Archive for March, 2007

The Effort Effect

Stanford Magazine, in its March/April 2007 edition, profiles one of its own, psychologist Carol Dweck, in Marina Krakovsky’s article, “The Effort Effect.” Professor Dweck has published some powerful research on fixed- versus growth-mindset and the article is an interesting read with direct and powerful applications to training/exercise and performance in athletics, education, and business. What’s your mindset?

Update: The New Yorker published a fantastic feature on Dweck and her research under the title, “How Not to Talk to Your Kids: The Inverse Power of Praise.” For more Dweck, also check out NPR’s website. The Stanford professor and psychologist was interviewed on the network’s Morning Edition radio show. The topic of discussion: “[How] Students’ View of Intelligence Can Help Grades.”

The O.G. 60 Min Spin Mix

For today’s spin class, I dug deep into my collection of mixes and pulled out the CD I made for my first class day of spin at the Presidio YMCA three months ago. An oldie, but a goodie.

1. “Follow the Light” by Travis (3:10): Warm-up and stretch
2. “Let Me Entertain You” by Robbie Williams (4:20): Mix of spinning, 80% sprints, and 45-60 sec climbs
3. “Are You Gonna’ Be My Girl?” by Jet (3:35): In-seat high-tension climb w/ Power 10
4. “Mother We Just Can’t Get Enough” by New Radicals (5:45): Out-of-seat climb w/ Power 10 and Power 20
5. “One Night Stand” by Enrique Iglesias (4:20): Quick spin OR speed bumps
6. “Stronger” by Britney Spears (3:30): Sprints at chorus (20, 25, 50 sec burnouts)
7. “Chocolate” by Snow Patrol (3:15): In-seat high-tension climb w/ Power 20
8. “All These Things That I’ve Done” by The Killers (5:05): Out-of-seat climb
9. “Infinito” by some Italian band (5:00): Butt-back
10. “So Alive” by Ryan Adams (4:00): Sprints at chorus (20, 25, 45 sec burnouts)
11. “Fix You” by Coldplay (4:55): In-seat high-tension climb
12. “Man In the Mirror” by Michael Jackson (5:20): Hard climb w/ Power 10 and Power 20
13. “Forrest Gump Suite” by Alan Silvestri (8:50): Easy spin cooldown and stretching

The Effort Effect

Stanford Magazine, in its March/April 2007 edition, profiles one of its own, psychologist Carol Dweck, in Marina Krakovsky’s article, “The Effort Effect.” Professor Dweck has published some powerful research on fixed- versus growth-mindset and the article is an interesting read with direct and powerful applications to training/exercise and performance in athletics, education, and business.

Update: The New Yorker published a fantastic feature on Dweck and her research under the title, “How Not to Talk to Your Kids: The Inverse Power of Praise.”

For more Dweck, also check out NPR’s website. The Stanford professor and psychologist was interviewed on the network’s Morning Edition radio show. The topic of discussion: “[How] Students’ View of Intelligence Can Help Grades.”

What’s your mindset?
J.R. Atwood

Running to Work, Running Home…

…Literally.

A lot of people give a quick kiss to their partner or a high five to a coworker with an “I need to run.” I actually do need to run.

With the weather providing unseasonably warm and beautiful blue-sky spring days, and Daylight Savings giving us an earlier than usual Indian Summer experience, hoofing it has become my new favorite mode of transportation. There is a shower in the building I work and I carry a backpack of clothes and necessities on the six-plus mile commute each way. In the dawning morn, I love striding down the cafe-lined Chestnut Street in the Marina district. There is a quiet quaintness to the street that reminds me of the suburbs of Paris at dawn.

When I turn onto Bay Street, I smile to myself running past the congestion of stop-and-go traffic fighting through the quick stoplights.

When I hit the Embarcadero, the rising sun provides an awesome glow to the east bay landscape and the bay waters look clean, blue, calm, and refreshing. It’s fun to dash through the crowds of businessmen and -women, holding cups of coffee in one hand and a free news daily in the other, congregating near the Ferry Building as they depart the ferries and Muni buses and head into the Financial District.

