Grand Rapids Half Marathon 2017: 8-Week Fitness Blitz

I have been looking for motivation and enthusiasm for months, but neither have really appeared. Heavy and disinterested, I still knew how important it was for me to get back to a more challenging and rewarding training schedule. And so I enlisted help from my friends Scott, George, Josh, Shawn, Zack, and now Mike. We have an 8-week training plan. Today is the end of week 1. This is what I've learned during week 1:

1. Morning runs begin the day before. What you eat, drink, think, and plan for set the tone for tomorrow's run. Eat enough, but not too much. Lose the booze. Get some sleep. Put your clothes out and be ready to get out the door at the appointed time.
2. Pace is made in the kitchen. The more body you have to move, the slower you will be.
3. Your mind will try to talk you out of effort. Planning 3? The mind will tell you 2.75 is enough. Keep moving. Please the body by trusting it to get stronger even when the mind wants to take breaks.
4. It's really hard to train alone. This weekend, I ran three runs alone. That is new to me. I don't like it. But I did those runs.
5. Rolling hills are your friend! But they hurt like hell.
6. Biking legs are not running legs. My glutes (butt cheeks) hurt like hell.
7. Drink gallons of water.
8. Cross train and shake up your weekly workout. Get off the plateau.
9. Have a weekly nutrition goal. Change it up.
10. Be confident.
11. Remember, reach out, and offer love and friendship to all who have gotten you this far.

Friendship, Buddyship, and Love: An Incomplete Post on an Important Idea

“No relationship is perfect, ever. There are always some ways you have to bend, to compromise, to give something up in order to gain something greater...The love we have for each other is bigger than these small differences. And that's the key. It's like a big pie chart, and the love in a relationship has to be the biggest piece. Love can make up for a lot.”

― Sarah Dessen, This Lullaby

The week of Valentine's Day has been tumultuous--mostly in good ways, but not without enough shennanigans to get me thinking about what's important in relationships.

Friendship, buddyship, and love are ways of being present with others. They have common characteristics, hallmarks.

Simplicity--maybe not contextually--we have to continue to traverse our way through many unknowns. And many of these unknowns lead to stubbing our toes, tripping, falling, making errors. Sometimes we get bruised--hopefully not intentionally. But sometimes, even as we strive for simplicity we encounter rickety stairs and slick hills.

We are human. We lose our patience. Sometimes lose our temper and act abruptly. In our deepest moments of humanity--which I hope are frequent--we notice our compassionability, our capacity and ability to be, express and accept compassion. This is a hallmark, not only of healthy relationships, but also of intrapersonal strength.  Developing  or expressing compassionability can be daunting.

Perhaps we've made choices that limit our abilities to easily express love and friendship. After all, we're socialized to check boxes--to be either or rather than both and. But of course the experience of humanity is not nice and neat. It is messy, requires spontaneity; it has peaks and valleys. At our own highest highs we revel in awareness, laughter, humor, and buddyships. At our lowest lows we question ourselves. We allow our minds to be overwhelemed with doubt--perhaps shame and regret. I find that no affective state is more distressful than regret--the desire to un-do an action or statement. When we're low, we feel isolated and discontent; raw and unsafely vulnerable.

Love and friendship are solution-focused. Friends, buddys, partners and lovers seek out and embrace opportunities to care for and express caring and concern for one another. Conversely, we thoughtuflly walk away from temptations to blame, take jabs, or make accusatory statements.

We keep our sights set high on the belief that we each have something good to offer one another--that we are partners in a common, higher principle.

Love and friendship have a sense of balance. Relationships have reciprocity, equanimity, homeostasis. We offer support but we also ask for it. We know our strengths and share them--as supports and as lessons.

We are teachers and students of one another. That is an important hallmark; our appreciation and respect of our interconnectivity. We likewise recognize and address our weaknesses. We ask for help from those stonger and wiser--and we accept and respond to valid criticisms of our weaknesses.

Compassionability  resides with our negative emotions (remember, we're human). So don't bother to try to extinguish negative emotions--rather, strive to allow your ability to be compassionate to be the primary source of decision-making when faced with a surprisingly challenge person or situation.

Some pointers on how to cultivate these halmarks:

1. Always take time for lunch...to go to a quiet spot, perhaps a park--and read a book that a buddy suggested.
2. Find a time in the day to listen to silence.
3. Strive to go 24 hours without complaining; repeat.
4. Notice the lives of others.
5. If you see the same people every day, make sure you introduce yourself; know the name of the guy who lockers next to you.
6. Take a subtle no for an answer, but don't read things into everything.
7. Sing along.
8.  Forgive the past. We've all been saints and sinners...and we'll continue to be.

