Peak Week Quotes

Most of what happened yesterday, let alone last week or last year, is literally deleted from your brain at night.

Round-the-clock security meant that some of them got stuck on the day shift, which was hard on vampires. At least I assumed that was why, after a week or two, they started looking a little peaked.

Gore Vidal, for instance, once languidly told me that one should never miss a chance either to have sex or to appear on television. My efforts to live up to this maxim have mainly resulted in my passing many unglamorous hours on off-peak cable TV. It was actually Vidal's great foe William F. Buckley who launched my part-time television career, by inviting me on to Firing Line when I was still quite young, and giving me one of the American Right's less towering intellects as my foil. The response to the show made my day, and then my week. Yet almost every time I go to a TV studio, I feel faintly guilty. This is pre-eminently the 'soft' world of dream and illusion and 'perception': it has only a surrogate relationship to the 'hard' world of printed words and written-down concepts to which I've tried to dedicate my life, and that surrogate relationship, while it, too, may be 'verbal,' consists of being glib rather than fluent, fast rather than quick, sharp rather than pointed. It means reveling in the fact that I have a meretricious, want-it-both-ways side. My only excuse is to say that at least I do not pretend that this is not so.

When Louie was in his sixties, he was still climbing Cahuenga Peak every week and running a mile in under six minutes. In his seventies, he discovered skateboarding. At eighty-five, he returned to Kwajalein on a project, ultimately unsuccessful,

Peak performance happens when we feel loved and supported from within.

When Louie was in his sixties, he was still climbing Cahuenga Peak every week and running a mile in under six minutes.

If the weather isn't bad and it's a clear night, I spend fifteen or twenty minutes before bedtime out on the deck looking skyward, or, using a flashlight, I pick my way along the dirt road to the open pasture at the peak of my hill, from where I can see, from above the treeline, the whole heavenly inventory, stars unfurled in every direction, and, just this week, the planets Jupiter in the east and Mars in the west. It is beyond belief and also a fact, a plain and indisputable face: that we are born, that this is here. I can think of worse ways to end my day.

[C]onvenience is one of the two dirty words of American cooking, reflecting the part of our national character that is easily bored; the other is 'gourmet.' Convenience foods demonstrate our supposed disdain for the routine and the mundane: 'I don't have time to cook.' The gourmet phase, which peaked in the eighties, when food was seen as art, showed our ability to obsess about aspects of daily life that most other cultures take for granted. You might only cook once a week, but wow, what a meal.

It was late spring and everything was fragrant and in bloom: the dogwood trees, the dogs themselves, their owners. Big Swiss was a showy white flower in puffed sleeves and linen shorts. Greta, who’d peaked weeks ago, was already wilting and losing her petals.

The happiest field in all the harvest is the field of sunflowers at their peak. Drinking the rays and dancing in the breeze. The saddest field is the same field, six weeks later. Drunk on the sun and burnt with shame, they drop their heads to hide their mane.

To what extent have I accepted other people’s definition of who I am and what I could be? How ignorant am I of the values held by people of different cultures? Or more prosaically: Do I actually like the highly advertised values of my car? Is the company I work for deserving of my loyalty? Is working seventy hours a week really the best investment of my life energy? Is a slim figure, a youthful look the highest peak of human accomplishment? It was for asking similar questions that Socrates had to drink hemlock, and Savonarola was burned at the stake.

Starting in the third week of gestation, a strip of stem cells, called the neural plate, forms along the back of the embryo.

But you don’t have to spend a week hiking in the forest to have your creativity nourished by the outdoors. Even a half-hour walk near your home, office, or school will do. Einstein made a habit of walking the mile and a half to and from his office at Princeton University every day. A little exercise, some fresh air, the passing of the seasons: it’s all fuel for your creative brain.

In the end he plotted both the deaths and the restrictions imposed to prevent them, and saw that the earlier the restrictions imposed in any given outbreak, the fewer the deaths. In the case of Philadelphia, he wrote, “the closing of schools and churches, banning of public meetings, and banning of large public gatherings occurred relatively late into the epidemic”—nearly one month after the outbreak began and just a week before its peak.

The weeks up there were almost the most beautiful in my life. I breathed the pure, clear air, drank the icy water from streams and watched the herds of goats grazing on the steep slopes, guarded by dark-haired, musing goatherds. At times I heard storms resound through the valley and saw mists and clouds at unusually close quarters. In the clefts of rocks I observed the small, delicate, bright coloured flowers and the many wonderful mosses, and on clear days I used to like to walk uphill for an hour until I could see the clearly outlined distant peaks of high mountains, their blue silhouettes, and white, sparkling snow fields across the other side of the hill.

For three weeks it had rained every day. For those past three weeks, daybreak was a gloomy affair. The skies gradually moved from a thick blanket of dingy white clouds to the deepest shade of grey, peaking here and there in ominous black thunderheads

The first morning off after a 120-hour week, there are too many cobwebs. Only after the second morning of not setting an alarm clock did I feel the clarity and calm that sleep can provide: that feeling of being human again. Only then did I feel I had caught up on sleep.

If the weather isn't bad and it's a clear night, I spend fifteen or twenty minutes before bedtime out on the deck looking skyward, or, using a flashlight, I pick my way along the dirt road to the open pasture at the peak of my hill, from where I can see, from above the treeline, the whole heavenly inventory, stars unfurled in every direction, and, just this week, the planets Jupiter in the east and Mars in the west. It is beyond belief and also a fact, a plain and indisputable fact: that we are born, that this is here. I can think of worse ways to end my day.

How do you build a human brain? Given about forty weeks from the time of conception, nature decided eons ago to have a central spot for cranking out the billions of necessary neurons and then sending each of them on their way to migrate outward toward their designated permanent location. This radial migration is an astonishing feat of biological engineering.

Uh, now let me tell you about what's new. We found another set of drawings, always nice, AND A FOXY HEAD! Which we think could be authentic! Then again, it might just be another crappy cosplay. And we found a Desk fan, very old school, metal though, so watch the fingers! Uh, heh! Uhm, right now the place is basically just, you know, FLASHING LIGHTS and SPOOKY PROPS. I honestly thought we'd have more by now, uh so if we don't have anything really cool by next week, we may have to suit you up in a Freddy suit, and make you walk around saying: "BOOO!" Hehe. Uh, but you know like I said, were trying to track down, a good lead right now. Uh, some guy who helped design one of the buildings, said there was like, an extra room that got boarded up..? Or something like that.  So! Were gonna take a peak, and see what we can find. Uh, for now just get comfortable with the new

Many people still don’t understand what I have since learned: that ECT, when properly administered, is the fastest, most effective treatment for depression and bipolar disorder when medications have failed to work. Up to 90 percent of people with major depression for whom nothing else worked find relief in days or weeks, and the effects on memory are usually ( but not always) modest. It is also sometimes given soon after the onset of schizophrenia.

