Funky nut peanut butter protein balls

Honey, sea salted, chia, vanilla peanut balls

150g crunchy sea salted funky nut peanut butter

100g honey

50g oats (whole oats) 

3 tablespoons chia seeds (soak overnight in water to activate them)
1 teaspoon vanilla extract
                                                                             

 

1.      Heat peanut butter and honey in a pan, and then stir to blend.

2.      Add rest of ingredients and stir in. Dough will be very stiff.

3.       Make little balls. Place into fridge to harden up.

Cinnamon and cocoa peanut butter balls (similar to the above recipe)

150g funky nut smooth almond butter

100g honey

75g instant oats

2 tablespoons of cinnamon

2 tablespoons of cocoa

1.      Heat peanut butter and honey for 30-40 seconds in a microwave-safe bowl, and then stir to blend.

2.      Add rest of ingredients and stir in. Dough will be very stiff.

3.       Make little balls. Place into fridge to harden up.

Chocolate peanut butter  (these are more of a treat, hahaha)

140g Rice Krispies

500g icing sugar

375g Funky nut crunchy peanut butter

250g butter

375g dark cooking chocolate

75g coconut oil

1.      Place rice cereal and icing sugar into the large bowl together.

2.      Place butter and peanut butter into microwave until melted; mix together with the dry ingredients until mixed well

3.      Make into small balls and place in fridge to set.

4.      Line 2 large baking trays with foil.

5.      Melt chocolate and coconut oil. Dip the peanut butter ball in this mix until coated, refrigerate until set.

Protein peanut butter balls - (sugar from the dates)

120 g fresh pitted dates

100g cup rolled oats

1 tablespoon Protein (flavoured if you like)

150 g funky nut tiger and cashew peanut butter 

1.      Combine dates, oats, Protein into a food processor (can do by hand, but will need to soak the dates in boiling water the night before to loosen them up).

2.      Mix through until the mixture looks like crumbs and dates have mixed through the oats.

3.      Pop it all into a large bowl, and add the nut butter. use water if needed to mix into a dough.

4.      Makes 12ish balls depending on size.

5.      Store in the fridge until you want to eat.

Veganuary success!

To sum up this month so far I would have to say it has been very interesting, enlightening and experimental. I have to admit that I had my doubts about the whole vegan diet, especially at the beginning when the sudden realisation hit home that I would not be able to eat eggs or mean. In addition, it was safe to say that most people I spoke to about it also had their doubts. Many still do. However after a very successful month of being a vegan (with a few slip-ups I must admit) I can safely say that this is defiantly a safe way to live, sometimes inconvenient but still very sustainable even for an endurance athlete.

I feel that people react to different foods and peoples diets change on how they might adapt to food types and groups. Recently carbohydrates have been getting a lot of bad press and over recent years, I have avoided them thinking that, a higher fats diet would be more beneficial, truthfully this did not work and I caused more damage than good. I have recently tried to include more carbohydrates in my diet and with this experimental vegan diet, it has allowed me to do this. It is safe to say it has paid off, I have more energy, feel cleaner and healthier. In the month of cold weather and illness (I work in a school so there are many germs flying around), I have been able to stay healthy and actually get stronger. Protein can be an issue, but with the use of Pulsins rice and pea proteins and there fantastic and very tasty protein bars I have been able to ensure that there has not been a day where I have gone without enough protein. I have also been experimenting with snacks, because without eggs it has been a new process for me, I have had to try to find new recipes because eggs are usually a staple in most cake recipes. It has been a lot of fun and I have had to be more mindful and open to new ideas. I have been using a lot of funky nut company peanut butter to also ensure that I get enough protein...the products are fantastic and they have some really original ideas.

