Review: Hammer Nutrition's Hammer Gel: Peanut Butter

When I hit the trail for last Saturday's Frozen Sasquatch 50K, I did so armed with a few Hammer Gels for fueling. While I just became sponsored four days prior to the race, I've been using Hammer Nutrition's fueling and recovery products for years. A few weeks ago, they sent me a few sample Hammer Gels in a flavor I hadn't had before: Peanut Butter.

Hammer Nutrition is big on science and often, they talk in a language that makes my head spin. You can read a great writeup on Hammer Gels, if you're interested, right here. They really go into the natural ingredients, sodium levels (and why), and the whole "ose" issue with fuels on the market. I highly recommend the article. For me, I love that all the "crud" (saying it nicely) isn't present in Hammer's products. The high fructose corn syrup, high levels of sugars, unnatural ingredients...they just aren't there. Take Heed for example, their electrolyte-replacement drink (that competes with Gatorade). It's extremely bland if you drink it while used to nothing but sugar-packed drinks like PowerAde and Gatorade. Once used to it, it's fine. In fact, nearly all ultra marathons in my neck of the woods supply Heed during the events and maybe Gatorade. I'll never forget sampling my first Heed...I thought it was similar to the mouthwash they give you at the dentist! That was years ago and taste has certainly evolved and gotten better. I'm personally fond of the strawberry. Anyway, the point is that in Heed and in Hammer Gel, you/we get natural ingredients. We also, thanks to not getting overloaded with sugar, don't get the big sugar rush and following crash. We get more of a sustained release which in endurance events, is key both physically and mentally.

I do love myself a good peanut butter and jelly sandwich. Crunchy is my preference. I won't lie, though. I was skeptical about a peanut butter-flavored Hammer Gel and especially trying it for the first time during a race (a common no-no is to try new things on race day). My normal routine during an ultra is to take the Hammer Gel and fold it up in my palm about a mile before I want to take it. The palm is a huge emitter of body heat and on days like Saturday (9 degrees at the start), it's still possible to warm the gel. I much prefer any flavor Hammer Gel heated just slightly. They go down so much easier and with flavors like Apple Cinnamon, it really enhances the flavor. So about 8 miles into Saturday's race, I folded up my peanut butter Hammer Gel and warmed it up and then took it about a mile later. LOVED it! I will say that if you love peanut butter, you'll have no issues with this. It truly tastes like peanut butter. Given that a common staple during ultra marathon events are peanut butter and jelly squares at aid stations, I think Hammer Nutrition inclusion of this flavor is wise and speaks to the athlete and something that has already been accepted over the years. The small amount of heat I provided made it all the smoother, too, and while I still washed it down with some Heed, it really wasn't needed. It was that smooth and easy to swallow.

I also enjoyed Apple Cinnamon and Espresso flavors on Saturday...both great, as well. But, I had never even heard of the peanut butter flavor until a week ago and was pleasantly surprised. For someone who loves the American staple of PB&J, this hit the mark big time.

For your reference, here is the Hammer Gel nutrition label. All Hammer Gels can be viewed here.

M-Cubed for 1.6.2014

M-Cubed (Monday Morning Musings) for January Sixth, Two Thousand Fourteen...a random smattering of thoughts that end up here on Monday morning (or afternoon, in this week's case).

- Holy smokes, it's cold! It's snowing! It's...northeast Ohio in the snow belt! Deep breaths, folks...all we be oooooooo-k. Still, my kids aren't complaining. They scrapped the first two days of school this week before the week even began.

- Recovery Run #2 post-50K went well today. Back home on my country hills, I ventured out, being called crazy as I went, and enjoyed it immensely. It was 11F with a minus 8 windchill and winds gusting to 20mph. I was looking at the forecast of the high tomorrow around zero and windchill down in the minus 20 to minus 30 range and let common sense in...tomorrow I won't run. So, I opted to enjoy the "balmy" minus 8 today and get out there. Glad I did! I got in a hilly 7 and even soaked a bit in the whirlpool afterwards. I'm feeling goooood.

- I was asked on Saturday and I gladly accepted the offer to be interviewed by Trail Runner magazine. They are doing a story this year on the Highlands Sky Trail Run. I hope it really happens and I represent myself and the race well. Pretty honored to be asked.

