First post of 2011

Happy New Year to you all.

Obviously the big thing to chat about each January is one's "new years resolutions." While I am still trying to sort out the many aspects in my own life that require more attention, work etc, I'm approaching things a little different this year. I'm going to remain focused on all the small things that add up to actually reach a goal, make an improvement etc. At the end of the day, we don't change overnight. Its the daily ins and outs, the what we do's and don't do's that lead to the road to success. I have been reflecting on this now for awhile and it kind of hit me during yesterdays cold morning run. It was simply a flat trail, hard paced run and I returned feeling like I was on top of the world. Why? Because I'm finally running pain free and hence, I'm just enjoying being back out there, doing what I love the most. I can see the results of dedicated training once again. For pushing through and hobbling around for over a year and a half, trying to keep my brain into it, it's finally easy again and re-confirms that when I am out on the trail, I'm in my true element. So far this year, my priority is to take care of my body, show it respect and listen to it. Lots of things will all connect together to make this possible:

#1 - Run technique - 8 months of hard work has paid off. I put the time and effort into re-learning how to run last year. Now, after continuous practice and dedication to it, I'm back running and stronger and better then I have in a very long time. I'm back to climbing hills with power again, something I had lost. Lots of my athletes are now focusing on this in their daily training and the results are looking promising. I will be teaching more run technique clinics here in Squamish and abroad in 2011 as I believe that it makes all the difference. I will continue to focus on developing this aspect of my running. In addition, regular massage from Laura and IMS from Colin as needed. I'm not going to push through things that hurt and end up in a mess again!

#2 - The Gear - now I realize that I am very fortunate to be able to work with great sponsors who help support my dreams and this is something that I never take for granted. I've been with Salomon for over 8 years now. They are a company dedicated to research and development, always working with their athletes to meet the demands of an ever changing industry. I completely believe that different shoes work for different people and that is awesome. For me personally, its Salomon shoes all the way for all my trail running needs. You know that feeling of putting your shoes on at the door and you are just stoked to get out and get going? That is how I once again feel. My feet (and achilles) have re-found happiness in Salomon's Speedcross and more recently, the new XR Crossmax that comes out later this year. When combined with a new midfoot strike and allowance to let the foot flex as it should, these shoes accommodate just that. I realized that for me, the Wings are best for all my adventure racing, providing great protection and good cushion for long races in crazy terrain, as well as for short trail runs. However, when it comes to these 100km + runs, light weight yet still comfortable takes prescedence. I will kick start this season in Costa Rica (6 day run) with the Speedcross. I continue to love my SOLE socks, finding breathability and support in them. Rarely do I get blisters or the kind of messed up feet that I used to during these epic races. This means I can actually enjoy the holiday after the race now :)

#3 - Nutrition - this seems like a constantly ongoing item on the list that needs attention. As a coach, I spend time with people having the "food" discussion. I see the effort that everyone puts in towards their training but what about the other half of the equation? Vitamins, minerals and all the good stuff that your body needs for recovery and fueling quality training sessions. I've found some awesome products on the market that are a staple for me daily. I think that once you are really in tune with your body, its easier to identify how you certain things make you feel and how bad you feel when things are missing or eating poorly. I for sure find it much easier to be at home and eat well, surrounded by all the foods that I really like. Eating on the road is much harder and requires extra effort (usually to pre-pack etc.) I will continue to learn and improve in 2011 but here are few things that I believe have been the keys to success in both performance and overall health for me. What I DO know is that I am rarely ever sick and I typically have great energy levels. I get up in the mornings feeling great and I sleep well at night. Any niggles and soreness commonly go away very fast. I recover well. Each to their own, but here is what I strongly believe in:
Udo's Oil - the good fats, should be a mandatory item for all us endurance athletes.
Floradix Formula Liquid Iron and Calcium/Magnesium blends - as an athlete with osteopenia for many years now and being female, these are critical to good health. Quality supplements are key.
VEGA - love the energy bars, the protein recovery powders, their sports drinks. All their products are made from whole foods and the best of ingredients.
Quality food - in other words, tons of fruits and veggies, lean organic meats, nuts and seeds. I will continue to limit the sugar intake as a personal goal of mine. I plan to continue being creative in the kitchen and finding all kinds of yummy ways to make new an interesting dishes. I love my salads so those are not going anywhere! Ummm, neither is the coffee :)

#4 - Sleep + Rest- yup, I'm getting to bed earlier already and finding it super easy to get up in the mornings despite the darkness outside. I train best in the morning so this makes sense.

#5 - Races + Cool Projects - Mentally I keep focused and am keen to train when I am excited about the events or goals that I have set. Make sure they are your goals and not someone else's. I'm excited to try out some new races this year in neat locations and in various sports. As well, got some great running projects and weekend playtimes in unique settings scheduled. I have a feeling I will be humbled at more then a few of them and that's ok. Forget the ego, its about getting out there, having fun and embracing new experiences. Life is too short for the "someday" approach.

#6 - Train hard, Work Hard - with the opening of my new studio in Squamish, this will have priority over everything. I'm so excited to get the doors open and continue sharing with everyone the knowledge that I have about training and conditioning to assist you with your own goals. It's a great new (scary yet exciting) chapter for me and I have so much yet to learn.

So there you have it. A little bit about what has worked for me, what I will continue to do and use and where some of my focus will be this year.

Cheers everyone to a great 2011 - make it better then good, make it awesome!