Wednesday, December 31, 2008

Moving Forward

"Happiness resides not in possessions and not in gold;
the feeling of happiness dwells in the soul."

Happy New Year, I pray your blessed in 2009.

Tuesday, December 30, 2008

I'm on a roll here.....

My "theme" for this ride is, songs that you enjoy singing along too.  Now since this ride is an interval ride I don't know how well you'll be able to sing, but it's fun to spin to familiar songs.     I think this ride will be fun and challenging at the same time.

Hit me up for these tracks, I'm doing a mailing this week. :)

2-Intervals & 2-Climbs   45 Minutes    “Your favorite songs to sing”

Warm Up-“Blinded by the light” {7:00}

(after 6:00-bring up to moderate gear) 

Interval #1-“2 boots” {8:00}

-:30 Flat-moderate gear

-:30 Run-add enough to support weight

-:30 SC-Heavy Gear

-:30 STC-add hold Hard Climb


Climb-“I will survive & “Stand by me”

-1 min recovery @ moderate gear 

-2 min SC-small hill

-2 min STC-light climb-don’t add

-2 min SC-hard climb 

-1 min recovery @ moderate gear (until next song) 

Interval #2-“I heard it through the grapevine” {7:00}

-:30 Flat-moderate gear

-:30 Run-add enough to support weight

-:30 SC-Heavy Gear

-:30 STC-add hold Hard Climb


-1:30 recovery @ moderate gear 

Climb-“The Joker & The Locomotion”

-3 min SC-small hill

-2 min STC-light climb-don’t add

-2 min SC -hard climb 

Flat Road-“Jungle Love”

 Cool Down-“Bohemian Rhapsody”


Blinded by the light-Manfried Mann

2 Boots-DJ John Mash-Up

I will Survive-Cake

Stand by Me-Fugees

I Heard It Through The Grapevine (LDM101 Club Remix)-Marvin Gaye

The Joker-Fat Boy Slim

The Loco-Motion-Grand Funk Railroad

Jungle Love-Steve Miller

Bohemian Rhapsody-Queen

Monday, December 29, 2008

Flat Road vs. The Climb

This is where I'll be at 9am on January 1st. 

While the rest of you are hung over in bed getting ready to order hot/sour soup from your local Chinese restaurant.  My husband said last night, "why did you volunteer for that ride?" Well since 1.) I love to Spin,  2.) I'm the only spin class for that day, and 3.) I still need to burn off those unwanted goodies from Christmas.  Why not?!? I am having a small get together at my house on New Years Eve so we shall see how enthusiastic I am about getting out of bed on 1/1/09!

For those needing inspiration for putting together a New Years ride, here ya go!

New Years Ride                                                          1 hour

“The Flat Road vs. The Climb”

Warm Up-“Beautiful Day”

(After 6:00-add to moderate gear-build a nice strong flat road cadence)


Flat Road-“Cars”  {almost 3:30}

Small Interval-“Weird Fishes” {over 5}

-1 min Run (add enough)-easy

-1 min SC (add res.)

-1 min speed work (increase cadence for 1 min)

-1 min STC (add res.)

-1 min speed work in 3rd (increase cadence for 1 min)


Flat Road-“In God’s Country” & “Can’t Stand Beggin’”

(start out on Flat with moderate gear)

-every min. add res. >>at the end of 3 min. you should feel like your on a challenging flat road


>>after 3 min. every :30 add cadence (not sprinting), rest :30


Climbs-“Xmasploitation” & “It's The Most Fattening Time Of The Year”

(start out on a small hill-cadence check)

            -every min. add res. {4:00} Seated Climb


>>when “It’s the most…” kicks in add res., challenge yourself, add cadence in Standing Climb>>”good motivational song to have you hold the extra cadence in 3rd position”


Flat Road-“Vertigo Remix” {7:22}

(start out on Flat with moderate gear)

-every min. add res. >>at the end of 3 min. you should feel like your on a challenging flat road

>>after 3 min. add a little more resistance

            -1:00 Run-speed work here, pick up cadence

            -1:00 Flat road-strong cadence

            -1:00 Run-speed work here, pick up cadence

            -1:00 Flat road-hold strong cadence until the climbs…..


Climbs-“Distractions” & “Movie Star”

(start out on a small hill-cadence check)

-every min. add res. {almost 5:30} Seated Climb


>>when “Movie Star” in kicks in add res., challenge yourself, add cadence in Standing Climb-speed work in 3rd position almost {4:30} hold it!!!!


