Ragnar Relay Weekend + Powerbar Recipe!

This weekend, eleven of my friends (or soon to be friends…) and I are going to traverse the Great Mississippi River, by foot! Well, not the whole thing. A bunch of my old teammies and I formed our third-annual Ragnar Relay team, this year as a 12-women group to conquer the Great River course!

In 2007, we were a 12-person co-ed team that kicked butt and took names from Wisconsin to Minnesota. Last year, we assembled a 6-women ultra team that dominated the Northwest Passage. This year, we’ve got ladies from all over the Midwest meeting up in Winona, Minnesota, on a quest for the Twin Cities. The team co-captains, Margot and Jess, will be leading us through the rolling eastern MN/western WI glacial cut land, where we’ll navigate farm roads, dodge deer, and hammer away at 195 miles. I am runner #9, with a total of 14.4miles over three legs. Run? Yes, please. Cheer? Of course! Sleep? Um, maybe…

But hold your horses! I’ll give ya the run down next time. In the mean time, I’ll leave you with this recipe that is absolutely delicious (and will help fuel our mission for greatness in all things running this weekend):

Peanut Butter Protein PowerBars
1cup peanut butter (creamy works well)
1/3cup honey
1/2 cup dried fruit/berries
5 scoop Hammer Whey Protein Powder (I used Chai flavor)

Heat peanut butter and honey in a medium saucepan on low until runny. Be careful not to use too high of heat, as the peanut butter will burn. Add the dried fruit and mix well. Add the protein powder, one scoop at a time, mixing well over low heat. Make sure all powder is mixed in well. Empty contents into an 8x11inch pan sprayed with non-stick coating. Press mixture flat into pan and lightly coat the top of the mixture with water. I used a spatula and dipped it in water. Do not saturate the mixture. Place in refrigerator for a few hours or overnight. Slice and package in individual bags or saran wrap. These can be stored at room temperature because none of the ingredients need refrigerating!

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About megankillian

Assistant Professor of Biomedical Engineering at the University of Delaware. I love biomechanics!

Posted on August 19, 2009, in In Training. Bookmark the permalink. 2 Comments.

  1. Good luck! I'll be timing at the finish so say hi if you spot me.

  2. Megan, Good luck in you race this weekend, and in IM Madison. I'm doing Madison also…think we're long lost cousins?!Dennis Killian

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