Lefty in Action

I'm still not quite used to the look, BUT I have come to trust my Cannondale Lefty.

Here's a neat shot from the trails .. look forward to riding them again in the Spring!

For now, the Lefty makes a pretty good & safe bike for the dusk into dark rides on the road near my home.

Today was 14.4 miles averaging 16.6 mph on an out and back loop with a 2 mi and 1 mi sub-loop
at the midway point that I just add loops to bump up the miles. Tonight was 3 of each the 2 mi and 1 mi plus the out and back.

Stay safe! If you see clouds like these ... go back home (live to ride another day).

MTB modifications for winter use on the street with lights

With the passing of long sunny days to days with short sun .. I've decided to modify my MTB by putting some 26" road tires on it: exactly what I did about 10 years ago when all I had was a heavy rigid framed MTB. The tire's I've had in my closet from that time period and they are working great! My Lefty looks a little funny with this road tire on the front; for that matter the whole bike looks a little strange with road tires on it. I've also added a trusty Super-Binky tail light and a new Cateye Volt 700 (which is proving to be a GREAT light).

Due to traffic where I live, I'm not comfortable riding my road bike on the longer rides that I could when the sun was up later. Now it's just not possible. So rather than ride on my trainer, which I've done for years, and will likely due later when winter fully kicks in, for now that additions of lights and the change to road tires has made my MTB a very good bike to ride through the neighborhood. The road bike is to rigid and the tires are to small, plus no suspension ... not a good bike for the neighborhood.

You can see in the photos it's a little odd looking, but it's still fun to ride. Tonight it was a little over 18 miles and a little over an hour. This beats riding inside just as running outside beats running on a treadmill. So, consider converting your MTB for dusk and dark rides if there are no close trails and you don't want to invest in some more serious lighting. This Volt 700 is an Excellent road light. I've yet to really need the full power beam: low and medium have been working great.

MTB protection from Poison Oak

I still have some scabs on my right arm from a ride two weeks ago when I brushed up both arms with some poison oak .. they were pretty badly affected .. itching .. and its taken over two weeks to heal.

I've ridden on the road with sleeves and found them to work great for sun protection and even cooling. This time I bought some just for MTB'ing and to protect my arms from getting poison oak. I went riding on Sat and used them for the first time; here it is Monday and no reaction .. yeah! The trails are very over grown .. I've walked the trails with my sheers before and did some trimming; looks like it's time to do it again.

I've been working on our home off grid solar system, and haven't been riding much with work and everything else going on. The bike still works Great. Need new tires, but that's about it.

MTB riding at 100% and higher ... not recomended

On my last ride this week, I had the nice opportunity to ride at 100% + of my ability. I would not recommend riding like this - it can be dangerous. Thankfully for me, for the time that it lasted, this time it wasn't.

On my bike, the thing I like even more than catching someone, is not letting someone catch me. When I ride on the trail, I'm usually alone and will occasional come up on someone who will let me pass. On this day I was riding moderately. Twenty 2 minutes into the ride I heard someone on the trail behind me. I didn't see them, but I heard them say something. So, rather than pull over immediately, I know that I'm riding at 70% or so, ... so I step on it. I was able to maintain my lead, but could hear him behind me at sharp turns. After 2 minutes and 22 seconds my Garmin is beeping .. letting me know that my HR is over 181. One last burst of 110% and I pull over after a long fast stretch. About 6 seconds later a rider comes by and gives a few compliments / encouragement as he passes by.

I start back out at 70% - allowing my HR to come back to a manageable level. It was fun, the highlight of the ride, going at 100+% and not wiping out. The bike is working great. (I have noticed some flexing in the rear wheel that I hadn't notice before, but I think this is much like hitting golf balls every day - you start to be able to feel where the ball is hitting the face of the club. Much like a NASCAR driver can tell if the a tire needs more air.)

Every once in a while during a ride, I like to step on it. Usually it's when the wind is blowing through the trees and it sounds like someone is on the trail behind me...! If you see someone on an old 'lefty' pull away when you get behind them ... maybe it's me ... and you just encouraged me to bump up the effort and training level... Thanks!

