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

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.

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.