Friday, September 30, 2011

Recipe: Cinnamon Apple Yam Bake

A new one to me, but it was an instant favorite.  Tastes like apple pie, but has the starchy carbs I need for training.

How long does it take:  20 minutes
What you need:  8x8 Baking Pan
  • 2 Yams
  • 2 Apples
  • 1 Tbsp Cinnamon (more can and should be added later)
  • 1 Tbsp Coconut Oil
-Cut yams and apples into bite size pieces. Mix them together with Cinnamon, Cocnunt Oil

 -Add them to an 8x8 baking pan.  Pour in just a bit of water to cover the bottom. 

-Bake them on 450 degrees for 20 mins covered by tin foil to keep the moisture in.  Seriously, mmm mmmm. 
** Yam fans might also like the Baked Yam Fries Recipe.

Recipe: Nutty Hot Cereal

In an effort to keep my blog generally about endurance related topics I've been hesitant to post any recipes.  But recently a number of coaching clients have asked, and of course nutrition is a major factor on athletic performance... so here goes.


It seems like children of our generation were really duped on the whole cereal for breakfast nonsense.  So I'm often asked "What do you eat for breakfast?".  Normally I eat eggs with left over veggies from the night before.  But in an effort to switch it up a bit, I have recently been eating Robb Wolf's Nutty Hot Cereal.  Super simple and fast.

How long does it take:  10 minutes
What you need:  Blender or Food Processor, Medium Saucepan
  • 1 C almonds or pecans
  • 1 medium sized apple, quartered
  • 1 Tbsp cinnamon (This will help increase insulin sensitivity)
  • 1 C water
  • ** As with any oatmeal type breakfast you should add your favorite berries

Makes 2 cups:  Place all ingredients in blender and puree. Pour into medium sized saucepan. You may need to rinse the blender with an additional 1⁄4 cup of water to get all the cereal. Bring to a boil. Reduce temperature immediately and allow to simmer for 5 minutes covered. If thicker consistency is desired, allow to simmer longer.

Tuesday, September 13, 2011

Nutrition in 60 Seconds

My thoughts on nutrition, said better than I could have...
"I eat real food – fresh, natural food like meat, vegetables and fruit.  I choose foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals, over foods that have more calories but less nutrition.  And food quality is important – I’m careful about where my meat, seafood and eggs come from, and buy organic local produce as often as possible.

This is not a “diet” – I eat as much as I need to maintain strength, energy, activity levels and a healthy body weight.  I aim for well-balanced nutrition, so I eat both animals and a significant amounts of plants.  I’m not lacking carbohydrates – I just get them from vegetables and fruits instead of bread, cereal or pasta.  And my meals are probably higher in fat than you’d imagine, but fat is a healthy source of energy when it comes from high-quality foods like avocado, coconut and grass-fed beef.

Eating like this is ideal for maintaining a healthy metabolism and reducing inflammation within the body.  It’s good for body composition, energy levels, sleep quality, mental attitude and quality of life.  It helps eliminate sugar cravings and reestablishes a healthy relationship with food.  It also works to minimize your risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack, stroke and autoimmune."
Thanks Whole9Life for putting it so succinctly.

Monday, September 12, 2011

Disapointment on the East Side

Well I spent 9 hours running hiking with a 20lbs pack through New Hampshire on the Appalachian Trail. I knew it wasn't going to be a great run on the drive to the start in Hanover, NH and the Vermont border. Why?  First we were rerouted about an extra hour because of a major road washout.  Second, well the car would periodically hydroplane. Turns out the flood watch warnings were real. I won't bother with all the details, but this video is a pretty good example of what I was dealing with. The basics: I ran out of time to wait for a weather window.  I went for it in the middle of some serious nasty weather.  By noon I had to put all my cloths on to deal with the storm and the low temps.  I knew then that traversing the Franconia Ridge or Mount Washington, just wouldn't be very smart.  So I bailed on Route 25 after about 48 miles. This trip East was an absolute disaster caused by horrible weather.  I did however get to hang out with some very dear friends who I haven't seen in a long long time.  Silver lining. 

On to the next one.

Monday, September 5, 2011

Making Lemonade out of Lemons - No Long Trail

Most things in life don't work out as you planned them.  I never imagined that a hurricane would trash the Long Trail so bad it would be un-runnable.  However that is the reality.   There are towns in Vermont still cut off from the rest of the world because their roads were removed by water.  The fact of the matter is that the Long Trail has been destroyed too.  This is not the year to run it fast.  I need to accept that.

So, I'm moving on.  I trained to run/hike a long unsupported effort.  Since my acceptance soaked in, I've been trying to figure out an alternative run.  A few things came to mind.  The 500 miles of PCT through Washington state came to the top of the list.  Because of it's distance it's not runnable unsupported, so getting a crew together squashed that idea.  Running around Mt Rainier unsupported was the next thought, but at 93 miles it's too short.  It would also involve flying to Seattle, but I'm here in New Hampshire.

In 2008 I helped my man Karl Metlzer run the Appalachian Trail (he managed the 5th fastest time - we had horrendous monsoon weather).  I took him through Maine, which is the toughest section of the 2,181 mile trail.  It was an amazing experience.  We covered the 281 miles through Maine faster than anyone had.  It took us 7 days and some change.  Karl thinks Jenn Pharr-Davis has since broken that time with her recent and amazing record run of the AT.

Karl I on day 1 after Mount Kahtahdin

Anyway it appeals to me to continue the AT where I left off and run my entire home state. I plan to some day run the whole thing in one go. The New Hampshire section is 161 miles, which isn't as long as i want.  It's just part of the AT, which isn't as aesthetic as I'd like.  But considering the options I feel like I'm making lemonade out of lemons.  I'll still get the ass kickin' adventure I'm looking for, with a few extra downed trees to climb over.

David (mom's husband): "How fast do you think you can go?"
Me:  "I managed an average of 53 miles a day on the Colorado Trail."
David:  "Yeah, but there will be more shit in the way."

Of course even this new plan isn't without issue. There is a flood watch in Gorham, NH through Tuesday, the day I had hoped to start.  Mount Washington weather looks apocalyptic, "tornadoes, hail, mud slides, erosion, insanely high winds".  If you know anything about the rugged rocky trails of New England then you know this will make the already tough terrain impossible to run fast... and possibly life threatening (people die on Mt Washington in any season).  I've got a few more days of a buffer to wait the weather out. Stay tuned.

Colorado Runner Magazine Cover

I somehow made the cover of Colorado Runner Magazine this month.

Thanks to Fred Marmsater for the making us all look good.