Interview with My Maple Ridge
Check out my recent interview with My Maple Ridge
Just in case you didn’t receive your Lululemon product notification this morning….
One of the added bonuses of doing what I do for a living is that there isn’t a whole lot of primping to do in the morning. Shower, ponytails, headband or hat, lip-gloss and I am ready to go. But when someone wants to take your picture, that kind of changes everything.
This morning I was up showered, blow-dried, flat ironed, lip-glossed and in the car by 7:00am to meet Lauren from Lululemon for a product notification photo shoot. It has been a while since I have had to deal with a serious rush hour morning commute (another added bonus of walking across my driveway to work), I am still not a fan.
When I arrived at Lululemon, my outfit was already sitting on the counter, Run: Record Breaker Jacket in sprinkler and the Run: Inspire Tight in black/sprinkler/static black. After a quick change we headed to Lafarge Lake in Coquitlam to take some pictures.
It’s always a bit awkward doing something like this so I channeled my inner Gisele. Lauren kept me smiling; the blue sky, lake and ducks were the perfect backdrop.
My long legged friends will absolutely love the Inspire Tight, I am not sure if you can tell from the pictures but they were more than long enough for me (shorties can where them too, Lulu offers free hemming). The jacket fit nicely and all of the zippers were reflective as well as the stripe down the back.
Any guesses what I will be wearing to my Intermediate Running Clinic tonight?
Winter Running Article
As seen in the Winter issue of Women’s Outdoor World
Winter Running
by Keri Cawthorne
We runners have a whole lot in common with the Postal Service:
We are mothers and fathers. And sons and daughters. Who every day go about our lives with duty, honor and pride. And neither snow, nor rain, nor heat, nor gloom of night, nor the winds of change, nor a nation challenged, will stay us from the swift completion of our run. Ever.
In Vancouver, sometimes it feels like it is never going to stop raining. After all, it is not uncommon between October and March to have 20 consecutive days without some amount of rainfall. It always makes me laugh when people ask me with uncertain certainty “well, you’re not going to run in all that rain, are you?”
In all honesty I can count on three fingers how many runs that I have missed because of the rain since 2001. Two of those occasions were instead spent drinking coffee with my running partner and the other I’m not sure what I did instead but I was more than ok with it. Doing the math, rain has only caused me to missed 0.2% of my runs and I would be willing to bet my running jacket that there are a great many runners out there who would have an even lower average.
Running in the cold winter rain is a running rite of passage, transforming you from a fair-weather runner to a full-fledged runner. If another runner, full-fledged or not, drives by you while you are running in a torrential downpour, you know that you are getting the hardcore nod of approval. If it is a non-runner, then you know that they think that you are completely crazy. I am fine with either response.
So what precautions can you take to make this monumental transition a little kinder to the body? It all comes down to what you are wearing. If you follow the golden metric rule of dressing for weather 10 degrees warmer that it is outside, you will never go wrong (if it is 5 degrees out, dress as you would for 15 degrees, if it is 10 degrees outside, dress as you would for 20 degrees…). Never make the mistake of dressing for current conditions and then adding a running jacket. You will be too warm every time. If you will be wearing a running jacket, include it in your layering calculations.
Layering is key. Make sure that your base layer is made of a technical fabric that will “wick” sweat and moisture away from your skin. Cotton absorbs and holds moisture close to the skin which can cause you to chill quicker. Depending on how much moisture it is holding, it will also become heavier. If you haven’t already done so, get rid of your old cotton sports bras and knickers, they have no place on a runner.
Your running closet does not need to be enormous, a few essential pieces can go a long way and if you take care of them, they will also last for years. So what do you really need?
A good running jacket: water-resistant not waterproof (waterproof will not breath) and reflective. Although black is always flattering, you want to be seen, so opt for something bright in colour (put the little black running jacket on the want list).
Sports bras: really you can never have too many of them. Make sure that they are supportive and unless it is heavily lined, avoid white.
Technical t’s: T’s are a personal choice and I am not a fan of them. If I get too hot, I can’t take it off and tie it around my waist. They are a personal choice.
