Wednesday, December 28, 2016

Birthday & Bowling Time Lapse

JF, KS, & The Padre tackle two full games without bumper assistance. The scores clear note this statement to be accurate. Yes, we are pretty bad but damn we made up for it with pure happy laughter.

We all rolled a much better second game. I was pleased about finishing the 1st game with a spare and strike 10th frame. Thought we were finished because we only paid for the one game.

The Birthday Girl was all fired up & called the shot. I rolled first again and hit one damn pin. Then, rolled a gutter ball. Classic. We all beat our 1st game totals of 120, 106, & 48....... WITH..... 141, 107, & 54

Thats right, we strutted our way out of there, buying our own balls, will dominate league play in 2017. You Can Hang A Star On That On..... jc

Thanx For Watching & Think Snow 


Monday, December 26, 2016

Christmas Day Smoker Fest in Colorado

The Boy Dog had the best day ever.... Hope you had a wonderful holiday weekend... Hope you are receiving a paid holiday day off today... Sure hope you had a white christmas.... Thanx 4 Watching


P.S. The soundtrack opens with a reggae cover tune by Yellowman, then a cover tune by Mr Blotto, and ends with the String Cheese Incident's Emma's Dream live from the Boulder Theater

Wednesday, December 21, 2016

Short Day Time Lapse

The amount of sunlight will be 2 minutes and 8 seconds longer tomorrow. Enjoy that extra sunshine and think snow.


Monday, December 19, 2016

Radio Room Time Lapse

Gypsy Jazz Social Club sells out the Radio Room & what a show. All instrumental first set, more folk like tunes then gypsy jazz, & what an excellent bombing sound. Congrats to KAFM for a sold out show to end the 2016 concert series.


Friday, December 16, 2016

Happy Friday Folks

This time lapse starts off pretty damn lame and then Mother Nature rolls in. I downloaded a DJ Logic show to use as a soundtrack. Thanx So Much For Stopping By & Watching

Wednesday, December 14, 2016

Time Lapse From GJ,CO

Yesterdays radio show was outstanding. I found myself in a rhythm early and throughly enjoyed mixing in Two And Half Men clips during an ADD Guitar Solos. The Pink Floyd cover tunes were also a huge hit.

I received a number of phone calls from folks listening and enjoying what they were hearing. Anytime I see that I have double digits of on-line listens I am stoked. I hit 15 at the peak and NEVER dropped below 11 during the 3 hours time slot.

All of this WITHOUT advertising on CrackBook!!! Total Score.

Stay Strong, Dream Big, & Think of Others,

Tuesday, December 13, 2016

Time Lapse Of The Moon & Hosting A Radio Show

This one minute and forty second time lapse kicks A$$ because of the cloud movement!! The first 54 seconds showcase the high Cirrus clouds moving towards the East Southeast which radiates the moon light as if the moon were full. The next few seconds are under clear conditions. At approximately one minute, give or take a few seconds, the Cumulus clouds roll in from the South Southwest.

Then, check out that crazy cool light "rotations" around the moon near the 1:20 time mark. I have no idea how this happens but I am way stoked to have captured this. The remaining 20 seconds is a total Cirrus and Cumulus dance party mixed to the Andy Coe Band's live performance at the Blue Moon in Seattle Washington on 2016/12/05.

And that segway of Shakedown Street brings me to my radio show today at 1pm Mountain Time Zone. I will be hosting Wildlife On The High for Jimmy Rabbit. Jimmy is a top shelf performer, world class DJ, and has quite the following. These will be big shoes to follow! Here is a rough draft playlist so far......

The Travelin' McCourys
Tony Furtado
Todd Sheaffer
The Schwag
The Machine ( Pink Floyd Cover Band )
Swamp Drivers
Stu Allen and the Mars Hotel
Sarah Jarosz
Railroad Earth
Marcus King Band ( Unreal 20 year old )
Steve Kimock

These bands from the list above are shows that I have downloaded from archive dot org and I will pull some music off the new rack down at the station to fulfill the 3 hour time slot. I will also set the GoPro up in the window while the show goes on.

Thanx So Much For Stopping By, Hope You Are Able To Stream The Show Live, & Continue To Think Of Others


P.S. The Geminids Meteor Shower Begins Tonight At 1am!!!

Monday, December 12, 2016

Enjoyable Time Lapse If You Like The Motet

This Sunset was spectacular. Well, much better in person. I listened to my gut brain & was rewarded with this time lapse feature.

The Western Slope of Colorado had that feel about it today. Mother Nature offered calendar worthy photos opportunities & I know cameras/iPhones were clicking away during that 9 min time frame. And I too witnessed while standing in awe.

I set the GoPro onto of a ladder for just under 3 hours. Colder weather totally effects this particular GoPro. Settings were at every 5 Sec & 5 MP. I added The Motet, original photos gave me :55 seconds of time lapse, I only slowed down the video 20% which stretched this video out to 1:07 worth of coolness, & this was all done with GoPro Studio.

You see, The Motet ( from Denver and a must funk band to see live ) played here in GJ Saturday night. Epic Show!! Encored with two Prince tunes. Packed theater, I knew very few attendees, & I sure enjoy watching a tight bands pass the tune around the stage.


Wednesday, December 7, 2016

Another Quick Time Lapse From Grand Junction Colorado

I jumped on the commuter bike and headed towards downtown. About a block away, little snow flakes began to fall, back to the house I turned. Set up the GoPro on a ladder out back at 5 seconds, 5MP, and let the capturing begin.

One monster slap in the face happened today. My legs felt great on the Dreadmill and my posture stood tall. Everything was awesome as I finished up with 5.31 miles and thats when it hit me hard. Come June, I will still have a marathon after 5. whatever miles. WoW

Again, Thank 4 Watching!!


