I may be bad, but I'm perfectly good at it.

Saturday had a twist, I invited a friend over for lunch. Made lunch for them and we sat around and talked, like friends. That was new.

Nine days without toxicants. Both weekend mornings I woke with a minor head pain, the result of sleeping late (I am accustomed to caffeine nolater than six) and also being overwarm. However, unlike most weekends, pain reliever works a charm, and fast.

I woke once each weekend night to go to the bathroom, which is not the norm. I have been drinking a lot of water before bed, to keep myself from the desire to snack, which has also been good for my system, though I do not like getting up in the dark.   

Distance: 1 mile
Duration: 10:05

4:00 PM "This is a fine day not to take a run."

5:00 PM "I'm taking a run."

2009 Playlist

S&M - Rihanna  

I'm Not Your Toy - La Roux

Sugar - Flo Rida ft. Wynter Gordon

Six days in a row. That's what we said.

Route: Neighborhood Loop
Temperature: 33°
Climate: flurries & wind
Pavement: damp
Mood: good

Stretches: yes
Water: yes

Breakfast: leftover chicken in a pot with lemon orzo, coffee w/cream
Lunch:  fresh fruit w/granola, Greek yogurt & honey
Tea Time: Tea w/cream & honey, almonds & dried cranberries

Dinner: popcorn, fizzy water, gingerbread blondie

Baseline: 185 lbs.
Weight: 185 lbs. (+1.0)

Goal: 180 lbs.

So, I'm not actually losing weight, but that's okay?

Upper body: 10 (5x)

Your pulse would start to rush.

Kraftwerk, 5/29/2022

I need to drink more water, flat water, and all the time, all summer. Hydration should be a big deal for the moment. It's hot!

Distance: 4.5 miles
Duration: 45:25
Pace: 10:05
Route: Forest Hill Loop
Temperature: 80°
Climate: sunny &hot
Mood: better

Stretches: yes
Weight: 188.5 lbs. (+0.5)

Okay, that was a banger. Can't do that every day, but I don't need to do that every day. Maybe five miles some day soon? Haven't gone that far in a while.

Intake

Breakfast: , pancakes (3) w/butter, syrup & cottage cheese, juice, coffee (3x)

Lunch: tuna sushi, Oreos (3)

Snack: almonds, apple

Dinner: TBA

When the boy makes pancakes, you eat the pancakes.

Summer is here, and we have two Guardians games scheduled for June!

Seventeen runs in May. Not bad.

1993 Playlist

U Got Me Up - Dajae ft. Cajmere

Just Keep Me Moving - k.d. lang

Fuck and Run - Liz Phair

Rump Shaker - Wreckx-N-Effect

Walking In My Shoes - Depeche Mode

Big Time Sensuality - Bjork

Tribal Dance - 2 Unlimited

Numb - U2

Rhtyhm Is a Dancer - SNAP!

Hey Jealousy - Gin Blossoms

Deeper and Deeper - Madonna

DID YOU KNOW ...? Pharrell Williams wrote the lyrics for "Rump Shaker." That's right, he's our age.

I've been getting away with it all my life.

Yesterday I was develping a sore throat which was worrying. But then I thought, I have been drinking nearly no water. So I remedied that and my throat stopped being sore. Science!

Distance: 3.1 miles
Duration: 30:54
Pace: 9:58
Route: Forest Hill Loop
Temperature: 52°
Climate: breezy & damp
Mood: good
Weight: 185 lbs. (-2.0)

I wrote a love song to running this morning.

Intake

Breakfast: cheese bun, coffee (2x)

Lunch: sunbutter & jelly sandwich, tomato soup

Treat: Diet Pepsi

Snack: almonds & raisins (1 serving), beer (1x)

Dinner: biryani

Also, fizzy water (2x)

1991 Playlist

My Definition of a Boombastic Jazz Style - Dream Warriors

Good Vibrations - Marky Mark & the Fun Bunch ft. the incomparable Loleatta Holloway

O.P.P. - Naughty By Nature

Miss Freelove '69 - Hoodoo Gurus

Jughead - Prince & the New Poer Generation

Kiss You Back - Digital Underground

Getting Away With It - Electronic

Pop Goes the Weasel - 3rd Bass

I see a line of cars and they're all painted black.

Sippin' on gastric juice.

I have abstained from alcohol on many days (not last night) in an effort not to have "the feeling" as I have come to call it. But I am still developing these feelings -- when I lie on my right side. I can no longer sleep on my right side, or on my back, without developing this unpleasant feeling.

But it's not gastric, as this graphic above indicates. And God, that is an upsetting image.

Distance: 2 miles
Duration: 19:21
Route: Two times around the block.
Temperature: 66°
Climate: gorgeous
Mood: shaky
Weight: 186 lbs. (-1.0)

Yesterday's protest march left me incredibly dehydrated, I drank water all night in an effort to make up the difference to no avail. I had a slight headache this morning, which I have mostly recovered from. But a slice of cold pepperoni pizza was also in order.

