Blog

TC10k Athlete Highlight – Coach Josh Wood

Limitless Training

Tell Us About Coach Josh Wood and What He Likes Best About Victoria?

 

My wife and I just moved to the Island from Melbourne, Australia, about six-weeks ago. Down-Under I had been working as a boxing and strength coach at The Guild. I had also spent the last six-years teaching at a massage school. Last December, I finished my Bachelor of Health Science in Chinese Medicine, and have already earned the nickname ‘Doctor Coach’ at the gym because of this. I am currently working out of Limitless Training, with the awesome Balance Kickboxing team. I am coaching the kickboxing classes, and working as a personal fitness coach.

 

I really like the how Victoria has all the resources of a big city, with a small town feel. Everything is so close, and you’re only minutes away from some of the world’s best scenery!

 

Josh Woods TC10K

Coach Josh Wood

Where did your passion for fitness and athletics begin?

I started down this path when I was 17-years old. One day, while working at a computer shop, I decided wanted to learn kickboxing. I was living in Rochester, Minnesota, at the time and there was no one that offered training in kickboxing! So, I found a small school that taught Mixed Martial Arts (MMA) out of the back of a sweaty, old, boxing gym. The school was called Mario Roberto’s Jiu Jitsu Academy, and that was the beginning of my journey into combat sports and physical training. Eleven years later, I’m still at it!

 

Why did you decide to become a coach and personal trainer?

I was always looking for a way to make money doing what I love, and I’m still looking for a way to make money doing it!


I was training at an MMA school near Melbourne, and the head coach was going away to train in Thailand for a couple months. He put myself and a couple other senior students in charge, and I started off coaching the kids and beginner adults in MMA and Brazilian Jiu Jitsu (BJJ) fundamentals. A while after that, having been teaching massage for a few years, I was offered a scholarship to the Australian Institute of Fitness and studied there. At the time I was competitive in Powerlifting and I quickly went on to get my Powerlifting Coaching Certification through Powerlifting Australia. After all the study I started working in a local strength and conditioning gym as a Boxing and Strength Coach. I’ve always considered it a passion project.

I’m helping people become the most resilient versions of themselves every day, and inspiring people to accomplish the goals they’ve always wanted to. Who wouldn’t want to do that?!

 

How do you balance work, life and training?

It can be a tenuous balance for most. I’m lucky; I work at a gym. I just come in early before each shift and train then. At least 4-days a week. Luckily, I’m not training for any sort of competition. So, I can keep my training general, and focus on building up my weaknesses. Right now I am working on mobility and focusing on bodyweight movements to give my joints a rest.


I don’t see the gym as optional. I often hear, “Wouldn’t you rather spend your time doing something else.” Some days, yes. But, this is an investment. This is how I know that when someone needs help moving, I can help lift that dresser; or pull my wife from a burning building. I am investing in quality of life, and creating a physical savings account. I will retain mobility and function as I age, and that is one of the most important aspects of independence and quality of life.

In short, I prioritize.

 

What advice would you give to our TC10K athletes as they prepare for the 10K?

 

Get your diet on point. You can’t train if you can’t recover. Prioritise protein in each meal, aiming for one to two palm sized portions of protein dense food every time you eat. All of your connective tissues (including bone) and muscle need protein to repair. And no, nuts are not an adequate protein source. Think meats, fish, eggs, Greek yogurt, cottage cheese, legumes, and pulses.

 

What makes you #Powerful?

Using an evidence-based approach to training makes me #powerful. I look at the available evidence, and assess how other coaches’ athletes perform, and use that information to provide the best training and lifestyle advice for my clients and myself.

Where can our athletes follow your adventures?

Everyone is welcome to follow me on:

IG: @CoachJoshWood

FB: /CoachJoshW

Tw: @CoachJoshWood

Athlete Highlight – Kevin Nunn

TC10K Athlete Highlight Kevin Nunn

Tell us a little about Kevin Nunn?

