Kelownagurl Tris Triathlon Podcast

Welcome to Episode #118 of the Kelownagurl Tris Podcast! In this episode, I talk about my latest mini PR and my 2012 race calendar dilemma then I do the 3rd installment of "So You Want to be a Triathlete?" and talk about adding intensity such as speed work and hill repeats to your training. To download an mp3 of this episode, click here. Email, Voice Mail, and Race Reports from: * Kabekona Tri Girl - Sara * Carlos, the Jackal Check out the Quadrathon Podcast to hear Stuart and I chat about Marathon and Triathlon training Gear Reviews None but I do rave about my Sugoi Versa Jacket again. Workout Song Clips of the Week: "Here and Now" by Great Big Sea Please feel free to leave me a comment, send me an email, or leave me a review on itunes! Remember: It's never too late to be what you might have been! ~ George Eliot Email me: kelownagurl@gmail.com Website: http://kelownagurltris.blogspot.com Thanks for listening!

Welcome to Episode #117 of the Kelownagurl Tris Podcast! In this episode, I give my Abbotsford Run for Water marathon race report and I read a few race reports! To download an mp3 of this episode, click here. Here's a link to the Donate option of the Run for Water website.  Email, Voice Mail, and Race Reports from: * John from Scottsdale * Geoff from Oregon * Barb from Idaho * Jo Kappus * Wendy from Florida Check out the Quadrathon Podcast to hear Stuart and I chat about Marathon and Triathlon training Gear Reviews none Workout Song Clips of the Week: "Here and Now" by Great Big Sea Please feel free to leave me a comment, send me an email, or leave me a review on itunes! Remember: It's never too late to be what you might have been! ~ George Eliot Email me: kelownagurl@gmail.com Website: http://kelownagurltris.blogspot.com Thanks for listening!

Welcome to Episode #116 of the Kelownagurl Tris Podcast! In this episode, Erik gives us a Bare Bones Duathlon Race Report, Carlos gives us some audio from the Elk Lake Ultra, I read a few race reports, and I talk about my 'week before the marathon" taper drama. To download an mp3 of this episode, click here. Email, Voice Mail, and Race Reports from: * Geoff - Western Oregon University Sprint+ Triathlon * John from http://www.daretotrilife.com * Melanie from http://www.northerngardenersalmanac.com/ Check out the Quadrathon Podcast to hear Stuart and I chat about Marathon and Triathlon training Gear Reviews none Workout Song Clips of the Week: "Here and Now" by Great Big Sea Please feel free to leave me a comment, send me an email, or leave me a review on itunes! Remember: It's never too late to be what you might have been! ~ George Eliot Email me: kelownagurl@gmail.com Website: http://kelownagurltris.blogspot.com Thanks for listening!

Welcome to Episode #115 of the Kelownagurl Tris Podcast! In this episode, I record a marathon training update while I drive down to Osoyoos for a training weekend with friends. To download an mp3 of this episode, click here. Email, Voice Mail, and Race Reports from: none Check out the Quadrathon Podcast (to hear Stuart and I chat about Marathon and Triathlon training) Gear Reviews none Workout Song Clips of the Week: "Here and Now" by Great Big Sea Please feel free to leave me a comment, send me an email, or leave me a review on itunes! Remember: It's never too late to be what you might have been! ~ George Eliot Email me: kelownagurl@gmail.com Website: http://kelownagurltris.blogspot.com Thanks for listening!

Welcome to Episode #58 of the Kelownagurl Tris Podcast! In this episode, I talk about the ups and downs of my training, give an update on my Newtons and my Garmin 310xt, share a few tips about the swim start and fixing a flat during a race, ask for help with tofu/tempeh recipes, and play some audio from 3 podcasting friends! Click here to download an mp3 of this episode. Links / Shout Outs for this episode: GPSRunner (John) RushRunner (Brian) How to Change a Flat Tire (Youtube Video) Run Like Health Podcast by Jake, AKA Mainerunnerguy HolisticGuru (Christine) Gordon from the Running to Disney Podcast Tri2Conquer JeremyHopwood Email, Voice Mail, and Comments from: Coach Jeff Smith from The Triathlon Podcast Chris from the Run Run Live Podcast Chad from the CanDoTri Podcast A few pics of my Garmin setup (Taken with camera phone, not great) Garmin 310xt clipped to my bike stem. My voice mail line number is: ...no longer working. :) Workout Song Clips of the Week: "All She Wants to do is Dance" by Don Henley Please feel free to leave me a comment, send me an email, call my voicemail line, or leave me a review on itunes! Remember: It's never too late to be what you might have been! ~ George Eliot Email me: kelownagurl@gmail.com Website: http://kelownagurltris.blogspot.com Thanks for listening

