tag:blogger.com,1999:blog-55477811187429536952024-02-19T05:15:58.215-08:00Letter of MarqueUnknownnoreply@blogger.comBlogger113125tag:blogger.com,1999:blog-5547781118742953695.post-48142790893383314342019-12-08T17:04:00.003-08:002019-12-08T17:04:34.879-08:00Waterdog<div dir="ltr" style="text-align: left;" trbidi="on">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw_aZpvdZd5klxlY0sV4NuyUWuQ0LlOH-FfLV2WHGXjBVxE-8xYM98AEonCFymS0ui2fefdabR66iDy_BaaRZhnkYre-qOFuwHNBqOHygofnPclxMQcaQ4s2cAISiMTOccUbPt_lle7uU/s1600/IMG_3990.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw_aZpvdZd5klxlY0sV4NuyUWuQ0LlOH-FfLV2WHGXjBVxE-8xYM98AEonCFymS0ui2fefdabR66iDy_BaaRZhnkYre-qOFuwHNBqOHygofnPclxMQcaQ4s2cAISiMTOccUbPt_lle7uU/s200/IMG_3990.jpeg" width="200" /></a>I recently explored a new hiking / biking trail. It's called Waterdog and it's a network of trails that surround Waterdog Lake in Belmont. I think I've found a great spot to work on my mountain biking and trail running skills.<br />
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Waterdog is scenic and surprisingly not crowded despite its easy access on the Peninsula. The park can be accessed from San Carlos or Belmont. The park consists of several trails that lead from the hills down into a valley with a lake (Waterdog lake). <br />
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Mountain biking trails are graded like ski slopes - beginner (green), intermediate (blue), advanced (black / red). So far, I haven't seen any mountain bikers in Waterdog, but my two trips there have been during rainy weather.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuJNbr8gMgMBhpih0isO7ReHVY5LUKGTYJubvbf4bVXsLaS28VD_EXoQSmS9hEc4GqFrzgNzqFz7HY0_YkMmZZbHFlMXGY9Q77EWGrkWU7d5fS0GXEVynw7MugC41ZwYo67tkOt31HVeo/s1600/IMG_3964.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuJNbr8gMgMBhpih0isO7ReHVY5LUKGTYJubvbf4bVXsLaS28VD_EXoQSmS9hEc4GqFrzgNzqFz7HY0_YkMmZZbHFlMXGY9Q77EWGrkWU7d5fS0GXEVynw7MugC41ZwYo67tkOt31HVeo/s200/IMG_3964.jpeg" width="150" /></a>This is the Trek Fuel 8 bike that I was trialing, in preparation to purchase the Trek Fuel 7. It's a full suspension mountain bike with extra wide tires. It held up well during my trial run. It was complimented by a trail runner who, like me, enjoyed being out in the rain. He was nice enough to pause his rain and take a picture of me.<br />
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Near Waterdog Lake, there is unique scenery that is reminiscent of scenery that I saw in Ireland. Enjoy the pictures below!<br />
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Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com0tag:blogger.com,1999:blog-5547781118742953695.post-2458955936684079202019-12-08T13:04:00.001-08:002019-12-08T13:09:02.950-08:00Purisma Creek Trail<div dir="ltr" style="text-align: left;" trbidi="on">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1cBEBvsY-3HBntUm7Ek2bCGE1cV5jKGcYR_-HBhOyKTh0ZXs4H25Ug_YI-W9ALaGzoWsqUjfKYLHv8-11FeoBvGaPAXPaCU2TTuFFIBMPW3DPmmjIgZkvyA3u48Jcdxrs3jD85A_ZWH0/s1600/IMG_0303.HEIC" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1cBEBvsY-3HBntUm7Ek2bCGE1cV5jKGcYR_-HBhOyKTh0ZXs4H25Ug_YI-W9ALaGzoWsqUjfKYLHv8-11FeoBvGaPAXPaCU2TTuFFIBMPW3DPmmjIgZkvyA3u48Jcdxrs3jD85A_ZWH0/s320/IMG_0303.HEIC" style="cursor: move;" width="240" /></a>A few weeks ago, I decided to work off some Thanksgiving meals with a vigorous hike. This time, instead of hiking my usual Rancho San Antonio trail, I decided to try another trail that I had hiked once before - the Purisma Creek Trail near Half Moon Bay. It was cold, with drizzle at the start and rain at the end. Just my kind of weather. And, the fall colors were in full display, as you can see in this picture.<br />
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Purisma Creek Trail is a scenic, steep trail, nestled in the Purisma Creek Redwood forrest and can be accessed from Skyline road. The trail follows a fire road down alongside Purisma Creek for about 4 miles, where it ends in another parking lot. It's open to mountain bikers as well - I saw 2 yesterday.<br />
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The scenery on this trail is stunning. Hikers are surrounded by tall redwood trees providing lots of shade, and every 30 minutes or so you cross a bridge over the Purisma Creek. Every now and then, the trail leads to point where hikers get a peak of the hills. Given the elevation, clouds move quickly and it creates an eerily beautiful and variable scene. The recent rain had cleared out the stale air and with each breath I was rewarded by clean, crisp, mountain air. Could it be that air in these forests has a higher percentage oxygen than elsewhere? It sure feels like it. Or, maybe the lack of pollutants makes the air better to breathe. Or, maybe it's the scents of pine, eucalyptus, and the like. Here's an interesting article on the benefits of spending time in the mountains: <a href="https://monq.com/eo/forest-bathing/why-mountain-air-so-good-you/">https://monq.com/eo/forest-bathing/why-mountain-air-so-good-you/</a><br />
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I started my hike at around 3pm, and hiked 3 miles downhill before turning around. This hike should be started earlier in the day since the trees prevent a lot of the light from coming in. One more mile and I would have reached the next parking lot, but it would have been too dark to return. As I turned around, the drizzle turned into rain. Fortunately, I was nice and warm with pants, gloves, a hoodie and a vest. It was dark when I ascended, and I was the last hiker to exit the trail. A forrest ranger parked at the trail head had his truck lights on for the final hikers to find their way out of the trail.<br />
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I usually like my hikes to start by going uphill, and then rewarding myself by a nice downhill jog to the parking lot. This hike is the opposite, but it can be down differently if I park in the Higgins Creek lot. However, that's a much longer drive from the Peninsula.<br />
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Now that winter is approaching, it's a great time to hike (if you're like me and like cooler weather and rain). I hope to explore new trails in the Peninsula and north. If I get a mountain bike, I may try this trail from the bottom.<br />
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<a href="https://upload.wikimedia.org/wikipedia/commons/3/37/Erlkoenig_Schwind.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Image result for erlkonig" border="0" height="214" src="https://upload.wikimedia.org/wikipedia/commons/3/37/Erlkoenig_Schwind.jpg" width="320" /></a>In college, I took a class on music from the romantic era, which is the 1800s. In that class, we studied a song called Erlkonig by Franz Schubert. In tells the story of a rider with a child who is rushing through the forrest trying to escape an evil king. Returning to my car in the late evening reminded me of this song:<br />
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https://youtu.be/JS91p-vmSf0<br />
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Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com0tag:blogger.com,1999:blog-5547781118742953695.post-65837935996154046432019-11-21T15:16:00.001-08:002019-11-21T15:18:27.475-08:00North Face Endurance SF – Half Marathon<div dir="ltr" style="text-align: left;" trbidi="on">
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_D1daf9_VIPci_6zuXUmJoHFEuE6W4awaovuvfGXzbhbLfzYipolOGOYOrVCHmOCPuzADK7FeXkONPydbrjIsz47idRf4hu_C6-o42RkcoG9jASjT5YAMh07BsKd_iI5GYY4m0aJdLxQ/s1600/IMG_0284.HEIC" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_D1daf9_VIPci_6zuXUmJoHFEuE6W4awaovuvfGXzbhbLfzYipolOGOYOrVCHmOCPuzADK7FeXkONPydbrjIsz47idRf4hu_C6-o42RkcoG9jASjT5YAMh07BsKd_iI5GYY4m0aJdLxQ/s200/IMG_0284.HEIC" width="200" /></a><span style="font-size: 12pt;">On Sunday, I completed my first endurance race in 4 years, running
the North Face Endurance SF – half marathon trail race in a time of 2:53.44. I
had signed up for this race in 2018, but smoke from the Paradise fire caused it
to be cancelled. This year the race was on, but the lack of rain showed in the
scenery, which a lot of dust. The few places where we ran through shade, were
beautiful as dew led to more greenery and interesting scenery. Overall, I was thrilled
by my performance, given the relatively low expectations I had set for myself
in advance (i.e. hoping that I would finish within the 4-hour time limit). The
race had gorgeous views, as promised, and was hilly and grueling with 2,400
feet of elevation gain, also as promised. Below, I’ll share the changes I made
in my preparation for this race that led to a great experience.</span></div>
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<o:p></o:p></div>
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<o:p><br /></o:p></div>
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<b>Fitness Preparation<o:p></o:p></b></div>
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<br /></div>
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In the months leading up to this race, I hiked Rancho San
Antonio’s PG&E Trail 10+ times. With ~1k elevation gain, this trail is great
preparation to strengthen core and quads for climbing and running downhill. In
my last week before the event, I planned to hike Rancho’s Black Mountain trail
for the first time. This is a ~12-mile hike that goes beyond the usual turning
point in the PG&E trail and enters largely unhiked territory, as I would
guess that only 10% of hikers attempt this trail when they reach the PG&E /
Black Mountain turn off. However, there were mountain lion sightings, and so this
trail was closed off. In fact, the day that I hiked Rancho, a mountain lion was
sighted in one of the open areas. The same mountain lion, or maybe a new one?<o:p></o:p></div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_m3av35ryZ5CRTV9Snd8YvPONfUWPJ0f5YiaiRXItWR9lQMVA0s8fAX0b2Hcq_Oz5UYN-b4AaoMMDmDbJhBFOjnl5tOv5tliblzobg9nZ4m8XUAT8o4W_tW8NlGLippt7m5O6PYfkVJ8/s1600/IMG_8658.HEIC" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_m3av35ryZ5CRTV9Snd8YvPONfUWPJ0f5YiaiRXItWR9lQMVA0s8fAX0b2Hcq_Oz5UYN-b4AaoMMDmDbJhBFOjnl5tOv5tliblzobg9nZ4m8XUAT8o4W_tW8NlGLippt7m5O6PYfkVJ8/s320/IMG_8658.HEIC" width="240" /></a>I also did a few longer runs going from Mariner’s Point golf
course going north towards SFO airport, culminating in a 10-mile run. These
runs were mostly flat, but were still good practice to get used to running
consistently for a few hours without walking. <o:p></o:p></div>
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In addition to my running workouts, I added core workouts in
the last month before the race. This was something I hadn’t done in preparation
for my previous races, and I think this added tremendous benefits. I signed up
for a few Sunday classes at Yoga Health Center in San Carlos for 50-minute core
workouts. I’ve learned that core includes more than abs – it includes some
elements of chest, back, groin, and quads. Core is important for running, but
is even more important for trail running. Trail running involves running on uneven
surfaces which requires balance, which requires core strength. <o:p></o:p></div>
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I also switched my insoles from the green super feet to a
more aggressive Pulse Power Step orthotic, which has a higher arch but still
has the gel foam forgiveness. I added even more height in the arch support by
placing a felt metatarsal pad on the arch. Despite a very uneven surface in the
run with steep downhills, which normally would have caused a lot of pronation
and ankle tendon stretching, I found that my new orthotic kept my foot stable.<o:p></o:p></div>
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Lastly, and possibly most importantly, I significantly
changed by diet in the 3 months prior. First, I engaged in two fasts (water,
herbal tea, salt), one ~40 hour, and one ~ 80 hour. I mostly kept the weight
off through these fasts. In the process, I lost about 9 pounds and reached my
lowest weight in about 5 years. I modified my diet, reducing carbs and
curtailing my late-night snacking. I increased by intake of fruits and
vegetables, snacking on carrots and celery when I need to reach for something
to eat. At this lower weight, I found running much easier.<o:p></o:p></div>
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<br /></div>
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<b>Race Day Preparation<o:p></o:p></b></div>
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A few simple prep steps helped me on race day. First, I was
careful of what I ate on the day before, sticking to simple foods and avoiding alcohol.
Second, I got to bed early. Third, I woke up early, and go to the shuttle bus
early enough to avoid any major stress. Fourth, I dressed super warm with
leggings, shorts, inner shirt, long sleeve shirt, sweatshirt, gloves, and hat).
When you’re nervous and it’s cold and dark, it helps (mentally and physically) to
be extremely warm, knowing that you can shed layers right before the start. It
also helps get the muscles ready to work. Fifth, I didn’t eat any breakfast.
North Face’s website recommends not eating breakfast unless you do so 3-hour
before your race starts. Avoiding breakfast limits the risk of cramping,
lethargy, or general discomfort. I don’t like eating when I’m nervous, as I don’t
digest well under those circumstances. Last, I was dressed appropriately for
the conditions. At race start, the temperature was in the mid-50s, and the temperature
rose to low-mid 60s by the end of the race. I wore shorts, an inner thin shirt
which minimizes chafing, and an outer long sleeve shirt. This combination
allowed me to stay warm in the early parts of the race, while not allowing me
to overheat as the day warmed up. If anything, the outer long sleeve shirt was
not strictly necessary. I saw many runners in long sleeve shirts and long
pants, and I feel that would have been too warm for me. The only thing I forgot
was my anti-chaffing gel, which is a pretty big miss, but fortunately I got
some gel at the first aid station and didn’t have any issues. <o:p></o:p></div>
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<b>During the Race<o:p></o:p></b></div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA3oGH7d_eH6KSN5tDOznt2tBSkxX172W20PMLCARcaa5UMYtgX-JyQBhP_7UT_GHYQ-1Nq6hXhINz0yCTVaaPD_pcJbTsJASify4vWyLR_ntw7VeOzykFMbbMGSsSiWTdsZnD7ORzskA/s1600/IMG_7573.HEIC" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA3oGH7d_eH6KSN5tDOznt2tBSkxX172W20PMLCARcaa5UMYtgX-JyQBhP_7UT_GHYQ-1Nq6hXhINz0yCTVaaPD_pcJbTsJASify4vWyLR_ntw7VeOzykFMbbMGSsSiWTdsZnD7ORzskA/s320/IMG_7573.HEIC" width="320" /></a>When I signed up for the race, I projected my finish time to
between 3:30 and 4 hours, so I was put in the last wave. That’s where I like to
be, as it helps me start at a slow pace and gradually build speed as the race
goes. I made a critical mistake when running the Portland marathon in 2015. I
had come off a fairly good performance in Chicago marathon in 2014, and
projected a finish time in Portland that was too fast for my state of
preparation and fitness at the time. As a result, being with a faster group, I
started too fast and crashed halfway and struggled through the last 13 miles. <o:p></o:p></div>
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In this race, starting in the way back allowed me to pace
myself and not burn out too quickly. The first 3 miles almost straight uphill, and
I power walked at a good pace. I walked in all moderate and steep uphill
segments, ran all downhill and flat stretches, and jogged in slight uphill
terrain. I found that my downhill running performance was pretty good and I
passed a lot of runners in these segments. I credit yoga with increasing my
flexibility to really open up my stride and gain speed during these stretches. <o:p></o:p></div>
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I carried my dolphin pack and stayed relatively well
hydrated through the race, taking sips of water where I needed it. I didn’t
have any solid food except for a few organic ‘starburst-like’ fruit chewies,
and I avoided risk of cramping (except for having half a cup of coke before the
last 6 miles, which was not the smartest idea). I did forget to collect hammer
gels at the start, which have caffeine, but was okay without these gels. In a marathon,
not having these would have been a huge mistake for me.<o:p></o:p></div>
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<br /></div>
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<b>Conclusion<o:p></o:p></b></div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-QrfaoCSd4ZdVwdBwkSiRE3nuKAz_nK4hUCXxv8HnpEYZsu9iK8mgFjKev1TCGxywohVEKNLGsSvb0HlhBn1lEol7mIbNlbJtPpxTVh1Op4jnylQJkyKhz6Hs5urxtOpxJzKhvxG24DQ/s1600/IMG_1886.HEIC" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1203" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-QrfaoCSd4ZdVwdBwkSiRE3nuKAz_nK4hUCXxv8HnpEYZsu9iK8mgFjKev1TCGxywohVEKNLGsSvb0HlhBn1lEol7mIbNlbJtPpxTVh1Op4jnylQJkyKhz6Hs5urxtOpxJzKhvxG24DQ/s200/IMG_1886.HEIC" width="150" /></a>All of the above strategies led to an enjoyable experience
and good results. I had energy in reserve to sprint the last .25 mile, which is
a great feeling to know that you have managed your energy well. The finish area
was fun as I chowed down on some oranges, bagels and almond butter, and a
Sierra Nevada Servaza. I even took a picture with the reps from Waterloo, which is my all-time favorite sparkling water brand. <o:p></o:p></div>
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<br /></div>
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Subtle changes in so many different areas of preparation made
a real difference, and I know have a blueprint on how to train for future
races. I’m glad to be back to running, and am hoping to get back to a cadence
of races over the next year. I’d love to do another North Face race, maybe in
another state.<o:p></o:p></div>
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<br /></div>
<!--EndFragment--><br />Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com0tag:blogger.com,1999:blog-5547781118742953695.post-71099944601938456772019-10-27T17:58:00.002-07:002019-10-27T17:58:37.392-07:00The Lesser Known UK<div dir="ltr" style="text-align: left;" trbidi="on">
I'm back in the UK on vacation after several work trips here with Stryker. And I'm back to my blog after 4 years? I can't believe it's been that long. My first visit to the UK was in 2002 on a family visit. After that, a long break. Then, more recently about 3 trips to the UK including Northern Ireland, London, and several cities in England. Given my past trips to the UK, this visit focused on cities less commonly visited by new tourists.<br />
<br />
On this trip, I have been taking some day trips. On my first day I visited Canterbury and Dover. In Canterbury, I visited a museum dedicated to the Canterbury Tales. I then visited the Canterbury Cathedral. Unfortunately, I reached Dover too late to visit the Dover castle (but it was impressive looking from outside), and I was also too late to visit the White Cliffs. Getting a taxi is difficult in Dover and there are no Ubers. I'll have to return to Dover another time and spend the whole day here.<br />
<br />
The next day was spent in London, mostly taking it easy and watching Wimbledon. The original plan was to watch Wimbledon in person, but we underestimated the difficulty in getting tickets.<br />
<br />
The following day, Aroon and I went to Manchester to watch the semifinals of the one-day cricket world cup. We had great seats, and watched about 47 overs of batting from New Zealand. The Kiwis started off slow, but eventually finished with 240 runs. On the low end of acceptable for a one day score, and we expected India to easily surpass this total. However, the rain came and we took refuge in a hotel adjoining Old Trafford football stadium. The rain didn't let up and the rest of the day's play was cancelled. So, we took a train back to London.<br />
<br />
The next day, we set off for Newcastle and Durham in the far North of England. Newcastle has an interesting castle and a 'black gate' - very medieval. The city was one of the hubs of the industrial revolution. People here speak with an accent that is between Scottish and English, but closer to Scottish. After the castle, we had lunch in a local bar and watched Cricket. India was batting and had lost four early wickets, putting New Zealand in a great position to win the match. On this trip, if nothing else, I've developed into somewhat of a cricket fan? I can see myself gravitating towards this sport over baseball. For me, the advantages of cricket include the ability to play the ball to all parts of the field, and the ability to customize fielding positions. I rooted for New Zealand as they were massive underdogs, and had very little fan support in the stadium.<br />
<br />
After New Castle, we took an Uber to Durham. Durham is home to one of the top universities in the UK (Durham University). It's also home to a magnificent castle built by William the Conquerer and an amazing cathedral.<br />
<br />
After Aroon continued to France, I took the train to Wales. I visited Cardiff and Pembrokeshire. In Pembrokeshire, which is on the southwestern coast of Wales, I did sea kayaking and "coasteering". Coasteering is based on 'canyoning', and essentially involves scaling down craggy cliffs, jumping into the ocean from rock platforms, and generally exploring the coastline. It's a great workout and thoroughly exhilarating. I need to visit Snowdonia at some point in the future.<br />
