Running group week one was a success! The training schedule increases mileage over a series of weeks and tapers back down closer to the race. The program is linked to the Brooksie Way which is a very hilly course in Rochester Hills on September 27, 2015. This Thursday’s run was a cool 3 miles. Never thought I’d be relieved to say, “it’s just 3 miles tonight.” Next week, 4 miles; the following, 5 and so on.
The key is good shoes, plenty of water (the day before and the day of the week’s long run), my bondi band headband and water belt! Since the run starts at 6:30pm, I make us a small peanut butter and jelly sandwich (on flatout bread) before hitting the pavement.
This year, my goal is to finish with a decent time, but moreso to commit to the training program’s daily homework. I think that’s where I struggled last year. It’s harder to keep up on a 10 or 12 mile run when you haven’t been logging any miles the rest of the week. I also decided to start with a smaller training interval this year, running 1:1’s. It made 3 miles seem easy, but when I get to those long runs I think that will be the best interval to work with (1 minute run:1 minute walk).
Cheers to making /A/MY LIFESTYLE improvements and working toward a 13.1 hilly goal!
This is an easy weeknight dinner! I really like the flavor and it’s quick! I based this off Martha Stewart’s recipe, adding some more vegetables and black beans. The recipe is lightened up, not using store bought enchilada sauce and also high fiber, low calorie wraps or tortillas. Rest assured, the cheese is still there!
Lighter Chicken Enchiladas
10 OZ shredded white meat chicken
1 TB olive oil
1 medium onion
2 garlic cloves
1 bell pepper
1 cup frozen broccoli florets
1 can reduced sodium black beans
1/4 cup flour
1 TSP ground cumin
1-2 TB chipotle peppers minced, in adobo sauce
1 can reduced sodium chicken stock (14.5 oz)
1/2 cup water
8 tortillas or high fiber low calorie wraps
1/2 cup grated cheese
Preheat the oven to 400°. Combine the chicken, beans (drained and rinsed) and broccoli in a bowl. Set aside. I use canned chicken for this recipe. It takes out a step and is very easy to shred.
Sauté the onion, pepper and garlic in the oil with salt and pepper. Add flour and cumin, cooking for a few minutes. Whisk in the chicken stock, water, adobo sauce and chipotles. Summer the sauce for five minutes or until thickened.
Stir one cup of the enchilada sauce into the chicken, bean and broccoli mixture. Add 1/4 cup sauce onto the bottom of a 9×13 glass dish. Assemble the enchiladas one by on, adding filling, folding in the sides and rolling tight. Finish by topping the enchiladas with the remaining sauce and cheese.
Bake until bubbly, 10-15 minutes. Let stand before serving and enjoy!