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

Friday Confessionals: 01/08/2010

And the first ones of the new year too! I like it. Aright – you kids know the drill. Time to let go your guilt, admit to the MeanyThoughts, fess up to the xy&z of the week, and mooove on!

1. I drove around on a basically-flat tire for a couple of days. Knowingly. It was either an “inconvenient” time to go get it fixed, or I had “more important” things to do. And then the boy scared the hell outta me by saying it could blow out on the highway. And it took all of 10 minutes to fix and now my baby jellydonut is filled again.
2. My hip HURT yesterday. Like a mofo. I cried in the shower.
3. I blog/watch movies/use the McMac while I’m at the gym. ON the elliptical. Or stairs. Or xRunner. I am on a Life Fitness ellip right now. I would get photobooth happy if there were not people on the stair steppers behind me. It has led to some pretty interesting conversations though (and possibly new readers – HI!!) When I was writing my VitaMuffin Review, someone next to me laughed and asked “What’s a ‘Love Muffin’?” Hahahah!!

Oh, I’m sure there are other things I could confess to, but I already told you guys about my 7 oz. cinnamon roll, and as you know, I like to do things in three’s. Anyways, here’s your invitation to confess away and join in on the fun! Ok, next!

2010 Goal Updates: aka 2:10GU

Time for me to check in on my 2010 goals and see how they’ve been going. I know, we’ve only had 9 days of 2010, but if something’s not working (or I’m not even making an effort – coughswimmingcough) then it’s time to make a change! You will [hopefully] see this as a semi-regular feature here on Dr.TriRunner.. and for those of you who set goals in a similar fashion, I encourage you to do the same! (I’ll even let ya’ use my SupaFlyGoalUpdatesGingerman! ) I’ve gotta keep reminding myself, ”yo Sperly.. these are things you’re supposed to be working on!!” or I can’t expect any real progress to be made!  Here’s how things have been going so far:

1. SLEEP: Mmmm will continue to need work. I’ve been going to bed still later than I’m comfortable with, and in turn, I’ve been “making” myself sleep in later. I guess because I’m on break, that’s “fine”, but personally, it’s not. I have ALWAYS hated sleeping in… ever since I was like 5 and up at 5am watching Martha Stewart. I love my morning time with a cup of coffee… I love getting things accomplished early on in the day. When I wake up late, I feel like my day is basically half wasted, not to mention it just sets your body up to go to bed later/sleep in later again the next day. I think I might start jotting down the hours of sleep I’m getting in my 2010 Minnesota Training Log I got for xmas from the madre.

1. SWIMMING+CYCLING: Spinning = check! Swimming = FAIL! And I feel sooo dang hypocritical! I know said in my Train On Top Volume on SWIMMING that I feel sooo good when I get out, and blah blah blah. And especially since I admitted to my hip hurting.. that’s the biggest red flag to say go get in the pool. (Although unfortunately I can’t say my hip was hurting because I’ve been rocking so many runs lately ) Anyways, I got the spin part down. And I actually may have it even “down-er” in the near  future… Keep reading!!
2. LESS B-N’-DUB: I’m still working on a way to “measure” this goal… but even that seems pretty type A thinking to me! Haha I just can’t win! In terms of “going with the flow” I feel like that’s been pretty good in the whole nine days of 2010 we’ve had so far. Plans change.. you don’t know where your friends want to go ahead of time.. I’ve made it work. It’s probably also true though that I only think of the times that I am being flexible, and the times that I’m not get overlooked.

Hahaha shoot guys – I really want a photobooth photo right now! But the hombre on the stairs behind me looks like he’s dripping up a storm working hard and not going anywhere anytime soon! Ohhh wandering thoughts. Back on track:

Cha-Cha-Changes!

I know… I feel like I just said that. (Oh wait, I did!) But changes are good for you, and apparently very good for me if I’m trying to work on being less black & white! This goes back to my Swimming and Cycling goal….

One thing some of you guys might not know about me is that am/was a certified spin instructor! I say am, because… well, I am. I say was because I’m not currently teaching, and I haven’t for a while now. After talking with a guy at my gym back in November, my little flame for teaching was re-ignited, and I’m trying to get myself a spot back on the schedule! I’ve been spending probably too much time making up new playlists and putting together new hill/spring/base workouts. This isn’t something I mentioned before because I don’t want to get my hopes up about getting a spot teaching if it’s not actually going to happen – don’t want to jynx myself, ya know? But at the same time, I’m sure I’ll be teaching SOME DAY, whether it’s at the club I’m currently at or elsewhere.

True story: when I’m driving alone with the music pumpin, I definitely talk aloud like I’m teaching a spin class. Throwin’ in jumps and sprints and everything. Ohh the dumb things I say sometimes. Haha maybe that should have been part of my Friday Confessional!

I’ll need your help on this next one!

I know there are some awesome bloggies out there who are either beasts on the bike or they know how to rock a good playlist – Spin Lives the Good Life, The Fitnessista, & Tina over at Carrots N’ Cake. I could go on and on! So, in addition to throwin in your own Friday Confessions, I got one more favor to ask ya! Whether it be for spin, running, an elliptical workout, a pre-meet/race/game pump-up mix, what is the ONE SONG you would have to include? One thing that I did for spin was have a “spinner’s choice” day where I played songs that they chose, and this is sort of like a “reader’s choice”! I will post up once I have a good list of songs, and you never know, it might end up being played in a spin class not to long from now!

Adios muchachos!
-E

p.s. HAHAH GOT IT!! I was checking over my shoulder the entire time. Ready? Aim, Fire! Ignore the blur + the crazy look on my face… yo girl was working, and about to crack up!