sort of... for healthy. I made these muffins using a recipe for bread and tweaking it a bit. I bet it would taste good with nuts too, I'm not a huge nut fan though... so I left them out. I am considering doing them with a smidgen of dark chocolate chips too. That would make a yummy desert I think.
High Protein Banana Muffins
Category: snack
Servings: 8
Ingredients
1/2 cup + 1 tbs Whey Protein Powder
1 1/2 Cup 100% Stone Ground Whole Wheat Flour
3 Tsp. Baking Powder
1/4 Tsp. Baking Soda
1 Tsp. Cinnamon
3 Medium Banana (starting to turn brown), mashed
3 Egg White or 2 egg substitutes
3/4 Cup Unsweetened Apple Sauce
3 tbs olive oil
Instructions
In Medium Bowl Combine:
1/2 cup + 1 tbs Whey Protein Isolate
1 1/2 Cup 100% Stone Ground Whole Wheat Flour
3 Tsp Baking Powder
1/4 Tsp Baking Soda
1 Tsp Cinnamon
In Small Bowl Combine:
3 Medium Banana (Starting to turn brown), mashed
3 Egg White
3/4 Cup Unsweetened Apple Sauce
3 tbs olive oil
Add wet ingredients to dry and stir until it's moistened. Divide batter into 2 mini loaf pans and bake in toaster oven at 350 for 20 minutes. Or you can put the batter in 16 sprayed muffin cups and bake at 325 for 20 minutes (2 muffins = meal)
*tip - fill the extra muffin tin spots about halfway full with water
As soon as they are done take them out of the oven and flip them to their sides or they will stick to the muffin tin more... makes it a lot easier to clean.
As soon as these came out of the oven and Isaac saw them he excitedly said, "pan! pan! pan!" it was soooo cute. I let him try one and he loved it. I had to hide them so he wouldn't eat them all.
Tuesday, March 22, 2011
Sunday, March 13, 2011
8 minute mile???
So I've been looking into increasing my pace for a 5k. Here is my problem, I don't particularly like the long run days. But it's inevitable right? If you're going to train properly and actually improve I guess it is.
I found this training schedule online (amongst others) and I really like it. Challenging, but could it be possible? It's worth a try. Worst case scenario I still decrease my time.
12 x .25 miles resting 30 seconds between dropping to 15 seconds
6 x .50 miles resting 1 minute between each gradually decreasing recovery time
3 x 1 mile repeats resting 1 minute and gradually decreasing
.25 mile repeats with a float – run 2 to 4 miles alternating between .25 pace and 200 meter threshold pace. this one confuses me...
Lactate builders – alternate sprinting 30 seconds and 30 seconds at easy pace
3 x .24/.5/.25 run at sprint .25 then slow to 5k pace for .5 then speeding up for another .25 no recovery between distances but 5 mins recovery between each set
5k long run
4 miles at easy pace, then .5 mile at 5k pace then easy for 4 more miles, then .5 mile at 5k, then slow to easy for 2 miles. Finish 12 mile run with 1 mile at 5k goal pace.
Crazy?
*7.5 for 8 minute mile pace... hmmm. almost anyone at the gym can run a 30 minute 5k... but wouldn't it be cool to get it down to 25 minutes!? yeeeah!
I found this training schedule online (amongst others) and I really like it. Challenging, but could it be possible? It's worth a try. Worst case scenario I still decrease my time.
12 x .25 miles resting 30 seconds between dropping to 15 seconds
6 x .50 miles resting 1 minute between each gradually decreasing recovery time
3 x 1 mile repeats resting 1 minute and gradually decreasing
.25 mile repeats with a float – run 2 to 4 miles alternating between .25 pace and 200 meter threshold pace. this one confuses me...
Lactate builders – alternate sprinting 30 seconds and 30 seconds at easy pace
3 x .24/.5/.25 run at sprint .25 then slow to 5k pace for .5 then speeding up for another .25 no recovery between distances but 5 mins recovery between each set
5k long run
4 miles at easy pace, then .5 mile at 5k pace then easy for 4 more miles, then .5 mile at 5k, then slow to easy for 2 miles. Finish 12 mile run with 1 mile at 5k goal pace.
