ottawa 1/2 marathon 2014 edition…

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Come out and join us for some FUN & FITNESS as we train for the Ottawa ½ Marathon on May 25, 2014!

We will be leading the luluRun group again this year, each Saturday morning from 9-10am!  We meet up at the LuLuLemon Fairview Pointe Claire store inside the mall and head out for a 45-60 minute fun run!  Even if you don’t plan to race in the Ottawa ½ marathon, you’re welcome to come out and join us – this is a free run group open to everyone!

We also provide an easy training plan to follow of 3-4 runs per week with our Saturday morning run as a fun/social event to keep you inspired and motivated. We’ll also share tips, training techniques and race strategy with you as we lead up to the event.  The plan will also help you focus on 2-3 shorter runs during the week, done on your own, to improve your cardio and build your run endurance. We start the program with easy 5-10K runs, and build towards the ½ Marathon in May!

Ideally, to start Phase 1, if you can run/jog for 30 minutes non-stop you are ready to take on this challenge. If you’re joining us at the start of Phase 2, you should be able to run/jog for 45 minutes non-stop at an easy to moderate pace.

luluRun 2014 Ottawa ½ Marathon Program:
Phase 1: base build (7 weeks) : Mon Jan 6–Sun Feb 23 (click here for the plan!)
Phase 2: race build (13 weeks) : Mon Feb 24–Sun May 25 (click here for the plan!)
Race Day : Sun May 25th

Click here
for a breakdown of the ‘Training Zones’ (ZR, Z1, Z2 & Z3) as noted in the plan above. You can switch the weekday runs to fit your schedule: ie. Mon & Wed, instead of Tues & Thurs – just don’t run two days ‘back to back’.

Let’s celebrate our FUN & FITNESS!

We’re back…

Back to Lululemon Run Club… Saturday 9:00a.m. Leaving from the Lulu Fairview store… It’s Free! Come join us for some fun!
“You’re under no obligation to be the same person you were five minutes ago.”

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luluRun Summer Edition!

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Come out and join us this summer for the luluRun Summer Edition beginning May 30th – these are free events, open to everyone of all levels!

We meet every Thursday at Centennial Park (Lake entrance) from 6-7pm – rain or shine… We will offer both a 60 minute fun run (30 minutes out/30 minutes back), or a 9 week beginner ‘Walk-Run’ program starting on June 6th (preview May 30th)!

Click the pdf link for our 9 week ‘Walk-Run’ program:
http://endurancetriathletes.com/endurancetriathletes_walk_run.pdf

In addition, we will host three special Saturday ‘lulu Run’ Community Events as follows:

June 8
‘Atwater Market/Canal’ 5K & 10K Community Run – 9-10am
http://www.mapmyrun.com/routes/view/209140227
(meeting on the SOUTH side of the ‘bridge’ at Atwater market (on the bike/recreational path)

July 6 – ‘Mont Royal’ 5K & 10K Community Run – 9-10am
http://www.mapmyrun.com/routes/view/209129461
(meeting at the base of the Mountain at the ‘George-Etienne Cartier’ Monument (Tam Tams) at Parc Avenue)

Aug 3
‘Ste-Anne’s’ 5K & 10K Community Run – 9-10am
http://www.mapmyrun.com/routes/view/210263997
(meeting at the Saturday ‘market’ behind the Couche-Tard – startline will be across from Kelso Park)
Come out and join in on the Summer fun!

Our Fitness Timeline…

In 1999, after being a smoker for 20 years, Kevin decided it was time to quit. Along with that came the usual weight-gain and inactivity, and by 2001 we made a choice – the choice to work towards a goal to get healthy and fit.

We started kayaking, camping and hiking and were excited to try something new for fun and fitness. On May 24th 2003, we entered our first triathlon as a ‘team’ – ‘The Killer B’s’ – in the Early Bird Sprint Triathlon! Kat was the swimmer, Kev the cyclist and runner.

We had no idea at that time that this simple step would set us in motion and initiate a series of worldwide adventures. In 2006, we raced our first Ironman and in 2011, our first Ultraman! Our journey of ‘fun and fitness’ started from a simple thought to get off the couch – now we’re not sure if we even have a couch!!!

