This blog is MOVING! :)

So it's almost time for my website to launch! Whoohoo! It's almost ready (and it's live so you can get a sneak peek) and my blog will be done from there going forward:

http://chatterrungirl.com/

The blog entries from May, June and July will be carried over shortly and then everything old and new will be available there.

While you're on the page, feel free to give me comments, feedback, requests, etc!

:)

Pride Run

Reasons I love the Pride Run:

10. It's a small, intimate sized run, yet still a chipped 5km in the City.
9. There's a beer garden at the end.
8. People dress up in hilarious and semi-inappropriate wear. Entertaining, ballsy, and hilarious. (Though I did miss the hot guys who always dress up in the best costumes - Babewatch, There's no place like homo, etc.)
7. The food at the finish line includes Whole Foods, Dufflet pastries and other decadent recovery items.
6. It raises money for a good cause.
5. It's inclusive, accessible, and has an awesome community feel to it.
4. The volunteers. They're EVERYWHERE. And while they may not know all the answers to people's questions, they're enthusiastic and supportive.
3. Free massage/chiro on site.
2. You can chew the air it's so hot, and there's the burn of the 5km, but you still finish smiling.
1. It was my first ever race and the reason I got into running. It was after years of being unhealthy and it was my first race accomplishment and what gave me the passion for running, being fit, and accomplishing goals. (Now I just have to break my PB from that first attempt!).

Pride 2012:
So fun to run with friends from Moksha, Lulu, York, Running Room, and combine all those worlds together.
My first time running a race with an oozing wound (creating a nice visual, aren't I) and a fractured rib.
Came in under 25, and I'll take it. Proud of all who finished with amazing times and kicked arse!

July schedule repost

Happy Canada Day (late!) I always have to recognize that day, as it means a lot to me! I had a great June with so much fun at City Chase and at the Pride Run (review on Pride Run coming shortly!).

What are you doing to get active and shweaty in July?

http://hogtownbunny.blogspot.ca/2012/06/july-teaching-and-running-schedule.html

Hourglass Workout and Energia reviews

I wanted to do a brief review on two new workouts/fitness facilities I've tried out recently: Hourglass Workout and Energia Athletics.

http://www.hourglassworkout.com/index.html
http://www.energiaathletics.com/

Hourglass Workout with Lyzabeth Lopez: I'd wanted to do a new strength training regiment for some time (and am still looking for others if anyone has ideas) as I don't have the time in my schedule to devote to the old amazing sets I had (upper, lower, push/pull, supersets, and a whack of others) because it was a good 3-4 hours/sessions of strength training per week. Also, while I love Body Pump, it's not challenging enough or confusing enough for my body on its own.

There are many bootcamps out there and most focus more on H.I.I.T. cardio interval training and I wanted to focus on leaning and strengthening. Based on reviews and word-of-mouth, I decided to try Hourglass Workout for the 1 month challenge given that Lyzabeth Lopez is a fitness pro and body builder. I wanted something hardcore but fun.

The fee for a month is $200 and includes "Hell week" (the first week is 5-days in a row of muscle confusion and intense workouts), 3 more weeks of 2 x a week workouts, nutrition plans and an outing. It takes place at Venice Fitness at King/Spadina, which is not the nicest of gyms but spacious, not busy, and centrally located. I chose the 6:15pm class and it's a pretty busy one (sometimes it seems a little too busy) but was the most convenient for my schedule.

After day 1 of Hell Week, I was super sore. This is when I was sold that I was doing the right thing. By week 4, I'm feeling stronger and really look forward to the workouts. I am considering signing up for another month too because I really enjoyed it.

Pros:
-When taught by Lyzabeth, it is a great workout. She pushes, and maintains the pace/intensity of the class. I enjoy the sequencing as it's different every time, and uses equipment I don't have so it's not like I could just replicate the workout at home (gliding discs, anacondas, parachutes, ladders, push/pulls, etc).
-You may start a bit late but you'll end late too and get your full 60 minutes in. If you plan ahead and go to the gym early, they're pretty cool about letting you use the cardio equipment and doing your thing to supplement your workout.
-Variety variety variety - indoors, outdoors, upper, lower, abs, bootcamp style, good tunes - all great things to keep your attention, make you want to go back, and see changes in your body.

Cons:
-A successful enterprise often means moving onto franchising. A few classes were taught by alternate teachers and the quality was not the same.
-Busy classes sometimes mean not enough equipment so you're stuck with the lighter or heavier kettlebell or dumbbells, trying to maintain form or challenge yourself.
-With a lot of regulars there, sometimes, it can feel clique-y for the newbies so be ready to try to make friends. While doing your own thing is fine, since you need to find equal strength partners for a lot of classes, it helps to have allies in the group who you can partner with and who will push you hard.

Verdict:
Try it out if you are looking for something to renew your strength training regiment. Be ready to work hard but find it from within too (it is only as hard as you make it).

Energia Athletics: Energia is on the Danforth between Broadview and Chester. They are jack of all trades in a way - offer spin, yoga, kettlebells, a run club and have a storefront with pretty good merch selection. I had never been there before even though teachers from MYD can go for free and bought a Groupon to check them out.

I haven't been to anything there except the spinning and I've heard good things about their kettlebell classes so I really should go back and try other classes. This review is just about the indoor cycling.

The studio is small/intimate and the equipment is good quality and functioning. The space has windows that open which is refreshing (literally) and allows for good air flow beyond just fans blowing in your face.

The teachers are all very different - some teach time trials, others drills, some to the music they choose for a all-terrain ride.

Pros:
Not too busy, easy to get a bike and no stress/rush.
Friendly staff/teachers who take the time to set you up if you're newer.
Variety in instruction so you can try different techniques on the bike.

Cons:
Seems like spin "lite". Music really quiet (likely due to other classes at the same time) and it really changes the experience of a spin class! Some of the classes seemed low energy,
Tiny changerooms/shower facilities.

