50 miles? Bring it....

Saturday, April 9th: 15-miles (feel good)

Sunday, April 10th: 7-miles (feel great)

Monday, April 11th: 22-miles (goal: feel awesome)

Chia (Salvia hispanica): Awesome 70’s gag gift and... miracle running food.

This post pays homage to the humble chia seed (Salvia hispanica) and its omnipotent power as a formidable ‘super food’ that you should consider incorporating into your daily diet.

Let’s be clear – I’m no health food nut. I confess that I have a fondness for junk food. I was a vegetarian for 17 years, but have reverted back to an omnivorous diet with absolutely no guilt or regret. I eat pretty much anything.

..except when ‘training season’ starts, when the quality of the fuel going into the engine becomes immensely important. But with the demands of being pulled in 86 directions at once in today’s world, who doesn’t need a high-octane injection of ‘super-food’?

I’m hardly one to give advice about healthy living, and I’m skeptical of most so-called ‘health food crazes’ that aren’t backed up by logic, let along solid research. But one thing I can recommend – very highly – is chia. Yup... that “ch-ch-ch chia" with the cheerful jingle from the 70’s chia pet craze that to this day reigns supreme as ‘gag gift extraordinaire’.

If you doubt that the same green blanket nestling ‘chia ram’ and ‘chia guy’ is the stuff of physiologically fine tuning, consider this:

Chia seeds are the richest natural plant source of omega-3 and omego-6 fatty acids; they’re jam-packed with antioxidants (way more than cherries or blackberries), proteins, vitamins and minerals (zinc, iron, and significantly more calcium than milk), and fiber (more than most bran products). Christopher McDougall, author of Born to Run, the true story of the astoundingly fit and healthy Tarahumara barefoot runners in Mexico, (who take off on 50-100-mile running jaunts as if they were evening strolls) likened the nutritional value of chia to making a 'smoothie of wild salmon, spinach and human growth hormones.'

Need more convincing? Okay, check this out. Chia seeds are hydrophilic, which means that they rapidly attract and absorb large amounts of water. In fact, chia seeds can hold 10 times their weight in water, and for endurance athletes, this is an enormous asset in terms of improving and prolonging hydration and subsequently, overall performance.

Chia was once so treasured by the Aztecs, they delivered it to their king in homage. Aztec runners used to eat chia seeds as they went into battle, and Hopis fueled themselves during their epic runs from Arizona to the Pacific Ocean (yes, you ready that correctly).

If you’re as convinced as I am that chia is indeed the ‘super-food’, try incorporating chia in your diet. The simplest way to use chia seeds is to sprinkle them directly on your foods, either whole or ground. You can grind them in a pepper mill or coffee/nut grinder. I’m committing to using them in everything from soups to salsa.

I have two favorite ways to use chia seeds. The first is for breakfast – this low-calorie, fresh, light snack is utterly jam-packed with nutrients and will keep you satisfied until lunchtime, without feeling like you’ve eaten a brick. You’ll love it!

6 ounce (1 small container or ~ ¾ C) Chobani yogurt (plain, non-fat)
¼ C. fresh pomegranate seeds
¼ C. fresh blueberries
1 Tbsp wheat germ
2 Tbsp whole chia seeds

Another chia recipe I love is Agua Fresca de chia – “chilled chia water”. When you need an immediate boost of energy – without caffeine - believe me, this will not fail you – it’s a modern version of a recipe used for eons by Mexican and Central American peoples and is fondly referred to by endurance runners as “10,000-year old, homebrewed Red Bull.”

It’s best to prepare a batch just before you’re planning to use it; the longer the chia seeds are in the water, the thicker and more gelatinous the mixture will become. Make a small batch the first few times, experimenting with the amount of chia to determine how large or small an amount of seed you prefer.

10 C. water
1/3 to ½ C. whole chía seeds
½ C. lime juice (or to taste)
1 C. sugar (try Sugar-In-The-Raw instead of the fine-milled, highly refined white sugar) (or honey to taste)

1. Pour lime juice and sugar or honey into water and stir until dissolved.
2. Add chía seeds to sugar water mixture
3. Shake or stir vigorously and serve very cold

Enjoy!

Happy running...

Cheryl

Follow up references:

* Coates, Wayne. ‘All things chia’ Recipes to research: http://www.azchia.com/
* McDougall, Christopher. Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World has Never Seen. 2010, Knopf Publishing (New York).
* Pirello, Christine (Huffington Post): http://huff.to/cvy2Nd

2011: What a Difference a Year Makes

Another round of training for the 50 mile “Dolphin Dash.”

This year, the fundraiser run will be held in Monterey, CA on Wednesday, July 6th, and I will be departing for the 63rd Annual Meeting of the International Whaling Commission (IWC) the following day - Thursday, July 7th.

It's been just nine months since the inaugural run in Los Angeles, but it feels like years.

