Thursday, March 6, 2014

Weekly Log: 3.3.14 - 3.9.14

March is finally here.  Maybe this long bitch winter will finally be over by the end of it.  Or perhaps she will continue into April, beating us further into submission with more snow and frigid temperatures. Who can say?  At any rate the long range forecast looks pretty good for the Ocean's Run 1/2 marathon on Sunday.  This'll be my first road race of the year and my first half since Surftown last September.  This past weekend has left me feeling gluttonous and slow but I know that's not an accurate gauge of my abilities.  My plan is to cut down considerably on the running this week in order to put me in a good position to PR on Sunday.  Then I'll ramp up the mileage for another three weeks before cutting back once again for more racing.

Monday - 0 miles


Tuesday - Charlestown, RI - 3.5 miles

Ab Ripper X (15 minutes)

Friggin' cold this morning for the weekly dog jog.  I'm sick of this shit!  I guess I've finally reached the Mike B level of winter hatred.  Knee felt a little twingy during the run.  Hopefully it's nothing.  Afterwards I shambled my way through Ab Ripper but it was a struggle.  Can't say that I'm feeling very confident about Sunday's race but I'm sure once race day arrives I'll be ready to go.

Wednesday - 0 miles

Took a while to get out of bed this morning and my plans for a morning lifting workout faded quickly.  It's crazy to think that I'm so committed to exercising now that I actually feel guilty if I don't work out.  Well, I'm taking it easy this week so deal with it, self!

Thursday - East Greenwich, RI - 7 miles

Enough of this rest day bullshit.  Thought about giving the trails up at work a shot but we'll save that for tomorrow.  Instead I headed to my new favorite spot over on Frenchtown Road.  I did the road loop from a few weeks ago but in the opposite direction.  Also took a couple side roads to inspect some ridiculously fancy houses.  Despite being in the teens I saw a couple other intrepid runners out there.  Thinking I would use them on Sunday I wore my minimal New Balance 730s.  But they made the tops of my feet hurt and now I'm leaning towards the new 890s.  But it was a good run and the pace was in the low 7s - I needed a snappy run to get me psyched for Ocean's Run as it's been a while since I ran with any speed.  Feeling good for Sunday!


Friday - Smithfield, RI - 6 miles

210 push-ups (standard/military/wide) 25/25/25/25/25/25/30/30

I decided to attempt some trails up at work as I saw that tire tracks had cleared narrow paths in the rocky dirt road.  They were runnable though there were big ice sheets at spots.  In fact I soon found it easier to just run on the snow between the tracks which was well packed down from ATVs.  I took one bad digger after about a mile, slipping on a hidden ice sheet and hitting my arm and wrist against the hard ground.  Shook it off and found some snowier trails with well-worn ATV tracks.  Still tough going out there and three miles of trails were enough for me.  This run didn't motivate me like yesterday (it probably did the opposite) and my wrist is sore from the fall.  Hopefully a few days of warm weather will improve the trails - I'm afraid it might still be awhile before they're truly runnable.


Saturday - 0 miles

Everyone's out there getting some good runs in this morning and making me feel guilty - but I'm feeling sore and tired after yesterday's fall.  The rest will do me good.  Looking forward to tomorrow's race!

Sunday - Ocean's Run 1/2 Marathon  - 18.5 miles

Official time: 1:23:06.  12th overall.  Report forthcoming.

Weekly Log: 35.2 miles

Year to Date: 368.8 miles

Thursday, February 27, 2014

Weekly Log: 2.23.14 - 3.2.14

Another week and hopefully another 40+ mileage one.  Yesterday I wiped out at the water park getting into one of the slides (of course it was my last run of the day) and skinned my left knee and ankle.  But it's my pinky toe that really hurts.  Hopefully it won't keep me off the roads this week as I'd like to get a good amount of miles in before I taper off for the Ocean's Run Half.  Speaking of which, I hope there are no issues with the race and parking.  TriMom has expressed concern about the existing snow/ice on the ground and with more snow and cold temps in the future I'm not sure that it'll be gone before the race.  We shall see.

Monday - Smithfield, RI - 8 miles

I parked at Bryant and ran the local roads at a decent clip.  Pinky toe felt fine and wasn't an issue.  Quads became sore around mile six.  I think yesterday's long run is the culprit.  It was only 14 miles but I pushed the pace on a bunch of segments in the quarter to half mile range.  That combined with the elevation was enough to wear 'em down.  So they were a bit sore but it didn't slow me down.  Otherwise I felt good and was happy with this run.  Good way to start off the week.


