Day #2 - 39km

Hey everyone!
Today was yet another tough day on the race course. Thankfully, things got underway at first light, 6am. What a difference that makes. We left Rafikki and immediately began a grueling climb, taking us nearly 1.5 hrs to cover the 10km distance. From there it was a decent and then into climb #2 - this one, CRAZY MUDDY. We were in the heart of the jungle with mud up to our knees, falling everywhere as we climbed. I lost my shoe once in it too. It was like a suction cup. Chris, Monica and I were together to just before CP2. I should mention as well, the first 22km of today took us approx 3.5hrs to do. It was tough going and unforgiving. You had to keep your head in it, focus and just keep going. Monica (from Spain) is a very strong athlete and we race very much the same kind of race. She put 2mins on me going into CP2 on a cow path - really technical and a total ankle breaker. I played the safe card on this and then lost a bit more time when I had to fill my water in a river. It was so hot that I wasn't keen to take chances. Chris dropped back as the days pace had really caught up. I arrived into CP3 after a taxing road section, Monica put 10mins on me there. Then it was through the mangroves (oooooh, I hate those trees) and finally onto the beach! HELLLLLLO Beautiful Costa Rican beach!!! Amazing breaks, no-one on them, it was surreal. 9km down the beach we went to the finish line. It was pretty much runn-able and hard packed so that was good. I lacked leg turnover and by the time I crossed the finish, Monica had 18mins on me. Regardless, I'm pleased with my performance today. We still have 4 days to go and tomorrow starts with a river run for at least an hour. Tonights camp is in a remote surf town called Dominica. Really cool. The plan for the rest of today is to cheers on the rest of TEAM CANADA #1 and #2 and then watch the surfers with my feet up. Ready for a good sleep as last night was super muggy.

At the time of writing this blog, here is the update. Dan had a great race and came in second for our team today. He is all smiles, body is in good shape. Chris suffered to the finish line despite totally falling apart but he made it and we will sort him out tonight. Cindy was solid as a rock and just had another great day. She is a force out here and I have no doubts that she is going to continue to get stronger each day. Not to mention, she brought a new run outfit for each day so she looks good all the time :) Jude crossed again with a huge smile but we will need to address some foot swelling tonight as well. I'm headed back to camp and will get another blog up tonight!

Thanks everyone for all the goodlucks to the team!!!!

Day #1 - 33.5km

Only one word needed to describe the first stage here at the TCC race – HOT! No, let me re-phrase that DAMN HOT! Despite having loaded up the bus at 5:30am and making the 3hr drive to Quepos for the start location, things didn’t get going until 10am, right in the heat of the day.

We began with a 8km flat, road run, probably the worst part of the day and failing to keep on hydration here would lead MANY people to constant suffering as the day went on. From there we said goodbye to pavement and hello to a mix of rocky roads and single track. Lots of elevation but nothing compared to what is awaiting us on day 2.

However, it was a day of success for Team Canada 1 and 2. Everyone made it in and survived the 35 degree temperatures. Despite some long climbs, there was a fare amount of rolling to undulating roads that demanded mental focus just to keep an honest pace.

I was about to call the race quits when I arrived at the finish line – a stunning remote wilderness lodge called Rifiki. So AWESOME!!!! The thoughts of cold beers and tropical fruit were sounding really good compared to 5 more upcoming days of suffering. Hmmmmm………decision time. The lodge has a great pool that I think every single competitor immediately jumped into. Great food all day long and loads of beverages available. Camp was nicely set up for most of us from all the great volunteers, what a treat to not have to rig a tent. Cold showers and feet up was the name of the game for us as 1 by 1, people filtered in.

So how did we fare? I’m pretty sure Canada 2 leads the way in the team category. Chris, a late comer to team up with us, was the first of the Canucks to cross the line. He was totally humbled by his first stage race experience, this was clearly not a marathon nor do we run at marathon pace. I was shortly behind him by about a minute after catching up to him at the river cable car crossing, 5km from Rifikki. Cindy Hartford from PG had a solid run, feeling very relieved to have her first day done. Jude had returned for her second experience here and ran a solid day. I think the smile of the day at the finish line goes to Barb Sweeny as she cruised in. Dan and Brad had a bit of a tough go in the heat but ran a solid day we well. Our token Texan’s Karen and Shannon came in together, saying this heat didn’t even compare to Texas right now! And apparently Karen sat on a fire ant hill and had to get spraded down by a hose. Mary’s pace was super solid and she’s mentally prepared for the days ahead, using her extensive knowledge about what these races really entail. Really, day #1 means nothing in the grand scheme of things. Its all about the next few days. Kay and Jen J ran their own races, just as planned – keep moving forward and walk all the hills. I was so happy to get pictures of everyone coming in across the line, I even had a few tears when Kay crossed. What is it with these races? So emotional! Everyone out here giving it their best, just trying to stay hydrated and keep our feet in good shape.

