Daddy Frank does what he wants today…..

Mom and Dad at Twin Lakes, their favored vacation retreat. How sweet it was!

Nick made me eggs and hash browns, one of my very favorite breakfasts today. It was awesome! Annie’s celebrating Zach’s birthday with open-water swimming and hanging with Zach’s family. How cool! Like any weekend, I had about 400% more ideas than I have time to fit in. But it’s all good! I’m watching some U.S. Open golf, remembering wonderful games played with my Dad in years gone by. We had some great competition, and memorable times. Now I’m enjoying hackysack, bicycling, running, standup paddling, weight-lifting, skiing and swimming with my kids, among other things. The activity is much less important than the chance to spend fun times together. I’m one happy father! I love you kids!

My Dad taught us much about family, honesty, commitment, nutrition, willingness, priorities, love, kindness, adventure, gratitude and fun. I love you Dad!

Jurassic Annie

My life is sometimes a bit scary!  See what I mean? That’s me between Annie’s legs.

Jurassic Park 4 – it’s a good thing she’s nice. Maybe she’ll carry me and my board back to the car. But then crush it…..

We tried the Go Pro Hero 3 surf mount today.  We also tried paddling while kneeling, sit-down paddling, lying down paddling and crossing over logs.  We saw two beavers, various large birds and a whitetail doe, very close by. We played in windy rough water, refining our skills, interspersed with calm water. It was more fun than ever!

Bikeathon?

Beautiful Annie savours God’s incredible art!

Can you train for a marathon by bicycling? Well it’s surely fun to try! I believe riding can be a key part of a wellness program. My heart desires variety, so I won’t be changing into a bikeaholic. But it’s fun!

That’s me, enjoying incredible blessings!

Annie’s husband Zach joined us for a ride in our favorite playground, around Bennington Lake. We pedaled our bikes from home to get there.  We are so lucky!

Zach refreshes with iced lemonade. Yummy!

I haven’t run for over two weeks, since the Coeur d’Alene marathon. Annie and I are trying to heal our foot injuries, before embarking on more running in preparation for the Portland marathon on October 6, 2013. It’s reputed to be an incredible experience. We have not been lying around getting lazy. Lots of biking, paddling, weight-lifting and other activities have kept us busy.  We’re loving bicycle season!

Technical riding is fun!

We tend to mix in single track riding, where we don’t prefer to race, with fast gravel road riding. It gives us a nice blended experience and chances to work on technical skills and cardio-vascular training. Neither of us prefer too much speed on the single track and the gravel roads allow side by side talking while riding.

Lost in time, in the zone…

Annie’s plotting her first ever open-water swim race this weekend. I think I’ll dust off the golf clubs, if I’m not too busy biking or standup paddling or ???? Life is so fun!

Wild thing!

Thank you Lord for these amazing days! They just fill our hearts with joy and blood flow! Yay!

Biker chick. She loves it!

Sack dancing!

Freedom and fun!

Nick’s done with school!  He, Jaslyn and Zach all got their first experiences with standup paddle boarding today. Their master guide was Annie, since she’s been out half a dozen times. It sounds like they love it as much as we do!

After work and weight lifting with Annie, Nick and I had our first hackysack game in a while. We haven’t lost our touch. Annie captured some images.  You’ll have to wait for a video or a live game to appreciate Nick’s amazing quickness and flexibility. I tend to focus on getting the sack somewhere near him, and letting him do the rest.

I hit many nice toe shots:

Staying young?

Nick has a wide arsenal of shots. Sometimes he makes them up as he goes.

Winging it

Reaction time, athleticism and creativity are useful in hackysack.  Nick makes some amazing shots by never giving up.  Sometimes misses are progress towards pulling off amazing shots later.

Martial arts?  Nick missed a line drive pass I sent him…

The adrenaline can really flow:

Sometimes hackysacks take high rides. Perhaps even over a fence…

Hackysack is fun and great training for agility, flexibility, balance, quickness, focus and creativity.  Hack on!

Graduation day – a time to reflect.

Nick and Jaslyn

My son Nicholas is graduating from high school this week. What a wonderful time to reflect on what has been. It’s a great opportunity to consider what might be. Ultimately, it’s still most important to simply be!

Nick is better prepared for life in some ways than I was at his age. He is less ready in other ways. I have complete faith that he can handle whatever his life brings. I am excited about the paths he chooses to follow.

How will our lives become richer through this time of transition? I trust that Nick and I will learn much as he ventures out of the nest. Will he return to share the joy and knowledge he encounters? I hope so. Ultimately, my greatest hope is that he uses these gifts: faith, friendliness, fortitude, adaptability, appreciation, curiosity, hunger and desire.

I wish the same for you and I.

Let’s hit the water! Oops! Too literal!

Fun in the sun!

Ahhhh, summer. Long days, outdoor play and lots of fun. New toys make it even better!

Enjoying the good life!

