Shakedown on 9th Street

Boys Deux

2011-12-23T08:02:00.000-05:00

So Jess + I are having twins. Twins. Identical twins. Boys. 2 of them. It's fairly overwhelming. + also extremely exciting at the same time. Never in all my life have I felt such polarity + been in such a state of the unknown yet felt so much comfort. I attribute that to my beautiful wife who has held together so well through what's been almost 25 weeks of change. That gradual change will turn into a very big one here in the next few months. We know that. We aren't real sure what to do after that. But we have some great people around us to help us figure it out.

Cheers.

King of Limbs - Reviewed

2011-05-19T16:41:00.002-04:00

When Radiohead's new LP King of Limbs was dropped I refreshed my inbox in hopes of my new download code to glance across the screen, click the bright blue link + find crisp new tunes on my hard drive. With that prefaced, I'm a bit of a Radiohead geek. I own all their records. A few b-sides. A few bootleg concerts. I'm sure there's worse, but before you read any further (God help you) you should know that I think Radiohead are one of the most influential bands of my generation. They are one of my most influential bands in music.

And with that I just received my King of Limbs - Newspaper Edition in the mail yesterday.

It reiterates my previous statement.

King of Limbs seemed to greeted with a bit of skepticism + with an overall attitude of "I don't really know what the fuck this is. I guess it's not their best work." + I'll have to admit, that hit me too. There's a bouncy but subtle opener + the sounds? What is that? Is Thom Yorke breathing in background of that track? How many hand claps are there in this song? Is that a frugal-horn? The questions could go on + then you realize that's the point; layer upon layer upon layer of carefully calculated construction. Whereas most musicians, hot shot producers + engineers would throw money to achieve a track that is layered to the point that it almost sounds diluted, Radiohead channel they're resources into "sounds." Like a painter that carefully decides it's more about the instrument than the actual painting + then produces a masterful work that no one has ever seen.

That's what we have with King of Limbs. Radiohead's shortest work + one that I would rank as one of the best records. There are two sides carefully assembled into two different tones yet cohesive from beginning to end. It grows with each listen + that is what (much like Kid-A) makes it so incredible to listen to.

And then there's the newspaper packaging. It's almost as if the band were planning a sequence of events to their LP. Release the sounds, release the images + then release a document so full of process that the listener can't refuse but to listen to the record again. And so goes the cycle. Within it's pages you find images + words that make you realize that music is so powerful that when it is linked with other mediums it can take us to places unfathomable.

Music

Image

Word

You're given all three here + it's complete. Can you tell I'm a fan?

BOOTS!

2011-05-18T08:22:00.004-04:00

Thank you wife! Early birthday presents are glorious!

-r

Recording Drums

2011-05-10T15:38:00.000-04:00

Jack the Radio is back in the studio after just releasing our first LP. We have a catalogue of tunes we can't wait to get out so we are back at. Let's go!

-r

Overcommitments

2011-04-12T09:39:00.000-04:00

I haven't written an ounce of content + substance here or even on my Tumblr blog. Tumblr is easier because it's quick + painless + I don't really have to think about much. In the long run that's probably a bad thing. Not thinking about much.

2011 has been the year of overcommitment. And while I love to keep myself busy, at the sacrifice of my relationships with others, well that's probably not a good thing. So here's to keeping things simple, oh + this:

Studio B

2011-03-22T22:08:00.001-04:00

Give More

2011-03-08T06:30:00.000-05:00

Ask yourself: Can I give more?. The answer is usually: Yes.

-Paul Tergat

Big Wave

2011-03-07T16:49:00.001-05:00

Mark Visser Rides JAWS at Night! from Fortrus Sports on Vimeo.

The Shut Down Shake_Down

2011-02-21T07:49:00.002-05:00

I have too many blogs. Thinking about just using my Tumblr. I don't know why. Tumblr constantly crashes, but it's way easier to change + maintain as a blog than this one.

Thoughts?

-r

Strange

2011-02-03T08:16:00.000-05:00

Get a load of this:

Uh!

-r

Run Playlist

2011-02-02T18:47:00.001-05:00

Picked up the iPod for a run after several years of hiatus. I was getting fairly anti-iPod for awhile there. It helped today. I always have guilty pleasure tunes on that thing. Here's what was coming at me today:

Muse - Uprising
Coldplay - Violet Hill
MGMT - Electric Feel
Kings of Leon - Crawl
Metric - Gimmie Sympathy
Keane - Is It Any Wonder
MuteMath - Picture

Yea I know. Here's the route:

-r

Jack the Radio Press Shoot

2011-01-31T14:05:00.003-05:00

Good friend + great photographer David Teeter of Story Photographers recently took some shots for Jack the Radio. Here's a quick snippet but go over to his blog to see the full story.

David is a great guy to work with + made the shoot a ridiculously fun time. "Like" his company on Facebook + be sure to swing by the JTR blog as well (just recently updated!). The new record will be dropping very soon.

-r

NY

2011-01-21T21:33:00.001-05:00

Went to NY for a few days. First time. It was amazing.

-r

Beautiful Musings

2011-01-20T23:18:00.001-05:00

My blog completely suffers.

Occupy

2011-01-11T15:42:00.001-05:00

Every age has its own characteristics. Right now we are in an age of religious complexity. The simplicity which is in Christ is rarely found among us. In its stead are programs, methods, organizations and a world of nervous activities which occupy time and attention but can never satisfy the longing of the heart.

-A.W. Tozer - Pursuit of God - circa 1957

Sounds kind of like Facebook + the internet.

Grandpops

2011-01-11T15:25:00.000-05:00

Itinerary

2011-01-09T18:46:00.002-05:00

My weekends are like weekdays sometimes:

Friday

9AM-2PM - Work retail @ Fleet Feet
3PM-6PM - Drive to Charlotte
11PM - Silver + Jack the Radio play in Charlotte
12PM-3PM - Drive back to Raleigh

Saturday

8AM-2PM - Work retail @ Fleet Feet
10PM - Silver + Jack the Radio play in Raleigh

Sunday

7AM-1230PM - Play @ Visio Dei
1PM-6PM - Work @ Fleet Feet

I'm gonna go pass out now.

-r

Fur Pillows Are Hard To Actually Sleep On

2011-01-04T19:50:00.000-05:00

The holidays took it out of me. First post of 2011 should be on Josh Groban singing Kayne West tweets. Yea.

