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)
- Mix the oats, flour, protein powder and pecan nuts together.
- Pour in the milk to combine and whisk with a fork to get rid of any lumps.
- Fry in a large frying pan on a medium heat until the top of the pancake starts to bubble and small air holes appear.
- Gently shake the pan to loosen the pancake (and use a spatula if needed) and then flip it confidently.
- Fry a little longer in the pan. You’ll know when it’s ready when you shake the pan and the pancake moves.
- 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.
- 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
- Blitz the dates and cashew nuts in a food mixer until very finely chopped.
- Add the seeds, berries, peanut butter and orange juice (everything except the chocolate) and blitz again to mix up.
- 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.
- 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.
- Pour over the bars.
- Let the bars chill in the fridge for 1 hour.
- 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.
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.
- Combine all dry ingredients in a bowl.
- Mix in milk and fruit (note: you may choose to add fresh fruit afterwards if you prefer it cold to give a nice contrast)
- 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!|