Camelbak valve - don't forget it needs to be cleaned...

I use a Camelbak on the trail and on the road when riding my bikes. I clean it regularly, but don't worry to much as I only use water from my reverse-osmosis system in it. I'll even take the bite-valve apart and clean it once in a while too.

Caution: do not inspect the bite valve unless you are ready to clean it - and maybe be a little grossed out! The photo is of my bite valve; but it's what's called Macro Photography. It's something I like to do and have another blog just for it here. This photo clearly show's I should have cleaned this valve .. a while ago .. certainly before my ride two days ago .. and probably even a few weeks before that!

So, remember, clean your bite valves - even if you only keep water in your Camelbak.

Sprocket teeth marks on calf...

I've lost count as to how many times I've had the familiar partial "Sprocket" imprint carved into my calf. Today it happened again - withing 20 seconds of starting our ride!

When that happens, it's a good reminder to be careful and not be overconfident. For me it also happens if I go slower than I'm used to: things that I'd normally ride over at speed, now have the ability to catch my tires and knock me over. I'm also using Crank Bros peddles that are over 10 years old and I'm having a difficult time, some times, getting my left foot out. I've change the cleats last year, but may need to do that again, or maybe by some new system.

I also hit some balls this evening. The photo shows my practice 6 Iron, Mizuno MP-62; which hits very similarly to the Mizuno MP-60 which are in my bag. I'm finding that I often seen speeds that are close to my driver speeds .. it's fun. Today there were several in the mid to upper 120's with the 6 iron. 

167 mph golf swing ... broken golf balls, broken birdie balls

Still hitting balls out back; still seeing some very high swing speeds at times (>130 mph) and still breaking golf balls. If these were actual numbers I would play my hand at a Long Drive competition, a Senior one of course...

I recently bought a backup or practice 6 iron. I am playing with MP60's and have a MP62 as a practice club - it's very nice and close to my game club. Even this club will see speeds in the 120's and 130's.

The above photo shows the ball mark on the face, just a little high of dead center. This was before I cut the rubber tee down to the correct height. Then a few swings later ended up breaking the base off the rubber tee. They normally don't last very long, but this one lasted a couple months - longest yet!

This is not a Titleist commercial, but I have and hit balls of all brands and to date I've not had a Titleist ball split, crack or break. These balls are under stress as they are stored outside and hit most every day. I've never bought any ProV1(x) balls (yet) but will find them on occasion when I play and have found them to be nice. Those ones stay in my bag - not out back.

Looking forward to my next round. I normally start with my 3 wood on the first hole or two, but am about ready to use my driver more. Especially if I can connect one of these swings and keep it in play .. it'd be fun to see what happens!

I've been enjoying hitting golf balls in my back yard with my 60 deg wedge. It's about 40 yds to the bin I put in the yard. I will often hit 50+ balls an evening .. I find it relaxing. I also have a net I can hit all my clubs into as well as birdy-balls that I mostly keep in my yard.

My swing speed monitor gave 169 mph for a driver swing recently .. something I know isn't correct. I've seen in the 140's before (also not correct), but a few months and changes later I'm seeing 169. The value of the swing speed monitor isn't in the actual number, but in giving a reference point that swings / clubs / techniques / etc can be compared. (I with it were actually a true number AND I could keep it in play - if that were the case, I'd try one of these long drive competitions ... those look like fun!!!)

With the shorter daylight hours, there are reduced opportunities for cycling. I can ride inside, but haven't been. I may have to switch to running again as I can do that in the evenings when it's dark.

Daily Supplements

I guess it's worth noting as a factor of recovery, what supplements I'm taking on a daily basis - as is what I'm eating, but I'm not logging that right now. (I have in the past and it may not be a bad idea to start the fool log / journal again, but I haven't yet.)

I've been taking regular supplements for years now. There is some variation, but what I'm listing here is the base and at times I will add others based on my exercise level and intensity. I take a morning and evening dose and will label them with AM and PM respectively. Over the years I've preferred to choose individual items over the blends available as they often share many of the same ingredients.

Supplements...

