Kelownagurl Tris Triathlon Podcast

KG Tris #116: 5/10/12 - Bare Bones Duathlon Race Report and Taper Drama

kelownagurl@gmail.com (Kelownagurl) — Mon, 21 May 2012 10:50:55 PDT

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!

KG Tris #115: 4/30/12 - Marathon Training Update

kelownagurl@gmail.com (Kelownagurl) — Mon, 30 Apr 2012 20:15:00 PDT

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!

KG Tris #114: 3/11/12 - Erik's Desert Classic Duathlon

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 13:01:23 PDT

Welcome to Episode #114 of the Kelownagurl Tris Podcast!

In this episode, I talk about the effects of work stress on my marathon training, try my best to answer Gordon's question about getting into aero position on the bike, and I skype with Erik about his race.

Maximizing the Aero Position video with Dave Scott on Youtube

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!

KG Tris #113: Mini-Episode 2/15/12 - Feed Issues

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 13:01:06 PDT

Hello everyone,

I'm taking this opportunity to try using my iphone to record a mini episode using ipadio. I wasn't sure how far to hold the phone away from my face so the volume might not be quite right and I didn't tweak the sound quality in any way so it is what it is. However, the purpose of this mini episode it to let you know that when I went to post episode #112 last Sunday, I found my account at Mevio had been suspended. Apparently they are going in a new direction and without any warning at all, they suspended all accounts that weren't advertising with them.

Luckily for me, I only store my shows on their server and don't use their feed service so I was able to store #112 on Dropbox (for now) and this new mini-episode on ipadio. For now, all of my old shows are still accessible to itunes from Mevio but I'm not sure how long it will be before they delete them so I am looking for a new place to store them, and I have created an account on archive.org which looks promising. As soon as I have time, I am going to uploaded all my old shows to the new server and then I will have to change the link on the blog for each episode so hopefully I can get that done soon. If you have just subscribed to the show and none of the old episodes are showing up, that is probably why. Be patient and as soon as I can, I will get things straightened out.

Thanks for your patience!

Barb

KG Tris #112: 2/12/12 - Marathon Training and Erik's Update

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:27:12 PDT

Welcome to Episode #112 of the Kelownagurl Tris Podcast!

In this episode, I talk about my marathon training, I chat with Erik about his upcoming race and about "finding your mojo", and I share some listener emails.

To download an mp3 of this episode, click here.

Email, Voice Mail, and Race Reports from:

Geoff
Bob
Kate

Sara
Jason

Check out the Quadrathon Podcast (to hear Stuart and I chat about Marathon and Triathlon training)

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

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!

KG Tris #111: 1/15/12 - 3rd Anniversary Show

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:26:37 PDT

Welcome to Episode #111 of the Kelownagurl Tris Podcast!

In this episode, I talk a little about my training, my healthy eating plan AKA diet, winter running, and my race plans for 2012.

To download an mp3 of this episode, click here.

Email, Voice Mail, and Race Reports from:

Keith
Reggie
Andy
John
Carlos

Ben Greenfield's new Tri-Ripped program.

Joe Friel Interview on Youtube

Check out the Quadrathon Podcast (to hear Stuart and I chat about Marathon and Triathlon training)

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

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!

KG Tris #110: 12/29/11 - "So You Want to be a Triathlete? Part Two: Base Training"

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:26:07 PDT

Welcome to Episode #110 of the Kelownagurl Tris Podcast!

In this episode, I talk a little about my calf strain and having the flu, then I do the second installment of my series "So You Want to be a Triathlete". In this episode, I talk about base training, swim, bike, and running drills, strength and core work, maintaining motivation, equipment, and healthy eating.

To download an mp3 of this episode, click here.

Email, Voice Mail, and Race Reports from:

Sybil
Daniel
John
Lizzie
Dennis
Janecozens
Tribecca
Scoutcycling
Dita
Aaron
Sheila
Jason

Check out the Quadrathon Podcast (to hear Stuart and I chat about Marathon and Triathlon training)

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

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!

KG Tris #109: 12/4/11 - Ginger Jar Historic 10k

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:25:38 PDT

Welcome to Episode #109 of the Kelownagurl Tris Podcast!

In this episode, Erik and I chat about our most recent race, and I read a few emails and give some shoutouts.

To download an mp3 of this episode, click here.

Email, Voice Mail, and Race Reports from:

Don
Reggie
Carlos
Megan
Daniel
Heidi
Jodie

Check out the Quadrathon Podcast (to hear Stuart and I chat about Marathon and Triathlon training)

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

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!

KG Tris #108: 11/13/11 - Running Success and the Furman FIRST Program

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:25:00 PDT

Welcome to Episode #108 of the Kelownagurl Tris Podcast!

In this episode, I read some mail, talk about my training, and tell you a little more about the Furman FIRST program. Be sure to email me if you have any "getting started" tips for absolute beginners, or if you have questions for my next episode.

To download an mp3 of this episode, click here.

Email, Voice Mail, and Race Reports from:

Michael
Megan
Marilyn
Monica

Stuart from the Quadrathon Podcast (which I will be co-hosting for awhile - check it out!)

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

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!

KG Tris #107: 10/23/11 - "So You Want to Be a Triathlete? Part One: Getting Started"

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:24:20 PDT

Welcome to Episode #107 of the Kelownagurl Tris Podcast!

In this episode, I read some mail, talk about my training, and start a new segment of the show for beginning triathletes. This is intended to be a recurring segment, every 4-6 weeks, and will cover much of the information you will need to know in order to do your first triathlon. Feel free to email with with your questions!

To download an mp3 of this episode, click here.

Email, Voice Mail, and Race Reports from:

Darren
Todd
Chad - Can Do Tri Podcast
Jake - Run Like Health Podcast

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

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!

KG Tris #106: 10/9/11 - Okanagan 10K Race and Finding My Mojo

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:23:53 PDT

Welcome to Episode #106 of the Kelownagurl Tris Podcast!

In this episode, I read some mail, talk about my training plans and goals, and Erik and I chat about our 10k races at the Okanagan Marathon weekend here in Kelowna.

To download an mp3 of this episode, click here.

Email, Voice Mail, and Race Reports from:

Megan
Wendy
Kevin
Darren
Doug M.

