5:30 workout was a success! My friend Ben and I ran next to each other during our 50 minute tempo run and randomly high-fived. It.was.awesome. 😉
Pre-workout fuel: Light English muffin + peanut (flour) butter. There’s another half but the picture wasn’t as cool. I tried to get some more color, hence the coaster.
50 Minute Tempo Run
0-5 minutes @ 4.2 mph
5-15 minutes @ 6.7 mph (8:57 mile)
15-35 minutes @ 7.2 mph (8:20 mile)
35-45 minutes @ 6.7 mph (8:57 mile)
45-50 minutes @ 4.2 mph
Followed by abs, a protein shake and a brisk (COLD) walk home.
Dinner was prepared in a jiff. Stir-fry!
In the mix
- 1/2 cup brown rice
- Broccoli, peppers, carrots, onion
- Crock pot chicken
- 2 tbsp teriyaki sauce
I was craving something sweet and didn’t want any ff pudding. I thought I was just going to have to pass on dessert but then I remembered the recipe for cake in a mug! I altered the recipe just a bit.
In the mix
- 2 tbsp whole wheat flour
- 1 tbsp sugar, 1 tbsp Splenda
- 1.5 tbsp skim milk
- 1 tbsp apple sauce, .5 tbsp oil
- 1 egg white
- 1 tbsp coco powder
Microwave on high for 2 minutes. I topped mine off with a little powdered sugar and raw coconut.
Sweet tooth satisfied! This would have been PERFECT with some ice cream or frozen yogurt. Next time 😉
Have a great night!