Closing In on the Goal for February

I tried a new route this evening: Up to Gay, then right at Thach to Chewacla (Street, not the State Park), and down to Samford. Then up the hill to Dumas, and around to Wright's Mill down to University, and home. I thought it would have been longer, but it came out to be 5.4 miles. In my mind, I thought I could finish the month's goal with this one effort, but I didn't want to push it and finish with a big greedy bite; better to take it in two. I wore the compression suit, although it was just about 50 F when I left the house. I was still feeling a little heavy with dinner, too, though that was worked out about 2 miles in. Overall, I felt good.

I also wish to note that if there is any song that expresses joy moreso than "Cooperation", I'm not sure my heart could stand to hear it. That song just nails it.

Playlist
Vibrate On	Lee "Scratch" Perry
Over the Hills and Far Away	Led Zeppelin
Rudie Can't Fail	the Clash
The Man Who Sold the World	David Bowie
Mexican Radio	Wall of Voodoo
Jane Says	Jane's Addiction
Stay Close to Me	Bad Brains
Cooperation	Franco & Sam Mangwana
Can't You Hear Me Knocking	Rolling Stones
San Ber'dino	Frank Zappa

Time: 48:06

Distance 5.4 miles

Cumulative 37.1 miles

Pace 8:56 min/mi

Whippoorwill it's been a while

Logged another long one today. 8 miles, out a route so old it's practically new. Down Wright's Mill to Chewacla, and up the bike path to Canary Drive, and all the way around Whippoorwill. I opted to head down and around the big part first, then the smaller loop. On the way back, I decided to stretch it a bit and instead of turning into Tanglewood right away, up to Briarwood and down Mill Branch, making it an even 8 miles. It's a bit chilly out there, so I got to wear the spandex, which makes me smile.

Listened to an all-African mix, which has also been missing for a while. Heavy on the Mahlathini, because he is AWESOME.

Playlist	All African
Qhude Manikiniki	Umahlathini Nabo
Dadje Von O Von Non	Gnonnas Pedro et ses Dadjes
Indoda Yejazi Elimnyama	Amaswazi Emvelo
Feeling You Got	El Rego et Ses Commandos
Baba-Ye	Mahlathini
Guajira Van	No. 1 de No. 1
Thul'ulalele	Amaswazi Emvelo
Yonde Love Me	Kanda Bongo Man
Coumba	Orchestre Baobab
Cantique	Kanda Bongo Man
Beaux Dimanches	Amadou et Mariam
Kudala Besifuna	Mahlathini
Kumnyama Endiini	Mahlathini
Sai	Kanda Bongo Man
Ukuluma Izindaba	Amaswazi Emvelo & Mahlathini
Akekho Noyedwa Owaziyo	Amaswazi Emvelo & Mahlathini

Time 1:08:16

Distance 8.0 miles

Cumulative 14.6 miles

Pace 8.39 min/mi

Balmy run to Toomer's

I decided I'm not going to run the Callaway Gardens Half Marathon, even though I think I could do back to back Halfs. Pride precedes a fall, so they say. I did have a big fat blister on my right foot, which I opted to reduce right away, rather than wait for it, which I what I learned in the Boy Scouts. Tonight it was balmy after a big rain, about 63 F, and I opted to run up to Toomer's and back. Felt good most of the time. The Map My Route app was being wonky, so I didn't use it tonight.

Playlist
The Goose	Parliament
Big Time	Peter Gabriel
Orange	Meat Puppets
(I Love It When You) Call Me Names	Joan Armatradding
Slavedriver	Jenny & Johnny
Jump In The Line	Harry Belafonte
Bring It On	Gomez
Atomic Dog	George Clinton
Black Hole Sun	Soundgarden
Cantique	Kanda Bongo Man
Dadje Von O Von Non	Gnonnas Pedro & Ses Dadjes

Times
L1	12:06
L2	6:04
L3	5:51
L4	11:11
L5	3:15
L6	10:48
L7	0:49
Total	50:05

Distance 5.6 miles

Cumulative distance 36.5 miles

Late in getting to October

First run of October. A bit of resting on my laurels, getting sick, bad weather (but not that bad, really), being busy with work, and plain old SLOTH. I did get out this morning, and did my 4.6 mile loop, up Gay to Samford, College to Woodfield. Not feeling too bad after the hiatus and a night of unhealthy consumption (buffalo wings and beer).