My personal war against the so-called “soccer menace” probably reached its peak in 1993, when I was nearly fired from a college newspaper for suggesting that soccer was the reason thousands of Brazilians are annually killed at Quiet Riot concerts in Rio de Janeiro, a statement that is—admittedly—only half true. A few weeks after the publication of said piece, a petition to have me removed as the newspaper’s sports editor was circulated by a ridiculously vocal campus organization called the Hispanic American Council, prompting an “academic hearing” where I was accused (with absolute seriousness) of libeling Pelé. If memory serves, I think my criticism of soccer and Quiet Riot was somehow taken as latently racist, although—admittedly—I’m not completely positive, as I was intoxicated for most of the monthlong episode. But the bottom line is that I am still willing to die a painful public death, assuming my execution destroys the game of soccer (or—at the very least—convinces people to shut up about it).

I’m not talking about caloric restriction, which extends longevity in animals and may well do the same in humans. People who follow a serious caloric restriction diet, eating as little as a thousand calories per day, are always hungry. I’m talking about being intermittently hungry by forcing your body to burn its fat reserves once or twice a week. The exhaust from this, ketones, will not only keep your brain going during those periods of fasting and hunger but will actually improve cognition, grow the connections between neurons, and stave off neurodegeneration.

Now,” Samite continued, “after Essel has just spent time warning you about generalities and how they often don’t apply, I’m going to use some. Because some generalities are true often enough that we have to worry about them. So here’s one: men will physically fight for status. Women, generally, are more clever. The why of it doesn’t matter: learned, innate, cultural, who cares? You see the chest-bumping, the name-calling, performing for their fellows, what they’re really doing is getting the juices flowing. That interval isn’t always long, but it’s long enough for men to trigger the battle juice. That’s the terror or excitation that leads people to fight or run. It can be useful in small doses or debilitating in large ones. Any of you have brothers, or boys you’ve fought with?” Six of the ten raised their hands. “Have you ever had a fight with them—verbal or physical—and then they leave and come back a little later, and they’re completely done fighting and you’re just fully getting into it? They look like they’ve been ambushed, because they’ve come completely off the mountain already, and you’ve just gotten to the top?” “Think of it like lovemaking,” Essel said. She was a bawdy one. “Breathe in a man’s ear and tell him to take his trousers off, and he’s ready to go before you draw your next breath. A woman’s body takes longer.” Some of the girls giggled nervously. “Men can switch on very, very fast. They also switch off from that battle readiness very, very fast. Sure, they’ll be left trembling, sometimes puking from it, but it’s on and then it’s off. Women don’t do that. We peak slower. Now, maybe there are exceptions, maybe. But as fighters, we tend to think that everyone reacts the way we do, because our own experience is all we have. In this case, it’s not true for us. Men will be ready to fight, then finished, within heartbeats. This is good and bad. “A man, deeply surprised, will have only his first instinctive response be as controlled and crisp as it is when he trains. Then that torrent of emotion is on him. We spend thousands of hours training that first instinctive response, and further, we train to control the torrent of emotion so that it raises us to a heightened level of awareness without making us stupid.” “So the positive, for us Archers: surprise me, and my first reaction will be the same as my male counterpart’s. I can still, of course, get terrified, or locked into a loop of indecision. But if I’m not, my second, third, and tenth moves will also be controlled. My hands will not shake. I will be able to make precision movements that a man cannot. But I won’t have the heightened strength or sensations until perhaps a minute later—often too late. “Where a man needs to train to control that rush, we need to train to make it closer. If we have to climb a mountain more slowly to get to the same height to get all the positives, we need to start climbing sooner. That is, when I go into a situation that I know may be hazardous, I need to prepare myself. I need to start climbing. The men may joke to break the tension. Let them. I don’t join in. Maybe they think I’m humorless because I don’t. Fine. That’s a trade I’m willing to make.” Teia and the rest of the girls walked away from training that day somewhat dazed, definitely overwhelmed. What Teia realized was that the women were deeply appealing because they were honest and powerful. And those two things were wed inextricably together. They said, I am the best in the world at what I do, and I cannot do everything. Those two statements, held together, gave them the security to face any challenge. If her own strengths couldn’t surmount an obstacle, her team’s strengths could—and she was unembarrassed about asking for help where she needed it because she knew that what she brought to the team would be equally valuable in some other situation.

The terrain is as rocky as Pennsylvania, and the steepness of the climbs is unparalleled. Imagine a mountain range sculpted using beach sand, with mountains as tall and steep as the sand will allow. Wind and time would erode and soften the sculpture. The mountains would melt down; the peaks would become less pointed and the slopes more gradual. A week-old sculpture might be representative of the shape of the majority of the Appalachian Mountain Range. The White Mountains would be like the sculpture the moment it was completed, with the sharpness and steepness still intact. No other mountains on the AT are this austere. Only the Great Smoky Mountains come close; they may be equated to one- or two-day-old mountains of sand.

The soul of Sardinia lies in the hills of the interior and the villages peppered among them. There, in areas such as Nuoro and Ozieri, women bake bread by the flame of the communal oven, winemakers produce their potions from small caches of grapes adapted to the stubborn soil and acrid climate, and shepherds lead their flocks through the peaks and valleys in search of the fickle flora that fuels Sardinia's extraordinary cheese culture. There are more sheep than humans roaming this island- and sheep can't graze on sand. On the table, the food stands out as something only loosely connected to the cuisine of Italy's mainland. Here, every piece of the broader puzzle has its own identity: pane carasau, the island's main staple, eats more like a cracker than a loaf of bread, built to last for shepherds who spent weeks away from home. Cheese means sheep's milk manipulated in a hundred different ways, from the salt-and-spice punch of Fiore Sardo to the infamous maggot-infested casu marzu. Fish and seafood may be abundant, but they take a backseat to four-legged animals: sheep, lamb, and suckling pig. Historically, pasta came after bread in the island's hierarchy of carbs, often made by the poorest from the dregs of the wheat harvest, but you'll still find hundreds of shapes and sizes unfamiliar to a mainland Italian. All of it washed down with wine made from grapes that most people have never heard of- Cannonau, Vermentino, Torbato- that have little market beyond the island.

1. Making happiness a high priority. Versus: Coasting along with our present state of happiness and unhappiness. 2. Making sure your life has purpose and meaning. Versus: Focusing on daily practicalities, even those that seem routine and meaningless. 3. Living according to a higher vision. Versus: Living for externals like a better job, more money, a bigger house, etc. 4. Expanding your awareness in every decade of life. Versus: Viewing youth as the peak of life and old age as a dwindling decline. 5. Devoting time and attention to personal growth. Versus: Staying the same as you always were and feeling proud about it. 6. Following a sensible regimen of good diet and physical activity. Versus: Eating a diet high in sugar, fat, and calories. Promising yourself to exercise tomorrow, or next week. 7. Allowing your brain to reset by introducing downtime several times a day.