Welcome to Episode #57 of the Kelownagurl Tris Podcast! In this episode, I talk about the ups and downs of my training, the Core Performance Endurance book, Trailrunner software, and the Oliver Race Course. Click here to download an mp3 of this episode. Links for this episode: Trailrunner Software Core Performance Endurance Run Like Health Podcast by Jake, AKA Mainerunnerguy Sugoi Bike "Resistor" Toe Covers Part of the Oliver Half Iron run course Part of the Oliver Half Iron bike course Email, Voice Mail, and Comments from: Maryro's race report video Birthday Wishes from Ted of the "You Don't Have to Run Alone" podcast Workout Song Clips of the Week: "Don't Stop" by Fleetwood Mac Please feel free to leave me a comment, send me an email, call my voicemail line, or leave me a review on itunes! Remember: It's never too late to be what you might have been! ~ George Eliot Email me: kelownagurl@gmail.com Website: http://kelownagurltris.blogspot.com Thanks for listening!

Welcome to Episode #56 of the Kelownagurl Tris Podcast! In this episode, I talk about my training for the past two weeks, my recent anniversary, a book I'm reading, my supplements, and my fueling plans. Click here to download an mp3 of this episode. Links for this episode: Nuun Carbo-Pro Hammer Gel Gel Flask Speedo Vanquisher "Core Performance Endurance" by Mark Verstegen Jessi Stensland "MovementU" Candotri Podcast with Chad Branched Chain Amino Acids Kona Endurance Pro Email, Voice Mail, and Comments from: Erland from Norway Vasaloppet Video UKNick50 (Competitive @ 50 Podcast) Ross Jason "The Palmetto Runner" Doug in VT Kevin (Extra Mile Podcast) Austinslide Trytotri Ironkim Jessywuv mainerunnerguy jeffcubos Janice Workout Song Clips of the Week: "Born to be Wild" by Steppenwolf "I'm on My Way" by the Proclaimers "Please Mr. Postman" by The Beatles Please feel free to leave me a comment, send me an email, call my voicemail line, or leave me a review on itunes! Remember: It's never too late to be what you might have been! ~ George Eliot Email me: kelownagurl@gmail.com Website: http://kelownagurltris.blogspot.com Thanks for listening!

Welcome to Episode #55 of the Kelownagurl Tris Podcast! In this episode, I catch up on a month's worth of training, give a tip or two, and talk about several new podcasts and blogs. Click here to download an mp3 of this episode. Links for this episode: New Podcasts "Competitive @ 50" with Nick (UKnick50) "Geek Girl Runner Podcast" with Kristine (GeekGirlRunner) "Mainely Triathlon" with Jason "Real Rookie Running" with Michael (Michaelrunner) and Corey (Chapmanrunner) "Tribork is Trying" with Brian (Tribork) "You Don't Have To Run Alone" with Ted (BevFam) Blogs Running in Texas Blog (James) Running OK in the UK (Ian) Ironman Triathlete (Kim) Heather: My Life (To support Heather's Alzheimer's fundraising efforts) Email or Voice Mail from: uknick50 Steven Platt (and SweetdaddyD) Workout Song Clip of the Week: "May the Road Rise to Meet You" By a choir I think :) Please feel free to leave me a comment, send me an email, call my voicemail line, or leave me a review on itunes! Buckeye Challenge team for February, our final month in the challenge, was: balancingact caffinara caverunner coachjeff crmalcolm doug65619 douginvt erin337 eviltwin gabrielle gallopinggilli ironkim ironmanjay IWCharters jbailey_545 Jim_J Kelownagurl kelvinator kinverkid LIrunner9 LostTrailRunner Lybbe maryro Milkthecowbaby MissPelledTris nln Pascal_2051 racer_x Rob_C RunningAz RushRunner Stplatt stubborntriathlete trea TriathlonPaul Trifunster triitagain tripleS trytotri Thanks everyone! Remember: It's never too late to be what you might have been! ~ George Eliot Email me: kelownagurl@gmail.com Website: http://kelownagurltris.blogspot.com Thanks for listening! Tweetup! L-R Erin, Nicole, Catherine, Scott, Jesse, Erik, Liza, Tim, Michelle Erin (erin337), Nicole (runningbebe), Catherine (Shebeast) Liza (Roadcarver), Tim (acmedragon337), Michelle (Tribug007) Twitter Kids - Jamieson (L - Erin and Tim's son) and Jesse (R- my son) Lion's Gate Bridge - typical rainy day in Vancouver

