#FridayFuel – Killer Kale Salad

Kale salad is one of my favorites! It is my preferred meal base the night before a race. This recipe is taken from my favorite eatery here in New Paltz – Karma Road’s Kalecado. It’s super-easy to make a big batch of salad that can last for a few days.

Killer Kale Salad

  • Servings: 4-6
  • Difficulty: easy
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Ingredients

  • 1 bunch of kale
  • 1 ripe avocado
  • 3 large carrots – grated or shredded
  • ~ 1 cup salted cashews
  • ~ 1/2 cup dried cranberries

Directions

  1. Wash your kale, remove stems, and rip into bite-size pieces.
  2. Scoop out the insides of your avocado, roll up your sleeves, and massage the kale by mashing the avocado with your hands until it’s full incorporated.
  3. Add carrots, cashews, and cranberries – give it another good mix to incorporate all ingredients.
  4. Store in the fridge.

 

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In Beauty May We All Be – Leatherman’s Loop

A celebration of 30 years! Photo: Closer North

A celebration of 30 years! Photo: Closer North

This was my 3rd Leatherman’s Loop and I find myself already excited to return for the celebration next year! The founders and race directors have really created something special with this race – steeped in tradition and approached with the utmost respect by each runner and spectator – it is easy to see why this is likely the largest trail race on the East Coast drawing over 1300 runners to tackle Ward Pound Ridge Reservation’s natural obstacles. I promise you – come and experience this race once and you too will be hooked by its charm.

Giant peace sign made of flags. Each runner was asked to take a flag - a piece of peace - home with them, as that is where peace begins

Giant peace sign made of flags. Each runner was asked to take a flag – a piece of peace – home with them, as that is where peace begins. Photo: Flint

Maybe it’s the theme of peace that surrounds you when you enter the park. Maybe it’s the way Tony Godino is overwhelmed with emotion when he climbs the ladder to address his captive audience. Maybe it’s the way the Loop’s long-time, loyal friends and legends are introduced and recognized one-by-one for their achievements. Maybe it’s the way we are reminded to reflect upon and celebrate this very moment on this very day when we all come together to share this experience. Or maybe it’s how Danny Martin invites us all to recite the Leatherman’s Loop poem along with him before we are sent off into the wild. It’s all of this and more.

But once the start command is issued the craziness begins! A stampede of eager racers erupts and no matter how prepared I think I am for the punishing pace and battle for position, I always find myself getting quickly sucked backwards in the funnel. Today was no exception but I decided to take a chance and cut left so I could reach the outer edges and hopefully have a better chance to hold my own in the flurry. It worked! I was pushing myself to a pace that no one should be dumb enough to attempt in the opening 1/2 mile of a race but I was gaining ground and moving my way up the field just in time for the single track. I’m never quite sure how I make it through that initial field sprint without taking a terrible tumble. The ground is uneven and with the high grass it is hard to see the terrain beneath – getting tripped up seems inevitable. However I survived again – must be the spirit of the Loop!

That initial mile left my lungs searing but that’s part of the fun! You redline from start to finish at this race. All of the nuances of the loop come rushing back to me as I make my way up and down the risers, over rocks and roots winding through forest paths. I wore my Topo Runventures for this race which offered the perfect lightweight protection and grip to tackle everything this course throws at you. Occasionally there are some spots where you can make passes, but for a lot of the time you either keep up with the pace pushing behind you or get out of the way! I was holding my own and having a great time, naturally. Although the course seemed slightly drier this year the first water crossing appeared to be as deep as usual but I was able to make a pass or 2 running across.

First water crossing. Photo: Hailey Ivey

Exiting the first water crossing. Photo: Hailey Ivey

You reach a clearing which means it’s time for the first sand hill. With a mariachi band serenading runners with some upbeat tunes you can’t help but be feel excited to tackle that hill 😉 From there you make your way to the halfway point which means after a sharp left-hand turn you’re into mudflat territory. There’s no avoiding the deep mud lagoons along this section so you may as well embrace it and have fun! Once you tackle the flats there is one more sand hill to conquer, this one hosts a bagpipe player beckoning you to the summit, before the hard part of the course is behind you.

