And don't it feel good.

Welcome home. You know when there's a thing you know you shouldn't eat but you go ahead and eat it anyway? So, yeah, that's a thing that happened. Glorious nights, horrible mornings.

Also, my mouth feels like trash.

Debated whether to go back to sleep or not, but then I stepped outside and it was cool and beautiful. So here we go!

Distance: 4 miles
Duration: 33:53
Pace: 8:28
Route: Cain Park Loop
Temperature: 68°
Climate: humid & beautiful
Mood: good!
Stretches: yes
Water: yes

Kinks in both ankles. Did not stretch enough, that is true. Also, my right knee has been bothering me ... since I banged it against the car, I guess. Need to monitor that. Took the time I need to take for my body to settle. This morning that meant water, coffee, several trips to the bathroom, and Pepto Bismol.

It's a crap "medicine" I know, but my life would be so much sorrier without it. Thousands of years from now all archaeologists will find of my body is a stomach-shaped ball of clay.

Last day of vacation. Housework to be done, and also writing. Writing!

Baseline: 179.5 lbs.
Today: 166 lbs. (+3.0)
Goal: 160 lbs.

That I only gained three pounds is pretty amazing. While I did not go insane on vacation, there were a lot of restaurants, desserts, large portions, and sweet alcoholic drinks. And yet, three pounds. I would like to reach 160 by the time we conclude residency rehearsal, which is in the middle of September.

What's That Lyric?
Walking On Sunshine - Katrina and the Waves

Twenty-one runs in July. Last marathon training I did twenty-four. No plans to make up for the twelve mile I missed last Sunday, but I am looking forward to running a half Sunday next.

Providence Three-Mile

We’re spending a day visiting schools before the girl and I head on home tomorrow. Found one of those routes plotted on my mapping device, it was five years old it was in the 3 miles. Little did I know that in the past five years the University built the field house in my way.

Pretty town, a bit lopsided like all New England towns. Sloppy run, I forgot to bring in my running shoes last night, they’re still in the car. So I ran in my blown out, retired, marathon-seasoned walking shoes. Still, with all the driving we did yesterday and will do again tomorrow it felt good to get out.

Distance: 3 miles
Duration: 27:23
Pace: 9:07
Route: Moses Brown School neighborhood
Temperature: 76°
Climate: humid
Mood: anxious
Stretches: yes
Water: yes

2019 Friendship Day 5K

No reason to be anxious about this run, and yet. Was awake all night, drifting in and out of sleep. Crazy dreams.

Hit my head getting into the Element — and my knee. The knee hurt worse, and seemed to do something to my calf. Went into the race fearing I would pull something.

26th Annual Friendship Day 5K
Start: 8:00 AM
Official Time: 23:29.70
Pace: 7:35
Place Overall: 12th
Place Mens 50 - 59: 1st

My goal was to do better than the past two years, which I certainly did. Not as fast as three years ago, but still entirely respectable. I came in first man in my division ... though I will check to see if there were any other men in my division. One fifty year old woman was faster. It's not a big race.

The girl wanted to beat thirty minutes, which she accomplished handily at 25:44.86. Her pace was 8:18.

Friendship 5K 165 - 174 BPM Playlist
Mirror In the Bathroom - The Beat
You Make My Dreams Come True - Hall & Oates
Alone Again (Naturally) - Gilbert O'Sullivan
Crown On the Ground - Sleigh Bells
We Know - Company from "Hamilton"
You! Me! Dancing! - Los Campesinos
Voices In My Head - Bob Mould

How I included beats above 170 and still lost a minute (compared to 2016) I do not know. Whatever. Great run.

Week Seven Total: 19.4 miles
Total To Date: 148.15

Until I get there.

Take one of the Captain.

The long run, or not the long run? Today should be a break day, but I took a break on Wednesday (no gym) and I will be in transit on Sunday.

That's not true, I will be in transit some time during the day on Sunday. I could run twelve miles in the morning, not a problem. I would even be nice, if I got up early enough.

There is a 5K tomorrow. I think I should rest today, run the race tomorrow, and perhaps twelve miles Sunday morning.

But then, it's my birthday. I can do anything I want.

