The Seaton Mud Puppies....A special breed of runners!

It was about this time 2 years ago that I first got my feet wet on the trails. My first run was in the Greenwood Conservation Park but eventually I called the Seaton Trail "home."

As a novice runner, I was pleasantly surprised at how welcoming the trail runners were. It was a small group of about 10-12 people with all varying running styles and speeds and they called themselves the "Seaton Mud Puppies." Whenever I needed encouragement they were always there. They never made me feel that I was an "outsider" and I felt like they had adopted me into their clan. As I became a stronger trail runner and finished back to back 25K trail races in the fall of 2005, I was encouraged to enter the Ontario Ultra Series in 2006. This was a series of 6 trail races on various terrains covering at least 25K (although many of those races felt like running a marathon).

I was fortunate enough to place 3rd in my age category for that series and at each race I saw the same friendly faces with plenty of encouragement. This year I got caught up with trying to qualify for Boston and today I realized how much I enjoy trail running.

During my run today I did plenty of listening to Gavin and Howie as they talked about their training and their upcoming races (both will be doing 100 Mile races in September). They both gave great advice for my next two races (32K ITT and 50K Haliburton).

Both men have been running for years and they still have the same love for the sport which is both encouraging and motivating. Even though I've been away from this group this past year, today felt like I hadn't even left. My goals for next year will be to do at least one 50 Mile race and the 50K trail OUS trail series.

If you'd like to learn more about the Seaton Mud Puppies, please visit their website:
http://www.mudpuppies.ca/aboutus.htm

Spreading the “Gospel of running!”

During my 1-2 days off from running each week, I like to do some reflecting on how much my life has changed in the past two years and most of it has to do with the fact that I was introduced to running.

Now, two years later, I get excited when I hear that one of my clients has started to run. This happened twice this week and each time that I heard their story I had a huge smile on my face. I see running as being very contagious and I hope that they get the same satisfaction that I have gotten from it.

I sometimes ask myself why running? Why didn’t I get introduced to something like golf or another sport? I was seemingly happy working out with weights 5 days per week at my local gym. Lifting weights surely will help you burn calories because lean muscle burns more calories than fat. With no other sport to compare it to though, I didn't know that I could do anything else. Throughout my early years as I struggled with weight issues I played some team sports but very little individual ones. The best thing about running is that it is all within my control. I don't have to rely on anyone else and that accountability makes it rewarding when I achieve certain milestones with regards to my running.

In July of 2005 I had zero interest in doing much of anything else besides lifting weights and running wasn’t even remotely on my radar screen. After my first run, though, I was hooked and it’s been that way for the last two years. Running surely isn’t the easiest sport to pick up, and when I started I was 37 and in relatively good shape, or at least I thought. I soon found out how demanding and yet rewarding the sport is. I kept feeling better and better each time I went out and I improved cardiovascular conditioning as a result. Each time I went out I wanted to push myself further and further. I’ve told this story before, but the first run I ever did was a 10K (not something that I would recommend to anyone now). I wanted to learn as much as I could about this sport and I couldn’t believe that I ignored this “drug” for so long.

It’s been months since I picked up a dumbbell and I’m not sure I’d know what to do with it if I did at this point. It’s ironic that I work at a gym but I have no desire to workout there or anywhere else. The trainers all joke with me that I’d probably get struck by lightning if I stepped onto the gym floor.

I guess why I love talking about running so much is because I know that it is my passion and I want to share and “convert” as many people I can along the way. Just call me the Pied Piper of running!

I needed that!

Today, I had an amazing 10K run on my own. After running with great friends all week, it was actually a little lonely today and I wondered how I would manage. Then, after the first KM or so, I realized how important my “ME” runs truly are to me. I was able to do plenty of reflecting on how great my week has been and how lucky I am to have the friends that I do. I was able to look back at a few races that I’ve done (the good and bad ones) and also look towards my upcoming races. While running on the sidewalk, I tried to visualize how different these next two races are going to be with regards to the type of terrain I’ll be running on (rocks, trails and river crossings).

I realized today how much I truly loved trail running and in a weird way, I think that the fact that I struggled with cramps in Mississauga was a blessing in disguise. Had I reached my goal at that race I would have been consumed with trying to do better at my subsequent marathons and though I loved the training, I also didn’t have much balance in my life at that time.

I truly believe that things happen for a reason and I have been brought back to trail running because it is something that I truly enjoy more than any other type of running. I also just found out that I’ll be having company with me during the ITT race in August and that will make the drive there more exciting and we’ll have great stories to share on the way back.

This weekend I’ll be running in the trails again (20-23KM’s) and then I’ll be helping to pace a good friend who will be running in the Whitby ½ Marathon on Sunday. I think I’m more excited about that race than any I’ve done in quite some time, because I love giving something back to the sport that I love and also helping out someone who encouraged me to teach a Learn to Run Clinic.
Good luck Maureen……I’ll try to keep the talking to a minimum!

Thank goodness for great friends!

Today was my 20K run and I was originally going to have to run it alone. While I don't mind running alone, and sometimes actually need to, having company when you know you are going to be out there for just under 2 hours certainly helps. When I got a call yesterday saying that my friend was going to run with me it certainly made me feel better. Then, later in the day, I found out that another close friend would also be joining us. We are all preparing for our very first 50K trail race, so the more running we can do together the better prepared we'll be for that race.

I've been spoiled as of late as I haven't had to do to many runs on my own so the thought of having to do this one alone would have been hard. When we started out at 6 this morning, I was feeling the effects of not having enough sleep. Having company today was something that I definitely needed and I'm not sure I would have had as much fun without my friends along.

Running with a group of people allows you to talk about your running with people who truly understand the highs and lows that we experience as runners. It's nice to know that you are not alone with regards to aches and pains and that we all suffer from being tired from time to time. People who don't run I think sometimes assume that running for us is easy and that is furthest thing from the truth. We all have internal battles that we must overcome but I truly believe that runners are able to win most of these battles. I also think that it has a trickle down effect on other aspects of our lives.

When we started out today all three of us were a little tired but towards the end of the run we all felt amazing. I couldn't have asked for a better way to start the morning!

The difference between goals and desires

A desire is a "want to" and can be described as wanting to run a 10KM race for example. Goals are something that you can attach a timeline to and this makes it more definable and real. A goal would be wanting to run a 10K race at the Scotiabank marathon in September of this year.

Once goals are set then you need to determine a plan of action on how you can achieve this goal. Personally speaking, even though I've done plenty of races, it's not until I sign up for a race that it becomes more of a reality. I've been talking about doing the 32K ITT for weeks but today I officially signed up for it.

Now that my goal is set I can concentrate on a plan that will allow me to achieve that goal. This kind of race will be extremely technical (running on rocks, hill climbs and river crossings)so the more often I can run in the Seaton trail the better prepared I'll be as many of these conditions are found there.

During my run in the trails today I tried to recruit a few of my friends to join me but they aren't sure if they will be free on that day. Now that I have officially committed to this race, there's no turning back now. This race will get me ready for my 50K trail race in September as it will probably take me at least 4 hours to complete.

One of the things that goals do is make you face your fears head on. I face my fears everytime I lace up my shoes. There are times when I ask myself what I'm doing and I wonder if I've taken on too much. Having a definable goal makes you more accountable to yourself and others. You can use fear to motivate or cripple you. I use fear as a respect factor more than anything else. I learned early on when I started running not to take any distance for granted. Some of the toughest runs I've had had been ones where I didn't respect the course enough.

With my running, I'm more concerned with disappointing myself than others but I have a few very close friends who I also don't want to let down. I also know that I have helped to get others involved in running and that excites me as well. Just today one of my clients told me that she went for a run around her neighborhood and I was grinning from ear to ear (Way to go Anita).

My friends are such amazing runners that I feed off their enthusiasm for the sport and this also helps me to keep focused. When one of us reaches a milestone in our running or achieves a new goal we are all genuinely excited for that person.

If you find that your goal is too big then set up mini goals for yourself. Your goals should be attainable but they should also require some work for you to achieve them. When you achieve your goal then try and do two things. The first is to "bookmark" that event or milestone and the second is to set another goal for yourself fairly quickly. Bookmarking allows your mind to recall a particular time in your life when you were able to achieve a certain goal. The more success you can recall the more your mind will allow you to think in a positive instead of negative way. Also, If you have another goal ready then you will be able to piggyback on the success of your previous goal and use that momentum to help you achieve your next goal. Before I'm finished one of my runs I'm already thinking about what I'm running on the next day and the day after that.

I have long range goals (qualifying for Boston when I'm 45), short term goals (completing my 50K trail race in September) and a mid-range goal (completing a 50 Mile trail race in 2008). Along the way, my daily goals are to finish each run feeling like I could continue running forever. Now that I have relaxed more, I'm finding that I'm achieving my last goal more often.

So, what are YOUR Goals and how are you going to achieve them?

Two years later and still running strong

I often get asked what I do for fun other than running. This question still stops me in my tracks and it reinforces how important running is to my life.

Most, if not all, of my friends are runners. I would rather go for a run then do just about anything and though I'm getting better at finding balance, running still dominates my life. It ranks right up there with my kids and my work in terms of importance.

