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Bergen Peak Trail Run (well...Run/Walk)
Distance: 9.18 miles (4.60 miles up hill and 4.60 miles down hill)
Elevation +2000/-2000 feet
Surface: Single track trail.
At the top.
Some elk along the way (it is called Elk Meadow Park)
At the Start.
Sunday, August 30, 2009
Saturday, August 29, 2009
Randomn Tip from the Everyday Reference Library
The Everyday Reference Library, 1957
Sorting Clothes for Washing
"First Load--Sheet, pillow cases, table clothes. Never put very small pieces in with large ones. If there are too many sheets for the washing machine, the pillow cases should be washed later. These articles should be rinsed in very hot water, as cold water hardens the soapy particles."
Friday, August 28, 2009
Workout of the Day 8/28/09
Run
Distance: 5 miles
Pace: miles 1-3 = recovery; 3-4 = Tempo, 4-5 = Recovery
Surface: mixed, hard pack trail, asphalt and concrete bike path
Elevation: mostly flat.
Basically, an easy run but with a mile of up-pace running to get the legs churning for a bit.
Thursday, August 27, 2009
Workout of the Day 8/27/09
Work out of the Day 8/27/09
In 20 minutes, do as many rounds as possible
95lbs
Thursters x5
Hang Clean x7
Sumo Dead Lift x10
This is a CrossFit Exercise
Wednesday, August 26, 2009
Workout of the Day 8/25/09
Run
Distance: 3.30 miles
Pace: Tempo (mildly uncomfortably fast)
Surface: Mixed: Hard pack trail, concrete and asphalt bike path
Elevation: Mostly Flat
Sunday, August 23, 2009
Saturday, August 22, 2009
Workout of the Day 8/22/09
w/u: 0.60 mile jog, misc loosening up.
100 ft Lunges (approx 32-35 reps)
21 Push ups; 21 Sit Ups
100 ft. Lunges
18 Push Ups; 18 Sit Ups
100 ft. Lunges
15 Push Ups; 15 Sit Ups
100 ft. Lunges
12 Push Ups; 12 Sit Ups
9 Push Ups; 9 Sit Ups
6 Push Ups; 6 Sit Ups
This is a CrossFit routine
Friday, August 21, 2009
Thursday, August 20, 2009
Workout of the Day 8/20/09
w/u: 0.60 mile run, misc loosening up.
Superset
Overhead squats x5
15-15-15-3-2 (increase weight accordingly on last 2 sets).
Push-ups : Max Reps
Balance Ball Core Work
Misc exercises, do a total of 125 reps.
Monday, August 17, 2009
My Lament, No Fresh Sardines in Denver
My Lament: I have yet to find a way to get fresh Sardines. In Greece, there was nothing better (and cost effective) then ordering a Greek Salad (Tomato, Cucumber, Kalamata Olives, & feta cheese) and a platter of fresh, whole, grilled sardines. All you needed was a lemon, olive oil, local white wine, and you were set. But, alas, I have yet to find a way to get truly fresh, whole, sardines in Denver. Any thoughts?
Workout of the Day 8/17/09
MORNING
Warm-up: Jump-Rope x1001 round, Push-ups 15, Flutter Kicks (4 count), 12, Sit-ups 15, Squats 15
5 Rounds
Push Press 95-115lbs
Max reps
Flutter Kicks (4 count)
10-10-10-10-10
AFTERNOON
w/u: Misc Loosening up, brisk 0.5mi walk uphill.
200 meter hill repeats x6 (try to do 8)
Recover in between. Basically, I would run up, and then walk down.
Location. Hayden Green Mountain Park. From the Rooney Rd. Parking lot, take the left hand trail. I went up about 0.5 miles to a nice incline to use for the repeats.
Sunday, August 16, 2009
Workout - Week in Review
I haven't posted daily updates on the workouts this week, but here is the review.
Wednesday, August 12: Rest
Thursday, August 13: 5.0 Mile Run, negative splits (2nd half of run is run faster than 1st half).
