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Speaking of relative, as I mention in the video, this would make a great holiday gift, so even if you're not a big fan of lemon, pay attention nonetheless.
Friday, November 2, 2012
Lemon Curd "Lite" Not Light
Speaking of relative, as I mention in the video, this would make a great holiday gift, so even if you're not a big fan of lemon, pay attention nonetheless.
44 comments:
- Psyrixx said...
I've never used the plastic lemon pre-squeezed juice stuff. Kind of like how I refuse to buy hummus from the store. It's so easy to just squeeze your own lemon juice (and make your own hummus) and the quality difference is astounding!
I've never ever had a store bought hummus that I have actually enjoyed eating. So much easier to just toss everything in a food processor (or blender) and blend.
This recipe looks delicious, will have to give it a try! - November 2, 2012 at 4:24 PM
That was a very nice looking blueberry scone. Did you make that too?
- November 3, 2012 at 3:39 AM
Chef John,
If I wanted to make the full-fat, full-calorie version, what ingredients would be swapped? - November 3, 2012 at 5:18 AM
- Chef John said...
Like 6 yolks and 1/2 cup of butter1 :)
- November 3, 2012 at 10:37 AM
I'm now sitting at my apartment enjoying this lovely "sauce"....yum yum, thank you Chef John!
- November 5, 2012 at 11:06 AM
Great lemon curd.
I tried it and it came out so good.
Please post a recipe for scones and clotted cream.
That would make my teatime perfect. :) - November 7, 2012 at 4:09 AM
- Jenn Sibiga said...
This may be a silly question, but would this recipe work if I used Spelnda in place of sugar??
- November 7, 2012 at 3:51 PM
- Christine said...
Dear Chef John,
How long will this last in the fridge?
Can I freeze it?
Thanks!! - November 7, 2012 at 3:57 PM
Yeah! Thanks for making my food wish come true! Out to pick all those Meyer lemons now. Still have all those blood oranges coming though. You think "lemon curd" sounds iffy, try "blood orange curd." Or blood orange clot...yuck. sorry about that.
- November 7, 2012 at 4:19 PM
Chef John,
could you tell us how many days this curd will last stored in the fridge ?
Thanks. - November 7, 2012 at 4:49 PM
- Chef John said...
Sorry, not sure! Yes, you can freeze I believe.
- November 7, 2012 at 6:21 PM
Hi Chef John!
Thank you for providing us with these wonder recipes.
I've tried making your version of the lemon curd but somehow, I am unable to achieve the consistency and colour as shown in the video. Mine is more yellowish and less smooth. What could be the reason?
I have not tried or have no impression of lemon curd(which i might have eaten). I've used salted butter instead of unsalted butter, which i feel still makes the curd pretty yummy. Do give it a try! ;) - November 8, 2012 at 8:10 AM
- syrenbabe said...
Hi Chef John,
Quick question: Will this lemon curd be thick enough to hold up layer cakes? If not, what should I use to thicken it? - November 8, 2012 at 12:54 PM
- Chef John said...
This one is prob too light, so you need to find a recipe that uses more yolks and butter. You'll tell by the pictures if it's a think enough one.
- November 8, 2012 at 2:04 PM
Can I use lime instead of lemon for this recipe?
- November 8, 2012 at 2:45 PM
- Chef John said...
Yes, but only if you like lime! ;)
- November 8, 2012 at 2:53 PM
My lemon curd lite turned out much yellower...
- November 9, 2012 at 5:30 AM
- Huru said...
Hi Chef John.
Is it possible to make 'orange curd' using the same method, but with oranges instead of lemons ? - November 10, 2012 at 11:44 AM
- Chef John said...
Yes! But it's not as good. Needs the tartness.
- November 10, 2012 at 12:09 PM
Hi Chef John, I just finished making my very first bowl of lemon curd, and it's so delicious!
Thing is, mine is a lot more yellow than yours, but the consistency looks to be about the same. I'm not sure why though... - November 12, 2012 at 3:44 AM
- Chef John said...
Must be the eggs and butter color! No prob.
- November 12, 2012 at 10:30 AM
- Unknown said...
Can't wait to try this! I've done your creamy salmon and leek pasta and it was wonderful!!!! I'm making it again tonight, but adding fresh strips of chicken breast to the leek saute.....what do you think?
Stan Morey
Chez Morie Facebook page. - November 20, 2012 at 4:44 PM
- Uncommonsense said...
I made this and it is lip puckering tart. Is there anything I could do to cut the tartness of this batch like mix in a bit more sugar or will that destroy the pudding like quality?
- November 21, 2012 at 10:36 PM
- PVH said...
I recently made my sceond batch of lemon curd and about an hour after I put it in the refrigerator, I realized I had not added the lemon juice! After a few "bad" words, I put the mixture on top of the double boiler again for 10 minutes and all was well. This is a unique Christmas gift and a welcome change from all the sweet things.
But what, not cayenne??? - December 14, 2012 at 1:15 PM
- Unknown said...
Hey Chef John, I had attempted to do this recipe three times. Which I had failed all three. I seem to not be able to make the same fluffiness that you have. Most of the time my is yellow while yours is very white. I simmer my water also and whisk continuously. Is there maybe something wrong or maybe I am not whisking hard enough? I had been whisking past ten minutes and still not fluffy or smooth.
Please let me know :(
Van Tran - December 19, 2012 at 11:19 PM
- cottontofu said...
Just tried this reciped (with the amounts doubled, minus the butter), it worked so well and I got the same result as if I used corn starch! Perfect for my lemon tart, your pie crust recipe is indeed fool-proof and is what I needed to balance the sweetness of my dessert. Thank you for these recipes Chef John!
- December 24, 2012 at 7:30 AM
- Unknown said...
Hey Chef John,
I made this and it's absolutely delicious ! Currently it's stiffening up in the fridge. - March 11, 2013 at 11:50 AM
- Moniuk said...
Hi Chef John,
Could you please tell me the ingredients approx. in gramms not cups? In Europe we dont use such measurements and I would love to make this curd. Thank you! - April 13, 2013 at 7:03 PM
- Moniuk said...
Hello, Is it possible to get the measurements in gramms not cups? I would love to make this curd but I dont understand the weighing. Thank you!
- April 13, 2013 at 7:05 PM
- Aki said...
I just made this using the most ghetto college student method of tempering eggs: a large pot and a smaller pot on top of that. Fork whisking is a lot of work, but this tasted delicious.
- April 13, 2013 at 8:00 PM
- Chef John said...
Nice work Aki!
Moniuk, I don't have metric measurements. Just convert them in Google! - April 13, 2013 at 8:27 PM
- am said...
dear chef john
i learned the hard way.
i decided to make some lemon curd to take to some friends as a gift as they had invited us for lunch, made it the day before.
i looked at your recipe but then i found another recipe which did not faff around with sticking marie in any kind of bath. so i plumped for that one and it was a total disaster : wrong consistency, funny colour, creative cooking time and i will spare you the rest.
so the next morning,i squeezed my last three lemons and went about doing it your way, not changing the recipe by one iota, and hoping that i would not mess it up so i would not show up empty handed and my friends would sample this gorgeous delight.
and it worked, of course, like you said it would - sometimes, a minimum of fuss is absolutely necessary :) thanks for your patience and your hard work.
PS:I crumbled some speculoos on top for a little added crunch. - April 27, 2013 at 7:03 AM
- Unknown said...
Hi Chef John!
I'm planing on making a whole bunch of this for holiday gifts. Is it okay to make this in really large batches, or should I make multiple small ones?
Also thank you for sharing your wonderful recipes and tips! My cooking has improved so much because of you! - December 9, 2013 at 1:31 PM
- Chef John said...
A larger batch should work fine. Enjoy!
- December 9, 2013 at 2:11 PM
- Unknown said...
instead of using lemon juice and lemon zest can i make it with lime juice and lime zest ??
- November 8, 2014 at 5:43 PM
- The Blue Elephant said...
Hi Chef John!!!! I was wondering about how you would store these lovely tartlets?
I'm making them for a Valentine's day present and I was wondering if I could make them the day before since I already have another recipe I need to make that day.
Thank you!! - January 27, 2015 at 10:52 AM
- Zara said...
I wish more people would post about the aftermath of them trying the recipe and how it came out. I'm always a rebel when it comes to recipes and tend to change one or two things.
For example, I used lime instead of lemon since that's what I had in my fridge. I'll post on here how it comes out! Also, the coloring on mine came out more yellow than Chef John's but I assume that's not abnormal. - March 1, 2015 at 7:02 PM
- Zara said...
Ok, update:
Using lime is fine. Too sweet though. Next time, I'll lessen the amount of sugar. - March 3, 2015 at 6:57 PM
- Reserve4Todd said...
I used this recipe and technique to make a lemon pie. In addition to the listed ingredients, I added 2 egg yolks and 1 packet of unflavored gelatin whisked-in with the egg mixture (it's grainy at first, but dissolved fine by the end). This made enough filling for 1 9-inch pie.
- April 5, 2015 at 10:29 AM
- Reserve4Todd said...
...and I'm back-- the pie ended-up with a rubbery texture. Next time I'm going to fold in some beaten egg whites to make a more of a lemon mousse texture, and top the pie with a thin layer of the lemon curd. I'll probably skip the gelatin all together as well.
- April 6, 2015 at 5:35 PM
- Krista said...
I used this for my cake filling and it was fantastic! Thanks Chef John!
- June 25, 2015 at 4:22 PM
- Ash said...
I've made it and put it on top of Madeira cake, tastes wonderful!!
Thanks Chef John! - December 31, 2015 at 12:15 PM
- wendy said...
Lovely recipe!
I just tried it out, I'm at the cooling with plastic wrap in the fridge stage, but I totally licked the whisk. Nice and tart, sweet enough, but not too sweet.
The yolks for my eggs were very yellow, but with the constant whisking, it lightened up in color quite a lot. It's a nice soft yellow now.
I didn't have any issues with bits of egg, but I did run across a problem that I thought I would share.
- If you decide to double the recipe, know that it will take much, much longer than the estimated 8-10 minutes in the video. I doubled, and it took 32 minutes to start to thicken, and about 5 more to get to the consistency I was looking for. My arms are very tired! If I were used to whisking things a lot, no big deal, but this was a workout! Worth the effort though.
I'm using this for 2 things - a birthday cake for my aunt (lemon cake, lemon curd, lemon cream cheese frosting), and then an extra jar of lemon curd to give to her. - August 26, 2016 at 5:50 PM
- Unknown said...
Chef, I just found your channel and you're the man. I don't eat sugar or flour anymore but making those substitutions are easy peasy.
- March 29, 2019 at 5:15 PM