Ten Things I Think About...Love

I'm giving a talk later this week entitled, Love, Unexplained. While looking through my online notes, I found this list. I've no idea when I wrote it, but thought I'd share it here.

1. Love is irrational. It has no logic, nor reasoning. It makes no sense and trying to make sense of it is futile.

2. Love affects all five aspects of health. Physically, your heart will race, breathing intensify, and face flush. You may smile, giggle, or laugh without notice. Mentally, your thinking will be cloudy one minute and crystal clear the next. Your mind will reach a level of creativity higher than before you loved. Emotionally you may lose a great deal of control over moods. Panic, giddiness, and moments of profound awareness will become the norm when you feel true love. Socially you may be gregarious one minute and isolated the next. You will experience intense confidence and anxiety about being without those you love. Spiritually, you will discover new planes of understanding that one purpose of life is to be someone special to someone special. You will realize the reality of interconnectedness.

3. Love may be romantic, platonic, sensual, sexual, intellectual, or physical--or--most likely a combination of two or more of these states. Team mates may have as much intense love between or among them as do loving sexual partners (see #1). In intense moments of friendship, you should give in to your urge to hug. Loving moments should not be squelched.

4. Love is moody. It is the perfect long hot shower, but it is also the too-tight scratchy-bothersome-tag-in-the-back-of-the-collar wool sweater. It takes your undivided attention, but also may turn its back on you.

5. Full on love has no concern about your practical obligations. It hides your watch and clocks; it makes you forget about the coffee maker; in the the throes of a loving relationship you may arrive to a destination to which you've driven and have no recollection of how you got there.

6. True love weathers storms. True love may endure high winds, rough waters, and flashes of lightning.  True love always finds the sunshine...eventually.

7. Genuine love endures. But its intensity--like the moon phases--may be full, waning and waxing. Aspects of love are many--love is full but over time you will experience it in all of its subtleties and intensities.

8. True, deep, genuine love is profoundly patient. It allows as much time as one needs to make a decision. It is constant. The best friend you had in college, if truly a loving friendship, will welcome a phone call 30 years later and realize the comfort of being truly known and understood by another.

9. True love allows for growth, including clumsiness and mistakes. Best friends and lovers respect the need for each person to have room in life to grow, gain independence, and hold on to the comfort of love. Love is not clingy, but it is fully present and supportive.

10. True love is ever-present. Many people fear true love because it requires each of us to be vulnerable, open, and intensely honest. All of those states of being may leave us fearful. Crossing the chasm of fear is a necessary and liberating step toward experiencing truly loving relationships.

Looking back while moving forward

It's been a tough year. For many reasons, and I won't go into them. It's just been a tough one.

Anyway, now we're here.

One resolution for 2017--regain my health. The stress of 2016 left me overweight and overwhelmed. So, now I commit to getting back to my healthy weight, which requires losing 22 pounds.

Join me in committing to a better, healthier, fitter 2017. I think we all will need to be our best in these coming days!

January 28, 1986

It took Russell a few minutes before he got to the part about Jimmy hitting the guy in the head with a brick and killing him.

We had only known each other for a few weeks, but had seemingly grown close enough that my apartment was first on the list for hiding from the law.

Hiding from the truth.

Russell and Jimmy shared a shower while I opened beers.

Wrapped in towels they told their tale.

Bored, borrowing (without permission) a friend's car to go into the city to dance.

In the cool, winter, Atlanta rain the scuffle escalated. The guy punched Russell. Jimmy stepped in. He was punched and fell to the ground. He reached out to support himself so that he could rise up.

His hand brushed the brick.

One slug into the guy's head. Lots of blood.

Silence.

The drugs were still safe in the car.

They drove through the rain to my apartment.

We sat quietly until the sun rose.

The Challenger exploded a few hours later bringing the death toll to eight.

Say "Hi"

I believe in supernatural forces and beings. Gods, goddesses, spirits...

Unexpected friendships are supernatural forces.

Today, my friend Mark asked me to write something about all the political chaos in the world.

Two weeks ago, another friend, also named Mark, discussed with me our love, friendship, and serendipitous camaraderie. During that conversation I asked him to name two or three things he is great at. Caught off guard, we then had an important conversation about the question, and that I had asked it. He asked the same to me. I hope that those of you who are reading this ask yourselves and others.

One thing I'm good at is being a lover. Not in the simplistic term, but in the broad, humanitarian way. I love people deeply.

Politics are complex.

This is what I suggest we do.

Reach out to those you love. Grasp their hands. Build a support net that brings us close together. I'm not kidding. Tonight or tomorrow be sure to let others know that you care. You care about them, about our daily walks in life, about our harmony as we move forward in life. No walls, no discrimination, no violence. Just respect.

