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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! 


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DE Beach Trip + Parks Half Marathon Recap!

 

Monday: 7m easy 9:50/pace

Tuesday: 8m interval (3 x 1m repeats 6:40, 6:37, 6:35), Crossfit

I broke my phone a week back and a lot has had me on the go, so i’m a little behind in uploading pictures and sitting down to blog. Forgive me? Good, cause a lot happened. Two weekends ago I drove out to Rehoboth Beach, Delaware for a friend’s bachelorette party. It was a super low key, relaxing girls night. Just the way I like it.

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Seriously such a pleasant quick trip. Sarah got married on September 18th and I was so happy to spend time with her family!

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Sarah & Kristin

The following day the beach was beautiful. The weather was perfect, the water was green and blue and we spotted dolphins on our walk down the sand.

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As much as I wanted to stay at the beach all afternoon, being a runner called for an early trek back home to pick up my bib for the Parks Half Marathon race the next day. I ran it last year and it’s one of my favorites. As long as I live here I will run this race. It is so fun, so coordinated and the swag is killer with a Brooks long sleeved shirt and a finisher’s blanket!

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The race start is 15 minutes from my house making the morning of the race super easy. I ate my normal meal: pb & banana, coffee, water + Nuun, and a Honey Stinger Waffle during the drive to the start. I actually had time to use the port-o-potty twice and got a quick warm up in. Compared to the last several races, this was a big deal!

The weather was warm and humid (73 degrees & 75% humidity)- if you’ve been following any blogs from the DC/Baltimore area the summer humidity has not let up! It feels like we’re living in Florida. It’s getting annoying.  Annnyyyway… my goal for this race was to run 7:20/pace however, with the warm weather, I naturally fell into a 7:30-7:40/pace instead (about 20 seconds off my goal marathon pace) which felt generally easy.

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I love running the Parks Half because it runs along several trails I’m on often. It’s familiar, i know every crack and divot, every turn and hill, so i knew where to push and where to slow down. I had a huge mental advantage with this race.

The physical advantage had to do with the marathon training plan I’m on. Hansons is not joking when they talk about cumulative fatigue and how you will learn to run on tired legs. Training for an ultra and then heading straight into this program, I can’t remember what it feels like to run on fresh, rested legs. It sounds bad, but I love it. I love knowing I can run through fatigue and run well at that. I keep envisioning the last 10 miles of the marathon and I know this is what will make the difference when the general fatigue sets in.

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This race was so much fun and worked like a long tempo which i was more than happy with. I crossed the uphill finish with a time of 1:40:22, grabbed a coffee from Panera and made my way back home.

2016 Parks Half Marathon - Photo by Dan Reichmann, MCRRC

2016 Parks Half Marathon – Photo by Dan Reichmann, MCRRC

I took my bib number 2612 as a sign that i’ll have a good marathon in Philly since it looks like 26.2 🙂

Last Week

Monday: 6m easy 10:00/pace

Tuesday: 9m intervals (6 x 800s), Crossfit (also did 3 x 800s)

Wednesday: 7.8m easy 9:40/p

Thursday: Crossfit

Friday: 5m 7:30/pace Ragnar Relay

Saturday: 9.1m 8:15/p Ragnar, 7m 12:00/p Ragnar

Sunday: Rest

Total Miles: 43.9

Do you have a favorite local race?

What’s the best race swag you’ve received?

 


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The 50K Course!

Ultra training is finally coming to an end! I’m happy because I know all these weekend miles have prepared me to run 31 miles for my 31st birthday next weekend. I’m sad because I just started feeling comfortable with these crazy double long runs, but with Hanson’s Marathon training plan I’ll still be doing back to back weekend runs. The volume will be scaled down though. I’m ready to run 31 miles and get right back to the marathon. My head is in the right place for the training and hopefully a fall PR.