Enjoy this slideshow of our transformation, and remember to chase your dreams, and let no-one break your spirit!

http://www.endurancetriathletes.com/killerb_timeline/index.html

Our Fitness Timeline

ottawa 1/2 marathon 2013…

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Come out and join us as we train for the Ottawa ½ Marathon on May 26, 2013!

We will be leading the luluRun group each Saturday morning from 9-10am, meeting up at the LuLuLemon Fairview Pointe Claire store as our starting point, and running 8-10K in the immediate area. Even if you don’t plan to race in the Ottawa ½ marathon, you’re welcome to come out and join us.

We will provide an easy training plan to follow, which will involve 3-4 runs per week. The Saturday morning luluRun is meant to be a fun/social run to keep you inspired and provide an opportunity for us to share tips, training techniques and race strategy with you. Then, we recommend you do 2-3 shorter runs on your own during the week to improve your cardio and build your run endurance.

We will start the program with easy 5-10K runs, and build towards the ½ Marathon goal in May! Ideally, to start Phase 1, if you can run/jog for 30 minutes non-stop you are ready to take on this challenge. If you’re joining us at the start of Phase 2, you should be able to run/jog for 45 minutes non-stop at an easy to moderate pace.

This is a free run group open to everyone – all levels and abilities are welcome to join us, with the goal being FUN & FITNESS!

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Oh what a year it has been!

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The 2012 Volcano Tour
Ironman Lanzarote, Ultraman Canada, Ironman Mont Tremblant, Ultraman World Championships Hawaii

When we peered into our future and planned out the 2012 schedule, we knew we were taking on a loaded calendar, but we were excited for what the season would bring. It was monumental from both a travel and race perspective, and we had made the decision to ‘self coach’, so that added a new level of intrigue. It was time to lace up our shoes and get down to business!

We referred to the 2012 race season as the ‘Volcano’ tour, due to the extreme amount of climbing across the 4 events we planned to take on. We would be basically racing up a total of 50,578 feet in the 2x Ironman and 2x Ultraman events – with the first and last actually occurring on volcanoes!

After logging some long hard miles in March and April we launched into the season in May with a trip to Spain to race Ironman Lanzarote. We wanted to gain some experience in hot, windy and hilly conditions to help us prepare for Ultraman Hawaii, so why not take on what is called the toughest Ironman on the planet! Lanzarote proved to be a stunning venue and gave us some great race experience to build upon for the season ahead. Once complete, it was time for a side trip to Barcelona to enjoy some eats and drinks and see more of Spain! Ahhhh… Jambon!

After Lanzarote and some downtime in Barcelona, we got right back to the business of training and ventured up to take a peak at the Ironman course in Mont Tremblant. We were thrilled to find the course set up for athletes to train on in the weeks leading up to the race, so this became our playground for June and July!

We made a return trip in early August to race Ultraman Canada for the second year in a row and to get to know the Okanagan Valley even better. We enlisted the help of Cassie as Kev’s crew captain and paired her with Tania Burgi of Maple Ridge, and brought Anne over from Victoria to be Kat’s crew captain and join forces with Elizabeth Tribe of Penticton. The race provided us with a much deeper understanding of pace and nutrition for Ultraman racing and the early season training and racing paid off in our results. We both finished as first place Canadian male and female athletes in the event, with Kev in 9th place overall, and Kat as 2nd place female.

Ironman Mont Tremblant followed 10 days later, and with missing toenails, we found ourselves at the start line, ready to go! Great weather and great friends made for terrific race results.

Onwards we headed towards our biggest challenge to date – the Ultraman World Championships in Hawaii. We had been dreaming of this event for the past 10 years and all the miles logged in training and racing had lead us to this point. We were thrilled to be heading to the Big Island, surrounded by the Ultra-Ohana of family and friends, and brought Cassie along with us to share in this epic adventure. Anne was there to cover crew captain duties for Kat and we paired her with Ultra-runner and Ultraman Canada finisher Lucy Ryan of Port Coquitlam. Meanwhile, Kev had the solid crew support of our dear friends Linnea Rossitter as his captain, and Dave Ahrens covering navigation, nutrition and pacing! With a great crew selection, and the Ultra-Ohana of Hawaii surrounding us, we were both thrilled with our racing performances and had successfully completed a 10 year dream!