The Amundson TR-2 is a nice board; seemingly quite comparable in performance to the Tahoe Rubicon we tested earlier. We added a Go Pro Hero 3 for fun. Silly mistake! Annie set the damn thing on rapid fire and caught the sequence of my first ever capsizing of a paddle board. Freaking technology!

Abandon ship!

Today we paddled two laps of Bennington Lake. We’re learning to relax the muscles in our feet. In other words, we’re getting relaxed in our minds. So the early dunking did not dampen my enthusiasm, despite temperatures around 70 with evening coming on. We wanted adventure!

Paddling uphill with a jet stream? Go Annie!

We got our wish!  It was so fun to be able to paddle together. We’re plotting races against kayaks, long paddle adventures, nature photography, etc. Life just keeps getting better! I think we’ll run the Portland marathon. If my foot takes longer to heal, maybe I’ll walk it. It sounds so fun. I hope I find some time to golf, plant the garden, clean, etc. Or play more! Yay! Let’s get our fun on!

Shake it baby!

An Accidental Duathlon

Foot too sore to run? Get your bike out!

Flat tire. What a great opportunity! Especially the three miles of pushing my bike home; it bestowed more time to talk with Annie. Ultimately, another lesson in patience, which must be needed. I’m grateful for the opportunity to ride for an hour and walk another, after my sore foot derailed our running plans. The fresh rain kept us off the single track trails, but fun is always available!

Rainy day? No problem! Fun is around every corner!

What a great toy! This Go Pro Hero 3 will be a fun way to document some adventures. Maybe we’ll be on the water soon! Where will the weather lead us?

Bennington dike. If there’s wind, you’ll find it here.

What a fun life! What a fun girl! Just call me Mr. Luckyman……

I almost took a nap. I’m so glad I rode and pushed my bike home instead!

My First Marathon

My First Marathon.

Go Annie! 

Marathon day!

Still standing and smiling, after 27 miles!

I was 53 years old and had given up on running a marathon. It just seemed too far. But never say never! My mind is opening up. I notice people dying, some rather quickly. I want to live! I have to open my mind to help my life blossom. I hope it keeps opening! I am very grateful for the fun, adventurous, open, friendly, willing, funny, helpful and creative people who inspire me!

Preparing to run our first marathon, Coeur d’Alene 2013, Annie and I were just a little more particular.  Pick out the right gear.  Don’t forget anything.  Eat and drink well to start with a full tank.  Adjust the socks and laces just right.  Mistakes we get away with on shorter runs could really cost us on long runs. I must have been a bit too hyped, as I found my watch in the garbage, just in time.

We exited the porta-potties with three minutes to spare.  The race started several minutes late, so we timed it right. No time to get cold and not late for the start.  We went to the back of the pack, so we could pass some people.  We started strong, cruising through early miles like they were chocolate cake.  Thank God for tapers!

We finished the first half on target, feeling strong and ready. Eventually, like any long-ass run, our legs tired. Our feet hurt. Annie’s toe blistered. Gel was not as available as they said it would be. The flavors were lousy. The asphalt trail was WAY too cambered. We found some relief on dirt trails next to it. Annie hit THE WALL. Hard! The miles beyond twenty, where we’d never been before, were tough. One was extremely slow and others were pretty slow. With 3.2 miles to go, we rediscovered motivation. We’d have to pick up our pace to break five hours. It seemed illogical to me. Nearly 4.5 hours in, with heavy legs and sore joints, we’re trying to speed up? We returned to belief that it could be done and ran a decent mile 24. Mile 25 was for Annie, who gave me so much support in becoming a marathon man. We powered through it faster than any mile since the first half. Mile 26 was for me. We ran it on autopilot, pulling reserves from deep in our hearts. Faster yet! Glancing at watches, we wanted to be sure to beat five hours, so we went even faster. The segment after the mile 26 marker was more like .35 miles, so we were literally sprinting at the end, side by side, dashing to the finish! It was a storybook ending, with a splash of speed I never would have imagined after so many miles. Perhaps we had more left in our tanks than our minds could muster for several miles. But we finished with great courage and strength, emblazoning our memories with a wonderful story. I’m a marathon man now. Annie’s a marathon woman. No one will ever take that away from us. It feels good!

Marathon Annie! What will she think of next?

Marathon man! These ARE the good old days!

Loving it!

Some days it feels like spiritual truths land on my soul. Today, I feel that I’m the sum of my choices. That seems like justice to a bean-counter, encouragement for one who has made some good choices lately.

Today I’m feeling fine, like a drive in the sun wearing musical goose bumps. I feel strength in my muscles and peace in my heart. My soul awaits adventure, in its dance of delight, curious and aroused.

I have so much to be grateful for. I am savoring the moments.  :)

Carbohydration!

Definition:  Radically, somewhat randomly eating lots of carbohydrates.  Often associated with long-ass runs and other endurance tests.