Welcome to Episode #54 of the Kelownagurl Tris Podcast! In this episode, I talk about my training for the week, getting back into running, and my Garmin 310xt frustrations. Click here to download an mp3 of this episode. Links for this episode: How to Calculate your HR Zones by CoachPRS Email, Voice Mail, and Comments from: Pascal Johanna Rushrunner (Brian) gwjones00 Bevfam mainerunnerguy tanyamr Carlos the Jackal Mike - 26.2 is my Cooldown Skierz Sara Stuart Quadrathon Podcast Trea Jasminn Fit Johnny Steven Platt Devoted Runner Podcast My voice mail line number is: 1-206-426-1200 Workout Song Clips of the Week: "You've Got a Friend In Me" from Toy Story "Bike" by Mal Webb "Love Me Do" By The Beatles Please feel free to leave me a comment, send me an email, call my voicemail line, or leave me a review on itunes! Click here to join the Buckeye Challenge team for February: balancingact caffinara caverunner coachjeff crmalcolm doug65619 douginvt eviltwin gabrielle gallopinggilli ironkim IWCharters jbailey_545 Kelownagurl kelvinator kinverkid LIrunner9 LostTrailRunner Lybbe Milkthecowbaby MissPelled nln Pascal_2051 racer_x Rob_C RushRunner Stplatt stubborntriathlete trea TriathlonPaul Trifunster triitagain Thanks everyone! Remember: It's never too late to be what you might have been! ~ George Eliot Email me: kelownagurl@gmail.com Website: http://kelownagurltris.blogspot.com Thanks for listening!

Welcome to Episode #53 of the Kelownagurl Tris Podcast! In this episode, I talk about my first full week of training with Coach Jeff of PRS Fit Training. Click here to download an mp3 of this episode. Links for this episode: Ironkim's Website Basic Strength and Core Exercises Video Basic Strength and Core Exercises from Jeff Kline on Vimeo. Email or Voice Mail from: Ironkim My voice mail line number is: 1-206-426-1200 Workout Song Clip of the Week: "Ready to Run" By James Taylor and the Dixie Chicks Please feel free to leave me a comment, send me an email, call my voicemail line, or leave me a review on itunes! Buckeye Challenge team for February: balancingact caffinara caverunner crmalcolm doug65619 douginvt eviltwin gabrielle gallopinggilli ironkim IWCharters jbailey_545 Kelownagurl kelvinator kinverkid LIrunner9 LostTrailRunner Lybbe Milkthecowbaby Pascal_2051 racer_x Rob_C RushRunner Stplatt stubborntriathlete trea TriathlonPaul Trifunster Thanks everyone! Remember: It's never too late to be what you might have been! ~ George Eliot Email me: kelownagurl@gmail.com Website: http://kelownagurltris.blogspot.com Thanks for listening!

Welcome to Episode #52 of the Kelownagurl Tris Podcast! In this episode, I talk about pool running, the 10 in 10 challenge, and my decision to hire a coach! Click here to download an mp3 of this episode. Links for this episode: Joe's Goals website (from last week) Pool Running 10 in 10 Challenge Coach Jeff Kline from PRSFit Personal Best Fitness Oliver Half Iron - June 6, 2010 Email or Voice Mail from: None this week. My voice mail line number is: 1-206-426-1200 Workout Song Clip of the Week: "Boomerang Baby" By The Shins Please feel free to leave me a comment, send me an email, call my voicemail line, or leave me a review on itunes! Buckeye Challenge team for January: caverunner coachjeff doug65619 douginvt erin337 gabrielle gallopinggilli ironkim ironmanjay IWCharters jbailey_545 Kelownagurl kelvinator kinverkid LIrunner9 LostTrailRunner Lybbe racer_x Rob_C RushRunner Stplatt stubborntriathlete trea TriathlonPaul Trifunster triitagain tripleS trytotri Zachtlopertje Thanks everyone! Remember: It's never too late to be what you might have been! ~ George Eliot Email me: kelownagurl@gmail.com Website: http://kelownagurltris.blogspot.com Thanks for listening!