Verdict:
Try it if you are newer to spinning. The teachers are attentive and the classes (for the most part, depends who you get and how hard you're willing to push yourself!) are not as tough as other studios so you don't feel like you can't o it. It isn't intimidating and the friendly people will help get you set up.
Also, try their yoga/kettlebell classes!

The Chase (was) on!

Another City Chase come and gone. One of my favourite events to do annually. This year, my partner was Matt again (reunited after a successful 2010) but I didn't realize that I wouldn't be able to do the August Chase so I wasn't able to have a team "That's What She Said" reunion with Whitey.

For those of you who don't know what City Chase is, it's like the Amazing Race and puzzle/scavenger hunt type event that is a fun, crazy, urban, non-linear course adventure. There are about 30 clues to choose from (some are mandatory, some have later start times, some end early, etc.) and chasers have 6 hours to complete 10 (that include the mandatory ones). Usually, the winning team finishes in 2-3 hours while many people don't complete the requisite 10 in the 6. There were 600 teams this year, for a total of 1,200 participants.

Matt and I (the GoKart Stumblers, renamed White Banana as our rap group) completed the 10 required checkpoints (and did not go beyond and do EnduroChase, where chasers continue beyond 10 to see how many they can get) in 3:50:00. We thought we'd only done 'ok' because our time wasn't great considering it was a good 45 minutes off our 2010 time. But when we crossed the finish line, we found out we were in 26th place - which was ridiculously surprising and GOOD!

So while there were a ton of different clues and check points to choose from, and that Jer, who should seriously consider a job with CSIS, mapped out for us and got us all strategized by doing our research and figuring out where we should go, here is what Matt and I ended up doing:

-Hard Rock Cafe: 8 mile style, Matt and I had to write a rap with some required words and have a battle against another team. We (clearly) won and took the prize while the other team had to write out all the lyrics to a Beastie Boys song.
-East end of town: Matt had to do my make-up as a hillbilly. I couldn't get the latex on my teeth off afterwards and had a black tooth for most of the morning.
-Monarch Park: Frisbee golf. We rocked it.
-Greenwood Park: Palmolive + plastic bags/tarps + big hill + water = BEST WATERSLIDE EVER. Screw the other sporty stuff we did for 2 check points here. Matt and I did the hill twice.
-Ran with soggy shoes and soaked pants to the EMS station at Eastern and Knox. Decided to be firefighters instead of saving a baby.
-To Cloud Garden we went for some parcour. We rocked that shit!
-Down to check out the Running Room and passed on that one (the eating of the meal worm and touching of repticles or arachnids is soooo 2011).
-Went and TRXed at the Goodlife at Union.
-Did some carabiner rope puzzle at the water and a block away, did some blindfolded kayaking.
-Crossed the finish line and decided to beat the crap out of each other with some American Gladiator style jousting.

14km later, with a belly full of Halibut burrito and beer, I am home.

Soaked but SOOOO happy that we did water slides twice!

Best two out of three...

VICTORY!

Success and can't wait to do it again next year!

July teaching and running schedule!

I'm so physched for an AWESOME summer! I'm training for a tri (whoop whoop!), did Hourglass workout (review coming soon!), may do me some Jock Yoga, and am just overall pumped about being outdoors and training for some new stuff. Here's what's going on in July!

Teaching lots so come sweat it out. Hot yoga in the summer? You know it! I like it as it acclimatizes my body to the heat outside while detoxifying and lets me keep up my regular practice of breath and a calm mind.

YOGA
Moksha Yoga Danforth:
Wednesday, July 4, 4:30pm Moksha
Friday, July 6, 8:30pm Karma
Monday, July 9, 6:30am Moksha
Wednesday, July 11, 6:30pm, 8:30pm, Moksha
Thursday, July 19, 6:30am, 9:30am, Moksha
Friday, July 20, 6:30pm Moksha, 8:30pm Karma
Monday, July 23, 6:30am, Moksha
Friday, July 27, 8:30pm, Karma
Monday, July 30, 6:30am, Moksha

Moksha Yoga Downtown:
Monday, July 2, 4:30pm Flow, 6pm Moksha
Tuesday, July 3, 10, 17, 24, 31, 9:45pm Moksha

Also, exciting news! Stay tuned for more info but my website will launch AND I will be delivering a Yoga for Runners workshop on July 15 at 7pm. Save the date!

RUNNING (and other activities)
The training for the Seawheeze 1/2 marathon continues with the lululemon crew so come out every Thursday at 6:30pm and Saturday morning at 8:45am at the Eaton Centre lululemon for some fun running. We'll have special guests and a social so stay tuned for announcements on Yoga & Running with Alice!

At CCRR, Sean Croon will be coaching the marathon clinic which starts in June but kicks into high gear in July. Pumped to do this clinic with all the usual suspects. I'll be running with the Rats on Tuesdays at 6:15pm as much as possible, do hill work on my own Wednesdays, and then run with the clinic on Sunday mornings at 8:30am.

On Sunday, July 22, I will be cheering on the folks doing the Toronto Triathlon Festival! No races for me, can you believe it?

When covers are better than the original...

Like we all know that J-Lo's I'm real wasn't all that good till she collab'ed with ja rule... and that Nelly made N Sync's girlfriend.

Check out this cover. Awesome little ladies.

Running tips, motivation and realities

Running season never really ends for those who train for marathons through the winter but now that it's nicer out, the contagion of outdoor running is high and the paths, trails and streets are full of runners - young and old, beginners and veterans. I've compiled some of my favourite running tips, superstitions and inspirations. Enjoy!