<br />
Of course, throughout this trip, many locals gave me their opinion on Brexit; some for and some against. It will be interesting to see how tourism in the UK changes once Brexit has happened. </div>
Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com0tag:blogger.com,1999:blog-5547781118742953695.post-13847720324725337232015-06-16T11:27:00.002-07:002015-06-16T11:27:31.740-07:00Muir Woods Trail Half Marathon<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBfyEFfgAmjK0ADVjH7RwMPFm0mGdbHOf-vZCONUmIyt1PyAOBPn9oP9So0-vyqrxjl8QhTaMeMQVhD0V3oh88vGNBoesa4DrmJ9r9evReSaHubleU2UQdZc4Cj8zK1SdvGcD5ukn4k-4/s1600/Muir-Woods.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBfyEFfgAmjK0ADVjH7RwMPFm0mGdbHOf-vZCONUmIyt1PyAOBPn9oP9So0-vyqrxjl8QhTaMeMQVhD0V3oh88vGNBoesa4DrmJ9r9evReSaHubleU2UQdZc4Cj8zK1SdvGcD5ukn4k-4/s320/Muir-Woods.jpg" width="320" /></a></div>
<div class="MsoNormal">
One of my athletic goals in 2015 was to complete a trail
running race, having done road races, triathlons, and obstacle races in the
past. I accomplished this goal in May, when I participated in the Muir Woods
Half Marathon and was cheered on by my parents. This race proved to be one of
the most difficult races I had competed in due in large part to my lack of
preparedness. I finished the course in 3.5 hours, taking 1.5 hours more than I
would have taken on a road course.</div>
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<o:p></o:p></div>
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The race was fairly small, with only about 100 participants
doing either the 7 mile, 13.1 mile, or 26.2 mile distances. Note – anyone
running the marathon distance on a tough course like this was certifiably
insane!<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_nq_kXSSBx3khZi3-HK1ZK0BNQs2s2l2WX4AH9Dvn0AlV-Ypf9Ht0B6z5EFLEQ0b5T6gY-gKhn1Q6CA0e_godoOQV57qAHtbtapf335FtIXfGqEky1_HTXlgTh6Q_UVGbuaNV3vVehhs/s1600/Stinson+Beach.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_nq_kXSSBx3khZi3-HK1ZK0BNQs2s2l2WX4AH9Dvn0AlV-Ypf9Ht0B6z5EFLEQ0b5T6gY-gKhn1Q6CA0e_godoOQV57qAHtbtapf335FtIXfGqEky1_HTXlgTh6Q_UVGbuaNV3vVehhs/s1600/Stinson+Beach.jpg" /></a></div>
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This course starts at Stinson Beach, which is located just
north of San Francisco. The road to Stinson beach is windy and one can easily
get queasy. After taking off from the beach, we quickly went up, up, and up
some more. The first part of the course is essentially a hike, as runners
navigate narrow trails on rocks made slippery by fog and mist. Runners are also
shielded from the sun by what seems like rain forest canopy – this further
cools the temperature down, along with the rising altitude. During the first
part of the course, I quickly realized that I had erred by not bringing 3
crucial things: 1) a long sleeve shirt
2) A water-filled CamelPak and 3) any food. I estimate that these 3 mistakes
cost me up to 30 minutes in overall time, and made the experience less
enjoyable as a result. And the end of a 3 mile climb, we reached a cold and
windy ‘summit’ with an aid station. Unfortunately, only water was offered here,
and most of us were disappointed. Deflated, I thought about going down finishing
the 7 mile course. But, I decided to soldier on in the hopes that the course
would become less difficult. <o:p></o:p></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE6Ghbe5KIFkKpP1u4OgollIHSThm62i-zvlOKmV1zIqBGk1zP8AXPzR39KJO1-fu9PP0U0xhpG7E8W52jq5FAaIsghMKmrbhls4nyaiMX_9mKcFnjO3odHPp7Gu0aCK6ZUbMO8BRm9y0/s1600/Muir+Woods+Stairs.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE6Ghbe5KIFkKpP1u4OgollIHSThm62i-zvlOKmV1zIqBGk1zP8AXPzR39KJO1-fu9PP0U0xhpG7E8W52jq5FAaIsghMKmrbhls4nyaiMX_9mKcFnjO3odHPp7Gu0aCK6ZUbMO8BRm9y0/s320/Muir+Woods+Stairs.jpg" width="320" /></a></div>
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After this aid station, we ran downhill for another 2-3
miles. This was fun, but treacherous as it is easy to trip on rocks or roots,
which I nearly did a few times! Once at the bottom, it was time to head back
up. This climb isn’t as steep as the first one, and goes for another 3 miles or
so. The weather warms up as it’s later in the day and the sun has come out. During
the way, we hit our 2<sup>nd</sup> aid station, which offers water AND Gatorade
(never have I been so happy to see Gatorade!). From here, it was another few
miles to the first aid station, which never offered a feast of food options
(pretzels, candy, water, Gatorade, bananas, and more!) This was the fuel we
were so desperately craving, and it came not a minute too soon. <o:p></o:p></div>
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<br /></div>
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After fueling up, we ran down 3 miles back to the start. It
was a tough 3 miles as our legs were weary from all the ups and downs of the
previous 10 miles. <o:p></o:p></div>
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<br /></div>
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After the race, my parents and I tried an Indian / Mexican
fusion restaurant (much more Indian than Mexican), which was quite tasty. <o:p></o:p></div>
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<br /></div>
<br />
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I’m glad I did this race, though cold, hungry, and miserable
for most of it, and now can appreciate the challenges and benefits of of trail running. <o:p></o:p></div>
</div>
Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com0tag:blogger.com,1999:blog-5547781118742953695.post-57662091800002330312015-06-14T11:08:00.003-07:002015-06-14T11:08:47.790-07:00Iran Adventure<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0_OmvJHXLbmfQDUK2eLPXCC1NazG4zNFomuJTeOTHTTX0P2CbL-s1EvOj7_84h5mydedmIkNahThMC90QWAVTo_pYxzX6eRoI5fIn5K02DJqAQ7rxhgQCQBAIp8Aafqy9D8qMe-GZqJI/s1600/Iran+953.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0_OmvJHXLbmfQDUK2eLPXCC1NazG4zNFomuJTeOTHTTX0P2CbL-s1EvOj7_84h5mydedmIkNahThMC90QWAVTo_pYxzX6eRoI5fIn5K02DJqAQ7rxhgQCQBAIp8Aafqy9D8qMe-GZqJI/s320/Iran+953.JPG" width="240" /></a></div>
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Sitting on the plane on the way home from Iran, Neilesh and
I wondered how we would describe this two week trip through central Iran. Vacation
wasn’t the right term – the trip was rarely relaxing and occasionally
unpredictable. Adventurous? Yes – that sounded right. During our time in Iran,
we were constantly on the go, seeing mosques, palaces, walking through old
villages, or interacting with locals. The bus was our home, traveling from one
city to the next. We were constantly stimulated by tantalizing new sights and
sounds: hearing the <i>Azan </i>or “call to
prayer” in the evening, inhaling scents of rose water as we walked through
markets, or seeing shimmering glass in palaces or mosques.</div>
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<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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We were a diverse group of 4 Americans, 2 British, 2 Swiss,
2 Australians, and 1 New Zealander. This was the first trip to Iran for all of
us except Larry, an 86-year old American who first visited Iran 50 years ago.
Larry deserves special mention of the participants for his can-do spirit that
should be an example to us all. As a 26 year-old, he drove from Oslo, Norway to
Delhi, India with his friend, passing through Iran on the way. He considered
his 2015 Iran trip as his final trip, as he now suffers from macular
degeneration and is legally blind. Despite his poor vision, he signed up for
the Intrepid trip and all the challenges (like walking, climbing steps, and
dealing with the heat) that this trip would entail. To his credit, Larry went
everywhere we did and never complained. He even climbed to the Zoroastrian
temple in Chuck-Chuck (near Yazd), which was a steep climb up endless stairs on
the face of a mountain. I can only hope that at his age, I’m doing the things
that he’s doing. As cliché as it is, anything is possible if you put your mind
to it. Larry is proof of that. <o:p></o:p></div>
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<br /></div>
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Traveling with Intrepid was an excellent way to see the
country. I have traveled with Intrepid three times (Thailand 2004, Eastern
Europe 2005, and Iran 2015), and have had great experiences all three times. I
was especially thankful that my traveling companions were knowledgeable about
Iran prior to the trip and could ask intelligent questions of our guide
Mostafa. I also commended our Shiraz-e guide, a veteran of hundreds of tours, for
his open and honest discussion on many topics about Iranian society in which we
were interested. He also noted that it was unusual to have 4 Americans on a
trip, and we certainly made his life exciting in good and bad ways.<o:p></o:p></div>
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<br /></div>
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The first question I get when I tell people that I went to
Iran is “Why Iran”? That’s usually followed by “Was it safe?” The second
question is easy to answer – yes it was very safe. The first question is more
involved – no explanation is usually needed when you go to the Bahamas, for
example. Iran has fascinated me for years, and these are the reasons I traveled
there: <o:p></o:p></div>
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<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->1<span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]-->I have grown up with Iranians in the Bay Area
and studied and worked with them in my career, especially in Los Angeles a.k.a.
<i>Tehrangeles</i>. I wanted to better
understand their culture. <o:p></o:p></div>
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<!--[if !supportLists]-->2</div>
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-<span style="font-size: 7pt; font-stretch: normal;"> </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikawRn57xP0wOBh7MshmwT4IV5XZmUM7hJOLOs6Tu_526-ZKAM75ZHWkH50po_p-Tmbxr1WaHD0p8wAwRWqq2tj5l3_rm9MuWue4Z2o4qO317sZXqiSGKe79ZJGAJ1PRJMmY-UiaD0VKw/s1600/Iran+274.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikawRn57xP0wOBh7MshmwT4IV5XZmUM7hJOLOs6Tu_526-ZKAM75ZHWkH50po_p-Tmbxr1WaHD0p8wAwRWqq2tj5l3_rm9MuWue4Z2o4qO317sZXqiSGKe79ZJGAJ1PRJMmY-UiaD0VKw/s320/Iran+274.JPG" width="320" /></a></div>
<span style="text-indent: -0.25in;">Indian culture has been significantly influenced
by Iranians , especially in Northern India. Most of this influence came during
the Mughal period. The greatest example of this influence is the Taj Mahal,
built by Shah Jehan. Secondly, the Parsi’s are a community of Iranians who
settled in India after the Islamic conquest of Iran in 642. Parsi’s have had a
significant influence on India as well – some of the best known Indian
companies are headed by Parsis. Lastly, Hindi uses many Parsi words. Many of
these Parsi words actually come from Arabic (because of the Islamic conquest of
Iran in 642). Traveling to Iran would allow me to understand more about the
country that has had such a significant influence on India.</span><br />
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<span style="text-indent: -0.25in;"><br /></span></div>
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<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->3<span style="font-size: 7pt; font-stretch: normal;"> </span><span style="text-indent: -0.25in;">Iran’s place in the world is changing. Since the
1979 Islamic revolution, Iran has been isolated from the world. Sanctions have crippled
the economy, and one sees almost no Western brands in the country. However, I
believe this is about to change, especially if the nuclear deal between Iran and
global powers goes through as many expect it will. A nuclear deal will likely
result in the lifting of all sanctions on Iran. Given the ingenuity and
intelligence of the Iranian people, I expect the economy to flourish under the
new environment. This will also mean more tourism. Traveling to Iran now
allowed me to experience the country before it became more touristy. Also, it
allowed me to witness a society in transition; a society that was optimistic
about the future.</span></div>
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<o:p></o:p></div>
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<div class="MsoNormal">
<b>Itinerary<o:p></o:p></b></div>
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We spent 15 days in Iran, visiting large and small cities in
Central Iran. Neilesh and I also spent 1 day in Dubai on the way to Iran, and 1
day in Dubai on the way from Iran. These were nice additions to our trip
because we could re-connect with one of our HealthCare Volunteer colleagues
(Adil Shafique) who runs a technology company in Dubai. It also allowed us to
contrast our experience in Iran with our experience in Dubai. The two places
are very different, as I’ll explain later. <o:p></o:p></div>
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<br /></div>
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We flew from LAX to Dubai on Emirates, and then the next
morning flew from Dubai to Tehran. We did not have to pick up our bags in Dubai
during our layover. Highlights of the trip are bolded. <o:p></o:p></div>
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<b><br /></b></div>
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<b>Day 1: Tehran</b> –
We were delayed at immigration for about 20 minutes. Apparently, this is
standard procedure, as American Immigration officials hassle Iranians in the
US. This made us late to our group meeting at the Parastoo Hotel in Tehran.
Later that day, we visited the Goltesan palace – a UNESCO world heritage site.<o:p></o:p></div>
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<b><br /></b></div>
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<b>Day 2: Persepolis</b>
– We flew from Tehran to Shiraz. We visited Naqsh-e Rostam and <b>Persepolis</b>, the ancient Iranian capital
during the Achaemenid empire around 500 BC with Kings Darius, Xerxes, and
Artaxerxes. Persoplis (which means ‘Place of Persians’) is also a UNESCO world
heritage site (in fact it was elected to UNESCO in its first year of
eligibility in 1979 – it’s that old and amazing). Persepolis may be the most
important site in all of Iran. <o:p></o:p></div>
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<b><br /></b></div>
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<b>Day 3: Shiraz </b>–
Today some of us did an optional tour in Shiraz. We visited Nasir-ol-Molk
Mosque and Khan Madraseh, Bagh-e Eram Gardens, and Tomb of Hafez (the highlight
of the 3). <o:p></o:p></div>
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<b><br /></b></div>
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<b>Day 4: Nomad Stay </b>–
We drove into the nearby mountains to stay with a nomadic family who speaks a
type of Turkish (although they are Persian). It was nice to escape the heat in
the mountains for an evening. <o:p></o:p></div>
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<b><br /></b></div>
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<b>Day 5: Eghlid </b>–
Eghlid is a small town. This stop was mainly meant to break up our journey,
although we did see a Zoroastrian tower of silence. <o:p></o:p></div>
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<b><br /></b></div>
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<b>Day 6: Caravanserai
Zein-o-din </b>– Caravanserais are
places where caravans could rest on their long journeys. Now, they have been
converted to unique hotels. Located in the middle of the desert, the views were
stunning. I walked through the desert towards some ruins. We also got great pictures
of the sunset. At night, the hotel staff (who is from Balochistan) performed
some traditional dances for us. This day was one of highlights of the trip. <o:p></o:p></div>
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<b><br /></b></div>
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<b>Day 7-8: Yazd </b>–
Our trip continued as we drove to Yazd, another desert city. Yazd is home to
many ancient Zoroastrian sites. The city’s architecture is also unique, with
‘wind towers’ to cool homes. On our 2<sup>nd</sup> day in Yazd, I took an
optional tour with Neilesh and Larry to see some unique sites: Kharanaq-Chak-Cahk-Meybod.
Kharanaq is an ancient and abandoned village; <b>Chak-chak</b> is an ancient (and the holiest) Zoroastrian temple which
has water the never stops dripping. Meybod is an ancient fortress (claimed to
have relics from 4000 BC, but I’m not so sure). <o:p></o:p></div>
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<b><br /></b></div>
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<b>Day 9-11: Esfahan </b>–
From Yazd, we made another epic drive on a public bus (but a very nice,
spacious one) to Esfahan. <i>Esfahan
nesf-e-jahan, </i>as they say, which means “Esfahan is half the world.” <b>Esfahan</b> was rated as the best Islamic
city at one point, and the stunning architecture in the main square makes it
clear why. My favorite site in Esfahan was the Lady’s Mosque in the main
square. <o:p></o:p></div>
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<b><br /></b></div>
<div class="MsoNormal">
<b>Day 12: Abyaneh - </b>Abyaneh
is another mountain village. Again, we appreciated the cooler weather. We took
a nice walk through the town, and had tea at a nice hotel with good views of
the valley. <o:p></o:p></div>
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<b><br /></b></div>
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<b>Day 13: Kashan - </b>This
was our last stop before Tehran. On the way to Kashan, we passed the Natanz
nuclear site. In Kashan, we had dinner with a local family, and got to have
good conversations with our hosts. <o:p></o:p></div>
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<b><br /></b></div>
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<b>Day 14-15: Tehran – </b>We
visited the shrine of Ayatollah Khomeni (some
say Imam, but I was taught that there are only 12 Imams in Shi’ite Islam and
he’s not one of them). This was closed for renovations. We also visited the
Iran-Iraq war memorial. We Americans also visited the <b>former US embassy</b>. <o:p></o:p></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5aUGBLBPbDwVL58TI6yGLpEnRbU34kafaXuKmO3cswyAEI1mVm6qRsWiYY_AJuECc6MrrbBGwsSvYeHLg992vxIL-n4RmUKtsToQGqbcGs3CChhGc5YX4qrAG3jBFqcez8IA38Z0gA8E/s1600/Iran+232.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5aUGBLBPbDwVL58TI6yGLpEnRbU34kafaXuKmO3cswyAEI1mVm6qRsWiYY_AJuECc6MrrbBGwsSvYeHLg992vxIL-n4RmUKtsToQGqbcGs3CChhGc5YX4qrAG3jBFqcez8IA38Z0gA8E/s320/Iran+232.JPG" width="320" /></a></div>
<div class="MsoNormal">
Over the next several articles, I hope to write in more
detail about different topics: religion, language, food, etc. while weaving in
my experiences from this trip. Time will tell where Iran ranks in all of my
trips, but I know it will be near the top (at least in the cultural category).</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I came away from my Iran trip with tremendous respect for
the Iranian people and their ancient culture. I believe the country has a
bright future ahead of it, especially if a nuclear deal is reached. I am
excited to see what a renaissance of Persian culture will look in the coming
years.</div>
</div>
Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com0tag:blogger.com,1999:blog-5547781118742953695.post-9060257695565073142015-06-03T11:37:00.003-07:002015-06-03T11:37:43.564-07:00Santa Fe Revisited<div dir="ltr" style="text-align: left;" trbidi="on">
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After nearly 20 years, my family and I returned to Santa Fe
in February 2015, this time to celebrate my mom’s 60<sup>th</sup> birthday. The mystique of the southwest (and the unique
jewelry of this region) has always fascinated my mom, and thus we thought it a great destination for her birthday. We were not disappointed. </div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
We stayed in an elegant, south-western themed house at the
intersection of Sunset and Artist. Built by a local architect, our house location
allowed us to walk into the town, which we did on several occasions. <o:p></o:p></div>
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<br /></div>
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Santa Fe sits at 7,100 feet. As such, we were light-headed
in our first few days here. It’s not as bad as say, Cusco, Peru, but walking uphill
for 5 minutes leaves you winded. Towards the end of the trip, however, we
adjusted. <o:p></o:p></div>
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<br /></div>
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Santa Fe is a town for artists and craftsmen. In that
respect, I think the city is similar to Portland, Oregon. Santa Fe also became
the home of Georgia O’Keefe, the famous American artist who moved here from New
York (just like the owner of our house, Justin). <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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On Saturday, part of our group went to Taos to the Hanuman
temple. My mom and I went into the town of Santa Fe to do some (window) jewelry
shopping. We scoured the plaza for stores and visited the row of Native
Americans who were selling their jewelry. Twenty years ago, I despised jewelry
shopping – or waiting in the stores or outside for my mom to do her shopping.
