Posted on Apr 19, 2016 Leave a Comment
10km running races used to scare me. They are short and fast. How do you pace? How long can you hold onto the feeling of uncomfortable? I have found longer races, like Ironman, to be far more comfortable because I have never realllllly been pushing hard — just going long.
I shared that I had 3 sweaty goals this year: a sub 1:30 1/2 marathon, somethin’ special at IM Whistler and another somethin’ special on the Big Island. I had a 4th running goal yet it felt too hairy, too ambitious to let outside of my heart. Because to break 40min in a 10km run would mean that I would have to hold my 800m pace from the track a year ago….for 10km! If that isn’t ambitious, I don’t know what is. (That is more than 10x for you start up nerds!) Context: it would also be a 5min PB. And a 5min PB in an IM would feel awesome, let alone a 10km!
Here is how my Sun Run went down:
+ Warm up with friends, trot the streets, feel inspired by their speed and wholeheartedly intimidated. Acknowledge the butterflies and then chill the france out…because practicing being calm on a start line only comes ON the START LINE. #noted
+ I had a race plan from Coach Jazzy that almost stuck together for the first 3km and after that….I was hanging on for dear life. It’s awesome to have friends to run with, chase ahead and play cat and mouse. And 7km is a much longer than 800m to exert this sort of effort.
+ I crossed 5km at 19:51 and crossed 10km at 39:51, which is a relatively evenly split run — yet hardly an evenly split effort!
What I learned:
1. Never take the pre-race nerves for granted. They only come on race morning. I don’t feel those nerves every other Sunday morning when I leave the house for a long run.
2. We really do have limits in only our brain and not our bodies. Yet when we experience them in our bodies…they hurt. My brain doesn’t hurt, it just tells me to slow down. Sometimes, it’s best not to listen.
3. I am not my finish time. It was great to crack the 40min barrier and I’m most excited for a running race that starts with a swim. Because…IRONMAN!
4. Every single finish line leaves me exceptionally grateful to do something I love so much and undeniably inspired for the next start line. It makes me want to go to bed earlier, eat smarter and never take one mile for granted — those miles generate serious smiles!
5. Running with friends; watching my Bro’s boyfriend cruise by; meeting my man at the finish line — making sweaty memories makes me so darn happy. #iamsorich
So there are good days and not-so-good days, smart runs and harder runs…they are just like launching a business. And if you think you can keep “practicing every Sunday”, you will never find the limits of best times and breakthroughs. You miss out on making memories. It’s all worth toeing the line for!
Posted on Apr 7, 2016 Leave a Comment
Whether it is your Q1 or Q3, the end of March marked 1/4 of the way through 2016.
My favourite questions to ponder are:
+ what’s new?
+ what failed?
+ what got better?
What’s new | A beautiful yellow rock on my left hand! The Corker Co was born. A committed strength program with Davey. A Whistler log cabin #gooooal.
What failed | My attempt to do pull ups. #notyet A lost bidding war in Whistler. A week of cycling in Maui (cause the weather won, yet I think my newly engaged brain realllllly didn’t mind!). My kombucha production — it is a positive vinegar mess!
What got better | Running – a half marathon pb! Sold out + waitlisted classes at Method (I hope they keep getting better, cause I so appreciate everyone coming out, rain or shine). Eating, cooking and creating real food at home waaaaay more often, with no alcohol. #gamechangerperhaps
My Bro and I rocked our first quarterly business review – Q1 is in the books. We approached this more from a place of “what did we want to do” and “what actually happened”. Biggest lesson learned: we realized that we hadn’t set quarterly goals. #gasp! This was some kind of tragedy. We only set annual goals and those were too far out. Q2 will be different… #sleepmetricsmatter.
Posted on Mar 23, 2016 2 Comments
Stop waiting until it is too late to make an investment.
There was an awesome gal working for a great company. When she resigned, they threw everything you could possibly imagine at her “to get her to stay” — we will double your pay (you want USD? check!); your partner wants to move to Europe (we will send you to London!); how about equity (our stock price is gonna soar!)? Instead and brilliantly, she advised them to take everything they were going to give to her and invest it into other high performers who haven’t yet resigned. Because for her, it was too late.
