winter running – Page 2 – Live, Laugh and Laces

January 30, 2015

What’s that? Things didn’t go as planned?

A day in the life of training for a race.

Last week I made a mental note to get my hill/speed work completed BEFORE my massage/acupuncture appointment. After my appointment last week I was feeling pretty beat up and could not imagine running. So, I made a deal with myself 🙂 Do half. The road conditions were not great so I opted for the treadmill. I started out with the first km and a bit feeling pretty stiff, but then things started to loosen up. By three km’s I figured I could get it done, so I did.

I decided during that run that Thursdays I would need to get my run in early.

I woke up this Thursday, relaxed and no big plans on for the day (obviously forgetting about my “note to self” from last week). I planned on getting some computer work done for our business, get my TRX training in, then lunch, then do my run on the warmer part of the day. It was only when I was in shorts and about to start on the TRX that it hit me, I had an appt. at noon and I needed to run first!! GAWD!! Did I still have time?

Those who run outside in the cold winter months understand it’s not like throwing on running shoes and getting out the door. You need to layer up. Like, a lot. Everything just seems to require more time to run outside.

I’m usually a bit of a planner. I like to know in advance what my training week (well, month) looks like. I work my life around my runs to ensure I make them happen. So for the month of January my Thursdays had been pretty relaxed and I could basically run anytime I wanted to.

Once I was all dressed and had my Garmin strapped on, the battery light showed up! *sigh* Never a good sign. I have a routine, and I am pretty good at charging it so this doesn’t happen (often). But I didn’t, I guess. I need the Garmin to help me know my pace during my speed drill portion. I’m recording it to see improvement and to know how to push myself. Well, today would have to be on “feel”, I need to get my run in.

My usual routine is to run 2K for a warm up, then a 1km hilly route to run at my fastest pace, then recover, stretch and run the 1km route again at full speed, then repeat. Then easy 2K’s home. Yesterday, however, I didn’t have a lot of time. I ran at a good pace to get to the hilly part. Then I didn’t do very much recovery time between hill sets. Then ran quickly home.

When I realized I had to get out for my run and the available excuses came my way (including compromising to find 2 layers of pants), I didn’t have time to entertain them. I just had to run!

How about you? Do you have those training days, where it is easier to give up or say the signs are saying stay home today?? How do you handle them?

January 26, 2015January 26, 2015

Snow Way!

My training week in review:

Monday – Stretch/Extended Foam Rolling
Tuesday – 6K (roads were not great)
Wednesday – 10.25K (good run)
Thursday – 6.4K treadmill (note to self always run before ART session) also added TRX Training
Friday – OFF
Saturday – 1hr. 10min. (snowshoe run/walk, beautiful day)
Sunday – 13K (-26ºC – cold but the sun was out)

Introducing snowshoe running into my training

I participated in a winter running clinic last winter and was given the opportunity to try snowshoe running. I was blown away at the cardio workout it gave me. I was very much a beginner and honestly was not able to run much without being completed winded. The majority of the people at the clinic had Dion Snowshoes. Some people had recently “upgraded” their snowshoes and brought their older ones for people to use. I have no clue the brand that I was using but they were not Dion ones for sure.

The instructor personally used the Dion brand and highly recommended them for their size and durability. She said once you owned them you would not want to go back to anything else. I walked away enjoying the experience, but feeling like my cardio was really bad.

My running coach suggested that I consider including snowshoe running in my training program this winter. He also highly recommended that I purchase Dion ones. I started to compare prices and do online reviews and realized that I shouldn’t take a chance on something else. I decided to just invest in Dion snowshoes knowing that they come so highly recommended by people that I respect.

So I received my snowshoes for Christmas.
My first impression when the box came in was, “How is it even possible that the snowshoes are in that box”, then “Do I have to put them all together?”.

BUT, once I opened the box, I was very surprised to see that in fact the snowshoes are that small! Now, it’s important to note that these are not for hiking, but instead for running and racing (although hiking ones are available).

The cool thing about Dion snowshoes is that they have options. There are three types of snowshoes, three cleats you can choose from, and two different types of bindings. So you can create the perfect snowshoe for the conditions that you require them for.

I went for the 121’s (racing/running); the standard cleat and the quick fit bindings.

The only thing I needed to do when I opened the box was change my binding straps as they came with the large already in place. The bindings come in a pack from xs – large sizing so you can adjust the binding to fit you perfectly and not have extra straps in your way while running, this is brilliant!

