1.2.3.4.....5

Top 5

#1. Sweet Requests

"Mom, can you post my Disney characters on your blog?" 

-How sweet is that? Instead of spending a "snow day without snow" playing endless games of Wii, club Penguin, or chatting away with friends on the phone, my daughter decides to draw pictures.  Not bad......

#2. Getting Naked

-No, not with my foam roller!  My new favorite mid-morning snack is a small low fat yogurt with some Bear Naked sprinkled on top.  I think I'm addicted.......

#3 Stevie Ray Vaughn

-This man provides a lot of pleasure to my husband.  Armed with his new SRV guitar, his Stevie's Snacks, and SRV video "Life at the El Mocambo" he has been a happy camper.  Don't we love it when our husbands are happy? I had a better photo of him but he wouldn't let me post it.  He said, "you'll get fired." LOL.....curious aren't ya.....

#4 A Humming Child

-Top glorious sounds to my ears is when I hear a child hum.  It tells me that their heart is happy.  It doesn't matter if it's my own child or one of my young students, it just brings me pure joy.  She's currently humming several tracks from the Seussical Jr. musical she'll be performing in.

#5 Fresh Made Hummus (but only from Pasha)

-I know it resembles, crab dip, vomit, or baby shiz but it's wonderful hummus from our local Turkish restaurant, Pasha.  I don't know if my palate is becoming snobby, but I just can't eat crappy food anymore.  Hummus is one of those things that I must eat that is the best.  I could lap this out of a bowl like a dog it is so delicious.  A dear friend and I had lunch their this week and I had to get some to go.  I'm glad I did.......

Have a great weekend, train smart!

I stopped at 10!

Yesterday I pounded out 10 miles of the Hampton Roads area, 60 degrees & humid.  I was only going to do 9, but the route I was running ended up being 10.  I'll run this route one more time before bumping up to the 11 mile mark.  I had to smack Wendy around again today! Started out with a great pace, and of course I started to slow down towards the end, stopped once for fuel and potty.  Overall I feel great about my progress so far, a little tight in the hamstrings but my IT band didn't act up not even once. I'm off to go make love to my foam roller ...tootle loo......  

My Babies Feedback:

Distance-10.01

Time-1:40:59

Av. Pace-10:05

Calories-927

Workout today:

Run

Abs/Pushups

Spin

Want to know more about me?

My BFF sent me this, can you relate?

I just want to thank all of you for your educational emails over the past year.

Thanks to you, I no longer open a public bathroom door without using a paper towel.

I can’t use the remote in a hotel room because I don’t know what the last person was doing while flipping through the adult movie channels.

I can’t sit down on the hotel bedspread because I can only imagine what has happened on it since it was last washed.

I have trouble shaking hands with someone who has been driving because the number one pass-time while driving alone is picking your nose. (Although cell phone usage may be taking the number one spot)

Eating a Little Debbie sends me on a guilt trip because I can only imagine how many gallons of trans fats I have consumed over the years.

I can’t touch any woman’s purse for fear she has placed it on the floor of a public bathroom. Yuck!

I must send my special thanks to whoever sent me the one about poop in the glue on envelopes because I now have to use a wet sponge with every envelope that needs sealing.

Also, now I have to scrub the top of every can I open for the same reason.

I no longer eat KFC because their chickens are actually horrible mutant freaks with no eyes or feathers.

I no longer can buy gasoline without taking someone along to watch the car so a serial killer won’t crawl in my back seat when I’m pumping gas.

I no longer use Saran wrap in the microwave because it causes cancer.

And thanks for letting me know I can’t boil a cup of water in the microwave anymore because it will blow up in my face…disfiguring me for life.

I no longer check the coin return on pay phones because I could be pricked with a needle infected with AIDS.

I no longer go to shopping malls because someone will drug me with a perfume sample and rob me.

I no longer receive packages from UPS or FedEx since they are actually Al Qaeda in disguise.

I no longer shop at Target since they are French and don’t support our American troops or the Salvation Army.

I no longer answer the phone because someone will ask me to dial a number for which I will get a phone bill with calls to Jamaica, Uganda, Singapore and Uzbekistan.

I no longer buy expensive cookies from Neiman Marcus since I now have their recipe.

Thanks to you, I can’t use anyone’s toilet but mine because a big brown African spider is lurking under the seat to cause me instant death when it bites my butt.

I don’t use lemon in my tea because usually it has not been cleaned and is full of germs.-Don't do it people....

If you don’t send this e-mail to at least 144,000 people in the next 70 minutes, a large dove with diarrhea will land on your head at 5:00 PM this afternoon and the fleas from 12 camels will infest your back, causing you to grow a hairy hump. I know this will occur because it actually happened to a friend of my next door neighbor’s ex-mother-in-law’s second husband’s cousin’s beautician…

Have a wonderful day….

Hey Wendy!

Not Her..........

Her!

I really hated running into you today!

Random Thoughts as I ran 8 today..........

