I'm A Rock Star Baby.

New 14" Sabian X-Plosion Crash. Oh the sweetness!

Come check out Gozer & The Gozarians from 12:30-2:30 pm tomorrow, March 27. I'm the hot drummer in the back. You can't miss me; I'm the only female. Wuzzzup!

Location:
SFC/4th floor
3340 N. Broad St (Southwest corner of Ontario & Broad)
Philly

Six-Week Training Plan For Broad St 10 Mile Race (May 3, 2009)

Goal Pace: 7:50 min/mi pace

Notes: First race of the season. Haven’t been running that much since I started teaching Body Pump (BP) and Spinning in January. Last year, I ran 8 min/mi pace for this race. This year I’m shooting for sub 8. I think 7:50 min/mi is a reasonable goal. My PR for a half marathon was last year’s Nike Women’s Half Marathon in October and I averaged 7:31 min/mi. Obviously, not at that pace yet, but sub 8 is def doable considering I am very fit from my classes!



-Speedwork gets 800m jogs in between sets.
-I’m not sure that I’ll be able to keep to the >7 min/mi pace for the mile repeats….that’s pretty slow, but that’s the suggested pace considering I haven’t done any speed all Winter. I’ll let you know how that goes!
-I also kept out 400 repeats from the schedule…going to save that ‘til after I get my legs back.
-Tuesdays are my worst energy days (so much teaching mon/tues). I tried to allow for that in my planning.

Re: Twitter Updates

This post is directed mostly to my mom and dad (and possibly my sister too) who have never heard of Twitter. It's another social networking phenom sort of like Facebook that enables its users to send and read other users' daily (or hourly) updates known as tweets. In this fashion, Twitter is more of a micro-blogging tool where Facebook is an all-encompassing social network. Although both FB and Twitter have these "update" features, FB and Twitter are very different. Twitter is much more conversational and filled with observations on the world while Facebook status updates tend to stick to a formulaic “I am doing this,” or “I have done this.” Many FB users only update their status once a day, if that, while Twitterers update more often. You can also follow the tweets of famous people (I'm following Ben Kweller and Jimmy Fallon) or news stations (i.e. NPR). I have really enjoyed this last feature as I feel less ignorant already. Also, Twitterers have developed their own language (twead, tweetup, twis, twadd) which adds to the richness/addictiveness of the network.

I just signed up for Twitter this week, as a way to keep track of what I'm doing and thinking on a daily basis. I have planted a Twitter widget into my blog so you can follow my updates as well and get a better feeling for how I'm spending my days.

Happy Tweading!

Seattle!

It's been over a week since my last post. What have I been up to?

Mostly I've been out visiting Andrew D'Avis in Seattle. Unfortunately, I didn't take any pictures during this time, despite having brought two digital cameras with me. So much for my new "take more daily photos" resolution. Here's a breakdown of what I saw.

Runs:
-Lake Washington
-Interlaken Park/ran part of the marathon course
-Volunteer Park
-Humongous hills up to Capital Hill; my Philly legs were put in their place!
-Very eclectic architecture. Each house seemed different; moreover even each window on each house was different.
-Sprawling buildings/lots more "space" for a city

Coffee Shops:
-Victrola Coffee & Art http://www.victrolacoffee.com/
-Bauhaus Books & Coffee http://www.bauhauscoffee.net/
I was not disappointed!

Restaurants/Pub/Other Fooderies:
-Spinasse http://www.spinasse.com/ Highly recommend this one. Food was great, but the ambiance was excellent. Designed like you are in an Italian dining room and can see through to a homey kitchen. Very cool!
-Volunteer Park Cafe http://www.alwaysfreshgoodness.com/. Smells divine as soon as you walk in! Great waitress. Great food, though I was so tired from travel I don't remember what I ate. I do recall a nice bottle of Syrah from Columbia Valley, Washington (l'Ecole no 41, 2005).
-Honey Hole http://www.thehoneyhole.com/
-Dish Cafe http://seattle.citysearch.com/profile/10783787
-Kimchi Bistro http://www.yelp.com/biz/kimchi-bistro-seattle. Small family owned restaurant. Very nice people there. Had very filling and tasty Dol Soht.
-The Stumbling Monk http://www.drunkenmonks.org/. Great selection of Belgians.
-Pikes Place Market
-Madison Square Market (coop)
-Dave Zucker's Pi(e) Party! However it was on 3/13 as he had to leave for China on Sun. Thanks Dave for inviting me! It was the most memorable Pi Day! There were many, many tasty pies; I sampled at least 10. There was a raspberry/strawberry one that was quite good. Well, actually that's the only one that I can recollect with any clarity, so it must have been very good...
-Last night, went to Charlie's apartment for dinner [cooked by Andrew's housemate (lamb ragu, very tasty!)]. Then Andrew and I made chocolate souffles. Turned out well if I do say so myself!

