Showing posts with label Brooks Pure Cadence. Show all posts
Showing posts with label Brooks Pure Cadence. Show all posts

Thursday, December 13, 2012

Last Minute Gift Ideas

As Matt and I were rock climbing yesterday, he looked over at me and declared, "The only thing that makes the end of the fall season bearable is knowing that Christmas is right around the corner."  It may not feel like Christmas with the Santa Barbara sunshine dancing across your windowpanes (though the rain has helped), but the holiday of joy, cheer and giving is upon us. The trees are trimmed, the money in my bank account is dwindling (what money?), I have to wear a jacket to walk out to my car (hey! Sixty-one degrees is cold!) and carolers are found on every block of State Street. Someone even requested I play Christmas music in my cycle class! Hmmm... I'll get back to you on that one, Claire.

One thing I love about Christmas is the fact that you get to give gifts to your friends and family! How sensational is it to get a special gift from a special someone?  Working at the best running store in the world does not help matters on my part... I mean, I can't give everyone I love an SBRC shirt, can I? Actually... wait, stop reading this if you are my friend or family! I don't want you to know what is wrapped in the shiny paper under the tree!

Most of you have probably finished all of you Christmas shopping, but if you are still looking for those last-minute gifts, look no further! I have compiled a list of the ten best gifts you could bestow upon your loved ones... all of which happen to be sold at Santa Barbara Running Company. You're welcome.

1. Knuckle Lights

google.com

I cannot tell you how many times I have had to wake up before the sun rose in order to squish a run in. Then there are the days where I work from 5AM-9PM and it's dark by the time I lace up my shoes. So what does one do under such circumstances? Fortunately for me, SBRC carries these wonderful little lights that fit right on your knuckles. My sister got me a pair for my birthday and they have helped me through many a 20+ miler that lasted past midnight. Plus, I bet I could give some guy a shiner if he tried to pick up on me while I was out on the pavement.

2. Nike Thermal Running Tights

Shown in men's. Google.com

For men and women of all shapes and sizes! The fabric is lightweight and does not restrict your movement, whether you are running up Old San Marcos or climbing at the new gym in town. These tights offer protection from the chill and the cool ocean breeze without the threat of overheating.

3. Lole Love Beanie

www.google.com

These beanies truly were made with oodles and oodles of tender love. Lole is committed to created products for active women on the go. What I love about these beanies is the ponytail hole in the back. No longer do you have to shove your hair up under the cap or worry about sweat dripping from the ends of it as it hangs loose, blowing in the wind. Nope, now all you have to do is tie it back in a ponytail (preferably one of the hair tyes we sell at the store) and pull that hair through the hole! Perfect for those chilly Santa Barbara mornings- and I'm not just saying that because I'm an ambassador!

4. Nike Lightweight Tech Running Gloves

How much do you hate getting a text when you have mittens on? You have two options: Take off your mittens to respond to the text and risk cold fingers OR ignore the text and risk an angry spouse. Am I right? Well, say goodbye to chilly digits and impatient lovers! Nike has produced a running glove that works with your smart phone! I know! It's amazing! You can use your touch screen without taking off your warm gloves. Perfect for the tech-savvy runner. And if you buy a pair for your teenage daughter, she'll have no excuse for not texting you back! (Don't you wish they had come out with these when I was in high school, Mom?)

www.google.com

5. Endurox R4

Looking for a good recovery drink to take after your hard workouts or races? How about Endurox R4? This powder tastes delicious when mixed with water, plus it offers the 4:1 carbohydrate to protein ratio. It speeds muscle glycogen replenishment and rebuilds muscle protein after exercise to help prevent sore muscles. Antioxidants help reduce post-exercise muscle damage and glutamine helps reduce muscle stress. This recovery powder is all-around a great supplement to add to your post-workout routine.

www.google.com

6. Brooks Pure Cadence 2

They are here! They are here! Brooks has done it again! The new Pure line is on our shoe shelves! I love the Pure Cadence because it is comfortable, lightweight, travels well and looks great on my feet! I have run through 3 pairs of Pure Cadences now. They work well for all distances, whether you are running across the street to grab milk at the store or competing in a marathon, the extra support of these shoes will keep your feet comfortable and cool. Plus, the new uppers are really well done with a lace very similar to that of the Cascadia and the Brooks logo is reflective! Such a great shoe!


7. Santa Barbara Running Company Fleece

Buy local! I always love wearing my SBRC gear to another city or state because it is guaranteed to start conversation. It helps that SBRC products fit well and don't create any chafing! I love the new men's fleece that we are currently carrying! It is super warm and the material feels great against your skin!


