Friday, October 31, 2008
Tuesday, October 28, 2008
Don't ya hate it when.....
Posted by Shannon at 1:05 PM 7 comments
Sunday, October 26, 2008
Final Training Run for B2B
Posted by Shannon at 10:46 AM 11 comments
Labels: Final B2B training run
Thursday, October 23, 2008
Randomness....
What a week, John's been busy, I've been busy but this is my thoughts on things....
Posted by Shannon at 8:48 PM 5 comments
Labels: Randomness
Tuesday, October 21, 2008
Cool Kidz
I digg it!
I vote for the "cool kidz"
What do you "vote" for?
Posted by Shannon at 5:28 PM 1 comments
My version of Eric's WCRD profile...
Hey Peeps....this one was very challenging last night.
:30 Fast Flat-moderate gear
1:00 STC-Hard-Push
1:00 Dowhill-“descend”-take a little load off
-increase cadence
:30 Fast Flat moderate gear
1:30 STC-Hard-Push
:30 SC-hold gear-kick up cadence
:45 Flat Road-moderate gear
I did a "Love" theme last night.
Playlist:
~I feel love as a stranger- Donna Summer vs. Eurythmics
~Whole Lotta Love (Dirty Funker Remix)-Bootleg Remix
~Love in the year 3000-B-52’s
~Love Shack Remix-B-52’s
~Have a good time-DJ Tripp
~Perfect (Exceeder)- Mason Vs. Princess Superstar
~Love Lockdown (Chew Fu Small Room Fix)-TY BP
~Marvin Wants to Sex You Up-DJ Magnet
~Love-Muziq
Posted by Shannon at 6:17 AM 2 comments
Labels: Love Theme Ride
Sunday, October 19, 2008
~Hunt Club Farm & Caramel Apples~
Posted by Shannon at 8:58 AM 7 comments
Labels: Fall Festivities....
Thursday, October 16, 2008
Funniest line of the week.....
Dennis Miller on Dick Cheney's heart troubles this week.....
Posted by Shannon at 5:41 PM 1 comments
Labels: Dennis Miller
Wednesday, October 15, 2008
It's in the bag...
Posted by Shannon at 11:56 AM 14 comments
Labels: B2B-6
Tuesday, October 14, 2008
Pick up a ball!
~Form~
The neutral spine is key when doing a squat.
That is why the ball is the best piece of equipment
if you have trouble keeping your spine flat/neutral.
- · Grab a stability ball and a pair of dumbbells
- · Place ball on the wall and stand with the ball in between the middle and top part of you back
- · When you squat, remember that your spine must be in the neutral position without your head moving, (shoulders back, chest out, neutral spine)
- · Holding the dumbbells at your sides squat down to a 90 degree bend, make sure your bottom doesn’t fall below the knee
- · Inhale has you go down, exhale as you come up
- · Don’t LOCK YOUR KNEES, always keep your knees slightly bent even when your standing in the neutral position
- · Work your way up from 10, 15, or even 20 pounds each side
- · When you come up focus on squeezing your glutes together and press in through the heels of your feet
· This targets the glutes, hamstrings, a quads…..
I DIG IT!
Posted by Shannon at 6:13 AM 7 comments
Labels: Squats
Sunday, October 12, 2008
Saturday
Posted by Shannon at 8:47 AM 9 comments
Labels: Saturday Soccer
Friday, October 10, 2008
Funniest line of the week.....
Posted by Shannon at 6:18 AM 4 comments
Labels: Brokaw
Wednesday, October 8, 2008
Perfect day off....
- 50 degree morning with the sun winking at me
- Completed my 10 mile training run. No clicking, no pain, no problems. I did everything coach "anonymous" told me to do and it's paying off......
- Had an scrumptious egg white omelet with my best bud. (Broken Egg Bistro)
- Crossed everything off my "to do list"
- Taught an awesome Strength ride, that everyone seemed to enjoy
Posted by Shannon at 8:04 PM 2 comments
Labels: B2B-5
Tuesday, October 7, 2008
Shamrock 1/2 Marathon!
