Week Four is No More

My fourth week of 10K training is complete! I’m starting to feel like I’m getting my running legs back again. I’m very happy with my progress so far but this week was a disappointment. Read further and you’ll know why. I wish I’d drop a few more pounds but I guess with the weight training I’m staying in a holding pattern. No major gains, no major losses. I should have taken a few profile photos after my bypass surgery. I think my overall appearance looks slimmer and more fit than it did back in May but I’m really not sure. People ask me how much weight I’ve lost so I guess that means progress.

Monday’s workout was the most difficult so far. I ran 2.75 miles which is a post CABG milestone. My goal was to keep it an easy pace and stay relaxed. At the same time I was hoping my average pace would be close to 12:00 minutes per mile. I finished at a 12:08 average pace. The last mile and a quarter had alot of hill sections. I was breathing a little harder but tried to keep it relaxed and mostly did just that. I think if the run had been on all flats, I’d probably finished under a 12:00 mile pace. I managed to get a blister on the arch of my right foot! Haven’t had one there in quite a while. Eventually,  I’ll get a callus in this spot and it won’t happen as much. Oh well, that’s just part of a runner’s world. I sure could feel the blister during the next part of my workout. Intervals: 3 minute run + 2 minute walk, 4 minute run + 3 minute walk x 2, 3 minute run + 2 minute walk. After running almost three miles my splits were about a 12 minute per mile pace.

IMG_4506Tuesday I made a rest day. Wednesday was suppose to be a more intervals and some short distance running but… the blister on my right foot is much worse than I thought. Since I’m retired now and yesterday was a rest day I didn’t have any reason to put on shoes. When I finally put on my running shoes Wednesday morning I realized the blister was “big time”. In March, I had a nice callus in the area of this blister. Not so much now. I’ve drained the blister several times with a sterilized needle but I guess I need to take a blade to lance the blister a little larger so it continues to drain. With shoes, I can barely walk. On the plus side I did go to the gym to do some weight training.

Thursday morning the blister was filled with fluid again. This time I made the drain hole a little bit bigger. Hopefully, it will drain freely now. Still sore on Thursday so no running on this day either.

On Friday morning I hit the road to visit my mother and my sister in Kentucky. We planned a surprise birthday celebration for my Mom who will turn 80 next week. Normally, I would take workout clothes to do some running while I’m there but with the blister I decided to not bother. I hated it cause running in Kentucky horse country is so beautiful.

I just returned home a few hours ago. My blister is much better now so it looks like I’ll be back on track starting tomorrow. Yeah! Actually, my back, hips and feet ache a bit from not doing anything most of this week. Spending 18+ hours in a car in just three days is a bit much for me. I’m ready to get out and hit the pavement.

 

Monday, September 17
Run 2.75 miles. 12:08 per mile pace.
Intervals: 3 minute run + 2 minute walk, 4 minute run + 3 minute walk x 2, 3 minute run + 2 minute walk.

Today’s Music to Push Me Through:
Nothing Better – Chris Lake & Chris Lorenzo
Ten Feet Tall – Afrojack featuring Wrabel
High on Life – Martin Garrix featuring Bonn

Tuesday, September 18
Rest day.

Wednesday, September 19
Weight training.

Thursday, September 20 Sunday, September 23:
Rest, recovery and travel.

 

Favorite Workout Songs 2016

I couldn’t run without music. That’s me. I’ve just gotta have it. I listen to all types of music but when I run I do prefer pop, dance, and rap. Kinda weird for someone that loves bluegrass too! Here are my favorite workouts songs from 2016:

TOP THREE FAVORITES:
CAN’T STOP THE FEELING! – Justin Timberlake [113 BPM]
Chase You Down (Extended) – RUNAGROUND [123 BPM]
Sound of Your Heart – Shawn Hook [122 BPM]

ALL THE REST (Alphabetically):
Cheap Thrills (feat. Sean Paul) [Le Youth Remix] – Sia [120 BPM]
Don’t Let Me Down (feat. Daya) [W&W Remix] – The Chainsmokers [80 BPM]
Greenlight (feat. Flo Rida & LunchMoney Lewis) – Pitbull [115 BPM]
HandClap (Dave Audé Remix) – Fitz & The Tantrums [129 BPM]
Help Me Run Away – St. Lucia [158  BPM]
Higher – Carly Rae Jepsen [14 BPM]
Just Like Fire – P!nk [81 BPM]
Me Too 3:01 – Meghan Trainor [124 BPM]
Move Your Body (Alan Walker Remix) – Sia [128 BPM]
Rise (Monsieur Adi Radio Edit) – Katy Perry [124 BPM]
Scars to Your Beautiful (Luca Schreiner Remix) – Alessia Cara [118 BPM]
Summer Nights (feat. John Legend) – Tiësto [124 BPM]
This Is What You Came For (feat. Rihanna)- Calvin Harris [124 BPM]

What are some of your favorite workout songs?

Workout Playlist of the Month: October 2016

The 1980’s is the theme this month. Personally, I love the music from the 1980’s. I hope you do too.

I’m Gonna Be (500 Miles) – The Proclaimers [132 BPM]
Super Freak – Rick James [133 BPM]
Mony Mony – Billy Idol [135 BPM}
Roam -The B-52’s [135 BPM]
She Works Hard For the Money – Donna Summer [136 BPM]
New Attitude – Patti LaBelle [138 BPM]
Wild, Wild West – The Escape Club [139 BPM]
Panama – Van Halen [141 BPM]
Call Me (Theme From “American Gigolo” – Blondie [143 BPM]
In Between Days – The Cure [143 BPM]
We Built This City – Starship [144 BPM]
Working for the Weekend – Loverboy [147 BPM]
The Heat Is On – Glenn Frey [150 BPM]
Devil Inside – INXS [151 BPM]
We Got the Beat – The Go-Go’s [152 BPM]
To learn an easy way to create a workout mix check out my blog post, “Easy Way to Create Your Own Music Mixes Using the Cross DJ App“.

