So this happened. Instead of something else.

This week the internet Lost It’s Mind when this photo made it’s way around News Feeds across the Whole Wide World.

In case you missed it, this is a photo of a women’s cycling team from Bogotá, Colombia in the Tour of Tuscany wearing a rather unfortunate kit that features a wide band of fleshy-colored fabric across the crotch and hips. Clearly, it doesn’t photograph well. It’s actually gold, not nude. And those aren’t exposed vaginas. Well they’re vaginas, but they’re covered.

The Colombians didn’t “go all Brazilian” as proclaimed in the Mirror’s “Camel Toe” Headlined piece. Oh, the puns flew over their lady bits. Twitter even slapped a “sensitive material” warning on some of the pictures. The BBC ran a black bar across their bits. And then this from International Cycling Union President, Brian Cookson:

Quite frankly, I think he has more important matters to investigate in cycling than these not-so-cute kits. Just sayin’.

Those kits were designed by team member Angie Tatiana Rojas. Just to make things clear, Angie is a professional athlete. She’s a female professional cyclist. So since we were going to be chit chatting about women’s cycling, maybe we should have discussed more important issues and not 6 labia majoras.

Aoife Glass wrote a great piece over at Total Women’s Cycling about what the conversation should have been about. She touches on inequalities which professional female cyclists have been dealing with for years. Lately, they’ve been reaching a boiling point. While women in cycling have certainly come a long way this year with La Course by Le Tour de France, which brought the top women in cycling to ride the legendary route, and win a respectable purse, there are still miles to go. And they’re all uphill.

According to her piece, here are the 5 Issues in Women’s Professional Cycling that Are More Important Than That Kit:

  1. Equal Pay
  2. Equal Prize Money
  3. Equal Racing
  4. Equal Coverage
  5. Equal Funding and Opportunities

It’s a shame that the dialogue couldn’t be about what’s REALLY going on in women’s cycling and not about which team is going to wind up on the “What Not To Wear” list. When will this end? The theme there is Equality, not Camel Toes. It’s the same goddamn story and it’s unacceptable. Not for nothing, they’re not the first team to sport a gold kit. A Spanish Men’s pro team wore the same unfortunate color. Back in 2010. And the Twitterverse didn’t make a peep. Somehow sadly, I’m not surprised.

Boston Bound

BAASymbol

This post will be short and sweet.

Very sweet.

Got confirmation from the Boston Athletic Association on Sunday that I have a spot in the 2015 Boston Marathon!

I might come down off of Cloud 9 sometime, but I don’t think it will be anytime soon.

Boston is #1 on my Bucket List of marathons. And I’m running it.

You can read about my love for my hometown here.

You can read about my love for this marathon (and devastation at the 2013 tragedy) here and here.

You can read Colby’s recap of our epic experience watching the 2014 Boston Marathon at the crest of Heartbreak Hill here.

The Boston Marathon and I go waaaaay back.

I’ve been cheering this race from the sidelines since the mid-70’s.

I’ve been running up Heartbreak Hill on regular training runs since high school.

And now I’ll be running it wearing a Boston Marathon bib.

Sweet, indeed.

Anyone else planning on running Boston 2015? Which marathons are on your bucket list?

Tapering Out Loud

I’m officially Tapering.

IMG_1194.PNG

How in the name of The Tarahumara did THAT happen?

Good grief. Did I even train for a 50k? I can’t remember. It’s all a goddamn blur. My legs are exhausted, so something happened. I feel stronger, so I’m guessing the hill repeats worked. I have a case of The Nerves already, so the VT50 has got to be close. It’s kinda like being in college. You know when you wake up hung over, in last night’s clothes, on your buddy’s futon with a mustache drawn on your face in Sharpie?

Kind of like this…

IMG_1195.JPG

Me, muttering: I guess I had a good time?

{Staggers to mirror.}

Me, bellowing: Oh yeah I did!

