Sunday, April 29, 2012

Creamy Guacamole Salad

Here's a creation that I came up with this evening that comes highly recommended by my official recipe tester.

2 ripe avocados- pitted and scooped into a bowl
2 tomatoes, seeded and diced
2 large spoonfuls of plain, Greek yogurt
1 handful of fresh spinach leaves, chopped
1/4 of a sweet onion finely diced
*for this recipe, I didn't have on hand fresh cilantro and juice from a lime, but I recommend adding these two ingredients if you have them on hand

*Seasonings to desired taste- start small add in little units until it tastes the way you want it to
Kosher salt
Fresh cracked pepper
Garlic powder
Chili powder
Cumin
Cayenne pepper
*I started with a small dash of each of these, then added more after I mashed them all together and it tasted the way I wanted

In a large bowl, mash all ingredients together using two forks until well combined

Use as a dip for your favorite chip or cracker or a topping on a dish to give it a fresh, southwest flavor.  I used it to top a quinoa/ground beef dish I made this evening and it gave the boring dish a great flavor and fresh feel.

Enjoy!
Creamy Guacamole Salad
Creamy Guacamole Salad on Quinoa/Ground Beef


Saturday, April 28, 2012

Bike to Trail to Run to Bike Again

So, my friend Dan Leach lost all this weight and got on television.  Click here to see the spot on Charlotte Today.  What's cool is that Dan is my twin... well, not by blood or genetics, but look at the guy.  He loses all this weight and then shaves his head and has that goatee.  I'm beginning to think this is a requirement for loosing a lot of weight.  You haven't truly completed your transformation until you're hairless with facial hair.  Now the guy is a runner and encourages others to live a healthy lifestyle.

Well, geez, Dan, way to one-up me and get on TV!
In any case, I saw his status update on Facebook "GOOD MORNING! Let's go run 5K!!!! Oh, and then ride 19K!!!! And, um, then run another 3K? Wait, what was I thinking????"  and decided that if we were really twins I needed to do something similar otherwise I'd be left out.  And it worked out that my wife and I decided on some early Mother's Day and Father's Day gifts for each other... new bikes!

Neither of us has had a new bike for at least 20 + years, and my old bike is just barely hanging on- hers is really just scrap metal at this point.  Since biking is great cross training for runners and a great way to get around without having to drive everywhere, we finally decided to invest a little in our future.
Another reason I wanted a new bike was that while I've been getting more into trail running, I don't like the idea that I am wasting a lot of my running time just getting to the trail head- and I hate that I need to drive to others.  So, I've had it in my head for a long time that if I had a good bike, I could always ride to the trail head, run, then ride home.  So, that's what I did today, and it was an awesome training experience.


One of the neat things about doing this is the mixed training aspect.  I just combined cross training with running and the cool down was more cross training.  What I did was to ride my bike 4 miles to the top of a very steep mountain.  When I say very steep, the sloop gets as high as 22% grade and only goes as low as 7% grade and it doesn't let up at all until the top.

Once I got to the top, I locked my bike to a vehicle barrier and ran for 8 miles, then took my bike back home.  After the incredible workout I got going up to the top of the mountain and started running, my first impression was that this was really a weird feeling.  To go from bike muscles to running muscles is a challenging transition, but after a few miles, I got back into my running groove and everything felt fine.  It is evident to me that this type of training is good all around.  If I could just find a place to swim, then I could really be training for a triathlon... which is something I want to do someday.

Working out different muscle groups in the middle of a run is nothing new and is very much advisable.  By working different muscles you better hone your support muscles and core muscles which help to prevent injury to joints, etc.  It also keeps your body guessing what you'll do next, which burns more calories.  It's just good training.

Now, back to my need to match my twin Dan.  He started with a 5k which is 3.1 miles.  I started with a 4 mile bike ride.  He then did a 19k on his bike, which is approximately 12 miles.  I ran 8 miles.  Then he ran a 3k which is approximately 2 miles.  I rode another 4 miles home.  Grand total of miles... Dan, 17 miles; Me, 16 miles.  Dan, you are the better twin and I am the inferior one...  You one-upped me again... I'll get you next time!

Wednesday, April 25, 2012

Try This for Breakfast!

So, in the world of weird concoctions, I have created for myself a bit of an alternative breakfast.  I have not had cereal for a long time now and have, for breakfast been eating eggs, oatmeal, etc.  I've also developed this little creation that combines the best from all worlds.

It's kind of a granola-ish, cereal-ish, yogurt-ish dish...  give it a try and you might like it.  It is high in protein, nutrients and fiber, and tastes good with a thick texture.  It's also very filling.

First, Greek yogurt ~1/2 - 3/4 cup
1 TBS chia seed
1/4 cup rolled oats
1/2-1 cup fresh or frozen berries (raspberries, blueberries, blackberries, etc)
A few TBS Maple syrup/honey/Agave syrup- you decide
Handful of crushed nuts (your choice- walnuts, pecans, almonds, etc)
Milk- to your desired consistency

*Optional fresh or pre-ground nutmeg or cinnamon- to desired taste

Mix together- I like to mix it up the night before and put it in the fridge so all the flavors combine.

Give it a try!

Tuesday, April 24, 2012

The Smoothie

There are many variations to a smoothie.  The nice thing about a smoothie is that it is mostly healthy, and in moderation, can make a great healthy snack.

My smoothies are have a few simple ingredients, but pack a lot of nutrients, protein, calcium, and yum!

These measurements are approximate at best as I don't usually measure anything and it depends on how many smoothies you are planning to make, so here's how I make it.

In a blender,
-Start with frozen berries (1-2 cups)
-On top of the berries, Greek yogurt (1-2 cup) - it has to be plain, non-fat yogurt, I prefer Greek, but any plain, non-fat yogurt
-About 1/4 cup maple syrup- you can sweeten to your liking, so more or less syrup is up to you (maple syrup has a lot of good-for-you nutrients, but it is sugar, so moderation is key)
-1-2 TBS Chia seed (optional)
-Ice, the amount is up to how thick you want it
-Milk- again, the amount is up to you, but I would say 1-2 cups
-Set blender to chop the ice- you may need to push down with a spoon to get it going- my blender usually does well with this
-Blend until desired consistency- at this point you can taste it, if it's too thin, add ice; if it's too thick, add milk; if you want it sweeter, add maple syrup

*A variation for the sweetener- you can Agave syrup which has a lower glycemic index or honey, or even evaporated cane juice; you might also want to try apple juice-- but, unless you're diabetic, I would stay away from the artificial sweeteners

*Another variation is to add a nut butter, like peanut or almond butter.  When I first started making smoothies, I actually started by making peanut butter smoothies... these were very popular.  You may even want to throw some nuts in for good measure!

