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

Friday, September 9, 2016

I Am In - Bryce 50K - June 2017

Pulled The Plug And Signed Up.

My First 50K will be in the beautiful and breath taking ( REALLY Breath Taking Course ) Bryce Utah. I have wanted to embark on this journey for a few years now and almost went for it last year but NO.

And Now, its really on the calendar!!! Any Advice Will Be Much Appreciated?!?!?!

Now The Pressure, Now The Focus, Now The Quick Freak Out, Now The Shoes Go On, & The Boy Dog Is READY!!!!



Another project in the books. Shadow Boy loved laying under the picnic table. He would dig a cooler spot and watch me mow the lawn. He would dig a little while I had a bike on the bike stand. Any back yard activities involved The Boy Dog observing from under the safety of the picnic table.

Pretty soon the table began to sink into his hole. A very long Long LONG story short, the house came under inspection. My plan was to buy about a half of yard of Colorado River Rock and do a simple fill-in.

While the Boy Dog and I walked around the Rock Shop yard, we stumbled upon a discounted pallet of Bear Gunny Flagstone. Shadow Boy is a Karelian Bear Dog so I made in even cheaper offer on the already discounted pallet.

So I purchased a quater yard of 1/4 inch Road Base and 220 pounds of Bear Gunny Flagstone for a grand total of $53.68

With the Boy Dogs close supervision, a hole became a small patio. Grandpa Smokey, Shadow Boy & I already had a BBQ planned for Saturday and now I have an announcement to make as well. I will be competing and FINISHING a 50K June of 2017!!!

Please, Offer Advice!! Give Suggestions!! What Works For You?? What To Avoid?? Pre-Race Meals!! Gels That Work For You!! Anything Homemade Rocks!!

Thanx 4 Your Time,

Saturday, September 3, 2016