Fitness Training News

Friday, November 30, 2007

Where the Shadow People live

The great thing about not doing much of what I'm used to, is that I get to open up my mind and play with abstract ideas. So, over the weekend, Steve, The Girls, and I, went up high into the mountains, looking for fun things to photograph. We found where the Shadow People live.

When you're bored, you can imagine all sorts of things. Or play with ideas. Or just have some silly fun.

And yet, even with all of this silliness, my heart is still sad for Clay, his wife, his family, and all of his friends. I want to thank so many of my own friends and family, that have called, emailed, and hung out with me during this sad time. You have brightened my days. # posted by Michelle Grainger @ 1:06 AM 1 Comments

Tuesday, November 27, 2007

Edgar Allan Poe - Eldorado and a simple walk with the family I've been thinking of this poem for weeks. Especially since Clay's disappearance and now with the death of Mike Jenelle. I memorized this poem when I was 11 years old. I have never forgotten it, only that Edgar Allan Poe, wrote it. I think so many people are looking for something they may never find. Instead we should all live more in the moment. Live life as if each day is our last. Not to be morbid, but we often live for tomorrow. What we can do later, not what we have time to do and want to do today. I'm so used to cramming so many things into one day. You know, work, lifting, riding or commuting, hiking, back to work, and so on. But, then I tend to miss certain things around me. Like, just appreciating the view or the company. So today I took the time to do something pretty simple. Something that brings simple joy. I enjoyed a walk with Steve and the Girls. We walked on the RR bed that seems so simple but is so beautiful every time I'm there and I did it with company that warms my heart and make me laugh.

Gaily bedight,
A gallant knight,
In sunshine and in shadow,
Had journeyed long,
Singing a song,
In search of Eldorado.

But he grew old--
This knight so bold--
And o'er his heart a shadow
Fell as he found
No spot of ground
That looked like Eldorado.

And, as his strength
Failed him at length,
He met a pilgrim shadow-
"Shadow," said he,
"Where can it be--
This land of Eldorado?"

"Over the Mountains
Of the Moon,
Down the Valley of the Shadow,
Ride, boldly ride,"
The shade replied--
"If you seek for Eldorado!" # posted by Michelle Grainger @ 1:18 PM 0 Comments

Ho HO HO, here comes the snow

It's beautiiiiiiiiiiiiiiiiiiful! And they told me I could walk. Walk on a flat surface. Maybe, "they" meant a sidewalk. Well, this is my sidewalk. It's also, the only flat ground I know. Yup, leave it to an old RR bed to finally have some fun. Even if it's only for 30 minutes. I'll take five, if that was all I could do. But I tried out 30 and it felt awesome. Injuries suck but man, do they make you love it when you're well.

No wind this past weekend on Saturday. So in the car the Girls and I went. To the flats of the old RR bed. Yahooiiiieeee! It was beautiful, and pristine, and clear, and we were the second group on the RR bed.

Went to look at some single track I like to ride on and I was the first one to see it.....

and Kayla was the first to walk on it.

The Girls had a blast and I had a blast.

It goes to show you, even if you can only do a little, it IS a lot. So get outside and do something, go somewhere, be happy you can. Winter is here and that means skiing, snowshoeing, hiking, walking, snowman making, and more. You can even ride your bike but dress warmly. This is the time to get in cross training and sneak in some base miles/time before the new year. # posted by Michelle Grainger @ 12:07 AM 0 Comments

Monday, November 26, 2007

Still growing

This flower is amazing! It actually grows in front of our eyes as we watch it. In less than two weeks it has grown from 2 inches high to 30 inches and in two days the flower is almost in full bloom. what a wonderful gift this was from my friend and green thumb, Jeff. Thanks Jeff, for a nice visual and good entertainment.

On the Clay news, well, there isn't any. I'm pretty sure the search is now a recovery and it's really hard to swallow. It's too hard to think about. We can all still wish for a miracle and for his family to hang in there. Thanks to all of my own dear friends that sent me good thoughts.

# posted by Michelle Grainger @ 11:50 PM 0 Comments

Friday, November 23, 2007

As some lives fade, so grow others.

This is a flower my neighbor gave me 10 days ago. When he brought it to my house, it was 1 inch high. Now it is almost two feet high and has a brand new bud on it. Amazing how life is. As I may be faced with saying goodbye to one friend, I'll have to see the beauty that surrounds me.

