I was not able to get out for my usual Saturday 9 or 10-mile run today due to time constraints, but I did manage to squeeze in a 10K. It turns out that I tweaked my right hamstring when I tripped during Thursday’s run. I could tell at the time that it was a little bit unhappy, but it did not bother me much for the rest of that run, although I did stumble over my right foot several more times, which makes me wonder if I was unconsciously favoring it and not lifting it high enough. This morning, the hamstring was pretty stiff when I started the run, but eventually loosened up, although it never got to a point where it wasn’t bothering me at all. I suspect it will take a week or two before it’s feeling normal again. The good news is, I didn’t trip at all today, and I didn’t seem to be scuffing/dragging my feet as much as I did on my past few runs. My pace was a little bit slower than usual for this time of year at 10:50/mile, but my cadence was 184 steps/minute, which is about normal by recent standards. Other than the mild hamstring discomfort, it wasn’t a bad run. I’ll use the foam roller and heating pad a few times before my next run, likely on Tuesday. I have a COVID/flu booster scheduled Tuesday afternoon, so I’m hoping to get a longer run in the morning in case the shot takes me out of commission for Wednesday/Thursday.
Month: September 2023
Today’s Run
With autumn upon us and the daytime temperatures getting a little bit cooler, I now have the advantage that I can wait until after all of the local schools are in session before I head out to run. That’s what I did today, leaving the house a little past 8:30, and the streets were mostly quiet. I had a pretty good run of about 7.7 miles. The only annoying thing about this run is that for some reason, I tripped 4(!) times. The first time was my own fault, as I was reading a work text on my watch and not looking where I was going. My left foot got tripped up, and I narrowly escaped falling down. The subsequent times were all with the right foot, and just small stumbles. Up until today, I had not had a tripping issue in several months. Over my past 2 or 3 runs, I’ve been noticing my feet (particularly the right foot) “scuffing” or “dragging” more often. It may be that I’m getting into a pattern of not lifting my feet high enough. My running cadence over the past several weeks has been really high (often 185+ steps/minute), so maybe it’s time to sacrifice a few steps per minute in the interest of getting my feet higher off the ground. This will be really important if I ever get more into trail running, as irregular trail surfaces would greatly exacerbate the tripping issue. I’ll monitor this over the next few runs, and see if I can get it corrected.
Drippy Park Run
We seem to be stuck in a humid, overcast, drippy, chilly weather pattern after Ophelia passed through on Saturday. With schools back in session today, I decided to shake my Tuesday morning running routine up a little bit. I drove and parked the van on Levering Ave. near the viaduct, and ran into Patapsco Valley State Park, following River Rd. out past the swinging bridge to near the former Bloede Dam site, and back on the Grist Mill Trail. It ended up being about 7 miles, but if I wanted to, I could extend it to 8 or 9 pretty easily. I may start doing this more often on school days, as it seems to be a good way to avoid school-related running inconveniences (mainly traffic). As for the run itself, it was okay, but not great. I’ve been dealing with an extremely mild G.I. thing the past couple of days, which slowed me down a little bit, but I think the main thing was just the dreary weather and the wet feet.
This weather also brought an abrupt, early end to our 2023 pool season. I had hoped to get a couple of swims in after I returned home from Minneapolis, but it wasn’t to be. My final swim of the season was September 15. Hopefully, next year will be better, but as this year illustrates, September weather can be fickle.
Zeke’s Colombia Cold Brew
- Beans: “Colombia Sierra Nevada” medium-light roast
- Roaster: Zeke’s Coffee (Baltimore, MD)
- Roast date: 9/6/2023
- 14g coffee / 230g water (around 1:16)
- JX: 2 rotations less 6 clicks (18 on the grind chart / 54 total clicks)
- Set AeroPress up in inverted orientation with plunger inserted about 1cm, and add coffee.
- Fill AeroPress to within about 1cm of the top with room temperature, filtered water.
- Start timer and stir vigorously for 1 minute.
- Flip AeroPress and press gently into an 8-ounce tumbler.
- Add a drop or two of stevia and stir.
- Add 2 or 3 ice cubes to chill.
This is the same recipe I’ve brewed in the past when using whole beans to make cold brew in the AeroPress, except I used a little bit less coffee. I also measured the amount of water I used for the first time, just for my own enlightenment. It ended up being about 230g, or roughly 1:16. I only had a few sips of this glass. It was on par with the other glasses of cold brew I’ve made with freshly ground coffee, which is to say, a step up from using good quality pre-ground coffee, but not leaps-and-bounds better. I think I’d be best served by getting a bag of pre-ground to make cold brew, and saving these beans to make pourovers.
