Tuesday, February 28, 2017

Numbers and Photos

Grand Junction witnesses some of the most epic sunsets. I still believe that coastline sunsets or rises top all but our high desert colors sure do rock. I purposely cropped in the street lamp in this next photo. I have watched and shared my video with damn near everyone.

FJ, The Dude, Montrose, & I walked out of Barons on our way to the Avalon and this is what we walk out to. A number of folks were frozen in time looking west. These midlevel clouds reached from horizon to horizon.

We supported the Tuesday Dinner and a Movie. Which brings me to the fact that I saw 3 or the 4 Oscar nominated films at the Avalon. Pretty Damn Cool.

February totally flew by!! The 19th of February was the only day that I didn't record an activity. I posted 59 activities, 2 Personal Records, 267 miles, & 32 hours. I am navigating Strava a little quicker but still not completely sold, Yet.

Hosted three radically different radio shows this month. One was on a Friday and I featured a number of female vocalist covering popular bands or songs. Another show was on a Tuesday morning were I worked in movie clips. I would play a DVD and mix the flick over some music.

My favorite mix by far was Rambo's First Blood over the top of The String Cheese Incident covering War Pigs. That lit up the phone lines and so did the Field of Dreams mix. I liked the Good Will Hunting over Wide Spread Panic's Travelin' Man but no chatter. And thats OK

Click on this photo to make it bigger. Just have a look at everything thats going on here.

Uncle Karl celebrated his 60th Birthday and everyone knew to bring him some high end Tequila. That created a rather rough morning outing with the Boy Dog. I think he knew I was hurtin for sure. He was quick to point out that I deserve this because he got left at home.

Did I mention sunsets here in the Grand Valley??? They are amazing. And Free. All ya gotta do is go on outside, Right?

A Number of epic bands rolled through GJ this month. The Outer Vibe, Moores & McCumber, Dirk Quinn Band, Reverend Horton Heat, Zolopht, & Elephant Revival early in March. GJ just might make the map one of these days.

Have a listen to Archie Bunker's take on Equal Rights in the time lapse below. Yes, this is one of my videos. I use a GoPro Silver3, set at 2 seconds, almost 3 hours worth, soundtracks by Dyalla Swain and Panthurr, & created in GoPro Studio. Subscribe if you LIKE

I have a radio show this Thursday the 2nd of March that I am really looking forward to. I have been planing it out for over a month and highlights Fast Times at Ridgemont High. Working in some older B-Side Classic Rock as well. Its a two and a half hour show and I am down to about 4 hours worth of music. HA

Hope you can check me out on the Magic Carpet Ride. You can stream live at www dot kafmradio dot org at 6:30pm Mt Time Zone.

Slow Down March!!!

Wednesday, February 22, 2017

Shadow Boy Jumps

Our Western Slope temps have been climbing throughout this month of February. I took advantage by double digging the garden and mixing in 4 buckets of compost from the college. Its a perfect time and we may see some precipitation over the next two days.

The Boy Dog was a big help. He kept the boogieman away. He was also pretty stoked with the frozen soup bone. He cracks me up during the time lapse.

Radio Show this Friday at 9am. Its only a two hour time slot but I am still looking forward to it. I am following the Orbit Lounge so I will continue with a mild lounge beat for about a half hour or so. I will use some reggae as transition into some rock and bluegrass during that last hour.

Will be heading up to Powderhorn Ski Resort after the show to begin the course marking for the Fat Bike Race on Saturday. Yesterday struck a nerve, this month is ALMOST over.


Sunday, February 19, 2017

50K Training Updates by the Numbers

February's Calendar Reads: 45 Activities, 2 Personal Records, 20 Hours, & 150 Miles. Monday - Chest, Tuesday - Back/Bi, Wed - Shoulders/Tri, Thursday - Back, Friday - Arms, And Saturday has been a full body with high reps and lighter dumbbells. Rest day on Sunday from the weights.

