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Kodiak Protein Bars + Spartan Winner!

Monday: 10m easy 8:14/pace
Tuesday: Back Squats 5 x 10 @ 115#, SA DB Press 5 x 10 @ 25#, 5m easy 9:50/pace
Wednesday: Crossfit, 5m easy 9:01/p
Thursday: Crossfit, 4m easy 9:30/p

Another week, another Kodiak recipe (and no i’m not sponsored or affiliated with the brand, just like the product!) I made a very simple recipe from their website and of course added my own twist to it and it came out perfect 🙂

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*I added 3/4 cup of brown sugar, not a full cup. I still want to try and lower the sugar content of this recipe. I haven’t experimented with applesauce or anything yet, but i’m about to try. Tips are welcome!
*I added blueberries and sprinkled these with graham cracker crumbs for a bit of texture.

The cool thing about this recipe is that you can use whatever vanilla protein powder you like…so of course I reached for my favorite, Vanilla Bean ABW.

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And about 20 minutes later.. easy peasy.

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9 servings: 242 calories, 47C, 2.6F, 9P

And I had to show you guys a few awesome pictures while I was running this past week. The weather has been a little off (cloudy, cool, then humid and confused) but the sky looked killer on one of my normal loops.

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Water fountain to save the day!

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Aaaaand the moment you’ve all been waiting for: the winner of the Spartan Race Entry is… DAXTON RUSSELL!! Daxton please send me an email at shesgoingforspeed@gmail.com. Congrats!!Screen Shot 2017-05-26 at 6.27.53 AM

Have a safe Memorial Day Weekend!

Last Week

Monday: 6m easy 8:00/pace
Tuesday: Crossfit, 8.5m easy 7:53/pace
Wednesday: 5m easy 10:00/pace
Thursday: 5 x 5 Sumo DL ascending (185#, 195#, 205#, 215#, 225#), 10m easy 9:09/pace
Friday: 4m easy 9:00/pace
Saturday: Rest
Sunday: 1hr chest day

Total Miles: 33.5

Travel plans for the holiday weekend?

Anyone play with sugar substitutions in baking?


23 Comments

Kodiak Protein Muffin Recipes + Spartan Race Giveaway!

Monday: 6m easy 8:00/pace
Tuesday: Crossfit, 8.5m easy 7:53/pace
Wednesday: 5m easy 10:00/pace

You asked for it, here’s the recipe for the “Brotein Muffins” I posted about this past Sunday. Super happy with the flavor, texture and overall heartiness of these muffins.

Start here and buy this mix:

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Flip box over and use this:

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Substitutions I used (and what made these incredible)
3 tbsp of Avocado oil (or another oil) in place of butter
Silk Almond Milk instead of regular milk
Add 1/2-1 cup of whole grain oats for texture
Use 1-1.5 bananas (depending on size)
Use WAY more cinnamon.
Don’t put walnuts in. Ew. Gross.
*Before adding in anything extra the calorie count is approximately 100 for each muffin, I will calculate macros next time I make these!

With the base recipe above, I separated the batter into two separate bowls for two types of muffins. The above recipe makes 12 muffins. They came out so good I went back and made a 2nd batch of each which is how all the yummy substitutions and perfections came in.

For the chocolate chip recipe I added: mini chocolate chips (do NOT use a full cup like in the recipe suggests…eyeball it while mixing in or stick closer to 1/2 cup), then 1 tbsp of chia seeds to bulk up the protein and more good-for-you nutrition!

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Chocolate chip banana heaven! (Pictured below…the ones further down in the shot are Peanut Butter and Jelly. Yeah, i know…just keep reading.)

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So I got a little crafty with the 2nd batch and added a cup of Craisins & 2 tbsp of PB Fit, hence the PB&J muffin. Screen Shot 2017-05-17 at 7.40.43 AM

Notice the few on the bottom left of the photo? I actually stuffed a couple with actual peanut butter…If you get muffins from me, expect a surprise in the center from now on, these were a hit!

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These will be a staple in my house for an easy grab-n-go snack or fast breakfast when I get back from early morning Crossfit. Lately my life has been running, recovering, lifting, recovering and trying to figure out proper nutrition while trying not to be hungry all the time. It’s a real problem. I’m working on it.

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from a run last Thursday

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Me & Andrea working out way too early! 

All this talk about working out, protein and muffins makes me wanna lift or go for a run or combine the two and do a Spartan… hehehe. With that being said, let’s do a Spartan Race entry giveaway!

Marriott Rewards is now the official Hotel Partner for Spartan Race and has an exclusive offer to people who join their loyalty program – 20% off races, free VIP bag check and $5 off Spartan gear at the races. Once enrolled, points are earned when you stay at any 4,500 participating hotels around the world.

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It’s always a tough to choose a hotel when traveling for races, but this rewards program is pretty cool.

