Sunday, July 10, 2011
Crown Camp Rd. Jct. Loop
We headed north, from Crown Camp Rd. Jct. along an older, less used logging access to the "Summit" on this route.
Summit is 1,097 ft. -- From 320 ft. at Crown Camp Rd. Jct. Walking from "Road 14" to "Road 10" (Summit) -- 0.91 miles and steep.
Back tracked at the "summit" along a flat stretch between "Road 10" and "Road 27" -- back and forth four times, to check routes, junctions, road numbers. This is where not having a GPS gets you lost. Altitude here reads 1,147 at "200 - 31/35".
Chased a black-tail deer about a mile along the road. I was moving probably 12 mph, and it was not able to pick a spot to get into the woods. I should have stopped to let it get away (but the chase was interesting). Coyote out on the road coming south on the descent.
Then south, back down from the "Summit" (Road 10) across Loowit Creek and Shweeash Creek, to the Lewis & Clark River, along Crown Camp Rd and return to start.
16.57 miles. 1 hr. 57 min. moving time. 8.5 mph (We don't keep moving.) Max speed 28.3 mph (I believe it on some of the descents!)
We'll ride the northern loop out to Youngs River Falls at some later date. It looks like a lot of descent and climbing. (But I was surprised that the return south down to Crown Camp Rd. was more distance than the Youngs River loop.)
Protein shakes, bananas, frozen fruit . . . 220 lbs. 27%
This was one serious, hard paced ride.
Saturday, July 9, 2011
Re: Motivation
The weather is nice, perfect actually . . .
We're having a hard time getting motivated. I just re-read all the post headings here, looked back over the effort/progress.
Let's not get de-railed!
We're having a hard time getting motivated. I just re-read all the post headings here, looked back over the effort/progress.
Let's not get de-railed!
Friday, July 8, 2011
Wednesday -- July 6, 2011
VAMC PDX -- 4 flights up to Sky Bridge. Jog across Sky Bridge (0.13 mi.), and down 6 flights to Marquam Cafe.
Up six flights from Marquam Cafe, across Sky Bridge to appt. -- down 2 flights to main floor, down 2 more flights to parking.
We're feeling burned out, undirected (bored) . . . and it's still raining.
219 lbs, 28%
Up six flights from Marquam Cafe, across Sky Bridge to appt. -- down 2 flights to main floor, down 2 more flights to parking.
We're feeling burned out, undirected (bored) . . . and it's still raining.
219 lbs, 28%
Saturday, July 2, 2011
Walking The Dog --
Walked Brig to "his end" of Peter Johnson Rd. He won't go a step farther, regardless of the encouragement, coaxing. Then he turns around and makes a bee line for the barn, directly, and at a decent clip.
20 - 30 min. walking. 217 lbs, 27%
-----------------------------------------
3:30 -- 5:30 PM Trek 1500. Ride Lewis & Clark Rd. to Seaside. 28.21 miles, 13.5 mph avg. 2 hrs. Heart rate running 140 (85%) on flats, 150+ (91%) on climbs. Using low gears on climbs -- the lowest without reservation. No point in "saving" the lower gears. Climbs seem pretty efficient in the right gearing. Climb out of Seaside, 1.5 miles and steep, seems not too daunting now. (It's because we're in shape!)
Just stepped on the scales: 218 lbs. 25%
I wonder if hydration and heat (sunshine) effects the heart rate here. I had to use sun-screen!
First stage of the Tour de France. Contador gets in a crash, down 1 min. 20 sec. Team time trial tomorrow and he's expected to lose even more time.
20 - 30 min. walking. 217 lbs, 27%
-----------------------------------------
3:30 -- 5:30 PM Trek 1500. Ride Lewis & Clark Rd. to Seaside. 28.21 miles, 13.5 mph avg. 2 hrs. Heart rate running 140 (85%) on flats, 150+ (91%) on climbs. Using low gears on climbs -- the lowest without reservation. No point in "saving" the lower gears. Climbs seem pretty efficient in the right gearing. Climb out of Seaside, 1.5 miles and steep, seems not too daunting now. (It's because we're in shape!)
Just stepped on the scales: 218 lbs. 25%
I wonder if hydration and heat (sunshine) effects the heart rate here. I had to use sun-screen!
First stage of the Tour de France. Contador gets in a crash, down 1 min. 20 sec. Team time trial tomorrow and he's expected to lose even more time.
Friday, July 1, 2011
Walking Brig --
My neighbor John has gone into town for a couple days. I've been looking after his dog Brig. (Short for Brigadier -- John was a Brig. General.)
Anyways, I've been taking Brig for a walk down Peter Johnson -- same route he does with John. He stays with John. I have him on a lead. We head down as far as Englund's house, about a half mile. I'd go to the end of Peter Johnson, but Brig gets to the end of the fence and insists that it's time to turn around. No amount of coaxing or encouragement will get him to go any further. That's "his walk" -- routine, and he likes it that way.
About a mile, 20 minutes. Gets Brig out to pee, some exercise.
Today is nice and sunny. I'm tempted to ride, but can't quite decide if roadie or MTB.
Anyways, I've been taking Brig for a walk down Peter Johnson -- same route he does with John. He stays with John. I have him on a lead. We head down as far as Englund's house, about a half mile. I'd go to the end of Peter Johnson, but Brig gets to the end of the fence and insists that it's time to turn around. No amount of coaxing or encouragement will get him to go any further. That's "his walk" -- routine, and he likes it that way.
About a mile, 20 minutes. Gets Brig out to pee, some exercise.
Today is nice and sunny. I'm tempted to ride, but can't quite decide if roadie or MTB.
Tuesday, June 28, 2011
Tuesday --
We're bored. The weather is marginal. I think about heading to the casino (Grand Ronde, 110 miles one way) just to have something to do. Then, over-eat at the buffet, stand around, be bored some more, get home early in the AM.
12 gallons of gas at $3.77 / gal. -- $45.24.
Buffet . . . Let's call it $20 w/ tip $65.00 rounding off. And "walking around $$$.
Hell, I can do it for $75 easy . . . Or drive to Longview for something to do, get some chocolate and stuff at WinCo.
Let's do one of them . . . Let it be a surprise.
12 gallons of gas at $3.77 / gal. -- $45.24.
Buffet . . . Let's call it $20 w/ tip $65.00 rounding off. And "walking around $$$.
Hell, I can do it for $75 easy . . . Or drive to Longview for something to do, get some chocolate and stuff at WinCo.
Let's do one of them . . . Let it be a surprise.
Sunday, June 26, 2011
We're stressed out, fatigue and amotivational. The weight is creeping up -- to the extent that I don't want to put a number on it.
But a review of exercise regimen here suggests that I get 3 days a week, or more. Days off rarely extend beyond two, or three.
I need to persevere, maybe re-group, re-assess, re-estimate. I don't need to train for the Tour de France in order to maintain fitness gains.
(Talking to myself here helps. I just wish I were a better listener.)
But a review of exercise regimen here suggests that I get 3 days a week, or more. Days off rarely extend beyond two, or three.
I need to persevere, maybe re-group, re-assess, re-estimate. I don't need to train for the Tour de France in order to maintain fitness gains.
(Talking to myself here helps. I just wish I were a better listener.)
Friday, June 24, 2011
Exploration!
6.8 miles, walking. 686' ascent. 2 hr. 11 min. 3.1 mph avg. pace --
Walked to the end of Peter Johnson Rd. Then east though across the grass path, up the draw along the creek drainage to the end of the "trail" such as it is. Then follow the bottom drainage and move forward (east) and I could see clearing ahead, maybe 1/4 mile.
The woods break into Gustafson Bros. clearcut and up the ridge to Rd. 490 -- the access along "Lone Ridge" . . . Gravel logging road down to Youngs River Falls 3.74 miles, then Youngs River Rd. return home, at about 10 PM.
Sore feet from walking on the asphalt roadway (Youngs River Rd.), but otherwise we feel fine. I'm wanting to get the MTB up into these roads, explore more of this area.
A -- start of the grass path at Peter Johnson Rd. end.
RD End -- end of grassy path.
B -- end of any path whatever, creek drainage.
Peter J -- previous extent of walking into woods.
CR -- Creek drainage (trickle ditch, step across)
Bound -- Boundary of clearcut.
RD -- Start of logging road to 490.
Walked to the end of Peter Johnson Rd. Then east though across the grass path, up the draw along the creek drainage to the end of the "trail" such as it is. Then follow the bottom drainage and move forward (east) and I could see clearing ahead, maybe 1/4 mile.
The woods break into Gustafson Bros. clearcut and up the ridge to Rd. 490 -- the access along "Lone Ridge" . . . Gravel logging road down to Youngs River Falls 3.74 miles, then Youngs River Rd. return home, at about 10 PM.
Sore feet from walking on the asphalt roadway (Youngs River Rd.), but otherwise we feel fine. I'm wanting to get the MTB up into these roads, explore more of this area.
A -- start of the grass path at Peter Johnson Rd. end.
RD End -- end of grassy path.
B -- end of any path whatever, creek drainage.
Peter J -- previous extent of walking into woods.
CR -- Creek drainage (trickle ditch, step across)
Bound -- Boundary of clearcut.
RD -- Start of logging road to 490.
Wednesday, June 22, 2011
MTB -- Recovery Ride
Probably an hour, on the road. MTB (Trek 3700), easy pace, smooth at about 60%. Tucker Creek Rd, Ft. Clatsop, Old 101, Youngs River Road. Gaining better momentum and steering control riding up the driveway!
Re: Group
Wednesday, 22 June, 2011
We've been "tired" of late. Rain, weather has been marginal. Motivation has been abysmal. I wonder about riding and intensity/duration/recovery. I wonder about getting back into a moderate walking routine.
I like the riding, but it seems to burn me out for the most part.
We've been "tired" of late. Rain, weather has been marginal. Motivation has been abysmal. I wonder about riding and intensity/duration/recovery. I wonder about getting back into a moderate walking routine.
I like the riding, but it seems to burn me out for the most part.
Monday, June 20, 2011
Walk --
2.38 miles, 3.1 mph avg. To the end of Peter Johnson Rd. and up the draw, past the "pond" -- looking for the connection to "Rd. 490" and up that hill. Old logging roads in the area are "on the map" but over-grown and abandoned.
Saturday, June 18, 2011
Crown Camp Rd. Jct.
This is a new set of routes -- Extension from Youngs River Falls and the river/creek bed, and then a connection out to Crown Camp Road Junction, the intersection with the Gearhart water resevoir, just below the summit on Lewis & Clark Rd.
We're checking distances. It's about 4.33 from the junction out to the "loop" and what's marked here as "Road 9." Then that loop gets some distance in it, and some climbing.
We're exploring at this point . . .
We're checking distances. It's about 4.33 from the junction out to the "loop" and what's marked here as "Road 9." Then that loop gets some distance in it, and some climbing.
We're exploring at this point . . .
Thursday, June 16, 2011
Road 490 -- Lotsa Walkin'
We decided to drive to Youngs River Falls and then navigate the loop on Road 490 up to the crest of the ridge and return on the lower access road. Driving cuts 8 miles of riding on the highway out of the equation.
Trail starts at "001" which is the parking lot at Youngs River Falls -- actually the quarry. Then up to "R490" which is the junction between the "upper" route and the lower route. Ride sequence runs "Road 7" to "Road 1" in descending order. I first navigated on the Google Earth map, and out on the trail from "Road 1" to "Road 7" to figure out the route -- and got lost about "Road 3" where I turned right and descended down to Youngs River instead of taking a left and ascending to the ridge.
Entering at Youngs River Falls ("001"), the route is a long uphill. Between the loose gravel and the incline, it's more pragmatic to walk than ride. The lowest gears on the bike don't provide enough forward speed to balance on the loose gravel. The bike bounces and lurches on the gravel, gets off the line, takes a lot of energy to steer.
Road 411 is a climb up to Road 490 -- Then 490 becomes a long steep climb, very long, very steep. Walking and pushing the bike is a significant workout.
(We opted for budget, "Hi Tech" trail shoes. These are ankle height, with a bit of a "lug" sole. They seem perfect for riding and walking on these roads. More comfortable and secure than the Avocet shoes, which are intended mostly for road touring.)
Navigation entailed a lot of GPS checking. I had intersections marked w/ numbered flagged waypoints, and was able to confirm location, find the route to the next flag/junction.
There are a LOT of side roads which don't appear on the maps. (This is the character of logging areas.)
Coming down the back side of the ridge I was getting entirely disoriented as to direction and where I might be headed. I checked waypoints/flags and kept anticipating which way to turn at the next two junctions. This worked for me.
Finally, coming down the slope, I recognized the road I was on the other day -- when I got "lost" . . .
And we got a clearer view where the roads lead, what the intersections look like. There are plenty of options for getting lost!
8.41 miles, lots of walking. The elevation gain says 1256 ft. 1 hr. 20 min.
Lots of varied pace, intervals in essence. Walking and riding.
We're getting less anxious about "washing out" the front wheel on turns in gravel.
Wednesday, June 15, 2011
Tuesday --
2.24 miles, down the road from home, across the dike at Tucker Creek. 45 min. more or less. I'm bored. 215 lbs these days, more or less. More or less . . . more or less.
Saturday, June 11, 2011
Mt. Bike -- Rd. 490
16.6 miles, about two hours on the MTB. We intended to enter on Logan Rd. and ride to Rd. 490 on Gustafson Bros. logging area. We managed, despite having the GPS and having looked at the route, managed to get lost.
Ended up at the Big River Quarry at Youngs River Falls -- coming in from the ridge and Rd. 490 somewhere down to Youngs River. There's old pavement on the road that follows the river. But we somehow missed getting up along the ridge, ended up on the east side rather than the intended west side. Lots of new roads in the area, active logging and routes not on the GPS.
But then rode up 411 and back to Logan Rd. Gravel surface road presents some challenges: traction when climbing, being able to follow a line on gravel. And then loose gravel and stability/safety when riding at moderate speed or descending.
We just take our time, get plenty of varied aerobic work.
Damned Garmin seems not to want to open base camp without the unit being connected online. That's horse-poop! What if we're out somewhere w/ the laptop and GPS and want to look at a 15" screen?
The display on the GPS is more and more obviously inadequate for navigation. Can't see details, and easy to lose current location when searching for a route out of an area. $500 unit and it seems like Garmin would have this figured out. I don't need Hunt/Fish applications and really don't care about moon phases.
We'll check Google Earth tomorrow and figure out where we actually rode. At least we're piecing together the terrain, and it's interesting riding.
I was 215.4 lbs this morning. Floating between 23% and 27%, depending on hydration.
Ended up at the Big River Quarry at Youngs River Falls -- coming in from the ridge and Rd. 490 somewhere down to Youngs River. There's old pavement on the road that follows the river. But we somehow missed getting up along the ridge, ended up on the east side rather than the intended west side. Lots of new roads in the area, active logging and routes not on the GPS.
But then rode up 411 and back to Logan Rd. Gravel surface road presents some challenges: traction when climbing, being able to follow a line on gravel. And then loose gravel and stability/safety when riding at moderate speed or descending.
We just take our time, get plenty of varied aerobic work.
Damned Garmin seems not to want to open base camp without the unit being connected online. That's horse-poop! What if we're out somewhere w/ the laptop and GPS and want to look at a 15" screen?
The display on the GPS is more and more obviously inadequate for navigation. Can't see details, and easy to lose current location when searching for a route out of an area. $500 unit and it seems like Garmin would have this figured out. I don't need Hunt/Fish applications and really don't care about moon phases.
We'll check Google Earth tomorrow and figure out where we actually rode. At least we're piecing together the terrain, and it's interesting riding.
I was 215.4 lbs this morning. Floating between 23% and 27%, depending on hydration.
ICK! And It's JUNE.
Marginal weather, threatening to rain, overcast, but not too cool. It's been running just about borderline on the edge of 60F day in, day out.
Can it possibly be that I'm over-booked on options? A couple road bikes, and MTB, hiking, walking options. I haven't used the Nordic poles or walked from 3 Cups Coffee House in a long time. I need to get back into a routine, something regular, although the variation helps with the boredom.
The Wednesday AM appointments in PDX tossed me off my routine. I'm counting the stair work and jog on the Sky Bridge as a workout -- because it is.
Let's plan tomorrow to explore Road 490 and the ridge. Pack a lunch, plan to be out most of the day. Hell! I could dress for rain.
http://www.brevins.com/webcam/
910 AM PDT SAT JUN 11
TODAY
today mostly cloudy. highs 55 to 60. northwest wind 5 to 10 mph.