• Super B-Complex - AM, PM
• Performance Multi - PM
• Magnesium 400 mg - AM
• CoQ10 300 mg - AM
• Flaxseed Oil 1400 mg - AM
• Glucosamine 1500mg w/ MSM 1500 mg - AM, PM
• Calcium 600 mg - AM, PM
• Vitamin C 1000 mg - AM, PM
• Taurine 1000 mg - AM
• Fish Oil 1000 mg - PM
• Milk Thistle 175 mg - PM

I've never had a hair sample, but my over all health has been very good for many years. Until taking time for my knee surgery, I used 2 sick days about 2 years ago and none for over 2 1/2 years before that. When I feel sick, I will typically go for a run or ride and let my body do what it does best ... kill the invaders!

I guess the bottom line is "quality of life". This is part of my routine to keep mine.

4 Wks Post Meniscus Repair - still no weight bearing...

I saw my physical therapist this at 4 weeks and a day after surgery. The range of motion (ROM) was 5 - 105 degrees. I've been doing my 'assigned' exercises and stretches daily and have even added some core exercises that I was told to drop: bent knee situps (old style) and the basic plank. Both, I was told, can put stress / pressure on the knee. I also learned that you shouldn't ask your therapist if there is more you can do; because there are always more exercises or the addition of an ankle weight or a ball under your foot ... needless to say, I actually worked up a sweat doing my 'enhanced' exercises at therapy!

It is difficult to not put a little weight on it here and there: in the kitchen, in the bath room, when I'm sitting and my foot is resting on the floor, ... but, I am trying to not put my weight on my left leg / foot. There are only 2 more weeks. I will see the Dr at 1 PM and then go to therapy at 2 PM with the expectation to be worked hard: which will include weight bearing, cycling, and I don't know what else.

I still have little waves of discomfort in my knee. Usually at the end of the day and sometimes at the end of a nights rest. My normal routine is to do a full set of exercises as soon as the kids are off to school so I can get everything stretched out and going for the day.

I've seen several articles, but not conclusive evidence supporting the conservative recovery program that has me waiting 6 weeks before I put weight on my knee, compared to the more aggressive that may start at week 3 or 4. I feel like my body is ready, but I am choosing to honor my Dr's instruction to wait until 6 weeks.

Not much else to report. Still doing my exercises. Once I locate an ankle weight I'll continue with some 'enhanced' exercises too. I've watched several seasons of several series on Netflix... often while I'm doing my exercises. There's some funny and interesting stuff out there.

3 Weeks of, Post Knee Surgery, Physical Therapy completed / Sudoku Solver

Three Weeks of, Post Knee Surgery, Physical Therapy completed .. how many more??

Compared to my entry before this, my first page of record keeping is full and today started a new page. And the photo of my knee .. not a whole lot different (no stitches now, maybe just a little less swelling).

At two weeks, the Dr removed the stitches and said it looked good. I was told that some of the swelling that is still present will likely stay until I'm able to put weight on my leg and start using the muscles - which will work the fluid out of the area. The first 2 weeks I was seeing the Physical Therapist twice a week, but now it will be 10 days when I visit again. (Part of that is insurance related - they only cover a limited number of visits, and the visits once I can put weight on are more important than now as long as I continue doing what I've been told to do).

I currently have a routine that takes about 60 minutes. That formal routine I like to do twice a day, with various other informal exercises sprinkled throughout. My normal routine is:

1. - heal prop for 5 minutes (can and sometimes do for longer)
2. - calf stretches (6 sets of 16 seconds with 5 seconds rest [6x16,5r])
3. - hamstring stretches (6x16,5r)
4. - front leg raises, squeezing the knee with quad muscles (6x16,5r)
5. - side leg raises, squeezing the knee with quad muscles (6x16,5r)
6. - hip raises (6x16,5r)
7. - passive stretching (letting leg hang over table and go through 0-90 range) (5 minutes)
8. - using a green band around my foot, working the foot in all 4 directions (20 each dir)
9. - standing leg raises (move left leg front, side, back)(20 reps, 2 sets)
10. - electrical stimulation on quad muscles while heel propped  (10 minutes)
11. - ice treatment (10-15+ minutes)

I am able to remove my brace when I sleep now, that helps, but sleeping is still not always very restful. I've driven myself in our mini-van to a few places, so I can drive when necessary.


