There will be runs where it all makes sense...

It's no secret from the less-than-frequent nature of my posts since arriving in Calgary that my running has been...less than frequent. Unlike when I moved to Halifax and I joined a running group immediately to get to know the city, with this move I've instead focused on getting involved a wide range of activities - anywhere from hiking in the province's many provincial parks with my husband, to cycling around our small town, not to mention getting back in touch with my dance background by taking up a few dance-related classes at GoodLife.

But in the last few weeks I'll admit I've started to feel some interest in getting back into my running routine. Perhaps it's hearing about everyone's fall race plans, perhaps it's just that I've finally had enough time away from running to make me miss it (because absence makes the heart grow fonder) or perhaps it's that as I look ahead to my plans for my 40th birthday (which includes running a marathon to mark this milestone) I realized that if I want to accomplish that goal, I need to start training now. Plus, the weather has just been so gorgeous - how could I not want to head outside and run around and enjoy the fall colours and autumn smells?

Whatever the case, over the last few weeks I've been building a few runs back into my schedule - 3k here, 5k there, 4k another time...They haven't been easy - in fact I'm constantly amazed at just how different running is from any other sport and how it requires you to keep at it if you want to succeed, no matter how many other sports or activities you engage in. But they've definitely gotten my brain thinking about running again, which it hadn't done in some time.

So on Saturday, I headed out for a 3k run. And it was decidedly not easy. My legs felt tired by the end of it, but rather than feel dismayed I took this as a sign that I need to get back at 'er and get those distances in. The following day, I found myself researching a winter half marathon in Calgary and a spring marathon, and calculating the time I would need to get myself back into fighting shape.

Tonight after work, although I had no plans to go for a run - I was actually changing out of my home office attire (flannel pants and a sweater) into clothes to go grocery shopping for dinne, when all of a sudden I was struck by an urge to pull out my running shorts and t-shirt instead, no matter how hungry I found myself.

So on went the running clothes and shoes, and I headed out the door for a 6k run, Garmin on wrist and iPod in hand. As with Saturday, I found my calves and shins cramping and my pace slow for most of the run. But something inside me knew that I could do it, if I tried - no matter the little demons in my head telling me that I'd been away from it for too long and couldn't do it, or the pain in my legs. For some reason - maybe it was the golden autumn sunshine beaming down on me - those voices seemed to get quieter and quieter as the run went on.

Before long, I was turning right at a corner instead of heading straight to the finish that would mark 6k, so that I could tack on an extra kilometre on my run. My legs felt less pained, and I managed to pick my tempo up just a smidgeon. All of a sudden, 8kms seemed doable, although I decided to play it safe and stick at 7.

Not only was I thrilled with the result, despite my slower than usual pace from a few months ago, I found this run incredibly insightful. It was one of the more meaningful runs I've had in some time, with the latter half of the run being full of lessons - some new, some that I'd just forgotten:

1. You only fail if you don't try: sure, I could have gone grocery shopping instead of running tonight. But the very fact that I opted to lace up my sneakers instead was a win in itself, no matter what the result.

2. Just because it hurts doesn't mean it's difficult: this is a lesson I've learned over the years through my yoga practice - the ability to separate physical sensation from mental effort. Sure, it hurt tonight, but I also knew that it probably hurt because I hadn't done it in a while. In fact when I did a mental check of my body, although my legs felt strained, they still had strength in them, and my breathing felt relaxed and easy. That mind-body awareness isn't always possible, but when you're able to separate the physical from the mental, it makes things a whole lot easier.

3. It gets easier with time: that means both on the run itself, and over the course of weeks and months of training. I have learned over the years that if you give a run enough time, your muscles loosen up and the pain starts to dissolve. It's just a matter of persevering until you hit that sweet spot in a run and things feel easier. Same with training: over time, any distance becomes more manageable. But you have to put the effort in to get there.

4. It's about the journey: some runs just aren't going to be your fastest. Sometimes, it's just about getting out there and getting the distance in, and forgetting that the virtual partner on your Garmin is beating you. If you're struggling with pace on a run, it'll feel that much more enjoyable if you can just ignore your partner's little whirring legs.

5. The power of more: a few years ago I read Marnie McBean's book by the same title, about how athletes are driven by the idea of "just a little more." If you tell yourself you're only going to run 3k, as I did on Saturday, then chances are that you'll only run 3k. But if you set your sights a little farther, for a little bit more, then chances are that you'll accomplish more. Tonight was a great example of the power of more.

6. It's about runs where it all makes sense: not every run's going to be easy. In fact there may be weeks or even months where you wonder why the heck you do it, and you want to quit. And sometimes, it's ok to step away from running for awhile and take a break to enjoy other pastimes. But every so often, you have a run like today - where you either learn a ton about yourself or you just feel like a gazelle with wings on (that wasn't me, although I've had those days) - and you finish the run with a blast of endorphins knowing that this is why you run. And it's those somewhat elusive runs that keep me coming back to running, time and again.

7. I run because I'm able to: it's something that so many runners say and that I try to remind myself often. The simple fact that we are healthy and able enough to get out there and run, no matter what our pace our distance, is a gift in itself that I often forget to cherish. But on runs like today, I remember how fortunate I am to be healthy, active and fit. And that fills me with gratitude.

That doesn't mean that I won't have days and times when I feel like stepping away from running for awhile. I'm sure it will happen again - I'm just not a consummate runner like some are, and I enjoy other activities far too much to give them up. I also enjoy having times when I'm not entirely consumed by running and all that is running-related. But I know that it will always have a place in my life, in some form or other, because I've been fortunate to have runs like today's, where I understand what it's all about.

Happy trails, running friends!

~ HRG

First 12k run in Calgary: Lost key, found key, fortuitous fountain and an inauspicious finish

So there I was, just over a third of the way through my 12k long slow distance, and although it was a hot day by Calgary standards (23C) I was managing and I could see the finish in sight. With just 7k to go, I started planning my run back from 130th Street - a dash through the fountain I'd stopped at on my way to wet my hat and shoes, a stop at the convenience store for a drink at 7-8k, a loop around the lake and then home.

Lost...

Or so I thought. Stopping at a set of streetlights to grab some much-needed relief from the sun in the shade of a few trees, I took a quick scan of how I was feeling (not bad) and checked that my house key was in my wrist wallet.

But it wasn't. My ID and debit were there, but the key, which I'd hastily tucked in the band after locking the front door, was missing. And I had absolutely no idea where in the last 3.5 kms I'd dropped it. I'd been wearing my headphones and listening to music, so hadn't even heard any indication of a key hitting the ground.

"Shoot!" I uttered (or a variation starting with those two letters). Hubby was at work and not likely able to pause to send a taxi with the key (plus this wasn't the first time I'd lost a key, so I was loath to admit it to him). He wasn't likely to be home until another seven or eight hours, and here I was, a hot mess, locked out of our house in a city where we have yet to meet our neighbours or make many friends.

I briefly debated trying to climb to the second story of our house and trying to pull the window screen off, but our ladder was locked in the garage, and I didn't have that key either.

Well, there was nothing to it but to turn around and scan the ground meticulously for anything shiny, no matter how many weird glances I got, and pray to the universe that either nobody would be interested in a nondescript key, or that the key hadn't flown into a bush or tall grasses by the side of the path.

In an effort to be even more meticulous, I walked rather than ran, taking my time and literally sending a prayer out to the universe to please let me find my key - and to let it manifest itself to me.

On and on I walked, stopping at every glimmer of shiny candy wrapper or plastic on the path or in the grass.

...and found...

And then, just as I yelled yet another plea to the skies, there it was - a glint on the sidewalk. Not believing my eyes but at the same time believing that the universe had heard me, I picked it up, uttered a thank you...And determined that there was no way that I was stopping today after this mini miracle - no matter how hot or tired I might get.

Thankful for little miracles

Now, I'm not an overly religious gal. I'd probably define myself as agnostic. But whether or not this was a miracle, it reminded me of something I'd heard a yoga instructor say once, and what John Stanton had said when he'd visited Halifax for Bluenose 2013: treat every day, every step, every pose as a miracle. We should be so grateful to have our health - to be able to run, stretch, breathe and be. And if I'm hot or tired or in pain, well that's just a reminder that not only am I lucky enough to be able to run, but to be here yet another day.

