Showing posts with label Songs For Running. Show all posts
Showing posts with label Songs For Running. Show all posts

Friday, July 23, 2010

NY Mini Race Performance and Meeting Meb

The NYRR New York Mini 10K race was well over a month ago now and it just hit me that I didn't wrap it up with a performance report!


I had a phenomenal time. The New York Road Runners Club is known for there large and well organized events and the entertainment portion was no exception. The sound crew was awesome and everything went off without a hitch. I played a few songs before the race and a set after the race and right before the awards ceremony. Some one even came up to request one of my pre-show songs again which was super cool.


Thanks to the wonders of twitter I had been able to recognize a nyrr photographer who had been tweeting that he was covering the show. As a result I was able to get the pics he took of me onstage immediately after the show. All he asked was that I give him photo credit. So here are a few master shots taken by Michael Chadwick. If you happen to be looking for a photographer check out his website or follow him on twitter @ChadwickPhotog






I was happy to see several other of my tweeps there. Before the show I saw @Ashmoe of HashNYC.com and nycruns.com fame. I also managed to play the BoldPaceMusic blog's pick for running song of the week last week, "Engineering Masterpiece," while @BklynRunner was in earshot (which was a song she had personally requested.) After the show I saw @herroyaltallnes jamming out and snapping pics. I officially met @Running_Fox for the first time and @SpeedySasquatch even stopped by. I recognized a few other people from facebook as well. Special thanks to my sweetie @Hickey462 for playing roadie and toting my gear around (the parking was quite a feat as well.)


As I was leaving I found myself a few feet from one of my running heros, and let's face it the hero of many female runners of our generation, Kara Goucher! I was too shy and in too much of a hurry to stand in the line of adoring fans but I did snap a quick camera phone shot as I walked by.




Speaking of running celebrities in my "I intended to blog about this a long time ago," vault.... Check out this great autograph I got from last year's ING New York City Marathon winner Meb Keflezighi! I got it while attending a nycruns.com sponsored event at the Run Footlocker store on Union Square back in April. I decided it would mean more to me to have him sign my Runner's World to Lady Southpaw and tried desperately to explain my concept as quickly as possible (as there was a long line fans waiting.) He actually humored me with his very sweet message of "To: Lady Southpaw, Best wishes & Thank you for writing songs to Runners. Run to Win, Meb." This one is definitely going into a frame to be hung in my "music studio" (AKA bedroom.)




Sunday, March 21, 2010

NYC Half Marathon 2010 Performance Report

First, while I'm blogging I just want to mention I had the opportunity to check out the new Run by Footlocker store on Union Square devoted to all things running. They decided to have their official grand opening festivities coincide with the NYC Half weekend. It was a convenient hop to the expo from there. The people working this location (14th Street & University) were all very knowledgeable and intent on pulling out all the stops to serve the NY running community.


I even got this cool T-shirt:



Now onto the race report. It seems like only 7 months ago since the last NYC Half Marathon, oh wait, that's because it was. Having the race in March was a breath of fresh air after last August's sweat fest. It was a crystal clear beautiful day.


I ran this race for the first time last year and really enjoyed it. This year it was my goal to play running rock for it. When I arrived at my little station I was downright giddy when I saw the big blue Lady Southpaw sign. I felt I had conquered the Everest of running organizations, I was playing a New York Road Runners event. It took me awhile to find the right contacts, but once I did I found the organization was very efficient and I really hope to get the opportunity to do more of their events soon.


I got there with plenty of time and leisurely setup all my gear. Last month I had the fiasco of forgetting my mic stand at an event in Brooklyn and I was forced to improvise with some creative use of duct tape (thanks Steve!) This time I had everything all packed up before I went to bed last night and a checklist to look over before I left in the morning. I still managed to forget my sunglasses, but they were optional.


My spot was on 15th Street and the West Side Highway. I was in the oasis for entertainment after Time Square and 42nd Street where there is nothing but stimulation and before the "wall of sound" into the finish. Right behind me was a water station, porta-potties and a "high five station." So in general it was a small point of relief for runners in one of the more difficult parts of the race. They had 11 miles behind them but they were still not done.