Distance: 3.5 miles
Duration: 29:02
Pace: 8:11
Route: Martin Point Run
Temperature: 72
Climate: sunny skies, relatively low humidity
Mood: good, truly
Stretches: yes
Water: yes
Snack: Blueberry bread, macaroon. It's my birthday!

And so I did. Beautiful day, and I love to run. Stopped in to say hi at my Aunt Dede's place (I always run past it on this route) and then pressed on, very fast today. Or at least it felt so to me. Driving up hills, and down again, straight back, free of pain. Mostly.

What's That Lyric?
I'm a Ram - Al Green

Take one last lap around.

Yesterday I believe I destroyed my diet. Maybe, not sure. I have a policy of eating whatever is handed to me, out of politeness and a general desire to enjoy life. A piece of cake? Sure, thank you. Ice cream? How could I say no.

But seconds on ice cream? No, that is unnecessary. Another bag of Doritos for the house? Just thinking of others, sure.

It was my niece's birthday yesterday, she who is two days shy of forty years younger than I am. My birthday is tomorrow!

Distance: 6 miles
Duration: 51:24
Pace: 8:31
Route: Rte 220 Out-and-Back
Temperature: 66
Climate: bright skies, beautiful
Mood: all right
Stretches: yes
Water: yes

Gorgeous day. Why do people say gorgeous day out? Regardless, that it is.

Running Martin Point is not quite perilous, it's not a through road so traffic is light, rarely are you caught with cars passing each other. It happens. Not very often, though.

Out on Route 220, however. You really have to be a careful runner. Traffic going both ways, very often trucks. Some stretches have no berm, where there's railing no way to escape oncoming traffic at all.

Keep your head up. Keep your eyes forward. Take out your earplugs. Be vigilant.

What's That Lyric?
Kick the Dust Up - Luke Bryan

I just want to run away with you.

Dudes on the porch in the rain.

My wife, daughter and MIL were supposed to be in the Cove last evening, should have arrived at dinner. Instead they spent the night in a hotel in Queens, after having spent hours on the ground waiting to fly. If all goes well, they will be with us this evening. If not, we all fall into despair.

My wife and I have spent only eight nights together this month, and I miss her.

Distance: 3.8 miles
Duration: 31:27
Pace: 8:16
Route: Martin Point Run
Temperature: 61
Climate: light rain
Mood: anxious
Stretches: yes
Water: yes

It rained yesterday afternoon and all last night. It's raining now. It's a light rain, lovely to run in. It has also brought the temperature way down.

Listened to the Spotify Morning Run 150-165 BPM Playlist, where I heard the song The Man by Ed Sheeran. God, I thought I hated him enough, what a toxic piece of shit. "I'll make your little secret public." Jesus.

Great playlist, though. With all the little hills on Martin Point Road and the variety of tempos, I was able to get a bit of our sprints in this morning.

What's That Lyric?
Run Away With You - Big & Rich

When you're out of fuel I'm still afloat.

Gabriel's Gate
Buffalo, New York

The boy and I made the drive from Cleveland. We made a plan to listen to entire albums, as opposed to mixes, Spotify or satellite radio. He's missed out on the, experiencing an complete work of music as created by the artist from start to finish.

And by this, I don't mean my albums. They are half my albums, we went back and forth, choosing the next one. I had gone to the library to get CDs of his favorite artists based on his requests. It was quite an experience and it made the trip seem much more like something was happening, and not just "when do we get there."

Distance: 3 miles
Duration: 26:15
Pace: 8:31
Route: Martin Point Run
Temperature: 76
Climate: overcast & hot
Mood: much better
Stretches: no
Water: yes

Very hot when we arrived in the cove. It cooled slightly after dark, and I had a box fan. But I woke at three with a splitting headache and couldn't find any pain reliever. Resigned, I put a cool cloth on my head and tried to sleep. All I did was have waking dreams in which different people were offering me pain reliever.

Finally got out of bed at nine and mom gave me some, for real, and then got an hour or so of real sleep. So I am heading out later than I would choose to, but we're in training and it is time to stretch these legs.

