Category Archives: Sunday long run

Semper Fit Challenge 2020: The Road I Travelled

It has been a little more than 24 hours since I finished the (virtual) Marine Corps Marathon and completed the Semper Fit Challenge, which was completing the Historic Half-Marathon as well as the MCM in the same calendar year. AS I draw down the curtain on 2020, I want to recap my last two months and explain my extended absence on this blog.

First, I put a pause on blogging because I put an extended pause on training. I didn’t get back into serious training until September 13, a mere 42 days before the (scheduled) virtual MCM. I proposed an aggressive schedule for myself: running every other day until the MCM. One week would be Su-Tu-Th-Sa, the other week Mo-We-Fr, with long runs on Saturday. In retrospect this hurt me on some of the long runs because I was used to a We-Fr-Su running schedule, the long runs being on Sunday mornings.

The second reason I paused my blogging, while resuming the running, was because I wanted to show progress while I was training. I did complete runs of 13.1, 15, and 20 miles before yesterday’s MCM, but I also had a couple of aborts while attempting to run 15 and 18 miles. I had also put aside P90X for the year; with access to the gyms at my apartment complex restricted to appointment only, the only cross-training I did was riding my bicycle to and from work.

On the Mondays thru Fridays I alternated between 5 and 6 mile runs every other day. Rather than focus on the mundane runs, I will take a short look at the longer runs that defined my run-up to the virtual MCM.

Southeast Loop 10/Sept. 6: This was the longest run I had done since June. The stretch of Three Notch Rd/MD-234 was mostly uphill, and I thought that I did a pretty good job of maintaining my pace on this part of the run. My pace was 12:28, and I learned to live with it.

St. Mary’s City 13.1/Sept.19: The same route that I ran the virtual Historic Half, and the longest I had run in FIVE MONTHS. In retrospect, i was supposed to be running 20 miles and should have had a one or two (virtual?) half marathons under my belt by now. I finished eighteen minutes slower than the HH that day. Also the issues with MapMyRun began this week: the app was not verbally calling out my mile split times.

Sept. 24: Plot twist…and ankle twist. Today, while riding home from work, I slipped off my right pedal and spilled the bike, and twisted my right ankle in the process. Eventually the ankle would recover, but I would feel it in the weeks to come. Rest, Ice, Compression, Elevation…I would do none of this process and would pay for it later.

RTN 7 Walk 3/Sept.27: This was my first attempt at 15 miles. It was all sorts of dark out when I started (no moon), and as I was heading south down Three Notch/MD-235, I was struggling to find the turnoff to Route 489. I eventually did make the turn…and then I flat ran out of gas about 100 years down the road. My get-up-and-go just got up and went. I power-walked the rest of Route 489 to Point Lookout Road/MD-5, hoping to get a second wind. The restart never came, and at the foot of the Willow Road uphill, I ended the run. It should have been Run 7 Walk 3, but I was not in a good mood and couldn’t see straight.

For some reason, my smartphone dialed 911 just before I gave out on 489.

Three Point Mills 15/Oct. 3: THREE Notch Road, north to south, then POINT Lookout Road/MD-5, after running the 489, then Great MILLS Road/MD-246 after hitting the last intersection. The 246 had the most elevation changes, but I did manage to up the pace before heading into the home stretch on Willows Road. With the UCAN Hydrate in my system, I had gone 15 miles without needing a water break, and I still had not touched my spare GU. My thighs kind of flared up around mile 12, midday through the 246.

The week of Oct.11-17 was to be my most ambitious training week ever. I planned to run the Mt. Vernon Trail on the 11th, then run the Carl Henn Millennium Trail on the 17th.

Mt. Vernon Trail 6/Oct. 11: Ouch. I was anticipating a cold rainy run, so I put on a yellow thermal tee over my black tech shirt. The weather was dry and a bit warmer than expected. Maybe too warm because I flat out burned out two miles into the run. I just overheated and limped to the port-a-johns just outside the Reagan National Airport. After taking a No.2, then realizing the port-a-john I was in had no toilet paper (my what a lovely morning I was having), I limped back to the start of the trail.

