Saturday, December 27, 2014

Moving & Grooving & Some Snow

Christmas morning didn't start off like any other day, Shadow Boy & I were up early, like 4:35am early, to chauffeur the shuttle to the airport. The rest of the time before the sun came up was spent vacuuming & dusting the furniture. All the happy planets received a soaking of h2o. The smoker was up & running by 11:30am. Well, I set up the smoker & started the briquets by 11:30ish. My friend Renee stopped by w/a wonderful granola treat & a cutting off her Christmas cactus. Last time I was over to her place, I commented, hopefully complimented her plant & by gosh she was paying attention & hooked me up for Christmas. We invited our friend Kim over as well as he & his wife are taking a break & my brother was looking at about a 3pm arrival. Renee didn't stay all that long as her family was having a dinner & our plans were to head for the radio station & socialize for the evening. I pulled the Pork Loin Roast & Ribs off the Smoker by 4pm & served all the fixings. Wild rice w/veggies, mashers, & a fresh that day picked salad goodies. After eating like kings, maybe more than your average kings, we headed for the radio station. My brother had whipped up an apple OJ cider mix in the crockpot & pulled out some of his homemade kahlua that set the tone for an evening of music & story telling. The night was capped off w/a few games of cribbage & Willy Wonka Mashed Up Primus Factory.

While I was born w/long-limbed, thin build, but far from a world class athlete, I have been playing w/my technical efficiency. Stride Length has become an important issue for me. I know that I was an over-strider this season by just the sound of my foot strikes. Like I had posted before, I was hitting the brakes, my strides were just too long. My Cadence was way too low because of my longer strides & heel strikes, i.e. THOSE DAMN BRAKES!!! I have worked on quicker steps & shorter strides & hope to start targeting about 90 strides a minute. I can tell that my body position has improved dramatically because I find myself loosening my shoulders quicker, walking taller, & much stronger legs under my frame. I know that my body as a whole will be much faster & stronger in 2015 because of the Boy Dog on his leash. I know he pulls me sometimes & we have to wait on cars if we do our no excuse loop instead of a trail run. I read an article while I was at the library address arm motion & matching hip rotation & I realized how I really never play w/this. I can recall back in August hiking w/my bro & pumping my arms up some climbs. This test of arm motion will come into play when I head back to Stoker Stadium. Something else from that article that caught my eye was Leg Recovery?!?! Not even on my radar!!! Get This, I Don't Just Yet, But I Will Soon, a slightly bent leg requires less power to bring the leg through the recover phase of a stride. Which means, I Think, is the faster I run, the higher I lift my heel on recovery. Something I am going to play w/this week & hopefully have a better understanding of it. With the core routine that I have been using, BTW, fit mommy deleted her post, the shedder abs routine, what a bummer. After two weeks of practicing her layout, I had to modify from what I could recall, my windshield wipers are coming along nicely & I am able to do 3 full sets of 10 now. I really like laying on my back w/ my legs in the air & push up hips up towards the celling. I do these very slowly & controlled & sometime I forget the count. I can flutter kick for over a minute now. My planks aren't that impressive yet but my push ups flippin' rock!!! The burpies are coming along & so are the mountain climbers. I also do them very slow & controlled. Still stretch, some yoga, & high knees every morning. Overall, I pretty damn pleased w/how my body is reacting during & after each workout.

My goals for this week are very simple & totally achievable!!! Monday is quite the full day w/a a 6am radio show, 10am meeting w/John from MAD Racing, & not one BUT two new clients at the office. SCORE!!!! Also this week I want to reevaluate & log my schedule on this blog regarding my training from this week ahead. I will also clean off the 8GB drive so that I can record Monday & Thursdays show. And as always, pick up another new client from a referral & on my own merit. And depending on weather & time & head space & other excuses, I should hit the pool at least twice before the year comes to an end.

Commuter Bike:
Still riding my commuter w/my helmet on. That means that I have successfully remembered my helmet for over 2 months. I was still hitting 100 mile weeks until the week of Christmas. I will bring those number back up but I have enjoyed the time in the car the last few days. I was even at a Boxing Day Open House Party & a friend of mine asked w/an eyebrow up," Did you ride here tonight?" And I didn't ride on Christmas because I cooked & my brother offered to drive Shadow Boy & I on down to the station. But no fear, I will be riding Monday, I refuse to drive to work, always have.

