I can handle my shit.

My goal this year has been consistency. That, whatever else is happening, that I run every other day. Also, that I not run two days in a row. Take that break, even when I am desirous to move. Run, rest, repeat.

So far this year I have run as many times as I did in the entirety of 2017, which was a year that involved a lot of travel, and a lot of distraction. A wedding, a graduation, a fatal illness. Ninety-nine runs in 2025, as of today.

Many year I run between, let's say, one hundred and one hundred and ten times. Two years ago, in 2023, I ran almost two hundred times, which isn't normal at all. No idea why I did that.

At this rate, I hope to have run between 160 and 170 times by New Year's. That's a lot. But I think I can do that.

Distance: 2.34 miles
Duration: 27:09
Pace: 11:35

So, anyway. Had to take an extra day. These days are hot, and I am listening to my body. That's good, too. Take that break.

Also, we spent a day (and two nights) this past weekend at Cedar Point. Okay, so now summer is over. Just kidding, it's not. We have two baseball games to attend just this week. It's crazy.

My spouse encouraged me to ride more ride than I would have desired to, but I am all right. I have a real discomfort with heights, but there were some special moments. Daddy wanted to see all the young college students doing their dancing and their singing before they all return to college. Is that creepy? Of course it is. Totes creep.

Route: Forest Hill Run
Temperature: 75°
Climate: overcast & humid
Mood: all right

Eesh. Shooting pains in my left calf. Right heel still still. I'm a mess. A hot mess.

Stretches: yes
Water: yes
Weight: 162 lbs. (+2.0)

Portion control, yo.

Planks: yes
Pushups: yes

Running Summer Playlist

Walking On Sunshine - Katrina & the Waves ft. Carstn & Agent Zed

Ways to Go - Grouplove 

Coming Back to Me - Kasabian

Happy Customers - Two Door Cinema Club

American Pie (L'Tric Remix) - Don McLean

I Can Do It With a Broken Heart - Taylor Swift

Saving Up - Dom Dolla

Espresso (Mark Ronson x FNZ Working Later Remix) - Sabrina Carpenter

Nobody Else - The S.L.P.

I don't know. I think these playlists kinda suck.

Have you got enough gas?

Theater Camp is closed. I have been exposed to Covid. Also, there was an awful lot of movie theater popcorn available there. I don't know which is worse.

Day off from work, a reward for all of the work. Yesterday I sat down during the performance and realized that apart from that five minutes I spent eating two slices of pizza, I had been standing for the previous seven hours. Then I had to stand up two minutes later and didn't sit down again until I got into the van two hours after that.

Distance: 4 miles
Duration: 39:15
Pace: 9:48

Been listening to the Sweeping Up at Grebe's mix, from summer 1983. Have you ever had a Summer of 1983? Anyway Covid-Watch Day Two. Wish me luck.

Route: Forest Hill Loop
Temperature: 82°
Climate: sunny & hot
Mood: relieved
Stretches: yes
Water: yes

Sweeping Up at Grebe's Playlist

Little Red Corvette (Special Dance Mix) - Prince  the Revolution

King of Pain - The Police

Cool Places - Sparks ft. Jane Wiedlin

Don't Change - INXS

Pale Shelter (Long Version) - Tears for Fears

Lawyers In Love - Jackson Browne

Promised You a Miracle (US REMIX) - Simple Minds

Just Got Lucky - Jo Boxers

Hey. Are these "jo boxers"?

Upper body: 30 reps

Core Strength: TBA

Nice run. Beautiful, really. Hot, yes. Just as long as it should be, could have gassed out soon after. Slight pain in my left knee. There are always pains after, I try to mind the ones that happen during the run. Bandage that. Will wear shorts today. That school was so freaking air conditioned, I'm surprised I don't have a cold.

Yes, I know that's not how you get a cold.

Baseline: 185 lbs.

Weight: 174 lbs. (-1.0)

Goal: 170 lbs.

Popcorn does a body good.

