Sunday, January 30, 2022

Wally

 Wallace at Stirling Bridge

aka Wally, Footboy,  Booboo, Mister Blondie, Bubby, Knucklehead, Goofball, Salt to Poppy's Pepper.

Age 12, begging for a treat, and still looking impossibly young.

I first met Wally at age 16 weeks.  He was shy, skittish.  I picked him out and brought him home to meet the family

Wally didn't like squeaky balls.  In fact he generally wasn't interested in toys.  My wife could get him to play with a fluffy squirrel, but she had to run around with it to garner his interest.

Wally's puppy pictures.

Wally didn't like the pool.  He wouldn't jump in like Poppy to chase down a toy, of course, see above.  He hated it when we would bring him in and he would quickly swim to the side, not always quite knowing where the exit steps were located.  At best he would lay on the cement next to me when I sat in the pool, and occasionally give me a lick to let me know that he was there.

Wally was camera shy.  Every time I would pick up my phone to take his picture he would turn his back and slink off.  The above is a rare picture of him at age 4 next to the toy basket.  He is slightly blurry because he was already in motion to leave.
Walking in Cambria, age 6,

One game Wally did like was Rawr-Rawr.  It's hard to explain.  He would jump up on the couch, roll around knocking the pillows off while making the Rawr-Rawr noise.  He used his nose to burrow under pillows.  Sometimes he would try to burrow under me and knock me off.  Later, when I had an exercise mat, he would play this game sans pillow while I rubbed the sides of his head.  

Wally age 8 on my wife's recliner.  He would jump up here and settle against her leg while she reclined.  He did this regularly when the weather was cool year after year, until he couldn't anymore.  This was a stealth photograph, or he would have jumped off.

Wally and Poppy had a simple relationship.  She was in charge.  She would often steal the fluffy squirrel from him.  She would steal his food if she finished hers first.  Where she went, he followed.  But sometimes he would lose her, and she didn't wait for him.  He marked places where she marked, sometimes giving it a double, or even triple tap.

They both loved adventure.  Poppy could figure out when we were going camping, just from our level of activity and the noise we made loading the truck.  Wally would then get excited because Poppy was excited.  

Wally LOVED to run!  I wish I took up running sooner so that he would have had more years of going running with me.  He could really move with those short legs.  I had to slow him down because I couldn't run that fast!

Poppy and Wally age 10, at the beach and with our brand new teardrop.

Age 11, on another camping trip.

Age 11, waiting for treats from dinner prep.

Wally loved to pick fights with other dogs. He tended to also snap at passing runners, bicyclists, skateboarders, anyone on a scooter.  He killed at least one mole that I know of.  He definitely wanted to kill any cats in 'his' yard.  We had our front yard fenced in just so our dogs could go out front while we sat on the porch.

Age 15 still waiting for scraps.



Panama City, age 15.



Wally age 15, loves Papaya!

Wally age 16, still a foot boy.

Wally passed on January 24th 2022.  He couldn't see, couldn't smell, couldn't hear.  In the end he did enjoy one last Rawr-Rawr without making noise and just rubbing his head against a towel, but I knew what he was trying to do.  I'm grateful for the 16+ years that Wally shared with me.  I will miss him always.













Thursday, May 27, 2021

Flex and Stretch

I've lifted weights since I was an adolescent.

I started running just shy of 50.

I've done a little stretching off and on for as long as I can remember.  I've never been particularly serious about it.

I'm not sure the exact stimulus that got me thinking that stretching might help me run faster, but that was the motivation for looking at stretching routines.  I found the following on YouTube:


This formed the core of a new stretching routine that I started at the beginning of last year in Olympia.

I began to realize that I had been doing other stretching exercises to strengthen my back.  I also became cognizant of the fact that many of these activities fell into the realm of Yoga.  I soon had my own routine that I blended with my floor exercises.  This became my "Flex and Stretch" routine.

Three to five times a week I add a meditation component, complete with Lotus position.  Meditation usually begins with a focus on breathing, but often includes a body scan component, followed by a gratitude component.

