Kilo Run App

I had the chance to test out another running app this past weekend while I was in Ottawa. Kilo Run is brought to you by the same app makers as Kilo Beat.

It was easy to set the app up for my preferred settings. You input your name, weight, heigh, gender and preferred distance measurement unit.

Kilo Run

The home screen then appears and you have the choice of quick start or workout.

Kilo Beat

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Book Review: Fire Starter Sessions

What kobo.com says:

The Fire Starter Sessions is an apathy-kicking, integrity-infusing guide to defining success on your own terms. 
 
As the creator of DanielleLaPorte.com–deemed “the best place online for kick-ass spirituality,” Danielle LaPorte’s straight-talk life-and-livelihood sermons have been read by over one million people. Bold but empathetic, she reframes popular self-help and success concepts:
 
Life balance is a myth, and the pursuit of it is causing us more stress then the craving for balance itself.
Being well-rounded is over-rated. When you focus on developing your true strengths, you enter your mastery zone.
Screw your principles (they might be holding you back). 
: We have ambition backwards. Getting clear on how you want to feel in your life + work is more important than setting goals. It’s the most potent form of clarity that you can have, and it’s what leads to true fulfillment.

Fire Starter Sessions

What I say: This is a lovely soul fire up book. Danielle LaPorte is a fierce Canadian author and definitely puts the soul into success searching. Her book is broken down into 3 Parts (Mojo, Moxie & Results) and 16 Sessions (or chapters). Sessions that really spoke to me in this moment were the No, Thank You. Yes, Please chapter whose worksheet has you work through The Stop-Doing List. I’m definitely guilty of trying to take on too many projects at once so I need to focus on how to say no so I can make room for more YES! I also loved Session 15 on Be The Giver. I seek and reach out for mentors as I move through my career & personal aspirations so as I gain knowledge and ideas I’m always willing to share. I Skyped for an hour with a new fitness entrepreneur on Monday to share branding knowledge because he gave me the fire to start a new Yes project that will allow me to properly say no to all the tiny things I do. Pick this book up if you need inspiration or to re-focus on defining your success goal getting.

 

X Man Sherbrooke 2014 Recap

This was one of the best race weekends of my life! Since I train at Alpha Obstacle Training I get to find out about amazing races from the owner Jesse Bruce. He mentioned he was traveling to Quebec to run the XMan Race near Sherbrooke, so I took at look at their website & videos of past races and was sold! Jesse (AOT owner), Michael (I’ve known for over a year – we met at a Lululemon run club), Amelie (trains at Alpha), Sylvie (trains at Alpha) and Leo (has competed at an Alpha OCR series event) were my travel buddies for the weekend.

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X Man race is described as a foot race done in an extreme environment in an extreme atmosphere. We were told the race was a little over 7km and over 35 obstacles. I counted a little over 8 km on my Garmin and we counted 51 obstacles on the race map!

On Saturday, Jesse & Leo raced in the elite heat first thing in the morning while Michael, Amelie, Sylvie & I volunteered. The pic below is the volunteer car on our way to Secteur 2! Since we were in the heart of Quebec I got to use my French all weekend. Sylvie & Amelie are also french speaking so we had a blast and that side of my brain loved being able to use it again. We also got awesome black X Man race dry fit shirts on top of our white race participant ones!

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Michael and I monitored the Tarzan obstacle that we’re playing on below and Sylvie / Amelie were superstars at the first water station. Since we had to arrive early as volunteers we had time to play on the rings! And hammed it up of course!

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Book Review: Thrive

What kobo.com says:

In Thrive, Arianna Huffington makes an impassioned and compelling case for the need to redefine what it means to be successful in today’s world.
 
Arianna Huffington’s personal wake-up call came in the form of a broken cheekbone and a nasty gash over her eye — the result of a fall brought on by exhaustion and lack of sleep. As the cofounder and editor-in-chief of the Huffington Post Media Group — one of the fastest growing media companies in the world — celebrated as one of the world’s most influential women, and gracing the covers of magazines, she was, by any traditional measure, extraordinarily successful. Yet as she found herself going from brain MRI to CAT scan to echocardiogram, to find out if there was any underlying medical problem beyond exhaustion, she wondered is this really what success feels like?
 
As more and more people are coming to realize, there is far more to living a truly successful life than just earning a bigger salary and capturing a corner office. Our relentless pursuit of the two traditional metrics of success — money and power — has led to an epidemic of burnout and stress-related illnesses, and an erosion in the quality of our relationships, family life, and, ironically, our careers. In being connected to the world 24/7, we’re losing our connection to what truly matters. Our current definition of success is, as Thrive shows, literally killing us. We need a new way forward.
 