- Those who know us pretty well know that we've been getting rid of stuff as fast as we can. From the clothes in the closet to a heavy bag in the basement to a weight bench to toys to Christmas decorations to books and the list goes on. I even found out about Amazon.com's trade-in program where they'll take books and electronics and credit your account. Lately, I'm having trouble finding more to get rid of and we're very much ready for the Spring garage sale....BIG 'ol garage sale pile in the basement. Our push towards minimalism has in part been egged on by "The Minimalists." For the most part, I read their Facebook feed and my wife reads some of their blog posts. This year, they are heading out on a FREE tour and stopping in Cleveland on July 7th so we're going. They'll be at the Barking Spider, if you've heard of it. You can read all about the event and reserve your free ticket HERE.

- Throughout my 50K on Saturday, I felt little cuts on the inside of my calves. My socks were 1/4 socks and I was wearing shorts and my Brooks Cascadias were scraping them. The trail was frozen, the Cascadia's tread is pretty distinct and pretty sharp on the edges...well, as sharp as rubber can be when it's below zero, and given the very varied terrain, I kept on scraping them. I didn't think much of it until my little soak today when I looked down. You'd think I was some freaky cutter by the looks of these! No wonder it's been burning!

- Last night, it was just my girls and me and we were looking through Netflix for a good family flick to watch. We found "Johnny." It's from 2010 and about a young boy with leukemia with no family, full of joy, and on a mission. The doctor caring from him is on the other side. His family is recovering from the tragic loss of their son a few years ago. That's enough to tease the movie...now, I just recommend watching it if you're looking for a good, wholesome movie with a great message.

- Gluttony: The Socially Acceptable Sin. (Reference Article here): I highly recommend this article, regardless of your belief structure. Gluttony...in it's simplest form, is the "soul's addiction to excess." Doesn't this sum up America? Look around... Look at the season we just exited. Thanksgiving to Christmas shines the light perfectly on this. So tell me...when is the last time you saw a hearse cruising on down to the cemetery towing a U-Haul? No? No. So why such an addiction with accumulating? NO purchase will ever bring you the amount of joy you think it will. You may have a temporary high but not joy. When you get down to the paragraph talking about the strange "side effect"...that's us. Bingo. So give it a read...maybe make some changes...at least consider it.

- And to end today...a photo bomb of a snow man. Oh yea...oh Mr. Frosty was roadside on my blustery 7 this morning and I just had to stop and snap a pic. You see? You can have joy and smile while running in subzero temperatures....REALLY! :)

Have a great week, everyone!

Post-Sasquatch Musings

Dust has settled, I've refueled (more than once), and I've had some time to process yesterday. (Race Report HERE if you haven't yet read it.) In the meantime, official results have been posted...I'll get to that in a minute. In easy to follow bullet format, if I may:

• I don't follow any training plan, pretty much never stretch, and never set foot in a gym. Running does not define me. I love to run...true...but it's not even in the top 3 of most-important things in my life. I don't really have hobbies, I don't like to read, I don't play video games, and I like to eat. So, it all works out...right?!
• Without a training plan, I simply run for the pure joy of it. This makes many scratch their heads: "So you run with no music? For hours? How boring! I "hate" running! What do you think about?" So in that joy, I tend to never shutter at the weather outside, I wear the right gear to protect myself, and I'm very tuned into my body...AND I LISTEN TO IT! That's my secret to injury-free running and days like yesterday. Looking for a silver bullet? That's it for me.
• One thing I didn't include in my race report was this...omitted really to keep things positive. BUT, I was quite disappointed in those who littered the trail. On my 2nd 25K loop, I really was sickened at the amount of candy wrappers, gel pack tops, paper cups, and other miscellaneous items. I have to assume it was mostly newbies running their first trail race and perhaps are accustomed to the road marathon mentality of "throw your crap on the ground and let the volunteers pick it up." Well, folks...this is a state forest...we're guests...we should leave nothing but footprints and a big 'ol "Thank you!" Not much more. Most running attire has pockets and other compartments with zippers. Also, many carry water bottles that have pockets, etc. on them. There is NO excuse for even a gel packet top to hit that trail. We must be responsible and if you must...STOP, consume, store your gear, then proceed down the trail. OK...rant over.
• Last night, we really enjoyed this locally started franchise called Pies and Pints. Their slogan is "Craft Pizza and Beer." The wait was long but so worth it. We enjoyed a Smoked Gouda and Chicken gourmet pizza. Thin crust, all homemade, and phenomenal ingredients. It just may be the best pizza I have ever had. The great news is that they are opening a new one in Short North in Columbus, Ohio...which I happen to frequent. If you ever get near one, I highly recommend. They have a great, but small, craft beer selection, too.
• After getting up a few times overnight to chug water and use the bathroom, I slept well and just a tad bit achy until I got moving this morning. I felt plenty good enough to hit the road for a recovery run. I headed out after looking at Google Maps to find a residential area near me and headed that direction. No elevation map on that image but soon I found hills that don't exist around home. I ran them all and did everything I could to squeeze that lactic acid right out of my quads. Knees were a bit sore from yesterday but all-in-all, I felt fantastic. Great 5 miles at sunrise...even saw a deer with a couple of antlers.

