WAGS 21.03.2018 Normal Service resumed....

After a judicious cop out last week, endorsed by all concerned, Rod proposed a rerun of a version of  that walk from Cafe Sustelo in Poco Barreto.
    Algarve walking weather at its best, sunny, cool and unlike our descendants in the AWW, age and experience at the planning stage meant that we didn't require any dire warnings, plastic lixo bags or assorted water play paraphernalia to get round the track.

 The track was as dry as it looks on the map!

A Statistically enhanced track and stats from Rod's ViewRanger App which arrived after publication. You may see the walk is broken down into Flat, Downhill and Uphill in each of the categories for Distance, Speed and Time plus altitudes achieved and total gain and loss of Altitude. The most comprehensively statted walk since we began records. The Tilley count was only 3/10 however, with Frank electing to wear  a flat cap.

We met up, 10 in number, including a couple of trans from AWW who had taken John's warning seriously, at Cafe Sustelo in Poco Barreto. Starters were Rod, Tony, Frank, Chris, Antje, Terry, Jill, Ingrid , Janet and Paul.  Jess, Shadow Shelly and Sasha provided some alliteration.

The starter photo alas was a failure as, while a new camera app installed took a photo after 15 seconds, it turned out to be rather inadequate and blurred when finally viewed on the computer screen. However about 15 minutes into the walk, there was a casually posed photo at a Poco (was it The Poco?) which had everyone in except the photographer, although Tony nearly avoided it by racing into the distance.

Rod writes (in green):
A rare, for this year anyway, spectacular vernal equinox day greeted us and was a welcome change from the previous week when we wimped out. Chris, Antje, Janet, Paul, Ingrid, Tony,  Frank,Terry and Jill accepted Rod's proposal to reestablish last week's walk. All gathered for the usual leisurely coffee at Cafe Sustelo in Poco  Barreto before ambling off at around 10.20. Well in the event we rarely reached ambling pace since some symptoms of lumbar stenosis slowed our leader's normal spritely gait to at times almost a hobble he was unable, despite best efforts, to conceal. 

Apologies for some duplication below as the accounts crossed in the ether!

 The walk was conducted with a limp by Rod, who was almost matched by Tony, Janet and Chris, under clear blue skies on wide tracks mostly, and achieved a creditable 9.88 or 9.43 km depending on whose device we use.  Navigation was impeccably ad hoc, avoiding controversy, dissent and paddling.
     Soon after the start we came across a parked car which prompted some speculation as to why it was there and how it arrived. 

The first event of note was the sight of a shiny blue car parked somewhat incongruously in the middle of gorse shrubs some distance from any track. Good citizens that we are, fotos were taken and location marked in order that the intrepid National Guards of the Republic could be advised and follow up any possible crime in which said vehicle might have been involved. (PS..the GNR were but whether they did remains to be seen).  

 Permanently parked quite a long way along a pedestrian access only track.

There were no attempts to conceal the identity of the car and hence the owner, and the popular conclusion was that it had been dumped by joy riders.The IPO test and Insurance had expired in 2016, but recent rains made it look in reasonable condition. We took care to avoid leaving fingerprints and footprints at the scene, and noone checked the boot for a corpse!

 Nice to see the green is back and Spring is springing. Today was the vernal equinox.

 Antje contributed a photo. Most of us were dressed for the forecast weather and not the actual 'real-feel' temperatures.

 Babes in the Wood!

On we went until  our leader, neighbourly chap that he is,  felt obliged to pay a visit to a fellow local landowner to pass the time of day. He gave up the offer of a coffee and recuperative medronho to hasten and catch up with his flock patiently waiting at a crossroads.

The group held up for some time as Rod chatted to a neighbour who is trying to sell up and move out. Liquorice and aniseed balls were exchanged and consumed.

Following this distraction the rural path descended to where in times gone by some local disaffected citizen had plastered his empty house  with graffiti rants at all and sundry. Now he has evidently moved on, or up,  and the house has been  acquired by a more responsible, and clearly more monied individual with so far less to complain about.

Little else, other than the odd baying of  hounds, disturbed our enjoyment of the emerging buds and blooms of the spring countryside and of course good company as we completed a circuit which was pretty much spot on WAGS guidelines. 

Towards the end we came across a new and unexpected stretch of tarmac. Usually means that a member of the Camara lives somewhere towards the end of the facility.

Janet taking samples of the local flora for propagation in Sargacal.

We arrived back at Cafe Sustelo for our muscle building protein at around 1 pm which was exactly as it should be.

To cap a very pleasant day even the Tostas at Cafe Sustelo were up to our demanding culinary standards. (Although they had not yet arrived when the pic was taken, and were consumed before I could react with the camera when they did arrive!)

Tony had an issue with the odour of one of his dogs who had found something choice to roll in, and had departed early to procure some Febreze.

   A good walk, perfect weather, fully WAGS compliant and good company. Unhappily Yves had succumbed to a chest infection, so fortunately the sporting activities of the last two weekends did not have to be resurrected.

Won't break any records, but very enjoyable and  174 meters of climb!

WAGS 07.03.2018 Chris's Carrapateira Mini Walk

        Having missed a week because of hydrophobia, we just had to go ahead even with a marginal weather report, predicting the onset of rain in the afternoon. So we arrived at Carrapateira on a partially sunny 10C morning, with the cafe open, and all well except those walkers carrying injuries and ailments.
   Eight hardy WAGS turned up, Chris leading, heavily supervised by Antje, Rod with a strained fetlock, which only affected him when going up or downhill, so OK for a WAGS walk, Myriam coughing like a sailor on 40 Blue Liners a day, Frank , rather chipper and enjoying the (temporary) bachelor life, a couple of moles from the AWW, Ingrid and Yves, and myself wondering how to pad out the blog. Four Tilleys out of 8 wasn't bad, but Myriam and Chris could have helped the stats. Sasha and Shelly made up the walkers.

