Roni's Weigh » Workout Playlists

Workout Playlist: 132 BPM and Beyond

roni — Mon, 27 Sep 2010 13:14:31 +0000

Chris from Run Hundred is back with another playlist. If you remember he did a great walking one for us based on Muse’s Rising Up. Well this week I asked him to speed it up a bit. Here’s what he came up with. Love that he goes of the beaten path. I like discovering new songs and artists.

Oh! and I’m going to beg him to write a guest post breaking down the BPM thing for us. What exactly is it? How does he figure it out? and What are good rates for different exercises? I’m getting much more into it since working with him but it gets confusing!

Having started out with a slower, brisk walking playlist for Roni–we tried to amp things up a bit this time around.

It’s not quite running material. For that, you’ll likely want something 140 BPM or higher.

But, this will get you moving–particularly if you’re on an elliptical or other machine, where the reps are slightly lower anyway.

All of the songs in the playlist below clock in between 132 and 134 BPM.

There’s a gem from the Darkness’ overlooked sophomore album.

You’ll also hear Gossip banging through something that sounds (to me, at least) like a young Aretha Franklin or Shirley Bassey fronting an indie dance band.

And there are a couple electronic/hip-hop collaborations. One of these features Tiesto and a gang of dudes–some of whom have won Oscars! And the other features Steve Aoki and Will.I.Am from Black Eyed Peas–the latter of whom appears as his party monster alter-ego.

Lastly there are curiosities, like an early They Might Be Giants track and Grum’s latest single–which samples Toto (the band, not the dog from Oz) and slows the vocals way down–while simultaneously jacking the beat up.

If you’re looking for a break from working out to radio hits, this might make for a lively departure from the norm.

The full list follows…

Chris Lawhorn is the resident DJ at Marie Claire and workout music expert at Real Age. Each month, he reviews 300-400 new singles–trying to find the best new music for a workout. To vote on upcoming tracks, hear this month’s contenders, and find more resources for matching songs to the pace of your exercise routine, you can visit his workout music site.

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Rising Up: A Workout Playlist

roni — Mon, 16 Aug 2010 15:52:27 +0000

It’s New Music Monday here at Roni’s Weigh! I was so excited when Chris from Run Hundred asked if I’d be open to music suggestions based some of my favroite songs. I love music when running but I tend to ignore things like beats per minute (BPM) when selecting running/workout mixes. I simply go with what I like.

Chris, on the other hand, knows his stuff! He put together this awesome mix that I listened to on my 7 mile run yesturday. The run actually turned into a run/walk as it was my first time getting out there since my illness this past week. The music was perfect for a high tempo walk and it really kept me going when I needed a break from running.

Anyway, I’ll let Chris take over and make his reccomendations. I’m thinking about making this a weekly or bi-weekly feature so let me know what you think!

Roni and I’d talked about trying to piece together a workout playlist based around a few of her favorite gym jams.

The challenge here was to take her song of choice ("Uprising" by Muse) and find nine more songs with the same tempo (128 BPM).

My hunch is that the lady loves rock. But this is, no joke, one of three BPMs where most all techno/dance music clocks in. If you’re curious, 125 BPM and 132 BPM are the other two tempos to which Jersey Shore-style, fist-pumping music generally adheres.

Having said that, I tried to include a little something for everyone. So, there’s Bloc Party, Sweet, and Weezer for the rock fans. And Prodigy, Deep Dish, a Lily Allen remix for dance fans. Plus, there’s a track from Peter Gelderblom that splits the difference by turning a Red Hot Chili Peppers track into a club favorite. Lastly, if you’ve got no allegiance–there are curveballs from both Sia and Junior Senior.

Regardless of what moves you, there ought to be something here that fits with your workout routine. Especially if you’re workout routine is around 128 BPM (think: brisk walking), there’s a lot here that’ll fit.

Playlist:

Bio:

Chris Lawhorn is the resident DJ at Marie Claire magazine and runs a workout music database. If you’d like to hear the current releases, vote on upcoming tracks, or find out who didn’t make the cut–you can check out Run Hundred.

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My Latest 1 Hour Running Mix

roni — Fri, 02 Jul 2010 13:18:14 +0000

Sorry I’ve been slacking in the workout play list department. Here’s what I’m currently listening to on my runs. The songs are in order from longest to shortest but I normally have it on shuffle. The totally running time is 1 hour…

All links will open in iTunes.
The list goes: song title – album by artist.