Playlist
Baba-Ye	Mahlathini
Genius of Love	Tom Tom Club
Superunknown	Soundgarden
Academia	Sia
You're My Best Friend	Queen
Here It Goes Again	OK Go
The New World	X
Born Free	M.I.A.
Lust for Life	Iggy Pop
The Width of a Circle	David Bowie

Times
L1	11:51
L2	5:50
L3	6:58
L4	3:16
L5	10:23
L6	0:54
Total	39:12

Distance 4.6 miles
Cumulative distance 4.6 miles

Cooler

More nighttime running. The temperature dropped a good bit today. I ran Gay/Samford/College/Woodfield/home with a little extra bit at the end. I ate a pretty large dinner, with beer and potato chips and cake, which is a thing I do on most Mondays. I then came home and took a short rest, which I often do. When I got I, I thought I'd hit the road, because I was feeling like it, but once I got out, all that crappy food caught up with me. I didn't feel awful, but I wasn't going fast and I didn't feel great until towards the end when I felt a bit better. At least I felt better enough to tack a bit on. I listened to one of my new CDs from Amoeba, a collection of African psychedelia put together by David Byrne (of Talking Heads fame) on his Luaka Bop label. Most of it doesn't sound too psychedelic to me, rather more there are a lot of other influences evident as well.

Playlist -Love's a Real Thing (World Psychedelic Classics 3-Africa)
Minsato Le, Mi Dayihome -Orchestre Poly-Rythmo de Cotonou Dahomey
Love's a Real Thing -Super Eagles
Keleya -Moussa Doumbia
Ceddo End Title -Manu Dibango
Porra -Sorry Bamba
Guajira Van -No. 1 de No. 1
Better Change Your Mind -William Onyeabor
Allah Wakbarr -Ofo & The Black Company
Awon-Ojise-Oluwa -Gaspar Lawal

Times
L1 13:23
L2 6:28
L3 7:47
L4 3:32
L5 11:14
L6 3:05
L7 0:55
Total 46:24

Distance 4.9 miles
Cumulative 19.4 miles. *Almost* half way there.

Muggy muggy muggy

A hot and muggy run, even at 7:45 at night. Friday night with good friends, I ran to their house through Grove Hill. It didn't add much to the run, just changed the topography a bit. I listened to some African music, mostly my new collection of South African township stuff (Amaswazi Emvelo "You're Telling Tales", featured on Indestructible Beat of Soweto), but started off with some Beninois stuff.

Playlist
Dadje Von O Von Non -Gnosnnas Pedro et Ses Dadjes
Ukuluma Izindaba -Amaswazi Emvelo
Akekho Noyedwa Owaziyo -Amaswazi Emvelo
Uyivila -Amaswazi Emvelo
Intombi Yami -Amaswazi Emvelo
Ziphi Ezakhithi -Amaswazi Emvelo
Sengikala Izinyembezi -Amaswazi Emvelo
Indod 'Emenyama -Amaswazi Emvelo
Amusuke Eduze Kwami -Amaswazi Emvelo

Times
L1 31:21
L2 1:18
Total 32:39

Distance 3.5 miles
Cumulative 14.5 miles

African Cool

It's a lot cooler out than it has been or normally is, quite conducive to my rather laid back approach to getting out early. I went out on a route I think I've only hit once before, and in the reverse of how I did it last time. Over the hill towards Ogletree, down Ogletree to Windway, and up through Grove Hill back to Wright's Mill.

Also, somehow I slipped over 1000 hits without realizing it. Yay.

