Update.....

Sat. Run Recap:
Good Job to everyone on the long run. Next week is a down week, so we will go easy on yah!

Next Run:
Guest Speaker: Stuart from New Balance will be at the store on Weds. before the run for a "Running Shoe Test Program" Try out the newest product from New Balance the 1061 and the 767. A new pair of shoes will be given away.....so come out and try a pair and maybe you will be the lucky winner!!!!
Weds. Mar. 7th 6:15pm meet at Runners Sole. Again, we will be doing some intervals, so come rested and ready to go hard!

Sat. Run:
Sat. Mar. 10th 7am meeting at Ord Road(Dog Park) 1/2 Marathoners: 7 miles
Marathoners: 14 miles.

Nutrition Tip by Rhonda:
Getting a Better Snooze Through Food

Snooze Foods:
**These are foods high in the sleep-inducing amino acid tryptophan:

Dairy products: cottage cheese, cheese, milk
Soy products: soy milk, tofu, soybean nuts
Seafood
Meats
Poultry
Whole grains
Beans
Rice
Hummus
Lentils
Hazelnuts, Peanuts
Eggs
Seasame seeds, sunflower seeds

Best Bedtime Snacks
**Foods that are high in carbohydrates and calcium, and medium-to-low in protein also make ideal sleep-inducing bedtime snacks. Make sure you eat at least 1 hour before bedtime as it takes the tryptophan in foods a hour to reach the brain:

Whole-grain cereal with milk
Hazelnuts and tofu (you can get great fruit tofu like yogurt)
Oatmeal and raisin cookies, and a glass of milk
Peanut butter sandwich, ground sesame seeds

Best Dinners for Sleep
**Meals that are high in carbohydrates and low-to-medium in protein will help you relax in the evening and set you up for a good night’s sleep.

Pasta and parmesan cheese
Scrambled eggs and cheese
Tofu stirfry
Hummus with whole wheat pita bread
Seafood, pasta, and cottage cheese
Meats and poultry with veggies
Tuna salad sandwich
Chili with beans, not spicy