He busts his butt to fill your studio. Granted, yoga teachers are grateful for the space to practice their gift of teaching – as the studio owner, you are way more grateful to have lit up, passionate people leading students thru their practice. Make sure he knows this. Because it’s too late when he walks down the street to the next studio…
What I believe to be true is: the investment that makes the biggest difference is gratitude. A currency that can only be given from the heart and received through the heart. Cause when you take the heart out of the equation, you are left with merely dollars and (non)cents. So pay your people well and treat your teachers like they matter; they will be grateful…and that might be the reason they stick around!
…and while it might be too late to make an investment, it is never too late to say thank you! After all, second chances are some of the best chances. Good Luck!
Posted on Mar 17, 2016 2 Comments
I’m surrounded by remarkable people who are up to MAKING — when I see him performing, when I hear about how her latest book is progressing, when I eat his handmade sourdough, when when I giggle because he makes me laugh — my heart skips a beat.
Because MAKING is inspiring. It is creating. It is GENERATING.
And when I get tired, I realize it is because it is much more comfortable to live in a world of taking. We make requests to meet people to take their knowledge, their network, their time. We take their energy.
So instead, think about everything you’ve MADE today.
+ I’ve made a playlist for Method.
+ I’ve made over 80 people sweat on a bike!
+ I’ve made a smoothie for breakfast.
+ I’ve made an investment in my 50year old self with my favourite new skin care line from Rodan+Fields. #gamechanging (email me for deets — Nina Watts is your gal!)
+ I’ve made my room smell like heaven thanks to Saje’s newest nebulizer.
+ I made someone’s day — I told her to turn down the offer on the mediocre job cause there is a better one 2weeks away!
+ I’ve made dinner for my Man.
+ I’ve made wedding plans! (eeeeeeeeek!)
+ TeamCorker made a commitment to launch a special campaign on an Irish holiday! #tomorrow
Because of Matt Corker, what I know for sure is that everything is a relationship. My relationship to energy is most passionately vibrational because MAKING energy is way better than TAKING energy.
Go MAKE something! Go make a memory! And most importantly, go make good on your word so that you don’t take (err, WASTE!) one single heartbeat.
Posted on Feb 26, 2016 Leave a Comment
*note: this post is as much for me to reflect on the power of progress as it is to share with you. i hear blogs are so 2006, yet that is when i started running and i haven’t stopped since…so maybe change isn’t about stopping and starting; maybe it is about just keeeeeeeeeepin’ on!
I ran my first half marathon about 10years ago, approx 58minutes slower than I ran on February 15th and at least 25pounds heavier. I vividly recall crossing that finishing line feeling SO proud. I had just run 13.1 miles in 2.5 hours! It was ahhhmazing!
I like to think that I crossed that finish line, high on endorphins and have loved my running shoes every day since then. I love running ‘fast’, I love running slow, I love trails, I love the track. I love how I feel when I take my running shoes off! And it’s never been about pace times or finish line times for me because I always said “I am just not built like a runner, therefore, I will never run fast”. Yet I would religiously trot along, day after day. What I now know to be true is that it is hard to have big Kona Dreams and not be up for the run. So somethin’ was gonna need to change this year! This year, I was gonna learn how to run! Thanks to Coach Jazz, I think I’ve been on the University running program — it’s simple and consistent and I haven’t missed one minute of it. I’ve also been working with a Strength Coach in the gym who doesn’t let me off one rep of anything and a Brain Coach who is helping me to reprogram my self-talk.
I was feeling properly nervous going into the first start line of 2016. As “ready” to race as one can in February and certainly not carrying any sandbags of excuses, except:
I landed in the hospital 48hrs before the race. When the paramedics showed up to our apartment, they were convinced that my pain was from appendicitis or I was pregnant. I informed him that I was most definitely not pregnant and I really hoped it was not my appendix because I wanted to run on Sunday! The dude told me he wanted to race IM Whistler and I told him this pain hurt way more than an Ironman! I’ll spare the details, but by the Grace of God, I left the hospital late Friday afternoon and hoped that if I slept right thru to Sunday morning, perhaps I could at least start the race.
