<![CDATA[Illinois Times - Blogs]]> <![CDATA[Strategy for the weak-willed environmentalist]]>

The standard advice for anyone wishing to reduce their energy consumption tends to include turning off the lights, walking instead of driving and turning down the heat.

Turning off the lights when I’m not in the room? Check. That one’s pretty easy. Walking everywhere? Wearing five sweaters all winter long? … Fail and fail. Some days I can do it. But on others, it just ain’t gonna happen. Excuses are just too easy to come by: My ice cream will melt by the time I walk home or I can only fit so many sweaters on top of each other.

The bad news: I’m wasting energy, and so are a lot of other people, some of whom are even less environmentally conscious and far less prone to sacrifice in the name of Mother Nature.

The good news: We can all conserve more energy with one-time choices than we can with total behavioral changes. Saving the planet is really more about using better technology, researchers are saying, than it is about giving up our comforts.

Carpooling to work with one other person, for instance, saves about a quarter of the energy that can be saved by driving a more efficient car. When it comes to keeping the house warm in the winter, we would use 5 percent less energy than we would otherwise use if we improved attic insulation, versus the less than 3 percent saved just by turning down the thermostat every day. New CFL light bulbs can save 4 percent, whereas turning off old bulbs each night will only save half of one percent of the energy otherwise needed. In other words, using more efficient technologies reduces our carbon footprint much more effectively than just using old technologies less. 

Unfortunately, the word isn't getting across, and those who are inclined to take only one or two steps, fail to take the right ones.

While weatherizing the house or buying a hybrid car can cost money, such actions come with a major plus – they only require easy, one-time changes in behavior (most of the time there are savings in the long-run, too, as the electric bills are lower). Curtailing our driving or turning up the temperature on the air conditioner, on the other hand, require constant psychological willpower. Do I really want to sweat profusely in my hot home when I get back from work? Do I really want to ride my bicycle to the market through the rain? Kudos to all those who are able to say “yes,” but I’m pretty sure my answer will probably be “no” on an unfortunately regular basis. 

So, to make up for my willpower shortcomings – which I will continue to try overcoming, I’ve decided to adopt just one hard and fast rule: Pick the best technology.

 

]]> <![CDATA[Running buddy fail]]> I’ve had a couple of great running buddies over the years. Key qualities include just
the right level of cheerleading and knowledge of such things as stretches, tennis
shoes and running paths. (I’m also glad when they’re talkers – ‘cause running
gets boring, and I’m usually too busy panting to bring much to the conversation.)

But far more than anything, the top quality for any running buddy has something to
do with accountability.

Day one of a new routine is always the hardest, but the good running buddy guilts
you into it. Day two: You’re super sore, but the good running buddy reminds you
that day two will become just another day one if you put it off another week.

So, about a month in, thanks to the encouragement from your awesome running
buddy, you’ve reached your short-term goal.

Then, things get busy. You have a couple of night meetings, a social hour or two … or
five. Crap, now you’ve got social hour flab. Go for a run? Eh … I need to catch up on
my sleep.

A month goes by. “Let’s go running,” you say, uncharacteristically, to your running
buddy, who, having considerable willpower, hasn’t stopped exercising and isn’t
going to wheeze as you do when you round the first corner.

The cheerleader in your running buddy kicks in. Even though you’re back exactly
where you started, your running buddy tells you “Nice job. Next time will be easier.”
So you plan to go running two days later. The time arrives. “How do you feel about
running?” your superb running buddy asks.

This is the moment where you return the favor. You say, “I’m all about it! Let’s go!
The air is cool and the paths are clear!”

But, instead, being the terrible running buddy that you are, you say, “Well, I could be
persuaded. But if you’re not feeling like it, I don’t mind.”

That’s a running buddy fail.*

*Sorry, Pat!
]]> <![CDATA[Do it right in the dog days of summer]]>

Watch this:



I love that clip from Will Ferrell's film Anchorman, and it fits tangentially into today's post. Summer in the Midwest is a time of wretched, smothering humidity and baking heat, the combination of which usually makes you sweat without exerting any effort. If you dare to move around while outside in this sweltering stew, you take on some very real health risks. These risks should not be ignored, but they are completely manageable. With the State Fair right around the corner, we've got the two-mile Parade Run this afternooon (Get registered!) and the 6-mile (10k) Abe's Amble on Aug. 22 (Get registered!). It will be in the mid-90s today during the Parade Run, so anyone planning to run it would be well-advised to prepare. Here's a quick list of things you can do to make sure you cross the finish line on your feet instead of on a stretcher.

1) Dress for success. Just like any other area of life, running has a certain wardrobe. That stinky, pit-stained old cotton T-shirt you wear to the gym may be your favorite, but if you wear it while running in 90-degree weather, you might as well be wearing a garbage bag. You will become drenched in sweat, and the cotton will hold onto the moisture for hours. Instead, wear one of those newfangled mesh running shirts that wick away sweat like a personal towel boy. They're lighter than cotton, less prone to stretching, more breathable, and allow faster evaporation of sweat. Plus, they make you look like you really know what you're doing, so you can act all nonchalant when someone comments on your race attire. "Yeah, I run so much I had to get a special shirt...it's no big deal."

2) Baste yourself like a turkey. One of the benefits of running outside is getting a sweet tan that lets everyone know how active and "with it" you are. But when that sun is raining down fire with all the intensity of the Roman army in Western Europe, you're going to want a few tribes of Scotsmen to beat back the UV rays. Okay, that was a bad metaphor. Just wear sunscreen.

 3) Go all Niagara on yourself. I can't state this enough: Drinking enough water is absolutely imperative. Dehydration can drop you like a bare-knuckle boxer, and a poorly-watered person can experience tiredness, headaches, dizziness, rapid heart rate and even constipation - none of which is helpful while running. Luckily, it's easy to prevent. Just drink plenty of water. Don't wait until you're thirsty. Do it now. Seriously. Get up and grab a bottle, glass, mug or shiny metal canister of water. I'll wait. Slurp it down. All of it. Now do that about 10 more times throughout the day. Be sure to drink during and after the race as well. Bonus: Drinking lots of water can also help curb appetite, since the body sometimes confuses thirst with hunger.

