The Orange runner
The Orange runnerThe Orange runner

All the Stories


To those that know some of these stories: I am so thankful for all the miles we shared. To those that know all of these stories: I am so sorry.

Training Log -- Zach Cole

Zach Cole is one of my very good friends, and enjoys both running and art as much as I do. We share an affinity for the derelict, the run-down, the black line and the poetic effort. He is a character in a Woody Allen movie (or maybe Wes Anderson) and typifies both "New York City Artist" and "New York City Runner."


What was your ideal weekly workout/practice schedule?

This is what I'd LIKE to get to do, not what I actually am able to pull off these days. I don't yet have a drawing routine or regimen, but if I was to outline one, here's what it might look like


  • Running - 7-8 miles easy pace, usually the Sunset Park loop

  • Art - I'd like to start the week with journaling and writing. I find that writing helps me understand my feelings, and process what I'm observing, which helps me make better art. 


  • Running - Speed workout on the track with big warmup and big cooldown, ideally about 10-13 miles total

  • Art - 30 mins drawing in the evening, allow to extend to 2 hours if feeling good.


  • Running - 5-6 miles easy pace, ideally run commute 

  • Art - 30 mins drawing in the evening, allow to extend to 2 hours if feeling good.


  • Running - 6-8 miles easy pace

  • Art - 30 mins drawing in the evening, allow to extend to 2 hours if feeling good.


  • Running - 6-8 miles easy pace or off entirely

  • Art - Freeform art, try new materials, try new styles, or just read and rest


  • Running - Long run with tempo in the middle, ideally anywhere from 14-22 miles (depending on if I'm in a marathon cycle or not)

  • Art - Dedicated big work time - large canvas progress in pen, pencil, or marker.


  • Running - 5-6 miles recovery

  • Art - Dedicated big work time - large canvas progress in pen, pencil, or marker.

What’s your warmup or cool down routine?

  • Running - Coffee, a series of stretches and mobility movements for my calves, glutes, hips, and quads, followed by foam rolling on my hamstrings 

  • Art - I don't really warm up for drawing, but I do try to get myself into a creative state of mind. This usually includes looking at art that I've saved that has inspired me, or an artist's work who inspires me, and even putting on some sort of weird music. I really like to draw to things that stimulate my brain. Lately that's been a lot of Stones Throw stuff.

Do you have any habits or extra-curriculars that help your running?

I loooooove to cook. I generally stay vegetarian at home, so it's a lot of pasta, bean, and lentil dishes. This gives me a great runner's diet high in fiber and carbs, and tons of healthy ingredients. I really think cooking is one of the most creative things you can do - it's literally an act of hands-on creation - and when you get good at it and can improvise and adlib a bit, it's just the most fun. 

Do you have any other hobbies, interests or habits unrelated to running? 

I love horror movies. And of course, drawing. 

Do you have a morning or an evening routine? 

I like to wake up early. I love seeing the sunrise if it's not at an ungodly hour. I love to make coffee and lay on my couch for a while watching the sunrise before I really have to move and use my body or my brain. I'll read NYT, or catch up on NBA highlights usually.

What are your favorite books, songs, movies, mantras, or other sources of inspiration?

  • Books: Into Thin Air by Jon Krakauer; Just Kids by Patti Smith; Real Life by Brandon Taylor; On Earth We're Briefly Gorgeous by Ocean Vuong; No One Is Talking About This by Patricia Lockwood; White Fang by Jack London;  

  • Movies: Into the Wild, Good Will Hunting, Green Room, Mean Girls

  • Mantra: "Get what you like; don't like what you get." - Ron Morris. Ron was my high school photography teacher. He said this to me one day while reviewing a contact sheet that I wasn't realllllly thrilled with, and he wanted me to reshoot the project, even though I didn't. At the time, I thought this was just about photography, but in life I've learned that it's applicable to so much more.

Who are your influences?

  • Athletic - This one's harder to say. I love or have loved a lot of NBA players over time: Iverson, Jordan, Dwyane Wade, Jayson Tatum. But they don't really inspire me or my own behavior personally. From a running lens, I always love watching Robby Andrews 800m videos from Virginia before big workouts or races to get hyped up. That kick is just insane.

  • Artistic - SO many. A bunch that I've been loving lately include Nathaniel Russel, Jeffrey Sincich, Bill Rebholz, Zack Rosebrugh, Matthew Lisk, Sarah Mari Shaboyan, Luis Mendo, Julian Adon Alexander (Snakebone). 


Training Log-- Russell Kranes


What is your ideal weekly workout/practice schedule?