After emerging from the long shadows cast by the Bay Bridge, I run to and behind AT&T Park along the collection of white-sailed boats docked near McCovey Cove, home to many-a-Barry Bonds homerun balls.

The run home, while along the same route, is just as interesting… Bike commuters dart in between traffic along the Embarcadero. Tourists amble along the waterfront four abreast with suit-wearing bike commuters forced to weave around them on the wide sidewalk. There is a less stressed hustle, and more excited bustle, in the afternoon scene versus that in the morning.

I often bypass Bay Street for the sights, sounds, and smells of Pier 39 and Fisherman’s Wharf. Lots of tourists. Interesting street performers begging for attention (and spare change). The mouth-watering aroma of crusty, chewy sourdough bread at Boudin Bakery is followed by the “Oh, that’s why they call it Fisherman’s Wharf” smell of boiling crab and lobster along the sidewalk stands outside of Alioto’s Fish Market.

Then there’s the jazz band warming up in the North Beach Italian eateries and pubs, the few crazy people swimming in Aquatic Park, and the excited eyes of young kids running towards Ghiradelli Square to dig into an Earthquake Ice Cream Sundae.

My run commute then deposits me onto Crissy Field, where I dodge between the 20-to-30-somethings dressed in sports bras or Beta Theta Pi fraternity shirts and university lacrosse shorts. They are often jogging, sometimes riding roller blades, too frequently struggling to contain an over-sized or pint-sized dog. While the dog dashes one way on the leash, their owners are looking the other way into their cell phones. I can’t help but get lost in the sight of a lowering sun perched between the two towers of a glowing Golden Gate Bridge, with Angel Island and the coast of Marin just a super-long swim away. On more than one occasion I have run off the path and into an oncoming family riding nervously on their rented Blazing Saddles mountain bikes as they explore San Francisco from two wheels.

Then it’s a long, straight, often very quiet run into the Presidio and up some rolling hills to home.

Ooops, gotta’ run!

Run With It!
J.R. Atwood

Words from the Wiser: A Family Project (Part 1)

Your memories are some of our greatest inheritances.

–Documentary filmmaker
Ken Burns

In an effort to capture the stories of hope and heartache, the fantastic and frustrating experiences, and wisdom and advice of my grandparents… With the want to preserve the soul of my parents’ parents and to share their love with my children’s children one day… Out of a curiosity to learn about my familial and social recent history… Because my most fond and favorite memories are the collection of laughter with, and debate dominated by, my grandma, granddad, nagymama, and nagypapa during special occasions and holidays… Because we are all getting a little bit older…

For these reasons I recently started a family project. A few weeks ago I sent an email to both sets of my grandparents explaining that I would like to document an e-correspondence with them. I have questions I want to ask, prompts to which I want to get their response, issues I want to discuss, stories to ask about, debates in which to engage, and advice to seek.

My grandma and granddad, my dad’s parents now living in Jacksonville, Florida, and my nagymama and nagypapa, my mom’s parents now living in Laguna Niguel, California, enthusiastically agreed to participate. (They each have their own amazing and inspiring biographies, which I hope to share during the course of this project.)

As I collect their words and reflections, I will proudly share them on this blog. Particularly on political and social matters, I may not always agree with their thoughts, but I deeply respect them.

Thank you, grandma and granddad, and nagymama and nagypapa. This has been a fun family exercise so far… I look forward to reading your responses!

The first prompt I offered:

What is your wellspring of hope in this sometimes chaotic world? Are you generally optimistic? If so, why and how? Where do you find purpose and meaning?

(It’s not an easy question, but an important one. Don’t feel like you have to address all questions… I included multiple questions to serve as a prompt around a general theme.)

Love you lots!
Jason

And their responses… First from my grandma and granddad:

Grandma and I are generally always optimistic about events that affect our lives. First of all because we live in a complex world comprising variegated societies, political systems, types and qualities of education, different religions and beliefs, wealth – both financial and natural resources, respect for individual freedoms, and an innate belief that all persons are created equal and have inalienable rights in how we expect to be governed from birth through our death. We believe, in other words, in the Constitution of our government and Bill of Rights. And concurrent with these beliefs we think others have these same rights. We believe in one God, the sanctity of marriage to one mate of opposite sex. We do not believe in anything but what has just been stated regarding marriage.

