Smoothie-ing After Tempo-ing

Who’s into making smoothies? 

I used to be for a time, but then I got out of it… and now I think I’m going to start making them again. I put some interesting stuff in it, though.

First, I’ll tell you about my run!

I was actually supposed to do my tempo run yesterday, but I ended up sitting around, eating chips, running errands, and then studying and playing the keyboard. 

Feeling a bit antsy at night, I did a quick Pilates routine for the legs/butt. I also did my usual walking around for school. 

Anyways… today, I felt tired. I took two days off from running and I still felt tired?? Good, golly. Well, I told myself to get out there, do a few miles of warming up, and if I still felt too fatigued, then I could just turn it into an easy run and not do the tempo’s. 

Well after 3 miles of warming up at an easy pace, I felt good to go. Here’s how it went:

Warm up (3 miles): 9:39, 9:30, 9:32

Tempo (7 miles… supposed to be around 8:00 to 8:05 pace): 7:54, 7:52, 7:43, 7:55, 7:55, 7:51, 7:51

Cool down (3.1 miles): 9:18, 9:05, 9:30

Total (13.1 miles): 1:52:XX 

(It was run on Lake Merced… minus the antlers):



So, yeah. I went way too fast for the tempo miles. I think it’s because I had a bad running week last week (as in… I missed my tempo and my track workout). This week is not perfect, but I still got in my two SOS (something-of-substance) runs in!

Oh, and I did 10 minutes of yoga/stretching afterwards. Love it!


I put together some random stuff for my post-workout smoothie:

1/2 cup frozen spinach

1 cup frozen fruit (it had bananas, strawberries, peaches)

1 scoop vanilla protein powder

1/2 cup coconut water 

1 tbsp chia seeds (it was chillin’ in the coconut water)

3/4 cup green tea (was already cooled)

1 1/2 tbsp carob chips 

Put it all in the blender and blend until smooth. It was really yummy, thick, and quite filling. 

Why carob chips? I bought a smoothie on campus one time and it was super yummy and thick and it had carob powder in it. Had no idea what it was so I Googled it and was intrigued. It is an alternative to chocolate, but it has no caffeine, more fiber and calcium… but it doesn’t necessarily seem to offer way more benefits than chocolate (chocolate has iron, magnesium, and some other minerals). Can read more about it here.

I think that’s what made my smoothie so rich and filling. 


Little mini drop of knowledge: 

Fast twitch and slow twitch muscle fibers… we’ve heard a lot about them, yeah? Well our muscles are made up of different distributions of these types (fast twitch has IIa and IIx fibers, too). 

Fast twitch muscle fibers are larger in diameter, have faster twitch time, can also relax quickly, with high force production, and high fatigability (think: 5 reps of deadlifts with heavy heavy weights, rest 2 minutes and do it again). 

Slow twitch muscle fibers are smaller in diameter, have lots of capillaries and mitochondria, the twitch time is slow, have lower force production, and low fatigability (think: running a half marathon). 

The biggest influence that determines the distribution or percentage of these muscle fiber types? Genetics. The bulk of the research even shows that you can’t change muscle fiber type (just a few studies here and there will show that you can… it’s a debatable topic). 

Don’t be sad if you want to jump around everywhere, sprint extremely fast, and do Olympic weight lifting and find out that you have mostly slow twitch fibers. That might just mean that you’ll be good at running longer distances!

Or visa versa. Whatever you’ve been given in muscle fiber type and however you’ve been made… use it to your advantage. Always try some different things to see if you might be able to excel in activities that you didn’t even consider. [Side note: you’d have to get a biopsy to actually know… but I’m sure you kind of have an inkling of which type of fiber you have more of]. 

Okay. Even if genetics gifted you with mostly slow twitch fibers, you can still train and condition your body to become faster at sprinting (or stronger when weight lifting and la la la)… you just might find it that much harder to become extraordinary in the sprint distances. 

Don’t worry. You’ll still be able to sprint faster than me. I am slow twitch all the way. 


What interesting ingredients do you put into your smoothies? 

What was the last thing you ‘Googled’? [“carob chips vs. chocolate chips”]

8 responses to “Smoothie-ing After Tempo-ing

  1. Wow, smoothie sounds really good and quite interesting! Love the creativity!! Great run, too!! I’m sure it felt so good getting it done! Awesome job!

  2. Who ISN’T into making smoothies? 😉 I LOVE ’em! Mine always have kale or spinach, and then usually almond milk, banana, berries, protein powder, chia seeds, and a splash of apple cider vinegar. The fruit is was typically varies. Your slow twitch muscle fibers are much speedier than mine 😉

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