Basic Chocolate Vegan Protein Cookie Dough [gluten-free]

Who doesn’t love a simple, nutrient-dense, delicious breakfast that only has three ingredients? Naturally sweetened, vegan and gluten-free, the inner athlete in you will become obsessed with the first installment of Vegan Protein Cookie Dough. Plant Fusion has kindly sent me their products to sample and create recipes for all of you to fuel your next workout or run. Let me know in the comments if you have any flavor recommendations or recipe ideas! 

Plant Fusion

I remember when I first started running more than 10 miles at a time. I would be a wreck all day. My body simply was not used to that training. I also was not prepared to fuel it afterwards. My breakfast, although delicious, we’re not adequate for what I was doing. This caused me to be tired and slow moving all day.


As I’ve matured as an athlete, I realized that in order to run like elites, I needed to fuel like elites. Through my research, I saw a few common themes:

1.) Protein AND carbs AND fat are all important

2.) Refuel within an hour of finishing the workout

3.) Eat what you can stomach and tastes good

Athletes need all the foods to perform their best! #carbs #fats #protein Click To Tweet

From then on, I was on a mission. I knew what kinds of foods I like. I knew what foods my stomach can handle. I knew what foods were vegan. Put those things in the shaker bottle that is my brain, and out popped these recipes.

Bananas (satisfy all three criteria)

Protein powder (see above and also a fast nutrient mix)

Nuts (see above)

You see, I don’t like to spend much time making my meals. I’d rather spend time eating them and doing other things. Where does that leave me? Foods ready to eat.

I’m not talking pre packed stuff, I’m talking whole foods (mostly) and nutrient dense sources.

I know, I know, protein powder is not a whole food. However, it is a great supplement for your active life. I really only use protein powder when I’m training. Why? I don’t feel like measuring out flour and sugar to make the same basic thing. It takes less thinking to make breakfast. It also has a quicker nutrient punch, which I could get from whole foods, but that would take longer to eat. Who has time to spend all day eating and digesting food?

Long story short, this Vegan Protein Cookie Dough series is what I’ve eaten for the past few months after workouts and training sessions to get the biggest nutritional bang for my buck that takes little time to prepare.

So I can spend my time on my butt recovering for my next session or my job.

Sweet!

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Basic Chocolate Vegan Protein Cookie Dough

1 large ripe banana

1 scoop Plant Fusion protein powder

1 T cocoa powder

1 T coconut flour

Mash the banana in a bowl unless thoroughly mushy. Add all other ingredients. Stir until combined. Pour into another bowl or use the same. Top with your favorite nuts or nut butters.

Note** If your banana is small, add a bit of almond milk until you get the consistency you desire.

Vegan Protein Cookie Dough, new recipe series using @PlantFusion protein powder! Click To Tweet

What flavors would you like to see?

How do you refuel after a hard workout?

Marathon Training [05/02-05/08]

I’m hitting the final stretch in my quest to finish 26.2.

This week I kept a relatively similar mileage without a significant long run. I simply don’t need to do another 20 miler before the race to gain anything. With Ragnar Cape Cod this weekend, I will be running a total of 22 miles in a 24 hour stretch so that will be enough to round out the training.

If you are unfamiliar with Ragnar, it is a 200 mile relay race where groups of 12 people run three legs each of about 3-9 miles. My legs are about 8-5-8 plus or minus a few tenths of a mile. We begin on Friday at around noon and finish Saturday at about that same time.

Last year at Ragnar ADK, I missed a turn on my first leg and ended up running an extra mile. It was no matter though, because we still got first in our division and 2nd overall. At Cape Cod this year we have another great group of people and I’m excited to get going.

My van is trying to be smarter this time and coordinate food. I think I’m bringing peanut butter and bananas, of course I couldn’t go too long without those staples.

Training Log

My training this past week went as follows:

Monday: Steady State MP Run

9 miles @ MP, 12 total miles

I am in the process of maintaining fitness and my base for the marathon without burning myself out. I felt uncomfortable, but safe during this run. Meaning I could maintain it longer, but it wasn’t a piece of cake. That’s good! I know I will suffer during the race, but I think I would at any speed, so I’d rather go faster. Make sense? I think taking a rest day on Sunday was a good idea as well. My legs felt fresh.

Tuesday: Easy run

13 miles at 7:32 pace

This run was uneventful. I did a bodyweight leg curculio afterwards of lunges, single leg squats and back extensions. This felt pretty easy when I did it, but it made so,e other runs this week a bit more challenging.

