Category Archives: short run

Trifecta 2021: Moonlight (Pt. 2 of 3)

Superwillow 6

Maybe it was the feeling of running under a full moon for the first time in months. Maybe because I am losing weight. Maybe it’s because I’mm glad I am able to get out of the rack at 0430 for an 0500 run.

Ran six miles at an 11.53 pace, the first sub-twelve minute pace I have run in months, maybe since last year.

I was supposed to run Thursday morning, but it was overcast and a constant threat of rain. If the rain did come, it was not really long enough. In fact, I could have said “to hell with the moon for this morning” and knocked out my five miles. The rain finally went away after work, but I didn’t feel like trying to do two runs within twelve hours. I put it on the schedule to run an extra day next week.

Gear News:

Sunday will be the last full run with my Brooks Adrenalize shoes. This weekend it’s a trip to Dick’s Sporting Goods to see if I can’t get a pair of asics GT1000s or GT 2000s at clearance price. Maybe pick up a few pairs of running shorts…prefereably ones that don’t look and feel like basketball shorts.

The 2Toms Sport Shield roll-on is my new go-to chafing protector. Rolled it on in my unmentionables last Saturday and I felt good afterword. Sunday’s thirteen miler will be a stiffer test.

I am using Strava now to track my running progress. I need to figure out how to get the voice to announce my mile splits.

MCM is All Virtual

The announcement came this morning that the Marine Corps Marathon weekend will be all virtual, to include the runs. No big deal for me; I only planned to drive up early Sunday morning, park the car, run the MCM 10K, then check into a newly vacated Embassy Suites room…after an extended stay at the MCM Finisher’s Festival, of course.

Since all three runs-10K, marathon, and the MCM 50K (31-plus miles) are now all virtual, I can alter my calendar. I can switch the dates for the MCM10K and the marathon (10K on Oct. 24th and virtual MCM on Oct.31st), with the 50K on November 8.

Oh, and one more thing…I CANNOT afford any injuries at this point. Anything that needs more than three days to recover, and I’m pulling out of the Trifecta.

Song of the Day

“Ecstasy of the Gold (Remix)”/Ennio Morricone: Featured in commercials for the Modelo beer and Nike NFL commercials. In 2003 Ennio Morricone released two albums of remakes from his most popular film scores. If you’ve ever seen the spaghetti wester classic The Good, the Bad, and the Ugly, this is the score playing when Eli Wallach (as Tuco) is running around the circular Civil War graveyard looking for the grave that has $200K in gold coins.

Remember Arch Stanton!

Trifecta 2021: Moonlight (Pt 1 of 3{?})

Moonlight Challenge

Sooo…Monday I skipped the run. Side effects of an unscheduled “cheat day.”

Monday night, I noticed a full moon outside my front porch window. I had not run under a full moon in months.

So, here’s the deal. This week is a full moon week. Not sure if it’s waxing or waning gibbous. I propose to run consecutive days this week-Wednesday/Thursday/Friday-under the full moon. If the moon is visible, cloud cover nor not, I run. If it’s too cloudy or raining, the run is postponed to the afternoon (or I run at work near the end of the workday). 4 miles Wednesday, 5 on Thursday, and 6 on Friday.

Raineri Run 4

11:30 last night I ate my “dinner:” two tubs of Chobani vanilla yogurt, topped with 1/2 teaspoon of honey, a handful of granola, and some microwave thawed frozen berries.

4:30 the next morning: up, dressed, lubed with Skin-So-Soft, stretched and out the door at 4:56. Started the run from the Abberly Crest entrance by completely securing my smartphone in my Flipbelt first, then taking off.

The morning was warm, and the moon was visible under the cloud cover. Still, pretty warm for pre-dawn September autumn. The run felt good and I felt faster than I have in months. Running back up and down Willows Road to the Willows/Shangri-La and Great Mills Road intersection, I felt good enough to try and push the pace. Trying to push a twelve minute pace over 26 miles may be a stretch at this point, but for today I can give it a shot.

I cruised up the semi-hill up to Abberly Crest Road, then back downhill. I cruised up the hill to Ranieri Run Road, rather than just slowing down and trying to just keep running. Made the last turnaround and headed for home.

Stravia had me at a 12:07 pace today. Right now, I am just looking to finish the Saturday and Sunday long runs, but just keeping the pace at twelve minutes on the shorter runs will work for me. Perhaps I can cut some more weight and maybe some more time? We’ll see.