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

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!

KG Tris #105: 9/18/11 - Erik's Xterra and a Training Update

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:23:18 PDT

Welcome to Episode #105 of the Kelownagurl Tris Podcast!

In this episode, Erik and I talk about his Xterra race and our training goals. I share two race reports and we hear a voicemail from Stuart.

To download Episode #105 to your computer, click here.

Email and Race Reports:

Jeanne

Wendy

Stuart from the Quadrathon Blog and Podcast

Click here to join the KG Tris Podcast Listener Group on facebook.

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

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 a review on itunes!

Here's a link to the show 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!

KG Tris #104: 8/26/11 - Kelowna Apple Triathlon and Race Anxiety

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:22:44 PDT

Welcome to Episode #104 of the Kelownagurl Tris Podcast!

In this episode, Erik and I give our Apple Triathlon race reports and I talk our tweetup with Chad, I share Sara's race report, talk about my MRI, give a few shoutouts, and talk about race anxiety.

To download Episode #104 to your computer, click here.

Email and Race Reports:

Sara
Monica F
John B
Chad from the Can Do Tri Podcast

RebeccaRN1

Weavingfool

Click here to join the KG Tris Podcast Listener Group on facebook.

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

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 a review on itunes!

Here's a link to the show 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!

KG Tris #103: 8/13/11 - Listener Race Reports

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:22:20 PDT

Welcome to Episode #103 of the Kelownagurl Tris Podcast!

In this episode, Erik and I talk about our upcoming races, and I read a LOT of listener email and race reports.

To download Episode #103 to your computer, click here.

Email and Race Reports:

Dave H.
Heather M.
Thomas (Arlbert Einstein)
Megan F.
Andrew C.
Cindy T.
John - Dare to Tri Life Podcast

KG Tris #102: 8/3/11 - San Francisco Half Marathon 2011

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:21:53 PDT

Welcome to Episode #102 of the Kelownagurl Tris Podcast!

In this episode, Erik and I share a bottle of wine and talk about our trip to California - highlights include two awesome tweetups and the San Francisco Half Marathon.

To download Episode #102 to your computer, click here.

Cool people we met:

Chris F. and Christine B. and Christine's two kids

Sheila and Chris K. and daughter, Jennifer

John and Bev H.

Shelly C. and John B. and Shelly's boys

Arlyne and Brian C.

Glenn G.

Gordon and Marie H.

Eric and Megan S.

Megan's Mom

KG Tris #101: 7/25/11 - Brick Run or Transition Run?

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:21:26 PDT

Welcome to Episode #101 of the Kelownagurl Tris Podcast!

In this episode, I give a training update, talk about my upcoming trip to San Francisco, discuss the difference between a brick and a transition run, and read Sara's race report!

To download Episode #101 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

Carlos
Sara

KG Tris #100: 7/11/11 - Osoyoos Half Iron Relay

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:21:00 PDT

Welcome to Episode #100 of the Kelownagurl Tris Podcast!

In this episode, I talk about our recent Osoyoos Half Iron Relay, read some listener email, and play a mini-podcast from SweetDaddyD!

To download Episode #100 to your computer, click here.

Email, Voice Mail, Race Reports, and Links:

Shelly
Lesley
Nikki
Wendy
Megan
Doug (SweetDaddyD)

Click here to join the KG Tris Podcast Listener Group on facebook.

Closing Music:

"Here and Now" by Great Big Sea

Please feel free to leave me a comment, send me an email, or leave a review on itunes!

Here's a link to the show 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

KG Tris #99: 6/28/11 - Erik's Xterra, Swim Training Plan, Listener Email

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:20:36 PDT

Welcome to Episode #99 of the Kelownagurl Tris Podcast!

In this episode, I talk with Erik about his most recent Xterra Duathlon, I tell you about my latest ideas about swim training, and I read lots of listener race reports, including an mp3 from Jo about her recent 50km trail race!

To download Episode #99 to your computer, click here.

Email, Voice Mail, Race Reports, and Links:

Fred
Tony
Reggie
John (DareToTriLife)
Nikki
Jo
Sara (Kabekona Tri Girl)
Chad (Candotri Podcast)

Tri Swim Coach Podcast #45 - Interview with Brian Mackenzie of Crossfit Endurance

Kelowna and Vernon Xterra

Ibuprofen during training

Click here to join the KG Tris Podcast Listener Group on facebook.

Closing Music:

"Here and Now" by Great Big Sea

Please feel free to leave me a comment, send me an email, or leave a review on itunes!

Here's a link to the show 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

KG Tris #98: 6/05/11 - Oliver Half Iron Race Report

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:19:56 PDT

Welcome to Episode #98 of the Kelownagurl Tris Podcast!

In this episode, I give my race report for the Oliver Half Iron race this weekend.

To download Episode #98 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

Reggie - tips on how to talk to people about triathlon

Oliver Half Ironman

Click here to join the KG Tris Podcast Listener Group on facebook.

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

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 a review on itunes!

Here's a link to the show 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

KG Tris #97: 5/29/11 - Okanagan Shuswap Century Ride, and Race Week Training

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:19:26 PDT

Welcome to Episode #97 of the Kelownagurl Tris Podcast!

In this episode, I talk about my goals for the Oliver Half Ironman next weekend, tell you about my Race Week Training Block, and Erik and I talk about the Okanagan Shuswap Century Ride. I also read an email from listener, Heather!

To download Episode #97 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

Heather - Race Report!

Oliver Half Ironman - click to see real time race results. Check my facebook page to find out my race number - I'll post it on Friday night.

Okanagan Shuswap Century Ride

KG Tris #96: 5/23/11 - Oliver Sprint Tri and the Peak Training Block

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:18:35 PDT

Welcome to Episode #96 of the Kelownagurl Tris Podcast!

In this episode, I give my race report for the Wine Capital of Canada Sprint Triathlon, talk about my recent workouts and the Peak training block, and answers questions posted in the Podcast Listener Group on Facebook. I also read a race report from listener, Todd!

To download Episode #96 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

Todd H - Race Report!

