Chocolate Peanut Butter Banana Shake

Here is a recipe that Katie and I have been enjoying for quite some time now. Katie originally got the recipe, or something close to it, from her Uncle Chris. It is super easy to make, and it tastes crazy good. Katie usually has one for breakfast a couple times a week and I will have one occasionally on the weekends after a big workout. Again, I am not a doctor or a nutritional expert, but I've read a lot of stuff online (mostly Facebook) so I'm basically the smartest person you know.

Recipe:

• 1c Unsweetened Almond Milk
• 1 Banana
• 2T Peanut Butter
• 1 pack Chocolate Breakfast Powder
• 4-5 Ice Cubes

Put everything in a blender and blend until silky smooth and delicious.

Now, I wouldn't recommend eating this RIGHT before a workout, but if you ate it in the morning when you had a big workout planned that day, it would work well. It has everything you need. Banana for some quick acting carbs and potassium to keep you fueled and not cramping. Peanut butter for some muscle sculpting protein, and slow burning fat. Almond milk for natural vitamins and antioxidants. And chocolate breakfast powder for a balanced breakfast and delish taste.

Variations: Milk- We use almond milk. A couple years ago I went on a paleo kick, and even though that phase has come and gone, almond milk has stayed in our household. You can use any kind of milk you want. Because this is America, where we have the right to life, liberty, and the pursuit of whatever milk we want. Banana- You can use fresh or frozen bananas. We buy a whole bushel of bananas, wait till they're ripe and then peel and freeze them all. Then, we can throw them in smoothies whenever we want. If you use a frozen banana, you don't need to add ice. Oh yeah, I tried an apple in the shake once. It was awful. You've been warned. Peanut butter- We say use two table spoons, but go crazy! 3 tablespoons, 4 tablespoons, 2 jars! The possibilities are endless! Or you could of course try other types of nut butters (almond, cashew, sunflower seed). Chocolate breakfast powder- I sometimes substitute with some protein powder after a big workout (or if i just want to feel super strong). But you could also use Nesquik, Carnation Instant Breakfast, or even Ovaltine (do they still make Ovaltine?)

So, if you want to be super strong, have an awesome workout, or just want something delicious, you should try this out.

If you come up with a milkshake like this one with some different ingredients and you think it's pretty good, let us know! We are constantly looking for new things to blend and fuel our workouts.

Cheers!

Jeff

Robins AFB Sprint Triathlon and Training While Sick

Good Evening Internet World,

I hope everyone is having a good week so far!

So, this past Saturday we drove to base to do the 2nd Annual Robins AFB Triathlon and even though it was short, it was tough. It was a 500m swim, 12.9 mile bike, and a 5k run. I had just gotten in from Las Vegas the night before, and not fully recovered from a nasty cold. This should be fun.

500m Swim: The swim was done in a 50m pool. They seperated everyone by 15 seconds. So every 15 seconds someone jumps in the pool, swims to the end, scoots over one lane, and swims back. Basically everyone was zigzagging back and forth through the pool. By the time I jumped in, it was like trying to swim in a washing machine. I also quickly found out that swimming with a cold isn't very fun. But as I finished my last 50m I stood up to check my watch to see how fast (slow) I did my swim and saw "0724." I had forgotten to start my stopwatch... Swim time: unknown.

12.9 Mile Bike: By far, the shortest and strangest distance I have ever seen in a triathlon. Anyway, the bike went pretty smoothly. I was able to catch my breath, pass a few people, let a few people pass me, and enjoy the ride for the most part. And surely I would remember to start my watch for the bike ride. Well, I didn't remember, and don't call me Shirley. Bike time: unknown.

5k Run: The run was on the 5k trail on base. A trail I have run at least 1 million times. Finally I would be at home and be able to catch some people on the run! Well, the sickness and the jet lag had a say in the matter. So, I slugged along the 3.1 miles, and  just kept reminding myself I was sick. My time? No idea. Forgot to hit the stopwatch again.

When it was all said and done, I had a good time. No matter how long/short the race is or how easy/difficult it is, it is always awesome to see your biggest fans at the finish line cheering you on.

Another plus to the race was that we met up with the Warner Robins Team RWB (Red, White and Blue) group. They are a local chapter of a national organization that enriches the lives of veterans through physical & social activities. They are a fun group of folks and I cant wait to do more events with them.

More training: Later that day, I snuck in an hour long bike on the trainer. It seemed to go pretty well. The next morning Benny woke us up super early so we decided to knock out our long run before it got too hot. Before mile 1 I knew it was going to be a difficult run. But we kept going, and going, and going. We got in an 8.5 mile run at a painfully slow pace, but hey, I had a long week, and long weekend, so I'll take it. Plus, it was a new PR for Katie - her longest run yet, so I was pretty excited about that!

So, if I could give a word to the wise it would be, "If you're sick, do not race or train." But that would be against my personality, and probably against yours. So I'll say this, "I do what I want."