 4) Bring your Siamese twin. Running with a partner not only offers motivation and support, but it gives you a safety net in case you start feeling double plus ungood. You can always hope a stranger notices when you collapse in an exhausted heap, but a good friend and running buddy will likely see warning signs of heat stroke or other heat-related maladies before you pass out. That's what friends are for - picking up your gross, sweaty body, hoisting you onto their back and finishing the race in record time. Okay, that might be a tad unrealistic, but it would be pretty cool. If your running buddy does that, you at least owe them your first-born child. (A second or third child is acceptable if you're only work friends.)

That's all I've got. Anyone else have any good tips? Leave a comment below or email me at pyeagle@illinoistimes.com. Have a great day and a great run!

]]> <![CDATA[Inside a runner's mind]]> Perhaps it was the heat. By 9:30 in the evening, one would normally expect the sweltering fever and thick humidity of the day to dissipate, but the sultry blanket of summer seemed to defiantly drape itself over the park even as the waning crescent of moon slowly climbed into the night sky.

Full of root beer caffeine and a week’s rest, I bounded down the stairs of my apartment building, eager to take the abandoned streets as my own and make up for my recent inconsistency in the realm of physical exertion. I was wearing my space-age light-weight running shirt, a blinking light clipped on the back collar, and my black, silicone-covered music player pumping into my ears a growling, angry tune with grinding guitars and piercing drums – the best music to run to. I do my best work when the music strokes that hidden epic-sensitive spot in my ego, the one that secretly and fallaciously tells me I can run faster than anyone else on the planet. Sometimes it whispers to me in the first-person plural voice: “We never slow down. We never stop. We are invincible.”

I jogged quickly down MacArthur Boulevard toward Washington Park, leaping emphatically over each uneven sidewalk joint and mud slick, then turned east onto Williams Boulevard. I long ago reasoned that I should run the half-mile boulevard loop first because that first forces me to actually do it – saving it for the end would make it easier to skip. I’ve now begun to wonder if the final hill in the park leading back to MacArthur would be easier if I saved the boulevard loop for the end. No matter now.

The heat began to seep into my muscles and lungs as I pattered past the main South Grand entrance to the park. My short, quick steps gradually began to feel heavier, as though I was dragging a pair of dumbbells tied to my ankles and someone kept adding a few ounces of weight with every passing minute. As I pushed up the hill by the playground pavilion, my breathing began to change from shallow puffs through my nose to deep and forceful gales through my mouth, requiring concentration to keep them under control. I’ve found that metering my breath gives me focus and keeps me from feeling winded.

The downhill slope between the pavilion and the lagoon is a welcome respite from the toilsome fight that even flat land presents. I practically fell down the hill in quick, light steps that barely touched the ground and seemed to place my body ahead of my feet. But just as what goes up must come down, every downhill has an uphill, and the carillon hill awaited me next. I crossed the southern lagoon bridge, where a row of sleeping mallards had docked for the night, and began to push deliberately up the incline, every heavy footfall seeming to chip into the hillside like a stair case. I passed a young couple walking up the hill and thought smugly to myself, “Look at those lazy suckers walking. I’ll show them how a runner climbs a hill.” By the time I reached the top, the smothering heat had injected every cell of my body with a dull fire that made me second-guess my doubt in spontaneous combustion.

Going downhill again, I saw another runner headed the same direction and immediately shifted focus from, “Good God, I’m dying,” to “I have to pass that guy!” Competition is a powerful motivator, especially when a person’s physical faculties begin to groan for rest. The other runner turned onto a side road and began to walk. The smugness immediately returned, and a self-satisfied grin sprouted across my face like a cartoon lion who sees his prey fall into the dust.

The next few minutes are a blur – the combination of heat, exhaustion and hyper focus have wiped any distinguishing details from my memory. I only remember hitting the final hill leading back to MacArthur Boulevard with a cautious optimism – I was nearly finished, but the hardest work remained to be done. For me, the final leg of every run is always a sprint, no matter how tired or out of breath I may be. With two light poles to go and my legs and shoulders burning in protest, I increased my pace by about half – a full run at about 80 percent of my capacity. The last light pole loomed ever closer…a few more steps…now GO! I break into a sprint like I’m trying to catch the last train ever. The guttural tone of a favorite vocalist whispered indignantly in my ear, driving me forward. “We once drew, some lines in black. Right now, it’s about time, we took them back.” I pump, push and shed the weight of exhaustion for one last charge. My feet move faster than I thought possible, screaming and fighting every step of the way. Fifty more feet. My chest heaves in gasping breaths that only leave me wanting. Twenty feet. Tunnel vision sets in…I see only the blurred lights of a passing car ahead and the solid stripe on the road leading me forward. As I reach the finish, the heat hits me again, as if I had left it behind by sprinting. Though I’ve finished running, my legs don’t want to stop; the keep moving, forcing me to speed walk down the sidewalk with my hands on my head like a prisoner of war.

It was only 2.5 miles. That’s hardly anything. Perhaps it’s the heat that sapped my strength so early. Maybe it was from not running with a partner or my lack of a concrete running goal. Any one of those factors could be the culprit, or it could have been all of the above. At any rate, I have a lot of work to do if I’m going to run the Abe’s Amble 10k race at the State Fair on Aug. 22. That’s more than double the length that winded me last night, but I know I can do it. As my subconscious says, “We are invincible.”

