Running Food

Tired of packing snickers bars and other sugary snacks on long runs, I tried out a recipe from Scott Jurek’s book Eat and Run where I  came across his recipe for making Onigiri (rice balls).   Easy to make and convenient enough to pack on a long run, it’s a type of food that can provide more long term energy than processed chocolate bars.   The recipe is simple and a fun way to spend a relaxing hour in the kitchen on a hot Arizona afternoon.

Scott’s recipe calls for sushi rice, nori seaweed, and miso, but I substituted the miso with Korean soybean paste because it’s a bit spicier.  Anyway, here’s how to do it:

1. Take 2 cups of rice and wash out the starch.   

2. boil 4 cups of water with the rice.

3. After water boils off, leave the rice to cool. 

4. Prepare a small bowl of water to remove sticky rice from hands when forming Onigiri.

5. Prepare nori seaweed by carefully cutting sheets in half.

6. Form ¼ cup triangle shaped rice formations.  Make it flat and make sure rice sticks well together.

7. Put a small dab of miso(or soybean paste) on rice.

8. Cover the triangle of rice and paste with a second triangle half.

9. Take sheet of seaweed and completely cover the rice.

10. Cover with plastic wrap and put in fridge to cool.  Makes 8-10 onigiri.

Things Are Heating up in Phoenix

Coming back to the states is always a special time for me.  It’s a chance for me to see family and friends and an opportunity to reconnect with things I was used to before I moved to Poland.  Interestingly, there is one thing that will never be easy for me to reconnect with; that is the Arizona heat.  Despite liking hot weather, the heat can make it challenging for a runner.  Nevertheless, with enough preparation and determination to drag myself out of bed before the sun starts to really cook, anything is possible.  And for those who do manage to greet the day here before it gets too hot are also rewarded with views of spectacular landscapes. 

After a few short runs around some back trails of Phoenix, I decided to sign up for a short race to see  what it was like to run with a community of  fellow Americans.  Despite being from the states, I have never actually run an organized race in the states.  As it turned out, it was just like running with people in Poland, except it was much hotter than it will ever be in Poland.  Moreover, in order to avoid the worst of the heat, the race started at six-thirty in the morning.   

Normally a five kilometer distance, this particular race was a four mile course  to commemorate the particular day of the run, which was by no coincidence the fourth of July.  Can you think of a better way to begin Independence Day than trudging through a four mile run in the Arizona heat?   It was all organized by Arizona Road Racers, a non-profit group that sets up races around the Phoenix area.  The usual five kilometer races are part of a racing series called Summer Series.  The group organizes several five kilometer races in the summer at various locations at parks in the Phoenix metro area. 

The distance wasn’t intimidating; however, the weather was.  Despite running at a conservative pace (7:05m/mile) throughout the race, I was really pushing myself to finish that last mile.  I could feel the dryness at the back of my mouth from a lack of moisture and was really finding it hard to breathe.  My legs were sluggishly moving forward despite all the effort I felt I was doing to move them.  It was all because of the dry heat of the summertime in Phoenix.  In Poland I wouldn’t have these problems early on.  Nevertheless, I still finished with a respectable time, and I even scored a free cheeseburger at the barbecue at 7am after the race.  If anything, I’m sold for the next race-- especially for the free hamburgers for breakfast.

The Mazury Marathon (Maraton Mazury)

last minute camera instructions

Exhausted and thirsty, I crossed the finish line three hours and fifty six minutes and 42.195 kilometers after beginning the Mazury Marathon last week.  It was the third marathon finish in my life, but this time was by far the most challenging.   Despite being in one of the most picturesque regions of Poland in the middle of the famous majestic lake district, the marathon crossed many hilly parts that continually inclined and declined throughout the course.  Nevertheless, the shadiness and the abundance of water stops along the way made it do-able and in my opinion, fun.

Oblivious like Forest Gump, I am hiding in background at the starting corral not realizing man in soccer jersey is a famous Polish television journalist...can you spot me?

after about seven kilometers, lots of smiles at this point.

Coming out of the starting area and out of the village of Galkowo, the sound of cheering spectators slowly subsided as the village road gave way to a shaded path covered in pine and birch trees.  After a relatively flat 6 or 7 kilometers the path started to incline a bit and then around 10 or 12kilometers the short climbs started, and continued throughout the course, peaking at a modest 200 meter climb around the thirty-first kilometer.  Despite the moderate climbs, the challenging bit for an amateur like myself was the continuity of the course.  Training in a flat city like Warsaw before running in a hilly course was something new for me.

