70 miles of Livestrong P-hilly Challenge and A Glimpse at Greatness

70 miles.  Driving 70 miles is hard to do, but on a bike?   This kind of organic, Godincident opportunity arose and it's funny the way things work out.  Now I have a new challenge in front of me and it's as exciting as the running opportunities that have come my way.

It all started a few years ago when a friend (Rob Duffield) posted about the Livestrong Philly Challenge that he was going to ride in.  He wanted to celebrate his victory over cancer, but also fight cancer through the research and other services that the Lance Armstrong Foundation supports.  He decided this was the best way and, though the idea piqued my interest, I wasn't much of a cyclist so I just kept running.

Not long ago, I decided that I wanted to cycle more as cross-training, so I bought a new bike and started riding.  I build up my distance to 40 miles and there was that post on Facebook again.  I started thinking that I would like to join him and was considering how I would breach (sp?) the subject, about a second later there was a notification that someone had posted on my wall.  To my surprise it was Rob inviting me to join his team (Team Fish).  Um, God?  Can I have SOME sort of sign that I should join Rob on his team?  I accepted the challenge, but with one month from the event the 100 miler seamed a bit daunting, so I decided that I would decide how far to go as the day progressed.

During this month, I was able to get two 50 mile rides in- along with some longer runs to build endurance and strength.

Finally, the day came- that would be today- and I met Team Fish.  Rob, his brother, Pat, and me.  There was another, but he got ill and was unable to join us.  We raised over $3400 for the Lance Armstrong Foundation, which is pretty awesome!

Once we gathered and I got my bibs, we had an opening ceremony which included an encouraging word from Lance Armstrong and the Star Spangled Banner, then we were off.  Everything was going fine, even through the first few hills.  At some point there was a turn for people who wanted to go 20 miles and stop, but we kept on.  I got to hear all about Rob's story of surviving cancer and doing these rides, we caught up on other areas of life, then at around the 20th mile, there was a split for those who wanted to go 45 miles and those who wanted to go 100 miles.  Rob and I went the 100 mile way and his brother went the 45.

At some point in the ride we got our glimpse of greatness as Lance Armstrong rode the course in the opposite direction, which gave us all the opportunity to cheer him on and thank him for his work.  It probably sounded something like this, "thweio"... but he looked pretty cool and now I can say that I passed Lance Armstrong On his left!

It's hard to describe the hills we were working through, but I can tell you that I used every gear on my bike, a lot.  I learned a lot about shifting, safety, and riding etiquette.  Our legs were really feeling the hills, but it wasn't anything that I hadn't done before... until Rob and I split for the 100 miles.

At some point, and I don't remember when, I started to envy Pat and his 45 mile journey.  I was having some minor cramping issues and my right knee bothered me a lot, but it wasn't anything that I was suffering through alone... poor Rob got to hear me complain about my knee a lot, but everyone was suffering, just all in different ways, and there is something comforting to know you are not suffering alone- and that's what keeps you going.

The hills after the 45 mile split started increasing in grade and length.  There were sharp curvy uphills which turned into sharp curvy downhills, which turned into long steep straightaways.  Sharp, long ups that turned into longer, less steep hills then some fast, joyous downhills.  But wherever there is a downhill, there is always an uphill and wherever there is an uphill is always a down.  The longer we rode, the more this course consumed me.  I have never experienced such challenging hills for such a long duration.

Somewhere in the middle of all this, the obvious struck me like another blow to the right knee or cramp in the groin...  this is what cancer is like.  I made the comment to Rob and he told me about one of the times that he didn't quite finish the race and really down on himself.  He said that he had some comfort in knowing that it was a shared suffering among the cancer/survivor community.  For some people, Rob said, they mentally want to win the fight and fight hard, but the body just gives out, and that's what happened to him when he didn't finish the race.

That's happened to me in marathons, the spirit is willing but the flesh is weak.  We were fighting those hills, which is both a mental and physical.  People with cancer and those who love them fight these fights every day.  Some days it's an uphill fight, twisting and turning through mountains fighting physical and mental strain and fighting to keep their eyes on the finish line.  Other days it's a smooth downhill when they can coast and rest their weary legs, but even on those days, sometimes, those downhills can be quite scary and dangerous as they twist and turn down around blind curves.

