Southern Fried (83 Minutes, Vigorous Wog-a-Thon)

Pace Breakdown
Slow Walk 8:52
Mod Walk 15:54
Brisk Walk 18:21
Slow Jog 25:08
Mod Jog 6:36
Brisk Jog 6:28
Run
81:19

Distance: 3.8 to 5.7 miles
Speed: 2.8 to 4.2 MPH
Ave BPM: 128
Jog Beats: 53%
Pace Variability: High

Roots Rock, R&B, Jazz—nearly every form of indigenous American popular music can be traced back to the South. I have my own personal preferences here—Allman Brothers but no Lynyrd Skynrd, and technically Creedence is from Central California. New Orleans gets represented, as do Georgia and Texas, but you won’t find any Grand Ole Opry, Tin Pan Alley, or even Elvis. Still, this Wog-a-Thon checks in at nearly an hour and a half. Unh!

Part A: 40 minutes, Vigorous (BPM 124, Jog Beats 39%)

Title	Artist	BPM	Time	PC	Comment	Genre	Album/Source
Right Place, Wrong Time	Dr. John	105	2:54	5	The Night Tripper’s best pop number	R&B	In the Right Place
Proud Mary	Creedence Clearwater Revival	121	3:09	5	Woggin’ on the river	Americana	Bayou Country
Cotton Fields	Creedence Clearwater Revival	148	2:57	5	Trad song, nice jog burst	Americana	Willy and the Poor Boys
The End Is Not In Sight	Amazing Rhythm Aces	133	3:54	5	Goes down like honey	70s Pop	Miscellaneous NADL
Jessica	The Allman Brothers Band	105	7:27	4	Tasty foot-tapping instrumental. Long outro, SKBL	Southern Rock	Brothers and Sisters
Texas Twister	Little Feat	130	4:46	5	Whirling dervish rock at a slow jog pace	Southern Rock	Representing The Mambo
Effigy	Creedence Clearwater Revival	154	6:28	4	Somber take on a shameful practice. Slowly speeds up, Short intro	Americana	Willy and the Poor Boys
It’s Money that Matters	Randy Newman	125	4:08	5	Catchy and thought-provoking	Singer-Songwriter	Land of Dreams
Hey Pocky Way	The Neville Brothers	94	4:16	5	A classic from N’awlins boogie masters. SKBL	R&B	Fiyo on the Bayou

Part B: 41 minutes, Vigorous (BPM 122, Jog Beats 45%) – Überwog

Title	Artist	BPM	Time	PC	Comment	Genre	Album/Source
Keep Your Hands to Yourself	The Georgia Satellites	115	3:25	5	Have they considered couples therapy?	Rock and Roll	Only Rock’n Roll 1985-1989
Time Loves A Hero	Little Feat	135	3:48	5	Shades of Todd Rundgren or Jimmy Buffet	70s Pop	Time Loves A Hero
Monty Got a Raw Deal	R.E.M.	119	3:20	5	Another brooding fable from the South’s premier alt-rockers	Alternative Rock	Automatic for the People
Let’s Stay Together	Al Green	102	3:21	5	Seductively smooth. SKBL	Soul	Let’s Stay Together
Disturbance at the Heron House	R.E.M.	132	3:34	5	Something to chew on while you jog	Alternative Rock	Document
No Rain	Blind Melon	149	3:39	5	One-hit wonder cranks it up	90s Rock	Blind Melon
Polk Salad Annie	Tony Joe White	132	3:45	5	Unh!	Funk	Black and White
Midnight Train To Georgia	Gladys Knight and the Pips	90	4:36	5	Great backup vocals highlight this soul classic. SKBL	Soul	Imagination
Welcome To Struggleville	Vigilantes Of Love	121	4:19	4	Intriguing lyrics	Christian Rock	Welcome To Struggleville
One Big Holiday	My Morning Jacket	134	5:21	5	R.E.M. meets Neil Young	Alternative Rock	It Still Moves
I’m Walking	Fats Domino	112	2:12	5	Second-line boogie walk takes us out	R&B	My Blue Heaven: The Best of Fats Domino

Big Hair

Pace Breakdown

Slow Walk 7:57
Mod Walk 7:42
Brisk Walk 13:34
Slow Jog 7:17
Mod Jog

Brisk Jog 8:58
Run
Total 45:28

Distance: 2.1 to 3.2 miles
Speed: 2.8 to 4.2 MPH
Ave BPM: 123
Jog Beats: 42%
Pace Variability: High


We’re talkin’ teased up, boufed up, glammed up, and mulleted: that’s how the Rock Gods and Goddesses of the Arena Era wore their hair. Back then, there was no talk of “Arena Rock” or “Alternative Rock,” and “New Wave” was just something in a magazine. It was just over-the-top rock, with blistering lead guitar solos, power chords, and huge, growling vocals. Shallow? Maybe. Dated? You could say that. But you could also say these groups dished out fun with a wallop, and what better company for a vigorous wog?