One of two sand hills. Photo: Michael Rodgers

One of two sand hills. Photo: Michael Rodgers

I had been taking it “easy” on the hills during this race – more than once reminding myself that this was not an ultra and I needed to hustle up every hill I encountered. Telling myself didn’t work, and during the 2nd half of the race I found myself being passed by a few guys on the uphills only to turn around and pass them back once the trail flattened out. Trading spots with these guys over the last 2 miles helped keep me motivated and on my toes for the last section of the race.

Once you exit the forest you have a short field to run through towards the final act of this race – SPLASHDOWN! You can hear the roaring crowds from far away – this is by far the main attraction of this race. And for good reason. Runners can’t see the bottom through the deep, rushing water so every step is an adventure! Being my 3rd time, feeling like I should be a pro at this by now, I had it in my head that I was going to charge through Splashdown like a maverick – impressing the crowds with my water crossing skills. Which could only mean that I should expect the exact opposite… First step in and down I went! Okay, I still have another large section to navigate – I got this. I climbed over the median and leapt into the next section with total confidence. Down I went again. All I could do was laugh at how far removed I was from my visualization of this. But there was no time for laughing at myself – I heard the crowd screaming “you’re the first female – GO!!!!!

Photo: Closer North

Photo: Closer North

I popped out of the water and began my final charge up the hill through the tunnel of spectators lining the way to the finish line. There was that familiar feeling – like I just ran through wet cement, not water, and now with the air hitting my legs each step felt like I was getting slower as I grew colder. I forgot to bring my watch to this race which was actually refreshing – I didn’t really need it and why not race without worrying about time and pace? Once the finish line clock was in sight I was sad to see that this had been my slowest Leatherman’s Loop yet. However that disappointment was fleeting because no matter what my time, or what my place at this race, it is so exhilarating to be out there pushing so hard on a challenging and fun course.

I was able to defend my title of 1st overall female for the day, but it wasn’t by a longshot! The crowds screaming at me to GO in the Splashdown knew what they were talking about. 18-year-old Gemma Nuttall was a mere 30 seconds behind me. I’m going to have to do some work to maintain my streak against the young talent that dominates this event!

Photo: Deborah Burman

Photo: Deborah Burman

In the meantime, I’ll enjoy holding on to that spot for one more year, and the award that comes with it. Each year I receive a large bag overflowing with goodies! If you know me, you’ll know that awarding me food is always a plus 🙂 And so I celebrated that evening with some pancakes and local maple syrup courtesy of Leatherman’s Loop!

Victory pancakes!

Victory pancakes!

One more awesome thing to note about this race is that every year they collect food pantry donations to directly benefit families in need. I wish more races would take advantage of the sense of community trail running fosters. Even if only half of the runners bring 1 item to donate, that can still make a huge impact. It definitely adds to the sense of family that this race nurtures.

Finish time: 48:14

 

#FridayFuel – Avocado Chia Chocolate Mousse

Is it just me or has it been one heck of a week? Sooo…let’s talk dessert! Although dessert doesn’t always fit in to our training and racing goals, I’ll be the first to admit that there are many times when I’m craving something sweet & chocolatey. That’s why this super-easy Avocado Chia Chocolate Mousse is one of my favorites! And why it is featured on my Lighter profile.

How easy you ask?

  1. Place all ingredients in a food processor
  2. Process
  3. Pour into serving dishes & pop in the fridge
  4. Eat 🙂

You do want to let this mousse chill for a few hours before enjoying, so I normally prepare it in the morning so that it’s ready for my after-dinner treat. I separate it into 4 serving dishes and seal tight. That’s almost a whole week of desserts!