Have fun and experiment, but treat these like a treat- moderation and only on occasion- unless you're running a marathon every day or working out for 2+ hours, you don't need all the carbs!

Monday, April 23, 2012

Duel in the Sun 30th Anniversary

Not much to say today.  I ran across this video, it is an interview between Alberto Salazar and Dick Beardsley about the 30th anniversary of the duel in the sun.  30 years ago, Salazar and Beardsley battled it out in the Boston Marathon in the grueling sun.  Salazar won by 2 seconds.

What I appreciated most in this video is the new attitude that Alberto Salazar has toward running and running war stories.  He's very accommodating to discussing the past, but he sees a much bigger purpose in life, in large part due to his faith in God.

Please take the time to watch, it is worth your while.

Click here for the video.

Sunday, April 22, 2012

One Day of Work for a Few Days of Prepped Meals

Cold, winterish weather is coming, so I decided to make some soup.  Recognizing that some days during the week are much tighter than others (getting in a run after work and preparing dinner with a deadline), I went to an new standard.  Taking what I learned from a previous post about soup, I prepared for two nights of bean and chicken soup for dinner, at least one if not two days of chicken sandwiches, and at least one more night of chicken... we'll be chickened out by the time this week is over.

First, I slow cooked a whole chicken in a crock pot on the low setting for 6 hours.  I seasoned the chicken with salt, pepper, and garlic coated in olive oil.  I put the contents of the package that they always include in the chicken cavity (the chitlins? Usually heart(?), liver and neck).  I put it all in the slow cooker with 2 cups of water... then I left it alone.

When the chicken was done, I removed all the meat and placed all the bones, skin, and everything else in a pot with water.  I made sure to include all the liquid from the slow cooker.  I simmered it for a few hours, then strained the liquid into another pot and discarded the chicken parts (voila- stock!)

I prepped two 1 quart containers with the following.  1/2 cup of dry beans (one with black beans, the other with black eyed peas), chicken, diced celery, diced carrots, diced onions, minced garlic, salt, pepper, cumin, chili powder, a dash of oregano, and a dash of cayenne pepper for a kick.

(I made sandwiches with some of the chicken and then put the leftover chicken in a container and in the fridge)

Then I ladled the broth into the containers with the soup mixture and stirred a little- I put a lid on them and put them in the fridge.  From experience, I've learned that the dry beans will absorb the liquid and soften, and the seasonings will combine really well over night.  Tomorrow, when I want to cook the soup, I'll only need to simmer it for a little bit and it will be good.

I put the remaining stock in two more quarts and put them in the fridge.  Stock/broth can be useful in many ways.  It's good if you warm it up and just sip it for easily digestible nutrients if you're sick or in the need of something warm or nutritious.  It can be used to make rice, quinoa, beans, or other soups.  Broth/stock is a good substitute for water in savory dishes if you want to add a little more nutrition.


Side View with Stock
Below are some pictures of what it all looked like.

Top View Pre-Stock

Side View Pre-Stock
Top View with Stock




Saturday, April 21, 2012

Rail to Trail

I went on a 14 mile trail run today on the Stony Valley Railroad Grade.  I was surprised that this rail to trail path crossed with a part of the Appalachian trail.  I guess when you live in the AT territory, it's hard to run on a trail without coming across it at least once.

Just in case you don't know, a rail to trail run is generally based on an old railway line.  When a railroad company leaves a route, they take their tracks and leave a pretty straight, flat trail.  These types of trials exist all over the United States.  It just so happens that the trail I decided to try for the first time today is about 10 minutes from my house by car.

What bothers me the most about this trail is that it has taken living here for about 5 years before I even attempted it.  There are a lot of trails all around me, but I have done whatever it takes to make sure that I don't ever drive to a trail head.  It's almost shameful, but for an introvert like me, it's probably common.

I encourage you to take a look around your dwelling and see what exists as a possible train run for you, you might be surprised at how many people think this trail is a pretty neat thing.  If you're too nervous to check it out on your own, arrange for a friend to explore with you for a hike.  If still too nervous, email a local running club for some advice on trail running.

In any case, I highly recommend trail running.  Trails can be hard or very simple, like the one I ran today.  Many world-class athletes use trail running as a way to work out without too much stress on their joints or muscles.

When you run on the road, your whole body absorbs the impact, but when you run on a trail earth takes the force.  Plus, as the terrain changes your muscles get a different workout than what it gets on the road.  And, trail running forces a rhythm change.  Road rhythm is very basic and regular (thup thup thup thup thup thup thup... etc)  whereas trail running is irregular (thup thup thupthupthup thup   thup   tup   thup  thupthup thup thup thupthupthupthupthup...) get the idea?  That helps the joints, muscles and mind when running in longer races.

In any case, this particular part of the trail was pretty easy, so I made a couple of videos to show you.

Stony Valley Railroad Grade 1
http://youtu.be/Q0tLxEghUYo

Stony Valley Railroad Grade Video 2
http://www.youtube.com/watch?v=fKHriOqC0bc&feature=youtu.be

In looking at this, I also discovered an interview with Christopher McDougall made by Appalachian State University.  Enjoy!
Interview with Christopher McDougall, author of Born to Run.
http://today.appstate.edu/ap-mcdougall

Thursday, April 19, 2012

My 5K Training


It's amazing how, when I am preparing for a race, that time seems to go by fast.  Following a set training schedule becomes the rhythm of life.  I don't look at a calendar the same way.  I don't see the month, day and year, I see a daily training plan.  It's not Monday anymore, it's an easy run, Tuesday becomes a speed day, Wednesday a strength training day and so forth, you get the idea.  I guess when I'm committed, I'm committed.

You may remember from a few weeks ago that I said that I was working on training for a 5K on May 12.  Until this race, I had never "trained" for a distance shorter than a marathon, but I recently made the decision that I wanted to start doing some shorter distances.  Ultimately, my goal is to improve my overall strength and speed in the marathon, and I am experimenting with a bit of a new training philosophy to train smarter.

The only way a person can get faster is to practice running faster.  This speed work not only works different muscles in your legs, but it opens the air pockets in your lungs for greater sustainability in the shorter distances.  I figure that if I push myself to run shorter intervals that my lungs will be better prepared to take in more oxygen later.  In other words, instead of the longer intervals in my speed, say 800-1600 meter sprints, I'm doing 400 meter sprints.  What I'm finding is that the 400 meters is almost harder to complete because I am more prone to run significantly faster per interval.

