Pumpkin Crunch and How Training Has Changed

by Joanne on February 7, 2014

I’ve been fueling my 1 1/2 hour workouts some really good seeds.  See below for the recipe.  But first…about those workouts…

This year I’ve really changed my workouts.

1.  No more getting up at 4 am.  I give myself 30 to 45 minutes more sleep and sometimes even more if I’m only doing an hour.

2.  My weight routine is done FOLLOWING my runs rather than preceding them AND chest/back, arms/shoulders are done on weekends which is why most week days I have more time to stay in bed.

3.  I’m stretching after EVERY run.  Maybe I should stretch before every run but lets just take it one step at a time.   I have never been a fan of stretching but feel it has helped keep my hamstring pain at bay.

4.  I’m getting at least a few miles outside, no matter what the weather, since the dogs have to go out.  If it’s not painfully cold or dangerously icy, I’ll stay outside EXCEPT for speed work.  Speed/Strength days, Tuesday and Thursday, will at least finish up on the treadmill so I can exact my pace.

5. Finally, to stop myself from staying in bed on a planned workout day, I let Zoey sleep upstairs because she won’t let me sleep past 5 unless I get up and lock her outside the bedroom.

So far, the changes are working.  I’m getting it all done.  There is still a long way to go before Boston in April and I’m hoping burn out doesn’t hit too early.

The latest update is a slight ache in my ankle.  After seeing Ted suffer ALL last year with his Achilles injury, I’m going to be monitoring this VERY CAREFULLY.  To be honest, I think it was caused by running on the uneven snowy sidewalks and hope it goes away as quickly as it came on.


Lets snack in a healthy way.  You won’t be able to leave it alone.  In fact, this is my new go to snack.  I put a teaspoon on my hot cereal in the morning.  I’ll snack on it mid morning, put it on my salad, and grab a bite or too if hunger strikes at night.  I love this stuff!

There is one draw back:  Ted likes it too so it doesn’t stay around long.

Sorghum Soup and pumpkin crunch18

10 x  1/4 cup servings

Sorghum Soup and pumpkin crunch5

  • 1 cup pumpkin seeds
  • 1/2 cup dry roasted sun flower seeds, lightly salted
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp. allspice
  • pinch sea salt
  • 2 TBS maple syrup
  • 9 oz chopped dried prunes or you can use raisins.  *Original recipe by Canyon Ranch suggests dried cranberries.

Preheat oven to 325 F. Line a baking sheet with parchment and toast the pumpkin seeds for 20 minutes.

Meanwhile, in a bowl, mix the sun flower seeds, cinnamon, nutmeg, allspice, salt and syrup.

When the pumpkin seeds are done, add them to the bowl to coat.  Stir in the dried fruit. Spread back onto the baking sheet and bake for another 15 minutes. Allow to cool and break into a bowl.

Sorghum Soup and pumpkin crunch16

This particular mixture, with the prunes, remains sticky enough to roll into bite sized balls for easy snacking.

Now, please excuse, as I go purchase my 5 lbs. of pumpkin and sunflower seeds to keep making this stuff.

How often do you change your workout/running routine?

Do you have a recipe that you make almost EVERY week because you and your family just can’t get enough?


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  • At 2014.02.07 18:31, Choc Chip Uru said:

    I am glad your changes are working, I have heard changing your regime is really good for the muscles 😀
    And love this pumpkin crunch recipe – I need it!

    Choc Chip Uru

    • At 2014.02.08 20:59, Tina@GottaRunNow said:

      That snack sounds delicious! Sounds like a good training plan! It’s really important to get the sleep that you need.

      • At 2014.02.09 18:17, Donna said:

        this snack looks yummy!!!!!!!!! something I would really enjoy.

        • At 2014.02.09 18:20, Donna said:

          I just read the recipe off to Dan….gotta have him make me some.

          • At 2014.02.10 08:55, Heather said:

            I love the changes. And I love that you are doing what works for you right now – sounds great!
            Keep up the great work – your dedication is inspiring!

            • At 2014.02.13 11:14, Mary said:

              I’m glad you are keeping a close eye on your foot and staying aware of the possibility of Achilles tendon problems. It’s always a balance between doing enough and doing too much, especially when you are training for something intense like Boston. I’m glad you are stretching every day, that ought to help. I’m getting ready for a big event, too, and I’ve pulled out everything I can think of work through my most recent injuries and still train: stretching, hot pack, ice, massage, and now, PT.

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