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A beer with Michelle Sevigny- Entrepeneur, Writer, Runner, Dog Lover

There are so many things that make the North Shore special. So much natural beauty, distinctive neighbourhoods, a sense of community, and, even better, fascinating people.

One of those fascinating people, Michelle Sevigny, has been on my radar for awhile since I first heard about her company, DOGSAFE Canine First Aid, many years ago and though about taking one of her courses… before I even had a dog! Well now I have a puppy and will be signing up for a class ASAP.

DOGSAFE runs a number of classes for canine first aid and safety education and even has classes geared towards puppies as well as finding a lost dog as fast as possible. People may scoff at the idea of doggy first aid but I think it’s great.

I want to be able to take my dog in the forest or into the backcountry, let alone just around my block, and be empowered and I believe in personal responsibility. If you’ve ever walked, run or biked on our local trails you know accidents can happen at any time, even in perfect conditions. At dog level, you’ve got penetrating tree branches, slippery slopes, rivers that run high, choking hazards, and bone and joint injury potential. It also pays to know how to do a head-to-tail assessment of your dog on a regular basis to catch anything unusual before it becomes a problem.

Something to think about.

Michelle and I sat down for a beer at one my favourite pubs, The Black Bear, in Lynn Valley and I found out there’s a lot more behind this entrepeneur than just good business sense. She’s created her own blog, http://www.michellesevigny.com, where she writes about her daily adventures and how she is living her life with authenticity and courage.

Like the courage it takes to leave the police force and start your own company, which she did when she created DOGSAFE. How hard it was to turn in her badge that last day with the Vancouver Police Department and leave something she loved and had worked hard for to start something else that would require enormous commitment.

The courage it takes to write by yourself, about yourself, when you have no idea who will read it or what they will think because the stories you have are important to share. I think it takes a certain fascination and understanding of human behaviour to be a good cop. I know it takes that to write.

Michelle’s card says she is an entrepeuner, a writer, a runner and a dog lover. I’m down with all of these things and understand completely when she said “running gets me in my head and out of it”.

I’m pretty sure we were separated at birth.

Michelle is also working on a website called Share Your Courage, that will be coming soon and essentially serves as a common ground for people to share their stories and connect with others through writing and workshops. As she says “One person’s fear is another person’s strength”.

When I asked Michelle what could possibly be next for her given so much already on her plate, she answered that her litmus test is that little voice in your head that says “Hell Yeah” when you know something is right for you.

Two words that can knock out any doubt.

So keep your eyes open for Michelle and Monty on the trail and if you have a story of courage that you’ve given… or received… let her know about it.

Here are the courses currently available at Dogsafe Canine First Aid. Go to www.dogsafe.ca for more information.

DOGSAFE® Canine First Aid – Part 1
Our comprehensive 8 hour course is designed to teach responsible dog owners and dog professionals the knowledge and skills to deal with a sick or injured dog until veterinary care is available. 128 page course manual also included.

DOGSAFE® Canine First Aid – Part 2
Our 2 1/2 hour follow-up evening workshop is dog-friendly and you’ll be able to practice all your skills learned in Part 1 — on your own dog!

Operation Find Fido™ Workshop
Our 2 1/2 hour evening workshop trains you how to think like an investigator to find a lost dog fast. We’ll make effective flyers and posters in advance and a 51 page Operation Find Fido™ Handbook also included.

DOGSAFE® for Puppies Workshop
Our two hour evening workshop is designed specifically for the needs of new puppy owners. DOGSAFE® for Puppies reference handouts also included.

DOGSAFE® Bare Bones Workshop
Our two hour evening workshop is designed specifically for the needs of busy dog owners who are looking for the bare bones of “need to know” topics such as prevention, vital signs, 3 health tests, head-to-tail assessments and more. DOGSAFE® Bare Bones reference handouts included.

DOGSAFE® Canine First Aid Part 1 Distance Education
It was a challenge, at first, to design a program that would maintain our high standards in canine first aid education — but we did it! If you are not able to attend an in-person course, our distance education course is for you. 3 disc DVD and 128 page course manual also included.

Me Again

Hi!

You probably don’t remember me because I wrote a post in late August and then…poof… disappeared. Like that. Into thin air.

Mea Culpa.

Two things happened all at once that turned my life around so fast I started to go backwards. The wind wasn’t beneath my wings but blasting me head on, like I was dealt a body blow. The first thing that happened is that my dad went downhill health wise, got a lifetime pass to his local hospital, and has been there ever since.