For me personally, well, I’m clearly in for a battle for the next 5 days. Monica from Spain and I ran identical races today. I crossed the line about 2mins in front of her and I had essentially maintained that 2min lead from the minute we left the pavement. I felt good though today, never really allowing my HR to elevate too much more then I could handle and never wanting to push a hard pace to make ground. That is not what today was about! Rather, I used it to see how I responded to the heat and clearly, I need to increase water intake tomorrow. Feet are in great shape going into tomorrow. I wore the Salomon Speedcross and they worked like a charm with their big lugs in all the mud. No blisters (thank you SOLE socks) so I’m happy with the situation as I elevate my legs tonight with my Salomon compression socks on and drink non-stop cups of nuun, water, some tropical juice and a water bottle blended recovery drink of VEGA and Udo’s. It’s a hot and muggy night, lets hope we all get good rest!

More Pics from San Jose Hotel

Day #1 and #2 - Pre Race

Some say that the hardest part of any race is sometimes just making it to the start line. I'd say that this is very much true. I sense a bit of relief in our group - the big race that they have been training for so long for has finally arrived. There is nothing left to do but run. Everyone arrived with all their luggage, how often does that happen? Last night most of us enjoyed a few bevvies at the hotels bar during "happy hour" and then went out for a great dinner. Today was relaxing from start to finish. Last minute food prep and passport photocopying, a nap or two, chilling by the pool and then the opening ceremonies. We were entertained by some local Costa Rican dancers and some incredible high energy drums. Then it was the pre prace meeting and route information. Now, there is nothing left to do buy prep the feet and get to bed early. The bus will depart for the start line at 5:30am tomorrow with the race beginning at 10am after a 3hr drive. Day #1 is approximately 33.5 km. It's go time.

A few more places you can gather information daily:
1) Facebook - join the "TCC Adventures and Expeditions" page and Twitter.
There should be updates throughout the day posted here.
2) All the links are below as well but you will find the leaderboard once again at:
www.blog.leadadventuremedia.com

Cool story on the Crocket couple - Dan + Torril from Kelowna. Dan will be racing in the full expedition category, Torril in the adventure.
http://www.bclocalnews.com/okanagan_similkameen/kelownacapitalnews/news/114397874.html

Enjoy some pics from the last 2 days! More updates to come once I arrive into camp #1 tomorrow. Send all of TEAM CANADA goodlucks and energy. We got a great crew of people ready for the adventure of a lifetime.

Costa Rica TCC Coastal Challenge

Seeing the sun is in my very near future and I am stoked. Currently just at the SEATAC airport in Seattle waiting my flight to San Jose. After driving down late night yesterday with Jen J (who is going for her 2nd time visit to this race) we arrived at Erik and Tracey's in West Seattle at 2:30am. Jen J hit the road to the airport to catch a morning flight while I got a few hours of rest on the couch and then got out for a morning run at Alkai to stretch the legs and move. Beautiful part of Seattle to run with a very calming misty fog to everything. I was finally able to focus on the present and leave the stress of the new CBC studio behind.

I must admit, I have not given this race 100% of my focus as things with the studio have been overwhelming and very time consuming. I've kept up with training however and am very happy with how that went. My heat training slipped a bit over the past week and I'm hoping that won't affect performance too much. It's going to be blistering hot and mentally I am prepared for that.

What I have been focused on however is the incredible group of CBC athletes who have been training extremely hard for this event. We are a group of 13 Canadians in total with 11 of us competing. Pretty cool as its sure to make for some great companionship and support as we all go through this adventure together. I am so inspired by some of these individuals with whom I've had the pleasure to coach and work with, some for 8 months, others for several years. When you watch people commit to a goal and then give it everything (no excuses, just hard work, day in, day out) I can't help but be so excited for them and for what they are about to experience. This is a major under taking for some of the runners, having never raced 2 back to back days, never mind 6.

I have split us 11 runners into 2 groups, Team Canada #1 and Team Canada #2. While we are all racing solo, there is a team category as well for a little extra fun. The top 3 runners times of the day count towards the teams time.

I will be arriving into Costa Rica early Monday morning and heading to the host hotel for some R+R, acclimatization and press conferences. The race begins on Sunday late morning after a shuttle to the start line. I know that Tim and his crew have put together a great race course once again that will move us south down the coast, experiencing white sand beaches and tropical rainforests. Taking care of the feet will be critical. Stages each day range from 30km to 50km.

