Tuesday, 28 January 2014

Running on Ice

What a great weekend of running to work! It proved to be challenging in many ways, but it was so great to finish my running early enough to hang out with my family! Running to work frees up time as I get the kilometres under my belt in a functional way, rather than squeezing in even less of them after my shift. Both days I was home earlier than I would have normally been if I had run after work. Perfect! :)
On Saturday I ran 5 Km each way in icy conditions, but a little warmer at only -7C. On Sunday I chose to wake up early and add an extra 5K to total 10K to get work and 6K home. I needed to run 15Km to keep up with my marathon training group, so 16K felt great!
The run to work on Sunday was very cold (-17 with the windchill) and also icy, but when running on ice I wear my trail shoes (because I have found the ice grips don't work well for me), and I just need to remember it is not about speed in these conditions. I just enjoy being out running, so playing it safe and taking small easy strides while carefully watching my footing is best.
The run home was in the sun the entire way and much colder at -17 without the windchill and -22 with the wind. It was also much more slippery as the sun was creating the nice little bit of sheen on top of the already rutted and frozen trails. Slow, easy steps :) I also saw just how windy it had been in the morning as there was an enormous tree in my path on the journey home. Perfect Deathrace training!
I am finding this is one of my toughest challenges of winter running. I am normally kind of a speed demon, so slowing my down :30-1:30/km was hard on my mental state at first. Once I released that stress I am just free and happy to be outside.
Run safe everyone! Have a  great week!

Thursday, 23 January 2014


And so Begins My Journey....

I have officially registered (as of 0957 this morning) as a soloist in the Canadian Deathrace. I am both excited and nervous to start down this trail. I will be running 125km in the mountains of Grande Cache, AB August Long weekend, 2014.
I am looking forward to my training and sharing my experiences with you all on here :)

Tuesday, 21 January 2014

Spin Into the Night

I have signed up for my annual winter spin class. I find that this 8 week session of 2 days/week is perfect to keep me going over the winter.
Not only do I love spin because it is an amazing cardio workout, but also because you sweat, and so does everybody else!!! If your neighbour is not sweating, they are not working hard enough ;)
After this session I will be focusing more on running, but I will definitely be squeezing in at least one spin class per week. I find it is excellent cross training.  I also believe it has made me a better, faster runner.
I highly recommend spin to everyone wanting to get in shape, stay in shape and that just wants to feel good. 
Happy Spinning All!

Saturday, 18 January 2014


"There is no secret to balance. You just need to feel the waves." - Frank Herbert

Today I did something that I don't think I have ever done! An hour + of just strength training. No extra cardio at all.
It was definitely a different experience for me, and although I enjoyed it (and will likely be sore tomorrow), I feel like I need that little bit of cardio.
Our workout consisted of a full tabata class (something I also love!). I tried to do active rest on our breaks and I found I pushed myself a little bit harder because I was not getting the cardio workout that I am used to.
Cheers to living life, trying new things and for stepping out of the box :)
Tomorrow begins my marathon training journey. This also marks the very beginning of Deathrace training. Solo registration open on Thursday....

Sunday, 12 January 2014

INKnBURN, Pinot Grigio and Paleo Salmon

Friday started with a great workout in my leaf tank, dragonfly shorts and my green compression socks that brought many compliments (which always makes me feel great). Our Guts and Butts workout involved lots (and lots) of sprints and a wide variety of squats, lunges, abs and more.
When I got home I discovered that they had ploughed my street, which meant more exercise (shovelling). It was the warmest it had been all month so I was quite happy and comfortable to stay in my shorts and tank and sweat a little more.
After all that exercise I definitely earned a couple glasses of wine with dinner. We chose a pinot grigio from the Okanagan to pair with our  paleo herb crusted salmon and broccolini. The wine made in Ogopogo's Lair by Prospect Winery was full-bodied, fresh and crisp and paired nicely with the spices of the salmon. At about $15/bottle it is also a nice price point for an everyday wine.

Simple Paleo Herb Crusted Salmon

2 Salmon fillets or salmon steaks (I prefer steaks, but both work nicely)
1 heaping Tbsp coconut flour
2 Tbsp fresh or dried parsley
1 Tbsp Olive oil
1 Tbsp Organic Dijon mustard
Salt and Pepper to taste

Preheat oven to 450F. Place salmon on parchment paper or foil lined baking sheet. Tope salmon with olive oil and mustard. Rub into salmon.
In a small bowl, mix together coconut flour, parsley, salt and pepper. Using a spoon sprinkle on the salmon and pat down. Place in oven for 10-15 minutes or until salmon is cooked to your preference.

The salmon is so simple and delicious! It is one of our family favourites :)
Hope you all enjoy as well!

Monday, 6 January 2014

A Brief Review of 2013

Wow! I cannot believe that 2013 has come and gone! I had such a fun year filled with running, family, friends, camping, and following Chris to his motorcycle and mountain biking races.
My year started off with lots of training for our run in Hollywood! We spent 10 great days in California where my sister, brother in law and myself ran the Hollywood Half Marathon.
Once we returned it was time to get serious as I ran my very first full Marathon here in Red Deer. I missed my goal by only 4 minutes! (I guess that is something I can aim for this year.)
The weekend after Woody's Marathon I entered a 10K in Edmonton last minute, and I won! Really! I won 1st overall in the 10K! It was my very first Gold Medal :)
At the beginning of July I was fortunate to run and camp with my family at Sinister 7 in the Crowsnest Pass, AB. Our team consisted of my sister (Kim), her husband (Erik), my husband (Chris), his brother (Matt), our friend (Theresa) and myself. The run is 147 amazing and difficult kilometres throughout the mountains of Alberta. Our team did really well and I ran the last 2 legs totalling almost 27KM. It was the first time I had ever run in the dark, and I loved it! It was during the final leg that I rolled my ankle. I had about 5 km left, I had just finished reading Eat and Run by Scott Jurek and all I could hear was the words from his book. "Sometimes we just do things".  I kept replaying his running injuries and his finishes that he discusses and it got me through,  I finished! And still felt pretty good.
It seemed like a long road, but I focused on cycling and physio for my ankle, and with great determination I was able to run Leg 4 of the Canadian Death Race on a team with my husband, 2 of my brother in laws and my athletic therapist (Thanks so much Heather for all that you do for me!). Deathrace to me was amazing and an eyeopener to what my goals for the coming year would be. Not at one point did I question what I was doing during my 38 km trail run, but rather, I enjoyed and relished in every amazing moment! The beauty, the people, the adrenalin and the excitement!
In September we did our annual run in Banff, AB. This was the first year we did it as a "Girls Weekend". It was really fun and I am so lucky to have such amazing friends! ( I also set a PB for my 10k at the run in the mountains).
In October I went home to Fernie to see my parents. It just happened to be the Fernie Half Marathon that weekend, so of course I ran it. I had just received my INKnBURN shipment so I was definitely the best dressed there! I wore my skeleton top and Robot capri pants, for the half human, half robot look. I received  compliments from at least every 2nd person, and I made the front page of the Fernie Free Press. This run and visit home also reminded me how gorgeous the Elk Valley is! I forget sometimes how pretty and well kept my home area is. I need to make it home more often!
Chris and finished off the year in Las Vegas where we both ran the Rock and Roll Half Marathon. It was Chris's official first Half! I am so proud of him and his determination!
And so 2013 comes to an end. I am so excited for what 2014 has in store for us! We have big racing plans for the coming year and I look forward to sharing every moment with you.