So the results...yea...I was a bit floored as the update came as I ran this morning. There were 65 finishers yesterday for the 50K...don't know how many started. Out of those 65, I was 15th overall! If you know me, I almost always a middle-of-the-pack to back-half finisher. Then, the age groups were overly simplified. 40 and over and 39 and below. I'm 40 so in the Male 40 and Over group, there were  24 of us...and I was THIRD! Even better, only 9 minutes separated me and 1st place in the group. Collectively, we were 13th, 14th, and 15th overall. So am I happy? Humbled and thankful is how I'd describe my feelings. I really am. As I ran the last two miles yesterday, I recalled how blessed I am for the ability to run, remain injury free, and just for everything surrounding me...then began quietly singing "Amazing Grace". It's a timeless hymn and just brings me peace, especially while pounding the trail en route to the finish. It focused my thoughts, took my mind upward, and served a reminder that it's not about me...it never has been. I run because He has blessed me with that ability. I don't ever want to forget that. Just "running the race set before me" with endurance, perseverance, and a love/yearning for what's next...whatever that may be.

Run Happy, friends...and stay warm out there.

Race Report: Frozen Sasquatch 50K

This 50K marks my 3rd entry into the world of the West Virginia Mountain Trail Runners (WVMTR). I first ran the Highlands Sky 40 Miler last Father's Day weekend then the Trilogy last October. True to form and reputation, the Frozen Sasquatch 50K did not disappoint. (and I did register for my 2nd Highlands Sky just 3 days ago, too.) :)

We have, as a family, become big fans of short trips within 5 or so hours from home for a race. We still vacation, etc., but I simply don't like leaving home for the weekend alone. In some way, we try to make it a family event. Our kids love the pool at hotels, my wife loves to relax poolside and read, and well...I love to run...for hours. This trip was about 3 hours so we came down Friday night with enough time to drive to the start and familiarize ourselves with the logistics of race morning. We even had the pleasure of having dinner with Jamie Summerlin, the Marine who ran across America in 2012 in 100 days. He founded the Operation Welcome Home non-profit in Morgantown, WV and continues to run and raise money for returning warriors. Joining us, too, were good friends of his (mentioned in his book, too..."Freedom Run") Aaron and Sandy Yocum. It was a great night, great fellowship, and great carbs at Olive Garden.

So race morning...check out this weather. 9F and forecasted to rise to 48F. Now how exactly do you dress for that?! However you slice and dice it, you're going to be underdressed early or overdressed late. I decided, after much deliberation, to suffer with shorts, wear a Hammer Nutrition tech tee as a base layer, then my old trusty 5+ year old Mizuno Breathe-Thermo top along with gloves and a headband. My plan was to shed all but the shorts and tech tee after the 25K loop. While uncomfortable at the beginning and first many miles, I was always OK and wouldn't have done anything different.  It was perfect and the temperatures rose as expected with nothing but sun. 41F at my finish time.

The Frozen Sasquatch 50K is held just south of Charleston, WV....the state capital. Many of you have seen the gold dome on the capital if you've every driven I-77 through West Virginia. We stayed in a Hampton Inn south of downtown and only 20min from the start in Kanawha State Forest. Comparing this 50K to the other WVMTR events I've done, it's nothing like them as far as difficulty and technicality. Actually, I wouldn't call any of this trail technical. Single track...yes. Climbs...many...yes. But not technical like the others. In my humble opinion, I think it's a fantastic first 50K for someone. It actually was Jamie's first...which started the whole thing about running across America. (good grief!) The course is two 25K loops and the race does offer that option. This year, they split the field after a few hundred yards to ease the congestion of going up the first climb with 200 runners on single track. Both groups climbed and met up with each other at the top...or near the top. The idea worked so hats off to Mike Dolin, race director, for making that change. As you will see in the graphic below, aid stations are modestly spaced, another reason it's great for a first time 50K. The longest stretch is the first one and all others are under 4 miles....which is quite close in ultra-standards.