He has been day-by-day for the last four days. As I suspected all along his spirit and his body have given in, but his damn heart just isn’t ready to stop yet. It’s almost like I can hear it whispering to me even though he can’t anymore “I loved life and everyone, and music, and poetry, and art, dogs, books, and beer (too much), and the hot sun and fast cars and I just want to make sure that there’s nothing I missed before I call it a day”.

Yup I’m pretty sure that’s what it’s trying to say.

So I sit here and wait by the phone and write to anyone who’s still out there and watch my 7-month old puppy sleep in his bed and listen to him snore and know that ultimately everything is as it should be.

Which brings me to my next point. The second thing that happened that turned my life around was the very unexpected arrival of our 12 week-old black lab/ god-knows-what-else puppy. Spotted on the Nelson SPCA website September 2nd, he was in our car September 3rd and on the road trip of his life back to Vancouver with his new, pretty much inept, owners at the helm. Had you asked me September 4th if I would do it again I probably would have said no. But 4 months later, I can say it was all worth it.

So… I’ve been a little busy.

I’ve been happy, sad, frustrated, distracted, exhausted beyond belief, emotionally drained and apathetic about life at times since I last wrote here. I’ve cried buckets then laughed at something stupid 2 seconds later.

I’ve neglected my work and my blog.

The one thing though I have done that has kept me sane, probably without me realizing at the time, was that I have walked.

Man, have I walked.

That what happens when you have a puppy. An energetic, god-knows-what-kind-of puppy.

I’ve walked up and down Mountain Highway, I’ve trekked through Princess Park, cruised along the Baden Powell trail, hiked into Lynn Headwaters Park, traipsed across the Cleveland Dam and down Capilano River countless times. I’ve encouraged him to stick his paws in the river and can’t wait for the Spring to see him swim. I’ve circled my Lynn Valley neighbourhood in torrential rain, windstorms, and on frigid mornings watching the sun rise more times than I can count.

I’ve cursed my puppy’s name (which happens to be Miles) many times while really what I should have done was say a small prayer in thanks for his being here, and anchoring me to reality.

And keeping me walking.

Moving forward. No longer backwards.

So I’m ready to appreciate this place I call home again. The place my father moved us to when I was a little girl. Even though he was from England and had never been to Vancouver before, he knew there was something special about the North Shore.

He loved the outdoors.

I love the outdoors.

He loved life and I’m ready to live mine again and share it here.

It’s good to be back.

Salmon Runs, Human Runs, and Family Fun

Late summer and early fall marks the return of 2 salmon species back to our waters: the Pink and the Coho. In conjunction with both events there are festivals and delicious BBQ’s for the whole family plus a gorgeous 14km run from Kitsilano to Ambleside in West Vancouver to mark the Coho Festival.

With record returns of pink salmon projected in August,the second biennial
Pink Salmon Festival will serve up delicious complimentary pink salmon to
the public and promote pink salmon as a sustainable seafood choice.

The 2011 festival will be modeled on the inaugural Pink Salmon Festival
held in 2009 that drew 3,000 people.

Attendees will be treated to barbecued pink salmon donated by Canfisco and prepared by premier Vancouver chef Robert Clark (of C Restaurant fame). Yum.

Set against the sparkling waters of English Bay, home to Vancouver’s
historic Maritime Museum, attendees can also enjoy face painting,
live entertainment and educational displays.

When: Sunday, August 28, 2011, Noon to 5:00 p.m.

Where: Vancouver’s Hadden Park, 1905 Ogden Avenue (at Cypress):
Home of the Vancouver Maritime Museum on the sparkling waters of English Bay,
Hadden Park is filled with fascinating bits of Vancouver history, with historic
vessels often docking in harbour.

Go to http://www.psf.ca/ for more information on the festival and the work of the Pacific Salmon Foundation.

September 11th is the date for the Coho Festival and the Coho Run that goes from Kitsilano to Stanley Park and over the Lions Gate bridge to the mouth of the Capilano River. Here a yummy salmon BBQ will commence with a Squamish Nations blessing at 11:15am. The run is 14km long and truly covers some gorgeous territory. It will be the first time I run it and I’m pumped for the views and the food!

For all the details on this fun day go to http://www.cohosociety.com/ and for details on the Coho Run go to Run the North Shore at www.runthenorthshore.com.

Hydration and Exercise

My friend Amber and I are training together for a 6km trail race on July 23rd and the 14km Coho Festival Run taking place September 11th and last Tuesday we did a 6km run around the slightly hilly Grand Boulevard area incorporating 5 minute run segments with 1 minute walk segments 6x. It was 6:30pm when we started and about 20 degrees.

