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 / Deadlift3X 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

Location: Cloverdale Backroads

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

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.

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

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

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

Location: Lake Sonoma
Workout: Endurance less then 90
Trail Run / Speed HikeLone Rock / Gray Pine / No Name / Bear Scat trail loop

Time: 01:01:00

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: PFC 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

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

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)

Press
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

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

Location: Cloverdale Backroads

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

Time: 00:41:00
Miles: 7.0

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

Fungi

Boat Launch Lot & Bridge

December Hours: 0.0
November Hours: 1.75

Location: Lake Sonoma

Workout: Endurance > 90
Trail Hike -
Actually did this on Sunday Nov. 2. Out and back.

Time: 01:45:00

I'm trying to forget October.

OCTOBER TOTALS
October exercise days: 2 of 31
October exercise hours: 1.5
October cycling miles: 25.0

Location: Cloverdale backroads

Workout: Endurance less then 90
Cycling/Road Bike - McCutchen Ranch out and back
Via Crocker Road/Geyser Road/Old Hwy 101 @ 85% output.

Miles: 13.7
Time: 00:46:30

Location: PFC Gym
Workout: Core Strength, Power Endurance, Strength
3 Rounds of @ 50# Sandbag
10X Turkish Get-up (5 ea side)
10X Dead Clean squat
10X Clean and Press
10X Clean and lunge (5 ea side)
10X Snatch

Press
3X 3 @ 95#
3X3 @ 100#

Push Press
3X 3 @ 120#

Deadlift
wwarm up
10X good Morning @ 53# KB

deadlift
5X @ 205#
5X @ 255#

Time: 01:05:00

Location: Sonoma County Backroads

Workout: Endurance > 90
Cycling / Road Bike - Fall Ride
From home - Dry Creek Valley / Alexander Valley Loop

Miles: 38.5
Time: 02:33:20
Output: 50% - 85%

Location: PFC Gym

Workout: Power, Strength
Warm up
3X - 1 minute jump rope
50X - 35# one handed kettlebell swing (25 each)

Kettelbell Schuffle
Get all the kettelbells out and move between the different weigths doing different lifts
7X - 53# dead snatch (each hand)
5X - double 44# cleans
10X -53# SDHP
10X - 35# windmill (5 each hand)
8X - 44# clean & jurk (4 each hand)
10X - 53# swing snatch (5 each)
10X - 53# figure 8
12X - 53# push press (6 each)
12X - 35# floor press (6 each)
10X - 44# floor pullover

Press
5X 3 @ 95#

Push Press
3X 3 @ 115#
3X 3 @ 125#

Mutant Maker
3X 6 @ 75#
Clean squat + overhead press = 1 mutant maker

Time: 01:09:00

Rest Day

Location: PFC Gym

Workout: Strength
Warm Up
Preston Loop via the River Park Trail/Cloverdale backroads
Miles: 7.1
Time: 00:25:02

10X good mornings @ 53# KB
10X sumo deadlift high pull @ 53# KB

Deadlift
5X @ 205#
2X 5 @ 255#
5X @ 285#
1X @315# (new personal record - failed on second and third attempt at lift)

Squat
3X 10 @ 95#

Hang Clean
3X 5 @ 95#

Total Time: 01:07:02

Location: Sonoma County Backroads

Workout: Endurance <90
Cycling / Road Bike - Canyon Road Loop
Via Dutcher Crk. Rd./Canyon Rd./Old redwood Highway.

Miles: 18.9
Time: 01:08:52

Location: PFC Gym

Workout: Core Strengthening & Conditioning, Power Interval
Warm Up 400 meter row

Core - 6/50
Mix and Match to complete reps. Two minute rest between rounds. Blaze through rounds as fast as possible.
50X - GHD sit up
50X - GHD back extension
50X - 35# barbell haymakers @ 35# bumper plate
50X - abwheel roll out
50X - 180 degrees torso twist (25 eash side)
50X - 53# two handed kettlebell swing

Kettlebell Complex
3 Rounds Of
10X - 53# bottom down snatch
5X - two 44# cleans
10X - 53# swing snatch (5 each side)
10X - 44# push press (5 each side)
5X - jump shrug @ 2- 44#


Then...