Radio Shows:
A big heads up about the next couple of shows that I will be subbing for!!!! This Monday Morning I will be hosting the Morning Muse from 6am - 9am Mountain Standard Time Zone. I will be playing some more chill & lounge type of music as folks will be most likely easing into their work week. Plus, it is a cool time slot & I know a lot of listeners follow that program. Then, January 1st 2015, will be my 1st show of the New Year!!! Hell Yezzzzzz!!! I will be subbing in for Uncle Karl Thursday Night at 6:30pm - 9pm. I really enjoy hosting the Yellow Dog Radio for sure. I dig that time slot & the general public seem to engage during that show. And as always, I will be updating the NFL schedule, weather reports from around the globe, & upcoming events for New Years Eve entertainment. Tune In & Turn It Up

www dot kafmradio dot org

Monday, December 22, 2014

I Won… I Flippin' Won


MAD ( Mountain And Desert ) Racing held its last of 6 cycle cross events this past Saturday. The day started off w/a crazy killer Colorado sunrise, as it does before a storm front pushes on through. By 10am, the Fun Run 2 Laps was under way, kids race, citizen race, B's, & A's & the whole kitchen sink. Super fun day had by all & NO INJURIES!!! Not-A-One

The Boy Dog and I will be heading up elevation this week. ITS SNOWING RIGHT NOW!!!

Radio Show:
Thank so much to all of you that streamed the Primus Show last Thursday. I mixed in Primus covering the Chocolate Factory and some other way cool new music to the station. And YES, I recorded the show so copies are available. When I looked up streaming on the KAFM web site I only started w/4 listeners and then I peaked out at 15 on-line listeners. That is such a rush!!! Phones calls, texting, CrackBooking, and streamers = Most Excellent Hobby

 Building Towards 2015:
As you know, March 21st will be the Canyon Lands 1/2, all towards a goal of the 10th running of the Silverton Marathon this Aug, is the main focus during this "off season" rest. I have been playing around w/my cadence and strides these past few weeks. And it cracks me up how many times I will find a sweet groove and a damn cat runs out in front of us and Shadow Boy and I are on a whole new pace. But the good news, from what I have been investigating, my foot strike has landed better. WHAT THE HELL DOES THAT MEAN?!?!?! It simply means that I have focused on NOT heel striking, meaning, hitting the breaks w/every STOMP. My hips are fluid sooner after starting out, I know my hams are strengthening, and my quads are becoming more reliable. If you have read la chanson de ma vie,, you will know that I have no idea what real quad power is. She put her quads to the test during the North Face 50k in SF,CA. Every morning has brought a new AHA moment, like, the foam roller under my IT band. Or following along Fit Mommies 5 day core shedder program. Plank position w/my perfect push ups. I love that equipment. Stoked to be building a stronger core for the upcoming racing season.


Sunday was the Solstice, as you are aware of, many thanks to be handed out. I must start by thanking everyone that has believed in my Ortho journey. I thank Shadow Boy for spooning me during the night and the encouragement and motivation to take the next step forward. I thank Ol Grandpa Smokey for reminding me that everyday has something to be thankful for. I thank John from MAD Racing for leading the charge and following through. I thank Foot Prints Animal Hospital for the opportunity for making money for OB classes, i.e. tiling their building. I thank Sara for holding my right knee after the Lead King 25K. Which reminds me, I should totally thank the beautiful state of COLORADO!!! I must also thank all the new 2014 clients that have walked into the office.

