Tag Archives: music

Trifecta 2021: SE Loop 10

The Run

Up at 0400…like I used to.

1 tub of Chobani vanilla yogurt with a teaspoon of honey, some granola, and some microwave-thawed berries. Breakfast washed down with Sparkling Ice + Caffiene, with a packet of UCAN Hydrate Plus added…the first packet of the year.

Dressed, stretched, one quick sit on the toilet…out the door ten after five.

Starting at the telephone pole across from the entrance to Meadow Lane. Moonless pre-dawn, no big deal. Hit start on the Strava app, and off I go.

I am still carrying more weight that I should, and yet, this morning I feel better. Climb up to Ranieri Run, head down Willows Road to MD-5 South, then left and up the hill. I go easy on the climb, then I push the pace as I near the top of the hill. The turn onto Point Lookout Road at mile three, then a quick pee stop. Down The road and then the turn left onto Three Notch Road/MD-234 going northward and steadily upward.

As I make the run up MD-234, I think about the Indian Hills Rail Trail, which is a perfect 13.1 mile length running end-to-end, one way. It is an hour drive north from where I live, with a Super-8 motel down the road and hopefully at least one BBQ rib shack further down the street running just outside the Navy installation. The current run up Three Notch reminds me of the last 4.5 miles…a constant gradual climb on the way back. The last time I attempted running IHRT, I saw the never-ending climb; not very steep, but a perpetual steady incline that never seemed to end.

Now, this climb I was going on wasn’t completely an incline, but running this four mile stretch gave me the idea to run the virtual Marine Corps Marathon at the IHRT this year. I believe that I will do a little better, since I am running the course in late October than late July. However, I don’t really have the mileage that I did when I made the attempt four years ago.

Since I had breakfast in my stomach and UCAN-reinforced water lubricating my systems, I focused more on the war going on inside my head, and less about the fact that I took a two months-plus vacay from running this summer. The four mile stretch of Three Notch Road came and went; the familiar buildings that were the signposts of the run came and went. At 6:58 a.m., the familiar traffic lights leading to NAS Patuxent River Gate 2 came into view. A left turn onto Great Mills Road, a short stretch going to the Willows Road/Great Mills intersection. The last mile plus on the road back home, with the familiar uphill to Aberly Crest Road to end the run.

10.25 miles in 2:06.45. 12:22 pace.

Lost ONE POUND between Sunday and Saturday?

The Gear and the Diet

More bulletproof coffee (swapping in the heavy cream, pat of butter and the two packets of Truvia). Veggies during lunch. Mio water enhancer instead of Red Bull to add flavor to the Aha Sparkling Water + Caffiene I’ve been drinking with lunch. No more grits and bacon for late supper.

Stravia is a good run app, but I need to figure out the voice settings for my phone. I have heard mile splits once in the three weeks I have been running.

Probably time to make a trip to Dick’s Sporting Goods for some new shoes, my Brooks Ravennas have been going on a year and probably more than 400 miles.

Song of the Day

“It’s in the Way That You Use It”/Eric Clapton: 80s Eric Clapton hasn’t lost a step from his days with the Yardbirds, Cream or Derek and the Dominos. Good track from the 28-years later sequel to…oh, man I can’t think of that movie. Back in the 60s, it was Paul Newman and Jackie Gleason as Minnesota Fats. Paul reprises his role and mentors a young Tom Cruise.

“Cinnamon Girl”/Neil Young: I love the guitar work and the hand-clapping in time with the drums. When neil Young does his guitar work, he never tries to be Clapton or hendrix or any other guitar legend, he just does Neil and lets himself go. From the liner notes of his Decade greatest hits album: “Wrote this for a city girl on peeling pavement coming at me thru Phil Ochs eyes playing finger cymbals. It was hard to explain to my wife.”

MCM Trifecta 2021: Twilight Lamentations and Rudimentations

0425: This morning’s excuser not getting up and running: “Y’know, I haven’t really slept in all week, and this looks like a good time to do it, so…I’ll check the weather and see about running at 6:00 or 6:30 at the latest.

So, I slept in until about 7:30-ish and got my first breakfast: a DoorDash order from Bob Evans. Strawberry-topped brioche French Toast and three sausage links. Took back the rental car around noon and did housework. Second breakfast at 3:00: McGriddle pancakes, which are actually made with pancake batter poured into egg/muffin molds. Side of Oscar Mayer oven baked bacon. All washed down with my third 6-oz. cup of coffee of the day.

About 3:00 I started hydrating for the 6:00 run. Temps were at 84 degrees, with cloudy skies; ten degrees cooler than yesterday. Two 17-oz bottles of water with a splash of Mio water enhancer in each bottle’s worth, each poured into a 20-oz Zak! drink bottle.

