ChemEng

Props: Philly Cheesesteak Stuffed Pretzel Rolls. Amazing!

Slops: none

Has anyone had recent success rolling over a Roth TSP to Vanguard?

Vanguard requires a "Roth Tax Basis" statement on government letterhead. TSP only provides a "Roth Lifetime Contribution" statement on an account summary.

The TSP statement has not been sufficient for Vanguard to roll the Roth funds over.

I have had representatives of both companies on 3-way call and got nowhere. Not sure how to progress from here.

I read the manual. Have a few questions:

1. Can I set an alert to go off at a regular time interval? (For example: beep every 45mins in a run to remind me to take a gel.)
2. Can I set an alert to go off if my HR exceeds certain values without using HR zones? (For example: beep if my HR goes above 135BPM on a recovery run.)

I'm coming from a Garmin perspective. And these were features I couldn't find that I frequently use. Thanks for the help!

This picture was taken at the end of a 5k I ran today. My left foot is hitting the pavement with heavy outside roll. The picture is taken off-center, which exaggerates my foot position, but it's caught my attention.

There's no pain nor injury history. Shoes show wear on that point. Is this something I should worry about or correct?

I do WU/CD in different shoes than my track and tempo workouts. Is there a way to split run mileage across different pairs of shoes in a single file?

I'm a new runner (~1yr) and run 5 days per week at ~45mpw. Just about all my runs are done first thing in the morning with only water. I'm looking to add nutrition to my races (and practice on my long runs: run low, race high), but confused what I should be looking for or how to improve it. I typically run 10k-half marathon distance. Bonking hasn't been an issue.

1. Is good race nutrition just taking enough fuel to keep hunger, cramps, and GI distress away?
2. What factors do you consider when you iterate your race nutrition for the next race?

(Reference: JDRF, 3rd Ed. Chapters 6 & 7)

Do the phases of JD Fitness Plans correspond to the Phase I/II/III/IV structure in Figure 6.2? They share same name. Was curious if that was intentional. I can't find a reference in the book linking the 2 together.

I am thinking about using the 24-week season training schedule (shown in Figure 6.2) coupled with the Fitness Plans from Chapter 7. (Basically use Phase 1 weeks from Fitness Plans into Phase 1 season workouts. Same with II, III, and IV.)

Goal would be opportunities to increase mileage base during a longer season structure without also simultaneously increasing intensity. And change workouts up more than 4-wee

Race information

• What? Bridgestreet Half Marathon
• When? April 9, 2017
• How far? 13.1 miles
• Where? Huntsville, AL
• Website: Http://bridgestreethalfmarathon.com

Goals

Pictures

• Me along the race. Bib 1061.

Splits

Yellowhammer is having a viewing party. Curious if anywhere else in Huntsville/Madison is also planning an event? Anyone planning on going out to watch it?

I pull 2x espresso every morning and evening. Same grinds and doses (15.7g). Fresh beans. Machine on ~30-60min to warm up. Portafilter warmed with pull from machine. ~10sec preinfusion.

Observation: On the first shot, there is a calm, fluid sound in the brewhead. But on the second shot, lifting the lever creates a noisy, gassy sound in the brewhead. The temperature between pulls appear roughly the same, per OE temp strips. The second shot always has increased pull resistance over the first.

The second shots are always better than the first. Always...

Can someone help me understand what's going on? Is there anything I can do to increase my first shot quality?

I'm an avid smoker of cigars and pipes. The breath technique raised my pipe smoking experience to a higher level. I'm curious is anyone has explored it with cigars?

The technique would work something like this: lips around cigar. Breathe slowly in-out-in through your nose. Then exhale the smoke through your mouth and retrohale.

Most pour over recipes incorporate time for the coffee to bloom. Usually something like: 2x weight of coffee for 30 sec. However, some beans require longer than 30 sec to stop bubbling. Some less.

I'm curious how you incorporate the actual response of the bean into your pour over technique. Do you keep a constant recipe or do you adjust to what the bean is doing?

I would like to weigh the espresso yield mid-pull. Currently, I am having to wait to the end of the pull to weigh the yield because the scale I use for coffee can't fit beneath the portafilter and cup.

(I am using the stock portafilter with the dual spout. I have a second on order that will be bottomless which will give extra clearance.)

Are there any scale recommendations that have this clearance in the dual spout configuration?

I'm new to pour over coffee brewing from French Press/Cold Brew. I've got a bag of fresh beans. with roast date 23AUG16. I just cant seem to dial the grinder in to make a cup that isn't bitter/sour. (I realize these are on opposite ends of the extraction spectrum, but I can't differentiate the two. Yet.)

So I'm curious, what grind settings do you use?

Thanks in advance...

edit:

1. The beans are Malawi Mzuzu, if that matters.
2. I'm using a gooseneck kettle. My technique is sloppy, but improving.