Yes, we ate well!

NB. Of all of the wines we drank, I didn't like any of the European wines--which was odd because I'd had those wines before on the East Coast and know that I've liked them before. There was a 2005 Chateauneuf du Pape that I was very disappointed in. It was really acidic and never opened up even after a half hour of breathing. On the other hand, all of the West Coast wines were impeccable. I wonder if anyone else has experienced this phenom. In any case, I was glad to finally try some good California wines, in particular a Pinot Noir. I was very impressed. I am completely ignorant when it comes to West Coast wines.

Cool views:
-The Library. Thanks to Andrew's friend who works at the library, I was able to get a look at the cool conveyor belt system that ushers/organizes the incoming and outgoing books. Pretty high tech! http://en.wikipedia.org/wiki/Seattle_Central_Library
-The view from Charlie's apartment. Amazing! Can see all of Seattle skyline, the Needle, Elliot Bay. You could really see how quickly the weather changes there. The apartment had sunshine, but you could see rain falling out over the bay. Clear view of the sunset (well it got hidden in the end by little storm clouds). But you could imagine how wondrous it would be on a clear day.
-First night there, walked up to Volunteer Park. Great view of Elliot Bay and all the mountains that surround Seattle. There's also an art museum, a green house, and an interesting circular sculpture. I forget what it actually was, but it reminded me of The Death Star with it's center blown out (yeah, a little strange, but come on, I was on EST and I'd been traveling all day).
-I was blown away by views from path around Lake Wash. To be so close to the mountains, but still in a city. Awesome! So much green too. I almost (ok, I did) tripped several times just because I couldn't tear my eyes away from Nature.
-Up on Cap Hill it seemed as though there was a great view from every street corner: mountains, lakes in both directions.
-Drove out to Puget Sound. Wow! The wind was crazy that day. I'd say this added to the magic of the shore. Lots of dogs and other people strolling the beach and tide pools, having a relaxing Sunday morn. There were seaweeds, rocks, shells, and drift wood to play with/on. This is one of the downfalls of Philly: no beaches, no lakes, no waves. I felt utter glee from being out in nature like this; energized by the wind and surf and salty smells!
-The Fremont Troll http://www.roadsideamerica.com/story/2236

So, yes, I had a great time in Seattle. Is it the better coast as Emily Meshberg incessantly argues? TBD.

Bullies Then & Now

I recently became Facebook friends with someone who used to be a bully. He was a terror at the bus stop; nobody was safe from his demeaning comments or physical threats. I personally remember him picking out my own insecurities, namely my "buck teeth with the gigantic space in between." Yup, sometimes he'd even just call me Bucky for short. Just one utterance from him could send you reeling.

I wonder what he is like now. Is he still a jerk? Unfortunately his facebook page doesn't (or can't) reveal his current personality. Propriety prevents me from writing on his wall and demanding if he is still that same bullying creep or if he has matured into a better person.

What do you think? Are people who were bullies in middle school or younger (he moved before high school) really jerks or are they just going through an insecure phase themselves that passes?

My Band; RIP John Pike

Aka Gozer & The Gozarians aka Zuul aka Apoptonic aka Work In Progress.

Yes we're geeks and proud of it.

I've been officially playing the drums since the fourth grade. Unofficially, I've been tapping out beats since I was born. Some of my earliest memories are of me sitting atop my Dad's shoulders, watching the drum core of the local marching band stomp by. I'd try to imitate the rhythm, using my Dad's head as my first snare drum. Thinking back, he must have had bruises from my 'sweet' beats, but he never complained. Always a supporter!

In high school I mostly just played with the school bands (marching, jazz, and orchestra) under Band Director Bob Lassonde. I'd occasionally play a school musical or with fellow students (shout out to Four Green Polo Shirts). Back in those days I was obsessed with playing Zeppelin, namely Kashmir or Stairway to Heaven. Couldn't get enough of that heavenly bass drum sound. In college, I branched out a bit. My other drummer friends and I would go down to this park with our sticks and knock out rhythms on anything we could play on. This is what I'd like to call my "creative/hippie" phase. Later years at Colby saw me playing in a band with a good friend of mine, Leif. We did a lot of covers and had a blast together, though we didn't really practice that regularly.