What's That Lyric?
Paint It Black - The Rolling Stones

Chasing the clouds away.

Pre-Run Thoughts: The plan is to run twenty miles today. This is my final long run before tapering. And today my son will come with me, on his bike, traversing the distance between our house and his grandmother's.

I have made this journey several times, but always alone, and he has never made it so far. This will be an adventure. I hope it is a wise one.

We could have gone in the afternoon, but the temperature will blaze by noon. We will leave at 7:00 am. It will already be in the seventies.

For breakfast I've had buttery, garlicky spaghetti, and coffee. And water.

Distance: 20 miles
Duration: 3:13:56
Pace: 9:41
Route: Cleveland Heights to Lakewood
Temperature: 71° → 84°
Climate: bright, sunny & hot
Mood: very good
Stretches: yes
Water: yes
Energy snacks: Gatorade Prime Energy Chews, Simple Mills Soft Baked Spiced Carrot Cake Almond Flour Bar

Post-Run Realities: That was hard, and very hard. Having the boy as a companion was both emotionally satisfying, but also presented a few challenges.

He's fourteen, and has never gone twenty miles on his bike before. It took a toll on the muscles in his arms, shoulders, neck and back.

He also took two long bathroom breaks, which were opportunities for my muscles to freeze. Also, at mile three his got a flat tire, but he was also able to replace it with minimal effort, which I was entirely impressed by.

We had several additional stops to drink water, too, which were very important, too.

In fact, it was extremely good that he was along, because he carried a bag which included snacks and also water. We started shortly after sunrise, and the temperature rose our entire journey. It's a beautiful day, but hot.

The final stretch along Lake Avenue in Lakewood, was terrible. Just too bright, too hot, traversing those terrible sidewalks, and I was entirely done.

We arrived at my mom's house, but I still had to do a few laps in front of the place or I wouldn't have made twenty miles! Anyway, we had a late breakfast of bagels and I drank three glasses of water and two or orange juice.

And that was it. The time my son and I traveled across the city by foot. These days will not come again.

Week Fifteen Total: 29 miles
Total To Date: 354.5 miles

Endorphins make me cry.

Pre-Run Thoughts: The schedule demands eighteen miles, which I feel entirely unprepared for but I did complete sixteen miles two weeks ago, so anything is possible. Running to Dead Man's Curve and back (which is, my friends, eighteen miles) is not something I want to do, it feels arduous and I am not in the headspace for that.

Instead, I made plans to run across town, to mother's house. The last time I attempted this it was also my father's house, alas. But the city was different then, the Cultural Gardens not as grand, fewer people living in the city, fewer other runners. Edgewater not yet the Metropark which thousands flock to. What will I see on a warm Sunday afternoon, heading from one side of town to the other?

Next year!

Last night was Pandemonium, a scene I wrote premiered, but I left shortly after the dance party kicked into gear. I was asleep before midnight and just kept sleeping until I was finished. This morning I have eaten carbs, a bagel and later some buttery pasta. I have energy, if not the strength I was hoping for.

Still have no idea what I am going to listen to.

Distance: 18 miles
Duration: 2:42:47
Pace: 9:02
Route: Rec Center to Mom's House
Temperature: 68° → 65°
Climate: overcast & cool w/light rain
Mood: all right
Stretches: yes
Water: yes
Energy snacks: Gatorade Prime Energy Chews

Post-Run Realities: Perfect day for it, I'll tell you that. And a lot of beautiful everything to look at. I can barely remember the first half, maybe because it is so familiar. I will say, running along the lake on a cloudy while Annie Lennox sings Whiter Shade of Pale was a truly introspective experience and one I enjoyed a great deal.

It was the home opener at Browns Stadium (we were spanked by the Titans 43-13) and I arrived just as everyone was leaving, which was a thrill, dodging the crowds. Detroit Avenue from the river to West 65th is such a different experience than when I first did it in 2006, and Edgewater was also extremely pleasant.

But fall is fast approaching, there were a lot of people at the beach, but not the crush of people you would find on a beautiful summer's day.

The major win for the day was my hydration and energy consumption, as I was able to spread out energy chews and hit water fountains roughly four or five miles apart, the longest stretches with hydration were from the East 55th Marina to Lower Edgewater, and from Upper Edgewater to mom's house. But I never felt dehydrated or depleted.

Amusingly, I was on Lake Avenue, the homestretch, when Carrie called my phone. When I answered she yelled "WE'RE BEHIND YOU!" and I turned and saw she and her friend David running up the street. They'd been trying to catch up when they'd seen me several blocks back, but even after running sixteen miles I run faster than the average human.