TONIGHT
tonight mostly cloudy. lows around 50. northwest wind 10 to 15 mph...becoming light wind after midnight.
SUNDAY
sunday mostly cloudy. highs 60 to 65. northwest wind 5 to 10 mph.
SUNDAY NIGHT
sunday night mostly cloudy with a 20 percent chance of showers. lows around 50. west wind 10 mph...becoming light wind after midnight.
The weather page came up with a new description -- "Patchy drizzle"
ICK!
Ohhh yeah, I was 215.4 and 27% this AM.
Can it possibly be that I'm over-booked on options? A couple road bikes, and MTB, hiking, walking options. I haven't used the Nordic poles or walked from 3 Cups Coffee House in a long time. I need to get back into a routine, something regular, although the variation helps with the boredom.
The Wednesday AM appointments in PDX tossed me off my routine. I'm counting the stair work and jog on the Sky Bridge as a workout -- because it is.
Let's plan tomorrow to explore Road 490 and the ridge. Pack a lunch, plan to be out most of the day. Hell! I could dress for rain.
http://www.brevins.com/webcam/
910 AM PDT SAT JUN 11
TODAY
today mostly cloudy. highs 55 to 60. northwest wind 5 to 10 mph.
TONIGHT
tonight mostly cloudy. lows around 50. northwest wind 10 to 15 mph...becoming light wind after midnight.
SUNDAY
sunday mostly cloudy. highs 60 to 65. northwest wind 5 to 10 mph.
SUNDAY NIGHT
sunday night mostly cloudy with a 20 percent chance of showers. lows around 50. west wind 10 mph...becoming light wind after midnight.
The weather page came up with a new description -- "Patchy drizzle"
ICK!
Ohhh yeah, I was 215.4 and 27% this AM.
Thursday, June 9, 2011
Practical Application -- Fitness Gains
We had appts. at the VAMC, PDX all day -- more or less. First appt. was 8 AM, which means getting on the road at 5 AM, getting up at 4:30 AM.
First objective was to get the CPAP into the respiratory clinic for a reading and new mask. (Continuous Positive Air Pressure -- CPAP, it's a machine that keeps the airway open in people w/ sleep apnea.) Appt. for that was 12:45. but it's a "drop off" and we did the drop first thing. Six floor, we took the stairs from "Parking 2" -- 8 flights.
Then 4 flights down the stairs and across the Sky Bridge to the OHSU cafeteria for breakfast -- and yesterday's entry on this blog from the iPod 4. Once at OHSU, it's 6 flights of stairs down to the cafeteria.
40 minutes to eat and blog . . . and get back to VAMC for my 8 AM.
Running late and the elevators take forever at OHSU, I ran the stairs -- 6 flights up and then jogged across the Sky Bridge. I'm thinking the bridge might be a half mile.
4 flights down to my appt at VAMC -- the whole point here is that I'm now able to take the stairs and jog the Sky Bridge. That takes some fitness gains.
Some up and down the stairs between Travel Pay, and Dental. My dental appt. was 10:30. I had 90 min. after my 8 AM and so travel pay, pick up the CPAP, run out to the truck, stow the CPAP, grab the dental stuff and back up to the second floor.
No elevators. And I'm able to jog the Sky Bridge!
We found a handlebar bag for the new MTB. Took the day off today to sort of catch up on the sleep cycle.
Phase II . . .
We want to work on some weight training, longer rides, road and MTB, get some hiking, and work on flex/stretching. We're running 218 lbs, and 23% to 26%, depending on hydration. I should be able to get 199 lbs and 19% with some focus (and better weather!)
First objective was to get the CPAP into the respiratory clinic for a reading and new mask. (Continuous Positive Air Pressure -- CPAP, it's a machine that keeps the airway open in people w/ sleep apnea.) Appt. for that was 12:45. but it's a "drop off" and we did the drop first thing. Six floor, we took the stairs from "Parking 2" -- 8 flights.
Then 4 flights down the stairs and across the Sky Bridge to the OHSU cafeteria for breakfast -- and yesterday's entry on this blog from the iPod 4. Once at OHSU, it's 6 flights of stairs down to the cafeteria.
40 minutes to eat and blog . . . and get back to VAMC for my 8 AM.
Running late and the elevators take forever at OHSU, I ran the stairs -- 6 flights up and then jogged across the Sky Bridge. I'm thinking the bridge might be a half mile.
4 flights down to my appt at VAMC -- the whole point here is that I'm now able to take the stairs and jog the Sky Bridge. That takes some fitness gains.
Some up and down the stairs between Travel Pay, and Dental. My dental appt. was 10:30. I had 90 min. after my 8 AM and so travel pay, pick up the CPAP, run out to the truck, stow the CPAP, grab the dental stuff and back up to the second floor.
No elevators. And I'm able to jog the Sky Bridge!
We found a handlebar bag for the new MTB. Took the day off today to sort of catch up on the sleep cycle.
Phase II . . .
We want to work on some weight training, longer rides, road and MTB, get some hiking, and work on flex/stretching. We're running 218 lbs, and 23% to 26%, depending on hydration. I should be able to get 199 lbs and 19% with some focus (and better weather!)
Wednesday, June 8, 2011
PHASE II
PHASE II -- Fitness base established, an now we focus on a fine-tuning program for strength, flexibility, and endurance. We should endeavor to shed another 15 or 20 lbs.
Sunday, June 5, 2011
New Bike! First Ride!
See below . . . Trek 3700 Disc Brake, SR SunTour XCT V3 suspension fork (SF11-XCT-V3-DS-26-80).
We headed out on the same route as yesterday. Today we started the GPS at the house and checked waypoints. (Also figured out that there is a "notes/comments" feature in the waypoints, and this for logging interim mileage, elevation, etc.)
We'll check elevation as we attack that learning curve. Sometimes I get the data, sometimes not. Today it said 885 feet -- which I presume is total ascent.
Miles:
House to Logan Road entry: 3.76 miles
Logan Road gate to Youngs River Falls gate: 4.62 miles.
Youngs River Falls to home: 4.04 miles.
Total distance: 12.42 miles. 90 minutes, 8 mph pace, faster on road, slower on unpaved.
Some of the typical fine tune stuff --
Rear brake squeaks when released. We'll cleaned it; squeak stopped. Brakes are nice! Two finger grip, sensitive, smooth, lots of control.
Seat post release was set pretty loose. I adjusted seat height several times. I wonder if I just wasn't getting the saddle tall enough in the first place. I don't think it was slipping, no lateral movement, but who knows?
Gear indexes seemed to skip a bit. I think this is break-in stuff for the cogs, chain. They seemed to settle down after a while. Might be my shifting?
Shop filled the tires to 30 lb. We rode that, but I jacked them to 45 lb. This seems about right on roadway. 30 lb. for trails, dirt, soft surface.
Wonderful ride! The fork suspension keeps me from being beat to death on the road. I realize now that with the mt. bike rides the following stiffness is due to being jostled on the road, vibration. The suspension on this bike seems to alleviate a lot of jostle. What is hard to get used to is getting on the bike, getting underway and having the front end compress. Takes some getting used to. (I need to read up on the front fork use/adjust.)
High end gear is about the same as the Nishiki. Low end gears are much lower. Seems to be less prone to lifting the front wheel when climbing steep in lowest gears. (That's frame geometry.) But also, on the driveway here we found that the ultra-low gear doesn't generate enough forward speed to keep the bike on track. It's a balance game.
About 1 1/2 hr moving. The trip data says 26 mph max -- down Tucker Creek Lane or Peter Johnson. I won't go fast down the gravel log roads. Too much chance of sliding and spilling.
Using a lot of low gears, lots of shifting for terrain. More focused on effort than speed. The speed gets down to walking pace on some stretches -- slight inclines w/ gravel surface. This is a mt. bike! It's not a racing bike.
Equipment -- The Zefal Mt. Pump won't fit the frame, and so I taped it compressed short and stow it in the CamelBack M.U.L.E. -- along w/ a tube, hex key tool, tire patch kit. I wonder if I should pack the chain tool?
Pearl Izumi shorts (not the bibs), perfect for riding. Cotton T-shirt -- no need for the jersey pockets, the CamelBak stows the gear.
Water, couple bananas . . .
GPS, cell phone, I should take the compact binoculars.
Ohhhhhhhh yeah, and this the reason for riding in the woods -- Yesterday it was a Red Tail Hawk. Today it was five Roosevelt Elk, standing in the road, grazing. I got probably within 25 yds.
NICE RIDE!
Road 490 looks interesting. I think this is the climb up along the ridge. Some elevation gain. I'm looking to ride it, but need to prepare, pack a lunch and take the day for it. The climb up from Youngs River Falls gate is long, steep, unrelenting. Then 490 would be more climbing.
We headed out on the same route as yesterday. Today we started the GPS at the house and checked waypoints. (Also figured out that there is a "notes/comments" feature in the waypoints, and this for logging interim mileage, elevation, etc.)
We'll check elevation as we attack that learning curve. Sometimes I get the data, sometimes not. Today it said 885 feet -- which I presume is total ascent.
Miles:
House to Logan Road entry: 3.76 miles
Logan Road gate to Youngs River Falls gate: 4.62 miles.
Youngs River Falls to home: 4.04 miles.
Total distance: 12.42 miles. 90 minutes, 8 mph pace, faster on road, slower on unpaved.
Some of the typical fine tune stuff --
Rear brake squeaks when released. We'll cleaned it; squeak stopped. Brakes are nice! Two finger grip, sensitive, smooth, lots of control.
Seat post release was set pretty loose. I adjusted seat height several times. I wonder if I just wasn't getting the saddle tall enough in the first place. I don't think it was slipping, no lateral movement, but who knows?
Gear indexes seemed to skip a bit. I think this is break-in stuff for the cogs, chain. They seemed to settle down after a while. Might be my shifting?
Shop filled the tires to 30 lb. We rode that, but I jacked them to 45 lb. This seems about right on roadway. 30 lb. for trails, dirt, soft surface.
Wonderful ride! The fork suspension keeps me from being beat to death on the road. I realize now that with the mt. bike rides the following stiffness is due to being jostled on the road, vibration. The suspension on this bike seems to alleviate a lot of jostle. What is hard to get used to is getting on the bike, getting underway and having the front end compress. Takes some getting used to. (I need to read up on the front fork use/adjust.)
High end gear is about the same as the Nishiki. Low end gears are much lower. Seems to be less prone to lifting the front wheel when climbing steep in lowest gears. (That's frame geometry.) But also, on the driveway here we found that the ultra-low gear doesn't generate enough forward speed to keep the bike on track. It's a balance game.
About 1 1/2 hr moving. The trip data says 26 mph max -- down Tucker Creek Lane or Peter Johnson. I won't go fast down the gravel log roads. Too much chance of sliding and spilling.
Using a lot of low gears, lots of shifting for terrain. More focused on effort than speed. The speed gets down to walking pace on some stretches -- slight inclines w/ gravel surface. This is a mt. bike! It's not a racing bike.
Equipment -- The Zefal Mt. Pump won't fit the frame, and so I taped it compressed short and stow it in the CamelBack M.U.L.E. -- along w/ a tube, hex key tool, tire patch kit. I wonder if I should pack the chain tool?
Pearl Izumi shorts (not the bibs), perfect for riding. Cotton T-shirt -- no need for the jersey pockets, the CamelBak stows the gear.
Water, couple bananas . . .
GPS, cell phone, I should take the compact binoculars.
Ohhhhhhhh yeah, and this the reason for riding in the woods -- Yesterday it was a Red Tail Hawk. Today it was five Roosevelt Elk, standing in the road, grazing. I got probably within 25 yds.
NICE RIDE!
Road 490 looks interesting. I think this is the climb up along the ridge. Some elevation gain. I'm looking to ride it, but need to prepare, pack a lunch and take the day for it. The climb up from Youngs River Falls gate is long, steep, unrelenting. Then 490 would be more climbing.
More Excitement!
Bikes & Beyond had a six gear cassette for my Nishiki in stock, and new chain -- $30 w/ cassette installed.
And so I looked at mountain bikes. I like Trek (Lance Armstrong) . . . The shop had a 2010 Trek 3700 Disc Brake, SR SunTour XCT V3 suspension fork (SF11-XCT-V3-DS-26-80), 21 speed. Nice "tactical" looking dark green/black. $400, $9 for toe clips, installed.
(This is a stock, online product photo.)
I really should go out and ride it!
And so I looked at mountain bikes. I like Trek (Lance Armstrong) . . . The shop had a 2010 Trek 3700 Disc Brake, SR SunTour XCT V3 suspension fork (SF11-XCT-V3-DS-26-80), 21 speed. Nice "tactical" looking dark green/black. $400, $9 for toe clips, installed.
(This is a stock, online product photo.)
I really should go out and ride it!
Saturday, June 4, 2011
Excitement! Excitement!
Mountain bike -- We've been looking at the logging roads from Logan Rd. (paved) to Youngs River Falls. (See entries below.) We've been speculating too that we would could park at one end and ride, return and drive back home.
Ahhhhhhhhh, but that mt. bike will run on the road just fine. And a both way ride on the logging road is about the same distance as riding out and back from home base.
Let's guesstimate that the ride to Logan Rd. is maybe 4 miles. I really wanted to chart GPS distance on the trail, not on the road. And so we waited until the trail gate to start up the GPS tracking function.
It's HOT today, maybe close to 80F, sunny. Couple horses on Logan Rd, headed to the trail just like me. The riders appreciated that I announced "bicycle" way back behind before passing, and then got on the other side of the road. Some horses are "bomb-proof" (Equestrian term) -- They're fine around cars, trucks, motorcycles, tractors. But these same horses can't figure out bicycles, and they get skittish. The deer in my pastures do the same . . .
I was stopped to set up the GPS when these riders caught up to me. The horse, "Honey Lacey" couldn't figure me out. I removed my helmet, dark glasses, stepped away from the bicycle, and then she realized I was a person -- and came over to say hi.
Those roads in the woods don't look like anything on the map and Google Earth! The clear-cuts have grown over and greened. Logging area roads are constantly being added to, new branches.
I got off on the wrong road, had to check the GPS and reconnoiter.
Mt. bike on gravel, a whole new dimension in riding: Gravel on the road is just unstable and large enough that it's difficult to maintain a line at slow speeds or while climbing. Loose gravel is a spill hazard at speed -- accurate line selection is a must, and use of the rear break, with careful application of the front break.
GPS got me back on the correct route -- though it's not like what the map in the GPS shows. Lots of side branches.
Terrain was much flatter than expected. Altitude plotting shows about 997 feet elevation gain. That's total, up down, up down. No real climbing. Gradual grades.
We scared up a Red Tail Hawk -- at close range, sitting on a branch at the side of the road. Pretty spectacular.
This is a lot like riding a logging road in the Oregon Coast Range . . . But then it is a logging road in the Oregon Coast Range. It's not "deep woods" -- but it is the edge of Weyerhauser holdings, and woodlot forever, miles and miles into the Coast Range.
We came upon the waypoints from the previous walking last week ("Youngs River Falls Access," March 30, 2011) sooner than expected. The route is not quite 5 miles, even with the wrong turn.
Steep coming down the hill to Youngs River Falls, gravel road, and every chance to slide and spill. Mt. bike riding has its own set of challenges! Gears on this bike are low enough to get the front wheel off the ground on uphill grades. Uneven gravel roads push the wheels off their line.
There was a Big River employee just closing the gate on the Falls end -- I got to ask about traffic during the week. He says it's not bad if they're not logging the area. They're not actively logging this area right now.
Then, coming up a hill on Youngs River Road I broke my chain! Jeez!
Of course I have a chain tool . . . at home, not with me.
I walked a bit, coasted down the hills. Then realized I can lower my seat (quick adjust feature) to the point I can sit on the bike and stride like the old "walking horse" bicycles -- before chain drive.
Sheriff and a couple cars stopped to see if I was OK. I'm OK with walking this distance -- a testimony to the fitness gains. I had water, couple bananas, and the mt. bike shoes are designed for walking in. Striding the bike is pretty efficient.
Home again, cut through the neighbor's on Youngs River Road -- That cuts off maybe a mile. Chain repair, remove one broken link, and the chain is too short to reach the extreme end gears.
Also, the large sprocket on the cassette is missing a couple teeth. Bikes & Beyond says I can find a replacement cassette . . . and need a new chain. $50 more or less.
I can live with that.
