In the continuing mission to ride new places and explore. Hooked up with my buddy Nick to attend his Duffins Creek Pizza Ride on the last weekend of October. So again on a over cast day headed out to the meeting loction. Both bike and pizza fixings in tow. At least this drive was short […]

The New Year will be here in 10 days.  

Most of you (whether or not you label them as such) have some form of resolution.

If you are not a New Year’s resolution person, and a consistent training routine has long-since been a part of your lifestyle, excellent.  Give yourself a pat on the back.  And […]

If you’ve done a triathlon before, you have probably considered finding a triathlon coach….Whether this desire for a coach comes from the necessity for time management (best bang for your buck - getting in the proper workouts to make the greatest improvements in your overall time), structure (knowing when to do a particular workout), or […]

A while back another one of our Team RF members (Syd Trefiak) posted an article about shifting your way to a PB (http://resources.runningfree.com/articles.php?article=shift-your-way-to-a-bike-split-pr ). I wanted to build on this article and go a step further and get into the topic of power output or effort as you are ascending or descending on the […]

Have been wanting to rebuild a road bike for riding to get more mileage. Though to keep costs low had to do it as cheaply as possible as I want to get a Cyclocross bike this winter. Plus it came about simply due to a discussion with someone with the misguided belief that one has […]

Don’t Fight the Burnout.  Just Burn Out.

Some people know when to expect it.  Others, it will catch by surprise.  And the lucky few, despite being both rigorous and consistent with their training methods will successfully avoid it somehow.

The reality though is that in most cases, a periodized training plan is much like a wave.  Energy […]

  Directions: Exit the 401 at Stewart Rd- exit # 469. Head south and turn right at the first set of lights- Central Ave. Head down Central till you hit the end and park.
Amenities: The nearest bike shop is Cranks Bicycle Shoppe 122 King St West in case you need tubes or anything else. Be […]

Approximately 10 months ago Jane Wood (owner of RF Milton) jokingly suggested I do an Ironman. My immediate reaction was no way, how could I possibly take whole chunks of time out of my weekends to train for something like that?  BUT the idea of doing a Half was intriguing and the training volume would […]

Hello everyone,
Once again I have missed a week of posting and now I find that this will be my last post before the race next weekend.  Scary.  Still, I am really looking forward to it.  Right now the Weather Network is predicting nice weather, so hopefully they will be right for once.   Still, considering that […]

Hello everyone,
I suppose that I should start off this week with a confession: I wussed out this week and hardly did any running due to the poor weather.  I did do my long run on Monday, which was 60Km, so that has to count for something right?  I’m back in school next week, so that […]

Hello everyone,
Last week I touched on role models and some of the dangers of ultra-running.  This week I want to put the focus back on the positive, especially since I believe that there is a lot to be gained from ultra-running.
To go back to the subject of role models, last week I mentioned three in […]

Hello Everyone,
As the title suggests, I have missed a week of posting.  This was due to a hectic exam schedule at school.  The good news is that the exams are over and now I have two weeks off before the madness begins again!  This is where, in the film version of my life, they would […]

Hello everyone,
I said last week that this post would be about nutrition, but I have altered the plan slightly because I have realized that I don’t know enough about nutrition to write a whole post about it.  I have read many articles about what runners should eat, and in what proportions, but I have chosen […]

Hello Everyone,
One of the challenges with running a 100 Miler is the lack of standard training plans available to help prepare for one.  While there is some variation between marathon training plans, I have found that most of them are pretty similar.  Not so with 100 Miler training plans, most of which are developed by […]

Hey there to all fellow RF team members!
  Now that another year has begun i thought I would take the time to give a bit more of a formal intro for myself and let you know what myself and my guide are up to this year.
  Many of you may know me as “that blind […]

Thankfully the Chilly half wasn’t chilly at all this year.  At a balmy 10 degrees it left at least one variable out of the mix.
At 6 months pregnant almost to the day, running has been an adventure this year.  Some days I feel great. Other days walking on an incline feels like a challenge.  So […]

We started a new tradition this year. 
 
Bundled in every running layer possible, we set out for the Ajax Snowflake 10km this weekend.  The crew was as varied as they come. From Ironman finishers to one girl who had never run more than 5km before.  But the goal was simple.   Go get some fresh air […]

Greetings all!
I am a brand new member of Team Running Free and this is my first post.  My plan is to do semi-regular posts over the next 2+ months about the trials and tribulations of training for a 100 Mile Ultra-Marathon while still leading a normal. busy life.  I’m writing this for anyone who is […]

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 […]