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Monday, November 29, 2010
The Need For Speed?
55 comments:
- AJW said...
Damn Geoff, that post, more than any of the other ones you've ever written, shows me that you truly get it.
And, in the old days, it would make me worry, but, time has shown that the strength/endurance thing tends to create an attrition curve all its own. We saw that in June and we'll see it again....
Good luck Saturday. I'll be rooting for you!
AJW - November 29, 2010 at 7:56 PM
- Nick said...
Tough call, Geoff. Of course there is utility to slogging through some of the crap we do in the winter rather than hitting the T-mill or taking a day, but at the same time speed definitely has a role too.
If you aren't necessarily imbued with a natural level of raw speed, then I think it's important to train it. If you can't hang comfortably at, say, 6:00 min pace over the course of a 10-mile road race, then what hope do you have in a 50-mile race where there's gonna be stretches that you'll need to be hitting that pace comfortably before digging into a big climb (if you want to be competitive)? American River comes to mind.
On balance, hills, miles, consistency and doggedness are unquestionably where it's at as far as ultra training is concerned, but there has to be some speed too. That comes more naturally to some than to others, and sometimes speedwork takes more discipline and pigheadedness than the knee-deep trudge in mid-winter does.
Perhaps if Tony had worked his 5k/10k pace a little more (or at all) last spring he would have come away from Auburn with the Cougar. WS is, after all, the 'track meet'.
Oh, and as you may know, Dakota and I have been hitting a few track workouts over the last couple of months, so we'll see how that works out for him.
Have fun out there! - November 29, 2010 at 8:38 PM
- Michael Owen said...
I am not for certain that this will happen, but I think there will be a new wave of ultra runners that have ran fast times as college runners.
With ultra running getting more popular, as it seems, there will be some college studs that realize they could have some sort of future in ultra running.
It would be different than being a middle age 5k road racer that most college runners turn into. - November 29, 2010 at 8:41 PM
I like how Frank Shorter put it, "Hills are speedwork in disguise."
- November 29, 2010 at 9:38 PM
- HEATHERRUNS said...
From a Physiotherapist's point of view, I agree. Sure, some speed training is fun, kick it up- But why do 6 min miles if you are not going to go faster than, say 7-8 min miles in the race... Not to mention the INJURIES that can happen at those high speeds.
I'll be rooting for ya on Sat (even though I'm Canadian) - November 29, 2010 at 10:43 PM
- Derrick said...
Will be very interesting to read as others continue to chime in. My take on it comes down to the type of terrain that you run on and where you live as to whether 'traditional' speedwork is necessary to run to your best potential in ultras.
For those fortunate to have a whack of mountains out their backdoor, then running hilly routes regularly is very specific to the type of training that is going to improve your ultras. That said, running in the mountains at a faster pace (ie. tempo effort through heartrate or better), really is speedwork, but just in a different form.
For those who don't have access to mountains, sure you can duplicate to a certain extent on the incline of a treadmill, but I think that it's more important for them to include a wider range of paces on the flats to optimize their ultra training. And I don't think that it's even as much about from a fitness standpoint, but almost more about improved running economy in addition to balancing certain muscle groups. And I know in my case speedwork done at a sensible pace helps prevent injury not causes it. - November 30, 2010 at 3:47 AM
- Rick said...
Great to read this Geoff. I am curious, though. Why do you think you lost to Uli last year? I have very little to go on, but I really thought that you only lost to him because he was just a little faster than you that day. It'd be tough to think he was stronger than you after what you did at MM the month before.
- November 30, 2010 at 4:10 AM
- AJW said...
Lucho posted this on my blog back in October. May be relevant to this discussion:
"Lucho, this is good stuff. So, you build power by working on explosiveness (fast, hard, efforts, etc...) and strength by resistence work (hills, weights, etc...). True? If so, can't you do all three (vo2max, strength and power) with hilly tempo runs blended with fartlek work done for an hour plus to stimulate all three systems?"
AJW- You could work on two, but getting the most benefit for the effort would be limited. By only working on one system you can gain much more quickly. In order to truly build any one of those three you have to be able to activate the muscles in a specific manner, of course there are always some generalized or accidental benefits.
If you want to build power then the effort needs to be at near maximum effort and very short, like 8"-15" long and then you need near full recovery (synthesis of ATP). These efforts should be short enough to not illicit a high HR or high breath rate (use of oxygen is almost absent). If you hold the effort for a longer period of time then you do not build power as much, but you start to work more towards V02 max. Once fatigue is introduced in to the mix, then we get in to fuel issues and depletion of acetylcholine at the neuromuscular junction which causes a loss in full muscle activation. But this can be good for fatigue resistance. Strength could be gained, as I said it is a component of power so you could work them simultaneously.
So let's say you did a workout where you ran this structure:
Wu) this has to be fairly thorough and your core temperature has to be elevated, muscles hot and loose. 20:00 minimum with fast strides and/ or drills to prepare for the hills.
6 X 10" max effort hills. These build power specific to running and when they are done truly at maximum effort they are quite difficult and cause muscle breakdown. In order to build power and strength you must break the muscles down to force adaptation! Then once they heal and recover you are (theoretically) stronger and more powerful.
Recoveries have to be no less than 2:00 each.
Then went in to 4 X 1:30 at Vo2 max. These have to be well above threshold and just below maximum efforts. Once again, recovery must be close to full. Fatigue will only limit your ability to reach the appropriate effort level. 3:00 minimum up to 5:00.
Then you might go in to 30:00 at FT/LT.
So here we have ~1:30 total run time.
So you are covering 3 systems here, but it's very likely that the first set of power intervals is going to throw off muscle function for the next set. You may be too fatigued to hit Vo2 max (which is only slightly lower than max effort) on the 1:30 intervals, and even then in order to stimulate Vo2 effectively you need to be utilizing oxygen specific to Vo2 max and you need to be able to push hard enough to do this, the hill intervals (and remember that the body is recovering constantly during a workout which requires high levels of oxygen and nutrients) could very well limit this ability. And then by the time you went in to the tempo you are already producing so much lactate (and you would be low on muscle fuel) that you will likely be WELL below threshold PACE. Pace is a critical factor here when we talk about running fast. An exhausted muscle will produce high levels of lactate even when walking but this doesn't mean that you are gaining the same benefit of running tempo when you are fresh.
And then there is the recovery issue. This workout would tax your systems so severely that you may carry fatigue in to the next session which then delays recovery and limits the benefit of the session. One golden rule is that if you can't recover from a workout then don't do it. Any well written training plan should be planned around recovery days, not quality days. - November 30, 2010 at 4:49 AM
- Steve said...
Bruce Fordyce, 9-time winner of the Comrades Marathon (90 km) and world-record holder for 50 miles said, "Run faster not longer! When I went to Chicago for the U.S. 50-mile championship, I thought I was better prepared than my American competitors because I had focused more on running fast
than longer, which of course is not to say that long runs should be ignored." Of course, he ran mostly road ultras, but his opinion means something to me (as does yours). - November 30, 2010 at 5:02 AM
- Geoff said...
uli outlasted me with strength and endurance (in my mind). we matched each other stride for stride for 40 miles and then on the steepest climb of the race, at mile 41, he dropped me going up hill. the point when he pulled away from me had nothing to do with speed. i think we were both walking at that point. he was just walking a bit faster.
i agree that there is a huge difference between the hilly, rugged ultras that i like to run and flat 50 miles on road. i had meant to point that out in my original post but never really did so.
i also hold no illusions that i'm any kind of authority on this and that my theory is somehow fact. this is just my take on it and it's been working pretty well for me so i'm sticking with it. thanks all for the insightful comments. - November 30, 2010 at 5:20 AM
- Matt said...
I think it depends on the terrain. Big vertical, big mileage = strength and endurance. A more moderately rolling, less technical course of, say, 25 to 100k, speed may come into play more. Of the two, strength and endurance are bigger factors for sure.
Max King might be a good example of the speed-oriented ultra runner (look at his race profiles)
Geoff, you might be the archetypal strength and endurance athlete.
But then I remember reading a race report where you flew by Leor Pantilat and Max King?
Get it done this weekend! - November 30, 2010 at 6:22 AM
- Rick said...
Thanks Goeff, didn't realize the race went that way, should be exciting at mile 40 this year!
My question, though, for anybody, is... I'm running a marathon and I'm stride for stride with someone for 20 miles at, say, a 7:00 pace, then he ups the pace just a little for the final 10k, but I cannot follow because even though we were stride for stride for 20 miles the 7:00 pace was just a little easier for him than it was for me. How do I determine, for myself, whether I was beaten by speed, strength, or endurance in this case? - November 30, 2010 at 6:36 AM
- trudginalong said...
Great post. I think especially when it comes to ultra races, the mental fortitude is also a huge factor where tough runs or somewhat ridiculous situations come into play and the ability of one to mentally handle these things plays a big role.
I think of that run through knee deep snow, I was thinking to myself, "this is retarted, my feet are freezing, I'm tired, and I'm probably getting Joe's blood all over my legs." But runs like that (and others) prepare you to be able to handle the latter stages of a race (or so I believe) and other unfortunate situations like getting lost.
Scott J and I talked about this quite a bit during a run about a month ago, the ability to run well late in a race can often come down to the mental ability to force your body to run when you don't want to, you can almost always do more than you think you can.
I understand this has little to do with "the need for speed", but I think it tells a bit about what the benefits of truding through knee deep snow can do for you. I can look back at that run during a race and convince myself to do more. The thought pattern is, "I have suffered more than this in training, there's no reason I can't push myself to that level today on race day."
I know I'm counting on those experiences to push through the pain at Hellgate in a few weeks. Run smart out there in CA and enjoy the benefits of having been living at altitude... - November 30, 2010 at 6:51 AM
- Sara Montgomery said...
One of the best things about ultras is that you can have all the raw talent in the world and it won't help if you don't put in the mileage, don't pace appropriately, and don't do your homework (i.e. nutrition mostly, terrain sometimes). And then there's the whole mental side.
There's just a lot more room for hard work, smarts and toughness to come out ahead than in shorter races. Leg speed doesn't go away completely as part of the equation, it just matters to a lesser relative extent.
