• Evening run + workout (11 Jan 11): Nike+

    Greetings all…

    Hope all is well with you. Yesterday morning I missed my run, so (by default) I decided to combine the run and workout in the gym. I’m glad to say that last night’s training was great. I ran my fastest mile this year, so far. It was cool to hear Tiger Woods say (again) “Congratulations, you’ve just ran your fastest mile yet!”. My approach this time (one I will adopt from now on), is to start the run out faster to gain time, then adjust the pace after (at least) 0.5 miles. Fortunately I didn’t suffer shin splints on the treadmill. I’m still investigating my running form so hopefully the longer I run (optimizing along the way) the less shin splints will visit me. Last night’s run stats are here.

    I’ve got less than a mile to reach my next level on Nike+. For now, it’s time to get serious about the 5K training, and updating my gym workout training – weight training has never been difficult, but having a detailed plan is better than none at all.

    ::: optimize :::

    Fresh!


  • Evening run + workout (09 Jan 10): Nike+

    Last night before working out with weights, I took another run, this time on the treadmill. In hindsight, it was a run I should have forfeited, as I did less than a mile (0.74 mi), BUT, just wanted to see what doing two runs a day (this was a first).

    The graphic above shows my current goal of complete 10 runs in two weeks. I’m hoping each successive run will get me back to where I was last summer…so I can improve on that, as well.

    Over the next day, I’ll be formulating my training plan for my 5K this summer, as well as a more detailed bodybuilding (for lack of a better phrase) workout plan. Since I’ve been doing that for years, I know how my body responds to different exercises, but overall, if I’m going to develop goals for running, I should do it, in plan format, for workouts as well (including nutrition aspects). Fortunately for me, my metabolism is still high :-)

    More later. Today’s a recovery day, back to it in the morning. Have a great day…

    ::: optimize :::

    Fresh!


  • Morning run (09 Jan 10): Nike+

    Greetings. Today I did my first winter run. Start time was 7:05am and the temperature was brrr:

    <

    With the way my daily schedule is, morning runs will probably always suit me the best, despite all the after work runs I did in 2010 and last year. As mentioned in a the previous, I'm getting back in the saddle. The temps this morning, surprisingly, only afffected my hands (as I misplaced the running gloves I got a few months back). What was most aggravating was the headphones that kept slipping off. I run with the Nike+ system, aka Nike+ iPo, so I get audio markers statuses from my *coach*. I really got hooked after reading an article in Wired two years or so ago:

    and afterwards, that’s all she wrote. As for the run (walk), a 12:58 min mile…slowww (thanks headphone issues and slight shin splints). Slow and steady is what I gotta focus on as I get back into this thang> On the positive, I felt and still feel really good, alert, etc. Run stats are here.

    After work, it’s the gym. Focus will be on weights, though I may run again. Current Nike+ goal is 12 runs in 4 weeks. After that…NEW HEADPHONES!

    That’s it…back to work.


  • Getting back on the horse (fitness=run+workout)

    Image courtesy Healh and Fitness Reports

    August 25, 2011 or thereabouts. That was the last run I had that was consistently done after many before that…and I was on vacation in Florida at that. Needless to say, vacation ended and it was back to work for me, back to school for the kids. This, unfortunately (I allowed it) ended consistent workouts and runs. What I realized, though I never physically liked it, was that running did many things for me that I only read about: cleared my mind, made me more alert (day or night), caused me to eat better (my appetite never wanes lol), mentally made me feel greatand forced me to go to bed earlier.

    Now that 2012 is here, though I’m not one for new year resolutions, it provides a clean slate. One that I can (and everyone should) approach day by day – especially when trying to achieve goals. After picking up running and getting back in the gym this month, I feel great again. Adopting this schedule (again) doesn’t come without work and a mindset change, but realizing the benefits again is worth it. So, that being said, feel free to encourage me, make me accountable…ha! I’m looking for different ways to keep the momentum and motivation up. I think blogging on the regular might work, I’ll try it..we’ll see. If anything, maybe it will motivate others. Consider this the first post of many.