Wednesday: Easy Group Run

13.55 miles @ 7:52 pace

I decided to cut my usual long mid week run short for two reasons. The first reason is because I was hella-sore from the bodyweight exercises I did after Tuesday’s run and I had to work at 9AM. I could have made it home with enough time to change my clothes and get to work, but after a run I need a break to eat and sit for a second. No regrets.

Thursday: Easy Run on Sore Legs

10.44 miles @ 7:40 pace

I was super sore today still from Tuesday’s bodyweight leg session. I really don’t work out my legs outside of running and hip mobility work, and this did not seem hard when I did it, but boy! Two days of soreness!

Friday: MP miles

13ish miles w/ 6.73 @ MP

Friday was my day off from CTB so I did this in the morning, felt recovered from the soreness, and then out two hours of an easy spin on the bike later that day. Not too exciting except I wore a new bra and it was too tight even for ME! I solved the problem by taking the cups out. Should be fine the next time I wear it.

Saturday: Long Run w/ bike

16.07 miles @ 7:30 pace and 30 minute bike

Instead of running another 20 miler, I decided to stop after 16 and finish with a half hour spin. My ankle was bothering me and I forgot to wear my brace. I also had to close CTB that night and running long in the morning wipes me out all day.ninlike to do long runs on my day off for this reason. I did take a nap before work, which I find helps.

Sunday: Easy Group Run

13.24 miles @ 7:12 pace

I met a new runner this morning who is moving to Ithaca this August. She, my friend Bailey and I ran together at a relatively fast clip through some harsh wind. I didn’t feel at all tired today even thou when I close CTB on Saturday and get up at 6 to run, I sometimes slog around. I attribute this to the nap I took before work on Saturday.

Total mileage: 90 something

Another week of #marathontraining in the books! Three weeks till the @buffalomarathon Click To Tweet

My goals for next week are to do one MP run of 45 minutes and then everything else easy and not exceeding one 13 mile run. Ragnar is on Friday, so that’s where the work will be.

This morning I’m linking up with Meg for Week In Review!

How was your week of training?

Do bodyweight exercises ever make you sore?

YOUR FEEDBACK and Running Links [05/08/2016]

Good morning everyone and welcome to my new blog!

This morning I don’t really feel prepared yet to introduce new content (outside of a WHOLE NEW BLOG!) so I hope you’ll bear with me a few more days while I get things going over here.

A small update: running is good, recipes are coming and I’m still heading to Cape Cod next weekend with SHVP

I want this blog to both chronicle my running and vegan lifestyle, but I also want to hear from all of you. I don’t consider myself an expert in any way, but I am a person with a lived experience. I do have ideas, reasons why I do things and think that if more people shared their opinions we would all benefit. Some of the most influential people in my life have no medical degree, no data other than themselves, but have provided an experience that I can resonate with, so I took some of the advice they gave and ended up with a great result.

What do you like about my blog? What keeps you coming back? What can I improve? Do you want more specific, nitty-gritty training details? More quick meal recipes? More vegan information? I love it all, so I want to connect to you. My lived experience is just that, mine, but I think if you read it and get something out of it, isn’t that the point? Isn’t why we read on some level because we relate to something or want to relate to something?

Running Links

Well, with that call for feedback, I’ll leave you with some articles I read this past week. I hope you enjoy them and have a wonderful Mother’s Day!

A call for YOUR feedback! What do you want to see? @theBGBcommunity #BGB #blog #running #vegan #recipes Click To Tweet

5 Reasons Why You (Yes, You) Need 1-2 Weeks Off After A Marathon via Tina Muir

The Race Process via Belle Lap

Let’s Talk About Rest Days via Blissful Lyss

That’s Not Fat: How Ryan Hall Gained 40lbs of Muscle via Runners World

Recovery From Any Race Like A Pro via Fit Bit Blog (Ryan Hall)

Check Out These #Running Inspired Links! Stories via @runnersworld @fitbit @tinamuir Click To Tweet

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Welcome to Eat Run Pavement

This is kind of scary!

I decided to go self hosted when I realized that I love blogging. I love writing about my experiences running, eating and living. I love the community and the friendships I have made. It was time to take the training wheels off. Thank you for bearing with me!

Who am I?

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My name is Ellie and I am a 24 year old athlete working and living in Ithaca NY. I started running about five years ago and racing the past two years. Since that time, running has turned into my passion and joy. I once used running to get away from problems, but now I run toward my goals and happiness.

