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!
Saturday, February 26, 2011
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!
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 --
Saturday, February 5, 2011
So. Jetty -- Peter Iredale
Columbia River South Jetty
To the Wreck Of The Peter Iredale (1906)
According to the ODO on the GPS, 8.14 miles. I think about 3 hrs. but I didn't much keep track. Again, this becomes "recreation" and not "training."
My big fanny pack works perfectly w/ the Platypus. There's room for lunch and some other items. I've discovered it's more comfortable slung over the shoulder as a "musette bag." I'm going to search through my "stuff" at home for a shoulder pad which will keep the bag in place. I don't need to "pack for war" for a day hike -- water and some bananas, maybe a bagel and some humus.
From parking area B, there's a trail/road through the dunes. It takes some searching to accurately locate. I ended up back out on the crest of the dunes. But the road/trail is marked on the map. The sand gets difficult to walk in when the tide is coming in. Soft sand, and it gets wet. There are dune trails, and I should explore them. The trail head for the "dune trail" from the Iredale (Last Wed. hike.) headed into wetlands/puddles. I'm sure there are routes around -- not like you're going to get lost out on the dunes.
8 miles . . . I was a bit stiff getting out of the truck later. But it's not "sore." And I feel great! Best I've felt in probably 7 years! This walking is paying huge dividends!
To the Wreck Of The Peter Iredale (1906)
According to the ODO on the GPS, 8.14 miles. I think about 3 hrs. but I didn't much keep track. Again, this becomes "recreation" and not "training."
My big fanny pack works perfectly w/ the Platypus. There's room for lunch and some other items. I've discovered it's more comfortable slung over the shoulder as a "musette bag." I'm going to search through my "stuff" at home for a shoulder pad which will keep the bag in place. I don't need to "pack for war" for a day hike -- water and some bananas, maybe a bagel and some humus.
From parking area B, there's a trail/road through the dunes. It takes some searching to accurately locate. I ended up back out on the crest of the dunes. But the road/trail is marked on the map. The sand gets difficult to walk in when the tide is coming in. Soft sand, and it gets wet. There are dune trails, and I should explore them. The trail head for the "dune trail" from the Iredale (Last Wed. hike.) headed into wetlands/puddles. I'm sure there are routes around -- not like you're going to get lost out on the dunes.
8 miles . . . I was a bit stiff getting out of the truck later. But it's not "sore." And I feel great! Best I've felt in probably 7 years! This walking is paying huge dividends!
Thursday, February 3, 2011
New Shoes!
Shoes . . . 11 US 4E width because I have a wide foot.
MT461GO New Balance "Walking"
The boots are great, perfect for "terrain" but most of my walking is on paved road. Makes not much sense to run a boot on a paved road. Yesterday on the Ft. Stevens bike paths I was thinking that a walking shoe would be much preferred.
$49.99 at Fred's -- on sale!
"Up The Hill" -- We managed to track it, figure altitude (365 ft), but didn't get the "trip data" reset. It's 3.1 mi. according to Google Earth. I worked in a few short jogs on the flat stretches. (We need to wear appropriate pants, not jeans.) The shoes are a good idea.
Ohhhhhh yeah . . . We're able to push hard up the hills, full blown aerobic -- step-breath-step-breath -- crank up the hill, and good, fast recovery. Able to accelerate at the summit. This a day after a long walk. The long walk yesterday did not leave me stiff like the hike up Tillamook Head on Monday!
Ordered "Spark: The Revolutionary New Science of Exercise and the Brain" John D. Ratey, MD -- Book Depot, free shipping!
Thinking about Saturday hike, Tillamook Head from Seaside end out to ridge which I reached from other end on Monday. Booooooyah! I have not felt this good in a very long time!
MT461GO New Balance "Walking"
The boots are great, perfect for "terrain" but most of my walking is on paved road. Makes not much sense to run a boot on a paved road. Yesterday on the Ft. Stevens bike paths I was thinking that a walking shoe would be much preferred.
$49.99 at Fred's -- on sale!
"Up The Hill" -- We managed to track it, figure altitude (365 ft), but didn't get the "trip data" reset. It's 3.1 mi. according to Google Earth. I worked in a few short jogs on the flat stretches. (We need to wear appropriate pants, not jeans.) The shoes are a good idea.
Ohhhhhh yeah . . . We're able to push hard up the hills, full blown aerobic -- step-breath-step-breath -- crank up the hill, and good, fast recovery. Able to accelerate at the summit. This a day after a long walk. The long walk yesterday did not leave me stiff like the hike up Tillamook Head on Monday!
