2009 in 2 Hours

Give me two hours and I'll give you the best songs of 2009.

Alphabetically by Artist

1. Band of Skulls – I Know What I Am
A bluesy/rock lesson in rhyme. Album – Baby Doll Face Honey.

2. The Big Pink – Dominoes
So freaking catchy. This is my favorite track off their self-produced debut album A Brief History of Love.

3. Billy Boy on Poison – On My Way
Lo-fi wonderfulness with some great chunka-chunka guitar. This was one free iTunes Single of the Week that did not disappoint. I just heard it used on a Dayquil/Nyquil commercial, too.

4. Cage the Elephant – Ain’t No Rest for the Wicked
Just good garage-rock storytelling from the self-titled debut released this spring. Loving the slide guitar. Also check out Back Against the Wall.

5. Cascada – Evacuate the Dancefloor
Guilty Pleasure Pop Song of the Year.

6. Dirty Projectors – No Intention
Good lord, the first time I heard this song. The harmonies blew my mind. And the classical guitar? Forget it. Check out this live performance on Sirius XMU : http://www.youtube.com/watch?v=WXjtDwJGeDI. Other gems from Bitte Orca? Cannibal Resource, Stillness is the Move, and Two Doves.

7. Doves – Kingdom of Rust
This melancholy tune has cello and violin for an orchestral melody that makes me want to break and run. I also like the 10:03. Album – Kingdom of Rust.

8. Edward Sharp and the Magnetic Zeros – Home
On Letterman : http://www.youtube.com/watch?v=Qb9jY8yAxgs. I love the talky part in the middle, “Jade … Alexander …”. This one makes my heart hurt for home. Serious times.

9. Franz Ferdinand – No You Girls
Freaking LOVE this video : http://www.youtube.com/watch?v=j-5L5McaBAY. Also check out Ulysses and Lucid Dreams. Album – Tonight: Franz Ferdinand.

10. The Gaslight Anthem – Old White Lincoln
New to Me Song of the Year. Their album The ’59 Sound dropped August 2008. Where the hell was I? Reminds me a lot of Springsteen, and I’m ok with that. Also check out Great Expectations. Roll the top back, pull your baby close, and settle in for a long highway drive.

11. The Harlem Shakes – Strictly Game
Sing along with me now, “Make a little money. Take a lot of shit. Feel real bad and get over it. This will be a better year.” Album – Technicolor Health.

12. The Heavy - Sixteen
From the album The House That Dirt Built. All the advice your older brother and friends tried to give you about that douche-bag you were sooo in love with in middle school but you were too much of a know-it-all punk teenager to listen. Also try How You Like Me Now. And if you haven’t already, go back to their 2008 album Great Vengeance and Furious Fire and get Colleen and That Kind of Man. You won’t be disappointed.

13. Imogen Heap – First Train Home
Another song that got me longing for home. Such beautifully rich and textured electro. The other must have is Aha! Album – Ellipse.

14. Islands – Switched On
Quirky and totally fun. Great harmonies and lyrics. Album – Vapours.

15. Karen O. and The Kids – All is Love
From the Where the Wild Things Are OST. She’s up for a Grammy for this song.

16. The Limousines – Very Busy People (Single)
There is a time and place for everything. It’s called college.

17. Matisyahu – One Day
Poignant. Positive. Policitcal without beating you over the head with it. I was so stoked when I heard this on a commercial for the 2010 Winter Olympics in Vancouver the other day. Album – Light (Deluxe Version).

18. Matt & Kim – Daylight
Such a creative video : http://www.youtube.com/watch?v=WgBeu3FVi60. Just. Plain. Fun. Get Good Ol’ Fashion Nightmare, too. Album – Grand.

19. Muse – Uprising
Rock Opera Anthem of the Year. “If you could flick a switch and open your third eye, you’d see that we should never be afraid to die.” The last minute of this song makes me feel like I could conquer the world. Album – The Resistance.

20. The Pains of Being Pure at Heart – Young Adult Friction
This is my favorite song off their self-titled debut album. A total throw back to the indie-pop of the 80s.

21. Passion Pit – The Reeling
Indie-rock meets disco. And I love disco. Album – Manners.

22. Phoenix – Lisztomania
I’m pretty sure the YouTube Brat-Pack Mashup (http://www.youtube.com/watch?v=qtRQsCgYmtc) sealed the deal on this song for me. Now, I can’t listen to it without dancing like Molly Ringwald in The Breakfast Club. Album – Wolfgang Amedeus Phoenix. My other faves off this album are 1901 and Love Like a Sunset Pt. I.

23. The Raveonettes – Last Dance
I don’t really like much of their stuff (Too much reverb on the vocals and distortion on the guitars …), but this one really stuck with me. Album – In and Out of Control.

24. Regina Spektor – Folding Chair
Total summer awesomeness. I admit that her dolphin noises are a bit weird, but I’ll live. Album – Far.

25. She Wants Revenge – All Wound Up
I love this sound. It is so very different from any of their other stuff. Off their Up and Down EP.

26. Shiny Toy Guns – Major Tom
Cover Song of the Year. Used in the 2010 Lincoln MKZ commercial : http://www.youtube.com/watch?v=YvDX5qGN1J0.

27. Vampire Weekend – Cousins
Killer video : http://www.youtube.com/watch?v=1e0u11rgd9Q. This single (as well as Horchata) was released early in anticipation of the new album, Contra. It drops in the states January 12, 2010.

28. The Very Best (feat. Ezra Koenig) – Warm Heart of Africa
World pop alternative indie-rock awesomeness. Is there anything Ezra Koenig can’t do?

29. White Rabbits – Percussion Gun
How much do I love the drums in this song? 11. Album – It’s Frightening.

30. Wolf Mother – New Moon Rising
I have one question. Do you wanna ROCK?! Album – Cosmic Egg.

31. Yeah Yeah Yeahs – Zero
This one builds and builds until the drums, guitar, vocals are all mixed up together and screaming at the end. “Was it the cure?” Other must-haves include Heads Will Roll and Dull Life. Album – It’s Blitz!

32. Yeasayer – Ambling Alp
I remember hearing about how this was *the band to watch in 2009. I do love the full eletro sound and his crystal clear vocals in this song. Off the Abling Alp EP. The new album Odd Blood drops February 9, 2010.

The Yay! New Floors! Party Menu

Alex and I recently hosted a party in which several of our friends made some spectacular dishes. The recipes follow.

***
Samuel Adams Sharp Cheddar Fondue

24 oz (6 c) sharp cheddar cheese, shredded
2.5 tbs cornstarch
½ tsp spicy mustard
1 oz shallot
1 tsp olive oil
2.5 cups Samuel Adams Boston Lager beer
3-5 Fuji or Granny Smith apples, diced and tossed with 2 tbs lemon juice

1. Place cheese in mixing bowl. Toss with cornstarch.
2. Heat oil on setting 5.5. Cook shallot until golden, about 1 minute.
3. Add beer and bring to boil.
4. Reduce setting to 3.5. Stir in cheese mix one handful at a time while stirring.
5. Serve at setting 3.

***
Erin's Cranberry Goat Cheese Log

¼ oz package of gelatin
¼ cup water
12 oz package fresh cranberries, pureed
½ tsp cinnamon
½ cup sugar
¼ cup cranberry juice
¼ cup Chambord Liqueur
16 oz goat cheese log
1 cup chopped walnuts

1. In a small glass combine gelatin and water. Set aside.
2. In a saucepan over medium heat, combine pureed cranberries through liqueur. Bring to a boil and cook for 10 minutes. Add gelatin and stir until very thick.
3. Remove from heat and place saucepan in a large ice bath to cool.
4. Once cranberry mixture has cooled, lay an 18 inch sheet of plastic wrap on the counter. Spoon ½ cup onto plastic wrap. Lay goat cheese on top and cover with remaining mixture and walnuts.
5. Gently wrap-up log in plastic. Twist ends. Freeze about 30 minutes to allow cranberry mixture to set.
6. Remove from freezer and serve with toasted pita or soft crackers.

***
Michael's Giant Ginger Cookies

COOKIES
4 ½ cups all purpose flour
4 tsp ground ginger
2 tsp baking soda
1 ½ tsp ground cinnamon
1 tsp ground cloves
¼ tsp salt
1 ½ cups shortening
2 cups sugar
2 eggs
½ cup molasses
¾ cup sugar

1. Mix together in same bowl: flour, ginger, baking soda, cinnamon, cloves, and salt. In a large mixing bowl beat shortening on low speed for 30 seconds. Add the 2 cups of sugar. Beat until combined. Beat in eggs and molasses. Beat in as much of the flour mixture as you can with the mixer. Stir in any remaining flour mixture by hand. (NOTE: I use a heavy duty Kitchen Aid mixer and it can handle everything without stirring anything by hand.)

2. Shape dough into 2-inch balls, or the same amount that fits in a 1/4 cup measure.
3. Roll balls in the 3/4 cup sugar until coated. Place 2 1/2 inches apart on an ungreased cookie sheet. (NOTE: I use a Silpat silicone cookie sheet liner and there is almost no mess to clean up. Find one at Williams-Sonoma or most specialty cooking stores, if you like.)
4. Flatten balls *slightly* once on cookie sheet.

HEAT: oven, 350 degrees.
TIME: 11-13 minutes or until bottoms are lightly browned and tops are puffed. DO NOT OVERBAKE!!! It is better to be a little under-done than over done. Cool on cookie sheet for approximately 2 minutes and then transfer to a wire rack to cool.

LEMON GLAZE
Juice 1-2 lemons
Confectioner's sugar

1. In a bowl whisk together lemon juice and confectioner's sugar until consistency is thick enough to drip slowly (like molasses or heavy syrup) off of the whisk. (NOTE: this can take a lot of confectioner's sugar, nearly the whole box depending on how much lemon juice. Also, if less sugar and more lemon flavor is desired, mix 1/2 tsp of cornstarch (per lemon used) with a small amount of the lemon juice until pasty. Incorporate that mixture to sugar and lemon juice until thicker.)
2. Lightly glaze each cookie with a brush or spoonful after the cookies have cooled.

***
Great-Grandma Vivian’s Oyster Soup

2 bunches green onions, chopped
½ bunch celery, chopped
½ cup parsley, chopped
1 ½ cup seafood broth
2 cloves garlic
32 oz oysters with juice
2 tbs butter
¼ cup flour
3 qrt + 1 cup water
15 shakes of Italian seasoning
¾ cup cooking sherry
Salt and pepper to taste

1. Heat 5 qt pot over medium. Melt butter. Add flour and 1 cup water. Stir until blended.
2. Blender onions through garlic until smooth. Add to pot.
3. Add remaining water, Italian seasoning, and sherry. Stir. Bring to boil. Simmer for 1 hour.
4. Add oysters with juice. Simmer 1 hour.

