tag:blogger.com,1999:blog-300082582024-03-14T05:13:27.801-06:00Sandra Yaworski Endurance Training - we have relocated to www.sandrayaworskitraining.comSandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.comBlogger192125tag:blogger.com,1999:blog-30008258.post-75882642555674238342013-12-27T19:02:00.001-07:002013-12-28T08:21:26.442-07:00Reflection of Coaching over the years<div class="MsoNormal">
<span style="font-family: "Arial","sans-serif";">What a journey
over the several years. In the past two
years my coaching practise has grown immensely, and all by word of mouth. I have over 35 athletes currently, and
continue to take on more folks. <o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">I have had
some amazing experiences with my athletes over the years, but the last two
years have been extremely rewarding. As
an athlete, confidence is built through training and racing. Racing is feedback to how the training is
progressing. As a coach, the build of
confidence is no different. An athlete
puts a lot of trust into a coach. This
is a responsibility I take very seriously.
As an athlete, it was always very important to me that my coach took my
goals very seriously, and understood what I required to succeed. As a coach, I strive to understand my athletes’
goals, their areas of strengths and areas where they need to improve; I feel it
is my responsibility to always be honest and direct with my athletes. I have an amazing group of athletes who have
performed very well over the last two years, and most well beyond their own
expectations. <o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">Someone
suggested I spotlight a few accomplishments of some athletes over the past
several years. So here it goes.<o:p></o:p></span></div>
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<b><span style="font-family: "Arial","sans-serif";">Michael Parker-</span></b><span style="font-family: "Arial","sans-serif";"> I started coaching Michael in June,
2010. Michael had been running for
several years and had run a few marathons.
Michael ran his first marathon under my coaching in September 2010. He did not run a personal best but did run
his fastest time in five years. He ran
3:46:26. In April 2011, Michael ran
3:19:05. Michael was very skeptical at
first with my approach to training.
Between these two races, he began to follow my training program for him
with very little deviation. In October
2012, Mike ran 3:05:10, and in October 2013, Mike ran 2:52:32 on the same
course. Mike never ever thought he would
break 3 hours. By the way, Mike is in
his late 40s.<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">Mike not only
performed well at the marathon distance but posted some pretty impressive
improvements over the half marathon and 10 km distances. In March 2011, Mike ran 43:35 for a 10 km and
in September 2013, he ran a 10km in 36:18.
His half marathon performance went from a time of 1:36:42 in August 2011
to a time of 1:21:45 in June 2013.<o:p></o:p></span></div>
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<b><span style="font-family: "Arial","sans-serif";">Ryan Murray- </span></b><span style="font-family: "Arial","sans-serif";">I have coached Ryan for a very long
time. I am guessing that I have coached
him since around 2005. Ryan not only
improved his 10km times from 40 min to 35 min under my coaching, but has also
posted two great performances doing Ironman.
Both Ironman events Ryan did were in Penticton.<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">In Ryan’s
first Ironman in August 2008, he was 4th in his age category and 53rd overall.
Splits were: Swim 55:17; Bike 5:17:18; and Run 3:31:09 for a total time of
9:48:30.</span><o:p></o:p></div>
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<span style="font-family: "Arial","sans-serif";">Ryan's second
go at the Ironman resulted in a time of 9:16:03 for an 8</span>th <span style="font-family: Arial, Helvetica, sans-serif;">overall finish, 2nd overall age grouper and winner of his age
group. His splits were Swim 57:05, T1 1:31, Bike 5:06, T2 2:28 and Run
3:07</span><o:p></o:p></div>
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<b><span style="font-family: "Arial","sans-serif";">Geoff Hophner-</span></b><span style="font-family: "Arial","sans-serif";"> I started working with Geoff back in
2005. At that time he was former swimmer
turned triathlete. Geoff had the
determination to run fast. Our journey
has taken us from Geoff running around 40 minutes for a 10km to a personal best
time of 33:45 at the Vancouver Sun Run in April 2013. Geoff also set marathon personal best of 2:37
at the 2010 California International Marathon.<o:p></o:p></span></div>
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<b><span style="font-family: "Arial","sans-serif";">Ashley Turgeon- </span></b><span style="font-family: "Arial","sans-serif";">I started coaching Ashley sometime in
mid-2012. Ashley had been a drop in
runner to my group for about 6 months. In 2012, Ashley hired me as her coach to help
her improve her bike and run. This would
be Ashley’s second Ironman. Under my
guidance she was able to shave 65 minutes off her previous time.<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">Ashley went
on to run Chicago marathon several weeks post the Ironman and ran time of 3:37:39. In November 2013, Ashley ran a huge personal
best time at the New York Marathon in a time of 3:16:10. WOW!<o:p></o:p></span></div>
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<b><span style="font-family: "Arial","sans-serif";">Dr. Chris Hankins</span></b><span style="font-family: "Arial","sans-serif";">- I started coaching Chris in January
2013. He had a personal best time of
around 3:45 when he started with me. Chris
ran 2013 Los Angeles marathon in 3:24:22 and the 2013 Chicago Marathon in 3:05:59</span>. <span style="font-family: Arial, Helvetica, sans-serif;">Amazing!</span><o:p></o:p></div>
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<b><span style="font-family: "Arial","sans-serif";">Dr. Bradley Jacobs- </span></b><span style="font-family: "Arial","sans-serif";">I started coaching Brad in December
2010. Brad had run a couple of marathons
prior to being coached by me:</span> <span style="font-family: "Arial","sans-serif";">Edmonton,
August 22, 2010 in 3:56:06 and<br />
Seattle, November 28, 2010 in 3:36:00.
Brad ran the 2011 Calgary Marathon in 3:19:45 and the 2011 Victoria
Marathon in 3:17:24. Brad also ran the
2012 Boston Marathon in a time of 3:26:12.<o:p></o:p></span></div>
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<b><span style="font-family: "Arial","sans-serif";">Heather Wiebe-</span></b><span style="font-family: "Arial","sans-serif";"> Heather is a very experience
runner. I started coaching her in May
2011. Heather has run a 2:54 marathon
when she was in her late 20’s. Heather
is 50 years of age. In Sacramento in
2010 she ran a 3:22 marathon. Since
starting with me she has performed exceedingly well despite aging along the
way. In the 2012 Portland marathon Heather ran 3:15:14. In the 2013 Boston
Marathon she ran 3:18:43. In the 2013
Portland marathon she crossed the line to an amazing time of 3:10:43.<o:p></o:p></span></div>
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<b><span style="font-family: "Arial","sans-serif";">Dr. Laura Brescia-</span></b><span style="font-family: "Arial","sans-serif";"> I started coaching Laura in June
2012. She came to me with a Marathon
time of 3:44. Laura has run three
marathons since joining: 2012 Victoria Marathon in 3:39, 2013 Boston Marathon
in 3:40, and 2013 CIM in 3:36:51.<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">Other great
performances of athletes over the past couple of years include:<o:p></o:p></span></div>
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<b><span style="font-family: "Arial","sans-serif";">Rosemarie Gerspacher -</span></b><span style="font-family: "Arial","sans-serif";"> finished 18th female at the 2012 Chicago
Marathon in a time of 2:47:25. Top Canadian female!</span><o:p></o:p><br />
<span style="font-family: "Arial","sans-serif";"><br /></span>
<span style="font-family: "Arial","sans-serif";"><b>Kim Young- </b>I have coached Kim off and on for a number of years. Kim is a very accomplished triathlete. This year Kim ran personal best times in both the 10 km and Half Marathon distances.</span></div>
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<b><span style="font-family: "Arial","sans-serif";">Mike Barr</span></b><span style="font-family: "Arial","sans-serif";">- Joined in October 2012 with a
marathon time of 3:24. In October 2013
he ran a 3:17:34 marathon.<o:p></o:p></span></div>
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<b><span style="font-family: "Arial","sans-serif";">Morgan Wittstock</span></b><span style="font-family: "Arial","sans-serif";">- joined in March 2013. She posted a time of 3:20:29 in her
first road marathon in Kelowna. She was 8th
female and first in 20-29 age group. <o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">In July 2013,
<b>Ryan Graham and Lindsey Snyder</b> joined
to train for Kelowna marathon. They both
ran to personal best times. Ryan ran
3:24:47 which was a 27 minute PB! Lindsey<b>
</b>ran 3:26:59 and we targeted 3:25 and that was a 21 minute personal best and
a Boston Qualifier.<o:p></o:p></span></div>
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<b><span style="font-family: "Arial","sans-serif";">Dan Killick- </span></b><span style="font-family: "Arial","sans-serif";">I started coaching Dan in October
2012. He had just completed his first
Ironman in Penticton where he posted a time of 10:59:02. Dan came from a very competitive swim
background. His desire was to improve
his running and biking. In August 2013,
Dan competed in Ironman Mont-Trembling and finished in a time of 10:32:25. He shaved 16 minutes off his bike time and 9
minutes off his run time. <o:p></o:p></span></div>
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<b><span style="font-family: "Arial","sans-serif";">Stephanie Mills</span></b><span style="font-family: "Arial","sans-serif";">- a very experienced runner
transitioning to the marathon, ran to a 3:07:34 finish in her</span><span style="font-family: "Arial","sans-serif";"> second marathon
at the 2013 New York Marathon.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">There are many more athletes I have not mentioned who performed exceedingly well in this past year. I cannot wait to see what they do in the upcoming season. </span></div>
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<i><span style="font-family: "Arial","sans-serif";">I could not be more proud! As an athlete myself, I have had a lot of
success. I can honestly say that being
able to share my experiences with those I coach has been very rewarding. It is the best job one can have. The rewards are endless!<o:p></o:p></span></i></div>
Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-13438389342596834002013-11-06T07:47:00.001-07:002013-11-06T07:48:27.472-07:00New York New YorkAshley Turgeon ran to a Personal Best of 3:16:10 which is a 21 minute improvement in her time over Chicago last year.<br />
<br />
Stephanie Mills ran to a 3:07:34 finish in her second marathon. When she tunes in this distance, watch for a sub 2:50.Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-79022399310082620752013-10-13T13:09:00.001-06:002013-12-10T07:35:12.372-07:00Marathon Results from Athletes over the Thanksgiving weekend<div class="MsoNormal">
<span style="color: magenta; font-family: "Arial","sans-serif";"><u>Chicago:
</u><o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";"><span style="color: magenta;">Chris Hankins
ran 3:05:59</span> and his ticket to Boston. Our casual attendee <span style="color: magenta;">Lindsay Manning ran 3:02.</span><o:p></o:p></span><br />
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<span style="font-family: "Arial","sans-serif";">Here is what Chris had to say about his race:</span><br />
<i style="font-family: Arial, Helvetica, sans-serif;"><br /></i>
<i style="font-family: Arial, Helvetica, sans-serif;">Obviously- best race ever. Can't begin to express how
happy I am with the the program and the results speak for themselves. Here's
the breakdown:</i><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>First off- Chicago Marathon was the best organized race I
have ever entered hands down. From the race packet pickup (no lines whatsoever)
to the pre- race corrals (again no lines whatsoever at the porta potties) to
the water stations, to the crowds and the music along the way. As far as major
races go to not have to bus out to some remote location and sit around for 5
hours- and have many hotel options within 2 k walk from the start line. I would
encourage everyone looking for a great race experience and a PR to look at this
race. Weather- which obviously cannot be controlled- was perfect today as well.
</i></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>So my race: </i></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>I used the Western Australia carb loading protocol on the
day before the race and then followed your recommendations for race morning
nutrition and gel/hydration strategy during the race (I wonder if all of my
team mates know how to convert the grams/pound formulae into an actual morning
meal?) The only thing I added was salt (1 salt tab with each gel). Can't
remember if we discussed this but it's worked for me before and I learned my
lesson the hard way in Maui. Felt bad for the poor souls walking and stretching
out their cramps with only 5 k left to go. </i></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>I found there was huge value from those race simulation
workouts. The whole idea of push then cruise then push really defined my day.