Crazy?
*7.5 for 8 minute mile pace... hmmm. almost anyone at the gym can run a 30 minute 5k... but wouldn't it be cool to get it down to 25 minutes!? yeeeah!
Saturday, March 5, 2011
Yeeeeah!
Okay, so I did run yesterday, after swim lessons. I was a bit tired, but I did it anyway... Those aren't always my best workouts. I only ran about... shoot, I don't know, but not my usual and it was more dificult than usual. The good news is. I ran again today and did sooooo much better. I only did about a 2 and a quarter mile run before I had to run to the Kids Zone to get Isaac before they closed. It felt great though. I didn't feel the discomfort I felt yesterday so that's encouraging. So now I'm sitting here sipping my gatorade and eating my Cliff Builder's bar (one of my fav protein bars) and planning for next week. I need to get back to the bike and pool and I need to hit the pool hard. I'm thinking about this week doing it on my own and then when we get back from Spring break I'm going to sign up for the Master's Class. Don't worry! You don't have to be a master swimmer to be in the class. They like people like me.
I also thought it'd be good for me to chart out my goal events... and figure out a way to come up with the money to do them!!! Yikes!
Saturday April 09 there is an indoor triathlon in Romeoville at Lifetime Fitness.. The key word is indoor. I think people who are swimmers have a huge advantage in triathlons because that is the most difficult part to learn I think. I can breath whenever I want running and biking, but swimming... that's tricky for me. Starting with a triathlon indoors sounds soooo much less intimidating than swimming in open water. I mean, what if the Lockness monster... or a big ol catfish or something get me... creepy. Yeah, so I want to start with an indoor one for sure first. I'm pretty much a pro on the spin bike (okay slight exaggeration), I'm a little obsessed with spinning though, I think it is so fun. I've even made myself some workout playlists with songs in order with sprints, climbing, endurance, jumps etc.
Okay on with it!
Saturday April 16 I'm running in the River to River Relay with 7 other women from the YMCA here. Don't you just love the YMCA? I do! I've been able to do some networking and met some pretty cool people through my volunteering there. Well, the River to River is an 80 mile course between two major rivers... Missouri and Ohio? in southern Illinois. I'll be running 3 3.something legs. Pretty exciting and challenging. I'm much more of a sprinter, that was always how I conditioned as an athlete back in the day, so I'm excited for this long-distance challenge.
Saturday May 21 there is a Triathlon/Duathlon in Galena, Il. I've never been there, heard it's pretty. I'm not sure if I'm going to do the Duathlon or Triathlon. It is in a lake... Lockness.. catfish... we'll see.
Saturday June 18 is the 12 Annual Quad Cities Triathlon. This is the one I'm more excited for because I will have done hopefully two already, or at least one indoor and one duathlon and hopefully I'll feel more comfortable and my dad will even let me borrow his old road bike... That would make things easier too. I've been to West Lake many a times and feel very comfortable there so that's another bonus. Plus we can sleep at my parents house and not get up so crazy early or have to get a hotel to do it! :) And maybe Katie's kids could hold up some signs for me or something to give me an extra push...
Saturday August 27 there is a Chicago Triathlon Sprint course. The bigger coarse is on Sunday and it's pretty expensive and sells out by April! So that's a lot of factors that are making me lean towards the sprint course even though it's not as much of a challenge. I think I'll try the sprint and then if I like it then I'll do the full coarse next year. I imagine it's pretty crazy and crowded and I'd like to be more of a Triathlon veteran before I do the big dance.
Ready. Set. Go!
I also thought it'd be good for me to chart out my goal events... and figure out a way to come up with the money to do them!!! Yikes!