I am 54 years old, originally from the UK and moved to Victoria BC in June 2004 after completing my 22 years colour service with the British Army. I am married to Diana, who is from Victoria which is what brought me here.

From September 2004 to January 2008 I was the head personal trainer at Club Phoenix Fitness and Health Gym. On January 8th 2008 to present date I have been employed with the Saanich Police Department as the Equipment Officer.

Fitness has been a big part of my life and Since 2010 I have combined that with Fundraising and raising money for Cops for Cancer, Tour De Rock to support Pediatric Cancer Research and help send kids go to Camp Good times, a week getaway where they can forget about the illness and just be kids. My goal was to try and raise $100,000 in five years and today I believe the total is around $145,000 raised thanks to so much amazing support from family, friends and an amazing community up and down Vancouver Island.

You rode with Cops for Cancer what sparked your interest to do such a ride?

Kevin Nunn cops for cancer

My dad passed of cancer in 2009 and when I got back from the UK to lay him to rest (sadly he passed the day I flew back to see him as he took a bad turn very quickly) I knew I wanted to give back.

In 2010 I grew my hair and went Billy Idol white for a laugh and it raised $2,300

In 2011 with hair Billy Idol white I ran over the Malahat Mountain from Duncan to Victoria (60km) in 7hrs 19mins and raised $13,500

In 2012 the Billy Idol Look was back and I pulled a Brand New Mini(from BMW Victoria) 12 times around

the University Ring Road, a total distance of 22km which raised $35,000

 

Kevin Nunn

In 2013 I was honoured and privileged to be asked to be a special guest rider with the Tour De Rock, my Billy Idol look again back and fundraising that year saw me complete a 24hr bike ride around the Ring Road of the University as well as silent Auction and other activities which combined raised $31,000

In 2014 I (Billy Idol) went back to the University Ring Road and completed a 30hr bike/run fundraiser where I cycled for a while then jumped off the bike and ran for a while. This continued until my 30hrs were up. The monies raised that year were $25,000

Kevin Nunn Iron man

 

In 2015 and 2016 I completed Ironman Canada in Whistler BC as well as other triathlons including the Victoria 70.3 and in 2016 the ITU Penticton Triathlon Challenge was also conquered all in the Billy Idol Look. Monies raised for those years were $20,000

2017 will see me complete the Victoria 70.3, Ironman Canada and I will represent Canada in the ITU Worlds in Penticton and yes you guessed it, Billy Idol will be the look and raising money for the Kids

You are an accomplished multi-Ironman triathlete. Have you always been a triathlete?

My first Triathlon was in the August of 2013, a sprint race here in Victoria BC. I had always wanted to do a Triathlon but thought I never would as I was not a swimmer, but my best Friend Victoria Shannon talked me into the race so it was time to start to learn how to move in the water. From there I was hooked, a coach Jasper Blake of B78 Coaching, a former Canadian Ironman Champion was contacted and a program was put in place to improve in all genres. In 2014 Victoria and I went up to Whistler as a volunteer, where I assisted on the Saturday with the athletes bringing their bike into T1. On Sunday the day of the race I was a wetsuit stripper on the beach as they exited the water, from there I went and did security at T2 until 7pm and then to the finish line where I was a catcher at the finish line, assisting the athletes after their amazing fete of accomplishment.

I was blown away with the atmosphere and the comradery amongst the Triathlon Family and the next morning we both signed up for Ironman 2015

This year you have Ironman Canada and the ITU World Championships in Penticton. What’s your training like and how do you work, live life balance?

My Training is intense and I train 6 days a week, sometimes 3 times a day. There are days when I am up at 4am to get my first training session in before I start work at 6am. My Coach Alicia Bulmer of B78 Coaching has put a great program together for me to make sure I am race ready. I believe that time management is so important in my daily schedule and balancing that with my personal life, work and training. I am very lucky to have my wife Diana, who supports me 100% and is my number one fan.

It’s an amazing accomplishment to get where you are in your athletic career. Out of the three triathlon disciplines, what would you say is your strongest?

