Posts Tagged ‘song suggestion’

Long Run

Date: July 7, 2013

Distance: 10.21 miles

Time: 1:47:50

I loved today’s run.

judas priest

google images

I had planned to have Orlando drive me ten miles from our house, up Emigration Canyon so I could do one of my favorite, mostly all downhill runs. He was running a bit late for work, though, so I had him drop me off just four miles from home.

To get my planned ten miles in, that meant I had to run uphill for the first three miles–good for me, but not my favorite thing to do. Turns out, I had one of the most amazing runs. It was pretty hot out–about 80–but it started raining at mile 1.5 and continued until my three-mile turn around. That cooled me off a bit. Then, the rest of my run was a rewarding downhill for the next five miles, followed by mostly flat terrain as I neared home.

Satisfying. Loved it. And, I’m reminded of a kick-butt running song.

Turbo Lover” got me through the last part of my uphill.

Gotta love the 80s.


A playlist for the rest of us

Date: May 19, 2012

Distance: 10 miles

Time: 1:52:11

Just got back from my last long run before Minneapolis. Now it’s TAPER TIME!

The next two weeks will consist of four Pilates classes, one spin class, and only five easy runs ranging from three to six miles. Easy!  I’m feeling really good going into this race and I’m looking forward to seeing Caree and Nis–running pals in several races I’ve completed. All three of us are working towards a 50-states goal, but Caree keeps showing us up by choosing to run more full marathons than halfs. Believe me, I’m just fine with cheering her on from the sidelines after I complete my 13.1.  You rock, Caree!

Today’s run was absolutely perfect–a cloudless sky, no wind, and 66 degrees. Wish they could all be this perfect.

I ran a course near my house that, while hilly, is great to run on because the first (and last) two miles are a paved bike/running trail with no car traffic and the part that is along the road has wide shoulders. The views are great–overlooking the city and along the foothills of the Wasatch range. Love it.

Did fairly well with my splits even with the hills.

15:18 (walked the first half mile), 11:39, 11:04, 10:45, 10:20, 11:10, 9:37 (major downhill during a portion of this mile), 10:37, 11:34 (uphill), 10:09 (downhill).

I also enjoyed today’s run because I was trying out a new playlist. It includes just the right mix of homage to my youth while still making me feel like I have some street cred with my kids. Here are the songs that got me through ten miles:

Time for Me to Fly: REO Speedwagon

Like a Prayer: Madonna

Turn Me Loose: Loverboy

Under Pressure: David Bowie

Take Your Mamma Out: Scissor Sisters

Take On Me: A-ha

I Melt with You: Modern English

A Little Respect: Erasure

Just Can’t Get Enough: Depeche Mode

Closer to Free: BoDeans

Runnin’ Down a Dream: Tom Petty & The Heartbreakers

The Edge of Glory: Lady Gaga

Tonight is the Night: Outasight

Dynamite: Taio Cruz

Sexy Bitch: David Guetta

You Make Me Feel Good: Cobra Starship

Good Feeling: Flo Rida* My new favorite. (Thanks, Keil).

I Gotta Feeling: Black Eyed Peas

Check Yes, Juliet: We The Kings

Harder to Breathe: Maroon 5

Wake Up Call: Maroon 5

Supermassive Black Hole: Muse

Moves Like Jagger: Maroon 5

There’s Only One Way to Rock: Sammy Hagar

Praise You: Fatboy Slim

It’s a Wonderful Night: Fatboy Slim

One Thing Leads to Another: The Fixx

Come Out and Play: The Offspring


There’s more on the playlist I’ve labeled, “Minneapolis 2012,” but I’ll have to wait until race day to hear the rest.

P.S. Don’t do a Google search of “Perfect Running Playlist” unless you love Kanye West, Pitbull, and Kelly Clarkson.

Negative splits. NOT


Date: April 8, 2012

Distance: 11.02 miles

Time: 2:00:54

Glorious Easter run, although I got a little carried away and started off way too fast and then paid the price at the end.