With that in mind, I turned back to where I had been running, and kept going. By around 6-7k, I was back at the fountain I'd stopped at on my way there. Little kids were screaming and yelping in joy as they dashed in and out of the spray and tossed beach balls. Feeling like a bit of a kid myself, I strode right in to the water, soaking my shoes and taking in the spray full-on. I soaked my hat, then kept going, leaving a trail of soggy shoe prints in my wake.

As planned, I soon reached High Street, where I purchased some gummies and a drink, then kept going for the last stretch of my run.

There's nothing quite like running

And that last stretch, from 8.5-12k, was a toughie. I haven't been running religiously, having been doing a lot of cross-training instead, including biking, yoga, strength, dance and lots of walking - everywhere. Seriously, since moving to Calgary I may have driven two or three times. In fact our town and this city seem to inspire an active lifestyle - I've never heard hubby ask to go on a walk, let alone a bike ride, until we moved here.

But going on a run even when you've been fairly active is a good reminder that running using a bunch of different muscles that you don't use any other time.

Mind over matter, or matter over mind?

But rounding a bend by the lake, where ducks floated peaceably in the still water, I reminded myself again of just how lucky I was to be healthy and able to run and enjoy the day, and focused on mind over matter. Although my pace was slower, my legs felt lighter with these thoughts.

I rounded the bend onto our treed street, drinking in the shade and telling myself I was just hundreds of metres away.

And then stumbled, tripped and rolled, scraping my hand, knee and leg just 400 metres from home. It hurt as it always does, but I still chuckled at this inauspicious ending. It was also a good reminder that when I'm feeling tired, I need to remember to lift my feet and stop dragging them.

Also, no matter how much mind over matter you practice, sometimes matter just gets the better of you.

I got up, inhaled deeply through the pain, then kept on going to finish those last 400 metres and finish the run.

New race goals

Despite the fall, I'm pleased to be back out there, clocking the miles on my legs. I've been managing about two to three runs a week, but then there's all the cross-training (and the biking! Calgary has so many bike trails and places to explore, that I bought my first bike in 18 years and have been biking everywhere).

My goal is to keep clocking the kilometres with the goal of a fall half marathon - my first in Calgary. I've been trying to get some speed training in from time to time but am understandably slower, both because I'm not training as intensely but also because of the altitude. But my focus is different - when I stand at that start line this fall, my goal will be to run through a new course and experience racing in a new province and a new city and just soak in the experience.

At some point, I want to find and join a run club in Calgary - I've been missing the community aspect of running. But in the meantime, I'll focus on getting out there a few times a week and stretching my legs, clocking the kilometres. And who knows - with all the biking I've been doing, a triathlon may even be in my sights at some point too.

So hooray for good runs, healthy lifestyles and new goals!

Hope your training's also going well, fellow runners!

Signing out from Cow Town,

~ HRG

There are good running days, and there are bad running days...The importance of visualization

...the trick is to imagine you're a red fox even when you feel like a bog turtle...And remember that those tough days are the important work.

What tricks to you use to keep yourself feeling like a fox when you feel like you're crawling like a turtle?

~ HRG

T-minus 18 days, and counting: Inspiration for winter running!

Image courtesy of www.funnycutestuff.com

Now that we're into the true winter months, it's sometimes harder to get motivated to bundle up and head out onto the slippery/slidy sidewalks.

So next time I need motivation, I think I'm just going to imagine this moose chasing me down Robie Street.

Yep, that should be motivation enough for me!

Watch out for those moose and other random wild creatures, fellow runners!

~ HRG

T-minus 20 days to race day, and counting: What does Downton Abbey have to do with running?

Last night, I was watching my guilty TV pleasure - Downton Abbey, which is set just around the time where my grandmother would have been wrapping up her career on England's first touring competitive rhythmic gymnastics team, in the early 1920s.

Since my mind usually wanders to all things running related (according to my husband), and my knees were still throbbing from yesterday's fall, it occurred to me that since the start of the series, we haven't seen the characters of Downton do anything more active than ride a horse, or walk the dogs (and according to this blog, Matthew seems to really love riding his bike).

Most of the time, they seem to be either changing into their latest outfit for dinner, or sitting around chatting about the latest local gossip (or in last night's episode, wondering what the heck Tom was thinking, abandoning a pregnant Sybil in Ireland after having set fire to a castle of some English-Irish aristoctrat. I mean, really...)

It's amazing these folks all look so slim and slender, the amount of time they spend sitting around well-laid tables and glittering chandeliers, eating the lavish meals cooked for them by the staff downstairs.

In fact, Tom's run through the forest is probably the most activity we've seen the residents of Downton engage in over the course of three series. How the heck did he manage to run miles through an overgrown forest, and arrive at the doors of Downton looking handsome and rained on, but not out of breath?

Now that she's married, Lady Mary seems to have settled into her role as a married woman, which consists of writing letters, planning dinners with archbishops and redecorating Downton, where needed. Self-proclaimed spinster Edith, on the other hand, is causing stirs because she submitted a letter to the editor about women's suffrage - the gall!

So just imagine the brouhaha that would have occurred if any of the girls had waltzed into the dining hall, only to announce that they intended to take up running?

As it turns out, if they had decided they wanted to take up running, they'd have been years ahead of their time.

In fact, it wasn't until the 1928 Olympics that women were allowed to compete in Track and Field, including the 800 metres. But, according to this blog, which cites a New York Times article, because six of the nine competitors in the race ended up collapsing at the end of the race, the 800 metres was declared too dangerous for women to compete in, and was retired from the Olympics until 1960.

Women were declared too frail and feeble, and running might endanger their "lady parts," not to mention not be ladylike.

A few years ago, while training for my first half marathon, I remember our running instructor, Louise, telling us the story of Kathrine Switzer, the first woman to run the Boston Marathon in 1967. It was a huge deal, because for so long women had been discouraged from running long distances - "they would get huge legs, or grow hair on their chest or their uterus would fall out," recalls Kathrine in a PBS documentary.

In fact, it was such a big deal, that one of the race directors tried to tackle Kathrine and pull her out of the race. Thankfully, Kathrine also happened to be running with her boyfriend, a muscular jock-type guy who pushed the race director out of the way, while journalists started heckling her for being a suffragette.

But Kathrine pushed on, determined to finish the race on her hands and knees, if that's what it took. She knew she was running for more than herself, but also for all women - to prove that women, in fact, were capable of accomplishing such feats.

Four hours and 20 minutes later, Katherine Switzer finished, becoming the first woman to finish the Boston Marathon. Amazing.

Oh, what the ladies of Downton would have thought of such a scene, when at present Edith can't even vote because she's not married!

That's not to say that we don't still have a long ways to go (just the other day on The Ellen Show, she had a young girl on who's petitioning to be allowed to play football on an all-boys team), but  looking at the ladies of Downton, all I have to say is, we've come a long way, ladies!

- HRG

T-minus 21 days till race day, and counting: Slip slidin' away

Today's run was an 18k LSD. When I woke up after a late night, my first reaction was to hit snooze on my alarm. Our bed seemed so cozy and warm, whereas getting up to go run outside wasn't all that appealing.

But then I remembered my post from the yesterday, and how inspired I'd been after my yoga lesson. I can't on the one hand write about inspiration and on the other decide to hit the snooze button and lie in bed because I was up too late the night before.

So I tried to turn off my brain and the negative self-talk that was telling me to stay in bed and go for a run later in the day, and instead tried to focus on how lucky I was to be able to head outside for a long run, and on how much I would enjoy running and chatting with friends and fellow runners. I knew that once I got started, I would be glad I had gotten up and headed out for that run.

Arriving at the Running Room, I did indeed see many friendly and welcoming faces who seemed happy to see me there. So instead of plugging in both earbuds and focusing on my music, I turned to them and started chatting away.

The roads were very icy, though - the theme of the week. It had snowed, then melted, and snowed, then rained, and a thin layer of ice coated the sidewalks.

Because I was chatting, I wasn't entirely paying attention, which meant that all of a sudden at about kilometre 4, I lost my footing in the middle of a sentence and fell to the ground with a loud "whoop!" that sounded much louder and dramatic than I actually felt hurt.

Our pace leader, Wendy, asked how I was doing and kindly told me to take some time to let it all sink in - because I might be in shock. The rest of the group seemed to be more in shock than I felt, partly because my "whoop" had been so dramatic. I was a little stunned, but more embarrassed than anything. But everyone was super kind and made sure to ask how I was doing, checking to see that there was no obvious bleeding or rips anywhere.

