Weds Spin Playlist.

I know it has been a minute but the Wednesday spin playlist is back! I have a couple of playlists for you today!! For those of you that are new here these songs are great for any type of high energy workout. But I also include a spin cycle workout for my fellow fitness instructors! Hope you enjoy.

And check out where I’ll be teaching classes next in the Dallas/Ft. Worth area!

Also, follow me on Spotify here: thedancingrunner

Let’s go for a ride!

Desperado- 3LAU Remix: Warm up
1942- G-Eazy, Yo Gotti: Standing run
Rise- Laidback Luke: Sprints
One Kiss (Remix)- Calvin Harris, Dua Lipa: Tapbacks
Nice for What- Drake: Rolling hills
Bubblegum- Jason Derulo: Jumps
Now and Later (Henry Fond Remix)- Sage the Gemini: Rolling hills
Bailar- Deorro, Pitbull, Elvis Crespo: Sprints
Sweet Dreams- Breathe Carolina: Active recovery
Wanna Be Startin’ Somethin- Michael Jackson: Hill climb
Hustlin- Rick Ross: Jumps on a hill
+1- Martin Solveig, Sam White: Tapbacks
I Like It- Enrique Iglesias: Rolling hills
Thumbs Up- Kill the Noise: Accelerations
I Could Be Wrong- Lucas & Steve, Brandy: Hill climb
Balance- Roy Woods: Cool down

Dinero (CADE Remix)- Jennifer Lopez, Cardi B, DJ Khaled: Warm up
Ayo (Jersey Club Mix)- Kyle Edwards: Accleerations
No Limit- G-Eazy: Jumps
What’s My Name- Rihanna: Hill climb
Paster Bounce- Dmitri Vegas: Sprints
Video Phone- Beyonce: Hill climb
Do it Right- Martin Solveig: Seated/standing run
As Your Friend- Chris Brown: Tapbacks
You Don’t Know Me (Dre Skull Remix)- Jax Jones: Tapbacks
Dark Sky- Dropgun: Sprints
Private Show- Offaiah: Active recovery
Drop that Low- Tujamo: Sprints
Turbulence- Steve Aoki: Rolling hills
Replay- Iyaz: Jumps on a hill
Bottle Pop- The Pussycat Dolls: Hill climb
Baile de Favela- Morten: Accelerations
Gold- Kiiara: Cool down

What songs are on your playlists this week?

Discipline > Motivation.

So I was reading an article that talked about the importance of having discipline when it comes to running and workouts – and for some reason this really struck a nerve with me. How many times do you just wake up to get in an early morning run and just NOT FEEL MOTIVATED?! You know those days where you are really just not having it. Whether it be due to a stressful week or just whatever randomness is going on it would just be so much easier to mash that snooze button and roll right back over. I know I have days like that quite often. I also have days where I am super duper motivated. But when it boils down to it – discipline and the act of getting it in, wins over being “motivated” every single time. So…here are some ways to increase your discipline…when it comes to training and running.

Do it until it becomes a habit. This for me is especially true when it comes to morning runs. I have many people that ask me- how on earth do you just get up for these crazy early mornings and get it done?! Well…that is because I have been doing it now for years and years. It is not something that is just a whim or a feeling. It is a true HABIT for me. And when I don’t do it…my body knows it. Like clockwork. So, whatever time you run…be consistent with it. Do it until it becomes like breathing to you. Trust me it will pay off when it comes to race day.

Envision yourself finishing that run and feeling on top of the world. Every time I get up and am feeling like I already want to throw in the towel…I think about myself being very proud that I got it in and got it done. My everything right now…has been running in the mornings with my friends. Seriously having friends to run with in the summer has kept me so accountable and helps me stay disciplined. I just love it.