 

http://funkynutco.com/shop/vegan-18-pounds-nut-butter-deal/

One area I have cut right down and has resulted in felling a huge benefit has been cutting right down on refined sugar; many sugary treats have either dairy or eggs in them so are not vegan. Before Christmas and throughout December, I must have eaten sugar every day, and I was becoming a little reliant on it. I could sense when I was low and wanted more sugar and this was not good for training. Since coming onto the vegan diet, I have been able to kick the habit, although the first few days were tough, and now feel much better. I have been replacing more sugary snacks with snack that pulsin make, and I love the products so much.

http://www.pulsin.co.uk/vegan.html

One real big reflection I have had has been that eating meat is sometimes just an easy fix and does not have to be the only way to maintain a healthy life. The majority of the world eat meat, and will continue to do so, I will most likely continue to eat chicken and salmon, but I certainly will not eat the same quantity I did before it at all. I have become more mindful with where I can get my mean, organic and fresh, well treated and not processed will mean that it is better quality and this is what I will search for in the future.

It is the season for xc and cold training...

It has been a little while since I have written a blog and this is due to needing a little break from things, now this for me never ever means a complete break from training, I don't ever need a complete break, I don't think I could do it to myself. Everyone needs to do what they feel is best for them, and a break for me means turning all the gadgets off and just train for a couple of weeks without facts and figures. This might not be in all disciplines but usually does. I had a couple of weeks after storm the form to just chill, and it really helped. I went on holiday and started everything back up, came back, got a chest infection, stopped again and now we are back rolling with things.


Going away to Spain cycling during November was one of the best things I have done. To get that last bit of sun shine before the British aut/wint weather hits was wonderful. I had a great time and got some very good miles in out towards Calpe, Benidorm way. The climbing was bit and most enjoyable, the weather was magical and hot! I loved every second of it. Running with shirt off and watching the sunrise in November on a beach was out of this world!

Sun sun sun!

It is the season for xc and at this time of year all I am trying to do is make sure I don't get injured and keep on running. I have been injury free for almost 8 months now and I can really tell. The key to improving is consistency...keep pushing away and working hard. Also running with some amazing runners in Cheltenham grounds me every time, as I struggle to held onto paces during sessions. They are incredible and can run so fast. It is fantastic training and I love and hate every seconds of it.  

Croome Capability Canter xc  

Croome is a race that sells out within 2mins, it is an iconic place to race as it is a national trust site and I must say the coffee and cake after it exceptional! The race is always packed with a range of athletes but I must say you never know who will have signed up. The race day conditions were great and I went out hard and tried my best to stay away, and it worked. Below is the race report.....

A WORCESTER Athletic Club runner broke the course record as Black Pear Joggers hosted the Croome Capability Canter over 6.5 miles.

Winner Dan Geisler smashed the previous record of 39 minutes 46 seconds, held by fellow Worcester club runner Paul Scriven since 2011, by more than one minute with 38.43.

His fine performance could not be diminished by favourable weather conditions at Croome Park.

The event, led by race director Claire Shacklock, sold out all 350 places at the picturesque venue designed by renowned landscape architect Capability Brown 

http://www.worcesternews.co.uk/news/14947630.PICTURES__Worcester_runner_Dan_smashes_course_record_at_Croome_Capability_Canter/

https://www.nationaltrust.org.uk/croome

Well it wouldn't be the winter without some more baking and with some new support from and amazing company called FUNKY NUY CO. There peanut butter is great and the flavours are fantastic. The range in phenomenal and delicious, which is the most important thing.

FUNKY20 gives you 20% OFF!

http://funkynutco.com/

These homemade peanut butter cups are delicious and made with FUNKY NUT peanut butter and PULSIN choc chip drops. They became festive but are great any time of the year, they also have no refined sugar!

Pea and rice protein are a fantastic combination and add perfect amount of essential amino acids for recovery. They are perfect for vegans and veganuary which I will be taking part in. To give up meat and animal products for a whole month will be a new experience, but hopefully an insightful one!

Entering into the festive period for me actually means more time for training and recovery, which is always a balancing act with work. Training longer and recovering longer building some good strength ready for the 2017 seasons.

STORM THE FORT

Where has the season gone....I still remember thinking about doing my first ever 70.3 and now I have completed 2 and also most recently the longest race of my life. The season has zipped by and the night and mornings are dark again,  the weather is cooling off and the season of good will and celebration is in sight (oh how I do love Christmas). Autumn is a magical time of year with lots to look at and many exciting things happening! 

STORM THE FORT DUATHLON 

What a race....

Truly one of the most challenging races I have ever been involved in. Tough from start to finish, fast, tactical and very fun!!! 

