THE TOP TEN TRAINING-RELATED QUESTIONS 1
By Dimity + Sarah2
An easier question might be, how do I create world peace—or at least peace and quiet in my household for more than 5 minutes at a time?
Seriously, race pace is both an art and a science. You can study pace charts and enter all your stats into online calculators for as long as it takes to run a marathon, and still, come race day, the numbers can mean nothing if your starting data was wrong.
The best race-time predictors are your previous races. By previous, we mean within the last year, barring any show-stopping injury or pregnancy. It’s great that you ran a 3:32 marathon when you were 24. If you’re 34 now, have had a kid, have been an off-and-on-again runner, and are aiming for marathon number 2, your time prediction isn’t that lovely 3:32. But if you ran a 55-minute 10K six months ago, chances are, with some focused training, you could shave a couple minutes off of that time. That said, a 45-minute 10K probably isn’t going to happen with only one training cycle.
A comprehensive online pace calculator that gives you mile splits for races, longer runs, speed workouts, and tempo runs is the McMillan Running Calculator (Google it), devised by noted running coach Greg McMillan. On the website, check a distance like 10K or half-marathon, type in your best recent race time at that designated distance, hit “calculate,” and, voilà, up come predictions for every race distance and training-pace suggestions. (Race Pace, an SBS favorite, is a similar 99-cent iPhone app.)
Bear in mind the numbers are predictions, not call-your-bookie sure things: Sarah’s fastest recent half-marathon is 1:46:something. According to the McMillan calculator, she should be able to punch out a 3:44 marathon, which is 8 minutes faster than her bust-a-gut fastest 26.2. A 3:44 marathon is not gonna happen unless she hitches a ride for part of the route. Keep in mind that any race prediction, whether found in a book, magazine, or online, is for ideal conditions—as in your training has gone flawlessly, your body is humming, the weather is a cloudy and calm 55 degrees, the course is almost flat. Like we said, far from a sure thing.
If you haven’t raced recently, another way to figure out proper race pace is to use Jeff Galloway’s Magic Mile. In case you don’t know, Galloway is the father of a wildly popular walk/run program, a training philosophy that includes short walk breaks at regular intervals. He devised the Magic Mile to help his athletes figure out their race paces, and he has generously allowed us to use it here. (It works even if you don’t take walk breaks.)
1. Before you start any of the training programs in the previous chapters, run a mile. Ideally, you’d do it on a flat track—four times around is 1 mile—but if you can’t swing that, measure out a mile on as flat a course as you can find.
2. Warm up for at least 10 minutes of easy running and walking. Finish the warm-up with four to six strides: about 30 seconds of focusing on quick cadence, strong arm swing, and acceleration.
3. Run your Magic Mile. Your pace should be challenging but not all out. Be sure to press stop on your watch when you finish the mile.
4. To get your current race pace—meaning, how fast you could run each mile during a race—do the following math:
For a 5K: Add 33 seconds to your Magic Mile time.
For a 10K: Convert your Magic Mile time to seconds and multiply by 1.15.
For a half-marathon: Convert your Magic Mile time to seconds and multiply by 1.2.
For a marathon: Convert your Magic Mile time to seconds and multiply by 1.3.
Example: Say I magically ran a mile in 7:45.
5K race pace: 7:45 + 33 seconds = 8:18 per mile
10K race pace: 7:45 [465 seconds] x 1.15 = 535 seconds, or 8:55 per mile
Half-marathon: 465 seconds x 1.2 = 558 seconds or 9:18 per mile
Marathon: 465 seconds x 1.3 = 605 seconds or 10:05 per mile
5. Anytime you have “race pace” on a training plan, use your Magic Mile predictor, or a slightly more aggressive pace from a previous recent race. If you feel yourself getting faster and want to up the ante, do another Magic Mile and update your times. Don’t go overboard, though: one Magic Mile every three weeks, max, please.
6. Take this with a huge grain of salt. Like all pace prediction charts, the Magic Mile is for racing nirvana, not Another Mother Runner reality. Instead, do your best to hit your paces while training, and then roll with the (hot, windy, sore-glute, period-started) punches on hard-training and race days.
