Ego Trip

Another lovely day in San Francisco, another 5 mile run.  Today I went the other direction, up into the Presidio and over to the head of the Golden Gate Bridge.  After my last experience with running on the bridge, (it sucked, too many aimless gawking tourists to bump into, I advise against it) I opted to take a picture and turn around, knowing that I had a good run in.  Again, I had to stretch it out by going down a block or two, but I got it to exactly 5.00 miles.  For no particular reason, I thought I'd make a very egoistical playlist.

Playlist	In the Key of "I"
I Luv I Jah	Bad Brains
I Wanna Be Your Boyfriend	Ramones
I Stole Your Love	KISS
I Am Trying to Break Your Heart	Wilco
I Lost It	Lucinda Williams
I Got The Feelin'	James Brown
I Fink U Freeky	Die Antwoord
I Feel Fine	The Beatles
I Do	J. Geils Band
I Wanna Be Sedated	Ramones
I Wanna Roo You	Van Morrison
I Am That I Am	Peter Tosh

Distance 5.00 miles
Cumulative 20.16 miles
Time 43:49
Pace 8:45 min/mile

Early Morning Long Run

It's been a while since I got up this early to run, but I got out just after 6 this morning, and it was quite nice. I was alone, so I had some tunes, and went farther than I've been going, and all that slow running has slowed me down a bit.  I went up Gay all the way to Glenn, and then back down College to the Art Museum and back.  All together, exactly 6 miles.

Playlist	Peter Tosh
Crystal Ball	from "Mystic Man"
No Sympathy	from "Legalize It"
Reggaemyelitis	from "Wanted Dread and Alive"
Glasshouse	from "Mama Africa"
Equal Rights	from "Equal Rights"
Coming In Hot	from "Wanted Dread and Alive"
I'm the Toughest	from "Bush Doctor"
Rastafari Is	from "Wanted Dread and Alive"
Burial	from "Legalize It"
Till Your Well Runs Dry	from "Legalize It"

Distance 6.0 miles
Cumulative distance 25.74 mi
Time 51:40 min
Pace 8:36 min/mi

Summer 5K Series week 2

Another Summer 5K.  A bit warmer than last week.  Veronica ran the 1 mile fun run again, and did well, about 7:40.  She says she'll do the 5K next week.  Violet ran the mile again and did much better, finishing strong at about 10 minutes.  For my part, I started out quickly, ran the first mile under 7 minutes, but I couldn't keep that pace.  Even so, I did all right.  I think I'm starting to get the hang of this course.

Playlist	Reggae
Birds In The Treetop	Ras Michael and the Sons of Negus
Stepping Razor	Peter Tosh
Crystal Ball	Peter Tosh
Cold Blood	Peter Tosh
Peace Treaty	Peter Tosh
Chiney Man	Culture

Distance: 3.29 miles
Cumulative: 12.93 miles
Time 24:26
Pace 7:25 min/mi

Warming up/West Pace

It's starting to get warm out there. And here it is the first day of Spring? Happy Vernal Equinox!

For today's route, I hit the Shel Toomer Bike path and out around West Pace. It was the first time with the MapMyRun app, so I was able to measure it: 6.89 miles. Also, I recently was introduced to some Wilco that I really like. I've heard Mermaid Avenue, but it didn't really turned my knobs. But Yankee Hotel Foxtrot? That's some crazy good shtuff, there. Today's playlist features it prominently, to wit:

Playlist
I Am Trying to Break Your Heart	Wilco
Sugar Never Tasted So Good	White Stripes
Heavy Metal Drummer	Wilco
Who Loves the Sun	Velvet Underground
I'm the Man Who Loves You	Wilco
Live With Me	Rolling Stones
Kamera	Wilco
Evil Urges	My Morning Jacket
Do Nothing	the Specials
Reggaemyelitis	Peter Tosh
Here Comes Your Man	Pixies
Time to Pretend	MGMT
Inspector Gadget	Lee "Scratch" Perry
Monkey	Matthew Dear
How Many More Times	Led Zeppelin

Distance 6.89 mi

Cumulative 34.94 mi

Time 59:09

Pace 8:36 min/mi

Injury time out!