***
Debbie’s Greek Grilled Shrimp Kabobs

1/3 cup extra-virgin olive oil
2 garlic cloves, minced
2 tbs capers, drained and chopped
2 tbs fresh dill, chopped
1 tbs fresh oregano, chopped
2 tsp finely grated lemon peel
1 tsp salt
½ tsp fresh ground pepper
1 ½ lb large shrimp (16-20 count), shelled and deveined
1 14 oz can artichoke heart, drained and halved
8 cherry tomatoes
1 cup crumbled feta cheese
4-6 skewers

1. In a large bowl, stir together ingredients oil through lemon peel. Toss in shrimp and coat. Cover and refrigerate 2-4 hours.
2. Heat grill.
3. Equally divide chilled shrimp mixture onto skewers. Brush remaining marinade over skewers. Place on grill (Messy! Use aluminum foil over grill!). Cook 3 minutes, turn.
4. Place feta over shrimp. Cook another 3 minutes or until shrimp turn pink and cheese is melty.

***
Cortney’s Mom’s Cajun Sausage & Chicken Gumbo

4 qrts water
½ jar (8 oz) Savoie’s Old Fashioned Roux
Chicken parts – breasts, thighs, legs
1 lb Savoie’s hot Andouille sausage
1 large onion, diced
1 green bell pepper, diced
2 cloves garlic, minced
2 stalks celery, diced
½ cup green onions, chopped
½ cup parsley, chopped
Tony Chachere’s & Tabasco to taste
6-8 cups rice, cooked

1. In a large gumbo pot, brown sausage and vegetables. Remove and set aside.
2. Add chicken to pot and brown. Remove and set aside.
3. Over medium heat, slowly dissolve roux in water 1 spoonful at a time.
4. Add chicken, sausage, and vegetables back to pot. Bring to a boil. Simmer for 2 hours.
5. Add scallions and parsley 15 minutes prior to serving. Season to taste. Serve over rice.

Eggplant Parmesan Casserole

Ingredients
1 1/2 cups Italian-style breadcrumbs
1 cup unbleached white or wheat flour
2 large eggs (use a higher omega-3 brand, if available)
1/2 cup egg substitute
1/3 cup finely grated Romano or Parmesan cheese
2 medium eggplants, tops and bottoms trimmed off & sliced widthwise into 1/4-inch thick slices
Olive oil cooking spray (or canola cooking spray)
26-ounce can or jar spaghetti sauce
1 teaspoon dried oregano
1 1/3 cups shredded part-skim mozzarella, packed

Directions
• Preheat oven broiler. Line two baking sheets with foil and generously coat the foil with cooking spray. Set aside.
• Add breadcrumbs to medium bowl. Add flour to another medium bowl. Add eggs, egg substitute and 1/2 cup of the Romano cheese to a third medium bowl and whisk together to blend well. Arrange the bowls on your kitchen counter in this order: flour, egg mixture, breadcrumbs, then prepared baking sheets.
• Dip each eggplant slice into the flour, then dip into the egg mixture to coat both sides. Then dip it into the breadcrumb mixture to lightly coat both sides. Place on prepared baking sheets, and repeat the process with the remaining eggplant slices. When all the eggplant has been dipped, generously coat their top sides with cooking spray.
• Broil eggplant slices about 6-inches from the heat, watching carefully, until the tops are golden brown (about 3 minutes). Flip slices over, coat with cooking spray, and broil until second side is golden brown (about 2 minutes more). After all the eggplant slices are golden brown, take them out of the oven and turn it down to 375 degrees while you assemble the casserole.
• In a 9 x 9-inch or 2-quart baking dish, spread 1/2 cup marinara over the bottom. Layer one-fourth of the browned eggplant slices to cover the sauce. Top with 2/3 cup of marinara, 1/4 teaspoon oregano, and 1/3 cup mozzarella. Repeat these layers three more times. (If you only have enough eggplant for two more layers, that's perfectly fine).
• Spray one side of a sheet of foil with cooking spray, and cover the casserole with the spray-coated side touching the food (this keeps the cheese from sticking to the foil). Bake for 35 to 40 minutes. Let cool a few minutes. Serve hot.

Yield: 6 servings.
Per serving: 345 calories, 19 g protein, 35 g carbohydrate, 13 g fat, 4.5 g saturated fat, 93 mg cholesterol, 5 g fiber, 1022 mg sodium. Calories from fat: 35%.

Out of the Blue :: Julian Casablancas

"... And the ones that I made pay were never the ones who deserved it. And the ones who deserved it, they'll never understand it ..."

Out of the Blue
Julian Casablancas
Phrazes for the Young

The Elegance of the Hedgehog

by: Muriel Barbery

p.169

"There's so much humanity in a love of trees, so much nostalgia for our first sense of wonder, so much power in just feeling our own insignificance when we are surrounded by nature ... just thinking about trees and their indifferent majesty and our love for them teaches us how ridiculous we are - vile parasites squirming on the surface of the earth - and at the same time how deserving of life we can be, when we can honor this beauty that owes us nothing."

Chicken & Pinto Bean Nachos

If you know anything about me, you know how much I love food. And one of my favorite foods is nachos. This is a great recipe.

Ingredients:
Meat -
18oz container Chi-chi's Shredded Chicken for Tacos

Beans -
1 can chipotle chilies in adobe sauce
2 tbs water
2 tsp lime juice
1 tsp chili powder
1/4 tsp salt
2 15oz cans pinto beans, rinsed and drained
4 slices bacon, cooked and crumbled

Topping -
1 15oz can diced tomatoes
1 diced avocado
1/3 c diced sweet onion
2 tbs lime juice
1 tbs olive oil
1/4 tsp salt

More -
8 oz tortilla chips
2 c shredded cheddar cheese
1/4 c chopped fresh cilantro
Jalapenos, sliced as needed
Sour cream, to taste

Directions
1. Heat chicken as directed on package.
2. For beans, remove 2 chipotle chilies and 1 tbs sauce from can. Keep remaining chilies and sauce for some other time. Drop chilies through food chute with processor on; pulse until coarsely chopped. Add water through beans and process until smooth. Stir in bacon.
3. Pre-heat broiler.
4. For topping, combine tomato and next 6 ingredients and toss well to coat.
5. Arrange chips in a single layer in a baking pan. Top evenly with bean mixture, chicken, and cheese. Broil 4 minutes or until cheese is melted.
6. Top evenly with remaining ingredients. Serve immediately.

101 Things That Make Me Happy :: 76-101

76. Climbing into bed after a long day.
77. NOLA Bourbon Street.
78. Puppies.
79. Musuems.
80. Giving.
81. Making.
82. Learning.
83. Teaching.
84. Hot tea with lemon, milk & honey.
85. Tagging sharks.
86. Writing.
87. Talking it out.
88. My pillow.
89. Crawfish boils.
90. Getting organized.
91. Splashing through puddles.
92. Dark chocolate.
93. Poboy from Ole Tyme Grocery.
94. Hugging my grandmother.
95. Swimming pools.
96. Playing tennis with my dad.
97. New tricks.
98. A clean house.
99. A starry night.
100. A blue, cloudless sky.
101. Floating the creek with friends.

101 Things That Make Me Happy :: 51-75

51. Sleeping in on Sundays.
52. PJs.
53. A hot shower.
54. Cooking.
55. A good sale.
56. A nice buzz.
57. Falling asleep on the couch while Alex plays video games.
58. When LSU wins.
59. Driving with the windows down.
60. Ocean sounds.
61. Losing weight.
62. Getting published.
63. Being on the water.
64. Blueberries.
65. Honeysuckle.
66. The smell of Jasmin on the vine.
67. Snowflakes.
68. Sappy commercials.
69. Holding hands.
70. Sand between my toes.
71. French fries.
72. Butterflies.
73. A job well done.
74. The way sunscreen smells.
75. Change.

101 Things That Make Me Happy :: 26-50

26. Low humidity.
27. The perfect accessory.
28. Fridays.
29. Paydays.
30. Vacations.
31. Getting a card in the mail.
32. Dressing up.
33. Singing.
34. Massages.
35. Going to the salon.
36. Lasagna, my favorite food.
37. Long dinners with Alex.
38. A good Pinot Noir.
39. Three day weekends.
40. A good, dark beer.
41. Travel.
42. Hoodies.
43. My kitties : Mako, Moby, Pasta, and yes even Sophia.
44. Beginning.
45. Endings.
46. Taking photos.
47. Weddings.
48. Clean laundry.
49. Matt's margaritas. Los Antojitos on Hwy 98 Panama City, FL.
50. Mornings.

101 Things That Make Me Happy :: 1-25

1. Alex, my boyfriend.
2. Yoga.
3. The way coffee smells.
4. Coming home.
5. Naps.
6. Cookies.
7. SPINNING.
8. Ballet class.
9. Erin, my sister.
10. Lists, and checking things off them.
11. Praise.
12. Gratitude.
13. Laughing.
14. Music.
15. Projects, especially DIY.
16. Sunshine on my skin.
17. Teamwork.
18. Sunrise.
19. Working hard.
20. Kittens.
21. A good book.
22. Camping.
23. Autumn.
24. Being complimented.
25. Giving compliments.

