Boy, it has been a loooong time since my last blog post! Life seems to have gotten busy, but that doesn't mean I haven't been running! Truth is, I've been following the 18-week schedule for the Halifax Hypothermic Half Marathon, and we are now in week 10!
The training has been going pretty well. Unlike this summer, where I jumped in at week eight of the program after being off for two months following surgery, I've started at the beginning and have been focusing on building up my speed, endurance and strength by sticking to the program fairly rigorously. In fact, my tempo runs have improved from 5:59/km to around 5:39/km, while my steady runs have also improved so that a 6:03/km run now feels pretty comfortable.
Cross-training
I've also been building my strength base with GoodLife's Body Pump classes, along with quite a bit of yoga. It's so great when you're running and your legs just feel strong, and this combination of cross-training seems to work for me. Body Pump is a full-body strength workout with a barbell, and includes one track (song) of squats, and one of lunges, in addition to all the other major body groups. I can really feel the difference in my legs!
I also discovered that Halifax Yoga had a special on for new students: $20 for 10 days of unlimited yoga. I used that as an opportunity to check out the studio and its classes. It's amazing how different each studio is each from the other, and it took me a while to get used to this studio's style. However, within a few days, I noticed my hips opening up, and it felt fantastic! Running can be pretty brutal on your flexibility, if you don't maintain a rigorous stretching program.
Running in cooler weather is lovely
Starting the program in the fall meant I could avoid the hotter running conditions from the summer, and I've really noticed a difference. You can always dress warmer for the cold, but there's only so much cooler you can dress. However, this fall has been so unpredictable, with warmer days following cooler ones, that I've started wearing three different options in my gym bag each day, just in case the weather should be cooler or warmer than expected. Then again, living on the coast, you quickly learn that you can never predict the weather.
The other nice thing about running in cooler weather is that it gets you acclimatized to the winter weather, and makes sure you stay active throughout the holiday season.
Getting used to longer distances
Oh, the human mind is a funny thing. It doesn't matter how many half and full marathons I've run in the last four years, my brain seems to have short-term memory when it comes to long slow distances. For example, last Sunday was my first time running more than 10k in a couple of months. Unlike my 14k LSD last August, which was a sweaty torture from start to finish, this week I actually felt pretty good and maintained a fairly decent pace, up until km 8 or 9. It was at that point that my legs started getting heavier, and my brain started getting bored. I also didn't plan my route properly, so I ended up having to do loops around our neighbourhood for about 4kms, which got boring really fast.
By the end of the run, I was so mentally drained from my inner dialogue with myself about why I was keeping up the run when all I wanted to do was to be home, and home was so close, that when I walked in the door, I was a fuming mess, which hubby noticed. Smart man, he suggested that I go take a bath and relax, because I was so worked up.
Obviously, I've lost the knack for running those long distances - particularly on my own - and I'll have to learn the patience and endurance that I had built up before. I'll also try and kick myself out of bed sooner on Sunday mornings so that I can make it to the Running Room for Run Club. Running long distances alone can get rather...lonely.
Anyways, that's the long and short of it for now. I hope to start blogging more regularly again to track my progress, so stay tuned!
~ HRG
Tuesday, December 13, 2011
Tuesday, November 8, 2011
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
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
Monday, November 7, 2011
Guest blog post: Laura's first 5k race
About a year ago, I started reading my friend Laura's blog - How to climb a volcano (and other fitness exploits). Over the course of several months, Laura documented her training for a hike to climb up a volcano in Costa Rica to raise money for diabetes.
I really liked Laura's blog, because not only were the entries well written, they were humorous and gave real insight into the highs and lows of such a training program (which included having to raise the funds to get herself there). In fact, Laura's blog partly inspired me to launch Halifax Runner Girl and start documenting my own training program for a marathon, and the blog expanded to what it is today - part journal, part advice column, part product review and also a chance for me to profile other runners.
In the meantime, Laura raised the funds, climbed the volcano and then took on a new challenge - training for her first ever 5k road race at the Scotiabank Toronto Waterfront Marathon while I was training for my races. A few weeks ago, she successfully completed that challenge, and I asked her to write a guest blog about her experience. I loved her entry, and I think you will too!