Drive with kindness. Buy someone a Klondike bar. Just be kind.

It starts with those things.

I met Mark, the first guy in this story, because he was going through a difficult time. I just sent a note on FB. And now we are soul mates. 

I met the other guy, also named Mark, because we were shaving next to one another at the gym, and I said, "Hey,"I'm Ric."

That's how profound friendships start. Say, "Hi."

That's how easy compassion is. But it is spectacular. And terrifying. And wonderful.

Allowing Change

One of the most important and useful skills one can gain in life is the ability to change (grow) in harmony with one's life situations. Allow dissonance to guide us to resolution. That is how the most beautiful music is written. Tension is built through extended harmonic modulations that create interest, but eventually resolve.

When being confronted with change, it can be helpful to remember that we're all teachers. When we encounter difficulties--uninvited change--we think, "how would I support my best friend, my brother, if they encountered this?" We then role model.

Today, when you face difficulty, ask yourself, "How would I support my best friend in this situation? Then be your own best friend.

Simplifying

Just over two years ago, John and I stumbled upon a chalet for sale in Canadian Lakes, Michigan. We were familiar with the area, as a colleague has a home near there and had hosted us for parties.

Canadian Lakes is a set of interlocking lakes sprinkled with chalets and other lake homes. Some homes are right on the water and others are a few minutes' walk away. Some are elegant and remarkably spacious and others more quaint. The one we found is in the middle. 

Marilyn, the owner had, along with her husband, Royal, built and enjoyed their chalet for many summers.  After they last packed up for the season--leaving everything as though they would come back the next summer--Royal died. Marilyn, now a widow decided to sell the chalet, fully furnished. We bought it for next to nothing, furnished and all.

We then entered a period of time where we looked forward to long weekends on Canadian Lakes, followed by the work week in Grand Rapids where we maintained our very large home. Over time, the balance between pool, lawn, and house in GR and deck, grill, and lake in Canadian Lakes became near impossible.

We simply had too much stuff.

So we sold the house in Grand Rapids. Well, it's pending.

We will downsize our possessions (look for an estate sale very soon) and reconcile our belongings so that we have what we need to live comfortably on Canadian Lakes. In two to three years, we will buy a simple condo in Grand Rapids.

We are pre-retiring.

We will continue to work (likely forever), but focus more on relationships and experiences and less on maintenance of stuff.

Good Art is Moving

ArtPrize 2014 has not officially begun and already there are protests about some installations. Silohuettes of armed gunpersons are atop the Urban Institute for Contemporary Arts (UICA). Some are calling them "snipers." They look the same to me as the Secret Service Officers who patrolled our few tall buildings when then Senator Obama campaigned here...or when back in the 1980s while I was living in Macon, GA, officers held guns atop buildings when Ronald Reagan spoke. In both cases, I was very aware of them and respected their authority.

I did not know that they were Secret Service agents. They did not show ID. I just assumed and believed the media.

But this post is not about the media, nor the Secret Service. It's about the purpose of art.

The purpose of art is to make us uncomfortable. To re-think, reconsider, or feel differently.

Art provokes.

Art is music, literature, visual media, experiential, staged and spontaneous.

Art happens to me when:

• I was 16 and heard the cadenza in the first movement of the Prokofiev 2nd Piano Concerto and worried that the pianist might die from passion and effort (he didn't).
• I hear an overture of a Broadway musical performed exquisitely and think of the passion of the composer, because becoming a composer of musical theatre is nearly suicidal, at least in terms of making a living.
• I hear Kurt Elling sing the words of Michigan poet, Theodore Roethke.
• I see a person help another person, especially if that offering of hand is spontaneous.
• My heart opens to love of a friend.
• My heart breaks...because of loss or sudden, unexpected change.
• I walk through the forest and see how many shades of green there are in nature.
• I have a rough paddle down a seemingly calm river and friends and strangers offer advice and helping hands. And an elderly gentleman picks me up while hitchhiking back to my truck.
• I arrange things nicely in our pop-up camper.
• When I watch the news and see stories of how humanity is sacrificed for power.
• I become so angry with the world that I weep.
• I regain my faith in the present.
  

I hope that as a community, we can reconsider art. That it's powerful and can make us grow through being startled, uncomfortable, tearful, joyful, and gleeful.

A poem for Michael

Long Point's apparitional
this warm spring morning,
the strand a blur of sandy light,

and the square white
of the lighthouse-separated from us
by the bay's ultramarine

as if it were nowhere
we could ever go-gleams
like a tower's ghost, hazing

into the rinsed blue of March,
our last outpost in the huge
indetermination of sea.