P.S. If you really like videos..... Check Out This Drone Footage of Oregon From The Adventure Blog

Tuesday, December 6, 2016

Quick Time Lapse Today

Check out these little birds and how they creep up the power lines, move into the little tree, and then attack the feeder in between the Bog Dogs pacing around. Classic

Its been a really good week so far in the office. I have been working with tennis elbow, bad backs, sore knees, and a wrenched wrist from falling down in the yard.

Yesterday was a 4.83 mile and today was 2.7 miles before Back/Bi lift. Morning and evening walks with The Boy Dog. Calisthenics before work, entertaining football games, & epic social engagements.

Thanx 4 Watching My Video,

Thursday, December 1, 2016

November Numbers And Goals For December

I have the privilege of hosting tonights Magic Carpet Ride at 6:30pm Mountain Time Zone. I am so looking forward to this show because I have been itching to play some tunes lately. I had this whole first day of December and wanted to play a Christmas show idea rolling around in my head like that damn belt on the Dreadmill. Old Bing Crosby, Cover Tunes Jingles, And instrumentals for mixing over some Jimmy Fallon clips.

But as of today, I am so ditching that idea. Tonight, lets hear music thats not top quality sounding. Really, I will be airing "Tapers" shows. My opener will be a movie clip from Blazing Saddles, The Juggling Suns will cover Stepenwolf's Magic Carpet Ride, & away we will ride.

I am normally a concert quality snob. I feel that live shows I play must be a SBD sound and that the LP I am playing must have crackles & pops. I also tend to be very anal with my meter output readings but tonight I am going to loosen up some.

I have some amazing cover tunes from Mr Blotto, newish New Monsoon, Zilla from 2004, Lotus, WSP, Little Feat from 10/14/1978 Grand Rapids, and some tasty treats from of that Dirk Quinn Band in New Orleans. All live shows from concert attending attendees. Again, I am pretty stoked. Hope you all stream live from 6:30pm -9pm.

Push Ups  - 1,050
Squats  -  1,100
Crunches  - 1,250
Commuter Bike - 15 Hours
Midnight Racer - 120 Miles
Spin Class - 6 Hours
DreadMill - 76 Miles
The Three Grand Challenge Was Met

> Adding in Lunge Exercises
> 20 count  sets of PU,SQ,CR,&Lunges every hour. Well, while awake or not around dinner time or if I am already at the gym or on a race day. Those will be some of my excuses and I am sticking to them. I think this may break up the monotony of last months challenge
> Snow Shoeing with the Boy Dog
> Selling Gift Certificates For Ortho Sessions
> Check out the new dance studio downtown
> Last Cyclocross Race of the Season
> Avoid Buying Sh*t

Above is my Turkey Dinner HD Time Lapse.
GoPro Silver 3 set at 5 seconds and 5 MP.
The original video came out of GoPro Studio at :59.
I slowed the video down in iMovie because 59 seconds was way too quick to really appreciate the interactions and activities.
Steve Kimock's Kickin' Up Dust from his 2010-10-01 show was then added while still in iMovie.

The Cast Of Characters In Order Of Appearance-ME, The Dude, The Madre, Loki, FJ, Heather, Malcolm, Patrick, Karen, & Erin for dinner. We originally were told that 18 people would be coming over and brining a side dish. And fashionably late - Hailey, Avery, Brendan, Kalinda, & Kyle.

Check out Avery spinning around on the kitchen floor, Loki making the rounds, and the cell phone usage. I shouldn't complain, it's Turkey Day, we don't need to have a conversation when we can text other people.

I can only hope that you have a wonderful December, that you reframe from catching a cold, your able to adventure towards something exciting, and a smile races across your face as you purchase your pets Stocking Stuffer.


I get no respect. The way my luck is running, if I was a politician I would be honest.

Rodney Dangerfield

Monday, November 28, 2016

2016/11/28 Monday & Reflecting

Accommodating new views, understanding dynamics, and adapting to the situation at hand.

Thanksgiving has always had the same traditions ever since I moved out here to Grand Junction Colorado. The Morning would start with pulling the turkey/goose/and/or/duck from the 5 gallon bucket of brine.

A quick rinse off and onto the second rack of the smoker it would find itself. A very simple breakfast of eegs or potato added burrito or quiche would be snacked on and out the door as a family we would go. I can almost smell the apple wood chips right now.

The Dude and his family would always host and while the meal was smoking we would hike, walk with the dogs, or play a round of disc golf as a family. ( SIDE NOTE HERE: It Just Started Snowing & The Boy Dog & I Are Stoked!! ) We always had the best damn weather on Thanksgiving now that I think about it.

Thanksgiving was always so cool because unlike X-Mas gathers, we didn't have any expectations. Everyone that showed up would bring something special to add and the games ( cards, board, dominos ) would go on into the weeeeeeeeee hours of the night.

In Summery, The past 15 years have always brought on EXCELLENT food. Those dinners delivered something organic and complemented with fresh herbs from the garden. I mean, meals made with real love. FANTASTIC brew!! We always had a special brew for sipping on through the day and throughout dinner time. I so looked forward to the relaxing day of stories, games, and whatever football game was to be watched.

So moving forward ..... This past Thanksgiving would be something totally different.

Thursday, November 24, 2016

2016/11/24 Thank You

Happy Thanx-Giving!!! The Boy Dog & I crossed paths for the 1st time 11 Years Ago Yesterday. Thats Right!! The Wednesday before Thanksgiving, Sadie Girl picked out the Boy Dog.

Halloween Hippies 2007
Sadie Girl was one of those kinda girls that liked other dogs and then every once in awhile she would loose her SH*T and scrap it out with another dog. My brother had a Blue-Tick Hound that Sadie Girl really like a lot but she hated his Boarder Collie.