Playlist -African
Dadje Von O Von Non -Gnonnas Pedro et Ses Dadjes
Qhude Manikiniki -Umahlathini Nabo
Marie Jose -Ryco Jazz
Indoda Yejazi Elimnyama -Amaswazi Emvelo
Shakalaode -Wganda Kenya
Tin Lin Non -Honore Avolonte et L'Orchestre Poly-Rythmo
Marcus Garvey -Burning Spear
Cooperation -Franco and Sam Mangwana

Times
L1 8:57
L2 13:13
L3 25:31
L4 0:47
Total 48:28

Distance 4.9 miles
Cumulative distance 20.7 miles

Merry Month of May

Been off again, but I expect an uptick in activity as my classes took their final exam today. I knew I had to get out at least once before this weekend's 5k. It's a bit cooler than one might have expected, but that just made it a beautiful day for an afternoon run. Up to Samford/Gay back along College. First time in a long while. I've been trying for days to find Speakerboxxx on my hard drives, then trying to find the CD. W00t! Found it! Bowtie!

Playlist -songs getting stuck in my head
Across the Universe -the Beatles
Cooperation -Franco and Sam Mangwana
Bowtie -Outkast
Cantique -Kanda Bongo Man
The Way You Move -Outkast
El Microfono -Mexican Institute of Sound
Blanket of Weeds -Meat Puppets
Search and Destroy -Iggy and the Stooges
Sissyneck -Beck

Times
L1 12:59
L2 6:36
L3 7:53
L4 3:34
L5 11:51
L6 0:49
Total 43:41

Distance 4.6 miles
Cumulative distance 4.6 miles

And yet a little further

Second day with the new shoes. A little numbness in my right foot. Shoe too tight? Loosen laces? I hate to return things. Hate Hate Hate. I'll give it one more try. Up to College/Samford and back via Gay.

Playlist (Rough Guide to Congolese Soukous)
Cooperation -Franco & Sam Mangwana
Amie Mamibo -Zaiko Langa Langa
Loi -Koffi Olomide
Sarah -Tabu Ley Rochereau
La Vie -Deyess Mukangi
Naji -Pepe Kalle

Times
L1 12:30
L2 3:26
L3 7:27
L4 5:47
L5 10:43
L6 0:52
Total 40:44

Distance 4.6 miles

Penance for Pigging Out

Last night I totally pigged out. I was well-mannered for most of the day but as it got into the evening I began snacking heavily, then had a large dinner and just kept going, mostly with things that are not on my diet. So I wanted to do penance today, only I didn't want to hurt myself any further.
Route: Gay Woodfield College Toomer's Corner Magnolia Gay Samford Wright's Mill Woodfield Gay Home

Playlist: African
Cooperation -Franco & Sam Mangwana
Marie Jose -Ryco Jazz
Mondo Soul Funky -Ebo Taylor Jr & Wuta Wazuri
Qhude Manikiniki -Umahlathini Nabo
Sini Lindile -Nganeziyamfisa No Khambalomvaleliso
Sai -Kanda Bongo Man
Dadje Von O Von Non -Gnonnas Pedro et ses Dadjes
Makojo -Chief Osita Osadebe
Tin Tin Lon -Honore Avolante et l'Orchestre Poly-Rythmo

Times
L1 12:12
L2 3:21
L3 11:13
L4 6:08
L5 7:05
L6 11:54
Total 51:53

Distance 5.85 miles That's 28.7 miles for the week. Which is pretty good, considering I'm on healing time

Short Day, No Fooling

That last 10-miler hurt. Yesterday I came up lame, with greater tightness in my right calf. It's been troubling me for some time and not getting better. Also, my left knee started giving me some grief, in front on the inside (away from where I had surgery before). So I decided to stop at 21 for March, and try my luck at April. I'm still a little sore today, but decided to get back out there for a little shorter of an endeavor, and not too quickly either. Up Gay to Samford, back down College to Woodfield, and back via Gay. A nice little 4.54 mile run. I may go for 20 more this month, but not if I have to try and hurt myself in the process. I like to say, brave is doing something dangerous because you have to, stupid is doing something dangerous because you want to.

