Month: October 2023

Running Improvement

lpaulriddle

I did not have high expectations for this morning’s run. I woke up feeling fine, but still feeling some lingering effects from the past week’s cold. I felt about the same two days ago, and did not have a good run at all. I figured today would be more of the same, but it was much better. I went 10K for the first time in a week, at a fairly respectable pace and cadence, and didn’t poop out at the end. So, I think it’s safe to say I am improving, although I suspect I was a little better hydrated today as well.

My right hamstring is not improving as quickly as I would like. I spent a little while foam rolling and stretching it before running today, and that helped. However, it’s still stiff during my runs, particularly when running uphill and/or stepping up with the right leg. I wonder if KT tape would help — I am pretty sure I still have a roll lying around here somewhere.

Run Notes

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Really tough run today. I feel like I’m “over the hump” with this week’s cold, which is to say, I felt OK when I woke up this morning. I still have a slight (productive) cough, and some minor clamminess occasionally, but for the most part, I feel fine. For the second Friday in a row, I skipped climbing and went running instead. I actually felt better when I ran Tuesday than today. I ran the same route as Tuesday, but stopped when I hit 5 miles. I was dragging for almost the entire run. My average pace was around 11:10/mile, and cadence was also low, at 179 steps/minutes. On top of that, my right hamstring seemed more stiff than it did during my recent runs. It’s possible that I was mildly dehydrated, and I did not do anything in the way of warming up, foam rolling, or stretching before heading out; but, I think this cold was the main thing slowing me down today, and I just have to let it finish running its course.

Paddling Report

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Now that fall is well underway, I’m trying to fit as much paddling in to my schedule as I can before it gets too cold. Today, we headed to the eastern shore, put in at the Wye Island public canoe/kayak launch on Granary Creek, and paddled out to Pickering Creek Audubon Center and back. The total distance was around 6.5 miles. A large portion of the route was on the Wye River. This stretch had a lot of boats, most of which were stationary or slow-moving and appeared to be fishing or crabbing. We did not see any recreational boat traffic, and only had to deal with a very occasional wake. Weekends might be a different story, though. Once we entered Pickering Creek, we had the water to ourselves. We paddled until it got too narrow/shallow, then turned around, and I took out briefly at the Audubon Center and found a cache. There is a canoe launch next to the boat house, although the take-out is a little bit tricky because it is at a set of stairs (similar to the Wye Island launch, actually). It was nice to get out and stretch before paddling back. We had a slight headwind the rest of the way, but not enough to really slow us down. I was still dragging a bit from the cold I’ve been battling for the past 3 or 4 days, but I wasn’t going to let that stop me from getting out on the water on a beautiful day, especially at this point in the season. Although I was slowing down somewhat by the time we finished, I felt OK for most of the paddle. It probably helped that I slept almost 10 hours last night.

One of these years, I would like to come here and circumnavigate Wye Island. I read somewhere that it is 12 to 13 miles, which is definitely doable, especially if there are places to take out periodically and stretch.

A few quick notes about the Wye Island launch: while there are picnic tables and grills, there are no bathroom facilities. Launch is at the bottom of a set of stairs. There is a kayak ramp to facilitate put-in, but need to bring rope to use it effectively. Put-in will be easiest at low tide. Closed November through March for wintering waterfowl.

Today’s Run

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I definitely have a cold or something. Right now, it’s mild enough that it’s not keeping me from my normal activities, but it’s slowing me down. I waited until all the schools were in session this morning, headed out at 10:00am, and ran a little over 5 miles. My speed and cadence were definitely below average for a 5-mile run, but most of the run felt fine (at one point, I briefly considered going 6.5 miles, which I probably would have regretted). When I finished, I felt wiped out, which is definitely not usually the case. The good news is, my right hamstring is continuing to improve. There’s still a little bit of minor discomfort, but slow jogging didn’t bother it at all, and faster running bothered it less than it did two days ago.