In fact, based on the numbers from my last workout, I am running each of the 400 meter intervals at an average lap time of 1:30, which, if I could maintain that for 1600 meters, would be a 6 minute mile.  Now, I am at death's door by the time I'm done with the one lap- so I can't maintain a 6 minute mile yet, but I have also mixed in some 1 mile repeats on a different day, which I have averaged a 6:45 minute mile.  I'm pretty sure I can't yet sustain that for 3 miles consecutively, but it means that my lungs and legs are getting a good workout.  Today's workout, I did 2 mile intervals 2 times.  My goal was to maintain an average pace over two miles of 7:30, I averaged 7 minute miles.  So, I'm thinking that the speed work is helping.

Another thing I'm doing as part of this new training plan is the other two days that I run.  I've been attempting trail running, which for me lately has equated to climbing mountains (hill work) to get to the ridge where the good trails are.  I think this has helped in 2 ways:  first, it keeps me focused on why I run- for enjoyment and challenge.  I like the adventure of a new distance, speed, and course; second, when I'm trial running, I don't focus on time or distance, just the joy of the run, which gets lost on me if all I do is monitor splits, time and distance.

The only other difference has been the strength workouts, for which I have been hitting the free weights.  I've done upper body, core, and of course some challenging leg work.  I'm looking for balance.
If you are interested, I have my training plan below.  I just finished with week 3, so the numbers in weeks 1-3 will reflect what I actually did, and the numbers from weeks 4-7 are what I want to do.  Nothing is set in stone and the most important parts of course are the speed workouts.

I publish this rather dry blog entry mainly because I want to encourage you to try new workouts of your own, new challenges or even the same old challenges in a different way.  Enjoy, and God bless!

             Saturday   Sunday             Monday     Tuesday                    Wednesday       Thursday                                       Friday
Week 1    10 miles     Strength Train    10 mi       400meter sprint x 4     Strength Train   3 x 1 mile repeats (avg 6:55 pace)   Off
Week 2    10 miles     Strength Train    10 mi       400meter sprint x 6     Strength Train   3 x 1 mile repeat (avg 6:45 pace)     Off
Week 3    10 miles     Strength Train     8 mi        400meter sprint x 6     Strength Train   2 x 2 mile repeat (avg 7 pace)          Off
Week 4    14 miles     Strength Train    8-10 mi    400meter sprint x 10   Strength Train   2 x 2 mile repeat (avg 7 pace)         Off
Week 5    12 miles     Strength Train    8-10 mi    400meter sprint x 12   Strength Train   3 mile tempo (avg 7:15 pace)           Off
Week 6    14 miles     Strength Train    8-10 mi    400meter sprint x 4     Strength Train   3 x 1 mile repeat (avg 7 pace)         Off
Week 7    Lynn Spittle Memorial 5k Race, Tower City- registration form is attached to a previous post... please come out!

Wednesday, April 18, 2012

Calculating the Cost of Heat Stroke in the Boston Marathon VS that of a Sedentary Lifestyle

So I was browsing the Runner's World website and clicked on this article:  http://rwdaily.runnersworld.com/2012/04/is-it-wrong-that-i-laughed-at-this.html

The article was referring to a few comments made about this article:
http://www.boston.com/sports/marathon/articles/2012/04/17/boston_marathon_runners_suffer_heat_related_ailments_in_record_breaking_temperatures/

The comments were as follows:


There are other comments on the article and other comments on the blog, so I commend those to your attention.  A number of people on either are asking about the cost of having a heart attack or being obese, or being sedentary.  I am not a confrontational guy, and I am no fan of name calling.  In fact, I find it a little juvenile, but it did get me thinking.  So I did a little research on the costs of running the Boston Marathon and getting treated for a heat stroke versus not running the Boston Marathon and living a sedentary lifestyle.

Before I write this, though, I must say that no, you don't have to run the Boston Marathon to be healthy and active, I have never run the BM, but I have run marathons... so think about this as more of a cost of running or even exercising, in any weather, even heat, versus living a sedentary lifestyle and being treated for illnesses related to that... which would you rather pay for?

Training, Running and Running to Qualify for the Boston Marathon ~$1,000 (or more)
Boston Marathon Entry Fee $300
Staying at a Hotel for the Race $200
Treating Heat Stroke ~$8,000
Other Costs Associated with Visiting Boston ~$300
TOTAL COST = ~$9,800 (let's say $10,000)
Realizing your Boston Marathon dream ... ~$10,000 IF you have a heat stroke (everything has a price tag- it's not priceless)

Treating a Heart Attack = $50,000 +
With this number, I need to note that running does not in any way take away the possibility of having a heart attack, but it does significantly reduce the risk.

The Cost of a sedentary lifestyle = Please read... http://huffinesinstitute.org/Portals/37/Chenoweth_JPAH_3_06.pdf
The conclusion of the study is "The cost of physical inactivity and excess weight
among American adults is significant. More research on best-of-class interventions
to curtail the high prevalence of these risk factors is needed."  In other words, it's hard to put a price tag on it because of the many, many diseases associated with this type of lifestyle, including Type 2 diabetes, sleep apnea, heart disease, high blood pressure, hypertension, stress on joints and bones, many different types of cancer, etc.

To be clear, the economy of the greater Boston area greatly benefits from the Boston Marathon, and the emergency rooms and hospitals may get bogged down for a while but they ultimately expect and are able to handle the influx.  Overall, however, we must realize that all that extra money in Boston translates into an increased tax revenue which only helps the hospitals with funding later.

Yes, I agree that runners need to be prepared and well trained for a hot marathon, but stuff happens in marathons that you can't predict or be prepared for.  Believe me, if you're running Boston, you are well conditioned.  Anyone who runs the Boston Marathon had to qualify, that's a goal I have not come close to yet, and I'm pretty healthy.

We just need to remember to listen to our bodies, slow down and drink lots of water, sports drink and take nutrition in the heat.  We marathon runners may be tough, but we're not invincible, and this just another illustration of that.

While the cost of a sedentary lifestyle is greater that the risk of treating a heat stroke, I would rather risk the cost of heat stroke to realize my dream rather than sit around and fuss about others doing so.  So, yes, we are a crazy bunch who will run in anything, but there's a real purpose and drive that gets us out there on hot days.

It is that goal driven stubbornness of runners that keep us out there on roads while dodging cars and trucks who seem to aim for us, rabid dogs who want to snack on us, stupid comments from bystanders, and curses from some other people.  We're willing to take risks to achieve our goals, and I think that's a pretty good trait to have.

My only wish is that others can find the drive that makes us run, to take calculated risks to achieve measurable goals, follow the example of this year's Boston Marathon field- that nothing will stand in the way of your attempting to accomplish your goals.  The worst that can happen is you fail... then you learn from your mistakes, and try again.

Monday, April 16, 2012

If a Kenyan Says it's Too Hot to Run a Marathon...