Stopping to talk to them, however, made my legs freeze up and the final two miles were hard going. Alas. But I did finish strong, about a half mile short of mom's house, which was good because it meant I finished walking, and didn't immediately sit down.

And I listened to 90s music the entire way.

What's that mondegreen?
"The dolphins make me cry."
- "Only Wanna Be With You" by Hootie & the Blowfish

Week Thirteen Total: 32.5 miles
Total To Date: 304.25 miles

Through all your joy and pain.

Another Hocking River run, on my own this time. We'll be heading home this afternoon, far too short a stay but so worth it.

The girl has turned me onto Plant Nanny. It's all about hydration, right? I'm not into app games, not at all. But any kind of timer/reminder is a good thing. Sitting at my desk all day, or in the rehearsal room, I just don't drink water. Doesn't happen.

Distance: 3 miles
Pace: 8:34
Route: Hocking River Run
Temperature: 84
Climate: hot & sunny
Mood: good, you know?

Mood matters. The Eminem album was a bit aggressive. I was running to the rhythm but trying to ignore a lot of the words. What can I say? I much prefer George Michael.

George Michael Playlist
I Knew You Were Waiting (For Me) ft. Aretha Franklin
Bad Boys w/Wham!
I Want Your Sex
As ft. Mary J. Blige
Too Funky
Star People 97

Exercises: I did. I will.

Brunch with Dr. Condee left much to reflect upon. He had sciatica decades ago -- and it went away. So it's possible. He has had medical issues, as have I. We talk about them. We acknowledge them. We take care of them. We push through them.

It was a very pleasant run today. Bit too warm, bit too sunny, and yet just right. Time to head home, to cut my hair, and get back to work.

I was young once like you though I know I don't look it.

On my second mile, I took a breath and felt as though I had inhaled something, like a gas or smoke. There was no smoke, there was no gas. Perhaps I just suddenly dried out the back of my throat, It was unpleasant. I was swallowing and clearing my throat, and then coughing, almost choking.

Thank goodness the great folks at Cain Park had turned the water fountains on! Yay, Cain Park! Thank you Erin and all your little people!

Distance: 4 miles
Avg Pace: 7:47
Duration: 31:37
Route: Cain Park Loop
Temperature: 57°
Climate: warm & sunny
Weight: 163.5 lbs. (+1.5)
Mood: positive

Why Me Playlist
Face The Face - Pete Townshend
Sausalito Summernight - Diesel
Radioactive - The Firm
Why Me? - Planet P Project
I Wouldn't Want To Be Like You - The Alan Parsons Project
Swallowed By The Cracks - David & David
I Robot - The Alan Parsons Project

I can make you feel ... okay.

#TeamUSPS

Exhaustion coupled with an inability to sleep in without developing severe head pain. I mean, I have not been able to go to sleep nor stay asleep for weeks and weeks. Last night we turned in at a reasonable hour but I was awake countless times during the night, finally settling into something like unbroken slumber only to wake up after dawn with a head packet with pain.

Not the morning I wanted, feeling headachy and ill. Allergy medication was taken. A hot shower was employed. Just needed to sit and wait it out. Hard to read, hard to write.

Distance: 7 miles
Avg Pace: 7:30
Duration: 52:40
Route: Hocking River Bike Trail
Week Three Total: 20 miles
Training To Date: 55 miles

The day slowly grew into one of glorious skies and air. Took a brief afternoon nap because I think that is the only way I am going to survive or get through all of this; supplemental afternoon rest.

I still have a tic.

Since arriving in Athens (a little more than twenty-four hours ago) I have made a point of eating as many snack chips and other fried crunchy things as possible because that seems to make me some kind of happy.

Temperature: 64°
Climate: warm
Mood: ... okay.

Perfect day on the bike trail. Yes, there are students about this holiday weekend, but there are obviously fewer. Cloudless skies, almost like summer. High BPM, seven and a half minute miles.

Seven miles is too far to go without water. The right side of my head was aching for a bit after I stopped.

All right. Time to head to Casa.

1977 Playlist
Heroes - David Bowie
I Love Playin' With Fire - The Runaways
More Than a Woman - Bee Gees
Commando - The Ramones
I'm Partial To Your Abracadabra - Ian Drury & The Blockheads
Mystery Dance - Elvis Costello & The Attractions
Love Gun - KISS
Stayin' Alive - Bee Gees
Less Than Zero - Elvis Costello & The Attractions
Sheena Is a Punk Rocker * - The Ramones
Suzy Is A Headbanger - The Ramones
Never Going Back - Fleetwood Mac
Welcome To The Working Week - Elvis Costello & The Attractions
Nothing Achieving * - The Police
California Sun - The Ramones
Capital One Radio - The Clash
Christine Sixteen - KISS
Sheer Heart Attack - Queen
Love → Building On Fire - Talking Heads
Cretin Hop  - The Ramones

2015 Medtronic Twin Cities Marathon

Full Minnesota

Official Time: 3:42:07
Avg. Pace: 8:29

Previous Best: 3:56:19 (Cleveland 2012)

First of all, everyone loves Captain America.