For the next 3 weeks, I've kind of got the routine that I need to follow down, with possible changes when I see my physical therapist this Friday.

What have I been doing with all this time at home and not really able to 'do' anything that requires walking of carrying anything? Well ... as a long time software developer ... I'm drawn back to writing software. My wife has become quite the Sudoku Master, so I'll do games with her occasionally on her Kindle, but have found myself writing a Sudoku solver. So far what I've got written will solve all the puzzles I've thrown at it.

Today I looked for very difficult puzzles and found one that my solver didn't solve. It turns out this puzzle requires the use of a technique called XY-Wing. I think I understand the concept now, but, the difficult part in this program, isn't just understanding different solving techniques, but in the ability to understand it well enough to be able to come up with logic and data structures to duplicate what we so easily process in our mind. As time allows, I will be adding some logic to handle this technique and then hope to be back up to 100% on my solve rate. (If you've got a puzzle for me to solve - send it my way. :-) Currently the program runs on my Windows desktop, but I am considering porting it from C# to Java and putting it on my Android phone, ... we'll see. I like the Android environment and have considered writing software again for it specifically. Just need to come up with the 'killer' app!


It's important to keep my mind active ... even if my body is not!

Physical Therapy: Good, Bad, .... Ugly!?

Physical Therapy: Good, Bad, .... Ugly!?

Physical Therapy: for those who have been 'broken' by this word, we all share a journey of healing, through a path of perseverance, mercy, help, discomfort, pain and time. It's a great option to have.

Photo1: It's been 3 days now since we've put up an old table in the front room, where I spend most of my time now. This table is kind of like my office, for my exercises that I'm doing for my therapy. It's a sturdy table that I can lay on and move around on and can hang my legs off for passive exercises as well. [On the table is a mat, the remove for the stereo, the home phone, my cell phone for timing exercises, my strap, my drink, and a place for me to elevate my foot for the most painful exercise of them all - the heal prop: where my foot is propped on the stool and foam roll with gravity providing sufficient force on my knee to cause discomfort/pain as I stay still. Today I did 10 min's and 11 min on my second set - a PR (Personal Record).]

Photo 2: this is my log book for my Physical Therapy. I like to record everything - it helps me be motivated and also encourages me as I can look back and see progress and perseverance. This log started on Friday: 1 wk and 1 day after surgery (2 weeks after my injury).

Photo 3: it hasn't been that long, but it looks like I'm already seeing some entropy of my left leg. I'm also having trouble firing the muscles of my left thigh. It is getting a little better, but still not in complete control. My therapist has suggested that I get an electro something that I attach to my muscles and it stimulates via electrical signals. My son has some device that kind-of looks like an ipod and I've been using that in the interim and it makes my muscles fire. It doesn't quite hurt, but it's in the grey between discomfort and pain.

So the Good, Bad and Ugly:
- the good would have to be that I was able to do my heal prop twice today for a time of 10 minutes - which is the suggested amount of time and its the first time I've been able to do it that long.
- the bad would have to be being at home and not able to do the things I enjoy (cycling, mountain biking, lifting weights, golfing, projects and tasks around the home, walks, ... etc).
- and the ugly would be my left leg ... wasting away....

First day of Physical Therapy

Yesterday was my first trip and first time ever to physical therapy. It wasn't as bad as I was expecting ("I was expecting to be forced though painful exercises"), but instead found myself forcing myself to do these simple but painful exercises! (Pretty clever, having me torture myself.) The range of motion of my knee is what were working on now. Still not allowed to stand on it or have any weight on it .. for another 5 wks.