Raining right now, and I got caught in a short burst of rain on the bike ride home tonight. Nothing heavy, but I hope I see the moon again tomorrow morning.

Song of the Day

“Dance With Me”/Lords of the New Church: Genius has lyrics, but not much about the actual song. Also adding Open Your Eyes, because the lyrics for that song are somewhat prophetic…or maybe too many reruns of the movie They Live.

If punk bands believed in supergroups, this was it: “Lords of the New Church, the English-American post punk band was formed in 1982 of the four punk rock legends Stiv Bators of The Dead Boys(vocals), Brian James of The Damned (guitar), Dave Tregunna, of Sham 69 (bass guitar, backing vocals) and Nick Turner of The Barracudas (drummer).

“Lords of the New Church advocated living punk rock as a life-style, a religion and a state of being, which is reflected in Bators’ lyrics:

“You, too, can be a lord of the new church, the punk church. But you have to live it―you have to believe.”

HT: Genius

Trifecta 2021: Okay, THIS Time I’m Back…For reals…

Triple E 5

So, back to the usual starting point at Meadow Hill Lane, heading south on Willows Road toward the MD-5 intersection. I got off to a little bit faster start than I have been since I resumed running about two-plus weeks ago.

After climbing the first uphill at Ranieri Run Road, I pushed the pace a little bit, all the way downhill towards the MD-5 tee. Took the south road, going left, and made the steep climb up until the road leveled up midway past Nach-T Farms. I didn’t really need a second wind tonight, because my first wind was a good one, probably the best I’ve felt in a long time.

At the halfway point just past Triple E Farm Way, made the turnaround. Just kept pumping my arms and legs all the way back down MD-5 towards the tee and back up Willows Rd. The climb back home was the steepest of the run, but I didn’t let up off the gas that much. Finally to the realtor’s sign at the top of the hill, then the final down-up-down sequence before crossing meadow Hill Rd and the climb past the Three Hydrants to the finish at the Abberly Crest Road sign.

Final distance: 5.12 mi. @ 12:17 pace

The Rules:

  1. Running every other day from now until November 8.
  2. Diet will be as much keto as I can stand, and cutting out as much “processed” sugar as possible. No junk food or desserts.
  3. Substituting soft drinks for sparkling water (with caffeine, if possible).
  4. Long runs alternating on Saturdays and Sundays.
  5. No more missing runs…summer vacation is over.
  6. Maybe one of these days, start alternating run days with circuit courses at the gym (good luck on this one)
  7. Weigh-ins after every long Saturday/Sunday run.

Daf**isdiss**t?

Okay…excuses time.

Between the National Mall run on July 4th and August 29th, I simply stopped running.

Too tired to run after work.

Couldn’t get out of bed to run before work.

Needed a week to “take care of business.”

Too much stuff going on in my head/not motivated.

Yadda yadda yadda.

Why I’m Back:

Two weeks ago, a Marine friend from my Yuma, Az days, Trish Burke, committed suicide. I found out on Facebook messenger from another Marine friend, Dennis Rosales; he attended her funeral that Saturday.

Late Tuesday night, I got a text from Dennis. I didn’t get the text until Tuesday morning, before I went to work. I texted him back, and we face-timed me. he told me that a Sergeant from my work center in Yuma, Jason was in some bad times.

I gave Jason a call, and let him speak for a half an hour. One of the best phone calls I’ve had all year. Without going too much into his personal business, he told me that he was on the mend and he was going to get back with his family the next day, and put himself and his life back together.

What I can tell you about Jason, besides being a happily married with two grown children and a retired Marine (commissioned officer as a Sergeant, naturally) is that he is a WAAAAY more experienced runner and blogger than I am. This year will be my seventh Marine Corps Marathon; Jason has finished 36 MCMs, in addition to many other marathons, half-marathons, several ultra-marathons, and had the bravery to attempt a hundred-mile marathon…which he said he will make the attempt again, one day.

As awesome and extensive as his blog is, he told me last night that he really did enjoy reading mine. He did enjoy reading about my roads to the previous six marathons, from the most mundane and workaday, to the days where I really got into the spirit of running, as well as the MCM itself. Talking to Jason, and him telling me that he was alive, healing, and thankful that I reached out to him…I was truly glad that I could reach out and touch him that way. And that he ready MY blog…and liked it?

Yeah, I was wondering how I ran a little faster today.

