Vanimal 4.0

During my five miler yesterday, I noticed something wasn’t quite right. I had enough cardio, nothing hurt… I was missing “kick” during my run. My pace wasn’t atrocious, but an average pace was requiring more work than normal. It dawned on me as I tried to push more, I need to get back to working the glutes and quads. I’ve got no juice.

Ergo, I swapped out the push-ups (that were step 5) for burpees (my preferred burpee version includes a push-up anyway). So instead of doing 125 push-ups in one workout, I’ll end up doing 25 burpees. I think the next change I may make is to swap the deep body weight squats for some 45 pound kettlebell swings.

Vanimal 4.0 (repeat 5X)

  1. 1 min plank
  2. 1 min DBW squat
  3. 10 pull-ups (I’m linking to this video on proper form, this fixed pull-ups for me in a big way)
  4. 20 Russian twists
  5. burpees
  6. K2Es

Funny/Interesting Links…

Your call

I am entering week 5 of my training for the  Coastal Delaware Marathon, and something hasn’t felt quite right. I am running without fundraising. I do realize that many runners run without bothering friends and family about one cause or another, but well, that ain’t me. My bib is already paid for, so… why not?

Ergo, I wanted to poll everyone where they would like to see some efforts? The survey below has the charities that I supported in the past, but I’d also like to understand what is important to you. The charitable organization will need to be human-interest related and have some sort of online mechanism to facilitate handling donations directly (i.e. I’d prefer not to handle the donations myself).

Create your own user feedback survey

Funny/Interesting Links…

that’s my wife, that’s my hero, that’s my Abbe

See that proud lady right there? That’s my wife, Abbe.

In this photo, Abbe is holding up her medical clearance to run the Disney Marathon in January 2012. What you can’t see in this photo is Abbe’s tongue which was badly bitten from having two grand mal seizures 36 hours prior to the marathon.

I had run a half and full marathon on consecutive days that year, completing the Goofy Challenge – I was given three medals after I finished the 26.2 grueling miles. Abbe was supposed to have three medals as well, but after hitting her head during her second seizure the day prior to the half, she was not cleared to run the half. Miraculously, she was cleared by the doctors in the ER to run the full marathon the next day.

People often exclaim, “wow, a half and a full on consecutive days?” And I smile and tell them that what Abbe accomplished was 10 times more difficult than my 39.3 miles.

See that proud lady right there? That’s my hero. That’s my Abbe.

Abbe is now almost two and a half years seizure free. I am running the 2016 Philadelphia Half Marathon in honor of Abbe with Athletes vs. Epilepsy. I am seeking to raise $2311 to provide funding for research for treatments that help seizure disorder patients like Abbe. Please consider a donation if you are able to do so.

Funny/Interesting Links…

The Catch

Well, you knew one was coming… if I haven’t bugged you to watch, please consider spending 3 minutes and 40 seconds learning about why I am training so hard for the 2016 Philly Half Marathon. This video describes one of the scariest seizures Abbe had. One which, I literally caught her before she hit the pavement.

This video has a montage of pictures of what my family might have missed if I lost her that day. The music is me using as many of my pedals as possible (I need to get a new pair of studio headphones, it’s tough to get high gain tones and be able to hear the other tracks). It’s crazy to think about how far we’ve come. I’m so proud of my wife. Whenever I’m having a bad day or don’t feel like going for a training run, all I have to do is look at her beautiful face and there’s my motivation.

If you are able to do so, please consider a donation to Athletes Vs. Epilepsy.

Movie Reviews…

War Dogs – really fun to watch. Jonah Hill is great in this.

ARQ – great concept, but kind of a clusterf*ck of a movie.

Funny/Interesting Links…

can’t wait to make you filthy

On Friday, I received my Philly Half Marathon race jersey from Athletes Vs. Epilepsy. It is a pristine white tech shirt, and I am going to take great pride in making it filthy during my training. I wore it during my 90 minute run on Sunday, and it’s holding up OK, so far…


I would like nothing better than my race day photo shows me holding my finisher medal, Abbe kissing my cheek, a relieved smile on my face because I hit a new PR and I raised over $2000 for seizure disorder research, and wearing a dirty, loved jersey.

Movie Reviews…

Edge of Winter – I didn’t expect much from this movie, and my expectations were met. Solidly below mediocre.

Independence Day: Resurgence – shooooo-wee, that’s a stinky movie! When the cast attended the premiere screening of this film, I would have to imagine they left the theater fanning behind them from the amazing dump they had just taken on the screen. “Just close the door and leave the fan on for a while…”

Funny/Interesting Links…

from the helicopter view, it looks like a loving madness that we wouldn’t change for the world

Last weekend was busy. And so much damn fun. Here is a helicopter view of the weekend…

9am Gorilla Workout.
10am Wake-up kids, get Van Jr his calcium and breakfast.
10:30am Drive to Brick, NJ to help coach Van Jr’s Jags team at the War at the Shore Tourney. During the drive, I have to call in for a work conference call.
11:30am Run pre-game warm-up for team.
12:30pm Game time.
1:30pm Drive home.
4:30pm Training run (200s)

8am Drive to Brick, NJ to help coach Van Jr’s Jags team at the War at the Shore Tourney.
9am Run pre-game warm-up for team.
10am Game time.
11am Drive home.
1:30pm Gorilla Workout.
7:15pm Drive to Highland Park, NJ for Soft Rock Renegades Guided By Voices/Built to Spill show.
9-11pm ROCK!
11pm Drive home (Abbe has to open tomorrow morning)

photographic evidence of aforementioned rocking

10:30am Drive to Brick, NJ to help coach Van Jr’s Jags team at the War at the Shore Tourney. During the drive, I get a text from Viv saying she needs a ride to play rehearsal. My mom saves the day.
11:30am Run pre-game warm-up for team.
12:30pm Game time.
1:30pm Drive home.
3:30pm Gorilla Workout.
5pm Pickup Viv and then Van Jr.
6pm Abbe and Viv go for a long walk to the Sand Stand for some ice cream.
8pm – Bedtime… Binge watch a great new show, Stranger Things. Viv does Abbe’s nails.

Viv's nail salon

Few things I have to recognize in that whirlwind… I am seriously enjoying being an assistant coach. Although the boys only came away with one win during the tourney, they fought and showed a lot of guts.

I am absolutely humbled to have been given a chance to hop on stage with such a great bunch of musicians and seriously nice people. Big thanks to my buddy, Anthony and the Soft Rock Renegades for putting that night together. Big thanks to Morgan for letting my play through his rig. I wish Abbe and I could have stayed later, but we have to make sure Abbe gets her sleep (big time seizure trigger).

And Abbe, your patience and kindness that you give to my kids is amazing. Viv lights up whenever you are home. Our home is loud with your laughter when you two are together. How great is that?

Funny/Interesting Links…