Ah, it's that time agian. Believe it or not, KMA is right around the corner! January is coming faster than we want to beilieve (so is next season!).
This year, KMA is at a new locale right down the street from the Bike Stop. If you want to develop some serious power in your legs and get your heart primed for cycling, you should be in this class. I've taken a half-dozen different types of "Spin" Classes, and this, by far, kills them all. I'm going to C&P the information. I highly highly highly suggest signing up for the class taught by Dr. Goodpain, er, Greg Goodman.
KMA ADVANCED INDOOR CYCLING CLASS
Want to ride faster? Read on…For the 5th year we I will be teaching the Kick My A…nerobic Threshold (KMA) indoor cycling class. This will be a 12 week program meeting twice a week Tuesday and Thursday from 6:30-8:15 p.m. (a change from last year). Classes will run from Jan. 5th- March 25th 2010. I’ll schedule an optional outdoor time trial in the spring at a date TBA. This year class will be held in a warehouse on corner of 40 hi way and Cemetery Rd. (One mile west of the BS Bike Stop on the north side of 40)
Greg Goodman will be leading this class in which you will go through a progressive program that will have you ready to ride for the 2010 season. All types of cyclists will benefit from this program. Workouts are designed to challenge the strongest of cyclists but adjustments are made for the 1st timer or beginner cyclist. You’ll be working at an intensity that you can handle…no one gets dropped on this group ride! This IS NOT your local gym spin class, pedal to the rhythm type training. You will learn about nutrition, strength programs, heart rate monitoring, cadence, and mental toughness. Workouts will consist of interval work, time trialing, strength building sets, climbing sets, power developmental sets, anaerobic threshold training, core training, and drills to improve your cadence and pedaling technique. We will also be using an my strength/power and flexibility program with Flexbands. Prior to the December starting date feel free to contact me at 699-8918 or at gggoodman@comcast.net and I will help you with your training during the months prior to class to prepare you for KMA 2010. I will email everyone aerobic (base building) workouts that you can do on your own to prepare for class in January.
Price for the class will be $175. ($200 if you don’t own a Flexband) Space is limited so get your spot reserved early. Cash is preferred but checks accepted. Make checks payable to Greg Goodman. Classes will start at 6:30 p.m. (AOB) and last approximately 1hr and 45 minutes. All participants must have a trainer (fluid trainers are the best)...magnetic trainers are ok if they are new models, heart rate monitor, cadence mode on your computer and a METAL SKEWER on the back wheel to prevent your bike from falling off the trainer. We are going to do this the "right way” thus the equipment requirements. You will get a 15% discount on trainers (that aren't already on sale) and 15% off on heart rate monitors at the Bike Stop.
Our goal is to get you stronger both mentally and physically on the bike. Whether you are a competitive cyclist or just want to get in the best shape of your life I promise KMA will make you faster, stronger, and have more endurance! I hope to see you for some fun at this one of kind class in the area. To sign up contact Bike Stop at (816)224-8588, amy@bikestoponline.com or contact me at the above mentioned phone number or email. Sign up right away to reserve your spot. A $75 (cash preferred, checks accepted) reservation fee is required.
ABOUT THE INSTRUCTOR
Greg Goodman, a Physical Education instructor for 30 years will lead you in this advanced conditioning class for cyclists which incorporate the latest advances in training techniques. Greg has a Master's Degree in Exercise Sports and Science. He is a former CMSU basketball player and a 5-time Ironman finisher placing 38th in the World in 1985 with a time of 10 hours and 18 minutes. Greg has taught a variety of classes such as Spin, Speed Agility and Quickness and Core & Functional Training. Greg has worked with athletes from 8 to 75 years of age and is looking forward to working with the Bike Stop cyclists for a 5th year.
The 5th Annual KMA
“Kick My A….nerobic Threshold”
Indoor Cycling Class
Want to ride faster? Get in better shape? My goal is to get you stronger both mentally and physically on the bike. This is a class for any type of cyclist who wants to get in the best shape of their life. I promise KMA will make you faster, stronger, and have more endurance! All levels of cyclists are welcome. Workouts are designed to challenge the strongest of cyclists but adjustments are made for the 1st timer or beginner cyclist. You’ll be working at an intensity that you can handle…no one gets dropped on this group ride! I hope to see you for some hard work and fun in this one of kind class in the area.
Dates: Januay 5th to March 25th. An optional outdoor Time Trial will be arranged at a date TBA
When: Tuesday and Thursdays from 6:30 to 8:15 P.M.
Cost: $175 ($200 if you don’t have a “Flexband.” (See Required Equipment
below for more information about Flexbands)
There is a $75 dollar fee to reserve your spot. (cash preferred, check accepted) Make checks payable to Greg Goodman.