Classical music is tight yo...

-r

11

2010-12-22T20:47:00.001-05:00

2011 shaping up to be a good one. Silver hit it for 4 songs last week + we have two stellar shows coming up with Jack the Radio. I'm stoked to say the least.

1.7.11 - The Visulite Theatre - Charlotte, NC
1.8.11 - The Pour House Music Hall - Raleigh, NC

Pretty sick venues. Also check out session 4:

11 is also my favorite number.

-r

Introductions

2010-12-14T18:59:00.002-05:00

The Heat

2010-12-09T19:24:00.001-05:00

Ever had your heat die? It happened to us in Asheville. It's happening in Raleigh. It doesn't matter where you are really. It always sucks. Physically + metaphorically speaking.

Justice

2010-12-07T09:22:00.000-05:00

I've studied some Walter Brueggemann commentaries + they are incredibly insightful. I wish I could attend the conference that he is speaking for in this video. A great writer + brilliant thinker:

-r

Akedah

2010-12-06T22:09:00.000-05:00

I was reading that story where Abraham in the Bible is told by God to sacrifice his son Isaac. Apparently the word for the story in the Hebrew is Akedah which means binding. I would've thought the word "sacrifice" would've represented the story.

But then you read it + you realize it isn't about Abraham sacrificing anything but Abraham letting go + believing something outside of himself. He bound this human boy up only to let it go.

The Bible is heavy.

-r

Advent

2010-12-01T08:08:00.002-05:00

His law is love + his gospel is peace.

-Oh Holy Night

v.2010

2010-11-29T22:12:00.003-05:00

Silver records new tracks Decemeber 14th. Here's one:

Jack the Radio also recorded some acoustic tunes for a local outfit called Triangle Live. Three tunes were recorded in all. Hit their website to see full length video of some handsome young men playing sweet little ballads that will surely turn heads.

-r

Limits

2010-11-27T08:40:00.001-05:00

To the farthest limit he searches out...

Job 28:3

Movember Day 19

2010-11-20T09:23:00.000-05:00

(Go to hell Carolina)

JTR Acoustic Set

2010-11-19T10:23:00.000-05:00

Jack the Radio did an acoustic 3 song set for Triangle Live. Here are links to all three:

Outlaws
Downstream
Already Done

Good friend Kendal Quinn joined us on cello, tambo + shaker. A phenomenal guy, dad + musician who really helped make the session. And again thanks to Tom over @ Triangle Live for working with us. It was great time. Also the new Jack the Radio website launched this week. Go bookmark it + keep up with the band happenings.

-r

My Shoes

2010-11-17T22:52:00.002-05:00

1. Brooks T6 Racer

2. Nike Free

3. ?

MOvember PROgress

2010-11-16T21:47:00.000-05:00

Help.

Motto

2010-11-16T08:28:00.000-05:00

(source)

Pretty Money

2010-11-13T17:45:00.001-05:00

Very fortunate to play music with these gentlemen. "Pretty Money" is coming your way soon. Here's another vid on the "making of" the LP:

What's On Your Feet

2010-11-09T13:42:00.001-05:00

I've been tinkering with my shoes for awhile now. Studying feet + watching people walk + run all day makes you think a lot about the things you do when you're running. Needless to say, I've found myself changing my form more + more over the years + cutting the stability further back in my shoes.

I remember being fit in my first pair of shoes over 15 years ago. They were Nike Structure Triaxs. It's a shoe still around today. Then I was told to try Brooks Adrenalines + Asics DS Trainers for shorter runs. A friend had me try a few runs in Asics Kayanos. I trained for a marathon with them. But I was constantly nagged with knee issues, and I was fed up. I was sure it was over training + a good bit of it probably was. But I attribute it more now to form + what was on my feet.

Several months ago I made the switch to a fairly light stability trainer in the Mizuno Inspire + overall the experience has been a good one, but as I've ramped up my training I've felt twinges in my IT band + the outside of the knee which had me thinking, "if I'm running faster am I running different?" Probably. And I laced on some Nike Frees once a week to help alleviate with the pain. Overall the Frees have really helped that pain + I now do 3-4 training runs in them. The problem? Every time I go back to my Mizunos I feel the knee twinges once again. Today I ran in my racing flats because I didn't want to do another long run in the Frees, but I'm finding myself slowly drifting into the minimalist market. Maybe not. Maybe I'll develop plantar fasciitis + forget everything in this post. For now, I've felt the healthiest I've felt in years + I'm enjoying my running now more than ever (due mostly to dropping my training plans + just going out for a good run).

Some big changes are developing in the shoe industry + we've seen that shoe companies are going to push minimalist shoes this spring. While I'm excited, I'm also apprehensive. Companies will also be looking for a way to make a buck so the market will be saturated, but that just makes searching that much more fun.

What are you running in?

See you out there.

-r

I. Play. Drums.

2010-11-08T09:26:00.000-05:00

George posted my take from "Love is Pain," a new Jack the Radio tune coming out on our record "Pretty Money" this winter. It's one of my favorite songs to play + I was super nervous about it going into the studio, but hopped up on some coffee I was able to bang it out in one take. Pretty stoked about it. I almost threw my stick at the end then remembered I was in a recording studio.

The Pain

2010-11-06T11:18:00.000-04:00

"Anybody can take pain and discomfort when you're succeeding. It's really your ability to deal with that pain, discomfort and fear and not have it negatively affect your running. It's not like you ever give up and say, 'Well I can't take this pain, I've got to back off.' It's the negative thoughts that creep in -- I'm not doing well, I'm not handling this well -- that make you back off."

-Alberto Salazar on running psychology (source)

Inversed Pieces

2010-11-05T21:10:00.001-04:00

Shake from the hips + write a dance song:

A Beast

2010-11-04T10:57:00.000-04:00

"A beast does not know he is a beast, and the nearer a man gets to being a beast, the less he knows it."

-George MacDonald

The Return

2010-11-01T21:52:00.000-04:00

The stache makes an epic comeback this Movember. Sign up + help us tackle this cancer thing.

(source)

Self Portrait

2010-10-31T22:07:00.000-04:00

(source)

Oh Right!

