Whirlwind Weekends

The last couple of weekends have been packed full of little things that add up to a whole lot of fun.

August 6th was the (rescheduled) Lookout Mountain Hill Climb race. As expected, I came in toward the front of the middle of the pack (15/40). But I'm pretty pleased with my time: 21:25, which is a new PR for the course. My family was able to get up to the top and cheer me through the finish line. All of the other riders I talked to had similarly positive experiences.

Later that afternoon we went to the Adams County Fair, where we looked at the chickens, turkeys, rabbits, sheep, goats, pigs, and horses. I didn't want to spend a whole lot of time on the rides, but the kids did get on the carousel and a boat ride, and my daughter and I went on the ferris wheel.

The next morning I got in a nice recovery ride on the Rocky Mountain Arsenal Loop. That afternoon I attended the volunteer orientation for the USA Pro Cycling Challenge - the new stage race here in Colorado starting on the 22nd of this month. I'm going to be working security on the Denver end of the final stage on the 28th. I wish I could take the whole week off of work and see more of the race, but it doesn't look like I'm going to be able to squeeze in much spectating.

Since the Lookout Mountain race was the last one I signed up for this year, I'm trying to get back into running. I got in three runs throughout the week, but I'm having to start at low mileage and work my way back up. Back in the winter, I was up to about 13.2 miles, but now I'm doing 3 to 5. That's no surprise, though, and running in the heat is a pretty different experience.

On Saturday the 13th, F and I took a canoeing class at the Boulder Reservoir presented by Avid4Adventure. It was pretty terrific. I've been wanting to look into canoeing or kayaking for a while now, and this was the perfect opportunity to learn more about it. And it was my daughter's first time in a small boat.

The class started at 8:30, and my wife and son were coming along for the ride. Since there wouldn't be much time for fussing with breakfast, I made some steel-cut oats overnight in the slow-cooker. Steel-cut oats take forever to cook, but they have some nutritional advantages over rolled oats. This is one of my favorite ways to have a hot breakfast waiting for me when I wake up.

• 1 cup steel-cut oats
• 4 cups water
• 2 apples, finely chopped
• 1/2 cup dried cranberries
• 1/4 cup ground flax seed
• 1/2 tsp salt
• 2 or 3 tsp cinnamon
• 1 tbsp Truvia sweetener

(Note: I don't actually measure the salt, cinnamon, and sweetener, so those amounts are just guesses.)

Before going to bed, spray the slow-cooker bowl with cooking spray to reduce sticking. Then mix all of the ingredients and cook on low. Get a good night's sleep. In the morning, stir well before serving. This makes 4 pretty good sized bowls full.

Obviously, there are endless variations on this theme. You can use chia seeds, blackstrap molasses, carob or cocoa powder, any kind of fresh or dried fruit, etc. And the leftovers taste good cold too, so don't feel obligated to eat it all in one morning.

Today (Sunday) I got up early and did one of my favorite rides in the Broomfield/Superior area which will soon be appearing in my Road-biking Denver's Northern Suburbs series. While I didn't get to do everything else I planned on doing today, I got some yard work and other errands done and made some salsa after supper. I'll wait until it has had a chance to sit and let the flavors combine before declaring it a success and posting the recipe.

The coming week has some more adventures in store. More about that later.

Road-biking Denver's Northern Suburbs, Part 4: Rocky Mountain Arsenal

For much of the latter half of the 20th century, the Rocky Mountain Arsenal was a site for the manufacture and storage of chemical weapons. In more recent years, it has been converted to a wildlife refuge. It features a nice visitor's center with activities for children and some walking trails.

The fourth cycling route in this series is a loop around the Rocky Mountain Arsenal lands and its surrounding rural and suburban areas.


View Rocky Mountain Arsenal Loop in a larger map

This is a ride I like to do early on a Sunday morning. A major reason for that is SH2 (the diagonal road on the map) is not a good cycling road. It has no shoulder and can have quite a lot of industrial Commerce City traffic. But on a Sunday morning, while everyone else are still in their slippers and drinking coffee, the roads are almost empty and even highway 2 isn't so unpleasant.

The route begins at the park next to Themmig Elementary School, just off of Peoria Street. From there, head south on Peoria, take a quick left on 104th Ave, and then right on SH2. South of 96th Ave, the Rocky Mountain Arsenal flanks the road to the East.