It is so interesting to watch a race in its entirety. You really see the bell curve of race paces. It was utterly mind-blowing when the first guy went sprinting by in under an hour from the start! I was star-struck when I saw Deena Kastor. Then the crowd gradually forms until the street is packed and tapers away again leaving you with those not as genetically gifted or facing a race that didn't go as planned and visibly fighting the pain of it. There is really the full gamut of human emotion from elation, to strong focus, to ease, to battle. It was exciting.


For about 45 minutes I was completely eating it up. I was having the time of my life, playing my songs and rocking out. I know people could only hear me for a few seconds as they whizzed past, but I really felt connections to many of them. I especially got a kick from the ones who waved or shouted, "I saw your page on Facebook!" I felt like everything I had been working on so hard was really coming together!


I got through all the "Songs For Running," playing "Engineering Masterpiece," more than once and a couple of covers. Then halfway through my cover of the Cranberries song "Zombie," the sound just cut out! I couldn't believe it. I had my power source charging the entire night. When I checked it, it still showed that it had power. I think maybe it was just shorting out or over heating or something? I turned everything off and turned it on again. It worked for a little bit but then the same thing happened again. That pretty much sums up the rest of my experience. I would turn it off, leave it for a couple minutes then turn it on again, with the sound on lower or playing a less intense song or something. Then, inevitably, it would cut out again after a couple minutes. Sometimes I could make it through a whole song, but most the time only half of one.


So far I have only used this power source for much shorter events. I don't think it had ever been on that long without a break. In the future I think I will break it up into shorter sets and see if that helps. I really don't want to have to buy another one at this point because those things are expensive and this one is so portable! I will probably do some research into and see if there is anything more I can do about it.


It was unfortunate that a large portion of the mid pack missed out on my playing anything. I joined the High Five Station briefly while I let the generator rest. That was super fun too. At some point I just figured f* it and played some of the more straight rhythmic songs without any amplification. Considering that the runners don't get to hear that much of the song anyway, not having sound didn't seem to make that much of a difference. It was a much better vibe when I was trying to sing then just standing there disappointed, looking like I was leaving them dry with the music. Of course I probably looked a little air-headed, as if I didn't realize there was no sound coming out of my amp. Oh well, you live you learn. I still really want to do this again and keep improving on the process!


Wednesday, January 27, 2010

Music and Motivation

I was running the Manhattan Half Marathon on Sunday and as usual, at some point my mind started turning to what I would put it in the race report. Then, a sad fact occurred to me: I had not put up a single post in the month of January! This is a first in "Running Rocks" history! Well, it's not too late, so here we are in the last week of January with a post. My work life and personal life is undergoing some transition at the moment, which has thrown me off on my Lady Southpaw stuff. It's upsetting to me because I wish Lady Southpaw Music was my work life, but unfortunately things are not so simple at this stage.

ANYWAY, I'll probably put together my race report this weekend. However, I wanted to get a quick post up this morning before January has completely slipped through my fingers.

The people at AudioFuel, a running music project in London, have alerted me to a very cool program they are sponsoring. AudioFuel has teamed up with the Virgin London Marathon to bring us the website musicandmotivation.com. On the website you can get athlete's running playlists, free AudioFuel tracks, an interesting pdf on running psychology (which includes the benefits of using music) and the Monthly Motivation newsletter. It's free, I signed up and downloaded it all and they haven't been spamming me, so it's all good.

The main thing I want to alert you to is their call for running music. Go to this link to nominate good running songs:
http://www.musicandmotivation.com/motivating_run/top/10.html

Every month until the London marathon they are going to publish an official training iMix with people's picks for their favorite running music. I just looked and the Lady Southpaw track "Engineering Masterpiece" is already in the running for January! I encourage you to go in there and add your vote. Of course you can also add whatever else you want after that. As far as I can tell you can write in whatever you want. Although, in order to be published in an iMix, it probably has to be on iTunes already (which, luckily, "Engineering Masterpiece" is published on iTunes!)