It isn’t always going to be pretty. Know that some days your legs will feel like lead, it will be blazing hot (especially if you are in the south I feel your pain)…humid, you will be sweating buckets. That is where your mental strength lies. When it sucks. When it’s not all “you crushed it” or “that was amazing”. Frankly it doesn’t always have to be amazing. Embrace the fact that it will suck sometimes. But, guess what? You got out there…and you did it. Despite your feelings.

Know that the secret is in merely SHOWING UP. Day to day. Feeling good or feeling crappy. Show up, meet up with your friends at the crack of dawn. Even if your friends are Pitbull and Rihanna on your music player (I’ve had those days too). That is half the battle. That’s where you will find your discipline.

What are some ways you stay disciplined as a runner?

Mystery Blogger Award.

Okay, y’all…(and yes I said y’all – I’m a Texan! Get used to it) it has been a HOT MINUTE since I’ve done one of these survey type of posts. You know, the ones back in the day we used to do all the time? Blogger awards. Yes, love ‘em! Anyway, one of my favorite bloggers right now, Charlene, nominated me for the “mystery blogger award”! Thanks lady!!! So those of you that are new here, it will give us an opportunity to get to know one another, a little better! So…let’s get right to the questions! And I have a few folks that I would like to get to know better and nominate! So keep on reading…

Here are the rules…

-Thank whoever nominated you and include a link to their blog
-Tell your readers three things about yourself
-Nominate bloggers you feel deserve the award
-Answer the questions from the person who nominated you
-Ask your nominees 5 questions of your choice, with one weird or funny one
-Notify your nominees by commenting on their blog

Let’s go! Here are three things about myself that I’d like to tell you today, in random order.

I can be a little OCD, about very random things. Like for instance, when it comes to running + my weekly mileage. I am a NUMBERS JUNKIE. I love going slightly over the mile marker when I run. Also, I hate when something ends on .99 or “9 miles” because I feel like the run is incomplete. I mean, you ran 9 miles but come on. 1 more mile and you hit triple digits!? Hey, it’s the little things.

As far as food goes- most of the time I prefer savory things over sweet. My favorite brunch items are always BAE (bacon and eggs) over french toast or pancakes. I am also obsessed with all things eggs benedict.

I always have to have my nails done. Call me a girlie girl if you want. Usually the day before I run the Hachie 50 miler (an ultra race I’ve done for the last 3 years) I HAVE to get my nails done. Priorities, right? It is like a tradition. Call it a good luck charm if you will.

Now to the five questions Charlene has asked me…

How long did you think about starting a blog before you did it? Wow, good question. I started blogging some years ago…mostly because I felt like a had a LOT to say, and growing up as an only child sometimes I find that I’m always in my own head about stuff. So I constantly feel the need to just LET IT OUT. Whether it is about running or just life issues, I feel like blogging is my own personal corner of the world where I can share with mostly complete strangers but I’m always surprised when people I actually know in real life care enough to read my blog. It’s quite fun.

-What’s your main motivation for blogging your way though life? Mostly since this is a running blog, I enjoy being able to chronicle my races and training from week to week. For me it’s also great to be able to look back and see what worked and what really didn’t. I also like reading other’s blogs and the blogging community in general. Everyone has so much goodness to share and I really enjoy seeing what is on the mind of other people. Be it in training for an endurance event or just day to day life.

-What’s the best thing you’ve ever eaten? WOW – I mean I am a foodie and a Yelper. I’ve eaten so many delicious things in my lifetime. I would have to say right now the best thing I’ve eaten and could eat over and over again is Korean food. The dish I am LOVING right now is bibimbap. I am actually kind of sad that I’m just now discovering how much I enjoy this dish! It has ALL of the things I love the most. Including rice and eggs and veggies and yummy Korean spices. For the win.

-What’s the one thing you need to accomplish in 2018 for this year to feel like a success? Probably knock out my next 100 mile race. And to PR in that distance. Running 100 miles was hands down the hardest thing I’ve ever done in my life. And for some reason I want to do it again. Sadistic, I know.