At first, I intended to do a gym workout today but the 70-degree temperature and clear blue sky beckoned. I had my husband drive me 11 miles up Emigration Canyon and drop me off. That’s one sure way to make certain to get the intended mileage in.

If you are from Utah, you know how beautiful the mountains are. We are surrounded by pristine landscapes and we sometimes take it for granted because we are so used to them. Today, I took it all in and appreciated the natural beauty all around and began my run, surrounded by snow-covered mountains.

In addition to being outside, I was looking forward to this run for a couple of other reasons as well–I had just downloaded some new running music on my iPod and the eleven-mile run was all downhill. I couldn’t wait to begin.

I guess I got the adrenaline going a bit too much right from the beginning either due to my motivating music, the downhill course, or the simple fact that I wasn’t paying attention to much else other than the mountain views around me.

For whatever reason, I looked down at my Garmin at about mile four and realized that I had been running nine-minute miles. Oops. I knew right then that I was going to hit a wall before my training run was completed. Nine-minute miles are too fast for this old lady. To put things into perspective, a two-hour half marathon averages out to 9:10 per mile. My ultimate goal would be to run a sub-two hour half, but it’s likely not going to happen. The best I’ve ever run has been 2:03 and that was about five years ago.

Anyway, runners are advised to attempt to have negative splits–that’s defined as running the second half of a race faster than the first. Or, running each consecutive mile faster than the previous. That ensures that you don’t deplete your energy early on and hit the proverbial wall before the race is over.

I certainly did NOT do that today and it was a good illustration why training runs are so important in preparation for races. Figure out your strategies BEFORE any planned race and you won’t make mistakes when it matters.

Since I’m dishing out advice, here’s more…

1. Chocolate milk IS a good post-recovery workout snack. At the very least, it’s yummy.

2. Coconut water is good for hydration. Depending on what source you read, it is sometimes touted as being as good as or better than drinks such as Gatorade or Powerade. I like the taste and I like that it’s natural. The kind I buy is pure coconut water–no additives. I filled my water bottle today with half coconut water and half filtered water. That’s a strategy I’ll probably keep. Also yummy.

3. Vanilla Bean Gu is the best, but Espresso Love is a close second. I do NOT recommend chocolate or margarita flavors. A real margarita or real chocolate post race, however, is highly recommended.

4. Bodyglide is one of the best inventions ever. I’ll spare you the full details.

5. A motivating playlist can get you through anything. Latest song recommendation? Check Yes, Juliet by We the Kings.

Nashville Half is less than one month away. Foot is good, training is going well, and I can’t wait to run this race with mi esposo. Should be a very fun weekend.

Cross training with the Ws

Date: March 18, 2012

Time: 2 hours

Google images

Distance: ?

According to my training plan, I was supposed to run 9 miles today. Because my foot isn’t 100% healed, I decided to hit the gym instead and do some low impact cross-training.

I started off by finding the latest download on my iPod: “Walk” by the Foo Fighters. Great song–I’m adding it to my suggested running playlist. After listening to that one as I worked out on the stationary bike, I decided to just let the rest of the songs play alphabetically. Never did get through all the songs that start with “w” on my iPod and I worked out for two hours! After 30 minutes on the bike, I did 30 minutes on the elliptical, followed by 30 minutes of recumbent bike, and 30 minutes of weights–upper body. I had planned to finish things off with a 30-minute jog, but my legs felt like rubber so I quit about 3 minutes into my run; besides, it was time to get back home and start dinner for the kids.

Random thoughts about some of the W songs I currently have on my iPod:

1. Why do I have four versions of “Walk this Way”?

2. The Christmas song, “What Child is This” is not a great workout tune. Skip.

3. I remember listening to “The Walk” by the Cure one time in particular as I ran on an indoor running track while in college. Still listening to that song as I work out today–25 years later.

4. Dire Straits’ “Walk of Life” is one of my favorite songs and reminds me of a dear friend who passed away a few years ago. Rest in peace, Professor Dan Taylor. I’ll always think of you when I hear Mark Knopfler play guitar. He was your favorite.

