UltraVeggie Exchange May 2014 - Recipes

The first UltraVeggie Exchange is in the books. There were 4 of us out for a great 2 hour evening trail run with a recovery smoothie and samples of Andy's coconut butter based endurance fuel waiting for us at the finish line. If you need packable energy for your long runs, this is a great recipe for some homemade fuel. Thanks for sharing, Andy.

Andy's Powerful Coconut Butter Recipe of Ultimate Power

Ingredients

• One 400g bag of unsweetened shredded coconut
• 8-10 pitted dates
• About 3 tbsp coconut oil

Preparation

Turning the shredded coconut into coconut butter is quick and easy. Dump the coconut into your blender (I think you'll need a high powered blender like a Vitamix or Blendtec although I've heard of some food processors working as well.) and blast it on the highest setting for about one minute. First the coconut turns into a thick, dry looking substance but then soon transforms into a nice smooth liquid. You might want to add the coconut oil as it blends to help it along into the liquid stage. Once you've got coconut butter attained, drop in the dates. The amount of date blending is personal preference. Sometimes I like the dates to be a bit chunky and sometimes I like them to be part of the liquid.

In cool weather, coconut butter will solidify so I like to pour it into an ice cube tray. Once it sets I have single serve Coconut Cubes of Power to take with me on my run. Or sometimes I pour it onto a cookie sheet covered in wax paper. Once it sets you can bust it up and have bite sized Coconut Power Wafers. When the weather is hot, the cubes and/or wafers tend to melt in my pocket so I mash a couple up and jam them in a gel flask with a wide mouth (I've had success with a 3oz. GoToob from MEC)... Voila! Coconut Power Gel!

Here's an article on the benefits of coconut butter for endurance athletes and where I got the idea to try fueling with coconut butter... http://ultrapedestrian.blogspot.ca/2014/01/coconut-butter-my-secret-weapon-for.html

Andy's samples looked like white chocolate when we enjoyed them after our run and they were delicious too. The picture below displays the result I attained in my not so high powered blender and food processor. The squares still taste good they just lack a certain smoothness. Maybe I should have started with the melted coconut oil and gradually added the shredded coconut. I will keep experimenting with it. 

UltraVeggie Exchange Recovery Smoothie

Ingredients

• 1 Tbsp chia seeds (soak in 1/3 cup of water for about 15 min)
• 1 cup coconut water
• 1 cup frozen pineapple
• 1/2 cup frozen mango
• 1 banana (fresh or frozen)
• 1 handful of spinach
• 2 Tbsp shredded unsulphured coconut
• 1 Tbsp ground flax seeds
• 1 cm grated ginger
• 1 Tsp vanilla extract

Preparation

• Soak the chia seeds in a bowl for about 15 min
• Cut fruit, grate ginger and grind flax seeds if necessary
• Blend all ingredients until smooth

Sun Mountain race report - My first 50 miler

So here I was at the starting line of the 2014 Sun Mountain 50 mile run. The first Rainshadow Running event I would participate in, after hearing so many great things about the organization, the different events and how they are all very awesome and unique. This was also to be my first ever 50 mile race. I wasn't going to have any excuse either if things didn't go so well. I knocked off all my long runs and training weeks as planned. I knew all my gear and had plenty of familiar race food either on me or in both my drop bags along the way. There were two things on my mind leading up to the race though. Would it be hot on race day in the Methow Valley? I hadn't trained much in the heat simply because it was much cooler at home in North Vancouver during my winter and spring training runs. Having to run longer than I ever had before by about 30 Km was also intimidating to say the least.

The morning of the event was cold enough for the water on the side of the road to have frozen over. There was not a cloud in the sky though. Racers would have a chance to experience running in the near freezing cold at the beginning of the race, scorching heat towards the end and everything in between.

If you like single track, wild flowers and wide open spaces you will looooove the Sun Mountain race. The course is advertised as fast with just over 7000 feet of climbing over the 50 mile distance. There are indeed a lot of runable sections in the course (which will leave you knackered due to a lack of change of pace). Beware the finish though. One of the toughest climbs of the race is coming in the last 10 kilometers of the course with the finish line teasingly in sight in the valley.

