Run Happy, Run the Chorus

in Run Happy

Have I got a fun speedwork trick for you!


I enjoy the act of doing speedwork and have gotten into the habit of doing it once a week.  But I haven’t been doing it the ‘traditional’ ways (and by that, I mean around a track or using a stopwatch).  I’ve been doing it to music.


Here’s what I do:  after a five minute warmup, I switch to a upbeat station on my Pandora app.  And then, every time the song’s chorus comes on, I sprint.  Choruses tend to only last 15 – 20 seconds or so; the sprints are short but fairly frequent.  I finish things off with a five minute cooldown.  Today’s sprint to the chorus workout was about 2.5 miles long.  Done and DONE!


And I was wearing NEW SHOES, which felt oh-so-great.


I am part of the Brooks Run Happy blogger ambassador team for 2013.  I’m really humbled and grateful for this opportunity because (as you guys know) I’m just a ‘normal’ runner, trying to get out there on a fairly regular basis and pound the pavement.  Running is both my hobby and my sanity-saver.  It’s cool that Brooks wants to work with both running superstars (I’m looking at you, Frayed Laces) and – um – hobby runners like me. Winking smile


There’s lot of fun things coming up as part of the Run Happy program, including a reader workout clothes makeover (ooo!).  But up first:  a review of a pair of Brooks shoes.  And you guys know that this couldn’t have come at a better time for me because my old shoes were shot (Do You Need New Running Shoes?).


These are the new Ghost 5s.  I selected these as my shoes to try because 1) they were the most affordable neutral shoe option presented to me (although, at $110, they are certainly a pretty penny – but the older Ghost 3s are only $75 on Amazon) and 2) the Ghosts received Runner’s World ‘Editor’s Pick’ award.  If Runner’s World thinks they are awesome, you know they are something special!


My feet felt supported and cushioned in the lightweight Ghosts, and I liked how I didn’t feel like I was surrounded by marshmallows.  They were firm yet soft – if that makes sense!  Brooks says the shoes are “so supremely smooth and impeccably balanced, it’s scary” and Runner’s World remarks that the Ghosts are “a versatile shoe that can handle whatever workouts you throw at it.” 


The shoe is designed for neutral-footed runners (like me) and feels spacious.  I used to wear Wides in the Brooks Summons, but the regular Ghosts felt just fine.  The tread on these babies were great, too, although – I admit – anything would’ve felt grippy after running in my way-way-way-too-old shoes for months on end.  The traction was very much appreciated as I did all that speedwork.


Also – how cute are those colors? I know neon shoes are a ‘thing’ this season, but I like regular old white + a color – the purple with the aqua detailing is pretty!


All in all – I’m a Ghost convert.  You can bet I’ll be buying another pair when these wear out. 


Do you love Brooks?  Or are you a fan of another type of running shoe? 



  • Katie @ Talk Less, Say More February 14, 2013, 6:14 pm

    I’m a Mizuno girl at heart. They were my first ever fitted running shoe and nothing has felt as good on my feet since. Oh man, speed work…I should really try that one of these days. 😉

  • Ashley @ My Food 'N' Fitness Diaries February 14, 2013, 6:15 pm

    I just discovered and tried Brooks shoes last year and I LOVE them!

  • Lindsay February 14, 2013, 6:18 pm

    I loveee Brooks! I have a pair of the Pure ones and they are so comfortable

  • Caroline February 14, 2013, 6:24 pm

    I’m a brooks fan girl! I got my first pair of Adrenalines 13 months ago, and they’ve carried me through 2 half marathons, 1 triathlon, 5ks, and training for my 3rd half marathon! I love them:)

  • Kristen L February 14, 2013, 6:35 pm

    I love Brooks! I have been wearing the Brooks Ravenna’s for a few years now. Congrats on being picked as a Brooks Run Happy ambassador for this year. That is so exciting! I look forward to hearing more about all that entails. Sounds like something I would certainly be interested in! 🙂

    Also, cool idea on the speed workout. I have just started incorporating speed into my running routine. It is so much fun to run fast and take chances. 🙂 This seems like a fun way to change things up from the normal track workout. Do you have a favorite speed workout song you use?

