Monster Month Playlist

As we head into the final training push of fall marathon season, songs with a little edge are necessary to get through those “must suck it up” moments.  This playlist has a little edge, a little cheese, and a touch of indie for good measure.  There is something old, something new, something borrowed, and something for you…I hope!  The last four songs don’t really fit with the rest of the playlist, but they are good stretching songs, and I included them because they are my favorites from the previously mentioned 25 songs you can download from Urban Outfitters for free—yup zero dinero. 

I hope you enjoy! Oh, and just as an aside, for those of you not training for an Oct/Nov ‘thon, but feeling the spirit, shoot for a May marathon, there will be almost twice as many May marathons in 2010 as Oct. 2009 marathons, so plenty of variety!

Monster Month Playlist!

Thank You by Jay-Z

Kill Joy by N.E.R.D.

Life of a Star by Mims

On to the Next One by Jay Z

Off That (feat. Drake) by Jay Z

B.O.B by Outkast

Work by Ciara

No Sex for Ben  by the Rapture

Big things poppin   by TI

Church T by Pain

Hot Chicks-The DNC

Do it Well by J Lo

Universal Mind Control by Common

Low by flo rider

Hotel Room Service by Pitbull

Hot Mess by Cobrastarship

Heads Will Roll by Yeah Yeah Yeahs

Standing at the Station by Ty Segall

Surprise Hotel by Fools Gold

Dancehall by Sean Bones

Caterpillar Playground  by Nurses

Fit Recessionista: Om, Run, Learn, and Listen

Just a note, many of the specials I mentioned in this post are ongoing, so if you didn’t get a change to zumba or bollywood bhangra, there is still time!

Here is a round up of the September specials to keep you fit, healthy and with a happy bank account balance:

Let’s start with the stuff not quite so NYC exclusive—more at the end too:

Lululemon Classes! If you live near a Lululemon, be sure to check out their schedule of free yoga and pilates classes!

I haven’t checked all the NYC store schedules, but the Union Square shop is offering a Yoga for Runners Class on Tuesday, September 22nd from 8-9PM!  I really hope to attend!

On Sunday, Sept. 27th there will be a Bootcamp for Beginners Workout from 10-11AM

Thoseare just two of several weekly free classes so check out your local schedule for sure!

Try a free intenSati class!

The class sounds great at it is free on Tuesday, September 29th from 6-7PM.   Meet at the Washington Square Park Arch.

IntenSati class description: a high-energy exercise routine that fuses aerobics, martial arts, dance, yoga and strength conditioning, letting you do many routines at once. Combining spoken affirmations with simple choreography, intenSati is said to provide a heart-pumping workout that is physically challenging and spiritually mindful.

Free Spinning Class:

I truly wish there were more spinning studios, so you wouldn’t have to have a gym membership to take advantage of such an awesome workout.  Soul Cycle is offering free classes to celebrate it’s new UES location. You can enjoy one free class by calling (212) 639-1300.  Time slots for freebie classes are: Sept. 25 at 1PM & 6PM,  Sept. 26 at 5PM, and, Sept. 27 at 5PM.  Thanks to Vital Juice Daily for the info!

Free Running Seminar:

• In the Home Stretch — Optimizing Your Last Month Before the Marathon (from NYRR) Tuesday, October 6th from 6:30-8:00Pm at 535 East 70th Street, 2nd Floor

NYRR Learning Series event to give marathon runners some final tips about a tapering plan, nutrition, and dealing with aches and pains.  The program intends to help participants prepare for the last month of marathon training.  The program targets both first-time and experienced marathoners.

Free Running Groups:

• NIKETOWN
  6 E 57th St, New York, NY 10022
  Tuesdays 6:30pm, Thursdays 6:30pm, Saturdays 9:00am.  Runs are your choice of 3, 5, 7 miles, post-run refreshments served.
• ING DIRECT Weekly Group Runs (Monday evenings at 7:00 p.m., starting July 6): These are organized runs over planned routes, with leaders for various pace groups. Post-run refreshments provided.