The start of Chicago goes under some bridges so GPS readings were off. I had to
really focus on how I was feeling- comfortable, relaxed breathing, good posture
and easy turnover and trust that I was in the right zone. As I passed the 5,10, and 15 k clocks I noticed
I was a bit faster than target but honestly felt smooth and relaxed so just
held the pace. When I passed the half marathon point (actually a PR half
marathon as well) I made the conscious decision to pull up a bit. Too much on
the line with a BQ to risk blowing up. Just past this I had the slightly
surreal experience of watching a 3:00, two 3:05 and a 3:10 pace leader all
running side by side just steps ahead of me. Not gonna lie- that messed with my
mind a bit trying to calculate where I was at. At this point I was reflecting
on the value of the controlled pace workouts we do (yes, sadly these are the
deep thoughts that go through my mind during a race) and I knew that all I
needed to do was focus on my own relaxed posture and turnover. </i></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>Things started to hurt a bit in the mid to late 20's, but
it was just race pain, nothing that felt injured. I took my last gatorade at
around 32k knowing I had adequately hydrated and fueled throughout the race. As
is typical for me, 30-36 took a lot of focus. Pain is increasing but it still
seems like a long way from the finish. Once I hit 36 my mind says I can run a
6K in my sleep so I just tightened up and focussed on turnover. This last
stretch is where you see lots of carnage for races gone wrong. This is where
you know that your training and sticking to your race plan are serving you
well. </i></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>Of the marathons I've run, I will say that this is the
best I've ever felt in the last 6k. It's also the most I've limped once I was
100 feet past the finish line. I think that's a good sign that I spent most of
what I had today, but there are faster things to come.</i></span><br />
<i style="font-family: Arial, Helvetica, sans-serif;"><br /></i>
<i style="font-family: Arial, Helvetica, sans-serif;"><span style="color: magenta;">I shaved 23 minutes from my marathon in 9 months.</span>
Absolutely surpassed anything I thought I could do. Next stop 2:59:59. Can't
thank you enough. </i></div>
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<span style="color: magenta; font-family: "Arial","sans-serif";"><u>Kelowna: </u><o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";"><span style="color: magenta;">Morgan
Wittstock 8th female and first in 20-29 in time of 3:20:29 </span>in her first road
marathon. Right on the goal target time. <o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">In their
second marathons: <span style="color: magenta;">Ryan Graham ran 3:24:47</span> <span style="color: magenta;">which is 27 minute</span> PB! <span style="color: magenta;">Lindsay Snyder
3:26:59 and we targeted 3:25 and that is a 21 minute PB.</span></span><span style="color: magenta;"> </span><span style="font-family: Arial, Helvetica, sans-serif;"> She</span> <span style="font-family: Arial, Helvetica, sans-serif;">is super excited for the Boston Qualifier.</span><o:p></o:p></div>
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<span style="font-family: "Arial","sans-serif";"><br /></span>
<span style="font-family: "Arial","sans-serif";">Here is what Ryan said about his race:</span><br />
<i style="font-family: Arial, Helvetica, sans-serif;"><br /></i>
<i style="font-family: Arial, Helvetica, sans-serif;">I was right on pace for the first half
and was feeling good. Second half was tough but I powered through for a
3:24:47. A 27 minute improvement over my previous marathon and even with the
slower second half, my total pace was faster than my half pace time in Calgary
this spring.</i><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Morgan's comments:</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>Thanks so much for a great season. I am so happy with how it
went yesterday and during the 50km and a lot of that was thanks to the
confidence training has given me. I stuck to my splits and I knew I
could!</i></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>I'm excited to keep going! Calgary next year and we'll see
what else. </i></span></div>
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<span style="font-family: "Arial","sans-serif";"><u>Victoria:</u><o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";"><span style="color: magenta;">Mike Barr
3:17:34 and a PB by 7 minutes.</span><o:p></o:p></span><br />
<span style="font-family: "Arial","sans-serif";"><br /></span>
<span style="font-family: "Arial","sans-serif";">Note from Mike:</span><br />
<i style="font-family: Arial, Helvetica, sans-serif;"><br /></i>
<i style="font-family: Arial, Helvetica, sans-serif;">Considering
the hills on the course I’m happy with the time. I followed your race
prep instructions exactly. Legs actually felt good today except on the
last couple of hills, then they started to hurt a bit. I wrote the 5k
splits on my arm and followed them. You said to keep the 5k pace between
22.55 and 23.20 and in the end I average 23.25 (I was actually in the 22.55
range for most of the race). I hit 35km right on my goal pace of 2hr 41,
then started to die on the last couple of big hills coming into the
finish. The last 7km were a shift kick in the junk and will serve as
motivation to work much harder next time. In the end I got 3.17.34 which
is 9 minutes better than Calgary. Lots of things to celebrate and lots of
things to learn for the next race which will be Boston in April.
Qualified!</i><br />
<br />
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<span lang="EN-US"><span style="font-family: Arial, Helvetica, sans-serif;"><i>Thanks for
your coaching. You probably get tired of hearing it, but you’re awesome.</i></span><o:p></o:p></span></div>
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<span lang="EN-US"><span style="font-family: Arial, Helvetica, sans-serif;"><i><br /></i></span></span></div>
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<span lang="EN-US"><span style="color: lime; font-family: Arial, Helvetica, sans-serif;">People ask me why I coach, and the answer is simply to instill the confidence in people to perform in ways they thought were not possible. I love that responsibility. I teach people how to execute and the biggest reward is the outcome of that.</span></span></div>
</div>
Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-70930147928117390632013-10-06T16:17:00.000-06:002013-10-06T16:19:23.300-06:00October Marathon Madness is here!<b><span style="color: magenta;">Mike Parker does it again, here is what he had to say about his St. George Marathon:</span></b><br />
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I am super excited about the results, even though I could
have done better.</div>
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Finish time was 2:52:32</div>
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<br /></div>
<div class="MsoPlainText">
At the start, it was very cold, and windy. I was really struggling to stay warm, and I
had a hard time warming up.</div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
Even though I started near the front, it was very
crowded, and the pace was slow. I wanted
to run a 4:05 pace to start, but I struggled to do so. First 10 km was over 41 minutes. At the half way point, I was a little over
1:28:00 (way too slow). The second half
I completed in under 1:24. The last 10.2
km, I completed in 40:28. I finished
very strong, and passed many people in the last 2 km. I felt very tired at the end, but great. No cramping or pain. I was thrilled! I was so excited walking back to my hotel, I
kept running to run back instead of walk.</div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
I am very proud of the progression I have made. I started working with you on 4-Jun-2010.</div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
Here are the marathon results since we started.</div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
Top of Utah marathon
18-Sep-2010 3:46:25</div>
<div class="MsoPlainText">
Salt Lake City marathon 16-Apr-2011 3:22:21</div>
<div class="MsoPlainText">
Mesa falls marathon
27-Aug-2011 3:48:36</div>
<div class="MsoPlainText">
Windermere Marathon
19-May-2012 3:13:50</div>
<div class="MsoPlainText">
St George marathon
06-Oct-2012 3:05:36</div>
<div class="MsoPlainText">
Boston marathon
15-Apr-2013 3:10:51</div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
I almost improved one hour since the 2010 race. Today, I
improved my personal best by 13 min and 4 seconds. That is fantastic. I am also extremely pleased that I finished
strong, and felt ok at the end. That is
a real progression for me.</div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
I am so proud to have run a sub 3 hour marathon.</div>
<div class="MsoPlainText">
<br /></div>
<br />
<div class="MsoPlainText">
I have been very diligent in following your program you
laid out, and the results are amazing.</div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
Thanks coach.</div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
<b><span style="color: magenta;">Heather Wiebe pushed our her fastest marathon in 25 years! Here is what she had to say about her race in Portland:</span></b></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
I am delighted with my time....it is the fastest marathon
I have run since B.C. ( before
children) and years before that!! 18 years u think!? It is a pb BC!! So your
magic is working! </div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
I will be 50 in 2014 so I am still gunnin' to run another
sub 3:00....,just 25 years later!</div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
The weather was race order perfect but the course IS
tough - tons of undulating hills and bridges - hard to get a rhythm. However I
achieved my goal and that the inspiration for another.</div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
</div>
<div class="MsoPlainText">
So many thanks for your brilliant coaching, planning and
patience!</div>
Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-12956998151356148902013-09-21T11:20:00.001-06:002013-09-21T11:20:51.063-06:00Dan Killick's Race Report Ironman Canada 2013<div class="MsoNormal" style="text-align: justify;">
First off, this is my unofficial plug for anyone wanting to do an
Ironman distance race to consider Mt. Tremblant. The vibe, energy and setting of this race
were unbelievable. Just as impressive
was the community support and the week long show put on by the residents and
the Village of Tremblant. The entire
week was really about the athletes and we were all made to feel like rock stars
in the days leading up to and following the race.<o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b>Pre-Race:</b><o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
This was my second Ironman distance race and I went into the race
feeling very fit and confident that I would have a great day and a new best
time. I knew that my swim and bike would be strong and that the run would be a
bit of an unknown due to an injury which had prevented me from doing very much
running for five weeks prior to the race.
I was really looking forward to race day, the cannon going off and the
waiting to be over.</div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b>Swim 54:50</b><o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
As a general comment I really enjoyed this swim. I parked myself front
and centre of the line and had a great start, swimming just to the left of the
buoys until encountering the back end of the age group in front of us (wave
start) which had left 3 minutes ahead of my age group. I found this a little chaotic so moved to the
right and swam inside the buoys which left me with lots of open water, just the
way I like it. After the turn around I
noticed that the water was quite choppy with some swells which, if timed right,
you could surf which was kind of fun and something to do on the way back to the
beach. I felt really strong and relaxed throughout the swim with a nice easy
tempo as I came into the beach, right on the same time as last year but with
much less effort.</div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b>T1 5:35</b><o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
<b><br /></b></div>
<div class="MsoNormal" style="text-align: justify;">
I was a little worried about the 400m run from the lake to T1 but found
it to be one of the highlights of the race.
After you come out of the lake and have your wetsuit stripped you get to
run down the “red carpet” which is lined with spectators all cheering you
on. Not only was this energizing but it
helped get the blood moving and my legs felt better than they usually do for
the start of the bike.<o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b>Bike 5:32</b><o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
<b><br /></b></div>
<div class="MsoNormal" style="text-align: justify;">
I worked hard on my biking this year and it is starting to pay off! On the first loop I felt like I was riding on
the edge of what I could maintain for the entire ride. My legs were feeling good but I was a little hesitant
to ride much harder for fear of a long and painful second loop and a potential
death march of a marathon afterwards. This
meant I had to let a few groups (drafting is stupid) pass me and stick to my
own plan which was hard at times. Much
to my surprise on the second loop my legs felt great. My energy level was high and I felt very
positive, never experiencing any of the “darkness” or negative thoughts which I
experienced last year. As the second
loop wore on I managed to pass several groups of riders who had passed me on
the first loop, I rode into T2 feeling good.
<o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
Nutrition on the bike was spot on, remember when you are feeling good,
eat, and you will keep feeling good. For variety I like to mix it up a little:
CarboPro mixed with Perform, Stinger Waffles, Stinger Gels, Perform and of
course a Snickers bar.<o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b>T2 2:28</b><o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
<b><br /></b></div>
<div class="MsoNormal" style="text-align: justify;">
T2 Was a bit of a blur as I handed off my bike to a volunteer and made a
mad dash to the change tent. It always
feels so good to get off the bike. Not much to mention here, socks, hat, sunscreen,
fuel belt, get moving. <o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b>Run 3:57</b><o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
<b><br /></b></div>
<div class="MsoNormal" style="text-align: justify;">
Ah the run. My approach to the
run was to run conservatively and to see what would happen. All things considered it went well and I felt
good but wasn’t able to get the turnover I needed to run the pace I wanted. Halfway,
my split was 1:50 which had felt easy but I could tell that the back half was
going to be tough. After kilometer 22 I started to feel quite strong again had
10-12 really good kilometers. The last
8k was tough, as it is for everyone. It
was great to see so many friends out there on the course and to cheer each
other on. <o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Overall, this was a great race! Not only did I get a <b>PB by close to 30
minutes</b> but I learned a tonne along the way.
First of all I learned that choppy water (swells) can be really fun during
the swim, don’t dread them; embrace them.
