Race Report Part 2: The Regularly Scheduled Nike Human Race Report

Had I waited in the line in part one for 5-10 minutes the Nike Human Race Report would have gone something more like this:

Today I took part in the Nike Human Race NYC! This is probably the quickest I have churned a race report but the event is centered around the idea that people are running this race all over the world today. There is something pretty cool about that.

My goal for this race was to set a new P.R. for the 10K. I ran my last 10K with a total time of 59:06 and a pace per mile of 9:31. I figured after running a 5 mile race at an 8:51 min pace and a half marathon at a 9:25 min pace, I was due for a better 10K time. I seem to think more in pace per mile than total time. So for this race I was thinking I wanted to run as close as possible to a 9 minute per mile average pace.

The other test was that I had my iPod for the first time ever in a race situation! I figured this would be one race where they wouldn't mind if I was tracking it with my Nike+. Therefore, I shall breakdown this race in the form of my playlist:

Track 1: "You'll Find a Way," by Santigold

I used this in an iMix last summer and I swear I remember it clocking in at least the high 170's beats per minute (bpm) wise. I put it first because it usually gets me jazzed up and I figured the slightly lower bpm (from my usual 180) would be O.K. as a sort of warm up track. This may be true in a training run, but at the start of the race I was bursting with adrenaline. The slower tempo was really aggravating. In fact, I just re-measured it and it is actually closer to 165. So it turns out I tapped out the remix before and then downloaded the original version, genius. I can't believe I didn't notice that before today.

Track 2: "Why I Run," by Lady Southpaw

Of course as long as I was testing running music in race situations I was going to try out my own songs. The 180 bpm came as a relief after the Santigold incident. I started getting my footing and feeling more comfortable. It felt so good I hit the back button to repeat it but my iPod actually rebelled! A couple seconds into the song and it skipped to the end of the song. The weird thing was when I tried it again it did the exact same thing. I still have no idea how that happened but I gave up and let it go the second time.

Track 3: "Run On Sentences Volume 1.1," by Jonathan Jones

I have gotten to know Jonathan Jones through twitter in the last couple months. He writes scenic, inventive instrumental rock and is a great social networker and campaigner for independent music. He's been trying his hand at running music with a series of songs called "Run On Sentences." Volume 1.1 is my favorite but they're all good. Check them out at http://www.ReverbNation.com/JonathanJones. Also we've been collaborating on a project called Shock Pilot. Check that out here.

Track 4: "Flying On Glass," by AudioFuel

Again, thanks to the world of social networking I found myself writing back and forth with Sean from AudioFuel. He sent me this track he was working on. It is a remix of a Philip Glass piece at 175 bpm. Despite the slightly low bpm, it has become my absolute favorite track written for running. Of course I am going to be glowing about all of these songs there's a reason I put them on the playlist but I mean it, this one is amazing. Some of the credit goes to Mr. Glass's composition. It is just so smooth in the way it transitions from one variation to another. There is a lot of really blatant repetition in it, which is really soothing, something Glass is known for but most musicians tend to shy away from (myself included) for fear of boring the audience. Unfortunately, I'm not sure where you can get this particular track but definitely have a look at AudioFuel. They are a running music project in London. Apparently some of their composers worked on the Matrix soundtrack. This song really helped me get up Prospect Park's tough "North Hill."

Track 5: "Sheena Is a Punk Rocker," by The Ramones

This song came on once I got over the big hill and was a great reward. Running to it is like eating candy. It's quick, light and fun. I especially liked the line "New York City really has it all," during this race because we were representing the NYC version of the race.

Tracks 6 & 7: New song + "How To Turn Around a Bad Day," by Hella Sound

O.K., this is the last twitter reference. Although, I have to say it makes something as seemingly obscure as "running music" seem like a growing community. John Frenette from Hella Sound sent me their new track to give a test run. I thought this would be a good time for it before I decided I would be detailing these choices in this blog. So, I'm not sure how much I should say about the new song because it hasn't been released yet. I will say this, it is the light fun side of Hella Sound. I could imagine running to this song on a beach somewhere and chilling out with a pina colada afterwards. Then at some point it turns a bit CSI Miami-ish, like there was a murder on the island that needs to solved by some Tom Selleck type character. Ha, how's that for a review John? When it finished I listened to "How Turn Around a Bad Day," for a bit until I got closer to the end of the race. Hella Sound songs are always a go to for training runs. They're long and consistent and crafted with some solid song-writing skills.

Track 8: "Half-Cocked Concepts," by P.O.S.

To use Nike+ jargon, this is my "Powersong." It's a song that always gets me jacked up and makes me want to start running fast no matter how tired I am. Whenever anyone asks me what I listen to when running I usually have to mention P.O.S. I'm not sure how well known he is, but I totally enraptured by his music. He's a punk influenced rapper from Minnesota. His beats and samples are just sickly cool and his lyrics are so entertaining. This song perfectly sums up the anger around the time Bush was elected for his second term. I love listening to it now with the perspective of how things have changed in the oval office. It's empowering and humorous at the same time. Here are just a couple lines:

"Busy bees making our honey but ski ball tickets still don't count as real money. It's something so ridiculous, funny so f*ckin sick of this consistent lack of vision from children claiming they're listening." "Holler if you hit the bottom running..."

"Lean back and relax and tell 'em: Get up, get up, get up and get something, put the mother f*cking Fresca down!"

