Interval Training and Time Out Snack Mix

by Joanne on May 6, 2011

It has been months since I did any interval training. My focus for Boston was all about Tempo, Marathon Pace, and Easy runs. The hamstring and hip would give me problems if I tried to do any intense speed work.  Even after tempo runs, my aches and pains would be aggravated.

Last Tuesday night, I decided it was time for intervals around the college track.  Ted and Shane were my coaches and timed my 400m speed sessions.  There seems to be a variety of ways to engage in interval training and the pundits disagree on the best speed to recovery time ratio.  [See this article].  I simply ran 8 x 1:44 (ave.) for 400m with 8 x 2:50(ave.) for 400m recovery (miraculously, the last 400m was my fastest at 1:42!).  Including warm up and cool down, my total miles were just under 5 1/2.  I was spent!  It was HARD! I decided that intervals were NOT my favorite workout and that, because I didn’t like it so much, I’d just have to do it MORE OFTEN!  That’s the way I am:  If it’s hard for me to begin with, I’ll keep doing it until it gets a little easier.  Think I might be banging my head against a wall on that one?!   Anyway, for those interested, I found a Track Interval Pace Calculator on line. HERE’S THE LINK.

After the workout, I told Ted he really should do interval training for his upcoming Triathlon.  Misery loves company, right?! Angry smile

Workouts this week (still in recovery mode):

Monday: cycle 32 min. Chest/Arms weight wk.out.  Run 5.1 miles hilly, but easy pace.

Tuesday: Elliptical 30 min. 25 min. Bike. Legs/Abs weight workout in the AM.  4 miles Interval running for a total of 5.38 miles after work.

Wednesday: cross train with a 3 mile fast paced walk and a 25 min. cycle. Back/shoulders with weights.

Thursday: 14 mile long run.  Easy going at 9:50 pace. Partly on the treadmill since it was raining when I first woke up.

We are heading off to Naples, FL so all working out will be fun runs, easy peddling, and splashing around in the water. An active but fun vacation.


Why “Time Out”?  Because this easy to make snack mix covers all bases.  It’s great as a workout snack, pre- workout and post workout.  It’s also great as a day before event fuel. It has protein, lots of healthy carbohydrates, and just enough fiber.  It’s even good for a TIME OUT from working out.


Ingredients (10 to 12 servings)

  • 1/2 cup sliced almonds
  • 1/4 cup sunflower seeds (optional)
  • 2 cups Old Fashioned Oats
  • 2 cups Kashi Go-Lean Original cereal (You get 13 grams of protein in each cup!)
  • 1/2 cup dried, juice sweetened cranberries
  • 1/2 cup raisins
  • 1 TBS molasses
  • 1 TBS honey
  • 1 TBS 100% real maple syrup
  • 1 tsp ground cinnamon

Preheat oven to 350 F.

In a large bowl, add all the ingredients in order.

Mix well to coat all dry ingredients with the liquid sweeteners and cinnamon.

Pour the snack mix onto the lined baking sheet (with either parchment paper or non-stick foil *I don’t like spraying aluminum foil with non-stick spray when I’m going to stir the mix. It seems that I would be stirring that non-stick spray into my food. Not good in my mind. )


Spread out into a nice, even layer.

REDUCE OVEN TEMPERATURE TO 325 F.  Bake for 10 minutes.. Remove mix from oven. Stir.  Spread evenly. Put back into the oven for another 10 minutes. Now repeat the process of stirring and spreading for the final 8 – 10 minutes (28 to 30 minutes of baking time total).  NOTE: I originally baked this at 350 F all the way through. The result was nice and crisp but a little too dark. If the mix doesn’t crisp up enough for you at 325 F (it SHOULD), increase oven temp. to 350 F.

Allow to cool.  Keep in an airtight container in a cool place for up to 2 weeks.


Enjoy the snack for protein, carbohydrates, and fiber.


Nutrition based on 10 Servings,

Amount Per Serving

Calories: 199.2

Total Fat: 3.8 g (Saturated Fat=0.7 g, Polyunsaturated Fat=1.9 g, Monounsaturated Fat=1.0 g)

Sodium: 21.2 mg

Potassium: 38.4 mg

Total Carbohydrate: 50.0 g

Sugars:  17.9 g

Dietary Fiber:  6.7 g

Protein: 6.2 g

VITAMINS AND MINERALS:  Vitamin B-6=6.0 %,  Vitamin C=1.0 %,  Vitamin E=9.7 %, Calcium=6.2 %,

Copper=17.6 %, Folate=6.4 %, Iron=15.5 %, Magnesium=17.4 %, Niacin=3.7 %, Riboflavin=4.0 %,

Selenium=4.4 %, Thiamin=17.9 %, Zinc=10.5 %

Do you have a favorite trail mix that you make?
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  • At 2011.05.06 08:13, Heather said:

    I never make granola or trail mix because I can’t keep my hands out of it! It’s a HUGE weakness of mine (one of many). 🙂
    Happy Friday, JoAnne!

    • At 2011.05.06 12:13, Gera@Sweets Foods Blog said:

      I don’t like also interval trainings – but they are necessary 🙁

      This mix is really superb – wonderful healhy snack 🙂



      • At 2011.05.06 13:42, Luau said:

        Ugh! I totally have a love/hate relationship with intervals. They really do hurt. I mean REALLY!!! But you feel so good afterward, in that “I have really pushed the limit” kind of good.

        Looks like you were pretty consistent with them too!

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