Breakfast: coffee w/cream
Lunch: fried chicken pieces, eggplant dip w/pita, fizzy water

Dinner: big iced coffee, popcorn

Evening: beer

Solstice Burning: whiskey, smores (2)

Just take me with you.

The heat settles in, makes it difficult to sleep. Windows open, fans on. She tells me the temperature on the boat should be in the sixties, we are preparing for that. Tomorrow we will  be in New York, and the weather will be much the same as it is here, hot! 

Distance: 1 miles
Duration: 8:32

Whose idea was it to take the big boat? I think it was ours but she's done all the planning. She likes to do the planning (no, really) just like my mom. I have learned to pack more than I need. I want to look good for her.

1984 Playlist  

Take Me With U - Prince & The Revolution
Talking in Your Sleep - New Romantics

Tenderness - General Public

Two more runs before the end of the year playlists for 2024. Huh. Getting them all in before June. Not a record, but nothing to be ashamed of.

Route: Neighborhood Loop
Temperature: 71°
Climate: sunny & nice
Mood: good
Stretches: yes
Water: yes

Little stiff today. Drank so much water last night. Those thoughts aren't related.

Upper body: 

Core Strength: 

I tried running every day in March and crashed. I have now run as many times as I did in March, and I feel good. Weather makes a big difference. And a full night's sleep.

Baseline: 185 lbs.
Weight: 176 lbs. (-2.0)

Goal: 175 lbs.

Breakfast: coffee w/cream, cannoli (1)

Lunch: sushi & salad

Happy House: Arnold Palmer, turtle (1)

Dinner: spaghetti w/meat sauce, roasted vegetables, beer

Don't bury me because I'm not dead yet.

What if I took a run today?

Distance: 3.1 miles
Duration: 31:29
Pace: 10:10

Whoa. Hot and weary. Even walked a few yards. Man, I do not like that.

1977 Playlist

I Wouldn't Want to Be Like You - Alan Parsons Project
Love → Building On Fire - Talking Heads
Mystery Dance - Elvis Costello & the Attractions
Anarchy in the UK - Sex Pistols
I Feel Love (12" Version) - Donna Summer & Georgio Moroder
Trans-Europe Express - Kraftwerk
You Make Living Fun - Fleetwood Mac
California Sun - The Ramones
Feels Like the First Time - Foreigner

Huh. Foreigner is going to be inducted into the rock hall? Anyone whining about Tribe can fuck all the way off.

Route: Forest Hill Loop
Temperature: 75°
Climate: hot!
Mood: all right

Love me 'til my heart stops

"1983 - The summer we got MTV, I started smoking pot and had my first compulsive masturbation. I don’t think those things are unrelated." - from "And Then You Die"

Fact, when we first got MTV I wanted to leave it on all day. If I had had a TV in my bedroom, I would have, so that it was just on when I walked in the door.

Many music videos, the best ones, were transportive. They took you some places new and different. Like, really different. Either exotic or weird or just not here.

Like so many of the artists that were revealed to us (or to me, anyway) their image and sound arrived simultaneously. I would learn later that Talking Heads did that cover of "Take Me to the River" I'd heard on the radio was back in 1977. 

First, however, I would meet the band named Talking Heads through the sweaty nerd in "Once In a Lifetime" (Remain In Light had been released three years earlier, but I don't remember hearing that on the radio at all) and "Burning Down the House" which was on some serious heavy rotation when the album Speaking In Tongues was released on May 31, 1983.

Speaking In Tongues - Talking Heads (1983)
Burning Down the House
Making Flippy Floppy
Girlfriend Is Better
Slippery People
I Get Wild/Wild Gravity
Swamp
Moon Rocks
Pull Up the Roots
This Must Be the Place (Naïve Melody)

That last, "This Must Be the Place" has, over time, become one of my very favorite songs ever written. A love song composed of abstract and unassociated phrases of love that add up to a lifetime.

You got light in your eyes.

Did I find you, or you find me?

Sing into my mouth.

Make it up as we go along. 

I would fail to put it any better.