Nine years ago, in New York, I wrote PENGO on my shirt. It was a great thrill hearing all the spectators cheering me on as "Pengo!" I mean, I could have written David, but then I wouldn't be sure they were talking to me. Lot of Davids in that race.

Today, I wore the Captain America shirt. And everyone loves Captain America. And that was entirely awesome.

Everything went very well, beginning last night when I finally (thanks to my sister-in-law Julie, who has been totally awesome and supportive through all of this) got on the phone with their friend Kelly, who has run the TCM some fifteen times.

"Hey, David," he said, when I got him on the phone, "Why are we doing this?"

"Oh, uh," I said, "I want to ask you about the course."

"No," he said, "I mean ..."

"Oh!" I laughed, "Yeah, no idea."

He told me about the route, many things I already knew from driving it. But he also said he was going to be using thin gloves and keep them on during the race. I'd gotten some beat-up winter gloves, which I assumed I would be dumping at the start. Ditto, the sweats.

But he encouraged gloves to use or not use while running, and I remembered how I lose feeling in my fingers on long runs. Denny was glad to take me to Target last night to get some ($3 for two pair in the dollar section) and also large trash bags so I could wear one after packing my sweats. I had planned to just throw them away, but if I timed it right I could pack them in my bag for UPS to take to the finish, and just wear a bag to hold heat in until the start. I could change into them at the finish.

After two races, I think I know how to time my intake-output cycle. I had the biggest pre-race breakfast yet: two fried eggs, toasted ciabatta, and a banana I pockets for just before the race. Many thanks to Denny for making breakfast and taking me to the light rail stop to catch the train for the starting line.

I arrived an hour before the gun, plenty of time to get oriented, have water, use the facilities, adjust my socks, and generally not stress. It was cold, but not too cold. Forty-five degrees at the start, it would be fifty at the finish.

My one error was entering the corral a bit too late. They are called corrals for a reason, and trying to make your way up to the front is very challenging once it is full. I was stuck behind the well behind the 4:00 team, I was supposed to be up with the 3:45 team. Catching up can be very hard, you're all moving fast in the same direction.

Making my way up to them, I could have missed downtown Minneapolis, in general, at least for the first twenty miles, I did a decent job of taking in the Most Beautiful Urban Marathon in America®.

By the way, it really, really is.

I caught up with the 3:45 team, and passed them. I wanted them behind me. From childhood, I have been very bad at catching up. It brings out a failure anxiety, an ancient reminder that I am never the best player, ever. Always the slowest, the least coordinated.

However, I am apparently very good at running away from things.

The first five miles were amazing, deliriously so. Once I had headed out in front of my goal ... I slowed down. I relaxed into my running. I was like, "Really? This pace? I can make it just running like ... this?" Delusions of grandeur overwhelmed me. Maybe I could do three and a half!

Meanwhile, people kept yelling for Captain America! I passed this one guy who told me, "Oh, it's you! I was wondering why everyone was calling me Captain America, I thought I was just doing really great."

Denny and Julie and my seven year-old niece caught up with me in three locations, Julie took this action photo.

The fact is, the entire thing went by very well. I had an electrolyte drink and a water drink at every stop (except the one at Mile 25.) I had two GU gels with me, which I had at miles five and ten, and they handed out Cliff Shots at mile 17.

Just an endorsement, GU gels taste good. Cliff Shots do not.

I took on banana, an orange slice - but no Twizzlers. Those get stuck in my throat. Basically, I was extremely well-fed and hydrated, when I finished I had not felt and would not feel any cramping or nausea or any of the feels I had during my first marathon. I felt like I needed to pee through pretty much the entire race, but not urgently and so when I thought about it, I gave myself the same response I give the boy, "As soon as we get home, son."

Speaking of waste, however, I would like to mention what I have noticed as the increasing number of spectators signs relating to shitting or pissing yourself. Ha ha, now knock it off.

The signs were by and large very supportive and clever they always are. And some surprisingly topical:

If Trump Can Make It To The Primaries, You Can Run 26.2 Miles

- and -

If Mark Watney Can Grow Potatoes On Mars, You Can Run 26.2 Miles

The most difficult aspects of the race occurred around mile ten, I think, when it felt like both socks slipped, and suddenly I had seams biting painfully into callouses on both feet. The thought of blistering my feet open for the next sixteen plus miles was distressing, but all I managed to convince myself the pain would eventually go away, and it did. The flesh of my feet doesn't actually appear too damaged, actually.

I wish I could say the same for my toenails. For some reason training alone has been very hard on those and I believe I may actually lose a half dozen. Seriously. They're are all chalky and bruised. Weird.

