Training – Page 3 – Live, Laugh and Laces

August 18, 2015

What Every Eye and Heart Wants

My absolute two favourite running accessories

Living in Ottawa, Canada means that I am blessed with four seasons. My favourite season, for many reasons, is fall. Running year round means having a collection of gear, accessories, seasonal clothing and a multitude of tried and true tips/tricks that I’ve learned over the years.

I love the running community! It is a place where everyone runs for different reasons, has their own motivation and goals. Some are just starting out, others have been running their whole lives. It is a community where we share experiences, knowledge and simply the joy or love for running. I know a number of recreational runners. However, most of the runners I hang out with have a schedule, are training towards a specific goal/race and have acquired a lot of stuff! Let’s face it, there is a ton of amazing running gadgets, gear, equipment, clothing, etc. that just makes running better!

Sunglasses

I run outside all year round, this means I’m exposed to all kinds of weather conditions. I have a hard time finding sunglasses that fit properly (What can I say, I have unique facial features 😉 ). I came across Sundog Eyewear Sunglasses at a race expo and immediately fell in love with the fit. I found them late fall and wore them throughout the winter!

helps keep wind and snow out of my eyes (vented so they do not fog up)

My past sunglasses have fogged up during some cold winter conditions, but the Sundog sunglasses were vented just right and did not fog up.

I purchased two more pair at the next expo and haven’t worn a different brand since. I now have several pairs, in a variety of styles and colours. Every pair is awesome and allows me to match with headbands, etc. when I feel like it. (seriously I’m not usually a girly girl or do I care to be all matchy matchy but with running if I can, why not)!

There are a host of other reasons to love Sundog Sunglasses. Sundog is committed to offering outstanding value, impeccable styling, dependability and superior protection from the elements. I have found all of these things to be 100% true!

They are passionate about style but driven to provide their customers with the very best in eye protection and focus on being a leader when it comes to technology. I’ll leave the details of their technology to them by encouraging you to read about the technology behind their lenses.

I will say that there is an obvious difference in their lenses. I often forget I’m even wearing sunglasses. They simply provide more visual clarity than anything I have ever worn before.

I recently decided to try their more casual line of sunglasses. I love the look of the aviator sunglasses but could never find a pair to fit properly. They are always too big for my face, either overpowering my face or fitting too loose to fit securely. I now have 3 pairs of aviator style sunglasses from Sundog and all three pair fit beautifully and I feel good wearing them.

So whether I’m running, driving, walking the dogs or simply out enjoying the sunshine, I can be found sporting a pair of Sundog Sunglasses.

Heart Rate Monitor

Something perhaps unknown about me, is I have a weird obsession with numbers. Even during mundane tasks I catch myself counting. So it’s no surprise to me that I also like numbers when it comes to running. I like to track my kilometres throughout the year/month/week. I appreciate knowing what my current pace is and my average pace after a long run. I use the Runkeeper app to track my distance during a run and to keep a record of my overall km’s. I also use my Garmin to monitor my pace during my runs. Most recently I’ve been keeping a record of my heart rate during my training runs. I love learning more about myself and how I can improve. My latest “gadget/accessory” is the Mio Strapless Heart Rate Monitor. I never ran with a heart rate monitor, as the few times I attempted to, I had to use one with a strap and I would chafe. After discovering the Mio Heartrate Monitor I am now consistently using it to monitor my training zones and to get more out of my training. I was able to pair the Mio heart rate monitor with Runkeeper so now my heart rate details are also being logged. The monitor has the ability to monitor my heart rate, track calories burned, track distance, speed and pace. It can also be linked to a variety of apps (using bluetooth 4.0 transmission), it can be used as a watch or as a timer. Also, it has a battery life of 20hrs. Speaking of holding a charge, how easy is this to charge the monitor?!

USB plugs easily into your computer (or anywhere reallY)

Mio Heart Rate Monitors also play well with others! Here is a list of apps that are compatible: Apps

However, it isn’t necessary as there is a Mio Go App that you can pair with your wristband to track your heart rate, pace and distance, including a map and other cool features. I’m still in transition from using some old favourites and discovering all the cool features of this new amazing equipment. Find out how you can train smarter with a Mio Heart Rate Monitor: Why is Heart Rate Training Important?

I have a small wrist and was not sure how the band was going to fit. Turns out you wear it a little higher on the forearm. It is very comfortable and I forget I’m wearing it. The face of the band is large enough to see a variety of the features available. The Mio Go App will allow you to explore even more features. There are simply way too many things about this heart rate monitor that I love to get into but seriously, go check out their website and have a look around.

Worth mentioning is the blue, green and red light that is easily visible while I’m running. It tells me when I’m running below (blue), within (green) and above (red) my target heart rate zones. This helps me to adjust my run accordingly just with a glance down at my wrist.

I absolutely love the possibilities of this heart rate monitor to enhance all my training needs! I was so impressed with this product that I reached out to the company and became an ambassador! You can order a heart rate monitor of your choice here: Mio Global. (see below on how you can save 25%)

I truly love both of these products and believe in them so much that I asked for a special discount for my readers to try for themselves. Message me if you’d like to get the discounts.