Beyond a couple of bruised knees and a scraped palm, I was fine, though. Although it was tempting to turn around and head inside - the roads really were treacherous - and grumble about how bad the run was, instead, I turned back to chatting with my friends, and the kilometres ticked off gradually.

Until we were at kilometre 17, and Eye of the Tiger came onto my iPod (I still had one earbud in).

I was tired, and my legs were heavy, but I knew it was partly because of the fall and another part because of our staggering gait on the icy patches.

I remembered Stephanie's words from yesterday: I could be achy, tired and miserable. Or I could just be achy and tired. So I focused on the energy in the song and enjoyed the little boost the music was giving me, almost singing out loud to the lyrics. I knew too, from previous experience, that it's the tough runs that are super training for race day, when I'll likely be just as tired and exhausted but will need the mental stamina to continue.

And I finished that run.

My legs are tired and achy now, and my knees are sore and a little bruised, but I'm happy I persevered. I know I would have beat myself up if I'd let myself quit too soon.

One more long run down before race day!

Hope you're all staying safe out there, folks.

- HRG

What to expect from a marathon training program

Dear running friends,

It's been awhile since my last blog post, I know! Bad Halifax Runner Girl!

Although I haven't blogged much, that doesn't mean I haven't been running. Since running the Hypothermic Half Marathon last February, I've kept up my training and ran the Bluenose Half in May. Not my best time (in fact, my worst), but I'll blog about that at some other point and share some of the lessons learned during that race.

In the meantime, I'm kicking things off again as I begin training for my third marathon this fall. And since I've been told that it takes at least five full marathons under your belt before you really get a sense of this distance, I've decided to sign up for my third Running Room marathon clinic. And this time, it's being coached by my friend and running mentor, Wendy, and the 4:15 pace group is being led by Andrea!

As this will be my third marathon clinic and my sixth Running Room clinic overall, I thought I would share some of the reasons why I think clinics are so invaluable if you're trying a new distance for the first time, or trying to improve your time.

There may be days when you don't feel like running, and other days where the run feels super easy. Days when your legs feel like lead, and others where you're feeling super confident. But here are five things you can expect from a marathon training program, based on my experience.

5 things you can expect from a running training program:
1. A training schedule that works

If you look at the training schedule for your running class or clinic for the first time, it may seem a little overwhelming - all these numbers in columns, and things like "tempo," "Fartlek" (I know, what the heck is a Fartlek, right?), "speed" and the dreaded, "hills."

But most training schedules - whether Running Room or otherwise - are designed to make sure that if you stick to them, you cros that finish line upright and smiling. Over the course of weeks, they'll build a solid base of strength and endurance, through the mix of various tempo, speed, hill or long runs.

As your instructor will explain to you, you can probably afford to swap out one run a week with cross-training. But otherwise, trust the training - these folks know what they're talking about.

2. A running mentor...or two...or three...

Of course, there may be the occasional clinic that happens to be led by some poor soul who's agreed to do it because no one else stepped up to the plate. But of all the classes  I've taken, most of them were led by an experienced runner who could provide his/her experience and insight, whether on the course, or off. And while they were great leaders during the clinic, I've also found that I've maintained contact with a few of them even after the program finished and they've continued to be available to answer my questions or provide encouragement if I happen to run into them at a race.

In addition, most of the clinic leaders I've had have also been down-to-earth, genuine people who shared their struggles and experiences even from when they started as beginner runners. But some of my running mentors have also been fellow clinic members, many of whom have run several races but just like the feeling of fellowship that comes with a clinic.

3. A solid knowledge base

These days, there is no shortage of information about running to be found on the internet, if you're willing and/or able to do the research. But every clinic I've signed up for has also brought in a variety of experts on a range of subjects, such as cross-training, nutrition, sports psychology, stretching and more.

Sure, there have been the occasional overlaps between sessions where I felt I'd already heard something before, but for the most part, a lot of the knowledge and understanding I have about my own running has been from sitting in clinic sessions in the evenings and listening to these experts explain the way our bodies work when they are put under the stresses of running long distances. And somehow, some of that knowledge has stuck so that now I understand my own body better and can apply some of the lessons learned to my runs.

4. A source of inspiration

One of the most inspirational speakers I've ever heard speak about running wasn't a pro runner. In fact, he usually sticks to the back of the pack. But when James, a fellow runner from Halifax, was invited to speak about his experience training for his first half marathon in Colorado, I left the evening feeling inspired and energized. His emphasis was not about running your fastest time or being an elite athlete, but instead about enjoying the experience and celebrating your commitment to the training program. Throughout the years, I've met other inspirational runners through the clinics I've attended, and have often carried their stories with me on race day.

And inspiration doesn't only come from guest speakers - it also comes from sharing the trials and tribulations of an 18-week program with other fellow runners who are taking on the same challenge as you are. Each runner will have to face their own challenges - whether major or minor - at some point in those 18 weeks, and often it's those struggles and successes that become the source of even more inspiration.

Having trained for races on my own and in a clinic setting, I can also say that there's something about training with a group in a clinic format that also encourages me - inspires me - to push myself that much harder.

5. Friendships

Let's face it - commiting to a training program means that you're going to spend lots of time with the fellow runners in the class or clinic. And there's nothing better for distracting you from that long Sunday run than chatting away with fellow runners. Over the course of weeks, you soon find that you're learning more and more about the group. You're also sharing in each other's highs and lows, and soon become a strong support network for each other. Often times, the friends you make on the running course can understand the trials and tribulations of running much more than any non-runner ever can.

So, that's it from me for this week, running friends. But as the weeks progress and we count them down to race day, I plan to keep blogging about the highs, mediums, lows...and highs again...of my progress until I get to that starting line.

Until next time, may your feet be fleet, the wind in your hair and the hills flat.

~ HRG

HRG Runner Profile: Meet Kaitlyn!

Much like with Durwin, who I profiled last week, I've never met @Kaitlyn_S. However, she's become part of my running network on Twitter, and when I asked if she would be willing to be profiled on my blog, she willingly agreed to. I expect one day we'll run across each other at one of the local races, or perhaps our shoes have already crossed paths while running in and about Halifax.

In reading through Kaitlyn's answers to my questions, I've learned a lot about this busy and dedicated mother of two girls, run coach and aspiring Everest Base Camp climber! Who knew!

Without further ado, I give you Kaitlyn (@Kaitlyn_S, aka Sweaty Sneakers http://sweatysneakers.com), this week's HRG Runner in Profile!

HRG: Tell us a bit about yourself .
Kaitlyn: Who I am: Mom of two girls (5 and 3), run coach with Team in Training Halifax, married for five years, "mature" student at SMU, two full marathons, seven half marathons, various 10k and 5k and one Sprint triathlon.

HRG: How long have you been running? 
Kaitlyn: I've been running for a total of eight years, but really consistently and with some distance for almost four years.

HRG: How and why did you start?
Kaitlyn: In 2003, a good friend of mine joined the marathon clinic at the local Running Room to train for the first Bluenose Marathon (May, 2004). Not to be outdone, I decided that I, too could run long distances so I joined the half marathon clinic.

The clinic night fit my schedule better. And by that I mean that the marathon clinic was on Thursdays and everyone knows that Thursdays are pub nights. Such were my priorities!!

So I ran the very first Bluenose half in 2004. I kept running off and on, a couple 10ks over the years until I had my second daughter in May 2008. When I was pregnant (the second in as many years), I was just so sick of feeling big and inactive, so I vowed that I would start running after the baby came and "get my body back."

I ran a 10k when she was four months old, a half when she was 7 months old and my first marathon when she was 15 months old. Eventually, running turned into a life journey where I was able to really meditate on my priorities and goals. Yes, I did get my body "back" after having kids, but I've also realized that you can never get something back, you can only move forward and grow from where you are now. 

Running has given me the clarity of mind to learn how to love myself (which is still a work and progress sometimes) and be a better person. Mother and wife, yes, but more loving and accepting of others. For most of my life, I thought that I was as average as a person could be, but in learning how to push myself beyond what I thought my physical limits were, I realized that not only am I pretty special, but so is everyone.

And so my goal when I coached at the Running Room and now at Team in Training is not only to help the participants complete their race, but to help them believe in their own strength so that they'll keep running after the season is over. I'm a long way from prioritizing my running schedule around my drinking schedule, but it's all been a part of it. Running helped me make priorities, and I am on my own list.