**the recipe on the Lighter profile is for a single serving, the recipe on my page creates 4 servings

Avocado Chia Chocolate Mousse

  • Servings: 4
  • Difficulty: easy
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When training volume is high and I need an extra dose of healthy fats this dessert/snack doubles to satisfy my sweet tooth.

Ingredients

  • 1 ripe avocado
  • 2 cups water
  • 2 Tbsp cocoa powder (or use raw cacao powder for an extra boost of nutrients)
  • ½ cup chia seeds
  • 4 Tbsp agave (or less if your taste allows – you can also use maple syrup)

Directions

  1. Combine all ingredients in a food processor or high power blender and process for 3-5 minutes, scraping down the sides as needed.
  2. Pour into a serving dish, cover and chill for a few hours.

 

 

 

#FridayFuel – Ultimate Blueberry Beet Recovery Shake

Beet Recovery Shake

Photo: Lighter

I’m going to start sharing some of my favorite meals on Fridays. So let’s kick it off with my favorite smoothie! The Ultimate Blueberry Beet Recovery Shake is my go-to after a long or exceptionally taxing workout, or even when I just feel like I need a fresh, clean, nutrient-dense meal that I can enjoy at home or on the go! Sometimes I like to switch up the protein flavor and the fruit – right now I’ve been mixing it up with chocolate Vega One Nutritional Shake and strawberries.

This is the perfect recipe to share on my first #FridayFuel post as this week was also the launch of my profile on Lighter’s new site! If you find yourself wondering how to plan  meals to fuel your everyday training, need quick & easy nutrient-dense options with simple instructions on how to shop and prepare them, or are simply looking for some fresh ideas – Lighter is a service you should check out.

The site is full of leading healthcare providers, professional athletes, chefs, super parents and badass world changers who share their recommendations with you. Lighter simplifies the process by providing easy-to-use shopping lists to get the ingredients you need for your weekly menu and step-by-step instructions on how to create the meals. What an awesome service!

You can find the recipe for my Ultimate Blueberry Beet Recovery Shake on the recipe page of my site, or on my Lighter profile page. Give it a try and tell me what you think! 🙂

 

Ultimate Blueberry Beet Recovery Shake

  • Servings: 1
  • Difficulty: easy
  • Print

This beautiful smoothie packs a ton of nutrition, antioxidants and anti-inflammatories into one glass.

Ingredients


1/4 cup Biotta beet juice
1/2 cup tart cherry juice
1/2 cup water
1 Tbsp apple cider vinegar
1 frozen banana
1/2 cup frozen blueberries (or strawberries, raspberries, etc.)
1 scoop Vega Protein & Greens vanilla or chocolate
1 large handful of Kale
1 Tbsp Chia seeds

Directions

  1. Wash the kale and use just the leaves.
  2. Blend all ingredients in a blender until creamy.

Mind the Mud – The North Face Endurance Challenge DC 50k

logoIt’s hard to put into words how excited I was leading up to this race. It was my first trail ultra of the year and I was ready! Even the deteriorating weather forecast throughout the week couldn’t suppress my excitement. A little cold, rain and snow wasn’t going to kill my vibe – this was looking like a fast course! I had a 50k PR time etched into my mind and I was itching to grab it!

I woke up Saturday morning before my alarm went off – a sure sign I was ready to race! First thing was peer out the window into the artificially lit parking lot – I could tell it had been raining quite a bit throughout the night but it appeared to have stopped. Next order of business was to check my weather app – cloudy and staying below 40 throughout the race but the rain seemed to be gone during the window I would be racing. This put even more of a spring into my step. After eating 2 bananas and a packet of almond butter I mixed my Skratch Labs Exercise Hydration drinks for the day, layered up in plenty of clothing, and was on my way to the parking area where shuttles would await to take us to the start.

