Just be strong.

Distance: 12 miles
Route: Neighborhood loop (2x)

Temperature: 32º to 36º
Climate: cool & dry
Weight: 166 lbs.*
Breakfast: pancakes w/syrup, applesauce & yogurt
Snack: banana, coffee, fruit leather
Hydration? yes
Stretches? no

1. 165 bpm is truly daddy's sweet spot.

2. Carbs and sugars 90 minutes before a run do not make for good energy. Yawning pains by mile three.

3. NEW SIDEWALKS ON TAYLOR! Heights, I LOVE you!

4. End of first lap, stopped at home for snack and water. Changed out of warm-weather hat and put on shorts.

Podrunner:
Breezy (165 bpm)
Top Five (Staircase Mix) (160 - 180 bpm)

*That's what the scale says. I do not believe my mustache weighed that much.

This won't stop until I say so.

"I want to run every day, every other day, get back into a rhythm, a need. And to have legs and lungs that can take it. I need to work up to this, lately if I try three or four mile runs, it wrecks me for the rest of the day. That's not how it's supposed to feel."
- Jan. 1, 2012

Ladies and gentlemen ... 45 Playlists For 45 Years.

2012 Playlist
We Found Love - Rihanna ft. Calvin Harris
Moves Like Jagger - Maroon 5 ft. Christina Aguilera
Stay Gold - The Big Pink
Midnight City - M83
Somebody That I Used To Know - Gotye
Blackout - Breathe Carolina
Wait So Long (Manic Focus Remix) - Trampled By Turtles

We found gloves in a homeless place.

(Thx, CDX.)

Distance: 3 miles
Route: Neighborhood loop

DID YOU KNOW ... I have a drawer just for running clothes?

Temperature: 37º
Climate: cold, windy.
Weight: 169 lbs.
Breakfast: banana, mango, kiwi w/grape nuts & yogurt
Hydration? yes
Stretches? yes

We conclude where we began, with snow. March 9 ... well, that is the earliest I will ever complete a string of annual playlist runs, making it into the weather (such as it has been) every day or every other day. And those lists ... there's another one with every passing year.

So what. Big deal. Moving on.

I know I'm running, baby. But I need you now.

As the tour winds down, rehearsals for The Velocity of Autumn ramp up. No more mustache wax nor silly accents. But I do have to begin each performance by clumsily falling through a window. Already my right knee hurts. Today I am wearing a brace for my run. And rehearsal.

Distance: 5 miles
Route: Neighborhood loop

Temperature: 54º
Climate: cool, clear & windy
Weight: 166 lbs.
Breakfast: cold cereal w/milk, grapefruit
Hydration? yes
Stretches? no

2011 Playlist
You Make Me Feel - Cobra Starship ft. Sabi
Make Some Noise - The Beastie Boys
Ritual Union - Little Dragon
Need You Now - Cut Copy
Last Friday Night (T.G.I.F.) - Katy Perry
Calling All The Monsters - China Anne McLain
Life's A Happy Song - The Muppets
Na Na Nothing - Mike Doughty
Breakthrough - Lemonade Mouth
Brazil - Eric Bobo & Latin Bitman
This City - Patrick Stump ft. Lupe Fiasco

Since we got Netflix last month, the kids have been tearing through Good Luck, Charlie. Tell me I am not the only one who thinks Bridgit Mendler looks like she's forty.

Let's run away and don't ever look back.

The 5-Mile Neighborhood Loop
Distance: 5 miles
Route: Neighborhood loop

Daily runs get longer. Must build endurance, can't do it by either trying to rush through my run, to get it over with, nor can I simply plod along with my head down, taking smaller steps. I need to keep my head up, and use longer strides.

Once I have completed the 45 Playlists I need to find music to listen to which will inspire me. I have been logging bpms in my iTunes for years now, and have 5 bpm interval lists which I will try experimenting with. Unfortunately, it's a lot of the same stuff I always hear.

There are a couple of old favorite, 45-60 minute workout podcasts I'd like to listen to, and there's always P0DRUNNER. Suggestions, as always, are welcome.

Temperature: 48º
Climate: cool, breezy & bright
Weight: 167.5 lbs.
Snack: banana
Hydration? yes
Stretches? no

Now ... having said all that, about running five miles ... we had a tour date this afternoon, right here in the Heights at the temporary home of the Cleveland Sight Center. As we were loading out I had my eye on my watch. Time was getting short if I were to run five miles before I needed to pick my kids up from their extra-curricular activities. By the time I got home I had forty minutes to spare.

I ran my ass off.

2010 Playlist
Tightrope - Janelle Monáe ft. Big Boi
We Speak No Americano - Yolanda Be Cool & DCUP
Down For the Count - Girl Talk
Gonna Get This - Hannah Montana ft. lyaz
OMG [Almighty Mix] - Usher ft. will.i.am
Teenage Dream - Katy Perry
Waka Waka (This Time For Africa) - Shakira ft. Freshlyground
Velvet - Queue Up
Dynamite (Mixin Marc Remix) - Taio Cruz

I put on my shoes and I'm ready.

New shoes! New shoes! $40 Asics at Marshall's. Thank you. Yesterday the girl and I trained for her half-mile run during CLV Marathon weekend. Quarter mile out, quarter mile back. We keep this up we'll soon be able to make it around the block.

Damn. Really should have quit marching band and tried out for cross country. My life would be totally different.

Week 7 Total: 30 miles
Training to Date: 165 miles

Distance: 3 miles
Route: Neighborhood loop

Stiff drink + post-midnight bedtime = headache. Still, can't watch Mad Men without gin.