Magic Man – Dreamboat Annie by Heart
Home – Up from Below (Bonus Track Version) by Edward Sharpe & The Magnetic Zeros
Uprising – The Resistance by Muse
Kool Thing – Goo by Sonic Youth
Little Lion Man – Sigh No More by Mumford & Sons
Ain’t Talkin’ ‘Bout Love – Van Halen by Van Halen
How You Like Me Now (Single Edit) – The House That Dirt Built by The Heavy
The Difference Between Us – Sea of Cowards Us by The Dead Weather
In Spite of Ourselves – In Spite of Ourselves by John Prine & Iris DeMent
I’m Not Like Everybody Else by The Kinks <— Why this version is NOT on iTunes, I’ll never know. It’s on their greatest hits album.
Heaven for the Weather – Everything Is Borrowed by The Streets
Paper Planes – Kala (Bonus Track Version) by M.I.A.
Fighter Girl – Fighter Girl – Single by Mason Jennings
I Know What I Am – Baby Darling Doll Face Honey by Band of Skulls
Jesus Walks – The College Dropout by Kanye West
But It’s Alright – The Best of Loma Records – The Rise and Fall of a 1960′s Soul Label by J.J. Jackson

Any new music your listening to that you’d like to share? I always love mixing it up!

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Quick Post with a New Running/Workout Mix

roni — Fri, 18 Dec 2009 04:10:14 +0000

This is going to be super quick. I’m falling asleep watching The Mentalist and I refuse to stay up any later as all I want to do is eat. Not because I’m hungry but because I’m tired. I think I’ve been doing that a lot lately.

Anyway, some quick bullet point updates. . .

This weekend I’m taking the husband to Atlantic City for his birthday. We haven’t gone all year with the move and the new job it was just too much. I’m totally looking forward to a couple a days away. Between holiday shopping, work, blogging and all the other stuff I’m exhausted as I’m sure you are all too. It’s just a crazy time of year.
Speaking of work, tomorrow I find out the future of the SpeakHealth project I’ve been doing for work. I’ve built the site and have been posting there for about 2 months. It’s been fun blogging at my job and I hope we get to continue with the project. Fingers are crossed.
I also posted over on We Are the Real Deal about trees. It’s kind of a long story you’ll have to check it out over there.
This week on GreenLiteBites, I posted a long video where I make a Pearl Onion and Mushroom dinner from start to finish and last night I whipped up a fun salad using spinach and fennel.
Fitbloggin has also had some major announcements recently. We welcomed POM as a sponsor and announce Dave Grotto as our keynote!
Let me leave you with my new running mix and my food journal. I’m trying REAL hard to keep an honest journal through the holiday. It’s not about being "good" or "bad." It’s about being HONEST with myself.

Here’s the mix. . .

Uprising by Muse by 5:05
Out of the Blue by Julian Casablancas 4:41
You Never Know by Wilco 4:22
Fit But You Know It by The Streets 4:12
Crawl by Kings of Leon 4:06
Nothing to Worry About by Peter Bjorn and John 2:57
Ain’t No Rest for the Wicked by Cage the Elephant 2:55
Relator by Pete Yorn & Scarlett Johansson 2:34
Kiss With a Fist by Florence + the Machine 2:04

Total Running Time: 32:48

Here’s the food journal. . .

Food	Units
-~-~-~- thursday journal -~-~-~-
started my day with a short run in the cold #tep #activity
bowl of frosted mini wheats with fresh blueberries and choc soy milk #tep #breakfast
leftover soup pretzels & five choc chip cookies my co-worker brought in. in my defense they had walnuts in them. :)
vitatop.. better then another cookie i’m thinking. :)
rt @akean81 vitatops are my favorite, i just ordered some yesterday <--- did you use my code? ronisweigh for 10% off! :)
too much at the chinese restaurant. frankly… i can’t wait until the holidays are over!
Total:	N/A

Table provided by Roni’s Food Tweet, Eat, Post Generator.

Hope you have a great weekend! I’ll be back Sunday. :)

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Ask Roni _v30 – Workout Music, Plateaus, Runners Knee, Overtraining

roni — Thu, 10 Dec 2009 03:19:51 +0000

I recorded this last night but I had some trouble getting it uploaded. :( Hope to get back into the video/podcast groove. HOPE!

