Refrigeration Unit Not Found

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I don’t use Strava, and it looks like more people use it for biking than running, but this is interesting. A heat map of where people all over bike and/or run, making it easy to find new places to exercise.

100 million rides and runs, 220 billion data points visualizing the best roads and trails worldwide.

Source: Strava Global Heatmap

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I hate running in the cold. Can’t stand it. I would rather run when it’s 100° outside and 90% humidity, with sweat in my eyes and a grimace on my face. I’ll take the heat, and you can have the cold. Hate hate hate. (I’m using the word hate here about running in the cold.)

Barnesville Railroad TracksThe only problem is, I love running in the snow.

First off, it’s just pretty. Everything has a little white toupee on it. Except the ground, of course, which has on a big white blanket. Everything looks familiar, but strange. If you have right running spot, or are really eager, you get to be the first person putting down tracks.

And it’s hard work. Every step is an adventure, because you’re just always a second away from having your feet slide out from under you, and if the snow is a little crusty, you never know just how far your foot is going to sink into it before it finds something solid to push-off on. In that way, it’s like running on a sandy beach. (In every other way, it’s exactly not like running on the beach.) With every step being a struggle just to stay vertical, snow makes you check your pace-minding lizard brain’s ego and focus on the effort.

Today was a great day to start training for the year, because it was about 40º outside, so close to being warm enough to wear shorts, and there was a nice layer of snow covering the old railroad tracks between Barnesville and Baileys Mills. I knew I wouldn’t be the first set of tracks, but there wouldn’t be many.

Out the door, and into the woods.

The plan was to take a six-mile run, with the three out miles (all of which are downhill) being at a leisurely pace, and the three in miles (all uphill, naturally) at a half marathon effort. Plans changed quickly, though, when the ‘leisurely’ pace of 10:15 for the first mile had me puffing like steam engine. Four inches of crusty snow were having its way with me. Egos were checked, executive decisions were made, and the out section became the hard effort portion, finished at an average pace of 10:31 and feeling hard-worked, but great. No problem, turn around, and ease your way home.

Mile four? 13:08 and swearing off running for the rest of my life. Mile five? 13:38 and wondering if this hill is ever going to end. Mile six checked in at a trudging 14:06, for a section average of 13:37, and an overall run average of 12:04. Legs ached, lungs burned, and despite my best efforts, egos were a bit bruised.

But running is like that, sometimes. “Man, it feels so good to be training again!” can quickly turn into “what in the name of everything holy am I doing?” You keep pushing, you keep grinding, and you keep looking for the little wins. Today, that win came in looking back to the first training session of last year.

February 4th, 2014: 5 miles, 12:08 average pace. A mile shorter, and four seconds per mile slower, than today’s run. And just like that, it suddenly felt good to be training again.


I’m still getting together my racing schedule for the year, but I know that I’m going to do the Ogden Half Marathon Classic in Wheeling, West Virginia again this year. The 29th Street Hill is a bit like fighting a kraken: it is a two-mile, 600-foot climb that never seems to end. (Seriously, go over to and check out the elevation profile. It’s a monster.) To say that the climb absolutely stinks is like saying that a giraffe is a bit tall, but the crowd at the top in Bethlehem makes it worth while. Those people are awesome.

I’m also planning on tackling the Columbus Marathon again in the fall. Arch City kicked me squarely in the hindquarters last year, and yet it was such an amazing experience that I still haven’t been able to put it into words. Maybe some day.

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This year for Christmas I thought I’d take a swing at a Columbus hopped Christmas IPA, flavored with walnut infused bourbon, cinnamon, and nutmeg. With any luck, they’ll be ready just in time for the family Christmas party. Here’s the recipe.


Grain Bill



Other Ingredients


Place walnuts into a clean jar, cover with the bourbon, and seal. Set aside for bottling.

Mash & Sparge

Bring 14 quarts of strike water to 163º F. Mash all grains for 60 minutes at 153º F. First runnings will be approximately 11 quarts. Sparge with 7 quarts for 20 minutes at 163º F. Total pre-boil volume will be 4 ½ gallons.


Boil for 60 minutes following this addition schedule:

Cool, Test & Pitch

Cool wort to 75º F, take OG measurement, and pitch yeast. Final volume should be 3 gallons.


Date Gravity Notes
11/09/2014 1.061 72% efficiency
11/16/2014 1.018 Racked to secondary
 12/7/2014 1.016 Secondary Complete. 5.6% ABV


Additional Ingredients

Strain the bourbon through a fine mesh filter and into a medium sauce pan. Add ground cinnamon, priming sugar, and water. Boil and cool to 70º F. Mix in with beer and bottle.

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Ice BathUp until today, I had never taken an ice bath. They seemed so, well, cold. So what if they help you recover? They are cold. All that ice bath abstaining ended today.

Next Saturday I’m running in the Parkersburg Half Marathon. So this week, to give myself a bit of rest in general and as a taper for the half marathon, I’m taking a slight break in my training for the Columbus Marathon, dropping my mileage a bit and letting the legs get rested. But, as the week wore on, my legs didn’t seem to be feeling much better than typical. In fact, they felt heavier than usual the longer the runs went on. Time for drastic measures.