Ordered "Spark: The Revolutionary New Science of Exercise and the Brain" John D. Ratey, MD -- Book Depot, free shipping!
Thinking about Saturday hike, Tillamook Head from Seaside end out to ridge which I reached from other end on Monday. Booooooyah! I have not felt this good in a very long time!
Wednesday, February 2, 2011
Ft. Stevens
Gorgeous, clear, cold weather (low 40F's)
Three hours, 7.1 mi. on flat, paved bike path.
Fort Stevens to Battery Russell, Coffenbury Lake, Peter Iredale, Parking Lot A, Trestle Bay Trail, back to Ft. Stevens. Moving time 2 hr. 22 min. Moving speed 3.1 mph.
I was 231.0 lbs. and 40% fat this morning!
Three hours, 7.1 mi. on flat, paved bike path.
Fort Stevens to Battery Russell, Coffenbury Lake, Peter Iredale, Parking Lot A, Trestle Bay Trail, back to Ft. Stevens. Moving time 2 hr. 22 min. Moving speed 3.1 mph.
I was 231.0 lbs. and 40% fat this morning!
Found My Platypus!
Platypus hydration system (bag and hose w/ a bite nozzle) -- stashed in my "Burrito Bag" for the stunt kites. I remember now that I was using it out on the beach while kiting.
The "KampKing" bag is too small. It's for a kid (and giving it to my grand-nephew who is 10). But I found a large fanny pack for "day runs" -- when I don't need a full pack, but want water and lunch.
Tomorrow (Wed.) I'm headed out to Ft. Stevens -- 6 miles from Ft. Stevens, through the low marshes to Battery Russell and along the dunes on the beach. Fanny pack, hydration, and lunch/snack. Travel light and fast on this one. It's mostly open "tourist" area. Not out in the woods -- beach walking.
I'm 41% these days on the fat scale. 234.6 lbs. but probably because I ate after the walk -- a fair amount. Fat is down! That's the crucial part! And I'm more fit!
The "KampKing" bag is too small. It's for a kid (and giving it to my grand-nephew who is 10). But I found a large fanny pack for "day runs" -- when I don't need a full pack, but want water and lunch.
Tomorrow (Wed.) I'm headed out to Ft. Stevens -- 6 miles from Ft. Stevens, through the low marshes to Battery Russell and along the dunes on the beach. Fanny pack, hydration, and lunch/snack. Travel light and fast on this one. It's mostly open "tourist" area. Not out in the woods -- beach walking.
I'm 41% these days on the fat scale. 234.6 lbs. but probably because I ate after the walk -- a fair amount. Fat is down! That's the crucial part! And I'm more fit!
Tuesday, February 1, 2011
Tillamook Head!
5 miles, more or less, walking w/ Nordic poles. Probably longer since I took a wrong turn and got headed back on the Tillamook Head Loop when I thought I was headed out to see the lighthouse.
Interesting here . . . This was more "recreation" than "training." I felt like it was "fun" rather than a workout task.
Photo on the ascent from the Tillamook Head camp toward Seaside. This is "Terrible Tilly" lighthouse, now a columbarium for funerary urns.
Tired and stiff after, but flexing out the kinks and feel fine the next day.
For hikers -- This trail from Indian Beach to the Tillamook Head Camp is well paved (compacted gravel), wide enough to drive a truck, cleared, drained, well maintained.
Trail marking at the campsite is less than perfectly clear -- the park display sign "map" is poorly drawn. The western "Loop" trail is boggy footpath, less cleared, narrower, more like a hiking trail
"Loop" trail heads back to Indian beach.
Wide gravel paved trail heads out to the lighthouse view (and radar bunker).
Seaside Trail picks up BEHIND the camp cabins . . . facing the three cabins, the trail is to the right, behind the rightmost cabin, and heads out ill-defined, poorly marked until you get out of the cleared area where hikers have scouted for firewood.
Once on the trail to Seaside, it's clearly a trail
BOGGY! Trail is wet, fairly well maintained, clearly evident, with a lot of "boardwalk" stretches. It's a boggy trail! Even in the summer. Well traveled, well marked. Moderately arduous -- some long climbs, descents, hilly terrain. It has every potential to get stormy, nasty, windy, and very wet.