    I mentioned that I dislike running. Actually since I started in July 2010, made some progress (small but nonetheless) since then, that’s probably not true. If it wasn’t for the Nike Plus system and other ways of electro-virtually tracking my performance, I don’t think running would be as interesting…though I really like the ease of being able to do it (being non-dependent on equipment etc), not to mention how it improves cardiovascular health. The whole tracking performance by numbers technology highly appeals to me.

    The one key phrase I hope to live by this year and beyond is “optimize” – fitness, health, work, relationships, musicianship, financial health, but most importantly, the one and true foundation – my relationship with Jesus and God. Though physical fitness excites me, one scripture keeps me grounded about it – 1 Timothy 4:8.

    In any event, one foot in the saddle, thanks for the read. Not yet 8am yet, which gives me time for a nice hot shower and still make it to work on time. Let’s go…

    Have a great day…

    ::: Fresh :::


  • He makes the jump….to the iPhone 4.

    Yes…the time has come for all good men…no, no…ok. Yes, I made the jump to the iPhone 4 today. The purchase experience was great. The same Verizon store salesperson that helped me with both Blackberries over the last 3 years, was there to assist, and everything went smoothly.

    For those who are not on AT&T and/or didn’t know, they are offering the iPhone 3GS for free (annual two-year contract required). As I drove past the AT&T store, the line was out of the door and down the street (oooh, am I about to encounter the same at 8:15am?). No, no line. The salesperson told me many people pre-ordered. I’m a kinda basics guy and didnt see the need for the iPhone 4S (and frankly wanted to keep the extra money I would have paid, in my pocket). Basic black, 8GB iPhone 4 for me.

    Ok, though I’ve been rockin’ an iPod Touch since 1G, all you iPhone experts out there, school me on your favorite apps for task and contacts management, as well as your fave Twitter app…they’ll be my main interests, as my 160GB iPod Classic is my main music player. Any other tips and tricks are greatly appreciated!

    Great to finally be on board, at a great price!

    Have a good day…

    :::oceans of rhythm:::

    Fresh!


  • DDO (Digital Day Off) #2

    Greetings readers…

    12:17am. Happy Monday, for those in the EST zone. For those who read my post below, I decided I was due for another digital day off. One reason I took it is that I’ve been recalling how it was growing up in the days pre-Internet: What was occupying my time, what my focus was, what good (and bad habits) I had, etc. While I can’t speak for any of my readers (or anyone else for that matter), doing this (albeit being annually so far), kinda makes me step backwards and look at not only my reliance on the info highway, but what I spend time doing on it. The good thing is I always get some fresh perspective and illumination. Now that the DDO is done, the benefit should now come in the manifesting of realizations had today…we shall see (I do mean “we”, with respect to those whom regularly interact with me on a regular basis and frequency).

    So, what did I do with my DDO? I was one of the musicians who ministered with our church adult choir for two services today, so I was out of the house at 6:30 am. When all was done, I got home about 3pm. My wife sings on the adult choir and the kids saved a seat for me so I can sit with them during the first service. They all left afterwards, so I saw them when I got home.

    By 4, I decided to take a nap…which extended into about 3.5 hours… and yes it was good (needless to say, I am not tired now…ughh)! Afterwards I had an hour long telecon with my biz partner about the future of our production company, AfterSix Productions, and our LONG AWAITED OVER DUE CD. After that, prepped clothing and lunch for work, bugged everyone here and there…then my son and I got some overdue racing done:

    We had a lot of fun, wife stopped by the speedway and watched for a little while. :-)

    Pretty relaxing latter half of the day. Now it’s checking email, FB, Twitter, getting the to-do list ready for the work day…all while sipping on some ice cold Sobe in studio, listening to Beat Blender on somafm.com:

    In summary, this DDO reminded me that my habitual necessity (so I think) to have to be on the net on a daily basis…is not as necessary as I think…My desire is to make it at least a weekly thing.

    Hope you have a great day….

    ::: oceans of rhythm :::

    Fresh!


