Venturing Up North

 

Beautiful fall day, late October.  Near Nevis, MN

Driveway leading away from Fox's Moonshine Point. Crisp cool wind nipping our noses but the warmth of the setting sun was refreshing, invigorating.

 

Early morning walk led us to this point.  Lake B

Birch tree lights up against the vivid blue morning sky.  These trees stand like toy soldiers along the lake's pristine shoreline.

Happy Trails....

October 22, 2011

Let's see.... what has gone down this past week? Well I must say quite a bit but the funniest moments have to be the multiple times I bit the dust and, of course, the revenge of the chipmunks.  

I hit the trails this week.  First it was windy Wednesday...  What gives?  It is thought that when the seasons are fighting for change control, the wind whirls like crazy. This week was no exception. Windy, windy, windy...but you all know that this is not going to stop me, especially when it's a beautiful [albeit windy] sunny fall day.  Wednesday evening after just 3 short days of work, I hit Elm Creek Trails on my roadie [road bike that is]. Fell over [on the bike] trying to get out of the hood. Yes, still trying to master how to clip in & out of my bike cleats. OUch, that left a mark.  Hopped on the paths to the outer loop. It felt like I had lead in my quads.  Ugh, 18 miles and barely over 15 mph.  Hmmm...you know, crazy lady no like those results.  Then things got a little weird.  I hit a chipmunk with just over one mile to go.  EWWWWW......Crusty crab crud!!!  I did not look back, so don't bother asking me [a few poor souls did BTW] if I killed him.  Apparently not, by the looks of the sign that was posted the next day on my office window:

Try to run me over now.....punk!

Well, I say game on!

Thursday, another lOVEly day in the great state of MinnEsota...I hit the MTB trail.  Camera in tow.  It was great fun, but again, someone has been riding my Beast [my MTB]...gears changed. Go figure how that makes a difference, but discovering this after I am on task up the steep inclines and fast declines of the MTB trail makes for a not so happy of a mama.  Then count the slippery dry conditions of the trail and BAM! Oh dang, that is really going to leave a mark.  Looking back quickly to assess if anyone witnessed this major side slide wipe out that happened so fast I cannot even begin to tell you what happened.  Great, no witnesses. DID I day I like MTBing??  Uhmm, well, yeah.  I do. Still do.   Even bumped and bruised. I think I have to blame the Beast.  My little sister's bike needs new nubbies[tires]. That is my story and I am sticking with it.  OK, so I did accomplish another full trail ride on the intermediate and collected a few nice pix to boot:

Also wanted to tell you I had a monster sighting. Yup, this chic started on the trail ahead of me with this MTB , monster variety.  UGLiest thing I have ever seen.  Beast is funny looking but those monster MTB's are really not pretty.   Just saying.  I hear they are great for jumping obstacles though. 

Saturday in the park: Today was a short sweet fast spin on Roadie for the short loop.  Speaking with my trainer and bud Jodi, I learned my lead quads are probably due to dehydration. YOu see, I have not been drinking my H20 like I should and again, not getting nearly enough veggies in my day.  SO you now know what my goals for the coming weeks will be.  Buck up on the H2O and the veggies.  But the good thing is I felt the MTB trail in my bumms today when I awoke .  Great! I love it when we work those babies.  Makes this girl happy.

Tomorrow, MTB game on!

Killer Good Day

October 14, 2011

Today I killed it. That's what my kid would say. I hit the gym early on for my final freebie Velocity class.  Tyler killed us.  Speed and agility...hmmm. Well that is what he said it was but today was all about a 25lb plate and all the different ways you can torture yourself holding onto such an item. Starting with single leg RDL's followed by single leg hops 5yds, alternating legs for 40 yds. Then came the killers.  5-10-15-20-15-10-5.  Then for kicks and grins we headed over to the squat rack for 10 pull ups. This was just to give us a break.  Nice. This went on for 40 mins; various movements between the plate, sprint killers, and pull ups. The last killer comprised of Downs Ups [flying squirrels] at each marker.  That was GREat!!! Thanks Tyler, I can always count on you to ...what was the theme of the day??....oh, yeah..."Kill" us.

