Yesterday was Day 3 of the Drive for 5 challenge and it was a good day. The day started with a short morning dance-cardio with Kettle Bell and Resistance bands added. That was followed by a 3.16 mile run.
Wednesdays are usually a non-running day but I couldn’t decide whether I would run in the early morning or early afternoon and finally didn’t run either time. Yesterday I decided I had to go early and the important part was I did!
The Run
I added a few exercises to my morning routine on Tuesday which left my legs hurting. You know the good hurting.not the bad! Anyway when I started my run I did’t feel very good . So I told myself time didn’t matter the important thing was just that you were running.
After a 10:08 first mile I started to feel better. The next two miles went by in 10:03 min/mile and 10:02 min/mile pace respectively. And I had a good kick over the last 0.16 mile. My final average pace was 10:00 min/mile. A pace that please this old man!
Here are the details
Total Distance 3.16 miles Total Time:31:40 Avg Pace: 10:00
Avg HR 134 bpm Peak HR 154
Calories Burned: 385
The Soundtrack – Kickin’ It Live – Tommy Castro
The soundtrack for the run was blues artist Tommy Castro’s latest release Kickin’It Live. Both Tommy and his guitar sounded great in the album. It will move into my blues music rotation over the next several weeks. Tommy deserves his own page on this siteSo I better get to making those pages!!
I really enjoyed Killin’It Live. Throughout the run I was able to come back to the music and Tommy’s guitar and great rhythm section kept me going. Here’s what Living Blues’ Henry Carrigan, Jr. wrote about the album
Killin’ It Live captures Tommy Castro And The Painkillers at their very best. Turn up the volume and play this album loud! This album delivers sizzling, gritty blues and rock. You can feel the band’s energy blowing through the speakers…and every song kills it. There’s a party going on. Make It Back To Memphis is a backbone slipper, propelling us out of our seats. Shimmering, downright funky vibes. Every song lives up to the high-flying promise of the opener. Funk-fueled blues rockers drenched with Castro’s soul-shaking, stinging, pure and crisp lead runs, which pierce the heart, driving home it’s power and staccato beauty. Shimmering and swampy…bright and funky…slow-burning and low-down…fluid, jet-fueled solos. Read More
Links For The Further Exploration of the Music of Tommy Castro and the Painkillers
Artist Website
Facebook
Spotify
Twitter
The day ended with my nightly yoga routine. Last week there very several nights where that was not the case. Boo me!
So there were a few more tracks left on Killin’It Live when I finished my run. I listened to them on my coffee run (in the car) to Wawa. The final track was Buddy Miles’ song “Them Changes” which has been a personal favorite for a long time! So here are two favorites Tommy Castro and Mike Zito performing the song.