About 5:30, I finished hydrating and started stretching. Got dressed and put on my Proven insect repellent. Effective after using it for a month, but damn, it smells…I miss my Skin-So-Soft. At 5:55 I was out the door.

The run wasn’t great, but it was done. My pace has dipped to about 13:30/mi. lately. Right now I just focused on finishing, and damn the pace for right now until I can seriously start losing weight. Went and took a pee break in an off road path, about the same spot going out and coming in.

Supposedly I was to go eight miles round trip to Sheetz on the corner of MD-5 and Great Mills Rd, but I ended the run at the Abberly Crest office instead of finishing at the top of the hill. Ended up doing 8.3…no biggie, since I was supposed to run five yesterday but pulled up lame. No, not really sore or hurting, just…lame.

Shopping list:

New iMac (current iMac is 8.5 y/o, which is about 84 years old in human years (and not that healthy either). Gets stuck in recursive loops after powering up; takes about 2.5 hours to be fully ready to use. After powering up, it can’t save to my OneDrive and I have to erase and reformat my 1GB hard drive so I can save my stuff again. Ongoing issue with un-commanded power time outs. Running slower than ever.

New smartphone. Memory full AF.

Dumbbells or dumbbell set for P90X.

Plane ticket home for class reunion.

Lamentations:

Just got on the scale: 239 lbs. Oh, and I’m postponing my P90X run because I’m traveling home at the end of July and won’t be back until first Monday in August. Need to do something to lose weight because my run-times and A1C need to get much MUCH better.

Looking at a hella-expensive Amazon/QVC-HSN shopping spree…eventually.

Military Order of the Devil Dogs, Pax River Pound 344 Growl this weekend. Pound leader’s house had a pool. Pound leader and I both jumped in it and each of us swam for about five minutes. Both of us retreated to the inside of the house for lunch because it was simply too damn hot.

I bought a beer mug for the Marine Corps Ball at MCAS Yuma, AZ in 1991 (yup, third years ago). At the Growl, I drank beer out of it for the first time in thirty years.

The Pound leader’s wife liked the silicone whisk I used for my perrjack cheese mashed potatoes.

I left the mug at the pound Leader’s house. I left the whisk in the back seat of my ride home (I think).

Song of the Day: “Promontory (aka “The Gael”)”/The Last of the Mohicans Original Soundtrack: I have NEVER seen this movie, but I clicked on the link for the video on YouTube. Awesome. In the same vein as “The Blood of Cu Chulainn” from The Boondocks Saints.

It’s after 9:00 p.m. That’s all I’ve got.

Thanksgiving Week 2020: The Circle Closes

Thursday (Thanksgiving Day)

Breakfast: Eggs Benedict…sort of. My first poached egg came out perfect. #2 and #3 were both uncooked hot messes. #4 was a fried egg benedict.

My cooking multitasking did come out well, despite me stirring the Knorr hollandaise sauce for ten minutes without turning the front burner on. Still I did get the hollandaise sauce properly cooked; I even added some ground oregano and paprika to the mix. Ladles onto the first egg benedict, it did taste delicious. It even went well with the fried egg benedict. And my tactic of adding a slice of pancetta on top of the grilled prosciutto was a good choice, mixing the sweetness of pancetta with the salty Parma ham (as gordon Ramsay would call it).

Whole lot of extra hollandaise sauce leftover. Could have made eggs benedict for about eight servings with the one-packet batch that I made.

Desert prep: Tiramisu. Lesson learned here: electric mixer. I tried to hand-whisk the three egg whites, and I think I only got halfway. I also think I may not have really soaked the ladyfingers all the way through until the last four or five. From the first cracked egg to putting the finished product in the fridge took about an hour.

I had two helpings and it came out delicious. Only bad thing: all that leftover mascarpone filling. It’s chilling in the fridge now to prep for my Tuesday Marine Corps League potluck

Dinner: Bachelor’s Pad Seafood boil: Start to finish, the whole meal prep took about an hour and a half, and I sat down to dinner at the tail end of the Texans beating the Lions.

The one trick? The first thing that I had prepped was the pound of gulf jumbo shrimp, starting just after twelve thirty. However, by the time that I started putting things in the turkey fryer/boiler, the shrimp were a bright pink. IN theory I could have just chucked the crab in there, got some cocktail sauce for the shrimp and ate them as is. However, this was to be a seafood boil, so I made the command decision to shorten the cooking time from five minutes to two.

The shrimp made it…just barely. Went nice with drawn butter and white wine vinegar.

While waiting for Redskins-Cowboys, I chowed down on my boiled Thanksgiving feast and washed it down with a tall boy can of Miller Lite. I only made it through one plate.

Oh look…leftovers.

