Amelioration

A Very Strong Second Comeback Run Minus the Music

How could I not run on Global Runnig Day!

Ok so last night was my second comeback run and my second run of the week. The last one was ok and there has been no major pain. just the normal little soreness you can expect after not running for a while. I decided that I would run a route that is a little over 3 miles long. It is a loop run with only one small hill near the end of the run.

I had planned to use Selwyn Burchwood’s latest release Pick Your Poison as the soundtrack for the run. However I have been using my old  iPhone On my runs because I still do not haven’t  a case for my new iPhone. Anyway the old iPhone wouldn’t download any songs. Therefore I went old school and ran without music. read more

AM Workout: Tabata with Meditation Music From Nathan Speir

Part of a Kindly Plan - Nathan Speir

A Tabata Workout Followed by the peaceful music of Nathan Speir

This morning I really did not feel like doing a full 60 minute workout. I seriously considered only doing a light yoga workout. But the. I thought maybe a short 20 minute Tabata workout. So I created one on the workout app that I use. It consisted of 8 – 20 second intervals followed by 10 second rest of the following

  • Jumping jacks
  • Squat thrusts
  • Sit ups
  • Mountain climbers
  • Push-ups/ squats 5 push outs 3 squats

Of course I counted how many of the exercises I did in each interval. If you had told me T the beginning of the exercise I would be doing read more

The Ever-evolving Morning Workout

The Morning Workout Evolution Begins!

One thing that has evolved over the last two weeks is my morning workout. When I decided to get in shape back in January my morning routine consisted of six minutes of Kundalini yoga, followed by six minutes of light weights and six minutes of resistance bands.

Evolution Number One – Dance

Then I added some movement. A few minutes of dance cardio. My weight started to drop and I started to loose inches. Soon my routine consisted of 12-14 minutes of dance cardio, followed by six minutes of light weights and kettle bell, six minutes of two types of resistance bands and four minutes using resistance boxing  bands. The entire workout took about thirty minutes. I was.burning close to three hundred calories doing this routine. read more

A Nuevo Flamenco Guitarist Running Playlist

A Running Playlist Containing Some of My Favorite Nuevo Flamenco Guitarists

Last week I decided to create a playlist for one of my runs using music from four of my favorite acoustic guitarists. Two are solo Nuevo Flamenco guitarists and two are duos. The  solo artists are Jesse Cook and Ottmar Liebert and the duos are Rodrigo y Gabriela and Terra Guitarra.

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The albums that I used for the playlist are two favorite albums Gravity from Jesse Cook which is one of my favorite acoustic guitar albums of  all time and from Rodrigo y Gabriella I chose their album Live in Japan. The songs I picked from Gravity are: “Mario Takes a Walk”, “Closer to Madness” and “Azul”. “Mario Takes a Walk” and “Closer to Madness” are my two favorite songs from Jesse Cook. I don’t think that many songs create a feeling of a dark Arabian night as well as this song!  From Live in Japan I picked “Ixtapa”, “Diablo Rojo” and “Tamacun” read more

A Good Run with Some Fitbit Frustrations

 The Morning Workout

Yesterday I planned to run so rather than do the full-blown workout that I have been doing in the morning. I decided instead to do one of my favorite Kundalini kriyas – Master of Your Domain. Usually, when I do this kriya, I find myself zipping around all day. While I didn’t actually zip around as much as usual I did remain active throughout the day, culminating in my late afternoon run. read more

Something New a Return to an Old Yoga Routine….

A Morning Return to a Richard Hittleman Yoga Routine

This morning I had to go to work so I had to limit my morning workout. Rather than just do a shortened version of the workout I have been doing, I decided to do something that I haven’t done for a while a yoga routine! The routine that I did is the second of three practice routines presented at the end of Richard Hittleman’s classic bestseller Richard Hittleman;s Yoga – 2 Day Exercise Plan. This exercise plan was my introduction to yoga. read more

A Strong Four Mile Run and a Different Soundtrack!

The Run 

As I wrote yesterday I have been a runner for most of my life. When I was in my 40s I ran at a 7:30 to 8 minute per mile pace. I was also running  5Ks in the mid to low 20s. But that was 20 some years ago! Okay so logically I know that I am fairly old for a runner. But I was still discouraged, when I started to run again back in January that I was running at  a 11:30 per mile pace. But after the first few 2.5 mile runs my overall time was going down. And because I was taking it slow my average heart rate was going down too! My last run prior to yesterday was my first run that my pace for the entire run was under 11 minutes per mile! read more

Dance to Lose Weight? – Who knew? Everyone but Me!

The Beginnings

It has now been a little more than three months from that fateful day in December of 2016, when I looked in the mirror and said “Whoa is that me?” I have always been on the thinnish side but in profile what I was looking at was anything but thin!! It was then that I knew that I had to get serious about getting back into shape!!

The last time that I had a major moment like this was back about the time that I turned 40! For most of my adult life up until then I had been thin. I believe that back in high school I stood about 5’11” and weighed in at around 130 pounds or so. I had run track and cross country and continued to run off and on for many years. read more

March 13 – Running Update

The Movings…..

So the last two weeks have been kinds busy. Two Saturdays ago, my son Peter and his family, wife Missy and daughter Zoe moved out of Missy’s parents house and into a new apartment. The apartment is right in Riverside and is a small commercial strip of stores that have been renovated and converted into six really nice apartments.

After we moved Peter in my daughter Elizabeth who lives with us decided that she too would like to move into the apartments. Peter and Missy have rented a three apartment. It is the largest of the six apartments. Elizabeth wanted a two bedroom apartment and one of the ones that is on the second floor. read more

A Strong 4-Mile Run – Music by Albany Down

The Run – 4.25 Mile Harper Loop

So I ran yesterday for the first time since last Wednesday. The reasons I didn’t run are: I worked at Target on Thursday and Friday, then on Saturday I helped my son Peter and his family move into their new apartment.So each day I was tired and on Sunday I just collapsed!

Anyway last Wednesday’s run was my four-mile Creek Out and Back run. And I ran it a little over a minute faster than the previous time I had run the same course. There is improvement!! So yesterday I decided to run another four-mile course. I chose the course that I call Harper Loop and it is one of the few courses that I run that has a hill or two in it. read more