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Fitness After the Trinity Alps

2013-09-09 [Monday]

2013-09-08 [Sunday]

Best bike ever. Again. Dig the new skull cap. Absorbs perspiration and keeps it out of the eyes!

2013-09-07 [Saturday] OFF

2013-09-06 [Friday] OFF

2013-09-05 [Thursday]

Balls to the wall at the gym.

2013-09-04 [Wednesday]

TRX workout in Concord. Stairs for 10 minutes.

coffee, banana

protein shake ( 2 scoops = 48 gr. protein, 220 calories 16 oz. non-fat milk 180 calories, 18 gr. protein)

cheese crackers (need to figure out healthy Wednesday lunch given new schedule)

kale/white bean ravioli, tomato sauce, braised celery, romaine/tomato salad

2013-09-03 [Tuesday]

Workout in Walnut Creek. cable, dumb bell and body weight moves, stairs and rowing

oatmeal, banana, peanut butter, almonds, honey (new oatmeal recipe out of 8 hour diet)

protein shake ( 2 scoops = 48 gr. protein, 220 calories 16 oz. non-fat milk 180 calories, 18 gr. protein)

chinese leftovers, small bowl rice and sweet/sour pork

protein plate at diner: new york steak, hard boiled egg, cottage cheese, steamed spinach, tomato

almonds, red wine

2013-09-02 [Monday]

Workout in Walnut Creek.

oatmeal, banana, peanut butter, almonds, honey (new oatmeal recipe out of 8 hour diet)

protein shake ( 2 scoops = 48 gr. protein, 220 calories 16 oz. non-fat milk 180 calories, 18 gr. protein)

1/4 leftover turkey/havarti sandwich

dinner out, lark creek cafe (anniversary): 1/2 tomato salad,  1/2 caesar salad, new york steak with tomatos and basil, 2 small rolls, butter, glass pinot noir

desert out, flemings (anniversary): 1/2 lava cake, decaf coffee

2013-09-01 [Sunday]

Best bike ride ever up Mt. Diablo. 13 miles round trip.

Leftover oatmeal for brunch.

Chinese food: spring rolls, sizzling rice soup, sweet/sour pork, rice

cheese/crackers, red wine

2013-08-31 [Saturday]


brunch: oatmeal, banana, peanut butter, almonds, honey (new oatmeal recipe out of 8 hour diet)

1/2 pound burger, lettuce, tomato, bun, small potato salad, cole slaw

pita chips, beer

2013-08-30 [Friday]

did a machine workout at the gym today, plus about 25 minutes on the treadmill, alternating walking, jogging and incline walking. increased most of the weights, shoulders and biceps still struggle.

tricky schedule today, both out and about and rehearsal starting about 6pm.

no breakfast (coffee)

non-fat latte at Pete’s Coffee

Protein shake ( ( 2 scoops = 48 gr. protein, 220 calories 16 oz. non-fat milk 180 calories, 18 gr. protein)

Kinder’s ball tip sandwich

sharp cheddar cheese, stoned wheat crackers, beer

2013-08-29 [Thursday]

small bowl Cheerios, non-fat milk, banana

Protein shake ( ( 2 scoops = 48 gr. protein, 220 calories 16 oz. non-fat milk 180 calories, 18 gr. protein)

leftovers: stir fry: olive oil, grilled chicken breast, mushroom, green pepper, celery, onion, squash, garlic, whole grain brown rice

think thin snack bar (20 gr. protein)

roast beef sandwich, potato salad, caprese salad, pita chips

2013-08-28 [Wednesday]

HIITS workout in Concord.

Smaller Cheerios, non-fat milk, banana, coffee

Protein shake ( ( 2 scoops = 48 gr. protein, 220 calories 16 oz. non-fat milk 180 calories, 18 gr. protein)

Colorado Verde Burrito (beans, rice, pork, cheese) may have to take a lunch to DVC

stir fry: olive oil, grilled chicken breast, mushroom, green pepper, celery, onion, squash, garlic, whole grain brown rice, simple romaine and tomato salad

2013-08-27 [Tuesday]

Been through a rough spell. Planned to take Saturday off, what with computer build in progress and my sense of laziness, I skipped the ride on Sunday, then got to the gym on Monday, but forgot my towel and my planned workout. I decided to ride the recumbent bike, and did so, but gave up, using my small sweat towel with which to shower.

