Tag Archives: protein smoothie

Photo Dump

TGIF, friends!  It’s been a whirlwind week over here filled with working and working out—as per usual.  Yesterday morning, a few teammates and I made the 50-minute drive to Chelsea Piers Connecticut to swim in the long-course, 50-yard pool. (Ours has been closed for the past two weeks for cleaning and repairing, but on the bright side, it will reopen this weekend.) Holy cow—it was so, so cool!  Even though I was a bit worried about my swimming endurance (between logging zero pool time in the past 14 days and hitting a long-course one for the first time), the workout went well.  Swimming for 50 yards instead of 25 allowed me to get into a rhythm much easier, pick up speed, and make adjustments to my stroke because I didn’t arrive at the wall immediately.  Plus, it made the sets go by faster!

Anyway, you’ve probably seen these photo dump posts circulating the web, and since I have some random pictures to share, the timing seems perfect.

Chocolate cherry protein smoothie

chocolate-cherry-protein-smoothie

After getting home from my weekend bike rides (woohoo for Operation: Go Long), I always whip up a protein smoothie so I don’t eat everything in my apartment.  Lately, I’ve been experimenting with frozen cherries and chocolate protein powder.  Mmmm!

Throwback Thursday college ID

throwback-thursday-college-id

A few Thursdays ago, I shared this throwback of my old college ID on Instagram; it’s the most “liked” photo by a landslide.  Believe it or not, this headshot is actually my high school senior portrait.

Saucony for the win

saucony-ride-6-linsey-corbin

Yep, professional triathlete Linsey Corbin and I run in the exact same shoe—the Saucony (neon) Ride 6.

linsey-corbin-saucony-kinvara

And those would be Kinvaras, aka my racing shoe.  No big deal.

Battle of Brooklyn

jackrabbit-sports-battle-of-brooklyn-10-miles-inter-store-relay

So my running store hosts its annual race—the Battle of Brooklyn 10 miler—every August, and relay teams of three can also participate.  Between our four locations, there’s a friendly inter-store relay competition, and my store won!  This homemade trophy is so JRab.

Outreach

jackrabbit-sports-outreach-guttman-community-college

Why I love my job:  I went to at a local community college yesterday for their kick-off carnival and spent a few hours talking to students about running (and fitness and maintaining healthy habits in college).  A lot of them seemed very receptive, so hopefully a few will come to our social runs.

Biking tan lines

biking-tan-lines

Whoops, I totally forgot sunscreen. #Triathleteproblems

Have a great weekend, friends!

A Silver Lining

Greetings, friends!  Thank you so much for your thoughtful comments on yesterday’s post.  Obviously, Sunday’s race was a very scary experience, but I learned a lot.

13th-annual-aquaphor-new-york-city-triathlon-swim-cap-bib-number

From what more experienced triathletes said (*cough* Victoria *cough* Katelyn *cough*) blowing up is the nature of the sport, as is figuring out nutrition.  Looking forward, I plan to sit down with my coach, discuss the meltdown in detail, and start to develop a new hydration plan for the run (and potentially the bike).  And speaking of Sunday’s episode, a race representative called me yesterday at work to make sure I was doing OK—and to let me know that since I didn’t cross the finish line (womp, womp), I qualified for guaranteed entry for next year.  Woohoo for a silver lining!

My road to redemption officially began this morning, although it almost didn’t.  I was tempted to sleep a little longer, but then I remembered this video that went viral (in terms of my teammates) yesterday.

So the run happened.  It wasn’t fast, and it wasn’t far, but I got it done.

Seeing as this was my first “workout” since Sunday’s race, there clearly hasn’t been any swimming, biking, or real running.  So what have I been doing?

Drinking … smoothies. (Hey, I was severely dehydrated and all.)

7:18-breakfast-green-smoothie

It’s been so oppressively hot in New York City that smoothies sound super appealing.  The one I had this morning (look familiar, Alex and Hollie?) contained kale, spinach, frozen banana and blueberries, protein powder, plus lots of almond milk.