While many of my friends have suffered some injuries during their running, including some who have not been able to return to running, I'm fortunate that I've been able to run pretty consistently 5-6 times per week for the past 2 years. I've had some stiffness in my knees and the occasional bout of plantar fasciitis but nothing that has stopped me from lacing up my shoes and heading out on the pavement or trails. My right knee gets so stiff at times that I have to stretch it out every hour and when I go to the movies I have to pick an aisle seat so I can stretch out my leg. Driving for long stretches makes it difficult at times and I'm sure that my two boys are probably sick of me telling them to watch out for Daddy's feet and legs. I'm probably more conscious when walking upstairs and downstairs than most people. If I could, I'd probably take out an insurance policy on my legs (LOL). I do see them as a huge investment in my mind, body and soul so I'll do whatever I can to protect them.

During these last 2 years I'm sure that I went out for a run when I probably shouldn't have but not running sometimes is more painful than the discomfort I feel when I run. I can predict which part of my body will be sore first and how long the pain will last for. It always starts with my right knee (never my left) and then goes away after a KM. If my shoes are worn out, then the next place I'll feel it is on the bottom of my left foot. This also goes away after a few KM's. It's almost as if I tell myself, "here it goes again." I feel that one of my strengths comes from being mentally tough enough to overcome any discomfort and I can tell myself that eventually the pain will go away.

On my long run yesterday we were talking about how long it takes each of us to get into our "zone" where our minds just take over for us. For me, it takes me about 10K before I start to feel good during a run. I've noticed that now that I have begun to decrease my speed runs, the running seems to be less of a physical issue and more of a mental one.

When I first started running I read everything I could find about breathing and trying to increase my oxygen capacity. Eventually I just let things happen naturally and I no longer think about it. If my breathing becomes "laboured" then I know that I'm running too fast and I'll slow it down.

As I write this I'm taking a day off from running but it's not an easy thing for me to do. When I'm not running, then I'm thinking about running, reading about nutrition and running or putting new music on my mp3 player (200 songs and counting)
In the end, I guess I AM a Runner and I'm OK with of that!

Running 30K is never "easy" for me

Today I, along with some great friends, ran 30K along the Ajax/Pickering waterfront trail. Most of us are training for either a marathon a 50K trail race or both. During our training for these events we must increase our long runs to at least 30K and beyond. The goal is to teach our bodies to be out on the road/trail for over 3 hours so when the race comes we are well prepared.

I'll never forget the feeling of running my first 30K during training a few years ago. I actually had to run this on my own and it was one of the toughest runs I've ever had. Thankully, it was the last time I've had to run a 30K alone during training. As tough as that run was, I was able to get through it and it made me a better runner as a result. I had no idea about pacing and I remember keeping a map of my route in my back pocket just in case I got lost.

The key to running 30K or more, in my opinion, is not to "think" too much about it. This may sound silly, but as soon as I realize that I'll be running for 3 hours or more, my mind will try to talk me out of it. Instead I will break up the run into segments of 10K. This makes it more reasonable and even though I'm ultimately running 30K by the time I'm finished, having mini goals make it more palatable.

This has been one of the best running weeks I think I've ever had as it included doing 2 trail runs (seeing deers along the way)3 long runs, and a great "Me" run. What made it special was not only the people I was able to run with, but also the fact that I made a conscious effort to slow my running down. In the past, I would have probably ran the last 4K of todays run at a fast pace and would have felt the effects immediately afterwards. Today, after my run I felt energized and only had a litte soreness in my hamstrings.

I'm sure next week will be just as rewarding as it will include more trail runs, as well as a 1/2 marathon race where I will be pacing a friend but it will have to be something to top this weeks runs.

A "mini" dress rehearsal run today

I wanted my trail run today to simulate the running "style" that my friends and I will employ for our 50K trail race in September. What that meant was increasing the distance from the usual 9K to 18K and also significantly cutting down the speed that we usually run at. This required some discipline as I walked instead of ran up the major hills but I also finished the run feeling like I could have run longer. In fact, as I type this I could easily go out and run again.

This was the perfect way to get my body ready for not only the Haliburton race but also the 32K ITT race in August. With another run scheduled for tomorrow (30K) and with my weekly mileage approaching 90K, I feel like my body is beginning to get ready for my upcoming races. The key to getting ready for these type of endurance races is increasing the time spent on the course instead of increasing the speed. Even with my reduced speed I managed to take a little fall but hey, it's the life of a trail runner and I'm glad that I can call myself that once again.

3 Clients with 3 great stories!

I'm fortunate enough to work with some truly inspirational clients and I thought I'd share three of them with you today.

The first one is a woman who has had to overcome the fact that she doesn't get much support from her parents who live with her. They are the classic "old school" meat and potatoes type of eaters. This has caused some friction at home, but she has followed the guidelines I have given her and she has made the commitment to a healthy lifestyle. It's hard enough to make changes to your eating habits but if you don't have some kind of support at home then it becomes a constant battle which causes stress. Many people would have buckled under this kind of pressure but not this woman.

She works out very hard and the results are that not only has she lost lots of weight, she has also improved her energy levels. She recently started walking at the Running Room so hopefully she will find the same passion that I have for running with her walking.

The 2nd client reminds me so much of myself when I was her age. She has lost over 70 pounds and despite setbacks that might have resulted in her giving up, she fights through it with the intensity of a Lion. This week she celebrated her birthday and she has so much more confidence than when I first met her. To me, that is even more important than how much weight she has lost. I was lucky enough to meet her mother and it was great to see that she has the support from her family as what she is doing is truly remarkable. As someone who suffered from weight issues for most of my teenage life, I can relate to what she is trying to do.

The final client is someone who I just started working with. He is a gifted athlete who was in a car accident in the Winter but bounced back remarkably and was given an athletic scholarship to a school in the US for track and field. With just a few modifications to his diet, he has returned to his competition weight and we will be working very closely together over the next few weeks as he prepares for his season in the fall.

These three clients are just a few of many people that I get to see on a regular basis. They have no idea how proud I am of them and they continue to inspire not only me but others around them too. Congratulations Charlene, Samantha and Justin and keep up the great work!

The Iroquois Trail Test , 32KM's of intensity!

"Rugged trail running test that offers 7 major climbs over varied surfaces of trail, road, gravel, rocks and double creek crossing (you will get wet feet at ~3 km and ~6 km)"
http://www.ouser.org/races/iroq.htm

This race will probably be the toughest challenge I've had since my 25K trail race in Haliburton. When their website has these warnings about their race you can bet that it will be one of those races where finishing it will be an accomplishment in itself. My goal is to finish this race in under 4 hours. To put this race in perspective, my best 30K race time has been 2:24. This race will be a good training run for my 50K race in Haliburton and now that I have embraced my slower running I MAY even run the race without my Garmin (a watch that keeps track of my pace, distance etc.)

Last year, during my trail race season, I missed out on this race and had to hear stories from my trail running friends on how tough yet thrilling this race was. I feel like I'm in the movie Groundhog Day as I'm rediscovering my love of trails again.

A fantastic "Me" run this morning

This week I've been lucky to run in the trails with a few close friends and also a 20K with another friend. Because I've been running with my friends more, I've noticed that my runs are much more enjoyable as I'm not running fast all the time. There are times though, that I enjoy running on my own as well as I can listen to my music and get lost in my own thoughts.

When I awoke this morning, I knew that I was going to run on my own and the fact that it was raining made it even more special. There is nothing I like better then to run in the rain with a big smile on my face. I get a kick out of the drivers who watch me and who are probably thinking that I'm crazy to be out there. They have no idea how much I enjoy running in the rain.

When I run on my own, especially on a day like today, I can really clear my head of any negative thoughts I'm having. It's almost like I'm leaving any unresolved issues on the road. I can also develop a clear thought plan as to what my goals are and how I can achieve them. I also think about my kids and what their lives are going to be like and how quickly they are growing up. When I get close to my home I begin to slow down as I want to prolong the end of the run for as long as I can. Luckily for me, I have another run planned in a few days.

Tomorrow I'll take a day off from running. In the past I've used this day to ride on my exercise bike for an hour or so but lately I've needed a day off or two from any type of exercise so my body can rest. With two long runs planned for the weekend (20K trail on Saturday and 30K on Sunday) I'll need to make sure my body is ready for that kind of work.

Are you hitting the "wall" with regards to your progress?

Several of my clients are experience some setbacks with regards to their goals. This usually happens when they have been following the same training and nutrition program over a prolonged period of time. Our bodies are amazing machines, but unless we are constantly being challenged, they will fall back into a pattern where little progress is being made.

When I first started running I was able to drop weight very quickly but now my body has figured out my "normal" pattern of training and my weight loss is minimal at best. The only way for me to see much improvement is to change either my speed or distance. As I train for my 50K trail I've been running at a reduced speed and my focus is on improving my endurance. Without even trying, I realized that as a result of this change in training philosophy I've dropped a few more pounds.

With regards to having setbacks with weight loss, it probably means that you need to change up your training. The last thing I ever recommend to my clients is reducing the amount of food they consume. Instead, I like to encourage my clients to increase the amount of time they are exercising, changing the equipment they use and/or increasing the intensity of their training sessions.