Okay, so here’s where the fun started. Usually we have way more snow by now in Ottawa, so my first time out didn’t happen until this weekend. The weather was perfect at -1ºC and sun shining.

My girlfriend ordered a pair at the same time I did as we wanted to get out together for snowshoe running. We strapped on the snowshoes fairly easily and I expected we would both be winded quickly (from my first experience mentioned above). We figured we’d run 1min. and walk 1min. I was surprised at how good it felt. They are so light weight (2lb.4oz. for the pair). It was quite easy to run in them. Although I felt like we could have ran more, my girlfriend was coming off an injury so we took it easy and just had fun.

I am so thankful that I trusted my gut and listened to the advice of my coach and ordered the Dion snowshoes. They are better then I could have imagined and I’m only beginning my journey with incorporating them into my training. I didn’t think I’d actually do snowshoe racing but now I really can’t think of any reason why I wouldn’t! It was a blast and a great workout with very little impact, as your running on snow with a wider base than just a shoe.

If you are considering snowshoes, then I recommend these completely. I ordered mine from Spafford Health and Adventure and had emailed Derek (the owner) back and forth prior to my purchase. He is a Canadian distributor for Dion Snowshoes. He’s very knowledgeable of the sport, very helpful and was quick to respond to my questions.

Big thumbs up!

Have you ever tried snowshoe running?

January 20, 2015

Sweaty Bands for Winter? You bet!

My Training Week In Review:

Monday – Stretch/Extended Foam Rolling
Tuesday – 6.85Km speed work (treadmill – crazy cold again, and I have the option)
Wednesday – 10K run
Thursday – sick 🙁
Friday – still sick
Saturday – tough call but opted out of run as I was still sick
Sunday – 12.25km outside in slushy conditions but great temperatures

As a member of Team Awesome I was thrilled when Bondiband agreed to sponsor our team and provide each member with a team hat. I was introduced to Bondiband products last spring and quickly became a fan. I love the way the headbands stay put for my workouts, including many km’s of running. They have so many fun sayings to choose from and an awesome array of colour choices. You can even create custom orders with your own design or fun saying.

I’ve had PiYo headbands created and they turned out fabulous! If you want to order in bulk, the company has special bulk pricing so you can order with friends or use for fundraising. I’ve also done this when fundraising for The Children’s Aid Foundation, my charity of choice for many of my races coming up in 2015.

Check out their website and see the many great products they have available.

I decided to check out their armbands this fall. There are a few things that I particularly loved about the armband. I love that it can be thrown on my bare arm or over long sleeves. I appreciate the fact that it can be tossed in with my laundry and dries quickly. They come in a ton of great fun prints and colours. I personally like the fit snug as it can get weighed down and it’ll stay put while running. It fits any size phone and can be used to hold keys, money, lip balm, etc. fuel for long runs and the list goes on. It can be used all year long. Summer it’s great as it’s moisture wicking, can easily be cleaned and helps store extra running items required during your run. It is also great in the colder months as you can wear it over your long sleeve or under your jacket to protect your music/ear phones etc. I also have a quick video review.

I currently have two armbands but because of the awesome colours I’ll be ordering a few more just for fun ones. Because they are moisture wicking they do need to be washed more frequently in the summer so a few extra wouldn’t hurt if you feel you’d use it on most of your runs 🙂 BUT could easily be hand washed and ready to go for your next run if you only wanted one. (but why, they’re practical and cute 🙂 )

Do you have a favourite running accessory? Would love to hear about it.

January 12, 2015January 12, 2015

Recovery/Flexibility Tools For Training

My Week In Review:

Monday – Yoga/Stretch
Tuesday – Over/Under Tempo 6K Run. Road conditions were awful with tons of ice but I managed to get it done.
Wednesday – 10K easy run
Thursday – temperature was a “feels like” -35ºC so I chose the treadmill, did speed intervals and played with the incline, felt good.
Friday – PiYo (Strength and Flexibility Training at home)
Saturday – 1hr. run was scheduled BUT I did not get it in. I was on my feet working the Health Expo most of Friday and then 14hrs. on Saturday. I was just too exhausted. My quads were done from the unbelievable amount of stairs that I repeatedly went up and down!
Sunday – 1hr. 10min. snowy run. Footing was challenging at times but I enjoyed the run.