-What is the dumbest thing you’ve ever bought? Again…so many things in this category. HA. At the time I will say a pair of fall boots I bought on Amazon knowing that they were too small in size but I wanted them SO BADLY. And they were half a size too small but I thought perhaps I could squish my feet in them anyway…dumb dumb dumb. LOL.

Alright. That was fun! Here are the folks I’m nominating next! Do the survey or just answer the questions below. I won’t judge.

Kwame ~ Run There, Drink That
Tara ~ Tara Runs the World
Charlotte ~ Journey of a Tigress

Here are my questions for my nominees!

-What is your proudest moment in your life thus far?
-If you had to post one more picture on social media and then never post again for the rest of your life, what would it be a picture of?
-What is your favorite summer beverage (alcoholic or non alcoholic) besides water?
-How long have you been blogging?
-What is the best blog post that you’ve ever posted?

Everyone else! Tell me something random about your day today? Or just answer whatever questions on this page you want. Even if I didn’t nominate you. i’m easy.

How to be a HYBRID (Trail and Road) Runner.

As someone who’s been running marathons/ultras for almost 9 years, I love bouncing around and mingling with different clubs and social run groups. It keeps running exciting for me, and I never get bored of the same ol’ same. Running is a journey and one that has truly brought so much joy and happiness to my life. Another part of it is being able to switch up the surfaces that I run on from time to time! So for those of you road racers (or trail hippies) that want to be able to easily bounce between both, here are a few ways you can be a HYBIRD runner and really enjoy both pavement and trail.

I hear a ton of road runners say they don’t like trails – because they feel that they are too clumsy. Well to that, I say it is very simple. Ease up on the speed when it comes to trail running. Do you want me to tell you a secret? I too used to not like trails, when I first started really getting good at running on roads. I was used to being the fastest in my run groups, I was used to winning all the age group wins in all of my 5k/10k races that I ran. But when it came to trail, my EGO took a little bit of a beat down. It was only until I let go of being so pace driven on trails, that I really started loving it. I know, it is easier said than done, it just takes time.

Think of trail running as your RECOVERY/easy runs. Every runner needs recovery pace miles. Not only will this make you a stronger runner in the long run (pun intended) but it will lessen your likelihood of injury if you learn to mix it up when it comes to stuff like this. My favorite thing honestly is to do a long run on Saturdays and then run nice and easy on the trails on Sundays. Try it, you just may love it.

Trail runners –work on the shorter/faster stuff when it comes to pounding the pavement. Work on your speed on the roads! Now, it is interesting because on the flip side of the coin, I run with a trail club. And a LOT of them hate roads! Mostly because they like the challenge and agility training on the trails – they like to CLIMB steep climbs/mountains…they like elevation changes, they like rocks and roots and all of the stuff that makes trail running “hard” to road racers. So, trail runnners- find a short local race where you can push the pace. Or, hit up the track with friends during the work week! You may find that working on your speed will make you faster on the dirt, too.

Regardless of what surface you run on…it’s always more FUN with people! That’s what makes the running community so awesome. If you’re looking for a trail run group in your area (or a road one) I recommend doing a search on meetup.com or even Facebook! Also, local running stores have road groups that do trail runs from time to time. Change it up, step outside of your comfort zone, and you may find that you just may like it.

Are you a HYBRID runner? Trail runners…tell us what you LOVE about the trails? (I have a lot of roadies who read my blog so let’s get them moving over to the dark side…haha)

Random Thoughts Thursday.

Hey there! AHH yes it is that day of the week again. Where I just kind of throw my random thoughts out for the universe for you to read and judge. Well hey it’s whatevs. Come on random thoughts Thursday!!! Let’s just get right to it…

Strangely I’m still on this country music kick (y’all it was so bad that I even listened to it on a long run not long ago…I kid you not) and it is making me miss country dancing. Me and my bestie Natalie used to go country dancing ALLL the time in the summer back in the day. I think It is time I head back over there. Also…the country Tailgate Party station on Spotify…find it…go get you some. What can I say, I am your typical Texan.

