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Kodiak Protein Muffin Recipes

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.

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! 


15 Comments

What’s Next?

Alright, my racing season is over, but i’m sure you can tell by the training log and Insta pics that i’m obviously back running. I took a full 7 days off and couldn’t wait to start again. Which brings me to the next question, what’s next?

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After a marathon or goal race it’s natural to look ahead and start planning out the next event(s). Sometimes all it takes is a beer or two on a raceless weekend and the credit card magically appears in a hand. –C’mon i’m not the only one here 😉

While I’m still not in a rush to start adding races to my calendar (I’ve been riding the high from Philadelphia), I am excited to start thinking of what types of races I want to do in 2017. I’m sure i’ll be doing multiple half marathons and a few fun 5ks.

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when you’re not training for anything, you wear jeans more often

This year I did a Spartan Beast and a Ragnar Relay which were a brand new type of race for me. I liked the variety that obstacle courses and relay races offer to my training schedule and it gave me an opportunity to make friends and be social on the course, which doesn’t always happen when i’m trying to hit a time goal.

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These types of races have helped keep me from burning out during some tough training cycles so I plan on doing them again. I’m excited to figure out what to tackle next!

Last Week

Monday: 6m easy 8:30/pace

Tuesday: Crossfit, 5.5m easy 9:18/pace

Wednesday: 5.1m easy 8:55/pace

Thursday: 40min legs

Friday: 5.4 easy 8:22/pace, 30 min core

Saturday: Crossfit, 6.3m trail run 8:06/pace

Sunday: 11.3 long 8:18/pace

Total Miles: 39.6


21 Comments

SPARTAN UP!

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.

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

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?


2 Comments

Zooma Run Love Challenge

Well, my Sunday run was not super successful after a week completely off, but i’m looking at it as a glass half full…as in half my legs (IT band specific) felt good. Much better than last week, but still not perfect so i’ll continue to cross train and lay off running until it’s 100%. At least this is a great time of year to back off and prep my body for spring running!

I have recently signed up for Zooma’s Virtual Run Love Challenge! Registration is open until January 11th for the 5k or 10k. I opted in for the 10k, hoping to have a good speed work session during Valentine’s Day weekend. You can register HERE. This is a great last minute Christmas idea for you and a friend since you don’t have to travel to race!

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I cannot wait to get this sweater!! My goal in life is to have all my clothing have something running related on it haha.

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Star Wars comes out this week so smile even though it’s Monday! (This picture is just because LE was being super cuddly yesterday..and I’m wearing my Empire Strikes Back shirt) File_000

Last Week

Monday: 30 min legs

Tuesday: Rest

Wednesday: 2500m row, 100 DB walking lunges, 50 pushups w/DB Row, 100 butterfly situps

Thursday: 25min yoga

Friday: 20 min core

Saturday: Rest

Sunday: 3.4m easy 9:00/pace, 15 min hips

Total Miles: 3.4

Who has done a virtual run before? 

Also–who’s excited for Star Wars???


10 Comments

400s, done. Kinda.

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

Sprin

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

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