Got back to it today, started with 10 minutes of stairs, 25/15/15/25 x 2 on the ab bench. Then did a series of three workouts, 2 sets of each.

I need to start a diet log. I am not losing the weight I want to or making the gains I expect.

Small bowl Cheerios, 1% milk, banana, 2 cups coffee (225 calories ?)

Protein shake ( 2 scoops = 48 gr. protein, 220 calories) 8 oz. milk 120 calories, 10 gr. protein, 8 oz. water

2 sections of zucchini, white bean, tomato frittata (18 gr. protein, 310 calories, one grilled sausage (15 gr. protein, 160 calories)

8oz hamburger with bun, 3 tom slices, lettuce, onions, side pickles, dozen peanuts

2 glasses white wine, handful almonds


2013-08-23 [Friday]

Mt. Diablo ride. Damn if Runkeeper didn’t fail — this was my best ride yet!

So I checked google maps, and it reflects that the distance to the top is 12.9 miles, to the saddle, which is my immediate goal, 8.5 miles, and to my turnaround point today, 6.4 miles, which would be a 12.8 mile ride total.

Just the beginning of the Mt. Diablo ascent...
The beginning of the worst hill on the ride, IMHO....
And this is where I turned back this morning, at about the 6.4 mile mark.

2013-08-22 [Thursday]

New upper body workout on machines, alternating two exercises per muscle area, target is 3o seconds rest only. Warmed up with ten minutes on stairmill and 20/15/15/20 on the ab bench.

2013-08-21 [Wednesday]

Repeated TRX workout from yesterday at Sun Valley gym.

2013-08-20 [Tuesday]

TRX workout. Started with recumbent bike for warm up.

2013-08-19 [Monday]

Stairmill and stability ball exercises, repeat 8/15.

2013-08-18 [Sunday]

Mt. Diablo ride.

2013-08-17 [Saturday]


2013-08-16 [Friday]

Mt. Diablo ride.

2013-08-15 [Thursday]

Stairmill and stability exercises.

2013-08-14 [Wednesday]

A little pressed for time today (needed to attend an appointment with my aunt), so I rode up the mountain and stopped a bit short of my longest ride yet. Still a good aerobic workout.

2013-08-13 [Tuesday]

Did a gym workout that included decline squats (was this coupled with something?), flat squats paired with wall sits (ouch!), back hammer coupled with dumbbell rows, and a press (one arm, then both) coupled with a 20# kettle ball tricep overhead press.

Rode bike down and back, and did about a 2.5 mile dog walk. Runkeeper still giving me fits.

2013-08-12 [Monday]

Gym workout. Included Rowing.

2013-08-11 [Sunday]

32 minutes (8 x 4) on the treadmill and the TRX and stability workout at the gym.

Came home and walked the dog. Runkeeper seemed to screw up the distance this time, since google maps reported that I could have driven or walked a slightly longer route around the same route that I did and it would have only been 2.4 miles. So my pace was about 16.7 minutes per mile, which is better than many dog walks. I was striving to push the walk a bit.

Also weighed in at 188.5 after all of the sweat, water, breakfast and protein shake. Not bad. Looks like my three weeks of underactivity while away at chamber music “camps” has been reversed, thankfully. Still have a ways to go to get to 173.

My frisbee champ.
A nice open field for frisbee tossing with Mt. Diablo as a backdrop.

2013-08-10 [Saturday]

Day of rest today, that is, only dog walking. Damn if Tap didn’t catch a squirrel today. Gotta work on the phone CD card, couldn’t take any photos because the memory card is full.

2013-08-09 [Friday]

Another attack on Mt. Diablo today. Went further than ever, past what I think is the most difficult section on the route to the saddle. Trying to ride a little further (and higher) each day. Although, my heart rate did get up to 164 (my theoretical maximum is 166).

