The Run 3.14 Miles
So today was supposed to be colder with a chance of some snow, so yesterday was the better day to run. Since my knee still felt slightly funky I decided that once again , I would run my standard 3.1 mile course. By the time I reached the first mile mark my leg felt pretty good. I was running at a 10:01 min/mile pace and running easily,. As I continued my run, I tried to keep my pace a little slower than my last couple of runs. To do that I kept a close eye on my heart rate and when it rose to around 145 or so I slowed down a little.
As a result, I finished the run at an overall pace of 10:08 min/mile. That’s only 8 seconds per mile slower than Sunday’s run.
However my average heart rate was 4 beats per minute lower yesterday than Sunday (136 bpm to 140 pm). Additionally, on Sunday my heart rate was in my peak range for 29 minutes of the run with 1 minute in the cardio zone. Yesterday the time in the peak zone was down to 23 minutes with 7 minutes in the cardio zone!! Here are the splits…..
The Results
Total Miles 3.12 Total Time 31:37 Pace 10:08
Splits: Mile 1 10:08 min/mile Mile 2 10:18 min/mile Mile 3 10:13 min/mile Mile 0.14 9:01 min/ mile
Avg HR 136 Max HR 146 Calories Burned 391
The Soundtrack – Survivor Blues – Walter Trout
The soundtrack for the run was Survivor Blues the latest release from blues artist Walter Trout. In 2014-2015 Trout was suffering from liver disease. A liver transplant saved Trout’s life. As such he is a survivor and I for one are very happy about that. And after listening to Survivor Blues there’s no question Walter is back!!
About Survivor Blues
Survivor Blues isn’t an album of new songs composed by Walter. It is an album of covers, but not songs that ae typically covered They are rather more obscure tracks. In recording the album Trout made
…. it his mission to harness the power and spirit of the originals, while stamping his inimitable musical personality onto each new take. He offers, “My idea was to do these songs like me, to arrange them for my band and style – not to just copy the originals note-for-note.”
…..Opener “Me, My Guitar And The Blues” tips a hat to cult hero Jimmy Dawkins, whose records Trout devoured while cutting his teeth as a ’60s axeslinger in New Jersey. “Nature’s Disappearing” nods to his celebrated ’80s tenure in John Mayall’s near-mythical Bluesbreakers. In-between, you’ll find cherished favourites from a lifetime’s listening, with songs that caught Trout’s ear at key junctures in his journey, from backing up John Lee Hooker in the ’70s, to bringing the groove to Canned Heat in the ’80s or breaking through as a solo artist in the ’90s.
“Nature’s Disappearing” has always been a favorite of mine. And it was neat to hear Trout’s guitar play the bridge instead of hearing Sugarcane Harris’ violin!
I mentioned Trout being a survivor and that played a big part in picking the title for the album. Trout says…
We started thinking about these enduring songs and the guys playing on the album,” he reflects. “Mike is in recovery. Johnny almost didn’t make it. Skip has had a triple bypass. And I almost didn’t make it after my liver disease in 2014. So Marie said to me, ‘You’re a group of survivors. You’ve all been through hell and you’ve come back. These songs are survivors. This album needs to be called Survivor Blues’.
The Band
Trout’s band on Survivor Blues includes
Johnny Griparic on bass
Teddy Andreadis piano/harmonic
Michael Leasure on drums
The Bottom Line
Survivor Blues is vintage Walter Trout. He has succeeded in making these songs his own! The album will be in my music rotation for a long time. Additionally, I am still wondering if his Trout ancestors and mine are related! Maybe we even share some DNA wouldn’t that be awesome!
Here’s “Me, My Guitar and the Blues” the opening track from Survivor Blues