The second annual event will be a real test of the 'mind over matter' principle. My running is not coming as easy anymore... nothing is, actually. Until recently, I've felt 20 years younger than my 42 (soon to be 43) years; now I feel...42 going on 43. I want my 'mojo' back - now, please!

This will be an interesting three months. I am committing to viewing this time as an "experiment of one". The days of being cavalier about my running - and fitness in general - are over. No more eating anything I like; no more rolling out of bed after a late night and bangin' out a 30-miler without preparation; no more putting running at the end of my daily 'to do' list and getting to it 'if everything else is attended to.' It's a lot more work now - this is now a total mind-body-soul endeavor, and I'm not exactly an "Eye of the Tiger" contender, but merely a creature of habit. I hope you'll join me - in my successes and inevitable failures on the road to the "Dolphin Dash".

Til then, you may be interested in reviewing the 2010 posts leading up to the event on June 17th, 2010, and video taken during the run by members of the ACS Support Team. I also have a blog to accompany the "100-Mile Run for the Wildlands" run I completed in August 2009 on the CA Central Coast in support of the California Invasive Plant Council: http://runforthewildlands.blogspot.com/

Happy Running,

CM

Mile 50: ACS Dolphin Dash

Cheryl ran all 50 miles of the Dolphin Dash and is still standing. Not only that she is out running an extra 5 miles in honor of a $500 donation from the ACS Monterey Bay Chapter. This is amazing and crazy! Tomorrow she hops (possibly literally) on a plane to fly to Morocco to attend the International Whaling Commission (IWC) meeting. This just in...Cheryl just finished 55 miles! Thanks to everyone who donated. And for those who haven't yet there is still plenty of time just go to: http://dolphindash.eventbrite.com/

And for those wondering...yes Cheryl is still standing after 55 miles. Wow! Thanks Cheryl for all you are doing for the whales and dolphins!

Mile 40: ACS Dolphin Dash

Wow, Cheryl just hit mile 40 and is still going strong. Simply amazing. She made it through all the tough hills and urban areas and is now enjoying the ocean breeze and ocean views on the last 10. One of the top quotes of the day: "Oh, I got my share of bug protein." For more details and to see video check out ACS-National's facebook page.

Mile 25: ACS Dolphin Dash

Cheryl made it to the 25 mile mark and is still looking good. The last five miles were in a very urban environment. Now she is headed back towards the ocean, but is keeping her eyes peeled for squirrels. She stocked the little pocket in her running shorts with salt tablets and advil. Ah the glories of the running life. For video go to ACS-National's facebook page.

Mile 20: ACS Dolphin Dash

Cheryl made it to mile 20 no problem, except for some squirrels that that crossed her path. She tried to dance around them but in the process ended up "doing a face-plant." None of that action made it on film. But for other fun video updates check out the ACS-National facebook page.

Mile 17: ACS Dolphin Dash

Cheryl hit mile 17 feeling good. Switched dolphin socks out for more comfortable running socks. Downed more liquid protein and hit the path again feeling strong. Go to ACS-National for video updates.

Mile 10: ACS Dolphin Dash

Cheryl is doing great. She hit the 10 mile mark no problem. Had to change her socks and drink some liquid protein and now she is on the move again. For live video updates go to the American Cetacean Society-National's facebook page.

Suicide... a morning routine

When I’m first beginning my run, I focus on external stimuli – lyrics of music, people I see regularly along my running route, whether or not I can spot any whale spouts in the San Pedro Channel. I notice every detail of my surroundings – the scent of blossoms, species of trees and flowers in landscaping and in chaparral communities along the cliffs (as a plant ecologist, this takes up a lot of head space), birds that inhabit the area. I’ve noticed lately there’s a daily morning “snail suicide procession” – snails big and small make the trek from vegetated habitats along sidewalks and roads to the other side...hopefully. I can tell you firsthand that the vast majority of them do not make it, but the birds are very happy to have a meal. I wonder how many people notice this ill-fated trek in urban environments. It seems important to me – to be aware of these seemingly lilliputian events.  They’re woven into the fabric of my day, and so are not inconsequential to me.  Besides, lately I can relate all to well to my doomed, slimy companions. If challenged to a race, at least half of them would likely beat me. I’m slowing down, in many ways... and I’m painfully aware of it.

Good things come slow - especially in distance running.
- Bill Dellinger, Oregon coach

After settling into a comfortable pace, I can think creatively.  I do my best thinking about my work and personal life at this time.  I’m not being bombarded by competing stimuli; not multi-tasking; not busying my mind in other ways – I’m free to let my mind wander in whatever direction it wants to go. This is the very best thinking time; I can work through a lot – or not.  If there’s nothing that I want to think about, I just put my mind on autopilot and eventually get into the “Zen head candy place”.  My favorite things to focus on are my work, of course – new programs I’d like to implement – how to inspire people to care enough about protecting whales and dolphins to get involved – how to constantly improve ACS and my own service to the organization.

Other things... are not for public consumption.

Happy running,

CMc