I've identified the following yoga forms in my stretching/meditation routine:

  1. Bridge
  2. Child's pose
  3. Cobra
  4. Upward Dog
  5. Downward Dog
  6. Spinal Twist
  7. Pigeon
  8. Lizard
  9. One leg Pigeon (modified)
  10. Warrior III (modified)
  11. Forward fold
  12. Bound Angle Pose
  13. Seated Forward Fold
  14. Plank
  15. Half Plough pose
  16. Wind Removing pose
  17. Pancake 
  18. Side seated angle pose
  19. Marichyasana d
  20. Tree pose
  21. Dancer pose (modified)
  22. Lotus (for meditation)
It looks like a lot when I write it out like that, but it goes by very quickly.

I've been trying to touch my nose to the floor in Pancake. I still got a few inches to go.  The Tree pose and Warrior III are very critical to developing proper balance.

The "Flex" part of my routine is a lot of core and arm exercises.  I do crunches, leg raises, and pushups.  The elastic bands  are used for flexing biceps, pectorals, rhomboids, deltoids and latissimus muscles - at least the ones I have remaining.

400 crunches, and 60+ pushups is a good day for me.


Thursday, May 6, 2021

El Valle

 El Valle, Panama is a small town situated in the crater of an extinct volcano.  This mountain peak is part of the crater rim.


The elevation here is about 2000 feet and this makes the region cooler than the coast of Panama from whence we came.  However, the humidity is still quite high.  This combination of cool weather and high humidity resulted in difficulties with drying my running gear.


I managed to pick out a 2 mile loop, relatively pot-hole free, close to our rental that resulted in runs a little over 4 miles.  I even did some intervals, hill sprints, and tempo runs. However, the mask restrictions still inhibit me from trying to do more.

Right down the road from our rental was a butterfly house.



I started going with my wife on her bird watching walks after my run.  I wanted to spend more time with her, and it was a great way to add to my weekly mileage, even if it wasn't running.  I don't have a camera that really does a great job with birds.


I couldn't get a good picture of the crested oropendula either.  But we did find their nests.

During one of these walks we came upon a sloth.  We didn't get a good picture.  But the next day we came upon a second that was much closer, and my wife got a great video.



Wally and I decided to give Papaya another try.



The house we rented had a great outdoor gazebo with a grill, outdoor stove top, and hammocks.  We managed a couple of barbecues.  It was tricky getting a fire started with all the humidity.  I let my wife handle the fire starting part because it's something she excels in.  The resulting food wasn't as great as what I could produce in a Primo or even in my little Weber, but it was a nice change.


I made some meatballs.  I'm in Panama and not Sweden, so these are Panish meatballs.


I didn't take any pictures of the outdoor produce market, but it was nice.  Our monthly food expense  has dramatically decreased in Panama, and particularly here in El Valle.  However, I wouldn't say that I'm eating healthier.

A month in El Valle was fun.  Now we need to return to Panama City to pick up our permanent residency cards.


Saturday, April 3, 2021

Panama

So my gut reaction is to say 2020 was a crap year.  Poppy passed away, there's a worldwide pandemic that has limited travel opportunities, I broke a tooth by way of an epic fall while running. 

Still, the rest of my family have our physical health.  I don't know anyone in my family or friends who has passed from this dreadful disease.  So I am feeling a bit grateful for that.  Mental health probably features a little depression all around.

Going a little stir crazy, and hearing that Panama had reopened its borders, my wife and I pushed ahead with our plan to seek residency in Panama.  The rate limiting step was the apostille for our FBI criminal background checks.  This wasn't surprising given the state of the government during the election, complicated by the pandemic.

We hired a pet relocation specialist to help with moving Wally.  That was expensive!

With papers in hand, we contacted our Panamanian lawyer and got the green light to go to Panama.  

We shed most of our furniture and things we could bear to part with, and put the rest into a very small storage space.

We were able to procure a RT-PCR test with a less than 48 hour turn around time.  We bought some KN95 masks.  Finally we rented a car, sold our car,  and made our way to the airport.  We flew first/business class in hopes of maintaining some physical distance between us and our fellow passengers.