One other thing, and this may have had something to do with my gloves (which I chose to wear for the entire race) or my awesome Captain America shirt, I don't know ... but my arms hurt more than they ever have. I mean, they started hurting halfway through the race, I have never felt so weak in my arms before.

The dreaded Mile 21, however, was not a problem for me at all. Thank you, Little Italy for all of those training runs, the miles up to Summit was no big deal at all. My brother's family had planned to catch me one more time, at Fairview and Summit, where we had watched the marathon four years ago. But I was too fast for them and they could not bicycle their way there in time.

However, by Mile 23 things had gone the way of all marathons and I was ready to be done. Just tired, stiff, looking forward to the state capitol building and the finish line.

Family at the finish line.

But what a sight it was. There are a few dips in the road but mostly downhill the last couple miles, where I could see the finish line dead ahead for the last point-two miles, and ran flat out towards the end.

I hadn't beaten my personal best - I had crushed it, shaving fourteen minutes from what I thought I was best capable of.

Maybe Amy is right. Maybe I can make 3:30. And where might that happen?

(Many thanks to the organizers and volunteers of the Twin Cities Marathon, which is an extremely fun and pleasant event all the way around. Extremely well-organized and truly the most beautiful urban marathon in America.)

You gotta try a little harder.

This week. Not a bad week, certainly not. But it has been taxing on the mental front. It would have been a long week regardless, as we have begun rehearsals for the residency program. But I also needed to complete the first draft of the outreach touring script by Tuesday, which I did. 

But this script, thinking of this script, has kept me from thinking of much else all summer. I certainly haven't been writing anything else, because any time I thought to, I would immediately feel regret and decide I really should be writing the tour script (which I was not really doing.)

This left a good three days to bear down and put the finishing touches on a grant application that was due Friday night at midnight.

So here we are. Those deadlines have passed, I accomplished my goals, and I am still here. And I do feel much, much more relaxed. Thank you.

I get to work with these people.

Distance: 10 miles
Duration: 1:21:55
Avg Pace: 8:11
Route: Uptown Loop

However, the running thing. Am I still training for a marathon? The other big new thing is that the kids started school on Monday, and that has kind of thrown me off a little bit. I have been running evenings. Friday was legitimately a day off, but not yesterday, which I chose to skip altogether.

Because I was at work from 9 in the morning until 9 at night. Because that.

Temperature: 84
Climate: bright, hot, sweaty
Weight: 157 lbs.
Intake: granola, yogurt & banana
Hydration: yes
Water Stop: no
Stretches: yoga (15 min.)

Hot, late morning run. Still in it. Lots of end of summer action, like a great all-year Shaw High School reunion going on in Forest Hills Park. Heading through Lakeview Cemetery I must report that yes, they now do have signage clearly stating you may not ride your bike through that park. Oh, well.

I have tried to reduce the amount of steep or continual climbing on my long runs, and so I have not been heading down to MLK as much as I have in training periods past. That just means I have been more enjoying my own neighborhood, Forest Hills, the side streets of Cleveland Heights, and so on.

I did come back up Little Italy, and did very well though it was exhausting. I headed up Lee towards Cain Park to take a water break - and then I remembered that hill and decided against it. So no water break. I must be sure to drink even more now than I already have.

Week Twelve Total: 26 miles
Training To Date: 381 miles

DID YOU KNOW ..? A ball cap with the brim turned to the front does an excellent job of keeping the sun out of your eyes.

What's That Lyric?
Comeback Kid - Sleigh Bells

James Murphy validates my entire Generation-X life choice. James Murphy is my personal Messiah.

I can't help it if I want to run back to you.

Old Marshall Crenshaw is old.

Running every day, staying on top of laundry has become a thing. When we returned from vacation it seemed like our hamper was an bottomless bread bowl of dirty things to be washed, dried, folded and put away. Now there's just my things, soggy, limp, running things. After about an hour, they smell, so it is vitally important to keep them circulating.

Tiny wash loads.

This morning I pulled out my red shorts, which I do not regularly wear. Red shorts, black shirt, red runner's helmet (bandana). The wife commended me for my color-coordination. It is a shame I do not have red running socks.

I would wash these items by hand, but I always fail to get the stink out.

Distance: 6 miles
Duration: 48:09
Avg Pace: 8:01
Route: Cain Park Loop

Seventy-three degrees at dawn. Summer's not over yet.

Thank you, Marshall Crenshaw playlist. Joe Jackson, Elvis Costello, Alex Chilton, The Smithereens, The Squeeze ... all those songs that make me feel so horribly, horrible aged.

Temperature: 73°
Climate: overcast and muggy
Weight: 158 lbs.
Intake: yogurt & granola
Hydration: yes
Water Stop: no*
Stretches: no
Upper Body: 90 reps

* The water fountain at the tennis courts in Cain Park is missing. It was off its base and leaking last time, perhaps it is being repaired, but I don't expect to see it again before Spring.