In a commencement address Arianna gave at Smith College in the spring of 2013, she likened our drive for money and power to two legs of a three-legged stool. They may hold us up temporarily, but sooner or later we’re going to topple over. We need a third leg — a third metric for defining success — to truly thrive. That third metric, she writes in Thrive, includes our well-being, our ability to draw on our intuition and inner wisdom, our sense of wonder, and our capacity for compassion and giving. As Arianna points out, our eulogies celebrate our lives very differently from the way society defines success. They don’t commemorate our long hours in the office, our promotions, or our sterling PowerPoint presentations as we relentlessly raced to climb up the career ladder. They are not about our resumes — they are about cherished memories, shared adventures, small kindnesses and acts of generosity, lifelong passions, and the things that made us laugh.
 
In this deeply personal book, Arianna talks candidly about her own challenges with managing time and prioritizing the demands of a career and raising two daughters — of juggling business deadlines and family crises, a harried dance that led to her collapse and to her “aha moment.” Drawing on the latest groundbreaking research and scientific findings in the fields of psychology, sports, sleep, and physiology that show the profound and transformative effects of meditation, mindfulness, unplugging, and giving, Arianna shows us the way to a revolution in our culture, our thinking, our workplace, and our lives.

Thrive

What I Say: this is a great book for anyone at the beginning or middle of their career or even nearing the end and realizing you need a change. In my very first advertising job in Toronto I watched senior staff around me look burnt out, make unhealthy choices and spend countless hours away from their family. I learned how to be a work a holic. I was lucky/unlucky to witness a family tragedy with a senior executive at my first agency and from that moment on I vowed to myself to find work/life balance. That being said I know when to dig my heels in and put in the hours but I also learned how to make myself a priority while still being very productive in the office. Arianna Huffington is a big proponent of sleep. If you burn the candle at both ends then you need to remind yourself the value of the 8 hour sleep. The book is divided into only 4 chapters albeit long ones. Arianna covers Well-Being, Wisdom, Wonder & Giving. For me personally, I really loved reading the giving section as I adore doing things for others but don’t have a regular volunteer practice in my life. So this definitely got the wheels turning!

Tough Mudder 2014 Recap

This year’s Tough Mudder Toronto did not disappoint! It was an amazing event. Earlier in the year I had convinced a social media friend, Alan Ali, to fly up to Toronto to run this with me. He ran the event in Kentucky last year so this was going to be our second time doing the course just together. Alan is on a weight loss journey and is inspirational because he isn’t letting his weight stop him from living life. He’s tackling fitness goals and events now (triathlons & half marathons!) and that to me is humbling. He isn’t waiting for the ideal moment or weight and for that I was humbled and honoured to run this course with him.

Saturday we did not get the greatest weather. We drove up to Mount St. Louis Moonstoone with cloud cover and the rain started a few hours later. Registration was a bit of a gong show. The scanner technology was horrible and they had to keep writing down our names. Needless to say we got there nice and early for our start time and were stuck in line for over an hour. But a Mudder doesn’t whine. We registered, got numbers on our foreheads, bag checked and started dynamic stretching and tying our shoes on extra tight. We met up with the rest of our team and headed into warmup and the corral shute.

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Toronto Course Map

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Rock My Run App

As an Alpha Female balancing two careers; one in marketing and one in fitness I barely have any time to make playlists anymore. I luckily participated in a #fitblogchat contest and won a premium account (for a few months) with RockMyRun app! With a premium account I don’t see any ads, can adjust the BPM on mixes and I have access to more mixes than normal!

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I got up this morning at 5am well ahead of my 6am alarm so I decide to go for a run. I slept in Weds & Thurs morning, fending off a tickle in the back of my throat, but felt fine this morning. I decided to finally give this app a try. I’ve been running socially lately so no solo runs with music have been on the training plan. You can search by genre, BPM, length or lyrics. This morning I searched by track length and picked a 34 min playlist. I chose house, pop as the genrea and clicked on the first one that popped up in the options. I streamed it live in the app vs. downloading it.

IMG_3585.PNGAs you can see there is a MyBeat button. I didn’t use this option but if you click through on the link it will explain how you set a beat per minute for the music to match your pace. I left it at 128 bpm which was great for this morning. Other features of the app are that you can see a track listing, restart the playlist at any time, pause, skip to the next track in the playlist and finish it at anytime.

IMG_3586.PNGAfter the workout there is an option to rate the playlist. This app is definitely staying on my phone so that I can always choose some fresh mixes for my runs without having to make a playlist ahead of time.

IMG_3592.PNGHappy Running!

 

 

 

Chase the Coyote Trail Race

I’ve added another trail race to my schedule! Shocking I know! I’m really excited to tackle Chase The Coyote on September 27th. There are two distance option: a sprint & challenge. The Sprint is around 5.7km and the Challenge distance is around 14.4km. I am going to attempt to tackle the challenge option!

Chase The Coyote

This race has a cool time challenge for the longer 14.4km distance. Any male who can complete the course in under an hour and any female in under 70 minutes will receive a special Coyote prize (to be revealed on race day). Here are last year’s winners if you want to see a speedy set of people.

The Sprint distance is $35 and the Challenge distance is $40 right now. Early Bird Pricing ends on August 31st!

All runners get a sweet toque for winter running and this really cool medal! I can’t wait!

Coyote Toque Proof

photo (1)Who’s joining me?