Instead of using the same piece of cardio equipment that you usually use, try to do something else (maybe even go for a run). Take an objective look at your training and diet regimen. Are you pushing yourself enough so that you see results without injuring yourself? I can't tell you how many people I see at the gym who continue to do the same thing day in and day out and see very little progress. That is one thing that still puzzles me to this day. They are the people who still haven't figured out the importance of training intensity and/or proper nutrition. I always think how much further they would be if they understood this important link. The truly sad thing is that all it usually takes is making a few changes to their diet and within a week they see that their digestion, energy levels and sleeping have all improved. When I see my clients make that connection, it makes me feel like I've done a good job.

Another great trail run today

I think I'll just starting dropping the "great" when I mention trail running, as every time I run in the trails it keeps getting better and better.

A group of 4 of us went out this morning at 7AM to run in the Seaton trail. Along the route we saw a deer and ran across some train tracks. The amazing thing about running in the trails is that my breathing is so much more relaxed and I'm sure that has something to do with the better air quality. I also run slower in the trails as I'm trying to avoid rocks, twigs and stumps from tripping me. I managed to avoid falling today but did stumble a little bit. In the past I've had some nasty falls and even hit my head on a tree once.

After finishing our run, I felt like I could have kept going for another hour and as I headed home it's what I kept thinking about. Had I not had to go to work, I'm sure I would have gone for another run.

Tomorrow I'll be running 20K with a good friend and it will be nice having someone to talk to, as the run will take approximately 2 hours. That should give us plenty of time to catch up on each of our lives.

I've had several clients tell me that they read my post about having positive people in our lives and how it has helped them. Personally speaking, I'm very lucky to have the friends that I have and continue to make, and I really believe it's because I try my best to stay as positive as I can.

Creating a positive "aura"

I firmly believe that we all carry around an "aura" which is either negative or positive. For example, if I go to the mall I can easily pick out the people who are positive or negative. It's how their posture is, body language and facial expressions. I do my best to avoid these people at all costs. I call them energy vampires because they will literally suck the life out of you. We all know the saying "misery loves company" and these people would rather bring you down than pick you up.

Likewise, I can spot positive people very easily and I do my best to gravitate to them. They wear a positive "halo" that is both captivating and contagious. They welcome other positive people because that is how they continue to remain positive.

This doesn't mean that these people don't suffer from bouts of depression or sadness, but what it does mean is that they don't let it consume them. They are more interested in trying to find a solution instead of dwelling on why they are sad.

I count myself very lucky to have so many amazing friends who are there for me and who I know I can count on when I'm feeling down. No life is perfect but if you can surround yourself with positive people who you can count on when the chips are down, then you will learn how to deal with the down times in a constructive manner. Sometimes it's just having someone to listen to you. Other times you may need someone to motivate you to exercise more or make healthier food choices.

Isolation is probably the single most common problem that I see with my clients. Our minds like to play games of self doubt with us and it's those times that we need to have people around to help us get out of our funk. True friends will realize this before you do and will offer a lending hand or ear before you ask. I've been described as an open book by most of my friends so they know how I'm feeling without me even having to say anything. Running allows me to dump any negative feelings that I have and when I'm finished a run I have a much better perspective on things.

Whatever you outlet is, try to remember that people are watching you and you never know who's life you may influence by your actions. I still get overwhelmed when I hear people tell me that I have inspired them to run. To me, running represents much more than just a physical activity and so I guess that's why I take it so seriously. I call it my "entertainment" and I make sure that I don't compromise this for anything.

I hope your search for positive people is a successful one because you will enjoy your life much better when you find more of these people.

A 25K that felt like 10!

Today I did my 25K run in preparation for the 50K trail race in September. Each week I'll try to increase the distance but more than that, I'll try to increase the amount of time I'm running. With no time goal in sight for the 50K, it will be more important to focus on the mental aspects of the running. For me, that means getting my body ready to run for probably 7 hours. While that may seem intimidating, what will make it easy is that I won't have to worry about going fast. As I'm running with friends, we have all decided just to go and make this a fun adventure. If one of us needs to walk we'll all walk.

I was fortunate enough today to be surrounded by 4 amazing ladies during my run and the conversation helped to ensure that we didn't even think much about the running.
Our pace was great and I didn't push myself until the last 4K but even then I was trying to be cautious about not going too fast. I didn't want to feel sore, especially in my hips, right after the run and when I got back to the Running Room, I felt like I could have kept going.

This was one of my best weeks of running I've had in quite some time and next week I'm sure will be even better as I kick off the week by running trails on Tuesday morning.

Testing your resiliency each day

Each day we are dealt different challenges which can derail our ability to reach our goals. Nobody is immune to having these obstacles and it's our ability to be bounce back which will ultimately decide how successful we are.

I've noticed that the clients who I see at the gym, who have made the most improvements in their life, are the ones who see me on a weekly basis. Even if they not able to follow the plan I give them very well, just being able to talk about their issues with me seems to help them. I focus much of my sessions on not just how they are eating, but other factors that may affect their ability to make healthy choices most of the time. These factors range from stress, lack of sleep to dealing with their spouses or children. Instead of focusing on what they are not doing, I praise them for the healthy choices they are making.

I believe that one of the keys to being resilient is learning from mistakes made in the past but also to "bookmarking" events where an obstacle was overcome. Because my plan is all about lifestyle changes and not diets, I correct my clients whenever they use words like "cheated or fell of the wagon." Instead, I call it "life" and remind them to just get back to making healthier choices as soon as possible.

Stress is one of the factors that many people don't fully understand but it can impact your ability to make healthy choices. Plenty of my clients have admitted to being "stress eaters" so finding better ways to deal with stress becomes a priority during our sessions.

I make no secret of the fact that running has allowed me to deal with much of my stress. At the same time, though, I also realized that my competitive nature with regards to running was giving me stress. Trying to achieve a certain time caused me anxiety and this affected my performance on race day. As I learn more about my abilities and relax more, I'm confident that this will result in achieving my personal running goals. I never want to forget, though, about why I started to run and how that very first run made me feel. As I start to train for my upcoming 50K trail race those are the memories I will cling to the most.

"Learn to Run.....it changed my life maybe it will change yours too!"

Yesterday I did a nutrition talk for the learn to run clinic at the Pickering Running Room.
As I look back at how I started my running "career" it always fascinates me because I did so many things backwards. For example, I completed my first 25K trail race before doing a 5K or 10K race. I never had the benefit of doing a learn to run clinic and my mechanics probably suffered as a result. I had didn't know what kind of shoes/clothes I should wear. I did know, thanks to the woman who introduced running to me, that I was a "runner" and NOT a "jogger." Beyond that, though, I was very naive when it came to running.

The learn to run clinic is a great place to introduce yourself to the sport of running. I was lucky enough to teach a learn to run clinic last year. The clinic takes you from running 1 minute at a time up to 10 minutes. This gentle introduction to running helps to prevent injuries and the emphasis they place on "fun" is something that can't be overstated. When I was at the Running Room last night, I ran into several of the members from that clinic. It was great to see them still running one year later. Not all the members from that clinic are still running, but the ones who are really seem to have embraced the sport. Some even thanked me for helping to inspire them which is nice to hear.

During my run today, I thought about all the people that were in that clinic and I wondered how each of them were doing. I hoped that the ones who were still running were getting the same excitement that I get each time I go for a run.

How was your run?

At the end of my run this morning, my neighbor spotted me and asked me how my run was? I told her that my run was great and that it usually is.

I seem to be more at peace with my running of late and it's translating into having more fun with my running. Running for time instead of for speed/distance is something that I'm really getting used to. Today I ran for just over an hour (1:05) and tomorrow I'll probably do the same (hopefully in the trails). If I can't hit the trails tomorrow morning then I'm going to do a long run in the trails on Saturday morning followed by another long run on Sunday.

I was invited to run in the Haliburton Forest on the weekend but I'm not sure that I want to drive all that way, run 25+K and then drive home. There's something about keeping that race a secret until September. Even though I've done the 25K there, the 50K route will be a little different. Most of the runners that are going up this weekend are preparing for their 100 Mile race at the same location. The thought of running for 24 hours or more is not something that I want to do. I wouldn't mind trying a 50 Miler but that's about it. Then again, I said after doing one marathon that that was it, and I've done 2 more since then, so I guess I should never say never right?

It's starting to sink in......finally!

Today when I got up to do my 20K run, I had several routes in mind and I couldn't decide which one to pick. Should I run from my house and do a 10K out and back? Should I go up Church Street all the way to the waterfront and then turn around? What about driving to the waterfront and then running 20K there?
It was a weird feeling not knowing what route to pick.

I decided to make a compromise. I drove to Valley Farm Road and Finch, the same spot where Ken and I saw the deer one week ago, and from there I ran to the waterfront trail and back.
With my location out of the way, the next thing to figure out was my walk breaks. Running alone, especially for 20K, is hard because at least with a group the walk breaks are easier to figure out. When I'm running on my own I find it harder to take regular breaks as I get "lost" in my thoughts and before I know it I'm running longer than I'm supposed to. I decided to run for 5K then take a 1 minute breaks. This worked well as the 5K mark was just at the start of the waterfront trail, at the bottom of Liverpool road, and there was a water fountain there which I needed on the way back. The 10K mark came just past the Pavillion and I took my gel at this point.

Running along the waterfront trail was amazing today and I saw a few bikers, runners and walkers along the way. All of them had smiles on their faces and you could tell that they were enjoying being outside so early in the morning. It was nice not having to avoid cars for a change.

