Great Run Sat. Morning.....

Run Recap:

Good Job to everyone who ran Sat. morning. It seems like some people went off early(Eric), some were late(Brek and Tara), but it was nice a warm! Gordo had some difficulties with the old calf. Dave and Jen had a killer pace heading home. Perry was hung over again! Renz and Chris had an amazing run. Good Job to all and see you Weds night for a Track workout by the famous "Jack Miller".....the guy can run fast!!!!!!

Next Run:

Weds. Mar. 28th 6:15pm at Runners Sole.

Guest: Jack Miller, Record Holder Masters Runner, Nike Athlete, Dean of Education at TRU.

Sat. St. Paddy's Day Long Run...

Renz and Dave looking nicely decorated, thanks to Jen(our running fashion consultant).

See everyone tonight.........Isn't it Spring??????

RACE REPORT......

Excellent Job to everyone who ran the 10km Spring Run Off yesterday. What a perfect day! The results are not posted yet, so I can't post them....tonight! Everyone I talked to after the race had a PB! Thanks to Gord for riding his bike along the course and motivating everyone along........Thanks Coach!!!!

Chris: His first 10km race ever, ran an amazing 46mins! He said he started cramping at 2km's and thought of his 94 year granny in the hospital with a broken hip(had no pain medication for 4 hours), so he thought his cramping was nothing compared to granny.

Rhonda: Can you say she looked a little excited after the race! Big PB for her 51mins. She has set herself up for some serious training, because she has to break 50mins for the next 10km race.......would like to see a 49min time for her.

Lindsay: Ran well considering she couldn't talk or breathe: can you say Laryngitis??????

Mandy: Looked very smooth and very consistant during the race: another PB!

Dave: Huge PB for him!!!!! However, he ran out of gas a little early. He decided to pace off me(Yvonne) who picked up the pace at 3km and started suffering with Dave at the 8km mark!

Perry: Ran fast for racing back to back...good job!

Erin: Another huge PB: was very pleased for breaking 1hour!

Sorry if I didn't get talked to everyone after the race, I hope everyone was happy with there results. My husband was there watching and mentioned the course seem a little long( I don't know how he thought this), plus it was a technical course because of the 2 turn around points(slows you down a lot).

See everyone on Weds March 21st at Runners Sole for our interval session(First day of spring).

Later,
Y

Next Run....

Next Run:
March 14th, Weds 6:15pm at Runners Sole. Workout will be intervals.

Guest Speaker:
Gord will be talking about Race Preparation!

Excellent Workout Tonight!!!!

Run Recap:
Thank you to Stuart from New Balance for letting us Test Drive the new shoes (the 1061 and the 767). Lots of prizes from New Balance were given out. Christina our newest(fast too) group runner won a nice NB shirt!
It was great seeing everyone hard at work during the 4 minute intervals....total of 5! Lets cross our fingers for warm weather, we could be at the track next week!!!!

Next Run:
Sat March 10th 7am at Ord Rd(by Dog Park). I think a lot of people are car pooling....if interested post a comment below if you are driving or need a ride. If you are unsure of the location, call the store: Wayne would love to hear from ya!

Gossip of the Week:
Jen's infatuated with Gordo's mustache

Brad left something behind in the washroom at Runners Sole....ugh!

Dave might make an appearance in running tights next week.

I hear that dude Tom can swim!!!

Kelly found her running groove tonight!

Update.....

Sat. Run Recap:
Good Job to everyone on the long run. Next week is a down week, so we will go easy on yah!

Next Run:
Guest Speaker: Stuart from New Balance will be at the store on Weds. before the run for a "Running Shoe Test Program" Try out the newest product from New Balance the 1061 and the 767. A new pair of shoes will be given away.....so come out and try a pair and maybe you will be the lucky winner!!!!
Weds. Mar. 7th 6:15pm meet at Runners Sole. Again, we will be doing some intervals, so come rested and ready to go hard!

Sat. Run:
Sat. Mar. 10th 7am meeting at Ord Road(Dog Park) 1/2 Marathoners: 7 miles
Marathoners: 14 miles.