3X 3 - press @ 95#
3X 3 - push press @ 105#
3X 3 - push press @ 115#

Time: 01:17:00

Location: Cloverdale/Russian River

Workout: Stretch
Hike - Railroad Track @ Asti with Katie (out and back)
I have had a couple of strong workout the last couple of days, so I took it easy today with a hike along the old railroad tracks at Asti, Ca.

I hadn't been down there for a long time, but in the past it was always a fun (but short) hike in the Fall because of the changing colors in the vineyards, oaks, walnuts and cottonwood trees. It's still a little early for the Fall colors, but Katie had a good time jumping deer and flushing quail and I came upon plenty of interesting stuff.

Time: 00:42:00

At the crossing at Old School House Road.

The farm workers got their own little cacti/squash garden going.

A fuckin' llama?

Thistles.

The old overgrown Southern Pacific Railway.

Old Railroad spike.

Wild Black Walnuts. The meat is hard to extract, but man are they tasty!

Location: Annadel State Park, Santa Rosa

Workout: Power Endurance >90
Cycling / Mountain Bike - Many trails
With Mark G. First time I have ever been there. We rode all over the place. Good times!

Time: 03:02:08
Miles: 22.4

Location: Lake Sonoma

Workout: Endurance <90
Trail Run - Grey Pine / Lone Rock Loop
From Grey Pine Trailhead, run connecting trails for a 5 mile loop.
This is the first time I've trail ran since January when my Plantar Fasciitis went from an annoying morning problem to an issue that needed serious attention.

It hasn't been bothering me at all so I wanted to give it a test. My heel is a little sore right now, but tomorrow morning I will know weather I can get back to running, hiking, climbing.


Time: 00:54:00
Approx. Miles: 5.2

Location: PFC Gym
Workout: Power
Squat
3Rounds Of10X front
10X back
10X hang clean squat

Deadlift5X @ 185# warm up
5X @ 235#
3X @ 280#
1X @ 305
My legs were cooked at this point and the 305# lift felt like 500#. I stopped here for safety
Time: 00:34:00

Location: PFC Gym

Workout: Core Strengthening & Conditioning, Power
600X - jump rope warm up

Core
5 Rounds Of
12X - Abmat sit ups
10X - Ring Push Ups
10X - Abwheel Roll-outs
10X - Band assisted Pull Ups
10X - 53# Kettlebell Snatch (5 each hand)



Press, Push Press
5X @ 45# Warm Up (each press & push press)
5X @ 75# (each)
5X 3 @ 85# (each)

Push Press
3X 5 @ 105#
3X @ 115#
2X @ 125# (failed on third rep)

Clean & Press (actually a push press)
5X 3 @ 95#
1X @ 115#

Kettlebell Snatch
3X 10 - @ 53# KB

Time: 01:17:00

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling / Road Bike - Old Redwood Highway
From home, out to the overpass @ Zanzi south of town and back.

Miles: 12.7
Time: 00:47:21

Location: PFC Gym

Workout: Power Endurance
5/50 - 50# Sandbag Complex
3 Rounds Of
10X - Turkish Get-up (5 each side)
10X - Dead Clean & Press
10X - Shoulder Clean & Squat (5 each side)
10X - Dead Clean &Lunge (5 each side)
10X - Snatch

Kettlebell Complex
2 Rounds Of
20X - One Handed swing @ 44# (10 each hand)
10X - Hang Clean & press @ 44# (5 each hand)
10X - Snatch @ 44# (5 each hand)
10X - Sumo Deadlift High Pull @ 53#
10X - Slasher @ 44# ( 5 each r / l)
20X - Figure 8 @ 44# (10 each hand)

Time: 01:13:00

Location: PFC Gym

Workout: Warm up
Cycling / Road Bike - Preston Loop
Time: 00:23:02
Miles: 7.2

Workout: Power, Strength
3 Rounds Of
10X - front squat @ 65# barbell
10X - forward lunge (5 each r / l) @ 65# bb
10X - back squat @65# bb

Deadlift
5X @ 165#
5X @ 215#
3X @ 285#
3X @ 305#


At 1.5X body weight.