To enter for a free Spartan Race Entry, leave a comment below telling me which Spartan Race you’d like to complete. For an extra entry sign up for the Marriott Rewards program here and leave an extra comment telling me you did! 

Giveaway ends 5/24 midnight EST!

Last Week

Monday: 7m interval (12 x 200s average pace 5:30)
Tuesday: Crossfit, 8.5m easy 7:47/pace
Wednesday: 6m easy 8:47/pace
Thursday: 5m easy 9:25/pace
Friday: 2 hour endurance workout (included 4 miles of running 8:55/pace)
Saturday: 1 hour biceps/triceps/lots of stretching
Sunday: 6.9m trail run 9:35/pace

Total Miles: 37.5

Let me know if you try out the muffin recipe! 


21 Comments

SPARTAN UP! -Time for a Giveaway!!

Monday: 1500m row, 100 bosu burpees w/pushups, 50 bw squats, 50 hanging leg raises

Tuesday: 8.5m combo tempo (3m @ 6:49, 6:49, 6:44 -3:00 rest- 2 x 1m @ 6:22, 6:18)

I’m 4 weeks out from the OC 1/2 and 5 weeks away from my very first Spartan Beast. I know i’ve mentioned i’m afraid of the half marathon i’ve been prepping for, but there is a different fear that happens when I think about the Spartan obstacle course race i’m training for.

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That fear is for the new, uncharted territory. I never thought i would be taking on an obstacle course race, let alone a tough one. I’m excited that this race is gonna be horrible/fun/terrible/awesome. I’m excited to see what my body can do, but definitely nervous for what I’m going to be put through physically and mentally. I know i’m going to cross the finish line in Ohio feeling like a different person. That’s the exciting part, now I just gotta get there.

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Training for a Spartan has been a different experience, but they have so many tools to help prepare for the demands of the course which have helped me out.

1) Watch a Spartan on tv – Once in a while I catch something fun on espn or whatever sports channel… I watched an hour special about Spartan Elites a few months back and it was super motivating. (This is what really pushed me to participate!) Plus it gave me a good idea of the type of obstacles I would eventually tackle.

2) Spartan.com You can sign up for a spartan WOD (workout of the day) and they email you or your weekly workouts. Even if you aren’t training for an obstacle course race, I seriously recommend this to vary your workouts and put something fun & different in your routine. Most of the workouts include running so it’s perfect for runners trying to incorporate strength!

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results from all the rope pulling in preparation for the Spartan!

3) The books! Spartan has several books to help you train and get mentally prepared for the demands of the course. They have a new book coming out called Spartan Fit! which has a 31 day diet & workout plan (that doesn’t require a gym) and motivational Spartan stories. If you’re new to Spartan or ready to tackle the next event even stronger check it out or pre-order here:

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Oh and did I mention the somewhat famous 😉 ultramarathoner, Dean Karnazes likes these books?

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I’m giving away a free entry into a Spartan Race! Don’t be afraid of the unknown, embrace it! Training for an obstacle course race will only make you a better, tougher runner!

4 ways to enter the giveaway: Follow my Instagram, Follow Spartan’s Instagram, leave a comment telling me which Spartan you would sign up for, or pre-order Spartan Fit! (leave a separate comment telling me which entires you did). 

Giveaway is open until 4/13/16 @ midnight–Good Luck!!

Last Week

Monday: 6m easy 9:20/pace

Tuesday: 7.5m interval (8 x 800s @ 6:27/pace w/200m recovery at 10:00/p)

Wednesday: 1500m row, 30 min legs

Thursday: 9m easy 8:45/pace

Friday: Rest day-  2.3m walk w/LE

Saturday: 14m long 9:00/pace

Sunday: Rest day- 3m walk w/LE

Total Mileage: 36.5

Tips for doing a Spartan?

What type of race/activity gets you out of your comfort zone?


24 Comments

Spartan Race Giveaway!

Monday: 30 min legs

During Cyber Monday I joined the Picky Bar Club. I’m excited about having my energy bars delivered to me, and so far I’ve enjoyed all the flavors and the shirt they sent will be worn and loved! Do you guys read Lauren Fleshman’s (creater of Picky Bars) blog on Runner’s World? She’s an excellent writer.

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I also grabbed a few of my favorites from Honey Stinger with 50% off.. They are having a 50% off sale everyday until December 12th on select items, so if you want to get a stocking stuffer for a runner friend or stock your own supply, take a look at their site!

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Over the weekend I ran 5 miles and the darn IT bands are not happy. I’m smart enough now, not to try and push through pain. Especially when that specific pain is familiar. I skipped my long run and probably won’t be running at all this week. I’m focusing on activating my glutes and opening my hips, where I believe my weakness lies.

Instead of long running, Cameron and I ended up seeing the final Hunger Games, which i had mixed feelings over, but was happy overall with it. And we did a “tapas night.” About once a month we prepare a bunch of small plates and experiment with different flavors.

