Which Way Do We Run (Gov't Mule, The Deep End Vol 2, 2002)

Which Way do we Run? (Haynes)
Buzzard Rock (BMI)
Dave Schools on bass
Danny Louis on wurlitzer and organ

Time fades slowly across the plains
Dreams so real - you can reach right out and touch them
Me - why'd you have to go and pick me
Do you know - do you even know can you tell me

Which way do we run
Which way do we run
Which way do we run

Think - Instincts tell you nothing now
The shadow of a giant can be felled by the shadow of a man
Demons stealing down from the heavens
Here comes one now - with a lightning bolt in his teeth

Which way do we run
Which way do we run
Which way do we run

I ain't gonna dream forever
But I'm gonna try and live
Tell me can you taste forever - right now Right now

Little Elvis Hitler don't'cha follow me
These scars on my back - they're because of you
And these cuts on my wrists
They're just me trying to get away from you
And I'm still trying to get away

Which way do we run
Which way do we run
Which way do we run
Which way do we run
Which way do we run
Which way do we run

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Plan SergeB :=============== Plan marathon S2 ===========================

Wich VMA do we run ? A hundred % !

20' echauff + 10 x 1' à 100% de VMA R1' + 10' récup

Playlist : un petit peu de playlist marathon puis les bips du Polar...

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Turin J-47

Where Do I Run To (Cherrelle, High Priority, 1986)

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Turin J-48

Why Do You Run (Demi Evans, 2006)

Ecouter sur le sitoff

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Plan SergeB :=============== Plan marathon S1 ===========================

2h Footing long avec porte bidon + boisson dont 2x20' à allure marathon(05:40 au km)

Playlist : la conversation de JCJ (sur le marathon !)

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Turin J-49

Run Home Slow (The Kills, No Wow, 2005)

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Turin J-50

Shoot The Runner (Kasabian, Empire, 2006)

Suite à l'excellente suggestion de rodie : shoot the runner !





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Plan SergeB :=============== Plan marathon S1 ===========================

La séance de seuil+ du jour est remplacé par un test VMA (demi Cooper), résultat 14,1 km/h, waow, l'an dernier c'était 13,6, et il y a 3 mois 13,2 !

Playlist : les bips du Polar pour rester dans la zone d'allure (14km/h), ça aide bien...



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Turin J-51

Run Alone (Kotai, 2002)

mp3

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Plan SergeB :=============== Plan marathon S1 ===========================

1h Footing dont 30' à allure marathon( 05:45 au km )

1h à jeûn le matin, plaisir de sentir le corps s'éveiller en même temps que le jour se lève, un petit bonjour aux voisins croisés dans la fraîcheur et la grisaille...

Gros avantage (?) de la séance à jeûn : les pulsations ne montent pas !

Playlist : les bips du Polar pour rester dans la zone d'allure !

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Turin J-52

Running Free (Iron Maiden, 1980)

""Running Free" was the first single released by Iron Maiden. It was released on the 8th of February 1980 on the 7" 45 rpm vinyl record format. It was written by Steve Harris and Paul Di'Anno. The song appears as the fourth track on the band's debut album Iron Maiden.

The song is about a troubled 16-year-old boy who runs away on a pick up truck, ends up in a Los Angeles jail and picks up a woman from a bar. The song is known to be one of the band's more traditional rock numbers and is still played at Maiden gigs today with the band members individually named by the lead singer during the long bass-solo.

The single's cover art is also famously known as the first official appearance of the band's mascot Eddie. However in the cover-art his face is obscured because the band didn't want to unveil their mascot until the album's release." (Wikipedia)

































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Turin J-53

Don't run so fast (Rahsaan Patterson, After hours, 2004)

Don't Run So Fast (Patterson, & Jaz)

I remember Gramma’s blue robe
And some of the stories she told
But of all the words she once spoke
There was a lullaby I cherish the most….