Also my kombucha addiction has come back to play. Particularly this apple berry one. Oh so good.

For some reason this week I’m on the struggle bus a bit when it comes to dealing with the Texas heat + humidity. I think this is mostly mental, so I’ll get over it soon. I’m thankful for running friends though who get up early with me to combat this fact. Next week I will be buckling down with the early morning speedwork too. I mean honestly without running friends I probably would have thrown in the towel already with this running thing. And take up knitting or something. No shade to those who knit. Ha.

Anyone care about this TEA regarding Tiffany Haddish outing who BIT Beyonce at a party?! Like for some reason Tiffany keeps bringing it up? Maybe she has it out for Sanaa Lathan or something. Not sure. I will always love me some Sanaa though. Brown Sugar was my movie. Hey, what she does in her personal life ain’t my business. Even if it was a “love bite”. Oh my.

PET PEEVE of the week: People walking reeeallly close to me on the street as I’m headed somewhere, just all up in my kool aid behind me for no good reason. I get it we may be going to the same place. I just need at least a few feet between us…or better yet if I’m going too slow for you just pass me? You aren’t going to rush me because you are in a hurry! Also people who just stand in your personal space in general. Not a huge fan.

I think I’m going to have to move to Chicago or wherever they teach this HIPLET class. Hip hop ballet for real?! I am so here for it. Teach me how to stand on my tip toes like that too.

And yes admittedly I kind of miss taking dance classes. I dance at my standing desk at work all day long because of this fact. They do have a hip hop class at the gym that I teach at. The girl that teaches it too used to be a Dallas Cowboys cheerleader and I hear she’s pretty good. We shall see. I’ll do some dabbling in dancing maybe as cross training this marathon/ultra training season.

What is on your mind this week? Any pet peeves come to mind?! 

Weds Spin Playlist.

Hellloooo there!!! It is a beautiful day in the neighborhood…I was able to get my hiney out of bed and run in this crazy Texas heat and humidity. So hallelujah and thank you Jesus for that. The sunrise did not disappoint…

I also thought I would do a little humble bragging on myself because I just completed the Strava June distance challenge in monthly mileage!! Over 200k miles for the month and counting. Before June is even over. I actually really don’t like bragging on myself but lately I’ve been trying to start doing things that make me uncomfortable. So yeah, here you go. Ha.

So you know what day of the week it is…Weds spin playlist day! Hope you enjoy. And check out where I’m teaching classes next if you’re local.

Also, find me on Spotify. It’s a party going on over there.

Hope you enjoy the ride!

Grindin’- Clipse: Warm up
Broken Clock- DJ Lilman, Jiddy: Accelerations
I Could Be Wrong (Club Mix)- Lucas & Steve, Brandy: Tapbacks
Tip Toe- Jason Derulo, French Montana: Rolling hills
Goodies- Ciara: Seated/standing run
Waiting- Oliver Heldens: Jumps on a hill
I Like It- Cardi B: Hill climb
Express Yourself- Diplo, Nicky Da B: Sprints
No!- CID: Active recovery
Shake Ya Tailfeather: Murphy Lee: Rolling hills
Yella- Smoke Illson: Accelerations
I Can Only Imagine- David Guetta: Tapbacks/Rolling hills
I Look Good- Chalie Boy: Hill climb
Show Me- Tiesto: Sprints
Don’t Stop the Party- Pitbull: Sprints
Strings Attached- Dan Rose: Cool down

What songs are you moving and grooving to this week?

What I Love About Being a Fitness Instructor and Weds Spin Playlist.

Hey there! Are you ready for your weekly dose of jams!? Well I am here to give it to ya today!! These songs are great for spin class (hello my fellow instructors), running or any high intensity workout. Hope you enjoy!