A great Friday assault on Mt. Diablo from the Northgate entrance.
A great Friday assault on Mt. Diablo from the Northgate entrance.
A great Friday assault on Mt. Diablo from the Northgate entrance.
A great Friday assault on Mt. Diablo from the Northgate entrance.
A great Friday assault on Mt. Diablo from the Northgate entrance.

2013-08-08 [Thursday]

Did a completely different workout at the gym. Started with 10 x 2 on the recumbent bike, then did a series of exercises a TRX exercises mixed with some stability exercises.

Getting better on the one leg step-ups and one leg get-ups. Can really feel the muscles engage on the get-ups now.

2013-08-07 [Wednesday]

Well, last week in Sacramento, it was all about music. I got to the gym once and did 8 x 4 on the treadmill — once.

This week, I got back to the gym with a good workout yesterday and another 8 x 4 on the treadmill.

Today, I took another trip up the mountain on the bike, but felt particularly tired and sore. Damn if those twenty-somethings didn’t just bomb right by me.

2013-07-26 [Friday]

Long time since an entry. Was off two weeks at workshops, took great bike ride along Smith River and another around The Bottoms in Arcata. Did the body weight circuit twice in motel/dorm rooms.

Been back to gym this week, with two body workouts, one weight circuit with additional weight but 12×3 reps.

Did the incline 8’s on the treadmill twice and the 8’s on the bike.

Today, rode up the mountain. Tomorrow is a rest day.

Been checking pulse and blood pressure at awakening, mostly to find best aerobic range.

Yesterday: BP: 116/70  Pulse: 73     Today: BP: 117/65  Pulse: 70   Tomorrow: BP: 114/67  Pulse: 71

For maximum heart rate: “A more accurate formula is the one published in 2001 by Tanaka in the Journal of the American College of Cardiology: Multiply your age by 0.7 and subtract that figure from 208. For example, a 40-year-old has a maximum heart rate of 180 (208 – 0.7 x 40).”

208-{60 x 0.7) = 166

Today’s bike ride.

2013-07-13 [Saturday]

A sweet bike ride along the Smith River in far Northern California.

Bicycling along the Smith River after a week at the Humboldt Chamber Music Workshop, 2013.
Bicycling along the Smith River after a week at the Humboldt Chamber Music Workshop, 2013.
Bicycling along the Smith River after a week at the Humboldt Chamber Music Workshop, 2013.

2013-07-01 [Monday]

Drove to gym. Too damn hot to ride bike to gym.

Workout #3 – Barbell Complex [30 pounds]

Three repetitions

  • Mountain Climbers 20
  • Deadlifts 15
  • Upright Row 15
  • Overhead Press 15
  • 360 Squat 15
  • Small Box Step-up 10 each leg
  • Single Leg Get-up 10 each leg
  • Stability Ball Chest Press 15
  • Stability Ball Skull Crushers 12
  • Bicep Curl 15
  • Leg Pull-ins 15
  • Russian Twist (8# Med Ball) 20

2013-06-30 [Sunday]

First day back to riding up Mt. Diablo. Started early.

2013-06-29 [Saturday]


2013-06-28 [Friday]

Bike to gym and return.

Workout #2. Cables.

2013-06-27 [Thursday]


Workout #4 … 25 Pound Plate Workout

  • 360 Squat/Press 12X
  • Lunge w/ Rotation 12X
  • Russian Twist 20X
  • Leg Drop/Crunch 10X
  • Mountain Climbers 20X
  • Plank Slider 10X
  • Single Leg Plate Touch 10X each leg
  • Stationary Lunge w/ Upright Row 10X each leg
  • 360 Deadlift, Row, Bicep Curl 10X
  • Stability Ball Pullovers 12X
  • Stability Ball Chest Press 12X

2013-06-26 [Wednesday]

Bike to gym and return.

Workout #2. Cables. Three sets.

