“That was the best you ever looked. Ever.”

image Celebrate the end of 2008 with 40% off at K-Swiss.com. I want to give a gift to all my readers, so from now until December 31st you can get 40% off your entire purchase at K-Swiss.com. I’m not supposed to publish the discount code, so leave me a note here and I’ll email you the code. My recommendation on what to buy? The Keahou, some classics, or, better yet, design your own casual sneakers. They also have a ton of cool clothing. So leave me a message (be nice) and then get some cool swag for you and your friends at 40% off! With your new K-Swiss gear, you’ll be looking the best you’ve ever looked. Ever.

Speaking of which, last Saturday I saw my long lost friends Brian and Marijana. We met at the IMA pool for a long overdue romp (a.k.a. attempting to drown each other.), followed by a short workout and (most importantly) a swim lesson! There are two things about Brian that I can say for certain: 1) He is among the busiest people I know, and 2) he is amazing at teaching stroke technique.

I’ve been burying my head, crossing over my centerline on entry, and rotating from my shoulders instead of my hips. All this means I’m pushing water with my shoulders instead of my head (much more drag), and I’m wiggling down the pool like a car in the snow.

It took about 6 or 8 fifties where Brian and Marijana both shook their heads and told me how terrible I looked before I made any progress.

“Ben, try not kicking so I can see what your hips are doing and why you wiggle so much”

— a 50 later —

“You were still kicking. It’s just like when we swam on Issaquah together and you always kicked during the pull sets”

“I NEVER kicked during the pull sets, you’re full of crap”

“you ALWAYS kicked during the pull sets… ok, this time float before you start swimming and keep your head at the surface, and try to extend your neck.”

— a 50 later —

“your breathing sucks, you lift your head into your armpit like you’re trying to give it a lick”

— a 50 later —

“That was way better. For about 3 strokes…

swim lessons!!— Several 50s later–

“That was great until the last 3 strokes! I mean, it still kind of sucked, but it was much better! Try again!”

— a 50 later —

“That was the best you have ever looked in the water. Ever.”

[left: I wish my swim lessons were this much fun]

Then I stopped. A while back I wrote that the most important thing anyone can do for their swimming ability is to get regular technique lessons from a capable coach. Apparently I need to take my own advice more often. Since Saturday I have been taking it slow, trying really hard to make every yard technically sound. I’ve heard that a change in stroke takes 10,000 yards before it can be done without conscious thinking, and another 10,000 before it feels natural. College swimmers get that in day, but most triathletes have to maintain that focus for an entire week of training. This fact alone legitimizes the importance of winter training. Put in the long slow hours of stroke work now, and when you’re preparing for a race in June you can focus on going fast.

All You Have to Do Is Open Your Eyes!

I’m snowed in by a whopping 1 inch of snow that ‘s caused the entire City of Seattle to shut down. Aside from no swimming today, that meant a run in the snow, an indoor bike ride, and some quiet time at home to notice some little things going on around me.

2008_12_17_EagleBites 007

This is a Bald Eagle in the tree outside my room. He was just finishing a snack (some kind of rodent).

2008_12_17_Aaron_Studying 002

And here is Aaron studying for his Physical Therapy Licensing Exam, which is all day tomorrow.

At least, that was him 20 minutes ago – now I hear him snoring, so I’m assuming he’s taking a short break. The umbrella is to keep the glair of all that snow away from his computer monitor. He has an enlarger that he puts his text books into and it blows up the image on the computer screen so he can see it. Imagine taking an 8 hour test like that!

Egg Nog Ice Cream – IT WORKED!!!

Mmm…. I just had a very small scoop of delicious egg nog ice cream. At 4:45 in the evening, this may have been a mistake. While I knew from the ingredients that the nog is around 20 proof, it seemed to me that once it was frozen it would be less potent.

2008_12_16_FrozenNogWrong. This stuff is not for children.