Ophelia Run
We have a tropical system meandering through the area this weekend, so things are a bit windy and rainy. It looks like this one is going to pass south of us before heading out to sea. Right now, we are just getting effects from the outer bands of circulation, which means there are a lot of breaks in the rain. I took advantage of one of those breaks to head out for my Saturday run. I went 10.01 miles at an average pace of 10:20/mile, making it my fastest 10-miler so far. The run was mostly rain-free except for a 15-minute shower at around mile 8. Temperatures were in the upper 50s. It was the first time I ran in long sleeves (plus a rain jacket) since probably last spring. As I had expected, my Vibram V-Runs and toe socks got pretty waterlogged. In spite of that, my watch reported my average cadence at 189 SPM. I’m not sure I buy that, but if it’s accurate, I’ll take it. However, my toes were beginning to get cold at the end of the run, and likely would have gotten uncomfortably cold and/or numb had it been any cooler out. I’m likely going to have to reconsider my footwear choices in these cases. I’m hoping my new pair of Xero HFS, plus wool socks, will be warmer than the Vibrams in dry weather, but I doubt they will keep my feet dry if it’s raining. I’m sure my waterproof Altra Lone Peaks would do the job, but they’re a bit on the heavy side.
Vitality Brazil Pourover
I’m back home from Minneapolis with a new 12-ounce bag of coffee beans. This was the first time I flew with a bag of beans in my carry-on, and when I unpacked, all of the air had been sucked out of the bag through the little plastic valve, almost like the beans had been vacuum packed. When I opened the bag, air rushed in and everything went back to “normal”. I was worried that this phenomenon might spoil the beans or otherwise negatively affect things, but it did not seem to. It did inspire me to do some reading and learn why the bags have those one-way valves. It’s to let the beans out-gas after roasting, while keeping air out so they stay fresh. I’m learning more every day!
This morning’s cup:
- Beans: “Brazil Yellow Bourbon” medium roast
- Roaster: Vitality Roasting (Minneapolis, MN)
- Roast date: 9/20/2023
- 18g coffee / 250g water (1:14)
- JX: 2 rotations (20 on the grind chart / 60 total clicks)
- Water at 95°C
- Recipe: A Better 1 Cup V60 Technique (see below)
- Preheat V60, pre-moisten filter, add coffee, and tare scale
- Make small indentation in center of coffee grounds
- 0:00: Pour 55g of water to bloom, then return kettle to base
- 0:10 – 0:15: Gently Swirl
- 0:45 – 1:00: Pour up to 100g total (40% total weight)
- Hold kettle for the remainder of the brewing process
- 1:10 – 1:20: Pour up to 150g total (60% total weight)
- 1:30 – 1:40: Pour up to 200g total (80% total weight)
- 1:50 – 2:00: Pour up to 250g total (100% total weight)
2:00 – 2:05: Gently swirl- Drawdown finished around 2:45
The only brewing note is that (once again) I forgot the initial swirl at step 4. I remembered around the end of step 5, and gave it a half-hearted swirl then. I made sure to level the bed before I started pouring (I’m pretty good with that) and I ended up with a mostly-level bed of spent grounds at the end. I’m not sure how much the swirling actually matters in most cases, but I’ll keep doing it when I remember.
This cup tasted excellent. The beans are very fresh, which I’m sure didn’t hurt. I’d been drinking mediocre conference coffee for the past week, so the bar was admittedly low, but I’d rank this among the better cups I’ve had since I’ve been brewing with the V60.
9/24: Second cup today. Did the swirl at step 4. Overshot the final pour and ended up with 252-253 grams of water. It seemed like the water percolated more slowly than yesterday. The level in the V60 was higher than usual after steps 7 and 8. Drawdown took several seconds longer, finishing at roughly 3:00. Maybe I swirled a little too aggressively? The initial sips tasted slightly thin, but the rest of the cup was very good. If yesterday’s cup was a 10, I’d call this a 9.
9/26: Accidentally ground finer today (setting 18) and also used 17g coffee instead of 18g. Did not like the results. Body was OK, but flavor was bitter.
9/27: Tried a little bit coarser today at grind setting 22, and 18g coffee. The first thing I noticed was that the drawdown was faster, finishing at 2:40-2:45. Definitely a better cup than yesterday’s, with decent body and no bitterness, but room for improvement. I think I’ll keep this grind setting tomorrow and try nudging the water temperature a little closer to boiling. While (with the exception of yesterday) all of the cups I’ve brewed have been good, none of the subsequent cups have been quite as good as the first one, which tells me that bean freshness (and possibly how they are stored) makes a big difference.
9/28: Brewed exactly the same as yesterday, except I nudged the water from 95°C to 97°C. I did not notice any discernible difference from yesterday’s cup. Probably should have gone straight to 99 or boiling. Not sure if I’ll tweak further next time, or just keep brewing it like this.