PS: Next year I will stay at the Marriott just outside of the Rosslyn end of the trail instead of the Hilton at Arlington Courthouse.

Millennium Trail 20/Oct. 18: I was supposed to run this on Saturday instead of Sunday, but I got a serious case of nerves just before I was getting ready to stretch. This run was two laps of the 10.7 mile trail located in Rockville, MD. I remembered having to cut the run short just after Mile 16 last year, so I resolved to maintain a steady pace over the first lap, then gauge how to take the hills on the second lap. I did make it past mile 16 this year, by taking a power walk at the Thomas Wooton High School on the last serious uphill. The final pace (14:08) wasn’t that great, but I chalked it up to the constant elevation changes, and my lack of long mileage and conditioning (i.e. no running and no P90X) over the midsummer.

The weekend trips to Arlington, VA and Rockville were good chances for me to get out of town, even though only Rockville was more of a confidence boost before the MCM.

Epilogue

Not making the trip to Arlington for the MCM in-person was kind of a drag this year, and took away the anticipation of the event. The Runner’s Expo, the annual trip to the Marine Corps Museum, being found my Marine Friends, and the entire race day experience…the walk through the security gates and the longer walk to the starting corrals. Hearing the music and the public address announcers. Feeling the atmosphere with the other 40,000 runners while stretching out. V-22 Osprey flybys just before the run.

Hearing the starting howitzer going off at 0755. Shuffling towards the starting arch, then crossing under it and taking off, with adrenaline in your veins.

The Blue Mile at Mile 12. The long stretch from miles 14 thru 17, when you realize OMG I’m running a marathon!!! Realizing you’ve made it to the George Washington Bridge, with time to spare ( supposed to reach it by 1:00p.m. or get pulled off the course).

Crossing the bridge, and the near silence. So many people running on fumes and sheer determination.

Crossing into Rosslyn and the party in the streets, as you once again see the cheering crowds. Mile 24…two miles to go!

The Mile 25 and the highway that you started on so long ago is now the homestretch. The the final run up to the finish arch.

A United States Marine wrapping the finisher’s medal around your neck.

The Finisher’s Party and the celebration of the end of a long year of training.

Yeah…I kind of missed that this year.

Song of the Day: Closing Ceremonies

Presented without commentary or explanation, because I’m really not into Genius right now:

Bury Tomorrow/”Choke”

Orbit Culture/”The Shadowing”

The Revels/”Comanche”

MC5/”Kick Out The Jams”

Beatles/”Slow Down”

Baltimora/”Tarzan Boy”

Hugh Cromwell (Stranglers) and Mariachi Mexteca/’Golden Brown”

Van Halen/”Runnin’ With the Devil”

Night Ranger/”Don’t Tell Me You Love Me”

Crash Test Dummies/”Mmm Mmm Mmm Mmm”

Ghost/”Square Hammer”

MCM 2020: I’m Back!

So, today was something of a watershed moment for my oh-so-abbreviated Marine Corps marathon training. Yes, although I have been absent, and I have missed days and weeks of training this summer, I’m still training and still aiming to finish this year’s Marine Corps Marathon.

Today, I ran the St. Mary’s City 13-miler, the same course I ran for the Semper Fi half Marathon waaay back in May (four months ago…Holy Cow!).

One: Longest distance I have runs since may, and the longest distance I have run in my MCM training.

Two: Finished the run. My legs were sore as hell, but I made it across the line. Well, actually, I crossed under the street sign and STOP sign that kinda-sorta make up a “finisher’s gate” at the Green Meadow Drive back entrance into Abberly Crest Apartments.

Three: MapMyRun has been a quiet pain in the a$$ lately. Quiet because I haven’t heard it call out my mile splits in the last three weeks. Today, after almost three hours of running, I pulled out my smartphone to check my final distance and time…and discovered that MMR was on the Settings screen. Nothing of my run was recorded.