Playlist-African
Dadje Von O Von Non -Gnonnas Pedro et Ses Dadjes
River Luv Rite -Oneness of Juju
Marie Jose -Ryco Jazz
Beaux Dimanche -Amadou and Mariam
Qhude Manikiniki -Umahlathini Nabo
Joyce No. 2 -Johnson Mkhalali
Cantique -Kanda Bongo Man
Gazera -Moussa Poussy
Coumba -Orchestra Baobab

Times
L1 12:38
L2 5:41
L3 0:49
L4 6:11
L5 3:27
L6 12:15
Total 41:01
Distance 4.5 miles

Road Trip, and back on the Road

I spent the last four days in Charlotte, at a meeting my wife was attending. I did see people running through downtown Charlotte, but I didn't really get the opportunity to join them. I swam in the pool at the hotel, but not in a real exercising sort of way. I also tried the treadmill in the hotel gym. I hated that thing. I spent 12+ minutes on it, and did not care to watch TV jiggle in front of me, or to have all these buttons to regulate the speed. I almost fell off the thing. Suffice to say, it is not for me at this point; I much prefer feet on concrete. So I went for an evening run out to the bike path, bringing a flashlight with me for the first dusky run in a while. It was brisk out, nice for running. Ahhhh. Home sweet home.

Playlist
(I Love It When You) Call Me Names -Joan Armatradding
Queen Bitch -David Bowie
Ocean Breathes Salty -Modest Mouse
Honton Soukpo Gnon -Antoine Dougbe
Rastafari Is -Peter Tosh
Pork Roll Egg and Cheese -Ween
Hotel Yorba -White Stripes
Jolene -Cake
Andy Warhol -David Bowie
Cissy Strut -the Meters
Heavy Heavy Heavy -Geraldo Pino
In This House That I Call Home -X
No One Knows -Queens of the Stone Age

Times
L1 7:47
L2 6:39
L3 13:25
L4 8:14
L5 4:55
L6 6:55
L7 7:17
Total 55:12 Another PB. Yay!

A Day of Rest was a Good Idea

Felt much better today. Good enough to run 10.2 miles. It was warm out there, and I probably should plan on running this route in much warmer weather without some sort of rehydration scheme. Down Ogletree Road and back, then down to Chewacla and home. Another all-African playlist. Why do I like African music for long runs? I think because most of the songs I listen to are amazingly upbeat, and they're also typically longer than pop songs, so I can listen to a few of them and keep a mood going.

Playlist
Makojo -Chief Osita Osadebe
Sweeper Soul -Super Mambo 69
Dadje Von O Von Non -Gnonnas Pedro et Ses Dadjes
River Luv Rite -Oneness of Juju
Marie Jose -Ryco Jazz
No Condition Is Permanent -Marijata
Indoda Yejazi Elimnyama -Amaswazi Emvelo
Lela-Lela -Kanda Bongo Man
Honton Soukpo Gnon -Antoine Dougbe
Qhude Manikiniki -Umahlathini Nabo
Afro Funk -Peter King
Cantique -Kanda Bongo Man
Gaweizo -Moussa Poussy
El Son Te Llama -Orchestra Baobab
Coumba -Orchestra Baobab
Soyeya -Saadou Bori
Howkouna -Ali Farka Toure

Times
L1 (Home-Stop Sign) 8:29
L2 (SS-Windway) 11:53
L3 (W-Moore's Mill) 18:31
L4 (MM-W) 19:00
L5 (W-SS) 12:41
L6 (SS-Chewacla) 7:53
L7 (C-SS) 8:13
L8 (SS-Home) 9:03
Total 1:36:42. Slower on all the return lengths. Oh well, a long run is still a good run, if it doesn't hurt me.

Warming Up

Today was the first day in shorts/no spandex and short sleeves. I'm not sure if it's the weather, my lunch or the challenge I've laid before myself, but I was feeling a bit sluggish out there. The route, University, Donahue, Magnolia, Gay, Thach, Armstrong, Gay, Home.

