Eat and Run: My Unlikely Journey to Ultramarathon Greatness

by Scott Jurek

Run until you can’t run anymore. Then run some more. Find a new source of energy and will. Then run even faster.

You keep going in situations where most people stop. You keep running while other people rest.

I ran because overcoming the difficulties of an ultramarathon reminded me that I could overcome the difficulties of life, that overcoming difficulties was life.

Over time, add distance. Your long, slow runs will strengthen your heart and lungs, improve your circulation, and increase the metabolic efficiency of your muscles.

You never know how strong you are until being strong is the only choice you have.

Coach was usually asking the questions and providing the answers, but if one of us asked something he didn’t know, he seemed even happier. Knowing pleased him not nearly as much as wondering. Finally, a place where—and a man who—I could ask why.

Be in shape. Work hard. Have fun.

I would learn that a plant-based diet meant more fiber, which sped food through the digestive tract, minimizing the impact of toxins. The same diet also meant more vitamins and minerals; more substances like lycopene, lutein, and beta carotene, which helps protect against chronic disease. And it would mean less refined carbohydrates and trans fats, both implicated in heart disease and other ailments.

Tofu “Feta” 8 ounces firm tofu 2 tablespoons light miso (yellow or white) 3 tablespoons nutritional yeast 1 teaspoon lemon juice or apple cider vinegar Drain and lightly squeeze the water from the tofu. In a small bowl, combine all the ingredients and mash with a potato masher or wooden spoon until they are thoroughly mixed and form a feta-like consistency. Set aside while you make the sauce. Sauce 1 6-ounce can tomato paste 1 teaspoon onion powder ½ teaspoon garlic powder 1 teaspoon Italian seasoning 1 teaspoon sea salt ¼ cup water ½ teaspoon crushed red pepper (optional) In a small bowl, combine the tomato paste, onion powder, garlic powder, Italian seasoning, salt, and water, and mix well. Add the crushed red pepper if you like a spicier sauce. Set aside. Crust Use any fresh or day-old bread of your choice (my favorite is olive bread).

1 loaf bread Slice the bread into ½- to 1-inch slices. Toppings The vibrant color and pungent flavors make spinach, sundried tomatoes, and olives a favorite combination. Feel free to substitute any 3 to 5 of your favorite veggie toppings. 1½ cups chopped fresh spinach ¾ cup chopped sundried tomatoes ¾ cup chopped kalamata olives Preheat the oven or toaster oven to 425°F. To assemble the pizza, spread a thin layer of sauce on each piece of sliced bread. Next, add a small amount of the spinach, followed by the tomatoes and olives. Last, crumble the tofu “feta” on top. Bake 10 to 12 minutes, until the bottom of the bread and the toppings are very lightly browned. Leftovers can be cooled to room temperature, placed in small plastic bags, and refrigerated overnight for the next long run or lunch. MAKES 4–6 SERVINGS

Simplicity, he said, simplicity and a connection to the land made us happy and granted us freedom. As a bonus, it made us better runners. I

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.)

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.

“Let the pain go out your ears, Jurker, let the pain out your ears.”

“Appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”

In an ideal world, all runners would land on their forefoot or midfoot when they run. In an ideal world, though, all runners would be lean, healthy, and have spent most of their lives clocking 5-minute miles.

What’s important isn’t what part of the foot you strike but where it strikes. It should land slightly in front of your center of mass or right underneath it. When you have a high stride rate and land with the body centered over the foot, you won’t be slamming down hard, even if you connect with the heel.

“When you run on the earth and with the earth, you can run forever.”