Temperature: 34º
Climate: patchy wet snow
Weight: 170.5 lbs.
Breakfast: toasted bagel w/cream cheese
Hydration? yes
Stretches? yes

Allow me to explain the weight bump. Yesterday morning, I ran fifteen miles. Yesterday afternoon, I ate an entire pizza. And what did you do yesterday? Now, let us talk about chafing.

2009 Playlist
Something Good 09 - Utah Saints
The Fear - Lily Allen
Sea of Heartbreak - Rosanne Cash ft/ Bruce Springsteen
Ready for the Weekend - Calvin Harris
Quicksand - La Roux
This Must Be The Place - Miles Fisher
When Love Takes Over - David Guetta ft. Kelly Rowland
I Like You So Much Better When You're Naked (169 bpm) - Ida Maria

Cooldown:
I Gotta Feeling (FMIF Remix) - Black Eyed Peas


It's all true.

What happened?

Diana asked what might be on my 2012 Playlist ... so let me ask you, what running songs should I include on my playlist for the year-so-far next Thursday?

Distance: 15.25 miles
Route: Heights Fifteen
Duration: 2 hr. 15 min.

Very busy, this boy, on the workfront. Touring, deadlines, creative writing (or editing) with a promise, and always, homecare. Recently I have been waking at roughly 3 AM to be just barely awake. The wife notices I fidget, but then so do I. It's not alcohol, because I have not been drinking any. It's just whatever is rolling around my head.

1. Breakfast on Richmond with Peter Gabriel

2. Gust of wind on Green Rd. knocked one of my feet against the other in an intersection, almost wiped out.

3. Pre-occupied by world affairs on Belvoir, almost hit by a speeding car.

4. Charging into wind on Cedar only made me smile, knowing it would be to my back on Euclid and Monticello.

5. Stopped to seriously tighten my laces. Goodness, my shoes were loose, no wonder I have foot problems.

6. Original plan was to run through Lakeview Cemetery, but I arrived about five minutes before the opened the gate. I know this because the Euclid Avenue entrance was open by the time I passed there.

A. THINGS THAT TROUBLE ME ON LONG RUNS:
Wind, runny nose, cold hands.

B. THINGS THAT DO NOT TROUBLE ME ON LONG RUNS:
Energy, strength, hydration, because I take care of these things.

Temperature: 39º
Climate: cool, dry w/gusts of wind
Weight: 165.5 lbs.
Snack: banana, cereal bar & fruit leather
Hydration? yes
Stretches? no

The last several days I have eaten a lot of cookies.

2008 Playlist
Just Dance - Lady Gaga
Single Ladies (Put a Ring On It) - Beyoncé
A Thing For Me - Metronomy
Poker Face - Lady Gaga
Thnks Fr Th Mmrs - Fall Out Boy
A-Punk - Vampire Weekend
Check Yes Juliet (167 bpm) - We the Kings
Three-Way - The Magnetic Fields
Down to Earth - Peter Gabriel
1973 - James Blunt
Jai Ho - A.R. Rahman
American Boy - Estelle ft. Kanye West
Certified - Calvin Harris
Paradise - Ana Serrano van der Laan
Black & Gold - Sam Sparro
Mercy - Duffy
Here's the Thing - Girl Talk
Breakeven - The Script
4 Minutes - Madonna ft. Justin Timberlake & Timbaland
15 Step - Radiohead
Lights & Music - Cut Copy
Set It Off - Girl Talk
Walking On a Dream [Kaskade Remix] - Empire of the Sun
Campus (163 bpm) - Vampire Weekend
Hold On - Holy Ghost!
Go All The Way (Into the Twilight) - Perry Farrell
Blind - Hercules and Love Affair
Who Knew - Pink
Great DJ - The Ting Tings
Let Me See You - Girl Talk
Halo - Beyoncé
So What - Pink
Cape Cod Kwassa Kwassa - Vampire Weekend
No Pause - Girl Talk
Le Disko - Shiny Toy Guns

Thanks for the push up Forest Hill, B. That was well-timed.

I know I should forget, but I can't.

Stay classy, Breitbart. In Hell.
Andrew Breitbart, dead at 43. I can now say I have lived long enough to see Andrew Breitbart dead. And that is the last I will say about that.

Distance: 4 miles
Route: Neighborhood loop

The girl and I have a standing date to head to Marshall's to get new running shoes. We need to train for the marathon. She's running the half-mile on Saturday, May 19!

First day of March. We have not seen anything like "winter" and it is now time for spring. Our thoughts turn now to animals and children, sports and adventure. The great turn of the wheel. Peaceful sunshine and deep reflection. We will greet the first day of spring with family celebrations ... and rehearsals for another show. So it goes. So it goes.

Temperature: 39º
Climate: cool & dry
Weight: 167.5 lbs.
Breakfast: whole wheat pear & cheese griddlecakes w/applesauce & yogurt
Hydration? yes
Stretches? yes

The mustache has finally gone entirely out of control. I cannot maintain this haggard face-atrocity. This time next week I will be in the bathroom at Firestone High School with a pair of clippers and a can of Barbasol. Oh yes, I will.

2007 Playlist
Breakin' Dishes - Rihanna
Tears From a Gun - The Black Ghosts
Stronger - Kanye West
Foundations (169 bpm) - Kate Nash
Split Needles (170 bpm) - The Shins
Big Girl (You Are Beautiful) - MIKA
All Good Things (Spanish Version) -Nelly Furtado
Make It Easy (John Tejada Remix) - Lusine

Cooldown:
Get Around To It - Tracey Thorn

The 45 Playlists conclude next week!