What I didn’t want: a low-octane life of draining jobs, counting the days till I’d have time to mow the lawn again, counting the weeks till I could afford some plastic, beach-chair vacation, counting the years till retirement when I’d be too old to enjoy it. I was from a place built off those blueprints, where sprinklers went off in the morning and whole neighborhoods became ghost towns during work hours. I’d look out at all those empty houses, the exhausted adults returning home, the whole sorry bunch living at low throttle, and it seemed like death. I wanted to see the stars over Kilimanjaro, the sunrise after sleeping at the base of a killer range, to breathe powder. You can stand on the peak of the world, knowing you’re about to drop into the mouth of a canyon sculpted by wind, and if you die, at least you die by your own rules. That’s why I gave my life to extreme sports.

Sometimes I wander round and round in circles, going over the same ground, getting lost, sometimes for hours, or days, or even weeks....But I know that if I immerse myself in it long enough, things will clarify, simplify. I can count on that. When it happens, it happens fast. Boom ba boom ba boom! One thing after the other, taking the breath away. And then, you know, I feel like I'm walking out in some remote corner of space, where no mortal's ever been, all alone with something beautiful....Once, when I was in Switzerland some friends took me up in some very high cable cars, climbing up a mountain....There was a restaurant on top and the view was supposed to be sublime. When we got up it was a great disappointment because the clouds were obscuring everything. But suddenly there was a rent in the clouds and there were the Jungrau and two other peaks towering right in front of us....That's what it's like.

The Poised Edge of Chaos Sand sifts down, one grain at a time, forming a small hill. When it grows high enough, a tiny avalanche begins. Let sand continue to sift down, and avalanches will occur irregularly, in no predictable order, until there is a tiny mountain range of sand. Peaks will appear, and valleys, and as sand continues to descend, the relentless sand, piling up and slipping down, piling up and slipping down, piling up - eventually a single grain will cause a catastrophe, all the hills and valleys erased, the whole face of the landscape changed in an instant. Walking yesterday, my heels crushed chamomile and released intoxicating memories of home. Earlier this week, I wrote an old love, flooded with need and desire. Last month I planted new flowers in an old garden bed - one grain at a time, a pattern is formed, one grain at a time, a pattern is destroyed, and there is no way to know which grain will build the tiny mountain higher, which grain will tilt the mountain into avalanche, whether the avalanche will be small or catastrophic, enormous or inconsequential. We are always dancing with chaos, even when we think we move too gracefully to disrupt anything in the careful order of our lives, even when we deny the choreography of passion, hoping to avoid earthquakes and avalanches, turbulence and elemental violence and pain. We are always dancing with chaos, for the grains sift down upon the landscape of our lives, one, then another, one, then another, one then another. Today I rose early and walked by the sea, watching the changing patterns of the light and the otters rising and the gulls descending, and the boats steaming off into the dawn, and the smoke drifting up into the sky, and the waves drumming on the dock, and I sang. An old song came upon me, one with no harbour nor dawn nor dock, no woman walking in the mist, no gulls, no boats departing for the salmon shoals. I sang, but not to make order of the sea nor of the dawn, nor of my life. Not to make order at all. Only to sing, clear notes over sand. Only to walk, footsteps in sand. Only to live.

Peak Intensity • 10+ Duration • 25 minutes The Evidence • When it comes to boosting fitness, there’s something remarkably potent about going all out—and this is the protocol that helped us grasp that. We based it on repeats of the Wingate test, a 30-second all-out sprint on a stationary bike. It’s exhausting—and remarkably powerful. The training protocol features a series of five 30-second all-out sprints, a total of just 2.5 minutes of hard exercise per day. In our study, we had our subjects repeat the protocol three times a week, amounting to a weekly time commitment of just 1.5 hours, and less than 10 minutes of hard exercise a week. After 6 weeks, we compared the sprint group’s benefits with those experienced by a group that exercised continuously at a moderate intensity five times a week for a total of 4.5 hours a week, also for 6 weeks. The sprint subjects either equaled or exceeded the conventional exercisers in their improvements in aerobic capacity, muscle endurance, and the ability to burn fat. A remarkable result, considering the sprint group spent a third of the time exercising.

Peak Intensity • 10+ Duration • 25 minutes The Evidence • When it comes to boosting fitness, there’s something remarkably potent about going all out—and this is the protocol that helped us grasp that. We based it on repeats of the Wingate test, a 30-second all-out sprint on a stationary bike. It’s exhausting—and remarkably powerful. The training protocol features a series of five 30-second all-out sprints, a total of just 2.5 minutes of hard exercise per day. In our study, we had our subjects repeat the protocol three times a week, amounting to a weekly time commitment of just 1.5 hours, and less than 10 minutes of hard exercise a week. After 6 weeks, we compared the sprint group’s benefits with those experienced by a group that exercised continuously at a moderate intensity five times a week for a total of 4.5 hours a week, also for 6 weeks. The sprint subjects either equaled or exceeded the conventional exercisers in their improvements in aerobic capacity, muscle endurance, and the ability to burn fat. A remarkable result, considering the sprint group spent a third of the time exercising. Who

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Dear Mother, . . . We have been putting in our time here at very hard drilling, and are supposed to have learned in six weeks what the ordinary recruit, in times of peace, takes all his two years at. We rise at 5, and work stops in the afternoon at 5. A twelve hours day at one sou a day. I hope to earn higher wages than this in time to come, but I never expect to work harder. The early rising hour is splendid for it gives one the chance to see the most beautiful part of these beautiful autumn days in the South. We march up to a lovely open field on the end of the ridge behind the barracks, walking right into the rising sun. From this panorama, spread about on three sides is incomparably fine—yellow cornfields, vineyards, harvest-fields where the workers and their teams can be seen moving about in tiny figures—poplars, little hamlets and church-towers, and far away to the south the blue line of the Pyrenees, the high peaks capped with snow. It makes one in love with life, it is all so peaceful and beautiful. But Nature to me is not only hills and blue skies and flowers, but the Universe, the totality of things, reality as it most obviously presents itself to us; and in this universe strife and sternness play as big a part as love and tenderness, and cannot be shirked by one whose will it is to rule his life in accordance with the cosmic forces he sees in play about him. I hope you see the thing as I do, and think that I have done well, being without responsibilities and with no one to suffer materially by my decision, in taking upon my shoulders, too, the burden that so much of humanity is suffering under, and, rather than stand ingloriously aside when the opportunity was given me, doing my share for the side that I think right. . . .