But first – let’s talk about a few things I love about being a spin instructor! It’s definitely a side hustle for me (for those of you who are new here or unaware) but it is one that I absolutely love! So thought I would share.

I love how it inspires me to stay on top of my game with my fitness. Even after I’ve done a hard trail or road race, I know that the bike is always waiting for me and makes for excellent active recovery after running.
I enjoy connecting with the individuals in my classes and inspiring them to workout. It is always great when you have usuals return again and again that love your classes. I’ve been able to see my classes build too over the years and I tell you what that is such a rewarding thing to see. They inspire me as well in and outside of the cycle studio. I love watching people win and excelling in all areas of health and fitness.
I LOVE to rock out to music and have FUN/let loose (especially after a stressful work day) on the bike! I feel like you can definitely have FUN and work hard all at the same time. It’s great when those two things can come together.
Hey…it is also a great perk to be able to work out at a major gym for absolutely free. I used to pay like $50 a month to get the ultimate from my gym and now I get all of that just because I teach classes. I definitely take advantage of it too.

There are so many other reasons but hey…those are just a few. So if any of you out there are considering teaching classes be it side hustle or full time…just know it is an awesome way to make a little extra money on the side and have fun while doing it.

Speaking of fun…let’s be friends on Spotify! Connect with me on there— where I’m constantly updating workout playlists on a weekly basis!

Let’s go for a ride!

Parade- VINAI: Warm up
Hotel Room Service- Pitbull: Tapbacks
7/11- Beyonce: Rolling hills
Let Me Think About It- Ida Corr: Accelerations
NASTY- Parris: Seated/standing run
Burn Break Crash- Madison Mars: Hill climb
Slight Work- Wale: Sprints
Ball- T.I.: Active recovery
Jump- Rihanna: Hill climb
Stay- Dannic, INNA, LoaX: Sprints
Trophies- Drake: Jumps
Night Cap- D.O.D.: Rolling hills
I’m the Ish Mashup 11- DJ Godfather: Jumps on a hill
Mi Gente- Moska, J Balvin: Hill climb
KOD- J.Cole: Tapbacks
How Deep is Your Love- Calvin Harris: Sprints
Thinking Out Loud- Ed Sheeran: Cool down

Any songs you are loving that I should add to the list?

Weds Spin Playlist.

Ohh yaaass I’ve got not 1 but 2 workout playlists for your eardrums today!! Hope you do enjoy. These songs are great for spin class, running or any high intensity workout!

And while you’re at it check out where I’ll be teaching spin class next in the Dallas/Ft. Worth area!

Plus follow me on Spotify where I update my playlists on a weekly basis.

Let’s go for a ride!

Right Amount of Wrong- Gianni Blu: Warm up
SHH…Be Quiet- DJ Sherry, Petey Pablo: Sprints
Bum Bum Tam Tam (Jonas Blue Remix)- MC Fioti: Tapbacks
POWER- Kanye West: Hill climb
Shooting Star- David Rush, Pitbull: Tapbacks/Jumps
Basil Connect- Quintino: Accelerations
I Got the Juice- Janelle Monae, Pharrell: Rolling hills
Neva Eva- Trillville: Jumps on a hill
Fine By Me- Chris Brown: Hill climb
Trouble- Offaiah: Sprints
Chun-Li- Nicki Minaj: Active recovery
Cha-Cha- DJ Sliink Remix: Rolling hills
Lover- Tommy Trash: Accelerations
Naughty Girl- Beyonce: Hill climb
Unravel Me- Sabrina Claudio: Cool down

The Way We Do This- Ape Drums, Busy Signal, Major Lazer: Warm up
Galang- M.I.A.: Accelerations
Sun Comes Up (Offaiah Remix)- Rudimental: Seated/standing run
Yella- Smookie Illson: Rolling hills
Colors- Jason Derulo: Jumps
I’m Good- Blaque: Rolling hills
Moves- Big Sean: Hill climb
Ayo- Chris Brown, Tyga: Active recovery
Love it Like That- Pink Panda: Tapbacks
Say Less- Dillon Francis: Sprints
Push It- Rick Ross: Standing run
What I’ve Waited For- Vicetone: Hill climb
Show Me- DallasK: Accelerations
Live it Up- Jennifer Lopez: Tapbacks
Addicted to a Memory- Zedd: Sprints
Stash- The New Mastersounds: Cool down

What songs are rocking your workouts this week?

