So, as I’ve written previously over the last year, particularly from September to June I only ran sporadically.And I’ll tell you that the summer is not an easy time for this 73 year old to start over! Anyway the way that I am trying to restart my running is by both running and walking, Basically, I’ll run about a half mile and then walk a quarter mile and keep that switching going for about 30 minutes or more. It also turns out to be running until my heart rate gets up to about 140 bpm and then walking until it drops back to 110 bpm or lower.
The Runs
Anyway I ran last Friday 7/26 I covered 2.09 miles in 32:27 for a 15:30 /mi pace. Overall, I ran for 14:45 and walked for 17:41. On Sunday I did a little better. I covered 2.68 miles in 39:36 for an average pace of 14:46/mi. The good thing was that my time running was 21:29 and walking time only 18:04. In addition on Friday my average heart rate was 117 BPM and my max heart rate was 1369 bpm, While on Sunday my average heart rate was 125 bpm with a maximum of 151 (‘ during my old man sprint at the end – lol. So I know it will take some time to get back running fairly well, but at least if I improve on each run I’ll be happy!
The Soundtracks – Part 1 – Shut Up & Play – Toronzo Cannon
The soundtrack for Friday’s run was Shut Up & Play the latest release from Chicago blues artist Toronzo Cannon. FRom his website……
“I want my songs to be heard and experienced, not just listened to,” says cliché-defying, internationally beloved Chicago bluesman Toronzo Cannon. With his richly detailed, truth-telling original songs, blistering, inventive guitar work and impassioned vocals, Cannon is on the cutting edge of today’s contemporary blues scene and is known as one of the genre’s most creative artists. His sound is inspired by his heroes, including Hound Dog Taylor, Muddy Waters, Elmore James, Albert King, Son Seals and Jimi Hendrix. On his third Alligator Records album, Shut Up And Play!, Cannon blazes his own path with 11 emotionally-charged originals. From serious to humorous, his imaginative songs are fueled by his powerful, cathartic guitar solos and his soulfully authoritative voice.
Toronzo wrote all of the twelve tracks on the album and he says this about his songs……
“I write what I know, what I feel,” Cannon says, “I like to put myself in the shoes of the subjects of my songs. This record is about the things going on in my life since 2019–it’s a document of what I’ve seen and been through, but the stories are universal. And it’s my way to get past negative things and keep my own sanity. Listen to the lyrics. I am a Black man in America. These are NOT protest songs. I try to create honest, common sense understanding with my songs.”
The Bottom Line
The bottom line is that Shut Up & Play is a terrific album and one that should be in every blues lovers collection, My favorite tracks on the album include: “Had to Go Through it to Get to It”, “Can’t Fix the World”, “Got Me by the Short Hairs” and the title track. So check it Out!
Links for the Further Exploration of the Music of Toronzo Cannon
Artist’s Website
Instagram
Twitter
YouTube
Amazon
Here’s the title track “Shut up & Play”……