One of the earliest studies found that using an iPad—an electronic tablet enriched with blue LED light—for two hours prior to bed blocked the otherwise rising levels of melatonin by a significant 23 percent. A more recent report took the story several concerning steps further. Healthy adults lived for a two-week period in a tightly controlled laboratory environment. The two-week period was split in half, containing two different experimental arms that everyone passed through: (1) five nights of reading a book on an iPad for several hours before bed (no other iPad uses, such as email or Internet, were allowed), and (2) five nights of reading a printed paper book for several hours before bed, with the two conditions randomized in terms of which the participants experienced as first or second. Compared to reading a printed book, reading on an iPad suppressed melatonin release by over 50 percent at night. Indeed, iPad reading delayed the rise of melatonin by up to three hours, relative to the natural rise in these same individuals when reading a printed book. When reading on the iPad, their melatonin peak, and thus instruction to sleep, did not occur until the early-morning hours, rather than before midnight. Unsurprisingly, individuals took longer to fall asleep after iPad reading relative to print-copy reading. But did reading on the iPad actually change sleep quantity/quality above and beyond the timing of melatonin? It did, in three concerning ways. First, individuals lost significant amounts of REM sleep following iPad reading. Second, the research subjects felt less rested and sleepier throughout the day following iPad use at night. Third was a lingering aftereffect, with participants suffering a ninety-minute lag in their evening rising melatonin levels for several days after iPad use ceased—almost like a digital hangover effect. Using LED devices at night impacts our natural sleep rhythms, the quality of our sleep, and how alert we feel during the day.

The river’s isolation and secrecy, however, were only part of what made it superlative. There was also its vertical drop. The Colorado’s watershed encompasses a series of high-desert plateaus that stretch across the most austere and hostile quarter of the West, an area encompassing one-twelfth the landmass of the continental United States, whose breadth and average height are surpassed only by the highlands of Tibet. Each winter, storms lumbering across the Great Basin build up a thick snowpack along the crest of the mountains that line the perimeter of this plateau—an immense, sickle-shaped curve of peaks whose summits exceed fourteen thousand feet. As the snowmelt cascades off those summits during the spring and spills toward the Sea of Cortés, the water drops more than two and a half miles. That amounts to eight vertical feet per horizontal mile, an angle that is thirty-two times steeper than that of the Mississippi. The grade is unequaled by any major waterway in the contiguous United States and very few long stretches of river beyond the Himalayas. (The Nile, in contrast, falls only six thousand feet in its entire four-thousand-mile trek to the Mediterranean.) Also unlike the Nile, whose discharge is generated primarily by rain, the engine that drives almost all of this activity is snow. This means that the bulk of the Colorado’s discharge tends to come down in one headlong rush. Throughout the autumn and the winter, the river might trickle through the canyonlands of southern Utah at a mere three thousand cubic feet per second. With the melt-out in late May and early June, however, the river’s flow can undergo spectacular bursts of change. In the space of a week, the level can easily surge to 30,000 cfs, and a few days after that it can once again rocket up, surpassing 100,000 cfs. Few rivers on earth can match such manic swings from benign trickle to insane torrent. But the story doesn’t end there, because these savage transitions are exacerbated by yet another unusual phenomenon, one that is a direct outgrowth of the region’s unusual climate and terrain. On

And she knew her defiance in escaping his grasp, even temporarily, had shown Jasu the depth of her strength. In the months afterward, though he behaved awkwardly, he had allowed her the time and space she needed. It was the first genuine show of respect he had made toward her in their four years of marriage. Jasu’s parents made no such concession, their latent disappointment growing into relentless criticism of her for failing to bear a son.Kavita walks outside and spreads her mat on the rough stone steps, where she sits facing the rising sun in the east She lights the small ghee-soaked diya and thin stick of incense, and then closes her eyes in prayer. The wisp of fragrant smoke slowly circles its way up into the air and around her. She breathes deeply and thinks, as always, of the baby girls she has lost. She rings the small silver bell and chants softly. She sees their faces and their small bodies, she hears their cries and feels their tiny fingers wrap around hers. And always, she hears the sound of Usha’s desperate cry echoing behind the closed doors of the orphanage. She allows herself to get lost in the depths of her grief. After she has chanted and sung and wept for some time, she tries to envision the babies at peace, wherever they are. She pictures Usha as a little girl, her hair wound in two braids, each tied with a white ribbon. The image of the girl in her mind is perfectly clear: smiling, running, and playing with children, eating her meals and sleeping alongside the others in the orphanage.Every morning, Kavita sits in the same place outside her home with her eyes closed until the stormy feelings peak and then, very gradually, subside. She waits until she can breathe evenly again. By the time she opens her eyes, her face is wet and the incense has burned down to a small pile of soft ash. The sun is a glowing orange ball on the horizon, and the villagers are beginning to stir around her. She always ends her puja by touching her lips to the one remaining silver bangle on her wrist, reconciling herself to the only thing she has left of her daughters. These daily rituals have brought her comfort and, over time, some healing. She can carry herself through the rest of the day with these peaceful images of Usha in her mind. Each day becomes more bearable. As days turn to weeks, and weeks to months, Kavita feels her bitterness toward Jasu soften. After several months, she allows him to touch her and then, to reach for her at night.

Locust Flower (Acacia) Fritters YIELD: 6 SERVINGS, 12 TO 15 FRITTERS THIS IS A TASTE from my youth that we still enjoy a few times each early summer. Two large locust trees next to our garden supply more fragrant flowers than we can use during the few weeks a year that these blossoms are available. The tiny white flowers have the sweet flavor of honey and a powerful spicy and musky aroma. 4 cups locust flowers, stems removed 4 tablespoons Grand Marnier ¼ cup sugar 1½ cups all-purpose flour 1 can (12 ounces) beer 1 teaspoon pure vanilla extract 2 large egg whites 2½ cups canola oil, for cooking the fritters Confectioners’ sugar, to dust the finished fritters Mix the flowers, Grand Marnier, and sugar together in a bowl, cover, and refrigerate for 1 hour. When ready to cook the fritters, place the flour, about two thirds of the beer, and the vanilla in a bowl. Mix well with a whisk until the batter is smooth, then add the remainder of the beer, and mix well. In a separate bowl beat the egg whites until they form peaks but are not too firm. Using the whisk, combine them with the beer batter. Fold in the locust flower mixture. At serving time, preferably, put enough of the oil in a large saucepan so that it is about 1 inch deep in the pan. Heat to 375 degrees. Using a large spoon or a small measuring cup, pour about ⅓ cup of the batter into the hot oil. Repeat, cooking 4 or 5 fritters at a time in the oil. Cook the fritters for about 4 minutes on one side, then turn with tongs, and cook for 4 minutes on the other side. They should be crisp and nicely browned on both sides. Lift the fritters from the oil with a slotted spoon, and place them on a wire rack. Repeat, making additional fritters with the remaining batter. Dust with confectioners’ sugar before serving. NOTE: If cooking the fritters ahead, recrisp in a 425-degree oven for 5 to 6 minutes, or until crisp and hot, then dust with the confectioners’ sugar just before serving.