My drum playing reached an all time low in the years immediately following graduation. My grad school program sucked me into a dark abyss and I didn't do much besides study and run. I kept thinking to myself that I'd get back on those drums soon, once I got some more free time and motivation. However, I 'all of a sudden' found that three years had passed and I still hadn't picked up a drum stick.

In June 2007, all of that changed. A childhood friend of mine and fellow drummer died unexpectedly. Just as his own band, Ra Ra Riot, was starting to get momentum and start a tour that summer, Johnny Pike's life was suddenly taken away. Apart from feeling an immense sorrow for the loss of such a talented and outgoing musician, I was reminded of how quickly things can end and how important it is to take advantage of the moment. Don't put off things until tomorrow because a) you'll most likely put it off again to the following day, etc, or b) shit happens, you may not be around tomorrow.

*You can't wait around for that magical free time, good timing, and/or motivation to suddenly appear. It's not going to come. Stop thinking about doing something and just go do it.

And thus, the day I returned from the funeral, I sent out an email to the Penn listserv and asked if anyone wanted to get together and jam; I explained that I hadn't played in a couple of years, but I really wanted to get into something consistent.


Matt and Jeff replied quickly; eagerly saying that this is exactly how they felt too. Jory got recruited through Matt; they've known each other for a while and had discussed getting together, but never got around to it. We've met pretty much every Saturday since then (ok, we have periods where life has gotten in the way, but overall we've been consistent).

And that is the story of how the band got together.

I cannot express how happy playing with the band makes me. The first level of pleasure comes from the mere act of playing and making music. It's great to be inside that beat and feel it easily flowing from you. Second, I feel happy because this is something that I actively sought out. I could have just as easily kept on slogging through my schedule, still claiming that I just didn't have enough time. Activities like this make me feel alive and that I'm living to the fullest. There's a jubilation in that knowledge.

March 27th! 12:30-3:30p. Temple Musicians In Medicine Spring Concert. Be there or be square!

Shameless self-promotion

Few things coming up I'd like y'all to know about.

*March 27th*: MARK YOUR CALENDARS. My band is playing at The Temple Musicians In Medicine Spring Concert. Yay! It's from 12:30-3:30. Everyone is welcome to come, even if you're not in med school...Please come! I'd love to see familiar faces in the crowd. For you HW folks out there, Nick Papacostas shall also be in attendance an playing in his band. He sings, he plays piano, he raps a bit! Multi-talented dude. We're reppin' good ol' Ham-Wen well. Come show your support.

*I opened up a flickr account last month and have been uploading photos little by little.
Check it out: http://www.flickr.com/photos/daisie981/
I'm planning to get a bunch of films developed this weekend from my 1970 Nikon and scanning them in. Be on the look out!

*If you are looking to do something artsy this weekend, come see my friend Amanda Juner's art show at T Bar (12th & Samson). It's Saturday, March 7 from 6-8p. Free teas and treats AND there's going to be a jazz band. Need more reason to be there? Yours truly shall be present! Fo Sho! And then I'll be headed to see The Watchmen. Sweet!

*Next week is Philly Beer Week. Yes! It's here again! Last year I was so caught up in studies, I didn't get to attend any of the events. Not this year! I'll be posting my favorite stops. Get ready!

*Sunday, May 3. Broad Street Race. 10 miles of flat & fast & fun. You still have two months to get ready. Sign up and join Melissa and my Dad and me! Give it a try! http://www.broadstreetrun.com/site3.aspx

Philly Fav's

Stuff I do on a regular/seasonal basis in Philly.

Relaxing Weekends:
1) When the weather gets a bit nicer I like to stroll down to the Italian Market with a book. I get a slice of Laurenzo's Pizza at 9th and Christian for a buck-fifty then head across the street to Anthony's Cafe, purchase my favorite chai with a shot of espresso, then sit outside at one of the tables and people watch/read my book.

2) Weather permitting, I like to take a book down to Locust Street Park (it's down by 25th & Locust, near the River). I either sit in the grass or on one of the many benches. Everyone from the neighborhood brings their dogs here (there's also an enclosed dog park). I love to watch all the doggies at play. It's also a great (and safe) location to sun bathe during those steamy summer months. You can also enjoy the abutting community garden.