My biggest problem, of late, has been running too fast during my long runs and then feeling sore immediately afterwards. Today, I wanted to feel like I could run another 20K after doing my run today. For that to happen, it meant slowing my pace down and I'm happy to report that that is just what happened.

As I reached my car I knew I could have gone longer because I wasn't going as fast as I usually do. As I prepare for my 50K trail race, I'm going to use today as I reminder of how I should feel after my long runs.

THIS is how a 50K run can be considered "fun!"

(Haliburton 25K, 2006)
During my run today, I kept thinking about my upcoming 50K trail race in September. Of all the places to do a 50K "trail" race I've picked the most difficult in my opinion.

To help ease the pressure, though, I've decided not to focus my attention on how long it takes me to finish. Instead, my thoughts are going to be on crossing the finish line with two other amazing runners who are also going to be doing their first 50K trail race on this day.

Even though I was running on the sidewalks today, I was picturing myself running through the trails and the many different hill climbs there will be. During a trail race, most of the the runners will walk up the hill and then start running the downhill part. There's no point in burning yourself out going up some really steep hills, especially when you know that you will be running for over 5 hours.

Now that I have committed myself to the race, I'm going to develop a plan that gives me the best chance to finish it.

Tomorrow I will be running 20K and I will probably do 2 long runs of 20K or more each week until the end of August.
I love running early in the morning, so 6:00 AM is when I'll likely start.

One of the most effective training methods for doing a 50K trail race is increasing endurance. These longer runs, especially if I can do them in the trails (Seaton or Rouge) will go a long way to prepare me for the Haliburton Forest.

My next major race

After re-discovering my love for trail running, I've decided to do a 50K trail race in Haliburton Forest on September 8th.(http://ouser.org/races/hali.htm)

Last year, when I did the 25K trail race there it was by far the most difficult race I've ever done. Even after doing my most recent 50K race in Niagara Falls, I know that the trail race in Haliburon Forest will be twice as hard as that one.

When I finished the 25K last year I said to myself that I couldn't see me doing that race twice. This year a few of my friends are doing it with me so that will surely help.

The training for this type of race will require longer runs as well as more trail running. With just 8 weeks before the race, I'll have to start the preparations for this race this week.

I may throw in a 1/2 marathon race in July, (Whitby 5000) and another trail run in August (Iroquois 32K trail test) , just to keep myself motivated but my ultimate goal is to finish the 50K in under 7 hours. It took me over 3 hours to finish last year's 25K so I believe that 7 is realistic.

Who knew that running around in circles could be so much fun?

Today I took my kids to Pineridge High School so we could run on the track there. This was a way for me to get some exercise and also allow my kids to experience running at the same time. I even found a pair of running shorts that I gave to my oldest son.
After, feeding them both a good carbohydrate heavy breakfast, we headed for the track. I was surprised to see so many people there. Along with a coach who was doing some running drills with a few students, there was also a football practice and soccer practice going on in the middle of the track.

My oldest picked up his MP3 player and we all started out running at our own pace. My youngest even managed to do a few laps and at one point I was running with him for a bit. They both seemed really excited as well as exhausted afterward. After completing about 20 laps, my oldest said he wanted to do one more with me. That last lap was probably my most satisfying of the day as we ran stride by stride and I kept encouraging him to keep focused and finish strong.

They both seemed to have a great time and I told them that on the weekends that I see them, we'll make a point of going to the track on Saturdays.

A nice ending to a long week

Today when I arrived at work I found out that I was voted the top nutritionist at all the Extreme Fitness locations across Toronto. All the trainers and managers made a point of congratulating me which was nice. Probably the best thing about working at Extreme is the people I work with. Most are quite younger than me but I never feel out of place there. It probably helps that while they can certainly lift more weight than I can, they know that I can run circles around them so we have a friendly competition at the gym.

Unfortunately I wasn't able to attend the awards ceremony as I had to watch my children, but it was nice getting some recognition nonetheless.

After dropping my kids off to their babysitters, I went for a 9K run. I'm looking forward to running with my kids tomorrow at Pineridge High School in Pickering. I figure I can get a little run in and they can play around in the middle of the track and/or run a little bit with me as well.

It's supposed to be very hot/humid over the next few days so any running I'm able to do will be done early in the morning.

Unbelievable

Those of you who know me understand that I try not to get too upset but for some reason what I saw on television yesterday really made me mad.

I was watching the sports telecast and one of the stories they "highlited" was a hot dog eating contest. Since when did this become a "sport." I couldn't believe the amount of time they dedicated to this. Is this what we want to see? I thought that sports involved some type of physical activity? There are many courageous stories I see at my local gym everyday that would inspire people to make healthy choices.

During my run today I kept thinking about why this bothered me so much. Maybe because it's something that I would never consider doing myself. Last week I was asked by the trainers at my gym if I wanted to participate in an egg roll eating contest. The look I gave them I'm sure made them realize that they shouldn't ever ask that question of me ever again.

At the end of this telecast the "winner" ate over 65 hot dogs and they stated that the "average" person consumes 65 hot dogs per year. If that's what "average" is then I'm proud to say that I'm not "average."

A perfect weather day for running

There was a "calm before the storm" air to the weather today as it felt like at any moment it was going to rain.
I was almost hoping that it would rain as it's been a long time since I've run in the rain. Unfortunately there was no rain but plenty of wind. This made the return part of my run a little challenging but also fun.

During my run I passed the same woman twice along different parts of the route. Whenever I see a runner I always give them that "runners nod" which is a way to say "good for you!" It's nice feeling part of something and with runners, I always feel like I'm in a special group.

I'll often get these odd looks from drivers or from people who are waiting for a bus. I'm sure most of them are thinking that this guy is nuts to be running this early in the morning. Then again, I'll often get honked at by people driving who I know and who appreciate what I'm doing. I think I feed off both of these responses equally well.

Raise your hand if you saw a deer this morning!

To sum up this morning's trail run in one word I would use "incredible!"

As I met my friend at 6:15 and we started out he spotted a deer about 10 feet away from us in the trails. He was just staring at us and it was an amazing sight to see. Most of you know that I subscribe to the "Running Gods Theory" so I KNOW that look in the eyes of the deer was meant for me. I'm sure he was thinking, "it's about time I saw you back on the trails again!" (or at least that's the story I'm sticking with.

After that encounter, I knew that this was going to be a great trail run. Thankfully my friend knows the Seaton Trail very well and even though I've run in them before, he took me on a route that I hadn't been on. At one point we were actually running on a railway bridge looking down at the water/trails. We stopped for a brief moment just to take it all in and then we were off again.

I felt more relaxed today even though the terrain was something that I hadn't been used to in quite some time. Running in the trails forces you to concentrate more on where your running instead of just trying to run at full speed. For me, that's just what I need.

I'm definitely going to make sure that I run in the trails at least once per week, if not more. Today's run was invigorating and made me realize that my first love was and always will be trail running!
Thanks Ken for an amazing experience.

Doing the smart thing isn't always easy

Today I decided to take a day off from running and rode my stationary bike instead. Even after riding the bike, though, I felt like I should have run. My body needed the rest, so not running was the smart thing to do.

I picked up a new pair of trail shoes today at the Pickering Running Room and realized that it has been months since I've been running in the trails. I'm both excited and nervous about tomorrow's run but I know that once I get going, I'll be fine.

Starting the day off by running trails, (6:15 AM) is something that I used to do on a regular basis but I've replaced that with running on the roads. I'm hoping that the run tomorrow will kick start a great week.

What's next?

After working a 12 hour overnight shift from Saturday night to Sunday morning, I met up with a few friends for a 25K run. While some would call this cruel and unusual punishment, I couldn't imagine starting off a day any better than with a run.

Today's run was difficult as I was still feeling the effects of last weeks race and I'm sure the lack of sleep didn't help either. However, it was great running with friends today as most of the week I ran alone.

At times today I had to listen to my music just to get through the run but just having friends around, even if I'm not talking to them, can really help to stay motivated.

As we made our way back to the Pickering Running Room, several runners who were there, asked me what my next race was going to be. For the first time in a long time I simply said I have no idea. There are a few that I may do (Whitby 1/2 marathon, 50K Trail race and then the Toronto Marathon) but right now I'm simply enjoying the fact that I'm running.

I like doing one race per month as it keeps me focused but I also realized that since February, I've done 4 long races (1/2 Marathon, 30K, Full Marathon and 50K) so taking some time off would probably be a good idea right about now.

Trying to change people's eating habits one meal at a time!

Yesterday I saw a very good movie called Evan Almighty. The message in that movie was about trying to change the world by doing an act of random kindness one day at a time.

Today I did a nutrition talk at the Pickering Running Room in front of a small group of people who were enrolled in the walking clinic. During my run this morning I thought about how I was going to present my "philosophy" to them.

When I do my talks, I like to gather the group into a small circle so we can have an open discussion instead of just me lecturing. I find that the group learns better this way. Since today's group was small, this was easily accomplished. I was able to explain the importance of making small changes to their current lifestyles which will last them a lifetime. For some it may mean just increasing the amount of times they eat or having breakfast on a regular basis. It's amazing how these little changes can make a big difference.

It's always nice to speak to people who already have made the committment to exercise and whenever I have the opportunity to talk to the runners/walkers at the Running Room I'll volunteer my services. The Running Room has helped me accomplish many of my goals and I've been able to build great friendships with the employees there. I've often recommended to my clients at the gym, who are looking at doing something other than weights, to visit the Pickering Running Room and enroll in either a walking or running clinic.

