The hip hop songs listed below are great for running fast! If you don’t run, these will work for any form of cardio.
5 songs to add to your treadmill running/elliptical stomping/bike pedaling playlist:
Get By – Talib Kweli
Jockin Jay Z – Jay Z
Bamboo Banga – M.I.A.
Let’s Go Crazy – Prince
Bombs Over Baghdad – Outkast
Yes, I’m late posting my results. Yes, I’ve kept you waiting longer than you should have. Yes, you should forgive me. And yes, I was thinking about ice cream the whole time.
The DC Triathlon: Daiquiris, Soul Music, and Pot
The swim: I walked the green mile to the swim entrance, lowered myself down the ramp and watched my body disappear into the dubious river. I treaded there and noticed the other competitors looking at peace as if drowning was the furthest thing from their mind. So I tried to pretend the same. Pretend I’d been swimming all of my life. Pretend the water was full of $100 bills. Pretend a muscular, brown cabana boy would be greeting me with a strawberry daiquiri when I exited the water. The gun went off and shattered my peace. I put my head in the water and fought as my competitors pushed me around vying for real estate. At that point, I declared swimming dangerous and stupid. Why do I keep doing this? Soon, I calmed down. I looked up to check my progress and noticed people standing on the water. What? I swam a little further but worried, I came to a complete stop to get a good look at what might be Baby Jesus. It wasn’t. The people I saw walking on water were spectators standing on the shore. I was going the wrong direction. Per-fect. I turned around and swam back to the course. I never acclimated to the current and swam off course three more times. Shoddy swim skills plus taking the long route = 33 minutes 49 seconds
Transition 1: I exited the water alive with limbs still attached. (In D.C., we don’t trust the Potomac and are surprised people are cleared to swim in its murky secret). I jumped on my bike and pushed my lungs back into my chest. I was exhausted from the swim but optimistic about the future. The worst was behind me.
The bike: The bike course was two laps. On the first lap, I was Speedy Gonzalez. I felt great. On the second lap, I was Speedy Gonzalez after 3 beers and a hot dog. Apparently, I tired my quads from kicking that extra 400 meters during the swim. I ripped open an energy gel and let the sugar bring me back to life. I maintained an honorable pace and enjoyed every part of the ride. Decent leg strength + 2 mango flavored gels = 1 hour 11 minutes, 20.5mph
Transition 2: This would prove to be my shining moment. I racked my bike, changed my shoes, ate a gel, put on my race number all before Amber and Eliza could run from the bike entrance to the run exit. (It’s not far.) Amber still insists I skipped this part of the race altogether.
The run: Did I mention it was hot that day? It was over 90 degrees and humid. I knew the only way I’d get through the run was to distract myself. And I did! I spoke to every person that cheered for me. Strangers and friends alike. When spectators said “good job”, they received a breathless “thank you” in return. When my friends screamed, I delivered a fist pump and a smile. When I saw Keisha waving a Team Angel sign, I said, “wanna switch places?”. She laughed. Then said, “no”. At mile 3, I saw a woman on the sidewalk sipping an iced drink. I said, “Is that caffeine?”. She was too surprised to respond. Or didn’t get the joke. Then I heard soul music pumping from an upcoming water station. I grabbed a water and started high-fiving the volunteers like they knew me. They didn’t. I also started mouthing the lyrics and bobbing my head. Seconds later I realized how exhausting that dance break had been. Who does that?!? At mile 5, I heard my friend Badiyah screaming my name. I didn’t know she was coming to the race so I screamed back in excitement. (Note: screaming is also exhausting.) I was close to the finish but there was a girl infront of me I needed to pass. Get her, Angel! I focused on keeping my breath controlled and my stride quick when all of the sudden, out of the blue, my sister screamed, “You lookin’ good in the unitard, baby. Work that spandex!” No she didn’t. I busted out laughing then sped up in pursuit of the brunette. Enroute I passed a male competitor who shouted, “Damn! What you smokin??!” I smiled. Okay, Angel, let’s get this done. It’s hot. I sprinted to the finish passing my supportive friends and that brunette. Ice cold towelletes + friends + a good attitude = 43 minutes 49 seconds, 7:04 minutes per mile
My final time was 2 hours and 32 minutes. In my age group, I was 4th (top 5.5%). Overall, I was 22nd out of 262 women (top 8.7%). My bike rate was 20.5 mph and my run rate was 7:04 min/mile.
