"He's soft and he's fat and he's wearing my cloths and he was born on my birthday
and he's getting too old and I'm afraid if I stop running, he'll catch up with me."
- Nike motivational poster

May 2018

- 30 minutes of some form of exercise 5 days a week
- Beginner Yoga
- Core strengthening & conditioning
- Kettelbell workouts
- Slow movement hikes
- Natural movement workouts
- Olympic Lifts (adjust loads as needed)
- Sand bag training
- Play different sports (cycle, kayak, hike, snowshoe, etc,)
- Sprint workouts

May Workouts

Days This Month: 31
Some form of exercise: 2 of 13 days
Exercise hours: 2.0
Beginner Yoga hours: 0.0
Hiking/Climbing miles: 0.5
Paddling miles: 0.0
Cycling miles: 0.0

5/13 - Natural Movement Workout
5/12 - Hike/Clover Springs

Friday, December 18, 2009

Days in December: 31
December exercise days: 2
December exercise hours: 2.75
December cycling miles: 0.0

Location: Lake Sonoma
Actual: 12/16/08
Workout: Endurance
South Ridge Speed Hike
Up the water tank road/south ridge trail. Down the north facing slope to fire trail and out.

Time: 01:00:00

Sunday, December 13, 2009

Monday, November 30, 2009

Days in November: 30
November Exercise Days: 4
November Exercise Hours: 6.25
November Cycling Miles: 0.0

Location: Lake Sonoma
Workout: Endurance greater than 90 min.
Bear Creek Trail
From Skaggs Springs Vista trail head, hike to Island view and back.Explored exposed lake bed because of low water plus stopped for photos.

Approx Miles: 5
Approx Time: 02:00:00

Saturday, November 14, 2009

Location: Lake Sonoma

Workout: Endurance less than 90
Trail Hike / Trail Work
Boat Launch Trail/Bummer Peak trail. Return the same.

When I got to the Boat Launch Trail and the Dry Creek Trail junction, I noticed the sign post was down. I decided I'd come back out with a shovel and post hole digger and fix it. But first, I'd finish my hike.

Warm Springs Dam from high on the Bummer Peak Trail.

After checking with the Rangers and getting the OK, I went home and came back with the tools I needed to re-set the signpost.



Time: Count as 01:45:00

Sunday, November 08, 2009

Lake Sonoma

Sunday, November 01, 2009

Location: Clover Springs

Workout: Endurance less than 90
Trail Hike - South Ridge to high point

Time: 00:58:00

Saturday, October 31, 2009

October Final

Days in October: 31
October Exercise Days: 2
October Exercise Hours: 7.75
October Cycling miles: 0.0

Lake Sonoma

Workout: Endurance
Trail Run/Speed Hike - No Name Flat / Lone Rock / Gray Pines
I found a brand of ankle braces that I really like. I was able to run confidently without worrying about rolling my ankles.

Miles: Approx 6
Time: 00:58:00

Sunday, October 11, 2009

Location: Lake sonoma

Workout: General
Lake Sonoma Hike
Gray Pines trail to the lake and back with Katie

Time: 00:40:00

Saturday, October 03, 2009


Days in September: 30
September exercise Days: 7
September exercise hours: 11.5
September cycling miles: 45

Sunday, September 27, 2009

Location: Sonoma Coast

Actual: 9/26/09
Workout: Endurance >90
Paddling/Russian River
Casini Ranch CG to Jenner By The Sea.
Paddled with a group of Jenni and Dan's friends.
Steady pace.

Distance: 7 miles
Time: 03:00:00

Location: Northern California

Workout: Endurance >90
Hiking/Elk Prairie SP
Brown Creek Trail/Rhododendron Trail/South Fork Trail
Distance: 2 miles
Time: 02:00:00
...More to come

Location: Northern California

Workout: Endurance >90
Actual: 9/18/09
Hiking/Elk Prairie SP
Elk Prairie Loop
With Marcie and Wyatt

Approx. Distance: 2 miles
Time: 02:00:00

Workout: Endurance <90
Actual: 9/18/09
Hiking/Elk Prairie SP
Fern canyon Loop
Approx. Distance: 1 mile
Time: 01:00:00
...more to come.

Tuesday, September 15, 2009

Location: Sonoma County Backroads

Workout: Endurance <90
Cycling/Road Bike - Warm Springs Dam
Out & back from home via Dutcher Crk. Rd.

