BLE​-​EP_Meat Beat Manifesto_Bo Bots

Random Bandcamp discovery while searching for some beats to zone out to while working. Dirty drum loop, shaky percussion, and lots of random samples that sing together like a choir. Love this.

Yeah, Whoop Changed My Life

From my recent newsletter:

“The runs got so soft in the past few months that they stopped. They all felt hard. I ran all winter, but every effort started to feel like I’d taken the last three months off.”

Turned out I wasn’t sleeping great. After I got my Whoop band in April, I was sort of shocked at my sleep scores. Like, hmmm… maybe it’s wrong. But then I tried a sleep mask, and seriously, my sleep has been fantastic ever since (see how dramatic the change was here).

I’m paying more attention to the timing of my runs or bike rides, as they relate to dinner, as it relates to bed time; the shower, doing dishes, winding down.


If we don’t recover, we don’t build. We don’t get stronger, wiser, smarter. Our brains need the rest, our muscles need to rebuild.

I mean, maybe the Whoop changed my life.

I was demoralized, bummed… the thing I enjoy so much (running) was now dragging me down back in April. Now here we are, early June, and I just had my first 20 mile week since mid March!

I tried out Whoop from a friend’s recommendation on Twitter. It was a free month, with a six month commitment (at $30/mo). If you want to try it out, use my referral code:

You can also sign up for my Substack newsletter, The Soft Run, here.

Any questions – get in touch!

Too Soon

Everything just feels rushed right now. It’s not the opening of “everything” that scares me, but the whole “get back to normal.”

A client mentioned that it’d be great to get a week or so ahead of schedule, and I agree! But… there’s this haze of 27,000 people that died from COVID in PA alone. The haze of loved ones choosing not to get vaccinated. The fog of the insurrection that’s just been swept under the rug. The strain of mass shootings, police brutality, and the multiple laws being passed in the name of “election security.”

Like, it took us a minute to recover from 9/11. But all of the above? Take an hour to grieve, ponder, reflect – we got a Zoom call presentation to deliver tomorrow!

The mass death, the ambient doom, the ever present MEHHHH… but hey, let’s talk about getting back to the office, right? Raise the minimum wage? Nah, but hey, why should my latte take more than five minutes to make!

Miss You, Johnny

As I remember it, I started playing with Johnny Rydell in my freshman year of high school. I started playing bass because I wasn’t that great at guitar, and hey, I wanted to be in a band.

First we were the Jackals, playing ‘Horror Business’ in Johnny’s bedroom. Then FCC. Then we had a few other great people join the band, and we needed a new name. We became Nameless For Now.

It was in Tim’s basement where I learned how to be a musician, as I was surrounded by super talented folks. We would sometimes turn all the lights off, save for a blue light in the corner, and just improvise with noise and dynamics. God dammit we were good.

He was John Frusciante good. ‘Blood Sugar Sex Magik’ came out in 1991, when we were just starting this thing, and we did a killer cover of ‘Give It Away.’ God dammit, I still remember playing that on stage at the Sherman Theater in like 1994 or so.

Johnny was that good. He filled any space, he brought us together, he was a monster on guitar.

Found out yesterday, Friday May 28th that he passed away.

We went out separate ways after high school. Him and the band left for Philadelphia to make it. I stayed home with my lame full time job at a grocery store.

And it all leads back to today, in a world without the magic of Johnny Rydell. Rest In Peace, man.

Head to the Hills

I woke up today and my Whoop band said I was 95% recovered, my highest ever. So I set off a new route, with lots of hills, and felt… GREAT.

Since I’ve been doing around 50+ miles a week on Zwift on the bike, this run felt secure. Like, when it was starting to hurt, the miles and hours I’ve been riding have sort of shown me that I could handle it.

That’s the thing with running and biking and hiking – it’s not entirely easy. That’s what makes a different from eating a pint of ice cream (which I also did this week this weekend – it was my birthday).

There’s balance, too.

Eat the ice cream, just not every night.

Go for the 5.5 hilly run, just not every run.

Strain, rest, recover, repeat.

Report on an Unidentified Space Station

I love this story:

“Once again our estimate of the station’s size has been substantially revised. The station clearly has the dimensions of a large asteroid or even a small planet. Our instruments indicate that there are thousands of decks, each extending for miles across an undifferentiated terrain of passenger concourses, lounges, and restaurant terraces. As before there is no sign of any crew or supervisory staff. Yet somehow a vast passenger complement was moved through this planetary waiting room.”

From ‘Report on an Unidentified Space Station‘ by J. G. Ballard.

‘Present Tense’ by FACS

“Wasn’t the spring time cruel,” asks ‘Strawberry Cough,’ the second song from FACS‘ new album ‘Present Tense.’ Cruel, indeed.

Don’t Grind

The week of May 3rd I didn’t run one mile. For whatever reason running felt off. I wasn’t in pain, it just stopped being fun.

For a bit.

Weeks prior my mileage was down. Glad I bought a trainer and a Zwift subscription, just to keep moving, to keep the heart rate up.

On Saturday I had a nice hike / run, up and down and up and down a nearby mountain here, a nice 1,400 of climbing total.

Two days later I had tonight’s solid four mile run.

It’s probably that I’m getting more sleep. Drinking more fluids. Eating a tiny bit better. Less work stress.

Sure, there’s been times when I just got up and ran. Hell, I had a 70 day run streak earlier this year.

But there’s also time to back off. Smell the roses. Ride a bike.

Vital by BIG|BRAVE

This came out in April of this year, but just discovering ‘Vital’ now, in May.

“We’ve always been vocal, but even more so now, because we feel very strongly about what we’re speaking about, and it’s also a way to a way to reach out to someone,” said vocalist / guitarist Robin Wattie.