After last nights experimentation (Which I was ready to call a failure), I was planning to buy some dry ice this afternoon (per the suggestion of Scott and Noah, thank you), but as it turns out, simply putting the 13 degree mixture into a –5 degree freezer after it had already partially frozen was enough to solidify it in a “ice cream like” texture. Apparently the Nog had been mixed enough that it was able to become ice cream rather than solid ice.

That’s cool, but I learned something about ice cream through this process. The melting point of ice cream is determined partially by its structure (which is determined by the whipping of the ice cream machine) and partially by its ingredients (similarly the flavor of a chocolate bar will be different if you melt it and let it solidify again because of the structural changes in recrystallization). The smoothness of ice cream (the “mouth feel”) is a large part of the taste, and is why ice cream is more enjoyable to eat than sorbet. The smoothness is because the ice cream, unlike ice, is only partially frozen. In regular ice cream only about half the water molecules that are trapped in the whipped mixture are frozen, while the rest are still liquid. This allows the ice cream to have a large temperature range in which it melts on the tongue, which helps our perception of creaminess.  While the amount of fat in my frozen nog may be enough to emulsify the ethanol (the same way it does the water molecules) it has too low a melting point for it to remain ‘creamy’ on my tongue. The mixture turns liquid and runny almost instantly in my mouth and really has a disappointing texture. The flavor is still good, but I would definitely recommend getting rid of some of the alcohol before you turn your leftover nog into ice cream.

I wrote a post about swimming, but I’ll put that up tomorrow now I’m finished with my kitchen science.

Snow Day!! and How to Turn Egg Nog Into Ice Cream

It’s supposed to snow a bunch in Seattle tonight, which is super exciting. We rarely get snow here, and when we do, the entire city shuts down. I know it’s going to stick because the last few days have been unusually cold with clear skies. Mount Rainier was crystal clear form my house, and so were the Cascades. From downtown Seattle the Olympics out to the West looked like giant white cliffs rising out of the evergreen islands. It was way cool.

Last weekend I went to a Christmas In July (in December) party at Chris Tremonte’s house. Courtenay and I made eggnog, which was all but devoured by the thirsty party goers. All but meaning there was a little less than a quart less from a batch that started at over a gallon. Now, I’m not really interested in drinking any more egg nog (I’m really not a big drinker and that stuff is potent and rich), but I don’t just want to throw it away either. So my plan was to turn it to ice cream. And there is where I ran into problems.

This is my off-season science experiment: How cold do you have to get your nog before it freezes?

I started off with my nog refrigerated at about 35 degrees Fahrenheit. My ice cream maker was in the freezer at –5 degrees (F). Now, normally when I put a creamy sugary milky mixture into the ice cream maker under these same conditions, it begins to freeze almost instantly. Apparently alcohol complicates things. Here’s a running diologue of my nog-to-cream experience:

2008_12_16_FrozenNog 001 7pm:

After three or four minutes I realized I needed more coldness, so I moved the mixture outside where it is currently 32 degrees (F). This won’t help freeze the mixture, but it will help keep ambient heat away from the mixture.

7:20pm

After 20 minutes the nog still appeared thin and liquid. The sides of the bowl still had no sign of making the nog freeze and the mixture was at 17 degrees F, so I came upstairs to write this blog and see if I could find an answer to the 2008_12_16_FrozenNog 002vital question of the night: Can I make a strongly alcoholic ice cream?

My immediate answer is no, but here’s what I found on further investigation. Turns out ethanol works great as antifreeze. The freezing point of pure ethanol is –114 degrees Celcius, or –170 degrees F. The nog is about a 1:1 ratio of liquor and cream, plus a bunch of eggs, so in total it is something slightly less than 20% ethanol, which sounds like anti-freeze. So my only hope is that the abundance of fat molecules will act as a surfactant and engulf the alcohol, making it possible for the rest of the solution to freeze with the ethanol suspended.

2008_12_16_FrozenNog 005 7:50pm

That seems unlikely to me, but my most recent status check showed only slight progress, and the nog is down to 13 degrees F. My thermometer showed that the ice cream bowl is also at 13 degrees, so my next move is to put the bowl back into the –5 degree freezer, and see if I can get the whole setup any colder. If this doesn’t work I may have to heat the solution to about 176 degrees (F) to see if the alcohol will boil off without the milk congealing. Maybe a double boiler would work for that?

