11 mile Recap and a New Recipe!

Hello!

I hope you all had a fabulous weekend :)

I arrived back at school this afternoon and finally got a chance to sit down and write this post! Its been a busy weekend for me.

Friday consisted of buying engagement and birthday presents for the sister and spending some time with my mom.

Saturday started off with my 11 mile training run!

What a difference from last weeks run! (click here to read about it)

My week of workouts consisted of:

Sunday: Off
Monday: 45 minute spin class, 45 minute strength training
Tuesday: 5 mile speed work, 45 minute strength training
Wednesday: 45 minutes spin class, 45 minute strength training
Thursday: 5 mile hill work (click here for workout), 45 minute strength training
Friday: Off
Saturday: 11 mile long run outside

Let’s just say that friday was a MUCH needed rest day ;) I think taking friday off is part of the reason why my 11 miler was a lot better this weekend!

I started the morning with the usual pb and banana on 100% whole wheat toast

(I also threw together my post-run breakfast; i’ll come back to that shortly ;) )

I filled my camelback and headed out the door! It was a nice cool morning and the sun was peeking through :)

I completed the 11 miles in 1:38:42 with an avg. pace of 8:58! I ran it faster than last weekend and felt great! I switched up my route this time but still had a good number of hills – they’re hard to bypass in my town!

Mile 1: 8:59
Mile 2: 8:51
Mile 3: 9:10 (up the biggest hill)
Mile 4: 8:55
Mile 5: 9:01 (up hill)

This is when my body wanted more fuel, so I whipped out my Espresso Gu pack and guzzled it down with some water. This is by far my favorite Gu pack – need to order more before the 1/2!

Mile 6: 8:57
Mile 7: 9:00 (rolling hills)
Mile 8: 8:50
Mile 9: 9:03 (up hill)
Mile 10: 8:55
Mile 11: 8:53

When I went back after the run to look at my splits, I couldn’t believe how many 8′s I saw! Back in november, I was running long runs at 9:50 – huge improvement!!

When I reached mile 9 I needed to get my mind off of having 2 miles left, so I started to think about that breakfast I prepared before I left ;)

Usually I like to enjoy filling homemade pancakes after a long run, but this saturday morning was a bit different. I decided to try out a recipe I edited for a school project. We had to take a recipe (I used Giada’s Bake French Toast with Blueberries) and alter it to make it more nutritious. I made a few changes including: swapping out the bread for whole wheat versions, the milk for almond milk, adding in egg whites equivalent to the # of whole eggs, walnuts, and cutting back on the sugar content. Also, my dish can serve 8 people vs. 4-6 for Giada’s. Although it may be fun and exciting to indulge once in a while, it is also nice to have a lighter recipe on hand for that random craving one sunday morning (or in my case, saturday morning).

Here are the nutrition facts for each recipe so you can see how my alterations to the recipe made it more nutritious:

Giada’s: Serves 4-6 508 calories, 12g fat, 5g sat. fat, 54g sugar, 268mg cholesterol, 555mg sodium, 87g, carbs, 4g fiber, 18g protein

Mine: Serves 8  264 calories, 9g fat, 2g saturated fat, 14g sugar, 160mg cholesterol, 282mg sodium, 34g carbs, 4g fiber, 14g protein

When I did these calculations after altering the recipe, I couldn’t believe the difference from just switching a few ingredients! 

My mom, Mitch, and I really enjoyed this breakfast! It is on the menu of potential easter brunch dishes.

Whole Wheat Baked French Toast with Blueberries
Serves 8

Ingredients:

  • Cooking spray for dish
  • 6 large eggs
  • 6 large egg whites
  • 2 cups nonfat milk [calcium fortified]  (I used almond since it was what I had)
  • 1/4 cup pure maple syrup, plus more for serving
  • 1 1/2 tsp. cinnamon
  • 1/4 tsp fine sea salt
  • ~ 1-2 tsp. pure vanilla extract (depending how you like it)
  • 1 large lemon, zested (an orange would be just as good!)
  • 8 ounces whole wheat baguette** or whole wheat challah bread, cut into 1-in cubes
  • 2 cups (12 ounces) fresh or frozen, thawed, and drained blueberries (I used fresh since I had them)
  • 1/2 cup chopped walnuts
  • 3 tsp. brown sugar
** If using whole wheat baguette, I suggest preparing it the night before and allowing it to soak over night. Then pop it in the oven in the morning :)
Directions:
Place an oven rack in the middle of the oven. Preheat to 350. Spray a 9×13-in backing dish and set aside.
In a large bowl, beat/whisk the eggs and egg whites until frothy. Add the milk, maple syrup, 1 tsp. cinnamon, salt, and lemon zest. Add the bread cubes and mix until coated. Pour the mixture into the prepared baking dish. Sprinkle blueberries and walnuts on top in an even layer.
In a small bowl, mix together the brown sugar and 1/2 tsp. cinnamon. Sprinkle over the egg mixture in an even layer (if using baguette and soaking over night, I would suggest doing this right before it goes in the oven).
Bake for 45-55 minutes (depends on your oven) until the top is golden and the filling is set. Sprinkle with some powdered sugar
Serve with maple syrup, greek yogurt, cottage cheese, or topping of choice.
ENJOY!
__
After breakfast, I hopped in the shower and got ready for Michael’s wedding!
We had a 2 hour car ride so I of course packed a snack and took some water for the trip ;)

(cereal with blueberries and banana with chocolate fudge protein almond milk – I also brought a larabar if I needed something for the ride home)


We arrived at the church for the ceremony which was very nice…

Then, we headed to Michael’s mother’s to hang out until the reception! She made her AMAZING cookies – it felt like christmas in march. Her biscottis are out of this world delicious! I of course had my fair share ;) – Such a treat having them other than the holidays! I could go for one right now …

The reception was fun! Chatted with the family and danced the night away :)

Go amy!

Even the little ones were breaking it down ;)

The groom enjoyed his wedding and broke out some awesome dance moves to numerous songs by LMFAO!

It was a fun night. Congratulations Michael and Michelle!

I don’t remember the ride home since I slept the whole time – hehe ;) Running 11 miles and dancing all night wiped me out.
I made a great discovery this weekend, but I will save it for tomorrow since this post has gotten very long!
Enjoy the rest of your sunday and let me know if you try my baked french toast! :)

~ L

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