Absolutely. If your long run needs to be on Wednesday, have at it. The most important tenet to heed when renovating is to stick to a pattern of easy/hard/easy/hard. Easy days are shorter runs with few, if any, accessories (no tempo, no speedwork, maybe a few strides), crosstraining days, and rest days. Hard days are the longest run of the week (regardless of pace), and any run with a pace or hill element to it. It’s not bad to put 2 easy days back to back, but you’re inviting injury (and burnout) if you do the same with 2 hard days.
Example: Here’s the seventh week of the 10K: OWN IT Training Plan:
You could rearrange it like this:
It depends on the severity of what’s got you down. If you’re out for a few days with a cold, simply pick up where you left off. There is no need to try and make up your lost miles, as you’ll likely end up pushing yourself deeper into illness. A rule of thumb for sickness, BTW: If all your symptoms are above your neck—you have a cough, a runny nose, or a sore throat, say—you can still exercise if you’re so inclined and not supine. If you have congestion in your chest, a fever, or massive stomach issues (like you’re doing fartleks to get to the toilet), it’s best to chill out until you feel better. If you have to take an antibiotic, tell your doctor you’re a runner and you’re training for a race.
For both sickness and injury, there is no magic number, such as 3 weeks, when if you’re healthy again before you hit that mark, you’re good to race, and if you don’t hit it, you’re not. Your ability to bounce back really depends on the level of fitness you had going in, the size of your speed bump, and your goal for the race. Regardless of where you were when you were sidelined, when you get back to it, expect to take at least a few days to get back to your old self. Cut your mileage in half and keep the pace easy peasy, or risk a relapse.
For injuries, there are no worries: Just keep running.
Kidding. Injuries are the same deal as illness. If you tweak your back and need to take 4 or 5 days off, don’t fret it. Take care of it, crosstrain if you can without pain, and once it’s feeling close to 100 percent, resume the plan.
If your shin splits are getting worse and worse and 10 days off of them hasn’t helped, you might need to redesign your training and race plans. What that looks like depends on the severity of your injury—and the stubbornness of your personality. You may need to adjust your time goal from a PR to simply finishing. You may need to drop back from the marathon to the half-marathon distance. You may need to stop running completely and find a new, further-down-the-road race, which hurts to type and, I know, hurts even more to experience. Realize, though, if you run a race with severe pain, you won’t just have to recover from the race, you’ll likely have to recuperate from the injury, too. Then it becomes months, not weeks, off from our beloved running.
There will always be another race, but you have only one body for your entire life. Take care of it.
The medical community—usually such an agreeable crowd (not!)—has yet to solidify advice for pregnant women who want to run. Some doctors are all in favor of pounding the pavement, while others tell perfectly healthy preggo women, who are already runners, to stop running. While no advice neatly fits one (belly band–wearing) mother, we think this advice from the American Congress of Obstetricians and Gynecologists is sound: “If you were a runner before you became pregnant, you often can keep running during pregnancy, although you may have to modify your routine. Talk to your doctor about whether running during pregnancy is safe for you.” They also recommend you exercise or run at an intensity that allows you to talk. (It goes without saying, seek out a doctor who understands your lifestyle. She may not condone running, but you at least want her to get it.)
If running feels good while you’re carrying your load and you have no complications, go for it. If it doesn’t, know that not running during pregnancy won’t make or break your post-childbirth performance. Keep moving, of course, but hiking, biking, working out on the elliptical, and swimming are all great options. Many new moms come back with a vengeance, thanks to time-strapped schedules that force them to run even when they don’t feel like it and a newfound purpose (Me! Me! Me!). If you do pin a race number on your growing belly, keep your goal modest: to finish the race with both you and your piglet happy and healthy.
Unless you’re a brand-new runner, it’s always a good idea to take your wheels out for a spin on a racecourse. Not only does a race break up training, it also lets you figure out how your training is playing out.