]]> <![CDATA[Pumpers gotta pump]]>

            Drugs. In the world of fitness – and by extension – sports, they have become an issue impossible to ignore. Even though most of us amateur runners, cyclists and other athletes will never deal with steroids personally, we are constantly barraged by allegations about or confessions by the names we admire: Lance Armstrong, Mark McGwire, Florence Griffith-Joyner, Bill Romanowski…the list goes on for miles. If we think about it, we realize that these are names not of gods and titans, but of humans just like us – straining to hit the ball harder, pushing to top that hill faster, struggling to shave an extra second off that lap time. Those who use steroids want to be the best and make for themselves a name to surpass the heroes they admire.

          Author and extreme amateur athlete Stuart Stevens began taking steroids in 2003 as research into the mental and physical effects of steroid use, and he wrote about his experiences in Outside Magazine. (Read it here.) Stevens relates how his body changed into a muscle-bound machine that wouldn’t quit, but more interesting than the effect it had on his body was the effect it had on his mind.

“You confuse what these performance enhancing drugs are doing to you and yourself,” Stevens told NPR’s Michele Norris in Oct. 2003. “You start to think pretty quickly, ‘Well, this is me. I can ride three hundred miles and the next day, I can feel just fine. Aren’t I impressive?’ ” (Hear it here.)

With steroids, we could all be bigger, faster and stronger. So why don’t we? For me, it’s a combination of reasons: the prohibitively high cost, the dangerous health risks and the lack of any real need. But there’s another reason I’ve chosen to take the hard road to fitness: to me, using steroids defeats the whole purpose of being an athlete.

“Sport is about individuals competing against individuals, not about individuals competing against other individuals’ doctors,” Stevens says. “… There’s something about it that is tremendously dishonest. The athletic endeavor should be one of the purest endeavors that we engage in in life.”

I have been running and watching my diet for about five years, and I’ve lost more than 70 pounds in that time. I’ve run two half-marathons, gained self-confidence and greatly lessened the health risks I’ll face later in life. Sometimes I imagine just what I could have accomplished if I had taken steroids. I could have done two full marathons, and I could have a chiseled physique to show off. But I’ve come to realize that wouldn’t have been me. I may be slow, weak and a bit pudgy, but I’m better off now than ever before. And I’m proud to say I did it the hard way.

]]> <![CDATA[Twitter - For the birds.]]>

No, really, it’s for the birds.

For months, my smart phone-, Mp3-, cable-less self was reluctant to join, even explore the world of Twitter. Constant updates on Lindsay Lohan’s latest faux pas? No, thanks. I only signed up for the service in January as a way to keep track of some politicos in the statehouse while I was working there for another publication. But somewhere in my new follower frenzy I found a few treasures that speak to my environment/science/how-things-work/politics tastes. So, here are a few of my favorites:

As the BP oil spill crisis dragged on, I received play-by-play Twitter updates – ripe with shocking facts, humor and sarcasm – from Kate Sheppard, a Mother Jones reporter. Somehow, in 140 characters or less (usually much less), she relayed some of the most dramatic episodes happening in the Gulf and back in the nation’s capitol. Using Twitter, she complemented her regular full-length coverage of incidents including BP-tied Sherriff”s deputies barring journalists from tainted beaches and lawmakers calling oil spill hearings unwarranted “shake-downs.” Oy. (Of course, to lighten up the mood on the oil spill front, the infamous BPglobalPR is also a must-follow.) 

But I have to credit Grist, an environmental news and commentary website, with leading me to Sheppard. (Retweets rock! Er, I mean, they’re helpful sometimes.) Grist’s latest stories have included a feature about a “conservation community” in Illinois and an audio recording about the “population bomb.”

Another favorite of mine, the Society of Environmental Journalists, can be great. It can also be really annoying. It posts links to great environment news stories from across the U.S., but it also posts about 30 at a time. Overload! 

For the official word on environment and science, I’ve started following several government agencies. (And then when I visited Washington, D.C., for the first time earlier this summer, I got just as excited to walk past an event I’d seen promoted on Twitter as I did about seeing the monuments. Sorry, Abe!). A quick run-down with a sample tweet for each:

• Greenversations, the Twitter account for the U.S. Environmental Protection Agency's official blog

Science Wednesday: Growing Green Minds: Each week we write about the science behind environmental protection. Prev... http://bit.ly/aBShLr

• EPAowow, the Twitter account for the USEPA’s Office of Wetlands, Oceans and Watersheds

Ways to Take Action: Let native vegetation grow by the lake—mow and fertilize less! #lakesmonth

• EPAresearch

EPA Science Advisory Board panel holding public meeting 7/20-7/22 on the impacts of Mountaintop Mining http://bit.ly/aPL8dh

• USDAgov, Twitter account for the United States Department of Agriculture

USDA Blog: Endangered Birds Benefit from Wetlands Reserve Program http://bit.ly/a8vsux

• National_Ag_Lib, the National Agriculture Library's account

Have kids ages 8-13? Have them check out the recently redesigned Sci4Kids website: http://bit.ly/sci4kids (via @ARSInformation)

 • USoceangov, for the National Oceanic and Atmospheric Administration’s (NOAA) Ocean Service

Learn about sea turtle conservation via NOAA's latest online game, "Waterlife: Sea Turtles and the Quest to Nest": http://go.usa.gov/OVa

• USGS, for the United States Geological Survey

It's National Pollinator Week! Get the Buzz: http://bit.ly/cZ5Wuh

A few others: 

• Nature_org, for the Nature Conservancy

Boeing reveals its new hydrogen-powered plane the Phantom Eye! (via @BBCnews) http://nature.ly/a9jrCV

• NSF, Twitter account of the National Science Foundation

News: Indian Ocean Sea-Level Rise Threatens Coastal Areas: Indian Ocean sea levels are rising unevenly and threate... http://bit.ly/cJsde1

 And, like I said, for the birds:

• Audubonsociety

Creating new wetlands to protect migratory birds from Gulf #oilspill http://bit.ly/9YzyeR

 I’m not about to recommend my own account  because I fail at tweeting (I think I’m up to 15 tweets since I signed on, and most of those are random retweets), but be sure to keep up with the Illinois Times’ account.