Actually, we're thinking about a new mt. bike . . . "It's only $$$, and these days I seem to have plenty." Off road riding is fun, a good workout, and a nice change. I can't hardly imagine how much fun it might be without a mechanical breakdown.
Protein shake before/after . . . chicken tortilla enchiladas. We're stuck at 220/215. What's it going to take to move the weight down?
Everyone hits this plateau.
Route images when we get to the WiFi -- probably before getting the bike parts ordered. Bikes & Beyond -- 11 / 4 on Sun. Open 'til 6 PM weekdays and Sat.
Ohhhhhh yeah . . . 8.78 miles, trail and Youngs River Road. I figure the logging road is about 4 3/4 miles. Another 4 miles for Logan Road to the logging road.
12 miles, 13 miles -- we get credit in fitness regardless what we think the distance might be. Couple, three hours.
Here's the image. The route for this day is in White, from Logan Rd. to my house. Try to sort though all the other lines (yellow, purple, blue-grey). These other lines are navigation references for planning this ride.
Ahhhhhhhhh, but that mt. bike will run on the road just fine. And a both way ride on the logging road is about the same distance as riding out and back from home base.
Let's guesstimate that the ride to Logan Rd. is maybe 4 miles. I really wanted to chart GPS distance on the trail, not on the road. And so we waited until the trail gate to start up the GPS tracking function.
It's HOT today, maybe close to 80F, sunny. Couple horses on Logan Rd, headed to the trail just like me. The riders appreciated that I announced "bicycle" way back behind before passing, and then got on the other side of the road. Some horses are "bomb-proof" (Equestrian term) -- They're fine around cars, trucks, motorcycles, tractors. But these same horses can't figure out bicycles, and they get skittish. The deer in my pastures do the same . . .
I was stopped to set up the GPS when these riders caught up to me. The horse, "Honey Lacey" couldn't figure me out. I removed my helmet, dark glasses, stepped away from the bicycle, and then she realized I was a person -- and came over to say hi.
Those roads in the woods don't look like anything on the map and Google Earth! The clear-cuts have grown over and greened. Logging area roads are constantly being added to, new branches.
I got off on the wrong road, had to check the GPS and reconnoiter.
Mt. bike on gravel, a whole new dimension in riding: Gravel on the road is just unstable and large enough that it's difficult to maintain a line at slow speeds or while climbing. Loose gravel is a spill hazard at speed -- accurate line selection is a must, and use of the rear break, with careful application of the front break.
GPS got me back on the correct route -- though it's not like what the map in the GPS shows. Lots of side branches.
Terrain was much flatter than expected. Altitude plotting shows about 997 feet elevation gain. That's total, up down, up down. No real climbing. Gradual grades.
We scared up a Red Tail Hawk -- at close range, sitting on a branch at the side of the road. Pretty spectacular.
This is a lot like riding a logging road in the Oregon Coast Range . . . But then it is a logging road in the Oregon Coast Range. It's not "deep woods" -- but it is the edge of Weyerhauser holdings, and woodlot forever, miles and miles into the Coast Range.
We came upon the waypoints from the previous walking last week ("Youngs River Falls Access," March 30, 2011) sooner than expected. The route is not quite 5 miles, even with the wrong turn.
Steep coming down the hill to Youngs River Falls, gravel road, and every chance to slide and spill. Mt. bike riding has its own set of challenges! Gears on this bike are low enough to get the front wheel off the ground on uphill grades. Uneven gravel roads push the wheels off their line.
There was a Big River employee just closing the gate on the Falls end -- I got to ask about traffic during the week. He says it's not bad if they're not logging the area. They're not actively logging this area right now.
Then, coming up a hill on Youngs River Road I broke my chain! Jeez!
Of course I have a chain tool . . . at home, not with me.
I walked a bit, coasted down the hills. Then realized I can lower my seat (quick adjust feature) to the point I can sit on the bike and stride like the old "walking horse" bicycles -- before chain drive.
Sheriff and a couple cars stopped to see if I was OK. I'm OK with walking this distance -- a testimony to the fitness gains. I had water, couple bananas, and the mt. bike shoes are designed for walking in. Striding the bike is pretty efficient.
Home again, cut through the neighbor's on Youngs River Road -- That cuts off maybe a mile. Chain repair, remove one broken link, and the chain is too short to reach the extreme end gears.
Also, the large sprocket on the cassette is missing a couple teeth. Bikes & Beyond says I can find a replacement cassette . . . and need a new chain. $50 more or less.
I can live with that.
Actually, we're thinking about a new mt. bike . . . "It's only $$$, and these days I seem to have plenty." Off road riding is fun, a good workout, and a nice change. I can't hardly imagine how much fun it might be without a mechanical breakdown.
Protein shake before/after . . . chicken tortilla enchiladas. We're stuck at 220/215. What's it going to take to move the weight down?
Everyone hits this plateau.
Route images when we get to the WiFi -- probably before getting the bike parts ordered. Bikes & Beyond -- 11 / 4 on Sun. Open 'til 6 PM weekdays and Sat.
Ohhhhhh yeah . . . 8.78 miles, trail and Youngs River Road. I figure the logging road is about 4 3/4 miles. Another 4 miles for Logan Road to the logging road.
12 miles, 13 miles -- we get credit in fitness regardless what we think the distance might be. Couple, three hours.
Here's the image. The route for this day is in White, from Logan Rd. to my house. Try to sort though all the other lines (yellow, purple, blue-grey). These other lines are navigation references for planning this ride.
Friday, June 3, 2011
Waterfront Walk
From 3 Cups to Maritime Museum along waterfront, back to 10 Ave and Commercial, Am. Legion (got my key card), City Planning (complaint form), back along Marine, Burger King for a Whopper (no cheese, no mayo, no fries, free 20 oz diet Coke), back to 3 Cups.
3.25 miles. No walking poles, no keeping time. Just a practical outing on a sunny day. Helped w/ the stiffness and elevated the mood.
3.25 miles. No walking poles, no keeping time. Just a practical outing on a sunny day. Helped w/ the stiffness and elevated the mood.
Wednesday, June 1, 2011
Mountain Bike
Mountain Bike -- It's a Nishiki from about 1988, same era as the Schwinn 564. Rigid frame, straight front fork, 18 speed.
Anyways . . . tuned up the front wheel. It had a wow in the rim. Checked it over and rode it to Lewis & Clark Water Dept. to drop the bill in their mailbox. Reflective vest, Cat Eye halogen light, reflective pant leg straps, reflectors. I was set up to ride in the dark.
Started about 8 PM and got home about 9:15. Probably an hour. The "mountain gears" are low enough to ride up the drive. I remember now that they're low enough to move the front wheel off the pavement on a steep hill.
The gears are set up for riding on "single track" dirt trails and gravel roads -- altogether lower than a road bike. Top end gear is I'm guessing 85 inches. I have no idea about the low end, I'd guess 30 inches.
Shake-down ride before getting out on the Weyerhauser logging roads. We're thinking we should start/park on the Logan Road end of the access (west side). That side looks less active. (But it could be Big River quarry that makes the Youngs River Falls entry look busy.)
This is a nice bike for medium riding speeds, relaxed pace, long/slow and varied terrain/road surface. Fun to ride, and not in any hurry. Heart rate monitor, cycle computer seems entirely beside the point on this bike. Ride at a pace dictated by what you feel your body doing, not numbers.
I'm stuck at 220 lbs.
We're thinking about heavy bag work, and some weight training -- since the weather won't cooperate w/ riding.
Anyways . . . tuned up the front wheel. It had a wow in the rim. Checked it over and rode it to Lewis & Clark Water Dept. to drop the bill in their mailbox. Reflective vest, Cat Eye halogen light, reflective pant leg straps, reflectors. I was set up to ride in the dark.
Started about 8 PM and got home about 9:15. Probably an hour. The "mountain gears" are low enough to ride up the drive. I remember now that they're low enough to move the front wheel off the pavement on a steep hill.
The gears are set up for riding on "single track" dirt trails and gravel roads -- altogether lower than a road bike. Top end gear is I'm guessing 85 inches. I have no idea about the low end, I'd guess 30 inches.
Shake-down ride before getting out on the Weyerhauser logging roads. We're thinking we should start/park on the Logan Road end of the access (west side). That side looks less active. (But it could be Big River quarry that makes the Youngs River Falls entry look busy.)
This is a nice bike for medium riding speeds, relaxed pace, long/slow and varied terrain/road surface. Fun to ride, and not in any hurry. Heart rate monitor, cycle computer seems entirely beside the point on this bike. Ride at a pace dictated by what you feel your body doing, not numbers.
I'm stuck at 220 lbs.
We're thinking about heavy bag work, and some weight training -- since the weather won't cooperate w/ riding.
Irony
Walk from 3 Cups to the Post Office & return. 1.5 miles round trip. Irony is that this used to be the extent I could walk w/o getting stiff and uncomfortable. Now it's just expedient to walk as a means to get where I'm going.
Weight loss is dead in the water at about 220.
Weight loss is dead in the water at about 220.
Monday, May 30, 2011
Youngs River Falls Access
Weyerhauser logging road #411 from Youngs River Falls.
1.84 mi. round trip. 2.9 mph avg. Up the road and return, exploratory. Pretty steep, long climb heading in. We logged it on the GPS -- got to just about where we figured we got to. It's solid, well maintained hard surface gravel logging road. I wonder how busy it is during the week.
Pigged at Fultano's Pizza/Salad Monday Night Buffet. Then got sick, just like we usually get sick -- (gastro). I need to stop that routine.
More Peter Johnson
Saturday evening -- 5/29/11
4.8 mi. 3.1 mph avg. 1.54 hr.
The dark red loop is Friday's walk (5/28/11). Saturday walk is yellow. The white zig-zag line is Weyerhauser logging road access from Youngs River Falls to Logan Road -- about 5 miles according to Google Earth.
We're working to parse together the lay of the terrain, and how to access. For now we're thinking mt. bike from Logan Road or Youngs River Rd. at the falls.
We've been told this area is decent mt. bike access on logging roads. The road parsed out runs along the ridge at the south end of Peter Johnson. Would be an interesting exploration.
Sunday, May 29, 2011
6.1 Miles Saturday -- And Fell In The Creek!
6.1 miles. The GPS says I averaged 2.9 mph -- when I was moving. I didn't stop except to talk to some horses.
We packed the CamelBak M.U.L.E., nylon windbreaker, banana, apple slices, and about 2 litres of water. (Why is it that when I hike, I inevitably forget to pack the cell phone?)
New Balance boots, walking poles, nylon pants, polar fleece pull-over. GPS hanging off the waist belt of the M.U.L.E. (It's an acronym -- we know not for what.).
Out to the end of Peter Johnson Road. The road dates from about 1900 and used to access what is now Weyerhauser property. Road surface turns to dirt and then a clear-cut from recent logging. Drainage from Tucker Creek runs beside this road, meandering through bottom-land, skunk cabbage, marsh.
We followed game trails through the woods, traversing the creek -- losing balance and falling into it -- Fortunately the creek is no more than a ditch here. In an effort to meet the Weyerhauser access coming in from the southwest, some dicey bushwhacking across fallen trees, blow-down . . .
Bypassing the marsh and finally traversing to higher ground in a clear-cut we came upon the Weyerhauser logging road leading out to Logan Road.
Then north on Logan Rd. to Gary's property, up the hill. No one home at Gary's house, and we hiked up the Pacific Power high-tension line maintenance road, over the ridge and down into Carlson's Nursery, (steep!), Tucker Creek Road, and return to Young's River Road, Peter Johnson Road and home.
Decent walk, a bit arduous, dirty/wet, but 6 miles that put together the lay of the terrain around Tucker Creek and Peter Johnson Road. We're probably not going to make this a "regular route."
Fluctuating between 215 and 220 these days, 23% to 29%.
We packed the CamelBak M.U.L.E., nylon windbreaker, banana, apple slices, and about 2 litres of water. (Why is it that when I hike, I inevitably forget to pack the cell phone?)
New Balance boots, walking poles, nylon pants, polar fleece pull-over. GPS hanging off the waist belt of the M.U.L.E. (It's an acronym -- we know not for what.).
Out to the end of Peter Johnson Road. The road dates from about 1900 and used to access what is now Weyerhauser property. Road surface turns to dirt and then a clear-cut from recent logging. Drainage from Tucker Creek runs beside this road, meandering through bottom-land, skunk cabbage, marsh.
We followed game trails through the woods, traversing the creek -- losing balance and falling into it -- Fortunately the creek is no more than a ditch here. In an effort to meet the Weyerhauser access coming in from the southwest, some dicey bushwhacking across fallen trees, blow-down . . .
Bypassing the marsh and finally traversing to higher ground in a clear-cut we came upon the Weyerhauser logging road leading out to Logan Road.
Then north on Logan Rd. to Gary's property, up the hill. No one home at Gary's house, and we hiked up the Pacific Power high-tension line maintenance road, over the ridge and down into Carlson's Nursery, (steep!), Tucker Creek Road, and return to Young's River Road, Peter Johnson Road and home.
Decent walk, a bit arduous, dirty/wet, but 6 miles that put together the lay of the terrain around Tucker Creek and Peter Johnson Road. We're probably not going to make this a "regular route."
Fluctuating between 215 and 220 these days, 23% to 29%.
Tuesday, May 24, 2011
41.36 miles!
Trek 1500 -- 41.36 mi. 15.4 mph avg. Lewis & Clark Rd. to Miles Crossing, Warrenton, Ft. Stevens, So. Jetty, return via CostCo. Started w/ 120 bpm pace, and at So. Jetty (21 mi.) started pushing to 128 / 130 bpm. 133 bpm on climbs. Feeling strong!
(Jeez! We still look old and overweight . . . )
Blood Work --
Blood Work from 4/29/11
I suppose I could list all the numbers, but let's just provide the summary from Dr. Atkinson:
May 16, 2011
Your Vitamin D level is normal which is great!!! Keep doing what you are doing!
It was good to see you in the clinic. You have made many amazing changes. I am so happy for all the positive things going on in your life. Your test to look at diabetes, called the HGBA1C is down from 8.3% to 6.2% -- which is normal. Your cholesterol levels look great. Your kidney function is normal as well. I am impressed by all that you have done and hope more people get your motivation. It was a pleasure being able to get to know you.
Wish you all the best,
Dr. T.M. Atkinson, MD."
Dr. Atkinson is doing a residency in Cardiology these days. And so this is a bit of a "fond fare thee well" from her to me.
I suppose I could list all the numbers, but let's just provide the summary from Dr. Atkinson:
May 16, 2011
Your Vitamin D level is normal which is great!!! Keep doing what you are doing!
It was good to see you in the clinic. You have made many amazing changes. I am so happy for all the positive things going on in your life. Your test to look at diabetes, called the HGBA1C is down from 8.3% to 6.2% -- which is normal. Your cholesterol levels look great. Your kidney function is normal as well. I am impressed by all that you have done and hope more people get your motivation. It was a pleasure being able to get to know you.
Wish you all the best,
Dr. T.M. Atkinson, MD."
Dr. Atkinson is doing a residency in Cardiology these days. And so this is a bit of a "fond fare thee well" from her to me.
Monday, May 23, 2011
Sunday -- Tillamook Head, 6.84 mi.
Tillamook Head -- 6.84 miles. It's still a mud hole, seriously muddy. The entire walk gets reduced to navigating around the muck stretches. Mud up to the knees on the inseams of the pants. I slipped a lot on the mud/clay surface. Fell once and bent my ski-walking pole.
1.5. litre protein drink: skim, yogurt, wheat germ, protein powder, banana, blueberries, fruit mix. Sardines, apple slices.
We were beat at the end of the walk. I suspect maybe it's because I haven't been walking and instead have been cycling. Maybe we're just out of shape for the specifics of walking?
That said, the climbing was much less daunting yesterday than the same hike in Feb.
Stiff, really stiff post walking. Stiff that evening, next morning. sore toes/feet. The LaCrosse boots are waterproof and solid for hiking muddy, but heavy and stiff. They're intended for mountaineering on glaciers. Some walking around helps w/ the recovery, stiffness. Over-did, and ate a lot after -- characteristic of over-did.
218.5 lbs, 25% -- we seem stuck here.
1.5. litre protein drink: skim, yogurt, wheat germ, protein powder, banana, blueberries, fruit mix. Sardines, apple slices.
We were beat at the end of the walk. I suspect maybe it's because I haven't been walking and instead have been cycling. Maybe we're just out of shape for the specifics of walking?
That said, the climbing was much less daunting yesterday than the same hike in Feb.