Friday, August 14: Burn out. w/u 0.5 mile jog, misc loosening-up
20 seconds on, 10 seconds off, no breaks, 4-8 sets for each exercise.
Pull-ups
Push-ups
Sit-ups
Squats
Sprints. (for the sprints, to 2 sets, then recovery fully before starting the next 2 sets).
Do all sets of each exercise before moving on to the next exercise. Keep track of reps, score yourself for total reps complete.
Saturday, August 15: Didn't intend to rest, but I wasn't feeling well on Saturday.
Sunday, August 16: 8.0 Mile run, followed by 3 sets each of Pull-ups, Push-ups and Sit-ups.
Friday, August 14, 2009
Randomn Tip From the "Everyday Reference Library." 1957
Repairing Frozen Pipes: page 136:
"Lead pipes, when frozen, will usually have a slight bulge in them. Examine the pipe for breaks. If the pipe has no breaks in it, it is safe to thaw out. Soak cloths in hot water and apply as hot as possible to the frozen spot. An electric heater or oil stove placed or near the pipe will work very well. Do not thaw out the middle of the pipe first, as the pipe may burst from the expansion of water. When a water pipe is being thawed out, work toward the supply, open faucet to show when the flow starts. When thawing sewer or drain pipes, work upward from the lower end to allow the water to drain away"
"Lead pipes, when frozen, will usually have a slight bulge in them. Examine the pipe for breaks. If the pipe has no breaks in it, it is safe to thaw out. Soak cloths in hot water and apply as hot as possible to the frozen spot. An electric heater or oil stove placed or near the pipe will work very well. Do not thaw out the middle of the pipe first, as the pipe may burst from the expansion of water. When a water pipe is being thawed out, work toward the supply, open faucet to show when the flow starts. When thawing sewer or drain pipes, work upward from the lower end to allow the water to drain away"
Tuesday, August 11, 2009
Work Out of the Day (8/11/09)
w/u: Jog 0.60 miles,
3 rounds; Over-head Squat x10, Push-ups x15, Crunches x15, Leg Raises x10
Misc. loosening up
Dead Lift (Max Load) x6 sets
5-5-5-5-5-5
3 rounds; Over-head Squat x10, Push-ups x15, Crunches x15, Leg Raises x10
Misc. loosening up
Dead Lift (Max Load) x6 sets
5-5-5-5-5-5
Monday, August 10, 2009
Randomn Tip From the "Everyday Reference Library."
Randomn Tip from "The Everyday Reference Manual", 1957; page 610.
Dry Cleaner for General Use:
Kerosene = 2 ounces;
Carbon Tetracholoride = 6 ounces;
Oil of Citronella = 2 ounces.
Dissolve the kerosene and oil of citronella in the carbon tetracholoride.
Dry Cleaner for General Use:
Kerosene = 2 ounces;
Carbon Tetracholoride = 6 ounces;
Oil of Citronella = 2 ounces.
Dissolve the kerosene and oil of citronella in the carbon tetracholoride.
Sunday, August 9, 2009
Review: Mark & Isabella's American and Italian Restaurant (Belmar Center, Lakewood CO)
As the newest eatery to open in the Belmar Shopping center in Lakewood, CO, I figured it was time to check out Mark & Isabella's for lunch. First, the lunch menu is diminutive relative to the dinner menu, but that was fine; there were still some good choices. Given my diet, I opted for the Grilled Salmon and Spinach Salad, my wife had the Lemon and Herb Crusted Chicken Breast Salad.
