A beat run is basically an interval run where you run for a short amount of time (usually 20 minutes or less) but you alternate between sprinting and jogging. With my beat runs I like to put on my playlist I made for the occasion which is filled mainly with songs that have dramatic changes in the tempo of the song. EDM (Electronic Dance Music) is the best type of music for this I've found but I have everything on the playlist. From classical to hip hop, head bangers to Coldplay! Also some songs just have a solid beat the whole way through and make me pick up my pace the whole time (ex. Franz Ferdinand - Take Me Out).
These runs can become addicting though. Sometimes (like last night) I just set out for a short mile loop, and I end up in a 30 minute beat run! Also tonight I had another run that did not stop because the songs kept pushing me. Try it. You don't have to run, do it with walking or anything.
On all my runs I also like to play the game of beating traffic lights before they go to red. And I make a rule to never be able to end a run until I find a stop sign to slap. Also if I can jump and high five the traffic light hands for walkers that counts too, but some are too high to touch. I'm weird.
Back to cleaning. I have a guy from Brussels couchsurfing with me tomorrow. He is flying here for a couple days before he goes to California to learn how to sail! From his profile it looks like we will get along really good. I know most people will think this concept sounds strange of having strangers in your house but you always meet the coolest people. And NO, it's not a dating or hook up site. Just like-minded people who love the travel looking for a free place to stay, but mainly to meet friends usually for life.
www.couchsurfing.org and I also think www.couchsurfing.com works now as well.