2008_12_16_FrozenNog 006 I’m going to give the freezer a few hours, or if I fall asleep, I’ll give it a night., so I’ll get back with more updates.

[Left: The nog was starting to get thick like the beginning of ice cream, but it was still runny to the touch, and with a bowl the same temperature as the liquid, there was no way it would continue to freeze without a little help from the freezer.]

Does anyone have a better idea for how to make this stuff freeze? I’m not really concerned with keeping the ethanol in the mixture, so distillation is fine with me, so long as it doesn’t ruin the rest of the ingredients.

House Guests Smell Like Chinese Food

image Here’s a short rant about the only genre of food I completely despise. I hate Chinese food, but the other night after watching the Garfield High School Swim Team kick Ballard High School’s butt I found myself agreeing to eat the stuff rather than being a drag on the group. By group I mean Courtenay, and my friend Braden. The problem is not exactly the taste of Chinese food, but the smell and the way it makes me feel after eating it (like lard dripping down the side of a boiling pot of lizard stew). Ugh. I know I hate Chinese food, and yet every time I give in and try it I’m able to convince myself that it will be different.

So Courtenay’s leaving tomorrow. I’m a little sad. The 17 day weekend seemed to get more and more fun while she was here. It started with me running a 10k (and winning) on Thanksgiving, and it ended with her running a 10k (and winning) yesterday. I ran with her and took pictures as often as I could. It was fun.

And unlike Chinese food or fish, Courtenay hasn’t managed to wear out her welcome in 17 days.

Next up, Aaron comes back up tomorrow for his last four days of super cramming for the physical therapy boards. Think positive thoughts for him, and with any luck he’ll fail so he can study with the Delta Gamma Girls some more!

Base Performance and the Institute of New Medicine

image Tonight I went to a talk by Chris Lieto. He founded Base Performance Nutrition, which has expanded from an amino supplement and water additive to include salt and a recovery pill. The recovery activator is what I’m most excited about. This was formerly distributed by The Institute of New Medicine, which is where I go for all my “make my body work and recover and feel better” needs. Actually,  really can’t recommend inewmed enough to anyone with the ability to use their services. Chris Lieto has been working with Inewmed for years for his own health needs, but recently Base Performance partnered with Inewmed to help develop products together. The pills, which are the same as they used to be under the Inewmed label, are the single best supliment I’ve ever used. And now that Base Performance is distributing them, they’re much more available. The greatest part, is that the product may be new to Base Performance, but i’ve been using it long enough to say with certainty that it’s worth making it a part of your daily sport nutrition diet.

The talk itself was great. This is the second time I’ve heard Chris Lieto speak to a group. The first time was at Endurance PTC in San Francisco. Both times he told us about his first triathlon: the Vineman 70.3 (though back in the stone ages when he raced it wasn’t called “70.3”). Thing is, he “won” the race, which isn’t the point of the story. The point of his story is to talk about how important mental power can be because he was poorly trained for the race, and it was a result of determination and mental preparation for the race that allowed him to outrace his bodies ability at his first triathlon. Like I said, Chris tells this story without being pretentious, and adds the “win” as an afterthought. The problem is, when I first heard it I thought he really “won” the race. Like the overall title. The everything. And that shocked the hell out of me. Tonight, however, he added two words to his afterthought: “age group”. I’m assuming I just didn’t hear them the first time I heard him speak, but those two words make a HUGE difference.

Now I’m leaving the topic of Lieto for a short rant to all the age group triathletes out there. I love that our sport has a thousand ways that you can “win” – from age group, to masters, to grand masters, to Clydesdale and Athena – but please don’t confuse that with an overall win! The only time we should leave of those modifiers is when nobody else did the same race faster on that day – i.e. overall.