Distance: 5 miles

Duration: 49:18
Pace: 9:51

Route: Forest Hill to Horizon Loop

Temperature: 78°
Climate: sunny & hot

Mood: very good

 

Why run when it is over eighty degrees? Why not wait until the sun goes down? Well, I'll tell you. Because I can't run in the dark anymore. Really. Not a good idea. And you know, I think I never could and I just got away with it. One of these night I am just going to wipe out and I would rather that not happen.

So, anyway running in the heat doesn't bother me, which should be obvious by now.

 

But man, one hour before sundown? Perfect.

 

Pride.

Stretches: yes

Plank: 90 sec.
Abdominals: 10 reps

Upper body: tbd
Water: yes

Breakfast: coffee w/cream, fresh blackberry, raspberry, strawberry, blueberry, banana, granola & yogurt

Lunch: pepperoni slice w/spicy ranch dunk, coke

Happy Hour: iced coffee w/milk & sugar

Dinner: spinach salad w/citrus vinaigrette, fresh strawberry, blueberry, cherry tomatoes & toasted walnuts, beans & greens, OJ 

Baseline: 195 lbs.

Current: 174.5 lbs. (-1.5)

New Goal: 170 lbs.

Following the footsteps.

The heat returns, it was already spiking as I ran yesterday morning. I wonder, maybe I will get a Saturday morning Athens run in before we head south for the week. That would be nice.

Distance: 3 miles
Duration: 28:36
Pace: 9:31
Route: Forest Hill Loop
Temperature: 80°
Climate: dawn, humid
Mood: very anxious

Stretches: yes

Abdominals: 30 sec. (3x)

Water: yes
Weight: 182 lbs. (-1.5)

Goal: 180 lbs.  

Oof. I can hold off for a week, and then it becomes a mania of irritating hunger. Dinner is like this excuse to eat as much as possible -- carry out is the fucking devil, man.

I can't wait for camp to be over now, it's driving me distracted. The entire run was taken up by trying to figure out how best for this day to run smoothly.

Great run, though. I was surprised. More water, though. More rest.

What's That Lyric?

Spellbound - Siouxsie & the Banshees

Ope, there goes gravity.

A day off. Not broiling hot. I slept for at least eight hours, which is good. dropped some melatonin last night to be sure and it had the desired effect.

That also leaves me groggy in the morning, so it's good not to take it all the time. I'm hoping the run itself is inspiring, and not leaden.

Distance: 3.25 miles
Duration: 30:23
Pace: 9:20
Route: Boulevard Loop
Temperature: 75°
Climate: sunny & hot
Mood: all right

Stretches: yes

Abdominals: 30 sec. (3x)

Water: yes
Weight: 182.5 lbs. (-0.5)

Goal: 180 lbs.  

Yep, that was the correct decision.

2002 Playlist

A Little Less Conversation (JXL Remix) - Elvis Presley

Clap Your Hands - They Might Be Giants

Heavy Metal Drummer - Wilco

Lose Yourself - Eminem

Do You Realize?? - Flaming Lips

A Better Future * - David Bowie

Daybreaker - Beth Orton

Lessons Learned froom Rocky I to Rocky III - Cornershop

Soul Bossanova * - Skeewiff

Feeling kinda better. Put on your sweater.

It was literally 100° during the day yesterday. That morning I was just tired, I pushed it our for TWO DAYS, but my head hurt, and I wanted more rest ... which I did not get. I just lie awake for an hour. Alack. Today is the last day of camp for the week, and I hope to catch up on rest. 

Distance: 3.1 miles
Duration: 31:08
Pace: 10:03
Route: Forest Hill Loop
Temperature: 86°
Climate: hot, you know?
Mood: good

Stretches: no

Abdominals: 30 sec. (3x)

Water: yes
Weight: 183 lbs. (+1.0)

Goal: 180 lbs.  

Well. That was toasty. But not wearying. It felt great! Like a sauna. Like running through a sauna. I was not naked.