It’s kind of just like that actually. A big old: WHAT. THE. HELL. Why didn’t someone stop me before it was too late?? So over the next two weeks I solemnly swear I will make a valiant attempt to keep my shit together. Here is the plan: The way I see it, it’s going to go one of two ways.

1. Lighter, quality runs. Some hill repeats. Core work. Paws up. Lotsa sleep. And an increase in carbs.

Or.

2. Several anxiety attacks. Self doubt. Phantom aches. A hysterical breakdown. Insomnia. And an increase in carbs.

Either way, I’m ready. :-)

How do you combat The Taper Crazies? What is the one Taper Ritual you do every time? Have you ever woken up with a mustache drawn on your face? {Fact: I have not. And here you thought I had. Silly Rabbit.}

NEWSFLASH! Tina and I are on Twitter!!! I know. Welcome to 2014 Girls. Follow us on Twitter! Here we are!

Cheaper Than Therapy

I have had a week. I. Have. Had. A. Freaking. Week. Is that clear enough?

End of my rope, hanging by a thread, on the brink…name your cliché, and I was there yesterday morning.

Everything with me actually is fine. But so, so many people that are around me are hurting – physically, emotionally, mentally. Sometimes it just feels like too much. I love so many people who are going through hard times right now. It hurts. It seems the whole world is hurting (the whole world is really f*cked up, too, but that is another post altogether).

I hesitate to pick up the phone in case it is more bad news.

I am terrified to click on a newslink for fear that I will view something so horrific that it is burned into my retina for the rest of my days.

I cannot stand the days leading up to September 11. I was in NYC that day. That beautiful blue-skied day in my beloved city that erupted into terror and black smoke. I was safe, thank God, but forever changed. I was 7 months pregnant, stuck in a city that was both locked down and under attack with no way to get home. I get anxious every year during this week- reliving the fear, remembering the stories and mourning those who were not safe. I was so, so lucky. And yet; changed. Forever. As we all were.

My text to Colby yesterday morning summed up my mental state: “The World Has Got To Get Its Shit Together. Period.”

(I also followed up with a warning that I was on an epic rant in case she planned on calling. Friends don’t let friends call crazy people without a warning).

By the time I got the kids on the bus – that would be 8:02 AM – I felt like I was going to jump out of my skin. Literally.

So I did what I have been doing since I was 16 years old. I laced up, and headed out.

No heartrate monitor, because I wanted to run hard and didn’t want the criticism.

No Garmin, because I really didn’t give a crap how far or how fast I ran.

This wasn’t a training run.

This was a survival run.

I ran up to our middle school track and ran as hard as I could for as long as I could. I wanted a track because I wanted to be able to run without having to think about traffic, pedestrians or cyclists – just look ahead and run. I ran like a feral animal. I ran until I felt like I might puke, then noticed that the middle school gym classes were coming out for sports. My son goes to the middle school and I’m pretty sure that having your mom puke in front of the whole 7th grade will kill your rap for well, probably, forever. So I stopped, got a hold of myself, caught my breath and ran home. All so he can have his choice of prom dates someday. I hadn’t completely lost it, after all.

I arrived home a new person. A person who was ready and equipped to deal with the realities of life. Whatever crappy things it might bring.

Since the day I started running for the sake of running, it has empowered me. I can start a run with the weight of the world on my shoulders, but by the end, I know I can handle whatever is thrown my way. Yesterday was no different. I’m mostly all good now.

Running. It’s powerful. It’s inspiring. It boosts me in a way that nothing else can.

And it’s a hell of a lot cheaper than therapy.

Anyone else run for therapy? Having a crappy week? How do you deal with the insanity that is life?