The start went off as usual, and with a front pack of 5/6 runners is was always going to be hard to know just how much to put in during the first run. It was a half Mara trail run and to be honest it was enough on its own! Hahah. The pack broke into 3 and stayed that way for the whole race. Chopping and changing throughout. I was leading the first run coming back towards T1 by around 30 seconds, but with all the up down motion I needed an un planned toilet stop and then I watched 2nd and 3rd run past! Very annoying, as I know they were both stronger on the bike than me.

A quick transition brought me back some time and onto the bike leg. Starting with a climb out of Clun, it then leveled out but not for long, before a 3k long ascent up the Kerry Ridgeway.  After 55k came two of the biggest climbs I have ever encountered in a race, one after another, leg sapping to say the least. The first climb just went on and on. After 80k on the bike I started to feel broken and keep looking back expecting to be passed but every else was struggling just as much. Coming into T2 without being passed on the bike was a great feeling, it meant I could just chase the front two down. Although with legs like lead after the toughest first run and bike segments I have ever completed in a duathlon it was going to be hard. I ran at what felt like a snail’s pace to begin, and up yet another hill (felt like a mountain). I clawed back a lot of time on second place, and coming over the last hill I start to chase him down to the finish and the sprint is on, but he had a kick left and held on.

 

The race was epic and one for anybody who likes a challenge, it most certainly lived up to being one of the toughest, if not the toughest LD duathlon in the UK. The feeling at the finish was of pure accomplishment and achievement!

It's been two weeks and my body still isn't quite there, training however is back to normal and now onto winter challenges, xc and building for 2017! But first....some warm cycling in the mountains of Benidorm!!! 

 

Vituvian age group disappointments....

To be honest with myself this is the first time I have really wanted to even think about writing about just how disappointed I was with my performance at the national 70.3 champs....it's taken a lot of time to really want to reflect. 

After a great summer of training I was able to carry some great training through, ran, cycled and swam better than ever. But...I was tired and was ready for a taper. Now as a lot of athletes do, they overload, train hard and rest the week before and event. But I was in pain and deep in fatigue. Too deep! But was confident that the taper would suffice...but it didn't. I went into the race at that I thought was a fresh state, but it wasn't. I could still feel my legs are not great but I hoped that it was the weather and nerves makes me feel rubbish. 

The weather oh the weather...it rained from the 6am sign on until, well until the next day! Biblical weather, horrible rain and at times cold. Just not nice racing conditions and made worse as I felt like I was struggling! 

Swim - this actually went okay, fastest I have swam a 1900m open water before and even involved getting out the water and run across the jetty and back into the water. 

Bike - this is where it all fell apart. I literally felt like getting off! The actual pain in my legs was almost unbearable, I just new it was going to be a long day on the bike during the first 10miles. My legs were just not there, i was soaking wet and feeling very sorry for myself. My power was low and my legs were heavy, things were not good at all. I was elated to get off the bike, but just didn't know what my legs would have. 

Run - only saving grace of the day. I did the 21k in 1.19 and some change. How this happened after struggling on the bike so much I don't know. The rain continued to pour down, but I just carried on running the faster I ran the sooner it would all be over! That's all I kept thinking! 

All in all not what I wanted at all, at all, at all! And as a wise girl said, you only feel you are as good as your last performance and in my eyes at the moment I am struggling! 

Anyways, one more race left for the season 9th October, tomorrow! 

Storm the fort duathlon. 20k run-100k bike-11k run! Gonna be a mega day out 5+ hours, but as log as I race well and am happy with my performance then that is all I can ask for and I will be happy. Only time will tell. 

http://stormthefortduathlon.com

National champs was such a shame, I am happy with my year 10m, 25m tt lbs. 10k pb and consistent performances. This was the worst perpfmance of the year, just one to love on and forget! 

Move on and stay strong....tomorrow is another day! Literally the day! 

Summer summer summer....

The summer is drawing to a close, but hopefully not too soon. The focus of the last 2/3 months has been the vituvian triathlon 10th September and things have been building well. I would say that I am running, swimming and cycling faster than I have ever and that is a nice place to be in. 2016 has been a healthy and strong year. Building well and it's allowed me to keep focused and make improvements. 