Thanks! Keep running and rocking in 2010 everybody!

Sunday, November 1, 2009

Listen to Shock Pilot and the JogTunes Indie Podcast

This morning I am going to go cheer on the runners of the New York Marathon. Hopefully the weather will clear up a bit and it will be a great race for everyone involved. I am looking forward to running it myself next year. Before I go I have a couple things I need to post about:


The past month I've working with some artists through twitter and ReverbNation. It was spearheaded by Jonathan Jones of Linwood Studios. My main contribution was the vocals. Steve Morton was also a key contributer of some eclectic sounds. The intention was to create something entirely collaborative online with feedback from listeners every step of the way, which was immensely valuable. We went through several drafts and I am very excited about the result. What began as an instrumental sketch about flight became a story about a Lara Croft-like flight attendant (undercover spy?) foiling a terrorist plot mid-air.


The project is called Shock Pilot and the first song is called "Smokin' Tasers." Find more information about it here:

http://www.ReverbNation.com/ShockPilot

http://twitter.com/ShockPilot

http://linwoodstudios.blogspot.com/2009/10/shock-pilot-official-release-of-smokin.html


Please feel free to stream, download, or share the song from here:



Quantcast


There is talk about offering a contest for people interested in making a youtube video for it. Contact me for more details.





The other big news I am very excited to announce that my song "Why I Run" was included in this month's JogTunes Indie Podcast! Dr. Bob Marcus guides runners through a 60 minute work out featuring a vast array of unsigned and unknown artists, explaining the different tempos for each song along the way. This podcast was indispensable to me when I started researching the idea running music. I used it to feel out the different tempos. I remember being most comfortable in the 150s and 160s. As soon as the pace climbed into 170 or 180 bpm I wasn't able to keep up. Now here I am nearly two years later touting the benefits of 180 bpm, which proves that cadence is definitely something you can control when you know how. The thing I eventually learned was that the speed of your leg turnover doesn't determine your running speed. If you make your stride smaller you don't have to run faster at the higher tempos. The podcast is a good exercise for trying different stride lengths and cadences as well as discovering unknown artists.


Here is the link to the show podcast:

http://jogtunes.com/jti/jtcbrowsepodcasts.php?x=60&v=ID%20between%20453%20and%20465


A big thanks to Dr. Bob! He is so nice. I am really happy to have a song in the podcast and to be on the website. It's the fulfillment of something I was dreaming about a year ago. If you have not checked it out already, definitely subscribe to this podcast. The website is also a useful resource for finding good running music.


http://jogtunes.com/



Tuesday, July 21, 2009

Song #6 - So Cold

Back in the US-s... A

I had a fantastic time trekking the Italian Dolomites. While we were there they were declared a
World Heritage site by UNESCO.



It was great to go with a member of a huge Italian family. Everyone spoiled us rotten with their kindness. I think I ate my weight in gelato, pasta, polenta, wine and cheese, oh so much cheese. So yea, the carb loading part of my training is covered, just roll me to start line of the Manhattan Half Marathon.

While I was gone
ReverbNation invited me to participate in a Microsoft sponsored promotion that offers free downloads from unsigned artists. The artists get paid when their track gets downloaded. Since I was away from the internet I didn't push it too hard; so I was shocked to come back and find I already hit my cap! That means enough people downloaded it that I'm getting paid the maximum amount possible for this campaign. How cool is that? I won't be paid for further downloads but if people keep downloading it next time I could earn a higher cap. I encourage you to check it out at this url:
http://www.myspace.com/windows?homepage=ladysouthpaw

The song I chose for the promotion is called "So Cold." It is the last of the 6
Songs For Running to be written up on this blog. Actually, it was the first song I wrote for this project way back in February when trying to run in the frigid cold was high on my mind. I put it third in track order but it was my first official attempt at writing to the tempo of 180 beats per minute, the "optimal cadence for peak performance."