"The Blue Album" - Weezer (1994)
My Name Is Jonas
No One Else
The World Has Turned And Left Me Here
Buddy Holly
Undone- The Sweater Song 
Surf Wax America
Say It Ain't So
In the Garage

This is not one of the albums we listened to on the journey, but it could have been. We did listen to Barenaked Ladies' first album, Gordon, and these two records reflect a certain masculine toxicity which became popular as Generation X moved through their twenties. Poor, unloved fanboys ogling women they will one day conquer. Or they have someone, and can barely repress their jealousy and desire to inflict violence.

Gonna make me run.

The boy and I will be in transit tomorrow, so the plan was for Chris and I to take our seven mile his morning. I was up early to help the women move onto a soccer tournament, and just as well as we are stuck in a heatwave.

Should be in the nineties by this afternoon, but that's cool because the 90s are having a comeback.

Week Six Total: 20.35 miles
Total To Date: 128.75

Disastrous and ideal! It was raining lightly when I departed, but hey. Commitments. Shortly after we met up at the Rec Center and headed into the park (two circuits, and home) the skies opened with rain and thunder.

I was anxious about winds, but they didn't get too strong. Trees fall all the time in this park, and of course there was the potential for lightning. And we were drenched. The upside, of course, was that the temperature went down.

I had been anxious about this run all day yesterday

Distance: 7.2
Duration: 1:08:47
Pace: 9:32
Route: Forest Hill Loop
Temperature: 80°→74°
Climate: downpour!
Mood: all right
Stretches: yes
Water: yes
snack: banana

The Eagle Has Landed Playlist
Hush - Deep Purple
Love Child - The Supremes
Glass Onion - The Beatles
We're Not Gonna Take It - The Who
The Letter - The Nirvana Sitar & String Group
Baby Please Don't Go - Them
White Light/White Heat - The Velvet Underground
Don't Be Cruel (Live) - Elvis Presley
Sweet Caroline - Neil Diamond
Suzanne - Leonard Cohen

Baseline: 179.5 lbs.
Today: 163 lbs. (-1.5)
Goal: 160 lbs.

Can I go on vacation and not gain weight? Let's find out.

I am here.

Since returning from NYC I have been writing for two days straight. I do not believe I have ever been so "in the zone" with a project before, not since Double Heart. I have been doing the legwork (so to speak) plotting this original mystery for so long, writing it just seems beside the point.

Hmn. Hope it doesn't read that way.

Distance: 5.15 miles
Duration: 49:16
Pace: 9:33
Route: Forest Hill Loop
Temperature: 69°
Climate: bright skies, light clouds
Mood: head pain
Stretches: yes
Water: yes
Snack: brownie

We went to see Come From Away with Chris and Allie last night. It lost the Tony for Best Musical to Dear Evan Hansen, which is a fucking crime.

Easy five mile run with Chris around the park. Rest tomorrow, maybe seven miles with Chris on Saturday, because Sunday we will be on the road.

Baseline: 179.5 lbs.
Today: 164.5 lbs. (+0.5)
Goal: 160 lbs.

Cain Park Cross-Training

Steve Brodie, July 23, 1886

Met Chris at Cain Park for hill conditioning. We got caught up on things, I got to tell him about New York, his Sunday ten-mile was a trail race. Those things freak me out, I just assume I will twist and ankle.

In fact, just running out, and then running back (listening to the Bowery Boys podcast, "The Daredevil Steve Brodie, 'King of the Bowery'") my ankle was acting up. I walked a bit, stretched, rolled it around, and made it home in good shape.

Sprints: 3 miles
Run: 3 miles

Temperature: 71°→73°
Climate: partly cloudy and humid
Mood: good
Stretches: yes, but not enough
Water: yes

Baseline: 179.5 lbs.
Today: 164 lbs. (-2.0)
Goal: 160 lbs.

Four day vacation in New York City and I lose weihgt. So that worked out all right.

Central Park North Run (two)

Fort Tryon Park

We were not planning to run today, before catching a taxi to visit one more school (and then on to LaGuardia) but it's what she wanted, and why not?

Yesterday was another long one, out and about. We have visited parks and seen shows and taken thousands and thousands of steps. 18,000 yesterday alone, Saturday was far greater.

