One down......one to go!

Today I did what I was told and resisted the urge to workout and opted for a day of rest instead.

My knees are starting to feel the pain as they heal themselves as are my feet. I actually found it nice to sleep in until 7AM this morning and will hopefully do the same tomorrow.

Tomorrow will be all about getting all the last minute items I'll need for my race. This will include gels, electrolytes and possibly a new outfit. I'll need to get to bed early tomorrow night as I'll be leaving for my race at 5:45 AM. I think that I'm equally as excited about running in the evening as I am for my own race so getting plenty of rest will be crucial tomorrow.

In addition, I'll have to make sure that I'm well hydrated and I will also have either a pizza or pasta supper on Friday evening (I'm leaning towards pizza).

I usually like to watch an inspirational movie the night before a race so it will probably be Remember the Titans or Rudy. If I'm in the mood for a comedy though I may pick up the movie "Friday" with Chris Tucker and Ice Cube. I guess it will all depend on my mood tomorrow.

Savoring every last step today

I tried to stretch this mornings run as long as possible without going out for too long since I'm tapering for my race on Saturday.
As I finished my run and stopped my Garmin I walked for a few more minutes before coming into my house. Knowing that I won't be able to run for the next few days will be tough but I understand it's the right thing to do.

During the run today I was visualizing how my race will look like. I kept thinking about how much fun it's going to be not only to be in the trails, but also seeing so many familiar faces from the trail series I was involved in last year.

Between now and Saturday morning I won't be doing anything physically active, which will be a challenge mentally. I'll keep myself busy with work and probably watch an inspirational movie or two to get me mentally ready for Saturday. Even though I'm not going to be running fast on Saturday, I still have to remember that the 32K race will most likely feel like I'm running a Marathon (42.2K) as I'll be out on the course for at least 4 hours or more. It usually takes me about 10K before I get into a rhythm but will all the expected hill climbs and water crossings, it'll be interesting to see how my body responds and how long it takes me to find a comfortable pace.

I'll begin a mini "carbo-load" plan tonight which will mean an increase in carbohydrates (potatoes, pasta, breads) and a slight decrease in protein. I'm feeling very "light on my feet" these days so I won't carohydrate load too much as I don't want to feel too heavy on Saturday.

The main thing I'll be doing though is resting. If anyone has any ideas on some good non-physical activities that I can do, please let me know. I'm open to suggestions.

A "Zen" like moment today

It happens every so often when I'm running in the trails. I never know when "it" is going to happen but I can count on "it" happening
when I need "it" the most. The "it" that I am talking about is the feeling of pure tranquility that I get when I have completed a trail run.

The first time that it happened was the very first time I went running in the trails of Greenwood Conservation Park about just over 2 years ago. A feeling came over me that is hard to explain. All I know is that I had such a clear understanding that what I had just done was something that I NEED to do as much as possible. It is that feeling that has kept me running in the trails 2 years later.

Perhaps it's the better air quality in the trails. Maybe it's the feeling of being one with nature. I think that part of what makes this so special is that I don't HAVE to identify why it happens and maybe that's the point! In life sometimes we ask too many questions instead of just accepting what the answer is. We seem to always want to figure out why something is happening to us instead of just embracing it. If I spent too much time trying to analze why I get this feeling I'd miss out on just enjoying it.

Well, whatever it is, I'm glad that I feel it because it puts me on such an emotional "high" that usually lasts for the entire day and sometimes more. When this feeling comes over me it, I protect it and will NOT let anything invade or compromise this feeling.

I find it very difficult to become angry when running in the trails. This doesn't translate as well on the roads where I have to avoid the occasional car, truck or bus from hitting me.

Today was one of those days that re-affirmed my love of trail running and it came at just the right time for me. With just one more run coming up until my race, I'll cling to this feeling until the start of the race on Saturday morning.

Feeling the aches and pains during taper week

So, here it is, taper week! With only a few days until my race on Saturday, I have to be very smart this week with regards to my running. The other element which needs careful attention is my diet and of course rest.