KG Tris #95: 5/20/11 - Swim Breathing, Torn Labrum, Erik's Duathlon Report

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:18:08 PDT

Welcome to Episode #95 of the Kelownagurl Tris Podcast!

In this episode, I tell you about my visit to the sports doctor, talk about how to breathe when swimming, share some emails and voicemails, and chat with Erik about his Bare Bones Duathlon a few weeks ago.

To download Episode #95 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

Sara (Kabekona Tri Girl)

Doug (SweetdaddyD69)
Bob F
Reggie
Michael

KG Tris #94: 4/24/11 - Recovery

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:17:31 PDT

Welcome to Episode #94 of the Kelownagurl Tris Podcast!

In this episode, I give a training update, talk a little about the latest developments regarding my sore groin/hip, and tell you what I learned at a local seminar on Recovery. We also hear a voicemail from Stuart!

To download Episode #94 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

Arctic Ease

Stuart from the Quadrathon Podcast and Blog

Recovery Seminar Presenters

Coach Rob Swan from Critical Performance

Malindi Elmore

Martha Sirdevan from Wave Physiotherapy

Melanie Welder from Active Living Chiropractic

Shoutouts to:

Sheila and Kelly - great 70.3's!

Rhonda, Dough, Arlbert, Heather. Chery, Trea, Sheryl, Shelly, Jason, James, B, Jake, Mary Ann, Todd, Trevor, Carlos, Jennifer W, Kristin, Blaine, Kabekona Tri Girl, Kevin, Ian, Gordon, and Petra.

KG Tris #93: 4/17/11 - Complementary Therapies

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:17:00 PDT

Welcome to Episode #93 of the Kelownagurl Tris Podcast!

In this episode, I give a training update, talk about my real lactate threshold test and bike fit with Rob Swan from Critical Performance, read emails from listeners, Alena and Michael, and talk about the why's and how's of my physio and chiro appointments. You even get to hear my squeal through an IMS appointment with my physiotherapist.

To download Episode #93 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

Alena

Michael

Intramuscular Stimulation (IMS) with Martha Sirdevan from Wave Physiotherapy

Active Release Technique and Graston Technique with Melanie Welder from Active Living Chiropractic

KG Tris #92: 3/31/11 - Okanagan College Half Marathon and 10k Race Report

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:16:23 PDT

Welcome to Episode #92 of the Kelownagurl Tris Podcast!

In this episode, Erik and I talk about our recent races - the Okanagan College Half Marathon and 10k race on March 27, 2011.

To download Episode #92 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

Link to my Garmin data comparing my two runs.

KG Tris #91: 3/20/11 - Passion or Obsession?

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:15:57 PDT

Welcome to Episode #91 of the Kelownagurl Tris Podcast!

In this episode, I give a short training update, talk about the difference between a healthy passion and unhealthy obsession, overtraining, and recovery. Then we finish with a wonderful essay by Doug, read by Mark, called "If These Shoes Could Talk."

To download Episode #91 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

Doug aka Sweetdaddyd69

Mark aka Bamarunner

Petra (Petra Runs)

Karen D from Facebook

Articles / Websites about Overtraining

Wikipedia - Overtraining

"Megamarathoners"

"The Benefits of Getting Injured"

"Are You Overtraining?"
Rusko Heart Rate Test

Click here to join the KG Tris Podcast Listener Group on facebook.

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

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 a review on itunes!

Here's a link to the show 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!

KG Tris #90: 3/13/11 - Base 3 Training

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:15:27 PDT

Welcome to Episode #90 of the Kelownagurl Tris Podcast!

In this episode, I give a training update, talk about Base 3 training, and play Kevin's race report!

To download Episode #90 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

Kevin

Jennifer F

Ashby

Adam P

Jake from Run Like Health

MNMExy

JB_545

Mountainvet

Darryl

Shebeast

Chad from Candotri

Click here to join the KG Tris Podcast Listener Group on facebook.

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

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 a review on itunes!

Here's a link to the show 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!

KG Tris #89: 2/27/11 - Erik's Desert Classic Duathlon 2011

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:14:50 PDT

Welcome to Episode #89 of the Kelownagurl Tris Podcast!

In this episode, I give a training update, plug my new show - the Run Tri Chat Podcast, play a voicemail from Kabekona Tri Girl (Sara), and play Erik's race report!

To download Episode #89 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

Sara (Kabekona Tri Girl)

Click here to join the KG Tris Podcast Listener Group on facebook.

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

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 a review on itunes!

Here's a link to the show 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!

KG Tris #88: 2/13/11 - Essential Bike Gear

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:14:17 PDT

Welcome to Episode #88 of the Kelownagurl Tris Podcast!

In this episode, I give a training update, talk about my new show - the Run Tri Chat Podcast - and I talk about bike gear you need for your first triathlon.

To download Episode #88 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

None

Click here to join the KG Tris Podcast Listener Group on facebook.

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

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 a review on itunes!

Here's a link to the show 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!

KG Tris #87: 1/29/11 - Erik's Duathlon Training Update

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:13:40 PDT

Welcome to Episode #87 of the Kelownagurl Tris Podcast!

In this episode, I give a training update, read some listener emails, and have a chat with Erik about his upcoming race!

To download Episode #87 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

Johanna

Erik's Blog "After the Storm"

Click here to join the KG Tris Podcast Listener Group on facebook.

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

Workout Song Clips of the Week:

"We Weren't Born to Follow" by Bon Jovi

Please feel free to leave me a comment, send me an email, or leave a review on itunes!

Here's a link to the show 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!

KG Tris #86: 1/23/11 - Base Training and Trainer Drills 2011

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:13:07 PDT

Welcome to Episode #86 of the Kelownagurl Tris Podcast!

In this episode, I talk about my training over the past two weeks, base training in general, more trainer drills, and we hear from a few listeners.

To download Episode #86 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

Stuart from the Quadrathon Blog and Podcast
Jim from Virginia
Lesley B

Erik's Blog "After the Storm"

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

Workout Song Clips of the Week:

Red Wine, Mistakes, Mythology - Jack Johnson

Please feel free to leave me a comment, send me an email, or leave me a review on itunes!

Here's a link to the show 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!

KG Tris #85: 1/9/11 - More on Lactate Threshold

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:12:32 PDT

Welcome to Episode #85 of the Kelownagurl Tris Podcast!