Super Saturated

enough

I have hit my Pumpkin Spice Saturation Point. And it’s not even goddamn fall yet. In fact, this post is 3 weeks late because I actually hit my PSSP in August. AUGUST. That’s summer. I believe the day I hit it, it was 90 degrees with 90% humidity and I had just cut a long run short because I was a dehydrated, delirious mess. That day did not scream “BRING ON THE NUTMEG PUMPKIN-Y HEAVINESS!! HOORAY!”  Maybe I could have choked down an ICED pumpkin spice coffee (on the beach, in a bikini) but certainly not a hot one. The Facts:

  • Halloween Costumes were gone by the end of July.
  • I saw a turkey, a Pilgrim and a cornucopia in August.
  • And Santa better thrown on his board shorts because I spied his jolly old ass a week ago.

What is the goddamn rush?

Slow down.

For the love of Autumn, slow down. Please. We’re all rushed enough. Can we not ENJOY the Seasons? Can’t we happily anticipate the Holidays, without having them jammed down our throats, months in advance? Can’t we enjoy seasonal shit in the the season they are supposed to actually occur? They’re killing me. And I love pumpkin spice. I do. Let that be known. But honest to gourds, shit is getting crazy. In case you haven’t noticed, here’s what’s new on the Pumpkin Spice Horizon. It’s kind of a natural progression here- breakfast, snacks, happy hour and (cough) desert.

1. Bigelow, Pumpkin Spice Tea. Not too crazy. Nice. Yummy. Hot tea.

pumpkin spice tea

2. Eggo, Limited Edition, Pumpkin Spice Waffles. Betcha they’re not all that bad, in a sugary card board kinda way.

pumpkin spice waffles

3. Limited Batch Chobani Pumpkin Spice Greek Yogurt. This might not be all that bad. They might be on to something with this one. Is ‘pumpkin spice’ the new ‘honey’ in Greece? I’m going out on a limb and saying, No.

pumpkin spice chobani

4.Thomas’ Limited Edition Pumpkin Spice Bagels. I’ve had these. They ain’t bad. Like at all.

pumpkin spice bagels

5. Limited Edition Kraft Philadelphia Pumpkin Spice Flavored Cream Cheese. Spread this on your Pumpkin Spice Bagel and you might OD. That might be a bit much.

pumpkin spice cream cheese

6. So Delicious Dairy Free Pumpkin Spice Coconut Milk. Come on. This is getting to be a bit much.

pumpkin spice coconut

7. Planter Pumpkin Spice Almonds. WHAT? Hey. Wait a minute. Now those I really might try….

pumpkin spice almonds8. Pumpkin Pie Spice Pringles. By the way, they’re artificially flavored in case you thought Pumpkin Pie Spice was a naturally occurring substance.

pumpkin spice pringles 9. Pumpkin Spice Hershey’s Kisses. Oh come on. You’re killing me.

pumpkin spice kisses

10. Pumpkin Spice M&Ms. Even the M&M looks goddamn horrified. He is so over this.

pumpkin spice mm 11.  Pumpkin Spice Oreo’s. Why do I get the sneaking suspicion that these bad boys taste like an Autumn Yankee Candle?

pumpkin spice oreos

12. HIT Supplements Pumpkin Spice Premium Whey Blend. Become a Giant Pumpkin. NOW. Seasonal Supplements. Yup. Seasonal Supplements, guaranteed to PUMP you up. See what I just did right there? pumpkin spice whey protein

13. Starbuck’s Pumpkin Spice Latte Ice Cream. I’m sorry. I think I just fainted. NOW THIS ONE I AM BUYING. Perhaps in bulk. I vote this the Number One addition to the Pumpkin Spice Line Up. And when is it supposedly going to hit the shelves? IN NOVEMBER. When it should, dammit. Who knows. This post is light on research. It’s probably already out. And was in April. Let’s not fact check among friends, shall we?

pumpkin spice ice cream

14. Pinnacle Pumpkin Pie Vodka. Now we’re talking! And check out that martini. Shit’s got a crust. Impressive. I think I just got Type II Diabetes at the mere sight of that cocktail. Holy Sweetness.

pinnacle pumpkin pie vodka

15. Durex Pumpkin Spice Condom. Wait. What the?!?!?  COME ON. :-)

pumpkin spice condom

Because THAT’S how ridiculous it is out there. This concludes my rant. Thank you for reading. Now back to running….

