23 Aug – Disco Diva Playlist

 

It’s been a week since we lost Aretha,  and so it seems a little too late to be celebrating the Disco Divas with my latest playlist. Aretha’s Respect – was the first song I chose for this list. Thanks to all, for the suggestions. Please enjoy it and perhaps ‘Say A Little Prayer’ for the ultimate diva of Soul Music, who will be sadly missed.

Playlist

Knock on Wood – Amii Stewart

Ring My Bell – Anita Ward

Respect – Aretha

Think – Aretha

I Say A Little Prayer – Aretha

Yes Sir, I Can Boogie – Baccara

Cruel Summer – Bananarama

Really Sayin’ Something – ditto with Fun Boy Three

Ma Baker, Sunny, Gotta Go Home – Boney M

Young Hearts Run Free – Candi Staton

I Feel For You, I’m Every Woman – Chaka Khan

Let’s Hear It For The Boy – Deniece Williams

Upside Down/Chain Reaction – Diana Ross

I Say A Little Prayer – Dionne Warwick

I Feel Love, Hot Stuff, Love To Love You Baby – Donna Summer

Love Come Down – Evelyn Champagne King

Rescue Me – Fontella Bass

Rhythm Is Gonna Get You – Gloria Estefan

Never Can Say Goodbye – Gloria Gaynor

Pull Up To the Bumper – Grace Jones

Ain’t Nothing Going On But The Rent – Gwen Guthrie

Somebody Else’s Guy – Jocelyn Brown

Funkytown – Lipps Inc

Borderline – Madonna

Heatwave – Martha Reeves and the Vandellas

Ain’t No Mountain High Enough – Terrell and Gaye

Forget Me Nots – Patrice Rushen

Lady Marmalade/ Stir It Up – Patti LaBelle

Jump, Automatic, I’m So Excited – The Pointer Sisters

Street Life – Randy Crawford

Car Wash – Rose Royce

Ain’t Nobody – Rufus and Chaka Khan

Let the Music Play – Shannon

He’s The Greatest Dancer, Lost in Music – Sister Sledge

Object Of My Desire – Starpoint

Boogie Oogie Oogie – Taste Of Honey

Tell It To My Heart – Taylor Dayne

Don’t Leave Me This Way – Thelma Houston

What’s Love Got To Do With It – Tina Turner

It’s Raining Men – The Weather Girls

I Wanna Dance With Somebody, How Will I Know  – Whitney Houston

 

 

 

 

 

16 July – Ska and Two Tone Playlist

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In an attempt to change the feeling of my playlists, a lot of which are very New Romantic and 80’s oriented, I pleaded for some help on the C25K Forum to create a new playlist for running. We now have a (long overdue) Ska & TwoTone list on Spotify. I’ve tested it on a 4km walk and it’s a nice rhythm, so hopefully will spur me on beyond the 1200km mark.

The Playlist can be found under Retro Runners on Spotify,

open.spotify.com/user/janca…

Young, Gifted and Black – Bob & Marcia

Night Boat To Cairo, House of Fun, Baggy Trousers, One Step Beyond- Madness

Ghost Town, Gangsters, Too Much Too Young, Rat Race, – The Specials

Selector, On My Radio, Too Much Pressure, Back To Black, – The Selector

It Mek, 007 Shanty Town, Israelites, – Desmond Dekker

Mirror In the Bathroom, Cant Get Used To Losing You, Hands Off She’s Mine, – The Beat

