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!