Cleaning … because I’m OCD just because.

Baking … because I’ve been bored.

7:18-paleo-chocolate-chip-banana-bread

Paleo chocolate chip banana bread, anyone?

Admiring tri bikes … because a girl can dream, right?

felt-b12-zen-bikes

On sale at Zen Bikes.  And it’s my size.  Just sayin’.

Doing laundry … because it’s somewhat therapeutic.  And needs to be done.

Shopping … sort of.

red-solo-wine-cups

Uh, where were these when I was in college? (OMG, I sound so old!)

Hope you’re having a great Thursday!

Party Warlord

Happy Friday, everyone—and happy first day of summer!  Let’s hope the official start of a new season means tons of runners will be out shopping for new gear today.

Workout #1 – Swimming

This morning started with a Full Throttle Endurance swim workout that focused on long sets—think 10-minute steady swim, 8-minute steady swim, etc.—and pulling, my favorite type of tech work. (Note sarcasm.) Since a lot of us are racing Stamford next weekend, we also practiced sighting and drafting.  And I rocked a new pair of goggles!

tyr-polarized-special-ops-goggles

I received this TYR pair (polarized special ops if the #trigeeks are interested) in my shoe training graduation swag bag, and as you can see, the goggles have a blue tint, which works better for pool swimming. (My trusty Speedo goggles have a dark tint.) Nothing but good things to say so far:  They didn’t fog up, they didn’t let in water, and they felt really comfortable.

Workout #2 – Running and Strength Training

After spending some quality time in the hot tub (more on that shortly), I hit the West Side Highway for an easy 20-minute run and finished with a full-body strength training workout.

Breakfast

Back home, I made an extremely green smoothie that contained frozen kale, one frozen banana, frozen blueberries, spinach, protein powder, and almond milk.

6:21-breakfast-green-protein-smoothie

Perfect for a warm summer day!

So you’re probably wondering about the title of this post, right?  In the hot tub after practice, my teammates and I started talking about the New York City Triathlon, specifically our post-race plans.  Yes, we’re pumped to swim, bike, and run on our own turf, but let’s be honest—the after party is a major source of excitement too. (Exhibit A:  South Beach.  Exhibit B:  Montauk.)  Somehow, one thing led to another, and my teammates voted me “party warlord”—yes, that’s the actual title—which means I’m in charge of planning our afternoon shenanigans.  How this responsibility gets delegated to the youngest person on the team … I have no idea.  Luckily, I have some party-planning experience:  In high school, two of my best friends and I hosted a summer “formal” for a bunch of our friends.  Midnight Masquerade was the theme in 2007.

midnight-masquerade-2007

And in 2008, we went with a color theme—silver and gold maybe?

summer-party-2008

Anyway, organizing these parties was a lot of fun—and a lot of work.  It definitely gave me a new respect for event planning.  Our setup worked nicely because we were a team of three, and thankfully, two of my teammates volunteered to help with our upcoming get-together.  But I was told to still “rule with an iron fist and veto dumb ideas,” so we’ll see what happens!

Do you have party- or event-planning experience?  Also, NYC-ers:  any recommendations for fun party venues?

What Not To Eat Before a Time Trial

Hey, hey!  How’s your Monday been so far?  I can’t wait to share the recap from Saturday’s MuckFest MS Mud Run, but I’m still waiting on more pictures.  But posting one won’t hurt, right?

muckfest-ms-mud-run-mighty-mucks

Yes, running through mud and tackling 20 obstacles totally calls for some serious muscle flexing.  Woohoo for Team Mighty Mucks!

