Run Ramp-up

This year I was asked to join the 2018 Run the Year challenge.  You can either run 2018 miles in 1 year yourself, team of 2, team of 3 or team of 4.  I am on a team of 4, best thing to keep me moving.

We offer support to each other almost daily, recording our miles online, using Facebook chat and our Facebook private page. My team started on January 1st, and 1 month later we are at 945 miles !
It is very exciting once we meet that goal, and most of us will continue on.

As of March 18, 2018 we finished our 2018, but we decided to keep working towards 2018 per team member.. will we do it... HELL YES !   

We keep moving forward, only 6054 miles to go or 9687 KM ....

Until next time, run happy, run strong, and don't forget to keep moving !

Hello..... Torq Products anyone ?

Hello Torq !
Have you heard of Torq products yet ? Well I was lucky enough to be chosen to try out their products, and I am really enjoying them.

Torq comes out of the UK . you can check out their page ! for more information of nutrition information.
I came across Torq when I was working at the Whistler Gran Fondo in Vancouver. I met John and Maria from Swim Bike Run distributors from Kelowna, BC
Please check out their page, they have lots of great training items available, and if you want to try a sample selection of Torq, you can order it direct from them.  SWIM BIKE RUN Website

Today I tried the Torq recovery drink.
I have a friend who every time we would exercise he would say to me.. Do you have any recovery drink ? and I was like.. what ?  you mean water ??,,, well now I get it. 

Torq carries a recovery drink that can be used
post -exercise. It has been formulated to
re-hydrate, refuel, repair and recharge your fatigued body after a heavy exercise session.

The recovery drink comes in a powder form which you mix with water. Depending on your body weight will depend on how much you use. See chart below.

For me, I am on the heavier side, so I went with the 500 ml of water to 125 g package.
It mixed up very easily in blender bottle, and has a very smooth and silky texture.
I did find that once i drank it, i was totally re-hydrated and it totally quenched my thirst immediately.
.
The flavours are interesting, tonight I tried strawberries & cream. I quite like the taste of it.. There are some unique flavours available  such as banana & mango, mandarin yogurt, chocolate mint, cookies & cream ...

Check out our Canadian distributor at  SWIM BIKE RUN 
If you like more information, or want a discount code, to try any of their product, drop me a note in the comments.

Hello January 2018

Happy New Year !  What does 2018 bring for you ? Hopefully something fun !

I am glad that 2017 is over ! It was the last year we owned our business, and it has been a challenge to run it to the end but now it is over and we are moving forward !

From a fitness standpoint !  Well as you may know I starting working with a Coach from Forerunners, Jerry Ziak. (featured right)
Greatest guy I have ever met and very patient.  Most of my training with him, has been spent in recovery and now we are starting to move forward from a injury I sustained 9 months ago. Even though he is my run coach, we still work on the bike too. As long as your moving, that's all that matters at this point for me.

This is the year, I will turn 50, and with that, my goal for this year is to run a 5 km and set my personal best.  In the spring I am scheduled to run a 10km  and then I will aim for a half marathon next November (Vancouver Fall Classic).   Big Goals so I'm told ! I hope to  accomplished  it in 50 year of life !

January 1st started out with the Running Room's Resolution Run.
This is one that I ran with a few friends of mine. I did alright, 36 mins for 5 km. I was hurting that day, not feeling that well. As I started to run, i eased into it and it became a lot better. Pleased with my time, 30% improvement for time from 2016.

This was also the day I started with Team 'Medal Heads'  and Run the Year 2018. Myself, my friend Amy and 2 new FB friends, log our miles together to reach 2018 miles in one year. At the rate we are going, we will be done in 8 months !  Its a awesome challenge. Maybe this will become a tradition !

Besides my running goals, I have a Cycling race all set up for June 2018. This year I will be flying to Norway to see my family and race the midsummer event. The event is called the Strykeprøven which means
'Strength Test'. I will ride in the 136 km distance this year.  Should be interesting and fun.  I am fortunate that I will make the trip this year.

Signing out.... More on ambassadorships I am involved in for 2018 !

Vancouver Fall Classic Run

Time to sit down and recap the weekend. This past Sunday, I did the Vancouver Fall Classic Run at UBC. These past few months have been a bit brutal. I've had a IT band injury, which I have recovered fairly well from, and now I am seeking physio who has diagnosed a completely different problem with my ligaments in my knee, which stems back from a dance injury a few years ago. However we keep working at it, and little by little things do get better.

This would be the last chance for my cousin and I to get out and spend the day together and run a little a race.
After discussion with my coach, he had said to just treat it like a everyday training session.  Basically take it easy, and don't push on it, as we don't want to go back and repeat the last 6 months of injury.