I will be keeping this blog up to date as much as I can. I should have internet access each night for a brief amount of time so I will do my very best to post pictures and keep you up in the loop as to how ALL Team Canada members are doing. The race website will also have current content, videos and pictures. However, I know what its like to be at home and trying to follow someone each day and find out "how they REALLY are doing." I shall do my best.

More to come from San Jose in the morning!

Info to Follow Along at:
TCC Web page and link through: www.thecoastalchallenge.com
Lead Adventure Media: daily updates + video casts
Lead Adventure Blog: www.blog.leadadventuremedia.com

I will sleep on the plane!

Counting down the days until my Costa Rica departure. It's sneaking up super fast now and I'm getting really excited. Things at the new studio have been incredibly busy but progressive. It's starting to feel like a training playground now and I can't wait to get home and get it fully up and running for the launch date on Feb 16th with the full schedule.

This past weekend I was down in the Tacoma, WA area to write my crossfit exam at CF Rainier. Not ideal timing in terms of having to drive down there and spend so much time in the car but I needed to write the exam. I got lucky when I realized that 4th Dimension Racing was also putting on a winter duathlon in the somewhat same area that morning. Perfect, what timing. I thought this would be great "last intensity" session before Costa race. 2 of my DART team mates (Rinn + Hayes) also made it there so it was great to catch up with them and to see AV. I had never raced duathlon before (this course was 5km run/20km bike/5km run) but it was a good time, a solid workout. I felt really good actually, very happy with my recovery after the short power climbs. I think Rinn and I talked the whole time on the bike as we just maintained a solid pace so no, wasn't exactly pushing max effort which was good. The riding was great and super fun (3 laps.) Roger and his team did a great job with the event! After the race, I chucked a muddy bike back into the car and raced on to CF Rainier, just in time for the review and exam. Then, it was a long drive home that night. The schedule of the day played out like this:
- Up at 3:30am
- On the road by 4am
- Long drive to Tacoma, arrived at 9am
- Race at 10am
- Exam at 2pm
- On road at 5pm to drive
- home at 9am

Lots of preparations yet to do for Costa and things at the studio that still need attention. It's all good, I will sleep on the plane.

Counting down the Days

Ok, not really. Actually, it's more like several members of Team Canada who are bound for Costa Rica are. I've been so busy with studio prep and trying to stay on top of life that this trip to paradise is just creeping up on me a wee bit too fast. Every time I see a new FB post go up that says "14 days" and then "10 days" I just think O CRAP, there is so much yet to do. Ahhh, STRESS.

So, if you are following the CBC blog, then you are aware that the entire process is way behind schedule. I should have opened 3 months ago. It feels like life has been essentially on hold for nearly a year now. Every week, there has been a set-back with the building. However, we are now getting very very close and this coming week, we will start to move things in and begin the set-up. Really exciting. This is the biggest project that I have ever undertaken and so daily, its a huge learning curve. I've been more challenged with learning how to "open a business" then I ever thought possible. Can't thank all the brilliant and generous people who have shared with me their thoughts, helped me make decisions, connected me to the right people, made recommendations and just listened when I had stress/spaz attacks :) Day by day, we are getting closer. As soon I return from Costa Rica, I will be diving into the studio and getting everything up and going.

I've used my training as way to try to manage a lot of the stress. I've rarely missed workouts although it has meant a lot of early mornings and split up workouts just to get everything in. However, it allows me time away from the computer and phone to just got and think clearly. I'm feeling ready for this race. I started heat training a week ago and that has been awesome. It's not going to be Badwater hot but still, the body needs to be prepared. I've been hitting lots of Bikrams (and really enjoying it) as well as some sauna sessions. The rain here in Squamish is driving me in-sane. We had a great spell of dry trails for a while and that made life so wonderful. However, this week we got a hit of snow and then days upon days of rain. I'm getting out there but it's been hard. However, my golden rule is "you don't skip workouts if you want performance." So, modifications here and there combined with some flexibility and creativity to get the job done.

I'd also like to welcome on board as a new sponsor this year, Nikwax. In fact, the partnership couldn't have come at a better time! With all this rain in the past few days, I'm having some fun prepping my outdoor gear to handle the weather. Norm and I thought this would be a great product fit for us seeing as we spend so much time up on the North Coast, SUP tripping and running our fabulous trails here on the west coast. I've been a long time fan of their products, fully knowing that expeditions and adventure trips can be no fun if your gear, shoes, tents, jackets etc are soaked for days upon end. Ha - I remember doing my 9 day sea kayak guides course out in Clayquot and it rained all day, everyday for that entire trip. Yes - miserable. Had I nikwaxed at that time in my life - NO. Oh, how things have changed.

Back to prep and packing. All the Costa Rica details coming soon.
Adventure Onwards......

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!