We find purpose and meaning by virtue of having had loving parents who saw and understood the foregoing ideals. And saw how important these ideals were to themselves and us, their children. Grandma and I associated from our youngest years to the present time good and honest friends, classmates and associates. We tried to set similar examples for our three sons, both by word and deed, and ultimately, for each of their families. We think we have demonstrated to each of you, as well as all our relatives, that we love you as precious gifts from our heavenly Father.

Much love to you. Hope this will help kick off your program.

Love,
Granddad and Grandad

From nagymama and nagypapa:

Jason,

My hope for the future is not very optimistic because of the deterioration of the basic human values I cherish. I name a few: responsibility for one’s own life, respect for the law of the land, respect for moral traditional values.

This country was founded on the principle of hard work. People came here for the opportunities to use their abilities to the fullest extent and by large they succeeded. They contributed to make this country great. Nowadays more and more people, natives and newcomers, old and young, believe that the country owes them a living without contributing anything in return, like work. Government programs, like entitlements, encourage this behavior and will eventually destroy the nation.

Respect for the law has become a joke. Politicians, journalists, lawyers, educators, capitalists, union leaders do whatever they can get away with to pursue their selfish interests no matter who gets hurt. Lying is no longer punishable. And it starts at school. 70% of high school students admit that they cheat and lie to get good grades and don’t think anything of it since “everybody does it”. I don’t think with this kind of education we will create law-abiding citizenry.

Traditional values are out of the window. Some people don’t appreciate the uniqueness of being American and want open the border and let anybody come in without any qualification. So, they come, they don’t respect our laws our language our traditions. They don’t want to learn our language and they don’t want assimilate. They want to live with values and customs of their old country. So why are they here? We cater to them and of course many of them hate America and say so. If we allow this trend to continue, America as we know it and love it will cease to exist.

My purpose in life is very simple: my presence should benefit society. I think I have fought the good fight and kept the faith and contributed quite a bit.

I like reading history. Have admiration for the great leaders of the past. My favorites are: Theodore Roosevelt, Franklin Roosevelt, Churchill, Truman, Adenauer, Reagan.

I hope you appreciate my thoughts

Love,
Nagypapa

Thank you for sharing, grandma, granddad, nagymama, and nagypapa. I’m looking forward to round two.

Run Like the Wind!

The Run Like the Wind in San Ramon 1/2 Marathon and 5K was a fantastic footrace, especially considering this was its inaugural year. Organized by the City of San Ramon and sponsored by a number of home builders in the Dougherty Valley of San Ramon to show-off the master-planned community in one of the recently rated best 100 places to live, the event brought out 1100 runners and walkers–families and fitness enthusiasts alike–from the East Bay, with many more serving as volunteers, event support, and spectators.

I ran the rolling 13.1-mile race which included three long and pretty intense climbs. I have not been training as intensely as I was going into the Kaiser Permanente Half-Marathon in February and my goal was to beat my time of 87 minutes. I did so by charging hard up the hills and trying to maintain a quick step on the flat sections, finishing in 85 minutes to take 2nd in my age-group and 14th overall.

Last month, I tried to run as consistently-paced miles as possible and finished with a decent amount of energy in my legs and lungs. Today I was less concerned with pace and approached the half-marathon like a long fartlek run. When I wanted to chase down a few runners ahead of me, I did. When I hit a stretch where I felt fresh, I quickened my pace. I charged the hills and tried to stride the downhills. My goal was to always be under 6:40-mile, and I averaged a 6:30 pace for the 13.1 miles. But the last three miles were clocked at a relatively slower 6:50-ish mile. Such is the result of clipping through a couple of early miles at 5:45, 6:00 and 6:15 pace, but overall I felt good and strong.