Technical long sleeves: I like to have a few thin long sleeves and also a good thicker long sleeve for the really chilly runs. Lots of winter/spring races give great long sleeves as their race souvenir.
Vests: also not a fan of. See technical t’s. Once again, personal choice.
Running shorts: not only great for summer runs, they are great for the mild fall/spring days.
Capris: these are great because they can be worn year round and at the gym.
Long pants: you may only wear them during the really cold months, but a worthwhile investment. You can never go wrong with black and make sure that they have a drawstring.
Hats: great year round and also to keep the rain off your face, toques are perfect for the cold months.
Gloves – Yes. Mittens are great for the really chilly days.
Socks – No cotton – really. Just like your base layer, once you wear a pair of technical running socks (and keep them only for running) you will never run in cotton again.
Running glasses – Absolutely. I am a huge fan of running glasses, and they are not just for summer. Did you know that a yellow tinted lens increases contrast and depth perception making them perfect for running in the snow, and also a great look.
Remember that clothing items do not have to be sport specific. You can use your base layers under your ski jacket and pants when you are playing in the snow or out for a hike.
Taking care of your running gear does not end with your wardrobe. You also need to take care of your shoes. NEVER, NEVER, NEVER put your running shoes in the washer or dryer, no matter how wet or dirty they are. To help them dry more quickly, stuff them full of newspaper. Once they are dry, wipe them off with a damp rag or soft bristled brush. Be proud of your discoloured shoes, they are your battle scars! You also need take care of your electronics; watches, gps devices, phones, ipods, mp3 players and your car key fob. Always know what can get wet and what should not.
As the weather changes from rain to snow, you will need to make some slight modifications to your run. Try to run in snow which is freshly fallen or where the snow is less packed. Running in snow does require more energy and also uses your stabilizer muscles on your inner and outer thighs. Not only will it be a completely different workout, you will tire that much sooner. Keep yourself hydrated and don’t forget your sunscreen.
Modifying your footwear may also be necessary. You may want to switch from road to trail shoes or pick up a pair of traction aids that slip over the sole of your shoe to give you additional traction. If the snow is too deep to run in, you can always snowshoe.
We all like a little solitude on our runs, but remember that being a full-fledged runner does not mean that you have to be lonely until spring. Join a running group to keep you motivated and your spirits high, even if it’s not for the conversation, but the coffee afterward.
Keri Cawthorne resides with her family in Maple Ridge, B.C. Canada. Owner of Iron Mountain Movement Ltd, avid runner, and writer, you can usually find Keri playing in the trails. With a strong connection to the community, Keri volunteers at many local events, and spends countless hours spreading the fitness word.
www.ironmountainmovement.com
December Get’er Done Challenge
A new month, new goals, a new outlook and a new pair of runners. December couldn’t have arrived at a better time; I was so done with November, with all of its rain and pitiful moustaches! And how fantastic is it to start each morning for the next 23 days with a piece of chocolate?
As the end of the year rapidly approaches I have stupidly decided to add to the mayhem of the month by cleaning up a few outstanding things that I have been avoiding for a good part of 2010 so that I am able to start 2011 with a clear mind, for at least the first few days anyway.
• First and foremost, it is high time to remove completing a marathon from my bucket list.
• Secondly, I am going to complete my Weight Trainer certification, so Christine if you are reading this, we need to book it.
• And finally there is the matter of a small cleaning project in my hall closet; I am honestly scared that when I venture under the jackets and coats I may never come out again.
Ok, so who is up for a little challenge? Let’s start 2011 with a clean slate. Nothing over Christmas, this mission is to be completed by Thursday December 23, 2010, 11:59pm PST. I want to know what tedious tasks you have been putting off doing in 2010 that you will put off no longer and just get’er done. Who’s in?
My first published article!
I went from a blue circle in August, to a published article in October!
