Category Archives: Blog

Off-season, Halloween and Thanksgiving have passed; now it’s time to get back to your healthy eating habits for the start of your next athletic season!    Seems like too many people overcomplicate things when it comes to nutrition or simply aren’t …

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Posted in Blog by Angie.

KevinVallely Kevin Vallely and Team Mainstream Last First will be hosting a presentation at Centennial Theatre in Vancouver on the26th of November at 7:30pm. They anticipate a sold out crowd of 660 people so get your tickets early. For more …

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We would like to welcome Matt Walters to our Pro Am team. Matt is a decorated University runner with numerous podium finishes to his credit including 1st place finishes in both the 1500 and 3000m CIAU Indoor Track and Field …

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Shoe selection used to be easy. Back in the early days when the running shoe market was born there were only a few players on the field and their line up of products was simple and limited. Today however, choosing …

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The transition is often considered the fourth event of a triathlon. The transition refers to the time spent between swimming and biking (T1) and between biking and running (T2). Quite simply it is when you have to “transition” from one sport …

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What separates great performances from mediocre performances is the ability to deal with the onslaught of destructive or debilitating thought patterns that can be generated by the brain when a competition draws near. The most important strategy you can implement is learning to stay present. There have been many great books written on the power of this idea. Eckhart Tolle’s The Power of Now is a great example of how powerful the present moment can be and has some great strategies on how to be present.

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I recently read an article written by someone who spent some time at one of the hot beds for running in Kenya. I was happily surprised to read that the author noted the strong presence of drills in their daily training programs. Happy because I also make a habit of incorporating drills into my own training and let’s be honest, it’s always nice to hear that you are doing something similar to the Kenyans when it comes to running. And surprised because I suppose like many people I thought the basic elements of running technique may go by the wayside at such a high level.

Drills are an essential part of any sport. They take often complex movements and break them down into manageable chunks. They can also be used to elicit certain neuro-muscular responses in an athlete. Running drills are a great way to generate desired technical outcomes that may not be easily executed when actually running.

Some of the most common drills I use during workouts are the following:

Tall Hops

Reach your arms as high as you can above your head and hop on both feet (mid to forefoot landing). Forward motion is negligible. The primary goal of this drill is to promote a tall posture (the arms above head help this) and to promote mid to forefoot landing…

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