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.