Recipe - Quinoa Pilaf

Quinoa Pilaf

4 C       Quinoa (Cooked)

1 C       Cashews/Chopped Almonds/Chopped Walnuts

1 C       Diced Red Pepper

2 Tbsp Italian Seasoning

Pepper to taste

1 Tbsp Olive oil

3                     Cloves garlic

½ C      Chopped Red Onion

1 Tsp    Cumin

1 Tsp    Coriander

¾ C      Raisins/Dates

1                     Large Carrot cut into small match sticks

1 ½ C   Diced Spinach or Kale

¼ C      Water

4 Tbsp Soy Sauce

3 Tbsp Brown rice vinegar

1 Tbsp Ground Ginger

1 Tbsp Honey

Cook the Quinoa according to directions, ensuring you have at least 4 full cups of cooked quinoa.

Sauté the garlic and onion in the olive oil, until golden and soft.  Add the cumin and coriander and stir.  Add in the raisins, carrot, spinach or kale, and water, stir well.  Cover, reduce heat to low, and simmer for 3-5 minutes, till most of the liquid is gone.  Then remove from heat.

Create sauce mixture by combining the soy sauce, vinegar, ginger, & honey, stir well.

In a large bowl, combine the sauté mixture with the quinoa, red pepper, nuts, Italian seasoning, and stir well.  Add in the sauce mixture and stir well.  Add pepper and extra soy sauce to taste.  Serve either cold or warm!

2012 In the Rearview, “Fast” Forward To 2013

It is that time of year when everyone begins to review the past year.  We spend this time embracing the bright spots and attempting to learn from the mistakes.  First I need to thank my family for being apart of this journey, you are my inspiration. Second I want to thank my two sponsors Performance Running Outfitters and VESPA for all of the support and advice you gave me, it is because of you that 2012 was so successful.  For me this past year can be summed up with two words “training consistency”.  My goal coming into 2012 was to add to my trail ultra distance experience, and do it in an injury free manner.  I guessed the best way to accomplish this was to run slower in the beginning and then gradually increase my total running mileage.  Now this may seem very elementary but seeing that in 2011 I went directly from 5 mile races to a 50 mile trail race, I figured basic volume training was in order.  This past winter was pretty mild so my longer tempo and long runs were all done outside on the trails.  This had a 2 fold benefit; first as I was running on trails and not roads I went slower, and second there are always hills on trails.  Because I was running slower and up hill, I was staying injury free while adding leg strength.  I was able to race almost the entire season without injury. 

During 2012 I made a dramatic shift in my diet and race day nutrition strategy.  I began to realize the diet I relied on for racing 5k’s and short events was a hindrance in longer events and was not as healthy as I would have liked.  With a lot of research as well as trial and error I slowly began to add in more healthy fats to my diet and lower my protein and carb intake.  I took this one step further by eliminating gluten from my diet as well.  During this process I had the privilege of speaking with Peter Defty of VESPA, and the pleasure of becoming one of their sponsored athletes.  VESPA coupled with my changed diet of 60%+ fats, 25% lean protein, and 15% carbs, allowed me to not only race faster with more sustained energy, but also quickened the recovery time I needed after races and hard workouts.

All in all I consider 2012 to be a huge success in terms of racing results, I had 2 top 5 finishes and an age group win in my two 5k’s, an age group win in a trail ½ marathon, a top 15 finish and PR in my first trail 50K, and a 2 hour PR in my second trail 50 miler.  Along the way I met many fantastic people who also happen to be great runners.  I learned so much from all of them and I eagerly look forward to applying it to my training for 2013!

Speaking of 2013, just like everyone I have begun to review my race schedule for the 1^st 6 months.  I am going to take a different approach to training this year.  In 2012 I was concerned with volume and consistency; I would like to make 2013 the year of speed.  I plan on structuring my weekly routine to include many of the following workouts; intervals done on the track or as fartleks (5:00-6:00 depend on distance or time) on the road, race paced runs (6:45-6:50ish), sub race pace tempo runs (6:30-6:45ish), active stretching, and functional strength/plyometric training.  The increase in the amount of time I will be running fast will require me to truly take my easy runs easy.  Although a new approach for me, this is not revolutionary in terms of training methodology.  Two great runners I have had the pleasure of running with or meeting after races have written articles recently regarding their similar approaches to training for 2013 (Zach Bitter & Eric Senseman) while another prolific racer adopts this as his normal training cycle (Ian Sharman). 

My current plan is to race a 5k in early spring then a ½ marathon as a longer training run all in preparation for the Mad City 50K.  Both of the runners I mentioned earlier Zach & Eric, plan on being there as well.  Zach is going to take a crack at the 100K championship race, while I am going to do my best to keep Eric in my sights in the 50K.  My plan is to then recover by hiking a lot of hills for 3 weeks and take the speed from the 50K into the Ice Age 50 Mile.  I am excited to give this new routine a crack.

As always in my monthly training recaps I will detail several of the key speedier workouts I am completing as well as if they are helping or not.  Also going forward I plan on compiling several detailed posts related to my diet both during the week and pre-race.  I look forward to seeing you all outside!