Minnesota Winter Chili The night I tasted this chili is the night I decided I could be a happy, athletic vegetarian. One mouthful made me realize that vegetarian food could taste just as good, and have just as hearty a texture, as meat-based foods. The bulgur wheat is a source of complex carbohydrates, and combined with the other ingredients, it makes a complete protein. There’s nothing like it after exercise, especially on a cold winter night. 2 tablespoons coconut oil or olive oil 2 garlic cloves, minced 1 cup finely chopped onion 8–10 medium mushrooms, finely chopped ½ cup finely chopped green bell pepper ½ cup finely chopped red bell pepper ½ cup finely chopped carrots 1 jalapeño pepper or other hot pepper, seeded and minced (optional) 1 cup frozen corn kernels 1 teaspoon ground cumin ½ teaspoon ground coriander 2 tablespoons chili powder 2 teaspoons sea salt, plus more to taste ½ teaspoon black pepper 1 28-ounce can diced tomatoes 1 15-ounce can tomato puree 1 15-ounce can kidney beans, drained 1 15-ounce can black beans, drained 1 15-ounce can red beans, drained 2 ½ cups water ½ cup dry bulgur wheat Hot sauce or cayenne pepper (optional) ¼ cup minced fresh cilantro, for garnish Add the oil to a large pot. Sauté the vegetables and spices in the oil over medium to medium-low heat for 10 minutes or until tender. Add a few tablespoons of water if the veggies begin sticking to the pot. Add the remaining ingredients except the cilantro and simmer over medium-low heat, cove...

I considered eating well to be good, cheap health insurance.

Good. Difficulty would help. It had always helped.

8-Grain Strawberry Pancakes I first cooked these pancakes after a 20-mile run in a northern Minnesota winter, and the experience taught me two things: first, that I could create a creamy, sweet texture without eggs or milk, and second, that there were an awful lot of grains in the world that I had never heard of. Whole-grain flours can be found in health food stores, or, if you have a high-powered blender like a Vitamix, you can make fresh whole-grain flour like I do. Grind together any combination of whole grains to make a total of 2 cups of flour. The ground chia and flax act as a binder to replace eggs. In addition to tasting great, the pancakes contain plenty of carbs and protein. It’s the perfect food for a long morning run, both before and during. I often carry leftovers on the trail. ¼ cup spelt flour ¼ cup buckwheat flour ¼ cup whole wheat flour ¼ cup oat flour ¼ cup millet flour ¼ cup rye flour ¼ cup barley flour ¼ cup corn meal ¼ cup ground flax seed or chia seed 2 teaspoons baking powder ½ teaspoon sea salt 2 cups non-dairy milk (see recipe for rice milk, page 17) 3 tablespoons olive oil 2 tablespoons agave nectar or maple syrup 1 teaspoon vanilla extract 1½ cups frozen or fresh strawberries, chopped 1 teaspoon coconut oil Maple syrup or fruit sauce, for serving Combine the flours, ground seeds, baking powder, and salt in a mixing bowl. Add the milk, olive oil, sweetener, and vanilla and mix thoroughly. Fold in the strawberries. Grease a skillet with the coconut...

“You only ever grow as a human being if you’re outside your comfort zone.”

And what I discovered was bushido, the culture of ancient Japanese warriors, who espoused courage, simplicity, honor, and self-sacrifice. According to bushido, the best mind for the battlefield—or the race—is that of emptiness, or an empty mind. This doesn’t mean sleepiness or inattention; the bushido concept of emptiness is more like that rush of surprise and expansiveness you get under an ice-cold waterfall. The empty mind is a dominant mind. It can draw other minds into its rhythm, the way a vacuum sucks up dirt or the way the person on the bottom of a seesaw controls the person on the top. When I hear a runner say he “runs his own race,” what I hear is bushido. Bushido is letting go of the past and the future and focusing on the moment.