Strength Ride :: 75 min World Domination

**This Ride has been Edited from its Original Version**

1. We Will Become Silhouettes – Postal Service (5:01)
Warm Up

2. One Mo' Time – Drums & Effects (3:00)
2 min – Seated flat – 90-100 rpm – 70%
Maintain resistance. Increase cadence.
1 min – Seated flat – 90-100 rpm – 75%

3. Notion – Kings of Leon (3:00)
+1 gear / 0:15 for 1 min - 4 gears
Push!

4. On My Way – Billy Boy on Poison (2:44)
Make sure enough resistance is added for Sprint.
20 sec – Seated flat – 80-100 rpm – 70%
20 sec – Sprint – 100-110 rpm – 75%
x7

5. God Put a Smile on Your Face – Mark Ronson feat. the Daptone Horns (3:00)
Working Recovery!
Seated flat – 80-100 rpm – 65-70%

6. Under Pressure – Queen & David Bowie (4:04)
1 min – Standing flat – 90-100 rpm – 70%
+2 gears
1 min – Seated climb – 70-80 rpm – 75%
+1 gear
2 min – Seated climb – 70-80 rpm – 80%

7. Beautiful Day – U2 (4:06)
2 min – Seated climb – 70-80 rpm – 80%
+2 gears
2 min – Standing climb – 70-80 rpm – 85%

8. I Like the Way – Bodyrockers (3:30)
Maintain resistance. Decrease cadence.
1:30 – Seated climb – 60-70 rpm – 85%
2 min – RwR – 60-70 rpm – 80-92%

9. Train – Goldfrapp (4:00)
2 min – JoH/10 count – 70-80 rpm – 85-92%
2 min – Seated climb – 60-70 rpm – 80-85%

10. Eye of the Tiger – Survivor (4:00)
2 min – JoH/10 count – 70-80 rpm – 85-92%
2 min – Seated climb – 60-80 rpm – 70%

11. Candy – Bow Wow Wow (2:43)
Working Recovery!
Seated flat – 80-100 rpm – 65-70%

12. Heads Will Roll Remix (4:00) Light Hill
Add gears to find Light Hill resistance. Push!
1:30 – Seated climb – 80 rpm – 80%
1 min – Seated flat – 100-110 rpm – 75%
1:30 – Standing climb – 80 rpm – 85%

13. Around the Bend - The Asteroids Galaxy Tour (3:49)
1 min – RwR – 70-80 rpm
1 min – JoH/10 count – 70-80 rpm
x2
Challenge : +2 gears between sets

14. Crawl – Kings of Leon (4:00) Mod/Heavy Hill
Add gears to find Mod/Heavy Hill resistance. Push!
1:30 – Seated climb – 60-70 rpm – 80%
1 min – Seated flat – 100-110 rpm – 75%
1:30 – Standing climb – 60-70 rpm – 85%

15. Hold On – KT Tunstall (3:00)
Working Recovery!
Seated flat – 80-110 rpm – 70-75%

16. Just Like You Imagined – NiN (3:52)
Add gear to find Mod/Heavy Hill again. Final Push!
Standing climb, Mod/Heavy – 85%

17. Hidden Hand, Hidden Fist - STS9 (6:09)
Cool Down
@2:40 Start stretching on bike.

18. Bad – U2 (6:00)
Stretch Off Bike

Sausage & Clams with Chickpeas in Fideos

Ingredients
12 oz spicy Italian sausage
1 c. onion, diced
2 tbs minced garlic
2 tbs dry white wine
8 c. kale, chopped
1/8 tsp salt
1/4 tsp fresh ground pepper
28 oz fat-free, low sodium chicken broth
16 little clams
1, 15 oz can chickpeas, drained and rinsed
4-6 oz angle hair pasta

Directions
1. Heat a Dutch oven over high heat. Coat pan with cooking spray. Remove casings from sausage. Add sausage to pan, cook 4 minutes or until browned, stirring to crumble. Reduce heat to medium, stirring in 1/2 cup chopped onion and 1 tbs minced garlic. Cook 1 minute. Add wine and cook 1 minute or until liquid evaporates. Add kale, salt, and 14 oz chicken broth. Cover, reduce heat, and cook 15 minutes.
2. Heat a large skillet over medium heat. Coat pan with cooking spray. Add pasta, breaking in half. Cook 3 minutes or until brown, stirring frequently. Stir in 1/2 cup diced onion and 1 tbs minced garlic. Cook 2 minutes, stirring. Add pepper, salt, and 14 oz chicken broth. Cover, reduce heat and simmer 5 minutes.
3. Stir clams and chickpeas into kale mixture. Cover and cook 10 minutes until shells open, discarding any unopened shells. At the same time, uncover pasta and cook 10 minutes or until pasta is tender.

Alternatives
*Since it is scallop season (at least for the next two weeks!), I used 1 lb bay scallops instead of clams.
*If you interested in cutting fat and calories (and taste!), use ground turkey breast instead of sausage.
*Vegetable broth can be substituted for chicken broth.

Interval Ride :: 3-min, 60-sec

A true interval ride, students alternate working for 3-minutes at HR 80-85% with a 60-second recovery to HR 65-75%. Repeats 9x. 45-min ride from Warm up to Cool down.

1. We Just Can’t Get Enough - New Radicals (5:48) Warm up

2. This is Not the End (Moon Version) - The Bravery (4:03)
(3:00) Seated flat – 75%, 80-110 RPM
(1:00) Seated flat – 65%, 80-100 RPM

3. Crawl - Kings of Leon (4:06)
(3:00) Seated climb – 80%, 60-80 RPM
(1:00) Seated flat – 70-75%, 80-110 RPM

4. Tracking Treasure Down - Gabriel & Dresden (4:08)
(3:00) Standing flat/run – 85%, 80-90 RPM
(1:00) Seated flat – 70-75%, 80-110 RPM

5. Under Pressure - Queen & David Bowie (4:04)
(3:00) Seated climb – 80%, 60-80 RPM
(1:00) Seated flat – 70-75%, 80-110 RPM

6. Viva la Vida - Coldplay (4:01)
(3:00) RwR – 85%, 60-80 RPM
(1:00) Seated flat – 70-75%, 80-110 RPM

7. SuperWhat? (Superbad OST) -Lyle Workman (4:06)
(3:00) Seated climb – 80%, 60-80 RPM
(1:00) Seated flat – 70-75%, 80-110 RPM

8. Warm Heart of Africa - The Very Best feat. Ezra Koenig (3:47)
(3:00) Jumps – 85%, 80-90 RPM
(1:00) Seated flat – 70-75%, 80-110 RPM

9. Eye of the Tiger - Survivor (4:05)
(3:00) Standing climb – 80%, 60-80 RPM
(1:00) Seated flat – 70-75%, 80-110 RPM

10. Just Like You Imagined - Nine Inch Nails (3:52)
(3:00) JoH – 85%, 60-80 RPM
(1:00) Seated flat – 70-75%, 80-110 RPM

11. Back to the Earth - Rusted Root (5:48) Cool down
@ 3:00 Sit up, Stretch on bike

12. Sea Legs - The Shins (5:25) Stretch off bike
13. Other Side of the World - KT Tunstall (3:35) Stretch off bike
14. Beautiful Girl (Mendelsohn Mix) - INXS (3:10)

Strength Ride :: 75 min High Energy Push

1. I Like the Way – Bodyrockers (3:20) Warm up

2. Let it Will Be – Madonna (4:21) Jumps
0:45-1:30, 1:52-2:30, 3:17-4:00

3. Square One – Coldplay (4:48) Climbs & Sprints
@ 0:45 – +1 gear
@ 0:58 – 90-100 RPM
@ 1:37 – +2 gears then, Standing Climb
@ 2:27 – Seated Climb – 80 RPM
@ 3:06 – Sprints on Hill Hp2 – 90 RPM
@ 3:50 – Slow back
@ 4:00 – +1 gear / 15 sec = 3 gears

**12 min Seated Climb – 60-80 RPM
**Every 2 min, 15 sec Saddle Break

4. For One Night Only – Bodyrockers (3:00)
@ 1:45 – Saddle Break
5. I Just Want to Celebrate Remix (5:00)
@ 0:45, 2:45, 4:45 – Saddle Break
6. It’s Amazing – Jem (4:00)
@ 1:45, 3:45 – Saddle Break

7. Where the Streets Have No Name – U2 (4:45) Seated flat
Recover to 75%, 90-100 RPM, Maintain, Push
@ 4:00 – +1 gear / 15 sec = 3 gears

**12 min Seated Climb – 60-80 RPM
**Every 2 min, 15 sec Saddle Break

8. Light through the Veins – Jon Hopkins (9:25)
@ 1:45, 2:45, 4:45, 6:45, 8:45 – Saddle Break
9. Life in Technicolor – Coldplay (2:30)
@ 0:25, 1:45 – Saddle Break

10. Devil Inside – INXS (3:57) Seated Flat
Recover to 75%, 90-100 RPM, Maintain, Push

11. That Kind of Man – The Heavy (3:40)
+1 gear / 15 sec = 3 gears, 60-70 RPM
@ 1:00 Sprints on a Hill Hp2, 30 sec
@ 1:30 Seated Climb, +1 gear @ 1:45
@ 2:08 Sprints on a Hill Hp2 or 3, 45 sec
@ 2:50 Seated Climb
@ 3:28 Slow

12. Sarlight – Muse (4:00)
1 min – Seated climb
1 min – RwR
1 min – JoH
1 min – Standing climb

13. On My Way – Bill Boy on Poison (2:44) Seated Climb
+1 gear / 20 sec until 2:00 = 6 gears, then push 60 RPM

14. I Want Candy – Bow Wow Wow (2:43) Downhill Sprint
90-100 RPM

15. One Day Like This – Elbow (6:34) Seated Flat
Recover to 70-75%, Maintain, 80 RPM, Push

16. Dorval – Julia Kent (3:51) Recover, Cool down, Stretch
17. Shine – Alcorus (3:54) Stretch
18. For What It’s Worth – Buffalo Springfield (2:37)

Pork Ribs & BBQ Sauce

Ingredients
Spice Rub Mix:
* 4 tablespoons kosher salt
* 2 tablespoons paprika
* 2 tablespoons chili powder
* 1 tablespoon toasted and ground cumin
* 1 tablespoon toasted and ground coriander
* 1/2 teaspoon ground cinnamon
* 1 teaspoon grated lime zest

Ribs:
* 2 racks baby back pork ribs
* 1 quart chicken stock
* 64 ounces beer
* 3 bay leaves

Sauce:
* 1/4 cup extra-virgin olive oil
* 4 poblano chiles, seeded and chopped
* 3 medium onions, roughly cut
* 2 tablespoons minced garlic
* 2 sliced and seeded jalapeno chile peppers
* 2 (20-ounce) cans tomatoes
* 1 cup honey
* 1 (2-ounce) can chipotle chiles in adobo sauce
* 1 can mandarin oranges in light sauce
* Salt and freshly ground black pepper, to taste
* 3/4 cup red wine vinegar
* 3/4 cup lime juice

Directions
Spice Rub Mix:
Mix together all ingredients.

Ribs:
1. Preheat gas grill on low for 1/2 hour.

2. Cut the rib racks in half horizontally along the bone. Season the ribs with a 1/2 of the spice rub mix. In a large roasting pan, add chicken stock, beer, and the bay leaves. Lower the ribs into the liquid. Bring up to a simmer and poach the ribs for 15 minutes.

3. Take the ribs out of the liquid and season them with the other 1/2 of the spice rub on both sides. While re-spicing the ribs, bring the liquid up to a boil over low heat to reduce.

4. Take the ribs outside to the grill. Gas grills stay on low. Place ribs on the grill and cover to smoke for 3 hours (350-400 degrees). While ribs are cooking, the sauce can be finished.

Sauce:
1. Add the olive oil to a large, preheated saute pan. Add the poblanos and onions, and saute for 5 or 6 minutes, until caramelized. Add the garlic and jalapenos and saute another 3 minutes. Add tomatoes and let it simmer 20 minutes. Add the honey and chipotle with adobo sauce. Add oranges then salt and pepper.

2. When the initial braising liquid has reduced by half, add this to the sauce mixture. Let everything simmer for 20 minutes.