Don’t Run So Fast, Don’t Run so Fast, Don’t Run So Fast
You might fall on glass….Don’t Run So Fast, Don’t Run So Fast
Don’t Run So Fast, Don’t Run So Fast, Don’t Run So Fast,
It won’t be the last, Don’t Fun So Fast, Don’t Run So Fast

I remember days in New York
And night’s daddy crept in at 4
I can still hear mommy saying NO!
Don’t you go outside….stay away from that door

Chorus

BRIDGE:
Believe me when I do say I love you
And that I’m needing some time to get through
I’m giving you a glimpse of my past
So maybe then you’d not run so fast

(Hook)
I remember Gramma’s blue robe
And some of the stories she told
And now I have worries no more
Because the love she gave…has carried me on

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Ok, Rahsaan, je lève le pied :
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Plan SergeB :=============== Plan marathon S1 ===========================

20' echauf + 2 x 15' à allure marathon (05:45 au km) R 3' + 10' récup

soit 1h11 au total

Playlist : playlist "marathon" pendant l'échauffement puis les bips (ou plutôt l'absence de bips) du Polar pendant les plages allure marathon.

Sensations agréables... mais imaginer courir encore 37 km à ce rythme ...!!

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Turin J-54

Marathon (Santana, 1979)

Voici donc venu le temps des séances "à allure marathon"... :

Plan SergeB : plan marathon S1






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Turin J-55

Je Cours (Bijou, Pas Dormir, 1979)

http://fredpopdom.free.fr/bijou-pas-dormir.htm

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Plan SergeB, semaine de repos COMPLET

1h en endurance quand même pour ne pas oublier comment ça marche la course à pied

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Turin J-56

Walk, don't run (The Ventures)

Repos TOTAL après le cycle de VMA. LE REPOS FAIT PARTIE DE L'ENTRAINEMENT !!!

Run Baby Run (Garbage, Bleed Like Me, 2005)

Love can be so strange
Don't it amaze you?
Every time you give yourself away
It comes back to haunt you
Love's an elusive charm and it can be painful
To understand this crazy world
But you're not gonna crack
No you're never gonna crack

Run my baby run my baby run
Run from the noise of the street and the loaded gun
Too late for solutions to solve in the setting sun
So run my baby run my baby run

Life can be so cruel
Don't it astound you?
So when nothing seems too certain or safe
Let it burn through you
You can keep it pure on the inside
And you know what you believe to be right
So you're not gonna crack
No you're never gonna crack

Run my baby run my baby run
Run from the noise of the street and the loaded gun
Too late for solutions to solve in the setting sun
So run my baby run my baby run

Find out who you are before you regret it
Cause life is so short there's no time to waste it

So run my baby run my baby run
Run from the noise of the street and the loaded gun
Too late for solutions to solve in the setting sun
So run my baby run my baby run




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Plan SergeB, Renforcement VMA S6

20' echauf + 6 x 1000m à 90% de VMA en 05:03 R 2' + 10' récup

Playlist : Reverend Horton Heat - Lucky Seven


Avec en particulier cette petite merveille :

You take the dog
I'll take the Galaxy 500
You get the cat
I get the couch you don't want anymore

You take the fish
I'll take the bone
You take the dishes
While you're at it take my soul
But things ain't so bad
Cause i got a galaxy 500

You get the house
I get a cheap motel room
You get a friend
Nut that should not matter to me anymore
You have a thang he's just a friend
I can't believe that this is the end
But things aint so bad
Cause I got a Galaxy 500
Galaxy 500 in a Galaxy 500
Galaxy 500

I'm in my own galaxy 1973
In my own galaxy
You probably would have wanted this too
But it's not air conditioned
No it's not air conditioned
No it's not air conditioned
No it's not air conditioned
It's not air conditioned

Open the trunk
All of my dirty laundry
All of my junk in the yard
And scattered out into the street
You have the thing with my old guitar
I can't believe that you took it this far
But things ain't so bad
Cause i got a Galaxy 500
Galaxy 500
In a Galaxy 500
Galaxy 500
In a galaxy 500




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Turin J-65

Long May You Run (Stills - Young Band, Long May You Run, 1976)

Weve been through some things together
With trunks of memories still to come
We found things to do in stormy weather
Long may you run.

Long may you run.
Long may you run.
Although these changes have come
With your chrome heart shining in the sun
Long may you run.

Well, it was back in blind river in 1962
When I last saw you alive
But we missed that shift on the long decline
Long may you run.

Long may you run.
Long may you run.
Although these changes have come
With your chrome heart shining in the sun
Long may you run.

Maybe the beach boys have got you now
With those waves singing caroline no
Rollin down that empty ocean road
Gettin to the surf on time.