Which reminds me, my running pal
Jess pointed me toward this running music article that was in the NY Times while I was away. It sites some of the players in the growing trend of making music for running. Jack Tupper Daniels the elite running coach and exercise physiologist responsible for the concept of the optimal cadence for peak performance has teamed up with musician Patrick Crowden to create a running music training program. Hellasound was also reviewed. I've been passively stalking them on twitter since their first running release a few months ago so it was cool to see them get some good press. Overall the article was further encouragement that there is a place for music that is conscious of the running experience and still plenty of room for growth. I already have tons of ideas churning for the next set of running songs that I am writing so it's exciting to get back to work on this.

Good news! If you want to add any of the Songs for Running to your running playlist they are now available for download on
iTunes, Amazon, Napster, emusic, and Rhapsody. If you take them for a run, please let me know how it goes. Your feedback will help me in writing the new songs.

Thanks!
ladysouthpawmusic(at)gmail(dot)com

Tuesday, June 16, 2009

Running Song #5: Why I Run

All this packing is making my brain soft (I'm going away for a month see blog from 6/12.) Instead of leaving my blog on a marketing note, I'd rather leave it with a song. The song "Why I Run" has a special place in my heart. It is the most basic, stripped down song in the set. It's just guitar, a beat and my vocals. I was inspired to write it after reading a blog by my friend Lela titled, Why I Run. I am always touched by stories from runners who run for something bigger than just looking fit or being fast (not that there's anything wrong with either of those things.) It has become a great way shed light on causes and lost loved ones by participating in a running event and raising money for charity while doing it. There is a whole higher level of strength that is drawn from making something emotional into a social and physical event. It is so healing.

When I started to get into the song I wanted to focus on some one in my life that I draw strength from when I feel weak (on runs and in life) and it got me thinking about my Dad. Thank god, he's still with us and in good health (knocking vigorously on wood right now) but in my early days of running when I wanted to quit I would think of my Dad, his discipline and how he would approach difficult moments. Then I'd know that I had to hang in through those parts.

It's on those runs where you overcome your mental barriers and face the tough stuff that you have the most rewarding breakthroughs.

Songs For Running on Amazon

I'm pleased to announce that the Songs For Running E.P. is live for sale on Amazon!


Check it out:

http://www.amazon.com/dp/B002C3OT82/ref=cm_sw_su_dp




And if you really want to support independent music there are t-shirts too ;)




testtest


Friday, June 12, 2009

Song #4 - Get Out of My Head - and other musings

I have been a bit out of it lately. Last week I had to go home to Michigan for the double whammy of High School reunion and my cousin's wedding. It was fun but exhausting because it meant seeing people I had not seen in a long time and also introducing my boyfriend Chris to some of my extended family for the first time.


Next week I am leaving for a month long trip to Italy to see the town where Chris' family is from originally. It is a very remote town in the northern Italian mountains (more Sound of Music than Roman Holiday, I'm told.) It will be exciting but isolated so we may not have any connection to the internet. I have decided to consider it a social networking detox. Don't worry, "I'll be back." ;)


Today I am posting the song "Get Out of My Head." I wrote most of the lyrics after I came home from a night drinking and Chris was on business trip, so take it how you will, haha. The tempo is 180 beats per minute.


Here are a couple pics I snapped when I was at home. One is of my parents dog, Leo (he's a labrador retriever.) I LOVE this dog. We really bonded after I graduated from and was home for the summer. I was so burned out and totally clueless about what direction to go with my life. He was barely full grown and the first time we went for a walk he drew my blood because he pulled so hard on the leash going after another dog. I made it my mission to whip him into shape. The long walks became a very meditative process for me as I mentally sorted things out. It was so hard for me to leave him when I moved to New York. I took him for walks this last week like I do every time I visit and we fell into all of our old patterns as if no time had passed. It really made me look forward to a living situation where I can get a dog.



To leave you with "a moment of zen," here is a random shot I took right after some rainfall. I thought the robin on the branch was appropriate because it is Michigan's state bird.



