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Monday, April 25, 2016

Geröstete Cashewnüsse mit Sojasoße



Zeit für ein Rezept!

Mein absoluter Lieblings-Snack und ideal für Ausdauerathleten, weil es so viele Proteine, Fett und Salz enthält!

Zutaten
400g Cashewnüsse
4 Esslöffel Sojasoße

Cashewnüsse in einer Pfanne auf mittlerer Stufe 45-60min gold- bis dunkelbraun rösten. Oft rühren, so dass sie nicht anbrennen. Dann noch in der heißen Pfanne, die Sojasoße darüber gießen und rühren bis es aufgesaugt und/oder verdunnstet ist. Abkühlen lassen. Genießen!



Friday, April 22, 2016

MdS 2016: Stage 1


Stage 1: 34 km, 800 m positive elevation 

Patrick Bauer and his crew giving instructions
The sand dunes were daunting. They dominated the view from Base Camp, or Bivouac 1, as it was called by the organizers. From the Road Book we all knew that the first day would entail getting across those massive mounds of beautifully sculptured sand, but what we didn’t know was that Mother Nature had something else in store for us that day which would make crossing the dunes feel like a walk in the park.

At the starting line the tension in the air was palpable as we all knew what lay just ahead. Patrick Bauer, the race organizer and founder, stood on top of an SUV with his translator and gave us the daily news and race instructions. Check points and water rations were relayed. Birthdays were announced and we sang. Then the song that we all knew was coming, the song which would send us off every day into the desert, began to be heard softly and grew progressively louder until the refrain was blaring, runners were dancing and all were howling out the lyrics…we were most definitively setting out on A Highway to Hell. Then the countdown was on, the helicopter was swooping in on us and finally we were in motion. The 31st Marathon des Sables in the Moroccan Sahara was underway.

Sand as far as the eye can see!
The helicopter flew to the front of the pack and then turned and sideswiped the entire queue of runners not 10m over our heads. The roar of the engines was deafening. The adrenalin was on full tilt and my legs and body felt strong after two weeks of tapering.


The race started out with 3km of flat ground interspersed with sandy areas where running was comfortably easy. Helicopter daredevil-maneuvers followed us throughout this entire section. Such stunts would never be allowed in the “civilized world”. It was exciting but scary.
Entering the dunes so early in the race meant that the runners were still densely packed and everyone tried their best to run when the terrain was flat or downhill, but then amicably queued-up when there was a dune to climb or a ridge to follow.

12km of dunes to cross on the first day!
The dunes of Erg Chebbi near Merzouga are massive seas of dunes formed by wind-blown sand that lie adjacent to the Algerian border. The dunes are 150m high in places and span an area of about 50km north to south and up to 10km across. A more beautiful work of nature is difficult to find and despite the strenuous work entailed in crossing them, their magnificence could not be overlooked. Traversing a ridge at one point which fell off dramatically to my right and left, I couldn’t help but be awestruck by the perfect pinnacle of the crest of the dune and how it gently curved and fell off to its own liking.

We crossed 12km of the sandy dunes, which took me just over two hours.
Running nearly impossible
 
I breathed a sigh of relief thinking that the ‘worst’ of the day was over, but I was soon to find out that it had just begun.

A head-wind then kicked up, which initially brought cool relief, and although the terrain was now flat, the going was still slowed by sand and rocks. However, the wind never relented, but began to grow stronger. It kicked up the sand and whirled and twirled it at and around us, piercing it against my raw skin. I had to keep my head down to keep the sand out of my eyes and to be safe on every step. Visibility was restricted but still good enough to keep moving on. But then I’d look up in the distance again to see yet another mass of thick sand being blown to and fro, with an unpredictable path like that of a tornado. I could only hope and pray that it would blow itself on a course away from me. But more often than not it would head directly at me and I’d simply have to stop in my tracks and brace myself for the onslaught, which luckily lasted only a minute or so, before moving on as fast as possible just to get to the safety of the bivouac.
Bivouac

Five hours and fifty-one minutes after I’d started that morning I finally crossed the finish line, the first of six that week.

