Tag Archives: video

One Week: Day Four

Good news first: first fartlek of the year is in the books…YAAY!

A fartlek, for me is pace training. I picked it up from my six-month marathon training program when I was training for my first marathon in 2014. Basically, it’s a five minute warm-up jog, followed by four minutes of running at 70% of your normal running  speed, then a minute jog. After 30-45 minutes of this, it’s a five minute cool-down. I did the half hour fartlek today.

I also started planning for my long runs for the rest of this month and my half-and-full marathon schedule for later into the summer. My goal is to run a half marathon and a full marathon in August, September and October. October is when I want to run the Woodrow Wilson Bridge Half before I taper for the Marine Corps Marathon.

Finding half and fulls is going to be more of a challenge than I thought; I normally like to keep the travel within Maryland. My plans usually involve driving up to the event on Saturday afternoon, running on Sunday, then driving back on Monday morning. Unfortunately there’s some slim pickings this year for long distance races in Maryland, so I might have to branch out to Virginia or DC. Bit of a matter of logistics and money for me.

Bad news: I broke my diet. It was a previously planned event, though: our workplace hosted a potluck. Yours truly bought four bottles of soda (SACRILEGE!!!) and two more liters of sweet and unsweet iced tea, plus two packages of King’s Hawaiian hamburger buns. I also brought a hotplate and a skillet to toast the buns for the pulled pork that one of my supervisors brought for the lunch.

Sooo…it was pulled pork, and Popeye’s Chicken…and four different kinds of salad…and Fillipino dishes of pancit and lumpia…and a gorgeous white cake from Wlildewoode bakery that I was just not gonna pass up.

I spent the afternoon drinking as much water as I could (including one last 8 oz. in a 12 oz. cup of coffee).

Oh, by the way: I took home a plate from the potluck…to include one last piece of that cake.

Last bit of bad news: WordPress is charging $99/year for me to upgrade my current blog package, to include the privilege of posting videos. I will have to think about this and see where I can squeeze it into my budget. I kind of miss posting videos of songs that I like; it gives the blog a little bit more of my personality.

Dinner calls (gotta get that ‘protein!’). More tomorrow.

A Beautiful Day…

Marathon training means never having to say “It’s such a beautiful day; I should be outside more!”

The 7.2 miler is done. Did the Pax River Beach House 10K (6.2 miles) plus an extra mile loop to make up for a too-short run last week, as well as paying of for missing the training run last Thursday. With that, Week Five and Month One of Zero to Marine Corps Marathon is in the books.

My first full month of training hasn’t been perfect; I’m not stretching as much as I should, my right knee is still a little tender near the start of my runs. I’m getting used to training six days a week again, alternating between running/fartleks and the gym. During my last few years in the Marine Corps, I would pull twice a day PT sessions, six days a week. Unfortunately, I stopped doing that nearly four years ago, and I’ve been paying the price. Now that I am back to a regular exercise routine I need to do two things: a much better diet and more stretching. I also need to start chugging some of that Shakeology that I have siting in my pantry shelf; I am just a lethargic lump after my workouts, and coffee with breakfast just isn’t cutting it.

I don’t know if it’s too early for this, but my training routine could use a shakeup. When I sketched out my schedule for June, I’m basically running the same routes every week (the Willow Road Routes). This is mostly dictated by time and location; it is directly outside my house and finishing them gives me enough time to recover and get ready for work. When I announced to my Marine Corps league brothers that I was running the Marine Corps Marathon, one of them suggested joining the Pax River Crossfit group to aid me in my training (specifically the weight-loss/belly trimming department). Lastly, there’s the matter of running some road races before the MCM so I can get used to running with a multitude of people again. I think that could make a huge psychological difference. My one planned race is a 5K, but my schedule requires a 5-miler that day. Hmmm…

Also, I need to hook up with an Avon lady for some Skin-So-Soft. The Repel brand insect lotion i am using is effective, but I don’t like the odor and I keep hearing bad things about using so much DEET (the insect repellent ingredient) on my body three days a week.

As for “Forty-Eight to Joe’s”…right now it’s a washout. Between my dashed vacay plans, the stress from my job, working the Blue Crabs, and just not having enough “pep” after the training took a toll on getting stuff done. I really wanted to go to Joe’s Crab Shack to watch Game 7 of the NHL Eastern Conference Finals (GO. BLACK. HHAAAWWKS!!!), but it’s a there hour drive round trip, with the return drive coming at maybe 10:30 at night.

That being said, today is a beautiful day. I am hoping that June will be a little drier, especially in the early mornings. The sunlight/false dawn is a little better than running in the darkness; however, I could do without running during the rain. Oh, that reminds me…

Two more things I really could use are 1) contact lenses, because I’m tired of having to adjust/clean off my glasses while I am running, and 2) new running shoes. I have consulted with friends at work and on Facebook and I have been recommended styles from Brooks and New Balance. Decisions, decisions.

