Eat and Run: My Unlikely Journey to Ultramarathon Greatness

by Scott Jurek

Rice Milk 1 cup cooked brown or white rice 4 cups water ⅛ teaspoon sea salt 1 tablespoon sunflower oil (optional) Combine the rice, water, and salt in a blender. If you want a creamier milk, add the oil. Blend on high for 1 to 2 minutes, until smooth. Pour into a container, cover, and refrigerate. Rice milk will keep for 4 to 5 days. MAKES 5 CUPS

Lentil-Mushroom Burgers For any reluctant vegan who worries that nothing will ever replace the taste or texture of a juicy beef patty, consider the lentil burger. It might not matter so much that lentils are an excellent source of protein, that they are one of the fastest-cooking legumes, or that they are consumed in large quantities all over Europe, Asia, and Africa (even Idaho!). What will impress you is how tender, juicy, and “meaty” they taste. I grew up grilling over campfires, and I know burgers. These are as delicious as they come. Sometimes I’ll even take a few patties with me on long training runs and races. 1 cup dried green lentils (2¼ cups cooked) 2¼ cups water 1 teaspoon dried parsley ¼ teaspoon black pepper 3 garlic cloves, minced 1¼ cups finely chopped onion ¾ cup finely chopped walnuts 2 cups fine bread crumbs (see Note) ½ cup ground flax seed (flax seed meal) 3 cups finely chopped mushrooms 1½ cups destemmed, finely chopped kale, spinach, or winter greens 2 tablespoons coconut oil or olive oil 3 tablespoons balsamic vinegar 2 tablespoons Dijon mustard 2 tablespoons nutritional yeast 1 teaspoon sea salt ½ teaspoon black pepper ½ teaspoon paprika In a small pot, bring the lentils, water, parsley, 1 garlic clove, and ¼ cup of the onion to a boil. Reduce heat and simmer, partially covered, for 35 to 40 minutes, until the water is absorbed and the lentils are soft. While ...

NOTE: To make the bread crumbs, you’ll need about half of a loaf of day-old bread (I use Ezekiel 4:9). Slice the bread, then tear or cut into 2- to 3-inch pieces and chop in a food processor for 1 to 2 minutes, until a fine crumb results. The walnuts can also be chopped in the food processor with the bread.

“Buttery” Omega Popcorn Who says vegans can’t have fun or that ultrarunners don’t like to kick back? Certainly not me. I ate a lot of junk food in college, and an evening with a bowl of this popcorn takes me back to those enjoyable evenings—without the junk or guilt. All popcorn is fun and flavorful. With this version, you’re getting essential fatty acids and B vitamins as well. The Udo’s Oil makes it taste buttery. ½ cup unpopped popcorn 2–3 tablespoons Flora Oil 3-6-9 Blend 1 teaspoon sea salt 3–4 tablespoons nutritional yeast Using an air popper, pop the popcorn into a large mixing bowl. Sprinkle the popcorn with the oil, salt, and nutritional yeast to taste, mixing thoroughly. MAKES 4 SERVINGS

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 2½ 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 vegg...

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, sweetene...

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

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

And the nuns taught us that blind ambition provided a clear path to dubious behavior, so I knew the answer to Jesus’ question, “For what profit is it to a man if he gains the whole world, and loses his soul?” The point was living with grace, decency, and attention to the world, and breaking free of the artificial constructs in your own life. I know all that now. I sensed it then.

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

Tamari-Lime Tempeh and Brown Rice The big concern I hear from people about a plant-based diet is difficulty. It takes too long. It requires too much focus. For those folks I make this dish, which—if you cook the rice beforehand—you can have on the table in less than 20 minutes. The brown rice gives the dish a nutty texture and provides essential amino acids. Tempeh contains 3 grams of protein for every gram of fat, which makes it one of the leanest, most protein-heavy of the soy products (which was invaluable when I was cranking up my training, looking for more protein). Better, it’s fermented and easily digestible, even for people who have trouble with most soy products. 4 cups uncooked brown rice 2¾ cups water 1 teaspoon coconut or olive oil 8–12 ounces tempeh, sliced ⅛- to ¼-inch thick Juice of 1 lime or lemon 1 tablespoon tamari or shoyu mixed with 1 tablespoon water Red Curry Almond Sauce (see recipe, page 122) Add the brown rice and water to a pot and bring to a boil. Simmer over low heat for 30 to 40 minutes, until the water evaporates and the rice is tender. Fluff with a fork and cool. Coat a large skillet with the oil and heat over medium-low heat until a drop of water sizzles when it hits the pan. Saute the tempeh for 3 to 5 minutes on each side, until lightly browned. Remove from the heat. Squeeze the lime or lemon over the tempeh and sprinkle with the tamari or shoyu. For each serving, place a cup of brown rice on a plate ...

