RSS Feed

Tag Archives: Fresno

Ladder Up!

Posted on
One of my LEAST favorite things to do on the bike are fast hills.
It is so easy and pleasant to settle into a hill at 60 rmp, settle into your breathing, listen to the music and roll with it.
Kick up that pace 10-15 rpms and fight to get up that hill fast?  It’s not called an uphill climb for fun.
I did this list last Saturday, and it completely kicked my butt (which just means I found a hole in my training and need to incorporate this MORE.) I got some great feedback from the class, and hope you enjoy it as well.
This playlist incorporates one big hill at the front and a hill ladder in the second half.  What is a hill ladder, you ask?  It’s a 10 – 15 minute sequence of a 15 second hard standing climb followed by a seated hill. I absolutely stole this class set up from a Spin member featured playlist, but can’t find the name of the instructor to credit her.  Wherever you are, THANK YOU!  I”m in love.  I think you’ll like it too.
Warmup
  • Get this Party Started–Pink
  • Burn–Ellie Goulding
Seated, burst out of saddle and add 15 rpm on chorus
  • Don’t Trust Me–3OH!3
Hill–climb alternating seated and standing,maintain 70-75 RPM.
  • Dirty Bit–Black Eyed Peas
  • Applause–Lady Gaga
Jumps
Don’t Stop the Party (feat. TJR)–Pitbull
Tabata
  • I Love it (Workout Mix)–Girlbop
Recovery
  • Let Me Love You–Ne-yo
Hill–45 second seated/standing/hover intervals.
  • Paper Gangster–Lady Gaga
  • Bring Me to Life–Evanecence
HILL LADDER (12 minutes)
Minutes 1-4–15 seconds, burst out of the seat, 45 second seated climb
Minutes 5-8–30 seconds burst out of the seat, 30 second climb
Minutes 9-12–45 second burst, 15 second recovery
  • Love Runs Out (Workout Mix)--Diamond
  • Pumpin Blood (Workout Mix)–Rockit
  • Black Widow–Iggy Azalea
Cooldown
  • Day Dream Believer–The Monkees
  • The Only Exception–Paramore
Advertisements

Local Race Love

I love our local running community, and last Sunday was our big party–aka, the Two Cities Marathon and Half!  This was my 6th year running it (2008-2010, 2012-14–what was I thinking in 2011?!?!?!  I STILL regret skipping it).

There is a race suited for everyone–a full marathon that takes you through the cities of both Clovis and Fresno; a half through Clovis; a half through Fresno; a half marathon relay; a 5k; and a kids fun run.

I have very strong feelings about which race to tackle–I’ve run both the Clovis half (two way traffic on the running trail–no bueno) and the Fresno (wide open road, running along a quiet, tree lined lane on the edge of town with beautiful views of the Sierra Nevada Mountains, all white capped with snow…and one, teensy 1 mile long hill).

Guess which one I prefer?

We have had an insane drought here for the last year.  So when does it decide to rain?  At packet pickup at the expo.  Super soaked doesn’t even begin to describe the trip from the parking lot to the expo.

That didn’t stop this girl from carbo loading:

IMG_2437.JPG

The morning of the race, it was amazing to luxuriate in bed thinking “Hey, the marathon has started.  I don’t have to get up for 10 more minutes.”  I got up and indulged in my pre-race favorites–one cup of coffee, a fun sized snickers bar, and enough body glide to wax a surfboard.

IMG_2439.JPG
I jump in my car thinking I have 30 whole minutes to drive across town to the start line.  A mile from home, I realize that I forgot my Garmin–I was disappointed I forgot it for my last half, so decided to go back for it.

Good thing, because it was sitting right next to my race bib.  Oops.

Made it to the start line at 7:13, and then realized my part of the race began at 7:30, not 7:15.  I could have slept 15 more minutes! Plenty of time for a pre race selfie!!

IMG_2438.JPG
The race itself:  beautiful, cool, comforting.  I’ve run this route 4 times (minus the year I ran Clovis and the year it was a single half with a different route), and it’s always nice to run an old favorite.  With all the rain the day before, the view of the snow-capped (!) mountains was crystal clear. It was absolutely beautifuL.  Glorious.

I ran this race alone, and I ran it slowly.  My goal was to beat my Santa Rosa time of 2:18.  I cried like a baby when the 2:20 pacing group passed me.  Full-out sobs.  Not my finest moment.

Another downside–only ONE person on the entire route appreciated my bib.  Sad face.

IMG_1154.JPG
BUT!  This is the first race in ages my knee didn’t act up.  No pain during, minimal soreness after. So slow = hurt pride not muscles.  Good to know.

The finishers area was awesome as always.  They have great food (Ice cream sundaes!  Coffee!  Bananas! And to a lesser extent, Breakfast!); the shirt didn’t suck this year (I’m not a fan of brightly colored sweatshirts–the understated, lightweight long sleeve was perfect); it was fun to meet up with the LLL running group at the foam roller/stretching station they set up (and very, very helpful for recovery); and the beer garden was a great place to socialize (and after running–2 beers was almost enough to knock me out.)

IMG_1153.PNG
Even though I forgot my race bib and watch, I you bet your ass I had my ID for the beer garden.

This race truly is homecoming for the local running community! And great big ball of love I feel is indescribable.

Until next year!

Ashleigh Lawrence

Ashleigh Lawrence - Personal Trainer and Strength Coach

We Shall Have Pie

2 Girls Running for Pride and Pie

runforpieedmonton.wordpress.com/

What would you do for pie?

Clumsy Runner Blog

Sunshine, Smiles & Happy Miles

Novice New Yorkers

Newlyweds finding their way in NYC.

From Florida to North Dakota

Living a Fun Filled Life Fueled by Healthy Living

The Road To Thousands of Miles Running for the SOWF

Running thousands of miles to support the Special Operations Warrior Foundation

Veggie Runner Girl

Enjoying the world one day at a time

Fearless Beauty Fitness

Dare to be FIT. Dare to be BEAUTIFUL. Dare to be FEARLESS.

KT Vogue Designs

simply elegant handcrafted jewelry

FightIBD.com

Together, we FIGHT for a CURE!

Spin Pipeline - Indoor Cycling Workouts

Blog by Tri Pipeline Multisports Coaching www.tripipeline.com

Thimble & Threads

Musings and projects of an amateur seamstress

cancer killing recipe

Just another WordPress.com site

Angela Onez

A Girly Traveler's Journey

A Life in the Word

Fix these words of mine in your hearts and minds; tie them as symbols on your hands and bind them on your foreheads. Teach them to your children, talking about them when you sit at home and when you walk along the road, when you lie down and when you get up.

always time to procraftinate

A topnotch WordPress.com site

Cow Spots and Tales

A mother runner's tales of chaos and harmony from Minnesota dairy country.

Moolta

The official Moolta Blog