Am I really in a danger zone? It’s taper time. Five more days until the last stage of evolution into marathon man. Apparently some people eat too much at this stage. Others eat too little. I’m eating whatever I want!

Some folks question whether they trained enough. Part of my mind joins that group, since we opted in only three months ago. Do I trust my training? Well, we did runs of 20, 18, 16, 14, 13.1, 13.1, 12, 11, 11 and 10 miles, plus many shorter runs. We ran intervals, races and hills. We ran in wind and heat. We are more ready to run long distances than at any other time of our lives. How will 26.2 miles feel?

There’s a significant chance of rain on race day. Will it rain? What to wear? How will our bodies hold up? More mysteries of life, yet to unfold!

Let’s go twice as far!

SUP to do list….

Where to stand-up paddle board?  I’m starting a list!

1. Bennington Lake, Walla Walla, WA.  Done!
2. Bateman Island, Columbia River, Richland, WA.
3. Jubilee Lake, Oregon. Over 4,800 feet in elevation, so summer only!
4. North & South Twin Lakes, Inchelium, WA.  Annually!
5. Burbank Slough.
6. Little Spokane River.
7. Casey Pond, Columbia River.
8. Flathead Lake, Montana.
9. Curlew Pond, Columbia River.
10. Lake Roosevelt, Coulee Dam, WA.
11. Hutchinson-Shiner lakes, Othello, WA.
12. Oahu South Shore, Hawaii.
13. Coeur d’Alene, Idaho.
14. Christina Lake, British Columbia.
15. Aruba.
16. Lake Tahoe.
17. Hood River, Oregon.
18. Florida Keys.
19. Snake River, Clarkston, WA.

Where else should I go?

What SUP Mom? We’re living your love!

Bennington Lake on my second SUP outing.  Fun!

I love activities that blend fun people, natural beauty and enjoyable exercise together!

Little Miss Instigator! What will she think of next?

With my desk job, exercise is imperative for my health. Life is busy, so multi-tasking is naturally good for my soul. How else to get enough rest? The exercise gets me high and improves my chances for more time for more fun.

Mind expansion with core, balance, leg and arm work. Wellness adventure!

Mom, you were an amazing teacher of love, kindness, compassion, service and gratitude. I am lucky to have had you in my life for so many years. I hope to live your legacy and I believe that engaging in fun with my own kids is one good way to do so. I know you agree! Happy Mother’s Day! We love you!

Powerstroking, I’m not joking!

My sweet summertime ride – 2012 Kona Hei Hei 29 Deluxe.

I hope I feel something like that on marathon Sunday!

I left work before six, fed Nick and hopped on my quick fix machine. On it, I can get high in almost no time at all. It never fails me. It always helps me feel like a kid again. I like that!

It’s nice when it’s so warm that exercise time doubles as sun-tanning. I love soaking up glorious rays of energy while my heart pumps, my legs spin and my mind and body engage in following the single track. Two women on horses appeared as happy as me. Rabbits darted, deer pranced and bugs swarmed. The more I pedaled, the stronger my legs felt. The sun finally gave up on me after ninety-two minutes, but I was fed. I had my buzz on. I can face work with a bigger smile, after eating joyously and sleeping like a baby. All is well! Some days you’ve got it, and some days you don’t. Today I believe I could have raced up Doomsday Hill. Perhaps we’ll meet again. I hope so!

SUP dude?

Summer in early May? Fun!

Yay! Yippee! Hooray! Woohoo!

What’s up with you? I mean, what SUP with you?

Today I took my maiden voyage on my 2013 Tahoe Rubicon 12′ standup paddle board. It was a blast! I paddled all around Bennington Lake and its inlet, as far as I could go, until fallen trees blocked the way. I was blessed with smooth water and glorious sunshine. The shade felt great too. I even suspect that standing in my Vibram Five Finger shoes served as therapy for my foot problem. Now I’ve had two evenings in a row that were so much fun, I almost didn’t notice that I got exercise!

I saw two herons and later jumped two ducks, as I paddled up the inlet. I even outran a fishing boat! I guess I should admit that they were trolling though.

As I launched, a man asked “are those fun?” I told him I didn’t know yet. But now I do! YES! They are great fun! I had apprehension about how it might go, heavily overshadowed by excitement, as I prepared to leave work. Sandy, a native of Hawaii, suggested that surfboards are tippy, and asked whether I’d ever been on them, or skateboards, or snowboards. Nope. Like that should stop me? Heck no! No risk, no reward!

So I shoved off into a kneeling position, laid the paddle perpendicular to the board, stood where my knees were, adjusted the paddle, and off I went! It felt a little tippy at first, as I got my sea legs. After an hour of circling the lake, I loaded the board and headed home, still dry, other than sweat. I’m glad I started on calm water with a stable board. I’m grateful for such a pleasant experience. The Naish Makano Vario RDS paddle worked beautifully; it has awesome ergonomics! My Nathan hydration belt offered extremely handy access to drinks. That’s pretty cool for a rookie trying to stay dry!