Donation Update:
We have raised $300 so far, which is 15% of our final goal!

Thanks to Dad, Kelly, Dave, Nolan, Leo & Jake for sponsoring a total of 10 miles!

Click here to donate to the kids of The Methodist Children's Home!

Until next time,
Jeff

"A word to the wise ain't necessary- it's the stupid ones that need the advice." Bill Cosby 

Viva Las Vegas!

Hello again

So, for the past week I've been on a business trip to a small town in Nevada; Las Vegas. Also known as, The Land of Distraction and The Hottest Place on Earth. Clearly this has lead to my training schedule having to be a little flexible. So far, here is what I've learned:

Drink water. Like an insane amount of water, even if it's an off day. There is no moisture here, only heat and sunlight.

Yes, you read that correctly...it says 106 degrees.

Run inside. There isn't enough SPF in Nevada that would protect my Irish skin from this oven. Luckily, Nellis AFB has an incredible inside track, because I hate treadmills. 

Use the spin bikes. There are a couple different bikes in your average gym, and the one I have found to be the best is the spin bike. It's not as good as your own bike, but they can be adjusted in so many ways, you can get the geometry pretty close to your bike.

Craps. Always bet the odds when the pucks on the four or the ten because it pays out double. (Most important tip)

So, I've missed a workout here and there, but I've kept up with it the best I can. One good sign is, with the workouts I have done, I have felt really strong.

But enough about me. Drum roll please.. The donation site is up and running! That's right ladies and gentlemen, it's time to start choosing your miles, and getting some triathlon equipment for the awesome kiddos at The Methodist Home.

We're already 10% of the way to our goal of $2,000!
Special thanks to:
Katie, Benny, *Rowan, Mom, the Eds, Derrick, Patty & Gary for sponsoring a total of 16 miles!

*Baby Rowan was born premature at 24 weeks, on May 24th.  Support his family & follow his journey here.  I will be biking mile 24 in honor of Rowan.

Rachel, Maria & Chris for donating 2 sets of swim gear!

Here's the link to the page: https://www.crowdrise.com/ironman4methodistchildrenshome/fundraiser/jeffnorris

Thanks guys! Talk to you soon!
Jeff
"There's a jungle cat in the bathroom!" Alan

Homemade Energy Gel Recipe

Hello everyone!

We decided it might be a fun idea to share some of the weird recipes I use. If you have a better idea (impossible) let me know! I must say, I've been using this gel for a couple weeks now, and it has worked great. I've used it for high intensity workouts and long slow workouts. So, without further aGU here is the recipe.

(Makes about the amount of two standard energy gels.)

• 1T honey (or agave if that's your thing)
• 1T molasses (I know, it's weird, bear with me)
• 1T chia seeds
• 1-2T water 
• 1 pinch of sea salt
• 1/4c coffee

I put this all in a little running flask, let it sit for a bit so the chia seeds can soak in the liquid, then shake it up really good, and throw it in the fridge til it's time to run/bike.

Before I go further I should say I am not a doctor, nutritionist, or an expert in any field regarding sports nutrition. I did however take a biology class in college, and I'm pretty sure I even passed. But judging on my research, here is a rough take on the nutritional facts of this experiment.

70g per batch (minus the coffee)

180 calories

40 calories from fat (fat is needed for these long workouts)

4.5g total fat (7% DV)

460mg sodium

293mg potassium (8% DV)

35g carbs

28g sugar

3g protein

So, why is this better than what you can find in the store? That's a great question..

Honey is an excellent all natural energy source. Not to mention it's good for preventing allergies. Plus, it's sweet and delicious.

Molasses (which is not tasty by the way) has a TON of potassium. This will help prevent cramps and is one of the electrolytes found in sports drinks and energy gels.

Chia Seeds are all the rage right now. But for good reason. They have a ton of fiber, fat, and protein. This gel has a lot more fat and protein then the average gel out there.

Sea Salt is far better for you than table salt. The sodium in this will help prevent cramps as well.

Oh and Coffee is delicious and makes the gel taste better and gives you a little caffeine kick. Not too much though. I would think too much coffee on a race course wouldn't be good.

I should probably also say, this should be consumed while working out or maybe a little bit before. Do not make three batches and eat a big bowl of it for breakfast because you will get sick for sure. But if you consume maybe a serving per hour or so you should be good.

Cheers! Prost! Kampai!

Jeff

Race Recap and More!

Hello Internet world!

This past Saturday I did the Rock 'N Rollman Sprint Triathlon. This was supposed to be an easy practice race. I wasn't going go all out or anything. Just a nice easy race to start the season. Then the gun went off and that all went out the window and my competitive side came out. Oh well.. Here's what happened!