In reality, I’m supposed to be writing these blogs as a way of keeping me honest about my progress in training. In fact, I used to post these blogs on an MCM runners’ website before the admins asked me to stop; my goal was to inspire other runners, but their stance was that I was promoting myself too much.

Fair point.

I have noticed, mostly in my email folder, that I get notices from WordPress about people who have read entries in my blog and enjoyed reading them…especially when I actually TRY to write something worthwhile.

So, Jason, if you do get a chance to read this, thank you for being alive…thank you for letting me listen to you talk…and thank you for re-lighting the spark for me to re-start this blog, as well as get back on the road.

And yes…you and I SHALL run the Marine Corps Marathon next year…live and in person, God willing.

Song of the Day:

Jason also enjoyed my Song of the Day selections. To be honest, 99% of my running is on public roads during the pre-dawn through morning hours. Headphones are not a good idea with the early-morning NASCAR Craftsman Series wannabes burning through the local roads…at twenty-plus miles over the posted speed limit.

To be even more honest, many of my selections over the past year or so have not necessarily been running or even workout tunes. But I persist.

Over the last year or so, I try to provide a brief snippet of history about the song, and why I picked it. However, it is getting late, so my SOTD picks will be brief:

“True Faith”/New Order: The original 80s video was kind of stupid, so I think of the scene from the movie American Psycho, when this was played. This song depends more on the bass and rhythm guitars, so I don’t think it’s necessarily a “synth pop” song.”(“True Faith”) is about drug dependency. I don’t touch smack but when I wrote that song I tried to imagine what it’s like to be a smackhead and nothing else matters to you except that day’s hit: vocalist Bernard Summer.

“Visions of Gideon”/Sufjan Stevens: The version I’m playing here is a slowed down and melancholisized version of the original song, which was the closing song of a romantic drama movie named Call Me by Your Name. I found this version on a fan-made video for the Netflix foreign language teen-drama Exile.

This is more of a cool-down/yoga track than a running track.

“Promontory aka The Gael”/Last of the Mohicans soundtrack: I have never seen Last of the Mohicans, but I do enjoy Gaelic music such as this (similar track: “The Blood of Cu-Chulainn” from The Boondocks Saints); this does get my blood up for a run, I tell ya!

MCM 2020/T-Minus 59: Uh-oh

Today I just got out there and ran. No stretching or pre-eun hydration, just got out there and got in the four miles.

Thirteen minute pace. Uh-oh. Major drop off from when I started earlier this winter.

Basically I am going to attempt to run every other day from now until the (virtual) Marine Corps Marathon on October 25. Maybe one day I’ll atemto to do P90X on alternating days.

Two things I’m hoping for this Saturday: 1) Finishing the eight miles in at least 12 minute pace…or at least finishing standing up. 2) Hoping I lost at least three pounds this week.

Gonna be a long, hard two months. Oh, and I haven’t missed so much training time in four years. My MCM was seven hours that year. Ugh.

Song of the Day: The death metal kick continues…and it’s multilingual!

Alien Weaponry/”Tai Kangata:” Holy Cow! A New Zealand metal band that does all their singing in Maori hakas! From the YouTube description (f**k you Genius!)

“The title literally translates to ‘Eat People’; and refers to the ancient Māori tradition of eating the flesh of their enemies after battle in order to insult them. It is also an ancient term for a war party.

“In their epic 7-minute song, the thrash metal trio recreates the memory of the early 19th Century musket wars, where Ngapuhi (Northern) tribes, newly armed with muskets, attacked and decimated the de Jong brothers’ Te Arawa (Central North Island) ancestors, who at that time were still using traditional weaponry. The driving riff that carries the song echoes the pounding footsteps of the war party, while the chorus traces the parts of the full body moko (tattoo) traditionally worn by Māori warriors. The images are of brutal hand-to-hand combat and the taking of slaves, with flashes of white teeth reminding us of the eventual fate of those unfortunate captives.

“Some people might find it a bit grisly,” says singer and lead guitarist Lewis de Jong. “But it’s stuff that actually happened and nobody ever talks about it. We’re not saying it’s right or wrong, it’s just a part of our history.”

Ningen Isu/”Heatless Scat:”  Damn I love this song! Lyrics translated to English in the comments section.

 

MCM 2020: Popeye’s

Lunchtime yesterday: “Hey let’s go to Popeye’s for lunch.”

Me: “Okay.”

Four of us drive to the Popeye’s on Three Notch Road, across from Hobby Lobby, not the one in San Souci Plaza on Great Mills Road.

