Marathon Training Week 6: Create the Perfect Playlist

If you can run without music, I’m really impressed. I know this is what I’m supposed to do, but I’m also supposed to foam roll before running + avoid dairy the night before running. I’ve eaten Indian food before every single long run and also always conveniently forget to foam roll before heading out the door. So there’s that.

Ever since my first 5K I’ve been super methodical about my running play list. I don’t want to put my playlist on shuffle– what if I hit a patch of slowish key songs during the last mile when I really need an extra boost? While I’m constantly tweaking my playlist to keep it fresh and unpredictable, there’s a few rules I always follow to ensure that my music motivation is spot on. Sadly, it doesn’t make the humid summer weather go away but it does make a 12 mile run more bearable.

|| Know your pace

At this point I know roughly how fast I run and I use that to figure out my playlist and estimate what mile I’ll be on during what song. To check this I just use iTunes to cheat and calculate it for me.

|| Start off slower

Burning out early during a run is something I’m always really nervous about. I start off my playlists on the slightly slower side instead of encouraging myself to run too fast right away. I don’t match my pace to the music exactly, but I know it does fuel me and my energy.

|| Find “longer” songs

Okay this is probably easier for me considering a fair amount of the music I listen to is musical theater. I always make a point to put a few 8+ minute songs on my running playlist. Whenever one of the longer songs comes on, I know by the end of it I’ll have run almost a mile. When you’re going for 12 miles, this thought process makes the run go a little bit faster.

Green Day is my favorite band and happens to have a few songs that are extremely long. Judge away but nothing beats running to Jesus of Suburbia in my book.

|| Spread out your power songs

When I was training for my first half, Katy Perry’s Roar got me so amped up. I always made sure to put that song towards the end of my playlist when I knew I’d need the extra boost. For long run playlists I try to sprinkle these “power up” songs throughout to act as little boosts of energy and motivation.

|| Know your weak spots

Mentally I always struggle with the last 1-2 miles, no matter how long or short the run is. Knowing this I for sure plant a favorite song during this point in the run. During half marathons LAX by Big D and the Kids Table is a mile 11 essential. Also be warned that there’s probably more F-Bombs in this song than any other song ever.

|| Keep it fresh

Before every long run I tweak my running playlist a teeny tiny bit. Delete a song I wasn’t feeling last week, add something new that I haven’t heard in a while, switch up the order so it’s less predictable. It’s a simple change that can at the very least affect your mood during the run. Even during a rough training run (uh like the one I had this Saturday) motivating music will keep you going.

And now I’ve revealed the fact that I’m secretly a teenage punk on the inside who also listens to a lot of musical theater.

This Week’s Plan:

MONDAY: Exceed (1 hour HIIT)
TUESDAY: Run 6 miles
WEDNESDAY: Yoga + trapeze
THURSDAY: High 45 @ Mile High Run Club
FRIDAY: Strength at Uplift
SATURDAY: LONG RUN- 13 Miles
SUNDAY: Rest.

 

What music do you listen to while you run?