November and most of December was spent trying to figure out why I had this lingering pain in my foot. I’ve been taking it easy and getting treated and I’m almost pain-free now. Turns out I experienced a small tear of my peroneus longus tendon at some point leading up to or during my marathon in October. Thankfully, I am on the mend and January is all about building my base again. I’ll be adding to my Sunday long run and mixing up some strength training but the bulk of my weeks will look pretty much the same.

Monday and Fridays are my days off from running. Monday will be for active recovery only and Fridays I’ll play around with some at home DVDs that will focus mostly on flexibility and mobility moves. I might even get out on the canal for some skating.

Favourite Tools

Here are some of my favourite tools that I’m trying to use consistently.

TheraBand Foot Roller is great for rolling the underside of my foot. It can help with plantar fasciitis, heel spurs and tired feet. It helps to stretch the plantar fascia and it will help with flexibility. The massage just feels good. It’s also great because it can be frozen and then used to help reduce inflammation.

Foam Roller is a must for anyone who is running consistently. It will help with flexibility and recovery. Runners World has a great article on it here: Foam Rolling Tips

The Stick is a great tool to help self-massage enabling you to break down knots or trigger points in your muscles. It can help relieve pain, increase your range of motion, help with flexibility and speed up your recovery time.

This little lacrosse ball was recommended to me by my massage guy who is truly brilliant when it comes to helping athletes get back in the game. This gets in areas that are hard to get at, like your groin or rotator cuff. It helps get in deeper than a regular foam roller. I’ve heard that massage therapy balls are a better choice but this works for me.

A Yoga Mat is also essential as you should be doing Yoga a minimum of once a week. I am trying to do a little more than that but Monday is a must for Yoga. It helps after the Sunday long runs for me and helps set me up for the Tuesday, Wednesday and Thursday runs. I have a few favourite home DVDs that I choose from that help give me some variety but also I can work it into my schedule better than trying to get out to a class.

I will break up when I use these tools throughout the day or evening. I’ll do more on a Monday and Friday as I’m not running. I keep the lacrosse ball in my family room and will randomly pull it out and spend a few minutes hitting some sore spots. The Stick is a great tool to ask a family member to get at your hamstrings or calves and it helps to not tire them out easily. My kids actually take pleasure in causing me pain. 😉 So this is not a difficult task for them.

There are numerous foam roller options to choose from, so do some research. I would, however, recommend that you invest some money in a good one as the cheaper ones will not last very long and this should be a long-term investment into your running.

What kind of tools am I missing out on? Do you have a must have favourite that you are using? I’d love to hear about your suggestions.

December 13, 2014

Setbacks or Injuries – Do They Hold You Back?

When I’m training for something, I’m all in! I am dedicated and focused and try my best to follow a plan. My husband is always amazed at how committed and disciplined I can be. That’s not to say it’s easy, however I try not to think too much and just do what is scheduled! 🙂

So when I’m injured, or taking things down a notch to allow for recovery, it’s hard for me. It’s hard not to be “on” all the time. I like structure and being focused. Not being able to run drives me crazy! I tend to fall back on nutrition, tweaking my “fuel” more and finding new ways to get good nutrition in. I get on Pinterest more during this time!! (Are we following each other?)

Just before the marathon at the end of October I started getting a pain in my right ankle/arch area. It became quite evident on marathon day that there was an issue there. I took the appropriate time for recovery before getting back into my running but the arch pain has lingered on.

I have a fantastic team around me and trust them completely! They have been working on dealing with the soft tissue damage and I’ve scaled back the running to give time to heal while we figure things out. In fact, I haven’t ran at all in the past 7 days! Seriously, 7 days and it’s driving me crazy! It’s such a minor issue, however being in the foot it is not one that I can ignore. I am usually a very optimistic person, however, mentally this is a bit of a battle for me. Having suffered from stress fractures in the past, this is now a new fear of mine, and it can kill confidence!

With such huge goals for 2015 I cannot start my year with this nagging issue going on. I must get to the bottom of it. We are 99% sure it is soft-tissue related and can be dealt with, but it’s funny how that 1% can over shadow things.

Today I am getting out for a run. I will pay close attention to how I’m feeling and report back to my team. I’m also having a scan that should confirm 100% if it is only the soft-tissue affected.

Throughout my years of running I have been the one to make decisions about what, when and how I do things. Choosing to trust others to make the decisions for me when it comes to my training schedule is hard but it is the decision I made when I enlisted their help!

