RA 101 Week 9, Session 3

Hello, Runners!

Today we will use the three minute run and two minute walk interval for 60 minutes. Yes you read that right...60 minutes...one hour...you got this! Remember to concentrate on your Good Form Running when you start to get fatigued. You can also slow your pace, remaining on midfoot, just don't give up.

Here is your schedule for the remaining days this week:

Thursday: 30 minutes of strength & conditioning (increased by 5 min).
Friday: Off Saturday: 60 minutes Sunday: Walk

Super Food – EGGS

As a runner, routinely eating eggs will offer you a number of health benefits, which include maintaining a lean body weight, helping fight inflammation, and promotes bone strength (thanks to high levels of protein, choline and vitamin D).

The quality of protein provided by an egg is fantastic. It’s considered a complete protein, providing you with all the necessary amino acids, and it's very easily absorbed by the body. This makes it a great option for post workout eats because it will help promote muscle growth and efficiently repair all those muscle fibers you just broke down. Protein is very satiating, taking longer to digest in the body than carbohydrates. Studies have shown people who start their day with protein, specifically eggs, more easily lose or maintain weight versus those who eat a high carbohydrate breakfast, such as a bagel or bread.

Don’t skip the yolk. The egg yolk offers many nutritional benefits, especially for runners. Egg yolks are the richest source of the B vitamin choline (30 percent), which is associated with reducing inflammation and better neurological function. Yolks do contain fat, specifically in the form of cholesterol. There is an increase in the number of studies that show consumption of dietary cholesterol from eggs (up to one yolk per day) can be safe (http://www.hsph.harvard.edu/nutritionsource/eggs/)and the other nutrients in the yolk alongside the cholesterol are in fact protective against heart disease.

There are so many ways to incorporate eggs into your daily and post run eats. Whether boiled, scrambled, poached, or fried (in a nonstick skillet to cut down on the need for additional fats), eggs are all they are cracked up to be.

Here's a super yummy recipe for Real Healthy Egg Salad

8 organic, free range eggs (or just reg eggs)

4 celery stalks, chopped

2 Tablespoons onion greens, chopped

1/4 cup Greek yogurt

2 teaspoons champagne mustard

1 teaspoon fresh squeezed lemon

dash of salt and pepper

Boil eggs. Peel and chop hard boiled eggs. Place in a large bowl. Add celery, onion greens, yogurt mustard, lemon, salt and pepper. Mix well. Chill and then serve.

** To boil the perfect egg: place eggs in a large pot and cover with cold water by half an inch. Heat the water to boil, turn off the heat and cover the pot. Wait exactly 7 minutes, and then place the eggs in a bowl of ice water for 3 minutes.

Keep hydrating!

Have a great week,
Coach Jen

626-524-7777