3) Head over to Go Vertical Indoor Rock Climbing Gym near Columbus and Spring Garden. It's great for newbies and veterans alike. If you go with a member (like me), first time is for free.

4) Take a stroll or run along the Boat House Row on Kelly Drive. There's a sweet bike path the runs along the river (out and back = 8 miles). About .75 miles from the start of the bike path at Logan Hall, there a nice bouldering spot and bench area. If you go a bit farther, you get the sense that you are no longer in the city: there are lots of trees, grassy areas to sprawl out, and benches to relax and admire the lovely view of the Schukill River.

5) When my trusty best buddy Emily is not off skiing in Jackson Hole like she is this month, we take a weekly drive out to the Wissahickon Park (The Wiss) in Mount Airy area of Philadelphia for some trail running. If you want to feel like you are in the woods but not actually leave Philadelphia, this is the place to go. You'll see runners, walkers, families, and dogs out on those paths. Beautiful weekend retreat! If you can, stop at Valley Green Inn for brunch or lunch. Very quaint and always has the best food!

6) Another enjoyable day trip to cast off the city blues is to Media. Media contains a cute Main Street with a brew pub, cute shops, a Trader Joes, and top notch restaurants. What pulls me to Media is Tyler Arboritum--a great preserve with a plethora of trails. You can choose from 3 mile up to 10 mile loops. The air smells soooo good here! Do try out the brewpub on that Main St in Media. I forget the name of it, but they always have good beers on tap and tasty dishes.

7) Manayunk. Another section of Philadelphia in the Northeast. FYI, the City of Philadelphia is huge--sections like Manayunk and Mount Airy are so far from Center City that you feel like you have entered the suburbs. It's still Philly though! Manayunk has it's own Main Street which has a small town feel. Lots of coffee shops, bars, restaurants and boutiques. I am in Manayunk every Saturday for my band practice; the studio is just off main street (East Side Studios). Since you have to drive out there from Center City, I haven't gone out there alot at night, but when I have it's been a blast. Kildare's Irish Pub is one of the favorites and it hosts quizzo every Tuesday night. A favorite spot of mine is The Machismo Burrito Bar = build your own burrito. They're pretty cheap and very tasty. They also have a Le Bus restaurant. The bread here is fantastic! Lot's of vegetarian dishes.

My favorite place to hit up in Manayunk is the Manayunk Brewery and Restaurant (or just The Brewpub). ****Great weekend combination: trail running at the Wiss following by dinner and beers at The Brewpub. Sweet! I've done this many a time and it's always a very satisfying day.

Ok, I'm going to move to list form or this will get very lengthy...

Favorite Cafes/Coffee Shops:
1) Brewhaha (between Walnut and Locust on 12th). I am there every day.
2) Anthony's Italian Cafe: 9th & Christian
3) Mug Shots: 21st & Fairmount (great food here too! and it's across from the old prison which looks like a medevil castle...this is in the Art Museum district). **Every Weds night they show a movie. http://www.mugshotscoffeehouse.com/
4) Cafe de Miel: on 17th in between Walnut & Locust. The pastries are to die for!
5) Naked Chocolate Cafe: Walnut & 13th or new location at Penn's campus (uh oh!). Yes, this is a cafe that specializes in chocolate goods too. Try the aztec hot cocoa. OMG.
http://philadelphia.citysearch.com/profile/44522863/

Favorite BYOs: (MAKE SURE YOU BRING CASH)
1) Mercato. 13th & Spruce. Gourmet italian/french. Get the cheese plate! http://www.mercatobyob.com/
2) Audrey Claire. 20th & Spruce. Ahhh, this may be #1, but Mercato is only a couple of blocks from my apartment...you must go here. Expect to wait, but it's worth it!
3) Effie's. 11th & Pine. Best Greek food in the city! And it's a half a block from my house. The feta is unbelievable.
4) Salt & Pepper. 6th & Fitzwater. Great Queen's Village/Bella Vista neighborhood BYO. Menu changes all the time, so can't really recommend a specific dish. Small & intimate.
5) Cochon. Ok, I haven't been here yet, but it's on the way to The Royal Tavern and every time I pass by it looks delicious. Who wants to go with me? It's at Catherine & Passayunk. http://www.cochonbyob.com/