It seems cheerful enough,
in the strengthening sunlight,
fixed point accompanying our walk

along the shore. Sometimes I think
it's the where-we-will be,
only not yet, like some visible outcropping

of the afterlife. In the dark
its deeper invitations emerge:
green witness at night's end,

flickering margin of horizon,
marker of safety and limit.
but limitless, the way it calls us,

and where it seems to want us
to come, And so I invite it
into the poem, to speak,

and the lighthouse says:
Here is the world you asked for,
gorgeous and opportune,

here is nine o'clock, harbor-wide,
and a glinting code: promise and warning.
The morning's the size of heaven.

What will you do with it? 

Mark Doty 

The Uplifting Presence of Pain

"Some feelings hold important messages, and we need to respond and address the conditions from which they arise. Equally often, feeling states are simply present, the atmosphere in which we live. Even when they are strong, we don't need to suppress them, nor grasp and identify with them. Through all these permutations, we don't have to worry: no emotion is final."

Jack Kornfield, The Wise Heart: A Guide to the Universal Teaching of Buddhist Psychology. 

When I was learning to play the piano (and I still am), my two most important teachers each taught me the same thing, although they referenced and described it differently.

Louise Barfield, my muse and most wonderful friend and teacher of my youth always taught us to lean into the keys. "No skimming! No matter the tempo, you must play to the bottom of each key. That was the path to having a rich, textured tone. 

Lawrence Campbell, my stern, witty college music professor preached the message of proprioception. This neurological approach takes the stance that one learns from being in deep contact with where the body is at each moment. That noticing where the pressure is, where the fingers are, where the rhythm of the arms' movement...where the breathing occurs...all lead to a more present and centered performance. 

Both of these very important lessons guide me today. Not just as I learn a Rachmaninoff prelude, but also as I experience growth. 

Growth...is always uncomfortable. There are moments of joy, peak moments when a scene or vignette from life is completed...a pausable moment to experience an accomplishment. But, by in large, growth is uncomfortable; growth happens on hills.

But being fully present for growth brings joy and aura to one's life. "Ah, here I am in the middle of this expansion...this building of emotional muscle...this breathtaking change of plans in my life...now, at this moment I get to see how well I can go with change...with growth."

When dealing with injury and recovery, this ability to "not skim,' to "play to the bottom of the key," to "be in deep contact with the body" is most important. Noticing where one's breath is, where one feels the stretch and tension of challenging mending bones and healing muscles to have confidence in their miraculousness...there is growth. Or as Norm Fisher might refer to as the "embryo of compassion."

When one is offered up the experience to heal, rejuvenation is the unexpected and often uninvited gift. "Ah, here you are...my chance to come back stronger, different, with more adaptability."

Heal deeply. Own the pain, the process, the moment-by-moment opportunities to learn to move differently, perhaps more slowly one day and then a little faster the next.

Stay in contact with the pain. Make it your partner; your teacher.

Through pain, by breathing, and with patience, one renews.

And each moment is one of rebirth.

 

Ten Things About Me

It's my birthday, so I'm indulging a little bit with this post about me. From the silly to the candid, here are 10 things about me that you might ( or might not) know.

1. I was adopted at birth. It was not really through an agency, but more through word of mouth among my mother, a doctor, and a woman who had conceived me. It was made legal after the fact. I have immense respect for my biological mother and no desire to find her or my alleged 5 siblings. But, of course, I'm curious about all of them.

2. Early in life I was very ill, mostly due to very severe allergies and asthma. I stopped breathing twice and had to be revived. Because of my allergies, I had a very private and subdued childhood (think, Boy in the Plastic Bubble). During that time I read every book I could find and taught myself to read music and play the piano.

3. From the time I was four, I have been described as "aloof." I don't perceive myself as aloof (which infers being unfriendly), but I am very shy and socially insecure.

4. Throughout my life, all of my best friends have been just slightly older than me. Only in midlife did I begin to have close relationships with people my age or younger.

5. Because I wasn't socialized with other children (see #2), I have great difficulty relating to any child who is younger than 15. When, on the rare occasion that a child takes a liking to me, I am incredibly awkward.

6. I have loved learning, teaching, and all things educational since I was very young. I ALWAYS stayed after class...from at least 4th grade on...to talk to anyone. Custodians, bus drivers, playground supervisors, teachers....anyone who was around...I never wanted to leave any school setting.

7. My first job was at a community college. I was a rehearsal pianist for L'il Abner at John A. Logan College in 1979, and later for Man of La Mancha. I still have the most fond memories of that period of my life and am grateful for being in touch with those lovely friends who shared that time with me.

8. Despite loving learning and education, I was a clumsy college student. The experience of stumbling, getting up, stumbling bigger, getting up, and stumbling again...created the foundation for my adult life which is committed to optimism, resiliency, and hope.