Flat Road-“All Because of you” & “Snow”

(start out on Flat with moderate gear)

-every :30 add res. for 2:00

-ask “are you on a challenging flat”- good

-pick up that speed and hold it for about 2:45



(start out on a small hill-cadence check)

            -every :30 add res. for 2:00

            -ask “are you on a hard climb”-good

            -pick up that speed in 3rd-hold it for about 2:15


Bring it down to a Flat Road/Moderate Gear


Stretching “Auld Lang Syne”


-Beautiful Day (Paul Oakenfold Perfecto Mix) -U2


-Weird Fishes/Arpeggi-Radiohead

-In God's Country-U2

-Can't stand beggin'-DJ Y alias JY

-Xmasploitation (Santa's Baddass Revenge)-mojochronic

-It's The Most Fattening Time Of The Year-Bob Rivers


Distractions (Bugz in the Attic Remix)-Zero 7

Movie Star (JNRSNCHZ LAX Mix)-Roisin Murphy

All Because Of You (Redanka's Indian Summer Vocal Mix Full Length)-U2

Snow (Hoxton Whores Remix)-Red Hot Chili Peppers

Auld Lang SyneJive Bunny & the mastermixers

I'm in the giving mood so hit me up if you want these tracks!

Sunday, December 28, 2008

Simple Loops-IEZ

I've been in a really creative mood lately since I've had two weeks off.  I've put a couple of rides together.  This one is tweaked version of Pink/Bill P's looped ride.  I really like the simplicity of this, you can take it any way you want.  This could be very challenging or quite simple.  I was wanting a "funky mix" and found a great album to go with the them here.

Funky Beats Album-"Finger Lickin' Export 02"

Warm Up

Simple Loops
Flat Road-Challenging 3 minutes
Standing Climb- 4 minutes
Seated Climb-3 minutes (or a windy flat road)

I did three loops and ended with a strong/challenging flat road!

-Hey Brothers- All Good Funk Alliance Remix
-Universal Mind (clean version)-Common 
-Just Dance to New Order (Lady Gaga vs. New Order)-DJ Earworm
-SuperJam (Flow Dynamics Remix)-All Good Funk Alliance
-Disco Thunder-Big Soul
-Stand Up!-The Breakestra
-Mystery Repeats-Pete Philly & Perquisite
-Live in the Mix (Acapella) / Gimme The Breaks-Flow Dynamics
-Party People-Nelly
-Hey Mama-Black Eyed Peas
-Bring back the Funk-A. Skillz
-Light My Fire (Kenny Dope Remix)-Shirley Bassey & Kenny Dope

If you guys want any of these tracks, I would love to share!

Friday, December 26, 2008

Merry Christmas!

~Happy Birthday Jesus, you came as a baby to save the world.~

~Don't you love it when you pull off a surprise?!?~

~Thank you Santa! Now let the training begin.~

~Our little Gingerbread house in the hood~

~Garlic & Herb Fried Turkey!~

~Wonderful family playing the Wii~

Sunday, December 21, 2008

Disney in December

We had a great vacation!

 Very relaxing.....

Thursday, December 11, 2008

This week....

I Love the track to the right ---------------------------->

"Move for me" from Kaskade & Deadmau5

I don't know where I got this track, but I'm diggin' it.
I think this may be nestled in the middle of a hard climb soon.

Whatcha think?

I got this and love it!

I'm sailing on this Sunday!

I love this lipstick, purple goes great with green eyes.
Clinique-"A Different Grape"

Reading these books on my trip......

This girl is hilarious, I have to read her "Judy Blume for adults" books.

and this one....

I know what your thinking, "Shannon, put the books away for one week!" I'm just going to study two chapters in the car not on the ship!

Did you listen to that track yet?
Have you done your pull-ups this week?

Tuesday, December 9, 2008

09' Race Calendar

Well it's official, I've signed up for the four races I plan on doing in 09.

March~Shamrock 1/2 Marathon

This one is going to be special because my husband will be running his first road race ever.  I'm hoping to PR 2:00, I know that's an 18 min hop from the last PR but I think I can do it.

May~Smith Mountain Lake Sprint Triathlon

This is also a race my husband and I are doing together.  This will also be his first triathlon race.  Do you people see a trend here? (yahoo)

June~ Eagleman 1/2 Iron!

I've been looking forward to this race for over a year and half.  I can't wait, I'm a little nervous about the heat & humidity for a June race but I just want to finish.  I'm not really looking for a specific time just want to have a great race.  I can't wait to share all my training stories.  My blog will be a good outlet for all the ups and downs I'm sure I'll experience.

September~The Nation's Triathlon, International Distance

This one is sort of new and exciting.  A friend turned me on to it and I thought, "why not."  This will be a great race to finish out the 09' season.  My husband and I will be doing this one together as well.

Now if I win the lottery.......

October~IronMan Hawaii, the "BIG" One!

(stop giggling, it might happen one day)


Saturday, December 6, 2008

Balancing Act

This is about how I've been feeling of late.  Trying to balance my school teacher job, fitness instructor job, studying for PT, being a great Mom, Wife, & Friend.  

Well at least I survived the 7 boys slumber party last night, taught two great classes this morning, my Christmas tree is up and my house is clean so I should be thankful.  Getting ready for the Tipton Cruise next week to the Bahamas and I need a vacation. 

I did a Balancing Act on my Stability Ball this morning!
(pictures to come) 

Thursday, December 4, 2008

Where did 10 years go?

Just when you think you have your life planned out, 11 years ago I'm reading books on "how to raise an only child." God throws me a curve ball, what a curve ball he threw at me.  Thank you God for my blessing, a son.  Happy Birthday to my baby boy!