Tuesday, May 26, 2009

Lady Southpaw Goes Mobile

We really got lucky with our Memorial Day weekend. The weather report predicted rain but we had tons of glorious sun and I have the burns to prove it!


Here's a pic of me playing the ECPAT Run for Children's Rights on Roosevelt Island. The event went really well and raised thousands of dollars for a really great cause. I played a set along with the talented a cappella group, Vocal Heights.


Also I started uploading my songs to myxer as I have been uploading them to this blog. This is a way you get my songs for free on your phone before they are released on iTunes.


To number 69937

Text:


LadySouthpaw Kill


(to get the song "If You Had a Life to Kill")


LadySouthpaw Alone


(to get "To Be Alone")


LadySouthpaw Finish


(to get "Engineering Masterpiece")


Myxer will then text you the song and you can save it or make it your ring tone through your phone's options.


Or you can do it online using this widget:


More from Lady Southpaw at Myxer

Speed Interval Work Out + Running Song #3 - "Engineering Masterpiece"

I am bucking the order that I wrote the songs in order to bring you "Engineering Masterpiece" as song #3. Last week I posted a Youtube video that featured it so now I am eager to get this song out.


Basically, the first two songs were working up to the benchmark pace of 180 beats per minute (b.p.m.) This is the typical steps per minute of most experienced runners regardless of size, gender or pace. I write about stride rate at more length in this blog.


"Engineering Masterpiece" is about speed. It is about summoning up that last ounce of strength in order to get across the finish line. It is about how the body is designed to run and if you can tap into that efficiently you can find your second (or third or forth... ) wind.


My Exercise Recommendation:

When testing these songs out I always had "Engineering Masterpiece" as song #6 because it is the last one in the sequence. Usually by the time I got to the song I had already run a few hills and had several more miles to go so I wasn't really inspired to start sprinting. This made the song lose some of the impact it had when I first wrote it. I found that if I reserved it only for speed interval training it not only helped mark out my effort but it also trained me mentally to think fast when I thought of the song. Once you've run fast with a song enough times it can help you get into that mindset when you hear it any time or even when you are just thinking about it. For example at the end of a race when the finish line is in sight you just need to think of the song and your body will re-enact the feeling of the speed interval. In order for it to work you need to make sure you had multiple successful work outs with your speed interval song.




Speed Interval Work Out* using "Engineering Masterpiece":


10 min Warm-up. Easy Pace listening to whatever gets you into the mood to run.


3 min 18 sec - the length of Engineering Masterpiece - Speed Interval. Try to maintain the 180 steps per minute pace through out the entire interval. Start the song running at a moderately hard to hard intensity (6 or 7 out of 10 of your rate of perceived exertion.) Then every time the chorus starts "Blood and Muscle, Flesh and Sweat..." crank up your intensity a little bit while maintaining your stride rate until the next chorus. When you get to "Wheels spin, Wheels spin" you should be running your hardest until the end.


3 min - Recovery Interval - I usually listen to the song "Why I Run" which hasn't been debuted on this blog yet. You want something that will keep the beat consistent so you don't lose the energy you just generated but will lower the intensity dramatically so you can regain your breath and rest while running much slower (or walking if necessary.)


Repeat this sequence of speed and recovery intervals at least 3 or 4 times. Ideally you want to be able to be as strong in the last interval as the first so you may need to conserve a little the first couple of times.


10 min Cool Down


Using the song lengths to measure intervals is useful when you don't have access to a track to measure distances. If you prefer to run distance intervals the song can still help measure your time by noting which point you cut the song off at. You can race to finish at an earlier point in the song every time. When I tested this song using distances I ran the entire length of the song on the last interval only to have an extra challenge at the end.


* I recommend this work out only for tread mills or paths (like tracks) that are intended for runners. It is not recommended to do speed intervals with head phones when there is other traffic competing for your attention. Go somewhere you can focus. Safety first!