Article Post: Women’s Outdoor World, Fall 2010
“Putting Your Best Foot Forward” by the Fabulous Conny McLean
Article Post: Women’s Outdoor World, Fall 2010
Top 10 things you should expect from your group fitness instructor
Article post: Dane Boyle San Antonio Fitness Examiner
You have joined a gym and decided that you would like to try group fitness classes, but you have no idea what to expect. Having looked at the group fitness schedule, you’ve chosen a class that seems right for you. You show up, and you see a very fit woman at the front of the room, decked out with a microphone, ready to go. Now what should you expect?
Group fitness classes are offered at gyms, fitness centers, yoga and Pilates studios, and all ranges of locations. These classes are for a specified period of time, and are led by an instructor who demonstrates the proper way to do various exercises. Many people enjoy the energy of a group class because they find it to be more stimulating than working out alone. Group fitness classes are also a good way to meet new people who share similar interests.
Group Fitness programs should give you a complete workout that is both fun and invigorating. Classes tend to combine cardiovascular training with strength training and stretching. The activity offered in a group fitness class should accommodate every fitness and experience level, from the beginner to the seasoned participant.
Group fitness classes should be led by qualified individuals, and clients should have high expectations for their group leaders.
Keri Cawthorne owner of Iron Mountain Movement lists the top 10 things students should expect from their group fitness leaders:
Top 10:
- A fitness leader should be motivating, not intimidating.
- A fitness leader should arrive 10-15 minutes before class starts to greet, to answer questions and to assist with any set-up. The instructor should also be the last person to leave the class when it is over.
- A fitness leader should start the class on time and finish on time.
- A fitness leader should be dressed appropriately for the class.
- A fitness leader should introduce themselves and let participants know what to expect from the class.
- A fitness leader should be able to provide modifications for any exercise.
- A fitness leader should smile and make eye contact with the class.
- A fitness leader should be certified and be able to provide an educational portion of the class (ie: proper alignment while doing muscle conditioning, stretching, cooling down etc).
- A fitness leader should not be afraid to move around the class.
- A fitness leader should provide a safe and effective class (ie. a clean and uncluttered space, music at a healthy volume) .
After a great group fitness class you should be out of breath, in a little better health and thinking about getting ready to return for your next workout. Inevitably, you are responsible for your health and fitness safety, so be sure to choose instructors that provide you with a safe and effective workout. The qualities of your new found fitness instructor should include ALL of the Top 10 qualities listed above. Life is too short not to have a bit of fun with a great workout! read entire article
‘Gorgeous’ alpine course greets 5 Peaks racers
Article post: Whistler Question
About 450 athletes enjoy Whistler Mountain trail races
August 25,2010
Megan Grittani-Livingston
Newly free from the casts on his two broken arms, North Vancouver’s Ryan Ervin was all smiles atop Whistler Mountain as he crossed the finish line for the 5 Peaks trail running series race held on a surprisingly sunny Saturday (Aug. 21).
“I was a little nervous about this race – I usually do the Enduro (distance), but I had to do the Sport today because I broke both my arms mountain biking in the middle of June, so I just got my casts off. The scree slope running down was a little sketchy, but it was wicked, it was fun,” Ervin said after steaming to victory in the 4.9-kilometre Sport race.
The 5 Peaks series, which encourages runners to “get off the road” and onto trails in a fun, recreational race environment, typically offers Sport and Enduro distances to tempt a range of participants, plus a one-kilometre Children’s Challenge to deliver fun for whole families. In Whistler, the Sport course was 4.9 km and the Enduro racers ran 10.6 km.
The B.C. Coastal branch of the national 5 Peaks series made its annual stop in the alpine setting atop Whistler Mountain on a Saturday that was expected to involve thunder and lightning, but instead delivered blue skies and sunshine to offset the boundless alpine views.
Ervin was the first runner to cross the finish line, in its scenic setting next to the top of the Big Red Express, with a course-record time of 27 minutes, 17 seconds. His broken arms, sustained in a ride on Mount Seymour during his first time out on a new bike, became a worry of the past as he returned to the 5 Peaks series for the first time this season, and enjoyed the Whistler course for his fourth or fifth time.
“I love it… Look at the views – it can’t get any better than this, it’s so gorgeous,” Ervin said.