I Won!!! Still can't believe it!! For the recap here, this was my 1st year I didn't buy a fantasy football team. I have been playing fantasy football since 1988. So my brother talks me into playing Last Man Standing this year. I fought it as I just wanted to watch football for what it is. This past summer, I really thought that the Saints had a strong chance in the Playoffs and maybe even all the way to AZ FEB 2015. Man, they looked like SH*T this year. Anyway, LMS is were you pick one team ONE TIME and each week you pick a new team to win. After your third loss you are out. The 1st week I took THE BEARS on the thought that they would be strong during the beginning of the season and then do their usual implosion and miss the Playoffs. Well they lost that first game AT HOME. So week two I took the 9ers to beat the BEARS because it was the 49ers first game in their new stadium.. MY SECOND LOST!!! The 3rd week, my Saints & I took our 1st win of the season and I continued to win out!!! So we were down to the last 3 owners left this past weekend. Randy took the Bills over the Raiders, Karen took the Rams over the G-Men, and I took Seattle over AZ. So while doing not much at all, I watched my Saints forget to show up at home vs the Falcons, took the Boy Dog for a walk in the snow, and heard that the Rams where losing. WoW, I thought!!! But it didn't click right away. My brother told me that Randy took the Bills on the road after an emotional win vs Green Bay. So I looked up that score and it was 19-10 Oakland. I couldn't believe what I was seeing!!! And I had to wait for the Sunday Night Game. But truth be told, I knew that Seattle DEF would destroy that SDSU Aztec QB. Bottom Line….. I picked 14 straight winners…. After Going 0-2….. 14 owners @ 10 bucks buy in… Shadow Boy & I SCORED!!!!! This $$$$ Will Pay My Entry For The Silverton Marathon!!!!

So life is going well, Shadow Boy wakes up happy, I am looking forward to 2015's race schedule, & I say," Bring on New Years Eve!!! "

Running Shoes, The Boy Dog, & Fuel. Any Questions???


Wednesday, December 17, 2014

Dog Days

Grandpa Smokey
I am way fired up about my RADIO SHOW this Thursday!! On Thursday December 18th, at 6:30pm Mountain Time Zone, I will be host the Yellow Dog Radio Show. At which time, I will be playing a tribute show to the 1971 Willy Wonka & The Chocolate Factory Sound Track!! The Band Primus produce Primus & The Chocolate Factory w/the Fungi Ensemble and its crazy twisted up awesome. I also have a bunch of New Music to the station to mix in and out. I will have an NFL run down, weather from around the US, and random facts about how knows what.
He Is Trying To Get Some Shut Eye
 Please Stream Live www dot kafmradio dot org 6:30pm - 9pm Mt Standard Time Zone. Thank You!!!
Nothing Like A Standard Montage Of Dog Photos!! Here are some more photos of the boys.

After A Walk
Watching For A Treat As I Head Out
One of my favorite photos for sure. Shadow Boy wanted to be on the couch so bad and Ol' Smoker claimed the middle. Shadow Boy's ears are the best and that look is priceless!!! And this photo below turned out….. Well…. You Tell Me…… Its Shadow Boy's Shadow 

And one photo of me and the Boy Dog. We just returned from an outing and he is patiently waiting for me to mix yogurt, grains, and magic potions. Him and I are still on a 2-day walks!! We head out before my tile job, just under 20min walks, he claims the couch, I do my morning routine, sure works for us.

My newest routine came from a blogger Diary of a Fit Mommy. Sometime ago, while training for the Lead King, found her blog. She writes about food, motherhood, & work outs. So I commented that it would really be easier if posted photos from exercises that she is explaining. And a few days ago, there they are, a 5 day work out w/photos and a description. Totally stoked me out!! Today was day 3. Focusing on the core this week and really digging it. I backed off some of her number of reps but still pulling off 3 sets. Maybe I Just Might Snap A Photo Or Two?!?!?

I am grouting my last 4 wall fronts tomorrow and will be done will ALL vertical tiling. WoW, I am damn proud of that accomplishment. Photos, time lapse, and updates will be mix in iMovie soon. Bring On Thursday!!!

