Jun
24
2008

Couch to 5k – Ghetto Week 4 Mix

I didn’t have time to properly make a podcast this weekend. I was out of town all day Saturday and was essentially a waste of space yesterday.

I didn’t even pick out songs until the afternoon and I didn’t bother recording voice commands this week. No time.

So I looked for songs that were around the length I needed, and if they weren’t I cut them so they were the right time. It was approximate, but it works. That’s why I’m referring to it as “ghetto”. It’s not because the music is ghetto, per se. It’s still mostly hip-hop.

For example, the playlist starts with Nelly’s “Ride Wit Me”. So that means your warm-up walk is designated for just that song. When it ends, and Eazy E’s “Gimme Dat Nut” begins, you start your 1st run. Everytime the song changes, you switch either from a run to a walk or visa versa. When you hear Timbaland & Magoo’s “Luv 2 Luv U”, you should be walking and that’s how you finish your workout. Pretty easy, right? I hope so.

Here’s the full playlist:
1. Nelly – Ride Wit Me
2. Eazy E – Gimme Dat Nut
3. Mystikal – Danger (Been So Long)
4. Pink – Get This Party Started
5. Xtina, Pink, Mya, Lil Kim – Lady Marmalade
6. Prince – Pussy Control
7. 2 Live Crew – Hoochie Mama
8. Ludacris – You’s A Ho
9. Basement Jaxx – Red Alert
10. Fatboy Slim – The Rockafeller Skank
11. Timbaland – Luv 2 Luv U

I’m not sure if I should even bother adding this to my XML podcast list. I’m afraid subscribers will get confused since there aren’t vocal cues. So I’ll just add it to this post and hope others stumble upon it. Or should I still add it and edit the podcast title so it states there are no vocal cues? Thoughts?

At some point, I’d like to do a proper Week 4, but if I do, it won’t be anytime soon. I’m backed up and about to leave town! In other words, don’t hold your breath.

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Posted on June 24th, 2008 in Podcasts

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  • iamjenae

    I would post it and let people know there aren’t any cues. That’s the most helpful part of the podcast, but it’s better to have something to listen to instead of no week 4!!

  • iamjenae

    I would post it and let people know there aren’t any cues. That’s the most helpful part of the podcast, but it’s better to have something to listen to instead of no week 4!!

  • Lynne

    Hi, Suz. I have been using your couch to 5k music.. but I couldn’t get this one to play either in itunes or windowsmedia player. It keeps telling me that the format isn’t MP3.

    I read that you will be adding the voice cues? should I just wait for that?

    I tried to find a “contact” email, but couldn’t find one, so if you want to delete this comment and email me, please feel free.

    thanks.

  • Lynne

    Hi, Suz. I have been using your couch to 5k music.. but I couldn’t get this one to play either in itunes or windowsmedia player. It keeps telling me that the format isn’t MP3.

    I read that you will be adding the voice cues? should I just wait for that?

    I tried to find a “contact” email, but couldn’t find one, so if you want to delete this comment and email me, please feel free.

    thanks.

  • amgray

    hi Suz, like lynne i couldn’t download either week 4.
    amanda

  • amgray

    hi Suz, like lynne i couldn’t download either week 4.
    amanda

  • Jayna

    Hey! Like the previous posters I too am having problems downloading week 4. It downloads, but when I try to play it on my MP3 player it does nothing, and on my PC it gives me an error message. I love your podcasts (don't know that I would have made it this far without them) and I dred using a different one for week 4. If you could email me I'd be forever grateful!

  • Pat

    I am actually about to start Week 6 but just stumbled across this explanation while following a link to the new Michael Jackson mix. I actually liked the Week 4 without the vocal cues! In my mind it was your way of “tricking” me into not knowing how long I was running!

  • http://www.facebook.com/people/Karen-Carriker/1348705748 Karen Carriker

    I am so excited about this. I am about done with week one and the music and your voice cues are just what I need. I've turned several friends onto this and at least one has already reported great things. Keep it up and thanks for putting in the time. I know you said week 4 doesn't have voice cues but I think it's pretty easy to follow bc you did such a good job with the songs.

  • Paul

    Thanks Suz, better music than certain other Cto5K podcasts ;-)

    Just a note to anyone following the Couch-to-5K program precisely – the timings seem to be a bit off in this podcast. If you follow the track changes here you'll end up jogging 3-3-5-3-5 (with walking in between) instead of the recommended 3-5-3-5 minutes.

  • Paul

    Ignore my earlier comment, I see that you have already done a replacement week 4 podcast. Thanks!

  • suzdawg

    Yea, I totally messed week 4 and week 3 up. I'm a tool, basically lol.

  • suzdawg

    Yea, I totally messed week 4 and week 3 up. I'm a tool, basically lol.

  • SLO

    Thank you so much for doing this!!! I have been looking for a better musical variety to train to….this was sweet!!! The one i had downloaded was dreadful, i am so glad i found yours….:)

  • Danica

    Ah I finally read this after wondering why your vocals were missing while out for my run:) Makes total sense now to me!

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