Agony of de feet!

Dueling Dashers

Bladder challenges, heat training, a spitting egomaniac, sore feet, fit people, kind gestures, gray shirts, cute buns, limping, humbling and mind expansion.  Bloomsday 2013 was fast for Annie and I for the first two miles. The rest was spiritual growth opportunities! It felt brutally hot, exceptionally tiring and even painful. The low energy and pain were surprising, considering our training with good speed, effective recovery and best-yet endurance. Some days you’ve got it and some days you don’t! On the off days, we do what we can. On the days when we suffer pain, we search for reasons, solutions, rehabilitation strategies and relief. Is life tossing you some lemons? Lemonade is good! (but it’ll cost you $3 at the top of Doomsday).

Annie set a personal record for the first two miles, taking it out in 7:50 and 7:50, despite the crowded start. I was right behind her. I focused on keeping her in sight for the first mile, amid the mass of humanity, then reeling her in over the second mile. Then came obstacles: hills and heat.

Maybe karma kicked me after I belittled Doomsday Hill after the Badger Mountain Challenge. Perhaps it just wasn’t our day to go fast. After all, I’m not Ricky Bobby. I know we’ve put in a lot of training. To have my foot become sore on a short run, after faring well on longer runs, is perplexing. It certainly is confirmation that we never know what’s going to happen. How will we respond?

I managed to beat Annie to the finish line, despite a strong urge to pee for the entire race. We chose good starting positions over bathroom breaks at the start of the race; our strategy backfired! Annie was even more hydrated than me! After we got separated, I didn’t know whether she passed me or not. I only knew that for the last 5.5 miles, I had no zip, other than a short dash to the finish. I just couldn’t seem to get enough oxygen. But our 2013 challenge series just got more interesting, as we’re tied at two wins apiece. Where should we race again? What will offer a great climax?

How will we recover from our injuries? Annie has a foot issue that was compounded by new shoes. It appears that plantar fasciitis has returned to me after many years. It seemed to come on fast. I’m wondering about the cause; is it related to calf tightness, increased mileage, mechanical issues, speed work, accidentally running in old shoes or my residual ankle soreness? Should I run the marathon? Should I cross-train only until then? Taping?

Silver linings appear when we are ready to see them. Bicycling! Paddle boarding! It’s time for more passionate fun! No time is right to get discouraged. There’s too little time available! I’ll finish my marathon training on my bicycle, if I need to. I’ll do golf ball stretching, night splints, arch support, naproxen sodium, icing, etc. I’ll do all the seemingly right things, then see what happens. I’ll do my part as the mystery unfolds!

Another cool shirt!

Race on!

Big Red and Super Peach, just before Bloomsday 2012.. What will be new for 2013?

I get to race again on Sunday! That’s evidence of a youthful heart, is it not? I hope my legs feel young and strong! Cool, clean air and clear lungs would be great too.

It’ll be fun and revealing, however it goes. I’ll see how I am. All kidding aside. Me, my shoes and shorts and twelve kilometers of rolling asphalt. Plus over forty thousand other people, firing energy into each others souls. I’ll feel alive! Eventually I’ll be out of breath, spent and then on a natural high! Along the way, a part of my mind may try to get me to slow down. Another part may want to press on, push the envelope and go to another level of exertion. It might even come down to a sprint to the finish, side by side with Annie. Wouldn’t that be fun?

Bloomsday is a rite of spring, a tradition of exertion, a display of wellness and a challenge to our spirits. It is short enough to attract diverse people, yet long and hilly enough to challenge serious runners. It draws me back, hoping that one day I’ll zoom up the infamous Doomsday Hill.  Will this be the year? Now I’m really getting excited!

What SUP?

Rubicon on lawn, TR-X2 hiding, like a Stealth bomber…..

Lately, I have a higher class of problems. How to transport my cool new toys? The INNO 446 standup paddle board (SUP) rack that a supplier claimed would work on my 4Runner will not fit, because the factory crossbars are too close to the truck. Luckily for me, David at REI Kennewick is helpful, knowledgable and friendly. REI in Kennewick and Spokane are two of my very favorite stores. They have a lot of cool gear. But their defining greatness lies in their people; they have great people who make our lives more fun! Thanks!

So now I have a great way to transport one board, with the potential for more. Putting multiple boards on one rig complicates matters a bit. Unless I get a trailer, which suggests a larger garage, thereby a new house. Whoa!

But I have two cool boards that look like fun! Some problems just need to be solved! Two rigs? Trailer? Move to a lake? But again, I digress.

This is like one of those confusing flashback movies. I wanted to try SUP, since I’ve heard great things about how fun it is and about the great abdominal workouts it delivers. I sense that I will really like it. I was convinced enough to want to buy a couple of boards to take to the lake this summer. Living in the north and facing the busyness of marathon training, the recommended “try before you buy” approach was ditched. So I’m risking a shaky approach, but it just may work out, if we get them to the water!