I drank a small cup of mint tea, offered to all runners at the finish, but it was not at all refreshing, it was hot, too hot, though I drank it because the sugar would do me good. Then I collected my three bottles of water (1.5 liters each) and trudged off to my tent where I found that I was the first one there, which meant ‘tent duty’: lifting the rug and clearing the underlying ground of stones. But first things first. Remove the backpack, collapse onto the carpet and lie immobile for an indeterminable amount of time. 

My shoulders were in agony, the muscles connecting the shoulder to the neck was where I carried all the weight of the backpack. I could not lift my arms without being in excruciating pain. How was I going to carry the pack again tomorrow?

Drink and eat. I knew this was necessary but it had to be forced. I had some of the cashews that I’d brought, roasted and doused in soy sauce. A great source of protein and salt. Exactly what I needed and not too heavy, as my appetite was minimal anyway. Then on to tent duty. I folded up the rug on either side and used my feet to scrape away the stones and even out the soil. Markus, from Zurich and our only Swiss-man in a Swiss tent, returned after about an hour and helped me finish the job. He’d run the MdS a few times before and was the veteran of our group; we were constantly going to him with questions and asking for advice. He showed me how to use one of the large sticks used to hold up the tent, to sweep it across the ground and loosen up the embedded rocks. It was quickly done with his help and then we could spread out our things and relax.

Last dinner before self-sufficiency, with Beatrice and Cap
A quick trip to the Internet tent was also on my agenda, just to let my family know that I was ok. I waited in a short line then wrote my message, which was limited to 1,000 words. And only one email per person was allowed, though you could queue up again as many times as you wanted, but I wanted to get off my feet, so I write my single email then headed back ‘home’. 


By then the rest of the tent members had also arrived. Beatrice was the other female cohabiter, a spicy little Italian woman, who now lives in Zurich with her husband and three kids. She runs a fashion blog and has an aura the size of Texas. We had exchanged emails for a couple of weeks before the race so we knew each other a bit, but we really hit it off there and bonded right from the start. The other two were from Brazil, a father and son pair, Cap (our captain) and Fred (Frederico). Cap, the patriarch, still lives in Brazil and his English was rudimentary, but Fred has lived outside of Zurich for a few years and had also run the MdS before. Our tent language was then, conveniently enough for me, English! 

Our tent mates...what a team!
Everyone began recalling tales of the day and began to prepare the evening meals. I had a dehaydrated camping meal of Vegetable Jambalaya with me. I simply added water and set it out into the sun to ‘cook’. After about 45 minutes I was ready to eat, and it seemed to be cooked through, but the slight cramping in my stomach an hour later told me that maybe boiling water was actually necessary to make the food edible. Oh, well. I had a full stomach and the calories would be absorbed.

Around 7pm the sun began to set and provided us with some spectacular photos of a bright orange sky and the sun descending behind the mountains. Then it was time for bed. By 8pm we were all tucked in and hoping for slumber to heal our bodies as much as possible before we had to get up and do it again.

Beautiful sunrises and sunsets
I hadn’t brought a mattress with me. Why am I the only one without one?, was what I thought as I looked into other tents. Coach said I didn’t need one. The carpets were thick, he said. Really? One centimeter is ‘thick’? But after the first night of tossing and turning every time my side would ache from the hard ground, I needed another solution. Thankfully Beatrice’s short frame didn’t require anywhere near the 2m of the foam fold-up mat that she brought and so she cut off a section that was large enough to place from my hips to shoulders. It was still hard, but heavenly in comparison to the cold, hard ground. Cold? Yes. By 3 or 4am temperatures dropped significantly and despite wearing long compression tights and a light fleece jacket, and even though my sleeping bag claimed to keep you warm to 8C, I was cold every night. And if the tent wasn’t closed on one side, or if the wind direction changed, then we had a wind tunnel effect and all you could do was pull the draw string tight on the sleeping bag and hope to get a few more winks before sunrise. Needless to say, sleep was another of the many challenges that I would face that week. 

