Black Forest Breakfast Mousse

Happy Hump Day!  The best breakfast experiment happened this morning.

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I went for a nice 4-mile run this morning before it got too hot out.  My left bunion was bothering me, and I think it might be because I’ve been slacking on the rehab and maintenance since taking my break from running and leaving campus (and the training room).  I also used new shoes since my old ones are beyond dead.

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Took myself on a Starbucks date yesterday: overnight oats, almond milk cappuccino, and the Washington Post magazine

After my run, I decided to experiment a little for breakfast.  I had made dark chocolate banana overnight oats (oats, almond milk, chia seeds, mashed banana, and dark cocoa powder) the night before, but I had chocolate mousse on the brain and wanted to see what would happen if I whipped egg whites into stiff peaks and folded them into the overnight oats.  So I did!

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Two whipped egg whites

After whipping the egg whites, I folded them into the oats.  It worked like a dream.  They turned unbelievablyfluffy and delicious, almost exactly like mousse, but with a slight chewy factor from the soaked oats!

IMG_5811.jpgThe bowl was enormous, and I topped the mousse with cherries and strawberries to make it “Black Forest”-y.  I also had plain nonfat Greek yogurt and peanut butter.

I would highly recommend whipping egg whites and adding them to overnight oats.  I think this is going to become a staple in the breakfast lineup!

The rest of my day will be pretty chill.  I found a bunch of gift cards while cleaning out my room, so I’m going to hit up Barnes & Noble for some summer reading, as well as do some yoga and run some errands.  Later today, I’m going to go cheer on my high school team at their conference meet!  My remote internship doesn’t start until the end of May, so I’m trying to relax before that starts and before training picks up.  I’m notoriously bad at relaxing…

I hope everyone has a great Wednesday!

“Spring” break

Hello from home!  I’m currently on spring break (can somebody inform the weather?), and the respite from schoolwork is working wonders.  I’ve been reading a great book (Room by Emma Donoghue, upon which the 2015 movie is based), wearing groutfits all day, running/cross training, cooking, and watching more TV than I have in what seems like years.  I just ate four black bean brownies for dessert because they’re delicious and I can.  They’re small; it’s fine 😉

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Black bean brownies from Chocolate Covered Katie!  I added a bit of ground coffee and topped them with melted chocolate 🙂

Three cheers for helpful Apple tech people and a functional computer!   Yet again, apologies for the prolonged blogging absence.  Morning pool workouts, daily training room appointments, and a non-functional computer have added to this semester’s increased schoolwork demands.  I feel like I’m years behind in updating you all about what’s been going on!

Training

Two weeks ago, I ran 32 miles and cross trained for 250 minutes, which included three swim workouts and zero running workouts.  I felt progressively stronger in the pool and in the weight room.  Foot pain persisted.  I was up at the crack of dawn every day for practice and wonky pool hours.

Last week, I ran 43 miles and cross trained for 120 minutes (a mixture of stationary bike and pool), which included two running workouts and one mini pool workout.  I was in the training room every day both weeks- heating, rolling, and doing foot exercises, joint mobility, laser, and ice.

The first track workout back (2/28) went surprisingly well!  3 mile warm-up, drills, strides, 3×800 with 200 jog (2:52, 2:52, 2:50), lap on turf, 4×400 with 60-90s recovery (80, 78, 78, 77), lap on turf, 4×400 with 90-2:00 recovery, (76, 74, 73, 73), 3 mile cool down.  It was exciting and gratifying to hit those splits; pool workouts really do work to keep your aerobic fitness up!  But I was sore for two days afterwards.

My team wrapped up the indoor season in Boston this past weekend with lots of stellar performances!  We kind of fell apart as a team throughout indoor season due to injury and illness, but I’m hoping to regain some of that cohesiveness as outdoor begins.

