I Love the Sound of Heavy Breathing

And I'm not just talking about the bedroom... Most people spend their lives breathing stale, confined, recycled, indoor air using lungs that rarely function maximally or optimally. Well it's time to get out-of-doors, take a deep breath, and ramp up the ventilation rate.

Vigorous and intense exercise provides so many great physiological benefits...and I love a good sweat accompanied by a bout of heavy breathing to supply fresh O2 and nutrients to all my cells, letting me think more clearly, and boosting my vitality.

So what kind of air are you going to breath today? You have the opportunity to choose.

Is Sweat the BEST Antidepressant?

Hey - check out Guy Faulkner, associate professor and coordinator of the Exercise Psychology Unit at the University of Toronto as he explains why physical activity may be just as effective as antidepressant meds in treating depression. Exercise is inexpensive and can be self administered, improves physical health, has far reaching results, and may activate potent brain chemicals.

Just another reason to stay physically active!

http://qtss.srv.ualberta.ca/media/ACAL/acal2009presentation.mov

Keep It Lubricated

Here's a great tip for all of you who will be grilling this July 4th...Always oil the grate before placing the food on it. Fold up a paper towel to form a small pad and dip it into a dish of oil. Holding it with long handled tongs, rub the oil-soaked pad over the bars of the grate. (No, the pad won't catch fire.) You can also oil the grate with a fatty piece of bacon, beef fat, or chicken skin held in tongs or at the end of a carving fork. Oil the grill just prior to placing the food on it.

Happy grilling!

Check this out

From friend and fitness colleague, Karen Nelson, a fitness blog, with accurate and up-to-date information, and published right here in Tucson, Arizona.

http://tucsoncitizen.com/kare/

I Have Arrived

But summer has not! 60 degrees, overcast, rain - hey it's June 3oth. Well, that is life in the north woods on the shores of the Straights of Mackinaw, the large body of water that connects Lake Huron and Lake Michigan, and separates the upper peninsula of Michigan from the lower peninsula.

There is no steam coming off the water...so I can only imagine what the water temperature is. Can't wait to take the plunge. Five swans and a gaggle of geese seem to be enjoying the water out in front of the house.

Really Tired of Driving

No commentary needed!

Mighty Mississippi

Camped on the banks of the Mighty Mississippi or should I say the Muddy Mississippi...swollen with rain run-off from some big time midwest summer storms. Two long days of driving across Nebraska and Iowa...the heartland of America, the breadbasket of the USA, with fields upon fields of corn, soybeans and whatever else they grow here. Because of the over abundance of rain this spring the land is verdant and lush, the crops healthy and robust. The hearty winds formed waves of multiple colors of green today along the roadside  fields of weeds and crops. 

In Iowa the playgrounds are even constructed of old tractor tires.

Should hit Michigan tomorrow. Sally and I are getting ready for a swim in the BIG COLD lake!

Tornado Watch

Camped just south of Lexington Nebraska at Johnson Lake. Sally and I headed to the lake for a swim and to rinse the road dust off our weary-from-driving bodies. We were told when we registered for our campsite that seveare storms, with possible tornado, was forecasted for tonight, and if the tornado sirens went off to head for the bathrooms.

Well, the wind just picked up and the sky is looking quite dark with erie cloud formations. I feel like I'm on "Storm Chasers", with a funnel about to drop out of the clouds. I packed a small bag with valuables for a quick get away....just in case. Here comes the rain.

Great Camping!

Much rain enroute so kept driving north of Salida and stumbled upon Mt. Pleasant hot springs, hidden up a mountain road along side the rain-swollen Chacko creek, which looked like a roaring river. Camping up the road in the shadows of 1400ft Mt. Pleasant next to the raging brown and white water creek, bulging with rain runoff. It is sure to lull me to sleep tonight.

Getting High

Yes, Sally and I were getting high at 11,000ft - up on the Continental Divide. Hey - what ever blows your skirt up!

On top of the Rockies

Stood on the spine of the western hemisphere today – the continental divide. Hiked among piles of old snow. Sally was ecstatic as it was the first time she had been in snow. Racing around on the drifts, burying her nose in it, and plopping down full body enjoying the coolness. 

Hiking Heaven

Colorado can sure offer up some great hikes. Traversed through mountain meadows and thick stands of aspen and spruce-fir today speckled with an array of wildflowers - columbine, lupine, daisies, indian pain brush, bluebells, primrose - and these are only the few I recognized. I am filled with the sweet spring smell of the forest and fauna and rewarded by a magnificent waterfall.

Life is good.