This time around, I had more fun. In the last several months, I have watched
various gem shows that have taught me that there’s a whole world of gems beyond
the most recognized diamonds, rubies, emeralds and sapphires. It’s a
painstaking process to unearth these minerals, and the selling process is
fascinating. Many of the rarest gems don’t make it to the retail market –
instead, as soon as they are discovered, discerning buyers send emissaries to bid
on them. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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What really struck me on this trip was how our trip planning
and execution differed from our earlier trips when I was growing up. In those
days, we would leave the hotel / motel by 9am and drive 2-4 hours to our next
destination. In a city, we would have at least 3 sites to see. Our trips
nowadays are more about leisurely waking up, relaxing, and minimal car
journeys. I think a balance between the two is best, but the issue with the
latter approach is that you can’t learn about a place if you’re spending most
of your time at home. Unfortunately, most of us got sick on this trip (stomach
bugs or colds) so we were limited in how much we could explore. <o:p></o:p></div>
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<br /></div>
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Still, just before leaving, I walked down to a memorial
structure in Hillside Park to try to learn something about this city. The
monument is a winding upward path with brief descriptions of key periods in the
history of Santa Fe, from the 1500s onwards. From reading these signs, I
gathered that the city is a mix of Native American, Spanish, European-American,
and Mexican influences. Interestingly, the Spanish influence seems stronger
here than it does in California, where there is more Mexican influence. <o:p></o:p></div>
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<br /></div>
<br />
<div class="MsoNormal">
Despite the sickness issues, we had a good time in the
alluring city of Santa Fe. It was nice to return to a city that captivated our
imagination 20 years ago. <o:p></o:p></div>
</div>
Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com1tag:blogger.com,1999:blog-5547781118742953695.post-43476885023141816212015-01-28T19:34:00.001-08:002015-01-28T19:34:06.336-08:00New Years Amongst the worlds richest .0001% - St Barts 2014 (by Neilesh Patel)<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "Times New Roman","serif"; font-size: 10.0pt;">I'm pleased to post a guest entry in my blog from my good friend Neilesh Patel. Hope you enjoying reading about his trip to St. Bart's. My New Year's was much less eventful. If you have any articles you wish to write, send them to me and I'd be happy to post here!</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10.0pt;">--Ravi</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10.0pt;"> </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10.0pt;">By Neilesh Patel:</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10.0pt;">I’ve
been thinking about writing for a long time now, but until this past trip I
never mustered up the time and energy. Something about this last trip caused
something in my brain to click. The result…now I am writing.</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10.0pt;">12/31/2014
– 1/1/2015</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10.0pt;">New
Years Amongst the worlds richest .0001% - St Barts 2014 </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10.0pt;">Total
Cost $14,000</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10.0pt;">Length:
5 days, 4 nights.</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10.0pt;">We
arrived in St. Martin on American Airlines and instantly noticed the diversity
in population and cultural <span style="mso-spacerun: yes;"> </span>differences
–African-descent locals with their laid back and carefree attitude interspersed
with middle class American families on vacation. But St. Martin wasn’t our
final stop; this was not going to be the Caribbean Family Vacation. When we
boarded our flight (aboard a jet-propeller WinAir) to St. Barts the day before New
Years we noticed a change. Celebrities who were vaguely familiar and
fashionista women boarded the flight. On this flight, we two Indian-Americans were
the only non-White people aboard. The plane prepared to land in St. Barts over
a cadre of mega-yachts and large skippers. As we descended into St. Barts there
was a small terminal that had no security checkpoint either into or out of the
island. </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10.0pt;">We
were greeted by our villa owner (we booked the villa via Airbnb). <span style="mso-spacerun: yes;"> </span>The owner was an older Bohemian Frenchman who
had escaped the rigidities of Parisian society some years ago. We paid $1,891
for 5 nights in an exclusive villa overlooking the ocean, which was also
equipped with an infinity-pool.<span style="mso-spacerun: yes;"> </span>We knew
we were lucky. Had we not secured that villa almost 4 months earlier, we would
have been stuck paying the next lowest option which started at $8,000 going up
to $50,000 for a week. </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10.0pt;">The
first night we went to Le Ti, a French cabaret dinner show. A bottle of Bourdeaux
set us back <span style="color: black;">€</span>260 euros and dinner for two
another <span style="color: black;">€</span>200 euros (Euros were the preferred
currency on the island). Although many of the Americans paid in US dollars, the
exchange rate was often not as good, so the ATM was the easiest and best way to
get euros readily. There are two seatings here and it was obvious if you didn’t
go to the second seating which starts at 11pm, there would be no chance to see
the cabaret show, which started at 11pm. A nice group of two American couples
sat next to us. They had won a week at a villa in St. Barts from an office
employee drawing. Otherwise they made it clear they would never have been able
to afford a trip to St. Barts. They also happened to be the <i style="mso-bidi-font-style: normal;">only</i> down-to-earth people we met on the
island that week. Although we arrived at the first seating not knowing any
better, we opted to buy even more bottles of champagne which set us back
another few hundred euros. It was only then that the French management was open
to allowing us to stay for the 2<sup>nd</sup> seating. The American couple
didn’t make it out so easily and after their dinner arrived and they had
finished, they were immediately asked politely to leave, so a group who would
spend more money could be seated. To replace them came a mother with her
daughters; a typical wealthy hedge-fund family based out of Greenwich, CT.
Again, we were the only two minorities in the restaurant the entire night- not
that it bothered us and perhaps in fact we may have appreciated being different.
We definitely got more attention, especially after we started spending more,
especially from the French. The French tend to ignore you until you spend a lot
of money, then even they let their stereotypical high barriers down. <span style="mso-spacerun: yes;"> </span>Despite all of our expenditures that night, it
was pretty clear that we may have been one of the highest spenders that night
and even then when we got ready to get into our car at the valet, we were
stopped by the security as they “mistakenly” thought we had left without paying
our bill. When the restaurant manager came outside to confront us, she peered
into our window, then realized and said “no these are not the men she was
talking about.” Nonetheless, I found it quite ironic that we were the ones who
had been mistaken for skipping on our bill.<span style="mso-spacerun: yes;">
</span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10.0pt;">This
brings me to French culture. The French have grown up in an environment where
they were always the wealthiest and highest class folk in their country. They
sip fine wines and they eat the tastiest foie gras, liver pate and escargot.
Until now…The Chinese are now buying up Bordeaux vineyards and filling up
wine-making schools across France. Many plan to take their skills back to
China, which is quickly becoming a wine-making producer. The French have steep competition
on their horizon in many areas and industries from brie cheese to wines. Their
economy and segregation within their country makes it difficult for minorities
to rise in social and economic class. As a result, I think the French workers
on the island were quite shocked at specifically us two having so much fun. So
ironically, we saw that there were not many other people from non-European
countries and from outside the U.S. The Asians and the Middle Easterners seem
to steer clear of St. Barts. </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 10.0pt;">So
let’s back up, so I can paint the picture of St. Barts from a broader
perspective. Imagine mega-yachts docked along the harbor in Gustavia;
60-something year old men walking with 20-something year old models; security personnel
standing outside of restaurants with walkie-talkies and ear pieces; celebrities
shopping in downtown Gustavia with walkie-talkies, and then there was new years
eve…The scene here was billionaire Roman Abramovich with his party at Jean
Beach’s – La Plage, a swanky French restaurant that he rented out for the
entire night.<span style="mso-spacerun: yes;"> </span>Then there was<span style="mso-spacerun: yes;"> </span>P. Diddy’s party on his mega-yacht, Oasis.
Next, there were the parties for the rich who weren’t invited to any of the
exclusive parties: Nikki Beach, Le Yacht Club, Eden Rock Hotel and Le Ti. The
day before Russell Simmons had his party over at Eden Rock’s restaurant. A
couple we ran into paid <span style="color: black;">€2600 ($3172) for a meal they
described as only “ok” and “total rubbish”. This price didn’t include any of
the late night new years party either, so they were forced to look elsewhere
before the stroke of midnight. The couple escaped and went to Nikki Beach just
in time to watch a few quite unspectacular fireworks fizzle in the sky. Nobody
was impressed. <span style="mso-spacerun: yes;"> </span>Over at Nikki Beach
bottles on the main tables started at €26000 and ranged as high as €35000
($31000 - $42700). Luckily, we were able to convince them to give us a coffee
table in the corner for what ended up being about €2800. The crowd was
basically older men with models…and I mean real models. The few women we spoke
to all told us they were models; many hired by the ultra-rich to accompany them
for the week: and they came from all over…from LA to New Delhi even, although
there were only 2 asian models that evening total. The average woman was 6 foot
and 100 lbs,; almost all came wearing a stunning evening dress. As we
interviewed one model her older grouchy, obese, long-haired scruffy “owner”
came up to interrupt us. He stammered, “How many times do I have to tell you
not to leave me alone?” “I thought we went over this before”, he screamed at
her. I wanted to help her, but I was in too much shock. Embarrassed, she waved
goodbye with her head down and lost herself in the center table commotion.<span style="mso-spacerun: yes;"> </span>As I started peering around, I noticed that
the average guy had a 20-something liter ace of spades Dom Perignon was at
least 60 years old, likely balding and definitely overweight, and was surrounded
by a group of models who looked like they were Victoria secret models. All the
women that night were “bought-out”, and frankly it was quite pathetic. </span></span></div>
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<span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt;">Let’s move on to the list of celebrities. Roman Abramovich and
Larry Gagosian, who owns a villa next to the Taiwana Hotel<span style="mso-spacerun: yes;"> </span>hosted a bash together. Many of the attendees
were Abramovich’s Russian and Jewish friends along with a smattering of friends
that he has in various circles. Then there was P Diddy’s party aboard his yacht,
The Oasis. Attendees there were Chris Rock, Riyanna and P Diddy. Interestingly,
even among the celebrities parties and social circles are highly segregated.
None of the African-American celebrities were seen attending any of the parties
hosted by any of the Caucasians. I think we have this misconception that if we
remove the financial barriers between two racial groups, that necessarily that
will foster or harbor integration. However, this showed me that no matter what
you do, unless you foster cultural awareness and acceptance, no two groups will
integrate regardless of raw intelligence or wealth. Numerous other celebrities
showed up on the island from Riyanna, Vivi Nevo, Heidi Klum, Salma Hayek, Anna
Wintour, Princess Beatrice, Chris Rock, Leonardo Dicaprio, Victoria Silvestdt,
Donnie Deutsch. One thing I noticed is that once a celebrity’s career has
peaked and troughed, they become less worried about hiring security and having
photos taken of them. During the prime time of their lives, celebrities live in
utter fear and try their best to be secluded. A few of them go so far as to
live in paranoia Riyanna on the other hand had 2 large bodyguards, who made it
clear to people that they were not to take photos of Riyanna. When one man
tried to take a photo, her security came to him and told him to put the camera
away. However, at one point, when she was sitting at her table at Do Brazil on
Shell Beach, Riyanna stood up and turned as if to be<span style="mso-spacerun: yes;"> </span>modeling for the paparazzi, who used
telescoping lenses to snap shots of her from a couple hundred feet away. All
these photos were then immediately put on the British tabloid DailyMail web
site. I noticed that the younger celebrities were much more business savvy and
more like to have a strong ego; they would inform the press ahead of time that
they were going to be at a certain event, and then they would allow the
paparazzi to take photos of them at a pre-planned event, as if to censor and
control the photos, outfits and settings at which their photos were taken. On
the other hand, older celebrities like Victoria Silvstedt and Donnie Deutsch
were happy to just lay on the beach cabanas without much ado. I think they
understood that their careers and time in show-business had come and gone. They
were much more able to intermingle with the normal-rich crowd on the island. Unfortunately,
they had to wait until the 2<sup>nd</sup> half of their lives in order to gain
a snapshot of a normal life. </span></div>
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<span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt;">Next, there was the cheapness factor of the rich. If there is one
thing that was obvious, it was that the rich became ultra rich because they are
frugal. The ultra rich become rich by being frugal and relatively greedy- there
is no other way unless you count the lottery. It was definitely apparent in
their spending habits. The tipping was often non-existent. The ultra-rich were
happy to take drinks from us when we offered to buy them and since this was
largely a social experiment for me, I was always happy to do so. Some of the
people that were excited to take our drinks were people like the owner of
Brazil’s largest packing company. The rich never spent a lot of money at the
night clubs. Most of them had their own private parties. However, when we
bought bottle service, they were always happy to join in for the drinking bit.
Many of the yachts that were rented, were often rented as part of a promotional
deal, where there would be some type of kickback from the yacht owner perhaps
or publicity that would come from renting the yacht.<span style="mso-spacerun: yes;"> </span>Other than billionaires Leonard Blavatnik
(Odessa docked in Gustavia), P Diddy (Oasis docked in Gustavia), Roman
Abramovich,and a few others, many of the yachts were rented. Typically yachts
are rented for the new years week by celebrities worth under $1 billion. Most
larger yachts are about €100,00 - €200,000 / week not including the crew. The
multi-billionaires are more likely to be owners of their own yacht due to the
high year-round operating costs. Personally, I found very little to be
interesting about being couped up on an isolated hundred-foot boat for new
years. I’ve been on cruise ships before, but cruise ships have show lounges,
multiple dining halls, 1/8 mile running tracks, full-on gyms, nightclub, pools
with large waterslides, and even ice skating rinks. These yachts, while
impressive, lacked those kinds of amenities and to me just seemed boring. Even
on New Years eve, other than on P Diddy’s yacht there was very little
decoration or such aboard to even insinuate a looming party aboard. <span style="mso-spacerun: yes;"> </span>I spoke to one SF bay area techie, who spent
New Years on one of the yachts. He said it was “boring” as he shook and<span style="mso-spacerun: yes;"> </span>twisted his hand back and forth left and
right, as if to tell me it was just “ok”. </span></div>
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<span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt;">Coupled with the cheapness, often there was the ego. Many of the
rich seemed to be out of touch with reality and more importantly the average
working person- a problem I see often in developed countries such as America
and Europe, etc. </span><span style="font-family: "Times New Roman","serif"; font-size: 10.0pt;">For
instance, one girl at the local juice-bar told the poor Parisian juice-maker
that his juice was fantastic and that she would advertise him all over
instagram to her 30,000 followers, she boasted. “Your juice is great, so I’m
going to announce you to make 30,000 followers on instagram…I’ll make you
famous”, she boasted. He looked back at her confused, as if to say, “I don’t
care about being famous, but it would have been nice if you left a tip in the
jar…”<span style="color: black;"></span></span></div>
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<span style="color: black; font-family: "Times New Roman","serif"; font-size: 10.0pt;">Yet, one thing stood out as the overarching factor on the island:
overpriced. I’ve been to expensive restaurants and $200 steak dinners in Vegas,
and tantalizing Italian dinner in NYC. They are what I would call expensive,
while the food on St. Barts I would coin as overpriced. At Jean Jorge’s Sand
Bar we paid €34 ($41 for a cheeseburger and fries; then when we went down the
street to a fast-food joint called JoJo Burger we paid €15 ($18.30) for a
cheeseburger and fries. Bottle service for a 2004 Dom Perignon ran €500 on off-nights
and €1500 for the magnum version. On New Years eve night 20 liter ace of spades
were over $42000. One liter of unleaded gas cost over €1.50. Our average lunch
bill was €100 ($122) and dinner was normally €200 ($244) or more most of the
time. There are no chain restaurants or resorts anywhere on the island. Even a
small pizza at a local pizzeria was €30 ($36.60) or €52 ($63.44) for the large.
Whether I was eating local Caribbean mahi-mahi or mango papaya soft blue shell
crab at Black Ginger, the chic Thai restaurant, nothing stood out as “wow”.
Honestly, I would have must rather eaten the Chilean sea bass at PF Changs over
most of what I ate on St. Barts. And I did exactly that a couple days after I
got back in the USA. The beaches were small with limited sand space – no depth.
I’d much rather be on South Beach or Rio de Janeiro’s Posta beaches. The people
were mostly French, and you know how their restaurant service is. Heck, the
service in Asian countries such as Japan or even home in America is much
better. Nontheless, I left with no regrets because it was a life experience, and
I live for those. However, it is pretty obvious that the ultra rich are not
eating any more tastier food than us middle class folk, and they for darn sure
are not having nearly as much fun as us either.</span><span style="font-family: "Times New Roman","serif"; font-size: 10.0pt;"></span></div>
</div>
Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com1tag:blogger.com,1999:blog-5547781118742953695.post-11279897154307252112015-01-11T13:40:00.000-08:002015-01-11T13:49:30.233-08:002014: A Foodie's Year<div dir="ltr" style="text-align: left;" trbidi="on">
<a href="http://greenoverdose.com/wp-content/uploads/2014/07/org.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://greenoverdose.com/wp-content/uploads/2014/07/org.jpg" height="248" id="irc_mi" style="margin-top: 11px;" width="400" /></a>Amongst other things, 2014 was a year of exploring food quality. I'm sure I spent at least 30% more on food than I did in 2013 in shopping at more expensive grocery stores, but I feel it's worth it.<br />
<br />
<br />
Growing up, the main grocery stores we shopped from by time period were:<br />
<br />
Pac N Save: Early 80s<br />
Lucky's: Late 80s<br />
Safeway: 90s<br />
Trader Joe's: 2000s<br />
Sprouts: 2013 - 2015<br />
<br />
While food quality increased with each successive grocery store, prices actually came down post Safeway with Trader Joe's and Sprouts with local brands instead of major brands.<br />
<br />
Here's my experience:<br />
<br />
In college, I got my groceries from La Verde's a convenience / grocery store on campus.<br />
In New York, I shopped at Gistrede's a local grocery store.<br />
In San Francisco in 2006, I shopped at Safeway.<br />
In India in 2007 / 2008, I got my groceries from a local convenience store and obtained fresh vegetables from local food stalls.<br />
In Philadelphia, I shopped at Trader Joe's.<br />
In my 2 years in LA, I shopped at Trader Joe's.<br />
Last year, I mostly shopped at Whole Foods (something I never thought I would do). <br />
<br />
<br />
With each passing year, I've become more interested in food quality. In India, I learned how tasty fresh vegetables could be. In Philadelphia, amidst the crowded aisles of a tightly cramped Trader Joe's, I learned that the major national brands weren't always the best tasting ones.<br />
<br />
Last year, I discovered that organic and high quality produce and other food does taste better. Here are some of my favorite items and where I can get them. Note pretty much nothing on this list is cheap!<br />
<a 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" 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" 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<b>Produce:</b> Whole Foods (hands down!). The produce here is consistently high quality. I especially like Driscoll berries, especially the organic variety. Note this will set you back a pretty penny - a small box of organic Driscoll strawberries (from Watsonville), will cost $7. I eat a lot of broccoli, and Whole Foods broccoli (and really any of their vegetables) are especially juicy. <br />
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<a href="http://babyelandaily.com/wp-content/uploads/2014/06/Santa-Cruz-Organic-Lemonade.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://babyelandaily.com/wp-content/uploads/2014/06/Santa-Cruz-Organic-Lemonade.png" height="98" id="irc_mi" style="margin-top: 105px;" width="200" /></a><b>Juice:</b> Santa Cruz is excellent. I especially like the Limeade and Grape Juice. Santa Cruz can be purchased at many stores. They key to good grape juice is high quality Concord grapes. Even better - Navarro vineyards in Napa produces excellent grape juice from the same grapes use to make wine! <br />
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<b>Nuts:</b> I enjoy Trader Joes Almonds. I also enjoy nuts from Bravo Farms (in Kettleman City). Pistachios and almonds are my favorite nuts, followed by walnuts. <br />
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<b>Cheese:</b> Whole Foods has great selection. I especially like aged Gruyere. <br />
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<b>Sparkling Water: </b>Give me cool, refreshing Mountain Valley or Ty'Nant with limeade or grape juice after an intense game of ultimate frisbee and I'm in 7th heaven.<br />
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<b>Honey: </b>I prefer raw honey from the comb, and I've heard its better for you. <br />
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<b>Crackers: </b>I recently discovered Mary's Gone crackers (and cookies) from Whole Foods. They are very crispy and are made from brown rice and quinoa. The Jalapeno brand is delicious!<br />
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<b>Tea: </b>I much prefer loose leaf tea to dust tea. The taste is smoother and more flavorful. Currently I have 2nd flush Darjeeling and Blue Flower Early Grey tea from Townshen's tea shop in Eugene, Oregon. <br />
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So there you have it - my evolution of food buying and my favorite foods and brands. What do you like and where do you like to shop?</div>
Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com2tag:blogger.com,1999:blog-5547781118742953695.post-29165863792801495632014-06-17T19:50:00.002-07:002014-06-17T19:50:15.797-07:00Chico & Sierra Nevada<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://mail.google.com/mail/?ui=2&ik=5169668efb&view=fimg&th=146a08bdf107fbd6&attid=0.1&disp=inline&realattid=1470997816532795392-1&safe=1&attbid=ANGjdJ-pcz0X2Osj-ArLPyQx1YsyNdKlKD0RPTVe18TnpGxscfX2Fj-2lrc0aN0gsutFDE49o_etWtHlGvA-7BZ1HrhhGZXeMFckXvcqNX3PTP0KjG2gR8mouVEmgmw&ats=1403054232493&rm=146a08bdf107fbd6&zw&sz=w1228-h457" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Displaying IMG_20140524_124522_177.jpg" border="0" class="aLF-aPX-J1-J3" height="320" src="https://mail.google.com/mail/?ui=2&ik=5169668efb&view=fimg&th=146a08bdf107fbd6&attid=0.1&disp=inline&realattid=1470997816532795392-1&safe=1&attbid=ANGjdJ-pcz0X2Osj-ArLPyQx1YsyNdKlKD0RPTVe18TnpGxscfX2Fj-2lrc0aN0gsutFDE49o_etWtHlGvA-7BZ1HrhhGZXeMFckXvcqNX3PTP0KjG2gR8mouVEmgmw&ats=1403054232493&rm=146a08bdf107fbd6&zw&sz=w1228-h457" width="180" /></a>Over Memorial Day, I made a pilgrimage to Chico and the
Sierra Nevada Brewery. Sierra Nevada has been my favorite beer for as long as I
can remember - so it was time to visit the source. The trip was a lot of fun, as
most of my road trips north of California have been. It was also very hot -
Chico is 4 hours north of the Bay Area and just off the 5 freeway, located in
the central part of the state. It’s a college town with an alternative feel, a
mix of vibes from LA and crunchy Bay Area.