Full Disclosure: After purchasing 3 pairs of Sundog sunglasses I was provided with a few pairs to do a review on. In addition I was provided with the heart rate monitor to do an honest review and have since become an ambassador.

August 11, 2015

So You Want To Run An Ultra?

Running my first Ultra just kind of happened. Of course I had to train for it, but the opportunity kind of just worked out. I was already training for the Ottawa Race Weekend Marathon end of May, so when the talk of doing the Niagara 50K came up, it seemed doable! The 50K would be 3 weeks after the Ottawa Marathon, the plan we were using suggested getting TWO 42.2km training runs in prior to the 50K. Okay, sign me up!

My running friends who started it all had enlisted approximately 17 other runners. They put a Facebook group together and started sharing their training plans with the group. The highlight for me was joining them often on a Saturday longer run. My coach had already started me on the double long run idea for my weekends, Saturday being the shorter of the two. The idea was learning to run with tired legs. It was nice to have others to run with again.

Training through the Winter for 2 big goal races sure helps get you out the door on some miserable, cold, Winter days! Overall training went well, but I seemed plagued with lower leg issues throughout the fall/winter training. By April/May I didn’t know if it was even possible to get through the marathon, let alone the Ultra. I was doing everything I could to get relief. I had chiropractic care, acupuncture, massage, graston technique and dry needling. It helped, but it didn’t 100% get me pain-free. I started making “deals” with myself. If I could just get through and finish the 50K I’d take as much time off of running as I needed…until I was 100% pain-free, and I believed I would. 🙂

Being that it was an out of town race, it meant driving, so I enlisted my daughter (and her friend) for company. We headed out early Friday morning (the race was Saturday). I figured that I was now pretty much a professional for packing for out of town races as I had learned the hard way about forgetting race gear. You can read about that here: Forgotten Marathon Bag. Apparently, there are always new lessons to learn.

As we were driving near Oshawa, ON a random thought jumped in my head. I must have aimlessly been visualizing packing up my bag because suddenly I realized that I did not pack the clip to close the bladder that goes in my hydration pack. What!!!??? How was I going to run 50K without a pack on! I know that maybe I would have been okay with the water stations (every 5km) but I like to be in control of when I hydrate. Plus I had a special hydration mix that I now use and didn’t want to rely on a different electrolyte drink. Ugh!

So, my sweet daughter, who is accustomed to handling my unexpected crazies prior to race day, was now on a mission to google local running stores and find me a new hydration bladder or pack. After only finding 2 stores at a cost of approximately $80 I decided I just didn’t want a new one, this was stupid. Okay, what could I do?? Think….Walmart!
I’ll buy super big office clips and that should work. So we pulled into a Walmart somewhere off Hwy 401 and found some clips. This had to work, right?!

We arrived in Niagara mid-afternoon and decided to hit the outlet mall first. Race pick up wasn’t until after 6pm so we had time to kill. This is a smaller event and there was no expo, just pick up the cool sweatshirt and race bib.

Quick dinner, check-in to hotel and then off to explore the falls! Just so spectacular. I was only out for a bit and then it was race prep and early to bed.

IMG_0457_2 — Orleans Runners (missing some)

I had arranged to meet friends in the lobby at 5:45am. Four of us drove out to the start line together and met up with the rest of our Orleans runners.

My plan going in to the race was to run my training pace for my marathon training. About 40sec. slower than my marathon race pace. It doesn’t seem much to add 8km to the end of a 42.2km run, but it really does ADD to the race! Keeping an easier pace was just part of the plan, the other was just to finish. I took time to take photos along the way and took a 17min. break to refresh, reload and refocus at the halfway mark.

Lori, Jordan and I ran the first 25K together. This is halfway

It was a very cool experience. I’m so glad I decided to jump on board when the others from my running group signed up. Also, I had the privilege of running mostly behind a couple who ran the Ultra together and got married at the finish line.

Gonna Get Married! Just need to run 50K first.

Only about 10K left to go before they say I do!

The scenery was stunning, and it helped pass time being distracted with amazing views. My “bladder” in my hydration pack worked out with the $2 jumbo clips. During my recap after my race, my coach helped point out that I have an amazing ability to shut out negative thoughts, discouragement, pain, etc. once I cross over the start line. During the race it’s all about completing it. Even when in pain, I somehow shut it out and keep going. Telling myself I’ll deal with it when it’s over. A lesson that I will now carry with me as I continue to train for new adventures.

Oh, and my promise to take time off after the 50K? Well my coach helped me recover smart. I didn’t have to stop running, but I did start more trail running during the recovery process. I am currently 3 weeks completely pain-free for the first time since last October! I also happen to be rethinking my future running goals, because I fell in love with trail running.

I enjoyed this race so much, that I plan on running it again in 2016. It looks like there is a new group of runners wanting to join me.

Have you run an Ultra before? What was your experience? Would you recommend it?