Stiff, really stiff post walking. Stiff that evening, next morning. sore toes/feet. The LaCrosse boots are waterproof and solid for hiking muddy, but heavy and stiff. They're intended for mountaineering on glaciers. Some walking around helps w/ the recovery, stiffness. Over-did, and ate a lot after -- characteristic of over-did.
218.5 lbs, 25% -- we seem stuck here.
Saturday, May 21, 2011
Seaside -- 27 mi.
Friday PM 5-20-11
Trek 1500 -- Sunny & warm, 62F
27.5 mi. 13.7 mph avg. 2 hr. Heart rate running in the 128 - 132 window. Climbs getting toward 134. Climb up the hill from Seaside runs about 138, and peaked out at 142 right at the crest. Gears on this bike provide for faster climbing. Lower gears allow better cadence up the hills -- and they're easier to wind up. And so segments of this climb turned out some acceleration. Post ride feels better than the previous -- not stiff, and feeling recovered rather than beat. These are fitness gains!
218.8 this morning, circa 25%
Trek 1500 -- Sunny & warm, 62F
27.5 mi. 13.7 mph avg. 2 hr. Heart rate running in the 128 - 132 window. Climbs getting toward 134. Climb up the hill from Seaside runs about 138, and peaked out at 142 right at the crest. Gears on this bike provide for faster climbing. Lower gears allow better cadence up the hills -- and they're easier to wind up. And so segments of this climb turned out some acceleration. Post ride feels better than the previous -- not stiff, and feeling recovered rather than beat. These are fitness gains!
218.8 this morning, circa 25%
Tuesday, May 17, 2011
Trek 1500 -- Seaside Fast!
After a false start, return to secure bead on the rear tire . . .
30.15 mi. Couple hours, but the time and avg. scores got bungled in the return for repairs.
140 -- 142 up the climbs (85%)
Fair amount of riding in the 135 window (82%)
Seeing lots of segments w/ 20 mph pace or in that realm.
This bike w/ 27 gears rides smoother, climbs easier. It seems more responsive when standing on the pedals to climb. Gears are closely spaced, maybe 3" -- easy to select precisely the right gear for the pace.
After some lethargy the past few days, this was a very strong ride. It felt good.
In other news: We bought a small tool box at Home Depot $5.99. Simple box, internal tray, lid bins. This for all the bike tools. I have spoke wrenches, pedal wrenches, some other open ended. Tire pressure gauges, CO2 cartridges, spokes/nipples (probably useless, wrong length), grease/lube, casette wrench, chain breaker . . .
All in one box now, rather than scattered in several others. (Like gun cleaning kits, and black powder tool boxes . . . )
Back is stiff -- has been. It's the riding.
Ohhhhhhhh yeah . . . hard riding and NO KNEE PAIN! The clipless pedals and shoes are a good idea. Also, they're easier to stand in at stop lights/intersections. Easier to walk in. Getting out is no issue. Getting clipped in can take some searching, but we're getting faster, more instinctive.
30.15 mi. Couple hours, but the time and avg. scores got bungled in the return for repairs.
140 -- 142 up the climbs (85%)
Fair amount of riding in the 135 window (82%)
Seeing lots of segments w/ 20 mph pace or in that realm.
This bike w/ 27 gears rides smoother, climbs easier. It seems more responsive when standing on the pedals to climb. Gears are closely spaced, maybe 3" -- easy to select precisely the right gear for the pace.
After some lethargy the past few days, this was a very strong ride. It felt good.
In other news: We bought a small tool box at Home Depot $5.99. Simple box, internal tray, lid bins. This for all the bike tools. I have spoke wrenches, pedal wrenches, some other open ended. Tire pressure gauges, CO2 cartridges, spokes/nipples (probably useless, wrong length), grease/lube, casette wrench, chain breaker . . .
All in one box now, rather than scattered in several others. (Like gun cleaning kits, and black powder tool boxes . . . )
Back is stiff -- has been. It's the riding.
Ohhhhhhhh yeah . . . hard riding and NO KNEE PAIN! The clipless pedals and shoes are a good idea. Also, they're easier to stand in at stop lights/intersections. Easier to walk in. Getting out is no issue. Getting clipped in can take some searching, but we're getting faster, more instinctive.
Saturday, May 14, 2011
Still Training For The Tour de France
Yikes! Bikes!
Schwinn 564, circa 1988, 14 spd. -- 36 spoke pair Shimano wheelset. 32 spoke pair Shimano wheelset. 700 x 23c tires. I like this bike on the flats. It's old school and nice to ride, reliable.
Trek 1500, 2005. 27 spd. -- Two pair, Bontrager Race wheelsets. 18 spoke front, 22 spoke rear. 700 x 23c tires. We're concerned about the wheels. These types had been cracking rims. This bike is lighter, more gears. I need to get it up to speed so I can trust the wheels on the road.
These days, 25 miles is about the right distance, two days in a row. Then I need a day of recovery. We're hoping to log some miles, extend distance, and improve recovery intervals.
Friday, May 13, 2011
Youngs River Road Loop --
A bit faster, and this time I remembered to take my HRM.
22.5 miles. 1 hr. 32 min. 14.4 mph avg. We're running in the 130 bpm window (79%). HR is running from 128 (78%) up into 134 (82%). The HRM tends to push the pace a bit more because I'm watching both the avg. speed and heart rate.
I start to run out of steam about Miles Crossing -- 4 miles from the end of the ride. I notice that the heart rate starts to fall off 117 bpm, even though the speed stays up w/ a tail-wind and flat terrain.
Rt. knee is a bit tender, but not really painful. It seems mediated a bit by standing. I was noticing some generalized numbness from saddle pressure, and arm/shoulder stiffness. This distance is about right.
I think about riding to Seaside, w/ the climb -- and want to log more miles before we do that on any regular basis.
219.6 lb. post ride. 25%
22.5 miles. 1 hr. 32 min. 14.4 mph avg. We're running in the 130 bpm window (79%). HR is running from 128 (78%) up into 134 (82%). The HRM tends to push the pace a bit more because I'm watching both the avg. speed and heart rate.
I start to run out of steam about Miles Crossing -- 4 miles from the end of the ride. I notice that the heart rate starts to fall off 117 bpm, even though the speed stays up w/ a tail-wind and flat terrain.
Rt. knee is a bit tender, but not really painful. It seems mediated a bit by standing. I was noticing some generalized numbness from saddle pressure, and arm/shoulder stiffness. This distance is about right.
I think about riding to Seaside, w/ the climb -- and want to log more miles before we do that on any regular basis.
219.6 lb. post ride. 25%
Road Bike -- Thursday
Youngs River Loop -- 22.5 miles, 13.5 mph avg. 1 hr. 40 min. The weather cleared and is warmer. Moderate pace, enjoyable ride. The clipless pedals seem to resolve the knee pain issues.
We're awaiting warming weather now, plan to ride later this PM.
(Cycle computer is still screwing up max speed, temp. and it tends to reset, lose data. $25 would get me a new one, but I don't think the data is all that necessary -- but it's nice to have.)
Re: May 7, previous post. I've been feeling tired, over-worked. I expect a week off may have recovery benefits. My weight is up a bit (222 lbs). The time off has allowed a recharge of the system. I want to ride more now.
We're awaiting warming weather now, plan to ride later this PM.
(Cycle computer is still screwing up max speed, temp. and it tends to reset, lose data. $25 would get me a new one, but I don't think the data is all that necessary -- but it's nice to have.)
Re: May 7, previous post. I've been feeling tired, over-worked. I expect a week off may have recovery benefits. My weight is up a bit (222 lbs). The time off has allowed a recharge of the system. I want to ride more now.
Saturday, May 7, 2011
35 Min. -- Spin Bike
35 Min. @ 115 to 120 bpm (70% / 73%). At a couple points we went up to 125 bpm. and then sustain while slowly dropping back to 120. Not very energetic. Raining and wet/cold.
Wednesday, May 4, 2011
Youngs River Road Loop
Bicycle -- Schwinn 564
31.5 miles, 2 hr. 15 min. 14 mph av. speed
This is a longer ride, because we rode into 3 Cups, and then across the bay to Warrenton, out along Ft. Clatsop, Lewis & Clark Rd.
We're discovering that pace is best mediated by heart rate, not speed. The comfortable heart rate window is 138 bpm -- 85%. Climbing heart rate is running 148 / 150 bpm -- 90%.
We're feeling stronger. Maybe it's because two days off and not climbing the ascent coming out of Seaside on Lewis & Clark Road. That's 1.5 miles of steep, hard, slow climbing -- both directions.
Youngs River Loop -- roads are patchy in spots, rough, broken pavement. Waluski Road gets me around the bridge grating near the fairgrounds and adds some distance. We suffered up Williamsport, climbing heart rate at 150 bpm, but not hopeless and decent recovery at the top of the climb. Then across the crest of Smith Pt. and down to 3 Cups Coffee House
We had a tire failure -- tube leak which we fixed with the spare tube. But then the bead was giving out on the front tire. These tires are maybe 20 yrs old and deteriorating. We'll replace them both.
Moving the bars down a bit seems to be perfect now. I opened up the brake tension to provide more clearance. The Trek Radar computer seems to have a loose battery connection, and so we re-tensioned the spring. I keep losing my Max Spd reading when the computer blanks out then reads 99.9 mph for a second. It's reading temperature all wrong too -- 81F.
Protein shake for breakfast: skim milk, non-fat yogurt, banana, strawberry, blueberry, whey protein, wheat germ -- about 32 oz. Ride and then another shake.
214.6 lbs 25%
-------------------------------------------------------------
Later --
We drove into Bikes & Beyond, bought two 700 x 23 cm tires (Bontrager, the Trek accessory brand), also bought two sets of SPD clipless pedals -- one set for the Schwinn, one for the Trek. And some Bontrager shoes for the pedals, a small tire pressure gauge, and a 15 mm pedal wrench.
We got the tires installed, a new rim strip for the front. New tube. Patched the old tube for a spare. Installed the pedals and adjusted them. They're taking some getting used to -- not really easy to find the clip-in spot under the shoe. We have the pedal releases adjusted, fairly tight because we're used to riding "tied in" with toe clips.
These pedals should address the knee problems. I was getting rt. knee pain again today, but not like Sunday. These pedals allow for some lateral movement in the foot to remedy knee alignment. This is the whole theory behind the clipless pedal design.
We're looking to ride tomorrow. Some stiffness, recovery tiredness. I like the Youngs River Loop, a decent mix of flat and short incline -- the right distance, some options for distance/terrain, and not much traffic. The roads have some patchy spots heading toward Youngs River Falls, but we're able to pick a line though most of the broken pavement.
31.5 miles, 2 hr. 15 min. 14 mph av. speed
This is a longer ride, because we rode into 3 Cups, and then across the bay to Warrenton, out along Ft. Clatsop, Lewis & Clark Rd.
We're discovering that pace is best mediated by heart rate, not speed. The comfortable heart rate window is 138 bpm -- 85%. Climbing heart rate is running 148 / 150 bpm -- 90%.
We're feeling stronger. Maybe it's because two days off and not climbing the ascent coming out of Seaside on Lewis & Clark Road. That's 1.5 miles of steep, hard, slow climbing -- both directions.
Youngs River Loop -- roads are patchy in spots, rough, broken pavement. Waluski Road gets me around the bridge grating near the fairgrounds and adds some distance. We suffered up Williamsport, climbing heart rate at 150 bpm, but not hopeless and decent recovery at the top of the climb. Then across the crest of Smith Pt. and down to 3 Cups Coffee House
We had a tire failure -- tube leak which we fixed with the spare tube. But then the bead was giving out on the front tire. These tires are maybe 20 yrs old and deteriorating. We'll replace them both.
Moving the bars down a bit seems to be perfect now. I opened up the brake tension to provide more clearance. The Trek Radar computer seems to have a loose battery connection, and so we re-tensioned the spring. I keep losing my Max Spd reading when the computer blanks out then reads 99.9 mph for a second. It's reading temperature all wrong too -- 81F.
Protein shake for breakfast: skim milk, non-fat yogurt, banana, strawberry, blueberry, whey protein, wheat germ -- about 32 oz. Ride and then another shake.
214.6 lbs 25%
-------------------------------------------------------------
Later --
We drove into Bikes & Beyond, bought two 700 x 23 cm tires (Bontrager, the Trek accessory brand), also bought two sets of SPD clipless pedals -- one set for the Schwinn, one for the Trek. And some Bontrager shoes for the pedals, a small tire pressure gauge, and a 15 mm pedal wrench.
We got the tires installed, a new rim strip for the front. New tube. Patched the old tube for a spare. Installed the pedals and adjusted them. They're taking some getting used to -- not really easy to find the clip-in spot under the shoe. We have the pedal releases adjusted, fairly tight because we're used to riding "tied in" with toe clips.
These pedals should address the knee problems. I was getting rt. knee pain again today, but not like Sunday. These pedals allow for some lateral movement in the foot to remedy knee alignment. This is the whole theory behind the clipless pedal design.
We're looking to ride tomorrow. Some stiffness, recovery tiredness. I like the Youngs River Loop, a decent mix of flat and short incline -- the right distance, some options for distance/terrain, and not much traffic. The roads have some patchy spots heading toward Youngs River Falls, but we're able to pick a line though most of the broken pavement.
Monday, May 2, 2011
Sunday Road Bike
Schwinn 564 -- 27.1 miles to Seaside. 2 hr. 11 min. Avg. speed 12.5 mph.
This route has some significant climbs: Out of Seaside to the summit on Lewis & Clark road the climb is 1.5 miles. Pace on most of it is 6 - 8 mph, but there are a couple stretches, some deceptively short pitches, where this speed drops to 4 mph. Lowest gear (probably 50 in.), and my rt. knee-cap was bothering me (Patellar chondromalacia -- except that it's likely from pushing too high a gear, not joint deterioration.)
Goes away when the riding stops, hot bath helps, lower gears helps.
Climbing is the last fitness gain in cycling.
We took two bananas, and a large water bottle. Ate one banana and followed the ride with a protein shake: skim milk, yogurt, whey protein, banana, strawberries, blueberries, wheat germ.
This second ride demonstrates all the symptoms of "over-did" -- sore kneecap is most obvious, but some "flagging" (bonk) on the end of the ride, about 5 miles out. No acute pain, but stiff in the shoulders, back. We get over it after the ride.
Then we slept and ate out of control . . . Over-ate and over-slept -- classic signs of over-did.
But the weight is looking good: 216.8 lbs, and 25% -- variable. Likely higher on fat because we're dehydrated.
Today (Monday) we're recovering. I feel good and want to ride some more -- only flats and watch the gearing (watch the knee). We rotated the bars/brake grips up so that the brake grips are the natural position, instead of "forward" and a second position above the brake grips. This seemed just a bit high, and so we moved them down just a bit -- like an inch or two.
We're going to lower the bars on the spin bike. They're set now above the saddle. We're moving them level or one notch below.
This route has some significant climbs: Out of Seaside to the summit on Lewis & Clark road the climb is 1.5 miles. Pace on most of it is 6 - 8 mph, but there are a couple stretches, some deceptively short pitches, where this speed drops to 4 mph. Lowest gear (probably 50 in.), and my rt. knee-cap was bothering me (Patellar chondromalacia -- except that it's likely from pushing too high a gear, not joint deterioration.)
Goes away when the riding stops, hot bath helps, lower gears helps.
Climbing is the last fitness gain in cycling.
We took two bananas, and a large water bottle. Ate one banana and followed the ride with a protein shake: skim milk, yogurt, whey protein, banana, strawberries, blueberries, wheat germ.
This second ride demonstrates all the symptoms of "over-did" -- sore kneecap is most obvious, but some "flagging" (bonk) on the end of the ride, about 5 miles out. No acute pain, but stiff in the shoulders, back. We get over it after the ride.
Then we slept and ate out of control . . . Over-ate and over-slept -- classic signs of over-did.
But the weight is looking good: 216.8 lbs, and 25% -- variable. Likely higher on fat because we're dehydrated.
Today (Monday) we're recovering. I feel good and want to ride some more -- only flats and watch the gearing (watch the knee). We rotated the bars/brake grips up so that the brake grips are the natural position, instead of "forward" and a second position above the brake grips. This seemed just a bit high, and so we moved them down just a bit -- like an inch or two.
We're going to lower the bars on the spin bike. They're set now above the saddle. We're moving them level or one notch below.