I think  both my biking and running are on par but I have come a very long way with my swimming thanks to Coach Jasper Blake and Alicia Bulmer and my running over the last year thanks to all the athletes at West Coast Run Group and Coach Jason Ball

No matter how hard you work, you are always able to maintain a real positive attitude. What do you do to keep up such a great mindset?

I am very lucky to train with so many amazing people who are so inspiring, motivating and dedicated in their quest to pursue their goals. They keep me grounded and make me want to better myself. You only live once so live life to the full with no regrets

 

What advice would you give to our TC10k athletes just starting out on their running career?

Believe in yourself, do it for you, train hard but above all have fun doing it. You are the only one that can stand in the way of your own success. When you cross that finish line the pride you will feel in your accomplishment will make all those hard training days so worthwhile and you’ll be looking for the next adventure

It’s Your Story – TC10

TC10k
There is no better way to read our story but from the pictures of our amazing fans. You write our story and the TC10k is honored to have so many people take this journey with us. Thank you for documenting so many great years in Victoria BC. Your story is our story #TC10

“Pull up a chair. Take a taste. Come join us. Life is so endlessly delicious.”
― Ruth Reichl 

 

How we start our mornings 💥👊🏼 #tc10k #runningbuddys #doitforthetacos @caitlynnds

A post shared by t a y l o r d e v i t o (@taydevito) on

Team pic 👟 #victoria #yyj #10k #tc10k #fitness #hgp #run

A post shared by 🌙 L e a h (@leahmccormic) on

Congrats Reliable Trail Pounders! #tc10k

A post shared by Reliable Controls (@reliablecontrols) on

Your Story is Our Story – TC10

 

 

TC10
TC10 is a very special segment for us because it’s a place we can say thank you. Every single one of you has made this once a year event become what it is today. Many people register to the TC10k that have heartwarming stories and it’s those stories that inspire others to make a great change in the world. This year and in the upcoming years we want to make our event about you.  With that said here is this weeks TC10.

TC10K

 

A feeling of fellowship with others, as a result of sharing common attitudes, interests, and goals. – Wikipedia

Hill repeats tonight with @n_basich and @melsesthetics 💛so happy to be home! #tc10k

A post shared by Adele Green (@adeleroseg) on

Bring it on tc10k #whathaveidone #tc10k

A post shared by Cory Rasmussen (@rasmussencory) on

Homework run complete ✅ #tc10k #yyjrun @n_basich

A post shared by Adele Green (@adeleroseg) on

#record #underarmour #jogging #weightloss #weightlossjourney #tc10K goal

A post shared by Mike Jones (@rodeojonesvictown) on

Let our staff help you run like the wind! http://ow.ly/nqmq3088Z8K #running #TC10k #beinspired

A post shared by Saanich Physio (@saanichphysio) on


Be part of the TC10 story by adding #TC10k to your Instagram

Your Story is Our Story – #TC10

TC10K

You complete us and represent one of Western Canada’s largest races. The #TC10k wouldn’t be who we are today without all of our amazing volunteers, walkers and runners. We appreciate how powerful, colourful and vibrant you make us as a community. Your story is our story, so it made perfect sense to highlight our participants. Every week we will highlight 10 Instagram pictures tagged #TC10k. You are our TC10

“Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it’s the only thing that ever has.”

~Margaret Mead

WE KILLED IT !!!#TC10K

A post shared by @averrryy on


Shawna and Randy run. #tc10k #worstparadeever

A post shared by Sabrina Sunshine (@springs_s) on

@jamibo won’t hold my hand #tc10k

A post shared by KC (@kaseyboyle) on

After 4 months of not running (literally not a single run, except ski runs 😂), it's time to get my legs moving again. I started running to improve my #mentalhealth and #wellness. Getting started is freaking tough. Getting back out there is still a mind game. I get it. I'm still in awe that this time last year I started to casually exercise for a #10k run…which then turned to #21k and then #42k in 7 months! I'm not sure what to think when my thought after tonight's run is "hmm…this was 28% of a #halfmarathon or 14% of a full #marathon". Haven't decided which runs to do this year (except for a the #tc10k with @raymlowe @huskylover222 @michelle.kang23). Or, if I should aim for my second marathon?! #gobigorgohome. . . . . #running #vancouver #seawall #training #stanleypark #halfmarathontraining #marathontraining #runnershigh #eveningrun #runroute #getoutside #playoutside #focus #iwantadonut