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Due to our late departure from Los Gatos, we missed our
sustainability tour at the brewery. Instead we went to Sierra Nevada’s
restaurant. They had 19 beers for us to try, and we tried all 19! From our
tasting, it was apparent that Sierra Nevada is looking to expand beyond its
hoppy roots into lighter beers. Unfortunately, I didn’t like most of their new
selection of beers – I prefer the crispness of their original, hoppy varieties.
The hops come from the Cascade Mountain Range. We also ordered pretzels and
mustard (Sierra Nevada makes and sells their own mustard based on their beer
flavors). This, I absolutely loved. I bought souvenirs and samples galore for
friends, family, and co-workers: a pint glass featuring the Ruthless Rye label
(a brilliant and sinister label, the best in the business), a 4-pack of Ovila,
a beer made through a collaboration of Sierra Nevada and the monks at the Abbey
of New Clairvaux in Vina, CA (just north of Chico of the 99), and a “Growler”
of Belgian white beer. A growler is an oddly shaped container that fits about 4
pints of beer.</div>
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Outside of the Sierra Nevada brewery, Chico is a small but
fun college town with unique bars and restaurants, including Banshee and
Madison “Bear” Garden. No matter where you go in Chico, Sierra Nevada will always
be on tap. We met a lot of students, some still studying (with many
stops and starts), and some who have graduated and are figuring out what to do
next. Chico is a free-spirited city with free-spirited people. It’s surprisingly
green, despite being so far inland. It would be more fun to come back to this
city in the winter when there is more rain, and perhaps go inner tubing down
the American River.Then, I can try more of Sierra Nevada's winter specialties...yum!</div>
</div>
Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com0tag:blogger.com,1999:blog-5547781118742953695.post-45284385021192240762014-06-01T18:55:00.003-07:002014-06-01T18:55:27.810-07:00Panama<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo_p6BZUBvzoCqgiPq2i3O6NfKMn60WHThAPKo_bJaoWckHrjX7kiPA8sFCEps7JflY3SgV555_G37TYLuydwdUoYe2EPpmxr_Jsf5DOJmPLssVR2VXU_GhkV09l1Je5-DXsnQyxt3y1I/s1600/Panama_Canal_Gatun_Locks.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo_p6BZUBvzoCqgiPq2i3O6NfKMn60WHThAPKo_bJaoWckHrjX7kiPA8sFCEps7JflY3SgV555_G37TYLuydwdUoYe2EPpmxr_Jsf5DOJmPLssVR2VXU_GhkV09l1Je5-DXsnQyxt3y1I/s1600/Panama_Canal_Gatun_Locks.jpg" height="213" width="320" /></a></div>
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</xml><![endif]-->After two long years where my only travel was domestic, mostly
through work, I made my first trip out of the US a few months ago when I spent
5 days in Panama. It was great to be able to dust off my passport and travel
again.
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I traveled to Panama with Neilesh, my old faithful travel companion.
He and I hadn’t travelled together since Morocco – which was 4 years ago – so it
was good to venture out again. I spent a few days in Bocas del Toro by myself
before joining Neilesh in Panama City. Bocas Del Toro is set of islands on the
border of Panama and Costa Rica. It’s paradise – just like the name of the
scuba diving shop, La Buga. While in Bocas, I surfed a little on a remote
beach, did 2 scuba dives, and generally walked around the town. Despite not
having scuba dove in several years, I was able to remember the basics pretty
easily. Plus, the dive masters are still impressed when they see my Rescue
Diver card. I also visited Aqua Lounge which is a bumping nightclub with places
to jump in the water in swim. </div>
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Panama City was a next on the itinerary. It’s nice but
expensive (and they accept the dollar). My last visit to Central America was 11
years ago when I went to Costa Rica. Compared to that trip, a lot of
development seems to have taken place.<span style="mso-spacerun: yes;">
</span>We mostly hung out in the casino except for some brief sightseeing in
the capital, which included the Panama Canal. Fortunately, we arrived at a time
when we could see two ships passing through. </div>
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Panama was a good, quick, fun trip after 2 years of staying
stateside. I’ve now been to two countries in Central America – time to turn my
focus beyond Latin America for my next trip. Is Europe calling?</div>
</div>
Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com0tag:blogger.com,1999:blog-5547781118742953695.post-53199688808296740862014-05-30T22:41:00.002-07:002014-05-31T07:09:57.088-07:00The Napa Triathlon…and why I compete in endurance races<div dir="ltr" style="text-align: left;" trbidi="on">
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</xml><![endif]--><a href="http://www.usbr.gov/mp/ccao/berryessa/photo_gallery/scenery/lake_berryessa.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://www.usbr.gov/mp/ccao/berryessa/photo_gallery/scenery/lake_berryessa.jpg" height="300" id="irc_mi" style="margin-top: 0px;" width="400" /></a>I recently participated in the Napa Triathlon (Olympic distance)
in Napa, CA. This was my first triathlon and I enjoyed it, though it was more challenging
than my running races. The Olympic distance triathlon was 1500m swimming in Lake
Berryessa, 25 miles biking through the surrounding hills, and 6.2 miles (10K)
running through those same hills.<br />
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Why did I do this triathlon? That’s an important question that I
will address further down, but the short answer is that I did this race because
I wanted to try something different from running, and liked the variety of this
event. Training for biking and swimming puts you in different shape than just running
– biking works your quads and hamstrings while swimming tones your back and
arms. You come out looking like more of an all-around athlete. <span style="mso-spacerun: yes;"> </span><br />
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In training for the race, I focused on swimming and running
to a certain extent. Lake swimming was my most challenging event, and I find
swimming in the pool hard enough. In the lake, you can’t see anything in the
water and you have people swimming all around you and you are at risk of
getting kicked in the head. Not to mention it’s tough to swim in the right
direction to each buoy.</div>
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Biking was almost as difficult. I hadn’t practiced cycling
at all in training, nor had I ever truly ridden a road bike before this race.
Despite all of that, I managed to complete the bike portion though I truly hit
the wall (worse than any of my recent running races) at the turnaround point
for the bike. </div>
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The run was my best leg, as I passed many of the people who
passed me on the bike. I have a lot more experience with running and it showed
in the race. I finished in just over 4 hours, with long transition times as I
had no real plan for this important part of the race. </div>
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Lately, I’ve been getting the questions (and asking myself
the question) – why do you do it? Why do you run long distance, and why do you
do triathlons? Will you do more, and what is your goal? <i style="mso-bidi-font-style: normal;">What are you trying to prove?</i></div>
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<i style="mso-bidi-font-style: normal;"> </i> </div>
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<b style="mso-bidi-font-weight: normal;">My philosophy -
return to a Natural state</b></div>
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These are good questions, and the answer has changed
somewhat over time. The first time I raced was the Boston Marathon in 2004 (a
story you are probably familiar with). Then, I raced because I wanted to part
of the event, to experience the thrill as a participant and not a spectator. In
a way, that same sentiment has driven me in all subsequent races, and even in
my career. I chose Product Management as a post-MBA career path because I
wanted to be in the trenches, “in” the “experience” rather looking at in from
the outside (which is the way I perceive professions like consulting,
investing, etc.). </div>
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Of course after Boston, I took a long break from racing,
only to resume my career with the Big Sur Marathon. There, the motivation was
to do the marathon properly and to enjoy the stunning scenery that I knew would
wait for me. Now, the desire to be one with nature drives me as much as other
factors. In a long endurance race, the participant gets to know his scenery
intimately. Route 1 in Big Sur will have a special meaning for me that is
different for someone who is simply driving it. In Napa, I swam “in” Lake
Berryessa, at sunrise no less. It’s humbling to stand next to a 64 degree lake
as the sun rises over it to lift the mist on the lake. I had the privilege to
swim in it. I now look at endurance racing this way - that it is my “privilege”
to participate and to be one with nature. When submerged in the lake, you can’t
see anything but an algae green color. But that is nature, unfiltered in all
its glory. I want the real thing – I wouldn’t have it any other way. </div>
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When I race, I feel alive. I am focused but I transcend to
another state. Maybe it’s the endorphins but I when I connect with nature I
also find myself connecting with …… myself. I become more conscious of each of
my limbs, my breathing, and my muscles. Each morsel of drink or food during the
race becomes that much more valuable. Unlike normal life where we take eating
and drinking for granted, when endurance racing, we return to a more natural
caveman state when food and drink were hard to come by. When it came, you were
eternally grateful. When it was gone, you longed for it again and fought to get
it back (i.e. run 3 more miles to the next aid station). The natural challenge
of finding food, and earning your food, exists in endurance racing. </div>
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Competition and cooperation are also part of the equation.
Sometimes you want to beat the person next to you, and sometimes you want to
help them. Racing mimics life and career like that. But through it all, you
know that everyone is in it together. It feels like my MIT experience where
everyone is suffering together and trying to finish and achieve their goals. It’s
not about being sadistic or torturing yourself – it’s about <i style="mso-bidi-font-style: normal;">challenging</i> yourself in a collective
experience. There’s a significant difference here. <span style="mso-spacerun: yes;"> </span></div>
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The health benefits of racing and training are obvious and
probably need the least explanation. Suffice it to say that I like to eat and
workout, so this is how I try to stay fit. </div>
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So, in the end, what am I trying to <i>prove</i>? That I can run 26
miles? That I can swim ~1 mile? No, I'm not trying to prove anything to anyone. Anyone can do these things
if he is focused on it – in fact people do much more. The human body was built for it. I don’t do this for the
approval or praise of the outside world. I do this for myself, for all the
reasons above. And I choose a distance and venue (like Malibu in September) that
give me the connection to nature and myself that I’m looking for. It’s about
being in the moment, actively living life rather than passively existing in it, and returning to a
more natural state of being. I hope you can see why this is more than just a
hobby for me, and how it relates to my overall philosophy towards life. </div>
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Up next – Malibu Triathlon (Olympic distance) on my birthday
(9/13) and the Chicago Marathon on 10/12, and probably some smaller events
along the way. I’m hoping to raise money for the Children’s Hospital of Los
Angeles for the Malibu race. </div>
</div>
Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com1tag:blogger.com,1999:blog-5547781118742953695.post-61515056359405112482013-09-17T21:45:00.000-07:002013-09-17T21:45:00.922-07:00Charleston<div dir="ltr" style="text-align: left;" trbidi="on">
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While Atlanta was a good introduction to the South, the “Old” South
really came alive in Charleston. We took a horse carriage tour through
the city and enjoyed excellent food at Café Paradiso and Five Loaves.
But the highlight of Charleston, and perhaps of the entire South trip,
were the Magnolia and Boone Hall and plantations.<br />
<br />
Magnolia is sprawling. We took a mini train tour around 7 square miles
of swampy plantation. Along the way, through the humid, warm air, we saw
exotic birds and alligators. These animals were sometimes propped up on
wooden planks set in the ponds to allow visitors to see the animals
sunbathe. Imagine what it would have been like to work at this
plantation as a slave 200 years ago, especially in the more remote
areas. Behind every bush could be an alligator eyeing you as you picked
cotton. <br />
<br />
Visiting Boone Hall was a last minute decision. As we were enjoying our
continental breakfast on our last morning in Charleston, we considered
our sightseeing options: leave soon for Savannah, go to Fort Sumter, or
visit Boone Hall. We decided on the last option based on a
recommendation from the hotel concierge and because Fort Sumter would
take at least half a day. As we started on the drive to Boone Hall, it
began to rain. When we arrived at the gates of the plantation, it began
to pour. We struggled with whether or not to visit Boone Hall in the
rain and eventually decided to turn back. Five minutes into our return
journey, we decided “damn the rain,” changed our minds, and turned back
to the plantation. This was the best decision we made on the trip.<br />
<br />
<br />
Upon entry into Boone Hall, we were rewarded by a
magnificent drive through a seemingly never-ending oak tree linked
driveway. I have never seen a grander entrance to a home, and this
includes all of the castles I have seen in Europe. Inside the
plantation, we took shelter from the rain in the cafeteria. There, we
saw a Gullah woman acting / performing to educate visitors about the
history of the Gullah people. The Gullah people originated from various
countries in West Africa and came to Charleston (and other Southeastern
cities) to work as slaves on plantations like Boone Hall. The theme of
her excellent performance was that during the slave trade to the South,
all ethnic groups influenced the others. On the slave ship, Africans from
different countries influenced each other on the lower decks were slaves
lived. Above, Europeans from different countries (French, Dutch,
English, etc.) influenced each other. And of course, the Africans and
the European cultures inter-mingled on slave plantations to create
modern day Southern culture. Ever heard of Gumbo? This is a classic
Southern dish that is thought to have been brought over from the Gullah
people.<br />
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After the performance, my dad and I walked through 9 slave cabins, which were turned into several exhibits on African American history, from the time the first slaves arrived in America to the present. I was amazed at the accurate historical records of each and every slave who was transported to the Port of Charleston. My dad commented that the slave cabin exhibit was very enlightening, especially to one who had not experienced American History classes. Before leaving the plantation, I walked through the oak-tree lined driveway (in the rain, which had not let up). What a sight, and what a feeling to walk under those mighty oaks. This will be my most enduring memory from the trip. Rain soaked and happy, we went to the Boone Hall Family Farm to eat lunch prepared from vegetables grown at Boone Hall. Then, it was time to head south to Savannah.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr3x3z0dGE2FkpzIen7k8KYw7xNhPMSRn2SIUz8p5o88C1dRwQvloVzgKT0lXeLT7b9frHD-O89zN0PmLqEn7y86I3IyE-4wIfT7ge-8Jz-3Mctw7xCO5iFDoc-nQmPEbPmUaQkKw9lXM/s1600/IMG_20130701_105640_494.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr3x3z0dGE2FkpzIen7k8KYw7xNhPMSRn2SIUz8p5o88C1dRwQvloVzgKT0lXeLT7b9frHD-O89zN0PmLqEn7y86I3IyE-4wIfT7ge-8Jz-3Mctw7xCO5iFDoc-nQmPEbPmUaQkKw9lXM/s200/IMG_20130701_105640_494.jpg" width="200" /></a></div>
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Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com0tag:blogger.com,1999:blog-5547781118742953695.post-12066020853621196422013-08-11T20:21:00.002-07:002013-08-11T20:21:51.692-07:00Atlanta<div dir="ltr" style="text-align: left;" trbidi="on">
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Our sojourn into the South began and ended in Atlanta. My parents arrived a day earlier and saw a few extra sites, including the house of Margaret Mitchell, author of Gone with the Wind. This ended up being my mom's favorite spot on the entire trip.<br />
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Before moving to the highlights of Atlanta, I need to give a shout out to Delta airlines, which I flew direct from LAX to ATL. I have written off United and American Airlines as terrible domestic airlines, and now actively try to fly Delta when possible. The service is a step above American and United. I recently learned that Delta has a non-unionized workforce. I wonder if Delta employees are especially compensated on customer service. I recently flew Delta direct to JFK had a good experience as well. <br />
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Here are the highlights of Atlanta:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMHOhrj-6zjZne1NCnYaLMtmOu-giaj4E0otl8I0XslMZeM5VXe7Z3AUxNOYSPE3T8e4BcQtWNPyAGDP9kQudsyPNOatp4PVIx9UnUa5PXcpd8wExPUwdvZcrLjX_7C8-k7gFEcLF0rTM/s1600/IMG_20130630_114456_400.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMHOhrj-6zjZne1NCnYaLMtmOu-giaj4E0otl8I0XslMZeM5VXe7Z3AUxNOYSPE3T8e4BcQtWNPyAGDP9kQudsyPNOatp4PVIx9UnUa5PXcpd8wExPUwdvZcrLjX_7C8-k7gFEcLF0rTM/s200/IMG_20130630_114456_400.jpg" width="112" /></a><a href="http://en.wikipedia.org/wiki/Margaret_Mitchell_House_%26_Museum" title="Margaret Mitchell House & Museum"><span class="searchmatch">Margaret</span> <span class="searchmatch">Mitchell</span> <span class="searchmatch">House</span> & Museum</a> <br />
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I missed this attraction, so hopefully my mom will comment about this in the comments area. I have seen Gone with the Wind, but have not read the book. Maybe I will someday. <br />
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<a href="http://en.wikipedia.org/wiki/World_of_Coca-Cola" title="World of Coca-Cola">World of Coca-Cola</a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkonThpK1ayGBkEnZ4CoHLOlXooTZIVgrCcC1a0GlUKEKRHWWadXel-WRhum2bWgkANPK-8J-3aha-UHCx255tHlNT8BoTRHe1xYvELIsFWRZt8rRQienMWjnhV3R2pWKTlD1D0WShYvQ/s1600/IMG_20130630_132318_600.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkonThpK1ayGBkEnZ4CoHLOlXooTZIVgrCcC1a0GlUKEKRHWWadXel-WRhum2bWgkANPK-8J-3aha-UHCx255tHlNT8BoTRHe1xYvELIsFWRZt8rRQienMWjnhV3R2pWKTlD1D0WShYvQ/s200/IMG_20130630_132318_600.jpg" width="200" /></a>I am a soda fanatic, as you probably gathered a few blog articles ago. This is a fun attraction, even if over the top. Basically, the secret of Coca-Cola must stay a secret so that future generations can continue to the soda. The tasting room on the top floor is the real treat in the museum. Here, you can enjoy Coke flavors from all over the world, and even try some experimental flavors. As you leave, you're given a cold 8oz Coke bottle for the road. <br />
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<a href="http://en.wikipedia.org/wiki/CNN_Center" title="CNN Center">CNN Center</a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeXOxXaOvD3FoFJiOohOqjTtZv5QfaBDnnPkWmPVQqa7NqwR63z53BxIumPZs5XfNp4azdU2zXdYG4dr6gW5tFJJsIc6yMVFb0UpfLaGB_hiMyyTGJ-RDLeISyqrn4h0Mb-KJ7znYIvwE/s1600/IMG_20130630_152154_218.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeXOxXaOvD3FoFJiOohOqjTtZv5QfaBDnnPkWmPVQqa7NqwR63z53BxIumPZs5XfNp4azdU2zXdYG4dr6gW5tFJJsIc6yMVFb0UpfLaGB_hiMyyTGJ-RDLeISyqrn4h0Mb-KJ7znYIvwE/s200/IMG_20130630_152154_218.jpg" width="200" /></a>CNN is fun to visit if you are interested in media. The studio was fairly quiet when we went, but we did see a few news anchors getting ready for the Sunday news. <br />
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<a href="http://en.wikipedia.org/wiki/Atlanta_Cyclorama_%26_Civil_War_Museum" title="Atlanta Cyclorama & Civil War Museum">Atlanta Cyclorama & Civil War Museum</a><br />
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The Cyclorama, located in historic Grant Park, is interesting way of telling the story of the Battle for Atlanta (which the Yankees won). It is one of the largest of its kind. <br />
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<a href="http://en.wikipedia.org/wiki/Atlanta_History_Center" title="Atlanta History Center">Atlanta History Center</a><br />
