Monday 12 March 2012

10k Training Schedule




The Forest of Dean 10k is in just over 2 months! YIKES!! It's not like I haven't been running, I have, but not nearly enough, and I definitely haven't been pushing myself very hard. Clearly this needs to change if I stand a chance of finishing the 10k, let alone achieving my hoped for time of 60 minutes. That'll be difficult enough already!

So - in light of this realization, I've found a training plan that will hopefully work. I have a training buddy for at least one run a week, probably two, so that would just leave one for me to be self-disciplined about. Totally doable...(right?)


Here's the plan:

  Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Week 1 REST 2M easy, then 4x400m, with 400m or 3 min jog recoveries, then 2M easy REST REST REST 2 - 2.5M easy, 2M faster, jog to finish 2-3M easy
 






Week 2 REST 2M easy, then 4x600m or 2 min, with 400m or 3 min jog recoveries, then 2M easy REST REST REST 15 min easy, 15 min fast but controlled, jog to finish 3-4M easy
 






Week 3 REST 2 - 2.5M easy, then 4x800m or 3 min, with 400m or 3 - 4 min jog recoveries, then 2M easy REST REST REST 30-40 min relaxed, inc hills 4-6M easy
 






Week 4 REST 2M easy, then 8x400m or 70 -80s, with 400m or 3 min recoveries, then 2M easy REST REST REST 5M, first half at 70%, second at 85% 5-7M easy
 






Week 5 REST 2M easy, then 8x500m or 90-100s, with 400m or 3 min recoveries, then 2M easy REST REST REST 35-45 min fartlek, with varied efforts and recoveries 6-7M easy
 






Week 6 REST 2 - 2.5M easy, then 5x800m or 3 min, with 400m or 3 min jog recoveries, then 2 - 2.5M easy REST REST REST 6 -7.5M gradual acceleration in 2.5M segments, ie 70%, 80%, 90%.  7-9M easy
 






Week 7 REST 2-3M easy, then 10x400m or 70-80s, then 400m or 2 -3 min jog recoveries, then 2 - 3M easy REST REST REST Warm up, then 4 x 1M or 5 - 5.6 min, with 3 -4 min recoveries, then cool down 7-9M easy
 






Week 8 REST 2 - 3M easy, then 5 -6 x 500m or 90 - 100s, with 400m or 2-3min jog recoveries, then 2-3M easy REST 4-5M easy REST REST RACE
















I'm not deluding myself - this is going to be difficult. But I have to start somewhere, right?










It helps that this is along my running route :)












































Sunday 11 March 2012

Russian Honey Cake


Our department secretary retired this week, and we had a retirement lunch for her on Friday. It took me ages to decide what kind of cake to make for the occasion, because I've noticed that not everyone in the department loves chocolate cake, and someone else had said they'd bring a coffee and walnut cake just in case a lot of people showed up. So, rather than go with perhaps the more traditional option of a Victoria Sponge (which would have been great, but a bit predictable, in my opinion), I found this on 'Time To Cook', a food blog from one of the bakers from 'The Great British Bake-Off' (such a great show!). I was intrigued by the idea of baking a really dry sponge and having it soak up the moisture from the cream filling, and Mary Anne said that a slight caramel flavour comes through as the cake slurps up the creme-fraiche. I was not disappointed! Not only was the cake relatively easy to make, it looked fantastic and everyone loved it! It's definitely more light and delicate than rich and dense, so it's a good option to bring along when not everyone is all for the Death By Chocolate-type recipes. This recipe is a combination of Mary Anne's and some others I found online during my hunting, so I'll just give you mine. Enjoy! Ooh - and google pictures of Russian Honey Cakes! Some people can make them with 15 super thin layers! I don't know how they do it, since I had enough with 6, but it would be worth trying.
Russian Honey Cake
3 large eggs
225 g caster sugar
100 g unsalted butter
3 Tbsp honey (either stiff or runny honey is fine)
1 tsp baking soda
500 g plain flour

1 L creme fraiche
4 Tbsp icing sugar
splash vanilla extract

1. Melt honey and butter in a bowl over a pan of simmering water. Add caster sugar and eggs, whisking constantly until mixture is smooth and sugar has dissolved. 

2. Add baking soda and whisk for another minute until thoroughly combined.

3. Remove bowl from heat and add flour in batches, stirring well between additions. The dough will become somewhat stiff, either like a putty or a soft rolling dough. Divide dough into 3 to 4 equal portions (you want the dough to be spread thinly in the tin, but the number of portions will depend on the size of your pan and on how many layers you want, so you'll end up figuring this bit out for yourself).

