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The New Album from Dion Makes a Struggling Run Better

Ok so I’m doing it again. I started to posts yesterday and I didn’t finish either one of them! So now rather than go back and write a little in each one of them I’ll just plot ahead and write a new posts. Recently, I haven’t run very often on Saturdays, but yesterday the weather conditions were slightly better than they were in Friday, so off I went, with the music of Dion providing the soundtrack. I quickly realized, even though the temperature was fairly low, the humidity was going to make this a tough run! So it became one of those runs during which I need to trick myself. As I reach the 2.5 mile mark my thought become ‘“well you’ve made 2.5 mile you only have 1.5 miles to go you can do that”z. Then at 3 miles it’s 3 miles down only 1 more to go.. “if you’ve gone 3 you can certainly make 1 more“. But even with that semi-positive re-enforcement the last mile was a struggle. Additonally, he emergence of the sun and the lack of shade over the last half mile didn’t help things! Needless to say I made it, but with no semi-strong sprint at the end. My pace over the last block was more of a slow crawl. Here are the nerdy details. The Nerdy Details Total Miles: 4.08 Total Time 46.52 Pace 11:29 Avg Hr 144 bpm Max HR 157 Cals Burned: 611 I am not going to list the mile…

Great Blues from Anthony Geraci Drives My Morning Run

Since my last post way back on June 11th, I have written drafts of several posts and haven’t completed any of them! So I’m not going to go into a big explanation about why I haven’t posted I’m just going to post something and then move on! So over the last month plus I have ran two to three days every week. Most of them have been run at a pace slower than I was running last year. But considering I usually don’t run at all during the summer months I think running slower beats not running! With that being said I did run this morning. I was neither too hot or too humid. The sun was bright though, so I loved the few spots of shade I got along my route. Even though I was running at a slower pace, the run was somewhat of a struggle. The two minor hills on the course seemed like mountains. In addition, the slight declines provided little relief! The good things is I made it! My average pace over the 3.1 mile course was 11.20 min/mi. Here are the nerdy details….. The Nerdy Details Tot. Dist. 3.15 mi. Tot. Time. 35:49 AVG Pace 11:20 Avg Hr.140 Max Hr. 153 Cals Burned 454 The Soundtrack: Daydreams in Blue The soundtrack for the run was Daydreams in Blue the latest release from Anthony Geraci. The album is currently number 4 on the Roots Music Report‘s Blues Chart. It rose from number 45 last week! I chose…

A Running Reboot With A New Mindset

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A Running Reboot With A New Mindset Ok so I’ve started many posts over the last two months and all of them have just laid around as drafts! I guess it’s because for some reason the activities of a 69 year old white man in Riverside NJ don’t seem very important right now. It seems that a raging pandemic, an out of control wanna big dictator and an uprising to end systemic racism in our country may be just a little more important than what books I’ve read or music that I’ve listened to over that period of time. But I guess, just like I’ve started to venture out to stores again, I’ll try to get back in to writing this blog! Some Humor About Running And I’ll start with running …. now if you want to know about cross country and running you can watch this…. In the weeks leading up to the stay at home orders due to the Covid-19 pandemic I was just starting to run on a regular basis. Then for the next two months I basically ran once a week, And while I was still doing Cardio Workouts I wasn’t getting anywhere near as many steps in as I have been I’ve over the last several years. So I started adding walls onto my workout schedule. That increased my steps but still didn’t get me to where I wanted to be. A Running Reboot with a New Mindset Last Monday I started my week, like…

A Music-less Return to Running Yikes!

So yesterday was a fairly nice day and since my legs were feeling pretty good, I thought it would be a good day to start running again. Since it was going to be a little warmer in the afternoon I decided that’s when I would run. In the morning I went to Trader Joe’s. I made a playlist with some Blues harp players who i didn’t know (see post from yesterday). So…. Poor Run Poor Planning Leaves Me Music-less When it came time to run, I decided to listen to Twist the Knife from The 44’s. The one thing I forgot was that my phone’s battery runs down fairly quickly and by the time I was ready to run it was at 20% and falling fast. I charged it a little and was able to get it up to about 45%. However, I knew that was not going to get me through the run with both my Fitbit app and Spotify going at the same time. When that happens I can watch the charge drain from the battery. I was right. By the time reached the first mile, I knew there was no way the battery would last through the whole run. So I turned off Spotify. I did make it through the run with 1% left when I finished. While the run wasn’t a struggle, it wasn’t a piece of cake either. I was able to maintain about an 11 minute per mile pace through the first two miles….

The Latest from Toronzo Cannon Highlights My First Run in Two Weeks

The Preacher, Politician or the Pimp - Toronzo Cannon

So the other day I looked back at my Fitbit workout log and saw that the last time I ran was November 6th. The reasons for not running are numerous, cod weather, windy weather, and rain days. However, the main reason may be increased babysitting of my grandson Logan and granddaughter Zoe.That may also be a convenient excuse for being lazy! Anyway this morning the temperature was in the low 40s with no wind or rain. A look at forecast for tomorrow indicated that it was supposed to be a little colder a a little windy. So today was the day. I decided I would just run my standard 5K course and I had to tell myself to go slow! The run was my first in two weeks so just take it easy and enjoy the run. Of course that is what semi- happened. I ran the first mile a little too fast. But I was able to cut it back on the next two miles and I didn’t struggle very much. My warm-up was a little different though, as it included, a workout that included some Dance-Cardio and Yoga. The work was done between taking (and bringing back) a load of laundry to the laundromat Anyway, here are the Nerdy Details of the Run…… The Nerdy Details Total Distance: 3.18 miles Total Time: 32:40 Pace: 10:16 min/mile Mile Splits: Mile 1 – 10:15 Mile 2 10:15 Mile 3 10:31 Mile 3.18 9:12 Avg HR 138 Max HR…