2010-10-29T20:58:00.000-04:00

A Change

2010-10-29T20:00:00.000-04:00

Nothing makes me happier to feel the cold eeking through the walls. That's probably dreadful to many of you, but I am sick of the heat. I'm sick of humidity. We just had a quick few days of humid storms. I welcomed this Friday with open arms as the coolness followed + I had to actually cut on the heat because our house just dipped under 65.

Looks like it's gonna be bad for the tomatoes though. We have a lot of cherry ones still on the vine + they are close to ripening. Don't know if they'll make it.

Your favorite season?

-r

Entrance

2010-10-29T18:52:00.000-04:00

(source)

Refracting

2010-10-27T05:29:00.000-04:00

Silver has a new record coming out really soon. Here's a few ideas bouncing back + forth.

Analyzation

2010-10-26T10:21:00.001-04:00

It's not really about a different way. Americans train smart, but they analyze it a little bit more than Kenyans do. Kenyans just get out and run. They don't care about a lot of details. You'll never hear them talking about a workout or how it went. To them, it's just about getting out there and running.

-Sam Chelanga when asked if there was a difference about how Americans + Kenyans train. (via Running Times)

Studio Sessions

2010-10-24T22:11:00.000-04:00

A new Jack the Radio video rolling your way. This is batch number 4 giving us 12 songs in all. We started this crazy project just over a year ago. Can you believe?

Observations from a Kitchen Table

2010-10-21T09:06:00.000-04:00

My newly purchased Timbuk2 bag is banging.
Filling out an[other] IRA form.
The bank got robbed this week. Think I missed catching the robber by like 10 minutes.
I'm drinking black coffee because the milk ran out.
Our refrigerator makes an insane amount of noise to be so new.
I shaved again.
We have a rat problem. Anyone have a rat trap?
[I feel like this list is just venting]

I'm going to catch the milk.

Filtered Light

2010-10-19T21:23:00.003-04:00

Repeat

2010-10-17T10:39:00.002-04:00

"Suppose you were an idiot, and suppose you were a member of Congress; but I repeat myself. "

-Mark Twain

Warm Light

2010-10-16T08:41:00.000-04:00

(source)

Holes

2010-10-13T13:10:00.002-04:00

The new KoL is turning out to be a great record. Honestly I was a bit nervous for them. Wasn't sure how'd they react to all the fame of their last record. But I'm diggin on the new one.

Gotta say life is as hectic as it has ever been for me. Since graduating from NC State I've had several jobs. Probably too many. I've worked at 3 architecture firms, been unemployed and now I'm selling shoes. Life isn't what you always make of it. I'm being paid less. Working more. But somehow life is as fulfilling as it has ever been. Most of that is because I have been able to cram a lot of music in there. Creativity just breeds good things. Most of it is being married to this woman.

Then there's the hole in my roof. I just came home from a night in the woods where Pat + I came up with 5 conceptual ideas. Then I came home to a hole in the roof. I patched it, but I need a new roof. A new roof is expensive.

Jack the Radio records next Sunday. Silver records November 1st.

-r

Disease of Ease

2010-10-07T11:00:00.000-04:00

"That’s the disease you have to fight in any creative field: ease of use."

-Jack White

Baron House by John Pawson

2010-10-06T08:50:00.000-04:00

_Marathonz_

2010-10-05T21:58:00.001-04:00

"You have to forget your last marathon before you try another. Your mind can't know what's coming. "

- Frank Shorter

I've never thought about running another marathon. This is probably why.

I Met Jerome

2010-10-05T09:01:00.000-04:00

Last night I met Jerome.

I had some beers at Slims Downtown with one good friend Patrick Downing. We talked about life, music, sports, theology, relationships. Then we left. I parked next to the bus station. Don't park next to the bus station. That is don't park next to the bus station if you don't want to meet Jerome, a tall man in painters jeans and a poofy jacket that asked me for cash to buy a meal two blocks away at the "local kitchen." I didn't have much money, but I said I'd give him ride there. Jerome didn't want a ride. He wanted cash. But he obliged.

Last night Jerome and I prayed in my car. I didn't ask Jerome to pray, Jerome grabbed my hands and started praying. Thanking me for various things. Thanking God for various things. He blessed me for my kindness. I drove Jerome to Cookout. He didn't want me to drop him at Cookout, but across the street. I told Jerome I had gotten him to Cookout. But I wanted to buy him a meal.

Jerome wanted some money. He didn't like that idea. He didn't think I trusted him. I gave Jerome my last five dollar bill and told him I loved him. I watched Jerome cross the street. I watched Jerome sit down and stare at the menu at Cookout. And I watched Jerome walk away.

Last night I met Jerome.

Lie Down

2010-10-04T17:28:00.000-04:00

I wish to be here: tardemah. The Hebrew word for deep sleep or slumber. I think I wish to be there. I first read about it studying the life of Abraham in Genesis 15. Then learned that Adam entered a tardemah when God fashioned Eve.

That probably means tardemah isn't always comfortable. And I'm not sure why I'm studying Hebrew words.

-r

The Perfect Mile

2010-10-01T09:20:00.004-04:00

"How did he know he would not die?” a Frenchman asked of the first runner to break the four-minute mile. Half a century ago the ambition to achieve that goal equaled scaling Everest or sailing alone around the world. Most people considered running four laps of the track in four minutes to be beyond the limits of human speed.

― From the Prologue of Neal Cascomb’s book The Perfect Mile.

Diana Center by Wiess/Manfredi

2010-09-28T14:33:00.000-04:00

I dig this building. More at the link below.

(via: ArchiDOSE - Photo Credit: here)

Reveal

2010-09-27T17:31:00.001-04:00

"There is nothing concealed that will not be disclosed, or hidden that will not be made known."

-Luke 12:2

The Walkmen

2010-09-27T08:00:00.000-04:00

Several surprises came out of this years music scene. Among great releases by The National + Arcade Fire came a slew of other great LPs that didn't disappoint. There were a few let downs, but many surprises in what turned out to be a stellar year for music. Raleigh didn't disappoint either with it's true first ever music festival in what was twitterized all over the city as #hopscotchfest. The following weekend brought an all out art, visual, music and more festival in SPARKcon. It's what makes living in this city so great.

