10 January – Retro Runners Keep Running, Keep Smiling Mix

Today is a day of running rest, but to keep my focus, I have created a new playlist on Spotify to pay tribute to the administrators and mentors of the C25K Forum. The virtual toast is in defiance of ‘Dry January’.

They all know who they are, and some have their own specific messages, taglines, pieces of advice, or experience which help others starting out to run.

Not all the songs are specific to the mentors, some are general and to be honest some I just couldn’t find for instance,  I could only find very explicit material under Floss, so decided against that – this is a tribute not an insult!

If you’re struggling to understand why I chose some tracks – here is my warped thinking…

For the C25Ker who ‘panthers’

Stray Cat Strut – The Stray Cats

Ju-Ju Man – Dave Edmunds

Tiger Feet – Mud

Pink Panther Theme – Henry Mancini

The Streak – Ray Stevens

For the C25Ker who advocates happy and steady pacing

Snail – The Smashing Pumpkins

Happy – Pharrell Williams

Nowhere Fast – Eminem and Kahlani

Hey You The Rock Steady Crew – Rock Steady Crew

Tread Softly – Tiny Ruins and Hamish Kilgour

For the owner of the tagline above

Keep on Running – Spencer Davis Group

Smile – Lily Allen

Smile  – Gregory Porter

Gotta Keep Smiling – Scouting For Girls

Help! – The Beatles

R.I.C.E

Rest – Charlotte Gainsbourg

Ice Ice Baby – Vanilla Ice

Under Pressure – Queen and David Bowie

Compression – Digilio and Accorsi

Love in an Elevator – Aerosmith

Fools Rush In (Where Angels Fear To Tread) – Ricky Nelson

For the lady who ‘now runs’

To Jan – Leonard Anderson

Miami Vice Theme – Jan Hammer

One Step Beyond – Madness (for going beyond 5k…)

Never Gonna Give You Up – Rick Astley (for exactly the same reason!)

Question – The Moody Blues

The ‘down under’ runner

Runnin’ Down A Dream – Tom Petty

Running Up That Hill – Kate Bush

Advice For The Young At Heart – Tears For Fears (for the Use It or Lose It advice)

Down Under – Men At Work

The ‘club’ person who likes triathlons and marathons

Easy – Commodores

One Step Beyond – Madness

There Are More Questions Than Answers – Johny Nash

The Winner (Podium Mix) – Status Quo

 

The playlist can be found here:-

 

 

 

I Don’t Like Sundays … 15 Oct

I do really, but today I still can’t run after having twanged my right leg on Thursday night, when going out.

Worse still I twanged it before having had a drink, so I cannot blame anyone or anything other than myself, for being not fully on the injury couch, but not quite able to run.

I have been amusing myself updating new 80s playlists on Spotify, and have succumbed to a free subscription so I can do some downloads to my phone. Will have to see how the Spotify thing goes… Not usually a fan of these services, but who knows I could become a convert.

In the meantime back to London tomorrow, leaving Mr JCR with the olive harvest to do and organise (cunning timing on my part).

For injuries you are supposed to follow the RICE method to recuperate, but icing and elevating my right leg is not really on the cards, so am adopting purely some rest to get me in better shape. But I am taking my trainers to London, just in case I can get a run or two in. Wish me luck.

17 September -Runnin’ just as fast as you can…

Except it’s really not true.A few days on the injury couch having impressed the Olympic diving judges with my tucked, pike dismount from the shower tray, no running at all in fact.

Saturday, I tried a jogette around the house – mmm back still very twingey, so I thought I should check out the advice again on what to do in case of injury and it turns out there’s a very useful mnemonic.

RICE = Rest, Ice, Compression, Elevation

Taking them one by one

Rest – we have 10 Londoners with us for Mr JCR’s cycling club twinning event, five of whom are staying at our house (from the day after I did my muscle pull until Monday evening – yesterday). That is the Rest element well and truly off the agenda.

Ice – it’s cooler here now and I am a lizard by temperature preference, so the thought of sellotaping a bag of frozen peas to my back seems very unappealing. Oh and the peas are already in use, as one of the cyclists did her knee in.  Ice quite clearly not happening.

Compression- not entirely sure how to compress a back, got some very interesting answers from Dr Google, all of which seemed to require me to perform positions only seen in gymnastic competitions and Ann Summers gear. Compression off the list then…

Elevation – now that seemed to involve taking my back off the ground, well it normally is off the ground, and a second Dr Google search seemed to involve trapezes.

Having decided the official RICE advice wasn’t for me, I created my own RICE.

R = Ra ra Rasputin, Lover of the Russian Queen – this song is particularly good for dancing with a host of 10 London cyclists and their Italian hosts. Truthfully not one twinge did I feel whilst dancing to this, well I did feel more than a twinge of embarrassment at dancing to it and knowing the words.

I = Inglesi and Italiani  insieme. Spending 6 hours on a Saturday night through to Sunday morning, dancing, laughing and drinking with a lovely bunch of people.  This seemed to be the perfect pick me up.

C = Cool (Daddy Cool) – Boney M’s classic hit, yet another reason to hit the dance-floor, throwing some shapes…, followed by a rather nifty rendition of YMCA and Barry White’s ‘You’re My First, My Last, My Everything”. I think you get the drift of the evening.

E = Early to Bed. 2am is early!

I do not think Sports Scientists will be adopting the JCR RICE method, but it worked for me.

Sunday, I went for a run/walk – thinking in the spirit of ingliano and making up words, it is a wun. An entirely new route, so I am sure you are all waiting in bated breath for the new street names… New route included barking beagle hill, laundry lane, road to nowhere and prune way. As is my wont, I messed up the technology again and at one stage did a rather superb sub 3minutes kilometre split. Mo Farah I’m after you!

All in all about a 9km outing and I reckon I ran about 6/7 kms, which means I can start running again, properly. Next outing maybe Wednesday afternoon…

Playlist

Disco 2000 – Pulp

Just Can’t Get Enough – Depeche Mode

Save a Prayer – Duran Duran

Rumour Has It – Adele

Scooby Snacks – Fun Lovin’ Criminals

Locomotion – OMD

Help Me Rhonda – Beach Boys

Hungry Heart – The Boss

Mercy – Duffy

Lose Yourself – Eminem

Crazy in Love – Beyonce

I Try – Macy Gray

Strong – London Grammar

See You – Depeche Mode

When Doves Cry – Prince and The Revolution

Cake By The Ocean – DNCE

Don’t Stop Til You Get Enough – Michael Jackson

Sign Your Name – Terence Trent D’Arby

People Are People – Depeche Mode

Upside Down – Paloma Faith

Na Na Na Na Naa – Kaiser Chiefs

I Won’t Let The Sun Go Down On Me – Nik Kershaw

China Girl – David Bowie

Andy, You’re a Star – The Killers

Is Vic There? – Department S

By The Way – Red Hot Chilis

Stats*

*To be taken with  a big pinch of salt only…..

Distance 8.25km (but Map My Run was stalled for at least 1km)

Time 1hr 23 mins (included 2 chats with friends….and yes I forgot to pause MMR)

Pace 10.03 mins/km

Best kilometre 2 mins 14 seconds….