Without further ado, I give you Laura's guest blog post:
sidewalk, easy to manoeuvre around. This time, thousands of other runners surrounded me, some blocking me, some passing me, some darn near tripping me up! I’ll say that’s where my minute (best time) went. As we approached the end though, my sister and I powered up. At 200 metres we began to push ourselves. I didn’t feel I had much left in me, but I found something and my sister and I crossed the rather dangerous (people coming out of nowhere!) finish line together! It was a fantastic feeling.
So, I’ve crossed the line, I’m gasping for breath, my legs just want to stop, I need water desperately (which was not so readily available – grrrr....) and we are barely recovered when my sister asks, “So, are we training for a spring 10K now?”
We’ll see sister, we’ll see.
[Special thanks to friends, including Halifax Runner Girl, who gave me great advice and support throughout my introduction to running, and to Carli at Running Into Shape (http://runningintoshape.com/5k-training-downloads/) for her fantastic couch-to-5K mp3 training series.]
~ Laura Mousseau
I really liked Laura's blog, because not only were the entries well written, they were humorous and gave real insight into the highs and lows of such a training program (which included having to raise the funds to get herself there). In fact, Laura's blog partly inspired me to launch Halifax Runner Girl and start documenting my own training program for a marathon, and the blog expanded to what it is today - part journal, part advice column, part product review and also a chance for me to profile other runners.
In the meantime, Laura raised the funds, climbed the volcano and then took on a new challenge - training for her first ever 5k road race at the Scotiabank Toronto Waterfront Marathon while I was training for my races. A few weeks ago, she successfully completed that challenge, and I asked her to write a guest blog about her experience. I loved her entry, and I think you will too!
Without further ado, I give you Laura's guest blog post:
My foray into running and my first 5K race
I ran my first 5K race on October 16th. Some of you veteran runners are probably thinking, “Big deal!” but this was a pretty awesome feat for me. I am not a runner. Wait – I was not a runner. Until five months ago. I remember the torture of the one-mile run from phys-ed in highschool and barely being able to finish. Heck! I remember not being able to make it around the block, jogging with my dog, back in June. But on October 16th I not only ran a 5K, I did it in 31:44.
This time last year I was gearing up for training to climb a volcano (yes, really) but it was very different training. When I returned successful form that adventure in late May, it was time to learn to run. In June I launched into a couch-to-5K program and began my running adventures.
They go pretty easy on you in the beginning: run for 60 seconds, walk for 90 seconds. While the running jaunts were a challenge for lil’ ol’ me, I was pretty proud of myself for completing week one. In week three I sort of glossed over the running plan and read, “run 90 seconds, walk 90 seconds, repeat.” No problem. Well, you should always read/listen to all the directions. In this case that would have revealed run 90 seconds, walk 90 seconds, run three minutes, walk three minutes, repeat. I panicked when I first heard that, but guess what? That’s right – I did it! I ran for three minutes in a row. More than once! Again, you may be thinking, “Big whoop!” but it was another first for me.
In the end, the nine-week training program dragged into 15 weeks (injury, travel, injury – my physiotherapist and I are very close now) but I was finally running 5K around mid-September. Oh. Em. Gee. Me. Running.
A week before the official race I ran my best time ever: 5K in 30:43 (my October 16th race time was my second best time).
Race day came. I knew I could push myself and probably run my best time ever. My sister was also running though, and I really wanted to run with her. It was more important for me to run my first 5K race (and hers!) with her than to score my best time. As we stood in the corral it was hard not to feel energized and I was antsy waiting for the start gun. When it finally went... we didn’t move. Right, must wait for everyone ahead of us. About three minutes later though, we crossed the start line.
My sister set a great pace. I felt good running with her. It was also my first time running without music but between my sister, all the other runners and the crowds cheering us on, it was pretty easy to feel motivated. As we ran I felt pretty much the same as I would on one of my own runs; my sister’s pace was my pace. How convenient! We’d never run together and yet we were right at the same place.
I must admit it was a tricky run. Usually my path is clear but for the occasional person on the trail or
I ran my first 5K race on October 16th. Some of you veteran runners are probably thinking, “Big deal!” but this was a pretty awesome feat for me. I am not a runner. Wait – I was not a runner. Until five months ago. I remember the torture of the one-mile run from phys-ed in highschool and barely being able to finish. Heck! I remember not being able to make it around the block, jogging with my dog, back in June. But on October 16th I not only ran a 5K, I did it in 31:44.