The female winner was an elite triathlete who completed the race in 2 hours 14 minutes. She had a bike rate of 22.6 mph and a run pace of 6:28 min/mile.
Bottom Line: I am 18 minutes away from being competitive with the Elite women. This will be a challenge. This will test my limits. I’m going for it anyway.
Plan of attack: Do track workouts to improve run time. Build leg strength to improve bike speed. Use a boat to get through the swim.
Thanks to everyone who supported me throughout this journey. A special thank you to Keshia, Shan and Cohen, Amber, Eliza, Alex and Nico, Badiyah, Charis and Rohin, Tia, and Sabrina for coming to watch me compete in the DC Triathlon. Thank you to all of my clients who sent emails checking on my progress. And thank you to my blog readers for the messages of encouragement. Thank you all! I am humbled and moved by your support.
Next race: August 15th
Be on the lookout for the two women in the poster above. Sources say they are pounding the pavement trying to rewrite history and inspire others to be healthy. Also, they have this thing on the internet, a website, where they converge and entice victims to join the fold. When I found out about these bandits, I immediately contacted the authorities. But without any hard evidence – I had not physically seen them running – I could not file a complaint. But that didn’t stop me. I took matters into my own hands and tracked them down. I emailed them pretending to be an athlete interviewing them for my blog and they fell for it. Ha!
In this Q & A, Toni and Ashley, the masterminds behind black girls RUN , discuss running, hair drama, reality checks, and chasing men.
1. Why do you run? Why not kickboxing, biking, or moose hunting?
Toni: Let me start by saying I’m not athletic or competitive. I think I fell in love with running because I know that the only person I’m competing against is me. Plus, I’m able to eat pretty much whatever I want.
Ashley: Well, my chosen passion wasn’t running, it was soccer. But, after a series of injuries and burnout, I decided I needed a new workout routine and kind of fell into running. I think what keeps me running is that I am able to get away from it all when I run. Sometimes I can just feel stress and tension leaving my body with each step.
2. African-American women are far behind our European counterparts in health and fitness. Why hasn’t it clicked for us?
Toni: Unfortunately I think that we are our own worst enemy and in a lot of areas we have just settled. We don’t see health as a huge importance and we have even coined terms like “thick” to make being overweight socially acceptable. I also think that our culture has a weird connection with food. I grew up in Tennessee and every Sunday my mom does the big Southern soul food dinner. I keep trying to convince her to try making some of the dishes without so much grease, but she’s convinced they just won’t taste the same and its completely out of the box from how she was raised.
Ashley: I definitely think that one reason we are behind our European counterparts is because we don’t have the same pressure to be skinny that they do. Whether it is through the media or just culturally, I think that white women are bombarded with messages telling them that they need to lose weight and be a perfect size two. However, we don’t feel the same pressure. In many ways I think that we celebrate our “thickness” and curves, when really we need a reality check.
[Angel: I have so much to say on this topic. In short, our failure to exercise has to do with our hair, our lack of health knowledge, and our quest to keep the booty. Go to the end of this article for more about this topic.]
3. The “hair” is a real hurdle for sisters who don’t want to “sweat it out”. How do you keep your hair from looking a hot mess? What’s your fool proof plan?
Toni: Honestly, 90 percent of the time I look a hot mess. I decided a long time ago that my health was way more important than my hair. I usually co-wash my hair during the week and go to the salon on the weekends for the real deal. As long as I’m cute to go out on the weekends, I’m good.
Ashley: Fool proof? Well, I don’t have a fool proof plan, but since I have gone natural it is easier to maintain my hair. I usually co-wash and flat twist my hair using Kinky Curly Curling Custard. The curly style usually holds up through a tough workout and I can go out afterwards and not look a complete mess.
[Angel: Toni, is there any chance we are related? Because I would've said the same thing. I've accepted that most days of the week, I will not look like America's Top Model. Rather America's Top Troll Doll. My frizzy curls and frizzy bun have become my signature. However, this is not a thing I am proud of so I've amassed a number of scarves to rock during the week. This way I look stylish and fit. Woot.]