In this episode, I talk about the new Daily Mile iphone app - Electric Miles, my new Facebook Group - KG Tris Podcast Listeners, the Amazon Affiliates program, more on Gripons and Stabilicers, vegetarianism, and we hear an update from Kelownaguy!

To download Episode #85 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

Tim from Maryland
Jennifer W from Vancouver
Jeanne B

Joe Friel's Blog post about Lactate Threshold testing

LTHR = Lactate Threshold Heart Rate

Run Zones

Zone 1 Less than 85% of LTHR <_____

Zone 2 85% to 89% of LTHR _____ - _____

Zone 3 90% to 94% of LTHR _____ - _____

Zone 4 95% to 99% of LTHR _____ - _____

Zone 5a 100% to 102% of LTHR _____ - _____

Zone 5b 103% to 106% of LTHR _____ - _____

Zone 5c More than 106% of LTHR >_____

Bike Zones

Zone 1 Less than 81% of LTHR <_____>

Zone 2 81% to 89% of LTHR _____ - _____

Zone 3 90% to 93% of LTHR _____ - _____

Zone 4 94% to 99% of LTHR _____ - _____

Zone 5a 100% to 102% of LTHR _____ - _____

Zone 5b 103% to 106% of LTHR _____ - _____

Zone 5c More than 106% of LTHR >_____

Erik's Blog "After the Storm"

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

Workout Song Clips of the Week:

The News - Jack Johnson

Please feel free to leave me a comment, send me an email, or leave me a review on itunes!

Here's a link to the show 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!

KG Tris #84: 12/19/10 - Fireside Chat with Quadrathon, Dirt Dawg, and Rundigger!

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:12:05 PDT

Welcome to Episode #84 of the Kelownagurl Tris Podcast!

In this episode, I chat via Skype with Stuart from the Quadrathon Podcast, Mike from Dirt Dawg's Running Diatribe, and Matt from Run Digger Run.

To download Episode #84 to your computer, click here.

This episode is the first show of the Run Tri Chat Podcast.

To subscribe to the Run Tri Chat Podcast - click here

Email, Voice Mail, Race Reports, and Links from:

None this week

Erik's Blog "After the Storm"

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

Workout Song Clips of the Week:

None

Please feel free to leave me a comment, send me an email, or leave me a review on itunes!

Here's a link to the show 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!

KG Tris #83: 12/12/10 - Lactate Threshold, Skate Skiing, Treadmills, and More!

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:11:35 PDT

Welcome to Episode #83 of the Kelownagurl Tris Podcast!

In this episode, I talk about cross training with skate skiing, the pros and cons of running on a treadmill in winter, and how to determine your lactate threshold using a heart rate monitor and a bike trainer.

To download Episode #83 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

Skate Skiing Video

Sara, Kabekona Tri Girl

Tim from Maryland

Heather from Alaska

Jason from the Mainely Triathlon Podcast

Pros and Cons of Using a Treadmill

Fluid versus Magnetic Trainer

Joe Friel's Blog

Erik's Blog "After the Storm"

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

Workout Song Clips of the Week:

"Snow" by Bing Crosby, Danny Kaye, Rosemary Clooney, and Vera-Ellen

"Let It Snow" by Bing Crosby

"White Christmas" by Bing Crosby

"Your Man" by Down With Webster

Please feel free to leave me a comment, send me an email, or leave me a review on itunes!

Here's a link to the show 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!

KG Tris #82: 12/5/10 - Bike Trainer Workouts and More

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:11:08 PDT

Welcome to Episode #82 of the Kelownagurl Tris Podcast!

In this episode, I give the usual training update, play some LIVE training audio, read listener email, talk about bike trainer workouts, and record the Kelownagurl version of an ice bath.

To download Episode #82 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

Intros by Jesse, Angie, and Erik

Reynaud's Syndrome

Tree Brewing Company's "Thirsty Beaver Amber Ale"

Mail from:

Melanie

Michael W.

Johanna

Erik's Blog "After the Storm"
http://kelownaguy.blogspot.com

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

Workout Song Clip of the Week:

"One Less Lonely Girl" by Jesse Bieber

Pease feel free to leave me a comment, send me an email, or leave me a review on itunes!

Here's a link to the show 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!

KG Tris #81: 11/21/10 - Kelowna Pub Run 2010 and Winter Running

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:10:35 PDT

Welcome to Episode #81 of the Kelownagurl Tris Podcast!

In this episode, I talk about my strength program, give a race report for the 2010 Kelowna Pub Run, and talk about Winter Running.

To download Episode #81 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

Michael W.

Sara - Kabekona Girl

John M. from Victoria

Sugoi- Mid Zero Zip

Sugoi - Sub Zero Zap Tights

Using screws for traction when running in the snow

Yak Trax

Erik's Blog "After the Storm"
http://kelownaguy.blogspot.com

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

Workout Song Clip of the Week:

"Weak in the Knees" by Serena Ryder

Pease feel free to leave me a comment, send me an email, or leave me a review on itunes! Here's a link to the show 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!

KG Tris #80: 11/7/10 - The Off Season

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:08:25 PDT

Welcome to Episode #80 of the Kelownagurl Tris Podcast!

In this episode, I give a training update, talk about how to keep motivated during the off season, play some audio from my Vancouver friend @jennifer_runs, and Jake from the Run Like Health Podcast.

To download episode #80 to your computer, click here.

Email, Voice Mail, Race Reports, and Links from:

Jennifer's Blog

Jake - Run Like Health Podcast

John R. - Dare to Tri Life

Monica F.

Johanna K.

John M. in Victoria

Jeanne B.

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

Workout Song Clip of the Week:

"Hero of War" by Rise Against

And below - Canadian singer songwriter, Terry Kelly, wrote this song about the moment of silence on Remembrance Day. "A Pittance of Time"

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!

KG Tris #79: 10/24/10 - Vancouver Tweetup Run and Iain's Kona Race Report

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 14:14:00 PDT

Welcome to Episode #79 of the Kelownagurl Tris Podcast!

In this episode, I give a quick training update, play some audio from my Vancouver tweetup run with @erin337, @jennifer_runs, and @heyrickie (Eric), and we get a great Kona Race Report from @devoniain (Iain)!