I set out to complete my monthly quota today, a nice clear, crisp autumn day. I decided to hit the University/Donahue/Magnolia/Gay route, and had gotten past Woodfield on Gay Street when my calf, which had been tender, went pop. I had to start walking there, and hobbled back home. Sadly, assuming I can't get out before the end of tomorrow, this means I'll be a fraction short of my monthly goal, though I did get one of three half-marathons out of the way, and registered for a second one in January. I think it happened at Gay/Samford. I crossed the street and stumbled on the curb at the gas station there. I managed to right myself, but I definitely got contorted, and nearly bit the concrete.

Playlist -lots of reggae

Three Little Birds	Bob Marley
Dead Flowers	Rolling Stones
I'm Gonna Be (500 Miles)	the Proclaimers
Spoonman	Soundgarden
Can't You Hear Me Knocking	Rolling Stones
Peace Treaty	Peter Tosh
Genius of Love	Tom Tom Club
Walk On The Wild Side	Lou Reed
Turn It On	Flaming Lips
Chant A Psalm	Steel Pulse
Up On The Sun	Meat Puppets
Mama Africa	Peter Tosh
Electric Avenue	Eddy Grant
Rastafari Is	Peter Tosh

Times:
L1 13:42
L2 17:12
L3 4:31
L4 5:23
L5 5:31
L6 3:17
(Walked home, 23:10)

Distance (ran, walked the last mile and a half) 5.3 miles
Cumulative distance 38.2 miles.

Back out there

I've taken a week off, partly because my legs have been a little sore after the 7 miler, and partly because I've been traveling (down to Tampa to visit a good friend of mine and to see the Red Sox play). This evening, since there was no 5k, I went on a slightly longer route. My friend invited our family over for dinner and a swim, so while they drove, I ran. I ran up into Grove Hill, to the far pool over near Moore's Mill Rd, and back via Windway to Ogletree and down into Springwood, about 5.2 miles. It was a bit nicer weather after the downpour we received today. My calves are definitely barkin' now, though. Over halfway to my monthly goal, but not that much month left.

Playlist (mostly 80's stuff I recently added to the Tune-O-Matic)
Sledgehammer -Peter Gabriel
Moral Kiosk -REM
Rapture -Blondie
Up On The Sun -Meat Puppets
Dizzy -Throwing Muses
(I Was Born In A) Laundromat -Camper Van Beethoven
I Lost It -Lucinda Williams
Radio Free Europe -REM
Adult Books -X
Blitzkrieg Bop -Ramones
Car Jamming -the Clash
Coming In Hot -Peter Tosh
Devil's Roof -Throwing Muses

Times
L1 25:15 (home to turnaround)
L2 23:59 (turnaround to Springwood stop)
Total 49:14

Distance 5.2 miles
Cumulative 23.1 miles

Hot Hot Hot.

I tried to get out early, but even getting out before 9am doesn't quite count anymore. It is, after all, the Summer Solstice, so it should not be surprising to encounter heat in the morning in Alabama. I'm getting ever closer to my monthly goal, and I skipped the weekend so I knew I had to get out this morning to keep on track. Tomorrow is another 5k which should put me within a scant few thousand feet for June. I ran University-Donahue-Kimberly-Town Creek-Gay-Home

Playlist -Reggae
Peace Treaty -Peter Tosh
Marcus Garvey -Burning Spear
Reggae Street -The Mighty Diamonds
Natty Dread -Bob Marley
Three Little Birds -Bob Marley
Slavery Days -Burning Spear
Electric Avenue -Eddy Grant
Till Your Well Runs Dry -Peter Tosh
Equal Rights -Peter Tosh
Crystal Ball -Peter Tosh

Times
L1 15:32
L2 5:06
L3 7:22
L4 4:20
L5 7:22
L6 0:51
Total 40:33

Distance 4.3 miles
Cumulative distance 32.8 miles

Summer 5K part III

Another hot one for the Summer 5K series. The t-shirts have arrived, my first "tactical" or whatever they're called. And to top it all off, the Boston Bruins won the Stanley Cup! Which is awesome for me, since they hadn't won it since I was a few days old, and missed out on it during a formative period of my life.