One month down, five to go (it’s June already? really?)…hoping to get fitter, stronger, and faster next month.

Did I say it was a beautiful day?

(PS: I always post lyrics videos because, hey, who knows what the singers are really singing? And isn’t it nice to learn something once in a while?)

(PPS: No idea why my first couple of video hyperlinks put up videos while my other just linked to YouTube for the video.)

Be Kind to Your Knees, You’ll Miss Them When They’re Gone

Today was the Willow Road- HWY 5 four miler, with plenty of inclines and declines all over the course, including a steady drop/uphill at the 1.5 mile mark, and another uphill-downhill series around the last mile (up the hill to the 3 mile point, cruise to the last turnaround, then finish with a nice uphill).

I think I might need icepack knee braces for both my knees for tomorrow’s circuit 2. Actually I might need to buy another brace tonight and ice up both my knees overnight before the workout tomorrow. Gotta keep those lower joints healthy; I just passed the one month mark yesterday, and I don’t want to be missing too many more workouts due to injury.

Tomorrow: Circuit course 2, then the fartlek out in the gym parking lot. I was going to do it on base, but the base gym is under renovation.

For those of us who lived in the 90s, today’s blog title comes from a high school senior’s valedictorian speech. Said speech was later transcribed and performed via spoken word by film director Baz Luhrmann. I think it made the Top Ten in 1997 or 98. High school senior plus quirky director (Romeo + Juliet, Moulin Rouge) = hit record? Who knew? Anyway, that is one good piece of advice from the speech/song. There is also another line about how to appreciate your body and use it any way you can; I believe that is also good advice because we need to appreciate the things we can do with our human form. This is one of the reasons I got back into running and running the MCM this year; I want to enjoy doing physical fitness and activities while I am still healthy enough to do so.

Last night I drove home from LaPlata to lexington park; a 55 minute drive through a severe thunderstorm. Joy. I thought about using one of the good tunes I listened to on the way home, but I think Mr Luhrmann can handle the video chores today…



Memorial Day Rant

No I am not going to talk about how I walked around my apartment complex for a half hour. Not today.

On this Memorial Day I wish to comment about two things: 1) people complaining about the Flag, the Pledge of Allegiance, the National Anthem, and anything having to do with showing respect to the country they live in. 2) the current state of the United States Armed Forces.

First topic: It seems that once a week I have to read some article about…

1) somebody complaining about displaying the Stars and Stripes ANYWHERE,

2) somebody making a hot mess when singing the National Anthem,

3) somebody wanting to change or abolish the National Anthem,

4) the ongoing debate over the phrase “Under God” in the Pledge of Allegiance,

5) whether or not to perform the Pledge, regardless of the phrasing…

By now, you should get my drift. In the last 26 years since I graduated Richwoods High School in Peoria, IL, we have graduated a generation of people who seem to have no obligation to respect their own country. Never mind that it is still (?) the most free republic left in the world. All everybody wants to focus on and bitch about is how America stepped on the backs on Native Americans, Negroes, women, immigrants (legal and illegal) on the way to greatness. Instead of learning from the bad in America’s past, we use those events as a crutch and an excuse to whine about damn near everything related to this country.

“I don’t wanna take my hat off for the National Anthem.”

“Dude, do I have to say the Pledge of Allegiance? Can I, like, do it without saying,’under God?'”

“Sir, you can’t fly the American flag here.”

2) On a daily basis, our Armed Forces of the United States are being run by people who have little to no practical experience serving with or working for our nation’s military. We have people who have never enlisted or been commissioned (as an officer) in any branch of service dictating and pontificating  to those who do. We have a legislative branch and a Department of Defense imposing rules and regulations on our military that have little to nothing to do with fighting and winning a war.

Worst of all, we have two Vietnam veterans who are leading the charge to build a weaker, less effective military. Charlie Hagel may be the worst Secretary of Defense since Robert McNamara during the Vietnam War. His every action broadcasts a weakness to our current and potential foes; every time he speaks, I cringe. John Kerry? This is our senior diplomat? 

Look, folks…the reason why we maintain a standing military is to fight and win wars. That military wins wars by KILLING PEOPLE AND BREAKING THINGS IN A VIOLENT MANNER. It isn’t nice, and it isn’t pretty, and it’s not like the video games or movies. Maintaining a military requires having the best possible people who are morally, mentally, and physically fit to fight and win a war, regardless of what job their respective service gives them. Such a calling sadly requires that some of our sons and daughters might go forward and either not come back whole, or not at all. We as a nation and a people must take care of those Airmen, Coast Guardsmen, Sailors, Soldiers, and Marines who come back broken from war. We as a nation must remember the sacrifices of those who gave their lives for our freedom.