Click on image to view larger

The area received a few inches of snow a few days ago. Before that, the trail was dry and leaf-covered. With no snow pack, I expected slippery, powdery conditions on the first loop and muddy areas and leaves on the second...precisely what happened. I opted for a pair of Brooks Cascadias for the added traction of my Pure Grits and they served me well. Overall, there are climbs as the image shows above but runners are rewarded time and time again with sometimes gradual and sometimes steep descents. Sometimes, those are on the single track and other times, on a wide jeep access road. The key to success, in my opinion, is to run that first loop very smartly when it comes to the downhills. You could EASILY trash your quads which would make the second loop miserable...making those beloved downhills nothing but pain...and a disappointing day/finish/recovery. I did my best to do what I preach and think I did a pretty good job. I actually ran many of the uphills which I normally don't do. When I say run, it wasn't a normal-looking run. If you were to see me, you'd swear I had cross-country skis on. I ran but without impact and kept my feet very, very close to the ground. It allowed me to scale the climbs, pass lots of people, yet keep my heart rate under control. I had never tried that exact method until today...and it really worked. I was able to charge on once I reached the top without missing a beat.

Arriving back at the start/finish at 25 kilometers, my time was somewhere around 2:50. I thought I'd finish around 6:30 or slower so I was WAY ahead of schedule...but still feeling good. I shed the outer layer, gloves, and headband in my duffle bag and got the heck out of there...and back up that first climb...alone. I have NEVER run a 50K with a loop course (and there are many) and not passed or been passed or even not seen another runner. Chalk that up as a first for today. I was starting to wonder if I was the only one out there! In the end, I never did see another runner. Given my time, I do think I finished near the front of the pack but I haven't seen the results...that could be part of the reason. The second loop went well and much of the snow was gone on the trail. I had a few near misses with falling hard but never did. I was tired...yes...but not hurt in any way. I should be tired! I mentally kicked that garbage out the door and kept on kickin' it. I do love the layout of the course, especially for me...someone who has never set foot on it. That first loop really let me strategize and mentally destroy the second loop. I couldn't wait to get to that last aid station because I knew a lot of fast switchbacks waited in the last 3.8 miles. Some climbing but a lot of flat and descending trail. I knew a 2:50 doubled would be 5:40. I knew I wasn't doing an even split...or a negative split. Very tough course to do that on...but I did want to get under 6 hours. I knew that on this course, with those climbs, I'd be thrilled with that kind of time. Those last 3.8 miles were fast and I held nothing back. I didn't wear my Garmin so all I could do was leave it all out there and see what the clock read. (that's one way of not managing the clock and instead, giving it your all) In the end, I crossed the finish line in 5hrs, 47min, 49sec. BAM! Mike Dolin was waiting with my finisher's award (branded, by the way!) and a hand shake and a few others of the WVMTR leadership. I mingled for a bit, got a few photos, refueled with some homemade BBQ, took my Hammer Recoverite, and headed on back to the hotel..and the pool. Happy? You better believe it! I'm thrilled. I ran a 50K last August in Aurora, OH (see right sidebar) and it was 10min faster...but that course was nearly flat. To only be 10min slower is awesome. Arrogance aside, I really do feel I am at a peak right now and running very strong. Winter running is absolutely my forte.

So there you have it...#26 is in the books and 53 total marathons and ultra marathons. My next race is another ultra so for a brief time, I'll have 27 marathons and 27 ultras. Sweet! I absolutely recommend this race for your consideration. WVMTR is a class act organization...one reason I joined them a few months back. I can't wait to get down here again for my 2nd Highlands Sky. Here are a few photos I took. Feel free to grab, share, whatever. Click on any one to view full screen.

Pre-race with my love

Pre-race instructions from race director, Mike Dolin

Seconds before the start

These marked the way. SASQUATCH!!!