ALSO, I’m sure there are tons more out there that I don’t know about but really ought to be following. So, a request: PLEASE fill me in! I need some recommendations, especially for good Springfield-area Twitter-ers.

]]> <![CDATA[I ate one Skittle today...]]> My sister Natalie is awesome. (Both of my sisters are awesome, of course, but only one of them is relevant to this post.) A dietician by trade and an avid fitness enthusiast, Natalie recently turned me on to an online tool that holds a lot of promise for my future fitness.

For a very long time, I’ve been kicking myself for not doing a better job of tracking what I eat. I know that if I did track my consumption, I would be confronted by some unpleasant truths – namely, that I probably get way too many calories from carbohydrates. Dieticians say you should get about 60 percent of your calories from carbohydrates, but I’m probably closer to 80 percent. (That’s just a guesstimate, of course.) Once I finally get in the habit of tracking what I eat, I’ll be in a much better position to identify consumption trends that sabotage my fitness and overall health.

Enter NutriMirror.com. It’s a free service that lets you log your food intake and offers nutrient values for your logged items, as well as helpful analysis to show you where your diet can improve. It contains a lot of nutrient values for foods I wouldn’t have expected to see in the database, such as pineapple salsa from Trader Joe’s.

Using this tool, I’ve already learned that my usual morning smoothie (recipe below) contains a lot of carbs but also a ton of fiber, which is why it keeps me going for so long. I’ve also realized that I consume far fewer calories than I should to maintain my weight. Someone at my height and weight should consume 2,657 calories a day to maintain weight. Between breakfast and lunch, I only consumed 775 calories total – less than one-third of my total. Unless I manage to consume 1,882 calories for dinner, I’ll probably end the day with a 1,000 calorie deficit. (Yes, I have been completely honest in tracking my consumption – I promise!) This whole time, I thought I ate too many calories…weird!

Enough about me and my nutrition. Someone else try this out and let me know how it goes. And as promised, here is my smoothie recipe. Modify as you see fit.

6 frozen strawberries
1 ripe banana
8 oz. orange juice

Just stick it in your blender and blend the heck out of it. You don’t need any milk because the banana acts as a thickener when it’s blended, and you don’t need any ice because the strawberries are frozen. If you want to jazz it up a bit, add in some berries or peaches. (Props to Amanda Robert for giving me the recipe…and word is, she got it from Dusty Rhodes. Both are former Illinois Times writers. We know how to keep it healthy here – except for those office parties at which we stuff our faces with cookies, cake and cheesy delights of all varieties. Forget I said anything.)

I’m going to go eat 1,882 calories worth of candy.]]> <![CDATA[Outkast and the eternal glory of ]]> Big Boi formerly of the hip-hop Beatles, actually known as Outkast, just released his stupendous solo album, “Sir Lucious Left Foot: The Son of Chico Dusty.” It’s really good, and it lends even more credence to the rumors of an Outkast reunion. Which is the greatest thing ever. I’m not the world’s biggest Outkast fan. When they were huge, I mostly listened to (ugh) Blink-182 and thought that rap and hip hop weren’t really genres to take notice of. They churned out albums and singles that topped the charts and I kept listening to “All the Small Things” and wishing I could skateboard with midgets. But I was wasting my time. Outkast was busy revolutionizing the way pop music was bought and sold. They made hip hop more accessible than it had ever been, but still delivered anthem after anthem devoted solely to hypnotic dance grooves and managed to sell it just as well to club kids as they did to soccer moms. That in and of itself is deserving of high praise. However, Outkast didn’t really reach the peaks of their mainstream crossover until they combusted on “Speakerboxxx/The Love Below” and that was with a little ditty called “Hey Ya!” And that was when the whole world took notice. I will say now that “Hey Ya! is the best song that human beings have ever recorded. It’s not my favorite song, but if a particularly cruel genie forced me to live the rest of my life listening to one song and one song only, it would be “Hey Ya!” Granted, “Hey Ya!” is all Andre 3000’s playground. It combines his pet obsessions with ‘60s and ‘70s funk with jingly acoustic guitars and shot-a-long choruses. Andre 3000 was always the one to integrate pop into Outkast’s sound, but “Hey Ya!” made that combination the focus of the song instead of an inspiration. “Hey Ya!” is the defining statement of a band that went out long before its time. Although other groups would try to work hip-hop magic into mainstream crossover success (I’m looking at you, partially successful Gnarls Barkley), Outkast did it first and did it best and I can’t wait to see if they maybe-possibly-hopefully come together again. If so, I will surely bust out my Polaroid camera, take several snap shots, and shake it in order to speed up the development process. ]]> <![CDATA[Environmental street art]]>

Sewage. It happens. And, typically, it ain’t pretty. But! Check it out: decorative manhole covers! 

A photograph of just one of many artsy manhole covers on Japan’s streets, the image is from Remo Camerota’s book Drainspotting. There are plenty more photos here.

I only happened to discover how cool water infrastructure can be because I click on all links/tweets/headlines that contain some form of the word “sewer” (My all-time favorite topic. Weird, I know. I’m easing you into it now.) But apparently there’s an entire world of manhole cover appreciation.

According to this guy, utility companies and cities often have their very own manhole design … which must be what makes the International Manhole Cover Museum possible. It’s in Farrara, Italy. Screw Venice and its gondolas! (Besides, those little love boats float down canals into which households historically have directly dumped their sewage. Romantic, no?)

But, if I can’t make it to Farrara, I’m hoping to find some postcards by Floridian Bobbi Mastrangelo, who paints pictures of manholes. My favorite is the “save water” version. 

They call Bobbi “the grate artist,” but the “grand dame of manhole covers” (or the “Manhole Cover Lady”) is Diana Stuart. She wrote a book – 128 pages. With pictures – 400. She crusades for manhole cover preservation in New York City. 

