ieatpenguin

Note to self: Seal Yoghurt

Russell — Mon, 23 Jan 2012 12:11:53 +0000

The main advantage of running in the mornings through winter is that you get to mark the advance of the seasons, and almost will Spring in as you move each foot forward.

The beauty of dawn still never ceases to amaze me, and I consider myself fortunate in that I actually can get up at an uncivilised hour to trot off the 15 miles to work; because despite niggles here and there, it really isn’t a chore. It is the most peaceful time of the day, I didn’t see a soul out on the pavement until around half way through my run this morning, and whilst that is unusual for a city centre – and the route I take – it was a liberating experience.

The first person I did pass had a gorgeous spaniel who looked most perplexed as to why someone was chugging along with a backpack wearing some ludicrously bright and reflective clothing, a head torch set to dazzle, and had yoghurt all over his legs.

Of course, it wasn’t until 7 or 8 miles in when I stopped for a hot cross bun and a drink that I actually noticed the yoghurt: a spattering down the front of my legs. I have an unfortunate but small hole in the bottom of my rucksack, and sure enough one of my yoghurt pots had burst in my bag, and dripped out down onto my legs. Oh well – no harm done, other than a bag full of yoghurt.

Dawn had broken around 7:50 this morning, and I sauntered into the village where I work at 8:10am, running smoothly. I felt like I had had a good run; my average speed was ticking along nicely, and I was enjoying myself thoroughly. Being a regular commuter by bike, you get to recognise the other regulars and say good morning as you pass. It’s nice passing them as they recognise you with a look of surprise because you’re not on your bike, but still take the time to say good morning. It’s little things like this that help take the mind out of the work, and just enjoy the run.

A great enjoyable run this morning, encompassing just under 15 miles in 1 hour 48 minutes was only slightly marred by getting to work and realising that the small spattering of yoghurt on the front of my legs was only marred by the huge deluge, that dwarfed it, on the back. The only way I can really describe it is that it probably looked – to the dozens of people I passed and who passed me on the commute to work – like I’d shat myself and let it just run down my legs, after eating something altogether unpleasant the night before.

Oh well. It will wash out!

Backing up The Latest File – Name Unknown

Russell — Wed, 11 Jan 2012 09:51:32 +0000

It’s a common enough issue for me that I want to be able to backup the latest backup of a database, and using variables to set date and time I never quite know what the filename of the backup will be.

::copy latest file to network server
set LF=
for /F %%i in (‘dir /Od /b *.sql’) DO set LF=%%i
:
echo%TIME% on %DATE%: Latest Backup is %LF% >> Backup.file
:
xcopy /Y %LF% \\networkserver\bugzilla

My solution is to sort the backup directory by date, and create a variable based on the filename of the most recent file.

I then echo the time and date to a file (Backup.file) so that I have a log of the backup process that I can check should I need to in the future.

Finally, the script copies the latest backup to a network location.

This was used in conjunction with my bugzilla backup script, hence the directory names, but it can of course be used for anything.

Automated Backup of Bugzilla Database on Windows

Russell — Fri, 06 Jan 2012 17:01:39 +0000

Bugzilla isn’t really designed to be used on Windows, but once set up its fairly easy to administer.

One obviously important thing is backing up the database. Using the niftily built in mysqldump I used the following solution. Note this assumes default settings were used in the installation of Bugzilla.

First, add mysql to the windows path if it hasn’t been done so already, by running up a command prompt:

PATH=%PATH%;C:\Program Files\Bugzilla\mysql\bin\

I then use a command file to create the backup dump, and then append the date and time to the file name. Note I have also created a user (backup) on the bugzilla database with a limited set of privileges (Select, Lock Table, Show Databases, Event).

rem commmand to dump the database to file
mysqldump -ubackup -pbackup Bugs > c:\bugsbackup\bz.sql

rem set date and time into useable file format
set _my_datetime=%date%_%time%
set _my_datetime=%_my_datetime: =_%
set _my_datetime=%_my_datetime::=%
set _my_datetime=%_my_datetime:/=_%
set _my_datetime=%_my_datetime:.=_%

rem rename file
ren “c:\bugsbackup\bz.sql” bz_%_my_datetime%.sql

This command file can of course be added to scheduled tasks and run as frequently as you want.

