Recipes

Power pancake

Nutrition facts: 870 cals; fat 31g; carbs 112g; protein 35g

  • 25g porridge oats
  • 75g self-raising flour
  • 10g chopped pecan nuts
  • 10g pure protein powder (I used Pulsin pea protein)
  • 250ml whole milk
  • 20g almond butter
  • fresh fruit (I opted for half a pear, a kiwi and 2 passion fruit)

Method:

  1. Mix the oats, flour, protein powder and pecan nuts together.
  2. Pour in the milk to combine and whisk with a fork to get rid of any lumps.
  3. Fry in a large frying pan on a medium heat until the top of the pancake starts to bubble and small air holes appear.
  4. Gently shake the pan to loosen the pancake (and use a spatula if needed) and then flip it confidently.
  5. Fry a little longer in the pan. You’ll know when it’s ready when you shake the pan and the pancake moves.
  6. Spread with your nut butter of choice and scatter fruit.

Cashew & date energy bars (recipe makes 16)

Nutrition facts: 189 cals; fat 10g; carbs 21g; protein 6g

These make great energy bars for runs and are very easy to make. You can tailor the ingredients to add different flavours as suits.

Ingredients:

  • 200g dates (stoned)
  • 150g cashew nuts
  • 2 tsp goji berries (optional)
  • 2 tsp chia seeds
  • 2 tbspn peanut butter
  • zest and juice of one orange

Method:

  1. Blitz the dates and cashew nuts in a food mixer until very finely chopped.
  2. Add the seeds, berries, peanut butter and orange juice (everything except the chocolate) and blitz again to mix up.
  3. Spoon mixture into a tray (lined with baking paper) and flatten out. I prefer to use a smaller tray so the bars are thicker and more sturdy.
  4. Melt the chocolate in the microwave. Heat on full in a microwaveable bowl for 30 seconds. Take out and stir and put back in for 10 seconds at a time until it’s fully melted.
  5. Pour over the bars.
  6. Let the bars chill in the fridge for 1 hour.
  7. Chop them up and then store in the freezer. I actually quite enjoy eating them frozen (and they transport more easily in a pocket or running vest / backpack) but defrost as you see fit.

Power porridge

Nutrition facts: 917 cals; fat 43g; carbs 101g; protein 26g.

  • 100g porridge oats
  • 1 tbspn chia seeds
  • 4 Cashew nuts
  • 4 Pecan nuts
  • 1 square (10g) dark chocolate (Lidl do a great 95% version)
  • 80g Frozen cherries / blueberries
  • 250ml whole milk
  • Note, if you want to make this less calorific take out one type of nut (-100 cals) or substitute the whole milk for a lighter alternative.

Method:

  1. Combine all dry ingredients in a bowl.
  2. Mix in milk and fruit (note: you may choose to add fresh fruit afterwards if you prefer it cold to give a nice contrast)
  3. Microwave on full power for between 2-3 mins depending on microwave power and preference on temperature of porridge.

Books to improve your running

The Art of Running Faster by Julian Goater (Amazon link)This book opened my eyes up to structuring your training throughout the year to peak for events. I have not mastered this yet! Lots of tips on session types.
The Big Book of Endurance Training and Racing by Philip Maffetone (Amazon link)This book really reinforces the point of running more slowly to increase your aerobic fitness effectively. I only read this in February 2020 but I’m already hooked on ‘the Maffetone test’.
Eat & Run by Scott Jurek (Amazon link)A wonderful memoir about some of the hardest races on the planet and how to redefine your limits. Matching your training to the upcoming race, tips of running form and a range of vegan recipes all bring some practical advice to an enjoyable tale.
The Cool Impossible by Eric Orton (Amazon link)The style of writing for this book (story-telling) will either work for you or it won’t – it didn’t for me! That said, the analysis and guidance buried within it looks spot on, in particular the focus on running-specific strength training, especially foot strength, and an approach to sort out your diet. Also it includes a scientific method to training with reference pace / HR charts. Well worth a read!

Web links

Yoga: deep hip openers (link)This is such a satisfying routine to do if you feel tight in your hips / pelvis. Take your time on the stretches.
pistol squat progressions (link)Some great progressions and regressions to work improve your pistol squats