The following exercises are what I'm to be doing:
- Hamstring Stretch: with my recovering leg out flat, lean forward until there is a gentle stretch in the back of my thigh and behind my knee: hold for 15 seconds, 6 reps, 2x / day
- Calf Stretch: with my leg flat and straight, put one hand on my thigh and the other using a strap, pull my toes toward me for a gentle stretch in my calf and behind my knee: hold for 15 seconds, 6 reps, 2x / day
- Heal Prop : (my most painful exercise right now) keeping my knee straight and my foot raised up on a foam roller, totally relax and let the weight of my leg pull my knee straight into extension. Keep leg propped up for 10 mins without interruption: 6x / day (can't make it the full 10 minutes yet due to pain in my knee.)
- Quad Set: tighten both quadriceps muscles for 5 seconds trying to get the back of my knee flat against the table during the muscle contraction: repeat 30x, several / day (I can't really do this one either. I seem to have little control over the flexing of my left thigh. Sometimes it does and sometimes it won't, I've never had a problem flexing or controlling muscles before.)
- Passive Knee Flexing Motion: Sit at the edge of a bed or high tale with recovering leg supported by the 'good' leg. Totally relax the recovery leg and use the other leg to bend the knee as much as possible . Repeat for 5 - 10 mins. 2 x / day. Preferable to bend knee up to 90 deg.
- Ice Therapy: elevate leg above heart and use ice machine for 20 mins every 2 hrs daily.

My bed is a little soft and the floor is to low (to hard to get down and up), so I'm still figuring out where and how to do these. But I am doing them as best as I can right now.  I will go back tomorrow as the Physical Therapist (PT) wanted me back soon for a check up. Hopefully there will be some progress over my first visit.

The photo captures my Grand daughter who was over this week, and developed a sympathetic pain in her right leg that required her to walk around the house with crutches! It was very sweet ...

The photo not here, is of me going to Costco with my wife, where I'm using one of the electric carts ... if you every want to be invisible, try using one of those. Wow, I'm still unwinding that experience...

Inner Knee Photo's

 These are photos from inside my knee taken yesterday during the repair of my Meniscus.

Post Surgery Report (large bucket handle tear of the medial meniscus)

Post Surgery Report
It's about 11 hours shy of being 2 weeks since that memorable experience of feeling like my left knee was going to explode! And it's about 20 hours since having the Meniscus tear repaired during surgery, rather than removed (something the Dr was not thinking would be the case, or at-least the percentages were telling him it wouldn't be).

Pre-Surgery work out: I haven't been able to do much these past 13 days aerobically, so I've done a few weight training work outs. This morning I did pullups, pull downs, neck/shoulder, biceps and forearms. What I could manage while keeping most of the weight on my right leg. As for the why, when I was told not to eat or drink anything starting at midnight the night before? The weight training is good for your bones, blood, ... I don't think I know all the benefits and maybe some of them are a placebo, but for me - they work. I felt like it was important for me to do to help the inside of my knee to be the best for healing it could be. I don't know when I'll get to work out next (I'm guessing the first 3 weeks will be no weight on my leg at all), then rehab will start...

Checking In: The time at the surgery center was excellent. My wife and I got there on time 10:00 AM, with maybe a dozen people in the large but nice waiting room. Before I was able to sit down with my clipboard, I was called up to the desk and sat in the chairs while the assistant helped me with the paper work - as the Dr was one his way and wanted to do the procedure as soon as I was ready. This process took maybe 10 minutes; and before I could get up they were calling my name from the door to go back in.

Behind the doors: Once in, the area looked similar to a hospital emergency, but with out all the noise, activity and people standing around. All the bays were curtained and once my wife was sat down, I was taken to the restroom and given instructions to 'change' into appropriate clothing: hair net, gown, underwear, grippy socks and a covering over my right knee that was used for pumping blood through my leg during the surgery.

Back in my bay, the nurse who checked me in was very nice and competent - as were all the people I came in contact with at this surgery center. Everybody I meet asked my my name and birth date, more questions from a second nurse, then she started shaving my knee which included about 3 inches of my thigh and the majority of my shin. While this was going on the first nurse put in the IV port with not to much pain - but it was the most I felt in the whole procedure, followed closely by the pain of pulling the hair out of my arm when it was removed before leaving.

I spoke with the Anesthesiologist: listening to him describe the process and then was able to ask him some questions, as well as letting him know I didn't want to take any narcotics for pain. The general Anesthesia was a narcotic which was fine. I was also given some type of gas during the surgery by a tube in my mouth (which only bothered me slightly last night).