Distance: 2 miles
Pace: 8:45
Route: Central Park North Loop
Temperature: 70°
Climate: nice
Mood: good
Stretches: yes
Water: yes
Snack: banana

The entrance to the park from Frederick Douglass Blvd., heading counter-clockwise, is an incline, and I followed as the girl charged up and up before the first turning. She wanted a two mile endurance run and for our pains we got one.

Time to pack up and go home. There never seems to be enough time to do the things you want to do once you find them, you know?

Please don't slow me down if I'm going too fast.

Times Square Blackout Sunset

Yesterday was a big day of walking, and that was before the power went out on the west side and we had to walk to the east side to catch a train and then hike back across town and blah blah blah, we survived the "New York City Blackout of 2019."

Week Five Total: 24.75 miles
Training To Date: 108.4 miles

The miles do add up. Left the girl sleeping, we must have walked fifteen miles yesterday, so much of it after 8 PM. It was a joyful tour of the park, surprised to realize I have so many memories of this city, and I've never lived here.

Distance: 10 miles
Duration: 1:29:04
Pace: 8:54
Route: Central Park
Temperature: 76°→79°
Climate: sunny & humid
Mood: good
Stretches: yes
Water: yes

What's That Lyric?
Reptilia * - The Strokes

Central Park North Run (one)

Huge, long, big day in NYC yesterday. Rising before four in the morning to fly to Manhattan for a 10 AM campus tour of NYU, followed shortly thereafter with another at Parsons School of Design. Lots of walking, with our backpacks (our flight was punctual, it took forever to receive a gate, we couldn't hit the apartment first) but we turned in early and started out fresh

Distance: 3.75 miles
Duration: 36:07
Pace: 9:31
Route: Central Park North
Temperature: 72°
Climate: sunny & bright
Mood: good
Stretches: yes
Water: yes
Snack: banana

I woke with a start, a spasm in my right shin. Didn't trouble me, though, I worked it out. I was more concerned with the girl, who has a touch of the asthma and realized her puffer was empty.

Regardless, we headed out to explore upper Central Park, which was already humming with other runners, bikers, and walkers. There was also some race going on, there is always a race happening whenever I run Central Park on a weekend.

We did two laps with challenging inclines and gentle descents, and she pushed it out through the entire run. So proud. A glorious start to a promising day.

She'll be here soon ...

Did upper body work at the rec center yesterday, was also inspired to run a mile around the track.

Wednesday: 1 mile

Not running for one day can feel like you have stopped running for ever. It's so weird.

Yesterday was a carbohydrate feast and I'm not proud about it but it really did taste good. My saving grace is that by divine intervention there was no custard at Walnut Wednesday.

Distance: 5 miles
Duration: 46:09
Pace: 9:13
Route: Forest Hill Loop
Temperature: 76°
Climate: infrequent light spotting
Mood: good
Stretches: rushed
Water: yes

New earbuds not working this morning, which is a pain, something new to get frustrated about. The wife lent me hers, which was very kind and made me happy because I wanted to listen to Duran Duran this morning.

Duran Duran Playlist
Tel Aviv
Night Boat
Save a Prayer
Careless Memories *

Good run, free. Chris looks good, too. Next run we will be in Central Park.

Baseline: 179.5 lbs.
Today: 166 lbs. (+0.5)
Goal: 160 lbs.

Last year I dropped to 163 lbs. (recorded June 19) and immediately began to put the weight back on. It is true, I was not in training at that time and that does make a difference. However, the immediate lack of control was due to going on a long driving vacation, one which didn't really end until the first week of August.

Traveling with my daughter in New York may mean we aren't concentrating so much on food, but who knows? There will certainly be a lot of walking.

With a little perseverance you can get things done.

Night Monkey

Plans to do hills this morning were scuttled, Chris was having back issues. The girl was also going to come, but woke this morning feeling ill, she's been suffering from a cold for several days. I am feeling weak but decided to turn it into a three miler because hey, I'm up.

Took the kids to see the new Spoderman movie last night. Took them to the Capitol, I question the size of the cup they used to pour my beer. Also, I almost walked into a closet. Doing all the dad things.

Distance: 3 miles
Duration: 24:54
Pace: 8:16
Route: Forest Hill Loop
Temperature: 61°
Climate: coolish
Mood: anxious
Stretches: yes
Water: yes

Not bad, actually. Swift! That surprised me. Good run. Avoiding the trolls.

