For tonight's tempo run I had arranged to meet my running buddy Kate downtown after work and then we'd head out for a 6k tempo together. So after work, I checked the weather, put on my gear, said goodbye to hubby and headed out the door.
But when I turned on the car, I realized that I'd forgotten a key part of my equipment: a warm jacket for after the run. I ran inside quickly, grabbed my ski jacket, then headed back out.
It brought home an important point about running, which follows a bit from yesterday's post about taking rest days to allow your body to recover from long runs or arduous workouts.
It's what you do immediately following a winter run that is just as important as the run itself. In addition to making sure you get in a good post-run stretch, after any winter run you'll make sure you plan for things like:
- dry, warm clothes to change into after your run (even if you're just driving right back home), since the body cools down quickly after running outside in the cold for some time (think of packing at least a jacket, and/or sweater, hat and mitts/gloves);
- proper hydration immediately after the run, and then sipping on water for the next few hours until your urine runs clear again;
- a good post-run recovery snack (I like to have a chocolate-banana or strawberry-banana shake right after the run, or even just chocolate milk and chips for the salt);
- a good post-run recovery meal within an hour/hour and a half of your run (I like things like pizza, burgers or chicken burgers, but the Hypo Half brunch of eggs, sausages and hashbrowns is also great)
- once you get back home or to your hotel room, run an Epsom salt bath (warm, but not too hot) - I'm sorry but I just will not do an ice bath in the middle of winter!
Thinking about these things is important as you plan for race day, because you'll need to consider them in the things you pack and prepare in your bags the night before race day. As you look ahead to race day, start thinking not only about what you'll pack for the race itself, but also start making a list of things to pack in your post-race bag.
Trust me - once you cross that finish line, you may be tired, warm and exhausted, but it won't take long for your body to cool down and start stiffening up, at which point you'll be glad you have your post-race bag with you!
What things do you include in your post-run/race bag? Share your tips here!
- HRG
Tuesday, January 29, 2013
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
T-minus 14 days till race day, and counting: Race day visualization and mental preparation
It's starting to sound like I'm whining about the cold, but I gotta say: yesterday was another cold one (and by that I don't mean a brewskie).
The schedule on Sunday called for 20k. I decided to stay in Halifax for the run but I did drive across the bridge to drive around the course and refresh my memory. Visualization is a great way to mentally prepare yourself for race day.
It's amazing how much stuff comes back to you when you're actually on the course. I remembered what it felt like, last year, when we were all gathered at the start line, the butterflies in my stomach but also the sense of excitement in the air as close to 350 of us gathered in -15 weather on a sunny day to share in the experience of running 21.1kms in the middle of winter for the 2012 Halifax Hypo Half.
As we drove along the course, I remembered the water station, complete with plastic palm trees, volunteers dressed in Mexican sombreros and dancing to tropical music. Then I saw the spot when I tripped on a crack on the sidewalk and did a spectacular fall and roll (for which I received some props from my fellow runners - I told them that I'd learn how to fall properly as a gymnast :P ).
We then passed the spot on a downhill stretch on Cow Bay Road, where I saw the two-hour group passing by us in the other direction and I knew that we were nearing the turnaround. At that point we had started seeing familiar faces heading back and we were cheering each other on. And then there were the two women in the Running Room van who kept driving ahead of us and getting out to do a crazy dance and whooping and cheering for us.
As we drove by the spot where I dropped my sunglasses for the umpteenth time, I realized that driving around the route was also a good reminder to try and figure out how to be more organized this time around, since winter running comes with so much more "stuff" than running in the summer. Last year I kept dropping my gloves, my iPod and my sunglasses, which meant that I hadn't been able to take in enough fuel and as a result felt sluggish in the last stretch.
Then, coming up the hill in the home stretch, I remembered looking up and seeing a good friend with a cow bell, cheering me to the finish line in the slowest time I'd ever raced a half, but also with the best feeling because I'd just gone out there with no expectations and run the race with friends and enjoyed myself. I pictured running up that hill in just two weeks time, and feeling just as happy at my accomplishment as last year, no matter what my time.
The importance of dressing for the wind chill!
