Exercise of the Week:  Fire Hydrants

Exercise of the Week: Fire Hydrants

Coach Rebecca demonstrates Fire hydrants. A classic exercise targeting the often overlooked glute medial. 20-30 reps each side. Start on hands and knees. Bring one leg up with a bent knee, as high as you can with good form, do not rotate as you lift. You should feel this in the glute. To increase difficulty raise the opposite arm straight out in front of...
Exercise of the Week:  Skull Crushers

Exercise of the Week: Skull Crushers

Coach Kristie demonstrates the exercise of the week, Skull Crushers. This exercise is sometimes also called lying tricep extensions.  This exercise specifically targets the triceps.  You can do them on a bench, BOSU (like shown), or stability ball. Lie down, arms extended straight up, bend arms slowly to a 90 degree angle, then return to starting position.  Start with 3 sets of 10-12...
Coeur d’Alene 70.3 race report

Coeur d’Alene 70.3 race report

The inaugural Coeur d’Alene IM 70.3. I was excited about this race from the moment it was announced. 2016 was to be my year with a break from the full distance. An opportunity to regain some of the speed I had in 2012, when I was in my best run shape, before 3 years in a row of full IMs. And to give my body a break from the super long stuff. Coeur d’Alene is a great venue. I did the full in 2014. I like the course a lot. It plays to my strengths (hills) on the bike which is my weakest link of the 3. Washington lost our 70.3 (Lake Stevens) so Idaho is the closest one. Taper week was busy, getting the house ready (my awesome cousin came to stay with the girls) and packing for the race. My bike had a bent derailleur and I got it back from the shop (after some confusion and frustration) the night before we were to leave for the race. In the back of my mind I knew it would be ok, plus if I got in a real jam I could always ride my beloved road bike, Rita the Specialized Tarmac. My husband and I left Friday morning. The drive to Coeur d’Alene is pretty. Its a straight shot on I-90 east. We stayed in Spokane, only a 20 minute freeway drive to Coeur d’Alene. Friday afternoon we hit packet pick up. It was raining and windy. I kept staring at the AWA table, knowing this was my one chance to bypass the long line. Something got messed...