Summer 2006
So the Boy Dog never left Sadie Girls side. He would constantly put his shoulder on her hip were ever she went. Thats basically how he got his name..... Shadow Boy

Only 5 Months Old Here
I am so thankful for were I am today. I have ALWAYS had clean running water, I have ALWAYS had a working sewer system, I have ALWAYS had a warm place to lay my head at night, I have ALWAYS had food in a refrigerator, I have ALWAYS had a proper running vehicle and/or bicycles, I have ALWAYS had pets around, I have ALWAYS had best friends that I could call at any moment in time, and I will NEVER take these privileges for granted.

Happy Thanx- 4 - Giving Folks!! Seek The Best Possible Outcome,


 I know a lot about cars, man. I can look at any car's headlights and tell you exactly which way it's coming.

Mitch Hedberg

Tuesday, November 22, 2016

11/22 Another Bitchin Day

Nothing like waking up with The Boy Dog and to that wonderful smell of wet asphalt. Stretching and morning calisthenics have helped me out in more ways then I intended. My goal was simply opening my hips prior to Dreadmill training but I have gained so much than that. I went in very narrow minded physically and now reaping the benefits psychologically.

These past few months have allowed me to focus on goals and set clear intentions for my day and/or week ahead. When I started, my cloudy mind was all about how I screwed up this or didn't follow through with that or what ever old engram continued to play its self out. So cool to experience morning stretching and reflecting on previous events now.

Now, I have noticed that I have a longer attention span/focus while stretching or banging out a few ( 25 count ) sets of push ups. And speaking about that.....

Week of Nov 12th-18th
Push ups - 625
Squats  - 525
Crunches - 600

So clearly the Three Grand Challenge in a month was crushed. This challenge ends Dec 5th and I will be interested in what numbers come up then.

Things I Have Noticed:
My hams and gluteal muscle groups are often tight after Day 5
I can almost say that 25 push up sets are becoming easier
Taking one day off is key for me
Foam rolling has opened my hips, doesn't hurt as much, and breathing makes the difference for sure
Able to drop my butt a little low throughout the whole set
I can really burn my core by contracting my abs and then flexing up during crunches
My legs were a bit slow out of the gate during Spin Class

Early morning walk with the Boy Dog was awesome. The cold air was moving in from the west and damn near froze my face off. The walk back was tolerable. The commuter bike towards the office was brutal but the ride back was incredible. My legs felt so much stronger and pliable.

Tomorrow brings together family circles, added confusion, and I shall be quite an interesting atmosphere. Oh Those Holidays

Overall..... Pretty Sweet Day.... No Injuries.... The Boy Dog Ate Twice.... Pleased With This Time Lapse.... Its Only 40 Seconds Long.... Thank For Watching

Friday, November 18, 2016

MTB w/Style & True Balance

This Video Just Blew My Mind!! Horsethief is in my back yard and I defiantly CAN NOT descend this rock garden. This Guy CLIMBS it and then makes the ride down look effortless.

Copy and Paste in YOUTUBE if it isn't linked up.

Training: Solid week in the gym. Feel really good about where I am and miles on the Dreadmill. Basically, found myself listening to my own body and reassessed the days schedule. My hips felt tight on Tuesday so I backed off a "medium" pace day and took it easy. No pulls, tears, or WHY DID I DO THAT horsesh*t. That definitely made a difference and I didn't notice how good I felt until after spin class and while warming up on the Dreadmill. Stoked With Myself.

MON- 4.45 miles Chest/Tri
Tues - 3.37 miles Back/Bi
Wed - 45min spin class, 3.98 miles, and Shoulders
Thurs - No Gym/Rest
Fri - At least 5 miles and Back only
Sat - Easy 3 miles and Arms only

Push Ups - 300
Squats  - 425
Crunches - 450
( Mon-Thursday with Friday and weekend to be accounted for still )
Missed Tuesday PM walk with the Boy Dog but all mornings were met with happy paws

Ortho: Another really good week in the office as well. Started working with an expecting mother and feeling comfortable with meeting her in her model of the world. Helped an elderly gent with some knee issues. A few tune ups with some regular clients. Actually, its hard to believe that it is already Friday.

Looking forward to Portland and the Ortho conference. Found an every Saturday farmers market, an every Monday market, and found a bike shop that offers $20 day rentals. SCORE!

Goals: Deep cleaning at the OM House, editing some movies for my next radio show, meeting my daily numbers of Squats, Push Ups, and Crunches. MAD Racing has another cyclocross race on Sunday Nov 20th and the weather should be perfect. Also, I wanna start a new style of time lapse videos. I have some some ideas in my head so will experiment this weekend.

Overall, I am feeling really good and I sure do enjoy calling Colorado home. It was beautiful day yesterday and the Boy Dog didn't miss a meal. Have A Wonderful Weekend


Wednesday, November 16, 2016

I Am Really Doing This

My last flight in an airplane was back in 2006. I flew on United and they just don't make flying fun any more. I flew GJ to Denver, Denver to SF,CA, and then Air New Zealand over to Melbourne Australia for three weeks of sports, sports, and more sports.

Melbourne was hosting the 2006 Common Wealth Games and the main reason for the trip was that the Big Boys of Formula 1 were racing during that same time frame. SCORE!!

Now, the bad news..... Flying back to the States wasn't bad at all and total first class service the whole trip. The flight from SF to Denver started out OK but the turbulence was unreal scary for me. The plane rolled and rocked and the pilot struggled for lift. I can clearly remember watching the wind tips come up, and back down, and up again, and back down. Bad enough that "they" came on the overhead speaker to apologize and consul us freaked out passengers. 

We bounced along the front range and I SH*T you not..... We landed sideways.... The lady next to me grabbed my hand when the plane turned itself and my window seat was now the front windscreen with a clear path down the runway. Everyone cheered when the reverse thrusters engaged.

The REAL bad news.... I had to board a prop plane and do it all over again.... Denver to GJ in a 22 seater. The one flight attendant told us all to buckle up and no drinks on this flight. She causally mentioned that her arrival was a "little" bumpy. Needless to say, that flight cured me of ever wanting to fly again. And I Haven't.

