I've been away for the last couple of weeks on work travel, so getting the runs in was a little tougher. And what I came back to in Calgary wasn't exactly setting the scene for a smooth transition back into the training program - while it hasn't been as cold as it was when I was away, it was still fairly cold. But the biggest problem has been the slick pavement and large chunks of ice, which haven't really instilled confidence in me when it comes to attempting tempo runs on this slick surface. For some reason, Calgary doesn't seem to plow all that much after snowfall - and there's been a lot of snow lately!
So for now, my plan is to head to the gym for a treadmill tempo/interval run, and then when pace isn't an issue I'll do a medium run tomorrow and a long slow run Sunday. (In comparison Halifax seems to have gotten its first shovel-worthy dumping of snow today!)
In the meantime, check out my article on winter running in Calgary, which I just discovered is hot off the press in the Nov/Dec issue of OptiMYz magazine (pp. 75-7).
Enjoy, and stay safe and warm out there, runners!
~ HRG
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Friday, December 13, 2013
Sunday, November 17, 2013
NaNoBloPoMo (Nov 16): The Bone Cage - Great inspiration for athletes, and perspective
It's been awhile since I've wanted to do a review of Angie Abdou's The Bone Cage. I read it a few years ago while I was training for a marathon, and it really resonated with me.
The book is about the story of two young athletes, both of whom have qualified for the Olympics - one in swimming, the other in wrestling. They have spent their whole live training for this moment, and it is about to arrive.
Both spend literally all their time sleeping, eating, training, sleeping, eating, training....Their whole worlds revolve around their sport and their goal of winning an Olympic medal. He is still in university, but she has graduated and is working at the fitness centre to try and make enough money to keep training. And if it doesn't work out, neither one really has a career option other than what they have directed all of their life's energy towards since they were little.
Once they qualify for the Olympics, they become so isolated from those around them - their competitors are now a threat, their families don't really understand how important and isolating it all is - that the two athletes turn to each other and become friends.
As one reviewer put it, The Bone Cage is about the struggle of self actualization while being trapped within the physical body and trying to push it as far as it will go.
For me, it's also about the lengths to which professional athletes have to commit their lives to a sport to even make it to the Olympics, let alone win a medal. There's a sort of pathos about this story that made me feel that I was glad I had something more than my sport. As a teenager, I used to bemoan the fact that my parents hadn't put me into competitive gymnastics earlier. I had the strength and the determination, but I had started too late and all of the girls my age were years ahead of me.
But reading this book, I realized that I'm happy that I haven't committed my entire life to a single sport. Because if something happens to you while training, that could be it. And then you have to refocus your entire life on something else.
Every so often, I'd run into girls in my gym club who would tell me they used to compete with such and such girl who was now competing at the national level - the only thing is, the first girl had gotten injured and lost months' worth of training, while the second had been lucky enough not to get injured...yet...
Reading this book also helped me put my running training into perspective. So often, because marathon or half-marathon training require us to put so many hours into our training, the running does begin to consume our lives. Till all we do is eat, sleep, breathe running...
But I'm not a professional athlete, and my only competition on race day is myself. So it's ok to sometimes take a step back from things and live a little outside of the running. And that balance can only serve to make us happier, healthier individuals.
Long story short The Bone Cage is well worth the read, and I recommend it to anyone, whether you're training for your first 5k race or marathon. It'll give you some much-needed perspective.
~ HRG
The book is about the story of two young athletes, both of whom have qualified for the Olympics - one in swimming, the other in wrestling. They have spent their whole live training for this moment, and it is about to arrive.
Both spend literally all their time sleeping, eating, training, sleeping, eating, training....Their whole worlds revolve around their sport and their goal of winning an Olympic medal. He is still in university, but she has graduated and is working at the fitness centre to try and make enough money to keep training. And if it doesn't work out, neither one really has a career option other than what they have directed all of their life's energy towards since they were little.
Once they qualify for the Olympics, they become so isolated from those around them - their competitors are now a threat, their families don't really understand how important and isolating it all is - that the two athletes turn to each other and become friends.
As one reviewer put it, The Bone Cage is about the struggle of self actualization while being trapped within the physical body and trying to push it as far as it will go.
For me, it's also about the lengths to which professional athletes have to commit their lives to a sport to even make it to the Olympics, let alone win a medal. There's a sort of pathos about this story that made me feel that I was glad I had something more than my sport. As a teenager, I used to bemoan the fact that my parents hadn't put me into competitive gymnastics earlier. I had the strength and the determination, but I had started too late and all of the girls my age were years ahead of me.
But reading this book, I realized that I'm happy that I haven't committed my entire life to a single sport. Because if something happens to you while training, that could be it. And then you have to refocus your entire life on something else.
Every so often, I'd run into girls in my gym club who would tell me they used to compete with such and such girl who was now competing at the national level - the only thing is, the first girl had gotten injured and lost months' worth of training, while the second had been lucky enough not to get injured...yet...