  • Plank 15X
  • Sky Reach Crunches 15X
  • Cable Squat > Row 23# 15X
  • Stability Ball Chest Press 15# dumb bells 15X
  • One Arm Row 20# 15X
  • Lateral/Front Raise 8# 15X
  • Cable Bicep Curl 27# 15X
  • Cable Tricep Extension 27# 15X
  • Core Ball Wall Squat 15# 15X
  • Small Box Step-up 15


2013-06-25 [Tuesday]

Stability workout at the gym today. Workout #3.

  • Mountain Climbers
  • Deadlifts
  • Upright Row
  • Overhead Press
  • 360 degree Squat
  • Small Box Step-up
  • Single Leg Get-up [Medium Box]
  • Stability Ball Chest Press
  • Stability Ball Chest Press
  • Stability Ball Skull Crushers
  • Bicep Curl
  • Leg Pull-ins
  • Medicine Ball Twist

Off to walk dog and to work on priority list.

Trinity Alps Backpacking Trip – June 20-23, 2013

Car camping at Ripstein Campground
Ernie hustles up the trail.
Ted and Angie strike a pose.
It's Alan, Owen and Ernie (L>R) turn for a pose.
Stopping to wait for the slow poke photographer.
A little moment along the way.

Here’s a quick summary of my backpacking trip to the Canyon Creek area of the Trinity Alps, which included camping one night at Lower Canyon Creek Lake, one night at Upper Canyon Creek Lake and a day hike up and down, to and from L Lake, about a 2 mile round trip with 1,000 feet of elevation gain.

Owen, Ernie, Angie and Ted joined me in a caravan to the Market Street Steakhouse in Redding where we had a great dinner on Thursday evening. At about 9:30 pm, we arrived at the Ripstein Campground just a mile from the trailhead parking.

We gathered ourselves together and started hiking at about 8:30 am on Friday morning and made the trek up to the Lower Canyon Creek Lake, where we chose to set up camp. It appeared that many, many folks chose to camp along the creek before getting to this lower lake.

On Saturday morning, we all packed up and headed for Upper Canyon Creek Lake just a scant mile away. From there, we headed up a steep mile (1,000 vertical feet or so) over some boulders and brush to L Lake. Although we had considered camping there, a very quick tour of the small L Lake convinced us that the bug population was so heavy that staying would have been a miserable experience. So we headed back down to the Upper Canyon Creek Lake.

Regretfully, I don’t always feel steady on slippery granite or logs over creeks, so I was thankful for Son’s Ted watchful eye. Luckily the only tumble I took on the trip was into some rather soft, decomposing dirt.

Saturday afternoon was spent leisurely around Upper Creek Lake where we set up camp. The promised storm began to fill the sky and create a haze over the big moon. At about 2:00 am, it started to sprinkle, and I scrambled to put the rain fly over my tent. Luckily, the wind was slight, the fly was stable, and I woke up dry.

We packed out on Sunday morning in the continuing drizzle. Not surprisingly, the longer eight mile hike from Upper Lake took about four hours for the return, while the inbound trek of seven miles to Lower Lake took about six. All-in-all, we covered about 18 miles and 4,000 feet of elevation gain (and subsequent loss) over the three days.

Thanks to my hiking partners for a great trip!


Personal weight at return = 190.3

Pack weight at return = 20.3

Calculated pack weight 22.2 pounds (with food estimate). The above seems reasonable given that some food was eaten and it didn’t include half liter of water. I took 1.9 pounds of clothes layers that I didn’t touch plus the day pack.

With a little more foresight, I could have easily packed at 18 pounds carried.

Things to remember for next trip:

  • Toe and regular blister band aids
  • Medical card, in addition to driver license, cash, credit card
  • Extra underwear
  • Check boots/shoes for insoles
  • Orthotics
  • Powdered milk available at Target

Things I packed and didn’t use:

  • Mid-weight Patagonia long johns tops and bottoms
  • Ultralight pillow
  • Awning pole
  • Five tent stakes
  • Liner gloves
  • Day pack
  • Most first aid
  • Some food
Things to consider for next trip:
  • Tick kit
  • Camp shoes?