Second, on the bike a Snickers really satisfies. Third, if you want to race at this distance
you have to stay engaged in what you are doing and maintain that level of
awareness throughout the race.<o:p></o:p></div>
<br />
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-18412553112516554762013-05-24T08:32:00.001-06:002013-05-26T05:44:33.977-06:00Crank Arm Size? Is bigger better?The other day I got asked the question on the sizing of crank arms. The individual who asked me the question was a tall female with a 914 mm inseam. I honestly did not know the answer to the question. She went on to say that someone she knew who was tall with a longer inseam switched to a longer crank arm and it increased their power. I got very curious. I always become extremely curious when someone states a singular item for the reason their power increases. My experience, as an athlete and a coach, tells me that a singular item is seldom the result. <br />
<br />
I started to read on the topic. What I did know about crank arm length included:<br />
<ul>
<li>Crank arms influence cadence and the leverage you can exert on the pedals. I think this is obvious.</li>
<li>Longer crank arms are generally used for pushing large gears at low cadence. Long crank arms are used for time trialing and climbing hills. You would have longer crank arms on a mountain bike for better leverage in climbing.</li>
<li>Shorter crank arms are generally used for higer cadenece with smaller gears. Short crank arms are used for track sprints and criteriums.</li>
</ul>
<br />
What I did not know is how complicated the debate on crank arm length is. There are many schools of thought. I concluded that whoever comes up with the formula for proper crank arm length will be a very rich person, and will change the bicycle industry forever.<br />
<br />
Blindly changing your crank arm length can lead to a whole lot of problems / issues. It changes positioning on the bike. Saddle height would likely have to change, and possibly the stem. If all factors are not considered, injury and a decrease in power may actually result. What is important to understand is for every increment you lengthen the crank, your knee is double that increment closer to you torso as you start to apply power to the pedals at the top dead center.<span style="color: #33332e; font-family: Tahoma;"> </span><br />
<br />
Here are some links on the topic. It is interesting reading.<br />
<br />
<a href="http://www.stevehoggbikefitting.com/blog/2011/06/crank-length-which-one/" target="_blank">http://www.stevehoggbikefitting.com/blog/2011/06/crank-length-which-one/</a><br />
<br />
<a href="http://www.slowtwitch.com/Tech/Crank_arm_lengths_for_tri_727.html" target="_blank">http://www.slowtwitch.com/Tech/Crank_arm_lengths_for_tri_727.html</a><br />
<br />
<a href="http://bikedynamics.co.uk/FitGuidecranks.htm">http://bikedynamics.co.uk/FitGuidecranks.htm</a><br />
<br />
<br />
<br />
<br />Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-51954923508882063192013-05-18T19:53:00.000-06:002013-06-01T23:07:51.967-06:00Training with a Power Meter and the Data that is Important - A simplification by Sandra Yaworski<br />
(*Normalized PowerTM (NP), Intesity FactorTM (IF), Training Stress ScoreTM (TSS) are trademark metrics of TrainingPeaks.)<br />
<br />
This is a summary of an article by Andrew R. Coggan, Ph.D.<br />
<br />
Why is a power meter so variable, or "jumpy" when training outside?<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<br />
<ul>
<li>Resistance changes because of elevation and wind</li>
<li>It is very hard to keep power constant or in a zone during a training session outdoors</li>
</ul>
<br />
What data do you need to look?<br />
<br />
<ul>
<li>Normalized Power (NP)</li>
<li>Intensity Factor (IF)</li>
<li>Training Stress Score (TSS)</li>
</ul>
<br />
What does each of these mean and what do they tell you?<br />
<br />
<b>Normalized Power (NP) </b>– it is an algorithm. It has two pieces of information incorporated. One has to do with how the body is impacted by intensity during duration of a work effort. The other has to do with how physiological responses tend to follow a curved line rather than being linear. Keeping track of normalized power quantifies the actual intensity of a workout session. It is an estimate of the power the rider could have maintained for the same physiological "cost" if the output power was constant. <br />
<br />
“normalized power during a hard ~1 hour long criterium or road race will often be similar to what a rider can average when pedaling continuously during flat 40k time trial - the normalized power from mass start races can therefore often be used to provide an initial estimate of a rider's threshold power” (Andrew R. Coggan, Ph.D.)<br />
<br />
<b>Intensity Factor (IF)</b> - ratio of the normalized power to your threshold power. This allows for comparison of workouts, and between riders.<br />
<br />
Coggan uses these IF values for workouts:<br />
<br />
<ul>
<li>Less than 0.75 recovery rides</li>
<li>0.75-0.85 endurance-paced training rides</li>
<li>0.85-0.95 tempo rides, aerobic and anaerobic interval workouts (work and rest periods combined), longer (>2.5 h) road races</li>
<li>0.95-1.05 lactate threshold intervals (work period only), shorter (under 2.5 h) road races, circuit, criteriums, longer (eg 40 km) TTs<!--2--><!--2--><!--2--></li>
<li>1.05-1.15 shorter (e.g., 15 km) TTs, track points race</li>
<li>Greater than 1.15 prologue TT, track pursuit, track miss-and-out </li>
<!--2-->
</ul>
<br />
Coggan goes on to say that an IF of more than 1.05 for an hour duration race is usually an indication that the threshold power is higher than what is being used in the calculation; it eliminates the need for frequent formal testing.<br />
<br />
<b>Training Stress Score (TSS)</b> – combines both the intensity and the duration of each training session. It is a good predictor of glycogen utilized and whether a rest day(s) or easy day is required. It is calculated as follows:<br />
<br />
TSS=(sec x NP x IF)/(FTP x 3600) x100<br />
<br />
Coggan suggests this as an approximate guide:<br />
<br />
<ul>
<li>Less than 150 - low (recovery generally complete by following day)</li>
<li>150-300 - medium (some residual fatigue may be present the next day, but gone by 2nd day)</li>
<li>300-450 - high (some residual fatigue may be present even after 2 days)</li>
<li>Greater than 450 - very high (residual fatigue lasting several days likely)</li>
</ul>
<br />
If you are training with a power meter and have a mid to higher end bike computer, all these data points are available in the summary of your workout.<br />
<br />
A knowledgeable coach will know how to use these data points to train their athletes appropriately.<br />
<br />
I was asked a question on indoor training versus outdoor training and why it is common to experience higher perceived efforts working on an indoor trainer. Here is a link to a great explanation:<br />
<br />
<a href="http://highlandtraining.net/?page_id=848" target="_blank">http://highlandtraining.net/?page_id=848</a><br />
<br />Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-82098421525181028832012-10-09T19:50:00.000-06:002013-05-26T05:45:24.155-06:00Thanksgiving Weekend = Great PerformancesCongratulations to the following athletes who competed this past weekend:<br />
<br />
Rosemarie Gerspacher - finished 18th female at Chicago Marathon in a time of 2:47:25. Top Canadian female!<br />
<br />
Jane McCurdy - finished Chicago Marathon in 3:35:01. Jane broke some bones in her hand two weeks ago, and we were not sure if she would even be able to run. Not the time she is capable of running but still solid. Watch for Jane in her next attempt as she will run around the 3 hour mark.<br />
<br />
Ashley Turgeon - finished Chicago Marathon in a wicked time of 3:37:39. This is post Ironman Canada. We thought 3:40 to 3:45. She certainly smashed that!<br />
<br />
Michael Parker - ran 3:05 at St George Marathon. Another PB by 8 minutes!<br />
<br />
Laura Brescia - ran a 5 min PB at Victoria Marathon in a time of 3:39.<br />
<br />
Goeff Hopfner - was second at the Granville Island Turkey Trot in Vancouver. He ran 33:50 for 10km, 8 seconds off of first.<br />
<br />
Rhonda Jewett - was second female and third overall at Ambulance Chasers 5k. She ran 19:39.<br />
<br />
It was a proud coaching weekend for me!Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-55104938336199349452012-09-14T10:26:00.001-06:002013-05-26T05:45:03.500-06:00General Strength with Patrick Wales-Dinan<iframe allowfullscreen="" frameborder="0" height="270" src="http://www.youtube.com/embed/JN5ytVBDsck?fs=1" width="480"></iframe><br />Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-91874977611271643072012-09-04T16:50:00.000-06:002012-09-05T21:37:09.734-06:00Ryan Murrary's 2012 Ironman Canada Race Report<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXVr8mqUJJQwPROm6Fr1umOSZQfnqywl5tQkz-6_hHak0x-aU__kbBDQeDr12Vno3U-SGr7j1ykKlBraImNS3MG9pndnZ8LkW-CXBQeU7A8rwdPD3HTAPzZSpIaYO-fjCBfjRVnA/s1600/Medal+ceremony.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="257" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXVr8mqUJJQwPROm6Fr1umOSZQfnqywl5tQkz-6_hHak0x-aU__kbBDQeDr12Vno3U-SGr7j1ykKlBraImNS3MG9pndnZ8LkW-CXBQeU7A8rwdPD3HTAPzZSpIaYO-fjCBfjRVnA/s320/Medal+ceremony.JPG" width="320" /></a></div>
<span style="font-family: Arial;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US"><span style="font-family: Arial, Helvetica, sans-serif;">Prep:</span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Weight workouts were key this
year. I now love dead lifts and squats. I don’t know how this relationship came
to be, but I love them.</span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Carbo-loading works (Thanks
Jeremy), but expect to get uber high strung and cranky during the carb-fasting
phase. There seemed to be an extreme increase of stupid people in my life
during those three days. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Find a “happy place” and
trigger words to get you there (Thanks Karen) and use it during the race. Mine
was Kyla when she gave birth to Ewan in our bedroom last year. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Accept there is no happy place during
the carb-fasting phase. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US"><span style="font-family: Arial, Helvetica, sans-serif;">Swim:</span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Don’t forget to apply sun block
to the piece of skin on your back between the shorts and the top. I suspect my
“tan” will still be there a year from now. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Wetsuits tear. If they tear in
the sleeve close enough to the cuff, you can roll them up and cover the hole.
This worked, but led to significant swelling in the forearm that felt like I
tore a ligament and freaked me out a lot during the bike.</span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Did you know, the size of swim
goggles gets smaller and smaller the closer you get to the front row? </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Swimming is boring enough, let
alone when the only thing to stare at is into the abyss. <span style="mso-spacerun: yes;"> </span></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Holding the interval time per
100m (or faster) you want to hit during the race, during every swim workout, worked
for me. I was able to turn off my brain and let the fitness and technique take
over. Nailed it. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US"><span style="font-family: Arial, Helvetica, sans-serif;">T1:</span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Just let the wetsuit strippers
do it. It’s easier that way. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">This time, I carried my bike
shoes with me while running in my socks to my bike. Do this always. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US"><span style="font-family: Arial, Helvetica, sans-serif;">Bike: </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Remember to adjust your speed
magnet prior to the race start. I had to stop on Main St. and adjust the
computer so it registered km/hr.</span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Check to see if the water
bottle is still in the backseat water bottle holder. Mine fell out and I’m not
sure when. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Use the tail wind to Osoyoos. I
did, which gave me a good km/hr cushion leading into Richter’s Pass, the
rollers, out-and-back and the climb up past Yellow Lake. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Don’t draft. It’s stupid. It’s really
bad when you see three-four guys sitting up and coasting behind one guy. It was
nice to see the Marshals were taking action.</span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Richter’s never knew what hit
him. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Huge mental boost when I
realized there was a tolerable head wind (if at all) on the rollers and
out-and-back.</span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Got excited from back-boarding
my water bottle into the water bottle drop box on the out-and-back. That was
huge and one of the highlights of my race. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGVRbFI8BiSmb5OjgUyylSJ3IXHr0z0rymxQMszkDIhK6wyJKNxQx4cFW_aTSQVJY1NvHzBCcW11HRl-KRxzibuUQdpCTcHCM9aCQhHkB489l7ls30cubuj5erd7fv5gN6eBysxg/s1600/My+crew.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGVRbFI8BiSmb5OjgUyylSJ3IXHr0z0rymxQMszkDIhK6wyJKNxQx4cFW_aTSQVJY1NvHzBCcW11HRl-KRxzibuUQdpCTcHCM9aCQhHkB489l7ls30cubuj5erd7fv5gN6eBysxg/s320/My+crew.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span lang="EN-US">My family and friends followed
me around the race course from start to finish. I imagine they looked like
something out of a Robert Munsch book- travelling like some organized chaotic
hurricane cloud of vehicles, people, cameras, pom-poms and Nova Scotia flags, bombing
from one spot to the next. It was great seeing them so many times.<span style="mso-spacerun: yes;"> </span></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">My average speed came down
significantly after all the climbing. In addition to the head wind leading back
into Penticton, I accepted the best I was going to average was 35km/hr (I was
shooting for 36km/hr). </span></span><br />
<span style="font-family: Arial;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwbmUaLsRnTteDOQKduv9QUYjQk-IbYbShPWTuYj1tHeJjapQeoDUx13KZhDA0vGnCi4ekwtBn7crpW5TXXCxeBseCA2LxsePg_nh7Qgg1rk65PunCAKawIwmoK7Ke5k-xMuVt_g/s1600/Hwy+3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwbmUaLsRnTteDOQKduv9QUYjQk-IbYbShPWTuYj1tHeJjapQeoDUx13KZhDA0vGnCi4ekwtBn7crpW5TXXCxeBseCA2LxsePg_nh7Qgg1rk65PunCAKawIwmoK7Ke5k-xMuVt_g/s320/Hwy+3.JPG" width="320" /></a></div>
</div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">This exercise in acceptance got
me excited about the run. I was pumped to see how running circles around
Prince’s island Park all year was going to translate into the marathon. Off the
bike, I was well within the bike time range Sandra and I figured out. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt 18pt;">
<span lang="EN-US"><span style="font-family: Arial, Helvetica, sans-serif;">Run:</span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Training like a runner to run a
marathon was a great approach to this race. I came off the bike in 30-something
position and flicked the switch to “you are now running a marathon, nothing
else matters”.</span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Cadence, hips, arm position,
foot strike.</span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">I feel if there was a
competition for aid station execution in terms of efficiency, most food and
drink consumed, amount not spilled and speed, I would do REALLY well. Those aid
stations were definitely my TV moments. I’m pretty sure I broke world records
that day.</span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Chafe ALERT: Never, ever, ever
(no matter how good it feels- and it feels SOOOOO good) pour ice down your
running tights. EVER. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Cadence, hips, arm position,
foot strike.</span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">It was important for me to keep
happy and have a positive mental approach through this race. I have never
high-fived so many people during a race. It was awesome. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">It must become law that every
running race includes belly dancers ON THE RACE COURSE. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">My half marathon time was solid
with no feelings of letting up. I was also in the second age-group position and
still catching some male pros.</span></span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVyEIvvgw-ShUWNMN9kRJPunN8TI9vmllFp2nydqv1qYodOo6FESjKTZR4yxgSznqBW4ch58vMHJ6zPuUm0k8TMT4gLwjZsW8_dbnT3pBpLnBlDxKjDwynR8mXQUbUe2CPxkI9Yg/s1600/High-fiving+the+crew.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="283" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVyEIvvgw-ShUWNMN9kRJPunN8TI9vmllFp2nydqv1qYodOo6FESjKTZR4yxgSznqBW4ch58vMHJ6zPuUm0k8TMT4gLwjZsW8_dbnT3pBpLnBlDxKjDwynR8mXQUbUe2CPxkI9Yg/s320/High-fiving+the+crew.JPG" width="320" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"></span> </div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Cadence, hips, arm position,
foot strike. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Seeing Sandra coming back into
town was awesome. I can’t say enough about her approach to coaching and
training athletes. It works. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Hardest part of the run: the
hill from Skaha Park to Main Street. </span></span><br />
<span style="font-family: Arial;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAYmWx0EgzpLRIuyItLD9a9r92lSTg5etfWsqRZwu6fzsEzoupP4DA5qDkHHFjQUCVfRyOYoRBzvspaLScOi7fVpepnFW6Mei2mYIgHc24AFLyx3T327W-jdz9FSEzx3X6HS-w-w/s1600/ryan+murray.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAYmWx0EgzpLRIuyItLD9a9r92lSTg5etfWsqRZwu6fzsEzoupP4DA5qDkHHFjQUCVfRyOYoRBzvspaLScOi7fVpepnFW6Mei2mYIgHc24AFLyx3T327W-jdz9FSEzx3X6HS-w-w/s320/ryan+murray.jpg" width="240" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"></span> </div>
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span lang="EN-US"><span style="font-family: Arial, Helvetica, sans-serif;">Finish and post race:</span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Coming into the last two miles
was amazing. I’ve never felt so good during a race. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Ten months of focus and support
from Kyla for what I was doing became overwhelming when I crossed the finish
line. I’ve never been emotional during races and always thought it was a bit
odd, but this one got to me. I get it now. It’s not about the race. It’s about
the process and effort to get there. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-US" style="mso-ascii-font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-font-family: Calibri; mso-hansi-font-family: Calibri;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span lang="EN-US">Worst, most painful hot shower
ever (see above point about pouring ice in shorts). </span></span></div>
Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com3tag:blogger.com,1999:blog-30008258.post-66021289234674103592012-09-04T16:45:00.001-06:002012-09-05T21:42:58.433-06:00Ashley Turgeon's 2012 Ironman Canada Race Report<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; mso-ansi-language: EN-US;">In general,
a good gauge of your fitness is the degree of awkwardness of your tan
lines. I had some pretty weird tan lines going into Ironman Canada 2012. </span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; mso-ansi-language: EN-US;">I had a
really great sleep the night before the race and woke up at 4am race morning
ready to go. I had breakfast and relaxed and drank coffee and headed down to
the site around 5:30. I bid farewell to my friends before body marking so I
could focus on my own preparations. Despite having an hour and a half to
get ready I still seemed to be rushing to get my wetsuit on but I made it into
the water with a few minutes to spare. As I am not the strongest swimmer, I
seeded myself a few back on the far right side of the beach. Annnd we are off….</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; mso-ansi-language: EN-US;">I was
swimming really relaxed and staying in the draft for the first few hundred
meters. Eventually everyone spread out a bit more and I was swimming on my own.