If it's already a natural talent, you can probably get away with not training it, but if it's a weakness it might be worth some focus. Plus...it's fun fun fun! - November 30, 2010 at 7:13 AM
- titeyogarunner said...
so true, the other way around: after all Dolomites and Mt Blanc races, I'm still stuck to my 3:29 marathon time and, moreover 1:41 in Half. So now I'm concentrating on Intervals to run my next Half...in Miami, yeah, FLAT.
- November 30, 2010 at 7:31 AM
Speed,force and endurance are basic abilities for fitness. Speed skill is the ability to move not only fast by efficiently. Dakota will prove it!!!
Girona, Spain. - November 30, 2010 at 8:58 AM
Matt Carpenter would also support the theory that speed is more important than endurance; he goes into detail in his training for the PBville 100, in which I'm PRETTY sure he says he never ran more than 20 miles at a time, but instead focused on lifting and speed. Tony still hasn't beat his record there yet...
- November 30, 2010 at 9:51 AM
- Dave Mackey said...
For me, once you have the endurance over many months to complete a 50 miler or hundred miler, there is no need to keep hitting the mega long miles. We all know Geoff, Tony, Dakota, me, can run a 50 mile or 100 mile training run off the couch on any given morning, but to run it faster you need speed work. You also need to come into a race recovered, and too many long endurance runs sap your reserves. Personally I bet many top american mountain ultrarunners would be even faster at ultras if they eliminated of their long runs per week and added even one tempo or speedwork session.
- November 30, 2010 at 10:50 AM
- Rainshadow Running said...
thanks geoff for sharing your thoughts-- i always enjoy getting insight into the training and racing philosophies of the top runners. but one thing that i kept i mind is that this was written from your perspective as a runner who already has exceptionally good speed. and that you most likely, despite no longer training specifically to improve your speed, are maintaining a very high level of speed relative to the average ultrarunner. (i think nick and sara both commented along these lines.)
specifically you used anton as a example to argue your point that 50-100 mile races are about strength and endurance. you said "The fact that Tony K's 5k PR is about 16:30 should be all the proof one needs on this point. In nearly every ultra he runs he beats dozens of runners who would beat him if the race were a 5k." i think here is where you are mistaken especially when it comes to the majortiy of ultrarunners, in my estimation only a very small percentage of ultrarunners have 16:30 5k speed so i doubt tony beats dozens of runners who would beat him in a 5k(my guess would be maybe in at western or another very large and stacked ultra he might beat a dozen or so that have better 5k speed but at most ultras it would be just a handful at best).
i guess my point here is not to nit pick the details but to say that you've got to have well above average speed to even be in consideration for a win at any of the competitive ultras. sure speed only gets you so far. and i would say the longer the race the less your 5k speed comes into play but i would argue it's certainly still a significant factor.
i think as the sport grows in popularity we'll see more and more runners who were really good(maybe not the best because they'll have no reason to leave what they're already successful at) road, track and cross country runners start doing ultras. and those shorter distance runners who "get it" (like andy said about you) and realize ultrarunning is much more than about pure speed will dominate the sport just as you, tony, kyle and erik skaggs, max king, uli, etc. are doing these days(a common thread between all of ya'll is your above average speed obtained prior to running ultras). but i think the key to becoming a top ultrarunner is speed first then endurance, toughness, stubbornness, strength, experience, etc.
i've done countless runs(aka epics) where i've done serious "strength and endurance" training but for me who is not naturally as fast as kyle or uli i've gotta do my speedwork just to keep within 2 hours of them in a 50M.
anyhow thanks again for all that you share on your blog and keep up the great work and have fun
james - November 30, 2010 at 10:50 AM
- Rainshadow Running said...
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- November 30, 2010 at 10:51 AM
- Rainshadow Running said...
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- November 30, 2010 at 10:52 AM
- Rainshadow Running said...
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- November 30, 2010 at 10:53 AM
- wiglebot said...
When you train for what you run, the long big mountain endurance races are going to require a lactate threshold balance, carb delivery and hydration. Train slow (strength/stamina) I going to recruit more slow twitch muscles to get rid of lactic acid.
A wish sports scientist would finish all this, but it is what you are saying. - November 30, 2010 at 10:57 AM
- Rod Bien said...
Agreed. Great post. And, it is probably a little different for everyone. While I am not in your league by any means... I did go from a "non runner" who finished middle of the pack to a guy who has a shot of winning if none of the real "big guns" are there.
I attributed a lot of my growing in the sport to training at race pace and mixing in speed work. Of course, you have to toss in lots of hill work but I also think that you need to be able to toss in some "fast twitch" stuff when the terrain is runnable. You came from a speedy background so I think that putting in serious endurance is what has made you successful, as you can always recall your base speed when it is needed. I think it really depends on the background of the runner. Since I came from a hiking/mountaineering background (and had zero running experience), I needed to learn to run faster. But, I think, as with everything, you need to be balanced to really be at the top of any sport.. running or otherwise.
Rod Bien - November 30, 2010 at 10:57 AM
- Collin said...
I think I agree for the most part. People don't need to be speed work to run well for 100 miles, but they do need to be fast to win something like NF50 or WS100. The difference is that the speed is developed in a different way that involves more turnover and power.
About Tony, calling him a 16:30 5k runner doesn't really do him justice; he just hasn't run one in a few years and he was never peaked to run well in college from what I gather. I'd bet huge money on him running low 15s if he ran one right now, now that his body can handle the mileage he puts on it.
Just like to run a good 5k, you need good quality long runs and good quality tempo runs to run well in an ultra. While the idea of the tempo may be different (ie, run at your threshold for an hour rather than breaking it into intervals) and while most fast ultrarunners may not even call their tempo style runs "tempo runs", physiologically, it's an identical thing. You might not even notice that you do it, but I guarantee you have some really hard 1 to 2 hour runs in your training and those function as tempo runs. Tony might not say he does "tempo" runs, but when he's running hard for 30 minutes while going up Green Mountain numerous times a week, it's nothing other than an uphill tempo run, even if it's at a slower pace. Physiologically speaking, the benefits reaped from tempo runs are based on effort, not speed.
Ultra training for a couple years bumped me from being a slow back of the pack college runner struggling to run an 18:30 5k to easily running mid 16s and winning all 3 5ks I ran last year without ever touching a track or doing honest "speed work". Yeah, I'm still not "fast" for a 5k runner, but running a lot of long stuff made me considerably faster.
The biggest difference I see for top ultrarunners and top marathoners is the mindset of training and the length of long runs. Marathons and shorter have to have a greater emphasis on speed and really hard running, but guys like you and Tony are still chasing fast times in training the exact same way. Even if you're both going to crush the handful of sub 15 5kers at NF50 (except maybe Uli), I still think that your speed is far from irrelevant. - November 30, 2010 at 11:19 AM
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- November 30, 2010 at 11:23 AM
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- November 30, 2010 at 11:24 AM
- Speedgoat Karl said...
Amen, I agree 100%. I have nothing else to say. :-)
- November 30, 2010 at 1:33 PM
- Shane Wilson said...
For me, this was one of your best post and the comments that followed made it even better. Thanks for all the insight into what has worked well for you and helped lead to your success lately. Best of luck and enjoy the competition in Marin. - November 30, 2010 at 4:20 PM
- GZ said...
I see this almost as a question of training budget.
You probably have some budget in which you can train. Maybe that is a number of hours you can get in.
Is that budget best spent doing miles, speed, hills, altitude, core work, sitting in a sauna, etc?
Ultimately how you spend your training buck or where you ought to spend it depends on what your strengths are, what event you are training for, what training you have done in the past, and ... well, what you like to do and (and hence give you confidence).
Is speed training of 20 x 400 going to be the differentiator in a 100 miler? Probably not, but if that comes off a deck of hundred plus mile weeks, and you believe in it, then it just might. - November 30, 2010 at 5:11 PM
- GZ said...
Or it might leave you hurt too.
- November 30, 2010 at 5:12 PM
- Steve said...
Two more comments. It's difficult to identify cause/effect relationships. You saw a big increase in performance after increasing your mileage, and likely it played an important role, but there are many other factors that may also have strongly influenced the effect you observed.
Secondly, I think it doesn't have to be one or the other--strength or speed. As with almost anything in life, finding a balance is important. In my opinion, strength without speed will not achieve optimal results. And speed without strength will not (just ask Usain Bolt). I think we just need to find the right balance between the two, not pick one or the other. - November 30, 2010 at 8:09 PM
- Ben Nephew said...
I'm with Dave. I would bet that shorter distance times correlate pretty well with ultra times. Maybe not 5k, but probably 10k or half marathon times.
One thing to keep in mind that has not been brought up is that you usually run pretty fast at certain times in hilly ultras, especially near San Francisco. The leaders are probably getting below 6 minute pace on the downhills.
Since most people don't do both shorter races and harder trail ultras, there doesn't seem to be much practical data on the usefulness of speed. Several of the European ultra runners are clearly fast on the roads or shorter trail races. Both Geoff and Anton have plenty of natural leg speed. People that tend to have natural speed don't need to work on it.
An interesting parallel to this is with short distance mountain running. Years ago, many would say that you didn't need to be fast to make the US mountain running team. While I saw some really fast guys walking at Washington this year, that team that went over to Worlds was pretty quick.
I'll agree with Geoff that the connection is not as strong between speed work and ultra running, but if 5 min pace is easy for 5k, 6's will be easy for a marathon, and 7 min pace will be easy for a 50. If 6 min pace feels fast, 7 min will be harder to run after a few hours. I would guess that Uli was doing faster long runs than Geoff last year prior to San Francisco, which made the pace from 30-40 miles feel easier to him.
I think one confound to this discussion is that you often see fast runners that don't do much strength training race poorly at difficult ultras. You can't conclude that faster running is not important. Of course, you can also add inefficient pacing, nutrition issues, and trail endurance to that list of potential confounds for many fast runners. My point is, if you were able to hold all the other variables constant between two groups of ultra runners, the group doing more speedwork would be faster.
I've only been running ultras for 6-7 years, but I've been running shorter distances during the same span pretty often. My best road 50ks have been when I was in great road 5k and short trail race shape, and my best trail 50 milers have been when I was in good 50k shape. - November 30, 2010 at 8:19 PM
