sign me up!

While it may not be the first race I've ever signed up for, it is the longest.  Also, the only one I ever had to set my alarm just to register.  Even 15 minutes before registration "officially" opened at 7am today, there were 52 people signed up for the 200 person field in the San Juan Solstice 50.  That's five zero, as in fifty miles! When asked to enter my expected finish time, I hastily calculated about 11 hours based on previous races without fully realizing that meant I would actually be on my feet and running for over 600 minutes.  And that was optimistically assuming that I could maintain at least 80% of my pace in similar trail marathons.  So, giving little consideration to the full ramifications of my actions, I became number 53 and promptly went back to bed.

Who could blame me?  I was going to need my rest if I expected to put forth all the effort needed to prepare myself physically (and mentally) for half a day of suffering up and down the San Juan mountains surrounding Lake City, CO.  Truth be told, I began the training process already and was drained from the 14 mile training run yesterday.  

An early start on training is essential to work up to 50 miles over the next five months.  A large amount of calories will also be necessary.  Not just any calories either, it has got to be the correct ratio of carbs to proteins to fats, and the right kind of fats too, and at the right time, and consumed with the proper amount of water, and oh don't forget salt and electrolytes.  But don't forget taste! It's hard to remember with all the tidbits of nutrition and diet advice we are barraged with daily that food is actually supposed to taste good! My purpose here is provide some direction for anyone looking for ways to make the food we eat taste good!

So enough long-winded introduction and onto the food.  This is a recipe for a well rounded dinner that is suited for the day after a race or a long training effort when getting the proper nutrients, carbs, proteins and fats to starved muscles is essential for quick recovery (so you can run again tomorrow).  Salmon is a good choice because it contains both protein and healthy fats (a five ounce filet will contain about 25 grams protein and 15 grams of fat).  The olive oil used in the salsa helps even out your fats and proteins.  A good basic rule to follow while training is to balance your meals with 4 parts carbs, 1 part protein and 1 part fat.  Many people try to avoid fat altogether, but this is a mistake.  Fat provides the most concentrated form of energy from food.  In order to take in enough calories to endure long training bouts, fat is essential. It is also what makes food satisfying, sends signals to our brains that the stomach is full, and keeps you full longer.  Fish is an excellent source of fat as it contains essential fatty acids.  Polenta is made almost entirely of corn which is an excellent choice for a whole grain carbohydrate.  Adding some steamed vegetables rounds out this meal with simple carbohydrates.  Don't be afraid of adding a little salt to the veggies since extended training runs exhaust your sodium supplies.

Salmon with Roasted Tomato Salsa and Grilled Polenta

Serves 4

Ingredients
4 five ounce salmon filets (skin on)
2 tablespoons olive oil (plus extra for brushing salmon and polenta)
1 teaspoon blackening spice
1 teaspoon sea salt 
5 roma tomatoes
1 onion sliced 
1 oz fresh basil leaves
1 teaspoon minced garlic

Polenta (see following recipe or buy a tube of pre-made polenta in your grocery store)

1. Pre-heat your grill to 400

2. Cut the tomatoes in half and toss in a mixing bowl with onion slices, olive oil, blackening spice and sea salt.

3. Allow mixture to set for 5 minutes so the tomatoes can soak up the olive oil the dump entire mixture on hot grill.  Use tongs to flip tomatoes and onions after 3 minutes and cook an additional 2-3 minutes.  Use tongs to remove tomatoes and onions and place back in bowl.  

4. Add basil leaves and garlic, mix ingredients together and pulse in a food processor or blender.
Salsa is now done, set aside while you finish the rest

5. If using store bought polenta in a tube, slice into 4 equal parts and pack down into 1/2 inch thick patties.  If using the homemade recipe, slice the loaf into 1/2 inch thick patties.

6. Brush flesh side of salmon and both sides of polenta cakes with olive oil and place on hot grill (flesh side first for salmon).  Season salmon with a little blackening spice.

7. Cook polenta and salmon filets for 5 minutes and flip.
Cook an additional 5 minutes and remove from grill.
**Cooking time can vary depending on how thick your salmon is.  When the inside of the flesh turns from ruby red to light pink, the fish is done.  The polenta just needs to be heated up, it's really good to get the outside a little bit crispy.

8. Top the salmon and polenta with the roasted tomato salsa and serve with steamed vegetables.

Polenta

Ingredients

4 cups water
1/2 tablespoon sea salt
1/2 tablespoon olive oil
1 cup polenta flour (you can use cornmeal or masa harina, but the coarser, the better)


1. Bring water, oil, and salt to a boil

2. Slowly pour in polenta flour while stirring

3. Lower heat to medium, if polenta gets "angry" take off heat and slowly stir in the same direction until it calms down

4. Continue stirring over medium-low heat, it will get very thick. The polenta is done when it begins to peel away from the sides of the pan and a thin crust forms on the bottom.  this entire process takes about 20 minutes.  Don't try to rush it as higher heat just angers the polenta.

5. Scoop thick mix into a greased loaf pan and put in fridge to cool for 30 minutes

6. Once cooled, you can slice into patties and polenta is ready to be brushed with olive oil and grilled!