Workout #1 – Running

Well, recovery week is definitely over:  a new Full Throttle Endurance training cycle officially started this morning—with a two-mile time trial on the indoor track.  OK, by now, I should be used to this TT business—I’ve done it not once, but twice—so you’d think I’d have it somewhat figured out.  Clearly, the knowledge isn’t the problem; it’s the execution.  Case in point:  eating pizza for not one, but two meals yesterday probably wasn’t the best idea.

muckfest-ms-mud-run-mighty-mucks-breakfast-pizza

Yes, this is leftover from Saturday night’s dinner.  Yes, this is a picture from Sunday’s on-the-go breakfast.  Yes, it was delicious.

So I probably didn’t fuel as well as I should have the day before, but what can you do?  Life happens.  Even with the sub-par pre-TT nutrition, I still shaved 30 seconds off my previous two mile time and finished in a respectable 14:0X.  Success!

Breakfast

During high school, I used to be obsessed with the breakfast sandwiches from Dunkin’ Donuts.  I actually had one Saturday before the mud run (again, not fueling adequately), but it didn’t live up to expectations.  Sadness.  So this morning called for my favorite, an egg white breakfast sandwich.

4:29-breakfast-egg-whites

Mmmm, missed this big time.

Later this morning, I met Jen for coffee—and for a trip to Dashing Diva to get our nails done!  Even though there’s an unofficial blogger commandment that says multiple photographs and posts to social media outlets are required for an event to truly happen, our morning went entirely undocumented.  We had so much fun chatting away and getting manis (for her) and pedis (for me).  I always enjoy hanging out with Jen because one, she’s super fun, and two, she reminds me it isn’t totally taboo for a young, 20-something to be active and training for events.  We hope to go to a yoga class sometime soon!

Lunch

After a quick trip to Trader Joe’s, I made a wrap with mustard, spinach, turkey, avocado, and pepper jack cheese.

4:29-lunch-turkey-wrap

Plus a ton of carrots while I worked on MuckFest donation thank you notes.

muckfest-ms-mud-run-thank-you-notes

Multitasking at its finest.

Workout #2 – Strength Training

I originally planned to lift this morning after running, but my teammates and I ended up talking about tri bikes for 40 minutes (#trigeek).  At this point, the tri bike may happen this season, especially in light of recent news, but we’ll see.  Anyway, I hit the weights this afternoon for a full-body workout.

Post-Workout Snack

My workout ended around 5 p.m., and I didn’t want to eat a huge snack before dinner, so I made a mini protein smoothie with one frozen banana, a little bit of frozen kale and spinach, plus a few blueberries for good measure and half a scoop of Jay Robb egg white protein powder.

4:29-protein-smoothie

And now it’s time to get dinner in the oven.

Without getting too graphic, is there anything you can’t eat before workouts or races?

‘Fun Time is Over’

Hey, hey!  Thank you so much for your birthday wishes via comments, texts, and tweets—they made my day!  My coworkers even gave me a card yesterday, which was such a sweet surprise.

birthday-card

Another surprise greeted me when I got home—PajamaGram pj’s from my parents!

pajamagram-birthday

Now that I’ve been 23 for a solid 24 hours, I’ve come to the conclusion that—to quote Red Forman from That 70s Show—fun time is over.

In the above clip, Red (who reminds me so much of my grandpa!) determines he’s been too lenient in raising his son Eric, declaring “fun time is over!”  And for the past week, I’ve been living in a let-the-easy-workouts-roll world, which screeched to a halt Monday morning with some Full Throttle Endurance tempo work.  After warming up and progressing through some technique drills, my pace group ran around the indoor track for 10 minutes, then hopped on treadmills for 10 minutes of hills—while maintaining our tempo pace. (We eventually built up to 90 seconds at 3.5 percent incline—whew!) Then we repeated this cycle for a total of 40 minutes, and I hit the pool afterward for a 30-minute swim.  This girl was down for the count!

playtime-is-over

On Tuesday morning, I shutdown “playtime” (another Red Forman-ism) and upped the weight on all my strength training exercises.