Then again, it would be fun to say I “won” my first (and only) 70.3 back in 2005 (I was 23rd and got chicked by some girl in pink, but was still 1st in my age group!).

Weaning Off the Off-Season

image This is officially my first week of base training. That means that my off-season was exactly four weeks long, during which time I spent three weeks preparing for a 10k running race, three days doing light recovery workouts, seven days getting my schedule sorted out, and finishing up my schoolwork (“sorting out my schedule” included 17 hours of workouts because I decided to be tour guide on my bike with Courtenay), and two days of no training at all. Those two days were awesome.

This morning at 5am I joined the Cascade Swim Club for a practice. I was excited to have some high school kids beat me around for 90 minutes. I was less excited for the part about it starting at 5am. Then I heard the set, and was even less excited: 15×200 @ 2:12.5 (I moved to the slowest lane and did 12 @ 2:25). This is not the kind of set I was looking for my fourth practice back in the water. Ouch. The only redeeming part of the morning was getting to listen to Nirvana Incesticide. I love Grunge music.

So I guess I’m back at it. And! Apparently, having never spent much time on the base portion of my training, I have quite a bit to gain by building up my aerobic base – perhaps some endurance and strength to avoid injury next season.

Unfortunately, in the four weeks of “off-season” I also rehashed a few bad habits, and started helping a bit more around the house (my dad will read this and think I’m lying, but he was out of town – so he’ll just have to live in disbelief.) Now, I can’t just drop everything again cold turkey! Here’s my list of thing I need to stop doing in order of priority:

  1. House work – it’s terrible for recovery.
  2. Nightlife – this was a close second, but a night of dancing has a lot more benefits than cleaning out the dishwasher.
  3. Baking cookies – it’s extra time on my feet (bad for recovery) and the cookies are much better when my mom bakes them.
  4. Watching movies after 8pm – especially of the Braveheart or Lord of The Rings variety.
  5. Morning coffee – I swam at 5am this morning, how is that possible without coffee?
  6. Eating cookies – first I have to convince my mom to stop baking them.

That’s all I can think of right now. I’m tired.

final’s weak

It’s always easy to see when I’ve been studying pretty hard. I have a tendency to run my fingers through my hair until it sticks straight out – afro style.

afro I’m finishing up all the backlog of work I have due for the last day of the quarter, which is tomorrow. This includes, 2 case studies, an in-class exercise, that we didn’t finish in class, a final exam, and a poster project. I think I’m down to one question on the last case study and the poster project, which still seems like a lot of work. I’m giving this week a big two thumbs down.

But after I lift my thumbs and present my poster tomorrow night I have time to start doing things like, sleeping, swimming, biking and running. Which is a fairly comprehensive list of things that make me happy. Well, that along with humorous social interactions that have been toned down the past week while Courtenay has been around. I swear people treat me better when she’s around.

What’s My Cheese?

image Two nights ago on the daily show I saw an interview with Arianna Huffington, “a blogging evangelist” who wrote some book about how to be a great blogger. I don’t normally pay much attention to the interviews (and this was no exception), but I did hear her say that the key to a great blog is to have a secondary interest which adds depth to the author. Her example was her love of cheese.

[left: Courtenay was here for a week before the skies were clear enough for her to see Mt. Rainier. Once she saw it she was stunned, “that thing’s been there the whole time?” Then she took this awesome picture.]

So that raises two questions in my mind:

  1. Am I more likely to enjoy reading how to blog from a woman who also talks about cheese?
  2. If so, what’s my cheese?

Is it my interest in Seattle area culture and politics? Is it my new interest in learning to sail? Is it my biochemistry class? Is it my duels with Klepto the Crow? Or is it the humorous people I interact with, like Aaron Scheidies going on nighttime bike rides with his own lack of eyesight as a guide?

Maybe I have too much cheese. It could be that I need to write more about my focus – becoming a great triathlete. After all, the blog’s name is “confessions of the highly motivated” not “stories from the guy with 20 hobbies.” Then again, Let My People Go Surfing, was written by a guy with 20 hobbies, and it’s a great book.