Tips and motivations:

• Force yourself to step out the door. Once you’re outside, start running. If after 6 minutes, you're still not feeling it, turn around, but chances out that first km shake out will keep you going.
• Get a song ready to power through that hill or sprint. Sing along and be hardcore.
• Dress right, have the right shoes, invest in the gear. Make it easier on yourself. Get your feet/gait assessed, find a good bra, get good technical, sweat-wicking clothing. You might actually enjoy running MORE (and feel good!)
• Whenever I’m lacking motivation, I think about how great I feel after my runs. And then I think of all the people that will razz me if I don't show up to run with my running crew. So if it's a Sunday morning, that is usually when I force myself up and stop snoozing. Running with a group makes all the difference!
• Don’t compare yourself to other runners. Set goals that are realistic and attainable for you. Write down your goals and keep them where you see them often.
• Stick to your training. Do the hills. Run in the rain. Run in the snow. Do your Fartleks. And see how much character you build, strength you develop and cardiovascular training you gain.
• In case the point before didn't stick, don’t ever miss a chance to train in really miserable weather! You'll be very "Canadian" for running seasons to come, telling novices about the time you ran in minus 26 up Bayview on a 23km training run. Also, you’ll feel great afterward, and when races come along, you’ll know it can't possibly be worse!
• Looking to get pumped for race day? Volunteer at a local race—meet runners, support runners and connect with your community.
• Don’t neglect and irritate your family and friends by spending all your time running and talking about running. This one's really tough. And with that I apologize to my friends and family.
• Sign up for a race as soon as you feel up to it - they sell out faster and faster! And then you're committed so you have to go through with the training! :)
• Accept and appreciate the fact that not every single run can be a good one.
• Be prepared to remove the words “can’t” and “never” from your vocabulary.
• If you normally run with music try skipping it and listening to your feet to hear your pace and your gait.
• Hydrate. Make it a habit to drink water throughout the day. On runs, experiment early with electrolytes and nutrition that works for YOU!
• Carry a token or bus fare in your water belt at all times. Also, a copy of your health card in a ziplock bag is a good idea.
• Avoid eating spicy foods your long runs. I've learned the hard way.
• Use BodyGlide wherever things rub. Enough said.
• Do not increase your mileage more than 10 percent per week.
• Cut your Training by at least 30 percent every 4th or 5th week for recovery.
• Buy a foam roller, name it, and become intimate with it.
• Make your Saturday night routines an early night in with said foam roller, a nice tall glass of... water, a carb-heavy dinner, and a date with your pillow.

Superstitions and rituals (pre and on race day):
Week before the race:

• Trust the taper. If you feel you're going crazy, you're lazy, you're fat, you're injured and you haven't trained properly, that's normal for taper. Keep at it.
• For days before the race, have a water bottle attached to you at all times.
• Eat well. Carbload as early as a few days before.
• Get lots of sleep three and two days pre race.

Day before the race:

• Pick up the race kit. Let yourself get enthused and don't start psyching yourself out.
• Set up your race outfit (that you've trained in), bib, gels, water, shoes, pace bands, music, watch, etc. the night before.

Race day:

• Wake up really early the day of a race.
• Prepare the same food/beverages you would have on a long training run - my winner breakfasts are a pita with peanut or almond butter and honey and a tea. Or an oatmeal with goji berries or banana, almonds, and cinnamon and coffee.
• Drink water (early) on race day then cool it or you'll be in line too many times for port-a-potties pre race.
• Get to the start line area at least 45 minutes before the race. Pee at least once. The pee feeling at the start line 5 minute pre-race is nerves. Don't try to rush into the bathroom line again.
• Know the course, even if just mentally, and start visualizing it.
• Don't wear your race shirt on race day. A) You haven't trained in it and B) You haven't earned it yet. Don't get me started about this one.
• Retie your shoes to perfect snugness and double knot (or whatever trick you have to keep them from undoing).

During the race:

• Run with people you trained with.
• High five kids.
• Smile as often as you can, especially during the tough parts. It is really hard to have negative thoughts if you’re smiling. Plus, people watching the race will really respond to you.
• On a run or in a race, count down the miles instead of counting up. During my last marathon, with 11 km to go, my running buddy Sean said "this is just a regular Tuesday night run with the Rats". And then my legs got a kick to them of familiarity, of "I can do this".
• Think of a different person that encouraged and supported you through your training or that you're running for for every km you run.
• Say thank you to volunteers along the course.

Post race:

• Ice bath.
• Epsom salt bath.
• Hydrate.
• Pig out.
• Celebrate.
• Research your next race.

What are your rituals?

Repost - June schedule and events

Come sweat it out with me! It's almost solstice time :)

Slight changes -
not teaching at Uptown this month;
not doing HOPE volley tournament!

All else is a go!
http://hogtownbunny.blogspot.ca/2012/05/june-schedule-and-eventsraces.html

Ottawa Race Weekend

This weekend was my first marathon away from Toronto. With partners in crime Nicole, Jeffrey, and Sean, we left for Ottawa on Friday, ready for good times and fast times.

From checking out different restaurants and thinking about our next food stop, to a pretty decent expo, to wandering around Ottawa, and a little shake out friendship run, it was a good way to just settle into being away from home and not worry about the race.

One of many funny shirts at the Expo.

Nicole, Jeffrey and me with our BFF, founder of Running Room, John Stanton

As for the marathon itself? Ottawa knows how to put on a race. There's a lot Toronto could learn from this race weekend but especially the cheering factor! There were people everywhere! I was staying with great hosts while I was in Ottawa -- they are part of the organizing committee for the New Edinburgh cheer station so they understood the need to be in bed early, neuroses about the food choices, and overall taper and pre-race crazies. They also knew how to cheer their hearts out and make everyone feel super special.

This race was the most positive marathon experience I have had. I think that the first two were a good way to get the mental aspect realities to set in and to really know how to respect the distance. They also taught me about pacing, pain and crappy weather.

A fraction of the CCRR representation: Wasila, Sean, Nicole, Jeffrey, and me.

I have asked running buddies if it gets easier with experience and there are mixed views on that. I would say that there are a lot of factors so each race is its own beast, but that yes, with knowledge comes power, and knowing what to do/expect, helps in making it less... painful!