But each night, as I lay awake in the tent, body aching, I peeked outside to see a sky full of bright stars that reached to the horizon. 

The cost was indeed high, but the benefits were priceless.

Wednesday, March 9, 2016

My MdS Pack List


Coach Timon gave me a weight limit. My backpack, without the marathon kit which is supplied by the race organizers at check-in, should not weigh more than 6.5 kg.

Planning my gear
This is an unbelievable target when you consider what needs to be included in that number: sleeping bag, clothing, headlamp, camera, personal and safety items, oh, and food. For a week. Essentially everything that I will require to survive 7 days in the Sahara Desert needs to be carried on my back, except for water.

You have to weigh the pros and cons. Do I really need that extra pair of shorts? A pillow? Mattress? And how many calories are essential to get me through the rigors of each day? Can I live on dried fruit, nuts and sports bars? Or will I crave a hot meal after trekking for endless hours across the dunes under a scorching sun?

My coach, who has run the MdS three times, says, “Either you NEED an item, or you DON’T. There is no middle ground. If you think you MAY use something, or it MIGHT BE NICE TO HAVE…then leave it at home.” Consider this, if my backpack at the start, with marathon kit, weighs 7 kg and my body weight is 54 kg, then I am lugging 13% of my body weight in an environment that is already forcing my pulse to rise and my body temperature to increase…even when I am sitting in the shade.

Healthy snack while planning
Needless to say for the past two months I have spent endless hours analyzing food calorie content versus weight, scouring the Internet for the lightest safety items on the market, testing whether my stomach can handle certain new foods, not to mention training with a weighted pack.
Last week I gathered all my gear together and headed south across the border into Switzerland where I met with my coach to go through my pack list item-by-item. 

And here’s where we landed…


First, the ‘Essentials’, consisting of the mandatory equipment required by the rules and also the marathon kit provided upon check-in, all of which need to be carried at all times or penalties will be incurred.

Mandatory Equipment
Description
Weight (grams)
Backpack w/ bottles, whistle
WAA-MdS-Rucksack with one side pocket carried in front
(weight not final…need to cut straps)
900
Sleeping bag
Sea to Summit, Spark SPI
400
Head torch w/ spare batteries
Black Diamond (62+ 36 + 36)
134
10 safety pins

3
Compass
Recta DT200 (weight not final,
need to cut)
29
Lighter

15
Knife with metal blade
Exacto-knife
10
Topical disinfectant
Sterilium, 100ml
107
Anti-venom pump
VeniStop
37
Signaling mirror
Weight not final; need to find a
lighter one or cut
20
Aluminum survival sheet
Tatonka 210 X 160 cm
64
Sun screen
La Roche-Posay, 50+
62
Cash
200 Euro
4
Total

1785



Marathon Kit


Road book

80
SPOT Gen3
Satellite tracker
114
Chronotags
Zeitmessung; Time measurement
10
Salt tablets

50
Toilet sachets

150
ID marks
Punch cards
20
Total

424

WAA MdS Backpack
I chose the MdS backpack from WAA (see my users video tutorial for a basic intro to how it 'works') because it has everything that you need for this race, and it better had, cause that’s what it was specially designed for. I looked at a few other bags from Salomon and Raidlight but the fit and functionality were not optimal for me. 

The Sea to Summit Spark SPI sleeping bag was chosen simply on the recommendation of my coach. It’s light, compact, he used it in the desert, it worked. Period. But it wasn’t cheap. 

I bought the Black Diamond headlamp two years ago for a 24-hour bike race and although it’s not the lightest on the market, it’s a good quality one and I can’t justify coughing up a ton of money on for a new one, which I’ll never need again, just to save a few grams.

