Father’s Day: Letting Things (and Rings) Go

My Father’s Day weekend, while perhaps not as memorable as last year’s, was a full one nonetheless. On a day where the emphasis seems to be so heavy on “buy stuff for Dad,” I was instead given several opportunities to reflect on letting things go, one in particular a better gift than any “thing” I could have received.

Saturday began with a 10-mile run followed by a 50-mile bike ride, as I began serious training for my big running event of the year. (Details to follow, but basically I need to get in a lot of long, slow legwork.) With a beautiful, cool morning and smooth roads, it was the kind of ride I’d been looking forward to all winter.

A stop in Plymouth, MI. Gotta keep fueled, you know!

A stop for cherry walnut bread in Plymouth, MI. Gotta keep fueled, you know!

My route took me through Lathrup Village, where I grew up. The neighborhood looked much the same; I’d time warped back to 1970 for all I could tell. Riding by my old house, I was struck again by my lack of nostalgia for it. I’d lived there for fifteen years, but now it was just another house. I’d felt the same way last month when my mother moved out of her house in Dexter Township, where my parents had moved in 1987. It too now belongs to someone else, and I’m fine with that. It isn’t the house that matters in the end, it’s what happened there, and we’ll always have the memories.

On Sunday I was part of an Aikido demonstration at the Ann Arbor Summer Festival. It was the final class taught by our club’s departing instructor, so it was a “letting go” experience for both him and his students. But there was no sadness; the class was energetic and cheerful, with a sizable audience watching, many of them joining us when invited to do so. I hope at least a few of them will start Aikido and discover how much fun and fulfilling it can be.

Aikido retreat

I rode my bike to the class, dogi tucked in my panniers and buki bag strapped across the frame. I tucked my wallet, phone, cameras, and wedding ring (no jewelry allowed in an Aikido class) into my small traveling backpack. Then back at home, getting ready to go to dinner, I opened my backpack – and the ring was not there.

After a careful search of the backpack and my bike bags failed to turn it up, I figured it had fallen out on the Power Center lawn when I’d pulled my cameras out to take photos before class. So I went back there and searched a while for it, without success. Perhaps one of the spectators had found it, or it was just too well hidden in the grass. One moment of carelessness had lost a ring I’d worn for 30 years of marriage (to date).

Aikido has taught me that when a situation occurs that I cannot control, I need to find a way to fit with it. So I had to “fit with” the possibility that I would never see my ring again. Intellectually, this is not so hard; it was just a thing, after all, a plain gold band that can be easily replaced. My 30-year marriage is what really counts, and that remains as strong as ever, unaffected by whether or not I had the symbol that represents it. But emotionally, I was struggling with a sense of melancholy over its loss, and I was annoyed that I hadn’t put the ring somewhere more secure.

Still, I went to dinner Sunday night determined not to let the missing ring bother me, and I succeeded (mostly). And I took some time to reflect, too. I wanted to create balance in the situation – create some yang, as it were, to balance the yin event. So I decided to start on some life changes I’ve been thinking about for a while. Whether or not I got my ring back, I would create a gain.

What are these changes? And have I found my ring yet? All will be revealed shortly. Watch this space.

Sorry, Sir, Your Ego Trip Has Been Unavoidably Delayed

As part of celebrating the seven terrific years of training I’ve had with my now departing Rec & Ed Aikido instructor, I am dedicating a few posts to things I’ve learned from my training and how it has reflected in other areas of my life. This first one actually deals with the lesson I learned most recently.

Over the last few years I believe I’ve become more tolerant of mistakes. Perhaps it’s due to getting older, or from raising children (a learning and humbling experience to this day), but I’m pretty sure my Aikido training has had an effect. All my instructors have been such incredible examples of support and forgiveness of my countless mistakes on the mat, it seems wrong for me not to do the same with others.

My instructor was my Uke at my last test. That involved a lot of trust on his part.

My instructor was my Uke at my last test. That involved a lot of trust on his part.