Via internet research, I decided on lake focused versions that could cut through chop nicely, tour well and deliver speed in our inevitable races. Remember how Annie and I are about competition. It even looks like my board could be a bit faster! My board appears to be slower, but I’m guessing I’ll still smoke Annie in races.

Since REI has my trust and their amazing satisfaction guarantee, as well as a large selection, I chose two boards at REI on-line, along with adjustable length paddles, personal flotation devices and leashes, if we tackle wild waters. As I continued researching, one of the boards sold out at REI.  So I ordered it from another source. Something prompted me to call them up, since their website hadn’t shown my board as shipped as soon as expected. It was because the normal shipping guy was away from work. So I talked with Jeff Morter from Paddle Surf Warehouse for a while. Why hadn’t I called around to talk with experts earlier? Anyway, Jeff sold me on a board that he was convinced was way better, more durable and considerably cheaper than the one I ordered. So I got the 12 foot 2013 Tahoe Rubicon, a board bag, an adjustable paddle, two dock/deck lock, plus a $52 refund, in the place of a Boardworks Raven 12.5 foot board.  I know there are many lessons here, so let’s hope I learned some of them.

The Tahoe showed up at my house last Friday. How exciting! Then came the “oh crap!” realization of the rack not fitting on my rig. Cool new toys that we can’t use? Just another spiritual growth opportunity! Have a little faith dude! On Saturday we picked up the Amundson 12 1/2 foot TR-X2. It’s carbon & bamboo design may be a hair faster slower than the Rubicon.  I guess we’ll see! David sold me two long Yakima straps with integrated cable and lockable padded cam buckles. They worked great, along with the Yakima tip and tail bra straps that I purchased earlier. I drove home through twenty-some mile per hour winds and the wing board rode beautifully. Later I found a website claiming that one guy transported up to five boards on one rig. So I’m searching for ideal padding to put between the boards.  I can either stagger the boards, due to the fins, or remove the fin from the bottom board. The weather is predicted to warm throughout this week, coinciding with my furlough day. What SUP?

Run to the river and jump right in!

What a day! Yesterday was a really big day for me. I’m not sure what was most important, but growth happened.

We anticipated our twenty-mile run, the pinnacle of our training for next month’s Coeur d’Alene marathon. To fuel up, Annie made green smoothies (Kale for breakfast; move over Popeye!), followed by coffee smoothies (over the top AMAZING!!!) and peanut butter and jelly toast. These accompanied hours of more research and then final selections of toys for our next big thing: standup paddle boarding. I ordered boards, paddles, racks, leashes and personal flotation devices. I’m so excited!

Throughout the day, I learned and re-learned about myself, noting impatience, apprehension, frustration, determination, perseverance and jubilation. When I recognize my motives, they can teach me valuable lessons. It’s even possible to grow from them!  Who knew? Serve, rest, recover, fuel, release, praise, accept, observe, enjoy, admire, bask, encourage and belly up! Food never tastes better than after a long-ass run. I don’t know it there are tougher “walls” yet to come, but we tackled some tough ones yesterday!

Perhaps we needed this mental challenge to round out our preparation. The eighteen-miler seemed almost easy to me; if it wasn’t, my mind has beautifully blocked out the tough parts. The half marathon up and down Badger mountain boosted our confidence further. Yesterday boosted it again, in a new way. We started with little spunk, and our bodies became tired, sore and weakened rather early in the run. Maybe that’s “the wall”? Did something inspire us to add those big hills early on, to help our growth? As we faced trepidation, around halfway done, a cool inspiration re-surfaced: “when your legs get tired, run with your heart.”  Yes! Now we know that even when we start partially tired and weakened by our training, we can still push through a long run.  Strong or weak, high or low, we can get it done!

You never know what you’ll feel like on race day. You never know about any day! But bringing our best, enjoying the process, loving the now, seeing the beauty, slowly blossoming and keeping the faith are paths to growth, joy and peace.  Sometimes they even end with curry! Yay!

John Denver’s “Colorado Rocky Mountain High”:

But the Colorado rocky mountain high
I’ve seen it rainin’ fire in the sky
The shadow from the starlight is softer than a lullabye
Rocky mountain high
(Colorado)

A delirium recollection from yesterday:

On that Bennington twenty-mile high…I’ve seen a lot of country passing by…The rush of adrenaline is sweeter than chocolate pie….Bennington High…Walla Walla…

Twenty miles give a LOT of time to talk, think and trip out!  :)

Badger Mountain Hurricane Half Marathon

“Three times up and down this mountain? Hell yes!”

We could have named her Adventure Annie! She’s fearless about challenges. I never know what’s going to happen, but it’s always something interesting!

