Vegan Health & Fitness Archives — Page 2 of 5

Category: Vegan Health & Fitness

Running Assessment with MoveMend (Part 1 of 2)

I have been running for 21 years. I do it for the enjoyment and benefits, because nothing beats the feeling of an endorphin high from a workout. Of course, there’s lots of science behind the sport. We’re looking at a wide range of many things working together, whether it’s nutrition or biomechanics–the science of movement of a living body. Even though I had been running for so long, I was due for a running assessment at MoveMend. This would measure my body’s movements and give proper interventions for better results.

My first running assessment from a long time ago

I had a formal running assessment for the first time at age 20. My old running coach owned a shoe store and—in helping me choose the best shoe for my chronic shin splints—measured my footstrike by having me run on the treadmill. (Footstrike is what part of the foot hits the ground when running.) He also made suggestions for my running form: Feet should generally hit the ground at midfoot for better shock absorption. Arms should swing back and forth, not across the chest, for more efficient movement. Keep the back straight, with a slight lean forward, for a stable posture. He noticed that my feet pronate a little too much. In other words, my feet’s arches rotate inward more than they should, which puts stress on my shins. He recommended the perfect shoe, the Brooks Ravenna, plus Spenco inserts for additional support. I never the had shin splints since.

Bodies change with the times

Fourteen years have passed, and my body has changed over time. I’m pretty sure my form needs work, since I haven’t had professional guidance to keep it in check all these years. So, I went to MoveMend, a physical therapy office along Eastlake in Seattle for a two-part running assessment.

I met with Dr. Tanner Melnick, who runs marathons himself. He did the first part of my assessment by first going over my running and injury history, and then observing my cadence, footstrike, and overall form. I told him about the slight pain in my right hip flexor, which is a muscle that runs through the hip and attaches on top of the thigh bone.

My running assessment at MoveMend

I learned a lot of new words about running.

First is cadence, which is the number of steps per minute. A good cadence is about 170 to 185 steps per minute. On the treadmill, I ran at a comfortable pace to see what my number is. It was 171, the lower end of the range. Tanner said that’s probably because I’m taller. My legs stride longer, so it takes less steps to cover a distance.

Next Tanner observed how much noise my footsteps make. As an aside, a few months ago, my neighbor asked me to kindly tread quietly as I go down the wooden stairs in the mornings, because the clomping of my boots would wake her up. I remedied that. But I didn’t realize that I’m also a stomp-y runner! My feet made so much noise upon striking the treadmill, you’d think it was a two-legged horse.

Tanner noticed that my feet do have mild pronation. He also said that my knees don’t angle outward from the midline, which is known as valgus. My body’s sway is minimal. But I do have a slight hip drop that is worse on the left side. It just means that one hip drops lower than the other with each stride. It may explain why my right hip flexor has been hurting some as marathon training increases.

My vertical displacement, or how much I bounce with each stride, is minimal. This is good because if there’s too much bounce, you lose energy by going up with each step instead of forward. My forward lean is good as well, which means slightly leaning forward for a stable running form. Both of my feet strike the ground on the heel, and then the rest of my feet follow, the toes propelling me forward. I used to hit the ground midfoot. Sometime over the years, my footstrike gradually went from landing on the middle of my feet to the heels.

Finally, Tanner mentioned that my feet cross over the midline with slight circumduction. In this case, circumduction is when the feet swing outward and back in with each stride, like a circle motion. My left foot would swing out a little and cross my body’s midline into the right side, and vice-versa. That kind of motion spins energy away from the body, instead of using it to go forward with a normal stride. You can imagine that’s an inefficient way to run. It might also be contributing to my hip flexor pain.

MoveMend’s interventions for my running form

First, Tanner increased the cadence to 176 steps per minute and had me run at that beat. By focusing on this new cadence, I was able to decease the amount of noise my steps made. There was less circumduction, or swinging my legs over my body’s midline. My feet struck the ground midfoot more.

Then he had me run with less noise. My feet still stomped on the treadmill, and he encouraged me to keep the steps quieter. When I focused on that, there was still a decrease in circumduction and hip drop. My foot strike shifted slightly to mid foot.

When it was time to run barefoot, that showed the most differences. My cadence went from 171 to 190. The noise change was significant; little noise was present. It was just the soft pads of my feet with socks hitting the treadmill. My strides were shorter as the front part of my feet hit the ground. I had minimal circumduction, probably because the shorter strides didn’t give my feet as much space to cross over the middle.

It took a lot of concentration to run with these interventions. What I noticed is that I need to run with better focus. That’s why my form has become a little sloppy over the years. When I run, my mind drifts off like I’m on auto-pilot. Ideas float though my head. Sometimes my mind is blank, and I cruise without really noticing how I’m carrying myself.

MoveMend’s recommendations for stronger running

After these interventions, Tanner gave a few recommendations to improve my running form. First, I need to do some strengthening exercises for my hips, hamstrings, and calves for less circumduction. I also need to increase single leg stability, the strength and balance of each leg.