On Saturday, I drove out to a park that we used to race at all the time in high school to do my long run.  It was beautiful!  Very windy and cold, but the views and trails couldn’t be beat.IMG_4565.jpg

I think I’ve done a good job listening to my body over the past few weeks and not cramming in too much volume (cross training or running).  My goal is to be more careful than last time while increasing the mileage, and I’m going to try like hell to keep the foot pain and inflammation under control.

Other life stuff

For some reason, last week I had the most intense dessert cravings I’ve had in awhile.  All I wanted at night was ice cream, brownies, and chocolate cake.  So I have been indulging those cravings!  My teammate and I went to go watch the high school state meet and cheer on our respective high schools, and we stopped at Whole Foods afterwards because of course we did 😉  This “Mississippi Mud Bar” was incredible.

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On Thursday, I received my acceptance into the business school!!  What a great way to start spring break 🙂  I was feeling very burned out from school- intermediate accounting is kicking my ass- but this served as justification for the grind.  I didn’t mention it in this post , but I applied last semester and was rejected from both the majors and the minors program.  The same weekend I went through a break-up, the business school sent me not one, but two rejection letters.  What a great time 😉  Also, yes, the below picture features the ugly screws I’ve been rocking for the last several weeks.  I cannot wait to get the implants.  Until then, I’m trying to avoid pictures of myself.IMG_4535.jpg

 

I’ve been hanging out with this guy:IMG_4566.jpg

Made balsamic honey glazed salmon, quinoa, and steamed asparagus with lemon for my family tonight:

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The rest of spring break will include a full body massage (so excited!) and a trip to New York before heading back to school.  Then it’s just one short week until (hopefully) my first race since November!  I just want to get a baseline, and as I said before, keep my feet under control 🙂

Time to go finish reading Room!  I will definitely try to post more- now that my computer is working again, hopefully life will be a little easier!  #firstworldproblems…

Weekly Recap + brownie batter oatmeal

Good morning!  After a restless night’s sleep, I woke up way too early this morning (as usual) and went to the locker room to do some yoga and core before sitting down to an incredible breakfast.  I’m taking a much-needed off day from running because my body is complaining loudly.

Today’s agenda includes the usual Sunday laundry, chores, homework, errands, and a Super Bowl party at a friend’s apartment.  My goal for today (and this week in general) is to get ahead on schoolwork so I have more time to focus on doing all the little things, contributing to extracurriculars, and starting to prepare for midterms!

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Brownie batter oatmeal: 1/2 cup oats, 1/2 cup unsweetened vanilla almond milk, 1/2 cup water, 1/2 mashed banana, 1 tbsp unsweetened cocoa powder, and 3 tbsp egg whites.  I added a heaping spoonful of Trader Joe’s chia/flax peanut butter.

Anyway, here is a recap of the past week of training:

Week of 1/30-2/5:

Monday: AM: 7 miles trails, tired so took it kind of relaxed, core routine.  PM: 2 lap warm-up, hurdle drills, 1.5 mile run, hurdle/stride work after and tweaked my right glute.  Total: 9 miles.
Tuesday: 2 mile w/u, 5 x 800 with 1:30-2:30 recovery (2:55, 2:52, 2:51, 2:51, 2:50) last one retro, 20 min c/d.  10 parallel pull-ups.  Stim/ice on glute, NormaTec boots 20 minutes.  Total: 7 miles.
Wednesday: 60 min pool (30 aqua jog, 30 swim).  Sleep-deprived but progressively better.
Thursday: AM: 2 lap w/u, drills/speed ladder, 8 miles fast-ish, 4 x 100m strides, upper body lift in weight room.  PM: 2 miles + foam rolling.  Started using new shoes.
Friday: AM: 2 mile shakeout.  Tight/tired but progressively better.  PM: 20 min w/u, drills/strides, 3 x [4×400] with 60/90/2min rec and a lap between sets (81, 82, 81, 81, 78, 76, 76, 77, 76, 76, 76, 72), 3 mile cool down, ice bath
Saturday: 10 miles on trails.  Terrible.
Sunday: no running; 40 min yoga/stretching/core

Total: 47 miles + 60 min XT + yoga

Honesty time!! I definitely increased the mileage and intensity too fast.  Running-wise, I went from normal mileage (around 55) to 9 miles to 35 miles to 47 miles and workouts.  This is partly my fault, partly my coach’s fault.  Anyway, my body hurts.  Like, everywhere.  Legs are heavy, bunions are killing me, hip flexor is complaining a lot, and everything is tight.  Which is why I’m taking an unplanned off day today!