June 29, 2015

Toronto and Tiffany

Bucket List Races

Do you have a bucket list of things you hope to do one day? Do you go after them and check them off a list? I have an idea of the things I’d like to do, some things I write down and other things are just kept quietly in my head.

Running a Nike run has been something I’ve wanted to do for years, however, I hadn’t given it a ton of thought or planned for it as it has always been held in San Francisco. It simply was a “one day” goal. The draw of course is the Tiffany necklace given to you as the medal when you cross the finish line.

So when I heard Nike was doing a world tour and the Canadian city was Toronto, I knew I had to apply to get in. In order to get in to the race you have to apply and get selected through a lottery (random draw).

I had a busy spring race schedule but the run in Toronto was a 15K (not the 21K I expected for San Francisco) so it fell nicely into my training plans for the Niagara Ultra. It was Easter Sunday when the emails went out to notify us if we had been selected. I got the email! Throughout the day it was being posted all over social media others who also managed to get in.

The Weekend

A friend of mine was also selected so we traveled to Toronto together, sharing a hotel. I had booked the hotel and selected it based on where I thought the Ferry pick up/drop off would be. I am not familiar with Toronto too much so this was a bit of a guess. Turns out we could not have had a better spot. We stayed at the Westin Harbour Castle Hotel and it was perfect.

We had to be at the ferry for 6:30am. The race didn’t start until 9:30am and we didn’t get through the start line until 9:51am! Neither of us had ever experienced such a long wait before the start before. The race was held on the Toronto Islands and Nike needed to get over 10,000 runners to the Islands before the start (not including all the volunteers and spectators). Clearly ferry times had to be staggered. There was a lot of complaining on social media, but truly I just felt blessed to be able to participate and take in the experience. They had an amazing “party” arranged, lots of music and photo props for capturing memories. Unfortunately, the weather did not co-operate and what could have been spectacular was overshadowed with just wanting to start the run.

By the time we were in our start corals the rain was really coming down and I was pretty chilled, we’re talking shivering-goose bumps-and-teeth-chattering chilled. I think it was because we sat around waiting for hours to start. Nike anticipated this and offered heat blankets to those who wanted them (unfortunately we didn’t grab one). There were a number of waves being sent out every 5 minutes or so. We were in the front of Wave 4.

When we finally crossed over the start line, I embraced the rain and took in everything around me. It was a beautiful spot, with unimaginable views. Spectators were still out cheering us on and the music on the route was incredible. The rain stopped and then the humidity hit.

favorite moment - choir singing hymns (check out cool nike shoes). — favorite moment – choir singing hymns (check out cool nike shoes).

I was running my first Ultra the following weekend so my friend and I had already decided to treat this run as a fun run (not worry about the time).

I took time to capture a number of photos and enjoy the views (although we did really well with our time 🙂 ).

running on the tar mac at the airport was seriously cool with planes taking off beside us — running on the tarmac at the airport was seriously cool with planes taking off beside us

Coming in at the end we pushed it for a strong finish. The experience was amazing and the race memorable. I am truly thankful to have been able to participate in this worldwide event.

So what’s on your bucket list? A favourite destination? A must experience event? I still have two more that I’m figuring out when and how to accomplish. Run Dopey at Disney (5K, 10K, 21K and finish with 42.2K over 4 days) and back to back marathons (1 week apart).

June 11, 2015

Head, Heart and Foot Training for Your Next Race

If you have ever trained for a race then you know it’s so much more than just putting miles in. Depending on the distance you are training for, it can also require you to be mentally ready. There is a quote that I love. “Run the first two-thirds of the race with your head and the last third with your heart.” – Unknown

When I was training for my first marathon I was told to expect to run 2 races. The first 32 km’s and the final 10 km’s. Sometime during the race it becomes about what you want. You draw from the countless hours of training, you reach down deep within you to draw the strength that you need to complete it. It is no longer just physical, you need your mind (right thinking) and heart (the will) to get through.

Every race distance requires preparation, and I believe to prepare you need to set some goals. Is it a specific time you want to come in under? Are you running it with friends and just for fun? Are you doing a new distance and just want to complete it upright and smiling? The first step is to decide what you want to achieve from the race you just signed up for.

Then, get a schedule. Whether you join a run clinic, pick up a good book or find a schedule online, you need to plan for it. My favourite race distance is the marathon. It’s a 16 week schedule, running 4-5 times a week. I’m pretty consistent and usually run 5 days a week with Mondays and Fridays off. My long run is on the weekend and I add to the distance every week.

It’s not enough to have a schedule, though. You need to make a commitment to stick to the schedule. Sometimes you have to plan life around your runs, or plan your run around your life but if you do not put a priority on your training runs, life does get in the way. You have to decide it is important. I am blessed to have my family’s full support. Once you start training for a half-marathon or marathon the time commitment can be taxing for some. For some people, getting up in the morning before their families are awake is the best time to get a run in. Others do it on their lunch hours. The long run can be the most challenging as you can be out running for hours! The key is figuring out what works best for you (and your family). In addition to my schedule, I plan when I’m going for my run. I look a week ahead and plan it accordingly. So if someone has an appointment or there is a family commitment coming up, I’m not surprised by this and my run gets done.

