Writing for The Irish Independent, famed runner, Derval O’Rourke is offering some top tips and meals for those who are taking on the Cork Airport Run. For this week, she is giving her top tips for choosing a workout partner and her meal is Spinach and Feta Frittata.
• Aim for someone who is at the same level, or slightly better, than you. This way you can progress towards your goals and improve your fitness levels, strength and speed together. Pairing up with somebody who is way fitter, faster or stronger than you might be a little demotivating.
• Pick someone with a similar attitude to you. I like to train with people that I would share a cup of coffee with. Some days I’m really happy to be training and other days I’m a bit moany! I find that training with people of similar attitudes helps. You need to gel with your training partners.
• Choosing someone with a common goal is important because if they understand what you’re doing, and why you’re doing it, then they can be a better workout partner. They can help keep you focused on and achieve your goals. Choosing the same goal is really helpful e.g. an event to work towards.
• Ensuring your schedules are similar is key because no matter how ideal your training buddy might be, if your schedules never coincide then it’s not going to work. Can you train in the morning or do you need to train in the evening?
Fitness levels: Attitude: Goals: Schedules:
How are weekends for you? Think about this before getting your self a training buddy.
Spinach and feta frittata
Eggs are one of my hero foods. The dish is packed with good quality protein from the eggs and cheese as well as a dose of greens from the spinach, serve with a side salad for some extra goodness and a toasted pitta if you need some extra fuel.
Prep time: 5 min
Cook time: 15min Ingredients:
50g feta, diced
4 tbs milk
Handful basil leaves, torn Salt and pepper
1 tbs butter onion, finely chopped Handful baby spinach leaves
Preheat the grill to a high heat. Lightly beat the eggs, feta, milk and basil in a medium bowl. Season well.
Heat the butter in a large oven proof frying pan over a medium-high heat. Cook the onion and spinach for about 5 minutes.
Reduce to a low heat and pour the eggs into the pan. Do not stir the eggs: just allow them to cook gently for about 10 minutes.
When the frittata is softly set and golden underneath, remove the pan from the heat. Place the pan under the grill for a few minutes and cook until the top of the frittata is set and golden. Cut the frittata into slices and serve on a warmed plate.