Category: Team Awesome

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Enough with the laundry already!

Training Week in Review

This week we mixed things up again and it was a great week.

Monday: Yoga/Extended Stretching
Tuesday: Steady 10K – Urban Running (lots of fun, basically looking for all the conditions I usually avoid 😉 )
Wednesday:  5K EASY – wasn’t so easy LOL the run before with all that fun made for some tired legs.
Thursday:  7K Alternate fast/easy – practiced running at my max for a km then eased it up and repeated 3x.
Friday:  OFF
Saturday:  17.5K – the weather improved to a feels like -20ºC, light snow throughout the run.  Overall great run.
Sunday:  15K – temps even better at -10 or so.  75% of this run was messy….very greasy running conditions.  Add to it tired legs from the long run on Saturday and this was a challenging run.  Stayed consistent and felt good about it.

With all this outdoor running you can imagine the amount of laundry that builds up!  Some days I find getting out the door to be a bit of a chore.  Running indoors is so much easier.  Grab some shorts, a sports bra/tank, socks, shoes and you are good to go.  Running outside requires layers, fuel, hydration, music/phone, etc.  If I miss a midweek laundry day it’s crazy how much laundry accumulates with all my running attire.  I probably have more running clothes than regular clothes now.  (hint 😉 if you ever need to buy me something)

treadmill vs. outside
treadmill vs. outside

The above winter running photo is just one run worth of clothes, now multiply that by 5 and add a jacket or two in the mix.  My husband is amazing and is so helpful around the house.  He often will do laundry, but even he hates how much running clothes need to be washed every week.  We often negotiate who transfers the wash when it’s my running stuff as it all needs to be hung to dry 🙂

I was given the opportunity to try a Toilettree Bamboo Product for review and I immediately requested their bamboo laundry hamper.

contents of box - easy to assemble
contents of box – easy to assemble

 

I love the double compartment for sorting
I love the double compartment for sorting

 

 

 

 

 

 

 

 

When I opened the box I was relieved to see how easy it was to assemble.  The fresh smell of bamboo was amazing.  I don’t know if I’ve smelled bamboo before.  The outside structure of the hamper is very solid and there is a hinge top to keep things tidy.  The separate insert is very easy to remove if you want to wash it.  I personally love the two compartments that allow me to sort the laundry before laundry day.  It makes grabbing a quick load easy.  I would 100% recommend this product for the simplicity of assembling it, the practicality of the double compartments and of course the beauty of the product itself.  I will likely purchase a second one for the laundry room.

We recently renovated the master walk-in closet and this hamper fit in beautifully.  It holds so much laundry and really helps to keep our closet tidy.  This hamper is so clean and fresh looking.  I’ve been using it for about 8 weeks now and I know it’s just a hamper but honestly it’s so nice!

Fit perfectly in my closet - love it!
Fit perfectly in my closet – love it!

ToiletTree Products has graciously offered one of my readers the chance to win one of these hampers (Available to US and Canadian Residents Only)

Comment on this post why you would like this beautiful new hamper for yourself.

Please go and like the following facebook pages and twitter accounts:

Leanne’s Facebook

Leanne’s Twitter

Toilettree Facebook

Toilettree Twitter

The winner will be announced next Monday, March 2nd.  Good Luck!

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Defensive Running

Training Week in Review

Monday: Yoga/Extended Stretching
Tuesday: Steady 10K
Wednesday:  Steady 10K
Thursday:  Steady 10K
Friday:  PiYo
Saturday:  15K
Sunday:  10K

Nothing new to report in my training, still some pretty cold temperatures!

Winter running adds different challenges and dangers to your run.

I enjoyed running the three different 10K routes in training this week.  It allowed me to hit 3 different areas in my community, rather than sticking a little closer to home.  When I run outside, I am very much aware of my surroundings.  I have habits that I do automatically because I’ve been doing them for so long now.  However, I cannot predict how someone else is going to behave on any given run so it’s important that I stay intentional about my safety and be proactive about being seen!