Walking In The Sunshine, Lip Up Fatty, – Bad Manners

One Step Beyond, Al Capone -Prince Buster

Our Lips Are Sealed, The More I See, – Fun Boy Three

Liquidator – Harry J Allstars

Guns of Navarone – The Skatalites

Police On My Back – Eddy Grant and The Equals

Carry Go Bring Come – Justin Hinds and The Dominoes

54-56 Was My Number, Monkey Man – Toots and The Maytals

Skinhead Moonstomp – Symarip

Housewive’s Choice – Derrick and Patsy

Rudy Got Married – Laurel Aitken

The Tide Is High – Blondie

Return of Django – The Upsetters

Rudy, A Message To You – Dandy Livingstone

My Boy Lollipop – Millie Small

King Of Kings – Jimmy Cliff

Red Red Wine – Tony Tribe

Tom Hark – The Piranhas

Let’s Do Rock Steady – The Bodysnatchers

Free Nelson Mandela – The Starlite Singers

Going Underground, Start – The Jam

Uptown Top Ranking – Althea and Donna

Monkey Man – Amy Winehouse

Train To Skaville – The Ethiopians

17 May – Bitch Perfect

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After the other day’s epic climb, I had an unscheduled day of rest yesterday. Girding my loins, I decided to see if I could do a longer run again. Taking inspiration from The Rubettes’ ‘girded loin pose’ , I set out.

The bitch beckoned, only this time I thought it would be easier if I ran downhill instead. Well what a difference that makes, she’s about 3.5km long, after my warm up walk distance. It took me about 22 minutes to do the downhill, allowing for traffic stops around the blind bends. That’s about half the time taken to run up it. I then took Laundry Lane which has a long winding section with hairpins uphill. In effect I cover more or less the same elevation, only over a 5/6km route.

In theory this is an easier option, same elevation with a longer run-up. Unfortunately today the sun decided to shine on Laundry lane, and nope not much shade to be had. Exacerbated by the fact I had dressed for the cooler morning and had a long sleeved top, I looked and felt like a sweating sausage, in fact I probably smelt like one too! The sun really takes its toll on pace; when its out I lose anywhere between 1 minute and 2.5 minutes a km.

I used the same running method on the steep parts – to run X number of paces and then take a breather. This worked reasonably well, except with little shade, sometimes my ‘breather’ was in full sun, which led to more sweating. Towards the peak of Laundry Lane, there’s a blind left hand with a road leading off it. A cyclist came haring out and of course he wasn’t looking to his right only to his left. When he saw me he got quite a shock, swore (whether at me or himself, who knows), wobbled and continued. I hope that has taught him a lesson to look both ways.

The rest of Laundry Lane went without incident, and then the final push – up the Slope of No Hope this is still not to be sneezed at, taking in a 15% gradient in parts and covering about 45 metres elevation gain in less than a km. I stopped for 3 breathers.  I think I could do it in one go, but not after a 10km run.

All in all, a reasonably good day’s work – same elevation gain as my big run, over a shorter distance, so still not a walk in the park.

And another 11km banked – 900km marker -I have you in my sights.

Playlist (my nascent boy band version – thanks to C25Kers and Fb friends for getting me started)

Sugar Baby Love – The Rubettes

Bye Bye Baby – Bay City Rollers

Shang A Lang – Ditto

Pass the Dutchie – Musical Youth

Wake Me Up Before You Go-Go – Wham

Forever and Ever – Slik

A Little Bit More – 911

ABC – The Jackson 5

You Raise Me Up – Westlife

Love Me For A Reason – The Osmonds

The Reflex – Duran Duran

When Will I Be Famous – Bros

When You Say Nothing At All – Boyzone

I’ll Make Love To You – Boyz ll Men

What I Go To School For – Busted

Stay Another Day – East 17

A Million Love Songs – Take That

Mandy – Westlife

Seasons In The Sun – Westlife

Boxerbeat – Jo Boxers

Relight My Fire – Take That, Lulu

Everybody – Backstreet Boys

Quit Playing Games With My Heart – Backstreet Boys

Bye Bye Bye – NSYNC

Let’s Get Ready To Rhumble – PJ and Duncan

Stats

Distance 11.18km

Time 1:26:03

Average Pace 7:41 (mins/km)

Elevation Gain 221 metres

Alzheimer’s Challenge

Kms Run 855.44

Kms to Run 1162.56

 

 

 

 

 

A New Playlist – Thanks To BestCat & Razouski

The 1960’s a decade full of rich and varied material. After a plea on C25K Health Unlocked for 1960’s suggestions. We ended up with way too much material.