With that in mind, I reluctantly rode my stationary bike for 1 hour this morning. Although it didn't come close to the great feeling that I experience running, it still was a good workout nonetheless but it had less impact on my joints.

It's during this week that I start to feel all those little nagging pains in my feet and knees. Because I run so many miles, my body does not get a chance to heal itself properly. Whenever I take more than a few days off I start to feel myself healing and at times this can become uncomfortable.

If I were planning on racing this particular race with a time goal in mind, then I would probably do a carbohydrate loading phase starting on Wednesday. However, I'll probably just slightly increase my carbohydrates during the last 2 days before the race. My last meal on Friday night will be most likely be pasta with parmesan cheese.

Experience has taught me not to go too crazy with my carbohydrate intake as I don't want to feel "heavy" on race day. This is the one downfall of carbohydrate loading. Although I'm still a fan of this practice, I think you have to really understand your body well and experiment with varying carbohydrate loading plans before you find the right one for you.

As long as I stick to my plan of running this race at a nice easy pace for at least the first 25K then I think I'll be fine. IF I feel really good at that point I may push it a little bit but since I haven't done a trail race in over 10 months, there's no telling how I'll feel at that point. By the time I hit the 25K mark I know that it will feel like I've run about 32K.

Stress no doubt contributed negatively to the disappointing marathon in Mississauga. Because I don't have any pressure on me now, I should have a better race experience this Saturday.

It's a little hard to have a set plan during a trail race with regards to walk breaks. In the past I would normally just run at a comfortable pace and then slow down if I felt like I needed it or if there was a long hill to climb. I usually let my breathing be my judge. I know that if I'm breathing too heavily then it's time to slow it down a little.

I want to be able to finish this race well enough so that I'll be able to do a mini "bandit" run in the evening at another race. I'd love to run two of my friends in for the last 5K of their 30K race on Saturday night which will make for a great experience. I know that if I push it too much during my race then I won't have anything left in the tank for that run in the evening.

With just 2 more days left of exercising until Saturday you'll know why I may be cranky on Thursday and Friday of this week!

Have a plan and do your BEST to stick to it!

I had a very enlightening run this morning. Initially my plan called for between 12-16K as I should be tapering for my race next Saturday.

After speaking it over with my best friend though, we decided to do 20K but at a very comfortable pace. When we arrived to run this morning the plans changed slightly to do 22K which was fine with me. However, we started out going faster than we should have and I didn't want to make this an uncomfortable run. The goal I've had with regards to doing my long run of 20+ is to finish them feeling like I could run 20 more. I knew that if I continued at the current pace we were going then I wouldn't accomplish that goal. When we turned around at 11K I needed to take a pit stop (bathroom break) but I also wanted the faster runners to keep going as I was happy to take it slower today.

Thankfully I had my music with me and I would have been content to just tag along behind them until I finished. However, I had a better run because my friend also wanted to run at a slower pace. We both are training for the 50K trail race and we have been running over 100KM's per week. Going fast today wasn't on the radar for either of us and I'm thankful that we both have that same mindset. We were able to talk about strategy for that race and how our pace will be much slower than even today's. It's so easy to get wrapped up in trying to run fast all the time especially because we run with a group of people who are very fast in their own right. We both are capable of running fast if we need to but it's not important to either of us right now.

It's all about having a plan and sticking to it. Sometimes it takes discipline to force myself to run at a speed which is slower than what I'm accustomed to. If I was training to improve my marathon time, then my training would be different and speed would become more of issue.

I'm very fortunate to not have a few close friends who will help me with my training. They know how important running is to me and how hard it is to taper. When I mentioned that I may go running tomorrow I got a very stern NO and because I respect this person more than anyone, I'll listen to her.

My plan this week will be to run twice (Tuesday and Wednesday) and do some other cardio on Monday (biking or eliptical) and then take Thursday and Friday off completely.

Thanks for a great run Nancy!

What an amazing day!