Perfectly groomed conditions
Perfectly groomed conditions

Perfectly groom conditions are rare,  usually you can find them in and around schools.  School paths need to be cleared to allow walking students to get to class!  Unfortunately, these groomed paths do not occur often and are usually only 0.5-0.75 km’s.  So unless you want to run back and forth (and I do not) then you will be dealing with cars on your run.  (however, could be a great spot for speed work 😉 )

Defensive Running

We have two motorcycles, three licensed riders and passengers within my family.   I got my bike license before my car license.  The way they teach you to drive a motorcycle is all about defensive driving.  It was the best course I could have taken to learn to ride and ultimately to drive as I’ve adopted most of my learning into my everyday driving.  I am a defensive driver.  I am also very much aware of the dangers that are out there for riders.    A lot of accidents occur because drivers are not paying attention at all.  I cannot tell you how many times someone texting, eating, or who knows what has come close to hitting someone on a bike (I know there are some riders who simply ride dangerously, but that is not what this is about).

The same is true of running.  We need to be defensive runners, like our lives depend on it, because they do.

Make eye contact

On Tuesday’s run I was running down a main street (on the sidewalk), I had the walk sign to continue but slowed to ensure that the driver turning off the busy street to the side street saw me. I cautiously began to cross, ensuring we had eye contact, however he was not focused on me at all and instead was focused on the fact that there were no oncoming cars coming so proceeded very fast to make his turn.  The shock on his face when he saw me was very evident.  He almost hit me.  Thankfully, I was watching him and was able to stop running and allow him to pass.  It had nothing to do with the fact I was running, I could have been a parent with a stroller and he still would not have seen me.  He simply wasn’t paying attention, so we need to.

The direction of your run

Now what about facing traffic while you run?  The reality is that the sidewalks are often not cleared in the winter especially if you are an early morning runner.  This means that you will likely be sharing the road on a good portion of your run.  For myself, I choose to face traffic.  I wear bright colour clothing (I rarely run when it’s dark but I still like to be noticed), I run with one earbud in and the music is not loud.  If there is a bus or truck approaching I often jump onto the side walk while they pass or will slip into a driveway, just to be safe.

Running with blindspots

blindspotcross over

If you live in an area where snow is part of your winter running then you are likely dealing with high snow banks at times.  This makes visibility difficult for you and for the driver who is taking a tight turn onto the same street you are running on.  As much as facing traffic is good, if I am approaching the end of a street I will often cross over to the right hand side of the road.

sideroad crossoverAnother area of concern when out running is running on side streets, where there are often no sidewalks.  I want that extra distance between cars turning onto the same street I’m on.

Intersections with Yield signs

photo 2 (9)

Just because you have the right away does not mean a vehicle is going to notice you and stop.  So many drivers today are in a rush or driving distracted.  I will slow way down checking to see if there are any cars coming.  If there are cars, I stop and make eye contact with someone before crossing an  intersection.  I ALWAYS wave and say thank you.  OR if traffic is clear for them to go I often motion for them to go first.  Hoping to share a message that as runners we do not think we own the road, but instead recognize we are sharing it.

Be careful with slipping

I run with my regular shoes.  Most days this is not a concern for me.  I’ve tried Gortex runners and Yaktrax, both work great in different conditions.  I still prefer to run just with my shoes.  So I take corners carefully to ensure that I do not slip.  I also do a lot of shoulder checks.  When I cross over side streets I always glance back over my shoulder to make sure there are no cars turning.  I can count a few times where I’ve had to stop abruptly because a car somehow didn’t see me???

I carry an old drivers license on me for identity and my address in case of emergency. (I keep meaning to get a road i.d. but in the meantime I have something with me.)

I know it seems like a lot of things to think about, but like I said at the beginning, most of this stuff is just how I run.  I do not think about it as much as I just do it.

This is just a few thoughts that came to mind during a run 🙂  Do you have other winter running safety tips that you incorporate into your runs?