Upon arrival, the place was mostly empty (not a good sign), but given the restaurant's newness and that it was August, not surprising. The hostess was prompt and the waitress came to our table quickly; however, that is where the good service ended. The food seemed to take too long to arrive and our waitress never checked on us until our order was ready. Also, having spent 2 months in Italy, what restaurant with Italian aspirations does not serve bread as soon as you sit down. Plus, at the outside tables, there was no salt and pepper, olive oil, or balsamic vinegar. Raise prices by 1 dollar per plate and put some bread and oil out on the tables, especially if you are going to take over 20 minutes to prepare a "salad." (albeit, by Italian standards, this was fast service :) )
The salmon salad was good, the selling point for me was a black olive pesto, but the pesto was bland, it really needs a kick; instead of being a rich, spicy pesto, it was literally just crushed black olives. Thankfully, they did not use Americanized black olives. Otherwise, the salad was about what I expected, a generous helping of blanched spinach and a nicely grilled piece of salmon. The salmon was a tad generic and could have used some pep. The Lemon and Herb Chicken was simple, probably a little too simple. It tasted more like something I could do at home vs getting something interesting and "correctly" done at a restaurant. The lettuce was a bit sparse, so the Lemon Chicken salad was not as filling.
Wine selection was fine, some good choices, a tad overpriced on the per glass side.
Granted, the M & I's sign says an American & Italian Restaurant, but if you are looking for an Italian experience, then M & I is not the place. But, they appear to have some good dishes and given the other restaurants in Belmar, it is nice diversion, but nothing to get excited about. Service definitely needs improvement. Prices are not bad.
Upon arrival, the place was mostly empty (not a good sign), but given the restaurant's newness and that it was August, not surprising. The hostess was prompt and the waitress came to our table quickly; however, that is where the good service ended. The food seemed to take too long to arrive and our waitress never checked on us until our order was ready. Also, having spent 2 months in Italy, what restaurant with Italian aspirations does not serve bread as soon as you sit down. Plus, at the outside tables, there was no salt and pepper, olive oil, or balsamic vinegar. Raise prices by 1 dollar per plate and put some bread and oil out on the tables, especially if you are going to take over 20 minutes to prepare a "salad." (albeit, by Italian standards, this was fast service :) )
The salmon salad was good, the selling point for me was a black olive pesto, but the pesto was bland, it really needs a kick; instead of being a rich, spicy pesto, it was literally just crushed black olives. Thankfully, they did not use Americanized black olives. Otherwise, the salad was about what I expected, a generous helping of blanched spinach and a nicely grilled piece of salmon. The salmon was a tad generic and could have used some pep. The Lemon and Herb Chicken was simple, probably a little too simple. It tasted more like something I could do at home vs getting something interesting and "correctly" done at a restaurant. The lettuce was a bit sparse, so the Lemon Chicken salad was not as filling.
Wine selection was fine, some good choices, a tad overpriced on the per glass side.
Granted, the M & I's sign says an American & Italian Restaurant, but if you are looking for an Italian experience, then M & I is not the place. But, they appear to have some good dishes and given the other restaurants in Belmar, it is nice diversion, but nothing to get excited about. Service definitely needs improvement. Prices are not bad.
Rating, 2.5 out of 5.
Work Out of the Day (8/9/09)
Lat-Burn Out
w/u: misc loosening up, light jog for about 5 minutes.
4 rounds
Pull-ups (max reps)
Sprint, 0.20 miles
Horizontal Pull-Ups, negative angle, (max reps)
Sprint, 0.20 miles
Rest as needed, don't worry, your heart rate won't drop that much.
Horizontal Pull-ups (negative angle); lay underneath a bar and grab bar with arms fully extended, if possible, prop your feet up to the same height as the bar (to create a negative angle), and pull yourself to the bar.
w/u: misc loosening up, light jog for about 5 minutes.
4 rounds
Pull-ups (max reps)
Sprint, 0.20 miles
Horizontal Pull-Ups, negative angle, (max reps)
Sprint, 0.20 miles
Rest as needed, don't worry, your heart rate won't drop that much.
Horizontal Pull-ups (negative angle); lay underneath a bar and grab bar with arms fully extended, if possible, prop your feet up to the same height as the bar (to create a negative angle), and pull yourself to the bar.