I felt the chop in the water pick up a bit and my goggles were starting to fog
so I was having a hard time swimming straight and starting to get annoyed. I
was probably also being a bit lazy with sighting. The first turn was relatively
smooth for me and I zigged and zagged along to the second turn buoy. I decided
to rinse out my foggy goggles. This helped me sight a lot better. </span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; mso-ansi-language: EN-US;">The water
was pretty fast on the way back thanks to the current. My arms felt fine but my
swim cap was starting to give me a headache and I was feeling a bit nauseous so
I was anxious to get out of the water. Finally I was at shore – I came out of
the water in 1:33:19. This was a few minutes slower than expected but it is
still an ironman swim PB for me. I was slow and relaxed through T1 to let my
stomach settle. </span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; mso-ansi-language: EN-US;">I was
really excited once I got onto the bike and my power was a bit high as I rode
through town. I tried to relax and ride easy after I saw my parents on Skaha
Lake. I was passing lots of people even at a really relaxed wattage – that is
the beauty of being a slow swimmer. Before I knew it I was at turnoff to
climb McLean Creek. I held my wattage steady going up the hill - lots of people
blew past me but I stayed controlled through this section. I felt really
strong riding from OK Falls to Oliver and Osoyoos. I focused on getting in as
many calories as I could. I was looking forward to the mini bottle of Red Bull
that I was going to have at the base of Richters! </span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; mso-ansi-language: EN-US;">I rode
steady up Richters and enjoyed the crowd support at each of the three plateaus
and before I knew it was time to descend! I made it through the rollers and
then it was time for my least favorite part of the course – the out and
back. As I was coming up to this section I was trying to psych myself up
and I gave myself permission to get out of aero as much as I wanted and I tried
to focus on how awesome it was going to be to drink the red bull in my special
needs bag. </span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; mso-ansi-language: EN-US;">When I
finished the “back” part of the out and back I started to focus on looking
forward to the crowds at Yellow Lake. The crowd support up Yellow Lake is
amazing – it is hard not to feel like a rock star! It was so motivating to have
friends (and strangers) cheering for me. At the top I was amazed by how fresh I
felt and was glad to know basically all the hard work is done on the bike. I
descended into town and tried to keep my cadence up and my power low to get my
running legs ready. I looked down at my bike computer and saw my bike split was
6:29. I was extremely happy with this. I ran straight to my T2 bag, grabbed a
volunteer I knew to spray me down with sunblock and got my shoes on. </span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; mso-ansi-language: EN-US;">I charged
off on the run. I have never felt that fresh running off the bike…let alone
after having as strong of a ride as I just had. I saw lots of friends
cheering as I ran through town and this motivated me a lot more. The pro and
top age group men were coming up for their finish as I was heading out. As I was
nearing Skaha Lake I saw the second place age group male…..and then I realized
it was Ryan Murray!! I was extremely excited for him to be having such a solid
race! Minutes later I saw Sandra and Kristie on their bikes and this just added
to my excitement. I told them how strong I was feeling and how happy I was with
my bike. The miles were flying by heading to OK Falls – the out and back nature
of the run course is great because you see friends ahead of you heading back to
town. </span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; mso-ansi-language: EN-US;">When I hit
the hills around Skaha Bluffs my pace dropped from 9-9:30 miles to about
11:30-12 miles - the hills are challenging and my toes were starting to
blister…and I was starting to get tired. I ran down the final hill into OK
Falls really strong - I was motivated by the can of Rockstar and candy in my
special needs bag. I clocked 2:09 for my half marathon split. The miles
weren’t flying by quite as fast on the way back but I was still running
continuously. I was really struggling when I was running up the false flat
between end of Skaha Lake and the Cherry Lane mall. </span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjODHSio5slKRC-IhQKAhGPQKZv16PXmJl_39tLotoTdrCg3HiPvB_R0Yl5RsIbLMyK0JNyWFE580zuajjeOhW4GRFYMWpV7boCgKcFcD6ZIWLbpeXoXs5l7DlmSEMdtHCiBbAUZw/s1600/Ashley+Turgeon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjODHSio5slKRC-IhQKAhGPQKZv16PXmJl_39tLotoTdrCg3HiPvB_R0Yl5RsIbLMyK0JNyWFE580zuajjeOhW4GRFYMWpV7boCgKcFcD6ZIWLbpeXoXs5l7DlmSEMdtHCiBbAUZw/s320/Ashley+Turgeon.jpg" width="320" /></a></div>
<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; mso-ansi-language: EN-US;"></span><br />
<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; mso-ansi-language: EN-US;">At mile
marker 25 I saw Sandra and Kristie - I handed off my visor to Sandra so it
didn’t ruin my finisher picture. She told me to run the last 1.2 miles hard and
she would see me at the finish. I alternated between focusing on running
strong and concentrating on my good finish photo. The crowd support along
Lakeshore drive brought me in for a 4:32 marathon. I crossed the line
(smiling for my finish picture) in 12:42:39 – roughly 65 minutes faster than my
time in 2011. </span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="font-family: Arial, Helvetica, sans-serif; mso-ansi-language: EN-US;">I am so
happy with the day I had at Ironman Canada. It was a completely amazing
experience. I would like to extend a HUGE thank you to Sandra for keeping me
motivated through a summer of hard work, for knowing when to push me and when
to let me ease off and for generally putting me on a path to success! In the
last few months I have become a little fitter, a little stronger and LOT
mentally tougher. </span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span lang="EN-US" style="mso-ansi-language: EN-US;"><span style="font-family: Calibri;"><span style="font-family: Arial, Helvetica, sans-serif;">In the
weeks leading up to IMC I said it was going to be my last ironman ever….but by
10pm on Sunday night I revised that statement to be my last ironman for a few
years. I had such a wonderful day and it really reminded me what I love about
the sport.</span> </span></span></div>
Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-13081351076329954172012-09-01T19:40:00.000-06:002012-09-04T16:51:18.025-06:00Michael Parker at Dino Dash 10km<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Michael ran the Dino Dash 10km today. On Thursday night, Michael and I talked about his race plan. I felt he could run a high 38 min or low 39 min for 10km. I told Michael to start off at 3:55 per km and if he felt good at the 7 km mark to pick it up a bit. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Here is Michael's account of his race today:</span><br />
<div class="MsoPlainText" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"> </span></div>
<div class="MsoPlainText" style="margin: 0cm 0cm 0pt;">
<em><span style="font-family: Arial, Helvetica, sans-serif;">Started out trying to take it easy, didn't want to run
much faster than my goal pace.</span></em></div>
<em><span style="font-family: Arial, Helvetica, sans-serif;">
</span></em><br />
<div class="MsoPlainText" style="margin: 0cm 0cm 0pt;">
<em><span style="font-family: Arial, Helvetica, sans-serif;">As usual, as time went on, felt stronger.<span style="mso-spacerun: yes;"> </span>Had some doubts about half way through. But
all my training really helped this time.<span style="mso-spacerun: yes;">
</span>Mentally, I knew I could push through and still have enough energy to
last until the end.<span style="mso-spacerun: yes;"> </span>Last 3 km felt
strong, and pushed hard last km.</span></em></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoPlainText" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">The splits: </span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoPlainText" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">1<span style="mso-spacerun: yes;"> </span>03:58</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoPlainText" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">2<span style="mso-spacerun: yes;"> </span>03:55</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoPlainText" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">3<span style="mso-spacerun: yes;"> </span>03:56</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoPlainText" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">4<span style="mso-spacerun: yes;"> </span>03:55</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoPlainText" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">5<span style="mso-spacerun: yes;"> </span>03:58</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoPlainText" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">6<span style="mso-spacerun: yes;"> </span>03:56</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoPlainText" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">7<span style="mso-spacerun: yes;"> </span>03:55</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoPlainText" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">8<span style="mso-spacerun: yes;"> </span>03:57</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoPlainText" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">9<span style="mso-spacerun: yes;"> </span>03:54</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoPlainText" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">10<span style="mso-spacerun: yes;"> </span>03:48</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoPlainText" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">Final time was 39:13.<span style="mso-spacerun: yes;">
</span>Michael came 11th overall.<span style="mso-spacerun: yes;"> </span>2nd in his
age group (45 years -49 years)</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
This is a personal best for 10km! Previous personal best was 41:20 which he did in spring of 2012 at
St Patrick's day run. That is a 2 min and 7 seconds improvement since Mar 17,
2012.<span style="mso-spacerun: yes;"> </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Michael has had a life goal to do a sub 40 min 10km. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Michael will be running St. George Marathon on October 6.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A little background on Michael since starting with me back in June 2010.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">September 2010, Michael ran a marathon in
3:46.<span style="mso-spacerun: yes;"> </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">April 2011, he ran a marathon in 3:19.<span style="mso-spacerun: yes;"> </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">May 2012, he ran a marathon in 3:13:50.</span>Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-41723698586555302632012-08-28T15:13:00.000-06:002012-09-04T16:52:29.178-06:00Ironman Canada 2012 Results<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<u><span style="font-family: "Tahoma","sans-serif";"><strong>Ryan Murray:<o:p></o:p></strong></span></u></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: "Tahoma","sans-serif";">9:16:03 for an 8<sup><span style="font-size: x-small;">th</span></sup>
overall finish. 2<sup><span style="font-size: x-small;">nd</span></sup> overall age grouper and winner of his age
group. Ryan pulled the race together. He hit the mark in every
discipline. On June 15, Ryan and I discussed the plan. It went
something like this (I think we may have adjusted it slightly).<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: "Tahoma","sans-serif";">Swim 55 to
57 min <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: "Tahoma","sans-serif";">Bike 5:00 to
5:10<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: "Tahoma","sans-serif";">Run 3:05 to
3:10<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: "Tahoma","sans-serif";">T1 2 min<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: "Tahoma","sans-serif";">T2 3 min<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: "Tahoma","sans-serif";">Goal Time: 9:05
to 9:22<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b><span style="font-family: "Tahoma","sans-serif"; font-size: 14pt;"><o:p> </o:p></span></b></div>
<b><span style="font-family: "Tahoma","sans-serif"; font-size: 14pt;"><em>What
did he do on race day:<o:p></o:p></em></span></b><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b><span style="font-family: "Tahoma","sans-serif"; font-size: 14pt;">Swim
57:05<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b><span style="font-family: "Tahoma","sans-serif"; font-size: 14pt;">Bike
5:06<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b><span style="font-family: "Tahoma","sans-serif"; font-size: 14pt;">Run
3:07:37<o:p></o:p></span></b></div>
<br />
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<b><span style="font-family: "Tahoma","sans-serif"; font-size: 14pt;">T1
1:31<o:p></o:p></span></b></div>
<br />
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<b><span style="font-family: "Tahoma","sans-serif"; font-size: 14pt;">T2
2:28<o:p></o:p></span></b></div>
<br />
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<b><span style="font-family: "Tahoma","sans-serif"; font-size: 14pt;">Time:
9:16:03<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: "Tahoma","sans-serif";">Ryan
executed a perfect race. Once Ryan reflects, I will be anxious to hear
how he saw his race. As a coach, I could not be more proud.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: "Tahoma","sans-serif";"><o:p> </o:p></span></div>
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<u><span style="font-family: "Tahoma","sans-serif";"><strong>Ashley Turgeon:<o:p></o:p></strong></span></u></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: "Tahoma","sans-serif";">Well, I am
super excited about Ashley. I have watched Ashley grow so much over the
last 2 months. It has truly been a reward to be given the opportunity to
coach Ashley. She has improved massively in both the bike and the
run. Ashley and I met the week of Ironman to go over her race plan.