Know what? Stretching, not stretching, No difference.

What's That Lyric?
Run Back To You - Marshall Crenshaw 

You will pay tomorrow.

Pavlok. Because you aren't miserable enough.

Always hated stretching. As far back as elementary school I remember the gym teacher leading us through stretches and the pain made me feel sick to my stomach, and unnatural pain and I didn't understand how it was associated with the exercise I was trying to do, but there it was.

There was a period when I was in college, when the emphasis on the body was so great that I was actually what you might call limber. I could actually keep my legs straight, reach over and toes my toes. Yes, those were good times. I suppose if I worked on it every day, as I had then, I could once again have such loose muscles and tendons.

But no, screw that, I hate stretching. I cannot see how warming up before a run is any more beneficial than warming up by running. What I really need to do is to make myself stretch after running.

Today I feel all right, considering yesterday's miles. There are complaints all down my right leg. And yes, I have stretched, and it just draws undue attention to the fact that my right leg hurts.

Distance: 3 miles
Duration: 25:43
Avg Pace: 8:33
Route: Boulevard Loop

Hydration. Yesterday I had a bottle with me, kept it full whenever possible. Came home, drank a large glass, then another. When the urge hit me, I had another, and another. And I felt fine.

Strong memories of my first twenty mile run, from the Heights to Lakewood. I felt hungry. I wasn't hungry, I don't need much food. I was dehydrated, and that's it.

Temperature: 72
Climate: bright and humid
Weight: 158 lbs.
Intake: none
Hydration: yes
Stretches: yes, okay?

Yes. There is a device called the Pavlok that will shock you if you skip your workout. I have logged 136 workouts already in 2015, which is more than I ever have during any single year. The fear of obesity and diabetes has been a much more effective motivational device.

What's That Lyric?
Ship of Fools - World Party

Flood's Cove-Waldoboro 16 Mile Loop

Smiley face on abandoned schoolhouse.

Created a sixteen mile course, out Route 220 into Waldoboro, cut across Finntown Road, then back into Friendship on Route 97. Ideally the traffic will be light early on a Sunday morning and I will keep sharp.

It has been some time since I have felt this apprehensive, this afraid of a run. When I turn off Rt. 220 I will be stepping into the unknown, trusting I will find my way to the road back. I will have my phone, the route is mapped. And yet.

Distance: 16 miles
Duration: 2:17:07
Avg Pace: 8:34
Route: Flood's Cove-Waldoboro 16 Mile Loop

Rose at five, took my time in departing, in general silence. Ate, drank coffee and water, read, did some healthy stretches. Heading out felt a little desperate, in spite of stretching exercises I felt stiffer than I have so far this week, but then I have been running every day with only a driving day as a day off, and besides I only got six hours of fitful sleep.

Had an unhappy dream. An old friend, one whom I have not seen in a while, he was lamenting his failures. I walked them from my office to the bottom level of the parking garage to their car and he was regretful that he had not accomplished anything since that one hit single he'd had almost twenty years ago.

The run became easier as I went, and my mapping program was extremely helpful. The first five miles things were going extremely well -- only eight cars passed that entire length -- until I turned off 220 onto Finntown Road where I was set upon by horseflies for four entire miles.

Exactly like this.

It was maddening, I was being buzzed and bitten constantly, swatting and cursing. It was like Adrien Brody in that scene from King Kong. If there is anything positive to be gleaned from the experience it is that my pace increased considerably.

The map kept me from making at least one wrong turn, and reassured me the entire journey that I was headed in the right direction.

Turning onto Rt. 97 was a considerable relief, as it appeared I was leaving the swarm behind. Later, my father (who had suggested the route) remembered to me that Finntown Road was formerly site of the county garbage dump, which may have been helpful information.

I began counting down from eleven miles (five miles? that's easy!) but the road back into Friendship included many more inclines and valleys. I first felt hungry and exhausted at mile twelve (three miles! come on, you run that every day!) but just kept chugging along, keeping a steady eight-and-a-half minute pace the entire time.

Amazingly, the tracking program said I completed sixteen perfect miles right at the point at which I had started. I have since shaved and showered, and written this blog post. The rest of the day is a glorious bonus.

Week Seven Total: 40 miles
Training To Date: 210 miles

One other thing. The sound of a rooster crowing is not much different than the sound of a rooster being murdered.

Temperature: 63° - 68°
Climate: coolish
Intake: granola, banana, yogurt & dried cranberries
Hydration: yes
Water Stop: water bottle
Stretches: yes, actually.

... or run away from with flailing arms.

Mornings are more challenging when my run is in the evening. Maybe this is a duh moment, but it is worth noting. Waking up with muscles and joints feeling stiff, perhaps hobbling down stairs. Not my favorite way to begin the day.

