Knock and you shall receive, eh? I asked you all to contribute your favorite workout songs, and you did just that! To be honest, I hadn’t even heard of like half of these songs, but that definitely gave me some new music to download! And I felt much better hearing that I’m not the only one who rocks out to Sexy 8itch! I got that guy’s voice down – you couldn’t even tell the difference 
To derail for a quick sec – would you guys like if I kept an updated list of workout music? I was thinking of making a new page with either playlists or just a continually updated list of new music to rock out to. Let me know!
Aright – here are the songs you gave me both in the comments section and on my facebook wall. It’s your…
READER’S CHOICE PLAYLIST
- Sexy 8itch – David Guetta
- Don’t Stop Believing – Journey
- Dropkick Murpheys
- My Life Would Suck Without You – Kelly Clarckson
- Halo / Walking on Sunshine – Glee versions
- Telephone – Lady Gaga / Beyonce
- United States of Pop – DJ Earworm
- Lovers in Japan – Coldplay
- Fire Starter – Prodigy
- Military cadences
- Ob-La-Di, Ob-La-Da – The Beatles
- Don’t Back Down – Tom Petty
- Till I Collapse – Eminem
- Even Flow – Pearl Jam
- Gold Digger – Kanye West
- Get Psycho – Disturbed
- The Riddle – Karl Lux
Since this whole post is about music… I guess I can throw a little more in here while I’m at it!
My absolute favorite new song of the moment is CRAWL by CHRIS BROWN. I wouldn’t necessarily put it on my tempo run playlist, but with the stuff that I’ve been going through recently with my hip and xyz… I mean c’mon – listen to these lyrics:
So we’ll crawl
Till we can walk again
And we’ll run
Until we’re strong enough to jump
Then we’ll fly
Until there is no end
So let’s crawl….crawl….crawl
Back to love
Yeah
Back to love
Yeah
I also wanna give you one of my hill workouts for SPIN!!
I recently updated this one in possible-prep if I start teaching again! This is for a 60 minute class, with a good warmup and cool down, and five rolling hills. There is a “recovery” song between each hill, but “recovery” only in the sense that you get your but down on the saddle, flush out some of the lactic acid, and pick up the speed. It is not an excuse for you to let your HR drop way down – you’re still supposed to be working! I also have one “check out” song.. you’ll see details below. This one’s for you chica!
I used to be super protective of “my music”… for whatever reason, and I guess putting this online for anyone to use makes me realize I still am! If you want to use this for a class or something, that’s great (and let me know! I’d love to hear how people liked it!) but I guess I would ask please just give credit! Okk, no more dinkin’ around (haha.. my coaches favorite words!)…
SPERLY:SPIN:HILLS:3
warmup
Will You Be There – Michael Jackson (3:41)
hill1 – put on that resistance!
A Star Is Born – Jay Z ft. J Cole (3:48)
Already Home – Jay Z ft Kid Kudi (4:30)
resistance off, alternate between seated surges and running in 2
Always Coming Back Home To You – Atmosphere (4:00)
hill2 – resistance back on, short hill so make it worth it!
Say Shh – Atmosphere (5:10)
quick recovery – surges
Diamonds – Kanye West (3:53)
hill3 – also short, I do isolation during this one
Stronger – Kanye West (5:12)
resistance off – team sprints!
Guajira – Yerba Buena (4:12)
hill4 – crank it up!
99 Problems – Jay Z (3:54)
Sexy Back – Justin Timberlake ft Timberland (4:03)
my “check-out” song – lights off, spinners focus in and challenge themselves at whatever level/resistance/position they think is going to help them achieve their goals.
Black & Gold – Sam Sparro (4:33)
hill5 – last one! Make it count!
Kick, Push – Lupe Fiasco (4:14)
Flashing Lights Remix – Lil Wayne ft Kanye West & Jay Z (5:23)
cool down – I don’t stop the legs till the end of the song. Stretch out the UB. Smile knowing you worked hard!
Nothing Ever Hurt Like You – James Morrison (3:54)
I love closin’ on James… he’s my man. 