Reading this book also helped me put my running training into perspective. So often, because marathon or half-marathon training require us to put so many hours into our training, the running does begin to consume our lives. Till all we do is eat, sleep, breathe running...
But I'm not a professional athlete, and my only competition on race day is myself. So it's ok to sometimes take a step back from things and live a little outside of the running. And that balance can only serve to make us happier, healthier individuals.
Long story short The Bone Cage is well worth the read, and I recommend it to anyone, whether you're training for your first 5k race or marathon. It'll give you some much-needed perspective.
~ HRG
Sunday, August 11, 2013
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
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
Monday, April 1, 2013
What are you running for? Taking some time to reassess my goals
Hello, blog readers! Yes, it's been awhile - I've been on a bit of a writing hiatus while I took some time to myself to sort through my running goals and my relationship to running.
Maybe it's obvious from my last post, where I compared running sometimes to feeling like a turtle, and sometimes a fast fox. Truth is, over the last few months, I'd been having fewer and fewer foxy days, and many more turtle ones. I was getting to the point where I dreaded heading out for a run, struggled my entire way through it, and then came home and felt upset with myself about having had a tough run.
My goal had been to train for the Fredericton full marathon this May with a couple of girlfriends, and I'd struggled my way though most runs longer than 16kms.
So one night before a scheduled 29-kilometre run, which I'd been groaning about all week, hubby sat me down and switched into coach mode.
He pointed out that I'd been dreading my runs more and more, whereas I'd been enjoying my yoga classes more and more. And reminded me that the reason I run is to have fun. If something that's meant to be fun was causing me stress, then it was time to change things.
We agreed that I'd take a step back from running and reassess my goals while focusing on things that I enjoyed, like yoga, strength training, Zumba and other classes. I tentatively decided that I'd aim for the Bluenose half marathon rather than doing a spring full, and then I'd reassess whether I wanted to do a full this fall.
I'll admit - for the next two days, I had a really hard time with this decision. I felt like I was letting myself down, and my running buddies, not to mention my blog readers. But my running buddies turned out to be super supportive, and I found myself enjoying the shorter weekly runs now that the pressure was off.
Beyond the psychological hurdle of running 50+ kilometres per week over an 18-week period, I realized a few other reasons why marathon training just wasn't cutting it for me anymore:
- It's a huge time commitment that impacts not only you, but your family members and their schedules. Just getting to run club on time after working a full day was proving to be a juggling game, given that hubby and I have only one car.
- Fitting in all the weeknight runs meant I had less and less time for other cross-training and doing things I enjoy, like yoga.
- Sundays were ending up being all about running, then recovering from the long run. Which wasn't a lot of fun given that hubby and I only have Sundays to spend together.
- I found myself spending a LOT of time thinking about running, planning my runs, planning my meals, talking about running...Which is great if you live with a runner but a little repetitive for non-runners.
Since making the decision to step back from the full, I've been spending more time doing cross-training and strength training. I've managed two or three runs during the week, and then the long run. Yesterday's run was an easy 16-kilometre run with the Running Room Run Club. I found myself chatting to new folks and enjoying myself more than I had on any long run in months (then again the sunny day could have had something to do with it too).
So I'll run the Bluenose half this spring, ad reassess my fall goals after that. But right now I'm feeling happy with that decision.
Have you had to take a step back from running? Have you found it to be a love-hate relationship? How have you coped with it? Inquiring runners want to know!
~ HRG
Saturday, March 2, 2013
There's running, and then there's running stupid...
I know, I should really know better. I mean, how many years have I been running? But still, every so often, I catch myself doing it - running stupid.
Take last Sunday, for instance. I had a really really tough 19kms. The kind of run where you just want to quit at just over the halfway mark, because you can't even think how your legs are going to make it the rest of the way. Hills feel like they're 20 degrees steeper than they actually are, and there's just no more gas in the tank.
Not a fun run. Those are the days that I catch myself asking, "Do I really want to do this? Do I have to run a marathon this season? I could just start doing other things...yoga...dancing...strength training...This is getting boring and I'm not enjoying this."
According to one of my running buddies, who'd been kindly hanging back with me as I fell further and further away from the pack, at the moment where I told her to go ahead, since I was going to walk up the hill at Chebucto, I gave her "dagger eyes" when she asked if I was sure.
Oops.
I walked, and they ran ahead.
But then, after a short walk break, that little voice inside me that doesn't like me to quit said "Ok, let's go again." So I did. And I caught up with the group, who gave me a little cheer of encouragement for my super bad comeback.
...a comeback that didn't last much longer, since a few kilometres in, I started flagging again.
And what should have been a 23k run ended up being a 19k run. That was it, I was done.
But as I ran, and my legs turned heavier and heavier, the smart little voice that had told me to keep going up the hill at Chebucto had also reminded me of a few salient points (guess that's why it's the smart voice in my head - wish it would pipe up a little more often!):
- on Thursday, I'd had an upset stomach and hadn't eaten well either;
Take last Sunday, for instance. I had a really really tough 19kms. The kind of run where you just want to quit at just over the halfway mark, because you can't even think how your legs are going to make it the rest of the way. Hills feel like they're 20 degrees steeper than they actually are, and there's just no more gas in the tank.