I wrote up a mid year ranking of records to date in this post, but wanted to share a few surprises. One of the biggest comes in a band tagged The Walkmen. Though The Walkmen have been around for quite sometime I first heard them open for Kings of Leon (indie rockers will cringe at that sentence). And I only caught a glimpse (basically the very end of their set). They've released four records to date with the newest, Lisbon, being released just last week. The more I listen to the music, the more enthralled I am with it. The emotion of the vocals and the overall sound of their records gets better with each listen. There's a vintage sound here that hints back to Dylan. The lyrics are sung that way. And it doesn't disappoint.

If you are looking for a band to watch check out this vid of The Walkmen on La Blogoteque. It's quite mesmerizing. I think you may understand what I'm talking about. Maybe not. But their new record bleeds with emotion.

Surprises this year:

1. The Walkmen - Lisbon
2. The Black Keys - Brothers
3. The Temper Trap - Conditions

All one word records. Interesting. Also click on that Temper Trap link. This Melbourne, Australia band has some sick sounds. Toured with Arcade Fire for awhile.

-r

Miles

2010-09-26T18:26:00.001-04:00

"If someone says, ' Hey I ran 100 miles this week, how far did you run?' Ignore him. What the hell difference does it make? The magic is in the man, not the miles."

-Bill Bowerman

Agree? Disagree? Bowerman coached American distance runner Steve Prefontaine + is the founder of Nike Inc. + the modern day running shoe (for the most part).

-r

Recover the Questions

2010-09-23T22:05:00.001-04:00

I posted this same quote a year ago. It's worth posting again.

It is customary to blame secular science + anti-religious philosophy for the eclipse of religion in modern society. It would be more honest to blame religion for its own defeats. Religion declined not because it was refuted, but because it became irrelevant, dull, oppressive, insipid. When faith is completely replaced by creed, worship by discipline, love by habit; when the crisis of today is ignored because of the splendor of the past; when faith becomes an heirloom rather than a living fountain; when religion speaks only in the name of authority rather than with the voice of compassion-it's message becomes meaningless.

-Abraham Joshua Heschel

Meaningless.

-r

Up the Elevator

2010-09-23T09:19:00.005-04:00

I've posted tunes by my brother before. He's put out another short EP which is crazy heavy. The weight of the record sits on the content + the overall composition of the sounds on it. Overall it's pretty simple. A few electric drums, some shakers, electric + acoustic guitars, banjos, harmonies + a good bit of reverb. It lets the content of the EP speak in my opinion.

This is also my brother so yeah, I'm biased. But I'm glad I discovered it around this time year. It has a nice fall-like feel to it. You can download + listen to it for free at this link: Up the Elevator EP.

-r

Or if you'd like the straight download go to this link.

4 fans of: Avett Bros., Sufjan Stevens, Bon Iver, Radiohead

Wham!

2010-09-21T19:47:00.002-04:00

Cooler temps mean holidays. Cool holidays mean this it's time for this.

Yea dats right. Hit repeat on that.

-r

Horizontal

2010-09-21T08:30:00.002-04:00

The NC State football team is 3-0. This makes me very happy. (via here.)

Running Reviewed: The Asheville Half Marathon

2010-09-19T20:20:00.011-04:00

This weekend marked my first half marathon in years. The last long distance race I had completed was the Charlotte "Thunder Road" Marathon (an awful name in my opinion) almost 3 years ago. I hurt my knee majorly in training for that race + took a fairly good hiatus from running. But working at Fleet Feet here in Raleigh has given me new motivation in my running as well as a new education. I've learned great new things from my co-workers + customers in my experiences there.

But onto the race. Citizen Times Asheville Half Marathon. It was my 3rd time in the Asheville half + I had heard just before the start that the course had changed dramatically...for the worst. That apparently included some brutal hills. And brutal indeed. You hit a solid gradient after the first mile climbing from Charlotte St. up towards the back half of Town Mountain. The rest of the course weaved its way through the Grove Arcade section of North Asheville before eventually working down to highway 19/23 (near the French Broad river) and back up one of the hardest hills of the course in Lookout Rd. just behind the UNCA campus. The last mile and a half or so of the course is all up hill and if you have ever been to Asheville and walked up Walnut St. you will know that it has a ridiculous slope. You take a right onto Walnut with less than half of a mile left in the race. There's no kick, just straight up. You get to the top of Walnut and mile 13 is within grasp. All you want to do is stop.

But I saw my watch read 1:25:03 and my heart jumped. My PR was 1:33. I had to find some kind of kick + my legs found something left + finished in 1:27. I was stoked to say the least. I had just arrived in Asheville at 3:45 AM after playing a great show in Raleigh with Jack the Radio. My expectations had been very low. This isn't the kind of course you PR, but then again this was my fourth half marathon. And I had some great motivation @ Fleet Feet to thank as well as some great good luck cheers from many of you that read this blog.

Overall, the Asheville Half was an extremely well run (no pun intended) event. Staff were stationed at every turn + water stations graciously placed at every mile (almost). But if you don't like hills...well...let's say this just isn't your race. The hills were steep and quick for the most part, but the "dramatic" changes to the course layout brought in longer gradients in Lookout Rd. (see the map above around mile 9). More importantly, race participants were rewarded with two Highland Gaelic Ales at the finish.

It never tasted so good.

-r

Explosions!

2010-09-14T20:30:00.003-04:00

My life has exploded with deadlines. I committed to too much. Ever done that? I do it a lot. Now if I can just keep everyone happy. My Asheville Half Marathon is this weekend, but Jack the Radio has an awesome show that won't end till probably 1 in the morning on Friday. That's right. I'm driving from Raleigh to Asheville at 1 in the morning. Like old times.

Let's just say if I finish the half I'll be very happy.

Sorry. This'll probably be my only post of the week, but follow me on twitter for more constant drivel.

-r

Skins

2010-09-11T23:23:00.001-04:00

More Jack the Radio goodness. We play this coming Friday @ Kings Barcade for SPARKcon in downtown Raleigh. Check out "Love is Pain."

-r

Radioactive

2010-09-08T10:15:00.001-04:00

New from the Kings:

Whatchu think? Melt your eyes or cringe? Either way, people are going to buy this record in droves. Turn off the vid. It's ear candy for sure.

-r

Running Tips: Cadence

2010-09-08T09:32:00.004-04:00

The first time I'd ever really heard the term cadence in endurance sports was when I started cycling over 2 years ago. I'm not what you'd call a regular cyclist now, but learning what it means to cycle with good cadence (made popular by a guy named Lance Armstrong) has greatly helped me transition better cadence into my running. For most people it's easy to associate cadence (revolutions per minute or RPM) with cycling. For me, associating cadence with running can seem sort of out place, however we'll see it can be just as relevant.