I'm pretty sure I want to meet her.

]]> <![CDATA[Katy Perry is my arch-nemesis]]> As a person who has more than a passive interest in pop music, I am always disappointed by the summer. It’s a time when the radio is ruled with trashy throwaway ballads that mostly appeal to people who tweet about lying out by the pool. It’s disposable, usually focused on how much cheap beer you can drink, overly sexual without any winking charm and generally just not much fun to listen to. Which is why human sour-gumball Katy Perry is my arch-nemesis. For the second time in three years, Katy Perry has regrettably ruled the summer. Her song “California Gurls” is every bit as soul crushing as dry heat and the ABC summer television line up. Perry has stated that “California Gurls” was a reaction song to Jay-Z and Alicia Key’s collaboration “Empire State of Mind” an ode to the NYC’s mix of the grit of the streets with the opulence of the city’s ever present flashing lights. With a statement like that, it’s almost impossible not to compare the two tracks, but there are plenty of other odes to cities that can equally satisfy a summer travel streak. “California Gurls” by Katy Perry featuring Snoop Dog Sure, Perry can sing tawdry ballads about bi-curious hookups, but can she mash that with the laid back style of a man who un-ironically refers to himself as “the Dogfather?” The answer is a resounding not really. Snoop Dog sleepwalks through a few bars and provides the introduction and conclusion to the song, but the star here is Katy Perry who bubbles the way through an oppressive techno beat followed by a cotton candy chorus sing-along. The whole song reeks of trashy sex appeal and the music video is a nightmare mash-up of candy and board-game entrapment. At one point, Perry exclaims, “there must be something in the water.” I tend to believe her. “Empire State of Mind” by Jay-Z featuring Alicia Keys Jay-Z is one of the oddest characters in the pop culture landscape based solely on his insistence that he is a member of the old-school Hollywood elite, a gangster with equal chance to shoot you as save you, and a made man who can buy and sell anything. He has tried to balance these different characters over time, and when it works, Jay-Z’s music is transcendent. And it works here. “Empire State of Mind” is a success not just for romanticizing and paying respect to the country’s love affair with New York City, but also the way he gives attention to the little things that make the city special. Jay-Z examines the ever present Yankees hats and corners where he used to sell drugs, as well as the dream of making it in the big city. Even more surprising is the mention of the way the city breaks people with lines like “eight million stories out there and they’re naked / city is a pity, half of y’all won’t make it.” That’s not to mention Alicia Key’s stunning addition to the chorus that helps contribute to the great big dream that the city embodies for so many. “The End” by Ryan Adams & The Cardinals From the under appreciated “Jacksonville City Nights,” alt-country guru Ryan Adams sings about his hometown of Jacksonville, North Carolina. “The End” initially plays as a sort of sad drunken love letter to home with lines like “and in the cotton fields out by the house where I was born the leaves burn like effigies of my kin. / The trains run like snakes through the Penacostal pines filled up with cotton and fine sloe gin,” but the song gets much darker. Adams eventually laments “oh, Jacksonville, how you burn in my soul / how you hold all my dreams captive” before resigning himself to muttering “the end, the end, the end.” Sometimes, it’s not that nice to return home. “We Built This City” by Starship I would rather listen to “California Gurls” all day than hear “We Built This City” once. It’s that awful mix of trying to hard with “sticking it to the man” rah-rah garbage to be anything more than painful schlock. Plus, they don’t even mention an actual city, although one that was built with rock and roll may not have the sturdiest of foundations. So, what city did I miss that might actually be worth listening to? Or, even better, what new summer songs can dull the mind numbing headache that this year’s biggest hits have given me?]]> <![CDATA[I want to go to Miami, too!]]>

Let’s take a break from fitness for just a moment to discuss “The Decision.” I happened to catch hoops prodigy LeBron James’ announcement that he would play for the Miami Heat, and I just have to make a few things clear to the world of sports:

1) Professional athletes are a bunch of overpaid clowns. Basketball players throw an orange ball through a metal circle suspended twelve feet in the air and get a brazillian dollars for it because it’s entertaining to watch. I spent five years in school learning to analyze politics, build computer databases and write professionally so that I can perform a vital public service. No one offered me millions of dollars, and I sure as heck didn’t have a press conference to announce my acceptance of a job offer. I can’t dunk, though…so that might have had something to do with it.

2) It’s not the end of the world, Cleveland. There’s no need to torch LeBron’s jersey in effigy, accuse him of betraying you or write nasty things about him in your little diaries. He’ll always have a special place for you in his heart, even though he’ll be making sweet sports love to some floozy of a city in the near future.

3) Just because LeBron was good at Cleveland doesn’t mean he’ll be good at Miami. Environment has a lot to do with how well an athlete performs, and if the environment in Miami somehow isn’t right for him, he may just fizzle out. I’ve been told that Miami has a ton of all-stars headed their way. Fine, I wish you luck. But consider this: what happens when you put five ball hogs on the same team? Everybody plays for themselves and the team doesn’t function as a team. I’m not saying that’s a sure thing, and I don’t even know which alleged “all-stars” with whom Mr. James will be playing, but I do know that I’ve played a lot of sports with a lot of talented people who didn’t know how to play well with others.

I really do wish LeBron the best, though. He’s got an amazingly bright future ahead of him, and he seems to have worked hard to get where he is. Let’s just hope it all works out for the best. Come on, Cleveland…let’s go get a beer.

]]> <![CDATA[A confession]]>

I have fallen off the wagon. I haven't run in several days, and the interval between my runs has grown lately. I know that exercise gives me energy and confidence while speeding up my metabolism, so why have I let myself get so far off track? I confess to having been lazy, distracted and unmotivated. Today, that ends.

Below are a few of the things I'm doing to stay motivated and get back in the habit. I hope they help other people stay motivated as well.