My day job as Director of Quality at a software services company includes quite a bit of training and coaching our engineers. Our industry is highly regulated and safety-critical, and one of my responsibilities is checking that our procedures are followed. When someone fails to do so, it is most often an honest mistake, and I do my best to address it in as positive and constructive a fashion as possible. I’ve been doing this for many years and like to think I’m pretty good at it.

And then, one fateful recent morning…

I’d been invited to a review of a key project document. Among other things, I check that such documents follow our quality standards and are fit for a formal engineering review. I looked it over before the meeting and found some errors. That’s expected. But as the meeting progressed and more problems surfaced, it became clear to me that the document was not up to snuff. And the author admitted there were some portions of the document (his document) that he wasn’t entirely clear on.

I was annoyed. The author was trained and qualified. Why had he called for a review when he was clearly not ready? He’d tied up several very busy, high-level engineers for an hour on a document that would need substantial rework. This was clearly not acceptable. I decided I would call this person into my office, and politely but firmly point out that our process calls for better preparation, and that he should have gotten some answers to his questions before calling the review. We have rules here, after all.

I decided to hold off until after lunch to do this, and set about catching up on my emails. Among them was one from my boss regarding how to organize some tests on another project. His direction did not fit our usual procedures, and also seemed contrary to something he’d said to me earlier. I sent off a reply to that effect, copying a couple of other people I thought needed to hear my take on it. Five minutes later I got a phone call from my boss.

He was annoyed. Had I bothered to get the facts regarding this particular situation? I had also misinterpreted what he’d told me earlier. And why had I dragged two other high-level, very busy managers into what should have been discussed with him alone? He let me have it. And on every point he was absolutely right.  I hadn’t gotten the facts first. I should have looked up his earlier direction. And there was no need to involve others in my reply. I’d failed to follow my own rules.

What had happened to my usual respect for the time and feelings of others, not to rush to judgment, or, say, – to be more tolerant of mistakes? In short, where was the behavior that is expected both in the workplace and on the training mats? The answer was clear – my ego had shoved it out of the way. What was that I’d been told earlier about, “once you think you’re good at something…”? (See previous post.)

Lesson learned: respect is not something you practice only when convenient, or when people are behaving as they should. It is 24-7, to be practiced in any and all situations. Sometimes we are Shite and lead, and sometimes we must be Uke and go where the situation takes us. But we can always choose how we behave towards others.

I do this to you with the greatest possible respect.

I do this to you with the greatest possible respect.

I did express my concerns about the review after all, but it was a quiet word with the engineering director (the proper contact) instead of a confrontation with the author. I later realized that out of my hasty, disrespectful email, my boss had unknowingly given me a valuable gift – a chance to avoid doing something even more hasty and disrespectful. So I did what one does when given a gift. I thanked him.

A Farewell and an Invitation

Some sad news and some happy news out of my Rec & Ed Aikido club.

First, the sad news. After over ten years teaching the Rec & Ed club, our instructor is leaving Ann Arbor to teach elementary school in Vermont. I was fortunate to spend seven of those years as his student, and I can say truthfully that I enjoyed every one of his classes I attended. He made studying Aikido fun, and we will miss him.

One of last week's Rec & Ed classes.

One of last week’s Rec & Ed classes.

But there is happy news as well, as he will open our school’s first dojo in Vermont, giving more people an opportunity to train and grow in Aikido. And with one of our senior students taking over as Rec & Ed instructor, the tradition of excellent Aikido at our club will continue. As our school’s founder Kushida-sensei was fond of saying, every end is also a beginning.

So our instructor taught his final Rec & Ed class last night, and afterward the students of appropriate age took him to a nearby pub to celebrate. After many good stories and a couple of beers, our guest of honor gave us some advice from the heart – really honest and profound stuff. For several reasons, I won’t go into detail on it, but I will say that he advised us again – all of us senior students brown belt or higher – never to get complacent about our training. “Once you start thinking you’re good at Aikido,” he told us, “you’re guaranteed to get worse.”

I'm guessing there's some room for improvement in my form...

I’m guessing there’s some room for improvement in my form.

