brent evans

I ran. I have a tendency to forget to say that on Saturdays. So, there it is – 5k run is done and the streak continues. A bit too many of them on the treadmill though. Looking forward to hitting the outside trails – needs to dry up a little more though.

Did the WandaVision show again last night – I won’t dwell but it is good and totally playing with our Marvel minds. We did watch Endgame after it. What a movie. “I love you 3000” gets me every time. Sorry for the spoiler but you really should have seen this one by now.

Anyway – it was a long one, so waking up this morning was a little rough. It is all about the morning routine that helps me get to that run every day. These aren’t earth shattering tips, but this is what helps get me to the mill or trail. Alarm goes off – no snooze. You can’t. I have a long history of hitting that snooze, but there is nothing to gain from hitting it just once or . . . 14 more times, which I’ve done. So, alarm goes off and I stand up right away. I also have a glass/bottle/something of water on my bureau and immediately take a swig. Now, the night before I already have laid out my running clothes. I even have a sock placed inside each running shoe – I know I’m a geek. But – I don’t even have to think about it, I just start changing. I’ve also already picked out my podcast / music the night before, so I pop in the headphones along my journey downstairs and before I know it the warm-up is beginning.

Morning Routine breakdown:
Alarm goes off / No snooze / Stand up and drink that water / clothes are already out / Get dressed / Head to the treadmill while popping in those earbuds / Warm up begins

QUOTE OF THE DAY:
“No amount of money ever bought a second of time” – Tony Stark, Avengers: Endgame

Halo. It’s a game and my son wanted it. I’m not a good judge on this stuff. Frankly, I can’t wait to get some Grand Theft Auto back into the house. So, I deferred to my wife, being the educator she is. She told my son that if he really wanted the game that he would have to learn the song Halo by Beyoncé and record it. And – he did. Now, we should have been more explicit with how the recording needed to happen since he has the only copy, BUT – he got it done and now he’s also got Halo.

I ran today / Good weigh-in day / 3 day fast begins Monday night

New Music Friday:

• Foo Fighters new album dropped today – it’s called Medicine at Midnight – 9 new songs
• Miss Taylor Swift put out another six pack mix of songs – the “ladies lunching” chapter
• The Weeknd’s compilation album The Highlights is out – 18 songs, well over an hour of music. Again, he’s performing during the Superbowl halftime with Sunday. Also known as the “Big Game”
• Eve 6 has a new song out – Black Nova
• Seattle rocker, Ayron Jones, release a single today called “Mercy” – if you like guitars, this guy is in the same area as Gary Clark Jr.
• Vampire Weekend – 2021 x 2

Last Friday, I talked about Black Pistol Fire with their new release – Look Alive. I got the vinyl! It was a Christmas present, which was supposed to be here on the actual release date of the 29th. Post Office stated 1/30 but then it kept saying that all the way through yesterday. But – it is here now . . . so, it will be enjoyed

QUOTE OF THE DAY:
“Those who are offended easily should be offended more often” – Mae West

Smorgasbord – a dinner / Smorgasburg – an actual event of the dinner?

I ran.  Streak continues. 3 day fast next week – Monday night – who’s with me?

Yesterday, I talked about enjoying my coffee via pour over.  Well, Papa Roach lead man, Jacoby Dakota Shaddix showed off his new Chemex in an Instagram Story. Game changer. He sings a song with The Hu called “Wolf Totem.”  I love running to that song.
Link for proof: https://www.instagram.com/stories/jacobyshaddix/2501032774212233113/

QUOTE OF THE DAY:
Investor Josh Wolfe on the best advice he ever received:
“The best, most useful advice I ever got was from Jim Watson, [the scientist who discovered DNA], over tea at his New York apartment.
3 words, 2 meanings: Avoid boring people.”

Groundhog saw its shadow yesterday – 6 more weeks until Spring Training.  Something like that.  MLB are still negotiating on when to start it all. Blame the groundhog.

Also, just a friendly reminder . . . we are now into the 3rd day of February – all Christmas decorations should really be taken down.

Black & white video is back.  Therefore, you don’t see my blotchiness which I realize is the visible proof that I ran, but – I did run . . . really!

The reason I had to show color yesterday was because I talked about the “pinkness” of the Kraft Mac & Cheese. Without the video being in color, everything that I said made zero sense when discussing the bowl of “intestines.” Go back and see!