1992 Playlist

Happy - George Michael

Get Ready - 2 Unlimited

Hazy Shade of Criminals - Public Enemy

Jimmy James - Beastie Boys

Take the Power Back - Rage Against the Machine

Erotica - Madonna

Girlfriend - Matthew Sweet

Found Out About You - Gin Blossoms

This thing is starting.

Good lord! Now it's summer. For a day or two. I will run in the heat, because I have no excuse not to. 

Distance: 3.1 miles
Duration: 30:32
Pace: 9:51
Route: Forest Hill Loop
Temperature: 75°
Climate: hot!
Mood: good

Stretches: yes

Oh, man. I hope this keeps up!

2009 Playlist

Do What U Like - Bad Boy Bill

Dog Days Are Over - Florence + The Machine

Ain't No Rest For the Wicked - Cage the Elephant

Halo - Beyonce

Help I'm Alive - Metric

Rude Boy - Rihanna

Carry Out - Timbaland ft. Justin Timberlake

The Fear - Lily Allen

I may be living in a dream.

Stress. Stress. Stress. Stress.

The boy and I took a hot, after school run. I did all right until we passed three miles, then it felt like my body was on fire. I exaggerate. I became overheated. But it was a well-needed release after a difficult day.

Distance: 3.15 miles
Duration: 31:05
Pace: 9:53
Route: Forest Hill Loop
Temperature: 81°
Climate: sunny & HOT

Mood: better, thanks

Weight: 187.5 lbs. (+0.5)

1997 Playlist

Block Rockin' Beats - The Chemical Brothers

Star People '97 - George Michael

Around the World - Daft Punk

Return of the Mack - Mark Morrison

Space Junk '97 - Wang Chung

Smack My B---- Up - The Prodigy

The Perfect Drug - Nine Inch Nails

You're gonna burn.

The other day, on the bike path, with my son, I thought, "I am so glad I am running." I was aware of it. No pain. It was free. It wasn't arduous. I was back in that place. I won't always be in that place.

Distance: 3.1 miles
Duration: 30:19
Pace: 9:46
Route: Forest Hill Loop
Temperature: 75°
Climate: hot & sunny

Mood: good, dammit!

Weight: 188.5 lbs. (-0-)

Well, I didn't gain anything over the weekend.

1968 Playlist

Mony Mony - Tommy James & The Shondells

Harper Valley P.T.A. - Jeannie C. Riley

Green Tambourine - The Lemon Pipers

Classical Gas - Mason Williams

Born to Be Wild - Steppenwolf

All Along the Watchtower - Jimi Hendrix Experience

Dance to the Music - Sly & the Family Stone

Fire - The Crazy World of Arthur Brown

Street Fighting Man i  The Rolling Stones

Savoy Truffle - The Beatles

Think - Aretha Franklin

Hot, sunny day! I had to walk twice. It's challening, I hope to some day be able to push through in this kind of weather. Water would help.

I don't know what I expect to find.

The past few days have been difficult. I had no symtoms of illness, just a general sense of feeling run-down. Listless. Damnright sleepy. I mean, just sleepy-deepy. Since Tuesday morning.

The past two days I just took it easy. No, we didn't wake up at three a.m. to watch Hamilton. We woke up when we woke. Even today I don't feel like doing much, but then I am curious as to whether that is because my wife is out of town.

And it is eighty degrees. Not the best time of day for a run. But I am listless agitated and feel a need to move.

Distance: 2 miles
Duration: 18:34
Pace: 9:16
Route: Two times around the block.
Temperature: 82°
Climate: sunny & HOT
Mood: all right
Weight: 183 lbs. (-2.0)

Yes, hot run. Good call. Hot, short run.

What's That Lyric?
The Ghosts of Beverly Drive - Death Cab for Cutie

Will I live another twenty four.

I do not feel good this morning. But I cannot quantify how it is I feel. I cannot describe it. I will try. I am not in pain. I feel it in my muscles, it affects my thinking. I have been awake at 4:30 these past few morning,s and try to sleep for the next several hours. I doze. I cannot relax because every few moments, a stillness will affect my body, a "reset" much like the brain "buzzes" which afflict someone coming off certain antidepressants.