Even though the day isn't over, I've already had a complete one.
For me, there's nothing like starting the day off with a run and to make it even better, I ran in the trails with 5 amazing runners. I wanted to keep my pace nice and steady and I kept thinking about my 32K trail race which is one week away. If I can duplicate this pace I'll be happy. We did about 11.5K in the trails but I felt so good that I knew I had to do something else.

On the drive home I contemplated doing another 10K run or going for a long bike ride. I was able to contact a good friend who is an amazing rider and runner. Unfortunately her injury has temporarily put her running on hold but she is still able to bike. We had an a great 32K ride and I'm still full of energy. It's hard not to get invigorated by the energy of the sun and the weather is just right for any type of activity whether it's running, biking, rollerblading or walking.

Yes, there are chores that need to be done around the house but not taking advantage of such an amazing day would be a huge mistake. If I'm not careful I may go for another run later today.....

It's been 10 months since my last Trail Race

Wow, I can't believe it's been that long since I've competed in a true trail race. Even though the 50K race I did in June was considered a trail race, the terrain was all bike path with just the start and finish on grass.

So much has changed with me since that last trail race in October of 2006 (Vulture Bait, 25K). That was the last of a series of several races that I did in the Ontario Ultra Series and I was competing for 3rd place in my age category. My focus was not only about finishing but finishing strong and fast. As I had done this race the year before, I wanted to improve upon that result. My body was physically ready for the trails as I had done 6 trail races prior to Vulture Bait. I also knew the course from last year which made it easier to prepare.

I would never have guessed that almost 1 year later I would be doing my first trail race of the 2007 season. Much of my focus this year was trying to improve upon my marathon time and as a result I missed out on some truly great trail races. Although I wouldn't have traded the marathon training experience for anything as it showed me what I'm capable of, I have missed the trails tremendously.

This year has been a great learning experience for me and I've discovered that I truly need to be running more trail races. I know that qualifying for Boston is still a realistic goal for me but it's not someting that I need to spend all of my time focusing on. Instead I want to work on my endurance with the ultimate goal for next year to be running a 50 Mile trail race. This is the equivalent to running two marathons back to back. When I look at the trail runners they are such an inspiration and I want to follow in their footsteps. I find the accomplishment of running for distance even greater than running for speed as it takes more mental discipline to complete these races.

As my focus has switched from speed to endurance, I've noticed that my body is recovering faster than it was during my marathon training. Knowing that I don't have to run fast has allowed me to relax mentally and this has translated into a much more enjoyable experience. I'm also lucky to have friends who also want to run for distance and this will make it more fun when we finish the 50 Mile race together.

I usually get nervous the week before a race, and my last trail race I certainly did. This year, however, I'm going into the 32K trail race with my main goal of finishing the race feeling like I could run another 20K. I know I'll probably get caught up in the emotion of the race on race day itself, but I'm confident that I'll be able to draw upon the experiences I've had on my long slow runs on Sundays. As there is still one week to go before the race I'm sure my mind will start to think back to all the great trails I've run through in the past 2 years. It will be nice to go back "home" next weekend!

Old injuries are more of an annoyance than anything else

One thing that I've had to accept since I started to run is that I WILL be sore most of the time. I’m lucky that the running “God” have spared me any major injuries such as broken or sprained bones, MCL/ACL tears of the knee and this has allowed me to continue to run almost daily for the past 2 years.

The one recurring injury that I do suffer from, though, is something called Plantar Fasciitis. It's an overuse injury affecting the sole or flexor surface (plantar) of the foot. This means I have inflamed the tough, fibrous band of tissue (fascia) connecting my heel bone to the base of my toes.


I can usually tell when this injury is going to strike, and more often than not it’s because I need to get a new pair of shoes. Lately though, I think I’ve been having this injury because of the amount of mileage I’ve been putting in. The pain usually only lasts for a few hours and happens as soon as I wake up in the morning.

When I start to run the pain lasts for a few kilometers but then goes away (or maybe I just stop thinking about it). I’m confident that by the time my race occurs on the 18th I should be injury free.