I am the first of four to order. Two-piece spicy dark (leg and thigh), corn on the cob, medium drink, apple pie.

Zero apple pies available. At 11:00 a.m. on a Monday (just before lunch).

Also, no corn on the cob ready. At 11:00 a.m. on a Monday (just before lunch).

Everybody else has ordered, paid for, and received their orders. Still no corn on the cob. I take Cajun rice instead.

My chicken looks like it was raised on growth hormones and tastes awful. Dirty rice may as well be dirt. No dessert to comfort my straight-up ghetto meal.

Twelve years I’ve lived here. Most of the time I get my Popeye’s at the San Souci location, and I have never had a bad meal from that location. First time in twelve years that I’ve had to throw away a Popeye’s meal.

 

4:00 yesterday: home from work.

5:00-6:00. Postpone, then ultimately blow off P90X (Cardio X).

6:15: Screw it, I’ll ride my bike to Weis Market in St. Mary’s Plaza for PT; I need to get some coffee and stuff.

6:30: Rain clouds moving in; call Uber instead.

7:00, coming out of Weis…the sun is out.

The weather: God’s favorite practical joke on Man for over two thousand years.

 

International House of Pancakes on Three Notch Road closed it’s doors today. Riding home from work, I saw a big FOR LEASE sign where the IHOP used to advertise their specials. All of the IHOP signage stripped from the building.

Didn’t stop to see if the proprietors left a sign saying “We’re closing for good tonight, thanks for your patronage all these years.”

IHOP is the third restaurant to close in my area since COVID-19 put Maryland on lockdown. One was Nick’s, which made awesome Greek gyros. The other was Captain Pat’s Seafood, which burned down a few months ago.

 

Raineri run 4 miler sucked this evening. I doubt if I made a twelve minute pace.

MCM 2020is an issue in doubt. That is all.

 

Song of the Day: Ningen Isu/”Namahage.”

I have been on a death metal kick on YouTube lately, and this sounded pretty good.

The band performs in Japanese, so forget Genius. Here’s a link to an article on the band in Japan Times.

MCM 2020: 20/20

…aaand, just like that, I’m back.

0445 this morning. Just got off the toilet and getting ready to put on some Skin So Soft when I heard the thunder and lightning…and the accompanying heavy-ass rain. I checked the day’s weather forecast on my smartphone: expected to rain until after 6:00 p.m. tonight. Okay, no later than six, and then on the road, rain or shine.

0830: Breakfast is done, and so is the rain. Shooting for an 11:30 a.m. step-off.

1030: The sun comes out like gangbusters. My 11: 30 run time is confirmed.

11:35: Step off for thee miles of Shangri-La Drive.

Just past the two mile point, which I never heard because MapMyRun was silent…like my muted smartphone. A little sprinkle/drizzle, but nothing really heavy.

12:12: 3.18 in the books. Some watering in the eyes, but not a real showstopper. The pace wasn’t sexy, but I believe it will get better with more miles on the road and some more P90X Lean.

Long story short: I’m about 70 days out from the Marine Corps Marathon, and I haven’t done any PT in over two weeks. Mostly dealing with recovering from cataract surgery in each eye, and not wanting to upset my newly repaired eyes any more than necessary. Now I know I can go at least three miles running without any major problems with my eyes.

Also, that 20/20 vision, tho! Bit I still have to wear reading glasses.

So, it’s running every other day and P90X on alternating days until October 25, the day I run the virtual Marine Corps Marathon. If worse comes to worse, the last day that the MCM Organization will take virtual marathon results is November 10, but I don’t want to string it out that long.

Lastly, I need to get back on the keto diet horse. Way, way, waaay too much Doordash these last two weeks.

Song of the Day:

Gary Go:”Wonderful:” I thought of this song the other week, just thought I needed something to inspire me to get back on the road. Genius stole this from Wikipedia:

“Wonderful” is a song by British singer Gary Go, released on 16 February 2009 as the first and debut single from his debut album Gary Go. It reached #25 on the UK singles chart and was a Top 40 on the Hot AC chart in the US. The song was selected as Pop Song Of The Year by iTunes US in their Rewind recap of 2009 releases. A version of the song became the title song for the German film Men in the City (German: ‘Männerherzen’) for which a new music video was filmed on a Berlin rooftop including scenes from the film. It is also used in the trailer for the Disneynature film Oceans, in the TVI Portuguese novella Mar de Paixão, at the conclusion of an American Idol episode, and in the Eurovision Song Contest 2011 during the interval, in a mini movie involving clips from the shorts that were broadcast before every song from the contest. “Wonderful” was also used in Sky Sports’ closing montage of the 2011–12 Premier League season.”