Rule of life:  If a Kenyan says it's too hot to run a marathon, then it's too hot to run a marathon.


"It's hot. Too hot. In case you don't know that.'' Wesley Korir, Kenyan, and winner of the 2012 Boston Marathon.


Today's heat was hard to cope with a 9 mile run (which I just did), so think about running 26.2 of those at competition pace.  Today was so hot that last year's winner of the Boston Marathon who set a World's Best time of 2:03:02 in the 2011 race finished today with a DNF (Did Not Finish) as he dropped out of the race at mile 18 stating, "I don't know what happened, after some fuel, my stomach was sick and I started struggling. My stomach was getting tight. I did not know that I would drop out. But I am happy.''  Today's winner, Korir, finished the race at 2:12:40, that's almost 10 minutes slower than Mutai's pace last year... in marathons, 10 minutes is an eternity.


It was such a hot race day that the race director advised people to seriously consider deferring to next year's race, saying that there is no comparison to running in cooler races to running in a hot one.  More or less, unless you know you can run in a hot marathon, please don't try this one.  More than 4,000 people deferred to next year's race.


To compare, my most recent marathon, the 2012 Shamrock Marathon in VA Beach started in the upper 50s and ended in the upper 60s.  When I told a running friend about those temps, he said, "That's too hot for a marathon".  Today's Boston Marathon was run in 80 degree temperatures.


In 2007, the Chicago Marathon had to shut down mid-race.  The hospitals were tapped out and couldn't handle the load of runners coming in with heat stroke and dehydration.  Imagine being in the middle of a marathon, inching along and being told that you couldn't finish.


There's a lesson to be learned here.  Lately, I've been getting a lot of tips on how to "get back into running" after my long winter break.  Break?  I haven't stopped running.  The only thing that's changed is that I wear less layers and bring more water when I run.  I'm an all season runner, which means that I have run in many extremes of temperature for where I live.  From icy cold winters, to moderate and pleasant springs and falls, to sweltering summers, I have run in them.  Running is running, but you need to be prepared for whatever condition is confronting you, and every season requires a little different preparation.  Running in heat, though, is probably the most dangerous thing you can do if you are not properly prepared.


There are a few things you should know about running in heat:


First, it's not only the heat, it's the humidity and the dew point.  All these factor into a dehydrating run.  The closer the temperature is to the dew point, the tougher the run is going to be.  Which means a 60 degree day with a low dew point and low humidity might be nice on Tuesday, but Wednesday at 60 degrees with a higher dew point and humidity will feel like you're swimming.  So, be mindful of all the weather conditions out there.


Second, hydration is key, but if all you drink is water, you're not fully hydrating yourself.  In fact, if you drink too much water and sweat too much you could still die from a condition called  hyponatremia.  The best thing to do is to make sure that you take in some nutrition- something salty and/or sugary.  No, you don't have to drink sports drink, you don't have to shoot energy gels, you don't have to eat a Clif bar, but all these are ways to make sure that whatever fluids you do take in actually get into your bloodstream.  So, eat, drink, and run.  And don't just down a bunch of water right before you go out, drink throughout the day, at the very least an hour, then a half hour, then shortly before you run.  Don't be afraid to bring water with you.  That's right, carry something that contains water from which you can drink, either that or stash some water along your running course- the idea is to drink and run... there, that's your motto, drink and run.  When you're thirsty, it's already too late, so drink often and early. *Fun tip:  put your water bottle in the freezer the night before, as the ice melts in the sun, you'll have a cool drink on the run!

Third, know when to pull back.  I know, your training schedule says 10 miles, so you're going to go 10 miles whether it is 100 + degrees with 100% humidity or not... 10 miles.  You go out and start running... 1 mile, you feel like death, but you've got 9 more to go... 2 miles, you're running at a crawl, but tough guys and gals, we stick it out, 8 more to go... 3 miles, you're crying like a baby but the tears are literally evaporating in front of you, but you just read Born to Run... you are Tarahumara, 7 more to go... 4 miles, you're not quite sure, but you might have just seen a few colorful bears dancing, 6 more to go... 5 miles, you're not running anymore, but flying with dragons, 5 to go, almost done, we're tough... 6 miles, now the bears are flying with you and one sounds like a butterfly.  Get the picture?  Look, it's really hot... even the Kenyans stay inside today... go for a walk, or a really short run while you constantly douse yourself in water.  The message?  It's OK to dial back a hard workout on a hot day.  Your body works significantly harder on hot days, so a 5 mile run might be equivalent to a 10 mile run.  Call it good and go home.

Finally, know when to quit.  When you're thirsty, it's already too late, so know when it's too late and quit before an ambulance has to come get your sorry butt!  

Here's a list of symptoms to consider:

Early Dehydration
Thirst
Loss of Appetite
Dry Skin
Skin Flushing
Dark Urine
Dry Mouth
Fatigue or Weakness
Chills
Head Rushes

Need to Stop What You're Doing and Get Hydrated Quick Symptoms
Increased heart rate
Increased respiration
Decreased sweating
Decreased urination
Increased body temperature
Extreme fatigue
Muscle cramps
Headaches
Nausea
Tingling of the limbs

Need to Have Someone Call 911 and Get Your Sorry Butt to the Hospital STAT! Symptoms
Muscle spasms
Vomiting
Racing pulse
Shriveled skin
Dim vision
Painful urination
Confusion
Difficulty breathing
Seizures
Chest and Abdominal pain
unconsciousness

Anything beyond this is heat stroke.

Think about these symptoms and ask, what happened to Geoffrey Mutai by mile 18?  The winner spoke specifically about knowing that he needed to continue to take fluids and go slower than he would if the conditions were cooler.

Please, run happily, run freely, and run safely as this season gets warmer.  I don't want to hear about any of you working too hard and getting injured.

Gob Bless!

Sunday, April 15, 2012

The Food Bank

On Saturday I was part of a team of VA Tech Alumni and UVA Alumni volunteering at the PA Food Bank in Harrisburg, PA.  When we first got there, the man in charge told us that the PA Food Bank was responsible for feeding over 190,000 families throughout Pennsylvania and that their goal was that no one should go hungry.  Our job was pretty simple, go through and sort through huge bins of donated food items and pack all the items into boxes that would be shipped off to food pantries across the state.  These items would then be put on shelves in the food pantries and people would come and select what they wanted.  Simple.

Then we got to the food.  Now, before I begin, I want you to know that I don't disparage what the food bank does, I don't spurn their goal.  I believe in their mission, and I believe that it is in the best interest of citizens that the food bank exists and has volunteers that come out and help make the goal of the food bank a reality... but there is matter of the "food".