How about three ascents of Badger Mountain, forty mile per hour gusts, swarming bees and 13.1 miles of rocky terrain? Just another Saturday. Vivid evidence that all miles are not created equal! This jaunt was as tough as last week’s eighteen miles, which had more hills than our previous long runs. We’re getting stronger!

That’s pleasing, in an achy way. We tear ourselves down to build ourselves up. Great material for microcosm man! Will I soon be marathon man? It’s been fun to watch our confidence grow as we take this journey. It’s about so much more than running. It’s pleasing for our bodies and spirits.

I played a lot of high school golf in high wind gusts. Sometimes I was glad to hit part of the ball. Whiffs are a little less embarrassing when you’re blown over by a mid-swing gust, but they’re still hard on your score. Not as damaging as getting blown off a mountain trail while running! Embarrassment passes quickly. Injuries tend to linger. Watch your step!

After our first clockwise ascent and descent, we ran the bottom of the south side, for variety. Then we met the bees! Thousands of them! We escaped with one sting each, swinging wide around their nests. But they filled the air, like the pesky little bugs near Mill Creek at sunset.  Adrenaline powered us on.

There’s something about pushing on through long runs, finding your toughness, running on when it’s just not easy. It’s empowering. Many things that once seemed difficult now seem trivial, easy or simple. The stakes have been raised. Belief grows. Horizons widen. Doors open. Faces glow!

We got our run on! We’re becoming fully alive! How about some fairways, lakes, mountains, oceans and more trails? Why not!

Possibilities!

Two thirds of the way to 26.2!

Maybe I’ll shoot under par. Perhaps I’ll standup paddle (SUP) on lakes and rivers. I may finish a marathon! I could become awesome at hackysack. Maybe I’ll fall in love again. Watch the Cougars win at football. Mountain bike in heavenly places. Help solve the overwhelming challenges facing healthcare. Live as an example of good health myself. Play with kids to be like them!

I don’t know what’s coming, but I like the possibilities! I believe in them. I trust that good processes increase the likelihood of good outcomes. I’ve done much work to prepare for a marathon. I’m mentally prepared to do the rest. My body has held up well and prospered. Cross training has helped me avoid injuries while preparing me for more fun, such as SUP and golf. It would be silly to become complacent. The better polished my body becomes, the better equipped it is to paddle and swing, among other things!

Spring is so fun! I’d like to hold it in my heart forever. I’m feeding off the energy from positive people and trying to feed them encouragement and inspiration. I see the synergy. I love it! I’m glad that my kids are so much fun!

Dancing the line!

I try to dance some fine lines.  Finding and following these lines requires balance. Each of us defines moderation, excess and sloth in different ways.  Many of the differences in our definitions stem from how honest we’re able to be with ourselves.

There’s a fine line to physical achievement.  On one side are treacherous injuries and over-exhaustion.  On the other, wasted potential. On the line, or in the zone, we find ourselves feeling stronger, more energized and full of zest for life. Getting in touch with truth begs differentiation between laziness and a true need for rest. Betterment encompasses fatigue, exertion and minor aches and pains. It begs for stretching, fueling, massage, diverse activities and recuperation. That’s just a short journey from over-resting, so awareness is paramount. Our minds must be in touch with where our bodies are now, not where they once were, or where we wish they were. Physical health is built over the long haul, dependent on regular practice of an artful balance of sleep, nutrition, hydration, spiritual re-charging and exercise.

Many of us have worked too much at our jobs! Many of us have also worked too little, or gone to work tired, hung over, distracted or un-motivated. I love the correlation between healthy living and job performance. My brain simply works better when my body gets what it wants. It must like blood flow! Rather than pop pills, I prescribe myself exercise! This is one of the best choices I’ve ever made! I love it when I get more done in less time!

The line between serving others and taking care of myself also requires moderation.  If I feel disconnected, I may be focusing too much on myself. If I feel disgruntled, I may be neglecting myself. To best serve, I must be in the spirit of the servant.

I sense that we have so much more potential. How to get there? Am I on the path? Where does it lead? Am I missing a key part? How can I fuel better? What can I do to rest more effectively? How to recover quicker? How to open my mind more fully? Who can inspire me? Who should I serve? Where can I best serve? What is the best job for me? Where should I travel? How young can I feel? Can I really dance the line? Turn up the music!

I’m coming for you!

Am I like other smack talkers? Why do it? Mostly to: (1) increase the likelihood that I’ll follow through with the actions and (2) motivate some of you, including my long-run training partner, Annie. I believe it’s a potential win-win-win scenario. Those are my favorites!

Sometimes, I’m a legend in my own mind. I start thinking I’m the most important person I know. Mom, I hope you’re chuckling a little here. I’m working on bettering me to become more capable of serving others. If I’m on the wrong path, someone should tell me.

So Annie, I’m coming for you! I’ll be faster, better fed, tapered and energized! I’ll do intervals, hills, long-ass runs and stairs.  I’ll even do the leg weights! If this makes you work even harder, I win!