Turn left on Quebec Pkwy (called Rosemary Street when turning right). My experience has been that Sunday morning traffic on Quebec is actually heavier than on SH2. But the road is much wider, so it still feels safer. There is a convenience store at the corner of Quebec and 72nd Ave, should you need any refreshments.

56th Ave starts out as a sub-par biking road as well. Dick's Sporting Goods Park can tend to bring in a lot of traffic, but that doesn't last very long. Soon traffic dies down and the road widens, and you're rolling along with the open lands of RMA on your left. A left-hand turn onto Havana would take you to the RMA visitor's center.

Heading north on Tower Road, you will soon come to a cluster of hotels and restaurants which serve some demographic related to Denver International Airport. Presumably there is a demand for these places, but it seems like an odd location to me. Farther up the road, around 104th Ave., is the community of Reunion. There are some businesses around that intersection, probably including a convenience store, but I've never looked closely enough to be able to say exactly what you'd find if you were to turn in there.

At 120th Ave, the RMA route overlaps with the Adams County Loop, so you could keep going on Tower Road and head up toward Brighton. Turning left on 120th takes you westward, back to Peoria and the beginning of the loop.

The beginning and ending point on Peoria is presented here because it's the closest public parking I've found for those who might be driving to get there. But when I'm approaching this loop by bike (heading east on 120th), I actually prefer to take Chambers to 96th Ave, and then head west to get back to SH2. That reduces the amount of time spend on the highway and increases time spent along side the Arsenal. This alternate route is marked in purple in the map above.

Road-biking Denver's Northern Suburbs:

• Part 1: Adams County Loop
• Part 2: Thornton, Erie, Dacono
• Part 3: Thornton, Dacono, Fort Lupton

Metro North Chamber Challenge 5k Run

I haven't done much running since last February, when I started experiencing some knee pain. Since then I've just been focusing on cycling. But after a little bit of prompting from the community affairs group at work, I signed up to run the Metro North Chamber Challenge 5k with a couple of colleagues.

Team Google at the MNCC5k

The run was last Thursday, July 28 2011. It was a nice course, and except for a slower-than-usual check-in, I was pretty impressed by the organization, turn-out, and competition.


View Metro North Chamber Challenge 5k in a larger map

The run was mostly on multi-use paths, with some dirt service road terrain thrown in for good measure. The weather was just about perfect. An afternoon thunderstorm threatened but never manifested, so the temperature was comfortable. At first I thought the water stations might be a bit much for such a short run, but it didn't take too much of my panting to dry out my mouth, so their presence turned out to be welcome.

I didn't have any illusions about getting a spot on the podium, but I thought a goal of 21 minutes should be attainable. My official time was 20:35, which made me plenty happy. There were several really fast runners out there, though, who blew that time away (first place overall was under 16 minutes). I did get 2nd place in my age group (and 10th overall), and my teammate Jim got 3rd, but we didn't realize that and left before the award ceremony. Results are posted here.

The after-party was well done, featuring several local food providers. There wasn't very much in the way of vegan fare, but I planned ahead and brought a banana and Clif bar. My family was there to show their support, and they enjoyed the pizza, sandwiches, and sweets that were offered.

So despite the fact that Thornton will never be the athletic Mecca that Boulder is, it looks like we know how to put on a pretty good event.

Hiking with the Family

Lately I've been feeling like I haven't spent enough time getting the family outdoors this year. We've done plenty of playing in the back yard, but we hadn't gone hiking at all this year. Since I'd already decided to skip out on the Mt. Evans hill climb race, I decided that last Saturday was the perfect time to go for a hike.

We had such a fun time seeing Cumberland Falls in Kentucky that I thought another waterfall outing would be a good choice. The plan was to go out to Ouzel Falls in the Rocky Mountain National Park. While the falls would all be smaller than Cumberland, there would be three of them along the route, so we could make up in quantity what was lacking in size.


View Larger Map

Our picnic lunch was prepared the night before, including sandwiches, salad, carrots, apples, and some pretty good carob & chia cookies. So we were actually able to get out of the house by 8:30, which is pretty good for our family. But that's not exactly early-bird by hiker standards, so the parking situation at the Wild Basin trailhead wasn't ideal. We ended up having to park about a mile up the road from the trailhead and walk along a horse trail to get to the trail. At that point I knew that our plans would have to change a little bit, and Ouzel Falls was written out of the itinerary.

