I have been pretty bad about updating everyone on my training progress....fortunately, I've been MUCH better about training! So far it is going quite well. I did, however, miss my long run this past weekend. Between Air Force drill and traveling, it was just too much to get a 17 miler in! I did have a short run with some friends at drill though, and that's always nice. And yesterday I made up for the loss of the run by doing absolute lower body destruction after my interval training run. Lunges and squats and dead lifts, oh my! My booty is killing me, and I love it. The only runs I've struggled with so far would be my mid-length tempo runs. They're still a little under my goal times each week, but I'm trying not to get too distressed about it. I've been mostly blaming it on the heat in hopes that cooler weather will fix everything. It will...right.....right?
In awesome news, I'm now officially studying to become a Group Exercise instructor! I've been all talk for a while but I'm ready to dig in now. I'll be doing most of my studying at the gym after workouts and while the boy is still in childcare. No better motivation to study fitness than a good workout ahead of time!
I'm also seeing some fantastic improvements on my strength, just like I was hoping. I've added in a lot of strength training, mostly for upper body since my legs are taking a beating anyway. I do two days each of shoulders/back and arms/chest. Sometimes the week gets hectic and I spend an extra long time pushing them all into one workout. But I'm trying to make sure that no matter what the order, I always do at least twice/week for each muscle group. I've also greatly increased my protein intake (and my everything else intake, due to added miles, hehe) and can really see some new muscle definition. I'm so stoked!! After my big race is over, I think I'll work even harder on focusing on the strength aspect. But I'll never give up my cardio.
Speaking of food--in an attempt to have a cheaper and super easy way to pack in more protein right after my workouts, I set out on an adventure to make no-bake protein bars. I see them being boasted about everywhere, and I wanted to just make something out of what I already have. I just ate my first one, and they are SO delicious!!! I don't have a recipe because I'm more of a "just throw shit in there" sorta girl, but here are all of the ingredients I used for you to decipher as you will:
protein powder (I use Raw Protein in vanilla by Garden of Life)
shredded coconut, pecans, and goji berries I put into the food processor
a dab of unsweetened cocoa powder
a few drops of vanilla extract
water as needed
I simply mixed everything together until the consistency looked like something that would harden well. I got a brownie pan (8x8) and covered the bottom with parchment paper. I dropped it all in there, smoothed it out, and put it in the fridge. A few hours later I cut off a chunk and it was delicious!!! I'm still working on how to get it less soft (I'm worried it'll loosen too much when I travel with it), but I'm guessing it won't ever happen since it's a no-bake recipe. That's okay though, I think that if I wrap a chunk in parchment paper and put it in a container or baggie, it should be totally fine as long as it's stored indoors. But it's honestly so much cheaper and tastier than any of the crap from the stores. Other ingredients that could go great in there include oatmeal, PB2 powder, any sort of nut, and raisins. Mmm!
And on one last note--if you live in the Charlotte area and want to do a 5k for FREE, check out a giveaway put on by one of the lovely coordinators of the Friends of the Charlotte Mecklenburg Library Rock & Read 5k. She's giving away TWO free race entries, and her blog is just too cute. Check out Arden's giveaway on Lipstick Makes Everything Better, and then check back here in the next week or so for another set of entries! And if you don't get one of the free entries, register anyway. The race is for a great cause, it'll be a blast, there are tons of activities for the entire family, and if anything the coordinators are awesome. ;)
Have a great day, and go do something active!