Do you know which music is your favorite to take a Run?

My running favorite playlist...

Yesterday I took a night run, I decided to go slow for 30 minutes and then make 20 minutes velocity sprints, I always run without music, because I thought that hearing my respiration made me have more control of myself and my technique, but a good friend who also is a passionate runner gave me an idea....Running with my Blackberry with a perfect playlist and a a personal coach,

("Adidas micoach"...you can also use Iphone for this application).

Damn!  I loved it!!!!!  I ran more, I ran faster, happier and even wanted more! 

So if you are reading this please take a look to this playlist and I bet on your next race you will decrease your timing.

• Hometown - Miss Kittin and the Hacker
• Kids (Pet Shop Boys Synthpop Mix) - MGMT
• Hypnotized - Oliver Koletzki
• Surround me - Dash Berlin
• Armin van Buuren feat. Sharon den Adel - In and out love 
• Heavy Cross (Fred Falke Remix) - Gossip
• Djuma Soundsystem - Les Dijinns (Trentemollesr        Remix)
• N.A.S.A (Cryptontes Remix) - Futurecop
• He keeps me Alive - Sally Shapiro
• Fine without you feat. Jennifer Rene (Armin van buuren)
• All the lovers (toMOOSE Remix) - Kylie Minoge

"I  don´t run because of the pleasure of it, but for the pleasure of hearing my playlist, it just turns me on" 

Pablo Diaz-Morlet

Adriana H.Gallego

SMOOTHIE (post-run) OF THE DAY

After a long or hard run, the last thing you may feel like doing is eating a big meal, particularly if your workout left you queasy. But you need to refuel, preferably within 30 minutes, so you can recover. That doesn't mean you have to cook up a heavy omelet or big bowl of oatmeal. A quick, tasty smoothie will kick-start recovery. "Smoothies are a great way for runners to meet nutrient needs," says sports nutritionist Cassie Dimmick, R.D., "especially when it's necessary to quickly consume a mix of carbs and protein for muscle repair."

But runner beware: Smoothie bar options can top 900 calories, and bottled brands are often low in nutrients. By blending your own with your choice of ingredients and with as much or as little ice as you want, you can make flavorful smoothies with carbs, protein, fiber, and healthy fats. And at less than 300 calories each, these smoothies are easy on the stomach in more ways than one.

CRUNCHY COFFEE FIX

4 ounces chilled coffee

4 ounces fat-free milk

1 banana (preferably frozen), sliced

2 tablespoons whole almonds

2 teaspoons natural cocoa powder GOOD FOR YOU Not only does coffee taste great in smoothies, but it can speed your recovery, too. A 2008 study in the Journal of Applied Physiology found having caffeine and carbs at the same time helps your body restock muscle glycogen stores faster than having carbs alone. Natural cocoa powder—not Dutch-processed or alkalinized—provides anti-inflammatory antioxidants (and chocolaty flavor) for just a few calories. Bananas are rich in potassium, an electrolyte that helps maintain fluid balance. Almonds not only add crunchy texture, but also contain heart-healthy fats that help keep you full. This smoothie contains 252 calories, 35 g carbs, 6 g fiber, 10 g protein, and 11 g fat. 

My story

How Running became a ticket to my happiness


I started running at the age of 13, when I saw my brother getting into races and trhiathlons with so much passion that I wanted the same, he is my big brother, I was just 13 and he was 24 at that time.....
So I started at High school with group races, and just as a part of a school subject, anyway I continue running as a hobbie, at the age of 15 I made my first  sprint Duathlon, with my brother and a friend of his (r.i.p), 5 km running, 20 km biking, that was the first time I had that feeling of happiness, that feeling of getting strong without a huge a reason, and getting so much positive energy that I wanted to do it again, even if at Km 15 I wanted to leave everything and just stop.
"PHYSICAL PAIN IS NOTHING COMPARED WITH THE FEELING THAT YOU GET BY ABANDON A COMPETITION" ......always remember that.
When I was 16 a friend of my Mother (r.i.p) encouraged me to continue running, even if I had not running partners, so she offered herself to run with me, she was the wife of the Governor of my State so she didn´t have a lot of time along the day to exercise, so I started trainnig with her all mornings at 6:00 am, she has a daughter (now one of my best friends) that didnt like to run so that´s how I had a first and unforgetable running partner.
She recomended me his trainner, and I stopped running with her and started a more "proffesional"  way of trainnig bye having a coach.
Cross country,  track, even my garden, were the perfect scenarios to run with better technique and character.
How can I forget my first pair of New Balance shoes, that my coach gave me...gray and yellow, (uglies as hell) but they were waaaay better than my pink nike air shoes. 

I continue running 3 times per week till my father prohibited me to continue seeing my coach.
That was terrible for me, because I was almost 18 and sometimes you need someone to support your goals at this age.
2 years later I runned my first race with my brother, since then, it became my passion my only hideaway where I find peace on my soul, where I feel useful and good.
Anyway I studied design, I traveled a lot and now I work living a common life on the beach and I am still running  5 days a week, I love it, it´s something that just makes me feel good, positive, active, happy, pretty, strong, intelligent, free and healthy, these are just some words to get you an idea of how`s running definitely a 

ticket to happiness.

Adriana H. Gallego