Running Like The Wind
April 24, 2010
Wow we ran 16km with the half-marathon group this morning and we were flying! Our long run pace has certainly improved and the goal of my group to run the Ottawa Half-Marathon in 2 hours is within our reach. We all agreed that our speed work with coach Sherry and consistent training has totally paid off.
Here’s a link to the route we did this morning; leaving from our Studio in Westboro
At this point in the training what we eat after the long run becomes very important. Our total weekly volume of mileage is reaching it’s peak and if you don’t refuel well it’s very hard to keep your tank topped up!
One of my favourite post-run smoothies is an adaptation of the Bee Protein Smoothie from Raw Food Real World - a great raw food book. This smoothie is packed with protein and with all the essential amino acids our body needs to build and repair. If you are looking for a 100% Vegan as well as 100% Raw recipe, omit the bee pollen and replace the honey with raw agave nectar.
Bee Protein, adapted from Raw Food Real World
Serves 2 – 4
Ingredients:
- 2 tbsp raw almond butter
- 2 cups coconut water or water (you can get coconut water at all health food stores)
- 1 cup diced mango
- 1 cup frozen diced banana
- 1 tbsp hemp protein
- 1 tbsp bee pollen (lots of protein, amino acids and enzymes, gives you energy)
- 2 tbsp raw honey (unpasteurized so it retains vitamins, minerals and enzymes)
- 2 tsp vanilla extract
- pinch of salt
Blend until smooth and creamy
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Honey isn’t vegan…
Hey Kate: thanks for pointing out that honey is not part of a Vegan diet, to adapt to a 100 vegan recipe, replace honey with agave nectar and omit the bee pollen