Getting the ego out of the way was a subject he often spoke about in class and provided an excellent example of, both on the mat and off. And, naturally, I had to open my mouth and provide myself an opportunity to learn a lesson. I asked Sensei a question that had been nagging at me a while.

“Hypothetically speaking,” I said, not wanting to finger anyone, “suppose after a class a junior student came up to me and pointed out a mistake in my technique. What is the proper way to respond?” A junior correcting a senior student is not forbidden, but it is generally considered bad form and not to be encouraged.

“Just say, ‘thank you’,” Sensei said.

I had said exactly that at the time, so I felt pretty pleased with myself. Then the most senior student in our club, a black belt, put down his drink and pointed at me. “You did that to me once,” he said.

When the laughter finally subsided, Sensei’s the loudest of all, he looked at me with a big smile on his face. “So, Jeff-san,” he said, “how does that foot taste?”

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A rare treat - throwing my instructor.

A rare treat – I throw my instructor.

P.S. If you’d like to meet my soon-to-depart instructor, watch Aikido in action, and learn a little about it, come to our demo at the Ann Arbor Summer Festival on Sunday, June 16. From 5:00 to 6:00 p.m. our club will be on the lawn at the Power Center putting on a demonstration of Aikido and inviting people to join us for a free beginning class. Hope a few of you can come!

Improving by “Halves”: Lessons Learned from Dexter-Ann Arbor 2013

ASK ME TO DESCRIBE MY OUTLOOK ON LIFE IN ONE WORD, and I would answer, “Improvement”. New and/or better stuff is fascinating to me, and helping improve things is what I do for a living. Improving myself is certainly part of that. Something didn’t go well? Sure, I get bummed out. But next time will be better.

With that spirit in mind, I had a chat with coach Marie about my performance at the Dexter-Ann Arbor half marathon on June 2. My time of 1:35:48 was over a minute faster than last year’s time, but it was two minutes slower than April’s Martian half marathon time, which I’d hoped to beat. In particular I was worried about my falloff of energy in the second half of the race, making the final few miles a real struggle that included stopping at the water stations to catch my breath.

DXA2 2013 finish lineWe began with a review of the things I did well. My form is good, I’d put in the mileage needed, and my other races this year have been great. But things hadn’t gone according to plan. So was I just not up to the plan for this race, or was the plan itself not the best? We went over everything to find out. Here’s what I learned.

1. Get More Sleep, Get up Earlier

Looks like someone else needed more sleep, too.

Kudos to Team RWB, who raise money to support veterans returning from combat. (But it looks like someone else needed more sleep, too.)

I’d actually planned to go bed around 10 p.m. the night before. But for various reasons I don’t remember now (in other words: avoidable) I didn’t actually get to bed until after 11, and as always before a race, it took a while to wind down enough to sleep. Then I didn’t get out of bed until after 7 a.m. for an 8:30 race. This isn’t necessarily bad, unless it interferes with getting a good breakfast (see below). But why risk it? At Martian I was up at 6:00 so I had enough time to drive to Dearborn. I could have done it here, too.

2. Don’t Skimp on Fuel

It’s not easy for me to eat breakfast until I’ve been awake awhile, and even then I’m not usually hungry. So I often hold off. Not good on race day. By getting up only 90 minutes before the race, I shortened my breakfast window, which I reduced further by deciding to do my warmup run before I ate breakfast. And after all that, I had only a Cliff Bar. By contrast, I was up over two hours before Martian, and had more to eat beforehand. Small wonder I had more sustained energy for that race.

Run's over - back to the important stuff.

Run’s over – back to the important stuff.

I compounded the problem by not fueling enough during the run. The standard rule for race fueling is, “45 and 15″ – consume something 45 minutes in, and every 15 minutes after that. This is adjustable to each particular runner, of course, but the basic idea is to keep blood sugar up. This meant I should have fueled with a Gu at about the halfway mark (which I did), then every two miles after that (which I didn’t). Combined with so little to eat before the start, plus a very ambitious pace (see below), a late-race crash was pretty inevitable.