Running with a high cadence basically means running with a higher rate of RPMs, or more steps per minute or a full stride. The optimal cadence to shoot for is 180 per minute or 3 strides per second. Seem like a lot at first? It did to me. Much of this is making its way to the mainstream due to what is called "Good Form Running" or GFR (guess endurance athletes are big on acronyms). Check out the GFR website.

There's a great vid of GFR that I'll post below. It infuses some great, simple points to help improve cadence such as: arms @ a 90 degree angle, subtle forward lean at the ankles + a mid-foot strike (there's debate with all of these so if you have a comment on GFR, please leave it below. I'd love to hear some thoughts.). One of the best reasons to improve cadence (whether you completely believe in the GFR method or not, we can all agree that improving cadence is a good thing): reducing injuries. In short, you are in the air for a shorter length of time, shortening the force of impact. Though the impact frequency increases, the likelihood that your knees will be bent and your center of gravity will be over your impact is greater with a higher cadence than without. And what does that mean? Less injuries.

Of course running with a higher cadence also means running more efficiently and that means running longer. Our bodies will always need that "rest period" (I think my body is telling me this right now as I'm about to lace up), but keeping this tip in the back of our minds will hopefully keep us running longer.

Some articles for debate:

Mid-foot Strike vs. Heel Strike - What do you think?

Also pick up the newest Running Times. It has a great article on form in there (as you can see I'm a running form nerd). It's well worth the read with a pictorial breakdown of running form and how to improve it by some great specialists.

Happy running!

-r

For Mom + Dad

2010-09-02T08:36:00.001-04:00

Glimpses

2010-09-01T08:14:00.003-04:00

This will be a cliche post.

It's weird to think how much I worry about things with all the bad stuff going on already all over the world. I am very blessed. Two years ago I lost my job. I now have a new one. I have a house, a car, dogs, a cool fence, a bike, lots of drums. Yeah you get it. Sometimes I get overwhelmed with that thought. I think about the bad things cause...well...I'm a pessimist and...well...I'm cynical. But this morning I was meeting some dudes for breakfast and after we were done I was waiting to pull out into morning traffic. It was busy + loud. 2 cars were ahead of me and an older gentleman decided to let all three cars in line ahead of him. I kindly waved to thank him. We got in line to wait at the stop light, and I noticed a car in the parking lane to my right with his turn signal on waiting to join the bustling line. The car in front of me kindly obliged + let him in. Just then a mom running with her kid stopped wanting to cross the road. The light turned green, but the car that had just joined the line stopped and waved her across. All this happened within 30 seconds.

It doesn't sound like much, but I couldn't remember a time when I had witnessed such a domino affect of kindness. I don't know if the people in each car were reacting to each other or if it was just coincidence, but then I remembered. As broken as each of us are, we still have that sense of goodness.

Even if it's only for a second.

-r

Running Reviewed: The Stache Will Make You Faster

2010-08-30T08:52:00.004-04:00

In this post I mentioned the fastest stache of all. There were no thoughts on me growing a Pre mustache. My wife had her doubts, but I would say "lightly encouraged" the Stache Project. But I am happy to say that the Stache is in it's third day of growth + stronger than ever.

Trust me. I had my doubts too. But upon some laughter I was surprised not at just the pure glory of the Stache itself with its wonderful shape hovering just above my upper lip, but at the quickness of it.

Quickness? Really? Can a mustache really make one faster? Well after 3 days of running I can proudly deem the Stache worthy of this claim. Friday was 5, Saturday was 8, Sunday was 4. All personal bests. I looked in my watch in wonder. Then looked at my face.

Could it be? Is this wonderful creation really making me faster?

Indeed. I believe it is.

-r

Switches

2010-08-27T10:54:00.003-04:00

I bought a MAC. My first ever. The price tag has always been it for me, but I'm so fed up with PCs at this point (cliche I know) that it just seemed worth it. Recently my twitter account has become a venting outlet for my computer troubles. My apologies if you follow me there (or here for that matter. Am I boring you? Most likely).

I'm so incredibly busy. I promise to update later.

-r

Where R U?

2010-08-23T18:38:00.004-04:00

Jack the Radio played Slims last Friday. Here's a vid of us jamming on the tune "Strange" which we just got tracking over @ Warrior Sound. It was indeed good times:

Last weekend was full of music for me as Silver opened for Lifehouse + then Jack the Radio played at Slims later in the night. Silver also jammed out some new tunes (which we soon found needed some working over) at Deep South here in downtown Raleigh.

We hope you'll come see us if you are around the Raleigh. If not, we'll try and get to you real soon.

+ maybe I should ask, since apparently 500 people frequented this blog last month, where are you from?

-r

Running Tips: Breathe

2010-08-19T09:23:00.003-04:00

"Drawing your exhalations longer will help bring your heart rate down and will engage your parasympathetic nervous system, which helps you relax and recover. Here’s how to learn to draw your exhales longer."

-Sage Rountree @ running.competitor.com

I had no idea. I have known for awhile that breathing patterns were very important in running, but due to a surgery on my nasal cavity (apparently I have a deviated septum that just can't be fixed + it was the most painful thing I've ever been through) I've always had a hard time breathing on runs. It's just one of those things I've ignored over the years. It seems that the most important thing in the article is that there should be an "evenness" between your exhalations + inhalations. Rountree gives you a couple exercises in the article link above + it's well worth the short read.

-r

MAGS!

2010-08-16T14:42:00.004-04:00

My Newcastle United kick off the Premier League season (aka The EPL) in approximately 20 minutes against, in probably their hardest game of the year, Manchester United.

You should pull for them too. Here's to the start of the footy season + the Newcastle Magpies.

Cheers!

-r

Fives!

2010-08-12T22:29:00.004-04:00

It's past the mid year. Here are my top five 2010 albums through August:

1. Arcade Fire - The Suburbs (it's just out, but gawd it's good)

2. The National - High Violet

3. Jonsi - Go

4. The Black Keys - Brothers

5. Beach House - Teen Dream

On Deck (no specific order):

The Dead Weather - Sea of Cowards

LCD Soundsystem - This Is Happening

Massive Attack - Heligoland

MGMT - Oracular Spectacular

Spoon - Transference

Vampire Weekend - Contra

Band of Horses - Infinite Arms (updated 8/13)

Biggest Surprise: The Black Keys - Brothers

Biggest Disappointment: Massive Attack - Heligoland (it's good, but I wanted more).

