Pancake Friday – Lemon Yogurt Pancakes with Fresh Blueberries and Cream Cheese Frosting

28 02 2014

Blueberry + Lemon is one of my favorite flavor combinations, so it was only a matter of time before I used it in pancakes 😉

lemon blueberry pancakes 2

I don’t have a lot of time to yap about how amazing these were, so you’ll just have to take my word that they were AH-MAZING.

Lemon Blueberry pancakes

So, go get yourself a pint of blueberries, a lemon, and get to work!

IMG_0950Dry Ingredients:
1 cup all purpose flour
1/2 cup cake flour
1/4 cup sugar
2 tsp baking powder
1 tsp baking soda
1/4 tsp salt

Wet Ingredients:
1 5.3 oz cup of Chobani Lemon Greek yogurt
1 cup milk (plus more if needed)
Juice and zest of 1 lemon
1/4 tsp vanilla

Fold in about 1/2 cup fresh blueberries

For the toppings:

Blueberry sauce: 1 cup blueberries, 1/4 cup sugar, lemon zest (optional)- heat in a sauce pan over medium-low heat until the berries have burst and you’ve got syrup

Lemon Cream cheese frosting: ~1/3 cup whipped cream cheese (I honestly just used what I had left!), 2 TBS powdered sugar, 1/4 tsp vanilla, juice from 1/2 a lemon, zest from the lemon. Whip all together- add more liquid (lemon juice, or milk to make it less citrusy) to make it runnier, less to make it more!

Gasparilla 8K – 2014

26 02 2014

I’ve been in Tampa 3 Februarys, and I’ve run 3 Gasparilla races. If you’ve done something three years in a row, that makes it a tradition, right?


IMG_1169How did I not grab a photo of myself?


Gasparilla 2013(by the way, that’s Beth, the female winner this year!)


SOAS ambassador

This is definitely one of my favorite races of the year, and I hope that as long as I’m in Tampa (and perhaps even if I’m not in Tampa) I’m still running it! I think the city puts on a fantastic race with an awesome expo and even better medals. This year, I signed up for the 8K. I was a little worried about how the race would go, considering the pains I’d been having throughout the week, my Achilles was acting up again, and I’d ridden 50 miles the day before. I decided to go into the race as though it was a training run, but deep down I was thinking that it would be nice if I beat last year’s time (40:52) and come in under 40:00.

I was also super excited to race in my new SOAS ambassador kit, which I was lucky enough to pick up when I was in San Diego last week.

SOAS ambassadorLOVE this kit!

I lined up with the 8:00/mile pace group, planning to stick with them for the first half and push ahead in the second half.

The gun went off and I was caught in the typical walk/slow run/dodge and weave dance where everyone is trying to find their own space to run. Just beyond the bridge, so not even 200 yards into the race, I was trying to go around someone and I bobbed right. At the same time, someone was bobbing left, and we bumped into each other. My ankle twisted and I nearly fell over, but I immediately started to feel pain. Dang it! Why can’t my right leg just behave? I hobbled over to the curb, as the guy who I tripped over asked, “Are you okay? Are you sure?” I waved him off, grabbed on to a tree for balance, and flexed my foot back and forth. I had a decision to make: was it bad enough to stop and get it looked at, or keep going?

I’m stubborn and really did not want to throw in the towel after barely starting the race, so I opted to stick it out. I limped a little back into the crowd, and once I started running, it didn’t really hurt that much. I monitored my pain levels closely, determined to finish the race, but resigned to the fact that sub 40:00 might not be in the cards, and if the pain intensified, I must stop.

I was sure the 8:00 pace group had made significant ground on me, but after a few minutes of being back on my feet, I saw the group ahead. I looked at my watch, and was pleasantly surprised to see I was under 5:00/km (note: 5:00/km is just about 8:00/mile). I slowly made up the ground I had lost, catching them at about 3km in. I stayed with them for about half a kilometer, but gradually passed them before the turn-around.

It was a humid day, and I was a little worried that my body would react to the thick air in the same way it had on Friday night. I tried to keep my cool by grabbing waters along the way, and enjoying one of the sprinklers spraying water on the runners. On the way home I kept telling myself that I could do this. I glanced at my watch and knew that sub 40 was actually within my reach.

3km left, 2 km left…There’s the finish line. I gave it what I had left and crossed the finish line at 39:06! PR by over a minute! Of course my first thought was that if I hadn’t paused at the beginning, I would have broken 39. Doh! I guess I have a goal for next year!

At the end of the race, I spotted my friend Heather and waved hi to Meghann, who caught a great shot of my finish.


And I have to give her props for this pre-race shot too:

1890605_10104217714513153_1685435428_oI’m easy to spot in my snazzy kit 🙂

As I made it through the finish chute, I spotted my good friend (and super speedy) Steph, who was in town from DC visiting some of her friends and me!

1620398_10100568754263765_1292439554_nSteph is one of the fastest triathletes I know (she went to Age Group Worlds the past two years, and if you got USAT’s latest rankings, she’s in the top 25!) but she is by FAR the most humble athlete I know. Most triathletes I know (including myself) love to yap about their latest PR or grueling training session. If you ask her about a race, Steph will casually respond “Yeah the race was pretty good” (even if she won the darn thing) without much additional details unless you prod- and I totally respect and love her for that. She’s super supportive of her fellow teammates and when I was in DC, she was always willing to go for a (slower) ride with me. I should take a page from her book every now and again:-)

Steph was the 4th OA female and 2nd in our age group. I squeaked into the top ten in our age group, and I was happy with that!

