The Run – Four Miles with a Hill!
So after two very cold days the temperatures today rose into the high 40s. As such, it became the first running day of the week. Since I do t like to run on back to back days and Friday is a Target work day, it’s looked like today would be the only run until the weekend. I therefore decided I would make it a tougher run than my normal 5K run. I decided the run would be four miles and would include a run up the highest hill in the area.
The run ended up being another amazing run. I ran the first mile in 9:28. And while the hill, on the second mile, was a struggle my overall pace coming down the other side of the bill was still under 10 min/ mile. I held a steady pace over the last two miles and finished the run with a fairly strong kick. My overall pace for the run was 9:56! Go me!! Here are the results.
The Results
Total Distance: 4.01 miles. Total Time: 39:51 min Pace: 9:56
Avg HR: 142 bpm Max HR: 155 Cals Burned : 521
The Soundtrack – Murder Creek – Murray Kinsley & Wicked Grin
I had never heard of Murray Kinsley & Wicked Grin until I saw their latest release Murder Creek sitting at number 38 on the Roots Music Report Blues Chart this week. But a brief the album told me it was going to be an album I would like!
Murder Creek is the fourth release from this Electric blues roots rock band. Where have they been? Oh, they’re from Ottawa Canada! Anyway it appears that they have made an impact on the Canadian blues scene. From the band’s website:
Murray Kinsley & Wicked Grin are an Ottawa based original roots blues/rock band. Gritty vocals and guitar and an “in your face” groove that doesn’t quit!
The band received the 2014 Maple Blues Award for Best New Group. Bassist Leigh-Anne Stanton received the 2015 Maple Blues Award for Bassist of the Year. Their last two discs have both been named “Blues Rock Disc of the Year” by the Blues Underground Network in Western Canada.
They have been touring steadily from 2014 – numerous Canadian and U.S. tours and a recent, very successful tour through England and Germany.
The band performs as a quartet, trio or duo depending on the availability of musicians. The quartet, currently performing in Memphis at The International Blues Challenge, is composed of. Murray Kinsley on guitar and vocals, Leigh-Anne Stanton on bass, Rod Williams on drums and rice Stanton harp. And they are damn good! So Check out Murder Creek. As for me I have three other releases to check out!
Links for the Further Exploration of Wicked Grin….
Here’s the title track from Murder Creek by Murray Kinsley & Wicked Grin
