It’s almost time!!!

rundle 3Time for what you might ask? Time to sign up for a 50km trail race! 🙂

It’s been a long year of physio, prolotherapy treatments, chiro appointments and many many different exercises to rehab my back….. and I think it has finally turned the corner. I’m sure some of you have been thru an injury before but I have never had something this debilitating and take so long to come back from. Standing and running are still a work in progress. Lesson learned if you have pain pay attention and go see someone about it!! 

A few days ago I ran a fast run on the road….well fast for me. My first road run in over 3 years so it was quite a challenge but I came out of it with only slight back pain and it resided by the end of the day! 🙂

Yesterday on our Dirty Feet Crew run I ran faster downhill…downhill has been the most painful for my back for the last year of trying to get back into running. I was so overjoyed with happiness I couldn’t stop telling Phil that I ran downhill and I didn’t have back pain. Thinking to myself that this was probably a bad idea at the time but that night and the next morning – no back pain!! – Yeah I’m so excited and now not to overdue it.

Everyday morning and night I still do a combination of back exercises in hopes of staying strong and continuing to live pain-free. And most days of the week start with a spin on the trainer (bike) with sPhil pic 2ome weights. I know I’m not quite out of the woods yet but I’m one step closer to pulling the trigger on my first 50km this year!

And as a reminder today I just received an email from the Prolotherapy clinic – 1 year ago today was my first treatment!

Happy Spring Everyone! – now get out and enjoy the dirt!

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What’s on for 2017

Getting ready for Spring!! Even with the snow outside we are getting pumped for spring and dirt trails – if you believe…… they will come….. +10, +15 is in the forecast for next week and we will be ready.

This year will be a year to rebuild after taking most of last year off due to injuries we can’t wait to start this year stronger than ever! Phil and I changed the way we think when it comes to training, running and biking. We are always trying new things to make us stronger, faster and healthier. Unless we try we will never know. So the focus this year is slowing down our heart rates when training for 80% of our activities, adding in some speed weeks and the BIGGEST change is not eating sugar or anything that breaks down to sugar. Sounds hard – I’ll be honest yes it has been a challenge but we are seeing positive changes so we will continue. It’s been just over 7 months now and we can’t wait for the season to begin to see how we feel and figure what needs to be tweaked to make us better!

This year will have more cross training, more mountain biking and more loving life. Be healthy and move often! Love what you do and live what you love!

Until next time – Get out and move the dirt is coming! Copy of IMG_9112

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Baseline for 2017

The planning has started for 2017 – how much to run? what heart rate to run at? Goal races we are looking forward too?

This year we are doing something completely different!! We are working at being fat adapted and burn mostly fat for fuel – how do you do this? Great question. First off I read a book called Primal Endurance and in that book there’s a MAF test and a suggested heart rate to keep your heart at and DO NOT go over this number. It’s 180-your age. So we started Aug 3rd – hear rate will not go over 140 and we will not eat sugar or any starchy carbs that creates sugar – for the best results do both of these at the same time – no sugar and run slow! Taking on the 21-day sugar detox cold turkey. (We loved how we felt and looked without sugar we continued past the 21 days) This was hard to get our heads wrapped around with going to events and going on holiday what are we going to eat? how are we going to run with anyone else? 140 heart rate is really slow what happens when you get to a hill – you walk! Yes it was a sad couple of months but the improvements were noticeable – after falling back to the back of the running group we slowly inched ourselves back to the middle without our heart rate rising over 140 and not having to walk as much. – Yeah!

So now it’s Jan 23rd and we are looking into going to do some testing to find out our crossover point – this will show us at what heart rate our bodies burn fat vs carbs. This will give us a baseline and a heart rate range so that we can stay in fat burning heart rate zone the whole time we are running. In time our speed will increase and our heart rate will stay low. Our BIG goal race this year is the Javelina Jundred a 100 mile trail race in October so we need to be burning fat for fuel so we don’t have to eat so many gels and sugary drinks. Our other goal races are Lost Lake 50km in May, Jack and Jill Marathon in July and Black Spur 50 or 100k in August. The marathon is a Boston qualifier race on trail!