Have you OD’d on Pumpkin Spice? Have you tried any of these? (Not the condom., Silly. That was an internet myth.) Am I missing any REALLY ridiculous ones?

 

Gonna Fly Now

Cue the Rocky Theme – I’m officially registered for Philly!

I have been saying that I’m running it for around month now, so figured I might as well register.

And so it begins.

Not so much the running. I do that anyway. Now begins the mental torture.

How am I supposed to be training? What am I doing wrong? What am I doing that I shouldn’t be doing? What should I be doing that I’m not doing? Am I getting worse instead of better? What’s my plan?

For Marathon #1, it was simple. I downloaded a “First Marathon Training Guide” and followed it. And just as people say, if you follow the plan, you’ll do fine. I followed the plan and did fine. I really, really like it when the world works that way.

But what do I do now? I haven’t found a “Second Marathon Training Guide,” and I’m afraid that if I do find one now, I’ll learn that I’m way behind and will have a panic attack. I don’t think I’m ready for the “Intermediate Marathoner’s Training Guide.” I won’t even glance at “Marathon Training for a PR!” since I am doing a Spartan the week before and a PR goal seems kind of completely delusional.

For the past few weeks, I’ve just been doing my regular thing and increasing my long run by a mile each week, keeping the rest of my runs the same. Yesterday’s long run was 15, and I’ll probably clock around 35 total miles for this week. I’m running slower than last year on slow run and recovery days, now that I have my handy-dandy heartrate monitor. I’m running fine (although very slo-o-o-wly, so my heartrate monitor doesn’t yell at me), especially given the ridiculous heat and humidity we have had lately. But still – who the heck am I to be running without a proper plan??? Number One on my to-do list this week is to check out training plans and choose one.

The running of course, is never the hardest part of training for a marathon. It’s the mental gymnastics.

The teeny tiny Sane part of my brain says I’ll be fine. I will not win and I will not die during the Philly marathon whether I follow the perfect plan or not, so there is really nothing extreme to be stressed about. It is pretty unlikely that I won’t finish, and if I don’t, it will probably be for a very good reason beyond my control. Sane Brain asks what I am worried about. That I’ll slip on a philly cheesesteak and hurt myself? (unlikely). Tire out and have to walk? (So what?) Run slower than I’d like? (So what?) Stop to take a picture with a man in a gorilla suit, have my calf seize and have to limp the last few miles? (already happened to Diva Cindi when we ran the Heartbreak Half. Not gonna happen again so soon). Sane Brain is telling me to chill out. But Sane Brain is small and quiet.

Lisa keeps telling me I'll do fine. But she's practically whispering.

Lisa keeps telling me I’ll do fine. But she’s practically whispering.

The major part of my brain – Insane Brain – is killing me. Insane Brain is not impressed and not optimistic. Unfortunately, insane Brain is bigger and louder than Sane Brain. And every distance runner out there knows what Insane Brain keeps telling me.

Bart keeps saying "Dude, you're screwed!" And he's really, really loud. And drunk. AND HE WON'T SHUT UP!!

Bart keeps saying “Dude, you’re screwed!” And he’s really, really loud. And drunk. AND HE WON’T SHUT UP!!

And so it begins.

What Marathon Training Plans do you recommend? Any good ones for crazy people? Maybe combo Marathon Training/ Intensive Therapy Plans???

 

See a penny pick it up…

20140906-215911-79151969.jpg
…all long run you’ll have good luck.

Hey. It’s my penny and I can wish if I want to.

I found this little banged up, broken down penny on my run today. I saw it glinting in the dirt under a bright September sun. It was 88 with 92% humidity, so you can believe me when I tell you that I thought it was a goddamn mirage. I snatched that little sucker up.

