Blender Power

And just what is in that you ask??? This is my everyday post workout drink. Throw everything in, blend & drink. Cheers to good health.

1 banana

1 cup blueberries

1 handful spinach

1 cup rice/soy or regular milk

1 scoop protein powder

1 scoop Perfect Food (greens)

3 dashes of cinnamon

Fill the rest up with cold water

1 tbsp Udo's Oil (for the good, 3, 6, 9 fats)

and voila!!! A rehydrating, recovering and high antioxidant smoothy with all the essentials!

Rocky Mountain Running BOOK

Check out this new book out called "Mountain Running in the Canadian Rockies" by Bob Walker. It just arrived to my house and I must say I am stoked for summer 2010 already! All the great running routes are described with maps in an easy to follow format. The pictures are stunning! I did a weekend getaway to Banff, AB last year and it kicked ass! Support Bob & the book by ordering at www.mtnrunning.ca

On another note, here in the pacific northwest where rainy days are becoming the normal again (but what a great summer we had so we must really not complain) I grunted it up the Chief once again. This is my 3x a week workout. With very little running in my program right now, the chief gets it done with the almost hurling feel each and every time.

The Cool Down - hmmmmmm

Just came across this article recently published in the New York Times talking about the "why" factor of the cool-down. Interesting. Sometimes I think we tend to just go with what people say without ever really questioning if it makes sense or not. I'm not too sure what to think about the cool-down just yet but it will be interesting to see what research gets done on it in the near future. As a coach, I'm always trying to stay on top of these topics but the "what to do's" and "what not to do's" are always changing. It's actually kind of exciting. Now read up and form your own opinion and I am going to go and see what else I can dig up on this topic!

The Achilles

I have come to respect the largest tendon in the human body over the past few months. Since my training and racing at the Rock & Ice back in March, my running season has been one big mess. While I have pushed through, relying heavily on my pain box, it was time to finally face the reality of having full blown chronic Achilles Tendonitis. NOT FUN!!!! I had not run since the Vancouver Island Quest and then last week, Laura (my miracle worker massage therapist) who has been experimenting with some new treatment techniques finally cleared me to try a few runs. I am happy to report great progress. ICE is still my best friend and I think will always be. My Salomon XT wings and SOLE footbeds continue to rock. Laura has worked so hard on loosening my tight calves and getting some flexibility back into the tendon. Together we are getting there.

Worlds is in 2 weeks and I think I have maintained great fitness by big biking hours, hugs power hikes and paddles. Crossfit is back in my life and running is day by day. I had an awesome weekend training with the DART boys down in Bellingham on Sunday.

My words of advice to you (but mostly to me so that I actually listen)....

1) STOP when things flare up

2) Run with good technique which might mean re-learning how to run again

3) ICE and ICE and ICE

4) Work with (and don't reverse their treatment) of a knowledgeable massage therapist

Training for Worlds

Just over 2 weeks to go until we ( Team nuun-Feed-the-Machine) head to Portugal for the World Adventure Racing Championships.

I am working hard these days, geeking out on the roller blades, putting the hours in on the bike and time on the water. Sept & Oct have been great for outside play but the last week has been a serious "just dig deep and get on with it" drive.

i2P Baffin Island

Sorry for the delay in getting these pictures up on the website. Baffin Island was the experience of a lifetime with our 5 youth ambassadors who were fantastic and a great team of inspiring leaders. I am honored to have been apart of this trip, to explore Canada's Arctic and to be involved with everything that i2P stands for. I hope everyone enjoyed following, learning and interacting live as the expedition went. Be sure to check out the website for more pics from the trip and all the great things yet to come.

www.impossible2possible.com