She simply wanted to improve her time over last year and redeem herself from an
earlier attempt this year. She did that! Ashley went ~65 minutes
faster than her previous time. She biked the bike of her life. She
was so excited when she started her run. At
the 25 mile mark of the run, she had one thing on her mind – fixing her hair
for her finishing photo! She did what she went to Penticton to do.
Ashley finished in a time of 12:42:39.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: "Tahoma","sans-serif";">Watch out
for this young woman as she will be gaining more and more strength over the
next couple of years. I have no doubt that in her next attempt at an Iron Distance
she will be making a huge statement that the clock will reflect and heads will
turn. Super honoured to be working with Ashley. <o:p></o:p></span></div>
Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-86151212644031291222012-08-08T07:39:00.001-06:002013-05-26T05:46:07.112-06:00Interview with Ashley Turgeon and her preparation for Ironman Canada<span style="font-family: Arial, Helvetica, sans-serif;">Ashley Turgeon has been coached by me for about a year now. She first came out just to improve her running. This past June, I began to coach her toward her preparation for Ironman in all three components of the sport. </span><br />
<br />
<span style="font-family: Arial;">I asked Ashley about her training under my guidance.</span><br />
<br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">1.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="font-family: "Tahoma","sans-serif";">How has your preparation for IM
Canada been going?</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Arial, Helvetica, sans-serif;">I think it is going pretty well....I
am feeling stronger than last year in all 3 areas. <br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
<o:p></o:p></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
<span style="mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">2.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-family: "Tahoma","sans-serif";">You
have done IM previously, how has your preparation differed than in the past?</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Arial, Helvetica, sans-serif;">I have trained a lot more
consistently this year. I have been hitting my major workouts. I credit a
lot of this to you for holding me accountable. As well, at a more specific
level my workouts have been a lot more targeted this year (ie X amount of time
in X zone on the bike) rather than doing as much steady state work as I
previously did. <br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
<o:p></o:p></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
<span style="mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">3.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-family: "Tahoma","sans-serif";">What
has been the hardest part of your preparation?</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Arial, Helvetica, sans-serif;">Getting through training sessions
when you are already so tired. I also have been struggling with not being as
excited about IM as I was last year. <br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
<o:p></o:p></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
<span style="mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">4.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-family: "Tahoma","sans-serif";">What
do you feel will be you strongest component of the IM?</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Arial, Helvetica, sans-serif;">I think just pulling everything
together. I am not going to be the fastest swimmer, biker or runner there but I
hope to just stay consistent throughout the day. <span class="apple-style-span"><span style="-webkit-composition-fill-color: rgba(175, 192, 227, 0.230469); -webkit-composition-frame-color: rgba(77, 128, 180, 0.230469); -webkit-tap-highlight-color: rgba(26, 26, 26, 0.296875);"> </span></span></span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<br /></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
<span style="mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">5.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-family: "Tahoma","sans-serif";">What
is the hardest workout you have done and how do you feel it has prepared you?</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Arial, Helvetica, sans-serif;">Oh there were so many....which one
to pick. I think I would have to say a 214km ride that I did the day after a
170km ride was my hardest workout. Getting through that reinforced sometimes
you just have to suck up all your negative thoughts and just push through a
ride and it was a big confidence boost for me to know I can do that! </span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<br /></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
<span style="mso-fareast-font-family: Calibri;"><span style="mso-list: Ignore;">6.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-family: "Tahoma","sans-serif";">Talk
about goals for the race in general...</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Arial, Helvetica, sans-serif;">I would like to improve upon my race
from last year in all 3 disciplines time wise. I think though my bigger goal is
just to try pushing myself a little more. Last year I had a really conservative
race and was reasonably comfortable (if that is possible during an ironman) all
day - so I just want to push myself a little harder this year. I think your
workouts especially on the bike have prepared me for that.</span> </span></div>
Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-25353644849095019032012-05-05T09:26:00.000-06:002012-05-05T09:35:21.114-06:00Improve your Marathon Time- Change your Training!The other day I was sitting in the hot tub at Talisman and was listening to a conversation about training for a marathon. Before I begin, I want to say that I think it is great that so many people are taking up fitness to complete marathons and ironman distance events. However, I do strongly believe that once an individual has succeeded down this path the next step should be to get better at these events and not just finishing. Time and time again, I hear about people either hammering through training or just putting in way too many kilometers of training. I would like to offer up some suggestions on ways to get stronger and faster without hammering and adding kilometers.<br />
<br />
Owen Anderson (who I believe is one of the most knowledgeable individuals on running) suggests increasing leg-muscle power during pre-marathon preparations, rather than by focusing on long, slow runs. I agree with Anderson and this was the key to how I trained and how I train people today.<br />
<br />
Here is what Anderson has to offer. If you take 180 steps per minute when you run, and it takes you about 3 hrs and 30 min to run a marathon, then you are taking a total of 37,800 steps for the race. By increasing leg power you will spend less time on the ground with each foot strike as you contract your muscles more explosively. In addition, you will increase your stride length meaning that you cover more ground between steps as your muscle contractions become more forceful.<br />
<br />
Let's follow what Anderson says further. He states that if you improve power and this results in .02 seconds less time on the ground per foot strike, then this equates to 756 second improvement in your marathon time (37,800 times .02 seconds). This is an improvement in time from 3:30 to 3:17:24.<br />
<br />
Anderson goes on to suggest that if the improved power also gives you an extra half-inch of distance between foot strikes, then you save about 500 meters (37,800 steps X .5 inches). This means that you would shave two minutes off your time. Your time would now be down to 3:15.<br />
<br />
Strength is the pre-requisite to becoming more powerful. Hill running and running-specific strengthening movements help to increase your strength. After increasing strength it is important to add plyometric drills such as hops, bounds, one-leg hops in place, step-ups, split squats, etc. <br />
<br />
Another important component of training for a marathon is to incorporate marathon pace runs. Instead of plugging through and doing a long 20 to 22 mile run every weekend, try incorporating marathon pace runs every other weekend. Start with 3 miles and gradually increase to 10 miles. For example, run 6 miles at an easy pace, then run 3 miles at marathon pace, follow this up with 6 miles at an easy pace. Eventually, increase the 3 miles to 10 miles over the period of training toward the marathon.<br />
<br />
Of course, incorporating various types of intervals during the week is another important element to improving times. However, just by changing things up through the addition of what is suggested above, huge improvements can be made.Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com2tag:blogger.com,1999:blog-30008258.post-49303998270228192412012-05-05T09:15:00.000-06:002012-05-05T09:15:37.695-06:00The question<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdePaNwideDvl0mKdPhcxVJ7F6h2DZnG1RACThwvURTAeTj7xJPv2TsLKUyj-KpcKOYLFVPO4PJJjHKyRXSn_7WqVYosVzsKvaS65ZPrZkXnsjexgkloQgQCxOGja5-0M8Aw7w5A/s1600/s-HOMER-RUNNING-large.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5491702211273741202" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdePaNwideDvl0mKdPhcxVJ7F6h2DZnG1RACThwvURTAeTj7xJPv2TsLKUyj-KpcKOYLFVPO4PJJjHKyRXSn_7WqVYosVzsKvaS65ZPrZkXnsjexgkloQgQCxOGja5-0M8Aw7w5A/s400/s-HOMER-RUNNING-large.jpg" style="cursor: pointer; float: left; height: 190px; margin: 0px 10px 10px 0px; width: 260px;" /></a><br />
Should I be pacing myself or going all out when I’m training?<br />
<br />
<strong>The answer</strong><br />
<br />
Last winter, gold medalist Simon Whitfield led a squad of triathletes from the Canadian national team on a trip to Nike headquarters in Portland, Ore., for a 10-day training camp. Their goal: to elevate their running game by learning from the elite crew of distance runners and highly sought after coaches based there.<br />
<br />
One of the key lessons they picked up was the importance of finding the right pace – that, at least in training, going faster isn’t always better. It may sound obvious, but sports psychologists believe that learning to monitor and adjust to feedback during training is a powerful tool for developing expertise – even in apparently simple activities such as running and biking.<br />
<br />
The group Mr. Whitfield trained with in Portland included Simon Bairu of Regina, who earlier this month smashed the Canadian record for 10,000 metres by 13 seconds at a race in Palo Alto, Calif., running 27:23.63. Chris Solinsky, another member of the group, broke the U.S. record in the same race, and a third member of the Portland group also dipped below the old U.S. record.<br />
<br />
“They’re so precise about their pacing,” Mr. Whitfield says. “We came home with the message that when a tempo run is supposed to be, let’s say, 3:05 [per kilometre] pace, then 3:03 pace is not a success. That’s a fail.”<br />
<br />
Such precision may be daunting, but it’s a hallmark of “deliberate practice,” a concept advanced by Florida State University cognitive psychologist Anders Ericsson and popularized in recent books like Malcolm Gladwell’s Outliers: The Story of Success. The best way to master an activity is not simply to repeat it mindlessly over and over again, Dr. Ericsson argues, but to set specific goals and monitor how well you meet them.<br />
<br />
The theory is most commonly applied to highly technical activities such as tennis or violin; for simpler activities such as running, “practice” usually involves simply heading out the door and doing it. But in a study of the training practices of elite runners by University of Ottawa researchers Bradley Young and John Salmela, what separated the highest-performing group from their less accomplished peers was how much they incorporated elements such as interval training, tempo runs and time trials, all of which require ongoing attention to pace and other feedback.<br />
<br />
Once you become familiar with how different paces feel and how long you’re able to maintain them, knowing your speed can actually enhance performance, according to a study in a forthcoming issue of the British Journal of Sports Medicine. Researchers had cyclists perform a four-kilometre time trial around a track, with no intermediate pacing information provided. When they repeated the trial with pace feedback after each 250-metre lap, the times improved; when the riders were given deliberately incorrect pace feedback, the times got slower.<br />
<br />
You don’t need to head to a track to implement these ideas. Many bike paths have kilometres marked, and you can use programs such as Google Earth to measure a route. Alternately, you can simply pick a few landmarks along your route without worrying about the precise distance, and monitor how your time between those landmarks varies from week to week.<br />
<br />
The goal isn’t to get faster every time you run; it’s to develop an automatic feel for how fast you’re running, so that when you do check your watch, it just confirms what you already knew.<br />
<br />
“I think that it is extremely important for an athlete to understand how they feel during exercise,” says University of Bedfordshire exercise physiologist Lex Mauger, the lead author of the cycling study. “Performance varies from day to day, so a particular pace that was appropriate one day may not be the next.”<br />
<br />
After two Olympic medals, you might think Mr. Whitfield had pretty much figured out how to train. But it’s his attention to these details and his desire to keep learning that underlie his continued success – even though he confesses that incorporating the new lessons hasn’t been easy.<br />
<br />
“Even our tempo run today turned into one of those where you’re slowly ramping up and up and up,” he laughs. “But in general we’re trying to be more precise about what pace we’re supposed to run.”<br />
<br />
<em><strong>Alex Hutchinson blogs about research on exercise at sweatscience.com.</strong></em>Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-54228026871639144572011-12-11T13:57:00.004-07:002012-05-05T09:17:25.950-06:00Running does involve skill development<div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Regardless of the level of runner learning proper running mechanics is important. Learning proper mechanics will improve your performance and help you avoid injuries. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><br />