The kids did great for the first leg of the hike. My eldest was talking about how it was the most beautiful place in the world. My youngest walked most of the way before we put him in the backpack.

The kids hiking along the horse trail

When we got to the trailhead, we stopped for a snack of cookies and carrots. Then it was off to see Copeland Falls, about 0.3 miles up the trail.

Lower Copeland Falls

My daughter and me by Lower Copeland Falls

My daughter's enthusiasm was waning by that point, and it was obvious that we weren't going to make Calypso Falls either. So we sat down on the rock at the upper falls under the shade of a pine tree and ate our lunch.

C and F at Lower Copeland Falls

On the way back, my daughter's attitude had turned around as completely as had our path. She was exhausted and cursed every rock that caused her to stumble. But she stuck with it and made it back to the truck just fine. My son fell asleep in the backpack.

Nap time on the trail

They say that the most important part about any kind of outing with children is to remain patient and flexible. Nobody in my family is particularly known for the former virtue, but our ability to adjust our plans according to the situation allowed us to have a great time, all things considered.

Don't just mind your own business

I made a coworker mad yesterday as he was telling a story about how his wife got hurt while riding on a bike path. "She was just riding along, minding her own business, when some Lance Armstrong type going way too fast tried to pass her..." I couldn't help but laugh. I don't think the accident was her fault, and I sure don't think bicycle accidents are funny. But all of these stories begin that way: "I was just riding along, minding my own business, when suddenly I noticed there was a puppy caught in my sprocket."

Upon further reflection, it occurs to me that "minding my own business" is double-speak for "had my head up my ass." Trust me. I have a vacation home in Rectal Vistas, CO, so it's not like I'm just passing judgement on everybody else, here. I have been guilty of not paying enough attention. And I'm fairly sympathetic to both parties in the accident related by my coworker.

You see, I'm pretty sure the guy that hit her was also just minding his own business. Two people in motion, each of them insufficiently aware of the other, is a recipe for disaster. Heck, one person in motion is enough to do the trick. The last time I nearly got in an automobile accident, I was just driving along the freeway, minding my own business, when suddenly the cars in front of me weren't moving anymore. (Hooray for modern brake technology!)

So whether you're a roadie keeping an eye on your power output, a runner with earphones blasting your favorite song, a dog-walker on a cell phone, or a motorist cruising down the highway, minding your own business is, at best, likely to be a nuisance to others; and at worst, liable to get you both seriously hurt.

When you're out there doing whatever it is you do, stay alert. Be aware of your surroundings. Make it your business to know what the people around you are doing. And above all, be courteous. It isn't always enough to avoid an accident, but wouldn't it be better to have a story that begins with "I saw him coming and tried to stay out of the way, but that erratic SOB ran into me anyway."

Recipes from the weekend

I got to do a fair amount of cooking over the weekend, some of it turning out quite good. I'm not very good at plate presentation, so I didn't take many photos.

Quinoa with Almond "Cheese" Sauce
http://ohsheglows.com/2011/07/14/cheezy-hummus/

I made a batch of the "Basic Vegan 'Cheeze' Sauce" from the link above, using almonds instead of cashews (because that's what we had on hand). This was mixed in with some steamed quinoa. I thought it was really good, but my wife wasn't into it. It seems she just doesn't like nutritional yeast.

While it's quite healthy, the cheese sauce is also very calorie-dense. So if you're concerned about that kind of thing, you'll want to take it easy. I had to finish my wife's serving in addition to my own, and what little was left went on top of my salad. So I ate the whole thing in one meal. Oops.

Black-eyed Pea Masala over Quinoa
http://ohsheglows.com/2011/01/08/black-eyed-pea-masala/

This was just a way of using up the leftover quinoa and a half a bag of black-eyed peas that have been sitting in the pantry for a while. It was well received, at least by my wife and me. It isn't the kind of thing that the kids are into.

Roasted balsamic onions
http://whatscookingamerica.net/Vegetables/BalsamicPearlOnion.htm

Inspired by a similar dish they served for lunch at work one day, I made this with young onions from our garden. I didn't try giving any of this to the kids either, but my wife and I both enjoyed them.

Onions from our garden

Butternut Squash and Apple Soup
http://www.choosingraw.com/butternut-squash-and-apple-soup-a-rawcooked-comparison/

We had a baked butternut squash in the fridge that needed to be used, so I pulled this recipe out of my bookmarks. I had just started to prepare supper when the power went out, so after a good deal of grumbling, I got my improvisational juices flowing.

