Archive for the ‘Uncategorized’ Category

Admin Notes

Friday, June 23rd, 2006

I found some comments from Curtis that had been diverted into a spam holding folder that I didn’t know existed. So I released them and haven’t checked to see exactly where they landed. It might be worth scrolling back through the posts to consider his suggestions.

I have also been working on adding an events calendar. It took a little time for me to figure it out but the link is showing up reliably in the sidebar now. I am figuring out how to authorize people to add events. If you check it out, let me know if it won’t let you in without a password. I need to know that… I also need to know if you are able to add events, so try to add something.

I set up categories on the calendar of: “Chris”, “Curt”, and “Steve” so you can use it track your workouts or events. New members are welcome to use it as well if we get any more members.

Chris

Nutrition Volume I.

Thursday, June 22nd, 2006

Let’s say you want to run at 6pm when you get home from work. It won’t be long before you realize you need to eat a meal (by meal I am talking about the amount of food athletes eat 6 times a day to keep their metabolism going, not what most people eat 3 times a day) probably 4 or 5 hours earlier then do a smaller snack (Not more than a snickers bar) about 2 hours before your workout. And let’s say the run is going to be 2 hours. In my experience you will need to learn about hydration and nutrition to get the full benefit out of that workout.

By the way, if you miss the Snickers bar at 4pm and realize this at 5pm. Have a cracker and start the eating plan below as soon as the run starts and no more than 10 minutes before begining to exercise. Otherwise too much sugar might enter the blood stream and foul up the entire workout.

For starters, unless you are a camel and can handle a workout after taking on 2 liters of water then you must hydrate within that 2 hour workout. Most books claim 20-28 oz of liquid is a general starting point. I generally adhere to the upper end when it’s hot out and the lower end when it’s mild weather. By monitoring my body weight before and after a 2 hour workout I’ve found this amount to keep me from becoming more than 1% dehydrated.

Secondly, unless you are a totally efficient body fat burner, you will probably run out of the energy needed to keep the intensity high between 60 and 90 minutes. Since the gurus say we can only absorb about 300 calories per hour it’s best to stay ontop of the nutrition intake with metered doses every 15-20 minutes from the start. I would not recommend waiting until you feel the total starvation that preceeds the big bonk before starting to take on calories. Doing so would only lead to overeating at the end of the workout. Whereas keeping calories in the furnace during the workout and ending the workout feeling strong not only leads to a better workout but less overeating following the activity.

To keep the intensity up for 2 hours I fill the tank with about 30 oz of water and 1 shot of Hammer Gel before leaving, fill my 20 oz bottle, and take a full 6 shot flask of Hammer Gel. Each 1oz shot provides 100 calories that help to keep the fire burning so that fat can be metabolized. If it’s hot, I use 3 Endurolyte capsules per hour to provide more electrolytes. If there is a water facet on the route I’ll make use of it.

The plan of water and Hammer gel works for up to a 2.5 hr run or a 3 hr bicycle ride. Beyond that I include a sports drink with protein and carbs then cut back on the Hammer gel to keep the intake down to 300 calories per hour. I’m totally sold on Hammer Nutrition so I recommend Perpetum for the sports drink. (See http://www.hammernutrition.com/ for details. Use as directed.)  Download and read this booklet

Ha! I fixed it….

Tuesday, June 20th, 2006

I got the page working right again! Turned out there was just a glitch in the post I did right when it screwed itself up. I just had to strip all the formatiing out of that post. I’m happy about that because I was very frustrated by the screwed up page.

Media Boy Looses Battle In War on Fat

Saturday, June 17th, 2006

If the page on this thing suddenly looks screwed up, don’t ask me how it got that way. It’s the second time it has happened though. Last time wasin the very initial stages when there was nothing to loose. I trashed the whole blog and restarted it. Now we have a little to loose if I do that so it may stay screwed up until I figure out how to fix it. It’s really frsutrating because I didn’t make any changes at all. It just popped up like this. Even the fonts on the posts are somehow different…. that’s what you get for nearly free.

As to the training for the Tahoe relay, I trained up to an 11 mile run with substantially more climbing than my leg had, however all the training was at about 1000 feet elevation, in MUCH cooler weather. I didn’t wear sunscreen. I got pretty sunburned too even though I felt like I was already rather tan.