Tomorrow is the testing for the baseline we are super excited to find out this information as we start our training program for 2017 on Jan 30th!!

Looking forward to a strong and healthy 2017!!

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Jan 1st 2017

A cold day out for a swim but it has become a tradition. -6 degrees and -12 with the wind chill. We got a quick workout done this morning and a quick ride on the bikes before heading down for the noon dip. With the swim done it is now time to clean up the house and get ready for the new year. The New Years Resolution is the same as every year. Stronger, Fitter, Faster. We have a plan and now it is time to continue working towards those goals. The Food Plan is on track the training is on track now we just need to keep the focus. Happy New Year everyone and we will see lots of you in 2017.

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Dirty Feet meets Death Race!

Dirty Feet meets The Canadian Death Race

Team Dirty Feet for 2016 included a family of Hioms…. there are 5 legs of the Death Race so deciding who to race which leg is always a tough decision. The race started at 8am on Saturday July 30th with Annette Hiom toeing the line all anxious and a tummy full of butterflies. Her leg is going to be 19km with a 4 hour cut off we know she will make it in no time. Annette arrived at the transition at 2 hours and 36 minutes – 1st in her age category and we are ranked 94th.

Leg 2 is the toughest leg with 2 mountains and 27km long!! So it’s Phil’s turn to take on this challenge and get us thru without getting cut off. Phil takes on Mt Flood first then pushes himself thru Slugfest with knee deep mud holes and lots of people to navigate around. He pulls thru and pushes past Mt Grande and down the power line trail to finish leg 2 in 4 hours and 25 minutes pulling Team Dirty Feet into 41st place and Phil is 6th in his age category.

Leg 3 is the easiest leg so we gave it to nephew Jacob at 17 years old ready to rip it up. Leg 3 offered Jacob some great views of the river and some gravel road sections. He took on the trench with a quick skip and a jump and he was thru. Looks like he may need a harder leg next time. Jacob finished his leg in 1 hour and 49 minutes – 1st in his age category.

Leg 4 is the longest leg with only one mountain! Grace thought this was a great idea back in November when we signed up but bring it on she is good to go! The first 10km was up Mt Hamel… almost reaching the top the wind and the rain started. As She was running out the along the ridge strong crosswinds with snow made it cold and wet. After timing in at the top Grace started down the mountain hoping the rain would stop once she got into tree cover and thankfully it did. After passing thru the aid station the lightning and thunder was scary and she just wanted to get out of there and finish her leg. Coming in fast at 5 hours and 7 minutes 2nd in her age category – feeling awesome!

Leg 5 It’s now 10pm and Paul is up to bring it all home the last leg of the Death Race. Paul needs to navigate in the night following reflective nails in the trees, go thru the crack of doom and give his coin to Death before he’s allowed to take the boat ride across the river. About 10 minutes in to Paul’s run the skies open up and rain is pouring down really hard. After the boat there is a fair bit of climbing until he reaches the edge of town. Running down the streets to the finish line. Paul finishes his leg in 2 hours and 33 minutes landing him 3rd in his age category.

Team Dirty Feet’s total time was 16:32:23……Ranking them 21st out of 102 teams! Go Death Racers!!

 

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The North Face Dynamix S/L

The North Face Dynamix top

The North Face Dynamix S/L 

Tested out the Dynamix tank from the Mountain Athletics collection for Cross Fit and Trail Running.
The top had a great fit – like it was custom made for me. Higher neck but still comfortable.
As an extreme sweater, the Flashdry wicking technology was a bonus.
I was impressed with the tank top and it completely met my expectation for North Face quality. Now one of my favorite tanks.
Would definitely recommend this top to friends.

product review by Jennifer Thibault – Kamloops, BC

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The North Face Fuseform Eragon Jacket

The North Face Fuseform Eragon Wind Jacket The North Face Fuse Eragon Jacket

This Fuse Eragon jacket windbreaker is light with elastic cuff, waist band, and a hood. The hood also has a soft hem which is a nice detail. The elastic is nice as its not tight but makes a good seal with out the hassle of pull ties or Velcro. It was a nice edition to an early morning at the park. The fit of the hood was nice as it didn’t block my vision even with turning my head. Arm length was good with shoulder room so the arms didn’t ride up or bind plus it wasn’t baggy. The fit is good. Packing it lead to a realization that it didn’t have a double pocket for storage but it still worked. It packed up nice and stayed handy for a sunny weekend. I’m glad to have it handy.

