Showing posts with label ultra running. Show all posts
Showing posts with label ultra running. Show all posts

Thursday, September 25, 2014

Running Through Perimenopause

10 Reasons I'm Running Through Perimenopause

By Kathy Vaughan

1. The endorphin rush from running helps to counterbalance the hormonal fluctuations and accompanying moodiness.

2. Running helps to keep weight gain from estrogen fluctuations under control.

3. Running is a weight bearing activity and thus helps to build bone density, which decreases with age and decreasing levels of estrogen.

4. Post run bliss helps to increase libido during this time of hormonal changes when there can be a decreasing sex drive.

5. Being a runner helps me keep a positive sense of self worth, especially as an empty-nester.

6. Running helps me fall asleep more easily, sleep more soundly and fall back asleep again during the night after having awakened from night sweats.

7. It is important to stay well hydrated during times of heavy night sweating and women runners understand this concept and take the concept of hydration seriously.

8. Running with other women is a healthy way to process the changes and experiences of the perimenopausal years.

9. The meditative aspect of long, slow runs is helpful in creating a sense of balance, calm and introspection during this time of mood fluctuations.

10. Putting on flirty running skorts, brightly colored arm and leg sleeves, and sporty running shoes help me channel my inner girlieness.

     So, get out there and run ladies! It's the natural way to stay in balance while our bodies adjust to the fluctuations in estrogen and progesterone brought on by perimenopause.

graphic by Ras / UltraPedestrian.com

Sunday, March 9, 2014

What Does an Ultra Have to Do with a Marathon?

What Does an Ultra Have to Do with a Marathon?
 The Problem of Accurate Terminology in Trail Racing


copyright Tim Mathisby Tim Mathis

     The spiritual motivation for this post comes from a conversation I had with a friend at my job the other day, which I’m sure a lot of ultra runners can relate to.   I’m a nurse in a children’s hospital, and there must have been rumors going around, because he approached me on our unit and said, “Hey, I need to ask you something?  What’s the furthest you’ve run?  No, straight out, did you run 100 miles?!”  

     When people ask you things like that, a million thoughts flash through your head.  I think most of us are at least a little worried that saying “yes” to this kind of question will lead our peers to assume that we’re a little bit off.  I work on the psychiatric unit, and the guy who was asking me is a therapist, so it’s even worse - I’m sure he had at least five categories of illness he could immediately place me in just based on this short exchange. The question must be on a diagnostic questionnaire somewhere: “Do you hear or see things that other people don’t?  Do you worry that others are out to get you?  What’s the furthest you’ve ever run?”

     But at heart, the main reason that I felt uncomfortable answering “yes” to my friend’s question – even though I completed the Cascade Crest 100 Mile Endurance Run last year – is that it isn’t really true.  Like most people who complete a 100 mile race, I actually didn’t run anything like 100 miles.  I’d estimate that I ran 75 max, and I definitely didn’t do that continuously.  
   
     During the race, I stopped for sandwiches, walked pretty much anything with even a slight uphill slope, drank a beer, and spent significant amounts of time sitting in lawn chairs.  Even when I was technically “running” on the flats and downhills, my pace couldn’t be classified as anything more than a jog, and was frequently more of a shuffle or a labored hobble.  If you want to really talk about running, I’m not sure I’ve ever continuously run anything much over a half marathon.  After that, you can be sure that I’ll be stopping to walk on occasion, wandering through aid stations, and sitting down from time to time if no one is looking.  I have absolutely no inhibitions about hiking.  Maybe I’ve run a marathon.  I’ve completed dozens of ultra-distance “runs”, but I’ve never really run one.  Not all the way anyway.

     Despite all that, for simplicity’s sake, I said “yes”. The guy laughed, slapped my shoulder, and walked away.  “That’s insane, man!”  

     “Running” an ultra-“marathon”?  

     Outside of work, in the bizarre social circle of ultra runners that I live in, conversations about terminology seem to keep coming up.  I know several people who are participating in the Tahoe 200 Ultra that is being put on by Candice Burt this Summer, and some folks aren’t clear what it should be called.  Clearly, 200 miles is a different animal than 100 miles, or 50 or 31, so shouldn’t it be called something other than an “ultra”?  Is it an ultra+ or a mega-ultra, indicating some kind of affinity to its shorter brethren?  Or alternately, is it a stage race?  The vast majority (and maybe all) of the runners will sleep during the race for some amount of time, after all.  
   