Not a fun run. Those are the days that I catch myself asking, "Do I really want to do this? Do I have to run a marathon this season? I could just start doing other things...yoga...dancing...strength training...This is getting boring and I'm not enjoying this."
According to one of my running buddies, who'd been kindly hanging back with me as I fell further and further away from the pack, at the moment where I told her to go ahead, since I was going to walk up the hill at Chebucto, I gave her "dagger eyes" when she asked if I was sure.
Oops.
I walked, and they ran ahead.
But then, after a short walk break, that little voice inside me that doesn't like me to quit said "Ok, let's go again." So I did. And I caught up with the group, who gave me a little cheer of encouragement for my super bad comeback.
...a comeback that didn't last much longer, since a few kilometres in, I started flagging again.
And what should have been a 23k run ended up being a 19k run. That was it, I was done.
But as I ran, and my legs turned heavier and heavier, the smart little voice that had told me to keep going up the hill at Chebucto had also reminded me of a few salient points (guess that's why it's the smart voice in my head - wish it would pipe up a little more often!):
- on Thursday, I'd had an upset stomach and hadn't eaten well either;
- on Friday, I hadn't had a proper supper. I'd snacked and had a glass of wine, because I had had a late lunch and an afternoon snack, and as I was counting my calories I didn't want to overdo it;- this was followed by what I've chosen to call a "popcorn supper" on Saturday.
Oh. Right.
And then my smart voice piped up again (ok, sometimes it's a bit of a know-it-all voice) and reminded me that I'd also done yoga, plus weights, plus 35 minutes on the bike on Saturday.
Oh...Right...
Is it any surprise that the next day, when I was set to run 23 kms, I ended up feeling like someone had poured lead into my legs about halfway through the run?
Maybe it's arrogance, maybe it's that I've been running (not very fast) for years, so a Sunday run just seems like any other run. But evidently last Sunday I forgot what I already knew: runners need to fuel and rest properly the day before a long run. There's just no getting around it. When you're out there for two and a half, three hours, you need to be able to draw on stored energy, and you need legs that are fairly rested.
So today, I've tried to remember what I forgot last week: I've done an easy 6kms, plus some moderate upper body strength work. But I'm not going to tack on a yoga class just for fun (though it might indeed for fun). And for tonight, I'm skipping the popcorn, and it's either spaghetti or pizza for me, followed by a good night's rest.
And we'll see how tomorrow goes!
Hope your training is going well, runner friends. Just remember: don't get complacent and even though your smart inner voice gets annoying from time to time, it probably knows what's best for you.
~ HRG
Oh. Right.
And then my smart voice piped up again (ok, sometimes it's a bit of a know-it-all voice) and reminded me that I'd also done yoga, plus weights, plus 35 minutes on the bike on Saturday.
Oh...Right...
Is it any surprise that the next day, when I was set to run 23 kms, I ended up feeling like someone had poured lead into my legs about halfway through the run?
Maybe it's arrogance, maybe it's that I've been running (not very fast) for years, so a Sunday run just seems like any other run. But evidently last Sunday I forgot what I already knew: runners need to fuel and rest properly the day before a long run. There's just no getting around it. When you're out there for two and a half, three hours, you need to be able to draw on stored energy, and you need legs that are fairly rested.
So today, I've tried to remember what I forgot last week: I've done an easy 6kms, plus some moderate upper body strength work. But I'm not going to tack on a yoga class just for fun (though it might indeed for fun). And for tonight, I'm skipping the popcorn, and it's either spaghetti or pizza for me, followed by a good night's rest.
And we'll see how tomorrow goes!
Hope your training is going well, runner friends. Just remember: don't get complacent and even though your smart inner voice gets annoying from time to time, it probably knows what's best for you.
~ HRG
Sunday, February 3, 2013
T-minus 8 & 7 days till race day and counting: What makes Halifax such a great running city?
I'm still traveling, so getting my usual training runs in has been a challenge (I did get some yoga in yesterday and 35 minutes of interval training on the treadmill today). But whenever I travel, I always make sure to bring some Halifax-related running gear with me. Maybe it's the pride of knowing we battle some serious hills and winds on a regular basis; maybe it's because I love to know I'm representing our beautiful city by the sea.
Whatever it is, I feel proud to be a Halifax runner, and I always make sure to invite fellow runners to come visit us for a run, or a race.
I asked fellow Halifax runners on Twitter why they thought Halifax is such a great running city. Here's what some of them had to say.
Whatever it is, I feel proud to be a Halifax runner, and I always make sure to invite fellow runners to come visit us for a run, or a race.
I asked fellow Halifax runners on Twitter why they thought Halifax is such a great running city. Here's what some of them had to say.