Until now! The Dude has inspired me to give it another shot. Well, really, its that the car rental quoted me an absurd amount for a weekly rental. Anyway, The Dude has flown to the Southern Hemisphere twice this year and has already booked his Cambodia trip for this December. So now I figure it my time to SUCK it up and fly on.

I am flying to Portland Oregon this January for a four day Ortho-Bionomy conference. Should be pretty damn cool and I am already looking forward to the adventure. Started researching farmers markets, cultural events taking place around the city, and bike rentals. I am not setting any expectations, just stoked for 2017.

Please send me encouraging thoughts, well wishes, and reinsurance..... Thank You In Advance 

The BlueMan Group, Werewolves, and JAWS are featured as the soundtrack in this time lapse.


Sunday, November 13, 2016

That Was Only 7 Days Ago?


Ortho-Bionomy is a gentle, non-invasive, osteopathically-based form of body therapy which is highly effective in working with chronic stress, injuries and pains or problems associated with postural and structural imbalances.

Who Is It For

Ortho-Bionomy helps people break the cycle of pain – without creating pain. It is very effective for recovering from injuries, surgery and stress. It aids the recovery by reducing muscle tension, soothing the joints, increasing flexibility and range of movement, improving circulation and relaxing the entire body.

Pain tends to ease with Ortho-Bionomy. Educational movements may be taught to help perpetuate the release of tension and muscle contractions. The release of tension and stress in the body brings about the relief from pain and discomfort. Function, structural alignment, balance and overall well-being improve. These benefits generally continue after the session is finished. 

Sometimes the body’s natural ability to remain balanced is short-circuited by stress, injury, accident, improper posture, emotional experiences or by overtaxing the body’s limits. When the body is out of balance, it adapts as well as it can, but in the process it may create patterns of even greater stress. The simplicity of Ortho-Bionomy means the practitioner and client may work together to re-educate dysfunctional patterns and restore normal functioning.

Whether looking for relief from specific discomfort or a safe and effective way to ease stress and promote relaxation, Ortho-Bionomy can be very beneficial. It can also work in conjunction with other healing systems. It is not a substitute for appropriate medical care, nutrition or exercise.

How Does It Work

Ortho-Bionomy stimulates the body's self-correcting and self-balancing reflexes by way of the proprioceptive reflexes located in our joints and muscles. The practitioner uses movement and gentle compression to find positions of comfort which allow the body to change the stress and pain patterns which are causing the discomfort.

Ortho-Bionomy helps people to break the cycle of pain. It works by stimulating appropriate reflexes that monitor the lengthening and contracting of our muscle system. This then allows the body to change the stress and pain patterns, which are causing the discomfort. Educational movements may be taught to help perpetuate the release of tension and muscle contractions. The release of tension and stress in the body brings about the relief from pain and discomfort.

Ortho-Bionomy also employs the homeopathic concept that what cannot be cured from within cannot be cured from without. Using gentle positioning and light touch, Ortho-Bionomy stimulates inner awareness to awaken within the individual a sense of natural balance and well-being, both physically and emotionally. The inner wisdom of the body is recognized and affirmed. Self healing occurs as the person remembers their natural ability to move away from pain and toward ease.

Wednesday was by far the strangest day in the office EVER. All I could think to do was Diaphragm releases and Lymphatic work. All of my clients just needed to discharge out their mouth and I allowed them to do so. One lady states," I just wanna lay here and close my eyes." I believe that she talked the most. AND thats OK by me. 

I released Diaphragms in hopes to allow deeper breathing because oxygenated blood is a good thing. In Theory, I worked on the Lymph Nodes because I don't think folks are going to be thinking proper nutrition or who even thinks of their immune system when they are walking around in a haze, fog, etc. I wanna believe I made a small difference and each client left feeling a little better/stronger going into the end of their work week. 


Tooting my own horn here..... I reached my goal by working with two new clients already for the month!!! Thats Totally Awesome!! I feel really confident with the THREE GRAND CHALLENGE!!! After 7 days and even completely spacing out on NOV 10th..... 

Push Ups 400
Squats 550
Crunches 575

I noticed that on NOV 7th ( Day 2) my hamstrings were way tight. My chest and core felt strong as ever. I'm confident that I will be able to reach my goal of 1,000+ Push Up's, 1000+ Squats, and 1000+ Crunches in 30 days. I busted A$$ at the gym and pretty damn proud of myself for hitting the gym before the office all this week. Plus, morning walks with The Boy Dog.

So Overall, Its Been A Damn Good Year And I Am Thankful For This Body.

Sunday, November 6, 2016

4:31 Min Miles!?!?!???

Oh That Boy Dog.... Always ready for the next adventure.... Doesn't matter what time it is... He is READY!!!

This is how we start EVERY morning 
This week was filled with some of the most magical morning walks. Our valley floor has become full of Fall colors and this time of year is a reminder of how many different types of trees live here. I thoroughly enjoy the sounds of leaves crunching under my shoes, noticing the deep fire red between all of the golden yellows masking the dwellings, and the Boy Dog can't wait to mark the next pile of fallen leaves.

Shadow Boys demeanor totally cracks me up while he anticipates my movements in the morning. I start with the foam roller and slowly transitions into calisthenics and he paces, licks his empty bowl, and stares with his ears.

Halloween Robot Night

The Dreadmill hours added up this past week and I feel way more confident about my running pace. Monday was a chest day, after 5.81 miles. Tuesday was an off day because I was in the office for a majority of the day. The Boy Dog and I still accomplished a double.

Wednesday was arms only. I was in the locker room when Old Man Ken told me about a movie to be shown during spin class. IT WAS AWESOME!! The instructor played a mountain bike video from a drone perspective while we all rode along for 50min. I then made my way over to the Dreadmill for 5.03 miles. Thursday offered a shoulder day but only 3.35 miles of Dreadmill time.