Nutrition Tip by Rhonda:
Getting a Better Snooze Through Food

Snooze Foods:
**These are foods high in the sleep-inducing amino acid tryptophan:

Dairy products: cottage cheese, cheese, milk
Soy products: soy milk, tofu, soybean nuts
Seafood
Meats
Poultry
Whole grains
Beans
Rice
Hummus
Lentils
Hazelnuts, Peanuts
Eggs
Seasame seeds, sunflower seeds

Best Bedtime Snacks
**Foods that are high in carbohydrates and calcium, and medium-to-low in protein also make ideal sleep-inducing bedtime snacks. Make sure you eat at least 1 hour before bedtime as it takes the tryptophan in foods a hour to reach the brain:

Whole-grain cereal with milk
Hazelnuts and tofu (you can get great fruit tofu like yogurt)
Oatmeal and raisin cookies, and a glass of milk
Peanut butter sandwich, ground sesame seeds

Best Dinners for Sleep
**Meals that are high in carbohydrates and low-to-medium in protein will help you relax in the evening and set you up for a good night’s sleep.

Pasta and parmesan cheese
Scrambled eggs and cheese
Tofu stirfry
Hummus with whole wheat pita bread
Seafood, pasta, and cottage cheese
Meats and poultry with veggies
Tuna salad sandwich
Chili with beans, not spicy

A Taste of Intervals......

Weds. night Run Recap:
All I can say, "I was so impressed how hard EVERYONE worked last night on our first Interval session!" It was great to see how positive the group was after the workout: I think everyone was fueled by the endorphins that were released by that workout. It is called the "runners high".

Guest Speaker:
Darren Mealing from Adidas brought in "The Super Nova Cushion" shoe for everyone who want to trial them. They received a free pair of adidas socks too! Lucky "Jodie" for winning a pair.....thanks to Kris for winning them first(that guy has horseshoes up his *#&). Darren will be back in the near future with the adidas bus and another chance to trial their great shoes.

Race Result:
Mandy Sellars ran a PB at the Summerland Centennial Half Marathon last weekend: 1:41! Great Job Mandy, all that hard work is paying off!

Next Run:
Sat. March 3, 7am Westsyde by the Dunes.

Run tonight at 6:15pm.....

Reminder:
Tonights run at Runners Sole at 6:15pm....let the intervals begin!

See ya then!

IronAde, Hills, Dead Battery and Smoothies.....

Above: Wayne doing some warm up drills before the big hill workout. Below: Erin focusing before the workout.

Run Recap:

It was fun to watch everyone doing the hill workout last night! The group looked so strong charging up the hill. Thanks to Wayne for getting a table set up and handing out IronAde drinks and great encouragement to the group.

IronAde Product:

Just to briefly go over the 3 products they rec'd from IronAde:

IronAde Rev: Electrolyte Drink with Caffeine. Faster Energy with 60 mg of caffeine. Great to take before the workout and during the workout(for less than 2 hours). Remember it has caffeine in it, so back it up with some water afterwards!!!!

IronAde: Electrolyte Drink(no caffeine). Great to take before the workout, during and after the workout. Perfect for those long runs to keep you hydrated and your electrolytes balanced while you are sweating.

CarboLoad: High Calorie Drink because it is loaded with Glucose Polymers(Maltodextrin). This drink is similar to gels; however, not as concentrated. Also, maltodextrin in a liquid form is very easily digested in the stomach; therefore, INSTANT energy!

After the run we all tried the Recovery drink "ReLoad"! Perfect way to end a workout: Triple Chocolate Reward Flavour!

Runners Sole carries the entire line of PVL/IronAde products! Enjoy and if you have any questions about the product me (Yvonne) at ytimewell33@yahoo.ca

Gossip of the Week:

Wayne was seen running on Weds.............I was the lucky person to share this with him!

The Van made it back safely to Runners Sole after it was drained because somebody left the lights on, the stereo blasting and the fan going. Thanks to Brad for rescuing Wayne and Sydney!

Perry is going on a 3 day trip with who?????

Brek(the amazing chef)wants to cook chicken wings for everyone at Duffy's soon! Maybe next Weds?????