4. Preheat your oven to 180C/350F. Grease and line a baking sheet with parchment paper. Spoon in one dough portion and spread it to the edges of the pan. You may find that frequently wetting a silicone spatula and pressing the dough into the pan works best.


5. Bake in the preheated oven for 4 to 5 minutes, or until the sponge is evenly golden brown and stiff to the touch. Let cool for a minute or two (until it's not too hot to touch).

6. Turn the parchment and sponge onto a cooling rack and peel the paper from the cake. Replace the parchment in the pan and spoon in the second batch of dough, pressing to the corners. Repeat steps 4 through 6 until all dough has been baked.


7. Stack the sheets of sponge and cut to desired size. I cut mine in half lengthwise and made 6 layers. Trim all the edges so every sheet is equal; reserve the trimmings.


8. Mix the creme fraiche with the icing sugar and a splash of vanilla until smooth. You want the creme fraiche to be sweet but still to have that tangy bite to it.

9. Lay one sheet on the serving dish and fit 4 strips of foil around the edges to catch any dripping cream. Spread a thick layer of cream over the first layer (be generous - the cake is going to absorb a lot of it!), then lay another layer of sponge over the cream. Continue alternating between sponge and generous cream layers, and finish off by covering the top, sides and ends. 


10. Crush the sponge trimmings in a food processor or by hand. And this next bit is up to you - the other recipe I was using sieved the sponge crumbs over the top of the cake, and it looked very pretty. But I didn't love the sides of mine, mostly because I hadn't kept enough cream back to cover the sides and ends evenly, so I went with Mary Anne's suggestion and pressed the crumbs onto the sides and left the top clear.


11. Once you've finished adding the crumbs, carefully pull the foil strips away from the base, removing all the left over crumbs and dripped cream.
 

12. Et voila! Now cover and leave the cake in a cool place to set and absorb all the creamy goodness for at least 12 hours. I made mine the day before, so it sat for 24 hours, but it was fine - not too soggy or anything. All together, I think the cake took about 1 1/2 hours to make, so it's definitely doable in an evening.

Tuesday 6 March 2012

Baking Machine

There's nothing like being without a kitchen for a while to make you appreciate cooking for yourself, and over the past week I've made lasagna, welsh cakes, soup and the following extra special treats...

I had some friends round for brunch over the weekend, for which I attempted Challah bread, a fantastic Jewish egg bread that makes really nice french toast. The Smitten Kitchen recipe makes 2 loaves, so I made one large one for the french toast, one small one for myself, and then used the rest of the dough to make cinnamon buns, as I'm on a never ending quest for the best cinnamon buns in the world! I think the challah dough is actually the top contender, so I'm going to make it again and post step by step photos next time.

We also celebrated a friend's birthday on Monday, and I took advantage of our peanut-allergic friend's absence to make these: chocolate peanut butter mini-cakes. These were adapted from another Smitten Kitchen recipe (I love that blog!), but instead of making the triple layer cake I made a dozen small cupcakes, trimmed the tops to make them flat and then sandwiched them around the peanut butter cream cheese frosting. It worked out really well! And because the cake was rather rich, it ended up being the perfect amount - I wouldn't have wanted any more in one serving.

Up next, baking a cake for the retirement party of our department secretary...I still haven't decided what to make, but I'm debating at the moment between a Russian Honey Cake and a Honey and Lime cake...

February Wrap Up

February was a busy but excellent month for me, especially as it ended with a trip to Portugal! Officially I was there for research reasons, meeting some other researchers in Coimbra and Porto, touring some labs and trying to figure out if there would be any opportunities for collaborating in the future. And while I'm still not sure if I'll be able to get to work in Portugal during my PhD, I met some great people and realized that until now I have never seen a well-equipped soils lab! It was so good to meet some Soil Scientists and hear about the work they're doing, and it's made me think a bit more about what I want to do afterwards. We'll see...

Of course I managed to fit in a bit of being a tourist as well, and the last two days of my trip were in a town called Guimaraes (North Central Portugal), and they were meeting free and just for fun. All three of the cities were great, but I think my favourite was Porto.

I'm still enough of a North American to get overly excited by the novelty of going anywhere in Europe (even within the UK). The sight of a 'Porto' stamp in my passport made me inordinately excited. And another highlight - getting to use my very rusty high school French! The taxi driver and hotel receptionist in Guimaraes had no English, so we spoke in French instead, and I was actually able to carry on a whole conversation! It was such a great feeling to have a second language to fall back on - I will never again bemoan my French classes, even if it is Quebec French and not France French. It's still usable! 



So now I'm back in Swansea and trying to sort out the rest of my year...working in Portugal, writing up by December, what to do afterwards...it all seems to be building up right now and it's all still a massive question mark. I'm ok with that, and not too stressed, but I'm beyond curious to see what happens!