Favorite Post Run Snack

I've read that both chocolate milk and coffee are good after long runs to help with recovery. Since I usually have some cold coffee left over from previous pots, I've started mixing a full glass of half chocolate milk and half cold coffee! Delicious!

The combination of carbohydrates and fat in the chocolate milk are thought to be important in helping to feed your muscles after a hard workout. The quick bolus of fat and carbs has also been suggested to prevent your body from releasing extra stress hormones which can delay healing.

The coffee has been shown to help muscles utilize the ingested carbohydrates.

Most importantly -- it tastes great!

http://nikerunning.nike.com/n/r/en_US/2022359812/1886849059/?sitesrc=fbk_ab_plus

Aircraft repair "Gripe" sheets

After every flight, UPS pilots fill out a form, called a 'gripe sheet,' which tells mechanics about problems with the aircraft.

The mechanics correct the problems, document their repairs on the form, and then pilots review the gripe sheets before the next flight.

Here are some actual maintenance complaints submitted by UPS pilots (marked with a "P") and the solutions recorded by the maintenance engineers (marked with an "S").

By the way, UPS is the only major airline that has never, ever, had an accident.

P: Left inside main tire almost needs replacement.
S: Almost replaced left inside main tire.
*
P: Test flight OK, except auto-land very rough.
S: Auto-land not installed on this aircraft.
*
P: Something loose in cockpit
S: Something tightened in cockpit
*
P: Dead bugs on windshield.
S: Live bugs on back-order.
*
P: Autopilot in altitude-hold mode produces a 200 feet per minute descent
S: Cannot reproduce problem on ground.
*
P: Evidence of leak on right main landing gear.
S: Evidence removed.
*
P: DME volume unbelievably loud.
S: DME volume set to more believable level.
*
P: Friction locks cause throttle levers to stick.
S: That's what friction locks are for.
*
P: IFF inoperative in OFF mode.
S: IFF always inoperative in OFF mode.
*
P: Suspected crack in windshield.
S: Suspect you're right.
*
P: Number 3 engine missing.
S: Engine found on right wing after brief search
*
P: Aircraft handles funny.
S: Aircraft warned to straighten up, fly right and be serious.
*
P: Target radar hums.
S: Reprogrammed target radar with lyrics.
*
P: Mouse in cockpit.
S: Cat installed.
*
P: Noise coming from under instrument panel. Sounds like amidget pounding on something with a hammer.
S: Took hammer away from midget.

First 6 miler of 2009

Longest run of the year so far. It's time to get the milage up!

4 miles - it's getting hot here

84 degrees and humid for my run today. Got 4 miles in!

500 miles

I finally reached the 500 mile mark with my Nike+ sensor. I hope it doesn't take me so long to get the next 500!

My Certificate of Completion!

4.04 Mile run - after work

Pretty good time today with 8'27" average mile for the run. Getting a bit of a blister near my first MTP. Might have to get thicker running socks.

Tuesdays 5 mile run after work

Nice run after work by the waterfront at Lake Champlain.

6/13/09 5 mile run

First 5 mile run of the summer. I was post-call at the time.''

6/14/09 3 mile run

Biscuits & Gravy

I grew up loving Dad's B&G! Here's the recipe from my parents.

BISCUITS AND SAUSAGE GRAVY

Canned biscuits or make a recipe of homemade biscuits

3/4 lb. Sausage ( Your Dad says to use a lb.)

4 c. Milk

4-6 Tbls. Flour

Brown sausage in skillet. (Don’t drain). As soon as sausage is completely brown, turn to medium heat. ADD flour by the tablespoon, stirring constantly. Let the flour turn BROWN before adding another tablespoon. After you have added enough flour to make the gravy as thick as you like, add milk and stir with a whisk. Stir until thickened.

Substitutions: I've made this using soy milk instead of cow milk and it works fine. The taste is a slight bit different but still quite acceptable.

I've also made this using healthier sausage (Harrison's) and felt like I needed to add some oil due to the low fat content.

I also add 3/4 T of chili powder and serve with Tabasco sauce. Pepper to taste.