It’s not just about the running. If you want to do well, it should also be about nutrition. Some people figure that running allows them to eat anything they want. But for myself, the more I run, the more focused I become on fuelling my body with food that serves a purpose. It doesn’t happen overnight but you can learn how food can support you and aid you by providing energy and also helping you with recovery.

The mind also plays a vital role in running a race. During training runs, using visualization can help prepare your mind for the race. How do you want race day to go? What are your ideal running conditions? Can you visualize your friends and family members cheering for you? Self-talk is also very useful. When you are on a long run and everything about it is awful, remind yourself why you are doing this. Remember the feeling you will have after getting it done, or knowing the sense of accomplishment that you will have for sticking to it and not giving up. It’s helpful to write down some favourite quotes, your reason why you want to accomplish this running goal/race. When you are out on a run if everything about it is perfect, write down what was so perfect about it. Draw on that memory when things get hard.

I think for everyone, the race is about completing it. As you evolve as a runner you begin to set different goals. At least for myself, I set a few goals for each race. Regardless, I think you need to be proud of every race, no matter the outcome. If you trained, committed to the training process and gave it your best on race day, then you need to celebrate that. We cannot control a lot of things on race day, but we can give it our best.

I am nowhere near the runner that I was when I first started out. I started out walking by participating in a 60Km walk for breast cancer. Eventually, walking turned into running. From there my girlfriend invited me to run a 5K. I enjoyed running and loved to challenge myself. I started out just completing the events and I would raise $ for a cause and take in the experience. Then 5K’s turned into 10K’s, and eventually I was running half-marathons. Most of the time I trained on my own. I seriously loved the challenge physically and mentally. I felt accomplished when I set a goal to run a race, trained for it and completed it.

It was during my first marathon training that I decided to go out of my comfort zone and join a run club. As my runs were getting longer and longer, I was wanting company in part to help distract from the long run but also for safety reasons. I wanted to run along the river and other more isolated areas. Joining the Running Room for their free running clinics allowed me to make new friends and learn from the experiences of others. It also connected me to a running community to share my love for running.

I’ve learned that when you commit to your training, you need to trust in that training. My very first marathon was out of town and I forgot my marathon bag! I ended up running the marathon with all new gear (yes, every runners nightmare). You can read more about that here: Forgotten Marathon Bag

You can do everything right, you can eat properly, train properly and still race day can be unpredictable. I’ve learned that it’s good to set goals and push yourself for a personal best or a bigger distance. In the end though, you need to be proud of all the moments, of the journey to get to the start line. During the race, take in the moments, learn from what the day offers you.

I’ve learned to be thankful that I get to run. I’m constantly challenging myself with new goals and race distances. I’m about to run my first Ultra (50K) on June 20th. I’ve also learned to accept that every race offers a new experience. Even if I do not get a pb, I can be proud of the day because of the choices I made either leading up to the race OR during the race itself.

In my last race I had the opportunity to finish with a pb (although it was a tough race). Instead I chose to run in with a friend who was struggling, because in the end that seemed to be more important. I walked away proud of my decision. If you’d like to read about my last race experience you can read it here: Ottawa Race Weekend

How about you? Are you training for your first race? Have you set specific goals for yourself? If you’ve been running for a while, how have you evolved as a runner?

May 19, 2015

Race Day Preparations

Countdown is ON

Crazy excited is an understatement! I am so looking forward to running the marathon in my home town. Although I will likely need to keep it slow and steady, not getting any personal bests in terms of my time, I’m still excited to run. I’ve been dealing with lower leg issues for over 6 weeks now and do not have any power. I’ve pulled back in hopes of giving them some rest. I still have 2 goal races to get done in June so I want to prevent a serious injury.

Preparing for Race Day

So what can be done leading up to race weekend? Here are a few of the things I’m spending my time doing. I hope it helps you as well.

1. Hydrate/Fuel

Do not wait for the night before the race to eat well. You should be drinking more water and eating well most days, but at the very least, the week(s) leading up to your race. Make sure you are loading up on healthy carbohydrates (avoid sugary zero nutrient junk), lean protein and fresh fruits/veggies. Some of the things I like to eat are: bean patties, oatmeal, chicken breast, salmon, rice, quinoa, fresh fruit (snack mid-morning), salads and sweet potatoes. Also, get some good fats in your diet. Avocado and hummus are great for sides or dipping. I will often add hummus as a side to my bean patties and use it as a dip for fresh cut veggies.

Recipe for bean patties:
can of black beans
1/4 cup oats (I use steel cut ground up)
diced onion (optional)
cumin (to taste)
Bragg’s Liquid (few sprays or 1.5 tsp)
salt/pepper (to taste)

I throw it all in a food processor and then make 4 patties. I’ve also used a potato masher and mashed the beans then added the rest of the ingredients. Add some coconut oil to the fry pan and cook the patties at a medium-high heat, both sides. It makes 4 patties.

