Category Archives: Health – Fitness

Willapa Hills Trail

Willapa Hills Trail is the former Northern Pacific spur line from Chehalis Washington to South Bend Washington.   The right-of-way has been acquired by Washington State Parks, and now serves as a biking and hiking trail.

Chehalis River along the Willapa Hills Trail east of Pe Ell

I’m happy to say that the photo above is not a stock photo, but my picture of yesterday morning!  We are enjoying a Washington trip to see friends, family, and to enjoy the Willapa Hills Trail for the first time.  It was my intent to ride the trail from Chehalis to Raymond (my hometown).  A bit of 65-year-old realism caught up with me.  That realism has been expressed in “pre-arthritic” knees!    So it has become a ride from Chehalis to Pe Ell along the trail.

My daughter Erin came up from Portland to join me on the first leg of the ride.   We rode from Logan Street in Centralia to Rainbow Falls State Park.   I chose to ride from Centralia rather than starting in Chehalis at the trailhead, because Logan Street was the home place of my Grandpa and Grandma Henkel.   Erin and I rode the paved streets of Centralia and Chehalis about 6 miles to the trailhead.  Then we rode the trail from Chehalis to Rainbow Falls.  The trail was a joy.   To see this area, away from the traffic (modest though it may be on highway 6), and at a slow pace, is an experience I’ll always remember, and I’m so grateful that Erin chose to accompany me!

The required selfie as we started out on the trail

The trail from Chehalis to Rainbow Falls is about 15 miles, a distance I often cover at home on morning rides.  But those rides are on paved trails and start at mile zero, not at mile six.   The first five miles of the trail are paved, and the rest of the trail to Rainbow Falls is gravel.   My sixty-five year old knees learned that its not the miles but the total pedal rotations that count to determine endurance.   But we had a marvelous time!

Erin kickin’ it up on a railroad bridge east of Adna

After Erin returned to Portland, the next day I returned to the trail and rode to Pe Ell, where my wife, Terri, met me.  The knees told me I’d rode enough.  My mind tells me I had a wonderful time, despite riding half as far as I had intended.   Perhaps next spring there will be another adventure.

Life at Steed Pond

My morning walk often passes by Steed Pond. It’s a small bit of nature amidst my suburban neighborhood. This spring, I’ve taken to more walks, and I’ve been pleasantly surprised to see what’s living there, or at least passing by for the catch of the day.
2016-05-11 06.11.01
This morning four American White Pelicans were fishing there, along with a couple of Double Crested Cormorants and the usual ducks. The pelicans migrate to areas near Salt Lake each spring, and depart for southern destinations in the fall. In years past, I had been amazed to see them on the water at a golf course, but this week was the first sighting within a half mile of home.

I was pleased to see the pelicans, but had to wonder what they were finding to eat. A bit of Google research reveals that the Utah Division of Wildlife Resources annually stocks the pond with rainbow trout. It turns out they are a tasty treat for pelicans. And I don’t think they are respecting the limit of 2 per day!

DWR reports that this year they’ve planted 2807 rainbow trout in Steed Pond. These trout have had an average length of 11 inches. Examining the bill of the pelicans, I’d say the trout are a right-sized snack. It’s fun to watch them fishing.

Drivemode – A lifesaving app!

Hello.  I’m Duane, and I am a smartphone user who drives a car.

So far as I know, there is not a 12-step program for folks like us, but there is a great app!

feature1

I’ve been using Drivemode for Android, and it enforces good habits for me.   It is feature rich, and here’s how I use it:

1) My cars activate Drivemode via bluetooth when  I start the car.
2) I am appointment driven, and as soon as I start up,  a single tap will initiate navigation to my next appointment!  Marvelous!   Just what I’ve needed for a long time.
3) I’ve set incoming calls to go to voicemail immediately and the caller gets a text saying I’m driving.  Wonderful.   They know I’m operating safely, and I implicitly encourage them to do the same.
4) I’m never tempted to look at an incoming message from SMS or Messenger.   Drivemode just reads me the message.  Cool.