HRG: Favourite part of running? 
Kaitlyn: How it makes me feel, I guess. Running was the portal into a new and more loving relationship with myself. I don't always "like" going for a run, but I'm always happy I went. So aside from the happy glow I get for the rest of the day, running has helped me feel comfortable in my own skin. Also, things like a getting a perky butt are nice incentives ;)

HRG: Least favourite part of running? 
Kaitlyn: Getting out the door. That is consistently the most difficult thing. You'd think that by now, I'd be over it. But sometimes I'm just lazy and waste more time dreading the run than I actually spend running.

HRG: Favourite time of year/weather to run in? 
Kaitlyn: Fall! Cool and sunny days are perfect. Winter is probably my next favourite, followed by spring (I hate getting wet feet) and last is definitely summer. I overheat really easily.

HRG: Favourite distance to run? 
Kaitlyn: Somewhere between 10 and 12k. Long enough to give you a solid buzz, long enough that if you do it consistently, you can really change your body, not so long that you are in pain or need a nap afterwards.

HRG: Favourite route (training or race) to run? 
Kaitlyn: I really like running downtown Halifax because the scenery keeps me distracted. But I also really, really like doing long training runs on the deserted country trail close to my house. After a couple of hours running alone surrounded by nature, I feel more centered and focused and optimistic about my life.

HRG: How do you keep motivated? 
Kaitlyn: By making goals. Sometimes that goal is distance, sometimes that goal is speed, but if I don't have a race penciled in on my calendar sometime in the next four to six months, I find it really hard to get out and run. That said, I'm coasting between training programs right now, but I've been coaching Team in Training Halifax half and full marathoners on Saturday mornings. So in order to keep up with their distances and not injure myself, I've been maintaining my weekly runs.

HRG: Best pre-race meal? 
Kaitlyn: Eat pasta run fasta! Seriously, the night before a race I eat a big bowl of spaghetti around five or six o'clock. And if the race is a half or full, I eat something like toast with peanut butter and a sliced apple around eight. For breakfast I am all about oatmeal. Good energy but not too heavy on my stomach.

HRG: Best post-race meal? 
Kaitlyn: Peanut butter and jam sandwich (or two depending on the distance) and chocolate milk.

HRG: Upcoming race goal? 
Kaitlyn: Montreal Rock and Roll in September 2012, but in the meantime, I'm training to hike to Everest Base Camp in April which is a three week trek carrying a 30-40lbs backpack.

HRG: Tips or words of wisdom for new runners? 
Kaitlyn: Stick with it. Don't let crappy runs get you down. Get a support network by joining a clinic or a run group. Don't expect miracles, changes to your body and fitness level take time and consistency. Eat right so that you can fuel your body.

If you hate your run every time, try something else, like a new route or some new music or a new pair of running pants that look cute on you. Have faith in yourself and your body that you can form new habits and become strong.

Read books like John Stanton's Running: Start to Finish. Don't let self-consciousness make you afraid to try. Make realistic goals. Ignore the haters and nay-sayers. Don't let being "slow" get you down.

But most of all? You aren't going to become a better runner by wishing you were a good runner. You are going to become a better runner by running. So even when it sucks, even when you don't want to, even when the weather isn't what you want, just go run. Make the commitment to do it, and then do it.

HRG: Thanks, Kaitlyn! And good luck on Everest! :)

HRG Runner Profile: Meet Durwin!

It's amazing how much support and inspiration you can find from other runners online - whether through blogs, Facebook, or Twitter! Following my last race - the Hypothermic Half Marathon - I had lots of fun chatting about the experience with runners who I'd never met, but who had also had the same experience and run the same course as me on the same day.

So, since it's been awhile since my last HRG Runner Profile, I decided to reach out to some of the running buddies who I've made online.

Without further ado, I give you Durwin (aka @Durwin)!

HRG: How long have you been running?
Durwin: I'm coming up to 2 years now.

HRG: How and why did you start?
Durwin: Medical reason. I started getting crazy symptoms, burning up, tired all the time. So I got some blood work done and my doctor said I was one step away from being a diabetic. You need to change the way you eat and get some exercise.

The first week after march break 2010, one day I went for a walk. A couple of days later, another walk. Eventually I was walking every day. By the middle of April I started adding a jog to my walk. Then I found an iPhone app called Couch to 5k and started doing that. My running took off from there.

HRG: Favourite part of running?
Durwin: Telling people how far I go and their jaw drops every time. Sackville to Joseph Howe superstore and back. Running home from work, downtown HFX to Sackville. Sullivan's pond to Forrest hills extension and back.

HRG: Least favourite part of running?Durwin: Marathons are grouped together every spring and fall, which limits me to how many I can do. I miss out on a lot of races.

HRG: Favourite time of year/weather to run in?
Durwin: Summer and fall. Nothing better than a 6am run in the park as the sun is coming up and it's not too hot out. I also like running in a warm rain. Feels great.

Here's a little thing I do. Sunday mornings I start my run at Banook Lake and do my run through Shubie Park, then go for a swim in the lake. 8am, 10 min swim feels great after a long run. I just jump in with my running clothes on.

HRG: Favourite distance to run?
Durwin: I don't know why but 24k is one of my most popular distances. Aside from 5k and 21k, I
usually run even numbers only; 12k, 18k, 32k, 36k.

HRG: Favourite route (training or race) to run?
Durwin: On the weekends during the summer my runs are at Shubie Park. Most people don't know that the trails go all the way out to Forrest Hill turnoff. During the winter I run along the Bedford Highway. There's a bike lane or sidewalk to use and the roads are clear. During the week I run around the city.

HRG: How do you keep motivated?
Durwin: If I get slack on my exercising, I start feeling like crap and tired all the time. I don't like that so I keep running and exercising. Plus it doesn't hurt to have a set of running goals for the year. Me and my wife plan a trip every year to a marathon, so we would be very disappointed if we spent all that money and had a bad run.

HRG: Best pre-race meal?
Durwin: Oatmeal, one serving. 1 small banana and half a glass of OJ 1 1/2 to 2 hrs before the race.

HRG: Best post-race meal?
Durwin: Bacon cheese burger, Fries and a milkshake.

HRG: Upcoming race goal?
2012 - Blue Nose Full, Johnny miles Half, Maritime Race Full, PEI Full, Valley Harvest Half, Moncton Half, lucky seven relay, Las Vegas Rock N Roll Marathon Full.

HRG: Tips or words of wisdom for new runners?
I always tell runners, no matter what, how tired, sore or what pain your in, run across the finish line.

HRG: Thanks, Durwin!

A tribute to Coach Wendy!

A little more than a month ago, one of my running friends messaged me and asked me if I'd be willing to help out with a project - she and another friend wanted to recognize Wendy Leiper for her great coaching of the summer-fall Halifax Running Room marathon clinic.

Anyone who's run with Wendy knows she is passionate about running and extremely generous about offering her wisdom, insight and enthusiasm to encourage other runners. I personally have benefitted so much from her encouragement and generosity. So when Carol asked if I'd be willing to help write an instructor profile for the Running Room Magazine, I said of course!

Carol and I got together a few weeks ago after soliciting feedback from clinic participants about Wendy's role as a coach and mentor, and sat down over chocolate-banana muffins and tea to write the piece together.

The result is this article on page 9 of the November-December Running Room Magazine.

We felt it was a great way to recognize Wendy and say thank you for all she's done to encourage, lead and motivate all of the runners who are lucky enough to have gotten to know her.

Thanks, Wendy!

~ HRG

Six songs to get you pumped on race day!

I must admit - I'm a dancer at heart. So when I hear a good tune, it usually gets me pumped. Which can be a good thing, when you're running a race. However, sometimes, if I'm in training mode, it can also mean that I get burned out before the halfway mark because I heard a good song and it got me excited and then all of a sudden my legs are pumping, my heart racing, I feel like I can fly...Till my legs give out on me and I realize darnit, I've done it again - let the music take over.

So there's a fine balance to choosing songs that will help you maintain your pace and not kick it too fast too soon on race day, but give you just the right boost at the right time when you need it.

Here's my list of songs that are always on my playlist, and that I just love to run to:

The "standing at the starting line" song: Black Eyed Peas, "I gotta feelin"
Every time I hear this song before a race or even before a tempo run, I just think to myself: "I gotta feelin' that this run's gonna be a good run...It's got the right tempo to let you start out slow enough out the starting gates but get your legs moving and the adrenaline pumping.