Full payment due Dec. 1st. (Cash only) Full refund of $75 reservation fee prior to Dec 1st. After Dec. 1st refund will be $25 fee.
Where: Warehouse on corner of 40 hi way and Cemetery Rd. (Approximately one mile west of the BS Bike Stop on the north side of 40)
Required equipment:
- Bike…If you haven’t had your bike fit to your measurements I’d highly advise a BG Bike Fit from the Lee Summit Bike Stop.
- Resistance trainer. Fluid trainer are the best but newer model magnetic trainers will work. Include a front wheel riser to level off the bike and a METAL SKEWER (the heads of the skewer need to be metal not plastic) for the back wheel.
- Heart rate monitor
- Bicycle computer with cadence. Power meter is a great option for the serious cyclist.
- A couple towels to wipe the sweat off yourself and the floor after class. We’ll be on cement this year.
- Food and at least 2 bottles of fluid replacement (I’d advise one of water and one of Gatorade etc.)
- Flexband: These are 40 inch industrial grade bands we use for an innovation strength and flexibility program that is crucial to your improvement. A very simple but effective piece of equipment that will give you years of use to aid in your strength and flexibility. Go to www.performax4u.com for more information on the bands. We use the light band (purple).
- A desire to work hard with no whining because it’s all goooooood pain!
Monday, September 28, 2009
Big Scary Run Recap
A week later and I'm finally talking about it! Dang! Okay, everything went fine. I actually don't have anything good or bad to say about it. It was, well, 20 miles. I did the whole thing with Julie. She's got some good goals for Chicago and I ran with her as close to her training pace for Chi Town as she needed to. Thus, I'm kind of thinking about reevaluating my KC Marathon goal. I have a tortoise time of 5:25 planned. However, I'm thinking it might be possible to go under 5. Basically, after looking at my pace bracelet Julie got me, if I go one minute faster per mile than I had planned, I will come in at 4:59. I know, a minute per mile is pretty damn lofty. But, we ran a training pace for 5:00 (11:40/min miles) and I still felt okay. Here's the actual difference of the two paces (and Boston Qualifying for the Helluvit): 
Today I make up yesterday's missed 10 miler. Then I have a 13 next weekend and an 8 the following. That's all, folks!
Today I make up yesterday's missed 10 miler. Then I have a 13 next weekend and an 8 the following. That's all, folks!
Thursday, September 17, 2009
Hitler Hates Kayne
Now, I like me some Kanyzzle now and then. I still think he deserves a throat punch.
So does Hitler.
Click to watch Hitler get angggrrry at Kanye.
So does Hitler.
Click to watch Hitler get angggrrry at Kanye.
Tuesday, September 15, 2009
*The* Big Scary Run
Saturday morning has a big scary run waiting for me. Most things: distance, heat, mental weakness, I've battled before. Saturday, I battle them all.
The biggest war I've ever had in training was a run with Runner's Edge in 2007. Saturday, I will set out to conquer the course again. Here's the blog from that awful run.
Monday, October 01, 2007
Break down, break-break down…
I want to break down but don't know if I can
I need to break down but don't know if I can-Youth Brigade, Breakdown
It finally happened. I finally had it. The wall. The massive, brick and mortar, steel, barbed wire, mound in-cased fortress of a wall. I knew there was no way I could go all season without hitting it. It would be impossible. In fact, I started to worry about not climbing the mental barricade outside of a race. Well, worry no more. I had slammed head first at full throttle right on in to it.Saturday morning at 7:00 am Julie and myself (along with the rest of Runner’s Edge and Erin and Michele) started off on our run. Julie ran 2 before I met her, so she was actually going to go 22, I was going 20. No worries, I did 18 a few weeks ago and comparatively speaking, it was a breeze- we ran the whole thing. Saturday however, as we started out on the first couple miles I could tell I was working harder than usual. I felt like my effort and HR weren’t matching up, and that everyone else was going at a much easier pace. From what I understand, this could be a symptom of two things: overtraining, or under recovery. Of the two, I’m assuming that under recovery is to blame- I did just do a half ironman 2 weeks ago.The course was an odd layout at best. We started at Ward Parkway mall, went parallel to Ward Parkway, went through Waldo, Brookside, the edge of the ghetto, the Plaza, Loose Park… and then back. I still feel like I’m forgetting a section.Julie and I ran side by side for the first 10 miles; however there’s a long hill between miles 9 and 10- she put in a little distance on me there. It is awesome to see how her running has progress. I’m sure she remembers- just about a year ago Julie and I decided to run from my house, to the fire station and back. Two whole miles. I think we almost died. After our turnaround at mile 10 we had a couple other gals catch up with us. We mostly ran in a pack together as Julie and I explained IronMan and how we train for, eat during, poop when, and the feelings we have. People make you feel like a rock star, but I had to keep explain to these gals “You’re doing a marathon!! It’s the same mentality; we just do some extra training.” For whatever reason, nobody believes that.Julie and another girl or two ended up together and myself and another woman