Sportball interlude:

Xavier 51, Bradley 50: Ya gotta make this free throws, Braves!

Washington Football Team 41, Dallas 16. It was 20-16 to start the fourth. I was full of dinner and finally finished my one tall boy by the time the rout ended.

Welcome back Alex Smith.

Hail to the Redskins.

Friday (Black Friday):

At 4: 45 p.m. I got ready to jump in the car and head to the Navy Lodge aboard NAS Patuxent River. It was there on the cold, dark morning after the Super Bowl that I started training for the Semper Fi Double, and I wanted to formally end the year there.

I saw the full moon.

One last full moon to run under.

COVID-19 restrictions had prohibited me from renting a room at the Navy Lodge, but never mind, I could still drive out to the base and do the run.

One last run. One last full moon.

Saturday (two hours later)

Got out of bed at 0550. Sunrise would be about 0630-ish. Out of bed, dressed for warmth. Oh, look I’m missing my gloves and knit cap. Going to be a recurring theme this winter…how many sets of gloves and caps can a man buy in a winter season?

At the Navy Lodge parking lot about 0610. Motorcyclist in the parking lot revving up his souped up motorcycle…nice one, idiot, you know there are people sleeping, right? If I were a Maryland state trooper, I would be making my ticket quota every month just on motorcyclists and pickup truck drivers.

The sky was overcast, covering the full moon. It wasn’t that cold, so the gloves and cap were not an issue. Didn’t do one last Japanese ham sandwich, or otherwise stretch. Just set up the MapMyRun, hit START WORKOUT, put the phone in my FlipBelt, on off I went.

Down Cuddihy, took a right on Buse, past the Moffat Building. Buse up and down to Cedar Point Road, ran it downhill all the way to the entrance road to the Drill Hall Gymnasium and down the road to the Marine Aviation Detachment HQ. Pulled even with, then past the HQ sign and turned around the way I came.

With my mind on other things besides the run, before I knew it, I was climbing up Buse Road towards the stoplight turning onto Cuddihy and the road back to the Navy Lodge. One last climb up Cuddihy, past the stop sign and past the Navy Lodge sign.

A couple of selfies in front of the Navy Lodge signage. Back in the car, and off to McDonald’s for breakfast (and for my third straight meal of the weekend).

The circle is closed. What I have written I have written.

Songs of the Day:

Triarii: The Final Legion

Q*Brick: Shot’em

Deep Purple: Highway Star

The Darkness: I Believe in a Thing Called Love

Leonard Cohen: The Future

Manfred Mann: Blinded by the Light

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: 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.

 

Dear Tony/P90X, Day 79: Bringing It to the End

Dear Tony,

Wassup? Yeah, I know, it’s been awhile. Not been writing you but I have been working out.

I am back at the office this week. 0500 workouts mean less time for breakfast because now I have to actually shower and get dressed for work…like I used to do back in March.

So, it’s back to late afternoon workouts until the end of this P90X Lean cycle. My goal is to try and work out no later than 30~45 minutes after I get home from work. Not bad today, not so good yesterday.

Saturday I did do my Kenpo X workout. I believe I brought it more than I ever have for keno because my beats-per-minute numbers looked higher than I have ever had them. Probably because I was breathing more and engaging the core (driving the hips with a square upper torso) more than I ever had.

BPMs: 69 @ 38:11/75 @ 28:16/61 @ 21:10/76 @ 14:51/72 @ 4:30.

I was kind of “blah” after my second Sunday Did Not Finish, so I chose to “rest” instead of “X Stretch.” The DNF must have had some kind of mental effect on my because I didn’t eat “brunch” until about three in the afternoon. Or maybe the “keto” diet impact is helloing my body that I don’t need to eat that badly…like that Panda character in Kung Fu Panda, who busts his ass sparring with the Sifu, and then Sifu offers Panda a meat bun, and then Panda says, “No thanks, Sifu…I’m good.”

Still should have done X Stretch as some kind of “gentle” penance.

Yesterday I ground through Chest-Shoulders-Triceps/ABX. I upped the bands to a thicker band when I could, and tried to focus on the last three reps wherever I could. This is the last week actively working the muscles (Back and Biceps/ABX tomorrow), so just focused on getting the work in and doing the routines as close to “right/correct” as possible/ Goal was to work the body part with what I had and get the most out of it as possible.

In other words, my fifty year old ass was on his knees doing the pushup routines. Including the one-armed pushups. I am not the second coming of Jack Palance.

I am at “grin and bear it” mode on Ab Ripper X; just get the routines in as best as I can, close my eyes and breathe through each exercise. Some of the numbers are actually a little better.