We each filled about a hundred bottles every fall, using mostly the unpasteurized juice of Russet, Golden Delicious, and New York Imperial apples from a nearby farm. After allowing the cider to ferment for a couple of weeks in five-gallon jugs, we drew it carefully into Champagne bottles salvaged from a friend’s restaurant in New York, corked the bottles, and secured each cork with a metal wire. The cider rested in my cellar over the winter—undergoing a second fermentation to produce a hard, sparkling beverage. Every bottle was different. Sometimes it came out just right: a golden color, with beautiful, sparkling bubbles; a clean, dry, slightly sweet taste of apple, honey, and apricot, with the scent of apple blossoms and honeysuckle. At other times it was hard and rough, with such a high carbon dioxide content that the corks, despite being secured with wire, burst out of the bottles during the peak of the second fermentation. Precious cider was lost on the floor and walls of the cellar. Opening a bottle became so unpredictable that after a few sticky showers in the kitchen and dining room, Gloria insisted that I perform that chore outside.

He stopped dead in his tracks. Those scratches weren’t there before. Not last summer, not last week, not even when he passed by an hour ago.

Moderation in training means that you seldom explore your physical limits. Athletes often attempt the hardest workouts they can do. Long workouts are much too long, and intensity is often way too high. Most seem to believe that peak fitness comes from pushing their limits several times each week, and rest is viewed as something for sissies. That way of thinking is a sure way to derail your training frequently. Moderation in workout duration and intensity is what you should seek.

Multiple raids on emigrant wagon trains in Utah Territory, both before and weeks after September 11, 1857, demonstrate that the train massacred at Mountain Meadows was not the only one attacked. These assaults were motivated by political wrangling over federal and local rule and tensions between church and state that reached a deadly peak in 1857 but roiled Utah for decades. Modern readers may recognize similar tensions today, not only in Utah but throughout the United States. This jostling for power between Latter-day Saints and federal authority continued long after the massacre. Attempts to wield the case as a political weapon resulted in justice delayed—and justice denied—for the innocent victims of the massacre and their families.

It helps to remind yourself of what you're good at and where you excel so when you have to engage in something that is hard for you, it doesn't become overwhelming. Tell yourself, I'm good here. I'm great there. This sucks, but it will be over in twenty minutes. Maybe it's twenty miles or twenty days or twenty weeks, but it doesn't matter. Every experience on earth is finite. It will end someday, and that makes it doable, but the outcome hinges on those crucial seconds you must win! There are consequences to this shit. Quitting on a dream stays with you. It can color how you see yourself and the decisions you make going forward. Several men have taken their own lives after quitting SEAL training. Others marry the first person who comes around because they are so desperate for validation. Of course, the reverse is also true. If you can withstand the suffering, take a knee, and make a conscious One-second Decision in a critical juncture, you will learn perseverance and gain strength by winning the moment. You will know what it takes and how it feels to overcome all that loud doubt, and that will stay with you too. It will become a powerful skill you can use again and again to find success, no matter what scenario you're in or where life takes you. It's not always the wrong move to quit. Even in battle, sometimes we must retreat. You might not be ready for whatever it is you've taken on. Perhaps your preparation wasn't as thorough as you'd thought. Maybe other priorities in life need your attention. It happens, but make sure that it is a conscious decision you're making, not a reaction. Never quit when your pain and insecurity are at their peak. If you must retreat, quit when it's easy, not when it's hard. Control your thought process and get through the most difficult test first. That way, if you do bow out, you'll know it wasn't a reaction based on reason and had time to devise your plan B. p91

Avalanche As if they weren’t suffering enough, on the morning of 29 October an avalanche suddenly cascaded down the steep rocky slopes above them and engulfed the fuselage as the survivors slept. They remained entombed in the tiny space for three days until they managed to poke a hole in the roof of the fuselage with a metal pole. By the time they got out, eight more people had died under the snow. Three more were to die in the following weeks. Hiking out After they had heard the radio news about the search being called off, many passengers knew that they would have to get themselves out of the mountains if they were to survive. The avalanche expressed that fact even more plainly. During the flight they had heard the co-pilot announce that they had passed Curicó. That meant that the Chilean countryside ought to be just a few kilometres away to the west. Probably just over the high peak they were on. Several survivors made brief scouting missions, but their weakened state and the altitude combined to make it gruelling work. There was no way that all of them would be able to walk over and out of the mountains.

The sun continued to climb in the sky while Olivia raced against it. It was too bright: and that had me panicking. He wouldn't feel the need to wait until noon. ‘There,’ Olivia said abruptly, pointing to the castle city atop the closest hill. I stared at it, feeling the very first hint of a new kind of fear. Every minute since yesterday morning it seemed like a week ago-when Olivia had spoken his name at the foot of the stairs, there had been only one fear. And yet, now, as I stared at the ancient sienna walls and towers crowning the peak of the steep hill, I felt another, more selfish kind of dread thrill through me.

What got less coverage was that, adjusted for inflation, egg prices were actually lower in 2022 than they had been in 2015. Prices peaked in December 2022, with a dozen eggs selling for around $5 on average. Egg supply and prices were already recovering in early 2023. Producer prices, the prices farmers charge grocery stores, began to fall. The retail price, the price consumers pay in the grocery store, fell sharply (by $1 in one week in early January!) and continued to fall into 2023. The moral of the story is: We need more egg-laying chickens. The eggflation story is emblematic of what could happen to the rest of the economy. We are dependent on fragile systems that can break when stressed.

What’s Ramiel?” She felt like a child with these questions, but her curiosity got the better of her. “Our sacred mountain.” He drew a familiar symbol in the dirt: an upward-pointing triangle with three dots above it. A mountain, she realized. And three stars. “It’s the symbol of the Night Court. The Blood Rite always takes place when Arktos, Carynth, and Oristes, our three holy stars, shine above it for one week a year. On the final day of the Rite, they’re directly above its peak.” “So you hike to the mountain?” “We kill our way to the mountain.” His eyes had turned hard. “We’re drugged and dumped into the wilderness, with nothing but our clothes.” “And you have to participate?” “Once you’re in, you can’t leave. At least until the Rite is over, or you reach the peak of Ramiel. If anyone breaks into the Rite to extract or save you, the law declares that both of you will be hunted down and killed for the transgression. Even Rhys isn’t exempt from those laws.

A twelve-week study of daily NMN supplementation in middle-aged men and women similarly found no significant effects on any outcome, including lean mass, muscle mass, body fat, blood sugars, cholesterol, or insulin sensitivity. NMN did boost blood NAD+ levels, though they peaked after the first month and then trended down for months two and three, so there may have been an adaptive drop in NAD+ synthesis, as was suspected with NR.8243

In 2018, we took part in one of the largest ever population studies by combining the American Gut Project (run by Rob Knight) data from 8,000 people and our British Gut Project of 3,000 people, all of whom were self-paying citizen-scientists.12 We found the gut diversity of Americans to be slightly worse than the British, though both were bad compared to poorer countries. The main factor that predicted diversity was the number of different plant species you ate each week; diversity peaked when you ate at least thirty different types of plant. This may sound a lot but includes grains, nuts, seeds and herbs. The data showed that eating some meat was fine, as long as you also had a large diversity of plants, and showed no clear difference between vegans and vegetarians.

