Friday, January 25, 2013

Aunt Leslie Went Home

Name:
Leslie M. McFarland

Dates:
Birth date: December 22, 1943
Death date: January 24, 2013 

Obituary:
McFarland, Leslie McClurg, age 69 of Rochester Hills, January 24, 2013. Loving mother of Leigh (Peter) Sarfati, Kathleen (Michael) Barth, Kent (Maureen) McFarland, Maureen McFarland (Bron Roeder), and the late Adam McFarland. Cherished grandmother of Marley, Theo, Michael, Meghan, Joe, Paul, Brennen, Isabelle, and Gavin. Sister of James (Charlene) McClurg. Aunt of Aaron and Ryan. Leslie was a beautiful soul, who cared deeply for her family and friends. She loved good food, a good book, traveling, quilting and being with the people she loved. Leslie exemplified grace, and she will be dearly missed. A celebration of Leslie’s life will be held Tuesday, January 29, 2013 at the Meeting House in Rochester, MI from 5:30 pm to 6:30 pm. In lieu of flowers memorials may be made to Leslie’s favorite charities, kiva.org or thewaterproject.org. Arrangements in the care of the Potere-Modetz Funeral Home, Rochester. Online guestbook www.modetzfuneralhomes.com

Memorials:
In Lieu of flowers, memorials may be made to Leslie's favorite charities
Kiva.org or thewaterproject.org

Service:
5:30 pm to 6:30 pm on Tuesday, January 29, 2013 A celebration of Leslie's Life will be held at the Meeting House, 301 S. Main St., Rochester, MI.

Foam Rolling for Strength

Foam Rolling for Strength

A massage tool can build muscles.

Published
December 14, 2012
Use a foam roller for postrun recovery? Smart move: This simple tool acts as a deep-tissue massager, working out kinks in overused muscles. But its benefits don't end there--it can also build strength and stability. Because the foam roller has a curved, unstable surface, adding it to an exercise, like a plank, suddenly gives a standard move a challenging twist. "Balancing on a foam roller requires your body to recruit more muscles, especially in your core, to perform the move," says Tyler G. Travis, executive director of Lake Erie College of Osteopathic Medicine Medical Fitness and Wellness Center, who created this routine. Try to do these exercises two to three times a week (on easy-run days so you're not too wiped out) to build total-body strength that'll help improve performance and guard against injury.
1. PLANK
Works abdominals, glutes, back, shoulders
TO DO: Place your palms shoulder width apart on the foam roller. Keep your elbows slightly flexed, your back straight, and your neck neutral. Stabilize the foam roller in this position, and hold for 30 seconds. Repeat three times.
2. PUSH-UP WITH LEG LIFT
Works chest, triceps, abdominals, glutes
TO DO: Start in foam-roller plank. Lower your chest toward the roller, keeping your elbows in. Lift your right leg up, then lower it. Repeat the push-up, then lift the left leg. Alternate for three sets of eight to 12 reps.
3. PUSH-UP WITH ARM LIFT
Works biceps, triceps, chest, shoulders, abdominals
TO DO: Lower into a push-up with your left palm on the ground and your right palm on a foam roller. Push up and lift the roller until it's parallel to your chest. Do three sets of eight to 12 reps with each arm.
4. WALL SQUAT
Works quadriceps, glutes, abdominals
TO DO:  Stand with a foam roller between your midback and a wall and your feet shoulder width apart. Slowly squat down toward the floor until the foam roller reaches your shoulder blades. Stand and repeat eight to 12 times for three sets.
5. BRIDGE WITH LEG LIFT
Works glutes, hamstrings, quads, abdominals
TO DO: Lie on your back, heels on a foam roller. Raise your hips up toward the ceiling, then extend your right leg. Bring your right leg down and hips back to ground. Do three sets of eight to 12 on each leg.

Freakin' Fast Friday Four

I just got done with an AWESOME run! It started off less than stellar (I was hoping to run 3 miles in about 24 minutes - and I missed that goal), I still had a blast. It was raining out, but on the warmer side (in the mid-60*s). Reminded me of our fun Spring soccer practices (who doesn't love slide tackling in the warm rain?!).

Anyway, since I did my half marathon on Sunday I decided I would do an easy 3 miles today (figuring my Friday runs between half marathons would be 3 miles, then 10 miles, then 3 miles for my taper). I thought I would try and push it and shoot for 8 minute miles - putting me at 24:00. Around the mile and a half mark I knew I wasn't going to hit that goal (my first mile I was at about 7:54 and then I was around 8:30 minute mile pace when I checked my watch again), so I decided instead of doing 3 miles crazy fast (for me) I would do 4 miles somewhat speedy.

