Friday, August 28, 2015

Physio and Massage!! SO IMPORTANT!!

I have received a ton of questions lately about what I do to take care of my body between training sessions.  On top of your regular stretching, rolling and mobility work I have regular appointments with my physio and massage therapists!

I can't stress how important physio and massage are for athletes, not just for injury treatment, but for week-to-week maintenance.

Many of my athletes and friends have asked me lately for recommendations for both Physio and Massage Therapy, so here they are:

 So many reasons why I love Bellefleur Physio... where to begin?!?!  The clinic is beautiful, and welcoming.  You are not forced into a giant room with multiple beds (like some clinics in Ottawa), instead you get your own private treatment room. 
The staff are AMAZING!!! Jason, Dave and Danielle truly take their time in getting to know their patients, and I have never once felt like they were rushed during my treatments.  They are all very knowledgeable and offer a very wide variety of techniques and treatments (Graston and Dry Needling being my favs)
I highly recommend getting into see them if you are a runner!! They understand what it takes to train, and can really help keep your body working at its optimal level. 
Did I mention that they have won multiple awards!??!  Ya, they're just that good :)


Again, almost too many amazing things to say about the team at Core Elements!!  I have been seeing Dawn and Celeste for almost 4 years now (after some failed attempts with other massage treatments  in the past).  Dawn and Celeste (and the rest of the team - My hubby has seen Nicole and Shannon) understand runners unique needs and exactly what muscles may need some extra attention.

Dawn (who is also the owner) has gone above and beyond with the clinic to ensure the highest level of treatment and service.  

Massage has made a huge difference in my training, recovery and racing!!

Monday, July 6, 2015

Finger Lakes 50M: 1st place!!!

WOW, where to start?!?! I'm still in complete shock over how this race unfolded and how the day ended up! :)  What an amazing race! Finger Lakes is so well organized from start to finish, with amazing volunteers, aid stations, participants and a fabulous Race Director!

So let me take you back to why I signed up for this race... I wanted a race that was tough, muddy and would prepare me mentally for some of my upcoming races.  I had heard about Finger Lakes 50s a while back, and heard how the course was often "a complete mud-fest"... SOUNDED GOOD TO ME!

Well, in the days leading up to the race IT RAINED! and the forecast called for MORE RAIN... I enjoy mud to a point, but ONLY to a point.  I knew that this was going to be a tough one!  The worst part was that they were calling for thunderstorms, which made me nervous.  There are a lot of open cow pastures that we had to run across and I was scared to death about lightening! Oh well, not much I could do about it.

We arrived at our hotel only to learn that there was no kitchenette AND NO TOASTER!! (Anyone that knows me, knows that I actually have a "race toaster" that I bring to races that I know there won't be one in the room).  I am a creature of habit, so what did I do? I went and bought a 2nd "race toaster", my mind was at ease, I could have my bagel! DISASTER AVERTED!

We woke up at 4:00am to the lovely soothing sound of... you guessed it... RAIN! OH YAY! UGH!!

Before the race I started to think about all the great women I have been inspired by lately, my coach Ann Trason, Sally McRae, Kaci Lickteig, just to name a few.... I was ready to rock!

The hard part about this race is that the 50k and 50M all start together, and there's no way to know who's doing which race.  The gun (or actually the horn) went off, and people FLEW down the first section.  I tucked myself in just behind the lead pack of men and started running a very comfortable pace.  Soon I was running with another great female runner Nora McIver-Sheridan, she was awesome! She was doing her 1st 50k race, and was a blast to run with (she was speedy... and ended up winning the 50k, yaaaay Nora!!)

So what was the condition of the course you ask??? Well, there was MUD, some more MUD and MUD on top of MUD! 
This was actually an "ok" part of the course

There were many sections of the course where the mud and water was knee-deep, a true shoe-sucking course.  Bloody awful!! (and i loved it!)

The course isn't super hilly, but it is technical and has non-stop rollers.  The first loop flew by so fast, it was incredible! My legs felt fabulous, and I was in such a good place mentally.  I remember coming through the first 26k split and saying to the RD Steve Shaum "Oh, I'm definitely doing the 50M, this is awesome!"

As the day progress the course just kept getting worse! The mud sections became deeper and longer and the water-logged sections got WAAAAY worse.  But it really didn't bother me, I knew I was running strong.  At one point I passed 2 guys that were running together, and they said "you're running strong, are you in the 50k?"  I replied "Nope, 50 mile"... in my head I thought "yup, you just got chicked!"

On the 3rd loop Corey jumped in with me to pace me (he needed to get a run in anyway, so it worked out perfectly).  Corey kept me moving (often faster than I would've liked) and he encouraged me to "keep moving" when the mud started to REALLY PISS ME OFF! He would say to me "you're tougher than the pain".  I don't remember how many men I passed on my last loop, but it was a lot!!

Now, don't get me wrong, the race wasn't all sunshine and rainbows! I had some really low points where my hips were screaming at me, and my legs were slipping and sliding through the mud. I took one really nasty fall and ended up banging up my knee pretty badly.  BUT I didn't let it get me down, I just kept pushing forward.  I kept saying to myself  "channel your inner-Ann", and it worked! Man-oh-man does she inspire me!!! 

I crossed the finish line 1st place female, 7th overall and 1hour and 32 minutes ahead of the 2nd place female!  I got the most amazing trophy (a GIANT cow), a growler of local Pale Ale, a pint glass, and a fleece jacket!  

Awesome Cow Trophy! (we ran through cow pastures!!)