5. “Walkie Talkie Man” by Steriogram has the best line: “He’s fat and he don’t run too fast, but he’s faster than me.” Made me chuckle. Haven’t listened to that one in a while. Also being added to my suggested running playlist.

6.  I love the intro to “We Got it Going On” by Bon Jovi.

7. “We Rock” by Dio is great to run to. An oldie but a goodie. Also adding.

8. Surprisingly, “When Doves Cry” by Prince really got me going even though the tempo is pretty slow. LOVE that song despite the fact that my husband gives me the “oh, gross” eye-roll look any time he hears it. Actually, he does that with any Prince song.

9. Why did I let my son download a Weird Al Yankovic song? SKIP!

Looking forward to my next workout so I can continue with the W songs…listening to my playlist in alphabetical order sure helps me to rediscover songs that I haven’t heard lately.

Do you have any favorite workout songs that I should add to my “W” list? I always welcome suggestions.

Thanks for reading and happy running…

Labor Day Weekend Long Run & So Many Firsts!

Date: September 4, 2011

Distance: 10 miles

Time: 1:47:48

Happy Labor Day weekend! Two great running songs on my playlist that fit the theme: Loverboy’s “Working for the Weekend,” and “Workin’ for a Living” by Huey Lewis and the News. (Yes, I do know these are both from the 80s).

Today’s long run was good for so many reasons and it also included several “firsts”:

1. I woke up at 6:15 without an alarm and was easily out the door by 7:00. By the way, the article in the latest issue of Runner’s World magazine is correct. Running early in the day IS a good idea. (I just have a hard time convincing myself sometimes). Check it out if you want early morning running motivation.

2. During the first 2.5 miles I ran with my dog WITHOUT A LEASH! It was an amazing first. He stayed close to me at all times and even obeyed when I told him to sit and stay at each of the four intersections we crossed. Running so early on a Sunday morning meant virtually no traffic so I felt comfortable trying out the no leash thing. While I’m not sure I’m at the point where I would trust him off leash all the time, I’m feeling quite encouraged.

3. I tried using shot bloks rather than Gu for the first time during a run and learned that black cherry flavor is pretty tasty. (I’d sampled the margarita flavor in the past and about gagged). I may switch to the black cherry shot bloks for my Wyoming race but I’ll always prefer real Margaritas over the shot blok versions.

4. I also tried out my new HydraPouch for the first time and that worked well. A HydraPouch is a portable cup-type device with a clip you can use to attach to the waistband of your running shorts. The Jackson Hole race I plan to run in three weeks is suggesting these since they will not be using cups at the water stations. The idea is, instead of running past water stations and grabbing paper cups (and then running through piles of paper cups all along the route), runners will be expected to fill their own containers with water at the water dispensers that will be set up throughout the course. Much more environmentally friendly and easier cleanup for race volunteers. I was skeptical at first, but now am sold. My route today took me past water fountains at several points so I was able to get water every 1.5 to 2 miles and I loved not hauling along my heavy water bottle.

5. I ran ten miles with no walking breaks. A first. WHAT?! I’ve been writing about the merits of walking breaks in my blog posts. I LOVE walking breaks and think runners should routinely incorporate walking breaks into their runs. Today, however, something was different and I didn’t feel like walking–except at the end. After I finished running my ten miles, I walked the last 1.3 miles up the hill. (So I actually put in over 11 miles today–yay).

6. Maybe the reason why I felt no need to take a walking break is due to yet another first. Thanks to my friend,

from Google images

Debi’s, advice, I ate some pre-run Chia seeds. Evidently, they are magic. I tried them in oatmeal for the first time last week–thought they were good. The seeds added a bit of a crunchy texture, which I liked. Today, I mixed them with coconut water. Another first! Evidently, coconut water is getting lots of attention these days as being great for pre- and post-run hydration–as good as or better than electrolyte sports drinks.