Slide a race into the training plan on one of your longer run days that has roughly the same mileage you’re supposed to go, and call it good. Your pace will naturally pick up during the race, when you’re in a herd of runners. Any training miles you miss will be made up for with intensity.
Wow, there are as many variables to consider as there are energy bars to choose from: distance, size, location, date, entry fee, finishers’ swag, you name it.
Let’s start with distance. A progression of distance is the most conservative approach to take: Start with a 5K, work your way up to a 10K, then go longer, if you want. You can dive into a 10K without doing a previous race, but we’d strongly recommend a half- or full marathon not be your first race. As much as we love these longer races (well, at least one of us loves 26.2s), they provide plenty of opportunities for the proverbial wheels to fall off the bus—not an enjoyable situation for anyone, but especially tough for a racing newbie. By starting off shorter, you gain confidence and savviness, along with endurance, which will all translate to longer races when the time comes.
Now, race location: Major marathons, such as New York, Chicago, and Marine Corps, are phenomenal experiences with crowd support you can only dream about at other races. But being surrounded by tens of thousands of racers doesn’t make for fastest-ever times—instead, it makes for a ravelike atmosphere, so wear your party shoes and attitude. Some folks might find it tough to rev up the pace at a small race with no spectators, while others will value the minimal hassles at local races, such as easy parking, short Porta-Potty lines, and no backups at aid stations.
Finally, contemplate what other variables matter to you. If you’re intent on sporting a finisher’s necklace instead of a medal, look into a women’s race; if you refuse to run in hot temps, don’t opt for a summer event.
The easiest way to remember how long you should take to recover from any given race is to take the number of miles you raced—3 or 6 or 13 or 26—and take that many days either totally off or with easy runs (no long runs, no speedwork, no crazy hills). You can also check out our reverse taper advice here for more structure.
Once your legs feel like themselves again, you can think about your next race and your goals for it. (Well, okay, you can think while you recoup, but don’t act.) If you’re all about the social aspect of running—and the pre- and post-race scene—and you don’t run especially hard on the course, you can enter weekend races to your heart’s desire. If a race means pushing down the pedal with no letup until you see the table with bagels, you need to pick your races judiciously. (Or face the consequences of having your times flatten or slow or, worse, getting injured.) Also consider the impact racing has on your family: If it includes them, the more the merrier. But if racing is a mom-only venture, consider getting family—or at least significant other—buy-in before committing to a big race.
Unfortunately, no. On the ’mill, there’s no terrain variability, wind, or weather to contend with, and you’ve got a little belt under your feet aiding your effort. That said, the treadmill has its benefits: You can home in on a specific pace and hang there, and the little belt is softer on your joints than pavement or sidewalks.
Many people have done the majority—if not all—their training on a treadmill and subsequently torn up a racecourse, so don’t despair if that’s your only option. Keep in mind, hitting that speed indoors is easier than outdoors. To mimic the extra effort it takes to run outside, bump up the incline to between 1 and 2 percent. If you want more numbers, Google “hill runner” and “treadmill chart” to see how various inclines, from 0 to 10 percent, translate to different paces.
The rational answer: yes. The realistic answer: Squeeze it in if and when you can. A simple routine of body-weight squats, lunges, planks, sit-ups, and push-ups will go further, in terms of injury prevention and strength, than you think it will. There is a great routine in chapter 8 that you can do on a crosstraining day. Or tack on a few moves after your run: Even if you only do 20 push-ups and 40 squats twice a week, you’re 40 push-ups and 80 squats stronger than you used to be.
Go for an easy 20-minute trot on Saturday, if you’re so inclined, then have at it on Sunday.
“Eight-hundred-meter repeats. They’re long enough to challenge me, but still short enough for me to feel speedy.”
—LESLEY (In half-marathons and marathons, thinks of the last 2 to 3 miles as a totally separate race.)
“So far, 5 miles seems very comfy. I am able to run it while my oldest boy bikes beside me, and we talk the whole way.”