- Geoff said...
Lots of interesting comments here. Guess I struck a bit of a nerve with this one. Just goes to show how different we each are.
a couple more thoughts I want to add:
i'm not lobbying for higher mileage over speed work at all. i'm not a fan of very high mileage training. i generally stay in the 60-110 mile range (fairly average for ultra). but often a huge chunk of this mileage is hiking up steep mountains or trudging through snow. just time on the feet building up strength and enjoying being outside.
I do have a bit of speed (15:10 5k, 4:29 mile) but I couldn't come close to running that fast in either of these distances right now. I could likely change my training up a lot for a couple months and run these kinds of times again but if I did so I am quite certain that my 50 mile and 100 mile fitness would be greatly compromised. I just don't think you can have it all. The reason (in my mind) for this is that speed races (let's say marathon and below) are generally decided by who can sustain the fastest steady pace for the full duration of the race. Trail ultras (especially 50 miles and above) on the other hand are very sporadic in pacing and are generally decided not by the times in the race that we are running the fastest but rather by the times in the race when we are running the slowest. the runners who can run the slowest parts of the race faster than others (i.e. big climbs, extrememly technical stretches, or really late in the race) will win most every trail ultra. that is to say the runner with the most strength, endurance, and technical ability.
it's a fun point to argue, but at the end of the day what it boils down to for me more than anything is that I just like to go out and run each day. this may be the biggest positive factor. just really enjoying what we're doing. maybe one of these days i'll actually feel like going down to the track and running intervals again, but i find it very unlikely that it's going to make me a better 50 or 100 mile trail runner than running trails in the mountains would. - November 30, 2010 at 8:46 PM
- Geoff said...
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- November 30, 2010 at 8:46 PM
- Geoff said...
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- November 30, 2010 at 8:48 PM
- Geoff said...
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- November 30, 2010 at 8:48 PM
- leo said...
interesting point. So we assume that the top guys are all pretty similar paced on the "easy sections". Makes complete sense. I have seen it often that a race is won on technical downs or really hard climbs. Thanks for answering a question I posed here: http://leorust.blogspot.com/2010/10/what-does-it-take-to-win.html
- November 30, 2010 at 10:21 PM
- Karls Killer Kilometer said...
Geoff, your training philosophy is just my style and I'm stickin' to it. I ran my first 100 miler this month, the Pinhoti, using this training style.
I talked to several people who scratched, and they talked about the rough trail.
I trained here in AK and to be honest, Crow Pass was one of the easier runs I did this summer, trail wise. Many of my long "runs" were off trail, rutted out 4-wheeler trails, mining trails, etc.
Building the desire to go beyond what I was used to, was my best and most enjoyable training.
I will admit, the Pinhoti trail was rougher than I expected, but that fact made it even more enjoyable. - November 30, 2010 at 10:25 PM
Hi Geoff,
I never post comments, just not my thing, however, I must say it's great to hear from someone who really gets it! I agree completely.
You nailed it buddy, best of luck...
Gill - December 1, 2010 at 6:28 AM
- Anton said...
Nice debate you have going here, Geoff. I think it just shows what nerds we all are and that we all tend to think about this topic (how to train) a fair bit.
My take:
Obviously, I'm largely in Geoff's camp on this issue.
In college I did a ton of speedwork and quickly found that I raced MUCH better off of little to no speedwork than not. By the end of my junior year I was so frustrated that I convinced the coach to just let me do long runs and long trail tempos and within three weeks I PRed in both the 800 and 1500. So, that is part of where my perspective comes from. My body, apparently, just doesn't respond as well to a lot of high-intensity running.
But, I agree with the commenter above who says it's a matter of balance and I also think it depends on what kind of race you're running. Ben N brought up road 50Ks while I know Geoff and I aren't generally training for those. So, we're talking rule of specificity, and that, combined with my love for mountains, is what I've always used to drive my training choices. Plus, everyone is different. I had friends in college who ran GREAT off of tons of speedwork. - December 1, 2010 at 8:19 AM
- Anton said...
Three more points:
1) Incidentally, I currently plan on doing one interval session a week in my next build-up, mostly because I'm planning on running a number of flat, fast races in the first four months of the year. Basically, I'll be replacing one high-intensity charge up Green with ~30min worth of high-intensity flat running: a subtle, but I think important shift in preparation for races that are predominantly flat (a la Dave's contribution).
2) Further up the comments list I think someone mentioned Matt Carpenter's training for his record run at the LT100 and how speed-focused it was. I have talked to Matt extensively about this issue, and he has repeatedly admitted to me that he probably errs too much on the speed side of things and especially did so in prep for Pb that year because he also wanted to win the Teva 10K Championships in June and BTMR (12mi) in July. He has openly admitted to me that his training for Pb was not optimal 100miler training and thinks that he trained much more optimally for ultras the year he won the TNF50 when he extended his long run to 5hr. However, he never neglected his speed during that build-up either.
I talked to him specifically about this issue in regards to my epic blow-up at the LT100 in 2009 and how I was maybe considering doing some speedwork (because LT is such a flat course and on the flat sections is where Matt's splits out-pace me) and, of course, his response was spot-on: why would I think my speed was deficient when earlier in the summer I had smoked the White River 50 course? His opinion was that the WR50 showed that I had more than enough speed to break the LT100 record but that I had other issues (not enough taper, poor pacing, fueling, etc., etc.). He simply trains with speedwork because his whole career he has been preparing for much shorter races. (As a side note, although 15:43 at Leadville is very very very fast, I am about 100% sure that five years ago Matt was capable of running even faster than that had he included more long runs. He generally agrees that 15:43 wasn't a maxed-out performance there.)
3) Contrary to what some people have posited, I really don't have a ton of legspeed. My 400m PR is 60.8 seconds. That's laughably slow. Mile=4:44 (at altitude). True, I'm sure I could improve my 16:31 5K PR, but I don't think I could take it any faster than 5min pace (15:40ish). Sure, a 16:30 5K PR is way faster than a lot of mid-pack ultrarunners, but I think Geoff's point is that there are lots and lots of other front-pack dudes who would lap me in a 5K (maybe even twice!), but who I can beat handily in a hilly 50 miler. In fact, we don't even need to look at 5Ks...I mean, Uli's MARATHON PR pace is almost 15sec/mile faster than my 5K PR pace (wow). And yet I am competitive with him over a mountainous 50 miler. Geoff's position is obviously valid and compelling. - December 1, 2010 at 8:20 AM
- Anton said...
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- December 1, 2010 at 8:20 AM
- Anton said...
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- December 1, 2010 at 8:20 AM
- Anton said...
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- December 1, 2010 at 8:24 AM
- Collin said...
Good post Tony. I still think you'd be very pleasantly surprised if you ran a 5k right now though.
- December 1, 2010 at 11:33 AM
- Brick said...
Anton and Geoff or anybody else for that matter.
What do you think would be the best mix of training for somebody who has done many 100km/100mile race and wants to have a good crack at a Marathon but still do long Ultra's?
Add speed work?
Add more hills/strength?
Interested in your opinions. - December 1, 2010 at 12:06 PM
- Geoff said...
that's a tough question. that's basically my whole point here. i really don't think you can be tuned to do well at 2 things so diverse as a road marathon and a trail 100 miler at the same time. Right now i'm tuned to run hilly, technical ultras. i'd be shocked if i could break 2:30 in a marathon this weekend. with some marathon specific training though i suspect i could run 2:30 quite comfortably, but my 50 and 100 mile performances would drop. running a road marathon and running something like wasatch or hardrock or utmb (the races that i really excel at and try to tune my body for) are as different from each other as a 400m is from a 5k. yeah, it's all running, but the methods to tuning our bodies to each of these distances/terrains are vastly different. - December 1, 2010 at 12:29 PM
- Geoff said...
so in more direct words i think you just need to accept that training to mazimize your potential in a road marathon is going to decrease your potential at 100 mile races. if it doesn't you're probably not training properly for the marathon.
- December 1, 2010 at 12:32 PM
- Eric B said...
Thanks Geoff,
Great post,I read your blog searching and researching for tips for my own training. This post held many for me. Training in Northern Illinois can be challenging during the winter months, every year I debate the merits of the dreadmill vs. running through the snow. Your post made my decision easier for me. Outdoors it is ! as it should be. - December 2, 2010 at 9:25 AM
- Caratunk Girl said...
Great post -I am a new follower and am really happy to have come here. I hadn't thought about it this way before, and it makes a lot of sense. I am definitely stronger at tougher terrain, although I am no speed demon. I have spent a lot of time on the roads training because that is what I am racing now..but I am happiest when I jump on the trail and start climbing.
Good luck on Sat! - December 3, 2010 at 4:14 AM
Interesting points of view on all accounts....most interesting is that three of the best ultra distance runners in the country, if not the world (Geoff, Anton and Karl) all seem to have the same approach to formal speed work....that's enough for me. :)
- December 3, 2010 at 4:37 PM
- GZ said...
Geoff - congratulations on a great race in Marin. Well done.
I apologize in advance if this question comes across as a bit "jerky" but ...
... I heard that perhaps you were contemplating you desired a bit more turnover towards the finish. In light of this post, that experience, any changes of heart or thought?
(and even if you have a different opinion now for YOU specifically, I don't think that changes your broader message for MOST folks) - December 7, 2010 at 8:17 AM
- Geoff said...
good question george.
my take on the way i felt all day in marin is that living at 8,500ft. is a double edged sword. it was awesome to never get my hear rate and breathing up very high all day but i feel like my average training pace since moving to colorado is probably about 5% slower than when i live at sea level. i think overall this makes me a stronger runner at races with lots of climbing but my top end speed on race day does feel a little bit lower than previous. i don't think this is from a lack of speed training. i think it's just that my typical 2-5 hour steady runs are run at a slightly slower pace because of the altitude and that's become the pace that i get dialed into on the flatter stretches of a race. - December 7, 2010 at 1:02 PM
- GZ said...
It seems that you are dealing with what guys like Nate Jenkins, and more locally Lucho have encountered: the challenges of living at 8000 plus feet. If I recall correctly, you had a period of feeling sort of out of sorts when you were first up there - another common thing. (I lived in Ned for a bit and dealt with it as well, and I still get it occasionally when I sneak off to Fairplay).
Altitude has its rewards, but it has a backside that is tough too.
Do you think for 50s runs at lower elevations (Boulder) would make a significant difference, or is that still too high (compared to AK)? - December 7, 2010 at 7:27 PM