Movie attendance, which had peaked at 78.2 million a week in 1946, was on a downward slide that would bottom out at 15.8 million by 1971.

Home-run hysteria peaked in 1998 when the Cards’ Mark McGwire and the Cubs’ Sammy Sosa battled to break perhaps the most sacred record in all of baseball, Roger Maris’s sixty-one home runs in a single season. Both players didn’t just break it; they shattered it: McGwire hitting seventy home runs and Sosa sixty-six. La Russa managed McGwire when he broke the record, and McGwire admitted that during the season he had taken a steroid precursor known as “Andro,” short for androstendione. Andro was available over the counter at the time, although the NFL and the Olympics had banned it. McGwire made no attempt to hide his use of it. He kept a bottle on the shelf of his locker in plain view, and La Russa does not believe that McGwire ever used anything other than Andro (he also stopped taking it in 1999 and still hit sixty-five home runs). He was big when he came into the league in 1986 and over time became dedicated to working out as often as six days a week in order to prevent further injuries. In the early 1990s, he actually lost weight to take pressure off a chronically sore heel; weight loss runs counter to the bloated look of someone on steroids. But the same could not be said of Canseco. Despite a body that ultimately metamorphosed into an almost cartoonish shape—Brutus meets Popeye—he denied throughout his career that he ever had taken steroids, until his playing days ended in 2002. Two weeks later, ever the performer, he admitted with much ballyhoo that he had indeed been on the juice. Rickey Henderson was another high-profile player who moved to his own brooding rhythms. In all of La Russa’s years of managing, no player in baseball has ever been more dangerous than Henderson with his combination of on-base percentage and base-stealing skills and power. Impervious to pressure unlike any player La Russa had ever seen before, he became a marked man around the league because he could beat you in so many ways, and he still starred for almost the entire decade of the 1980s.

Catherine, Coffee’s in the refrigerator. I left the last pear for you. Eat it. It’s the perfect ripeness. Do you like Thai food? Text me when you’re up to let me know. If yes, I’ll bring it home tonight. It’s time we talked about what’s going on with your house. Can we also talk about when you’re coming back to the office? Daniel has been at peak vibration all week. I’m not certain either of us can sustain much more of this. Yours, Elliot P.S. Tell Josephine good morning for me.

Two Weeks Big Ticket Tour After four days satiating yourself on Běijīng’s mandatory highlights – the Forbidden City, Tiān’ānmén Square, the Summer Palace, the Great Wall and the city’s charming hútòng (alleyways) – hop on the overnight high-speed Z class sleeper across north China from Běijīng West to Xī’ān to inspect the famed Terracotta Warriors, walk around the city’s formidable Ming dynasty walls and climb the granite peaks of Taoist Huà Shān. Climb aboard the late-afternoon high-speed Z class sleeper to pulsating Shànghǎi, which pulls into town before breakfast. After three days sightseeing, museum-going, shopping and sizing up the sizzling skyscrapers of Pǔdōng, detour for a day to the former southern Song dynasty capital of Hángzhōu, before flying from either Hángzhōu or Shànghǎi to Guìlín for some of China’s most serene and ageless panoramas, the breathtaking karst landscapes of Yángshuò.

Body weight was found to have a statistically moderate effect on total race time, while body-fat percentage had a large effect on total race time and a moderate effect (bordering on large) on swim, bike, and run splits. Both body weight and body-fat percentage were more strongly correlated with split times and total race time than are training variables such as average weekly training time.

The benefits of weight lifting on running performance were demonstrated in a 2008 study by Norwegian researchers (Støren et al. 2008). Seventeen well-trained runners were divided into two groups. Members of one group continued with their normal run training, while members of the other group added to their routine three weekly strength sessions consisting of four, four-repetition sets of half-squats using their four-repetition maximal load (i.e., the heaviest weight they could lift four times). After eight weeks, members of the strength group exhibited not only the expected gains in maximal strength and rate of force development, but also significant improvements in running economy (5 percent) and in time to exhaustion at maximal aerobic running speed (21.3 percent). The control group showed no improvement in any of the measured parameters.

Viewed as a whole, climbing all fourteen 8,000ers would have seemed almost impossible, but I took it one day at a time, one step at a time. I was passionate about what I did, and I never gave up. “Whatever challenge you have before you can be accomplished in the same fashion—whether it takes a week, two months, or a year. If you look at the challenge as a whole, it may seem insuperable, but if you break it down into tangible steps, it can seem more reasonable, and ultimately achievable.” The model for that strategy comes from the way I learned to break up the “impossible” 4,000-foot climb to a summit into tiny, manageable pieces: just get to that rock outcrop there, then focus on the ice block up ahead, and so on. For

Every peak and valley of your life has led you to deeper understanding and, ultimately, growing compassion.

The twelve burros crane their scrawny necks in his direction when Brady emerges from the merc. He reaches into his greatcoat, pulls out a tin of Star Navy tobacco, and shoves a chaw between lips and gums gone blackish purple in the last year. “What the hell?” he whispers. When he delivered supplies two weeks ago, this little mining town was bustling. Now Abandon looms listless before him in the gloom of late afternoon, streets empty, snow banked high against the unshoveled plank sidewalks, no tracks as far as he can see. The cabins scattered across the lower slopes lie buried to their chimneys, and with not a one of them smoking, the air smells too clean. Brady is a man at home in solitude, often spending days on the trail, alone in wild, quiet places, but this silence is all wrong—a lie. He feels menaced by it, and with each passing moment, more certain that something has happened here. A wall of dark clouds scrapes over the peaks, and snowflakes begin to speck the sleeves of his slicker. Here comes the wind. Chimes clang together over the doorway of the merc. It will be night soon.