At some point at the top of a really long hill, there was a sign that read "Tired?  Take a 30 mile shortcut".  We took the shortcut and covered 70 miles.  Neither of us were trained nor prepared for 100 miles.  This whole event was not about racing, it was about challenging oneself to push beyond one's limits and to fight.  In fact, the motto is "Pick a Fight". Fight cancer, which is a fight that used to end in death, but now, because of money raised through events like this one, and the American Cancer Society, and the Susan G. Komen foundation, etc. victory against this horrible disease is more achievable now than it ever has been.

The best thing you can do to fight cancer is to live a healthy, active lifestyle and keep control of your weight.  This alone drastically reduces your chances of getting a myriad of cancers.  I thank everyone who supported this effort by their prayers and financial support.  God bless you all!

"Call Me Maybe", The Badminton Scar of the Olympics, and the FUTURE OF OUR NATION!

Nation, we have a problem.  I think you all know what the problem is, just no one wants to talk about it.  I'm finally going to break the seal and talk about the elephant in the room... or should I say, the shuttlecock in the room.

That's right, the problem is Batmitton or Badminton... you see?  I can't even spell it right!  And neither can our badminton team... or should I say, the United States of America!

We rained gold swimming, we got track, we do really well in many other sports, but, as a national power, we rank... well, we don't even rank in badminton.  If you've watched the Olympics, you've noticed that the Americans seem to do well, except for the fact that we are still in second place in the medal count... Huh?  How is that possible, you say?  It's because of badminton.

China has won 5, yes 5 gold medals in badminton, 2 silvers, and 1 bronze.  Seriously, I had no idea how many different ways you could win in badminton, but China found 8!  8!  How many ways have the United States?  Anyone?  Anyone?  0.

We suck!  Seriously people, it's a backyard game you play at cookouts...  cookouts!  Really, we own cookouts, and we can't even medal in the sport that makes cookouts cool?  And oh yeah, we have to hit a shuttlecock!  Shuttlecock!   OK, I mean that make cookouts... um... awesome?  Whatever!  The fact is, we should be about badminton.  It should be raining GOLD as it has with the Chinese.  Instead, we stank up the court!

It rained gold in swimming for us.  16 Gold medals, 8 silvers, and 6 bronzes.  Why?  Because we rocked it baby... perhaps our problem is as simple as this.  Maybe our USA Badminton teams should take note of what our USA Swimming team did and follow suit.

Click here to see "Call Me Maybe" as performed by our USA Olympic Swim Team


The only other solution I can possibly imagine is to start standardized testing in badminton and to blame schools and teachers when our students don't perform well.  Come on people!  China shouldn't beat us in gold medals just because they're better at backyard BBQ games... let's get on this!

Thanks for reading, and please support me in the Livestrong Philly Challenge in less than 2 weeks! Click here to help!

God bless, and GO USA BADMINTON!

Shepherd's Pie A La Paul

I had never heard of shepherd's pie until a friend of mine made it for me years ago.  I fell in love with this dish right away- it almost defines comfort food.  In fact, this same friend made me her version of shepherd's pie as my meal the night before my first marathon attempt.  Since I have been cooking fairly healthy meals for a while, I have avoided the meat and potato culture.  It has been a long time since I've had one.

The other day, I decided that I wanted to try something new and prepare my own version of shepherds pie.  Now, there will be many who might criticize my use of butter in this recipe, but what are mashed potatoes without butter?

If you even hint a suggestion of margarine, I will quote to you something I found on Trepho's Facebook page just earlier today:  "As for butter versus margarine, I trust cows more than chemists." -Joan Dye Gussow

So, without further ado, here goes Shepherd's Pie A La Paul

MEAT

1 pound organic, grass fed ground beef

1/2 onion diced

2-3 banana or other mildly spicy pepper diced (seeds are no seeds is entirely your choice)

Frozen Peas

Salt

Pepper

Chili Powder

Cumin

Garlic Powder

Cayenne Pepper

Coriander

Brown the meat, as the meat is finishing, add the onion and peppers and saute until done.  Then add the other spiced to your taste.  Finally add the frozen peas and cover the pan, turning off the heat.  Set aside. 

POTATOES

Several red skinned potatoes

Butter... about 1/2 stick

Milk (I used 1%, for creamier consistency you can use cream or whole milk)

Salt

Pepper

Garlic powder

Basil

Cut up the potatoes (leaving the skin on) and put them in water.  Bring to boil.  When potatoes are done drain the water.  Add some of the butter, salt, pepper, garlic powder and basil to your taste, then add some milk.  Finally, mash the potatoes until desired consistency is achieved (I like it a bit lumpy).  Set aside.

