Wednesday, April 20, 2011

Training Update and a Chocolate Milkshake

Last week's training was great, I got in all my miles (26 miles) and felt pretty happy with it.  I got in my 10-miler on Saturday and 4 miles Sunday. I had started noticing a "heavy" feeling in my legs, that I decided to ignore. (of course)  This week I started out with my XT day on Monday.  I did a bodyrock workout that looked like this:
  • Sandbag Step Ups/lunge Combo-20 sets for time
  • Pike Jumps & Push Ups combo-30 second intervals, 10 rest x 6
  • Crab Toe Touches-50 reps for time
And then I added 3x1 minute wall squats, and 3 sets of 75 bicycle crunches.  Oh and that killer push-up challenge.  I did my push-ups for that too.

Tuesday I ran 5.5 miles at a 6:54/mile pace.  And then I e-mailed Tara about how I could still get my workouts/mileage done, but my legs still felt really heavy and tired just about all the time.  She recommended I take an extra rest day this week, so today I was supposed to run an easy 5 miler and strength train, but I am giving the legs a rest.  This isn't easy for me, I get really antsy on rest days(especially unplanned ones).  I always get nervous I'm going to jeopardize my fitness in some way and I won't be able to run as efficiently tomorrow or something.  This is ridiculous, I know that.  And I also know that it is super important to listen to your body. So I'm resting the legs, and preparing for the rest of the week.  On the agenda for tomorrow is 6 miles w/ 6x100 meter strides.  Oh and just because I can't work my legs, doesn't mean my upper body gets a rest!  I did my push-up challenge (5 sets of 25, 29, 25, 25, 36=140 total), 3x15 bench dips, 3x10 (mostly assisted) pull-ups, and I'm going to get to my abs in a bit.

Now onto the part you've all been wondering about--a Chocolate Milkshake.....

I didn't really drink a chocolate milkshake, but I promise it tasted VERY similar to one.  Who would have thought that adding egg whites to a protein shake could give it the consistency of a milkshake?  Thats right, I said egg whites in a smoothie, just trust me on this one and give it a try.  One of the girls in the Fit For Life group I belong to on facebook (amazing group of super supportive girls, I recommend it if you are on facebook) mentioned that she put egg whites in her protein shake, and so I thought I'd give it a try.  I was not disappointed.

Chocolate Protein "Milkshake"
-1 scoop vanilla protein powder
-1/2 banana
-1 TBS Cocoa powder
-1 TBS ground flax
-2 egg whites
-water or milk to make it a consistency you like
-2-3 ice cubes

The first time I made it I didn't use any water, and it was super thick(like I could have eaten it with a spoon thick).  It was delicious like that, but it only filled up about half a cup and well I like my smoothies to be bigger that that so the second times I added 1/2 cup of water to make it a little bigger.  It wasn't as thick, but still yummy.  I'm going to experiment with some soymilk or almond milk next time.  It would also be delicious with a scoop of peanut butter!


  1. i make this exact thing all the time!! :D soo yummy

  2. Another yummy protein shake!

    I agree about listening to your body! It's when it surprises you with nonsense that I can't stand. :)

  3. Erin you are one fast chica!! Sub 7 min/mile pace for +5 miles?! And, your legs felt sluggish?! wow!

    I want your sluggish legs!

    Thanks for sharing this delish chocolate shake recipe--I'm going to have to try the protein packed yumminess!

  4. wow you're so fast!

    thanks for the smoothie recipe - i'd never thought to put egg whites in one before. sounds a little weird, but i'll take your advice and give it a try :)

    if you still want to try bikram - the nashua studio is offering free classes all day saturday (the 23rd). i can't go because i'll be in MA with my family, but you should check it out if you're still interested!

  5. Thanks for your encouragement Erin!! I truly value your comments! I hope you hae a great week!!