So, what brings you to town?” Sean took a sip of his beer. “Burning off some leave. Visiting my brother. I have a little over six weeks of leave left. I used to hit the bars with my brother, but his running days are over.” “War injury?” the bartender asked. “Battle of the sexes. He just got married.” The bartender whistled. “My condolences.” Tonight

There appears to be a large duffel bag in my bedroom.” “I’m moving in for a while, unless you throw me out. My mom is at Luke’s for the evening. She and I will spend tomorrow afternoon with Rosie while you’re in Redding at work. I thought I’d take babysitting duty while you do your twenty-four-hour shift. If that’s okay with you. Wednesday morning, while Rosie’s at preschool and day care, I’m driving my mom to the airport. She’s going home to get some things done around her condo so she can come right back. I guess the plants are dying, and the bills need to be paid. On the way over here this afternoon, after picking up my things at Luke’s, I scoped out the pumpkin patch and bought new pajamas.” He grinned at her. “I thought you might be annoyed we didn’t invite you along, so I took lots of pictures.” “Weren’t you going to ask?” she said. “About the pumpkin patch?” he returned. “About the pajamas,” she stressed. He straightened and his expression was serious. “I was going to beg. I have four weeks of leave, if they don’t call me in early. Can you put up with me? If I’m neat?” Her heart swelled, but she was afraid to let it show. He’d always been neat. In fact, he was a little on the fussy side. Things he valued had to be perfectly maintained—his home, his car, his man toys. Put up with him? “We’ve never actually done this before, you know,” she pointed out to him. “We’ve never really lived together.” The look in his eyes was tender. “We should have.” *

My world is so huge right now—when a Wide Iwish Rose puts her arms around my neck and calls me a silly daddy, my heart almost doesn’t fit in my chest. That Rosie—she isn’t just an idea. She’s more than I could have imagined if my imagination had gone into overdrive.” Franci was quiet for a moment. Then she put a spoonful of ice cream to his lips. “I know,” she said. “You’ve turned yourself into a wonderful silly daddy.” He swallowed the ice cream. “I need you to forgive me for the man I was… If you can.” “I forgave you when I saw you with our daughter. It’s all different now.” “I know I suggested marriage before, but you were onto me. I was just trying to check off the items on my to-do list. It isn’t like that now. I want to marry you because you’re the most important thing in my life. You’re the beat of my heart, Franci—the mother of my child, my best friend and my future. I love you more than anything. I love Rosie as much. I’d lay down my life for either one of you.” “Sean…” she said in a whisper, tears coming to her eyes. “I’m so sorry I had my head up my ass when we were together before—if I could do that whole time over, I’d prove to you that I’m not completely brainless. I love you, baby. You and Rose.” “I know,” she whispered. “We love you, too.” “Will you marry me?” he asked. He grinned. “Bite the dust with me? Spend our lives as husband and wife?” “I will, of course. You’re obviously useless on your own.” “We can plan a wedding or do it quick or wait to decide when I get orders—it’s up to you. Anything you want. But let’s get a license right away so we’re ready, because I need the official contract. I want to be your legal partner as well as your lover and best friend. And let’s get you a ring. Will you consider taking my name, baby? And let me give it to Rosie?” “Uh-huh,” she said, a fat tear rolling down her cheek. “It’s just details, honey—but the important part is right this minute, when we make the decision that we’re a family now.” “We’re a family now,” she said. “Whew,” he said. “I thought you’d probably say yes, but there was a little worry in the back of my mind that maybe I had more to prove. Thank you.” He leaned toward her and covered her lips with his. “Thank you,” he said again. “I love you so much. So let’s get the license and ring this week—what do you think?” She put her bowl on the bedside table. “I think my ice cream is soup, so you should close the door and take my clothes off. What do you think?” He grinned hugely. “I think I’m going to love being married to you.” *

George, I probably owe you an apology,” Maureen said. “I don’t think I was as friendly as I could have been when we ran into each other at Jack’s a week or so ago. The fact is, I do remember meeting you at Luke’s wedding. I don’t know why I was acting as if I couldn’t remember you. It isn’t like me to play coy like that.” “I knew that, Mrs. Riordan,” he said. She was stunned. “You knew?” He smiled gently. Kindly. “I saw it in your eyes,” he explained, then shifted his own back and forth, breaking eye contact, demonstrating what he saw. “And the moment I met you I knew you were more straightforward than that. I’m sorry if I made you uncomfortable.” She was a little uncomfortable now, in fact. She felt vulnerable, being found out before she even had a chance to confess. “And I was widowed quite a while ago.” “Yes, I know that, too. Twelve years or so?” he asked. She put her hands on her hips. “And you know this how?” she asked, not trying too hard to keep the indignant tone from her voice. “Well, I asked,” he said with a shrug. “That’s what a man does when he has an interest in a woman. He asks about her.” “Is that so? Well, what else did you find out?” “Nothing embarrassing, I swear. Just that you’ve been widowed quite a while now, all five sons are in the military, you live in Phoenix and, as far as anyone knows, you’re not currently seeing anyone special.” Special? she thought. Not seeing anyone period with absolutely no intention of doing so. “Interesting,” she said. “Well, I don’t know a thing about you.” “Of course you do. I’m a friend of Noah’s. A teacher.” He chuckled. “And obviously I have time on my hands.” “That’s not very much information,” she said. He took a rag out of his back pocket and wiped some of the sawdust and sweat off his brow. “You’re welcome to ask me anything you like. I’m an open book.” “How long have you been a teacher?” she asked, starting with a safe subject. “Twenty years now, and I’m thinking of making some changes. I’m seventy and I always thought retirement would turn me into an old fuddy-duddy, but I’m rethinking that. I’d like to have more time to do the things I enjoy most and, fortunately, I have a small pension and some savings. Besides, I’m tired of keeping a rigid schedule.” “You would retire?” “Again.” He laughed. “I retired the first time at the age of fifty and, after twenty years at the university, I could retire again. There are so many young professors who’d love to see a tenured old goat like me leave an opening for them.” “And before you were a teacher?” “A Presbyterian minister,” he said. “Oh! You’re joking!” she said. “I’m afraid it’s the truth.” “I’m Catholic!” He laughed. “How nice for you.” “You’re making fun of me,” she accused. “I’m making fun of your shock,” he said. “Don’t you have any non-Catholic friends?” “Of course. Many. But—” “Because I have quite a few Catholic friends. And Jewish and Mormon and other faiths. I used to play golf with a priest friend every Thursday afternoon for years. I had to quit. He was a cheat.” “He was not!” “You’re right, he wasn’t. I just threw that in there to see if I could rile you up. No one riles quite as beautifully as a redhead.

Krakatoa, spelled “Krakatau” in Indonesian, is a volcano in the Sunda Strait between Java and Sumatra. It is also the name of an island group made up of what is left of a larger island, consisting of three volcanic peaks that were destroyed by the catastrophic 1883 eruption. This explosive force was equivalent to 100,000 Hiroshima sized atomic bombs. It was the loudest sound ever heard in modern history and could be heard up to 3,000 miles away. At that time, the explosion caused huge tsunamis which killed more than 36,000 people and sent out shock waves that were recorded worldwide for almost a week. Years later in 1927, “Anak Krakatau” a new island mountain formed in its place and is again the location of volcanic activity. It is considered a part of the Pacific “Ring of Fire.