Topics included in this video…

Finding Workout Music
Stuck in a Plateau
Knee pain while running
Overtraining

Podcast Version (Audio Only)

Links mentioned in the video…

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Marathon Mania! (history, mix, map, and twitter!)

roni — Thu, 08 Oct 2009 12:29:50 +0000

Today I’m off to pick up my race pack. I can’t believe the BIG day is so close. I can’t believe I, the girl that "can’t run", will be attempting my first marathon in 2 short days.

BAH!

What do I mean "attempt"… Let me rephrase that…

I can’t believe I will be running my first marathon!

Before I go into any details I thought it would be fun to take a trip down memory lane. Being so new to running my entire running history is here online. Side note: another reason why I LOVE blogging. So easy to "go back in time." :)

It all started with just a thought. Some of you may not know but I was NOT an exerciser and I lost weight by just mostly "staying active" and a lot of that was dancing around my house like a nut-ball.
Then I started Thinking About It which led to me actually joining a gym and declaring myself a gym rat soon followed.
Then a friend put the running bug in my ear. (Re-reading the end of that post is exactly how I felt when I started running)
I ran my first 5k run on a treadmill and I nearly died from shock.
Then I took my running outside and even the toddler was impressed. :)
After my first 5K event I was hooked!
Then I found the Nike+ and fell in love!
Soon I was training for a relay in the Baltimore Marathon (last years)
My first 40 minute run was a milestone.
Then someone called me Racing Roni and it made me examine at where I came from.
Last years Marathon where I ran 6 miles was SO amazing I was already considering sighing up for the whole thing for this year. Which I did before the end of the year.
With some training I ran the 10 mile Cherry Blossom and my first ever half marathon!
My training was far from perfect but I managed to get in a few long runs like 12 miles in Chicago, 15 miles a few weeks ago and my most recent 20 mile run.

Wow that was a trip. I ran that first 5K exactly a year and half ago and here I am writing about preparing for my first FULL marathon.

OK on to the details!

Here’s the map (click on if for the full pdf) of the run.

I’m totally psyched to run through Baltimore. I’ve lived in the area for 9 years now and it really does feel like home. :)

I’ll be wearing this shirt…

It was inspired by a commenter (I can’t find it.) Many people have told me to have your name visible so spectators can cheer you on. I have no shame so I took it literally. :)

Next, my running mix. Many of the songs I shared before but here is exactly 5 and half hours of music. I’m hoping to finish in that time! (remember some are explicit – consider yourself warned)