Saturday, February 2, 2013
T-minus 11, 10 & 9 days till race day, and counting: Sometimes life gets in the way of even the best laid plans
If you take a look at my blog activity over the past three weeks, you'll see a sudden explosion of productivity. Part of that, I'll have to admit, is that my kind hubby decided to surprise me with a keyboard for my tablet, thus allowing me to type more comfortably and easily than if I were simply typing on my tablet itself (darned autocorrect!). The other reason is tat when I realized that I had found a spot in the Halifax Hypothermic Half Marathon, I suddenly had a countdown till race day. At that point, I vowed that I would post once a day between then (T-minus 25 days till race day) and race day on February 10, 2013.
But the last few days have been a stellar example of the fact that sometimes life just gets in the way of even the best laid plans.
Last week, I did my utmost to try and get back onto the training schedule even though the past few weeks before that had been scuttled by extreme cold, icy streets and work travel. But then on Friday night I discovered that I would have to travel to Toronto for work purposes this week.
On Wednesday when I packed my bags, I made sure to include my running gear, knowing that I'd be out of town for a few days but also that I'd want to get in as many training runs as I could since we are so close to race day. In fact, my running gear made up for more than half of my clothes, when all was said and done, to allow for running in all weather conditions, whether inside or out.
Nevertheless, I didn't get a run in on Wednesday. I arrived in Toronto at 9:30 pm, tired and just wanting to crawl into bed. The following day was a day of meetings, and I had dinner plans with a friend, but I did manage a 30-minute run on the treadmill. And yesterday I made it to the gym for yoga at lunch-time. I'm still away from home for the next couple of days, but I'm going to try to squeeze in a couple of runs and workouts.
In reality, at this point we're so close to race day that nothing I do now will really affect the outcome, physically. And whether it's work, injury or illness, sometimes life does get in the way.
Now, more than ever, I'm focused on just getting out there next week and having a good time with my friends. I'll plan to enjoy the race and treat it as a training run. Heck, who knows - maybe I'll throw caution to the winds and even run without my Garmin, like the good 'ol days!
The point, I suppose, is to plan ahead and be flexible. All of this makes me appreciate how driven and focused elite athletes must be, who are so committed to their goal that they don't let other things get in their way.
And I'm nowhere near an elite athlete. I'm just a runner girl who likes to get out there for the fun of it. And that's an important lesson to remember!
- HRG
But the last few days have been a stellar example of the fact that sometimes life just gets in the way of even the best laid plans.
Last week, I did my utmost to try and get back onto the training schedule even though the past few weeks before that had been scuttled by extreme cold, icy streets and work travel. But then on Friday night I discovered that I would have to travel to Toronto for work purposes this week.
On Wednesday when I packed my bags, I made sure to include my running gear, knowing that I'd be out of town for a few days but also that I'd want to get in as many training runs as I could since we are so close to race day. In fact, my running gear made up for more than half of my clothes, when all was said and done, to allow for running in all weather conditions, whether inside or out.
Nevertheless, I didn't get a run in on Wednesday. I arrived in Toronto at 9:30 pm, tired and just wanting to crawl into bed. The following day was a day of meetings, and I had dinner plans with a friend, but I did manage a 30-minute run on the treadmill. And yesterday I made it to the gym for yoga at lunch-time. I'm still away from home for the next couple of days, but I'm going to try to squeeze in a couple of runs and workouts.
In reality, at this point we're so close to race day that nothing I do now will really affect the outcome, physically. And whether it's work, injury or illness, sometimes life does get in the way.
Now, more than ever, I'm focused on just getting out there next week and having a good time with my friends. I'll plan to enjoy the race and treat it as a training run. Heck, who knows - maybe I'll throw caution to the winds and even run without my Garmin, like the good 'ol days!
The point, I suppose, is to plan ahead and be flexible. All of this makes me appreciate how driven and focused elite athletes must be, who are so committed to their goal that they don't let other things get in their way.
And I'm nowhere near an elite athlete. I'm just a runner girl who likes to get out there for the fun of it. And that's an important lesson to remember!
- HRG
Monday, January 28, 2013
T-minus 13 days and counting: The importance of rest days
A few years ago, while training for my first marathon, there came the first Sunday where we did a long run - either 23, 27 or maybe even 32 - and I felt so good on that run, that the next day I decided to head to the gym and do 30 minutes on the bike and 30 minutes on the stairmaster.
The day after, for our 6km tempo, my legs felt like lead, and I felt horrible. I didn't understand why I felt so cruddy...Until I realized that I hadn't taken the time to rest after our long run (which as I recall was the first time I'd run whatever distance it was that we had done).
No matter how strong you feel, or how good your legs feel the day after a long run, it's important to remember to take that rest day. When you become so invested in your training because you've spent weeks and months training towards a goal, it can sometimes feel like copping out to take a night off and just let your legs recover.
As marathon or half-marathon runners, many of us tend to be Type-A personalities that find it difficult to stop and do nothing, even for just a night. But even professional athletes take rest days. Much like savsana at the end of yoga practice is an important way to let your body absorb the work you have done, allowing your body to rest after long runs or days of high exertion will mean that you arrive at that start line on race day stronger and injury-free.
This article from Runners World does a good job of explaining the benefits and importance of rest days
Rest easy, runner friends! Then we'll be back at 'er tomorrow!