3. Pace: Too Ambitious?

Michael (left) has just come off an injury and was happy to finish. There's another lesson learned.

Michael (left) has just come off an injury and was happy to finish. There’s another lesson learned.

Based on my Martian pace (7:09 average), and that for the past two years I’ve run faster at Dexter-Ann Arbor than at Martian, it seemed reasonable for me to try for a faster cruising pace (around 7:00) and another personal record (PR). This may have been expecting too much. Perhaps with more rest and better fueling I would have done better, but unless things went absolutely perfectly, I was setting myself up for disappointment. It may have been better to start with the Martian plan, then run harder at the end if I had the energy.

So there we have it – three areas to improve on for next time, which looks like the Crim 10 mile race in August. It’s close enough to a half marathon that the strategy will be basically the same. You can be sure I will improve my preparation. We’ll see how it translates into performance.

If I improve enough, maybe someday *I* can be up there next to the aardvark!

If I improve enough, maybe someday *I* can be up there next to the aardvark!

“Half” Measures

As a competitive runner, there are two main factors I consider when planning a race: speed and endurance. Which one takes precedence depends on the distance. When I run a 5K race (3.1 miles), I don’t worry if I will finish, only how fast. I set a target pace for the first mile, then go all out for the rest. My 10K strategy is only slightly different – a target pace for the first half of the race, then everything I have left for the second half.

For marathon length (26.2 miles) and beyond, by contrast, my main goal is to cross the finish line upright. I set a target pace slower than even many of my “easy pace” training runs. While starting out too fast in a short race could hurt my finish time, doing so in a marathon could mean I don’t finish at all. “Hitting the wall” around the 20-mile mark is a well-known problem that has caused many a runner to DNF.

Unless you’re a world-class runner like Scott Jurek, who regularly wins 100-mile races, there is a particular race distance that represents the balancing point – where speed and endurance must receive equal consideration. For me, this is the half marathon. Perhaps that’s one reason it’s one of my favorite races (at least when I’m not actually running them).

My times in the half have steadily improved each year, and as I start to crack the top tier of my age group, I am naturally interested in running it fast. However, I need to rest properly beforehand, eat carefully to be properly fueled, and not push the pace too hard during the race. If I slip up on any of these, I won’t run my best. The distance guarantees that. So of all my races, this one needs the most careful planning.

For example, here is how I planned out a few races from last year or this year.

Holiday Hustle 5K, December 2012
Time goal: 19:59 or better

Holiday Hustle Starting Line 2012Lead up: 4:00 p.m. start, so sleep in. Light activity during the day.
Pre-race routine: 1 mile easy warmup, followed by light stretching and a few short sprints.
Fuel: Lunch 2 hours before start. One Gu at start. Skip water stop.
Pace plan: 6:20 first mile, run like hell for the rest.
Result: 19:48. Followed plan, but it would have been difficult not to.

Ann Arbor Marathon, June 2012
Time goal: 3:59:59 or better

Mile 19 - State Street - croppedLead up: Easy week before. Get enough sleep.
Pre-race routine: Get out of bed and to the starting line before the 6:30 a.m. start.
Fuel: Eat CliffBar on way to race. At every water station after mile 4, walk and drink. When sick of tepid water and Gatorade (mile 20) drink it anyway. Eat a Gu every 5 miles or so.
Pace plan: All miles around 9:00. Do NOT run faster than 8:30 pace.
Result: 3:54. Kept to planned pace (mostly). Good thing – it was hot and humid, and I probably wouldn’t have finished otherwise.

Martian Invasion of Races, Half Marathon, April 2013
Time goal: Beat previous half marathon PR of 1:36:59

Martian Finish - croppedLead up: No hard running for 3 days before race day. Carbo-load starting two days before. Get enough sleep.
Pre-race routine: 1 mile easy warmup, followed by light stretching and a few short sprints (but not too fast, just enough to get the heart rate up).
Fuel: Banana and Cliff bar 1 hour before start. Don’t drink much because I will only have to use the porta-potty (again). Get water or Gatorade at every second water stop. Have a Gu at miles 6 and 9, and at mile 11 if needed.
Pace plan: First mile 7:30. Second mile 7:15. Miles 3-10 around 7:05. Try to speed up for final 3.1, or hold pace if unable to. Final mile: push up the short steep climb, then go all out to the finish (downhill).
Result: 1:33:48, and so “on plan” it was scary.