The foam roller has been awesome on the ham's and calves. My IT Band can take all my weight now and my quads feel GR8!!! Been taking some extra time while stretching and playing more w/my diaphragm. And all of this has contributed to longer bike rides or commuter cycling. The other day, rode down to the river for the second day straight. Light head wind on the way out but I didn't feel defeated. In fact, just the opposite, I worked on full range of motion in my lower half. And Yes, still have the helmet on. So to sum up December so far, wake up, walk, eat, tile, walk, eat, sleep. Now I understand how its already the 17th.

www dot kafmradio dot org

Sunday, December 14, 2014


           Super Stoked about this project. Talk about Fall Weather Conditions in Colorado, it really is this arid this year. A number of high and mid level clouds but no moisture until 12/13/14!!! I did a CrackBook posting about hour I was going to send positive vibes from 12:34pm on 12/13/14 for the rest of that hour, obviously encouraging others for a sit in. More on that later. This video was mixed in SoundBooth, iMovie, & Quick Player and converted into 720p HD. So Click Full Screen, Turn Up The Turns, Yes

Ortho Classes:
            Another successful rounds of OB classes. On Paper, I have complete all my units!!! Do you know what that means???? THAT MEANS, I have taken all my required class in order to Graduate from a 2 Year Orhto- Bionomy Practitioners License!!! Two Year Program, Check!!! I have my 40 units Residential in Moab, Ut in March, a few consultations, one demo on video, and a feed back from another Advance Graduate left to complete. YES

              Shadow Boy & I have been adding up the timed walks. I haven't been bothering w/the Garmin for Pace or Miles. The Boy Dog & I are just going w/it for the rest of this month. Our no excuse loop continuously clocks in around 15 min and thats almost twice a day. Our longer loop took 47 min early this morning but we had some random traffic come our way as well. The warmer temps earlier in the week brought out the stray cats in deed. My quads have been feeling powerful again, my hips are rotating much better and sooner, & my knees are beautiful. I have been taking more time for warming up w/ankle lifts, slow stretching, & hydrating before hand. Back on the "perfect push ups" and core exercises after we walk. Would you wanna see my latest routine??? Its also been crazy watching the random houses begin to glow with decorations. Photos Soon!!! Some of these folks really drop a pretty penny to show off for me and The Boy Dog. YES

             Talk About Oh Yeah, do I have a show prepared for Yellow Dog Radio!!! Denver Chris told me about the band Primus creating Primus & The Chocolate Factory w/the Fungi Ensemble. DC went on to say that Primus stamped LP's and only 5 golden records as well. If you are the lucky recipent of one of these precious LP's, tickets for life to all Primus Future Shows!!! So on 10/10/2014 the radio station KAFM scored a copy for our new music rack. After previewing this CD a number of time and VERY familiar w/the 1971 OG Soundtrack, WHAT A TREAT!!! The CD follows the Original to the T but w/a sweet Primus twist. DISCLAIMER HERE….. Not putting down Primus but I real am not much of a fan. Some of their songs are OK on my ears but not a big true Primus fan….. But this new album rocks!!! I have some DJ SK Radicals, Afro-Mystik, Bassnectar, Wax Poetic, & Gangstagrass to mix in and out of the Primus Factory. This will take place Thursday December 18th at 6:30pm mt time zone. PLEASE PLEASE PLEASE stream live at www dot kafmradio dot org I am really anxious about this show. Its going to be a gem. YES

             Made some real progress this past week. I am now down to 19 walls for grouting. I am only grouting the top capped tiles, which requires taking off the damn gates FOR THE LAST TIME!!! I am really hoping to have all my ducks in a row & FINISH the grouting for good on Tuesday. Vertical walls tiled, grouted, & gated!! YES

Commuter Bike:
             We have a new challenge here folks. Still wearing my helmet, which brings up paranoia, been more cautious about my surroundings, which is a good thing. We all see the normal pull out in front of you stuff and cell phone situations but here is a new one on me. I am riding south on 6th street and a driver ( no sex, no age, no prejudging allowed ) is driving north on 6th street but is looking down and towards the passenger floor board. This car is veering into parked cars but not really THAT close when the driver glances up and all I see are his eyes….. DEER IN HEADLIGHTS…. You see, the driver is smoking an oil pin while driving, jerks the car back into the middle of the road and only sees me through the side window, which is 3/4 the way down. Folks, I almost went down from a "hash head" driver. Unreal. May I point out something??? Think about 70's pot smokers, most of them didn't have proper diets and abused alcohol, but the point here is how their cardiovascular systems have suffered. Then the higher grade Mexican Brick Weed hit the market and now we see the effects on the Cardio and Endocrine System over the years of daily use. Then the higher well grown weed hit the market and I began wondering what that generation's out come will look like, little did I know, Hash OIl, Wax, Shatter, What ever they call it, would take over high schoolers. What will those health effects be on this generation in 3 decades???? Are we talking ultra short term memory??? Lung Transplants before your 30 years old?? I have no idea what those effects will be later in life & but I do know this from what I have seen, OIL is the heroine of the marijuana market. I will even go further & say to parents " Invade your high school child's life." I do not have kids so that makes be the BEST parent in the world, right? ( Rolling my eyes here) But truly, don't allow your kids to spend money and precious time smoking pot, buds, wax, oil, shatter, etc. Get involved & stay connected. YES