Time: 1:10:00
Miles: 17.32

Location: Lake sonoma

Actual: 9/14/09
Workout: Endurance <90
Trail Hike with Katie
Boat Launch Trial/Gray Pines Trail loop

Time: 00:30:00

Monday, September 07, 2009

Location: Sonoma County Backroads

Workout: Endurance <90
Cycling/Road Bike - Canyon Road loop
Via Dutcher Creek/Dry Creek Roads. Return Chianti/Frontage Road.
Slight headwind at Geyserville which increased as I rode north towards Cloverdale.

Approx. Output: 75%
Miles: 18.92
Time: 01:18:22

Sunday, September 06, 2009

Location: Cloverdale Backroads

Workout: Endurance
Cycling/Road Bike
Preston Loop with downtown return

Miles: 7.8
Time: 28.10

Sunday, August 30, 2009

August Final

Days in August: 31
August exercise days: 1
August exercise hours: 1
August Cycling miles: 12.0

Location: West Hills, Cloverdale Backroads
Workout: General
West Hills hike with Katie
Time: 00:30:00

Workout: General
Cycling/Road Bike
Asti out and back from home.
Time: 00:28:10
Miles: 7.3

Getting going again
3 Rounds of
5x push-up
5x Abmat sit-up
5x band assisted kipping pull-up

3x 5 clean & press @ 65#

Saturday, August 01, 2009


Days in July: 31
July exercise days: 1 (No post - Preston Loop, long version)
July exercise hours: 1
July cycling miles: 12.0

Sunday, July 12, 2009


No workouts for a while. Still remodeling. I should ride my bike. I should swing a Kettlebell.


Days in June: 30
June exercise days: 0 of 30
June exercise hours: 0
June cycling miles:0

Sunday, May 31, 2009


Days in May: 31
May exercise days: 7 of 31
May exercise hours: 9.0
May cycling miles: 24.0

Location: ...?


Along with getting hammered at work (work load, not drunk), the Stanley Cup play-offs ;) , and starting a remodel of Wyatt's room, there doesn't seem to be any time left for much else.

PFC Gym needs a fookin' remodel!

Thursday, May 28, 2009

Location: Russian River

Actual: 5/27
Workout: General
Kayaking - Russian River
It was hot, so after work I had Marcie drop me off with the kayak at Preston and I floated the stretch down to the First St. bridge. Nothing technical with only one short run that had to be avoided because of sweepers.

Time: Count as 00:30:00

Sunday, May 24, 2009

Location: Cloverdale Backroads

Actual: 5/23/09
Workout: General
Cycling/MTB - Old Kelly RoadI have never been out this road. The locked gate is gone and a guy told me he had rode out it, so I went to check it out.

Many years ago it was a private road used mainly for hauling timber in from the coast. I expected to be able to ride a ways out, but there is a locked gate after about a mile.Looking back at Alexander Valley at the locked 
Total Miles: 5.3
Time: 00:30:00

Tuesday, May 19, 2009

Location: Lake Sonoma

Actual: Monday 5/18/09
Workout: Power

Kayaking - Yorty Creek

Time: 01:00:00

Saturday, May 09, 2009

Location: Lake Sonoma

Workout: Power
Yorty Creek kayaking/Paddle
Marcie and I took the Sit-on-tops out Yorty Creek for a paddling workout.

Near the Yorty Creek boat in campsites.

Headed toward the Kelly Road arm.

M back in Yorty Creek.

Time: count as 03:00:00

Friday, May 08, 2009

Location: PFC Gym

Workout: Core Strengthening & Conditioning
Warm up
Jump Rope - 3X 100

3 Rounds of
25x  44# KB Two Handed Swing
10x  Abmat Sit-ups
7x  Push ups
10x  20# Med Ball Cleans
10x  20 inch Box Jump
7x  Deadlift @ 135#

3 Rounds of
7x  Press @ 65#
7x  Push Press @ 135#

3 Sets of
5x  Band assisted Pull Ups

Time: 00:50:00

Thursday, May 07, 2009

Location: West Hills

Workout: Endurance Less Then 90, Core Strengthening & Conditioning
Trail Hike/Scramble
Main fire trail/scramble up to and beyond Lower Falls/Main fire Trail/down Lower Creek Trail.
With Katie.