1) I'm making a conscious decision each morning to work out, no matter what else arises. It will be part of my schedule - no ifs, ands or buts. If I have to run over my lunch break, I'll do it. If I have to skip the occasional social engagement, I'll do it. I am committed.

2) I'm going to keep my running gear near my bedroom door, so I have to look at it every time I enter or leave. It will serve as both a reminder and a shame factor - if I don't work out, my running shoes will stare me down and shame me into using them.

3) I'm constantly telling myself that I love to exercise, and there's no better feeling than the exhaustion of a great run. I used to hate exercise during my early college days, but I convinced myself through repetition that running is a part of who I am, and now I feel as if I absolutely MUST do it to feel fulfilled. I just need to be reminded of that from time to time.

4) I'm going to keep my new running buddy* accountable for her runs. Knowing that someone else is watching your progress keeps you on the straight and narrow, while knowing that you need to push someone else forward helps you push yourself. Having a good support system is important in many areas of life, and exercise is no exception.

*You may have noticed Rachel Wells writing for Illinois Times the past couple of weeks - she just started at IT and she is my new running buddy. You'll probably see her blog posts here at some point as well.

Now it's your turn - what do you do to keep motivated? Have you been slouching lately? I want to hear your story. Leave a comment below or email me at pyeagle@illinoistimes.

 Have a great week, and keep on keepin' on!

]]> <![CDATA[Eating for Exercise]]>

Hey, long time - no see! Where have you been? I was worried sick about you! You really ought to come visit me more often. (Yeah, I haven't posted on this blog in awhile. I'll change, I promise!)

Now that you're back safe and sound, let's talk about diet. When you're exercising a lot, it's hard to balance your need for energy with the all-too-easy tendency to undo your workout by eating the wrong foods. I've found the best policy for me is eating low-calorie/moderate-carb fruits, vegetables, nuts and seeds - all with plenty of fiber. I avoid the sport gels, beers, breads and chocolate milk that I've heard touted all the time. That stuff is great if you have a super high metabolism that will use the energy up before it gets turned into fat, but my body operates more like an 1850s steam locomotive than a Mag Lev train. My body reacts poorly to simple carbohydrates, so I try to stick with foods whose nutrients will be absorbed into my blood stream slowly. My primary goal for exercise is weight management, and when I work out, I push myself nearly to exhaustion. Accordingly, the recommendations in this post are for people with slow metabolisms and high nutrient-replacement needs. If you don't fit that criteria, this post may still be helpful, but you may want to use a more general source. http://www.marathonrookie.com/nutrition.html (*Disclaimer: I'm a vegetarian and sometimes vegan, so I obviously avoid animal proteins most of the time. Thus, I don't have much knowledge of what animal proteins are best for active people, and I've left that out of this post.)

The table below contains some of my favorite post-workout foods with corresponding nutrient values. Click the name of each food to see additional data about each entry. Note that most of them have a good mixture of the various protiens your body needs. You may also notice that I've included some of them with added salt. Though I normally keep my salt intake relatively low, I don't see a point in eating food that doesn't taste good - if you want to add salt, go for it. As with anything else in life, just don't go overboard.

Food Amount Calories Carbs (grams)
Sweet bell peppers 1 cup 30 7
Red tomotoes 1 cup 32 7
Roasted salted almonds 1 ounce 170 5
Roasted salted sunflower seeds 1 ounce 163 7
Bananas 1 large 121 31
Sweet potato 1 cup 176 41
Hummus 1 ounce 50 6



The great thing about eating mostly fruits and vegetables is that you can eat until you're satisfied without feeling guilty. (How many times did your mother scold you for pigging out on asparagus? My guess is ZERO.)

This is by no means a complete list, and what I've suggested here isn't going to give you everything you need for a healthy diet. This is just a starting point, but hopefully one that will send you in the right direction.

Keep up the good work, Springfield! You're looking great!

]]> <![CDATA[Run it before they Ruin it]]>

Any avid runner knows the joys of a road without cars. Though you only need about four feet of personal space, it’s a wonderful feeling to have an open road before you and no metal beasts whizzing by with seemingly total disregard for your safety. It’s the difference between feeling like you have the whole world to yourself and feeling like you’re being stalked by a thousand huge steel cats who quickly lose interest when they realize how little fun it is to catch you.

Even better than an empty road is a brand-new road that hasn’t been opened yet. The MacArthur Extension is a perfect example. I’ve run it twice this week, and though I’ll be excited to use it when it finally opens April 30, I’ll be disappointed when it becomes well-traveled by cars and likely too dangerous to run. I ran it Monday before dusk, when a few workers were still hanging about, apparently to time the stop lights. They gave a friendly nod and wave when I passed, so I assume they didn’t mind my presence, along with the handful of cyclists and a walker or two. My roommate Kevin and I ran it again last night, just after dusk, and it had an eerily beautiful quality that you only find by observing vast developed spaces of concrete and steel completely devoid of human life. It evokes thoughts of a post-apocalyptic world or a zombie film.

From the intersection of South MacArthur Boulevard and West North Street to the top of the overpass deck is just over 1.5 miles, give or take a tenth. Doing that distance back and forth should give you a pretty decent 5K run. (That’s according to my wrist pedometer, which may be slightly off.) It is completely flat for most of the way, until you reach the overpass bridge, where you’ll find a long and steady incline of perhaps two percent. (That’s just a wild guess. It may be way off.) If you’re running only the length of the extension, the hill shouldn’t be a concern at all. When I’ve run it, I’ve already done about 2.25 miles just to arrive at the start, and even after tacking on the extension, it wasn’t too awfully challenging. Anyone who knows the Lincoln half marathon route will be relieved to know the overpass isn’t even remotely as steep as any of the big hills on that route.