Title	Artist	BPM	Time	PC	Comment	Genre	Album/Source
Unskinny Bop	Poison	93	3:48	5	Catchy opener. SKBL	Poison’s Greatest Hits 1986 - 1996	Hard Rock
Dirty Deeds Done Dirt Cheap	AC/DC	138	4:11	5	Oh, what evil fun!	Dirty Deeds Done Dirt Cheap	Hard Rock
Turbo Lover	Judas Priest	152	5:29	5	Straight ahead, in your face jogging	Turbo	Hard Rock
Unchain The Night	Dokken	126	5:19	5	Fabulous axe solo	Under Lock and Key	Metal
I Want You To Want Me (live)	Cheap Trick	103	3:38	5	Whoa! Rock out, Rick Nielsen! SKBL	Live at Budokan	Arena Rock
Urgent	Foreigner	116	3:59	5	Backbeat funk makes this hit move	4	Arena Rock
Eye of the Tiger	Survivor	109	4:04	5	Rocky III theme song	Eye of the Tiger (Remastered)	Arena Rock
Rock You Like a Hurricane	Scorpions	125	4:16	4	German rockers pick up the pace	Love at First Sting	Hard Rock
Heartbreaker	Pat Benatar	156	3:29	4	Pat goes incendiary on us	Greatest Hits	Arena Rock
Dance the Night Away	Van Halen	130	3:06	5	Oh, those party boys...	Van Halen II	Arena Rock
Love Is a Battlefield	Pat Benatar	94	4:09	5	One more time, Ms. Benatar, with feeling. SKBL	Greatest Hits	New Wave

The Pöet (47 minutes, Vigorous)

Pace Breakdown
Slow Walk 12:04
Mod Walk 7:12
Brisk Walk 2:56
Slow Jog 11:59
Mod Jog 9:53
Brisk Jog
Run 2:46
46:50

Distance: 2.2 to 3.2 miles
Speed: 2.8 to 4.1 MPH
Ave BPM: 121 (slower 117)
Jog Beats: 67% (slower 62%)
Pace Variability: High

Back in the day—like, WAY back in the day—all poems were sung. Poetry has since evolved into a number of different word beasts, but many of the best songs still reflect their poetic roots. Here’s a dozen songs with evocative lyrics to match their musical arrangements. You won’t find any rockers here, but that doesn’t mean there aren’t any good jogging numbers in this list. So why not transport yourself while burning off a bit of flab?

Title	Artist	BPM	Time	PC	Comment	Genre	Album/Source
Steve’s Song	The Blues Project	109	4:58	3	Project at its flutey progiest	Psychedelic Rock	Projections
Secret Journey	The Police	131	3:34	4	Spiritual and spooky. Very long intro	80s Rock	Ghost in the Machine
Staring at the Sun	U2	141	4:37	5	Bono goes blind	90s Rock	Pop
Jersey Thursday	Donovan	103	2:14	4	Short but quite lovely	Singer-Songwriter	Fairytale
Sixty Years On	Elton John	132	4:35	3	Gorgeous strings. Long intro	Singer-Songwriter	Elton John
Because	The Beatles	161	2:46	5	Psychedeliclassical. Two-Timer	British Pop	Abbey Road
Suzanne	Leonard Cohen	135	3:50	4	Perhaps most poetic song like, ever	Singer-Songwriter	The Best of Leonard Cohen
Late for the Sky	Jackson Browne	83	5:38	5	Rarely has angst been this expressive	Singer-Songwriter	Late for the Sky
Carpet Crawlers	Genesis	145	5:16	4	Quirky rockers at most intriguing	Prog Rock	The Lamb Lies Down on Broadway
Parasite	Fields	121	2:56	5	Quite poetic, considering the subject matter. 3/4 time, short outro	Alternative Rock	Everything Last Winter
Summer’s Cauldron	XTC	99	3:20	5	Dreamy, organic and magical. Long intro, segues into Grass	Alternative Rock	Skylarking
Grass	XTC	99	3:06	5	Wink, wink. Long outro	Alternative Rock	Skylarking