The Art of Pacing (Recipe: Monkey Bread Muffins)

Recent research published in Medicine and Science in Sports and Exercise highlights that most marathoners aren’t very good at pacing the 26.2-mile distance. The study analyzed 91,929 race performances in 14 U.S. marathons in 2011, comparing runners’ times at the half-marathon point with their finishing times to get an idea of pacing execution. They found that men ran the second half of the marathon an average of 15.6 percent slower than the first and that women averaged 11.7 percent slower. While women fared better when it came to pacing, both results were far from ideal.

However, if you’ve tapered properly, you’re probably bouncing off the walls and feeling an over abundance of energy at the beginning of a race.

The best race performances are frequently associated with consistent pacing from start to finish, but some runners have the fallacious idea that you can bank time by running faster in the first half.

I wouldn’t get your hopes up. Try to stay consistent!

So last week I went to see the movie Inside Out with a friend. Absolutely adorable. I love Pixar. You really need to see this movie. I am a huge fan and would go to see it again.

Fun Fact:  Chinups. Actually, they should be called chest-ups.  That’s because you should aim to pull your chest (not your chin!) to the bar to reap the max body-strengthening benefits.  Doing so stops you from relying solely on your biceps and better engages the muscles around your shoulders.

Food for Thought:  Coconut oil. It contains fat that has the potential to be burned quickly.

1 year ago: The INSANITY Challenge (Recipe: Harvest Pumpkin Brownies)

Quote of the Day:

“Only in something like running can finality be achieved, the sort of finality that is almost perfection. But it is not the kind of perfection that leaves you with nothing to live for…because sport is not the main aim of life. Yet to achieve perfection in one thing, however small, makes it possible to face uncertainty in the more difficult problems of life.” -Roger Bannister

OMG. These muffins are DELICIOUS. A and I made them back in the fall while I was training for the NYC Marathon. Yes, I realize that was a looooong time ago and I have been depriving you of these muffins every since. I do apologize. But you MUST try them.

Monkey Bread Muffin

Monkey Bread Muffins


1/4 cup granulated sugar
1 1/2 teaspoons ground cinnamon
1 can Pillsbury® Grands!® Flaky Layers refrigerated biscuits
1/4 cup unsalted butter
2/3 cup packed dark brown sugar
2 teaspoons water
1/2 teaspoon pure vanilla extract

For the Cream Cheese Icing:
4 ounces cream cheese, at room temperature
1 cup confectioners’ sugar, sifted
1/2 teaspoon pure vanilla extract
2-3 tablespoons milk


1. Preheat oven to 375° F. Spray 8 muffin wells with nonstick cooking spray or line them with paper liners.

2. In a medium bowl, mix together the sugar and cinnamon until well combined. Separate dough into 8 biscuits; cut each biscuit into 9 pieces. Roll biscuit pieces in sugar-cinnamon mixture. Place 9 biscuit pieces in each muffin well.

3. In a medium saucepan over medium heat, heat butter, brown sugar and water to boiling, stirring constantly. Cook and stir about 2 minutes or until brown sugar is completely dissolved. Remove saucepan from heat and stir in vanilla extract.

4. Carefully spoon the caramel over the biscuit pieces in each muffin well. Bake in preheated oven for 10-12 minutes.

5. Once removed from the oven, carefully use the back of a spoon to gently push the biscuit pieces back into the muffin wells. This will give them a more definitive muffin shape. Allow muffins to cool in the pan for about 10 minutes before removing to a serving plate. While muffins are cooling, prepare the cream cheese icing.

6. In a medium bowl with an electric mixer, beat cream cheese and confectioners’ sugar until smooth. Add in vanilla and 1 tablespoon of milk, beating until well combined. Gradually add more milk, one teaspoon at a time until desired consistency is reached. Drizzle icing over warm muffins. Serve immediately.

This entry was posted in Individual Workouts, Nutrition, Recipes, Stretch & Strengthen. Bookmark the permalink.

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