A Better Christmas Than Expected

Russell — Fri, 06 Jan 2012 10:42:38 +0000

I did approach the Christmas period with a sense of foreboding – it’s a usual time to eat and drink too much, put on some weight, and lose all the fitness I’d worked so hard to build after injuring my ankle.

However, I did not eat to excess, and I managed a fell race on Boxing day. My legs in truth still haven’t recovered fully; my running is dreadful at present. The daily cycle commute of 30 miles is a wonderful cross train however, and whilst my legs feel like two blocks of lead, I am encouraged by my fitness. I don’t appear to have lost much, (not that I had a huge amount before Christmas mind!), and I have lost half a kilo. Ideally I would like to lose 5-8 KGs for racing, but given that I’m so far off being able to race yet, I can’t be too unhappy.

So today I will be entering the Haworth Hobble. And a-hobbling I shall be. I plan to walk/jog the distance this year, my real aim is to do a good years work on the hills, and then run it next year. I can’t see me ever getting near the winning times which are usually and incredibly down near the 4 hour mark, but I’d like to be able to compete, and that will require a long set up time. Plans after that vary, but they certainly include moving house in order to be able to train in hills!

The 8am Dawn-Endorphin Rush

Russell — Thu, 22 Dec 2011 11:20:59 +0000

Ever since my serious ankle injury earlier in the year, it has been a rough and at times painful recovery for me, mentally more than physically. The physical pain is something I’m used too and have had to cope with a lot, but mentally I get frustrated and upset if I can’t run.

I was a bit anxious setting off this morning, it’s a long way to work, and although I’ve been running pretty well recently, I’ve not done the half marathon distance (save one run that went somewhat close after going wrong on a Monday night,) in an awful long time.

Getting up when its dark has never really been difficult for me, I’m an early morning person. And given how warm it is for the time of year, it was actually nice getting outside so early. My part of the world is peaceful at 6:30am, and it is quite a fulfilling experience treading the streets without meeting anyone for at least half an hour.

I ran through town to Histon, where I picked up the path on the Guided Busway that runs from Cambridge through to St Ives. This is long and very straight. My total run was 14.21 miles, and most of it was done on this path, pretty slowly. It was at times demoralising, because way down the long route one can see traffic lights. It’s easy to run along setting markers, and to set these sets of lights as markers made things feel good for a while, and the euphoric feeling would slowly tail off as I’d realise that they were still a long way ahead.

Still, when dawn broke at roughly 8am, I stopped to have a drink, turn off my light and watch the sun crest over the horizon. I’m so disappointed that I had no camera with me as it was one of the most beautiful sights I’ve seen in a long time. The suns rise in turn gave rise to sheer enthusiam within myself as well – I finished the last few miles considerably faster than I’d run all morning, and I got to work and into the shower feeling good. Far from fresh, but feeling good. And feeling so pleased with myself. I’m far off what one would call a reasonable half marathon time, but the simple fact that I ran the distance so soon after my injury made me feel amazing.

And I haven’t stopped grinning.

Skyrim

Russell — Fri, 18 Nov 2011 10:23:00 +0000

This game is breathtaking.

The Perfect Christmas Cake

Russell — Sun, 06 Nov 2011 12:17:47 +0000

This receipe hasn’t changed much in the years I’ve been making it, except I’ve added more brandy and a twist – the pepper. It uses a basic dense rich fruit cake, and then the decoration comes later. The best time to make a fruit cake is roughly 6-8 weeks before its needed, as the fruit matures nicely. You can of course make it with less time to spare, it just won’t taste quite as good.

The christmas cake variation is made in three stages. First the fruit is soaked in the brandy, then the cake is made, and then, a week before being needed, the cake is decorated.

Ingredients

225g plain flour
225g unsalted butter
225g soft brown sugar
1/2 teaspoon salt
1/4 teaspoon grated nutmeg
1/2 teaspoon ground mixed spice
1/4 teaspoon ground black pepper
35cl brandy
450g currants
175g raisins
175g sultanas
50g glace cherries
50g candied peel
4 large eggs
50g chopped almonds
Rind of one lemon and orange

Props

This recipe is for an 8 inch round cake tin, or an 7 inch square tin
An airtight container
Various mixing bowls

Method

Stage one is done 24 hours before baking the cake. Add the dried fruit ingredients to a large bowl, add most of the brandy (leaving enough to spoon over the cake in the coming weeks), and leave to soak overnight, covered with a tea towel.