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and of course there is a good husband with wine…

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Alright let’s get to the giveaway! Spartan is giving one of my lucky readers a free entry into a Spartan Race. I’m going to be doing the Beast in Ohio this May.

This is currently the only future race on my schedule. I know it’s a little strange since I have big racing goals in mind. I figured training for something as physically demanding as a Spartan can only help with running. And I need to change it up! I want the challenge. I know I can do a marathon, I know I can run a fast 5k..but this is new and scary. And when something scares me, i know it will be awesome and so worth it! I remember when the idea of a marathon used to be scary…

One of Oiselle’s athletes, Andrea Duke,  just finished a Spartan over the weekend & came in 3rd place! I started following her Instagram because I need the motivation that runners can be awesome at obstacle course races!

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To enter into the giveaway, just leave a comment telling me which race you’d sign up for! ** Giveaway ends Saturday @ midnight. Winner will be announced Monday!

If you want to enter a race or give one as a gift this holiday season use coupon code GIFTS good through 12/14/15.

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Or you can buy 3 races for one price and save some $$.

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Last Week

Monday: 35min total body

Tuesday: 3m easy 9:20/pace, 10min Jacobs Ladder, 20min hips

Wednesday: 7m interval (1.5m warm up 10 x 400s @ 6:17/pace)

Thursday: 20min hips/core

Friday: 2500m row, 100 bosu burpees, 50 hanging leg raises + 2m easy run cooldown

Saturday: 5m easy 8: +1.7m walk 

Sunday: Rest

Total Miles: 18.7

Have you ever done an Obstacle Course Race?


10 Comments

My Biggest Giveaway~!

Well, have to start off by saying I went back to the 400s workout on Friday and yet again, had to quit early. I was super upset at first, but this time it wasn’t my knee (that’s all good btw), it was sinus/allergies. It’s that time of year where I struggle with allergy meds and drowsiness. I was dead tired trying to do those 400s. Can those 2 failed interval workouts count as one this week? haha And hey, i’ll deal with allergies if it means running in shorts. My legs are so pasty! eeekkK!

Last Week’s Workouts

Monday: Rest

Tuesday: 3m 4 x 400s (all @ 5:39/pace)

Wednesday:  Rest

Thursday: 5m fartlek 7:30/pace, 45min core

Friday: 6 x 400s (5 @ 5:39/pace, 1 @ 6:00/pace), 20min shoulders/lats

Saturday: 8.1m (4 outside 8:02/pace —wind was so bad I turned back and finished on the treadmill 4 @ 7:50/pace), 40 min total body workout with the Golds Gym Trainers!

Sunday: 4.7m walk

Total: 20.6m + 4.7 walking miles

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Look! Green & Flowers and non-running shoes! Crazy 

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Alright, i know you guys are wondering what the big giveaway is, so let’s get right to it.

I’m giving away a FREE ENTRY into ANY Reebok Spartan Race!!

World’s Best Obstacle Race. Period.
Spartan Race is a true adventure that anyone can do, and everyone should try. With course lengths of 3+miles (Sprint), 8+miles, (Super) and 12+miles (Beast) each course is filled with mud, water, and signature obstacles designed to help you discover your inner Spartan. Athletes of all fitness levels will enjoy participating in a Spartan Race and the feeling of accomplishment that comes at the finish line.
Spartan Race even has events for kids. We believe that fitness and adventure should involve the whole family. Come out and watch your kids run, jump, and climb like children were meant to do all in their own Spartan Kids race.
So even if you’ve tried a trail race, mud run, obstacle race, or adventure race it’s time to try a Spartan Race. Unlike other obstacle races we offer something for everyone. So sign-up, gear-up and find out why we say…
You’ll know at the finish line.

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If you’re ready to shake up your race calendar year and try something challenging, new and fun, this race series is for you!! Especially since they have distances for beginners to experts…or Sprints to BEASTS.

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The Free Entry will work for ANY SPARTAN RACE* So you don’t have to be from the DC area to enter! Although we do have them near DC–> Charlotte, NC Sprint is next Saturday, April 11th (you can register here) and for all of us crazy distance runners, the Tri-State New Jersey Beast is coming up on April 18th (you can register here!)

TO ENTER THE GIVEAWAY: Visit the Spartan site & leave a comment telling me which race you will buy into if you win the contest! Also, use the coupon code SPARTANBLOGGER for 10% off any Spartan Race!

*free entry is for any open heat (non-confirmed start time) in any Spartan Race in the continental US. This giveaway is sponsored by Reebok Spartan Race. Giveaway closes at 12:01am Sunday April 12th.

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Don’t keep this giveaway a secret, send the link to your friends, family, Marathoners, Crossfitters, anyone and everyone who like a challenge!!