Allegedly, I ran today’s run in 2 hours, 48 minutes. Much slower than the Semper Fi Half, and no idea what my pace was, as of this writing.

Four: First time in two months I have run three times in a single week. My goal way back in August was “every other day.” Unfortunately, I have been too chicken to deal with way-too-humid and inclement (rain) weather, so I have been lucky to smuggle two or three runs. I am seriously behind the power curve as far was what distance I am supposed to be at in my training.

All that said, to day I finished. So there is hope!

No long run tomorrow, so I am going to attempt to make tacos al pastor.

No song of the day today because YouTube is acting up right now, and I really need to go shopping.

But, yes, I’m back baby…I’m BACK!!!

MCM 2020: Eastbound and Down

Sooo…about twelve hours ago, I stepped off into the darkness. And man was it dark, with none of the early false dawns that I saw a few short months ago. Didn’t see the first hints of sunlight until Shangri-La Drive of my run.

Long story short, the run was Superwillow 6. Starting from the back entrance of my apartment complex at Green Meadow Lane. Run down to the MD-5 crossroad, then uphill back through Green Meadow and past the Three Fireplugs uphill back up Willow Road north. Run all the way through Shangri-La Drive up to the stoplight, then all the way back down Willow south to Green Meadow Lane.

I was shooting for a twelve-minute pace, given the way-too-long layoff. However, the rust I have been gathering manifested itself on the northern half of my run. I ended up with 14 and 15 minute splits for miles 4 and 5, finishing with a thirteen minute pace.

Wednesday will be sixty days until the Marine Corps Marathon. I am running it virtually this year, here in the Lexington park, MD area, on a self-designed course that will be much more difficult than the annual run through the District of Columbia. the actual run date is October 25, but virtual runners have until November 10, 2020 to submit their final run times.

I am waaay behind on my training mileage, and I was just a lazy bastard all last week. So now I must attempt to implement an aggressive running schedule which has me running every other day until the vMCM. Long runs will alternate between Saturdays and Sundays. One week: Su/Tu/Thu/Sat (long run day), then Mo/We/Fr and the long run on Sundays.

Second, I have to get back to P90X. I have put off butting a dumbbell set for over a month and now it has put me behind schedule.This week will be a rest/refresh course, running the more cardio routines every other day (Mo/We/Fr/Su) and starting P90X Lean next Monday.

Lastly, I have to set run times and stick to them. This week, I am back at the office, so my goal is to be on the road or hitting “play” on the DVD player for P90X no later than 5:00 p.m. (or at least no later than 45 minutes after I get home).

“Miles to go before I sleep…”: Robert Frost

Song of the Day:

Jerry Reed/”Eastbound and Down:

“East bound and down, loaded up and truckin’/
We gonna do what they say can’t be done/
We’ve got a long way to go and a short time to get there/
I’m east bound, just watch ol’ Bandit run

In other words, my running life for the next two months…

MCM 2020: Reset/Refresh

Great Mills 8

0400 reveille as usual. No breakfast, because the last tub of Chobani yogurt in the fridge was three days past its sell-by date, and I did not want to look at mold or get food poisoning this morning.

Dressed and lubed by 0430. Stretched at 0440-0450. Out the door at 0455.

It was cooler than I expected this morning, after running in the humidity all week. As I started the eight mile trek around Great Mills, I noticed the first-quarter moon was out. A good sign.

The goal today was a good, solid eight miles. Not so much worried about the pace, so much as I wanted to feel like zi could go a little further than eight miles. There were a lot of inclines and declines in the eight miles, so no use pressing for negative splits.

I actually felt good over the first four miles, as I rounded the turn from MD-5 onto Great Mills Road. While the splits may not have been with me, I did feel good about the run. I was even able to shrug off not having my Under Armour fluorescent white running ball cap, which I didn’t notice that I had forgotten until just after the first mile marker.