Friday, August 7, 2009
The Truth About Debt Settlement / Debt Management
Unfortunately, I see too many people taken for a ride by private debt settlement firms. By the time I see the client, they have usually wasted thousands of dollars, are still receiving 20 phone calls per day from debt collectors and have been sued. What are the problems?
1. Private debt settlement firms make no determination if the program is right for the person's circumstance, so long as they can get your money, they will put you in the program.
2. These firms play on the misconceptions and fear of other options, e.g. bankruptcy (Interesting side note, Debt Relief USA recently filed for chapter 11 bankruptcy).
3. The programs simply don't work for most people and are unrealistic.
Why?
These firms put people on 2-4 year monthly payments to accumulate funds to make lump sum offers to the client's creditors sometime in the future. The problem, during this time you will not be paying your creditors. In addition, because these firms are not attorneys, they have no legal basis to stop collection calls and cannot defend you if a lawsuit is filed. If a client cannot accumulate settlement funds in 12 months or less, the person is simply not a debt settlement candidate. For most people, the collection activity becomes unbearable and a collection agency will usually pop-up and sue the client during that 2-4 year time frame. All the while, the debt settlement firm is collecting a fee, doing nothing, and waiting for you to drop out of the program.
Other issues, debt settlement devastating to your credit. As you can see from above, you are making no payments to creditors; imagine having 24 months of missed payments on 10 different accounts on your credit report; then add in charge offs on those 10 accounts (banks and credit card lenders are required to charge-off an account after 6 months not payment), then add in who knows how many collection agencies popping on to your credit report. These claims that debt settlement can be done with no impact on your credit are absolutely false.
Finally, the kicker. The IRS treats forgiven debt (the difference between what you owe and what you pay to settle) as taxable income. Granted, there are some exceptions to paying income tax on forgiven debt (see IRS Form 982), but they are few and far between. In addition, sometimes the collection agencies simply sell the difference to some other junk debt buyer to collect, leaving you the burden to convince a low-life, bottom-feeding debt collector that you have previously settled the debt.
In my view, Debt Settlement is the true "last resort" to resolving debt. It's expensive and devastates your credit. Let me ask you this, if you have $100,000 in credit card debt, and you have $45,000 to settle it; is settling that debt "really the best use" of that money. Hell NO. Do yourself a favor, visit an attorney and explore ALL your options.
1. Private debt settlement firms make no determination if the program is right for the person's circumstance, so long as they can get your money, they will put you in the program.
2. These firms play on the misconceptions and fear of other options, e.g. bankruptcy (Interesting side note, Debt Relief USA recently filed for chapter 11 bankruptcy).
3. The programs simply don't work for most people and are unrealistic.
Why?
These firms put people on 2-4 year monthly payments to accumulate funds to make lump sum offers to the client's creditors sometime in the future. The problem, during this time you will not be paying your creditors. In addition, because these firms are not attorneys, they have no legal basis to stop collection calls and cannot defend you if a lawsuit is filed. If a client cannot accumulate settlement funds in 12 months or less, the person is simply not a debt settlement candidate. For most people, the collection activity becomes unbearable and a collection agency will usually pop-up and sue the client during that 2-4 year time frame. All the while, the debt settlement firm is collecting a fee, doing nothing, and waiting for you to drop out of the program.
Other issues, debt settlement devastating to your credit. As you can see from above, you are making no payments to creditors; imagine having 24 months of missed payments on 10 different accounts on your credit report; then add in charge offs on those 10 accounts (banks and credit card lenders are required to charge-off an account after 6 months not payment), then add in who knows how many collection agencies popping on to your credit report. These claims that debt settlement can be done with no impact on your credit are absolutely false.
Finally, the kicker. The IRS treats forgiven debt (the difference between what you owe and what you pay to settle) as taxable income. Granted, there are some exceptions to paying income tax on forgiven debt (see IRS Form 982), but they are few and far between. In addition, sometimes the collection agencies simply sell the difference to some other junk debt buyer to collect, leaving you the burden to convince a low-life, bottom-feeding debt collector that you have previously settled the debt.
