Season's 20K Prep, Oatmeal Cookies, and Butter

When I finished writing last night, I realized that perhaps this must be written on my woodworking blog( which I often neglect); however, since I began this as a follow-up to my Seasons 20k Prep blog, it shall remain. So I am guest blogging myself...I think.

So I was on my run yesterday, the last hard effort before the Season's 20k. I decided to run an out and back with the turnaround being Daniel's Farmstead in Blackstone. On an aside, the Farmstead is a transition point during the Greenway Challenge held this year on September 26th. The views are great from atop this hill and the farm, http://www.danielsfarmstead.org/history.htm dating from before the American Revolution, is a pleasant place to visit.

My scheduled run was 45 minutes at marathon pace and 20 minutes at half marathon pace. I was a bit slow getting out, taking 25:30 to get to the farm on a 23 minute goal. I headed back down the hill passing Spring Hill Farm, a little place with a few cows. I slowed to take a look as I have this obsession with butter and cheese making. I have been working on an Oatmeal Protein Cookie Recipe that requires some butter. I make my butter from heavy cream purchased from a local dairy and it does improve the quality/texture of the cookie. Running along I wondered if hand churning the cream into butter with a dasher, a la back in the day, created a different taste/texture than using the electric mixer as I do. There was only one way to find out.

At 45 minutes I picked up the pace and reaching the BMR high School, forgetting that the new school year was starting, ran through a crowded parking lot. Not wanting to run any more hills, I finished the last 10 minutes on the track. I took a slow walk home, creating a plan for an old school butter churn.

I have a lot of work to do in my shop and did not want to derange my schedule. The churn work did not start until later in the evening. I scoured around for a suitable container and some oak scrap. I found this old 1 liter jar that would hold enough cream to make about 1/2 pound of butter.

 The jar had a lip that would be perfect for minimizing splash. I marked the lid stock, attached it to a faceplate and turned a groove to fit the lip.

The jar lip fit well into the groove and I marked the outside diameter of the lid for turning.

A little roughing gouge work and a few minutes later the shaping was complete.

It took but a few seconds to secure the stock and bore the hole for the dasher handle.

I selected a spokeshave, jumped on my shaving horse and started rounding the dasher handle. Though I was trying to work quickly using power tools, I had to perform at least one task ol' school. Besides, the handle feel is much nicer than that of lathe turned.

I ran out of time and will try to complete the dasher tonight. 

Nagog Seasons 20K Prep

I normally don't talk about my training. Coach Amanda Kourtz writes my plan according to the races on my schedule, doing a decent job of getting me to the start line healthy and somewhat competitive, at least in my age group. I read the plan, do the workouts, and keep the faith.

My summer training has been sporatic, I haven't been formally training since the Bobby Doyle 5 Mile Road Race, and I've been busy. I was unsure of running the 20k and didn't have a plan in place. I jumped in anyway!

 

Figuring that "winging" a 20K was probably not the smartest thing, I threw together a Run Your Best 20k in Three Weeks plan.

I awoke this morning with a split run on my schedule. 80 minute z2 run, followed by a 3 hour rest, followed by an 80 minute z2 run.

After a couple cups of espresso and breakfast I headed out for Run 1. I wanted to have two solid runs so I was sure to eat before and between the runs. If I was further out from the 20k I might skip the between meal to deplete fuel sources forcing my body to run on short reserves. But a 20k is short enough so depletion is not an issue. 

Running north toward Mendon I ran up the 2ish mile long hill passing Daniels Farmstead. The Farmer's Market was preparing to open and there was more traffic than I normally encounter on that road. 

It was a nice cool dry morning and I felt fine but was a little concerned. Last Sunday I ran a 14ish mile progression in the am followed by a 35 minute aerobic run in the evening. Monday was recovery runs. Tuesday a.m. was a hard warmup followed by 2 x 20 minutes at half marathon pace. In the evening was a 4 mile aerobic pace run. The middle of the week were aerobic and recovery runs. Friday was a hard warm-up followed by 5 x 1 mile repeats. Saturday was recovery. 

I was hoping that the 2 x 80 minute workout was not too heavy of a workload for my current fitness.