4. What running shoes do you wear?
Toni: Brooks! I’ve tried other brands but keep going back to Brooks. I refuse to wear anything else.
Ashley: Asics
5. If you could chase anyone, who would it be?
Toni: This is going to sound weird, but I would chase Jimmy Fallon or Conan O’Brien. I love to laugh and I think they would keep me laughing the entire time, even if I felt like my legs were going to fall off.
Ashley: I don’t know if I would chase anyone, but I would definitely like to be chased by David Beckham.
[Angel: Ladies, you've managed to answer this question perfectly. Good job.]
6. If you had a passport and tireless feet where would you run to and why?
Toni: I would definitely run to London. I just feel like it’s so sophisticated and cool. I would love to call it home. Ashley: My first thought was that I would run to China and run across The Great Wall. But, after a little more thought, I think I would rather run to Rio De Janeiro, sip a few cocktails, hit the beach and play a few soccer games.
7. 3 top running songs. I challenge you to give me a song that I don’t already listen to, but I should.
Toni: It Takes Two by Rob Base and DJ E-Z Rock; Boyz by MIA; Gold Lion (Diplo Remix) by Yeah Yeah Yeahs
Ashley: I Rock by Cool Kids; Ask About me by Girl Talk; Any Travis Barker remix
[Angel: Thank you for following instructions. I've never heard listened to the Yeah Yeahs or Travis Barker remixes. Downloading now.]
Ashley and Toni are the founders of Black Girls RUN, an organization focused on promoting mental, physical and spiritual health to African-American women by providing information and resources on maintaining a healthy lifestyle. You can follow them at www.blackgirlsrun.com, facebook.com/blackgirlsrun and on Twitter at @blackgirlsrun.
Now, let’s dish about question #2 . Why don’t black females exercise? Black females: what are you thoughts? Do you think exercising will affect your sex appeal? White females: do you feel pressure to be skinny? Is that why you exercise? Men: would you be upset if your lady, regardless of race, lost her curves due to exercise? If you don’t fall into any of those groups, what do you think? Do you think society perpetuates certain standards for certain demographics?
These are the Exorcist Steps. This staircase is a popular landmark located in Washington D.C., near Georgetown, just beyond the Key Bridge. This is the place where well-meaning humans go to get their guts checked. This is the place where names are taken and legs are annihilated. This is the place where the weak feel weaker and the strong feel stronger. This is the place where dreams are realized and records are shattered.
The Exorcist steps have become a staple in my training as I attempt to become an Elite triathlete. I run the 60 steps – each way – as fast as I can. When I get to the top, I close my eyes and pray for the strength to do it all again. And I do. This week I broke my record and completed 17 rounds. Today, walking is difficult. So is sitting, standing, and stretching.
If you want to get your body into incredible shape, build beautiful legs and indestructible lungs, stair training is your ticket. If you can’t find a staircase as tall as the Exorcist steps, a set of high school bleachers will work.
If you can only find short a staircase, make the most out of it by adding resistance. Run those steps carrying a backpack loaded with unread New Yorker’s and cans of low sodium soup. And do it over and over again until you’ve done enough to get the results. How do you know when you’ve done enough? When you can’t lift your head or stop your legs from shaking.
Your assignment: go out and find the biggest staircase in your hometown. When you get there, tighten up your laces, pound your chest, and sprint to the top as fast as you can. And should you get mid-flight and start to question your ability, close your eyes and listen. When you do, you’ll hear me cheering for you. Go get’ em, champ!
Check out this video to see what the Exorcist steps can do to a person:
photo creditAccording to the media, Starbucks is no longer feeling the effects of the Recession. As a matter of fact, sales are up 40%. How is this possible? Why is Starbucks is thriving? Starbucks isn’t cheap; Starbucks doesn’t have free internet; and Starbucks isn’t healthy.
While they do sell tea, fruit plates, and salads, those items aren’t flying of the shelves. People are going to Starbucks for beverages topped with high fructose corn syrup in the form of fluffy whip cream. Or they’re grabbing breakfast on their way to work: a sugar coated scone or a big ole’ muffin.