I’m not sitting around doing nothing though 🙂 I’ve started Basic Training with the TRX to build some core strength, I’m doing PiYo 2-3x/week, and I’m focusing on my diet with an emphasis on avoiding inflammatory foods and more protein.

More than anything I need to get my head in the game, build my confidence again so I can go into January confident and strong. Training is as much mental as it is physical. So I am working hard to trust myself, to trust my body and believe that I will have a very successful running year in 2015!

Have you ever had to overcome fear, disappointment or a lack of confidence related to overcoming past injuries or setbacks? Would love to hear your experience.

December 5, 2014December 5, 2014

A Quick Look Back – Exciting Things For 2015

This time of the year excites me! I love looking back and evaluating how the year went. Often, the year didn’t go quite the way I planned. Through every experience, highs and lows, personal bests and setbacks or injuries, there is always an opportunity to learn and discover more about myself and, if I’m lucky, about others. This year was no different and through my injury I was connected to my now running coach and a ton of other great people.

2014 Year in Review:

Around The Bay and Ottawa Marathon were misses due to injury. My planned marathon for Calgary was downgraded to the 5K just so I could experience the race 🙂 My daughter and I volunteered and loved it, as usual, and I dressed up for the first time ever in a race to celebrate running through the decades. I started training for the Toronto Marathon as soon as my boot came off, and had a PB on race day. I ran my very first trail run, a 23K with the I2P run in Gatineau, QC, dressed up for the Ghost Run and ran one of my favourites, in the pouring rain, the Army Run!

My husband and daughter participated in their very first races this year (Strides for Ethan and Ottawa Foam Fest), it was amazing to do these with them. A few other smaller races and to top the year off I hired a running coach. Lots of firsts this year!

Setting Goals for 2015

This is also a time that I am looking ahead. I’m planning new race goals, distances, training schedules, and making arrangements for out of town events. Some events are still under wraps but staying true to myself, I am setting goals that take me beyond my comfort zone.

One of my goal races this year is The Ottawa Race Weekend Marathon. I originally planned on running my first marathon in Ottawa (and second) but due to injuries was side-lined from accomplishing this. I ended up running my first and second out of town. I am determined that 2015 is my year to run the Marathon in the city I call home.

I am so thrilled to have been invited to join The Ottawa Race Weekend’s Team Awesome. This is such an incredible honour for me. To share my love for running, encourage others to set race goals and connect with other runners throughout our journey to race day is something I’m already so passionate about – being able to do all of this as part of Team Awesome is a forever memory in the making!!

You can follow the entire Team Awesome on a variety of social media sites. We will be using #TORW2015 to connect and chat with all of you. We all have different strengths, personalities, interests and experiences so you’ll likely relate to more than one of us. Meet Team Awesome

If you’ve ran the Ottawa Race Weekend before then you know it’s a fantastic race and an incredible way to see the city. If you have not experienced this race for yourself, it’s a must and you should seriously register. Register Here

I also love volunteering for race kit pick up every year for Ottawa Race Weekend, as this is something my daughter and I do for numerous races in Ottawa. We even convinced my son to come with us for one event. This is such a great way for your kids to be inspired by others, share something with you that you love to do, and in their words, get cool free stuff! You’ll see me at Race Pick Up again this year – say hi if you see me!

September 15, 2014September 15, 2014

The Running Continues With Some Help

Adapting to change was evident in this past weeks training. Although I felt good with my cardio my legs were tired. It was all I could do to complete an “easy” 5K on Wednesday! My mind kept trying to convince my legs to go faster, my legs were just not capable, but I pushed and got it done in probably the worst 5K time ever.

It’s funny when you switch up what you’re doing how quickly your body reacts to the change. I combined two training runs into one on Friday which started off slow but ended up feeling fantastic and strong. By Sundays run I felt like I was back, feeling strong and marathon ready! Sunday was a 29K run and I was back running with my running group for a change, it was awesome! Weather was a cool 3 degrees and didn’t rise much more than 9 I think. This is my kind of weather!

I have been using Pro Compression Socks for my recovery after my long runs and love how amazing they feel! On Friday (15K) I decided to try them running for the first time and could not believe how much support I felt with them. I believe that is why my run started off with tired legs but within the first 4K or so I literally had a bounce to my step, I felt strong and could have easily ran further.

My routine after a long run is to put compression socks on for recovery immediately after my shower, as it helps with muscle soreness and blood flow (circulation).