ran along together. Things were getting difficult for me and I was having a dang hard time to keep from going all-negative and dragging the other girl down. After the water stop at mile 14 I tried to run again, but I only could of a little ways. I wanted to run, but my legs were burning and my body wouldn’t listen to my mind. RUN! GO! I kept telling my self, but alas I was walking. So after so was the other gal. We marched along in silence for a long time. I kept taking little running steps every so often, but eventually I thought, Who am I kidding? I’m not running right now. The other girl had to stop to use the bathroom and I went on up ahead… Until I had to sit down. Yes, I sat down. I couldn’t continue to put one foot in front of the other. I just couldn’t do it. In fact, I was pleased with myself that I sat on a park bench, versus the intersection like I wanted to. After sitting and stretching for a minute my legs felt the burning go away, so I got up and started walking again. At this point I felt like I might actually be ok, so I started running again. Nope. I got nothing. It hurt. So, I was walking again.Once in Brookside and back on the Trolley Trail I was feeling a flush of emotions, I knew I only had 4 miles to go, and if I were running I’d be done in 50 minutes. However, I was not running. As I was moving along two older gals ran up along side of me and asked how I was doing. I just looked at them and said “fine.” One of the ladies said “Oh honey, you are not fine.” And started handing me sport beans and clif blocks. “You need something with a pep,” one told me. They asked if I had gels and sodium. I did, and was taking them like clockwork, which I believe helped to ward of the leg cramping. “We’ll stay with you for a while.” Hearing that I decided I couldn’t let these women walk too, so I jogged along side of them while they gossiped back and forth about people in their Bunko group (Ok, seriously, they were in their 60’s, and yes, they were going faster than me). At mile 17 I was walking again, and told them to go ahead. Within minutes I was sitting again. This time, on the trail, stretching, petting passersby’s’ dogs, stalling. The gal I left at the bathroom had caught back up, so I got up and walked with her. Again, we marched in silence. I could feel tears brimming in my eyes, but I felt like I needed to be strong in front of a stranger. Then I heard her sniff. I looked over and she too had tears in her eyes. Finally I said “All I want to do is go home lay on my bed and cry,” she said she thought she would right then if she could find a decent spot to lay down. My watched beeped reminding me of the time. I reached up and yanked my HRM strap off. I was over it. My HR didn’t matter to me. Forward motion did. The stranger at my side started to jog. “Come on” she whispered. I took about 10 steps in what at the moment felt as if it were a sprint. “I can’t” I said as she slipped away. She wasn’t looking back and I didn’t want her to. I didn’t want anyone to see me. Me, in my bright blue spandex shorts and butterfly tank top. This isn’t me. This is someone else in my body, someone else in my head. I’m a fighter. I claw my way through workouts, I literally scream, yell, urge myself on. Instead, I was shrinking. I felt like a fake.At just over 18 miles I came to the final aide station. I poured a cup of Gatorade, and plopped down on someone’s front steps. As I fumbled through my salt capsule pack the person picking up the RE’s stations pulled up. “You want a ride back to the mall?” I didn’t answer. I wanted to pretend I was invisible. “Hey- you want a ride?” The man asked again. I shook my head no, and opened my lips to say thanks, but I don’t believe any words would come out. In my body I was kicking and screaming yelling YES! Take me back! Please! I want out! I want to be done! I quit! I quit! I stood up, got some more water, and started to walk again. At this point, I was completely by myself. Some people were out walking, and I tried to pretend to be one of them, just moseying along, enjoy the first of fall weather (however it was over 80 degrees).It took me 30 minutes to go less than 2 miles. I simply couldn’t move any faster. As I started to walk back into the mall parking lot, head hung low, Julie pulls up. “Hey. You okay?” I actually had to smile and laugh to keep from crying. “I’m fine.” “You want a ride?” Ride. Ride? Ride! To go back!? To go the last 200 yards, by God, phuck that. I am going to drag my arse the last of the way if it kills me.I made it back into the mall to check in with Eladio and let him know I was done. “How’d it go?” he asked with a look of apprehension. “Not good, not good. I totally fell apart.” Now, the tears came. I was admitting aloud that I had a crash, that I was toasted before mile 14, and that in some aspects I had failed. He discussed in his coach-ie way how I was likely not recovered from my difficult half ironman, and that after all I would be so much stronger for pushing through and completing the miles.Which, I did do. I made all the miles. And it sucked. Bad. However as much as it sucked, I still completed every last foot under my own power.After I got into the car to drive home, my mind flooded with emotions. I was thankful I had the opportunity to push through a wall that big. While I did not run again at the end, I did keep moving. I had constant forward motion.I turned on the radio, and Tom Petty started to rock me a song about breaking down.Loudly, I sang along.
