In the past when training for a key race, I’ve never included hill repeats because this area of New York state is hilly enough and I didn’t want to risk injury. But I requested a training plan from a very well known trainer for Boston this year and, well, given his good name, who am I to dispute?!
Today’s workout included hill repeats and was to go something like this:
15 – 25 minute warm up with 8 to 10 x 60 to 90 second hill repeats (approximate 6% to 9% incline), jogging back down for recovery and followed by a 15 – 25 minute cool down.
Since I have such a struggle with my hamstring during the winter, I took the low end of this work out and ended up with something like this:
19 minute warm up. 8 x 60 second hills with a 90 second jog/recovery. 35 minute cool down. Incline of the hill was about a 6% – 8%.
You know, it wasn’t bad. Ted came out for a little hill torture as well and with all his huffin’ and puffin’ I just KNEW he’d end up saying he enjoyed that workout. He did.
Do you include hill repeats in your training?
What’s your favorite workout?
Lemon Blueberry Protein Pancakes
So I missed Pancake Day which was last weekend. That doesn’t mean that we can’t enjoy THESE pancakes any other day of the week. They are healthy, sugar free (depending on your protein powder) and protein rich. Made with Lemon Stevia which gives them a powerful citrus punch. The blueberries, fresh and plump are an absolute must.
Makes 4 – 6 small pancakes with thinner batter.
- 1 scoop vanilla protein powder *The type of protein powder you use my influence the thickness/thinness of your batter.
- 1 rounded TBS sweet sorghum flour (also known as milo flour and for more information on this GLUTEN FREE flour, check HERE)
- 3/4 tsp baking powder
- 1/4 tsp salt
- 1/3 cup egg whites
- 1/4 dropper of NuNaturals Lemon Stevia Liquid *See below for more info on Lemon Stevia
- 1/2 cup fresh, round plump blueberries
Mix all the ingredients together EXCEPT the blueberries. Whip well so there are no lumps.
Heat a skillet over medium heat and add batter AFTER the skillet is well heated. *This is important especially when you have thin batter. If you don’t have a preheated skillet, your batter will continue to spread and make one HUGE pancake.
Cook for about 1 minutes then add some blueberries. Evenly divide blueberries among the cooking pancakes. Note: You will probably be making them in 2 or 3 batches due to the batter consistency as well as your skillet size. Continue to cook for 2 to 3 more minutes then flip and cook about 3 more minutes.
Actually, you don’t need syrup, they are really tasty right from the pan.
Did you celebrate pancake day?
Lemon NuStevia Alcohol Free Liquid is finally here. Once you have add this to your tea or coffee, yogurt, or sparkling water (makes an awesome sugar free soda), you will not know how you lived without it.
We have been requested to come up with other flavors in the past since people rave about our Vanilla Stevia products. Problem was we couldn’t figure how to produce quality flavors. Other flavored Stevia products on the market are weak. We didn’t want to put out a product unless it REALLY tasted great. We did it. Orange coffee is awesome. Add our Lemon NuStevia to tea and you will REALLY taste the lemon.
For individuals that are sensitive to alcohol, here is a product especially for you. For everyone else, the unique sweet taste that the glycerine imparts makes this a favorite of many NuNaturals Stevia users. The Alcohol Free Extract has a taste that is mellower than the alcohol based liquids.
BIG TIP: Combine Lemon NuStevia with Vanilla NuStevia for an outrageous taste combination.