....I hate running into this wind.......Why do I feel compelled to wave, smile, or comment at every runner I pass.........Girl Talk is awesome to run to.........sure wish I could run with BP.......what is that smell...........dag-on I forgot tissues, should I blow my nose in my shirt.............why didn't that old couple smile at me...........why did the Garmin just shut off..........I'm hungry........I love when the wind is finally at my back.....pretty good run for a windy 48 degree day..........

My babies feedback:

???? who knows??????

Update: I think I know what went wrong, I hit the wrong button on the menu side

Workout Today:

Run 8

Biceps, Triceps, Abs

My Friday Top Five

I hope everyone has a great weekend.  

I'm getting ready to jump into full triathlon training mode. 

My Top Five 

#1 Full Classes

With January comes full classes! 

-I know the frustrations of "New Years Resolutions" folks at the gym. It takes for-e-ver to get a dreadmill, I can't find any room to lift weights, and parking is a nightmare.  But what is great about January is all the "newbies" coming to my spin class.  I get the opportunity to bring more members into "Shannon's Posse," and teaching people to finally overcome the issues that prevent them from getting in shape.  I've had over 30 bikes filled each week with some turned away.  I know as the winter turns into spring, people will start to move to outdoor riding but I sure am loving all the potential posse members coming through my door.

#2 Oxygen Magazine

-I love peeking in the mailbox and seeing Oxygen.  I love how they showcase beautiful women with form and shape.  They show great exercises and emphasize good form showing the muscle groups your working.  Weird, it always comes wrapped in plastic and I can't actually see the cover of the magazine, I guess it's porn to some.....especially me!

#3 Libraries

-Did you guys still remember I'm studying for the ACE PT exam? Well with all the honey's, moms, & other distracting noises I've been heading to the local library to get my studying done. The library has always been one of my favorite places to go, I love the library smell that hits me when I open the door and the warm feeling of peace and quiet that envelops me.  I just finished Ch. 3, now 15 more chapters to go.  

#4 Snow Days (with no snow?!?)

 -On Monday, January 19th our local news reported this : "Still expecting some good snow accumulations in the area.  In general I’m seeing a swath of 2-6″ for the Southside down to Northeast North Carolina."  

Well in this area WE NEVER GET SNOW, so 2-6" is HUGE around here.  I woke up Tuesday to everything in our area shutting down, schools, courthouses, even the coast guard.  We waited all morning for the snow to start dumping.....waiting.......waiting......still waiting.....not a flake....not a flurry.  

Apparently...."Winds upstairs tried to push moisture north.  But the winds at the surface were very strong out of the North/Northeast.  That was no surprise.  Dewpoints (The measure of humidity) dropped quickly." I guess this equals some snafu in the forecast.  oops.......

Don't get me wrong, I enjoyed getting a "snow day" but without all the slick roads, bad drivers, and brown snow snot.  

#5 Best Friends!

You laugh, listen, & love me!

Happy Training Ya'll.....

Strength/Speed Ladders

I'm off today, so what else would I want to spend free time doing? 

*The strength ladder is a dance mix, the speed ladder is a rock mix.*

1 Strength Ladder/1 Speed Ladder (Thanks to Eric!!) 45 min class

Warm Up-“Cross the Dancefloor” {5:00}

1^st Strength Ladder-“D.A.N.C.E., “Move 4 me,”Pain,

(5 sets)

1^st Set-

            :30 SC-small hill (cadence check)

            :30 add-SC-medium hill

            :30 add-STC

            :30 add-STC-ATTACK!

-->always return at the end to a small hill

2^nd Set- 1:00 each except only :30 attack

3^rd Set- 1:30 each except only :30 attack

4^th Set- 1:00 each except only :30 attack

5^th Set- :30

 

Recovery-“Toxic/Yeah” –moderate gear

 

2^nd Speed Ladder-“Rollin”, “Jungle,” “Thunderstruck,” “Forgotten”

(5 sets)

1^st Set-

            :30 Flat Road-moderate gear

            :30 add Fast Flat (“out of your comfort zone”)

            :30 add Run

            :30 add-STC-ATTACK!

-->always return at the end to a flat road

 

2^nd Set- 1:00 each except only :30 attack

3^rd Set- 1:30 each except only :30 attack

4^th Set- 1:00 each except only :30 attack

5^th Set- :30

 

Flat Road/Recovery-“Numb/Encore”

Playlist: 

Cross The Dancefloor (Designer Drugs Remix)-Treasure Fingers

Past Back D.A.N.C.E. Remix-Justice vs. Data

Move For Me-Kaskade & Deadmau5

A Pain That I'm Used To (Jacques Lu Cont Remix)-Depeche Mode

Toxic/Yeah-Britney Spears Ft. Usher and Luda

Rollin'-Limp Biskit

Welcome To The Jungle-Guns N' Roses

Thunderstruck-AC/DC

Forgotten-Linkin Park

Numb Encore (Instrumental)-Linkin Park/JayZ

My Top 5

This week....I was cold...in a great mood...and got something off my chest! 

Let's get to this thing.....