One last thing to listen for:

This is the song that I incorporate the Baglama. It is a small Greek folk instrument that troubadours would play and then hide in their cloaks when they saw police coming. Hurray for renegade art, I love it. Chris brought it back as a present after a recent trip to Greece. He knew I would appreciate it way more than jewelry or a plastic parthenon.




The song "Engineering Masterpiece" is not live on iTunes or other online sites yet. If you would like the mp3 please write to:

ladysouthpawmusic(at)gmail(dot)com

Friday, May 15, 2009

Running Song #2- To Be Alone

Today I am posting the second in my series of running songs. It is called "To Be Alone." The tempo is 170 b.p.m. (beats per minutes) which is 10 b.p.m. faster than the first song "If You Had a Life to Kill." Yet, on first impression it may feel slower. This is because the melody is in half time but the beats themselves are still quite fast.


Every moment of every run is not about pushing the speed. Anyone who has done long distance running like marathon training knows that there are long periods where you are just sustaining and you are almost relaxed while running. This is when running is like meditation in motion. It is a time to focus on breathing, being in the moment and letting all the usual everyday garbage that clutters the mind drain away for awhile. Running can also be a solitary experience. It is a good time to face your demons and make peace with yourself. "To Be Alone" is about this type of running experience.


Fun thing to listen for:

In my rough version I had some choral sounding backup vocals. I felt they were too much for the whole song but I ended up keeping them faintly in the background toward the end of the song. They have some effects on them which makes them harder to recognize.


Some plugs for today:


Thanks to Kelly F. from "Races in Places" for featuring me in yesterday's blog!

http://racesinplaces.com/2009/05/14/faces-in-places-lady-southpaw/


I booked another race gig! It is the Run for Children's Rights 5K on May 23rd. More details on that to come...


Friday, May 8, 2009

Running Song #1- "If You Had a Life to Kill"

Today I am streaming the first of my 6 Songs for Running on my website. You can play it with the widget in the left column. It is called:

"If You Had a Life to Kill"


The tempo for most of the songs for running is 180 beats per minute (b.p.m.) to reflect the ideal of 180 steps per minute in your running stride. However, the first three songs of the 6 are intended as a warm-up for this cadence in case you are not used to that fast of a tempo. "If You Had a Life to Kill" is 160 b.p.m. So if you were to count the strides of your left foot in one minute of running it would be 80 strides. This is actually the tempo I was running at when I first started counting my steps.


One fun thing to listen for:

A couple months ago I was lucky enough borrow an accordion from my boyfriend's Italian grandmother. They are from the northern mountains of Italy very near Austria. It's so cool. It makes an appearance in the background of "If You had a Life to Kill" about halfway through (at the second chorus.)


If you are interested in trying this song out for a run it is not yet available for sale but in the meantime you can write me at:

ladysouthpawmusic(at)gmail(dot)com


Also I got some new pictures taken by: http://www.cerysphoto.com/

Misha, the photographer, was great I would highly recommend her.



Tuesday, April 28, 2009

Calling All Runners: Try Out A Song!

Songs for Running is the new Lady Southpaw 6 song E.P. I put it together with the tempo and attitude of an ideal running experience. Using computer beats, guitars, my vocals and various other instruments each song plays a different role for various stages of a run. Some are more meditative to get you through the long haul while others motivate for a burst of speed. All are written with a consistent beat to keep you going. It is my intention to keep writing because you can't train for a marathon on only 6 songs. Help me make sure I'm on the right track so the songs will get runners on their feet.


I will give you a song for no charge if you take it for a run and let me know how it goes. Once the songs go live on iTunes they will be the usual .99 each.


You can get an idea of my sound by listening to older songs I have already posted (see my website or the in the left column.) Right now the only way to get one of the Songs for Running is to write to ladysouthpawmusic@gmail.com. Please include a brief note about what kind of music you usually listen to while running and your average steps per minute if you know it to help me choose the song for you.


If this takes off you can brag that you were there giving your input at the beginning ;)


Follow me on twitter:

http://twitter.com/lady_southpaw


Become a fan on Facebook

http://www.facebook.com/pages/Lady-Southpaw/77147959788