Trinity Alps Training

2013-06-25 [Tuesday]

Back to the gym.

2013-06-24 [Monday]

Day off. Dog walk.

2013-06-23 [Sunday]

Hiked out to trailhead from Upper Lake. Eight miles and gave back 2,800 vertical feet.

2013-06-22 [Saturday]

Hiked to Upper Lake and L Lake. Three miles and 1,000 vertical feet.

2013-06-21 [Friday]

Hiked to Lower Canyon Lake. Seven miles and 2,600 vertical feet.

2013-06-20 [Thursday]

No workout, just short dog walk. Left for Trinity Alps.

2013-06-19 [Wednesday]

Took dog on dog walk. Finished preliminary packing for trip (ie, ready to load car). Round trip bike ride to gym and return. Didn’t complete intended workout because I forgot the bicycle lock.


Peggy in ICU today. Rode three bike segments, about 9, 3.5 and 3 I would say. Did new workout at the gym. Ate really late (2pm) and stopped at Daphne’s for a couple of to-go plates. Had vegetable DeLite pizza and beer for dinner. Diet is drifting. Must be careful.


Today, took a milder hike, because of timing. Had to get going.


The fact that I had a long meeting for CMNC rather screwed up my day. I got up early and took the dog for a good walk, then from 9:00-3:00 and beyond. I ate the coffee cake and pasta/chicken/fruit/nuts salad that Becky prepared. Got myself to the gym, but frustrated that it was too hot late in the day to ride to the gym. Did the workout. Went out for Mexican food. Chips, salsa, pork carnitas with beans, rice, flour tortilla, another salsa. I needed that dietary break. So skipped on bike workout.


After the Friday rest day, I can tell it is going to be hard to get going. Damn it, I feel lazy. What to do. What to do.

So got my butt in gear and loaded up to do a hike today. Decided on the loop to the Black Point Summit.

Annoyed that I left my new camera and my hiking poles at home. Made do with my phone as a camera, and the shots came out decently.

As promised by the park volunteer, this trail was famous for sharing ticks, and sure enough I brought one home in my calf. Thankfully, Susan skillfully removed it with a credit card and tweezers.

Came home and weighed in at 190.3. Lots of water weight lost, of course.

Diet was all screwed up. Ate some strawberries before heading out, had a nonfat latte on the way to the park. When I got home around 2:00 pm, I felt very tired and not at all like eating. I downed two Gatorades, ran errands, then stuck a Costco Angus burger into the microwave around 5:00 pm. We ate at Gene and Joyce’s at about 7:30 pm. Had two wraps of avocado, black beans, corn, and onions, plus one square of a lemon bar and a small piece of apricot pie. Not horrible, but certainly completely off my diet plan.


View of Clayton from the trail.
Almost to the summit!
Westerly view of Walnut Creek and environs.
Westerly view of Walnut Creek and environs.



Took a short dog walk. Thinking about going to bike store to scope out lights for late night riding. And we did. On a second dog walk. All set for night riding now. Or even day riding.

Diet was good up until late night. Oatmeal, strawberries, milk, vitamins, celery, peanut butter, chicken, half of a baked potato, spinach, steak, mushrooms, grilled zucchini, salad. Had beer, red wine, and found the cookies late night. Did some damage to the cookies.

Other than the two dog walks, made Friday a rest day.


So today will be interesting. I agreed to an early lunch meeting in Kentfield with Bill Horne and Joanna Pinckney about the relationship and process between COM and CMNC. Bill chose a breakfast place that looks quite good, but I’ll face a challenge finding a reasonable meal to stay close to my diet. I guess I really lost a lot of water weight on my strenuous hike yesterday. Weighed in at 193.0 this morning. Off to the gym this morning on the way to the meeting, and hopefully I will be able to muster the energy for a bike ride this afternoon. Hope it doesn’t get too hot. Oh, that’s right, we have Shakespeare tonight also. And it is predicted to be 85 here this afternoon. Ouch. And so, my bike ride was missed for today. By the time I got home, shopped for dinner and prepped dinner, there was not sufficient time AND it was much too hot for me. I’m disappointed since tomorrow was to be a full rest day. Of course, I could use it, since I have lots of stuff to do and between diet and exercise, I’m spending most of my days focused on those two things. Breakfast was okay, ordered a scramble of three eggs with veges, no cheese, the potatoes (half a baked in on this weeks plan) and had the slice of kiwi and orange. My “cheat” was to eat three slices of whole wheat toast. Dinner was great. 8 oz of grilled, plain chicken breast on a big salad that included 1.5 eggs, spinach, butter lettuce, kale, radish, green olives, green beans, corn, tomato, green onions…..