—NIKKI (Must-have piece of gear: shoes, socks, really good bra. “Oh, that’s three.”)
“My short interval run. We have a 5K course around our compound in Saudi Arabia that is quite hilly. I combine hills and intervals for a killer workout that leaves me wrecked and delirious!”
—CARRIE (Gets her favorite workout done by 7 A.M., because it’s 100 degrees by then.)
“I aim for 7.34 miles per run. I like the number 7, and I’m 34 years old—hence the number. After my birthday, I’ll be running a minimum of 35 weekly miles and 7.35 miles daily.”
—KAY (Caveat: Speed or terrain may vary according to energy level.)
“Still too new to have a favorite. I’d like to be able to run the 4-mile route near my house someday.”
—ANGIE (“I’ve supported my husband as he ran marathons. Now it’s my turn, and I’ve been running for 2 months. But in my mind, I’ve been a runner my whole life.”)
“Mile repeats, increasing my speed by 15 seconds or so per mile. I do five to six of them and feel like a superhero the rest of the day. The first time I did that workout is the first time I really understood the runner’s high!”
—KATE (Continues to marvel that she can be stronger and faster at age 39, after two kids, than she was before.)
“I love 10-milers, preferably on a fairly flat, crushed-gravel trail.”
—ROBIN (Started running because her boyfriend’s butt was smaller than hers.)
“My usual 3.5-mile course. It’s simple, and there’s not too much traffic.”
—NINA (Considered herself a real runner when people started mentioning they saw her out running.)
“Five to 8 miles on a new trail.”
—LESLEY (Worst night before a race: husband texted her at 4 A.M., saying he saw a lump/tumor on their son’s arm. No more sleep for her. At 7 A.M., he texted her again, saying it must have been the position he was sleeping in that caused the lump.)
Crosstraining doesn’t just refresh your spirit; it also gives your muscles a chance to break out of the rut running can put them in. Most of the training plans have a crosstraining day, and we encourage you to heed them. (Like we tell our kids: Do as I say, not as I do.) The guidelines set forth in our training plans should dictate the length and intensity of your workout, but the rest is up to you. Here are some—but by no means all—options that will enhance your running:
Barre Classes You won’t need to scrounge your daughter’s tutu and leotard for this workout—a pair of running capris and a tank top will suffice—but these types of workouts borrow heavily from ballet and the Lotte Berk Method. The common theme is using low or no weights to do a high number of repetitions of exercises that are designed to sculpt elongated muscles. If you can’t find a class in your area, check out a DVD and follow along.
Circuit Training This type of workout can be as structured or as spontaneous as you want. Head to the gym or work with what you have at home. Start on a cardio machine (elliptical, bike, climbing up and down a flight of stairs, jumping rope) for 5 to 10 minutes, move to a lower-body strength exercise (squats, lunges, hamstring curls, leg extensions) for a minute, move to an upper-body strength exercise (arm curls, pull-ups, triceps dips, push-ups) for a minute, and finally do a set of core strengthening moves (crunches, planks, bicycles) for a minute. Repeat the circuit (cardio, lower, upper, core) for the right-for-your-plan amount of time, finishing with an easy cardio cooldown.
Core Training Although it’s nice to banish a midsection memento from pregnancy, the real reason for this workout is to exert and build up your core, the area from the bottom of your rib cage to the bottom of your glutes. Core strength is crucial to proper running form, as it keeps all the limbs in line, instead of letting them splay out like pickup sticks. It also improves your posture, which leads to enhanced breathing on the run. Don’t just lie there and crunch: Options abound, from following a plan in a magazine article to doing a DVD workout to taking a core class at a gym.
Jumping Rope This is way harder than you remember it being in middle school, but the effort is well worth it: Jumping rope builds explosive power, which comes in handy on the hills and the last section of the race. Round up your kids for a jump rope or double Dutch contest. Whether solitary or en familia, it won’t take long for your heart to get thumping fast. (Added bonus: Clenching your love muscles to keep from peeing yourself while jumping blows Kegels away.)