I think that not over thinking the negative aspects over the past few days and being really conscious of the food choices and sleep quality for 4 days prior to the race helped make it an easier experience. The weather certainly brought its A-game to the table for most of the race, and that made a significance difference on the morale front. More education and self restraint on the hydration/sodium levels front prevented me from getting dizzy, having major muscle spasms and / or collapsing, so consider that a win. Solid training season with osteo treatments in the mix contributed. But lastly and most importantly, running with friends and getting the support and push from them (as well as family, non-running buddies, and colleages) was the biggest contributor to a great race, and that community is one of the reasons I enjoy running so much.

The course is beautiful and varied in Ottawa but there are quite a few twists and turns and slight inclines that creep up on you (like the Alexandra bridge!). Going along the canal, Tunney's Pasture, along to Gatineau, back to Ottawa and on Sussex and up, around down Rockcliffe, New Edinburgh and finally back downtown to the Canal for the last 3km gives you a sense of the distance covered and the distractions. The least pleasant part was the out and back at the end. Seeing the finish line from 39km is a little demoralizing but the crowds cheering on those last 3 km made up for it! They were 4-5 deep and lining both sides of the street without a break.

I was feeling pretty good for most of the first 21 but from 21-25, the pace was creeping up to a 5-minute km and I didn't see myself sustaining that for another 2 hours. Nicole, who had been pacing us, was so nauseous, she decided to walk and not continue. Seeing my run ambassador buddy so sick was hard but I continued on with Sean and Joyce. Bringing it back down to a 5:20 pace made all the difference and I found my breath.

By km 30, I was shocked at how quickly the miles were passing and at my time, clocking in my fastest 30 km time by 7 or 8 minutes. I was also in awe that, due to my pacing friends, I was still running a 5:26 pace. I am notorious for having a 6:30 pace by the end of long races, lol. When we got to Caroline's race station in New Edinburgh, it was nice to see a familiar face cheering me on. In fact, the announcer had seen my bib, looked me up, and there was a major league shoutout on the PA. The crowd went nuts yelling "Alice". Hilarious!

37 and I still hadn't hit the wall... I couldn't believe it. The salt tabs that my friend/dealer (hehe) Sean gave me worked wonders (they also made my sweat really high in sodium and caused extra chafing, yowch!) but I was fading, and the beating sun was starting to get to me. (We had been lucky for the first 2/3 of the race - ideal conditions: a slight breeze, overcast, cool. When the sun came out, there were shady areas to hide in at first so that was doable. But for the last 7km the sun was pretty intense).

Km 39, I can see the finish line but it seems so far. I start to unravel here. My pace slowed to 5:40 and it was a struggle to keep that up. Km 40: I know I can do 2km but my first unscheduled walk break sneaks in (still, followed the training up to that point?! Holy rockstar eh?! Ha!). Km 41: I see the 4 hour bunnies right behind me, I stick with them, although in my head I know I should be ahead for a sub 4 because I started before them but I am confident I will get to the finish before 4:00:59 (my ultimate goal) so I keep pushing. 750 meters to go. 15 second walk break. Gosh, really? Yes, really! But then I was able to make it happen, crossing strong and without having fully hit the wall.

Earned! 4:00:30!

The chute was fully backed up so keeping walking (with little control over my legs) to prevent cramps, with people stopped dead in their tracks, was annoying. I got at least 1000 calories to ingest and made my way to my 'find my friends' place. As I assumed I was the last one through, after 20 minutes I gave up and headed to the hotel. Little did I know that they were all there, and on top of that, Nicole dug through (after throwing up on the side on the road!) and finished! So a lot of PB's, PA's, and good times.

Oh, and my medal? It's a frikkin' TIME TURNER!

Do I wish I'd taken one less impromptu walk break for a sub-4? Sure. Am I happy to have shaved off 12 minutes for a PB? Ecstatic! Am I pleased to have made my 'b' goal of ensuring I get corralled for Chicago? Hells ya!

I will be back Ottawa, you were a good time. I know you pulled out all the stops on the weather front to show us we shouldn't dread the 'hot-tawa' and I thank you for that. And to my partners in crime who made it a fun trip, looking forward to Chicago (c'mon Sean, you know you wanna).

Celebrating!

June schedule and events/races!

Hey peeps! Here's what's going down in June!

YOGA

Moksha Yoga Danforth
Sunday, June 3 @ 3pm
Monday, June 4 @ 6:30am
Monday, June 11 @ 6:30am
Monday, June 18 @ 6:30am
Friday, June 22 @ 8:30pm (Karma class)
Monday, June 25 @ 6:30am
Friday, June 29 @ 8:30pm (Karma class)

Moksha Yoga Downtown
Tuesday, June 5, 12, 19, and 26 @ 9:45pm

Moksha Yoga Uptown
Sunday, June 10 @ 5pm, 6:30pm (music class)

RUNNING

Lululemon Run Club meets at the Eaton Centre every Thursday nights at 6:30pm (5-6km or hill/sprints/pick ups) and Saturday mornings at 8:45am (or meet at the North West corner of Queen and University at 9am). Various paces, various distances! There is a 10km and 1/2 marathon training plan that starts in late May so come on out and set a goal race for yourself this summer and fall (we're training for the Seawheeze 1/2 marathon in Vancouver or the Island Girl 1/2 or relay in Toronto!)

Running with Commerce Court Running Room with the marathon clinic Sunday mornings at 8:30am will start back up in mid June! Distances gradually increase! If you're not up to long loooong distances, there are other distances that run out of CCRR on Sundays! The summer clinics start in June so check them out and sign up.