- HRG
The day after, for our 6km tempo, my legs felt like lead, and I felt horrible. I didn't understand why I felt so cruddy...Until I realized that I hadn't taken the time to rest after our long run (which as I recall was the first time I'd run whatever distance it was that we had done).
No matter how strong you feel, or how good your legs feel the day after a long run, it's important to remember to take that rest day. When you become so invested in your training because you've spent weeks and months training towards a goal, it can sometimes feel like copping out to take a night off and just let your legs recover.
As marathon or half-marathon runners, many of us tend to be Type-A personalities that find it difficult to stop and do nothing, even for just a night. But even professional athletes take rest days. Much like savsana at the end of yoga practice is an important way to let your body absorb the work you have done, allowing your body to rest after long runs or days of high exertion will mean that you arrive at that start line on race day stronger and injury-free.
This article from Runners World does a good job of explaining the benefits and importance of rest days
Rest easy, runner friends! Then we'll be back at 'er tomorrow!
- HRG
Thursday, January 24, 2013
T-minus 17 days till race day, and counting - Integrating the treadmill into your workout regime
With the cold snap all of Canada's been having lately, I already knew my workout tonight would be inside. The question was, whether I would hit another Body Pump class (ouch!) or the treadmill?
Given that I haven't run since Sunday (Tuesday was Body Pump, and yesterday was nothing, since my hubby and my work schedules were packed - see how life can get in the way?), I felt like I had to hit the treadmill for a good, solid run. So at least I could say that I'd run this week.
I dreaded the dreadmill. I mean, come on: 50 minutes on the treadmill? It's an exercise in trying to distract yourself.
But I dreaded the cold more. So tonight, while gritting my teeth, I drove to the gym, changed, plugged in my earbuds and started to run, while my eyes scanned from one TV monitor to the next - trying to settle on something that would distract me and make the run seem less dreadmilly.
To be honest, part of the dread in the dreadmill is obviously the visual monotony - there's just nothing there to capture your attention for the duration of the run. At least, nothing compared to getting outside and seeing the sights and sounds of a city in motion.
But running on a treadmill, with the same consistent pace and incline, is also nothing like running through a terrain with real inclines, declines and all of the challenges built in between.
At the end of my 50-minute workout, I'm sure it was apparent to all those around me that I had had a workout, from the volume of unladylike perspiration beading off my skin. But secretly I have to admit that I still felt like running on a treadmill was not quite the serious workout that running outside would have been.
Hey - it's been cold out there! And for those days when it's just too cold outside to run safely and warmly (last week it took me a good two hours to warm up after my 8k run), the treadmill has its place.
There are however many running professionals who swear by the treadmill - because it's consistent and you can control the conditions.
There are also many ways to mix up a treadmill workout so that it's not only interesting, but physically challenging. When I used to do a lot more treadill running, I used to do this bump training workout (can't remember for the life of me where I found it):
- 4-minute warmup - jog slowly
- 1 minute at 60-80% effort
- 30 seconds at 90-95% effort
- 1 minute at 60-80%
- Then, keep increasing the time at 90-95% effort (1 minute, 1:30, 2, 2:30, 3)
-.in between each speed burst, recover for 1 minute at 60-80
- once you reach the peak time (let's say 3 minutes), start working backwards (2:30, 2, 1:30, 1) until you reach 30 seconds
- cool down for 4 minutes
Marathon Nation has some great tips for running on the treadmill >
Runner's World has a few treadmill workouts for you to get the most out of your workout > >
At the end of the day, the treadmill has its place in a running regime. But make sure to mix it up, to keep it interesting and keep yourself challenged.
Soon enough, it will be spring again - and we'll marvel at the dust accumulating on the treadmill while the crocuses bloom outside!
Keep it real, fellow runners! Warmer days will be here soon!
- HRG
Given that I haven't run since Sunday (Tuesday was Body Pump, and yesterday was nothing, since my hubby and my work schedules were packed - see how life can get in the way?), I felt like I had to hit the treadmill for a good, solid run. So at least I could say that I'd run this week.
I dreaded the dreadmill. I mean, come on: 50 minutes on the treadmill? It's an exercise in trying to distract yourself.
But I dreaded the cold more. So tonight, while gritting my teeth, I drove to the gym, changed, plugged in my earbuds and started to run, while my eyes scanned from one TV monitor to the next - trying to settle on something that would distract me and make the run seem less dreadmilly.
To be honest, part of the dread in the dreadmill is obviously the visual monotony - there's just nothing there to capture your attention for the duration of the run. At least, nothing compared to getting outside and seeing the sights and sounds of a city in motion.
But running on a treadmill, with the same consistent pace and incline, is also nothing like running through a terrain with real inclines, declines and all of the challenges built in between.
At the end of my 50-minute workout, I'm sure it was apparent to all those around me that I had had a workout, from the volume of unladylike perspiration beading off my skin. But secretly I have to admit that I still felt like running on a treadmill was not quite the serious workout that running outside would have been.