Then it was off to the bike shop for a fitting with my new [used] bike!!! Yay!  Travis at Maple Grove Cycle was branded hero of the day.  He took my one size too small bike [yes I have amazon arms and a cheetah looong torso] and adjusted the saddle and stem, gave me new pedals and a bike monitor, and whhaa laaa! She is now a more efficient machine made comfy ride ready.  Can't wait to get out and give her a test spin.  Not so sure the wind is going to allow me to venture out tomorrow tho so I am thinking I will simply hit the single track [mountain bike] trail which should be mostly protected from the wind. This is always a blast and the bonus is it's a great alternative way to burn up my legs.

I am ready to rumble....[errr tumble. Ha!]

The Road to Iron Girl 2012

 October 13, 2011  

The air is crisp and cool. The colors are vibrant. I am afraid fall is upon us. 

You know I really love this time of year, I do...but my recent interest renewal (aka love) in cycling and my self professed need for speed have me yearning for an extension of summertime with it's longer hours of daylight.  

OK, since fall has descended upon us, I have started pondering what my training should look like to ready myself effectively for the next race season.  I mentioned in my previous post that I plan on competing in the 2012 Iron Girl since I missed my chance this year.  I have started looking also at an early season "get my rear in gear" race to familiarize myself with what a duathlon "feels" like, how to transition, and how hard to pace each leg of the race, etc.

Today my fabby trainer Jodi and I talked about my overall physique goals (strong toned arms, legs) and how the bike will affect my legs.  We talked about my functional fitness goals and how these can be maintained by training at Velocity.  How continuing my practice of yoga on a regular basis is essential.  How my lifting programs will emphasize tempo instead of heavy . But I am excited to try something new this off season.  I am going to incorporate cycle power training classes at the local bike shop throughout the winter. 

I am pumped to start power training with elite athlete Leah Prudhomme to learn the sport of cycling and the strategies behind competitive racing. Things such at power, AT, cadence, and endurance I guess. Things I can't even begin to talk about because I have no idea at this time what they are. My hope is to increase my speed and be one of the top women finishers in my age group in the Iron Girl.  Lofty goal? Yes. But fun to think about, don't you agree? 

I am off [to the races]...

Yogi Gigsters Jumpstart

Yogi Launch - Getting Started
 

Child's Pose ~Balasana~

Ever just want to curl up into a ball and fade away. Well here you go.  Drop into the Child's Pose and relax. Sit back on your heels with your knees tucked under you directly beneath each shoulder.  Arms resting by your sides with your palms facing up or arms reaching out in front stretching your shoulders.  Your forehead should be resting on the floor. Inhale slowly through your nose filling your lungs to capacity and fully exhale softly through slightly parted lips. Stay here as long as you please. 

Flip Child Pose ~Apanasana~

Stay in Child Pose and roll over onto your back. Wrap your arms around your knees and hug them gently, knees to chest.  Hold this pose, close your eyes and breathe. Feel your lower back release onto the floor.  When fully relaxed gently massage your back by rolling around gently. Rocking up and down will massage the spine and soothe your back further. 

Downward Dog ~

A gentle inversion that feels fabulous on the back of your legs, your spine, shoulders, wrists. Standing with your feet shoulder width apart, fold over gently from the hips and place both hands on the floor. Walk your arms out from your feet till your legs are straight.   Lift your hips up and back towards the ceiling at the same time you press your heels gently down towards the floor.  Push the floor away from your body with your hands lengthening your spine. Hold, breathe then drop back down into Child's Pose by folding your toes under and tucking your knees into your chest.

Cat/Cow ~

This is a must if you sit at your desk all day.  This will release your spine and feel fabulous.  Get down on your hands and knees. Make sure your hands are directly under your shoulders, knees directly under your hips. Inhale, drop your belly and lift your tailbone.  Exhale, round your back and tuck your tailbone. Push your spine to the ceiling.  Repeat this sequence 5 to 10 times. Rest in Child's Pose for a few breaths to rest.

