Hello Reader!
July has been a busy month for us and our athletes, check some some the past and upcoming races listed below.
Don't forget to book your monthly check-in call.
Thank you everyone that stopped by the booth during the Sinister 7 Ultra Expo, I really do enjoy chatting and hearing about your fitness journey and your upcoming goals.
We plan to be setup at the Black Spur Ultra during racer package pickup and for the race while we are running. Also, check us out at the High River Half!
Just a quick update on my professional development! I'm thrilled to announce that I'm entering the final stretch of my 2-year Personal Fitness Trainer diploma at Mount Royal University. After three years of part-time studies, I only have 4 of the 22 courses left to complete!
So, why does this matter for you? When I emphasize the importance of strength training in our sessions, it comes from a deep and educated understanding of its impact. My studies have equipped me with the latest techniques and a more profound knowledge of how to integrate strength work to best support your unique fitness goals.
COMMUNITY SPOTLIGHT
Here is an update on Team Redde Endurance athletes that have ran a race or two so far this year:
- Saritta - the Boston Marathon
- Kerri - the FNSS Fund Run, Klondike Ultra, Sinister 7 Ultra, and just this past weekend the Canadian Death Race
- Jeff - the Hoot n' Howl and next on the list are the Prairie Nightmare Backyard Ultra and Pasqua Peaks
- Donna - the Spartan Tremblant Trifecta and Sinister 7 with the Queen City Half Marathon next on the list
- Jess - the Sinister 7 Ultra and has the Black Spur Ultra, High River Half, and Castle Alpine Trail up next
- Runa & Eirik - a Spartan Kids, the High River Half, and Runa the Castle Alpine Trail
*** send us your photos & race info to include in the newsletter! ***
??? Black Spur Ultra Relay Team Anyone ???
We have entered a relay team for the BSU (3 or 6 runners), anyone interested in joining us or know of someone who might be? Shoot me a message or feel free to forward my info!
This has to be one of my favorite races. There are three loops making up 54km and you loop back to the same starting point for each loop. We have a options for the team, we can do teams of 3 and run the 54km distance all in the daylight OR we can have a team of 6, run the 108km distance and run in the day and night.
Team sign up link here and Black Spur Ultra event info here
Athlete Testimonial
"JW doesn’t just look at numbers—he looks at the person. He adapted my schedule when I was recovering from setbacks, celebrated victories, and helped me break through performance plateaus. His strategic insight has given me complete confidence in the process.
Moreover, JW’s guidance extends beyond the sport. His approach has had a positive influence on my lifestyle, sleep, and mental outlook. His support during my transition to a dedicated runner was instrumental—and something I’ll always be grateful for."
Rijk - Oosthuizen, The Netherlands
UPCOMING RACES & EVENTS
Upcoming races we are attending or racing:
- Red Deer Spartan - August 9, Red Deer Alberta
- Black Spur Ultra - August 23 & 24, Kimberly British Columbia
- High River Half - September 6, High River Alberta
- Castle Alpine - September 13, Castle Mountain Resort Alberta
Sinister Sports 2025 Registration Code:
If you are planning to register for the Sinister 7 Ultra, Canadian Death Race, Black Spur Ultra, or the Sinister Triple in 2025, use code B4HZNAUQ at check out to save 10%!
We are waiting for the 2026 Sinister Sport code. I expect it to be the same 10% however we will update you once we have all the details.
NUTRITION & HYDRATION TIPS
I have seen frequent chatter on social media lately and I have been asked directly a lot about fueling and hydration best practices... practice the plan(s)! I have conversations with all my athletes about this and we start early in the training, like 22 weeks from the event early. It's quite easy to do, just fuel and hydrate all your long runs (once a week on average) like you will for the big event.
There is a 1 hour recorded webinar with elite endurance nutritionist, Elizabeth Inpyn. Elizabeth and I chat about why we need to fuel and hydrate during endurance events and the best way to go about doing it on race day and training for that day. We also touch on caffeine and how if used correctly, can be your secrete weapon. Here is the link to check out the recording.
TRAINING & FITNESS TIPS
Have you ever suffered from 'shin splints'?
The cause may be an injured or weak Tibialis Anterior muscle. Here is some information on the muscle and an exercise suggestion to strengthen it and possibly reduce or eliminate the shin splints.
Actions of the tibialis anterior:
- Primary dorsiflexor of the ankle
- Assist in foot inversion and adduction
- Supports the medial foot arch
- Facilitates knee flexion in the supporting leg during the initial phase of walking by pulling the tibia forward
The innervation is the deep peroneal (fibular) nerve (L4,L5) and as pointed, supports the medial longitudinal arch especially in walking and running. In general, pain is referred downward towards the anterior medial (front and towards the midline/middle) ankle and big toe.
My go to exercise to target the tibialis anterior is the Tibialis Raise. Synergist muscles are the extensor hallucis longus, extensor digitorum longus, and peroneus tertius. The stabilizers the quadratus femoris (Hip Rotators) (4) and erector spinae.
- Stand with your back leaning against a wall and your feet flat on the floor
- Place your feet hip-width apart with your knees straight
- Pull your forefoot towards your shins as far as you can and slowly lower back down, then repeat
- To make this exercise harder, get farther from the wall
- Placing your feet forward will increase your ankle and plantar flexion and make you go through a bigger range of motion to complete the exercise
Other exercises may include the heel walk, seated toes raises, calf raises, toe taps to name a few.
As always, make sure you are medically cleared for exercise and there is no medical reasons for not attempting this exercise.
Strength Training / Posture / Yoga / Anatomy by Muscle & Motion. (n.d.). Retrieved August 5, 2025, from https://app.strength.muscleandmotion.com/
AFFILIATES & CODES
Below are some product discount codes and affiliate links. These are some of the products we use personally here Redde Endurance Coaching.
XOSKIN | XOSKIN is revolutionizing performance apparel with ground breaking technology for your comfort. MUST check out the socks! 20% code ~ Redde1594
Noxgear | Tracer2 LED Safety Vest maximizes your visibility through changing light and weather conditions, and in the glare of headlights. NEW: TracerJr just the right size for kids.
Honey Stinger | Honey Stinger - sports nutrition that uses nature's natural sweeteners to bring out the best in you while still tasting great.
Do you have any suggestions or content you would like to see in the newsletter, send me a message at jw@reddeendurance.ca
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