100d x 10m = 1 strong core (Page 30)

Seriously man.  I even did a search online for all lyrics containing the word butt.  All that comes up is about 1000 rap songs and several rock covers of Baby Got Back....some of which I want to check out!

But I did my core work yesterday.  Doesn't that count for something??

Yes, we are performing a mash up of LL Cool J and 2Pac 

This, after 45 min of the freakin' hardest RPM class I've ever done (almost 10 min in Z5):

"Core Essentials" class:  plank, plank, side plank, pulse plank, rocking plank, throw up in mouth, another plank, some kind of other bendy thing, collapse on floor.

Shake shake shake
Shake shake shake
Shake your booty
Shake your booty

Gotta get our disco on!!!  (You're welcome for that song earworm ).

Exellent.  Ya know, I've done strides...but it's been awhile so I honestly do not remember what they are 

And when you say "some" very easy miles are you talking 2?  or like 5?

That all depends on what you are comfortable with. It's also why you should practice this to figure out what works for you. I would probably stay on the shorter side since you don't know.

Strides are a funny thing. They are fast not hard. Keep that concept in your head. I usually do them over approximately 200 meters. Use the first 100m to accelerate. Now think of the fast vs. hard. Be sure you are turning your legs over quickly but not straining. Relax your face, try not to clench your fists or hunch your shoulders. Once you get up to speed, hold it for about 100. Just float. Then decelerate (don't abruptly stop.) And fully recover. That's it.

You can do them however you'd like.

Wow, Salty slipping up:

4. Drink a beer or two the night before.

Originally posted by MSU_Brad

Originally posted by Asalzwed

Originally posted by MSU_Brad

Originally posted by Asalzwed

Originally posted by noelle1230

Originally posted by Asalzwed

http://beginnertriathlete.com/discussion/forums/thread-view.asp?tid=494842&posts=19#M4802484 

1. Warm Up. I can't stress this enough. No, you won't run out of gas because you warmed up. 

I generally do some veeeeerrrry easy miles and then just before the race a few strides (if you don't know what those are, I can explain)

2. Don't go out to fast. It never, ever pays off

3. Relax and focus

Exellent.  Ya know, I've done strides...but it's been awhile so I honestly do not remember what they are 

And when you say "some" very easy miles are you talking 2?  or like 5?

That all depends on what you are comfortable with. It's also why you should practice this to figure out what works for you. I would probably stay on the shorter side since you don't know.

Strides are a funny thing. They are fast not hard. Keep that concept in your head. I usually do them over approximately 200 meters. Use the first 100m to accelerate. Now think of the fast vs. hard. Be sure you are turning your legs over quickly but not straining. Relax your face, try not to clench your fists or hunch your shoulders. Once you get up to speed, hold it for about 100. Just float. Then decelerate (don't abruptly stop.) And fully recover. That's it.

Don't you just build your strides into your warmup run near the end? Or do you actually stop and then do them separately? I have definitely found I do run better when I get some distance in before a race, as well as a few stride like bursts. I don't normally get more than a mile, though.

You can do them however you'd like.

I was just asking how *you* do them, mix master.

Ohhhh.

It all depends on the race and what kind of space I am working with for warming up. For a road race it's usually easier to just build them into the warmup at the end, more like a fartlek.

For track races (which BTW I have only done 2 of) I stop and then do them, doing a couple on the infield and then at least one on the track IMMEDIATELY before the starting gun. 

Take this all with a grain of salt because 1. I am relatively new to running and 2. Everyone is different

Dammit you're right!

Also, at least one immediately after!

Or is that strictly a pro move Sensai, one that we humans must work up to?

No, I think it should be incorporated into a race plan as soon as possible for maximum benefit. 

Tonight it is!

It's on my list for the summer. I am actually doing a milk mile this Sunday, I figure that will be my trial run. Baby steps.

Every quarter.

Aint gonna be pretty, that's fo sho.

I have a brewers yeast intolerance.  I'm SUCH a loser.  I never drink before or after races.  Please don't kick me out.  I do love wine.  Hubs and I spent our honeymoon drunk in Sonoma.