3. Blend sauce mixture in a blender or food processor until smooth. Stir in red wine vinegar and lime juice.

4. Bring sauce to grill and brush on ribs every 15 minutes for the last half hour of grilling.

Strength Ride :: Tribute to MJ, The King of Pop

Mimics rolling countryside, getting progressively harder with each hill.
HR 75-85%

1. Thriller (5:12) Warm up

2. Bad (3:55) Light Hill 80 RPM
2 min – Seated climb
1 min 30 sec – Standing climb
30 sec – Flat road/Downhill

3. Billie Jean (4:53) Light Hill 80 RPM
3 min – Seated climb – +1 gear / min = 2 gears
1 min 30 sec – Standing climb
30 sec – Flat road/Downhill

4. Beat It (4:14) 80 to 70 RPM
JoH
@ 2:00 +1 gear

5. Give into Me (5:29) Mod Hill 70 RPM
4 min – Seated climb – +1 gear / min = 3 gears
1 min – Standing climb
30 sec – Flat road/Downhill

6. Smooth Criminal (4:17) Mod Hill 70 RPM
1 min – Seated climb
1 min – RwR
1 min – JoH
1 min – Standing climb

7. Don’t Stop 'Till You Get Enough (5:51) 80-100 RPM
Flat road – Push – Maintain HR 75%

**Transition into seated climb for final push uphill – Steep climb**

8. The Way You Make Me Feel (4:26) Heavy Hill 60 RPM
Seated climb – +1 gear / min = 4 gears

9. Dirty Diana (4:41) Heavy Hill 60 RPM
30 sec – Seated climb, find candence
1 min – RwR
1 min – JoH
1 min – Standing climb

10. I Want You Back (3:00) Cool down
11. Rock with You (3:23) Cool down
12. Man in the Mirror (5:19) Stretch
13. Black or White (3:23) Stretch

Chicken with Mushroom Cream Sauce

Ingredients:
4 boneless, skinless chicken breast tenderloins
1/4 tsp fresh ground pepper
1/4 tsp sea salt
1 tbs canola oil
1 medium shallot, minced
1 oz dried Chanterelle mushrooms
1 mini-bottle (187 mL) dry white wine
1/4 c low-sodium chicken broth
1/4 c half and half
1/4 c scallions, chopped

Preparation:
1. Season chicken with pepper and salt on both sides.
2. Heat oil on medium heat. Add chicken, cover, and cook, turning every 4 minutes until browned and no longer pink inside (approximately 16 minutes). Transfer to plate, cover, and keep warm.
3. Add shallot to pan and cook, stirring, until fragrant (approximately 30 seconds).
4. Add wine and mushrooms. Simmer until reduce by half (approximately 4 minutes).
5. Add broth. Return to simmer for 2 minutes.
6. Add half and half and scallions. Return to simmer for 2 minutes.
7. Return chicken to pan, turn to coat, and cook until heated through.

Serve with steamed wild rice and sautéed fresh spinach.

June Sawfish Trip, 2009

Protected Species Permit # SEFSC-NMFS-13330
Everglades National Park Permit # ENP-2009-SCI-0002

June 20, 2009; Saturday
Met the crew at the lab at 0500. Everyone was chatty and stayed up taking, sharing stories, getting to know each other better almost all the way to I-75.

"And that's why they call it college."

Making great time, but I realized that we couldn't make it to Ocala Exit 358 before the truck would need gas so I stopped at the Micanopoy exit. Small. Backwoodys. There was only one gas station and it did not accept the GSA Fleet credit card. We were there long enough for the attendant to walk around the boat trailer and announce that we needed new tires. "You shouldn't be out on the hot interstate like this. Not worth killing someone." Four new tires ("and you should replace the spare, too, because it is probably dry-rotted") at $96 each.

Now, I am naturally mistrusting of mechanics. Add to that a truckload of women, towing a boat, in a government vehicle. I didn't really see what he was talking about and his pushy, scare tactics were a total put-off. So, yeah, I wasn't buying what he was selling. Besides, his establishment did not accept my credit card.

Moved on to the next exit for gas. Kinda worried.

At Exit 358, Alicia took photos of the trailer tires using her phone. I called the lab's mechanic, Bill, to check in and let him know what was up. She sent the photos to me via text and I sent them to him via email. Gotta love technology. Had Arby's for lunch like normal and waited to hear back.

In about an hour, the verdict was in. Find the closest tire retail store and replace all four tires. Again, we used the internet via Alex at home and my Blackberry. Decided on Tire Kingdom in Ocala and headed in that direction.

I met Elvis in the Tire Kingdom lobby. The quick change was going to take about 2 hours. We left PRISTIS and searched out a WalMart. One again, I forgot the Crock-Pot at home and decided to just go ahead and buy one for the project.

"Officially none of yours."

Back on the road, two hours behind schedule. Called The Captain's Table to let them know we would be in rather late. Made plans to stop in Naples for dinner. Ruby Tuesday's.

The crew was chatty. Discussing the adventure and sharing more stories. I like it better when everyone is talking. Makes the trip go by so much faster.

"Too pretty for math."

Couldn't find the Ruby Tuesday's in Naples and opted for The Cheesecake Factory. Our waiter was a very good looking latio man, Juan Diego. And the food was good, too.

Last bit of the drive down Tamiami Trail/Hwy 41 to Everglades City. Dark. Only the Heat lightning across the sky. And music on the iPod. Cut Copy. Madonna. Eminem.

Finally got moved into the apartment at midnight. Freaking! Mosquitoes! Everywhere! Biting me through my clothes.

Exhausted.


June 21, 2009; Sunday
Faka Union Bay. Ten Thousand Island National Wildlife Refuge.

There has been a northwest breeze blowing keeping everything much cooler than back up in the panhandle. Still very humid. Cannot leave apartment without bug spray no matter what time of day.

I did not sleep well last night. I never do the first night in a new place.

We lost sterring. We were going in a straight line and not that fast when it all came undone. The screw and washers fell into the small cavity under the engine and not into the water. It looked as if we had lost a nut. Quick thinking and used 4 large zip-ties to hold the engine to the jack plate/hydrolic steering.

Got 2 sets in on an incoming tide. Caught one, new larger juvenile female. STL = 160 cm. Same hot spot on the south-side of the spoil island, coming around corner close to the channel.

Got an email from the lab's secretary, Consuela, saying that a lady called in with a tag return on a sawfish. I called the lady and spoke with her at length about the project and relayed the information to the rest of the sawfish recovery team via email. Super excited!

Recapture Information:
Tag # : P01372
Female
52-53" total length estimated (converted = 134 cm)
Sunday June 21, 2009
Location : Off side of road in Barron River near Glades Haven Bait Shop on the way to Chokoloskee Island.
Gear : Hook and line, using mullet for bait.

Tagging information:
Tag # : Po1372
Female, Juvenile
Animal # : 018-2009-01-002
126.5 cm PCL, 142 cm TL, 145 cm STL
Wednesday April 1, 2009
Location : Everglades National Park; Mud Bay; Set 018/2009
Gear : Gillnet; 3", 100'

Made tabouleh for dinner. Called dad. It was great to talk to him and made me very home sick. Went for a quick swim in the hotel pool.

Seriously tired. I passed out around 8pm while the crew watched SPACEBALLS.


June 22, 2009; Monday
The local hardware store opened at 8am. Bought a wrench and a nut to fit the screw. Realized while fixing the steering that there was never a nut and the dang screw just rattled itself loose. Likely, from all the vibration while going down the interstate. Made a mental note to have Bill do an all points inspection before the next long trip.

Vowed to by myself a good pocket knife. Sog.

Everglades National Park Turner River. Two early sets on a slack/incoming tide. One new young-of-the-year female. One recapture male young-of-the-year (R1965). We encounter him in this same spot on every trip.

Everglades National Park Mud Bay. Sat here on the remaining incoming tide. Current really ripping and water higher than I've seen on any trip so far. The wind was pushing water in, too. Took advantage of the high water and fished behind the hot spot mangrove island in Mud Bay proper. No catch. Didn't even see one. The water was very turbid and warm (31+ degrees).

Made Crock-Pot shepherd's pie for dinner. Another quick dip in the pool. Watched LSU beat Texas in Game 1 of the NCAA College World Series. 11 innings. Geaux Tigers!


June 23, 2009; Tuesday
Panther Key. Ten Thousand Islands.

2 sets.

Massive thunderstorm with lightning caused us to anchor up by an island and take shelter under some shoreline mangroves. Frightning. Headed for the dock just as soon as there was a break in action.

Off the water by noon. Nap.

Made homemade chicken salad for dinner. Watched THE BONE COLLECTOR and LSU lose Game 2.


June 24, 2009; Wednesday

Incredible thunderstorms all night and into the morning. Stayed off the water and at the apartment all day.

Made manicotti for dinner. Watched WIPE OUT and LSU beat Texas to win the series.


June 25, 2009; Thursday
Goodland by 0800. At the dock in time to see black clouds building up all around. It was a race against the crappy weather and the outgoing tide. Decided to drive around Marco Island and do some outreach, leaving fliers and brochures and local marinas and yacht clubs. Left PRISTIS at the Calusa Island boat launch.

Boat launches & ramps (from chart):
1. Marco Island Marina - Flier
2. ???
3. Cedar May Marine/Marco Island Yacht Club - Flier and brochures. Spoke with a nice man who was very interested in out research. He said we could use the club's launch if we ever needed to.
4. County boat ramp - Nothing there to attach flier. Need a real metal sign like the one at Chokoloskee Island.
5. Caxambas Pass Marina - Flier
6. ???
7. Calusa Island Marina - Flier and brochures
8. Walker's Coon Key Marina - Could not find.

Had lunch on Calusa Island at Marker 8. Great dive with local flare. Good sweet potato fries.

Back at the apartment by 1400. Weather showing no signs to clearing. Lightning.

The crew changed clothes and went into Naples for a movie. I stayed behind to enter data, pack up for the drive back, make dinner (chopped chicken with orzo and goat cheese), checkout, and have some quiet time.


June 26, 2009; Friday
All packed and ready to go by 0530. Breakfast at Craker Barrel by 0700. Back on the road and headed north by 0730.

Every time I remembered that it was Friday and that I didn't have to go into work the next day, I smiled and felt an incredible sense of relief. This heat has been relentless, sucking my energy.

No real hiccups, made great time. Back to the lab by 1700.

Letting Go & Holding On

The bathroom stalls at my gym always have the niftiest inserts that give life lesson and sound advice. Here is the latest.

***

Let go ...

... of anger. Figure out what you are angry about and make positive changes.

... of fear. Usually, once you begin something you gather courage.

... of worry. Stop picturing the worst outcome. Instead picture a positive outcome. "Change your thoughts and change your world." -Norman Vincent Peale.