Gear review by Brian Malerby – Kamloops, BC

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The North Face M-AX Board Short

M-AX Board Short The North Face M-AX board short

Tested out the M-ax board shorts from the Mountain Athletics collection for Cross Fit and Trail Running.
Loved the fit for both sports. The shorts were easily worn as is (for a looser fit) or fold the top down (for a more snug fit). Liked the colour – nice to have something that wasn’t black!
Enjoyed the light/breathable fabric for my work outs and trail runs.
Only downside: they were see thru. I wore bright underwear and had fun with it!
Would definitely recommend these shorts to friends.

– product review by Jennifer Thibault – Kamloops, BC

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The North Face Thermoball Reactor Hoodie

The North Face ThermoBall™ Hybrid HoodieTNF Thermoball Hybrid Hoodie images

The Hybrid Hoodie so far has been used for walks with the dog, hiking, easy runs and a weekend at a friend’s cabin.

After first picking it up, I was immediately impressed about how incredibly light the jacket felt. The arms, shoulders and sides of the jacket incorporate a stretchy light weight material that provides a snug fit but gives the arms both warm and unrestricted movement. An elasticized hood is also sewn into the jacket providing great protection from the wind and rain. What I liked best was the generous sleeve length of the jacket, which generally I’ve found usually to be too short for my build. The zippered pockets are great for storing keys, cell phones and other items which are prone to get lost on the trail.

It has exceeded my expectations and I was surprised by the amount of core warm it provided. The jacket is very resilient on its own but needs to be paired with a waterproof shell to keep you completely dry during those wet, windy outings as it’s not waterproof on its own. It’s perfect for spring & fall temperatures and also those colder summer nights when the temperature drops at higher elevations. I’d definitely recommend it to friends and have been complemented on its stylish looks.

Review by Steve Brown – Kamloops, BC.

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Rundles Revenge 50km

rundle 1After the finish to our 2014 season with a 100 miler we decided this year it was time to slow things down a bit and train for some shorter races. First up on our list of races was Rundles Revenge a 50km trail race in Canmore Alberta at the Nordic center. We have a great history with racing at the Nordic Center and know the trails very well there thanks to multiple 24 Hours of Adrenalin races while we lived in Calgary. However nothing could prepare us for what was to come this year.

We arrived a few days early so that we were not rushed and we would be able to get everything sorted out and ensure we were ready to go for race day. This would be the first time the arriving early so that we did not have to rush to get ready would be detrimental to our race. The temperatures in Canmore that weekend were unbelievable. Canmore can get hot during the summer but most of the time it cools down at night. For these four days it did not. The temperatures during the day were over 30 and at night did not cool down below 20 degrees. We roasted for 3 days we could not get a handle on our hydration as most places in Canmore do not have Air Conditioning we were unable to get cooled down.

Rundle 4The morning of the race we arrived nice and early and had everything set we had a friend coming up to take care of Pickles. We setup a cooler and a bin full of food in the transition area and we were ready to go. Our goal was to run a smart race it was 4 loops of a 12.5km course so we did not want to go out to fast but I was also concerned that as the day went on the heat was going to take its toll.

Lap 1 went well probably too fast but I at least did not feel that I have pushed my body to hard. The course was a fun course made up of quite a bit of single track connected with double track and gravel tracks. I tripped on a root at one point and thought I was going down. I usually don’t have a problem with falling however this could have been a major problem as I put my hands out to catch myself and in my right hand was my mandatory Bear Spray. This freaked me out as if I hit the ground with the bear spray first there could be a great chance of puncturing the canister and being covered with bear spray. With this in mind I fought hard to not hit the deck and pulled out of the fall. I made a mental note of that location to ensure on future laps I would be more careful.