2. Rest/Stretch

Make sure you are getting enough sleep. Aim for 7-8hrs a night if you can. Your diet and sleep are important aspects of recovery. I also take extra time to stretch/do yoga once or twice in the week. You want to be relaxed and ready for race day.

3. Playlist

Some people prefer listening to the music they trained with. I personally like to mix it up with a few new songs sprinkled throughout my playlist. Do not leave this to the night before. Trust me. I have had unnecessary stress trying to get my playlist organized the night before a race. Usually, I scrap the idea and run with what I have. Not this time. Got it all done a week ahead of time. 😉

4. Race Day Fuel, Gear and Clothes

I like to plan what I am wearing ahead of time. You should have already practiced with some long runs, but knowing what you are wearing ensures that it will be clean for race day. The same goes for your fuel. Now is the time to do a quick inventory of what you have and go buy anything you will need. Or, write a list and pick it up at the expo (but I like having everything prepared before hand). This way there are no last minute panics.

5. Laying It Out

There is a reason a lot of us do Flat Race Runfies – having everything laid out and ready to throw on first thing in the morning gives peace of mind in knowing that you have everything you need for the race. I use my dining room table to lay out my clothes, gear, fuel, electrolytes, etc. I do not want to miss anything. Once I have everything ready, I lay out my race day clothes and take my “flat runner”. 🙂

When I head out in the morning for a race, I’m wearing or carrying everything I will need. Besides, you’ll sleep better knowing it is all together.

6. Organize Meet Ups

If you are planning on meeting friends and/or family prior to the race or afterwards, choose that spot ahead of time. Figure out where the road closures will be. How are you arriving on race day? Plan these details out in advance to make it easier and less stressful on race day.

7. Trust Your Training

My last piece of advice would be to trust your training. Regardless of the distance you are running, if you followed a plan, know that the training will get you to the finish line. There can be a lot of variables on race day that you cannot control, so don’t try to. When you get up, deal with the weather and dress accordingly, but do not let that sideline you from doing your best. Get to the start line, believe in yourself and have fun! No matter what your time is, whether it turns out to be your best run ever or perhaps your worst, I guarantee you’ll learn something from it. Celebrate the hard work you’ve put in and be proud of your well earned medal.

These are the things I like to do ahead of time, as it seems to work for me. Are there things you do that work better for you? Is there a tip you’d share with someone running their first race?

May 7, 2015

Are You Training Your Mind?

There are a number of different “kinds” of runners. The “I do it because I have to” runner who hops on a treadmill or gets out for a quick 2-3mile run to get their cardio in. The “recreational” runner who enjoys getting out for a decent run to start or finish their day. The “fair-weather” runner, who is content on running when the weather is good, but has no problem choosing another activity when the weather turns fowl. The “goal-oriented” runner who likes to set some goals, train hard, accomplish the goal and then set a new one. I’m sure there are a lot of other runners that could be mentioned, like “sprinter”, “distance runner”, etc. What kind of runner are you?

I’m a “goal-oriented” runner, I use distances to accomplish my goals. When I first started out running, I just ran. I would sign up for a 5K or 10K race, train for it and really enjoy the experience of that race. I didn’t really focus on time the first few races as I had little experience or knowledge of running. I was new and happy with the outcomes of my races. I still am, but often for different reasons.

As the distances grew further and the training required more of my time and money, I realized that running had become so much more than just lacing up. I went from following a simple training plan to hiring a running coach. My focus on nutrition is more about fuelling my body and less about cutting calories or eliminating fats. Learning about food and the science of what and when to eat has become necessary for me.

Now when I register for a race I sign up with three time goals in mind. My “I will cry crossing the finish line” time, my “within reach, if everything goes well” time and my “if I can finish strong and upright” time. If you’ve been running for a while, you understand that every race is different, and there are factors that you cannot control. Some races are beyond perfect and others can be a challenge from the start line. By having three time goals in mind, it helps me to gage where I am on the course and if necessary I push a little harder when my 2nd or 1st goal is possible.

Learning to train the mind is equally as important as training the body. Our minds are extremely powerful and can impact our performances greatly. Training runs can be very effective in training our minds. Self-talk can be positive or negative, so learning to speak positively to ourselves needs to be a priority for us. Pushing past “hard” on a run shows us that we can get past it.

If we stress about the weather on race day, we are allowing negative thoughts to impact us. Perhaps adjusting your time goals is necessary if you are dealing with extreme heat or winds. Or maybe you are recovering from an illness and have to run just to complete the race and forget about any specific time. It’s difficult to not get disappointed when months of training was required to get to the start line, but we cannot change what happens prior to getting to the start line. All we can do is work hard on our mindset to run our best race that day.

When I forgot my marathon bag for my first marathon I could have handled it in a number of ways. I chose in the end to run my best race for that day, under the circumstances. You can read more about that experience here: Forgotten Marathon Bag

As I continue to set goals and run a variety of out of town races, there are so many factors that come in to play when preparing for those races. Injuries, for one. Even when doing the best we can, with proper technique, footwear, increasing mileage appropriately, and so on, stuff happens. It’s a journey and our bodies continue to adapt under stress. Putting aside time every week to stretch, do yoga and cross-train is now necessary. Nutrition is another. Understanding what foods I need to be adding to or eliminating from my diet is now very important to me as I see how it can hinder or enhance my performance and overall health.