               Our wonderful friend Renee hosted a pickin' jam from noon to 3pm on 12/13/14. At one point my brother counted 11 people w/instruments in their hands. Renee told me later that she counted a bakers dozen. During that 12pm hour is when I set up the GoPro and hung out to experience the Winter Storm of 2014. We finally had our 1st snow storm after having record highs for months now. And YES, we really are that dry out here. This is what Gore pointed out 10 years ago, really. So anyway, back to the story, a woman I have known for many moons told me about her accidents from the past 6 months. While she was explaining how each situation played itself out, I was thinking her pelvis must be off and she finishes by saying," And now I have bursitis in my hip." I was in Ortho land and BAM does it hit me. I DROVE HERE!!! I have my damn table w/me. I ride bikes everywhere and completely forgot I had even drove. So the rest of the jam I worked w/folks in the main house. IT WAS AWESOME!!  Snow, Rain, Music, Friends, & New Faces coming together on 12/13/14 and having real no idea what little microcosm we were about to create. Wish you could have seen all the smiling faces, people standing up and leading w/their hearts, and happy necks and watching them roll their heads around. They were stoked and I hand out cards. They will tell their stories and people are going to be coming in. Thats how Ortho works and I know Ortho works. And why didn't I set this up as my Demo Project for School??? Thats Me, 1,000 Answers After The Fact!!! YES

                  I AM STILL IN!!!!! Our group is down to the last 3 of 14. Me & the other guy took NE & the other took The G-Men!!! And 3 goes on to pick again next week. Oh Boy. I just want the Saints to best the Chi-Town Bears on MNF!!! Both teams suck but COME ON SAINTS!! Carolina can't lead the NFC South. The whole division sucks BUT COME ON SAINTS!!! Just Win Out & Roll On!!! There are 6 NFC teams that have the best record and one on them won't make the playoffs because of the NFC South. Wild year this year in the NFL. YES

Inspiration from other bloggers:
           WoW, some of the writing I have been reading this weekend has been outstanding!! A majority of them recapping the North Face Endurance Challenge out in California. What a journey, what an event, & some killer stories w/rocking photos. GOTTARUNNOW posted a number of other bloggers recaps. I also follow Steve Tilford's blog and he was just playing around w/planks. A number of followers chimed in w/their 2 cents. Caught up with Crazy Pinguin's world & sent her healing vibes via the Jet Stream. Fast Cory and his ever blistering blog. And others that are rapping up their racing 2014 season. So many wonderful stories, beautiful people all over the globe, & memories shared that inspire others without even being aware to it. YES

Monday, December 1, 2014

First Day Of December

Hello All,
Hope your Turkey Week went well. My Turkey Day was awesome, smoked a 14.78 pound bird, the video clips have been sorted through on iMove, adding music soon, posting here when I finish up THAT project. The youtube clip from above was shot just after I had added some apple wood chips to the smoker. Loki has been trying to get Shadow to play w/him for years & the last time they were together they had a break through. So this time I was able to record it & share it w/u all.

Backing up some, last Monday as a matter of fact, Papa T at 94 years old finally fell asleep & started his new journey. The Saints were playing MNF vs Balt & there was a BBQ already planed for the night. Papa T passed just after the noon hour Pacific Time Zone & not much after that I started my 6 day bender. I didn't know it at the time but thats how the week went. I drank New Belgian's Ranger IPA for most of that day & toasted w/a bottle of Pendleton's Whisky once my brother showed up. Needless to say….. We finished the bottle.