The ball cap serves two purposes: 1) to protect the top of my head from mosquitos, and 2) to help block out the sun with the bill of the cap. The route had some woodlands, but the mosquitos were not quite the problem as they were aboard NAS Patuxent River the last two Sunday. However, as I headed down (up?) Great Mills Road, I realized I was running in the direction of the rising sun…and with no visor to at least partially block it, I could barely see where I was going.

The blinding sun aside, the made the there miles go Great Mills Road with no problem, as I made the final turn onto north Willos Road. There was even a convenient Port-A-John, across the street from Lancaster Park. The stop was a relief, although that may have impacted my last mile split. I just barely made eight miles as I passed the road crossing into Abberly Crest Apartments, topping out at 8.04 mi. as I ended the run.

I finished with no real negative splits, but an acceptable 11:28 pace. Not bad.

 

P90X and Other Stuff

My strategy of performing P90X after the end of the workday went belly up, as I finished late and tired on Wednesday and Thursday. I was already a week late on finishing P90X Lean, but having screwed up the schedule I had to throw in the towel on this cycle.

To be frank, I really have no excuse as to why I didn’t finish. This was the last low stress portion of the cycle, with routines like Yoga X, Cardio X and Core Synergistics, and Cardio X on call for this last week. I was just too bummed out from sitting on telecoms all day to execute anything at midweek. So, not only am I STILL NOT a P90X graduate, but I paid for it on the scale this week with two pounds added onto last week’s total. Looking back, I really could have used the Kenpo X and Cardio X on tap for the Wednesday and Friday runs.

So while the runs are slowly getting back to normal, I am going to take a week off and start P90X Classic next week…maybe.

 

Good news is that I am still healthy and COVID-19 free, although I am still a bit heavier than I’d like to be.

The bad news? As part of my prep for my cataracts eye laser surgery next Monday, I have to have a COVID-19 test this Wednesday. If I don’t hear anything by Sunday night, I am cleared for the surgery next Monday morning. If I get the call, it won’t be just the eye surgery that gets put on hold.

I believe that COVID-19 test has somewhat upset my equilibrium this week. That and the added logistics of my transportation to and from the eye surgery. It can’t be just an Uber driver who drops me off an picks me up; someone has to stay with my at the hospital then monitor me as I come home from the surgery. So, there’s that as well.

It is now almost 8:30 on Sunday night, and I am now just eating my second full meal of the day. Yeah, I’ve got a few things on my mind.

 

Song of the Day: I’m sorry…I have none, and I know it’s been a while since I last posted. YouTube isn’t cooperating tonight.

 

 

MCM 2020: Independence Day

No fireworks, no picnic…just a double PT session for the holiday.

NAS Pax River 5

Not even gonna look at the mile splits. Bigger issue is that I was getting tired just after the four mile mark. I want to sat that it was the humidity, just after 0500 this morning. My arms were slick with sweat on the way back from the gate.

The summer humidity is nothing to take lightly. If I have to breathe harder, that means I’m working harder on the runs than I should, Also burning and sweating  lot more water. My Ucan hydrate packs worked well, but that was in the spring. How long will they last through a summer where the sun burns and the air is like soup?

So…unless absolutely necessary/very last resort: no afternoon or early evening runs. Aside from the heavier traffic, now that Maryland is slowly reopening, but good luck trying to grind out a four-miler at ninety-something degrees and eighty0five percent humidity.

 

P90X, Day 82: Core Synergistics:

Dear Tony,

I’m not going to advocate eating homemade Taco Bell (square corn shell) tacos with 12-oz. of pepsi before any P90X workout. However, I had a full meal about an hour before I popped in the Core Synergistics CD and today I felt great.

With a meal in my belly and feeling good for five o’clock on a hilly afternoon, I set  a goal to meet or exceed my rep numbers in each exercise. I did just that. Even the bonus stage wasn’t the struggle that it usually is, although I need to learn how to keep count during the halfback routine.

