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Monday, 4 November 2013

Princess Health andH+P at the 2013 Road2Hope.Princessiccia

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The last massive 2013 team-race for Health and Performance was this past weekend in Hamilton at the Road2Hope half and full marathon!  The team showed another ridiculous level of improvement.  If you recall, two weekends ago, a PBPB (personal best personal best) was set in the total number of personal bests achieved.

This past weekend, fewer athletes raced, so it was impossible to achieve a new PBPB.  HOWEVER, we did manage to reach a new personal best DIFFERENTIAL personal best- a PBDPB.  In other words, the sum of the total minutes taken off our previous PB's was the best we have ever seen at one given race.  Great work team!  



Jordan and Greg hammering away!


Here are the results along with the PBD (personal best differential):

Full Marathon- CLICK for full results.

Jordan Schmidt went 3:02, good enough for 40th overall, and 7th in his AG. PBD: 44mins

Coach Dyce finished in 3:05:59, earning him 55th place overall, and top 10 in his AG. PBD: 35mins 

Val went 3:11:38, earning her 2nd place in her AG, and 8th place overall!  PBD: 2 mins (from a few months ago!)

Graham finished in 3:27:37, an amazing improvement in a short period of time!  PBD: 18 mins

Helen ran 3:56:44!  Another amazing improvement!  PBD: 8mins

Total PBD for the marathon: 107mins

Half Marathon- CLICK for full results.

Coach Sean went 1:17:48, 7th overall, 2nd in his AG. PBD: 6 mins

Craig ran 1:32:20- his first real half, and beat coach Gill by ONE SECOND! PBD: N/A

Coach Gill ran 1:32:21, earning her 24th overall, and 3rd in her AG.  PBD: 9 mins

Dragan ran 1:39:56, placing him 30th in his AG!  PBD: 11mins

Lori ran 1:54:58, an amazing result considering some injuries she is facing.  PBD: 5 mins

Amy had a great race, coming in just over 2 hours!  PBD: 3 mins

Mark ran his first half ever on no training- hopefully he can walk today!  PBD: INF

Total PBD for the half marathon: 34mins

And the grand total is....


Some of the team the day before our PBDPB

TOTAL PBD: 141 mins...or 2 hours and 21 minutes!  And NEW PBDPB!

Thanks everybody for a great racing season!  We have big plans for next year including; Around the Bay, H+P TT record-breaking attempts, more marathon PB's,  5 and 10K PB's, some cycling races, ENDURrun, multi-sport stuff and more!  

Princess Health and Buckwheat Crepes Revisited. Princessiccia

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One of my most popular posts of all time was a recipe I published in 2010 for sourdough buckwheat crepes (1). I developed this recipe to provide an easy, nutritious, and gluten-free alternative to flour-based crepes. It requires no equipment besides a blender. It's totally different from the traditional buckwheat crepes that are eaten in Brittany, in part because it's not really a crepe (I don't know what else to call it, maybe a savory pancake?). I find these very satisfying, and they're incredibly easy to make. They're especially delicious with fresh goat cheese, or scrambled eggs with vegetables, but they go with almost anything. Chris Kresser also developed his own version of the recipe, which is fluffier than mine, and more like a traditional pancake (2).

Buckwheat is an exceptionally nutritious pseudograin that's rich in complete protein and minerals. In contrast to most whole grains, which have low mineral availability due to phytic acid, buckwheat contains a high level of the phytic acid-degrading enzyme phytase. This makes buckwheat an excellent source of easily absorbed minerals, as long as you prepare it correctly! Phytase enzyme works best in an acidic environment, which may be part of the reason why so many cultures use sour fermentation to prepare grain foods. My original recipe included a sour fermentation step.

But there's a problem here. Buckwheat doesn't ferment very well. Whether it's because it doesn't contain the right carbohydrates, or the right bacteria, I don't know, but it spoils rapidly if you ferment it more than a little bit (using a strong sourdough starter helps though). Others have told me the same. So here's my confession: I stopped fermenting my buckwheat batter about a year ago. And it tastes better.