My running journey is complex but in a short version, I took my PR in the half marathon down from about 1:43 to 1:20:37 in about 2 years. I read everything I can about training and how to get better, but still maintain my joy for the sport by not tying every run to “training”. I love going fast, but know that running with friends or on trails at a slower pace is just as important as the workouts.

I also went vegan two years ago and that has changed my life in so many ways. I have met so many amazing people and had so many great experiences through this decision. It is really the best thing I could have done. I went vegan first for the animals and second for the environment. My decision had nothing to do with an optimal diet for running, but that is a benefit I can not understate. Eating plant based has certainly helped out with my endurance and performance.

Presently, I work full time at Collegetown Bagels as a way to pursue running. I gotta pay for the racing and training right? It is really convenient and I love all my coworkers, they are like family.

I am a born again Christian and although I don’t post too much about it, my faith is a huge motivator behind my values and life. I will answer any questions to the extent of my ability and refer you to more well versed bloggers or resources if I don’t have the answers you seek.

I race on a team called Strong Hearts Vegan Power and look forward to opening up more opportunities with racing to promote vegan companies and this lifestyle.

Well, that’s about all I can say about myself. Check out my past blog Eating Pavement for more information about my past life.

This blog is about my serious running journey, how I eat and live to fuel this adventure and where I end up at the end (I hope there is no end!)

Check out my contact page to work with me and make my vegan running succeed. Together we can save animals, save the environment and be a happier, healthier human race.

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Welcome to my vegan running life!

Cheers!

Ellie Pell: Vegan Athlete

My name is Ellie Pell and I am a competitive vegan athlete living in Ithaca, NY.

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I started running distances (longer than a 3000m) about 5 years ago on the side on a mountain. My first half marathon distance was the Monster Half Marathon trail race in which I finished in about 2 hours and 10 minutes.

I didn’t run another race until about two years ago. The Monster was enough for me for a couple years.

Fast forward some school, some work and living on my own, I decided to train for the Skunk Cabbage classic half marathon and finished it in about 1:43.

Another year and with some training on my part, I won it with a time of 1:24:26.

The next year, on April 10, 2016, I won it again and set the course record with a time of 1:20:37.

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Too fast? Ok, here is a it more of the story:

After my first Skunk Cabbage attempt, I went back to school for a year and ran for fun during college. After running out of money to pay for my last year and a lack of direction, I moved back to Ithaca and started training for a second attempt at Skunk in 2015. I loosely followed a couple training plans, had no expectations and used the treadmill a lot that winter.

Well, the hard work payed off. I ran the Syracuse half marathon a few weeks before Skunk and dropped my PR to 1:30:34 in a 10 degree race.

I ran Skunk and ended up winning overall female with a time of 1:24:26.

After that race, I had a few hip injuries, so I raced pretty sparsely through the summer and did not decrease that PR.

I decided to train for my first marathon on May 29th 2016 and did two half marathons in that build up. I raced the “Syra-crazy” half marathon on April 3, 2016 in a blizzard and white out conditions and got a 1:25:22, obviously not working on that PR. That next weekend, I raced Skunk for a third time and (drumroll please),

I got a PR of 1:20:37 and set the female course record.

Right now I am three weeks out from my first marathon attempt. It’s been one wild ride!

I also race on the Strong Hearts Vegan Power racing team. I love this group of people and have enjoyed getting to know so many passionate vegans who love running just as much as I do!

cropped-Strong-Hearts-Team.jpg

For more information, check out my Vegan Lifestyle page!

What are my goals? To see how fast I can be

What is this blog?

This blog will chronicle my experiences running and eating while I train to get as fast as I can. I am here to reflect, learn and answer my own questions as well as those I’ve gotten from readers. I have recipes I trust, runs I recommend and life stuff I go through as I work a (more than) full time job and train intensely.

Contact me! I love interacting with other people, not just runners or vegans!

Check out my Sponsors page to see what products I’m using and what fuels me.

Check out my past blog Eating Pavement to see some recipes, some training and some laughs. I no longer actively post on there, but the recipes are still good and I still look back on that from time to time.

Email: elliepell8@gmail.com

Twitter: EatRunPavement

Instagram: EatRunPavement 

Pinterest: Eat Run Pavement

Snapchat: e11epe11

Disclaimer**

All opinions are my own. I have no medical degree and only speak from my own experience. I have found I learn the most from actual people rather than science. Take whatever I say as some else’s experience and that’s it. Use what you want, leave the rest and let’s be friends.