There were no major problems in transit.  Passing through customs was a breeze.  We got to our Airbnb by taxi.  We spent a month in Panama City.


Wally arrived safely.  It's a warm place for a little Cairn Terrier.


The mornings are beautiful, but still too warm for me to run more than 4 miles while trying to wear a mask. 


But I did manage one 8 mile run.

We took a boat ride on the Panama Canal and saw all types of wildlife, including monkeys.






After spending February in Panama City, we arranged for transport to a beach resort area.




I brought the necessary tools to workout.


Tortillas in Panama are these little corn cakes.  I like mine cooked in butter with an egg and cheese on top.

I've seen some interesting insects.

We went down to meet the fishing boat and bought some fish.  I think it is a Spanish Mackerel.  We had them gut them for us.  It was 3 dollars for both fish, but I tipped the guy 2 for gutting them for us.

4 miles?

We are leaving the coast soon in order to explore the much cooler highlands.  Hopefully I can get some decent running distance in.



Monday, December 7, 2020

Deadlands

I found something fun to do with my family and a few select friends during this pandemic.  

Imagine my wife role-playing a foul mouthed gunslinger, my son as a card chucking magic-user, and my daughter a miracle creating show girl.  Throw in a pacifist Native American Shaman, a one armed Martial Artist, and a gatling gun wielding Pinkerton Agent (played by a former fellow member of the Dungeons and Dragons club!), and you have a fun making posse. 

The game had to be online because we live in different states and we didn't want to risk giving each other the virus.

There are a numerous Virtual Table Tops (VTT).  I was introduced to Roll20 when the pandemic got started and the groups I was currently meeting with switched to an online format.  It was a natural choice.  It helped that my son and a couple of our friends were familiar with the interface. 

 I'm a big fan of a role playing game called Savage Worlds.  It has its roots in wargaming, and has just enough tactical elements to engage my interest.  A friend of mine had introduced me to the system.  It's an easy to use generic system that serves as the engine to create a role playing environment of your choice, be it science fiction, superheroes, fantasy, or the Old American West.  The good people who created the rule-set also created a number of ready to run campaigns.

Conveniently, my son and I had just backed the reboot of their flagship campaign "Deadlands" on Kickstarter. The campaign is based on an alternate history of the American West set in the late 1800s.  It's a west where magic works and monsters are real.  The players try to survive, tell and epic tale, and perhaps save a few imaginary folks.

Currently they are in the city of "Lost Angels."  They are battling their way out of the city, while an epic battle rages around it.  

Even with the previous experience, there has definitely been a learning curve in setting things up in the Roll20 environment.  Fortunately YouTube has helped a lot with that.

We meet weekly for around 3 hours, and we can video chat as needed.  Mostly we use voice chat.

It was a bit of a challenge working around everyone's diverse schedules.

I hope we can keep it going.

So many worlds to explore.

Sunday, August 9, 2020

Too much time on my hands

Running

Back in 2014 was when I first tried heart rate training.  I didn't really post any data or analysis.  Fortunately, Garmin Connect has my back.

I was obviously trying to keep my heart rate below 130.  My cadence was less than 180, which it never is these days, and I'm still just as slow as back then.

This time around, I started by trying to figure out my maximum heart rate, and then using zones based on that value.  First, I wanted a new Heart Rate Monitor.

I figured a Garmin Heart Rate monitor would provide the fewest technological hitches for my Garmin Forerunner 735XT watch.  I turned off the wrist optical heart rate monitor because it is crap.  The optical monitor kept telling my my max heart rate was 180-190 bpm (beats per minute), and kept setting my zones based on that value.  Using the chest strap, and some fast finish long runs, I managed to cap my heart rate at 171bpm.  That is some hard running, and I can't be 100% sure that this value is my true maximum.  I've read articles that say don't even try to determine your maximum heart rate as it can trigger a cardiac event, aka "heart attack!"

So I tried using the 171bpm anyways, and keeping 80% of my miles in "Zone1/2."  Hah!  That is some stupidly slow ass running.  Zone 2 is 70% of maximum heart rate, and that is 120bpm. I'm supposed to do this for months, and then my pace should magically start to improve, even as my heart rate remains in the same zones.  

Two absolute rules for my running:

1. Don't do it, if it sucks the joy out of running.

2. Don't do it, if it results in injury.

This really slow running was violating rule #1.  Also, upon reflection, this whole % of maximum heart rate seemed too arbitrary.  I don't doubt that maximum heart rate is a hard physiological fact, and that the central governor (my brain) monitors that shit.  So truly easy running, which is what 80% of my running miles per week should be, must be some fraction of maximum heart rate.

Hold up.  Isn't 80% of weekly miles in the "easy" zone also rather arbitrary?  Ah, but when I run too many hard miles in a week, then I violate rule #2 above.  The 80/20 rule has never gotten me injured, and therefore, it is canon law for my running.

A little more research, aka "Googling," turned up Lactate Threshold Heart Rate.  This is the heart rate that correlates to when your body is producing more lactate than it can clear for a given effort.  Increased heart rate is the "effect" not the "cause" of increased lactate load.  Lactate builds up due to anaerobic respiration in muscle.  Heart muscle never uses anaerobic respiration.  Turns out there is an actual setting on your watch that you can change in Garmin Connect to make your watch record data based on percentage of Lactate Threshold Heart Rate. 

This number made a lot more sense to me as a value to measure "effort."  The brain, along with cells in all my organs could monitor/respond to changes in lactate level in the blood.  It should be a much more precise and nuanced molecular marker for the whole body, as opposed to heart rate.  

It was also a lot easier and safer to determine this number by just running all out for 30-60 minutes.  Actually, Garmin already had calculated it for me based on all the crazy ass running I had been doing over the years.

Finally, the values were a lot more doable and in line with what I perceived as easy running.  I could now take my heart rate up to 132bpm, and still stay in Zone 2.

So then, why use a heart rate monitor if I can just run by feel?  Actually, I'm still using the heart rate monitor, because I still have a tendency to go too fast as my runs get longer.  My heart rate goes above 132bpm. This is particularly true on my long runs.

Running Goals

I don't have any races to train for.  I'm keeping it safe, distant, so no races.  I started the year trying to just run 2 hours a day.  That burned me out (see rule #1 above).  I did get a lot of bulk miles done, and this puts me in striking distance of 2500 miles for the year.  So, that is the goal.  I'm still averaging 50 miles a week.  Once I hit 2500 miles, my plan is to take a 2 week break from running.

Culinary

Retired, lots of time on my hands, more than I anticipated due to world wide circumstances.  So, I've done a lot of baking.

Chocolate bread.


Sooooo yummy!
 With raisins and nuts.


Cinnamon roll bread.



Lots of pizza.


Downsizing, resulted in me getting rid of all my specialized pizza gear.  No more pizza stone, paddle, board.  I've adapted using these aluminum pans.  I've made 600 and  800 gram dough for my pizza.  Although not as crisp on the bottom (yet) it has been a lot less messier, and still very delicious.  I'm just wondering why I didn't do it this way years ago.

Pancakes, and just some ... bread.

About the pancakes.  I discovered on Youtube a video where this guy would pour off his sourdough starter, unaltered to make pancakes with.  I tried this, but pushed some blueberries in there.  I cooked them in butter, sprinkled some salt on them when done, added maple syrup, and...Awesome!  It is the best way to manage my sourdough starter ever!

The move to the Pacific Northwest has changed my sourdough culture.  It survived the move easily, but over the last few months has become more truly sour, not just "wild."  I don't mind it, but I do need to be mindful, so that my bread doesn't become too sour.

My cooking hasn't been all baking.  I did manage to put together a nice chicken terrine.




Wally

 Wallace at Stirling Bridge aka Wally, Footboy,  Booboo, Mister Blondie, Bubby, Knucklehead, Goofball, Salt to Poppy's Pepper. Age 12, b...