First Tracks in a New Year

Yesterday early morning as many of you were probably sleeping, the snow fell as a cold front covered the midwest. I awoke later than normal to find a few inches of the white stuff outside...beckoning me out. Given I'm heading to the mountains soon for a race, I just wanted to gingerly wander through 6 miles or so to great the new year. It was a GREAT run...the plows hadn't even been out yet. Something really cool about laying down first tracks even before cars and snow plow trucks. It was my same 'ol route as always...hilly country roads. When I say "I took my time," ... I really did. I went super slow and of course, snapped a few photos along the way. I get the question often, "How do you take your own photos of yourself running?" Well, it's just a free app on my iPhone. As for the "how" and "where is the iPhone sitting?" issues...take a look at the second photo and see if you can guess. There are a few clues in the photo. My wife guessed it on the first guess. Comment on this post to cast your vote! (these photos were taken on the return trip...AFTER a few cars went by and the plow trucks followed in my tracks)

Earlier this evening, a fellow Brooks athlete re-posted his post called "Because We Are Runners." It's a short poem of sorts and one every runner can relate to. I highly recommend taking a minute or so to read it. My wife and I both loved it and appreciated the smile is cast on our faces. Click here to view his post.

Have a great weekend, friends. I'm hoping to bring back a great race report from the West Virginia mountains and hopefully a photo of the Sasquatch!

Run Happy, friends!

Welcome, 2014

I at one point threw around the idea of a month-by-month recap of 2013. I find it's easy to live through and forget our busy lives. Looking at the calendar on the fridge over the last year might just drum up some good (or bad) memories. But that calendar got thrown away already...and so be 2013. Not a bad year, as compared to others in recent memory. Let's see, here...

I'm thankful...

For my health; for a warm home; bills being paid; being back in my Navy uniform on a full time basis; for a new and welcoming church home; healthy and beautiful children; for my bride of 21+ years; for a God who loves me despite my hourly/daily failures yet never leaves me...which simply boggles my mind; for the ability to run...and run for a long time; for sponsorships which lessen the financial needle while doing something I love to do; for eyes open to what's ahead and the willingness to adjust course as necessary; for people who accept me yet know we disagree on fundamental issues.

I struggle...

To know what the next step is supposed to be; in keeping my emotions/feeling inside to lessen the impact of those things on those who I hold closest; in having more than just a few very close relationships; in accepting me...simply (but not so simple); with a very high bar/standard yet not always realistic; many days in finding a reason to get up the next morning; with regrets of the past...seemingly, no amount of prayer will ever cure that; in liking that guy in the mirror; with smiling all too little.

I commit...

To smile more; to pray more and not just for me but for those around me; to look for opportunities to love more, acquire less; to keep looking for things to sell in my home or give away; to keep enjoying the run, no matter what waits out there for me; to not let the trap of social media destroy me; to do a better job at loving those I call closest; to be a better husband; to be the best dad I can be and hug my kids more; help other couples make budgets and stop drowning in debt; to find new reasons for waking up tomorrow...and every day thereafter; to remember this is my only shot at life and to regret not one decision or moment; to realize I will fail and it's how I rebound/recover that will determine my legacy and my impact to those around me.

I know...

There are more people watching than I realize; I am only here on Earth for a moment and where I'm going next...and I am excited for that day; I am capable of great things yet have no idea what they are and when they'll be; I am needed by my kids, even though I often think that's not true; I must raise my children or society will; I matter.

Now...there is fresh snow, thanks to the Lake Erie Snow Machine...and I must run...even if just for a few miles...gotta race in 72.

Happy New Year, Friends....thanks to many of you for being there...even silently. I ask for your prayers in this new year!

A verse I have to remember...and hold close...and commit to memory:

"Keep your life free from love of money, and be content with what you have, for He has said, "I will never leave you nor forsake you." 

Hebrews 13:5 English Standard Version

Race Reports Catalog

This post will be updated as I write "official" race reports as a quick access point to locate current and past race reports for those interested. Newest first by date.

2014


January 4: Frozen Sasquatch 50K

2013 - "I'm back!"