Name yours. GO!

-r

The Making of Strange

2010-08-09T09:05:00.001-04:00

Jack the Radio hit the studio a few weeks ago to lay down 3 more tracks. Our count is up to 9 now. After a few more sessions, some mixing + some mastering this little glorious album should hit. Check out the making of "Strange" after the jump. Guitars, vocals, drumz abound after the jump:

-r

Running Reviewed: The Free + Some Compression

2010-08-04T09:31:00.018-04:00

I covered the idea of "barefoot running" or minimalist running in this post, but want to share some thoughts on the new Nike Free Run shoe. I've never really been an advocate of the movement of "barefoot" running. One thing I have been an advocate for is running, + I see running barefoot as a tool to make you a better runner. The Nike Free Run is another one of those tools. Here's a shot of the shoe courtesy of Nike.com.

I was never really "sold" on this shoe, but the new update (Free Run seen above) was in Fleet Feet Raleigh + I gave it a try. Though natural in it's feel, it still gives the user a bit of a shoe experience. I enjoyed that balance + though I have over pronated slightly in the past, I was able to log some short distances (3 to 6 miles) without any problems. The key to running + training in shoes like these, in my opinion, is to use them as tools. I could never make this my normal trainer, but sparse use of the Free has helped to strengthen my calves + glutes. Which brings me to these:

Compression socks. Ever seen them? This is another product that I have always slightly balked at. The idea of them didn't seem strong enough for me. But over-training in the Free (because I liked the feel of them so much I did several runs in a row. Perhaps I should heed my own advice) caused a strain in the calf. The Free gets you up on your toes a good bit which for me, challenges my form. That in turn can cause a good bit of stress on the glutes, calves and achilles muscles. I knew this, but like most runners couldn't stop. What did I do?

I hurt myself.

And strained my calf causing a day and a half of rest. I bounced back with the help of CEP Compression Socks (once again courtesy of Fleet Feet Raleigh) + tried them on a short run. The next morning my calf was tight so I wore the socks as a recovery tool. By the afternoon I was ready to go for an epic 2 hour game of ultimate Frisbee. I don't think I would've been able to play if it weren't for the sock. Overall, it was comfortable to wear while exercising, but a bit too tight for wearing around the house for recovery. The compression is quite apparent when sitting, but quite active when exercising making it the most useful while running (which is what it is designed for). I had the black version and found the sock to actually be much cooler than I anticipated, even in summer heat.

Overall, the Free is a great buy + a great alternative to true minimalist running. Purists will scoff at it for it's black swoosh and corporate look, but it's use out of the box is great for any runner looking to adding some strength minimalist running to their workouts. And if you are like me + just can't slow down and listen to your body, you might want to look at getting a pair of those compression socks too.

Happy running.

-r

Immortals

2010-08-02T09:26:00.002-04:00

I'm a big Kings of Leon fan before + after their mainstream release "Only by the Night." Here's a vid of a new tune tagged "Immortals." The vid is interesting, but apologize for you non-Youtube users.

Hit play + jump to another tab. It's worth the listen:

Boom!

-r

Local Showz

2010-07-27T07:34:00.006-04:00

The blog has suffered due to my micro-blogging over at Twitter. My posts have become less frequent, but alas!

Music.

Jack the Radio has a show at the Evening Muse on Friday in Charlotte w/Brett Harris + a big show in Winston Salem on Saturday at the Garage w/Brett Harris + Bright Young Things. Things heat up again in August as Silver is poised to open for Lifehouse on August 20th on NC State's campus. All the links are to Facebook events (sorry I've given in) if you'd like further details on each show.

Music.

I've gotten an early screening of Acrade Fire's "Suburbs." I must say I think it's the album I've wanted to hear written for the last 20 years. That said, it might be the album of the year (or years). There is a premature evaluation of the record of at Stereogum via this link. There are so many influences and so many sounds on their records, yet they are able to pull them together in an album in a whole cohesive theme that speaks incredible volumes. I'm sure I'll have many that will disagree with this point, but I haven't heard too many bands other than Radiohead pull together such diverse sounds and put together such a complete record.

It's a must buy when it's released on 8/3. I've pre-ordered my vinyl/digital download copy.

And I just said the other day I needed some "Darkness on the Edge of Town." How well timed.

Thanks Win.

-r

Jonsi

2010-07-22T23:40:00.002-04:00

An incredibly beautiful record. A review here.

-r

TDF 2010

2010-07-22T14:33:00.006-04:00

This years Tour de France has been epic. Early crashes. Big sprints with head butts. And of course the Andy Schlek vs. Alberto Contador duel. I'm a big Schlek fan, especially after seeing the young 25 year old race well with his brother last year. I was certain this would be his year. And it still could be, but going into tomorrow's time trial 8 seconds behind Contador does not favor the young rider. He needed to pick up some time today + it wasn't there.

Lance has crashed out (basically). Andy's older brother Frank has crashed out. Australian champion (and who I was pulling for early on) Cadel Evan's is racing with a broken elbow + is just trying to finish the Tour, yet the dual between Contador + Schlek has kept the tension high + the Tour in the headlines. Let us hope that competitive attitude keeps the race in the limelight + not the constant doping allegations + findings.

Armstrong has hired a lawyer to battle the allegations of Floyd Landis + it appears that when this Tour settles down we'll be hearing some shots back + forth again. I hope the sport can move past it and into better racing days ahead.

Cheers!

-r

If you are a runner, I'd highly suggest getting on a bike a few times a month. It's a great cross training activity.

The Luxembourg man Schlek.

Running Tips: Hydrate

2010-07-19T10:04:00.004-04:00

It's hot. At least here in Raleigh, it's really hot. And it doesn't look like it's going to cool down anytime soon making water even more crucial on your runs these days.

Keep your runs early or late and try to avoid running in the afternoon/early evening hours. I had to do this last week and my heart rate sky rocketed due to the heat. An easy workout quickly turned into murder.