As it was for many of the approximately 450 athletes who ran around the loop course set at the top of Whistler Mountain, the race was a family affair for Ervin. His wife completed the Enduro distance, and his son ran in the Children’s Challenge.
“People tend to make it part of their summer vacation as well,” said Keri Cawthorne, the 5 Peaks B.C. race director. She said the series organizers continue to be pleased with the beauty and quality of the Whistler venue, and the rave reviews they get from the runners.
“For most, this one is the favourite… It just kind of adds a whole new element, coming up and doing a race in the altitude,” Cawthorne said.
The other events in the B.C. Coastal series run at Golden Ears, Simon Fraser University, Mount Seymour and Buntzen Lake. The alpine environment at 6,000 feet on Whistler Mountain, including the high-altitude atmosphere and the frequently steep terrain rife with rocks, posed challenges for some. read entire article
A mention in Woman’s Day…Yay!
Yesterday was a very proud day. Several months ago I responded to a query looking for “Health/Fitness Experts on Workout Clothing”. I had a couple of email conversations with the media outlet regarding fitness clothing do’s/don’ts and general beneficial characteristics to look for in workout gear, and left it at that. That was until I received a fact checking email from Woman’s Day magazine a month later.
I knew that the information that I had provided would appear in the September issue, so the waiting game had started. When I was grocery shopping last week, I noticed that the August issue was completely sold out (fyi: in the US Woman’s Day is one of the top five selling newsstand magazines), and it would only be a matter of days until the September issue was available.
So after photographing my not so anonymous Operation Beautiful note near the Slim Fast products I casually made my way to the check-out to pay for my groceries ,and OMG it was there!!!! As I leapt for the magazine, I excused myself quickly and possibly a little too late to the lady that I bumped ahead of me. I quickly flipped open the cover to find the table of contents and under “be well” I found the article on page 138 “Shape Up Your Workout Gear: from sports bras to sneakers, the items that will help you get the most out of your exercise” by Abigail L. Cuffey…YAY! Careful not to damage any of the pages, I calmly found the article and quickly started scanning, and on page 142 in a perfect blue circle under Sports Bra Smarts I see…
“Always make sure that seams are flat on a sports bra,” says Keri Cawthorne, a running coach in Vancouver. You can check by running your fingers along the edges. “Bulky seams cause chafing around the armpits and under arms, which can lead to bleeding.”
On my way home I called my Mum and I read to her what the perfect blue circle said. I’m not quite sure if she believed me at first (because I quote myself in magazines all the time) but from the giddiness in my voice she knew that this was the real deal this time!
I think that if all trips to the grocery store could end like yesterday’s I would actually like grocery shopping.
5 Peaks Series: SFU Recap
Article Post: Trail Runner.ca
SFU – Saturday June 12, 2010
The second race of the 5 Peaks 2010 BC Coastal Trail Running Series took place on Saturday at SFU on Burnaby Mountain. Although the weather was fantastic for the race, it was less than fantastic the week leading up to the race, leaving muddy and slick trail conditions.
Using a combination of single track hiking and mountain biking trails, the 404 racers navigated their way down Gear Jammer, Upper Cut, Function Junction, Lower Snake to Pipeline and the lower trails. What goes down must come up.up the Trans Canada Trail, the Enduro racers splitting off at Mel’s Trail for their additional loop. Both courses finished with a challenging final climb up the infamous Cardiac Trail.
Finishing the 6.3km Sport course first for the men was Mark Bertoia of New Westminster with a time of 31:20. Setting a new course record for the women was Vancouver’s Jillian Fong with a time of 33:51, breaking last year’s course record of 35:15 set by Monika Owczarek. Finishing first for the men was Oliver Utting of Burnaby, completing the 9.8km Enduro course in 44:25, and with a time of 53:42 Chessa Adsit of Burnaby placed first for the women.
The 5 Peaks team wishes to thank all of the race volunteers, the Canadian Ski Patrol System and our sponsors. Our next race will take place on Seymour Mountain on July 24, 2010. Read more