Tuesday - Charlestown, RI - 4 miles

Ab Ripper X (15 minutes) / 150 push-ups (standard/military/wide) 25/25/30/20/20/30

     "Barkeep," said the surly man.  "I'll have an order of Dog Jog and Ab Ripper with a side of push-ups."
     The bartender looked him over as he polished a pint glass.  "You sure about that son?" he finally said.  "Maybe you should start with some jumpin' jacks or Zumba."
     The surly man glared.  "Don't tell me my business."  And he walked out of the saloon in a huff.

Wednesday - Charlestown, RI - 7.4 miles

I decided to get my run out of the way first thing in the morning.  Winter is giving no sign of retreating and it was in the teens.  Cold compression gear, fleece vest, two pairs of gloves and I'm out the door.  Amanda took the dog for a walk in one direction and I started running in the other.  It was cold.  I decided to head up a dirt road/private drive to try to connect it to Shannock Road via a gasline throughway.  I dimmed my headlamp to sneak through undetected but missed the gasline path and ended up running down a long dirt drive to a lone house.  I could see a car running in the driveway - time to flee!  Running back up the hill, I heard a dog begin barking.  Soon enough I saw the beast ahead of me.  Large and white, it's eyes were ablaze from the reflection of my headlamp.  It stood in the road alerting the hill people to my presence.  Luckily it was all bark and retreated as I approached.  Adrenalized, I made my way back to Old Coach and continued on, the cold forgotten.

The rest of the run was without incident.  Ran up past the Nordic Lodge as the night gave way to early dawn.  Then I made my way over to the Rathskeller parking lot before heading back.  Took one more side road and was glad I did - from the higher vantage point I could see the striking sunrise.  It was a mix of pink and salmon colors and amazing.  Best sunrise I've seen in a while.

Broke in my new 890 v3 this morning.    The v2 have 581 miles on 'em.


Thursday - Ryan Park, North Kingstown, RI - 6.7 miles

It was very cold this morning.  Single digits.  I had planned to hit the track at Bryant but the forecast said it would be 9 degrees.  Coupled with the wind that rips through that place and I had zero interest in subjecting myself to that.  Instead I decided to attempt Ryan Park.  The main trails had been compacted into a rough icy path by scores of footprints, pawprints and hoofprints.  The Yaktrax were more than up to the task and I didn't slip once.  A couple sections of the railbed were bare but most still had icy snow cover.  At times today I was able to run fairly smoothly but at other points the choppy frozen track slowed me down.  The best running was along the powerlines on the west side of the park.  I was able to run on top of the snow path, breaking through only occasionally.  Highlight of the run was at the bridge - saw a couple coyotes off in the distance crossing the frozen pond.


Friday - East/West Greenwich Roads - 7.8 miles

I decided revisit Frenchtown Road after last week's loop and opted to take it out to roads that surround Big River.  I parked at a little park and headed out.  A little bit of snow fell during the night, giving some welcome traction to the road's shoulder.  It also gave the existing snow a new coat which made it all look less grungy.  At the end of Frenchtown I took Bates Trail.  It got more and more rural as the road went up, up, up.  Eventually I hit another road - Hopkins Hill.  Hey, I know that one!  With my bearings somewhat in place, I turned around and headed back down until I hit the Frenchtown/Bates/Carr Pond Road intersection.  Now I took Carr Pond Road up, up, up.  Finally I came upon a familiar gate that leads into Big River.  I had gone a little further than I had intended so I turned around and headed back to the car.  Another chilly morning but I dressed well and was never frigid.  I enjoyed exploring these country roads and connecting them to familiar landmarks.  A pleasant run.


Saturday - 0 miles

We had another fun gig at Tara's down in Matunuck on Friday night.  Good crowd that seemed to enjoy the show but I over did it.  Made it through the show but I was in poor form.  Need to remember I'm not 22 anymore.  So there was no chance of my making the group run this morning nor was there any chance of me doing anything useful throughout the day.

Sunday - Charlestown, RI - 13.3 miles

Not much drive to run today after a weekend of sloth and excess.  Took the dog out for a four mile jog and then went out for my own slog jog.  Ran a big loop up to Rippy's and back.  No pep whatsover and I was barely holding off 9 minute miles.  I'll attribute it to the weekend's frivolity and the overall increase in my running.  Let the tapering for Ocean's Run begin!


Weekly Mileage: 47.3 miles

Year to Date: 333.6 miles

Monday, February 24, 2014

Chinook IPA - BIAB Debut/Disaster

Up until this point, all my brews had been extract.  In order to get the sugars out of the grains, you need to mash them in water for an extended period of time.  With extract brewing someone has already done that for you - the extracted malt is provided in either dry or syrup form.  Extract brewing is easier and quicker but the extract itself is more expensive.  All-grain brewing takes more time and requires more equipment but the grains are considerably cheaper.  After learning about the Brew in a Bag (BIAB) method of doing all-grain, I decided to give it a shot.  BIAB simplifies the amount of equipment/time needed to do all-grain and since I was planning to do a 2.5 gallon batch, no additional equipment was necessary (save for a five gallon paint strainer bag.)