I met some truly amazing people during this race including Kevin Hartstein and Nancy Kleinrock!  I also learned a lot about how much suffering I can endure with a positive attitude.  I also learned that Corey truly believes in me, and only pushes me because he knows I can take it (thanks babe). 

Corey and I 
Andrew Simpson and I

My now "retired" Nike Zoom Terra Kiger 2s

Just a weeeee bit muddy

Top 15

Thanks Drymax - NO BLISTERS!!

 A HUGE thank you to my parents and Corey for crewing for me during the day and making sure that my nutrition was on-point!

I want to thank my amazing coach Ann Trason for making sure I was 100% prepared for this race.  Ann is caring, passionate and so motivating!!  We went into this race with the plan to run it as a training run for my upcoming races, and I did just that! I felt strong all day, and really learned what i need to do for the rest of the season.  Without Ann's guidance I don't know if this would've been possible!

A shoutout to Dave Bellefleur of Bellefleur Physiotheraphy and Celeste Constantineau of Orleans Core Elements Massage for getting me race-ready!

Thanks to my amazing sponsors for their support!!
Drymax socks 
Orange Mud 
Thoz Barz
Julbo Eyewear
GU Energy Labs
CWX Conditioning Wear


Saturday, February 14, 2015

New Sponsorship: Bellefleur Physiotherapy

I couldn't be more thrilled to announce my newest sponsorship: Bellefleur Physiotherapy !!!

There are many reasons why I'm BEYOND excited about this:
#1 - I put my body through hell, and need to be sure I am taking all the steps necessary to care for it (dry needling is my personal fav treatment for muscle knots and sore spots)

#2:  Bellefleur's owners/physios are community leaders, and deeply involved with the Orleans communtiy (something that is very important to me)

#3 Did I mention that they are award winning physiotherapists?!?! Voted Health Care Professional of the Year and Business Person of the Year!!

#4 Their clinic is NOT your usual physio clinic with rows of beds, and impersonal treatment!  They pride themselves on a more personal touch, with beautiful private treatment facilities.

Meet Dave and Jason Bellefleur, and please check them out online

It's caring professionals like this that make me want to train harder and push myself even further!  I have no doubt that 2015 will be an amazing year, with them keeping my body working at its optimal fitness level!!


And to all my athletes who read this, remember that I always stress the importance of caring for our bodies! Don't wait for an injury to see a physio!! See them for maintenance and care of those muscles and tight spots (hips, glutes, knees, ITB and back to name a few!)

Wednesday, February 11, 2015

New Race Added!!

In addition to my previously posted race lineup, I have added one more 100 miler in November!! The course is fast, and has been the site of some wicked-fast 100 mile times.  I'm stoked to have a fast race after my extremely mountainous season!!

Stay tuned for more info, wooooohoooo!!!

Thursday, February 5, 2015

Never tell me that I can't... cause I will!!

So today I arrived at my absolute fav ski trails, only to discover that they were completely ungroomed!!  With over 20 centimeters of fresh powder.  Another skier said to me "the trails are unskiable"... hmmmmm, sounded like a challenge to me!!

I took off!! (well, took off at a turtle's pace) trudging through the snow, pushing as hard as I could.  Before i knew it I was done the distance i had set out to complete. Sure, it took me twice as long as I had planned. Sure, my poor legs were completely destroyed afterwards and my upper body/arms were complete jello. But I had conquered the "unskiable" trails!! muhahaha!!  There is something very powerful about being out on km after km of untouched trails.  I heard the trees cracking, the snow blowing, the woodpeckers and the sled-dogs in the distance, and I couldn't have felt more alive! It was just me, my skis and kms of fresh powder.  True bliss.

Ok, now i need food and a nap!

Wednesday, February 4, 2015

A Thank You

Just wanted to send a thank you to all my sponsors who support my crazy adventures!!  You are all so wonderful and supportive!!

And of course, thank you to my wonderful husband Corey, my amazing parents and parents-in-law, and my wonderful friends!!

Saturday, January 3, 2015

"Mealballs" aka meatballs that are a meal on their own!

Ok, wow... these just kind of happened on the fly today!  So I love meatballs, but I wanted something a little more substantial and healthy so I decided to add a bunch of veggies and yumminess (that is not a word... oh well!)

1 sweet potato peeled and diced
3 shallots
2tbs oil/fat
3 natural, nitrate free, honey garlic sausage
1tsp cayenne
1tsp cinnamon
3tbs maple syrup
1 egg
1 1/3 cups almond flour
3 strips bacon (diced into bits)
1 red pepper
1 cup button mushrooms
1/3 cup spinach

1. pre-heat oven to 375 degrees
2. throw diced sweet potato into food processor and chop until into a fine dice, scoop out and put into bowl, set aside
3. do the same with the shallots
4. heat fat/oil in pan over medium heat
5. add shallots and sweet potato, cover and leave alone for 5 mins, then stir... you want to cook until the sweet potato gets soft (normally about 8 mins), keep covered when not stirring
6. In a stand mixer remove sausage from casing put into mixer, mix around to break up
7. add cooked sweet potato and shallots, mix around for about 2 mins
8. add salt and pepper (good amount)
9. add cinnamon, cayenne, maple syrup, and egg... mix again
10. throw peppers, spinach and mushrooms into food processor, chop up into a fine dice (set aside)
 11. cook cut up bacon in pan over medium heat, once about half way cooked add peppers spinach and mushrooms, cook for another 5mins or so, until soft.
12. add bacon and veggies to meat mixture
13. mix around and add almond flour (if it looks too liquidy add more almond flour, but it will be a little liquidy)
14.  form into balls and drop onto NON-STICK foil or pan

15. bake for 30 mins
16. EAT!