And made a wish.

Tomorrow morning I’m running long. Long long. It will be my last long run before My First Ultra, a 50k at the VT50. If you’ve been keeping tabs on Our Little Blog, you know the following about me:

1. The last long run before the Vermont City Marathon resulted in a trip to the emergency room, 3 stitches, Dermabond, abrasions and one Badass Shiner that lasted for weeks. It also resulted in permanent facial scarring. I see a plastic surgeon soon for a scar revision. And quite possibly a brow lift. Either that or I’m laying off of the salt. I’m beginning to look like a Shar-Pei. You can recount the horror here.

2. I ran the Vermont City Marathon, my lucky number 7th marathon, complete with shiner and shit eating grin. It was not my fastest, but it was one I was most proud of. You can re-live the glory here.

3. I developed PMWS, Post-Marathon Withdrawal Syndrome and being a blogger, documented the whole damn thing. Do you think you have it? You can check here.

4. In a moment of pure insanity, I pulled the trigger and registered for my first Ultra. You can read that death wish here.

It’s been quite the Running Trip. So here I am, Last Pre-Ultra Long Run Eve, rolling that gritty little penny between my fingers, and thinking about my journey.

We’ve come a long way, that little penny and I.

And she’s gonna go longer in the morn’.

Gear, Glorious Gear!

20140904-213813-77893037.jpg

It’s Christmas up in here!

There are few things greater than receiving all of the items you’ve recently purchased online on the SAME day. What are the odds, right? Ok. Maybe getting all the items you’ve ordered for free would be better, but alas, I am still like a 6 year-old on Christmas Morning who dances with glee on the fireplace hearth when she sees the UPS guy walk up the driveway. With the VT50 slowly creeping up on me (like an itchy, irritating rash), I needed some new gear. More specifically new socks, new visor, new hydration vest, and new legs a new pair of trail running shoes. The new kicks weren’t a part of the recent order. I got them weeks ago and LOVE running in them.

IMG_1184.JPG The Product: Injinji Performance 2.0 RUN Light Weight toe sock. After the Great Toenail Revolt of 2014 at the VermontCity Marathon, I decided to look into Injinji toe socks. I had heard wondrous things about them. The fit. The comfort. The lack of issues associated with wearing them. People seem to love them. Seeing as how I only had 7 toenails left, I figured I had not much left to lose. I decided to give them a go.

The Verdict: I really dig them! I am going to be honest, I wasn’t sure I was going to love them at first. I put them on and they felt weird. And I looked like a Hobbit. Or Jack Johnson. After several runs, I am really liking them! You lose the- there’s something between my toes- feeling pretty quickly. They are super comfortable and had zero issues with rubbing or blisters. They feel snug and supportive without being tight and restrictive. I bought the lowest profile sock. And they didn’t budge or bunch up during any of the 5 trail runs I went on. Thumbs Toes up!

IMG_1187.GIF
The Product: Nathan Zeal Women’s (2L) Hydration Vest Pack. If there is one thing I am paranoid about during long runs it’s running out of water. Camel, I am not. I usually wear a hydration belt, drop water bottles along my route or use a hand held bottle. While all of them are perfectly reasonable, I figure tackling a 50K with longer stretches between aid stations might require something more substantial. And more comfortable. Enter the Hydration Vest.

The Verdict: I love it. Really love it. It fits. It doesn’t bounce or chafe AT ALL and I used it all oppressively humid week. I was impressed. There are plenty of straps to fine tune adjustments and also plenty of zipper pouches to stash Gu, keys, your iPhone, real food, whatevs. It has a 2L bladder which I found plenty huge. It’s also really easy to clean and invert. I’m not all that big (a GIANT 5″2) and the Women’s Zeal fit just right. The other nice thing is the strap across your Lady Bits adjusts (it slides up and down) so you don’t wind up feeling like you’re wearing a push-up bra and running in the Lady Marmalade video. Again. I was impressed. Add another 18oz SpeedGrab bottle in the front for your performance drink and you’re golden. The bottle also does not hinder your movement. I had no issues whatsoever. Oh. And another thing. She’s got a whistle attached. Of course I blew it wildly.