Stranger Things 3 (Summer 1985 Mixtape)
Neutron Dance - Pointer Sisters
Get Up and Go - The Go-Go's
Never Ending Story - Limahl
Some Like It Hot - The Power Station
(I Just) Died In Your Arms Tonight + - Cutting Crew
Never Surrender - Corey Hart

Baseline: 179.5 lbs.
Today: 165.5 lbs. (-0.5)
Goal: 160 lbs.

Been running so long.

Champions.

The rest of the day yesterday was rough. Sore, and in pain. Ten miles did this to me, and I am wondering how much of a challenge the rest of training, let alone the race, is going to be.

My left hip (sciatica) and the string going all the way down to both big toes. Shocking. Need to massage my own feet.

Distance: 3 miles
Duration: 28:08
Pace: 9:22
Route: Forest Hill Loop
Temperature: 65°
Climate: cool & humid
Mood: all right
Stretches: yes
Water: not enough

Oof. Using the bpm this morning to keep my pace slow. Heading out, it felt as though my chest would burst, not pain, just this feeling that I couldn't get enough breath out. Running at this pace was difficult, I kept wanting to speed up, but I did not. And that was good.

155 - 159 BPM Playlist
Head Over Heels - The Go-Go's
Vacation - The Go-Go's
The Generator - The Lilys
Michael - Franz Ferdinand
Dead Man's Party - Oingo Boingo
Ho Hey - The Lumineers
I'm So Free - Lou Reed
Boombastic - Shaggy
Good Times - INXS ft. Jimmy Barnes

Baseline: 179.5 lbs.
Today: 166 lbs. (+3.0)
Goal: 160 lbs.

I ate a lot yesterday. It was the World Cup Finals, and I downed a fat cheeseburger, Guinness, buffalo fried cauliflower, chips, everything. Just ravenous. But I ate way past any point of comfort or enjoyment. That was gross.

Dinner was much lighter, we had three kinds of salad.

I've been running 'round in circles in my mind.

Need to get to the gym more often, certainly more than once a week. The modest workout I did Friday morning, I was feeling it during the run yesterday, and then the rest of the day after that. I was sore just getting into bed last night.

More of that, please.

Week Four Total: 26.75
Training To Date: 83.65

So we planned to run the cemetery ... which doesn't open until 7:30 AM. I knew that. I forgot. So instead, we ran down through University Circle to MLK, our turnaround was at the India Garden, but we took a walk up to the British Garden on East Blvd. to show Chris the bust of Shakespeare.

He carried water (I forgot that, too) which was a very good plan, we would have suffered without it. Also, he tried a gel after four miles, he tried one during one of our half marathons and was sick the rest of the day, so this was a test. I can consume them no problem, but I know there are those with whom they do not agree.

Good news, he did not shit himself. Great run!

Distance: 10.5 miles
Duration: 1:43:14
Pace: 9:49
Route: To Gandhi and back.
Temperature: 73°
Climate: light fluffy clouds
Mood: good
Stretches: yes
Water: yes
Snack: no

What's That Lyric?
I Can't Fight This Feeling Anymore - REO Speedwagon

Great BPM!
Wake Me Up Before You Go-Go * - Wham!
Don't Mess Around With Jim * - Jim Croce

Make a playlist for the girl with all the music from the third season of Stranger Things ... and padded it out with songs from the summer of 1985 that are thematically correct and should have been included.

Every time El changed outfits in the mall she would exclaim, "I could totally rock that! No fair!"

Anyway, here it is. Enjoy! Take it on the run. Take it to the pool.

Baseline: 179.5 lbs.
Today: 163 lbs. (-1.0)
Goal: 160 lbs.

We're stars in the ascendant.

The girl and I knocked this out in two days.

Went to the gym on Friday morning to do some upper body work. I'm just this weak little puppy, I must get in there more often to take care of myself.

Distance: 3 miles
Duration: 23:31
Pace: 7:49
Route: Forest Hill Loop
Temperature: 73°
Climate: hot & sunny
Mood: good, ok?
Stretches: yes
Water: yes

165 - 169 BPM Playlist
In The Meantime - Spacehog
Take On Me - Weezer
Baseball Theme - Vince Guaraldi Trio
Straight To Me Heart - Sting
Throwing It All Away - Genesis
Single - Natasha Bedingfield
Runaways - XTC

Ripped that up. Still feeling sore from yesterday morning, but I stayed (mostly) vertical and kept the beat.