Sounds fairly innocent right? Easy run with rests. We kept our pace pretty low key… able to talk in short sentences fairly comfortably. I felt great and I was taking small sips out of my water bottle on the walk segments and I didn’t feel like I was sweating too much. The thing is I got a pretty good headache about an hour after getting home.

Dehydrated? Check. Thought I knew better but apparently not? Check.

I was a little surprised thinking I had hydrated well before the run given the temperature and taken in water during the run and after. The thing is it wasn’t enough and before you know it you’re playing catch up and feeling crappy.

Eve on a cloudy or rainy summer day and even if you are not openly sweating you need proper hydration.

Here are general guidelines regarding hydration and activity from the American College of Sports Medicine. With any guidlines though I always give the caution that you need to find out through trial and error and experience what your body needs!

General Guidelines for Fluid Needs During Exercise

While specific fluid recommendations aren’t possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly.
Hydration Before Exercise
Drink about 15-20 fl oz, 2-3 hours before exercise
Drink 8-10 fl oz 10-15 min before exercise
Hydration During Exercise
Drink 8-10 fl oz every 10-15 min during exercise
If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 – 30 minutes.
Hydration After Exercise
Weigh yourself before and after exercise and replace fluid losses.
Drink 20-24 fl oz water for every 1 lb lost.
Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.
Hyponatremia – Drinking Too Much Water and not taking in electrolytes during periods of high exertion generally over an hour of activity. Leads to salt loss in the the body fluids surrounding the cells.

What about Sports Drinks?

Sports drinks can be helpful to athletes who are exercising at a high intensity for 60 minutes or more. Fluids supplying 60 to 100 calories per 8 ounces helps to supply the needed calories required for continuous performance. It’s really not necessary to replace losses of sodium, potassium and other electrolytes during exercise since you’re unlikely to deplete your body’s stores of these minerals during normal training. If, however, you find yourself exercising in extreme conditions over 3 or 5 hours (a marathon, Ironman or ultramarathon, for example) you may likely want to add a complex sports drink with electrolytes.

Here’s the baby I use during runs for hydration and I love this hand held water bottle from Camelback but I do find my hand gets sweaty after about 5km even with the breathable mesh between the bottle and your hand. I also use a fuel belt with 2×10 ounce water bottles on either side of my hips for longer runs.

Again everyone has their favourite products… studies have shown people generally like 2 or more bottles around their waist as opposed to just one in the back and I know many people who love wearing a hydration backpack but you have to find your groove and what works for your comfort level and ease of access. Go to your favourite running or outdoor activity store and try these products out for yourself and then hit the road staying hydrated and happy!

Stawamus Chief Provincial Park

We are unbelievably lucky to live on the North Shore within minutes of world class hiking trails and stunning scenery (which I never get tired of) but sometimes it’s great to get a new perspective on, and appreciation for, this beautiful place we call home.

So last weekend we decided to hit one of my other favourite places to hike and explore- the Stawamus Chief Provincial Park about an hour north of Vancouver on the Sea to Sky Highway.

Easily identified by the stunning granite cliffs that stand at the southern entrance to Squamish, the Chief has over 300 climbing routes up it’s massive rock face as well as hiking trails up to the 3 summits of the Chief.

So… if you’re looking for a fun, but still challenging, alternative to the Grouse Grind trail, head to the Chief.

We decided to do just the first peak on Sunday, which is like a natural jungle gym for adults. You hike up forest trails, at times alongside a roaring waterfall, up wooden stairs, climb 2 small ladders, and clamber up a small rock gulley with the aid of a chain rope. The reward? A great workout plus some of the most stunning views of Howe Sound, Squamish and the surrounding coastal mountains.

We saw children, adults of all different fitness levels, and dogs make the climb. It is a workout though and as the sign says at the bottom of the trail, “This is not just a walk in the park”! So be prepared with good trail shoes, water, food, and warm clothes, the bare minimum actually to have on hand when doing any outdoor activity.

In the same day you can easily do all three peaks reaching a maximum elevation gain at the third peak of 702 metres (the Grouse Grind elevation gain is 853 metres to give a comparison). All three peaks give you slightly different views and fantastic places to rest, eat, take pictures and relax. We took our lunch to the top and ate overlooking Canada’s recreation capital of Howe Sound and Squamish.

Who needs a fancy restaurant patio when this is at your backdoor?

Go to the Stawamus Chief Provincial Park website at http://www.env.gov.bc.ca/bcparks/explore/parkpgs/stawamus/ for information, maps, camping information, notices, conditions and directions to the parking lot.