1/2 Mile Repeats and Zucchini Muffins


It's Wednesday so that means another early morning speed workout and it was tough from the first second of my alarm clock to the last step of my run! I kept reminding myself I will not get faster without running faster and I had friends to suffer through it all with me.

Today's Sunrise Run...
  • 1 1/2 mile warm up
  • 1/2 mile speed and 1/4 mile easy/recovery
  • Repeat x 4 My times: 3:19, 3:17: 3:10, 3:20 
  • 1 mile cool down

I saw this today and it was perfect for this morning's workout...


And now for my new favorite baking creation (and it isn't even pumpkin!)...
Zucchini Banana Mini-Muffins  Gluten Free, Vegan, Refined Sugar Free  
(Adapted from My Green Diet)
Ingredients:
  • 1 cup oat flour (can grind your own with whole oats)
  • 1/2 cup coconut flour
  • 1/8 teaspoon fine sea salt
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 2 teaspoons ground cinnamon
  • ¼ tsp stevia
  • 1 banana mashed
  • 3/4 cup applesauce
  • 1 Tbs coconut oil melted
  • 1/8-1/4 cup maple syrup
  • 1 tsp vanilla
  • 1 cup finely grated zucchini (about 1 medium unpeeled zucchini)
  • ½ cup finely chopped almonds, optional
  • ½ cup raisins
Directions
Whisk together the flours, salt, baking powder, baking soda, stevia and cinnamon.
In a separate bowl, mash banana and mix in applesauce, vanilla, maple syrup and oil. Add in the zucchini; mix. Combine wet and dry ingredients. Add raisins and nuts mix until just combined.
Fill the lined or sprayed muffin cups 3/4 full with the batter. Bake in 350F preheated oven until light golden, 15-18 minutes. Cool for 5 minutes. Transfer the muffins to a wire rack to cool completely.

*These would be great with shredded apples subbed for zucchini and add a little nutmeg.

Comments

  1. Suz and AllanAugust 15, 2012 at 11:49 AM

    Great job with your speed work this morning!

    ReplyDelete
    Replies
    1. Coach JenAugust 16, 2012 at 4:09 PM

      Thanks, I wasn't feeling so good about it at the time but after seeing my times I guess it wasn't too bad :-)

      Delete
  2. Vicky CookAugust 15, 2012 at 8:28 PM

    nice work, it's so much tougher at early o'clock! I like the quote, a LOT! keep on pushing :)

    ReplyDelete
    Replies
    1. Coach JenAugust 16, 2012 at 4:08 PM

      Early morning is tough, but meeting others really helps :-)

      Delete

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