So this week started as a good running week. On Sunday I ran my first 6.2 mile (10K) training run. While I ran comfortably at a 10:30 pace through the first three miles, the next three were a struggle and I needed to slow down to make the 6.2 miles. However, I did make it and was pleased with my overall time and pace and the soundtrack consisting of one site’s Top 20 Psychedelic Rock Songs. Here are those pesky “Nerdy Details” about the run!
The Nerdy Details
TotalDist: 6.21 Time1:07:58 Pace: 10:57 min/mile
Splits
Mile: 1 10:35 Mile 2: 10:27 Mile: 3 10:39
Mile: 4 11:01 Mile 5 11:22 Mile: 6 11:37
Mile 7 (0.21) 10:51
Avg HR 143 Max HR 164 Cals Burned: 864. Cals
Now after all of the above, I may need to remind you that I started off this post writing, my running week started off well. Well, last night as I was going down the stairs to feed our cats before bed. I slipped on the top step and skied down the stairs on my butt. Needless to say both my bottom and my left shoulder (I twisted around) were sore this morning.
As a result, I chose not to run. Instead I did some light rhythmic movement and then my favorite self-created yoga routine. Actually, it was probably a needed easy day, as my steps per day average was 16,194 for Su day and Monday. Although, I would rather have done it WITHOUT falling down the stairs. Anyway here is the soundtrack for the run.
The Ultimate Classic rock list contains songs from a lot of my favorite bands> It includes songs from: Cream, Traffic, Hendrix, Jefferson Airplane and The Who. It also contains songs from groups I don’t know like Tintern Abbey, Tomorrow and July. As wells, bands I’ve hard of but never really listened to likeThe Pretty Things and The 13th Floor Elevator.
All and allI thought it was a good list and even though I was struggling over the second half of the run, hearing some of my favorite songs kept me going! So Check out the complete list!!
Originally Posted Aug 2019 – Revised and Updated Feb 2026
The Run
Yesterday’s was one of those days that was about as close to perfect as you can get. First we were going to be babysitting our grandson Logan all day while his parents and older sister went to Six Flags. The good thing was we didn’t need to be there until 9:30. That meant that I could run around 8:00 and and be done and showered by 9:30. So I got up at 7:00 did some warm up exercising and was out the door by 8:00.
I ran a 3.1 (5K) mile course that is pretty flat. It’s the fourth time I’ve run since I was sick with an upper respiratory infection and a touch of pneumonia. Overall, it was the best of the four runs. Here are the results….
The Nerdy Details
Total Distance: 3.19 Time :33:38 Pace: 10:33
Avg HR 144 Peak HR 163 Cals 423
Splits 1 – 10:18 2- 10:40 3- 10:51 0.19 9:38
The Soundtrack – Nobody Told Me – John Mayall
he first John Mayall album I bought was 1969’s The Turning Point. I really loved that album an over the next 50 years I have continued to follow his legendary career and he has consistently provided me with great albums! Nobody Told Me is another.
Throughout his career Mayall has always had a terrific lead guitarist in his band, starting with Eric Clapton! Other guitarists who have worked with Mayall include: Mick Taylor, Peter Green, Harvey Mandel, Walter Trout,Coco Montoya and Rocky Athos.
Guest guitarists on Nobody Told Me include Todd Rundgren, Joe Bonamassa, Larry McCray, Alex Lifeson (Rush), Steven Van Zandt and Carolyn Wonderland.
Bottom line
The bottom line is that at 85 years young John Mayall sounds as good as he ever has. While I like all the tracks on the album I would have to say that these four are my favorite tracks: “ What have I done Wrong” and “Delta Hurricane” with Joe Bonamassa. “Evil and Her to Stay” with Alex Lifeson and “Distant Lonesome Train” with Carolyn Wonderland.
So if you’re a fan of John Mayall you have probably already checked this album out. So I’d be interested in your opinion. And if you’ve never heard of Mayall check it out and I bet you’ll be checking out several more albums included in his extensive discography!
Here’s the Official Video for the tile track of Nobody Told Me featuring the band’s new lead guitarist Carolyn Wooderla d!
Ok so there were three things that made Tuesday a great day. A good run, babaysitting my 20 month old grandson Logan and finally I finished the 34th book I’ve read this year, Rogue Island by Bruce DeSilva. When it was released in 2010 it won the Edgar for Best First Novel. I will be writing about it shortly!
This post was originally posted in 2017 and has been updated in Nov 2025 with new stuff added!
The Run – 3.25 Mile Creek Loop
Today’s run was my fifth run in the month of February. That’s a good start on the year and on a pace to run on more days than a typical February. The soundtrack for the run was Tennessee Moon from Ray Cardwell.
