Monday, July 6, 2015


Up and out at 6:00am to shake out my legs after running with GZ. We He jogged but it was my longest run in months. My legs felt really good though and I got out for an hour on the bike later. This morning I had a little bit of flat legs as expected but my knee is 100% which pleases me. That's a statement we should all use more often. "That pleases me."

 Tonight I headed out after my wife got home at 6:00pm into rain and ~55 degrees for hill intervals.

These were done as much in the big ring as I could so it didn't matter much that my legs were flat. It was just grinding with a low cadence and standing for as long as my legs could handle (I'm focusing on standing mostly to strengthen my knees and hips.) The two little blips on the last two humps were rolling sprints to max effort with high cadence to change things up a bit.
 Right now I'm not too concerned with data or structure. I like tracking vertical is all. But HR or pace or total hours I'll leave alone for awhile. There's a 50/50 chance I'll stop exercising tomorrow so I'm just going to roll with the motivation I have today and hope it's still there when I wake up tomorrow.


Sunday, July 5, 2015

Week review

 Run 17- 3:00
Bike 72- 6:30
Strength ~2:00
15,614 feet of climbing between the bike and run.

 GZ drove up this morning and we ran The Bacon Strip which is a 10 mile out and back that is pretty much my staple route. It's a solid run with ~1800ft of climbing and a good mix of terrain that allows you to work any aspect of training, except for flat work. Here's the profile:

  So about 11.5 hours this week. The run volume was good in a safe kind of way. My knee felt good today so I'm moving towards better.
 Next week is a MAF test on the track and possibly a MAF/watt test on the bike.

Friday, July 3, 2015


Cycling has been my main exercise as I build back into a semblance of not sucking. I find that I can easily get 1-2 hours a day without much of drain on energy like running tends to do. Plus my knee is still not 100% and I can feel a faint ache after runs in the medial tibial plateau (to get all sciencey) or basically inside of my knee which I suspect may have been a stress fracture. Webmd said it was either ebola or an ear infection but I'm going with a stress fracture. I didn't need a doctor to tell me to rest so I rested. If I'm patient I'm sure I can get it back to health. Anyway, here's my ride this morning.

 And I'm rebuilding an old fly rod that I got on e-bay for $7.50. It's a 7 foot, 2-piece, 4-ish weight, fiberglass South Bend made (probably) in the 70's. And the color is awesome I think. I've developed an affinity for glass after buying a 8'6" South Bend rod and matching reel made in 1971, the same year I was born... so it's old as hell (it's my header pic). This new one had a few torqued and missing guides so I bought a set (on e-bay again) for $3.99. And I went with red thread so it's going to be Christmassy. The thread cost more than the rod did BUT IT HAS SPARKLES! Totally worth it.

Wednesday, July 1, 2015


3.87 miles in 39:36. 10:14 pace. 658 feet of climbing with average HR 145. Max 156.
Not really a test so much as just getting an idea as to how much work I have ahead. Starting from scratch is never easy.
 I could use this run as a baseline test but I think a proper warm-up is a critical aspect to good testing and the terrain doesn't really allow that. I could jump on the treadmill and do the warm-up but I'm not that concerned. The Nederland track is 14 miles away so I'll probably test there. It sits at 8400ft altitude which I think is fine since I've lived at 8200ft for 6 years now. I do think true MAF (and fat adaptation) is heavily affected by altitude but again, since I live here it is specific to me. And really if I think about it testing at lower elevations would make less sense.
  Ya, odd distance but I had a phone call at 7:00 and had to get home. HR average 145/ max 156 so definitely not a true MAF run. Tons of walking as usual but that corrects itself quick. 658ft of vert today gives me 8600ft of gain so far this week, I biked Monday and Tuesday. And speaking of MAF I won't be using the 180-age formula, rather I'll be using experience and more of a zone based range. HR 140-150 will be my training range and I know that this is plenty moderate to serve the purpose. It would be more Zone 2 than MAF.

Tuesday, June 30, 2015


 It's been a bit of time and I keep thinking I'll revive this place. Things and stuff.
 It's been 11 months since I've had a drop of alcohol.
 I've been biking and running. Since I'm prone to brief spurts of training and then nothing for months I'm keeping it loose and just fun. No training logs. HRM once in awhile to touch base with my PE. We'll see where that goes. I've been wearing my Skoras on most of my runs and am liking the minimalist feel. Not sure I'll use them for long long runs but for anything under 10 they feel good. I've been wearing Skoras as my casual shoes for several years now so my soleus didn't take the hit I thought they would. They're definitely the most comfortable shoes I have and as durable as any boots I own, the things will not wear out.
 Lifting weights has been the biggest focus. I've given up on thinking I can gain much weight if any. I tried the whole "eating more" thing and failed quit when I realized it was quite unnatural for me. So I'm back to just listening to my body and hunger. My diet has cleaned up a ton and I'm juicing and keeping processed CHO to near zero. I eat too many eggs and too much almond butter I think.
 My kids are out of school and I've been taking them out and about. Fishing, canoeing and camping mostly. Liv is running his first race this coming weekend. I mentioned that I wanted to run a 4th of July 5k and he jumped at the chance to run with me. He's as excited as me. Ben said no way to the idea and I said he didn't have to run it (I wouldn't have made him anyway) if he gave me one good reason not to and he said "I don't want to". Perfectly good reason I think. Ben's more the fisherman and cyclist.
 So that's it. Hopefully I'll post more and I would like to use this as my training log if I keep exercising. I'll be doing a MAF test soon which will be a good chance for me to post some thoughts on that process.

Monday, September 8, 2014

Leather fly rod case

52" long. Over 400 hand stitches. 7 trout. 13 flies. Mahogany antique finish.

Last minute change was adding this piece to close off the reel case. This was easily the most difficult sewing. The original idea wouldn't have been nearly this cool though. 

All told there are 13 flies on the case. 

Probably my favorite image is the trout tail that I added last minute when I couldn't figure out what to put in that space. 


Thursday, August 14, 2014

Reel Case II

Messing around with some heavy veg tan leather today and practicing carving and tooling. I gave my last reel case to a good friend yesterday.
My wolf. Practicing tooling and stamping. This is quite small and probably not ideal for learning the basics. Turned out  OK though. 

Another idea and certainly something I'll use again in the future. 

You can see the reference for size here. I tried painting the fish... meh. I'd like to try red and green paint. 

Getting ready to stitch. First though I added black edging dye and hand punched 48 stitch holes on every edge. That's 192 stitches.  

Before conditioning. 

After conditioning. 

I love this print and I do it with a small square stamping tool. 

A new home for my 43 year old South Bend reel. It fits perfectly. 

Tuesday, August 12, 2014

Reel case.

My first try at a reel case. I bought a vintage South Bend reel a few weeks back. It matches my South Bend glass rod and was made in 1971, my birth year.
  I don't feel vintage though. I've been killing it in the weight room and in my runs and I feel stronger than ever... but I digress. I bought the leather to match and I tried my hand at stamping and I like how it turned out. I found the faux shearling at a thrift store.
  Fly fishing... it's a beautiful and amazing art.    

Sunday, July 20, 2014

Leadville camp

Great weekend with my boys up in one of my favorite places in the World, maybe even the whole county... Leadville and specifically Twin Lakes. We found a new site right on the Mt Elbert Forebay. The only downside was that the view of Hope Pass was blocked by trees. Interesting little reservoir in that the water levels vary ~10ft from evening to morning. Tons of fish too.


Ben with a fish on. 

Nice laker. 

Liv sleeping quite elegantly. 


Warm (tan) feet

Family sunset

Alarm clocks. 

Onesie fishing.