October 11-13: West Virginia Trilogy (50K finish and 50M DNF)
September 2: Cleveland Oktoberfest 5K Bier Run
August 24: Moebius-Green Monster Trail 50K
July 13: Buckeye Trail 50K
June 15: Highlands Sky 40 Mile Trail Run / Public Photo Album
April 28: Forget the PR 50K
April 20: On My Own Two Feet Marathon
March 23: Buzzard Day 50K Trail Run
January 13: Run for Regis 50K Fun Run

2012 -  A new life, a new runner

September 15: YUT-C 50K (no race report)
July 14: Buckeye Trail 50K
June 30: Run Between the Suns 12hr Endurance Run
April 1: Fools 50K

2011 - Afghanistan deployment

September 17: Air Force Marathon (from Afghanistan)

2010 - Injured and Surviving

July 19: Buckeye Trail 50K
March 28: Fools 50K

2009 -  Year of the 100s

November 8: Bobcat Trail Marathon
October 10-11: Oil Creek 100 Mile Trail Run
September 26: Akron Marathon
September 19: YUT-C 50K
August 1-2: Burning River 100 Mile Trail Run
June 6-7: Kettle Moraine 100 Mile Trail Run Part 1 / Part 2
April 5: Inaugural Fools 50K
January 18: Winter BT50K/Run for Regis

2008

December 6: Tecumseh Trail Marathon
November 1: Mountain Masochist 50+ Mile Trail Run
September 27: Akron Marathon
September 20: YUT-C 50K
August 2-3: Burning River 100 (attempt / DNF)
July 19: Summer Buckeye Trail 50K
May 25: Buffalo Marathon
May 3: Green Jewel 100K / Photo Album
April 6: Athens Marathon
January 26: Winter Buckeye Trail 50K

1997 thru 2007: pre-blog and pre-race reports

M-Cubed for 12.30.2013

M-Cubed (Monday Morning Musings) for December Thirtieth, Two Thousand Thirteen...a random smattering of thoughts that end up here on Monday morning.

- Yea, yea, yea...I know. It's Monday afternoon. I've been busy so cut me some slack, will ya? I slept in until 7 today, too...that was like 3 1/2 hours of bonus sleep.

- So it was mid-40s and sunshine over the weekend. I wake up this morning...BAM! 19F and 10F with the wind. It was raining last night, turned to ice, and then to snow this morning. FAT FLAKE SNOW at that...beautiful. I headed out on my last road run of 2013 (trails tomorrow!) and on the way back, I was getting blinded by the fattest flakes of all. Wet, fat flakes. Chock that up as Reason #4,583 why I run outside and #justsaynototreadmills. Here are two photos from today's run.

- Got collision insurance? I sure do. So I'm doing some running around the day after Christmas then went out for lunch on Friday..the 27th. I look back at my car while locking it, I noticed something on the trunk lid. DANGIT! Someone hit me! Upon closer examination, paint was missing and they hit me pretty hard yet didn't hit the bumper which didn't make sense unless you're a big TRUCK! A few calls and today, I visited a local collision repair place to determine the cost of repair and collision vs. comprehensive claim. I have a zero deductible for comp but $500 for collision...crossing fingers for comp! In the end, I can't really sell this being a comp claim...someone most certainly hit me...wait, let me rephrase: some COWARD most certainly hit me and left. Not a note, not anything. No way they didn't feel MY car stop THEIR car/truck/tractor/whatever. So fixed it will be next week upon which time I will shell out 500 bucks. Great, isn't it?! Let me tell ya...this hurts more when you have the title in hand and own the car outright. That's my baby! (not the bank's!)

- 2013: Well, it's not like 2011 where I wanted to drop an atom bomb on it...2013 hasn't been too shabby. 2012 was a year where we travelled a LOT. In 2013, we did much less. I ran less races, too, but ironically, I'm going to have my highest mileage year EVER and this month will be my highest month EVER...even higher than my peak training for my 100-milers back in 2009. With one run to go this month, I'm at 224.9 miles and for the year, I sit at 2,062 miles. Tomorrow will hold a muddy, trail 8 or 10 with friends on Buckeye Trail...but no decimals!!! #runnersOCD Pretty happy and injury-free!

- Thrilled to be starting 2014 with both Brooks and Hammer Nutrition. I picked up a skull cap and a long sleeve tech tee from Hammer so I can begin promoting the brand at races like the one this Saturday. I took both for a test run today, especially since most hats don't fit over my big head. Test passed!