You’re teaching nursing?” he asked, surprised. She nodded. “I’ve been doing that for the past year or so. Turns out I like it.” “My new sister-in-law, Shelby—she’s a student there, in nursing. Cutest thing you’ll ever see. Best thing that ever happened to Luke. Any chance you know her?” “What year is she in?” Franci asked. “First year. She got married in her first semester because Paddy and Colin were done with their deployments—she waited for all the Riordans to be available. She’s way younger than Luke and is just starting college.” Franci tilted her head and smiled, thinking how sweet it was that cranky, womanizing old Luke ended up with a sweet young girl who was determined to get an education. “I’m pretty sure I haven’t met Luke’s wife. Most of the freshmen are stuck in liberal-arts courses the first year. I teach one medical-surgical course and one that boils down to charting ER patients. I’m just one of many instructors. Mostly, I teach juniors and seniors. I share an office on campus with another nursing instructor and I only teach a couple of days a week. Except for meetings, of which there are too many.” “You never did go for the meetings,” he said with a smile. “I’ll have to tell Shelby to introduce herself. You’ll love her. You’ll—” “One thing at a time, all right?” Franci asked patiently.

Alejandro de Humboldt National Park Outside of the major cities, the great majority of Cuba is agricultural or undeveloped. Cuba has a number of national parks where it is possible to see and enjoy some plants and animals that are truly unique to the region. Because it is relatively remote and limited in size, the Cuban Government has recognized the significance and sensitivity of the island’s biodiversity. It is for these reasons many of these parks have been set aside as protected areas and for the enjoyment of the people. One of these parks is the Alejandro de Humboldt National Park, named for Alexander von Humboldt a Prussian geographer, naturalist and explorer who traveled extensively in Latin America between 1799 and 1804. He explored the island of Cuba in 1800 and 1801. In the 1950’s during its time of the Cuban Embargo, the concept of nature reserves, on the island, was conceived with development on them continuing into the 1980’s, when a final sighting of the Royal Woodpecker, a Cuban subspecies of the ivory-billed woodpecker known as the “Campephilus principalis,” happened in this area. The Royal Woodpecker was already extinct in its former American habitats. This sighting in 1996, prompted these protected areas to form into a national park that was named Alejandro de Humboldt National Park. Unfortunately no further substantiated sightings of this species has bird has occurred and the species is now most likely extinct. The park, located on the eastern end of Cuba, is tropical and mostly considered a rain forest with mountains and some of the largest rivers in the Caribbean. Because it is the most humid place in Cuba it can be challenging to hike. The park has an area of 274.67 square miles and the elevation ranges from sea level to 3,832 feet at top of El Toldo Peak. In 2001 the park was declared a UNESCO World Natural Heritage Site. Tours are available for those interested in learning more about the flora & fauna, wild life and the natural medicines that are indigenous to these jungles. “The Exciting Story of Cuba” by award winning Captain Hank Bracker is available from Amazon.com, Barnes&Noble.com, BooksAMillion.com and Independent Book Vendors. Read, Like & Share the daily blogs & weekly "From the Bridge" commentaries found on Facebook, Goodreads, Twitter and Captain Hank Bracker’s Webpage.

Let me stay over,” he said. “No. I have things to get ready for tomorrow. I teach a couple of classes on Monday and Thursday mornings and keep office hours for students in the afternoons. Then I work my twenty-four-hour shifts in Redding on Tuesday and Friday mornings. Tomorrow starts a real busy week and I—” “Okay,” he said. “I’ll watch TV while you get your stuff together.” “No. You’ll seduce me and I have a child in the house.” “Gee, how do you suppose all the families with more than one child managed to do that?” “Those first children were used to their mothers and fathers sleeping in the same bed, but Rosie’s not. Sometimes she crawls in with me in the night.” “I have sweatpants in my duffel. I’ll sleep in those,” he tried. “No.” “Can I have the couch?” “No. Because I know you and you’ll seduce me. I think the only thing more important to you than sex is air. Now be on your good behavior. She isn’t even asleep yet.” “We

So training smart, training effectively, involves cycling through the three zones in any given week or training block: 75 percent easy running, 5 to 10 percent running at target race paces, and 15 to 20 percent fast running or hill training in the third zone to spike the heart and breathing rates. In my 5-days-a-week running schedule, that cycle looks like this: On Monday, I cross-train. Tuesday, I do an easy run in zone one, then speed up to a target race pace for a mile or two of zone-two work. On Wednesday, it’s an easy zone-one run. Thursday is an intense third-zone workout with hills, speed intervals, or a combination of the two. Friday is a recovery day to give my body time to adapt. On Saturday, I do a relaxed run with perhaps another mile or two of zone-two race pace or zone-three speed. Sunday is a long, slow run. That constant cycling through the three zones—a hard day followed by an easy or rest day—gradually improves my performance in each zone and my overall fitness. But today is not about training. It’s about cranking up that treadmill yet again, pushing me to run ever faster in the third zone, so Vescovi can measure my max HR and my max VO2, the greatest amount of oxygen my heart and lungs can pump to muscles working at their peak. When I pass into this third zone, Vescovi and his team start cheering: “Great job!” “Awesome!” “Nice work.” They sound impressed. And when I am in the moment of running rather than watching myself later on film, I really think I am impressing them, that I am lighting up the computer screen with numbers they have rarely seen from a middle-aged marathoner, maybe even from an Olympian in her prime. It’s not impossible: A test of male endurance athletes in Sweden, all over the age of 80 and having 50 years of consistent training for cross-country skiing, found they had relative max VO2 values (“relative” because the person’s weight was included in the calculation) comparable to those of men half their age and 80 percent higher than their sedentary cohorts. And I am going for a high max VO2. I am hauling in air. I am running well over what should be my max HR of 170 (according to that oft-used mathematical formula, 220 − age) and way over the 162 calculated using the Gulati formula, which is considered to be more accurate for women (0.88 × age, the result of which is then subtracted from 206). Those mathematical formulas simply can’t account for individual variables and fitness levels. A more accurate way to measure max HR, other than the test I’m in the middle of, is to strap on a heart rate monitor and run four laps at a 400-meter track, starting out at a moderate pace and running faster on each lap, then running the last one full out. That should spike your heart into its maximum range. My high max HR is not surprising, since endurance runners usually develop both a higher maximum rate at peak effort and a lower rate at rest than unconditioned people. What is surprising is that as the treadmill

The cyclicality of hard alternating with easy plays out not only in the day and the week but also across training cycles and even across years. Think of Olympians who take an easy year or two in their quadrennial cycles. Check that there is variety across your training at every level, from the cooldown after a hard workout to the easier year after a particularly tough season. Active recovery, both in easy workouts and in easy days, introduces variability to training. Remember Carl Foster’s finding, outlined in Chapter 4, that athletes can adapt better to a greater overall training stress when it is variable instead of monotonous. Make the easy days really easy so that the hard days can be truly hard. If you can rein in your effort on your easy days, you’ll have room to push a little faster or a little longer on your hard days, yielding a much bigger fitness reward than simply muddling through with easy days that are too hard and hard days that therefore become too slow or short.

which even Bashō, at the peak of his powers, would have struggled to describe as convincingly as the menu’s scribe: Warm grilled chicken slices, Smoked bacon, crisp lettuce, And a warm ciabatta roll on a bed of sea-salted fries