ING DIRECT Café, 58th Street and Third Avenue

DISCOUNTS:

If you are a New York Road Runner’s member, you receive discounts at several sports stores including: 10% off at Paragon Sports, Urban Athletics and Super Runner’s Shop. Plus discounts on: acupuncture, chiropractic, coaches, massage, nutritionists, PT, podiatry, and sports medicine.

Serious RUNSPIRTION to make you run RUNSTOPPABLE!

• GO THE EXTRA MILE: LIFE ON THE RUN

On September 30th, Dean Karnanzes will be speaking about becoming a super athlete or at least get off the coach, active and healthy.  Dean  is the author of one of my favorite running books, Ultramarathon Man, and has run 50 marathons in 50 states in 50 days.  To reserve free tickets to this Northface Speakers Series event, which will take place at 7PM at the Peter Norton Symphony Space, click here. I wish so badly I could go, but alas, I will be working.  I really think it will be an inspiring event!

For my beautiful Brooklynites,

Body by Brooklyn Spa and Lounge (275 Park Ave (at Washington Ave), Clinton Hill, Brooklyn )  is having a great Fashion Week special from 9/24-9/25

All day Thursday and Friday receive free a mini manicure and an eyebrow shaping; score two-for-one entrance to the spa’s expansive wet lounge, plus two gratis glasses of champagne ($44 retail); and take 10% off all services. Then snack on all-natural and vegan (free!) catering while checking out the discounted threads from local designers.

MUSIC!

You know it’s my fav.  Head to Urban Outfitters to listen to and download 25 free tracks.  Some are more workout worthy than others, so preview to taste .

Not free, but fun!

Lindsay Price’s Playlist:

They’re all good, but I starred my favorites!

• Body Movin’ Beastie Boys*
• The Rockafeller Skank-Fatboy Slim*
• She Wants to Move-NERD
• Best of You-Foo Fighters
• Are You Gonna to Be My Girl-Jet*
• Like I Love You-JT
• Senorita-JT*
• Seven Nation Army-The White Stripes*
• Since You’ve Been Gone-Kelly Clarkson

Work out Wrap Up and Change it Up Playlist

I am glad you are all are as excited as me about the Physique 57 Workout DVD Giveaway!  I am once again jealous of my own contest!  Don’t forget to enter by Friday

Weekly Workout Wrap Up

The AM workout things has been essential this last week, and I realized today that the switch has finally become the norm.  It took about a week, but now I am ready to lace up my sneakers and hit the road in the morning.  That’s not to say my body doesn’t take a while to warm up, but at least I no longer want to putz around on the computer or check my texts messages: I get up, get out of bed, and get to business. 

Monday: 2 mile walk to work?

Tuesday: 4 mile run, Crossfit LIC

Wednesday:  30 minutes elliptical, 10 minute rower, 2 sets or 24 lunges with bar, 100 sit-ups of various forms on stability ball

Thursday: 4 mile run, Crossfit LIC

Friday: 30-day shred, level 2

Saturday: 30 day shred-level 2, 20 minute run in the rain

Sunday: 7 mile run.  This was one of the worst runs in my recent memory. It was not particularly hard, but painfully slow.  My body just refused to move at a normal pace. I ran for almost 90 minutes and only made it 7 miles.  Since I had to be at work at 10am, there was a time constraint, so I had planned on running faster. At least on  there was a moment of inspiration,  was that when I was running back through the neighborhood, I saw a TON of people taking advantage of the Yoga Room’s free yoga class on the piers.  Even in the rain, they were out there ohming it!

I have lots to say about running, sometimes you don’t have great days, others are amazing, most are a challenging yet fulfilling…at least when you get to stop. In any case, I plan to do 15 miles or bust on Wednesday, since I don’t have to be at work until 11AM.  Wish me luck!

I will save the rest of my running thoughts for another post.  For now, I want to share one of the best ways to get me motivated and excited to run, a new playlist!

This was inspired by some of the Crossfit music.

It is quite the eclectic mix of alternative/rock and hip hop, but it kind of works.  It builds pretty quickly and then lets you settle into a more steady pace.  Enjoy! 