At 40 minutes, just outside of the Mendon Town Center, I turned and headed toward home. I ran a bit quicker on the way back and finished the last 4 or so minutes on the BMR High School track, with is the Coach Kevin Maloney Track for those of you that went to the Foss Running Camp.

Once home I drank a OJ shake with about 10 grams of protein powder. After a quick shower I had a fried egg, a veggie snausage, and a tortilla smeared with butter. I make my butter from fresh heavy cream and buttermilk cultures. It is so delicious. Then I sat down read a chapter from The Three Musketeers. 

I had a about an hour remaining before my next run so I opened ITunes and put together an Eddie Vedder mix consisting of 10 of his performances with other artists. I was inspired to this after listening to the Eddie Vedder/Natalie Maines version of "Golden State." 

I suited up again and stepped out for Run 2. The first few strides, if I may call them strides, were a bit rough. It was hot with some humidity. I lodged a couple of F-Bombs into my account toward assuring a toasty home in the afterlife. The Farmers Market was now in full swing and there were some tasty looking apples laid out. At the 40 minute turnaround I was about a quarter mile short of the first run. The balance of the run was uneventful, as it should be, and any concerns about the workload were put aside. I finished .39 miles less than Run 1 over the 80 minutes. 

Tomorrow will be some easy recovery, Tuesday will be my last hard workout. It will be an interesting 20k. The elevation chart looked hilly/rolling the whole way. A half marathon with a .7 mile reprieve. 

Considering my current fitness, I will need that .7 mile relief. 

 

Shoe questions that must needs explanation....

I can't find my Hulu password so instead of watching Murdock Mysteries ...

After five or so years of wearing the funny toe shoes, of a manufacturer to remain non-named, I still receive the odd look, the querulous comments, and occasionally reasonable question.

Why do I wear this shoe? Well, I fancy myself as capable of tossing around anecdotal evidence as well as the next guy...but I won't. I would prefer to run without shoes of any type. To be truthful, upon honor and by faith of a gentleman, I have never seen any data driven evidence proving the benefit of one type of shoe over another.

Wear what suits your feet best.

Though doubt of this continues to exist...what shoe one wears while training or racing matters not, unless, of course, you are getting paid to wear a particular brand.

With all modesty, and a bit of tongue in cheek...the Q and A.

Question: Are those comfortable to run in? ( I assumed the real question is "Are your feet comfortable while running in those shoes"?)

Answer: I wanted to reply that it would be senseless to wear shoes that are uncomfortable; however, as is often the case, people do wear shoes that while fashionable are not comfortable. My most reasonable answer is that I have little awareness of my shoes while running.

Question: Do those shoes have any support?

Answer: I don't know what that means.

Question: Ohhh, those are a fun color.

Answer: Not a question but I always agree for some unknown reason.

Question: Do you run faster in those shoes?

Answer: Umm...faster than? I think I am at least partially responsible for making others run faster. Who wants to be outrun by an old guy in funny shoes? That would be akin to being beat by the person in the port-o-potty costume.

Question: You must go through a lot of those shoes.

Answer: Again, a pseudo-question statement that, probably, is a life of shoe question. While I have several pairs in rotation, the oldest pair I have was purchased in March of 2013. How many miles? My workouts are by heart rate and time, except for mile repeats and such, so I don't count miles. All the data is on Garmin, but I suppose more than 40mpw and less than 65mpw year round would be a fair guess. I do not differentiate between shoes for training and shoes for races. I've attached three images to show wear patterns over time.

Question: Do you wear socks with those shoes? Followed by a quick, "well how could get your toes if you wore socks?"

Answer: In the winter I do wear socks that have individual toes.

Question: Do your feet get wet?

Answer: Yes, yes they do. If it's raining, snowing, or if I step in a pool of water.


I realize that many of you would question my credentials and ability to make the earlier statement about the importance of shoe types. You might say "But John who are you to make shoe judgements, you are so slow?" That may be true, but the reasons I am am slow has nothing to do with my shoes. I am slow because...

1. I don't run enough miles.
2. I drink too much beer.
3. I put too much butter on my tortillas.

Speaking of which...I am getting hungry