This time last year I was gearing up for training to climb a volcano (yes, really) but it was very different training. When I returned successful form that adventure in late May, it was time to learn to run. In June I launched into a couch-to-5K program and began my running adventures.
They go pretty easy on you in the beginning: run for 60 seconds, walk for 90 seconds. While the running jaunts were a challenge for lil’ ol’ me, I was pretty proud of myself for completing week one. In week three I sort of glossed over the running plan and read, “run 90 seconds, walk 90 seconds, repeat.” No problem. Well, you should always read/listen to all the directions. In this case that would have revealed run 90 seconds, walk 90 seconds, run three minutes, walk three minutes, repeat. I panicked when I first heard that, but guess what? That’s right – I did it! I ran for three minutes in a row. More than once! Again, you may be thinking, “Big whoop!” but it was another first for me.
In the end, the nine-week training program dragged into 15 weeks (injury, travel, injury – my physiotherapist and I are very close now) but I was finally running 5K around mid-September. Oh. Em. Gee. Me. Running.
A week before the official race I ran my best time ever: 5K in 30:43 (my October 16th race time was my second best time).
Race day came. I knew I could push myself and probably run my best time ever. My sister was also running though, and I really wanted to run with her. It was more important for me to run my first 5K race (and hers!) with her than to score my best time. As we stood in the corral it was hard not to feel energized and I was antsy waiting for the start gun. When it finally went... we didn’t move. Right, must wait for everyone ahead of us. About three minutes later though, we crossed the start line.
My sister set a great pace. I felt good running with her. It was also my first time running without music but between my sister, all the other runners and the crowds cheering us on, it was pretty easy to feel motivated. As we ran I felt pretty much the same as I would on one of my own runs; my sister’s pace was my pace. How convenient! We’d never run together and yet we were right at the same place.
I must admit it was a tricky run. Usually my path is clear but for the occasional person on the trail or
 |
| Final 200 metres |
So, I’ve crossed the line, I’m gasping for breath, my legs just want to stop, I need water desperately (which was not so readily available – grrrr....) and we are barely recovered when my sister asks, “So, are we training for a spring 10K now?”
We’ll see sister, we’ll see.
[Special thanks to friends, including Halifax Runner Girl, who gave me great advice and support throughout my introduction to running, and to Carli at Running Into Shape (http://runningintoshape.com/5k-training-downloads/) for her fantastic couch-to-5K mp3 training series.]
~ Laura Mousseau
Thursday, November 3, 2011
Guest blog: Jen's first half marathon story!
I've been bad lately, I know...I haven't posted much in a while but that doesn't mean I haven't been training! In fact I've hopped back onto the Hypothermic Half Marathon training schedule and have been doig pretty good at following most of the runs on the schedule. So far, so good and I'm feeling pretty good, too.
Without further ado, I give you Jen!
My first half marathon was a challenge I took on after starting to run in late April of this year. My friend from way back, otherwise known as, Halifax Runner Girl, inspired me to take up running after following along through her blog as she recapped races and spoke of her relationship with this sport. So when I was asked to recap my first race it seemed like a nice way to bring this experience full circle. So here we go...
I live in Brooklyn New York, and I wanted to find a race that was fairly close by so I signed up for the Atlantic City half, a race that involved boardwalk, views of sandy beaches and ocean waves...sign me up. The course was described as flat and the boardwalk would be forgiving on the joints so I figured this would be the perfect half for a novice like me.
One thing this novice did not consider...Atlantic City= Casinos, bachelor and bachelorette parties, weekends of rowdy non-stop fun. Why would this be an important consideration? Well the night before a race you need to sleep...Fail. But it was quite entertaining listening to all the fun going on outside the room, and honestly I am not sure I would have slept much anyway.
Mile 1, 2, 3, ticked by and I was still hanging with this group. I then saw the hill...shock went through me and shear panic. I had trained on bridges with inclines and parks with hills but not enough to tackle this ramp. Yes RAMP...where was the promise of boardwalk views? We were running up the ramp to the highway and it was steep. Runners around me were cursing, “Hills! when did they add a hill into this race?” one runner remarked. ( I would later read online that they changed the course this year.) I knew I had been A) running way too fast and B) this hill was going to take a bit out of me. I sucked it up and pushed up the hill. One runner beside me began to walk, cursing, I think she had made the same mistake. I kept going trying to block her out.