Friday was another chest day and rested the legs. Still rocked a double with the Boy Dog but no Dreadmill miles. Saturday was a solid back day and a very easy paced 4.71 Dreadmill miles.

Ashtonn performing demos during 1st Friday Art Hop

Terry pulling one of his pieces out of the kiln

So I watched the NY Marathon this morning and I couldn't believe my eyes. These pro runners were "easily" clicking off 4:38, 4:31, 4:41, 4:58 minute miles during mile markers 10-14. I know I couldn't pull off a sub 5min mile and going under 6min could be a 4 lap feat and then death. This to me is another amazing example of endurance, strength, and nutrition.

Can you see that crack?? 

Then, I came across The Running Man blog!!!! He took on a challenge and smashed it by 1,000+ and is now flirting with some other challenges. So TODAY, Nov 6th, I will give the Triple Grand a shot.

1,000 Air Squats, 1,000 Push Ups, & 1,000 Crunches. Wish me luck on Turkey Day!!! The Running Man posted his numbers on a spread sheet and that made it look a little more achievable then I first thought. His first couple of days were 4 sets of 25, took a shoulder rest day, went 100+ a day from there on out. I totally dig this and wish The Running Man all the best during his next challenge!!!

Nathan fire dancing
01 Focused foam rolling and stretching
02 Complete the Triple Grand by Dec 5th
03 Spin Wed & Dreadmill again
04 Leaves & Hazard Waste at the OM House
05 Hosting the Tropical Aire Radio Show Friday at 6:30pm
06 Two new clients this month
07 Blog update in regards to "new" nutrition/food combinations while training
08 Last But Not Least.... Love On That Boy Dog

Stay Strong & Seek The Best Possible Outcome..... You Got This 

Thursday, October 27, 2016

Monday-Thursday & Bald Eagles

Near Gunnison Colorado...True Love

Monday 3.2 miles ( Chest/Tri )

Tuesday 6.4 miles ( Back/Bi )

Wed 3.1 miles ( Shoulders/Tri )

Thursday 5.89 ( Chest )

All Dreadmill Miles & Miles on the Bike 57.2

Stoked with these numbers to end my training week!! Friday will be Cyclocross Race #3 and its a Spooktacular event with costumes encouraged for sure. First race starts at 4pm so its going to be a really late night. Wish Me Luck

Not sure how Saturday will play out but will get some kind of workout in. Sunday, Ortho-Bionomy at the office until 4ish, double digits trail run on the schedule. Hot Damn

And As Always.... Stay Strong... Think of Others.... And The Boy Dog Hasn't Missed A Meal


Monday, October 24, 2016

This Is Why I Missed A Weekend Of Training

After a really solid week of training, completing chores, The Boy Dog still hasn't missed a meal!!! Added up the miles on the dreadmill ONLY from Mon-Fri and I am pretty stoked about 23 miles for the week. I focused on stretching, foam rolling, & body alinement all week. Added more weights to each exercise of my lifting routine after the dreadmill workouts, only added an extra mile one day on the dreadmill, & eased into my morning calisthenics before walking the Boy Dog in the AM. Bitchin 

This years KAFM Zombie Prom's Theme was Dead Musicians!!!! Epic Saturday night on Main Street here in GJ,CO. All of downtown was "alive" with zombies coming and going. And only one Zombie Elvis which surprised me. A number of Janis and Jim Morrison. And NO Michael Jacksons???

I cut the the ends off three Q-Tips, applied liquid latex, & thin "strips" of cotton. ( above photo ) I really wanted a grossly hand to emphasis my tweaky twitches and bringing life to my characters style of performing live on stage.

Then some latex and cotton on my noggin....

....... make up to ascent facial features and opened wounds .......

...... And Oh Boy, didn't forget the tie-dye!!

 The Dude pulled off an amazing Gene Wilder, FJ as Judy Garland, & I went as Joe Cocker. Click on that photo and check out the props!! Dorothy's Toto in the basket was brilliant and the bottle of Seconal was filled with three boxes of Hot Tamales. The Dude fabricated a Wonka Bar on one side and a Golden Ticket To Nowhere on the other. His cane was pretty cool but its that bow tie that sells it all.  YESSSSssssss

The night was off the damn hook!! While we were getting prepared, I played Youtube clips from the Wizard of Oz, Joe at Woodstock, & Willy Wonka 1971 for inspiration and all night one liners. You wanna talk about awesome!! Almost nobody new who we were but instantly recognized our cast of characters!!

Personally, I really enjoyed walking, talking, & dancing like Joe Cocker. One of the KAFM Board Members was talking with us about the turn out and I piped off with," Back in 68, I sold this place out at 923 fans strong." Without blinking and stayed true to my character. FJ continued to sing over the rainbow. Hilarious

Oh, and the bike ride around town towards the Mesa Theater was flipping fantastic. We rang our bike bells, waved, & over heard so many comments from passing autos. I am bringing this up because of one moment in time while riding.

We rode on the sidewalk past the Blue Moon Bar and they have outdoor speakers blaring the 5-0 lead in the 6th inning of the Cubs historical run. The Dude responded with," Well glad we didn't sit through that tonight. I would rather watch the World Series anyway." Congrats Cubby Fans!!!

We bailed on the theater around midnight and meandered on over to Quincy's Bar. Great choice for sure. Not as loud, packed with regulars and non zombies, excellent music, and the night continued on.

Crossroads Fitness Gym exceeded their expectations of 10 million steps for a goal. Proud to be a participate and as of Friday I held onto second place. My 137,000+ steps was about 5,000 better than 3rd and almost 30,000 shy of being top dog. Way Cool

Here is a photo from my last training run near Little Park Road last Friday. The Boy Dog loves chasing that elusive Bugs Bunny and is now at the age of completely missing lizards. That So Sucks!!! But he is still 3 miles to my 1 mile at the age of 11 years old. 