As far as I can tell from my short experience, ice baths have five unique stages:

  1. The ‘Good Idea’ Stage: From the time you decide to take an ice bath until the point where you sit down in the ice bath, freezing your keister off sounds like it might be something you want to do. So you dump a freezer full of ice into the tub, fill it halfway up with water, and sit down.
  2. The ‘Bad Words’ Stage: If sitting down in a tub full of ice wasn’t enough of an indication that the ‘Good Idea’ stage had ended, the deep inhale followed by the ‘Ahhhh!’ will reassure that you are now in the ‘Bad Words’ stage. You might not actually say any bad words, but, trust me, you’ll think them. Consequently, this seems to be the shortest stage, but if feels like the longest stage.
  3. The ‘That Kinda Hurts’ Stage: It doesn’t take much time to start getting used to the cold. After a couple of minutes, it transitions from feeling cold to sort of hurting. Kind of a slight burning or prickly feeling that, even though it doesn’t hurt enough to make you want to get out of the tub, it isn’t comfortable, either.
  4. The ‘I’m Not Sure This Is Working’ Stage: Now fully used to the cold and no longer really hurting, your legs start to feel about like they did before you sat down: sore and a little tired. Almost there.
  5. The ‘I Can’t Feel My Legs’ Stage: Before you know it, you are suddenly aware that everything below the water line is completely numb, and it’s time to get out and enjoy your newly refreshed legs.

I’m not about an hour removed and have warmed back up again, and the legs do feel better than they did before the run, so I’m guessing that the ice bath was a success. Depending on how the legs feel tomorrow, I might have to take them more often.

As I mentioned earlier, the road to Columbus runs through Parkersburg next weekend, and we are quickly approaching the 70-day mark before my first marathon. The Columbus Marathon benefits Nationwide Children’s Hospital in Columbus, and I am honored to be helping fund-raise as a Children’s Champion with a personal fund-raising goal of $1,000. Anyone that would like to help me can donate directly to Nationwide Children’s Hospital on my fund-raising page or, if you prefer to mail in a check, you can download a donation form.

No donation is too small; many hands make light work.

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Back to racing this morning at the Hospice of Guernsey Flamingo Run in Cambridge. This was the first year for this event, I think, but they put together a really nice event.

Basically the entire route was small rolling hills, nothing super steep, but you just constantly had to be thinking about them. The biggest of the hills (both in distance and steepness) were over the first mile of the course, first down, then back up out of the valley. The portion through Northwood Cemetery was mostly flat, but winding back and forth between St. Louis and Portland Avenues made for climbing the same hill a couple times on adjacent streets. After making its way back to the park, the course went up a short but steep hill and back into the park for the finish.

Flamingo Run 5K 2014Final time for me was 23:50, good for a new PR and 1st in my age group, so that was pretty cool. All the proceeds for the run went to help out Hospice of Guernsey and the great work they do, and that was very cool. The event was also the first one that both Mom and I participated in, and that was absolutely awesome!

I’ll be finishing up the weekend with a 14-mile long run tomorrow, the last long before the Parkersburg News & Sentinel Half Marathon on the 16th. Going to be tough to wait two weeks for that one.

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I haven’t posted for a couple of weeks on my running progress. Even though I only ran a race in two consecutive weeks, it has felt odd not racing the last couple. It has made a big difference in my long Sunday runs, making them faster and easier to complete.

I have noticed something funny when looking at the mile splits for my long runs recently, an anomaly I call The Feeling Bad for Myself Mile. I thought at first that it was just because I was overworking myself with races the day before long runs, but it’s continued even without races. The run over the weekend was a great example. Twelve miles, averaging 9:09 overall, with the slowest mile checking in at 9:18…

Except for The Feeling Bad for Myself Mile. 10:12 for that one.

I was grumpy, I was hot, and all the fun has gone out of running. Each week, right smack in the middle, there’s a mile that is horribly off the pace. Just awful. Bad bad bad, and that ain’t good.

I’m not sure if I should be alarmed by this or not. I seem to come back strong after The Feeling Bad for Myself Mile; before it I averaged 9:09, right on pace, but after it, I averaged 8:56 and felt good. Guess I’ll just have to watch out for it in the future, and get over it.

Going racing again this weekend at the Hospice of Guernsey’s Flamingo Run in Cambridge, and then a 14-mile long run on Sunday, just for fun. Don’t forget that I’m raising money for the Nationwide Children’s Hospital in Columbus. Tell all your friends. You can give at or by downloading a donation form and mailing it in.

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Credit CardsTo the person who stole my debit cart information:

Hi. Yea, I know we really don’t know each other, but I thought I would write you anyway.

Actually, that’s not entirely true. You, after all, know a bit about me, like the numbers on the debit card that, up until about 9:00 AM this morning, was attached to my checking account. I know that you came about this information illegally. But, beyond that, we are strangers.

