Scott Adcox

Be emo. I’m ok with it.

But please go back a few years and do your homework to see how whining is properly done…with good melody and kick-ass guitar.

Second time I done it on my own…

If you want a real playlist to run to, you don’t need anything but 13 Songs.

You can’t be what you were
So you better start being 
just what you are
You can’t be what you were
the time is now is running out 
is running out 
is running running running out
You can’t be what you were
So you better start living the life
That you’re talking about
You can’t be what you were
The no movement, the no movement, the no movement
In a bad mouth
It betrays a bad mind

I’ve been substituting my regular run scheduled for Thursday evenings with 7s rugby practice for the summer. Thursdays aren’t really long runs, so I figure I can go out and burn more calories playing rugby while having fun and getting a good run in. It’s good cross training because it works every muscle, especially core muscles. I end up spiking and recovering my heart rate instead of keeping it steady like a would in a normal training run too. It’s just fun to mix it up, and I love playing rugby.

Plus there is beer afterward.

I’ve discovered Coach Brett over at ZenTriathlon recently, and I’ve really been enjoying his podcasts. There’s some really good stuff in there about triathlon in general, and his style totally vibes with the way I like to train. One of the things he talks about are “Push/Pull Workouts” where he’ll do a 6 mile run, stopping at each mile to do pushups, squats, pullups, etc. I realized that’s exactly the kind of thing I’ve been doing at rugby practice, although the intervals of running are much shorter intervals and at a much higher intensity.

I wore my heart rate monitor for the first hour of practice last night and kept splits just to get an idea of the intensity of the non-contact drills we were doing. I averaged right at 135 bpm for the first hour of practice (that included water breaks and the dynamic stretching warmup), but I spiked it close to 180 during the two most intense periods.  I know it got at least that high later in the practice when we were scrimmaging and I had long sprints.

A bonus in disguise was that I forgot my rugby boots at home, so I trained barefoot. I haven’t been doing much barefoot running at all, and it was probably good for me to get a good two hours of action without shoes. The only part of practice I skipped was the repetitive tackling drill, but I made good use of the time, doing “Jacos” around the field during that period.

Jacos is a fitness drill we used to do in college. Many rugby teams do variations, but we called the drill “Jacos” in honor of the coach who brought it to our club. It’s a not-so-fun way to run laps.

You start in one corner at the goal line, sprint to the halfway, jog to the opposite corner, stop for exercises–pushups/situps/burpees/squats/jackknives/mountain climbers–jog across the field to the opposite corner for a different exercise, and so on. So it’s sprint, jog, exercise, jog, exercise, sprint, jog, exercise, jog, exercise….

You get the idea, right? This is a great rugby fitness drill because it simulates a lot of stuff that’s going on in a game–high intensity bursts with lower intensity recovery runs and “lifting” sprinkled in. Lots of moving your own body weight around and getting up off the ground.

Keeping my triathlon goals of getting a core workout and staying in a training zone in mind, I like to add two exercise stations at the halfway line on either side of the field and substitute the jogs and sprints with a steadier, more intense pace. I got in four laps of that (about a mile) barefoot while the tackling drill was going on. Sounds a lot like a modified Push/Pull Run, huh? That’s what fitness end of rugby training is like for the most part, and why I think it’s a good substitute for at least one of my workouts each week. It also does me a lot of good mentally because it throws a curve into my training and involves something I really love doing.

The plan for today’s swim was to warmup with a 300sw/100kick/100sw. Then some sprints, 4×200, and a 200 swim down. The warmup was so atrocious that I changed my plan–technique was all over the place and I felt like I was kicking to stand still on the kick part of the warmup. Instead of the 4×200 I decided to do a straight 800 and try to find an even stride. I sort of zoned out for the whole middle portion of the swim, so I guess it worked.

Patience.

When I finished my 800 and was checking my HR, the lifeguard at the pool asked me, “What’s your swim goal?” He was asking because he noticed my soft kick off the side at the end of each length, and once I told him I was training for open water tris he understood why I was taking it easy on the turns. But still, it was a good question, and it gave me some things to think about and focus on during my swim down.

What are my goals, really?

• keep my heart rate at 120-130 during the race
• find someone to draft as much as possible
• make it through the swim with as few strokes possible (stay on course)

Ultimately, I would like to duplicate my best in-race swim ever if possible. The only thing I really remember about that swim was getting out of the water with a huge smile on my face and thinking, “This is really going to happen!”

You beat yourself up ’cause you love it.

Let it go. Let it go. Let it go.

And by “your” music, of course I mean music you ripped from CDs that you own or downloaded legally online. Also, the files have to be unencrypted.

Click over to mSpot to sign up and upload your music.

Oh, and you need an Android device to use the mobile version of the service.

The free version includes 2Gb of storage. Can’t wait until Google comes out with their own version of this service.

HT Gizmodo

I’d like to turn off time
And kill my mind

Starting to realize how much I reveal about my age with this playlist. It’s a good ‘un for the bike too.

I picked the right song to seed iTunes Genius today.

