Showing posts from December, 2008


So, here we are, my friends, at the end of another year.  We've passed the Winter Solstice, the darkest time, the time when the days are shortest.  It's the time for going into the cave, the time for introspection, the time to stop DOING and start BEING.  It's the time for re-assessing and deciding what seeds we want to plant for the coming year.  Think about it.  What do you want to manifest this year?  What do you want to accomplish? Better health?  Increased fitness?  Completing that race you always wanted to try?  Taking that really tough class?  Teaching that really tough class? Moving above and beyond your comfort zone? Maybe it's simplifying, maybe it's just BEing present with yourself, for once.  Maybe it's moving to the front of the room...
This is often a difficult time of year for people, as it can be challenging to take away the distractions and really go inward.  However, as we cross over the Solstice, the light begins to return, little by little, e…

Take Your Run

This is one of my all time favorites so, in looking back over the archives, it's hard to believe I haven't posted it.  Maybe it's because I vary the music on it so much.  It's one of the easiest rides to change throw in something new at the last minute.  We ride 2 good-sized hills, on which I vary positions and movements depending on the tempo of the music.  In between those 2 climbs is a set of 6 flat-road intervals:  1 minute seated flat (recovery), 1 minute seated flat at a quicker cadence, 30 seconds of jumps/lifts to a standing flat for 5 second counts (you'll get in 3 in 30 seconds) and a 30 second standing flat to finish it up.  Do it right and your quads will be on fire.  This is the playlist for this week, and some of the Thanksgiving music was so good, it made its way in.  But, especially for the flat road intervals, you could throw in any quick, "let it fly" songs.  Yeah.
1.  Sunrise (Here I Am) [Instrumental]/Ratty (warm-up) 2.  Snow (He…