There are many more features.   Check it out:  Drivemode.com.  Be safe!

To the good motorists of Roy, UT

I would like to thank the good motorists of Roy, for a pleasant morning.   I rode the Denver and Rio Grand rail trail from Clinton to West Haven through Roy at the morning rush.  At each of the half-dozen road crossings in Roy, motorists readily stopped to allow me to cross safely!  I appreciate your good driving manners and safety attitude.

Perhaps you could train the drivers on 300 N in Clearfield at the Burton Street crossing.  They could use some of your good nature.

100@60 week 1

I declared I’ll ride 100 miles on my 60th birthday. I’ve got just 217 days to prepare!

Yesterday I rode 30 miles – a bit much – on the Denver & Rio Grande Rail Trail. The ride was from Clinton to Farmington and back. I rode more than I should have, because I was curious whether the trail had finally been extend to connect with the Legacy Parkway Trail. Indeed it has! I’m very fortunate to have such a trail just a half mile from the house. That makes about 30 miles of connected trail (and 60 miles round trip). I should get to the sixty mile ride before the snow flies!

Here’s yesterday’s 30 mile ride:

Route on Google Maps

Here’s today’s 17 mile ride:
Route on Google Maps


59.4

Whereas:
1) I’ve come to the certain knowledge that in just a few weeks I’ll reach the age of 59.5! No big deal except that it is an age canonized in IRS regs — somehow related to IRA and 401k distributions. I don’t need to get into that because my accounts amounted to little a few months ago and even less today!

2) Perhaps more auspicious is the signal event of 60.0 in a few short months.

3) A number of years ago, I read a health article which suggested that the decade of the 50’s was the last chance for people to “get in shape!” At least statistically, folks who are not in shape on their 60th birthday, are more prone to health declines in their 60’s and 70’s. I took that to heart. I took off 60 pounds. I rode the bike. Even rode 100 miles in the Salt Lake Century. That year, I rode the bike more than 3000 miles. But I haven’t been so kind to my body these past 3 years. 30 pounds are back and I’ve ridden less than 300 miles all year.

Therefore:
I proclaim that on April 1, 2012 — the 60th anniversary of my birth — I will ride the bicycle 100 miles.

Who wants to join me?

PS
I’d better get to training!

Salt Lake Century Redux

Just kidding! The weather’s been poor, and I’m out of shape.  But today was the Salt Lake Century ride. I chose to honor the event by getting on the bike and riding.  32 miles was plenty for the out-of-shape old guy.

http://www.gmap-pedometer.com/?r=3728191

A Hole in One!

I’ve been knocking those little white balls around for seven years. And this evening it finally happened.  A hole in one!

But no one was there.  Not a witness to behold the event. So now I can finally answer the question: If a tree falls in a forest and no one is around to hear it, does it make a sound?

Surprisingly, NO.

It looked beautiful as it was sailing toward its target.  I saw it roll up on the green but then it rolled out of view. As I walked to the green, I thought, “well there must be a little ridge there at the front”.  As I got closer I still saw no ball on the green.  I was silent.   I walked up to the flag.  There was my Callaway resting at the back of the hole.  A beautiful sight honored in silence.

Eagle Lake Golf Course #3 160 yards

Antelope Island 2010

I’m coming out of hibernation, and my bicycling muscles are sore! This is the morning’s ride: http://www.gmap-pedometer.com/?r=3503532

I decided that for 2010, the nearby Antelope Island ride was too good to ignore. I bought an annual state park pass and an Antelope Island causeway pass so that I could do the ride as often as I please without being peeved about the $3 fee. Since I paid $85 on the deal, I guess I’ll need to ride 85/3 = 29 times. at 32 miles per trip thats 29*32 = 928 miles. That will help the old guy to feel younger.

Today’s counts:
31.4 miles
100’s of gulls
15 bison — who were about as energetic as a rock (thank you bison)
1 coyote
1 pheasant
12 Canadian geese
1 hawk
12 bicyclists
2 runners