The "easy does it" song: Alicia Keys, "Empire State of Mind" (aka New York)
I love the piano and the beats in this tune. It's got just the right groove to keep me going at a steady pace, and for some reason I find whenever it comes on my iPod, I just feel inspired and the running feels light and easy. And yes, I do find myself singing along to it (apologies to those around me!). Good for partway through the run when you just want to maintain a steady pace.

The "I'm happy I'm running" song: Flogging Molly, "If I ever leave this world alive"
Whenever I hear this song, it reminds me of my brother, who made a playlist for me for my wedding last year. It's a great song for remembering that I'm alive, and thanking all of the friends and family who've supported me on my journey to race day. It's also got more of an upbeat tempo, so it's a good one for kickin' it.

The "extra push at around km 37" song: "Eye of the Tiger"
I know, it sounds cheesy, but believe me, it works. This is the "I'm invincible!" song. This one is good for that stage in the race where the pack has spread out, you might even be running alone (especially if you race in the Maritimes, where our numbers are a bit smaller). When this song comes on and it gives me that extra little boost I need to keep going (I recall listening to this song somewhere around km 37 of my first marathon, for instance).

The "kickin' it" song: "Sweet assed child o' mine" (DJ Donna Summer Remix)
This song...well, it just has that right mix of some cool dance beats, great tempo, and a nice guitar solo right in the middle. Maybe it's just me, but hearing it just makes me want to run, fast.

The "don't mess with me, I'm running" song: Beastie Boys, "Sabotage"
I just have to hear the opening beats of this song, and I just go...And I'm seriously "Don't mess with me!" The beat is great, the yelling into the microphone is great, and it's just a great song for giving you the extra kick in the rear to sprint it to the finish at the end of a long run.

Of course there are so many others I could list, but that's a little sample of the tunes I like to run to. What do you have on your playlist that you couldn't run without?

~ HRG

Inspirational quotes for race day

Running a race this fall? Here are a few of my favourite running quotes, courtesy of my running friend Wendy, who sent them to me in advance of my first marathon last year.

Whether you're running a 5, 10, half or full, your first race or your fifth, take some quiet time to read through these quotes before race day. You'll find they really help when you need some inspiration to draw on during your run.

"When people ask me why I run, I tell them, there's not really a reason, it's just the adrenalin when you start, and the feeling when you cross that finish line, and know that you are a winner no matter what place you got." ~Courtney Parsons

"Good things come slow - especially in distance running." ~ Bill Dellinger, Oregon coach

"Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired morning, noon, and night. But the body is never tired if the mind is not tired. When you were younger the mind could make you dance all night, and the body was never tired...You've always got to make the mind take over and
keep going." ~ George S. Patton, U.S. Army General and 1912 Olympian

“It does not matter how slowly you go so long as you do not stop.”~ Confucius

“I have met my hero, and he is me.” ~ George Sheehan

“I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” ~ Mike Fanelli, running club coach

“The body does not want you to do this.  As you run, it tells you to stop but the mind must be strong.  You always go too far for your body. You must handle the pain with strategy...It is not age; it is not diet. It is the will to succeed.” ~  Jacqueline Gareau, 1980 Boston Marathon Champ

“For me, like so many others, running is the answer. Out on the road it is just you, the pavement, and your will.” ~ John Bingham

"I believe in the runner's high, and I believe that those who are passionate about running are the ones who experience it to the fullest degree possible. To me, the runner's high is a sensational reaction to a great run! It's an exhilarating feeling of satisfaction and achievement. It's like being on top of the world, and truthfully... there's nothing else quite like it!" ~ Sasha Azevedo

"Everything you need is already inside." ~ Bill Bowerman

"To give anything less than your best is to sacrifice the gift." ~ Steve Prefontaine

"The only way to define your limits is to go beyond them." ~Anonymous

"It is good to have an end to journey toward: but it is the journey that matters in the end." ~ Ursula K. LeGuin

"Get going. Get up and walk if you have to, but finish the damned race." ~ Ron Hill to Jerome Drayton during the 1970 Boston Marathon

"Ask yourself: 'Can I give more?' The answer is usually: 'Yes.'" ~ Paul Tergat

"When you don't think you can do something, sometimes things just fall together really well on race day and you totally surprise yourself. So it's worth it to put yourself out there and take some chances." ~ Lisa Koll,
U.S. distance runner and four time NCAA Division One Champion

"Concentrate on small segments of your race at a time. For example, rather than obsessing about the distance that remains, simply complete the next mile in good form...try another, then another, until the race is done." ~ Jerry Lynch

And my personal favourite:

“To get through the hardest journey we need take only one step at a time, but we must keep on stepping.” ~   Chinese Proverb

What's your favourite quote that gets you through a long run or a race?

~ HRG

More inspiration for race day: giving thanks for your support network

Last summer, I was part of a marathon clinic group at the Running Room in Halifax. What I love about running clinics is that you get to meet so many different people and draw on each other's experiences and backgrounds to inspire each other. And by the end of the clinic, you usually get to know each other really well.

So last fall, after most of the group had run their races, we got together at a local restaurant to share some of each other's experiences and race stories. I had yet to run my race - Legs for Literacy in Moncton - but I showed up to hear how the others had fared (many of them had run the PEI Marathon) and learn from their experiences.

We took turns going around the table, each individual sharing their stories. Most of the women in my pace group had had a fantastic race, and accomplished, or even bested, their race time of four hours. Wendy had even qualified for Boston. And while I sat there fascinated by all their stories, my stomach was also tied up in knots, because I still had yet to run my race.

And then there was Greg's story, which I still carry with me to this day. He shared how he had made a point of thinking of all the people who had helped and inspired him through the several weeks and months of training, all of whom had played a part in helping to get him to the start line on the day of the race -- from his wife and family, to friends, colleagues and even members of the pace group he ran with.

He had then scribbled those names onto slips of paper, and put them in his pocket on race day. Then, when he reached a certain kilometre marker, he had started pulling them out, one at a time, thinking of the person and sending out a silent message of thanks to that individual. And then he left the slips of paper on the ground and kept running.

I love that story - it's such a good reminder of the roles that our friends and family and other support networks play in getting us to the start (and finish) lines on race day. And while I don't necessarily scribble people's names on slips of paper (there's just so much jammed into my water belt and pockets on race day, I don't think I could fit anything else in), I do make a point now of remembering of all of the people without whom I wouldn't have made it to the race course - from my husband (aka, "coach"), to my parents, my running group and friends. When my legs get tired and the kilometres seem endless, I send out a silent little message of thanks to them. And somehow, thinking of all the people who believe in me helps make my legs feel lighter and my determination stronger.

So if you're looking for inspiration as you prepare for your big fall race, take out a piece of paper and scribble down the names of all of the people who helped you get there. You'll be amazed at just how long that list is, and how strong your support network is.

~ HRG

Five inspirational movies about running

Preparing for your big fall race and looking for inspiration? Here are five movies about running that will get you all pumped up:

St. Ralph
A Canadian movie about a ninth-grader who trains for the 1954 Boston Marathon in order to wake his mom from a coma. I personally haven't read it, but Nancy Holland recommended it and the plot looks good. Next race, I'm renting this!

Run Fatboy Run
Features Simon Pegg (of Shaun of the Dead fame). Pegg plays Dennis Doyle, a lazy layabout down on his luck. He decides to train for (and run) the London Marathon in order to win back the love of his life and mother of his child. My favourite part: where Dennis faces the virtual runner's wall, then crashes through it. Whenever I think I can't go on, I remember him crawling to the finish with a broken ankle.

Rocky
Ok technically this isn't a running movie, and everyone knows this rags to riches story of Rocky Balboa, a club fighter from Philadelphia who trains for the world heavyweight championship. If you've watched the movie, you'll know there are also plenty of scenes with Rocky training to the tunes of "Eye of the Tiger" (one of my favourite running tunes), running up and down stairs, and racing his trainer on the beach.

Chariots of Fire
Truth be told, I've never watched made it past the scenes where Harold Abrahams completes the Trinity Great Court Run. It's a story about two athletes of different faiths who train to run in the 1924 Olympics. Considering it won 4 Academy Awards in 1981, including Best Picture, I think I'll add it to my list of movies to watch before a race.

Forrest Gump
"Run, Forrest, run!" Need I say more? Let's just say the pure joy Forrest Gump shows when he's running is something I long to hold on to throughout a race or a training run.

Those are my five. What running movies do you recommend?