In my view, Debt Settlement is the true "last resort" to resolving debt. It's expensive and devastates your credit. Let me ask you this, if you have $100,000 in credit card debt, and you have $45,000 to settle it; is settling that debt "really the best use" of that money. Hell NO. Do yourself a favor, visit an attorney and explore ALL your options.
Thursday, August 6, 2009
Work Out of the Day (8/6/09)
Your going to love this one :)
w/u: Jump rope x100, misc loosening up.
1 minute of each exercise, continuous running clock.
Goal: Switch off each exercise with no rest. (good luck).
Do 3 rounds
Wall Ball, 22.5lbs
Sumo Dead Lift-High Pull 65-75lbs
Box Jump, 20"
Push Press 65-75lbs
If you have a rowing machine or stationary bike, add 1 minute of either.
Score yourself, 1 point for each rep, and 1 point for each calorie for the row or bike.
This is a CrossFit Routine.
w/u: Jump rope x100, misc loosening up.
1 minute of each exercise, continuous running clock.
Goal: Switch off each exercise with no rest. (good luck).
Do 3 rounds
Wall Ball, 22.5lbs
Sumo Dead Lift-High Pull 65-75lbs
Box Jump, 20"
Push Press 65-75lbs
If you have a rowing machine or stationary bike, add 1 minute of either.
Score yourself, 1 point for each rep, and 1 point for each calorie for the row or bike.
This is a CrossFit Routine.
Wednesday, August 5, 2009
Randomn Tip From the "Everyday Reference Library."
The Everyday Reference Library, Copyright 1957.
"Oily Cloths. Keep oily cleaning cloths in a metal covered container." page 181
"Haying. If you are planning to keep any livestock you will find it necessary to grow hay or some allied crop. Hay is one of the basic farm crops since it is used as fodder and bedding for many farm animals. As a cover crop, it keeps the ground in good condition, preventing fertile topsoil from washing away." Page 544
"Oily Cloths. Keep oily cleaning cloths in a metal covered container." page 181
"Haying. If you are planning to keep any livestock you will find it necessary to grow hay or some allied crop. Hay is one of the basic farm crops since it is used as fodder and bedding for many farm animals. As a cover crop, it keeps the ground in good condition, preventing fertile topsoil from washing away." Page 544
Work Out of the Day (8/5/09)
Run/Splits
w/u: Misc Loosening up, squats x2-15r, push-ups x2-15r
Jog for 5 min.
Distance: 3 x 1000m, best possible pace, rest 2 minutes
Surface: Asphalt bike path
Elevation: mostly flat.
w/u: Misc Loosening up, squats x2-15r, push-ups x2-15r
Jog for 5 min.
Distance: 3 x 1000m, best possible pace, rest 2 minutes
Surface: Asphalt bike path
Elevation: mostly flat.
Monday, August 3, 2009
Work Out of the Day (8/3/09)
Run
Distance: 7.0 Miles
Pace: Long Pace (run 2nd half faster than 1st half).
Surface: Mixed, hard pack trail, concrete and asphalt bike path.
Elevation: +169 / -138, mostly flat
Distance: 7.0 Miles
Pace: Long Pace (run 2nd half faster than 1st half).
Surface: Mixed, hard pack trail, concrete and asphalt bike path.
Elevation: +169 / -138, mostly flat
Saturday, August 1, 2009
Work Out of the Day (8/1/09)
w/u: Misc. loosening up. 3 rounds or 10 reps each, Tricep Dip (on bench), squats, and leg raises.
Run
Distance 4.75 miles
Pace: Easy Pace for first 3 miles, tempo pace for mile 4, and recover remainder of distance.
Surface: Mixed: hard pack trail, concrete and asphalt bike path.
Elevation: Flat
Run
Distance 4.75 miles
Pace: Easy Pace for first 3 miles, tempo pace for mile 4, and recover remainder of distance.
Surface: Mixed: hard pack trail, concrete and asphalt bike path.
Elevation: Flat
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