A Good Warm-up, and a Strong Run with Altered Five Blues Band
Yesterday was one of those late summer mornings you want to bottle and save for the rest of the summer. Morning temperatures were in the low 60s with low humidity. It was a great morning for a run.
In the past I have read articles recommending easing into a run. Maybe even walking for the first part of a run and then working your way up to your training pace. Well I’d rather just start running and reach my training pace as soon as possible.
However, lately I decided that maybe a short workout would work as a way to ease into a run. With that in mind, I made a dual playlist. The first three songs are dance cardio songs. While the last two are slow instrumentals. They are good to use as a soundtrack for a short yoga routine. I usually do the routine, then put on my running gear and hit the road.
The workout seems to help because the starts of my runs seem to be a lot easier. I find myself thinking “maybe this is not a good idea” a lot less often.
The Run
Anyway the start of yesterday’s run was easy and I finished the first mile in 10:03. I was able to keep both my speed up ad my heart rate down over the next mile and only slowed to about a 10:07 min/ mile pace. Again over the next mile my heart rate stayed done and I picked up the pace a little.
As I finished, with a fairly good sprint. The run ends at the back of our high school. The street divides the rear of the school from the track and football field used by the school’s gym classes. Yesterday, as I was sprinting to the finish, a middle school gym class was getting ready to cross the street.
As I approached a few kids started to clap. Pretty soon all the kids were soon clapping! It was a fun way to end a strong run! Here are the nerdy details.
The Nerdy Details
Total Distance: 3.17 Total Time: 31:41 Pace: 9:59
The Splits: Mile 1: 10:03 Mile 2: 10:07 Mile 3: 9:58
0.17 – 9:00
Avg HR:133 Peak HR: 152 Calories Burned: 381
The Soundtrack – Ten Thousand Watts -Altered Five Blues Band
After my warmup playlist finished Spotify started playing random songs that match my profile and the music that has been playing. What came on was a blues song with the chorus lyrics Great Minds Drink Alike. I thought the song sounded pretty good. When I checked Spotify, I saw it was a track on Ten Thousand Watts the new release from the Altered Five Blues Band.
The album made a great soundtrack and it kept me moving over the entire run. The band has been a favorite over the last few weeks and I think the album and the band deserve their own post. So I will try to write the post soon! Until then you can read my last posts about the band here.
And here is “Mischief Man” from Ten Thousand Watts.