It should go without saying, but in case you decide to run the extension, don’t touch any equipment left at the site, NEVER throw anything off of the overpass on to the highway, and please respect the environment by not littering. We as runners have a duty to represent our ilk in a positive way, and we have a special connection with the environment because of our proximity to it, so let’s be sure and honor those obligations. Also, be sure and give a friendly wave to your fellow runners, cyclists and walkers. This world could use a little more cordiality.

Hope to see some of you out there!


]]> <![CDATA[Just out of reach...]]>

I woke up Saturday morning at 5:45 – fifteen minutes before my alarm clock was set to being its annoying beep regimen. Here’s how it usually goes: The sound starts slowly. “Beep…Beep…Beep…Beep.” After about 8 beeps, it suddenly doubles in speed. “Beep, Beep, Beep, Beep” If I’m not up within a few seconds, it goes into time-bomb mode. BeepBeepBeepBeep,” until I violently smack “snooze” and roll over, burying my head in the pillow once more. Saturday was different. I was too excited to sleep, and I didn’t need the alarm to remind me that it was a big day. I had trained for three months to run the Lincoln Memorial Half Marathon, and the starting rifle volley was fast approaching.

In a rare instance of forethought, I had laid out my clothes, pedometer and energy snacks the night before, so that I could minimize my prep time and maximize my relaxation before the race. I dove into my clothes, leapt into my shoes and threw my contacts in like tiny Frisbees. I slurped a coffee-flavored Gu packet, chugged down some water and started hopping around in anticipation like a rabbit on speed. My roommate Kevin was also running, but he was decidedly less hyper about it. By the time we met Amanda at the starting line, I was punching the air like Rocky Balboa and attempting that crazy Capoeira dance style they do in Brazil. Needless to say, I probably looked ridiculous, but I didn’t care.

My energy level was so high, I couldn’t help but run like a felon who just broke out of jail. I was practically sprinting, passing people in much better shape than myself. In the back of my mind, I was thinking, “I shouldn’t be going this fast. I shouldn’t be passing the guy with calf muscles like tree trunks.” I just figured I would take advantage of the endorphins while they lasted and deal with the slump when it came. That was a mistake.

My first four miles passed in the blink of an eye. As I hit the fourth mile marker, my pedometer told me I had just blasted my old 5K time out of the water, running almost as fast in four miles as my record for three. That was pretty encouraging, of course – until I realized I hadn’t even completed a quarter of the course and my legs were already getting tired. That was at the first South Grand Avenue entrance to Washington Park, and by the time I made the loop into Leland Grove and back, I was fully aware that I had outpaced myself.

I spent the next few miles calculating whether I could still finish within two hours and reminding myself of how much better I was doing than last year. Just getting to that point was a triumph, I decided. (That’s true, considering that I’ve lost sixty pounds since my freshman year of college, and I used to be totally pooped after just two miles.)

At the water stop near the IDOT depot on North Lincoln Avenue, I stopped to down some Jelly Belly Sport Beans and rehydrate. (The Jelly Bellies take too much time to chew, by the way, and require too much water to swallow. I wouldn’t recommend them for events in which time is an issue.) As I refueled, Kevin and Amanda arrived, checked on me and continued on without complaint. I, on the other hand, had a complaint. I was tired and sore, but I had to go on.

The hills at Oak Ridge Cemetery and Lincoln Park totally kicked my butt. The Lincoln Park hill is probably only a tenth of a mile long, but it feels like a 45-degree angle, and after nearly 11 miles of running, it feels pretty brutal. I’m ashamed to admit that I walked it. I could have done it running, but my calves and quads were super tight, and I simply didn’t have the mental will. That’s what I get for leaving my pals behind at the start and not being able to keep up when they find me at the water stop chomping energy beans like an addict.

As I caught up to the soldier running in military fatigues and body armor, I realized I had made two mistakes: I hadn't taken my usual two aspirin to keep my legs from swelling, and I hadn't stretched out properly before starting. I made another realization then, as well: I had lost my focus. I knew I could go faster if I could just push myself mentally and ignore the leg pain, but it wasn’t happening. I stopped two more times before I hit the home stretch. There’s something about seeing the finish line ahead that gives me a burst of mental energy. Even though my legs had been entirely uncooperative for the past three miles, as I approached the finish, they suddenly sprang to life in a furious sprint. For the last fifty meters of the race, it was as if I had traded in my legs for a fresh pair. Why can’t I feel like that all the time?

I finished the race in 2:13:35, about five minutes ahead of last year, but 13 minutes behind my target of two hours. My sister and my dad greeted me in the cool down tent as I greedily stuffed my face with a donut and a plain biscuit, washed down with purple Gatorade. I was just happy to be done, but I couldn’t help thinking already that I would train harder and longer for next year’s race. I will break two hours. It’s only a matter of time.

Care to share your story from the half? Shoot me an email at pyeagle@illinoistimes.com, and if it’s interesting, I’ll feature it here.

Thanks, and have a great week!

]]> <![CDATA[New owners at Indigo Restaurant]]>

The hottest news we have to report is that Indigo Restaurant, which has been owned for many years by Jeff Griswold changed hands early this week. Samah Hassani, who work for Griswold for seven years and has been Indigo's manager for the last two and her fiance Mike Novel are the popular upscale restaurant's new owners.     Novel worked in the restaurant business in Missouri for several years before starting a marketing firm.    They have no plans to change anything at Indigo -- and hope the  many local customers will stop by again soon for dinner. Indigo Restaurant is at 3013 Lindbergh Boulevard, reservations by phone 17/726-3487.

s

Please send  business news tips to capcitybizbuzz@illinoistimes.com  ...

]]> <![CDATA[Big honors for Glenn Yanow ]]>

No one serves up a better scoop of ice cream than Springfield's own GLENN YANOW, long time proprietor and all time good guy owner of the BASKIN ROBBINS franchise on MacArthur Boulevard, Springfield.

