Recipe: The Runner’s Sandwich

Recipe: The Runner’s Sandwich


Recipe: The Runner’s Sandwich


  • 4 slices bread (whole wheat)
  • ½ ball mozzarella (cottage cheese also goes great!)
  • ¼ cup sun-dried tomatoes in oil
  • 2 tbsp olives
  • 2 tsp capers (can be made without if unavailable)
  • ¼ cup basil, fresh (dried basil is also fine, ¼ cup = 1 tsp)
  • salt and pepper to taste


  • Roughly chop the cheesetomatoesolives and capers and throw into a mixing bowl.
  • Add the herbssalt and pepper.
  • Use a fork to mix up and mash the ingredients a little – not too much, we just want to get those flavours circulating.
  • If you’re using very soft bread then pop it in the toaster/pan without oil for a minute or so – not to toast it, just to harden the outside. If the bread is already a hard type, we’re good to go.
  • Spread the mix on the bottom slices, add the other slices on top. Squish down.
  • Now comes the oil part – if you’re exercising a lot you’re gonna need all that extra fatty olive oil. If you’re not, that’s your call. Either way, it tastes great.
  • Heat the pan (with or without the oil) and put the sandwich in. Put a lid on the pan if you have one, don’t stress too much if you don’t. Cook for 3 or 4 mins, squishing down with a spatula occasionally, then flip and cook the other side the same way. Both outsides should be nice and crispy, the insides melting together.
  • Awesome. What a sandwich.
Member Spotlight – October – Jenn Phillips

Member Spotlight – October – Jenn Phillips

Our members come from all walks of life and are of all strides. Our Member Spotlight is one way to get to know your fellow runners.

This month’s Member Spotlight is on Jenn Phillips:


Jenn Phillips born and raised in Aurora, Colorado. I moved to VA when I was 30 for a job and have been here for 10 years. Started running here, where the oxygen (got to love sea level), almost 7 years ago.  

Why did you start running?

I started running only about 7 years ago after cheering for friends at a marathon and thinking, “if all these people can finish a marathon, what is my excuse?” Watch the back of the pack at a race and I dare you to not want to run.   A dear friend was running for Team in Training (TNT) that next season and convinced me that, yes, I too, could be a runner. I ran my first half marathon in the spring of 2014 with TNT.    I caught the running bug and ran two marathons the following year (MCM and Richmond). Training for those two marathons helped me get in the best shape of my life and because I was so in tune with my body, I found my cancer in its very earliest stages. I was diagnosed with Lymphoma in 2016.  Ironic since the first race I ran was with an organization raising money for the Leukemia and Lymphoma Society (TNT). I had 2 rounds of chemo, ran a half marathon, had a couple more rounds of chemo, and then moved on with my life.  My running community and workout friends were key in getting me through that bump in the road.  Running is now a major part of my life story, and honestly, probably saved my life.

Next year will be 5 years cancer-free, so hope you all will participate in some TNT runs and events with me to celebrate!  (assuming, you know, COVID is over

What is your PR in your favorite distance? 
My favorite distance is 10 miles. PR is 1:32. I run because it is social and helps work off all the beer and delicious food I eat.  You friends, run marathons, and I will meet you at the end with a beer for all of us.
Do you have a favorite class/service?
Jim’s 6 am classes.  It is the best way to start the day!

What has been your favorite part of being a member at FRC?

I like to be surrounded by driven, motivated people. I don’t care that I am the slow kid, I just care that we all are there working hard together.   I love to be next to other members when they max out a treadmill. Studio workouts push me and it’s so nice to have a studio that focuses on running.  I think it says a lot about the studio when coaches and family members all go to each other’s classes.  When the people that work there, want to come back on their off time to just hang out with other coaches and members, that is when you know a studio is special. The sense of community at FRC is the strongest I have seen at a studio.



If you or someone you know would like to be featured in our Member Spotlight, please email i[email protected]

Staff Spotlight – October – Rachel Dyke

Staff Spotlight – October – Rachel Dyke

We take your training and recovery at FRC seriously. That’s why we have the best team to help support you. From Olympians, professional runners, Ironman athletes and other highly experienced running and training coaches and staff members, we have the experience to empower all levels of runners to train to be their best! Our staff all shares a PASSION for running and are here to get to know you and make sure that you find your formula and achieve your goals.
Name and Nickname: Rachel Dyke aka Rachie

Born and raised in Williamsburg, VA, Rachel recently moved to Arlington in May. She picked up running in college as a stress reliever and soon realized that she loved racing, and the race bling! Her favorite races have been the Richmond Half Marathon, the Disney Princess Half Marathon, and the Richmond Marathon (her one & only!). Rachel’s motivation to get up and workout comes from a desire to stay healthy, both physically and mentally, something that running has really provided her over the years. Rachel’s favorite classes to take at FRC are Tread and Train and A.B.S. You can also usually find her in Jim’s Tuesday Train class too! Her favorite recovery service is cryotherapy by far! Rachel has loved getting to know all of the staff and members at FRC. Working at FRC has truly helped her feel connected to Arlington during this weird time! The next time you’re in the Studio, ask Rachel about traveling to India, working for Walt Disney World, or what book she’s currently reading!

To learn more about Rachel READ MORE HERE.