Mandatory items
Timon took one look at my compass (see my video guide to basic compass use) and said I needed to cut the flange off. Guess I need to look for that Japanese precision saw I’ve got hidden somewhere in the garage.

My little metal-bladed exacto-knife usually finds it’s home in my office where I use it to open packages. Cutting open a box with it one day I realized that it is probably about the lightest knife I’m going to find and it would be perfect for the MdS. Check.

The signaling mirror (very, very basic intro video to use of a signaling mirror) also got a nix from Timon and if I can’t find a smaller/lighter one then the Japanese saw will have double duty.

The weight of the items in the Marathon Kit are a guesstimate, but I have no control over it anyway. It’s all gotta be schlepped!

Next up…clothing! No, it’s not required, but definitely essential. ;)

Clothing Item
 Description
Weight (grams) 
Saharian hat
Salomon
58
Short-sleeve top
Raidlight
99
Compression shorts
Skins
83
Calf tights
Skins
53
Sunglasses
Nike Impel Swift
23
Buff
Buff
32
Running shoes /gaiters
Inov-8 X-Talon 212 Size 44 with
WAA-MdS Gaitors
650
Sports bra
Patagonia
26
Socken
Injinii toe socks
34
Total on Body

1058



Sand-proof glasses
WAA-MdS
51
Compression tights for recovery
XBionic, long
160
Underwear
Patagonia
19
Shirt
Asics Run4Refugees 95 g;
Review Light shirt 70g
70
Extra socks
Falke RU4W
31
Windbreaker
Salomon Fast Wing Hoodie
70
Slippers
Renaissance Hotel Hamburg
58
Total in backpack

459

The Saharian hat from Salomon has a hole in the back for my ponytail! Reason enough. Check.

I choose a short-sleeve top from Raidlight because it is very light and breathable, it has a half-zip in the front so I can adjust it for cooling, it covers up to my neck so the backpack straps won’t have contact with my skin, it has gel application spots on the shoulders to reduce slippage of the backpack, and it has side pockets for sports bars, salt tablets, nuts, iso-tabs…whatever.


What Merino wool did to my back
Note on material: Please make sure you train with the shirt you are planning on wearing at the MdS, even if you have other layers over it and then your backpack, so that you can see how your skin reacts to the material of your chosen shirt under the weight of your pack. Many people swear by Merino wool but I have mixed feelings about it. I think it is a great material when you require a bit of extra warmth as a first layer when doing outdoor winter activities that do not require significant sweating, e.g. hiking, skiing, biking, etc. But when I run in Merino wool my sweat is simply stored in the shirt and comes off in a soaking mess when I’m done. Another huge negative is that when worn under a backpack it rubs against the skin and causes chafing (see photo). This may not be the case for everyone, but I’ve heard the same from others, so try it out to be sure!

Compression tights
Originally I wanted to wear loose shorts with a slip, but they are very short and I was afraid that if my legs swell slightly then the thighs could rub against each other and each step could become agony. So I choose the compression shorts from Skins (in pink) which are very comfortable and light. Timon saw these, laughed and said he is familiar with the Skins products and that if I don’t rinse them out after running they’ll be standing on their own after a couple of days, but I am planning on doing a bit of “laundry” each day anyway.

I chose the calf tights from Skins simply because I find them more comfortable than those from other makers.

My tried-and-true Nike Impel Swift sunglasses have never let me down so they get to tag along in the Sahara.

My son trying out my sneaks and gaitors
The Inov-8 X-Talon 212s are my shoe of choice. I also considered something from Salomon, but on the advice of my coach (who also wore these) and from my own experience with the shoe I decided to go with these. They are very minimalist and not at all good for roads, but on the trails they are really like a second skin…light, breathable and plenty of space in the toe box. I bought the WAA-MdS Gaitors to go with them and had the Velcro application stitched into the upper by Timon’s trusted Italian cobbler in Zurich. How can you go wrong with that?