There are soooo many great BYOs in Philly, but these are my top four that I keep going back to and have never been disappointed. To try these or to look for more, go to this great interactive BYOB search engine: http://www.gophila.com/byobmap/

Also check out the City Search Philadelphia webpage. I'm on there just about every day for one reason or another: http://philadelphia.citysearch.com/roundup/38802

Best Margaritas:
1) Xochitl. On 2nd between Lombard & Pine. High end tequila and full range of tequila types. I never knew how many different kinds of tequila there are; it's as complex as wine! Tastiest margaritas in the city. This is actually a restaurant too. The food menu looks divine but I've only sat at the bar. I need to go back to eat. The food is pricy, but looks filling. Headhouse Square is neat, too. There's the Society Hill Dance Acadamy across the way--can take lessons there or go in Thurs/Fri nights for open dance party. There are also other pubs there too, but I haven't tried them out yet.
2) Mixto. 11th & Pine. The best cuban food and drinks in the city. The mojitos, margaritas and plaintains are particularly good! And it's a half a block from my apartment!
3) El Vez. 13th & Samson. Great after-work or weekend night drinks. Try the blood orage margarita, you won't be disappointed. Also Mexican food served.

Best Pubs/Gastrobars:
1) The Royal Tavern (see my review). 6th & Passyunk
2) The Standard Tap. 2nd & Poplar. The beginning of North Philly, it's near the climbing gym so Emily and I go there fairly often. Great food, great beer on tap. Lots of local brews. Victory Wiezenbock is my fav when in season. The salad with duck leg is great as are the daily selection of soups.
3) Monk's. 16th & Spruce. Specializes in Belgian beer and food. Order the mussels and any of the burgers. This is a Philly must.
4) Good Dog. 15th & Locust. Try the Good Dog Burger. Stuffed with Roquefort! Sweet potato fries come with.
5) The Belgian Cafe. 21st & Green Street. Owed by same dude as Monk's. Different feel though. Awesome fries!
6) Doobies. 23rd & Lombard. On the dive bar side. Great burgers and cheap beer.
7) Nodding Head Restaurant & Brewery. 16th & Sansom. Great bar food and beers on tap.

Best non-BYO restaurants:
1) Amada. 2nd & Chestnut. Oh god this is good. Spanish tapas. Not cheap, but worth every penny. Take that special someone here.
2) Vetri. 13th & Spruce. Italian at it's best. More modern than traditional though. Gnocchi!
3) Ghenji. 18th & Sansom. SUSHI! Great Japanese beers too and plum wine.
4) Ralph's. 9th & Christian. Ok, some people have called this place the "Walmart of Italian Restaurants"...I however enjoy this place. It's the oldest family Italian restaurant in the country (opened circa 1905). If you're expecting high end Italian, this is not it. If you're expecting a more laid back family restaurant then this is the place for you. The table wine is great and anything with prosciutto. South Philly has so many great Italian restaurants, so if you want something with a bit more class in the same neighborhood, try Dante & Luigi's (on 10th between Catherine & Fitzwater). If you want real decadance, head to SALOON on 7th st in between Fitzwater and Catherine. You will need someone to cart you out of there at the end!

Best treats:
1) Capogiro. 13th & Samson or 2oth & Samson. GELATTO! This is a must!
2) Reading Terminal Market. Arch & 12th. Amish market place. http://www.readingterminalmarket.org/
3) Italian Market. Starts at 9th & Christian. DiBruno Bro's--cheese, butcher, fresh veggies, spice shop, pizza place, chocolate shop, pre-made food shop, kitchen shop, patry shop...
http://www.phillyitalianmarket.com/
4) Termini Brother's: 8th & Tasker. Totally worth the trip to South Philly. The BEST pastries, cookies, cakes, CHOCOLATE COVERED BANANAS, etc, etc ~ really whatever your heart desires it is there. http://www.termini.com/
5) Isgro's. 9th & Christian. (seeing a trend? get yourself to 9th & Christian). Best cannoli's. http://www.isgropastries.com/
6) Famous 4th St Cookies...up until recently the shop used to be over at 4th & Bainbridge. I recently went back and panicked because it was no longer there. Fortunately I checked online and found out that they are now in the Reading Terminal Market. The peanut butter cookies are amazing as are the oatmeal chocolate chip. They'll heat them up for you!!