Saturday, April 30, 2011
40 Miles -- Bicycle
Schwinn 564 -- 40 miles, into 3 Cups (to tell them I'm out riding). Then across bridge to Warrenton, out to Ft. Stevens, bike trail to Area A, then So. Jetty, return on main road, past KOA and south, to CostCo, Ft. Clatsop and return. We started "bonking" about 5 miles from the finish, but were OK.
Trek Radar bike computer has some connection issues -- It might be the sensor, but I suspect it's the connection between the unit and the handlebar mount.
40 miles, 14.4 mph avg. 2:45 min. (more or less, some computer glitches)
I really lack any sort of power for climbing even the most gradual incline. Flats I get 15 mph to 17 mph.
Hot bath, protein drink, Ibuprofen . . .
Trek Radar bike computer has some connection issues -- It might be the sensor, but I suspect it's the connection between the unit and the handlebar mount.
40 miles, 14.4 mph avg. 2:45 min. (more or less, some computer glitches)
I really lack any sort of power for climbing even the most gradual incline. Flats I get 15 mph to 17 mph.
Hot bath, protein drink, Ibuprofen . . .
Thursday, April 28, 2011
Chili -- Because This Weather Sux!
We have a winner here. I put a pot together, grabbed some tortillas and took it down to "the girls" at 3 Cups Coffee House. I'm not getting enough beans in my diet, and we're working to correct that --
Allison Wunderland's
SouthWestern Style
Black Bean / Pinto Bean
(It Ain’t Soup)
Vegeterranian Chili
8 Qt. Stock Pot – Larger might be a good idea . . . Heavy bottom so it won’t stick. Cast Iron is good!
Build a sauce . . . Measures are approx. I used a measure this time, but mostly I go by experience.
In olive oil:
2 yellow onions ½" dice
½ cup minced garlic (I use CostCo minced in a jar.)
Sweat until onions turn color
1 Anaheim Pepper , veined and seeded – ½" dice
1 Problano Pepper , veined and seeded – ½" dice
Couple Jalpeno – I used escabeche, pickled in the can. Fresh is good.
We didn’t do Green Pepper (2 or 3) because they’re $1.29 ea. @ Fred’s, and I ain’t shelling out! But Gr. Pep’s are swell!
Its’ CHILI – you’re the chef. Take charge of your pepper pallet. (I’d avoid habenero / Scotch bonnet!)
Sweat a bit more . . .
2 Qt. Tomato sauce
12 oz Tomato paste
2 cup diced tomato (In the can works. I had fresh Roma.)
2 cup Pace Picante . . . more or less two cup.
Bring to simmer. – bring up heat as we add the beans . . .
4 Qt. Soaked beans – 50/50 Pinto & Black Bean (Soaked 12 hrs. rinsed, drained.)
1 Tbs HEAPED dried California chili
1 Tbs HEAPED dried Arbol chili
3 Tbs REALLY HEAPED cumin
Its’ CHILI – you’re the chef. Take charge of your pepper pallet. (I’d avoid habenero / Scotch bonnet!)
12 ea. Corn Tortilla – minced. (Masa Farina works too.) This thickens the sauce, completes the bean protein.
Should be at about 30 min. so far . . . and about 7 ½ Qts
Stir, stir, combine, stir . . . Should be thick enough to stand a heavy spoon, solids should sit ABOVE the sauce.
Bring to a simmer, cover adjust the heat, and go check what Maggie is up to . . .
Maggie is our favorite child at 3 Cups Coffee House:
Keep heat low simmer to keep from sticking. STIR to bottom to keep from sticking – because it’s THICK and will fry to the bottom of the pot! I use a square ended bamboo spatula (turner/flipper) to scrape the bottom of the pot while stirring. I stir a lot, check and stir, adjust heat.
Adjust, adding water to pot as ingredients cook and expand. (Beer works too!) But it ain’t SOUP! Not too much water! You’ll be happier with the beer in the cook, not in the chili. Beans should sit ON the sauce, not hide under it. Adjust chili peppers while cooking, to taste. I’m probably going to add MORE CUMIN – couple more Tbs . . .
It’s done when the beans are tender, falling apart. I don’t like chewy, granular beans -- looking at 4 hrs. We want them beans tender as a mother’s love! Speaking of mothers and love: I’d add wheat germ and brewer’s yeast, just because.
Allison Wunderland's
SouthWestern Style
Black Bean / Pinto Bean
(It Ain’t Soup)
Vegeterranian Chili
8 Qt. Stock Pot – Larger might be a good idea . . . Heavy bottom so it won’t stick. Cast Iron is good!
Build a sauce . . . Measures are approx. I used a measure this time, but mostly I go by experience.
In olive oil:
2 yellow onions ½" dice
½ cup minced garlic (I use CostCo minced in a jar.)
Sweat until onions turn color
1 Anaheim Pepper , veined and seeded – ½" dice
1 Problano Pepper , veined and seeded – ½" dice
Couple Jalpeno – I used escabeche, pickled in the can. Fresh is good.
We didn’t do Green Pepper (2 or 3) because they’re $1.29 ea. @ Fred’s, and I ain’t shelling out! But Gr. Pep’s are swell!
Its’ CHILI – you’re the chef. Take charge of your pepper pallet. (I’d avoid habenero / Scotch bonnet!)
Sweat a bit more . . .
2 Qt. Tomato sauce
12 oz Tomato paste
2 cup diced tomato (In the can works. I had fresh Roma.)
2 cup Pace Picante . . . more or less two cup.
Bring to simmer. – bring up heat as we add the beans . . .
4 Qt. Soaked beans – 50/50 Pinto & Black Bean (Soaked 12 hrs. rinsed, drained.)
1 Tbs HEAPED dried California chili
1 Tbs HEAPED dried Arbol chili
3 Tbs REALLY HEAPED cumin
Its’ CHILI – you’re the chef. Take charge of your pepper pallet. (I’d avoid habenero / Scotch bonnet!)
12 ea. Corn Tortilla – minced. (Masa Farina works too.) This thickens the sauce, completes the bean protein.
Should be at about 30 min. so far . . . and about 7 ½ Qts
Stir, stir, combine, stir . . . Should be thick enough to stand a heavy spoon, solids should sit ABOVE the sauce.
Bring to a simmer, cover adjust the heat, and go check what Maggie is up to . . .
Maggie is our favorite child at 3 Cups Coffee House:
Keep heat low simmer to keep from sticking. STIR to bottom to keep from sticking – because it’s THICK and will fry to the bottom of the pot! I use a square ended bamboo spatula (turner/flipper) to scrape the bottom of the pot while stirring. I stir a lot, check and stir, adjust heat.
Adjust, adding water to pot as ingredients cook and expand. (Beer works too!) But it ain’t SOUP! Not too much water! You’ll be happier with the beer in the cook, not in the chili. Beans should sit ON the sauce, not hide under it. Adjust chili peppers while cooking, to taste. I’m probably going to add MORE CUMIN – couple more Tbs . . .
It’s done when the beans are tender, falling apart. I don’t like chewy, granular beans -- looking at 4 hrs. We want them beans tender as a mother’s love! Speaking of mothers and love: I’d add wheat germ and brewer’s yeast, just because.
Beach Walk
Wed. 4-27-11 (Yesterday)
2.5 hr. Nordic pole on the beach, dunes. 6.75 miles.
We loaded up the CamelBak M.U.L.E (I need to figure out what this acronym is about.), and parked at Ft. Stevens Historic Area -- Packed 3 litres water, 1.5 litres protein shake (skim milk, yogurt, wheat germ, banana, blueberry, strawberry, whey protein), compact binoculars, GPS.
Windy, cloudy, borderline raining . . . Used the Marmot Gortex shell w/ vents (very nice!), Stearns storm pants, New Balance boots, hiking socks, long Johns, polar fleece top, knit hat . . . and this was the right amount of clothing.
M.U.L.E. is most excellent on the water delivery! Great bite valve, no leaks, generous flow. MUCH better than the Ful pack -- which never really got used. FIT is better on this pack too, all nice features. Arm movement freedom is excellent. No binding, but I was having problems getting at the Marmot sleeve vents w/ the pack, poles, and gloves . . . Not unreasonable I suppose.
We hang the GPS on the waist belt or stick in a coat pocket.
From Ft. Stevens Historic Area to "Area A" and the "Equestrian Trail" which heads south on the back side of the dunes in the beach grass, to the Peter Iredale, about 1.89 mile straight-line down the beach.
Trail is sandy beach grass, and narrow. This requires some "high sticking" on the Nordic poles -- otherwise they catch in the beach grass. High sticking means more upper body exercise!
Several "bog spots" water marshes which we were able to walk around.
I looked for a connecting trail east to Battery Russel, but didn't see anything obvious. It might be 300 metres bushwhack through the beach grass and shore pine to get to the Battery. Maybe for another day.
Some rolling terrain on the trail and a good workout, 60% HR capacity (110 bpm by estimate of perceived exertion).
We ultimately came to a wide, deep puddle and not able to get around in the wooded thicket -- so back-tracked and up the dune, over the hill to the beach. I wasn't using the GPS to navigate and was surprised to end up just above the hull of the Peter Iredale. (I didn't think I was that far south.) GPS check at the Iredale says 3.49 miles from the Historic Area. 1.89 miles up the beach back to Area A.
Sat and had 2/3 of the protein drink, then head up the beach sand back to Area A -- Jogged over the dune to get the heart rate up a bit. Then chased another walker on the asphalt back to the Historic Area. Much easier on the feet to walk the shoulder of the trail in the grass than on the asphalt.
6.7 miles. Weight is running 216.6 these days, 22% -- 25% fat depending on hydration. (Fat % is lower when hydrated. Weight is lower when dehydrated.)
Raining hard the rest of the day. Came home and SOAKED in the bath, hot and relaxed.
2.5 hr. Nordic pole on the beach, dunes. 6.75 miles.
We loaded up the CamelBak M.U.L.E (I need to figure out what this acronym is about.), and parked at Ft. Stevens Historic Area -- Packed 3 litres water, 1.5 litres protein shake (skim milk, yogurt, wheat germ, banana, blueberry, strawberry, whey protein), compact binoculars, GPS.
Windy, cloudy, borderline raining . . . Used the Marmot Gortex shell w/ vents (very nice!), Stearns storm pants, New Balance boots, hiking socks, long Johns, polar fleece top, knit hat . . . and this was the right amount of clothing.
M.U.L.E. is most excellent on the water delivery! Great bite valve, no leaks, generous flow. MUCH better than the Ful pack -- which never really got used. FIT is better on this pack too, all nice features. Arm movement freedom is excellent. No binding, but I was having problems getting at the Marmot sleeve vents w/ the pack, poles, and gloves . . . Not unreasonable I suppose.
We hang the GPS on the waist belt or stick in a coat pocket.
From Ft. Stevens Historic Area to "Area A" and the "Equestrian Trail" which heads south on the back side of the dunes in the beach grass, to the Peter Iredale, about 1.89 mile straight-line down the beach.
Trail is sandy beach grass, and narrow. This requires some "high sticking" on the Nordic poles -- otherwise they catch in the beach grass. High sticking means more upper body exercise!
Several "bog spots" water marshes which we were able to walk around.
I looked for a connecting trail east to Battery Russel, but didn't see anything obvious. It might be 300 metres bushwhack through the beach grass and shore pine to get to the Battery. Maybe for another day.
Some rolling terrain on the trail and a good workout, 60% HR capacity (110 bpm by estimate of perceived exertion).
We ultimately came to a wide, deep puddle and not able to get around in the wooded thicket -- so back-tracked and up the dune, over the hill to the beach. I wasn't using the GPS to navigate and was surprised to end up just above the hull of the Peter Iredale. (I didn't think I was that far south.) GPS check at the Iredale says 3.49 miles from the Historic Area. 1.89 miles up the beach back to Area A.
Sat and had 2/3 of the protein drink, then head up the beach sand back to Area A -- Jogged over the dune to get the heart rate up a bit. Then chased another walker on the asphalt back to the Historic Area. Much easier on the feet to walk the shoulder of the trail in the grass than on the asphalt.
6.7 miles. Weight is running 216.6 these days, 22% -- 25% fat depending on hydration. (Fat % is lower when hydrated. Weight is lower when dehydrated.)
Raining hard the rest of the day. Came home and SOAKED in the bath, hot and relaxed.
Tuesday, April 26, 2011
CamelBak M.U.L.E
CamelBak M.U.L.E. --
We took the SECOND Ful Cargo back to CostCo. No slot in the bite valve I cut one myself.), kink in the hose from shipping, poor water flow. Sternum strap at lowest position comes just under the Adam's apple. (Poor fit, skimpy on size.)
Stopped at REI in Tualatin and shopped -- Looked at CloudWalker, RidgeRunner, Octane 18, Lobo, Hawg . . . I have day packs, longer haul camping frameless stuff. I want (GoldiLocks here) something bigger than "small" and smaller than "big."
The M.U.L.E. seems just right at 765 cc storage, 100 oz. water capacity. Nice features. Sternum strap adjusts over the STERNUM! Rest of the pack fits nicely w/ ample allowance for adjustment to larger size person -- No skimping on size. Shoulder and waist straps have securing features to stop loose flapping.
Nicely finished, cinch/compression straps, stow pockets, "shed layer" pocket large enough for a bike helmet. Antidote 100 oz. bladder fills/accesses independent of the rest of the pack. No hassle filling. Tube disconnects. Bladder mounts with a tab under the fill opening to stabilize so it doesn't slump down in the bag when empty. Fill opening is large enough to reach in with a hand for cleaning, ice . . . drying ribs in the bladder allow the bag to hang open and drain.
218. 25 lbs today 23% -- this weight late in the day (fasting for blood work w/ the doc). Dr. Atkinson and Dr. Doak were thrilled to see my gains!
Walk across Sky Bridge at OHSU, and then up six flights of stairs -- two more on the other end. Got some "recovery walking" in . . . aerobic up the stairs.
Raining. We want to try out this CamelBak . . .
Monday, April 25, 2011
Walking
30 min. walking, no poles . . . to destination and return. Moderately pushed pace. Some back stiffness. I was not wearing walking shoes.
AM wt. 221, 22%
AM wt. 221, 22%
Spin Bike -- 35 min.
35 min. Spin Bike -- Have been reading Freil and looking at VO2 Max, aerobic capacity.
About 5, 6 min. "warm up" to 100 bpm. Then push to 105 bpm, 110 bpm . . . At about the 8 min. mark, increase resistance and stand -- pedal to 124 bpm (75%). Sustain this zone, taking 90 seconds to reach target and another minute to hold at target.
Reset resistance and recover back to abou 115 bpm (70%),
Then increase resistance, stand and push to 130 bpm (80%) -- rate reaches 132 bpm. Reduce resistance and hold for a couple minutes. Repeat interval maybe three times.
Then reduce resistance more and "warm down" to about 115, 110, 105 (70%, 67% 64%) . . . and stop at 35 min.
Interval work at a decent aerobic threshold. Breaks up the routine on the spin bike.
We've been eating a lot (too much) at the Fultano's salad bar. Not too much "fat" (eggs, pepperoni in binges, but moderate). Lot's of protein, veggies. Weight is up (hard to gauge, will weigh in the AM, but fat is down to 22%.
Raining. I want to ride on the road . . . road bike.
About 5, 6 min. "warm up" to 100 bpm. Then push to 105 bpm, 110 bpm . . . At about the 8 min. mark, increase resistance and stand -- pedal to 124 bpm (75%). Sustain this zone, taking 90 seconds to reach target and another minute to hold at target.
Reset resistance and recover back to abou 115 bpm (70%),
Then increase resistance, stand and push to 130 bpm (80%) -- rate reaches 132 bpm. Reduce resistance and hold for a couple minutes. Repeat interval maybe three times.
Then reduce resistance more and "warm down" to about 115, 110, 105 (70%, 67% 64%) . . . and stop at 35 min.
Interval work at a decent aerobic threshold. Breaks up the routine on the spin bike.
We've been eating a lot (too much) at the Fultano's salad bar. Not too much "fat" (eggs, pepperoni in binges, but moderate). Lot's of protein, veggies. Weight is up (hard to gauge, will weigh in the AM, but fat is down to 22%.
Raining. I want to ride on the road . . . road bike.
Sunday, April 24, 2011
Fitness
First -- We tuned up and prepared the Schwinn road bike for riding. 14 sp. 700 x 25cm tires. 36 spoke wheels. We set up the cycle computer on the bike.
Now it's raining . . . again . . . some more.