Next Run:

Sat. Feb 24th 7am at Campbell Creek Road.

Take Hwy 5A(old Merritt hwy) for approx. 15 minutes, pass Knutsford, go down steep hill, just after steep hill turn left on Campbell Creek Road(dirt road). We will start right at Hwy5A and Campbell Creek.

Fun Saturday Run in Dallas.....

Saturday Run Recap:
Great long run in Dallas! Thanks to Wayne for setting the course and putting water along route; however, there were a few rowdy runners trying to sabotage the cones and water(Perry).

Question #2: Who has a dog named Nike?

Next Run:
Weds Feb. 21st at 6:15 for more HILLS! Cross our fingers and maybe Dave Freeze will come out again.

A lot going on for Weds: Yvonne will do an IronAde Product talk before the workout. Then Wayne will have an IronAde table at the workout, so we can trial the product during the workout. Then we will head back to the store and have an IronAde ReLoad Smoothie to help us recovery from the "nasty" hill workout. So.....don't miss this workout!!!!! IronAde draw prizes to be won!!!!

Results:
The Williamson Family is currently in Arizona and have just completed The Lost Dutchman Half Marathon..........great results by all! Enjoy the rest of your holidays.
Lindsay 1:54:09 3rd in age group
Melinda 1:56:42 3rd in age group
Tom 1:59:40 13th in age group
Brad 2:00:11 6th in age group (great time for NO training)

See everyone on Weds.....

Cheers

Another Great Hill Workout Done......

Weds. Run Recap:
Wayne talked briefly about "running gait" and the differences between running during a long slow run(more from the heel and middle of the foot) and speed/hill workouts(striking with the front part of the foot). Picture Below: Brad demonstrates his running gait while Wayne describes the differences.

Profile of the Week:
The Williamson Family! Tom(Pa), Melinda(Ma), Lindsay(Sis) and Brad(bro) are all heading south to compete in the Lost Dutchman Half Marathon in Phoenix. They have decided to take the vacation for their spring break: not your usual family spring break where the entire family does a half marathon. I hope there is a family division in the event. They leave this Friday, the race is on Sunday. Good Luck to all and we will get them to post a race report for us when they get back. Picture Below: Melinda, Tom and Lindsay Williamson


Next Run:
Sat. Feb 16th 7am: Leaving from Dallas Elementary School. Half Marathon: 8miles
Full Marathon: 14miles. Wayne will have water at the half way mark; however, please bring your own water bottle, gel or some form of liquid or energy supplement.

Saturday Morning Run Picture...

Saturday Run Recap...

Sat. Run Recap:
Wayne discussed the importance of wearing a heart rate monitor while training. Also, checking your resting heart rate every morning(before you get up) is a good indicator if you are rested or not! Ex) If your Heart Rate is normally 45bpm and then suddenly the next day your Heart Rate jumps up by 10 beats, this could be an indicator that you are overtrained or getting sick. It gives you the heads up to take it easy.

Weekly Run Gossip:

On the Sat. long run the main group dropped their run leaders.......they must have down 9miles and not 7miles.

Jennifer contracted a STD while taking a pee break(in the sex dirt pit).

What runner wanted to be a professional baseball player?

Perry might be in love.

It is official: The Big Kahuna is coming out on our runs; eventhough he is riding his bike.

Next Run:
Feb. 14th Weds 6:15 for more HILLS!!!!! Because it is Valentine's Day: special Triple Chocolate Reload Recovery Smoothie will be served by Yvonne!!!!

Email address for the blog:
runningclinic@yahoo.com
If you have any questions or suggestions you can contact me(Yvonne).

Nutrition Tip by Rhonda(Mizuno Chick):
Bring your water or electrolyte drink on your long run! Running for more than an hour you should bring some sort of drink to keep you hydrated. Sometimes we end up sweating more on colder runs because we are overdressed making us lose a lot of water(sweat).

Pictures of the run to come soon:

Contacting Dave Freeze....

Everything you want to know about Dave Freeze:

www.davefreeze.com

Check out his website! Lets all keep sending him emails so he will come back to prepare us for more challenging workouts to come!