Best breakfast/Brunch
1) Sabrina's. 9th & Christian. If you get there too late (after 10) expect a wait in the cold. It's worth it though. Filling proportions, unique flavors added to classic breakfast items, and all organic/fresh ingredients. Look for the pumpkin pancakes when in season. Uhhh, so good.
http://www.sabrinascafe.com/ There's also one near Mugshots. Breakfast then coffee? Sounds good to me. Let's go!
2) Morning Glory. 10th & Fitzwater. Diner. Classic. Never disappoints.
http://philadelphia.citysearch.com/profile/8990918/philadelphia_pa/morning_glory.html
3) The Dutch Eating Place. Reading Terminal Market. You sit at the counter. Cheap, quick, greasy and filling. An Amish family runs it. Get some scrapple. It will feel like a stone in your stomach after but it's a Philly classic!
Great Philly Food Blog: http://comradechufood.blogspot.com/2008/12/dutch-eating-place-philadelphia.html
4) The 21st Street Gourmet. Near 21st & Walnut. Jewish influences. The poached egg on croissant with cheese is amazing.

Well, that should get you started. My stomach has led me to many interesting spots! There's still so much more to explore too! Let me know if you have anything specific you are looking for.

Booties and Hineys and Tushes, Oh My! Spin Profile #6

The majority of the spinners in my classes are college students. And what's preoccupying everyone's mind this week? SPRING BREAK! Aww yeah. Soon we'll all be getting away to exotic (Jersey's exotic, right?) locales and hoping that all of our hard work at the gym shall pay off. OK, maybe we're not all going down to the Islands, but we still all want to have booties we can shake on the dance floor and be proud of!

In honor of this hope, I am doing a butt-busting class. Each track is focused on making those glutes burn! Woo-hoo!

Warm up. First three songs as per usual.
1. I Melt With You by Modern English (3:49)
2. Dancing With Myself by The Donnas (3:28)
3. What's Your Fantasy by Ludacris (4:36)

4. Snow (Hey Oh) by Red Hot Chili Peppers (5:36)
Lots of hill work today! 2.5 minutes seated climb. 2.7 min standing climb.
Increase resistance every 60 sec. Go from 6 to 8 or 9.

5. Shake That by Eminem (4:34)
Keep it at 8. 30 seconds standing/position 3. 30 sec standing/position 2. Repeat through entire song.

6. 22 by Lily Allen (3:06)
Bring it up to a 9. Standing/position 3. Goal of this song is to keep upper body completely still and to make circles with the peddles. This should isolate the glutes more than usual. Core! Pace is slow. Slower than the beat. Option to do this at an 8. However, it's actually easier to keep your upper body still when the resistance is up (but you burn alot!).

7. I'm Really Hot by Missy Elliott (3:31)
Modified Jumps. Standing. Alternate hand position 2 and 3 @ varying tempos (counts of 2, 4, 8, 16)

8. Such Great Heights by The Postal Service (4:26)
Active Recovery. This is the only "break" song we're getting.
2 options.
Option 1. For the newbies. If you're feeling really dead, you get to sit it back in the saddle and just ride it out = cadence @ flat road or 6.
Option 2. Standing/position 3. Cadence @ 7.

9. I'm On A Boat by The Lonely Island (2:36)
Bring up resistance to 9. Cruise standing/position 3. Glutes!

10. Seven Nation Army by The White Stripes (3:52)
Bring it back down to 6. Get into standing/position 3. Increasing resistance every 30 seconds reach a 10 by the end. Last 30 seconds do core balancing from a position 2. Watch the knees!
Option for Vets: During chorus, ease into the saddle and "sprint" (resistance so high that it's really just anything faster that what you're doing during the verse)

11. Shake Ya Tailfeather by Nelly & Murphy Lee
Alternate standing/position 3 and seated/position 2 every 30 seconds. Resistance @ 7 or 8. Keep up with that beat! Focus on using those butts to stand up. When standing/pos 3, stick that butt back as far as it will go.

12. 867-5309/Jenny by Tommy Tutone (3:46)
8 counts seated, 8 counts standing/position 2, 8 counts standing/position 3. Repeat the entire song. Resistance up at an 8, should be very hard to keep up with the beat. Focus on using squeezing your glutes when you stand up.
Option: Hold it out in position 3 during chorus. Pick up pace. Then go back to cadence.

13. Freebird by Lynyrd Skynyrd (9:07)
First half of song, seated/position 2. Heavy, heavy resistance. 9 or 10.
Second half of song bring it down to 8 (still pretty heavy though!). Get out to standing/position 3. Bring it home as fast as you can hand. Push the beat! It's heavy, so prolly won't be able to keep up with the tempo of the song, but that doesn't mean we can't try. Focus on pushing down on those pedals with the glutes!