I finished scoping out the course for next weekend and it is pretty cool. It kinda connects all the trails i’ve been running since I moved out here 4 years ago. I can’t believe i’ve been living out here for four years and that i never knew how all these trails connected.

I’ll start on Sligo Creek Trail which is an asphalt trail, then head into downtown Silver Spring which is a huge switch from the shaded trail.

Then I’ll cross the DC border and head onto another connector dirt trail. Hopefully the change of surface will benefit me during this later part of the race.

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pretty horse stables near the trail

I have one 5 mile out and back portion that will be on the Georgetown Branch Trail, again a dirt path. Once that out and back is done i’ll be on Rock Creek Trail heading north on my normal stomping ground ending at Lake Needwood.

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I’m trying to take one day at a time right now, but i can honestly say i’m getting really excited to see what I can do with the marathon in 15 more weeks. Sounds like a lot of time, but i know it will fly since i’ll be having so much fun.

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OK, now i have to give a GIANT thanks to all the people who donated to the National MS Society. I was able to raise $940.00!! And since I’m a runner i have to make sure i’m ending on an even number, i’m donating the final $60 so I can write a big fat check for a thousand dollars.

I can’t tell you guys enough how thoughtful and gracious you all are. This was exactly what I wanted for my birthday. We’re giving to a great cause and all of you helped make it possible. I will be doing a small giveaway containing a few of my favorite running essentials for those of you who donated. I will contact the winner at the end of the week. Keep passing along the good vibes! Remember it’s the small things in life that make it worth living.

Monday: 5.3m easy 9:50/pace

Tuesday: 8m interval (8 x 600s @ 6:22/pace), 20 min upper/core

Wednesday:  Crossfit

Thursday: 8.5m marathon tempo (6m @ 7:49/pace)

Friday: Rest

Saturday: 15.5m long 9:30/pace, 5000m row

Sunday: 14m 9:53/pace

Total Miles: 51.3 (weekly mileage PR!)

Any tips for running a 50K?

Who’s marathon training? 

 

 


15 Comments

Ultra Training – This Is New.

Ultra marathons are any distance above 26.2 (marathon distance), but most runners consider an ultra starts at 50k or 31.07 miles. I’m no expert and i’m not running 31 miles for MS with any particular time goal. I just want to have a good time, not injure myself and finish. PS- Thank you so much to the many awesome people that have already donated! It makes me extremely thankful and proud to call you my friends.

First I did a little research about how to train for an ultra. Hint: it’s not the same as a marathon. Big change #1: You have to get used to running on tired legs. Hence the double weekend long run.

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I do a normal long run on Saturday and a shorter run Sunday. Eventually the goal is to have your weekend runs equal the distance of the ultra. I need to build up to two back-to-back 15 milers OR something like a 20 miler + a 10 miler. I was surprised at how I’ve been afraid of the 2nd run more than the first. The 4-5-6 miler has been terrifying after a 15+ long run, but each 2nd run has felt better and better. Maybe it’s a mental thing since I’m running a short distance?

Also, I like having an off day before and after long runs, so during the week i’m running Tuesday, Wednesday and Thursday, which gives me Friday and Monday off. Those three back to back running days again, help with more cumulative leg fatigue.

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In traffic, getting my GPS up, stopped on the way home for 8 speedy miles. Tell me you’ve done this!?

Second you have to strength train. Just because the mileage is creeping up (44 this week!) it’s no excuse not to strength train legs. It keeps the hips and glutes strong and i haven’t had any IT band issues since December. I contribute that to lifting heavy. I try my best to strength train 2-3x week, one heavier leg day, one lighter or body weight day. And i do arms/abs every time no matter what. You can’t swing your arms by your sides for hours running without a strong upper body.

Third, you need to fuel like a pro. Plan your routes around water fountains, take money or a debit card in case you need to grab food/drinks. Or do the opposite of what i’ve been procrastinating and buy a hydration pack already. And take more food than you think you’ll want. Last Saturday’s long run I finally was able to get down 3 gels (one more than usual) and it was the reason I had the energy to finish.