subset: commoncrawl


text:
Vinyl records occupy a very curious space in the musical landscape – but is it a dying format kept on life support by die-hard fans, or is it a sign of something bigger?
When Jason Draper was 16-years-old, he got hold of a copy of David Bowie's album Hunky Dory. The album was on a vinyl record, and holding it in his hands, Draper realised the kind of power it could have.
"It's much nicer than the CD-sized sleeve, right?" says Draper (b. 1983), now a staffer for Record Collector Magazine. "It's four or five times as big. These are iconic things. It was an original artefact from that time – the 1970s – and I was born in the 1980s so I'm holding a record that was made 17 years earlier. I was 16, and that's the time when you start to encounter the things that will help form you as a person. And so at this time you feel like you've got this amazing link to this thing that at that age you'd heard so much about. There's something very exciting about that."
Vinyl is a quandary in the current musical landscape. In many ways, people like Draper are something of an anomaly – there are comparatively few people around today who attach the same cachet to vinyl, or even to music as a physical product. But even as music sales have suffered (Nielsen Soundscan, the industry sales data standard, estimates a physical sales fall of 7% in 2009 alone), vinyl seems to be the little format that could. Soundscan clocked over 2.8 million vinyl sales in 2009, and that's just the new release market. It doesn't take into account the enormous trade in back-catalogue vinyl that takes place at market stalls, car boot sales and online. Not bad for a medium that has been declared dead many, many times over.
Of course, this still leaves a couple of questions as to vinyl's role. Is it in? Is it out? How important is it, really? Is this an industry on its last legs, as several reports in the mainstream media have claimed, or is it surviving, even thriving, in a recession-hit market?
According to Draper, vinyl is very much here to stay – and the reason, he says, is because labels are beginning to exploit it in new and interesting ways. "I think that record companies have realised that they can make money from the release of lots of different things in lots of different formats; I think it's a natural progression of that, that people try and work out different ways of releasing [albums] – or rather cynically putting it, making money from the same thing."
Vinyl has become important again because the rules have changed. The old cycle that artists went through of studio, album, tour, rinse and repeat has been hugely disrupted, not only by the current economic circumstances, but also by the rise of digital media and MP3s. Artists are making a lot more money from tours and one-off releases than they ever did from CD sales. Labels are starting to exploit this: Madonna recently signed a groundbreaking deal with Live Nation, referred to as a 360 deal. The essence of this is that the label makes money from everything the artist does: tours, merchandising and, yes, physical releases. But what that means in turn is that artists are under less pressure to make sure an album does well by itself.
And while Madonna might not be looking to get her stuff pressed up on exclusive vinyl, several small acts are. Even as far back as 2003, The White Stripes pressed up copies of Elephant on vinyl – a risky move at the time. These days, according to Draper, Jack White will "play a gig in his Third Man store, which he cuts to vinyl in real time, sells to exactly the amount of people who are in the store and want it. And then that's it, gone for good. People spend literally thousands on these records on eBay."
Ultimately, the current musical climate is one in which vinyl has thrived. The increased reliance on touring and live appearances has meant that it can often be advantageous for bands to press up vinyl versions of releases to accompany their shows. Because labels aren't relying on physical media as much anymore, artists have more flexibility to release their material on any format they like. Some, like hip-hop artist, Jay Electronica, seem to be forgoing the release of a traditional album entirely, choosing to release sporadic singles on vinyl.
Of course, there's the fact that even if you don't own a turntable, vinyl has a totemic value that has a great deal of power. "We're already a generation removed from when vinyl was the norm, but it's a nice link to the golden era of music," says Draper. "It seems cool and somewhat antiquated – and not in a negative outmoded way. It's the same as going vintage clothes shopping. Things have this dated coolness to them. For young bands, in a world where the norm is downloads and giving things away for free on Myspace or whatever, there are a lot of guys who think, that doesn't work for us. There was certainly a time when releasing a seven-inch single really set you apart from other artists who are all selling their stuff through iTunes. It's a reaction to what's going on in current trends."
Of course, one might argue that Draper comes from the particular position of a commentator. How are the real shops doing? This is the coalface, the place where this avowedly physical product is sold. If you're in London, that coalface is hottest in Soho – particularly Berwick Street. There, you'll find legendary stores like Sister Ray and Reckless Records (although they answer the phone as Revival Records). And when Aesthetica visits Reckless, they're not just busy: they're pounding.
Several buyers are hunched over the bulging racks, flicking through the dusty vinyl. "I'm afraid you'll have to come back later," says Duncan Kerr, the store's jazz buyer. "We've just got too many people in right now." Fortunately, Wyld Pytch Records, a few minutes away, is a little bit quieter. It's a tiny room in Lexington Street specialising in hip-hop vinyl. Damien Smith (b. 1976), who helps run the store, is upbeat about vinyl's future in a tough market.
"Last year there was an album by [rapper] Raekwon, called Only Built 4 Cuban Linx Volume 2. The first one came out 10 years before that. Last year, it was CD only. Now for a hip-hop album, you'd expect it on vinyl… and sometimes you have to wait or hope it gets pressed on vinyl. For six months, I got asked so many questions about it, I ended up making phone calls to EMI who distributed it, and looking on the net to see if there were even any pirate copies of it. Nobody had done it! And then they did a few limited edition purple vinyl ones, and they were gone. You can't get them anymore! There were people buying vinyl and buying the CD, and not even opening the vinyl. Keeping it wrapped up – and I understand that. It was the same when Wu-Tang Forever came out; the American edition was four vinyls, and the English edition was three. People were like, I have to get both."
For Smith, vinyl is a very personal thing. Like Draper and the punters who hunt down new releases on wax, it's something he seems to take a great deal of pride in. "Because I come from the days where there was nothing else, I'm used to vinyl," he says. "Then there's the argument where it's what sells better; most people in the club don't care. They just want to hear the music. But as the person playing the music, as a vinyl collector or crate digger, as I like to call myself, vinyl is – holding it, seeing it, smelling it. It feels better. They all smell so different. With CDs or a computer, flicking through files doesn't work for me.
"Most DJs who use vinyl, they'll tell you, you can see…" He bends down to a crate of records on the floor, idly rifling through its contents with practiced fingers. "You can see a pile of tunes like this, and you'll know what this blue cover is, this red cover is." On the screen, it's just words. And if it ain't in alphabetical order, you aren't going to find what you're looking for!"
Vinyl won't last forever. At some point, a generation that grows up almost entirely on digital media will become the main buyers, and it simply won't be viable for anybody to press it up anymore. But at that point, physical media as a whole will become an antique concept, meaning that CDs and, to a much lesser extent, cassette tapes will be permanently out of print. For now, vinyl seems to be spending its retirement years in fine fettle. And whether you consider its current resurgence to be a fad or not, there's no denying that for millions of people, it represents more than just music.
Rob Boffard