My trusty Mikey P and I decided to start the race together in an attempt to really hold back the first 10km. This was a great choice because I was most concerned about my guts falling out! After half way, he was going to take off and I was going to try to hang on. The plan worked! We negative split the race by…alot. It is a very new feeling to hold back so much off the start and be able to finish the last 5km progressively stronger, as I am most definitely known for blowing up. (Too bad we didn’t have another 13.1 to go cause I think we were right on track!)
Some interesting context, if I ran my first half marathon time (circa 2006ish?) I would have finished approx 957th out of 1049 female runners. Instead, I finished 35th/1049. There is nothing impressive about 35th female, but it is 922 spots higher than where I started. I reallyreallyreally wish that I could meet the ladies who finished 900th + above…I want them to know that I’m cheering them on….to simply.keep.running!
Notes to self:
+ I am so lucky to have such awesome running buddies (in the rain or shine!) for our training runs. They had great days out there and training together makes racing together even more fun!
+ Stay in awe of HotMama’s like Karen who have CHILDREN and still run a very casual 1:17.
+ Know thy body. Love thy process. Never take yourself too seriously. “Being ready” is a state of mind.
+ And always run on the track!
I have 3 sweaty goals this year and running thru the winter to a 1:29 at the First Half was goal number 1. So far, so grateful 2016 — we are off to a good start!
Posted on Feb 11, 2016 Leave a Comment
Posted on Jan 22, 2016 1 Comment
egg. Magazine was established in the summer of 2012 by three kids. They wanted to see if they could write, edit, photograph, and print a legit magazine in only three weeks. They succeeded and almost four years later Jack (16/Gr.10), Talia (14/Gr.9), and Ella (13/Gr.8) continue to publish new issues of the magazine at least twice a year. The trio focusses on bringing together personal experiences, Vancouver’s unique businesses and fashion trends. In early September they celebrated the release of their sixth issue which featured an interview with Omer Arbel, a tour of Herschel Supply Co’s Vancouver headquarters, and 4 fashion shoots. They sell each issue at 3 retailers including Vancouver Special, Walrus and The Circle in Whistler. They have a sizeable Instagram following and solid fanbase of readers. They have plans to release Issue nº7 in mid-2016 so keep these kids on your radar!
Posted on Jan 15, 2016 Leave a Comment
This post is comin’ attcha live from my favorite cycling trip of the year: Big Vertical Camp in Thousand Oaks, California. Coaches Jasper + Mike put on an exceptional camp and attract some seriously remarkable cyclists to ride (err, try to keep up!) with. As I jumped on my new cervelo (gleeeeeee!) this morning, it felt like this was the first Kona Camp of 2016. So best I wrap Kona 2015 and get on with it, eh!
Kona: Part 3 – Why I will never step on a scale to weigh myself ever again and more…
As I mentioned, I landed on the Big Island in a solo mission two weeks before race day. The goal was to get out of the rain in Vancouver and get adapted to the heat and humidity as quickly as possible. What actually happened was that I landed in Kona and got the sh*t kicked outta me! I called my bestie and told her I was 40lbs overweight and didn’t deserve to be on the island. I went for a 2hr bike ride and nearly got blown off my bike, reminded by the power of the winds. I was dripping with sweat while sitting under an umbrella in the shade at 5PM, not moving wondering how it would feel to still be running at this time on race day?
One day in the heat of the humidity and a selfie looked like this –-
This might look like a lame self-portrait to you, but you see that curl on my forehead? That curl is a result of me cutting my widow’s peak in grade SIX. I always wanted to wear my hair in a pony tail and was teased for having a widows peak – I was called a vampire, so would quickly take my hair out of a pony tail and try to cover it as best as I could. Until one day, I thought it would be really smart to shave it off. I cut it down as best as I could and then borrowed my mom’s electric razor (remember when mom’s had those?) and proceeded to trim it down. Of course, this was tragic as it grew back very quickly with spikes sticking out of my forehead like some sort of dinosaur. And to this day, those strands of hair have never fully grown out – they protest and curl and remind me that I’m not a vampire and don’t mess with what you’ve been given!