And the snow has finally come to our mountains. Cold temperatures, but they fit the season.
Out with the bike, unless the day is 39 degrees and above, and bring on the skis and snow shoes. Of course, we can't forget the gym workouts. And the indoor trainer........ This is the time of year when cross training is in full swing. Best gym workouts will come with at least 3 times in the gym. Make sure to work on any limitation you remember having during your season. Happy winter! # posted by Michelle Grainger @ 7:32 PM 0 Comments

Monday, November 19, 2007

Mountain biking allowed on more trails in Boulder This article was in the Wednesday Rocky Mountain News.

This information is for anyone that loves to ride a bike and finds it just incredibly odd that for about 25 years, Boulder, Colorado has made mountain biking off limits.

It's really easy for so many mountain bikers to bitch and moan about not being able to ride in Boulder. But how many of those same mountain bike cyclists are actually getting involved with advocate groups or making political votes count?

So read below and see how things are starting to change thanks to the many people that are getting involved.

As seen in the Rocky Mountain News:
Boulder cuts drive for pedaling

Nearly a quarter-century ago, Boulder banned mountain biking from all trails and fire roads within the city limits.

Back in 1983, mountain biking was an exciting and novel outdoor sport, and Boulderites, being the kind of people who flock to exciting and novel outdoor sports, took to the trails on their bikes. And just as quickly, city leaders, alarmed by the prospect of adrenaline-addled youth bombing past on souped-up bicycles, quickly voted to ban them from the trails.

In the ensuing years, mountain biking gained a foothold in communities across Colorado and the nation, but Boulder's blanket ban hardly softened.

With the exception of a few yawn-inducing fire roads and trails in the prairies on the east side of town, the city's 43,000 acres of open space have remained essentially off-limits to the Front Range's legions of fat-tire enthusiasts. In the forested mountain backdrop for which Boulder is famous, there are no mountain bikes allowed at all.

Instead, mountain bikers in Colorado's most carbon-conscious city must hop into their cars whenever they yearn for interesting singletrack.

Ironically, places where mountain biking caught on more slowly had more time to watch the sport evolve. Instead of issuing wholesale bans, these communities opened trails to mountain biking and enacted reasonable restrictions on a case-by-case basis.

Jefferson County, for instance, offers a variety of challenging and well-designed trails for mountain biking, some within the Golden city limits.

But despite mounting evidence that mountain biking can successfully coexist with other uses, and despite education campaigns and sustainable trail-building guidelines that have helped limit social conflict and trail degradation in other localities, Boulder, for many years, refused to follow suit.

After the passage of the city's new visitor master plan in 2005, however, city staff and elected officials began re-examining the role of recreation on city lands, and last month, the Doudy Draw trail was opened for biking. It is the first significant trail to allow bikes on the west side of Highway 93.

Yes, progress has been excruciatingly slow, and no, there isn't any sweet singletrack in the hills of west Boulder just yet. But the opening of Doudy Draw, as part of a planned new complex of trails being built or opened to bikes on the south side of town, means that soon Boulder mountain bikers will be able to have an enjoyable half-day of riding without having to get in the car.

"Nobody would call it a high-quality experience yet because it's still a patchwork," rather than a linked network of purpose-built recreation trails, said Pete Webber of the International Mountain Bicycling Association, who consulted on the project. "But it's definitely progress."

Even more exciting is the proposed Springbrook loop, a singletrack that, if approved, will follow the natural contours of the land that will climb through the forested foothills just south of Eldorado canyon.

So what has changed to allow mountain bikers to dream of mountainous, forested singletrack within Boulder city limits?

First, there's now a solid body of research on the impacts of mountain biking, which suggests that mountain bikers have no more impact on the environment than other users such as hikers and equestrians.

In addition, the mountain bike community got organized. The mountain bikers who spread so much fear in Boulder in the 1980s are now in their 40s and 50s. Knobby-wheeled young insurgents no longer, they have banded together and gotten involved in politics to make sure their voices are heard.

A few years ago, the Boulder Mountainbike Alliance also made the decision to forgo nonprofit status and endorse candidates in local elections. In doing so, they were able to help elect bike-friendly members of the City Council who supported their position in negotiations with city staff and the public.

Finally, bike advocates have shown themselves to be responsible members of the outdoor community by helping to build and maintain bike-friendly trails across the city and county. Recently, a group of close to 70 volunteers helped reroute and improve segments of the Doudy Draw trail.

At the end of the day, a city ranger brandished a pair of clippers and took down the "No Bicycles" sign at the trail head.