Events and thoughts throughout the race:

• Sharing the first half hour of the race with James
• Hearing about the lady two places in front of me who allegedly saw a bear and wondering how I could have missed it
• Arriving at the first aid station (at just under 11 kilometers) in about an hour flat and wondering if that might be too fast
• Marveling at the seemingly endless sea of wildflowers and crossing a number of cow gates
• Running by a vastly unimpressed cow in the bush and hearing a bunch more mooing just below
• Sneakily passing Michel as he steps out of line for a moment
• Arriving at the second aid station after about 2 hours and still wondering if my pace should be more conservative
• Catching up to Mike on the first bigger climb and running with him on-again off-again for the next 35 odd kilometers
• Stopping to sit down on a ledge to fix my sock and empty my shoes just as Mike catches up to me again
• Enjoying the energy and help at the 3rd aid station while sorting out the contents of my first drop bag
• Merging with the 50 k runners and being happy to have some more people around me again
• Chatting with Carlie and Mike as we gradually climb and wonder when it might get steep enough to warrant a walking break
• Having to find a bush to enjoy a few minutes of solitude and to work on my isometric squatting
• Keeping it steady until just before the 5th aid station where I run out of fluids
• Receiving an absolute rock star treatment at aid station 5, including a refill of my hydration bladder and bottle
• Realizing 3 minutes later that I was so busy stuffing my pack with the contents of my second drop bag, that I actually forgot to have any food at the aid station
• Wondering if the curled up checkered pile I nearly stepped on was one of them snakes I heard about or just a turd - deciding not to check though
• Trying to convince my stomach that continued food consumption is necessary if continued swift(-ish) forward movement is desired
• Soaking my new favourite race accessory - my arm warmers - at the fountain on sun mountain
• Also feeling smug about keeping my watch covered with the other arm warmer, only checking for time elapsed once at every aid station, at least until after the last aid station (this is a habit I will most likely continue since it keeps me from checking how much time elapsed every 5 minutes)
• Realizing after passing the last aid station that there is one more long steep climb left (should have done my homework better before the race)
• Realizing the climb is longer yet after reaching a pump which I mistook for the peak
• Still keeping it together on the way down the mountain and on the road back to the start finish area
• Coming to the trail that my kids were covering for their 1 k race the day earlier
• Starting to tear up as I realize that I am less than 1 kilometer away from finishing my first 50 mile race
• Crossing the finish line, high fiving James and spending the rest of the day (and most of this week) feeling pretty good about myself

I had the pleasure of spending three nights in Winthrop for the race with my family and friends and I loved the Methow Valley, the vibe and venue of the race, the happy volunteers, the flawless organization and my overall experience. Thank you to everybody who helped to make this event happen and congratulation to all Sun Mountain participants.

This is 2013's official race video, which is pretty much what got me to sign up for the madness in the first place. Once you watch you`ll see why.

Sun Mountain Race from Steven Foreman on Vimeo.

Guest Post: The Value of Perspective

This is a guest post by my friend Daniel. Find him at @lonewolfdisco 

My favourite run commute home from work takes me up the Capilano River, followed by finding my way on top of Grouse Mountain via the BCMC trail. I then get to enjoy a lengthy downhill on my choice of many paths before arriving at my door. On one such run I was mesmerized by Grouse as I crossed Cleveland Dam well below, and I began to envision myself on the steep trail climbing the mountain. I thought, make sure to do the opposite. Remember exactly how magnificent this mountain is from the vantage point below, as each of the many steps up become more strenuous.

In the many areas of our of life that we commit to improve upon, or endure, we have the luxury of changing our perspective. Maybe for you this is training for your first half marathon, or maybe it is eating more vegetables. Maybe you’ve decided, like myself, that working full-time, studying, maintaining a long distance relationship, and training for a 100 mile race qualifies as “balanced”.

Why is perspective important at all? Because we can be our own biggest obstacle. We can fall prey to perfectionism, worthlessness, and feelings of insignificance.

See the forest for the trees

Sure easier said than done, but attempt to remove yourself for a moment when things get tough. Picture yourself moving through the problem from a distance, imagine how less significant it is to others, or to yourself from another angle. Remember what the mountain looked like from afar. I want to emphasize this needn't be a life shattering crisis: with the amassed stress of modern life, making small changes can be overwhelming. Go back to the excitement you felt before you started. Go back to your reason. They will pick you up, they will carry you, they are what you will find when you look within and dig deep. It won't always be easy, but it can't always be hard: every achievement builds momentum. The steps you take today will make you stronger tomorrow.