But I'm not coming off them. I am entirely on them. Is sleeping affecting that? What if I took my antidepressant when I started feeling that way? Is it a twenty-four hour withdrawal? But then why do I still feel that way, almost an hour after having taken one?

I will run. The morning is perfect. So much for the forecast, which said it would rain all day. I need to move these muscles. The thing is, my ankle (did I say left? I meant right.) was sore all day yesterday, after my run and taking a nap. So it will be a little tender. But running seems like to only thing I can do.

Distance: 2 miles
Duration: 18:49
Pace: 9:24
Route: Two times around the block.

Good run, no pain. The tempo has been good, I have been using the 155-159 BPM playlist recently (see right) which is not my best speed, but it's not exactly not fast, either. Feels good.

Maybe could have gone longer, but I am sweating buckets and I didn't want to tax my ankles and worse.

Temperature: 72°
Climate: bright & HOT
Mood: good, right?
Weight: 190 lbs. (-1.0)

Achievement unlocked, I guess? I would like to eventually be back at 170 lbs., right now the 180s would be an improvement. Keep going. Time for granola, yogurt and BERRIES.

What's That Lyric?
Good Day - Ice Cube

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

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.

The air outside will make our cells divide at an alarming rate.

USA! USA!

Several days of indulgence, including buckets of popcorn and fried items. There's a great deal of green produce in our house (thank you, City Fresh and Community Greenhouse Partners) but not enough fresh fruit.

Just last night I made Parmesan rigate with greens and seared lemony boy choy which was wildly appreciated at the table, but during the day I need to be able to grab an apple and I keep forgetting to prepare for that. Or a peach. Anything. I eat handfuls of nuts. Lots of handfuls of nuts.

Distance: 3 miles
Duration: 26:23
Pace: 8:47
Route: Forest Hill Loop
Temperature: 71°
Climate: overcast & very humid
Mood: coming together
Stretches: yes
Water: not enough

Last night, a freak and brief torrential downpour. Another expected in about an hour. This is the new normal, devastating heat and wild rain and wind.

This morning I rose at six, as I am compelled to, but there is a different between rising because an alarm tells you to and doing so because your body say enough. I could have slept more. Perhaps later I will.

Nice run, though. The lower bpm made me feel as though I was going slower than I would otherwise choose to, but I am still breaking a nine minute mile.

The girl and I are making plans to run Bay Village on Thursday. I know, I said I never would again, but that was alone.

155 - 164 BPM Playlist
Hello City - Barenaked Ladies
You're Beautiful - James Blunt
Numb - Portishead
I Don't Want To Fall In Love - She Wants Revenge
Mexican Radio  - Wall of Voodoo
Don't Box Me In - Stewart Copeland ft. Stan Ridgway
We Will Become Silhouettes - The Postal Service

Stanard Ridgway two-fer!

Baseline: 179.5 lbs.
Today: 166.5 lbs. (-2.0)
Goal: 165 lbs.

Gonna make you sweat.

First full run-through.

Last night, in rehearsal (where I spent a lot of time standing and in flat shoes) I thought I was feeling pain in my calf. I believe I should wear the bandage for more time.

Also, diet. Rehearsal keeps me from additional calories, like alcohol (drank last night, tho) and things Like popcorn, sweets, dinner.

Two months ago, I maxed out at 183 pounds. The fact that I lost that much weight in this short amount of time is a testament to how I gained the weight and what it consisted of -- shit in my system. Junk, trash, not food.

This time last year I weighed almost ten pounds less than I do today. And that is where I want to be. That part will be much, much harder.

The rewards, however, are evident. Less weary, less winded, and able to run further and feel better.

Distance: 4 miles
Duration: 34:29
Pace: 8:37
Route: Forest Hill Loop
Temperature: 72°
Climate: sunny, humid and PERFECT
Mood: good
Stretches: yes
Bandage: yes!