I have felt this way for years, but this experience drove it home.  The poor among us seem to get the least from us.  Not one thing that I helped box would I have actually eaten.

Now I know what you're thinking... If you were hungry you would!  And you're right, I would, if it meant life or starvation, I would eat whatever was in front of me.  Did you know that the highest rate of obesity in this country is among the poorest people?  That's not hunger... do you know what the problem is?  It's not a lack of "food", we've got more than enough "food" to feed the world.  It's nutrition.  A lack of nutrition causes obesity- not so much eating too much food, but eating all the wrong food.

At one point in our boxing of "food", we ran out of canned "food", the only vegetables we were boxing were canned, and that makes sense because you really can't box up fresh green beans and expect they won't rot.  But we ran out of cans and some of the people working with us were quite upset about this.  All we had left were starches, and not good ones.  We began discussing the lack of nutritional value in most of the "food" we were boxing.  The very process of canning vegetables destroys the nutrients in them.

Indigenous tribes in the united states, who were once nomadic, suddenly had a high obesity rate once the US government started sending them surplus "food" in response to them almost starving once we took their hunting lands.  This, in effect, is what is happening now.

Most food drives ask for nonperishable food- that usually means canned food.  I know it is cheaper to buy raw, dry ingredients and buy in-season vegetables and freeze them.  I wonder, though, to the extent that the poorest among us would know what to do with dry beans and flour.  Would they know how to bake fresh bread and cook up a healthy meal with dried beans?  And what about the vegetables and fruit?  All of the fruit we were packing was in cans with "heavy syrup".

I started thinking about all this and had a vision... something that would better serve the poorest among us, better utilize the time and efforts of the wonderful people who want to help those people, and bring nutritious, healthy food to the people who need it most and who don't get to choose their own food.

Community gardens that lead to community harvests and co-ops.  We channel funding for the poorest families to learn to garden on set aside, public lands.  Instead of just coming in and packing boxes, we teach them to garden and help them garden in partnership with them, face to face.  We use the warehouses to have freezers to freeze the vegetables and fruits (to the extent they need to be frozen- depending of course on supply) in which the people can come and select what they need.  In addition, the warehouse also becomes a place to store the dry goods, which can be packaged and selected by those in need.

We spend our time training those who really don't know how to cook without opening a tin can.  We teach them how to cook using raw and fresh ingredients and send them home with the tools and simple spices necessary to do the cooking.  In home herb gardens can supplement with fresh spices that they may want.

Think of the sense of pride and purpose these people would have participating in the production of their own food.  Think of the quality of food and training they would be getting.  Think of the marketable job skills and experience they would be getting.  Those who physically or mentally can't participate can still get access to the food, but it will so much healthier.  Heck, if there's enough of a surplus, the Good Food Band can have farmer's markets, etc to contribute to their own funding.  If it worked out, then over time, why couldn't they raise their own animals?

I just think this would be a better solution than packing "Cream of Shrimp" soup along with several jars of cocktail sauce, bottles of bloody mary mix, tubs of margarita mix, tons of indistinguishably dented cans, and lots of soda.

Don't worry, all those cans would be put to some use.  Apparently anything that doesn't get sent to the food pantries gets sent to the farms to feed the animals.  To be honest, I'm with the guy who was working with me at the food bank, who said of the soda cans, "we should just dump the soda down the drain."

I think it is important to feed the hungry and I have a deep respect for the work and dedication of the people at the PA Food Bank, but in the long run, whether it is worse to be obese due to lack of nutrition or hungry, I don't know.  The food system is broken, and we need to fix it!

Thursday, April 12, 2012

A Man: The newest performance enhancing drug for women runners

The International Association of Athletics Federation is the governing body for track and field.  The IAAF is responsible for maintaining the rules for competition as well as world records.  When Geoffrey Mutai won the Boston Marathon last year, he did it faster than anyone had ever run a marathon in history... but the IAAF decided that his performance did not meet the requirements for a world record.   The Boston Marathon course drops in overall elevation and there was a tailwind on that day, so they call his fast time a World's Best, not a World Record.  Apparently, one of the most prestigious marathons is not challenging enough for a world record performance.

I mention the above because the IAAF has recently made another ruling that doesn't make any sense.  A woman cannot set a world record in a race that is mixed-gendered.  They are retroactively going back through the record books and removing any world records held by women if that world record was achieved in a race where men also ran.

There are different divisions in races, the men don't race the women, they race other men and vice-versa.  So, what's the big deal?  Apparently, research shows that women run faster in races where men also compete by two minutes.

This is ridiculous!

What about the men?  If they take away world records from women who run with men, then they should take away world records from men who run with women.  What, I wonder, would make a marathon challenging enough to count, IAAF?

Wednesday, April 11, 2012

Breaded Tuna on Quinoa, with a Light Celery and Mushroom Sauce

First, breading the tuna- combine equal parts corn meal and whole wheat flour with kosher salt, fresh cracked pepper and garlic.

Beat two eggs and combined with milk in a separate bowl.

Slice the tuna steak into strips and nuggets and sprinkled them with a little salt, pepper and garlic.

Heat a little peanut oil in a pan.

Coat the tuna strips with the flour mixture, then dip them in the milk/egg mixture, then coat them in the flour mixture again, then put them in the pan.  Brown one side for about 3-4 minutes, then flip to brown the other side. Put them on a wire rack on a baking pan.  Once you have browned all the strips and put them on pan, place them in a 325 degree oven for about 10 minutes.

While you are baking the strips, quickly rinse the pan and dry with a paper towel.  Put a tablespoon of butter in the pan and melt.  Put in mushrooms and chopped celery and sautee for a few minutes, then put a tablespoon of flour into the pan and stir.  Put about a cup of milk into the pan and bring to a slow simmer. Keep stirring until it thickens slightly.

Place a bed of Quinoa on a plate.  Put some of the strips of tuna on top, then spoon out a healthy portion of the sauce on top.

Enjoy!

Tuesday, April 10, 2012

When in a Pinch, New Habits Take Over

I love cooking for other people, but I don't usually get the opportunity; so when my wife called and told me that my 4 year hold had just invited his friend over for dinner along with her mom, I was thrilled.  What a great idea!  When she told me that they would be over in 45 minutes, I only panicked for a minute, then my "training" kicked in.

What I mean by training is that I have been experimenting with cooking, different techniques and flavor combinations for a long time.  My family has been my research subjects.  This has been an important step in developing my own personal culinary style and point of view-I do these experiments so that when the time comes, I can perform with excellence.

I immediately thought about what I had on hand to make a complete meal.  Well, I had some homemade chicken stock I had just made the night before, and I had some leftover chicken.  Carrots, onion, and celery were in the fridge, so it made sense to make soup.  The only problem is that soup is often better when left to simmer over a long period of time.  It takes time for noodles and vegetables to soften in the broth, so I came up with an idea, roast the vegetables before putting them in the broth.

