Drug Paraphernalia

Spumoni

Traveling tip

Take some ziploc sandwich bags with you when you're traveling, especially to Florida. You can put your ID, hotel room key, and paper money in there, and everything won't get really fucking gross when you go run 5 miles in 85% humidity. 

Duh.

What to wear, 41 deg and humid, 9 mph wind, half-marathon PR edition

2013 Lincoln National Guard Marathon - Half Marathon 2:18:08 (PR!)
Weather: 41 degrees, overcast, humid and cold. 9 mph wind, wind chill 35.


What I wore:
Lululemon Pacebreaker shorts
Mizuno Breath Thermo running crew
Under Armour compression sleeveless undershirt
Mizuno Breath Thermo cap
Nike gloves
Thorlo socks
CEP Calf Compression Sleeves
Hoka One One Bondi B shoes

How it felt: really good. I wore a throw-away polarfleece to the event start, and kept it on until right before the gun sounded. The hat came off within the first two miles, and the gloves by mile 3, but I put the hat on/took it off, as I needed to. I was freezing afterwards, but felt great during the half. Avg heart rate: 160 bpm. The Hokas were amazing to run in. They've saved running for me.

I loved this race, I don't think it could have gone better. Well, OK. I did get a blister on my right Achilles, but really, that's it. :-)

Caesar Dressing

Tastes good, takes about 5 minutes to make. As a rough guesstimate, you need 2 Tbsp dressing per serving.

• 6 Tbsp Olive Oil Mayonnaise
• 3 Tbsp Lemon Juice
• 6 fillets Anchovies, mashed
• 1 Tsp Lea & Perrins Worcestershire Sauce
• 1/3 cup grated Parmesan

Estimated 60 calories per 2 Tbsp serving. The addition of Worcestershire Sauce turns it into something nice, adding some smoothness and depth of flavor.

Things to try: add a pinch of cayenne.

Original source recipe from menshealth.com

What (not) to wear: 24 degrees and clear

Inaugural "SHOW US YOUR CANS" 5k run for the Food Bank of Nebraska at Quarry Oaks Golf Course. Many thanks to Joe Sutter for putting on the event, it was great fun, and reminded me that running in the cold is OK.

Weather: 24 degrees, 7 mph wind

What I wore:
Saucony NMD pants
UnderArmour Metal Cold Gear compression top
Nike Element full-zip hoodie
Brooks Windproof Thermal Boxers
Thick cushion ankle height Thorlo socks
Nike Air Pegasus Shield running shoes
DueNorth Ice and Snow Everyday Traction Aid shoe spikes
Susan Komen pink knit beanie and gloves. Yes, pink.

How it felt: too warm. The UnderArmour top and the Brooks thermal boxers were just too much. The Saucony pants are awesome, even if they're a dog hair magnet, but there's no need for the Brooks thermal boxers too.

So, either Brooks thermal boxers and regular tights, or regular short tights or compression shorts, and the NMD pant. The UnderArmour top is way too much, a better choice would be a Nike Element half-zip under the Nike hoodie. An ear warmer would also be a better choice than a knit hat, again a beanie proved to be far too warm. I skipped the beanie after my warmup run, and was pretty sweaty already by the start. By the finish, I had my jacket unzipped and had sweat running down my face.

The spikes rocked on the snow-packed trails, and the Nike Shield shoes are awesome in the cold and wet. However, the low-cut socks failed when I had to go off trail to pass people and filled my socks with snow.

Core "300" routine

I created this for a friend of mine who asked the question: "I want to run a half-marathon, how do I get fit for running?". Obviously, the answer is "run", but there's more that's needed. When all I did was run, I hurt myself.

This routine is based upon lessons learned, and a lot of visits to the physical therapist.