text:
In the Ukrainian capital of Kiev, hundreds of people are still camped out in Independence Square known as the Maidan. They say they'll stay, at least through next month's presidential elections, to push for greater reform. In February, violent protests in the Maidan toppled the president and left dozens dead. Today, though, the cloud of black dust over the square was from dozens of brooms sweeping. NPR's Ari Shapiro reports.
ARI SHAPIRO, BYLINE: The riots here in Independence Square ended months ago, but this still looks like the scene of violence. There are huge barricades with bricks and tires. There are people camping out and cooking over woodstoves. Yet now, some of the debris is getting cleared away.
ARSENYI: We don't removing barricades.
SHAPIRO: You're not removing the barricades? What are you doing?
ARSENYI: We are just cleaning our barricades. There will be new barricades. More beautiful.
SHAPIRO: Will you tell me your name and your age?
ARSENYI: My name is Arsenyi, and I'm 18 years old.
SHAPIRO: So what you're saying is you're not leaving.
ARSENYI: Yes. Maidan, it's really my home. It's - my brothers here, my sisters.
SHAPIRO: Like almost all of the volunteers cleaning up the square today, this young man is wearing a dust mask and gloves. He's been spending hours filling dump trucks here on the Maidan. A dark layer of soot covers his face and hangs in the air. The volunteers are separating scrap metal from the other trash. They'll sell the metal to help feed people who are still camping out here. Everyone says this cleanup is not an ending, it's a transition. Now that the old president is gone, the long fight to reform Ukrainian society begins. Vitaly Vlasnikov is 31.
VITALY VLASNIKOV: It's now still the point of our struggle because, I mean, corruption is so deeply living in all levels in Ukraine that is - we need to fight - continue fighting that.
SHAPIRO: He is wearing a somewhat incongruous L'Oreal T-shirt. L'Oreal, like, the beauty company. In fact, almost everyone here is wearing the exact same T-shirt. Some people have it over their camouflage fatigues. Apparently, someone showed up with a huge box of them.
VLASNIKOV: I think it was given just for, I mean, because it's black, so to defend yourself from the dust and so forth. So...
SHAPIRO: You don't want to be advertising L'Oreal?
VLASNIKOV: No way.
SHAPIRO: The cleanup crew is diverse - everyone from kids to senior citizens, professionals to students. Yelena Gushena turns 65 tomorrow. She's been loading these dump trucks for more than two hours.
YELENA GUSHENA: (Foreign language spoken)
SHAPIRO: I carried stones. I carried garbage. Everything. Nobody sat and watched, she says. Everyone did the work.
GUSHENA: (Foreign language spoken)
SHAPIRO: She says: I believe the next stage for a brighter and better Ukraine for our children and our future starts here. I don't think these people who died on the Maidan died in vain. Now, tears are running down her face, drawing clear lines through the coal dust that blackens her cheeks.
Ari Shapiro, NPR News, Kiev. Transcript provided by NPR, Copyright NPR.


text:
For a second straight month, weak U.S. job growth has raised concern that the economy has lost the vigor it showed late last year.
A tepid gain of 113,000 jobs in January followed December's puny increase of 75,000 – far below last year's average monthly gain of 194,000.
Yet the jobs report the government issued Friday offered cause for optimism. Solid hiring last month in areas like manufacturing and construction point to underlying strength.
And in a healthy sign, more people began looking for jobs in January. A sizable 115,000 formerly unemployed people also said they found jobs. Their hiring reduced the unemployment rate to 6.6 percent, the lowest in more than five years.
Most economists say they think hiring will strengthen during 2014 as the economy improves further.
Job growth "clearly has downshifted over the past two months," said Doug Handler, chief U.S. economist at IHS Global Insight. "But we still believe the economic fundamentals remain strong and … forecast an acceleration of growth later in the year."
Janet Yellen will be pressed about the job market and the economy when she testifies to Congress next week in her first public comments since becoming Federal Reserve chair on Feb. 1. Fed officials are scaling back their stimulus for the economy. They have also said they would consider raising their benchmark short-term interest rate at some point after the rate falls below 6.5 percent.
But the Fed hasn't been clear about the timing. With the unemployment rate now close to that threshold, economists think the Fed may update its guidance after its next meeting in March.
Friday's jobs data suggest that the economy may slow in the first few months of the year from its robust 3.7 percent annual pace in the second half of 2013. The hiring figures follow other signs of a possibly softening economy. A survey of manufacturing firms showed that factory expansion slowed last month. A measure of forthcoming home sales fell.
The jobs report offered some hints that hiring could return to last year's healthier levels in coming months.
To begin with, the unemployment rate is at its lowest point since October 2008, just as the financial crisis was erupting. The rate fell because many of the unemployed found work. And the influx of people seeking jobs – a sign of optimism – was an improvement from December. In that month, the unemployment rate fell only because about 350,000 people stopped looking for work and were no longer counted as unemployed.
Another positive sign: Manufacturers, construction firms and mines added a combined 76,000 jobs last month – the most since January 2006. Goods-producing employers like those tend to hire only when they're confident in the economy.
"You rarely see expansions in these industries without the economy being in fairly healthy shape," said Gary Burtless, an economist at the Brookings Institution.
Home sales and construction are rising, a trend economists expect to continue. If it does, more construction jobs should lead to more retail spending as people furnish homes.
The effect of government tax increases and spending cuts, which dragged on growth last year, should sharply diminish in 2014. And despite recent turmoil in several emerging economies, the global economy appears in better shape than it has been in the past three years, when Europe's financial crisis threatened U.S. growth.
"There's nothing really holding growth back," said Paul Ashworth, an economist at Capital Economics. Most economists expect the U.S. economy to expand 2.5 percent to 3 percent this year, up from 1.9 percent in 2013.
Several industries shed jobs last month, but the losses were likely temporary. Retailers cut nearly 13,000 jobs, but that followed three months of huge gains.
And government jobs dropped by 29,000. Local governments shed 11,000 jobs, partly because bus drivers and cafeteria workers were temporarily laid off when winter weather closed schools. The federal government cut 12,000, including 8,500 at the U.S. Postal Service.
Economists don't expect such deep cuts to continue. State and local tax revenues have recovered after plunging during the Great Recession.
"The pullback in January (by governments) was a bit of a surprise," said Patrick O'Keefe, director of economic research at CohnReznick, an accounting and consulting firm.
Investors seemed generally pleased by the figures. The Dow Jones industrial average rose 136 points in afternoon trading.
Cold weather likely held back hiring in December, but the impact seemed to fade in January. That's likely because the government's survey of business hiring was conducted in mid-January, in between some of the worst winter storms.
Construction firms added 48,000 jobs in January, rebounding from a steep loss of 22,000 in December that likely reflected unseasonably cold weather. Construction work typically stops if it's too cold.
But other firms unaffected by the weather are adding jobs.
One such company is Agri-Industrial Plastics, based in Fairfield, Iowa, which makes fuel tanks and other parts for tractors, snowmobiles and ATVs. It sell to companies such as John Deere, Yamaha and Arctic Cat.
CEO Lori Schaefer-Weaton says she foresees healthy sales growth in 2014. The recovery in home sales and construction has created more landscaping work and boosted sales of riding lawnmowers and other equipment. Most of the company's manufacturing customers are optimistic about sales this year.
She's looking to add 12 new jobs to her 170-person staff. The company is seeking salespeople, customer service workers and quality control engineers.
"So far, what we're seeing is looking good," she said. "Hiring good people is at the top of my to-do list, every day."