Posted: 8:45 AM
Discussed: blog, IronMan
The biggest war I've ever had in training was a run with Runner's Edge in 2007. Saturday, I will set out to conquer the course again. Here's the blog from that awful run.
Monday, October 01, 2007
Break down, break-break down…
I want to break down but don't know if I can
I need to break down but don't know if I can-Youth Brigade, Breakdown
It finally happened. I finally had it. The wall. The massive, brick and mortar, steel, barbed wire, mound in-cased fortress of a wall. I knew there was no way I could go all season without hitting it. It would be impossible. In fact, I started to worry about not climbing the mental barricade outside of a race. Well, worry no more. I had slammed head first at full throttle right on in to it.Saturday morning at 7:00 am Julie and myself (along with the rest of Runner’s Edge and Erin and Michele) started off on our run. Julie ran 2 before I met her, so she was actually going to go 22, I was going 20. No worries, I did 18 a few weeks ago and comparatively speaking, it was a breeze- we ran the whole thing. Saturday however, as we started out on the first couple miles I could tell I was working harder than usual. I felt like my effort and HR weren’t matching up, and that everyone else was going at a much easier pace. From what I understand, this could be a symptom of two things: overtraining, or under recovery. Of the two, I’m assuming that under recovery is to blame- I did just do a half ironman 2 weeks ago.The course was an odd layout at best. We started at Ward Parkway mall, went parallel to Ward Parkway, went through Waldo, Brookside, the edge of the ghetto, the Plaza, Loose Park… and then back. I still feel like I’m forgetting a section.Julie and I ran side by side for the first 10 miles; however there’s a long hill between miles 9 and 10- she put in a little distance on me there. It is awesome to see how her running has progress. I’m sure she remembers- just about a year ago Julie and I decided to run from my house, to the fire station and back. Two whole miles. I think we almost died. After our turnaround at mile 10 we had a couple other gals catch up with us. We mostly ran in a pack together as Julie and I explained IronMan and how we train for, eat during, poop when, and the feelings we have. People make you feel like a rock star, but I had to keep explain to these gals “You’re doing a marathon!! It’s the same mentality; we just do some extra training.” For whatever reason, nobody believes that.Julie and another girl or two ended up together and myself and another woman ran along together. Things were getting difficult for me and I was having a dang hard time to keep from going all-negative and dragging the other girl down. After the water stop at mile 14 I tried to run again, but I only could of a little ways. I wanted to run, but my legs were burning and my body wouldn’t listen to my mind. RUN! GO! I kept telling my self, but alas I was walking. So after so was the other gal. We marched along in silence for a long time. I kept taking little running steps every so often, but eventually I thought, Who am I kidding? I’m not running right now. The other girl had to stop to use the bathroom and I went on up ahead… Until I had to sit down. Yes, I sat down. I couldn’t continue to put one foot in front of the other. I just couldn’t do it. In fact, I was pleased with myself that I sat on a park bench, versus the intersection like I wanted to. After sitting and stretching for a minute my legs felt the burning go away, so I got up and started walking again. At this point I felt like I might actually be ok, so I started running again. Nope. I got nothing. It hurt. So, I was walking again.Once in Brookside and back on the Trolley Trail I was feeling a flush of emotions, I knew I only had 4 miles to go, and if I were running I’d be done in 50 minutes. However, I was not running. As I was moving along two older gals ran up along side of me and asked how I was doing. I just looked at them and said “fine.” One of the ladies said “Oh honey, you are not fine.” And started handing me sport beans and clif blocks. “You need something with a pep,” one told me. They asked if I had gels and sodium. I did, and was taking them like clockwork, which I believe helped to ward of the leg cramping. “We’ll stay with you for a while.” Hearing that I decided I couldn’t let these women walk too, so I jogged along side of them while they gossiped back and forth about people in their Bunko group (Ok, seriously, they were in their 60’s, and yes, they were going faster than me). At mile 17 I was walking again, and told them to go ahead. Within minutes I was sitting again. This time, on the trail, stretching, petting passersby’s’ dogs, stalling. The gal I left at the bathroom had caught back up, so I got up and walked with her. Again, we marched in silence. I could feel tears brimming in my eyes, but I felt like I needed