~ HRG

The power of inspiration: together, we can do so much!

This weekend, I participated in the CIBC Run for the Cure in Halifax. It's the fourth or fifth year I've run, and each year I always run for three people: my mom, who beat breast cancer about 12 years ago; her best friend, Lynn, who struggled with breast cancer for years before it spread to her organs and then sadly passed away, leaving behind two young children; all of us - because I'm not sure what the statistics are these days, but I know it's something like one in three women will have breast cancer in their lifetime. I also know that all of us - each and every one of us - knows someone who has been affected by breast cancer. None of us is immune to this disease.

But yesterday, when I woke up, it was grey and raining, as yet another hurricane - this one Ophelia - passed by our small city. I was still recovering from a pretty tough canoe trip into the interior with my dad, and I thought, "heck, I'll show my support in some other way." I had tentatively made plans with another friend to meet her there, but as she ended up being busy, that gave me the out I was looking for.

Until I scrolled through the Facebook posts on my page, and I saw this one from my running bud Nivose:

"Dont feel like doing the Run for the Cure this morning in this weather! Then again, no one ever feels like getting breast cancer... So I'll be there!"

Well that was all the inspiration I needed to kick my lazy butt out of bed, pull on my pink running top and gather the rest of my gear, and head out the door to The Commons, where it brought tears to my eyes to see the literally thousands of men and women of all ages who had braved the rain to come out in support of this cause.

Their pink feather boas and other pink apparel might have been getting drenched in the rain, but none of the people there were complaining about it. Everyone around me had smiles on their faces, was dancing to the music at the start line, and happy to be there.

As the start time approached, we counted down from 10, and then headed out. I told myself I'd just do an easy run, but of course when you're in those situations with thousands of people around you, the adrenaline gets pumping and you can't help but try and race yourself a little bit.

I'm not going to lie: after three weeks of not running (due to the lead-up and after my canoe trip), that 5k on an empty stomach was a little tough. I ran without my Garmin (or my music), so I have no idea what my time was, but that's not this was about. As I crested the hill next to the Halifax Clock Tower, I definitely slowed and my legs were feeling it, but I told myself - "this is for you, mom, Lynn, and all of us..." and I kept going, eventually making it back to the muddy field at the finish, where hundreds of other runners, walkers and on-lookers were gathered and cheering people to the finish.

Walking away from the field, I was so thankful to Nivose for her inspirational post - it meant the difference between me showing up and being part of a great cause on a rainy day, or me laying at home in bed and not contributing.

In the days and weeks to come, as we lead up to the Toronto Marathon, in which I will  not be running but at least a dozen of my friends and colleagues will be, I'll be sharing stories and thoughts of inspiration to help pump up my fellow runners before their big days. Because yesterday was a testimony to the power of inspiration, and the impact that one positive thought or comment can make on other people.

I'd love to hear your inspirational stories too, so please share them here!

Happy Monday, everyone,

~ HRG

Catching up on an inspirational HRG Runner Profile: Erin Poirier & Team Love 4 Gambia

I first profiled Erin Poirier as she was still several months of training away from her run across The Gambia to raise money for the Nova Scotia Gambia Association.

As I started following her blog and chatted with her off and on over the weeks before her departure, Erin seemed more than ready to face this challenge -- she'd trained for months, she'd had a great Boston Marathon experience. She had a team that included a nurse, driver and fellow runners. She had a shoe sponsor (ooh, how I'd love some bright pink runners myself :) ).

Two weeks before her flight out to The Gambia, Erin's coach, Cliff Matthews, suggested that she take the time off to rest before her 17-day run. She would be running at least 23 kilometres a day for two and a half weeks, and she'd already injured herself. This was time for rest.

The eve of her departure, I messaged Erin on Twitter to say that I imagined that she must be really excited. She soon tweeted back:

"@Love4GambiaErin I'm so excited that it's turned into ecstatic! RT @HFXRunnerGirl: You must be so excited, Erin!"

But no matter how much training Erin put in over the course of 7 months, no matter the planning and thinking ahead, I'm sure no one on the Love 4 Gambia team could have predicted what a life-changing and inspirational journey that run across The Gambia would be.

Once Erin and her team arrived in The Gambia, they began blogging about her run on a daily basis. Soon, all of us who were reading her posts were pulled into the experience. We soon became familiar with her team -- Ashley, Pa Modu, Kebba and Spider -- and learned how much a part of the experience Team Love 4 Gambia was. Of course it helped that Erin is a great writer, and soon we were sucked into the experience.

In fact, one Saturday, partway through Erin's run, I was meeting a bunch of running friends, including Wendy Bungay, for brunch. But instead of perusing the menu at Chez Tess to decide which of the yummy brunch options they would choose, Wendy was busily scrolling throug her iPhone, a frown on her face.

Then,

"Oh good. There's a post from her," she said.

It turns out that Erin hadn't posted for a couple of days, so some of her friends had started to worry -- Erin had posted so regularly that to not hear from her (although we all knew she was in a location where Internet connections were scarce) was worrying.

In the end, after two taped groins, difficult discussions with her gut over food (you really should read her blog posts to see what I mean), heat, exhaustion, running with mamas and children in flip flops, yoga on the side of the road, a missing Akon tape and 423 kilometres, Erin, Ashley, Pa Modu, Kebba and Spider made it to Banjul and jumped into the Atlantic ocean on July 26, 2011.

But instead of telling you about it, I suggest you read one of Erin and Ashley's more recent posts, where they reflect on the journey (which brought tears to several readers' eyes, including mine).

And then I suggest you start at the beginning of the team's run through The Gambia, and read forward. You'll be sucked into her inspiring journey just as I was. And perhaps, you'll be inspired to make a donation, however small or big, to Love 4 Gambia so that children in The Gambia can grow up big and strong.

Congratulations, Team Love 4 Gambia. You are true inspirations.

~ HRG

HRG Runner Profile: Jonathan Kirk

I'll get right down to it: Jonathan Kirk is training for a 100 mile race. Yes, that's right -- there are two zeros in there, and that's equivalent to 160 kilometres! Kinda makes any other distance seem piddly, doesn't it?

Then again, it takes a special kind of person to not only want to do it, but then to stick to a rigorous training program over the course of several months, including 100-kilometre weekends, a few very early morning runs in the dark and one all-night run to Peggy's Cove and back.

Since discovering Jon's blog, I've been following his progress on his blog with a mixture of awe and curiosity -- what on Earth makes someone want to do something like a 100 mile race? Most of all however, I've been just so impressed with his determination. Yet another runner from whom to draw inspiration!

Leadville is less than two months away, so I was grateful that Jon took the time to answer my questions for this week's HRG Runner Profile. I wish him all the luck in his continued training as Leadville approaches, and I know there will be cheers resounding all the way from Halifax when he's standing at the start line in less than two months!

So without further ado, I give you Jonathan Kirk!

HRG: How long have you been running?
JK: I have been running since I was 11. I'm 39 now so that makes 28 years. I have taken a few breaks in those 28 years but I always came back to a new sense of purpose and wanting to run again.

HRG: How and why did you start running?

JK: I started running because when I lived here as a kid I never learned how to skate and hockey was expensive, so running was the cheapest and easiest thing to do.

(PS: I still can't skate to this day...anyone give lessons?)

HRG: Favourite part of running?

JK: Knowing sometimes that I have done more then most people by 10 a.m. on a Sunday morning.

HRG: Least favourite part of running?

JK: Sore feet.

HRG: Favourite time of year/weather to run in?

JK: I love running the spring, summer and fall. I almost always take December/January off from running completely. This helps my overall recovery from a long running session. I really like running in the rain -- keeps me cool and I just run that much better.

HRG: Favourite route (training or race) to run?

JK: I really like my Purcells Cove road loop. It gives me nice flat sections and great hills for 30 kilometres. Favorite race is the Hood 2 Coast Relay. It’s the mother of all relays. Think of the Cabot Trail Relay times  1,000: 1,000 teams, 12,000 runners. Just a classic race.

HRG: Favourite distance to run?

JK: I like running between 15-20k. I like racing in the half-marathon.

HRG: How do you keep motivated?

JK: I like having a goal and I usually tell one person about this goal, so that person can  hold me to it.

HRG: Best pre-race meal?

JK: Pasta, a little sauce, nice big salad and garlic bread......YUMMY.

HRG: Best post-race meal?

JK: The pulled pork sandwich with a side of Mac-n-cheese from Boneheads. They are make the best BBQ in Halifax.