Click here to download an mp3 of this episode.Links:

Erin's Blog

Jennifer's Blog

Eric's Blog

Iain's Blog

Erik's new blog - After the Storm

Email, Voice Mail, and Race Reports from:

Iain Hindes

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

Workout Song Clips of the Week:

"Nothing Else Matters" by Metallica

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!

KG Tris #78: 10/17/10 - Victoria Half Marathon 2010 Race Report

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:06:48 PDT

Welcome to Episode #78 of the Kelownagurl Tris Podcast!

In this episode, I give a long-winded report of my recent race - the Victoria Half Marathon, talk a little about a couple of triathletes with MS, and have a chat with Erik about his race.

Click here to download an mp3 of this episode.

Links:

Race 4 MS - Ray Miller

Tri With MS - Rob

PRS Fit - Coach Jeff Kline

Mainely Triathlon Podcast

Can Do Tri Podcast

Victoria Half Marathon and 8k Road Race

Erik's new blog - After the Storm

Email, Voice Mail, and Race Reports from:

None

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

Workout Song Clips of the Week:

"I Feel Good" by James Brown

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!

KG Tris #77: 10/3/10 - Pre Race Jitters

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 12:06:16 PDT

Welcome to Episode #77 of the Kelownagurl Tris Podcast!

In this episode, Erik and I sit around the dinner table and chat about our training and our upcoming races next weekend. We have an email from Jo and I give a shout out to Chad's new baby boy, Alexander!

Click here to download an mp3 of this episode.

Links:

Can Do Tri Podcast

Victoria Half Marathon and 8k Road Race

Erik's new blog - After the Storm

Email, Voice Mail, and Race Reports from:

Jo from New Jersey

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

Workout Song Clips of the Week:

"Oh Canada" by Five Iron Frenzy

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!

KG Tris #76: 9/26/10 - Half Marathon Training and the Kelowna Xterra Duathlon

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:37:24 PDT

Welcome to Episode #76 of the Kelownagurl Tris Podcast!

In this episode, I talk a little about my training for the Victoria Half Marathon, we hear race reports and emails from Sara, Megan, David, Stuart, and Emma, and Erik and I share our thoughts before and after he races the Kelowna Xterra Duathlon and Triathlon.

Click here to download an mp3 of this episode.

Links:

Kelowna Xterra

Email, Voice Mail, and Race Reports from:

Stuart - Quadrathon Podcast
Megan - Run Vegan Run Podcast
Jake - Run Like Health Podcast
Emma
Sara

Gear Reviews

Coming soon - Pearl Izumi trail shoe reviews!

Workout Song Clips of the Week:

"Hands Up" by Hedley

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!

KG Tris #75: 9/12/10 - Listener Feedback!

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:36:35 PDT

Welcome to Episode #75 of the Kelownagurl Tris Podcast!

In this episode, we hear a training update from Erik, a race report from Jason Gallant, and voicemails from Megan and Gordon!

Click here to download an mp3 of this episode.

Links:

None this week.

Email, Voice Mail, and Race Reports from:

Jason - Mainely Triathlon Podcast
Megan - Run Vegan Run Podcast
Gordon - Running to Disney Podcast
Jake - Run Like Health Podcast

Gear Reviews

Check out my regular blog for a review of Zoot Triathlon Bag.
http://kelownagurl.com

Workout Song Clips of the Week:

"Cliffs of Dover" by Eric Johnson

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!

KG Tris #74: 9/5/10 - Tri Specific Shoes and Listener Race Reports

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:36:07 PDT

Welcome to Episode #74 of the Kelownagurl Tris Podcast!

In this episode, I bitch about my shins again, answer a question about tri-specific running shoes, and share some great race reports from a few listeners!

Click here to download an mp3 of this episode.

Links:

John's Blog

Great post called "Are you an athlete?" (by John)

Email, Voice Mail, and Race Reports from:

Alett - @petfxr on Twitter
Jennifer - Jennifer_Runs on Twitter
Sara - Kabekona Girl
Megan - Run Vegan Run Podcast
Gordon - Running to Disney Podcast

Gear Reviews

Check out my regular blog for a review of Zoot Triathlon Bag.
http://kelownagurl.com

Workout Song Clips of the Week:

"Tell Me Something Good" by Rufus and Chaka Khan

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!

KG Tris #73: 8/22/10 - Apple Sprint Triathlon 2010 Race Report

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:35:34 PDT

Welcome to Episode #73 of the Kelownagurl Tris Podcast!

In this episode, I give you my race report for the Apple Sprint Triathlon I did on Sunday, August 22, 2010.

Click here to download an mp3 of this episode.

Links:

None

Email, Voice Mail, and Race Reports from:

None this week.

Gear Reviews

Check out my regular blog for a review of Zoot Triathlon Bag and Zensah Shin Sleeves.
http://kelownagurl.com

Workout Song Clips of the Week:

"Bones Shatter" by Hedley

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!

KG Tris #72: 8/15/10 - More Tri Questions and Gordon's Race Report!

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:35:02 PDT

Welcome to Episode #72 of the Kelownagurl Tris Podcast!

In this episode, I give a brief training update, answer some more triathlon questions, read a few race reports, and we have a special first triathlon race report call in from Gordon, of the Running to Disney Podcast!

Click here to download an mp3 of this episode.

Links:

Basic Bike Maintenance

Livestrong Bike Maintenance Site

Chamois Butt'r Ingredients:
Water, Mineral Oil, Ethylene Glycol Monostearate, Stearic Acid, Cetearyl Alcohol, Stearyl Alcohol, Propylene Glycol, Sorbitol, Vitamin E, Vitamins A and D, Propylparaben, Methylparaben, Sodium Hydroxide, Aloe, Lanolin.

Email, Voice Mail, and Race Reports from:

Jo from New Jersey
Sara - Kabekona Girl
Dennis from Ohio - Formerly "Early Morning Runner Podcast"
Gordon - Running to Disney Podcast

Gear Reviews

Check out my regular blog for a review of Zoot Triathlon Bag.
http://kelownagurl.com

Workout Song Clips of the Week:

None this week.