Races and events:
June 16 - H.O.P.E. volleyball tournament on Centre Island supporting a number of charities.
June 23 - City Chase as team "GoKart Stumblers" with Matt

June 30 - funnest 5km around - the Pride Run

Sporting life 10km

After a week of flow training with 2 hours and a half of yoga a day (plus a lot of practice teaching), I didn't know what to expect for today's 10km. My hips were open and my breath was deep but my S.I. was cranky, and my body was pretty tired. Getting up before 6am for the 7th day in a row was tough and I hadn't really prepped for the race so scrambled to get my water belt, bib, etc together this morning (for those who know me and my organization needs, this was not pretty). The result was leaving with a dead Garmin and no iPod.
I got a ride up and we scored a parking spot 100 meters from the start line. Crazy awesome. I had a coffee (totally not what I would usually do) and got in my corral. The rain started. I wasn't sure how this was going to go but I was excited. I placed myself in the 48 minutes and under corral, specifically so I could cheer on at the end as my friends came through the finish. I fiddled with my phone to get a race band equivalent from the RR app but gave up on that and decided to just wing it.
 I decided to rely on my iPhone stopwatch and feel to track my pace and progress. I started my time as I crossed the start and put my phone away, deciding to only check in at the 5km mark. I knew I was going way faster than I needed to for the first 4km but it was downhill so I gave in. Plus, I've run this part of Yonge many times in the past week so I was familiar with the degree of incline and decline. Around Davenport, I decided to take a 20 second walk break to dissipate the lactic acid and get the pukeys. By 5km, I was at 23:23 (which is a PB in itself but all due to the downhills). I didn't get a negative split but kept the pace as strong as I could for the second half. If I'd seen Jer with the beer at km 7, I might have gotten a faster second half.

For the size of the race, I was surprised that it was fairly well organized. The portapotty situation could have been cleared up and logistics at the finish could have been finessed but the corrals and staggered start times were good. Race kit pick up was a whole other story but that's for another day.

The cheerers were great. Not tons of people along Yonge but a good RR representation at Yonge and Bloor, the Lemons (with a new "that's what she said" run sign) near the Eaton Centre, people I missed along the way (Jer and Sue) and Miguel, alone and with cow bell (made my day).

My A goal was sub 48. My phone clocked me in at 48:03 but I was still really pleased. That was as good as my goal in my books. But when I checked my actual chip timeof 47:59 I was totally pleased to have broken 48 and shaved over 4 minutes off my course time (keeping in mind I only have ever run one 10km, that it was SL, and that it was 5 years ago when I first started running).

After the race, I escaped the exit tunnel to go back on and cheer on my peeps. Matt must have been much too speedy for me because I missed him coming in. Then apparently I cheered Kris on but didn't realize it. But I did see Jackey, Inka, Nada, Amy, Steve, Michelle, Erin, Chris, Chuck, Kathryn, and many more, which was super fun! It was also super duper inspiring to see Michelle come through and to run the finish line with her. I am tearing up just thinking of the major accomplishments and goals that were achieved today. So happy for everyone.

Next up. Gulp. Ottawa marathon. Heart beating faster already. I feel I need to get another LSD run in before so I might do so tomorrow night. I'm also looking forward to sleeping in till 6:30 one of these days.

Toronto Goodlife 1/2 marathon

Sunday was my first time racing the GL 1/2 marathon, having done the full last year. I could not have done the full today and am glad I stuck with the 1/2 - as it's the better part of the course. When I was on course running, looking at the km markers for the full, I started to realize how mental prep is so important for the full's mental game as I wondered if I would've have had it in me to run it. It also made me solidify why the 1/2 distance is my favourite. It's long enough to warrant that amazing sense of accomplishment, especially when you're racing it, but short enough to not put you out of commission for a few days post race. The training doesn't take over your life, and the output is satisfying.

I had several goals in mind: A: sub 1:50:00 (lofty, really lofty, maybe later this year). B: sub 1:50:59 (Chicago corral qualifier). C: PB, under 1:52:24. D: a negative split (hard on this course). E. If all systems fail, just finish, be proud, and move on. In the end, I achieved my "C" goal but am happy with it because I gave it all I got. I had gas left in the tank (although it may have come out as vomit because I was pushing it pretty good) and I took 2 unauthorized walk breaks and that cost me "A" and "B", but I still got a PB and am happy with the performance. I felt strong physically and to a better extent than other recent efforts, mentally. But I STILL felt nauseous and don't know if that will ever go away. I might have to accept it - nutrition or not - as part of the threshold in the longer distance racing. It makes it unenjoyable but you still get through it, which I guess is the reason people keep running marathons!

The breezy, shady parts of the race were awesome, especially when they coincided with downhills (loads of them) but it was a little hot which made me wonder what Ottawa will be like. With winter training, I realize how I don't fare as well in hot weather running - even though I love the heat!

Seeing friends and smiles along the course was awesome. Jackie in his official marshall vest, Betty, Hez, the Lulu folks (awesome cheer station! It made me feel soooo special and put a bounce back in my step), Ryan and Sonia (even though they were both also running), the volunteers at CCRR (Sean, Linda, Mike, Luis, Jennifer), Ted, the list goes on - THANK YOU!

At the end of the race, I cheered on the fulls and got pretty emotional seeing some PBs and some painful finishes. I am so proud of my group and friends. I cheered so loud that I also lost my voice.

So now, if I want to meet my corral qualifying time for Chicago, that's pressure for Ottawa. I need to get 4:00:59 and it will all be condition dependent. I don't want to psych myself out and be a negative thinker but I do want to be realistic. A sub 4:00:00 is likely not a 2012 goal (that's not something I'd aim for in Chi). A PB in Ottawa will do. In fact, a finish will also do, especially with the chances of hot hot hot weather. But a lofty A goal won't hurt anyone either.

I'm leaving you with some pictures by Oliver Lee of the lulu cheer station, because they were a huge perk of my race and a pretty hilarious promo video which is the truth after running a full :)

More inspiration - never cease to believe you can.

Be creative. Be ambitious. and never cease to dream!

May teaching and running schedule!

It's May! Runners are out on the streets, the paths are filled with cyclists and bladers... even though we're expecting snow today, it's spring and May will guarantee that... Aaaand, there will be races galore - race season has officially begun!

To my friends who ran a sweltering Boston, a scenic Paris, and a hyped for 2012 London marathon, congratulations. For those who ran the spring kick-off Yonge Street 10km yesterday, well done!

Here's what I'm up to in May!