Overall, I feel really good right now after the past three committed weeks of training for the Bryce 50K in June of 2017. I experienced a slight sign of tightness in my right calf but loosens right up under the foam roller. Just something to note. My upper body feels so much stronger and NO pain in my left shoulder ever since I stopped doing the bench press while working for 2 months with the trainer over the Summer. Stoked About That

The best comment I could have heard was a well timed comment on Sunday. I was kinda down on my self because of the weekend of boozing, dressing up, pizza for Saturdays dinner, & not in training mode at all. On Sunday, the Palisade Brewery hosted a benefit silent auction for Russell who had a tough go at Liver Cancer this past Spring/Summer. 

While there, a gal I hadn't seen for awhile walks up and hugs me and while holding onto my upper arms says," Man, Your Shoulder Are Impressive. Have You Lost Weight??" We filled each other in on our Summer and her words gave me a little pep in my step for this week.

So I hope that others notice YOUR physique and compliments YOUR accomplishments. Continue staying true to YOUR goals. Simply put one foot in front of the other. And as always, SMILE!!! 


Monday, October 17, 2016

Step Challenge Succeeded

Remember me explaining the difference between the USA Media and the rest of the world??? Remember that little hurricane that STORMED into Florida??? That hurricane reached speeds of 127 mph and local news "informers" emphasized on the magnitude and destruction.

Here is a double wammy that is receiving almost NO coverage......

..... 175 mph Typhon is building about to obliterate Taiwan AGAIN!!! Oh, and that little disturbance on the left there, 135mph reaching landfall today. Hurricane Mathew topped out at 125mph for a reference here

The 7 day step challenge hosted by our local Crossroads Gym.
Mon   - 14,541
Tues   - 18,588
Wed   - 13,457
Thurs - 24,725
Fri     -  19,361
Sat    -  18,955
Sun   -  27,722

That's 137,349 steps in 7 days!!! Phuc Ya!! Totally Stoked

During tonights MNF and MLB games, if I can stay awake, will be editing Telluride photos, videos, and time lapses from the Horror Film Fest Weekend. Will update on Cyclocross Race #2. Will update on the Boy Dog. Will update on the gym. Will update on goals from the rest of the months 50K training.
One of the many photos coming out of T-Ride 

Thanx 4 Stopping By And Seek The Best Possible Outcome!!!

Saturday, October 8, 2016

Time Lapse of a 10K on the Dreadmill

By The Numbers This Week

    Monday 3 miles
    Tuesday 5 miles
    Wednesday 3 miles
    Thursday rest
    Friday 6 miles ( time lapse )
    Saturday 3 miles

These are all treadmill miles and do not include two-a-days wight he Boy Dog or the hike Tuesday and Thursday. This next week will be interesting because I have a Sh*t Ton on my plate. But don't worry, the Boy Dog won't miss a meal

Wednesday, October 5, 2016

Mid Week And Music

 Riding the golf cart through the corn maze cleaning up after the 1st Cyclocross Race of the year.
Shot of Mathews on Monday. Americans, you don't have a clue as to what a "MASSIVE STORM ROLLING" towards Florida really is. That title on the news cracked me up. Did anyone see the last TWO typhoons leveling Taiwan?? Not just one but two super typhoons within 6 days of each other destroyed all those little tiny islands south of Taiwan and off China's coastline.

The top speeds recorded were 185mph and 165mph and here Mathews hit Cuba at 125mph. Damn you American media!!
So I went on a little bike ride as per cross training schedule and check out these local wind speeds. Not fun at all. Side ways , back ways, front ways, you name it and Willy Wonka threw it at me. I do believe that I was passed by walkers along the river trial. Not really

However..... The fall colors are pretty damn impressive right now. Yellow leaves blanket our city streets and I so dig the sounds they make under my commuter wheels. And those fire red bushes that folks have their yards. Bitchin

Excellent number at the gym Monday/Tuesday. Monday was 40min on the dreadmill and chest/tri afterwards. Bumped up weights on every exercise but the skull crushers. Tuesday started the same on the dreadmill (45min) and back/bi. I only added more weight to the triple 8's because the 10's were already on the bar from the last guy/gal. And you know the Boy Dog is still on two-a-days

I have a radio show this Friday from 9am-11am and will be highlighting an old LP from Vin Scully's broadcast of Sandy Koufax's Perfect Game on September 9th 1965. You can stream the show at

Tonight will catch the Giants vs the Mets and then ride on down to the sh*t hole Mesa Theater to catch Twiddle of $12. Tomorrow will be a rest day but will pull off an easy pace bike ride for a few hours. Friday looks to be a double digit trail run.

Seek The Best Possible Outcome 

Friday, September 30, 2016

50K Training Week & Homemade Treats

Homemade Lentil Burgers!! From Right Out Of The Book EAT & RUN. My first run at this recipe and turns out that its super easy and way tasty.
 After mixing, trust me on this one, let them cool in the ref rig for about 25 minutes. I made up one patty warm and the rest after they cooled. The "warm" patty cracked and pulled away from itself while cooling.
 These suckers were excellent and I fed them to meat eaters during the Saints vs Falcons game. Yams for french fries, stuffed Big Johns Peppers with Smoked Gouda, Sweet Olathe Corn, and Veggie Burgers. Oh Ya!!!
The only thing that I would recommend is making them thinner for consumption purpose.

Training went well!! 30 minutes on the Dreadmill and then arms only. Commuter bike around town paying bills and VC for ingredients.

 Fresh Palisade Peaches!! Perfect!! The peach base stayed the same and we added ingredients in a mixing bowl. The Dude just scored the Flavors Bible book and all the batches produce top shelf results.
 Fruit Leathers
 Marsala, Anchovies, Ginger, Sea Salt, and a touch of backyard Tie Basil. Beyond Awesome!!!
Fresh green and purple grapes from the neighbors and The Dude has a wheat grass juicer. The grapes juice was totally out of this world. Any fruit concoctions are followed p with the comment regarding what alcohol should be added. NOT this stuff. No Booze Needed!! Gr8 Night

WED: A new experience in the office today. A client came in today and this client is deaf. This became one of my most present sessions, maybe ever?? In the Ortho world, I ask a lot of preference question, Ortho requires feed back from the client and is client directed. 