Well, race morning in Hawaii means stepping on a scale. It’s the only IM I’ve had to weigh in at and I vividly recall stepping on the scale in 2012 and feeling okay with the number starring back at me. I was the fittest that I had ever been in my life and I remember thinking if this is how much I weigh, than that is okay! Since Kona 2012, I have gone to see an energy healer and my only question to him was “am I going to be chubby for the rest of my life?”; I did seek out nutritional coaching with a bench mark of success to not feel like “sausage stephy”; and I did make some significant shifts to my relationship with food, especially over the past year. I would say that between more sleep, better nutrition and quality sweat, I was going into Kona 2015 truly in the very best shape of my life. (I think I might have even dropped 2 clothing sizes!) But you know what? When I stepped on the scale on race morning, I was not 2 full pounds lighter than 2012. NOT TWO! In 3 years, I had finished 8 IM races and was embarking upon what I was hoping to be the best race of my life…and was starting the race less than 2pounds down. It’s easy to say that the numbers doesn’t matter…but really really…I’m ditchin’ the scale!
The day after the race, I could barely move my neck from side to side as it was chaffed raw from my skin suit (my fault: I didn’t apply appropriate amounts of body glide). It hurt to walk as my chubby feet were covered in blisters – especially on the tips of my toes. Danielle would carefully apply polysporin which would subside the pain on my neck momentarily until it rubbed off on something and I would beg for reapplication. And Mikey P took a needle and went to town squirting my blisters dry! It was the best feeling! We celebrated with mai tai’s on the lanai and within less than one hour, each and every blister had properly refilled itself. (Lesson from the rower Bro was that we didn’t thread them – check!) I was in absolute awe – we punctured DEAD skin to let blisters air dry and our smart-as-stink bodies just know what to do to prevent and protect. The next day, with my puffy lil feet, we went swimming with dolphins. In and out of flippers and salt water, each blister was yet again punctured and this time, I got off the boat with feet as good as new and a neck rash that felt miraculously healed?! So ditch the creams and the potions and head to the ocean with your friends for real healing!
The power of Acceptance of these sweet vessels we have been given is not lost on me. Be it a widows peak, a number on a scale or battered feet. No Judgement. Only Love. (and a whole lotta hard work!) On the other side of the mountain of Acceptance, is a sweet town called BELIEF: population 1, you! That’s where you will find me this year.
Posted on Jan 8, 2016 1 Comment
Just like that: the first week of a fresh new year is complete…I’m excited for 2016!
I’m also excited for every darn class that I lead at Method Indoor Cycling. It has become a really awesome community hub where cyclists and recreationalist all come together. (I’ve heard people mocking me at Christmas parties and my Man tries to recite my gear choices when certain songs come on the radio. It’s pure joy…well, pure sweat and JOY!) The reason why I’m telling you this is because to kick off the new year at Method we talked about ditching goals and really committing to what you will FINISH this year. <i could go on…but that is another post.> And after reading Bro’s wise words on completing last year, a gentle nudge from my ever-supportive-Mama and then a full on call out from a fellow trigeek, I am going to hit publish on Kona Part 2 and Part 3.
So here it is…and timely. Because Finding your Tribe and Loving them Hard has no start line or finish line. Your tribe is there for all types of start lines and various forms of celebratory finish lines; my love for the #irontribe is far beyond Ironman.
KONA Part 2: Everything I’ve needed to know I’ve learned from the #irontribe
PapaBear booked his ticket to Kona before the sun set in Whistler on race day. This man flew across the continent to be there. He shows up where no one else is, with his huge Canadian flag and loses his voice cheering right until the very end. He has taught me to always go the distance!