Unfortunately, runkeeper invokes a pause more frequently than one actually pauses. I’m only guessing that it loses signal with the satellite. The map that runkeeper generated was so littered with start and stop details that I decided to scan the map that I used. Weighed in after this hike at 192.7. My target before going on the Trinity Alps hike (next Friday) hike was 187. Started at over 200.

Today’s diet was screwed up. Had a banana before I went out. After the hike, I didn’t really get front and center in the kitchen until about 12:30 and made oatmeal, had soy milk and vitamins. Felt really burned out. Like I needed a nap. But I had to go out and about and I did. By the time I got home, it was 4:00 pm. Finally grabbed a peanut butter and celery snack and merged lunch and dinner together. Had about 8 ounces grilled chicken breast, salad, half baked potato, a cup of steamed spinach. Nothing else for the day. No alcohol. Just felt really tired. So much so that I went to bed at 11:30 and didn’t wake up for good until 7:00 am.



Good breakfast. Oatmeal, blueberries, glass of milk, vitamins. Bike rides to and from gym and did an excellent new workout with trainer. Will plan to repeat it on Thursday.


Started off the day with a dog walk/hike up into Lime Ridge. Would like to have had more time, and hoping to arrange for a hike up Mt. Diablo to get more hill climbing in.

Screwed up the diet somewhat. Didn’t get breakfast until about 1:30 pm. Had oatmeal, blueberries, milk, vitamins. Later had celery and peanut butter. Had a second celery and peanut butter before luncg/dinner. Merged lunch and dinner. New York steak, half baked potato (dry), salad, 2 cups of cooked fresh spinach. Did not have fruit snack later (dropped this week in the diet.) Cheated on several crackers and beer while waiting for Susan to return home from real estate visits.


So, yesterday was crash and burn day. Had a small but not disciplined lunch at the Annual Senza Ritmo picnic, including some salad greens, a rice salad, a couple of pita chips (4?) with hummus and a small portion of another non-descript casserole, a small piece of brie cheese and a small slice of homemade (Sandy Watkins) strawberry pie (mostly big, ripe, strawberries.) After shopping at Costco and Nob Hill, cratered in the heat, had beer and crackers for dinner and worked on the afternoon’s video to post to Vimeo. Hope to make today a better day.

Need to:

  • Bike ride/Workout
  • Work on COM Workshop Director’s Report
  • Get some progress on the Jazz Combos audio and video tapes
  • Attend quintet wedding rehearsal at Tom’s in Oakland
  • Eat right
  • Practice jazz

Just got back from a dog walk, now off on the bicycle to the gym.

Bike to and from gym and workout completed!

All meals on schedule. Orange, oatmeal, apple, 4 oz. chicken, 1 cup zucchini, white rice. Added small glass 1% milk with vitamins. Had the celery and peanut butter snack, Chicken with artichoke and capers, steamed broccoli and salad for dinner. A cup of blueberries late. And cheated on more crackers and white wine.


Started out the day with a dog walk. Now off to breakfast and the quintet rehearsal at Senza Ritmo. Wanted to get the walk in early since it was quite hot (100+) yesterday and likely will be today as well.


Cheated on my diet around dinner last night by having white wine and roasted almonds. Oh well.

Started today off with a hike with the pack and the dog in Castle Rock Park.

