TGIF.

salad

I’ll be the first to admit it – I’m not a big salad eater. But the salad I made yesterday was… beautiful – and delicious!

tominstagram

Ingredients:
spinach
kale
swiss chard
carrots
tomatoes
cucumber
broccoli
flax tempeh
Goddess salad dressing

Annies-Naturals-Organic-Dressing-Goddess-092325333529 tempeh_flax_detail

Some of this salad goodness was from the CSA and some of it was from Syracuse Real Food Co-op.

Syracuse Real Food Co-op

Syracuse Real Food Co-op

I ended up making a ton of salad. I could have been on Man v. Food: The Salad Edition.

Anyhow, I hope you have a great weekend! Eat healthy and run far!!

What are your favorite salad ingredients?

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200.

Everybody, listen up! Today is my 200th blog post!

I’m going to keep it short and sweet today! I’m not sure how it is where you are, but it’s 70 and sunny here today – now that is running weather!! Here is a little running inspiration for you:

The Winners of Farm to Feet socks are:

Holy Crap! Training for my first marathon!

To a 5K and beyond

hellyontherun

Karen Goes Running

Masher Runs

EpidemioLogical

Sub-15 Minutes

And three other blogless folks (Tim, Dan B. and Mike).

***Winners, I emailed you – just hit me back with your address and I will send out the socks!***

If you are sad you didn’t win, check out my other giveaway.

Happy Thursday! What is the nicest thing you have ever won?

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Farm to Feet Socks Giveaway

F2F-Logo-2-228x300

Great news – today is another giveaway!

Farm to Feet was one of the sponsors of the Cayuga Trails 50. Honestly, I had never heard of the company until that point. However, I was pleasantly surprised when I checked my race packet and there was a pair of socks included! As you know by now, I love race swag.

I tried the socks out after I had recovered from the race, and they did not disappoint. They fit well, had a seamless toe closure and provided just the right amount of cushion.

I checked out the Farm to Feet website to find out a little more information. The socks are 100% made in the U.S.A. of 100% U.S. materials. Not only that, Farm to Feet offers a variety of options! On the site, it recommends air-drying them, but I throw mine in the dryer (on low) and they’ve been holding up great! These socks can be used for training or racing and I’ve found them to be great in hot weather (I suspect they will do just fine in cold weather too).

For a more extensive review, check out this post from outdoor gear tester Layne Oliver.

Still not convinced? Simon Donato and Paul Trebilcock wore Farm to Feet socks on Boundless when they tackled the Caballo Blanco Ultra (this originally aired on ESQTV on June 3rd – it will be shown again on July 27th at 2pm and July 28th at 7pm).

I get it. You want the giveaway. Here it is. I contacted Farm to Feet and they generously hit me back with ten pairs of socks (five for the fellas and five for the ladies).

Greensboro 1/4 Crew Large (Fits Men's Size 9-11.5)

Greensboro 1/4 Crew Large (Fits Men’s Size 9-11.5)

Greensboro Women's Low (Fits Women's Size 7-9.5)

Greensboro Women’s Low
(Fits Women’s Size 7-9.5)

Here is what you need to do to get a pair:

1) Click through to the Farm to Feet website and check out their socks – you won’t be disappointed.

2) Leave a comment below – tell me your favorite race and why. Also, include whether you want a pair of men’s socks or a pair or women’s socks.

The first three fellas and first three ladies will get a pair of socks!

But wait!! There’s more!! At the end of the day (11:59PM EST), I will pick two more fellas and two more ladies to also receive a pair of socks. All of the sock recipients will be mentioned in tomorrow’s blog post. Get it? Got it? Good.

Restrictions:
1) No more than one pair of socks per person
2) I won’t ship internationally – sorry!

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The Giddy Up Bar & The Chia Squeeze

Giddy Up Bar

Giddy Up Bar

Giddy Up Bar

INGREDIENTS: ORGANIC SPROUTED QUINOA, CASHEW BUTTER, NATURAL PEANUT BUTTER, ORGANIC BROWN RICE, ORGANIC SORGHUM FLOUR, ORGANIC BLUE AGAVE, ORGANIC GROUND FLAX SEED, ORGANIC DATES, RAISINS, CAROB POWDER, WHEY PROTEIN, PUMPKIN SEEDS, CINNAMON, RAISIN JUICE CONCENTRATE, HONEY PURE VANILLA EXTRACT, ORGANIC ALMOND EXTRACT, TART CHERRIES, SALT.