Playlist
Jean Genie -David Bowie
Run (I'm a Natural Disaster) -Gnarls Barkley
Hit It and Quit It -Funkadelic
Mother Popcorn -James Brown
Stepping Razor -Peter Tosh
One Nation Under a Groove -Funkadelic
Good Old Funky Music -the Meters

Time (unofficial)
28:05

Distance 3.1 miles
Cumulative distance 22.9 miles

Hot Summer 5K Series

Today was the first of the Wednesday evening 5K's, a series I haven't done before, but have signed up to do this year. I saw a good number of friends and colleagues there, most of whom ran much faster or much slower than me. It was hot, at one point the thermometer got up to 99 F. I wasn't impressed with my time, but between the heat and the new route and the change in elevation, it's somewhat understandable.

Playlist (Hot Summer)
It's Summertime -Flaming Lips
Summertime Rolls -Jane's Addiction
White Summer/Black Mountain Side -Led Zeppelin
Red Hot Mama -Funkadelic
Silver Black Summer Day -Living Funk
Coming In Hot -Peter Tosh

Time 28:43 (unofficial) It just keeps getting worse now :(

Distance 3.1 miles
Cumulative distance 3.1 miles

Back on track

Even though it's later in the day than when I started on Wednesday, it wasn't too hot. We're supposed to get a storm coming through later today, so it's overcast, but not unbearably hot and bearly bearably humid. I went down an old route I haven't visited in a long while, down Wright's Mill to Chewacla and back. I feel like I'm starting to get my groove back.

Playlist
Dry and Heavy -Burning Spear
F**k You -Cee Lo Green
Electric Avenue -Eddy Grant
Atomic Dog -George Clinton
Marcus Garvey -Burning Spear
Grits Ain't Grocery -Little Milton
Mystic Man -Peter Tosh
River Luv Rite -Oneness of Juju

Times
L1 8:51
L2 7:38
L3 8:02
L4 8:03
L5 0:51
Total 33:24

Distance 3.5 miles
Cumulative distance 15.8 miles

Cold and going to rain/snow

I've let myself eat a little bit off my New Year's Resolved Diet (less meat, more whole grain, less cheese/dairy, more veggies) because of social engagements with friends. A corollary to the Diet is that I don't want to put anybody out with my personally imposed dietary restriction. I took an extra day off after the 7 miler, and I needed to get out before tonight's expected freezing rain and/or snow. So I went on an old route I haven't seen in a while, down to Chewacla and back.

Playlist (Cold Rain and Snow Mix)
Cold Brains -Beck
Cold Sweat -James Brown
Cold Blood -Peter Tosh
Cold and Wet -Ween
Fool in the Rain -Led Zeppelin
Look at the Rain -Meat Puppets
The Rain Song -Led Zeppelin

Times
L1 8:35
L2 7:05
L3 7:23
L4 7:13
L5 0:48
Total 31:04

Distance 3.5 miles (I just remeasured, seems longer than I remember?)
Cumulative 13.4 miles

Last Run of 2010/Sonoma

A couple of days late to post, but I did get out one more time in 2010. I ran through Sonoma Valley Regional Park, along the paved route, a 1.2 mile trail. It was a bit tough on me, being rather cold and a gentle uphill course on the way up (and downhill on the way back). For some reason, that park takes it out of me, even though it's a small park.