<span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Everyone’s form looks a bit different. Some individuals run low to the ground with little knee lift while others run powerfully, with high knee lift and a strong kick. Even within my own group I have athletes that run with a slight forward lean and others that run very upright. <span style="mso-spacerun: yes;"> </span>However, there are a number of elements that are common to almost all successful running styles. Good running form is a learned skill.<span style="mso-spacerun: yes;"> </span>As an athlete progresses to more advanced levels of running, the more important running form becomes.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Proper form involves having the chest out just a few inches with the shoulders back, letting the body fall forward, with the center of gravity being over the feet, and the arms at a right angle. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><u><span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><span style="color: lime; font-family: Arial, Helvetica, sans-serif;">Foot Plant</span></span></u></b></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">For distance runners, the most efficient foot plant is one in which the foot lands directly under the hips or your center of gravity. The ideal landing position is slightly toward the outside edge of your foot, just behind your little toe. Your foot would then naturally roll slightly inward while pushing off over your big toe. The slight inward roll of your foot is called pronation and provides some cushioning during the running stride. A small amount of pronation is normal and desirable, but excessive pronation can also be the cause of injury and stride inefficiencies. Excessive pronation can be caused by weak muscles in your lower leg or stride inefficiencies. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">The most common problem I see in foot strike is landing on the heel.<span style="mso-spacerun: yes;"> </span>When you land on your heel, the leg is straight and extends in front of the body.<span style="mso-spacerun: yes;"> </span>This combination transfers a lot of impact up though to the knee and hip.<span style="mso-spacerun: yes;"> </span>Shin splints (pain of the front of your lower legs) is the common running injury that can be caused by heel striking. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">A heel first foot plant also means you are over striding. You are reaching out in front of your body with each step you take. When you reach out in front of your body, you will land heel first and essentially be putting on the brakes with each step. You are wasting energy and making your training run harder than it should be.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Toe first landing is more appropriate for sprinters and not distance runners.<span style="mso-spacerun: yes;"> </span>Toe first landing places too much stress on the calf muscles. </span></div><div class="MsoNormal" style="line-height: 19.5pt; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><u><span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><span style="color: lime; font-family: Arial, Helvetica, sans-serif;">Posture</span></span></u></b></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Some time ago on my blog I wrote about my early days of running, and how I spent a year only working on form.<span style="mso-spacerun: yes;"> </span>This was important to become more efficient and eventually faster.<span style="mso-spacerun: yes;"> </span>A straight and erect back with a slight lean is what one needs to strive for.<span style="mso-spacerun: yes;"> </span>The very slight forward lean provides for a completely balanced posture. Balance is the key word. You should always feel as if your upper body is in balance above your hips.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Try this:</span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Stand.<span style="mso-spacerun: yes;"> </span>Lean your body forward and backward.<span style="mso-spacerun: yes;"> </span>Notice how your position changes your balance. Only when you are standing with a straight upper body do you feel in balance.<span style="mso-spacerun: yes;"> </span>Now start to walk forward. When you are beginning to move shift your upper body very slightly forward. You are leaning into your movement. In a way when you walk you are actually falling forward and catching yourself with your legs. Running is the same.<span style="mso-spacerun: yes;"> </span>When you run you need to lean forward to keep your body balanced over your hips.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">If you kept your body straight your balance would be shifted to the rear of your body. You would not be able to continue the action of falling forward. You would have to reach out in front of your body and pull your legs back to create forward motion.<span style="mso-spacerun: yes;"> </span>A backward lean will cause you to over stride and land heavily on your heel, which will also stress your knees, hips and back.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">If you lean too far forward you will begin a stumbling, high impact stride. You will also put excessive stress on your knees and back. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><span style="font-family: Arial, Helvetica, sans-serif;">Another common form error is sitting too much.<span style="mso-spacerun: yes;"> </span>This causes your feet to be in front of your body with a very weak push off behind your body.<span style="mso-spacerun: yes;"> </span>Essentially, you are creating additional contact time with the ground which can lead to Achilles problems.<span style="mso-spacerun: yes;"> </span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Running with your hips forward will help your knee lift higher, with less effort.</span></div><div class="MsoNormal" style="line-height: 19.5pt; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><u><span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><span style="color: lime; font-family: Arial, Helvetica, sans-serif;">Stride Length</span></span></u></b></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Over striding is a very common problem I see when someone is trying to get faster.<span style="mso-spacerun: yes;"> </span>Forcing a long stride length will not improve speed or running efficiency. Over striding results in reaching out in front of the body with the foot and landing heavily on the heel, and causing a braking action.<span style="mso-spacerun: yes;"> </span>Remember your foot should land directly under your body with every step.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">It is still important to still find your maximum stride length but without over striding.<span style="mso-spacerun: yes;"> </span>The key is not to reach out with your forward foot.<span style="mso-spacerun: yes;"> </span>Allow the forward momentum of your body to catch up with your forward foot so that no braking action is initiated. <span style="mso-spacerun: yes;"> </span>Think increasing your stride length by opening up your stride or making bigger circles with your feet and legs. </span></div><div class="MsoNormal" style="line-height: 19.5pt; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><u><span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><span style="color: lime; font-family: Arial, Helvetica, sans-serif;">Stride Mechanics</span></span></u></b></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Your stride should be quick and light and all your effort should be forward.<span style="mso-spacerun: yes;"> </span>It is important to minimize any up and down motion which leads to wasting energy.<span style="mso-spacerun: yes;"> </span>In addition, listen to your steps.<span style="mso-spacerun: yes;"> </span>Your steps should be light and quiet.<span style="mso-spacerun: yes;"> </span>A noisy step means you are running with too much up and down motion, or are leaning forward too much. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Knee lift is less important in distance running compared to sprinting.<span style="mso-spacerun: yes;"> </span>A high knee lift requires the use of too much energy to maintain for a long period of time. <span style="mso-spacerun: yes;"> </span>A proper knee lift should feel like you are driving your knee forward, not up. A forward knee drive will result in a low to the ground and efficient forward running motion.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">To initiate your foot plant, slightly pull your lead foot back gently so that it will match the speed of the ground moving under your body. That way you will avoid any braking action and will run very smoothly and efficiently. Immediately after your foot plant concentrate on quickly picking your foot up to continue the cycling motion. </span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><b style="mso-bidi-font-weight: normal;"><u><span style="color: lime; font-family: Arial, Helvetica, sans-serif;">Arms</span></u></b></span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Keep your arm swing compact and your elbows at about a 90 degree angle.<span style="mso-spacerun: yes;"> </span>The arms should hang loose and relaxed, close to the body. Avoid any tenseness in the shoulders and the wrists should be loose and floppy.<span style="mso-spacerun: yes;"> </span>Do not clench your fists. <span style="mso-spacerun: yes;"> </span>Drive your arms backward.<span style="mso-spacerun: yes;"> </span>Driving your elbows back when you run will help you run with a quick, light and efficient stride. This is important as a forward arm drive will encourage over striding.</span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><span style="font-family: Arial, Helvetica, sans-serif;">The arm swing provides balance and coordination with the legs.<span style="mso-spacerun: yes;"> </span>As such, do not drive your arms above your chest or behind the midline of the body.<span style="mso-spacerun: yes;"> </span>Do not cross your hand in front of your body.<span style="mso-spacerun: yes;"> </span></span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">To practice arm drive use a light set of weights and mimic the running motion.<span style="mso-spacerun: yes;"> </span>Arms drive your stride!</span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><u><span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"><span style="color: lime; font-family: Arial, Helvetica, sans-serif;">Summary</span></span></u></b></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Essentially, when one become more efficient as a runner, the outcome is three things:</span></div><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify; text-indent: -18pt;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="mso-fareast-font-family: Tahoma; mso-fareast-language: EN-CA;"><span style="mso-list: Ignore;">1.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Stride length becomes longer</span></span></div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0cm 0cm 0pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify; text-indent: -18pt;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="mso-fareast-font-family: Tahoma; mso-fareast-language: EN-CA;"><span style="mso-list: Ignore;">2.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Contact time with the ground is reduced</span></span></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0cm 0cm 10pt 36pt; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify; text-indent: -18pt;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="mso-fareast-font-family: Tahoma; mso-fareast-language: EN-CA;"><span style="mso-list: Ignore;">3.<span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Cadence is quicker</span></span></div><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">By working on form, the above will be the natural outcome.</span></div>Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com1tag:blogger.com,1999:blog-30008258.post-91306429072498559882011-10-09T18:45:00.001-06:002013-05-26T05:47:32.071-06:00Great results for my athletes this weekend!<span style="font-family: Arial, Helvetica, sans-serif;">Brad Jacobs ran Victoria Marathon in a personal best time of 3:17:26.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Heather Wiebe (over 40 years of age) ran fantastically at Portland right on pace for 3:15:14</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Heather Johnson took the win in Kelowna Marathon in a time of 3:10:20</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Now I do not coach my niece, Faye Stenning, but she ran her first half marathon in Victoria in a time of 1:21:46!!! Wicked!</span>Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-9821110074863785342011-09-02T14:12:00.009-06:002012-05-05T09:08:52.066-06:00The TransRockies Run Experience<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFfZHDDLSUq3rkXnSfLhGQKX5N6hiRAqwP6kzAjqioAkKcnaCBDQ-lBhUvRfketdFckHD52Ej1juOWWvqW2tHTXikBJPt82IsBntNItHW5qgalrxQ2b8wdckRBknZ0xKt87gkrIA/s1600/img_a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="87" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFfZHDDLSUq3rkXnSfLhGQKX5N6hiRAqwP6kzAjqioAkKcnaCBDQ-lBhUvRfketdFckHD52Ej1juOWWvqW2tHTXikBJPt82IsBntNItHW5qgalrxQ2b8wdckRBknZ0xKt87gkrIA/s320/img_a.jpg" width="320" /></a></div><br />
At some point late last year a few people were talking about this event called the TransRockies Run. They described it as a trail run done with a partner. They indicated that they were going to do it. I got curious and looked it up. Upon cruising the website for a mere couple of minutes, I found myself entering. No thought process, no idea of what it entailed, and no partner in mind. After all I used to be a world class runner so how hard could this possible be! At the time, I was not even able to run. Really had not been running for 18 months, and the likelihood of running was not even in sight. What was I thinking! Read on as you will soon realize my awakening. By the way, none of those individuals who originally talked about doing the event entered the race.<br />
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My first priority was determining how the heck I was going to heal a torn calf and a chronic gluteus medius problem. My second priority was finding a partner. The two kinda solved at the same time. I needed to see my friend Dr. Sharisse Kyle for my calf. The visit resulted in me blurting out that I was going to do the TransRockies Run. My next sentence was something about needing a partner, and asking her if she would be my partner. Now Sharisse is no stranger to adventure. She has done some crazy things. She basically said she would give it some thought. Within 24 hours an email arrived from Sharisse indicating she would do it!<br />
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In February, I was able to start running. Had a minor set back for about two weeks in March. The endurance factor did not seem like a problem as I seemed to be able to build up quickly. However, the speed factor was completely gone. I sucked. My interval times were the slowest I have ever seen. That was discouraging. I kept reminding myself that I was older now but I still had this nagging presence in the back of my head that said I could make a comeback of sorts. Delusional Sandra!<br />