Has anyone  out there lost the belief, desire and/or habits of being the best possible version of themselves? If you get anything at all out of this post, I win again! I could really be on a roll here!

If all you learn is that I’m an egotistical, unashamed self-promoter, well, I win again! Because you’ll know exactly who you don’t want to be.  It’s starting to look like I can’t lose on this deal…..

Badger Mountain Challenge: AWESOME!

Young at heart! Badger Mountain Challenge 2013.

Move over Bloomsday! There’s a better place to race! I mean absolutely no disrespect to Bloomsday; it is a first class operation. It will always have a special place in my heart. But the Badger Mountain Challenge is a better course! That’s easy for me to say now, having finished the 2013 race.  Ascending Badger Mountain twice made Bloomsday’s infamous “Doomsday Hill” look like a speed bump.  Kind of like a Sunday stroll in the park! Comparing the Badger course to Bloomsday, or any other road race, is like comparing mountain biking to road biking: riveting technical challenges combined with physical challenge vs. somewhat monotonous physical challenge.  Bring on the wild!

Annie wins! 2013 tally: Annie 2, Frank 1.

We arrived to the race about the time the first wave of speedsters were taking off.  The porta-potty line was long, so we missed waves two and three as well. The rest of us started after waiting for our turn, so Annie and I were in the fifteenth wave or so. The race was brutal at first, climbing hard without a real warmup. I pulled to an early lead over Annie on our first trip up the mountain, but she passed me by on the first downhill section. She has awesome downhill speed! The course twisted and turned, climbed steeply and descended steeply, followed by a long rolling road next to an orchard. For us, walking was best on some steep uphill sections. The mental challenge was to remember to run when you could. We passed dozens or hundreds of people during the course of the race, after starting nearly last. Annie was mentally tougher than me today, pushing the second mountain ascent.  I realized I was a bit late with my second gel. As it kicked in, the course leveled out and I turned on the speed!  For the last mile or two, I was running like a youngster, and loving it!  I finished in 1:41, about 2.5 minutes behind Annie. When I said my goal was 1:35 for next year, she targeted 1:30. That’s tough competition!

The race was well-organized, had good food and a beautiful site. Thanks to all the volunteers!

It was so fun to run in the sun!

Finishing fast! Re-match!!!

Beware the L.A.R.!

It was a microcosmically enlightening weekend.  Anticipation of our long-ass run, aptly named by Annie, reflected some fear, and much excitement. Finding Annie a bit ill was deflating, somewhat relieving, then disappointing. A fleeting fear of losing the dream passed by. Go with the flow leapt to mind. Who knows why things happen? It’s always important how we respond. I’ve had enough bad responses for this lifetime! We enjoyed a movie and retired early, sleeping long and hard.

Saturday brought our first experience with Recreational Equipment Incorporated’s periodic used equipment sale. We trailed so many people that I started wondering what the fire code limit was! We found the sale in the back parking lot, accessed by a parade through the store. So much stuff! There were great bargains on lightly used goods that weren’t quite right for the original buyers. REI’s ultimate money back guarantee also gave freeloaders a way to return heavily used items. Some folks will take advantage of anyone they can! It was fun to talk with the friendly and adventurous staff members and patrons. One dude told me of his trail running exploits in Vibram Five Finger shoes. Beware the pokes from rocks and thorns! I got a second pair of them for 70% off retail. Annie scored amazing deals on two pairs of running shoes, a wet-suit, a large backpack and wind pants. The check-out line was long, so we had time to shop for more cool stuff. I got another pair of Thorlo  Experia running socks (best!), a thin headband, a nice hydration belt and more gels. After hours of shopping, I felt tired! Maybe it wasn’t a good day for a long-ass run anyway? After some tasty curry, we retired to Annie’s apartment for rest.

Just as I was preparing to doze off…..”Daddy, it’s time to run!”  WHAT? Well, maybe we’ll get in a few miles, perhaps up to eight, but at least it won’t be a long, grueling run. “Just let me take a little power nap.” “How long?” “Five minutes.” Just long enough to prepare mentally. When my mind opts in, my body can follow. I mean that in the most extreme sense.

Because Annie’s a frickin’ maniac! We’re both stubborn enough to take on whatever the other one’s dishing out. You aren’t beating me! If you can do it, I can do it! This is seriously effective accountability partnering. Perhaps my only real hope to reach this goal?

Heather said the canal banks in Kennewick are great for running. She is right, but we started with a TERRIBLE guess on where to get access, on the wrong side of the canal.  After a mile or so of bushwhacking, bridge seeking and bark sparking, we limped back to the truck to try again. We discovered the Tagaris winery (owned by Taggares, but who’s really spelling anymore), causing hometown french fry factory flashbacks. We parked and tried again.  WORSE!  But hey, we stumbled another quarter-mile or so.  At this rate, we could be accused of stalling. The third time really is the charm! We got smarter, parked better and ran for a couple of hours. It was fun to feel our motors eat up the miles, building confidence while testing our growth.  We reached 11.6 miles when the sun was spent. So we trucked to the Columbia Center mall, prompting more flashbacks. I was a youngster when it was brand new. That Bon Marche’ was fancy! We learned that you can run 4.4 miles in three laps of the parking perimeter, which was especially rewarding with a mix of endorphins and sugar deprived bewilderment; EVERYTHING was so funny! Plus our spirits were soaring. We can run for three hours! We now believe we can run for five!