It is, for any Front Range mountain biker who has longed to bike through Boulder's spectacular foothills, a sight for sore eyes. # posted by Michelle Grainger @ 8:33 PM 0 Comments

Saturday, November 17, 2007

Who is Clay Rubano? Other than my best friend....

Here's is something Clay wrote about himself. You can read this so that you will know the kind man we are waiting for, to come home. Thanks and keep the faith, or "be the budda", as Clay would say.

MY MISSION: Guiding people through expedition learning to rise to the challenges of daily life.

MY VISION: Leadership expeditions building community. People actively learning how to maximize their collective strengths and going beyond preconceived limits.

OCCUPATION (WHAT I REALLY DO): Connect the dots; introduce people for mutually beneficial relationships. Imagine possibilities and get-things-going. Synthesize from the known to create the new. Enjoy the process!

SPECIAL SKILLS/ABILITIES: Asking unusual questions. Exploring. Negotiating. Multi-tasking during emergency responses. Off-beat sense of humor. Easy to get along with. Researching.

EXPEDITIONS & ADVENTURES: 4th Grade: Independently chose to explore nearby river during 4H camp rather than sticking with the established schedule/activities. After near incarceration in camp time-out, successfully negotiated leading river expeditions for other campers.

Whitewater raft guide and kayak instructor in Colorado, Utah, and Honduras. Integrated personality profiles with whitewater rafting for Fast Company company. Personal rafting trip with friends on Colorado River; 280 miles from Lees Ferry to Pearce Ferry in 14 days.

United States Antarctic Program: Transportation and Communications. Austral summers in the “central nervous system” for expedition communications. Antarctic communications operator supporting expeditions across the continent. Met my future wife while hiking the Castle Rock Loop.

Park Ranger in Glacier National Park. Personal solo trip of 50 miles in four days of backpacking; saw three horses, six people, and one large grizzly bear at Fifty Mile Campground; no humans seen for thirty miles.

Desiderata Institute (volunteer): Cooperated with Arno Ilgner in developing “The Warrior’s Way - Mental Training for Rock Climbing.” Enabled Arno to apply Warrior’s Way to whitewater kayaking.

Travels: Antarctica, Australia, Canada, Honduras, Mexico, New Zealand, Rancho del Rio Colorado, Day Bar at McMurdo Station, Southeast San Diego, Grand Canyon, Howard, Rancho Del Rio, Canada, Alaska.

DISCOVERIES I'VE MADE ON EXPEDITION: Unexpected life changes drop people into expedition mode on a daily basis. Inspiration and practical advice can be gained from survivor stories. The road is the goal. Be the Buddha. Intention directs attention. Always bring duct tape. Lander, Wyoming.

MY PRINCIPLES AND BELIEFS: Trust in Love. “Follow your coincidences.” (Chögyam Trungpa Rinpoche). “When in doubt, go higher.” (Mountain Gazette magazine motto). “Today’s the day!” (Mel Fisher)

MY VALUES: Perseverance. Enthusiasm. Integrity. Humor. Growth. Leadership. Outdoors.

KAI: 126

MBTI: ENTP

LITTLE KNOWN FACT: I proposed to my wife in Antarctica during a photo shoot for custom light-weight camping gear that she had made. She won me and the photo contest!

SECOND LITTLE KNOWN FACT: Royal Robbins presentation inspired me to kick the cubicle habit and live even more adventurously. # posted by Michelle Grainger @ 9:53 AM 2 Comments

Friday, November 16, 2007

Get Clay Rubano home! OK, this is an odd log. I need everyone that may read this blog today, to wish, to will, to hope, and yes, to pray, that Clay Rubano comes home now and safely.

Clay is one of my best friends. Clay was at my wedding. Clay always shows up one your doorstep when you need him most. And now, Clay is missing.

Here's what we know.

He has been missing since Saturday, Nov 10 after heading out for a day hike near his home in Lander, Wyoming. His wife was still in Montana at the time, finishing up her seasonal work in Glacier National Park. She arrived in Lander on Tuesday evening and has been involved with the search effort.

There are many unknowns, but the facts are these, as we know them, as of this writing. On Monday Nov 12, Clay failed to show up for work. A co-worker recalled that Clay was planning on hiking up the Middle Fork Trail in Sinks Canyon (Lander, WY). His car was confirmed to be at this trailhead on Saturday night, so we know he started hiking at some point on Saturday. From an inventory of his gear and information from his wife, we are quite certain that this was intended to be a day hike.