Playlist "World Music" or African and Hawaiian.
Okuzua -Orchestra Lissanga
Wai Hu'ihu'i O Ke Aniani -Gabby Pahinui
Dadje Von O Von Non -Gnonnas Pedro et Ses Dadjes
He'eia -Gabby Pahinui
Dofana -Ali Farka Toure
Qhude Manikiniki -Umahlathini Nabo
My Little Grass Shack -Gabby Pahinui
Goye Kur -Ali Farka Toure
Cinquante Six -Ali Farka Toure
Mauna Loa -Gabby Pahinui
Mahini Me -Ali Farka Toure
Nansi Imali -Ladysmith Black Mambazo
Makojo -Chief Osita Osadebe

Times
L1 14:18 (Home->Donahue)
L2 16:27 (Donahue ->Magnolia)
L3 5:15 (Magnolia->Gay)
L4 6:36 (Gay, Armstrong, Samford)
L5 6:04 (Samford/Gay->Gay/Woodfield SS)
L6 12:25 (SS->Home)
Total 1:01:04

Afreakin'

Saturday, 6 February, is the annual Love Your Heart Run, sponsored by AORTA (which I'm thinking of joining, but haven't yet). I'm planning on running in the 10K. So I wanted to go on a long run sometime this week (other than the 10K, which for me is a long run), but didn't get out that long on Monday or Tuesday. So I thought I'd go today. Now, when I ran track back in high school (I was a sprinter), we'd always take an easy day before a meet, so I thought that's what I'd do. I went out to the Shel Toomer Bike Path, which I reclocked with a digital odometer, and it came out to 3.2 miles each way, so it's actually a bit longer than I thought. I made a conscious decision to take it slowly, which I haven't really done in a while, though it was my original plan. It actually felt amazingly good, which surprised me. On the way back, I tried to speed up on the uphills, just for a bit of a challenge. An all-African playlist today.

Playlist
Shakalaode -Wganda Kenya (actually a Fela cover)
Heavy Heavy Heavy -Geraldo Pino
Beaux Dimanches -Amadou and Miriam
Gazera -Moussa Poussy
Jiin Ma Jiin Ma -Orchestra Baobab
Sai -Kanda Bongo Man
Qhude Manikiniki -Umahlathini Nabo
River Luv Rite -Oneness of Juju
Mondo Soul Funky -Ebo Taylor Jr. and Wuta Wazuri
Kovita Gbe De Towe -Antoine Dougbe
Marie Jose -Ryco Jazz

Times
L1 9:03
L2 7:36
L3 15:25
L4 15:45
L5 8:11
L6 8:30
Total 1:04:40. So, I wasn't going for speed, but I did want to make sure the last split was better than the first, to make sure I wasn't getting too fatigued. Also, I'm feeling good. And my time wasn't that far off from previous runs.

5k again

I took the weekend off. After three days in a row, I didn't think I needed to turn my feet to hamburger meat for pride's sake. But the important part is staying in the swing of things, which I did today, hitting the same route I hit on Friday. I did a better job on the splits today I believe, at least vis-a-vis applying my thumb to the button. An African playlist today.

Playlist
Thululalele -Amaswazi Emvelo
Dadje Von O Von Non -Gnonnas Pedro et Ses Dadjes
New bell -Manu Dibango
Takuta -Babatunde Olatunji
Funky Crookie -Exile One
Feeling You Got -El Regno et Ses Commandos
Lady -Fela Kuti

Times
L1 6:34
L2 21:41
L3 5:28
L4 6:29
Total 40:13 The 5k is L2+L3, or 27:09. L3+L4 is from Woodfield stop sign to home, of 11:57. Pretty good.

5k plus

So today is what, my third or fourth day in a row? Starting out today, my calves were most sore, but now I think I have a blister on the bottom of my right foot which hurts a little more. I think I'm feeling a big endorphin rush, not just heart attack paranoia. I'm planning on starting to run in some races in the area. Not to compete, I don't think I stand a chance, but rather to go on routes that are actually measured. Today I thought I'd try one of these routes, since it's nearby enough. It will be a 5K, so I ran it. I tried to get my time for the actual 5K, but didn't quite time the lap correctly.

