Fell and broke a favorite cup the other day.

Red hook mounted in the stud wall should hold.

Monument Valley Campsite, Navajo Nation's Monument Valley Park

This time, better presented, with avocado, lemon, and yogurt garnish. Willing to post recipe with the authors permission. It is truly wonderful.

Elliptical Hills: 30 minutes, 3 miles, HR avg 150+ peak 176, 3 mile RT Bicycle ride to gym. No weights or crunches for 4 more weeks. Today is two weeks exactly since hernia surgery.

Also, sunset over White Tank Mountains tonight. Surprise, AZ.

Mushroom and lentil soup, a frozen memory, from my friend Shell. :))

Paleo diet includes lots of fresh cooked and raw vegetables.

Let them fall where they may
Wood is a memory
Of days passing
Manhattan pays for
Stories told
Among trees
Raining game change your
Television storm while
Boots slip
Big chipper rests with the
Weak pull
Where chips fall

Engine light not going away...had to bring to Honda dealer. Diagnosis? Rodent chewed my electrical harness. Cost? $415. Could have been $1000's. Prevention? Garage or sock with mothballs under the hood. Workout? Bicycled one of the busiest roads in the West Valley, could be a freeway. You know this type of road. 12.5 miles in under an hour. Hey, not exactly tour de France but not bad for a stranded motorist.

Full load last night, lots of time...10 minute warmup, stretches, then B set weights: Squats barbell 75 lbs 4x7 set, Stiff leg dumbbell lift 30 lbs x 2, 4x8 set, Leg Press 70 lbs plates, 3x8 set, Lying Leg Curl 55 lbs 3x8 set. Then the always brutal coreB mostly incline abdominal and oblique work, followed by 20 minutes running hills: 5.5 mph, 3% to 10% grade (no slowing down) highest observed heart rate = 161 bpm.

No excuses, never...not even engine light.  Gym shorts on, I mount my trusty Suzook and zoom to the gym...rain?  Good test for those new tires, I say.  20 min streches, then Dead Lifts 105lbs 3 x 7, Shrug dumbbells 60lbs x 2 / 3 x 8, Bench Press intervals: 55lbs x 7, 75lbs x 7, 95lbs 2 x 3 = 6 to failure then 45lbs bar only, 26 to failure, Barbell bent over rows 65lbs 3 x 7, Seated Barbell Presses, 55lbs 3 x 7.  Gym closes, no core/cardio.  Note to self: need bicycle lock, Honda truck mechanic. :(