Thinking of running slower. When, as yesterday, my goal is a swift three miles, I can push it out pretty fast. Longer runs should be more leisurely ... except they are already long and there's thing to do, man. Gotta get home.

Take it easy. This is training. And it's okay.

Distance: 6 miles
Avg Pace: 7:40
Route: Cain Park Loop

When it feels good, it is hard not to run fast. This morning the wife expressed concern for me, that may injure myself if I am not careful, that I might push too far. This morning's physical complaints might support that argument, and I do not wish to inflict any permanent damage.

But I am careful, I do stretch. I have been cross-training. I eat and drink well. But I promise to be careful.

The difference between my time in New York (4:15) and Cleveland (just below 4:00) was forty-five seconds per mile. I need to break a nine-minute mile to break a four hour marathon. When the time comes, I cannot be running eight minutes miles back-to-back. I won't sustain that. I will learn, through my long runs, how to go as an easier pace.

Temperature: 72°
Climate: sweaty!
Weight: 157 lbs. (-3.0)
Intake: banana
Hydration: yes
Water break: yes
Stretches: yes
Upper Body: 80 reps

Started feeling ill between the third and fourth mile, and believed that I was hungry. But there was a water break in the park. I drank deep, and the discomfort subsided. Not hungry, thirsty! These things are important.

What's That Lyric?
Eject - Pluto Jonze

This is the longest night.

Peace, Love and Little Doughnuts

Yesterday I weighed 155 pounds. This morning, 158 lbs. The past forty-eight hours have been tension-filled and active, and yet full of play, good conversation, interesting events, and far, far too many doughnuts.

We closed the theater camp, once more creating a private improv club for the teenagers, one for which they were invited to bring treats. These included two dozen items from Jack Frost which are hands down the best in the city. I was good and ate one.

Though in the afternoon, as were packing up the camp and shipping out there were several left over so I had a second. And as it took some time to pack up I had several odd pieces which had been broken off by others.

With new colleagues at Sokolowski's Inn

Last night, as part of this weekend's Theater Communications Group 2015 National Conference, I had the honor of hosting a Dine Around events for visiting artists at Sokolowski's in Tremont.

Though work and family business kept me away from most of the conference, I was happy to represent and have this opportunity to meet some half-dozen charming folks representing three theaters in the D.C./Virginia region.

And of course, pierogis.

This morning Great Lakes Theater held a light breakfast at the Hanna Theatre ... a light breakfast of doughnuts, that is. This time from Peace, Love and Little Doughnuts and Doughnut Lab. 

I had a doughnut, I had one more doughnut.

Distance: 4 miles + ???
Route: North Chagrin Reservation

Driving home from the after party last night, not yet midnight, I was already tired. Not because it had already been a very long day, but that kind of tired you get when you know you are tired, and you are aware that you have to wake early and that there is still so much to do. I had had two beers over the course of the entire evening, just two, but I was exhausted.

And I thought of the running I needed to do today (4 miles) and on Sunday (8 miles) and I thought, how the hell am I going to do that? My wife was leaving town with our daughter, I would be on my own with the boy, and I was not happy about leaving him to watch Minecraft videos for an hour and a half.

I had to take him to his band practice, which is way out east and my wife suggested I take a run while I was out there. The North Chagrin Reservation is lovely, and I thought sure, why not? Even if I don't know the paths, I have my phone, my mapping programs, it will be fine.

It was far from fine. I took a trail, which became a road, and then a street. I should have turned back, but I looked at the map program and I thought I knew which way to turn. But after four miles, I noticed that I was far from where I had started with little clue as how to get back.

That was then I tried a path, a hiking path, to cut through the woods. And then I got lost. I had a live map, I could even hear traffic, but I could not see where the trail led, and I walked, and then I ran, and then I panicked, and I was in those woods, running trying to get out for fifteen minutes.

Then I followed a road for another fifteen minutes, which was mostly uphill. This was after running four miles, and whatever else I had done in the meantime and I was very thirsty and very tired and very, very unhappy.

Temperature: 81°
Climate: humid and overcast
Weight:158 lbs.
Hydration: poor
Stretches: no

I told myself I was not going to bother running eight miles tomorrow, why should I? It's several hours later now, and I am thinking of it as a challenge. Besides, It's Father's Day which in America means I can do whatever the fuck I like.

What's That Lyric?
I Feel Better - Hot Chip 

Don't give up and don't give in.

Took a shortcut behind the elementary school in hopes to cut the route to exactly three miles. Came close. However, MapMyRun tells me there is a water break in Cumberland Park, so I will continue revising.

Distance: 3 miles
Avg Pace: 7.37
Route: Boulevard Loop

High humidity. Six AM run. May need to rise earlier to get even a little relief. There's this issue of X-Men where the team is trapped by Magneto in his secret lair deep beneath Antarctica. Storm raises the humidity in the space which wreaks havoc on the systems or something and everyone is sweating profusely.