Time: 00:58:02

Location: Sonoma County Backroads

Workout: Endurance <90
Cycling / Road Bike - Warm Springs Dam
Early morning out and back from home at 75% output.
Time: 01:06:10
Miles: 17.2

Dry Creek Valley just after sunrise. Inspiring.

Trash along Dry Creek Road and Old Redwood Highway. Not inspiring.


I'm putting together a plan to start cleaning up the trash along the Cloverdale backroads.

Location: PFC Gym
Workout: Power, Core Strengthening & Conditioning, Power Endurance
Man Makers
3X 10 @ 20# Dumbbell

Overhead Press, Push Press
5X / 5X @ 65#
5X / 5X @ 85#

Push Press
3X 6 @ 100#

Core
50X - Abmat sit ups
50X - 44# kettlebell one handed swing (right)
50X - 44# kettlebell one handed swing (left)
15X - knees to elbows
- Broken up into 5 sets of 10/10/10/3

Pick up Something Heavy and Lift It Over Your Head
25X @ 50# sandbag
- a slow movement using mostly arms and proper lifting form

Time: 01:02:00

Location: Cloverdale Backroads, PFC Gym

Warm up: MTB Ride
Rode up town at a fast pace to run errands.

Miles: 2.33
Time: 00:10:59

Workout: Core Strengthening and Conditioning, Power
20# Med Ball Complex
10X - Sideways Lunge (each r / l)
10X - Front Lunge (each r / l)
10X - Step Back Lunge (each r / l)
10X - Slashers (each r / l)
20X - Hackers
20X - 180 degrees Torso twists

Deadlift
5X @ 135#
5X @ 185#
5X @ 220#
3X 3 @ 250#

Barbell Squats
3X 10 - 65# Front
3X 10 - 65# Back

Get-ups
10X with 50# sandbag on shoulder

Pick Something Up and Throw Something Down
3 Rounds Of
7X - 50# Sandbag Overhead Clean
7X - 10# D-ball Overhead Slam

Bike Ride
Road Bike - Frontage Road Loop (Long Version) @ 75% output
Miles: 7.0
Time: 00:16:00

Total Time: 01:21:59
Total Cycling Miles: 9.33

Location: PFC Gym

Workout: Interval, Power
Light Workout
I haven't lifted for about six weeks, so I did a light workout designed to wake everything up and make everything sore.

Core Strengthening and Conditioning
3 Rounds Of
12X Abmat Sit-up
10X Paralette Push-up with elevated feet
7X Kipping Pull-up
7X Ab Wheel roll out

Power
Bench Press
3X 5 @ 75#
3X 5 @ 95#
2X 5 @ 105#

3X 10 - 20# sitting DB curls (each R / L)
3X 10 - 20# DB bench flyes

Hang Clean & Press
3X 5 @ 65#

Deadlift
5X @ 135#
5X @ 185#
5X @ 215#

Time: 00:56:00

Location: Lake Sonoma

Workout: Endurance < 90
Cycling / Mountain Bike - Combo Platter
A ride at Lake Sonoma that includes fast singletrack downhill, technical riding, fire trails and even some pavement. With Mark G.

Time: 01:29:29
Miles: 8.63

August Totals

Exercise Days: 1 of 31
Exercise Hours: 1.0
Cycling Miles: 19.0

Location: None

Well, a pretty lame month as far as work-outs goes. With my father's health challenges, Summer temps over 100 degrees (which means too much cold beer), and too many work hours, I bailed on fitness this month.

I've enjoyed the break, but back to it Sept. 1.

Location: Sonoma County Backroads

Workout: Endurance - less then 90
Cycling/Road Bike - Dry Creek Valley Loop
From Yoakim Bridge Stop sign on Dry Creek Road, to West Side Road, to Mill St. in Healdsburg, along the frontage road to Dry Creek Road, back to truck.

When I got to Mill St. off West Side Road, I merged into a bike race. No problem, I was riding faster then most of the racers, so I just join the race. When we got to Canyon Road, the race course turned right onto Canyon Road, I stayed on Dry Creek Road and headed back to my truck.

This was a fun ride. I'll start from home next time which will add about 15 miles to the ride.

Miles: 19.0
Time: 01:07:44


Quivira Vineyards on West dry Creek Road.
As you can see, they're building a bunch of raised planter boxes. Maybe an organic garden. I'll check this out again in the future.