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The Atlanta History Center is amazing. Our time was cut short here since I had to fly back later that day. However, we had enough time to go through the Civil War exhibit. If you know nothing about the Civil War, or even if you have a solid understanding, this exhibit is worth it. It will fill in the gaps in your knowledge. <br />
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<a href="http://www.thesilverskillet.com/">Silver Skillet</a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWT-FoZHqnWxaKVicM6leTOLcT6RhYEVlwKepwKXh48aX0qpXNyWcU0qxBiaUAdBdG_Wzdf1R_-b5DA_D-cvxRYpk-K-7RAdy09xMTMrRzzfK8D2slz9uHRU8nMd1eVBr5ysBelJzJ8_A/s1600/IMG_20130705_105701_436.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWT-FoZHqnWxaKVicM6leTOLcT6RhYEVlwKepwKXh48aX0qpXNyWcU0qxBiaUAdBdG_Wzdf1R_-b5DA_D-cvxRYpk-K-7RAdy09xMTMrRzzfK8D2slz9uHRU8nMd1eVBr5ysBelJzJ8_A/s200/IMG_20130705_105701_436.jpg" width="200" /></a>Only one of the most Southern breakfast joints you could dine at. The Silver Skillet has barely changed since 1956. The meals are cheap and good, and the waitstaff has been here for a long time. Make sure you have the grits and biscuits. <br />
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Up next, Charleston.... </div>
Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com2tag:blogger.com,1999:blog-5547781118742953695.post-903898221610590312013-08-07T12:35:00.001-07:002013-08-08T09:03:24.622-07:00Dixie<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Calibri;">Over the July 4<sup>th</sup> break, I took a road trip to the American South with my parents. When I tell people about my trip, the first question I get is – why there? Many people associate the South with poverty and backwardness. This is unfortunate because the South is one of the most culturally rich parts of the United States and is definitely worth a visit for history lovers. In fact, before the Civil War, the South was richer than the North, and was one of the most prosperous regions in the entire world. The power and influence of the region from that era is still visible today.<o:p></o:p></span></div>
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<span style="font-family: Calibri;">Our trip started in Atlanta. From there, we drove 5 hours to Charleston, then 2 hours south to Savannah, and then back to Atlanta. It was a manageable 5-6 day trip that provided us with a good overview of the South’s oldest and finest cities. In Atlanta we explored the World of Coke museum, the CNN Center, and several other museums relating to the Civil War. In Charleston, we visited 2 plantations – Magnolia and Boone Hall. In Savannah, we strolled through squares, climbed a lighthouse on Tybee Island, and dined at the Pink House. Through it all, I drank large amounts of sweet tea, which is thoroughly refreshing on hot, humid days. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">So sit back and relax as I take you through sprawling oak trees, buzzing cicadae, warm buttered biscuits, and stately Georgian mansions as we explore the South’s most historic cities in the days to come.<o:p></o:p></span></div>
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Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com0tag:blogger.com,1999:blog-5547781118742953695.post-12415160669217080152013-07-24T10:22:00.003-07:002013-07-24T10:40:56.310-07:00Real Sugar, Real Goodness<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Keeping on the drinks theme, it's real sugar or bust for me, as of 1 week ago. I have officially quit false sugars like Splenda, Nutrasweet, Stevia, etc. <o:p></o:p></span></div>
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<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">In today's era of calorie consciousness, diet sodas are all the <a href="http://www.nbcnews.com/id/42255151/ns/business-us_business/t/sweet-americas-top-brands-soda/">rage</a>. In fact, of the top 10 soda brands in the US, 4 are diet. Diet Coke is #2 in the US, ahead of Pepsi. <o:p></o:p></span></div>
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<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">I have always been a soda lover, and I think I always will be. It's less the sweetness and more the excitement of the carbonation that makes drinking soda an adventure for me. For the first 20 or so years of my life, I drank regular soda in moderate quantities. Then, needing to make weight for the lightweight crew team in my sophomore year of college (< 155 lbs), I experimented with diet soda. For the next 10 years, I switched to diet soda almost exclusively. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSzVNxglQNrb4JvZcte0ZzSpbnJwWatM0vr118EaiM_q6rh8vXhxDRIBi14SFQrtn0a8oHSlUIdnpqDqiIwuWj6wxWxseanceHdbEhmh08iKVFpHdm5T0bh9uwjaDRbhv-giD-L_OxdBg/s1600/no+diet+coke.bmp" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img bba="true" border="0" height="199" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSzVNxglQNrb4JvZcte0ZzSpbnJwWatM0vr118EaiM_q6rh8vXhxDRIBi14SFQrtn0a8oHSlUIdnpqDqiIwuWj6wxWxseanceHdbEhmh08iKVFpHdm5T0bh9uwjaDRbhv-giD-L_OxdBg/s200/no+diet+coke.bmp" width="200" /></a><span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><o:p> </o:p></span></div>
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<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Recently, I have been hearing more<a href="http://thechart.blogs.cnn.com/2012/04/27/are-sugar-substitutes-worse-than-the-real-thing/"> theories</a> about the potential harms of false sugars. In general, they are:<o:p></o:p></span></div>
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<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1) Cancer<o:p></o:p></span></div>
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<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2) Diabetes<o:p></o:p></span></div>
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<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">3) Increased Hunger<o:p></o:p></span></div>
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<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Theory 1 wasn't enough to cause me to quit diet sodas. Why? Because everything, in extremes, causes cancer....in mice. With the quantity I was drinking, I didn't see this as a realistic risk.<o:p></o:p></span></div>
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<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span></div>
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<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Theory 2 suggests that the body releases insulin when false sugars are ingested, because the body confuses false sugars with real sugars. This lowers blood sugar level. With more insulin release, the body can become insulin resistant (type 2 Diabetes).<o:p></o:p></span></div>
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<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Theory 3 is related to theory 2. Greater insulin release lowers blood sugar levels, which makes you more hungry. Thus, you eat more. <o:p></o:p></span></div>
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<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Theories 2 and 3 have driven me away from sugar substitutes. <o:p></o:p></span></div>
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<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Now, I consume only real sugar. Here are some of my strategies:<o:p></o:p></span></div>
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<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1) I drink regular sodas (colas, etc.) but limit the quantity. For example, I'll drink half a can of Coke, (70 calories).<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkZ-P09RPoex1zfdz1KJ4t8IosuZdMO_5W-dENiObeQMpbLFollehp22jL4MhYyodLJG1d2KIAEc-yCQlsMC8vo682KwwdTC03XItSGGYLo3F1nrVEPofxxDul-V_Us9u_Fh0UdnHuiMo/s1600/citrusfruit.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img bba="true" border="0" height="146" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkZ-P09RPoex1zfdz1KJ4t8IosuZdMO_5W-dENiObeQMpbLFollehp22jL4MhYyodLJG1d2KIAEc-yCQlsMC8vo682KwwdTC03XItSGGYLo3F1nrVEPofxxDul-V_Us9u_Fh0UdnHuiMo/s200/citrusfruit.jpg" width="200" /></a><span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2) I drink commercial sodas that have less sugar. There are many brands of less-sweet sodas these days, including one brand called "Dry Sodas". There is a Lavendar flavor that has Lavender extract with only 70 calories in 12 oz (same size as a Coke, half the calories).<o:p></o:p></span></div>
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<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">3) I make my own soda at home. I buy mineral water or club soda and mix that with a citrus fruit juice (orange, lime, or grapefruit). I then add some sugar syrup, which I make by boiling sugar with water. For a 16 oz drink, I probably consume about 80-100 calories. <o:p></o:p></span></div>
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<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">4) I order unsweetened iced tea at restaurants, and then sweeten to taste. <o:p></o:p></span></div>
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<span style="font-family: 'Calibri','sans-serif'; mso-ascii-theme-font: minor-latin; mso-bidi-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">I'm happy with my changes, although they will take some adjustment after so many years of diet soda consumption. What are your thoughts on sugar substitutes and real sugar?</span></div>
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Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com2tag:blogger.com,1999:blog-5547781118742953695.post-15674030061673173402013-07-18T13:01:00.000-07:002013-07-18T13:01:07.860-07:00Drink Water<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://asunews.asu.edu/files/water_photo_shutterstock_17413012.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" id="il_fi" src="https://asunews.asu.edu/files/water_photo_shutterstock_17413012.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="133" /></a>Hydrate. It's easy and it's important, more than you realize. 75% of America is dehydrated. Not me, not anymore. </div>
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I have seen the light, and now I hydrate as much as possible. I may overdo it sometimes, but I'd rather overdo it than underdo it. </div>
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For most of my life, I have been headache prone. I noticed this during my middle school years when I rode my bike to and from school. Every day, without fail, I got a headache after riding my bike home in the afternoon. As a result, I took 1-2 tylenol every weekday. <br />
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In my high school years when I played tennis for my school team, I got headaches in the evening and was back to Tylenol. After college, when I developed a gym routine, I got headaches after running 3 miles on the treadmill. </div>
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I always assumed that I was just more headache prone. This may be true as I do sweat a lot. But the underlying cause of my headaches was dehydration. However, I drank several cups of water a day, and didn't "feel thirsty", so I assumed that I wasn't dehydrated.<br />
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My approach to hydration changed this year when I trained for the Big Sur Marathon. I thought about how I could hydrate on long runs of 7+ miles on Saturday, and I decided to purchase a Marathoner Hydration Vest. This vest allows you to suck fluids while running (think CamelBak). I also tried to increase my water intake throughout the week. I assumed that even with these strategies I would need to take headache medicine because I was "genetically predisposed to headaches". But to my surprise, I largely avoided headaches during my training.</div>
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<a href="http://www.volusia.org/core/fileparse.php/4157/urlt/water2.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="159" id="il_fi" src="http://www.volusia.org/core/fileparse.php/4157/urlt/water2.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="200" /></a>This experience showed me the light. Through regular hydration, even while training for a marathon, I could avoid dehydration headaches. My mistake earlier in life was thinking that if I wasn't thirsty at that moment, then I didn't need to drink water. I now realize that water needs to be consumed whether or not you're thirsty. Water is like gas for your car. You fill up your body with it, and your body spends it on essential functions (all your organs need it for survival) and sweating. When you drink water to quench thirst, you're already too late in some respects. That water is going to take 30 minutes to be absorbed, by which time your headache has already set in.</div>
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Now, I know how to stay hydrated. I buy a 24 pack of 16oz water bottles and keep some in my car. I drink water in the morning, with lunch, and at dinner. I also take a trip to the water cooler every 2 hours and have an 8oz cup of water. After the gym, I drink one of my water bottles. Drinking right away after a workout is important, not 30 minutes or 1 hour later. At that point, headaches are likely to set in. I also know that caffeine is a diuretic (it dehyrdates you). So, if I have a cup of decaf coffee or iced tea or a beer, I drink extra water to compensate. In fact, even if I order another drink at a restaraunt, I'll also order a glass of water and have it continuously refilled. <br />
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All in all, I'm averaging 10+ cups per day. My landlady is also an ex-phlebotomist (blood drawer) and she complimented me on my veins. Clearly visible arm veins are a sign of good hydration (which mine are). She acknowledges she is dehydrated and you can barely see her veins. Yesterday, she had only had one cup of water. <br />
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I still occassionally get headaches, but the frequency has gone down drastically. Also, water is helping me curb my appetite so I bring my portion sizes under control. For you, dehydration may show up in other ways - tiredness, lightheadedness, etc. But by focusing on hydrating and making it a habit, you can live a much healthier life. </div>
Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com1tag:blogger.com,1999:blog-5547781118742953695.post-89755145595331650772013-05-16T18:07:00.004-07:002013-05-19T17:58:53.819-07:00Big Sur International Marathon<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Calibri;">Feasting my eyes on the rugged coast line as I ran past Point Sur, up to Hurricane Point, and over the Bixby Bridge, every sacrifice in the last 5 months of training was instantly worth the opportunity to complete the Big Sur Marathon. Nine years ago, my experience running the Boston Marathon was quite different. Because I didn’t train, I nearly collapsed at the finish after 6+ hours of running and was taken to Beth Israel Deaconess in an ambulance to get crutches. I opted (unwisely) not to train because I was worried about injuring myself during training. I told myself then that if I ever ran another marathon, I would train properly. Also, if I ever ran another one, it would be Big Sur. While Boston is the ultimate city marathon with thousands of screaming fans, Big Sur is the opposite – called the “most scenic marathon in the US (and maybe the world)”, breathtaking views and the occasional musical band are your main company.<o:p></o:p></span></div>
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<span style="font-family: Calibri;">Fast forward to Sunday, April 28<sup>th</sup> 2013 when I completed the Big Sur Marathon in 4:49.38, 40 minutes faster than I expected. I decided to run this marathon late in 2012 after doing a Tough Mudder. Tough Mudder reminded me how much I enjoy racing. I like wearing a bib number and I enjoy the camaraderie of the racers. Most of us aren’t trying to win – we just want to have fun. We can also relate to each other – each of us made similar sacrifices in the training process and chose that particular race on that particular day, when there were so many other options. And, when we’re done, we can be exhausted and contented together. Oh, and the medals are pretty cool too </span><span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">J</span></span><o:p></o:p></div>
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<span style="font-family: Calibri;">See here for pictures: </span><b><span style="color: #555555; font-family: 'Arial','sans-serif'; font-size: 9.5pt; line-height: 115%;"><a href="https://www.facebook.com/media/set/?set=a.10152760728385371.1073741825.505250370&type=1&l=c8436dffe0" target="_blank"><span style="color: blue;">https://www.facebook.com/media/set/?set=a.10152760728385371.1073741825.505250370&type=1&l=c8436dffe0</span></a></span></b><o:p></o:p></div>
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<u><span style="font-family: Calibri;">Training<o:p></o:p></span></u></div>
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<span style="font-family: Calibri;">I started training in January 2013 – giving myself 5 months or prep time. I ran 4x per week: Monday – short run (3 miles), Wednesday – medium run (5-10 miles), some Thursdays – short run (3 miles), Saturday – long run (10+ miles, maxing at 20 miles twice). I also included some weight training, focusing primarily on my back. The lower back muscles are heavily engaged to maintain posture while running. To keep myself on track for Big Sur, I signed up for the San Dieguito Half Marathon in February. This was a great tune up for the marathon as it was chilly and hilly, similar conditions to Big Sur. </span></div>
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<span style="clear: left; cssfloat: left; float: left; font-family: Calibri; margin-bottom: 1em; margin-right: 1em;">I incorporated a lot of rest and cross-training into my training. I rarely ran on consecutive days. Also, I didn’t do long runs every Saturday. Some of my ‘long runs’ were actually hikes. I found a great 7 mile (roundtrip) trail in Santa Monica called Los Liones. Most of my long runs happened along the beach in Santa Monica because it was easy to fill up my 2L Camel Bak with so many water fountains. I also swam to get a good cardio workout to ease the impact on my joints.<o:p></o:p></span></div>
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<span style="font-family: Calibri;">Despite a lot of work travel in the first half of 2013, my training wasn’t affected. I was usually back in LA on Saturday for my long run. I also woke up at 5:30am on most days and ran in the morning as much as possible. This was especially important for Saturday long runs. First, I could beat the heat. Second, there’s a psychological boost to running early in the morning. After the early morning long run, I was exhausted but I could eat, nap, and then be productive in the late afternoon. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">I also quit drinking for 2.5 months. This wasn’t strictly necessary, but it allowed me to stay mentally focused and prevented any Saturday morning hangovers that would have made it difficult to do my long run. My social life suffered a bit, but the marathon was more important to me. </span></div>
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<u><span style="font-family: Calibri;">The Race<o:p></o:p></span></u></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">Pre-Race<o:p></o:p></span></i></div>
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<span style="font-family: Calibri;">I stayed at my parent’s house at 7<sup>th</sup> and Lincoln in downtown Carmel. Somehow, I convinced my mom to make mild food (that may have been more difficult than the actual Marathon) which I ate the day before. I forced myself to go to bed by 8:30pm on Saturday. This allowed me to wake up reasonably refreshed on 3:30am of race day to catch the 4am bus from Carmel Plaza to the start. Driving to the start is not allowed – all roads are closed to traffic. We traversed the race route in reverse to the Start. Along the way, I sat next to a recently retired man and veteran of 39 marathons. According to him, “I did one marathon and swore I would never do another one. Then I said maybe I’ll do another one and see if I can do better. Pretty soon, I was hooked. I ran 3-4 per year. Since I retired, I have run 9.” I have to agree. Running can be addictive. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">We arrived at the start, which is near Pfeiffer State Park, around 5am. The scene was electric and upbeat. It was pitch dark and thousands of runners were either:<o:p></o:p></span></div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Waiting in line for port-o-potties<o:p></o:p></span></div>
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<span style="font-family: Calibri;">Some runners had come solo (like me), while others were in larger groups. There were quite a few Boston Marathon runners, who were running Boston to Big Sur. In this competition, runners’ Boston Marathon times are added to their Big Sur marathon times. I can’t imagine running 2 marathons within 2 weeks! <o:p></o:p></span></div>