Now, I’m not bashing Starbucks. I love me some sugar in the form of a cookie! Whenever I travel, I treat myself to a oatmeal cookie at the airport. But it is an informed indulgence. I inhale that cookie like a contestant on Survivor knowing that I’ll have to run five miles to get back to pre-cookie weight. Can you say the same thing? Very few people know the true calorie content of the foods they are consuming. It is this nescience that has contributed to our expanding waistlines.
The next time you go to Starbucks, be an informed consumer and know what you’re putting into your cute, little mouth.
Here are the best and worst things found at Starbucks:
photo creditReader: While working out has a client ever “let one rip” and how do you handle that as a trainer?
Wow! I admire your boldness as this is a taboo subject that no woman wants to address. (Guys don’t care.) But yes, I have had clients “let one rip” during their training sessions. Some incidents were predictable: client warned of indigestion or client was doing a supine leg lift. Their reactions, on the other hand, were not predictable. Some were embarrassed, “oh my gosh, Angel, I’m so sorry, oh god, I can’t believe that happened, move away from me, MOVE AWAY FROM ME!” Others were not, “Oops”.
My reaction to this “slip” is always the same. I am stoic in the face of battle. I do this because, if it were me, I would be horrified! So when a client passes gas, I simply hold my breath- praying that the smell of blue cheese and mango doesn’t linger- and move on to the next exercise. I never acknowledge what occurred. I never make them feel bad about it. I’m cool like that.
[Editor's note: Reader questions are in bold and my response immediately follows. If you have a question, send me a message via the contact page.]
“God wanted me to swim more so he broke both my legs.” Angel Stone
It’s Spring! This means open-toe sandals, pollen, gelato, and sidewalks packed with runners. For me, Spring means triathlons: bad tan lines, goggle eyes, and a new training regimen. I have increased my swim training 180%. But not by choice; life forced me into the pool. Now, I am swimming faster than ever. I’m stronger and more confident in the water and I’m going to tell you how I did it. If you follow these 6 rules, your performance will soar.
1. Break something. Or two things.
Crash your bike into a cement wall then fall to the ground and watch another cyclist run over your right knee. If this unilateral paralysis doesn’t push you into a pool then start a new exercise program. Go so hard at it that you strain your left achilles tendon. If being cripple in both legs doesn’t compel you to swim more, there is no hope for you. Don’t let that be the case.
2. Train your mind.
For me, swimming was not a physical inability, it was a mental one: I was scared of drowning. Once I realized my mind was my biggest hurdle, I began an aggressive mental training regimen. Every night before swim practice, I picture myself as I’d like to be in the water: long, smooth, and balanced. By the time I get to the pool, I almost believe it. To give you a better idea of what I see in my visions, Watch This
If you want to be good, you’ve got to put your money where your mouth is. I spent last year talking about how I was going to swim more but was doing little. Then things changed, i.e. God pulled my card. Now, I swim at least 3 days a week. Each session starts with drills: catch up, one-arm, side stroke, single arm. etc. If you are not doing drills, you are not going to win. Do them! Drill Video
4. Buy stuff for a reason.
I bought a pink pull buoy on purpose. When I lap a guy, I want him to know I’m a girl.
5. Find an expert.
Find someone who knows more than you do and STALK THEM! I hired a swim coach to analyze my stroke and improve my technique. If you can’t afford a coach, then watch videos of swimmers being coached. Videos provide amazing insight and can aid in your development. Here’s an excellent video of a coach critiquing a swimmer’s stroke: Swim Analysis.
6. Lie to yourself.
I purchased a swim cap that says, “I Love to Swim”. I don’t. But with those words suctioned to my head three times a week, it’s only a matter of time before osmosis occurs.
[Editor's note: I don't recommend step 1. It just happened that way for me.]
This is a powerful story about the beauty of running and the power of belief. It’s not just for runners. It’s for anyone who wants the motivation to be their best. You can buy it here. Or borrow it from the library.
photo creditThis is the best workout song I’ve heard this year. It’s fast, slow, energetic, subtle, lovely, and grimy. What more could you ask for?!
It’s Usher
Featuring Will.i.am.
It’s called OMG
Can you top this?