9/29: Brewed at 99 and grind setting 22 today and the result was bitter and lacked flavor. This is definitely moving in the wrong direction, so I will adjust the temperature back downward next time.
I’m not sure why the first two pourovers I made were really good, but subsequent cups didn’t quite measure up. I wonder if it had something to do with bean freshness. I probably could have gotten it dialed back in, but ended up brewing the rest of the beans in the French press, which worked out pretty well.
Run notes
I took my first run in 4 days today. I am in Minneapolis for the week, and if everything works out, I hope to take a run on Thursday as well. Today, I ran north from my hotel about a mile to the Mississippi River, where there are numerous walking/running and biking paths. I ran just over 10K, crossing the river twice, before stopping to do some geocaching. The caching involved probably about a mile of walking, and I finished up by running another mile back to the hotel. I obviously love running, and I also love caching while traveling, but I hate stopping during runs, which often puts the two activities at odds. Today worked out great — I ran an uninterrupted 10K, then backtracked a bit and found caches along the route I just ran. I ran back to the hotel mainly to save time, so I wouldn’t be late to my first conference session. By then, I had cooled off considerably, and as a result, I felt a little bit sluggish. It did get me a little bit of extra running distance, though. I really like the trails around the river here (and there are more caches to be found), so I’ll likely run here again on Thursday.
Run Notes
Beautiful, fall-like morning today, with temperatures in the high 50s and low humidity. I skipped my morning run yesterday in favor of paddling, and won’t have another opportunity until Monday at the earliest, so I headed out this morning in lieu of my usual Friday climbing. Not only was the weather nice, but Howard County schools were out as well, so things were quieter than usual in the neighborhood. I went 10.16 miles, besting my personal best distance by about a tenth of a mile. It was only my 4th run over 10 miles, and it was my fastest, at 10:53/mile, which is almost 30 seconds faster per mile than my second fastest of 11:22. It’s kind of ironic that most of my speed PRs, today included, came when I was not consciously trying to go fast. I was just trying to maintain a comfortable pace with a high cadence, and it worked out great, with a definite assist from the weather. If I do try to go fast, it seems like I start out going too fast and then poop out early, ending up with a slower average pace overall. The run was pretty good comfort-wise, with just some fatigue in my feet towards the end. I suspect that will abate somewhat as I my feet get more acclimated to running these distances.
Zeke’s Colombia Pourover
I went through my last half-pound bag of coffee beans in only 9 days, of which I drank all but two of the cups. So, if we assume that I average 1.5 cups a day, and Cathy has an occasional glass of cold brew, I can expect to use up a pound every three weeks or so. Today, I opened a new 1-pound bag:
- Beans: “Colombia Sierra Nevada” medium-light roast
- Roaster: Zeke’s Coffee (Baltimore, MD)
- Roast date: 9/6/2023
- 16g to 17g coffee / 250g water (1:15.6 to 1:14.7)
- JX: 2 rotations (20 on the grind chart / 60 total clicks)
- Water at
96°C99°C - Recipe: A Better 1 Cup V60 Technique (see below)
- Preheat V60, pre-moisten filter, add coffee, and tare scale
- Make small indentation in center of coffee grounds
- 0:00: Pour 50g to 60g of water to bloom, then return kettle to base
- 16g coffee → 50-55g water; 17g coffee → 55-60g water
- 0:10 – 0:15: Gently Swirl
- 0:45 – 1:00: Pour up to 100g total (40% total weight)
- Hold kettle for the remainder of the brewing process
- 1:10 – 1:20: Pour up to 150g total (60% total weight)
- 1:30 – 1:40: Pour up to 200g total (80% total weight)
- 1:50 – 2:00: Pour up to 250g total (100% total weight)
2:00 – 2:05: Gently swirl- Drawdown finished around 2:45
The local grocery store has a pretty good selection of Zeke’s Coffee, all in 1-pound bags. I chose this one partly because it’s single-origin, and I’m looking to get a sense for how some of these taste so I can figure out what regions I prefer. Zeke’s labels their roasts on an 8-point scale, and this one is graded 3 out of 8, so I’m calling it medium-light. I used the same recipe as yesterday and the day before, with just a tiny bit hotter water. It seems like it was a good starting point, as the cup was pretty good, although I suspect there’s room for a little bit of improvement. I may try my next cup with boiling water, just to see if it brings out any different flavors.
9/16: Brewed this again with water just under boil (99°C) and I do think I preferred it to yesterday’s. Flavor-wise, it was a little bit reminiscent of my most recent bag of light roast beans, which makes sense, because that was a blend that also included beans from Colombia. It will be several days before I brew this again, but I’ll likely stick with this recipe when I do. I also recently found an interesting AeroPress recipe that I’m curious to check out. The science behind it seems pretty sound, so I’m wondering if it’ll address the issues I’ve been having with weak AeroPress brews.
