Protein-packed Microwave Oatmeal

July 11, 2012

Today’s 10-miler seemed like a walk in the park compared to yesterday’s 6-miler. Funny how that works out sometimes.

Distance: 10 miles

Time: 1:19

Average Pace: 7:58 minutes/mile

Course: paved trails, some hills

This was a near-perfect run for me: I was feeling good, decent weather, and I was able to maintain a good pace. I am glad it is summer and I can maintain a pace much closer to 8 minute miles rather than the 9 minute miles I slog through this winter. I am confident that being able to train at a faster pace will help me run faster in the marathon. (I often wonder what I would be capable of accomplishing if I could train at this faster pace year-round and not have to battle the snow in the winter.)

Another thing that went well today was not needing any type of fuel to make it through these 10 miles. Usually I would need something either before or during the run, but today I never felt my energy level drop. I think my body is adapting and can sustain longer runs with less food in my system. This is a good thing since my body will not have access to sufficient amounts of fuel in the marathon.

The only thing that made this run less than perfect was a tight/irritated hamstring. My left hamstring felt a little tight today, but I’m sure it is from lifting yesterday and the track workout on Monday, so I’m not that worried.

After returning from my run, I was more than ready for breakfast.

Lately, I have been craving hot oatmeal after running. Probably because I am chilled when I get back (It is in the low 50s when I go running!), so nothing sounds better than something that will warm me up.

I’ve been rotating between these 3 types of oatmeal:

Traditional Oatmeal

Egg White Oatmeal

– Protein-packed Microwave Oatmeal

This morning I had a bowl of Protein-packed Microwave Oatmeal. I think oatmeal on the stove top tastes better, but if I don’t feel like cleaning an extra pot or I’m too hungry and don’t want to take the time to make it on the stove, I will make a bowl of oatmeal in the microwave. It definitely has a different flavor and texture than my other two varieties, but I like it.

Not pretty-looking, but I did top it with some delicious homemade Rhubarb Jam!

Protein-packed Microwave Oatmeal


1/4 cup old-fashioned oats

1/4 cup almond milk

1/4 cup water

1/2 banana, sliced

1 Tablespoon flax seed

1 egg

1/4 teaspoon vanilla extract

1/4 teaspoon cinnamon

1 Tablespoon soy protein powder


1. Combine all ingredients, except protein powder, in a large/larger bowl and mix well.

2. Microwave for 1 minute. Stir.

3. Microwave for one more minute. Stir in protein powder.

Notes: I mostly just make sure to microwave it until the egg cooks. I’ve read that you shouldn’t microwave protein powder, but I don’t know if this is true since you can bake with it. Anyhow, for whatever reason, I have always just added the protein powder at the end. It does soak up a lot of the moisture, so if you like your oatmeal on the “wetter” side, you’ll probably want to add more milk or water.

After breakfast,  it was time to get ready and meet Craig for lunch. I usually have lunch with Craig about 2 times during the week. It is fun—we get to hang out, go for a walk, and actually sit down for a meal together, which we never do at home! It is bad.

Plus it is a reason to get dressed up, which I love to do!

After lunch I usually run a few errands. Today’s errands took me to a soap store and REI.

Denali Dreams Soap Company is a local soap company in Anchorage that makes their own soap (obviously). Craig loves their manly soaps, so I got him a couple more bars. He says they don’t dry his skin out like a lot of other soaps do.

Then after a quick stop at REI to get some energy gels for my long run this weekend, it was time for my appointment at the eye doctor. I’ve had an appointment of some sort almost every day this week, which always eats up a lot of time. Seriously, I don’t know how people have time to work! Ha!

Tonight’s dinner was a quick one-pot meal for myself because Craig hasn’t been feeling well, so he hasn’t been very hungry. And when it is just myself, I don’t put a lot of effort into meals.

I ended up making a small portion of Trader Joe’s Pesto Tortellini, then adding some broccoli to the water just as the pasta was almost done cooking. After draining the water, I threw in some cooked BBQ chicken, sun-dried tomatoes, then added a little olive oil, salt, and pepper to the pot. Finally, I topped everything with a little shredded cheese and called it good. It wasn’t anything gourmet, but it hit the spot. Oh, I also had half of a baked sweet potato on the side.

Well, it is about that time to start my nightly routine: PJs on, teeth flossed and brushed, face washed and moisturized, contacts out, and one last time emptying the bladder before crawling into bed. And since I am type-A+, I pretty much follow this exact routine every night.



What is your nightly routine?

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    1. I totally wish I could run in 50 degree weather in the summer time!! Its been hard running where I am because it is so hot and humid all the time lately. At times I have to resort to taking my run inside on the treadmill which sucks.

      But, I don’t mean to call you out and I think it was just a typo but a 10-mile run in 1:39 is a 9:54 pace. Sometimes my Garmin will play “tricks” on me on various miles and tell me I am running 8’s when I am really running 9’s or sometimes it tells me I am running a 10:15 mile and keeps going up but I am literally sprinting. I hope nothing is wrong with your watch!!

      1. Good catch–thank you! I typed the correct average pace but my overall time should have been 1:19. (I made the change now.) No Garmin error, just human error. 😉

    1. I just got back from the gym and am eating an oatmeal bowl right now. Was craving oatmeal again. I’ll have to try your recipes too. I just kept mine simple with oats and scrambled egg salt and pepper mixed together. My sister’s roommate works at the REI there in Anchorage and my daughter’s name is Denali 😉 I missed going to the soap store while I was in town. I miss the 50F running temps. We are in the 80’s today and very humid in Atlanta. My running is in survival mode right now. I’m type A too and my nightly routine is very similar. I just got daily disposable contacts that you just wear and toss…I love it, makes my routine easier.

      1. There are a lot of people with the name Denali up here. I also had a Kenai in class this year too. I would love live where it got up to 80 during the day!! I’m curious. . .doesn’t it get kind of expensive to throw your contacts away every night??

        1. I kept getting eye infections from the protein that would build up on the contact lenses (plus allergens are bad here in Atlanta) and non of the solutions were really agreeing with me. So when you factor in the amount of money I was paying for cleaning solution and eye drops it’s almost a wash. Maybe a tad more money but now I can wear my contacts and not spend half the time in my glasses. Running and glasses is no fun!! The humidity gets us here, we have to run very early to not overheat. We have perfect conditions come fall.

          1. Makes sense. I agree, running in glasses is no fun. Oh, I know all about the humidity in the summer; Minnesota definitely had its fair-share of humid days!! We would only have about week-long stretches–not all summer from what it sounds like you guys have there, but I know all about running early in the morning to beat the humidity. . . I miss it!!

    1. I can’t wait to run in 50 degree weather again, but I’m sure you’d love the 80-90 degree weather we’re getting here all the time.

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