alan(ator)/flickr.com

The ING New York City Marathon is less than 2 weeks away and we at Moji want to help set the mood for the thousands of NYC runners and ten thousand local volunteers who are preparing for the 41st running of this incredible event.   So, we have racked our brains and scoured the internet for the greatest NYC songs of all time.  Though there are undoubtedly more Big Apple tunes than we’ve compiled, these represent 30 of the very best.

The blend of slower beats and blood-pumping rhythms should provide you with ample tunes to carry you all the way from pre-race to the finish line.   The playlist starts below but click through to see all 30 songs and enjoy what the city that doesn’t sleep has inspired.  If after all that, you can get enough, check out more race day music on Moji’s Ultimate Marathon Playlist.

Buy on iTunes

rawheadrex/flickr.com

It’s just three

weeks into

the New Year

and many of those hard to keep resolutions have probably gone by the wayside.  What is so hard about keeping New Year Resolutions is they always seem to be focused on giving something up, doing something hard.

They emphasize what we as humans are doing wrong.  In some ways the resolution mindset has a built-in negative energy.  We say, embrace the positive.

How about resolving to do more of what we like, build on what we are doing right, and focus on what’s healthy instead of hard?  To that end, we humbly present Moji’s

5 ways to not resolve a thing

Love the process, lose the goal. Celebrate the small wins instead of being disappointed with your efforts to meet what could be a large imposing end goal.  You could focus on the negative–your singular trip to the gym this week or you could give yourself a pat on the back for being one gym trip closer to your final goal.  Making permanent changes in your life means making the same choice to change every single day.  As you progress, that daily choice will become easier and easier.  Thinking positively about your choices will give you the attitude and forward momentum to do that good thing again.  Build on what went right this week, leave what went wrong in the dust.

rawheadrex

Do what you do better. Naysayers proclaim it can’t be done, gain without pain. Big changes are just that – painful. Whatever the resolution, break it down and set mini-goals you can achieve based on what you are already doing well. If you are getting to the gym twice a week, walking the dog regularly, or doing the stretching your therapist prescribed, then simply add a little something – more time, more frequency, more intensity. You are already focused on said goal and resolved to keep it, just get more out of it. Keep building and soon you’ll have your personal Rome.

Go where the wind takes you. While it’s important to stick to a schedule, you should not only set goals that are reasonable, but also listen to your mind and body. They might have different plans. If you feel the need to sleep in instead of heading out for a morning walk every once in a while, that is not a bad thing. More sleep does a body good! It’s ok for things to be fluid if in the long term context of your resolutions you are making progress.

rawheadrex

Be bad for ultimate good. Too much of anything, especially a resolution thing, makes Jack a bored, disgruntled, and ultimately uninterested boy. And, lack of interest, leads straight down the path to abandonment.  If you have resolved to cut down on eating junk food, great.  That said, any forbidden fruit becomes more appealing at some point.  Give yourself some latitude, cutting down is relative and if you feel you’ve done a good job.  Give in when and where you see fit.

Lose the should. There are things we love (dessert!) and there are things we don’t. It is easier to stay with something and make it a part of your lifestyle if you dig it. My friend really doesn’t like fruit; it just isn’t her thing. However, she really loves salads. Instead of trying to introduce more fruits into her dietary regimen, she eats more of what she likes – big salads and lean protein. That works for her. If you aren’t a gym rat, why try to buck the trend every January 1? Don’t resolve to do what you already know in your heart isn’t realistic for you. Identify what you enjoy and pursue it passionately, be it gardening, team sports, or orienteering (if any of you know what that is).

rawheadrex

Life will always get in the way of resolutions, unless you integrate your resolutions into your life. Setting positive and achievable interim goals will set the ground work for keeping those resolutions for 2010 and beyond.

dawnzy58/flickr.com

If you aren’t making the trek down to Florida for the Disney Marathon this Sunday, you can get a great view of the course with the warp-speed 180 second video of the entire 26.2 mile course featured below.  Sadly the 524 mph pace is not one that any human, animal, or magical Disney character can duplicate.  That doesn’t, however, mean that there won’t be plenty of Disney magic to be had this Sunday.

And while none of our favorite pals would be able clock a 3-minute marathon, that’s not to say that there wouldn’t be some strong finishers among the Disney cast.  In fact, as an exercise in marathon analysis (and as a Friday afternoon diversion) we have put together race day predictions for this notorious hodgepodge of lovable loons.

The Disney Leaderboard

Aladdin: (2:45) Next to the White Rabbit (who is too dodgy to compete) Aladdin is Disney’s best all-around athlete. He’s got the speed and agility to race through the craziest of market obstacles and, frankly, should forgo Sunday’s race and head straight for an Olympic training facility to start his decathlon training. With his lithe frame, natural endurance and Genie friend, Aladdin will probably be the first Disney finisher.

Goofy: (2:50) He might be gangly but should goofy get those long gams moving in the same direction, he has the potential to paw his way to a more-than-respectable finish.