8. Injinji Socks

After middle school, I swore I would never wear toe socks again... until I was introduced to Injinji socks. Amazingly, these socks encourage proper foot function, feel like butter between your toes, help prevent blisters and are used by some of the most avid runners in the world! I used them for the Red Rock race and had absolutely no problems! No holes, no blisters, no sore spots... I LOVE INJINJI! 

www.google.com

9. The Grid

Kiss those gnarly knots away- more like roll them away- with The Grid. Keep the blood circulating in your muscles and prevent tightness. The Grid is created with less foam than traditional foam rollers, yet still withstands constant, heavy and repeated use without breaking down! It can be used for injury prevention, treatment and core workouts! Everyone should own The Grid. I guarantee you will love it so much, you won't want to give it as a gift (buy two just in case that happens!)

www.google.com

10. Garmin Forerunner 10

Everything you love about the Garmin 420 and 910XT is now available in a smaller, simpler package: The Garmin Forerunner 10. We have three great colors available at our store: Pink, Green and Black. This watch tracks distance, pace and calories burned. You can hook it up to your computer after and compare your current pace to your target pace! I love the simplicity and the stylish look of those watch! 

www.google.com

11. Santa Barbara Running Company Gift Card

Can't decide which pair of Oakley's would look good on your best friend's face? Don't remember if your sister wears a pronated or neutral running shoe? Have no idea what size running short your dad wears? Buying for someone who lives in SB but you live in Norway and can't get into the store? No problem! Buy a gift card! Now your special someone can come into the shop and have one of our excellent staff analyze their running form before deciding on the best shoe for him or her! It's a win/win situation!




Thursday, May 10, 2012

Avia Wildflower 2012 (AKA Weekend of Waiting)

Blood. Sweat. Tears. Hammer Gel. All of this and more was included in my Avia Wildflower Olympic Triathlon. Saturday morning, I drove up to San Lois Obispo by myself and waited for Sloan to return from working the medical tent at the long and sprint courses. I promised him a ride, but it meant me sitting in Starbucks for six hours just waiting, wishing I was up at the campground getting my pre-race workout in. After not hearing from him, I decided it was more important for me to go set up at Wildflower, so I got in my car and headed north. I got halfway to the race site when Sloan called and said he was home. I drove back to pick him up, but he wasn't there; turns out he was still at Wildflower but needed a ride back up there later.

Instead of sitting around, grumpy and sick, I took out my bike and went for a 50-minute ride around the neighborhood. As soon as I finished, Sloan called to say he was really at his house now, so I rode back. When I arrived, he wanted to make dinner, so I went on a twenty-minute run while I waited. We loaded up the car and got to the campgrounds after the sun had set. So much for scouting out the course and getting into the water to practice the swim.

At that point, all I wanted was to find Josh and settle in. I knew once I found him, everything would be better and I wouldn't be as stressed.

I found the area Josh said he and Luis would be camping, but it was too dark to really see anyone or anything. Inside, I was panicking. What would I do if I didn't find Josh? I was exhausted. I didn't have a tent; would I have to sleep in my car? Sloan and I got out of the car and started walking when suddenly from behind me, I heard a far-away voice calling my name. Relief, security, happiness and contentment settled through my body. "Joshua," I exclaimed in a voice of sheer delight. I can't even describe the feeling Josh brings me. When I'm with him, it's like I'm home in Sisters, only better. There is no better feeling then knowing Josh is near. He makes it seem like nothing in the world matters and everything will be okay.

I climbed back in the car and followed Josh to the campsite, but my journey wasn't quite finished. Sloan informed me he needed a ride to his friend's campsite, so I got back into the car and drove around the entire lake looking for his friend Mike. I was so done. My gas was on empty and the nearest gas station was thirty minutes away. I had not eaten dinner. To put it lightly, I was a crank-a-meister. After driving around for half an hour, we discovered we had gone the wrong way, so we turned around and drove back the direction we came. It was after 10 o'clock at this point.

