Fri, 19 February 2010
We've got two more weeks left of this program and you should feel absolutely amazing about yourself. If you feel inclined to do so - email me and let me know how this journey has been for you. Think back to where you were on week one and now think of where you are now. Do you feel like a different person? <a href="mailto:firstname.lastname@example.org">Email me</a> and let me know.
Tue, 16 February 2010
We're back to three of the same runs this week and going just a little bit further than you've already gone. Look at how much you've accomplished in such a short amount of time. I hope you're feeling great about yourself and you are starting to really feel like a runner.
Today we'll be doing our 5 minute walking warm-up followed by 25 minutes of non-stop running (jogging...however you'll get to the end without walking).
Week 7 Music:
Raphael Saadiq-Staying In Love
Peaches - Talk to Me
Ladyhawk - My Delirium
Justice - D.A.N.C.E.
Kid Cudi - Day 'n Nite
Imperial Teen - Ivanka
!!! - Hello is This Thing On
Editors - Papillon
Lawrence Arabia - Apple Pie Bed
Thu, 11 February 2010
Oh boy, get ready for 25 minutes of non-stop running! Since you have no breaks for this run, please make sure you keep your breathing and your pace in check. Get to the end of that finish line even if you have to go more slowly than usual. I know you can do it!
Thu, 11 February 2010
I enjoyed the music so much this week that I'm using it for the rest of the intervals!
Today's run will be 5 minutes of your walking warmup followed by ten minutes of jogging, 3 walking, 10 jogging and finishing out the music with walking.
Tue, 9 February 2010
We are in week 6! Once again we've got 3 intervals. The first starts with a 5 minute walking warm-up followed by a 5 minute jog, 3 minute walk, 8 minute jog, 3 minute walk and ending with a 5 minute run (and obviously you've got your cool down afterwards to do what you like).
Music this week comes from RCRDLBL.com and BetterPropoganda.com
Ted Leo - Me and Mia
Sia - You've Changed
New Young Pony Club - Chaos
The Faint - The Geeks were Right
Passion Pit - Sleepyhead
Steve Aokie - Goose
Arcade Fire - Neighborhood
Bloc Party - Banquet
Death from Above 1979 - Sexuality
Thu, 4 February 2010
Wow, week 5 interval 3 is no joke. We're running for a full 20 minutes today. Now, before you go for a box of tissues to wipe away your tears, please keep in mind that you do not need to sprint this or even go as fast as maybe you have on some of your other interval runs. If you're jogging at a 3.0 pace, that's ok - just keep picking up your feet. All you can ask of yourself is to give it your all.
Our music for this run is pretty great (in my humble opinion). It comes courtesy of RCRDLBL, Dance Yourself to Death and Groove Armada.
The Heavy - How You Like Me Now
Hot Chip - Take It In
Dance Yourself to Death - Midnight Affair (Y&R Remix)
Steve Aoki - Green Velvet - Shake and Pop featuring Kid Sister
Groove Armada - I Won't Kneel (Treasure Fingers Epicwave Radio Edit)
Hexes & Ohs - Whadaya Know