Chad is the definition of impeccable. There really is no other word for this man. His heart is huge, his hospitality is unparalleled, his truth is real and he has welcomed us Corker’s into his life with so much love. I have learned the power in preparing for dinner the night before, so that everyone can feast on love together the next day!
Barb has been my go-to massage therapist in Vancouver. She is usually fully booked between patients and her awesome adventures. What I love about her is that she always finds a way…to bring the massage table along and treat us with her magic hands, while still waking up before 5AM to go for a run. There is never an excuse from Barb. Ever.
Coach Jasper has served as a constant reminder in staying unattached to the outcome and focused only on the present – with integrity of your very best effort. While I’m insanely grateful for his coaching expertise and every interval he had me do leading up to the race, I’ve learned more from his pep talks on ego and the power of coke than I ever learned in school.
Danielle booked her accommodation in Kona in June. #WTHeck! She just believes before you have a second to doubt yourself. She is a beautiful author, artist, poet + Mama; I show up to her house sweaty with protein smoothies – it’s a soul sistahood that just works that way cause we share hearts of equal size, function and passion! She has taught me that our heart truly get what ever our heart desires, and that those moments are indeed best when shared.
Danielle’s son, H was a true champ in the Kona heat, without one chirp of a complaint all day long. (IM is long for adults; I think it might almost be unfair to bring kids out on race day.) That said, it was the day after the race when he was body surfing epic waves and no one could out last him in the ocean that I found so impressive. I wanna have his relentless pursuit of pure joy and play in my life!
Mikey is my training partner in crime. Hours on his wheel, hanging on at the track and sorting thru life-logistics were probably more than a full time job. He is the king of doing WHATEVER it takes. And he has taught me that it really can be fun to work hard together! #funmatters (I’m seriously grateful to his partner Kyle for not only sharing him with me all year but also sending him to Kona as a birthday surprise. That was unreal!)
Matt/ Bro aka Captain Corker is the mastermind behind the #irontribe. He has an uncanny ability to bring people together to get excited about quite literally, anything. Yet what he has taught me is the power in believing in someone else, in their dream, more than they could believe themselves. If you need a dream catcher or believer, I tell you, Matt Corker is your Man!
DaveyF is simply the love of my life. I’m not certain that in this lifetime I will ever be able to properly thank him for his endless support. I don’t take one second of it for granted. He has taught me the power of love, truly.
Honourable mention to:
+ the #teamtrav posse who hung out with a really rad lululemon crew. They were there to support their pro athletes of team BMC and of course, I was so insanely grateful for their cheers – Trav’s words of never taking a moment for granted and Lauren’s virgin Ironman delight!
+ to the power of technology cause every last text, facebook message, TeamFranti’s video message, squeals from my Mama…they all meant something in the moments of butterflies leading up to the race.
+ friends and familiar faces of Vancouver – Britni + Warren are a power duo that really know how to make the dream work and I don’t know anyone who trains as beautifully + religiously as Britni!; MJ + Steve are the example of neverever giving up (I might have passed Steve in a portapoty and MJ’s cheers are always of pure surprise! I love that about her.); Barry + his family …cause once that man decides to go for something, not even a broken foot will hold him back. His relentlessness is one of my favorite qualities
+ TeamBicicletta – Graham + Kevin bring a level of calm, cool and collected cause GFox can ride circles around trigeeks, so I’m certain he thinks Kona is really no big deal! It keeps us real. ;)
This was the crew who made the week in Kona something special. Thank you! If this is the crew who I get to make memories with for the next 39weeks en route to Kona2016 and then for the next 390weeks thereafter, I consider myself so totally lucky. I’ve found my tribe and I promise I’ve got so many heartbeats of love for these people!
Now go find your tribe… xo
Posted on Dec 30, 2015 Leave a Comment
1. Just start. January is a great time to get fit. Heck, January is a great time to kick off a training camp in the sunshine! Big Vertical Cycling Camp was some of the most beautiful riding I’ve ever done, with remarkable human beings, hanging on for dear life. Can’t wait to go back to kick off 2016.