Mile 4...I had to stop at the porta-potty. Line up...”Oh no!” I thought as I watched the rest of the runners continue on. I gave myself a pep-talk noting that this would give me a chance to adjust my pace. I relaxed and did just that, until another winding ramp. This did not make me happy. I focused on my form and pushed my way up. My legs and lungs were at this point telling me...we should have trained on more hills...oh well.
Mile 5, 6 ticked by and the sun was beating down on all the runners. The course was now taking us through residential neighbourhoods. Honestly it was boring, and I was feeling quite defeated. This is when the mental strength had to kick in. More runners were starting to walk. I could feel myself slowing down. I let myself walk through the water station and took my gu. The Volunteers were great and very motivating. I was frustrated and tired and worried as I took in the gu. “What if this is too much for me?” I started to worry. I noticed a lot of the runners had a friend or family member with them. I started to feel very alone. I pushed myself to start running again. A spectator yelled out to the runners, “KEEP GRINDING IT OUT RUNNERS!” I breathed in her words and energy as I passed her almost in tears at this point.
Mile 7, 8 we hit a turn where I could see the pack of runners in front, and as I rounded the bend, the pack of runners behind me. I realized I was about in the middle. I started to listen to the conversations around me. One runner was with the pace leader for 4:30 marathon time. She was sharing that she was doing her first marathon and that she was scared that she was getting tired. I smiled at her and told her she was doing great. Secretly I was telling myself the same thing. Husbands and wives were pushing each other along, charity runners were cheering each other as they passed and I felt connected to all of the runners around me. For this moment in my life these people were going through something with me, completely unaware that their presence was keeping me going.
Mile 9...okay where is mile 9? There wasn’t any marker and my Garmin had gone crazy. I had no idea how much further. I was struggling. We had hit the boardwalk at this point. People were walking casually around all the runners, trying to dodge us as we barreled towards them. I glanced at the ocean, I was so hot and the waves looked very inviting...but I pressed on. My right hip began to hurt so I let myself walk. I walked for what felt like forever. Spectators watched as I walked by. For a brief moment I felt like I was cheating. “I should be running” I thought. Runners twice my age were passing me by. I was inspired by their strength and started to run again.
But first, I wanted to share my friend Jen's guest blog about her first half marathon story a few weeks ago. I first profiled Jen earlier this year when she undertook her first 5k race schedule last April. Over the past few months, we've shared our mutual love for running via email and encouraged each other along the way. I was so proud of Jen when she decided to train for, and finished, her first half marathon this fall, that I asked her to do a guest blog post.
I loved her story about her first marathon, and I think you will too!
Without further ado, I give you Jen!
My first half marathon was a challenge I took on after starting to run in late April of this year. My friend from way back, otherwise known as, Halifax Runner Girl, inspired me to take up running after following along through her blog as she recapped races and spoke of her relationship with this sport. So when I was asked to recap my first race it seemed like a nice way to bring this experience full circle. So here we go...I live in Brooklyn New York, and I wanted to find a race that was fairly close by so I signed up for the Atlantic City half, a race that involved boardwalk, views of sandy beaches and ocean waves...sign me up. The course was described as flat and the boardwalk would be forgiving on the joints so I figured this would be the perfect half for a novice like me.
One thing this novice did not consider...Atlantic City= Casinos, bachelor and bachelorette parties, weekends of rowdy non-stop fun. Why would this be an important consideration? Well the night before a race you need to sleep...Fail. But it was quite entertaining listening to all the fun going on outside the room, and honestly I am not sure I would have slept much anyway.
The energy race morning was contagious. I turned the corner onto the boardwalk and was thrilled to see all of the runners. Runners of all sizes, levels, and ages. I joined them behind the starting line. I also made the newbie mistake of sticking to the front...oops. The American National Anthem was sung, I prepared my Garmin and Ipod, and away we went. I was running happily along the boardwalk when I looked down at my Garmin realizing I was going way too fast for my planned pace. I tried to slow down and kept running. I looked up and noticed the pacer for the Marathoners and it said 3:20...oh no, still way too fast. I tried to slow down again....but for some reason I couldn’t. I felt like a caged animal that had been set free and I had no control at this point.
