Very nearly a 30-minute 5K last night. I started at 6.7mph and decremented .1mph per quarter-mile. If the treadmill started up at full 6.7mph speed, the 3-mile average speed should have been 6.15mph. But in the real world, it takes a quarter-lap to a half-lap for me to crank it up to speed, and decide what kind of run I'm going to shoot for. Evidently that gear-up and decision period at less-than-full speed dragged down the run average below 6.0mph. By the time I was closing in on 3mi, I could tell I w... (...more)

Thanks to answering yahoos, last night I learned that caffeine promotes adrenaline secretion, which in turn unbinds fatty acids from fat stores. Fatty acids are an energy source, and compete with blood glucose, which doesn't directly reduce insulin secretion, but does decrease insulin sensitivity. Upshot: the body utilizes less available glucose. Ideally then, assuming you drink coffee before or with breakfast, your morning meal should be low-carb, e.g. bacon/sausage/taylor ham, eggs, and cheese. If you... (...more)

Dreamed I got bored with my main CRPG game, so I spun up a beastmaster. After the first room raided, during which guards arrived and we had to evade, the castle quickly became somebody's house, and my chimera pet became a person who was helping me case and find an unlocked and unwatched entry point. Unwatched - because the residents were home. A little girl came out the side door while I was testing the lock, and I flew up on a gable and gave a thudding dissertation on why I as a black man found it amusing... (...more)

You know what's an even better protein-per-calorie value than black beans? According to the packaging, frozen spinach and broccoli: each 4g / 30 kcal per 1-cup serving = .1333 index value. Best vegetable protein I've charted so far, in fact equal to a Ball Park smoked white meat turkey wiener. "mountain climber" push-ups wrist curls (15#) ab plank (:45) gripmaster triceps dips crunches hammer curls (5# / 5:00) The "mountain climber" (hereafter MC) and "plank" come from the beginner section of ... (...more)

Gary's Monday-night "Rock Labyrinth" interwebs radio show on shmusicmedia.com never fails to expand my horizons in some way or another. And I like to think I've given a little back, with my requests for Uriah Heep "Look At Yourself" and Strawbs "Ghosts" (studio cuts or gtfo). A stand-out from tonight's show: