until everything is nice and sticky.
- Press mixture into 9×13 baking sheet.
- Bake at 350 degrees for 9-10 minutes, let cool completely.
- Once cooled, melt chocolate chips and peanut butter in microwave and spread over the top.
- Refrigerate until chocolate sets.
As you can probably see, mine are not completely set yet, but they look delicious!
My co-worker told me her mom used to make these all the time. I hope mine pass the test!
biggest food junkie 