Hey - it's been cold out there! And for those days when it's just too cold outside to run safely and warmly (last week it took me a good two hours to warm up after my 8k run), the treadmill has its place.
There are however many running professionals who swear by the treadmill - because it's consistent and you can control the conditions.
There are also many ways to mix up a treadmill workout so that it's not only interesting, but physically challenging. When I used to do a lot more treadill running, I used to do this bump training workout (can't remember for the life of me where I found it):
- 4-minute warmup - jog slowly
- 1 minute at 60-80% effort
- 30 seconds at 90-95% effort
- 1 minute at 60-80%
- Then, keep increasing the time at 90-95% effort (1 minute, 1:30, 2, 2:30, 3)
-.in between each speed burst, recover for 1 minute at 60-80
- once you reach the peak time (let's say 3 minutes), start working backwards (2:30, 2, 1:30, 1) until you reach 30 seconds
- cool down for 4 minutes
Marathon Nation has some great tips for running on the treadmill >
Runner's World has a few treadmill workouts for you to get the most out of your workout > >
At the end of the day, the treadmill has its place in a running regime. But make sure to mix it up, to keep it interesting and keep yourself challenged.
Soon enough, it will be spring again - and we'll marvel at the dust accumulating on the treadmill while the crocuses bloom outside!
Keep it real, fellow runners! Warmer days will be here soon!
- HRG
Friday, January 18, 2013
T-minus 23 days till race day, and counting!
It's Friday, which usually means I get the day off (unless I've skipped a few too many runs and am trying to jam another one in to the week). But I was a good girl this week and managed two out of three runs, which ain't half bad, considering the weather.
Although last night's weather was not as hairy as Wednesday's, once I got out on the roads I soon found out that the sidewalks were deceivingly slippery. What seemed like water running across the pavement was actually patches of really, really thin ice. And what seemed like ice, was ice.
Which made for an interesting run. I'm not sure if it was the fact that I had to adjust my gait to avoid slipping and face-planting (shortening my stride and running rigidly, tentatively), or if it was the fact that Tuesday I did a Yin:Yang yoga class immediately following my tempo run around the Commons, but for the first half of my 8k run my legs felt heavy and my calves achy. (Ok, I had also overdone it a bit on Tuesday's run, when I started out at 5:10 for what should have been a 5:30 pace.)
In any case, for whatever reason, I felt like I was tottering my way through much of the run last night. Partway through, I started hearing my negative self-talk creep in, wondering if I was feeling the pain because I haven't been training enough...was I ready to race...maybe I've put on a few too many pounds since the holidays...Ok, truth be told, after a long day at work I was mentally tired and dreading the run to begin with.
And then I remembered the lessons I'd learned from last year's training, which included trying to stop the negative self-talk. And I remembered that it's the tough runs, when you don't want to be out there, that help you on race day. Because if you can totter your way through an icy city when all you'd like to do is be home curled up under a blanket, then you can do this on race day, when there are friends and family lining the sidewalks to cheer you on.
I also reflected on a great article in Runner's World I'd just been reading the previous day, which said that the days when you don't want to go out for a run, because it's cold and icy out there, are exactly the days when you should get out there. Because when you finish that run, your endorphins will be flowing, and you'll feel a sense of accomplishment.
So I kept going, and I fought the urge to berate myself for running a minute slower than I would usually run (just more negative self-talk). The point of last night's icy run was to get out there, and do it.
Eventually, my gait loosened up a bit, and my legs forgot the ache. And when I got to my hubby's store, I did feel really happy that I'd chosen to go out and get 'er done.
How's your training for race day going? Stay safe and warm out there!
~ HRG
Although last night's weather was not as hairy as Wednesday's, once I got out on the roads I soon found out that the sidewalks were deceivingly slippery. What seemed like water running across the pavement was actually patches of really, really thin ice. And what seemed like ice, was ice.
Which made for an interesting run. I'm not sure if it was the fact that I had to adjust my gait to avoid slipping and face-planting (shortening my stride and running rigidly, tentatively), or if it was the fact that Tuesday I did a Yin:Yang yoga class immediately following my tempo run around the Commons, but for the first half of my 8k run my legs felt heavy and my calves achy. (Ok, I had also overdone it a bit on Tuesday's run, when I started out at 5:10 for what should have been a 5:30 pace.)
In any case, for whatever reason, I felt like I was tottering my way through much of the run last night. Partway through, I started hearing my negative self-talk creep in, wondering if I was feeling the pain because I haven't been training enough...was I ready to race...maybe I've put on a few too many pounds since the holidays...Ok, truth be told, after a long day at work I was mentally tired and dreading the run to begin with.
And then I remembered the lessons I'd learned from last year's training, which included trying to stop the negative self-talk. And I remembered that it's the tough runs, when you don't want to be out there, that help you on race day. Because if you can totter your way through an icy city when all you'd like to do is be home curled up under a blanket, then you can do this on race day, when there are friends and family lining the sidewalks to cheer you on.