  • Sample library elements – A creative approach in production

    Greetings producers, sound designers, “beatmakers”, musicians. Hope your day is going well. Last night I took some time to again categorize samples from sample CDs I get from the magazines Future Music and Computer Music. Some of you have read my previous blogpost on how I organize my sample library by genre, loops (bpm), instrument, etc…on two external drives – one connected to my studio computer and the other 750GB portable drive I pack with my Macbook for mobile production.

    During last night’s session, I was auditioning some soul and funk drum loops and hits. The loops folder included the full mix loop, the individual drum loop (with/without kick and snare) and a folder of individual hits. As I listened to each loop, I decided whether it would be something I’d be prone to want to use for a future track or just leave on the DVD. While all the loops were excellently recorded, I thought back my days of programming drum machines I owned for the drum and percussion tracks I needed. This was, of course, before the advent of samplers. Though I could take the individual hits and load them into my DAW’s (Logic Pro’s EXS24 or Ultrabeat) sampler and map them across the keyboard *OR* load them into my MPC, I wondered if using loops AS IS, was just the lazy man’s approach to music production. While I’m not here to debate whether it is or not (nor would I even spend the energy to do so), I thought that because of how I had to take a beat in my head and translate it to the drum machine of choice at the time. Of course, the drum machine was dependent upon the quality of the PCM samples (or whatever format it used), so drum hit flexibility was no where near along the lines of samplers – and – in the minimal sense, assigning individual drum samples across your keyboard is pretty much the same thing, there is something, to me, about taking a loop and using it as is. Easy, yes…I’ve done it a few times, but is it really lazy?

    Over the weekend I spotted the latest Computer Music magazine. This one’s title is “The Ultimate Sample Collection”, complete with 7.3 GB of samples from the well respected vendor, Time and Space – 2109 samples in all. The mag is jam packed with articles, tutorials on sampling – especially using Logic Pro in the examples, which is pretty cool. Oddly enough, as I read an article on Jon Carter and Alex Blanco (Loopmasters Block Party Essentials sample DVD), an interesting sidebar captured my attention. Here’s the quote:

    “Like a lot of producers in the business, we know that there are a lot of great collections out there nowadays, with some great sounds and vibes. We also know that theres a way to employ samples from these packs in your tracks and imbue them with youyr own unique groove. There’s no reason not to, as long as you’re creative with them as you would be with samples that you make by yourself. The other good thing about using somebody elses samples is that you can find inspiration and add variation to tyour tracks by going for a different style to usual. By picking a sample collection that isn’t necessarily designed for the genre you’re working in (tech-house for a hip-hoptrack or jazz breaks for a techno production, for example), you will find uyourself entering fresh territory, and with a sonic palette that you probably wouldn’t have found just by going through your all-too-familiar collection. The key is never to just drop a loop in (unelss it’s a remix, you’re in a hurry, you’re on a flat fee and it fits perfectly!) – always try to make it your own in some way.”
    Interestingly enough I was thinking how I can employ samples from the really popular genre of dubstep into the house, soul/RnB, instrumental jazzy hip hop, and chillout/downtempo tracks I like to write and produce. I like the substance of the quote above – it always reminds me that in the plethora of samples and construction kits available (free and otherwise), use creativity and variation employing them. Not to say, you wont come up with a smash hit like Rihanna’s “Umbrella” (drum loop taken straight from Apple’s Garageband/Logic loops library and slowed down a little), if you use a straight loop, but …u follow me.

    Thanks for the read…

    ::: oceans of rhythm :::

    Fresh!


  • The Sunday Soundtrack – 07 Aug 11 – featuring Clara Hill

    Greetings listeners. Welcome to another edition of The Sunday Soundtrack! It’s been about a nine month hiatus…whew…long time coming, but it’s good to be back once again. It’s been a hot summer this year…all the more better to bring you some CHILLED tracks to offset the heat. This edition of the Sunday Soundtrack features one of the smoothest female vocalists I have ever heard…the inimitable Clara Hill.