1. Take Me Out-Franz Ferdinand
2. Banquet–Bloc Party
3. Hold On-Kt Tunstall
4. DOA–Jay z
5. Lose Yourself–Eminem
6. Without Me–Eminem
7. Girls-Beastie Boys
8. Paralyzer Finger—11
9. Going Away to College—Blink 182
10. The Seed-The Roots
11. All the Small Things-Blink 182
12. Work it Out-Jurassic 5 and DMB
13. I Will Survive-Cake
14. I turn my camera on-spoon
15. Seven Nation Army-White Stripes
16. 40T—Franz Ferdinand

Musicspiration

 

I feel like it has been so long since I posted a playlist of my own!

I have to say, I don’t have a real playlist to share, but I have come across some great sources of workout musicspiration!

First off, you all know how much I love digging through the iTunes store for hidden treasure good songs and mixes.

First I found Christian Sirano’s (project runway) celebrity playlist.  Not surprisingly, it rocks.  Besides, there’s been a hot tranny mess shaped hole in my heart since that season ended.  My top pick: Unstoppable by Kat DeLuna

Next, I discovered the Essential Jay Z.  I mean, is there really such a thing as non-essential Jay-Z?  I think I once heard him described as cool as ice in a glass that melts slowly, corny but fitting. Anywho, I am kind of in love with the list, but if I had to pick the most workout worthy, I would go with:

• Dirt Off Your Shoulder
• Izzo
• I Just Wanna Love You
• Crazy in Love 
• Big Pimpin
• Show me What You Got
• Can I Get a
• Fiesta

BEATS FROM BLOGS

Beyond iTunes, I saw this fabulous playlist on More Than Mary!

Gliving.tv has been one of my favorite websites for years, and as I was catching up the other day, I came across not 1, but 3 great playlists on Week 5 of Jana’s Thrive Diet Body Design Fitness Challenge post.  Jana has a long list of suggested tunes for cardio, weight circuit and calm workouts.  Each mix is available on iTunes.

Top picks—there are so many, it’s hard to pick.  And I have to say, I don’t know all of the indie bands!:

• Gotta Get Thru This-Daniel Bedingfield-Blast from the Past! (cardio)
• Getting Down-The Kills (strength)
• What New York Used to Be—The Kills (strength)
• Leave Me Alone—Natalie Imbruglia (calm)
• They-Jem (calm)

And Tanya from Iateapie and Inthegym is always a source of great music.  I really love her Knock Out Workout Playlist I hadn’t heard of any of the songs, but I love me some hard core hip hop, definitely a nice change of pace–perfect for strength or agression releasing workouts!  Here’s the list (my top picks in bold, but you call listen to the songs all the way through on Tanya’s blog.

Tracklist

• Jackie Chain ft. Kid Cudi. Rollin’.
• Kardinal Offishall ft. Lindo P. Burnt.
• David Banner. K.O.
• The Knux. Bang! Bang!
• Hollywood Holt. Hollywood.
• Obie Trice. Wanna Know.
• David Banner, UGK & Kandi. Suicide Doors.
• Jay-Z. D.O.A. (Death of Auto-Tune).
• Maino. Brooklyn Salute, Pt. 1.
• Special Ed. I Got It Made.
• Kardinal Offishall. Lighter!

TRAVEL BEATS

And, of course, no one expands my musical horizons more than Miss Gena who made me two great mixes before I left for my trip. While they aren’t really workout mixes, I have become pretty obsessed with a few of the songs and they are currently workout  playlist staples:

• Summertime Clothes-Animal Collective
• Australia—the Shins
• The Day We Caught the Train—Ocean Colour Scene
• Sleepyhead—Passion Pit

Finally, while on the plane I listened to several of the cd options.  I think I listened to ROOTS by Flo Rider at least three times in entirety. The whole album is workout worthy, but Jump really gets me going.

Universally Loved Playlist

The props for this post all belong to the fabulous Gena.  In case you didn’t know, Gena is a huge music resource and is really on top of the indie bands and new music.

A while back she made me an amazing playlist, and it has been approved by pretty much everyone I have shared it with and been utilized in a variety of ways.

It is one of my favorite workout mixes.

Mix roommate Trevor is often blasting it when I walk in the door.