One by Metallica 7:27
Blackened by Metallica 6:41
Eye of the Beholder by by Metallica 6:30
Iron Man by Black Sabbath 5:54
Three Little Pigs by Green Jelly 5:54
Faget by Korn 5:50
Sweating Bullets by Megadeth 5:27
Walk by Pantera 5:15
Uprising by Muse 5:05
Awake by Godsmack 5:04
I Gotta Feeling by Black Eyed Peas 4:49
We Didn’t Start The Fire by Billy Joel 4:49
Firestarter by The Prodigy 4:41
Let’s Go Crazy by Prince 4:39
Young Folks by Peter Bjorn and John 4:39
Welcome To The Jungle by Guns N’ Roses 4:34
Perhaps Vampires Is a Bit Strong But… by Arctic Monkeys 4:31
Ball Tongue by Korn 4:29
More Human Than Human by White Zombie 4:29
I Go To Extremes by Billy Joel 4:24
Ramble On by Led Zeppelin 4:23
The Rat by The Walkmen 4:22
Barracuda Heart by 4:22
Feel the Pain by Dinosaur Jr. 4:18
Fit But You Know It by The Streets 4:12
Bread & Water by Ryan Bingham 4:07
Symphony of Destruction by Megadeth 4:07
Judith by A Perfect Circle 4:04
I Can’t Do This by Plumb 4:03
Sexy Back by Justin Timberlake 4:03
Unsung by Helmet 3:57
Mouth For War by Pantera 3:56
Only The Good Die Young by Billy Joel 3:55
Thunder Kiss ’65 White Zombie 3:54
Bulls On Parade by Rage Against The Machine 3:51
Mr. Brownstone by Guns N’ Roses 3:49
If I’m a Man by Burning Brides 3:42
What You Waiting For? by Gwen Stefani 3:41
My Michelle by Guns N’ Roses 3:40
Anxiety by Black Eyed Peas 3:38
So What’cha Want by The Beastie Boys 3:37
Cape Cod Kwassa Kwassa by Vampire Weekend 3:35
Quitter by The Toadies 3:34
Chop Suey by System Of A Down 3:30
Last Caress / Green Hell by Metallica 3:30
Keep the Car Running by Arcade Fire 3:29
I’m Not Like Everybody Else The Kinks 3:28
Paralyzer by Finger Eleven 3:28
Handlebars by Flobots 3:27
Whatever by Godsmack 3:26
Guerilla Radio by Rage Against the Machine 3:26
Violet by Hole 3:24
Sex On Fire> by Kings of Leon 3:23
Higher Ground by Red Hot Chili Peppers 3:22
Pump It Up by Elvis Costello 3:18
Flathead by The Fratellis 3:17
Heart Full of Black by Burning Brides 3:16
Jesus Walks by Kanye West 3:14
Wrong by Depeche Mode 3:14
Crash Course In Brain Surgery by Metallica 3:10
Graduate by Third Eye Blind 3:10
I Wanna Be Your Dog by The Stooges 3:10
Carbon Monoxide by Cake 3:10
I’m Not Okay (I Promise) by My Chemical Romance 3:09
Mad World by Michael Andrews & Gary Jules 3:08
Breed by Nirvana 3:04
Killing in the Name Of by Rage Against the Machine 3:00
Sabotage by The Beastie Boys 3:00
Crazy by Gnarls Barkley 2:58
When Worlds Collide by Powerman 5000 2:58
Divine by Korn 2:51
Come On by The Panderers 2:49
Fucking Hostile by Pantera 2:49
Paranoid by Black Sabbath 2:48
Break Stuff by Limp Bizkit 2:47
Molly’s Chambers by Kings of Leon 2:47
Bleed It Out by Linkin Park 2:44
Everything Sucks by Reel Big Fish 2:41
Run (I’m a Natural Disaster) by Gnarls Barkley 2:40
Gloria by Van Morrison 2:38
I’m Shipping Up to Boston by Dropkick Murphys 2:34
Straight Veruca Salt 2:32
Velvet by The Toadies 2:30
A-Punk by Vampire Weekend 2:18
Gutless by Hole 2:15
Where Eagles Dare by The Misfits 2:08
Bulldog by Tracy Bonham 2:06
Shimmy by System Of A Down 1:51
United States of Whatever by Liam Lynch 1:29
Chinese Bombs by Blur 1:25
Go, Go, Go by by The Backyardigans 1:18

Notice the entire mix is in order from longest to shorted song. I though it would be fun and keep me going. I like playing mind tricks on myself. :)

Finally, twitter. I plan on tweeting through out the day and yes mid-run. I can’t promise an update every mile but I’m gonna want to take a few breaks and I know I’ll see some things I’ll want to share. So if you want to follow along follow me @RoniNoone. Oh! I’ll also be shooting the same updates to FaceBook.

This will probably be my last post until the BIG day. Wish me luck! I got to run, pick up my bib number and head to work! Have a good one!

UPDATE: Click here for the Marathon run and recap with pictures!

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I Rocked 15 miles This Morning. Literally.

roni — Sun, 13 Sep 2009 02:34:14 +0000

Last night while driving home from a much needed girls night out (a few friends invited me for sushi and gelato) the song Blackened by Metallica came on the radio. I was immediately transformed back to the 13 year old version of myself dressed in head to toe black with a my staple patched up jean jacket, long hair and bangs. As I jammed out listening louder then any self respecting 30-something mom should I thought… "YES! I need a new running mix"

So I came home, hit iTunes and put together the most awesome mix ever! Seriously this was exactly what i needed to attempt 15 miles. And even though it wasn’t long enough for my 2 hour 53 minute run this morning the fast angry beats kept me going.

Oh yeah did I tell ya.. I RAN 15 MILES THIS MORNING!

Chart taken from the Nike+

Well I didn’t run the whole thing. I broke to walk about every 3 miles but I swear that gave me WAY more energy and stamina through the whole run. The marathon is only 4 short weeks away and even though I’m not as ready as I wanted to be I’m excited. I’ve been looking at the course map and mentally preparing for it. I’m planning a special running mix and you can bet most if not all of these songs will be on it!

So here’s the mix. Let me warn you now, it’s very explicit. If you are easily offended don’t even read the titles. I’ve always been a fan of this style of music but I realize it’s not for everyone.

I feel compelled to end this post with a ROCK ON! so I will.

ROCK ON!