If you’re an athlete and you’re fortunate, you’ve felt it. Being “in the zone,” tasting satori—the sudden, Zen-like clarity that comes when you least expect it, often when your body is pushed to the limit.

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

Racing flats and minimal shoes provide the best of both worlds: comfort and performance.

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

Strawburst Anti-Inflammatory Smoothie I have always shied away from using pharmaceutical agents like ibuprofen to treat pain and swelling, so it’s natural that I have experimented with natural anti-inflammatories. When I sprained my ankle days before the 2007 Hardrock, my experiments took on a new urgency. This smoothie combines the anti-inflammatory ingredients of pineapple (bromelaine), ginger, turmeric, and Flora Oil (omega-3 fatty acids). It’s a great daily postworkout drink, soothing aching muscles, and a terrific addition to your regular meals before your run on a long training day. It has a fruity, sweet taste like Starburst candy and is loaded with healthy fats as well as carbohydrates and protein. The miso replaces the salt and electrolytes lost in sweat. In Japan, miso is viewed as an endurance-booster. Edamame provides an extra whole-food protein boost. Fresh turmeric root can be found in the produce section of natural foods stores. You will need a high-powered blender to process the roots. If you don’t have one, opt for the dried turmeric and ginger. 2 cups water 1 banana 1 cup frozen or fresh strawberries ½ cup frozen mango ½ cup frozen pineapple ½ cup frozen shelled edamame ¼ cup dried coconut flakes 3 tablespoons Flora Oil 3-6-9 Blend 1 tablespoon plant protein powder (brown rice, pea, etc.) 1½ teaspoons miso 1 1-inch piece turmeric root, chopped, or teaspoon ground turmeric 1 1-inch piece ginger root,...

The most famous long-distance race with a Greek origin is the marathon, which celebrates the arduous journey of the messenger who ran from Marathon to Athens, a distance of 26.2 miles, to announce Greece’s victory over the Persians in 490 B.C.; he then dropped dead from exhaustion.

the same reason you ran as a child—for enjoyment. Take your watch off. Run in your jeans. Run with a dog (does he seem worried?). Run with someone older or younger, and you’ll see running, and the world, differently. I know I have.

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 refri...

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

The great Yiannis Kouros—who holds the world record of 180 miles at 24 hours on the road—has spoken and written of looking down on himself as he ran.

Xocolatl (SHOCK-o-laht) Energy Balls A good meal—like a good story—deserves a satisfying ending. After working on this one for years, I think I finally perfected it. The natural caffeine in the raw cacao nibs delivers a jolt, and the subtle blend of chili flakes and cinnamon will gratify the most demanding dessert lover. It’s a tasty treat and an energy boost, perfect for after-dinner relaxation or on a long run. Mesquite powder was first used by native people, including the Shoshone of Death Valley. You can find it in natural food stores in the raw section or online. It can be omitted, but it adds a subtle sweetness and robust finish. ½ cup raw cacao nibs ½ cup raw cashews 8 medium dates 1 teaspoon mesquite powder ¼ teaspoon ground cinnamon ½ teaspoon raw vanilla powder or extract ¼ teaspoon crushed red pepper flakes ⅛ teaspoon sea salt 1½ teaspoons raw coconut oil (warmed to liquid consistency) Combine all the ingredients except the coconut oil in a food processor and process for 3 to 5 minutes until chopped to a fine consistency. Transfer the mixture to a mixing bowl. Add the melted coconut oil and stir until well combined. Form into 1-inch round balls and place on waxed paper. Refrigerate for 15 to 20 minutes, then transfer to an airtight container. The balls will keep for 2 weeks, refrigerated. MAKES ONE DOZEN 1-INCH BALLS

SCOTT JUREK is a world-renowned ultramarathon champion who trains and races on a vegan diet.