Grove Hill Loop

I went up and into Grove Hill and back around via Ogletree and Wright's Mill. It's a nice cool Fall day, so I wore a long sleeve T.  Probably could've gotten away with short sleeves. 

Playlist	Newly installed
The Way You Move	Outkast
Boll Weevil	Presidents of the USA
Les Yper-Sound	Stereolab
Our Lips Are Sealed	the Go-Gos
Airline to Heaven	Billy Bragg and Wilco
That's Good	Devo
Rosa Parks	Outkast
Groove Is In the Heart	Deee-Lite
Big Poppa	Biggie Smalls
When the Levee Breaks	Led Zeppelin

Distance 4.84 mi
Cumulative 19.52 miles
Time 41:32
Pace 8:34 min/mi

In spite of my team not winning the Super Bowl, I'm still rather gleeful mostly because of this sunshiny playlist. Also, it's a bright beautiful day out there, and I got in a decently long run. Which I had to do, if I'm going to try to meet my goal in this lengthened but short month. I ran up into Grove Hill, out to Moore's Mill, up to Samford, and back via Gay. I also got the Map My Run app to work, so I was able to get an accurate distance and pace (but no splits, who needs splits, anyway).

Playlist
Jump In the Line	Harry Belafonte
Jambalaya	Professor Longhair
Pass the Dutchie	Musical Youth
Good Vibrations	Beach Boys
Chameleon	Herbie Hancock
Chicken Strut	The Meters
Jolene	CAKE
Birds In the Treetop	Ras Michael and Sons of Negus
the WAND	Flaming Lips
Elevator Music	Beck
I Love It Loud	Kiss
As Good As I Can Feel	Funkadelic
Thul'ulalele	Amaswazi Emvelo
Run (I'm A Natural Disaster	Gnarls Barkley

Time 1:00:33

Distance 6.7 miles

Cumulative 6.7 miles

Pace 9:06 min/mi

Third Run, last before Half

I've been meaning to get out for a long training run before the Half Marathon on Saturday, but have been busy/indigent/reluctant. I've been doing a lot of papier mache, which isn't particular aerobic nor calisthenic, but has occupied a lot of my not working time.

I've also gotten a new application for my Tune-o-matic device, which will map my route in real time, complete with distance, duration and the easily calculated pace. One thing I need to figure out is how to get splits from it. Anyway, I ran up into Grove Hill and out Windway to Ogletree and back via Wright's Mill, which according to the new app is 4.83 miles. Not too too long for a pre-half training regime, but with only two days to go, I didn't want to get too worked up or out.

Playlist
Sledgehammer	Peter Gabriel
Rapture	Blondie
I Am The Fly	Wire
Pass the Dutchie	Musical Youth
Fish, Chips, and Sweat	Funkadelic
Midnight Rambler	Rolling Stones
Aurora Borealis	Meat Puppets
Time to Pretend	MGMT
Dead Flowers	Rolling Stones
Let's Spend the Night Together	Rolling Stones

Time: 42:15

Distance 4.8 miles

Pace: 8:45 min/mi

Cumulative distance 17.8 miles

After the Half

A lovely morning it is this morning. And with a relative lull in my teaching duties, I decided to go out on a run. I went up out of the neighborhood and into Grove Hill, then left on Moore's Mill, and up to Dean Road. Then back down Dean to University and home. I felt pretty good. After a half marathon and a couple of days' rest, five miles is feeling like not very much. I feel like a key to getting my speed up is using my thighs more and my calves less. Since I started running again a few years ago, my main goal has been aerobic exercise to improve cardio health. I had read that speed wasn't important, and was in fact counterproductive, as it puts more stress on joints and muscles, etc. So I adopted a technique of running with mostly just lower legs.
But I like trying to improve upon my speed as well, and I think to do that a good start would be using my thighs more. After all, they are bigger muscles and have more swing in them. We'll see how this goes. I don't want to hurt myself.

Playlist- leftovers from the Half Marathon playlist plus

Cool It Down	Velvet Underground
Monkey	Matthew Dear
Driving South	Jimi Hendrix
Evil Urges	My Morning Jacket
Sex On Fire	Kings of Leon
Pop Muzik	M
Tougher Than It Is	Cake
Search and Destroy	Iggy and the Stooges
Once In A Lifetime	Talking Heads
Fat Bottomed Girls	Queen
Smile	Lily Allen

Times
L1 23:35 (home to end of Grove Hill)
L2 18:16
L3 0:43 (sprinting with my thighs, not my calves)

Distance 5.0 miles
Cumulative distance 32.9 miles. 6.1 to go for October's goal.

Cool Stones

No teaching today, so I could get out on a run.  It feels odd; instead of trying to get out early to beat the heat, I  was waiting for it to warm up a bit.  It's overcast, and feels like it might rain though the rain stopped yesterday.  I thought I'd run through Grove Hill neighborhood, and make a choice when I got to Moore's Mill, either right towards Ogletree and back that way, the long way, or left and back on University, the short way.  I decided to go left, but instead of heading back on University, I decided to continue up Moore's Mill.  While it's cool, and I've got legs and breath, why not? I came up Moore's Mill all the way to Samford, and back along Samford to Gay St. As I passed the Junior High, there were some kids on the sidewalk.  I wasn't sure if they would let me pass on the sidewalk or I'd have to go around.  Just as I came up to them, they cleared, and one of them gave me a fist bump and a smile.  That gave me a warm fuzzy boost of energy.  The rest of my run felt fine, and I'm loving the cooler weather, at least for running.

Playlist -More Rolling Stones
Let It Bleed -from "Let It Bleed"
Sympathy for the Devil -from "Beggars' Banquet"
No Expectations -from "Beggars' Banquet"
Jigsaw Puzzle -from "Beggars' Banquet"
Street Fighting Man -from "Beggars' Banquet"
Prodigal Son -from "Beggars' Banquet"
Stray Cat Blues -from "Beggars' Banquet"
Gimme Shelter -from "Let It Bleed"
Midnight Rambler -from "Get Your Ya-Yas Out"
Jumping Jack Flash -from "Get Your Ya-Yas Out"
Rocks Off -from "Exile on Main Street"
Casino Blues -from "Exile on Main Street"
Sweet Virginia -from "Exile on Main Street"

Times
L1 26:07
L2 16:53
L3 6:00
L4 11:06
L5 0:52
Total 1:00:58

Distance 6.5 miles
Cumulative 11.3 miles.  On track, though like Ba says,  gotta up the mileage to get ready for the half marathon in October.

Muggy muggy muggy

A hot and muggy run, even at 7:45 at night. Friday night with good friends, I ran to their house through Grove Hill. It didn't add much to the run, just changed the topography a bit. I listened to some African music, mostly my new collection of South African township stuff (Amaswazi Emvelo "You're Telling Tales", featured on Indestructible Beat of Soweto), but started off with some Beninois stuff.

Playlist
Dadje Von O Von Non -Gnosnnas Pedro et Ses Dadjes
Ukuluma Izindaba -Amaswazi Emvelo
Akekho Noyedwa Owaziyo -Amaswazi Emvelo
Uyivila -Amaswazi Emvelo
Intombi Yami -Amaswazi Emvelo
Ziphi Ezakhithi -Amaswazi Emvelo
Sengikala Izinyembezi -Amaswazi Emvelo
Indod 'Emenyama -Amaswazi Emvelo
Amusuke Eduze Kwami -Amaswazi Emvelo

Times
L1 31:21
L2 1:18
Total 32:39

Distance 3.5 miles
Cumulative 14.5 miles