I played the mix during an incredibly long game of *sshole, and boy did it go over well as drinking game music.  Sorry Gena

I have shared many of the songs with you on their own, but now I will share the list its complete and valiant glory.

Thank you Gena!

Over and Over-Hot Chip

Kim and Jessie–M83

Temptation–New Order

Ohh La la–Goldfrapp

Stuck On Repeat–Little Boots

Get Over It–OkGo

Ready for the Floor–Hot Chip (my fav)

Bamboo Banga–M.I.A.

LES Artistes –Santogold

Finding Out True Love is Blind–Louis XIV

All These Things that I Have Done–The Killers

Graveyard Girl–M83

Paper Planes–M.I.A

Time to Pretend–MGMT

God Killed the Queen—Louis XIV

Playlist for the Meatheads

This playlist was inspired by the weight room.  You know, the weight rooms that you walk into and feel like you might choke on the testosterone.  While I am not really interested in other people at the gym–because I usually look like about as appealing as a sweat sock and I am pretty focused when I work out, there are certain weight rooms that can be intimidating and make me self-concious.  I have to get my mind right to be able to focus on mt workout while the guys next to me are lifting up there shirts and checking out their abs and practically kissing their flexed biceps.    JK boys, I respect anyone who cares about their body enough to work on it, but I don’t need directions to the beach, nor am I hoping to check out the gun show.

So this mix is a ton of songs I play in the weight room or when doing strength in general, actually this  playlist is about 4 hours, enough for like three weeks of strength workouts.  They help me get my bad ass on, and actually, I just love cheesy hip hop like no other.

For some reason, itunes refused to publish my list as a mix, maybe that is because 95% are explicit. If you are not into explicatives, this is not the mix for you.  But I figure, I recommend Girl Talk, and it doesn’t get much more awesomely inappropriate than that!

Enjoy, I guarantee these will make you feel right at home with sexy Mr. Six Pack next to you.

1. Gin and Juice-Snoop
2. Still Not a Player-Big Pun
3. Right Thurr-Chingy
4. Tipsy-JKwon
5. Hot in Herre-Nelly
6. Fiesta-r kelly
7. Stunt 101-Gunit
8. I love college-asher roth
9. Come to me-Diddy
10. I do-chingy
11. Stand Up-Luda
12. Tell Me-Diddy
13. Magic Stick-Lil Kim
14. Lighters Up-Lil Kim
15. Player’s Anthem-big pun
16. This is Why I’m Hot-Mims
17. Get it Shawty–Lloyd
18. Shim Shimmy Ya-ODB
19. Thong Song-Sisqo
20. Poppin Them Things-G-Unit
21. Touch it-Busta Rhymes
22. Just a Lil Bit-50 Cent
23. In da Club-50 Cent
24. This is How We Do-Big Thymers
25. Where the Party At-Jagged Edge
26. Freek a Leek-Petey Pablo
27. Breathe-Fabulous
28. How We Do-The Game
29. It’s Going Down-Ruff Riders
30. Still Not a Player-Big Punisher
31. Shake Ya Ass-Mystikal
32. Crush on You-Big Pun/Lil Kim
33. Party Like a Rockstar-Pet Shop Boys
34. Back that Azz Up-juvenille, lil wayne
35. All about the benjamins-Puffy
36. I think they like me-dem franchise boys
37. Bring Em Out-TI
38. Walk It Out-Unk
39. Get Low-Lil Jon
40. Damn-YoungBloodz
41. Salt Shaker-Ying Yang Twins
42. I wish-skee-lo
43. Drop It Like It’s Hot-Snoop
44. Phenomenon-LL Cool J
45. I’m Sorry Miss Jackson-Outkast
46. Hip Hop Is Dead-Nas
47. The Next Movement-The Roots

Don’t Stop the Music

Sorry I have been a little light on the posts lately!  Crazy week with commencement and lots of other Univ. activities.  I am both scared and excited to try and catch up with my google reader, it must be insane by now.

As referenced by the post title, great playlists seem to be everywhere these days. I have been working on 3, and I have to say, they are probably some of my favorites yet.  As soon as itunes, publishes my mixes, they will be up. 