Kickboxing A kick-booty option, kickboxing moves your body across all planes of motion (side to side, front to back, diagonally). Going 3-D enhances underused muscles, evens out muscle strength, increases flexibility, and gets your heart and lungs working overtime. Most gyms offer classes, or you can easily track down a DVD at the library. If all else fails, box a few rounds on Wii Sport. Don’t scoff: Coach Christine, an ultrarunning mom of two, was sore after a couple rounds.
Martial Arts From karate to tai chi, martial-arts movements teach patience, increase flexibility, and build strength and confidence—all skills that transfer neatly to running. Plus, you’ll be able to defend yourself if someone threatens your spot in the Porta-Potty line at a race. Many dojos (martial-arts schools) offer free sessions before committing to a chunk of lessons.
Power Walking Most hardcore runners cringe when they hear a certain four-letter word—walk—but don’t knock it until you try it for exercise. Keep your pace brisk and actively engage your leg and butt muscles. Walking increases your flexibility in the hip flexor area, a common tight spot for runners. Increase the challenge by walking uphill or at an incline on a treadmill, and seriously pumping your bent-to-90-degrees arms.
Rock Climbing If you are fortunate enough to have access to the great outdoors, find a group to show you the ropes, or stick to bouldering (navigating boulders as you stick closer to the ground, so no rope or harness is required). Indoor rock gyms are another option: Experienced climbers provide all the equipment and instruction, and you get a solid strength and agility workout.
Spinning Riding a bike to nowhere will get you to Destination: Fitness in no time. Take a class, or ride on the trainer solo at home. Pedaling at high cadence gets your fast-twitch muscles charged, whereas running focuses on endurance and slow-twitch muscle development. Occasionally kicking up the intensity, such as in a spin class, keeps the body guessing and adapting.
Swimming Nonimpact swimming allows you to escape the heat (or any other type of weather) while still giving your heart and lungs a decent workout. Up the intensity by throwing in some intervals or using some pool toys, such as a pull buoy (a Styrofoam doohickey you place between your upper thighs to help your lower body float while you use only your arms) or kickboard. Or dial it back in the other direction and Zen out with easy laps.
Tennis The side-to-side shuffling and running back and forth strengthens stabilizer muscles as well as run-specific muscles, and gets you winded plenty fast. If your serve isn’t Wimbledon worthy, remember there’s no line judge to dictate how you play; rallying is great exercise. In a pinch, do Sarah’s childhood favorite: Hit against a backboard, cement wall, or garage door.
Yoga Like martial arts, there is a range of yoga styles, from superactive to one step up from a nap. Vinyasa is often called “runner’s yoga” because the moves are done in a flowing style, leaving runners with a familiar “worked out” feeling. All forms of yoga improve balance, flexibility, and muscle control—qualities many runners lack. (Hey, you lookin’ at me?)
Zumba Nothing gets you out of the straight and narrow mentality running promotes faster than some Latin tunes and a little rhumba. This dance-inspired workout is surprisingly hard, and who doesn’t want to have a dancer’s body? Don’t take our word for it: Check out the transformation of Dancing with the Stars contestants.
“A 5K. One of the Stroller Strides instructors pressured us to enter. I was intrigued and gave it a shot. That instructor moved, and I became one, and now I plan on pressuring people, as well.”
—MARIA (“I always run better in a group, even if I am the last one lagging behind. I know I have to keep going. There’s no temptation to stop.”)
“My sister and I entered a Race for the Cure 5K in memory of our mom.”
—JULIE (Lost her GU supply in the Porta-Potty at mile 5 of the Chicago Marathon, and could not refuel until mile 18.)
“I entered an 8K in Richmond, Virginia, because my friends were doing it, and I wanted to get away for a girls’ weekend.”
—MEGAN (Had always wanted to run and, at age 38, “finally didn’t care what other people thought as I huffed and puffed.”)
“I entered a half-marathon because I never thought I could do it.”
—NATALIE (Could not run to the end of her driveway when she decided to register for 13.1 miles.)