Moksha Yoga Danforth
Monday, May 14 @ 6:30am
Monday, May 21 @ 10am, and 12pm (long weekend Monday)
Wednesday, May 30 @ 4:30pm

Moksha Yoga Downtown
Tuesday, May 1, 15, 22 @ 9:45pm

Moksha Yoga St Clair West
Saturday, May 5 @ 12:15, 2pm

Moksha Yoga Stratford
Saturday, May 19 @ 8:30am, 10:30am, 12pm
Sunday, May 20 @ 9:30am, 11am

I'm also doing my Moksha Flow training from May 6-12!

Lululemon Run Club meets every Thursday nights at 6:30pm (approx 5-6km) and Saturday mornings at 8:45am (or meet at the North West corner of Queen and University at 9am). Various paces, various distances! Nicole, my co-ambassador and I, are in the planning phases for a 10km and 1/2 marathon training plan so come on out and set a goal race for yourself this summer and fall! Let me know what distance you're thinking and we'll find you a fun race!

Running with Commerce Court Running Room with the marathon clinic Sunday mornings at 8:30am! Distances gradually increase! If you're not up to long loooong distances, there are other distances that run out of CCRR on Sundays! The spring/summer clinics start in June so check them out and sign up.

Races:
Goodlife 1/2 May 6 course info: http://www.torontomarathon.com/races/race-maps.html
Sporting Life 10km May 13 course info: http://www.sportinglife10k.ca/
Ottawa Marathon May 27 course info: http://www.runottawa.ca/races/marathon

Come out and cheer us runners on!!!

Fudge is love!

Sometime in 1995-96, I had a dream (and I remember this because I don't remember my dreams a lot) of walking by a candy shop in an old town, circa 1940, and gazing into the window display at the taffy, caramels and chocolates and finding it so nostalgic, romantic and adorable. A few weeks later, I was on the UVic campus and saw a job posting to work at Fat Phege's Fudge Factory in Market Square in Victoria. It was a one-pager with little tabs to tear off at the bottom. I decided that helping myself to the entire ad by taking it off the poster board was a good idea, so that is exactly what I did.  I eventually made my way to the store and, when I gazed into the window display, felt it was right to apply. I walked in, and shyly stood by the front door, hesitating and unsure, guilty with the stolen posting in my hand. What happened during my meeting with owner Herman, I don't remember, but I do remember over 2 years of wearing an apron in that space, helping to cut opera rolls to find a cherry in the centre for the perfect display, carefully stacking peanut butter and chocolate fudge layers for one of the trays, washing the dreaded fudge table on Sundays, and building my relationship with my second family - Herman, Carol, Aynsley, Melissa, Mac and Spencer.

For the past 14 years, I have visited the store on every visit to Victoria for a catch up, and occasionally, to throw on an apron for old-times sake. I have snacked on my favourite treats and taken back the best of the best to friends and colleagues in Toronto. I have received care packages multiple times a year filled with love and sugar from Victoria. I have followed and celebrated in changes and milestones in the lives of my fudge family. And most of this will still continue, however, the traditions of going into that familiar space in Market Square will not.

After 36 years, Fat Phege's Fudge Factory will be forced to close its doors on May 5, due to the Square's owners not renewing the lease. Market Square has been half empty and the glory of past festival days hasn't been present for many years now but closing this Market Square landmark saddens me (and countless other people) greatly. I, along with many people, have memories associated with the store - sharing fresh cinammon sugared mini donuts on the bench outside or a delicious poutine with fresh cut fries; going in just to bask in the smell; or going in weekly for your usual purchase and enjoying that treat in small amounts until your next visit. I don't know what the future holds for Fat Phege's (fingers crossed for a re-opening, somewhere!) but I do believe everything will work out as things always do.

If you're in Victoria, please go visit Carol and Herman before May 5 and wish them well and treat yourself to your favourite sweet.

A little tugging at the heartstrings

A few chills. A few tears. Inspired and determined.

Being peace



If someone thinks that love and peace is a cliche that must have been left
behind in the sixties, that's his problem. Love and peace are eternal.



For the seventh and last Moksha pillar, Be Peace, I wanted to commit to a daily meditation and silent mornings. I'd wanted to do this and had it on my "to do" list (so counter intuitive that it be on a must do action list but I digress!) since the training as something I really wanted to integrate into my daily routine. I hadn't gotten around to it - what, with work, teaching, practice, training, distance projects - that when it was time for this project, the timing was perfect. But that's no fluke! Each and every project, and the order in which they've flowed, have been exactly what has been needed in our development and paths as teachers and individuals at that particular juncture.

With a lot going on emotionally due to upcoming changes in my life and in my work, Be Peace was exactly the opportunity I needed to go inside and sit with what was, and is, coming up. I used the month to quiet down and slow down my mind and breath. I used the month to take the (little) time a daily meditation requires and saw how much it changes your conscious and unconscious reactions to the world around you. I used the month to practice household silent mornings, in order to appreciate peace, affection, and interactions differently. I also used the 30 days to journal and observe subtle and obvious differences in my mood, behaviour, stress, and relationships and to create lasting proof to myself to continue to commit to this daily practice when things get overwhelming or too busy.

Silent Mornings

Silent mornings were certainly not a difficult concept for me to wrap my head around. Even during training, when we did silent mornings, I looked forward to these because it gave me a chance to be true to my introversion by not having to fuel dialogue and conversation. What I found then, and again, this time, is that silent mornings make all of my thoughts seem really loud so I have to be conscious about not letting them invade all at once and to take them one at a time and resolve them.

The interesting aspect of silent mornings this time around is who I was sharing them with. During training, the circumstances were such that those you encountered at 6:00 am were almost all also doing silent mornings. There were circumstances during my silent mornings where the people I was around didn't want to do silent mornings as it made them feel uncomfortable. There were instances where not talking would have been hurtful (i.e. to a stranger on the street offering you a kind gesture). So adjusting to these little realities was an interesting struggle.