HRG: Upcoming race goal?

JK: Right now I'm training for my first ultra-marathon. I'll be running in the Leadville trail 100 miles (or 160 kilometres) race. This race starts at 10,500 feet above sea level and tops out at 13,000 feet above sea level. Leadville is one of the hardest ultra-marathons in North America and only 53 percent of starters finish...This is going to hurt a lot!!

HRG: Tips or words of wisdom for new runners?

JK: New runners should know that not every day will be a good run day. You will struggle and it may hurt, but just keep moving forward, it does get better.

This is one of the best quotes I read once:
Pain is inevitable. Suffering is optional.

Say you're running and you start to think, Man this hurts, I can’t take it anymore. The hurt part is unavoidable reality, but weather or not you can stand any more is up to the runner himself. This pretty much sums up the most important aspect of marathon running.

~ HRG: Thanks Jon, and good luck!

HRG Runner Profile: Jennifer Marsan

Jen and I go back...Waaay back to the day when we were neighbours as little kids. We were great friends and spent tons of time together playing with our Cabbage Patch dolls, biking, skipping and dreaming of the future. Unfortunately, when I moved and then Jen's family did, we gradually lost touch, connecting only every so often. Life sometimes has a way of taking you in different directions, no matter how close your friendship.

Up until we reconnected on Facebook, and then started chatting about running.

Recently, Jen told me that she'd started running again, with a goal of running her first 5k race in August, and then her first half marathon in the fall. I've been so impressed by her determination and stick-to-itness (particularly since there aren't any running clubs in Brooklyn, so she's been doing this all on her own, and she's the mother of two young boys), and I'm sure she'll be as much an inspiration to other runners, whether seasoned or new, as she is to me.

Without further ado, I give you Jen Marsan, today's HRG Runner in Profile!

HRG: How long have you been running?

 I have been running for three months. I started over a year ago, but I honestly had a tough time keeping it up with kids, and work. Then in November of this past year my whole family moved to NYC and after a whole winter of being cooped up in an apartment I was ready for something outside. I had been following your blog and got inspired to start again. This time I committed signed up for a 5km and a half marathon to keep me motivated.

HRG: How and why did you start running?  

I started the first time because I was looking for variety in my workouts. This time it was deeper. I moved to NYC due to my husband's work, and I was at loose ends. I had left my job that I loved, and didn't have permission to work here so I needed a goal, a focus, and after reading what running did for you I thought this is perfect. It is goal based and your body is a continual work in progress, so it is personal; it feeds your soul.

HRG:Favourite part of running?

The feeling you get when you have been struggling through a week of training and you finally have that great run. There is nothing like that feeling, because you know that all those difficult runs made that great run possible.

HRG: Least favourite part of running? 

As a new runner you have those days that just suck and you feel like you are never going to get any better and your progress is so slow. That is tough because the self-doubt kicks in -- especially when you see those runners that make it seem effortless. In NYC there are plenty of those believe me.

HRG: Favourite time of year/weather to run in?

Favourite weather is rain, or cooler weather -- humidity is my enemy that I am trying to make friends with these days -- it's not going very well...

HRG: Favourite route (training or race) to run?

Right now it is the promenade in Brooklyn Heights or the Brooklyn Bridge Park. I will be tackling Central Park in Manhattan, and Prospect Park in Brooklyn when my longer runs begin in the next couple of weeks.

HRG: Favourite distance to run?  

Not sure yet, I am still building my base. I am hoping that I will love long distance!

HRG: How do you keep motivated?

Knowing I have a half marathon in October is making me stick to it, but more than that it is a personal goal I have set to keep at it. That is more powerful than anything external.

HRG: Best pre-race meal?

Not sure. Any tips?

HRG: Best post-race meal?

Same as above!

HRG: Upcoming race goal? 

5km, then the Half

HRG: Tips or words of wisdom for new runners? 

As a new runner myself I can say that you it is not always easy, but if you keep at it you will get stronger. Set a goal if not a race, a distance. Follow a training schedule, start with a group or a friend. Then when you have that great run you will see it is all worth it!

HRG: Thanks Jen!

Week 15: Let the taper begin!

Woohoo! I completed the second 32k of the training program yesterday. The taper begins today!

Because last week's long slow distance went fairly well with my pre-run dinner of Gordon Ramsay's Pancetta Spaghetti with a side pep talk by hubby, I asked him to make it for me again this Saturday. I followed last week's menu of no dairy and one small glass of wine, then headed to bed early. And...miracle of miracles, I actually managed to get a good 6-7 hours of sleep!

Since this was Easter Sunday, I knew most of my running buddies wouldn't be at Run Club this week. I had the option of putting my 32k run off till Monday or just getting 'er done on Sunday. And since Steve had put in the effort of making me my pasta meal the night before, I knew that once again there was no putting it off. So after sleeping in a wee bit and making sure my Garmin and iPod were charged, I headed out at around 9:30.

Although the Weather Network had called for an 80% chance of rain, by the time I headed out, all that remained was a light fog.

I'd spent a lot of time reading other runners' inspirational blogs and soaking in the post-Boston excitement last week. Among them was runner Erin Poirier's blog post -- Boston with Love -- where she recounted her Boston highs and lows -- from running with a demon to running like an awesome runner.

As I headed along the gravel trail near the Armdale Yacht Club, the sun beginning to poke through the fog and glint off the water, I thought about Erin's experience and I decided to try running like I was awesome. And as I climbed the steep slope near the boat dock, the air smeling like seaweed, I smiled to myself for the first time in many a long run. The rain had held off, I had the support of my husband and running friends who believed in me...and all I had to do was three repeats of 10k, plus a 2k to finish it off. Easy peasy. And my legs were feeling good!

The day before, I'd set out for an easy 6k run, but with the sun shining and the tunes cranked on my iPod, I once again reverted to my usual pattern of giving 'er for the first 2k, building up the lactic acid in my legs till they were cramping, and then having to slow down for part of the run. As I realized what I was doing, I kind of chuckled to myself. Will I never learn? Yet although I held back on the pace for the rest of the run, I still managed to maintain a 5:40ish or better pace for the remainder -- almost a tempo pace, and I wasn't even trying!

Which was another reason for the confidence I had as I continued on Sunday's long run, past the Northwest Arm, the fog cloaking the horizon in a romantic kind of way. By the time I made it up to Oxford, I was only 3k away from my first 10k. After that, I'd only have two more 10ks left plus a 2k. Easy!

I continued, turning onto Inglis to Tower, then into Point Pleasant Park. What a treat to run on cedar chips and soil...a nice break on the knees. I almost felt playful as I ran through the forest, chickadees chirping in the trees and dog walkers enjoying the trail.

At the halfway point, somewhere near the Seaport Market, I let out a silent cheer -- 16k down, only 16k left to go, and I was feeling strong! Nothing like the pain and agony of a few weeks ago, when I'd been doubting my abilities to do this. What a difference a good night's sleep, the right nutrition and confidence makes!

At around 20k, the sun finally came out. Although I started to tire and I was getting a little warm, I didn't worry. I'd just run all the way up Devonshire Rd -- a long, gradual incline -- and knew part of my tiredness was due to that hill. Meanwhile, the GoodLife Marathon in Toronto will be mainly downhill for most of the way.

Running along Windsor and turning left onto Joe Howe, I did feel awesome. I'd just run 24k, and I was only 6k from 30. At this point it was all about running down each 10 minutes until a walk break, and while I was tired, I wasn't disheartened. What a beautiful day for a run, I thought to myself as I ran along the Rails to Trails, past families, friends and couples out for a walk.

Eventually, after three hours and 39 minutes, I made it home. Walking along the trail behind our house, I really did let out a cheer. Because now, the taper begins!

Looking over my Garmin records from the last four months, I thought back on all of the hours of training I'd put in, and I felt proud. No matter what happens on race day, I know I've put in the effort and I'm ready. And more than any time goal, that's something to be proud of!

~ HRG

Week 14 complete & 15 begins: the sun, the rain, the lows, the highs...the inspiration!

Where the heck is the sunny weather that graced us just last week? My fingers are still cold from tonight's speed training at the SMU track and a run home in rain and zero degree weather! But I felt pretty strong as I made my way around the track for two sets of four laps, averaging around 5:09-5:14/km, which isn't bad for a four-hour time goal, I'm told.