Sleep was terrible.  Ugh.  I don’t know what else I can do.  I just…don’t sleep.  I journal every night, try to unwind, and go to bed at 10, but I still end up not sleeping.  I feel like I’m wasting time and it’s completely avoidable and hampering recovery and it makes me ANGRY.

On a positive note, both of this week’s workouts were solid!  Also, my roommate ran her first indoor race in two years last night and absolutely crushed it.  She’s had a rough couple months and was so nervous and didn’t believe in herself, even though there were no expectations for this race.  But in the second half, she really came alive and dropped the hammer.  It was awesome to see.  I’m so proud and excited for her.

Throughout the past week, I reapplied to the business school, joined Women’s Initiative in Leadership, and applied (and got accepted) to Spoon University!  I will be researching, writing, and publishing articles about food- and college-related topics, and I’m so excited.

Gotta go get my laundry so that’s all for now!  I hope everyone has a great Super Bowl Sunday!

Banana Zucchini Bread

Good morning!  After a terrible, horrible, no good, very bad run yesterday (7 miles and I took like 15 breaks) and the pool closing due to a thunderstorm after a whopping 10 minute swim, I took stock of our overripe bananas and abundance of zucchini from our CSA and perused Pinterest to cheer myself up.  Result: a delicious banana zucchini bread, mostly following this recipe.  It was incredibly easy to make, and 16 hours later, the loaf is gone.  I think it was a hit.

banana zucchini bread

Banana Zucchini Bread:

  • 1 cup sugar
  • 1/2 cup canola oil
  • 1 egg
  • 2 mashed overripe bananas
  • 2.5 tsp vanilla
  • 1.5 c flour
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp salt
  • 1 heaping tsp cinnamon
  • 1 cup shredded zucchini

Preheat oven to 350 degrees Fahrenheit (325 if using convection).  Mix sugar and oil.  Add egg, bananas, and vanilla.  Mix together dry ingredients and pour into wet.  Add zucchini.  Pour into greased 9 x 5 loaf pan and bake for 50 minutes or until done.  Let cool at least 20 minutes.

The bread is dense, flavorful, and gets moister (is that a word? ew) as it sets due to the zucchini.  You can also add chopped nuts, chocolate chips, raisins, or dried berries!

It made for a delicious addition to my breakfast this morning after my running buddy and I had a pretty strong workout.  20 minute warm-up, drills, 6 x [4:00 hard, 1:30 easy], 20 minute cool-down for a total of 9-10 miles.  Even with high humidity and some hills thrown in there, we killed it. Maybe because we knew we had the bread to look forward to at the end 🙂

Power smoothie!!

I found a recipe for the “perfect recovery smoothie” on Runner’s World and decided to try it out. I made slight changes to it and it works really well for me. It’s the perfect nutritious breakfast for after a run (or any time!)

I make the power smoothie using:

1/2 banana

1/2 cup blueberries

1/2 cup strawberries

1 tbsp wheat germ

1 tsp almond butter

3/4 cup non-fat plain yogurt

Just throw everything into a blender/food processor and enjoy! This smoothie has protein from the almond butter and yogurt, antioxidants and many other nutrients from the berries, and protein and fiber from the wheat germ.

I usually make this smoothie after a run, but sometimes I make it for breakfast when I’m not in the mood for scrambled eggs or toast. I love it! It’s so flavorful and healthy. Also, you can substitute frozen berries instead of fresh to make it cold if it’s really hot out!