9. I have deep friendships. I take each relationship very seriously. I was once taught that a true hug is one that is close enough and lasts long enough that each person becomes one for just a moment due to allowing two heart beats  to establish one rhythm. I believe and practice that. If you and I are friends, we hug with great comfort.

10. I love aging. I love my partner, my pets (those here and those who have transcended), my work, and my friends. When I entered my later 40s I began to realize the beauty of nature and the poignancy of urban life; I love that complex blend. My days are now touched by sunrises, trails, time at the YMCA with amazing friends; late afternoons at St. George's Hall; time at Founders Brewing Company; making meals at my home for John while the dogs vie for lap time and perhaps a nibble of potato; camping and biking trips with  great friends like Bryan and Jeff that are made possible by the generosity of Dave and Ed. Actually, I'm just happy that my life is filled with so many lessons and gifts.

Two Soups for You!

My good friend, Margaret introduced me to this soup. Beach Bar Tomato Soup is attributed to the Beach Bar located in Clark Lake MI. The recipe is not difficult to find online. Mine is slightly different from others. The soup is amazingly simple (which is always a sign of a great soup recipe).

Ingredients for 8-10 servings:
2 26 oz. cans condensed tomato soup
1 8 oz. package cream cheese (I substitute American neufchatel)
1 26.46 oz (750 grams) Dei Fratelli Truly Rustic Cut Tomatoes, with juice
About 3/4-1 quart half and half
1-4 clove(s) of garlic
1/2 stick of sweet, unsalted butter, sliced into pats
Shredded mozzarella cheese
Croutons

Directions:

1. In a medium-sized crock pot, rub the garlic glove all around the bottom and sides. Use as much or a little garlic as you choose.
2.  Pour in the cans of soup.
3. Add the package of cream cheese or American neufchatel
4. Add the rustic cut tomatoes with their juice
5. Add the half and half
6. Add the butter pats

Using an immersion blender, blend all the ingredients.
Cook on high for 4 hours, allowing the crock pot to switch to warm.

Serving:
Ladle into soup bowls that you've warmed
Top with shredded mozzarella and a few croutons


When John and I first moved to Detroit, he was fortunate enough to have a secretary, Fran. Fran was a wonderful Polish woman who lived with her family in Hamtramck, a lovely Polish city near Detroit. Fran used to make us all sorts of great and authentic Polish dishes. Fast forward to 2011 when Jeff and I began to frequent the Westsider Cafe, a delicious Polish diner owned by a woman named Fran! A different Fran, but nonetheless, a superb cook.

This recipe belongs to neither Fran, but is inspired by both their versions of what is now my favorite soup. There are many very good recipes for this soup, so feel free to do a little research and create your own favorite version!

Ingredients for 10 servings:
1-2 tbsp extra virgin olive oil
1 shallot, diced
6 cups vegetable broth
4 large cold-packed dill pickles in sea salt, shredded (if possible, use a Cuisinart, cause pickles are hard as heck to shred by hand [at least for me!])
3/4 cup pickle juice saved from the pickle jar
5 small, unpeeled, thinly sliced russet potatoes ( I prefer the potatoes julienned, but it's really up to you--just as long as the pieces are uniform in size)
3 tbsp cornstarch
1/2 cup milk
1/2 cup heavy cream
2 tbsp soft, sweet, unsalted butter
2 tbsp diced, fresh dill
cayenne pepper to taste (1-2 tsps.)
juice from one small to medium-sized lemon

Directions:

1. In a large Dutch oven, saute shallot in olive oil until just translucent, about 2 minutes.
2. Add grated pickles and potatoes and let them combine, for about 2 minutes.
3. Add stock and pickle juice. 
4. Bring to a boil, reduce heat to a simmer, cover the pot and continue simmering until the potatoes are soft, about 12-15 minutes.
5. Combine milk and flour, mixing thoroughly so as to get rid of any lumps.
6. Add milk and flour mixture to the broth with a slow, but steady stir. 
7. Add the butter and heavy cream.
8. Add the cayenne pepper to taste.
9. Bring just to a boil and remove from the heat.

Serving:
Ladle into warmed bowls and top with fresh dill, a dollop of sour cream, and a grind of black pepper.

Ten Things I Think About: Depression

A walk on the West Bay, Traverse City, Michigan.

1. Depression almost always goes away. It arrives uninvited and will overstay its visit, but in time it will make its way out the door.

2. Depression can always come back. It is a chronic condition. Once you've been diagnosed with depression, it is likely to come and go throughout your lifespan.

3. It is beneficial to make friends with your depression. It's going to be there, so get to know what in your life triggers it; know its early symptoms and get ready for its bothersome visit.