I also put on my heart rate monitor to check my pulse. It was at 80 beats per minute after the first water break, then dropped to 73 after the second. After I finished up my table top leg raises, my bpm dropped to 60. Hmmm…

Okay, it’s Kenpo X in the morning, and X Stretch tomorrow afternoon. See you next time, Tony!

 

Song of the Day: Rick Derringer/”Real American:” The hell with Genius today, it’s Independence Day!

MCM2020: Overtrain

I have been up since just before 0400. Reveille, yogurt, dressed, stretched, out the door at 0445, headed towards NAS Patuxent River. 0500 on the road.

For the second consecutive Sunday I lost my mojo around mile 9. I had an epiphany about that time: overtraining.

I usually don’t start serious running until late April/early May. I ran a half marathon for timesaver six weeks ago, the earliest I have ever run that long. In late March I was forced to swap my half hour circuit cause routine at the gym for a P90X course that runs an hour per session.

I thought the good times that I was getting on my short runs would translate into good long runs, like my virtual half-marathon back in mid-May. Unfortunately, that hasn’t been the case lately. My last three runs have seen me peter out around the eight mile mark.

So, it’s back to the drawing board for my running schedule. I was hoping to get to twenty-miles next month, but now I need to pull back on the mileage and start over from damn near scratch.

X Stretch got cancelled for tonight, just not in the mood after today’s second straight DNF.  I probably should be try to squeeze in the X Stretch anyway…nah.

Not sure if it has been the keto diet, or my diabetes meds, or just not that hungry after a long Sunday run. My last meal was about 9:00 last night. I got up and ate a single tub of yogurt at 0400. I didn’t eat “brunch” until just after 3:00. My first run with the $10 pancake I purchased from the base PX didn’t go so well; batter was less thicker than I expected. Maybe I should have gone back to iHOP and burned another $16 for brunch? I wonder if Cracker Barrel is back open as well?

In other news, I go back to my office space starting tomorrow, alternating between teleworking and working last the office every other week. It will be nice to see other people on a regular basis again.

Coffee at 5;30 on a Sunday evening…mmmm.

Song of the Day:

Johnny Cash/”When the Man Comes Around:” Good Lord I hope the man gets here soon. Nuff said.

Genius: 

‘The opening track – and the title track – to Johnny Cash’s 2002 album American IV: The Man Comes Around. This has been used many times on different TV shows and films including the opening and closing credits of the 2004 Dawn of the Deadremake, and the closing credits of the 2017 Wolverine film Logan.

‘This is also one of only three songs that Johnny Cash wrote himself on the album.”

 

MCM 2020: Nitro?

Okay maybe it wasn’t that fast…

Okay, dinner last night was a Whopper meal with a 24 oz. Coke, onion rings, and chicken fries. Dinner came about ten-plus hours after breakfast (7:30 Saturday morning to 5-5:30 Saturday night). Not much else to eat but junk food after that until bedtime, about 10-15 p.m.

Reveille went at 0400. I Chobani yogurt plus about a bottle and a half of water. Since I was driving out to the base, I did my Saunders cycle on Kenpo X as soon as I got dressed (about 0420).

I made it onto the base at 0452. At 0454, I realized I forgot about my bottle of Ucan Hydrate. Running without it was not an option, so I burned fifteen minutes going back home to go get it. One more set of stretching and I was off at 0525.

I was worried about the threat of rain this morning, so I wrapped my smartphone in Saran Wrap for the run. It would be dry, but MapMyRun’s voice box would be muffled. I had no idea what my splits were until I finally got rid of the Saran Wrap just after mile 8…when the sun came out.

Did I go out too fast? 10:57 is one of the fastest opening miles I have ever done, so that may have been it. What I should have done is aim for an 11:30 first mile and work my way down from there, or at least aim to maintain that pace.

Looking back at the elevation of my run, from Mile 8 onward is a slow but steady upward climb. I  know the 10 mile loop starts to climb before the runway near Test Pilots School, but I didn’t know it was a gradual uphill all the way back to my starting point at Drill Hall Gym. Mile 8 thru Mile 11 would have been about three miles of climbing.

