Yes, Biggie and cardio. Insert your own punchline.

Now that I’m training for a 5K, Cardio and I are in the love part of our love/hate cycle, and recently, it’s been Girl Talk’s “All Day” that has kept my RPMs increasing. The album, which you can download for free on Girl Talk’s web site, illegal-art.net, is vintage Girl Talk, featuring Top 40 hip hop, R&B, rock, etc. layered and mixed together into one giant mash-up that will make you shake it all day–and night. Or, in my case, run.

Some of my favorites are Biggie’s “Nasty Boy” over Cream’s “Sunshine of Your Love” and James Brown’s “Funky Drummer”; Twista’s “Wetter” over U2′s “With or Without You”; and some song featuring M.I.A. over Rage Against the Machine’s “Killing in the Name.” Each has the right blend of rapid-fire lyrics and blood-pumping beats to motivate me when my pace wanes.

Like all of Girl Talk’s albums, “All Day” should be at the top of your work-out mix list. Combine it with chia seeds and a couple of cups of coffee for an effect you’d be hard pressed to obtain by any other means, at least legally.