So the original 1960’s playlist is here

 

The follow on playlist is here and includes the following:-

  • Ode To Billie -Joe – Bobbie Gentry
  • White Room – Cream
  • Runaway – Del Shannon
  • I Love You Because – Jim Reeves
  • Shaking All Over – Johnny Kidd and The Pirates
  • Poetry in Motion – Johnny Tillotson
  • My Girl – The Temptations
  • Oh! Carol – Neil Sedaka
  • A Whiter Shade Of Pale – Procol Harum
  • You’ve Lost That Loving Feeling – The Righteous Brothers
  • Let’s Spend The Night Together – Rolling Stones
  • Blue Bayou – Roy Orbison
  • Don’t Let Me Be Misunderstood – The Animals
  • The House Of The Rising Sun – ditto
  • Help – The Beatles
  • What Do You Want – Adam Faith
  • All I have To Do Is Dream – The Everly Brothers
  • Take Good Care Of My Baby – Bobby Vee
  • Dream Lover – Bobby Darin’
  • The Locomotion – Little Eva
  • Will You Love Me Tomorrow – The Shirelles
  • Do Wah Diddy Diddy – Manfred Mann
  • Walking Back to Happiness – Helen Shapiro
  • Stupid Cupid – Connie Francis
  • These Boots Are Made For Walkin’ – Nancy Sinatra
  • Blue Velvet – Bobby Vinton
  • Happy Together – The Turtles
  • Bye Bye Love – The Everly Brothers
  • The Great Pretenders – The Platters
  • No Regrets – The Walker Brothers
  • The Sun Ain’t Gonna Shine Anymore – Ditto
  • Make It Easy On Yourself – Ditto
  • That’s Life – Frank Sinatra
  • Chain Gang – Sam Cooke
  • Wonderful World – Sam Cooke
  • Why Do Fools Fall In Love – Frankie Lymon and The Teenagers
  • Sherry – Frankie Valli and The Four Seasons
  • Wake Up Little Susie – The Everly Brothers
  • Be Bop A Lula – Gene Vincent
  • He’s So Fine – The Chiffons
  • La Bamba – Ritchie Valans
  • Blueberry Hill – Fats Domino
  • Hound Dog – Elvis Presley
  • Reet Petite – Jackie Wilson
  • Tell Him – The Exciters
  • Big Girls Don’t Cry – Frankie Valli and The Four Seasons
  • Sweet Little Sixteen – Chuck Berry
  • Then He Kissed Me – The Crystals
  • The Hippy Hippy Shake – The Swinging Blue Jeans
  • Cathy’s Clown – The Everly Brothers
  • Shout – Lulu
  • No Particular Place To Go – Chuck Berry
  • Tell Laura I Love Her – Ricky Valance
  • One Fine Day – The Chiffons
  • Leader Of The Pack – Shangri-Las
  • You Were Made For Me – Freddie and The Dreamers
  • Downtown – Petula Clark

 

28 Feb – Snow Use….

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complaining about the weather. Snow good wishing it wasn’t snowing. Snow time like the present. And the puns keep rolling.

Last day of February and a planned 8km run. Mr JCR came up with a good idea to try running in/around one of the Royal Parks as they are far more likely to be well managed in bad weather. I say it was a good idea, and it was, although at the time it was mooted – in my head I was screaming ‘you’ve got to be joking, running in this!’

So off I trotted, bearing a distinct resemblance to the Michelin man with four layers on top, three layers on the bottom, two pairs of socks a hat, gloves, running buff oh and the essential 10 tissues for the ever present runny nose. I caught the train to Great Portland Street tube and exited to a mini blizzard. The pavements hadn’t been gritted and were quite slippy, so I wasn’t entirely sure that it would be safe to run.

But then I found that the pavements around the park were fine, because no grit and no pedestrians meant almost virgin snow, which is grippy enough to run on, although your pace suffers a bit. So I plodded around, and slight confession here, I just thought I’d follow whichever road I was on. And it turned out it was the inner circle road which apparently I circumnavigated three times.  Here’s the thing I had no idea I had done that. I must admit to being confused at seeing a place called ‘The Holme’ on three occasions, but I thought that maybe the park had a number of lodges all called the same thing. Truthfully it’s a good job I’m not let out on my own very often, I really couldn’t find my way out of a cul de sac.