Since the squash was already cooked, I expected to deviate from the recipe's instructions. I sliced the apples (using just 2 Galas) and planned to saute them in Earth Balance and cinnamon. Fortunately our gas grill has a side burner, so I moved the cooking operations out to the deck.

After the apples cooked for a little while, I added the squash and a tablespoon or so of rehydrated dried onion flakes to the saute pan, along with 1/2 cup of water. Once that had cooked for a few minutes,  I added 2 cups of Rapunzel broth and the other seasonings, minus the black pepper and plus a tablespoon of blackstrap molasses. I wanted a little sweeter flavor, and I'm a total blackstrap addict.

All of that was cooked down pretty well, but far from smooth. Fortunately the power came back on just in time to puree the soup in the blender before serving. Even my 21-month-old son loved it, eating a couple of bowls of soup while largely turning up his nose at the PB&J sandwich served on the side.

Turkey Hot Dog Stirfry

Hot dog stir-fry

This is something my daughter and I have made together a couple of times over the past week. We used her favorite vegetables - baby carrots, bell peppers, and spinach - along with the chopped hot dogs. The carrots (julienned) and peppers (finely chopped) go in first, with a tablespoon of oil. When they start to become tender, add the hot dogs. After those are heated through and starting to brown, put in about 1/2 cup of water, maybe less, and a couple of handfuls of spinach. Cover and cook until the spinach is fully wilted. Then remove the lid and continue to cook until the water has evaporated.

Since this was just for the kids, we didn't use any seasonings. My son picked the hot dogs out and left the vegetables, but my daughter had no trouble cleaning her plate. So while I have no idea what this tasted like, I guess it was good enough.

Overnight Oatmeal
http://ohsheglows.com/2010/04/08/easy-vegan-overnight-oats/

I love having oatmeal for breakfast, but during the summer a hot breakfast isn't always what I want. So what could be better than cold oatmeal? There are endless variations, but this is what I did most recently:

• 1/2 cup old-fashion oats
• 1 cup sweetened vanilla almond milk
• 1 tablespoon chia seeds
• 1 tablespoon carob powder
• 1/4 cup dried cherries

Just put that in a bowl, stir it up, and stick it in the fridge overnight. When you wake up in the morning, a tasty, filling bowl of cold oatmeal is waiting for you.

Road-biking Denver's Northern Suburbs, Part 3: Thornton, Dacono, Fort Lupton

This third route in the "Road-biking Denver's Northern Suburbs" series is another loop through the farm lands north of the suburbs.


View Thornton, Dacono, Ft. Lupton in a larger map

The route begins at the ball fields on Holly Street, just south of 136th Ave. There is ample parking available, and it's a good spot to meet up with friends if you're going for a group ride. Construction is currently in progress to extend the complex with a skate park. There are several opportunities along the route for picking up snacks and drinks.

From Holly Street, go north and take 136th Avenue east to Colorado Blvd. From there, it's a long, straight shot up to SH 52. As you approach Dacono, the blue water tower just south of the highway becomes visible. Here we intersect with the Thornton, Erie, Dacono Loop from part 2. Combining the two makes for a nice, longer ride.

Colorado Blvd, south of Dacono

As in part 2, SH 52 is higher traffic than the rest of the route, but it's fairly moderate, at that. Heading east, the shoulder varies and is rough in places, but it's rideable throughout.

Just before Fort Lupton, you will cross the South Platte River before the underpass at US-85. Ride through town, through a couple of traffic lights, and turn left on what is variously known as Business US-85, County Road 27, or in these parts, South Denver Ave.

South Platte River, Fort Lupton

As you come near to Brighton, there is a large factory where wind turbine parts are manufactured. Sometimes the huge blades will be loaded onto railroad cars, ready for delivery.

The intersection at 168th provides another chance to extend the ride by heading east and following (in reverse) the Adams County Loop described in part 1.

Heading west on 168th Avenue, you will cross back over the river, past a concrete loading site, and then turn left onto Tucson. Here, and farther on Riverdale, there are some sand quarries which provide some large truck traffic, but I've never found it to be a problem.

From Tucson, turn right on Highway 7, or 160th Ave. Then take the first left onto Riverdale, just before the hill. The stretch along Riverdale is quite pleasant. At the stop sign near the golf course, turn right onto 128th, leading back to Holly Street and the end of the ride.