 Last week Glenn and thousands of his fellow BR franchisees met up in New Orleans for their annual convention. And Glenn was voted "Franchisee of the Year" for the entire country.

While I'm sure that honor has a lot to do with operating a growing and profitable business, anyone who knows Glenn and his commitment to his customers knows why he's deserving of this high honor.   Years ago when I lived on Dial Court my young daughter and I would make the trip to visit Glenn and his always cheery clan of high school students to load up on Gold Medal Ribbon (her favorite) and Mint Chocolate Chip (mine.)       I'm sure that story has been repeated with thousands of local families who've found their favorite flavor in Glenn's store.  His store will factor into our family memories for years to come, a legacy he can surely be proud of.

Congrats Glenn, from your friends at Illinois Times and everyone around town!

Please send business new tips to me at capcitybizbuzz@illinoistimes.com

]]> <![CDATA[Oh, for cryin' in the rain.]]>

Some of you might remember that cartoon "Bobby's World" from way back in the '90s. Bobby's mom sounded like she was from Minnesota, perhaps because it was created by that crazy Canuck, Howie Mandel. Anyway, the mom always had goofy sayings like the title of this blog post, which leads perfectly into the topic: running in the rain.

It’s supposed to rain this weekend, and that means those of us doing the Lincoln Memorial Half Marathon will likely get wet. Initially, that made me dread running, but I’ve been doing some reading that suggests running in the rain doesn’t have to be an awful experience. As it turns out, running in the rain just requires a little more planning. Here are some simple tips to make sure your soggy jog doesn’t make you a wet blanket. (You like those puns? I labored over a hot stove all day to make them just for you.)

-Wear a hat with a brim. I have some bushy eyebrows – a proud Yeagle trait, along with nose and ear hair reminiscent of pussy willows – so my sweat always collects there and drips right into my eyes. When it rains, that problem is compounded by about eleventy billion. (That number is confirmed by a double-blind, placebo-laden study from the University of Guam that I just made up.) Wearing a hat with a brim will keep that rain out of your eyes and let you focus on more important things – like running. It goes without saying that wearing a backwards baseball cap won’t do the trick, but of course you shouldn’t wear a baseball cap backwards anyway, unless you’re a catcher or the POTUS.

-Dress in layers, but not too heavy. The key here is two layers: one to wick the sweat away from your body and one to keep the rain from soaking in. You already know you’re going to sweat, so use one of those sweet mesh running shirts as your base layer to get the sweat moving away from your body. To keep the rain from drenching you right off the bat, wear a light water-resistant jacket on the outside. That will let much of the rain simply slide off before it soaks in. Note that both of these layers are light. Since you’re going to be generating a lot of heat, you don’t want to hold that sweat in, and you certainly don’t want to be hauling around twenty pounds of rain- and sweat-soaked clothing.

-Dress like an electric peacock. Sure, the big race isn’t the best time to impress members of the opposite gender, but the idea is to increase your visibility. Rain makes it hard for drivers to see, and nothing will take you out of the race faster than getting creamed by a car. To make sure you don’t wind up like a bug in someone’s radiator, wear reflectors or something bright. Maybe you could wear that bright orange construction vest you got for your YMCA costume last year. You’re never going to use it again anyway. Be honest; when was the last time you directed traffic?

-Get greased up! Did you see that episode of The Office, when they held a Rabies Awareness Fun Run and Andy’s nipples chafed until they bled? Just like stepping on a rake or getting kicked in the baby-maker, it’s funny when it happens to other people, but not so funny when it happens to you. Chafing is worse in the rain, and it will pretty much make you long for the sweet release of death. Prevent it with some Vaseline or some anti-chafing gel. For good measure, rub it all over your entire body. That way, if someone tries to abduct you, you can just slip away like a shadow – a very greasy and shiny shadow. On second thought, just hit the problem areas like thighs and nipples.

-Wear synthetic socks. Your regular cotton socks are fine for dry weather, but when they get wet, they can bunch up in your shoe, causing discomfort and even blisters. Get some synthetic socks that won’t be affected by the water. You can also fill them with quarters and use them as clubs…but I guess you can do that with cotton socks as well. The important thing here is that you use your socks as clubs wear the right socks.

That’s a pretty basic list of preparations. It shouldn’t be too cold Saturday, so the rain might even help keep you at a comfortable temperature. If you get tired, just imagine yourself in a Nike commercial, just doing it, or a Gatorade commercial with glowing sweat. My sweat glows anyway, ever since I started using hair gel made of uranium. It's got wicked hold, but it might make your hair fall out...

]]> <![CDATA[Earth Hour is this Saturday!]]>

Just a reminder that Earth Hour is this Saturday from 8:30-9:30 p.m.

It's simple: turn off your lights for an hour to demonstrate your support for global climate change initiatives. Last year, over 4000 cities in 88 countries officially switched off to pledge their support for the planet, making Earth Hour 2009. Major landmarks also participated, like the Sydney Harbour Bridge, The CN Tower in Toronto, The Golden Gate Bridge in San Francisco, and Rome’s Colosseum.

Check out their web site for more pictures/details, and don't forget to tweet #EarthHour to spread the word!

I'll be using that hour to take a well-deserved nap. What are you going to do?

]]> <![CDATA[Get your craft on: phone book organizer]]>

It seems like we get a new phone book every month. As a child of the Google generation, I can't remember the last time I even used a phone book to look up a number. Maybe I did it when I worked on Mackinac Island? I have no idea, honestly. Sorry, AT&T Yellow Pages.

It kind of bothers me that we're wasting so much paper on people who won't use it. However, this site has a great way to use those extra phone books: turn them into desk organizers. I know I could definitely do this, and it'd be a great way to store stuff on my kitchen counter.

phone_book_pencil_cup_29_1024x1024.jpg

It's also pretty idiot-proof, which I appreciate. I want to make one of these this weekend. It's too warm for knitting, so I need new projects for spring!

]]>