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Brockley Station: Chaos looms?
BC is sure many readers have noted the recent changes at Brockley Station - including the installation of ticket barriers in the ticket office, and a mysterious Tardis-like box appearing by the gate to platform 2. The ticket machine has moved to the ramp outside the station, and it looks as though power cables are being installed on the patch of grass outside platform 2 for another machine.
Workmen have been spotted loitering suspiciously on several occasions, and yesterday morning trees were being cut down at the southern end of platform 2.
All in all, it looks rather exciting.
However, a cautionary tale emerges from the experiences of some of our neighbouring districts. Residents of Sydenham have been suffering greatly in recent weeks after Southern Trains decided to permanently close the gate to platform 1, funnelling massive crowds through the small ticket hall and greatly diminishing disabled access. Lewisham Mayor Steve Bullock stepped in last week, demanding a meeting with Southern managers at the station during the rush hour in order to show them the chaos that has ensued. (A video of the event is viewable on the Sydenham Town Forum website).
Mr Bullock said: 'The installation of barriers is causing delays and inconvenience of a large scale as well as putting individuals who have mobility problems of any kind in a very difficult position.'
We understand the same steps are being taken at Forest Hill.
An obvious question arises - is this what's planned for Brockley? There's been very little information available at the station about the changes that are being made. Given the number of commuters who use the station at peak hours, BC hopes Southern sees sense as a result of the Sydenham debacle and doesn't try to impose any such measures on the train users of Brockley.
Edit: Here's some more info on what's happening at Forest Hill.
'The southbound platform no longer has a direct entrance or exit before 3pm, forcing all passengers to cross over the footbridge. For customers with limited mobility living on the east side of the station they are now forced to use 4 sets of stairs (under the underpass and then over the footbridge) rather than the single set of stairs which they needed to negotiate until June 2008.'
And here's some debate on the Forest Hill situation.


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"Road-Rule Chaos Looms For NZ Drivers," The New Zealand Herald warns.
It seems, as The Associated Press puts it, that "New Zealand is finally yielding to the rest of the world when it comes to its unique set of road rules, after decades of confounding drivers from overseas."
But there's great concern that there will be some problems as everyone gets adjusted after the switch happens at 5 a.m. (local time) on Sunday.
Here's how the AP explains the current "give-way" rule:
"For nearly 20 years, New Zealand has been the only place on Earth to force vehicles hugging a turn at an intersection to yield to traffic making a wider arc across the intersection. New Zealanders drive on the left, but in the U.S. it would be like making right-turning traffic yield to left-turning traffic [coming from the opposite direction]."
But now, even though authorities have mounted a campaign to teach drivers that the rules are going to change, "many motorists are still confused about who should yield to whom," the Herald says. It reports that "one in 10 people who have taken a popular online teston our new give-way rules answered at least one question wrong."
For all our friends in New Zealand, or those who may be visiting there soon, there are two videos from the nation's Transport Agency explaining the new procedures. Check them out. And good luck.
Copyright 2016 NPR. To see more, visit http://www.npr.org/.


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5 foods to avoid during your first trimester.
Morning sickness tends to be most intense during the first trimester, but if you know how to handle it, you can have a more pleasant pregnancy. Every woman in different, and some have more severe symptoms or longer periods of morning sickness than others. Read on to find out what foods you should avoid in your first trimester.
1. Deli meat
Put away the roast beef sandwiches and Italian subs for nine months: Deli meat is a big no-no for pregnant women. Deli meat is notoriously prone to being contaminated with listeria, a type of bacteria found in water and dirt, according to American Pregnancy. Listeriosis, sickness caused by eating meat contaminated with listeria, is most common among pregnant women, suggesting that they are more susceptible to it, according to the U.S. Centers for Disease Control. Listeria is capable of crossing the placenta and can hurt your baby, resulting in a potentially fatal infection or blood poisoning. If you just have to have that hoagie, make it a hot one and be sure that the meat is thoroughly cooked before taking a bite.
2. Some fish – probably your favorite
This might just be the most gut-wrenching culinary omission for some pregnant women. Certain types of fish contain high levels of mercury, which can cause your growing baby to become developmentally delayed in the womb and lead to brain damage. Here are some you should avoid:
- Swordfish
- Mackerel
- Smoked salmon
- Raw shellfish
In general, mothers-to-be should avoid any raw or undercooked foods to reduce their risk of food poisoning.
3. Spicy Foods
Stay away from spicy foods! In the first trimester, your sense of smell goes into overdrive, which could put you off of spicier fare. Eating spicy foods can also cause diarrhea. Also, pregnant women are prone to heartburn, which spicy food only exacerbates.
4. Soft cheeses
Deli meat isn't the only kind of food that listeria may contaminate – soft cheese is another. Numerous types of soft delicious cheeses, such as brie, gorgonzola and roquefort?, are made with unpasteurized – or raw – milk. Anything made with the aforementioned substance is a definite no-go during pregnancy. The smell might put you off it anyway.
5. Caffeine
Yes, caffeine. Your daily cup of coffee will have to be put down while your baby is developing. Whether your traditional beverage of choice is coffee, soda or tea, all caffeinated drinks are bad news while you're pregnant. Drinking the equivalent of 200 milligrams or more cups of coffee per day can increase a woman's chance of miscarriage two-fold, according to a study published in the American Journal of Obstetrics and Gynecology.
Caffeinated beverages can also mess with your body in unwanted ways when you're already going through some immense changes. In addition to harming the baby, they can cause heartburn and insomnia.
You don't have to miss out on saying "cheers!" with friends and family while you're sporting your baby bump. Get access to irresistible mocktail recipes that would make anyone ask, "wait, what are you having?" Just click below!


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There's simply nothing better than a silky chocolate mousse made with good quality ingredients, served with homemade whipped cream and enjoyed with someone special. And ok, I usually advocate going on the cheap for ingredients, but why not spend a little more for your sweetheart's sense of taste if you're going without gifts this year?
I bought this beautiful blue box of melt-in-your-mouth chocolates during a day visit to one of Austin's gems, Central Market. These little pieces of dark chocolate gold were on the list for my wine tasting party and I couldn't pass up going a little overboard on one element of the tasting.
Little did I know that there would be half a box left over and that it would make for one mouthwatering mousse!
Cozying up to a bowl of this dreamy, creamy mousse is definitely one of life's little pleasures, and you shouldn't miss out by not making it for Valentine's Day! It's a little bit of heaven in a bowl, I tell ya. Or a lot, depending on how crazy for chocolate you are.
Make this super simple mousse some night, whether it be tomorrow or just on a random day to celebrate life's little moments. It's easier than you can imagine and produces an out-of-this-world, silky soft dessert that you and your Valentine are sure to enjoy!
Easy Chocolate Mousse
- 4 large egg yolks
- 1/4 cup granulated sugar
- 1/8 teaspoon table salt
- 2 tablespoons unsweetened cocoa powder, recommended: Valrhona
- 2 ounces semisweet dark chocolate
- 3/4 cups heavy cream
- Finely chop chocolate; set aside. In a double boiler, whisk yolks, sugar, and salt until sugar has dissolved and mixture is warm to the touch, 2 to 3 minutes. Off heat, quickly whisk in chopped chocolate until melted and cocoa until smooth (mixture will be thick). Pour into a medium bowl and cool to room temperature.
- In another medium bowl, whip heavy cream until soft peaks form. Whisk half of whipped cream into room-temperature chocolate mixture. Gently fold in remaining whipped cream with a rubber spatula. Divide mousse among four small serving dishes. Cover tops with plastic wrap. Chill at least 2 hours and up to 1 day.
- Remove mousse from refrigerator 15 minutes before serving. Garnish with homemade whipped cream (recipe below) and shaved chocolate.
- Enjoy!