Time: 00:57:00

Location: Sonoma County Backroads
Workout: Endurance
Cycling/Road Bike - Geyserville Loop
From Cloverdale ride the old Redwood Highway to Zanzi Lane/Chainti Rd./Canyon Rd./Dry Creek Rd./Dutcher Creek Rd. to home.

Miles: 18.7

Total time: 02:07:12

Wednesday, May 06, 2009

Location: Lake Sonoma

Workout: General
Trail Hike/Fish
From the Skaggs Springs Vista Trail Head, hike down to Little Warm Springs Creek, fish the cove, then hike back out on the Laughing Springs Trail.

Time: Count as 01:00:00

Tuesday, April 28, 2009

Location: Cloverdale Backroads

April Totals
Days in April: 30
Some form of exercise 9 of 30 days
Approx. workout hours: 15.5
Cycling miles: 47.5

Actual 4/27
Workout: Endurance less then 90
Cycling / Road Bike - Preston Loop

Miles: 7.2
Time: 00:26:00

Sunday, April 26, 2009

Location: Lake Sonoma

Workout: Endurance Less then 90
Speed Hike
From No Name Flat trail Head, North Slope Trail/Crowley's Lake View Trail/Fire Road loop.

Approx. Miles: 4.0
Time: 01:00:00

Saturday, April 25, 2009

Location: Cloverdale Backroads

Workout: Endurance less than 90
Cycling / Road Bike - McCutchen Ranch Out & Back
From home, Frontage Road, Crocker Road, Old Geysers Road, Old Redwood Hwy to the McCutchen Ranch north of town, then back. When I got back to First St. in town, over to the West side and back home.

Route Map Here

Miles: 14.21 (my bike computer reading)
Time: 00:55:56

Sunday, April 19, 2009

Location: Calistoga, Ca

Workout: Endurance >90
Actual Date: 4/18/09
Hike - Oat Hill Mine trail to Aetna Springs trailhead and back.
From the Oat Hill Mine Trailhead in Calistoga, hike the Oat Hill Mine Trail to Aetna Springs Trailhead in Pope Valley and back.

Miles: 16.0
Time: 07:40:00

Monday, April 13, 2009

Location: West Hills

Workout: Endurance Less Than 90
Speed Hike - West Hills
At a fast pace, all uphill to the top. Lower Creek Trail/Main Fire Road/Upper forest Trail.

Time: 00:45:00

Location: PFC Gym

25X  Renegade Man Makers w/20# DB's
25X  Deadlift @ 145#
25X  Sit-ups
25X  Squats
25X  20# Med Ball Clean & Press

Time: 00:39:00

Sunday, April 12, 2009

Location: Cloverdale Backroads

Workout: Endurance Less Then 90
Clycling/Road Bike - Cloverdale Tour
Ride Map

Miles: 13.2
Time: 00:51:08

Location: PFC Gym
Workout: General

3 Rounds of
5X Abmat Sit ups
5X Abwheel Roll out
5X Push ups
5X Kipping Pull Ups
10X Air Squats
10X Lunge (5 each r & l)

3 Rounds of
5X Press @ 65#
5X Push press @ 65#
5X Clean and press @ 65#

100X Step up on 12 inch box w/20# med ball (50 each r & l)

3X 30 second 38# Slosh Pipe overhead hold - rest 30 seconds

Time: 00:36:00

Saturday, April 11, 2009

Location: Lake Sonoma

Workout: General
Hatchery Loop

Time: 00:30:00

Saturday, April 04, 2009

Location: Sierra Nevada

Workout: General
Echo Summit Snow play
With Marc, Lau, Wy, and KT
Snow ball fights and sledding to finish up Lauren's spring break.

Adventure Mountain @ Echo Summit. It should be called Little Mexico Mountain.

Packing up to leave. It was Katie's (our Shorthair) first time in the snow and she loved it!

Time: Count as 00:01:00

Thursday, April 02, 2009

Location: Cloverdale Backroads

Workout: Uphill Endurance less than 90
Cycling/MTB - Hot Springs Road
From home, ride uphill for 1.7 miles to the cattle guard at the first crest and back.
The goal is to start to gain back endurance, so I spun in low gears all the way up. The legs felt good, the lungs didn't.