One of the Principals of Ortho-Bionomy is moving towards ease. Sometime I am not sure so I will ask the client if they prefer position A or B. I also explain to the client that if I am "agitating" the area then I need to go to the opposite "direction". 

SO this session morphed into me completely relaying on his subtle body movements. If his body started to guard, then I knew I was in the wrong relationship. I focused on what position was congested or stuck and which way brought ease. By Far, one of my best sessions ever and the client was stoked. He stood up and rolled his shoulders to tell me the pain in his neck was gone. I could see it in his eyes that he was over the top pleased. What A Day

Yes, dread mill, chest, and legs day. Loads of Boy Dog time.

THURSDAY: Full on rest day. Woke up to the smell of wet asphalt, The Boy Dog required belly rubs before we hit the floor, and then stretching and foam rolling.

Sent e-mails, edited music from my last show, and a quick walk with the Boy Dog. 

FJ came over for a pre game show and off to the Radio Room we went. We saw a band called Bernardus and their second set was much better than the 1st set. Two brothers playing acoustically and the covers that stood out were Cold Play's Yellow into Eagles Take It Easy. Not a bad show and pretty well attended.

FRIDAY: Bad A$$ Day!! Legs, Back, & Arms in the the gym. An odd observation I had was how many members come and go on the cardio equipment will I was on the treadmill for 45min. It was way odd. Maybe everyone was just using the machines as a warm up. Yeah, thats it, a warm up. 

Bugget Sushi Night. All the weeks leftovers and add wasabi.  

Oct 1st is the first Cyclocross Race of the Season!! Super Funky Course!! Bring On The Madness, Bring On The Sunshine, And Bring On The Weekend!! Lets Rock!!! Go Padres!!

Monday, September 26, 2016

Weekend Colors

Had this wonderful experience and tales to share.....

                  ...... radio show was awesome and the body felt fantastic .....

..... and then The Boy Dog & I returned to hear about the passing of Arnold Palmer

I clearly remember watching my parents cry when they heard the news of Elvis. I was too young to process this information and I couldn't quite comprehend their grief. Now, as I have a few years under my belt, famous folks that I have crossed paths with, are stirring my emotions. And my niece said," Who was that?"

Friday, September 23, 2016

Another Week With A Skip In My Step

MONDAY: Started this morning off with a big ol foam rolling session. Did an incredible amount of standing Sunday while timing Powderhorn's last downhill race of the series/season. My hamstrings throughly enjoyed the proper pressure and I had no idea how beneficial rolling out the calves before starting my day would be.

Walked the Boy Dog and he was on pace. He even passed by his "normal" sniffing and marking locations. We just cruised on down the road. Also, WoW, this is the time of year your senses realize EVERY backyard has dope coming on.

Rode to the gym, didn't pedal very hard at all, and I felt loose and very present in my own skin. My workout was focused on legs and chest. This was my first workout in two months without the hired trainer pushing me on.

I set up a circuit of three leg exercise with one arm incline bench press as my main set. I focused on power and muscle memory for small correction on my form. Also, worked in inch worms in between seated quad lifts. Basically, what I noticed, so thankful for experiencing a trainers perspective. Had a really solid workout in only 47min and then finished out on the deadmill for 20 minutes on a random setting of incline, speed, and intervals. Pretty Cool

Love This Boy

TUESDAY: Ready for this, I drove to the gym!!! The Boy Dog & I started out on our no excuse loop but didn't get further then the corner. A bush fire had started up just a few blocks over and the air had falling ash mixed in with smoke.

I made the decision to drive towards the DMV building for new tags, pay the water bill, and drive to the gym. Back and biceps day with a focus on controlling the weight with a full ROM. The arms were so worked and fatigue was defiantly a factor. Even my grip became weak during my last few curls.

The night was capped off with a sweet radio show!! I covered the show New To Me, New To You. The idea is playing ALL new music off the new rack. So I brought in some new live shows, some new political clips, and new CD's off that rack to blend in during a proper show. Live shows from ALO, Twiddle, Drive By Truckers, Umphery's McGee, Sam Bush, Dr Didge (RIP), Keller Williams, Lotus, and Mr Blotto hit the airwaves. Super fun show for me but I was fading by about 11:30pm. A few phone calls, ton of texts, and a couple of CrackBook messages totally helped me push on through until midnight. Gr8 Night Really

The Boy Dog In His Element 

WEDNESDAY: Early morning walk with the Boy Dog before foam rolling wasn't such a good idea. He didn't care but my hips were so stiff. Aging so blows!!

After editing Tuesday's show, calisthenics, and enjoying some homemade quiche, on the commuter bike I rode. Headed for the bank, over to the sewage/sanitation building, post office, and to the office by 10am for my first appointment of the day.

Ortho is so damn brilliant!! A client was suffering from a "sore" shoulder and within about 10 minutes they were giving feed back. But here is the thing.... I only released the scapula!! I gave the wrist, elbow, and scapula options. Their shoulder blade gave a big old clunk and they immediately asked me if I felt that. A few follow ups with their neck, clavicle, and on down the hallway they happily walked.

Last client of the day had a horrible ankle injury about 3 years ago. They came off their bike with their right foot laterally rotated out and their heel caught the edge of a rock. Their medial malleolus exploded under the skin. Screws, plate, and PT later, we finished up on a good note. We have been working together for almost a year and they have referred a few more clients my way. The reddish purple of the scar has almost disappeared and its not as noticeable as it was last year.

