Dec 19, 2013

Honey Badger Don't Care - 5, Running in 10 - 20F




Blocking air flow down your neck hole is the secret to staying warm as temp slides under 20F.  A neck gaiter, balaclava or Insane Clown Posse mask will get the job done.  They prevent body heat from venting and retard icy wind infiltration.


Neck gaiter pulled high, forget about breathing:


Balaclava/burglar mask:



Insane Clown Posse mask, female runners don't wave back with this on:


I like a balaclava and hat:



For a 10 - 20F run, combine a medium base layer:



+ Plus + 

Running pants
Second long sleeve wicking shirt or thin fleece
Nylon jacket with zippers and vents
Heavy mittens or two layers of thin gloves
Neck gaiter, balaclava or clown mask
Sunglasses if snow glare or windy


Multiple thin layers work better than one thick.  Thin adds granularity to temp control.  For example, two layers of thin gloves is preferred over one thick, as you can remove one of the layers when your hands get hot.  A jacket with vents and zippers is better than without, for regulating comfort and sweat.

Easy now, don't overdress. 

The paradox is you'll get cold with too many clothes.  Overdosing means you'll sweat a lot, which cools your core and leads to shivering.  

Riceaholics
You don't really need to bring a GU pack or stash a banana unless running for more than 90 minutes.  We're mostly burning carbs saved up from the night before.  For longer workouts, we plan our route around a water stop at the 90 minute mark (13 miles).  A swig of water and one GU is usually enough to get us through 20+ miles.  Two stops for water when it's hot.

Protein loading before hard workouts is more important than carb loading, in my opinion.  Recovery after a run, I triple up on cold water, hot green tea and chocolate milk.  Often when we feel hungry, we're really just thirsty.  Start with water or tea before snacking.

Eating less is more effective at dropping weight than working out.  Research has proved this, here's more on the Love Handles of Death.  It's more difficult to run off 20 lbs. than eat it off.  Starting up a fitness program is not a good reason to significantly ramp up caloric intake.  

Cooking at home vs. eating out is an easy way to save money and improve what's pushed through the ole pie hole.  Here are a few meals Pigtails and I like to eat, most are healthy and sufficiently fuel the quads:

- Trader Joe's breaded chicken breast (baked, not fried) with side of sweet potato fries
- Black bean and cheddar wraps on wheat tortillas
- Cali' style sushi with avocado and cucumber; chop ingredients and let Pigtails roll her own
- Fish weekly, I grab those large frozen bags of tilapia for $8
- Tomato soup and grilled cheese 
- Steamed pork dumplings with soyaki, jasmine rice and roasted root vegetables
- Homemade Graziano's pizza
- Build-your-own salad
- Bacon

We eat rice often:  basmati, jasmine, brown, short grain sushi and sticky sweet Thai.  My Zojirushi is a beast of burden, steaming fluffy grains in minutes or scheduled to serve hot and ready by dinnertime.  Computer controlled and sensored, it also perfectly cooks steel cut oats for breakfast.


Sub zero post tomorrow, nearly done with the set!

-Beard

5 comments:

  1. Anonymous12/20/2013

    Costco has a great price on bags of frozen Mahi Mahi. SO GOOD!

    ReplyDelete
  2. I agree with you when you say proteins loading is important, I'm not sure if people realize how important it is to fueling and recovery.

    Grilled cheese and tomato soup is one of my favorite comfort foods, I could eat it every day.

    ReplyDelete
  3. I love/am slightly concerned that you have an Insane Clown Posse mask. I knew I liked this blog.

    ReplyDelete
  4. Anonymous1/06/2014

    Honey badger cares today, am I right?

    ReplyDelete
    Replies
    1. Heading out for a run now, it warmed up to -22 windchill. Will keep it brief, 4 miles or until I lose all feeling below the neck, whichever comes first.

      Delete

Thanks for the note, check back for my response!