- I saw a headline today (click here to view) about how the violence may increase from the insurgents when the U.S. withdraws from Afghanistan next year. MAY?! For those who have asked me my opinion since I'm in the military and did take a "vacation" to Afghanistan in 2011, I have said for years that when we leave there, the Taliban will take it back over...just like they did when the Soviets left a few decades back. You see...Afghanistan's chief crop is opium poppy...and on the globe, they are the #1 exporter of it. MONEY and lots of it. Money to control the poor and uneducated of Afghanistan, money to build bombs, money to buy weapons, money to inflict terror to the "infidels" of the world, all in the name of their (g)od and religion. So yea...they are going to rule that country when we leave and you know what? There is NOTHING we can do about it. That is why I support a full withdrawal of every troop, airman, sailor, and Marine from Afghanistan. Shedding U.S. blood in a war that has the same outcome, regardless of our involvement is tough to support. That does NOT mean I don't support my country and Commander in Chief. If they ordered me to go again....I'd go. No questions asked. But as a human being, citizen of the U.S., and service member whose heart aches every time one of our own dies...I say "BRING THEM HOME....NOW."

Enjoy your last few days and hours of 2013. The clock's not stoppin' so regret nothing, make a difference, and choose to bless someday today and often in 2014!

Winding Down 2013

Winding down 2013, it's going out well. Over the past week, I've passed up 2000 miles and 200 miles for the month and still going. As it stands today, 2013 will be a banner year...not for race accomplishments, per se, but from the vantage point of miles covered, being injury free, and running purely for the joy of running. I'm quite happy with that. It's such a backwards way of the mainstream running world, in my opinion. So many people are wrapped up in training schedules, pace of their runs, how well they place, etc. I'm NOT saying those are necessarily bad things at all...that was me for YEARS. But for me personally, it's just not that important to me anymore. I do love races, I do love competition, and I have a pretty well padded 2014 schedule, but it doesn't rule me. Make sense? Anyway, I posted on Facebook last night about this topic and a good friend and fellow Navy lieutenant posed the question: "How do I stay injury free and log all of the miles?" I actually had a tough time answering that question and scratched my head a bit...perplexed by what the answer really is. Here is my response and maybe it'll help explain where I'm coming from here:

So 2013...about to end quite well and 2014 will start awesome, too, as a 50K is a mere 6 days away, down in the mountains of West Virginia once again. Before that, though, the Highlands Sky 40 Miler registration opens up on January 1st. I'm absolutely returning to that race next year over Father's Day weekend. They just opened the new lodge for my family and after my experience in 2013, another trip is certainly warranted. Details Here.

Yesterday, I hosted my annual WaterFalls Group Run. 7 years ago, I started it with 7-10 fellow runners as a way to celebrate 2007 and kick off 2008 by seeing the 3 main waterfalls of the Cuyahoga Valley National Park and just having fun. We also stopped for photos at each waterfall. Well, it's grown a bit and 300 +/- 100 runners showed up yesterday. I didn't run for the first time, though, because I was a one-man show and did a joint collection for charity. I collected used shoes to be donated to those in need and also filled my wife's SUV up with food and household goods for the Freedom House, a veterans homeless transitional home in Kent, OH. They house 14 men at a time who show up with nothing. I took the full load of goods and nearly $500 in cash straight there and the men helped me offload the goods. That absolutely made my day! ALL worth it! The rest of the day, I was sent photo after photo of the waterfalls run. It absolutely lived up to the reason it exists. Hundreds of smiles and breathtaking waterfalls. You can see them all here at the public Facebook page: http://facebook.com/waterfallsrun. Next year's date is set for December 27, 2014!

More good running news this past week came from Brooks. Looks like I'll continue my journey with them via sponsorship for a 5th straight year but now under the umbrella of "Brooks Fanatics" vs "Brooks ID." They have done some reorganizing within the sponsorship realm and the ID program has been GREATLY reduced in size and is reserved only for coaches and the elite. I'm honored to be a part of the Brooks Family yet again and excited to begin year #1 with Hammer Nutrition. Got my gear, got my fuel...ready to race!

Have a fantastic last few days of 2013, friends. Whatever you do today, make it count and bless someone around you.

M-Cubed for Christmas Eve Eve 2013

M-Cubed (Monday Morning Musings) for December Twenty-Third, Two Thousand Thirteen...a random smattering of thoughts that end up here on Monday morning.