After finally returning to the tent, I found Josh and Luis sitting in chairs, chatting and catching scenes from Soul Surfer, which a group was watching on a big screen down the hill. After awhile, we got in our tents and attempted to sleep. We tried hard, but several things prevented us from actually sleeping: 1) The sprint and long-course triathletes were up all night partying since they had already finished their races, 2) the night kept getting colder, 3) Josh didn't have an air mattress, 4) I was laying on my right side so I wouldn't be awkwardly staring towards Josh all night, etc. I kept checking my clock, wondering how long it would be until sleep crept upon me. Every once in awhile, Josh would ask if I was still cold. He gave me his beenie, but that didn't help too much. At 4:30AM, I heard Josh rustle. All of a sudden, I felt his arm and leg wrap around me to help keep me warm. Neither of us said anything. I didn't want to move because I didn't want him to stop holding me; his body warmth was keeping me cozy. I knew he didn't mean anything by it, he just wanted to keep me warm, but I wanted to cherish the next hour and a half in his arms because I knew it was the last time it would happen.

Six AM came too quickly. "Hey Joe! How'd you sleep," yelled the man standing right outside of our tent. The traffic director also stood there and we were able to hear every word of his walkie-talkie, even with the ear plugs Richard gave me. My alarm went off. Time to rise and shine.

As Josh and Luis talked about the temperature of their coffee, I took my time thinking about the events that were about to unfold. I got dressed, made my oatmeal with bananas, nuts and agave and packed up. The traffic director asked me to move my car, so I did, but I didn't tell Josh or Luis. When I got back, they were gone.

My wave didn't start until 10:15AM, so I hung out in my car for a bit, listening to music and pumping my bike tires. The course starts at the bottom of a gnarly hill, so I made sure I had everything I would need for the race so I wouldn't have to return to the car. I carried my bike through the dirt so the tires wouldn't get punctured and made my way to the registration tent.

When I arrived at the transition area, I set up all of my belongings, then I waited... for three hours. I looked for Timmy, Sloan and Josh, but there were so many people, it was impossible to find them. There was a tent selling Peet's coffee and I sincerely considered climbing up the hill to the car to go get my money. Instead, I drank three bottles of water, warmed up briefly and ate a banana. When I returned to my bike, two girls were setting up their bikes next to mine. We all started exchanging small talk and conversing about what we did to train. As I talked with them, I started feeling a lot more confident about the goals I had set. As my competition Amanda and Leslie talked about their training and previous competitions, I knew I would beat them both. While at Starbucks the day prior, I read through my old blogs and there was one where Josh said, "You're above the average, Ash." At that moment, I knew it was true. My hard work was going to pay off today.

After layering on sunscreen and body glide all over my body, I convinced Leslie to walk down to the swim start with me. We watched the men as they transitioned from the water to the ride. Twenty minutes later, it was time to begin.

Several other white-capped girls and I dove into the water to warm-up before our heat. We climbed back out and lined up. the countdown began and off we went. there were limbs everywhere! Every time my hand reached forward, I found myself grabbing onto some girl's thigh. "Sorry's" were yelled out all around me, but I saved my breath, knowing there would be a lot more kicking later on.

Amazingly, I found that I wasn't at the end of the competition. I was somewhere in the middle and I felt strong. "I could actually win this," I thought. "Well, maybe not win, but I could maybe place!!" Then I realized I was letting my head run away with me. "Alright, Ash, don't get too far ahead of yourself. Stay in the moment." Soon, I discovered I could even pick up my pace; unfortunately, I could not stay on a straight path. I swam left, I swerved right. There was no straightness to my stroke. When swimming in open water, I'm like a child who cannot color in between the lines.

Worship music filled my head. Then I tried to change it up by singing Fake It by Seether. Just as I started getting tired, the kayaker directing the swimmers told me it was time to turn in for the last 100 yards of the swim. I swerved back and forth all the way to the water's edge. As others walked out of the water, I jogged out until I met my transition area. I was completely dehydrated and disoriented. Knowing I wouldn't be able to stay upright on my bike, I stopped and took a second to drink half of one of my four water bottles. I realized somewhere in my confusion, I had lost my goggles from Josh and my Avia Wildflower swim cap, but I couldn't waste time to go back for them. Amanda's bike was gone, but Leslie's was still on the rack. I had no time to waste. I chugged some more water and slid my bike from its post. Knowing I needed some sort of carbohydrate, I tucked a couple of Hammer Gels in my pockets, but didn't want to stop and refuel pre-bike ride like I should have. As I neared the spot where I could get on my bike, someone cheered me on. His friend yelled, "Don't forget your sunglasses!"

Transition area

"Oh, thanks!" I exclaimed, grabbing them from the top of my helmet and clumsily jumping on the bike to face Lynch Hill. Shoot! I forgot my race number, but there was no turning around. Slowly but surely I climbed Lynch Hill, passing several men and women, but barely ever being passed. Halfway up, I realized I had not paced myself and had given too much effort too early. My breathing became hard and rapid, like a morbidly obese man trying to walk up a set of stairs because the elevator was broken. The only thing that kept me from giving up entirely was the thought of my 12:15 cycle class and how they would be disappointed in me if I didn't climb this hill.