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new Pro Compression socks! Love them

Last, take the recovery seriously. During the week I have ONE day off from working legs in either a run or strength session. Which means I have to spend extra time stretching, foam rolling, wearing compression gear, sleep & nutrition. I’m on top of having a protein smoothie immediately after a workout. <—this was a big change with a noticeable recovery time difference. I also walk a LOT. I stopped adding it to my weekly workouts log because I couldn’t get track of how often i’m out with LE and Cameron. I truly think the additional walking miles are keeping my legs fresh and working the other muscles running doesn’t.

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typical evening meal. Burger with avocado & greens, brussel sprouts YUM!

One note I found very interesting about ultra training is not to forgo speed work altogether! You still want to keep the fast twitch muscle fibers firing. June was all about mileage building which i good about and July will be about tossing in some speed to prep for the August ultra. Someone asked me why I want to do this in August. It’s my birthday! And why not?? Plus i’m hoping all this heat and humidity training will translate to some fast times this fall once the ultra is over. 🙂

Last Week

Monday: 20min upper body

Tuesday: 7.5m easy 9:02/pace, 45min legs (backsquats 45-110lbs, bosu ball burpees, situps)

Wednesday: 8.1m tempo 7:53/pace

Thursday: 5m easy 9:45/pace

Friday: Rest

Saturday: 17.5m long 9:23/pace

Sunday: 6m easy 8:51/pace

Total Miles: 44.1

Who’s training for a fall race? When does your plan start?

How did your long run go last weekend?

 


10 Comments

When I Turn 31…

When I turn 31 this August, I’m gonna run 31.07 miles. A 50K, an Ultra Marathon. And I want YOU to be a part of it.

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30 has been amazing! The day I turned the big Three OH, I jumped out of a plane with Cameron. Since that day, I married him, completed a Spartan Beast, and bested my half marathon time.

All these hours of training (especially those spent running) have built a confidence in myself I haven’t seen since I was young. You know, when you’re told you can be anything, do anything and accomplish anything you set your mind to? The world is so large and the idea you can do ANYTHING is awe inspiring.

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Of course, we grow up and somewhere along the way you discover the word “can’t” and it’s used and abused too often.

I felt a small ounce of “i can do anything” the first time I did a full marathon at age 26. I felt it again when I got married. That day was euphoric, dreamlike and the best day i’ve lived. I had another moment of grandeur after I finished the Spartan race: stronger, healthier and happier than ever.

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These moments are few and far between, but they’ve happened as an adult. When I have those feelings I grab them, hold on and memorize it. Because I can, and you can, do anything you set your mind to if you are passionate and want it bad enough.

For the last five months or so, i’ve been out on long runs finding myself wanting to run further and further. Almost every run I’d come back feeling like I could turn around and do the same distance again. Naturally the thought of ultra marathoning crossed my mind.  And just as naturally, “i can’t.”

Then, out of what seemed like nowhere, I changed the phrase “I can’t” to “why not?” Instead of a definitive, negative phrase, I kept saying to myself “why not try an ultra?” There is so much hope, positivity, and a sort of comic side to the phrase ,”why not?” Plus you actually have to come up with a good reason if you think you actually can’t.

So, I’m going to run a 50k on my birthday. Cause, why not?

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I want this to be a fun, memorable birthday and a successful first ultra. I’m doing it on my own though, no race, just for fun & a good time. Here’s where you, my fellow runners, readers, clients and family can help me celebrate. You can pick a few miles or certain segments and run with me (and bring me food)! Since i’m not trying to run a certain time I can slow down or speed up or walk with you. I will get the details together soon!

I also created a donation page, because i’m a grown adult and do not require birthday gifts. This year i’m asking you to donate a few dollars to the MS Society on behalf of my 50k quest and for my husband. Cameron was diagnosed about 4 years ago, and it’s time to run for such a good cause. Cameron is my life, and MS is a very real part of it. 100% of donations will go to the National MS Society.