... of toxic people if/when you can. There are times when these people are in your workplace or family. If you can't let go of them physically, then let go of them mentally. Figure out the most constructive way to work around them.

... of old habits and behaviors. Especially if they keep you from your best. These things hold you back.

... of past hurts and disappointments. As tough or unfair as it may have been, it was a part of your life. Find a way to let go and move on.

Hold on ...

... to your values. Even when it is not popular to do so.

... to your dreams. Even when you've lost sight of them.

... to your family and friends. Life is short and fragile. Be sure to let those you love know how much they mean to you.

... to good workers. Appreciate the people you work with. Don't forget to say thanks for a job well done, cooperative spirit, and positive attitude. Reward initiative and going the extra mile.

... to your work ethic. No matter what others are doing.

... to your health. "Your greatest wealth is you health." -Virgil

Endurance Ride :: Increasing Cadence Without Increasing HR

Can you increase your cadence without increasing you HR? This ride maintains HR 70% while increasing cadence every 5 minutes.

Encourage students to stay in the saddle the entire ride for the true endurance experience. Tell them to listen to their bodies and take saddle breaks as needed; however, they must maintain target HR!

To help students hit target cadence, perform a cadence check at the beginning of each cadence increase.

1. Wosoubour Remix – Vieux Farka Toure (5:00) Warm up
HR 65%
RPM 80-100 (20-25 per 15 seconds)

2. Celebrate Remix – Rare Earth (5:00)
HR 70%
RPM 80 (22-23 per 15 seconds)
Add resistance to build HR. Keep feet light in pedals.

3. Eleni – Anna Vissi (5:00)
HR 70%
RPM 85 (21-22 per 15 seconds)

4. Breathe – U2 (5:00)
HR 70%
RPM 90 (23-24 per 15 seconds)

5. My Girls (DJ Skinny Friedman Edit) – Animal Collective (4:48)
HR 70%
RPM 95 (23-24 per 15 seconds)

For the next two songs, focus on the breath. Close eyes. Breathe deeply. Find the connection between body, breath, and bike. Maintain target HR.

6. Rebellion (Lies) – Arcade Fire (5:11)
HR 70%
RPM 100 (25 per 15 seconds)

7. Ready Set Go – Ben Gidsjoy (5:00)
HR 70%
RPM 105 (26 per 15 seconds)

Slight drop in cadence followed by a short cadence burst. Continue to breath deeply. Maintain target HR.

8. Sunburn – ATB (3:54)
1 minute – HR 70% - RPM 80-90 (20-22 per 15 seconds)
20 seconds – HR 70% - RPM 110-110 (25-27 per 15 seconds)
x3

Allow legs to slow back for next song while maintaining target HR.

9. Huddle Formation – The Go! Team (3:12)
HR 70%
RPM 80-90 (20-22 per 15 seconds)

10. One Day Like This – Elbow (6:34) Cool down
Congratulate class on a great ride.
Give 3 minutes to close eyes, breathe, focus on self, and recover HR 50-60%.
@3:20 Start stretching on bike.

11. Alegria – Cirque du Soleil (5:49) Stretch
12. Shine – Alcorus (3:54) Stretch

May Sawfish Trip, 2009

Protected Species Permit # SEFSC-NMFS-13330
Everglades National Park Permit # ENP-2009-SCI-0002

May 26, 2009
The alarm didn’t go off this morning. I haven’t been sleeping well the past couple weeks so it didn’t matter really. I was awake at 4am without the alarm. Alex made me coffee. We packed the car and I met the crew at the lab at 0500.

It rained off and on most of the way here. Not just rain. Isolated downpours. Huge drops. Not a fun way to travel on the interstate while towing a boat. We switched drivers at lunch – Exit 358. Arby’s. Our usual spot.

Summer in south Florida is the off season. Restaurants that we’ve been frequenting since January are closed. The streets are empty. Nothing but vultures, mosquitoes, and horse flies. I think we’re the only ones checked in right now.

It is hot. Freaking hot. Hinges-on-the-gates-of-hell hot. And humid. Need-a-snorkel-to-get-to-the-car humid. I was sweating through my shirt in the ten minutes it took to move the gear into the room.

After dinner, I did manage to have a few quiet minutes and lay down in the St. Augustine while the sun set. It was just what I needed after the long car ride here.

Tomorrow we look for sawfish.


May 27, 2009
The Chokoloskee Island boat ramp was just about empty. Two other boats. Had a nice conversation with a Captain Dave. Seems he worked with Colin and Tonya when they needed a charter fisherman. Caught and tagged a few big ones.

Got on the water at 0700. Headed straight for the Everglades National Park Mud Bay. The tide was coming in.

Hot again. And the flies. At first, they were just fly-bying and dive-bombing and being generally annoying. Then they started biting. Uncomfortable.

The tide went out.

One new sawfish today. Only one. Male, probably young-of-the-year. After releasing him around noon, he hung out close to the boat over the sandy mud flat for the rest of the afternoon. I got several short videos of him cruising the mud flat.

The hotel has a pool and it was calling my name. A refreshing way to end a long, hot day. I enjoy the suspended, weightless feeling of swimming underwater.


May 29, 2009
It is raining out there right now. A late afternoon thunderstorm. Really coming down. Summer is definitely here. White cumulus clouds with grey, rain-heavy bottoms surrounded the boat all day today. Somehow the missed us.

Even though I turned the alarm off instead of hitting snooze, we managed to get out of the apartment on time.

We got halfway to Mud Bay and the low oil alarm went off on the boat. Had to turn around, go back to the dock, and retrieve a new container of oil from the truck. Note to self: keep the extra boat oil on the boat.

Fished Lopez River on an outgoing tide. Nothing. Got rained on for a bit.

Headed for Tuner River on an incoming tide. We caught one sawfish today right before coming home – a recapture (R1965). I don’t have access to the database, but I am pretty sure it is one we tagged a month ago in the same spot. Note to self: put the database on my jump-drive.


May 30, 2009
The lady in the gift shop at Calusa Island talked me into buying a BUFF while I was paying the boat launch fee. Seriously, the nicest she has been to me ever so I had to buy one. It is a bandana type thingy that I’ve seen the charter guys wearing. Suppose to keep the bugs and sun off. About a zillion ways to wear it, too. Right now, I’m using it like a headband. I need a freaking haircut.

Got into the Collier Seminole State Park Mud Bay today on a high tide. What looked like a juvenile shark hit one of the nets. We immediately went over to check, but it bit through the lead line and got out. Probably a little lemon shark. Or bull. Caught a few crevalle jacks and hardhead catfish.

As the tide was going out, we moved to Grocery Creek, set the nets and waited. No catch, we did see a mother and calf manatee. As the tide was coming in, we spotted a couple sawfish swimming around the mud flat – one tagged and one smaller one not yet tagged. I urged them to go get in out nets.

Around 1500 we caught one new, larger young-of-the-year. Kelcee and I got in the water to retrieve it. Those little critters are strong! And feisty!


May 31, 2009
This is why I take data and let the kids get the critters out of the net. My hands are torn up from the net, from a snook, and that little sawfish just about kicked my ass. Guess I’m getting soft in my old age.

We got all the way down Faka Union Canal and set all three nets in previously un-fished spots in Faka Union Bay, waiting on the outgoing tide.

With one bolt of lightning and a crack of thunder, the rain started coming down in sheets. Quickly, we pulled the gear in – catch and all – and headed back to the dock … slowly. Faka Union Canal is a manatee zone. We were soaked. And cold.

Cleared the catch – a few catfish – in the hotel’s yard once we got back. Laid the nets out and took data like we were in the field. The maids worked around us. Must’ve looked strange to anyone watching.

The thunderstorms continued all afternoon and evening, making for perfect napping weather.

Went into Marco Island for dinner at La Casita. I had the fish tacos. Entertainment was an older, white guy who sounded a lot like Elvis and played every song to a polka beat, including Bob Marley.

The girls got a couple pitchers of margaritas in them, danced a bit, and took pictures in sombreros. It was a good night.

Tomorrow we get up early and make the long drive back.

Endurance Ride :: Bell Curve (50m)

This ride trains through the entire aerobic HR range (65-85%), gradually increasing and then decreasing intensity.

1. Slumdog Millionaire OST – Jai Ho (5:00) Warm up
Find a comfortable cadence.
Focus on breathing and form.
50-65%, 80-90 RPM

2. The Verve – Bittersweet Symphony (5:00) Seated flat
Add 2 gears, maintain cadence.
Focus on rhythm.
65%, 80-90 RPM

3. I Just Want to Celebrate (Mocean Worker Remix) – Rare Earth (5:57) Seated flat
Keep resistance. Increase cadence.
Feet light on the pedals.
65-70%, 90-100 RPM

4. G. Love & Special Sauce – Peace, Love & Happiness (3:43) Standing flat
Add 2 gears.
Stay slow to maintain HR.
70-75%, 80-90 RPM

5. Lenny Kravitz – Let Love Rule (5:20) Seated climb
Add 2-3 gears, decrease cadence.
75-80%, 60-70 RPM

6. Mark Ronson feat. Phantom Planet – Just (5:43) Standing climb
Add 2-3 gears.
Watch HR closely. Stay aerobic.
85%, 70-80 RPM

7. Marc Broussard – Home (5:00) Seated climb
75-80%, 60-70 RPM

8. Jem – It’s Amazing (3:58) Standing flat
Remove gears as needed.
Allow HR to decrease. Stay slow.
70-75%, 80-90 RPM

9. Jon Hopkins – Light through the Veins (9:25)
Seated flat – 0:00-6:00
Remove 2 gears, maintain cadence.
Allow HR to drop.
65-70%, 90-100 RPM

Cool down – 6:00-End
Reduce cadence, resistance.
Recover.

10. Nick Drake – One of These Things First (4:49) Stretch
11. Israel Kamakawiwo'ole – Somewhere Over the Rainbow (3:32) Stretch

Calculating Target Heart Rate : April-October, 2009

I exercise to burn fat and calories, feel energized, reduce stress, and strengthen my cardiorespiratory system. I weight train three times per week, use SPINNING as a cardio workout 4 times per week, and dance twice per week.

Exercising at the right intensity is super important - not too strenuous and not too light. I calculate my Maximum Heart Rate (MHR), Resting Heart Rate (RHR), and Target Heart Rates (THRs) on a 6 month basis to ensure that my training delivers the results I want, while avoiding plateaus, fatigue, and injury. I also use a heart rate monitor every time I work out to be certain I am training in the right THR zone. I encourage my SPINNING students to do the same.

Below are my MHR, RHR, and THRs for April-October, 2009.

Age-Predicted Maximum Heart Rate for Females* (MHR)
MRH = 226 - My Age = 226 - 32

MHR = 194

*Males use 220 - Your Age

Resting Heart Rate (RHR)
I slept with my heart rate monitor on for three nights, using the reading when I first woke before getting out of bed and the average for the night to calculate my average Resting Heart Rate.