Preheat the oven to 450 degrees

In a large bowl, put the meat mixture on the bottom, then spread the potatoes on top.  Add more butter to the top by cutting it into squares and placing it around.  You're not covering the top, you're dotting the top with butter.  Place the bowl in the oven and set a timer for 10-15 minutes.  Check when the timer beeps.  You may have to add 10 minutes.  The dish is finished when the potatoes are browning on the top.  You're looking for a golden brown in several spots, not necessarily covering the top.  Here's a picture:

This just screams COMFORT!

The little spice, plus the other flavors in the dish will tingle your taste buds and fill your belly with warm comfort.  Enjoy!

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Thanks for reading!

My Own "Transcendent" Half-Marathon and My New Training Toy

Saturday I had the opportunity to do my long run around a lake as a result of a reunion event with some of my wife's high school friends (in case you need an excuse to run).  Turns out one lap around the lake was just over a mile.  Somewhere around mile 4, I realized the beauty of the transcendent marathon.  A self-transcendent marathon is a marathon that is essentially run in a loop that is about a mile in length which you run 26 times.

On the surface, it seems pretty simple, but anyone who has ever run long distances knows the mental challenge such distances are.  Add to the mental challenge of a long distance run that you are doing the same loop over and over again and something strange starts to happen.  A friend of mine who has done a marathon like this before said that, at some point, you know which mile you're on by the time on the clock.

You get lost in the run and stop counting.  You pass the same point so many times that you don't think about how long it has been since the last time you passed the point.  Miles seem shorter and, once the run becomes rote and your body is in cruise control, the possibility of losing yourself in the physical challenge of the run, your mind goes blank(ish).

I've heard of runs that last 24 hours or ones that go several days.  Some are extremely high mileage races and go beyond the standard ultra-marathon distances.  Some sects of Buddhist Monks do these as a way to meditate and find enlightenment.

All that being said, I did a self-made-self-transcendent- half marathon and can say I only half-understand the beauty and the challenge of such marathons.  I lost track of counting somewhere around 8 miles, but at the same time I knew exactly where I was in distance.  I was able to work a few things out in my mind, more than usual on my runs and even forgot that I needed to look out for cars from time to time.  I can only imagine what one of these races would be like in the longer distances, but I think it might be worth it to try it.

On Sunday, having full intentions of cross-training on my bike at least 50-60 miles to continue to train for the Philly Livestrong Challenge (please support me by clicking here), I ran into a few snags and found a good solution.  First, I needed to have my bike worked on.  A spoke was broken on the back tire, which also needed to be trued.  In addition, I needed to have the gear shifting mechanisms tweaked.  I was informed that it wouldn't be finished for a week :-/

Fortunately, when I bought my bike, I also got my wife a new bike.  Newer bikes are almost indiscernible by gender.  In fact, beyond her frame being a bit shorter than mine, there really is no difference, so I had resolved to take her new bike on its maiden long-haul.  Thunder and lightning offered a new problem.

I don't mind running in rain, but I get a little hinky about running or riding in lightning.  I get a little nervous about riding in heavy rain, but draw the line at lightning and thunder storms.  Fortunately, I had just bought this new magnetic bike trainer.  These devices are pretty cool, you hook your back tire to this contraption and press a spindle onto the back wheel setting the tension to your desired level.

You know I don't like the idea of exercise bikes or treadmills, but this was a little different.  I set it up outside in the heat and humidity, but under the covered deck- so I could at least feel like I was riding outside.  Then for two hours, I gave myself a spin-class.  I adjusted the gears for hard/easy and recovery intervals.  I went fast, hard, slow.  My heart raced and the sweat poured from my body.  The main difference between doing what I did yesterday versus a real ride was that I didn't give my legs any of the breaks you can give your legs on a regular ride.  If I stopped pedaling, the wheel stopped turning.  I can honestly say that the workout was similar to a real ride, but I left a puddle in my wake.

That puddle is the result of my body's lame attempt to cool itself.

Annoying things that runners say and what they mean

1.        PR = Personal Record

(I’ll never win anything of any significance nor will I make any money running, but if I focus on “beating my previous best time” it’ll somehow impress you and that will be enough)

2.       I’m just going to get my run in, then I’ll meet you there

(What’s wrong with you?!  Can’t you schedule stuff around my running schedule?  Why don’t you get my running schedule by now?!  Seriously, it’s run, then run, then run, then run.  How ‘bout next time you want to schedule us to meet somewhere, you start by asking me what time I’ll be finished running!  Jerk!)

