9.16.2014

the ankle boot.

if there is one boot you need for fall, it's the ankle boot. it's versatile and can be worn year round throughout the seasons. it works with shorts in the summer, skirts in the spring, and pants during fall and winter.

i'd normally rock this favorite button-up shirt + denim shorts combo with sneakers, but i decided to break out the boots...in the spirit of fall.

how are you rocking your ankle boots?
what is your boot style..tall, flat, riding?

(f21 shirt, DIY levis; JustFab luxe boots; love & sunshine clutch)

shop the look:


9.14.2014

[oomph] makes. easy protein cookies.



i am obsessed with these cookies!
if you've been keeping up with my marathon chronicles series, you'd know that i'm trying to increase my protein intake during my marathon training...and i'm looking for variety. sure, the drinks are the best way to take in all that protein, but i can only handle so many shakes. this 3-ingredient cookie is so quick and easy to make, that i whipped up this batch amid the morning rush.

there are variations of this recipe all over the web, and i just had to try it for myself. i was skeptical that you could make a cookie out of just bananas, but you can. and it's good! 

i'm gonna be honest. not good as in gourmet, rich, gooey chocolate, sugary-sweet good...but healthy, getting-all-my-protein-and-it's-something-other-than-a-shake good


easy protein cookies:
1 large banana
1 cup oats
1 scoop protein powder (vanilla or chocolate)

optional add-ins:
walnuts, cinnamon, chocolate chips, raisins, coconut, peanut butter


mix ingredients in a bowl.
drop spoonfuls onto greased cookie sheet.
bake at 350° for 15 minutes.

*approximately 4g protein per my nine cookies.


in this particular batch, i added a tablespoon of peanut butter and a few shakes of cinnamon, then topped the cookies with a couple of chocolate chips for sweetness. of course, you can play around with the recipe until you are happy with the consistency and flavor.

in fact, another variation is to use less oats for a more runny consistency and make pancakes.

and as always, you don't have to be training for a marathon to make these cookies. you can leave out the protein powder if it's not needed.

do you have a quick and easy recipe to share?



9.12.2014

marathon chronicles 08. race recap 20k.


the Runner's HI 20k
6am, 09.07.14

after cramping up during my last 15k race, i was nervous (scared, actually) about running 20k (12.4 miles). i tried to better prepare for this race by hydrating much earlier in the week - in addition to drinking water, i added a daily sports drink to build up the potassium and sodium in my system. i also applied magnesium gel to my legs every night (magnesium deficiency can lead to muscle cramps) and had a plan to interval (run/walk) the course.

at my 3am wake up call, i drank 16 oz of water followed by a bowl of cheerios, half a banana + a scoop of peanut butter, and coffee.

we arrived at the site with plenty of time to park, grab our timing chips and use the bathroom (twice!). i took the 5:30 am early start again.

this particular race was a flat, 4-loop course around a dry industrial area. there was no greenery (or scenery), and it was expected to be hot. the above was taken around mile 4 as the sun was coming up. i was somewhat blinded and had no idea what i was snapping, but was later surprised by this pretty picture.

hydration.

i was relying on my map my run app to pace myself and realized several miles in that i had accidentally paused the workout...ugh!! using water stations as landmarks, i walked through them and even more frequently towards the end.

i grabbed one cup of water and one cup of gatorade at each water station, sipping from both of them as i passed through (i only drank water last race). i brought along two energy gels and chased them with water at around miles 5 and 8.

i resumed my app/workout around mile 8, so i was able to keep pace for the remainder of the course. my right knee started to hurt around mile 9; and while it hurt more to walk, i forced myself because i was more afraid of cramping up. happy to say i made it to the end without any cramps or hot spots.

mile 9: 11:52
mile 10: 13:22
mile 11: 12:51
mile 12: 12:51
mile 12.4: 11:18

official time: 2:39:43

since my car was nearby, i was able to hydrate with my own nuun drink while i waited for my friend to come in. then we chatted about the race while we stretched before heading home.


as usual, i jumped in my ice bath while sipping my recovery drink (protein powder + almond milk), then wrapped my legs and relaxed for the rest of the day.

race gear: same as last time since these are the only ones i have with pockets - adidas top; fabletics suva run shorts; new balance 890 v4 shoes; nike dryfit hat; roxy siren top

race fuel: honey stinger gold energy gels (miles 5, 8)
the good: i felt great, no muscle cramps, no hot spots (blisters), flat course, not as hot as expected
the bad: right knee hurt; my tracking app was interrupted and i had no idea what my pace was for the first half of the course.

in the days following: i was sore from head to toe on monday, including my knee. however, i recovered quickly this time. i rested monday, did an easy walk on tuesday, and was back to running on wednesday.

actions to take: pay close attention to my knee and how to prevent injury.  i was starting to feel full from all the water i drank - need to be more strategic on when and how often to hydrate during longer races.

next race: 25k, october 5th. this course is described to have two major hills!

get the gear:


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