For the first few days, I caught myself talking to the dog a few times. By day 3, instead of words, I was affording him more physical attention and closeness to get my point across or to evoke what I was feeling. Not talking did pose its challenges with the dog - he gets up to go outside and pee in the morning when I trick him by asking him to go see if there are any raccoons in the backyard. Without the "r" word, even the sound of the door opening and my enthusiastic wave did not get the point across. So I was late for work a few times trying to silently coherce the four-legged beast outside before I left!

Overall, throughout the 30 days, I felt my interactions being more intimate. For example, getting on the bus, I would nod for a transfer and make eye contact with the bus driver. There was a moment of appreciation and understanding and there were not any words clouding this. But that having been said, there were some days when writing notes or doing charades to communicate was more frustrating than having used words.

And because of that, there were also days when there was necessary talking. Each of these days included something "above and beyond" the ordinary - traveling so needing to call a cab, plans changing when taking the dog for his surgery, etc. So in all of those circumstances, I chose my words carefully, I considered responses, and I spoke with care. There was one time where I didn't do this and it stands out so vividly. I was taking Tao in for his surgery. I felt really overwhelmed and lost in my thoughts. And then when I was trying to get Tao to pee, I got a parking ticket. I was 10 feet away from the car and the attendant and I was in tears. I couldn't handle my emotions and needed the output through words. I walked into the vet and every word that came out seemed so loud and not settled.

Meditation

For the daily meditation, it was easy to make compromises to make it work for my schedule and this is something I noticed had a big impact on how I felt about my commitment to meditate and how it affected my interaction with the world, or, didn't. After 30 days, I can confirm that what works best for me is a morning meditation (about 15 minutes is what I was doing), in a space that is set up for meditation with all of the right props and no distractions. This helps me start my day off right, with a deeper breath and a clearer mind. It also seemed that my thoughts were quieter in the morning so I was able to concentrate on the breath and waking up the body and the mind, slowly and without too much stimuli. Below are some of the different meditations I did and some of the highs and lows I encountered.

Compassion Meditation

At the yoga conference, I took a workshop with Kelly Mcgonigal, entitled Strengthening the Heart. Kelly works at the Centre for Compassion and Altruism at Stanford. She led us through a series of compassion and self compassion meditations and moving meditations. We practiced Tonglen, a meditation practice rooted in Tibetan Buddhist traditions of sending and receiving, where one visualizes taking onto oneself the suffering of others on the in-breath, and on the out-breath giving happiness and success to other beings.

I left the day long session feeling much more open and much more connected to others through the idea of common humanity. Later that evening, I went to visit Tao at the animal hospital who was a day out of complex surgery. He was hooked up to IV's, sedate, crying and whimpering, and while clearly in pain, also comforted by my presence. I laid down next to him on cold tiles for a few hours and practiced tonglen. The way our breath moved and the way the energy transformed in the room was really emotional and powerful.

Moving Meditation

A few of my meditation sessions (seated upright, spine straight without too much muscular effort), I turned into moving meditation by rounding the spine on the exhale and lifting the chest on the inhales. The science presented by Kelly was that there is increased gray matter denisty in the brain stem of meditators, and spikes in the activity of the brain during moving meditation (in terms of the variances of respiratory and heart rate synchronicity). So I tried it as a way to focus the breath and had great success with it, in particular, to lengthen my breath. By associating my breath to a movement in the body, I was able to make it more fluid and longer.

Savasana

There were a few times where I extended my savasana to make it my time to meditate, going through a back and forth (based on what I've experienced versus what I've ready/heard) about savasana being a legitimate practice for meditation when it is on the cusp of asana and meditation. What I did feel was that my body is able to find the calm and relaxation response of savasana very quickly which usually leads to a quieting of thoughts and slowing of breath very quickly. Also, with the support of the ground beneath my bones, it was easier on a muscular level to release, as less effort is expended on suspending the body.

Peace in practice

Many times, especially in early am classes, my meditation was seated on blocks, on the mat, in the silence of the practice room. These were my favourite times for meditation as the space is so sacred to me, it is easy to come to the mat and leave everything else behind and just be. What I noticed in meditation before asana practice, is a deepening in my practice. I would make my intention to find peace in my mind throughout the practice and to use the present moment on each inhale and exhale to make my practice a moving meditation. I can't say that I was always able to achieve this for the full 60, 75 or 90 minutes but it did add a third (or fourth) dimension to my entire practice.

Challenges

Some of the challenges I encountered during the daily meditating included physical discomforts from not being used to meditating consistently since training. Sore spine (especially in the morning), feet falling asleep, wanting to go back to bed, getting cold,  restlessness, you name it! After a few days, it did get better but some days are better than others.

Meditating at night (only done a handful of times) was a challenge as it would often be in my hotel room or in my bedroom on the soft bed and not in the right position to have an effective meditation. One night, I laid down to do a savasana meditation. Might as well just have called it like it was: sleepytime.

On days where the thoughts were restless, even in the morning meditation, I thought back to my night's sleep, and almost every time, it was due to restless or affected quality of sleep due to an incident the day(s) before. On these days, the meditation was the most needed and also the days where it was most difficult to go through with it and appreciate it.

On days where I was so busy I couldn't fit in my meditation (5 times), I realized at the end of the day that my days would have been a lot smoother and leveled stress-wise and I would have been a lot more peaceful inside, if I'd taken the time to meditate.

Impact on others
I do believe that the benefit to our own practice extends to benefit all beings everywhere. What I found to be interesting during these 30 days was the filter between action and reaction. A lot of stuff came up that I sat with instead of suppressing, but my reaction was inward, not outward, and while there are things I still wish I'd handled differently, in retrospect, it doesn't matter. I can and have to let it go, and move forward from here knowing I did the best I could in the moment.

There is no path to peace. Peace is the path. - Gandhi

Going forward
I'm definitely going to keep up a daily meditating practice. I was able to get a taster or what it can bring into my life and that it is doable, no matter how busy you are. I also found what works best for me. In terms of silent mornings - I think that for me, this would be more beneficial if done as a full day, once a month or so. To really reconnect on a regular basis and re-experience a natural pace, presence, and self-interaction.