Just got done with Cardio X as I do laundry and await my ‘first” dinner. Today I didn’t get a meal until 1100, then at a Snickers and chugged down a 24-oz. Mossy Oak tumbler full of Mio-infused water about a half-hour before the workout. I still got my workout and my sweat on, although the numbers might not show it compared to recent cardio X turns.

Today BPM: Yoga, 59 @ 27:20/Kenpo, 66 @ 18:05/Plyo: 69 @ 10:53/Core 54 @ 3:30.

So, that was my last four days since I last wrote you, Tony. Tomorrow morning is a nice, short run, and then tomorrow after work, it’s “the last gun show” with back and Bis/ABX.

See you next time, Tony!

Song of the Day: Today’s YouTube craze: medieval-styled covers of popular classic rock!

Gorgeous Kohlk/”Sail (original by AWOLNation)”

Modern Music of the Dark Ages/”I’m Blue (original by Eiffel 65)”

Samus Mordicus/”Paint it Black (original by the Rolling Stones)”

Graywyck/”Paranoid (original by Black Sabbath)”

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.”

 

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?

Dear Tony/P90X, Day 72: Cardio X

Dear Tony,

(Note to readers: Do NOT try this at home)

I was all kinds of lazy today. This is supposed to be Taco Tuesday, which means tacos chorizo y huevos for breakfast, and ground beef tacos with queso tacos and Pace Picante sauce for lunch and dinner. As of this writing, at 6:20 p.m. I have not had a solid meal all day. I am living on my fourth cup of coffee, and I have eaten handfuls of rice crackers, raisins, mini-chocolates, pigs’ feet, and Kawamata olives.

Today was Cardio X, and I was able perform without crashing. My heart rates were behind the curve for the yoga sequence, but as good or better for everything else. I also measured my heart rate immediately after the core routine was finished, instead of hitting “pause” on the DVD player, and got a high of 61 bpm. My bpm for keno wasn’t bad, considering I had to go check the phone first before I measured my heart rate.

BPM Scores: yoga-58 @ 27:20/kenpo-57 @ 18:06/plyo-68 @ 10:53/core-61 @ 3:43.

Tomorrow I am going to run the Ranieri 4, so P90X will be an after-work event for the third straight day. Hopefully I will have two full meals for Shoulders and Arms/ABX.

See you next time, Tony!

Song of the Day: Donald Fagen/”New Frontier:” Taking your girlfriend for a makeout date in your folks’ nuclear fallout shelter…a kinky idea by the former lead vocalist of Steely Dan. This song doesn’t fall too far from the Steely Dan tree. From Genius

“On The Charlie Gillett Show on London’s Capital Radio in 1988, Fagen said:

You’ll hear a little blues guitar played by Larry Carlton, and it’s kind of a track reflecting the spirit of the times. The storyline is basically about a bunch of kids who have a party in a fall-out shelter while their parents are away for the weekend.”

See? Told you so…

Dear Tony/P90X Day 69-71

Dear Tony,

Saturday was Kenpo X. I couldn’t find my heart rate monitor, so I just focused on pushing myself: working the hips with the punches and kicks, engaging the core, and breathing.

Yesterday, my lack of fueling on Saturday and my too-fast start caught up with me about mile 7 on yesterday’s run. I should have done X Stretch as a punishment for my DNF…but, grocery shopping and Merseyside Derby (sans crowds and “You’ll Never Walk Alone”) and then I ate dinner at 6:30 and fell asleep two hours later.

Just got done with Chest and Back/ABX. I did most of my pushup routines on my knees but made myself work the chest. Still feeling it across there as I type this.

I am using a heavier band on some of the exercises where I can use them, but damn, I could use a set of dumbbells.

All that being said…you were right Tony: pace yourself the first half, max out the second set. That’s exactly what I did. Oh, yes…talk about muscle confusion.

Whether I get my ass out of bed at 0500 or right after work…see you next time, Tony!

PS: Yes, I have been doing Ab Ripper X. At this point, it’s not about the numbers, it’s about pushing myself through the whole damn thing right after whatever workout I just wore myself out doing. Endurance now…six pack later.

Song of the Day: Elvis vs. Junkie XL/”A Little Less Conversation:” I discovered this remix of an Elvis Presley golden oldie during a Nike soccer commercial series way back in the aughts. Loved it so much I bought the single CD. I discovered the full original version during the movie Oceans Eleven (where have ye gone, George Clooney?) I love how the two sets of guitars are dubbed in.

From Genius: “Originally featured in the Elvis movie Live a Little, Love a Little and its soundtrack album Almost In Love, “A Little Less Conversation” was a minor hit upon release, peaking at #69 at the Billboard Hot 100. Then when it was featured in the Ocean’s Eleven soundtrack in 2001, Dutch DJ Junkie XL did a much successful remix that effectively put the song in the higher echelon of Elvis hits.”