It’s amazing how much the mind can play a role in injuries. The more I think about the pain the worse it seems to get. I think that’s why I love running with my music because I seem to get lost in my music and sometimes forget that I’m running at all. I really believe in the power of the mind/body and soul that we all possess. This inner strength can literally carry us to complete any task and it can make us forget about any pain/discomfort that we are feeling for as long as we need to. I’m not preaching about being reckless because there are obviously some injuries that you must pay attention to. My old football coach would always ask us if we were injured or hurt. If one of us was hurt then we could still play but if we were injured we couldn’t.

This is a question that I wrestle with quite a bit. I hate letting anything get in the way of my running and it takes quite a bit to knock me down to the point where I won't run. However, I've started to figure out that I don't need to push every run as hard as I used to and this has probably added years to my running. I want to ensure that I will still be running 20 years from now and the only way to increase this probabilty is to protect my investment!

I WILL embrace my taper week!

With my next race only 11 days away, I will begin to "taper" between now and the start of the race. What that means is that my mileage will be cut in half (100KM to 50KM) and the amount of day s running will also be reduced. I just finished my last long back to back runs (19K trail and 21K road) and though I usually hate the thought of not running, my body is beginning to feel the effects of the mileage and it is literally screaming at me to stop running for a little bit.

One week from now I'll be starting the first of three consecutive days off from running so I'll be mentally and physically prepared for my race.

It was great having company to run with today and we were able to discover a new route which made it fun. We both are doing this race next weekend so we were able to talk about our strategy for the race. This is one of the few races that I can remember where I have no idea how I'm going to do. I'm not setting a goal for myself but will use this race as a tune up for the 50K in September. We both have agreed to run our own race which means that if one of us wants to push it more than the other one, we aren't going to stand in the way of that.

During my taper period, where all I'll be doing is thinking abouth the race, I'll probably start putting some type of strategy together but right now all I can think about is getting some much needed rest.

Not my day in the trails this morning.

Today's run in the trails was filled with trips, falls, and wipe outs and when I finished my run, my previously white shirt was covered in dirt. It's just the kind of experience that one should expect when running in the trails and I wouldn't have traded the experience for anything. It's OK to fall down but it's not OK to STAY down. This is something that I talk to my clients about and it applied to my run this morning. I knew the pain would be temporary and after limping for a few hundred meters, I was able to return to my pace.

Though my knee was a little bloody and one of the bones in the palm of my left hand is bruised, I still count it as a great run. Both mishaps occurred when I was scooting down a long downhill and I hit a stump which sent me flying. I told my friends that knowing you are going to fall is worse than the fall itself. It's almost as if time stands still while you crash to the ground with a big thud. My friends have all experienced this before so they almost expect to happen to one of us and today was my turn. One of the falls I had occurred at the exact same place that my friend fell one week previously. How's that for precision?

It was nice to catch up with my friends who I hadn't seen since last week. It's great to have friends who you can not see for one week but then pick up right where you left off one week later as if it was just yesterday. We each ran or rested over the weekend.

The pace today was a little quicker than usual which I'm sure attributed to the falls that I had (at least that's what I'm chalking it up to). It's amazing that you can run in the same trails week after week with no troubles and then have a run like I did today. I think that element adds to the excitement of the trails for me. I never have to worry about falling on the roads when I'm running (the day that that happens will probably be my last time running)

Tomorrow I'm looking forward to running between 18-20K in the morning and then I'll start to bring my mileage down a little bit in anticipation of my next race on the 18th.
At least tomorrow I won't have to worry about falling......

Be your own inspiration!

I get to meet lots of people in my line of work. During my introduction to my nutrition philosophy I always make reference to my own struggles with weight loss as a teenager. I do this as a reminder to myself about how tough it was and is to lose and keep weight off.

When I mention this to my clients they look at me in disbelief and I’m sure some of them thought that I was trying to pull a fast one on them. The more I speak, though, the more they realize that I was indeed severely overweight.

