SaltAir Half Marathon

I had the pleasure of running the Saltair Half Marathon today as a pacer. The race started and ended at Old Saltair. It’s kinda of beautiful building, in a creepy haunted sort of way.



The course was a flat out and back, one I wouldn’t normally consider to be a fun route, but as a pacer, running for everyone else, getting to be a cheerleader, coach, motivator, not running for myself, that changes my perspective. It’s all about everyone else. And that is why I loved it.
My racing partner, Wan Ho is one seriously amazing guy! One of the kindest, most positive people I’ve ever met!


Never mind the fact that Wan showed up with a sprained ankle and I showed up with a strained hamstring. A little pain won’t slow down these pacers! We were determined to get our people their goal time, pain or not!
And he brought me my own little kit of Chinese miracle healer medicine for my leg. See what I mean? Nicest guy ever!

We met some awesome runners along the course. Some running their very first half marathon. These are some of my favorite runners to meet on a course. They are green with the excitement of running and have so much energy and determination. The road of possibilities is stretched for many miles ahead of them.
And equally inspiring are those I meet on the course that are running their 50th or 100th half marathon. True veterans of the sport, eager and willing to share their wisdom.
It was just a day of grit, determination and inspiration.

Ready to meet a few?

Start line! Could it be that this many people love this running thing as much as I do?

That’s me. Which way do we go?

Our little group of 2 hr groupies. Sub 2 hours or bust!!


A few miles later. Still smiling. Still running!


Running and taking selfies is hard.


Done! We did it! Finished!


With Allison and Meridith. Allison is 28 weeks pregnant and smoked our little 2 hr group by a long shot. Simply amazing! Setting an example for preggos everything. One Bad A mother runner!



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Homemade Gluten Free Protein Energy Bars

I’m all about the grab and go pre-workout meal. Especially at 5:00 in the morning before a long run or a hard set at the gym.

I have to eat before I workout. It’s important to fuel for energy before a hard workout. Heck, honestly, sometimes, I eat in the middle of my workout or run. Got to fuel that fat burning machine!

My favorite go-to pre run or workout meal is a banana and a protein bar. And if you have used the store bought bars, you know that they are a) usually packed with artificial sweeteners or sugars and preservatives or b) they are super expensive.

So I got tired of paying out my nose for something I could just make at home and be able to control what ingredients go into it.

So, here is a recipe I adapted from one I found on the internet. It’s super fast, super easy, no bake, all natural, and absolutely delicious! Even my kids like them (I have to hide them to keep for myself).

There are a lot of variations you could try with the ingredients. I omit the Rice Krispies, or you could add different dried fruits, text for different flavors.

GF Chocolate Cranberry Protein Energy Bars

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1 1/2 C oats
1 C quinoa (ground in blender)
1 C Rice Krispies (optional)
2 TB ground flax seed
1 TB chia seeds
1 C craisins
1/2 C unsweetened shredded coconut
1 C carob chips
2 scoops (about 1/2 C) chocolate (or vanilla) whey protein
1/4 C chopped nuts (optional)
1/2 C honey or agave syrup
3/4 C almond or peanut butter
1 tsp vanilla

Combine dry ingredients in large bowl.
In sauce pan or microwave heat nut butter and honey or syrup 30-60 sec, stir til smooth. Add vanilla.

Pour liquid over dry ingredients, mix well.

Spray 9 x 13 pan with cooking spray.

Pour mixture into 9 x 13 and press into pan.

Using a large square of wax paper, very firmly press into pan.

Allow to cool on cooling rack, refrigerate for 30 minutes.

Cut into squares, wrap each square tightly with plastic wrap.

Makes about 15-18 bars.

Sherrie Shepherd