Once I hit the top of the hill, I grabbed some water filled with Cytomax out of my bottle; it was refreshing. As I got down low to stay aerodynamic, I watched the oncoming male cyclists come toward me and tried to pick Josh's face out of the crowd. There he was, scaling up the hill, a huge smile plastered on his face. He was riding with the elite and collegiate cyclists. "Dang, what a stud," I thought to myself. "Wait, did he get aerobars?! I can't believe he's already finishing the bike. What a champ."

I passed Amanda on the next hill. Secretly, I was patting myself on the back. One more down, who knows how many to go. We started uphill again and my legs were getting weak. These two college boys were cheering people on at the top. "Just think," one yelled. "You'll be going downhill next time you pass us!" I smiled at him with the biggest grin I could muster. Then I passed a heavy woman clad in lime green from San Francisco. Every time the path rolled downhill though, she would fly past me again, only to be passed as soon as the road levelled out. We got to the turn around and I passed her for the last time.

my bike and race number
As I looked forward at the false flat, I realized I could ride harder, so I picked it up a notch. I also realized I could make this race a better experience for everyone. This may be a competition, but some people were experiencing their first triathlon and needed some encouragement. "On your left," I would cry out, following it with encouraging phrases, such as, "Stay strong" and "You got it".

The road made a sharp descent and my bike glided down the path. Wind pushed against me and I saw a spider dangling from my handlebars, only connected by his web. I tried to swat him off, but nothing worked, he stayed clinging for dear life. As the hill got steeper, my bike went faster and I just prayed he would eventually be blown off. Deciding to ignore him, I finished the hill in time for the hill to make a sharp increase. I felt pretty good climbing up the hill and I was passing some strong women. Nine-tenths of the way up, the spider appeared on my leg, right beneath the hem of my Zoot suit. I tried swatting it, but got so preoccupied that when I looked up, I found myself dangerously close to the edge of the road. It was too late to correct my wheel and my bike went down in the dirt and rocks.

"Are you okay," one woman cried.

Another asked how my leg was.  "There's not too much blood," she reassured me. Blood. I didn't even think about the fact that I may have been injured. She was right though; the bleeding wasn't too bad and my leg didn't hurt. I picked myself up and walked my bike up the rest of the hill, making friendly talk with one of the gentlemen climbing up. Once at the top, I hopped on and pedalled hard to make up for lost time.

I came upon the downhill section that takes the cyclists back towards the lake where the boys had cheered me on earlier. They were right, before I had been climbing, now it was time for a leg break. Every time I went downhill, I rested my legs, refusing to waste energy pedaling when it wouldn't do much to speed me up. It seemed like the course went on forever, but we finally made it back to Lynch and I bunkered down low to rest on my way downhill. I came into the transition area quickly, clips already unattached.

As I tried to get to my transition spot, several athletes got in my way. Some strolled side-by-side, talking and taking up space. Others stopped dead in their tracks in front of me, looking for their numbers. I had sighted out my spot, lining it up with an RV, so I knew where to go and these people were trying my patience while I tried to maneuver around them to get there.

I knew the Yankz on my Brooks PureCadence were laced to tightly, so I grabbed their original laces and shoved them in the hip pocket of my Zoot suit, should I need them. I ate a quarter of a protein bar and downed a water bottle. Exchanging my helmet for my hat, I slung on my racing belt and took one last look around to make certain I had everything I needed. Grabbing one more cup of water at the aid station, I crossed the line that marked the run start and took the stairs by the water's edge two at a time. "How does she look so strong," one onlooker questioned.

It wasn't long before I was passing every person I saw. I continued to yell out words of encouragement. "Keep going," I urged one walking man with the words "Joy and Happiness" written on the back of his shirt.

"Oh, honey," he said in a very feminine black woman sort of way. He had some attitude! "I'll keep on strutting my cat walk all the way to the finish line."

I laughed and kept running. The roads got steeper. I passed a sign that read 3. Three miles in 18 minutes? That can't be right! I'm not going that quickly! It wasn't until I hit the sign reading 4 that I realized it was refering to kilometers. Aw man!

My feet were completely numb due to the fact that the shoes were cutting off all circulation of the blood. Maybe I should stop and switch laces. That would take too long. I didn't want to get passed. What if the people whom I had just finished motivating laughed at me? What if Amanda and/or Leslie passed me?