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!

KG Tris #71: 8/8/10 - Bike Tri Race Rules and Zensah Shin Sleeve Review

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:34:06 PDT

Welcome to Episode #71 of the Kelownagurl Tris Podcast!

In this episode, I talk about my shins (again), my back problems, and talk a little about triathlon rules for the bike portion or a race.

Click here to download an mp3 of this episode.

Links, Email, Voice Mail, and Comments from:

USAT Race Rules and Resources
Spondylolistheses
Celia from Essex, England
Kevin W
Ironkim

Shoutouts to Mario and Foolio. ;)

Gear Reviews

Zensah Shin Sleeves

Newton Running Shoes (Motion Performance Trainers)

Check out my regular blog for a review of Zensah Shin Sleeves.
http://kelownagurl.com

Workout Song Clips of the Week:

"G-G-Get Up and Dance" by Faber Drive

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!

KG Tris #70: 7/25/10 - Across the Lake Swim

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:33:32 PDT

Welcome to Episode #70 of the Kelownagurl Tris Podcast!

In this episode, I talk about my training for the past two weeks, my struggles with mountain biking, and I give a race report for the Kelowna Across the Lake Swim.

Click here to download an mp3 of this episode.

Links, Email, Voice Mail, and Comments from:

Petra Runs!
Doug from Vancouver
Johanna
Sara (Kabekona Tri Girl)
Tri Topics Podcast with Chris Elmore

Some of my favourite triathlon podcasts:

CanDoTri with Chad
Mainely Triathlon with Jason
MilkTheCowBaby with Jon
Run Like Health with Jake
The Triathlon Podcast with Coach Jeff Smith

Check out my regular blog for pictures of the Across the Lake Swim.
http://kelownagurl.com

Workout Song Clips of the Week:

"Ballroom Blitz" by Sweet (Don't ask me why... it just struck my fancy that day ;)

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!

KG Tris #69: 7/15/10 - Getting Back on Track

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:33:00 PDT

Welcome to Episode #69 of the Kelownagurl Tris Podcast!

In this episode, I talk about my week camping in Osoyoos, my running fall, the Desert Half Iron, and my ITB issues.

Click here to download an mp3 of this episode.

Links, Email, Voice Mail, and Comments from:

Melanie
Sheryl
Thomas
Johanna
Dennis

Some of my favourite triathlon podcasts:

CanDoTri with Chad
Mainely Triathlon with Jason
MilkTheCowBaby with Jon
Run Like Health with Jake
The Triathlon Podcast with Coach Jeff Smith

Check out my regular blog for pictures.
http://kelownagurl.com

Workout Song Clips of the Week:

"Celebrity Status" by Marianas Trench

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!

KG Tris #68: 7/4/10 - Hitting the Trails

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:32:27 PDT

Welcome to Episode #68 of the Kelownagurl Tris Podcast!

In this episode, I talk about my return to mountain biking, trail running, and talk a little about my ITB issues.

Click here to download an mp3 of this episode.

Links, Email, Voice Mail, and Comments from:

Stuart - The Quadrathon Blog (and Podcast)

Workout Song Clips of the Week:

None!

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!

KG Tris #67: 6/27/10 - Scorched Sole Ultra Interview with The Running Jackal

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:32:02 PDT

Welcome to Episode #67 of the Kelownagurl Tris Podcast!

In this episode, I give you a very short training update and then we listen to a chat between Carlos, the Running Jackal, who came to Kelowna to run the Scorched Sole Ultra 50 miler. We also hear voicemail from Doug in VT and Jon from Milk the Cow Baby Triathlon.

Click here to download an mp3 of this episode.

Links, Email, Voice Mail, and Comments from:

The Running Jackal on Youtube

Doug in VT

Jon from Milk the Cow Baby Podcast

Scorched Sole Ultra

Buy "Ice Bath Baby" By Colin Hayes (the Resurrected Runner)

Workout Song Clips of the Week:

"Don't You Break My PR" by ResurrectedRunner (Colin) and Kelownagurl

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!

KG Tris #66: 6/13/10 - Oliver Half Iron 2010 Race Report

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:31:34 PDT

Welcome to Episode #66 of the Kelownagurl Tris Podcast!

In this episode, I give you a the race report for the Oliver Half Iron I did on June 6th and give a mini report on my 5k race the following Sunday.

Click here to download an mp3 of this episode.

Email, Voice Mail, and Comments from:

Coach Jeff Smith from The Triathlon Podcast

Jon from Milk the Cow Baby Podcast

Workout Song Clips of the Week:

"The Hard Way Every Time" by Jim Croce

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!

KG Tris #65: 5/30/10 - Another Taper

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:31:02 PDT

Welcome to Episode #65 of the Kelownagurl Tris Podcast!

In this episode, I give you a quick update about the week before my big race, and I read lots of email! We also have a voicemail from TrytoTri - Andy!

Click here to download an mp3 of this episode.

Links for this episode:

Running OK in the UK (Ian's Blog)
Ryan - Team in Training Webpage
Andy - (TrytoTri)

Email, Voice Mail, and Comments from:

Garth from Austin
Johanna
Shayna in Milan
Doug from Vancouver
James (JBailey545)

Facebook friends: Dawn, Sara, Jeff (Cajunrunner), Sheila, Darryl (Loving the Bike)

Workout Song Clips of the Week:

"Try" by Moxie (Thanks to Andy)

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!

KG Tris #64: 5/23/10 - Oliver Sprint Tri 2010 Race Report

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:30:29 PDT

Welcome to Episode #64 of the Kelownagurl Tris Podcast!

In this episode, I take you along on my early morning run and give you the full blown race report for the Oliver Sprint Tri.

Click here to download an mp3 of this episode.

Links for this episode:

Race Report

Short Post Race Video of me tweeting my results

Join the Run Run Live Podcast on Buckeye Outdoors before May 30th!

Email, Voice Mail, and Comments from:

None - next week I promise!

Workout Song Clips of the Week:

"The Middle" by Jimmy Eat World

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!

KG Tris #63: 5/16/10 - Mini Race Report

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:29:13 PDT

Welcome to Episode #63 of the Kelownagurl Tris Podcast!