Despite the hilly terrain, as mentioned, I managed to finish without stopping –despite a bathroom break at around the midway point.  It was also quite a pleasant run as there were only about 250 runners on the course.  Around the 39^th kilometer though, I was starting to feel the pain of the whole ordeal and had to mentally deal with the pathetic quitting voice in my head telling me to give up.  After hearing the cheers about a kilometer from the finish lifted my spirits, however, the quitting voice vanished.   Coming out of the final turn and back into the village of Galkowo, the tranquility of the trails turned into cheers as the villagers, who were standing in front of their houses offering water and beer shouting "Dalej," along with  friends and family members of the runners stuck around to cheer on the finishers.  Despite finishing a small trail race, the cheers were actually louder and more supportive than any of the two city marathons that I had finished.  High fives and cheers--some for my name is always a pleasant surprise, but  more importantly, however, was my wife who was standing there cheering for the first time at the finish line of a race I’ve been in.  It's a good thing she came to a good one.  Needless to say, I was quite touched by all of it.  Despite what many people say about the unpleasantries of running, I consider myself quite lucky to be a runner.  Please check out the video and witness yours truly make it across the finish.

Crossing the finish line at 3:56, not  a record, but happy to finish

Marathon Trial Run

Not an advertisement, nor a hangover meal but stuff to keep me going for a few hours.

With the Marathon Mazury just two weeks away, I went out on a long run to prepare myself both physically and mentally a little before tackling the full 42.195 kilometers on June 15^th.  Instead of running the full marathon distance, I settled on 35 and a bit-- and after feeling relatively positive after the run, I think I’ll be prepared to finish the entire lakeside marathon without walking.  After completing my morning ritual of eating from a massive bowl (from what will eternally be referred to as the super bowl) of Honey Nut Cheerios with a banana, I filled up my pack with chocolate and enough water and isotonic drink to get me through the day.  I then set out for my run.

Coming out of Park Mlocinski at 8 kilometers

Just outside of Bielanski Forest at 11kilometers

Choosing to stay away from Warsaw automobile traffic as much as possible, I completed a route that meanders through several of Warsaw’s picturesque  parks and then along the river.  I made two circles around Park Mlocinski, a pass through shady Las Bielanski (Bielanski Forest,) a jog along Kepa Potocka  (Kepa Creek) and finally hiting my turnaround spot by Most Gdanski (Gdanski Bridge) along the river.  Upon reaching the midway point, I dutifully turned back and repeated what I had diligently accomplished before.  Interestingly, despite living in a city, I completed a near marathon distance run while only crossing two traffic intersections.

 

In general, the run went off without a hitch.  By following my rule of packing plenty of fluids on anything over a 10 kilometer distance, and by consuming enough chocolate to give me enough energy to finish with a strong pace, I managed to finish well hydrated and full of sugar from the Oshee (European style Powerade) and two king size chocolate bars –a Snickers and a Mars bar.

 Despite feeling a little strung out from the sugar rush after the run, I was impressed by actually how far I have come in my running, which explains how much I am looking forward to putting my progress to the test in my third marathon in a year that is in less than two weeks from today.

On the way to the river at 13kilometers

Turn around at 18 kilometers

Coming into Kepa Potocka at 20kilometers

A pub on the right was inviting, but had to keep moving

Around My Neighborhood

Crowded and bustling, Warsaw doesn't seem much different than any European capital to the average visitor who comes here.  Nevertheless, Warsaw is a surprisingly green city.  Case in point: my neighborhood in the north of Warsaw. Less than a kilometer from me and situated next to the Wisla river is Park Mlocinski.  It offers numerous scenic trails that will make you feel like you are living in the countryside.  This is where I go on the usual 10-12k runs during the week.  There is a loop that circles around the park, and bends along the river, which adds up to about 5 kilometers.  I've been doing this loop for the last few years; however, I've decided to bring my camera along today.  Despite the lack of steady video quality, the images show you what it's like in the summer after a rain storm, which is common here.  Anyway, enjoy the scenery.  I always do.

Then and Now

My first of many races. The 2012 Warsaw Half Marathon, time: a slow 2:07

Over the last few years I've developed a true passion for running while making a surprising leap from a weekend jogger to a respectable marathon runner. I used to be a
guy fighting to finish a six kilometer jog; now I am a more fit version of myself two years ago now running with his wife in the park while she rides along in her bicycle.  I think I made the first step with my first race in 2012--the Warsaw Half Marathon.  After that, there has been no turning back.  In rain, snow, or summer heat, I go running.  Five days a week I am somewhere around Poland or the US.   If I am not running solo, I am running in a race somewhere, I have since run over a dozen 10K races, two marathons (with two more coming up soon,) and the 2013 Warsaw Half, which I completed in under 1:40(which was a good time for me).

My PB 10k time in Warsaw Orlen 10k run. 42:30. April, 2013

The only downside to the last couple of years is that I haven't written anything about it.  Running gives one so much time to think and to experience the beauty of the world we live in.  So in a way, it's  shame that I haven't been able to write down anything over the last two years.   This space is for me to write and remind myself and to share with you some of those running experiences.  From my short runs, long races, experiences; in rain, and snow,  sore feet, blisters, cooking secrets, successes and failures, I intend to write down as much as possible.