July Totals

Exercise Days: 8 of 31
Approx. Exercise Hours: 9.5
Cycling Miles: 48.6

Location: Cloverdale Backroads

Workout: Warm Up
Preston Loop with West Cloverdale side trip
Miles: 8.7
Time: 00:32:37

Location: PFC Gym
Workout: Core Strengthening & Conditioning, Endurance < 90
4 Rounds Of
15X GHD Sit Ups
15X Back Extensions
15X 65# Thruster

Time: 00:27:00

Location: Point Reyes National Seashore, California

Workout: General
Hike - Ocean Trails / Beach / Lighthouse

Thursday July 17, 2008
Hiked to the historic Point Reyes Lighthouse



Time: Count as 00:45:00 work

Wednesday July 16, 2008
We spent a few days relaxing at Point Reyes National Seashore.
Boathouse at Marshall

Old Canon at Hog Island Oyster Co.


Workout: General
Hike - Kehoe Beach
We made the short hike out to Kehoe Beach on Tomalas Point, then hiked up the beach a ways for lunch.

Time: Count as 00:45:00 work

Wednesday night at the Point Reyes Seashore Lodge in Olema.

Location: Cloverdale Backroads

Workout: Warm Up
Cycling / Road Bike - Frontage Road Loop (long version)
Miles: 6.8
Time: 00:23:36

Location: PFC Gym
Workout: Strength, Power
Dead Lift
5X @ 135#
5X @ 205#
5X @ 255#
5X @ 275#
3X @ 305#

3 Rounds Of
5X @ 75# Mutant Makers
dead clean squat thruster = 1 Mutant Maker

3 Rounds Of
5X @ 75# Snatch

Time: 00:37:00

Location: Cloverdale Backroads

Workout: Warm Up
Cycling / Road Bike - Preston Loop
Miles: 7.0
Time: 00:23:50

Location: PFC Gym
Workout: Power Endurance
3 Rounds of
50# Sandbag 5/50
10X Turkish Get Up
10X Dead Clean & Press
10X Shoulder Clean & Squat
10X Dead Clean R /L Lunge
10X Snatch

5 Rounds
5X @ 85# Press
5X @ 85# Push Press
10X Air Squat
10X Standing Knee to Chest

3 Rounds
3X @ 95# Press
3X @95# Push Press
10X air Squat
10X Standing Knee to Chest

3 Rounds
3X @ 105# Press
3X @ 105# Push Press
10X Air Squat
10X Standing Knee to Chest

Time: 01:34:00

Location: Cloverdale Backroads

Workout: Endurance
Cycling / Road Bike - Hot springs Road
From home to the Yorty Creek gate at the bottom of the hill, and back.
Miles: 9.4
Time: 00:43:00
Note: My bike computer freaked out and everything was zero when I was finished. Time and miles are approx.

Location: PFC Gym
Workout: Strength, Power
Warm Up
10x - 50# Sandbag Get Up (5 each r / l)
3x - 1 minute round on heavey bag with 50# sandbag on shoulder. Switch shoulder at 30 seconds.
5X - OHP @ 75#
5X - Front squat @ 75#

Strength
Overhead Press
1x 5 @ 85#
2x 5 @ 95#
Push Press
3x 3 @ 110#
3x 3 @ 125#
3x 2 @ 145# - Failed after one rep
3X 3 @ 125#

Power
Mutant Maker
3x 5 @ 95#

Time: 01:03:00

Location: PFC Gym

Workout: Power, Strength
Warm Up
500 meter row

Core Strength & Conditioning
5/50
50x - 20# med ball wood chops
50x - ab wheel roll out
50x - GHD sit up
50x - back extension
50x - 53# two handed KB swing

Squats
3x 10 - 85# front
3x 10 - 85# back
3x 10 - 35# barbell OHS (working on form and flexibility)

Dead Lift
3x @ 205#
5x @ 255#
5x @ 275#

Time:01:05:00

Marcie
Beginner Core & Strength Exercises
- Squats
- Push ups
- Pull Ups
- Sit ups
- Medicine Ball lifts
- Stairs/Box Step Ups
- OHP
- Barbell Curls

Time: 00:45:00