#1 The Track To The Right---->>>>>>

Green Light by John Legend featuring Andre 3000

You Dig?

#2 Starbucks Dark Chocolate Espresso Beans

-Every Christmas by BFF gives me these.  I really needed them this week.  I would hit about 2:30pm and feel I needed a little "pick me up," since crack is out of the question I pop a few of these little ditty's in my mouth.......oh yeah.....thank you Starbucks!

#3 Blogger Buddies

-You guys are the best! I wanted to give a shout-out to my S. C. peeps Chris and Robin.  Chris actually saw I commented on Kevin's blog about wanting to pick up his suggested book.  Chris pops this in the mail to me.  :) Robin wants to share her favorites with others! I threw my name in the mix and won!!!! Thanks to you both for showing true southern hospitality.

#4 My Students

-What a blessing they are to me.  They teach me everyday about love, forgiveness, and grace.

#5 Good Friends!

Happy Birthday Tiff! 

I love you.

Happy Friday!

“Live with intention. Walk to the edge. Listen hard. Practice wellness. Play with abandon. Laugh. Choose with no regret. Appreciate your friends. Continue to learn. Do what you love. Live as if this is all there is.” 

Mary Anne Radmacher

It's cold outside.....

but I'm not complaining.  It was 32 degrees, sunny, & no wind.  It could be worse, I could live in Fargo, ND and be running in the temps -4.  I had to run 7 today.  I had a late start because the GPS function was turned off and being a Garmin virgin I still had to fiddle with the thing for a while to get all my functions running.  I had a great run, no clicking, no pain.  I don't know if you guys have this on your Garmin but at the end of my run I heard a hissing sound, at first I couldn't figure out what it was but it was definitely coming from the Garmin.  I put it up to my ear and heard, "you go girl." Weird.....do ya'll have that function? LOL.....

My babies feedback:

Distance-7.36

Time-1:09

Av. Pace-9:29

Calories-859

Workout Today:

Run-7

Weight Training-Shoulders, Back

Spin

On a side note, I think my IT band issues

are being helped by stretching.  I read about how rolling the side of IT band will correct the issue of soreness due to how tight it gets from overuse or lack of stretching.  It hurts like hell but I'm sticking with stretching that sucker so I don't have to deal with injury's this year.  Here is the link that I found on youtube if your interested.

My climbs have two personalities!?!

I'm stealing this fun idea from Spinning M.I. Jennifer Sage. I really like the challenge of introducing two completely different perspectives on a hill.  The first hill has jumps and surges where the second hill is more long and focused.   I also enjoyed "mashing" the two different genres of music for the two hills.  The first hill is cutie-pie Justin Timberlake and the second hill is a  Cirque Du Soleil combination.  I had to take out a few curse words and inserted "record scratches" and "tympani" sounds to replace the naughty words, it was a fun four hours to put this one together. 

If you guys like the tracks pop me an email and I'll get the tracks to you. 

Workout

2 Hills-2 Personalities                     45 min.

Warmup- “Seven Cities” {over 6}

1^st Hill-“Love Stoned”

-SC-start by adding to a small hill (3 min)

       -add every min. after that

-STC-1 min (on the 4^th min)

-SC-Finish the song in the saddle

Jumps on a Hill-“Rock your Body”

-SC-a little harder than previous

       -8 count jumps (2 min)

       -4 count jumps (until end)

-àVERY HARD SECTIONß- Surges-“Voodoo”

-Hold Resistance

-Settle into SC, when music speeds up @ :50 sec. into song break out into 2^nd or 3^rd position and hold surge approx. 1 ½ minute……

-When music breaks settle back into SC, break out and hold surge approx. 1 ½ ….settle back into saddle when music breaks

SC, STC, DH, @ Flats “Sexy Back”

-1 min SC

-1 min STC-“let’s reach the summit of this hill”

“roll up and over the top”

-1 min DH-take “some” resistance off, not a recovery!

-Flat Road, recovery, water, towel off…..

“get ready for the next hill”

2^nd Hill-“Spiritual Spiral”{over 6}

-SC-start off on a medium hill

-every minute add “some” resistance & 10 sec. saddle break

“Oscillum”{4:30}

-SC-hold the resistance!

       -every :30 “power up and go for a run”

“Finish this hill strong!”

“Track 02 Morse Code Disc 1”-Flat Road/Cool Down

Playlist

Seven Cities-Solar Stone

Love Stoned I Think She Knows (Interlude)-Justin Timberlake

Dance Mix of Rock your Body-Justin Timberlake

VooDoo People-Prodigy

Sexy Back (Randy Boyer's Dirty Sex Dub mix)-Justin Timberlake

Spiritual Spiral (Carmen Rizzo Remix)-Cirque Du Soleil

Oscillum-Cirque Du Soleil

Track 02 Morse Code Disc 1

Update:

Did this workout last night 1/12/09 to a full house, over 30 bikes filled! I had tons of compliments on music & workout.  I had a few regulars even say, "that was one of your best deliveries!" Yahoo.....