However, Gwen beat me to the punch! The lastest issue of GOOP had six great playlists by various djs and music folk.  They are pretty awesome.  I was happy to see Hyponotize on there, since I had meant to include it myself and forgot.  Check them out below!

In other news, tonight I am excited to try out the Nalini Method with Dori! I am also on day 1 of a 3 day raw endeavor, so I will check in with ya’ll about that on day 3.  

 Playlists from GOOP:

DJ AM’s Picks:
(DJ AM is one of the most well-known DJs in America; he makes wicked remixes and is a super nice guy.)

“Wanna Be Startin’ Somethin’” – Michael Jackson “Into the Groove” – Madonna “Lovefool” – The Cardigans “Hypnotize” – The Notorious B.I.G. “Be Faithful” – Crooklyn Clan “Crazy in Love” – Beyoncé “One More Time” – Daft Punk “I Wanna Be Your Lover” – Prince “Jump Around” – House of Pain “Sweet Child O’ Mine” – Guns N’ Roses

Courtesy of Warner Brothers Records Courtesy of Sony Music

Guy’s Picks:
(Guy Oseary is the Maverick man and played the DJ in Charlie’s Angels.)

’80s Play List “Under Pressure” – David Bowie & Queen “Tainted Love” – Soft Cell “Let’s Go to Bed” – The Cure “Just Can’t Get Enough” – Depeche Mode “How Soon Is Now?” – The Smiths “Our Lips Are Sealed” – Fun Boy Three “Ghost Town” – The Specials “Blue Monday” – New Order “Burning Up” – Madonna “Bankrobber” – The Clash

Courtesy of Warner Brothers Records

Gabe’s Picks:
(Gabe Tesoriero is VP of Publicity at Def Jam Recordings. His iPod always makes it happen – he is the life of the party.)

 

“House of Jealous Lovers” – The Rapture “Paper Planes” – M.I.A. “One More Time” – Daft Punk “We Are Your Friends” – Justice “What We Do” – Beanie Sigel, Freeway & Jay-Z “Hey Ya” – OutKast “L.A. Woman” – The Doors “Feel Good Hit of the Summer” – Queens of the Stone Age “Heartbeats” – The Knife “Juicy” – The Notorious B.I.G.

Courtesy of Warner Brothers Records Courtesy of Jive Records

Samantha’s Picks:
(Samantha Ronson is America’s best-loved and most well-known female DJ.)

“Another Star” – Stevie Wonder “Stomp!” – The Brothers Johnson “Into the Groove” – Madonna “Can You Feel It” – The Jacksons “Big Pimpin’” – Jay-Z “Groove Me” – King Floyd “Toxic” – Mark Ronson feat. ODB “Electric Feel (Justice Remix)” – MGMT “Music Sounds Better with You” – Stardust “The Bomb! (These Sounds Fall Into My Mind)” – The Bucketheads

Courtesy of Sony Music

Phil’s Picks:
(Phil Harvey is the devastatingly handsome fifth member of Coldplay.)

“1 Thing” – Amerie “Groove Is in the Heart” – Deee-Lite “Cigarettes and Alcohol” – Oasis “Out of Space” – The Prodigy “1979” – Smashing Pumpkins “Superstylin’” – Groove Armada “Step On” – Happy Mondays “Doo Wop (That Thing)” – Lauryn Hill “Into Your Arms” – The Lemonheads “Sir Duke” – Stevie Wonder

Courtesy of Warner Brothers Records

William’s Picks:
(William Orbit is a Grammy Award-winning producer who did albums like Blur’s 13 and Madonna’s Ray of Light. He is a musical prodigy and lives in London.)

These are my top ten party favourites! I was visualising a party with a wide range of age and taste. They’re listed in order of play, not of preference. 

“Car Wash (Shark Tale Mix)” – Christina Aguilera and Missy Elliott “Music” – Madonna “Don’t Stop the Music” – Rihanna “Rock This Party (Everybody Dance Now)” – Bob Sinclair “Wearing My Rolex” – Wiley “Jump Around” – House of Pain “Groove Is in the Heart” – Deee-Lite “I See You Baby” – Groove Armada “Filthy Gorgeous” – Scissor Sisters “Crank That (Soulja Boy)” – Soulja Boy Tell ‘Em

Courtesy of  Island Def Jam Music Group Courtesy of Warner Brothers Records

Gwyneth’s Picks:
(Gwyneth Paltrow is not a music expert but is an avid listener and knows how to get down.)