Wolf Creek Wheel Club

I like to check out the locale bike club when traveling...if there is one. It's a great way to meet people and find the best roads to ride. Rode with the Wolf Creek Wheel Club on their weekly Tuesday night ride. It was three 8-mile loops amongst the pines with a nice little 10% grade hill - that's each loop. At 7000ft my legs and lungs were yammering "where's the O2". Beer and pasta after ride was a great recovery.

Get Outside Your Comfort Zone

Check out this short podcast with Hal Higdon on enduranceplanet.com for some encouraging insights on the multisport lifestyle and moving beyond your comfort zone. At 78 Hal continues to workout daily, has just completed his 34th book, Marathon, and continues to push his own personal limits. I always find this stuff inspiring!

http://www.enduranceplanet.com/public/312.cfm

Up, Up, and Away

What a mellow morning floating along at 2000ft in a hot air balloon. Spectacular views of the mountains and San Juan plateau and valley. It lacked the adrenalin rush of some of my other activities...but provided a soothing and relaxing outlet.

Decompression

What a better way to kick back, decompress and chill then to soak in the Pagosa Hot Mineral Pools along side the San Juan river. Native americans named the springs "Pagosah" or healing waters and celebrated the waters for their curative powers. Minerals found in the waters include sodium, potassium, magnesium, silica, fluoride, arsenic, boron (which supposedly boosts brain activity, builds muscle, and strengthens bone - surround me with boron!, and lithium among others. The smell of sulfur permeates the air and after about 2 hours of soaking in the various temperatured pools I was like overcooked noodles. Throw me against a wall and I would slide listlessly into a puddle of gooey, sticky, globular pasta muck.

The Nicest People Ride Bikes

Headed out from Pagosa Springs for a climb up to Treasure Falls at 9 this morning - and I was wearing arm warmers! Well it is June and 7000ft. Met and rode with two women from Idaho riding over Wolf Pass and onto Creede on a seven day tour of the Rockies. Their husbands (the mules) were schlepping the luggage in the car. My kind of women. Well, actually if I had a mate...It would be nice to do these riding adventures together. Rode back to town with another cyclist from Pagosa. A nice 40 miler with some BIG hills.

In the west they call them lakes

Dusk

Bugs gather and hum

Bats dine

Coyotes yelp from across the lake

They call them lakes in the west

Where water is scarce

But they are really reservoirs

Dammed streams and run-offs

Large ponds

The big lakes are coming

The great lakes.

Hidden Gems

The less traveled roads are always my favorite and today was no exception as I stumbled upon El Malpais National Monument. This "badlands" of New Mexico is sprinkled with volcanos between 100,000 and 200,000 yrs old. And the Zuni sandstone bluffs have been carved by millions of years of erosion. 140 million yrs ago this area resembled the Sahara desert of today.

Road Trip

The Land of Enchantment…New Mexico. As soon as you cross the state line there is a sense of change, displacement, the landscape looms large. It seems softer, more open, distant rolling hills, plateaus, mesas, and mountains fill the view. We cruise through the Mule Creek, Glenwood, Reserve…. landing at Quemado Lake at 7000ft. Sally and I bound off for a walk with a cold beer and chips waiting our return. Downing fleece pants, vest, and jacket, a cool breeze distills the air, the day passes uneventful.

 Yes this track is part of the Luna Lake ride. I think how beautiful it is and how I must do this ride next year. The view is from our campsite.

Ruts, Roads, and Roots

Do you ever feel like you are in a bit of a rut...that you've furrowed a life track that can seem dull and uninspiring? It's easy to do, daily life repeats itself, with redundancy yet comfort.

When I feel this coming on I know it's time to pack up the Eurovan, my home away from home, and hit the road. So tomorrow I'll be on the open road looking for paths less traveled. The intent to mix it up a bit, no structure, no defined itinerary, a change of scenery and thought processes.

Yet, I find that I always return to Tucson. I've been in and out of Tucson since 1977. I call it home, my anchor, and I've established roots attached to close personal relationships and an affinity for the locale and desert life.

What is your plan for when you feel the ruts getting deep?

More on Transitions

Transitions involve movement or change from one stage to another. In life I think of transitions as passages and this weekend as I leave Tucson I begin a new passage from married (yet separated) to single woman (totally out there in the world on my own). Somedays this situation seems rather daunting and other days it's just no big deal. So my intentions as I plunge into this passage way are to marinate myself in the experiences of life...to take in the flavors with all of my senses wide open.... spicy, sweetness, something tart, salty, sparkling, mellow or whatever else is offered up. I have no agenda, there is no biological clock ticking, no reason to escape, not looking for a roommate or a husband, don't need a job, and I don't have to be anywhere on any particular date or time. I am ready to shed out molded roles, labels, and "should dos" and to spend time with myself which will allow for a widening of the imagination and future possibilities. I believe that life's opportunities expand in proportion to your courage to be open and to seek them out. So stay tuned.....

