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.