“You Only Live Once” – The Strokes “Time to Pretend” – MGMT “Let’s Go Crazy” – Prince & The Revolution “Paper Planes (DFA Remix)” – M.I.A. “Someone Great” – LCD Soundsystem “Strawberry Swing” – Coldplay “Mr. Brightside (Jacques Lu Cont’s Thin White Duke Mix)” – The Killers “Keep The Car Running” – Arcade Fire “Single Ladies” – Beyonce “Wrong Prayer” – Jaydiohead (Jay-Z & Radiohead) http://jaydiohead.com

Courtesy of EMI Music Courtesy of Merge Records

Playlist:Bring Out the Inner Sexy…

…by rockin out to the inner awesome

Liz is back with her highly anticipated playlist, if you need a sexy-confidence boost refresher, check out her original post!

As promised, here is your first “I am awesome, and everybody wants me” playlist.  My computer died recently so it’s prevented too much recent music from making it’s way onto the list, but below are a bunch of tried and true songs that always make me feel good and want to rock out.  If you have any additional suggestions, please send them along!  Enjoy!

You can access the whole mix at itunes.

While this is a beginner mix, we guarantee it will have your milkshake bringing 85-90% of the boys to the yard.

Crazy Bitch – Buckcherry

When I Grow Up – The Pussycat Dolls

Maneater – Nelly Furtado

The Way I Are – Timaland

Womanizer – Britney Spears

Wind it Up – Gwen Stefani

My Humps – Black Eyed Peas

Feedback – Janet Jackson

Goodies – Ciara

Lady – Lenny Kravitz

Circus – Britney Spears

I Kissed a Girl – Katy Perry

So What – Pink

Kiss – Prince

In the Ayer – Flo Rida

Just Dance – Lady Gaga

Tainted Love – Soft Cell

Shoop – Salt N Peppa

If U Seek Amy – Britney Spears

Piece of Me – Britney Spears

Gold Digger – Kanye West featuring Jamie Foxx

Hey Sexy Lady – Shaggy

I Love Rock ‘N Roll – Joan Jett

Keeps Gettin’ Better – Christina Aguilera

Poker Face – Lady Gaga

Right Round – Flo Rida

Running Questions part 2

Hi, I received a few more good running questions!  For part 1, see here.

 First, Tami from Journey of a Runner  asked: do you have any good track workouts?

I found a couple for you Tami!

First, I recommend the All American Rejects Speed Workout, I do it on the rooftop track at the gym a lot.  My favorite part is when they say:

“Kick butts, lean forward as you drive your heels into your butt, it looks really awesome, strong quads right here.” 

Here are two workouts from my TNT training, we used the reservoir, so the track would be fine!:

Speed:

• 1^st Round: Run easy 1.5 miles-effort around 6.
• 2^ndRound: Run 1.5 miles, 15-20 seconds faster than first round
• 3^rd Round: Run 1.5 miles, 15-20 seconds faster than your second round (30-40 faster than first)
• 4^th Round: Easy 1 mile cool down

Fartlek Speed run:

• Warm-up 5-6 minutes
• Run .5 miles HARD, recover .5 miles
•  Run .75 miles HARD, recover .5 miles
• Run .5 miles HARD, recover .75 miles
• Run .75 miles HARD, recover .5 miles
• Cooldown 8 mins 

Finally a couple from the book, Run Less, Run Faster:

• Warm up 10-15 minutes–easy jogging followed by four 100 meter strides, stay comfortable and watch form, accelerate for 80 meters until you approach 90% of full speed then decelerate for last 20 meters.  Follow this with 100 meters of each: high knees and kick butts. (it looks really awesome)
• 6X 800 meters with 90 seconds recovery between each interval.  Try to keep each of the speed intervals very similar in time.
• cool down 15 minutes

Workout 2:

• warm up as above
• 5 x 1000 meters (2.5 times around standard track) with 400 meters recovery walk/jog between each interval.
• cool down

Margaret , who is training for a half, asked if I had any training tips.