Zeke’s Market Blend Pourover

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  • Beans: “Market Blend” (Ethiopia/Guatemala)
    • Medium roast (5/8)
    • Roaster: Zeke’s Coffee (Baltimore, MD)
    • Roast date: 10/2/2023
  • 17g coffee / 250g water (1:14.7)
  • JX: 2 rotations (20 on the grind chart / 60 total clicks)
  • Water at 95°C
  • Recipe: A Better 1 Cup V60 Technique (see below)
  1. Preheat V60, pre-moisten filter, add coffee, and tare scale
  2. Make small indentation in center of coffee grounds
  3. 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
  4. 0:10 – 0:15: Gently Swirl
  5. 0:45 – 1:00: Pour up to 100g total (40% total weight)
    • Hold kettle for the remainder of the brewing process
  6. 1:10 – 1:20: Pour up to 150g total (60% total weight)
  7. 1:30 – 1:40: Pour up to 200g total (80% total weight)
  8. 1:50 – 2:00: Pour up to 250g total (100% total weight)
  9. 2:00 – 2:05: Gently swirl
  10. Drawdown finished around 2:55

I picked this bag up last night at the grocery store, after using up the last of the beans I bought in Minneapolis. I brewed my first cup with what has become my go-to starting pourover recipe for medium roasts. It turned out pretty good. It probably helps that I really like dark chocolate, as that was the most prominent flavor I noticed. If the cups consistently turn out like this, I don’t think I need to spend much time tweaking the recipe. As the weather gets cooler, I might want to start thinking about preheating my mug (or switching to an insulated mug) when brewing with water below boiling, so the coffee stays hot a little longer, and I’m not tempted to drink it too quickly.

I noticed that the grocery store also carries beans from Rise Up Coffee Roasters, which is based on the Eastern Shore. I may try one of theirs after I finish my other bag of Zeke’s, which is getting pretty low.

10/12: The same recipe tasted a little bitter this morning. This afternoon, I made another cup using a coarser grind (JX setting 25, or 2.5 rotations), and it was better, but a little bit watery tasting. So, maybe the ideal grind setting is somewhere in between 20 and 25.

10/13: Brewed at grind setting 22 (2 rotations + 6 clicks). Maybe a little better than yesterday’s cup, but still a little bit under-extracted.

10/14: Brewed at grind setting 21 (2 rotations + 3 clicks) and also increased starting water temperature to 99°C. Not perfect yet, but moving in the right direction. Could be that medium roasts need a higher starting temperature with pourover than with immersion? I always preheat the dripper, but I’m sure the water still loses a fair amount of heat while sitting in there percolating. This will be even more noticeable when the air temperature in the room is cooler (e.g. winter).

Epilogue: I eventually figured out a recipe that produces consistently good cups. Synopsis: grind setting 23 (2 rotations + 9 clicks), ratio 1:13 to 1:14, 99°C water to bloom, and 81°C-85°C water to brew. So, my 10/14 hypothesis was wrong — cooler brew water, and a slightly stronger ratio, turned out to be the difference makers.

Chilly Commute

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This morning really felt like fall. It was the first day of the season that I rode to work with cold weather gear (jacket, leg warmers, and lightweight balaclava). Temperatures were in the mid 40s with sun, and a little bit of a lingering breeze following a front that came through over the weekend. Not much noteworthy about the ride (much like most of my commutes) other than that I am slightly under the weather today, with a little bit of a sore throat. I hope it doesn’t develop into anything worse, as I’ve got a bunch going on in the coming days that I don’t want to miss. If need be, I can convalesce at home tomorrow and Wednesday. My guess is that I picked up whatever this is at the Orioles game this past Saturday.

Smoothie Recipe #3

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This is a variation on #1. I was short on spinach and frozen banana slices, so I improvised with an avocado, and it wasn’t too bad.

  • Around half a banana, sliced and preferably frozen
  • Around 10 ounces faux milk (oat milk, almond milk, soy milk, coconut milk, …), preferably unflavored/unsweetened
  • Big wad of organic peanut butter without added sugar
  • Roughly 1 scoop vanilla protein powder
  • A bunch of chia seeds (I just dump some in from the bag, but I suspect it’s around 1 or 2 teaspoons)
  • A little bit of spinach
  • 1 small avocado, peeled and pitted

I used a combination of oat milk and almond milk. I started with 8 ounces, which turned out not to be quite enough, so I added some more to get an estimated 10 ounces. I sliced the avocado in half, removed the pit, and scooped the fruit out with a spoon into the blender. The resulting smoothie had more of a milkshake-like consistency than most of my others. I ended up with some peanut butter stuck to the sides, which I wish I could figure out how to avoid, as it happens a lot. The smoothie tasted pretty good, and was very filling.