[My reason for not wanting the narcotics is that when I was in my late teens, I broke the humerus in my left arm and was given a strong narcotic for pain and remember the feeling it gave me and the hallucinations ... not something I want to do again. It was almost like I had no control over my own thoughts and the hallucinations were dark and even frightening.]

One of my Pastors, and my friend, was there with my wife after I came out from changing and before they wheeled me off, he lead a prayer for all involved. I was then wheeled out and went into the surgery room. It was a larger room with lots of equipment on wheels so everything could be easily moved around. The anesthesiologist was the one talking to me in there: told me he was going to put a tube in my mouth and why, but I can't remember the details ...

Surgery....

Post Surgery: I woke up in a bay with a curtain around me (what turned out to be the North half of the initial area). I was told he repaired the Meniscus instead of the Menisectiamy (SP). My left leg was wrapped from high thigh to mid foot in ace bandage like material. Over that was a very stout knee brace that was locked in a slightly bent position. Just under my knee coming out from the ace bandage was a large blue tube that was hooked to a portable ice box. That is the modern replacement for an icepack. It works great as it circulates ice water from the cooler through some type of pad around my knee. It kind of reminds me of a bait tank aerator. The nurse removed my IV port and a few hairs from my arm. My wife helped me get dressed and then I was wheeled out to our vehicle by wheel chair.

My Leg: As for the incision and gauze and area immediately around the knee ... I don't know what's there or what it looks like. I suspect I'll see it today when I go in for a Post-Op meeting with the Surgeon this afternoon. I will also get to see pictures and maybe video of inside my knee.

The pain and discomfort has been not to bad, but my wife and Dr suggested I have the pain meds available just in case, which I do. At this point I would say in aches more than hurts.

I will update with photos if I get some today.

Bottom Line: All in all - I'm very thankful: for my family, for skilled professionals, for repair over removal, ... so much to be thankful for, especially to my God who is with me and promises to always be!

A "Bucket Handle" tear of the Medial Meniscus

It's been almost 5 days now since I injured my left knee. After the weekend I've now had an MRI (with a diagnosis of a bucket handle tear of the medial meniscus), seen an Orthopedic Surgeon and now have a surgery date set for 1 week from today.

The following entries will be an attempt to document the process of healing and rehabilitation with the hope and intent of getting back to 'a life of training'.

I have stepped back from weight lifting which I will start back up again today since I am no longer able to get any aerobic exercise in my regular forms (mountain biking, road cycling, running, golf, ...).  The weight lifting will focus on strengthening of my upper body.

The recovery is dependent on so many factors:

• what is done in the procedure (which won't be know for certain until during the surgery [removal or repair of the torn meniscus flap])
• blood flow to the area
• current damage to the meniscus
• rehabilitation program
• overall health
• ... lots of other variables, some known - some not

It's a new path - but God is still God.

What a golf ball can do...

I regularly hit golf balls in my back yard, into a practice net designed to contain them ... or so it's supposed to. A few months ago I was hitting with my driver and I wacked one and then heard the trees in the back by the fence making noise like a golf ball was flying through them ... I never saw that ball again, nor did I hear it land. I repaired the hole in the net, but it happened again a week later and I decided that I could no longer hit my driver into the net ..  having a golf ball leave the yard like that is tooo scary!

Forward to today: I have the practice net in front of the wooden fence to serve as a stop for any balls that go through the net. I have sense made several repairs to the net. The dent left by a golf ball hit from a 3 iron leaves dimples on the fence that you can feel. Today, I found out a ball hit by my driver will do to the fence after it goes through the net ... break it. (My swing speed said the driver was swung at 115 mph, which is my normal driver speed.) So, I'm now thinking that the fence is not a good back stop and will hit shorter irons until I figure out another solution to keep balls in the back yard. I also have "Birdy Balls", which I've broken, but not the professional line of them. And I'll hit foam balls too. They're fun to hit, but can go over the fence's too; but they're not breaking anything.

On the Trails Again...