After we drove around the course, I went back to Halifax and geared up for my run. I headed out, but for some reason my legs felt sluggish and my gait was off (it was only later that I realized that it could have been the -22 degree windchill!). I made it about 8kms, but then while doing a mental check of my body I realized my core was getting really cold, as well as my head. I couldn't picture running for another hour and a bit while getting increasingly colder.
After some debate, I decided to run the remaining 12 kms on the treadmill, rather than quit, because I knew that this run was an important mental and physical part of preparing for race day. It was not a fun run, but for some reason the 10-minute intervals just started ticking away and soon enough it was done.
It was an important lesson to always, always remember to keep the windchill in mind when dressing for a winter run! (In fact I had worn almost exactly the same clothes as last year's Hypo Half, where I was dressed warmly for a -15 degree day...Just not warm enough for -22!)
And now the mental training begins
The visualization of the race course was a good first step for the mental training ahead. We're less than two weeks away from race day, which means my mind is starting to play its usual tricks on me: have I trained enough? Am I ready for this? What will the day be like on race day? But driving around the course was an important first step.
The trick for me, these next two weeks, will be to remember all the lessons learned in previous races, while at the same time shutting down the negative talk and tuning into my yoga zen voice. The physical work is done - now it's all about the mental preparation!
What tips do you have for mentally preparing yourself for race day?
~ HRG
Race day visualization
It's amazing how much stuff comes back to you when you're actually on the course. I remembered what it felt like, last year, when we were all gathered at the start line, the butterflies in my stomach but also the sense of excitement in the air as close to 350 of us gathered in -15 weather on a sunny day to share in the experience of running 21.1kms in the middle of winter for the 2012 Halifax Hypo Half.
As we drove along the course, I remembered the water station, complete with plastic palm trees, volunteers dressed in Mexican sombreros and dancing to tropical music. Then I saw the spot when I tripped on a crack on the sidewalk and did a spectacular fall and roll (for which I received some props from my fellow runners - I told them that I'd learn how to fall properly as a gymnast :P ).
We then passed the spot on a downhill stretch on Cow Bay Road, where I saw the two-hour group passing by us in the other direction and I knew that we were nearing the turnaround. At that point we had started seeing familiar faces heading back and we were cheering each other on. And then there were the two women in the Running Room van who kept driving ahead of us and getting out to do a crazy dance and whooping and cheering for us.
As we drove by the spot where I dropped my sunglasses for the umpteenth time, I realized that driving around the route was also a good reminder to try and figure out how to be more organized this time around, since winter running comes with so much more "stuff" than running in the summer. Last year I kept dropping my gloves, my iPod and my sunglasses, which meant that I hadn't been able to take in enough fuel and as a result felt sluggish in the last stretch.
Then, coming up the hill in the home stretch, I remembered looking up and seeing a good friend with a cow bell, cheering me to the finish line in the slowest time I'd ever raced a half, but also with the best feeling because I'd just gone out there with no expectations and run the race with friends and enjoyed myself. I pictured running up that hill in just two weeks time, and feeling just as happy at my accomplishment as last year, no matter what my time.
The importance of dressing for the wind chill!
After we drove around the course, I went back to Halifax and geared up for my run. I headed out, but for some reason my legs felt sluggish and my gait was off (it was only later that I realized that it could have been the -22 degree windchill!). I made it about 8kms, but then while doing a mental check of my body I realized my core was getting really cold, as well as my head. I couldn't picture running for another hour and a bit while getting increasingly colder.
After some debate, I decided to run the remaining 12 kms on the treadmill, rather than quit, because I knew that this run was an important mental and physical part of preparing for race day. It was not a fun run, but for some reason the 10-minute intervals just started ticking away and soon enough it was done.
It was an important lesson to always, always remember to keep the windchill in mind when dressing for a winter run! (In fact I had worn almost exactly the same clothes as last year's Hypo Half, where I was dressed warmly for a -15 degree day...Just not warm enough for -22!)
The visualization of the race course was a good first step for the mental training ahead. We're less than two weeks away from race day, which means my mind is starting to play its usual tricks on me: have I trained enough? Am I ready for this? What will the day be like on race day? But driving around the course was an important first step.
The trick for me, these next two weeks, will be to remember all the lessons learned in previous races, while at the same time shutting down the negative talk and tuning into my yoga zen voice. The physical work is done - now it's all about the mental preparation!
