Read Online Eat and Run: My Unlikely Journey to Ultramarathon Greatness by Scott Jurek, Steve Friedman - Free Book Online Page B
Authors: Scott Jurek, Steve Friedman
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minute. The most common mistake runners make is overstriding: taking slow, big steps, reaching far forward with the lead foot and landing on the heel. This means more time on the ground, which means the vulnerable heel hits the ground with more force on landing, creating more impact on the joints. Training at a stride rate of 85 to 90 is the quickest way to correct this problem. Short, light, quick steps will minimize impact force and keep you running longer, safer. It also will make you a more efficient runner. Studies have shown that nearly all elite runners competing at distances between 3,000 meters and marathon distances are running at 85 to 90-plus stride rates.)
I used to train runners with a metronome. Nowadays there are plenty of websites that list music by BPM (beats per minute)—try http://cycle.jog.fm/. Either 90 or 180 BPM songs will do the trick.
Green Power Pre-Workout Drink
Hippie Dan first taught me the importance of greens like spirulina and wheatgrass. Spirulina is a green algae said to have been carried into battle by Aztec warriors. Used for centuries as a weight-loss aid and immune-booster, it has lately been studied and shown promising results as a performance enhancer for long-distance runners. Because spirulina is marketed as a dietary supplement rather than a food, the FDA does not regulate its production; buy it only from a health food store and a brand you trust.
Packed with protein (spirulina is a complete protein) and rich in vitamins and minerals, this smoothie is an excellent source of nutrition. For a little extra carbohydrate boost, replace 1 cup water with 1 cup apple or grape juice.
2
bananas
1
cup frozen or fresh mango or pineapple chunks
4
cups water
2
teaspoons spirulina powder
1
teaspoon miso
Place all the ingredients in a blender and blend for 1 to 2 minutes, until the mixture is completely smooth. Drink 20 to 30 ounces (2½ to 3¾ cups) 15 to 45 minutes before a run.
MAKES TWO 20- OUNCE SERVINGS
7. “Let the Pain Go Out Your Ears”
MINNESOTA VOYAGEUR 50, 1995 AND 1996
Always do what you are afraid to do.
—GEORGE BERNARD SHAW
I met the woman who helped turn me into a vegan in line at McDonald’s. She was waiting for a refill of a Diet Coke. I was picking up my lunch. Leah was blonde and smiled a lot. Because she had what seemed like a million pairs of Birkenstocks, some of the guys at the mall called her Birkenstock Girl. She worked at a clothing store, was a student at the University of Minnesota Duluth, and rode her bike everywhere. And she was mostly vegetarian (which made her eating at McDonald’s sort of odd, I suppose). She and I hit it off, and between Leah and Hippie Dan and some of the books he was giving me (like Wendell Berry’s The Unsettling of America, about how the loss of agriculture is the loss of culture, how we’ve gone from knowing where our food comes from to not even thinking that the packages of chicken we buy in the grocery store come from anywhere), I was changing.
I began to put Havarti cheese and spinach on my sandwiches instead of summer sausage. I cut down on breakfast sausage egg biscuits, but not much. I would make granola once in a while. I cooked brown rice and broccoli in my grandmother’s Litton microwave (my mom gave it to me when I moved into my own apartment). I made the rice just as she had taught me.
Still, I was an athlete and a young man who felt invincible. So when I was a junior, beginning to embrace the earth-conscious sensibilities of people like Hippie Dan, I was also shoving down two McChicken sandwiches and a large order of fries (as well as the occasional Big Mac) at least four times a week. I figured I needed the protein and that a little junk food never hurt anyone. I loved to grill and was always cooking up sausage, steaks, bratwurst, pork chops, and whatever other animal flesh I could find, all on a giant grill I had bought at a garage sale and lugged to the apartment I shared with my pal Damon Holmes.
I used to train runners with a metronome. Nowadays there are plenty of websites that list music by BPM (beats per minute)—try http://cycle.jog.fm/. Either 90 or 180 BPM songs will do the trick.
Green Power Pre-Workout Drink
Hippie Dan first taught me the importance of greens like spirulina and wheatgrass. Spirulina is a green algae said to have been carried into battle by Aztec warriors. Used for centuries as a weight-loss aid and immune-booster, it has lately been studied and shown promising results as a performance enhancer for long-distance runners. Because spirulina is marketed as a dietary supplement rather than a food, the FDA does not regulate its production; buy it only from a health food store and a brand you trust.
Packed with protein (spirulina is a complete protein) and rich in vitamins and minerals, this smoothie is an excellent source of nutrition. For a little extra carbohydrate boost, replace 1 cup water with 1 cup apple or grape juice.
2
bananas
1
cup frozen or fresh mango or pineapple chunks
4
cups water
2
teaspoons spirulina powder
1
teaspoon miso
Place all the ingredients in a blender and blend for 1 to 2 minutes, until the mixture is completely smooth. Drink 20 to 30 ounces (2½ to 3¾ cups) 15 to 45 minutes before a run.
MAKES TWO 20- OUNCE SERVINGS
7. “Let the Pain Go Out Your Ears”
MINNESOTA VOYAGEUR 50, 1995 AND 1996
Always do what you are afraid to do.
—GEORGE BERNARD SHAW
I met the woman who helped turn me into a vegan in line at McDonald’s. She was waiting for a refill of a Diet Coke. I was picking up my lunch. Leah was blonde and smiled a lot. Because she had what seemed like a million pairs of Birkenstocks, some of the guys at the mall called her Birkenstock Girl. She worked at a clothing store, was a student at the University of Minnesota Duluth, and rode her bike everywhere. And she was mostly vegetarian (which made her eating at McDonald’s sort of odd, I suppose). She and I hit it off, and between Leah and Hippie Dan and some of the books he was giving me (like Wendell Berry’s The Unsettling of America, about how the loss of agriculture is the loss of culture, how we’ve gone from knowing where our food comes from to not even thinking that the packages of chicken we buy in the grocery store come from anywhere), I was changing.
I began to put Havarti cheese and spinach on my sandwiches instead of summer sausage. I cut down on breakfast sausage egg biscuits, but not much. I would make granola once in a while. I cooked brown rice and broccoli in my grandmother’s Litton microwave (my mom gave it to me when I moved into my own apartment). I made the rice just as she had taught me.
Still, I was an athlete and a young man who felt invincible. So when I was a junior, beginning to embrace the earth-conscious sensibilities of people like Hippie Dan, I was also shoving down two McChicken sandwiches and a large order of fries (as well as the occasional Big Mac) at least four times a week. I figured I needed the protein and that a little junk food never hurt anyone. I loved to grill and was always cooking up sausage, steaks, bratwurst, pork chops, and whatever other animal flesh I could find, all on a giant grill I had bought at a garage sale and lugged to the apartment I shared with my pal Damon Holmes.
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