Riding on the bus it was still pitch black and I had my headphones in listening to my pre-race jams. I looked to the front of the bus and noticed the windshield wipers were on full speed and we were driving through a downpour. I was happy that I made the last-minute decision to dump my dirty laundry bag before leaving the hotel so that I could keep my gear dry. After a short hike to the race start in Algonkian Regional Park we were greeted with the most pleasant of surprises – they had 4 giant propane fire pits roaring for athletes to huddle around and try to stay warm. I had about an hour before the race start so there I stood – bundled up in rain gear with my backpack stuffed into a plastic bag to stay dry. Without those fire pits it would’ve been a rough wait. As we’re talking amongst ourselves I was listening to stories about how muddy this course can get even if it hadn’t rained in the past few days. This wasn’t your run-of-the-mill mud – it was like ice skating. The hills become big mud slicks and athletes have had to push each other up and over. The only “dry” area was at Great Falls Park. The stories didn’t stop and although I was assuming these were over-exaggerated tales I quickly realized that with the amount of rain that had been falling, it was time to forget about that PR.

Clearing up for the start

Clearing up for the start

As the 7 a.m. start time drew near the rain tapered off and you could feel the energy building as we had some relief. I shed my layers, checked my gear bag, and lined up at the very relaxed start where Dean Karnazes sent us on our way. The first 2 miles were grass to road to gravel trail and I ran them both at just over 7:00 minute pace. This was faster than I needed to go but I figured I should take advantage of these “clear” miles. Hopping onto the trail was refreshing as the mud didn’t seem nearly as bad as I had imagined. I can deal with this! At mile 4 we hit the first climb and it was great to finally have a change in elevation. But then…the trail dropped us down along the river and that’s where the real fun started!

Those early miles had hardly any mud!

Those early miles had hardly any mud!

So maybe they weren’t kidding about this mud! The single-track offered no option but to sink into ankle-deep slop. I’m not at all afraid of mud – I find it to be kind of fun. But yes it was slick and with all of the twisting turns you had to slow down significantly to maneuver through them. My pace quickly dropped into the 8’s and 9’s out of pure necessity to stay upright and not overshoot any of the sharp bends. I was loving it though! I knew that this slower pace would only benefit me later in the race. I also felt lucky to be in the top 10 at this point and getting some of the “fresh” tracks in the mud. We came to the next steep climb and there was no choice but to hike because, true to the stories, it was like climbing an oiled plastic tarp. Coming down the other side proved to be even more challenging, and I even considered sliding down on my rear as it may have been faster. However the random roots jutting out made me double-think that option 😉

Despite the slick and slow-running mud the miles were clicking by with ease. It had rained once and there was even a short hail storm, but neither were bothersome and I was feeling appropriately dressed for the conditions. I was only tiring mentally as I had to focus on every footfall. All I wanted was a short break from this terrain so that I could relax, settle into a nice pace, and enjoy the scenery. I could tell that the views around me were awesome as I heard the Potomac River roaring at some spots while at others it was completely calm and peaceful. For long stretches the single-track was twisting and turning through lush patches of bluebells. I was looking forward to reaching Great Falls Park where rumor had it there would be a much-needed break from the mud.

I was having fun in Great Falls!

I was having fun in Great Falls!

That break did not disappoint! Arriving at Great Falls Park I was greeted with stunning views of rock cliffs that made me say “whoa” out loud. At mile 13 there was another aid station which was also a main spot for racers’ crew, so there was an abundance of spectators, cheering, and energy. And such a nice change of pace on runnable trails! I was definitely enjoying this section (as were my ankles, knees and hip flexors) and I could finally open up my stride. There were two out-and-back sections in the Great Falls loop and around mile 16 I saw the 2nd female. By my estimate she was about a mile back. Way too close for comfort! I knew it was time to shift into another gear and tackle the 2nd half of this course. However Great Falls seemed to bring a 10 degree drop in the temps (that’s what it felt like anyway) and after feeling plenty warm up to that point I was suddenly wishing I had more clothing, especially on my legs which now felt frozen in slow motion. At the 2nd out-and-back spot I hit the turnoff before seeing her again, so I felt some relief that she hadn’t gained any ground during those 2 miles.