John Byrne's image of X-Men sweating is what always pops into my mind on mornings like this.

Temperature: 72°
Climate: overcast and humid
Weight:158.5 lbs. (-1.5)
Intake: banana
Hydration: yes
Stretches:yes

What's That Lyric?
Rage Hard - Frankie Goes to Hollywood 

I tried to run but only got the blues.

Teen Improv Club

The rains are a delight and a curse. The tomatoes I planted last week have taken and are growing very well, but Timon was forced to move indoors under a threatening sky. The windows and doors are open, cool breezes and the sound of rain making for a fine and long rest, my first truly decent night of sleep in a number of weeks. The basement however is extremely damp and unpleasant and we may need to activate the air conditioning just to dry everything out.

New dedication to my mandate. Last night I read before sleep, this morning I read upon rising, and for the first time in a week I wrote. That must happen daily. Not so much creative imaginings, but a reflection upon the week just past, one which surprised me with its success.

When I was a teenager, I longed to be admired, but that is not in and of itself a goal one can accomplish. Hard-earned humility (yes, I have some of that) taught me to focus on the task at hand, and that positive emotion can only be a happy by-product of hard work. Even then the good feelings are fleeting, and so I cannot give them much attention. Sometimes I get it right. I do not bask in it.

This week was the rare exception when the hard work was successful and I could feel it going right as it was happening. This was as much due to our planning, my work partner's and mine, as the good spirit and positive attitude of the students we were working with. They were happy, genuinely happy, and said so, and so were we.

And like that, it was over. In two days we begin again, another five week process and experience has taught that that part is more challenging than the first, and so we must prepare, several hours of this weekend spent in preparation. No time to bask.

Temperature: 66°
Distance: 4.1 miles
Avg Pace: 7.26
Climate: cooler, but damp and muggy

The kind of weather that sucks the sweat right out of you. Fortunately, not so warm today, after the rains. It is supposed to continue between not and next Saturday. (Alas, poor Timon.)

Have I entered the training period for a marathon so prepared before? I have not. Must remember the basics, to drink (I did, as Stephani recommended, 32 ounces for beginning and a water break along the way) and eat.

Half a banana does not count as eating. Work on that.

Weight: 157.5 lbs.
From Goal: -2.5

What's That Lyric?
Grab The Next Train - Marshall Crenshaw

Don't it make you feel alive.

Reading "King Lear" at Beachwood Library last night.

One week of camp can go awful fast ... even when you are staying up late to watch basketball. It has been a good week, even if it affords little time to run. Two days off and already my thigh is complaining. We have been eating well, I have been doing upper body work, but my legs feels little thin.

The heat has settled in, every day it is supposed to storm. Summer is here and I hope we do not lose many performances of Timon. Not too much we can do about that.

Temperature: 73°
Distance: 3.38 miles
Avg Pace: 7.52
Climate: hot and humid, but overcast

Two glasses of water, sir, before you go out. Three mile run and I was parched. Training starts Monday, this is how we must go for the duration. Any run with an average below eight is fast enough, when I push it out in July and August this will become very painful without more water or more water stops.

I fell asleep while running. Not literally asleep, as in closed my eyes and dozed, but for a moment I imagined I was actually wearing the chukka boots. A hallucination. Haven't had one of those in years. That is what I am talking about -- rest, hydration, sustenance.

There are almost a half dozen gel packs in my drawer from the race three years ago. Are they still good?

Weight: 157 lbs.
From Goal: -3.0

What's On Daddy's iPhone?
Get Innocuous! - LCD Soundsystem

WCPN "Sound of Applause" Interview: THE LIFE OF TIMON OF ATHENS

The wind in my heart.

Early morning run, first dropping off the car for some EPA-related work, then running home. Our mechanic is very conveniently located.

Temperature: 55°
Distance: 2.77 miles
Avg Pace: 8.28
Climate: cool but humid

Early morning run, right out of bed. A little stiff, took it easy. Hamstring still an issue. My right toe is bending (again) so I am using new spacers, which helps. This is also an explanation for why that foot was falling asleep last week.

As I begin to run first thing, I must remember to take time. Time to warm up, to drink several glasses of water. To be awake, alive. But not necessarily alert.

Weight: 158.5 lbs.
From Goal: -1.5
Monday Alcohol Units: -0-

What to eat, what not to eat? Yesterday I had a proper breakfast, lunch and dinner. But I came home from rehearsal and I was hungry. Not just, oh I want a bedtime snack, but like I was missing something. I made a nighttime breakfast - Grape Nuts, yogurt, banana, dried fruit. Not the same as a bag of Doritos. 

What's on Daddy's iPhone?
Listening Wind - Talking Heads