     Along different lines, a conversation keeps arising about the pretentiousness of referring to oneself as an “ultrarunner”, as if moving for longer distances somehow makes you superior to other types of runners.  Even if your neighbor was really good at their job, and spent more time doing it than any of their peers, wouldn’t you think they were a Grade-A turd if they insisted on referring to themselves as an “Ultra-banker”, “Ultra-waiter”, or “Ultra-teacher”?  Deep inside I cringe a little bit every time I hear someone refer to themselves as an “Ironman” (I know  you’re just a swimmer/biker/runner/tights-wearer), but I’m no better with my claims to be an “ultramarathoner”.

     And while the term “marathon” has come to refer to a distance (26.2 miles or 42.2 kilometers) pretty generically, I personally think that it’s misleading to associate what happens in “ultras” with what happens in marathons by referring to them as “ultramarathons”. In most cases, it isn’t as if an ultra is just a marathon with more distance added.  In some ways they’re harder due to added distance and (usually) elevation gain and the occasional mountain ascent/descent, but in other ways they’re easier because no one judges you if you stop in the middle for a several mile stroll while drinking coffee and eating a bunch of cookies.  

     This is especially true with 100+ mile distances: when you can finish a race under the cutoff time while also getting a decent night’s sleep in the middle, it doesn’t have much in common with, for instance, Meb Keflezighi’s seemingly miraculous 2 hour and 10 minute speed sessions.  At the same time, it seems to do some amount of disservice to a mountain runner like Killian Jornet to compare him to a guy like Meb who destroys flats and asphalt.  They’re both beasts, but they’re clearly different breeds of beasts.  And culturally and spiritually, many “ultras” are no more “marathons” than my “stopping to eat a bacon pancake” during Cascade Crest was a “run”. 

     As it is though, trail runners are hamstrung by our terminology.  If we want to explain to our peers what we do with our weekends, there’s not a lot we can say concisely other than that we “run” “ultramarathons”.  I’m a firm believer in the need to delineate things – to distinguish what we do on the trails or in the mountains from what hikers do, or from what road racers do, or even from what those who race shorter distances do – but personally, I think that it would be great to start a larger conversation about terminology regarding these things we call ultras.  

     My proposal: Foot Races and Foot Tours
  
     Stylistically, I’m more into the classics and the old-school than the cutting edge, so my preference would be if we just stopped with the “ultrarunning” talk altogether, and went back to a designation that has a simple 1800s kind of vibe – Foot Racing.  If we’re organizing long events where the goal is to move overland without the aid of vehicles or other mechanical aids to locomotion, just state the distance and the approach: a 100 mile foot race, or a 5 mile foot race.  It’s all just movement on two feet, and an attempt to see who can cover the course the fastest.  

     But because I love nothing more than coining new terms (my goals in the trail running world relate as much to contributing to the community lexicon as to completing races), I would also like to suggest a new term, which describes other events and activities that don’t involve podiums and speed goals.  Drawing on ski terminology, I like the idea of referring to self-supported or unsupported long distance outings on the trails as Foot Tours.  The term is in the spirit of “foot race,” and complements it.  It’s basic, old-timey, descriptive and unpretentious, and it can be applied to a variety of activities.  It can encapsulate both hiking and running, and one-day or multi-day outings, but it suggests that a lot of ground is being covered.  And for some reason, if a guy at work asked me what I did over the weekend, I would feel more comfortable telling him that I went on a 30 mile foot tour than a 30 mile run.  

     As much as I’d like my own terminology to catch on, if I’m being realistic, the fact is that we’ll probably always be stuck calling what we do “running” “ultras”, because once something’s been branded in the public consciousness it’s almost impossible to make a change. At best we might be able to come up with a name for these new kinds of events, like Tor de Geants and the Tahoe 200 - that fit in a gap between 100 milers and multi-day stage races (any ideas?  I got nothing beyond “Foot Race”), but it’s still fun to have a go at coming up with something a little more apt, and a little more honest.




Tim Mathis lives in Seattle and is a regular contributor to UltraPedestrian.com. He has been running trails with his wife Angel for a couple of years.  One time they ran across Spain fueled mostly on pastries and espresso.  He blogs occasionally at alittlerunny.blogspot.com and has contributed to Uphillrunning.com and Trailrunner Magazine.

Sunday, February 9, 2014

All Day Ultra Meal Plan

Vegan Recipes for An All Day UltraAdventure

photo by Jason Llewellyn

By Kathy Vaughan

     Running a self or unsupported ultramarathon takes a lot of planning in order to complete the distance. Nutrition for the day of the run is key. I spend the day before an adventure run in the kitchen, preparing the food Ras and I will need to get us through from breakfast until our post run meal. I usually want to spend as little time on my feet right after the run as possible, so having the dinner precooked and only needing reheating is the easiest way to ensure healthy food is ready fast. Of course, each of us brings our own food to fuel us through our trail time, in addition to the meals listed here.

     I will share 3 recipes I commonly prepare ahead of time, for an all day trail adventure. I follow a vegan diet, so all of the recipes I share are vegan. All recipes are my original creations. 