Hauled out Friel: Cycling Past 50 and The Cyclist's Training Bible
These provide a good review of exercise interval and RECOVERY. I'm not getting recovery, or else otherwise over-training. (Motivation and weather may be a factor too.)
We've been looking at Max. Heart Rate (MHR):
Not much credibility in the 220 bpm - age = MHR
Least objectionable (std. deviation 6.4 bpm) MHR = 205.8 - (0.685 x age) -- and I get 162.645 bpm.
Tanaka offers a complex non-linear function:
MHR = 163 + (1.16 x age) - (0.018 x age sq.) +/- 2 to 5 bpm. -- and I get 164.638
Upshot of these formulae are that my MHR moves UP from 157 to more like 163 / 165. A window at 164 is useful.
60% = "fat burn" -- 98.4 bpm
(110 bpm = 67%)
70% = "endurance" -- 114.8 bpm
(120 bpm = 73.17%)
(124 bpm = 75.6%)
80% = "anaerobic" -- 131.2 bpm
We've reviewed and found that the recent experience of difficulty in reaching the higher pulse rates is due to fitness gains and not because I can't get "up to speed." My cardio is improving.
VO2 Max -- http://www.brianmac.co.uk/vo2max.htm
VO2 Max = ml. O2 / one min. / per Kg. body weight
Oxygen Uptake, with two theories about function: Presentation and Utilization.
Presentation posits that VO2 Max. relies upon the body's capacity to move (present/transport) O2.
Utilization posits that VO2 Max. relies upon the body's capacity to utilize available O2.
In any case, improved VO2 Max. results in lower heart rate w/ exercise. There are calculators for home testing online:
http://www.brianmac.co.uk/homestep.htm (But this site provides only relative comparison, not numbers.)
-- RECOVERY
I need to do some research on recovery parameters and assessment.
Now it's raining . . . again . . . some more.
Hauled out Friel: Cycling Past 50 and The Cyclist's Training Bible
These provide a good review of exercise interval and RECOVERY. I'm not getting recovery, or else otherwise over-training. (Motivation and weather may be a factor too.)
We've been looking at Max. Heart Rate (MHR):
Not much credibility in the 220 bpm - age = MHR
Least objectionable (std. deviation 6.4 bpm) MHR = 205.8 - (0.685 x age) -- and I get 162.645 bpm.
Tanaka offers a complex non-linear function:
MHR = 163 + (1.16 x age) - (0.018 x age sq.) +/- 2 to 5 bpm. -- and I get 164.638
Upshot of these formulae are that my MHR moves UP from 157 to more like 163 / 165. A window at 164 is useful.
60% = "fat burn" -- 98.4 bpm
(110 bpm = 67%)
70% = "endurance" -- 114.8 bpm
(120 bpm = 73.17%)
(124 bpm = 75.6%)
80% = "anaerobic" -- 131.2 bpm
We've reviewed and found that the recent experience of difficulty in reaching the higher pulse rates is due to fitness gains and not because I can't get "up to speed." My cardio is improving.
VO2 Max -- http://www.brianmac.co.uk/vo2max.htm
VO2 Max = ml. O2 / one min. / per Kg. body weight
Oxygen Uptake, with two theories about function: Presentation and Utilization.
Presentation posits that VO2 Max. relies upon the body's capacity to move (present/transport) O2.
Utilization posits that VO2 Max. relies upon the body's capacity to utilize available O2.
In any case, improved VO2 Max. results in lower heart rate w/ exercise. There are calculators for home testing online:
http://www.brianmac.co.uk/homestep.htm (But this site provides only relative comparison, not numbers.)
-- RECOVERY
I need to do some research on recovery parameters and assessment.
Saturday, April 23, 2011
Peter Iredale -- So. Jetty
8.1 Mile -- Peter Iredale to So. Jetty & return. Nordic poles, mostly on the beach -- tide out, hard sand. Got "lost" in the woods on the North end, coming up on the jetty. Trail petered out, but side tracked back to the dirt road trail and out to the paved entry road.
There's an equestrian trail from Parking A. -- 4 mi. heads south apparently in the dune grass. On Google Earth it looks really tenuous, poorly established -- like so many "trails" in the dunes. Dune grass hampers the swing on the Nordic poles anyway, so walking in the dunes is work.
Ful hydration pack turned out to have a blocked water tube. I returned it. Now I'm looking for a serious (Camelback) rig. We used the water today in the fanny pack (slung over the shoulder), and could have used some food. The feet got hot, tender. It was a stretch . . .
Looking to get the bicycle out . . . The Schwinn w/ the heavier wheels(36 spoke). I need to get a new battery for the cycle computer, hoping I can figure out how to program it, or find a user manual online.
217.6 lb these days 29% fat.
There's an equestrian trail from Parking A. -- 4 mi. heads south apparently in the dune grass. On Google Earth it looks really tenuous, poorly established -- like so many "trails" in the dunes. Dune grass hampers the swing on the Nordic poles anyway, so walking in the dunes is work.
Ful hydration pack turned out to have a blocked water tube. I returned it. Now I'm looking for a serious (Camelback) rig. We used the water today in the fanny pack (slung over the shoulder), and could have used some food. The feet got hot, tender. It was a stretch . . .
Looking to get the bicycle out . . . The Schwinn w/ the heavier wheels(36 spoke). I need to get a new battery for the cycle computer, hoping I can figure out how to program it, or find a user manual online.
217.6 lb these days 29% fat.
Monday, April 18, 2011
Diagnosis --
Now we're running into a bit of diverticulitis. The good news is that the "diabetes" seems not to be an issue in blood/urine work. 219 lbs. and 28%
Let's not let these issues derail an otherwise well directed health regimen.
Let's not let these issues derail an otherwise well directed health regimen.
Saturday, April 16, 2011
Birthday Present! Adjusted Fat % For MALE
My Tanita bathroom scale measures fat percentage and body weight. In order to use this device, it needs to be programed for height, age, gender. Since my B'day is coming up Tuesday, I decided to change the age on this scale -- requiring that I get out the manual and pore over the specifics.
We've discovered that the scale is set up for female, not male. I wouldn't think this would make a lot of difference in the readings -- au contraire!
We've been skirting around 41% body fat for months, seemingly not able to get below 40% except in fleeting instances (I've gotten readings of 36% for a few hours.)
Today I was 42% "female" . . . and then adjusted for male 28%! That's 1/3 -- 0.666.
Spin bike last night: 35 min.
5 or 6 min to get from 83 bpm to 100. Another 5 min to get to 110. Standing w/ high resistance (We can stand/pedal a minute.) runs up to 120 -- 124 bpm. and this drops off as soon as I reduce resistance and sit to pedal. I'm running 115, pushing up to 120+ (standing), then back down to 110 bpm.
Weather forecast should improve next week, dry, sunny. We'll get a real bike out on the road.
95 bpm = 60%
110 bpm = 70%
120 bpm = 76%
125 bpm = 80%
We've discovered that the scale is set up for female, not male. I wouldn't think this would make a lot of difference in the readings -- au contraire!
We've been skirting around 41% body fat for months, seemingly not able to get below 40% except in fleeting instances (I've gotten readings of 36% for a few hours.)
Today I was 42% "female" . . . and then adjusted for male 28%! That's 1/3 -- 0.666.
Spin bike last night: 35 min.
5 or 6 min to get from 83 bpm to 100. Another 5 min to get to 110. Standing w/ high resistance (We can stand/pedal a minute.) runs up to 120 -- 124 bpm. and this drops off as soon as I reduce resistance and sit to pedal. I'm running 115, pushing up to 120+ (standing), then back down to 110 bpm.
Weather forecast should improve next week, dry, sunny. We'll get a real bike out on the road.
95 bpm = 60%
110 bpm = 70%
120 bpm = 76%
125 bpm = 80%
Friday, April 15, 2011
Spin Bike -- 35 min.
35 min. Takes me about 5 min. to get the heart rate from 83 resting to 100 bpm. Then hard work to get to 110 bpm. Standing/pedal I can get to 125, 133 bpm. I expect I'm able to stand/pedal 30 seconds -- very high resistance, like I can't sit and pedal at the resistance setting.
Some speculation that I've over-trained and this recent "rest" period has been recovery.
219 lbs. 41% -- Seems a plateau
Some speculation that I've over-trained and this recent "rest" period has been recovery.
219 lbs. 41% -- Seems a plateau
Tuesday, April 12, 2011
Saturday, April 9, 2011
Thursday Spin Bike --
33 Min. Spin Bike. Difficult to get into the 110 zone. I can crank up resistance and stand pedal -- like climbing -- for about 30 seconds. This gets the rate to about 123 bpm. Then it slides back to 114 or so. We can't decide if it's recovery or fitness that is keeping the heart rate low. Not recovered and not strong enough to raise the rate, or fit enough that it's hard to get to the target rate. We're not sure. I suspect lack of recovery. I'm in a slump right now -- bored, frustrated by the weather.
We need to get back on track.
We need to get back on track.
Tuesday, April 5, 2011
Spin Bike -- Aerobic ???
Yesterday -- Monday, April 3, 2011:
We did 32 min on the spin bike ( 30 min / 2 min. cool down to about 99 bpm.) I set the target window on the heart rate monitor at 110 to 130, with a mid-range objective of sustained 120 bpm. It takes some 5 min. to reach 100 bpm, and another three min. of serious effort to get to 110. I was able to get at 126 bpm, but can't sustain this rate and slip back to about 122 or 120. It's easy to slide under 120.
Today -- Tuesday, April 4, 2011:
32 min. on the spin bike. (30 min. / 2 min. cool down to 99 bpm.) It's taking 5 min. to get 100 bpm. Resting rate of approx. 74 bpm, and a starting rate of approx. 84 bpm. Lots of effort required to reach 110 bpm, and at that rate I waiver back down to 107 bpm. We crank up the resistance and stand/pedal for 30 min to reach 120 bpm, but it slips back to 117 bpm. I was able to reach only about 122 bpm today and then only briefly before slipping back under 120.
We can't decide if this is evidence of better fitness -- and so lower heart rate during effort. Or is this evidence of lack of recovery -- and so inability to reach target heart rate at a specific perceived effort?
I'm feeling fit, looking fit. Weight is at 216 to 218 lbs. 38% to 42%
We're looking for some longer hikes . . . extended walks, and get out of the "rut routine."
Nicer weather would allow some serious bicycle. This photo from March, 2005
We did 32 min on the spin bike ( 30 min / 2 min. cool down to about 99 bpm.) I set the target window on the heart rate monitor at 110 to 130, with a mid-range objective of sustained 120 bpm. It takes some 5 min. to reach 100 bpm, and another three min. of serious effort to get to 110. I was able to get at 126 bpm, but can't sustain this rate and slip back to about 122 or 120. It's easy to slide under 120.
Today -- Tuesday, April 4, 2011:
32 min. on the spin bike. (30 min. / 2 min. cool down to 99 bpm.) It's taking 5 min. to get 100 bpm. Resting rate of approx. 74 bpm, and a starting rate of approx. 84 bpm. Lots of effort required to reach 110 bpm, and at that rate I waiver back down to 107 bpm. We crank up the resistance and stand/pedal for 30 min to reach 120 bpm, but it slips back to 117 bpm. I was able to reach only about 122 bpm today and then only briefly before slipping back under 120.
We can't decide if this is evidence of better fitness -- and so lower heart rate during effort. Or is this evidence of lack of recovery -- and so inability to reach target heart rate at a specific perceived effort?
I'm feeling fit, looking fit. Weight is at 216 to 218 lbs. 38% to 42%
We're looking for some longer hikes . . . extended walks, and get out of the "rut routine."
Nicer weather would allow some serious bicycle. This photo from March, 2005
Sunday, April 3, 2011
Spin Bike last night, 32 min. (30 min and 2 min. cool down). Starting pulse about 85 and took 7 min. to get to 110. Then creep up to 120, push to 128 and come back down to about 122. Cool down to 110.
Walk this morning, Nordic poles. Bridge to Astoria Column, out to Smith Point. 2 hrs. I get to push cardio load up the grades. I expect I get more cardio on the walk than on the bike. Somehow it's less "effort" to increase pulse rate on the grades while walking.
Yesterday I was 216.0 lbs. Diet is on track. We're doing whey protein in skim milk w/ banana, non fat yogurt, blueberries, strawberries. Apples and almonds for snacks. Tuna salads, fish, veggies.
Stomach is flattening and tightening! I'm feeling FIT!
Walk this morning, Nordic poles. Bridge to Astoria Column, out to Smith Point. 2 hrs. I get to push cardio load up the grades. I expect I get more cardio on the walk than on the bike. Somehow it's less "effort" to increase pulse rate on the grades while walking.
Yesterday I was 216.0 lbs. Diet is on track. We're doing whey protein in skim milk w/ banana, non fat yogurt, blueberries, strawberries. Apples and almonds for snacks. Tuna salads, fish, veggies.
Stomach is flattening and tightening! I'm feeling FIT!
Saturday, April 2, 2011
Nobody Reads This Stuff
We were down to 214.6 this morning, or was it 216.4 ??? Then I peed and it went to point zero. It matters to me.
Wednesday, March 30, 2011
30 Min. Spin Bike
30 Min. -- Heart rate about 110 most of the time, up to 120 and 124 for a time. Weather sux and we're all getting very annoyed by it.
Tuesday, March 29, 2011
Heart Rate Training Zones
Heart Rate Training Zones
http://www.brianmac.co.uk/hrm1.htm
Heart rate training zones are calculated by taking into consideration your Maximum Heart Rate (MHR) and your Resting Heart Rate (RHR). Within each training zone, subtle physiological effects take place to enhance your fitness.
The Energy Efficient or Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced workouts.
The Aerobic Zone - 70% to 80%
Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.
The Anaerobic Zone - 80% to 90%
Training in this zone will develop your lactic acid system. In this zone, your individual anaerobic threshold (AT) is found - sometimes referred to the point of deflection (POD). During these heart rates, the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen is lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This is your anaerobic threshold (AT). Through the correct training, it is possible to delay the AT by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the AT higher.
The Red Line Zone 90% to 100%
Training in this zone will only be possible for short periods. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.
Heart rate variations for a given intensity
A reduction in heart rate for a given intensity is usually due to an improvement in fitness but a number of other factors might explain why heart rates can vary for a given intensity:
* Dehydration can increase the heart rate by up to 7.5%
* Heat and humidity can increase the heart rate by 10 beats/minute
* Altitude can increase the heart rate by 10 to 20%, even when acclimatised
* Biological variation can mean the heart rate varies from day to day by 2 to 4 beats/minute
Resting Heart Rate
To determine your resting heart rate (RHR) is very easy. Find somewhere nice and quiet, lie down and relax. Position a watch or clock where you can clearly see it whilst lying down. After 20 minutes determine your resting pulse rate (beats/min). Use this value as your RHR.
If you have a heart rate monitor then put it on before you lie down. After the 20 minutes check the recordings and identify the lowest value achieved. Use this value as your RHR.
The heart is a muscle so with regular exercise it will become larger and become more efficient as a pump. As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis (e.g. Monthly).
Calculation of a zone value
The calculation of a zone value, X%, is performed in the following way:
* Subtract your RHR from your MHR giving us your working heart rate (WHR)
* Calculate the required X% on the WHR giving us "Z"
* Add "Z" and your RHR together to give us the final value
Example: The athlete's MHR is 180 and their RHR is 60 - determine the 70% value
* MHR - RHR = 180 - 60 = 120
* 70% of 120 = 84
* 84 + RHR = 84 + 60 = 144 bpm
Training Zone Heart Rate Calculator
Please remember that any equation used to determine your maximum heart rate (MHR) is only a best guess and not a guarantee of your true MHR value. The use of an equation implies that everyone of the same age has the same MHR! To determine your true MHR you should consider conducting a Stress Test.
The calculator determines your maximum heart rate (MHR) based on the equation: 217 - ( age × 0.85 ) [Miller et al (1993)].
If you know your true MHR then adjust your "Age" so that the correct value appears in the "Max Heart Rate" window.
----------------------------------------------
Spin bike -- 30 min. We got up to 124 bpm, but mostly between 110 and 120 bpm.
This calculation (above) seems very high for 70% rates -- 142 bpm.
Faster, seemingly more useful/accurate calc. would be MHR = 220 - age = 157
157 MHR X .70 = 110 more or less (109.9)
Wet, cold weather is making motivation difficult. We're just not in the mood to get out in the continual rain and make an effort. In other news, I can see my belt buckle these days.
http://www.brianmac.co.uk/hrm1.htm
Heart rate training zones are calculated by taking into consideration your Maximum Heart Rate (MHR) and your Resting Heart Rate (RHR). Within each training zone, subtle physiological effects take place to enhance your fitness.