I’ve had other clients who have said that I have inspired them start running because they can sense the passion I have when I speak about it. While I find this flattering, it’s also a little overwhelming at times. I may provide my clients with the tools to help them achieve their goals, but the real hard work begins and ends with them.

While I was running this morning I great song came on my MP3 and I want to share some of the lyrics with you. It’s a song called “Unwritten” by Natasha Bedingfield:

“ Reaching for something in the distance
So close you can almost taste it
Release your innovations
Feel the rain on your skin
No one else can feel it for you
Only you can let it in
No one else, no one else
Can speak the words on your lips
Drench yourself in words unspoken
Live your life with arms wide open
Today is where your book begins
The rest is still unwritten!”


While this song was playing I thought about the chapters left to be written in my own book.
What chapters in YOUR book have yet to be written? So much of what we do is in our control and yet we tend to let outside distractions deter us from our ultimate goals. I say do whatever you need to do to protect your goals and guard them like a knight would guard his castle.

Taking time off is harder than it seems!

As I sit here typing at my keyboard, I’m into day 2 of not running and it’s killing me. I was going to take another day of tomorrow but I honestly don’t think I’ll be able to do it so I’ll go for a light run tomorrow morning.

I often get asked if running is difficult, but I think the thing that works best for me is that I try not to think about it. That isn’t to say that I don’t have “bad” runs from time to time but even the crummy runs are better than not running at all. One of my friend’s favorite sayings is that the bad runs build character and I would tend to agree with her.

I have this nagging little voice in the back of my head which tells me that my day isn’t complete without a run of some kind.

When I was at Wild Water Kingdom yesterday with my kids, there was a sign at the park that said “No Running!” I turned to my oldest and told him that that was a sign that I didn’t like. He just looked at me and laughed.

While I thoroughly love the races that I’ve done, the one thing I hate about them is the fact that I have to stop running for 2-3 days to rest my legs. Even though my legs thank me for the time off, that little voice in my head gets more annoying the more time I have in between runs so my mood gets worse as the week progresses.

I’ve often joked with my best friend that nobody truly understands how “sick” (and I use this term in the best possible way) we are. We’ve talked about doing a 50Mile race soon because lately our runs have been slower than usual and we always say afterwards how we could run for a few hours more. Well, when we do the 50 Mile race, we won’t have to worry about that as it will probably take us 12 hours to complete.

Now that my training has switched from speed to endurance, I find that I’m not in need of as much time off. Training for the Mississauga Marathon was the most grueling experience I’ve ever been through and though the results were not what I wanted or expected, I wouldn’t have traded that experience for anything. It isn’t something that I want to do more than once per year however as I do want to focus more on training for distance.

Sometimes I wish I could just relax more and enjoy my “down” time, but I find that running, while physically exhausting to most, is entertainment to me and it brings me as much joy as watching a movie, a night of dancing or reading a book does for others. My passion just happens to require a pair of running shoes (Alchemy Wave), dry fit shirts (Nike or Brooks) and shorts (Brooks).

The mind AND the body was willing today!

I finished my 10K run this afternoon and though the temperature was in the 30's, I actually felt pretty good. Having my music with me certainly helped as just when I thought I was going to slow down, a great song played on my mp3 and it literally carried me the rest of the way. My combined running and biking this week was well over 100 KM's so taking the weekend off from any type of running will be the smart thing to do. With my next race just 2 weeks away, it will almost be time to start tapering which I'm sure my body will be thankful for.

Getting ready for a run!

I'm actually getting pumped about my run this afternoon (1:30PM). I think that part of it has to do with the fact that so many people are telling me NOT to run today because of the heat. I'll take that as a challenge and move forward.

I will be smart about the run as I'm taking 2 water bottles with me, I usually just take 1 and I won't be running too fast. Unlike some of my friends, the heat doesn't seem to affect me as much but I'll have a report later this afternoon on how it went.

