Nothing Like a Good Run

Sometimes all you need to get back on track is a good, long run.  I haven’t had a good run in a while.  Between my fatigue and my knee pain, running has been pretty difficult.  I recognize that I’m not getting any younger and have cut back my running in favor of less knee-pounding workouts, such as walking, elliptical, or cycling.  But I’m running my next (and possibly last) half-marathon in 2 weeks and need at least 3 good runs each week to stay on track.  I’ve also accepted that I may need to walk part of it to protect my knees, but the main thing is getting in the distance.  So today I set out to do 4 miles, but felt so good that I decided to keep going.  I ended up with 8.5 miles in 1 hour and 30 minutes, a decent pace for me, and feel fabulous!! 

Maybe the good run was a result of the awesome Fruit & Nut Bar that I had before-hand?  I found this recipe courtesy of Eating Bird Food and it’s the perfect mix of carbs and protein to energize you before a workout.  I did change the recipe slightly.  For the original recipe, refer to the Eating Bird Food blog. 

Fruit & Nut Bars with Dark Chocolate 

Print Recipe


  • 1 cup old fashioned oats
  • ½ cup pitted prunes (around 11-12)
  • ½ cup dried apricots (around 11-12)
  • ½ cup raisins or naturally sweetened dried cranberries
  • 1/2 cup sliced almonds
  • 1/4 cup unsweetened coconut
  • 1/4 cup dark chocolate pieces, (such as Ghiradelli 60% dark chocolate chips)
  • 1/4 cup whole wheat flour
  • ⅓ cup water


  1. Preheat the oven to 325ºF. Cover an 8-inch x 8-inch pan with parchment paper or a non-stick silicone baking sheet.
  2. Place prunes, apricots, and raisins / cranberries in a mini-chopper or food processor and pulse until well chopped. Remove the dried fruit mixture and chop the dark chocolate bar into small chunks (if using a bar)
  3. Combine oats, chopped fruit mixture, almonds, and coconut in a large bowl and knead with your hands until well combined. Add flour and water and knead until a ball of dough forms. (Add a little more water if the mixture is too dry.)
  4. Add dark chocolate.
  5. Press dough firmly and evenly into the prepared pan.
  6. Bake for 23-25 minutes, until baked through but still soft (don’t overbake them or the bars will be dry and tough).
  7. Let cool for 5 minutes. While still in the pan, cut into 8 rectangles, and then let cool completely in the refrigerator so the chocolate will harden before trying to remove from the pan (about 30 minutes).
  8. Store bars in an airtight container or baggies.  I keep mine in the refrigerator.

Yield / Nutrition: 8 bars with 200 calories and 6 grams each.


3 thoughts on “Nothing Like a Good Run

  1. Hi,

    I just started the five day fast, and I got to tell you it is not easy. I realize how big my portion sizes used to be and how much snacking I did. I hope I can make it through the 5 days. I was so hungry with day one I had to have a couple extra eggs as snacks. I hope day 2 is better.

    • Hi. Thanks for stopping by. I thought the first couple days were hardest also, so hopefully your last few are easier. I have done the 5-day Fast twice now an both times loved how empty and light I felt afterwards. I’ve also started incorporating a 2-day version into my monthly routine. Good luck!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s