Time: 00:30:00
Miles: 4.0

Wednesday, April 01, 2009

Location: Cloverdale Backroads

Workout: Endurance less than 90
Cycling/Road Bike - Preston loop (long version)

Time: 00:34:06
Miles: 9.1

Tuesday, March 31, 2009

Exercise days: 7 of 31
Exercise hours: 9.25
Cycling miles: 22.7

Monday, March 30, 2009

Location: Lake Sonoma

Actual Date: Sunday  3/29/09
Workout: General
Lake Sonoma Trail hike
Started out with the intent to run/speed hike the Gray pines/Lone Rock Loop. My ankle popped out about 10 minutes in to the hike, so I ended up hobbling around for awhile checking out a new trail.

Time: Count as 00:30:00

Saturday, March 28, 2009

Location: Sonoma Backroads

Workout: Endurance less then 90
Cycling - Road Bike

Out to Dutcher Creek Rd./Dry Creek Rd. intersection and back.
Time: 00:53:00
Approx. Miles: 15.0

Location: PFC Gym
Workout: Light Weights
The first weight workout in about 5 months. Went short and light.

Warm Up5X 10 20# DB press
5X 35# Russian Twist
5X 44# two Handed KB Swing

Press / Deadlift
3X 5 @ 65# Press
3X 5 @ 165# DL

2X 5 @ 75# Press
2X 5 @ 185# DL

Time: 00:31:00

New Salomon trail running shoes (far left).

The others second from left to right: Merrells - my old trail running, approach shoes. Glued and sewn several times; 5.10 Mountain Masters - approach/climbing shoe. Glued a few times; Nike - gym shoes.

Friday 3/27

Location: West Hills
Workout: Endurance < 90
Trail Run/Hike
Lower Creek Trail / South Side Traverse

Time: 00:55:00

Tuesday, March 24, 2009

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling - Road Bike
Preston Loop
Miles: 7.7
Time: 00:29:14

Sunday, March 15, 2009

Location: Lake Sonoma

Workout: Endurance < 90
Trail Hike/Climb - Yorty Creek
Out the lakeside fisherman's trail to where Yorty Creek joins the main lake body. Up to the ridge, and back the old fire road a ways. Back on the fisherman's trail back to the truck.
With KT.

Time: 00:59:00
Along the Fisherman's Trail @ Yorty Creek.

The use trail getting slim further out the Yorty Creek arm.

Yorty Creek joining the main lake body of the Dry Creek arm.

Off trail up to the ridge.

Just as I thought, an old fire road.

Looking down into the 0ld Kelly Road arm.

Dropping back down to the Fisherman's Trail on Yorty Creek.

Lone fisherman.

Sunday, March 08, 2009

Location: Sonoma Coast

Workout: Endurance > 90
Trail Hike - Pomo Canyon Trail
From the locked gate to Pomo Campground on Willow Creek road, hike the Red Hill / Pomo Canyon Trail loop to Shell Beach. From Shell Beach hike the Kortum Trail out and back south for about 1/2 mile.

Total Miles: 7.5
Time: 04:00:00

Foggy barn remnants on Willow Creek road.

Second growth Redwood grove at Pomo Campground.

Looking back up the Rissian River Valley from a portion of the Red Hill Trail.

High on the Pomo Canyon Trail on the return. A view of the mouth of the Russian river at Jenner By The Sea.

It was chilly when I came out, so I climbed into the back of my truck and brewed up!

More Info / More / Bill Kortum

Sunday, March 01, 2009

Location: West Hills

Workout: Endurance <  90
Trail Run/Climb/Hike
Main Fire Road/ Ravine Creek Creek Trail/Upper Ravine Creek (old game trail)/Upper Forest Trail/Lower Forest Trail Loop
- Ran as much as I could, speed hiked when I got tired. Climbed some steep game trails in the upper ravine. Side trip to the Upper Falls pool.

The upper falls on Porterfield Creek.

Conditions: Temp. 53F - Light rain. Trails wet.
Time: 01:03:00

Saturday, February 28, 2009

FEBRUARY TOTALSExercise Days: 2 of 28
Exercise Hours: 2
Cycling Miles: 0.0

Location: Lake Sonoma

Workout: Endurance less then 90
Trail Run / Speed Hike
Lone Rock / Gray Pine / No Name / Bear Scat trail loop

Time: 01:01:00

Tuesday, February 17, 2009

Location: West Hills

Workout: Endurance <90
West Hills - Run / Speed Hike
Speed Hiked up the water tank road, then up the South Ridge. Ran down mountain bike trails to the main fire road and out.