Tomorrow I'm looking forward to running with some truly amazing friends and we'll be able to get caught up in each others' lives. This week has been one of my best running weeks and I think it has much to do with my relaxed attitude. With no races in immediate sight right now, I can just enjoy my running more.

Having "success" is contagious

This morning, two of my clients had personal breakthoughs and the smile on both of their faces was bright enough to light up the room.

One of them was so distraught just 10 days earlier, that I thought I may not see her again. When she arrived in my office this morning she was so happy to tell me that she had lost 4 pounds and that her clothes were fitting much better. When I met with her and went over the philosophy of my program, I could tell that she was having some doubt about whether this would work for her. She had been on many "diets" in the past and although she lost some weight on them, the weight eventually came back. This week as she went over the changes she had made in her "lifestyle" (including going for a walk every morning) she said how easy it was for her.

The second lady achieved her desired weight goal today and she also was thrilled with what she had done. In total, she has lost over 50 pounds. After returning from vacation and not able to exercise, she said to me that she realizes how important it is for her to get back to the gym/exercising on a regular basis. With some minor adjustments to her diet (adding more carbohydrates) she is confident that she will keep off the weight.

I am so proud of both of these women and the many others that I see at the gym on a regular basis. Once you see some positive changes take place within yourself, it makes you want to continue to see results take place. What's important to remember is that these changes may not always be what's on the weight scale. I talk to my clients about looking for things like improved digestion, energy levels and sleeping. Once I get them to not focus so much on the scale, I see them relaxing more and they realize that how they feel is more important than how they look.
Congratulations to both of you, you made my weekend start off on the right foot!

Do "heatlhy" addictions exist?

Exercise, even though it is a positive activity, can also been as a negative if it starts to interfere or create an imbalance in someones life. I found this particular part of an article very interesting so I thought I would share it with you.

"Positive addiction is that state of mind that allows a person to pursue a seemingly boring activity until it is no longer boring. All aerobic sports are based on that concept. Explanations of the mechanism involved include addiction to the fabled endorphin- induced "runner's high," addiction to increased self-esteem due to the myriad physical and psychological advantages running provides, and tapping into an individuals natural obsessive-compulsive nature. Long-distance running has, for some, served as a positive addiction replacing a recently-shucked negative addiction such as cigarette smoking and alcoholism. For long-distance runners, the sport and lifestyle often complement other aspects of their lives. For the exercise-addicted, the sport and lifestyle of long-distance running are their life"(1)

I think this is a dilemma that I deal with on a regular basis myself. Trying to remain "balanced" is something that I spend a great amount of time talking with my clients about. One particular client who I met with recently, exhibits these classic signs and at times he reminds me of myself when I was his age. Some of my clients exercise everyday for hours and hours and what I try to get them to understand is that you want to find something that you can do not only in the short term to reach your goals, (weight loss for example) but also throughout your life. Is it realistic to work out everyday for 2 hours for the rest of your life? I think there is a small segment of the population that has the time for this but for the majority of us this becomes a challenge.

Personally speaking, I know how much running means to me both physically and emotionally so I need to ensure that I remain healthy enough to continue doing what I love. It also means that I need to start looking at other sports which, even though may not satisfy all the things that I get from running, will give me the physical benefit that I need. I used to love to play tennis and I'm going to start playing next week.

With regards to my clients, what I worry most about is settting too high expectations and then when these expectations are not met, a free-fall takes place. In the case of exercise, I've seen some clients work out religiously day after day without taking a break. Then "life" gets in the way and they cannot workout for a period of time. They feel guilty for not working out and then they begin to choose unhealthy foods to deal with their depression. Luckily, many of my clients bounce back, but there are others who I haven't seen in months and who I know are too afraid to start over again because they see themselves as "failures." These same people would have benefited more by starting out slowly and finding their balance.

So, do YOU thik that you are an exercise addict? Take the test and find out:

"An addiction self-test
Where addiction to running stands in your life

On a scale of 1 to 10, with 10 being the strongest, weight each of the following statements as they apply to you and your running. Then total your numbers and check the interpretations at the end of the test. Fill out the test in pencil, or make photocopies so you can retake it periodically.

___Running is extremely important to me. I'm positive I'll be running for the rest of my life.
___A day without a run is a day without sunshine.
___If it becomes downright impossible to get my workout in today, I can always double up tomorrow.
___Until I get my workout in, I'm a real bear as in unbearable.
___A little pain indicates there's serious progress being made.
___If two aspirin/ibuprofen are good, four are twice as good.
___Warm-up and cool-down are important, but it's what comes in the middle of a workout that counts.
___As far as running goes, more is always better.
___A string of running days must remain unbroken.
___Quality without quantity is impossible.
___Of course I know how many miles I ran last month_
___Unless you've run a marathon, you're not a real runner.
___The more marathons you've run, the more serious a runner you are.
___Rest is for the weary, not for the strong.
___Discomfort exists to run through, not to be an insurmountable barrier.
___All my friends are runners, and I wouldn't consider befriending a nonrunner.
___Many running-related pains can be gotten rid of by running through them.
___If a shirt doesn't boast a race logo, it isn't one I want to wear.
___It exhibits their inbred weakness if people don't want to hear my step-by-step re-creations of races I've run.
___If I have a piddling injury and a sports medicine expert says I shouldn't run, it's obviously time for a second (or third) opinion.
Where does your total fall?

161-200: Running addiction personified. Get help quickly.
121-160: Leaning toward running addiction; beware.
81-120: Neutral.
41-80: Fitness with a mellow bent.
20-40: Approaching terminal mellow; better sign up for a race."
(2)
________________________________________________________________

1. Richard Benyo, Exercise Addiction, when more is less, Runners Club of America
2. Richard Benyo, Exercise Addiction, when more is less, Runners Club of America

Remembering my first trail run

It was about 2 years ago, around this same time of year, that I was first introduced to trail running. I remember clearly the feeling of euphoria I felt immediately after the run was over. Throughout the run in Greenwood Park, I remember running cautiously as I really had no clue what to expect.

The person I was running with was a very experienced trail runner and she obviously had no problems. Not wanting to look too out of place, I tried my best to keep up with her but I'm sure I stumbled and was awkward throughout the run.

The air quality was so much better in the trails and I remember feeling at home running in them. It brought me back to a time when I was a child and would go running in the forest with my friends in Montreal.

As I became more familiar with running trails, I realized that I needed to have the proper shoes. They felt so awkward at first but really made a difference especially when trying to climb up some of the steep hills.

The trail races that I have entered have all had the same peaceful feeling to them. There is so much support for all the runners and the volunteers are amazing. I remember one trail race (Haliburton Forest) where there was a large bonfire at the end of the race. All the competitors gathered around the fire and waited for all the runners to finish. I'll usually see the same 10-20 runners at these races and I'm lucky that they have welcomed me into their fraternity.
While some road races have this feeling, the majority tend to be so large that you lose some of that "family" atmosphere.

I can't believe that it's been 9 months since my last trail race (Vulture Bait, October 2006) and I'm looking forward to doing at least one per month for the next few months.

As I ran my 8K this morning, I kept thinking about how nice it was just to run without having to worry about how fast or how far I was going. In fact, I'll probably switch my training to run more for overall time (1 to 2 hours) instead of running for speed. Running trails requires more endurance than speed, as the nature of the course dictates that you will be running longer than you would in a road race. I'm deciding between doing the 25K or 50K trail race in Creemore next weekend. My preference would be to try the 50 but I'll have to see how my body feels at the end of this week.

Feeling satisfied!

Yesterday I completed my 50K race and I was very pleased with my performance. Here is a recap of how my day went.

I woke up at 3:30 AM and picked up my friend at 4:30. We then met up with another two runners and drove to Niagara Falls. We arrived at about 6:15 which gave us plenty of time to pick up our race kits, mingle around and make a few pit stops before the race (bathroom breaks).

The race started promptly at 7AM on a grass field. This was different than most of the races that usually start on pavement. The funny thing is that except for the first 500M, the rest of the race was run on asphalt.

It was a great day weather wise and the 4 of us started out together. I was feeling good and started to push myself a little earlier at around the 8K mark. For me, this race was more about battling my own personal demons. I wanted to accomplish 2 goals:
1) Have a better race this year than last year
2) Have a "cramp" free race

I'm happy to report that I was able to accomplish both of these goals. At the 35K mark at this race last year, I had nothing left and those last 15K turned out to be the hardest 15K I've ever done. This year, while I still had some mental barriers to cross, It was not until much later in the race and by then, I knew that I was going to beat my time from last year.

With regards to the cramping, it was interesting how it would almost start to come on but then slowly it went away. This happened several times towards the end of the race. I think this is why I wanted to push myself a little bit to see if the extra supplements I was taking were going to make a difference. While I did experience cramping after the race, it is much easier to deal with than during the race.

Each race brings with it several interesting stories and I have a whale of one. With 1 mile of the race left I was chasing down a runner. At this point I was using him as motivation to keep going. During this race there were long stretches where I didn't see any runners. I am probably the worst one when it comes to getting lost and coupled with the fact that my brain wasn't exactly functioning properly, this wasn't a good combination. I followed this runner but he ended up going off the course and we both got lost and did an extra 3KM's. Initially I was very upset as I didn't get to run through the finish line but as I look back today I can chalk it up to a funny story that I can tell people about.

