Top­tips­fromDer­val...

The Corkman - - NEWS -

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.

Serves: 2

Prep time: 5 min

Cook time: 15min In­gre­di­ents:

6 eggs

50g feta, diced

4 tbs milk

Hand­ful basil leaves, torn Salt and pep­per

1 tbs but­ter onion, finely chopped Hand­ful baby spinach leaves

Method:

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.

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