to be strong in front of a stranger. Then I heard her sniff. I looked over and she too had tears in her eyes. Finally I said “All I want to do is go home lay on my bed and cry,” she said she thought she would right then if she could find a decent spot to lay down. My watched beeped reminding me of the time. I reached up and yanked my HRM strap off. I was over it. My HR didn’t matter to me. Forward motion did. The stranger at my side started to jog. “Come on” she whispered. I took about 10 steps in what at the moment felt as if it were a sprint. “I can’t” I said as she slipped away. She wasn’t looking back and I didn’t want her to. I didn’t want anyone to see me. Me, in my bright blue spandex shorts and butterfly tank top. This isn’t me. This is someone else in my body, someone else in my head. I’m a fighter. I claw my way through workouts, I literally scream, yell, urge myself on. Instead, I was shrinking. I felt like a fake.At just over 18 miles I came to the final aide station. I poured a cup of Gatorade, and plopped down on someone’s front steps. As I fumbled through my salt capsule pack the person picking up the RE’s stations pulled up. “You want a ride back to the mall?” I didn’t answer. I wanted to pretend I was invisible. “Hey- you want a ride?” The man asked again. I shook my head no, and opened my lips to say thanks, but I don’t believe any words would come out. In my body I was kicking and screaming yelling YES! Take me back! Please! I want out! I want to be done! I quit! I quit! I stood up, got some more water, and started to walk again. At this point, I was completely by myself. Some people were out walking, and I tried to pretend to be one of them, just moseying along, enjoy the first of fall weather (however it was over 80 degrees).It took me 30 minutes to go less than 2 miles. I simply couldn’t move any faster. As I started to walk back into the mall parking lot, head hung low, Julie pulls up. “Hey. You okay?” I actually had to smile and laugh to keep from crying. “I’m fine.” “You want a ride?” Ride. Ride? Ride! To go back!? To go the last 200 yards, by God, phuck that. I am going to drag my arse the last of the way if it kills me.I made it back into the mall to check in with Eladio and let him know I was done. “How’d it go?” he asked with a look of apprehension. “Not good, not good. I totally fell apart.” Now, the tears came. I was admitting aloud that I had a crash, that I was toasted before mile 14, and that in some aspects I had failed. He discussed in his coach-ie way how I was likely not recovered from my difficult half ironman, and that after all I would be so much stronger for pushing through and completing the miles.Which, I did do. I made all the miles. And it sucked. Bad. However as much as it sucked, I still completed every last foot under my own power.After I got into the car to drive home, my mind flooded with emotions. I was thankful I had the opportunity to push through a wall that big. While I did not run again at the end, I did keep moving. I had constant forward motion.I turned on the radio, and Tom Petty started to rock me a song about breaking down.Loudly, I sang along.
Posted: 8:45 AM
Discussed: blog, IronMan
Thursday, September 10, 2009
Oouf.
0.
Zilch.
Nada.
Nothin.
Adds up to:
No bueno.
That's my last two weeks of running. Er, lack there of. My allergies got so bad that I was covered in hives and sleeping less than two hours a night. Right when I started feeling comfortable on the medication I was given, it hit me again. Doc Lady says we have to try something else. Whatevs.
I'm running tomorrow, and that's that. Itch or no itch. Hold me to this.
I only have a total of 130 possible running miles left until October 17th. Which by the happens, happens to be a bachlorette party day. ::sigh:: Marathon in the morning, party my ass off in heels because Andrea Shadrick is getting married in the evening. Well, looks like I need to start training in stillettos, huh?
My long runs are scheduled like this: 12 22 12 14 8 26.2
Yep, only TWO runs are past the half mary point. Ah!
Better get on it!
Zilch.
Nada.
Nothin.
Adds up to:
No bueno.
That's my last two weeks of running. Er, lack there of. My allergies got so bad that I was covered in hives and sleeping less than two hours a night. Right when I started feeling comfortable on the medication I was given, it hit me again. Doc Lady says we have to try something else. Whatevs.
I'm running tomorrow, and that's that. Itch or no itch. Hold me to this.
I only have a total of 130 possible running miles left until October 17th. Which by the happens, happens to be a bachlorette party day. ::sigh:: Marathon in the morning, party my ass off in heels because Andrea Shadrick is getting married in the evening. Well, looks like I need to start training in stillettos, huh?
My long runs are scheduled like this: 12 22 12 14 8 26.2
Yep, only TWO runs are past the half mary point. Ah!
Better get on it!