Chocolate Adzuki Bars If you’re going to eat a moist, dense dessert on the run, this one is ideal. Made from the most digestible of beans, along with banana, rice flour, and vanilla, these lightly sweetened bars taste even better than their ingredients suggest. Plus, they are an excellent source of carbohydrates and protein. ½ teaspoon coconut oil 1 15-ounce can adzuki beans, drained 1 medium overripe banana ½ cup almond or rice milk ½ cup light coconut milk ½ cup barley flour ¼ cup rice flour 6 tablespoons cocoa powder 3 tablespoons maple syrup 1 teaspoon vanilla extract 1 teaspoon miso or ½ teaspoon sea salt ⅓ cup goji berries, currants, or raisins (optional) ½ cup vegan chocolate chips Preheat the oven to 400°F. Grease a 9-inch square cake pan with the coconut oil. Using a blender or food processor, puree the beans and banana with the almond milk and coconut milk until smooth and creamy. Add the flours, cocoa powder, maple syrup, vanilla, and miso, processing until they are thoroughly mixed. Stir in the dried fruit. Pour the mixture into the cake pan and sprinkle the chocolate chips on top. Bake for 35 to 45 minutes, until firm. When the bars have cooled, they can be cut into squares, placed in small plastic bags, and refrigerated overnight for the next long day on the road or trail. MAKES 16 2-INCH-SQUARE BROWNIES

Every single one of us possesses the strength to attempt something he isn’t sure he can accomplish.

Western States Trail “Cheese” Spread When I drove to Auburn every summer, I would leave the blender at home, so I’d make this side dish before I left. Spread on Ezekiel 4:9 Bread (made with sprouted grains and no yeast), it provides a great source of carbohydrates and protein. Tahini gives the “cheese” a bite, as well as providing beneficial fatty acids. 1 16-ounce package firm tofu (see note), drained 3 tablespoons white or yellow miso 3 tablespoons lemon juice ¼ cup tahini 2 tablespoons olive oil ¼ cup nutritional yeast 3 teaspoons paprika 1 tablespoon water ½ teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon Dijon mustard Place all the ingredients in a blender or food processor and process for 2 to 3 minutes, until a smooth consistency is reached. Spread a layer on whole grain bread (my favorite is Ezekiel 4:9 sprouted) with sliced tomato and lettuce for a “cheese” sandwich, or serve with crackers or raw veggies to dip. Keeps about a week in the refrigerator or freeze for up to 2 months. MAKES 3 CUPS, 10–12 SERVINGS Note: If using a low-powered blender, silken tofu provides better results. Be sure to drain the water first.

two books by James Shapiro, Ultramarathon and Meditations from the Breakdown Lane, classics on not only the physical and mental dimensions of ultrarunning but the spiritual dimensions as well.

measure my progress only against myself, not others.

Running with the Whole Body, one of the few books I could find on running technique.

Running Wild: An Extraordinary Adventure of the Human Spirit, by John Annerino; Running and Being: The Total Experience, by George Sheehan; and The Marathon Monks of Mount Hiei, by John Stevens.

Indonesian Cabbage Salad with Red Curry Almond Sauce I became intrigued by peanut sauce as I ate more and more Thai food. When I learned that almonds are higher in calcium than peanuts and contain monounsaturated fat, as opposed to polyunsaturated fat or processed oils, I decided to substitute almond butter for peanut butter. The ginger and curry paste give the sauce a Thai feel, and the agave (or maple syrup) sweetens the dish. If you, like me, thought you hated cabbage, do what I did: Don’t cook it. In this case, the raw food tastes much better. ½ head green cabbage, coarsely shredded 4 stalks bok choy or 1 head baby bok choy, sliced into ¼-inch pieces 1 carrot, peeled and cut into thin rounds 1 red bell pepper, seeded and cut into 2-inch-long thin strips ¼ cup chopped fresh cilantro ½ cup raw sunflower seeds ½–¾ cup Red Curry Almond Sauce (see recipe, below) Toss all the ingredients to combine and let sit for 10 to 20 minutes or more before serving. MAKES 6-8 SIDE-DISH PORTIONS Red Curry Almond Sauce ½ cup almond butter ½ cup water ¼ cup fresh lime juice or rice vinegar 2 tablespoons miso 1 tablespoon minced fresh cilantro 2 tablespoons agave nectar or maple syrup 2 teaspoons Thai red curry paste, or to taste 1 teaspoon onion powder ½ teaspoon garlic powder ½ teaspoon ground ginger Combine all the ingredients in a small mixing bowl or blender. Mix well until smooth. Keeps refrigerated for 2 weeks or frozen for several months. MAKES 1½ CUPS