The bottom line is that I know how I did and the overall time that I did it in really is insignificant. This race has taken some pressure off of me and I can relax a little more and plan out my races for the fall. I've erased the bad feelings from my Marathon and from the 50K race from last year.

Beyond even that, though, I have an amazing memory of running and spending time with some truly remarkable friends. One of the best parts of the whole day was the feelings we all shared immediately after the race. This continued as we drove home and culminated with a great bonfire in the evening. Running this race really made me appreciate the fact that I can and should enjoy my running more and not focus so much about my time. I think the running Gods were watching again because the pin holding my Garmin came off as I was "high fiving" one of the runners in the middle of the race.

I'll continue to do more races and will still keep Boston in my sights but I'm also going to go back to running trails a little more. The people who run trail races are not concerned with their time as much as they are concerned about having a good time and enjoying the fact that they are running. In the end, you can't ask for much more than that.

Let the race begin!

There really isn't much else left to say.

I have my bags packed, both sets of alarms set for 3:30 AM (we have to be on the road by 4:45), my music is set, water bottles are chillin in the fridge, gels and electrolyte supplements are packed in my bag.

My last meal tonight was my traditional pasta meal with some Parmesan cheese. I'll be heading to bed shortly so I can try and get as much rest as I can for tomorrow.

By this time tomorrow I'll be hobbling around the house and loving every minute of it. Here's hoping for a cramp-free race.
Thanks to all of those who have emailed me with their support, you don't know how much that means. I promise a full race report.....as soon as I can hobble to basement to write it on my computer.

PAIN

Pain: An unpleasant sensation that can range from mild, localized discomfort to agony. Pain has both physical and emotional components.

This is a definition I found today while searching the Internet. As I drove my son to his babysitters today, we talked about my upcoming race. Having witnessed a few of my races, he knows how his father will be feeling after the race. Walking upstairs will be challenging for the first few days and my knees and hips will be sore.

I remember after one race when I made sure that I had everything I needed from upstairs so I wouldn't have to make more than one trip on the stairs. Finding a comfortable place to sit will be difficult and getting up will be even tougher.

Most marathon runners acknowledge and accept the fact that they will have to experience some real pain during and immediately after the race. The more I "push it" the more pain I will feel in my hips and thighs. Even if I decide to run rather than race, this weekend, my body will be pounding the pavement for 5 hours (maybe less). There really is no escaping this type of pain.

This type of pain is physical, but overcoming the emotional/mental pain is the thing that runners excel at. Keeping your mind from getting "bored" or from wondering why you are doing this crazy activity, is something that is more challenging than the physical pain. I'll think about everything I can during the race to keep my mind focused. If I concentrate too much on the running then I'll probably come to the realization that I have a long way to go and then I'm finished. Having great friends to run with this weekend will certainly help, but we will each have to keep motivated, and that has to come from within.

So, given all this pain, why do I run? I think part of it is pushing my body to limits that I didn't think I could. Having goals and then accomplishing them is a feeling that is hard to describe. I'm fortunate that my goals are attainable for me and that there are so many goals to achieve with regards to running. I'm already thinking about my next races even though I haven't even finished this one yet. Running not only gives my body a physical workout but also pushes my mind to new limits as well. Another reason I run is because of the amazing people I've met and continue to meet.

This weekend will be a return to my "roots" so to speak, as I'll be running with plenty of trail runners who I've run with during my trail races from last season. I haven't done many trail races this year but the people who do trail races are so nice that I'm sure I'll get a warm welcome back from them this weekend. They'll also probably say, "where have you been?"
My response will be, "running of course!"

My last run this week

This mornings run (10K) was my last until the 50K race on Saturday. I kept thinking about how I didn't want today's run to end but also told myself that I needed to rest to get ready for Saturday.

On my run today my Garmin's strap came undone as the pin that was holding the strap snapped off. I ended up running the last 3 KM's not knowing how fast or how far I was going. Maybe that was a sign from the Running Gods for me not to worry too much about time/pace etc. and just run. It's funny how routine oriented I've become with regards to my running. I find it very difficult to run without my Garmin and my music. If either one of these isn't operational, I find it hard to keep motivated.

I'll take the next few days off, reluctantly, and try and get some rest. Perhaps I'll read one of my many books on running or watch an inspirational movie or two. Some of my favorites include Remember the Titans, Rudy and Rocky.

The excitement is growing inside!

With just a few short days until my 50K run/race, I went out for a very nice 9K run today with one of my best friends. I count myself very lucky to not only have friends, but truly amazing friends, and I'm so thankful that most of them are going to be running with me this weekend.

We all have our own personal demons that we must overcome on race day and for me it will be cramping. This is something that I have no control over so I'm trying not to worry about it. I've tried just about everything so far so we'll see if this works for me. There are other elements such as the heat which may effect some of my friends. Because we have no way to plan for these, there is really nothing that we can do about it. With only one more day of running until the race, I will no doubt spend plenty of time reading about cramping and electrolytes, once my last run is completed tomorrow morning. I've yet to have that "perfect" race and I guess that's why I keep running.

Beyond just the running though, the whole day will be one that I'm sure I'll never forget. It starts with the early morning drive up to Niagara Falls (4:45 AM) and will end sometime in the afternoon as we drive home. Along the way, though, there will be memories made that will last a lifetime and that is what will make the day so special for me.

We all have the determination to do whatever we want, whether it's to lose weight or finish a race. Having a belief in yourself is something that you need to discover if you haven't already done so. This belief needs to be so strong that it acts like an armour surrounding you. It should keep all negative thoughts, actions and people away. When things get rough and you start to doubt yourself, you should be able to draw upon the inner strength that we all have to carry you through.

One of my favorite sayings about running marathons, or in this case an ultramarathon, is "If were easy than everyone would do it." What this means is that there WILL be pain/discomfort and maybe even self doubt at some point along the way.
My friends and I will have stories about how certain parts of the race were more challenging than others. In the end, as we look back at our accomplishments, we will turn to each other and say we did it!

Weekend recap

This was probably one of the better weekends I've had in a long time.

After taking Friday off from running, I decided to do a 10K run on Saturday morning. I told myself to just wake up on Saturday and decide then what I wanted to do. In the end, though, it was a "no brainer" and as soon as I started to run I knew that I had made the right decision. It was a little cool early Saturday morning and I was a little stiff but when I finished I felt so refreshed.

When my run was finished I decided to volunteer at a race that was being held at the Ajax waterfront. It was nice seeing so many familiar faces and volunteering allowed me to be right amongst my friends. My job was to clock in the finishers as they crossed the finished line. There were some truly remarkable times for both the 5K and 10K races. A big part of me kept thinking that I should have raced it to see where I stack up amongst these runners. With my race only days away though, I made the right decision to volunteer instead.

After working an overnight shift on Saturday (11-7AM), I met some friends for a 10K run at 7:30. Most people would have been opted for something else to do, but for me, it was once again a "no brainer." I was able to run with my closest friends, share some great conversation and talk strategy about our race at the same time. It seemed like a long time since we were able to run together but like true friends, once you get talking, it's amazing you quickly you can pick up where you left off with no effort whatsoever.

I took my kids for a run later in the afternoon and they seemed to enjoy themselves. If you have a couple of kids with lots of energy, try taking them out for a run and then see how their energy levels are afterwards. Both my kids were exhausted after their run but after refueling and re hydrating their energy levels quickly returned. It would be nice to have the recuperating powers that kids have wouldn't it?

Today I rode my bike for just over 45 minutes and tomorrow I'll be running in the morning followed by another run on Wednesday and then that's it for the week. I made one of many pit stops at the Running Room today to pick up some gels for the race. Before tomorrow's run, I'm going to try a new gel that has more sodium in it than the one I usually take. If it produces no stomach discomfort, then I'll make the switch for Saturday's race. Trying to avoid cramps will be one of the many goals I have for Saturday and if I can avoid them then the other goals I have should follow suit.

Enjoying a day of rest

Today I took a day off from running and decided to use one of the eliptical machines at the gym for 70 minutes. My legs are feeling a little tired and with my 50K race now only 8 days away, I'm starting to get those butterflies again.

Tomorrow I'm going to either sleep in and do nothing OR run for 10K. I'll decide when I get up how I'm feeling. It's very hard for me to take time off from running or exercising but I know that my body probably needs the rest.

I still haven't decided on whether to carbo load next week or not. I'm leaning towards just slightly tweaking my diet and trying to incorporate more potassium rich foods (bananas, potatoes) and see if that helps with my cramping problems. I'm also going to use more E-Load supplements this week and may even look into a pottassium supplement as well.

My weight has dropped to 156 pounds and I'm hoping that the lighter weight will make a difference on race day. I'd like to run the race at around 155 so that should be attainable by next weekend. I've noticed that I seem to be running a little lighter on my feet these past few weeks.

I'm going to offset the lack of running next week, while I taper, with some cardio either at the gym or at home on my exercise bike. This will allow me to keep my sanity and allow me to run the race at the weight that I want.

Are YOU doing everything you can to create a healthier population?

I had very good conversation with one of my clients yesterday. We were talking about how this generation of video game playing/internet viewing children are headed towards a very unhealthy road.