More importantly, get water into your system BEFORE you lace up. It's easier to do this if you do your runs in the afternoon. Consistently drink during your day. If you do your runs in the morning hours, Ryan Hall (professional competitve + Olympic runner) suggests "starting off the day with 20 ounces of water before eating." If running for more than 30-45 minutes, take a small 4-8 ounce bottle with you on your run. Most hydration companies (Nathan + Fuel Belt) make what is called "sprint bottles" that are light (even with water in them) and fit easily in your hand for mid distance runs.

And lastly, apparel is crucial. More crucial on the longer runs, it can sometimes be the difference between a good run and a miserable one. It's one of those areas in running I don't like paying attention to all that often, but a light synthetic shirt can go along way in the sun.

Stay cool.

-r

This Photo Got Me a Beer

2010-07-14T20:04:00.002-04:00

I'll never stop reminiscing about this trip.

Ah good ole Scotland...

Derry

2010-07-10T23:23:00.003-04:00

One of our guides in Norther Ireland was a man named Steve (I don't recall his last name because it was never given to me). I didn't meet him until we went to Derry (the furthermost point of Ireland, somewhat anyways).

If you didn't get this by now, Ireland has tugged on my heart since we left. There's a rich history there as well as a complex modern history that should be experienced by everyone. The first time I met Steve was a hilarious interaction. We arrived in Derry from Belfast from Dublin. There was a bar-b-que also know as a common "grill out" in the U.S. at the Derry Hostel. We went to grab beers and arrived.

Eating my burger we watched Cameroon play someone in the World Cup. Our Aussie friends were telling stories in this darkened shed-like structure behind the hostel. It was thrown together, but had a "pub-like" character to it. Couches were in the back. Several candles strewn threw the various cranies and cracks. The local hostel cat (I can't recall it's name) sat on a board just above the story teller. Everyone had grabbed their own local brew from the local Tesco (equivalent to a Kroger or Food Lion or Albertsons here in the US) and intently listened.

We all laughed and swapped stories. And then Steve. He walked up. Said "Aye." I nodded at his Corona and asked, "Is that a favorite?" His phone rang.

"Hollywood," he said.

"Better take it," I said.

He left, and I listened to the Aussie's story. It was rubbish and most likely made up. He had downed 1/2 a bottle of Vodka and it was only 8:30. Steve came back.

"What they say," I said.

"Gave the part to Brad," he responded with a grin.

Apparently Steve gave Mr. Pitt some lessons.

-r

Premium

2010-07-10T21:41:00.003-04:00

The English Premier League officially begins on August 15th. My Hull City Tigers won't be there to bring in the new season so as most who know me know, the Newcastle Magpies will be my Premier League team this season (and every season thereafter if the Tigers aren't up). I can only hope that one day some American television station will carry these wonderful games so I don't have to go into some pub at 10 A.M. and watch them.

The World Cup is now ending upon tomorrow afternoon and it brings me much sorrow. I will have to wait another 4 years. But I have the next 2 to pull for the 3 Lions in the Euro 2012 Championship. Let's just hope they qualify. For those that don't know:

The nations from Europe have a competition every 4 years to compete for the best European nation in football. 4 years ago Spain won the trophy. As you'll see tomorrow, Spain will compete for the World's trophy.

Let's go DUTCH!

-r

Climbing Up the Walls

2010-07-07T09:35:00.003-04:00

In Ireland:

Sing your Song

2010-07-05T20:45:00.004-04:00

"Shhhhh....."

It was this understood silence in a pub called The Kelt that made it clear that you could enjoy your beer, but you probably shouldn't say a word above a whisper. Jess, Kate + myself were told to go the The Kelt by our guide Steve, a wonderful Irish story teller. Suddenly an old Irishman of about 65 or so broke into song. He sang verses of British occupation, freedom and beer and potatoes. He stopped.

We cheered.

And repeat.

This continued for a solid 45 minutes as Jess + Kate + I watched a World Cup match on the tele above. A circle of several Irishmen and women (and children) stood in a circle with a pint of their favorite brew and sang whatever favorite song entered their brain. And it was Ireland that spoke most fiercely to me. And it's easy. The Irish are most excellent at telling their tales (true or not). While you're there, you're walking in modern history, a modern conflict of sorts.

We spent 4 days there at the beginning of our trip in the UK + it was an superb start. We ate fish + chips, met amazing people, traveled with amazing people + watched the world's game in some of the world's oldest pubs. It tugs on my heart, but from there we marched onward to the land of Scots.

Edinburgh called + so we went to Miss Clio.

-r

UK

2010-07-01T11:00:00.004-04:00

I'm going for a bike ride so I'll post more later, but here's a quick slideshow of the UK trip. More details soon.

Itinerary (roughly):

1. London
2. Northern Ireland - Dublin, Belfast, Derry
3. Scotland - Edinburgh, Glasgow
4. Lake District England
5. Hull, England
6. York, England
7. London

-r

An English Hiatus

2010-06-14T09:33:00.003-04:00

The blog will be fairly stagnant for the next couple weeks because yours truly (with the Juicy Tubes + Ms. Griesmann) will be over the pond. Yes we are going to England, Ireland + Scotland for two weeks.

It all started 4 years ago in a sweaty, crowed pub in Charlotte, NC watching England + Portugal in the World Cup quarterfinals (click on the link to re-live the event "sort-off" + excuse my post title). Several of us decided to make a pact that at the next World Cup we'd make the trek to England, live it up + watch some games on English soil. So alas! Here we are about to take off in one days time.

Bags are slowly being packed. See you soon with new stories in hand.

-r

Kings of Leon: Southbound - NEW

2010-06-10T09:18:00.004-04:00

New Kings of Leon track: Southbound l Live from Saratoga Springs l June 6, 2010

Pretty southern sound. Almost glorified country. But all in all it looks like it's going to be a good year for them. No idea when their new LP is suppose to break. Survey says I'll be buying it either way.

Never thought southern rock would make a return like this.

-r

Track on Revolu Tumblr supplement after the jump.

Running Tips: Minimalism (see: Barefoot Running)

2010-06-07T06:23:00.000-04:00

I'm reading Born to Run because, well everyone who runs or has run for quite some time seems to have read it. I get questions all the time about barefoot running. Of the people that ask to try on "minimalist" shoes at Fleet Feet, about 90% of them ask if I've read this infamous book that has caused so many to ditch there shoes.

The basic premise? Get back to the way we were meant to run by taking off those bulky blocks of foam on your feet.