My itsy-bitsy Patagonia sports bra weighs only 26 grams. Of all the nights I’ve cried over not be blessed with a hefty front rack, I can honestly say I can’t imagine running with much more than perfect little size A’s. 
P.S. Thanks, God. ;)

Injinii toe socks! Separate the toes and you separate the sand that happens to get in and thus avoid chafing. I’ll carry an extra pair of regular socks in the pack…just in case I can’t get my toes into the toe sockets for some ungodly reason which I hope never to encounter.

There is not a huge market for sand-proof sunglasses so I had to go with the ones from WAA although they are slightly too big for my face. Timon says if there is a bad sandstorm then, worse-come-to-worse, I can cut two small eye holes in my buff and wrap it up and over my glasses. Good to know, but hopefully this will remain just a useful mental note.

My camp clothes consist of long compression tights from XBionic, a light-weight T-shirt (still undecided), slippers nipped from the Renaissance Hotel in Hamburg, and I have the Fast Wing Hoodie from Salomon for wind protection, though it provides no warmth and breathability is minimal if at all.

Now comes my own material which I have chosen to bring, necessary in my own eyes, but is not required. This list will naturally vary wildly amongst runners.

Own Material
Description
Weight (grams)
Camera
Lenco HD400; water- and sandproof
121
Watch
Polar, no GPS
42
Plastic fork

3
Diary

108
Pencil

2
Ziplock plastic bags (clothes, road book, sleeping bag, daily food, sanitary items)

50
Toothbrush, -paste

11
Soap, small bar

10
Toilet paper/wipes

30
Mini compressed towels
10 pieces
28
Blistex

10
Ear plugs

7
Total

422

My husband gave me the Go-Pro knock-off camera for Christmas, but I still have to figure out how it works. On the To-Do list. 

I’m not bringing my GPS Garmin watch since I don’t want to worry about having to charge it and carry a battery pack, but I’ll need a watch to keep a basic check on my pace and how often I’m drinking.

The plastic fork was the lightest I could find, but it’s so flimsy that I’m afraid if I even blow on it, it’ll snap in two. Need to contemplate that choice.

Daily diary
The only real ‘luxury’ item I’m bringing is a small book to be used as a diary so I can write down my daily adventures and make sketches when they are fresh in my head. You’ll get the benefit of this too when you can read it later on in my blog or in a book.

Mini towels
Personal hygiene articles will of course include a small travel plastic toothbrush and toothpaste, a small bar of soap, and well, toilet paper is also BYO. In addition I dried out some personal hygiene wipes and can simply add a bit of water to get an extra good cleaning. Hope my fellow runners, at least my tent mates, will do the same. 

I’ll also be taking some compressed mini towels. They are dried and compressed to the size of a bon-bon and then when you add a tiny bit of water to them they begin to release and you can unroll them and open them up to a size a bit larger than a Kleenex, but of a gauzy-towelish material. I plan to use these with a bit of soap for washing my face, feet, etc. then I can simply throw the dirty ones away.

A tube of Blistex is a MUST for me for sun protection of my lips, as well as ear plugs to help me get a good nights sleep (yeah, wishful thinking, right?). 

And….last but not least, what you’ve all been waiting for….FOOD!!!!