The Energy Efficient or Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced workouts.
The Aerobic Zone - 70% to 80%
Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.
The Anaerobic Zone - 80% to 90%
Training in this zone will develop your lactic acid system. In this zone, your individual anaerobic threshold (AT) is found - sometimes referred to the point of deflection (POD). During these heart rates, the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen is lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This is your anaerobic threshold (AT). Through the correct training, it is possible to delay the AT by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the AT higher.
The Red Line Zone 90% to 100%
Training in this zone will only be possible for short periods. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.
Heart rate variations for a given intensity
A reduction in heart rate for a given intensity is usually due to an improvement in fitness but a number of other factors might explain why heart rates can vary for a given intensity:
* Dehydration can increase the heart rate by up to 7.5%
* Heat and humidity can increase the heart rate by 10 beats/minute
* Altitude can increase the heart rate by 10 to 20%, even when acclimatised
* Biological variation can mean the heart rate varies from day to day by 2 to 4 beats/minute
Resting Heart Rate
To determine your resting heart rate (RHR) is very easy. Find somewhere nice and quiet, lie down and relax. Position a watch or clock where you can clearly see it whilst lying down. After 20 minutes determine your resting pulse rate (beats/min). Use this value as your RHR.
If you have a heart rate monitor then put it on before you lie down. After the 20 minutes check the recordings and identify the lowest value achieved. Use this value as your RHR.
The heart is a muscle so with regular exercise it will become larger and become more efficient as a pump. As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis (e.g. Monthly).
Calculation of a zone value
The calculation of a zone value, X%, is performed in the following way:
* Subtract your RHR from your MHR giving us your working heart rate (WHR)
* Calculate the required X% on the WHR giving us "Z"
* Add "Z" and your RHR together to give us the final value
Example: The athlete's MHR is 180 and their RHR is 60 - determine the 70% value
* MHR - RHR = 180 - 60 = 120
* 70% of 120 = 84
* 84 + RHR = 84 + 60 = 144 bpm
Training Zone Heart Rate Calculator
Please remember that any equation used to determine your maximum heart rate (MHR) is only a best guess and not a guarantee of your true MHR value. The use of an equation implies that everyone of the same age has the same MHR! To determine your true MHR you should consider conducting a Stress Test.
The calculator determines your maximum heart rate (MHR) based on the equation: 217 - ( age × 0.85 ) [Miller et al (1993)].
If you know your true MHR then adjust your "Age" so that the correct value appears in the "Max Heart Rate" window.
----------------------------------------------
Spin bike -- 30 min. We got up to 124 bpm, but mostly between 110 and 120 bpm.
This calculation (above) seems very high for 70% rates -- 142 bpm.
Faster, seemingly more useful/accurate calc. would be MHR = 220 - age = 157
157 MHR X .70 = 110 more or less (109.9)
Wet, cold weather is making motivation difficult. We're just not in the mood to get out in the continual rain and make an effort. In other news, I can see my belt buckle these days.
Thursday, March 24, 2011
Mixed --
Did a short 20 min. walk around the marina / boat landing in Warrenton. 30 min. on the spin bike: 120 / 130 / 140 bpm on this, and then recovery back to about 119 bpm.
120 = 75%
130 = 81%
140 = 87%
We're becoming aware that walking is fitness specific, and that other exercise uses other, less fit muscle groups.
120 = 75%
130 = 81%
140 = 87%
We're becoming aware that walking is fitness specific, and that other exercise uses other, less fit muscle groups.
Monday, March 21, 2011
Long Route
Astoria-Megler Bridge to Astoria Column, Smith Point, return. 6.75 mi. 2 hrs. We're working on losing about 2.5 lbs. 222.5 more or less.
Friday, March 18, 2011
Long Route
3 Cups to Ast. Column, Smith Pt. Alameda back to start. 7.7 miles. We're speculating that every other day provides nice recovery, and affords a longer walk. We did about 24 miles this week!
221.8 lbs this morning, 38%
We're thinking about Seaside to Ecola and return on Monday -- the promised "long walk" that I proposed back on Jan. 24:
http://allisonwunderlandblog.blogspot.com/2011/01/objective-march-21-2011spring-hike.html
We're checking Google Earth and the Garmin. According to Google Earth, it's about 5.5 mile one-way. That seems about right. We have the option to turn back at any time along the trail.
Weather is improving! Monday could be a good day for this.
221.8 lbs this morning, 38%
We're thinking about Seaside to Ecola and return on Monday -- the promised "long walk" that I proposed back on Jan. 24:
http://allisonwunderlandblog.blogspot.com/2011/01/objective-march-21-2011spring-hike.html
We're checking Google Earth and the Garmin. According to Google Earth, it's about 5.5 mile one-way. That seems about right. We have the option to turn back at any time along the trail.
Weather is improving! Monday could be a good day for this.
Wednesday, March 16, 2011
6.75 Mi.
Walking, 3 Cups to the Column, to Smith Pt. -- 6.75 mi. We were 221.6 lbs this morning 39%. I'm thinking get the non-fat milk from CostCo for the smoothies. Seems like a good mix w/ the whey protein, yogurt, fruit. It'd be nice to get under 220 lbs.
Monday, March 14, 2011
Up The Hill -- Day 3
We felt good once we got underway. I'm finding the Nordic poles seem to tone up the abdominals. We purchased some whey protein from CostCo. It's the by-product of cheese production, and studies suggest is useful in muscle development, repair and prevention of cardio issues.
http://en.wikipedia.org/wiki/Whey_protein
http://en.wikipedia.org/wiki/Whey_protein
Sunday, March 13, 2011
Up The Hill
More or less up the hill. About an hour, and went to US Bank, ATM then up 8th, to Franklin, up to Irving and the "regular route." We need to sustain this routine.
Saturday, March 12, 2011
Back At It
Two week "derailment" -- Up The Hill, about an hour. It felt good to get back on track. 222.2 lbs. Somehow I feel the numbers are auspicious.
It's interesting how the yard work affects muscles differently than walking. I need to get a more varied routine. But for now I just need to focus on a regular routine. "Up The Hill" is the right distance, intensity, four or five times a week.
It's interesting how the yard work affects muscles differently than walking. I need to get a more varied routine. But for now I just need to focus on a regular routine. "Up The Hill" is the right distance, intensity, four or five times a week.
Friday, March 11, 2011
Bamboo Planting
Bamboo planting. The ground was easy to dig, but it still has me stiff and feeling like I got "worked out" . . . Maybe an hour, more or less.
I need to get back on a regular routine. Ohhh, yeah . . . and lunch at Fultano's yesterday. I think maybe I put on 3 lbs.
I need to get back on a regular routine. Ohhh, yeah . . . and lunch at Fultano's yesterday. I think maybe I put on 3 lbs.
Thursday, March 10, 2011
Bicycle -- In A Storm
Maybe 30 min. on the cruiser, from the house to Clatsop Power Equip. to pick up the tractor.
Monday, March 7, 2011
Don't Get Derailed
We got up to frost, and planned to do some bamboo planting. The tractor needs a recharge on the battery. Won't start reliably. And so, drove it into the shop, and thought about walking . . . thought about walking. It's cold out, and I'm feeling marginal. Exercise would probably help.
Sunday, March 6, 2011
And Then There's Yard Work
We don't know how long we spent. We just know we're tired and got worked out.
Back about 2005 we planted some bamboo in the corner of the retaining wall, next to the yard light and the electric meter. Even though it's a "clumper" (Bamboo is either a clumper or a runner.) it was beginning to clump around the light post, choke out the access to the water shut-off for the barn, and generally take over the corner.
An assessment of the planting suggested that the retaining wall needs to be removed, and the bamboo pulled out with the John Deere. The blocks in the wall are 25 lbs. each. I moved about 16 of them.
Wrapping the chain around the bamboo is hard work. It requires pulling it tight so that the chain won't slip when put under tension. Then there's picking up the pulled clumps and stacking them against the fence for transplant. We're moving them down along the lower driveway. There's a good spot for them along the fence. I may move a couple clumps into the existing flower beds. We'll see.
Replace the blocks in the retaining wall . . . That's "applied weight work."
The John Deere is acting up. Battery issues. It starts, dies, won't start. I used the truck for most of the pulling. Then managed to get the tractor back in the barn.
This morning I worked on the tractor, got it running more or less. The battery needs a long run to get it charged up. We changed the oil. I need to get at the fuel filter.
Back about 2005 we planted some bamboo in the corner of the retaining wall, next to the yard light and the electric meter. Even though it's a "clumper" (Bamboo is either a clumper or a runner.) it was beginning to clump around the light post, choke out the access to the water shut-off for the barn, and generally take over the corner.
An assessment of the planting suggested that the retaining wall needs to be removed, and the bamboo pulled out with the John Deere. The blocks in the wall are 25 lbs. each. I moved about 16 of them.
Wrapping the chain around the bamboo is hard work. It requires pulling it tight so that the chain won't slip when put under tension. Then there's picking up the pulled clumps and stacking them against the fence for transplant. We're moving them down along the lower driveway. There's a good spot for them along the fence. I may move a couple clumps into the existing flower beds. We'll see.
Replace the blocks in the retaining wall . . . That's "applied weight work."
The John Deere is acting up. Battery issues. It starts, dies, won't start. I used the truck for most of the pulling. Then managed to get the tractor back in the barn.
This morning I worked on the tractor, got it running more or less. The battery needs a long run to get it charged up. We changed the oil. I need to get at the fuel filter.
Friday, March 4, 2011
"Don't Fall Off The Wagon!"
Friday, and I've not walked since Saturday. Last week's miles were maybe excessive. I'm feeling over-worked, over-whelmed. It's like I've been manic w/ gains and now the chickens have come home to roost. Energy reserves are finite, and I've tapped them well and deep.
Diet is still on track. Weight is down. There was a day in there where I was logging 221.x --
We're not feeling too guilty. I'm feeling a head of steam building too. When I get motivated to walk, I'll get back at it. Recovery is constructive, healthful, positive -- necessary.
Diet is still on track. Weight is down. There was a day in there where I was logging 221.x --
We're not feeling too guilty. I'm feeling a head of steam building too. When I get motivated to walk, I'll get back at it. Recovery is constructive, healthful, positive -- necessary.
Saturday, February 26, 2011
28.75 Weekly Total Miles --
Sunday -- 5.25 mi. (rounded off)
Monday -- 6.75 mi.
Tuesday -- 6.75 mi.
Wednesday -- rest
Thursday -- rest (cold/nasty weather)
Friday -- 3.25 mi.
Saturday -- 6.75 mi.
-----------------------------
28.75 mi.
Record cold temps Sat. AM (22F). It warmed to maybe 30F, and we're expecting precipitation starting as snow and moving to rain. More rain this coming week -- rain, rain, rain . . . Damn! Damn! Damn!
We're just waiting/hoping for warm/dry -- so we can ride the new Harley!
The scale said 221.8 lbs . . . and I didn't believe it so I reweighed and it was more like 222.8 lbs. I think maybe the scale gets cold and that affects the reading. 41% on fat. What's that all about?
222 lbs!
Monday -- 6.75 mi.
Tuesday -- 6.75 mi.
Wednesday -- rest
Thursday -- rest (cold/nasty weather)
Friday -- 3.25 mi.
Saturday -- 6.75 mi.
-----------------------------
28.75 mi.
Record cold temps Sat. AM (22F). It warmed to maybe 30F, and we're expecting precipitation starting as snow and moving to rain. More rain this coming week -- rain, rain, rain . . . Damn! Damn! Damn!
We're just waiting/hoping for warm/dry -- so we can ride the new Harley!
The scale said 221.8 lbs . . . and I didn't believe it so I reweighed and it was more like 222.8 lbs. I think maybe the scale gets cold and that affects the reading. 41% on fat. What's that all about?
222 lbs!
Friday, February 25, 2011
Up The Hill
An hour, Nordic pole walking "Up The Hill." It's about 3.14 mi. I think -- about 23 miles for the week so far. We're pushing a new weekly mileage record! I was 226 lb. this morning, 41%. But there was a time when I couldn't break 230. This 225 mark will fall too!
Wednesday, February 23, 2011
Most Excellent Fitness Link
http://www.bluepoof.com/fitness/
Motorcycling and fitness. She gets into some weight work - And it's not just for motorcycles. Some good animation of routines, excellent linked descriptions/techniques.
The things you can access online! Indeed!
Motorcycling and fitness. She gets into some weight work - And it's not just for motorcycles. Some good animation of routines, excellent linked descriptions/techniques.
The things you can access online! Indeed!
Tuesday, February 22, 2011
3 Cups To Astoria Column To Smith Pt.
6.75 mi. more or less. 2 hr. Today I opted for Lexington Ave. rather than Kensington Ave. It's about the same distance, maybe less of a climb, but more ups/downs. It's a toss up, one for the other. (I'm getting familiar with the streets and can work in some variation.)
I was 225.6 this morning. Motivation is beginning to mediate the snacking in the evening. (Helps to have something to watch on TV.) Peanut butter is full of fat! Even the Adam's! I had an inkling, but the label is worse than what I suspected.
We're thinking CostCo bagels are not a good idea. Their multi-grain bread is a better option. We need to get back to the veggies and fish -- get away from the breads and humus.
We're speculating about a 50 mile walking week . . .
I was 225.6 this morning. Motivation is beginning to mediate the snacking in the evening. (Helps to have something to watch on TV.) Peanut butter is full of fat! Even the Adam's! I had an inkling, but the label is worse than what I suspected.
We're thinking CostCo bagels are not a good idea. Their multi-grain bread is a better option. We need to get back to the veggies and fish -- get away from the breads and humus.
We're speculating about a 50 mile walking week . . .
Monday, February 21, 2011
3 Cups To Astoria Column To Smith Pt.
2 hrs. Nordic pole walking about 6.75 mi. according to Google Earth. Same walk as yesterday only extended east to complete the "Up The Hill" loop for more miles.
From the bridge in the distance, to where this photo is taken, along the ridge out in front here, and back to the bridge.
We took the heart rate monitor (HRM) -- 120 / 122 bpm on the flats (75%)
BPM
120 = 75.9%
122 = 77.2%
125 = 79%
130 = 82%
135 = 85%
140 = 88%
145 = 91%
150 = 94%
155 = 98%
Two numbers to work with are 120 / 135. 75% and 85%. Those are targets; everything else is statistical impedimenta.
We got 155 bpm briefly on the climb up the hill to the column. Recovered to about 135 bpm at the column parking, and moved to 125 bpm down the hill. I can gauge this effort w/o a monitor.
135 / 85% is easy to attain on most inclines.
We're working on 30 mi. this week. We have about 11.85 mi. and it's only Monday.
BooooooooooYa!
Allison's other Blog: Paradise Harley Daze -- http://paradiseharleydaze.blogspot.com/
From the bridge in the distance, to where this photo is taken, along the ridge out in front here, and back to the bridge.
We took the heart rate monitor (HRM) -- 120 / 122 bpm on the flats (75%)
BPM
120 = 75.9%
122 = 77.2%
125 = 79%
130 = 82%
135 = 85%
140 = 88%
145 = 91%
150 = 94%
155 = 98%
Two numbers to work with are 120 / 135. 75% and 85%. Those are targets; everything else is statistical impedimenta.
We got 155 bpm briefly on the climb up the hill to the column. Recovered to about 135 bpm at the column parking, and moved to 125 bpm down the hill. I can gauge this effort w/o a monitor.
135 / 85% is easy to attain on most inclines.
We're working on 30 mi. this week. We have about 11.85 mi. and it's only Monday.
BooooooooooYa!
Allison's other Blog: Paradise Harley Daze -- http://paradiseharleydaze.blogspot.com/
Sunday, February 20, 2011
3 Cups To Astoria Column
About 5.25 Mi. 3 Cups to Astoria Column. 90 min. A good walk, not boring and about the right distance these days.
Thursday, February 17, 2011
Once More Up The Hill
3.1 miles, about an hour, Nordic poles "Up The Hill." Some back stiffness and rt. great toe pain, but it eased once warmed up. I expect the back stiffness is from washing "My Baby" . . . (Harley D.)
Lately we've been eating bagels and humus, scones at 3 Cups. This because there's been some variation in routine. We're getting back on track, veggies, fruit, fish, nuts.