The search effort has been extensive and continues in full-force today. After Clay was confirmed to be missing on Monday afternoon, a small Search and Rescue (SAR) team headed out into the mountains for a hasty search of the trail and surrounding areas – this revealed no clues as to his whereabouts. On Tuesday, approximately 60 people searched 70 miles of trail and some off trail areas. On Wednesday, over 100 people, a couple dogs and helicopter searched a wider perimeter, including extensive scouting of the river, Sinks Canyon, and mountains surrounding the trail. The same was true on Thursday with the addition of more dog teams. Today, 60 searchers, 5 dog teams and 3 helicopters are working the search area, one of the helicopters has infrared scanning ability. So far, we have found few clues and thus we continue to rule out areas, expand the search perimeter and fill in any gaps of previous days. C

Lander is home to the National Outdoor Leadership School, which has provided considerable help with the search for Clay– providing able hikers, other resources and technical expertise. We also have a local SAR team and have been supported by a number of Wyoming SAR teams and Homeland Security. Lander has a very active and strong outdoor community and involvement with the search has been extensive.

Temperatures have been in the 40’s – low 60’s and sunny during the day w/a couple of windy days; the past 3 nights it has hovered close to freezing. The forecast calls for the same this weekend with a possible storm coming in on Monday.

Please remain optimistic and hopeful. As most of us know, Clay is a capable, level-headed and experienced outdoorsman. He travels well-prepared and is not known for taking unnecessary risks in the outdoors. Please send your best energy and prayers for Clay’s safety. As Clay would say “keep the candles burning….”

So, there's the scoop. Please keep the "faith", and let's get this gentle, kind, smart, silly, one-of-a-kind-friend home. # posted by Michelle Grainger @ 11:00 PM 0 Comments

Thursday, November 15, 2007

Way to go Slipstream/Chipotle Racing Team

Lucie and Kayla at the sitters,, while Steve and I went to the Slipstream/Chipotle Team presentation. http://www.slipstreamsports.com

Last night, Steve and I went to the Slipstream/Chipotle Team's presentation event. It was a special evening for me because I have known Dr. Allen Lim, the team's Sports Physiologist, for many years. What's even more important to me, as well as, the cycling community, is that this team is making a very strong statement to the world. They will race dope free. I really feel this team is something special.

Over the last couple of years, Allen has brought me some of the team's cyclists for some one-on-one gym time. You know, resistance training and functional fitness training. If you know me, then you know I'm a total advocate of this type of cross training. Gym workouts really make a difference in core strength. Important for the cyclist and generally everyone

So, let's all watch and give support to the future of cycling, the Sliptream/Chipotle Racing Team. http://www.slipstreamsports.com/ # posted by Michelle Grainger @ 9:23 AM 0 Comments

Sunday, November 11, 2007

What's in a pad, anyway?

So, lately I've been just hanging out. You know, hanging in the hood, in/at my pad. But, is a house ever called someone's pad? It all depends.

So, what's in a pad? All of your things? Valuables? Room mates? Partners? Team mates? Couches, chairs, refrigerators, cats, dogs, beds, and more? It all depends, doesn't it? If you have a large area, is it a maxi pad? Is a small area called a mini pad, then?

Why's a place where helicopters, jets, and planes land, called a pad? It all depends.

And what about those things you write on, pads. They can be yellow, white, pink, and all colors of the rainbow. Why are they pads? It all depends.

You can even have sticky pads. Hang them up on the fridge. The new fridge. Hang on doors so you don't forget their groceries.

You can even eat pads. Spelled Padh Thai. Some sort of rice noodles. Hhhmmmm. Why's that sound like pad? It depends.

Even your mattress has a pad. So many pads. How do we tell one from the other in the English language? I guess it all depends.

So, you can tell that when I can't ride much, well, it's just not good for the blog. But getting creative can be good for the mind. Maybe, it all depends. # posted by Michelle Grainger @ 5:19 PM 0 Comments

Saturday, November 10, 2007

Return of the Shadow People and their dogs

Can't wait to ride again. It's fun to hang out and all, but the bike or a hike with the Girls is just where my heart is. # posted by Michelle Grainger @ 3:20 PM 0 Comments

Friday, November 9, 2007

Fridges and food for thought.