Orbital Culture: “The Shadowing:” This death metal song caught me by surprise when I heard to on Sirius XM this past week. Genius has nothing but lyrics.

The Damned: “Nasty:”First heard this song on the British punk sitcom The Young Ones waaay back in the 80s. Not sure about the thought process how I remembered this song, but I was looking for a death metal cover of the sone. I found this instead. Lyrics.

 

Marathon Training During COVID-19: Reset

With back-to-back DNFs on the last two Sunday runs, I decided to scale back my planned distances over the next month and start as if I had finished conditioning, instead of training for the Historic Half Marathon.

This Sunday I am going for five miles (course TBD) so I took the Shangri-La not-quite-three miles. I turned around at the corner of Willow Road and Great Mills Road, instead of going all the way up Shangri-La Drive. I guessed wrong about the actual turnaround point and came up at 2.95 miles instead of the full three.

Two things of note: 0500 and Daylight Savings Time doesn’t necessarily mean sunrise. I still need to dress for low-light/very early morning. Also, I had a nice sheen of sweat on my arms as I approached the two mile point; gonna be a very humid summer.

 

P90X, Day 80: Back and Biceps/ABX

Lessons learned on the final resistance/weights routine of the P90X lean Cycle:

  1. Learn to hit “pause” if you don’t know what to do on the lawnmower routines. I think I got some of them bass-ackwards.
  2. I didn’t hit the heavier band until the second half of the workout. Got a bunch of reps but did I get the pump or the burn?
  3. When I get down to my “fighting weight (maybe 205 lbs?) I need to hit a pull-up bar on base.
  4. GO BUY SOME WEIGHTS, DAMMIT!

Too tired, and not a good day, so no SOTD today. Yoga X tomorrow.

MCM2020: Three Days/Friday

Ranieri Run 4

Forty-eight hours ago…

Reveille at 0430. Out of bed at 0445.

0450-0540: On and off the toilet for nearly and hour.

0555: Applying my Skin-So-Soft…and then abandoning the run.

Since I really can’t afford to lose any more miles, I am running all weekend: Friday and Saturday as well as the Sunday long run.

Today was a good pace for a short run, but I have to remember to throttle that pace back for Sunday. Can’t argue with a 10:55 pace; not bad for not having run in four days.

Really not that much to say. Out of bed at 0435, dressed and stretched, Skin-So0Soft and out the door at 0455. And I ran the Three Fireplugs after I crossed the 4 mile marker.

Business as usual. Where was this on Wednesday?

Aside from running three straight days I am also working P90X about 5:00 p.m. each day. Today is Core Synergistics, tomorrow is keno X, and Sunday will be X Stretch, provided I am in good health and better spirits come Sunday afternoon.

 

Interlude:

One more week with no COVID-19 symptoms. Going for my cataracts surgery pre-screen next Thursday.

This weekend I need to EAT as well as DRINK WATER.

 

P90X, Day 75: Core Synergistics

Dear Tony,

Another Friday, another buttkicker of a Core Synergistics workout.

For the second time in three sessions, I had to bail on the bonus round because i was worn out. Can’t really blame the run that much, and I did have something to eat before the workout. Also, note to self: watch the eating and the diabetic meds before the workout, so you don’t have to pause the workout to take a No. 2

Good Lord am I tired. Looks like another early Friday night.

 

Postscript:

I am running the virtual Marine Corps Marathon this year. If there is an onsite run in Arlington, Va., there will be up to 24 starting waves of 500 runners each…which may be a two-hour wait to actually start running. Not a good idea, regardless of the weather. Also, no finisher’s festival or beer garden. Probably no Runner’s Expo this year either.

Song of the Day: Fatboy Slim/”Praise You:” I loved the video directed by Spike Jonze. Flash mobbin’ before flashmobbin’ was ever a thing. I’m too tired for any more inputs, and I was fortunate to find the video.

Oh, and have you ever seen Fatboy’s original (and still used) recording/sampling set up?

Marathon Training During COVID-19/Throne

iStore 4: six and a half hours later…

After being in the throne room doing a No.2 on and off for an hour, I lost the “magic hour,” that period of time when I am prepped and motivated for a scheduled run. At 0530 I put off today’s run until 11:30 a.m.