Improving my swim has been a focus of the summer and I have been able to do this swimming with groups and other faster individuals than myself. It has been hard by seeing the seconds fall off reps if a great feeling indeed. Literally just hitting the pool and trying to hang onto people's feet in front of me has allowed me to improve and become a stronger swimmer and boy it was needed! 

My running had also made improvement and I have been able to do this by running more and more with faster people, running with a very special group in Cheltenham has been tough, very tough at times, but meant I can make improvements. Training with faster people and just pushing yourself will allow you to improve. Train hard, recover and go again. In real terms it is simple....but we all know it isn't that simple. 

Pershore plum 10k 

This was a very fun event, and a great smash fest with a great runner named Ben Jones. He is a local runner I know well and always knew that he was going to be fast. I was just surprised I was able to hold on and stay with him until the end. Ben is a great guy and I was more than happy to bow out of the last 0.5k for him to take a deserved win. After the first 2k I was about 10th, the race as they normally do always start very fast and my leg speed due to a rather lot of training recently was not quite there, but as the race progressed I was able to just find a rhythm where the others didn't and they slowly dropped off. Before I knew it there was only 3 left. 2 in front and me, I slowly closed the gap and at 6k I was actually leading the ace. I was out in front and trying to lose the other two, but this did not happen. Ben stayed with me and we ran it in for the next 4k together. 

The course was rather windy and bendy and mixture of grass and road so not a quick 10k by any means. But a great effort and was nice to just run a 10k race with a friend and finish with a worc ac 1/2! 

Something I have been using of late to optimise performance has been TRUESTART coffee. It allows you got get the right amount of caffeine without under or over using it. 3mlg of coffee it the optimum for performance and training and with there measure scoop supplied you can make sure you get this correct every time. It taste great which helps a lot aswell....although this means you want to drink it too much. It's available in Holland and Barrett's. 

Recovering from races and training has been number 1 this year and Pulsin have helped me do this supplying my every month with great protein bars. 

http://www.pulsin.co.uk

Bredon sprint triathlon 

This race for me was just more about swimming with a group and transitions, but still and always will give it my all. The swim went really well and actually came out of the water in a half decent position for once. But bike legs were not there at all and found every second of the bike really tough! The run was similar and felt very hard. But it was a happy day due to the fact I was able to swim faster than every and gave me great confidence moving forwards towards the vituvian in September. 

The summer on a whole has been great and I feel that this year I have actually made the most of it. Baking and training has been top of the list. 

I have had the opportunity to train with some great people and really enjoy it. I have been out and about with my coach Matt Bottrill

http://www.mattbottrillperformancecoaching.com/#!blog/i73a1

teaching me lots....man alive he can really ride a bike. Alan Murchinson, Mr Performance chef himself, 

http://www.performancechef.com

showing me how to time trial and cooking me great dinner and also meeting Vicky Gill, who makes great Bircher for breakfast! 

I have also had lots of interaction and great support from echelon cycles 

http://www.echeloncycles.co.uk

they have been great all year, always there when I need them.

Now attentions look to the last few hard sessions and then a taper for the biggest race of the year the Vituvian triathlon.

1900m swim

52mile bike

21k run

Cacao, Peanut butter and dark chocolate slab

This recipe is a slight adaptation of many that I have seen. It uses some fantastic quality ingredients that I love and some new ones that Pulsin have been able to supply me with to have an experiment and come up with a few fancy recipes. 

This involves not baking and is very simple to make, and tastes great! 

http://www.pulsin.co.uk

Ingredients:

Base-

100g butter

100g crunchy peanut butter (meridian)

100g Cacao buttons (Pulsin)

20g honey

Top-

300g No added sugar chocolate drops (Pulsin) 

50g coconut oil 

50g salted pistachios 

Instructions 

Line a tin with baking paper ready for the fridge. 

In a pan melt the butter, honey, cacao buttons and peanut butter. Then poor this into the tin and place in the fridge and leave till it goes hard (2/3 hours or overnight).

For the top, melt the coconut oil, and chocolate and poor over the top. Then sprinkle the pistachios over. Place in the fridge and leave untill it hardens. 

Literally so simple and tastes so good!