I checked my watch around mile 2.5 and realized I was still sticking with a 8:30ish minute mile pace and thought I would try to see what I could do for my 5K time. Before today my PR (personal record) was 27:02. I heard my Garmin beep at mile 3 and I was at 25 minutes (a minute off what I was shooting for, but hey, still great in my book) and decided I would keep watching my GPS to see what my 5K time would be. I ended up getting the 3.1 miles in 25:45 - which is 79 seconds faster than my prior PR! I decided to try and finish strong and ended up finishing my 4 miles in 33:11 - NOT TOO SHABBY especially after doing a sub 2 hour half marathon 5 days ago!



I had a huge grin on my fast for most of the run. Not only was I running fast and feeling great, but the weather was just a hoot. The rain was hitting me in my eyes, so I would put on my sunnies, but then they would fog up, so I'd have to take them off, etc. [Maybe it is time to look into a visor or something other than my Target $10 sunglasses :)]

Thursday, January 24, 2013

Tink Race Hotel


Our Race Hotel. Hmmmm… Where to start…. Let’s just say that Ryan told me I wasn’t allowed to book hotels any more. And anywhere that we do stay the staff must be wearing nice polo’s with the hotels name embroidered on it or in suit jacket.

Well, when we pulled up and checked in, both Ryan and I thought, this seems to be better than the last one (see the post here about the hotel I booked us for my last Disneyland Half Marathon). At least they didn’t have to give us the TV remote out of a drawer at check in. But… I guess all of the clichés are true… You get what you pay for. Looks can be deceiving.

The hotel called us earlier in the day asking us how many beds we actually needed. The room that we originally booked was for 2 doubles (since that was the cheapest room type). I guess they had run out of double rooms and were wondering if we could take one with just a single bed and give a larger group the room with 2 beds. Of course we offered the room up and said we only needed one bed.

When we checked in we were given a key for room 333. The strange thing was that we only saw 2 floors. We saw a stairwell in the corner of the building, so we thought we’d check it out. We went up and it said PRIVATE (maybe the owners live on site…). I went looking further, but Ryan decided to go to the front desk to ask. I found another stairwell (even more sketchy than the first) and decided to venture up.



The stairwell was dark and at the top of the stairs was a laundry basket that had clothes and other personal items in it. I had to chuckle (especially since Ryan wasn’t with me at the moment) and say “I know this will be just another one of our ‘adventures’, but WHAT did I get us into?!’. At least this hall way had some doors in it, so I walked a little further. A door that said 331 – hey we are getting closer. Then a BUNCH of stuff... like a razor scooter, a box of diapers, a dirty microwave, clothes in boxes, a gallon of milk, laundry detergent, etc… OH NO! Is this an episode of Hotel Hallway Hoarders?! 

This is NOT an actual picture... I was scared to take a picture because I didn't want to be horrifyed later of what I allowed us to stay in...


I found our room and went in. The room wasn’t too bad – other than all of the little dead gnats stuck to the screen. I whistled out the window to Ryan (who was on his way back from the front desk, looks less than pleased with me) waving that I had found our abode for the evening. (I was just waiting for him to come down the cluttered hallway and tell me we were leaving – thankfully he was up for the adventure – or at least didn’t want to start a disagreement…).

We went over to Downtown Disney, to the race Expo, and then went to dinner, so didn’t have to deal much with the hotel. Since my alarm was set for 3:15am, I wanted to hit the sack early. We got back to the hotel around 7pm or so got ready for bed. We were lying in the bed when we heard a knock on the door around 8pm. A KNOCK?! Someone would have to know where he or she were going to come up and find us… We got slightly nervous and of course I made Ryan answer the door (mind you – there is no peep hole and the ‘security lock’ was a little lock that you would use to lock a bathroom stall). A lady was at our door… smoking… Ryan looked at her a little funny and she asked if Jessica lived here. [AH, now it makes sense. Maybe they used this floor for ‘residents’ that live there for longer than say 3 months. We are assuming that Jessica lived in the room we were in, but was either asked to leave or left and her stuff was all in the hallway. ] Back to the story… She was smoking in the hall, so much so that when Ryan opened the door our room smelt like smoke for a good 20 minutes after she left. Well, of course, he said, “No, we are hotel guests, we don’t live here, nor does a Jessica.”



Hopefully this isn’t too offensive, but I asked Ryan is he thought she was a prostitute. I mean we were in a pretty sketchy area of the hotel (mind you, we were like a stones throw from Downtown Disney, so we weren’t in a rough neighborhood, just a questionable section of a questionable hotel). He thought that maybe it was Jessica’s friend that was coming to pick see her.

Later that evening (I would say around 12 midnight) we heard a bunch of racket in the hallway. The same smoker lady’s voice was out in the hallway. It sounded like they came back for all the ‘goodies’ that Jessica had left in the hall. All the goodies BUT THE MILK. We found the milk on the bottom stair of the sketchy stairwell when we went down for the race around 3:45am.