I have been casually looking for a used mountain bike (MTB) for several years now, something with at a minimum front suspension. The Diamondback Accent that I've been riding is a 7 speed x3, no suspension with standard brakes. My thoughts have been for a Cannondale Lefty. Why? I have a Cannondale R5000 road bike that I bought used that has served me well for years and thousands of miles through multiple states and from what I've read, the Lefty is a solid suspension (and strange with just a single shock tube up front). As is a pattern in my life, after waiting and waiting, three weeks ago I bought a used Cannondale RZ120 Lefty ... nice!! Thank you God - you always provide!

Cannondale RZ 120 Lefty

I've ridden it twice on the trails now and WOW, what a difference! Spots on the trail that would beat me up and rattle my brain before; now are just ridden over ... so smooth - I kind of feel like a little boy on Christmas morning when I ride it. To describe what it's like: it's taller, it rolls better, the brakes work better, it's smooth, it's fast, ... it feels like I'm cheating when I ride it compared to what my previous bike was like! I am very thankful.

That being said, I still need to get used to it: the front end is a little light on steep climbs so I'm having to focus to try to keep it on the trail and pointed in the right direction. I expect to make some updates as I start spending more time on the trails and get used to this nice MTB. I will post "Numbers" as in the past in future updates.

It's nice to be on the trails again. My RZ may not be new, but it's about 5 steps up from my last MTB. Now I need to work on getting my skills and fitness up.

... and came down in two pieces...

To my surprise, I've started enjoying playing golf; and I'd say there is a 'acceleration' of the enjoyment as apposed to a 'velocity' of enjoyment - after just finishing helping my 9th grader with her Physics. I've played in the past maybe 20 yrs ago, but have never had lessons and honestly was bored before being finished. Now that my son-in-law plays and I participate in an annual fund raising tournament .. I'm starting to enjoy it.

Just a couple days ago I had watched an online video with the long ball hitters - so what do I do, I go out back and see what I can apply to my swing. So with out hitting a ball, I am just swining my 3 wood (Knight Billy Clug BC-2Ti) and it feels like I'm able to incorporate some changes to my swing. After about 5 minutes, I make a swing and the club flew out of my hands in my follow through. The instant I felt it gone from my hands I began to panic. I could imagine the club could go a very long ways and break something or hurt someone as it came down. The next sound I heard was crashing in the tree to my left. I looked up in time to see two pieces falling to the ground.

What a disappointment! My clubs are all garage sale and throw always. I only recently removed the piece of paper with $3 on it from the top of this club .. this was my favorite club: one that I wasn't affraid to hit of of a tee of from the fairway. On my last outing with my son-in-law, this club was my second hit on a long par 5 that put me on the green and gave me an opportunity to putt for my first Eagle (which I missed - barely) and settled for a Birdie.

I've looked for a replacement, but only one is available on ebay, and it's kind of pricey .. so I will consider a more current club to replace it.

I have ordered a new driver to me - a 2009 Taylormade R9 460. It should be coming this week and I'm really looking forward to hitting it. It will be my first driver. The last year I've been borrowing my son-in-laws old one since he got a new one for Christmas. And with it I've finally started to be able to hit it. In the past I would tee off with my 1 iron rather than face the slice of my driver, or topping it and having to hit it again just 20 yds from where I started.

I am looking for a 3 wood, and the review on the R9 are good, so I will try to replace my favorite club with what I hope will be a new favorite.

Golf can be an enjoyable game, or so I'm coming to believe. I'm finding myself out back practicing my chipping. I have a spot where I've scraped off the grass with my 10 iron as I try to chip the ball into a metal trashcan 30 yds away. I still haven't made it in, but have been soooo close and am putting a bunch within 6 ft of it - it's Fun!

Note to self:
- when you get pumped up watching others hit the ball over 300 yds and want to do the same: put your glove on and make sure you aren't so loosely holding the club that it fly's from your hands
- be patient with your swing: work on the short irons and the long ones will follow

Training in the Heat

My work requires me to be outside much of the time, so because of that I also train / exercise during the heat of the day too. There are several articles about training in the heat and since that is my regular practice, I'd throw in my 2 cents worth too.