The hill just continued to get steeper and never seemed to smooth out. My feet were completely drained of blood. I decided to walk to try to regain feeling in my toes. It didn't help, so before the 5th kilometer, I stopped to loosen my laces.

"Are you okay?" a cute, athletic woman asked as she ran past. "Yeah, my Yankz are just too tight," I responded. "Oh I hate that," she replied. "Well, I'm glad it's just that and not your foot."

I took off my shoes and started running barefoot, only able to continue because of the signs posted with inspirational Bible verses, like Philipians 4:13: "I can do all things through Christ who strengthens me". I let God be my strength, but I still had to alternate between walking and running. Once the road changed to dirt, I had to put my shoes back on. Ahh! Time was ticking! The feeling in my feet still wasn't completely restored.

For a little while, I ran. A snake striped like a zebra slithered six feet in front of me. Not knowing what kind it was or if it was poisonous, I decided to stop and wait for it to pass. I couldn't get my running legs back. A boy came toward me with a post in his hands and a sign that read "No Stopping". "C'mon," he demanded. "Get those bright shoes moving! Read the sign! No stopping!" I thanked him as I began trotting forward.

As I neared Lynch Hill, I picked up speed and took the beatings as I rolled downhill. When I reached the final stretch of the race, I picked up speed and passed the finish line with my hands held high. A 3:24 flashed on the clock. A medal was placed around my neck, my timing chip was removed and the only thing on my mind was water, finding Sloan and wheter or not Josh had seen me finish.

Josh finished with a 2:27.31, 52nd place overall.

Timmy finished with a 2:56.53, 140th place overall.

Ashlee (that's me!) finished with 3:24.29, 1041st place overall.

Sloan finished with a 3:26.25, 1082nd place overall.

Leslie finished with a 3:54:42, 1511th place overall.

Amanda finished with a 4:02.23, 1591st place overall.

Over 8,000 competed in our race alone. I beat over 7,000 people. That's actually kind of cool. Josh beat like everyone. He's amazing.

Now it's time to train for the Santa Barbara Triathlon!


Tuesday, January 24, 2012

Chlorine: The Breakfast of Champions

We all love a little chlorine in our mouths, right? The stench of it staying on our skin throughout the day is what motivates us to keep on walking until we can get back in the water, correct? Or maybe not. I realized how much training had taken over my life the other night at dinner when Jameisha said, "Ew. I still smell like chlorine; do you?"

My response? "Chlorine is my new perfume". It was a quote I had been sent earlier in the week, but it described how I felt perfectly. Honestly, I don't even notice the smell of chlorine anymore. I must wreak of pool water.

This morning I started the day training Dani at the track. As soon as she finished her run, I began mine. The plan was eight minutes of race pace followed by 2 minutes walking recoveries three times. It was simple. The best part about it though was it was my first time running in over a week! I'm running again! And I was faster than I thought I'd be. Not fast, about a 8:45 minute/mile, but I didn't expect that after a week off. The recoveries felt wonderful. My knee didn't bother me, though it did feel tight at the end. Another great thing about this run was it was my first run in my new Brooks; yes, the new racing shoe. I had to break them in eventually, right?


When I finished my run, I decided to swim. I only had 24 minutes to swim, but I swam hard. I worked on speed skills and I could definitely feel my arms working as I tried the new tips Josh had given me. I beat my usual 50 yard time and still had a couple of seconds of recovery. That was definitely a plus.

Today I trained a man with dementia and it was the most stressful thing I have ever done on the job.

Okay, okay... I know you are all sitting on the edge of your seats thinking, "Gosh dangit, Ashlee... tell us about your recovery day!!!" You know what, readers? It was fantastic! I worked for a few hours then came home and made a quesadilla. Sarah came and picked me up and we went shopping. We goofed off at Sports Authority and Bed, Bath and Beyond then ate frozen yogurt and talked about renting a house together.


Afterward, I went to church with Rebecca and Kent. It was a fantastic sermon about how God knows us before we are knit together in our mother's womb. The speaker's words were a great reminder of how God knows our past, our present and our future; we don't have to worry because he is in charge and has a fantastic plan for our lives. I must keep this in mind when my big race comes up!

