November 17th, 2013

by admin
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A Newsletter from Bandanna Running & Walking . . . Week of November 17th
HAPPY NATIONAL PEANUT BUTTER LOVER’S MONTH!  Birthdays and Anniversaries are special, but if you are anything like me, you get very excited for those months that celebrate favorites/habits such as COFFEE, SOUP and PEANUT BUTTER!  Although aware these occasions are really just excuses for additional/accepted consumption, I am choosing to embrace/indulge!  November is deemed National Peanut Butter Lover’s Month, and in honor of this special occasion, I have included a recipe in the Great Things Section using lots of Peanut Butter along with some great Peanut Butter facts/trivia.  If you have some time to kill, check out the National Peanut Butter Board website . . . I do consider Peanut Butter to be vegetarian even though some would argue not all of the insects flee before processing.  In all of life, there will always be those things you have to get past/ignore . . . I just pretend the bits of crunch were the “extra” in the extra crunchy variety.  I have been known to just spoon the thick crunchy goodness directly out of the jar/container . . . sometimes, however, I will pair it with a banana for a tasty snack and/or spoon some in my morning oatmeal for just the right  amount of smooth meltiness . . . DELISH!  What is your favorite Peanut Butter treat?   Grab a pair of shoes (and perhaps some Peanut Butter), and change your life!
Rich & Shannon Harris, Owners
“Everywhere is within walking distance if you have the time.”  Steven Wright


How many of you have run in a Nike Pegasus at some point in your running career/life?  The iconic Pegasus celebrated its 30th Birthday this year . . . possibly the only running shoe to have such a long life (at Bandanna we have what I believe is an original Pegasus on display).  Engineering updates to the materials make v30 lighter, more cushioned and breathable than the original Pegasus, but at their core the two shoes are still similar.  While it’s a little beat up, our version 1 still shares common traits with its new, sleek cousin, version 30.  Both are neutral, have a waffle outsole, and an air unit for cushioning.
A winterized version of v30 has just been released also . . . the Air Pegasus+30 “Shield.”  Compared to v1, it looks like what it is, a visitor from the 21st Century.  Nike says it best regarding this shoe, “Be Seen, Stay Dry.”  A water resistant barrier on the upper helps keep your feet dry.  The collar/tongue lining is/are made of a micro fleece to keep your feet warm on cold winter days.  The really fun part of this shoe, however, is the visibility package.  The entire shoe is wrapped in a unique reflective print (see photo!) allowing you to be visible in low-light conditions.  The great upper has increased breathability and, combined with super-responsive cushioning, makes the Pegasus Shield ideal for running in wet, dark, cold conditions.


Support and Ventilation

The three-layer mesh upper adds support and ventilation while reducing weight. Unlike the Nike Air Pegasus+ 29, this version features strategically placed no-sew overlays throughout to offer even more support and create a seamless, ultra-comfortable interior.


Responsive Cushioning

A Nike Zoom unit in the heel delivers low-profile, responsive cushioning. Premium Cushlon foam provides soft, springy and resilient cushioning.


Impact Absorption

Sidewall cuts on the midsole absorb impact for softer landings and smoother transitions on your run.


More Benefits

  • Midfoot saddle with mesh and no-sew overlays for ventilation and a secure fit
  • Internal heel counter wraps the heel for a snug fit
  • Environmentally preferred rubber Waffle outsole for durability and multi-surface traction
  • Flex grooves for a natural, efficient stride

Product Details

  • Nike+ ready
  • Weight: 10.8 ounces (men’s size 10)
  • Midsole offset: 12mm



When I first heard those words, I had no idea what Mr. Olufs, my High School cross country coach meant.  If instead, he had said “get the hell off those people’s lawn,” his meaning would have been clear.  On our frequent runs to the public beach, we would take a little shortcut at the corner of Lake Road and Spruce Avenue in Lake Forest, Illinois.  This involved simply running across the front yard of the corner house, cutting about 50-60 yards off the entire run (double that if we took the same route back).  At 15 years of age, I’d been raised well enough to know I probably should be respecting other people’s property and not running through it 2-3 times per week along with 10-12 other guys.  But, I was in my first cross country season, running was hard, I still was not sure if it was fun or not, and to run less distance seemed like a no-brainer.  Who wouldn’t take the shortcut no matter how minimal the distance?