Less weight, more heat, faster run. Hate the cold now, it's so bad for my muscles. Now I am warm, more pores are open, and I am flying. Good news!

1990 Playlist
I'm Your Baby Tonight - Whitney Houston
Birdhouse In Your Soul - They Might Be Giants
It's All Right With Me - Tom Waits
Heal the Pain - George Michael
Gonna Make You Sweat (Everybody Dance Now) - C+C Music Factory
Suck - Pigface
Let's Talk About Sex - Salt-N-Pepa
Soul Free - George Michael
Take Me - Everything But the Girl

Baseline: 179.5 lbs.
Today: 171 lbs. (-1.0)
Goal: 170 lbs.

So now. What is up with my right foot?

When your head tells you to run.

Hot run! Summer has officially started. Now, if I could only stay one step ahead of the lawn.

Distance: 2.62 miles
Duration: 22:00
Pace: 8:23
Route: Newbury Loop
Temperature: 84°
Climate: sunny & HOT
Mood: good, you know?
Stretches: yes
Bandage: yes

2.62 miles for my brothers and sisters and others running the local MARATHON today!

1965 Playlist
The Night Before - The Beatles
Love Is Like an Itching In My Heart - The Supremes
Norwegian Wood (This Bird Has Flown) - The Beatles
The One On The Right Is On The Left - Johnny Cash
Five O'clock World - The Vogues
Shake and Fingerpop - Jr. Walker at the All Stars
You've Been In Love Too Long - Martha & the Vandellas
Rescue Me - Fontella Bass
I Spy - Earle Hagen
Route 66 (Live) * - The Rolling Stones

Goodness, what a summer playlist! Man, we didn't listen to any one that when I was a kid, except the Beatles. Just ignorant of America.

Scale is not functioning.

You're making me run when I don't want to think.

Another hot afternoon run. That's three runs, three days in a row, which is nice.

Went to the chiropractor yesterday. I think there is progress, which is hard to tell. I need to do the exercises every day, and not just when I run.

I need to work on my upper ... and, yes, lower body strength.

And I need to run at least every other day. Today was much less mechanical, I felt less stiff. They change up the exercises every week, which is good, because it makes me feel like we're working toward something.

I do miss doing stretches on the deck in North Carolina. That was special, inspiring, and very, very helpful. I hope exercising on the porch at Barnstable offers as much solace and motivation. It probably should.

Distance:3.3 miles
Pace: 8:42
Route: Forest Hill Loop
Temperature: 84°
Climate: hot & sunny
Mood: all right

Exercises: yes!

Baseline: 178 lbs.
Today: 165.5 lbs. (-1.0)
Goal: 160 lbs.

Ok. Keep going.

What's That Lyric?
There's No Other Way - blur

I'm so pretty.

Cavs in 5?

"I am tired of the changes." That's what my wife said Friday morning as she headed off to work. And I am, too. I am conscious of the changes, and they make me sad. I am not looking forward to turning fifty, not because I am not looking forward to being fifty, but because I have to reflect on time passing and realize I may come up short. It's not the time spent, it's the time left.

Distance: 5 miles
Pace: 8:30
Route: Forest Hill Run
Temperature: 71•
Climate: hot & sunny
Mood: good

Chris and I met up at the rec center and took our time around the park. Much stronger run, more enjoyable. Love the heat. Got to catch up a bit, which was good.

Getting out during the week is difficult, due to rehearsals. We made a plan to get together again next weekend.

Stretches: yes

I have been eating everything. You know how I was trying to cut out sugar? I have, compared to what I used to consume. And yet, I come across dessert every day. Or make room. Yesterday I had an ice cream cone, because I had to drive to Akron and back. See? Reward. I was not happy I ate it.

Later I had a cookie. I mean, come on. I don't need any cookies.

Wait. I had two cookies. God dammit.

Baseline: 178 lbs.
Today: 162.5 lbs. (-0.5)
Goal: 160 lbs.

Ok.

What's That Lyric?
This Is America - Childish Gambino