Jerry Jeff Walker — What I Like About Texas
Robert Earl Keen — Jesse With the Long Hair
Cory Morrow — Always And Forever (Live)
Robert Earl Keen — What I Really Mean
Ray Wylie Hubbard — Conversation with the Devil
Pat Green — Somewhere Between Texas And Mexico
Jerry Jeff Walker — Navajo Rug
Robert Earl Keen — Copenhagen
Chris Knight — Becky’s Bible
Waylon Jennings — Bob Wills Is Still the King
The Highwaymen — Highwayman
Guy Clark — The Cape
Robert Earl Keen — Snowin’ On Raton
George Strait — Blame It on Mexico
Jerry Jeff Walker — Pickup Truck Song
Robert Earl Keen — Crazy Cowboy Dream
Cory Morrow — Angela (Live)
Billy Joe Shaver — Georgia On A Fast Train
Pat Green — Over And Over
Robert Earl Keen — Mr. Wolf and Mamabear
Chris Knight — Highway Junkie
Waylon Jennings — T for Texas (Blue Yodel No. 1)
Jerry Jeff Walker — Viva Luckenbach
George Strait — I Can’t See Texas from Here
Guy Clark — Dublin Blues
Robert Earl Keen — I’m Comin’ Home
Cory Morrow — I’ll Go On Downtown (Live)
Asleep at the Wheel — Boogie Back to Texas
Pat Green — One Thing
Robert Earl Keen — Broken End of Love
Todd Snider — The Ballad Of The Devil’s Backbone Tavern
Jerry Jeff Walker — Keep Texas Beautiful
Pat Green — It’s Time
David Allan Coe — Please Come To Boston
Robert Earl Keen — Amarillo Highway
Chris Knight — A Pretty Good Guy
Guy Clark — Home Grown Tomatoes
Merle Haggard — Red Bandana
Jerry Jeff Walker — Hill Country Rain
Cory Morrow — Just Along For The Ride (Live)
Willie Nelson — Texas
Bellamy Brothers — You Ain’t Just Whistlin’ Dixie
Guy Clark — The Randall Knife
Robert Earl Keen — Blow You Away
Jerry Jeff Walker — Gonzo Compadres
Chris Knight — North Dakota
George Strait — 80 Proof Bottle of Tear Stopper
Robert Earl Keen — Walkin’ Cane8
Cory Morrow — Better Man (Live)
Johnny Lee — Cherokee Fiddle
Merle Haggard — It’s Been A Great Afternoon
Jerry Jeff Walker — I Feel Like Hank Williams Tonight
David Allan Coe — Jack Daniels If You Please
Chris Wall — Damn Good Time
Robert Earl Keen — The Wild Ones
Robert Earl Keen — Daddy Had a Buick
Pat Green — Lucky Ones
Chris Knight — Send A Boat
Guy Clark — Stuff That Works
Jerry Jeff Walker — Down in Texas
Cory Morrow — Ride Away (Live)
Robert Earl Keen — Goin’ Nowhere Blues
Merle Haggard — Misery & Gin
George Strait — Lefty’s Gone
Lyle Lovett — San Antonio Girl
Robert Earl Keen — Here in Arkansas
Todd Snider — Tension
Pat Green — Sweet Revenge
Jerry Jeff Walker — Trashy Women
Robert Earl Keen — Ride
Steve Wariner — Some Fools Never Learn
Cory Morrow — Shame On Me (Live)
Merle Haggard — Rainbow Stew
Chris Knight — Hard Candy
David Allan Coe — “Willie, Waylon And Me”
Jerry Jeff Walker — I Makes Money (Money Don’t make Me)
Guy Clark — Hank Williams Said It Best
Robert Earl Keen — Not A Drop Of Rain4
Willie Nelson — with George Jones / Half a Man
Pat Green — Temporary Angel
Robert Earl Keen — Night Right for Love
Merle Haggard — Let’s Chase Each Other Around The Room
Jerry Jeff Walker — Cowboy Boots & Bathin’ Suits
Asleep at the Wheel — Way Down Texas Way
Todd Snider — Side Show Blues
Cory Morrow — She Breaks My Heart (Live)
Chris Knight — If I Were You
David Allan Coe — Jody Like A Melody
Robert Earl Keen — The Great Hank
Don Williams — Good Ole Boys Like Me
Jerry Jeff Walker — Don’t it make you Wanna dance
Merle Haggard — My Own Kind Of Hat
Conway Twitty — Don’t Call Him A Cowboy
Pat Green — My Little Heaven
Todd Snider — The Ballad of the Kingsmen
Willie Nelson — I Gotta Get Drunk
Guy Clark — Black Diamond Strings
Jerry Jeff Walker — I’ll Be There In The Morning
Cory Morrow — Aggie Call (Live)
Robert Earl Keen — A Border Tragedy

Cash in. Did I ever tell you about the time I was playing craps with Carson Daly and Dave Navarro?

No? Then you may safely infer my losses were heavy.

Tesla – Gettin’ Better.

The only thing that could make this better was if you replaced every cigarette in the video with a Coors Light tall boy. That’s a program I could get with.

Great for beating yourself up during a run because what you did last night is causing you great pain now.

Some things will never change…Backwater by The Meat Puppets

Banditos by The Refreshments

I got the pistol, so I’ll keep the pesos. That seems fair.