Would. Have. been.

I started losing momentum around mile 7, and then mile 8 I knew if I could just make the climb the course would plateau out and I could build up momentum for the run up Cedar Point Road. Unfortunately, a clear voice at mile 9 announced a thirteen something split. By then I was just running through mud, or so I felt.

As I passed the Marine Aviation Detachment HQ, I felt there was no way that I was going to do anything worthwhile, trying to go up Cedar Point Road’s mile-plus long climb from the entrance road to the Drill Hall to Gate Two and back. Not happening…not today anyway.

Just past the NAWCAD Building, I slowed to a power walk. I gave no thought to a Marine Corps shuffle and trying to find a second wind. Hiked back to the Drill Hall parking lot, and as soon as MMR called out “ten miles,” I crossed the “finish line.”

So, today’s life lessons:

  1. Proper nutrition as well as proper hydration the day before a long run. Keto or no keto, there was no excuse for me to go ten hours between breakfast and a late lunch.dinner, then nothing to eat between 6:30 last night and 0400 this morning.
  2. Aim for a twelve minute pace to start on the long runs, then work to gradually get faster. The Pax River ten-mile loop can be flat in places, but it does climb near the end. Also, start at a pace you can handle.

 

Postscript: Bad eating habits. Did not Finish, Still lost three pounds.

 

Song of the Day:

Foo Fighters/”My Hero:”  

“(Lead singer/guitarist Dave) Grohl has claimed he didn’t have any rockstar rolemodels growing up. This song is a tribute to those he did look up to: the everyday people.
The sentiment on this track is simple. You don’t have to be rich, or famous or successful to do something good or heroic.

“As with many Foo Fighters songs, fans have tried to appropriate the lyrics to Nirvana frontman, Kurt Cobain, but Dave insists that they refer only to the average man on the street. Whatever the case may be, “My Hero” was still a top 10 rock smash.”

George Harrison/”Got My Mind Set on You:” From Genius:

” ‘Got My Mind Set on You’ was originally sung by James Ray in 1962.

“In 1987, George Harrison covered the song for his album Cloud Nine and his version topped the Billboard Hot 100 and Adult Contemporary chart. It also peaked at #4 on Billboard’s Mainstream Rock Tracks chart.”

Eddy Grant/”Electric Avenue:” From Genius

“Guyanese-British singer Eddy Grant’s seminal response to the 1981 Brixton riot; riots that were themselves a response to the high level of unemployment among the Caribbean immigrant population of Britain at that time.

“Throughout the song, Grant goes against the demonized account of rioters popular in the British media, instead painting a picture of poor, jobless “warriors”, struggling to even feed their family.”

 

MCM’20: Welcome Back

Last Tuesday night I was in the warm-up phase of Chest-Shoulders-Triceps/Ab Ripper X. Just as I started running in place, my left glutei kind of gave out. I didn’t pull or tear any muscles or ligaments, but the pain was enough of a concern that I stopped the video and called off the workout. At that point, I was feeling sore in other places, to include both my shins. I had also postponed the workout from Monday and I was dreading the make-up schedule for that week. At that point I just flat-out took the week off.

So…I just got done with X Stretch, having run eight miles earlier this morning. Now, X Stretch is considered optional (“Rest or X Stretch,” safety the schedule). However Tony Horton, the creator of P90X, made a good statement at the start of the video: X Stretch is important because without stretching a person can plateau in his/her performance, get hurt, and/or get frustrated and quit. I think that kind of happened to me last week. I didn’t compensate for the added two-a-days, and it finally caught up to me Tuesday evening.

I had thought about doing Yoga X on Friday morning and then X Stretch on Saturday morning, but I never followed through. So, it was X Stretch twelve hours after today’s run.

 

Drill Hall 8:

It was not a full sunrise as I stepped out the door at 0455 this morning, but there was enough light out. No more moonlight runs until fall, I guess.