4-14-09 : 60; Overnight, 65
4-15-09 : 60; Overnight, 65
4-16-09 : 65; Overnight, 68

RHR = 64

Karvonen Method
The Karvonen Method uses Maximum Heart Rate (MHR) and Resting Heart Rate (RHR) to calculate Target Heart Rate (THR).

THR = ((MHR − RHR) × %Intensity) + RHR

92% THR = ((194 - 64) X .92) + 64 = 184
85% THR = ((194 - 64) X .85) + 64 = 174
80% THR = ((194 - 64) X .80) + 64 = 168
75% THR = ((194 - 64) X .75) + 64 = 162
70% THR = ((194 - 64) X .70) + 64 = 155
65% THR = ((194 - 64) X .65) + 64 = 148

Toasted Quinoa Salad

Quinoa (pronounced Keen'-wah) was of great nutritional importance in pre-Columbian Andean civilizations, being secondary only to the potato.

In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%). Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest.

More and more traditional grocery stores are beginning to carry quinoa and quinoa-based products. If your grocer has not caught on, try your local healthfood store.

This salad comes together quickly for a light, hearty vegetarian meal.

Ingredients:
1 ½ c uncooked quinoa, rinsed thoroughly
3 c water
1 c Lima beans or edamame, steamed
¾ c diced fresh mozzarella cheese
½ c scallions, chopped
1 small cucumber, seeded and chopped
¼ c fresh mint, chopped
2 tbs fresh basil, chopped
1 16oz can diced tomatoes, drained
¼ c lemon juice
4 tsp olive oil
1 ½ tbs Dijon mustard
¾ tsp sea salt
¼ tsp fresh ground black pepper
¼ tsp Louisiana hot pepper sauce
4-6 c fresh spinach

Directions:
1. Heat saucepan over medium-high heat. Add quinoa to pan; cook 5 minutes until toasted, stirring.
2. Add water to quinoa; bring to boil. Cover, reduce heat, and cook 15 minutes until tender. Fluff with fork; cool. Place in a large bowl.
3. Add ingredients Lima beans/edamame through tomatoes to bowl.
4. Combine remaining ingredients in a small bowl; whisk to combine. Add mixture to quinoa, tossing to coat.
5. Serve over fresh spinach.

Crock-Pot Spicy Italian Chicken

Ingredients
1 medium yellow/sweet onion, chopped
1 tbs minced garlic
2 16 oz cans no salt added diced tomatoes
1/2 c Newman's Own Light Balsamic Vinaigrette
1/2 c water
1/4 tsp salt
1/4 tsp garlic powder
1 tsp chili powder
1/2 tsp paprika
1/4 tsp black pepper
6 boneless, skinless chicken breast halves
2 tbs cornstarch
1/4 c cold water

Directions
1. Combine ingredients through black pepper in crock-pot.
2. Add chicken. Turn to coat.
3. Cover. Cook on Low 4-5 hours.
4. Combine cornstarch and 1/4 c cold water. Add gradually to crock-pot, stirring. Switch crock-pot to Warm.
5. Prepare linguine al dente.
6. Pour sauce and chicken over pasta.

Endurance Ride :: Aerobic Base Building

1. O Saya - Slumdog Millionaire OST (3:34) Warm up

Note:
Training in the Endurance Energy Zone (65-75%) will help build an anaerobic base. Without a sufficient aerobic base, students lack the stamina necessary to exercise for long periods and/or intensity boosts.

Aerobic Exercise:
» Increases resistance to fatigue.
» Tones muscles and increases lean body mass.
» Boosts ability to use fat as an energy source.
» Decreases tension.
» Improves sleep.
» Improves mood.
» Reduces depression and anxiety.
» Activates immune system.
» Increases number and size of blood capillaries.
» Increases cardiac output.
» Decreases resting heart rate.

Two workouts per week if you exercise three times a week and three workouts per week if you exercise five times a week.

2. Dull Life - Yeah Yeah Yeahs (4:08)
1.5 minutes – Seated flat – 75%
30 seconds – Seated flat – 80%
x2

Note:
Seated flat 90-100 RPM.
Short cadence bursts to raise HR, 110 RPM.

3. Viva la Vida - Coldplay (4:01)
4. Train - Goldfrapp (4:11)
3 minutes – Seated climb – 70%
1 minute – Seated flat – 65%
x2

Note:
Add resistance. Slow cadence 70-80 RPM for 1st set, 60-70 RPM for 2nd set.
Remove resistance. Let HR recover to 65% in between, maintain. Breathe.

5. Of the Mountains - Dan Deacon (7:16)
6. I Just Want to Celebrate Remix - Rare Earth (5:00)
4 minutes – Seated flat – 70%
4 minutes – Seated flat – 75%
4 minutes – Seated flat – 80%

Note:
12 minutes seated flat.
Increase intensity by adding resistance or increasing cadence (or both!) every 4 minutes. Encourage students to stay in saddle as long as possible for the true experience, but take saddle breaks as needed.

7. Shut Up and Let Me Go - The Ting Tings (2:54)
8. Hummer - Foals (2:54)
1.5 minutes – Standing flat – 80%
1.5 minutes – Seated flat – 75%
x2

Note:
Short saddle breaks. HR increases slightly. Focus.
Use breath to get HR to decrease when in saddle.

9. Rich Girls - The Virgins (3:04)
10. I Get Lifted - KC & the Sunshine Band (3:05)
11. Gold Lion - Yeah Yeah Yeahs (3:09)
2.5 minutes – Seated climb – 75%
30 seconds – Standing climb – 85-92%
x3

Note:
Add resistance. Slow cadence 60-80 RPM.
Final 30 seconds of each song - Breakaway. Encourage students to really go for it!

12. Lovers in Japan/Reign of Love - Coldplay (6:51) Cool down/Stretch
13. That’s the Way - Led Zeppelin (5:39) Stretch

Spring 2009 Playlist

Very Loud
Shout Out Louds
Howl Howl Gaff Gaff

Use Somebody
Kings of Leon
Only by the Night

Train Song
Ben Gibbard & Feist
Dark Was the Night Compilation

That Beep
Architecture in Helsinki
That Beep - Single

Rich Doors
New Villager
Rich Doors

Paper Planes (DFA Remix)
M.I.A.
Slumdog Millionaire OST

One Week of Danger
The Virgins
The Virgins

One Day Like This
Elbow
The Seldom Seen Kid

Of the Mountains
Dan Deacon
Bromst

Hummer (Bonus Track)
Foals
Antidotes (Bonus Track Version)

Nothing to Worry About
Peter Bjorn & John
Living Thing

The Mission
Puscifer feat. Milla Jovovich

E.S.T.
White Lies
To Lose My Life ...

It's Amazing
Jem
Down to Earth

In This City
Iglu & Hartly
And Then Boom

Beggin'
Madcon
Beggin'

Always Love
Nada Surf
The Weight is a Gift

Aint' No Rest for the Wicked
Cage the Elephant
Cage the Elephant

Interval Ride :: Maintaining Target HR

Three 12 minute intervals, focus on maintaining target HR.

***

1. Baba O'Riley - The Who (5:01) Warm Up

Note:
Increase cadence or resistance (or both) to achieve 75%.
Maintain smooth peddle stroke in and out of saddle.
Watch HR. Maintain 75%.

2. I'm Your Boogie Man - KC & The Sunshine Band (4:03)
1 minute - Flat road/Light hill - 75%
1 minute - Run - 75%
x2

Note:
Increase cadence or resistance (or both) to achieve 85%.
Maintain smooth peddle stroke in and out of saddle.
Watch HR. Maintain 80%.

3. Here It Goes Again - OK Go (3:00)
1.5 minutes - Flat road/Light hill - 80%
1.5 minutes - Run - 80%

Note:
Increase resistance, decrease cadence to 70 RPM.
7 count jumps work best at 70 RPM.
Watch HR. Maintain 85%.

4. All These Things That I've Done - The Killers (5:03)
3 minutes - Seated climb - Moderate hill - 85%
2 minutes - Jumps on a hill - 85%

***

5. Soul Man - The Blues Brothers (3:01)
Recover to 65%, then maintain 65-70%

***

6. Pretty Please - Estelle (3:58)
1 minute - Flat road - 75%
1 minute - Run - 75%
x2

7. Never Never Love - Pop Levi (3:08)
1.5 minutes - Flat road - 80%
1.5 minutes - Run - 80%

8. I Just Want to Celebrate (Remix) - Rare Earth (5:00)
3 minutes - Seated climb - Moderate hill - 85%
2 minutes - Jumps on a hill - 85%

***

9. L.S.F. - Mark Ronson feat. Kasbian (3:32)
Recover to 65%, then maintain 65-70%

***

Note:
Feeling physically exhausted. Use mental strength to push through last interval.

10. Very Loud - Shout Out Louds (4:05)
1 minute - Flat road - 75%
1 minute - Run - 75%
x2

11. Cherry Bomb - Spoon (3:09)
1.5 minutes - Flat road - 80%
1.5 minutes - Run - 80%

12. Home - Marc Broussard (5:05)
3 minutes - Seated climb - Moderate hill - 85%
2 minutes - Jumps on a hill - 85%

***

13. One Day Like This - Elbow (6:34)
3 minutes - Full recovery
3 minutes - Stretching on bike

14. Make You Feel My Love - ADELE (3:32)
Stretching off bike

15. Somewhere Over the Rainbow (3:32)
Stretching off bike

March Ride :: Cruising to the 80s

HR 75-85%

1. Addicted to Love - Robert Palmer (6:04) Warm Up

Starting with high energy to get HR in the zone.
2. Hungry Like the Wolf - Duran Duran (3:25) 80-100 RPM
2 min - Flat road/Light hill
1 min 30 sec - Run

Next, two rolling hills.
3. Come on Eileen - Dexy's Midnight Runners (4:00)
3 min - Seated climb - Moderate hill - 70 RPM
1 min - Seated downhill - Decrease resistance, Increase cadence - 80-100 RPM

4. Livin' on a Prayer - Bon Jovi (4:09)
3 min - Standing climb - Moderate hill - 70 RPM
1 min - Seated downhill - Decrease resistance, Increase cadence - 80-100 RPM

5. Footloose - Kenny Loggins (3:43) Jumps
HR 85%, 92% ok

6. Panama - Van Halen (3:32) Flat road - Recover, then Push - Maintain 65-75%

Getting back in the HR zone with high energy.
7. Faith - George Michael (3:13) 80-100 RPM
30 sec - Run
30 sec - Flat road/Light climb
x3

Long, smooth climb to the top, increasing resistance & decreasing cadence.
8. Eye of the Tiger - Survivor (4:09) 80-70 RPM
4 min - Seated climb - Light/Moderate hill
+1 gear @ 2:00

9. I Love Rock N' Roll - Joan Jett & The Blackhearts (2:56) 70 RPM
3 min - Seated climb - Moderate hill
+1 gear / min = 2 gears

10. In Your Eyes - Peter Gabriel (5:27) 70-60 RPM
5 min - Standing climb - Moderate/Heavy hill
+1 gear / min - 4 gears
30 sec - Seated downhill - Decrease resistance, Increase cadence - 80-100 RPM

Finish out the ride with blowout sprints, feeling victorious.
11. Talk Dirty to Me - Poison (3:45) 100-110 RPM, 85-92%
Sprints - 3 sets
1:07-1:30
1:55-2:20
2:50-3:26

12. Forever Young - Rod Stewart (4:05) Cool down, Stretch on bike
13. Bad - U2 (6:00) Stretch off bike
14. Beautiful Girl - INXS (3:10)

All Before 9am

A typical weekday morning:

4:55 - Woken by hungry cats. Look at clock and wonder how it is they always know 5 minutes before my alarm goes off.