I went furiously to work, chopping veggies and heating some peanut oil.  I did all this in one pot. First I roasted the veggies in the oil until they were just starting to soften.  Then I dumped in about 3 quarts of broth and waited until it just about boiled, then reduced to a simmer.  I added salt, pepper, and garlic (it's best not to experiment with different, untested ingredients when you are serving others- you test different ingredients when you're serving yourself or your family).

I then decided that cornbread would be a great quick bread to serve with the soup.  While the soup simmered, I mixed up corn meal, flour, baking powder, salt, eggs, and milk and made a batch of corn bread.  In less than an hour, I had put together a pot of soup and corn bread for dinner.

About mid-way in to this process, it occurred to me that given the same situation in the past, I would have just ordered pizza.  I think the transformation is complete... pizza is no longer my go-to meal in a pinch.  In fact, if I had decided pizza was the best meal in this situation, I would have dismissed the idea, recognizing that I needed at least an hour for the dough to rise.

I think this illustrates what can happen when you change your priorities, over time these new habits become so embedded into your daily life, that the old habits and practices die.  It was a very nice meal, with some wonderful people and I think the soup and corn bread meal was enjoyed by all.  I certainly hope to be able to do it again sometime soon- just give me 45 minutes to an hour and I'll have a full meal for you ;-)

I am so thankful that I committed to this change so many years ago.  I hope that the 40 day fast worked well for you and hope that you have developed some healthy, positive habits.  Good luck and God bless!

Monday, April 9, 2012

Appalachian Trail Run (with videos!)

I tried something new today.  Trail running on the Appalachian Trail.  I've lived near the AT for most of my adult life and, I'm ashamed to say, I have not tried to run on it until today.  I ran about 5 miles in, then decided it might be good to do a little video on trail running.  So, for my blog entry today, I invite you to journey with  me for a little on the trail, perhaps you might try it sometime too...  I highly recommend it.


One caution is that the video is a bit shaky at times- I left the professional camera crew at home, this is just me with my cell phone.  Enjoy!

AT Trail Video 1
AT Trail Video 2
AT Trail Video 3
AT Trail Video 4

In the end, I don't know how many miles I actually ran, so I'm saying 10, but it could have been more or less.

Run free and God bless!

Thursday, April 5, 2012

Knee Pain

I've been asked a lot lately about what to take if you have sore knees as a runner.  Two popular answers are ibuprofen and glucosamine, but really the problem goes deeper than that.  Unless you have a physical or medical abnormality in your knees (or somewhere else in your body), then there is no reason why you can't run pain-free for your entire life.

The real question is, what can I do to get my knees to stop hurting?  The real answer is running form and shoes.

When I first started running, the advice on form by all the shoe stores and shoe manufacturers was that you should run heel to toe.  The manufacturers also created fixes in the shoes to make sure the runner didn't roll their foot one way or the other in the wrong direction, and they added extra cushioning to "reduce" the impact on the foot.  It turns out, this formula is a recipe for disaster in the knees and other joints in the body.

When I started running long distances using this form and built-up shoe technology, my knees got sore just like everyone else.  I started taking glucosamine and ibuprofen in order to alleviate this pain, just thinking I was "paying my dues" and that eventually, like other runners, I would have to hang up my running shoes and start other exercises in the future.  Then I read Born to Run by Christopher McDougall.

Now, you don't have to be all about minimalist running or barefoot running to reap the benefits from what this book taught us about running form.  Peer-reviewed research has backed the claims in the book about form and technology in running shoes.  In the pre-Nike years runners barely had rubber to protect the soles of their feet, but when Nike came out with more advanced technology in the 70s, running injuries increased.  In fact, the more advanced the technology in the shoes, the more running injuries occurred, and the more these injuries occurred, the more the shoe companies have added technology to fix the problem.  I've posted many times about this, so I'll get off my soapbox now and give practical advice on running injuries based on the latest research and my own personal experience.

First, the shoes.  I'm not suggesting that you go out and buy a pair of Vibram Five-Fingers and start running in them.  If you want to do that, then do it later or your courting a different injury all together.  But I am suggesting to look at the more minimal running shoes, specifically shoes with little to no heel to toe height.  Running flats, which have been around for many years are a perfect choice, they're light weight and have virtually no heal.  There are a lot of companies now capitalizing on this new trend in running, so all you really need to do is start looking for minimalist shoes with flexible soles and little, no, or negative heel design.  The new Brooks Pure line is an example.  Whether you want there to be cushioning is entirely up to you, but my preference is to have as little cushioning as possible.

Next, your form.  Learning a new form will take time and patience, but with new heeless shoes, the transition will seem more natural.  Change your form to a strike more on your forefoot than your heels.  This will naturally keep your knees bent for shock absorption and will keep you leg more under your body than out in front with a straight leg.  The difference is that with the heeled shoes, your leg was more out front and straight... all the force of the footfall went straight to the knees; when you strike at the forefoot, your leg is bent at the knees and lands under your body so the force of the impact is absorbed through the whole body.  The trick is to not try to run on your toes, but start by striking the ground with your forefoot, then allowing the rest of the foot down.  Barefoot Ken-Bob  describes this technique in detail in his book Barefoot Running- Step by Step.  It's worth a try.

Finally, strength training.  It's never a bad idea to work on strengthening your leg muscles, especially around the knee.  Leg-extensions and  Leg-curls are standards on weight lifting machines, but there are other workouts you can do without equipment.  I recommend doing most of these without shoes.  Lunges, squats, one legged squats, calf raises, and wall-sits are great workouts that target these muscles and help cushion your knees from injury.

I haven't had knee pain for a long time, at least through the last two marathons which included all the miles in training, so I can recommend these changes with experience to back me up, and the fact that there's peer reviewed research only supports my advice.

So, there's my answer about how to solve the knee pain problem.

Wednesday, April 4, 2012

Whole Wheat Bread (with only 4 Ingredients)

Let me start by crediting the book Bread Alone-Bold Loaves from Your Own Hands (Daniel Leader & Judith Balhnik) for giving me the original recipe and procedure for this bread.  I have modified it enough, though, that I feel as though the recipe is mine and I am not breaching any copyright issues, but I do want to give credit where credit its due and this is the book that I used to learn this craft, and I highly recommend it for you.