750m swim: The swim went pretty well. Once in the water I realized I was surrounded by people who were swimming like they had never seen water before. So I navigated around the hurricane of swinging hands and kicking feet and headed towards the front. Someone actually ran directly into me from the side. Like he hit me at 90 degrees. I don't even know how that was possible. Anyway, the last half of the swim went swimmingly and I finished with a time of 15:41

T1 (The transition area between the swim and the bike) I quickly grabbed my homemade energy fuel first and took a big swig. Delish. Sort of. Then threw on the helmet and shoes and rolled out.

15 Mile bike. Hills. Hills. Hills. I would survive the uphills and go as fast as possible downhills. As much as I don't like hills, I know that Louisville will be full of them, so I started to "embrace the suck" as they say. I ended up finishing the bike in 48:14.

T2 (the transition between bike and run) To be honest I don't remember this transition. But surely it happened.. Oh wait I remember now, and don't call me Shirley.

5k run (3.1 miles for you 'Mericans) Again, I have nothing to prove, just finish these three miles, have some pizza and go home. Then I saw a guy in my age group and I knew I had to beat him.. We were neck and neck for nearly the whole race until about two hundred yards out I pulled away. We talked after the race and he was actually an awesome guy. If it wasn't for him, I prolly would've slacked the whole run. Thanks Ben! 22:40

All in all the race was an absolute blast and I ended up placing second in my age group. Everyone was happy, then I got a text from my brother that said , "If you ain't first, you're last." Thanks for bringing me back down Scott.

So more on the Methodist Home. There is a couple right now who are biking across the country (yes you heard that right) in an effort to raise money for the Methodist Home. It is pretty awesome that people are willing to do that type of thing to raise some support and awareness. I highly recommend you check out their page right here.

Well that's about it. I'm still training out in a small town in Nevada. Plenty of distractions here, but so far so good! Till next time!

Jeff

"Is this hotel pager friendly?" Alan, The Hangover.

On the road again..and donation update!

Hey everybody!

Well, it's been a busy but awesome week.  It started with a long bike on Sunday with my better half/training partner/manager/best friend/Katie. This is a big deal because we are never able to ride together anymore since we had Benny. Apparently you can't leave him in his crib for hours at a time unattended or you can get in trouble. Noted. But luckily we had visitors who were kind enough to watch him. (Thanks Dad and Patty!)

Then, Tuesday and Wednesday, I got some good swims in. Shorter distances, but good pace. And by good pace I mean embarrassingly slow, but good for me. We also went on a family run on one of those days, where I pushed a twenty pound man child through the hellish Middle Georgia heat. Not fun. But I'm a firm believer in the old quote regarding endurance sports, "It doesn't have to be fun, to be fun." In other words, I'm a crazy person.

Then on Wednesday I had the honor to meet with some awesome folks at The Methodist Home. We don't have the donation page up just yet, but here is how it will work.

Want to sponsor a mile? $10. Any mile you want. First mile, last mile, mile twenty on the bike, mile ten on the run, whatever you want!

Here is where it gets fun.. Want to help create more triathletes? 

$100 donation will buy a bike

$50 donation will buy a sweet pair of running shoes

$20 donation will buy swim equipment

I know, pretty fun, right?

There will also be an option to donate a dollar amount of your choice.

So, that's it for now. I knocked out a run in Jacksonville, racing a sprint triathlon in Macon on Saturday, and hopefully a long run in Las Vegas on Sunday. I will be spending a couple days out west on business. I'm super pumped to run in some new areas, though! But you know what they say, "What happens in Vegas, will have an impact on your triathlon training in the weeks to come; so don't screw it up." I'm pretty sure that's how it goes.

That's a picture from my run in Jacksonville. Not too shabby.

Until next time!

Jeff

"Behind every great man, is a woman rolling her eyes." Jim Carey

I am Ironman?

Hello!

As many of you may already know, I will be attempting my first iron distance triathlon this August in Louisville, Kentucky.  I figured training for a race I've never done, raising a son, and having a full time job was just not enough. So, in the spirit of Ironman, I am going to be raising some money (and of course awareness) for an organization here in Middle Georgia, The Methodist Home.

The vision of The Methodist Home is that, “within our walls a child receives more physical care, more love, understanding, and encouragement than he is likely to experience without …” (adapted from Spencer Millham)  http://www.themethodisthome.org/

In not so many words, it means a lot of awesome people, helping and mentoring a lot of awesome kids.

So, we will be raising money to buy bikes and other gym equipment. "How can I help?" you may ask. That is a very good question, theoretical person..

The race is 140.6 miles, so lets round to 141, because well, math is hard. We are going to try to get people to sponsor each mile with a ten dollar donation. So, if we can get every mile sponsored, that is $1,410 that can be used for the Children's Methodist Home.

We will have a way to donate on this page very soon! Stay tuned.

Thanks, 

Jeff

"So be sure when you step, Step with care and great tact. And remember that life's A Great Balancing Act." Dr Seuss