Good point about being over reliant upon supply at a certain point. This a valid and correct point. However, if it had been cooler, if I had accurately gauged the heat and its impact on my over weight body, I wouldn’t have bee so reliant upon resupply at tthat certain point either. It was multiple things combining.

I was the deparment media boy again today. It sucked.  An off-duty Sheriff Deputy got a bomb thrown through the window of his house and it exploded right beside where he was sleeping. He was unbelieveably lucky to survive. These links usually don’t last too long with the news sites, but you might watch an interview that I did by clicking on the video link to Pamela Wu’s Report on this page. There may be another video interview available at this page.

I lost the war on fat tonight. Erin made a pizza. She usually does something like that on Fridays.

Sardinia

Wednesday, June 14th, 2006

Hi All!

After pestering from the Duck Farm Boss I will post a few random thoughts.

I have not been just playing with my deck over the past few weeks.  I have been with my family in Sardinia on a long awaited and sorely needed vacation.  During this time my training (as it is) was not so aggressive.  I went for a total of three 7KM speed walks up and down the coastal hills in Sardinia.  While not seeing any wild pigs, I found some tracks.  This may not be the best thing to find when out on your own in the middle of no where and you don#t speak the language.  I also augmented this ‘training’ with a game of water polo and a few trips into the Med.  Nothing stressfull.  The point of this trip was to mentally detox after working the equivalent of 21 weeks in 19 weeks. Although, if I had to pick a place to continue to train for an event Sardinia would be high on the list.

After arriving home yesterday I got back on schedule with a quick 3KM last night.  With luck and good wind I will increase this over the next few days to 7-10KM and pick up the speed as well.  I have noticed something.  When I was younger I could travel longer without the urgent and pressing to drop cargo after 3KM.  As you could imagine this cargo drop presents a challenge for longer distances.  I hope I can either train myself for air delivery of said cargo or convince the load master that the cargo should indeed not be dropped until the scheduled run is complete or preposition blue boxes every 3-4 KM.  As it is now, I carry several white flags just in case loadmaster is not listening.

So, over the next few days i will start back on the yard maintenance.  This will mean I am back to playing with my crumbling, chipped and broken deck.

Steve B

Getting Started, by Chris

Friday, May 19th, 2006

Ok, I have been envisioning a website that would be a central place for stories and lies about family adventures and stuff for a long time, only I couldn’t figure out how to make it happen. My theory has been that we needed a place where everyone could read the story without having to email it around to everyone individually. I wanted something that would allow us to be like we always are, every just all talking at once!

So yesterday, I was summoned to the office of the Chief of Police. Although this has been happening more often lately, it still doesn’t happen very often, so I wondered what was up. When I got there, the Chief had assembled a small team of about six people and he had a big idea he wanted to announce: He wanted to start a “blog” that everyone in the community could read. (Since when does a 60+ year old man have the idea of a blog? He must have gotten the idea from his teenaged daughter.)

So I started researching what a blog is. Now that I think I have it roughly figured out, I think this might be the way to have the centralized discussion I envisioned.

I’m still figuring it out, but we may as well jump in and see how it goes. I chose the software that Yahoo listed as being for “intermediate” users, so that may create a learning curve for me. But if you have ideas for categories or whatever, let me know.

In order to respond, you have to be a registered with the site. In order to register with the site, I think you need to click on the “comments” link at the bottom of this post (or any post), and then select the “register” link when the new page pops up. The registration is case specific!  So make sure you pay attention to your registration name and password. I was unable to get in to the site for a while because I kept typing “chris” for my user name, when I had entered “Chris” at the original registration point.

After you register, you may be able to add coments at that time. If you are not immediately able to add comments, it is probably because I have to accept your registration. After I accept your registration, I believe you will be able to add new posts and add comments. I am unsure how to instruct you to post photos at this time, but we will figure that out too.

I believe I can put password protection on the whole thing so that you would have to enter a login just to view any part of the blog. This way we could keep our stuff completely private. But for now, lets just get it started and see if it is worth doing at all.

Chris