A post shared by Cindy Jiang (@cinibuns) on

Today's run with @n_basich 🏃🏼‍♀️#TC10K #healthyhappy2017

A post shared by Adele Green (@adeleroseg) on

Fuel for the Long Run

n2bannerhealthyeatingtips

You thought last year would be the year. With your new training program, flashy runners, heart-rate monitor and COOLMAX® swag; you thought for sure you would finally break 50 minutes in the 10km. Yet despite all the latest bling, somehow on race-day that 50 minute pace bunny seemed to effortlessly bound by you to beat you to the finish line. And (once again) you were unable to run your goal time of 50 minutes.

What if I offered you an edge that allowed you to improve your performance to train longer and more effectively, increase your energy and motivation; decrease your risk of illness and injury and enhance your recovery?

Ready to spin your tires? Fasten your seat belts as I have a strategy for you that will earn you the nickname “speedy”, and get you to the finish line faster then you ever have before.

Running on Fuel, Rather than Fumes.
Traditionally runners get serious about nutrition only a couple days before the race. However, it is important to fuel yourself properly throughout your whole training program to give you the energy to run harder in workouts. This in turn will create a domino effect that will make you run faster on race day.

Proper fueling also means eating small meals every 3-4 hours for increased energy, decreased cravings, greater satiety and improved recovery. Those that skip meals are more apt to get hit hard by hunger later on. This generally means powerful cravings for cookies, chips and other less healthy choices. Despite a raging consciousness, this could also mean finding oneself at the drive-thru window ordering a Double Ham Slam garnished with a cargo of fries and a jug of pop.

Trading in your Lemon for a Lamborghini
Think of your body like a car. Similarly, food provide the fuel to our body’s engine. The main nutrient, carbohydrates are like premium fuel, also providing B vitamins which are required for body functions, such as energy metabolism. High quality sources include: whole-grain breads and cereals, fruits and starchy vegetables like sweet potatoes.

Eating protein regularly is essential for repairing muscle as well as building healthy blood cells that serve to deliver nutrients and oxygen to working muscles. Good sources include: eggs, milk, yogurt, cheese, nuts or lean meat.

Like the importance of oil in a car, a small amount of high quality fats is essential to keep everything running smoothly, preventing breakdown and protecting immunity. Some good sources include nuts, avocado and fatty fish.

Fluids prevent our engines from overheating similar to coolant in a car. It isn’t unusual for people to lose about a pound of water during exercise. Even if you’re not sweating alot, you’re losing fluids through breathing. As little as a >2% loss in body water can cause a 6% reduction in speed! Translated to runner jargon, that could mean the difference of a sixty minute- 10km time or a 56:30 finish (when in fine hydrated form). On the flip-side, drinking so much while running so that you gain weight can bring on serious side-effects as well.

36 hour Count-Down to Gun Time
Despite popular belief, pigging out the night before won’t get you any faster to the finish line. It takes 24-48 hours for muscle fuel to store and become available to burn. Therefore; during your run you are burning what you ate and stored 1-2 days earlier, not what you ate the night before.

> Having a small, balanced meal 3-4 hours before your run prevents blood sugar from dropping, provides a short term energy boost and fuel to the brain.
> As the time before your run decreases so should the size of your meal with your choices primarily coming from carbohydrate with minimal fat, fiber, sugar and protein. Eating the wrong thing and/or on a full stomach may cause cramps, bloating and indigestion. Furthermore; blood circulating to your stomach could take away from the blood you need for your muscles, lungs and heart to run your best.
> Top off your coolant. As a general rule of thumb, 2 hours before your run drink 2 cups of water and drink again 1-2 cups, 15 minutes before your run.
> Trying new foods on race day could spell disaster including a regular trip to the port-a-potty (not to mention a bad race.)