Long may you run.
Long may you run.
Although these changes have come
With your chrome heart shining in the sun
Long may you run.



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Plan SergeB, Renforcement VMA S6

1h07 endurance

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Turin J-66

Run With The Pack (Bad Company, Run With The Pack, 1994)

You never give me my money,
You only give me your sympathy.
'Cause I keep on running,
There's no way to catch up with me.
I'm leaving you, don't make no fuss;
You won't even see me, oh no, for dust.

I'm running with the pack,
Running with the pack,
I'm running with the pack,
Never looking back.

You try to keep me in cages,
But baby, you got to catch me first.
You think your law is contagious,
I'll do my best, you can do your worst.
I'm leaving you, now who can I trust;
You won't even see me, oh no, for dust.

I'm running with the pack,
Running with the pack,
I'm running with the pack,
Never looking back.

All right.

Look out there.

I'm running with the pack,
Running with the pack,
I'm running with the pack,
Never looking back.

Running with the pack,
I'm running with the pack,
Running with the pack,
Never looking back.
Oh, yeah.

You can't hold me down,
You can't hold me back,

On my own way,
Running with the pack, ooh.
Never, never, never looking back, Oh.
Keep on running, keep on running
Yeah, yeah.
Moving on, moving out.
Oh, oh......


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Plan SergeB, Renforcement VMA S6
Théoriquement : 20' echauf + 2 x 8 x 400m en 01:49 R 1'15'' - 3' + 10' récup

VU :
- la mauvaise semaine 4 pour cause de mauvais temps
- la mauvaise semaine 5 pour cause de vtt
- et donc le manque de progressivité
- ET le souvenir ému de cette séance 2x8x400 de l'an dernier

DECIDE UNILATERALEMENT :
son remplacement par
20' echauf + 2 x 8 x 300m en 01:22 R1' - 3' + 10' récup

Playlist : Nirvana - From the Muddy Banks of the Wishkah, cité par Vinchoulou

Idéal pour du VMA
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Turin J-68

Born To Run (Bruce Springsteen, Born To Run, 1975)

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Turin J-69

Run Devil Run (Paul Mc Cartney, Run Devil Run, 1999)

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Plan SergeB, Renforcement VMA S5, 1h30 en endurance (quoique pour passer des 450m du ruisseau d'Arbres au 654m des ruines de Pommarès je sois largement sorti de la zone d'endurance...)
Playlist : The Beatles - Love / Tom Petty - Highway Companion / Stereophonics - Performance & Cocktails.

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Turin J-70

Run Run Run (Velvet Underground, The Velvet Underground with Nico, 1967)

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Turin J-71

Cours plus vite Charlie (Johnny Hallyday, 1968)

COURS PLUS VITE CHARLIE ( 1968 )
( Cut across shorty )
( M.J. Wilkin , W.P. Walker, Long Chris )
Phonogram / Philips

Le paysan nommé Charlie
Avait dit à son voisin Jean
Nous aimons je crois la même fille
Depuis déjà longtemps
Faisons alors une course
A travers tout le pays
Celui de nous deux qui gagnera
Epousera Lucie

Cours plus vite Charlie et tu gagneras
Ne te retourne pas
Cours plus vite Charlie et tu gagneras
La fille sera pour toi

Jean avait une voiture
Qui attirait les regards
Il croyait bien que son argent
Achèterait l'amour
Il avait déjà ouvert
Les portes de son palais
Pour recevoir les jolis yeux verts
De mademoiselle Lucie

Cours plus vite Charlie et tu gagneras
Ne te retourne pas
Cours plus vite Charlie et tu gagneras
La fille sera pour toi

Mais le paysan nommé Charlie
N'était pas si riche que Jean
Il n'avait jamais de beaux habits
Il courait les pieds nus
Il connaissait le pays
Les forêts et les cours d'eau
Et le vent qui était son ami
Lui soufflait dans le dos

Cours plus vite Charlie et tu gagneras
Ne te retourne pas
Cours plus vite Charlie et tu gagneras
La fille sera pour toi

Plus vite Charlie...

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Plan SergeB, Renforcement VMA S5, 20' echauf + 5 x 1000m à 90% de VMA en 05:03 R 2' + 10' récup

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Turin J-72

Hi.

Hi.