Mile 1, 2, 3, ticked by and I was still hanging with this group. I then saw the hill...shock went through me and shear panic. I had trained on bridges with inclines and parks with hills but not enough to tackle this ramp. Yes RAMP...where was the promise of boardwalk views? We were running up the ramp to the highway and it was steep. Runners around me were cursing, “Hills! when did they add a hill into this race?” one runner remarked. ( I would later read online that they changed the course this year.) I knew I had been A) running way too fast and B) this hill was going to take a bit out of me. I sucked it up and pushed up the hill. One runner beside me began to walk, cursing, I think she had made the same mistake. I kept going trying to block her out.
Mile 4...I had to stop at the porta-potty. Line up...”Oh no!” I thought as I watched the rest of the runners continue on. I gave myself a pep-talk noting that this would give me a chance to adjust my pace. I relaxed and did just that, until another winding ramp. This did not make me happy. I focused on my form and pushed my way up. My legs and lungs were at this point telling me...we should have trained on more hills...oh well.
Mile 5, 6 ticked by and the sun was beating down on all the runners. The course was now taking us through residential neighbourhoods. Honestly it was boring, and I was feeling quite defeated. This is when the mental strength had to kick in. More runners were starting to walk. I could feel myself slowing down. I let myself walk through the water station and took my gu. The Volunteers were great and very motivating. I was frustrated and tired and worried as I took in the gu. “What if this is too much for me?” I started to worry. I noticed a lot of the runners had a friend or family member with them. I started to feel very alone. I pushed myself to start running again. A spectator yelled out to the runners, “KEEP GRINDING IT OUT RUNNERS!” I breathed in her words and energy as I passed her almost in tears at this point.
Mile 7, 8 we hit a turn where I could see the pack of runners in front, and as I rounded the bend, the pack of runners behind me. I realized I was about in the middle. I started to listen to the conversations around me. One runner was with the pace leader for 4:30 marathon time. She was sharing that she was doing her first marathon and that she was scared that she was getting tired. I smiled at her and told her she was doing great. Secretly I was telling myself the same thing. Husbands and wives were pushing each other along, charity runners were cheering each other as they passed and I felt connected to all of the runners around me. For this moment in my life these people were going through something with me, completely unaware that their presence was keeping me going.
Mile 9...okay where is mile 9? There wasn’t any marker and my Garmin had gone crazy. I had no idea how much further. I was struggling. We had hit the boardwalk at this point. People were walking casually around all the runners, trying to dodge us as we barreled towards them. I glanced at the ocean, I was so hot and the waves looked very inviting...but I pressed on. My right hip began to hurt so I let myself walk. I walked for what felt like forever. Spectators watched as I walked by. For a brief moment I felt like I was cheating. “I should be running” I thought. Runners twice my age were passing me by. I was inspired by their strength and started to run again.The course took us passed the finish line. I watched others cross over, happy for them. I knew at this point I must be at mile 9.5 because the half marathoners had to turn around after mile 11 and the full marathoners keep going along the boardwalk. I stopped to walk again as my hip was really bothering me. Another runner stopped and asked if I was ok. I assured him I was and we talked and walked for a bit. He shared with me that he was recovering from Cancer and that he had done the Boston marathon in the past. He encouraged me to keep going and said that I was doing great. Just as we separated an ambulance cart whizzed by forcing runners to get out of the way or stop. When I ran further ahead there was a young woman in her twenties turning blue and sitting on a bench with oxygen on her. She had passed out. I noticed she was running the full Marathon by her bib colour and hoped she was ok. I reached the turn around and passed through the water station. Threw water on my face and gunned it for a bit. At this point I realized my goal time of 2:15 was out of reach so I adjusted to 2:30.
Mile 11.5 my hip started to hurt again so I walked. I decided to walk and sprint until I reached 12.5 miles and then I would give it all I had left. I did just that. I saw the finish line, the faces of the spectators and I ran like hell. I passed through the finish and received my medal. I looked at my Garmin it said 2:32, I would later find out my official time was 2:37.
It was not the race I wanted to run. I was hoping for that 2:15 finish because that was my goal and during training I knew I could hit that time. But I learned that even when you are tired, and you are hurting you can push yourself to complete what feels impossible. I am proud of that! I started running the end of April 2011, and in October 2011 I finished a half marathon! My goal now is to keep running, get stronger and run another half in the spring. Who knows maybe someday a full...anything is possible!