Track 9: "Engineering Masterpiece," by Lady Southpaw

I had to end with this song because it is all about coming up to the finish line and summoning that last ounce of strength. I have to say I was pretty exhausted at this point and it was pretty cool to listen to something I wrote.

So my final time was 57:25 with a pace per mile of 9:14 per mile. I succeeded in getting a new personal record. However, I still think I could run a faster average pace if I did it again.

My conclusion on the racing with iPods is that it can be enjoyable. I did not feel out of touch with what was going on around me. Similar to most races I had moments of speeding up and slowing down. However, I don't feel like it improved my performance at all. It was similar to running with a companion sometimes it boosts you other times it holds you back but the difference is not as significant as you would think. Overall, I still think running solo without music is best in race situations because I like having it as a special time to test your metal as an individual and perform to the best of your ability in that moment. I might feel differently about a marathon length race, but anything shorter is better unencumbered.

At the same time nothing beats a good running buddy or a great song when you are training. They can make the world go round on endlessly long runs.

Running Rock Resource

I recently came across the article, "The Nike Experiment: How the Shoe Giant Unleashed the Power of Personal Metrics" in Wired Magazine. The article describes the phenomenon of "Living by the Numbers--the ability to gather and analyze data about yourself setting up a feedback loop that we can use to upgrade our lives, from better health to better habits to better performance." The concept that feedback can elevate your performance is one of the core principles of the "Flow," a theory by happiness psychologist Mihaly Csikszentmihalyi. Basically, the theory is that people who are happy tend to get that way because they do things they enjoy and feel in control of. A key way to get there is by earning positive feedback. This is similar to "being in the zone" in sports because that happens when you are performing at the peak of your ability. In this case it is the the numbers (pace, distance, running frequency) that are telling you when you are improving.

The article explains that as people upload data into the Nike+ network they become hooked. There are many effective elements, watching the data, the online community, the challenges and the goals. The Nike+ Apple union is a great gateway drug for running. They are tapping into something that goes deep. There is a whole other element to its success that the article barely even touches on. In order to use Nike+ you have to also be using an iPod. Those 1.2 million runners had to spend 130 million miles listening to something. There is also a hunger for a good soundtrack. So, I take over where Wired left off and present some useful resources I have found for running music, including a tried and tested playlist.

The Nike+ store has started including a section for the "SportMusic" blog. Conversely on iTunes you can now make "Sport iMixes." Runner's World uses Sport iMixes for a series called Music is Motivation with playlists of elite athletes such as Deena Kastor, Andrew Wheating, and Kara Goucher.

When you are in sync with a song while running it is a very similar feeling to the ecstasy of nailing a song as a musician because you are synchronizing movement to something bigger and you can feel it. It's the same reason why Guitar Hero can be gratifying. If you become one with the beat the fact that you can stay on top of it is the positive internal feedback.

The problem with so many of the songs being pushed forward in "running mixes" is that they are all over the map in terms of pace. Even when you are not trying to run directly to the beat, a powerful rhythm can still have an effect so it is important to be conscious of it. Popular songs are frequently around 120 or 130 b.p.m., which is terrible for running.

If you are running strictly to the rhythm of a song it is your steps and relative arm swing that are syncing. Since your legs tend to match what your arms are doing I suggest that you use your arms to find the beat. This will keep them engaged and hopefully avoid your feet stomping it out. Light quick steps are best. If you count the steps of one foot for one minute you will get a number that could range from 70 to 100. If you double that you can get a good idea of what b.p.m. (beat per minute) will naturally match your stride.

There are podcasts that are especially geared to running with music. Jog Tunes Indie usually goes through a set of songs that range of tempos with Dr. Bob Marcus explaining them as you go. Podrunner DJ Steve Boyett takes one tempo and goes with it electronica style. Then the Indie Soup Runner's Edition with Cecil Smith tackles all things Indie. There are also sites with extended mixes that do a good job of helping you choose a tempo like Hellasound and run2rhythm.

It turns out that most elite and experienced runners have the same average stride rate: 180 steps per minute. If you do any reading on this subject you will see this number come up a lot. One renowned coach and exercise physiologist who did a comprehensive study is Jack T. Daniels, PhD, who said, "I try to save runners a lot of grief by encouraging them to convert to a stride rate associated with less landing shock and more efficient use of energy."

I have been doing a lot of experimenting with this idea and have found that you can still run really slowly at 180 b.p.m. It becomes more about nailing down your form with a short quick stride, then when you want to speed up you put on the gas. It is the force you are pushing off with that will speed you up (and lengthen your stride.) However, your cadence and basic form should stay smooth and consistent. I have found the quick stride makes it easier to go faster when you want to. I explain this more here.

Music has the potential to be effective tool in your training. If you can tap into the tempo and maintain it you can develop a more efficient stride. That efficient use of energy will help you feel on top of your running for longer periods. It a form of internal positive feedback to help you achieve your running high. Let music can be your guide in that. It certainly beats running with a metronome as suggested by ChiRunner, Danny Dreyer.

I put together a Sport iMix incorporating some Lady Southpaw songs. I was so disappointed not to be able to include some of my favorite artists because they didn't have the right tempo, but it furthers my point that there is a need for more music with the running experience in mind! There are several programs out there for analyzing tempos but I used the very unscientific method of tapping it out on my amp. Therefore this is not a perfect 180 bpm mix, but all of these songs are in the neighborhood and when I tested it they all worked pretty well. Enjoy!