After the race, I stopped at some medics and iced my ankle. It hadn’t hurt during the race (adrenaline? compression from my shoe?) but now that I was stopped moving, I was definitely walking a bit more gingerly.


I’ll keep you posted on the progress, but it is still a bit swollen, but not badly enough that I couldn’t get a swim and spin in already this week. I’ll probably get it checked out when I get home from my work trip.

Despite my crummy ankle issue, it ended up being a pretty stellar run. It was a sticky, humid day, but it was so fun to race in my city of Tampa. I can’t wait to do it again next year!

Last Week’s Workouts {2/17-2/23}

24 02 2014

Sometimes you have ups and sometimes you have downs. That’s the lesson I learned this week. Not every workout is going to be stellar, and that’s okay. The biggest thing I need to remember is to listen to my body and not get injured. This week I was plagued by pain here and there, which I am most certainly monitoring quite closely. Gotta make it safely to the start line of the Gator Half in 8 weeks!

Screen Shot 2014-02-24 at 7.23.03 PM

Monday: Long run, 15K

I started off the run with Felipe and Jess, and we were holding steady at about 5:00/km for the first half. At the turn around, Felipe put in his headphones, which is our indication he’s about to pick it up, and he immediately started running about 20 seconds faster than we had been. I knew I wasn’t going to hang on, so I decided to focus on my own run and do my best to stay at 5:00 or faster per km. Right around the 10K mark, my right calf got really tight and I felt a sharp pain. Uh oh. After a few more steps, I stopped, massaged my calf, and then started to run again. The pain was pretty much gone, but it definitely worried me. I finished the run, surprising myself by averaging 5:03/km. I went home and took a bath and foam rolled my legs.

Tuesday: Swim, 3000 yards


If you’ve read my recap from the past two weeks, you’ll know what workout we did. So, I’ll leave you with a pretty picture of the pool.

Oh, and a picture of my fellow SOAS Ambassador, Cynthia who I met up with after practice. She was in Tampa visiting friends before heading to Disney for the Glass Slipper Challenge!

IMG_2250Cynthia’s daughter is adorable, by the way!

Wednesday: Bike, 29km

So, Wednesday’s are usually brick days- ride the trainer then run. It was a pretty night, so I decided to ride around Davis Island instead.

IMG_2257I have not perfected the art of the selfie on the bike yet. Working on it.

When I got home, I grabbed my shoes and started to do my normal 4k loop. I got outside my complex gate and said Nope, this ain’t happening. My calf was again giving me trouble. So, I went back inside and opted to foam roll/lacrosse ball the heck out of my calf, IT band, and PFT. I started to get nervous about a little 8K I had signed up for on Sunday!

Thursday: Swim, 2200 yards

I was late to practice, and it was only me and Courtney. She was half done with the workout when I got there, so we did 3 x 300s together before she got out and I did my other 3. Nothing super exciting to report here!

Friday: Run, 9km

The workout was 5km easy, 4km steady, sub 5:00/km. It was just Courtney and me, and we headed out along Bayshore. We shifted the workout slightly, doing 4.5 out easy, 4km steady, .5km easy cool down. The first 4.5km was fine, we held back because we wanted to make sure we’d be under 5:00s for the 4km. My calf was surprisingly better, but unfortunately, the humidity got to me. On our fast 4km, the first two km ticked by: 4:55, 4:51. I could definitely feel my legs tightening up. As we started the third, Courtney started to pull ahead, and I just couldn’t hang. My legs were like lead and I was a little light headed. So I stopped to walk for a few seconds to bring my heart rate down and breathe a little easier. That third km was not pretty, but I was able to settle in at 5:14 for the 4th. Not pretty.

Saturday: Long ride, 80 km

IMG_2353(love the new app FitSnap, which helped me make the super cool photo above!)

I met up with Chris and Heather to ride the Suncoast. I was a little worried we wouldn’t get in a ride- it was pouring when we left Tampa, but Chris assured me that up north the radar was clear. He was right- it was cloudy when we got to the start, and it only got warmer and sunnier. Evidence:


Whoops, I should have put on sun screen. I guess I shouldn’t really complain about getting sun burn in February though 😉

The ride wasn’t super exciting-the trail is parallel to the highway and there’s not much else to see. HOWEVER, I did see my first wild alligator! There was a young gator, maybe 5 feet long, fully exposed, taking in the sunshine by the water’s edge, right off the side of the trail (behind a fence, thankfully). Had we not just started to settle in to our ride, I totally would have stopped to grab a photo!

The ride was a straightforward out and back. It was the first ride in a long while that I wasn’t sitting on Jess’s wheel, or anyone’s wheel for that matter! That meant my time was a little slower than usual, but I was actually pretty proud that I rode the entire time without being pulled, and still maintained just under 19mph. Looking at my Garmin stats, I actually stayed consistently in the 19mph range, but those darn road crossings killed my average! Oh well!

Saturday: Gasparilla 8K

I’ll save the details for another post, but I ran a PR and rocked my new SOAS kit.


Photo courtesy of Meghann and the FitSnap App