If you don’t like your drinks to have texture don’t do this. If, however, you like “country-style” orange juice with lots of pulp and you are a fan of boba drinks, you may like adding chia seeds to your beverages. After about 10 or 15 minutes, they turn into a gel-like consistency. I was surprised the texture didn’t bother me as much as I expected. And, according to the package, “Chia seeds were revered by the ancient Aztec and Mayan empires as vital nourishment.” Who am I to argue with the Aztecs and Mayans?

Whatever the reason, today was an “on” day. I had an amazing run. Could have been due to many factors, or one of my several firsts. Who knows. What I do know is having a great, effortless long run like today really makes up for the other times I’ve struggled through a run and hated it.

Long run

Date: August 28, 2011

Distance: 9.65 miles

Time: 1:56:21 (walked the last .65 mile)

In my haste to get out the door and try to avoid the heat I don’t think I waited long enough for my oatmeal and yogurt to settle. At about mile five, I started getting heartburn. After walking a bit and drinking a ton of water, I felt okay to continue my run. And, it was nice to run in the cooler temperature. I know better than to run so soon after eating. Don’t do it, folks!

Can I just say I love my Garmin? I love being able to simply head out the door and run in any direction, without having to pre-plan and pre-measure a route. So nice. And, I love my city. During my run, just south of my neighborhood and back, I saw dozens of other runners, bicyclists, and dog walkers. I even saw an elderly gentleman out for a morning stroll with his walker. Salt Lake City is a very active community and I find that to be very motivating.

Utah has lots of great full and half marathons too. I know I am missing out on some beautiful races by avoiding the Utah races to “save up” for the out-of-state races.  Oh well. I’ll get to those eventually. Maybe my goal after I knock out all fifty states will be to run all the Utah races I’ve always wanted to run.

Want another song suggestion? “Closer to Free” by the BoDeans. I found this link that also has the words listed. Gotta love a song that includes the accordion. Great, upbeat running tempo and reminds me of my friends, Chip and Jon. Here’s to good friends and good running days!

Reflective Long Run

Date: August 21, 2011

Distance: 8 miles

Time: 1:39:46

Despite being out the door by 9:00 a.m., today was a very hot run. Rocco joined me for the beginning portion, but I knew early on that I would have to loop back to the house and drop him off after just a couple of miles. After dropping him off at home, I finished the remaining six miles in reflective thought.

Yesterday, I attended the viewing of  a 23-year-old man who chose to take his own life. He was the son of a colleague who ran one of the Ragnar Relays with me. I thought of the grief his family must be going through and I thought about all of the challenges that life throws at us–especially during our teenage and early adult years.

Of course, I also thought of my children. I thought of my three teenagers and wondered what challenges life will give them over the next few years and I prayed that they will be able to face those challenges with confidence and strength. I also thought of our baby, who would have been about sixteen months old right now had she not been taken away so unexpectedly. I thought about how my friend and I now have one more thing in common besides our work and our running. We have both lost children.

Today’s run was truly a meditation. I didn’t find any answers, but I will keep searching and keep running. As one of my running songs reminds me, even when your hope is gone, move along, move along just to make it through.

Move Along-by the All-American Rejects

Go ahead as you waste your days with thinking
When you fall everyone stands
Another day and you’ve had your fill of sinking
With the life held in your
Hands are shaking cold
These hands are meant to hold

Speak to me, when all you got to keep is strong
Move along, move along like I know you do
And even when your hope is gone
Move along, move along just to make it through
Move along
Move along

So a day when you’ve lost yourself completely
Could be a night when your life ends
Such a heart that will lead you to deceiving
All the pain held in your
Hands are shaking cold
Your hands are mine to hold

Speak to me, when all you got to keep is strong
Move along, move along like I know you do
And even when your hope is gone
Move along, move along just to make it through
Move along
(Go on, go on, go on, go on)

When everything is wrong, we move along
(Go on, go on, go on, go on)
When everything is wrong, we move along
Along, along, along

When all you got to keep is strong
Move along, move along like I know you do
And even when your hope is gone
Move along, move along just to make it through

(Go on, go on, go on, go on)
Right back what is wrong
We move along