IMG_1186.PNG The Product: Betty Designs Signature Visor. I’ve never been a visor girl- always a full on hat. But sometimes full on hats can get hot, so I figured I would try a visor and let my head breathe and my ponytail flip freely.

20140904-215031-78631932.jpgThe Verdict: In the interest of full disclosure I will admit I bought this visor because IT’S FREAKING BADASS. I love Betty Designs, their logo, their whole philosophy. They make fantastic cycling kits which I have, love and recommend. See? That’s me being a Badass Betty in my rad kit which fits like a glove. They’ve got great designs—not super girly girl. Just super badass. The visor is made by Headsweats and embroidered with the Betty Designs logo. It has this awesome elastic band which is super comfortable and FITS without cutting off the circulation to your brain. There is also a terry band near the brim that keeps the sweat out of you eyes. I may have purchased this initially because it was beyond cute, but I found it’s super functional. LOVES IT.

IMG_1189.JPGThe Product: Pearl Izumi Women’s EM Trail M2. I wasn’t happy with the trail shoe I had been running in and I expressed my disgust with my Blogger Friend Carly @ The Next Finish Line who suggested I take a gander at the Pearl Izumi’s. Happy Feet! Happy Feet!

20140904-213912-77952351.jpg

If I had to sum up how I feel about this trail shoe I would have to say: Smooth, smooth like a buttermilk biscuit. They also feel extremely secure. Like I’m not going to roll an ankle or slip and fall on my ass, secure. They grip without feeling like your stuck in a glue trap. I know- I am SUPER technical. They have a wide toe box, allowing you to freely wiggle your toes which I desperately need to do at all times. I also think there is a pretty good chance my feet will be swollen like sausages during this 50k, so I figured the more room I have, the better chance of retaining my 7 remaining toenails. Let’s hope I’m right. They are really well cushioned, not quite pillowy, but definitely cushioned.

20140904-214001-78001399.jpgStep on a rock and it doesn’t feel like it’s slicing your paw open. They also have a toe guard to ward off stubbing. I am flat-footed and the stability they provide is more than adequate for me. Shock of all shocks, they’re light. They also have these super cool shoe laces which stay tied. I feel much more sure footed in these babies. And they’re purple. I swear they make me run faster. Leon James loved them too. Thus the Happy Dog Photobomb.

What is one piece of running gear you can’t possibly live without? How much cash are you willing to drop on running sneakers? And while I’m on the topic, how often do you replace them?

All opinions expressed in this review are my own. I purchased the items with my own cash. If I didn’t like them, believe me, you would know. :-)

Sweatember

big ang sweating gif

Was I being Punked this past weekend? Did I miss a Pre-DeMila (See what I just did right there? Demi + Mila = DeMila. :-) ) Ashton Kutcher lurking in the woods somewhere ready to jump out and Punk my ass?!?!

No.

I ran 3 runs this weekend.
And they all sucked.

Every hot, oppressively humid mile of them- AWFUL. 89 degrees and 95% humidity. Every damn day. NINETY-FIVE PERCENT. What kind of nonsense is that?  Shouldn’t it just be raining at that point? Oh it was Labor Day alright. More like- My heart is in a severe arrhythmia and might just leap out of my chest and cannonball into the goddamn Long Island Sound ‘cuz I’m breathing Be-Labored Day.  I haven’t had 3 Consecutive Awful Runs EVER. Usually you have one. Maybe two. But 3?

Such. Shit.

