Did you know?

Did you know that a one cup serving of most canned beans supplies over 25% of your daily value for protein, almost 60% for fiber, and 20% of fiber. Beans also contain a good dose of carbs. Try your favorite beans in salads, soups, and as sides!!

Hmmmm....

A strong core helps you maintain good posture, which leads to consistant stride length and frequency. This may reduce fatigue. - Kimi Sato, Ph. D. & Author

GOT CROSS TRAINING?

Hello all!! I just wanted to take this opportunity to share an experience from my last running race. It was a challenging 10 mile course through downtown Austin into the neighboring hills! I decided to treat this as a training run. I was relaxed and feeling good at the start of the event. I ran the first three miles at a comfortable pace even with a slight down hill. I found myself in a GREAT groove heading into the up hill section. I flew up the hills and was in control of my body and pace on the down hill sections that required sharp corners to navigate through. I passed runners that might have started to fast with ease. I kept my form and more important my mental focus to the finish line. I finished strong pushing the tempo at mile 9 to the finish.
I ran this race 1 minute slower than last year. However, I was just using this as a training run. Last year I started fast and was in purgatory the entire race. I can't tell you how bad I felt after last year's run.
What was the difference to my form this year? First, I have put more emphasis on CROSS TRAINING my body. I have added more flexibility and core training, and decreased my resistance training. I have also been more consistant with massage therapy and regular chiropractic visits. Second, I have a bigger running mileage base with more hill work and speed work throughout the hot summer. Yes, I was the idiot training at 3 o'clock in the afternoon during summer. Third, I added cycling miles to my training program this year. Fourth, I have cleaned up my diet. I have limited my eating out, and beer consumption. That is true DEDICATION!! I also put more emphasis on recovery nutrition this year. It was a huge help over the summer months.
I just wanted to share this with you all. So, Try to compliment your training regiment with these factors listed above! GET OUT THERE! Trainer Todd

Recipe of the Week

POWER STEW
3 tablespoons olive oil
4 cloves garlic, minced
1/4 cup white wine
2 tablespoons water
1 (14.5oz) can diced tomatoes in juice
1- 1/2 teaspoons ground sage
1/2 teaspoon dried thyme
1 bay leaf
1 (16oz) can cannellini beans
optional sea salt & fresh ground pepper

Heat the olive oil in a large saucepan over medium heat. Add garlic, and saute' until lightly browned. Pour in the white wine, and simmer for a minute. Pour in the tomatoes with juice and water, and season with pepper, sage, thyme, and the bay leaf. Bring to a boil, and let simmer for about 20 minutes.
Pour in the beans, and simmer for another 20 minutes, until the stew is thickened and flavors have blended. Remove the bay leaf, add salt and pepper to taste.
We tried this last weekend. Mom sent this recipe, and I was skeptical. I'm not a big stew or soup guy. Usually I feel bloated and not satisfied after eating them. This recipe is a different case all together. It is very satisfying. This is a GREAT fall or winter recipe. Put it together before kick off on Sunday. It yields 4-6 servings and reheats like a champ. GET TO IT!! Trainer Todd