4. Avoid doing anything that feeds it. Alcohol, giving in to staying in bed or on the couch, obsessing, isolating...all of these behaviors make depression stronger and weaken your spirit.

5. Get up and get out! Get out of bed, get off the couch,  get out of the recliner and take a walk; go for a run--do anything, but do something.

6. Talk, write, draw, paint--do something creative. Clean a closet, wash your car...start a project. Depression hates activity.

7. Do healthy things that activate endorphins. A good cardio workout changes your brain chemistry...spin class, a good run, even sex...do something that makes you sustain some good heavy breathing for at least 15 minutes.

8. Give your depression a name. Remind yourself that it's a condition, an unwelcome visitor. Don't become at one with your depression. That can easily turn into self-blame, which feeds depression. Depression is not something that you choose, nor something that you deserve. It's just a big bothersome fly that landed on you. It will go away. Talk to it.

9. Talk about it. Don't isolate and get seduced into being ashamed about it.  Nearly 1 in 10 people in the United States experience depression each year.

10. See a therapist, a rabbi, priest, or a good supportive friend. Set up a regular time to check in with someone--at least once--but preferably two or three times per week. Depression hates it when you talk about it.

Michigan Campfire Mac & Cheese

 A shot taken from the western most lookout point behind our campsite.

I love macaroni and cheese and have several very good, but very complicated recipes for it. During a recent camping trip, I decided to make it as simple and interesting as possible. Here's what I did.

Basic ingredients for 4 servings (this was enough for two guys):

Two cups dried pasta
Four cups of mixed shredded cheese (I like to use two 2-cups bags--one Italian blend and one cheddar)
1/4 stick of butter (I like Land O Lakes with olive oil and sea salt)
Enough spreadable butter for four slices of bread
Salt
Pepper
Nutmeg
Whole milk (about 1/4-1/2 cup)
Rye bread (I like Jewish deli rye)
A perfectly ripe tomato that is cored and thinly sliced
Pam cooking spray

The key to great campfire cooking is having easy access to all your cooking needs. For this recipe you need a hot wood fire that has left you with some hot glowing embers. You then need your kitchen set up:

1. A sturdy table with a table top two-burner stove and a griddle
2. A pot (with a lid) for boiling the pasta
3. A Dutch oven big enough to hold the mac and cheese and that you can put into hot embers (I used a Le Creuset from home, which took a lot of clean up and was not appreciated by my non-camping partner...so think through your choice carefully!)
4. A small prep area, big enough to place a Dutch oven and all your food ingredients side by side
5. A butter knife, a Teflon spatula, a large wooden or plastic spoon or spatula for mixing the mac and cheese
6. A small cutting board
7. A clean up basin large enough to hold the water from the pasta pot

First, I want no leftovers when I'm camping. The goals is to bring only food that will be eaten and bring back only jarred or packaged staples (like olives, cherries, salt & pepper, etc). So, pack as much dried pasta (I used penne) as you need servings. For two of us, I took four servings or about 2 cups.

Using the two-burner stove, boil the pasta according to package directions. Typically, you need about 9 minutes of solid boiling time for basic pasta. Add salt to the water, but not oil (that is a myth--you want the water to be in contact with the pasta--so skip the oil or butter in water).

While the pasta is boiling, prep the cheese mixture.

But first, prep the Dutch oven (there are a lot of variations on this, but in general it needs to be dry, the interior rubbed with vegetable oil and then sprayed with Pam).

In the prepped Dutch oven, mix the shredded cheeses, add salt and pepper to taste (I advise heavy pepper with light salt, since the cheese will add plenty of punch), a generous dash of nutmeg, and about 1/4 cup of milk. Remember, you can add a little more, so don't make it too soupy from the beginning. Mix all that together evenly.

Check your embers and make a level spot in the fire to set the Dutch oven.

On a hot griddle, place four slices of buttered-on-both-sides Jewish rye bread. You are making croutons, by first making toast. Toast each slice on both sides, using the Teflon spatula to flip. Once the toast is ready, use the cutting board to cube the stacked slices.

Drain the pasta, but hold back some of the starchy water.

Add the cooked pasta to the cheese mixture, stirring to combine evenly.

Check for texture...add a little more milk or some of the hot starchy pasta water depending on what you like. There is no right or wrong way...just make it look like you think it should!

Top the mac and cheese with the rye croutons and then the sliced tomatoes. I add a little salt and pepper on top.

Place the lid on the Dutch oven and set the whole thing on the coals.

Let it bake (this is a great time to make a Manhattan and sip it...you and your camping partner/sous chef have earned it!).

The mac and cheese will bake nicely in about 10-15 minutes, depending on how hot your embers are.

Dish it up and enjoy!