“My first race distance was 2.3 miles. Aside from the lady leading it, I was the only adult running with 15 elementary kids.”
—RANDI (Hates the stagnant air at the gym.)
“15K. I started running with my husband, and it was the first race for both of us.”
—CHRISTINE (Used to be a cyclist, but switched to running: “The lack of equipment needed was liberating, and the cardiovascular workout is superior.”)
“I debuted at the Cherry Creek Sneak, a 5K, in 2008. It was my first race since junior high. I rode that high for a week.”
—MOLLY (Best recent race: Steamboat Half Marathon, fueled by pre-race margaritas and quality time with her running buddies.)
While we all love the one-foot-in-front-of-another activity, we occasionally need a break, even—or especially—when eyeing a starting line. Sprinkled throughout each training plan, there is the occasional directive to do a “fun workout.” These are different than crosstraining: Yes, these workouts will elevate your heart rate but the aim is to give your mouth a workout as you smile and laugh. Take your pick—or feel free to think up your own.
AQUA AEROBICS: Jack (yes, SBS’s 45-year-old man) insists the weekly water class he takes “is a challenging workout.” We’ll take his word for it, recommending it especially if you’re looking to avoid impact.
BIKE RIDING: Don’t go all Lance Armstrong on us; we’re talking toodling around town with your kids, maybe hitting up the library and a snow cone stand.
CROSS-COUNTRY SKIING: It takes more skill than most other options, but if you know how—or are game to learn—strap on some skis, and make the best of a snow-covered landscape.
DANCE CLASS: Whether you hit up a hip-hop class at your gym or a Jazzercise session at the local rec center, you’ll build agility, coordination, and fitness.
DODGEBALL: Believe it or not, leagues do exist. Bring back the happy (or painful) memories of childhood, while working some quick lateral movements and your upper body. Could be a good way to vent some frustrations, too.
FOURSQUARE: Okay, so you need three other players, but we love this recess-time standard. We don’t have any proof, but play it vigilantly enough and we think it would develop your upper body and agility.
ICE SKATING: Whether at an indoor rink or on a frozen backyard pond, this is solid fun. Who cares if you end up cleaning up the ice with your backside?
INLINE SKATING (AKA “ROLLERBLADING”): Yes, skates with wheels still exist—and it’s still a blast to bomb around a schoolyard blacktop or paved multiuse trail. Your glutes and quads won’t soon forget the workout.
OBSTACLE COURSE: Draw “tires” on the driveway with chalk for some agility drills, use a hedgerow as a stand-in for the hurdles, and make a puddle a water hazard to be leapt across. You’re only limited by your imagination—or until one of your kids gets hurt following you.
RELAY RACES: Take the kids to a park, or really go gonzo and enlist the whole neighborhood or first grade. Bring water balloons, eggs and spoons, potato sacks, and bungee cords (for the three-legged race, of course).
SHOOTING BASKETS: Play a spirited round of “horse” with your kiddies or maybe even an informal pickup game, channeling your inner Lisa Leslie.
SLEDDING: Enjoy the downhill—because the trek back up, pulling a sled loaded with a kid or two, will get you huffing and puffing.
SOCCER: Rally the kids or recruit some other parents standing on the sidelines while your grade-schoolers practice. Yes, it involves running, but it also develops coordination, something many runners lack.
WEIGHTED HULA HOOP: Hula hooping is, um, circling back into fashion, with classes offered in parks, at gyms, and on DVDs. You can find weighted ones, usually 1 to 5 pounds, at many sporting goods stores; they often come with instructions.
Because you’ve got enough numbers in your life—height charts, your ATM PIN, the date of your last period, trying to figure out algebra and realizing that you’re not smarter than a fifth grader—we distilled training speeds into five zones. They are based on a scale of perceived effort (PE), where 0 percent is lying in your warm bed and 100 percent is all-out sprinting because a foaming-at-the-mouth raccoon is hot on your heels. If you are a numbers gal, realize that these percentages don’t equate exactly to your maximum heart rate, but they’re pretty close.