Food item/Day
Amount (unit or grams)
Calories / 100g
Calories/unit
Total Calories
Weight/unit
Total Weight
Two of the short days and rest day (3 days)
BP-WH
2
486
270
540
56
112
Nutrixxion
1
398
219
219
55
55
Millenium
1
476
400
400
84
84
Cashews/Almonds
50
553
NA
276
NA
50
Dried mango
50
319
319
159
50
50
Dehydrated Meal
191
350
350
668
191
191
Sponsor EAC
10
NA
4.9
49
1.4
14
Nuun tabs for isotonic drink
2
NA
16
32
5
10
Dried coffee
1
NA
0
0
2
2
Subtotal



2343

568
Subtotal 3 days



7029

1704
Two short days
BP-WH
2
486
270
540
56
112
Nutrixxion
1
398
219
219
55
55
Millenium
2
476
400
800
84
168
Cashews/Almonds
50
553
NA
276
NA
50
Dried mango
50
319
319
159
50
50
Sponsor EAC
10
NA
4.9
49
1.4
14
Nuun tabs for isotonic
2
NA
16
32
5
10
Dried coffee
1
NA
0
0
2
2
Subtotal



2075

461
Subtotal 2 days



4150

922
BP-WH
2

270
540
56
112
Long day
Nutrixxion
1

219
219
55
55
Millenium
3

400
1200
84
252
Cashews/Almonds
50

553
276
NA
50
Dried mango
50

319
159
50
50
Sponsor EAC
10

4.9
49
1.4
14
Nuun tabs for isotonic
2

16
32
5
10
Dried coffee
1

0
0
2
2
Subtotal



2475

545
BP-WH
2

270
540
56
112
Charity stage
Millenium
2

400
800
84
168
Cashews/Almonds
50

553
276
NA
50
Dried mango
50

319
159
50
50
Dried coffee
1

0
0
2
2
Subtotal



1775

382
 Weekly Total



15429

3553

I’m not 100% set on this nutritional strategy, but plus or minus a couple of dehydrated meals and maybe a sports bar on the last day and I’ll have it covered.

Breakfast
My breakfast each day will consist of two BP-WR bars and freeze-dried coffee for my needed caffeine kick. The coffee will only be hot if I’m lucky enough to have a tent mate who has boiled too much water for his/her own breakfast and has some to spare, otherwise it will be iced-coffee. The BP-WR bars are highly condensed wheat biscuits with high energy density of 270 calories per 55-gram bar, so I’ll already be getting over 500 calories in for breakfast, and the bars also have added vitamins and minerals. The only drawback with these is that they are very, very dry and crumbly, which is why I am planning on having them for breakfast rather than on the run. I can eat them carefully and make sure I don’t lose too many precious calories as crumbs on the ground.

My beloved dried mango
On the run I’ll be eating Nutrixxion and Millenium bars, which are also similar to the BPs in calorie density and nutritional value, but have different flavors to keep me entertained, namely, cappuccino, cherry and raspberry. At home I roast my own cashews and almonds and add soy sauce to them. Since I don’t eat meat these are a great source of protein, not to mention salt, which is going to be critical during this race. I’ll also be taking some dried mango just ‘cause I love it and I think I’ll need a sour-flavor kick. 

I plan on taking three Trek ‘n Eat dehydrated meals. Not necessarily for the calorie content, since they are considerably less calorie dense than my sports bars, but because I am afraid that at some point I may crave a hot meal. But again, since I am not bringing a stove, I will have to simply rely on pouring water directly into the meal bag and let it sit in the sun for an hour in the hot sand, letting nature take over the cooking. But on the long day I will definitely not plan on eating one of these since once I’m finally back at camp I’m sure all I’ll want to do is crawl into my sleeping bag and won’t have the energy capable to prepare anything nor to eat such a huge quantity of food. 

Dehydrated meal
Vitamins and minerals

And to top off the nutritional requirements I’ll be taking Sponser Pro Amino EAC tablets which contain an amino acid complex to help speed up my regeneration and also NUUN tabs to pop into a couple water bottles per day for an isotonic drink which will replenish some of the sodium, potassium, magnesium, and calcium that I’ll lose through sweat.

And that’s it! So, what’s the final tally?

Total Weight Food
 3553
Total Own Material
422
Total  Mandatory
2209
Weight of clothing in pack
459
Total Weight in Backpack
6643

Happy, coach? 

I am.