The best party of the day–even better than the great spread of oranges, bananas, juice, drinks, ice cream bars (!), muffins, bagels, shakes, and other cookies and treats–was Lauren’s run. She decided this morning, after hitting the snooze once or twice, to run the 5K. While mingling around the food, we were surprised to hear her name announced as the third place finisher in her age-group. She got a nice medal and applause from the crowd which made her, and my, day.

Adding to the warm environment, even in the cool weather, was the fact that mom and dad were there to watch and cheer us on! Knowing my family is in the crowd infuses me with confidence, pride, and comfort when out on the lonelier middle miles of a race.

There were a few hiccups with the race… Nearly all runners, and most volunteers, were confused about where the official start of the race was… There was a giant half-wreath of balloons that never made it to the start line and we all could have benefited from a large banner advertising the beginning of the race. As a result, the half-marathon started about 15 minutes later than the advertised 7:30 AM start to allow for late registrants to shuffle over to where the crowd of runners had gathered. The 5K race started a quarter-mile down the road, and my parents said people were running to the start 20 minutes after the bullhorn sounded signalling its start… Again, the marking and directing of the crowd was poor in this respect.

But for being a first-year race, the Run Like the Wind 1/2 Marathon and 5K was a great success! It was an intimate environment nestled in the foothills of my hometown and attended by a large group of participants, spectators, sponsors, and volunteer staff. And as I mentioned, the post-race food was plentiful. It’s already on my calendar for next year!

Run With It!
J.R. Atwood

What Would Jeff Do?

My brother Jeff is turning 22 today. I want to share a piece of writing I composed a few years ago that captures Jeff’s infectious spirit. Happy birthday, bro! Love you lots.

***
What Would Jeff Do?


On a recent return to my childhood home to help my parents complete a long-weekend’s list of chores and projects, I came across a dusty box of tapes documenting various Atwood family events, celebrations, and gatherings. That evening, after a long day of painting my old room with my mom, building shelves and cabinets with my dad for his workspace in the garage, and eating and cleaning up from a hearty feast of Rakot Kaposzta, a Hungarian casserole of beef, potatoes, sauerkraut, sour cream, and cheese, my parents and I settled into our well-worn couches, excited to laugh together at the silliness and simplicity of suburban life in the late 1980s.

On one tape my brother Jeff and I stand proudly next to a sad, under-grown, and crooked Douglas fir that we fell on our first, and last, “Atwood cut your own Christmas tree” expedition.

A few minutes of tape later, the young faces of family are hidden underneath heaps of hair. On my mom, grandma, and aunts: Mary Lou Retton and Princess Diana inspired hairdos, all accentuated with heavy and dangly bangs. (I remember LA Looks styling gel being a staple on our weekly shopping list.) On Jeff and I, my dad, grandpa, and uncles: Chia Pet-like perms, bowl cuts, flattops, and “the wave.”

Another tape documents our annual neighborhood Nerf football challenge in the quiet streets on Thanksgiving morning. Friends and family are all swimming in ridiculously over-sized neon shirts. I am wearing three Swatch watches on one wrist; Jeff has two different colored laces in each shoes.

Ten minutes beyond this I am caught on tape ferociously wiping my sweaty palms on my corduroy pants before awkwardly reaching for the hands of Jenny Holcombe, my elementary school crush, during the couple skate at the local skating rink.

The most hilarious bit from those wonder years, however, is on the tape labeled “August-December 1990.”

I am standing at the foot of my bed in the room Jeff and I share, dressed in my best back-to-school clothes: pleated plaid shorts, LA Gear high-tops, and a colorful silk button-down shirt that I purchased with the allowance I saved over the summer. I am unaware that that dad has begun recording and I am caught running my hands through my hair before standing at attention with them clasped behind my back. Dad, from behind the camera, explains the importance of the day: it is my first day of third grade, and Jeff’s first day in kindergarten, at Golden View Elementary School.

Dad asks, “J.R., what are you looking forward to about this year?” As if I had rehearsed my response off-camera, I launch into a mini-stump speech about my plans to run for class mayor, volunteer as a student crossing guard, ride my bike to school to get extra exercise, join the book and chess clubs, pick-up trash on the playground during lunch, and produce and sell a “gator bank” for my class mini-society project. (Our school mascot was an alligator.)