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Detroit Creditors Get New Worry in Alabama Fee Ruling
July 15, 2013
Bloomberg News
Downey Brand Bankruptcy Attorney, Dale Ginter, comments on a recent Alabama fee ruling that could affect bond investors whose revenue was previously protected from use by municipalities.
See full article below or view it online at Crain's Detroit Business.
Detroit bondholders may have a new worry after a judge ruled that Jefferson County, Ala., could have paid legal bills for its bankruptcy from cash that was going to pay warrant holders owed $3 billion.
The ruling should concern bond investors whose revenue was previously protected from use by cities, said R. Dale Ginter, a bankruptcy lawyer at Downey Brand LLP in Sacramento, California. It may force those bondholders to reconsider waging an extensive legal fight to protect their interests, said Ginter, who represented retirees in the bankruptcy of Vallejo, California.
"It puts a lot of leverage in favor of the debtor," Ginter said. "It puts bondholders in the position of paying for both sides of their litigation."
The ruling could apply to any municipal bankruptcy with debt being paid by pledged revenues such as parking fees, airport lease payments or water and sewer charges, Ginter said. Detroit is in talks to get bondholders and current and former city workers to accept $2 billion in exchange for wiping out the $11.5 billion they may be owed. Kevyn Orr, Detroit's emergency financial manager, said he may put the city into bankruptcy if they can't strike a deal.
Detroit also has about $5.4 billion worth of water and sewer bonds that Orr has said would be paid in full under the city's reorganization proposal. Orr, 55, is aware of the Alabama ruling and has no plans to dip into water and sewer funds to pay legal fees, Bill Nowling, his spokesman, said in an e-mail last week.
Legal Fees
Orr already has rung up a $1.4 million tab for the first six weeks of work by the city's attorneys, Nowling said. Should Detroit file for bankruptcy, the city's legal fees may reach $10 million to $30 million a year, depending on the amount of litigation, Doug Bernstein, a bankruptcy lawyer with Plunkett Cooney in Bloomfield Hills, said in an interview.
Cities and counties that file for bankruptcy under Chapter 9 of the U.S. Bankruptcy Code have more legal protections than companies that file under Chapter 11. Chapter 9 creditors can't offer their own reorganization plan and aren't entitled to form an official committee whose legal fees are paid by the bankrupt city or county.
Jefferson County filed the largest U.S. municipal bankruptcy in November 2011 partly to force warrant holders to accept a cut in sewer-system debt that county officials said the system couldn't afford to pay. U.S. Bankruptcy Judge Thomas Bennett in Birmingham, Alabama, said last month that some of the sewer revenue could have gone to county bankruptcy lawyers.
A Change
"This is a change from what people were assuming," said Matt Fabian, managing director of Concord, Massachusetts-based Municipal Market Advisors. "It absolutely affects Detroit."
Jefferson County may not be able to take advantage of the ruling because it has agreed that accumulated sewer revenue would be distributed to creditors without deducting the kinds of expenses Bennett said he would allow.
By January 2012, two months after its bankruptcy filing, the county had spent about $22 million on legal fees related to the restructuring of the sewer debt. To date, it has paid about $1 million a month in legal and other court-related bills, County Commissioner David Carrington said in an e-mail.
Carrington's figure doesn't include millions of dollars in fees related to the sewer debt that the county paid before the bankruptcy.
Bennett issued his fee ruling a year after handing down a related opinion that some interpreted to say just the opposite. Municipal bond investors at the time assumed the judge had barred the city from spending sewer revenue on legal fees or in any way not authorized by the original debt contract, said Municipal Market Advisors' Fabian.
Future Fees
Bennett said the earlier decision had been misinterpreted. The previous opinion addressed whether the county could set aside sewer money by estimating legal fees that may be incurred in the future without proper justification, he wrote.
Two insolvent cities, Harrisburg, Pa., and Stockton, Calif., may have debt that could qualify under Bennett's ruling, Ginter said.
Harrisburg's 2011 Chapter 9 filing was thrown out of court after a judge ruled the city council didn't have authority to declare bankruptcy. Stockton, with debt that includes dedicated revenue from a parking garage, is negotiating with creditors on a plan to reduce debt and exit bankruptcy.
"It's potentially pretty big," Ginter said of the ruling.
Jefferson County supplanted Orange County, Calif., as the largest U.S. municipal bankruptcy. Orange County entered court protection in 1994 after losing $1.7 billion on interest-rate bets.
While Orange County's petition initially listed more debt than Jefferson's, much of that liability was reduced in the early weeks of the case. Thanks partly to lawsuits against financial firms, Orange County creditors were paid in full.
Detroit's would be the biggest Chapter 9 case ever.
The case is In re Jefferson County, 11-bk-05736, U.S. Bankruptcy Court, Northern District of Alabama (Birmingham).


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More than a dozen women's health care clinics have filed a lawsuit against the state of Texas, seeking to revoke parts of a controversial health law that puts new restrictions on clinics that provide abortions.
The law, House Bill 2, was signed by Gov. Rick Perry this summer after a contentious process that included a filibuster by state Sen. Wendy Davis that helped to delay the bill, and special sessions that eventually brought its passage.
The lawsuit seeks injunctions against parts of the Texas law, which is scheduled to take effect on Oct. 29. It was filed on behalf of the clinics in question by the national offices of the Planned Parenthood Federation of America and the Center for Reproductive Rights, along with the American Civil Liberties Union.
From Austin, Ryan Poppe of NPR member station KSTX reports:
"Abortion rights groups are taking aim at the law's requirement that all doctors have admitting hospital privileges and that they follow decade-old FDA guidelines for a drug requiring multiple in-person visits.
" 'The American College of Obstetricians and Gynecologists, the Texas Medical Association and the Texas Hospital Association all agree that the provisions of this bill will put women's health in danger,' Planned Parenthood's executive director, Cecile Richards, said.
"Attorneys allege the law will close 13 out of 36 health clinics that perform abortions in Texas, leaving large areas of the state without access to abortions which they say violates the 14th amendment."
The lawsuit, Planned Parenthood v. Abbott, names state Attorney General Gregory Abbott, along with officials in counties where the clinics operate.
"This law is part of a coordinated national strategy to shut down women's health centers and outlaw abortion all across the country," says ACLU executive director Anthony D. Romero. "In Texas and across the nation, people are standing up to tell politicians to stop interfering in a woman's private decisions."
Copyright 2020 NPR. To see more, visit https://www.npr.org.


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There were more ominous-sounding words from North Korea on Tuesday. Pyongyang warned tourists and foreign companies in South Korea to leave for their own safety because a nuclear war may be imminent.
It was the latest in a string of threats in recent days.
From Seoul, NPR's Frank Langfitt tells Morning Edition and our Newscast Desk that most South Koreans view what's being said by the North as bluster and a negotiating tactic.
"People here think the verbal attacks are designed to bolster North Korea's new, inexperienced leader, Kim Jong Un, as he tries to develop support at home," Frank reports.
One man at a coffee shop in Seoul told Frank that after decades of such rhetoric he is "immune to this ... I'm not scared of them at all." And according to Frank, there are no signs of nervousness in the South Korean capital. You would see "more panic in Washington, D.C., before a snowstorm," he said on Morning Edition.
South Korea's Yonhap News Agency adds that "North Korea's attempt to incite fears of war among foreigners in South Korea won't work, Seoul's presidential spokeswoman said Tuesday. ... Kim Haing said the warning is seen as psychological warfare."
Copyright 2021 NPR. To see more, visit https://www.npr.org.


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Warren, Ohio, is in mourning after the deaths of six teenagers who died Sunday when the SUV they were in ran off a highway, flipped over a guardrail and landed in a small pond.
"It's going to be a rough week, a rough rest of the school year," said Michael Notar, Warren school superintendent, as NBC News reports.
From Youngstown, Ohio, t "according to the [Ohio State Highway Patrol], the Honda SUV was traveling south at a high rate of speed in a 35-mph zone before it veered left, hit a guardrail and went over the guardrail and into a small pond on the east side of the road at approximately 6:50 a.m. Sunday."
There were eight teenagers in the vehicle — seven boys and the driver, a 19-year-old girl. The boys' ages ranged from 14 to 18. The two boys who survived are both 15 years old.
Authorities, according to The Vindicator, are awaiting the results of toxicology tests to determine if drugs or alcohol played a role in the crash.
CBS News reports that State Highway Patrol Lt. Brian Holt said the vehicle, owned by a resident of Youngstown, had been taken without the owner's permission. It adds that:
"Officials opened a school where several of the victims attended to provide counseling for families Sunday night. Superintendent Michael Notar called the crowded closed-door session heartbreaking and said counselors would be available Monday in schools. ...
"[At the crash site] a pile of blue, green and copper-red stuffed bears grew at a makeshift memorial."
Copyright 2020 NPR. To see more, visit https://www.npr.org.


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Welcome to our website! As we have the ability to list over one million items on our website (our selection changes all of the time), it is not feasible for a company our size to record and playback the descriptions on every item on our website. However, if you have a disability we are here to help you. Please call our disability services phone line at 1-888-440-5535 during regular business hours and one of our kind and friendly personal shoppers will help you navigate through our website, help conduct advanced searches, help you choose the item you are looking for with the specifications you are seeking, read you the specifications of any item and consult with you about the products themselves. There is no charge for the help of this personal shopper for anyone with a disability. Finally, your personal shopper will explain our Privacy Policy and Terms of Service, and help you place an order if you so desire.
36" - 10 Pans, Sandwich Prep Table
Migali CSP3610HC
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With over 30,000 projects delivered since 1998, Solar Innovations® is proud to showcase our wide array of products through this searchable photo gallery. While there are many completed projects not shown in this gallery, we are expanding our library of over 10,000 photos each month to provide our customers with a valuable resource to inspire and build their next project.
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Project: 15-01-075 Yardley, Pennsylvania
Private residence: Two three-panel G2 outfold single door last panel (SDLP) bifold door units.
Project Specifications
Architectural Type
Aluminum Tube System
Interior Finish
Clear Anodized (Class 1)
Monolithic/single pane
All Doors, Door - Bifold/Folding Glass Wall


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Large Lacy Star - Free Crochet Pattern
Click the banners below for more of our most popular patterns, available via mail and download!
Large Lacy Star
Easy Skill
Size:About 4½" round.
Materials: Worsted Weight Yarn
Green - 12 yds
White - 3 yds
Crochet Hook:Size I-9 (5.50 mm)
ch - chain
dc - double crochet
hdc - half double crochet
lp - loop
rem - remaining
rep - repeat
rnd - round
sc - single crochet
sl st - slip stitch
sp - space
st - stitch
yo - yarn over
Rnd 1:(Right Side) Starting at center, ch 4, sl st in first ch to form ring; ch 1(loosely), 15 dc in ring; join with sl st to first dc. (15 dc)
Rnd 2:* Ch 5, sl st in 2nd ch from hook, sc in next ch, hdc in next ch, dc in next ch, skip next 2 dc (on Rnd 1), sl st in next dc; rep from * around. (5 points) Finish off and weave in ends.
Rnd 3:With right side facing, join White with sl st to tip of any point, ch 5, sl st in same tip; * working along sides of points, ch 3, skip next st, sl st in next st, ch 3, sl st in sp between two points, on next point, ch 3, skip next st, sl st in next st, ch 3, (sl st, ch 5, sl st) in next tip; rep from * around, omitting last tip on final repeat; join with sl st in first tip worked. Finish off and weave in ends.


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