Monday: 1.5mi, 50 pushups, 25 pullups, 100 squats, 1.5mi

Tuesday: 5mi

Wednesday: 1.5mi, 50 pushups, 25 pullups, 100 squats, 1.5mi

Thursday: 5mi

Friday: 1.5mi, 50 pushups, 25 pullups, 100 squats, 1.5mi

Saturday: Gigs

Sunday: Gigs

My weekly workout schedule has changed and evolved a lot through the years. I have done every diet, every method of strength training under the sun. I've slowly and methodically been building a new, more sustainable program over the last few years that I believe offers the most balance that I've ever had. I feel more fit now in every sense (strength, endurance, cardio, functional strength, mobility) than I've ever felt (and I've been hitting it hard for almost 20 years). I started lifting seriously at 16. My current schedule is as such: 

  • Run 5 miles, 2X/week

  • Do a fast-paced calisthenics workout 2X/week at an outdoor gym, and run to the gym and back each workout (1.25 miles each way). The calisthenics workout is 50 pushups, 25 pullups, 100 squats. I occasionally supplement other exercises like lunges, situps, bridges and sprinting. But I mainly just run, squat, pushup and pullup.

My practice schedule changes a lot but I am always working on something. I don't really think of practicing as maintenance as much as I think of learning a new skill within music or taking on a new project. The things I do are as follows (and not all at the same time): practice new voicings, review repertoire, practice licks/ideas/tunes in every key, play classical music, transcribe solos, practice styles, such as stride, walking basslines, salsa, New Orleans, boogie. I usually spend 4-8 hours a week practicing. I'd love to practice more but I gig so much that it's all the time I have. I often also have to learn music for gigs. That is a form of practicing. 

What’s your warmup or cool down routine? 

I don't really warm up or cool down. I like to work out in the afternoon/evening once my body has already been active so I suppose that is my warm-up. I occasionally do yoga/stretching after running but it isn't a habit. I believe the body doesn't need much warming up. You gonna tell me that when a caveman had to run from a lion he told the lion, "you know what, give me a second, I wanna stretch my hamstrings first"? 

I don't really believe in warming up or cooling down for piano. I play so much I'm always fucking warm.

Do you have any habits or extracurriculars that help your fitness or playing? 

Sleep is number one. I have to sleep well and eat to the point that I'm full. I definitely eat a lot of protein and fat. I do hope to begin day.

Something that really helps my playing is to take breaks from practicing and only play when I have to. Another thing is to check out other art, such as movies, nature, museums. Sometimes the more I practice the better I feel. Either way I like to be playing a lot, be it via gigging or practicing. Sleep is essential. Diet, exercise, water, etc, too. Being with people and experiencing life is super helpful. Also travel!

Do you have any other hobbies, interests or habits unrelated to working out or music? 

My principal hobby is Spanish. I speak fluently and love speaking, listening, writing, etc. I love acting and have an interest in exploring other physical activities, such as boxing, BJJ and judo. However, I really just don't have the time. I also love going to the movies, being in nature, checking out art museums, and being with my friends. A glass of whiskey is always welcome. Neat, though. No fucking ice. You put ice in your whiskey we're gonna fight.

Do you have a morning or an evening routine?

I do not have a morning/evening routine. My routine is to work hard at all the things I do.

What are your favorite books, songs, movies, mantras, or other sources of inspiration?

Book- For Whom the Bell Tolls. Hemingway. Masculine. Fuck. That shit hits. Also, Man's Search for Meaning by Victor Frankl. That book is all about truth and finding your own meaning, your purpose- the most important thing in each person's life. 

Songs- Blackbird by the Beatles. It's the essence of beauty. Also, God Only Knows by the Beach Boys. Every freaking song by Stevie Wonder. Every freaking song by Michael Jackson. And just about every bossa by Antonio Carlos Jobim. 

Movies- Pulp Fiction, Reservoir Dogs, Mean Streets, Goodfellas. The Shining, Saving Private Ryan. Dope-ass, gangster-ass shit. 

Mantra- "Something will go wrong, but it will be okay". And, "I completely and totally accept myself, even with all my faults, problems and limitations.”

Who are your influences? 

My athletic influences- Usain Bolt, Mike Tyson, Max Holloway, Nate Diaz, Conor McGregor, Khabib Nurmogomedov, Israel AdesanyaMy musical influences- Stevie Wonder, Michael Jackson, Oscar Peterson, Jobim, Beatles, Beach Boys, Erroll Garner, Nat King Cole, Miles Davis, Monty Alexander, Herbie Hancock, Chick Corea, Bill Evans, Bill Withers, Al Green, Donny Hathaway, Robert Glasper, PJ Morton, and so many more. 

“Fitness is a lifelong journey of spirituality and I am so fucking glad to be on it. When grinding through a workout and really struggling or succeeding, that's my favorite version of myself.”