Confessions of a Cycle Instructor, Continued and Weds Spin Playlist.

Happy hump day to ya! I’ve got some jams you will love today!! And also a continuation of cycle instructor confessions…just because we can. So let’s get to those…first. BTW you can see parts 1, 2, and 3 here.

Sometimes I do not wear my cycle shoes to teach classes. This is partially because I need new cycle shoes, like yesterday. I have worn my current ones completely out. That’s what happens when you teach classes for 5+ years. and yes, I definitely have gone for a RUN right before class then hopped right on the bike with my running shoes on. No shame.

Yes, you are allowed to throw your hands in the air like you just don’t care, in my class. Or if you’re sexy and you know it, clap your hands. Don’t be shy. I like to have fun and work hard all at the same time.

I like when people look really intense in class-and if it looks like they are faking resistance or being lazy I will call you out. So don’t make me come over there and TURN YOUR KNOB UP. I ain’t a killa but don’t push me.

I also love when the whole class is totally synchronized when we are doing tap backs to the beat. YESSS. My favorite thing ever. It’s like a beautiful orchestra to me.

Without further ado let’s get to the playlist! Enjoy the ride!!

Nice for What- Drake: Warm up
Rock Right Now- Firebeatz: Standing run
2 Souls on Fire- Bebe Rexha, Quavo: Rolling hills
Pills & Automobiles- Chris Brown: Tapbacks
Whistle- 4B: Accelerations
Messin’ Around- Pitbull: Hill climb
In My Room- Yellow Claw: Sprints
Ride That Thing- Redlight: Jumps
Campaign- Future: Hill climb
Live the Night- W&W: Sprints
The Real Don- Active recovery
Carry Out- Timbaland, Justin Timberlake: Seated/standing run
Telephone- Lady Gaga, Beyonce: Hill climb
The Mack- Nevada, Mark Morrison, Fetty Wap: Rolling hills
Shy Guy- Diana King: Jumps on a hill
House Work (Carnival VIP Mix)- Jax Jones: Sprints
Cranes in the Sky- Solange: Cool down

Be sure to follow me on Spotify and see where I’ll be teaching spin class next in the Dallas area!!

What songs are rocking your workouts this week?

Weds Spin Playlist.

Happy hump day to ya! I’ve got some grooves and jams you will love today!! These songs are great for spin cycling, running or any high intensity workout! Hope you enjoy!

And be sure to check out where I’ll be teaching next in the Dallas/Ft. Worth area.

Plus follow along on Spotify where I posted updated workout playlists on a weekly basis!

Let’s go for a ride!

Look Alive- Bloc Boy JB, Drake: Warm up
House Party- The Knocks, Captain Cuts: Sprints
What’s My Name?- Rihanna: Jumps
Aint My Fault- Zara Larsson, R3Hab: Rolling hills
Bartier Cardi- Cardi B, 21 Savage: Hill climb
Like a G6- Far East Movement: Accelerations
Satisfaction- Benny Benassi: Tapbacks
Bandz A Make Her Dance- Juicy J: Hill climb
Fun- Pitbull: Jumps on a hill
Flex- Rich Homie Quan: Active recovery
Magenta Riddim- DJ Snake: Accelerations
Bounce Back- Big Sean: Hill climb
Hit the Road Jack- Throttle: Sprints
Dark River- Sebastian Ingrosso: Hill climb
Crazy- Teemid, Joie Tan: Cool down

What songs are rocking your workouts this week?