3.       You want to get together on Saturday?  Oh… um… what time?  I think that might give me enough time to get a 15 miler in

(Let’s get this straight… you want to do something on Saturday, which has always been reserved for runs longer than you can ever imagine running in your life.  For years now, Saturdays have been reserved and build around these runs, yet you think that drinking bad beer and eating hot dogs should preclude this epic event.  OK then, fine, I’ll reduce my mileage on Saturday- probably getting fat as a result- just to accommodate your lack of respect for my running needs)

4.       Miler

(While I could just say 5 miles, I sound a lot more like a professional runner throwing down significant training miles if I call the whole event a miler)

5.       barefoot “shoes”

(This is just me showing you that I’m hip to the latest trend.  No, I’m not really running sans shoes, but I want to believe I am, so I put on shoes and say that I am.  Really they’re called minimalist shoes.  In all honesty, though, these type of shoes have been around for a long time called Racing Flats, which are just light-weight flat shoes that make you go faster.)

6.       Have you read Born to Run?

(You probably haven’t.  If you say “no” your best bet is to immediately follow up with this line, “But I plan to, so please don’t give away any of the story”- this very line will save you at least an hour of your life.  If you confess you’ve never heard of the book, you might as well grab a snack and camp out for a while- you will learn all about the Tarahumara and Caballo Blanco and Barefoot Ted and all sorts of stuff you never knew you cared about.)

7.       Can’t wait for track in the Olympics!

(When I run, I imagine myself as one of these athletes… if a sub-8 minute mile was impressive to anyone but me.  My speed work is done at a pace that these people walk.  I will never be like them.  I may act like I’m analyzing their form, but their form is irrelevant to me.  If I watch them enough, I think that I might become one of them, but we all know that will never happen.)

8.       Speed Work

(Which brings us to the phrase Speed Work.  It just means that we try to run really fast for short periods of time in order to get below an 8 minute mile.  We’ve read or heard somewhere that this will increase quick-snap muscles and increase our VO2 max… but seriously, we don’t know what any of that means.  Please don’t challenge us on it, because we’ll just make up stuff that sounds like we know what we’re talking about.  In other words, don’t encourage it, just nod and smile.)

9.       Tempo Run

(Sounds like we’re tearing up the road at a rock and roll tempo.  All it really means is that we are practicing a pace that will help us PR at our next running event.  It’s best not to ask what that goal will be unless you really want to hear a lot about it)

10.   BQ = Boston Qualifying Time

(This is the finishing time in a previous marathon that a runner must beat in order to even be allowed to try to register and pay to participate in the next Boston Marathon.  The time is based on your age and gender and is therefore different for each group of people.  For me, I’d have to be able to run sub-7 minute miles for the entirety of the marathon, which isn’t happening anytime soon)

11.   You know that part in “Chariots of Fire” when the…

(This actually applies to any question about a movie that tells the story of a famous runner or running event.  Believe me, your best response is, “Oh yes, I remember that” OR “Don’t spoil it for me, I’m planning to watch that movie soon”)

12.   If I can run this distance, anyone can!

(Not entirely true.  You know it and I know it, but if I’m saying it, it’s probably because I’m on a runner’s high and not thinking about the people who really can’t run.  A smart, intuitive runner will simply encourage people to challenge themselves in ways that interest them and continually push their own boundaries.  This doesn’t have to be in running, it can be with anything.  What a runner is really saying is, you can do anything you work hard to accomplish.)

13.   I lost ____ pounds running

(This isn’t really a true statement.  Exercise is one, relatively small, part in the equation for weight loss.  What you eat is significantly more important than exercising.  In fact, exercising increases your caloric burn which makes you want to eat more, so it’s best to get your eating under control and build up strength before starting to run.  It’s not so important that you run- which does burn calories faster-  but it is more important that you get some exercise.  Again, though, you won’t lose the weight running or exercising, so to speak, but by eating and resting well in addition to an exercise program that you enjoy.)

14.   Body Glide and Chafing

(It’s best not to ask about this, because you don’t want to know.  Body Glide is just one of many products to reduce skin chafing which can happen anywhere, anywhere that skin rubs up against skin or fabric.  Just don’t ask the runner to go on about it- get him or her vasoline or something like it if they tell you they left their Body Glide at home.)

15.   Carbs

(You’ll hear more about this when the runner is in the final training stages before a marathon.  Carbohydrates are quick energy and your body can store enough to carry you through about 20 miles, but then you’ll need more.  Carbs are generally considered bad in simple or large quantities, but before a big race, they are considered golden and runners are encouraged to indulge.  In general though, these are better in more complex varieties and in moderation.)