So, I was not surprised to hear Mr. Olufs say something.  But, what in the world did “your’re only hurting yourself” mean?  Was I supposed to translate that into “get off the grass,” or “how would your parents like it if 15 kids ran through their front yard every afternoon?”  The scope of his words were lost on me.  I’m not sure I even knew what I was doing out there with the cross country team.  The one thing I did know was that I was not at football practice wearing all that gear and getting pummeled by other 15 year olds who were twice my size.  And, doing it in Midwest heat and humidity.  In that sense, the cross country thing was okay.


A couple weeks into the season, Mr. Olufs elaborated on what he meant when he yelled “you’re only hurting yourself!”  It was not about the shortcut in distance or the running across someone’s front yard; it was about attitude.  In particular, our attitude about training.  How could we reach our goals if we took shortcuts on even the easiest training runs?  What would our attitudes be when the going got tougher?  We had all voluntarily come out for xc, and he expected our best effort every day.


Four months into my running career (three of track and one of cross country), I had one goal every day . . . I went to practice.  Running was uncomfortable, so minimizing the discomfort by running less and slower seemed like a reasonable goal.

Well, I soon learned what we all figure out in time; the more training I did, the better I felt, and the easier running became (relatively speaking).  In a crazy sort of way, the more fun it became also.  It does not happen over one run or workout, but many of them strung consistently together, week after week, month after month, and season after season.


So . . . if you want a/the reward for all of your efforts, you’ve got to commit to working at it every day to the best of your ability (absent shortcuts), or . . . you’re only hurting yourself! Remember also that you are setting an example for others with your approach/dedication/commitment/attitude.


Rich Harris


Tired of blockbusters, mind boggling special effects, the same old romantic comedy and sequel after sequel?  We have a thoroughly original and absolutely terrific movie for you in this week’s GREAT STUFF . . . Local Hero, made in 1983 and directed by Bill Forsyth, will make you think about abandoning your fast-paced American way of life and move to the west coast of Scotland.  Peter Riegert (Mac) stars as an oil company executive sent to glad-hand the residents of a small Scottish town and buy their coastline for a refinery.  Watch Mac’s transformation as he walks the beach, gets to know the locals and learns what is really important in life.  Burt Lancaster is the comet watching CEO, and the music is by Mark Knopfler.  “I’ll make a good Gordon, Gordon.”




Olive Oil, to preference

1 onion, chopped

1 teaspoon ground cumin

2-3 large yams, peeled, cut into chunks

1 large green apple, peeled, cut into chunks

2 cups vegetable broth

1 cup apple juice

1/8 teaspoon ground cinnamon

1/2 ish cup peanut butter (I use more)

Salt, to preference

Pepper, to preference


In large saucepan, sauté onion in olive oil until translucent.  Add yams, cumin, apple, broth, juice and cinnamon. Cover and bring to boil. Reduce heat and simmer covered about 20 minutes or until yams and apple are fork-tender. Add peanut butter; stir until melted. Place soup in batches in a food processor and puree until smooth. Return soup to pan and heat through; season with salt and pepper. Garnish with sour cream, peanuts and/or apple slices, if desired.
  • In August 1976, Tom Miller, a University of Colorado student, pushed a peanut to the top of Pike’s Peak with his nose(14,100 feet!). It took him 4 days, 23 hours,47 minutes and 3 seconds.
  • Peanut butter was the secret behind “Mr. Ed,” TV’s talking horse. Spreading peanut butter inside the horse’s mouth created a natural talking movement every time the animal moved his sticky jaws.
  • The average child will eat 1,500 peanut butter and jelly sandwiches before he/she graduates high school.  And, if you ask the members of our house, they will all tell you this statistic seems low!


Meet Me Monday

If you have not yet experienced Meet Me Monday, you are missing out!  We meet in the parking lot (or just inside by WiseGuy Pizza) between 5th and 6th on Main EVERY Monday from 5:15 p.m. to approximately 6:45 p.m. for a (FREE) run/walk/stroll through Downtown Boise, Kuna & New Plymouth!  The benefits of regular exercise are obvious, but the relationships we are building/creating while receiving the benefits of GETTING OUT are priceless!  Come and join us, and bring a friend!  You will want to make this an every Monday effort!  Thanks to Liz Warhurst and Rhonda & Ron Lysinger, we have recently added the Kuna and New Plymouth MMM’s!  See for all of the details and/or the MeetMeMonday Facebook page!
November 18 . . . Join us to learn more about the upcoming Annual Christmas Run from a fun and exciting Y Staff Member (Alison), and enter our raffle drawing for a chance to win a FREE race entry!
*Meet Me Monday is a community partnership between Saint Alphonsus Regional Medical Center and Bandanna Running & Walking and is designed to GET people OUT and active!  Please plan to join us for MMM!
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