Rise from Joanna Connor Highlights a Good Run

So I succeeded in avoiding running all weekend. My excuse Saturday was it was too cold in the morning. Then in the afternoon we babysat Logan while his parents took their new puppy to obedience training. After that there was College Football as I watched the end of the Gators game, followed by the LSU-Alabama game. The Georgia game ended the night. Then yesterday was Trader Joe’s in the morning followed by NFL football. Yesterday had the best possible end for an Eagles fan with the Cowboys going down to the Vikings!! I even seriously thought about not running today. However, when I saw that it’s going to rain tomorrow morning which is the only time I can run tomorrow. I knew I had to run today . The Run So after my EKG which looked Like last years which was very good, I hit the road. It was actually the first time I’ve run in the late afternoon. Not knowing how traffic would be on some of the major roads in town, I ran a course where I don’t have to cross any main roads. Basically, it was the same course I ran last Tuesday with a different first 3/4 mile. It was a strong easy run, slightly slower than last Tuesday’s run. Here are the nerdy details…. The Nerdy Details Total Distance: 3.24 Total Time: 32:31 Pace: 10:02- Splits Mile 1: 9:53 Mile 2 – 10:12 Mile 3: 10:16 0.23 9:08 Avg HR: 140 Max HR 171 Calories Burned:…

Mike Zito Kicks Off An Improvised Workout

Mike Zito Kicks off this morning's workout

A Cold Morning Leads to an Improvised Workout So it was 24 degrees outside when I got up this morning. Being the fair weather runner that I am I decided that if I run today it will be later this afternoon. I decided instead to just do a light workout. Maybe a little less strenuous than if it were only workout for the day but a little harder than my normal pre-run workout. Mike Zito’s Rock ‘n’ Roll: A Tribute to Chuck Berry kicks off my morning workout I didn’t use a soundtrack per say but made it up as I went along. I started out with some dance-cardio. The first three songs were from Rock ‘n’ Roll: A Tribute to Chuck Berry Mike Zito’s new album. Two songs from Victor Wainwright came next “Piana from Savannah” and “Let’s Go, Get Gone” At that point, I was 10 plus minutes into the workout and heals burnt over 100 calories. I was also ready to shift gears and shift into some Kundalini using Snatam Kaur’s “Mul Mantra”. This portion of the workout consists of some Kundalini warm up exercises and the core workout exercises. It last a little over 7 minutes. The final section of the workout focused on legs and hips. All done to the music of Creedence Clearwater Revival’s cover of “I Heard It Through the Grapevine” The Nerdy Details Total Time: 35:02. Calories Burned: 269. Avg HR 107 HR Zones: Peak 1 min. Cardio: 18 min Fat Burn: 12 min…

A Newly Designed Workout Starts My Day!

Piana from Savannah kicks off todays workout Victor Wainwright

So I think over the last few months I think I’ve slipped a little as far as my diet and exercise regimes are concerned. I think part of the reason is I believe the pollen season has been a little longer than usual. I only noticed a drop in the pollen levels within the last week. As I am writing this I just checked the pollen levels for the week. Today is moderate but low for the rest of the week yeah! A New Workout Design Starts With Dance-Cardio Anyway, this morning I changed up my routine. Rather than due Dance-Cardio with weights and bands and other exercise equipment I decided start with 13 minutes of dance-cardio. Then Some Kundalini and Abs I followed with a routine that starts with three basic Kundalini spinal warm-ups. Then I did three or four exercises targeting abs and legs. The soundtrack for this routine is a song using the Sikh Mul Mantra. Sung by Snatam Kaur. The Mul Mantra The Mul Mantra, the words first spoken by the spiritual master Guru Nanak after enlightenment, literally translates as the “Root Mantra,” or the mantra from which all other mantras in the Kundalini Yoga tradition are built. It contains the core, essential truth of creation, and its vibration is so powerful that it can change your fate and help you rewrite your destiny. Read More Hatha Yoga and Native American Flute Follow The song is just a hair over 7 minutes long. Next I transitioned…

A So-So Run With a Great Soundtrack from The B. Christopher Band

Two Rivers Back - The B. Christopher Band

The Run -Four Miles This morning was a running day. My last run was a 3.1 mile run on Sunday. Today I decided I would run a four mile course. I chose an out and back course that I call Creek Out and Back. I have been running over this course for many years I like it because it’s fairly flat and I get to run along the Rancocas Creek for a short way. Only problem is that I only get to really see the create in the winter and early spring. Anyway the run was not anything to write home about or blog about. I guess the two good aspects of the run were that my heart rate was under 138 bpm for the majority of the run and the four mile was faster than the third. Here are the nerdy results. The Nerdy Results Total Miles: 4.16 Total Time. 43:31 Pace: 10:28 Mile Splits 1 10:21 2. 10:23 3. 10:39 4. 10:35 0.17 10:00 Avg HR 136 Max HR 164 Calories Burned: 528 The Soundtrack – Two Rivers Back – The B. Christopher Band The soundtrack for the run was Two Rivers Back the latest album from The B. Christopher Band. The album is currently # 16 on the Roots Music Reports Top 50 Blues Chart, up from #40! Many times, when I am looking over the Roots Music Blues Chart for music to use as the soundtrack for my run, I look for artist who…