We are now into week 15 and race day is 24 days away! Little butterflies are starting to hatch from their cocoons and flutter in my belly when I think about running down Yonge Street along with thousands of runners...Eep!

Anyways, last week kinda went down like this:

Monday
In an effort to get some last-minute leg strength training in, I decided to do leg exercises at the gym prior to an hour-long Body Pump class. I felt ok, except that...

Tuesday
...On Tuesday I set out for my tempo run late after chatting with Wendy and Carol at the Running Room. Most of the group had already almost completed their 6k tempo as I started around the Commons, and I noticed my pace slowing and my legs struggling to keep up with a pace almost a minute slower than the previous week's tempo. I definitely wasn't coasting along like a running goddess. In fact, I was struggling at even 4k. So after my second lap around, I decided to head back to the Running Room -- a little deflated and worried, I will admit, especially after the difficult time I'd had with Sunday's long run.

Wednesday
Feeling a little stressed about how tough I'd been finding the runs, I emailed Bruce, our clinic leader (and manager of the Running Room on Spring Garden Road), and asked him for any advice. He was amazing and answered within a couple hours, saying that often times, difficulties in performance can be linked to iron deficiencies, especially in women. Which makes sense for me, as I've been diagnosed as being slightly anemic.

Bruce also suggested that I might be overdoing it -- that often we feel like we have to do all kinds of cross-training in order to be strong, but that with only four weeks away, I might want to cut back on the lower body strength training and just focus on having a strong core and upper body. His was advice was to take it easy for a couple days and put my legs up.

So I did.

Thursday
After work, we got together with some fellow runners to see our friends Wendy and Greg off for their Boston Marathon. We were so excited for them! We promised to watch their progress on Monday and send them all kinds of positive energy so they'd coast through the course. I love being part of a strong running community -- there is so much inspiration and support to draw on!

Bruce was there among us and I really appreciated him making a point of coming by and checking in with how I was feeling. He also made me feel a little better by admitting that he hadn't finished his hills the previous day, since he'd been feeling a little under the weather. "You're just going through a rough patch," he said. And I believed him.

Coming home that night, I told my husband I'd love to qualify for Boston one day. "I don't know which of you to believe," he joked -- referring to the fact that only a few days ago I'd been ready to quit running, and now I wanted to qualify for one of the largest marathons in North America!

"My heart wants to run, but sometimes my body doesn't listen," I said by way of explanation. I've never hidden that running is such a love/hate thing for me!

Friday
I opted for Zumba instead of a long run. I love Zumba -- one of my favourite cross-training cardio activities!

Saturday
In the morning, I stopped in at the Running Room and pick up some gels for Sunday's long run. I'd been debating hopping on the bike for half an hour or so, just to keep the impact off my legs, but then I decided to head out and see how I'd feel on a 6k run. My Garmin had died, but I didn't worry because I'd read Jon's blog only the day before about how he'd forced himself to run without a watch for a few runs and just enjoy the run instead of focusing on getting the last few 100 metres in or stay on pace. It was kind of refreshing, I must say.

The run itself was ok...Not great but not horrible. My left achilles tendon was a little tight, and when I stopped I had some weird throbbing ache in my right hamstring, but I worked that out with an hour and a half of Ashtanga yoga with Andrea and her sister Diana, and I felt so much better afterwards!

Another great thing that happened on Saturday -- I found out that my friend Jen was inspired by my blog to start running again! I'm so proud of her for starting again, because I myself know how intimidating starting to run again can feel, if you've been away from it for even a few months. And I'm so glad I've been able to inspire someone as others have inspired me.

Saturday night, my husband cooked me my favourite pre-race/long run meal: Gordon Ramsay's Pancetta Spaghetti. He gave me a great pep talk, encouraged me to get a good night's sleep and just get 'er done in the morning, even though the Weather Network was calling for rain. I felt encouraged by his support, and went to bed to try and get a few hours of shut-eye.

Sunday
Morning broke windy but not raining, although it was grey. I hadn't slept overly well, but I slept more than I usually do. Part of me really just wanted to stay in bed, but I knew that after Steve spending an hour and a bit cooking me my pre-run meal (after he'd had a long day at work) and giving me my pep talk, there was no backing out of this 29k run.

So I ate my oatmeal and half an apple, pulled on my gear, and headed out the door to drive downtown to the Running Room. Carol was there and had volunteered to be our pace group leader, since Wendy was in Boston enjoying a buffet with all of the Canadian runners before Marathon Monday!

We headed out, and actually had to pull back on our pace a bit since we were keeping pace with the four-hour group as we ran down Quinpool and turned right onto Connaught. I was a little worried that I hadn't dressed warmly enough, but since it hadn't started raining yet, I felt ok after about 10 minutes or so.

It's amazing what a difference running with friends makes when you're on a long run. Pretty soon we'd reached the start of Rails to Trails, and as we made our way along (with me trying to identify the songbirds in the bushes -- I spotted an American Goldfinch singing his heart out at the top of a trees and heard a few chickadees warbling away), we started picking up the pace. And then we were in Bayers Lake and at the Coke plant at kilometre 11.5. The wind was pushing us up the gradual incline, but didn't feel too strong on our backs. I was looking forward to running back downhill for the next 5k or so.

Or so I thought. Just as we turned around and started heading back into the city, the wind started driving rain into our faces. Cold. Wet. Drizzle. In fact it was so cold I started worrying I might have to flag down a cab at Bayers Lake before we headed back onto the trail. But I carrried on, knowing that if I stopped, I wouldn't want to start that run again.
Instead, I picked up the pace. I just wanted to get out of that weather, so I just put my head down and started pumping my legs a little more. The pasta dinner from the night before seemed to be doing its job, because I felt pretty strong.

Soon enough, Barry neared me and we started keeping pace with each other. We barely spoke until we reached the end of the trail -- we both just wanted to get it over with (he was wearing shorts and his legs were fairly cold -- nobody had expected this weather). Remembering that I'd once mentioned having Raynaud's syndrome, Barry kindly lent me his gloves, saying he didn't need them. Thank goodness -- he was a life saver!

As we got off the trail and could feel ourselves getting nearer the store, we started chatting again about vacation plans, work, whatever -- just shooting the breeze and making the time pass more easily by having someone to talk at.

When we reached the store, I decided to do the last 6k of my run on the treadmill. I just couldn't imagine going back outside for another 30 to 40 minutes. And after I finished those last kms, I still felt pretty good! Yay!

Monday
Marathon Monday! Woo! Andrea, Carol and I spent much of the day glued to our computers, watching Wendy and Greg's progress on the athlete tracker for the Boston Marathon. I also watched the #bostonmarathon feed, and was fascinated. In fact I'd have to say this was the first time I'd ever been so fully engaged in a sporting event in my life! Watching the play by play of the men's and women's races was just so exciting, and inspiring!

As we watched our friends' progress, we could see from their paces that they were just out there to have a good time and enjoy the experience. And what an experience it must have been! The Twitterverse was just buzzing with #bostonmarathon fever (at least among the runners)! I stand by what I said last week -- I'd love to be able to qualify for Boston one day. But now that the BQ has been made more aggressive, I'm not sure if that's achievable. Who knows!

Watching the buzz around Boston, I learned two things:
1) that even the pros have bad days. Kim Smith's interview after she had to bow out of the race when she had led it for almost half the course was especially heart-wrenching, but also reassuring;

2) that there is a difference between "racing" and "running" a marathon. And if you do the latter, you're more likely to have a fantastic time! Wendy and Greg's experience has inspired me to try and just run the GoodLife Marathon -- enjoy the course (dowhill most of the way, baby!) and the crowds, and soak in the experience. Here's hoping my type A personality will let me do it!

Finished the day with Body Pump but no leg weight training, hoping I wouldn't overdo it like last week. But...

Tuesday
...As it was another grey rainy day, and I'd had enough rain and cold with Sunday's run, I opted for Zumba. I did ok up until 45 mins in, then started to feel really really weak...I could tell my core and abductors/adductors just weren't recovered from Sunday's run yet (I just couldn't shimmy my hips like I usually can :P ). Maybe I should have eaten more before the run (I was hungry most of the day) or maybe I should have actually taken a rest day after a 29k run! I'm planning to just take it easy next Monday after Sunday's 32k.

But whereas a few weeks ago I might have beaten myself up for feeling tired after a workout, I opted to just see it as "a day" and move on to the next day. Just a day.

And race day is 24 days away! Woohoo!
~ HRG