kaburns1214 Mentor Group 2011 Part 2 - CLOSED (Page 190)

Structure recovery.  If you don't plan down time, you'll be forced to take down time when you don't want to.

Been busy the past few days, but got in some intervals today. Trying to improve my overall speed and everyone says this is the way.

I hate "everyone"

Morning, all!  Spent some time on the elliptical this morning and then did some strength training.  Legs are feeling much, much better.  Rain here in Cleveland for the next 6 days.  Sucks, because we were planning on picking apples at the apple farm this weekend.  Don't really feel like wading through mud with 4 kids.  Guess we'll postpone until next weekend. 

Hating everyone is not good. 

Personally I think volume before intervals .  .  .

Had a massive technology failure this morning (Blackberry service is out, Citrix was not working) and ended up having ot get off the trainer to come into the office at 6:30 a.m.  Not fun.

Going to have a time trying to make everything work for the rest of the day.  A week and a half of "real" training left, then taper. 

My legs felt DEAD yesterday from about mid morning on.  Woke up this morning and felt great.  WHEW!!!!  Also had a dream I bonked on mile 11 of the run and couldn't make my legs move.  Really???  WTF!!!  I think I mentally hate me.

Kel, read your latest blog post.  I tried to comment but I don't think it likes me.  You're worse than me.  Didn't think that was possible. 

LOL

http://news.yahoo.com/blogs/lookout/g-m-pulls-ad-suggesting-cyclists-t-girls-204806708.html

I saw that...man, the crap businesses are coming up with these days. You'd think that there's no one in the executive offices that has the balls to say "what a second" when some idiot with power has an "idea"...Like Napster/Qwikster for instance.

Polar Bears.  The Scandanavian answer to Corgis.

Morning everyone.  Up for a make up of yesterdays run and a swim then tomorrow is the Hartford Half with Jeff-y.

Was woken up in the middle of the night last night by a massive thunderstorm, in October, in Connecticut.  Very strange.

Posting a pic of Kel's bike at her request (Hed-3s not included):

OMG, Kelly!  That's an awesome bike!  I'm sooo jealous

Ran an easy 3 this morning.  Legs felt great.  Finally!  Did some strength training afterwards and lots and lots of stretching.  What are the best exercises to strengthen the glutes?  Don't want to go to the gym....only on floor and using my own body weight. 

Conrad has been vomiting all morning, and Freddy and Madge have colds and coughs.  Looks like I'm going to be pampering my babies a lot today.  In-laws are coming over later this morning so I can go to parent teacher conferences for the middle 2 kids (really short, 15 minutes each).  Kevin and I have a date planned for Saturday night, but we'll have to postpone if our little ones aren't feeling better. 

Have a great Friday, everyone.  I'm so glad the weekend is upon us!

I bet those polar bears would find corgis delicious. 

Shortish swim today.  Very form focused.  Sign up for no flip turns at the pool today.  Wonder if someone hurt themselves.  I noticed yesterday at yoga that I am a ton more flexible than I was 3-6 months ago.  Really excited about that.

Glutes must be the muscle group of this winter.  I think I've seen 10 threads about this on a variety of different fitness forums.  For functional strength I look at plyometrics.  Any explosive movement from a squatted or lunge position will hit the entire leg, not only the glute.  For glute isolation you can get some exercise bands and do glute kickbacks.  Butt lifts, http://www.bodybuilding.com/exercises/detail/view/name/butt-lift-br... will help too.  When those get easy get a stability ball and put your feet on that while performing the movement.  When that gets easy move to doing it with one leg on the ball and the other not working at all.  I also like single leg deadlifts as you'll hit glutes and stabilizers.  If you want to keep it s/b/r related get on a trainer and do one leg drills really focusing on the bottom/back half of the stroke.  

x2.  Appears it can double as a bottle opener which is very handy post race.

Oh Yeah! I'm all for running for beer. Moab micro brewrey is providing beer at the races end. Drummers at mile 12 to motivate us too.

That's the coolest medal I've seen! Have fun!

Moab Brewery is some great beer, too...I love Moab