Awake by Godsmack
Ball Tongue by Korn
Blackened by Metallica
Breed by Nirvana
Bulls On Parade by Rage Against the Machine
Chop Suey by System Of A Down
Crash Course In Brain Surgery by Metallica
Divine by Korn
Eye of the Beholder by Metallica
Faget by Korn
F*****g Hostile by Pantera
Guerilla Radio by Rage Against the Machine
Heart Full of Black by Burning Brides
If I’m a Man by Burning Brides
Iron Man by Black Sabbath
Judith by A Perfect Circle
Killing in the Name by Rage Against the Machine
Last Caress / Green Hell by Metallica
More Human Than Human by White Zombie
Mouth For War by Pantera
Mr. Brownstone by Guns N’ Roses
My Michelle by Guns N’ Roses
One by Metallica
Paranoid by Black Sabbath
Shimmy by System Of A Down
Sweating Bullets by Megadeth
Symphony of Destruction by Megadeth
Three Little Pigs by Green Jelly
Thunder by Kiss ’65 White Zombie
Unsung by Helmet
Walk by Pantera
Welcome To The Jungle by Guns N’ Roses
Whatever by Godsmack
When Worlds Collide by Powerman 5000
Where Eagles Dare by The Misfits

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My Zooma Half Marathon Running Mix

roni — Sat, 30 May 2009 14:04:07 +0000

I’m gearing up for my trip to Annapolis. Mom’s here with the family so I’ll have a nice cheering section for the race. My nervousness is turning into anticipation. I’m totally ready to run! :)

Here’s the mix I decided on…

Touched by Vast
Racing Day by The Backyardigans
Ocean Avenue by Yellowcard
Y Control by Yeah Yeah Yeahs
Icky Thump by The White Stripes
What You Waiting For? by Gwen Stefani
Handlebars by Flobots
Kiss Off by Violent Femmes
Dope Nose by Weezer
C’mon C’mon by The Von Bondies
Shutterbug by Veruca Salt
Cape Cod Kwassa Kwassa by Vampire Weekend
Heel by The Toadies
Everything Hits At Once by Spoon
Johnny B. Goode-Road Runner Sex Pistols (the version I have isn’t on iTunes)
Fidelity by Regina Spektor
Maggie’s Farm by Rage Against The Machine
Beer by Reel Big Fish
Young Folks by Peter Bjorn and John
Here It Goes Again by Ok Go
Just a Girl by No Doubt
Pathetic Local H (couldn’t find it on iTunes)
PDA Interpol
Pretty Pink Ribbon by Cake
Summersong by The Decemberists
Today Was A Good Day Dynamite Hack (couldn’t find it on iTunes)
Firestarter by The Prodigy
Subterranean Homesick Blues by Bob Dylan
Jesus Walks by Kanye West
Batman by Super Heros Invasion (The Toddler’s Pick)
One Way Or Another by Blondie
Pump It Up by Elvis Costello
Ramble On by Led Zeppelin
Mr Roboto by Styx

Alright I need to get ready. I’ll be computer-less until Sunday but I’ll try to send updates via twitter on my cell. Wish me luck! :)

P.S. I’ll be #48 in the race!

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AskRoni_v26s1 – When you eat, Key to Maintenance, Running Mixes, Unsupportive Spouses, Running Talk

roni — Fri, 29 May 2009 15:01:50 +0000

I FINALLY recorded a podcast yesterday! It’s been forever!

Topics in this video include…

Does it Matter When you eat?
My Keys to Maintenance
How do I choose songs for my Running Mixes
Spouses Unsupportive of Working Out
Translating my Running Talk

Podcast Version (Audio Only)

Links mentioned or that you may be interested in…

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A Funk-a-licious Rainy Day Running Mix

roni — Wed, 13 May 2009 02:15:27 +0000

DUDE! I’m trying. I’m REALLY trying but I can’t break this funk I’m in. I feel like I have a black cloud hanging over my head and for once it has NOTHING to do with my weight. It’s worry about selling this house. I don’t know what else to do and I hate the feeling of being completely up to the mercy of others.

ok, OK so I’m a control freak. I know this. I just don’t know how to not let it get to me anymore. *sigh* Like I said, I’m trying. :)

In the meantime I wanted to pass on my rainy day running mix. I put it together for my 7 mile run in the rain last Monday and I’ve been listening to it every since. It’s a little more laid back then my normal running music.

">Here’s the link mix on iTunes but some of the songs are missing so I’ve linked each individual song below. Total running time is 1 hour and 12 minutes.

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