Now for the actual cake. Preheat the oven to gask mark 1, or 140°C. Sift the flour, nutmeg, mixed spice, salt and pepper together. I prefer to do this twice.

Next, place the butter in a bowl on a radiator so that it warms up, don’t let it melt though. Beat the eggs quite a lot, making sure a lot of air gets into them.

Fold the butter and sugar together, a little bit at a time:

This is the most important stage (and the most tiring!) because you need to get as much air in to the mix as possible. This is an extremely dense cake, and every little helps essentially.

Next, beat in the eggs vigorously, a tablespoon at a time, until you have a thick almost porridge style mix:

Then slowly fold in the flour mix taking care when doing so, so that as much air stays in the mix.

Once you have a nice conistency, stir in the fruit, the rind and the chopped almonds.

Finally, grease your cake tin with butter, and line it with greaseproof paper, making sure you leave a decent amount above the cake tin, to help stop the top of the cake burning.

Place in the oven, and bake for around 4 and a half hours. Try to resist taking a peek until at least 4 hours have passed. Once done, place in the airtight container where it will live until a week before it is needed. Using a thin needle, or a cooking thermometer is perfect for this, create little holes in the surface of the cake, and, once a week, spoon a little of the remaining brandy over the top to help the cake mature.

Decoration to follow.

Coq au Vin

Russell — Thu, 20 Oct 2011 10:30:50 +0000

Ingredients

1 large Chicken, or 4 legs and 4 boneless thighs
250g Cooking Bacon (or pancetta)
2 large onions, roughly chopped
2 cloves garlic, crushed
Cracked black pepper
Cracked Salt
750ml Red Wine
8 button mushrooms (optional)
1 tablespoon oil
1 tablespoon plain flour
2 teaspoons thyme and rosemary

About the ingredients.

I have used legs/thighs this time round, rather than my usual receipe which would call for a large chicken (5-6 person roast) to be jointed. To emulate the same amount of chicken, I have used four chicken legs, and four chicken thighs.

The wine used isn’t that important. We important wine from France on a regular basis, so I threw in a bottle of that, but any wine with a strong tannin base will do, when making this at university I’d use a carton of generic french table top wine.

Many receipes call for Pancetta. I use cooking bacon for a few reasons: it’s dirt cheap, and very fatty. The fats in it make the sauce incredibly rich, and prevent a lot of the flavours in the broth boiling off during the simmer/cooking phase. Use whatever you want here, but thats the reasons for my choice.

You will need a large flat frying plan, a spoon with holes in it, and a cast iron casserole dish, although in desparation in the past I’ve cooked this in a large oven dish, covered with a baking tray .

There are two methods for this, my preferred method which is overnight, or a quicker method. Both are the same until the cooking phase, so I’ll explain that later.

Method

Coat the chicken in the cracked black pepper and a small amount of salt. Melt the butter with the oil in the large frying pan on a low light. Once the butter is properly melted, add the chicken thighs. Starting the butter on a low light prevents it burning. You might need to fry it in stages unless you have a huge pan, I did the legs first, then the thighs. Fry them until they are golden brown on both sides, then place in the cast iron dish.

Put the wine, garlic and thyme into the casserole dish, combined with the chicken to start the flavour mixing.

Next, add the bacon, mushrooms (if using) and the onion to the frying pan (I didn’t say turn it off!), and fry until the onions are golden brown. Add to the casserole dish.

Now here is where things can differ.

My preferred choice is to put the lid on the casserole dish, simmer for 30 minutes, allow to cool, and then refrigerate overnight.

Take the chicken and vegetables out of the mixture using the holed spoon, so that the sauce and fat stay in the casserole dish. Put in the flour, and whisk for a few minutes to thicken it, then return the chicken and vegetables. You simply then bring back to the boil the next day, and simmer for a further 30 minutes.

If you want to eat this the same day however, simmer for 30 minutes, thicken the sauce as above, simmer for another 30 minutes, and then serve with boiled potatoes. Sautéed potatoes is a great idea, and it goes fantastically well with a baked potato as well.

Reebok Zigtech

Russell — Tue, 18 Oct 2011 09:31:45 +0000

Before I start this, let me state that it is not intended as a debate between barefoot/minimalist running and trainer shod running. Whilst I am a fan of BF/MR, I don’t practice it solely, and once my broken ankle is cured I aim to return to my practice of BF/MR once or twice a week and my main runs with my dogged trainers.

