In this second posting on this topic, I will attempt to bring together some of the latest research that I have found regarding a very controversial topic of respiratory system weakness. In other words, there is something about your respiratory system that is limiting performance. How does this happen?
I propose, here, a different type of “zoning”. Most […]

Individualized Training Zones. You may have opened up several books, purporting to be the be-all and end-all of establishing training intensity zones to effectively bring out the best racing performance of your life. Several “zoning” methods exist, including methods based on:

Percentage of maximum heart rates (such as, taking a percentage of 220-maximum heart rate)
Percentage of a […]

A year ago, if you told me that I would be captaining a tandem bike in Clearwater with a blind guy on the back I would have laughed.  How could one get themselves in such a position?  Pretty easily it turns out.
Through a variety of circumstances, and the magic of social networking, I met an […]

 A few years ago I made a decision to tone my activities down to just riding. The primary reason was because of getting married and having a baby girl. Though the other reason was simply a needed mental break and judging from my foot a physical one as well. Now it should be noted that […]

 For most of us the season is over. We put the bikes away till the snow melts and we can ride outdoors again. But alot of endurance athlete’s miss the advantages of this time of year.
Those advantages are that bike shops are slower with business. And because of this it is the perfect time to […]

Recently, I had done a FaCT Lactate Balance Point test with the jack-of-all-trades, Rick Choy. I was initially concerned at first, because I had a very specific protocol that I required. I had been in discussions with the creator of the FaCT LBP test: Juerg Feldmann. He had examined some previous tests done by a […]

With a Due Date landing smack dab in the middle of race season (July 2nd)  My goals for this coming year are somewhat modified.
 
Plans for a sub 3 hour 30km at Around the Bay will have to wait until 2011.  As will my plans to run the Whitby Marathon in May.  By the time the […]

 
With the help of some meds from the doctor my third month of pregnancy is far better than the second!
 
The rate of  exhaustion is still WAY up there – but with morning sickness at bay I have settled into a nice routine if running three to four times a week.  Coupled with walking the dogs […]

With the good news confirmed by the doctor of our first baby on the way, I had a lot of images in mind of the kind of pregnancy I wanted to have.  
 
Up until this point I had been logging around 15km for my long run and figured I would do some version of that […]

There is a bargaining system in our house between the animals and the humans.   We own a Rottie Cross and a full-blown bouncing off the walls Husky.  The bargains are as follows:
 
If we, the humans, let you up on the bed, that means we get an extra hour of uninterrupted sleep. 
 
If we, the humans, […]

This fall my husband and I found out that we’re expecting our first baby early this July. 
 
As I’m sure most of you veteran parents know. Having a baby can really change your life.  What I was shocked about was that even before CONCEPTION this can be the case!
 
In the spring we decided that we […]

Thanks to a friend I have discovered a new love: Kinesio tape!
 
Back in the spring when I was building up the mileage for around the Bay my IT Band was proving to be problematic. 
 
My mountain bike buddy (and new running partner) has a kinesiology degree and convinced me to let her try taping me […]

 In the last few months like most who run have read Christopher McDougall’s Born To Run.  And have looked at it and tried to connect what we take from it into our own running. One area the book covers is footwear specifically running shoes and it’s effect on the human body.
Now I’m not going to […]

 Over the years it always amazes me how something simple in a race like a jersey zipper can become either frustrating or to much work to deal with. Especially when one is doing 4 plus hour events.Yet it is something that we tend to ignore.
Having used for the last year and a half full zip […]

Gatineau Park is located less than 4kms from Parliament Hill in Ottawa and is a local Mecca for anyone who loves the outdoors.  Gently rising on an escarpment above the Ottawa River, Gatineau Park consists of 363 square kms of rolling hills and steep climbs through woodlands and rock cuts and is […]

  This has been around for years and was the usual staple of those who wanted value for dollar.For this you will need 10W30 Motor Oil, Mineral Spirits, and an old empty chain lube bottle.For those who don’t know Mineral Spirits also are known as Paint Thinner.The ratio is 1 part Mineral Spirits to 3 parts […]

 A couple of people have asked me how to make Iskiate. This has been mentioned in Born to Run.Chia seeds can be found at the health food store. But phone around to make sure the do get it.The sugar most of us have at home and the Limes one can get anywhere.8 oz water2 teaspoons […]

There is no disputing that to run faster, a distance runner needs to carefully accumulate volume over the years, develop speed and train the lactic threshold. There are however, some ways that a runner can make some gain without running more or at a higher intensity. These include strength training, running mechanics, and […]

I have been doing this coaching thing for a few years now. Read the different philosophies, the books. Talked to different coaches of all levels of athletes and I am starting to draw some conclusions. The following ideas, you may disagree with, but from my experiences seem too be true when it […]

When I tell people that I run 365 days a year outdoors, I get the look.  The look of “Are you crazy?”  The thoughts of someone running in sub-zero temperatures through a snow storm are too far from normal for people to understand let alone respect.
I can tell you, there is no greater feeling then […]