Janet Ruest: Adapting the Plan, Staying the Course

Physiological Testing Leads to an Improved Training Program

After connecting with CSI Pacific through our PERFORMANCE NATION program, Janet completed a lactate test in June 2023 with CSI Pacific Physiologists Laura Isherwood and Gayatri Raghavan. The results helped identify key physiological insights and formed the foundation for a personalized endurance-focused strength and conditioning program built specifically for her running needs.

A Tailor-Made S&C Program That Can Be Implemented Anywhere

Following these tests, Janet began working with Laura Strenger, one of CSI Pacific’s Whistler-based high-performance Strength and Conditioning coaches. Laura created the personalized S&C program based on Janet’s physiological results. Laura has extensive experience working with Olympic and Paralympic sport, and Janet receives the same level of expertise, attention, and commitment as these athletes, through PERFORMANCE NATION.

From Laura’s perspective, the partnership works well and Janet is highly motivated.

“It’s been a pleasure working with Janet since the beginning. She communicates well and often, which is crucial to making the remote aspect of this working partnership so successful. It allows me to adapt her training program as needed and plan her tapering and peaking around her racing calendar. Janet might be a recreational runner, but she certainly demonstrates high-performance habits!”

Laura Strenger, CSI Pacific, Strength & Conditioning Coach

Janet’s program has been flexible and progressive, something Janet deeply values. Most of her training is done at home, making it accessible, affordable, and realistic to maintain. When she’s not quite ready to move on in her program, Laura adjusts it and extends phases as needed.  Janet also appreciates how exercises build logically over time, working with Laura to understand the progression of the exercises.

“It’s not a rigid system. It’s adaptable, and that makes me more confident and more likely to stick with it. You don’t just jump straight into hard exercises. You build the strength and confidence first. That shows care, experience, and respect for the athlete,”

Janet Ruest

The Improvements Are Underway!

Since starting the program, Janet has noticed major improvements.

She’s no longer experiencing calf cramps in training, feels stronger overall, and has a clearer understanding of how her body responds to load.

Janet says:

“I love working with Laura because she truly gets what I’m doing. She trains in similar ways and understands the demands of endurance sport. Before, I never really knew how hard I should be pushing or how much I should lift. Laura has helped me understand how to load properly, when to build, and when to really push.”

Utilizing Technology for Further Improvement

Janet and Laura use the TeamBuildr digital platform to further enhance Janet’s experience. Janet regularly uploads videos of her exercises, allowing Laura to provide quick and detailed feedback on form, something she finds invaluable.

“Having a real person watching, adjusting, and communicating with you makes such a difference. Having a personal coach is tremendous.”

Janet Ruest

Next Steps: Adding In Nutrition and Mental Performance to Maximize Performance

anet has been preparing for the REVEL Mount Charleston Marathon this spring; however a recent foot injury required her to step back from the event. While she is missing run training, she has remained engaged in her program through strength training, cycling, and pool running as she focuses on recovery.

She is now looking ahead to several upcoming events, including races from the Island Road Race Series, multiple half marathons like the Iceland Half Marathon in June, and a full marathon later in the fall. With multiple events on the calendar, she sees continued value in refining her preparation through PERFORMANCE NATION and plans to integrate Nutrition and Mental Performance support as part of the next phase of her training.

For Janet, the ability to adapt her program across different race demands, while maintaining individualized coaching and oversight, has been central to her progress and confidence moving forward.

Benefits To Other Sports and Injury Recovery

Beyond running, Janet has noticed benefits in other areas of her training. Cross-training activities like pickleball are easier on her body, her golf game has improved thanks to increased core strength, and she’s now gradually returning to upper-body training after a shoulder injury earlier this year.

PERFORMANCE NATION: The Missing Piece

For Janet, PERFORMANCE NATION has been a critical addition to her training because it brings together expertise, structure, and support in one place. Through individualized access to high-performance coaches, evidence-informed programming, and integrated services across strength and conditioning, physiology, nutrition, and mental performance, PERFORMANCE NATION has provided Janet with the tools to train with clarity and purpose. As she continues her recovery and prepares for upcoming races, Janet feels more confident than ever. While self-doubt still creeps in at times, something many athletes experience, she now has tools, support, and a plan that feels truly complete.

“This was the missing piece. I knew it was missing, but I didn’t know how to add it into my training.”

Janet Ruest

Bring on the Competitions!

We wish Janet the best of luck this season and are grateful for the opportunity to work alongside her. It has been a privilege to support her training, adapt programming to her goals, and be part of her continued development. We look forward to continuing to support Janet moving forward and to seeing what she accomplishes next.

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About PERFORMANCE NATION

Powered by the tech and scientists behind Canada’s Olympians and Paralympians, PERFORMANCE NATION is your personal toolkit for optimal results, on and off the field of play.

The world-class sport science experts at Canadian Sport Institute Pacific (CSI Pacific) will use the expertise that has contributed to Canada’s Olympic & Paralympic success and provide performance solutions through Physiology, Data Analysis, Strength & Conditioning, Nutrition and Sport Technology. A full range of services are available to the public, regardless of age, gender, skill level, athletic or fitness goals.

Whether you want to hit new weightlifting heights, run a quicker half-marathon, race through the Gran Fondo or be better and stronger at your job, PERFORMANCE NATION is for you.

http://www.performancenation.ca

About CSI Pacific: Powering Performance. Inspiring Excellence. 

Offering world-class Olympic and Paralympic training environments in Vancouver, Whistler and Victoria, Canadian Sport Institute Pacific (www.csipacific.ca) is committed to Powering Performance. Inspiring Excellence.

Working with national sport organizations and fueled by our national and provincial partners such as Sport Canada, viaSport, Own the Podium, Canadian Olympic Committee, Canadian Paralympic Committee and the Coaches Association of Canada, we are driven by our mantra to Collaborate. Serve. Innovate. 

Our team of sport science, sport medicine, coaching & life services experts provide leading-edge programs and services to athletes and coaches to ensure they have every advantage to win medals for Canada. 

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