To retrain my form, I’ll aim to do shorter runs with higher cadence, about 175-180 beats per minute. I’ve downloaded a metronome app on my phone to help with this.

Finally, I will think about how to balance my training better, considering the training load (the amount of miles per week) and my capacity (how much I can actually do). Tanner suggested that my training load should be spread out more evenly through the week. That could increase my capacity. I’m reaching peak training, so balancing the training plan is important if I want to stay strong.

It’s going to take some effort to retrain myself, but I’m so excited to know what needs work! I’ll apply these interventions and see what Tanner has to say during the second running assessment at MoveMend.

*Thank you, MoveMend, for sponsoring this post.

Disclaimer: This blog is not intended as medical or professional advice. I’m sharing my experiences, and they should not be a substitute for physical therapy advice for anyone. Any exercise has potential to cause injury or pain if it’s done incorrectly. You should consult with a physical therapist or doctor for any medical advice.

Running

Rest for a working marathon runner

Ronnie stands with hands on her hips in front of an outer space background.

Back in June, I posted about running the virtual Boston Marathon. I picked the simplest training program after taking eight months off from running—hoping this would give me room to ease back into the sport while accommodating my very busy creative life.

I’ve been very deep in my day job as a content writer. Delving into the technical and creative components of this process while working with a team takes an extraordinary amount of brain power! My brain would still spin in high gear at bedtime, processing new knowledge. And then I skimp out on sleep, clocking in four hours a night.

Right now training is past the halfway point. The last long run was 16 miles, which is about two-thirds of the way through the training cycle before doing the actual marathon.

A day in the life of a working marathoner

For this training cycle, while these life changes have been rewarding, my days have been long. First, I’d wake up early in the morning to work out for strength training. Then I’d bus the hour-and-a-half commute. I’d read on the bus. I’d seize the day at work, always learning something new each day. When the work day is over, I’d take the hour-and-a-half commute back (and read more). I would get home, eat a light dinner, and do my running workout. I exercise every day, often twice a day. After running, I’d do my chores and prepare for the next day. If I have time, I might do creative exercises, like doodling or writing in my journal. Then I do it all over again the next day.

Hitting the wall with less sleep

It was manageable when marathon training first started. Around the halfway point of training, little things slipped. I started dropping and forgetting things. I became even more introverted and reclusive, saving energy for my day job. My anxiety spiked, which made it harder to retain information. Shorter runs took a monumental effort to get through. Summer meant embarking on weekend trips with my partner. I would fit in the long runs one way or another—and then I’d be half-present from exhaustion.

“You’re not sleeping enough,” my partner said.

Then somewhere on Instagram, one of my friends made a post that said, “You’re not overtraining. You’re under-recovering.”

Getting strong means getting enough rest

Relief washed over me. That’s exactly what it was. It wasn’t that I was working too hard, especially when I’ve picked a simple training program to accommodate my busy schedule. It wasn’t because I was being lazy either. It was because I wasn’t getting enough rest.

“You’re not overtraining. You’re under-recovering.”

Rest is important for recovery. When you train for a marathon, your muscles get micro-tears. That’s a good thing because during rest, those tears heal and you get stronger. But if you keep pushing without giving your body a chance to recover, then you’re running on a deficit that will eventually catch up to you. You may experience mental burnout—or even worse, you may get injured.

Sleeping four hours a night was not going to work. Don’t get me wrong—this is truly the happiest I’ve ever been in my entire life! However, the training cycle and overall performance could be even better by getting more rest.

I took an inventory of my lifestyle to see what could help me get more rest. Some of them are well-known, and yet reminders are helpful. Others were new to me, and they work! Maybe they can help you too. Just try it and see how you like it!

Ways to get better rest in a busy life

1. Taking a break from caffeine

This one is the most obvious and it goes without saying. But caffeine is so woven into the fabric of our lives—especially in Seattle—that it’s a hard one to give up. At a different point in my life, I was a rabid caffeine addict, chugging nearly a pot of black coffee every day. When you’ve had a caffeine fix since age 11 like I did, it’s hard to part with. Ever since I’ve entered my mid-thirties, my body has slowed down. I’m more sensitive to it. So I mostly drink it when I need an extra boost. Tea is a much milder alternative. Many days, I can even go without caffeine. Because I’m not as dependent on it, I can sleep better.

2. Putting away screens at least an hour before bedtime

The blue light from screens can keep you up, even when it dims to an orange tinge in night mode. The mindless scrolling on the social media feeds doesn’t help either. When I get lost in the perpetual updates, it creates a kind of emptiness that only gets bigger the longer you scroll. I took Facebook off my phone, and it has greatly freed up my headspace. So, I replace it with something better.

3. Reading fiction

Now that I’ve put my phone away for the night, I’ve been reading an engaging fictional story. I used to read only non-fiction because I thought that things were only worthwhile if they’re constructive and you could get something from it. It turns out that reading non-fiction is best left in the daytime, when the brain is more receptive to new information. When I read fiction at night, my eyes focus on each line of words while freely imagining the story. This focus on the story grounds me, as my mind winds down to sleep. It acts as a relief from mental tension.