I decided to revisit the first extract recipe I did on my own, a Chinook IPA.  My IPA stores are empty and I had a lot of Chinook Hops in my freezer so this was the perfect recipe.  

Clean prep area

Supplies!

Five pounds of grains

I'm supposed to calculate how much water I'll need for a full boil (including water absorbed by the grain as well as lost to evaporation.)  I didn't do that of course and just started with 3 gallons in my pot.  I wasn't sure how much the grains would displace and I sure didn't want an overflow.  Better safe than sorry.

Three gallons of water - would the grains fit?

The five gallon paint strainer bag was kept in place with binder clips.


Too early for beer so let the coffee flow!

I had to heat the water to 160 degrees (called the Strike temp) which took probably 15 minutes or so.  Once the strike temp was reached, I slowly added the grains while stirring to prevent clumps.


Turns out that there was "plenty" of room in the pot after the grains were added.

Adding the grain to the pot should have lowered the temp to the resting temp of 152 that I would need to maintain for the next hour.  And amazingly...it did!  I turned off the burner and covered the top with a towel to keep in the heat.

After stirring in all the grains the temp was spot on

A towel to retain heat

Soon though the temp began to drop.  I turned the burner back on and once it hit 153 I'd turn it off again.  I did this a couple times to keep the temps in the 151-154 range.  I turned off the burner after about 15 minutes of this back and forth and went down to the basement to help Ezri with something for a minute.  I came back to this!

Disaster!

170 degrees!  Way way way too high!  At such a high temperature the sugars stop extracting from the grains and the starting gravity might not be nearly as high as it should be.  As to how this happened, my guess is that the thermometer I was using was only measuring the temperature near the top of the pot.  I'm thinking that the water at the bottom was much hotter than I had thought.

I did my best to lower the heat, leaving it uncovered and adding 1/4 gallon of cold water.  Eventually I got it down but the damage had been done.  The rest of the mash (60 minutes total) was in the 151-155 range but it was too late.

After the mash, the grains are left in a colander to drain

The wort is ready to boil

I took a gravity reading once the mash was done and it came out at 1.022.  Dreadfully low.  I've since read that I should've let the wort cool before taking the gravity reading - because it was so hot that 1.022 wasn't accurate.  At the time though I was pretty depressed that it was so low.  Nothing to do but soldier on.  From this point the process was the same as an extract recipe.   I began a 60 minute boil and began the hop additions.

1 gallon paint strainer bag keeps the hops
separate during the boil (less gunk afterwards)

After the boil was done I cooled off the wort with a combination of sticking the pot outside in the snow and in the sink with some ice.  Once it was cooler I took another gravity reading - 1.034.  Better but still much lower than the 1.053 that I was shooting for.  At this point I threw good procedures out the window and just went for it.  They recommend having DME (dry malt extract) on hand for situations like this where the gravity comes out low.  Naturally I had no DME to use but I did have corn sugar.  I quickly measured out 1/2 pound of sugar in an (unsanitzed) bowl and dumped it into the cooling wort.  This is very much not the way to up your gravity but I was a bit panicked/scatterbrained and decided that something had to be done.

Enough is enough.  Fill that carboy!

I poured the cooled wort into the carboy, plugged it up and shook the hell out of it.  One last gravity reading - 1.043.  Better.  The corn sugar may end up giving the beer a cidery taste (to say nothing of my unsanitary practices just before the finish line) but it can't be helped now.  I had rehydrated the Safale S-05 yeast and poured the slurry into the carboy.  Slapped the airlock on the puppy and my first BIAB session was complete.

Disappointed but it will still make beer

Fermentation kicked off quickly and within six hours the airlock was bubbling away.  The plan is to leave it for three weeks, dry hop with more Chinook hops for one week and then bottle.  While things did not go as planned it was still a very good learning experience.  I'm glad I got my first BIAB session under my belt and I'll be doing it again.  The funny thing is that in my last beer post I swore off one gallon brewing but I think that might be the direction I go with my next BIAB batch.  The smaller size would make the whole process a easier and more forgiving.  Stay tuned!

Thursday, February 20, 2014

Weekly Log: 2.17.14 - 2.23.14

Monday - Charlestown, RI - 7.4 miles

It's President's Day and I actually have it off!  After a morning brew session and some fun in the snow, I went for a run on the other side of Route 1.  I started off at a quick 7 minute pace and it got faster as I went.  I stuck to the beach roads.  So many nice houses.  So many of them unplowed and deserted in the winter.  It was a beautiful day - roads were clear of debris and I had to roll up my sleeves I was so warm.  The beach was impressive as the snow turned immediately to sand where the tide came in.  I kept the snappy pace on the way back and while I was breathing hard the pace was maintainable (at least for a while.)  A good honest effort.