Over to KAFM I rode for the pre-fund drive meeting. I always enjoy these gatherings because it gives us all the opportunity to see one another. Plus, hear about all the new news, updates from the past Summer fund raisers, and who are the next entertainers coming to the Radio Room. The big news was that the transmitter in Palisade is up and running now!! The Palisade Fire Department allowed KAFM to install our 100watt signal on top of their antenna after two years in the making. Fruita, GJ, and now Palisade all have the signal from our little community station that could. YES

A Thistle From Sunday On The Grand Mesa - iPhone Photo

THURSDAY: Early morning outing with The Boy Dog. Rode to the office, gym, and back by 2pm. The evening was spent with some of the best humans ever. The Dude & I drove out to the Palisade Brewery to fill up our growler of Off-Belay IPA. Over to Uncle Karls were Janet, Amber, The Blue Z, Dave, Mr Jim, Judian, and John for a gathering and BBQ took place.

We all met through our little community radio station back in 2001. We try and travel together but as years move on, new locations, new jobs, these reunions are even more awesome and special to me. Everyone shares as if we just saw each other on Monday. I Love These People

Photos were taken, dogs were petted, and smiles were shared. The Dude & I had to split just after 11pm. Half the group had already departed for their long drives home. While heading on home and reminiscing about this and that, a video text came in from Jen. She was watching the Wailers at the Sh*t hole Mesa Theater.

I went ahead and rode on downtown to see what I see. The Wailers were so loud that hanging out front was satisfying enough for me. After a few songs, plenty of people watching, a guy stumbled out for the night. He ripped off his wrist band and stuck the adhesive side to the railing of the outdoor smoking area. Thats My In!!! I causally walked over and carefully reattached that sucker to my wrist and walked in like I owned the place. Made my way down to the dance floor where I was amazed by all the familiar faces. We all danced the night away to one of the best cover bands ever. Excellent back up singers, really good young kid on bass, and a full on wanna be Ziggy look alike front man. What A Day... What A Dinner... What A Night

R-to-L: John,The Dude,Susan(facetime),Judian,Mr Jim,Dave,Blue Z,Amber,Janet,Me,Uncle Karl

FRIDAY: Woke up to rain!! Smelled wonderful!! Early morning calisthenics and foam rolling. Had every intention of heading for the gym but Mr Jim showed up. He was leaving for Denver but stopped by to see if I wanted to hit up a quick lunch with him. 

We rocked out the Nepal, said our good byes, and off to the office I rode. After my sessions, went very well, just had nothing left in the tank. Rode back here and the Boy Dog & I went for our no excuse loop. No Worries

Used this photo for my Tuesday CrackBook posting promoting my radio show

Radio Show This Sunday At 3pm Mt Time Zone.... www dot kafmradio dot org..... Not Entirely Sure What I Will Be Airing But Amy Schumer Will Be Involved..... The Only Goal I Missed Out On Was NOT Setting Up The Bike Trainer At My Work Station... Hit All My Other Goals... Fan-FUN-Tastic Week For Sure.... Be Safe & Stay Strong Folks

Monday, September 19, 2016

Fresh Eyes From Around The Valley

My Office & The Grand Mesa in the Background
My perspective has shifted since signing up for a little walk in Utah. Some occasions for the better and some for the worst. The positive aspect of my personal shift has been solid core work lately. Core is key as I am learning.

Looking back I believe that I was just going through the motions at the gym. Maybe even just rushing my way through. Now I have more of an appreciation for slowing down and completing a full range of motion during these exercises.
My Office on the Right & The Monument in the Background
On a lame note.... The Boy Dog & I went out 27 1/4 Road for some trail running. I was visualizing how I would explode up hills, controlled downhill, & allow the Boy Dog to check out some old stomping grounds. But I had no idea how mind blowing our experience would be. 27 1/4 is a fucking trash dump!!

Very long story short, Shadow Boy's first 7 years were spent out here at least every other day. After Sadie Girls passing, he & I haven't been back. So far about three years now, its an area I sort of left a part of my heart, kinda avoided the area really.

Him & I jumped out of the car with excitement and within about 20 feet we danced around broken glass, cheap shit beer cans, and TONS of expired ammo shells. Every turn lead us to trash piles, more discarded beer cans, and evidence of non responsible gun owners. Total A-Holes!!
The Beginning of it.... So Cool
On A Positive Note... Exploring new terrain has shifting that mind set. While in the office Friday, viewing Main St, the realization of the Monument is right THERE. I never played around the Colorado National Monument because its a non-friendly dog area. I am OK with that.

Above the Monument offers vast open space. All the way to Utah, trails in the Aspen trees, water holes, camp grounds, and a night sky of endless star gazing. Behind the Monument is the Uncompahgre Plateau Area with endless trails, camping, and rock hounding.
And Now.. Again, Monument in the Background 
Another amazing location is the Grand Mesa!! The fall colors are going off right now!! This is about the first time that I have ever seen patches of color with no rhyme or reason. Some of the Aspens changing are in the center of a grove, some color changes are near the edges, and some are deep emerald green right next to a full patch of yellows. Crazy Cool

The full moon Saturday into Sunday morning was inspirational to say the least. The moon light illuminated a grove that blew my mind. You could clearly see the straight line of the Mesa's flattop, that purplish blue sky just before sunrise, and that patch of yellow stood out like a sore thumb reflecting the moons glow. Flippin Awesome
The corner building dead center is NOW the awful Rockslide Brewery 
GOALS: A few goals this week....
#1 Core work 3 times this week at the gym
#2 Foam rolling often
#3 Setting up a functional work space with the bike trainer
#4 Epic radio show this Tuesday at 9pm color changing mountain time zone
#5 Showing up present
#6 Researching hydration vest
#7 Timing a mile at Stoker Stadium
#8 Experimenting with nutrition before/after training runs
#9 Last but not least..... Reminding the Boy Dog that he is loved

Yellow AND Green Aspens???
My iPhone photo from Powderhorn Resort... Look At That Aspen Grove... Bring It On.. Stay Strong