Workout Playlist of the Month: September 2016

Last day of September and I’m just now getting out my playlist of the month. Sorry about that–it’s been a hectic summer and September but I plan to get back on track very soon. I try not to repeat songs in my monthly playlists but I can’t promise I won’t. Each month the list is 50-70 minutes in length. I assure you any tune listed is played by me at some point during my runs.

All in the Name (feat. Elton John) – Bright Light Bright Light [123 BPM]
Somebody Loves You – Betty Who [123 BPM]
Die Young – Ke$ha [128 BPM]
I Wanna Go – Britney Spears [130 BPM]
Timber (feat. Ke$ha) – Pitbull [130 BPM]
Stronger (What Doesn’t Kill You) – Kelly Clarkson [116 BPM]
Maps – Maroon 5 [120 BPM]
Black Magic – Little Mix [112 BPM]
Brave – Sara Bareilles [92 BPM]
Cheap Thrills – Sia [90 BPM]
Nobody Love – Tori Kelly [100 BPM]
Worth It (feat. Kid Ink) – Fifth Harmony [100 BPM]
Starving (feat. Zedd) – Hailee Steinfeld & Grey [100 BPM]
Love Myself (KREAM Remix) – Hailee Steinfeld [125 BPM]
To learn an easy way to create a workout mix check out my blog post, “Easy Way to Create Your Own Music Mixes Using the Cross DJ App“.

Workout Playlist of the Month: August 2016

It’s been very busy lately. Sorry for getting this out so late. My August playlist looks like this:

Don’t Let Me Down (feat. Daya) [Hardwell & Sephyx Remix] – The Chainsmokers [75 BPM]
Heart Attack – Demi Lovato [87 BPM]
Once In A While – Timeflies [105 BPM]
Move Your Feet – Junior Senior [119 BPM]
Don’t Be So Hard On Yourself – Jess Glynne [120 BPM]
We R Who We R – Ke$ha [120 BPM]
Music – Madonna [120 BPM]
Stutter – Maroon 5 [120 BPM]
Am I Wrong – Nico & Vinz [120 BPM]
This City (Radio Edit) [feat. Lupe Fiasco] – Patrick Stump [120 BPM]
Kill Em With Kindness – Selena Gomez [120 BPM]
Cheap Thrills (feat. Sean Paul) [Le Youth Remix] – Sia [120 BPM]
Here – Alessia Cara [121 BPM]
Really Don’t Care – Demi Lovato [121 BPM]
Groove Is In the Heart – Deee-Lite [122 BPM]
Somebody Loves You – Betty Who [123 BPM]
Me Too – Meghan Trainor [124 BPM]
Summer Nights (feat. John Legend)- Tiësto [124 BPM]
To learn an easy way to create a workout mix check out my blog post, “Easy Way to Create Your Own Music Mixes Using the Cross DJ App“.

Workout Playlist of the Month: July 2016

I’m a little late this month but here it is; I’ve put together a mix of Rock/Alternate workout tracks:

The Middle – Jimmy Eat World (81 BPM)
Cherub Rock – The Smashing Pumpkins (86 BPM)
Basket Case – Green Day (87 BPM)
Wonderful (The Way I Feel)- My Morning Jacket (87 BPM)
The Distance – Cake (92 BPM)
7 Minutes In Heaven – Fall Out Boy (93 BPM)
American Idiot – Green Day (93 BPM)
Flathead – The Fratellis (105 BPM)
Numb – LINKIN PARK (110 BPM)
40 oz. Dream – Good Charlotte (112 BPM)
Dance, Dance – Fall Out Boy (115 BPM)
In Too Deep – Sum 41 (116 BPM)
Hands Open – Snow Patrol (124 BPM)
Shut Up and Dance – WALK THE MOON (128 BPM)
Somebody Told Me – The Killers (138 BPM)
All the Small Things – Blink-182 (149 BPM)

To learn an easy way to create a workout mix check out my blog post, “Easy Way to Create Your Own Music Mixes Using the Cross DJ App“.

Workout Playlist of the Month: June 2016

This month I’ve put together another pop/dance mix.

This Is What You Came For (feat. Rihanna) – Calvin Harris (124 BPM)
Disturbia – Rihanna (125 BPM)
Spice Up Your Life – Spice Girls (124 BPM)
Domino – Jessie J (127 BPM)
I Gotta Feeling – The Black Eyed Peas (128 BPM)
Somebody Loves You – Betty Who (123 BPM)
The Life – Fifth Harmony (104 BPM)
Drag Me Down [Big Payno x AFTERHRS Remix] – One Direction (138 BPM)
Secrets (Jump Smokers Remix) – Mary Lambert (125 BPM)
G.U.Y. (KDrew Remix) – Lady Gaga (126 BPM)
Break the Rules (Tiësto Remix) – Charli XCX (128 BPM)
Judas (R3HAB Remix) – Lady Gaga (128 BPM)
CAN’T STOP THE FEELING! – Justin Timberlake (113 BPM)

To learn an easy way to create a workout mix check out my blog post, “Easy Way to Create Your Own Music Mixes Using the Cross DJ App“.