Cool Down. Ride it out until heart rates come down. On/off bike stretches.
14. Crazy by Gnarls Barkley (2:58)
15. Sober by Pink (4:12)

Chicken Noodle Soup & A Soda On The Side: Spin Profile #5

I just started a new spin class on Saturday's at 11am. Here's what I did for the first class last week. The songs are different, but the workout is similar to profile #4. Introduction to sprints, hills, running/cardio work. Focus on technique. The end is killer (just like #4).

3 Song Warm Up~
1. Working For The Weekend by Loverboy (3:41)
Flat Road. On bike stretches.

2. Take Me On The Floor by The Veronicas (3:30)
Cadence. Standing/Position 3. Resistance @ 6.

3. Bend Me, Shape Me by American Breed
Run. Standing/Position Two. Resistance @ 6.

3. Misery Business by Paramore (3:31)
Flat Road
Verse: Cadence
Chorus: Easy sprints/90% effort. Still have juice in the tanks.

4. Ooh La La by Goldtrapp (3:23)
Cadence @ 7/10 resistance. Mix up seated/position 2, standing/position 2, and standing/position 3.

5. Where'd You Go (Single Version) by Fort Minor (3:52)
Hill. Move from flat road to level 9/10 resistance. Increase every 30-60 seconds. Get every one to have same pace.

6. Bootylicious by Destiny's Child (3:27)
Jumps. Alternating 8 counts and 4 counts for the verses. During chorus sit it down and sprint. Resistance is lower to keep up with the fast pace = @ 6.

7. Born To Be Wild by Steppenwolf (3:30)
Back to our Hill.
Verse: standing/position 3.
Chorus: standing/position 2 ~ Run/Sprint it out. Pick up the pace!

8. Going On by Gnarls Barkley (2:54)
Love this song. Running with resistance. Resistance @ 7 or 8. When tempo changes at end of song, go out to position 3, increase resistance by half a turn.

9. Chicken Noodle Soup by Webster & Young B (4:43)
Here's the entertainment of the hour. Turn resistance way, WAY up. To 9 or 9.5. Start in standing/position 2. Using your CORE, find your center of balance and let go of handlebars. If you falter, use your core to straighten yourself (read, contort your core back into place, only minimally using your hands. This should BURN--not only in your core, but in your legs as well. Also ****make sure to instruct people to not let their knees fall in front of their feet. Keep the weight right over the pedals!!

**Added challenge/laugh. On the chorus, try to do the hand motions of the "Chicken Noodle Soup" dance.... http://www.youtube.com/watch?v=vZvZ3G65E1c (this is my favorite video, but their are official ones too...this just makes me laugh everytime I watch it). Most college students know this dance. One of my high school students from the lab taught me this dance a couple of years ago. Do the "Let it rain-and clear it out part".

On the "Let's get it, let's get" part and the verse, I went out to standing/position 3 and tried to pick up the pace as much as I could. Keep bringing it back to the balance exercise on the chorus. Keep reminding people to engage the core.

Corniness aside of the dance, this was a tough workout. I kept missing the transitions back to the position 2/balance part during the chorus because my legs were burning so much I could hardly think.

Keep reminding people to protect those knees! Watch that they don't slide beyond your toes!!!

Big Finish! These last two songs are killer.
10. Falling Down by Atreyu (2:59)
Sprints with resistance. Bring resistance to an 8.
Verse: Cadence
Chorus: SPRINT. These are all out/100% sprints. Stay tough.
Option: for those who are newer, turn resistance down during verse to give legs more of a rest. Vet's, don't touch that dial--you know who you are!

The chorus to this song is so fun to work out to: "We're Falling Down!/It's in your head/all the voices mistaken/(shake it off, shake it off)/We're all dying in the end" I sing right along and it's good motivation too. Sprints with resistance are killer!

11. Good Lovin' by The Rascals (2:31)
Run to the finish! Standing/position 2 @ 6 or 7 (you should be able to keep the pace up). Run/sprint. This is it. Heart rate should be spiking.

Cool Down. We made it. Yay!
12. You Found Me by The Fray (4:01)
Pedal it out. Flat road for 2 min. Seated/position 1. Third minute bring resistance up to 6. Ride out easy standing/position 2 or 3. Last minute, sit it back down. Flat road.