And this morning, our team indoor cycling practice contained mostly solid intervals (80-85 percent of maximum heart rate), plus a few all-out efforts.  My crazy dedicated teammates and I also did a quick run off the bike.  So basically, there will be no more FTE playtime until the end of the month!

Breakfast

After my double-workout, I refueled with a protein smoothie.

1:6-breakfast-protein-smoothie

Kind of a gross color thanks to the spinach, but super delicious—one frozen banana, frozen strawberries, a ton of spinach, plus almond milk, chia seeds, and a scoop of Jay Robb egg white protein powder.

After breakfast, I met Jen at Starbucks!  She was in the neighborhood for a Finish Line Physical Therapy appointment, and since we tried (and failed) to meet up before Sunday’s race, we made it happen today.  She’s super bubbly and sweet, and you should definitely check out her blog if you don’t read it already.

Lunch

After I ran errands and organized my apartment, I threw together some spinach and leftover spicy black bean quinoa for lunch.

1:6-lunch-spicy-black-bean-quinoa

Topped with avocado of course!

Oh, and before I forget, I have some exciting news to share—my big-girl internship will transition from part-time to full-time starting next week!  I just wanted to give you a heads up my blogging might be sporadic for the next week or two as establish a new schedule.

How often do you back off your workouts or take a recovery week?  Better yet, how many rest days do you take each week?

Life in the Fast Lane

Happy Friday, friends!  TGIF, right?

nautica-south-beach-triathlon

Glahhh—I still can’t believe I’ll kick off the 2013 triathlon racing season in Miami!

Workout #1 – FTE swimming

After two successful running and biking Full Throttle Endurance workouts this week, I was excited to get after it in the pool.  I was a little nervous, though; swimming is my Achilles’ heel, so I seeded myself in the “medium” lane this morning for warm-ups and hoped I wouldn’t get booted to the “slow” one.  How’s this for a pleasant surprise:  After I completed 100m, Andrew told me to hop over to one of the fast lanes—say what?! (Our group used five out of the six lanes in the pool, and there were four or five athletes in each.) I couldn’t believe it and even asked if he was sure—ha!  I held my own during the drills (lots of back kicking and single-arm stroking to focus on technique) and moved up to the second slot in my lane. (Some swimming etiquette I learned today:  The fastest swimmer goes first, the next fastest second, etc., so people maintain enough space.) I highly doubt this will be my normal lane, but at least I can say “remember that time I swam in the fast lane?”

Workout #2 – Running

After the swim session, I headed back to my apartment, changed clothes, and set out for a quick 30-minute run.  And just like that my workouts were done by 8 a.m.!

Breakfast

I literally spiced up my standard spinach and egg white sandwich with a slice of pepper jack cheese.

1:11-breakfast-spinach-egg-white-pepper-jack-cheese-coffee

Such a delicious combo!

Lunch

I ate a banana while running a few errands, so I didn’t feel super hungry when lunchtime rolled around.

1:11-lunch-protein-smoothie

Another standard protein smoothie with a frozen banana, frozen kale, frozen strawberries, almond milk, and one scoop of Jay Robb egg-white protein powder.

Have you ever surprised yourself during a workout (positively or negatively)? What are your plans for the weekend?

Miami, Here I Come!

Good morning, friends!  Guess what—I officially registered for the Nautica South Beach Triathlon, which will be my first race of the 2013 season!  I’m pumped!  Miami, here I come!

It isn’t until April 7, which means I have plenty of time to train (approximately 86 days, but who’s counting?).  For the past three years, Full Throttle Endurance has traveled to Florida for this triathlon, and signing up for a destination event (or a “race-cation”) is a great way to kick off the racing season.  Plus, I’ve never been to Miami, so it will be fun to explore, hang out at the beach, and celebrate post-race with my teammates.  In terms of the race itself, I signed up for the classic distance—0.5-mile ocean swim, 19-mile bike, and 4-mile out-and-back run.  Nautica SoBo also offers an Olympic-distance course, but since this will be my first event of the season—and not to mention my longest triathlon to date—I figured the shorter one would be a better decision.  And even though it’s still early in the training cycle (and even though I haven’t finalized my race schedule), I see this tri as a “C” race, meaning I’ll “train through” it; I still want to do well, obviously, but I won’t be “racing” it.  I’m so excited!