4. Minimizing carbs at dinner

(Disclaimer: Reducing carb intake at night for better rest is what works for me personally. Before changing your diet, ask your doctor if this is right for you.) As a runner, most of my diet comes from carbohydrates, which has been a long-standing source of energy. For the last meal of the day, I need less energy since the day is ending and I won’t be using it. In fact, too many carbs can also keep me up! And if I do sleep, chances are that I wake up in the middle of the night and stay up for a couple hours. That interruption in sleep makes me tired in the day, so I avoid late night carbs. I generally eat a smaller meal of veggies and vegan protein for dinner—so that my body can use its energy for recovering instead of digesting.

5. Free-writing/drawing

I’ve been free writing more than drawing these days. The stroke of my pen across paper grounds me. Writing reflections out on paper can be cathartic, but only when you relax enough about what you want to write. Just let it go and see what happens.

6. Meditation

Focusing on my breath centers my consciousness back into my body, so I feel grounded enough to fall into slumber. About 10 or 15 minutes will do. It slows my mind down and keeps it contained enough for sleep.

Closer to the finish with more rest

Doing all of these lifestyle habits has improved my sleep for the most part. I still avoid alcohol. I quit processed sugar earlier this year for the most part to better align my mentality.

Marathon training is peaking in a few weeks. Now that I’m more than halfway finished, I feel pretty good about finishing this virtual Boston marathon. These lifestyle habits for optimized rest will help me get through this amid a very busy life. Training for a marathon on full bandwidth isn’t easy, but with good habits for rest, it can be done.

Running

Training for the 2021 virtual Boston Marathon

I’ve been running for over 20 years. It’s a sport that has kept me going during the best and worst times in my life. Running gave me an anchor to come back to. It has always tested my limits as I pushed through resistance, and it fostered a new strength and clarity as I worked through my Complex PTSD.

In addition to many half marathons and 10k’s, I ran my first full marathon in 2008, my second in 2016, and my third in 2018. Then in 2019 – 2020, I ran a total of six marathons and that one 50k ultra in a span of 14 months. It was a lot. Doing that many races had eventually forced me to honor my body’s requests for rest. And so, for the first time in 20 years, I took a break for many months.

I’ve considered trying to qualify for the Boston Marathon. For my age group and gender, the minimum qualifying time is 3 hours and 30 minutes, which is about an 8-minute mile for 26.2 miles. I could run an 8-minute mile on a really good day, but sustaining that pace for that distance has always been a challenge.

Boston offers a virtual option for 2021

The Boston Marathon is one of the most prestigious races in the world. It’s so highly regarded that runners have to qualify in order to participate. This year, qualifying for the Boston in-person race has limited the number of participants to 20,000 because of the pandemic–which has raised the stakes. For 2021, runners who were 7 minutes and 47 seconds faster than the minimum qualifying times made it in.

For the first time ever in race history, the Boston Marathon also offers a virtual race for 2021. Participants can run that distance any time in October 8-10. A virtual marathon is where you run 26.2 miles on your own and use a GPS to record the distance. Then you upload your results where the race organization tells you to. This one doesn’t require a qualifying time, so anyone who is interested can register for the event.

The difference is that the virtual Boston race doesn’t count as an Abbott World Major, which is a group of the six most famous marathons in the world: Boston, New York, Chicago, London, Tokyo, and Berlin.

It also isn’t clear if this virtual race is offered because of the pandemic, or if it’s something that will happen again in the future. Because of this uncertainty, I jumped on the opportunity to run the virtual Boston Marathon–just in case it’s a one-time event. This would be my tenth full marathon. It would also be so cool to collect that coveted unicorn finisher’s medal.

The running tools I’m starting with this time

This is a new training cycle after taking a break for months. With this clean slate, I started off with a couple of things.

The perfect shoes for a cosmic health goth

The model of these shoes are Brooks Ravenna VI.

I got new shoes! This pair is the Brooks Ravenna VI model; I’ve been getting these shoes for 14 years now.

In high school, I kept getting shin splints. The arches of the feet naturally pronate, which means they roll in a little bit to absorb the shock of each step. My feet over-pronate, which means they roll in too much. This puts more stress on the shins, which can cause a common running injury called shin-splits. After analyzing my foot strike, my former running coach suggested the Brooks Ravenna shoe, combined with Spenco inserts for additional support for my arches. I haven’t had the shin splints since! (Blogger’s note: I’m not sponsored by either Brooks or Spenco. My coach suggested what would work for my injury, and I haven’t looked back since.)

The Brooks shoes aren’t cheap–they run anywhere from $100-$200. To save money, I always go onto E-bay and get a gently worn pair that still has a lot of life left. (Always check the photos and inspect the conditions, especially the treads.) The pair I got above was selling for $30, plus E-bay had a $10 promotional coupon–which meant that I got these shoes for $20!