Before Chris' comprehensive report, a couple of matters arising.

'Bill Evans, a professor of human nutrition at the University of California, Berkeley who first described sarcopenia, said studies suggest that consuming protein and some carbohydrates within 30 to 40 minutes after a workout may have a greater effect stimulating muscle protein.'

       It was not just happenstance that I have insisted that WAGS walks culminate with a tosta mista or bifana specifically to stimulate our muscle protein after our exertions!  To save you the trouble of 'looking that up in your Funk and Wagnell's', sarcopenia is age-related muscle loss.

   The Internet now is full of click bait, thousands of lists, but apart from the self publicising young trendies, the bulk is made up of miracle diets for achieving some purpose or other.

Most include the phrase 'Research suggests' or 'Research shows' and they rarely  get round to elucidating or citing that 'Research'. An example that does (click on 'Research suggests':-

'Research suggests that older adults may benefit from protein levels that are higher than the current federal dietary guidelines' recommended daily allowance.' 

Now this is one I want to believe! It goes on:-

'Animal proteins including dairy, chicken, fish, eggs and lean red meat are complete proteins that contain all of the essential amino acids required for muscle growth.'

I should be virtually muscle-bound by now, rather than slightly portly and ashamed to look at my BMI.

'What else can you do? Regular cardiovascular exercise such as walking, jogging or biking  (check) is also important for preventing weight gain, improving your body's response to insulin and reducing the kind of fat that builds up deep inside your abdomen and leads to inflammation, which can contribute to numerous diseases including heart disease, diabetes, cancer and Alzheimer's disease.

Simply reducing sedentary behaviour by engaging in more active leisure time can also help.(check). Getting adequate sleep and managing stress is also helpful, as this optimises the hormones in your body associated with building muscle. (Maybe this is where I am going wrong)

What you eat, in addition to adequate amounts of high-quality lean protein, is very important. Besides reducing sugar and highly processed refined carbohydrates, our diets should be rich in colourful fruits, vegetables, herbs and spices, and moderate amounts of healthy fats including olive oil, nuts, seeds and avocado.(check) All of these foods help reduce inflammation and provide high-quality antioxidants to optimise muscle protein synthesis and maintain the health of existing muscle fibre.'

And then the final clincher:-

Finally, make sure to have your vitamin D levels checked by your doctor. Vitamin D levels decrease with age due to decreased production by the skin in response to sunlight, (plenty of that here) decreased sun exposure due to more time spent indoors and weight gain, which can lower vitamin D levels. (Oh no!) Low vitamin D levels have been associated with sarcopenia, so taking a daily supplement if you are low is important.

All these interventions are not only important for building and maintaining muscle, they are important for optimal health as you age. The sooner you build them into your life, the better your chances of not just living longer but living better.

Sounds sensible and allowing for occasional hedonistic lapses this is what I will do. Will you?

Back to the walk, and the only track we have this week provided by Rod, owing to battery failure and software glitches in the CB's equipment. (ignore the spelling - you know where we went and it was entered on a phone with big fingers while on the move).

Chris wrote a short summary, which I received before the weekend was totally ruined in Paris, over which we shall draw a veil.

Previously known as Chris's Carrapateira (mini ) Walk this variant was first undertaken to popular acclaim in October 2006. Needless to say that over the years it became ever extended to cater for the fit and healthy seeking a challenge, but was always considered to be a pleasant day out on the West Coast whatever the weather.
Dodging wind , heavy rain and hail storms eight WAGs, Paul & Myriam, Rod, Frank, Ingrid, Yves, Antje and myself plus respective dogs assembled at Cafe Bravo in the hope that there would be a window of fine weather before the forecast rainstorms blew in.
Taking the more level route, avoiding trig points and by only climbing one steepish hill we completed the inland loop without any drama and with the clouds building up but no sign of rain. Reaching the main road and with the prospect of a quick sprint to Praia do Amado the consensus was to return to Cafe Bravo by the shortest route with the prospect of rain coming in from the West. A wise decision which meant that we all arrived dry and were able to enjoy the excellent snacks on offer at the Cafe.
Plenty of time to complete the other half of the walk some other time.

Yes we were carrying a lot of walking wounded as I mentioned and the walk was adapted to current WAGS needs and despite being a little short in both time and distance, was ultimately considered satisfactory as an outing and well justified the protein we packed in at the end. There was a half-hearted suggestion from Antje to complete the other half in the afternoon, but this was largely and wisely ignored because as the last stragglers left Cafe Bravo, large drops of rain began falling and continued for some time!!

We set off towards the green fields behind Carrapateira

At the first stop, and just before the 'steepish' (brutal?) hill, Myriam handed out her signature hard liquorice energy tablets. Rod made the expensive mistake of trying to grind his with his molars, and  the molar crown lost. he actually looked quite happy at the prospect of another visit to Anne Swart to repair the damage! Can't think why!

Dr Anne

He was still talking quite aimably to Myriam some time later with no sign of pending litigation!!

The Mimosas were coming out well to replace the almond blossom washed away in the previous rains.

Antje contributed this shot, of a fine example of this variant.

Before long  ( and before the rain) we were back at Cafe Bravo....

where most went for the high protein bifanas to build muscle.

Rod's Galaxy powered ViewRanger provided some minimal stats.

But a little delving into the depths of the app produced a better summary:-

Well there we are. We overcame the sedentary - ate the protein, but alas the sun didn't give us our dose of Vitamin D, so keep taking the tablets!!