Coco Rizo Cooler I learned of this combination while traveling and eating my way through Italy (thus the Italiano name), and it proved invaluable during my Spartathlon training and racing. Rice milk is cooling and tastes great, which is often overlooked but in fact a critical factor in race foods. The coconut adds even more taste, as well as another body-cooling substance and a source of quick energy. Chia seeds deliver yet a third flavor, as well as texture and easily digestible protein. The thick, almost gelatinous liquid slides down the most parched throat. For a sweeter drink with more carbohydrates, add 3 or 4 dates or 2 tablespoons maple syrup. 1 cup cooked brown or white rice ½ cup light coconut milk 4 cups water 2 tablespoons agave syrup ½ teaspoon sea salt ½ teaspoon coconut extract 2 tablespoons chia seeds Place the rice, coconut milk, water, agave, salt, and coconut extract in a blender and blend on high for 1 to 2 minutes, until completely smooth. Add the chia seeds and shake. This mixture can be poured into a water bottle for a refreshing drink before, during, or after exercise. MAKES 5 8-OUNCE SERVINGS

The first great secret to the Tarahumara’s endurance and speed and vigorous health was that running and eating were essential parts of their lives. The second great secret—one I try to remember every day—is that while the Tarahumara run to get from point to point, in the process they travel into a zone beyond geography and beyond even the five senses.

As humans, we were meant to move swiftly over the earth. We knew how to run. If we could just return to that state of instinctive bliss, the theory went, we could re-embrace the form and ease we had abandoned and run free from pain, fatigue, and injury. Getting rid of our modern shoes was the suggested first step in this return to jogging Eden.

What I saw in the Tarahumara was a group of people who ran—and ate—the way their ancestors had run and eaten. They depended on food that was grown locally and obtained with some difficulty. They ran with abandon and un-self-consciousness. They ate meat, but they ate it the way generations past ate it—on the rare occasions they could get it. It was a precious commodity, not a staple.

Dealing with physical uncertainty used to be part of life. So did training. We ran toward food and away from predators. We feasted and fasted according to the season. We spent a lot of time walking and napping. Now we sit. We drive and surf on the Internet and watch television. And, naturally, we suffer. A recent study in the American Journal of Epidemiology followed 123,216 subjects over fourteen years and found that men who spent more than 6 hours a day sitting were 17 percent more likely to die during that time than men who sat for less than 3 hours. For women, the increased risk of death was 34 percent. This increased mortality persisted regardless of whether the participants smoked, were overweight, and—this shocked me—regardless of how much they exercised. Humans aren’t built to sit all day. Nor are we built for the kinds of repetitive, small movements that so much of today’s specialized work demands. Our bodies crave big, varied movements that originate at the core of our body. Imbalance comes when we spend all day doing small, repetitive actions like typing, scanning groceries, flipping burgers, or operating a computer mouse. Much of the purpose of structured training, therefore, is compensatory. It’s not so much that we need to learn to run per se, as we need to unlearn bad habits and correct imbalances wrought by the modern lifestyle.

Holy Moly Guacamole Avocados are a great source of healthy, monounsaturated fat, and the jalapeño adds a nice jolt of spice (scrape the seeds out before mincing and use half of the pepper if you can’t take the heat). Noble foods on their own, they combine to create one of mankind’s greatest inventions. It’s certainly one of my favorites. I can’t think of many dinners—and not a single Mexican one—that aren’t improved with a serving of guac. Take a spoonful of this mixture and you’ll agree. For a quick and healthy snack, enjoy on warm corn tortillas. 2 ripe avocados Juice of 2 small limes 1 medium tomato, diced 1 garlic clove, minced 1 jalapeño pepper, seeds left in, minced 10 sprigs fresh cilantro, minced 1 teaspoon sea salt Halve the avocados and scoop out the flesh into a mixing bowl. Squeeze in the lime juice and add the remaining ingredients. Mash with a potato masher or a spoon until semi-smooth and let rest at room temperature for 10 to 20 minutes. MAKES 2½ CUPS, 6–8 SERVINGS

whether you get what you want isn’t what defines you. It’s how you go about your business.