An effective training program for a busy life

I’ve always turned to Hal Higdon’s marathon training programs. As long as you follow the weekly mileage and long runs, the plans are fool-proof. The last marathon training program I used was Advanced 1, when I had more time to train. Lately, I’ve been quite a busy bee: I commute three hours a day to and from work outside of Seattle, plus I’ve been taking a writing class. It doesn’t leave much time after work to do classwork, work out, or prep for the next day. So, I picked the easiest plan this time: the Novice Supreme. There’s no shame in doing the easiest program to fit a busy schedule.

Since I’ve been getting back into running, I needed to start from the beginning. (Ninety percent of my endurance was lost!) This time, I’m also supplementing the running with high-intensity interval training (HIIT) several times a week in order to strengthen my muscles. Stronger muscles might mean a faster finishing time than my previous virtual races.

I may also hike one of the numerous trails around Seattle as cross-training. Being in nature is good for the soul anyway.

The body remembers what you’ve put it through. Because I’ve been running for most of my life, my body quickly bounced back into the flow. Running up the steep hills took my breath away as I was starting over. But now these hills feel energizing as I charge up to the crest and coast down again.

A hydration pack for hot days

A teal hydration pack with 6 Gu energy gels on either side of the pack.

I don’t have a hard rule of when I strap my hydration pack on. My body is good at retaining water, so I generally bring it if I’m running more than an hour. Many people still bring water for any time or distance, whether it’s one mile or a full marathon.

I consume energy gels if my long runs exceed a half marathon distance (13.1 miles). Energy gels provide extra electrolytes and sugars (and sometimes caffeine) for added energy and functioning. Always consume the gel with water.

Spiraling up in life and in health

The rest of what I need to run a virtual marathon will follow as I get further into the training plan.

Honestly, at first, I didn’t feel 100 percent ready to do another virtual marathon. As in many parts of life, you never do feel fully ready for the next big thing. But this virtual Boston Marathon was really calling to me.

I also want to enjoy my new life chapter–with another marathon in the works. I’ve been eating very clean. (I’ll post more recipes in the future.) My content writing career has really taken off. My partner, our cat and I make a happy space goth family. Things really are falling into place.

Vegan Health & Fitness

Favorite breakfast to start the day

An arm spooning oatmeal with hemp seeds out of a bowl, next to a bag of hemp hearts

Happy March! Slowly, more daylight lingers as winter melts into spring. Waking up and seeing the sun shining has relieved my winter blues as I take my time making an energizing breakfast: coffee, and oatmeal with dried fruit, cinnamon, and hemp hearts.

A bowl of oatmeal with dried fruit and hemp hearts arranged neatly in rows.

Oatmeal is truly a versatile breakfast–you can seriously get creative and add in anything your heart desires. I eat it during all four seasons; it’s one of the most ubiquitous staples a vegan could enjoy.

Oatmeal and hemp hearts in the spoon, with the bowl and hemp hearts package in the background. — Packed with energy in every bite.

When I recently teamed up with Cascadia Hemp Co., the hemp hearts they provided perfectly complimented the tangy dried fruit in the oatmeal. The soft hemp hearts are the shelled inner core of the hemp seed. What I really like is that pleasant, nutty flavor. And they’re packed with nutrients: Omega-3 fatty acids, protein, and anti-oxidants to help the body fight inflammation. They’re as versatile as oatmeal–you can sprinkle them onto anything, such as smoothies and salads.

The oatmeal with dried fruit and hemp hearts fueled me for a 5-mile run. I haven’t been running nearly as much after last year’s ultra marathon. The healthy fat and protein from the hemp hearts, combined with the carbs from the oatmeal, kept me going. If I didn’t have so many errands to do in the day, I could have gone longer.

A green smoothie with arranged hemp and chia seeds, plus a strawberry and 4 blueberries as garnish. — Hemp hearts are also really good in smoothies.

Have you tried hemp hearts before? What’s your favorite food to put them in? If you’re new to hemp hearts, you can use the coupon code RONNIE15 to get a discount if you’d like to try them. Bon appétit!

*This post contains affiliate links to Cascadia Hemp Co. All thoughts, opinions, and experiences are my own.

Vegan Chocolate Tart

I’ve always enjoyed Valentine’s Day. Whether it’s the the messages of love, or the colorful flowers and pink paper hearts, it’s been a lifelong favorite. Sometimes, days like these call for special treats. And it doesn’t get easier or more decadent than a vegan chocolate tart.

Satiate your sweet tooth with a vegan Valentine

A slice of the vegan chocolate tarte with a frozen strawberry and 2 blueberries on top.

I wanted to make something special, something that sends those brain neurons firing. An almost-raw chocolate tart would be just the thing the love doctor ordered. (Yes, the love doctor ordered chocolate to stimulate the release of endorphins.) This tart is vegan, always. With the exception of the chocolate chips, the rest of the ingredients are raw.

A decadent fudge bite with a strawberry and 3 blueberries inside a turquoise silicone cup. — Any extra chocolate filling can be made into fudge bites.

You can share this vegan chocolate tart with someone who means a lot to you, or just have it all to yourself. No judgments here. Plus, if you end up with extra chocolate filling, you can make fudge bites. It’s a decadent treat that melts in your mouth–as you float on Cloud 9 from those sweet endorphins.