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From the period of March through July, I attempted to balance my commitment to my road cycling team and my need to put in kilometers of trail running in the mountains. By July, I came to the realization that I did not have the capacity from a time and capability front to do both. Every time I bike raced, I realized how trashed my legs were from running. I just could not push on the bike. I was already facing the fact that my power level on the bike was going down due to age. Just this added to the equation. <br />
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My training through the summer months was pretty simple. I did one session of hills and intervals each week. My weekends consisted of alternating three consecutive long runs with a tempo run and long run. Weekend one would be Friday 25 km on mountain trail, Saturday 30 km on mountain trail, Sunday 32 to 35 km on the road. Weekend two consisted of Friday 25 km mountain trail or road, Saturday a trail race or tempo run, and Sunday 32 to 35 km on the road. Every weekend, I found myself tired but getting stronger. I knew I was cramming things in, but it was what I had to work with.<br />
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June 28 bad news comes...I am volunteering at a bike race and get an email confirming that my partner for the race is injured. I panic a bit, but get it together and formulate a plan. I firmly know that I want to do this race and nothing is going to stop me. I determine that I can always do the 3 day race instead of the 6 day journey. By the way, doing the 6 day race as an individual is not an option. After a few days, I decide that I should see if I can find another partner. I send an email to Heather Johnson asking if she would be interested. She spends a few days thinking it over, and decides that she will join me. I am totally excited and relieved.<br />
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The day approaches for the departure to Colorado. I meet Heather at the Denver Airport. This is also where we meet our transportation to the start of the race. Amongst the crowd is fellow Calgarian, Rosemarie Gerspacher. Rosemarie appears calm as usual. Heather and I appear as rookies, nervous as heck!<br />
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The event is extremely well organized by GORE-TEX. I considered this is an experience of a lifetime. The race traverse trails from Buena Vista to Beaver Creek. The course is a mix of single track, double track, water, and forest road, and has over 20,000 feet of climbing over six days. The race is safe. The camps each night are clean, and the food is awesome. The volunteers and medical staff are incredible. There is nothing negative to say about this event!!<br />
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The mileage of 120 miles over 6 days is not too much to handle if you have a high-mileage background. However, like a bike stage race, you have to get up and race every day. This is hard, and is compounded by the fact that you sleep in a tent every night. Not exactly getting the best sleep both from a surface perspective, and the fact that there are another 399 tents present. Imagine, the zipping and unzipping of tents when the need of each person to go to the bathroom is different. Further, the snoring sounds traverse through the camp louder in the wilderness than in a house! There are also the heated discussions of some teams; mostly married couples who thought this would be a grand honeymoon?! By day 3, I got used to things. I even got used to Heather accidentally kicking me in the head in the middle of the night!<br />
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You would think that racing by 8 am in the morning and finishing daily by noon to 2 pm daily, that you would have lots of time to just "be". However this is not the case. There are things to tend to before the 5 pm dinner bell rings. It goes something like this. Finish. Snack on some food. Head to some cold river/lake and ice the legs. Head to back to the location of that night's tent village. Stretch, roll, get a massage, shower, and tend to blisters. At 5 pm, it is meal time. This is followed by stage awards and a preview of the next day. I was in bed by 8:30 pm pretty much every night. Wake -up was at 5:30 am. Breakfast at 6 am. Race start was 8 or 8:30 am daily. Repeat.<br />
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The race starts in Buena Vista. As this is the first night, we are able to stay in a hotel room. Our hotel was the Mountain View. Sounds nice, doesn't it. We should have been concerned by the look of it from the outside. I remember making the comment that it is only one night, and maybe it is nice inside. The truth came clear by the sign at check-in that said "No refunds after 10 minutes of checking in"! Oh boy! Heather and I sceptically go to our room.<span style="font-family: Arial, Helvetica, sans-serif;"> </span> We open the door, and both of us blurt out saying "f#$k" at the same time. I immediately check for bed bugs. The bathroom was a disaster with a rotting and mould infested ceiling. This is our home for the night. There is no alternative as everything is booked with the race and the Pro Bike Tour. A tent would have been a better alternative!!<br />
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Day 1: Buena Vista to Railroad Bridge Campground. This leg was just under 20 miles. It is the easiest leg from a terrain and climbing perspective. We climb only 2500 feet. However, the last 5 miles is on a gravel road which is fully exposed. It is like a death march for this last 5 miles. It was very hot! What was difficult about this stage was the sand. Yes sand. It was like running on a soft sandy beech but only up a mountain. My hips were very sore at the end of this stage.<br />
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Elevation start 7945 ft. Elevation end 8261 ft.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirqaS5wH5qVG25b2H0Sjm0pnihyphenhyphenlu1PFk92EjXlExw1IV1tArnPtSoAqtsmHW9vAWgxcT5XCSu17jv-WotvtWCOkJbDA3rsiG3b4F186YvJcC3heoz4ItLixY788pxYZDOc3IF4w/s1600/stage1-start.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirqaS5wH5qVG25b2H0Sjm0pnihyphenhyphenlu1PFk92EjXlExw1IV1tArnPtSoAqtsmHW9vAWgxcT5XCSu17jv-WotvtWCOkJbDA3rsiG3b4F186YvJcC3heoz4ItLixY788pxYZDOc3IF4w/s1600/stage1-start.jpg" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixHyKlKIG9CoY7iiN-c-sGvNExwbU3P-waiB80QNMaF2K_cnxutvPXvijCJiOuxNBHeXAiZbaCWU4oeZ_z3fyP7jEJqzmtONgsjlKbpldSyX8UYqnEZrtiNfKG2aBIemLf9lvRjg/s1600/stage1-terrain.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixHyKlKIG9CoY7iiN-c-sGvNExwbU3P-waiB80QNMaF2K_cnxutvPXvijCJiOuxNBHeXAiZbaCWU4oeZ_z3fyP7jEJqzmtONgsjlKbpldSyX8UYqnEZrtiNfKG2aBIemLf9lvRjg/s1600/stage1-terrain.jpg" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguWgYM59hS7xMDJC_S_X0NVbgvq3BRbK6CsoOFzKXpSuYZtH00MLlTKcl6yRjrcH-Ff3h4KWAmTzWBFk1GVjLwYJ-xdYaGf8fRM0nbNiIrAyi6_GmN_ODL9dQlqWmA6O7G04b4Zw/s1600/TRR+stage+1+RR+Tunnels.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguWgYM59hS7xMDJC_S_X0NVbgvq3BRbK6CsoOFzKXpSuYZtH00MLlTKcl6yRjrcH-Ff3h4KWAmTzWBFk1GVjLwYJ-xdYaGf8fRM0nbNiIrAyi6_GmN_ODL9dQlqWmA6O7G04b4Zw/s1600/TRR+stage+1+RR+Tunnels.jpg" /></a></div><br />
Day 2: The Hope Pass day. This is so steep and rugged that llamas carried water up the mountains for us. The stage was straight up and straight down. 13.4 miles with 3200 feet of climbing. The pool in Leadville was a welcomed site. A shower at the pool; how nice is that! By the way, Leadville is a pretty cool town. This is also where I met Alistair and Kim. Two really cool people from Toronto. They quickly became a part of my daily routine at the camps each day.<br />
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Elevation start 9662 ft. Elevation end 9488 ft.<br />
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Day 3: Leadville to Nova Camp Hale. This leg was 24 miles with 2700 feet of climbing. Heather and I thought this was the leg that would be well suited to us. More of a rolling terrain leg. However, this leg was very rooty and rocky. Very technical I thought. This is also the leg where I took a crash just after checkpoint 2. I tripped and flew down and hit the ground hard on the descend. I screamed in pain as all of my body weight was on my baby finger and the finger next to it which was situated under my waistline on the fall. I got up looking at my hand and my baby finger was sideways. I grabbed the finger and popped it back into place. Instinct. Runners behind us stopped to try to help. My palm was cut and blood was gushing out like a volcano erupting. A runner from another team gave me her bandetta to wrap around the wound. Within minutes it was soaking with blood. A group of mountain bikers also tried to assist. I was determined that it was minor but my hand began to really throb and the swelling set in. I sent all those that tried to help on their way. Heather and I continued. to make our way down. Within a couple of miles we finished the descend; the final 4 miles were on a gravel road. I started to get chills and started to feel dizzy. I looked at Heather and said, "We have to try and run hard". She did not ask any questions but responded. We ran for about 3 of those 4 miles. The last 800 meters was pretty much a blur. We crossed the finishing line of the stage, and I went straight to the medical tent. I was quickly driven to Leadville for medical treatment. I had to get stitches in my palm which by the time they finished had been bleeding for eight hours. In addition, a partial cast for my two broken fingers was required. A splint was considered but would offer no protection for the remainder of the race. They had to take an x-ray to convince me that my fingers were broken. I did not even want stitches but was convinced otherwise once they applied the freezing to my palm and began cleaning the wound. The cut was deep and I refrained from watching after they moved huge chunks of skin to the side to reach in to grab particles of grit. I was lucky not to have any tendon damage. By the way, my finger fractures are referred to as a boxer fractures. It is the same fracture boxers get in fighting. <br />
<br />
I was given antibiotics and painkillers. The morning of stage 5 would be the last time I would take the painkillers as they caused me huge problems.<br />
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Elevation start 10040 ft. Elevation end 9226 ft.<br />
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Day 4: Camp Hale to Red Cliff covers 14 miles and has 2800 feet of climbing. Even though I thought this stage was a lot of fun, I was pretty much a nervous wreck. I was in a lot of pain and my hand was very swollen. Like stage 3 it goes pretty much straight up and straight down. This is a fun stage as there are a few miles of running in the water. With the heat, this is so refreshing. I think this stage was a favourite amongst all racers. In addition, we finished in Red Cliff, and it was fish tacos at the local restaurant before heading to camp. Heather and I had considered this a recovery stage.<br />
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Elevation start 9226 ft. Elevation end 8657.<br />
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Day 5: Red Cliff to Vail covers 23 miles and has 4100 feet of climbing. Heather and I were determined to make these last two legs the legs that we would try to move from 5th in our category of Women's 80+ to 3rd. In the end, we did not get there but that likely was due to what transpired on this leg as a result of my crash on leg 3. I had a bad reaction to the medication. My heart rate was uncontrollable. I could barely walk briskly without it shooting through the roof. This resulted in us having to walk 13 miles of this leg. It was hard for both of us. Heather was at a loss of what to do, and I felt horrible for not being able to control what was happening to me. We were silent for most of this journey. It took 13 miles for the medication to work its way out of my system. Finally, we were able to run the last 10 miles. We were able to move along well at this point. Upon crossing the finish line, both Heather and I needed time to deal with our own feelings. We went in separate directions for a couple of hours. I went in to Vail and watched part of the Pro Bike Time Trail, and Heather found space elsewhere. A few hours passed, and we met at our tent. We hugged and knew that everything was okay. It was just a hard day. <br />
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Elevation start 8657 feet. Elevation end 8162 ft.<br />
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</div>Day 6: The last stage covers just under 24 miles and climbs 5000 feet. It goes from Vail to Beaver Creek. It finished about 150 meters from our hotel we booked. I was determined to redeem myself and make this stage a great stage. I could not live with myself if I put Heather through what I did on stage 5. Stage 5 was a long day! Stage 6 did turn out to be a great stage. However, it had so much climbing. Heather was the hero. Every steep uphill, Heather pushed me up. It was a saving grace. It allowed us to keep momentum. We never spoke about it. She just did it and I accepted. It was a silent gesture. A true gesture of teamship. I swallowed my pride and accepted knowing that this is what had to be done. We raced this stage extremely well. Even though we never moved out of 5th spot for the entire race, we finished knowing this was the best we could do. We finished knowing that the last day is the way we would have liked to have raced throughout.<br />
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Our hotel was amazing. The half hour shower, soft bed with fluffy pillows made me quickly forget about the tent.<br />
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Elevation start 8162 ft. Elevation end 8100 ft.<br />
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The event was a truly unique, and amazing. It is something I will not do again but I am certainly happy I did do it. I met some great people, and got to know others much better than before. Most importantly, I was humbled. I gained a deal of respect for ultra runners that I did no possess before. <br />
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Thank you TransRockies Run. Thanks to Heather for teaming up with me. <br />
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Finish was 5th in the 80+ Women. I am proud of that!<br />
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</div>Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-84155142716555537902011-08-08T13:29:00.000-06:002012-05-05T09:08:52.040-06:00TJ- my loyal companion of 16 years- RIP<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVS0zR1TarT-AOxVb1HkOKfqnnuRFze9ZE0J7i_qoT2OpqJUrFNQ92avn1JsiLMrwvwK19QN5Zn0QDmAy8eBEJkVpOUYI0izF7245-ysGxv9kY34O-b2O8Xef5NcYXibVY5a0QyQ/s1600/IMG00429-20110604-1741.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240px" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVS0zR1TarT-AOxVb1HkOKfqnnuRFze9ZE0J7i_qoT2OpqJUrFNQ92avn1JsiLMrwvwK19QN5Zn0QDmAy8eBEJkVpOUYI0izF7245-ysGxv9kY34O-b2O8Xef5NcYXibVY5a0QyQ/s320/IMG00429-20110604-1741.jpg" width="320px" /></a></div>Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-89651427460125527782011-08-03T11:25:00.005-06:002012-05-05T09:08:52.057-06:00A blog update and a preview of Trans Rockies Run August 21 to 26.<br />