A few minutes into my monologue, Jeff, dressed in the same shirt and short combination as I, dances into the scene. He is wearing a giant smile of gums and baby teeth and singsongs in a high-pitched voice. “Dad, dad, look at me. Let’s play roughhouse. Dad! Dad! Tape me wrestling J.R.!” And then Jeff, utterly uninterested in my speech for the camera, picks me up like a sack of potatoes. It is like a scene from The Flintstones when Bam Bam Rubble “plays” with the boulders in his yard. I am a foot taller and 30 pounds heavier than my dimpled younger brother of three years, yet he throws me across the room and onto the bed. I stand to tuck my shirt back into my shorts and fix my hair when Jeff, giggling, grabs my legs, lifts me up, and body-slams me onto the carpet. He kindly offers me a hand and then runs behind to get me into a headlock.

“Dad, dad! We’re playing wrestle. Roughhouse! Tape us playing.”

Jeff is playing. Dad is laughing from behind the camera—the video does a little “hiccup dance” because his shoulders are shrugging up and down with each guffaw. I am foolishly flapping around, slapping at flies that aren’t there, in an effort to twist out of my brother’s hold.

***
My brother’s “rough house” victories in our shared bedroom, in our backyard, and on the kitchen floor soon extended to the basketball court, soccer field, and baseball diamond where he was always able, despite being three years younger, to jump higher and shoot better, to kick farther and sprint faster, and to throw harder and hit with more power than I.

Jeff is now in his third year of college and one of the most naturally gifted athletes I know. His physical stats—5’10” and 165 lbs—are not extraordinary. A small sampling of his early achievements, however, reveal his athletic potential: pitching 65 mph fastballs as a 12 year-old; smacking 275+ yard drives on the golf course when just 13; running a sub-4:50 mile as a 14 year-old kid.

He could have chosen one or two sports, almost any sport, and focused and committed to extend his All-Star and All-League kudos in high school to the collegiate, perhaps semi-pro, level. He chose, instead, to be a normal kid with a healthy social life, his ambition being to live a balanced life rather than dogmatically commit to a lifestyle that could take him to the top of athletics.

This used to bother me. I thought it was frustrating, even tragic, that someone so gifted would choose not to realize his potential.

Jeff knew long before I learned, however, that doing something because we can is sometimes different, and sometimes less fulfilling, than doing what we want to do. For Jeff, sport is not a way to find his identity, but an opportunity to play. He once told me, “If you aren’t smiling, you aren’t living.” And I am hard-pressed to think of my brother in any context without a smile on his face.

All of which makes what happened two weeks ago so upsetting.

During a football game with some friends, Jeff and the player he was marking on defense ran into each other at full speed. Jeff went down, screaming.

Four years earlier, Jeff was viciously tackled from behind nearing the end of the first half of a soccer game. He was like a giant redwood… Always standing strong and proud amongst his peers, always graceful on his feet. I don’t recall ever seeing anyone take him down. But he crashed hard to the ground after being tackled. He limped to the sidelines and at the beginning of the next half, tried to charge the field to take his position at starting forward. His knee kept buckling, however, and he was unable to do so. He cheered-on his teammates throughout the game and then hobbled with them to a Subway sandwich stop, one mile away, for a post-victory celebration. Later that week, however, he was still in pain and went to see a doctor. Jeff was told that his anterior cruciate ligament (ACL) was torn, an injury that sends professionals off the field in crutches and stretchers and to the bench for the remainder of the season.

Jeff shed not even a single tear when he tore his ACL as a 16-year-old. (And even managed to hobble on it!) But he was screaming now, and he and his friends knew something was wrong.

Jeff was transported to the hospital via ambulance. X-rays revealed that he had completely torn his ACL, again, though this time in his other knee. He also had a complete tear of the infrapatellar tendon and a partially sprained posterior cruciate ligament (PCL). The team of doctors and therapists at the hospital said it was the worst blown-knee case they have seen.