5:00 - Feed cats. More like play the shell game with the food bowls as two cats get fed one prescription, one cat gets fed a different prescription, and the fourth cat just wants to eat!

5:30-6:30 - At the gym for some activity. Monday, Wednesday, Friday is SPINNING. Tuesday, Thursday is weight training.

6:45 - Start coffee. Assemble lunch from last night's dinner.

7:00 - Pill the cat that gets a different prescription, avoiding the jaws and teeth of death. Thank myself for having them all de-clawed. Hit the shower. Sometime with Alex.

7:30 - Get Alex out the door with some sort of breakfast, all his stuff (Blackberry - Check, Wallet - Check, Keys - Check, Backpack - Check, iPod - Check), a kiss and a smile. "Drive safely. See you online." Finish getting ready.

7:45 - Using treats, try to make amends with pilled cat. End up chasing her around the house as she is completely uninterested in anything small and round in my hand .. even if it does smell like salmon.

7:45-8:00 - Prep dinner. Eat breakfast. Feed Fish. Gather recyclables and take to bins in garage.

8:10 - Take vitamins. Straighten house. Load dishwasher and set to run.

8:30 - Camera bag - Check, Purse - Check, Satchel - Check, Coffee - Check.

8:35-8:50 - The morning commute: lamenting how Hwy 390 is still only two lanes, cursing tourists that don't know you can turn right on red in the state of Florida, dodging dump trucks and pavers on Delwood Beach Road.

9:00 - Arrive safe and sound at my desk. Ready to start the day.

Crock-Pot Cajun Red Beans & Rice

Ingredients
1 16oz bag dried small red beans
1 8oz can tomato sauce
1 c diced yellow onion
1 15 oz can diced tomatoes
3 c veggie broth
1 tbs Cajun seasoning (e.g., Tony Chachere's)
1 tbs cayenne pepper
1 lb Cajun sausage
1 c water
2 c brown rice
1/4 c parsley, chopped
Tabasco, to taste

Directions
1. Combine veggie broth, beans, tomato sauce, onion, diced tomatoes, and seasonings in crock pot. Mix. Cover. Cook on low setting, 6-8 hours.
2. Half hour before serving, switch setting to warm. Cut sausage into 1/4 in think slices, brown in skillet. Cook rice.
3. Stir in browned sausage and water.
4. Serve over rice. Garnish with parsley and Tabasco.

Teaching from the Floor :: Strength Ride

So, I can't ride for two/three weeks because of my stitches. I am pretty bummed, not going to lie about it. This will be the longest I've been off the bike since I started riding over 5 years ago.

I look at this as an opportunity to hone my skills as an instructor and coach. What follows is my first ride taught from the floor.

When life give you lemons, you make lemonade. I'll take mine with vodka, please!

HR 75-85%
60-80 RPM

1. Marytr - Rusted Root (5:18) Warm up 80-100 RPM

2. Starlight - Muse (4:00) Light Hill 80 RPM
30 sec - Seated climb
30 sec - Running with resistance
x4 :: +1 gear in between sets

3. Train - Goldfrapp (4:11) Light Hill 80 RPM
2 min - Seated climb
1 min 30 sec - Standing climb
30 sec - Remove resistance, Increase cadence 80-110, Come down backside of hill

4. Try it Again - The Hives (3:30) Moderate Hill 70 RPM
3 sets, 30 sec Jumps on a hill
0:49-1:24
1:50-2:15
2:35-End

5. Paper Planes Remix - Slumdog Millionaire OST (5:49) Moderate Hill 70 RPM
4 min - Seated climb
1 min 30 sec - Standing climb
30 sec - Remove resistance, Increase cadence 80-110, Come down backside of hill

Moderate hill 70 RPM
6. Galang - MIA (3:34)
7. Gifted - NASA (3:39) 80-110 RPM
30 sec - Seated climb
1 min - Running with resistance
1 min - Jumps on a hill
1 min - Standing climb
x2 :: +1 gear in between songs

8. Devil Inside - INXS (3:57)
Flat road - Recover, then Push - Maintain 75%

Moderate hill building to Heavy hill 70-60 RPM
9. Electric Touch - MGMT & Kanye (4:24)
10. Lost! - Coldplay (3:55)
4 min - Seated climb
+1 gear @ 2 mins
4 min - Standing climb
+1 gear @ 2 mins

Moderate hill building to Heavy hill 70-60 RPM
11. All the Love in the World - NIN (5:15)
Seated climb : +1 gear per min starting on 0:30 = 3 gears
@ 3:12 Standing climb with beat, Cadence loading
@ 4:48 Flat road

12. Lovers in Japan/Reign of Love - Coldplay (6:51)
Cool down until 3:55, giving class 2 min to themselves
Stretch on bike until end

13. Alcorus - Shine (3:54) Stretch off bike
13. Beautiful Girl - INXS (3:10) Stretch off bike

Shaken, but Okay

On February 2nd, I had a small growth removed from my left lateral thigh. I noticed it when I bumped with with my razor a couple times while shaving. After a month of it not getting better and not going away, I made an appointment with my dermatologist. She removed it, thinking it was a wart.

The pathology report came back Tuesday : Sections demonstrate acanthosis, verrucous and asymmetric endophytic growth of well differentiated dysplastic squamous epithelium, extending to the peripheral and deep margins.

Diagnosis : Squamous cell carcinoma.

Today, I had the peripheral and margins excised. I'm due back in two weeks to have the stitches removed and then again in two months for a checkup and in another three months for another checkup. If all is well at the five month checkup, I'll have regularly scheduled checkups every 6 months. If I go a year with no problems, then my checkups will return to yearly.

My dermatologist, my friends & family, and I are all worried because I am so young (32 in April); however, cases like this are happening more often in people under the age of 40.

My dermatologist, my friends & family, and I are also worried because my job (research ecologist) requires me to spend so much time outdoors in the field.

Real and significant changes will have to be made to my sun protection regimen, starting with routine and frequent mole checks, wearing SPF 30+, and purchasing specialty clothing for field work. I imagine that I will be spending more time under the boat's canopy taking data and less time slinging sharks out on the deck.

I find it difficult to explain how I feel. On one hand, this type of skin cancer is the 2nd most common type of skin cancer and has a 98% recovery rate with early detection and removal. On the other hand, holy shit cancer!

I am shaken, but okay.

Crock-Pot Jambalaya

Ingredients:
1/2 sweet onion, chopped
1 green bell pepper, chopped
3 celery, chopped
1 lb sausage, sliced
2 tbs garlic
1 tbs olive oil
2 c uncooked brown instant rice
2 c vegetable broth
2 15oz cans diced tomatoes
2 tbs dried parsley, divided
1 tsp dried basil
1/2 tsp black pepper
1/2 tsp salt
1 tbs cayenne pepper
1 lb shrimp, peeled and deveined
Tabasco, to taste

Directions:
1. Heat oil in a large skillet. Sauté sausage, onion, bell pepper, celery, and garlic over medium-high heat until cooked.
2. Turn crock-pot to high. Add sausage and vegetable mixture.
3. Stir in diced tomatoes, broth, rice, and seasonings. Cover. Cook on high 1 hour.
4. Add shrimp. Cook on high 30 minutes.
5. Garnish with parsley and Tabasco. Serve.

Makes 8 servings.
Ideal slow cooker: 5 quart

February Strength Ride

Mimicking rolling countryside, this ride gets progressively harder with the length of the hill and finishes with high energy runs and jumps.

HR 75-85%
60-80 RPM

1. Jai Ho - Slumdog Millionaire OST (5:19) Warm up

2. Lost! - Colplay (3:55) Light Hill 80 RPM
2 min - Seated climb
1 min 30 sec - Standing climb
30 sec - Flat road, Recovery

3. Home - Marc Broussard (5:05) Light Hill 80 RPM
3 min - Seated climb
1 min 30 sec - Standing climb
30 sec - Flat road, Recovery

4. Bittersweet Symphony - The Verve (5:57) Moderate Hill 70 RPM
4 min - Seated climb
1 min 30 sec - Standing climb
30 sec - Flat road

Moderate Hill 70 RPM
5. Crawl - Kings of Leon (4:06) Moderate Hill
6. Eye of the Tiger - Survivor (4:05)
4 min - Seated climb
4 min - Standing climb

7. Paper Planes - Slumdog Millionaire OST (5:49) 80-110 RPM
Flat road - Recover, then Push - Maintain 75%

Transition into seated climb for a final push uphill. Steep. Build intensity.

Heavy Hill 60 RPM
8. Nikka Costa - Everybody Got Their Something (4:21)
9. Just Like You Imagined - NIN (3:52)
4 min - Seated climb
4 min - Standing climb
30 sec - Flat road

Finish out ride with high energy, feeling victorious.