Simple Crustless Spinach Quiche Mini Loaves

March: #photoaday 2: Something I Made

One of my resolutions this year was to spend less dining out for breakfast. I almost always am out for an early morning run and then am hungry. I've taken to trying to take interesting, non-processed breakfast to the YMCA a few times a week. There's a toaster and microwave, so, with planning, it's not that difficult. And I'm saving money!



Try this one out. The prep time is about 20 minutes, with cook time of 30. Ten minutes to cool. So, in an hour in the evening, you have 5 breakfast servings. Grab a couple slices of bread for toast or a bagel and you're set.

Ingredients:

Hefty tablespoon of olive oil
1 medium sweet onion, chopped
10 ozs of frozen spinach, thawed
2 cups shredded cheese (any white cheese will work--swiss, provolone, an Italian mix...go for convenience)
1 cup shredded Parmegiano Reggiano or other great hard Italian cheese.
5 medium eggs
1 bunch of basil, chopped
salt
pepper

Add ons:
Lemon olive oil or fresh squeezed lemon juice
Vermouth

Directions
Preheat oven to 350
Spray 5 3 x 5 mini loaf pans with Pam

Douse a hot non-stick skillet with olive oil
Saute chopped onion until translucent, 4-7 minutes
Add a little Kosher salt to bring out some of the moisture, then add the spinach. I don't go to a lot of bother to drain the spinach. Let it steam. The heat will take care of the moisture.

While all of that is happening, beat five eggs in a large mixing bowl.
Add the cheeses and blend well.
Add the basil and blend again.
Add a few grinds of salt and more of pepper (you could add red pepper flakes, if you want just a little bite).

Go back and tend to your spinach, onion, and olive oil sauté. Once most of the moisture has steamed off, add a splash of lemon olive oil OR the fresh squeezed lemon juice. Stir. Then crank up the heat and add a douse of vermouth. Immediatley turn the heat down and let the flavors come together and moisture steam off. Once most of the moisture is gone, take off the heat and let cool for 7-10 minutes.

Go have a beer or martini.

Once the spinach mixture has cooled (so you don't scramble the egg mixture), mix everything together.

Spoon into the loaf pans. I think each pan should hold about 1 1/2 cups of mixture.

Bake at 350 for 30 minutes or until set.

Take out of the oven and let cool for about ten minutes.

Enjoy.

Bayshore Marathon Training Update, etc.

The riverwalk around the Grand River, where I regularly run in the very early morning hours.

1. Bayshore Marathon Training Update: We completed our goal of 20 miles this week, including our (relatively short) 6-mile long run. The weather fully cooperated, with unseasonably warm temps in Grand Rapids. It did, however rain on Friday, so we opted to run indoors at the Y. One mile on the track, two miles on the treadmill, another mile on the track, and then about 5 minutes of tossing a medium weight medicine ball back on forth while we steadied (attempted to steady) ourselves on BOSU. Legs feel good, although I can already tell the difference that running 5-days in a row makes. And, we of course did two spin classes on Monday. 
2. Eating better! Rather than spending money at local diners every morning, I'm limiting myself to two dining out breakfasts per week. The other days, we brought breakfast to the Y. Bananas, yogurt, oatmeal, chocolate milk, Babybel, and of course coffee.
3. Making modest progress on my reading list. A finished book is promised by midweek!
4. Credit cards continue to be crushed. Cash only, please.

Other stuff:
I attended the Living Well health expo at DeVos Place. The highlight was hearing and seeing Marathon Don Kern, who inspired us all with his stories. He ended by saying, "Amazing is part of every person." Left me teary and grateful!

So...what are you grateful for? What were your accomplishments? Whom did you inspire this week?

New Year's Day 2013: A Look Back at 2012 and Some Goals for this Year

Really terrific things, happenings, and memories:

