Udo’s Oil.


Today’s post is about Udo’s Oil. Udo’s Oil is an organic blend of plant-sourced oils designed to supply a 2:1 ratio of Omega-3 and -6 fatty acids.

According to the product website, the key to health from fats lies in taking the essential ones in the proper ratio. This isn’t usually achieved because the average western diet is too high in Omega-6 and too low in Omega-3.

For athletes, Udo recommends one tablespoon for each 50 lbs of body weight. I’m about 155 lbs and I take two to three tablespoons per day.

One tablespoon of Udo’s Oil 3-6-9 Blend contains:
120 calories
120 calories from fat
14g of fat
1.5g of saturated fat
9g of polyunsaturated fat
3g of monounsaturated fat
6g of Omega-3 (alpha-linolenic acid)
3g of Omega-6 (linoleic acid)
13mg of gamma-linolenic acid
3g of Omega-9 (oleic acid)

I started using Udo’s Oil earlier this year and I noticed an immediate difference. Right away, I had less soreness and my joints felt much better. Aches and pains that had been bothering me on and off for years suddenly went away. I honestly couldn’t believe it!

If you don’t believe me, check with Scott Jurek! He highlighted Udo’s Oil as one of his five tips to optimize your running. Other Flora (the maker of Udo’s Oil) ambassadors include Krissy Moehl, Sage Canaday, Ellie Greenwood, Max King, Kristina Folcik and Yassine Diboun.

The downside of Udo’s Oil is that it’s expensive! A 32 oz bottle is $36.63 at Vitacost (click here) and it will set you back $39.39 on Amazon (click here). On the other hand, how much would you be willing to pay to increase your endurance and decrease your muscle/joint pain?

This product works for me. Of course, I cannot guarantee that it will work for you, but I definitely encourage you to give it a try! I take it every day with a tablespoon, but you can put it on salads, use it in smoothies, etc.


I was not compensated in any way to write this review. While I did request samples from Flora, I did not receive any. Please note that I am not a doctor, dietician or nutritionist.

Do you use any supplements? Are there any that you recommend?

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Shoe Giveaway: An Update


Back on July 15, I started a shoe giveaway. For details, or to enter the contest, check out the original post here.

Anyhow, here are the guesses that have come in so far:

Maria 3:22

Sam 3:24:50

Michele 3:25:24

Hollie 3:26:00

Whitney 3:26:52

Jeri 3:28:00

Helena 3:30:55

raomeenas 3:32:42

Sarah 3:32:47

Olena 3:32:57

Darlene 3:33:33

sbhasin 3:33:33

Dom 3:35:55

Amanda 3:38:27

Taylor 3:45:00

Scott 3:45:67 a.k.a. 3:46:07 (I see what you did there)

Michelle 3:47:00

Just to reiterate, it does not matter if you go over, you just have to be the closest!


What is your favorite game on The Price is Right?

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Training Data.


Nowadays, there are lots of fancy ways to keep track of running information. You can track distance, speed, vertical, maps, heart rate, calories, etc. Each year, it seems like there is a new thing to track! Not only that, social media allows you to share your workouts with others.


I don’t use Strava, although I’ve been considering it. I do like looking at other people’s info on Strava. For example, click here to check out Rob Krar’s splits from Western States (Mile 89 – 6:36 LOL). Click here to see Ian Sharman’s splits from Western States.


I do use MapMyRun occasionally. I usually take my phone with me when I run and MapMyRun is a really simple app to use. The GPS/speed/vertical aren’t that accurate, but they aren’t terrible either. MapMyRun will store your routes for you and you can try and improve on your times.


I do have a Garmin and I use it occasionally. I never look at it while I am actually running but I do like to put my workouts on my computer and look at splits, hills and maps. It is particularly useful if I’m going to be doing a trail race and I want to know where certain markers are on the course.


This is my go-to method of tracking my information. This training log is available here for $7.95. You can’t beat that!


I spoke too soon! You can beat that! Old school. Most of you are probably too young, but all of us used to keep track of our workouts this way! I definitely still have some of my old “records” around somewhere.

How do you keep track of your runs?

Do you share the info with others or is it for personal use?

How often do you go back and look at it?

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Weekend Recap.

Howdy! I hope you had a great weekend. Here are a few stories from the last couple of days – some pretty interesting stuff that you definitely won’t see on ESPN!

Jenn Shelton


Jenn Shelton has been on a mission to run the FKT (fastest known time) on the John Muir Trail (read about it here). She finished the 220-mile trail in approximately 4 days, 9 hours. This was not the FKT, but it is still a major accomplishment. To check out the FKTs on the John Muir Trail, click here.

Michael Shelley


The Commonwealth Games were this weekend and the men’s marathon was won by an Australian! Michael Shelley ran 2:11:15. He used a surge around 35k to drop Kenyan runner Steven Chemlany. Chemlany, who has a PR of 2:06:24, finished second, 43 seconds back.