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<span style="font-family: Calibri;">Did I mention it was cold? But fortunately, I was prepared with my sweats. To handle the 40 degree temperature, I had a sweatshirt, two shirts, skull cap, gloves, and running pants. Those of you who know me know that I am wary of caffeine and almost never drink regular coffee. But this morning, I made an exception. I had a mouthful of coffee to warm up and get motivated for the task ahead.<o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">The Start<o:p></o:p></span></i></div>
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<span style="font-family: Calibri;">At 6:30am, I left the waiting area for the start. I aimed for the back, Wave 3, which was marathoners with expected finish times of 4:45 and up. Wave 2 was for 3:45 to 4:45 marathoners, Wave 1 was for 3:45 and below, and Elite Runners, folks who had a chance to win the race, were stationed at the very front. The race began promptly at 6:45am, but it wasn’t until 6:55am that I crossed the start line. And then, after 5 months of training, and an obscenely early morning wake-up that is usually only experienced for international flights, the race had begun!<o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">Miles 1-5<o:p></o:p></span></i></div>
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<span style="font-family: Calibri;">Miles 1-5 are slightly downhill. Having watched Tom Rolander’s course video several times, I remembered his words of caution: “Don’t go out too fast! The early downhill miles are deceiving. Save your legs for the highlands. You will thank me!” I took it relatively easy on these miles. Along the way, we passed vacationers staying at the River Inn. They came out of their cozy rooms and cheered us on while covered in blankets and sipping on coffee or hot cocoa. Still, though they were warm and I was cold, I wouldn’t trade places with them because I will choose participant over spectator whenever possible. <o:p></o:p></span></div>
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<span style="clear: left; cssfloat: left; float: left; font-family: Calibri; margin-bottom: 1em; margin-right: 1em;"><img height="133" id="il_fi" src="http://media-cdn.tripadvisor.com/media/photo-s/01/1e/fc/b5/front-exterior-of-the.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="200" /><br />
By mile 4, I had passed the 4:45 pace group. I was feeling pretty good about my chances to run a sub 4:30 marathon at this point. Little did I know that the pace leader was simply pacing herself. She wanted all runners to warm up in the first 5 miles before she really kicked it into high gear. <o:p></o:p></span><br />
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">Miles 5 – 9<o:p></o:p></span></i></div>
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<span style="font-family: Calibri;">We reached the flat lands and calm before the storm. According to Tom’s video, runners would have their fastest miles in this stretch. This wasn’t the case for me. After leaving the confines of the forest, the wind picked up dramatically in the flat lands and blew cold air straight in our faces. There is nothing as demoralizing as a cold head wind in a marathon. Still the scenery remained stunning with cows on our right and the ocean to our left. Towards the end of this stretch, we caught a view of Point Sur enshrouded in morning fog.</span></div>
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<span style="font-family: Calibri;"><img height="133" id="il_fi" src="http://media.lonelyplanet.com/lpi/26655/26655-138/681x454.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="200" /></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">Miles 9 – 12 <o:p></o:p></span></i></div>
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<span style="font-family: Calibri;">All uphill. That’s it. These are the toughest miles on the course as runners climb to Hurricane Point. The Teiko drums provided some inspiration at mile 10, but there is nothing to do but climb. While some runners opted to walk, I preferred a slow jog to maintain momentum. It was tough, but the cold wind of the previous miles felt worse. At Hurricane Point, I looked back on Point Sur, now fading in the distance, and marveled at how far we had come. The fog had lifted and I had a great view. <o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">Miles 12 – 17<o:p></o:p></span></i></div>
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<span style="font-family: Calibri;">At Hurricane Point, we were treated to GU energy gel, a life saver in marathons. GU consists of:<o:p></o:p></span></div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">100 calories of complex carbohydrates (potentially easier to digest than simple carbs)<o:p></o:p></span></div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Amino acid blend – combats muscle fatigue<o:p></o:p></span></div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Electrolytes – Sodium and potassium given that this is lost in strenuous activity<o:p></o:p></span></div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">20mg Caffeine – wakes you up and lowers perceived effort<o:p></o:p></span></div>
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<span style="font-family: Calibri;">After this marathon, I became a full believer in the power of GU, which tasted like pure honey to a hungry runner. I asked a nearby runner if we would get another GU. He said yes, around mile 20. Fantastic! The thought of another GU would keep me going for another 8 miles. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">What goes up, must come down. We had a full mile of steep downhill to get to Bixby Bridge. Here, my right ankle started to hurt. Though I was wearing my blue Super Feet orthotics, the inward movement of my right knee caused a tendon below my right ankle to stretch and pain a little. So, I popped an Advil.</span></div>
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<span style="clear: left; cssfloat: left; float: left; font-family: Calibri; margin-bottom: 1em; margin-right: 1em;"><img height="133" id="il_fi" src="http://upload.wikimedia.org/wikipedia/commons/3/30/Bixby_Creek_Bridge,_The_Big_Sur,_California.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="200" /></span></div>
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<span style="font-family: Calibri;">About half a mile from the Bixby Bridge, I heard the famed grand piano. I wish I could remember what he was playing, but it sounded heavenly. The combination of GU, Advil, stunning sights, heavenly music, and the realization that I was halfway done brought me to the highest runner’s high. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">Until this point, I had been snapping pictures often (Tom Rolander’s number 1 . But, I realized that taking pictures was tiring me. Also, my half marathon split was about 2:31, which put me on pace for a 5 hour marathon. Now, I wanted to finish in under 5 hours. I had to sacrifice some picture taking to do this. <o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">Miles 18 – 26.2<o:p></o:p></span></i></div>
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<span style="font-family: Calibri;">The home stretch! I passed the famous “wall” at mile 20 fueled by another sumptuous GU packet. It was during this stretch that I relied most on my training. The first time I ran 20 miles in training, I shuffled through the last few miles at a slightly faster pace than walking. I was broken. The second time I ran 20 miles, about a month ago, I was tired but I knew I could do more. This time, I passed mile 20 and did not hit the wall. I knew I could finish strong. There were some gentle uphills during this stretch but they were not bad. Also, it was warmer and more comfortable at this time (10-11am) which made running easier. <o:p></o:p></span></div>
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<span style="clear: left; cssfloat: left; float: left; font-family: Calibri; margin-bottom: 1em; margin-right: 1em;"><img height="150" id="il_fi" src="http://www.collegesportsscholarships.com/wp-content/uploads/2011/08/strawberry-aid-station.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="200" /><br />
There were some interesting attractions in the last few miles. Around mile 22 or 23, we came upon the famous strawberry lady. I ate a nice, cold strawberry. Also, the live music continued, with music by the Carmel Middle School band and a harp band. <o:p></o:p></span><br />
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<span style="font-family: Calibri;">Running my fastest pace of the course during these last few miles, I finished in 4:49.38. There is certainly room for improvement in my time, but not bad for a difficult course.<o:p></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">Final Thoughts<o:p></o:p></span></i></div>
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<span style="font-family: Calibri;">I loved my Big Sur experience – the scenery, the feeling of accomplishment, and having my entire family there to cheer me on. Where do I go from here? If another marathon, I would do several things differently in preparation:<o:p></o:p></span></div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">More speed workouts (shorter and faster distances). <o:p></o:p></span></div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Bring gloves and hat to race<o:p></o:p></span></div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">Re-examine shoes and arch support – I wore blue Superfeets and that mitigated some over-pronation, but the downhill on Mile 13 still did a number on my ankles. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">Of course, I can do other things. I can run shorter distances like half marathons, 10Ks, 5Ks, etc. This might improve my speed. Also, it’s much easier to be in half marathon shape than marathon shape. In addition, I can explore trail running. Trail running races happen on hiking trails rather than the road. In addition to being scenic, they are also lighter on the knees than road running. They can be more hilly, however. Lastly, I can try another obstacle course. The Spartan Race is similar to Tough Mudder but is more of a race and doesn’t have the electricity or cold water torture obstacles. To train for the Spartan Race, which comes in 3, 8, and 11+ mile distances, I need to strengthen my upper body. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">This marathon made me re-think the importance of speed. Although I’d like to be faster, I’m a fan of <i style="mso-bidi-font-style: normal;">Born to Run</i> which emphasizes the joy of running. I enjoy the journey of a long run and the sites along the way. Big Sur is so beautiful that the longer I can be out on the course, the more I can enjoy it (within reason, i.e. less than 6 hours). So, if running is enjoyable, then running more is better, and I should consider “ultra-marathons”. An ultra-marathon is anything greater than 26.2 miles.<o:p></o:p></span></div>
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<span style="clear: left; cssfloat: left; float: left; font-family: Calibri; margin-bottom: 1em; margin-right: 1em;"><img height="200" id="il_fi" src="http://www.cdn.sierranevada.com/sites/default/files/content/beers/pale-ale/paleale.png" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="136" /><br />
For now, I’ll enjoy my Big Sur experience. I look forward to normal life with more socializing, drinking Sierra Nevada Pale Ale (my first beer after returning to light drinking) and sleeping-in!</span></div>
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Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com3tag:blogger.com,1999:blog-5547781118742953695.post-38933985284809984242013-02-13T11:05:00.002-08:002013-02-13T17:44:09.879-08:00San Dieguito Half Marathon<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghoTc6IjlSbjEvIc5zuBXdCa2fp7H9lh2R4YU6wktrJBLFQ7M2fo3llC83mINh4ImK31ZQDCQpVo9kgvGJGRqaIQ0EctI36USstvQL2VODJWB7yDSDqge5BT39PPbEBFDMYDp6dkoXxwk/s1600/2013-02-10_11-28-16_108.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghoTc6IjlSbjEvIc5zuBXdCa2fp7H9lh2R4YU6wktrJBLFQ7M2fo3llC83mINh4ImK31ZQDCQpVo9kgvGJGRqaIQ0EctI36USstvQL2VODJWB7yDSDqge5BT39PPbEBFDMYDp6dkoXxwk/s200/2013-02-10_11-28-16_108.jpg" uea="true" width="112" /></a></div>
On Sunday, 2/11/13, I completed the San Dieguitio Half Marathon with Neilesh Patel in Rancho Santa Fe, CA (near San Diego). The course is stunning. We ran through morning fog and saw views of fields, lakes, and the like. <br />
I chose to run this half marathon to check my progress as I train for the Big Sur Marathon on April 28th. The San Dieguito Half Marathon is a hilly course and would therefore by good practice for Big Sur which also has significant elevation changes. My goal was to finish the race without getting injured in less than 3 hours (the course limit). <br />
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The race began at 8am. It was a cold morning, with the temperature being 45 degrees. Because of this, we decided to run especially slow for the first 3 miles to warm up. About 7.5 miles into the course, we sped up and started to overtake runners. The weather started to warm up around 9am and the conditions became ideal for running. The first half of the race was much tougher than the 2nd half (fortunately) and our 2nd half was faster than our 1st half. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixC-17eUBiLd9r9mDfrN53F_OJC72r4L2HTlqjM5HQWrfGkUbhok12e65P545W4LsiffvSQLkFK5zDzprJsR6oRYtRTo-RJ4hESydAFEYYn7cux0I2bii3k0yMLAPfAMQvH205NMGK9pE/s1600/sandieguito.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="118" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixC-17eUBiLd9r9mDfrN53F_OJC72r4L2HTlqjM5HQWrfGkUbhok12e65P545W4LsiffvSQLkFK5zDzprJsR6oRYtRTo-RJ4hESydAFEYYn7cux0I2bii3k0yMLAPfAMQvH205NMGK9pE/s200/sandieguito.jpg" uea="true" width="200" /></a></div>
The race organizers did a great job of providing water frequently on the course. Water and VitaLyte (a sports drink) were available every mile. One nice spectator had oranges 5 miles into the course - thank you! At the 7.5 mile mark, we were given powerbar gel packs. These gel packs gave us new life.<br />
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We surpassed our expectations by finishing the Half Marathon in a time of 2:15, at a pace of 10:30 per mile. Our conservative race strategy was validated - we passed over 100 runners and may have been passed by just a few runners. <br />
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Most importantly, I learned what I need to do over the next 2.5 months to successfully complete the Big Sur Marathon. I'm targeting running 4x per week and sleeping 8-9 hours per day. All junk food will be off-limits but I will be upping my carb and protein intake. In the process, I'd like to lose 5 lbs and get close to 150 lbs. My weekly runs will be 3-4 miles (easy run), 5-10 miles (medium runs), 3-4 miles (easy run), 10-20 miles (Saturday long run). On othe other days I'll be doing maintence lifts for the upper body. I will also use my Vibrams for 1-2 runs per week so I can strengthen smaller feet muscles and tendons. A lot of socializing and fun will have to be sacrificed for the next few months as I go to sleep by 9pm, but I think I will be rewarded on race day with a Big Sur medal. </div>
Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com1tag:blogger.com,1999:blog-5547781118742953695.post-76835984891984102162013-01-26T12:07:00.001-08:002013-01-26T23:22:33.962-08:00Sweet Tea<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOAbBxivrXYgCxWD-B8Aw2KsGjPC6dUVqGyYQuxXl5QrJFXF1nSPz6Yo3yXmo9VHspviEi_EK9xMVm1PK4WtMlPu7kJ1gZwI36IWQUnowQFMB3TrEwscVg7YNwf_tIakqBkKX89vdT5R0/s1600/Sweet+Tea.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOAbBxivrXYgCxWD-B8Aw2KsGjPC6dUVqGyYQuxXl5QrJFXF1nSPz6Yo3yXmo9VHspviEi_EK9xMVm1PK4WtMlPu7kJ1gZwI36IWQUnowQFMB3TrEwscVg7YNwf_tIakqBkKX89vdT5R0/s200/Sweet+Tea.jpg" width="126" /></a>These days, I enjoy a cool glass of Sweet Tea whenever I can. My new interest in sweet tea has coincided
with my recent interest in the South (the Southeastern US).<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBVIpC3e0S_QYkA1uGTXzlpJhp7pSNcsCghtUNakQFN5jCmewar7PtyDMNFdqJe7-eTAaY8PiOQ4a716U6x0GW76QIlhi6wPv5o0yOyo4G8N27PihNrhxclc9j5SHDAMawu7TirDIJtz0/s1600/Charleston+Tea.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="147" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBVIpC3e0S_QYkA1uGTXzlpJhp7pSNcsCghtUNakQFN5jCmewar7PtyDMNFdqJe7-eTAaY8PiOQ4a716U6x0GW76QIlhi6wPv5o0yOyo4G8N27PihNrhxclc9j5SHDAMawu7TirDIJtz0/s200/Charleston+Tea.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Charleston Tea Plantation</td></tr>
</tbody></table>
No
region of the US is more "English" than the South. Americans in the
South emigrated from England, Scotland, and Ireland, where they were
farmers. They continued their farming profession in the South, growing
cotton, tobacco, tea, and the like. These immigrants were used to
drinking tea, but it was too hot in the South to drink hot tea. So, they
cooled the tea and drink. Hence, iced tea (or sweet tea). I'm hoping to
make several trips to the South this year. I got things kicked off with
an impromptu trip to Charleston, South Carolina. More about the South
in another blog.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhWuexcCx7fPbhd5l3Tv60Tkpp8q0nWWXCzqw1CTM04gqo7JqOcYSIR5hZWnlnuX00NtFf58oyHf_dW2fp_APjLmHmYTgSG6h-0d-55iQ3W3T-VHWAopai4ucmRkvRjdRfs041p__sfZY/s1600/Ecola+Point,+Oregon+Coast.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhWuexcCx7fPbhd5l3Tv60Tkpp8q0nWWXCzqw1CTM04gqo7JqOcYSIR5hZWnlnuX00NtFf58oyHf_dW2fp_APjLmHmYTgSG6h-0d-55iQ3W3T-VHWAopai4ucmRkvRjdRfs041p__sfZY/s200/Ecola+Point,+Oregon+Coast.jpg" width="200" /></a>For
most of my life, I have been a tea lover. Only recently did I get
interested in coffee (decaf only). Now, I'm back to tea. Here in LA, we
are privileged to drink coffee and tea at Coffee Bean & Tea
Leaf. I'm also very swayed by logos and names of products. So, one day, a
few months ago, I stopped by my local Coffee Bean & Tea Leaf
and noticed an iced tea called "Pacific Coast." This name reminded me of
my July 4th trip to Oregon, where I drove up the Oregon Coast (the most
spectacular part of the Pacific Coast is in Oregon, trust me). Coffee
Bean Pacific Coast tea is similar to Earl Grey, but it's less strong
and has a slight roasted flavor. I can imagine no better tea to drink
when watching the waves in the Pacific on an overcast day in Oregon. I
drank so much Pacific Coast tea that I decided to buy a box and make
Iced Tea at home.</div>
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Sweet tea is easy to make.
However, there a few details that can drastically change your tea
tasting experience. One pouch of Pacific Coast tea makes 64 oz of tea.
First I boil the water in a large pot. When the pot boils, I add a pouch
of tea. Now, how long you steep the tea is the key to the taste. More
steeping leads to darker, stronger tea with more caffeine. The
instructions say to steep for 5 minutes. I did this the first time I got
a tea that was too strong for my taste. In my most recent pot of tea, I
steeped for 2 minutes. This tea tastes good, but I think next time I'll
try 2:30 of steeping. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv7XD0HLU63HVCjoRd8-BtqqRCzSgv0L7l_b_lms7bWQZPHObUKjC43Zr1Q-SpcVzJv-8JsAHqs5-H1tl_cBVYZT_qgXZKdCGGCuKcuDD2eG073rRgiys1lWbZJCsqD_qTOVgUUL0b4jI/s1600/brown-sugar.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="136" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv7XD0HLU63HVCjoRd8-BtqqRCzSgv0L7l_b_lms7bWQZPHObUKjC43Zr1Q-SpcVzJv-8JsAHqs5-H1tl_cBVYZT_qgXZKdCGGCuKcuDD2eG073rRgiys1lWbZJCsqD_qTOVgUUL0b4jI/s200/brown-sugar.jpg" width="200" /></a>The next step is to add your sugar. It's important to add your sugar
when the tea is boiling so the sugar dissolves well. I used raw sugar
and like the taste. Refined sugar could also be used to get a smoother
taste (I won't judge you). I suppose honey could also be used, although
I'm not sure I like the taste or smell of boiling honey. My first pot of
sweet tea wasn't sweet enough, my latest batch is really close - maybe a
tad bit more sugar. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjStLaBhPDyHcDA50yTPCZNlLz23QYdLAUiT7rW1tTbcPgeEh5rK13068zVEfx_ElaowMfMJt91_R0VeNm5yzz2w-J8LmIFL9NFAGmWjgHT_4OhEHbaXTdSdc6jtoYrkgIRWCpkj8YyUtI/s1600/Lemon.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjStLaBhPDyHcDA50yTPCZNlLz23QYdLAUiT7rW1tTbcPgeEh5rK13068zVEfx_ElaowMfMJt91_R0VeNm5yzz2w-J8LmIFL9NFAGmWjgHT_4OhEHbaXTdSdc6jtoYrkgIRWCpkj8YyUtI/s200/Lemon.jpg" width="200" /></a>The next question is what
temperature to serve the tea at. I refrigerate the tea after it cools
down. The next day, when I'm ready to have a glass, I cut 1-2 slices of
lemon and put into a nice glass. I then pour my tea in and leave it out
to warm a little. If the tea is too cold, then, like any cold drink, you
won't get the full taste of the tea. When I'm ready to drink the tea, I
add 2 ice cubes to cool it down. Whenever I see iced tea served, the
glass has ice. So, I add ice. I've been doing some research into whether
there is a difference between cooling a drink via the refrigerator or
via ice. I'm not sure there's a difference. Ice will melt and dilute the
drink, which may be good or bad depending on what you're looking for.
