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!

"Positively" a killer workout last night!!

Last night Recap:
A big thanks to Dave Freeze, our Guest Speaker from last night: his talk about mental toughness made us all perform amazing workouts! I think no one from the group walked away from the hill workout disappointed in their performance! Dave talked about 3 outcomes in a workout: negative, neutral or positive(this is where the group ended up)........Good Job to everyone and next week we will continue with another strength workout. Dave please come back again.....soon!

Please bring water or some sort of drink.......not beer! So many of us were exhausted after the workout and need some sore of quick rehydration. So, bring a water bottle and you can put it at the top of the hill while we do the workout, then you have something for before, during and after! So....drink, drink, drink.

Next Workout:
Feb. 10th Sat. 7am at Pioneer Park. Half Marathon: 5 miles and Full Marathon: 7 miles. This is our down week. Again, bring water bottle!!!!

Nutrition Tip:
Drink during your workouts and long runs! So simple!

This Weeks Gossip:
The "Big Kahuna's" cast came off and he is walking around pretty fast, it won't be long before he is out on some workouts with us: no slacking anymore!

Dave ran so hard on Weds. his shoe blew up and he is looking around for another: wasn't it a Nike Gel or something. We might have to let the Nike Reps know how an ex-hockey player out ran the "shoe"!

A new cute run leader will be joining us soon: the sex of the leader not to be disclosed at this time.

Until Saturday morning...........

Interesting but adventurous run this am.......

So, the morning run in a nutshell: miscommunication, lost on Mt. Duffrin and cutting a new trail in knee deep snow up a steep grade! All in all everyone made it back safe to Runners Sole and good spirits were maintained!

Note: Please start bringing water(or your new IronAde electrolyte drink) and a gel(just in case) on the workouts! Some runners were starting to feel the bonk this morning!!!!!! Plus, we will be increasing our hill workouts to 4 sets in another week; therefore, we will be out longer and will need some form of energy drink.

Sat. Morning Recap:
Thanks to the New Balance Rep for letting us try the "new" MR921 trail shoe which features spikes for traction. Some of us tried them on the entire run and there was a lot of positive feedback: it was amazing how well they worked on the ice! Everyone left with some nice New Balance towels and someone won a pair of shoes!

Yvonne talked about the new "IronAde" electrolyte/carbohydrate drinks for endurance athletes that is carried at Runners Sole. However, there will be a more detailed talk on "IronAde" in the very near future, so everyone will be able to sample the products. I understand everyone loved the "IronAde ReLoad" Smoothie at the Weds. night workout: maybe there will be another smoothie party in 2 weeks once we move up to 4 sets of hills!

Next Week Guest Speaker: Dave Freeze
Mon. Feb. 5th at 6:15pm: Dave Freeze a Sports Psychologist/Multisport athlete will be speaking at Runners Sole about "Mental Toughness" while training and racing.
Weds. Feb. 7th at 6:15: Dave will coming to our hill workout and we will be applying his Mon. night talk to our workout. We will find out who the mentally weak are!!!!!

Next Workout:
Weds. Feb. 7th at 6:15: Hill workout(same as last week) starting at Runners Sole.
Sat. Feb. 10th at 7am: long run starting at Pioneer Park all on pavement(no trails). Half Marathoners: 5 miles Marathoners: 7 miles.

Comments/Suggestions:
Please post any comments or suggestions regarding the long run today. I want to get some feedback on what people thought on the trail/snow running. You can post your comments below, just click on the "comment" link below.

KILLER HILL WORKOUT WELL DONE.......

Below: Karla showing us her great form on the high knee drills for the hill workout. Her success behind her skipping is starting at such a young age.


Top Left: Guest Speaker Jennifer Cox(more on her profile below)

Left: Our youngest runner Mikayla Hammond, soon she will be kicking her Dad's butt! Actually, I think she already is!(Note: the IronAde and Reload drink behind her)

Recap of Hill Workout:
First of all, good job to everyone who came out on Weds night hill workout! It was great seeing how hard everyone was working, I was very impressed with how determined and focussed the group was. Again, excellent job! We will stick with the hill workouts for a couple more weeks before starting any speed training: it is all about strength and form in the early season.






Recap of our Guest Speaker and a Profile on her:
A big thanks and job well done to our Guest Speaker: Jennifer Cox!
Remember to look over the handout Jennifer gave us before the workout and give the exercises a try. If you have any questions give Jennifer a call or email.

About Jennifer: Not just a pretty face!
Graduated from University of Guelph with Honours in BSc. Human Kinetics and played on the Varsity Volleyball team(smart and athletic). She also is a BCAK Certified Kinesiologist and has her Level 1 first aid certificate. Jennifer leads a busy life: working part time at Runners Sole, working as a BCRPA Certified Personal Trainer, Rehabilitative Exercise Specialist and she is also training for the Vancouver Marathon in May. Wow, you guys out there are probably wondering it might be tough to get a date with her because she is so busy, well she is taken as well: sorry!
Jennifer is currently running a 6 week program for cancer survivors to promote health and fitness before, during or after their cancer treatment called "Sensational Survivors".
Please contact Jennifer if you have any questions at 250-318-1907 or jencox04@yahoo.ca

Recipie for Recovery Smoothie by Yvonne:
Milk 1%
Banana
Mixed Frozen Berries
Yogurt(any flavour)
1 scoop of IRON-ADE ReLoad(runner's carb +protein recovery drink mix, helps repenish glycogen, repair tissue, has glutamine and hydramins)---Wayne carries this product!