    • Caitlin February 14, 2013, 6:47 pm

      Anything by pitbull.

  • Meryl February 14, 2013, 6:37 pm

    I switched to Brooks from Asics when I was pregnant and haven’t looked back. I looove them!

  • Sarah February 14, 2013, 6:37 pm

    I like marshmallows!

    I mean… I like marshmallow-feeling shoes 😉 I am currently an Asics wearer. Their gel cushion feels awesome to me.

    I tried some Brooks running tights this winter and had not one, but TWO pairs of $75 pants fall apart at the seams with very little to no use. Soooo… even though I’m sure the shoes and the pants are produced in completely different factories, I’m still not likely to try anything Brooks ever again. :/

  • Cathy @ Showing Up February 14, 2013, 6:40 pm

    I love Asics. For “speed work”, if that’s what you can call it, whenever a new song comes on I run the first minute than jog (or let’s be honest, mostly walk) the rest of the song.

  • Sharon February 14, 2013, 6:51 pm

    I love my Pearl Izumi Syncrofuels! I’m on my third pair and have no interest in trying any other shoe. I wish I could stockpile them.

  • sarahf February 14, 2013, 7:01 pm

    I got my first Brooks last summer. I <3 my glycerins! Sadly, I'm out with shin splints (have been since last year!) but I keep them in the hallway as a reminder that I'll be out there again soon!

  • Kim@hungryhealthygirl February 14, 2013, 7:13 pm

    I have that exact shoe and LOVE them!!

    • Kristen D February 14, 2013, 10:02 pm

      Me too! 🙂

  • Katie H. February 14, 2013, 7:15 pm

    I’ve been wearing Brooks PureFlows since September. I like them a lot, but I’m not sure they’re the PERFECT fit for me. Maybe I’ll try some ghosts when I replace them next month at their 6-month mark 🙂

  • Katy T February 14, 2013, 7:30 pm

    If you like coordinating your pace with your music, you should check out the new Cruise Control app My friend (a marathoner) was on the team that designed it and it’s getting great reviews. Happy Running!

    • BeepieRuns February 15, 2013, 2:23 pm

      very neat!! I’m going to check it out!

  • Angela February 14, 2013, 7:54 pm

    I’m still trying to figure out my favorite. I haven’t loved any yet… I’ll have to try Brooks.

  • Caitlin February 14, 2013, 8:07 pm

    LOVE the purple!!! Yay for new shoes.
    And on the tread thing- I just got new shoes last month and I could hear the tread on the pavement and kept thinking, “why is it making that noise??” yeah- my tread on my retired shoes was SHOT!

  • Anne February 14, 2013, 8:37 pm

    I love music speed workouts….I often do it based on the total song, but I like the idea of doing it with the chorus. So fun!

  • Liz February 14, 2013, 8:48 pm

    I like New Balance best, but also enjoy Brooks or Asics, depending on exactly what 8I’m using them for.

  • Michelle February 14, 2013, 8:50 pm

    I used to be a Brooks girl but now I’m a Saucony fan.

  • rebecca February 14, 2013, 9:03 pm

    I know it’s beside the point, but are there running shoes you’ve tried that do feel like marshmallows? lol that’s exactly what I need for my foot problems, and I still haven’t found shoes that work!

  • Amber @ Busy, Bold, Blessed February 14, 2013, 9:31 pm

    Girrrrl you ARE a running superstar!!!! I love the purple. I need to buy some new shoes, but I’

    • Amber @ Busy, Bold, Blessed February 14, 2013, 9:32 pm

      I’m thinking something more cross training than running. I need to do some research!

  • Kristen E February 14, 2013, 9:33 pm

    I just bought my first pair of Ghosts on Sunday – I’m officially on convert too! 🙂

  • Chrissy February 15, 2013, 1:38 am

    I just bought a pair of ghost 5s yesterday! Got them today (love that VIP zappos!) and they are awesome!