On the Bike with Friends

Summer is heating up in Tucson and the desert dwellers are heading to lands north and afar for a reprieve from the heat and a change of scenery. We'll all reconvene again in August or September with a big hug, stories and adventures of summer travels and travails. I like that about Tucson - folks always seem to meander back here because 9 months out of the year you can't beat the Tucson climate, outdoor activities and great people that congregate to live and  play here.

Here are two bike friends who are going to be blogging with me this summer. Russ on his coast-to-coast cross country bike trip from Oregon to New Hampshire and Brian from Morocco. So let the summer fun begin.

55 Miles and a Few Flats

Another good Syncardia ride today, my last ride before I head north to Michigan for the summer, and a big turnout. I love seeing all of those colorful Syncardia jersey's cruising down the road. It was Jim's turn for the flats today, then there was the damaged rim from hitting a can and a broken cleat. Minor stuff...just part enjoying time on the road.

Rush Rants

Rush Limbaugh continues to plunge into the world of extreme absurdity. His latest tirade is 

"Those of you who exercise regularly are causing all the stress on the health care system". His hysterics are becoming more belly shaking funny then Jon Stewart and Stephen Colbert. 

$25 billion spent, and nothing works!

Headlines in the Tucson Daily Star...If you missed it, let me recap. After ten years and $25 billion spent on research for alternative health and medical therapies to cure and retard the effects of chronic disease, aging, and an assortment of other maladies, it was found that nothing works!!!! Echinacea, ginkgo, saw palmetto, glucosamine chondroitin, black cohosh, shark cartilage, enrgy forces, aroma therapy....the list goes on and on. OK, there are critics, research design flaws, testimonials, case studies that all shout back...yes these methods work. But the bottom line is there is no clinical data that supports the majority of the touted benefits of herbals and alternative medicine.

Now let me tell you what does work and is overwhelmingly supported in the literature....EXERCISE, EXERCISE, EXERCISE or PHYSICAL ACTIVITY, PHYSICAL ACTIVITY, PHYSICAL ACTIVITY. Did you get that? There is nothing more effective in preventing, managing and treating chronic disease and retarding the effects of aging as EXERCISE AND PHYSICAL ACTIVITY!!!! It doesn't matter what you call it. It's time to stop trying to find a pill, drink, herb, food, physical or electrical stimulus, or whatever the latest fad is and face the facts. It's not rocket science. Get off the couch, off your butt, and out the door for some good wholesome physical activity. Disease rates would be reduced, health care costs managed, and quality of life significantly improved if people would accept responsibility for their well being and get active.   Well, I feel much better now and think I'll head out for a swim.

Ride Across America

Here's biker chicks Cindy and Gwen enjoying another beautiful Tucson morning. Cindy is preparing for for her Bike Across America ride (with her husband, Russ, and other Tucson cycling friends). They take off from Astoria, OR and get off their bikes 50 days later in Portsmouth, NH -3629 miles. No wonder Cindy is riding that new red saddle! What an amazing adventure. Check it out at http:// www.americabybicycle.com/AAN/ .

More Fun Toys

Hey, H2O Audio is testing their next swim specific product for all you serious swimmers and triathletes. They haven't divulged the details yet, but word is that it is designed specifically for a current Apple product that may or may not be larger than a double A battery but smaller than a standard sized Post-it folded in half. They have adjusted the point where the  swim goggle strap attaches to the device which has significantly improved the positioning on the head and overall hydrodynamics. And the final prototype has successfully passed all flip turn tests.

Check it out - http://www.h2oaudio.com/blog

Transistions

That's where I'm at - the transitional phase - in life and training.

First let's talk about the transition phase in the annual periodized training plan. Remember that periodization is just segmenting the year in periods with the basic premise to progress from general to specific in your training. It involves layering workouts in a way that basic fitness is maintained or achieved in the early weeks/months and next introducing training variables (progressive overload) as you build toward competition. The periodized plan is divided into four parts - general preparation (base building), specific preparation (manipulation of intensity, duration, volume and various types of specific training protocols), competition (peak, taper, race, recovery), and transition (off season - staying fit without the formalized training schedule).

I'm coming off 3 spring events and will transition this summer to the fall training and competitions. I have found that as you age up, recovery and transition periods are vital to let the body and the mind fully recover. I plan on maintaining regular physical activity, with a recreational mindset, throughout the summer. Can't imagine turning into a couch spud for more then a few days. i enjoy being active. It makes me feel vital, healthy, exuberant, and fully alive.  In fact, I feel some outdoor living and traveling coming on real soon that will facilitate my transition to the place in life!