Trying to get comfortable with the small new Canon PowerShot SD 780 IS that I bought on eBay. At less than five ounces, it is one of the few point and shoot cameras that still has a viewfinder (and optical zoom) to aid in framing in bright light conditions when the LCD panel is really hard to view. This camera was discontinued and its features have not been replaced in subsequent Canon offerings.

As for today’s diet, pretty good. Had the breakfast oatmeal, banana, snack apple, glass of milk with vitamins galore, lunch of grilled chicken breast, white rice and raw tomato, celery and peanut butter snack, salad, steamed broccoli, and avocado three-egg omelette with small amount of cheese. The cheese is a deviation from the diet; both the cheese and the eggs have more fat than anticipated. I suspect my overall calorie count was still good. And I forgot to pick up blueberries at the store today, so no dessert.


Imagine my surprise when I weighed at home after bicycling to the gym. It showed I’ve dropped six pounds since Monday. That’s probably a fair bit of water weight, but the 1,200 calories I’m eating are probably helping out.

It’s a good ride, and I did a few more things in the gym than I did on Monday. I’m considering working with a trainer on Friday.

Food has gone well today, so far. Oatmeal, banana, apple, milk and vitamins, leftover tri-tip, rice, squash, celery with peanut butter, and coming soon, chicken with capers and artichokes, broccoli and salad. More blueberries on tap for tonight.


So yesterday, I did have a bit of chicken, chips and salsa for lunch. Wanted to clear out the salsa I had bought, a weak substitute for the rice and zucchini I was planning.

I grabbed the celery and peanut butter as planned.

For dinner: marinated tri-tip, mushrooms with a bit of olive oil and wine, grilled asparagus drizzled with olive oil. Big salad (romaine, tomatos, olives, radish, avocado. Purposely lacking carbs.

No alcohol.

Had a raspberry snack with movie. One cup.

Pretty good start.

For this morning, had a pithy orange (not much of it), glass of 1% milk with vitamins and a serving (1 cup raw) of oatmeal. Next up, an apple snack.

Thanks to my son, Ted, for this idea. I think I will pack some clothes into my pack  to bring it’s weight up for my training hikes. At least for now, easier to get loaded up and will keep me from putting off the practice hikes while sorting through all the gear. Actually decided to load 10 pounds of weights into my bear cannister. With my tent and sleeping bag, this bring the weight up to 18.4 pounds. I’m seeing that 17-20 pounds is a reasonable weight for a short trip based on Ernie’s spreadsheets detailing his previous trip pack weights. So this is a good training weight to get familiar with the pack.

Lunch went well. 4 oz of last night’s tri-tip, some rice and a steamed zucchini as planned.

Next up, celery and peanut butter snack. But before the snack, Tap and I went out for a short trip with the 18.4 pound pack. Not a very long trip this time. Wading into all of these activities. Wanting to stay the course.

Dinner of grilled chicken, grilled asparagus, salad, and zucchini and yellow squash in tomato sauce. Use a bit of oil on the asparagus.

Finished off the night with a cup of blueberries.


Consider bringing audio recording gear.

So I decided I’d better start working up to the Trinity Alps trip.

Yesterday, I decided to stop consuming alcohol.

Today, I got the bicycle together and rode it 10+ miles down to the 24 Hour Fitness in Walnut Creek. My plan is to ride down three days a week, on Tuesday, Thursday and Saturday. I get awfully bored using the aerobics machines in the gym, and given it’s summertime, what better way to get in two 30 minute aerobic sessions?

I did a few crunches on the bench, a few leg presses with light weight and some chest presses, with hands both vertical and horizontal.

Next, I want to start packing up gear into the new backpack, and on Monday, Wednesday, Friday and/or Saturday take the dog up into Castle Rock Park with a loaded pack. This will allow me to get used to fit and adjustments, as well as condition my body for a the actual load I intend to carry.

I am also trying to start back with the fitness diet today. And take all of my “pills”.

So far today, coffee, glass of 1% milk, banana, apple, oatmeal.

Added weight to Set goal of 187 by the hike. Starting at 200.2.

Ted and Tap at the Office in Wyoming

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Tap Out For A Walk

Tap out at Castle Rock Park