For myself, running is a long term commitment and continuing to adapt and learn is part of the process. Learning how to stay healthy and what I can do to improve are now included in my goals.

Have you seen yourself evolve as a runner? What type of runner are you?

April 25, 2015

#Runfie – What’s the Point?

Online Friends or Foes?

I belong to a number of closed groups on facebook and to often I see posts from people saying, “I know you guys will understand, I can’t post this on my personal wall because my friends and family don’t get it” or “my friends and family are sick of hearing about my running, blogging, (insert whatever)”. More hurtful, “my friends and family have posted for me to shut up, or messaged me telling me they do not appreciate or care about the things I post”.

I understand that what others post (myself included) can be annoying to some, I really do. I also get that sometimes we simply do not relate or have any interest in what some people post about. If you do not like what is coming up in your newsfeed all the time then you can choose to unfollow someones posts, this allows you to still connect or message one another (especially helpful if it’s family 😉 ).

Everyone uses social media for different reasons. For some it is to stay connected with friends, for others it may be to connect with a special interest group, hobbies, favourite past times. Still for others it can be used mainly for business. Whatever the reasons shouldn’t we respect one another more and judge others less? Why is it some people expect others to use it the way they do? Why is their way correct? Is there a correct way?

Why Post?

So why do I post? Why do I take selfies or “runfies” as we call them. 🙂

If you know me it should not come as a surprise that I love to encourage people. I think it comes out of my own life of being misunderstood and not really having people believe in me or support me much. Our past shapes us and for whatever reason I believe in people. I have a soft spot for people who seem to be misunderstood or not heard at all. I am naturally open and vulnerable–“what you see is what you get”. I don’t pretend to be someone I am not. I have long since stopped trying to be liked by everyone, because the reality is not everyone is going to like me.

What really bothers me is when someone judges me and they know nothing about me. OR worse, they actually should know me, yet they assume the worse. This can be difficult for me as I naturally assume the best in people most of the time. So it’s hard for me to accept that sometimes, someone is just plain mean, critical and judgmental.

Okay, so back to why I post about running/fitness. It is a way for me to be accountable to myself! I have many goals and if I share my journey it helps me get out the door. It is a way for me to connect with some amazing friends I’ve met online who are also chasing dreams. We encourage one another with cyber high-fives and way-to-go chatter. I hope to inspire others to find something they are passionate about and do it. I often help people privately who reach out and want support, encouragement and accountability.

I have also been blessed with being involved as an ambassador for a number of my favourite fitness products. Part of being an ambassador is posting, tagging and doing shout outs to introduce others to the products that I love and believe in. I am honoured to be teamed up with these companies and I love sharing about them. I am also involved in a number of online fitness/sports related ambassador programs that require you be active on social media. That means sharing your journey, with the idea of encouraging others to be active.

I feel bad for the people who feel they cannot post on their own facebook walls! Seriously, it’s their wall. We all have “negative Nellie’s” on our feed, again you do not need to follow their posts. Why should someone be made to feel bad for getting in shape, or setting goals and achieving them. Why should they feel guilty if they are changing their lives for the better?? Why should they have to seek a private group on facebook, with strangers, to be encouraged because their facebook “friends” criticize them.

At times, we may post an opinion about politics, movies, events in the city, etc. This can open a door for others to jump in and offer their own opinions. I think we can expect this, however, I also believe we should be grown ups about it. Be respectful.

I also use social media at times to highlight how proud I am of each of my children. I love to support them and over tell everyone the great things they do. I am their biggest cheerleader and will forever be proud of them. Social media allows me to share with others some of the neat things my kids do. My intention isn’t to make someone else feel bad, I just want to give a shout out to my kid. I’m also very respectful to my kids, I almost always ask their permission (to be that mom).

I understand that maybe you just do not want your feed filled up with things you just do not care about, that’s cool. It’s YOUR feed! As previously mentioned, you can control whose posts you see? You can actually unfollow someones posts, but remain their friend (mine included).

Truthfully, I’m just being me, doing what I love, trying to enjoy life and hopefully connect with others along the way.

Can I perhaps challenge you? Maybe instead of being annoyed or frustrated, maybe you could message someone and encourage them on their journey. Tell them you are inspired by them or you are proud of them for their hard work. Maybe their posts have nothing to do with fitness, but instead just maybe they’ve been going through a hard time and have been sharing their story of getting through it. You’ll be amazed at what a kind word can do for someone.

April 6, 2015

Around The Bay Recap

Training in Review

March 23 – 29th

Monday: Yoga/Extended Stretch
Tuesday: 5K easy
Wednesday: 5K easy – TRX Basic Training
Thursday: 5K easy
Friday: – TRX Basic Training
Saturday: Nice long walk
Sunday: 30K Race

It was a different week in training as my coach gave me a taper week. I wasn’t sure how I’d respond to it, as sometimes pulling back can be hard, but I welcomed the rest. My eldest son was preparing to leave to Iceland, so there were enough things to occupy me. Before I knew it we were dropping him off at the airport Friday evening. I still had not packed myself to head out early the next morning on my own trip to Hamilton, ON for Around The Bay.