Now it was time to mentally prepare for those long muddy miles on the return trip. I knew they would be in bad shape, but they were way worse than I had imagined! I was still hanging tough up until mile 24 but now the marathon runners were coming in the opposite direction making this tricky single-track even more challenging. Although my Topo Runventures were doing an excellent job in these conditions, I don’t think any shoes could tackle the muck that we were trudging through. My pace had become embarrassingly slow, and at one point I said to myself “this is a race – get moving!” The reality was that I couldn’t go any faster. I was skating on the mud and each step was a test in staying upright, never mind trying to accelerate. The only acceleration was the exhaustion in my legs. My only thought was that the 2nd female would surely catch me at this pace. Thinking was not a smart idea, not at all, because the slight distraction caused a slip I couldn’t recover from and down I went onto my hands and knees. I made it all the way to mile 25.5 without a fall. At least the landing was super-soft 🙂 I tried to wipe a chunk of mud off my face which only caused it to smear. Okay, I have my war paint – let’s finish this thing! I was still certain that I was going to be caught by the 2nd female and convinced myself that 2nd place would be okay. Quickly after I had this thought I said to myself “you didn’t lead this far to lose it in the final miles”, and tried to dig a little deeper.
MUDThat was a mistake. The next fall was much more dramatic as I was attempting to move way faster than my feet could skate under me. I crafted a head-first dive and slid a good 5 feet. Safe! There was a guy behind me this time as he yelled out “are you okay?” and I could only laugh as I shouted back “yes!” I was completely covered in mud on my right side. I quickly stood up and tried to wipe the bulk of this mess off me as I suddenly felt a few pounds heavier. The mittens had to come off as they were full of very cold mud. Having nothing on my hands meant I quickly lost feeling in my fingers. The temps still felt cooler than the start thanks to the 30 mph wind gusts (that’s what I heard they were anyway). I was so close to the finish that having frozen fingers wasn’t an issue. Shortly after the fall the lead male of the 50 miler was coming up behind me – I could hear his pacer shouting out every obstacle in his path. I took advantage of this fresh, helpful pacer and after allowing them to pass me, I hopped on for as long as I could manage. I could definitely feel his pain as I watched him navigate each step with caution. And he had way more many miles under his belt!

done

Instead of counting down the miles to the finish I was counting down the miles until I got to the gravel trail. I knew all I had to do was make it out of the endless mud pits. That point finally arrived and I thought “I don’t remember this stretch being so long!” I cannot even tell you how many times I looked back in those last 2 miles – convinced that the 2nd female was closing strong on me. Making that final turn to the finish line I saw that I had it! Way off my goal time but happy to have made it across the finish line in 1st place!

I may not have run the time I wanted and I could quickly tell that I was going to be way more sore than normal the next day, but I really had a great time! Racing in tough conditions makes the memory much sweeter. Being surrounded by such beautiful natural scenery makes the suffering much more enjoyable. The best part is how great I felt throughout the race – that feeling trumped every other victory! 🙂

Only 2 of us stuck around in the cold for awards

Sonja Hinish and I were the only 2 who stuck around in the cold for awards

This was my first North Face Endurance Challenge Series race and it definitely won’t be my last! I’m already signed up for the Championship race at Golden Gate National Recreation Area on December 3rd. And I would love to return to the DC race next year. The race was well-organized, the course was beautiful, and the volunteers…well they deserve an extra round of applause for this one!

This was my first race in my Topo Runventures and they served me well considering what I put them through. It was also my first race sporting my Ultimate Direction TO Race Vest. Both of these items deserve their own write-up and that is exactly what I will do. Look for product reviews coming soon!
shoes

Finishing time – 4:36:27