#THSGetsFaster Week 8

 Posted by at 6:00 am  fitness
Jul 272015

This “Easy as Breeze” post is sponsored by Almond Breeze Almondmilk as as part of my participation in the Blue Diamond Tastemakers Program. For more “Easy As Breeze” recipes made with five ingredients or less, visit Almond Breeze on Facebook, Twitter, Instagram and Pinterest.


In the spring of 2015 I set out with a goal to get speedy, aiming to PR each of the common race distances I’ve crossed the finish of thus far [5K, 5-mile, 10K, 15K, half marathon]. I decided to document the process of my training, hoping that it will help to keep me accountable to train strong.  Up first, I’m chasing the train to 5K PR city – currently at 29:35.  This is week eight.

Monday July 20 – Sunday July 26
Total Miles Planned: “put on my shoes and run some miles, at least once before the weekend and at least once during the weekend.” – #THSGetsFaster Week 7
Total Miles Ran: 3.3 ran // 3 walked // and I made my goal of running once before the weekend and once during the weekend, too.


Favorite Run: Sunday I did a half mile walk for both my warm up and cool down, with 2.3 miles of wogging intervals. I kept with 5 minutes jogging to 2 minutes walking and ran each interval as prescribed.  It was hot and sticky, and I got sweaty in about 37 seconds of running, but there was a slight breeze as I ran that definitely helped the experience.

Least Favorite Run: Thursday night I walked two miles and then REALLY had to talk myself into running one, too.  I just ran steady to get it over with and when it was done, I was DONE.  Some times when I set out just for one mile, I end up finding my groove and running a few before calling it quits.  But other days you just aren’t having it, ya know? Thursday I wasn’t haven’t it.

Other Workouts: Post run stretching on Sunday and a few walks around the neighborhood, but only one on Thursday was fitness-focused.

Listening Notes: I have a long backlog of all my favorite podcasts after having house guests this month.  I was catching up on Extra Hot Great and Pop Culture Happy Hour while I ran last week.

easy as breeze

Fueling Notes:  It’s no secret I love fall running, but running in the summer heat has become a much more manageable habit now that I’ve found some things that work well for me. One thing that helps me on my quest to cool down is my post-run smoothie.  It’s key for me to keep these SIMPLE and the recipe below totally fits in the “Easy as Breeze” celebration Almond Breeze is hosting this month.

After talking with Melissa about whey protein powder during our Protein Partners podcast episodes [you can find them here if you’re looking: #1, #2, & #3] I finally purchased a few small packets I found at CVS when looking for something to get for Nick’s Mom, Kathleen, to use in her daily breakfast smoothies while she was visiting.  I was pleased to see that my local CVS had four flavors in individual serving packets – chocolate, vanilla, cookies & cream, and strawberry.

I only use half a packet of the powder in this smoothie, because paired with the protein in the Chobani, I hit my goal of 26-30 grams without needing to use the entire packet.  I also like to add a Stok Espresso shot if it’s a weekend smoothie and morning run, as I prepare to kick-butt on my To-Do List.

Post-Run Pre-Productivity Smoothie


  • 1 medium frozen banana
  • 6 ounces Greek yogurt of choice [I used Chobani 0% vanilla with these]
  • 1 shot of espresso
  • 1/2 serving of chocolate whey protein powder
  • Chocolate Almond Breeze


  • Break frozen banana in 4-5 pieces and place in single serve blender cup.
  • Add yogurt, espresso, and protein powder.
  • Add Almond Breeze to fill line.
  • Blend until combined. 
  • Optional re-blend: I find that once everything is blended I can add a bit more liquid and re-blend for a thinner, smoother consistency. 


#THSGetsFaster Reflections: I did get around to writing out a #THSGetsFaster Phase 2 training plan for the next eight weeks. The truth is, I know I do better when I have a plan laid out with the intention of “crossing off” each run as I conquer it. 

I’m keeping things pretty low-key with week one, looking at 9 miles total spread through four runs.  I’m sticking to the 1 long run, 1 race-specific speed training run, and 2 “easy” runs each week.  I definitely want to add strength and yoga, too, but know that piling on too many goals can totally sabotage my motivation.