There I was, waiting for the swimmers of the “Big George” 70.3 triathlon to enter the water. Glancing over my shoulder I spy an Adirondack Guide Boat gracefully skimming across the painted, silent waters of Lake George. Of course I have the wrong lens on my camera but I still take the shot.
I’m very fortunate to have been able to work in a beautiful place this weekend.
After work on Tuesday I walked 4 miles on the rail trail and my knee felt sore and irritated. Yesterday I thought why not take my bike off the trainer and ride the trail instead. I’m not a huge fan of cycling, its a huge time suck. However it does have its benefits.
It was cool and sunny with a strong westerly headwind but felt great to be outdoors. I started at the western most end of the trail cycling the 3.5 miles to the eastern end. I would do 3 complete laps for a total of 22 miles rounding up in the neighborhood before finishing. This also showed me how seriously out of shape I truly am as this was the most amount of exercise/effort I’ve done since getting injured back in December. My knee felt great though and I got a nice cardio workout as well.
I’m planning on returning to the rail trail tomorrow morning for 16 miles before meeting friends for coffee. My bike is old probably close to 30 years but it gets the job done. Maybe next year I’ll replace it with a new one???
Three weeks post surgery and I’m really beginning to feel better. Still a touch sore on the inside of my right knee where they went in to repair my meniscus and remove some small amounts of arthritis. Basically I pretty much haven’t done a stitch of exercise since Christmas Day when all this went down and it shows. Man are my calves sore!
My body wants to consume food as if I was still running 30 miles a week and the scale well that thing and I haven’t been friends for a while now. None the less yesterday was a beautiful day with bright sunshine, a light breeze and some cool spring temperatures. Going stir crazy I decided to head over to the Vestal Rail Trail and do some walking.
I wound up walking 4 miles with minimal discomfort and a tiny bit of soreness. This is huge in the process of healing! On April 11th I return to see my doctor for a checkup and his thoughts of when I can start slowly testing the waters of running again. My fingers are crossed that come end of April I can return. It will take me a while to get back into shape but I’m all about baby steps and doing this process right.
Whenever I’ve gone backpacking or canoe camping I’ve always used the already dehydrated meals. These are expensive and not always on the healthy side either. So back in January I purchased a small dehydrator for this sole purpose. Today I’m making my first attempt at dehydrating my own.
Today’s test meal is something I call “Sausage vegetable stew”. I put this concoction together yesterday in my crockpot and let it cook all day. Once cooled I put it into the refrigerator over night so all the flavors had a chance to meld. This morning removing the stew from the fridge I scooped it into a colander in the sink. I did this so any excess water can drain off. I then spread the stew onto my dehydration trays and now I sit and wait.
0715: The dehydration begins
1505: The Dehydration stops
I made three 6 ounce servings from this batch. Looking at one of my similar single serve pre-made meals they are 3.5 ounces. After a long day on the trail or canoeing I find that the 3.5 ounce serving doesn’t satisfy.
1- pkg Gianelli Italian turkey sausage (6 links)
2- 28oz cans crushed tomatoes
1- 10oz can petite diced tomatoes with green chiles (Mild)
1- 15.5 can Goya black eyed peas
1- 15.5oz Goya small red beans (I rinsed and drained both cans of beans)
1- 15oz can mixed vegetables
1- 15oz can cut green beans
1- pepper chopped
Half of an onion chopped
2- tbsp minced garlic
Salt, pepper and Italian seasoning to taste….
Combine all ingredients into crockpot except the sausage. Next fill a pot with water and bring to a boil, removing the sausage from the casings while you wait. Once the water is at a boil breakup the sausage as you put it into the water and cook for a few minutes. After sausage is cooked drain it in a colander. Next boil another pot or kettle of water and pour it over the sausage to rinse any residual fat (This is important). Once rinsed you can combine the meat into your crockpot.
I love the Gianelli sausage as it has half the fat and calories (90 calories per link) as pork sausage and it tastes amazing. This meal has a total of 1,875 calories according to all packaging. However caloric value does change during the dehydration process according to what I’ve read.
This recipe is endless with what you can do for your own personal taste. And a special thank you to my buddy Gary who claims he will be the guinea pig.