    From her last.fm page:

    Clara started to discover the power of voice in the eighties, when she was singing alongside some tunes by Madonna. At a certain point it was clear to her that she wanted to join and front a band. Aged seventeen, she founded the acid jazz combo Superjuice, together with her friend Funès. In the early nineties, at the height of acid jazz, the band toured through Berlin clubs, gathering a high-profile reputation. During these years, Clara made her first steps in live music. During one of her shows, she met DJ Alex Barck from Jazzanova, who was spinning records as a support DJ. In 1998 he introduced her to the producers of Extended Spirit (2/6 of Jazzanova): Stefan Leisering and Axel Reinemer, that produced a few tracks with Clara. Relaxed and easy, a friendship started with Stefan Leisering and Clara Hill. With him, the song “No Use”

    Clara’s thick, lush, harmonies go so very well with the wide chordal arrangements that Jazzanova and other similar artists she’s work with that I have to describe her music by taking the first letter of her first name, and combining it with her full last name: CHill!

    Without further adieu, I bring you the playlist:
    ~~~~~~~~~~
    1. Still Here – Aural Float
    2. Reel Life (Evolution II) – The Cinematic Orchestra/Man With a Movie Camera
    3. Reprise – Clara Hill/Best Of 3
    4. Maybe Now – Clara Hill/Restless Times
    5. Crush - Chevalier
    6. I’m Here – Clara Hill/Restless Times
    7. Flawless – Clara Hill/Restless Times
    8. Under The Radar – Two Little Satellites
    9. No Use – Jazzanova Feat. Clara Hill/In Between
    10. Dub In Ya Mind (Blue Water Mix – Afterlife/Simplicity Two Thousand (Disc 1)
    ~~~~~~~~~~

    I hope you’ve enjoyed the tracks as much as I do. Big shout out to my podcast massive for the ID drops in the podcast. Thanks for the encouraging words regarding the return of the podcast. An equally important shout to my regular and new listeners, as well. I appreciate you checking it out.

    Clara Hill on last.fm

    Official Website

    Enjoy the day, night, afternoon, morning, or whenever you are listening to this podcast. For those of you on Twitter, feel free to follow The Sunday Soundtrack there.

    ::: oceans of rhythm :::

    Fresh!


  • Health and Wellness Week: July 25 – 29: 8 Surprising Benefits of Drinking Water

    Greetings…

    On this next to the last day of Health and Wellness Week, I decided to post about another physical aspect of well being and that is the benefits of water. All you physicians check me on this, but from what I know, the brain is 78% water and the body itself is composed of 98% of this stuff called dihydrogen oxide. I try to drink as much water as I can. It’s my favorite overall beverage (with Sobe Elixirs a close second…haha). In any event, with the plethora of sports drinks out, I always reach for water for replenishment and thirst when I can. I ended up finding a pretty good article earlier this week entitled

    As the week winds down, I wanted to also share another friend in my Twitter stream, Dr. Melodie, a health and wellness practicioner and practicing chiropractor. She has a great health and wellness blog that I suggest you check out. I like it a lot. If I get a chance to do a final post tomorrow, I’ll reflect on what I enjoy about it. Check out my friend’s posts this week at

    Peace,
    Fresh!


  • Health and Wellness Week: July 25 – 29 – Motivation to be well.

    Hello all….

    Hope everyone is well (no pun intended) This week is National Health and Welness Week and though we are into our second day of it, I thought I’d do a quick post in conjunction to what my friend Angela is doing over at hersite. One of the newer ways (over the last year) I’ve chosen to maintain health is through running (as most of you know). I find it t be a great, unemcumbered way to get good cardio exercise in. Combining that with a gym workout consisting of circuit and free weights makes a good process in getting that physical aspect of the health in.

    While that maintains the physical part and does translate to the mental, there’s still that aspect of wellness that has to do how we choose to deal with, practice good thinking, and avoid those things (within our power) that can wreck our mental well being. This is the part I hope to expound on before the week ends, time willing…but as we all know …it tales motivation! Let’s strive for it.

    In the mean time, time to start the grind, here’s hoping you have a great day.

    Take care,

    Fresh.