Playlist (Peter Tosh)
Burial -from "Legalize It"
Peace Treaty -from "Mama Africa"
African -from "Equal Rights"
Stepping Razor -from "Equal Rights"
Crystal Ball -from "Mystic Man"
Cold Blood -from "Wanted: Dread and Alive"
Moses the Prophet -from "Bush Doctor"

Time
23:16

Distance 2.4 miles
Cumulative distance 21.3
Cumulative for 2010 ???

Been a long time, been a long time, been a long

Almost a month since my last run. The first step back is the hardest, for sure. I finally got my butt up and went back to Gay/Woodfield. A week ago, the Dean of my College was hit and killed while she was running, so part of me has been afraid to get back out there, and part of me inspired to get back out there. Of course, her death doesn't account for the prior three weeks of sloth. My feet looked awful after the Tough Ten, though, with a huge blood blister that's finally worked itself out. But at the heart of it, I don't exactly know why I've been so slothful, but it's time for it to stop.

Playlist
Peace Treaty -Peter Tosh
Carbon Monoxide -CAKE
Lust for Life -Iggy Pop
Opera Singer -CAKE
Can't Get There From Here -R.E.M.
Italian Leather Sofa -CAKE

Times
L1 13:05
L2 11:11
L3 0:55
Total 25:12

Distance 2.7 miles
Total 2.7 miles

Day off, day on

Yesterday I stayed at home with my daughter and a friend. Haven't gotten into night shifts again, yet. With the warmth today, I know it's coming. It seemed nice and moderate when I got suited up, but then as I dallied that Lucky Ol' Sun came out and started cooking up some asphalt. I thought I'd hit Gay/Woodfield and straight back, but I did make it up to Gay/Samford and back. A little bit further, no walking, no calf pain (yet), getting back on track.

Playlist (Mellow)
Shh/Peaceful -Miles Davis
Rastafari Is -Peter Tosh
He'eia -Gabby Pahinui
Academia -Sia
The Overload -Talking Heads

Times
L1 12:31
L2 6:11
L3 5:57
L4 11:16
L5 0:58
Total 36:53

Length 4.0 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!

Friday is 10K Day/ My 20 Day Challenge

Back onto the old 10K route, the Shel Toomer bike path and back. Fifth day in a row. W00T! So I confess that my goal for this month is 20 days of running. That should be 20 blog entries. I've been reluctant to post about it, in case of failure. But I blog to set goals and prevent failure. So here it is: my challenge to myself, 20 runs in March.

Playlist
Rastafari Is -Peter Tosh
Show Some Emotion -Joan Armatradding
Wow and Flutter -Stereolab
1999 -Prince
Let Forever Be -Chemical Brothers
Love Gun -Kiss
Sissyneck -Beck
Pork Roll Egg and Cheese -Ween
In This House That I Call Home -X
Jeepster -T. Rex
Seven Nation Army -White Stripes
Buddy Holly -Weezer
Under The Gun -Circle Jerks
The Revolution Will Not Be Televised -Gil Scott-Heron
Atomic Dog -George Clinton
Loser -Beck


Times
L1 7:54
L2 6:44
L3 13:26
L4 13:27
L5 7:11
L6 7:48
Total 56:30 a new PB, yay!

Back to an old favorite

The Shel Toomer bike path. A bit damp, but not really raining. Pretty nice day for it. I felt a little logy on the trail, but I did well. Slacked a bit on the way back, but finished strong.

Playlist
Changes -David Bowie
Our Lips Are Sealed -The Go-Go's
What Is And What Should Never Be -Led Zeppelin
Straight Outta Compton -N.W.A
Buk-In-Hamm Palace -Peter Tosh
The Day I Tried To Live -Soundgarden
Hands All Over -Soundgarden
White Girl -X
Beginning to See the Light -Velvet Underground
Pretty Girl -Ween
Rudie Can't Fail -The Specials
My Guitar Wants To Kill Your Mamma -Frank Zappa
Fish, Chips and Sweat -Funkadelic
Little Wing -Jimi Hendrix

Times
L1 8:02
L2 6:35
L3 13:43
L4 14:11
L5 7:29
L6 7:54
Total 57:54

New Month, New Route, Will I ever go back to my old ways?