On Christmas morning my running world came to a screeching halt. I went out early with my friend Ken to do a 5 miler while our families were still asleep. The pain in my right knee was so bad by the time I got home I could barely walk. I couldn’t climb the stairs in our house for several hours until some of the pain subsided. On New Year’s Eve I finally got into see the doctor and he was concerned about my pain and its location so he ordered an MRI. My MRI lit up like a Christmas tree showing I had what the doctor called a severe bone bruise (Almost a fracture) and a torn meniscus. He was perplexed more about the severity of the bruise than my meniscus. As I sat in his office with my wife you could see I wanted to cry. It was immediately clear to me that I would not be able to run the Parade Day Mile with my son nor with my team in this years Seneca 7 race, I was devastated!
I could not imagine where the bruise had come from as I had not fallen or anything recently. Flipping through the pages in my mind I did recall falling back in early October and banging my knee pretty hard. It hurt for a few days and then went away. I continued my running routine and sometime in late November I would get twinges in my knee while running, kind of like it wanted to give out. In typical fashion of me being me and my high tolerance for pain I kept running on it thinking it would just go away. I was wrong and it gradually got worse, with some days better than others.
I have not run or done anything too strenuous since the holidays. The doctor wanted to wait at least 4-6 weeks to see if my bone healed before doing meniscus surgery otherwise I would need two surgeries. The good news is my bone has healed and I will be having surgery on March 1st. Recovery in theory will be another 4-6 weeks before I can think about running again.
As I mentioned earlier I won’t be able to run with my team this year at the annual Seneca 7 relay race. However I will be there that weekend in April with my friends cheering and celebrating.
Over the past 24 years I’ve been traveling the Southern Tier of New York west from Binghamton towards western Ohio where my wife is from to visit family. Just beyond Jamestown, NY the interstate spans the beautiful Chautauqua lake. My wife and I have always commented to one another that we should stop sometime and check out the area, but in reality we never have.
On September 9th 2018 I had the opportunity to join my friends and take part in the 4 for 44 relay race that encircles Chautauqua lake. This race which began and ended at Southern Tier Brewing in Lakewood, NY was a 44 mile relay race. Each team consisted of 4 runners who would each run 3 legs of varying distances.
The festivities began the afternoon before as we all would meet up at Four Mile Brewing in Olean, NY. I don’t think I have ever seen that many traffic circles in my life. Anyway I personally enjoyed the place and their beer was pretty solid. They also had some great munchies as well and puzzles….
After spending some time at Four Mile Brewing we made a beeline for Jamestown to check into our hotel rooms and head over to Southern Tier Brewing for packet pickup and you guessed it more beer. I began to have flashbacks from a few years ago when I raced with my friend Diana. The night before the race she forced me to drink way to many beers.. Hmm I’m beginning to see a pattern here!
Race morning came and I was feeling pretty good, as we would start the race in the first wave at 0700. Bob was our first runner followed by Jo (Without an E), she gets very testy about that, next would be Diana and lastly myself our fourth runner. The course was really nice and not flat either by any means. I particularly liked the Beamis Point area. My first leg of the race was 4 miles, the second 5.20 miles and the last was 3.25 miles. All three of my runs were listed on the course guide as moderate. However according to the course guide my last leg had 300 feet of gain and I think all 300 feet of that was in the first half mile, my legs were zapped!
We all had a wonderful time and I truly enjoyed running with Bob, Jo & Diana and would do it again in a heartbeat.
As a side note Jamestown, NY is home to the Lucille Ball & Desi Arnaz Museum.
For the past several years now I have been wondering when we would get stuck with some tough weather conditions for the annual Seneca 7 relay event. I’m here to tell you that Mother Nature did not dissapoint. Teams were subjected to hours of snow, rain, cold and wind for their 77.7 journey around Seneca lake in New York’s Finger Lakes region.
Looking back over the past five years since I have been running in the Seneca 7, I think this year had to be the most epic. We knew we would have it tough as the super fast and talented women of Red Newt Racing would put us through our paces. This all day battle where we traded the lead back and forth was nothing short of awesome. Red Newt Racing would beat us by 64 seconds according to official results. They ran around the lake in 7:54:28 for a pace of 6:06 and our team “Liar Liar feet on Fire” completed it in 7:55:42 for a pace 6:07. Can you say nail biter!
