Cool Tunes at Podrunner.com
I tried a new music source for this morning’s run. Normally I listen to Robert Ullrey’s podcast series for the Couch to 5k program. Robert did a great job mixing music along with his own voice-overs reminding runners when to switch between the walking and running intervals. He would even chime in with encouragement when you only have a minute left on the day’s workout. Robert, thanks for the help as I worked my way from the couch to the ability to run a full 5k!
This week I was looking for something fresh to keep me alert as I prepare for my first event. I had heard of Podrunner before, and this was a perfect chance to give it try. DJ Steve Boyett has prepared several programs both for general workouts (the Podrunner series) and for interval training (Podrunner Intervals). For intervals he’s mixed “First Day to 5k” (follows same schedule as Couch to 5k), “Gateway to 8k” and “Freeway to 10k.” He provides a little chatter at the start of each track, but the cues for switching pace while running sound like the Tokyo Subway chimes. The cues are subtle without reminders of the duration for each, so make sure you know what your intervals are before you start if you’re interested in tracking only actual workout time (no warm-up or cool-down) on Nike+.
Overall, the quality of the music was great. It seemed like the music was sampled at high quality. And it was nice to hear something new while I ran. If you’re interested in new tunes for running, check it out.
Only two more workouts before the race. I hope to progress this week and peak on Monday.
Until then, let’s go run!
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mark, thanks for the suggestion? if anyone is interested DJ Steve’s Podrunner series (fixed BPM), the natural question is which BPM (beats per minute) song(s) are for you? the answer lies inside this article: http://tinyurl.com/5goo72
to summarize, it says to use these approximations: 150 bpms for 10-11 minute mile, 160 bpm for 9 minute mile, 170 bpm for 8 minute mile, 180 bpm for 7 minute mile, and 190 bpm for 5-6 minute mile
Excellent, Aaron. Thanks for continuing the conversation.
A former coworker of mine shared how he refused to listed to music while running for that exact reason. He wanted to concentrate of specific paces without worrying about how the music was influencing him. He would listen only to podcasts, talk radio, or books on tape.
Anyway, I’m still not to the point where my workouts are that finely targeted. I enjoy letting my mind wander in the music. It distracts me from the dull pain or fatigue I may be feeling.
After my first real race, I’ll probably start to consider more specific goals for interval workouts. As my birthday is in October, I’ll likely ask my wife for a HRM so that I can start working on my aerobics more seriously.
Has anyone found other sources of music designed to help with workouts? If so, please share and continue the thread.
Hi Mark! First of all, congrats on the blog and the goal. So far I’ve been “blogging” within my public training log (mouse over each icon to read an “entry”), but seeing how you set this up makes me want to create something similar…
Re: music, I’ve found that if you can maintain a cadence no matter the tempo of the music (which you probably can from your marching days), mixing in some slow classical or other laid-back music really helps bring your heart rate down and settle into a pace for a longer amount of time. Just like I get fired up when Public Enemy or De La Soul comes up on my playlist, I’ve learned to get “fired down” when Mozart’s Requiem comes up and I can practice recovering my heart rate for a bit.
I look forward to running with you on Monday! Remember to plan a bit of a taper over the weekend, take a few days off or at least run at a lower intensity and for less time than usual so you’ll be well-rested and recovered for Labor Day. Here’s to setting your first real 5k PR (personal record)!
Finally, here’s a little pre-race motivation to think about when you’re a half-mile from the finish:
http://www.youtube.com/watch?v=jzekDivpK3M
Christopher Walken … heh. Awesome. Hopefully I’ll think of the lion instead of an SNL skit.
Keith, I’m thankful you’ll be there on Monday as well. I am really looking forward to it.