5 Peaks Albion Hills

This weekend I spent my Saturday doing my fourth 5 Peaks race at Albion Hills Conservation Area. I had an amazing day. I rented a zipcar to get myself up there. They now have cars in my neighbourhood so I no longer have to take the subway one station over to grab one. This was epic for me.

I arrived with an hour of time to register, grab my bib and swag & say hi to a few fellow trail racers. The highlight of my morning was getting a high five from my friend Axel’s son Kian. His nickname on social media is the Lightning Kid and he steals my heart every time I see him. You can check out his Dad’s race recap here!

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I played paparazzi for their family and got some great shots of the kids finishing their 1K race. Lukas, Axel’s oldest son finished strong and Kian had to wave at all his fans on his way to the finish line.

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I absolutely loved this course. It was nicknamed a roller coaster and the twists and turns were perfect for the nickname. At the beginning of the course we were warned that the single track trail started fairly soon but it still created a backlog of walking for a bit. I breathed in patience and just told myself this would help me pace myself. I definitely could’ve had a faster time if I had seeded myself at the beginning of the wave but I’m still happy with how I felt during my race. I didn’t wear my Garmin so I could just enjoy the course and focus on my breathing.

I finished in 41:53 (7:21 avg page & 15th in my gender/age group). It’s neat to see how I’ve been improving over the summer at Terra Cotta (no avg time posted but I think it was around 7:11 (16th division place), at Heart Lake I had an avg pace of 6:55 (16th division place) and at Rattlesnake Point I had an avg pace of 7:38 (27th division place). After I chugged water I found my friend Michelle so we could re-enact epic race finish photos. I had to do my standard leaping & we grabbed pictures in front of the wall of sponsor logos.

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What I wore: Sunski sunglasses, Mizuno harmony tank, Lululemon run shorts, Mizuno BioGear compression socks & Mizuno Kazan trail runners. Finally, I taught Axel how to do a #theface photo and we headed off to start the rest of our day!

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The next Ontario race is Sept 6th at the Kortright Centre!

Workouts & Recovery

So it’s been almost a month that I’ve been back to what I feel is almost my old self in terms of training. The last three weeks things are starting to fall into place. I’m slowly ramping things back up. I’m not back to two a days every day as I have to be careful of overtraining but I’m pushing myself, strengthening what needs to be so I don’t re-injure body parts and doing my best to get my conditioning up for my summer obstacle races.

Here’s a recap of my workouts for the past few weeks:

w/o July 21

Monday: BlackToe Run Clinic (4K 10 and 1s)

Tuesday: Alpha Obstacle

Wednesday: Leg Day

Thursday: Wake Boarding & Wake Surfing

Friday: Rest Day

Saturday: Spartan Super

w/o July 28

Monday: BlackToe Run Clinic (3K slow run)

Tuesday: 5K Run

Wednesday: Leg Day

Thursday: Shoulder Day

Friday: Back Day

Saturday: Cottage Hike

w/o August 5

Monday: Trail Run

Tuesday: Alpha Obstacle

Wednesday: Leg Day & Moksha

Thursday: Back Day

Friday: Shoulders & Skipping

Saturday: 5 Peaks Albion Hills Sport Race

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Monday Meal Prep

Since we had a long weekend up in Canada I did all my shopping on Sunday while visiting family in Kingston and then meal prepped on Monday. I always get comments when I post my finished prep on social media that I’m so organized. So yes it takes organization, a bit of planning but it becomes a lifestyle change that sets you up for success for the week. Today I’ll recap the steps I take during my meal prep and show you this really weird looking zucchini!

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No but in all seriousness here is what I did this week for my meal prep and how long it took me.

1. Turn frying pan on and cook lamb burgers.  5-10mins.

2. While lamb burgers are frying throw lamb steak in oven on broil (high). Cook for 12 mins.

3. Turn on a smaller frying pan, add coconut oil and cook asparagus. 5 mins.

4. Place a cup of quinoa in a pot to boil. 20 mins.

4. In the same frying pan as the lamb burgers I’m now cooking the flank steak. 10 mins. (During this time I’m eating the lamb steak & some asparagus for dinner.)

5. While flank steak is cooking wash and prep veggies (this includes green beans, snap peas, broccoli and kale). Place options in tupperware so I have variety with my protein options. 2 mins.

6. Make one salad for the week with kale, hemp seeds, quinoa, tempeh (cooked this last week) and cut cherry tomatoes in half. 5 mins.

7. Wash frying pan and start cooking ground chicken. In the asparagus frying pan I throw in cut up zucchini, green onions and yellow pepper. Combine once chicken in cooked through. 10-15 mins.

8. While the stir fry is cooking I wash and prep my veggies for my smoothie bags (pictured at the top). Kale, cucumber, apple, pear & blueberries this week! 5-10 mins.

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I started at 3 pm and was done by 4:30pm. Just one hour and a half. I also putter around and played with choosing different music playlists while I was cooking and texted people so I wasn’t focused the entire time. If I was on meal prep beast mode I could do it in an hour.