Jeff would need to undergo surgery to repair his infrapatellar tendon with a cadaver. After months of rehab, he would undergo a second surgery to repair his ACL with another cadaver. This would require another 6+ months of rehab to learn to walk on a knee full of screws and ligaments from dead person.

My parents brought Jeff home from Chico for his surgery. Even facing 12 months without being able to walk, Jeff was of high and infectious spirit. “Hey, I will have the ligaments of two different dead people in both my knees. That’s kind of cool.” But seeing him confined to the couch, dependent on crutches and the kindness of his friends and family to help him move about and take care of himself, I could not help but be hurt myself.

Yes, things could be a lot worse. And by this time next year, Jeff will be able to jog again. But it seems unfair that my brother, not yet 20-years old, has suffered two lifestyle-changing knee injuries.

His injury has changed my life, too. Rather, Jeff has changed my life.

I have spent a lot of time with him these past few weeks. He is stuck on the couch and we stay up talking into the night, long past when mom and dad have retired for the evening, often about our most fond memories on the sports field. We also watch a lot of movies together, including a few home videos from yesteryear.

In these moments, I find myself inspired by Jeff. Even with a bum knee, I know my younger brother can beat me at “playing roughhouse.” But it is his approach to sport—life, really—that most amazes me.

My motto has always been, Too much is almost enough. I am proud of, and found an identity in, my training log. In it I scribble copious notes about my diet, my weight, the weather, and other environmental factors alongside summaries of the number of miles and amount of hours I spend swimming, cycling, or running in a given week.

Jeff’s motto has always been Play hard; get dirty. He is proud of, and finds an identity in, the relationships he forms while playing a game.

These last few mornings, when I engage in an internal mental debate about whether to hit the snooze button on my alarm or to go for a pre-sunrise run… When I find myself more focused on my stop-watch and split-times at the track than on the scenery during my jog to the gym… When I catch myself counting my heart rate after a hill sprint rather than enjoying the sting of crisp air filling my lungs… In these moments I ask myself, “What would Jeff do?”

Jeff would jump out of bed. He would wave and say hello to people he passes on the street. He would stop when he is tired or to take in the view from a trail run up Mt. Diablo, not when his watch beeps. He would run hard and wild. But he can’t. And so because I can, it is important that I do. I feel like I have an obligation to exercise and enjoy my body.

So I have been running with Jeff, metaphorically. He is back at school now, but remains my training partner and coach. Pictures of him blazing down the track or soccer field are uncomfortably, almost awkwardly, juxtaposed with images of him on his crutches. But in all of them, he is smiling. This gets me up, gets me outside, and keeps me going.

Thanks, Jeff. Because of and for you, I am running.

Run With It!
J.R. Atwood

New Music 60 Minute Spin Mix

Lauren said my spin mixes have been verging on the edge of being “too much like music you’d hear on VH1″ and insisted I use her her iTunes music library to create a new music mix. The result? A kick-booty awesome 60 minute spin mix with some adrenaline-pumping music. This morning’s class was one of the best I’ve had in a while… As I pushed them, they pushed me. Nothing better than leaving the gym with in a sweat-soaked shirt and pair of shorts.

60 Minute “You Need Some New Music, Baby” Spin Mix
1. “Over My Head (Cable Car)” by The Fray (4:00): Warm-up
2. “Hung Up” by Madonna (5:35): Mix of rolling hills, 80% sprints, and climbs
3. “Blue Light” by Bloc Party (2:45): Slow, high-tension, in-seat climb
4. “Thank U” by Alanis Morissette (4:15): Out-of-seat climb w/ two Power 10 and Power 20
5. “Anything, Anything” by Dramarama (3:20): Sprints at chorus (20, 25, 45 secs long)
6. “Goods” by Mates of State (4:45): Quick spin on rolling hills
7. “Seven Nation Army” by the White Stripes (3:50): In-seat slow grinding climb w/ Power 10
8. “Chicago” by Sufjan Stevens (6:00): Out-of-seat climb w/ two Power 10s and one Power 20
9. “So Alive” by Ryan Adams (4:00): High-tension sprints at chorus (20, 25, 35 secs long)
10. “Let Go” by Frou Frou (4:10): Butt-back
11. “Cry Out” by Shiny Toy Guns (4:10): Spin
12. “All My Life” by Foo Fighters (4:20): Hard climb w/ Power 10 and Power 20
13. “Soul Meets Body” by Death Cab for Cutie (3:50): Cooldown
14. “Untitled” by Sigur Ros (7:00): Stretch and goodbye