Rafiki: (3:00) With the wisdom of any mandrill-baboon hybrid, Rafiki knows his way around a 26.2 mile course. The fact that the run starts before the sun rises doesn’t phase him, he barely uses his eyes anyway. With his propensity to help talented people and that wonderful walking stick for a prop, Rafiki will make a perfect pacer for the 3:00 group.

Belle: (3:15) Clearly Belle will have read all the books and course maps and be best prepared to run a smart marathon. Whether or not the running shoes her father cooked up in his invention studio makes her fly like the wind or fall flat on her face remains to be seen. However, if she can pull it all together, look for a yellow blur that will leave Gaston’s “five-dozen egg” chugging butt in the dust.

Mary Poppins: (3:40)  This graceful dame will undoubtedly run a flawless race; what with all the proper accoutrement she’ll have brought to prepare for race day it can hardly be avoided.  With gear on and carpet bag neatly checked, she’ll be sure to have a perfect Marathon Sunday and hit the Boston Marathon qualifying time for practically perfect 30-something runners right on the nose.

Nemo: (4:20) Without the East Australian Current, this young one has to rely on his own strength and determination. Good thing he has that in spades. A surprisingly fast finish for this underdog.

Sleeping Beauty: (4:25) Given her propensity to sleep, one might think that she might not even make it to the starting line. However, she spent the majority of her youth frolicking through the woods, which means she must have built up some endurance over the years.

Prince Charming: (4:45) He’s got the genes and, knowing him, has the conditioning, too. However, this talented gent is notorious for showing up late in the game. He’ll probably cross the finish line much later than you might expect.

Donald Duck: (4:50) Compression socks have nothing on the sheer efficiency and cooling benefits of pants-free attire. (Ever wonder how streakers seem so incredibly fast?) With no shorts to hold him back, this webbed-footed wonder will more than make up from his ample tush and stubby legs.  Anyone who has been chased by a goose will understand the speed a fowl foe can get when motivated to really move.

Pinocchio: (5:05)  Initially carved from piece of pine, Pinocchio was created in 1883. One might think that his age will act as a major inhibitor to his success in this year’s road race. However, many pines are known to surpass an age of 1,000 years, so if you do the math, Pinocchio is still approximately 10 years old. However, even at his “young” age, he will have to be careful not to trip on his own strings.  No need for a ChampionChip on this young fellow, if he cuts the course, we’ll know.

Wall-E: (5:20) Pretty new to the Disney scene of characters, Wall-E has some big shoes to fill…and he doesn’t even have the feet to do it. Wall-E’s major advantage is his ability to keep rolling in the most adverse conditions. Come rain, shine, or planet-wide environmental meltdown, he’ll roll along.

Tigger: (5:25) While you might think a tiger would have a distinct advantage in a foot race, this cat is not going to break any marathon records. While he certainly has the energy and endurance, he does not have the technique.  Even if he can manage to stay focused (an unlikely scenario) his tail-bouncing style will cost him dearly in terms of pace.

Hercules: (5:30) Zeus’ boy will probably run the race like the classic overbuilt, under-prepared jock.  Look for a sprint at the start and a grueling 15+ miles of progressively slower splits.

Mickey: (5:50) Neither age nor the constant waving is on his side in this endurance race. But worry not, the Disney icon isn’t in it for a PR. As the consummate host, Mickey just wants to make sure everyone is enjoying the race and having a good time. Look for him to walk for stretches shaking hands and smiling with fans as he trots along the 26.2 mile course through the home that mickey built.

Minnie: (6:10) This 82 year old lady is sure to make her sweetheart proud. Don’t be fooled by her sweet demeanor and cute polka-dot dress, this mouse is fit and ready to scamper her way to the Masters’ podium.  We only wonder how she will manage all 26.2 in those heels!

Dumbo: (6:25) He can fly. He can fly. He can fly. However, he’s got to cross the timing mats to keep the race official. Therefore, Dumbo will have to rely on his ordinary feet instead of his extraordinary ears. This lovable lumbering giant will probably play caboose at this year’s race…which is a good thing since those timing mats are sure to break once he passes over.

Nicholas T

There are two kinds of runners:  the kind that train in the Rockies and the kind that wish they trained in the Rockies.  In honor of those who are fortunate to run at altitude through some of the most gorgeous landscapes in the country, here are the 25 ways you know you run in the wild wild west.

You Know You’re a Rocky Mountain Runner If:

1. The description of your running shoe collection includes the categories “dirty” and/or “bloody”
2. Your dog is your best running companion and has as many Ruff Wear Boots as you do Brooks
3. You partake in the biggest Memorial Day Celebration in the country dressed in a different fruit-inspired costume each year at the BolderBoulder
4. You can run as fast in ski boots as you can in sneakers
5. You always need SPF50
6. Not only do you own the coolest, newest outdoor gear around, but you probably also see the inventor of said object at your local coffee shop
7. You know the Continental Divide Trail so well that you could run on it in all 5 states with your eyes closed if it weren’t for number 10
8. It’s not uncommon for you to be out-run by someone 30 years your senior, 30 years your junior or someone in jeans
9. With over 300 days of sun a year, you conveniently plan your recovery time to coincide with the prevalence of the sun
10. You wear a headlamp…of course
11. Depending upon which trail you choose in which part of the state, you will invariably run into elk, bear, deer, bison, buffalo bighorn sheep or the occasional pronghorn
12. Your definition of a “stair workout” involves running 1 mile straight up an old railroad
13. You learn about new activities and games such as Fris-Knock while on your weekend run
14. Shiners on your forehead come from tripping over fishing line
15. “No Trespassing” signs don’t scare you, mostly because you know that once you pass that line, you are completely hidden to the outside world
16. You judge the quality of your workout based upon how your lungs handled the elevation change
17. You enter road races for the beer sponsor
18. Who needs a compass?  You’ve got the mountains…and your Garmin
19. When you have a business trip, you make sure to get a run in, just to see how awesome of a runner you are at sea level
20. You wave to your kayaking friends, who are waving to your cycling friends, who are passing your dog-walking friends as you run down a trail
21. A post workout breakfast always includes green chiles and cholula
22. You have chains for your tires, and YakTrax for your feet
23. Steep and Cheap is the first website you check in the morning
24. Not only do you know what 8% grade means, you know what it feels lie, too
25. You’ve picked yucca tips out of your shins

lttle nutbrown hare/flickr

With the change of season often comes a change in our eating and exercise habits – more food and less exercise. Holiday time generally means more traveling, eating and relaxing and less physical activity. By the time New Year’s rolls around, we arm ourselves with resolutions to resume our healthy eating habits and get back in the gym, on the roads and in the pool. But with a little advanced planning you can eat healthfully and stay fit through the holidays and save your New Year’s resolutions for other goals.

The holiday season is a great time to add some superfoods to your diet that are in season and that might not be on your usual menu – though maybe they should be. Read on to learn about some delicious, nutritious must-have choices.

Super Carbs

Replenish glycogen stores depleted by a hard workout with these healthy versions of holiday favorites:

• Whether you find them at holiday gatherings or prepare them yourself, yams and sweet potatoes are near-perfect foods for athletes – high in fiber, vitamins and minerals. These orange and gold tubers are delicious baked; boiled and mashed with a little bit of orange juice and cinnamon; or sliced, brushed with some olive oil and your favorite herbs and roasted.
• Winter squash – and there are numerous varieties available including butternut, buttercup, kabocha and more – are equally nutritious and easy to prepare. Just cut one in half, place halves face down on a baking sheet and bake! Winter squash are sweet, nutty and dense and loaded with fiber and vitamins. They are delicious au naturel and don’t need much doctoring with added butter or sweetener.
• Stuffing – prepare stuffing with a little vegetable oil such as canola oil instead of butter and vegetable or chicken stock. Get creative and mix stuffing base with mushrooms, celery, carrots, your favorite nuts and dried fruit, and try whole grain or corn bread instead of white bread for the base.
• Wild and whole grain rice – get creative with your rice too. Add nuts, dried fruit, herbs, diced vegetables, even beans, and cook with chicken or vegetable stock for added flavor.
• Mashed potatoes – mash your favorite potatoes – Idaho’s, red-skinned, yellow-skinned, or any other variety – with the skins still on and use a little less butter and a little more chicken or vegetable stock. Mash white potatoes with parsnips, winter squash or sweet potatoes for added flavor and nutrients.

Get Your Greens

• Brussels sprouts show up more often around this time of year. These cruciferous nutritional powerhouses are packed with vitamins, minerals and fiber. Try them steamed, microwaved, roasted with olive oil, or cut up into stir fries, soups and stews. Broccoli and cauliflower, part of the same cruciferous family, are equally good choices, abundant in the winter and are very versatile. Add herbs and sliced, roasted almonds or your favorite nuts.

Pure Protein

Help repair and rebuild muscle with these lean protein choices:

• Turkey (without the skin) – is among the best sources of lean protein. White and dark meat parts of the turkey are both nutritious choices – the white meat is a bit leaner, the dark meat a bit higher in iron. When roasting the turkey, baste with broth instead of butter.
• Other typical holiday fare including roasted chicken, baked ham and lean roast beef are also great sources of protein – just remove the poultry skin from the chicken and visible fat from the meats before eating.

Satisfy Your Sweet Tooth

• When it comes to baking, you can make your own healthy versions of traditional holiday favorites by substituting apple sauce and/or mashed banana for oil, yogurt for sour cream, egg substitute or egg whites for whole eggs, and evaporated skim milk for cream. And you can make your own healthy pie crusts using crushed graham crackers or ginger snaps. Use these substitutes when preparing pumpkin pie and other pies, chocolate cake, carrot cake, banana bread, cookies and more.
• Cranberry sauce – try a low-sugar version sweetened with orange juice and fresh oranges, and use whole cranberries for more fiber.
• Spiced hot apple cider – yummy and satisfying! A great holiday beverage for athletes.

Follow these guidelines to eat, drink and be merry –and healthy! –and you’ll be off to a great start for the New Year! Your body will benefit from the abundant nutrients contained in these foods, which won’t leave you feeling weighed down and unable to perform at your best. Eat well, feel well, and stay active. Happy Holidays!