As a start, we did 8 200's with a jog 200 in between each. Noah cruised with times just over 30 throughout. Curtis and I closer to 33 to start, escalating to 36-39, but finishing at 35. Back on the field with those guys tomorrow! A thank you to Noah for the push to be better; it will help prep me for Summer tournament play! Recently signed up for the Cleveland $10K to start on June 16th......just over 10 weeks out!
I also signed up for the Des Moines IMT half marathon on Oct 21st. My friend and training partner, Kylie, is the force behind that decision. Haven't come around to the idea of actually training for that though.....yet!
GRANOLA
With oats being one of the original 14 Superfoods (and ranked up there with pumpkin in regards to fiber content), I have now made the following granola recipe a couple of times. It is directly from the Superfoods book!
1 1/2 cups old fashioned oatmeal
1 1/2 teaspoons canola oil (I substituted extra virgin olive oil)
1 1/2 Tablespoons honey (heated in microwave 8-10 seconds for ease in mixing)
2 Tablespoons chopped walnuts
1/8 cup dried blueberries
1 teaspoon pure vanilla extract
Variation: Substitute almonds for the walnuts, and dried cranberries for the blueberries.
Mix all ingredients together in a bowl. Bake at 300 for 20 minutes (stirring every 5 minutes).
Given the substituted EVOO, 5 SUPERFOODS in total!
Easy Quiche (from Lisa Stroschine - Instructional Technologist at Coe)
4 whole wheat tortillas
6 eggs
1/2 c. fat-free cottage cheese
1/4 c. milk
1/2 c. shredded cheddar cheese
1 tsp chili powder
chopped fresh cilantro to taste
salt & pepper to taste
Veggies: Use what you have on hand. I sauteed a few leftover boiled potatoes with chopped red onion & green pepper. Just before I took it out of the pan, I tossed in some shredded fresh spinach.
Arrange the four tortillas in the bottom of a pie plate. They'll hang over the edge - that's OK.
Beat eggs, cottage cheese, milk and spices together. Stir in shredded cheese.
Arrange veggies in the bottom of the pie plate on top of the tortillas. Pour the egg mixture on top.
Bake at 350° for 35-40 minutes until eggs are set. Optional garnishes: fresh cilantro, diced tomatoes, salsa.
Overnight Refrigerator Oatmeal (from Lisa Stroschine - Instructional Technologist at Coe)
Put all of the ingredients below in a jar with a lid, shake it up and put it in the fridge. It's ready to eat the next morning. You can make up a whole week's worth in advance and just grab a jar each morning!
1/2 cup oatmeal
1/3 cup Greek yogurt
1/4 cup milk
(now add what you like)
1 T. chia seeds
honey or agave to sweeten (especially necessary if you're using plain Greek yogurt)
fresh or frozen fruits
Variation: Make this in an almost-empty peanutbutter jar!
1/2 cup oatmeal
1/3 cup Greek yogurt
1/4 cup milk
(now add what you like)
1 T. chia seeds
honey or agave to sweeten (especially necessary if you're using plain Greek yogurt)
fresh or frozen fruits
Variation: Make this in an almost-empty peanutbutter jar!
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