In this episode, I only talk for 7 minutes!!! Super busy weekend so I recorded a very brief race report that will have to hold you over until next Sunday.

Check out my blog for a full race report later this week.

Click here to download an mp3 of this episode.

Kelownagurl finishing the swim.

Finishing the Bike.

Finishing the run (steep downhill!)

Links for this episode:

None

Email, Voice Mail, and Comments from:

None

Workout Song Clips of the Week:

"Carousel" by Garageband Jingles

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!

KG Tris #62: 5/9/10 - Race Prep, Transitions, Mental Training

kelownagurl@gmail.com (Kelownagurl) — Mon, 07 Feb 2011 14:40:49 PST

Welcome to Episode #62 of the Kelownagurl Tris Podcast!

In this episode, I talk about this week's training, about getting ready for a race - transition, tapering, mental training, and more - and I read some listener emails!

Click here to download an mp3 of this episode.

Links for this episode:

C02 for Newbies

My Race Checklist

Email, Voice Mail, and Comments from:

Chad - CanDoTri Podcast
Stuart - Quadrathon Podcast
Johanna
Celia
Garth
Jasminn

Workout Song Clips of the Week:

"Jump" by Van Halen

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!

KG Tris #61: 5/2/10 - Synergy

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:28:15 PDT

Welcome to Episode #61 of the Kelownagurl Tris Podcast!

In this episode, I talk about the great training I did this week, read a few listener emails, give a shoutouts, and whine a little.

Click here to download an mp3 of this episode.

Links for this episode:

Mainely Triathlon Podcast with Jason
The Triathlon Podcast with Coach Jeff Smith
Running to Disney Podcast with Gordon
Triathlon Mind Training with Jay
Run Digger Run - with Matt
Real Rookie Running - with Michael and Corey
Finishline Coaching Podcast - with Calvin
Cyberpenguin's Connections - with Corey
You Don't Have to Run Alone Podcast- with Ted
Goofy57Runner
Studioyvr
Brybrarobry

Email, Voice Mail, and Comments from:

Doug from Vancouver
Ryan (Stitcher)
Jo from New Jersey
Dawn on Facebook

Workout Song Clips of the Week:

"Help is on its Way" by Little River Band

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!

KG Tris #60: 4/25/10 - Early Morning Runner and Spondylolisthesis

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:27:36 PDT

Welcome to Episode #60 of the Kelownagurl Tris Podcast!

In this episode, I talk about the great training I did this week, my nutrition and hydration plans for the race, my physio appointment this week, my return to speed work in the early hours of a school morning, my longest run ever, and we finally hear an updated from Erik!

Click here to download an mp3 of this episode.

Links for this episode:

spondylolisthesis

Simplystu

Carbo Pro

Nuun

North Face Hydration Pack

Zensah shin sleeves

KT Tape

Email, Voice Mail, and Comments from:

Doug from Vancouver

Workout Song Clips of the Week:

"Hard Days Night" 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!

KG Tris #59: 4/18/10 - More Rookie Tri Questions

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:25:06 PDT

Welcome to Episode #59 of the Kelownagurl Tris Podcast!

In this episode, I talk about the ups and downs of my training, answer some rookie triathlon questions from listeners, and consider getting up at 5am to run before work this week.

Click here to download an mp3 of this episode.

Links for this episode:

Candotri Podcast
Roadcarver
Running to Disney Podcast
Real Rookie Running Podcast

Email, Voice Mail, and Comments from:

Nuttin', honey!

Workout Song Clips of the Week:

"Banana Pancakes" by Jack Johnson

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!

KG Tris #58: 4/11/10 - Newtons and Garmin 310 Update

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:22:00 PDT

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

KG Tris #57: 4/4/10 - Don't Stop Thinking About Tomorrow!

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:21:11 PDT

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!

KG Tris #56: 3/28/10 - Core Performance Endurance and Fueling

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:20:28 PDT

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!

KG Tris #55: 3/14/10 - Catching Up and Vancouver Tweet Up Pics!

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:19:40 PDT

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

KG Tris #54: 2/14/10 - Running Again

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:18:45 PDT

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!

KG Tris #53: 2/7/10 - Time in the Pool

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:18:08 PDT

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!

KG Tris #52: 1/31/10 - Who Needs a Coach?

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:17:24 PDT

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!

KG Tris #51: 1/24/10 - Sleepless in Kelowna

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:16:44 PDT

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!

KG Tris #50: 1/17/10 - Happy Anniversary!

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:15:32 PDT

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!

KG Tris #49: 1/10/10 - 2010 Base Training and Trainer Workouts

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:14:52 PDT

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!

KG Tris #48: 1/3/10 - 100k Trainer Ride!

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:14:13 PDT

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!

KG Tris #47: 12/31/09 - 2009 Year in Review

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:13:25 PDT

Welcome to Episode #47 of the Kelownagurl Tris Podcast!

In this episode, I look back at my goals and accomplishments of 2009, talk about my running this week, chat with Erik, and talk a little more about Joe Friel's blog about running form, turnover, and speed.

Click here to download an mp3 of this episode.

Links for this episode:

Click here to join my Buckeye New Year's Day 100km Trainer Ride Challenge

Or leave a comment here on my blog if you aren't a member of Buckeye Outdoors!

Challengers to date are: craig42k, FujiTeamPro, Gordon, gpsrunner, Kelownagurl, kelownaguy, Quadrathon, and SoloRunner

Joe Friel's blog

CoachPRS - Jeff Kline 's video on Running Turnover

Got any ideas how we can celebrate my 50th episode, and one year of podcasting on January 17th? Drop me a line!

I have a new voicemail number so call me!

1-206-426-1200

Workout Song of the Week:

"What Do You Do with a Drunken Podcast" By The Unknowns

After January 8th, the song will change to something seasonal. Download this episode before then to hear a more raucous New Year's Eve song... ;)

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:

douginvt
erin337
gallopinggilli
Grim_Reaper
IWCharters
jbailey_545
Kelownagurl
kelownaguy
kelvinator
LIrunner9
LostTrailRunner
Quadrathon
Rob_C
RushRunner
Stplatt
stubborntriathlete
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!