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I carried on and I was really enjoying it, there’s a kind of muffled silence that comes with snow; the roar of traffic from the Marylebone Road,  was just a very distant hum and the park itself, magically tranquil. A guy asked me to take a photo of him against the snow because he couldn’t believe there was that much in London.

After about 5/6 kms the park started filling up with people, some with children and most of them not, but it didn’t stop a number of snowball fights from happening. No snowflakey bans on snowballs here. And the funniest sight of all, was some twenty-something lads looking like they were re-enacting The ‘Big Air’ finals from the Olympics with all sorts of acrobatics, just without skis or a snowboard.

At this point the pathway was becoming a little more slushy underfoot and I decided to call it quits before I undertook an unplanned ‘Big Air’ moment. Who knew that running in the snow would be so lovely?  I didn’t. Snow excuses, next time – I will be straight out the door heading for Regents Park again.

Playlist (Retro Runners – Weather Mix)

Ice Ice Baby – Vanilla Ice

The Morning Fog – Kate Bush

It’s Raining Men – The Weather Girls

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

Something In The Air – Thunderclap Newman

Thunder – His Purple Highness

Mr Blue Sky – ELO

Ain’t No Sunshine – Lighthouse Family

Thunder In My Heart – Meck and Leo Sayer

Since You’ve Been Gone – Rainbow

Downpour – Backstreet Boys

Sunshine After The Rain – Berri

Boogie Shoes – KC And The Sunshine Band

Baby It’s Cold Outside – Menzel and Buble

Cold As Ice – Foreigner

Lightning Strikes – The Black Seeds

Cold – Stormzy

Warmth – Bastille

Sunshine On A Rainy Day – Galimar

Boogie Nights – Heatwave

Stats

Distance 7.96 km (curses just off the target 8)

Time 1:12:45

Average Pace 9:08 (mins/km)

Elevation gain 23 metres

Alzheimer’s Challenge

Kms Done 322.9

Kms to Do 1695.1 (yay under the 1700)

Cumulative Deficit 13.45km – that’s a drop of approximately 29km on January’s figures)

Team Rhomboid Torture

I should have done 4 sets of reps of squats and press-ups yesterday. I actually managed 3 sets of 7 reps of squats with 2 sets of 10 reps of wall press-ups. All the attention we were told was to be on ‘maintaining form’ and the best way to do this is to self video.

I don’t know how you insert a video camera between you and a wall, so I didn’t.

 

 

 

 

25 Feb – Grunting and Groaning, Then Going For Green

It is a Sunday morning and I am ensconced in my bed. The date reminder from Mr Smooth tells me to get up and put my trainers on. My head is banging a familiar rhythm. Head or heart – who is going to win? Mr Smooth or Mrs Migraine.

I decide that Mrs Migraine wins for the moment and take some Paracetamol with a mug of tea. Having given Mrs Migraine an hour to go away and she decided to stay, I  then decided to run and join Mr Smooth on our date.

Today is Monopoly Board day and I have the ‘greens’ to do those are:-

  1. Regent Street
  2. Oxford Street
  3. Bond Street

Strictly speaking Bond Street doesn’t actually exist – at one end it is New Bond Street and at the other towards Piccadilly it is Old BS. I noticed as well that I am very close to having run 300km since the beginning of the year and whilst today’s plan is to do 9km, if I feel like doing a bit more, then I won’t be unhappy. This is all going on in the banging head, which is not the best state for running as the pounding of my little elephant feet on the pavement tends to compound the headache.

I trot out – again in my trusty ninja black costume happily gamboling along Theobald Road towards New Oxford Street and boom I get ninja’d -by a guy who undertook me at an incredibly fast pace and I neither heard nor saw him. I am only a trainee ninja – he was the real deal. The embarrassing bit is that he wasn’t kitted up as a ninja, he just looked like your everyday guy, in jeans and trainers – but it was like a sonic boom when he went past. Chuckling to myself I carried onto Oxford Street which even on a Sunday morning is a nightmare of limbs, pushchairs, bikes, cars buses. I took my obligatory pic and then dashed off towards Soho, to cut out the worst of Oxford Street.

Regent Street is similarly afflicted with traffic of all kinds so I made my way through Conduit Street towards New Bond Street. The shops are a lot more chichi and expensive here, so you tend to get fewer crowds, which was a help for me and my running. Dodging selfie takers outside of Tiffany’s, I managed to get to Old Bond Street without any woes.

