I’ve been logging 30-40 running miles per week these days. I can’t help it really. This
insanely brilliant weather we’re having in NYC - it's heaven for runners. Crisp and cool,
late summer and early fall mornings are made for long runs. If I’m traveling, I pack
light and all I’ve really needed are my kicks, Nike+ Sports Watch, booty shorts and a jog bra.
I usually head out around 8AM from my building on the north side of Williamsburg,
run over the Billyburg Bridge, make a U turn to head east to the water and then run up
the East River Park. I turn around at 23rd Street, head back the way I came and if I am
going for a 10 miler, I run past my building, into Greenpoint for a mile and back. I
love this route because 2x over the bridge gives me a good amount of hill work, and
then the relatively flat terrain along Kent Ave in Brooklyn and the park in Manhattan
lets me work on speed.
Music is a major motivator and I usually listen to all sorts of genres and style. I run
anywhere between a 7 1⁄2 to 8 1⁄2 minute mile depending on how sore and tired
I am or what I ate and drank the night before. Just as I teach in the studio, using
the “musical event,” beat drop or crescendo of the music to motivate you to speed
up and push harder is a GREAT way to work on speed. This type of training is
also known as “fartlek’s”, but I just cannot bring myself to use that term without
cracking up. Sorry, I spend way too much time with potty mouth boys.
SO, back to the music, the tracks I’ve put together are between 90 and 110 BPMs.
They are perfect for me because I can hold the beat with my particular stride (I’m a
shorty at 5’3”) and keep within my pace goal. However, I realize some of you may
be taller, shorter, faster, or slower, so I put together a running workout where we
can meet in the middle. If the beat of the music, also known as Beats Per Minute (BPM)
is too fast for you with these tracks, **try** to catch up to it for the drills. If its too slow,
speed ahead of the beat for the drills.
I’ve alternated tracks that have OBVIOUS musical moments where we’ll push speed,
with tracks that are fairly even so you can just work on keeping steady.
I’m also excited to release with this playlist, an original CP remix that I’ve used in my
classes in the past, but never put out there publicly on Sound Cloud. “Set Off My Ball”
is a Diplo X TI mash that I played around with. Let me know if you love it and I’ll send
you the DL.
Finally(!), its National Yoga Month, so you can look forward to a next week's follow up
post to this one where I'm featuring my ALLTIMEFAVORITE Modo yoga instructor, Alyssa's
suggested yoga poses designed specifically for post run and post cycle stretch.
Stay strong and movitated!
Warm up with Juice at 95 BPM. This beat is so strong and for my faster runners, it’s
a great one to hold onto. Optional if you got your guns out and ready to push right
away: speed ahead or catch the beat at 2:41 for one minute long or 'til the end of the
Just Girly Things (Kiely Rich Remix)
Also 95 BPMs, let’s start speeding. There are two great moments to drill wth this
track and the lyrics actually say “the beat go hard tho” right into the drop. You can’t
get a better cue to GO!
Push to catch or get ahead of the beat twice 0:51 (one minute) and at 3:14 also for a
Gas Pedal Shooz (SAGE x 2 Chainz x Nu Shooz)
At 103 BPM, this is a nice fast pace. If you are behind, play with pick up the beat
whenever and for however long you want. This is a fun mash up, especially for those
of us who know well and loved the original ‘80s track.
I Wish (Meaux Green)
Get aggressive. You are warm and let’s work that speed right away. Drills are
shorter, so go for it. Catch or speed up 0:32 (35 seconds) and 1:48 (35 seconds)
Paid In Full (Mini Maddess) [The Coldcut Remix]
Roll steady here at 100 BPMs. I use a 3 minute version of this track but most on
SC and YouTube are longer, fast forward after 3-4 minutes so you can get back to
Kiss To Bang It (CP ReRemix)
Stay at 100 or if you are under that beat, catch up to it for two quick speed pushes,
30 second each: 0:38 and 1:55
Strictly Business, EPMD
Vintage hip hop right at 100. Nothing crazy, just meditate on class rhyming. Fast
forward after a few minutes if you must. You can find better quality version of this
track on iTunes.
Set Off My Ball (CP ReRemix)
Another remix of mine(!), I love these two tracks and though, damn they sound good
together. Once again 100 BPMs, but the drills progress LONGER. First one is super
quick at 1:16 (15 second ONLY, get crazy), 2:04 (20 seconds this time), finally get it
again at 3:11 (30s)
Can I Get A...(Venice Beach Remix)
Get back to a nice steady pace. Use the beat at 97 BPM or hold strong under / above
Drop It Like Its Hot (Tim Gunter)
Ok, here we go. This track has two hard drills. The base pace is FAST at 110bpm, so I
personally usually start below it and TRY to get up to speed for the 40 second drills
at: 0:58 and 2:34. I mean that siren call alone should get your blood going.
Only That Real (The Soundmen Remix) IAMSU feat. 2 Chainz & Sage the Gemini
Back to 100, just fly nice and light on this track. No drilling, just chilling “only that
real shit is what I’m talking about.”
The Phoenix (feat. Willy Wesly)
Build up to a one-minute epic event with this track where it get imperial and
majestic at 1:26. Run ahead or catch pace either way, start a motherf’ing riot. Hold
for those 60 second or til the end.
F**kin’ Turbo (CP ReRemix)
Well, but of course. What would a CP playlist be without my baby?!?
You know what to do by now, just do a lot and hit it hard : 0:57 (15 second) / 1:54
(15 second) / 2:52 (15 seconds) / 3:50 (20 seconds)
Stay With Me (Haterade Remix)
Slowly down a bit, physically and mentally. Go a bit easy to start, this is a lovely
smooth 90 BPM tracks. Then shock yourself and explode with the track at 1:04 for
almost 45 seconds. Chill. Then do it again at 2:29 for another 45 seconds.
Nightcall (Les Fleurs Du Mal Remix)
Love the original, this remix is gorgeous to end on. Cool down and/or hold pace. If
you want to fly, go for it at 0:23 for a minute. Easy, and then make this last drill all
yours: 1:47 for 45 seconds.
For *most* of this CP Playlist, click here:
Disclosure of Material Connection: Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, I will receive an affiliate commission. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255 “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”