What you'll need:
This recipe yields 2 loaves of bread

5-6 Cups of Whole Wheat Flour
Water (3/4 cup for poolish; 2 1/2 cups for dough)- preferably spring water (at room temperature)
Dry yeast (1/2 tsp for the poolish; 1/2 tsp for the dough)
1 TBS salt

Equipment:
Large bowl
Spoon (preferably wooden)
2 Bread pans (I use 4.5 x 8.5 in cast iron, but a regular bread pan will do)
Baking pan (half filled with water)
Lint-free towel
Olive oil
Wire drying racks

Step 1- Poolish
Put into the large bowl 3/4 Cup water at room temperature, sprinkle 1/2 tsp of yeast and stir until yeast is dissolved.  Stir in 3/4 cup whole wheat flour and stir, combining all the ingredients, for about a minute or 100 strokes.  Scrape what you can down into the mixture so the sides are coated with it.  Take the towel and wet it with hot water, wring it out and cover the bowl with it.  Let it sit 2-9 hours.

Step 2- Dough (This is the most involved part)
Uncover the poolish, the longer it sat the better it will be.  It should be bubbly (really good poolish will have the smell of beer).  Add 2 1/2 cups water at room temperature and break up the poolish with the spoon.  Add 1/2 tsp yeast and 1 TBS salt and stir.  Add 1 cup flour and continue to stir with the spoon.  Add another cup of flour and continue to stir.  Keep slowly adding the flour, 1 cup at a time, until it starts to get hard to stir with the spoon.

On a clean surface, pour out about 1/2 cup flour and dump the sticky dough onto it.  Pour about another 1/2 cup on the top.  Take a cup of flour and put it to the side.  Fill the bowl with water and let it soak (this will help you clean it for the rising).  At this point, the dough will be weak, wet, and very sticky.  Using your hands, start to knead the dough- it will be difficult at first to get a handle on the sticky, wet dough, but keep working it.

As you continue to work it, work in the flour that you had put underneath and on top of it, it will eventually begin to form something more workable.  You basically need to flatten the dough, fold it over on itself and flatten it back out.  If it starts to stick excessively to your hands or the surface, slowly sprinkle some of the reserve flour on top.  Keep doing this for 10-15 minutes or more if necessary.  As the dough ball forms you'll notice how much harder it is to flatten it out as it will start to spring back.  When it consistently springs back, you can poke it with your finger and it springs back, you can pinch it and it goes quickly back to its original position, and you can form a large dough ball that holds its shape when holding it up in your hand- it's ready.

Step 3- Rising (aka yeast sex ;-) -- it takes yeast 30 minutes for yeast to reproduce)
Clean out the bowl and dry it.  Put some extra virgin olive oil at the bottom of the bowl.  Place the dough ball upside down into the oil, then right side up and rub the oil on the ball.  Re-wet the towel with hot water, wring it out, and cover the bowl and set aside.  Let it sit for 2.5-3 hours (the longer the better)

Step 4- Deflation and Rest
Uncover the dough, press down in the middle and pull away from the sides.  Reform into a ball and place back into the bowl, covering it again.  Let it sit for at least 30 minutes.  When I have time, I like to let it sit for 45 minutes to an hour.

Step 5- Form the Loafs- Second rise
Dump the dough ball onto the work surface and knead it slightly.  Divide the ball into two equal parts and form each part into its own ball.  Lightly grease the bread pans.  For each ball, do the following:  Flatten the ball into a pizza shape.  Fold in the sides like a burrito, then roll it up like a carpet.  Squeeze and pinch the ends and the flap to make the seams stick together and form into a loaf that will fit into the pan.  Put the loaf into the pan.  Set both pans aside, together and place the wet towel over them.  Let sit for 1.5-2 hours (the longer the better).  About an hour into this rise, preheat the oven to 450 degrees, placing the pan with water in it on a lower rack in the oven.

Step 6-Bake the Bread
Before you place the loaves into the oven, check the water in the pan, put a little more if needed, then close the oven.  Uncover the loaves.   Take a sharp knife and score the top of the bread by making three quick, diagonal slashes across the top of each loaf (about 1/2 in deep).  The quicker the better, don't be timid about this, just do it and do it quickly.

Open the oven.  Place both loaves into the oven and close the oven.  Set a timer for 20 minutes.  After 20 minutes, reduce the temperature of the oven to 400 degrees and set the timer for 15 minutes (don't open the oven to check the loaves, and don't worry about the steam that might be venting-- just make sure it's not smoke).

After 15 minutes, take the pans out and thump the top of the bread with your finger- if it sounds hollow and is golden brown, then it's done.  If not, then put them back in for another 5 minutes, but no more.  When done, dump the loaves out and put them on the wire racks.

Step 7- Eating/Storing the Bread
Do not cut the bread until it has cooled- about 20 minutes.  After it completely cools, you may store one of the loaves in the freezer by putting it in a plastic bag (when you thaw the bread, do not take it out of the bag until it is completely thawed- it will keep it fresh and moist)

There is no need to place the bread in any container.  I just put the bread on a wooden cutting board and cover it with a lint-free towel.   Only slice what you need at the moment, then upend the loaf allowing it to stand on the end that was cut- the crust will keep the inside moist.

The bread will last no more than 3 days without going stale.  If it does start to get stale, you can then place it in a plastic bag, but it won't last long after that.

I make this recipe once a week to feed three people and it works great, often leaving a few slices for the birds by the end of the week.

This looks like a lot, but after you get the hang of it, you'll want this more than just about any other store-bought bread.  It gets easier with practice.  I hope you try it!  Enjoy!

Tuesday, April 3, 2012

Training for a 5k

Ordinarily, before someone decides to tackle a marathon, I advise that they start with a 5k and work their way up to a 10k, then maybe a few half-marathons.  After they master these distances, then I say they are ready to train for a marathon.

This is exactly the opposite of what I actual did.

When I first started running seriously about 4 years ago, I decided that I needed to do a marathon.  After a year of serious running, I started training for one.  A month before that first marathon, I ran my first half marathon, then I finished my first marathon.  About 6 months later, I ran my first 5k.  Then another half and another marathon, then my second 5k and a 10k.  

All together, I've run two 10ks, three 5ks, one 8k, three half-marathons, and four marathons.  Not the longest running resume, but the marathons outnumber the other races... What's most interesting about this list is that I've only ever actually trained for a marathon.  I've never trained for a shorter race, just registering and running in them as fast as I could.  So, I decided that with my fourth marathon behind me and I'm not due another one until the fall, I'd try to do something unheard of, I will train for the Lynn Spittle Memorial 5k on May 12- that's 6 weeks away.

What's different about a training for a 5k anyway?  A race is just a race, right?  Yes and no.  The difference between race distances will greatly effect the way you train.  For the longer races, you need to learn fueling techniques and how to effectively train your slow-twitch muscles for endurance.   For the shorter races, it's all about sustaining fast speeds- so you need more fast-twitch muscles in your legs.  Basically, you train your muscles for marathon speed by running longer intervals when doing speed work and tempo runs.  For a shorter race, you need to train your legs and lungs for short bursts of speed, so your speed and tempo work will include shorter intervals at a higher rate of effort.  