  • Anne February 15, 2013, 7:51 am

    New balance racer or Saucony. These Brooks sole are too thick for my taste…

  • candace February 15, 2013, 7:55 am

    i LOVE that tip about sprinting during the chorus and I’m going to try that on my next run. Thank you!!

  • Molly @ RDexposed February 15, 2013, 8:24 am

    I am faithful to Brooks gts line. You are right, they do not come in the fun neon. I want fun neon but the darn shoes just feel so goooood.

  • misspipkelly February 15, 2013, 8:36 am

    I bought my second pair of Asics the other day as I realised that if I wanted a respectable gym to let me in any time soon I needed some cleaner shoes! I should probably get a third pair (and get rid of the original pair) to use on my messy work-outs (I do British Military Fitness which usually involves mud, we get a lot of rain in England – ha) but it somewhat pains me to buy new shoes to know they’re going to get muddy in about an hour.

    I have just started trying to run more regularly and will use the sprinting trick! I find the RunKeeper app really motivates me!

  • Stellina @ My Yogurt February 15, 2013, 8:47 am

    I’m an asics kinda girl!

  • TanyaS February 15, 2013, 9:03 am

    I’m an Asics girl, the only shoe I’ve found in an AA width. Sadly that width doesn’t come in fun colors at all 🙁

  • Bon February 15, 2013, 9:19 am

    I had the Ghosts – I love them!! Great choice… you may not go back to anything else for a while!

  • LIZ February 15, 2013, 9:37 am

    I’m in need of new shoes so badly! I think I’m going to try Brooks, I’ve always heard great things.

  • Laura @ RunningJunkie123 February 15, 2013, 9:41 am

    I love Brooks! I have ran in the GTS for years. Their gear is really nice, too!

  • Kristin February 15, 2013, 1:00 pm

    I have the same ones! Love Brooks Ghost shoes.

  • Sonia the Mexigarian February 15, 2013, 1:56 pm

    I just realized my favorite pair of shoes I have been wearing are Brooks. They’ve gotten me through 2 1/2s and some 10ks. really happy with them.

  • Alicia February 15, 2013, 2:09 pm

    I am on my 4th pair of Brooks Adrenalines as of December. Great shoes!

  • BeepieRuns February 15, 2013, 2:22 pm

    I love this idea for speedwork. I usually do speedwork with my running group on Mondays at a track, but this week I’m going to have to hit up the treadmill so this will be a perfect workout to try!
    I am a die-hard Adidas gal. I played a lot of soccer in high school and college and that was THE shoe, I don’t think my feet would know what to do in anther brand – haha!

  • Amanda February 15, 2013, 3:00 pm

    I used to be all about my Asics, but then I got fitted at Fleet Feet and now wear Brooks Pureflows. They are purple, and I LOVE them. I never want to switch.

  • Erin @ Living Made Healthy February 15, 2013, 4:23 pm

    I just did the same speed work kind of deal with boxing the other day! I was feeling a little grouchy so I decided to pound it out literally! I always listen to pink while boxing, so on the chorus I’d really give my all with fast hard punches, then tone it down a little on the the other parts! 🙂

  • Michelle February 15, 2013, 6:47 pm

    In case you ever get the feeling that maybe the ideas and info you are giving out just go wandering into interweb never never land… DIRECT IMPACT! I hate hate hate speed drills and had utterly convinced myself that I have ONE “running” speed and thats it, anything else not possible because my cardio sucks and I wouldn’t be able to go the distance if I changed from my single speed. But this seemed like a fun idea since i am soooo music dependent in my workouts and runs so I just tried it since I had plenty of time and the weather was beautiful. Not only did I run a mile further than normal, but even though I had to take more walking breaks, I brought down my overall average by 20 seconds!! This is compared to my run YESTERDAY!
    So to sum up; basically, YOU ROCK. THANK YOU. AWESOME IDEA! CHANGED MY RUNNING LIFE!! (not even exaggerating b/c since I did a mile further I’m now contemplating bridging up from 5ks to signing up for a 10k sometime soonish, and am actually to set a goal average pace for my 5ks! <– never done that before b/c i was just happy to finish and try and minimize walking breaks.)

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