And then there was this morning’s (Sunday) Dexter-Ann Arbor half. While it was by no means a disaster, and even was somewhat of a success, it didn’t go according to plan. I’ll share the lessons learned later, after I figure out what they are.

Black Star Farms, Part 2: Sirius Winemaking

“I believe in a loving God,” Don said, “because he gave us a way to turn unremarkable grape juice into something alcoholic.”

I don’t drink wine – never developed a taste for it – but I enjoy learning about how it’s made. And Black Star Farms takes its winemaking seriously. Or perhaps I should say, “Sirius-ly” because all their beverage lines are named after stars. (To learn who Don is, and why I was here in the first place, see my previous post.)

Black Star Farms - Inside the wine cave

Inside the “wine cave”. Naturally, we could bring our beverages with us.

Here are some fun facts about winemaking that Don shared with us:

There are wineries in all 50 states today. Michigan has over one hundred wineries and is among the top grape-growing states, although most grapes (80%) go into grape juice instead of wine.

Black Star makes standard red and white wines, fortified dessert wines, and even some ice wine. They also make stronger beverages, such as cherry and apple brandy, and hard cider (which I sampled and found remarkably light-tasting and smooth).

Entrance to the wine cave. They took the top off the hill, built the cave, then put the top back on.)

Entrance to the wine cave. (They took the top off the hill, built the cave, then put the top back on.) The cave stays at a constant 55 degrees year-round.

"Exterminate! Exterminate!" (Sorry, I had a Doctor Who moment for some reason.)

“Exterminate! Exterminate!” (Sorry, I had a Doctor Who moment for some reason.)

The large vats you see here are where the wine ferments. The grape skins collect at the top of the vat and are skimmed off for white wine, or forced back down into the fermenting juice to color it for red wine. Don told us that recently a worker fell into one of these vats and drowned. “His end would have been quick,” he said, “but he got out six times to use the bathroom.” (*)

Sparkling wine is made with younger grapes, which have a higher acid content. When sugar and yeast are added to the juice, the fermentation produces natural carbonation. Instead of being aged in casks, it is fermented in the bottles. These bottles are extra thick and strong to handle the pressure of the carbonation. Black Star cannot call its sparkling wine “champagne” because that term is legally reserved for use only by the Champagne region in France.

Sediment inside a still-fermenting bottle of sparkling wine.

Sediment inside a still-fermenting bottle of sparkling wine.

The residue of yeast and grape solids is removed from sparkling wine in a multi-step process that preserves the carbonation. The bottles are set at an angle with the top pointed down, and rotated a quarter turn each day, so the solids settle in the neck of the bottle. Then the necks are cooled to freeze the plugs. The bottle is uncapped and the pressure shoots the plug out of the bottle, which is then quickly corked.

Black Star Farms - Brandy barrels

Dessert wines have fruit spirits added. This also “fortifies” the wine, which means to increase its alcohol content.

Black Star dessert wines have been served at White House dinners, and their Sirius Maple Dessert Wine remains in stock there as an example of a “truly American” wine.

Ice wine requires at least 8 consecutive days of cold temperatures for the grapes to freeze in the proper manner. Every year the farmers have to decide whether to take the chance that there will be enough cold weather to freeze the grapes and therefore to leave some on the vines after the normal harvest. The risk is that without enough cold weather, those grapes will rot and become useless.

If the weather cooperates, the grapes are harvested at the coldest time of the coldest night, picked up one at a time off the snow. Each grape yields about one drop of concentrated juice. And this is why good ice wine can cost over $100.00 per bottle.

So why, I asked innocently, couldn’t you use a freezer to create ice wine? Don said it could be done, but it’s illegal. According to Wikipedia, wineries in northern Michigan follow German ice wine laws, which dictate that “ice wine” can be made only from grapes that are frozen on the vine. So unless you want to sell “freezer wine,” I guess you’re in for some chilly harvesting.