Dinner

A pizza craving hit me hard last night, so I made an individual Paleo pizza.

1:9-dinner-paleo-pizza

Toppings included sauce, cheese, spinach, and chopped orange peppers—yum!

Workout – Yoga

The weekly workout schedule I posted Sunday has totally changed—Andrew emailed our training group a plan after that evening—and today was a scheduled rest/free day.  It’s been a while since I practiced yoga—remember my yoga phase in October?—and I knew a Vinyasa class would be good for active recovery, so I went to Hilaria’s 7 a.m. session at Yoga Vida this morning.  It was just what I needed; I worked up a good sweat, stretched out, and even completed some ab work (which will be even more important now that I’ll be riding in aero).

Breakfast

No judging—during savasana, my mind wandered to breakfast.  In my defense, though, Hilaria told us to listen to what our bodies were saying, and mine seemed to be fixated on hunger—ha!  A cold meal sounded good after a sweaty class, so I whipped up a protein smoothie.

1:10-breakfast-protein-smoothie

This mix included a frozen banana, frozen kale, frozen blueberries, chia seeds, almond milk, and one scoop of Jay Robb egg-white protein powder.  Plus my second cup of coffee.

Time to finish up some freelancing assignments.  Have a great day!

Have you signed up for a destination race, gone on a “race-cation,” or taken a trip solely devoted to doing something active?  Did you enjoy it?

I Think I Swam Next to Vince Vaughn

Hey, friends!  Might as well address this post’s title ASAP:  Yeah, I think I swam next to Vince Vaughn at Chelsea Piers this afternoon. (I also did a quick 45-minute tempo run at 75 percent effort this morning as per my pre-season triathlon plan.) Obviously, it was tough to confirm if the guy in the neighboring lane was the real deal or just a doppelganger, but he looked like the actor.  He seemed tall, too, but again it was tough to tell because he was in the water.  Here’s the kicker, though:  The real Vince Vaughn is currently in New York City filming a movie.  Hmmm.  Oh, and there were ladies in the locker room talking about what it was like when Beyoncé visited the facility.  Coincidence?

Breakfast

I planned to make a spinach and egg white sandwich after my run, but my toaster mysteriously broke, so I made “oatless” oatmeal instead.

12:10-breakfast-oatless-oatmeal

I lined the bottom of the bowl with frozen strawberries for some extra sweetness—mmm!

Lunch

After my potential celebrity sighting, I whipped up a protein smoothie.

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The NYC weather has been all over the place—it was 50 degrees during my run, and it’s close to 60 now—so a cool meal sounded appealing.  This drink contained one frozen banana, frozen blueberries, frozen kale, almond milk, and one scoop of Jay Robb egg white protein powder.

OK, back to writing and editing, but first, congratulations to Fleet Feet Syracuse (my people!) for its recognition as the top running store in America—woohoo!

Have you ever seen a celebrity? (Or a celebrity lookalike?)

Seeing Green

Hello!

12:6-christmas-tree

Even aside from this Christmas tree on 53rd and Lexington Ave., the color green has popped up quite a bit.

Dinner

Example one:  Last night’s dinner.  Too much?

12:5-dinner-tilapia

I baked pesto tilapia and cooked some peas on the stovetop.  And I watched Elf for the fourth time this season.

The hue found its away into today’s workout, too.

pre-season-triathlon-training-plan

Oh, yes—Andrew hooked me up with a festively color-coded off-/pre-season triathlon training program.  I blurred the schedule because I plan to write a post that discusses my workouts for the next month. (Look for that on Sunday.) For now, I will say that I’ve been structuring my workouts appropriately across the disciplines in terms of frequency and duration, but there are crucial components I overlooked.  Good thing this newbie enlisted a coach!  Basically, the main changes include sweat sessions with more structure (specific drills, specific heart-rate zones, etc.) and more full-body strength training.  Oh, and speaking of lifting, I feel very conflicted about that part of the plan right now.  It deserves a post of its own for sure.