Recipe for the vegan chocolate tart

A bag of Lily's chocolate chips and a can of Thai Kitchen coconut cream on top of a purple space background. — I used these brands in this recipe (not sponsored).

Blogger’s note: In order to minimize sugar, I used Lily’s no-sugar-added chocolate that’s sweetened with stevia. This post isn’t sponsored; this brand was the only one I could find at the store when it comes to reducing sugar intake in chocolate. Any vegan chocolate chip brand will do.

You will need:

Crust:

1/4 cup of raw cashews, soaked overnight
2 tablespoons of chia seeds
1 tablespoon of agave nectar
1 tablespoon of cacao powder
Dash of salt

Filling:

4 tablespoons of vegan chocolate chips (I used Lily’s)
4 tablespoons of coconut cream or full-fat coconut milk
1 tablespoon of agave nectar
1/4 teaspoon of vanilla extract
Fresh berries or edible flowers for garnish (optional, but it makes the tart look extra nice)

Instructions:

Blend the crust ingredients in a food processor until the cashew pieces are very finely chopped. You’ll have a sticky mixture.
Spread the crust mixture into a 4-inch tart tin, spooning it upwards on the sides.
Put the crust in the freezer while you make the filling.
On medium-low stove setting, heat up the coconut milk, agave nectar, and vanilla extract until you see a little bit of steam.
Pour in the chocolate chips. Melt them gently by stirring them into the coconut cream with a whisk. Keep stirring until all of the chocolate has melted.
Take the crust out of the freezer, and pour the melted chocolate filling into the crust. Top it off.
Any leftover chocolate filling you have can be poured into little candy cups for decadent fudge bites.
Garnish the tart however you like: fresh berries, sea salt, edible flowers, etc.
Put the tart into the fridge to firm up. Refrigerate for at least 3 hours before enjoying your treat.

A hand holding a bitten piece of the chocolate tart in front of a patterned blue, green, and tan background. — One bite, and you’re in heaven.

The result is vegan chocolate-y goodness that melts in your mouth you as you enjoy the rich treat. Bon appétit!

My First 50K ultramarathon: The Summer Camp Run

On running an ultramarathon: Never say never

Last year was the year of the marathons, where I ran four full marathons in six months. A friend asked if I’d ever do an ultramarathon. An ultramarathon is a run that’s longer than a standard marathon (26.2 miles). I jokingly quipped that it would be a cold day in hell before I ever considered one of those.

Then the COVID-19 pandemic happened, and the local running organization, Orca Running (I love them), put on the Social Distance Run, which was exactly what it sounds like. It was then that I did strongly think about running a 50K ultramarathon. There wasn’t enough time to train then, so I settled on another marathon instead. Maybe I could do an ultra the next time they put another virtual run on.

Orca Running introduced the Summer Camp Run, which included the 50K. And here we are: I immediately registered for my first ultramarathon after saying that I wouldn’t less than a year ago.

The most IN TENTS run I’ve ever done

In uncertain times like these, even the little things such as earning badges or switching up a training program gives the entire experience a boost.

Earning merit badges, just like Girl Scouts!

The Summer Camp Run was very much like summer camp, except it was in the comfort of our own homes as we continued to social distance in this pandemic. There are even merit badges that we can earn, and it’s just like being in Girl Scouts! The challenges to earn badges range from running or walking 2 miles a day for 30 days (The Streak), to doing random acts of kindness for a stranger (Positive Vibes). I even submitted an entire roll of a dozen dad joke videos to get that Eyeroll Badge. For runners with kids, there were weekly arts and crafts to do. There are online talks and classes about running, plus a private Facebook group where we come together and share our experiences.

This whole experience is something wonderful to look forward to in such strange times. Earning the badges was especially rewarding for someone like me who enjoys completing little goals. Many of us looked forward to getting that small dopamine rush by completing one small goal at a time.

Trying a new training program

As for the training program, I usually swear by Hal Higdon’s programs. This time, however, I used Orca Running’s 8-week version. I was running three days a week instead of the usual five, even though the weekly mileage was roughly the same. It was probably easier for my body, especially when it comes to training past a standard marathon distance. Nonetheless, it was still a big challenge.

Going the ultra distance of 31 miles

The 50K run is 31 miles, and going an extra five miles past a standard marathon distance doesn’t sound like much. It still requires a lot of faith to get through, because that kind of endurance has yet to be written in the body.

The day before, I carb-loaded on sticky Korean rice cakes for glycogen, which is energy stored in the muscles for later use. For breakfast on race day, some peanut butter on toast was enough.

What to bring on a 50K run

It was a bit warm out. A daytime temp of 80 degrees Fahrenheit doesn’t sound too hot, except when you’re spending the better part of the day running 31 miles. Maintaining electrolytes is important, so I used Clif Shots for energy and electrolytes during the run (not sponsored here; I just really like this brand). The hydration vest pictured here is the Osprey Dyna 1.5-liter. I also brought my wallet in a Ziploc bag, in case I needed to make any pit stops. I ended up stopping at 3 different convenience stores to replenish my water.

You can tell I’m smiling through my eyes.