And speaking of my man, that’s who I need to go see for this epic Vikings game that is starting right now! If I’m lucky I’ll get there by halftime. Yes, I am elliptiposting right now, so something tells me if there is going to be alcohol involved I should also go find some food to put in my stomach first!
Have a lovely Saturday everyone! And let me know if you want a separate page for music/playlists! I’m out!
-E
Comment By: Mellissa
January 17th, 2010 at 2:16 pm
Thanks for the playlist suggestions!
Comment By: Cole
January 17th, 2010 at 3:59 pm
Hi! I just found your blog and have been reading through it. It’s really exciting that you’re going to be doing the tri in Lubbock. I did it last year and had a blast. One word for you, though. Wetsuit!
Cole´s last blog ..LSD
Comment By: Dr. TriRunner
January 17th, 2010 at 5:35 pm
Yeah.. I heard about last year. I do have a wetsuit.. its a “quick john” though or whatever QRoo calls their sleeveless version. You think that’ll be OK? Are you going to be there this year?!
Comment By: Karyn
January 17th, 2010 at 6:58 pm
dude i totally want to travel out to you to have you kick my butt in spin! or you could always take a trip back to beantown
and i’m loving the playlist. i don’t run to music anymore but that music is definitely pump up for sure
Karyn´s last blog ..Woot To The Long Run
Comment By: kate
January 17th, 2010 at 7:19 pm
yehaw! new music to download. i really wanna take a spin class now. i’m going to write a post and then send you and mellissa an email.
kate´s last blog ..Vegan Thursday!
Comment By: katie
January 17th, 2010 at 10:52 pm
HEY LOVE
you are so not creepy, we would be AWESOME roomates!! so much fun!! I love your playlists..i need to add telephone to my running playlist!
katie´s last blog ..Sushi and Ice cream!
Comment By: Susan
January 17th, 2010 at 11:05 pm
I love getting new song suggestions, but I never ever EVER listen to music while running, so it’ll just go into my “la la i like to listen to music” list.
Susan´s last blog ..the ultimate running by feel
Comment By: Olivia
January 18th, 2010 at 1:24 pm
that spinning workout sounds amazing! also thanks so much for putting up the playlist. i get sick of songs really quickly so i’m always on the lookout for new music!
Comment By: Shelley Leeman
January 18th, 2010 at 4:24 pm
that is a great playlist!! i always love getting new songs to help me get through a tough workout
Shelley Leeman´s last blog ..Off to Madison & 50th post!!
Comment By: Courtney
January 18th, 2010 at 5:58 pm
Hey Lady!!!
Check out the blog this week…you has been mentioned!!!!!!!!
Courtney´s last blog ..Next Go ‘Round
Comment By: Courtney
January 18th, 2010 at 5:59 pm
Also, superfab playlist. I see my picks up there!!!! *claps*
Courtney´s last blog ..Next Go ‘Round
Comment By: kassy
January 19th, 2010 at 1:46 am
you are made of awesome!
Comment By: Lauren (Biochemista)
January 19th, 2010 at 11:22 am
Great playlist!! I’m def gonna update my ipod tonight
Comment By: christina
January 20th, 2010 at 8:56 am
hey girl! thanks for the songs and the spinning workout!! I am starting up today and have already made my playlist but i think im going to try your exact one for tomorrows class!!!
Comment By: Courtney
January 21st, 2010 at 4:47 pm
So every time I read your title to this post…that song TOTALLY starts playing in my head and yes, I head bob to it.
I did my 7!!!!
http://pinkcowgirl.wordpress.com/2010/01/21/tell-it-to-me/
Courtney´s last blog ..Tell It To Me
Comment By: Chuck
January 21st, 2010 at 10:05 pm
Cool blog! What’s your next race? I’m bumping up to do my first half Ironman in May..
Comment By: Dr. TriRunner
January 21st, 2010 at 10:25 pm
Thanks! The next “big” race is Nationals in April.. 58 days!
Comment By: gurlxoxo
January 24th, 2010 at 8:27 am
Oh love this music list – lots of songs on here that I haven’t heard yet and I’m totally looking forward to checking out!