Pointer ~

After Cat/Cow remain on your hands and knees. Extend one arm slowly straight out in front of your shoulder keeping it close and in line with your ear.  Extend the opposite leg back.  Hold for as long a comfortable before changing to other side. Engage your tummy (core), gaze downward. Avoid leaning to one side, keep your weight centered squarely above your hips and shoulders. To take this up a notch try it standing.

Yogi Squat ~

Stand with your feet wide apart, toes turned out. Keeping spine straight, lower your hips down as far as they will go. It is OK to take your hands to the floor in front for stability. Try to take the weight into your heels as much as possible.  Line your knees over your toes. Your turn out from the hips and knees should be no more than 45 degrees.  Adjust the feet as needed.  Work on getting your heels to the floor.  If they do not touch the floor place a rolled up towel underneath them for support. Stay in this squat for as long as possible while keeping the weight off the balls of your feet.  Finally with your hands in prayer at chest level use your elbows to open up your knees in line with your toes. Lengthen your spine by lifting your chest. Gaze forward. Hold and breath.

More to come:

Forward Fold ~Uttanasana~

Triangle ~Trikonasana~

Tree ~Vrksasana~

Locust ~Shalabasana~

Be Well

Few Things I Found to Be True

Failure is often the springboard to success and happiness. 

Think back to your biggest disappointments or failures.  Now sit back and contemplate the time before that failure. What circumstances surrounded it and what actions led up to this "failure".  Then think hard about the block of time that followed.  Any monumental "ahh haa's" fall into place? Often times we navigate through tough, very tough waters only to resurface stronger and more renewed.  With this renewal we experience breakthroughs which strengthen us as a whole person.  Satisfaction and happiness often follow such times.  So although great success from the outside looks to be the ultimate joyride, it is failure that often creates monumental changes from within for our betterment.  Every mistake you make is progress.

We're all in the same boat.

In this thing called life, SSDD, same stuff, different day.  We all possess a dimension of success and a dimension of failure. More simply put,  life happens when you least expect it and it happens to all of us.  Our circumstances may differ but really isn't it all the same in the end.

The problem we have with others really is more about us than them.

This one speaks for itself.  I try to fall back on this reality during the times I feel frustrated the most.  After taking time to digest what is frustrating me, really, one of two things usually come to me; that what is bothering me really is just me being me, or that I simply have set my bar too high, etc. I just need to step back and take a good look inside to see what really is going down. Then let go.

Emotional decisions are often not good decisions.

They say that in times of stress you should not make any major decisions. This is what I am talking about.  Sit on it.

You will never feel 100% ready when opportunity knocks.

Isn't there always that little guy on your shoulder giving you the business.  Take note but at the same time realize that opportunity often presents itself when you least expect it.

That is all the profound? thoughts I have for today. 

Be Well

Calling all Weekend Warriors

Do you consider yourself a weekend warrior?

It seems like more and more of us are taking a interest in competing "for the fun of it" in events such as 5K's, marathons, biking, du's, tri's, etc. Maybe some of us are not into competition but we are regulars at the gym,  training 3 to 5 times a week.

Whether or not you are training for a specific event, have you postulated a fitness goal you are actively working to achieve? IF so, do you make every minute of those workouts count? I mean, do you work out hard for your fitness level?  I am going to venture a guess here, but I would say yes.  Time is premium in our hectic schedules so fast and effective workouts are what we all are looking for.  And so I consider you an athlete.

Besides getting the best training, are you making your sure your nutritional needs are met? Good nutrition does count and helps your training go a long way. Actually, it can be what makes or breaks you reaching your fitness goals.

What does an athletic diet look like?
A good diet for athletes should be the same as a well balanced diet with the exception of added calories and fluids, depending on the activity level and individual specific caloric needs.

What to eat?
Eat foods that fuel your body effectively.  Feed your muscles high quality foods that provide key nutrition. It really is that simple. Whether you consider yourself athletic or a weekend warrior, follow guidelines that recommend a diet of whole grains, vegetables and/or fruits along with protein at each meal. Don’t forget to include a little bit of  “good” fat throughout your day.

Go get 'em Tiger!
Be Well