To donate to the MS fundraiser, visit my page here.

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If you’re from the DMV area and would like to run a part of the course with me send me an email at shesgoingforspeed@gmail.com so I can send information!

This is going to be a great birthday guys 🙂

Last Week

Monday: 9.5m easy 8:35/pace

Tuesday: 5m easy 9:40/pace, 25min yoga

Wednesday: 2000m row, 45min legs 

Thursday: 6.6m easy 9:15/pace

Friday: Rest

Saturday: 15m long 8:58/pace

Sunday: 4.4m easy 9:44/pace

Total Miles: 40.5

 

 


8 Comments

Zooma Annapolis 1/2 Marathon Recap!

Monday: 9.5m easy 8:35/pace

One of my New Year’s Resolutions was to be a more social runner. Maybe join a running group, run with friends, make new friends, reach out to people in the area who have the same interests… It’s hard to step outside my bubble, but i’m getting better at it, and enjoying each experience. When I was accepted to be a Zooma Ambassador I had no clue i’d be making friends and becoming part of a group of women who truly support and care for one another.

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It was so much fun putting names to faces…well, more like blogs and instagram handles to faces. These girls are smart, funny and all about a good time.

The morning of the race was nothing out of the ordinary. A runner leaving the same hotel lead me and Lauren (Breathe Deeply and Smile) out of the way to get to the start line, and like all the races this season we had 8 minutes between the port-o-potties and jogging to the start line. Hey, at least I didn’t have to pee in public this time. hahahah ugh.. please laugh with me.

We even missed the group ambassador photo–but i’m sharing it anyway because everyone looked awesome!

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Lauren and I didn’t have a game plan. I didn’t know we’d be running side by side the entire race, but it kinda happened that way. Neither one of us was planning to PR or pushing a crazy pace. We settled in around an 8:00/pace. Between the hills and humidity, that felt a lot harder than it should have. I wasn’t mentally or physically prepared for this race. Hence my struggle fest picture below.

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We didn’t talk to each other most of the race, just a a quick word here and there checking in and making sure we weren’t holding each other back. Lauren has a very similar running cadence so i kept picturing us as Shalane & Amy at the Olympic Trials. A stretch sure, but i felt like we looked strong side by side and were helping each other keep our heads in the race.

The course was hilly with a lot of out and back turnarounds in neighborhoods. I would have gotten lost had the volunteers not been there. Running around Annapolis was super fun, i’ve only done it one other time and promised myself i’d return.

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The details of this race are sort of lost, i think i was so focused on not stopping and getting the work done, such as ascending the giant bridge twice.

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photo cred: Deb Strong, Zooma Ambassador

Also, i was scared of losing Lauren. For the majority of the race we were alone or around only small groups of runners at a time. If she wasn’t next to me it would have been easy to  stop, walk or slow down plenty of times. She was my prime source of motivation. This was my first time running a race with someone, and i liked it! It was fun, we felt like a team in our matching blue Zooma singlets, passing runners together and laughing at times when we thought we may have taken a wrong turn.

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We crossed the finish line, grabbed water bananas & trail mix, took some blog pics and got out of there. It took a few minutes for us to cool down from the humidity–that was a SWEATY race. The New Balance singlet kept me cool even though it was soaked. I might be investing in some NB tanks for the summer.

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My official time was 1:45:23, 15th overall and 3rd in my age group. Zooma put on a great race. I loved it, the volunteers were outstanding and the much needed on course water stations were spaced perfectly. I feel like I came out of this race a strong, supported, female runner.

Once I got home I made Cameron take me to get pizza and a hard coffee. I was in heaven…

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I can drink coffee with any meal. Don’t judge. Till next time…

What’s your go-to after race meal?  

Any summer races? 


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?