www.SphereOfHipHop.com,
www.HolyCultureDownload.com (via
www.holyculture.net),
www.DaSouth.com and a few others i can't remember off the top of my head. these are all Christian/positive/"clean" sites and i know a few of the site owners - which helped in nothing else than expediting my request for news and updates. i still had to pay for banner space, etc. But most post news when news is actually submitted. there's a few that unless you know them, or unless they're very willing to promote your stuff, they won't really post any news you submit.
i'm not sure about other sites. i think i posted news about the free single around a bunch of blogs (here, ughh, etc) to try and spur some downloads and gain some interest, but that's a really impersonal way of doing promo and a lot of people don't like that. they either consider it spam from another no-name lame-o, or just consider it spam. i'd say get involved. if you are a part of a forum (for me, it was Sphere) get to know people. tell them about the album. kindly ask them to post what they thought about the song(s) you released.
also try to get everything ready ahead of time. to make a longer post short, here's a good template:
have your album DONE (mixed & mastered, possibly artwork) 4 months out.
release news of an upcoming album, introduce yourself, etc about 2 months out ... and release a single w/ this
"reminder" news and release date 1 month out. i also started pre-sale orders at this time.
submit news again on release date or ask the site if they have a release schedule they post - something to make sure anyone who liked the single is aware of the album's release.
you don't have to do that in that time frame, but give yourself time to promote a single and for it to spread for a while. try not to be too tight on the release date. sometimes masters don't come back satisfactory. sometimes artwork isn't
quite done or shipping is delayed.
oh - and don't expect 100 sales on release day. or even the first month. or several months. most of my sales still, and probably always will, come from doing shows and selling them there.