Then we talked about how our parents viewed exercise and healthy eating. I cannot remember as a child ever watching my parents participate in sports. My client agreed and she couldn't remember watching her parents participate in sports either. I grew up in a family where most of my siblings had some kind of weight issue. It would have been so easy to continue this cycle. When I started to lose weight at age 15 I decided then that I would not succumb to having a weight issue ever again. Since I started running 2 years ago I am now in better shape than I ever have been at any point in my life. This is something that I take great pride in.

Another aspect that was almost never talked about was healthy eating. "Brown" bread was thought to be healthier than white when in reality they both are about the same nutritionally speaking. Special occassions always had food as the centre piece. I remember eating frozen tv dinners and eating ravioli on a weekly basis (it's probably why I haven't had either one of these items since my childhood). I also remember separating egg whites from whole eggs to cut back on the fat and getting in trouble because I was wasting part of the egg.

I like the fact that not only do I talk about the importance of healthy eating and exercise, I TRY to do my best to give my children an example of this. My hope is that they will develop healthy exercise and eating habits that they will use for the rest of their lives.

We have more variety of healthy and unhealthy foods now than when I was their age (8 & 5) and it's important for them to get educated on making the proper choices most of the time. We have the opportunity to teach not only our children but family and friends how to live a healthy lifestyle. It has to start with each of us.
So, are YOU doing everything YOU can to show people around you how to live a healthy life?

Change of plans

After visiting my "Mecca" today (aka the Pickering Running Room) and looking at the water bottle attached to my hand, I was convinced by the lovely ladies there (Maureen and Nancy) that this would be too cumbersome to use in a race.
Instead I'm going to use a smaller water bottle attached to my hip. I use a similar type pouch to hold my MP3 player so having another one to wear should not be an issue.
I'll probably also bring along my water belt just in case I decide to use it. I'd prefer not to run with it as I remember how annoying the water belt was towards the end of the 50K race last year. At one point I remember taking the belt off and putting it over my shoulder.
The water bottle they showed me holds about 6-8 oz. of water so that should be enough to keep me hydrated in between water stations.
Thanks Ladies!

Looking forward to tapering next week!

Today I did a steady 11K run (5:08 min/K). As I started out, though, I wasn't sure how long I was going to be able to run for. My legs are starting to feel a little tired and "heavy." That's usually a good sign that I need to start to take some time to let my body heal. With the 50K race just 10 days away, this will be my last week of heavy running. In fact, I'll probably just run two more times this week (Thursday and Saturday) and twice the following week (Monday and Tuesday) and then rest up for the race on Saturday.
I've mentioned before how difficult it is for me to stop running because I find it so beneficial to me both physically and mentally. Riding my bike or doing the eliptical at the gym just isn't the same. However, I know that I will benefit from taking some time off so I'll listen to my body and do the right thing.
If you see someone at the gym doing some eliptical training on Friday who looks like they would be happier outside, don't be shocked, it'll probably be me.

Nutrition "training" for the 50K race

Today I did a steady 16K run at a 5:13 pace. It was a little warm when I left my house just before 7:00 AM and progressively got warmer as I went along. Luckily I remembered to bring along one gel, which I took at the 10K mark, as well as some E-Load capsules which I took before and during the run.

I started to think about just how FAR 50K is. Yes, I've done it once before and I've also done a few marathons (42.2 K) so the extra 8K in theory, shouldn't be a problem. However, I'm still haunted by the feelings I had last year during the race as well as the cramping issues I've suffered during my last 2 big races (Around the Bay and Mississauga Marathon). I've been experimenting with lots of different food combinations during my training but it's hard to know if they are working. I've never experienced cramping at any time during my training runs whether they are tempo runs, hill repeats or long distance runs (25-32K). There has never been a point during any of my runs in the past 2 years that I've had cramping problems.

Today I was doing some research for eating during the ultra marathons (anything over 42.2K) and most are in agreement on two things:
1.You better schedule in walk breaks.
2.You will need to eat food during the race to keep you going.

With aid stations every 5K, and running roughly a 6 minute kilometre, that means running every 26-30 minutes straight. I've decided to cut that in half and take a walk break every 2.5K. That should take about 15 minutes. I've also decided to carry water with me. This is something that I normally don't do during a race. I've found that running with a fuel belt just too heavy and uncomfortable. I'm going to wear a water bottle attached to my hand and fill it up at the water stations. This way if I need some water in between stations, I'll have it available. I'll also take 2-3 E-Load capsules every 15 minutes.

The aid stations will be stacked with gels, bananas, gummy bears, M & M's,pretzels and cookies. Eating things other than gels is something that most people wouldn't do during a marathon. However gels don't have enough sustained carbohydrates for this race.
Last year I ate bananas and pretzels and this seemed to work well. You have to use foods that your stomach will tolerate. The last thing you want is to have any GI issues during the race. Because of my cramping issues, I'm going to make sure I eat at least 1 banana at each stations. The potassium from the bananas and the sodium from the E-Load capsules should avoid the cramping issues that I've suffered with.

As with any race, though, there are variables which are out of a runners control such as the weather. The hotter it is the more electrolytes will be lost and the more water and electrolytes will be needed to ingested. Running a marathon or ultra marathon has more to do with mental preparation than physical exertion. During my taper week next week I'm going to make sure I have every base covered appropriately.

Weekend recap

On Saturday I did a nice tempo type run (10K/4:55 pace) and then spent the rest of the day getting my kids ready for their "MudRun" race the next day.

On Sunday we met up with a group of friends and all drove down to the race site. My kids were excited and when we arrived at the race they really started to feel the emotion of the day. Seeing hundreds of runners all getting ready for a race is a nice experience and I was glad that they could witness it for themselves.

The weather was warm but not too hot/humid. My race started 30 minutes behind schedule. This was not a good sign and I should have realized that this was not going to be one of the better organized races I've attended.

The event was one of the better ones last year but this year the number of participants doubled and it was obvious that the organizers didn't do a good job of planning for this.
The run itself was fine but mostly because I was able to run it with friends. It didn't have the same "feel" to it that it had last year which was very disappointing. Because the race course was poorly marked, we actually did an extra 2KM's.

After running through tires, over bales of hay, river crossings and finally through a mud pit, most of us just wanted to get hydrated, cleaned up and head out. Unfortunately all that they gave us was a cup of an electrolyte replacement drink. Most races give out water, and some type of food (usually fruit and bagels).

My sons' race followed mine after about an hour. This is where the fun really started. Both of my sons took off well and they were supposed to run about 1.5K and finish in the same mudpit that I ran through. After about 20 minutes my youngest son and other little ones came rumbling through the mudpit. My oldest, however, was nowhere to be seen. After about 30-40 minutes a bunch of parents went into the trail to find our children. It turned out that one of the race marshalls sent my son and about 20 others, the wrong way and they ended up having to do another 3-4 KM's. They had to be picked up in a truck and driven back to the start of the race where they could run through the mud.

This capped off an unfortunate and stressful day to say the least. This race was so much fun last year and was such a letdown this year. It's highly unlikely that I would do this race again. My sons were happy with the fact that they were able to get muddy and also happy that they got some prizes and a medal.
I'm happy that my next race is less than 2 weeks away so I can erase the negative feelings I had about this one.

One of the best 2K runs I've ever had

I took the day off from running as I had racked up over 80+ K's over the last 6 days. Instead I rode the bike for 40 minutes.
Later in the day, though, I felt like going outside and I asked my oldest if he'd like to go for a mini run. Thankfully he said yes and seemed excited about it too. We walked towards a mini hill I've called "death hill." It's about 500 M in length and has a slight incline. I had my Garmin watch on, which measures distance run, pace per Kilometre and calories burned along with a few other things. I talked to my son about these different categories and he seemed to be really excited about it. He wanted to wear the watch as he ran up the hill and of course I let him wear it.
When we got to the hill he was so excited to see how he could do and we decided to run up the hill turn around and run back down (1KM).
We both ran side by side and I was impressed at how well he was doing and that he was keeping a nice pace. We talked about his breathing and using his arms to pump him up the hill. When we finished the 1KM he noticed that his time was 6:44.

After giving him a high five and congratulating him, he said that he wanted to do it again. This time, I showed him to how to set the watch to run against a virtual "buddy." My watch allows me to set up a training buddy to race with and the object is to try and beat the buddy. We set the goal of doing 1KM in 6:50.

Off he and I went once again although this time he went out a little too fast. He had to walk a little bit on the way back down the hill but he was so far ahead of the 6:50 that he didn't seem to mind. He ended up finishing this 1K in 6:30!

After the run he was understandably tired and sore but I told him how proud I was of him. One of the best moments came when he told me that he wanted to do all the races that I've done. I told him that I can't wait until he's old enough to run a race with me.

The Mud Run is just a few days away and I'm already anxiously awaiting that day for the kids and myself.
Tomorrow I'll probably do a 10K run or bike for an hour. It's hard to believe but I'll be running a 50K race in just 2 weeks. There will be just one more week of heavy running before I start to taper for that race.

My life before I started running

During my 20K run today, one of my friends asked me why I run so much. She knew, though, that the answer was that I run because I love it so much.