Lap 1 was 1:16:06. I was happy with that I felt it was going to leave me sitting in a good position to have a strong finish on this race. As lap 2 started so did the heat. The start of the lap heads up a nice technical section of trail called killer bees, this area has a lot of exposure to the sun and allows racers to bake nicely. As I got going I quickly realized that this lap was not going to be as quick as my first one. I pushed hard running as much of the course as possible. I got to the aid station at 1/2 way right on my predicted time. I was still moving well and still feeling good. I pushed out of there right away and headed into the second half of the course. As I came into the final technical section of the course I remembered the root I had tripped on in lap 1. I recognized the bridge the was right after it and once again proceeded to trip on the root. Again I did not fall however I jammed my toes pretty good and realized I was going to loose a toe nail or two from the race.

Rundle 2I finished off lap 2 1:31:21 pissed off with the fact that two laps down and tripped on the same root in both laps. I put this behind me and got out there for the 3rd lap. I was really feeling the heat now and started walking many of the ups. I could not get enough drink in me and I was having trouble getting my food down, I was just too hot. I pushed as hard as I could for the aid station so that I could get some more liquid when I got there I saw my split and new this was going to be a long hard last half to this race if I even got it done. I refueled and headed out onto the last half of lap 3. Heading along the trail to the section called the oven I could already feel the heat. The section called the oven is a beautiful piece of trail where there is zero tree coverage and the sun starts hitting it first thing in the morning and stays on it all day. By the time I got there is was crazy hot but I pushed thru. I found my nemesis the dreaded root that I had tripped on twice already in the race. I slowed down and walked over the root knowing full well that if I tripped on it again there would be a good chance that I would hit the deck this time.

With lap 3 almost behind me I was trying to figure out how I was going to get enough liquid in me for lap 4. As I came into transition I saw some friends hanging out at our cooler and food bin. Sweet I now have a support crew who wants to help get me geared up and back out there. This is perfect as I was pretty brain dead by this point and probably would have forgotten most of my gear for lap 4. I got them also to run some of my Eload bottles down to the Aid Station so that I could properly refuel halfway into this lap also.

Lap 3 was a bismal time of 1:59:36.  knowing that I needed to get my act together to finish this I made sure to run as hard as I could and as much as I could in the shaded areas on this course. It was going to be my only way to salvage a decent finish on this race. Lap 4 was a tough go. The heat and technical nature of the trail made it tough to keep pushing. I finally made it to the Aid Station and got my second set of fuel. I left the aid station happy and excited that the end was near. I only had 6.5 km to go and then it was all over. I got lucky some of the sections on the last half the I was dreading due to the beating sun now had some shade on the sides from the trees. I was able to run along the edge of the double track trail and get out of the blazing sun. This helped me to make up time and start to feel better. I hit the section in the trees where my friendly little root resided. I saw it lifted up my foot to ensure I would clear the root and as luck would have it I caught the front of my foot on that very same root. Down I went hands and bear spray first. I hit the deck pretty hard but fortunately did not break the bear spray or anything else. I got up dusted myself off and continued up the path towards the final climb to the finish lap 4 2:06:36 . I got in just under the 7 hour mark. finishing in 6:53:41 for a 7th place finish in my category. Happy with the time considering what mother nature had thrown at us that day and sat down to enjoy a beer and wait to see Grace cross the line.

rundle 3As I saw Grace coming to the finish line I ran out to get a few pics of her coming to the line. She looked like she had also had a rough day out in the trenches. It was not until after she crossed the line that I would find out how rough it actually was. She had apparently needed to puke since somewhere in lap 2 or 3. In lap 4 just after the aid station she got it done, in her words “I family guy puked right after the aid station. Then I could finally run again” needless to say she did not tell me this until after I had given her a kiss.

Another Ultra done and we live to see another day!!!

 

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