What tips do you have for mentally preparing yourself for race day?
~ HRG
Sunday, January 27, 2013
T-minus15 days till race day, and counting! Shout-out to race organizers
On Saturday I made my usual stop by the Spring Garden Road Running room to stock up on gels for Sunday's run.
I ran into Bruce Bowen, the store manager. Usually Bruce is a pretty chipper dude, and in fact in the five years or so that I've known him, I've never seen him stressed or upset.
Yesterday was a little different. Bruce admitted that the venue he'd used in the past for the post-race brunch had fallen through, and he now had two weeks to sort it out.
"It'll get done," he said a little glumly.
I have absolutely no doubt that Bruce will indeed get 'er done, and that he'll have the support of the entire running community behind him, if that's what it takes
But it brought home to me how rarely I take the time to think about the people who organize races and running events, and all of the time and effort they put in to ensure that we can enjoy safe, organized races.
So thank you, race organizers! Whether it's a small local run or a large event, the truth is, we couldn't race without you!
- HRG
Yesterday was a little different. Bruce admitted that the venue he'd used in the past for the post-race brunch had fallen through, and he now had two weeks to sort it out.
"It'll get done," he said a little glumly.
I have absolutely no doubt that Bruce will indeed get 'er done, and that he'll have the support of the entire running community behind him, if that's what it takes
But it brought home to me how rarely I take the time to think about the people who organize races and running events, and all of the time and effort they put in to ensure that we can enjoy safe, organized races.
So thank you, race organizers! Whether it's a small local run or a large event, the truth is, we couldn't race without you!
- HRG
Saturday, January 26, 2013
T-minus 16 days till race day, and counting: Run-dancing and the League of Funny Walks
The countdown till race day is still on, but I have to say that my goals are getting more and more realistic, with the cold and slippy weather we've had. I'm starting to think of race day as not so much a race, as an opportunity to get outside and enjoy the day with several hundred other runners, in the middle of winter.
For day T-minus 16, since it was Friday, I swapped a run on the treadmill with one of my favourite classes - Zumba. As anyone who has seen me at a party can attest, I just love to dance, and I don't care who's watching. If that means that I'm also burning calories and getting a good workout, so much the better!
I also love Zumba because it's so great to see women (and the occasional man) of all ages and abilities getting out there and having fun. It's got to be one of the greatest ways to exercise out there.
In fact, I love dancing so much, that sometimes I think I should invent a way to dance and run at the same time. It would be a faster version of dance-walking.
Actually that's not true - sometimes I have caught myself bopping to the music while I run - I just haven't done anything quite as outlandish as the League of Funny walks - yet. But maybe if the going gets tough on race day and I want to distract myself, I might just try it.
In fact, I love dancing so much, that sometimes I think I should invent a way to dance and run at the same time. It would be a faster version of dance-walking.
Actually that's not true - sometimes I have caught myself bopping to the music while I run - I just haven't done anything quite as outlandish as the League of Funny walks - yet. But maybe if the going gets tough on race day and I want to distract myself, I might just try it.
How's your training going? How did you handle the cold weather this week?
- HRG
PS - One last thing, before I sign off and head to yoga class: this week, my blog surpassed 1,000 page views for the first time ever. And maybe it's just me being a nerd, but I have to say it was a pretty neat feeling. It was a sign, to me at least, that I'm not just sending my writing into the void.
PS - One last thing, before I sign off and head to yoga class: this week, my blog surpassed 1,000 page views for the first time ever. And maybe it's just me being a nerd, but I have to say it was a pretty neat feeling. It was a sign, to me at least, that I'm not just sending my writing into the void.
But I couldn't have done it if there weren't others out there who were taking the time to read my rambling thoughts (and sometimes, sharing their comments and insights).
So thank you, fellow readers. You make me feel like someone's listening, and that means a lot.
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
Wednesday, January 23, 2013
T-minus 18 days, and counting: Inspiration for winter running!
 | ||||||||
| Image courtesy of www.funnycutestuff.com |
So next time I need motivation, I think I'm just going to imagine this moose chasing me down Robie Street.
Yep, that should be motivation enough for me!
Watch out for those moose and other random wild creatures, fellow runners!
~ HRG
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