The race itself was not too packed, offering up distance of,  Half marathon, 10 km or 5 km.
 We opted for the 5 km. The day was pretty wet, and pretty cold, but once we got moving it was ok.
With in the first 10 mins, the rain let up quite a bit, and at that point, i had to get rid of my jacket as I was warmed nicely.

I completed the 5 km using 5 min run / 1 min walk. This seemed to be the perfect formula for me to sustain.  I had thought I could get through the race in 35 mins, i would be happy, but overall, i cane in just at 37 mins.   Average pace 7:25 /km . That is a 30% increase in time since I started to run in 2016. It can only get faster !

My coach was there on the side lines, as was my good friend, who pretty much  has motivated me to keep moving. I remind he is responsible for kicking my butt ! and I am thankful for that.

  I pushed at the very end to get through it, as  I was just coming up around the corner and my cousin  was gone...... no sight of her !
but she only beat me by 13 seconds... so that' s OK                  Pictured Above: Me and Coach Jerry 

What's up next.. well, we are hoping for 2018, I will get to a Half Marathon.. that's the goal, but I will have to run a few 10 km before that happens.  !
Stay tuned !

Update..... Where is your health check ?

Its been quite a while, since I sat down and wrote an update.  2017 has been a year of up's and down's. Starting with achieving great progression with health. Along the way, there has been disappointments with knee bio-mechanics, but overall, I am moving forward.

In May I started with a Run Coach. When people hear that, they think.. WOW... you must be a real athlete. Um..... sure.   Well getting there in my own good time. :)  However it was the best decision I had made to keep me moving forward. A literally had 1 good month with my coach, and then my knee started to act up. frustrating. With encouragement and positive thoughts, I kept moving.

Working with coach, has allowed me to keep my cardio going, but also to achieve other goals within cycling and swimming.  When I decided to use a run coach, my decision was based on what my downfall was. Last year I had done a triathlon, and I totally fell behind running.  I struggled with it, I struggled with IT band syndrome, due to not running with proper form. It was harsh ! So to fix that, you concentrate on that discipline. Made my decision a lot easier.

Running for me has encompassed a full cardio development for me, but it has helped with Mental health. My best friend started to run a million years ago, due to mental health, and yes it works !
As I have gone through many changes in my past couple years, anxiety is the main one that creeps in once in a while.

Now a few months later, I feel great and I keep it moving !

Run for Mental Health .. .and bring your family...

A few weeks after the Vancouver Sun run, I needed to keep moving forward. I talked my cousin into doing the Shoppers Drug Mart Run for Woman. http://www.runforwomen.ca/
This run raises money for Woman's mental health for the Vancouver Woman's Hospital.

My cousin, started doing her training using an app on her phone, and I continued to follow the sunrun training, that i would consistently have 3 run days a week.  This is how I kept moving forward.

This was kind of new territory for my cousin, but not really, she has done other events over the years, and she is active, and goes to the gym everyday... so for her, i didn't worry about her being able to do it. I was just glad, i had someone to run with, who could appreciate the charity that we were supporting.

To Run or not Run, that is the question....

After almost 1 year of iliotibial band friction syndrome, I decided to get back in the game and try to work on my run discipline.  The triathlon was a success for me, not so much the time it took to complete.. but rather, that I did completed it !   If you want a challenge, the Triathlon is the a huge one, practicing 3 disciplines for a one event. 

That was a huge undertaking, and my training was effected by so many things the previous year and mostly for not being consistent in training with running. Running was my downfall, in fact, i think my running took longer then the quadruple distance of cycling did.

In January 2017, I was diagnosed with GAD ( generalized anxiety disorder)  I had realized that I needed to get back into exercise, and try and up my game. The true way to manage the symptoms is through exercise, eating right, and getting enough sleep. 

On a suggestion from by my friend, he had said, I should try the Sun Training program. Even though he suggested it last year, it fell on deaf ears, and i carried on trying to struggle through my injuries.

The Vancouver Sun run is a 10 km run that happens ever April, and has been a run I had participated in before in the early 90's with my company team. 

The training program was only 13 weeks, i learned enough to stay injury free and be able to meet the goal of completing the 10 km run. I met some great people in the group, the serious runners, i have stayed in touch with, and the rest, well maybe i will see them again next year.  
Overall it was great group of people and i took away a lot to learn more about running.

The training was tough, as we had one of worst winters this year. I had to learn to run in the snow and ice with cleats. However I stuck it through and make it to the end, did not miss one any training runs. 



Above: Waiting to move to the start line 
Right: Me & Coach Tina, she's such a inspiration and motivator to keep us going ! 


My story doesn't end here...... this was just the start !