Give value to your achievements

Pull a bill out of your wallet, and consider that its value is intangible. To some the paper might be more valuable for lighting a fire, however we all agree on what it is worth, and that is what makes it useful. Every single thing you achieve in day/month/year/lifetime can seem petty if you neglect to imbue it with significance. Or you can build up a wealth of currency that is truly your own. The next time you start to come down on yourself for slipping, thank yourself for being an active participant in your life at all. No one falls down standing still. Except me that one time trying to decide which fork in a trail to take, don’t tell anyone. As you advance through each mile of your race, embrace every step it took to get there. Do you eat better than you did a year ago? Can you eat better than you did yesterday? Yes, and go for it, you certainly are able. Your energy is limited, spend it assigning worth to the things you have achieved or can, then you will have less for bemoaning the slips and falls.

Be astonished

If your ancestors could see you, could see the world you live in, they wouldn't believe their senses. Yet it fails to impress us. Perhaps the fault of our own nature for having such a short attention span. Fair enough, but there is a detour. Allow taking responsibility for your own life to blow your mind. Become fully conscious. So many never will, or never even have the chance. The rest of us have silently agreed on waiting for permission to lust for that within the reach of our lives, instead of only that beyond our grasp. Hit pause on your struggle, look up at the stars, and curse out of astonishment. Here we are. No one is going to let you, but they don't need to, and they can't stop you.

These are all steps you can take today, without having to spend a cent loading your cupboards or obtaining gear. There is no obligation. Pick something and start. It won't look as you imagined entirely along the way, but step back, praise yourself, and give in to your instinct that finds this all absolutely incredible.

I want to hear what perspective means to you. How have you adapted to overcome obstacles on the path of being your ultra-self?

-dg

Breaking habits, initiating change and creating the best version of yourself

Individual change and changing habits is highly personal and what worked for me might not necessarily work for everybody.  For full disclosure I have to mention that I am not very good at doing things halfway. Moderation often eludes me, because it opens the door for my mind to negotiate and try to nag and talk me into "just this once, because ... (enter excuse here)".  Therefore quitting something altogether seems easier to me than doing less of it. I discovered though that a few strategies are constant factors in successfully altering my ways.

Don't get cocky

The first time around I managed to quit smoking in 2001 (after having been at it for about 10 years) I lasted for roughly 17 months. My relative success the first time around was largely based on the fact that I took myself by surprise. Managing not to smoke before getting out of bed (yes, seriously), for half a day, a day, a week, a month and then a year made me feel happy and elated. I didn't actually expect myself to be able to quit. In the end I made the mistake to consider it safe to smoke just a couple of cigarettes over some beers with friends. That assumption was very wrong. The biggest take-away lesson from that attempt was to never feel like a bad habit has no power over you anymore.

My idea of a good time back in the days.

Create a clear image of who you aspire to be

After a few failed attempts at quitting I finally managed to kick the smoking habit for good. I signed up for the Vancouver Sun Run. Exactly 3 months prior I smoked my last cigarette and from that point on I considered myself to be officially "in training". Could I have done the same run while still lighting up. Yes, I could. Maybe  a couple of minutes slower, but still. The main point was that I created an image of myself that was incompatible with being sedentary and being a smoker. I was an athlete now and that fact trumped the habit. And we're talking about a 10 km run here. Nothing crazy or extreme. It was not the goal itself, but the decision to strive to be better that helped me succeed. I had made up my mind about becoming healthier and more active.

My idea of a good time nowadays.

Identify your barriers and obstacles

Whenever possible, minimize the influence of people and circumstances that prevent you from creating the best, healthiest, happiest version of yourself. Cherish the people and situations that help you to lead a healthy and happy life. Commit to relentlessly working towards  a more positive self. Ask yourself: "What prevents me  from becoming my best version of myself?" Once you know the answer to that question, you are a big step closer to making a meaningful improvement to your life. Don't get discouraged by failed attempts. Think about what exactly prevents you from succeeding and try to eliminate this particular barrier.

Quitting smoking was the toughest habit for me to break, but there were, and still are, others to be tackled. I dramatically changed my diet and weaned myself off coffee and beer among other personal improvements.

What are the changes that you made or would like to make to your life and how did you manage to do it?

Have a happy healthy week,

Marc Schmitz