I hosted a Turkey Dinner on Thursday, my brother, The Blue Z, & myself went over to our friend Renee's house for a Friendsgiving dinner on Friday, & was totally surprised on Saturday at another Friendsgiving dinner. Now, on Friday, while I was drinking more than the average other party goer, I never brought any attention to myself & didn't share the news. I have always been a happy drinker, I love playing board games, & I DID NOT drive!!! The Friday night party was radicle & some very cool folks for sure. Most of them I had never met but we were all finding common ground rather frequently. Which is always nice. The last group of us divulged into a Crazy 8's game that was a hoot. Lets just say it was a really late night.

Saturday morning was odd because I woke up feeling pretty good. I started doing my random Saturday chores. The weather was been gorgeous all week but after I walked Shadow Boy…….. It all caught up to me. I felt like sh*t. Well, not really, I just felt really toxic. I did a soak out back & rehydrated like a nut job. My brother showed up around 4pm as we were carpooling on out to Janet & Uncle Karl's for another dinner. Funny, my brother & I agreed that we wouldn't pick up any beer & just drive out to Palisade. Famous last words because when we walked in……. Denver Chris was standing in the living room!!! I couldn't believe my eyes & everyone was in anticipation for my arrival. I think the world of DC & I haven't seen him sense New Years last year. Another dear old friend from way back when, Jamie Vidia was out from SF,CA that I was also unaware of. Plus T-Bird & Sylivia were also there. We all sat & caught up during dinner & I still wasn't drinking. After dinner, after more conversations, DC says," Oh Yeah, I got you something." He had picked up a growler from the Pal Brewery of a beautiful Belay IPA. So after we put that down, the tequila started flowing, another late Turkey Dinner Party was to be had. And what a blast it was. Jeff ended up driving my brother & I home at who knows what time frame that was. All I know is that I had a Gr8 night & I was so stoked to be around so many TRUE friends.

Sunday mornings walk w/Shadow was rough to say the least. Throughout my week of drinking, Shadow never missed a walk. We didn't always do two-a-days like we had been but the really morning walks have been awesome. Its so damn beautiful out here in Colorado. Now, I had totally forgotten that I was hosting the Donkies Game Sunday Night. So what else do you do while BBQ'n out back??? You drink really good beer. So back on the Ranger IPA program. My brother brought over some fantastic lamb chops that he marinaded all day. Plus, I had some andouille sausage that I needed to cook because I didn't use them in the Friday Night's dinner dish & I made up another 4 patties of hamburger for the grill & The Donkies beat KC.  IPA + Friends + Epic Food = Successful Night of Entertainment

And This Is How I Found Shadow Boy Early Morning Monday. He wasn't in bed with me when I got up for an after midnight wizzzzzzz. I walked out to the living room & this was what I found. Shadow Boy had been on duty taking care of me for the week & finally went off duty he says. Is that some funny sh*t or what!?!?!? Love that eye looking at me & soon after I took this shot…… He went & jumped up on my bed…… I Love This Guy

First week of December I am back in school for Ortho-Bionomy.
Pick up another new client.
Hit the downtown gym during lunch breaks.
Add some single track mt biking into my rides if we don't have any snow SOON.
Do a mile for time at Stoker Stadium.
Video a demo of Ortho in front of a group of people & get it turned in for credit.
Attend the Light Parade.
And Last But Not Least….. Walk Shadow Boy Every Morning

Now, pleased don't comment about how sorry you are for my loss. No need because Papa T was way old. He was the last of 8 siblings & I was very fortunate that my grandparents raised me & my brother. He was living pretty well for his age until about the beginning of Oct. He just started to check out for some reason & wasn't all that happy in Nov. He had always been a real jokester & full of life. So that fact that he was able to simply close his eyes & pass was awesome. Really, no pain, no fuss, no tears, just done.

 8/22/20 - 11/22/14  Rest In Peace Papa T
 8/02/21 - 11/19/09  Rest In Peace Moo Moo