I'm going to apply some of the tweaks I've made to my previous marathon training to better prepare my legs and body for endurance by mixing in more strength workouts on days when I would ordinarily do a recovery run.  So, based on what I already know, have read, and my willing spirit, here is my training plan for the Lynn Spittle Memorial 5k on May 12.

                  Saturday   Sunday             Monday    Tuesday                   Wednesday       Thursday                                    Friday
Week 1    12 miles     Strength Train    8-10 mi    400meter sprint x 4   Strength Train   3 x 1 mile repeats (avg 7:45 pace)   Off
Week 2    14 miles     Strength Train   8-10 mi    400meter sprint x 6    Strength Train   3 x 1 mile repeat (avg 7:30 pace)     Off
Week 3    12 miles     Strength Train    8-10 mi    400meter sprint x 8   Strength Train   2 x 2 mile repeat (avg 7:45 pace)     Off
Week 4    16 miles     Strength Train    8-10 mi    400meter sprint x 10 Strength Train   2 x 2 mile repeat (avg 7:30 pace)     Off
Week 5    12 miles     Strength Train    8-10 mi    400meter sprint x 12 Strength Train   3 mile tempo (avg 7:30 pace)           Off
Week 6    14 miles     Strength Train    8-10 mi    400meter sprint x 4   Strength Train   3 x 1 mile repeat (avg 7:30 pace)     Off
Week 7    Lynn Spittle Memorial 5k Race, Tower City- registration form is attached to a previous post... please come out!

Well, the best laid plans of mice and men as they say... we'll see how this really works out.  Those 400 meter sprints are killer!

Comments and suggestions are always welcome!

Monday, April 2, 2012

Black Bean Stew

Yesterday, I knew I was planning to go out for a 9-10 mile run today, so I made plans for dinner to be served before my wife had to leave before 6 PM today.  Not always an easy task.  Normally, I make just enough food on Sunday so that we can have Sunday's leftovers for Monday's meal... this helps a lot in meal planning, but Sunday night, we were having left-overs from the homemade pizza on Saturday, so I was totally out of sync.

No problem, because I still had 1.5 quarts of homemade chicken stock from the previous week, black beans, and some veggies... time to experiment, and it worked- so here's a new recipe for Black Bean Stew... Cherry style!

3/4 quart of chicken stock
1/2 cup dried black beans
1+ cups of chopped celery- chunky with the leaves
1+ cups of chopped carrots- make them chunky
1 cup diced tomatoes
1/4 cup chopped onions
2 tsp salt
1 tsp pepper
1.5 tsp chili powder
1.5 tsp garlic powder
1.5 tsp cumin
1 tsp cayenne pepper

Put ALL the ingredients into an empty quart container, mix the day before and seal.  Place it in the refrigerator until ready.  The next day, about 12-24 hours later, dump all the ingredients into a saucepan and place on the stove.  Heat until just about boiling and then let simmer for about an hour.  If you have time, make some cornbread and serve with the stew- we used left over corn bread and it was the perfect match.  Remember all the seasonings are to your desired taste, but I think that putting them in, at least in part, the night before is essential in the flavor of the dish.  As a variation, use red beans or kidney beans. This dish would also qualify as something to sprinkle some chia seed into it.

Enjoy!

Sunday, April 1, 2012

A Run is Just High Impact Walking

I've often been in conversations where someone inevitably almost apologizes for not being a runner, but a walker.  In truth, I see running and walking as being equally challenging and beneficial to your health.  True, when you run you burn more calories faster, but what's really important is not the calories burned, but what is being burned.

As I've stated in previous posts, your body uses two sources for energy, carbohydrates and fat.  When you consume carbohydrates, your body immediately goes after this as its chief source for fuel, only when the body runs out of carbohydrates does it start to pull from fat stores.  Whatever carbohydrates that are not burned are stored in the fat cells for future use.

When you run, your body naturally goes after carbohydrates first.  For the first 15 minutes of the run, your body will burn primarily carbohydrates, but after 30 minutes into a run, your body starts to burn 50% carbohydrates and 50% from the fat stores.  After 45 minutes of running, your body starts to pull more from the fat stores burning at about a 25/75 percent carbohydrate to fat ratio.  After an hour, it burns almost exclusively fat.

Why?  When you run, your heart rate immediately increases at first to a cardiozone level and your body doesn't have the time to pull from the fat stores for energy, so it must use the carbohydrates.  Over time, your body starts to settle into the workout, your heart rate actually drops to a more settled rhythm and your body starts pulling from fat stores.  Over a longer period of time, it starts to become more efficient at pulling exclusively from fat and starts to burn mainly the fat.

We can apply this same logic with walking, but with walking your heart rate is more likely to start at and remain at the fat burning zone significantly longer than with running.  In a shorter amount of time during a walking workout, your body switches over to the fat cells and will switch almost exclusively to fat stores much quicker than when running.

As far as physical fitness, muscle strength, and cardiovascular benefits, I don't see much of a difference between walking and running, neither are superior.  They are not mutually exclusive either.  To do either competitively you need to train over a long period of time to build muscle and respiratory strength.  You can have just as much trouble crossing the finish line of any race 5k, 8k, 10k, half-marathon, marathon, and on and on; and completing any race whether running or walking is a significant accomplishment in life.

There are three exercises that I feel are a bit more superior than others.  Walking, running, and swimming.  I don't mean to exclude other exercises like biking or weight training, but with the three mentioned above you don't need any special equipment in order to participate or master.  They are the most natural form of everyday exercises that a human or animal can do.  With cycling, you need a bike; with weights, you need weights.  You could, if you really wanted to, run, walk, or swim completely naked and get excellent health benefits.  With strength training, one could argue that you don't need anything special, there are many different exercises you can do in weight training that uses only your body, but I would submit a different argument for the big three I mentioned above.

Conceivable, the only life skills that are essential is to walk, run, or swim.  If 75% of the earth's surface is water, then it makes sense to be able to swim and develop the leg, arm, and core strength in order to do this.  The same goes for walking, a skill we use everyday; and running, as it makes more sense to escape from danger by running rather than walking.  Plus, the three mentioned above requires a certain level of strength in the whole body, which develops better by doing the activity.  The muscles required for these activities help with the here and now parts of life.  The cardiovascular strength needed to complete a walk, run, or swim aids in daily activities and builds power in your everyday life.

So, when you read Run and Eat Simply, remember, a run is just high impact walking.  Get out there, and get moving!