This post is rather about my amazement that trainer manufacturers are allowed to get away with what they do get away with, regardless of whether or not trainers are bad for you.

I came across a leaflet in my gym last night. I’d just sat on a spin bike for 50 minutes and then had a swim, so I was quite tired. Being tired leads to me generally being cranky, so perhaps I shouldn’t have read this leaflet, but read it I did. The amount of faux-science was staggering, and it worries me that people genuinely are taken in by this kind of language.

The leaflet was for a pair of what I think are supposed to be trainers. The tagline of the advert reads:

The Energy Drink for your feet.

The shoes are fronted by Lewis Hamilton, that well known distance runner, who I’m sure was paid a rather large sum of money to hold them up looking smug. And why shouldn’t he? The shoes he’s wearing are obviously engineered to the highest degree. The diagram inside shows how the sole provides “More Energy”, with the zig zag shaped sole absorbing the impact of your heel strike, sending a wave of energy along the length of the shoe. Right.

And strangely (according to the diagram anyway), the laces apparently provide an “Energy Boost”, designed to help your legs feel fresher.

What is Zigtech?
Feel the shoe with the energy boost, its unique sole propels you forward, while reducing wear and tear by upto 20% on key leg muscles.

I can’t even begin to say how stupid this statement is. How have they measured this 20%?

In addition to this “How does it work?” section..

Absorbs the impact of heel strike
Transforms each step into a wave of energy
Helps to propel the athlete forward with each step

..contains a worrying statement (perhaps only worrying to someone who has read a lot about the debate between Barefoot/Trainer running, and the science involved). “Absorbs the impact of heel strike” sends warning signals to anyone that knows a modicum about modern running injuries, how the foot is designed, and heel striking is not ideal for running at all. Next “Transforms each step into a wave of energy”, er, I don’t know what to say to that. It’s bullshit. Finally “Helps to propel the athlete forward with each step”, funny. The human foot is perfectly designed to do just that, without all this “fantastic” technology.

Finally, they’re made with Celliant™ fibres. These are a relatively new technology which are designed to take energy emitted from the body and recycle it through the skin, a claim Reebok say with “increase oxygen levels by an average of 7%”. Celliant fibres is a relatively new technology, and like many new scientific products is yet to be fully proved. I’m not saying this is nonsense, but there is very little scientific evidence to support these claims, other than surprisingly the company that developed this technology. To me, it looks like some psuedo-science nonsense that is being used to help sell more expensive running kit, but I’m happy to be proven incorrect on this.

Finally? Whats possibly worse than all this “science”? Just look at them:

I can’t imagine any serious runner ever considering these as being worth while. Which is probably why, in this country at least, they’re fronted by a Formula 1 driver who lives for sponsorship. Tsk.

I’ve asked Reebok for evidence of these claims, but given that they’ve ignored far more noteworthy people than me in the past, I’m not waiting for a reply.

Getting Better

Russell — Fri, 30 Sep 2011 15:17:24 +0000

I have to be most pleased with the progress I’m making.

My initial prognosis, by my doctor and my physio, was a timescale of painful proportions. Four or five months until I can get back on a bike, six months before I’ll be jogging, and (worst of all) nine months to a year before I’ll be back in the long distance running game.

Whilst I certainly cannot run at present, my weight bearing abilities have significantly increased in the space of a week. Last weekend I was lucky enough to be visited by my sister, brother in law, neice and nephew. We walked into town, it took me a long time being on crutches, and after it my chest, arms and wrist hurt an awful lot, and my foot was even more swollen than usual, but I’d gently put weight on it for the longest period I’ve been able to in 3 months, and whilst it hurt the following few days, it has loosened up so much, that I’m actually getting excited at my recovery.

15 minutes on an exercise bike has shown me that it is recovering, despite what I feel, and I’m a month ahead of schedule. Fair enough – I’m not cycling 30 miles a day as normal (work commute), but I’ve gotten back on my bike a month ahead of when I was told I would be able too.

The key now is to look after my recovery, and nurse my ankle back properly – I’m forever going too fast, so this will be a challenge in itself for me. I will miss most, if not all of the great winter base training that I bizarrely love so much, but there is light at the end of the tunnel.