my ‘first’ long run of 1/2 marathon training

Today was officially my first ‘long’ run of marathon training.  Technically not very long, as it was 4 miles, but it’s the starting point.  It is crazy to believe that in 11 weeks I will be done with my first 1/2 marathon… well, if all goes as planned that is ;).  I didn’t have high hopes for this run as I have been out of commission for about a month, so I was pleasantly surprised when I ran it in an amazing time (for me).  Here are my splits:

I typically run in the mid-10’s, but something must have gotten in me to make my legs pick up the pace to finish in under 40 minutes.  I definitely know not to expect this very often as I wouldn’t have been able to make it at this pace for a longer period of time, but it still feels like a good accomplishment!  I even ran so fast my headband flew off around mile 1 1/2 and didn’t notice it until I was done with my run – whoops!  I was definitely breathing and working hard, but since I have done four days of Insanity – it seems a lot easier, shall I say to push myself further.  Especially when no matter how much I push myself in running I don’t think I could ever sweat as much and get my heartbeat as high as those workouts do.  Thank you, sister, for making that spontaneous purchase.

Since my foot has been feeling almost back to normal (I think there is some residual muscle loss in my left leg from favoring it for so long), I decided to run out 4 miles, and then walk the 4 miles back.  I love starting off the weekend with a great workout!  Especially when there are cookies in store for later… ;).

When I got home the plan was to have oatmeal, but since I got back close to 11am, I definitely was not in the mood for breakfast.  So, I decided to use up a rice protein powder I have had in the cupboard instead and then shower and just eat lunch.  This was the second time I had this protein powder and I made it in the same way as last time, but fortunately for you I measured and photographed to share this post-run recovery drink.  I think this might become a staple for after my runs!

Iced Mocha Protein Recovery Drink

1. Blend all of the above ingredients in a blender.  The ice helps make it nice and cool.
2. Serve over ice with a straw, if desired.
Pretty good stats on this as well with only 100 calories and 12.5g of protein.

pumpkin pie steamer

I’ve been wanting a pumpkin spice latte a lot lately.  However I just cannot bring myself to get one from Starbucks, not even wanting to think about what ingredients they put in that flavored syrup to make it such a bright and colorful shade of orange.  I thought that Sunday afternoon would be the perfect chance to try my own pumpkin spice creation, albeit without the caffeine.  I feel like I could benefit from some additional caffeine today because of a crazy intense power yoga session this morning plus a 5ish mile walk around town in the gorgeous weather, but I know I don’t really need it and this more than satisfies the pumpkin craving.  Plus the frothed milk craving ;).

The original thinking of this recipe was to make it a pumpkin chai latte.  The picture is actually of a pumpkin chai latte.  I am currently drinking a pumpkin chai latte.  However, because of my sister’s not-so-happy-with-tea tummy, I made her this concoction instead and it totally beats the flavor of the one with the chai.  So, I offer to you the better of the two recipes, and the one we will be making many more times in the future.

Pumpkin Pie Steamer
  • 1 1/2 c unsweeteened vanilla almond milk
  • 1T pumpkin
  • 1t honey
  • .5t pumpkin pie spice
1.  In a small saucepan, bring the almond milk, pumpkin, honey and pumpkin pie spice (Trader Joe’s has it now!!) to a simmer, whisking often.
2.  You could just stop once it’s warm and drink as-is.  However, if you would like to froth the beverage, you can do the following.  Pour almond milk mixture into a magic bullet or blender, and blend away until nice and frothy.  I actually turned our magic bullet on its side to incorporate more air into the mixture and it was perfect.
3. Pour into a mug and sprinkle with a little more pumpkin pie spice.

Perfect pumpkin perfection.

all american dough boy

There’s nothing quite like a nice, cold breakfast on a hot, hot day.  There are definite summer morning when I can’t bring myself to make a warm bowl of oatmeal.  Well, this smoothie/oats hybrid is one of my favorite go-to breakfasts.  It is also quite adaptable with numerous topping options just like a bowl of oatmeal.

And on this 4th of July, it made a very festive breakfast.

Dough Boy Smoothie from KERF 

makes 2 servings

  • 1 cup rolled oats
  • 1 cup unsweetened almond milk
  • 2T chia seeds
  • 1 banana
  • [lots of] cinnamon
  • vanilla
  • pinch of salt

Simply combine all ingredients into a blender (or glass jar) and let it sit in the fridge overnight.  Blend in the morning, adding more milk as needed for your desired consistency.

Top with your favorite toppings!  Berries, ground flax, nut butters, granola, jam…

Hope you’re all having a wonderful 4th of July!

 

 

heat advisory

One week it’s in the 60’s… the next it’s in the 90’s.  95* currently to be exact.  But don’t worry… it’ll be back in the 60’s by Thursday so I guess it’s just time to enjoy the heat while it lasts, which is exactly what I did.

I met up with a friend this morning and we headed to the beach in Milwaukee, even seeing a TV anchor taping all of the beach-goers.  I made sure to put on plenty of sunscreen to not look like a giant tomato during an interview I have tomorrow – and so far I’m looking alright!

If you’re experiencing any kind of heat similar to what I’m experiencing here in Wisconsin today, I bet that drink is looking mighty tasty up above!  Don’t worry, I’ll provide the super simple recipe below for this wonderful smoothie to get you through the hottest of days :).

Peanut Butter Banana Smoothie

  • Approximately 1 1/2 frozen bananas (just peel and chunk up a few bananas and throw them in a container in the fridge)
  • 1 cup unsweetened vanilla almond milk
  • 2T PB2 (I’m guessing 1T of regular creamy peanut butter would work here as well)

Simply add the above three ingredients to a blender (or magic bullet) and puree until smooth.  For an even colder concoction, freeze the almond milk in an ice cube tray before blending.  As long as you’ve got a few bananas and some almond milk ice cubes, you’ll be ready to make this recipe any time.

Adding some chocolate sauce wouldn’t hurt a thing either.