1. I ran several really great races. Great, not because I'm so fast, but great because I had so much fun.
   The Heart & Sole 5K (26:43)
   The Irish Jig 5K (26:21)
   The Riverbank Run 25K (2:33:58)
   The Chicago Monster Dash Half Marathon (2:21:24)
   and yesterday, the Wolverine Resolution Run 4-Miler (36:30).
2. I joined St. George's, a Polish hall here in Grand Rapids. The beer is cold and cheap and the members, warm and fun. What could be better?
3. We celebrated Art's birthday on the West Side. Breakfast at the Westsider and dinner at the Hall (Barb's Burgers...terrific!).
4. I got a tattoo for my birthday and had the time of my life. Most of which cannot be fully documented.
5. John and I celebrated 19 years together!
6. Jeff treated me and John to Jeffrey Kahane, which was one of the finest recitals I've ever heard. That was a special evening.
7. I spent most of the early part of the year training for the Riverbank Run. Every mile of training left me with cherished memories of the beauty of Grand Rapids, the importance of friendship, and a fuller commitment to being healthy.
8. I discovered a deep love and respect to being outdoors. Who knows where this came from?? I went camping twice--once in Pentwater, MI (thanks to Ed and Dave!) and once in Empire, MI. Two of the most beautiful and inspiring trips I've ever taken.
9. I learned to kayak!
10. I started hiking. Which I love, too.
11. I was able to hire a Director for one of my core departments at GRCC! And he's terrific.
12. Jeff and I were able to make a destination run work! A weekend in Chicago WITH a visit from Bryan, cookies and kisses from Breisa, AND more fun than two middle-aged men should have.
13. ArtPrize 2012--always spectacular!
14. Jeff, Ryan, and I got to attend the Beer Exhibit at the Grand Rapids Public Museum (I love GR!).
15. I developed a very strong relationship with Founders Brewing! Monday nights, look for me there.
16. I got to spend the most terrific weekend with the Connelly's, while Bryan rode the Iceman Cometh!
17. I logged over 1,000 miles of running.
18. My mother treated us to a holiday visit (love you, Mom!).

So, as they say in journalism, "here's what we're working on for 2013

1. I'll work on the book list from last year! Read at least one book per month.
2. Hiking. My new adventure. I'm going at least twice a month.
3. Crush credit cards. I hate them.
4. Finish my first full marathon. Training starts January 6. Look for regular updates.

What are YOU up to?

Merry Christmas, from me and Eddie!

“Dwell on the beauty of life. Watch the stars, and see yourself running with them.” 

Marcus Aurelius

18 Ways to Put Stress in its Place

In the arms of friendship, stress is forgotten.

1.     Remember the compassion within your heart. Take time to write a thank you note to someone just for being them. Surprise a friend with your friendship.

2.     Learn something new today. A poem, a song; learn a dance step or a card trick. Stress is reduced when our minds rejoice in their ability to learn.

3.     Be creative today. Paint, journal, blog, plant something. Make a sandwich.

4.     Get physical. Exercise of any level helps blood move and awakens our senses. Do what you can—a little or a lot. Tap your fingers to music—anything. Love your body and its abilities.

5.     Make a list of heroes. Who in your life has made a difference? How did you grow because of your relationship with them? Were they a teacher? A member of the clergy? A co-worker? Maybe you have many! Write all of their names down and celebrate your relationships.

6.     Feel. Stress often comes about due to our tendencies to shove difficult feelings aside. But feelings don’t go away. They might hide in your stomach, your neck and shoulders, your head. Feelings are a part of our life. Make friends with all of them. Say, “Hello, sadness. I see you’ve come by for a visit. What shall we talk about…well, it’s time for you to go now.”

7.     Watch a comedy. Laughing releases all kinds of great endorphins, chemicals, and energy. Watch cartoons (the really good classic ones!). Or an episode of your favorite old sitcom like Seinfeld or something.

8.     Meditate, pray, or take a trip into nature. Remember that your life is part of an immense and wondrous world. Listen to your inner spirit; listen to your breath. Be quiet and still. Count ants or pine trees or stars. Be thrilled at the world.

9.     Let go of something that has led to stress. A memory of anger, hurt, or sadness. Write it a good-bye note and be done with it. Liberate yourself from one thing that has been lingering.

10.  Clean a messy garage or junk drawer. Put something in order. Throw away useless papers or other items. Tidy up!

11.  Donate something today. Your time, or ability to fix a bike or make chili. Bring joy to someone’s life. Give someone a smile. Open the door for someone you don’t know.

12.  Start a book or see a movie that you’ve been thinking about. It might be a book or film that you’ve seen before—a favorite—or you might take a gamble on something new. Make learning something new an adventure!

13.  Write the title of your autobiography. What would the story of your life be called? Then outline the names of the book’s chapters. What would Chapter 1 be? Chapter 2? What Chapter are you in now? What will be next? It’s YOUR story, so make it anything you want it to be!

14.  Read or write some long overdue greeting cards. Write a thank you note.

15.  Call an old friend. Just say, “Hi! I was just thinking about you.” Bring a conversation of friendship to someone. Oftentimes, giving someone something relieves stress. Stress, our new friend, has to make room for our other friend, Generosity.

16.  Go to the Grand Rapids Public Museum, Art Museum, Frederick Meijer Gardens, or some other place where you can see great art. Be blown away by creativity. Have fun; people watch!

17.  Go to one of the malls  or a park and watch kids play.  Watching children reminds us of how miraculous life is.

18.  Set some goals. Maybe just one for today, maybe for the week or for the year. Remember that your life is a journey. Plan a route. All kinds of obstacles may come your way (that happens to everyone), but always have a plan!