Changing out Tires and Seat

You wouldn't think that two of those skinny bike tires could make such a big difference in road friction and speed...but alas it does! I changed out my tires from a light weight Maxis to the Maxis RE-Fuse, a more durable training tire with Kevlar belt and silkworm cap that will RE-Fuse to puncture and give me plenty of road miles. I am going to be doing a lot of solo riding this summer and wanted a more flat proof tire. Well, I felt like I was riding through molasses today. Oh they felt SLOW. OK good for training.

Also put a new Terry Butterfly saddle on. I have been riding this saddle for years and it is always comfortable. However, it was slightly off center and my rt knee started letting me know something was different. It is remarkable how a minute change to your bike set-up effects the biomechanics of the pedal stroke. That is why is is critical not to change anything on your bike within two weeks of an event.

Overall it was a good 42 miler to Pistol Hill - the morning was cool and ideal for June.

Only in Tucson

Compliments of Jack Siry - my Syncardia Team mate

Luscious Raspberries

Berries are in season. Albertson's had 10 pints of raspberries for $10. So stock up and then freeze em for later! The secret to freezing fresh berries is to freeze them whole first and then pack them. Find a cookie sheet that will fit in your freezer. Line it with waxed paper, and load it with clean, de-stemmed berries in a single layer, spacing them so they’re not touching. Freeze until solid (an hour or two), and then pack into freezer container or Ziploc bags.

Doing this will prevent the berries from clumping together and forming a solid mass, which will allow you to use just the amount you want without thawing them all.

Whole berries from the freezer are perfect for making smoothies. Don’t thaw them — use them for berry-ice cubes to chill the smoothie. I like to combine lowfat vanilla yogurt, bananas, frozen berries, and a bit of fresh-squeezed orange juice.

Thawed, whole berries also make wonderful cobblers and crisps. So enjoy this Berry Merry season!

Back on the Trail

5:30am hike up Blackett's this morning was hot, humid and sweaty! Almost stayed in bed when the alarm went off at 4:20, but I always feel good when back to the parking lot and the hike is complete. It is soooooo easy just to blow it off - too tired, too busy, too hot, too cold...whatever the excuse or barrier you come up with., it's easy to find one. I decided many years ago that exercise is too important, too enjoyable, and too much of a priority in my life to look for excuses. I just get out there and do it and I always feel rewarded afterward - invigorated, relaxed, satisfied, proud, strong, accomplished, ready to take on the day.

So forget the excuses and "JUST DO IT". There will be no regrets!

Healthy Summer Eats

Hey, check out this video/article on how to keep it healthy with some of those favorite foods of summer...yes the burgers and dogs.

http://www.sparkpeople.com/resource/health_videos_detail.asp?Video=28

And don't forget to enjoy lots of those delicious and sweet tasting summer fruits....watermelon, raspberries, blueberries, peaches, and cherries to name a few.

www.sparkpeaolple.com  is a great website to help you stay slim, eat healthy and increase your physical activity  with sound information, no gimmicks and designed for the average Joe and Jane.

There is much to do....

My work continues... a study by Dana E. King, M.D., of the Medical University of South Carolina, and colleagues reported in the American Journal of Medicine that only 8% of the US population today engages in all five healthy behaviors -- maintaining a healthy weight, eating fruits and vegetables, drinking alcohol in moderation, exercising, and not smoking -- compared with 15% in 1988. It appears we are not making progress in changing the health behaviors of Americans! In fact, we are regressing, in large part due to the increase in the rate of obesity.

The solution...the 24billion dollar question.??? In my opinion there has been too little emphasis on behavior change processes for the overweight, sedentary, and older adult populations. Too little acknowledgement of the social and cultural factors that contribute to inactivity. Too many cutbacks in physical education programs in the schools, and too little responsiblity of the indivual for thier health.

I don't buy the most professed barriers of "I don't have time, I'm too busy, it's not convenient, I have arthritis, it's too hot or too cold, it costs too much, or I can't do that.... the key is too start with some activity that you enjoy, do it with a friend and in small doses...then gradually progress. Physical activity is like flossing...not always fun to do or totally enjoyable, but part of the everyday schedule that soon becomes habitual and actually feels good once completed.

So what are you waiting for? No excuses. Just go out and do something and then tell me if you do not feel better when you've had a bit of physcial activity. Soon, you too will experience the joy of movement and it will become a life long habit, or I like to think of it as another journey that will enrich life.