Tomorrow Chris and I make nine miles. We plan to start early, not that it makes much difference. The temperature won't even dip lower than seventy-one all night. If we start at 6:0 AM, that's the coolest it will be all day.

Nine miles. Yeah.

Baseline: 179.5 lbs.
Today: 164 lbs. (-0.5)
Goal: 160 lbs.

2019 Bay Days 5 Mile Run

Three years ago I said I would never run the Bay Village 5 Mile again. And yet, here we are.

We're in training, and looking for some races, so why not? I was tired of running a community race alone, but this time I brought some folks with me; Chris, Allie ... the girl was going to join us, but she pulled something during soccer conditioning yesterday, her coach told her not to work on it for the time being.

But she did some to cheer us on -- and so did Chennelle! They were waiting for us around mile four.

Allie ran her own race, but Chris and I stuck together. It was hot, from mid to upper seventies by the time we were through. There were a couple of walking stretches but we made it home feeling good.

After we all had breakfast at Bob Evans, which will remain the go-to post-Bay run breakfast spot until someone can tell me where I'm supposed to be going in that part of town, because I can't be bothered to find out.

45th Annual Bay Days Run
Start: 8:30 am
Official time: 48:34.47
Place in division: 13
Place overall: 205
Pace: 09:43

Previous Best: 36:16 (Bay Village 2013)

For the record, I did not go to the gym yesterday. I slept almost eight hours that night, and good for me. But I rose and though, yeah, I could use more of that, so I did. Besides, the girl needed to car to go to conditioning and I figured, why fight it? So I slept.

And good for me.

Cain Park Cross-Training

Lyle Lovett is coming!!

Oof. Hard to rise. Up far too late last night, performing necessary house repair, fixing a screen door, which took much more time than I had imagined. Woke sick to my stomach and sweaty.

Chose to podcast today, the Bowery Boys were covering "Secrets of Upper Manhattan" which is cool because the girl and I will be in New York in ten days and I am seeking inspiration. For the moment, we eschew beats.

Distance: 5.25 miles
Duration: 46:57
Pace: 8:56
Route: Cain Park Hills
Temperature: 73°
Climate: overcast & muggy
Mood: all right, considering
Stretches: yes
Water: yes
Snack: banana

Gods, I feel alive! It was a heavy run out to the corner of Taylor & Superior, but not unrewarding. Chris and I ran down and up the hills at Cain Park eight times, which made for about two miles. My running there and back was another three.

Tomorrow I plan to hit the gym and do upper body work, no running. On Independence Day - we race!

Baseline: 179.5 lbs.
Today: 164.5 lbs. (-0.5)
Goal: 160 lbs.

Drag my feet along the floor.

What is this castle call'd?

Weary, and my left shin hurts. Wrapping it today. June comes to a close, a play comes to a close, and July is when I am due to begin writing, writing anything. morning pages have been a challenge, perhaps I should "flip the script" (get it?) and plan to write nights. I can do that now, there are far fewer obligations then now.

Distance: 3 miles
Duration: 26:17
Pace: 8:45
Route: Forest Hill Loop
Temperature: 59°
Climate: cool!
Mood: inspired
Stretches: yes
Bandage: yes
Water: yes

Little wobbly at first, the bandage chafes but I am glad I wore it. It's the kind of injury that can affect my entire day, I may get an ankle brace to help support it. I used to have them, but I think they disappeared into my daughter's room.

155 - 164 BPM Playlist
All the Young Dudes- Mott the Hoople
Let My Love Open the Door (To Your Heart) - Pete Townshend
Kiss Me On The Bus - The Replacements
Surfing On a Rocket - AIR
Campus - Vampire Weekend
Antmusic - Adam & the Ants
Working In a Coal Mine - Devo
Peace Train - 10,000 Maniacs
Tokyo Storm Warning - Elvis Costello & The Attractions

Baseline: 179.5 lbs.
Today: 165 lbs.
New Goal: 160 lbs.

Think it's gonna happen?