These past 52 hours have been very trying and stressful emotionally. I feel totally depleted and unmotivated. When I get that way, I paint. On Monday, after my classes, I had a long lunch break. It was a rainy day and I actually had time on my hands, so I called my dear friend Kristina (there's your shout-out, Kristina!) and we caught up on life. Ahhh! I LOVE LOVE LOVE talking to Kristina. She is such a great encourager and listener. She inspires me and loves me and understands me. I miss her so much! I vented and she listened and gave her input. Then she told me all about her life in the LA area. She said she was looking at the painting I had made her for her birthday. Kristina and I have more than just our European adventures and our love for boys in common.We also are obsessed with spending too much money at LuluLemon. For her birthday, I painted her a purple canvas with light blue lettering with one of Lululemon's old motos: "Travel. Floss. Sing. Dance." These are all things we have done together. I loved that painting so much, I almost kept it for myself (haha), but I decided not to be selfish. I'm glad she loves it.

Anyway, her mentioning my painting reminded me that I need to paint a new piece for behind my couch. This was the perfect day to do it. I pulled out my paints and my canvas and my brushes and began. It started with a basic oval and an inspiration from my favorite artist, Heather Shinn:


Finished product

Then I taught more classes and trained Richard at the track.

Tuesday, January 17, 2012

5 Miles of Pure Cadence

After hundreds of miles logged in my Saucony ProGrid Kinvaras, it was time for a new pair of running shoes. Sophia and I went in to see Joe and Nash yesterday for some new motivational running shoes. Joe brought out two Brooks boxes for me. The first one opened and inside lay....

Well, to tell this story, you should know that before I bought my first pair of Kinvaras (I've had two), I wanted to buy the Brooks PureCadence. However, the shoe had not been released and I needed a new pair immediately. Alright, back to yesterday...

The Brooks PureCadence! Ah! They were beautiful! Blue and green and grey. I didn't even want to try them on; I knew they would be mine the second I laid eyes on them. Yes, I think now I believe in love at first sight... when it comes to running shoes, that is. I laced them up anyways and hopped on the treadmill. One step, two step, three step, jog. Yes, it was meant to be. Joe confirmed that this was the shoe for me and I was sold.

I walked back to my old, worn out shoes and saw Sophia was trying on the same shoes. I'm pretty certain these shoes are magical, because they worked perfectly for her as well. We are twinsibops!

Then I made a mistake. "Joe," I started. "Tell me the difference between a training shoe and a racing shoe." Oh, Joe told me the difference. Then he opened the second box. "This would be your racing shoe," he said, lifting out a beautiful white and seafoam green Brooks PureConnect shoe. Oh shoot. I fell in love again. "I'll take them!" I exclaimed before putting them on. What can I say? I'm an easy customer. I laced them up anyway and hopped on the treadmill. Yup, these are the shoes I'm wearing at my half marathon. They are so light, so heavenly; I could run for miles. Alas, Sophia was waiting to hop on the treadmill. It was okay, I knew the shoes were mine.


I handed my card over to Joe (by the way, Mom and Dad, I owe you a couple hundred dollars), and my life could not be more complete. Okay, I'll be saying the same thing in 4 months, but I'm stoked.


Sophia's and my new shoes.

After grabbing lunch with Sophia, Josh and I went for a swim. Following my 1350 meter recreational swim, we drove out to a bike shop my friend had recommended. Mom and Dad, if you're reading this, I owe you another $101. Ouch. I just can't say no to beautiful equipment.


Last night I taught Power Cycle: 1 hour of race-like simulation. 15 minute warm-up speed drills, 3 sets of 3:00 in zone 5 at 95% effort with a 3:00 recovery, 3 sets of 2:00 in zone 5 at 95% effort with a 0:45 recovery, 3 sets of 1:00 in zone 5 at 95% effort with a 0:20 recovery, 2:00 of :30 sprints, 3:00 of :30 standing climbs with :30 spin-ups and a 5 minute recovery. If you were pushing on this workout, it was a good one.

Richard and I met up last night and we did some strength sets. It was cold. I'm glad we went though, because I got some new training ideas from the young males who were training. They used some drills on stadiums I had never seen and one guy was doing parachute sprints, which reminded me that I should buy a parachute. A bright one. I love bright things (thank you, Sophia, for making sure Joe knew that yesterday!).

My tri group this morning was unsuccessful. Dani was out of town and no one else showed up, so I did a 5-mile force run on the beach with walk/jog recoveries. That was the first workout in my PureCadence. Love them! I'm pretty certain I could not be happier with my shoes! My knee had a dull ache, but overall it felt much better! I love new shoes! I think today will be a very good day indeed.

Thanks, Mom and Dad for my awesome reflexive jacket!