Back to the lemon - I like the lemon for the citrus taste and to lighten
the color of the tea. However, you forgo the lemon and get more of a
tea flavor. If you're going to do that, then you need to be extra
careful not to over steep the tea as the lemon won't be there to mask
this taste.<br />
<br />
So where do I go from here? I will experiment with mint and honey. Down the line, I may try peach, raspberry, and other fruit.<br />
<br />
<br />
So the next time you visit me, there will be a nice, cool glass of sweet tea waiting for you. </div>
Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com2tag:blogger.com,1999:blog-5547781118742953695.post-8609141806647250922012-12-23T19:16:00.000-08:002012-12-23T19:16:17.635-08:00Porterville<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZjAZAre2UJOAw9DYngURUf-Tvu4VdpwmYvnXsRZMzddvPaFtZyaL7FtImONR9d3JGOfS9VrZEaxN1XV_ENYcs1wM9G4xXgPNbJILGSdaNNNmc1yUJlwqB1o_fcz5-A0v4lc9rcpBCjis/s1600/2012-12-08_11-07-13_875.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" eea="true" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZjAZAre2UJOAw9DYngURUf-Tvu4VdpwmYvnXsRZMzddvPaFtZyaL7FtImONR9d3JGOfS9VrZEaxN1XV_ENYcs1wM9G4xXgPNbJILGSdaNNNmc1yUJlwqB1o_fcz5-A0v4lc9rcpBCjis/s200/2012-12-08_11-07-13_875.jpg" width="200" /></a></div>
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A few weeks ago I travelled to Porterville to assist Neilesh with the grand opening of his new (and first) dental clinic - Sweet Smiles. This was my first true foray into California's Central Valley. Until now, the Central Valley was just something I passed through when driving between San Jose and LA. This weekend, I got a better feel for the culture in this part of California. </div>
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The Central Valley's main industry is agriculture and the area is rural. Goods are cheaper but the economy is noticeably slower than California's cosmopolitan areas (SF, SJ, LA, SD). The lower incomes in the Central Valley contribute to the area's greater health care needs. </div>
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Getting to Porterville is a bit of trek. From Bakersfield, you have to take a 2 lane highway (65) or can take Highway 99. Porterville is a bit chilly this time of year, but it gets extremely hot in the summers (I'm told). </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjY2krbf5V0UQHaAtHk7IHVFy644Xsydz64-Lv1aot1vmVlNv1MetwY4FDtPEAtPU-wFs39jaoYzBQcF49kDgeJDLMf4k8LMTbbt3WhCPuVdiRHX6fSWNqfIlXPDXEl3GWays4cA_OFJY/s1600/2012-12-08_18-46-41_286.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" eea="true" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjY2krbf5V0UQHaAtHk7IHVFy644Xsydz64-Lv1aot1vmVlNv1MetwY4FDtPEAtPU-wFs39jaoYzBQcF49kDgeJDLMf4k8LMTbbt3WhCPuVdiRHX6fSWNqfIlXPDXEl3GWays4cA_OFJY/s200/2012-12-08_18-46-41_286.jpg" width="200" /></a>The night before, Neilesh and I swept the clinic office. On the day of the opening, we arrived early. Johnny and Sal (two of Neil's friends) brought their mobile grill to the clinic and grilled all day. We were visited by the mayor of Porterville, Terry Phillips (an ex-journalist who recently ran for Congress), the city's Chamber of Commerce, and Neilesh's family and friends. I helped wherever I could: brining supplies to the clinic, setting up the food table, helping with scheduling in the front office, and even did some light dental assisting. We treated 17 patients pro bono that day. It was tiring - I have a lot of respect for assistants, hygienists, and dentists for working on their feet all day long. That night, we ate from Johnny's grill and explored the nightlife of Porterville (limited but fun nonetheless).</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCzMOw8mLrQH7N-isNPbxjaRPmAbYCvJPacN2Rmw5ZnenXHOjt5q4gGA1QCw9avxdUjCUqMhcb1UhplxRNA1Svx-ce9xzlflBSJ0itlZELwXh0FpQKBJxszgGCQCBOOTsIUfR3aSjzI1c/s1600/2012-12-09_12-12-48_404.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" eea="true" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCzMOw8mLrQH7N-isNPbxjaRPmAbYCvJPacN2Rmw5ZnenXHOjt5q4gGA1QCw9avxdUjCUqMhcb1UhplxRNA1Svx-ce9xzlflBSJ0itlZELwXh0FpQKBJxszgGCQCBOOTsIUfR3aSjzI1c/s200/2012-12-09_12-12-48_404.jpg" width="200" /></a></div>
The next day, Neilesh, Dan (Neil's classmate from UCLA and a dentist in the Bay Area), and I drove to Sequoia National Forrest for a day hike. Sequoia is only 1-2 hours from Porterville - talk about heaven in your backyard! I have been to Sequoia National Park a few times, but this is one of the best national parks in the country and is always a treat. We had a great lunch at the Wuksachi Lodge (Peaks Restaurant) and then set off to explore the giant sequoias. Long before we were born and long after we are dead, the General Sherman tree will still be growing. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRJyVSIISpWY9C9QtHQlh1n8Vslx01Ve8Tk3jmjRJBP1CV1dlbhpSgUlaZc1ppv1PNgwefDk4dfNIX4RCVcsTCThlC_6IwkkOI5KJ0To357gCxiUpUaWL6U3L19ATYEEoMCpUDNMtdO9Y/s1600/2012-12-09_11-45-19_391.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" eea="true" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRJyVSIISpWY9C9QtHQlh1n8Vslx01Ve8Tk3jmjRJBP1CV1dlbhpSgUlaZc1ppv1PNgwefDk4dfNIX4RCVcsTCThlC_6IwkkOI5KJ0To357gCxiUpUaWL6U3L19ATYEEoMCpUDNMtdO9Y/s200/2012-12-09_11-45-19_391.jpg" width="112" /></a>We left the park at sunset and I had good pizza before making the drive back to LA. It was a great weekend I look forward to seeing Sweet Smiles grow from its auspicious beginnings. </div>
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Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com0tag:blogger.com,1999:blog-5547781118742953695.post-13764127719175887522012-10-21T21:55:00.001-07:002012-10-21T21:55:26.603-07:00Tough Mudder <div dir="ltr" style="text-align: left;" trbidi="on">
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<i>As a Tough Mudder I pledge that:</i></div>
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<i><br /></i></div>
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<i>I understand that Tough Mudder is not a race but a challenge.</i></div>
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<i>I put teamwork and camaraderie before my course time.</i></div>
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<i>I do not whine, kids whine.</i></div>
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<i>I help my fellow mudders complete the course.</i></div>
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<i>I overcome all fears.</i></div>
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Two weeks ago, I completed the Tough Mudder course as part of the two-person Team "Off-Label". I have wanted to do the Tough Mudder since my 2nd year of business school, when a classmate did the course in Pennsylvania. In fact, my interest in muddy obstacle courses began when I spent 24 hours in Quantico as part of a Leadership Venture in my first year. The Tough Mudder is modeled after the training that British Special Forces soldiers go through.<br />
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I chose to do my Tough Mudder at the Palmer Coking Coal Company in the great state of Washington. Why Washington? It's simple - I love the Northwest, as evidenced by my July 4th trip to Oregon. The Northwest is famous for its cool weather and greenery - two things that I felt would make the Tough Mudder more fun. <br />
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The Tough Mudder consists of 25+ obstacles over 11 miles: <br />
<br />
<ul style="text-align: left;">
<li>Walls to climb</li>
<li>Cargo nets</li>
<li>Monkey bars over water</li>
<li>Swinging ropes over water</li>
<li>20 ft. jump into water</li>
<li>Mud-based obstacles </li>
</ul>
But, by far the worst obstacles are: <br />
<br />
<ul style="text-align: left;">
<li>Electric shocks</li>
<li>Arctic water</li>
</ul>
The Tough Mudder is infamous for its electric shocks. There are two electric shock obstacles where the shocks are 10,000V and about 10 amps. The first one is called "Electric Eel" at the halfway point. Mudders crawl through water / mud all the while being shocked by little hanging ropes. What's worse, I think the water transmits the shock. The second shock obstacle occurs at the end of the race. Mudders have to run through hanging ropes and mud. The best strategy is to sprint through the ropes becaues the electricity pulses every second so the longer you are int he ropes, the more you will be shocked. <br />
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The artic water is another brutal obstacle, this time at the beginning of the course. Mudders have to wade through ice water, duck their heads under a barrier, and exit the obstacle. The whole process takes 1 minute. It is one of the most painful minutes of your life! After coming out of the obstacle, your body is completely frozen and it is impossible to move, talk, or think. After the Tough Mudder, I came down with a pretty bad case of the flu. I think the Artic Water obstacle decimated my immune system and made the flu worse than it would have normally been. <br />
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My favorite obstacle though was "Everest". The last of many walls that Mudders have to climb, Everest embodies the spirit of Tough Mudder. This obstacles is almost impossible to complete on one's own. Only the fittest people (1% of Mudders) can run the half pipe, jump, reach the top and pull themselves up. The rest rely on the help of Mudders who are already atop the obstacle. We run, jump, reach, and hope that our hands will be grabbed. From there, we are pulled over the obstacle and are on our way to the last shock obstacle.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGhmocb6CjRkQTQ8yfUnLVqfO0_Ae85PxtDRXSAJkmBQCMBnofHxMSjmE6rmm3OpqY0BUMaEhNXtEkVAzd3FUV_3TkLsmrS5sWVCLQqJYhKUJtr5Fa8CP-43j5WdPQ0u177PxuUuQu418/s1600/2012-09-29_16-07-40_737.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGhmocb6CjRkQTQ8yfUnLVqfO0_Ae85PxtDRXSAJkmBQCMBnofHxMSjmE6rmm3OpqY0BUMaEhNXtEkVAzd3FUV_3TkLsmrS5sWVCLQqJYhKUJtr5Fa8CP-43j5WdPQ0u177PxuUuQu418/s200/2012-09-29_16-07-40_737.jpg" width="200" /></a><br />
The atmosphere at Tough Mudder is just electric as the shock obstacles. Mudders are friendly, fun, and crazy. It seemed like 20-30% of Mudders have a military background (which is good for the rest of us since they can help us get over Everest!). After the race, mudders are greeted with food and beer. Throughout the race, Mudders read signs saying "When was the last time you really <i>earned </i>a beer?" That's true, most of the time we drink beers for no reason at all. But when you've truly earned that beer (Dos Equis in our case), it tastes that much better. It's a raucous celebration. I participated in a pull-up contest and churned out a respectable 3 pullups - not bad considering I had just completed a 11 mile obstacle course. Oh, and you get this super awesome orange headband - not for sale!<br />
<br />
The rest of the weekend in Seattle was fantastic. At night, we went to
Hotel 1000 for drinks and to watch college football. The next day, we
ate donuts at Top Pot and hung out in Pike Place Market.<br />
<br />
I put the Tough Mudder next to the Boston Marathon as one of my proudest athletic accomplishments. <br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhblCDD6Il_njIPioeVTmt1zu7qGbnNlmNRpE2hPQ5bC5RddTxEZGopH8Th_NClDPYOHrMHxM-X_hXkysn61-U21m5LFsISn_RfBY8OyNGf9HfSqhcNCn4ELEMKUkCitrmhJr46dEpsbRg/s1600/1058013889.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhblCDD6Il_njIPioeVTmt1zu7qGbnNlmNRpE2hPQ5bC5RddTxEZGopH8Th_NClDPYOHrMHxM-X_hXkysn61-U21m5LFsISn_RfBY8OyNGf9HfSqhcNCn4ELEMKUkCitrmhJr46dEpsbRg/s320/1058013889.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Somehow my number remained intact through the race</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhss_xyDg0rKUuSG_7w-0M4jkCIfDyxaRN55BMZ_uYMSdRHnaLaJNznpmDecFO_Mk2OnIR_kMiVhyphenhyphenYL3EFR7LCi2fYcPjvENfUnncwqucG_xn258I-zYZT16p0Jgo1Es_3dpBAyLNVYxp0/s1600/1058013890.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhss_xyDg0rKUuSG_7w-0M4jkCIfDyxaRN55BMZ_uYMSdRHnaLaJNznpmDecFO_Mk2OnIR_kMiVhyphenhyphenYL3EFR7LCi2fYcPjvENfUnncwqucG_xn258I-zYZT16p0Jgo1Es_3dpBAyLNVYxp0/s320/1058013890.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Team Off-Label at the Finish</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXPgJ4a9xypBwyAt6UDxjGQ1s_GAPgfXBRKiG6UOnHbVpd8S7jn7GgnwlrkeKAL2FPD0uHMh92a1C3Fr6VBYoUMUeG7kMpmPiRYLhFEhre5ZjQzMjexOHUjKTVyWU90Y2SNF4bqHwP-ZQ/s1600/1058013891.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXPgJ4a9xypBwyAt6UDxjGQ1s_GAPgfXBRKiG6UOnHbVpd8S7jn7GgnwlrkeKAL2FPD0uHMh92a1C3Fr6VBYoUMUeG7kMpmPiRYLhFEhre5ZjQzMjexOHUjKTVyWU90Y2SNF4bqHwP-ZQ/s320/1058013891.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The last obstacle</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzngXYaDzhb-nNtOACcLGvVZYmQDxnneFsAvqoPIylFzPOsl01AmyVR8pG_F8EKHup4DRLXVIm721oLttNkW2cngnmLO7HhyphenhyphenoRJh5Lb_63OR1m7CMi-EP_REcwWatceH9Y8G6CfA1Y3R0/s1600/1058013892.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzngXYaDzhb-nNtOACcLGvVZYmQDxnneFsAvqoPIylFzPOsl01AmyVR8pG_F8EKHup4DRLXVIm721oLttNkW2cngnmLO7HhyphenhyphenoRJh5Lb_63OR1m7CMi-EP_REcwWatceH9Y8G6CfA1Y3R0/s320/1058013892.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Everest, my favorite obstacle</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggopmcE5ShPYir_zFJ7vQYyB1K_EYvgnCO6GzW8pwqXlY_7ebqU5b593Ke75OgPDwqagOfhLprvk-Tf3q6suICG4c5o7CzBP4xaCu5ocAxHvF0k22TlcfP6chIWA6EhGO2Ht2p20jAUxU/s1600/1058013897.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggopmcE5ShPYir_zFJ7vQYyB1K_EYvgnCO6GzW8pwqXlY_7ebqU5b593Ke75OgPDwqagOfhLprvk-Tf3q6suICG4c5o7CzBP4xaCu5ocAxHvF0k22TlcfP6chIWA6EhGO2Ht2p20jAUxU/s320/1058013897.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The fearsome electric eel</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhARoixW1AygseiPUGImK5D3UprYFrPZlMwYsuX0gqJljQrLZhveiQWL-8spw2K2-dGgWLVLRMZEJwoiOCFuLHjALVeGUN-MzBi0fp-LTQRNt5cbyhfrEsrsazhOYH2cbQP3mj_CQVs9Tg/s1600/1058013893.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhARoixW1AygseiPUGImK5D3UprYFrPZlMwYsuX0gqJljQrLZhveiQWL-8spw2K2-dGgWLVLRMZEJwoiOCFuLHjALVeGUN-MzBi0fp-LTQRNt5cbyhfrEsrsazhOYH2cbQP3mj_CQVs9Tg/s320/1058013893.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Monkey bars over water</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9ET_YrtHC0GeVcUzr77QYpBMGM2J-JjO-dCAJwjoiZy-BU9PHBl7axcnIi3p5XvSuy7CKivj6XAXKPil1cDLIbx2UJyk8rjOCR9bGlZOyHgl_pjhFVThHS5e6fbRwmrnPvRiiiZfjRpI/s1600/1058013895.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9ET_YrtHC0GeVcUzr77QYpBMGM2J-JjO-dCAJwjoiZy-BU9PHBl7axcnIi3p5XvSuy7CKivj6XAXKPil1cDLIbx2UJyk8rjOCR9bGlZOyHgl_pjhFVThHS5e6fbRwmrnPvRiiiZfjRpI/s320/1058013895.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Climbing over logs</td></tr>
</tbody></table>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCeOECvNd1QXoXjF_O3GocaO3w7DOj6M_qKy-1iNU2rG4i1xLczdtyMekPeExPpDC_AaA6LtO6NMqaKteyBVX8a_Um-yKUIwcQxLcT2f7lAP8P89BI9zsH5QOcu5QcP8vbeoOcfQXyrsE/s1600/1058013896.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCX0MvKE2ZEx8oPdt8INtv19UeU60l6BNj8SFaRL-jOIk5MslLa94cq0lRAZqKFEC3O6r5_2Vc3XS-yPuv4sLRdH0KmWGgj2bjLgrcaNowAwnQRnKQFod5gKxVV69nnHpS8ARH_GjXKvQ/s1600/1058013898.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCX0MvKE2ZEx8oPdt8INtv19UeU60l6BNj8SFaRL-jOIk5MslLa94cq0lRAZqKFEC3O6r5_2Vc3XS-yPuv4sLRdH0KmWGgj2bjLgrcaNowAwnQRnKQFod5gKxVV69nnHpS8ARH_GjXKvQ/s320/1058013898.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Over the cargo net</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigdAvULHk9OHTYJjv2strh3AxNiYNtvojOEuQryIy6BauYIehCFSE6NIMn6f7CSwqLRStVQ0jQpZtJ1y4BwMv8-OcaCw555h82HhgvV3PaQfFEgHyZRsKgzpXMPKF96YezjDX4vSao_AQ/s1600/1058013900.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigdAvULHk9OHTYJjv2strh3AxNiYNtvojOEuQryIy6BauYIehCFSE6NIMn6f7CSwqLRStVQ0jQpZtJ1y4BwMv8-OcaCw555h82HhgvV3PaQfFEgHyZRsKgzpXMPKF96YezjDX4vSao_AQ/s320/1058013900.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">On the march</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhld4c6iPPtedU5CnRy9DCnxgo7gOsV0BLSkmLpPxYP2jYtGMeflMVV8OXz6joDXbz3qwWDDfkKK3fHwvb2gJQbI6VZAjSYSHToyz7hokcOTKEyRaVVqZK06hWw6hw6IqcwY45jMv2-2nw/s1600/1058013901.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhld4c6iPPtedU5CnRy9DCnxgo7gOsV0BLSkmLpPxYP2jYtGMeflMVV8OXz6joDXbz3qwWDDfkKK3fHwvb2gJQbI6VZAjSYSHToyz7hokcOTKEyRaVVqZK06hWw6hw6IqcwY45jMv2-2nw/s320/1058013901.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Generic mud obstacle</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj21fJrkLRGh78o-i_QXX4gYBerQubFO8EALi7J_OsVtIjbbf7jL9y_pOAVDh1A5YhmqgqSxKu8Jwh7uV99jx6APzzWZPxYXsxb0UJx2WCAj86x_4tc3xg-QdQwFXmlMi0pKkEgOTdK3Q/s1600/1058013903.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj21fJrkLRGh78o-i_QXX4gYBerQubFO8EALi7J_OsVtIjbbf7jL9y_pOAVDh1A5YhmqgqSxKu8Jwh7uV99jx6APzzWZPxYXsxb0UJx2WCAj86x_4tc3xg-QdQwFXmlMi0pKkEgOTdK3Q/s320/1058013903.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Climbing the wall to the start</td></tr>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCHSa5dig5aAgoPW0kEyVt0x32eG85z9UT3KeBNXfSxkVQeEPY3PbOMxobzFOs5Hjp4648bMcB02z1QQ7Z50h-d8l6C5BGjOuZItL8SMMYRNH7kxzu5f2aU8qUw2oFVTL4QQms_1-iwMw/s1600/1058013904.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJUNl2HJOHqIX4kpheViasDGB8i0tOS8Vl7aJkiSrWyDVCkh7BLizBbjO__3_82GfsiZjdIOimSX8WCUxqzm-hSmFfCq8EYMbS1cl7JJyAI3cHr0tFkrmg3xK9QAild3Huk7aaojtm3_A/s1600/1058013902.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJUNl2HJOHqIX4kpheViasDGB8i0tOS8Vl7aJkiSrWyDVCkh7BLizBbjO__3_82GfsiZjdIOimSX8WCUxqzm-hSmFfCq8EYMbS1cl7JJyAI3cHr0tFkrmg3xK9QAild3Huk7aaojtm3_A/s320/1058013902.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Climbing down something muddy</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI-gxM-unTwANd8Ss_JuBMv9VJH7UTbde8VXfqxB4ryrVs5tZzIxSRj6hkLv07ZhTD2CWB4KMzG9cpz72brwW7t48oF0H2ijFO8L9lvBhacVePZxAwrTXbrk0OBGvNnIZHYkD6ifFETBo/s1600/2012-09-30_09-52-11_752.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI-gxM-unTwANd8Ss_JuBMv9VJH7UTbde8VXfqxB4ryrVs5tZzIxSRj6hkLv07ZhTD2CWB4KMzG9cpz72brwW7t48oF0H2ijFO8L9lvBhacVePZxAwrTXbrk0OBGvNnIZHYkD6ifFETBo/s320/2012-09-30_09-52-11_752.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Through the course, we were dreaming of donuts. The next morning, we had some at Top Pot!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDMEifYbT5ZgqPsiIM7X5AEFClm_ILaZgFVvY80srESW-SDUyaT0qlQl9WybgsJPVOKpYShee0Yiz60xzCyWCr461XT_9JZBMNR4E3PL01Dq-9-tIJO-VM0hnNoKl5gOtogsV4-aP1mVo/s1600/2012-09-30_09-28-59_50.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDMEifYbT5ZgqPsiIM7X5AEFClm_ILaZgFVvY80srESW-SDUyaT0qlQl9WybgsJPVOKpYShee0Yiz60xzCyWCr461XT_9JZBMNR4E3PL01Dq-9-tIJO-VM0hnNoKl5gOtogsV4-aP1mVo/s320/2012-09-30_09-28-59_50.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Top Pot is charming inside</td></tr>