I <3 Seattle

image I promised a full recap of my eventful weekend, but like my failure to write a recap yesterday, I also failed to have quite the eventful weekend on my schedule. Friday I planned to go for a hike, but ended up sleeping in until 10am, eating breakfast, going back to bed, eating again, laying around in a semi-conscious state, eating more, watching a movie, then going back to bed. It was a far superior day to hiking, and equally non-participatory in the commercialism of Black Friday. Saturday, once the protest was over I went with my mom to get some cross country skis, ordered two books and the Spanish version of Rosetta Stone off Amazon (my mom and dad have been talking about getting this for ages so they can relive their glory days of the 1970’s driving through Latin America in a VW minibus. Selfishly, I’m hoping to use it for my own linguistic benefit as well.), and spent a bazillion hours in REI which resulted in nothing more than a pair of wool socks. Everyone else on my gift list is getting a mix CD (I’m only making one, so don’t think you’re special if you get one) or a personalized poem (this will be more special) or a piece of fiction that will either make you laugh or cry or stop talking to me permanently. Believe me my writing is much better than any other form of art I’ve tried (i.e. amorphous ceramic blobs, mime shows where I had to vocally explain what was going on, paintings of stick figures puking off chair lifts, and other standard short bus productions.)

DSCF0880 Sunday I volunteered at the medical tent for the Seattle Marathon. I showed up late, and missed all the exciting sick people finishing the half marathon, then stood on my feet for the entire rest of the day watching healthy people finish 26.2 miles in a day so foggy it looked like San Francisco. Then later I went with Courtenay, Aaron Scheidies and Carrie on a fantastic voyage. We tried to participate in the Christmas parade on Lake Washington by putting lights up on my boat. Unfortunately – due in one part to the fact that I have yet to clean the barnacle covered bottom of my new (to me) sailboat and in another part because I refuse to make the 35 year old diesel engine work harder than 50% effort – we were dropped from the parade like a tricycling 5 year old in the Tour De France.  [This is the Fremont Bridge going up in the fog to allow us through.]

So that’s it for Friday through Sunday. The only other thing that’s worth mentioning is my 10k from Thanksgiving morning. The race had about 200 people in it, though the majority were running the 5k run/walk (including my dad mom and sister). I don’t have a lot of experience in run races, so I decided to pace myself off the leaders for the first 5km. That worked alright, the front pack started as five, and lost a member every mile, leaving two of us at the 5km turnaround, where I realized I wasn’t breathing hard, but the guy I was pacing off of seemed to be scarfing down the brisk air like imagea German Shephard in a butcher shop. I picked up the pace and never saw that guy again. I don’t know if it was due to the course’s elevation profile, or because of my somewhat poor pacing strategy, but I negative split the 10k by 50 seconds to finish in 33:30, and a full minute ahead of second place. My sister had just finished the 5k a few minutes earlier, and we were able to run back and find my parents finishing their 5km walk. This gave us a chance to have a family finish picture, thanks to my brother-in-law who acted as our private event photographer (thanks Matthew!).

After that Thanksgiving got even better as Courtenay Brown came into town. I’m having fun dragging her around Seattle, telling her how awesome the city is with my best “I’m a Seattleite and this city is way more progressive and awesome than all other cities ever” tour guide voice. It’s something like this, “That’s Queen Anne Hill, where I grew up, and over there is Capital Hill where I went to school, and I think we should go get some coffee at Cafe Vita, which used to be called Paradiso when it was cooler, but now it’s filled with aging cap-hill yuppies with young children – but that’s okay, because even the yuppies in Seattle are totally progressive, and have you heard my favorite radio station kexp? Because Seattle’s music, art, and social scene is totally progressive too.”

That’s all for now. I’m sitting here ignoring both my friends that are staying with me. Courtenay is reading blogs or something, and Aaron is in the next room snoring really loud. I have to write a post soon about how much I enjoy Mr. Scheidies being here. He’s an awesome kid, and it’s hard to describe how much fun it is to have him around in my limited literary giftedness.