Tag Archives: Gangster rap

EQT 10-mile training – Week 5 9/22/15

Inspiration, move me brightly. light the song with sense and color;
Hold away despair, more than this I will not ask.
Faced with mysteries dark and vast, statements just seem vain at last.

Some rise,
Some fall,
Some climb,
To get to Terrapin.

Counting stars by candlelight, all are dim but one is bright;
The spiral light of Venus, rising first and shining best,
On, from the northwest corner, of a brand new crescent moon,
While crickets and cicadas sing, a rare and different tune,
Terrapin station.
In the shadow of the moon,
Terrapin station.
And I know we’ll get there soon,

(Terrapin! )
I can’t figure out,
(Terrapin! )
If it’s the end or beginning,
(Terrapin! )
But the train’s put it’s brakes on,
(Terrapin! )
And the whistle is screaming,
Terrapin!

Let my inspiration flow!

Let my inspiration flow!

Those words – written by Robert Hunter, sung sweetly and soulful by Jerry Garcia and performed by the Grateful Dead – are goose bump-inducing. “Terrapin Station” – an epic, multi-part anthem performed 302 times by the Dead beginning in early 1977 – produces a state of euphoria. Its lyrics inspire freedom, and, for me, it’s the perfect running song. When a run begins to flatline and “Terrapin” enters my headphones, my legs and lungs find something extra. It’s like Jerry’s voice is guiding me through the run. My lips mouth the words. Sometimes, my arms even raise in triumph. (Yep, if you’ve seen a short, headband-wearing dud running the streets of Greensburg while jamming out, it’s me.)

Sound stupid? Maybe to some, but, to me, the right music is as essential to running as stretching, the right shoes, hydration and determination.

Music is moving, and the right songs can shave seconds off the pace and help set personal bests.

Generally, I prefer running to the Dead. From “Bertha” to “Promised Land” to “China Cat Sunflower/I Know You Rider” to “Morning Dew” to “Touch of Grey,” the Dead’s expansive and easily accessible catalog provides ample choices for this runner, but it’s certainly not the only band worth a listen when pounding pavement or staring at the television screen on a treadmill. Glam/hard rock like KISS, Guns n’ Roses, Motley Crue and Tesla get the job done. So does rap, particularly the early 1990s gangsta sounds of Dr. Dre, Snoop Dogg, Ice Cube, Nate Dogg (R.I.P.) and company. Eminem usually works, too. I’m not likely to see Foo Fighters live, but no song makes me dig deeper than “Walk.” I’ve nearly pushed myself to tears while listening to that amazing call to action. Matthew Wilder’s “Break My Stride,” Katy Perry’s “Roar” and DJ Khaled’s “All I Do Is Win” work perfectly.

It doesn’t matter what music moves you, but it is important to play the right music for you when breaking down barriers and going for goals.

Music played an integral role in a solid week of training for the EQT Pittsburgh 10-miler.

9/14/15 – Last week, I said on this blog that I didn’t mind missing Sunday’s long run because of illness. That’s only part true. Missing a run made me determined to make up for things, even if my sinuses weren’t cooperating.

After dropping Anna off at school and walking Ringo, I went to the basement for a programmed, 30-minute ride on a stationary bike. A couple moderate hills helped provide resistance and I covered 11.1 miles in 30 minutes. From there, me, myself and my tissues hit the streets for a 4.52-mile run in 34:39. My first mile was a 7:50 pace. The second mile was 7:12. Seven friggin’ 12! The third mile was 7:33.

Not going to fib, I surprised myself.

9/15/15 – Kicked the distance up to 5.38 and got it done in 43:58 – not as fast as Monday’s run but a solid pace.

9/16/15 – Erin had a rare Wednesday off, so we did spin class together. Great ride. Felt it for hours after completion.

9/17/15 – A couple of variables forced changes in schedule for the fifth week of training. 1. Erin was off Wednesday and Friday, and since I missed the long run in Week 4, doing two spin classes sounded like a good idea; and, 2. Erin was working in Pittsburgh Sunday. Anna needed to get to Sunday School and church, so that meant Sunday was not a good day for my long run.

So, with legs still tired from spin class, I stumbled onto the streets of Greensburg, where I completed a 7.03-mile run in 1:01.04. Given Greensburg’s terrain, hills were unavoidable, and I encountered four of them on this run. It was tiring, my pace wasn’t outstanding, but I conquered the distance.

9/18/15 – Second spin class of the week and, for the first time in 2-plus years of spinning, I didn’t enjoy the class. The music mix had too much pop. Only one song – Eminem’s “‘Till I Collapse” – moved me. About 50 minutes into class, I was wishing I lifted weights instead, but I finished anyway.

9/19/15 – I digested plenty of vegetables Friday, which made Saturday morning slightly uncomfortable, but I had to get out before Anna’s 11 a.m. soccer game. I covered 5.23 miles in 43:09 – another decent, but not great run.

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