What I'd also like to see happen is to be able to find the aspects of meditation when not meditating - so taking it off the mat - in order to generate the response in stressful situations. I was not able to apply this during a race this month and felt a bit defeated by that. But I also figure I can't force it upon myself and it will happen organically. Ask me after the Ottawa marathon. Maybe another 6 weeks of daily meditating will help at my finding zen during 42.2!

Repost: April teaching and running!

http://hogtownbunny.blogspot.ca/2012/03/april-teaching-and-running.html

DEDICATION!

Out of the office...

I'm in Victoria, visiting family and friends, working (and certainly thinking about work a lot!), catching up, and helping out.

I've made it a goal to sleep a lot.
I'm hopeful I'll get a lot of quality runs in and lots of yoga.
I haven't been yet (due to busy mind and lots to try to catch up on) and I vow to be present when with family. Give people my face.

It's only been a few days and it's already been whirlwind. But I always love coming home... I am fully relaxed.

Of note:

There is such a thing as really bad timing for a vacation. I've got work on my mind and shaven legged dog recovering from surgery on my mind.

Easter is a big deal for young nieces and nephews! Holy moly. I made it my mission to only buy "treats" without the "sweet". Mission accomplished although I did sneak some of the Mini Egg and Jelly Belly stash I found in the upper cupboard at my mom's.
(Note to self. Do not go to Walmart on Good Friday looking for Easter loot. In fact, do not go to Walmart. Period.)

Savasana with nowhere to go after is pretty much the most awesome thing ever.

Is it possible to crave so many different amazing home cooked meals at once (feves au lard, curry, kimpira gobo, mabo tofu, etc etc etc.)

The combo of kids being loud, not eating after your sprint work and strength training, and being dehydrated hits you like a ton of bricks. I need a nap.

Fresh halibut off a boat will translate into deliciousness:

That's it for days 1 and 2.

How to answer FAQs from a non-runner

No, I will NOT win a marathon.
No, that was a (5km, 10km, 10miler, 1/2 marathon, 30km race), not a marathon.
All marathons are 42.2kms.

And yes, we're all crazy ("Running is a mental sport... and we're all insane". - as seen at AtB mile markers!)

Sunday night song

Around the Bay - 2012 edition

Today was the race opener of the season - Around the Bay (AtB) in Hamilton. I actually really like this race, despite the tone that this post may end up taking :). It is well organized and has a few nice special touches: the organizers communicate well, allow bib transfers, have great race shirts, race day goes off without a hitch every time (the 118 years of experience really shows!), the km markers have inspiring/interesting quotes all along the way, the route is challenging but still goes by pretty quickly, and it's a 30km distance race, of which there aren't very many (two in Toronto) and make for a great distance for those training for fulls but also to push yourself beyond the half without having to do that many fulls. And hands-down the best part of the race (no, it's not Valley Inn Road (VIR), a steep hill at km 26), is turning the corner and down the ramp to, in full Olympic style, sprint to the finish line, IN Copps Coliseum.

So. On to my debrief on the race.

I did not anticipate racing this and sort of got taken in by the initial pace and followed along. The first 10km was really congested so I just sort of made my way across and then thought I could up the ante so increased my speed for the next 6-7 kms. I was keeping consistent pacing so I wanted to see if I could keep that up, which became my real goal, as that is the biggest race challenge I have. Not that I was trying to get a negative split on the AtB route with the hills in the 2nd half, but to try to stay consistent. Around 21km though, my breathing changed and I was really nauseous. I figured I was pushing it too hard and it was lactic acid build-up so I threw in a slightly longer walk break. It seemed to work but by 23km, I was already slowing down my pace and could not dig deep to push through. I kept CRAVING water by now and stopped at 3 water stations (2 real ones and 1 makeshift one) between km 23 and the finish to refill both my bottles. I wanted nothing to do with Gatorade. And I think this is what did me in (as it did at Midsummer Night's)*. Km 25 to the end was a wash. I gave VIR a half assed effort. I walked every 3 minutes during km 27 and 28 as I didn't know if I was going to throw up. I managed to finish strong though by just gritting my teeth and getting her done and actually SPRINTED to the finish line to get under 2:55 (2:54:58 on my Garmin!), a PERSONAL BEST!

So why did I feel so defeated post race? I mean, a beautiful day, a PB, that should make me happy, right?... But it's because my physical body actually felt strong and should have gotten me in in much better shape for the last 5km. It's because something happened physiologically that made it so unenjoyable - and not enjoying running or racing is not something I ever want. It's because it really shook up my confidence for Ottawa - wondering if I've got it in me to do the full in late May with the weather we're having - and I don't want to be dealing with self-doubt when really what I'm doing is a major accomplishment no matter what. It's because my chip time was a minute off my Garmin time (so my official result is 2:55:46) which made no sense to me since it was turned on only when I crossed the start and recorded accurate distance without any disruptions in satelite or time along the way).

Anyway, all difficult things to admit feeling upset about because it feels ungrateful and not authentic to why I do this. It is also all self-driven and unnecessary! But I'm living my yoga by practicing satya (truth) and trying to resolve these feelings for myself. And by doing so honestly, I am able to bring the perspective of gratitude back into the picture. My body got me through 30km. I achieved a PB (and shaved 5 minutes off my course time for AtB). It was a beautiful day and allowed me a taste of what to prepare for for Ottawa. It is showing me that progress is slow and while I miss my speed of days past, with proper training, patience, and compassion towards myself, I'll achieve it.



*What I think happened to me and definitely something I need to play with STAT to find the right electrolyte balance is hyponatremia. I wasn't overhydrated BEFORE but I think on course, I dillute my sodium levels to dangerously low levels by drinking too much water. Aside from the on course issues today, post-run cramping, nausea, and headache lasted 45 minutes. http://www.runnersworld.com/article/0,7120,s6-242-302--8785-0,00.html