#1 Breakfast     Whole Wheat Banana Muffins: Chocolate Chips Optional 

          3 medium sized, ripe bananas, mashed
          1/3 cup soy margarine, or other dairy-free margarine
          2 T soy or almond milk
          2 T ground flax seed mixed with 6 T warm water or 2/3 cup unsweetened applesauce
          1 3/4 cups whole wheat flour
          2/3 cup cane sugar
          2 t baking powder
          1/2 t baking soda
          1 1/2 c dairy free chocolate chips (I use Guittard or Ghiradelli semi-sweet)

     Stir together bananas, margarine, milk and flax seed mixture or applesauce, until well blended. For fruity & moist muffins, use the applesauce. For more texture & the benefits of omega 3 fatty acids, use the ground flax seed.  Add flour, sugar, baking powder and baking soda until thoroughly blended into wet mixture. Add chocolate chips or 1/4 cup of chopped nuts of your choice and stir until mixed in thoroughly. Divide the batter up evenly in a 12 muffin tin. I use a stoneware muffin baking dish for consistently even baking. Bake the muffins in a 350 degree oven for 25 minutes, or until a toothpick comes out clean when tested in the center of a muffin.



#2 Lunch on the trail      Pinto Bean & Rice Burritos

           2 cups dried pinto beans, rinsed & soaked
           1 onion, chopped
           1 green pepper, chopped
           2 T ground cumin
           4 cloves fresh garlic, crushed
           2 T ground black pepper
           3 T Bragg Liquid Amino Acids (or add to taste as beans become cooked)
           1 T chili powder
           2 t onion powder
           1 T Italian seasoning blend (or add oregeno & thyme)
           1 T smoked paprika

     Put rinsed and soaked beans into a crock pot and fill pot to the top with cold water.  Add onion and green pepper and cook on high until beans begin to soften. Add the remaining ingredients and allow to simmer on high for several hours. I like to put this recipe into the crock pot to cook while I am on a long run also, and come home to dinner being all ready.  Beans are done when they are tender and the skins begin to peel.

     Meanwhile, cook a pot of your choice of rice. I like to make brown rice or white jasmine rice. 

     The night before the run, or the morning of, I assemble the burritos and put them into ziplock bags to carry with me in my running vest. I use whole wheat tortillas, but other soft tortillas would work as well. I first put a couple of spoonfuls of the cooked beans down the center of the tortilla. Then I add rice and top with either a salsa verde, Srirachi hot sauce or Tapatio. I like to add chopped black olives and diced onion as well, but you could add whatever other ingredients you might like. Ras likes them simple with beans, rice, and hot sauce. Wrap and roll the burrito!


#3 Post Run Dinner         Tofu Scramble

              2 packages of firm tofu, previously frozen, thawed
              1 onion, chopped
              1 green pepper, chopped
              1 red or yellow pepper, chopped or 1/4 cup roasted red peppers, diced
              1 zucchini, diced
              1 can of black olives, diced
              1 cup mushrooms, sliced
              1/4 cup green olives, chopped
              1 medium tomato, diced or 1/4 cup sun-dried tomatoes, chopped
              1/2 cup of frozen or canned corn, optional
              1/4 cup fresh basil, chopped
              1 cup chopped kale or spinach
              3 cloves fresh garlic, crushed
              3 T Bragg Liquid Amino Acids (or add to taste)
              2 t ground black pepper
              1 t onion powder
              2 T smoked paprika
              1/2 cup nutritional yeast flakes (or add to taste)
              2 to 3 T soy margarine or other dairy free margarine

     Heat up a large skillet on the stove top and add margarine. When margarine is melted, add garlic, onion and peppers. Saute on medium high heat until softened. On a cutting board, cut up tofu into bite size chunks. Add to the skillet and mix in well. Allow the tofu to absorb these flavors as you add the Braggs. Add all of the rest of the ingredients, except the nutritional yeast. Add water as needed, to give the mixture a liquid in which to simmer. When the veggies and tofu have been simmering for about 10 minutes, add the nutritional yeast and water again as needed to help create a sauce.  Stir well and continue to allow the mixture to simmer, turning the temperature down now. Cook for about 25 minutes, or until tofu is firm and the veggies are soft. Allow to cool and then store in a container to be reheated after your long run the next day. Serve in a bowl; as a wrap; or on a plate with leftover, cooked pinto beans and hot sauce. 

     Many different veggies of your choice can be added to this tofu scramble dish. The ingredients listed above are the ones I often use, although I will also use whatever I have on hand. Adding cumin as a seasoning, gives the dish a different flair and makes it good in breakfast burritos. Experiment and Enjoy!

drawing by Natsumi Sasajima