Saturday April 09 there is an indoor triathlon in Romeoville at Lifetime Fitness.. The key word is indoor. I think people who are swimmers have a huge advantage in triathlons because that is the most difficult part to learn I think. I can breath whenever I want running and biking, but swimming... that's tricky for me. Starting with a triathlon indoors sounds soooo much less intimidating than swimming in open water. I mean, what if the Lockness monster... or a big ol catfish or something get me... creepy. Yeah, so I want to start with an indoor one for sure first. I'm pretty much a pro on the spin bike (okay slight exaggeration), I'm a little obsessed with spinning though, I think it is so fun. I've even made myself some workout playlists with songs in order with sprints, climbing, endurance, jumps etc.
Okay on with it!
Saturday April 16 I'm running in the River to River Relay with 7 other women from the YMCA here. Don't you just love the YMCA? I do! I've been able to do some networking and met some pretty cool people through my volunteering there. Well, the River to River is an 80 mile course between two major rivers... Missouri and Ohio? in southern Illinois. I'll be running 3 3.something legs. Pretty exciting and challenging. I'm much more of a sprinter, that was always how I conditioned as an athlete back in the day, so I'm excited for this long-distance challenge.
Saturday May 21 there is a Triathlon/Duathlon in Galena, Il. I've never been there, heard it's pretty. I'm not sure if I'm going to do the Duathlon or Triathlon. It is in a lake... Lockness.. catfish... we'll see.
Saturday June 18 is the 12 Annual Quad Cities Triathlon. This is the one I'm more excited for because I will have done hopefully two already, or at least one indoor and one duathlon and hopefully I'll feel more comfortable and my dad will even let me borrow his old road bike... That would make things easier too. I've been to West Lake many a times and feel very comfortable there so that's another bonus. Plus we can sleep at my parents house and not get up so crazy early or have to get a hotel to do it! :) And maybe Katie's kids could hold up some signs for me or something to give me an extra push...
Saturday August 27 there is a Chicago Triathlon Sprint course. The bigger coarse is on Sunday and it's pretty expensive and sells out by April! So that's a lot of factors that are making me lean towards the sprint course even though it's not as much of a challenge. I think I'll try the sprint and then if I like it then I'll do the full coarse next year. I imagine it's pretty crazy and crowded and I'd like to be more of a Triathlon veteran before I do the big dance.
Ready. Set. Go!
Friday, March 4, 2011
What the heck
okay, so I know we haven't written in this blog in forever, but I have to tell someone (other than Jason and my mom). I'm competitive, I like sports, I like a challenge. I want to do a Triathlon! I want to do multiple triathlons this year. I'm hoping to do an indoor one in the spring, a dualathlon in late spring and a Triathlon June 18th I think it is. Sometimes I feel like I need motivation, but with a serious lack of funds that can be difficult (I'm motivated by new running shoes, sports bras, workout clothes, nice socks, etc.) but for the most part I'm doing well. I trained for three weeks straight before I got a little sick this week. So I've got to get back to it! Starting today right?! Don't people always say, starting tomorrow? I have a lot of reasons for wanting to do this, but the three I listed above - competition, sports (something athletic), and challenging pretty much sum it up. I like the way I feel after I work out hard. I need to push myself, this can do it.
My biggest weakness is swimming. I have always been slightly afraid I think, of the water. I never learned to swim properly and I always used goggles that covered my eyes and nose when I was a kid. I have no intention of learning to open my eyes under water now, that's what goggles are for, but I do want to be stronger in the water. Heck, I'll be swimming when I'm 80 or pregnant, not running 10Ks right?
So here I go. I'll let you (whoever that is)know how this is going as often as I can. My first goal for today, go running before Isaac's swim lessons today at the Y, around 4pm.
My biggest weakness is swimming. I have always been slightly afraid I think, of the water. I never learned to swim properly and I always used goggles that covered my eyes and nose when I was a kid. I have no intention of learning to open my eyes under water now, that's what goggles are for, but I do want to be stronger in the water. Heck, I'll be swimming when I'm 80 or pregnant, not running 10Ks right?
So here I go. I'll let you (whoever that is)know how this is going as often as I can. My first goal for today, go running before Isaac's swim lessons today at the Y, around 4pm.
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