Blend all ingredients together: drink and enjoy. Try to have within 20-30mins after working out.

Nutritional Tip by Rhonda:
If you want to help break down lactic acid and assist with post workout/race muscle aches and pains from lactic acid, eat more pineapple. One slice of pineapple after racing or a tough interval workout will help alleiviate that lactic acid build up. You can also take Bromelain supplements (the digestive enzyme found in pineapple that helps with lactic acid build-up) during a tough workout or race to help break down lactic acid while exercising.

(add a pineapple slice to your smoothie)

Next Workout:
Sat. Feb 3 at 7am starting at Runners Sole. Full:10miles Half: 7miles

Next Guest Speaker/Topic:
Sat. Feb 3 at 7am at Runners Sole. Topic: The IronAde Products(Electrolytes and Recovery Drinks)

Quick Reminders.......

Next Run Session:
Weds. Jan. 31st 6:15pm at Runners Sole for another great hill workout........come rested, hydrated and ready to run hard!!! After the cooldown we will head back to Runners Sole for some group stretching(PNF) that Wayne talked about last Sat. Special post-recovery drink smoothie by Yvonne(PVL ReLoad Recovery Drink).....don't miss it!

Upcoming Events:
Weds. Jan 31st 6:15pm: The lovely, goodlooking and intelligent Jennifer Cox (Ms. Kinesiologist) will be talking briefly on Strength Training and Conditioning.

Mon. Feb. 5th 6:15pm: Dave Freeze our local Sports Psychologist and Multisport Athlete will be talking about "Mental Toughness" during training and racing. It would be great if everyone can try and attend this talk because Dave will then come out to our Weds. (Feb. 7th) workout so will can all apply his "Mental Toughness Talk" to the grueling workout!!!

See you all Weds night. Bring water bottles if you want, we can place them at the top/bottom of the hill while doing the workout.

Great job This "Crisp" Morning....

Another long run to put in the log book!
The Marathon Group decided to keep running: thanks to Wayne who was "WAY" off on the distance of the course. Tom, Melinda and Lindsay kept on running: They are training a race in Phoenix(they have room in the house they rented, if anyone wants to go....ha). Mandy and Tara(the "yummy mummies" of the group) kept the pace strong throughout the run. Ron just kept running behind them with a smile! Sidney and Jodie were amazing: very positive attitude gets you everywhere!!!!!
We have such a strong group of runners, I see a lot of PB's for the Vancouver Half and Marathon.....Keep up the good work!

Okay on to the Details.....

Nutrition by Rhonda:
Don't need that rice for dinner, use "Qui Noa": cooks like rice; however, it is loaded with lots of good stuff(vitamins and minerals) and it is the only grain that is a complete protein(all the essential amino acids). Try it out as a side dish or as a cold salad......Recipe by Rhonda coming soon.

Please post some comments on this Blog:
Everyone, you can reply to the comments I make. Just click on the comment link below and we can all make suggestions.

Next Workout:
Weds Jan. 31 at 6:15pm at Runners Sole.....we are going to run up and down on a hill a couple of times(so another hill workout). It is all about Strength this early in the season!

Good Hill Workout on Weds.

I hear you guys had a great hill workout on Weds! Perry and Gord were so impressed with the effort everyone put into the workout.......I think a lot of you were running out of your comfort zone(good thing)! I hope everyone was not too sore the next morning!

Couple of Tips of Fast Recovery from an Intense Workout:
Cold Bath for at least 10minutes followed by a warm shower or warm bath.
Recovery Drinks----more detail on this next week(we will be looking at a great recovery drink "ReLoad")
Self Massage
Elevating Legs for 5minutes to flush the lactic acid away from the muscles

Reminder:
Tomorrow morning run 7am at Runner Sole. Longer run tomorrow and it is early; therefore, don't forget to top off your tank for some energy. Have a light breakfast at least 1 hour before the run. Or if you are like me and running late: I like instant carnation breakfast with milk 1/2 hour before a long run(load with calories and easy to digest). Believe it.....this stuff works!

See you tomorrow!

Next Group Run, Wed. Jan 24 at Runners Sole

Hi Everyone,
Just a reminder that we are meeting at 6:15pm on Weds. Jan 24 at Runners Sole for our Workout. See you all then!
I think Gord has planned a good workout for tomorrow.......until then!

First Run Completed!

Good Job to Everyone who braved the snowy and slippery roads this morning. Believe it, snow running makes us stronger(great strength workout which naturally helps our running speed); therefore, once we hit the bare pavement we will be flying!

Training for this week: Just run no formal training plan for this week, we will give you a formal plan on Weds......lots of base!

Nutrition or Health Advice of the Week:
Be sure to have a small snack within 20 mins of finishing a run or hard work out. This is when your body is out of glycogen and your muscles need fuel for repair. Try to have a 3:1 ratio of carbs to protein.

Reminder: Guest Speaker of the Week: RHONDA EDEN(Sports Nutrition) at Runners Sole Monday, January 22 at 6:15.....you don't want to miss it, lots of important and useful information.

See you next week on Weds Jan 24th at 6:15pm Runners Sole!