</tbody></table>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: right; float: right; margin-bottom: 1em; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl2miM45zWla63OSi0O03kX9xHSXAt-cIPd4o4nYSBKCgzaI_sBgekVIuvLQHdehdbjfbfg5bJM3r3XUNuKBnqduybIn9RUlp1WqUug5dazqaxsJRnpyVgb2r6sKUtfhf2SPd-_eajOy4/s1600/2012-09-30_09-29-10_256.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl2miM45zWla63OSi0O03kX9xHSXAt-cIPd4o4nYSBKCgzaI_sBgekVIuvLQHdehdbjfbfg5bJM3r3XUNuKBnqduybIn9RUlp1WqUug5dazqaxsJRnpyVgb2r6sKUtfhf2SPd-_eajOy4/s320/2012-09-30_09-29-10_256.jpg" width="179" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Books galore at Top Pot</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghDD6ZWkBh3jwuhUh24rWFM9fstkgP95JK930Wdceqe2FINz23DTSpcyFFfzeh9qk5Epz-Q5zEkde1I4VbuYjq4QZ5zsScQ1cnT1XSvYcZs_duBNNgDoaJblqltQ-6gp-fHVEFQlAhopM/s1600/2012-09-30_10-05-01_929.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghDD6ZWkBh3jwuhUh24rWFM9fstkgP95JK930Wdceqe2FINz23DTSpcyFFfzeh9qk5Epz-Q5zEkde1I4VbuYjq4QZ5zsScQ1cnT1XSvYcZs_duBNNgDoaJblqltQ-6gp-fHVEFQlAhopM/s320/2012-09-30_10-05-01_929.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">No trip to Seattle is complete without a visit to Pike Place</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8ovqs4Ch2Rs7hEXsldrP1laKSn_KjqKkjlaW7jge0cQNy2DSLL3SfhquGwBh0tzZVZVJ9tIE97AzCSbkUvHe7Pi3daFCdC6-TCSiod9gzB3G9k2wn-X0LdwPwFChw0AcEteEm4ObtKIY/s1600/2012-09-30_10-14-04_210.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8ovqs4Ch2Rs7hEXsldrP1laKSn_KjqKkjlaW7jge0cQNy2DSLL3SfhquGwBh0tzZVZVJ9tIE97AzCSbkUvHe7Pi3daFCdC6-TCSiod9gzB3G9k2wn-X0LdwPwFChw0AcEteEm4ObtKIY/s320/2012-09-30_10-14-04_210.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The original Starbucks is at Pike Place</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnUYMJX4ZNmIqJ_8ECcVgkIVKohue_QLnlU2O6mRE6Z8uWS-9_n5x5WWCnVFc7N_bqYZfl285r9ZRl9MsseJOPZgh82JUPxHyw4fO_6W02OnqrA8nqTD7ziOfhbpHwClhU9EkZtttg-a8/s1600/2012-09-30_10-14-33_367.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnUYMJX4ZNmIqJ_8ECcVgkIVKohue_QLnlU2O6mRE6Z8uWS-9_n5x5WWCnVFc7N_bqYZfl285r9ZRl9MsseJOPZgh82JUPxHyw4fO_6W02OnqrA8nqTD7ziOfhbpHwClhU9EkZtttg-a8/s320/2012-09-30_10-14-33_367.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Live music abounds at Pike Place</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyXTY4Oj-T7xVfqIUVBtLxewrWlv4aaX9_eDuCE4ZZ_8yzypQDs921gsZcQbi0B2ClwosHd6OKRxvgH9_EBQ8TjPhcvh5l6Aonw1Xo_fcW6NNB7l20w1Tw218WzrP5fFM7XQZVaW-QaGo/s1600/2012-09-30_10-19-20_899.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyXTY4Oj-T7xVfqIUVBtLxewrWlv4aaX9_eDuCE4ZZ_8yzypQDs921gsZcQbi0B2ClwosHd6OKRxvgH9_EBQ8TjPhcvh5l6Aonw1Xo_fcW6NNB7l20w1Tw218WzrP5fFM7XQZVaW-QaGo/s320/2012-09-30_10-19-20_899.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">More live music</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ1sI6pqo8MZRQ9_kQ1yW5ChNmn17j1ylsjmbeHwjDiuByEf13JjlTB8LQGjH1yEV4oPZFc9i72U_C72rPMUE9WvCh2yNLamPdR6XGypgALeh82k21Cp7Fugg1nZPpHYjbXWu38iur5LM/s1600/2012-09-30_10-21-46_227.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ1sI6pqo8MZRQ9_kQ1yW5ChNmn17j1ylsjmbeHwjDiuByEf13JjlTB8LQGjH1yEV4oPZFc9i72U_C72rPMUE9WvCh2yNLamPdR6XGypgALeh82k21Cp7Fugg1nZPpHYjbXWu38iur5LM/s320/2012-09-30_10-21-46_227.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Flowers at Pike Place</td></tr>
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</div>
Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com1tag:blogger.com,1999:blog-5547781118742953695.post-59239609324691613352012-09-06T21:51:00.000-07:002012-09-06T21:51:33.585-07:00A good LA day<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid_HQptaP-pnX5198pdVYGgwZgk3FkJ4nlMTzKJRD1Ck6JqFwOgvwWIqwG8wpl9XGmsY4jh1rhmiLnCMmkCCE4JeV_pp1C4lfrN4pEFbzzfiRAJRX-ry0w0HyMo1t2qzFuxWklRwOuAuM/s1600/2012-08-19_18-45-04_261.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid_HQptaP-pnX5198pdVYGgwZgk3FkJ4nlMTzKJRD1Ck6JqFwOgvwWIqwG8wpl9XGmsY4jh1rhmiLnCMmkCCE4JeV_pp1C4lfrN4pEFbzzfiRAJRX-ry0w0HyMo1t2qzFuxWklRwOuAuM/s320/2012-08-19_18-45-04_261.jpg" width="320" /></a></div>
I wrote this blog a few Sundays ago:<br />
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Greetings from Malibu. I write this blog from a Coffee Bean, tired from surfing at <a href="http://beaches.lacounty.gov/wps/portal/dbh/home/detail/?WCM_GLOBAL_CONTEXT=/wps/wcm/connect/dbh+content/dbh+site/home/home+detail/malibu+1">Surfrider Beach</a>, drinking a decaf coffee with soy milk, 2 Splendas and 1 raw sugar (this is now my go-to coffee make-up), and watching the sunset over the Malibu canyons. Drinking a decaf at 7:15pm is a bit of risk given my reaction to caffeine and desired bed time of 9:30-10pm, but I'm hoping that the tiredness from surfing (1 hr 10 minutes of surfing with 15 minutes of lugging my surfboard from my car to / from the beach x 2 = 1 hr 45 minutes of activity) will cancel out the 15-20 mg of caffeine in a small decaf. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6pt6pE_xNoE6Q-vfAJztXiRfDl1NZquSHf9ssrd69_TrQAS6wV3VuTWY9u7MmOGMavborEpSH3_3PhJGFuf3E_YtrqUkx5kkycsKkmsW80f3fYRfLlFP5TuXeVzyIjPSNTCOYiZsk-oQ/s1600/2012-08-19_19-20-50_34.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6pt6pE_xNoE6Q-vfAJztXiRfDl1NZquSHf9ssrd69_TrQAS6wV3VuTWY9u7MmOGMavborEpSH3_3PhJGFuf3E_YtrqUkx5kkycsKkmsW80f3fYRfLlFP5TuXeVzyIjPSNTCOYiZsk-oQ/s320/2012-08-19_19-20-50_34.jpg" width="320" /></a>Every city has a season when it excels. I would imagine that Lillehammer, Norway, is a winter city (not that I have ever been there but would love to go). Boston / New England could be a city that is most iconic for it's Autumn (leaves changing color, etc.). But, LA is without a doubt a summer city.<br />
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In the last few weeks I think have really captured the feel of summer in LA. Two weeks ago, I had a proper beach day. Surfing at Sunset / PCH (my spot, I guess), lunch at <a href="http://www.urthcaffe.com/">Urth cafe</a> followed by beach volleyball, football, and frisbee on the Santa Monica beach. This was followed by a restful nap (I proudly average over 8 hours of sleep per night). At night, I visited some clubs in Studio City and Sherman Oaks. What a day.<br />
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What constitutes a good LA day for others? A typical Saturday for one of my friends includes kite surfing, cycling, running, lunch, vegging out to Californication, and going out at night. For another one of my friends, all Saturday morning begin with a 2 hour bike ride. Another co-worker begins Saturdays with yoga. Yet another co-worker gets up before dawn, drives down from Valencia (where she lives), and hikes in Malibu to a point where she can watch the sunrise. Almost everyone I know in LA incorporates physical activity into their weekends. I love to see that, as health is my first priority (this is why I'll prioritize sleep over most things).<br />
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Yesterday was another good LA day for me. I surfed Surfrider beach for the first time in the morning and finally understood what all the hype was about. I have also never seen a surf spot so crowded. The vibe was pretty good though - not as competitive as you might expect given the sheer number of people in the water (I estimate 30 - 50 people). I've learned that surfing in a crowd can be fun as long as you don't expect to catch every wave - your first priority should be to make sure that you're not in anyone else's way; if not, then try to ride the wave. Also, a lot of fun can be had by just sitting on your board and watching the really good surfers tear up the waves. Most of these surfers are 12 - 20 year old kids who have a chance to go pro. <br />
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Today was another fun day for me at Surfrider beach. It was less crowded, and like yesterday, I was enjoying the session in my new board shorts and long sleeve rash guard. Surfing is so much more fun sans wetsuit. I didn't catch many waves yesterday or today, but a key thing happened today: I learned roughly when I need to stand up to catch a breaking wave. Typically, I let the wave flatten out before standing up. This unfortunately makes it nearly impossible to turn and ride the face of the wave. Trying to catch a wave at it's peak height is necessary to ride the face of the wave but it's intimidating because you're a few feet above the water (more on a larger wave) facing down at a 45 degree angle (steeper angle if a larger wave). Today, I tried to catch a wave at it's peak and fell, but I know what I need to do.<br />
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But that wasn't even the best part of my session. A seal swam up to me (it <i>chose</i> me over the 10 surfers in my area, I like to think) while I was chilling on my board. I was so shocked I didn't know what to do. But next time, I'm going to see if I can pet it. It looks friendly enough. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM5YXP6eBpHpiruiKNoJaznMtGlsUlo_SXqZGTg8WGv_xLyOMATln0vN5061MD8FAdtIitvey2icblbr1nCZ3ZxFwN28lexUWQ5Xm910QgkILMxNK6qafVK65N7wHNa-dojtqGoauR3ZE/s1600/2012-08-19_19-40-29_97.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM5YXP6eBpHpiruiKNoJaznMtGlsUlo_SXqZGTg8WGv_xLyOMATln0vN5061MD8FAdtIitvey2icblbr1nCZ3ZxFwN28lexUWQ5Xm910QgkILMxNK6qafVK65N7wHNa-dojtqGoauR3ZE/s320/2012-08-19_19-40-29_97.jpg" width="320" /></a>Coffee Bean has closed and it's time to get a few tacos at <a href="http://www.malibuhowdy.com/">Howdy's Taqueria</a>.<br />
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So that's what I think a good LA (summer) day looks like. What does a good day in your city look like? </div>
Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com0tag:blogger.com,1999:blog-5547781118742953695.post-22861567937037909342012-07-28T17:09:00.000-07:002012-07-28T17:09:06.575-07:00Portland<div dir="ltr" style="text-align: left;" trbidi="on">
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Portland was the last stop on our Oregon adventure. We arrived on July 4th and saw the fireworks from the Burnside bridge over the Williamette River. Williamette, incidentally, is <i>not </i>pronounced "William - ett". It is actually pronounced "Will-am-it". That's much easier to say. The first set of fireworks consisted of red crackers above green crackers - symbolic of roses, as Portland is of course the City of Roses. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC4Mqf0E0Rht1LtNZEpEESHQANfgTq3SuZTty95Pc5g-2YFAdmfqRbdCq793EoaSlTh6qlFh1Rt1e-q9umqD7GW9bOhGDwRc2uinA4bYSb7CbYIjQbEIweZ07_0IfJLuCCBQ4YQ260p5g/s1600/2012-07-05_11-26-20_393.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC4Mqf0E0Rht1LtNZEpEESHQANfgTq3SuZTty95Pc5g-2YFAdmfqRbdCq793EoaSlTh6qlFh1Rt1e-q9umqD7GW9bOhGDwRc2uinA4bYSb7CbYIjQbEIweZ07_0IfJLuCCBQ4YQ260p5g/s200/2012-07-05_11-26-20_393.jpg" width="200" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWpAhyphenhypheng1pZCKYfjI6MCiBwAKsePZSikf4BSTNTj1fyuDBVxLiCkfOkupEwOtX9A5HuZrKYI2YkGswEXC_gHZvVDYQZGyEglusm1CNfYrqtBNMp_f52T0uxerZBJ10Tk9-dt5xmfpdr810/s1600/2012-07-06_11-54-15_426.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWpAhyphenhypheng1pZCKYfjI6MCiBwAKsePZSikf4BSTNTj1fyuDBVxLiCkfOkupEwOtX9A5HuZrKYI2YkGswEXC_gHZvVDYQZGyEglusm1CNfYrqtBNMp_f52T0uxerZBJ10Tk9-dt5xmfpdr810/s200/2012-07-06_11-54-15_426.jpg" width="200" /></a>We spent about 3 days in Portland. We visited the Oregon Museum of Science and Industry, which is like your typical science museum. We also visited the artsy Pearl District where we visited a few art galleries and partook in wine and cheese. There happens to be a lot of lavender in Oregon for some reason. In fact, there is a Lavender Farm on the way to Mt. Hood. We were hoping to visit Mt. Hood and the Lavender Farm but unfortunately didn't have time. Next time...<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7LzFa9K1-tgVXiX3btD3BYNfZNoG474lfQU5J2Vb675gBQBlmkRxDe1UL7MXn1afmixI1E9IbbuN76SSxHbbybHaODEToMvyjFW9M56aSJ2IIHry8FKStfF_tdJmGkq56HWhOeoCYSOI/s1600/2012-07-06_15-19-04_479.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7LzFa9K1-tgVXiX3btD3BYNfZNoG474lfQU5J2Vb675gBQBlmkRxDe1UL7MXn1afmixI1E9IbbuN76SSxHbbybHaODEToMvyjFW9M56aSJ2IIHry8FKStfF_tdJmGkq56HWhOeoCYSOI/s200/2012-07-06_15-19-04_479.jpg" width="200" /></a>One day was also spent visiting the Nike campus in Beaverton. Oregon is not home to nearly as many Fortune 500 companies as Washington but Nike is one of them. The other one is Precision Cast Parts. The Nike campus is beautiful. There are many running trails and lakes. A high school football challenge (Nike Gridiron challenge) was taking place when we there. Each of Nike's buildings is named after a famous Nike-sponsored athlete - Michael Jordan, Pete Sampras, Jerry Rice, etc. That athlete's apparel is featured in the building's lobby.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6llsdt00CynJRmHdXDHBcMf_IIccPMWuGm_RZLB7PYi1Y59J4pQL6TCcBak07SokASGEOEqOmn8lXod9dZ4FlC5MEZV79qhhfgFrRmm8rkO6_0CjO6KcfxzrDts9ryJTO5mmlnUWCduY/s1600/2012-07-06_20-32-36_837.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6llsdt00CynJRmHdXDHBcMf_IIccPMWuGm_RZLB7PYi1Y59J4pQL6TCcBak07SokASGEOEqOmn8lXod9dZ4FlC5MEZV79qhhfgFrRmm8rkO6_0CjO6KcfxzrDts9ryJTO5mmlnUWCduY/s200/2012-07-06_20-32-36_837.jpg" width="200" /></a>Nike was founded by Phil Knight (currently Chairman) and Bill Bowerman, a track coach from the University. Bill is pictured to the left. Nike has an amazing store in downtown where this picture was taken.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ8O9wMV29VYbU0YFZmFsVv5TEGtTLbhhs-Z7J3jgptgcsMYDMTFtwBsRwEGSCShDw4B9gX97J1BGSpWOnnbQO8_2LKkE4UM0LuikwOU1R5z_1xulz2m95n6VQtqt7YAFGfsg17K-D9pU/s1600/2012-07-06_20-11-19_313.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ8O9wMV29VYbU0YFZmFsVv5TEGtTLbhhs-Z7J3jgptgcsMYDMTFtwBsRwEGSCShDw4B9gX97J1BGSpWOnnbQO8_2LKkE4UM0LuikwOU1R5z_1xulz2m95n6VQtqt7YAFGfsg17K-D9pU/s200/2012-07-06_20-11-19_313.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnsmspEN8urAieewajvp2vcYk4HY8E6ovbeawgGB2GEWFBTonI-Y3vjZK-cBGGJ1vrQ_K4cqkHyV37A8S8CKLL7-vqM_b7bup-YIRidftXE7feetwRbdbV7oPSRK2Go3lC9w3UX9N38sc/s1600/2012-07-06_20-19-18_701.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnsmspEN8urAieewajvp2vcYk4HY8E6ovbeawgGB2GEWFBTonI-Y3vjZK-cBGGJ1vrQ_K4cqkHyV37A8S8CKLL7-vqM_b7bup-YIRidftXE7feetwRbdbV7oPSRK2Go3lC9w3UX9N38sc/s200/2012-07-06_20-19-18_701.jpg" width="200" /></a>We were fortunate to eat at several cool restaurants in Portland. One was Prasad - a raw vegan type restaurant that you find in Santa Monica and San Francisco. Prasad often gives their food away free of charge to homeless people. They promise to never let a hungry person go hungry. Little Big Burger was another cool place. This place serves really tiny burgers that are really tasty. We got a couple of veggie burgers and milkshakes here. Lastly, Portland has some amazing <a href="http://www.foodcartsportland.com/">food trucks</a>. We ate at an Ethiopian food truck which was excellent. There were just so many interesting food trucks to choose from - ethnic food that you've probably never even heard of.<br />
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Last but not least, what visit to Portland is complete with drinking at a microbrewery? We visited<a href="http://www.deschutesbrewery.com/"> Deschutes</a>. This brewery is named after <i>Deschutes,</i> a river in Oregon that goes through the city of Bend. I really want to visit Bend because I love the name "Bend". Bend is named after a bend in the <i>Deschutes. </i>In any case, their beer is awesome. To the left you can see one of their 6 cup tasters. I downed them quickly, drinking from light to dark. Not only is the beer tasty but the ambiance is fantastic. The details - the tables, woodwork, and fixtures - are all top class.<br />
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Well, this is it for my whirlwind tour of Oregon. There is just something about this state that fascinates me. It's not commercial, there are more trees than you knew existed on earth, and the coast makes you think you're in Ireland. I'll be back at some point. Next time, I'll do some rafting on the Klamath, will visit Mt. Hood, and will get more cheese from Tillamook. I'll also visit a few more food trucks and visit Bend. Fortunately I have another trip to the Pacific Northwest scheduled in late September for my Tough Mudder in Seattle. <br />
<span id="goog_481857214"></span><span id="goog_481857215"></span></div>Owlhttp://www.blogger.com/profile/09826671572184163261noreply@blogger.com1tag:blogger.com,1999:blog-5547781118742953695.post-4644298211727629522012-07-22T17:22:00.000-07:002012-07-22T17:22:06.289-07:00Tillamook<div dir="ltr" style="text-align: left;" trbidi="on">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcgYGEEF7JGZi7FEAPOpVbRIsgVY3olPXe5UEPmmPv8nAWgv5GyBTEzTsCGumuajITLm6rYuBB-ZF0NmHNWZ8MFX1J1TK5UR8Y1SI2All-x_PlaqXt9xrSVNV01vAUe4Rwm7R4E1uXv70/s1600/2012-07-04_12-30-57_292.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcgYGEEF7JGZi7FEAPOpVbRIsgVY3olPXe5UEPmmPv8nAWgv5GyBTEzTsCGumuajITLm6rYuBB-ZF0NmHNWZ8MFX1J1TK5UR8Y1SI2All-x_PlaqXt9xrSVNV01vAUe4Rwm7R4E1uXv70/s320/2012-07-04_12-30-57_292.jpg" width="320" /></a>Tillamook, a city near the Oregon Coast named after a native American tribe, is famous for its dairy farms. Have you ever seen Tillamook cheese in the grocery store? Yup, that's from Tillamook, Oregon. We visited the Tillamook Dairy Farm museum, which offered samples of Tillamook Cheese and Tillamook ice cream, and the Blue Heron farm. It's a good thing I had my lactose pills with me. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZznHN_uQiG438Ag9YQ8cwr-j_U-AsPfBh5yRdVm-C5Eb8HrrKUJm8KHoALPMKUnMNR-_g15psL3K9dWiMvihNArKXl7YLp8mH89RvlTRJx9WgPHXB1YSU7oBjknQTG6kZJqLkz4h9uX0/s1600/2012-07-04_11-04-50_139.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZznHN_uQiG438Ag9YQ8cwr-j_U-AsPfBh5yRdVm-C5Eb8HrrKUJm8KHoALPMKUnMNR-_g15psL3K9dWiMvihNArKXl7YLp8mH89RvlTRJx9WgPHXB1YSU7oBjknQTG6kZJqLkz4h9uX0/s200/2012-07-04_11-04-50_139.jpg" width="112" /></a>Looking at the daily schedule of a dairy farmer, I'm glad I didn't become one. I could not survive on 6 hours of sleep each night what with daily calf birthings to attend to. After visiting the dairy farms and sampling some cheese / ice cream, we drove back to the coast for a quick hike at Cape Lookout. Cape Lookout jets out into the Pacific Ocean and offers stunning views. From here, we took another spectacular drive east to Portland, 2 hours away.<br />
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