I also reflected on a great article in Runner's World I'd just been reading the previous day, which said that the days when you don't want to go out for a run, because it's cold and icy out there, are exactly the days when you should get out there. Because when you finish that run, your endorphins will be flowing, and you'll feel a sense of accomplishment.
So I kept going, and I fought the urge to berate myself for running a minute slower than I would usually run (just more negative self-talk). The point of last night's icy run was to get out there, and do it.
Eventually, my gait loosened up a bit, and my legs forgot the ache. And when I got to my hubby's store, I did feel really happy that I'd chosen to go out and get 'er done.
How's your training for race day going? Stay safe and warm out there!
~ HRG
Sunday, July 1, 2012
Tips for hot weather running
It's been a crazy busy week, what with getting ready for a week-long canoe trip next week as part of the Nature Conservancy of Canada's Time for Nature initiative, as well as other domestic commitments. Instead of running four times this week, I only managed two - last Sunday's 13k long slow distance and a hot and humid 10k tempo run on Wednesday. As we're only entering week four of training, I didn't stress out too much that I'd missed a few runs, knowing that I'll catch up next time.
But this morning, I knew that I had to go back on track - especially since I'll be in the middle of a wilderness area all week next week. I headed to the Spring Garden Road Running Room to meet up with the rest of our running clinic for our 13, 16 or 19km long slow distance (Coach Wendy is doing a fantastic job of providing options for folks depending on their race dates -- so thoughtful!). It was great to see so many runners wearing red and white for Canada Day (I was wearing pink and white, because I don't own any red running gear that's cool enough for this heat, but...pink is just another shade of red, right?).
Since I'm planning to run the Valley Harvest Marathon this fall, the schedule called for a 16km run. I was a little worried, because already at 8:30 it was promising to be another hot run. And since I'm normally a warm runner anyways (it might be my small stature but I find I warm up really quickly and stay hot...), I was a little trepidatious about what the run would bring.
In the end, I peeled off at just a little over 12km, choosing to practice caution rather than risk heat exhaustion or worse, injury (at about an hour in, I hadn't had the stomach to absorb a GU in the heat, and I knew my glycogen reserves would likely be draining pretty soon).
The dog days of summer are upon us, runner friends. So with that in mind, I thought I would share with you some of my tips for hot weather running:
1. Hydrate, hydrate, hydrate!!!!
Whether it's by bringing a water belt, carrying a bottle or even a camel pack, depending on the distance, make sure that for those long runs (anything up to and over an hour), you carry water with you. Take small sips of water every 10 minutes or at lights, to absorb slowly rather than guzzling it all in and risking hyper-hydration (or overhydration).
2. Protect yourself from the sun
There are three key elements to protecting yourself from the sun: sunscreen, hats and shade. Let's face it - if you're training for a half or a full marathon, you could be there for two, three or up to four hours on your training runs, so a hat and sunscreen will at least help shade and shelter your face while you're out there. You may want to plan your route so that it keeps you in a residential area where there are more trees, or on the shady part of the street.
3. Listen to your body
As with cold weather running, it's important to be aware of how you're feeling, to ensure that your body doesn't endure any extreme temperatures for an extended period of time, to the point where your core body temperature becomes too elevated and you may experience heat exhaustion. Make mental checks of your body as your run progresses, and ask yourself, "How do I feel?" Headaches, dizziness and cramping may all be indicators of heat exhaustion or heat stroke. Try taking in some fluids if you do notice a headache, and you may want to opt for a walk break in a shaded area until you feel cooler.
4. Time your runs to avoid peak heat
When the days are above 20 degrees, there's really no reason why you should be running in the middle of the day when the sun is at its peak. Early morning or evening runs will give you a break from the hottest hours.
5. Give yourself a break
Remember - unless you're an elite athlete training for the Olympics, there is no shame in deciding on a given day that today may not be the day for your long run, if the weather isn't cooperating. You may opt to take the day off, or to run inside on the "dreadmill." Either way - skipping a day or two of running is not going to make or break your training cycle. In the end, you'll avoid injury or illness, and come out stronger for it.
For more hot weather running tips, check out this article from Runner's World >
Until next time, keep healthy, keep hydrated and happy running!
~ HRG
But this morning, I knew that I had to go back on track - especially since I'll be in the middle of a wilderness area all week next week. I headed to the Spring Garden Road Running Room to meet up with the rest of our running clinic for our 13, 16 or 19km long slow distance (Coach Wendy is doing a fantastic job of providing options for folks depending on their race dates -- so thoughtful!). It was great to see so many runners wearing red and white for Canada Day (I was wearing pink and white, because I don't own any red running gear that's cool enough for this heat, but...pink is just another shade of red, right?).
Since I'm planning to run the Valley Harvest Marathon this fall, the schedule called for a 16km run. I was a little worried, because already at 8:30 it was promising to be another hot run. And since I'm normally a warm runner anyways (it might be my small stature but I find I warm up really quickly and stay hot...), I was a little trepidatious about what the run would bring.