For those of us worrying about our military-industral complex, here’s a little secret: Russia, China, North Korea, Iran,  Muslim theocracies and would be tyrants worldwide have their own military-industrial complexes, and they’re not about to start beating swords onto plowshares for anybody.

For those of us who think going to war in Afghanistan and Iraq was a waste of time, money and lives, here’s another little secret: We did so to send a message. That message? “You bring war to our doorstep, we will return the favor a thousandfold.”

For those of us complaining about the American flag, the National Anthem, or anything related to showing honor and respect to America…today you need to greet any and every active duty serviceman or servicewoman, greet any veteran or retiree of the Armed Forces, and say “Thank you for serving and protecting our Nation.” Then you need to attend any Memorial Day events, specifically ones that actively remember those who lost their lives in war. After all that, you need to reflect on how you have the right to do what you do and say what you say because somebody took an oath, put on a uniform, grabbed a weapon, and went to a foreign land to DIE TO HELP PROTECT THE FREEDOMS AND RIGHTS YOU HAVE.

The point was made recently that America has always fought wars as “the away team” during most of the  Nation’s history. Our Armed Forces are built and maintained, and our servicemen and women are trained so we will never have to be the “home team.”

Enjoy your Memorial Day. Remember the fallen, and give thanks for what they have done.

Week 4 Review: Where Am I?

My bruised right shinbone sang out a little bit at the start of today’s run, but as the run wore on, it went further and further to the back of my mind. meanwhile, the left leg began wearing out near the last mile.

I did six miles today. I think I did six. As I ran up Shaw Road on the 10K/6.2 mile course, I got confused by the mile markers that were posted. I saw markers for the 1 and 1.5 miles, but I never saw any more. I turned around at Shaw Rd/Sears Road, but then i saw a 2 mile marker. Not wanting to short-sheet a run (and I had already added a mile for my “med down day” on Friday) I turned back around and ran until i got to the runway near the end of Shaw Road. I never saw another mile marker, so I turned around at the runway and headed back. I hit the wall a little bit near the 5-mile mark, and slowed down as I neared the finish.

After breakfast I will go out and mark my route. Note to self: Do NOT depend on NAS Pax River to mark ANY of their run routes! Always to a route recon the day before you do any more base runs!

As far as the calendar is concerned, Week 4 is done; however, I still have two miles to make up for missing Friday’s run. Next week, I get the Willow Road four-milers, which means some good inclines/declines on my training. Next Sunday is the NAS Beach House Run, where I get a fairly steep decline near the 1.5 mile point, then a curved uphill right around the two-mile point. Gonna be a fun way to close out May.

How ’bout a nice long Zeppelin deep track for your Sunday running pleasure:


Late weights

I really need to stop with waiting until after work to hit the weights; I was planning on driving straight to the gym from work, then I forgot my gym clothiers. I went home at 4:45 to go change, then got caught up in internet BS and didn’t hit the gym until 6:45.

After my Saturday workout, I’m going to reevaluate what weights I used on both cycles and start adjusting (mostly adding) my weights. My goal is to lose the weight, but I want to be a little more of a challenge that I’ve been getting. My focus is supposed to be on cardio, not burning my muscles out.

Speaking of which, that’s the main reason why I have to make my workouts in the morning…it’s better for me to get close to twenty-four hours of recovery time between weights and running than twelve (or less).

Tomorrow is Willow Road- Highway FIVE, not FOUR as I’ve been telling everybody these last two weeks. The full three miles ends with the incline back to my apartment inroad where I start and finish my Willow-Shangri-La two miler. Sunday is the Willow four miler (final turnaround: SMH-21).

Between all that is the Saturday trip to Mr. Tire to get my “forever brakes” repaired/replaced. Need to find that receipt before then.


Mini-rant one: I am sick to death of Michael Sam. Between Peter King (Sports Illustrated), Deadspin (obnoxious commenters and hypocritical writers) and Grantland (everybody trying to win a Pulitzer writing about this stuff) I just want to stop. Of course everybody’s going to accept gay rights: we’re so piss-poor as a society when it comes to keeping our business private, our kids are being taught the wrong things about sex,  we have no morals, common sense or shame…hey, why not celebrate two guys who like to sodomize each other?

Mini-rant two: I have no problem passing out some cash to beggars; however, when I see two arms full of tattoos and can smell alcohol on your breath from three feet away, I have to ask: exactly WHY don’t you have money for a bus?

TBT: The late, great Phil Lynott (bassist/lead vocalist for Thin Lizzy [Boys and Back in Town]…