The Parade Day Mile wasn’t as cold as last year however the wind definitely made up for it. Coming off a foot injury that had me sidelined for a month I was really happy with my time. Official race results had me second place in the “Open Race” with a 6:24. I’m excited just to be back running!
As expected this was a really fun event and enjoyed the beer and food afterwards with some great friends. However I did miss not running this race with my son. Here is to hoping we will do it together next year!
Saturday September 23rd 2017: Zipping up my wetsuit into a new adventure, open water swimming. Several years ago I had purchased a wetsuit with the intent on using it, things never panned out that way. Our swim was to take place on Quaker lake in Silver Lake Township Pennsylvania not too far south of the New York border.
Saturday morning the fog quickly burned off, the air temperature perfect and the lake like glass. I’m guessing the water was somewhere between 66-68 degrees. The three of us (Chris, Bob & Myself) plunged into the lake at 0840, beginning our swim. I’ll admit I had been nervous all week leading up to this. I purchased a 15 liter New Wave Swim Buoy as a safety precaution. I was extremely happy with it and you wouldn’t even know it was there. Chris would swim 2 miles skirting the perimeter of the lake. Myself and Bob would swim 1.5 miles down and back the length of the lake. I stopped a few times briefly to adjust my goggles and take a quick break. On our way back up the lake I began to feel a little more confident with some endurance, my nerves had finally settled. Exiting the lake and sitting on the dock I glanced down the lake taking notice of my accomplishment, turning to my watch I covered the distance in 1:27:00. I really enjoyed the experience of open water swimming and look forward to more of it in the future. Recently I have been using swimming as a cross training tool, a low impact workout to supplement my running.
Later that day Julie and I would head back down to Pennsylvania to our families lake house to visit my cousin, his wife Dawn and friends who were staying the weekend. Some great food, company, kayaking, campfire and a game of Cards Against Humanity and all was right with the world.
Sunday September 24th 2017: Lacing up my running shoes I would run my first race in five months, the Dick’s Sporting Goods Greater Binghamton Marathon. Myself, Chris, Chuck and Ken would run the marathon relay as team “Sunday Bloody Sunday”. It was another beautiful day in the Southern Tier but extremely warm. Chuck would be our first runner, followed by Chris, Ken and lastly I would be runner #4. I do feel the need to pick on Ken for his little snafu during the race, just because it adds to the memories of a really fun day. Prior to Ken’s turn running he was getting in a few extra miles. Chris arrived to the exchange earlier than anticipated and Ken wasn’t around. I panicked and quickly jumped in and began to run. A few minutes later Ken exchanged with Chris and the guys came and pulled me off the course just over a mile in. Even though we lost some time Ken ran strong showing up to exchange with me pretty much as predicted. My leg of the course would be 4.2 miles mostly along the rail trail. It was HOT and I struggled a bit. I almost never hit the water stops on a race course but today I did twice. I ran an average of 7:26 pace for the race and honestly I could not be happier finishing my run in 30:58. This was huge for me because I had no pain in my hip flexors at all. I’ve finally have gotten my bigger muscles to start doing the work and I have really been enjoying the rebuilding process. Approaching the finish I was very excited to see my wife cheering me on as it its always brightens my day to see her smile. Our official finishing time was 3:15:25.
Post race refreshments and entertainment were provided by Ommegang Brewing of Cooperstown, NY and Local band Wreckless Marci. Later in the afternoon the week had finally caught up with me and I found myself unexpectedly napping on the couch.
It’s September 22nd 2017 4:02PM and I am teaming with excitement as the Autumn Equinox has officially begun. Fall is by far my favorite time of the year. There is so much to be excited about. Crisp temperatures, changing and falling leaves and the fall harvest of fruits and vegetables. I personally love the apples and squash that come into season this time of year.
For me Autumn also enhances my love of running and canoeing. There is just something peaceful and magical about the crunching of leaves underfoot, our hillsides burning with reds, yellows and oranges or a placid lake at sunrise or sunset. No matter what you enjoy doing Autumn is a perfect time of year to be outside!