Running on Tired Legs

No bees today, but I did run another 14 miles.  This time, I chose a different route, one that was much hillier.  I normally wouldn't run two days in a row with that high mileage, in fact, it's normally recommended that one does NOT do what I did, but I'm still working out some kinks in my training and I had the time to try out a new concept.

The Brooks-Hanson project defies conventional wisdom in their marathon training program.  Instead of the standard 20 mile weekend long runs, a staple in any marathon training program, they don't have their athletes run more than 16 miles.  What's different is that by the time their athletes reach their weekend long run of 16 miles, they will have already logged long, hard miles throughout the week.

Their reasoning is that they are training their athletes how to compete on tired legs.  In a conventional training program, there is a day of rest right before the long, weekend run.  In doing this type of training, the runner is training him/herself how to run the first 20 miles of the marathon.  The Brooks-Hanson project is training the runner how to run the last 16 miles, when the legs are tired, depleted of glycogen, carbohydrates, and electrolytes.

I'm not trying to do the Brooks-Hanson training plan, but I am still trying to figure out this cramping/electrolyte replacement problem.  I figure that by doing a high mileage week and running on tired legs, I can mimic the effects of late marathon fatigue.  Late marathon fatigue is when you need the electrolytes, carbohydrates, and glycogen the most, but are less likely to take them due to the exhaustion factor.

In essence, I'm trying to train myself how to run when the last thing I want to do is run.  This builds both mental and physical endurance, and both are necessary to do well in a marathon.  Conventional wisdom would say that this is not a great practice to do all the time, as the constant pounding and fatigue could lead to injury, but, once in a while, it's worth it to do it... putting the mileage in "the bank" and then going conservative for a week.

I hope this explanation is helpful in your own training...  Thanks for reading!

Sports Drink, Sweat, and Bees... a Cautionary Tale

I've been on this quest to determine why, in my last marathon, my quads developed such debilitating cramps that by mile 22 I had to walk/run to the finish.  I know I trained properly, and I know I hydrated well, so what gives?  I've been reading a lot and, as such, have developed a hypothesis.  Perhaps it's not the training or the hydration that needs to change, but the way I replace the electrolytes that are lost during heavy exercise and sweating.

I'm not one for sugary sports drinks, and I don't understand why they are so popular among the non-athletic crowd... I mean, they are formulated to replace electrolytes, so what electrolytes do you need to replace by sitting around doing nothing?  I'm also pretty particular about what goes in my body- Gatorade is not something I want in me.  So, I started and accomplished the quest of finding a mostly-organic (97% organic) sports drink that I could try.  "Clif Shot Electrolyte Replacement"

I won't do the drink unless I'm going long, because when you are going for short distances, water is all you need.  Today's run was a trail run for 14 miles, so it was show-time for the drink.  I mixed the drink according to the specifications in a 20 oz bottle, while filling my camelbak with 50 oz of water.  I drove to the trail head and started running the first out-and-back loop which was about 5.5 miles, this would give me the opportunity to finish the 20 oz, then drop the empty bottle back at the car (it's worth it to know that I had some smaller bottles with the mix that I brought with me).

I'm several miles into my run when I noticed that there was a persistent bee constantly dive-bombing me.  I kept running, but the bee kept flying around me and occasionally bumping into me.  I didn't think too much of it until I had to make a pit-stop and was suddenly engulfed in bees...  needless to say, I didn't make the pit-stop and kept running... feeling that weird feeling, like I was being followed, I looked over my right shoulder and couldn't help but notice several bees hot on my trail... I looked over my left shoulder and it was the same...

I realized at some point that there was more than one bee circling me and bumping into me, so I threw some speed work into the run.  Nothing pushes the pace, like "bee"ing chased.  I maintained the pace for a while, constantly asking why are all these **** bees chasing me!

Then it hit me.

I started the run consuming only the sport drink, so the only real sweat that was coming through my pores was probably sweet sweat.  I quickly started putting some water in my hand to try and wash off some of the sweat, and it worked, or so it seemed.  I kept that quick pace for several miles... thank you sports drink... not only did my muscles feel great, but the sweetness of the the sweat made it essential that I kept the pace.

Eventually, with a little help from an impending rain storm and luck, I made it back to the car and didn't bring any buzzy visitors along with me.

I'm not sure how I'll handle the sports drink in the future, but it was certainly a learning experience today... in a lot of ways.  So, dear reader, be careful with what you drink.

Long Distance Running

Enjoy this article!

http://www.slate.com/articles/sports/sports_nut/2012/06/long_distance_running_and_evolution_why_humans_can_outrun_horses_but_can_t_jump_higher_than_cats_.html

Youth Running

I had an exciting experience today as I am part of the 21st Century grant-funded summer program at my school.  One of the things we must do as part of the grant is to get the kids 5-6th graders involved in athletic/social programs.  There's also academic, music, art, etc involved.  So, along with a couple other of the teachers, we started a small track group within the context of the program.

One of the most disappointing facts about my school district is that there is no track team nor is there a cross country team.  I've always felt as though there should be a program.  If not for the athletic and health benefits of such a program, especially for kids who are not involved in any other sports, but such a program would benefit the other sports teams in the off-season.  Either of these options would be incredibly beneficial to a number of students, especially those who struggle to focus in the classroom, but, who I have seen, can run.  There is interest among many students in the high school, but for whatever reason they have been rejected when seeking to start the program.