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I have not written in some time so I thought I best get on it. I have had a very busy summer being away every weekend in the mountains running as I prepare for the Trans Rockies Run. As well, my day time life as a Project Manager has been busy with a tough project with high visibility. Those that know me realize that I only take on complex and challenging gigs. My last two projects have been super rewarding, and are well known in the marketplace.<br />
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I am happy to be running consistently, and gaining strength that has not been around for the last two years do to injuries and the inability to run. Bike racing has been the focus over the last two years as such. However, since Banff Bike Fest I have been on the bike very little as running has been occupying all my time; trail running has a way of making the legs very sore! I do miss the bike, and I am very excited about cyclo cross starting upon my return from the Trans Rockies Run. I really was sad when I tore two tendons in my calf half way through cylco cross season last year. I will also be competing in cross country running in the fall as Nationals are in Vancouver this year. I would love to be able to obtain a top 10 finish in the Masters (over 35 years of age). <br />
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The Trans Rockies run begins on August 21. I began my three week taper toward the race this past Monday. On Sunday, I will do a 20km trail race in Canmore as part of my preparation and taper. I am very excited, nervous, and frankly scared of doing the Trans Rockies Run. I love cross country running, but trail running has been an awakening. It is tough, and draining. The downhills have been hard on the legs, but I feel my quads and toes have adjusted to the impact and jarring. The scenery and beauty of my own back yard of Kananaskis and the Rockies has been very rewarding in my journey. I am very excited to see beauty of Colorado through running from Buena Vista to Beaver Creek.<br />
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What is the race all about? The elevation is all above 7,000 feet. A total of 62% of the race is between 7,000 and 10,000 feet and the remaining 38% is between 10,000 and 13,000 feet. In terms of surface, 88% is on trail and 12% on paved roads and pathways. The breakdown of stages are as follows:<br />
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<span style="color: lime;">Stage 1: Buena Vista to Railroad Bridge - 20.9 miles, 2,550 feet elevation gain</span><br />
<a href="http://www.youtube.com/watch?v=TuQrK9VuVPc">http://www.youtube.com/watch?v=TuQrK9VuVPc</a><br />
<span style="color: lime;">Stage 2: Vicksburg to Twin Lakes - 13.3 miles, 3,250 feet elevation gain</span><br />
<a href="http://www.youtube.com/watch?v=ITGAWJZTgho">http://www.youtube.com/watch?v=ITGAWJZTgho</a><br />
<span style="color: lime;">Stage 3: Leadville to Nova Guides at Camp Hale - 24.2 miles, 2,800 feet elevation gain</span><br />
<a href="http://www.youtube.com/watch?v=ivISxZqr4wg">http://www.youtube.com/watch?v=ivISxZqr4wg</a><br />
<span style="color: lime;">Stage 4: Nova Guides at Camp Hale to Red Cliff - 14.1 miles, 2,900 feet elevation gain</span><br />
<span style="color: lime;"><a href="http://www.youtube.com/watch?v=lV5QGa7fUtM">http://www.youtube.com/watch?v=lV5QGa7fUtM</a></span><br />
<span style="color: lime;">Stage 5: Red Cliff to Vail - 23.6 miles, 4,200 feet elevation gain</span><br />
<a href="http://www.youtube.com/watch?v=r58VJOiOuI0">http://www.youtube.com/watch?v=r58VJOiOuI0</a><br />
<span style="color: lime;">Stage 6: Vail to Beaver Creek - 23.4 miles, 5,100 feet elevation gain</span><br />
<span style="color: lime;"><a href="http://www.youtube.com/watch?v=QMYKLMZLil4">http://www.youtube.com/watch?v=QMYKLMZLil4</a></span><br />
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<strong>In summary, we will cover 119.5 miles, 20,800 feet elevation gain.</strong><br />
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The Trans Rockies Run is done with a partner. The rules are pretty simple: you have to do the run starting and finishing together. At all control points, and at the finish of each stage, the team must be within the allowable time limit of two minutes of each other. A penalty of 60 minutes is assessed otherwise.<br />
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My teammate for the event was Dr. Sharisse Kyle, but she tore her meniscus. As such, I had to find a new partner. I am happy to say that Heather Johnson will be joining me. Heather is a strong runner, and I am happy that she agreed to participate with me. Heather is getting married on August 6, and it looks like this will be her honeymoon! <br />
.Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-71726347837160545352011-07-18T16:31:00.000-06:002012-05-05T09:08:52.029-06:00Remembering Jay<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL03ipfMz4fL-F82A1pz_SULVNhMAD78vUmcfhvAyE_mWgGmWn4SLj-fFMsZm6LT-70tUkR_KFijgu6xzN1sHpqezmey2bcPqmj19c85ZGA2Q1KJFstaEpEZf7PJ26KvX02xZf0Q/s1600/Jason+Lapierre.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" m$="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL03ipfMz4fL-F82A1pz_SULVNhMAD78vUmcfhvAyE_mWgGmWn4SLj-fFMsZm6LT-70tUkR_KFijgu6xzN1sHpqezmey2bcPqmj19c85ZGA2Q1KJFstaEpEZf7PJ26KvX02xZf0Q/s1600/Jason+Lapierre.jpg" /></a></div><div style="text-align: center;"><em><strong> Jason Claude Lapierre</strong> </em></div><br />
<span class="asimas"><em>Jason Claude Lapierre of Calgary passed away tragically on Wednesday, July 19, 2006 at the age of 34 years. </em></span><br />
<br />
<span class="asimas">The Jason Jason Lapierre Memorial Stage Race will be held August 6 and 7. Check out the Alberta Bicycle Association for more information. This event is put on by Speed Theory Cycling Team. <em><br />
</em></span>Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-74894514892287311292011-06-02T20:18:00.005-06:002012-05-05T09:08:52.034-06:00Penticton Cycling Camp 2011- Days 5 to 7<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM23yyKhfqqKLtdf-opZMmARSrOK3sNdk9TJpu3Q3KpcVtEqsGMj3oQ-I7ZVQDOAObI4007QMggCtdY-ZybcEkV9nv5jTot2J57ckCnKKGIYqGwSofYzlt3rrKTz4XYWQjipWQLA/s1600/anarchist+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM23yyKhfqqKLtdf-opZMmARSrOK3sNdk9TJpu3Q3KpcVtEqsGMj3oQ-I7ZVQDOAObI4007QMggCtdY-ZybcEkV9nv5jTot2J57ckCnKKGIYqGwSofYzlt3rrKTz4XYWQjipWQLA/s320/anarchist+1.jpg" t8="true" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhab3B8N_sVENBq2B8ydC5nhfohj99Kh4pQyzFoWeAUHPCAhVI2wiLhYO-GDsX2WsEcJye-gmC-S_osAc763f4pwOHbxyleImEYREUy7gKDPEkkar47I3pwGDyTrdMTlCQpfPRxxg/s1600/anarchist+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhab3B8N_sVENBq2B8ydC5nhfohj99Kh4pQyzFoWeAUHPCAhVI2wiLhYO-GDsX2WsEcJye-gmC-S_osAc763f4pwOHbxyleImEYREUy7gKDPEkkar47I3pwGDyTrdMTlCQpfPRxxg/s320/anarchist+2.jpg" t8="true" width="320" /></a></div><br />
Day 5 in Penticton was a long day. 7 hours in the saddle and 170 km. We headed rode out to Oliver, made our way to Black Sage Road, and to Osoyoos. We then climbed up Anarchist. We took the exact route back. Our original plan was to return via Seacrest and area 51 to the wall. However, the wind picked up, and the legs were simply too tired.<br />
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As we made it back into Penticton, Peter spotted a baby duck on the side of the road. Peter, being the super hero he is, picked up the duck, and took it to the pond. Duck saved.<br />
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Day 6 in Penticton was another long day. Dave is doing Ironman so we did the Ironman loop. Another 6 hours in the saddle.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhElrQjfuWT3SYkfO_DSpvdqYcLvHGOesMMEAGft7sCZgJ0zluT6mW56ZyroefZdiYGaXGNRr3ajsSpkVAbAE81rtWqR0Os_SHgAGWYuz0ABrfl-aDc-4DzI9Hc97H03NdAfJ7O1w/s1600/apex+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhElrQjfuWT3SYkfO_DSpvdqYcLvHGOesMMEAGft7sCZgJ0zluT6mW56ZyroefZdiYGaXGNRr3ajsSpkVAbAE81rtWqR0Os_SHgAGWYuz0ABrfl-aDc-4DzI9Hc97H03NdAfJ7O1w/s320/apex+2.jpg" t8="true" width="320" /></a></div><br />
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Day 7, our last day. Our original plan was to head to the USA, and do my favorite ride. However, we opted not to do a big ride (i.e. 240 km) but instead climb Apex and call it a week. Perfect day to do Apex. For the first time I did not freeze my fingers and toes on the descend. Still lots of snow at the top of Apex!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ0M6KwXezq-ggYFTXNnKy_P4hwKWeFuSpJ5IRpdy7wO6s90QbOi1-HuqKltX4_dfhKYKos4szx5VX1Y5F_RynEmXrQyV-En0OuUpkbu8qJ98S1yEcq7auu9R36KYeLsQ9t6U6bw/s1600/Apex+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ0M6KwXezq-ggYFTXNnKy_P4hwKWeFuSpJ5IRpdy7wO6s90QbOi1-HuqKltX4_dfhKYKos4szx5VX1Y5F_RynEmXrQyV-En0OuUpkbu8qJ98S1yEcq7auu9R36KYeLsQ9t6U6bw/s320/Apex+1.jpg" t8="true" width="320" /></a></div><br />
<strong>Statistics for the 6 days of biking:</strong><br />
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740 km of riding<br />
32 hrs 48 min in the saddle<br />
Total amount of climbing 10,100 m or 38,181 ft<br />
Total amount of descending 10,049 m or 37,985 ft<br />
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Food consumed- a lot<br />
Beer consumed- 12 bottles<br />
Wine consumed- 1 bottle<br />
Chamois cream- 1 tube<br />
Number of near bonks- 1<br />
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We all survived and sugar lows resulted in no snapping at each other. Now that is a first!Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-28021164124567199582011-05-30T20:48:00.003-06:002012-05-05T09:08:51.988-06:00Penticton Cycling Camp 2011- Days 1 to 4Having a blast cycling in Penticton. Focus this year is on major climbing.<br />
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Sunday consisted of two rides. Ride one went from Penticton out to Summerland and up to Camp Boyle. Upon desending from Camp Boyle we headed up Giant's Head. We returned back to Penticton and had lunch at the house we rented. We rode 80 km with two major climbs.<br />
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Upon descending Camp Boyle, we came across this sign:<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxUz2e0NrlTERNPBuFEvy35qe3BXSk8sMAHuRySE9XUSgNmxieGJ7UXxIln7TnAvvksdp8zUF4SLaLFFp8Oexr1-gu9n1ZW6R49qSQ3jJHjmBI6wIWw245TsO-AzI98si88tHlzg/s1600/Camp+Boyle.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxUz2e0NrlTERNPBuFEvy35qe3BXSk8sMAHuRySE9XUSgNmxieGJ7UXxIln7TnAvvksdp8zUF4SLaLFFp8Oexr1-gu9n1ZW6R49qSQ3jJHjmBI6wIWw245TsO-AzI98si88tHlzg/s400/Camp+Boyle.jpg" t8="true" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Red Neck Yacht Club</td></tr>
</tbody></table>Our afternoon ride headed out to Chute Lake. Great ride with a major climb. Our ride was 50 km. The afternoon ride was followed up by a 20 min run.<br />
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Monday we rode out to Green Mountain Road doing the 20km gradual climb to Apex, and then climbed up Yellow Lake to Twin Lakes. We then descended into Oliver. Our intent was to climb Baldy but it started to thunder so we rode back into Penticton. Our distance was 117 km. On route toward Yellow Lake we had to wait 20 min for construction so we sat around and enjoyed the sun.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh66G3mIzqb2l4jS2fDJK-rtc2sERxGgt1euavkvVuKWRbRwb_tRhQ05iQ0poTple1toaBTUXBiAmbZWu38O9YvkKIae6ne8N2nn5SiCcllFxRjH12PF7YK8VUhW661zaQ-cjldA/s1600/Yellow+Lake.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh66G3mIzqb2l4jS2fDJK-rtc2sERxGgt1euavkvVuKWRbRwb_tRhQ05iQ0poTple1toaBTUXBiAmbZWu38O9YvkKIae6ne8N2nn5SiCcllFxRjH12PF7YK8VUhW661zaQ-cjldA/s320/Yellow+Lake.jpg" t8="true" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sandra, Dave, and Peter</td></tr>
</tbody></table>Tuesday we rode out to OK Falls, up the wall. We then proceeded to climb up to Twin Lakes, and descend into Penticton. Since there is construction by Yellow Lake our descend was vehicle free. It was a blast. We entered Penticton, and made our way over to Carmi. We climbed up Carmi and also to Lost Moose. What an amazing climb. Double summit equals 13 km of climbing. Distance today was 103 km.<br />
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Distance over 3 days - 347 km.<br />
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Wednesday was a rest day from cycling. I ventured out and did an 80 minute run. Felt good to run, and stretch out the legs.<br />
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The rest of the week will consist of big days. Stay tuned.Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0tag:blogger.com,1999:blog-30008258.post-50315657980426872162011-05-25T13:43:00.003-06:002012-05-05T09:08:52.017-06:00Calgary Marathon Race WeekendThis weekend a group of my athletes take over the streets of Calgary to take in the Calgary Marathon and Half Marathon.<br />
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Geoff Hopfner will be tackling the marathon and is looking for a podium finish. His training has been going really well, and he is determined to under 2:35. Be sure to get out there to cheer him on. Geoff is the local favourite.<br />
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Kathryn Waslen will be running the half marathon and is also looking for a podium finish, Her running has steadily improved since last season. Kathryn aims to crack the 1:24 mark. Like Geoff, Kathryn is a local favourite.<br />
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Bradley Jacobs will be looking to run under 3:15 for the marathon. Since beginning with the group this year, Brad has improved massively. Balancing his job as a neurosurgeon has been challenging for Brad, but he is determined to put things on the line come Sunday.<br />
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Rhonda Jewett recently joined our ranks, and will be lining up for the 10km. Rhonda's goal this season is to break the 40 min mark. If her 5km time trials and interval seasons are an indicator, she will easily accomplish that.<br />
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Michael Chui will be using the half marathon as preparation toward his Ironman training.<br />
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Good luck guys. Make us proud!<br />
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The list of elites can be found here:<br />
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<a href="http://www.calgarymarathon.com/news__resources/elite_athletes.html">Calgary Race Weekend Elite line-up</a>Sandra Yaworskihttp://www.blogger.com/profile/04370248696081398227noreply@blogger.com0