I need to work on my morning routine and write it out. Step 1 – wake up and get out of bed!

IRRELEVANT FACT OF THE DAY:
Million Seconds = 11 days // Billion Seconds = 31 years

QUOTE OF THE DAY:
“Focus is the art of knowing what to ignore.” — James Clear

Groundhog Day. This is the day that we wish it to be dark and gloomy with no sun, right? Otherwise, if the groundhog sees his shadow, we get six more weeks of winter. If it doesn’t, then we get an early spring. Speaking of holidays, we do have Valentine’s coming up. Kraft is getting into the spirit and offering up a contest to win Candy-filled Macaroni and Cheese. The contest ends on Feb. 8 at 1 p.m. Click on the link below to sign up: https://candykraftmacandcheese.com/Home/EntryForm

The video today is in color because in order to get a better understanding of the picture that I was holding up . . . well, you had to see its “pinkness”.

Cheering on dark and gloomy today! We need an early Spring!!!

QUOTE OF THE DAY:
“Whatever you do, always give 100%. Unless you’re donating blood.” — Bill Murray

Vit – amins.  Have you had your vit-amins today? This past weekend, I said how I was listening to Sapiens on Audible and the narrator (it’s not the author) says vitamins that way.  Vit-amins (listen to the video below). I’m not making fun, but I actually enjoy the sound of it.

Now, not this past weekend, but the weekend before, I mentioned about how staying active helps you with fighting COVID and, of course, we all know about the mask thing, too. But – Vitamin D is another big one.  I’ve actually been taking it for years.   Initially, I had been taking them because it helps with stronger bones and the benefits on the immune system.
But then last May 2020, I heard Dr. Rhonda Patrick when she was on Joe Rogan’s podcast: https://www.foundmyfitness.com/episodes/jre-1474 The stats that she was pointing out about being vitamin D deficient and then also struggling with COVID was mind boggling. Then, just yesterday, another favorite podcast of mine and someone I follow on all of his platforms, Dr. Peter Attia included within his newsletter about Vitamin D in relation to COVID. https://peterattiamd.com/does-vitamin-d-deficiency-raise-covid-19-risk/

Please be sure to check it all out for yourself, but stats are crazy in your favor that if you aren’t deficient in Vitamin D, you got a better shot against this virus. Here’s a link to the one that I use: Thorne Vitamin D

Also, I ran today! The streak continues . . .

QUOTE OF THE DAY:
“If it is not right, do not do it. If it is not true, do not say it.” — Marcus Aurelius

One very full month of running and vlogging.  I already did my run for the day, so I officially have done a 5k run every day for the month of January. I also did a vlog post each of those days as well. February is tomorrow and I’m going to keep it going. I will have a 3 day fast in the 2nd week of the month.  On the other weeks, I’ll continue my 4 days of the 18:6 fasts.

And now . . . I wanted to introduce something else that I want to be held accountable for – a month long alcohol detox. Now, I certainly don’t believe that I have an actual problem. However, I do want to see how my sleep pattern changes, my appetite, my skin – I think I get these rashes now when I drink . . . that’s never a fun thing to discuss.  “I get this rash.”

Anyway – a year ago in February and March, I had begun talking about trying to do this for the month of April 2020. But then . . . COVID. In turn, back to drinking! However, it’s now 2021 and I want to try doing it for real this year for the month of April. I know there is “Dry January” as well as “Sober September” and “Sober October”. I don’t believe there’s a name for April, but I’m rolling with “April Drought”. I’ll be just fine, but I will miss my wine with pasta as well as the IPAs with my pizza on Friday nights. But that’s for April!

Bring on February!!

QUOTE OF THE DAY:
“The reward for good work is more work.” — Tom Sachs

Little slower this Saturday morning, but I did run. 5k is done. Last night, it was family movie night again but we started with the newest episode of WandaVision again. It’s getting so much better and I am so glad that we hung in there. Marvel fans should be smiling . . . I think. Of course only being a 30 minute show, we then went off and watched Infinity War. We’ve seen them all, but sure let’s do it again! I already know that another viewing of Endgame is coming which isn’t a bad thing at all.