"Up The Hill" is a good routine, readily accessible, nice variation of incline, aerobic work, and long warm-down descent with a longer flat walk back to the start. It's a good view, and inspiring to get to the top of the hill and look out toward the ocean.
Nasty weather -- snow, hail, T-Storms, rain, cold, wet. That's putting a kink in the routine too. Suffices to just head "Up The Hill" and wait for improving weather. Not like this walk doesn't improve fitness. It very much improves fitness. I should run the heart monitor and figure out the aerobic capacity on the climbs. I expect they're in the range of 90%.
Lately we've been eating bagels and humus, scones at 3 Cups. This because there's been some variation in routine. We're getting back on track, veggies, fruit, fish, nuts.
"Up The Hill" is a good routine, readily accessible, nice variation of incline, aerobic work, and long warm-down descent with a longer flat walk back to the start. It's a good view, and inspiring to get to the top of the hill and look out toward the ocean.
Nasty weather -- snow, hail, T-Storms, rain, cold, wet. That's putting a kink in the routine too. Suffices to just head "Up The Hill" and wait for improving weather. Not like this walk doesn't improve fitness. It very much improves fitness. I should run the heart monitor and figure out the aerobic capacity on the climbs. I expect they're in the range of 90%.
Monday, February 14, 2011
Up The Hill!
1 hr. 3 miles -- very windy, stormy. I'm betting sustained at 40 mph, w/ gusts to 60 mph. Now we're getting lightning!
Feeling some muscle fatigue all over, but particularly back of the legs on the climbs. This feels GOOD. Not able to push as fast nor recover as fast as Friday. We will do a rest day tomorrow (Harley ride into PDX).
228.0 lbs. 39%
Feeling some muscle fatigue all over, but particularly back of the legs on the climbs. This feels GOOD. Not able to push as fast nor recover as fast as Friday. We will do a rest day tomorrow (Harley ride into PDX).
228.0 lbs. 39%
Sunday, February 13, 2011
Up The Hill
WEEK 16
Not quite as aggressive as the Friday walk, but still rigorous. The weight work is running once per week. I'd like to work in twice a week, but I'm enjoying the hiking while the weight work is "work."
Up The Hill takes about an hour, 3.1 mi. w/ Nordic poles. I was 226.6 lbs this morning! Elizabeth from 3 Cups was visiting here yesterday. First thing she said to me was, "You've lost a lot of weight!"
Booooooooyah!
Not quite as aggressive as the Friday walk, but still rigorous. The weight work is running once per week. I'd like to work in twice a week, but I'm enjoying the hiking while the weight work is "work."
Up The Hill takes about an hour, 3.1 mi. w/ Nordic poles. I was 226.6 lbs this morning! Elizabeth from 3 Cups was visiting here yesterday. First thing she said to me was, "You've lost a lot of weight!"
Booooooooyah!
Saturday, February 12, 2011
Friday, 2-11-11 Fast Walk
Up The Hill, 3.1 miles according to Earth Google.
Here's the route. 360' elevation gain according to the GPS. We end up above the superstructure on the Astoria Megler Bridge -- starting under it's foundation pilings on the river (about 10' above sea level).
And so, the big deal here was that I am able to push really hard up the [steep] inclines and get rapid recovery at the top of the rise -- able to pick up the pace rather than "catch my breath."
Easier week this one, about 10 miles this week, weights. Wednesday walk on Tillamook Head is arduous workout!
Here's the route. 360' elevation gain according to the GPS. We end up above the superstructure on the Astoria Megler Bridge -- starting under it's foundation pilings on the river (about 10' above sea level).
And so, the big deal here was that I am able to push really hard up the [steep] inclines and get rapid recovery at the top of the rise -- able to pick up the pace rather than "catch my breath."
Easier week this one, about 10 miles this week, weights. Wednesday walk on Tillamook Head is arduous workout!
Wednesday, February 9, 2011
Tillamook Head -- Again/Some More
Tillamook Head -- This time from the Northern, SeaSide trail head.
According to the trail signs, the "Hiker Camp" is 4 miles. This seems about right. The GPS is saying about 3.5 miles. We'll check Google Earth w/ their "path" function and look at the GPS track
Trail was "boggy" in spots, fairly nice and well maintained in most places. In most places the trail is gorgeous! But some of the bog was long/wide slogs through soupy goop. Some of the bogs allow side tracks.
Mid Point on the trail -- I way-pointed it and here's a photo -- there's a tree down, 20 foot root ball, and getting past requires climbing UP and across several fallen trees. At one point passage requires standing on wet, slippery, downed logs, well off the ground (8 ft), straddle over limbs, and some exposure to falling between the downed trees. I wouldn't call it "dangerous," but it's not appropriate for small children (10 yr old would be fine), or the timid. It's WET, and muddy in this pitch.
The trail can get slippery! I slipped on the "plank traverse" a couple times -- wet boards. I slipped three times on muddy roots, slick clay surface. Falls, skinned a knee, fell pretty hard.
The hike in to the camp at the south end (Radar Road) went quickly. It seemed shorter than I expected. Also, the climb out of Seaside to the crest seemed less arduous -- although muddy, and boggy.
Here is the trail on Earth Google, looking south. Yellow trail is hike from Seaside to Hiker Camp. Red trail is Radar Road (trail) from Hiker Camp to Indian Beach. 3.14 miles from Seaside to Hiker camp according to GPS tracking. Radar Road is posted as 1.5 miles, but that could be "Clatsop Loop" which is longer:
Interestingly, coming back, the descent down to Seaside seemed long, muddy, endless. I was getting tired, and wanted mostly to get off the trail. The trail seems endless when tired.
I have a 1.5 quart Platypus hydration system. The 7 some mile hike and lunch used all my water. Warm, clear day. There is no water at the Hiker Camp. I think no water at either trail head (Seaside or Indian Beach). There is no trash can at the Hiker Camp -- which strikes me as entirely strange.
I'm less than impressed with the trail signage. No distance marked on the Ecola Loop. The signage and "display maps" at the Hiker Camp can be mis-leading. The continuation of the trail to Seaside is right on the signage location, but not pointed out and easy to miss.
Heading up the hill from Seaside, there are a few "side trails" and sometimes it's possible to get off the main trail. This is caused from day recreation looking at scenery or "exploring."
Like the other Tillamook Head hike last week, the aftermath has me stiff. Not sore, and I'll be fine tomorrow. But stiff, and tired.
According to the trail signs, the "Hiker Camp" is 4 miles. This seems about right. The GPS is saying about 3.5 miles. We'll check Google Earth w/ their "path" function and look at the GPS track
Trail was "boggy" in spots, fairly nice and well maintained in most places. In most places the trail is gorgeous! But some of the bog was long/wide slogs through soupy goop. Some of the bogs allow side tracks.
Mid Point on the trail -- I way-pointed it and here's a photo -- there's a tree down, 20 foot root ball, and getting past requires climbing UP and across several fallen trees. At one point passage requires standing on wet, slippery, downed logs, well off the ground (8 ft), straddle over limbs, and some exposure to falling between the downed trees. I wouldn't call it "dangerous," but it's not appropriate for small children (10 yr old would be fine), or the timid. It's WET, and muddy in this pitch.
The trail can get slippery! I slipped on the "plank traverse" a couple times -- wet boards. I slipped three times on muddy roots, slick clay surface. Falls, skinned a knee, fell pretty hard.
The hike in to the camp at the south end (Radar Road) went quickly. It seemed shorter than I expected. Also, the climb out of Seaside to the crest seemed less arduous -- although muddy, and boggy.
Here is the trail on Earth Google, looking south. Yellow trail is hike from Seaside to Hiker Camp. Red trail is Radar Road (trail) from Hiker Camp to Indian Beach. 3.14 miles from Seaside to Hiker camp according to GPS tracking. Radar Road is posted as 1.5 miles, but that could be "Clatsop Loop" which is longer:
Interestingly, coming back, the descent down to Seaside seemed long, muddy, endless. I was getting tired, and wanted mostly to get off the trail. The trail seems endless when tired.
I have a 1.5 quart Platypus hydration system. The 7 some mile hike and lunch used all my water. Warm, clear day. There is no water at the Hiker Camp. I think no water at either trail head (Seaside or Indian Beach). There is no trash can at the Hiker Camp -- which strikes me as entirely strange.
I'm less than impressed with the trail signage. No distance marked on the Ecola Loop. The signage and "display maps" at the Hiker Camp can be mis-leading. The continuation of the trail to Seaside is right on the signage location, but not pointed out and easy to miss.
Heading up the hill from Seaside, there are a few "side trails" and sometimes it's possible to get off the main trail. This is caused from day recreation looking at scenery or "exploring."
Like the other Tillamook Head hike last week, the aftermath has me stiff. Not sore, and I'll be fine tomorrow. But stiff, and tired.
Monday, February 7, 2011
Weight Work, Strength Gains
Raining and so weight work -- 2 hrs, 15 min.
We're going to summarize here:
I'm looking to ad more ABS work -- uppers, lowers, obliques. This is the weak link in the system.
I'm able to do more reps generally, 3 sets of each w/ 2 sets of "Swing Through" for warming up. I usually do just one set. Swing through w/ 35 lb. barbell is heavy duty. I extend back over head like a triceps curl.
I added s Seated Lat. Raise -- moved the bells down from 25 lbs to 10 lbs. -- which is about right for 4 or 5 reps, 3 sets. Shoulders are crunching, but this seems a good remedy for the shoulder girdle -- Dr. Judy, MD agrees.
Biceps at the end, 3 sets 65 lbs, 6 - 4 - 3 reps, because it needs to get done. I have no aspirations for large biceps.
We're going to summarize here:
I'm looking to ad more ABS work -- uppers, lowers, obliques. This is the weak link in the system.
I'm able to do more reps generally, 3 sets of each w/ 2 sets of "Swing Through" for warming up. I usually do just one set. Swing through w/ 35 lb. barbell is heavy duty. I extend back over head like a triceps curl.
I added s Seated Lat. Raise -- moved the bells down from 25 lbs to 10 lbs. -- which is about right for 4 or 5 reps, 3 sets. Shoulders are crunching, but this seems a good remedy for the shoulder girdle -- Dr. Judy, MD agrees.
Biceps at the end, 3 sets 65 lbs, 6 - 4 - 3 reps, because it needs to get done. I have no aspirations for large biceps.
Sunday, February 6, 2011
GeoCaching.com
We're on GeoCaching.com -- AllisonWunderland
Falcon Cape -- Oswald West State Park
23 miles this week!
Falcon Cape -- Oswald West State Park
23 miles this week!
Gearing Up
WEEK 15
Garmin Oregon 450t GPS --
We're learning . . . There's a learning curve on this GPS and the "Base Camp" map files for the computer.
Because the unit shows a map, there's less need to "waypoint mark" items. We can see most of them on the map. (Beach access to parking areas is an obvious waypoint that needs marking. End points on a trek, or specific features not listed on maps.)
So I cleared most of the waypoints.
Also, I have two map files on the computer, and one map file on the GPS. So when I open data in the second map on the computer, it reads an "error" from the GPS because the GPS doesn't have the file. (So pay attention to which map is being shown!)
Once I figure out ODO miles on a track, I can clear the track. The map shows routes, and the track is redundant -- a "special event" application.
GEAR --
I went "fingerless" in my gloves for the Nordic poles. I have a nice set of pigskin, black unlined gloves that are perfect for the poles (and weight work in the "gym"), but the fingers make it difficult to get GPS out of pockets, enter data on the touch screen. So I cut them fingerless -- mid-point between middle and end knuckle, nice and long.
I hesitated to cut them, because they're nice gloves. But then found a second IDENTICAL pair in the shelf in the garage! Besides which, I have probably 200 pair of gloves and mittens, am in the process of consolidating them rather than having them float all over the house in different boxes.
"Musette Bag" -- The fanny pack works for this one, although it slings under the arm. We're working on a second strap or some option to secure its position. REI day-pack is best for the longer, more remote hikes -- where I might get into a "stranded pinch" and need the "10 Essentials."
Socks -- We have new "athletic/work" socks, 100% cotton. But we've discovered that for the long, long walks a poly-pro liner and Smart Wool sock works best. I re-discovered 6 pair of poly-pro in the Nordic ski gear I had stashed away. (Like shopping w/o spending any $$$ !!!)
Footwear -- We've rediscovered our shoe collection: The New Balance walking shoes are great for short jaunts, dry days, paved. Then the New Balance boots for trails. I found some mid stiff sole Vasque hiking boots. I've used these for around Hood Timberline Trail and on the Deschutes. Then I have LaCrosse waterproof "Rock Boots" -- heavy, stiff sole for mountaineering. They're stiff and heavy, for tough terrain. Finally, some Coleman "oxfords" which are lug sole and waterproof.
Pants -- We're sorting out the nylon walking pants. Some are waterproof, some lined, some light, one pair for mountaineering in the snow. Pockets are nice, but on the other hand -- pockets full of "stuff" interfere with walking.
Top Shells -- I have a couple "storm jackets" Nylon / Gortex. One an expensive Marmot for Nordic skiing. The other a "GI Joes" brand w/ pockets, vents, zips, and lined, bright yellow. Nylon Anoraks w/ various pocket options.
I'm not going to list the "10 Essentials" here. You can find it on Google.
Interesting development here: October I was having back pain and problems walking for 20 min. Now we're gearing up for major hikes. I'm looking at the 10 - 12 mile stuff, and am thinking seriously about Timberline Trail on Hood (40 mi.) on a three or four day venture this summer.
Boooooooooyah!
Tillamook Head Trail --
Garmin Oregon 450t GPS --
We're learning . . . There's a learning curve on this GPS and the "Base Camp" map files for the computer.
Because the unit shows a map, there's less need to "waypoint mark" items. We can see most of them on the map. (Beach access to parking areas is an obvious waypoint that needs marking. End points on a trek, or specific features not listed on maps.)
So I cleared most of the waypoints.
Also, I have two map files on the computer, and one map file on the GPS. So when I open data in the second map on the computer, it reads an "error" from the GPS because the GPS doesn't have the file. (So pay attention to which map is being shown!)
Once I figure out ODO miles on a track, I can clear the track. The map shows routes, and the track is redundant -- a "special event" application.
GEAR --
I went "fingerless" in my gloves for the Nordic poles. I have a nice set of pigskin, black unlined gloves that are perfect for the poles (and weight work in the "gym"), but the fingers make it difficult to get GPS out of pockets, enter data on the touch screen. So I cut them fingerless -- mid-point between middle and end knuckle, nice and long.
I hesitated to cut them, because they're nice gloves. But then found a second IDENTICAL pair in the shelf in the garage! Besides which, I have probably 200 pair of gloves and mittens, am in the process of consolidating them rather than having them float all over the house in different boxes.
"Musette Bag" -- The fanny pack works for this one, although it slings under the arm. We're working on a second strap or some option to secure its position. REI day-pack is best for the longer, more remote hikes -- where I might get into a "stranded pinch" and need the "10 Essentials."
Socks -- We have new "athletic/work" socks, 100% cotton. But we've discovered that for the long, long walks a poly-pro liner and Smart Wool sock works best. I re-discovered 6 pair of poly-pro in the Nordic ski gear I had stashed away. (Like shopping w/o spending any $$$ !!!)
Footwear -- We've rediscovered our shoe collection: The New Balance walking shoes are great for short jaunts, dry days, paved. Then the New Balance boots for trails. I found some mid stiff sole Vasque hiking boots. I've used these for around Hood Timberline Trail and on the Deschutes. Then I have LaCrosse waterproof "Rock Boots" -- heavy, stiff sole for mountaineering. They're stiff and heavy, for tough terrain. Finally, some Coleman "oxfords" which are lug sole and waterproof.
Pants -- We're sorting out the nylon walking pants. Some are waterproof, some lined, some light, one pair for mountaineering in the snow. Pockets are nice, but on the other hand -- pockets full of "stuff" interfere with walking.
Top Shells -- I have a couple "storm jackets" Nylon / Gortex. One an expensive Marmot for Nordic skiing. The other a "GI Joes" brand w/ pockets, vents, zips, and lined, bright yellow. Nylon Anoraks w/ various pocket options.
I'm not going to list the "10 Essentials" here. You can find it on Google.
Interesting development here: October I was having back pain and problems walking for 20 min. Now we're gearing up for major hikes. I'm looking at the 10 - 12 mile stuff, and am thinking seriously about Timberline Trail on Hood (40 mi.) on a three or four day venture this summer.
Boooooooooyah!
Tillamook Head Trail --
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