Adventuring

That could have been me!  Goodbye to my 22 year adventure partner……

Going to work is an adventure!  Financial challenges promise adventure. Instead of boredom, we practice juggling, imagining, testing, measuring, re-thinking, reporting, streamlining, etc.

Play time is still more fun! I seek new ways to build, tone, lengthen and strengthen my muscles and my mind. Active, fun and challenging pursuits fire up my spirit! Helping others experience these delights sounds so enticing!

Time for play! Or work? They both sound fun! Here’s to more adventures!

Let’s ramp it up a bit!

 

 

Whom shall I be?

It’s my choice!

I loved running the St. Patrick’s Day 10k footrace in Kennewick yesterday, for many reasons. It was fun to start strong and fast. My ego enjoyed passing some people along the way. My pride loved watching Annie finish with the best kick I saw, to beat out a woman who sprinted in her attempt to hold Annie off. I fed off the energy of hundreds of healthy people, assembled to celebrate the spirit of competition. I was inspired by the finely tuned bodies of the fast runners. I realized that the harder I work at it, the stronger I get, the faster I run, and the better I feel. This applies to so much more than running!

I choose to be strong, healthy, optimistic, adventurous, playful and fun. I choose effort, mental toughness, dedication, persistence and faith. I embrace challenge and resistance, just as I accept wind and rain. My spirit will soar like a sail on the sea, an eagle in flight, or a racer engaged. I will use healthy fuels to run faster, think more clearly and explore more widely.

I will enjoy this amazing gift of life, in the fullest way I can muster. I hope I always stay open to better and better ways to live!

Vegetation assimilation!

You are what you eat! The truth of this resonates in various ways.

Eat more fruits and vegetables! This is intuitively sound and consistent advice across the field of “experts.”

So? Yesterday was a classic day, including blackberries with breakfast cereal and a pre-workout treat of mango. The day climaxed at dinner, starting with green smoothies, following a long workout on elliptical machines, weights and StairMasters. Then we enjoyed Indian butter masala stir-fry:

 

Having eaten the smoothie, which was laden with kale, spinach and banana, the broccoli and red pepper in the stir fry made for a nice balance of health. The next course took us to a new level: roasted vegetables! Brussels sprouts, asparagus, butternut squash and sweet potato fries filled our bellies the rest of the way.  I slept well and now I’m charging into a new day! Thank you Annie for feeding me so well!

Since we are what we eat, what are we?

1. Vegetables?
2. Nutrient-replenished athletes, ready to charge into a tempo run?

Given my work schedule, and the resultant need for stress relief, I’m voting for option number two! Knowing Annie, I believe the run is more mandatory than optional!

This growth isn’t easy!

Running fourteen miles yesterday was growth for Annie and I. It was a faith builder. We really didn’t feel like running the last two or three miles, but we did. Those last few miles were a growth frontier, a persistence test. Do we have what it takes to push to the goal? The run sharpened our mental toughness and extended our physical frontier, so that in a couple of weeks, we’ll likely be able to run sixteen miles. Will we feel the same after that run? I don’t know, but I’m guessing so. We’ve done four runs of eleven or more miles in the past month, and they’ve all been tough. Yesterday, it was hard to finish a short cool-down walk. We should have walked farther, but we could not.

Since that was so hard, what makes me think I’ll be able to run twice that far in a couple of months? The people who inspired me! All the people I’ve known who have run marathons before. You made it! You’re tough, mentally and physically. That’s the new me as well. I want to join your club! Without this commitment and the resulting accountability, it would be way too easy to give up. I want to see how it feels to climb this mountain!

It’s a little shocking to me, because I had limited myself to half marathons. Until last month, I hadn’t run one of those for over five years. I thought ten kilometers was far enough. Then I decided to move past self-limiting thoughts. I was cornered. How to escape? RUN!!!

Shine like the sun – facilitate fun!

I hope we’re all looking for ways to have fun. I sure am! Tough stuff comes naturally enough. Being the fun is like taking a run: it boosts me higher! Can I help someone smile? Induce a laugh? Spark a chuckle? I know I’ll try!

The sun is shining gloriously this morning! I knew it would. I needed a bit of patience. I don’t know which days will offer the most pleasant weather. I can’t do anything about that. But the storms in my soul are within my control. Because I’ve been gifted spiritual tools that I can use to help my light shine. Time to put in a new bulb? There’s an endless supply! Let’s flip the switch!