Got my new book: Uncomfortable Conversations with a Black Man by Emmanuel Acho. I want to add it to the rotation, but I’m currently reading these three:

• Why We Sleep from Matthew Walker, PhD
• Leadership in Turbulent Times by Doris Kearns Goodwin
• Being Mortal by Atul Gawande

I’m the type of reader who can jump around from book to book. I just don’t enjoy plowing straight through it all. My mood changes. Some nights, I don’t feel like reading about death. Other nights, do I really need more politics? And finally, some nights, instead of reading about it . . . let’s go do it – sleep! I normally have a “fun” book mixed in. I need one of those.’

I am listening to Sapiens by Yuval Noah Harari. Does that count as a “read” book in my Goodreads app when I’m done?

QUOTE OF THE DAY:
“Be the person that your dog thinks you are.” — Chris Rudolph via Chase Jarvis book

Paper work Friday, so I get to have a real mug to drink out of . . . not a thermos one. Also, it’s new tube of toothpaste Friday for me.  Sorry, but there’s something about starting on a new tube. No pressure on getting out enough onto the brush.

Sooooooooooooooo, I ran. Now, being at home for a paperwork day, I could have gone out on the trails, but after letting the dogs out this morning.  Well, I knocked it out safely on the treadmill!  Anyway, 5k is done – creeping up on nearly 100 miles for the month!

New Music Friday:

• Weezer’s full album OK Human is out now.
• Mighty Mighty Bosstones released The Final Parade – a nearly 8 minute song
• Miss Taylor Swift put out – the “forever is the sweetest con” chapter of her music. The chapter title is a line taken from her evermore song “Cowboy Like Me.” 6 pack of musical joy – 3 songs from each of her albums that she released last year. Marketing genius she is.
• The Weeknd is releasing a compilation album on February 5.  Gonna hear a lot about him over the next week since he’s performing during the Superbowl halftime
• Anderson East posted an InstaGram video of him writing “It’s finished” – stay tuned for that
• Finally, Black Pistol Fire – two piece rock band out of Austin, Texas, but originally from Canada. You can put them in the same grouping as White Stripes and Black Keys but they still have their own Black Pistol Fire sound via Kevin McKeown (guitar/lead vocals) and Eric Owen (drums). New album – Look Alive – is out now!

It was Sunday night, November 1st, 2015 and my wife and I were going to the Fillmore in Philly to see Gary Clark Jr.  We were there with another couple who are known as G-Dog and Caff to our kids. They are the ones who got us the great seats – thank you. We all had a great dinner prior and were then off to the show to see this new blues guy stud.  Being Gary Clark Jr., you would have thought that we would have known that there would be an opener . . . someone, anyone off the streets – Dog Tooth Violet? At one point, these two guys come out on stage looking like the crew.  One was fiddling with the guitar, while the other was checking over the drums.  The guy checking the guitar then rips out a couple licks that was like – whoa, stage help showing what he can do.  Then, I looked back over the drummer, who was in the process of taking his shirt off.  Hmmm – he’s getting awfully comfy. They then did the 1 – 2 – 3 nod thing and BAM! It was on – the best live band that I have ever seen – hands down.  When this COVID thing is over.  I’m heading to as many of their shows as I can. 

QUOTE OF THE DAY:
“Either write something worth reading or do something worth writing.” — Benjamin Franklin

Back at it on a Monday, my 5k run is complete.  My outside run yesterday was my best time since the Turkey Trot in November 2019!   So, pushing 2020 out of mind more & more.  Feeling good, but my weigh-in this morning tells me that I had a pretty good weekend, too.  Doing the 18 hr fast / 6 hr eating window for the next 4 days.

Just finished up my journal writing in our house library.  I actually have two journals – one is the Daily Stoic Journal – which has a prompt for the day and, like Marcus Aurelius, you have a morning entry and, like Seneca, an evening entry.  Now, I also have a 2nd journal and this is the one that I wanted to highlight.  It’s the One Line a Day Journal – 5 year diary. Every night I write a couple lines of what happened during my day. I really enjoy looking back and seeing what occurred a year ago, two or even three years ago.  This is my 4th year into the 5 year journal. So, three years ago, I had a lot of excitement written for my Eagles heading to the Super Bowl – I didn’t know yet. Looking back one year, I didn’t do much that day, but one year ago yesterday, I was happy that I had a 5 day week at BJJ – miss those days. And then one year ago tomorrow, it is my brother’s birthday, but we also lost Kobe Bryant that day – crazy. Anyway, the One Line a Day Journal – here’s a link: https://amzn.to/2MgHepY

QUOTE OF THE DAY:
“You suffer more in imagination than in reality.” — Seneca