Run With It!
J.R. Atwood

45 Min "High Tension" Spin Mix

I dusted-off a CD I made a few months back for today’s 45-minute spin class. Not a lot here to offer as a preface… Lots of “high tension” work to bust those quads! Check out song eight… If you only have a few minutes, this is the best quick workout you can do at the gym to elevate your heartrate.

45 Minute “High Tension” Spin Mix
1. “Starry-Eyed Surprise” by Crazy Town (3:50): Warm-up
2. “Answer the Phone” by Sugar Ray (4:00): Mix of quick spin and 30-sec climbs
3. “Infinito” by an unknown Italian band (5:00): High-tension in-seat climb
4. “100 Years” by Five for Fighting (4:00): Out-of-seat climb w/ Power 10
5. “Not Gonna Get Us” by Tatu (4:25): Quick spin over rolling hills
6. “Natural Blues” by Moby (4:10): High-tension in-seat climb
7. “Not Up To You” by Stereophonics (4:20): Out-of-seat climb w/ Power 10 and Power 20
8. “Boys of Summer” by The Ataris (4:20): High-tension sprints: Spin quickly w/ little tension, then at the first two chorus’, increase tension nearly as much as you can (on a scale from 1-10, at least an 8 or 9–add more than feels comfortable). Then sprint as hard as you can. You are going to be working REAL hard, but your legs moving REAL slow because there is so much tension… So much that your butt is going to want to come out of the seat. Keep yourself seated and POUND on the pedals as hard as possible for the 30 seconds. In between and after the high-tension sprints, spin easily, though quickly, with little tension. The third chorus and increase in volume and rhythm in the music is around 45-seconds. Do a third set of high-tension sprints till you burn out. AWESOME quad workout!
9. “Lose Yourself” by Eminem (5:30): Climb w/ two Power 10s and a Power 20
10. “One Step Closer” by Linkin Park (2:40): All out sprint… burnout to finish
11. “Northern Sky” by Nick Drake (3:45): Cooldown
12. “My Weakness” by Moby (3:35): Stretch

Run With It!
J.R. Atwood

60 Minute Spin: The College Mix

Most of today’s spin music comes from my collection of mixed CDs during my college days…

60 Minutes Spin: The College Mix
1. “New Slang” by The Shins (3:50): Warm-up and stretch
2. “Chocolate” by Snow Patrol (3:10): Spin w/ 30 sec out-of-seat climbs
3. “Amsterdam” by Guster (3:40): High-tension spin
4. “Love Me Like You” by The Magic Number (4:50): Out-of-seat climb
5. “Touch & Go” by Idyllists (3:20): Fast spin
6. “Combat Baby” by Metric (3:30): Out-of-seat climb; 1:30 w/ right hand behind back, 1:30 w/ left hand behind back
7. “A Dream Within a Dream” by Dreadzone (6:10): High-tension spin
8. “Days Go By” by Daft Punk (3:55): Butt-back
9. “Mother We Just Can’t Get Enough” by New Radicals (5:45): Climb w/ Power 10 and Power 20
10. “I Need You” by Savage Garden (3:55): Fast spin
11. “Work” by Jimmy Eat World (3:20): In-seat climb
12: “Jesus Walks” by Kanye West (3:10): Out-of-seat climb w/ Power 10 and Power 20
13. “Best of You” by Foo Fighters (4:15): Quick spin w/ sprints
14. “Honey and the Moon” by Joseph Arthur (4:40): Cool-down
15. “Living Water” by Ryan Farish (4:20): Stretch

Run With It!
J.R. Atwood

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