Steve Way

Steve Way (before)

Steve Way (before)

Steve Way (after)

Steve Way (after)

For me, this was the story of the weekend. Steve Way was 33 years old, 230 pounds and smoking about a pack of cigarettes a day. Steve said:

“I needed to find something I could focus all my attention on that was going to help me lose weight and keep me off the cigarettes. In order to bury your vices, you need to find an equal and opposite addiction. You need to find passion.”

In 2006, he signed of for the London Marathon, trained for a few weeks and ran a little over three hours for the race – not bad! After that, he didn’t do much for a year and a half. Then, he started training again. Seven months later, he ran 2:35:26 in the London Marathon and finished 100th overall.

In this year’s London Marathon, Steve started behind the elite field but managed to move up throughout the race, and he finished 16th overall in 2:16:27 – he qualified for the Commonwealth Games by 33 seconds. Amazingly, the London Marathon was not his goal race! Steve was trying to set the national mark in the 100km – which he did. In May, he ran 6:19:19 for 62+ miles (6:06/mile).

Finally, this weekend, Steve (now 40 years old) had a go at the Commonwealth Games. He took the lead early on (because why the heck not?!) and ultimately finished 10th in 2:15:16. It was a personal best and the fastest time ever by a British athlete over the age of 40.

What is next for the former overweight smoker? Only time will tell!

Tereza Master


Tereza Master, of Malawi, also ran the marathon at the Commonwealth Games. She finished 15th overall and set a national record of 2:50:54. Oh, and she ran barefoot!

In the past, Tereza has been critical of the goverment and the Athletics Association of Malawi, stating that the athletes are not getting adequate support. To her point, prize money at the national cross country event in Malawi ranged from $29 to $115. The athletes did not have uniforms and most did not have shoes.

Perhaps her performance at the Commonwealth Games will provide the impetus for change.

Bruno Brunod


Bruno Brunod, a two-time Skyrunning World Champion and a legend in the sport, was in action over the weekend. The 51-year-old Italian who still holds many ascent/descent records placed 6th in the Cervino Vertical Kilometer.


Elise Cranny & Alexa Efraimson


At the 2014 IAAF World Junior Championships, Elise Cranny placed 4th in the Women’s 1500m (4:12.82) and Alexa Efraimson placed 6th (4:13:31). Dawit Seyaum, of Ethiopia, won the race in 4:09.86).

Emelie Forsberg & Kilian Jornet


photo credit: Ian Corless

photo credit: Ian Corless

Finally, Emelie Forsberg and Kilian Jornet will be acting as race directors in September (they will also be running, according to Forsberg). The race will take place in Tromso, Norway. The Skyrace (42km) has 4300m of vertical and the Mini Skyrace (19km) has 1600m of vertical.

However, if you’re not already signed up, you’re out of luck. The 2014 race sold out in 5 minutes!!

You’re all caught up!! How was your weekend? Did you do anything fun?

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Talk Ultra, Rob Krar and a Couple of Workouts

Rob Krar photo credit: The North Face

Rob Krar
photo credit: The North Face

I am a big fan of Talk Ultra, hosted by Ian Corless. For those of you who are not familiar with Talk Ultra, it is a free podcast that covers ultrarunning throughout the world. It includes news, reviews and interviews. The show is available every 2 weeks on iTunes and it can be found on the web here.

Each show is several hours long. Past shows have included Ryan Sandes, Anna Frost, Ellie Greenwood, Scott Jurek, Timothy Olson, Hal Koerner, Dean Karnazes, Tony Krupicka, Max King, Stevie Kremer, Mike Wardian, Sage Canaday, Kilian Jornet, Emelie Forsberg, Rob Krar, Ian Sharman, Stephanie Howe, Zach Bitter, Kasie Enman and on and on!

While the podcast is focused on ultrarunning, it is extremely interesting and entertaining, and I think it is beneficial for anyone that is interested in running, fitness and health.

That brings me to today’s topic: speed. This isn’t the first time I’ve written about the importance of speed workouts, and it probably isn’t the last. But for today’s post, I won’t be dishing out the advice. Instead, I’m going to defer to Rob Krar. In the most recent episode of Talk Ultra (available here), Rob Krar talks about the speed workouts that he uses to prepare for races. In particular, he focused on two workouts:

1) repeats of anywhere from one to four miles with short rest in between reps

2) hill repeats – 8 x 3 minutes with 90 seconds rest in between

Rob said that he tries to do at least one hard workout per week. Even though Rob is training for ultras, these workouts are certainly applicable to those training for shorter races. In fact, these workouts are modest compared to the ones done by most competitive marathoners (although I’m guessing they aren’t modest the way Rob does them).

Anyhow, I encourage you to check out Talk Ultra. You can get great advice from Rob and many others in the sport. Listen to it during your workouts – it’s very motivating! Not only that, there are currently 66 episodes in the archives, so that should keep you busy for a while.

Happy listening and happy running!

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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!


swiss chard
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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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


Karen Goes Running

Masher Runs


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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