The pro compression socks are so light weight and comfortable I will now be using them for most of my runs for additional support and to help circulation during my long runs. They have the added bonus of keeping me warmer as we move into fall training. Not to mention they have the most amazing fun colours to choose from.

So here are the reasons I think you should try them:

PRO Compression helps increase blood flow which relieves discomfort and assists in recovery.
Super comfortable to be worn during and/or after your runs. Try them and see for yourself just how comfortable they are!
FUN cool colours to choose from.
Variety of styles to choose from (my favourite is the marathon sock).
Special discount code to get 40% off – Use CODE BLG14 at checkout Pro Compression Website

Would you like a chance to win a pair of Pro Compression Socks?

Simply share with me what you do to stay active and your name will be entered to win. You can comment below, facebook me or send me a tweet 🙂 (deadline is Sunday, Sept. 21st)

You might also want to sign up for the Sock Of The Month Email List for special deals and new product announcements (scroll to bottom of homepage).

You can also follow them on Facebook and Twitter to stay informed.

I now realize that I want a few more pairs, as colour choices are just too fun not to have a few, plus I can’t keep up with the wash. 😉

Don’t forget to message me and get your name in for the draw! Good Luck!

May 17, 2014

When Plans Change

Do you set goals?

I have to in order to be focussed and disciplined to get workouts in. I love to run and planning for races helps me stick to a schedule that pushes me past what I might “feel” like doing.

I ran my first marathon in October 2013. It proved to be a challenging but memorable experience. I decided the day after that race to run another marathon, Ottawa Race Weekend, kind of as a do over. It didn’t take me long, but I’ve since realized that there is no need for a do over, but instead it’s a new opportunity to do something great for me!

After signing up for Ottawa’s Marathon, I learned that Calgary was celebrating it’s 50th race weekend and I decided to sign up for it’s marathon as well. No big deal, right? Well, it happens to be the week after Ottawa.

I like to push myself and challenge myself to see what I can do, so the training begins. End of November I starting running with the RR groups half marathon clinic just to keep a decent foundation in my running leading up to the Jan. start of the marathon training. Ran through the most minus stupid weather throughout the winter months, outside, usually after a snow storm! Challenge, character building weather, but great fun with great fellow runners.

By mid-February, on yet another snowy long run, my foot was achy…by treating it at home and icing it I continued to run another week or two, until after a 19K run, I realized that something was wrong and I was in too much pain.

Took 3 weeks to get a proper diagnoses, in which a bone scan showed that I had a Calcaneal Stress Fracture (across the body of the heel bone), a minor tibia stress fracture, a bone spur AND minor plantar fasciitis! I believe this was due to a combination of things, some avoidable, some not.

So suddenly my big marathon back to back plans were in jeopardy! What now? Treatment consisted of a boot, for likely 8 weeks up to 12! I immediately booked the half marathon in Calgary as a back up plan. Figuring I could at least run the half. Maybe, possibly run half in both cities instead.

No workouts aloud for the first 4 weeks! Four weeks later, I’ve been cleared to start swimming and doing some non-impact training, but still in the boot. Likely not able to even test my foot for another 4 weeks, and even then I need to start with walking!

What about my plans, I can’t run the marathons, that’s a given, but now I can’t possibly do the half marathons without risking injury. *sigh*

Okay, there are worst things in life, right? YES! So how can I experience these great events and continue with my racing goals? Well, we will volunteer (my daughter and I). We usually do race kit pick up (we’re kind of pros now LOL). My daughter and I volunteer for race kit pick up for a number of races every year. I do it to be involved, she does it for the free shirt, ha!

So we are signed up to volunteer in both cities. I’m planning on running the 5K (maybe 10k) in Calgary and I’m already preregistered for Calgary Marathon 2015!

I plan to run another shorter distance race in the summer, signed up for the Army Run (half) in September. Looking at a 5K/half in Nova Scotia for the fall as well AND then will focus on doing Ottawa and Calgary back to back in 2015 (full marathons).

Plans change, we cannot always control what happens to us or around us. Life happens, I just love to run and love having goals towards to achieve new levels of training for me. I love the friends that I’m meeting along the way and the shared experiences that I get to have with others. I love how my family never questions the insane choices I make, but instead they support me all the time and challenge me if I do anything contrary to the goals and plans I’ve set out for myself.

Do you set goals? What do you do when your plans change?

I’d love to hear your experiences as well 🙂

Happy RUNNING!

Category: winter running

What’s that? Things didn’t go as planned?

A day in the life of training for a race.

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