This Humid Sufferfest ruined my confidence. The VT50 is in less than a month and I am in full on freak out mode. I had to cut my long run short. Heart rate way too high, breathing way to gaspy. Bad stuff. I recovered (on the couch in the Meat Locker that is my house) but I was still disappointed. Way disappointed. I felt like I quit. It’s definitely not what I needed this close to the 50k. But, I listened to my body which flashed a “Tilt'” sign and I knew it was time to stop. Humidity, 1. Colby, -3.

On the bright side, I did run on beautiful trails and used my new Nathan Zeal 2L Hydration Vest! A full review to follow! In short: I LOVE it.
No bounce.
No bite.
It fits.
Just right.

WHAT THE?!?! Where the hell did THAT come from? Who am I? I’ll tell you who I am…

A dehydrated, disgruntled, delirious runner. Who’s on a goddamn mission.
That’s who.

How far did you get this weekend? Did the humidity kick you in the teeth? Have you run with a hydration vest?

20140903-223300-81180031.jpg

20140903-223257-81177358.jpg

20140903-223258-81178244.jpg

20140903-223259-81179086.jpg

20140903-223300-81180879.jpg

20140903-223301-81181718.jpg

20140903-223302-81182254.jpg

20140903-223449-81289125.jpg

Play Me a Slow One

Good times, Good times.

Good times, Good times.

 

About 2 minutes into my first training run with the heartrate monitor, I realized that music would be key to learning how to slow the hell down. Halfway down my road, I confirmed that it is not possible to run slowly to The Beastie Boys’ “Girls.” No matter what my mind said, my legs wanted to pick up the pace to match the beat. (The Violent Femmes “Blister in the Sun” is another one. I dare you to try and run slowly to that. Trust me, you can’t).

I usually run with music. Not always, and I know from running races without music that I run faster when I leave the headphones at home. So for my new, counterintuitive, slow running (fast walking?) regimen, I knew I’d want my tunes. But they need to be the right kind of tunes for the slower pace.

During last week’s long run, I was lucky enough to hit a rock block of Pearl Jam followed by a rock block of Pink Floyd on a local radio station. Jackpot! I had no problem running slowly for the 20+ minutes of the blocks. I also felt like I was under the influence of something pleasant and illegal. It was nice.

Since you’re running, though, you can’t have something too slow or depressing. “Unchained Melody” just ain’t gonna cut it. You also have to watch for those songs that tripped you up at middle school dances because they start slow and end fast. (You know – “Come Sail Away,” Stairway to Heaven” and the like – one minute you’re doing the dance where you basically just hug and sway, and the next minute you’re forced to do the step side-to-side and clap dance, which is just so, so, painfully awkward.) You don’t want something that tempts you to add hill repeats into a recovery run.

After a few days of scrolling through my playlist for good slow and recovery run tunes, I figured out a bunch that work. I don’t listen to these same ones over and over, but if I find I’m starting to speed up, I put one of them on to get me back in a slower groove. NOTE: This list has not been compiled scientifically (Colby is the scientist – I’m just a lawyer. Hence, everything has to come with a caveat, warning or disclaimer.). I think that there are websites that calculate bpm’s for songs, etc., but I can’t put that much research into it. Sweet Jesus, I have enough on my plate researching the law. I’m just listing songs that work for me.

1. Interstate Love Song by Stone Temple Pilots. Plush is good, too.
2. Pumped up Kicks by Foster the People
3. You Can’t Always Get What You Want by The Rolling Stones
4. Brain Stew by Green Day – but beware – if you download the track that transitions into Jaded at the end, you may have a heart attack when the tempo changes. You’ve been warned.
5. Somebody to Love by Queen
6. Everyday I Write the Book by Elvis Costello
7. Insane in the Brain by Cypress Hill
8. I Still Haven’t Found What I’m Looking For by U2
9. Praise You by Fatboy Slim
10. Signed, Sealed, Delivered by Stevie Wonder
11. Truckin’ by The Grateful Dead
12. What I Got by Sublime
13. Wonderwall by Oasis
14. Where is the Love by Black Eyed Peas