Time: 00:45:00

The upper trail on the South Ridge. Quit over grown. I'll have to head back up there with some shears.

Cloverdale from the trail.

Location: P
FC Gym
Workout: general
Wimpy, Wimpy, Wimpy
3 Rounds Of
7X Push Ups
7X Ab Wheel Roll Outs

7X Abmat Sit Ups

7X Band Assisted Kipping Pull ups

At some point I had to get back in the saddle... So this is it!

Time: 00:12:00

Total Time: 00:57:00

Saturday, February 14, 2009

Friday, February 06, 2009

Exercise days: 9 of 31
Exercise Hours: 21.0
Cycling miles: 24.8

Saturday, January 17, 2009

Location: Lake Sonoma

Workout: Endurance <90
Cycling/MTB - Rancheria Creek Trail/Half A Canoe Trail

Time: 01:04:35
Miles: 6.8

Location: PFC Gym
Workout: Something to get started
Workout with light weights to work on form
Warm Up
3X 20 @ 44# tow handed Kettlebell swing

3 Rounds Of @ 50# Sandbag
3X Get-up (each R/L)
6X Dead Clean & Pesss
6X dead Clean squat
3X Clean & Lunge (each R/L)

3X 5 @ 65#
3X 5 @ 85#

Dead Clean
3X 5 @ 90#

Time 00:50:00

Location: Lava Beds National Monument

Jan. 12 -14
Workout: General - Climb, Hike and Crawl
I spent a few days crawling around in lava tubes, climbing cinder cones and hiking trails.

Monday - Jan. 12
-Took the direct route to the rim of Gillem's Bluff out of Gillem's Camp. Hiked south along the rim and picked up the trail for the hike back down.
-Hiked out to the Thomas Wright Battlefield and over to Black Crater on the return.
Count as 04:00:00 work

Tuesday - Jan. 13
- Climbed through several of the lava tubes and caves. from Valentine to the south, up to Merrill Ice Cave and Skull Cave.
- Climb to the lookout on Schonchin Butte
Count as 05:00:00 work

Wednesday - Jan 14
- I hiked out to caress the summits of The Three Sisters in the wilderness area, but they would show me no love. A thick fog moved in which prevented me from making the 1/2 mile cross country hike through Sage and Bunchgrass covered lava flows and collapsed lava tubes. When I got far enough away that it was to far to go back and try again, the fog moved off, revealing the saucy siblings.
Time: 02:45:00
Approx. Miles: 7

Total Time: 11:45:00

Saturday, January 10, 2009

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling / Road Bike - Asti Out & Back
From home @ 85% output

Time: 00:32:29
Miles: 8.9

Location: Point Reyes National Seashore

Friday - Jan. 9
Workout: Endurance >90
Hiking - Tomales Point Trail
Out & back on a great trail. I spent a lot of time off the trail checking things out and taking pictures.

Time: 05:20:00 (count as 4 hours work)
Miles: 9.5

Sunrise and fog at the Pierce Point Ranch Traihead

Leaving the fog at the trailhead

Early morning Elk encounter

Sunrise on a rockpile with the Pacific in the background

Looking back at the distant Point Reyes

Sparring Elk

Breakers and rocks @ Tomales Point

Bull Elk above Tomales bay

More Elk

Looking down on McClures Beach - off trail on the bluff

Pierce Point Ranch from the road above

Sunday, January 04, 2009

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling / Road Bike - Preston Loop
@ 75% output. It was COLD!

Time: 00:41:00
Miles: 7.0

Saturday, January 03, 2009

Location: Lake Sonoma

Workout: Trail Hike
Boat Launch Trail Loop
Easy hike to to get going again.
Time: 01:19:00
Bald Eagle

Skaggs Springs Arm


Boat Launch Lot & Bridge

Friday, January 02, 2009

December Hours: 0.0
November Hours: 1.75
DISCLAIMER: I have never had any formal workout or fitness training instruction. Everything I have learned has been self taught, self motivated, learned from trial and error, or picked up from books or the internet. Because of this, some of the words or phrases I use might not be the correct terms used by "professionals".
The logs listed on this site are workouts I have put together for myself. They are not meant as examples to teach others, but only as a way for me to track my own progression.

Thanks for viewing.