Idk if I’ve talked about this before, but I was stressing about a show, and somehow the gels became disorganized… Like really disorganized (out of order, facing the wrong direction, and some were in the wrong drawer), this was upsetting and added to my stress… I almost cried bc it was one more thing I had to fix.
The next day, I come in and the files are back to normal and nice and neatly put away; thank you to whomever did that, you are a life saver and you are too good for this world, thanks for making an LD’s job a little less horrific!

2016 Summer training: week 12

90.8 miles (146.2 km) of running last week.

9 runs:

  • 7 easy.
  • 1 speed workout.
  • 1 long run (with tempo).
  • 0 rest days.

Weekly training via Strava.


Easy - 6.2 miles (10.1 km) at 8:37/mile.


AM: Easy - 10 miles (16.1 km) at 8:00/mile.

PM: Easy - 6.3 miles (10.1 km) at 8:41/mile.


Tempo - 7.2 miles (11.6 km) at 6:15/mile (plus warm up/down).

4k @ marathon pace, 3 x 1k fast, 4k @ tempo pace. Splits by FitFriend:

  1. 4.1k, 17:14 mins, 4:07 pace, 147 HR 
  2. 2:00 mins rest 
  3. 1k, 3:26 mins, 160 HR 
  4. 1:30 mins rest 
  5. 1k, 3:23 mins, 169 HR 
  6. 2:01 mins rest 
  7. 1k, 3:20 mins, 167 HR 
  8. 2:00 mins rest 
  9. 4.1k, 15:27 mins, 3:43 pace, 166 HR 


AM: Easy - 11.3 miles (18.2 km) at 7:53/mile.

PM: Easy - 5.8 miles (9.4 km) at 8:32/mile.


Easy - 10 miles (16.1 km) at 7:35/mile.


Easy - 7.7 miles (12.4 km) at 8:27/mile.


Long (with Tempo) - 21.1 miles (34.2 km).

10 miles (16 km) tempo in the middle in 1:06:08 hours (6:39/mile, 4:08/k). 


Last week was my 2nd ever week at 90 miles. It was pretty much at exactly the same mileage as the week before. With these milestones I’m really trying to not reward myself with a lot of chocolate and donuts this summer (I’m typing this in a donut cafe, but I’m here for the coffee I swear), since trying to dial in on that. I think I’ve succeeded in cutting out binging this summer, and I still allow for a little bit of chocolate on the weekends. 

Energy wise I was generally ok until Friday, when the effects of the big Wednesday workout and Thursday’s double started to linger. For Wednesday’s workout I felt really fresh and had no problems. 

I went down to Seattle on Saturday morning with @fuelingforfitness. I knocked out Saturday’s run as soon as we got there before it got ridiculously hot, I found a nice ravine to keep it shaded too. Sunday morning I woke up early to watch the women’s marathon but NBC weren’t playing it. So I left at 6:30am for my long run so we could do touristy stuff (visit cafes and breweries, you know, touristy stuff for us) before leaving. 

It was a real test of recovery trying to sit in a car for 4 hours afterwards, of which 90 minutes was waiting to cross the border back to Canada. I didn’t feel too bad on Sunday but on Monday I had a headache for most of the day. I have to remember to drink a ton of electrolytes after big summer runs, that was a sign that I’m still not taking enough!

Understanding the properties of high tech gels used in 3-D printing

Gels that help prevent oppositely charged nanoparticles from settling out of solution enable applications from ceramic synthesis to adsorption of water and other compounds. Scientists carefully studied these reactions and the conditions, including controlled agitation, under which the gel collapses. They mapped out a detailed mechanistic understanding of the gel, revealing contributions from three district phenomena.

The understanding gained from this research strengthens the ability to tune the properties of nanoparticle gels, which could enable broader applications in 3D printing, paints, gel-based consumer products, and geological surveying of oil reservoirs.

When metal oxide nanoparticles are manufactured by reaction of gases at high temperature, they can form aggregates with complex geometric shapes. Dispersions of these nanoparticles are commonly used as pigments and additives that adjust the viscosity of solutions for various technological applications ranging from timed-released chemical delivery to specialty surface coatings. Now, researchers in Oklahoma have made “pseudosolid” gels composed of these non-spherical particles. The structural integrity of the gel is due to electrostatic interactions between the mixed nanoparticles within the solution, some of which are negatively charged, others are positively charged. The gel formation depends on the ratio of particle sizes, their concentrations, and the acidity or basicity of the water in which the nanoparticles are mixed. In this research, their mechanical properties and structures were characterized by advanced spectroscopic and microscopic analyses. The resulting gels exhibited extreme “shear thinning” behavior; that is, the gels become less viscous when shear pressure is applied by vibrating the gels. This process measures the force required to separate the oppositely charged nanoparticles.

Read more.