Examples of pre-race bites (Remember everyone is different so it is best to find what is best for you before race day):

3-4 hours before: French toast with fruit and yogurt
chicken/ veggie stir-fry on rice
2-3 hours before: cheese &crackers, sports bar or fruit with cottage cheese
1 hour before: 1/2 bagel with a scraping of peanut butter
granola bar with juice


Bites on the Run

Usually, plain water is fine for runs less than 1 hour. To determine how much fluid you should be taking during your run, weigh yourself before and after to see how much water is lost. For every 0.5 kg of weight loss, drink 2-3 cups of fluid by taking small sips throughout your run.

For longer runs of 2 hours or more, risk of bonking is increased – an unpleasant experience when you are physically unable to continue running. To avoid calling the tow-truck, consume 30-60 grams of carbohydrate per hour to refuel your muscles and brain. Choices should be low in protein, fiber and fat such as sports drinks, and gels. Be sure to sip fluid with any solid food you choose. For those running longer than 3 hours, a source of sodium through food and/or drink should be considered to replace sodium losses and 60-90 grams of carbohydrate should be ingested to maximize performance

Replenish & Rejoice
Absorbing the runner’s high post-race is important. Likewise, your muscles need some “absorbing” of their own – time for you to fuel up!

You have a window of up to an hour when your body and muscles are like sponges and are most receptive to refueling and repair. It is especially important to take advantage of this recovery window if you run every day. For optimal recovery, a small snack that includes carbohydrate and a source of protein (20-25 grams) should be eaten. Fluids should also be consumed to replenish fluids and electrolytes lost in sweating. You may not feel hungry as exercise is an appetite suppressant but you have to train your body to accept food.

Within 1 hour: granola bar & sports drink
cereal, milk & fruit
chocolate milk & banana
Within 2-3 hours: A meal with all the food groups

Beer Victory or Bust?
Think celebrating with a bevy will help with recovery? Wishful thinking. Although, celebrating your race is well deserved, drinking alcohol may leave you dehydrated, interfere with optimal muscle recovery, and is more likely get you “loaded” rather than carbo-loaded. If you decide to raise a glass, ensure to double fist with water; consume carbohydrates and most importantly drink responsibly.

Whether you’re a budding beginner or a cheetah trying to shave seconds off your time, what you put past your lips may buy you seconds over the long run and leave that rabbit in the dust!

Originally posted in Thrifty Foods “Healthy Eating Tips” – https://www.thriftyfoods.com/health-and-wellness/healthy-eating-tips

Dial it down so you can dial it up!

wellness-jessalyn-banner

Jessalyn O’Donnell, Registered Dietitian, IOC Dipl. Sport Nutrition, Thrifty Foods

After months of training you can be rest assured that the work is done and you are ready for race day. There’s not much you can do in the next week and a half to improve your performance, but there are certainly things you can do to spoil it.  Not only does this apply to training, it is particularly relevant to your diet.

The taper period in training is a time to dial down your mileage, get some rest and allow your muscles to fully recover.  The other half of the taper equation is eating mostly carbohydrate rich foods in the 1-2 days leading up to your race, ensuring your body has enough fuel reserves to draw upon so all cylinders are ready to fire on race day. Carbohydrates mitigate fatigue, maintain blood sugar and provide the perfect fuel for your working muscles, allowing that extra kick at the end of the race.

Taking the foot off the pedal can be often be a form of running torture for the mile junkie out there, but it is important to honour this critical winding down period trusting that it will benefit you once you get to the start line.