Today's run was 6 miles in 98 degree weather. I left the house around noon with my shoes, socks, shorts, Camelbak with ice and water (around my waist), cell phone, knife, GPS, heart rate monitor, hat, glasses and sunscreen. No PR's or records today - well maybe a slowest pace record (avg 9:35/mi), rather today was about survival and forcing myself not to walk or cut short the route.

I noticed my heart rate was up compared to my pace and exercition level (often in the 170's), but many of the articles state that one of the benifits of training in the heat increases the volume of plasma. I've noticed this on other runs and rides where the temps are high, my heart rate will be higher than expected for the performance I'm getting: which isn't surprising due to the heat. The take-away for me is that heart rate is a complex result of many factors: nutrition, rest, temp, performance, stress, ...

Here's the quote from the runners world article:  (1) The biggest benefit of heat acclimation may be plasma volume expansion. Just as altitude stimulates your body to produce more red blood cells, heat stress stimulates your body to produce more plasma. The result is a greater cardiac output, and higher VO2 at a given effort level. In the New Zealand study, resting plasma volume increased by 4.5%, even though the the athletes had very high plasma volume to start; in the Oregon study, plasma volume increased by 6.5%

I will continue to run and cycle in the heat, but I am aware of the risks and think I'm doing it safely. I was recently told by a medic that I shouldn't be out exercising in the heat ...

I was almost done with my road ride, 26 mi, and noticed a person pointing up on the side of the road. There is a trail there that is part of the Mountain Bike trails, so I was familiar with them. I stopped and called out, but the person never responded. So I left my road bike on the side walk and climbed up the side of the incline to the person and trail above. The person was a female MTB rider. Her bike was a little further up the incline on the trail. She was laying there breathing with a pulse, but not responsive. The person on the road called 9-1-1 while I stayed up with her. I used the ice water that was left in my camelbak and sprinkled it on her head and down her spine - figuring she was over heated and unconscious as a result, or she could have crashed and ... not sure why she was like it, but I didn't see any harm in cooling her body while we waited for the professionals to arrive. Another passer by came up and took his shirt off to provide a little shade for her as she layed there, even convulsing at times. The paramedics put a neck brace on her and put her on a stretcher and then down the incline into the ambulance. She was by herself, so I asked them to take her bike to the station for her to pick up later - which they did. I don't know what happened to her or her current condition, but I'm assuming she's OK now. Hopefully she will not be riding the trails alone anymore. (Something that I do myself, but I tell myself that I'm careful and it's ok. I hope I'm right!)

... so as they loaded her onto the stretcher she started vomiting. It was at this point that the medic that "WE" shouldn't be out exercising in the heat of the day. I didn't say anything. I knew what he was trying to say ... that people that aren't prepared or used to the heat, shouldn't be out at a risk to them selves - as this lady was. As for me, I gave the last of my water in an attempt to cool her down and rode home the last few miles thankful that I was able to be of help to her, maybe even was a part of saving her life?!

So, if you are going to train in the heat, you might as well carry a little extra gear so you can help someone who may not be used to training in the heat. And if that never happens, carrying a few extra lbs of gear will just make you stronger physically and you'll have the saitfaction of knowing you were ready if there were a need.

Keep training .. even in the heat! Just know your limits and be prepared ...

Found out front yesterday?!

Can anyone tell me what is going on in these photos?

This caterpillar was discovered on the bottom side of a leaf. It appears to have all these egg sacks stuck to it's back .. are these some type of parasite?







Thanks Google: here's what I found:
"Frequently hornworms are found with a number of white cocoons attached to its. DO NOT KILL THIS TOMATO WORM! These white sacks are not the caterpillar's eggs--quite the opposite!--the white cocoons are the pupae of the Braconid Wasp. These wasps are parasitic insects that prey on hornworms. These wasps hunt down our garden pests, inject their eggs into their prey where the eggs hatch into larvae and begin eating the internal organs of the hornworm. After these "maggots" have matured they bore through the skin of the hornworm and proceed to spin a cocoon and attach themselves to the worm. From the cocoons emerge adult Braconid Wasp which will begin hunting for other Tomato Hornworms and Tobacco Hornworms to feast upon." - http://www.tammysrecipes.com/tomato_hornworms