~ Jen Marsan
Friday, October 14, 2011
Packing your bags for race day? A handy pre-race checklist
It's amazing all the stuff you need to pack to travel to a race; particularly when you're traveling far from home. Last spring, I traveled from Halifax to Toronto to run in the Toronto Marathon, and it was amazing how much room my running gear and equipment took up in my luggage.
Here's a quick checklist of things you will want to pack so you're ready to go on race day (I like to split it up into three bags):
The essentials bag:
- running shoes
- running socks
- Garmin (if you run with one) or sports watch (and charger if you're away for more than a day)
- gels or sports beans
- drink mix (if you use it)
- water belt and water bottles
- running top (you may want to pack two or three options (ex: tank, t-shirt and long-sleeved shirt), just in case the weather's unpredictable)
- extra running shirt for layering if the weather starts out cool (many races now collect discarded t-shirts along the race course and donate them to charity, which is a great way to get rid of that funky-coloured shirt you never wear)
- running jacket, if the weather looks like it's going to be cool
- running bottom (you may want to pack both shorts and 3/4 pants in case the weather's looking uncertain)
- gloves (again, if the weather looks like it's going to start out cool)
- hat or headband
- MP3 player and armband (and charger)
- BodyGlide
- Ibuprofen or Advil (I like to tuck one into my pocket for midway through a marathon)
The pre-race bag:
- sweater or jacket for before the run
- bagel and apple juice or other pre-long run breakfast food (if you're staying at a hotel)
- gloves (if it looks like it might be cool)
- Ibuprofen or Advil (this is not medical advice, but I like to take one before a race so that it kicks in partway through the run...But remember - never try something new for the first time at a race! If you've never done this, don't do it on the day of a race)
- safety pins (in case the race organizers don't provide them for your bib)
- race bib (if you picked it up before the race)
- camera (if you have folks who'll be watching you on the sidelines)
The post-race bag:
- change of clothes, including a hooded sweater or jacket
- emergency blanket (in case the race organizers don't provide them to everyone)
- banana, chocolate milk and/or any other post-race foods you found work (I also like salty chips)
- Gatorade or other sports drink that will absorb easily
- Epsom salts (if you're staying at a hotel or friend's house - that post-race bath, after the ice bath - will feel like heaven!)
- comfy shoes or slippers
- Band-Aids
Have I missed anything? What's on your race packing list?
~ HRG
Here's a quick checklist of things you will want to pack so you're ready to go on race day (I like to split it up into three bags):
The essentials bag:
- running shoes
- running socks
- Garmin (if you run with one) or sports watch (and charger if you're away for more than a day)
- gels or sports beans
- drink mix (if you use it)
- water belt and water bottles
- running top (you may want to pack two or three options (ex: tank, t-shirt and long-sleeved shirt), just in case the weather's unpredictable)
- extra running shirt for layering if the weather starts out cool (many races now collect discarded t-shirts along the race course and donate them to charity, which is a great way to get rid of that funky-coloured shirt you never wear)
- running jacket, if the weather looks like it's going to be cool
- running bottom (you may want to pack both shorts and 3/4 pants in case the weather's looking uncertain)
- gloves (again, if the weather looks like it's going to start out cool)
- hat or headband
- MP3 player and armband (and charger)
- BodyGlide
- Ibuprofen or Advil (I like to tuck one into my pocket for midway through a marathon)
The pre-race bag:
- sweater or jacket for before the run
- bagel and apple juice or other pre-long run breakfast food (if you're staying at a hotel)
- gloves (if it looks like it might be cool)
- Ibuprofen or Advil (this is not medical advice, but I like to take one before a race so that it kicks in partway through the run...But remember - never try something new for the first time at a race! If you've never done this, don't do it on the day of a race)
- safety pins (in case the race organizers don't provide them for your bib)
- race bib (if you picked it up before the race)
- camera (if you have folks who'll be watching you on the sidelines)
The post-race bag:
- change of clothes, including a hooded sweater or jacket
- emergency blanket (in case the race organizers don't provide them to everyone)
- banana, chocolate milk and/or any other post-race foods you found work (I also like salty chips)
- Gatorade or other sports drink that will absorb easily
- Epsom salts (if you're staying at a hotel or friend's house - that post-race bath, after the ice bath - will feel like heaven!)
- comfy shoes or slippers
- Band-Aids
Have I missed anything? What's on your race packing list?
~ 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
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
Thursday, October 13, 2011
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
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
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