Week 2 | Post Run Recipe

Greetings Be Change Runners!

Congratulations on completing your first week of marathon training! So proud of you all!

Training plan for WEEK 2: August 7th - 13th

Sunday: REST DAY

Monday: 3 mile run

Tuesday: 4 mile run

Wednesday: Cardio/Core work

Thursday: 3 mile run

Friday: Cardio/Core work

Saturday: 7 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Throughout the week, get your miles done! It will matter and it will show on Saturday who is not finishing the work miles.

Questions about metabolism? Great nutrition facts on boosting your energy level. Check out this great article!

http://www.livestrong.com/article/104922-boost-metabolism/#ixzz1Tutl3AfS

POST RUN RECIPE:

The Athlete's Palate: Rocco DiSpirito

This contributing chef enjoys a Mexican-American classic (delicious hot or cold) as a post-run lunch. By Rocco DiSpirito
DiSpirito lightened this soup by using low-fat chicken broth and skinless chicken breast and omitting sour cream and cheese. The heat in chiles comes from capsaicin, an antioxidant that improves digestion and reduces heart-disease risk.
1 1/2 corn tortillas

2/3 cup low-fat, low-sodium chicken broth

1 cup canned, diced fire-roasted tomatoes

2 chipotle chiles in adobo sauce, chopped fine

2/3 cup store-bought hot fresh salsa

1/2 cup fresh or frozen corn kernels

1 cup cooked skinless chicken breast

Salt and freshly ground black pepper

1/3 ripe Hass avocado, sliced

1/3 cup chopped fresh cilantro
Preheat the oven to 375° F. Line a baking sheet with parchment paper.

Cut the tortillas into 1/4-inch-wide strips. Place in a single layer on the baking sheet; bake until golden and crisp, about nine minutes.

Combine the chicken broth, tomatoes, chiles, salsa, and corn in a medium saucepan. Bring to a boil over high heat. Turn the heat to medium-low and simmer for eight minutes.
Shred the chicken and stir into the soup. Season with salt and pepper.

Chill in the refrigerator if serving cold. Ladle the soup into four bowls. Top each with avocado slices, cilantro, and tortilla strips. Serves four.

CALORIES PER SERVING: 142

CARBS: 20 G

FIBER: 3 G

PROTEIN: 12 G

FAT: 3 G