Marathon Training Week 10

I got back on track with my running in week 10.  I also changed up my training schedule to try to make it better with my new work schedule.  Rather than running Tuesday/Thursday, I switched it up to Monday/Wednesday.  This also allows me to have a rest day before my long run day (Friday).  This week was a drop-back week for my long run.  I again did a mixed effort run where I did the middle 4 miles of the 10 miler at a quicker pace.  Sadly my “quicker” pace these days is actually not all that fast.  I’m not sure if it is due to the high mileage I’ve been putting in causing me to be more fatigued and slower or if it is age-related (diet-related, weight-related, etc).  I definitely feel okay though know that with the increased days and miles, I’m putting a lot more stress on my body than I have before.  I certainly am quite cognizant of how my body is feeling because I have much experience with injuries in the past.  I definitely do NOT want to hurt myself before this marathon like I did with the last one (that was not a fun experience).   Wednesday’s treadmill run happened after I had dinner and surprisingly wasn’t too bad – considering I did it about 30 minutes after finishing my dinner.  Saturday’s 7 miler also was on the treadmill and I did some long incline walks/runs to try to build some hill mileage into my training.  I probably should be doing more hill type stuff but we’ll see what happens.

Here’s a summary of last week’s running.

( ) = # of miles on my plan

Monday – 4.5 (3)

Wednesday – 4.1 (6)

Friday – 10.03 (10)

Saturday – 7 (8)

Sunday –  4.25 (5)

Weekly Total – 29.88 miles (32)

We’ve not had any rain for a while so things have dried out a bit and all the previous wet weather has caused a lot of plants to blossom early.  It is quite pretty out although my allergies have been driving me nuts as of late.



My long run also took me through some interesting neighborhoods along with a small park that I like because they have an actual restroom (yes I do plan many runs around where I can make pit stops).

Other fun things that happened this week included making some bread for a work potluck.  One of my coworkers has some health issues so we were all trying to come up with low-fat recipes to bring.  I figured I could just make some bread since I already had some dough sitting in the fridge just waiting for me.  I had made the dough for sandwiches but decided to switch it up and use it for dinner rolls.

I really find it fascinating how yeast works.  I just love watching how bread rises and gets so big!

For this recipe, I did an egg wash on the dough and baked it for ~23 minutes (internal temp hit around 205F).  The small cast iron was a tester for my wife to make sure it tasted okay.

I got her approval and took it to work and it was a big hit.

This past week we also hit up one of the local Korean BBQ places, Blue House Restaurant.  We had been once not too long after they opened last year.  They have an “All-You-Can-Eat” option.  I noticed they added a lot more cuts of meat to their selection and as they started bringing meat out I realized they changed up how they were serving it.  When we first came, each meat order came as a large plate of meat.  This time they only brought out essentially a one to two person portion.  This is smart because it allows us as patrons to try more types of meats rather than getting full on just one type.  I definitely went to town and had the Kalbi, Bulgogi, octopus, pork bulgogi, shrimp, chicken.  It was all very good and we cooked it up right at the table.  I’m always a fan of Korean BBQ.  The banchan (“side dishes”) were only okay at this place and not as plentiful as it is at other Korean establishments we’ve visited.

Since it was St. Patrick’s Day, we had stopped by a local micro brew, Sactown Union Brewery, for a few beers before dinner.  I had a Nitro Stout that they just released on that very day called Big Fella and then the Carpe Noctem (a coffee oatmeal stout).  At Blue House, we shared an OB (Korean beer) and a bottle of their Pomegranate soju.   The soju was a bit too sweet for our tastes.

Overall a pretty good week for both running and eating.



Whole wheat honey dinner rolls

Whole wheat honey dinner rolls

Our upcoming work potluck is coming up and so I figured since I bake, I might as well try bringing in some homemade baked goodness.  I had done dinner rolls a long time ago, but that was the classic white bread dinner rolls.  I wanted to try something else and so came up with my own recipe for whole wheat honey dinner rolls.


  • 250 g 100% whole wheat flour
  • 250 g bread flour
  • 200 g water
  • 150 g whole milk
  • 4 Tbsp butter
  • 70 g honey
  • 2 eggs
  • 1 tsp active dry yeast
  • 8 g salt

I needed to figure out a way to make this so I wouldn’t have to actively be involved for a good chunk of it because the potluck is right in the middle of the work week.  I won’t be able to spend 6-8 hours making the bread.  I figured I’d try to take advantage of the long slow ferment to aid in kneading.

I started the dough around 11 pm at night.  I mixed together the above ingredients.  The butter I threw in a small bowl and melted in the microwave. The eggs I cracked and beat prior to throwing in with everything else.  Since the milk was cool, I used warm water and let the yeast sit in it for about 5 minutes before mixing it in with the rest of the ingredients above.

Immediately after mixing

I let this covered mixture sit out on the counter for about 15 minutes and then put it in the fridge.  Initially I was going to pull it out after about 12 hours but I had some chores to take care of and actually removed it from the fridge about 17 hours after first putting it in.

After 17 hours in fridge

The dough was chilled though still sticky and difficult to knead.  I poured this out onto the counter and did some stretch and folds (maybe 3 of them) and tried to knead it but it was just too sticky/unformed.  I threw the dough back into the bowl and let it rest for 20 minutes.  I then did another stretch and fold on the counter.  Slowly the dough was started to form up a little more into a cohesive mass that I could manipulate.  Another 20 minutes of rest and then I did the stretch and folds still in the bowl (to save of having to clean up the sticky stuff on the counter).  After another 20 minutes, I floured the countertop and poured the dough out onto this and flattened it.

Using my scale, I started to divide the dough into 75-80 g pieces.  For some reason my scale malfunctioned about halfway through the dough and I had to eyeball the last half of it.  Each dough ball I formed into a ball and rolled on the counter to get a roughly spherical shape.  I then placed the dough balls into my 12 inch cast iron.  I had some leftover dough and created a standalone ~150 g ball.


I let this proof for about 1.5 hours until the dough appeared ready (I pressed down on it and the dough sprung back almost all the way).  You can definitely see the dough had proofed nicely and filled in the gaps.


I pre-heated the oven to 430 F while the dough was doing its final proof.  An egg wash was applied (beaten egg with some whole milk) just prior to placing in the oven.  Right after putting the cast iron and separate boule into the oven I used my spray bottle to create some steam in the oven.  I baked the bread at 430 F for 10 minutes.

I then dropped the temperature to 375 F and let it go for another 11.5 minutes or so (I had set the timer for an additional 15 but could tell it was done).  The internal temperature of the dough was ~195-198 F.



The individual roll came out a littler darker, probably because it was baked on its own


Overall the bread has a nice soft crumb in the middle and the honey gives it a nice taste.  I also like that you can tear off a roll and it comes off in a nice individual serving size.