I didn’t really set a goal this morning, other than finishing the eight miles at a reasonable time and pace. Considering that I hadn’t run since Monday evening, an 11:25 pace wasn’t too bad. No idea how I lost 23 seconds from the mile 3 to mile 4 splits, especially since it was the bottom of the slope and a fairly straightforward turnaround point. When MapMyRun sounded the four mile mark, I kept going towards the entrance to the Drill Hall (NAS Patuxent River gymnasium facility) and turned around there. The second half of the run was mostly a climb from the middle of mile four through mile seven, yet I kept the pace under twelve minutes. I finished the 8.25 miles in 1:34.12 at an 11:25 pace.

 

Interlude:

I have not made an entry in my orange logbook since April 19. With MapMyRun keeping track of my runs, and the P90X Worksheets, I haven’t really had to make any entries, or even bother to make it up. Oh, well.

The Slice House makes the largest pizza in the St. Mary’s County area. The 18″ diameter pizza was dinner last night, lunch today, and will be dinner tonight. Just heat the oven to 350 degrees and stick the slices in for five minutes.

That being said, I need to go back on the keto diet. I only gained two pounds in the last two weeks, but I want to be closer to 200 for the Marine Corps Marathon.

I bit of the sneezes and sniffles, but no COVID-19 symptoms since the shelter in place back in late March. Hope the X Stretch helps me with  recovery though.

The runs are getting longer, which means more recovery time on Sundays. I still need to think about fitting X Stretch into my Sunday routine somehow.

 

X Stretch:

Dear Tony,

You made a good point at the intro to the X Stretch workout: without stretching, your performance plateaus, you get injured, then you get frustrated and then quit. I wasn’t going to completely quit, but I did have to shut down P90X and running for the week.

If nothing else, I think I’ll get a better night’s sleep out of it tonight. But I will make the effort to work in X Stretch on Sundays from now on…provided i don’t die from the longer runs on Sundays.

Back in the saddle, Tony…see you tomorrow morning!

 

Song of the Day: Daft Punk/”One More Time:” It has been this song and Avicii’s “Levels” most of the week. From Genius:

“Daft Punk’s single, “One More Time,” is that kind of song: a piece of superreligion with an invincible beat and a nailed-to-the-wall vocal by house singer Romanthony. It is stamina itself, an anthem to keep on dancing that’s already a huge hit in clubs and on the radio. All those knowing listeners who bought Homework and signed on for the pair’s rascally, nudge-wink grooves now have to figure out what part of “One More Time” is for them. Is there a subversive part of “One More Time?” If so, where does it begin

“Generally about their music, which this song represents perfectly, Thomas Bengalter said

The healthy thing is that people either loved it or hated it. The worst thing is when you make art and people are not moved.

I always thought that there were two people singing, but it was always Romanthony alternating with himself on the chorus.

Around the World:

“The track is a perfect example of Daft Punk’s sound at it’s most accessible: a post-disco boogie bassline, a minimalist sprinkling of synthetic keyboard melody and a single, naggingly insistent hook. While the vocal performs that role on “Around the World,” elsewhere the same effect is achieved using a wide variety of sounds.

“The music video is meant to be a visual representation of the whole song, with groups of characters representing each instrument.”

MCM 2020: Six-Pack

So, this weekend I wasted seventy-two hours blowing off/worrying about a project that took me four hours to finish on Monday.

Yesterday I got up at 0405, did my normal pre-long run preparations, did some P90X stretches…and then backed out of the run, with the project still on my mind. Breakfast came and went (scale? what scale?), then lunch…then a whole lot of time on YouTube. Dinner was supposed to be chicken vegetable soup; it was slices of pepperoni with Munster cheese.

10 p.m. became midnight…and then 2 a.m. became 5 a.m. Out of the rack at 0505…and on and off the throne until 0700.