OK. How dorky is it to get excited over a new refrigerator? I mean, well, it is something. Sort of "the" event in this household. Never had a new fridge. Never. Last one was about 15-17 years old and almost dead. We'd have to adjust the thermostat almost daily. 35 degrees and freezing the apples. 50 degrees and, well, that's kind of dangerous for the milk, eggs, dog food. We never really knew what day may be the day to ditch the food. So, well, this is kind of a big deal. Almost as good as a new bike. Looks good next to the stove. OK, so I can't ride the refrigerator up to Peak To Peak. Can't commute to work on it. But, after a ride to Peak To Peak, I can come home, open the fridge and just look. Look as long as I like. With the doors open for all to stare into. Look for any food that will satisfy that particular hunger that makes you think a peanut butter and jam sandwich is the best food on the planet. The hunger that you ignore on hour 6 of the 7 hour ride, just so you can raid the fridge. Eat anything you want. Dream of the food that's waiting. Waiting, inside that new fridge. So, here's to the old fridge, on its' way to, well, not sure. Here's to the new fridge, waiting to be opened; eager to show off the fruits and vegetables of the earth, the eggs of the fowl, the milk of the cow, the grains of the fields, and , yup, the beer from Oscar Blues. See ya, I'm hungry.

# posted by Michelle Grainger @ 5:50 PM 0 Comments

Thursday, November 8, 2007

Happy Birthday Greta's Mom.

Let's go to the Res and play in the water! Come on Lucie! Come on Greta! Come on!

Today was Greta's Mom's Birthday. So we all headed to the Res for a swim. Not the people, of course, but the Girls; Lucie, Kayla, and Gretta. No wind, sunny sky, still water and a whole lot of fun. With the weather so warm, it was great to watch the sunset in temps higher than 60.

Of course, Lucie stands on the water's edge while Greta and Kayla play relentlessly in the water. Once they run from the water, Lucie is there to catch in on the fun. That is until the geese start to honk. Then it's all eyes fixed on the water fowl.

At one point Kayla took off into the water after a kayaker. It was pretty funny. She just started running into the water and towards the kayak. We had to call he back. It was as if she thought she knew the person.

After tons of running around the Girls looked for mice in the grass. I love seeing them play in the grass. It just seems like it was what they were bred for.

# posted by Michelle Grainger @ 11:57 PM 0 Comments

Monday, November 5, 2007

Where does time go?

What a difference a year can make.
The weather is so different than last year. I think we had like 7 snow storms by this time last year. I should know. I had shovel duty. Although, I do remember for the big CX race, of 07, it was very warm. That was Kayla's first intro to what we call fun. Riding. And she's only about 4 months aways from running beside our bikes. So this year we took her to watch the local CX UCI event.

Not done much lately. Still a bit under the weather, so no rides and only tiny walks with the Girls.

You know your friends when they're the ones that head out for a hike with you, and all it turns out to be is this little walk to the edge of the trail.

The great ones start out running into the woods, only to look back, realize you're not yourself, and come back and hang by your side. Yup, just hanging. Because, just hanging is what life's all about, sometimes. Hanging next to a friend.

# posted by Michelle Grainger @ 11:48 PM 0 Comments

Thursday, November 1, 2007

Funny thing Ethan Hawke said, and I agee I've been a little under the weather the last few days so I'm parking it on the couch and watching TV. I know, could read books, do crosswords or something that others would find productive. Whatever. I'm watching TV. I'll do a crossword tomorrow.

So today I was watching The View. Not that I like the show that much, but maybe I can learn something about a bunch of women discussing lots of topics. Today Ethan Hawke was on. He's on an upcoming dark movie called "Before the Devil Knows You're Dead. But that's not the thing he said that caught my ear.

He said that he's obsessed with what will be said in his obituary. He said it helps him define what he'll do in his life. A good way to make decisions. "How would it sound in my obituary?" What would you want in your obituary?

Well, I've never told very many people but I actually have thought about that through out my own life. There have been a lot of deaths in my own family so I have been able to take a peak into what may be said after you die.

Think about it. What do you really want others to think about you when you're gone? What's really important in life? Do you think a millionaire said ,"I'm so happy I have so much money and now cannot do anything I really want in life"? Do you think a person that works 100 hours per week lies on their deathbed and says, "I'm so glad I worked so much and never took time for others"? Or would you want people to say how selfish you were that you never helped anyone out in your life? Or didn't try to make decisions that would make the people or world around you a little better?

So maybe I'm not perfect, but at times I can be better than at other times. I can think more about the things that are really important in life. A phone call, a walk with a friend, a charity, or just a phone call to someone. Change and goodness comes from each of us,, not from how others want to change us. So, you know, maybe think about what you want people to think about when they're writing up your obituary. Perhaps the world could be a kinder nicer place. # posted by Michelle Grainger @ 7:41 PM 0 Comments

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