Let’s see, last year I did a post with general “get started with running tips” in my so  you want to be a runner posts 1 and 2.

Some of the advice from those posts definitely applies to training, but for more training focused ideas, here are a few things that have worked for me:

• Concentrate and time, then distance, then speed.  The time on your feet is what is going to prepare you to get across the finish line.  Even if your longest training run is a few miles shorter than the race,  if you have prepared by doing long runs at a comfortable pace, your body will be equipped for the extra distance.  This is because in training 8 miles may take you an hour and a half, but in a race you will be running faster and it  may only take you an hour and a half to run 9.5 miles, the excitement will carry your through the last .5 easily. Next get used to distance, it will become a lot less scary.  I remember when 5 miles was TERRIFYING, but a gradual increase of 1 mile (and occasionally 2 miles) per week, and suddenly 18 was surprisingly simple. Note: you have to build the base, there is no safe way to get around it, take it a mile at a time.  One you have distance down, then you can concentrate on speed.
• A note on speed training, this is something I am working on doing more of, so for now I suggest saving it for one  or two shorter runs a week.  Pick a distance that you feel comfortable pushing beyond your comfort zone, but not so long that if you go too hard you will die half way through (5 miles of less).  Most runners suggest a tempo run and an interval run each week.
• Don’t give up your other favorite forms of exercise.  I know if I only ran, I would resent it and get bored.  I try to fit in spinning, core fusion, the elliptical and anything else I feel like doing to stay motivated and keep running “fresh.”
• Try joining a local running group, enroll in a training course or just finding a friend to run with.  While I am practically engaged to my ipod, nothing makes the miles slide by unnoticed like a good chatter. I have one friend that I would love to have podcasts of, she can just tell story after story, it’s great!
• Mix it up with coached runs.  I like to download them from itunes Nike Sport Music–click music and it is on the left hand sidebar.  I haven’t been disappointed any of  my purchases, yet and they really get me through longer runs or boredom! I mean when kara Goucher is cheering you on, you can’t feel good about bailing early.
• Don’t be afraid to spend a little money.  I am kind of cheap.  When I started, I was convinced running was the ultimate no frills sport, so I didn’t want to buy anything.  However, adding a little tech or at least proper running shorts to your daily jaunt can make a huge difference in your running or at least your cute factor–and come on we often overlook how the cute factor puts spring in our step.  Some of my much debated, but very helpful purchases include: race ready shorts, shot blocks, nike running jacket, hat and gloves, fuel belt, hind ventilated running tank, and hopefully, my brand new garmin. Oh and NEVER EVER skimp on SNEAKERS. I am not yelling, just passionate about it
• Sign up for races to prepare yourself for crowds, how your body will need to be fueled, your racing pace, and drinking on the run!  The first four separate occasions I tried drinking while running, I ended up with water going up and out my nose, in my eyes or just all over me…anywhere but down the hatch!  Definitely practice this skill! When you master it, you will feel like a runner! Plus, you won’t have to stop and walk during the race.
• Pump the tunes and refresh your playlist often.  I just added quite a few to my own ipod today, most of them were from my sister Kristen’s suggestiosn yesterday, how did I live without Kanye’s new work out plan or little of your time by Maroon 5 for so long?  I also added Don’t Trust Me by 3OH!3, Knock You Down by Keri Hilson and We Made You by Eminem.
• Mentally prepare ahead of time. I think positive self-talk is critical to a good long run or race. Days before a particularly daunting run/race, I literally talk to myself about how great it is going to be and go over my coach’s advice to get in the right mental running place.  This might not be necessary for everyone, but it truly helps me stay positive and trample any mind negativity during a run/race. My first running blog, the little runner that could, reflects this.  I still occassionally say to myself, i think i can, i know I can, i knew i could when times get tough.
• Get Psyched! For me this is reading, blogs like Chandra’s and Meghann’s, books on running, magazines on running, and when available, movies on running, such as Spirit of the Marathon.  If there is a local marathon nearby, definitely go watch, cheer, and get amped.