13. Bed by J. Holiday (4:35)
Take resistance all the way off. On/off bike stretches.

Welcome To The Jungle: An Introduction To Philly Nuances

My sister's good friend Darlene just moved to Philadelphia from Boston and has already done the wisest thing she could do: ask me for advice regarding the cool places to go in Philly. Philly can be intimidating to outsiders, especially if you are from up North where it's a bit colder: environmentally and emotionally. What I remember from my time in Boston is that people are perfectly content to ignore each other on the street; in fact, if a stranger addresses you on the street they must either be asking you for money or are getting ready to do some dark deed. Strangers who talk to you for the sake of talking to you don't really exist. Maybe that was just my impression?

In comparison, Philly can be a bit "in your face." Random people are always talking to you, whether they be harmless crazies (who you're never really sure if they're talking to you or to some invisible person X standing next to you) or normal folk who like to reach out to others and, for example, complain about the snow or how bad the traffic is.

Oh and concerning that traffic, drivers are rude and/or enraged all the time. Get used to people honking at you, whether it be to catcall or to curse at you because you're trying to cross in the cross walk. Moreover, if you take a second to get your car in gear when the light turns green, that's a second too long and the dude behind you will honk at you. The following anecdote pretty much sums up this phenom: my friend Emily and I were on our way to the climbing gym one day and stuck in traffic. As she pointlessly laid down on her horn multiple times, I raised my eyebrows and looked askance at her. "What?!" she barked at me. I softly asked whether or not beeping at the gridlock traffic was really helping the situation. She explained that she knows it's not going to speed things up, but it makes her feel better to be rude. She is at least doing something. And that would explain this honking phenomenon; though it still annoys me...

On the flip side, the other people who randomly talk to you on the street are just trying to connect with the world and are perfectly normal. When I'm walking through my neighborhood, most people say hello to each other when passing or at least smile. When you get on the bus, you always say hello to the driver and likewise give thanks and salutations on the way off. At the hospital, most people greet you with a "Hey there baby girl" and say goodbye with a "You take care now, sweetie." Often people will make conversation in lines. It's nice. I really like making connections with the people in my city.

I do remember, however, when I first moved here and how suspicious I was of random people talking to me. I'd just ignore them, avert my eyes to the ground, and keep walking. What did they want from me? I think it took me a couple of years to adjust to this laid back, talk to your neighbor style. Maybe these friendly manners are influences of the South?

For newbies, the other intimidating factor about Philly is that the neighborhoods change dramatically from town house to crack house and back again within blocks of each other. If you don't know your way around, you can feel very out of your element and wonder what you are doing there. Often times in Philly, the coolest places to go are little, hole in the wall places that are off the beaten path. It takes time to learn how to navigate the streets and the best (and safest) routes to all of your locations.

The good news about this last concern is that the city is spending millions of dollars on 'urban renewal.' This means that the city and private owners are buying out and renovating property from the poorest neighborhoods. The results are incredible: neighborhoods that were sketchy five years ago are now completely safe and hip. For example, the University of Pennsylvania has been buying up dilapidated houses and businesses (we're talking houses that look like a bomb went off in them) in West Philly and making them livable and safe. Along with the renovations has come increased police presence. The West Philly neighborhood I used to live in used to be slightly sketchy (hey, but I only paid $250/month!), now, there is a security officer on every corner, lighting, and call boxes. Temple has been doing a similar buy up in North Philly.

On the downside, the regular folk that used to live in these areas are being pushed farther and farther to the periphery. With the recession going on as well, these people are not happy and this is the cause of a lot of the violence in the outskirts of West and North Philly. If you look at a map pinpointing the crime and violence in Philadelphia, not much occurs in Center City (an occasional burglary; mugging is more common)--the most violent crimes are all concentrated in Southwest Philly and North-north Philly for the most part. We Center City-ites can feel safe, but I wish we could come up with better solutions for the regular, hard-working folk who just can't afford the revamped neighborhoods and grocery stores, rather than forcing them into even worse neighborhoods.

On a final note, I love Philly. I loved it even before I moved here. I also know a lot of people who didn't like it at first, mainly for the above reasons. However, after exploring the neighborhoods and finding their niche, they also learned to love it. Now they can't imagine leaving. My best buddy Emily is one of these converts (she's from Massachusetts too : ) ).

My next post will be on my favorite places to go in Philly. Stay tuned.