After this marvelous tour, some of the group went off to the tasting room, while the rest of us headed to the cafe for wood-fired pizzas. Not a bad way to cap off a run!

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(*) Actually, this is an old brewer’s joke. In another variant, it’s a whiskey vat, and when someone falls in, four co-workers jump in to save him, but he fights them off.

Black Star Farms: PR Fitness, Pizza, and a Pig’s Life

Marathons, llamas and wood-fired pizzas? Count me in.

This past Saturday was the Bayshore Marathon in Traverse City, and several fellow PR Fitness runners took part. I did not, as I am running the upcoming Dexter-Ann Arbor half marathon, but I was camping in the area, so after my own run (a measly 9 miles) I joined their post-race celebration at Black Star Farms near Suttons Bay.

I’d never heard of Black Star Farms, but I learned they are well-known for their winemaking, equestrian center, and bed-and-breakfast (an impressive-looking mansion that serves as the inn). They are also a fully operational farm, raising vegetables, fruits, and livestock, which visitors are encouraged to see. And they have a cafe with the aforementioned pizzas.

Not only do llamas provide wool, they are excellent guard animals and chase away predators like coyotes.

Not only do llamas provide wool, they are excellent guard animals and chase away predators like coyotes.

One of our runners knows Don, the managing partner, and he gave us a personal guided tour, filled with stories and a fascinating description of the farm and its operations. Here are a few highlights:

- They have a Community Supported Agriculture (CSA) program, where people prepay for shares in the farm’s produce and receive regular deliveries of fresh, in-season vegetables and fruits as well as eggs and baked goods.

- The farm is environmentally verified for farmstead and cropping by MAEAP, which means they are following practices that support the environment and reduce pollution.

This experimental hothouse is inexpensive to set up and can grow crops ten months out of the year.

This experimental hothouse is inexpensive to set up and can grow crops ten months out of the year. (Click to enlarge)

- Don tries to encourage young people who want to be farmers by making land available to them and helping get their operations started.

In addition to being a good steward of the land, Don considers it his mission to educate people about farms. “Many people have never been to a farm,” he said, and when he asked the group how many of us came from a farm family, only one hand went up. He feels it’s important to “reconnect” people, particularly urban residents, to where their food comes from. As an example, he told us about Copper the pig.

"It's our responsibility as farmers to serve the animals - that they live healthy lives. And then they serve us."

“It’s our responsibility as farmers to serve the animals – to see they live happy lives. And then they serve us.”

Copper had been raised as a pet in a residential neighborhood. But he grew too big to keep, so his owner offered him to Black Star, and Don took him. The owner brought along Copper’s blanket and teddy bear and begged that the pig be kept in the house, or else he would be lonely. Don put him in a pen with the goats. Soon he’d dug himself a wallow and happily settled in, and was a popular attraction. The goats ate the blanket and teddy bear.

One morning that fall Don entered the dining room at the inn and said hello to a family just finishing their breakfast. He asked them what they planned to do that day. “We’re going to see Copper,” they told him. “We hear he’s really cute.”

Don pointed to the remnants of the sausage on their plates. “You’ve already met him,” he said.

The hind legs of these long-haired pigs are worth $1,000 each. Sorry, Wilbur.

The hind legs of these long-haired pigs are worth $1,000 each at market. Sorry, Wilbur.

The family was shocked, as I suppose most of us non-farmers would be, but pigs are something the farm raises, and farmers cannot afford to be sentimental about their crops. “It’s our responsibility as farmers to ensure the animals have a good life,” he said. “And then they are harvested, and they serve us.” Animals, as a farm resource, are harvested when the time comes, just as vegetables and fruits are.

Oh yes, and the pizzas are very tasty (click here for a photo of one). I had the basic Margherita (cheese, sauce, basil), but other items you can have include goat cheese, chicken, and prosciutto. Guess where that all comes from.

Next up – some fun facts about winemaking in Michigan.