Thursdays are for tempo runs

Exciting Announcement: The folks at CSN stores have offered to sponsor a give away for Runner’s Kitchen readers. The CSN family of stores feature a wide variety of cookware, small appliances, kids furniture, home decor, and unique gifts. Full details at the end of the post 🙂

After months of saying “I really need to try that” I finally made one of Gina’s breakfast cookies. I combined 1/3 cup oats, 1/2 scoop chocolate protein powder, and a Tbs of nut butter in a small bowl. Then I added 2 Tbs milk, a whole mashed banana, and a sprinkle of mini-chocolate chips. I pressed the mixture into a tupperware and let it sit in the fridge overnight. This morning I devoured the cookie-like treat with a spoon. I was worried that I wouldn’t like it, but it was delish!

breakfast cookie

My mid-morning snack was a cup of cream on top maple yogurt. Mmm, full-fat dairy tastes delicious.

Brown Cow Cream Top Yogurt

Lunch was a repeat of Tuesday night’s dinner: Raw Tabbouleh!The lettuce cups made eating at my desk a little messy, but it was worth it. This recipe is such an easy way to sneak in extra veggies. Yay, cauliflower! I ran out of dried apricots, so I used dried cherries in today’s version. Raisins would work nicely, too.

Raw Tabbouleh

Raw Tabbouleh

Afternoon snacks included a juicy granny smith apple, nature’s path maple pecan granola bar, and a cup of instant oatmeal before CPTC practice.

apple and granola bar


Err…there may have been an un-photographed cappuccino this afternoon as well. My name is Megan and I love coffee.

After I busted loose from the office, I skedaddled home. I quickly changed into my running gear and set out for the park. After a ~3 mile warm-up, I met up with the rest of the team. Tonight’s workout was a toughie: 10K tempo run @ 1/2 marathon race pace (including not one but TWO loops of the Harlem Hils, yikes).

I finished in 44:40 (~7:12 pace) and I ran fairly consistently. Mile 1 was ~7:12, Mile 2 was around 7:13, First 5K was 22:27, last mile was around 6:44 pace. Except for the last mile (downhill) the run was very hilly – we headed up the West side, completed 2 sets of the Harlem Hills, and then ran back down the West side. The first half of the run was “comfortably hard”, but I’d say that the second half was just plain hard. Luckily, my actual 1/2 marathon pace will be about 10 seconds per mile slower. Still a little VERY nervous…running sub 1:37 for the half is not going to be easy. 2 miles cooldown. 11.5 miles total, holy mileage!

    As uaual, I got home late. And hungry. Dinner was fast – romaine lettuce, gardein “chicken” tenders, tortilla chips, shredded cheese, and salsa all thrown into a bowl and devoured in 5 minutes flat.


    And dessert? Of course! I finally got my hands on some Edy’s limited edition thin mint cookie ice cream so I had a bowl of that garnished with a girl scout cookie! So good, I went back for seconds 🙂

    Thin mint ice cream

    Have you been salivating over Gena’s banana soft-serve? Want to try your hand at my raw tabbouleh recipe? Well, you’re going to need a food processor to make those recipes! To enter to win the Cuisinart food processor, leave a comment telling me the first recipe you’d make with the new gadget. I’ll pick a winner on Sunday night (March 14th). Good luck!

    food processor

    • I would use the food processor to make my favorite soup, Sweet Potato and Butternut Squash Soup from the New York Times Recipes for Health series. It is soo good, and I can make it with local ingredients here in Wisconsin! You can find the delicious recipe here: .

    • I am in desperate need of a food processor! The first thing I would make would be hummus! Followed by about 20 other recipes – I would eat a ridiculous amount of food the day I got it 🙂

    • Mirtha

      I’d make my own almond butter! yum!

    • Amy

      Banana Soft Serve! I’ve been eyeing that for months! 🙂

    • Kelsey

      i’d make my dad’s homemade salsa!!!

    • Amy

      Banana soft serve would be my first on my list of things to make, and then I’d be using it for every meal for the next week!

    • Natalie

      I’ve been holding out on buying one of these but would love to make homemade veggie burgers with black beans, red peppers, spinach, mushrooms, oatmeal, garlic and onions…. way too much chopping to do by hand but it would be so easy with a food processor!

    • Carl

      Tough call, but I’d start with Megan’s tabbouleh, then whip up some hummous, followed by some banana soft serve for dessert.

    • Shannon

      What an amazing giveaway!! I think I’d make some pesto and some almond butter, lots of almond butter. 🙂

    • Caroline

      i would make hummus first!! yummm. and then probably veggie burgers and almond butters.

    • Amazing job on the 10K tempo run!

      The first thing I would make with a food processor would be banana soft-serve. It would be a great way to quell my calorically dense ice cream obsession.

    • kim

      I love hummus, so definitely that 🙂

    • I would try homemade salsa. I’ve never made it before.

    • susitravl

      I would make homemade granola bars.

    • Dani Sturtz

      I would make gluten free, vegan key lime pudding 🙂 or coconut frozen yogurt 🙂

    • I would make homemade coconut butter!!

    • Sarah

      I’d make Raw Chia Seed Energy bars — recipe from Vegetarian Times.

    • Hi there, just stopped by doing some research for my Cuisinart site. Lots of information out there. Wasn’t what I was looking for, but cool site. Cya later.