STAY AWAY FROM THE CLIFF EDGE! THESE ARE OFTEN UNDERCUT, AND UNSTABLE! THERE ARE EXCELLENT VIEWS WITHOUT RISKING YOUR LIFE TO CATCH YOUR LAST GLIMPSE OF THE WILD!
The Nordic poles proved useful in balance and puddle jumping around the boggy sopped areas.
GPS got my waypoints, but there's a learning curve on the "route management" -- I estimated distance from waypoints and the tracking/path ruler on Google Earth.
I packed in REI daypack:
extra polar fleece shirt in waterproof bag
storm coat
leather gloves
Nordic ski light wool hat
heavier polar fleece "goat roper" hat with ear flaps.
extra socks in waterproof bag
first aid -- w/ blister moleskin, tape
compass (GPS can crap out)
lighters in waterproof bag
whistle
camera
GPS -- I should rig this w/ the supplied carabiner so I can access off the pack.
toilet paper
extra ziplock plastic bags
water -- I need to find my Platypus Bag.
I wore New Balance Gortex hiking boot (mid weight), nylon storm pants, polar fleece shirt, long-johns. Started with a coat, but was soon warm enough without. Nordic wool ski cap which is readily adjustable for coverage.
Food:
apple slices, 2 cans sardines, 48 oz smoothie, almonds, 2 bagels.
For the planned March 21, round trip hike I should pare this down to some food and a lighter pack. It's not "wilderness." I'm not going to get lost or stuck. I can find my way out in the dark. (But a light would be smart.) I want to find a lighter bag, maybe the CampKing cheapo I already own? And a Platypus Hydration bag.
Interesting here . . . This was more "recreation" than "training." I felt like it was "fun" rather than a workout task.
Photo on the ascent from the Tillamook Head camp toward Seaside. This is "Terrible Tilly" lighthouse, now a columbarium for funerary urns.
Tired and stiff after, but flexing out the kinks and feel fine the next day.
For hikers -- This trail from Indian Beach to the Tillamook Head Camp is well paved (compacted gravel), wide enough to drive a truck, cleared, drained, well maintained.
Trail marking at the campsite is less than perfectly clear -- the park display sign "map" is poorly drawn. The western "Loop" trail is boggy footpath, less cleared, narrower, more like a hiking trail
"Loop" trail heads back to Indian beach.
Wide gravel paved trail heads out to the lighthouse view (and radar bunker).
Seaside Trail picks up BEHIND the camp cabins . . . facing the three cabins, the trail is to the right, behind the rightmost cabin, and heads out ill-defined, poorly marked until you get out of the cleared area where hikers have scouted for firewood.
Once on the trail to Seaside, it's clearly a trail
BOGGY! Trail is wet, fairly well maintained, clearly evident, with a lot of "boardwalk" stretches. It's a boggy trail! Even in the summer. Well traveled, well marked. Moderately arduous -- some long climbs, descents, hilly terrain. It has every potential to get stormy, nasty, windy, and very wet.
STAY AWAY FROM THE CLIFF EDGE! THESE ARE OFTEN UNDERCUT, AND UNSTABLE! THERE ARE EXCELLENT VIEWS WITHOUT RISKING YOUR LIFE TO CATCH YOUR LAST GLIMPSE OF THE WILD!
The Nordic poles proved useful in balance and puddle jumping around the boggy sopped areas.
GPS got my waypoints, but there's a learning curve on the "route management" -- I estimated distance from waypoints and the tracking/path ruler on Google Earth.
I packed in REI daypack:
extra polar fleece shirt in waterproof bag
storm coat
leather gloves
Nordic ski light wool hat
heavier polar fleece "goat roper" hat with ear flaps.
extra socks in waterproof bag
first aid -- w/ blister moleskin, tape
compass (GPS can crap out)
lighters in waterproof bag
whistle
camera
GPS -- I should rig this w/ the supplied carabiner so I can access off the pack.
toilet paper
extra ziplock plastic bags
water -- I need to find my Platypus Bag.
I wore New Balance Gortex hiking boot (mid weight), nylon storm pants, polar fleece shirt, long-johns. Started with a coat, but was soon warm enough without. Nordic wool ski cap which is readily adjustable for coverage.
Food:
apple slices, 2 cans sardines, 48 oz smoothie, almonds, 2 bagels.
For the planned March 21, round trip hike I should pare this down to some food and a lighter pack. It's not "wilderness." I'm not going to get lost or stuck. I can find my way out in the dark. (But a light would be smart.) I want to find a lighter bag, maybe the CampKing cheapo I already own? And a Platypus Hydration bag.
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