Project started (finally) at 10:00, done just before 2:00. Three bowls of chicken soup with lunch; breakfast was two cups of coffee.

Four o’clock, and I started drinking 32 oz. of water with various substances in them. Some of it plain, some of it Mio, and about 8~10 oz. of recovery drink that I never got to drink on Saturday morning.

About five minutes before I was going to stretch, I got a call from my supervisor at work (duty calls, the run can wait!). Twenty to six and started the P90X stretches. At 5:55, I lubed up and went out the door.

About a mile into my ten-mile run to King’s Christian Academy and back, I realized that I forgot my chafe defender for my nether regions. I once went almost nine miles on a humid Friday morning without my Bodyglide, but it was a warm but dry afternoon, 79 degrees at step=off time. I did not want to run any distance coming back with chafing on the homestretch. So, I made a tactical decision: the run would go just six miles for safety reasons.

I made the three mile turnaround at an unmarked private road heading south on MD-5 towards Sheetz. Because of the late-day traffic, I couldn’t hear all my splits. I did hear the 12:05 split for mile 5 and I chalked that up to the uphill climb going back up.

My final time was 1:12:37 over 6.32 miles. And yes, I ran the three fireplugs back up to Abberly Crest. I was surprised that my splits had fallen to 12:04, especially when that was when i was going downhill.

So, the project is done, the run is done (thirty-seven hours  later!), and now I get P90X doubles tomorrow. Back to work on the keto diet, and another rough week on P90X.

Song of the Day: Dire Straits/”Sultans of Swing:” Good old Mark Knopfler, just strumming about playing in a rock band in N’Awlins (or it South London?). From Genius

“Sultans of Swing” by Mark Knopfler appears on the self-titled Dire Straits album – 1978. It’s a story song, told as a second person narrative about the London Jazz experience and is based on Knopfler watching a band perform in a pub in Deptford, who called themselves The Sultans of Swing.

 

“Mark Knopfler talked about switching from a National Steel guitar to a Fender Stratocaster to perform the song:

I thought it was dull but as soon as I bought my first Strat in 1977, the whole thing changed, though the lyrics remained the same. It just came alive as soon as I played it on that ‘61 Strat which remained my main guitar for many years and was basically the only thing I played on the first album and the new chord changes just presented themselves and fell into place.

 

MCM2020: Headwind

Zion 6

The sun was out at 0500ish as I started my run, so it looks like I may not need the day-glo running tech shirts that much this summer. No more moonlight runs, though. I can probably retire the running tights as well, with the temperatures in the low 70s as we roll into June.

June already. Time does fly.

I was running not two minutes when I got hit by a headwind. It wasn’t that bad, and it was nice to have breeze this morning, but it was something I was gonna have to work through.

I couldn’t hear my split times, but I was feeling pretty good this morning. No obvious pain anywhere. The twinge in my left kneecap that may have suggested that I’m working P90X too much? Gone by the first quarter-mile. Speaking of P90X, I used at least one particular stretch for each part of my body from the head down: neck/head, arms, chest, hamstrings, quads, back, groin, ankles. I was done in ten minutes and out the door.

Still could use that chocolate milk, though.

The only minor problem was when I made the turnaround at Zion United Methodist Church. I made the second telephone pole after the church, then turned around, but I didn’t hear MapMyRun sound the three-mile mark until a few yards after I turned around. I did hit mile six (and the end of the run) just as I finished the uphill back to Abberly Crest.

Negative splits going out, and negative splits going back. 10:44 pace.

My training for Marine Corps Marathon 2020 is off to a good start.

Also, just short of 15 miles over 4 days. And down two pounds despite breaking my keto the last two days with Pepsi and junk food.

Still mentally negotiating over whether to do Stretch today or not…

Song of the Day: Kenny Loggins/”Danger Zone:” This is more about me binge-watching DCS videos on YouTube that running inspiration, to be honest. And, I guess there’s that Top Gun sequel coming out this summer as well…maybe we’ll get to stream it at home, if the theaters are still closed?