10. Around the Bend - The Asteroids Galaxy (3:49)
1 min – Running w/ resistance
1 min – Jumps on a hill
x2

12. Strawberry Swing - Cold Play (4:10) Cool down
13. Over the Rainbow - Israel Kamakawiwo'ole (3:32) Stretch
14. Beautiful Girl - INXS (3:10) Stretch

January Sawfish Trip, 2009

Protected Species Permit # SEFSC-NMFS-13330
Everglades National Park Permit # ENP-2009-SCI-0002

Monday, January 26
Met at 5 am. We’d packed the gear on Friday, but fitting in luggage and groceries for 4 girls for a week before I had the proper amount of caffeine required some mad Tetris skills. Rolled out around 5:30 am. Hit I-10 before 7 am. Note to self: the gas stations at the I-10/Hwy-231 exit are not open before 7 am. First stop, lunch at Arby’s. I think we were in Ocala. Second stop, Micanopy for gas. Boat trailer was riding well. Wheels were warm, but not hot. The nice lady at the gas station counter was quite interested in our research. She’d never heard of a sawfish before. Back on the road, traffic was light. Picked up a pretty cool Classic Rock station and afternoon radio show out of Tampa. I began to really wish the F-350 had cruise control because my lower back and knee were starting to ache. Stopped again in East Naples for gas before the final push down US-41 to Everglades City. Sun was going down and there was a light, warm breeze. Saw several alligators in the canals along the road. Lots of ibis and heron, too. Even though I know we’re only 45 minutes from civilization, this area is wild and remote. Checked into Captain’s Table Lodge. When I asked the lady at the counter where we could park our truck and boat, she said, Just have him back into one of the long spaces at the end of the building. Him, I asked? The two men in the back office chuckled. The lady turned red and apologized. I told her it was ok, we get that all the time, and we don’t mind. Unpacked the truck before sustaining too many mosquito bites. Made a mental note to book an apartment with a screened-in porch for next time. Walked over to the Everglades Seafood Depot for Taco Night. I would have eaten my shoe at this point. Got to know the interns a little better over a couple beers. In recounting my excursion with Mote last spring, realized that I forgot to pack the push pole. Decided not to let it ruin the trip. Vowed to have Steve, the maintenance and repair specialist, install brackets on the boat so it would never happen again. Looked at the chart, tides, and planned the next day. Paid the $10 fee for internet use for the week. Prepped tomorrow’s Crock-Pot dinner, Barley and White Bean Soup. Exhausted from the drive. Passed out before 10 pm.

Tuesday, January 27
Up at 6 am. Made turkey sandwich for lunch. Sunrise at 7 am. Drove to Chokoloskee Island. Called the ENP Ranger and left a float plan. At the dock, spoke to some local fishermen about our research. On the water by 7:30 am. Outgoing tide. Followed the Wilderness Waterway all the way to Last Hudson Bay, looking for new born and young-of-the-year sawfish. No sawfish, but the scenery is so beautiful. And quiet. Alicia, my technician, remembers a lot about the area from her time spent here last year as an intern with Mote Marine Labs. Her pointers are invaluable. Boat drives like a dream. Got stuck once because I panicked and came down off a plane. Pushed us off and sliced my foot on a shell in the mud. Ouch! Played around with the trim and jack plate, getting to know the boat’s limitations better. Taking corners is exciting, but requires coming off the throttle a bit to minimize drift. Fished the slack tide at Crooked Creek. Fished the incoming tide at Mud Bay. The interns are awesome, trudging through thigh-deep mud and cold water at my every whim. No sawfish. Saw lots of mullet jumping. Air is warm (72 oC), but water is still cold (19 oC). Headed back to the dock at 5 pm. Local guys from the morning were at the dock and asked how it went. Called the ENP Ranger. Pulled the boat out, hosed it down, paid for two bags of ice and two day’s launch fee. Spoke to a local charter fisherman about our research. Said he sees the 4-5 ft juveniles at the mouth of Rogers and Broad Rivers. Took his card and gave him mine, telling him I would check it out. Asked JC, my supervisor and co-PI, to please get in touch with Joana at UF and have her FedEx us some posters and brochures to pass around. Back at the apartment. Pilates. Shower. Quick trip to the small grocery across the street for a few supplies. Wrote a post card to the PC Lab. Looked up the difference between red, black, and white mangroves. Dinner. Looked up where the Rogers and Broad Rivers meet. Entirely too far a steam from where we are this trip. Planned the next day, deciding to wait until 11 am to launch and fish the incoming tide at Hurddles Creek and Mud Bay all afternoon. Prepped tomorrow’s Crock-Pot dinner, Italian Chicken. Watched FRINGE. In bed by 10 pm.

Wednesday, January 28
Up at 8 am. Walked around, taking photos. Purchased bungee cords and a pad lock for the dry box at the local hardware store. Spoke to the lady behind the counter about our research. Checked on prices for an airboat ride. Surprised they are so expensive ($40 per person!). Back to the apartment. Everyone else is just getting up have been woken by the maid. Made turkey sandwich for lunch. Drove to Chokoloskee Island. Called the ENP Ranger and left a float plan. On the water by 11 am. Made our way to Mud Bay, still looking for newborn and young-of-the-year sawfish. Hung out for an hour, then motored back to Hurddles Creek. Fished the incoming tide. No sawfish. Moved back to Mud Bay and continued to fish the incoming tide. Water was a bit warmer, but likely due to it running in over the warm, sun-exposed mud. No sawfish, but we did catch 4 hardhead catfish and a couple mullet. Back at the dock at 5 pm. Local guy from the previous day serenaded us while we put the boat back on the trailer. Called the ENP Ranger. Hosed boat down. Back to the apartment. Did Alicia’s 20 minute Turbo Jam video. Showered. Dinner. Posters and brochures came FedEx. Left some with the lady at the hotel’s front desk. Planned to launch early at Port of the Islands and fish the incoming tide closer to the coast, possibly catching the larger juveniles or adults. Watched LOST. About dang time they had a super awesome episode. In bed shortly after.

Thursday, January 29
Up at 6 am. Out the door by 7:30 am. Gave posters to hardware store, airboat ride gift shop, and restaurant. Saw several alligators sunning themselves at the edge of the marsh along the road. At the boat launch by 8 am. Spoke to a local man at the dock. He was very kind, wondering if we had the proper charts and knew the area. Also commented on how nice the boat and engine are. He asked if we had cell phones and noted that we had a VHF radio, commenting that we didn’t want to spend the night on the water. I assured him that NOAA was quite safety conscious and told him about our EPIRB, too. Signed in at the gift shop and gave lady some posters and brochures. Launch fee was waived because we are a government entity. 45 minute motor down Faka Union Canal at idle speed, watching for manatee. No manatee. Fished the outgoing and slack tide in Faka Union Bay. No sawfish, but saw a bonnethead cruising the mud flats. Fished the incoming tide around Marker “17 between Faka Union Bay and Panther Key. The current was really ripping. Scary how strong and fast it is. Note to self: don’t fall in. No sawfish, but 1 gafftopsail catfish. Reminded myself to not get frustrated because, afterall, we are looking for an endangered species. Air temperature warm (75 oC). Headed back to Faka Union Bay and fished the incoming tide. Two sets on north side of channel across mud flats between two larger mangrove islands – 1 southern stingray. No sawfish. Two sets on south side of channel around several smaller mangrove islands – 1 southern stingray, 1 gafftopsail catfish, and 1 young-of-the-year bull shark. No sawfish. Sun was getting low and decided to head back to dock. Made great time up Faka Union Canal with the incoming tide. Alicia drove. No manatee, but lots of ibis and heron. Drove back to the apartment feeling victorious over a week well spent. Excited about getting a tag on that bull shark, too. Texted JC to let him know we were off the water. Made dinner, Chili. Showered. Decided not to work out, cracked a cold one, and toasted to everyone making it through with all fingers and toes and no real hang-ups with the boat or gear. Ate, hung out, talked, and watched some TV. Packed up our stuff. Made plans to get up early and get back on the road.

Friday, January 30
Up at 5 am. Packed the truck. Checked out. On the road by 6 am. Heavy fog. Breakfast at the Cracker Barrel in East Naples. Bacon, eggs, and biscuits and gravy. Coffee was strong. Waitress was sweet. Couldn’t get out of the store without purchasing some sour Jelly Belly jelly beans. Never can. Back on the road to light fog and drizzle. Interns sleeping in the backseat. Alicia talking and helping me stay awake. Stopped for gas in Tarpon Springs. Note to self: don’t stop at this exit again as the gas station is far from the interstate and in a heavily congested area. Weather cleared up and temperature dropped. Lunch at a Wendy’s in Gainesville. Again wishing for cruise control. Lower back is very tired. Quick stop at a rest area for a bathroom break and a DDP. Merged on to I-10 west around 2:30 pm. Consuela, the front office secretary, called about my timesheet and asked if we would be at Theo’s, our acting lab director’s, going-away party tonight. I told her I was tired, but would pull it together to hang out for a bit. Stopped in Tallahassee for gas at a Flying J. Watched a huge RV back into a smaller RV. If you can’t park it, don’t drive it. Final push down Hwy-231 and back at the lab by 6:30 pm. Parked the truck and boat up top and decided to come in tomorrow to clean everything. Drove down below to see what was up with the party. Two slices of cold pepperoni pizza saved my life. Good news! Katie, a colleague, had been admitted to the hospital around 5:30 pm and her contractions were 7 minutes apart. It was nice to see everyone smiling and having a good time. Spoke to several people about the trip. Shook Theo’s hand and told him how much of a difference I thought he has made at our lab. Also got to say goodbye to JC before he leaves for his 2 month rotation at the Miami Lab. Left the lab tired, happy, and ready to sleep in my own bed.

25 Random Things

1. I am a constant and steadfast list maker. I also thoroughly enjoy organizing, labeling, sorting, cleaning, stacking, and filing.

2. As much as I try, I cannot bring myself to like cottage cheese. This pains me because I know how healthy it is. Every so often, I will try it again to see if my tastes have changed (like they did for sour cream, dark beer, and mushrooms). So far, they have not.

3. I am a certified SPINNING instructor.

4. As if those last two comments didn’t give it away, I am a health nut. Gym rat, too.

5. I get super excited about road trips with friends. In fact, I get more excited about the road trip than the destination. Life is a highway …

6. I adore cooking. I find it both relaxing and rewarding.

7. No matter how confident I may seem, I get stage fright. Bad.

8. I prefer salty to sweet. That said,

9. My favorite candy is sour Jelly Belly jelly beans.

10. When it comes to household chores, I prefer laundry to the vacuum.

11. I am both extremely anxious and extremely excited about being in charge of the new field project that starts next week in the Everglades. My greatest fear? Running the boat aground.

12. I miss my sister everyday.

13. I dislike doing things that I am not automatically good at. That said,

14. I am always up for a challenge and am highly competitive.

15. Negativity really bums me out.

16. If you need it, chances are I have it in my bag or car or purse. If I don’t, then I will the next time someone asks.

17. One of my yoga goals this year is to be able to do a headstand.

18. I dig being in my 30s way more than I ever thought I would.

19. Sometimes I hurt the ones I love the most. I am not proud of this and have been working very hard to change.

20. I believe that communication can solve every problem; however, effective communication is not always my strongest suit. Again, something I am working hard to change.

21. Wearing boots makes me feel powerful and sexy.

22. I love rock and roll so put another dime in the jukebox, baby!

23. Litter bugs get under my skin.

24. Napping is one of my favorite ways to spend an afternoon.

25. The sticker on my Nalgene bottle reads : Those that say it cannot be done shouldn’t interrupt the people doing it.