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Groundhog says early spring! Here’s to winter running in the meantime

Training Week in Review

(Missed posting last week pretty much the same kms as this week.)

Monday: Yoga
Tuesday: “Over-Under” 6.3K crazy greasy outside (snow/slushy conditions) plus TRX training
Wednesday: “Volume Builder” 10K treadmill run (conditions still terrible outside) plus TRX training
Thursday: “Hill Tempo” 5.5K footing was a challenge still but I ran the circuit as hard as I could.
Friday: Upper Body Strength Training
Saturday: 1hr treadmill (trying out new shoes)
Sunday: “LSD” 15K lots of snow, most sidewalks not cleared but got it done and overall felt pretty strong.

Need help sticking to your winter training plan?

Know your WHY,  have a PLAN and JOIN others.

WHY did you sign up?  Do you have specific goals?  Are you supporting a charity?  Perhaps it’s a motivation to get healthier.  Understanding your why will help you on those days when you just do not feel like getting a run in.  If you want to have a successful race then you need to get your training in.  My suggestion is, make your “why” big enough to help push you to get it done.

Here are my whys:

  1. Fundraising for the Children’s Aid Foundation (my heart connects with this cause).
  2. Running my first Ultra Marathon (50K)
  3. Participating in a World Record Breaking Event in a fall race (using it to fundraise).
Moisture Wicking Headbands
Moisture Wicking Headbands $15 ea. Proceeds go to the Children’s Aid Foundation

You need to have a PLAN.  You cannot just hope it happens, or figure you’ll get it in when you can.  By putting together a schedule it will allow you to work around your life.  Plan ahead and know what distances you need to cover.  If you have an appointment or perhaps you are going on holidays, you want to be fairly consistent with your training.  I have a month planned in advance, review it, break it down for the week and then schedule it in for the day. My days do not all look the same.  Most days I run outside, but as a back-up I have my treadmill.  I try to get my run done early but some days it’s afternoon or evening.  Before I go to bed I know what distance and where/when I’m running for the next day.

JOIN others.  I was mostly a solo runner until I trained for my first marathon.  Now I try to do most of my long runs with the Running Room.  The Running Room has a great program for all race distances, including a Learn To Run one.   Aside from having a variety of personalities along for the long run, I particularly enjoy just following along.  It allows my brain to be shut off for a bit. I do not need to think about pace or directions for the most part.  It gives my brain a “rest” while enjoying conversations with others or a great song on my playlist.  If running with an organized group is logistically difficult, connecting with a friend or two for the entire run or part of the run also helps.

The online community is also an amazing way to stay motivated and connect with other runners.  Most races tend to offer a special group of runners who are passionate about running and helping others on their running journeys.  Check your race website for groups such as Digital Champions (as in The Scotiabank Waterfront Marathon) or Team Awesome (as with Tamarack Ottawa Race Weekend).  Follow some of these runners on social media for support, encouragement, motivation and just plain fun in sharing the journey with others.

Last but not least, BELIEVE you can do it.

My coach and mentor Ray Zahab says this:

The challenge is believing that overcoming obstacles is 90% mental and the other 10% is all in our heads.

Going the distance means pushing beyond our perceived limits…

Leading to a discovery that we are ALL capable of achieving the extraordinary!

How about you?  Do you have suggestions to help others get their training in?  I would love to here your thoughts.

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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.IMG_4938

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?

 

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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

photo 2As 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!  PiYoBandIf 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.

armbandI 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.

 

 

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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.

Thermaband
Thera-Band Foot Roller

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 Rolling
Foam Roller

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
The Stick

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.

Lacrosse Ball
Lacrosse Ball

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.

Yoga Mat
Yoga Mat

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.

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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!

piyoI’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.

 

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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 plannedfoot. 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!

Some Highlights of 2014
Some Highlights of 2014
Ottawa Foam Fest
Ottawa Foam Fest

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

Dream Big
Dream Big

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 

IMG_0168
Night Race Kit Pickup

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!

 

 

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