The Giddy Up bar is the creation of cyclist/ultrarunner Tim O’Shea. I met Tim at the Cayuga Trails 50 and I ran into him again at the 4th of July 10-miler. He uses organic sprouted quinoa as the main ingredient – and it’s delicious! I’ve been eating these nearly every morning and I think they just get better and better. If you are looking to try a new bar, definitely check these out!

You can shop for Giddy Up bars by clicking here.

Chia Squeeze

Chia Squeeze

INGREDIENTS: HYDRATED ORGANIC CHIA SEEDS, ORGANIC BANANA PUREE, ORGANIC APPLE JUICE CONCENTRATE, ORGANIC STRAWBERRY PUREE, ORGANIC BEET PUREE, ORGANIC NATURAL STRAWBERRY FLAVOR, ORGANIC BERRY FLAVOR, CITRIC ACID

I’m always looking to try new gels – mostly because getting a gel down during a race is no small feat – and doing it over and over again.. well, let’s not even go there.

First, I noted that these packets were a bit larger than I was used to. That had me a little worried because it’s tough enough to get them down (and keep them down) as it is! Second, I noticed that these have a little screw top. Nice! When I’m doing ultras, I have a lot of trouble opening packets. My hands simply don’t work well enough. I think these might be a little easier to open!

I must say, I was pleasantly surprised by the taste. It was sweet and rather delicious. Not only that, it went down easily! The consistently was more of a juice (with chia seeds in it) than a gel. That was definitely a plus. On the downside, these only have 70 calories in them – that makes them great for a snack, but not as great for fuel during an ultra.

The verdict is: I’ll have to try these again. I think they would be a little bulky in a handheld or pocket and I’d prefer they be closer to 100 calories. With that being said, they were pretty delicious, and for that reason alone, they warrant another try!

You can shop for the Chia Squeeze by clicking here.

Have you tried any new foods/gels/drinks lately? What did you think?

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Weekend Recap.

On Friday, Kilian Jornet took on the Dolomites vertical kilometer just six days after winning the Hardrock 100. His tired legs carried him to an eighth place finish.

photo credit: Ian Corless

photo credit: Ian Corless

On Sunday, Kilian was back at it with the Dolomites SkyRace – it’s a 22km race with 3,404m of vertical ascent and descent. Surprise, surprise, he won!

Men’s Results:

1) Kilian Jornet 2:03:50
2) Ionut Zinca 2:05:20
3) Tadei Pivk 2:05:21
4) Manuel Merillas 2:07:29
5) Alexis Sevennec 2:07:54

Kilian En Route To Victory

Kilian En Route To Victory

Women’s Results:

1) Laura Orgue 2:26:17
2) Emelie Forsberg 2:27:40
3) Maite Maiora 2:31:58
4) Christel Dewalle 2:35:53
5) Anna Kozielska 2:36:23

Speedgoat 50k was also this weekend. The men’s race wasn’t particularly close.

Men’s Results:

1) Sage Canaday 5:12:30
2) Paul Hamilton 5:31:15
3) Alex Nichols 5:33:30
4) Rickey Gates 5:46:36
5) Mike Wolfe 5:53:17

Sage Cruises to Victory at Speedgoat photo credit: iRunFar

Sage Cruising to Victory at Speedgoat
photo credit: iRunFar

However, the women’s race was a thriller!

Women’s Results:

1) Anna Frost 6:42:00
2) Kasie Enman 6:43:48
3) Ellie Greenwood 6:53:04
4) Hillary Allen 7:03:57
5) Kerrie Bruxvoort 7:12:41

Anna Frost Takes The Win photo credit: iRunFar

Anna Frost Takes The Win
photo credit: iRunFar

In other news, the bearded wonder a.k.a. Rob Krar popped up on the registration list for Run Rabbit Run.

If you remember, I mentioned Run Rabbit Run in a post back in May after the race established a $50,000 prize purse. It was only a matter of time until an A-lister caught a whiff of the $12,000 first-place prize.

In a race that flew under the radar this year, Brian Rusiecki set an impressive course record at the Vermont 100. He covered the 100-mile distance in 14:47:35.