Welcome to Episode #51 of the Kelownagurl Tris Podcast! In this episode, I talk about my training, my sinus cold, my new neti pot, my sleep troubles and menopause! We also hear a voicemail and a few emails, and I get a letter from a lawyer! Click here to download an mp3 of this episode. Links for this episode: Neti-Pot Lybbe (Fifty Counting Down Podcast) Dan (Four Feet Running) Stuart (Quadrathon Podcast) Mr. Ben Dover from Werntme Noway KT Tape ITB Strap <-- mine is similar Email or Voice Mail from: Melanie Stuart Jo from New Jersey Workout Song Clip of the Week: "Fall for Anything" By Jeremy Fisher (Buy his album, it's great!) Please feel free to leave me a comment, send me an email, or leave me a review on itunes! Buckeye Challenge team for January: caverunner coachjeff doug65619 douginvt erin337 gabrielle gallopinggilli ironmanjay IWCharters jbailey_545 Kelownagurl kelvinator kinverkid LIrunner9 LostTrailRunner Lybbe racer_x Rob_C RushRunner Stplatt stubborntriathlete trea TriathlonPaul Trifunster triitagain tripleS trytotri Zachtlopertje Thanks everyone! Remember: It's never too late to be what you might have been! ~ George Eliot Email me: kelownagurl@gmail.com Website: http://kelownagurltris.blogspot.com Thanks for listening!

Welcome to Episode #50 of the Kelownagurl Tris Podcast! In this episode, we hear a boatload of voicemails and emails from friends and listeners to celebrate our 50th episode! Huge thanks to everyone - I've had an amazing year! Click here to download an mp3 of this episode. People you will hear from in this episode: Coach Jeff Smith from (The Triathlon Podcast with Coach Jeff) Gordon from(Running to Disney Podcast) Dave from (The Laganrunner Podcast) Lybbe from (Fifty Counting Down Podcast) Doug (@SweetDaddyD69) Timmy Trendy Steve Chopper from (A Mile With Me Podcast) Matt from (Run Digger Run Podcast) Steven from (The Devoted Runner Podcast) Drusy from(Toni's Blog) Heather (@HeatherMoulton) Liza from (Roadcarver's Journey) Davegilli from (The Galloping Gilli Blog) Melanie from (Caffinara Blog) Ken from (DicksnJanes Podcast) Jasminn from (Tri-ing Hard Blog) Mark_TheTriGeek from (5 Speed Cassette Podcast) Tribork from (Tribork is Trying Blog) Stuart from (The Quadrathon Podcast) Jon from (Milk The Cow Baby Triathlon Podcast) Dawne (Trifunster Podcast) Jo from (A Mom's Journey to Run Another Marathon) Ashleigh aka Racer_x77Ash Nik and Dan from (4 Feet Running Podcast) James from (Early Morning Cruzin' Podcast) Brad Pitt <--click for picture Chris Russell from (Run Run Live Podcast) Thanks also to: Coach Brian (@Viking1959) Nigel from (Running From the Reaper Podcast) Phil from (Shadowcasts Blog) Justin from (Mango Endurance Blog ) Brian from (Stay Tuned Triathlon Podcast) Steverunner from (Phedippidations Podcast) Adam from (Burning 2010 Podcast) Simplystu from (SimplyStu Triathlon Podcast) Brad from (The Neumen Show) Erin (Elements of Erin Blog and the Tri N Reality Podcast) RRG98 Gabrielle from (Gabs a Trucker Blog) Dennis from (Early Morning Runner/Biker Podcast) Trea Ian from (Just Us and a Few Friends Blog) Mike (Dirt Dawg's Rambling Diatribe Podcast) Carlos (The Jackal on Runcast TV) Runcast TV Runners Roundtable Podcast Triathlete's Coffee Shop World Wide Festival of Races ...and many others..... Songs of the Week: "The Middle" by Jimmy Eat World "Tub Thumping" by Chumbawumba "What Will We Do for the 50th Episode" Written by Jasminn, sung by Barb and Erik (sans wine) "Scar that Never Heals" by Jeremy Fisher "Long May You Run" by Chris Russell and Neil Young Please feel free to leave me a comment, send me an email, call my voicemail line, or leave me a review on itunes! Buckeye Challenge team for January is 27 strong!: coachjeff doug65619 douginvt erin337 gabrielle gallopinggilli ironmanjay IWCharters jbailey_545 Kelownagurl kelvinator kinverkid LIrunner9 LostTrailRunner Lybbe racer_x Rob_C RushRunner Stplatt stubborntriathlete trea TriathlonPaul Trifunster triitagain tripleS trytotri Zachtlopertje Thanks everyone! Remember: It's never too late to be what you might have been! ~ George Eliot Email me: kelownagurl@gmail.com Website: http://kelownagurltris.blogspot.com Thanks for listening!

