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)