I can infer some things about you, though. Say, for instance, that after you managed to discover my account information, you tried to buy groceries. That would suggest that you needed the food for yourself, or quite possibly your family. I guess I could have understood that. I’ve never been in that situation, where stealing would be the difference between the people I love eating or not, so I wouldn’t have been too quick to judge. Don’t get me wrong, it still wouldn’t have made it right, but I guess I would have got it.

But you didn’t try to buy groceries, did you. Nope. Movie tickets. From various sellers across the nation. Perhaps your family was starved for entertainment?

Well, it didn’t work out, did it? My bank’s processor blocked each attempt. Given that I live in none of California, New York, Maryland, or Florida, you didn’t make it all that hard for them. They were able to block all the attempts at the pre-authorized state and prevent you from dancing the Fandango with my money.

So, what did it cost me really? $10 for a new card. In all fairness, the old one had started to not be swipe-able on occasion, and I was planning on getting a replacement one soon anyway. Half a day of productivity while I got it sorted out; I’ll just work a few hours longer the rest of the week. The inconvenience of not being able to use my money until the pre-authorizations drop back off of the account; that should happen tomorrow, maybe the next. It really didn’t cost me anything. That’s probably why I’m not even angry about it.

Honestly, I feel sorry for you.

One of the characteristics my parents installed in me, and in my brothers, was hard work. It wasn’t a lecture lesson; there were no ‘you will work hard’ speeches. Mom and Dad worked hard, and I guess it just never occurred to us to be anything but hard workers. It’s just how it was. The pride in a job well done was reward enough for the hard work.

I worry that you will never feel that.

I doubt that I’ll ever know who you are, or if you will ever have to answer for the attempted theft of my money. I don’t even care. I just hope that, someday down the road, you’ll do something really awesome, and really work hard and earn it legally. Then you’ll turn around and see the thing you’ve done, and know that feeling of pride in a job well done.

If you do, you’ll never want to steal anything again.

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Ohio Hills Folk Festival 5KSo, I’m 99 days out from the Columbus Marathon, one for each of Jay-Z’s problems, and decided to run my second ‘on a whim’ race in two weeks, the Ohio Hills Folk Festival 5K. Hard to not run a race that’s less than a 15-minute drive from the house.

The race didn’t start until 9:00 AM, so by the time that the gun when off, it was getting close to 80°. Combine that with some pretty high humidity, and the course zapped my energy pretty quick. The first mile out I completed in 7:40, which I am pleased with, given that it’s just under my current 5K PR pace and the mile included a .35 mile, 2.5% grade climb as the path went out of Quaker City.

Around two miles of the run were out in the country, which was a really nice change of scenery. Mile two was all out among the hay fields, and the road turned from sealed to loose gravel. That, combined with the rising temperatures slowed me down significantly; I huffed and puffed through a 8:16 second mile. I was able to pick the pace up just slightly for the last 1.1 miles, but only to a 8:12 pace. Overall, I finished in 24:57, just over a minute slower than last week’s time, but that was good enough for 2nd in my age group. First in my group was just 13 seconds ahead of me, but I just couldn’t catch him, despite chasing him the whole second half of the course.

So, two races in two weeks. That’s the first time I’ve done that since taking up running again. The legs are tired. Seeing as how both races were last-minute, “Hey, I’m going to do that!” races, I’ve decided to lay out the events I’m going to run between now and Columbus and stick to only running those races. Otherwise, I’ll end up running every weekend and will be too tired to train properly on my long runs. I’m going to run the Flamingo Run 5K  in August and the Pumpkin Run 5K in September. I’m going to run the News & Sentinel Half Marathon in August as well, but I’m going to work that in to be the long run for the week. Hoping to finish the half at 9:00 per mile. That would be a huge improvement over my Ogden Half time, but it also looks like a much flatter course. (29th Street Hill was demoralizing.) We’ll see where I am when we get there.

Don’t forget that I’m a Children’s Champion for the Nationwide Children’s Hospital Columbus Marathon, and I’m trying to raise $1,000. Anything you could donate would be awesome. (Go to to donate, or download a mail-in form.)

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FlagsHope everyone is having a safe and happy 4th of July weekend. More fireworks!

I took Saturday morning to head down to Marietta to run in the Mercer’s Military Benefit 5K Run/Walk at Indian Acres Park. It was a first year event with all the proceeds going to the Wounded Warrior Project.

I started off the day by tripping over my shoe lace and skinning my knee. Good way to warm up. It’s my own fault; my toe caught in the loop of my lace. Lesson learned. Tuck in your shoe laces before you start running.

It was a small race, with only 50 or so of us there, but it was a really nice little event. The course was almost entirely on the bike path that runs along the banks of the Muskingum River. The difference between the lowest and highest points was only about 30 feet, so it was flat and fast.

So fast, in fact, that I was able to knock almost 30 seconds off of my previous best 5K pace, finishing up at 23:52.

Had a chance to talk to the race director, Brian of ZkFitness, and he said that they planned on having the race again next year. Fun little event that I definitely want to go back to next year.

That’s my racing for this month. Looking at possibly three more before the Columbus Marathon: the Debbie Green 5K and the Parkersburg News and Sentinel Half Marathon, both in August, and the Pumpkin Run in September.

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