Brian Rusiecki Setting a Course Record

Brian Rusiecki Setting a Course Record

Full results for the Vermont 100 can be found here.

In the track world, Matt Scherer announced his retirement. Matt’s personal bests include 45.19 for 400m and 1:46:11 for 800m. However, he made his career pacing others. For more on Matt, click here.

Badwater starts today on its revamped course. The race now starts in Lone Pine, where the temperature today will hit a high of a mere 86 degrees. In fact, the temperature may not exceed 100 degrees at any point during the race – hopefully, the runners don’t get too chilly!

Finally, I saw a couple of owls on my run yesterday. I definitely wouldn’t have seen them on my own – but another runner said they were in the area. Nature!

owls

How was your weekend?

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Race-Day Photos

Nowadays, nearly every race has race-day pictures. Unfortunately, most of us don’t look like this guy during a run:

runner-t

I don’t know about you, but since more often than not I look terrible, I don’t buy the pictures. However, photographer Larry Gassan has taken a different approach – beginning in 2004, he started photographing people after they finished 100-mile runs (Western States 100 and Angeles Crest 100). Below, I’ve included some pretty fantastic pictures from the last three years:

Timothy Olson & Friends (2012) photo credit: Larry Gassan

Timothy Olson & Friends (2012)
photo credit: Larry Gassan


Timothy Olson (2012) photo credit: Larry Gassan

Timothy Olson (2012)
photo credit: Larry Gassan


Ellie Greenwood (2012) photo credit: Larry Gassan

Ellie Greenwood (2012)
photo credit: Larry Gassan


Nick Clark (2012) photo credit: Larry Gassan

Nick Clark (2012)
photo credit: Larry Gassan


Yassine Diboun (2012) photo credit: Larry Gassan

Yassine Diboun (2012)
photo credit: Larry Gassan


Timothy Olson (2013) photo credit: Larry Gassan

Timothy Olson (2013)
photo credit: Larry Gassan


Rob Krar (2013) photo credit: Larry Gassan

Rob Krar (2013)
photo credit: Larry Gassan


Rob Krar (2014) photo credit: Larry Gassan

Rob Krar (2014)
photo credit: Larry Gassan


Max King (2014) photo credit: Larry Gassan

Max King (2014)
photo credit: Larry Gassan


Stephanie Howe (2014) photo credit: Larry Gassan

Stephanie Howe (2014)
photo credit: Larry Gassan


Larisa Dannis (2014) photo credit: Larry Gassan

Larisa Dannis (2014)
photo credit: Larry Gassan

If you are interested in more, check out Larry’s website here.

Do you prefer these post-race photos or the ones that most races provide?

Would you smile for the camera? Strike a pose?

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A Rainy Day Workout.

running-uphill-650x433-e1368072571548

The other day, I was stuck inside on the treadmill and I did one of my favorite workouts – and now I’m going to share it with you!

It’s actually pretty simple:

Speed
7.0
7.1
7.1
7.2
7.2
7.3
7.3
7.4
7.4
7.5
7.5
7.6
7.6
7.7
7.7
Incline
2.0
0.0
3.0
0.0
4.0
0.0
5.0
0.0
6.0
0.0
7.0
0.0
6.0
0.0
5.0
Distance
1/2 mile
1/2 mile
1/2 mile
1/2 mile
1/2 mile
1/2 mile
1/2 mile
1/2 mile
1/2 mile
1/2 mile
1/2 mile
1/2 mile
1/2 mile
1.2 mile
1/2 mile

_________________________________

These are the speeds that I do the workout at – I feel pretty comfortable at the start but it’s definitely work by the time the incline is at 5%. Obviously, you could do the workout at a slower or faster speed. Also, feel free to adjust the incline. If you don’t feel that you’re ready for 5%, 6% or 7%, go up by half a percent each time instead of a full percent. Finally, I warm up two miles before this workout and I cooldown with a mile.

While I don’t love the treadmill, I think it can be a useful tool for training. It would be very difficult to replicate this workout outside. Not only that, this gives you a nice variation in grade that you would not be able to get with outdoor hill repeats. This workout, as is, gets you about 1,000 feet of vertical.

Do you incorporate a treadmill into your training?

How do you train for hills?

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