The magnitude of this event held great significance for us, as we had come to place where we had reached such lofty goals. Kevin wanted to mark this moment in time for us by renewing our wedding vows, so with the help of Jane Bocus & Sheryl Cobb, the Sheraton Keauhou Bay Resort made the perfect setting to mark the occasion. Steve King was kind enough to renew our vows and joined us along with our Ultra-Ohana to celebrate our 10 year journey!

2012 has taken us further and farther than any season in the past, and our experience in training and racing brought us to a new level of endurance understanding. We raced the equivalent of 7 Ironmans in 7 months and logged over 10,500KM of training from April till November.

The icing to this epic-Ultra cake was finding out that both of us were chosen as ‘Canadian Male and Female Ultra Distance Athletes of 2012’.

Seriously… Oh what a year it has been!

french onion soup…

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We love this soup from fall to spring, especially after a long run!

3 tablespoons butter
3 onions (about 3 pounds), sliced
3 garlic cloves, sliced
1/2 cup dry white wine
3 1/2 cups chicken broth
1/2 teaspoon dijon mustard
1 tsp balsamic vinegar
1-2 bay leaves
4-6 baguette slices, toasted
1/2 cup grated emmental cheese
1/2 cup grated suisse cheese
1/4 cup grated parmesan to garnish

Melt butter in heavy large saucepan over medium heat. Add onions and sauté until very tender and brown, beginning to carmelize – about 45 minutes. Add garlic and sauté for another 2-3 minutes. Add wine and simmer until reduced to glaze, about 3 minutes. Stir in chicken broth, balsamic vinegar and mustard and add a bay leaf. Simmer 20 minutes. Remove bay leaf and season to taste with salt and pepper.

Preheat broiler. Ladle onions and broth into ovenproof bowls. Top each with 1-2 slices of toast and mound on emmental and suisse cheeses, then top with parmesan. Broil until cheeses melt and bubble. ENJOY!
Serves 2

winter running tips…

benefits of winter running…

Snow run tip 1: Track your run in minutes, not miles. You will be slower, but you’re still getting a great workout!
Running burns through 270 to 500-plus calories per half-hour session (your personal results will vary based on your body weight, pace and environmental conditions)

Whether you run in the warm or cold doesn’t make a big difference, winter running may have a slight advantage: “You may have to work a little harder to stay warm.”
the gear…

Gearing up for winter running means preparing for the cold, as well as slippery conditions.

clothing…
Think: comfort and versatility. But for best results“You want to start your run almost uncomfortably cool; you’ll be warm within 10 minutes.”

“Everything should be technical or sport natural fibres like merino wool or silk blended with synthetics”

Base layer: “Wear the closest-fitting, thinnest fabric against your skin and add more garments on top based on your tolerance to the cold,”

Layer two: “Fleeces make great insulator layers but don’t block the wind well”, meaning you’ll most likely need a top layer, unless you choose wind-resistant fleece.

Layer three: A breathable shell or windbreaker. “Your top layer should block the wind and precipitation”

Want to travel light? “If you want to wear as few layers as possible, consider compression garments for your base layer as these tend to keep you quite warm”

Ultimately, be prepared for trial and error. And log the weather conditions and what you wore. After all, you want to remember the perfect combo as well as what to avoid, when. “Ideally, you don’t want to be sweaty on a winter run, nor chilly for more than the first 10 minutes.

• shoes…
Feel free to use the same shoes year-round: most winter runners do. Or consider all-season or winter runners with water-resistant uppers and deeper treads.

Trail-running shoes are also popular. Finally, some runners use strap-on “grippers” with metal coils or spikes to increase traction in tricky conditions.

Pair your shoes with technical socks designed for winter, so you get maximum warmth without ruining the fit of your shoes with bulky, extra-thick socks.

• accessories…
Don’t forget your hat, gloves/mitts and neck gaiter (not scarf). Again, look for technical fabrics that add warmth without bulk, and that effectively wick away sweat.

winter running safety…

• Give drivers a head’s up. “Wear more reflective clothing so you’re visible to drivers”.

• “Run with a buddy,” If you canThis provides extra motivation as well as safety.

• Finally, be prepared for contingencies: “Carry identification and public-transit fare, and let someone know your route and expected time of return”

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