Workouts #1 and #2 – Running and Strength Training

For the rest of this week, I’m going to pick and choose the workouts that coincide with my schedule, and I’ll start following the plan 100 percent next week.  Anyway, one of the days features a run/strength train/bike combo, so that’s what happened today.  First, I went for a quick 30-minute run and then spent 45 minutes doing the total-body strength training workout.  I’ll talk about the actual program more, but let’s just say I will definitely be sore tomorrow.

Breakfast

After stretching and doing some ab work, I made a breakfast sandwich with (green) spinach and egg whites.

12:6-breakfast-egg-white-sandwich

Warm morning meals have returned thanks to the cold weather; it was 30 degrees during my run.

Lunch

Bet you didn’t see this one coming.

12:6-lunch-smoothie

Yep, that would be a protein smoothie with one frozen banana, blueberries, kale, chia seeds, almond milk, and one scoop of Jay Robb egg white protein powder.  It surprised me, too, and it was delicious.

OK, time to cook dinner before watching the SU game and biking on my indoor trainer.  Ninety minutes in the saddle, I’m coming for you–let’s go Orange!

Take What the Defense Gives You, Part Three

This seems to be a reoccurring theme, but I’m not complaining. (Check the original Take What the Defense Gives You and the continued post.) When I left the building for my run this morning, there was a breakfast buffet set up in the lobby.  Apparently, my building holds this spread every Thursday?  Neat!  Anyway, after running and strength training, I nabbed a container of orange juice.

Hey, just taking what the defense gave me; I had plans to use it later.

Breakfast

Even though there was barely any peanut butter left from making the no-bake peanut butter protein bars (which have magically disappeared, so strange), it didn’t seem right to throw away an almost-empty jar.

Yeah, it fell short in the PB department, but any OOIAJ is better than none.

Workout #2 – Swimming

After some digesting and blog reading, I walked to Chelsea Piers to swim.

Guess who was there again?  Andrew does work there, so I guess I shouldn’t be surprised.  Like my last pool workout, I continued to practice the drills he showed me.  Here’s what I did:

200-yd. warm-up

100-yd. with kickboard (only kicking, obviously)

100-yd. “normal”

50-yd. using only left arm; 50-yd. using only right arm

100-yd. normal

100-yd. stroking with fists

200-yd. normal

50-yd. using only left arm; 50-yd. using only right arm

200-yd. normal

50-yd. cooldown

Two high points from this workout:  one, I feel like I’m becoming more efficient; two, the on-duty lifeguards recognized me.  Ha!

Post-Workout Snack

Here’s where the OJ came into play.  On my “Refuel Post-Workout” board, I pinned a delicious-looking smoothie from Runner’s World.  The original recipe called for orange juice, but I didn’t want to buy an entire carton.  So thanks to this morning’s find, I made this tasty Banana-Avocado Smoothie.

Ingredients:

1/2 avocado, peeled and pitted

1 frozen banana

1/4+ cup orange juice

1 tbsp. lime juice

1 scoop vanilla protein powder (I used Jay Robb egg white)

Directions:

1.  In a blender, combine avocado, banana, orange juice, lime juice, and protein powder.

2.  Taste and add more orange juice if desired.

After mixing it, 1/4 orange juice wasn’t enough, so I added a bit more.

Lunch

A couple hours later, I threw together a salad for lunch.

I still had leftover blackened tofu to finish, and I saved some of last night’s sautéed peppers. (I’m a girl of routine; I had the same dinner as the night before.) I cooked the peppers in coconut oil, which gave them some extra sweetness.

What’s your favorite smoothie these days?