Generally, the “heat of the day” takes place around 4:00-ish. However, the late morning was quite warm for being the last day before the First Day of Summer. Not any crushing humidity, but warm enough where I was glad to suck down a couple of bottles of water prior to stretching out at 11:10.

Speaking of stretching…those P90X stretches are money, yo!

An 11:19 pace over a sloping four miles is not bad (for me), but I’m not sure how I slowed down over the last mile. Mile three starts with the Three Fireplugs and ends coming back up to Abberly Crest, but the downhill and somewhat flat downhill toward the iStore facility should have been a little faster than a 12:06 final mile. Maybe I was anticipating hearing MapMyRun call out that last mile?

 

Interlude:

Spring has become summer. My diabetes is under control, but my blood pressure monitor is giving me scary readings. temporary “plantar” issue with my foot during the first mile of the run, but it’s fine now. Still no COVID-19 symptoms since I’ve been in shelter-in-place.

Eating chili for lunch as I write this. I anticipated the chili lasting a little bit longer than two days. Pho DeeLite for dinner tonight?

Planning on switching the scenery for the Sunday run: I am going on the base to run the ten-mile loop. However, I am going to tack on the run up Cedar Point Road up to Gate Two (all of it uphill) and then run it back down to the starting point at Drill Hall…where I ran to last Sunday.

Gear check: My Copper Fit ankle socks are holding up well. They stay on my feet, and I have never had any issues with blisters or sores. My Hanes ale socks are in the neighboorhood of over thirty years old. Most of them have holes in the big toes, but I have never had any ill effects when i run in them,

My asics Gel-Contend 5 is holding up rather well, for the mileage I have put on them so far. I overprint, so most of my shoe wear is in the outer rear edge of the heels. Lots of miles coming up this summer, though.

 

P90X, Day 68: Core Synergistics

I know I ate after the run today, so maybe five hours was not enough recovery time between the run and today’s P90X session? Whatever it was, I was doggin’ it in the last twenty minutes of the workout. I barely made it through the bonus round.

Looking at the numbers on my workout sheet, they’re comparable to two weeks ago, but yes, I was running on fumes after the towel hoppers. It didn’t help that I forgot to reach under after my first push-up on the reach-high-and-unders.

Just got done chugging my recovery drink; orange is kinda not my flavor. to for the brand I purchased from GNC.

I am just killing myself, but it looks like another night of Uber Eats…IF there are Uber drivers on the road who have the UE duty.

Kenpo X in the morning…see you next time, Tony!

 

Song of the Day: Utopia/”Cry Baby:” Because I am so, SO, SO tired of #BlackLivesMatter, #MeToo, #Antifa, and the rest of the Social Justice Warrior movement. Nothin’ but lyrics.

Pink Floyd:“In the Flesh/Run Like Hell/Waiting for the Worms:” This sequence from Pink Floyd: The Wall is more about “Pink’s” descent into madness, but given the current societal atmosphere, this to me is kind of a glimpse into where I think mankind is headed. PS: In my mind, Pink here is not represented by the current POTUS. Jus’ saying.

 

Dear Tony/P90X Day 66: Back and Biceps

Dear Tony,

This is going to be a short blog because I am tired and hungry and I don’t really feel like cooking dinner.

I am right now working from home, and today I was in teleconferences for most of the day. When the last one wrapped up at 5:10 p.m., I was sore and tired from sitting all day and not really in the mood for Back and Bis/ABX. But, I was tired of the reschedules, so I just decided to be a professional about it…meaning do it when I least felt like doing P90X.

This was the first time I had ever done Back and Biceps, and it was good to see you smiling and joking with the workout peeps during the warm-ups, so I felt a little better.

First life lesson: I really need to invest in some dumbbells. I did okay with the bands on the bicep routines, but getting that burn in the arms was tough. I know I can just get a heavier band, but i don’t really think it’s the same…for me anyway.

Second life lesson: drink more water. My feet started cramping on the Superman routines, which for me is a sure sign of being dehydrated without being in such a flop sweat. Speaking of sweat, I had no air conditioning on because it was rather chilly for mid-June…probably because of the rain.

I am ordering dinner out…just not enough get-and-go to cook tonight, especially after I ran four miles this morning. Ranieri Run 4 went well; I was a little slow in the opening mile, but I got negative splits until the end.

Yoga X bright and early…see you next time, Tony!