- Snow pack for the last month...nothing but green out our door today. We've had torrential downpours, flooding warnings, and 60F weather in the past few days but it's over now. Big temperature drop overnight and heading down into the teens by tomorrow...but less than 50% chance for a White Christmas. Yesterday, I headed out for a recovery run from Saturday's 30 and this greeted me on my everyday route:

Pardon the poor pre-sunrise quality but that's a driveway to the left and the road I ran through on the right...the rest farmland.

- When I woke up yesterday, it would make sense to the everyday common-sense person to rest after 7+ hours on muddy trails on Saturday. Ironically, though, I had a smashing run. I headed out on legs that said "Stay in bed." and within a mile, I was cruising at a faster-than-normal pace on my regular hilly route. I felt amazing..and actually ached more walking around the house. Note to self?: "Just Run." Today, though...heeding my own advice and resting so I can truly repair and get stronger. Lots of water intake today, too.

- I took some drastic steps within my own social media sphere yesterday...cutting about 100 "friends" that I've been connected to for some time..mostly runners. Like I said on there, I really dislike the term "unfriend"..seems so cold and heartless. While running on Saturday, I ran with a friend who has never stepped into the social media world and guess what...he lives and enjoys life just fine! The thought of that is very attractive to me. HOWEVER, there are some parts of my life (e.g. church, running events, marriage events) where I use Facebook to communicate heavily...so in a sense, I do "need" it which is my own doing. But, I have found that much of the other chatter out there really creates a distraction for me that I don't need in my life and is sort of a "fun sucker" or "life sucker" for me. Hard to explain... Anyway, I know I ticked some folks off yesterday and for that, I'm sorry. This is a boundary in my life that I've needed to erect for awhile. The first step was recognizing and stating the problem and its negative effect on my life and then acting on it to remove it. Kinda like ripping off a scab..and I don't think I'm done, either. I do feel better, though, and have no regrets.

- I've been watching videos lately on a website called "I Am Second." In a nutshell, they are testimonies from folks you've never heard of to testimonies from the Duck Dynasty family, Steven Baldwin, the former lead guitarist of Korn, Governor Mike Huckabee, and even this former prostitute. I watched Annie's story yesterday....wow. It was the first one where I nearly cried for her. Incredibly bad background that she talks about in detail and where it led her. I highly recommend it but I caution you against watching with kids around...not appropriate. Most of their videos are fine but this one is a bit raw. Bottom Line: If you ever think you've screwed up so bad that there is no hope for you...you're wrong. Here's Annie's story: http://www.iamsecond.com/seconds/annie-lobert/

- Last year, I became a big fan of Skillet...a pretty loud Christian band you may have heard of. On an annual basis, typically in the Top 3 in sales and popularity across ALL spectrums of music...on the planet. You don't think "Oh...a Christian band" when you see or hear them. They'll tour Christian music festivals but then tour with the Carnival of Madness as well with their secular brethren. In 2014, they are not attending the Alive Festival as I had hoped here in Ohio but I heard last week that they are going to be in Cleveland with Third Day, Mandisa and others in March so when tickets went on sale on Friday at 10am, I snatched up two tickets..very good tickets at that! My daughter and I will enjoy a date night of dinner and a concert...really looking forward to it! (and the flame throwers, too) :) Tickets Here!

- This past week I typed up a rant for Facebook then deleted it. I have been letting the fact that people replace "Merry Christmas" with "Happy Holidays" yet don't ever say "Happy Holidays" for New Years, St. Patty's Day, Easter, Thanksgiving, Father's Day, and every single other holiday out there. Christmas has a huge impact on so much: work schedules, the retail industry, travel, parties, food, Christmas tree industry, presents, and the list goes on and on...yet so many "re-name" it...all in the name of political correctness or whatever. After I typed up my rant...I deleted it. What I knew would happen would be a lashing from others about the roots of the holiday and how nearly all of it is rooted in pagan traditions...and that's true! I wasn't up for the fight...but then my pastor wrote a blog about it the next day and said it so well...and non-offensively at that. So with that, here it is. Such a well-researched post and laying out of the facts...very pagan ones at that but gets to the crux of why Christmas is so important. Here it is.

- The following video is a sort-of flash mob. Regardless, it's one I encourage you to watch. It happened in Boston this past week and is best viewed with your speakers turned to the max...especially near the end. Incredible power in this! Enjoy...and a very Merry Christmas Eve Eve to you and yours!