Sunday, June 11, 2017

Kiss Your Fears Goodbye


Ohhhhh Myyyyy Gaaaaaawd!  Along for the ride with Jump Master, Daryl of Pacific AirSports in Campbell River.


This weekend, I kissed one of my biggest fears goodbye.  Skydiving.  It was one of the scariest and most amazing kisses of my life;).   Watch my video at the end of this post!

"Nope. Never, ever, ever.  Not even going to consider it.  Don't even ask me.  I. Will. Never. Skydive."

Monday, May 22, 2017

The Cumby 23k Race Report

This is going to be a quick and dirty race report (for real!)- because the sun is shining and there are more adventures to be had!
And we're off!  Great shot of the 23k race start from Kathy Campbell

The Cumby 23k Trail Run

http://thecumby.ca

Saturday, May 6, 2017

Dream Cookies


Finally...after years of licking spoons and testing cookies I have created the ultimate...the perfect...the most amazing...the 'Dream Cookie'.

Monday, April 10, 2017

Zion 50K 2017 Race Report


"She believed she could.  So she did."

It is hard to believe that a year has passed since I was last in the desert, to run 50k. And yet, so much has happened this past year that the Grand Canyon Ultra feels like an eternity away. A year ago, I was just beginning to recover from my crash and whiplash and the timing just wasn’t right for a 50k run. I spontaneously combusted and dropped at the first aid station after running only 5kms and then limping on one leg another 15kms, to get myself out. First time for everything, including a DNF.

Friday, March 17, 2017

How To Become An Efficient (and fast) Runner




Whether it is your first 10k, faster 21k or an ultra adventure, the key to your success in endurance training and racing is not simply adding more miles.  Nope.  The key, to moving faster and further without as much fatigue is training your body to become:

ef·fi·cient
əˈfiSHənt/
adjective
adjective: efficient
(especially of a system or machine) achieving maximum productivity with minimum wasted effort or expense.

Friday, March 3, 2017

How To Transform Your Body



Are you ready to roll?
You have body composition goals.  I am here to help.  Step 1: Education.  Step 2: Action.  Step 3: Patience.  Let's get to work on Step 1...
 

Gaining Muscle

Gaining muscle takes work. In order to build muscle, the body needs an overload stimulus, sufficient calories, optimal protein and carbohydrate macro ratios, nutrient timing and adequate recovery. Gaining muscle not only increases muscle tone and strength, but also improves metabolism so that we are burning a higher amount of calories every minute of the day. Strength training itself also burns a great amount of calories and results in a significant ‘after burn’ of increased metabolism for the hours following a training session. This combined increase in metabolic rate results in an improved body composition (as more fat is lost). If you want to lose fat- don’t underestimate the power of pushing hard in the gym- cardio alone is NOT the best way to do it. 

Sunday, February 26, 2017

My Favourite Winter Gear


I just got home from a long, chilly, hard, sweaty, steep, snowy ultra training run and dropped my kit on the floor in the foyer.  Thump.  'I wonder how much my pack weighs?', I think.  I can't wait until I am running free of the load and the layers and all of the gadgets in my upcoming race in the desert.  But, I sure am grateful for all of the gear I have that keeps me happy and comfortable during winter training!

Friday, February 10, 2017

Weight Management: How to Create Your Nutrition Budget




Imagine for a moment, the feeling of running with a 20 pound backpack.  Then imagine, you slip the pack off and run free from the extra load.  Can you feel the lightness?  The ease and freedom of movement?  I'll bet you can.

This is the same sensation of running with or without an extra 10, 20, 30 or more pounds of body weight to carry with you.  Increased body mass, specifically fat, as it is 'non-functional weight',  increases the workload of locomotion.  It is harder for the muscles to propel you forward, harder for the blood to circulate to greater areas and harder for the body to thermoregulate during exercise when you are carrying a significant amount of extra weight.  All of this increased effort, results in a higher energy and oxygen requirement and the result is a feeling of greater fatigue at any given pace (movement is harder).  This is most evident during running, as there are no toys to assist in forward motion (skii's, boat, bike etc) but is still noticible in all activities.  Those extra 20 pounds above a healthy body weight increase your effort while decreasing your pace...but...I'm sure you already knew that;) 

So how to lose those 20 pounds?  More on that in a moment.

Friday, February 3, 2017

Training Principles: Maintenance


"You can do anything, but not everything." 
- David Allen
 

You know I believe you can do anything. I really do. Dream big! Shoot for the stars! Rock your goals and claim your vision!


You just can't do everything, at once. My friend, athlete and Journey Coach, Sarah Erikkson says this ALL the time. And I love it!