Something that I have noticed on the Dreadmill is that the heel of my left shoe will clip my right medial malleolus. I don't quite understand if its my hips, loosing my balance slightly, or what. All that I do know is that it so sucks

FJ baked this sucker, mousse filled 
I am 4 months out from the Bryce Canyon 50K & the typical questions are starting to pop up in my head. Like, what were you thinking meathead? Do I fully understand my own nutrition for an all day event? Will I be able to run without the Boy Dog by my side? Will I ever FINISH?

Scored free tix & totally not what I expected
Then, I have one of those righteous days and my confidence soars like a hunting Bald Eagle over the mighty Colorado River. Another boost to my spirit was recording a personal best on a hill climb. I was simply riding to the OM House when Strava posted a little medal for me. I placed 527 without much effort at all. So a few days later I went for it and I am currently sitting at 144th place.

The Lions Club Poster?? WTPhuc
The good news coming from all of this is that I am injury free, complete stoked with all the Boy Dog time, & I am extremely upbeat about looking forward to ramping up the milage/hours over the next 3 weeks. I will be "super" smart about it and will have 4/5 days off during March Madness.

Then, stay strong for the rest of March and then start ramping up the HOURS on the trails in April. I will start adding pool time in this week, now that the New Years Res folks are dropping off. Thats made a big difference while super setting at the gym nowadays.

Upcoming Radio Shows: Fridays the 24th at 9am, Tuesday the 28th at 9am, & March 2nd at 6:30pm


Sunday, February 12, 2017

Forward with Fluid Movements

Training Miles : Strava is telling me I have 12 hours and 80 miles during this month of February. This is off by a few because I am still having trouble "telling" my Garmin that its a new activity.

The Boy Dog & I will hit a quick no excuse loop & that time will be added to my run. I am finding that the Garmin will only begin a new activity IF its the next day when I start a new routine or if I immediately upload and delete that particular run.

But I am sure getting a kick out of the maps and overall tracking. Cloudy days give the best readings. Tuesday's map had me running upstream ON the Mighty Colorado River. Too Cool

But damn, feel really good. Muscle memory is amazing and I am able to self correct my posture immediately. That feeling of recognition is brilliant and my body almost becomes fluid in stride after I fall into proper alinement. Actually, its a rather freeing feeling.  

Yes Perth, looking forward to some trail running and hopping off the treadmill. I will say that the Dreadmill hasn't been to bad because I switch programs every time I use it. I like how the incline mode engages at different times throughout the run. 

Truthfully, I still kinda get a kick out of watching all the new year resolution folks assess their situations around the cardio equipment. I always hope that they will come back. Maybe try it again and possible add another 2 more minutes. Hopefully experience a calling of sorts and do more than just a warm up and some quick channel surfing.

Office & Clients : Fantastic Week In The Office. Hope you watched the time lapse video!! The video starts in Black&White and become rich in full color. Its so damn cool having an office window that faces south and three floors up. I enjoyed making and tweaking this one in the GoPro Studio. 

Worked with another expecting mother and thats always such a powerful session. Babies, I don't want them, but They Are Flipping Amazing. Connecting with a baby and adjusting mom is unlike no other. What does that even mean??

Helping a mother find comfort, I as the partitioner AND mom literally experiences the babies nervous system calm and/or retraction of a limb so mom can breathe or bend easier, is just incredible. Every mom follows that with a deep breath and some times that strong wordless eye contact. Powerful

Worked with a massage therapist and we had a really good session. I was able to work with her ribs 1 and 2 and build a connection/relationship between her neck and her shoulder. I am not able to just drive right in with clients that are "unfamiliar" with their own bodies and how they move. Plus, the clothing on plays a roll as well. So Cool

Working with my regulars is also a blast. Their bodies respond much quicker and I am seeing clear blocks and/or unbalanced bone relationships. Finding a tight/shorten psoas has become automatic and is addressed during every session. My key has always been more bodies under my hands and notice what you notice. Now, I am in a principal based form of bodywork. Its Awesome  

A banker is a fellow who lends you his umbrella when the sun is shining, but wants it back the minute it begins to rain.