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Tuesday, 29 October 2013

Monday, 28 October 2013

Wednesday, 23 October 2013

Princess Health andH+P at the Oktoberfest Run.Princessiccia

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As you already know, we had a great experience as a team at the 2013 Oktoberfest Run.  CLICK HERE to see the results.  

The team's individual results were also quite impressive.  As a team, we set a PB in the number of PB's we set (OR PBPB for short).  The final count is 11, 16 for the weekend.  All the personal bests are highlighted.  Here are the results:







Coach Dyce had a huge break through performance, finishing 3rd overall with a new PB of 36:05










Graham Dunn also broke through, having never cracked 40mins, he finished in 38:57 and 3rd in his AG







Val crushed the 10K, running 40:45, placing 3rd overall, 1st in her AG, and achieving a new PB as well!










Adam Dixon ran a 42-something in the 10K, another PB!










Juan Carlos has come a long way after spending almost a year on the DL, coming in at 51:02 








Helen Stubbs showed what consistent training can do- she came in at 47:20, a PB of 1.5 minutes!







Dragan also reaped the benefits of a summer of consistent training- he finished in 45:36, also a PB of 1.5 minutes!






Emily Hunter had a great return to racing after spending a number of months on the DL- she ran 49:00, and new PB, and placed top 5 in her AG








Alex Ni had a great race despite his busy schedule and limited ability to train, coming in at 47:20 








Coach Sean ran 17:04, 4th overall, 1st in his AG


Kevin "no-train" Grotheer ran 19:16 on literally no training, good enough for 4th in his AG







Coach Gill had a great race, coming in at 20:09, a new personal best by about 30s!

Dave crushed the 5K running 20:17, a new personal best!





Kevin Post also PB'd coming in at 25:18!








Brandon Shrigley had a great race, coming in well under 22 minutes

Nicole Shrigley ran a solid 23:27 despite just racing a few days before at WCSSAA








Ed Shrigley prooved he is now 100% back form injury, running 24:14

Candice battled through her injury, coming in at 25 minutes, and placing 2nd in her AG!







Gail, once again, placed second in her AG, coming in well under 29 minutes



Ross Willard had a excellent H+P debut, placing 6th in his AG!

Lori battled hard, and ended up placing 4th in her category with a new PB!

Mike Hewitson ran 23:59, just seconds off his PB from the day before (therefore this counts as a PB weekend!)

Laura Richards battled through a tough knee injury to finish 2nd in her category (also just coming off a huge PB from the day before).



Monday, 21 October 2013

Princess Health andH+P on the trails (Oct 17th- 20th).Princessiccia

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It wasn't just road racing this weekend, H+P had a number of runners ripping up the trails as well!

Vulture Bait


At the Vulture Bait 25K, Dave Rutherford had an excellent bounce-back season finale, coming in at 1:50, good enough for 4th overall! RESULTS

Natalie Veras also had an excellent performance.  With only 4 weeks of solid training, she managed to complete her first 50K on tough course, and tougher day.  Great work!

Trek or Treat

Mike Hewitson and Laura Richards decided to warm up for the Oktoberfest with a 5K night trail race in Collingwood the night before.  Bad place for a PB, right?  WRONG!  Mike ran 23:56, and Laura ran 25:25- new personal bests for both of them! RESULTS.

WCSSAA

Nicole Shrigley and her team from KCI had a dominant performance- they won the championships with 16 points, the second place team coming in with 61 points!  Nicole finished the 4K in under 20 minutes!



Princess Health andH+P at the Oktoberfest Run.Princessiccia

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The team had an amazing time at the Oktoberfet 5 and 10K  With over 20 athletes running for the team, it was great having each other there for support and to help chase some PB's. 

The individual results will come soon (and the number of personal bests was just silly), but here is how we did as a team:


Some of the H+P Oktoberfest team post-race

The 5K team ended up with an average time of 18:51, coming in first place!  CLICK for results.

The 10K team had an average time of 38:39, also coming in first place! CLICK for results. 

On a side note, it is also great to see our top H+P female runners rounding out the top 3 and scoring points for both of our teams.  Coach Gill placed 3rd in the 5K for us, running 20:11, and Val placed 3rd in the 10K for us, running 40:48 (both personal bests).  Great work girls!



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