KG Tris #46: 12/21/09 - Interview with Ironkim and Raynaud's Syndrome

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:12:47 PDT

Welcome to Episode #46 of the Kelownagurl Tris Podcast!

Merry Christmas!! In this episode, I talk about my running (as usual), give a few shoutouts, and share a interview with @ironkim! Finally, I put out a challenge to all your hardcore triathletes and cyclists - join me in a 100k trainer ride (62 miles) on New Year's Day! Mind-numbing and butt-numbing - what a way to give your 2010 training and awesome kickstart! I'm trying to create it on Buckeye and will post the link here if I can make it work. Otherwise, tweet or comment on my blog, or email, or send an mp3 if you do it!

*If you belong to Buckeye, you can join the challenge here .

100 km Trainer Ride Challenge January 1, 2010

Otherwise, post your intentions as a comment to this episode.

Click here to download an mp3 of this episode.

Links for this episode:

Triathlete's Coffee Shop

Go Tribal website

Raynaud's Syndrome

Powerfit Triathlon Podcast

Run Run Live Podcast

@SweetDaddyD69

Ironkim's blog

Running to Disney Podcast

My voice mail line is no longer... if you want to send me VM you could send me an MP3 or I can get another number if looks like there will be a need. :)

Workout Song of the Week:

"Silent Night" By Kelownaguy and Kelownagurl (AKA Erik and Barb :)

Please feel free to leave me a comment, send me an email, call my voicemail line, or leave me a review on itunes!

The Buckeye Challenge team for December is amazing!

douginvt
erin337
gallopinggilli
Grim_Reaper
IWCharters
jbailey_545
Kelownagurl
kelownaguy
kelvinator
LIrunner9
LostTrailRunner
Quadrathon
Rob_C
RushRunner
Stplatt
stubborntriathlete
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!

KG Tris #45: 12/13/09 - Sugoi Clothing Review and Common Training Mistakes

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:12:11 PDT

Welcome to Episode #45 of the Kelownagurl Tris Podcast!

In this episode, I talk about my running over the past 10 days, review my new Sugoi Mid Zero top and Sub Zero Zap tights, and talk a bit about the seven training mistakes most triathletes make, according to Joe Friel.

Click here to download an mp3 of this episode.

Links for this episode:

Sugoi Canada

Joe Friel's Blog

The Triathlete's Training Bible by Joe Friel

Hellasound Running Music

My voice mail line is no longer... if you want to send me VM you could send me an MP3 or I can get another number if looks like there will be a need. :)

Workout Song of the Week:

"The Reindeer Rap" By the Reindeer Choir

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 December:

douginvt
erin337
gallopinggilli
Grim_Reaper
IWCharters
jbailey_545
kelvinator
LIrunner9
LostTrailRunner
Quadrathon
Rob_C
RushRunner
Stplatt
triitagain
tripleS

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!

KG Tris #44: 11/29/09 - Kids and Triathlon

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:11:32 PDT

Welcome to Episode #44 of the Kelownagurl Tris Podcast!

In this episode, I talk about my running for the past 2 weeks, and I respond to a question about kids in triathlon from Sweet Daddy D. My friend Carmelle, a well known local swimmer, triathlete, and teaching colleague, chats with me about kids in triathlon.

Click here to download an mp3 of this episode.

Links for this episode:

Critical Performance - Coach Rob Swan

Kids of Steel - Triathlon Canada

Kids Running website

And I announce the final two winners of the Hornet Juice Contest!

Phil - Perseid88 on twitter

And Steven from The Devoted Runner Podcast

Congrats and thanks for playing!!

Voicemail from:

"Sweet Daddy D"

My voice mail line! 1-206-202-1493

Workout Song of the Week:

"Jolene" 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 November!!:

douginvt
erin337
gabrielle
Grim_Reaper
IWCharters
jbailey_545
Kelownagurl
kelownaguy
kelvinator
LIrunner9
LostTrailRunner
Quadrathon
racer_x
Rob_C
RushRunner
Stplatt
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!

KG Tris #43: 11/18/09 - Pub Relay

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:10:52 PDT

Welcome to Episode #43 of the Kelownagurl Tris Podcast!

In this episode, I talk about running fast for a change, read some listener email, and play some audio from the Pub Run with my work friends.

I also announce the name of this week's contest winner and ask the next question in the KG Tris Podcast Trivia contest. If you want to win a 2 pack of Hornet Juice, email me with the answer by Friday, Nov. 27th (2 weeks this time).

Congrats to Racer_X - Ashleigh!

Click here to download an mp3 of this episode.

Links for this episode:

None.

Voicemail from:

None this week.

My voice mail line! 1-206-202-1493

Workout Song Clip of the Week:

A School Answering Machine (funny) - In honour of my teacher colleagues who ran the Pub Relay with me this weekend!

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 November:

douginvt
erin337
gabrielle
Grim_Reaper
IWCharters
jbailey_545
Kelownagurl
kelownaguy
LIrunner9
LostTrailRunner
racer_x
Rob_C
Stplatt
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!

KG Tris #42: 11/8/09 - Tapering for a Pub Run?

kelownagurl@gmail.com (Kelownagurl) — Sat, 31 Mar 2012 10:09:58 PDT

Welcome to Episode #42 of the Kelownagurl Tris Podcast!

In this episode, I go for a trail run with Erik and my daughter, and I talk about how my forefoot running is going, and I begin to 'taper' for my upcoming Pub Run race next Sunday!

And I announce the winner of this week's Hornet Juice on the KG Tris Podcast Trivia contest:.

Brian AKA Rushrunner!

Honorable mentions go out to:

@roadcarver (Liza)
@milkthecowbaby (Jon)
and a listener, Dawn!

Click here to download an mp3 of this episode.

Thanks to the rest of you for playing along!

Links for this episode:

Nothing of note actually. :)

Voicemail from:

No voicemail this week but I did get a few great emails that I will read next week.

My voice mail line! 1-206-202-1493

Workout Song of the Week:

"I Love Rock n Roll" By Joan Jett

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 November:

douginvt
erin337
gabrielle
Grim_Reaper
IWCharters
jbailey_545
Kelownagurl
kelownaguy
LostTrailRunner
Rob_C
Stplatt
tripleS

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!