I always bring my iPhone. Not only does it track my progress via the Strava app, it’s always good to have for emergencies. I also had a buff here. Masks are required when going inside a public space, or when a distance of at least six feet from another person isn’t possible.

What is it like running 31 miles?

It felt like running a very long marathon. The hills were steep, and the heat was unrelenting. Towards the end, I was crawling and my legs cramped up. But, I made it a point to keep going and to not even think about quitting. Somehow I was able to summon the fortitude to keep going, even when every fiber in my body felt both numb and pleading for relief. Keeping one foot in front of the other. Going one mile at a time. Sometimes things like this show you the strength that you didn’t even know that you had.

When I finished, it felt absolutely unreal. Not only did it feel that my soul had left my body on an epic endorphin high, I felt endless amounts of gratitude, as if warm sunlight was constantly replenishing and overflowing from every part of my body. This body can run 50K. I am now officially an ultramarathoner.

Treat yo’self

Raiders of the Lost Art 12-inch deep dish pizza

After every big run like this, it’s important to reward yourself for a job well done, no matter how you did. Big distances deserve nice rewards, such as a vegan deep dish pizza from Breezytown Pizza. This 12-inch deep dish is their signature vegan pie called Raiders of the Lost Art. It’s filled with vegan chicken crumbles, melty vegan cheese, artichokes, tomatoes, and spinach.

Running 50K burns about 3,000 calories, so this is definitely a delicious reward. Plus, you can save leftovers for the next few days for a filling meal.

Post-ultra self-care

The day after running 50K, I took a long walk. It keeps the energy and blood moving. If I skip the post-ultramarathon self-care, that energy becomes stale in my body, and it can be harder to move both physically and mentally. After that, I spend the better part of the day resting and slowing down. There’s lots of stretching and self-care in between. I meditate, write in my journal, drink lots of water, and take naps.

My body is still feeling it three days later and appreciates the extra rest from running. I usually take a week off. Yesterday I took my bike out for a spin and went to a socially distanced yard sale. Other than that, rest is important. For now, I will be taking a break from running, and I’m sure another virtual race will come in. At the moment, I can soak up the fact that, yes, I did a 50K ultramarathon. Never say never. 😉

Marathon #9: The Social Distance Run

Exactly what it sounds like

This pandemic has cancelled many races, as seen in the Vancouver Marathon a couple weeks ago. Orca Running put on the Social Distance Run for the first and hopefully only time for that very reason. The Social Distance Run is exactly what it sounds like: participants choose a distance to run on their own and use a GPS to track their time and distance—all while maintaining a minimum physical distance of at least six feet.

I used the same gear as last time: Osprey 1.5 liter hydration vest, Gu energy gels, and the Strava app on my iPhone.

How it works

There are six distances for this race: 5K, 10k, half marathon, 30k, full marathon, and 50k. I strongly considered the 50k (31 miles), which is an ultramarathon distance. I was already training for the Vancouver Marathon, and with the two races only two weeks apart, there wouldn’t have been enough time to train for an ultra. I chose the next best thing: another full marathon.

This particular race comes with many perks. All participants get to join the private Facebook group for encouragement, motivation, questions and answers, and an endless supply of dad jokes. It’s a highly supportive and responsive group—runners post about their progress, their amazing long runs, and even when training gets difficult.

The Social Distance Run also sends out weekly emails and training programs. I was using my own program since I was already training for two full marathons. They also sent out Pop Tarts for those who signed up for the ultimate race package.

Alone together

There’s more fruit and seeds than oatmeal here

I slowly ate my oatmeal and sipped my coffee for breakfast, the fuel for this long race.

There’s something about running 26.2 miles alone. There are no crowds or spectators to cheer you on. You’re on your own, and you lean on that kernel of faith to keep going.

It’s like a metaphor for life, especially in these strange times: take it one day at a time. One mile at a time. Eat snacks, and drink lots of water. Keep going, stay present, and don’t ever give up.

Social distancing protocol still remained a minimum of six feet. When passing someone, I stepped off the sidewalk and ran carefully on the road. We‘d give each other the social distance salute, which is a wave and a nod of acknowledgement and gratitude. The best part was this vivacious old lady with cotton-candy-pink hair and heart-shaped sunglasses cheering me on from the other side of the street. I don’t know who she was, but I love her.

When I ran the Vancouver Marathon, running 26.2 miles alone in the 80-degree heat was an experience. I was a bit apprehensive about having a repeat. The weather this weekend was 20 degrees cooler, which makes a huge difference. Runners are like flowers in the heat—we wilt.

Another marathon completed

My time was still on the slower end: 05:34:56. It was still half an hour faster than the last race. Nonetheless, it’s my first time doing two marathons in a month. I’m so happy I did it!

Quarantine Bread

We’ve spent nearly 3 months in quarantine due to the COVID-19 pandemic. I’ve been going through ingredients in order to minimize visits to the grocery store. While I’ve maintained a mostly gluten-free diet the last few months, there’s leftover wheat flour that needed to be used. The idea of making quarantine bread hit me.