Road Trip

I was up at 5am Saturday to get ready and on my way to meet the bus and the rest of my traveling companions. Run Ottawa hosted a bus trip to get Ottawa runners to Around The Bay. It was a fantastic price and, in my opinion, a fabulous way to travel. The cost included the bus trip and hotel. We left Ottawa at 7:30am and were brought directly to the Expo to pick up our race kits. We were given time at the expo to look around, go for a walk or do a shake out run. At a predetermined time we were back on the bus and taken into Burlington to the hotel that was secured for us. Once there, we were on our own for dinner but the hotel had prepared pasta for their menu and there were a number of restaurants across the street.

My little group chose to go to Boston Pizza. We didn’t kill nearly enough time during dinner, so we walked around and hit some of the few places still open.

Finally, it seemed to be a respectable time to head to our rooms and get ready for the morning race.

Rise and Shine

After a relatively decent sleep we were up by around 6:30am. It was weird for me as the race wasn’t starting until 9:30am. There was no real rushing around and we were to meet in the hotel lobby to board the bus for 8am, giving us lots of time once we arrived back in Hamilton for the race.

The Race

We all started out together but as most runners know, once we start, we are really running our own races. So high-fives and a quick, “see you at the finish” and then we are off.

I really did not know what to expect, however I heard it was hilly and of course this year the “heart-break” hill was not a factor due to a rerouting of the course due to construction. I can’t compare it to other years, this being my first time running Around The Bay. As a member of Team Awesome for the Ottawa Race Weekend I was easy to spot on the course with my #TORW2015 shirt/headband. Running past “Ottawa” I had to stop for a quick photo.

I settled in to a decent pace quite early and maintained that pace through the rolling hills that came our way. At around 18K or so I realized I was close to getting a PB for my half distance (21K) and picked it up a little. Of course, this is when the rolling hills became more frequent, longer and I think steeper. I somehow pushed through this to the 22K mark. At this point I gave myself permission to ease up a bit. Around the 22.5K point I suddenly felt pain on the top of my left foot. It was like my third and fourth toes were broken. Every step caused me pain, so much so that I questioned if I should stop. Then I had a chat with myself and concluded that if they were broken (or stress fracture), completing my run was not going to change the recovery I would need, so I tried to shut the pain out and kept running.

I enjoyed different parts of this run. Particularly running the overpasses and on-ramps. The famous hill at the end may have been omitted due to construction but the Grim Reapers were still around nearing 27K. People were spread out along the route to cheer us on. Of special note along the route, there was a sweet little darling standing on the road while runners ran past, holding out a kleenex box for the runners. 🙂 I am not sure if anyone needed a kleenex but it was hard not to run up to her and get one. I love when I see little ones enjoying being out and excited to high-five runners. I hope it’s a moment for them to be inspired to maybe one day participate in their own run/event.

Coming into the arena at the end was very cool and a new experience for me. It was a little steep running down the ramp but coming into the arena as your name is being called out puts an extra ooomph into your step to push and cross that finish line.

I am very happy with my finish and proud of myself for pushing through discomfort. As I have said in previous posts, this past winter’s training was about building confidence and this race sure did that for me. My coach actually told me in our pre-race pep talk that this was what his hope was for this race.

Bridget and I after the race (my roomie) — Bridget and I after the race

I walked away with this: “Get comfortable with being uncomfortable”. No doubt as I continue training this will be my mantra for a while. 🙂

Have you had to overcome anything during a race? Pain? Negative Thoughts?

March 24, 2015

I Can and I Will

Training Week In Review

Monday – OFF
Tuesday – 5K (accelerations)
Wednesday – 15K easy
Thursday – 10K tempo
Friday – OFF
Saturday – 20K LSD
Sunday – 15K LSD

I think this has been my best training week so far in 2015. Every run was good and I’m feeling healthy and strong. Perhaps finally having some decent weather to run in has also put an extra spring in my step. Saturday and Sunday brought snow and cold weather again, but knowing it won’t last makes it a little more tolerable.

Fundraising for the Children’s Aid Foundation is going very well. There is a little extra bonus if you purchase a moisture wicking headband from me between March 13 and March 31, your name will automatically be entered to win this awesome mask.

The mask was generously donated to me by Wasteland Artisan who created a special mask for me for an upcoming race and wanted to help me with my fundraising efforts.

Here are a few of my current favourite headbands:

rungirljustrun — Some days just get it done!

Ican — Yup, do not let others bring you down

madhere — Thankful for all the crazies in my life!

To find out more about my fundraising efforts and to see more headband suggestions please visit: Fundraising.

Spring Freshness

Spring has finally arrived, although it’s hard to believe as the colder temperatures have returned. Knowing it cannot last helps me hang on to the spring fever I felt last week. I’m actually feeling very good and quite happy to have survived the winter training.

