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SEPTEMBRE – SEPTEMBER       Semaine 9 – Week 9

Le compte à rebours a commencé: la course aura lieu dans 3 semaines!

Countdown is on: 3 weeks left before the race!

 

AOÛT – AUGUST        Semaine 8 – Week 8

Our amazing friend Joe came back from Colorado. He ran the TRANS ROCKIES 2016! A three day event of 30K+ per day, all.occurring between 8500′ and 12500′. The poles were required on day 2 to climb 10k to the top of Hope Pass. Bravo Joe! After race (his legs were asking for more???), he climbed a couple of peaks in Rocky Mountain National Park which is unbelievably beautiful. 

Colorado_Joe 3 days race
At the top of Hope Pass at 12500′
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Rocky Mountain National Park

Joe_incidentHopefully Joe’s ankle will get better soon (but not soon enough to run with us the Oakville half-marathon)… Last week, « after a moment of in attention » his motorcycle fell on his my left ankle in his own driveway, as he prepared to leave for work.

Get better soon Joe and come visit us at EJ!

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Same carbs on Saturdays, just a different country  😉

Semaine 7 – Week 7

Lachine 08-2016
Demi-marathon de Lachine (Québec). My Oakville half rehearsal 🙂 It was a super windy day and very humid. But we all made it to the finish line!

Lachine 2016_18e km Lachine_ligne arrivée4

Semaine 6 – Week 6

How Nicole is escaping the heat outside? She gets on the threadmill... with some entertainment!
How Nicole is escaping the heat outside? She gets on the threadmill… with some entertainment!
Back in Oakville with my long run partner. It was not an easy one last Sunday, even if we are smiling...
Back in Oakville, I can meet again with Nicole for our weekly long run. It was not an easy one last Sunday, even if we are smiling…

Want to try something different for strength training? At the gym, at home, in a hotel room or while camping, have fun with a TRX (suspension trainer). Usually hanged to a door, you can fasten it to a tree or anything 7 feet high, or higher, and strong enough ;-). There are plenty of routines available on Youtube and a TRX kit comes also with a small book of main exercices. Depending on the type of exercise you’re doing, you can use the handles for your hands or your feet. Excellent to improve balance, while you work on any parts of your body, using your body weight and engaging your core. Thanks to Chris who initiated me to it. Since he travels a lot for work, his TRX is always in his suitcase.

Lately, I am using it for my legs workout. I find it very effective for the back, chest, shoulders, triceps and biceps as well. However, my preference for back and shoulders workout is the good old pull-up bar. A classic 🙂

My legs routine: Regular squats for warm up, 2-3 rep of each: single leg squats (pictures 1-4), bowler’s lunges, single leg lunges (pictures 5-12), leg pulls (on your back), cycling, and mountain climbers (on plank position).

TRX single leg squat 1 TRX single leg squat 2 TRX single leg squat 3 TRX single leg squat 4TRX single leg lunge 1 TRX single leg lunge 2 TRX single leg lunge 3 TRX single leg lunge 4 TRX single leg lunge 5 TRX single leg lunge 6

Semaine 5 – Week 5

To be relevant with my last post about trail running, today I explored the Kenna Cartwright Nature Park, here in Kamloops, where are 30+ trails (from easy to extremely difficult), for more than 40km total. Bonus: it is located only 2km from my hotel (down a 1 km hill 🙂 ).

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JUILLET – JULY     Semaine 4 – Week 4

Sunday's long run: I was suppose to log 23-24 km but with all the hills here, I've stop climbing at 18 km... more than 1,300 feet (419m of ascent) for a city run. I had a minute walk break every 5km (and a necesary one at 13km mark!)
Sunday’s long run: I was suppose to log 23-24 km but with all the hills here, I’ve stop climbing at 18 km… more than 1,300 feet of ascent (419m) for a city run. I had a minute walk break every 5km (and a necesary one at 13km mark!)

Here what is going on in Nova Scotia: Jacquie has a boot camp a few times a week and is sharing the beautiful scenery where she runs. Merci Jacquie pour le partage et continue!

Jacquie NS_1 Jacquie NS_2 Jacquie NS_3 Jacquie NS_4 Jacquie NS_5

JUILLET – JULY           Semaine 3 – Week 3

Kamloops Half-Marathon, 6:00 AM and and I am 4 minutes + late... Everybody left! It was suppose to be my long run among plenty of runners, but I ended up with a new PB!
Kamloops Half-Marathon, 6:00 AM and I am 4 minutes + late… Everybody left! It was suppose to be just a long run in good compagny, but couldn’t resist to compete… I ended up with a new PB 🙂
Kamloops Half-Marathon, 4Km before finish line. I ran this race 3 years ago. It is a small race: less than 200 runners for the half and less than 100 runners for the full marathon.
Kamloops Half-Marathon, 4km before finish line. I ran it 3 years ago. It is a small race: less than 250 runners for the half and approx 100 for the full marathon.
A new T-Shirt to my collection :-)
A new T-Shirt to my collection 🙂
Marie-Alice running, and having fun, with Whisky.
Marie-Alice running, and having fun, with Whisky.
Kamloops and its hills! I was running here as well last summer and I am happy to see that I can ran the same loop faster than last year (even if it is just as hard!).
Kamloops and its hills! I was running here as well last summer and I am happy to see that I can ran the same loop faster than last year (even if it is just as hard!).
En route pour Kamloops (BC)
En route pour Kamloops (BC)
On the road to Kamloops (BC)
On the road to Kamloops (BC)
Nicole is exploring Joshua Creek (South-East Okaville). Nicole, a mother of one of our students (1-2) does long runs with me on Sundays, since last January. We ran the 30K Around the Bay, in Hamilton, and Mississauga Marathon together.
Nicole is exploring Joshua Creek (South-East Okaville). Nicole, a mother of one of our students (1-2) does long runs with me on Sundays, since last January. We ran the 30K Around the Bay, in Hamilton, and Mississauga Marathon together.

JUILLET – JULY          Semaine 2 – Week 2

Williams Lake_BBQ and beer
BBQ in the hotel parking lot… just like camping! With carbs for tomorrow’s long run, of course! I have tried a rasberry one from the Grandville Island Brewery, in Vancouver.
Long run Williams Lake
Sunday morning long run (20 km), along the Highway 20. You can see Williams Lake in the background, down the hill.
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Back in Williams Lake. Great trails to explore along the Fraser River (approx 20 km from downtown).
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Fraser river, Williams Lake. First day in two weeks here that we have the sun with us all day, and it is actually warm! Yey!
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Williams Lake: embrace the hills! At least, what goes up, must go down… eventually!
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Riverfront Trail in Quesnel is very convenient for morning runs, but also for a walk after diner!
Quesnel (BC)
Quesnel (BC)

 

 

 

 

 

 

 

 

 

 

 

 

 

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Riverfront Trail, long run 18km – It’s great to have Chris’ compagny along the way (he follows me on a bike!).

JUILLET – JULY              Semaine 1 – Week 1

West Quesnel, where you can do a 5 km loop mostly on a path, across a beautiful pedestrian bridge, from Downtown.
West Quesnel, where you can do a 5 km loop mostly on a path, across a beautiful pedestrian bridge, from Downtown.
River Valley Trail5
River Valley Trail’s crowd
Carbs required the night before a long run ;-)
Carbs required the night before a long run 😉
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River Valley Trail and its potential crowd, Williams Lake
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River Valley Trail run (8 km)
Embrace the hills (and the highway BC 97!), Willams Lakes (BC)
Embrace the hills (and the highway BC 97!), Willams Lake (BC)
Williams Lake Stampede
Williams Lake Stampede