In the end, I peeled off at just a little over 12km, choosing to practice caution rather than risk heat exhaustion or worse, injury (at about an hour in, I hadn't had the stomach to absorb a GU in the heat, and I knew my glycogen reserves would likely be draining pretty soon).
The dog days of summer are upon us, runner friends. So with that in mind, I thought I would share with you some of my tips for hot weather running:
1. Hydrate, hydrate, hydrate!!!!
Whether it's by bringing a water belt, carrying a bottle or even a camel pack, depending on the distance, make sure that for those long runs (anything up to and over an hour), you carry water with you. Take small sips of water every 10 minutes or at lights, to absorb slowly rather than guzzling it all in and risking hyper-hydration (or overhydration).
2. Protect yourself from the sun
There are three key elements to protecting yourself from the sun: sunscreen, hats and shade. Let's face it - if you're training for a half or a full marathon, you could be there for two, three or up to four hours on your training runs, so a hat and sunscreen will at least help shade and shelter your face while you're out there. You may want to plan your route so that it keeps you in a residential area where there are more trees, or on the shady part of the street.
3. Listen to your body
As with cold weather running, it's important to be aware of how you're feeling, to ensure that your body doesn't endure any extreme temperatures for an extended period of time, to the point where your core body temperature becomes too elevated and you may experience heat exhaustion. Make mental checks of your body as your run progresses, and ask yourself, "How do I feel?" Headaches, dizziness and cramping may all be indicators of heat exhaustion or heat stroke. Try taking in some fluids if you do notice a headache, and you may want to opt for a walk break in a shaded area until you feel cooler.
4. Time your runs to avoid peak heat
When the days are above 20 degrees, there's really no reason why you should be running in the middle of the day when the sun is at its peak. Early morning or evening runs will give you a break from the hottest hours.
5. Give yourself a break
Remember - unless you're an elite athlete training for the Olympics, there is no shame in deciding on a given day that today may not be the day for your long run, if the weather isn't cooperating. You may opt to take the day off, or to run inside on the "dreadmill." Either way - skipping a day or two of running is not going to make or break your training cycle. In the end, you'll avoid injury or illness, and come out stronger for it.
For more hot weather running tips, check out this article from Runner's World >
Until next time, keep healthy, keep hydrated and happy running!
~ HRG
Saturday, February 19, 2011
Ready, set, go!!!
Dear friends,
I've been treatening to do this for some time now, and the day has finally arrived: the launch of my all-running blog, Halifax Runner Girl!
I've been blogging about my marathon training program on my regular blog for the last month or so, and gradually realized that this needed its own space where I could expand on the theme of running.
So here it is folks. In addition to continuing to blog about my own marathon training process, I plan to include monthly HRG Runner Profile posts, product reviews (a whole post on shoe shopping!!! :) ), cross-training tips (including things like yoga for runners, Zumba and strength training), interviews, recipes, inspirational quotes and more. And who knows -- maybe some guest posts from fellow runners too!
Whether you've been running for years, debating starting to run but just don't know how to get started or simply looking for inspiration to get active in any sport, I hope this blog will be of interest. I'm by no means an expert, and sometimes running is more agonizing than enjoyable, so I also hope it'll be a place for us to share and learn together.
Ready, set, go!!!
~ HRG
And if you are new to me, here are some my links to my previous posts on my first marathon and the first six weeks of my marathon training program.
My first marathon story: Pain is temporary, pride is forever
Getting back into it: Those first steps on my journey of 952.2 kilometres
Week one of my marathon training program: Great tempo, speed bumps, and keeping on...
Week three: Snow, rain, ice, snain, it's all good...
Week four: Whatever it is, find something to kick your butt out that door
Week six: I *heart* two-degree weather, and the importance of cross-training
I've been treatening to do this for some time now, and the day has finally arrived: the launch of my all-running blog, Halifax Runner Girl!
I've been blogging about my marathon training program on my regular blog for the last month or so, and gradually realized that this needed its own space where I could expand on the theme of running.
So here it is folks. In addition to continuing to blog about my own marathon training process, I plan to include monthly HRG Runner Profile posts, product reviews (a whole post on shoe shopping!!! :) ), cross-training tips (including things like yoga for runners, Zumba and strength training), interviews, recipes, inspirational quotes and more. And who knows -- maybe some guest posts from fellow runners too!
Whether you've been running for years, debating starting to run but just don't know how to get started or simply looking for inspiration to get active in any sport, I hope this blog will be of interest. I'm by no means an expert, and sometimes running is more agonizing than enjoyable, so I also hope it'll be a place for us to share and learn together.
Ready, set, go!!!
~ HRG
And if you are new to me, here are some my links to my previous posts on my first marathon and the first six weeks of my marathon training program.
My first marathon story: Pain is temporary, pride is forever
Getting back into it: Those first steps on my journey of 952.2 kilometres
Week one of my marathon training program: Great tempo, speed bumps, and keeping on...
Week three: Snow, rain, ice, snain, it's all good...
Week four: Whatever it is, find something to kick your butt out that door
Week six: I *heart* two-degree weather, and the importance of cross-training
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