I ran the same course today that I have run for the last two runs. It is a 3.25 mile loop that is mainly flat with a couple of small increases in elevation. Initially, I thought about running 4 miles today, but after running the first mile in the fastest time this year, I decided to shorten it to 3.25 miles. I shorten the run for two reasons. The first reason was so I wouldn’t be tired for the rest of the day! And the second because I needed to leave time to shower and eat lunch between the end of the run and babysitting granddaughter Zoe!
The run was my best runs of the year. My time was a little more than a minute faster than my time last week over the same course. I maintained a pace averaging a little under 11 minutes per mile over the first 2 plus miles. Overall, my pace for the entire run was 11:05 min/mile. The splits were 10:49 (1) 10:59 (2) 11:25 (3) and 11:17 (.25). I really slowed down over the third mile. One reason was to see if I could lower my heartbeat a little. The other was because I was going up one of those little rises in elevation! Overall it was a good run and left me feeling like I wanted to go out and do it again tomorrow! Ah, but my knees know better!
The Soundtrack – Tennessee Moon – Ray Cardwell
The soundtrack for the run was Tennessee Moon the 2017 release from singer, songwriter and bassist Ray Cardwell. When I first listened to this album the other night, I thought that it had a John Cowan, New Grass Revival vibe to it.
When I went to read about the album I discovered two reasons. The first was that New Grass Revival alum Pat Flynn produced the album and John Cowan provided tenor and harmony vocals on the album! Here’s a little about Ray from the Pinecastle Records website:
Ray honed his musical chops playing in The Cardwell family bluegrass band in the late 1970’s. In the ‘80s he spent time playing rock and reggae before moving to Nashville in the ‘90s to be a member of the bluegrass band, the New Tradition.
He returned to his home state of Missouri a few years later to raise a family while teaching vocal and instrumental ensembles. Along the way he has had experience with an eclectic mix of musical genres from bluegrass and Americana to musical theater and Motown. Now living in Nashville, TN Cardwell has returned to his musical roots while blending in his varied influences to create a style all his own.
Ray Cardwell wrote or co-wrote nine of the twelve tracks on the album. Ray says this about his music….
“I feel my music is based upon the traditional style of bluegrass and old timey music my parents raised me on, and the collection of musical experiences I’ve had in my journey through life. My songwriting is a direct reflection of new ideas balanced with the traditions of the past.
My Thoughts….
Favorite tracks include the title track “Tennessee Moon”, the opening track “His Will”, “Stop, Look and Listen” and “Sailin’ for Glory”. I must not have been struggling too badly throughout the run because I remember hearing most of the songs!
Now for me maybe the most important part of any bluegrass album is the picking and there are some good pickers on Tennessee Moon. First and foremost there;s my favorite dobro player Rob Ickes. Others include Andy Leftwich on fiddle and mandolin, Jesse McReynolds on mandolin and Scott Vestall on banjo. The producer Pat Flynn also provided some fine guitar and harmony vocals. Here’s the complete line-up…..
The Pickers and Singers
Ray Cardwell – bass, lead and harmony vocals Pat Flynn – guitar, harmony vocals Danny Roberts – mandolin Jesse McReynolds – mandolin (“Tennessee Moon”) Scott Vestal – banjo Rob Ickes – resonator guitar Andy Leftwich – fiddle, mandolin Vocals: John Cowan, Claire Lynch, Ronnie Bowman, Scott Russell, Eric Morris, Brad Reside
Links for the Further Exploration of the Music of Ray Cardwell
Here is a short playlist of favorite songs from Tennessee Moon.I will admit that I don’t usually like gospel but the two gospel tracks here work for me! I
Post Update
Over the last four to five years, I’ve written fewer posts than I would’ve liked — a trend I’m working to reverse! I’m also checking in on the artists and bands to see what they’ve been up to since I first wrote about them.
Since I wrote this post back in 2017, Ray Cardwell has continued to release strong, soulful bluegrass albums. His music has blended the traditional tones of the genre with a warm, rootsy vocal spirit that still carries that touch of gospel he’s always had.
Albums Since 2017:
Year
Album
2019
Stand On My Own
2020
Just a Little Rain
2025
Singing Tree
I was listening to Singing Tree tonight while editing this post — and it reminded me why Ray Cardwell stood out to me the first time I heard him. The songwriting is strong, the arrangements are warm and lively, and that soul-through-bluegrass voice remains the anchor.
This one may work its way into a Tangy Tuesday post… stay tuned.