Last year due to my injury my training stopped around the middle of February. I did not get to experience the benefits of making it through winter and how it would affect my spring training efforts. I cannot explain the sense of accomplishment that I feel. I persevered through a minor injury that greatly impacted my confidence. I wrestled with the fear of being injured and not knowing how to discern the severity of my aches and pains. My injuries to date have seemingly showed up out of the blue, so how do you avoid it if you cannot see it coming? This honestly created a very fearful mindset.

My coach had to push me past the point of where my discomfort started, both physically and mentally. I didn’t like how I was feeling. Looking back it felt like a slow process but it was certainly building a solid base.

I feel strong as I head into my race season. I know I’m going to have to tap into the lessons that I learned through the winter as my mileage continues to go up. I’m aiming to cross a number of goal races/events off my list this year and I believe my mental health is going to help me achieve these goals.

Winter training helped me learn more about myself. It was a time to face some fears that I hadn’t realized had snuck into my life. I realized just how tough I am mentally. On some runs I had to deal with physical aches, mental fears and crazy winter conditions, but I laced up and did it anyways.

I’m so very thankful for what running does for me. Each training run offers a chance to push harder, have fun, get lost in thought, run with friends or just keep putting one foot in front of the other until it’s over. Even then, the feeling you get for getting it done is worth it.

This week is a taper week for me as I prepare for Around The Bay. Having a coach means he makes the plan and I just follow. 🙂 I’m sure I will go a little crazy but I’ll use the time to think about what I want the upcoming season to look like. Either that or I’ll get some serious spring cleaning done around the house! Ha!

How about you? Do you find that running has helped you overcome anything? What do you love about running the most?

March 18, 2015

Running Towards Something

Training Week in Review

March 9 – March 15

Monday – OFF
Tuesday – 5K easy
Took a good 3K to warm up. Crazy tight calves.
Wednesday – 5K easy
Calves still very tight.
Thursday – 6.5K treadmill
500m 6x with 2min. recovery between sets
Friday – OFF
Saturday – 15K
Nice and steady. Felt good.
Sunday – 30K
Ran with running group, it was a good run. Finished the last 3K on my own.

Do you have dreams?

Maybe they are not so much dreams but perhaps personal goals to one day achieve. How do you check something off your list? Does it just work out for you or do you need to plan it?

For myself I think it is both, often. I like to plan for things but often things seem to fall into place. That doesn’t mean I don’t have to work for something, but while working towards one goal, sometimes another goal just falls into place. Or I’ve decided to jump in and go for it even when it wasn’t part of the bigger plan when I started out.

2015 seems to be like that for me. I had some goals I was working towards, then other, bigger, goals seemed to present themselves in such a way that I didn’t want to say no to them. Sometimes I think we are just mad. 🙂

So for me that means a busy race calendar. We are all different and our personalities play a role in how we tackle our goals. I like to plan, even when a race wasn’t part of the original plan. I think it is important to be as prepared as possible to avoid injuries. For myself, it might mean using a race as a training run for the bigger goal races. Listening to my body more to understand when to pull back or perhaps to shut the mind off as I’m over thinking things. I’m also being more proactive with acupuncture and massage.

Fine tuning my nutrition is becoming more important to me to ensure that my body is getting the right fuel to handle the amount of training that is required this year. Limiting some of my favourite things, or perhaps giving them up all together. I’m also looking at ways to improve my training. I’m researching more about heart rate training and running in my specific training zones. I’m not there yet, but I’m always looking for ways to improve.

My first race of the year is coming up at the end of March and it will be the first time I go with a group of strangers on a bus trip. I’m excited about this, as this is my first time doing this race and the whole experience will be new for me. I’m excited about how running has challenged me not only physically, but emotionally and socially. I keep being encouraged to get out of my comfort zone and do new things.

Spring is around the corner and with its arrival is a real sense of new adventure awaiting for me. My bucket list continues to grow with the things I want to do. Some of my dream goals only require additional training. Some, however, require a budget and the hope of getting into the race itself.

How about you? What is on your bucket list? Do you focus and work hard to achieve those things or are they a someday goal that seem to fall into place at the right time?

Never stop dreaming!

My absolute two favourite running accessories

Sunglasses

Heart Rate Monitor

Share this:

Like this:

Share this:

Like this:

Bucket List Races

The Weekend

Share this:

Like this:

Share this:

Like this:

Countdown is ON

Preparing for Race Day

1. Hydrate/Fuel

2. Rest/Stretch

3. Playlist

4. Race Day Fuel, Gear and Clothes

5. Laying It Out

6. Organize Meet Ups

7. Trust Your Training

Share this:

Like this:

Share this:

Like this:

Online Friends or Foes?

Why Post?

Share this:

Like this:

Training in Review

Road Trip

Rise and Shine

The Race

Share this:

Like this:

Training Week In Review

Spring Freshness

Share this:

Like this:

Training Week in Review

March 9 – March 15

Do you have dreams?

Share this:

Like this: