Four and a half hours

 Running

I was successful. I finished a 4.5 hour run.  The first four hours weren't too bad.  I actually managed my 4.5 mile loop 4 times in record time, as in faster then the last time I tried to run 4 loops.  The wheels came off at the end of that.  I had dropped from 10 minute to 11 minute miles, but I really thought I could maintain at least 12 minute pace for my last half hour.  However, I started feeling dizzy.  So, I tried mixing in some running with some walking and headed back to the apartment to refill my bottle with water.  I kept moving that last half hour, but instead of 23 miles, I only managed 22.

I have one more four and a half hour run to do.  Hopefully, I can hit 23 miles on that effort.

Tomorrow, I'm only doing three loops easy (~14 miles) and then adding 3 more miles at marathon pace or whatever I can stand.  I really felt like fast finish runs like this prepared me well for the California International Marathon (CIM), and I want fit some into this training cycle.

Travel

One thing that hasn't suffered too much since retirement is travel.  I've already gone into the whole Panama escapade.  We bought another trailer and traveled to Texas from California, then up to Washington.

White Sands

  We also took a Gate 1 tour of eastern Europe in 2022.  It included Albania, Montenegro, Croatia, and Slovenia.

Tirana

Bled Slovania

Then to the Columbia River Gorge.

Mount Saint Helens

In 2023 we returned to Amsterdam to meet our son during his Math conference that he was attending.

They make some fabulous hot chocolate in the Netherlands.

Then we flew into Portugal, the Algarve

We went to a few places in Portugal, Coimbra, Porto, Lisbon, Nazare, and Evora.  We found some Roman ruins.

Then we took a ship out of Lisbon and did a trans-Atlantic crossing.  

But I'll save the rest for another post

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.

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.

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.

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.