Mark Twain

I have a full list of intentions for this coming week. Obviously lifting and more Dreadmill time, Spring projects at the OM House, Snowshoeing on the Mesa, & working out mathematical probabilities for March Madness. Let's Rock and Thanx For Stopping By.


Love This Guy 

Thursday, February 2, 2017

January Updates & Numbers

Here is a short 1:07 time lapse of our sun setting, catching the International Space Station, and the descending Moon and Venus. I was way surprised that the GoPro captured this because its not the best at night. I use the web site space weather dot com to find the Flybys.

January Numbers:
28 Hours
220.9 Miles
43 Actives
Jan 17th - 22nd ZERO!! Picked up a wicked head cold while on the plane.

I joined Strava this year and I am still learning my way around it. I did NOT go Premium so that may be part of my problem here. I was hoping for an easier layout and separation of actives.

Such as..... Where are my snow shoeing numbers, the no excuse loop with the Boy Dog walks, or the difference between a mt bike ride and my commuter bike rides. Maybe its all their but I haven't put the time in this AM to find all the cool functions. But I have time to write this, Classic.

Something else I haven't quite got the grasp of, Strava will combine my No Excuse Loop with my Commute to work. I was under the impression that if I turned off my Garmin then automatically a new segment would start. I know its human error so hope to learn more as I go. Google, here I come.

Here is what I noticed from taking a break off from the gym. I stopped lifting when I flew to Portland, didn't do anything but slept while sick, and then only walk/ran the Dreadmill when I returned to the gym. So thats a full three weeks off and my left shoulder doesn't hurt at all. Down side, I am flipping weak!! It was so hard to lift after running on the Dreadmill and I could have easily passed on lifting.

Mon - Chest - lighter weights and no bench. all dumbbells. 4 sets 12 -15 reps
Tues - Shoulders - again, lighter weights and focused on full ROM. 3 sets 12 - 15 reps
Wed - Back - went with heavier weights because I knew I wouldn't have time for arms

I will stick with this mental ( P***Y ) attitude for the rest of the week/weekend. Thursday will be arms, Friday is chest , and Saturday will be shoulders. Next week, finding my power. Plus, I am going to play around with the resistant bands. Wish Me Luck

Radio Show:
This Saturday the 4th of February at 6AM. I will be hosting Mt Bound from 6-9am and I am super fired up about it. I already have my show put together. Loads of bluegrass from 2017 live shows, cover tunes, and wacky comedians as well. BUT the really cool news is that KAFM has updated their web cast and streaming is clear and NO Flippin Buffering!!!

Ortho-Bionomy is beautiful!! I have had the best couple of weeks in the office. My clients are cool and the work is brilliant. I picked up a new client and are you ready for this??? This client went in for a routine colonoscopy and all seemed well. Two days later, she hemorrhaged and damn near died. Can You Wrap Your Brain Around That??

I have also been working with elbows and backs. Almost all of these injuries were snow shoveling related. We are so good about warming up before we exercise but never when we shovel snow. Lets call that job security.

Pretty much every session has some kind of psoas release. Most of the time, not always, this works into a knee and ankle release. Shoulders and necks are often treated during the session but I have had a number of folks tell me that they do not like their neck touched. I always honor this and I never speak my inside voice.

I have studied Body Metaphors and its something that makes perfect sense to me. The body metaphor for the back of the neck is guilt. We see this when someone makes a mistake of some sort and they rub/hold the back of their next while staring at the problem. The body has all kinds of metaphors but I don't always share this information unless I can meet them in their model of the world.

Now that I think about it, I released a lot of diaphragms. The whole thoracic and rib relationships are often addressed and the diaphragm has showed up quite a bit. Interesting, I should go back through my notes.

Our weather out here in GJ,CO has been unseasonably warm so I have a feeling that I will be working with legs and hips this month. Maybe Not, Maybe Yes. We Shall See

Until Then, I will stay strong!! I will add more veggies!! Making smoothies every morning!! Saturdays will add another Dreadmill session. I am going to do my first hour on the Dreadmill, lift, and then another hour on the Dreadmill. And as always, The Boy Dog will receive a lot of love and extra attention!!