No matter what you do, there are going to be haters out there.

Remember, running is controlled falling.

Incan Quin-Wow! Quinoa (pronounced KEEN-wah) is one of the first grains (technically a seed) humans ever cultivated and used in cooking. It has a dense, earthy flavor and is one of the few grains with all nine essential amino acids, so it’s perfect for a dish like porridge—hearty, basic, and satisfying in an almost primal way. When I learned about quinoa, it helped me appreciate the many ancient foods and cultures that could enrich my life, if only I made room for them. Make it the night before, so you can warm it up to eat before a long morning run. A great mixture of carbs, protein, and fat, this porridge is sweetened with fruit and cinnamon. Replace the vanilla with almond or hazelnut extract for a nutty variation. 1 cup dried quinoa, rinsed and drained 2 cups water 1 cup almond milk or your favorite nondairy milk 1 ripe pear, cored, quartered, and finely sliced, or 1 banana, sliced ¼ cup dried coconut flakes 3 tablespoons Flora Oil 3-6-9 Blend ½ teaspoon sea salt or light miso ½ teaspoon vanilla extract 1½ teaspoons ground cinnamon Garnish: Raisins, apple slices, and chia seeds or your favorite nuts Add the quinoa and water to a medium saucepan. Bring to a boil, reduce the heat to low, and simmer for 15 to 20 minutes, until the water is absorbed and the quinoa turns translucent. Fluff the quinoa with a fork and cool for 5 minutes. Place the quinoa and the remaining ingredients in a blender or food processor and mix for 1 to 2 minutes, until smooth. This porridge can be...

The real story of Pheidippides, according to those same historians, is much better and has a happier ending. It also inspired the modern Spartathlon. The Persian fleet was on a roll. They had plundered their way through the Greek islands, sacked the city-state of Eretria, and then had their sights set on Athens. The Athenians sent a small force, commanded by General Miltiades, to seal off the exits from the Bay of Marathon, named after the ancient Greek word for the fennel that probably grew wild there. The ancient historian Herodotus writes that the Athenian generals dispatched Pheidippides to the great city of Sparta to ask for reinforcements in holding off the much larger invading force. Pheidippides reached Sparta the day after he left Athens, but his plea fell on deaf ears. Although sympathetic to their fellow Greeks’ plight, the religious Spartans were in the middle of a festival to Apollo and could not wage war until the full moon. It must have been a long 152.4 miles back home with the bad news, but luckily Pheidippides had something else to report. While running through the mountains above the ancient city of Tegea (checkpoint 60 of the modern Spartathlon), he had a vision of the nature god, Pan. The son of Hermes, the divine messenger, Pan ruled over shepherds, nymphs, and rustic places. He was a great guy to have on your side in a big battle, because he could induce a wild fear in mortals called “panic.” This god called Pheidippides by name “and bade him ask the...

Unable to wait until the Spartans arrived, the Athenians charged the Persians. The Athenians fought with legendary courage, dividing and conquering the Persian force. Their underdog victory at Marathon is considered the tipping point in the Persian Wars, heralding the golden age of Greece.

“find energy after the fuel is gone.”

I was sympathetic to him and admired his courage and tenacity, but when you have a chance to demoralize a competitor, you take it. I took it.