Enter the Maintenance Principle.

There are many different areas that we want to improve through conditioning: endurance, strength, speed, power and everything in between. But, we cannot improve them all at once. If we try and fill our weeks with everything, then we will not allow for adequate time/volume, to create optimal improvement in any of the areas. A professional, periodized training plan follows the principle of Periodization, which includes different phases of training that allow the athlete to focus on specific components of fitness, while maintaining others and not losing gains in the process.
How? Read on!



Friday, January 27, 2017

Training Principles: Overtraining



You have been rocking your workouts and adding extra training sessions to your week, just because you are feeling so damn great!  You almost feel invincible!  Now is the time to find out what you are capable of and push even further, harder and faster, right?

You have been doing all of your training sessions but you felt slower on your last couple of runs/rides.  Easy pace didn't feel easy and your heart rate is too high.  You couldn't get your speed up to target pace during your last couple of interval sessions.  You are training so hard but your performance is stale or getting worse.  Now is the time to push further, harder and faster, right?

You are beyond stressed out at work and home life is just as crazy right now.  You can't get to bed before midnight but you still have to get up early and do it all again tomorrow. You feel like you are burning the candle at both ends and man, now your throat is a bit sore. You missed your key workouts last week because of 'life' and exhaustion.  Now is the time to make up those workouts and push yourself to squeeze even more in, right?

WRONG!

Friday, January 13, 2017

Training Principles: Overload




 Are you following the same program in the gym and lifting the same weights that you were last year, or the year before last (or not doing any strength training at all??) and wondering why you don't seem to get any stronger?  Or, have you been running the same pace, the same route and following the same running schedule all year, or for many years and wonder why you aren't getting any faster?  Well, folks, I'm here to give you a friendly reminder that the same old just ain't gonna work;).  Results take focus, effort and overload balanced with optimal recovery (and nutrition) and you need a progressive training plan for that.

If you aren't progressing, you are maintaining or regressing.  It's as simple as that. 

Friday, January 6, 2017

Minds Eye: 2016 Reflections

9 amazing moments from my 2016.  L-R from top left:  Castlecraig Loop, Comox Lake Bluffs, Brianna at Run BC on the Iceline Trail,  Comox Lake bluffs, again the bluffs (one of my sanctuaries),  Mt. Cokely summit, Landslide Lake, My back 40, Summit of the Golden Hinde, highest point on Vancouver Island.  The worlds most beautiful playground right in my backyard :)

Thursday, December 8, 2016

Holiday Fit Gift Guide!


Need some ideas for under the tree this year?  We've got you covered!  Give the gift of health and an experience that will change the lives of your loved ones in a positive way(or yourself!).  Cheers to less stuff and more experiences!  Here are some ideas to get your inner Clause inspired:

Wednesday, September 28, 2016

MOMAR Cumberland 2016 Race Report


Image: Dave Silver  - or is that a Bryan Tasaka selfie?

Can I do a short race report?  Let's find out!

Mind Over Mountain Adventure Race 2016
50kms of paddling, trail running, mountain biking and orienteering in the best place on earth- my backyard, Cumberland.  Read on for a little background, my race report and my top reasons why I love MOMAR (and why I think you should do one if you haven't already)...

Sunday, September 18, 2016

Story: Magic in the Mountains

Magic in the Mountains

Originally printed in Comox Valley Collective, Spring 2016 issue 



An endless coastline, mild climate, and constant ocean breeze are all part of life on Vancouver Island. Most visitors come to Canada’s lush West Coast isle to stroll the beaches, play in the surf, and get a taste of Island time.

But Vancouver Island hides a wild secret far away from its sandy shores.

Friday, September 2, 2016

Gear Review: 66 Audio BTS Wireless Headphones

How do these things even stay on?  Cool design!

This summer, 66 Audio asked it I would like to test drive their BTS wireless head phones.  Of course I would!  I love testing new gear and was excited to see how these wireless headphones would perform on my various adventures.  I have always been an ear bud person, so I will admit I was a bit skeptical about how I would enjoy the external style headphones.  Here is how my test drive went down...

Summitting The Golden Hinde in a Single Day

I had been there before...but had never reached the summit.  My last trip to the Golden Hinde was a 3 day, solo walk-about at a pace designed to clear my mind.  This time, the pace was set to try and get to the summit and back in a single day.  Of course, it had been done before by many adventurous (and impatient) fastpackers.  But, I hadn't ever heard of a woman's single day time...

"Hey!  Wanna go for the Hinde on August 27th?"  

...And so...