Hitting Piccadilly, I headed off towards Leicester Square (typical when you’ve already collected those squares, you come across them again) and up towards law country. Holborn and the Inns of Court. It is nice and quiet in this part of town so I steer towards home and hurrah, I have actually passed the 300km milestone. Going for Greens, I got Gold and a medal from the Under Armour Challenge (frankly it’s utterly meaningless, but it is nice to get bling even if virtual). And I am now in the top 4% for the year all genders and ages.

I am writing this up eating marmalade on toast with a gorgeous frothy home-made cappuccino. I feel all happy and warm just like Paddington bear – if only I had a duffle coat.

Playlist

Doctor Doctor – Thomson Twins (twice)

Tainted Love – Soft Cell

Don’t Go – Yazoo

Everybody Wants To Rule The World – Tears For Fears

Every Day Hurts – Sad Cafe

Do You Really Want To Hurt Me – Culture Club

Hold Me Now – Thompson Twins

I Won’t Back Down – Tom Petty

Don’t You Want Me – The Human League

Cars – Gary Numan

Girls Just Want To Have Fun – Cyndi Lauper

I’m Still Standing – Elton John

Living On the Ceiling – Blancmange

The Tears Of A Clown – The English Beat

Eighties –  Killing Joke

It’s My Life – Talk Talk

I Want Your Love – Transvision Vamp

Trapped – Colonel Abrams

It’s A Sin – Pet Shop Boys

Gold  – Spandau Ballet

Fade To Grey  – Visage

Uptown Girl – Billy Joel

I Melt With You – Modern English

Stats

Distance 11.78kms

Time 1:17:08

Average Pace 6:32(mins/km)

Elevation Gain 51 metres

Alzheimer’s Challenge

Kms Done 300.2

Kms to do 1717.8

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Team Rhomboid Torture

He hasn’t posted today’s instructions – so I am going to do squats, wall press ups and hollow rock things, and then if he does post even if I’ve got something wrong, I will have done something.

Torture Update

2 sets of 10 reps of squats – holding the 4kg vampire kettlebell

2 sets of 10 reps of wall press-ups

4 hollow rocks – holding for 20 seconds each

 

 

 

 

5 Feb – I was in the top 8%

That’s me, the non-running runner. The over 50 non-running runner. Out of 110,000 people in this challenge, I am in the top 8%. Well I was yesterday, as the pic proves. This probably is the best achievement I’ve ever had, whether sporting or academic.

Except maybe for eating chocolate, I think I can confidently say I was in the top 8% (probably in the world), for eating chocolate. But this running achievement is transitory, it’s early days and there’s a whole uncertain, scary year still to run.

No resting on laurels then…. let’s see what today will bring. I don’t want to end up as a punch-drunk fighter saying ‘I could’ve been a contender’.

It was cold, but clear and I was dressed in black like a ninja. I actually ran like a walrus, not a ninja, but still I went out.

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This walrus can actually run faster than me!

Despite being a slow runner of some repute, I am delighted to say I am still in the top 8% of the global challenge. That’s twice now I have appeared here. I am gloating, yes I am! The running, slow, walrus is gloating; pride will undoubtedly come before a fall…

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Playlist

Born In The USA – The Boss

Everything Must Go – The Manics

Back To Black – Amy Winehouse

By The Way – Red Hot Chilis

Boombastic – Shaggy

Crazy In Love – Beyonce

Let’s Stick Together – Bryan Ferry

Save A Prayer – Duran Duran (twice in succession)

Is Vic There? – Department S

Doginabag – The Fratellis

Wonderwall – Oasis

Strong – London Grammar

Enola Gay – OMD

I Try – Macy Gray

Sex-O-Matic-Venus Freak – Macy Gray

Stats

Distance 6.78km

Time 47:39

Average Pace 7:01 (mins/km)

Elevation Gain 21m

Alzheimer’s Challenge Update

Kms Run To Date 160.31

Kms to Run 1857.69 (slowlee, slowlee, catchee monkee)

Running Streak – Day 5