It turns out that bread yeast is a hot-ticket item like toilet paper. Active dry yeast has become increasingly hard to find, so I ended up asking my neighbors for some through a “Buy Nothing” Facebook group. Now with all the ingredients in tow, I could finally make a loaf of bread that’s simple yet delicious.

Worth the time and effort

This bread takes about 4 hours to prepare and rise; the prep and rise time totals about 3 1/2 hours, and the bake time is half an hour. The end results are a fragrant and fluffy loaf that smells and tastes like heaven.

You will need

3 3/4 cups of wheat flour
1 1/2 teaspoons of salt
1 tablespoon of flax meal (ground-up flax seeds)
2 tablespoons of rolled oats
1 1/2 cups of warm water
1 packet of active dry yeast
2 tablespoons of sugar

Steps to make and bake Quarantine Bread

Stir the sugar in the warm water; the sugar is what the yeast feeds on. Make sure the water isn’t too warm, or else it will kill the yeast.

Stir in the yeast, and let it “proof” for 10 minutes. You’ll know it’s ready when it looks foamy.

Mix the flour, salt, flax meal, and rolled oats thoroughly together.

Dig a little well in the center, and slowly pour in the yeast water.

With a wooden spoon, mix until a sticky dough forms. When the spoon can no longer mix, use your hands to finish this step. If it’s too sticky, you can add more flour, one tablespoon at a time, until it’s no longer sticking to the sides of the bowl.

Take the ball of dough out. Clean the bowl thoroughly and lightly grease the sides. Then put the dough back in.

Cover with plastic wrap and set aside for 2 hours. The yeast will work its magic to make the bread dough rise.

When the 2 hours is up, you’ll have a beautifully risen dough. Carefully set the plastic wrap aside. Punch the dough down and lift it out of the bowl onto a lightly floured surface.

Knead about 20 times, then put it in a greased 9 x 5-inch loaf pan.

With the same plastic wrap, loosely cover the dough. Set it aside again, and let it rise for 1 hour.

Preheat the oven to 425 degrees F. Towards the end of preheating, slash the dough diagonally with a knife a few times.

Put the pan with the dough into the oven, and bake for 30 minutes. Towards the end, the fragrance of baking bread will waft in the kitchen, and it’s probably one of the greatest smells ever.

When the bread is done, let it cool for 15 minutes before transferring to a wire rack. Let it cool completely before slicing it.

The most beautiful loaf of bread

It’s so beautiful that I had to swaddle it like a baby.

The end result is a gorgeous, fragrant loaf of bread. The crust is thick and hearty, and the inside is steamy and fluffy. The first bite melted on my tongue, and it tasted like heaven.

The bread can be stored in the fridge for a few days. It does get slightly more dense each day. You can slice and toast it in order to revive the fluffy texture.

This bread is so versatile. You can add your favorite toppings, such as peanut butter, avocado, plant-based cheese, or whatever your heart desires. You can even slice it up and make French toast. There’s no right or wrong way to enjoy this bread.

Marathon #8: BMO Vancouver Marathon, the Virtual Edition

The COVID-19 pandemic has impacted just about every aspect of our lives. Events and races have been cancelled, classes have been moved online, and we haven’t seen our loved ones in months. (I, for one, am dying for a warm hug.) Essentially, the world has stopped.

The BMO Vancouver Marathon is no exception, so it converted into a virtual race. A virtual race is where you do the race on your own while using a GPS to record the distance and time.

Our Washington State governor released a stay-home order with a few exceptions of essential activities. Exercise is considered an essential activity, as long as a physical distance of at least six feet is maintained. For this, we are grateful–many countries around the world even prohibit exercise.

Prepping for the solo 26.2 miles

While I don’t have a smartwatch to record my distance, the Strava app on my iPhone gets the job done.

Because this race is done alone, that means there are no aid stations. Participants must have their own supplies such as water, snacks, and electrolytes. I use an Osprey Dyna 1.5-liter hydration vest. That amount of water weighs a little over three pounds, so the extra weight might take some getting used to if you’ve never worn one of these before.

For electrolyte gels, I switched over to Gu Energy. (I was using Clif Shots before, and these happened to be on sale.) Before you do a big race, it’s good practice to sample a new gel before an easy run and see how your body reacts. Certain people’s systems may react to different gel brands. I personally have never had any problems with energy gels.

The long and slow 26.2-mile journey

As an introvert, I generally recharge from alone time. However, I do enjoy feeding off the buzzing energy from crowds. This is the first full marathon that I’ve done alone. No crowds. No spectators. It was just me and the road.

It was also 25 degrees warmer than what I’m used to. I was training in 50-55 degree weather, and it warmed up to 75 degrees that day! A friend said that the heat can slow down the pace by at least a mile a minute.

Lately, my body has generally felt heavy, slow, and sad. I’m always grateful that I can run this far, but this time it felt strange and even formidable. For the first 20 miles, I shuffled my feet, wondering why I even do these. Earlier in the week, I saw a sign online that said, “Do people who run marathons know they don’t have to?”