Please understand, I'm not criticizing the district, but stating facts.  I understand such a program can be quite expensive, and could potentially conflict with other, established sports.  I have decided, however, that as I am an elementary teacher, I can use my influence to get students interested in a track or cross country program as early as possible.  The earlier they are interested, the better.  If there are enough students who demand such a program, and their parents get involved, we might be able to get something started.

Today was the first day of the 21st Century program.  It was, and is, very loosely organized- by design.  The program itself has many aspects to it, for example, we had a master gardener there today, and I will be teaching some guitar lessons.

We had students run on the high school track for 2 timed laps, then, with one of the groups we had a series of 100 meter races.  There is some interest in 100 meter, 200 meter, 400 meter, and 800 meter races, but I'm learning that the kids don't get that 400 meters (1 lap) demands good pacing.  No matter what I tried to convey to them about starting slow and pacing yourself, a number of them shot off for the 400 meter lap like lightning only to, predictably, start walking after about 150 meters into the run.  Some did continue the pace and finished well.

I tried teaching them by running with them on the first lap and making the rule that they could not pass me on the first lap... that's hard to do, because they kept pushing the pace, by the time I let them sprint, I had lost over half the group, though a few stayed close.

This will be an interesting experience as I'm not a coach, but in these few short weeks, I am hoping that the other teachers involved in this part of the program and I will be able to make even a small impact on the students' desire to run, race, and be healthy.  There is much joy to be had in this sport, and I believe it is the duty of those of us who have experienced this joy to share it with others.

Any advice is always accepted and appreciated.  Thanks for reading!

Scott Jurek on Eating and Running

For those of you who don't know, Scott Jurek is an Ultra-Running multiple-champion.  He has won races of 50, 100, and even 200 miles, some of which in extremely hot, or cold climates.  He is a beast, and was one of the few who accepted the challenge to run against the Tarahumara tribe in Mexico, which is the focus of the best selling book, and my inspiration, Born to Run by Christopher McDougal.

What's most surprising about him is that he is a vegan and he has a new book, coming out tomorrow called Eat and Run, which is about his life and struggles... this, I have been waiting to read.  Check out these videos and enjoy!

Introduction
http://www.youtube.com/watch?v=PpZ2LIt7Cfw

With Cookie Monster!
http://www.youtube.com/watch?v=QMAgFZYlj1Y&feature=relmfu

Thanks for reading!

Mighty Mango

I've been playing around with different ingredients lately, and it seems as though one of my recent favorites has been mango.  How do I know this?  Because mango has found its way into just about everything I've cooked for the last week or so.  From mango muffins, mango with pasta, mango in rice, mango in quinoa, mango in yogurt, to mango all by itself, I'm finding that mango is quite the versatile fruit.

There's something about the mighty mango that seems to fit into just about any dish you can think of, from sweet to savory.  The flavor is a little tangy, with a citrus feel with a perfect balance of sweet.  When you first try it, you discover it has a flavor all its own.  If you've ever tried to break down a fresh mango, you find that there is some technique involved because the flesh can be stringy when pulled away from its seed, but perfectly soft and chewable when cubed.  Its also a very juicy fruit so if you find yourself struggling with cutting it up, you'll definitely make a mess.

The seed of the mango is flat, so when you cut it up, you have to basically cut, from the side of the center down, with the seed perpendicular to your body.  Then you hold the half-mango in the palm of your hand (skin in your palm, flesh facing up) and dice the flesh with a knife, then turn the skin inside out to see the cubed pieces standing like buildings.  Finally, you shave the cubes off the skin.  Much less mess and a fairly simple skill to master.

Mango cooks nicely without mushing or breaking down too far, it holds its shape well.  I wish I could tell you everything I've put mango into, but the above list is only the beginning.  For some of these dishes, I have simply sauteed the mango cubes with the other vegetables, with the rice and quinoa, I have simply put the cubes in with the dry ingredients then boiled them with the water.  For seasonings, I have found that the simpler the better.

This afternoon, I sauteed mushrooms, spinach, and mango together, then added tomatoes at the end.  I simply sprinkled some salt on the mixture and added it to whole wheat pasta.  All the flavors mingled so well, you'd think I spent hours on the dish, when only I had spent the time it takes to boil pasta, about 10 minutes.

I definitely recommend giving mango a try, especially if you've been looking for something different to add a little umph to your routine dishes.  Thanks for reading and God bless!

Organic Food Certification Problems

An article worth a read

http://www.cornucopia.org/2012/05/wildfires-rage-at-new-mexican-organic-meetings/

The following is a message from Joel Salatin of Polyface Farms regarding this article.

From Joel Salatin June 1, 2012
Ever since Americans convinced elected officials that organic licensure was an important function of the government,
Polyface has been vilified, misunderstood, and often mistrusted for not participating in the program. We'e spent a lot
of time defending our independent mindset and have certainly made enemies by holding to our position.
I sat on the very first organic certification panel in Virginia, prior to federal involvement, and was appalled at the political
hanky-panky even at the earliest, smallest, introductory stage. I resigned after only two certification sessions.
Pardon me while I yell across the world: "I TOLD YOU SO!" I wish ill to no one, but I confess it is sweet exoneration
when the following news blast came out today. I deeply appreciate the work of Cornucopia for sticking with integrity
and exposing the charade that has become the organic certification program.
This is why buying local, eating seasonally, knowing your farmer, and using your domestic culinary arts to prepare,
package, and preserve your own unprocessed foods is the ultimate secure way to verify your food. Please, please
read the following press release to stay on the cutting edge of integrity food education. Thank you. 


It's worth a read and some consideration.


Thanks!  Happy June!