Three in a row

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I ran this morning for the third day in a row. Today’s run was 7.2 miles, yesterday’s was 4.9, and Friday’s was 8.5, so I ran about 20.5 miles in just over 48 hours. If I add in Tuesday’s 10.2-miler, That’s almost 31 miles over the past week, which is most definitely a record. I did not plan to do this much running in a short period of time. My COVID shot bumped my running schedule back a day last week, so I ran Friday instead of Thursday. I ran again Saturday, partly to get back on my regular schedule, and also to see if I could run on consecutive days with no ill effects, something I had not done in a very long time. Today’s run was unplanned. I had intended to take the kayak out, but it was a little too windy, and I wasn’t able to get out as early as I had wanted. In need of something to do for exercise prior to watching sports all afternoon, and feeling fine physically, I opted to run again. I’ll see how I feel in several hours, but I suspect I’ll be good. I don’t intend to run 30+ miles every week, but if I’m able to run regularly on consecutive days, it will give me a lot more flexibility in my weekly schedule. It’s also a sign that some of the hard work I’ve put into learning how to run properly, without stressing my feet and joints, may be starting to pay off, which is good to see.

Park run

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Humidity is back in central Maryland for the time being. No one was available to climb this morning, so I decided to take a rare Friday run instead. Once again, I took a pass on school-day traffic and ran in the park. I extended the run to around 8.5 miles by running all the way out to the Ilchester bridge and back on the Grist Mill Trail. I could extend this route to 10 miles rather easily, by crossing under the railroad tracks near Lost Lake, and running out past the Soapstone trailhead to where the road ends and back. My right hamstring is still stiff. I stretched it out a bit by doing some sprints towards the end of the run, which was uncomfortable, but I think will be good for it in the long term. Depending on the weather, I may take a shorter run tomorrow as well.

Random kayaking note: a post on Facebook clued me in to another place to paddle in A.A. County: Stoney Creek from Green Haven Wharf in Pasadena. At 25 minutes’ drive, it’s a bit farther than Solley’s Cove, but might be a nice place to check out, either in the coming weeks, or next year. Looks like it would be a 4-mile round trip paddle to the Fort Smallwood Rd bridge and back, with several side creeks to optionally extend the voyage.

Mountain Bike

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My COVID shot on Tuesday threw my schedule for a bit of a loop this week. I normally bike in to the office on Wednesdays, but I decided to telecommute this week so that I could “recover” from the shot. Instead, I biked in today (Thursday), which is a day that I usually telecommute and run in the morning. The great news is, I was able to commute on my mountain bike, which I haven’t done much of lately. Nowadays, a lot of factors conspire to make regular mountain bike commuting challenging. For one thing, I only go in to the office on Mondays and Wednesdays, and I climb on Monday evenings, so I try to avoid MTB commuting on Mondays because it tires me out for climbing. That leaves Wednesdays, and then, the weather and trail conditions have to cooperate. I’m not a fan of mountain biking during the summer months, both because of the heat and humidity, and because the trails get very overgrown. In the winter, the freeze-thaw cycle often means that the trails are in good shape in the morning, but a muddy mess in the afternoon when I’m riding home. That leaves spring and fall, and oftentimes, rainy weather can make for poor trail conditions those times of year. Things were pretty good today — it had been over a week since our last measurable rainfall, but some shallow fog this morning dampened the trails just enough that they weren’t dusty. I felt pretty comfortable on the bike, in spite of it being over a month since my last ride.

As I did last year, I may convert Monday to a telecommute day from November through March. During the pandemic shutdown, I used to take occasional morning mountain bike rides for exercise, and an extra telecommute day would give me a great opportunity to start doing that again. I could go out in the early morning when it’s at or below freezing, thereby avoiding the freeze-thaw issue in the afternoon, and I’d have enough time to recover for climbing in the evening. On paper, it seems like a great plan…