I started to think about how much my life has changed since I started running.
My life consisted of working at a job which I hated and which was very isolating and negative in nature. I was working with recovering alcohol, drug and gambling addicts. While I saw some people have success, the majority of the time I would see the same people come back time and time again. To say that this was depressing would be an understatement. Not only was the nature of my job depressing, I worked a 24 hour shift. This gave me plenty of time off in between shifts. The problem was that I had no social life and would often just sit around the house and play video games and wait for the kids to come home.

This pattern led to feelings of apathy and while I did workout at the gym every morning at 5AM, I realized that I didn't have any friends as most people worked a traditional 9-5 shift. I isolated myself and this pattern repeated itself for years. Most of the time I didn't think I was "worthy" of having any friends. I was in a "comfort zone" and even though it wasn't a good one, it was something that I was familiar with.

When I look back at this cycle of behaviour, it is easy to see why I was so unhappy. I also can't blame anyone else but myself for this but I try to look back at that time and use it as a learning tool.

Running literally changed and saved my life. Do I put too much emphasis on it for my new life that I have created? Well consider this. Since I started running I have amazing friends, I don't play video games anymore and I'm doing something that I love to do (sports nutrition). I have completed 3 Marathons and over 20+ other races and I have more drive and determination now than at any other time in my life. I also am in better shape now that any other time in my life. I've yet to meet someone who guesses my right age. Most are off by at least 5-7 years which obviously makes me feel good.

I'm also happier and seem to have a positive "glow" about me most of the time (especially when I'm running). I've also been able to show my kids the importance of a healthy lifestyle (they aren't allowed to play video games at my house).

No, my life isn't perfect, far from it actually, BUT I can honestly say that I wouldn't be the person I am now if it weren't for running. If you are lucky enough to find that special "something" that changes your life forever, then grab a hold of it and enjoy the ride!

My mini tempo run today

Since I'm doing a long run tomorrow (20K) the plan for this morning was do between 8-10K at a nice easy pace. Unfortunately my feet obviously didn't get my memo as I ran faster than I had intended.

I have approximately 100 songs on my MP3 player and I set the play list to "random" so I never know what kind of song I'm going to get. I purposely have a mix of some slow and fast songs and today's run seemed to have more fast than slow songs. In fact, at the 8K mark, one of my favorite songs came on (Free Bird by Lynard Skynard) so I just had to keep going until the song finished.
After my run I realized that I had just run 9K in 43 minutes (4:45 min/K). It was nice to know that without evening consciously doing anything, I was able to do this pace.

I still have conflicting thoughts about the 50K race/run. I have two scenarios which keep playing inside my head. One of them is running with my friends for most of the race and finishing together. The other one sees me feeling good and just wanting to run my own pace and see what happens. Whatever scenario plays out, I want to make sure and do better than I did last year.

My kids and I will be running in the "Mud Run" this Sunday
http://www.mudrun.ca/
I'll be so happy to see them having fun running in the Mud as I know that this race was one of my favorites from last year. What makes this race even more special is the fact that most of my closest friends will also be there. I'm hoping that my kids will realize how much fun running can be.

The importance of variety

As I lay in my bed before heading out to do my run this morning, I had the motivation to run but I didn't want to run the same route as I usually do. This hesitation bothered me somewhat and I wondered if I should actually go out at all? A small part of me was thinking that maybe this was a sign that I needed to rest today. I know that if I did, though, I'd be regretting it all day.

I have about 4 different routes that I can take from my house and that are anywhere from 8-15K in length. The problem is, I've done these routes so much that sometimes they become boring. Today I decided to try something new and did some running on side streets that I normally don't run on. For someone with as bad a sense of direction as I have, I was taking a little bit of a risk but I ventured out anyway. When I finished my run I realized that I did 12K in just over 1 hour. It was nice to know that I found a new route that covers 12K. I'm sure I will start looking for a few more so I can keep my running routes from getting too boring.

During my run today I was thinking back to the training I did for my marathon. I liked the fact that every run was a little different. There were days where I would just run hills and others where I would run on the track. I also did plenty of speed or "tempo" runs. I'm looking forward to returning to this type of training sometime in July as I prepare for a fall Marathon. The 50K run in a few weeks is more about endurance than speed so I'm not focusing on doing too much speed work right now. When I think about the 50K it scares me a little because I remember how I felt last year and also how I felt during and after my marathon this May. I'm sure I will be fighting those demons between now and the start of the race. I've decided to just let the day come and decide my strategy when it gets here. I'm sure I will discuss it during the drive up to Niagara Falls with my friends.

When I talk to my clients about their eating, I stress the importance of adding variety to their meal plans. If you eat the same foods over and over it becomes a challenge for some. There are some clients, though, who don't mind eating the same foods as it takes the pressure off of them in terms of meal preparations. It all depends on what your comfort level is. I have found that the more structured you make your eating the better results you will get. I give my clients about 3-4 options for each meal and this seems to help keep them on the right path. What I then focus on is trying to make these 3-4 meal options as appealing as possible.
Whether you are training for a race or trying to lose weight, remember to keep things interesting by adding variety to whatever plan you are on. You will be thankful you did.

Running in the rain

Today the plan was to run a nice easy 8-10K. After doing 32K yesterday I was a little sore for about 1-2 hours and then I was feeling fine. It still amazes me at how quickly my body is able to recover. When I first started running it took days for some of the soreness to go away and now 2 years later I'm healing faster.

When I woke up and saw that it was raining I had a big smile on my face. Running in the rain is something that I love to do. I think it has something to do with feeling "cleansed" while running. Another thing that I love is to see the looks on some of the drivers or people waiting in bus shelters. I'm sure they are probably thinking that this guy is nuts for running. I make sure that as I pass them I have a big smile on my face so they know that I am truly happy doing what I am doing. There isn't a weather condition that has prevented me from running and I like the fact that no matter the weather, I will be going for my run.

Today's run was 10k and I felt very strong towards the end. I'll probably do another 10K on Tuesday and Wednesday and then a long run on Thursday of 20K. I'm counting down the hours until the MudRun this Sunday. The fact that my kids will be doing their own mud run at the race on Sunday is what really is exciting me.
Participating in sports with your kids is the best way to show them all about the importance of a healthy lifestyle.

Another long run in the books

After taking Saturday off from running, I met up with a few friends on Sunday morning for a run. Some of us were doing 32K in preparation for the 50K run/race in 3 weeks while others were doing 20+K. It was nice to have a group to run with as it becomes harder to do those long runs when you are by yourself.

Today's run took 3 hours and 12 minutes or just over 6 minutes per Kilometer. That is roughly the speed we will be going when we do the 50K. Towards the end,I felt the need to go a little faster. There is something about kicking it into gear towards the end of a long run which I feel satisfying. Luckily I had my music with me and it helped to keep me motivated.

My friends know that it's something that I just have to do for me so they don't take it as me wanting to show off. I like the final push during a long run so I can simulate the race feeling. As soon as I started to push it, though, I could feel that my right quad was beginning to cramp a little. I had taken some E-Load capsule just before starting my mini speed run and this seemed to help as the cramps only came for a few seconds and then went away as I eased up a little.
Even though I haven't seen any scientific evidence to prove that going faster increases cramping, I've noticed that as soon as I push myself a little more on a long run I feel the cramps coming on. I don't experience this on any of of my shorter runs though even when my pace quickens to 4:45 per Kilometer.

During the 50K the stations are stocked with lots of things like bananas and salted pretzels so I'm hoping that these things will help if I experience cramping once again.
This will be my last long run until the 50K so I will use these next few weeks to rest up and prepare for that day. My longest run will probably be no more than 20K between now and then so I'll stick to doing plenty of "ME" runs averaging between 8-12K.

Your passion "candle" will only grow brighter over time!

Today during my 10K run I thought about the last 2 years and how my life has changed so much. In that span I have left a job, got separated and discovered a new passion called running.
I thought about the many friends I've made along the way and how truly lucky I am to have not just friends but really close friends who I can lean on and who know that they can lean on me when they need to.
I feel that I have not only embraced the sport of running but that I try to spread the gospel whenever and wherever I can. I've taught a learn to run clinic and have convinced more than a dozen people to try a running clinic or even just to go out and run.

The more I run, the more I feel that I am not only helping myself but also helping others as well. I honestly never thought that when I started running I would have people actually looking up to me and asking me questions about running.
When you have a passion though, and most people know that mine is running, it becomes natural to just to want to talk about it. Most people understand that when I start to talk about running it is something that I enjoy doing. There are only a few close friends though, who really understand what running means to me and I'm thankful for that.

Whatever your passion is, and hopefully it is something that is healthy, I hope you treat it as a special gift. Some people go through their whole lives wondering what their passion is and sadly, some never find it. If I hadn't been open to the idea of running 2 years ago I never would have discovered that I had this passion for running. I used to hate running and never quite understood why people would do this type of activity. Keeping an open mind allowed me to at least try this new activity. Exposing yourself to many different activities is the key to helping you discover what activity truly makes you happy. If going to they gym is something you do but really don't "enjoy" it, then look for something else.

You need to find something that you love doing and not only look forward to but something that you will make time to do for yourself. I hear too many clients complaining about the fact that they have busy schedules and no time for exercise. When I sit down with them and go over their schedules, I show them where they can fit in at least 1 hour of exercise per day. Most will at least give it a try but the ones who have the most success with losing and keeping their weight off are the ones who make it a priority in their lives.
Just remember that like a tornado that gathers power as it goes along, your passion will grow larger and larger with each passing day.
Good luck finding yours!