Follow these other race day nutrition tips in order to optimize the hard work you have done during your training:

*  Stick to your tried-and-true classics and leave food experimentation for after the race. This is not a good time to adopt drinking coffee.  Likewise, opting to go paleo the night before a race after 3 years of being a strict vegan is not a good idea! Stick to familiar food and beverage choices that you have trialed in training. If traveling from out of town, stop by Thrifty Foods and stock up on some of your favorites or eat at restaurants that you are familiar with the menu

*  Eat your biggest meal mid-day. Despite common practice to treat the “last supper” as a pasta gorge fest, spreading your carbs throughout the day will ensure adequate time for digestion and muscle top-off. Furthermore, you will avoid the uncomfortable bloated feeling on race morning that sometimes accompanies a carb hangover.

*  Hydrate. Drinking enough so that you pee clear yellow is a marker of hydration.  But a warning to the Type A’s out there, more is not better.  Over hydrating doesn’t benefit your performance and could actually be a health risk. Instead stick to small sips throughout the day so that your body has a chance to process fluid and to avoid excessive bathroom breaks. And to those Happy Hour lovers, alcohol could easily derail your diet/hydration race plan, leaving you dehydrated and your fuel reserves in suboptimal shape. If anything, wait for the post race celebration to indulge in adult bevies.

Honour thy taper period so when race day arrives, you can dial it up!

Thrifty Foods Wellness

 

CLICK HERE for a great article on Tapering – DIAL IT  DOWN SO YOU CAN DIAL IT UP by Jessalyn O’Donnell, Registered Dietitian, IOC Dipl. Sport Nutrition, Thrifty Foods


Wellness ImageHow you fuel and hydrate your body before, during and after training can certainly affect your running performance and how you feel.  But what about the rest of the time? Your eating practices outside of your running routine has just as much an impact (if not more) on your running performance and overall health.  Perhaps specific hurdles stand in the way fuelling yourself with cell-friendly, energizing choices every day.

Are you the chronic snooze button pusher with no time to pack food for the day?

Does the vending machine villain get you every time?

Or are you bored of the same cheese sandwich every day for lunch?

Pick up Thrifty Foods’ March Issue of Wellness and learn how to overcome obstacles to eating well outside your running schedule so you can keep pace for your workouts and in everyday life. Download the magazine here – Thrifty Foods Wellness Magazine

The Mysteries Behind a “Bad Day”

runner

Submitted by Bruce Deacon, our Online Coach. For more information on Bruce and our online coach program, click here.

Whether you’re an Olympian or a beginning runner, you’ve likely already discovered that not every run feels the same. Sometimes you fly out the door and fall effortlessly into a fast pace. It’s like you just can’t tire yourself out. Then other days you feel flat and struggle to get through a run that usually is no problem.

This can be quite discouraging when you suddenly struggle to run the times or distances that you did effortlessly a couple of weeks ago.  What makes it especially frustrating is when you are stymied for an explanation as to why it was such a bad day. What gives with those mysterious “bad days”?

Continue reading

March Charity Highlight – Times Colonist Raise A Reader

 

raise-a-readerExcerpt from article written by Jack Knox, Times Colonist, Feb 28, 2015.

Statistically, children with even one book at home stand a much higher chance of succeeding in life. Just over $250,000 worth of Raise A Reader cheques went out to more than 170 literacy-related programs on Vancouver Island this week. Most of the money was raised through the TC’s annual book sale, which triggered a $110,000 contribution from the provincial government.

While groups ranging from the Victoria READ Society to the Mustard Seed and the Learning Disabilities Association benefited, most of the recipients were schools. The giddiness with which many of the cheques were accepted (some were hand-delivered, others mailed) reflected how little discretionary spending teacher-librarians enjoy. Some rely solely on the Raise A Reader money to stock their shelves. Walking into those schools with a cheque felt like Santa coming down the chimney.

It was, in fact, cuts to school library funding that prompted the Times Colonist to launch its book drive back in 1998. The 18th version of the annual event will be held this spring at the Victoria Curling Club. You know how it works: On the weekend of April 18-19, readers can bring their good used books to a drive-through drop-off in the curling club parking lot. Volunteers will then spend two weeks sorting the donations, which will go on sale to the public the weekend of May 2-3. The proceeds go to literacy.

Check out the full article HERE.

And CLICK HERE for more on Raise A Reader.

Raise a reader


Search