Thankfully we were only staying in the hotel the one night. Ryan said that if we were staying in the hotel any longer than a night and needed to shower (we showered Saturday morning before heading up to Disney and then were back home by around 9am Sunday and showered again at our place) he suggested we would have bought a bar of soap and then gone on some of the water rides in Disneyland and California Adventure to get clean. (I didn’t look in the shower, but he said it was pretty nasty)

I do have to say I think if we were on floor 1 or 2 of the hotel, we would have been fine. I think the hidden room up in the back corner of the hotel and the hallway chalked full of personal items threw us for a loop. But hey, at least I had my best friend along for the ride, right?! And hey, better us than someone else, right?!

Wowser. Quite an adventure... It is easier to laugh about now that we do not have to walk around the hotel room with our sandals on because we are nervous about what may be on the floor. [We were telling a friend about it and she just laughed at me. She said, you know you can afford something better, right? And I DO know that we CAN afford it, it is just hard for me to justify spending more than $60 on a bed when we can drive there in 45 minutes]

Thankfully for the Disneyland Half Marathon in September I am already working with a friend on hotel reservations [it will be our 5 year wedding anniversary August 16th, our 10 year dating anniversary September 1st, my 29th birthday September 10th, Ryan’s 30th birthday September 13th, and Ryan’s FIRST HALF MARATHON on September 1st [more on that later] – so I figured with all of that celebrating we can splurge a little on a nicer hotel room – not to mention Ryan might never let me book anything again if it is less than perfect this time J] – we are even thinking of staying on Disney Property.

Wednesday, January 23, 2013

Holmstrom Career Recap

Black Bean Chipotle Cakes

In my recap of the Tinker Bell Meet Up I mentioned that we tried some YUMMY food. The chefs at Disney were kind enough to send over the recipe for the treat they shared with us (and EXTRA bonus points because it is vegetarian friendly). For the version they made us, since it was still breakfast time, they put a poached egg on the top (although I noticed in the recipe they left that portion off).





Black Bean Chipotle Cakes
Walt Disney Parks and Resorts

Serves 4

Black bean chipotle cakes
2 (14-ounce) cans black beans, drained well
2 cloves garlic, finely minced
1 egg, lightly beaten
1 red bell pepper, finely diced
1 jalapeño pepper, seeds removed and finely diced (optional)
2/3 cup dry bread crumbs
2 tablespoons chopped cilantro
1 tablespoon minced canned chipotles in adobo, plus 2 teaspoons adobo sauce from can
1 1/2 teaspoons lime zest
1 teaspoon salt 
1 teaspoon cumin
Cornmeal for dredging
Vegetable oil for frying


Tomato-cilantro salsa
1/2 pound plum tomatoes, seeded and finely diced
1 small red onion, finely diced
2 tablespoons chopped fresh cilantro
1 lime, zested and juiced
3/4 cup olive oil


For black bean chipotle cakes:
  1. Combine the black beans, garlic, egg, bell pepper, jalapeño (if using), bread crumbs, cilantro, chipotles, lime zest, salt, and cumin in a large bowl. Lightly mash the mixture with a potato masher, leaving about half of the beans whole. Refrigerate mixture for 30 minutes.
  2. Form mixture into 8 (3-inch-wide) patties, using a circular mold if desired. Place the cornmeal in a shallow bowl; carefully dredge the patties in cornmeal, pressing lightly to adhere. 
  3. Pour oil to 1/4 inch in a large nonstick skillet over medium-high heat. Working in batches, panfry the patties until crisp on the outside and heated through, about 3 minutes per side. 

For tomato-cilantro salsa:
  1. In a medium bowl, combine the tomatoes, onion, cilantro, lime zest, lime juice, and oil. Stir to combine.

To serve:
    1. Place two black bean cakes on each of four plates. Top with salsa.
Photo Credit: runDisney
FRONT ROW SEAT to watch the chefs at work. 

Top LRA Commander Killed In Combat


TOP LRA COMMANDER KILLED IN COMBAT

Lt. Col. Vincent Okumu Binanso, aka Binani, was killed by Ugandan military forces this 
past Friday in the northeastern corner of the Central African Republic. Although young, 
Binani was one of Joseph Kony's top 10 commanders. His death comes just eight months 
after the capture of Maj. General Caesar Achellam, another of Kony's top commanders.

This weekend's events deal a significant blow to LRA operations in DR Congo and 
weaken its ability to carry out attacks in and around Garamba National Park, a 
historically-significant base for LRA operations in DR Congo. We wish that Binani 
had been captured, not killed, but we are glad that he is no longer able to inflict 
death and violence on innocent people in central Africa.


In the upcoming weeks and months, LRA fighters and commanders will be far 
more likely to surrender - especially the men and women who were under Binani's 
command. Invisible Children and its partners will continue to use fliers, FM 
broadcasts and helicopter speaker messaging to inform LRA combatants of Binani's
death and direct them to safe surrender sites.

Invisible Children's "come home" programs are possible because of the 
consistent generosity of TRI donors and everyone who has helped fund our 
life-saving projects.

We will relay further information on this event as we receive it. For the latest 
details, as always,visit our blog.