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.