Another couple of days off, followed by another long run. I'm not sure how this pattern affects my desired goals, i.e. getting more fit, losing weight, going longer, getting ready for half- or full-marathon. Most of the route I've done before, only now I've mish-mashed them into a new combination. Down University up to Donahue, up onto campus and up to Magnolia, across College and down Gay to Thach, Armstrong to Samford and back home via Gay St.

Playlist
Over the Hills and Far Away -Led Zeppelin
Alone + Easy Target -Foo Fighters
Crazy Train -Ozzy Osbourne
Superunknown -Soundgarden
The Distance -Cake
Chest Fever -The Band
Don't Sh*t Where You Eat -Ween
God is a Number -Sleater-Kinney
Dr. Lee, PhD -Beastie Boys (with Lee "Scratch" Perry)
Ego Tripping at the Gates of Hell -Flaming Lips
Gold -GZA
For Your Life -Led Zeppelin
Coming In Hot -Peter Tosh
Xtabenium -Acme Rocket Quartet

Times
L1 (Home-> Donahue) 14:32
L2 (Donahue->College) 3:16
L3 (College-> Samford?) 4:33
L4 (?->Toomer's Corner) 13:58
L5 (Toomer's -> Samford/Gay) 7:01
L6 (Samford->Woodfield) 6:01
L7 (Woodfield-> Home) 11:54
Total 1:01:14
Distance 7.0 miles

Practicing for the 5k

I thought I'd practice for next weekends 5k, taking the course from start to finish, which meant I had to jog up to the corner of Gay and Samford. Knowing that, I took it easy on the way up Gay Street, as you can see from the time to the 1st stop sign, which I've been getting to in 12 minutes in recent attempts. My right foot has been blistery, but I've started soaking in Epsom salt to try and soothe it.

Playlist (more of the on the go one from the 10 k, M-->T)
Mushroom Men -Les Claypool
The Next Episode -Dr. Dre and Snoop Dogg
Novacane -Beck
Once in a Lifetime -Talking Heads
Push Th' Little Daisies -Ween
Queen Bitch -David Bowie
Rastafari Is -Peter Tosh
Rebel Rebel -David Bowie
Rock & Roll -Lou Reed and Velvet Underground
Settin' The Woods On Fire -Hank Williams
She Don't Use Jelly -Flaming Lips
Smiley Faces -Gnarls Barkley
The Song Remains The Same -Led Zeppelin
Straight Outta Compton -N.W.A.
Sugar Never Tasted So Good - White Stripes
Sweet Emotion -Aerosmith
There Goes My Gun -Pixies

Times
L1 (Home --> Gay/Woodfield stop sign) 13:07
L2 (stop sign --> Gay/Samford) 6:38
L3 (the 5 k route) 26:14
L4 6:14
L5 12:23
Total 1:05:00 I'm starting to feel like an hour isn't such a long time to be on the road, which is good.

Peter Tosh

I knew it was supposed to rain today, so I wanted to make sure I got out before it really started coming down. It was drizzly as I ran up to the Art Museum. Cool, not too cold. I decided to go with an all Peter Tosh playlist.

Playlist
Stepping Razor -From "Equal Rights"
Equal Rights -From "Equal Rights"
African -From "Equal Rights"
Wanted Dread and Alive -From "Wanted Dread and Alive"
Coming in Hot -From "Wanted Dread and Alive"
Reggaemyelitis -From "Wanted Dread and Alive"
Moses the Prophet -From "Bush Doctor"

Times:
Lap1 (home to stop sign, Woodfield/Gay)->12:29
Lap2(to Art Museum loop)->3:28
Lap3(around the Art Museum pond)->2:50
Lap4(back to stop sign)->3:03
Lap5 (stop sign to home)->12:02
Total->33:54