Tuesday - Charlestown, RI - 3 miles

Ab Ripper X (15 minutes) / 155 push-ups (standard/military/wide) 25/25/25/20/20/20/20

Standard dog jog and core/push-up work to start off this shortened work week.

Wednesday - Smithfield, RI - 5 miles

My elbow feels "off" after yesterday's push-ups.  Not painful per se, but it doesn't feel quite right.  I didn't have much oomph in the morning for an early workout anyway so passing yet again on Yoga X wasn't a terribly difficult decision.   Instead I planned to run before work but with all the snow I knew it would be on roads and the list of places to run was short.  I ended up just driving to work without making a decision and I sat in the parking lot, very close to just skipping the run altogether despite the fact that I was all geared up and ready to go.

Finally I told myself to just get on with it and I headed out on the Fidelity walking paths.  Luckily they had been snowblown.  Had they not, I may have just quit right there.  But they were clear and I ended up using them and a short unfrequented road section to make a loop that I ran four times.  It was beautiful out there and quite warm.  My calf started to ache with a mile to go but otherwise it was a good run.  A pretty unremarkable run but I'm pleased that I won the mental battle and got five miles in after being so close to quitting.


Thursday - North Kingstown, RI - 7.4 miles

The temp is warming up a bit but it's still cold at night and the roads were icy in the morning.  I'm itching to get back on the trails but I figured they're still pretty much not runnable and I really didn't want to slog for 2 or 3 miles and then call it quits.  So more roads it would be.  I mapped out a loop in North Kingstown close to Ezri's daycare.  I parked at a Park 'n Ride on Route 2 and then took South Road up into the hills.  I figured these country roads might be a little icy but at least the traffic would be light.  I was right on both counts.  Traction wasn't great but it was never too slick and I never fell.  The houses became more luxurious and massive as I went.  Frenchtown Road was busier and less fun but then I took Tillinghast Road back which was deserted.  I passed a couple open spaces on this run that could be explored once the snow clears.  All the side roads were small neighborhoods which ended in cul-de-sacs.  Lots of woods surrounded this loop - I'm sure there are trails to discover.  I expect I'll return to this area in the Spring.


Friday - Wolf Hill, Smithfield, RI - 6.1 miles

With the warmer weather and recent rain, I decided to try my luck at Wolf Hill.  I was sick of streets - I yearned to be back in the woods.  I knew Wolf Hill always got a lot of foot traffic (even in winter) so I was hopeful that the trail would already be packed down.  It had been but as soon I stepped into it I knew it would still be slow going.  Boots and snowshoe tracks had cleared a wide path on the trail but I still would break through more of the slushy snow.  Nevertheless it was great being out there in the white silence after battling cars all week on the dirty roads.  Only a couple miles in and I was tired but I pushed myself to make it to the top of the quarry for some splendid views.  Then I made my way down to the nearby roads.  It was great fun barreling down the trails in the thick snow.  I didn't think about the fact that the sidewalks would be covered up so I ducked into a nearby neighborhood and ran a couple miles there before returning to my car.  A side trail near the entrance to the neighborhood led to a huge groomed hill that was no doubt the mecca of all the kids in the neighborhood.


Saturday - 0 miles

I opted out of the early morning group run since I got home late on Friday night from band practice.  Then we drove to an indoor water park "resort" in Connecticut.  Made it easy to call it a rest day.  But I mapped out a run for Sunday morn.

Sunday - Waterbury, CT - 14 miles

We stayed at the Coco Keys water park/hotel in Waterbury, CT.  We were underwhelmed.  It's absolute madness in the waterpark, the hotel rooms weren't in great condition, the staff at the hotel couldn't care less and insane children were wandering the halls and slamming doors past midnight.  But I was looking forward to a long run in the morning to check out the region.  I scoped out the area on Strava and found that a guy had created a massive amount of segments not far from the hotel.  I printed out a Strava screenshot and went segment hunting.

Most of the roads had minimal shoulder room with all the snow but I started at 6 AM with little light and less traffic.  The run was a mix of pushing the pace on the segments and easy 8+ minute miles otherwise.  I ran on some nice country roads.  There were some good sized hills and nifty houses that dug into steep hills overlooking frozen lakes.  I nabbed a whole bunch of segments from the poor bastard and then made my way back to the hotel for one more trip into the waterpark before heading home.  The park was much less crowded first thing in the morning and made for a more enjoyable experience.

Weekly Mileage: 43 miles

Year to Date: 286.2 miles


Good week with runs every day except Saturday.  I'd like to try to up the mileage even more next week before tapering off the week of the Ocean's Run Half Marathon.