Leg circuit and protein pancakes

I was in the mood to work out last night and that actually hasn’t happened in a long time.  Things have felt forced lately.  Probably because I don’t like feeling like I “have” to do something and lately “having” to run makes me not want to run or do anything.  Can you tell I’m a little burned out from marathon training?

I made my workout a little about running and a lot about weight training and that seemed to help my motivation.  Who would have thought I could like weight training?  This definitely was not the case a few years ago.

I put together a circuit and headed down to my condo’s gym, which is always hopping after work.  Thank goodness I didn’t have to wait for a treadmill.

I did 3.25 miles of interval running in 30 minutes.  I warmed up running 6.0 mph for 3 minutes, then alternated between running that speed for 1 1/2 minutes and a faster speed for 1 minute, increasing by 0.5 mph each time.  So the part looked like this:

1:00-3:00 6.0 (warm up)
3:00-4:00 6.5
4:00-5:30 6.0
5:30-6:30 7.0
6:30-8:00 6.0
8:00-9:00 7.5
9:00-10:30 6.0
10:30-11:30 8.0
go back to 6.0 and repeat

Then, I did the following leg circuit.  I did each circuit twice before moving on to the next.

Pass Under Lunge DB 15 lbs.
Dumbbell Squat
DB 15 lbs. in each hand
Leg Curl on Ball
Jump Lunges

Squat with Twist DB 10 lbs.
Walking Lunges
DB 15 lbs. in each hand
Figure Four Wall Sit
2 reps each circuit: 20-30 seconds each
Glute Kickbacks
with DB 10 lbs. (tucked in the crevice behind my knee)

Jump Squat
Side Bridge Hip Abduction
(I had to use my other hand to stabilize – I was feeling it at this point)
Step Up Kick Back
Single Leg Split Squat
DB 7.5 lbs.

Slow Swimming On Ball
Ball Flye
Jack Knife Sit-Up
The Hundred

I only did the core circuit completely through once, but did the slow swimming twice.  It was 8:30 pm at that point and I really needed to eat dinner and go to bed.

Side note: The single leg split squat is amazing.  I swear it’s the reason my butt shrunk when I did P90X last year.

I had a good snack before my workout, so I wanted to keep dinner light but filling.  I only had one thing on my mind, which I had seen earlier in the day.

Pumpkin protein pancakes a la peanut butter fingers

…except I tweaked the recipe, of course.

1 scoop vanilla soy and spirulina protein powder
1/3 cup canned pumpkin
1/3 cup egg whites
heavy shake of cinnamon and pumpkin pie spice
pinch of ground cloves
splash of almond milk
1/2 sliced banana

Mix well and add banana.  I made a PB sauce I with a heaping tsp. of peanut butter flour, 1/2 tsp. agave, and a splash of almond milk.  I topped the pancakes with my sauce and Greek yogurt.  Two slices of turkey bacon completed my meal.

I like the pancakes but they definitely lacked earthy taste of whole wheat flour, which I’ve grown accustomed too.  Definitely worth trying and something I will be making again.


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