By Sarah + Dimity
While we agree that music has an amazing pump-us-up ability, we can’t agree on the songs that get us moving no matter what state we’re in when we hear them. Our solution? We each chose our top twenty-five inspirational tunes. (Caveat: We didn’t repeat any songs in the three playlists in Run Like a Mother, thus the reason Springsteen’s “The Rising” is missing from Dim’s list, and Sarah left off Tina Turner’s “The Best.”)
1 “Lose Yourself” by Eminem (Gotta lead with the obvious choice.)
2 “Fighter” by Christina Aguilera
3 “Crazy in Love” by Beyoncé ft. Jay-Z
4 “Moves Like Jagger” by Maroon 5 ft. Christina Aguilera
5 “#1” by Nelly (The title alone motivates!)
6 “Alive” by Pearl Jam
7 “You Shook Me All Night Long” by AC/DC
8 “Any Way You Want It” by Journey
9 “Runnin’ Down a Dream” by Tom Petty
10 “Move Along” by the All-American Rejects
11 “Superman” by R.E.M. (If you can’t tell, I’m into inspiring titles.)
12 “I Gotta Feeling” by The Black Eyed Peas
13 “Here Comes the Hotstepper” by Ini Kamoze
14 “My Body” by Young the Giant
15 “You Dropped a Bomb on Me” by the Gap Band (A psych-song from college rowing days.)
16 “Raise Your Glass” by P!nk
17 “Groove Is in the Heart” by Deee-Lite
18 “Here I Go Again” by Whitesnake (Mandatory fist pump; optional shaking of hair.)
19 “Heaven” by the Psychedelic Furs
20 “Eye of the Tiger” by Survivor (Pure cheese, but come on.)
21 “Basket Case” by Green Day
22 “Hard to Handle” by The Black Crowes
23 “Sense of Purpose” by Third World
24 “Gimme More” by Britney Spears (Gets me moving from the opening line, “It’s Britney, b*#@h.” Snarl.)
25 “More” by Usher (Give more, then even a little more. Empty that tank!)
1 “Walkin’ on Sunshine” by Katrina & The Waves (“I feel alive, I feel the love, I feel the love that’s really real.”)
2 “Breathe” by Collective Soul
3 “Let It Will Be” by Madonna
4 “Closer to Fine” by Indigo Girls
5 “Slight Figure of Speech” by the Avett Brothers (A good beat and creative lyrics: two of my fave things.)
6 “Brighter than the Sun” by Colbie Caillat
7 “Little Bird” by Annie Lennox (Go tall women! Go little birds!)
8 “Bad Romance” by Lady Gaga
9 “Club Can’t Handle Me” by Flo Rida ft. David Guetta
10 “Let the Rain” by Sara Bareilles
11 “Take a Chance on Me” by ABBA
12 “The Distance” by Cake
13 “Roll Away Your Stone” by Mumford & Sons
14 “Alex Chilton” by The Replacements
15 “Happy Girl” by Martina McBride (I always think of Amelia, my daughter, when this plays.)
16 “Good Things” by the BoDeans
17 “Accidentally in Love” by Counting Crows
18 “Praise You” by Fatboy Slim
19 “If You’re Going through Hell (Before the Devil Even Knows)” by Rodney Atkins (Could be my race motto: “If you’re going through hell, keep on going. Don’t slow down.”)
20 “Talk Me Down” by Gets the Girl
21 “Whip Smart” by Liz Phair
22 “Mary’s Place” by Bruce Springsteen
23 “See These Bones” by Nada Surf
24 “Dog Days Are Over” by Florence + The Machine (“Run fast for your mother.” Damn straight, Flo.)
25 “Don’t Stop Believing” by the Glee cast (Yes, cheese, but I defy you to not sing along.)
1 Beyond, how do I make it to the finish line?
2 With serious input by Christine Hinton, the amazing running coach and ultrarunner who wrote all of the “Finish It” and “Own It” training plans in the previous sections. Just wanted you to know her expertise was still on board.
3 Yup. Ending on an easy one.