Hope that helps!  Good luck with the half!!!

Shred it Sister!

Hi everyone,

Thanks for bearing with me.  After Monday @ 5 99% of my life will be back, it’s funny how Monday is coming way too fast and way too slow and the same time!  Fortunately, my little sister just sent me a review of everyone’s favorite the 30-day shred! This was actually what she wanted for her bday, god bless her fitness loving heart!  She also has a few more energy bars–as you may remember, I brought her a ton when I visited in london.

So if you have missed the shred bandwagon or you just want to relive your first shred experience, here you go.  Way to be short, sweet and snarky widge!

“30 day shred- I was so excited when I saw when I opened my birthday package and saw this!  My three roommates instantly agreed to start doing it with me but when the time actually came they all backed out (some people cannot handle the tough love of Jillian Micheals).

  I have to admit I was a little scared and pretty sure I’d end up in tears much like the contestants on biggest losers during their workouts as Jillian barked in their faces to keep going.  After the twenty minutes I finished with a smile on my face and that wonderful cold skin sweat that you get after a good workout, Jillian was actually nice and encouraging although she is no Denise Austin (tight tummies! Yes! Super Stomachs! Yes!) 

This is definitely a good workout for those who go to the gym with the best intentions and end up people watching on the elliptical (me) and not getting a good workout.”

haha, my sister and I were doing workout videos from the womb, Dennis, Gilad and Kathy Smith are just a few of my mom’s favs!

And onto her BAR REVIEWS!

Clif-Chocolate chip- So good! It tastes exactly like a chocolate chip cookie! I may even try this one warmed up in the microwave (I have not tried this and offer no guarantee that this is a good idea) This is definitely a clif bar worth trying and tied with carrot cake for my favorite clif bar ever!
 
Clif -chocolate brownie- This one had a weird protein/ low carb bar taste.  I was  not a fan and since ever other clif bar I’ve tried I’ve loved this was definitely not worth getting again
 
Clif Kids Z bar-Chocolate Chip brownie- These are so amazing! I’m confused about why I love these so much and yet don’t enjoy the clif chocolate brownie bars.  They are also way smaller at 120 calories so they are good snacks if you arent a meal replacement bar or the “save this half for later” type.
 
Fiber One Chocolate and Peanut butter bars- I love these both so much!  I hear a lot of bloggers talking about these bars incredibly scary and long lists of ingredients but they are delicious and I’m too deep into my relationship with them to give them up now.
 
Kashi Peanut butter & chocolate bar- I ate this late one night when I knew if I didnt eat something substantial I would end up snacking all night.  This was a perfect bar to do the trick.  It banished the sweet tooth all while filling me up like real food.

GIVEAWAYS +WORKOUTS to TRY+MUSIC!

Just a couple of notes and giveaways!

Dori  and Missy just tried Sadie Nardini’s Core Strength Vinyasa class and loved it!  I reviewed it awhile back and also thought it was stellar, even if you find yoga to be a snooze fest—I admit I have actually fallen asleep in savasana–check it out, it’s awesome. If you are not in NYC, Sadie has a dvd too!

Also check out Time Out’s round up of the Most Intense Workouts  in the city.  Maybe we bloggers just think Physique and Core Fusion are killer  

Contest time!

Ashley is having her first giveaway– from Peanut Butter and Co!

Gena is giving away one of the ultimate raw food tools, but don’t enter I really want it!

Missy is giving away a fabulous sampler pack of Kay’s Natural Products!

Music!

Need a rockin’ playlist when your not in the gym, whether you are baking, cleaning or just having a dance party for one? Check out Ashley’s Official Sweet and Natural Playlist!

And while, I seem obsessed with music, my sister is actually the one who is an amazing singer and plays the guitar, so I asked for a few workout song recommendations.  Here are some of Kristen’s favs:

Beggin-madcon
Day N’ Nite- kid cudi
Cry for you-september
Gives you hell-all american rejects
Show me what I’m looking for- carolina liar
New Work Out Plan- kanye west
Little of your time -maroon 5

See ya’ll on Tuesday!