9/23: Brewed again this afternoon, everything the same as 9/16. It was well extracted, and the flavor was fantastic. If I were to nitpick, it might have been ever so slightly on the strong side, but that’s a good problem to have. I bet I could get away with using a little bit less coffee. Maybe try with 16 grams next time?
9/24: Brewed this evening with 16 grams of coffee and 50 grams initial bloom water. Kept everything else the same. Gets a thumbs up. It was a little bit less strong, but still robust and full-bodied. I might stick with this ratio for a while, unless I’m in the mood to make it stronger (more likely in the morning than the evening 😀).
Interesting note about these beans: after grinding them, there’s less fine “dust” left over in the grinder than with any other of the beans I’ve ground to date. Not sure why that is, or whether it’s considered “good” or “bad”, although I suspect I’ll learn at some point. For now, it’s just an interesting observation.
9/26: For the second time today, I forgot to reset my grind setting after brewing cold brew yesterday, and ended up grinding the beans finer than with my prior cups. I used 16g coffee with a grind setting of either 16 or 18. There was not much difference with the brewing process: very little fine dust left in the grinder, and the V60 drained down at around 2:40. The flavor was definitely different, but not in the way I would have expected. It had a little bit less body and a much more prominent fruity/cherry overtone. While it wasn’t bad, It was decidedly better balanced at the original grind setting of 20, so I’ll definitely be going back to that. Intentional or not, though, It’s always good to learn more about how various tweaks affect the flavor of the coffee.
9/29: Decided to make a larger cup of this “to go” today. I went back to a grind setting of 20, used 20 grams of coffee to 300 grams of water (1:15), and poured in 5 “pulses” of 60g each (vs 50). This worked fine with my size 1 V60 and my 12-ounce Hydro Flask mug, and tasted the same as the numerous 250g cups I’ve brewed. I seem to get pretty consistently good cups out of these beans.
10/2: Have brewed larger cups of this (per 9/29) several times now and they have all been pretty consistently good, but this afternoon’s seemed a little bit better than the others. Same water temperature, same grind size, same ratio, same recipe, etc., except this time I did not swirl the V60 at all. Instead, I rotated it a little bit between each interval, because I noticed that the area closest to where I was holding the kettle looked like it wasn’t getting as much water as the rest. Don’t know if that was the difference maker, but I’m going to try it again next time to see.
10/18: Used up the last of these today. Somehow, I ended up with 29 grams of beans left, which was only enough for two really small cups or one really, really big cup. I opted for the latter, brewing all 29 grams with 435 grams of water for my usual 1:15 ratio. I was initially going to use the French press, but realized that I had already ground the beans too fine, so I stuck with the V60 recipe, and scaled the 5 “pulses” water up to 87 grams each. These beans generate very few “fines”, and the water drains through them quickly, so I had no issues with the dripper overflowing. Other beans might require a larger V60 for this quantity of coffee. The cup was pretty good. I didn’t notice a big difference from the smaller cups I’ve brewed. I would definitely buy these beans again, and probably will at some point.
Paddling Again
We finally got out paddling again this morning, for the first time since mid July. While I’m normally not a huge fan of paddling during the dog days of summer, most years I do get out at least once or twice through late July and August, so this year was a bit of an anomaly. In my opinion, September and October are the best months of the year for paddling in this area, but this September kicked off with a massive heat wave that was great for swimming in the pool, but not so great for paddling. Looks like the sweltering weather is behind us for now, so going forward, I’m hoping to get out about once a week, until it gets too cold.
Today brought us to Solley’s Cove Park in Anne Arundel County, where I have launched numerous times. It’s one of my “go to” places when I’m looking for something 20 minutes or less from home (if I recall, I took my last paddle of 2022 here). This used to be an unofficial “locals only” launch area that was accessible by parking at the nearby American Legion, and carrying the boats down a 100′-or-so path to a small sandy beach. That access point is still there, but a couple of years ago, the county built a public boat ramp, soft kayak launch, and parking area, which is a much nicer and more convenient place to launch. I suspect it’s more popular on weekends now, but it was very quiet on this pleasant, breezy Thursday morning. There are lots of places to paddle here, but today, we headed upstream to Furnace Creek, paddling all the way out past Rt 10, and continuing until it got too shallow. Our total distance was about 4.2 miles — not the longest paddle in the world, but enough to scratch the itch. I won’t be able to paddle next week, but hope to get out one morning the week of the 25th to paddle a little bit on the Patapsco River.