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Athletes are always at an increased risk of suffering from an injury. This is where massage therapy comes to the rescue of the sports persons. Massage therapist and their various movements and techniques are used, in order to manipulate the tissues of the body, such as, stroking, kneading, stretching, pumping, creating a pressure on the trigger points so it can create more blood flow to the area of need. These sports massage techniques are known to have many advantages for the athletes and aid in improving upon their performance as well.

Come run Spaghetti Trees this year! And enjoy some other Victoria, BC awesomeness!

I can't wait to get back to East Sooke! I had a break from hosting last year but now I'm back and really excited. I love running on the North Shore, but the Spaghetti Trees trails are so different and gorgeous and amazing and I love them and I miss them (we moved to North Van from Victoria in 2011, so now I only run in Victoria for CFA events - but hey, what a good reason to visit!).

Imbalance of the muscles, misalignment of the knee cap and the other bones of the knee, excessive use and stress leading to wear and tear of the cartilage of the knee joint, trauma caused to the knee joint and problems of the feet along with weak thigh muscles are among the causes of the runner’s knee. Runner’s knee is also referred to as chondromalacia of the knee cap. If the knee is over-pronated or there is imbalance in the muscles, one may suffer from this condition.

1.  Run negative splits

2.  Spearhead Traverse

3.  Clear floppy bunny (including entry ramp) on my mountain bike

4.  Try not to get injured

5.  Tick off five more north shore peaks

6.  2 x marathon or ultras

7  1 x really long run - may be the full moon frenzy

One of the common injuries during running or hiking is plantar Fasciitis. Plantar fasciitis is an inflammation of the connective tissue in the bottom of the foot. Symptoms in acute stage would be a constant pain and pain by weight bearing on the effected foot.

After printing out the Route for the New Year's Day it became clear that I needed to try and hang on to someone who knew the course if I didn't want to be stuck reading half the time and missing out on most of the experience and the scenery. By the way, I didn't see a single  person using instructions all day. Maybe everybody but me is navigationally gifted.

I knew that Dave Cressman knows the course well and was going for the full 50k.

57 peaks in Bagger Challenge in 14 days, 7 of these to be non-motorized from home but may include ferries.

2 days of dedicated trail clearing / flagging

4 CFA running events

Amphibious non-motorized circumnavigation from home to Deep Cove to head of Indian Arm (packraft) to Squamish (MTB) return to North Van via Hwy 99, Hwy 1, and low road. Overnight trip with camping gear and no support.

4 Ski mountaineering trips

Garibaldi Neve ski traverse in a day from Diamond Head to Garibaldi Lake

Somehow...somwhere, I plan to get back to running ultras this year.

Work & illness got in the way of 2012's best laid plans, so I'm hoping to get something epic, something memorable, &/or something of note done by the time the year's up. Besides the vaguery of saying that I'll "train more"...here's what's up....

-Participate in NY Fat Ass

-Judo at least twice a week

-Fastpack something more than 2 days long