MCM 2019/T-Minus 80: Off

Yesterday morning I put on the knee brace for my sore right leg. I ended up walking over to the Apex clubhouse like Frankenstein. I ditched the brace and cut back on my reps for my circuit workout. I had to drop 40 lbs. on my leg extension because my leg was too sore to bend for the exercise.

This morning was supposed to be a run to NAS Patuxent River Gate One; however, I slept in, citing that I needed “to rest my leg a little more.” Oh, and I forgot to charge my phone…again.

I rode my bike hime from work, hoping to beat an imminent rainstorm. I stopped at Popeye’s Chicken to get a post-workout dinner. As I emerged with my spicy three piece dinner, the rain had started. It was just enough to get me fairly wet, but not thoroughly soaked; the “deluge” lasted a whopping ten minutes-the length of time it took me to ride the mile plus from Popeye’s back to Abberly Crest apartments.

I got home at 5:45 p.m., planning on running no later than 6:45. Unfortunately, I heard the rumblings of more thunder and decided that today would be my “monthly sick day,” resting my leg for one more day before going back on the road.

So, this is my upcoming short and near term schedule:

Tomorrow morning: Circuit cycle. Incrased weights, 12 reps each. We’ll see what happens for the weights with the leg exercises. Ditto for Saturday morning.

Tomorrow afternoon, after work: 3 x 0.8 mile intervals. Have to be careful here, this is how I got hurt last week.

Friday: Zion (United Methodist Church) 6.

Sunday: 16 miles. I want to go out of town this weekend because I have to work a Marine Corps league event on August 25, my 20 miler day. Location TBD. Maybe a half-marathon, trading distance for a race run?

August 18: Mt. Vernon Trail, 18 miles from Rosslyn to Mt. Vernon, VA.

August 25: Pax River 20. Run from home through Gate 1, to the Drill Hall, the 10-mile loop through Cedar Point Road to Gate 2, then up Cuddihy Road back through Gate 1 and then back home.

October 6 is supposed to be my last double digit run before the Marine Corps Marathon, but I’m marching in the Color Guard for the Blessing of the Fleet that day. We’ll see.

Song of the Day: A doubleheader from Gorrilaz!

“Clint Eastwood:” Rapper Del tha Funky Homosapien appears as Del the Funky Ghost Rapper, possessing Russel, the band’s drummer, as he contrasts vocalist @D’s mellow chorus with his aggressive “call for action”. From Genius:

“The driving theme of the song manifests itself in the contrast between 2D’s mellow, passive hook and Del’s rap that calls the listeners to action.
The conflict is reminiscent of that between archetypal id and ego –
One might consider Del to represent the spirit of creative enterprise that pervades humanity; the desire in “every sprouting tree, every child of peace” to make something beautiful.”

The song was named after the actor because of the similarity of the song’s music to the theme from The Good, The Bad, and the Ugly.

“19-2000 (Soulchild Remix)” Referencing the transition from the 1900s to the 2000s.

…and that’s really it, to be honest. Anyway, once you listen to the remix, you can’t really go back to the original album version.

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