But I kept pushing through. I knew this was going to be a more challenging race. My time was going to be on the much slower end. This I knew.

Keep going. You have got to keep going.

I returned to my home after the 20-mile loop to refill my hydration vest. I did not want to set out again for the last 6.2 miles. Still, I had to finish.

I ran under the sun numb. I checked Strava every 10 minutes or so. Counting down one mile at a time. Then half a mile at a time. Then tenths of a mile. I kept going, almost numb to the stinging sweat in my eyes, until the app ticked 26.2 miles.

My finishing time was 5:57:13, my slowest time ever.

Post-marathon self-care

Chu Minh Tofu offers a great vegan feast

After every marathon, I am starving! Running a marathon can burn anywhere from 2,500 to 3,200 calories. This is on top of the daily 2,000 calories that the body burns for its usual functions. After a race that big, you may need 4,500 to 5,200 calories to replenish the energy lost. If you’re like me, you’ll feast on the best vegan food in town. This time I went to Chu Minh Tofu in the International District. This amount of food above was probably enough to feed four people…and I ate it all in one sitting. No shame.

A memory or a lesson

This race may have been the slowest, but I’m still glad that I did it. Everyone has their best races, and then there are ones that could be used as lessons. Did I give my best? Did I keep going? Did I finish? Yes to all of the above. It wasn’t my best time at all, but I still did it. Sometimes it doesn’t matter how slow you go, as long as you don’t stop.

Vegan Health & Fitness

Cooking with Karim

I had the pleasure of participating in a cooking class/dinner party with vegan chef, Karim Gwaduri.

Karim hails from Florida, where he studied fine dining and French cooking at Le Cordon Bleu. He has shown his cooking prowess at many kinds of bars and restaurants, as to broaden his perspective and knowledge–from sports bars to a stylish, David Bowie-themed bar called Life On Mars here in Seattle, where he prepares delectable vegan appetizers.

While he has a slender build, Karim’s affectionate nickname growing up was “Fat Boy.”

“There’s a fat kid inside me that wants to eat everything,” gushes Karim. “I just always want to eat and cook all of this good food. I don’t think I’ll ever leave the food industry. And, while I’m a frugal shopper for ingredients, some of the tools I use for cooking are on the higher end. I want to invest in good equipment to make higher quality food.”

His passion for food matches his zest for life, and he wants to share that with people. So, he invited a select group of friends to join him on a cooking adventure. I was honored to be one of his guests.

Italian food was the cuisine of choice at this dinner party. Italian can be considered “soul food,” because it’s often made with love and is embodied with richness. The Italians traditionally don’t follow recipes. Instead, they follow aromas and flavor profiles. It’s an art, a following of an internal culinary compass. You’ll know it when you put it together.

Course 1: Bruschetta

Bruschetta is an appetizer consisting of bread grilled with olive oil and topped with garlic, salt, basil, and crushed tomatoes. The basil was smacked in the hands in order to intensify the flavor, then sliced into thin ribbons. We let the tomatoes sit for 15 minutes, as the salt draws the water out of the tomatoes. Tomatoes are acidic, and while balsamic vinegar is another acid, it still cuts the acidity of the tomatoes. The salad catches the toppings that fall off the bread.

Course 2: Stuffed lasagna

We made our own sauces and cashew ricotta for the stuffed lasagna.

Cashew ricotta

For the cashew ricotta, we added cashews, nutritional yeast, garlic, and salt. Cashews mimic the creamy texture of the fat content of dairy. We put all of the ingredients into a Ninja blender.

Sauce from scratch

With the sauce, we sautéd some veggies and tomatoes before blending them together. Then it was time to layer them onto the lasagna noodles and then roll them up. The dish was then topped with plant-based cheese.

Course 2.5: Palate cleanser

This drink is meant to clear the palate so that the flavors from the previous course aren’t lingering when dessert comes. This drink was made with lime juice, mint leaves, thinly sliced ginger, and seltzer water.

Karim’s techniques involved rolling the lime for a few minutes. This massages the pulp inside, which helps release more juices. The mint leaves are smacked in the hands some; this brings the flavor out more, just like the basil in the bruschetta.

Course 3: Banana Foster

This was a special treat.

Sometimes cooking is an experiment. The first time, Karim attempted to melt butter with the brown sugar to make a caramel sauce. It unfortunately heated too quickly and burned on the first attempt.

He had to start over, first using the rum for flavor. I don’t drink alcohol, but he assured me that it would be burnt off from the heat. He showed how to set the rum on fire. I have never handled flames while cooking before! We all got to handle the pan, and no one burned the house down.

The bananas were sliced on a bias. Doing so makes the biggest pieces, so that they take up more space. He added the sliced bananas, walnuts, and spices, and cooked until the bananas started to melt. It pairs very well with coconut-based vanilla ice cream.

Let’s do this again!

This dinner party/cooking class was highly informative and loads of fun! We learned new techniques that we’ve never tried before. There are talks about having another one. I cannot wait. It has been an honor being able to participate in something like this, while learning new things about food.

If you’re interested in getting to know Karim, follow him on Instagram: @plantpoweredfatboy