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Arborio Rice

Simple, yet delicious.  Arborio Rice is a high starch food, is a good source of carbohydrates.  The above nutritional information is just the rice with water, but you can increase the health value by which liquids you choose to cook it in.

(NOTE:   In my original post, I listed nutritional facts from a few sources that, because of a good friend correcting my information, I discovered were not true.  The rest is accurate to my knowledge.  Thanks Tom!)

Here's what I mean.  To cook it to the right, you will need 4 1/2 Cups of liquid to 1 Cup of the rice.

It starts by boiling one cup rice and 1 1/2 cups water, stirring constantly until the liquid is absorbed in the rice, then you add 3 additional cups of liquid.  You add the liquid 1 cup at a time and continuously stir until the liquid is absorbed into the rice (this requires some patience and and creative use of the stove top), after the first cup, you add the second and repeat the same process.  Once all the liquid is in and absorbed you will notice that the rice will have a thick, almost gravy-like consistency.  You can add any spices, vegetables, meat or cheeses to the rice as you wish.

In what I cooked the other night, I used 3 cups of homemade chicken stock.  Homemade chicken stock already has many nutrients, protein and fat which increased the nutritional value.  However, liquid is a relative term.  You can add chicken/vegetable/beef stock, white or red wine, more water, milk or anything that sounds interesting to you.  It's a great opportunity for some creativity that just adds to the flavor or nutritional value of the dish.

In my recipe, I added chopped onions, chopped garlic, and diced tomatoes which I sauteed in a skillet and put on top of the rice.  I finished it with shredded, smoked Gouda cheese.

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The Lesson in a Child's Frustration and My New Toy Wish List!

My 5 year old was riding his bike while I was repairing some of my bike inter-tubes.  He was having trouble getting up the hill and despite my encouragement to "push it out" and to not give up, he was getting frustrated.  I finally gave the advice to go to the street and "go as fast as you can" to get up the driveway with momentum.  This worked for a little while.  This worked to the point that he was overshooting  and hitting the grass... Another problem, daddy!

Once his confidence grew, he decided to try the neighbor's driveway, which is a little steeper than ours.  He failed several times, and despite my encouragement and advice, he finally got frustrated and gave up... but this was no ordinary fail.

He got off his bike, walked it back to our house, then walked it out to the middle of our backyard, left the bike in the middle of the yard, stormed back to where I was, hit my car with his hand, threw his helmet on the ground, stomped into the house, hid in the corner with a pillow over his body and made several bursts of "humph!".

I tried several times to get him to discuss his feelings, but it wasn't until I brought out some "square cheese" that he finally got out from under the pillow.  After he calmed down eating his cheese, we talked about his frustration with not being able to get up the driveway.  He explained that his bike wasn't strong enough, I explained that maybe he just needed to keeping working at it so that he could get stronger.  He agreed to try again tomorrow, then I told him he needed to go get his bike and put it away.

Isn't that what we all need to do when we experience failure?  We need to be able to experience failure so that we know from where we need to build.  How else can we possible learn how to challenge ourselves?  If you've never challenged yourself, especially in failure, I encourage you to try again.  It's overcoming adversity that makes us who we are.

After this whole incident, my son and I went to Rita's Italian Ice.  He had his mango ice and I had some mint-chocolate-chip... as an added bonus, one of the teens from our church happened upon us.  This set up an excellent opportunity for my son to challenge us to a race.  We raced several times around the parking area, and, since he is the only one who knew the course, he won each race.  Afterward we went to Tractor Supply Company.

If you've never been to Tractor Supply Company with my son, it is an experience.  He loves the toy cars and tractors as well as all the equipment.  And it brought me to one of my wish-list items.  The pedal go-cart.  It reminded me of a rule my wife and I have had regarding my child's toys... especially the outdoor toys.  Namely, no motor powered toys.  In other words, all toys must be child-powered, with legs or arms.

Which brought to mind a couple of wish list items, you may or may not have ever heard of.


Elliptigo

This is an elliptical machine that is also a bicycle.  So, if you are a runner or a cyclist and have been told not to do your sport.  You can still get outside and away from the gym and get an amazing workout in the real world!

Pedal Go Cart

For those stingy parents who won't drop $200+ on a motorized child's toy which does nothing to develop their motor skills or muscles, you can drop $200 on something just as fun, but that requires leg-power to make it move.









One of these days, I plan to own and use these machines, but until then... I will continue riding my bike and running.  If you want to support me in fighting cancer in the Livestrong Philly Challenge, please click here.  We are almost half-way there!