Welcome to Episode #49 of the Kelownagurl Tris Podcast! In this episode, I talk about my first week at training, my healthy eating habits (diet :), my rough overall plan for training in the next 5 months, and some of the trainer workouts I do on the bike during this period. I also get a funny voice mail from SweetdaddyD! If you are planning to send me a voice mail, mp3, or email to help me celebrate my 50th show, please get it to me by Friday, January 15th! It can be anything - a tri tip, your 2009 triathlon accomplishments, your 2010 goals, or just a hello! Thanks! Click here to download an mp3 of this episode. Links for this episode: More Pedaling Drills from Joe Friel (speed skills) Joe Friel's Heart Rate Zones Coaching Novice Athletes (More Joe Friel - there are 6 articles in this series) Voice Mail from: Sweet Daddy D Workout Song Clip of the Week: "More Than Words" By Extreme Please feel free to leave me a comment, send me an email, call my voicemail line, or leave me a review on itunes! Buckeye Challenge team for January: douginvt erin337 gabrielle gallopinggilli Grim_Reaper IWCharters jbailey_545 Kelownagurl kinverkid LIrunner9 LostTrailRunner Lybbe racer_x Rob_C RushRunner Stplatt stubborntriathlete trea Trifunster triitagain tripleS Zachtlopertje Thanks everyone! Remember: It's never too late to be what you might have been! ~ George Eliot Email me: kelownagurl@gmail.com Website: http://kelownagurltris.blogspot.com Thanks for listening!

Welcome to Episode #48 of the Kelownagurl Tris Podcast! In this episode, Erik and I record a little during and after our 100km trainer ride on New Year's Day, I play a couple of voicemails from Dave the Galloping Gilli as he completes his 100km commute in subzero temps, and we talk a bit about the upcoming year. Huge thank you goes out to everyone who tweeted support during our ride, especially Dan from Four Feet Running! I also ask for your emails, voicemail, and/or mp3's to help celebrate my 50th episode and one year anniversary! Send in your tri tips, your accomplishments, your goals, your questions, or anything else you want to get off your chest! I'll be taking submissions up until Friday, January 15th for Episode #50 (January 17th). Click here to download an mp3 of this episode. Links for this episode: Galloping Gilli Running the Sahara Spirit of the Marathon 100k Trainer Challenge results My voice mail line number is: 1-206-426-1200 Workout Song Clip of the Week: "Remind Me" By Jeremy Fisher Please feel free to leave me a comment, send me an email, call my voicemail line, or leave me a review on itunes! Final Buckeye Challenge team for December - 22 strong! We came in first place! Whoo hoo! douginvt erin337 gallopinggilli Grim_Reaper ironmanjay IWCharters jbailey_545 Kelownagurl kelownaguy kelvinator LIrunner9 LostTrailRunner Neumen_Running Quadrathon Rob_C RushRunner Stplatt stubborntriathlete triitagain tripleS trytotri Zachtlopertje Thanks everyone! Remember: It's never too late to be what you might have been! ~ George Eliot Email me: kelownagurl@gmail.com Website: http://kelownagurltris.blogspot.com Thanks for listening!