Kalamata Hummus Trail Wrap This amazingly simple and portable meal and trail snack combines olives from Greece with Mexican tortillas and Middle Eastern hummus. I learned about hummus when I first started reading vegetarian cookbooks and studying world cuisine, and I started making these wraps for my long training runs in the Cascade Mountains. The sesame butter provides a smooth texture, and combines with the chewy tortilla and salty olives to create a nuanced, multilayered meal from a decidedly multinational but very harmonious dish. If you are making this to eat on the trail, you may wish to omit the garlic. 3 cups cooked garbanzo beans 3 tablespoons tahini 2 tablespoons tamari, 2 tablespoons miso, or 2 teaspoons sea salt ¼ cup freshly squeezed lemon or lime juice ½ garlic clove, chopped (optional) 1 teaspoon ground cumin Black pepper ⅛ teaspoon cayenne pepper (optional) 8 flour tortillas Chopped kalamata olives Place the beans, tahini, tamari, lemon juice, garlic, and cumin in a food processor or blender. Process until smooth. Add a small amount of water to keep the mixture moving if needed. Season to taste with black and cayenne pepper. For each wrap, spread a thin layer of hummus on a tortilla and sprinkle some of the olives in a line down the center of the tortilla. Roll the tortilla into a tight wrap and cut into two or three pieces, depending upon the size of the tortillas. Pack the rolls in a small plastic bag and refrigerate overnight so they are ready for the n...

Not all that long ago, weekend joggers would wonder aloud why anyone in the world would ever run a marathon. Many marathoners still raise their eyebrows at the notion of running farther than 26.2 miles. And even among ultramarathoners, there are those who don’t see the point of the 24-hour event. I never saw the point myself until I read Ultramarathon by James Shapiro in 1999.

Carob Chia Pudding I started making this pudding during my first years at the Western States. I knew I would be camping in the mountains and I wanted to have a ready-made protein source after evening training runs and something sweet to complement my dinner. The sweet, chocolate-like flavor comes from the raw carob (if you think you hate carob, you have probably been eating only the roasted variety). After spending time in the Copper Canyon, I added chia seeds to the recipe, which gave it a tapioca-like texture. When people taste this pudding, they can’t believe it contains tofu. 16 ounces silken tofu, drained 3 tablespoons maple syrup 3 tablespoons raw carob powder or cocoa powder 1 teaspoon miso 1 teaspoon vanilla extract 2 tablespoons chia seeds Mint sprigs, for garnish Place the tofu, maple syrup, carob, miso, and vanilla in a blender and blend for 1 to 2 minutes, until smooth. Transfer to a serving bowl and stir in the chia seeds. Refrigerate for 10 to 20 minutes, then serve in small cups or bowls, garnished with the mint. MAKES 4–6 SERVINGS

Smoky Chipotle Refried Beans The Tarahumara eat these beans smeared on corn tortillas. They ate them on our burly 30-mile hike over and down into the Copper Canyon, and they ate them before, during, and after our race, too. At home I eat them with fresh tortillas as a snack or with a plate of chile rice, guacamole, and some salsa on the side for a hearty meal. If you have leftover beans, freeze them for future lunches and dinners. 3 cups dried pinto beans 1 medium white or yellow onion, chopped 2–3 garlic cloves, chopped 1 ½-inch piece dried Kombu seaweed (optional) 1–2 dried whole chipotle peppers or canned chipotles in adobo to taste 1 tablespoon chili powder 2 teaspoons dried epazote (see Note) 1 tablespoon olive oil 1½ teaspoons sea salt Soak the beans in water to cover by 2 inches, 8 hours or overnight. Drain and rinse the beans in a colander a few times, then transfer to a large pot. Add the onion, garlic, seaweed, chipotles, and spices. Add water to cover the beans by 2 inches. Bring to a boil and simmer over medium-low heat for about 1 hour, or until the beans are soft and cooked through. Drain the beans, reserving 4 cups of the liquid. Remove the seaweed. Remove the chiles, or leave one in if spicier beans are desired. Cool the beans for 15 minutes, then place in a food processor along with ½ cup of the liquid and process until smooth. If desired, you may thin the beans with additional cooking liquid. Return the pureed beans to the pot with the olive oil and salt....