2012 Racing Totals
100+ miles raced in a little over 15 hours with a total elevation gain of 10,000+ ft.

December 2012 Training Recap

December Training Recap

You will notice in this month that my total mileage stayed similar to that of November.  I had just enough motivation to maintain my running fitness, while building strength.  I spent most of this month focusing on functional strengthening routines, weight lifting, and seeking to improve hip strength and flexibility issues.  I really wanted to see how fast I could still go, basically where my speed was at.  I completed a few progressive interval sessions involving 400’s.  The final 400 of the sets was run at a 5:00 pace, which was fast, it hurt but not as much as I thought it would.  I guess the strength work had helped gain back some of the speed I had lost.  I plan on focusing on building strength/speed once training begins, in January, by running intervals and climbing!  Coming up I will write a post about recovery, taking a break, and the importance of building functional running strength in the off season.  Also stay tuned for a post related to my diet, VESPA,  and some of the things I changed this year to include more fat and eliminate carbs, to increase my fat burning efficiency, to enhance race day performance and recovery!

What I asked Santa for!!!

TOTALS

Run     98.3 miles        12:49:30         

Swim   11.0 miles

Bike     74.5  miles

November 2012 - Training Recap

November Training Recap

You will notice in this month that my total mileage climbed a bit from October and September.  I started to feel like moving a bit.  However the movement I sought was more along the lines of going straight up.  I had zero interest in speed or distance, I just wanted to climb.  So I did, I managed to gain 12,000 ft in elevation over 15 miles all done at 15%+ grade, not bad for WI. Other than just feeling like it, another reason I went down this road, or up, was that I really wanted to focus on building some of the muscular strength I had lost during the racing season.  Well let me tell you 15% grade will build strength quickly, or was it slow!  Either way I plan on focusing on building strength till training begin by running intervals and climbing!  Coming up I will write a post about recovery, taking a break, and the importance of building functional running strength in the off season.  Also stay tuned for a post related to my diet, VESPA,  and some of the things I changed this year to include more fat and eliminate carbs, to increase my fat burning efficiency, to enhance race day performance and recovery!

What I visualized while climbing in WI! Man I miss CO!

TOTALS

Run     95 miles    14:40:00   12,000ft Gain (15miles)

Swim   11.7 miles

Bike     87.5 miles

October 2012 Training Recap

OCTOBER Training Recap

The first thing you will notice about the month is the continued decrease in running millage coupled with an increase in bike and swim volume.  I continued to rest and recover both mentally and physically from my racing season.  Honestly I did not have the desire to run at all.  I managed to go for a few long, hilly, hikes which created some “running” mileage.  I did manage to maintain my overall aerobic capacity by going for several long (3hr+) bike rides.  I also began to increase the amount of time I spent in the gym weight lifting.  I noticed as the race season progressed I lost general muscle strength, which led to some running form issues towards the end of my last races.  I spent some time working with my PT Chris at Froedtert Sports Medicine to correct some of my mechanic issues as well as build stabilizing strength in my legs.  Coming up I will write a post about recovery, taking a break, and the importance of building strength in the off season.  Also stay tuned for a post related to my diet, VESPA,  and some of the things I changed this year to include more fat and eliminate carbs, to increase my fat burning efficiency, to enhance race day performance and recovery!

2nd Favorite Recovery Tool, Bianchi Cross Concept

TOTALS

Run     36.6 miles        4:45:00

Swim   14.1 miles

Bike     164  miles

Recipe - Healthy Dark Chocolate Maple Almond Fudge

Dark Chocolate Maple Almond Fudge

§                     6oz      Dark Chocolate

§                     1c        Raw Almond Butter

§                     2tbsp   Organic Pure Maple Syrup

§                     2tbsp   Organic Coconut Oil

§                     1 tbsp Vanilla

In a microwave safe bowl combine the almond butter, maple syrup, coconut oil, and vanilla.  Microwave till soft and easily stirred.  Place the dark chocolate in a separate bowl and warm to melt, stir frequently to avoid burning the chocolate.   Add the chocolate to the first bowl and thoroughly mix.  Spread the mixture into a parchment paper lined dish and place in the freezer for 2-3 hours to set.  Remove the fudge and bring back to room temperature to cut and serve.

Nutritional Information

36 Pieces

Calories           100

Fat                   6g

Sat Fat             2g

Carbs               5g

Fiber                1g

Sugar               4g

Sodium            4mg

Protein             1.5g

Kid tested and approved, enjoy this healthy alternative to normal store bought fudge that takes only minutes to make! As a side note if you wish to cut smaller pieces the caloric as well as the nutrient content will shrink accordingly!

September 2012 Training Recap

SEPTEMBER Training Recap

The first thing you will notice about the month is the severe drop in running millage coupled with an in crease in bike and swim volume.  I competed in The North Face Endurance Challenge (Madison) 50K in September and this was the last race of my ultra season.  I had run on the course several times during the month of August so I knew what to expect.  Unexpected, however, was my inability to walk with out crushing pain in my right knee 7 days prior to the race.  After several chriporactic appointments, ART sessions, a lot of time on the roller, and very little in the way of movement, I managed to show up for the race with the ability to walk and hopefully run pain free.  I raced conservatively and still managed to finish in the top 15 (12), with a 50k PR.  After the race I called it a season. Stay tuned for a post related to my diet, VESPA,  and some of the things I changed to include more fat and eliminate carbs, to increase my fat burning efficiency, to enhance race day performance and recovery!

TOTALS

Run     47.1 miles        7:31:19

Swim   10.8 miles

Bike     154  miles

Race Result

50K (31miles) 4:35:51

12^th Male 13^th Overall

9^th AG (26-35)

Dean Karnazes and I