best ipod playlist for running ultra

The Best iPod Playlist for Running an Ultra Marathon

Trail running is one of the few sports that allows (even encourages)

the use of iPods or other personal music devices. But how do you

choose the optimal playlist for a long trail run? I had some

questions/comments about this from earlier posts, so I thought I would

share my tactics.

(Photo for purchase from the amazing Don Charles Lundell)

Before I talk iPod, let me first say that my #1 choice of soundtrack

for a trail run is nature itself. There are few things in life as

peaceful as getting deep into the wilderness, left only with your

breath, footsteps, and the scurrying of resident animals as you 'round

the corner. Chill. Relax. Ooohhhmmm. Connect with nature.

Okay, back to the blog. ;oP Although nature's soundtrack is wonderful,

it's not really the best pacing ally. Sometimes it's helpful to have

some tunes to pull you along, particularly for the 20+ milers. But the

choice of music is very important - you would be surprised at how much

it can affect your pace, for good or bad. I've tried a few strategies

in the last couple of months, and here are my tips. Please do comment

if you have others.

1) Know what motivates you for each type of terrain. What kind of

music puts a smile on your face? Helps you relax? Gets you pumped? In

a long trail run, there's a spot for each. For climbs, I've found

there's nothing like some agro rock (Metallica, Prodigy, Filter, Boom

Boom Satellites, Soundgarden, etc.) to help pump you up and "attack"

the hills (very t-zone, I admit). For the downhills, something a bit

less edgy is good (REM, Beastie Boys, Seal), and preferrably with a

melody now that you can sing along. For the flat stuff, I've found a

good beat count can help you pace right, such as electronica or

breakbeat funk (Tricky, Freq Nasty, ILS, Madonna, etc.). ILS Soul

Trader is my "most played", so it must be a good one. Sometimes the

right lyrics can get you going too - I've been surprised by how

uplifting Michael Jackson "Don't Stop 'Til You Get Enough" can be when

you need a pick me up.

2) Map your playlist to your course. Check out the altitude map for

your run, and do your best to organize your tunes based on the course

layout. This can also help you pace the sections (ie, "I must be going

fast since I've reached the hill and Enya is still playing" or

"Michael Bolton is playing and I still haven't killed

myself...something must be wrong"...just kidding).

3) Don't start too strong. If you're doing an ultra, one of the worst

things you can do is go out too strong. In the Woodside 50k, I thought

I should "pump myself up" with a little Prodigy to start, and covered

the first 2 miles in 13 minutes....oops, so much for those 250 needed

calories. Best to ease into your playlist if you can.

4) Reward yourself with some funny songs. It's great to throw in a

non-pace song every hour or so, especially if they can get a good

laugh. Tenacious D is perfect for this kind of thing, or perhaps a old

ABBA favorite or clip of Chris Rock. It will raise your spirits. I see

a lot of trail runners do this with food too, like stashing a Snickers

to reward yourself for being half-way done.

5) Easy on the Echoplex near the end of your run. If you're ending

your five hour run with songs full of reverb, echos, and Leslie

rotating speakers, you are tempting fate, my friend. Jimi Hendrix "Are

You Experienced?" and The Beatle's "Revolution #9" are nothing short

of suicide-by-face-plant in the final miles.

6) Stop air guitaring when you see the cameraman. My fellow racers

have found great humor in my subconscience antics. Just don't let it

get captured on film. ;oP

Let me know if you have other tips or favorite songs. I would be happy

to post my 5-hour playlist from the Woodside 50k if you're interested.

Chill,

SD

[Note - On 2/15/05, I posted my 8-hour playlist here]