The Route
Gay Loftin Wright's Mill Janet Heard Dumas Wright's Mill Samford Gay

Playlist
Queen Bitch -David Bowie
Andy Warhol -David Bowie
Indoda Yejazi Elimnyama -Amaswazi Emvelo
Dadje Von O Von Non -Gnonnas Pedro et Ses Dadjes
Wahine U'i -Gabby Pahinui
Birds in the Treetop -Ras Michael and the Sons of Negus
Can't Forget About You -Nas
Ghettochip Malfunction -Beck
Highway to Hell -AC/DC
Iron Man -Black Sabbath

Times (a bit confused)
L1 8:36
L2 (mostly the 5 k, plus about 2 minutes) 25:27
L3 (Loftin -> home) 6:16
Total 40:20. So I thought I thumbed the lap when I got on the actual 5K route, but I didn't. I thumbed it when I found the error, about 2:30 later or so. The last split was from the end of the 5K loop home, and was similar to the same length on the way out. So really if I add the difference between L1 and L3 (2:20), then my 5K time is about 27:47 , which is pretty OK for me.

First chilly run of 2010

I've been meaning to get back out (how many posts start out that way?) but have been a bit on the slothy side. I've been working around the house, and did get out on a mellow 2.8 mile hike out at Horseshoe Bend National Military Park with the family, which doesn't really count for much. This afternoon I got on my spandex and got feet on the concrete, out to Chewacla and back. I seem to have slowed down a bit, and my right knee was acting up a bit. I need to find out about the half marathon coming up, and try and figure if I can actually do it or not.

Playlist
Makojo -Chief Osita Osadebe
Just Like That -Fela and Egypt 80

Times
L1-->8:41
L2-->7:29
L3-->8:16
L4 -->8:40
Total-->33:06. Not close to the record, lost some ground. hmmph.

Nd'in ga ba tondi ra yu...

s'a goona desi me ga. Which is a Zarma proverb, ay ma feeri aran se (which I must open for you). "If you want the honey inside the rock, don't look at the edge of your axe". Today I established a new personal best long for running, 1:31:55. I had an objective in mind, the intersection of Ogletree Rd and Moore's Mill Rd. I'm not sure how far it is yet, but I'm going to measure, believe me. Why? I don't know, I felt I had it in me (and I'm pretty sure whatever "it" is, it's gone, or is at least very tired). Knowing I had a long run ahead of me, the theme of the playlist is African. A lot of these songs are long (over 5:00 minutes), including two Fela tracks, which seems to be common in most of the African music I've heard.

Playlist
Qhude Manikiniki -Umahlathini Nabo
Indoda Yejazi Elimnyama -Amaswazi Emvelo
Lady -Fela
Okuzua -Orchestra Lissanga
Cantique -Kanda Bongo Man
Naam -Christy Azuma and Uppers International
Beaux Dimanches -Amadou and Mariam
Coumba -Orchestre Baobab
River Luv Rite -Oneness of Juju
Funky Crookee -Exile One
Army Arrangement -Fela
New bell -Manu Dibango
Qhwayilahle -Moses Mchunu
Thul'ulalele -Amaswazi Emvelo
Sakutumbe -African Brothers

Time

Home to stop sign 8:45

Stop Sign to Stop light (Ogletree and MM) 35:34

Stop light to stop sign 37:31

Stop sign to home 10:04

Total 1:31:53

Not too surprising that the splits started to lag between out and back. I'm not disappointed.

Africa mix again

I got out again today after a 6 day hiatus. I went out to visit Missoula, Montana, which looks to have some excellent places to go running/hiking/biking/fishing/skiing etc.etc.etc. I didn't run while I was out there, but did go on a couple of hikes, which weren't strenuous at all, but were loads of fun. Today's playlist went back to Africa. Lots of Fela news showing up in the Facebook-o-sphere, so I started with one of his 22 minute opera. This picture is at the turnaround, at the entrance to Chewacla State Park, (which I like to call Chocolate Cake Park, for no real reason), The one below is just before the turnaround, about 1/8 mile.

Playlist

Just Like That -Fela Anikulapo Kuti and Egypt 80

Marie Jose -Ryco Jazz

Sakutumbe -African Brothers

Time

Home->SS1 9:34

SS1->SS2 8:26

SS2->SS1 8:23

SS1->Home 9:08

Total: 35:33

Total 35:33
Most excellent splits, I'm quite happy with that. Faster on leg 4 than leg 1. Statistically identical on 3 and 4. I was able to pick it up a bit on the last hill, which was awesome.