Will it work? Probably not. However, that being said I think there's a lot to be learned from the book (the main reason I'm reading it) and I am for certain that a happy balance of running barefoot as well as running in a well fitted shoe for your foot will result in a stronger runner. No doubt.

There's a great article by some dude that runs a shoe fitting store on his take: Check it out. And he sums up a good bit of my feelings on the barefoot subject well. "Running shoes are tools; they aren't magic bullets." Meaning that they won't solve all your problems, but when you get the right shoe for you it'll make you a more efficient well balanced runner. If you've been following the Running Tips posts you'll remember I talked about running barefoot to help work on your form (check out the "strides" drill).

So what's the approach?

Get in the right shoe. A majority of people are in a shoe with too much support or too little so find the one right for you. Secondly, supplement your training with barefoot strides and if possible some short mileage. I even think it's possible to work in a good bit of mileage barefoot, however a fairly big note of caution: DON'T TAKE OFF YOUR SHOES AND GO TRAIN NORMALLY. I think even purist barefoot advocates will tell you this. But like the author of the article above states: "most every runner will benefit from sprinkling small doses of barefoot or almost barefoot running into his or her training."

There's a lot of discussion to be had on the subject so share your thoughts in the comments section. I hope to blog further on "minimalist" running the more I learn. And happy running!

-r

Plz to Recycle

2010-06-04T18:20:00.005-04:00

_via here_

It's Gotta Be the Suits

2010-06-04T08:27:00.001-04:00

One day I will be able to do this. Wait. My arms do not move like that. Never will.

-r

High Violet + a Surprise

2010-06-02T12:19:00.001-04:00

I will respond with a review of this album by simply saying it's the best one purchased this year. For some, this album will come off as a depressing set of tunes led to make birds cry. I for one will claim that it is a glorious album of emotional proportions. Highlights: Sorrow + Runaway.

I also just bought the new Black Keys album, + let me tell you, it might be the surprise of the year as far as music goes. I was pretty disappointed with the last one, but this batch is striking a match of beautiful blues explosion!

Here's my ranking to date:

1. The National

2. Beach House

3. LCD Soundsystem

4. Jonsi

5. The Black Keys

Others (* not yet purchased): The Dead Weather *, Band of Horses *, MGMT, Massive Attack, Vampire Weekend, Gorillaz *

And the new Arcade Fire hasn't even broke yet! Glorious year.

-r

Running Tips: The Foam Roller

2010-05-30T11:10:00.005-04:00

Get one yall. If you don't know what a foam roller is well, let me introduce you to this simple piece of machinery:

Honestly, there isn't much too it. But if there is any tightness to your legs after a good duration of exercises, this would have to be my first pick to help you get over your soreness. It is especially good for IT band soreness, the glutes, hamstrings, calves, but you can use it on almost any muscle.

Simplicity is the beauty here. Basically this thing is just a piece of foam the you sit and roll back + forth on to work out the lactic acid out of your muscles. And does it do the trick. Try the IT band stretch + you'll know what I mean.

I won't go into deets about all the exercises, but here is a good link to an article on how they work as well as some photos on various common exercises (worth a click if you'd like to see how they work in a bit more detail):

Foam Roller Tips on About.com

Come to Fleet Feet (shameless plug) and get one. They costs like 20 bucks + your legs will thank you.

-r

Life Update of Sorts

2010-05-29T11:58:00.003-04:00

For those that don't live in Raleigh + read this blog (probably 3 of you), well this post is one of the general, how are you doing kind of things. Because let's face it Brent, I'm not good at phone calls. I don't keep in touch with people well. And when I see someone who I haven't seen in awhile and they ask, "So how are things?" I usually give the blank stare followed by, "Things are good." Which really doesn't tell you much.

So how are things?

Raleigh is good (there ya go with the cliche answer). I never thought we'd adjust to living here like we did especially after I lost my job just 60ish days after moving back in August of '08. We've had obstacles don't get me wrong, but all in all I really like living in Raleigh compared to life 5 years ago. Most of that is attributed to my wife, some of it to Raleigh itself and a good bit to the friends that surround us.

For those that don't know, Jess is still teaching at Daniels Middle (even after all the crazy budget cuts and layoffs) as well as Great Outdoor Provision Company. I'm doing a variety of things such as working at Fleet Feet Raleigh part time, teaching drum lessons, playing in a slew of bands (Silver + Jack the Radio), freelancing graphic design + architecture + whatever else Jess puts on my list for the day.

We're going to England, Scotland, Ireland in two weeks just to go + enjoy the sites + hopefully some World Cup games in a dark dreary pub or two. That is our big summer plan. Jess will probably hit Michigan + I'll work at Fleet Feet for the duration + they'll be a show or two in there as well. But honestly I'm just going to try to survive the heat + get into the fall, because everyone knows the fall is the greatest of all seasons.

Any questions? Feel free to leave them. I will respond accordingly.

-r

And yes I did buy a pair of tight jeans. Everyone knows. And I know everyone knows.

Nude

2010-05-29T11:35:00.001-04:00

I'll never be over this record:

Running Tips: Recovery

2010-05-25T09:20:00.004-04:00

I've effectively run 92 miles in the last month averaging around 15-20 miles a week which isn't much for me when I look at past mileage. But there's something different than past months after coming back from a rest period in my running. After my first full month of running from the break, I feel good. The key? There are two of them. 1. Not going out too fast. 2. Recovery.

Focus on your workouts + your body + forget about mileage for a second. For some people this isn't a problem. For me, it's a big one. I grew up running sometimes twice a day. Racing was routine so the idea of running 50-60 miles a week was normal. The idea of running 20 is sometimes a dent in my pride. All this to say, I have a big fault. I don't listen to my body. And most people don't, but for different reasons.

If you need a rest day, take one. If you feel like biking instead of running. Most definitely get on your bike. If you feel like eating a slice of pizza, go ahead (just don't do it everyday :) What would your body do if you tried to run everyday for the next year? For most of us, it wouldn't have a happy ending. What's the point? Your body needs recovery. It needs rest. Just get the proper kind. Whether it's a day off, walking, biking, swimming, lifting weights, yoga, whatever, your body needs it so work it into your weekly plans (sometimes it works itself in).

So find that recovery and cherish it. It'll make you a better runner.

How do you recover?

-r