M|Welsh Design

Music moves & motivates

This list came out of the best training songs, music made my training go better. During the winter when i was alone most of the runs and it was cold and i didn’t feel like being out there running through cold rain in the fall or snow covered trails.(there are most of my runs on this blog or FB) Winds, rains, snow and ice, let alone the constancy of bordem on the t’mill. You’ll notice in the music there are time segments of all my runs in there… I even have drive home from the run and cool down music…

A thought for anyone reading who feels fat…(me included)

For those who dont think they can do this…. I never ran prior to 2/19/2008 i was 37, I made a goal to be in the best shape (not the letter O) by age 40… I have a good ways to go. My wife, Sharon works out every morning before everyone wakes up and it is inspiring and motivating, when she gets up and works out I have no excuses… Plus, Mary, my neighbor has been generous with the time and advice as well as John, who I work with, who just happened to be a triathele/form star linebacker/zero tolerance for slackage type of person.. Not to mention all the people on FB who have way more knowledge and experience than I have… you start to think ‘I don’t want to let these people down’ and that bridges the gaps in my own will power. So, there are people around who can help you drag your ass along and will tolerate your bellyaching until you take down some small goals (1 mile, then a second etc..). Never Give Up!

Budget v. Actual Music

While all these were planned to be listened to, i managed to get through to 12.5 with the headphones on, the last mile or so i had to take off my shirt and headphones an run without anything, and when i tried to walk for a second, my legs hurt so bad it was ultimately better to run…to quote a more elite runner ‘the faster your run the sooner you’re done’. Oddly, that meant very little when i felt a cramp in my left lower calf–right where your achilles meets the bottom of your calf muscle…the pain was excruitiating and only that last 500 yards.

Explicit

You may not dig the music, but the list and planning it out helped me know where i was on the course relative to finishing a mile/race… plus it gave me something to think about–what’s the next song, i can make it to the next song etc… just little crap i told myself to switch out that voice telling me to walk it…Plus all those ppl who helped me along the way  or told me to shut up and run or go do speed work etc..

I still am not a big runner but I am starting to like it at certain points more on that some other time.

I threw an Imix together on Itunes just search on the Itunes Store for ‘HalfMarathon’ it has a sampling of some of the songs not all-cause i didnt buy all the songs on itunes.

http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewIMix?id=315320493

Mileage Playlist

Mile 1

• Outta Control 3:22 50 Cents The Massacre
• You So Tough 3:47 G-Unit T.O.S. (Terminate On Sight) [Bonus Track Version]
• Pistol Grip Pump 3:17 Rage Against the Machine Renegades
• How I Could Just Kill a Man  4:05 Rage Against the Machine Renegades

Mile 3 << settling in and breathing returns to normal after this mile

• Know Your Enemy 4:56 Rage Against The Machine
• Take The Power 5:37 Rage Against The Machine

Mile 4

• People Of The Sun 2:28 Rage Against The Machine Live At The Grand Olympic Auditorium
• Bulls On Parade 5:17 Rage Against The Machine       Live At The Grand Olympic Auditorium
• The ? 4:50 Method Man & Redman Blackout!

Mile 5

• Bodies Hit the Floor 3:28 DJ Sega Hollertronix #8 – EP
• Crazy Bitch 3:23 Buckcherry
• Leave You Far Behind 3:13 Lunatic Calm soundtrack of spideman

Mile 6 << 6.55 is halfway

• Come Out And Play 3:17 Offspring
• Self Esteem 4:18 Offspring << good halfway song
• Kitty   3:23 Presidents of USA  << transition

Mile 7 << now you stop caring and start thinking–’how can i get out of this…’

• Lump 2:15 Presidents of USA
• 500 Miles4:06 Track One Track One
• Song 2 2:01 Blur Blur
• Stupify 4:34 Disturbed The Sickness

Mile 8 << i start to slow down  9:39s turning into 10.20s

• Take Cover (Accoustic Version) [Live] 3:29 Acceptance Sessions@AOL – EP
• Battle Flag (Featuring Pigeonhead) 5:39 Lo-Fidelity Allstars How To Operate With A Blown Mind
• 8 Days A Week (Juggalo Remix) 1:31 Beastie Boyz << speed up says the watch…

Mile 9

• Dirrty [No Rap Edit] 3:58 Christina Aguilera Dirrty
• Crazy Frog 2005 (club Mix) 6:27 Crazy Frog Crazy Frog

Mile 10 < this mile is a hard mile and i like to have the same song (tempo/rythim) in my ear

• Popcorn Mix 7:50 Dj Crazy Frog Dj Crazy Frog  << the times are longer cause this is a hard mile for me…
• Funk Soul Brother 1/10/07 1:56 AM 10/14/08 11:13 PM 6:48 Fat Boy Slim

Mile 11

• Planet Rock [Swordfish Mix] 7:47 Paul Oakenfold Swordfish: The Album [Clean]
• Get the Party Started/Sweet Dreams 4:05 Pink Get the Party Started [Australia CD]

Mile 12 << hard mile, legs, spirit and mind are forced

• Spybreak! (Short One) 4:01 Propellerheads Matrix << this is an awesome  thing to hear when you can move your legs good, from that shooting scene in Matrix
• Dragula [Hot Rod Herman Remix] 4:37 Rob Zombie Matrix
• Can’t Hold Us Down 4:15 Christina Aguilera Stripped

Mile 13.1 << running in the last sprint (we made you is the last half of this mile when i hear i know im almost done) from training runs… i had my shirt off and no headphones for the last mile this time…

• Kernkraft 400 (Sport Chant Stadium Remix) 5:31 Zombie Nation Kernkraft 400 – EP
• We Made You (Single Version) 4:48 Eminem We Made You – Single

PS. Your whole world can turn to sht in a hearbeat

admin Personal, Training Music, Running, training tunes