John and I have been setting up little surprises for each other lately. His was a Smith Mountain Lake retreat. It was memorable to say the least. Well it was my turn to give the hubby a little surprise. I talked about "the surprise" all last week, really hyping it up, but secretly realizing it would never match up with the SML retreat. Well on Saturday night, we sit down to a lovely evening of Fox News, homemade buffalo wings, & "the surprise". I gave him a lovely card, saying.......(I'm not telling ya'll everything)........and a entry to the Shamrock 1/2 marathon! The gift that keeps on giving, or something like that. Isn't a running entry what every man wants from his wife? He was a sport, "Gee, Honey, Thanks."
Posted by Shannon at 4:55 PM 10 comments
Labels: Shamrock 1/2 gift
Sunday, October 5, 2008
My version of Pinks SSRS!
Hey peeps, here is my latest.....
IEZ~ SSRS (TY Pinkster) 45 min. class
Set a pace, attack, return to pace, recovery
5 Loops
WU-“Destiny” 6:45
Loop 1-“Talk”
-4 min Flat Road, Moderate Gear, Comfortable pace
-1 min add fast-controlled-hold intensity
-1 min (take gear off)-return back to working pace-NOT RECOVERY
-1 min “Last Train….” Recovery-moderate gear
Loop 2-“Last Train to Andromeda”
-4 min Flat Road, Moderate Gear (1st)-then add 2 or 3-
“Flat road w/a bite”-hold pace the whole time!
-1 min add fast-controlled-hold intensity
-1 min “On Fire” (take gear off)-return back to working pace -NOT RECOVERY
-1 min Recovery-moderate gear
-4 min Small Hill (SC)-cadence check-hold pace!
-1 min “Daft Punk vs Ferry Corsten” add fast-controlled-hold intensity
-1 min (take gear off)-return back to working pace -NOT RECOVERY
-1 min Recovery-moderate gear
Loop 4-“Dance & Shout”
-4 min Hard Hill (STC)-cadence check-hold pace!
-1 min “Play your part” add fast-controlled-hold intensity
-1 min (take gear off)-return back to working pace -NOT RECOVERY
(go until end of song)
-1 min “The Saint” Recovery-moderate gear
Loop 5-“The Saint”-Your Choice-this loop is shorter
-3 min either Comfortable Flat, Flat w/bite, SC, or STC
-1 min “Go” add fast-controlled-hold intensity-give it all you got!
Flat Road…….. “Jardin Chinois”
Cool Down!
Destiny (Photek Remix)-Zero 7
Talk (remix)-Coldplay
Last Train to Andromeda-Overlab
On Fire- Astrix
Harder,Stronger,Better, Faster Fire- Daft Punk vs Ferry Corsten
Dance & Shout (Remix)-Shaggy
Play Your Part (Pt. 2)-Girl Talk
The Saint Theme (Moby Remix)-Orbital
Go (Delirium Mix)-Moby
Jardin Chinois- Cirque Du Soleil
Posted by Shannon at 12:42 PM 0 comments
Labels: SSRS-IEZ ride
Saturday, October 4, 2008
I'm playing the lottery.....
Before playing you must follow these rules:
- Possibly seek a psychologist
- Enter with no expectation of ever being selected
- Obtain support from family & friends (TY JT)
- Think about hiring a professional IM trainer
- Be a little bit insane
- Complete a IM 70.3 qualifying race
Posted by Shannon at 3:30 PM 0 comments
Labels: IM-Lottery
Friday, October 3, 2008
Wednesday, October 1, 2008
Beach 2 Battleship Part 4
Good News........
Posted by Shannon at 1:57 PM 7 comments
Labels: B2B-4
My favorite blend....
Posted by Shannon at 6:44 AM 4 comments
Labels: Kenya blend