I wouldn't characterize myself as having a kamakaze personality, but when it comes to running, I've yet to meet a challenge that has prevented me from completing a run. I know that I'll feel better, mentally, after I'm finished.

A run, even a small one, is better than nothing!

Trying to find time to go for a run when you have other family committments, in my case watching my 2 boys, is difficult. Today was one of those days where I knew my time was limited and I only had about 40 minutes to get in some type of a run.

I was able to manage 8K and that gave me just enough of workout where I felt like I had done something. It would have been easy to just say that I wouldn't be able to run but I know that for the rest of the day I would be regretting that decision.

Sometimes the best runs I've had have been ones where I didn't have much time and I had to push myself to go a little faster than normal. It was difficult to push too hard today as the weather is not great for running. There's an outside chance that I may go for another small run in the afternoon but it will depend on how humid it is.

Injuries, what's an injury to a runner?

Today's 20K run at 6 AM was a tough run for myself and 3 of my friends as each of one of us is recovering from some sort of injury. These ranged from swollen ankles, bloody knees, sore hips as well as muscle soreness and fatigue.

It was evident, from the beginning, that today was going to be a struggle and even though we started out early enough, the heat made it tough especially going up some of the big hills. It seemed to take about 5 KM for me to get into a comfortable rhythm.

However, as sore as we all were, I know that none of us would have missed this run because we would have felt worse had we not gone out. I'm lucky to have such amazing runners as friends as they do a great job of keeping me motivated and they have the type of inner strength that is so important for running. I think that we feed off of each others' strengths and none of us wants to let ourselves or each other down.

By the time the week ends, I will have run for 7 consecutive days and 12 out of the last 14. By doing back to back long runs of 20K+, I'm preparing my body for my upcoming 2 endurance races in August and September. We all talked about how nice it will be to have the weekend off from running this weekend. I'll TRY to take it easy this weekend but that will be difficult especially if I see someone running on the road while I'm driving.

However, I understand the importance of taking time off to heal my nagging injuries so I'm sure my body will be thankful for the rest. My mind, on the other hand, will be asking me why I'm not doing the thing that I love the most. Let's hope my body wins this battle of wills!

You KNOW you are a trail runner when........

Here are some observations I've discovered about myself since I've returned to my "roots" aka trail running:

1. If I don't get at least one long run in the trails each week I feel like a grumpy bear!

2. If my shoes aren't wet and or muddy then I don't consider it a trail run.

3. Running slowly in the trails doesn't guarantee that I'll escape injury free (hitting my head on a tree branch, tripping over rocks or tree stumps or twisting my ankle....all of these have happened at some time btw) but running fast in the trail has always resulted in an mishap of somesort for me.

4. Running with friends on the roads is good but having them run in the trails with me is even better.

5. I STILL get lost running in the trails.

6. I look down more running in the trails than I do on the road but at least I don't have to worry about getting hit by a car or bus (I've come very close to both of these happening to me).

7. When running downhill on the trails I feel like my 5 year-old and dodging boulders, stumps etc. is something that I look forward to.

8. There's no shame in walking the large hills because it will save my legs for the rest of the run. When you are out running for 2 hours plus (Haliburton will be 6-7 hours) does a few minutes of walking make that much of a difference?

9.I don't mind starting my trail run at 6 AM because it means that I'll get to start the day off on the right foot!

10. All I can think about is running a 50 Mile trail race someday soon.......

Do something outside for a change of pace!

When I first started running I remember how much I started to really dislike doing anything inside such as lifting weights. There is something liberating about being outside and having different things to look at besides 4 walls or the TV screen in front of the treadmill.

I find it very difficult to do any type of cardio inside such as the treadmill, step climber or exercise bike. I'm proud to say that poor weather has never stopped me from running outside and this includes snowstorms and thundershowers (OK, maybe not the smartest thing but I was already outside running before the lightning came).

For someone who used to be afraid of being outside in the winter time, it's hard to believe that I have no fear of running when the temperatures dip below freezing. I do, however, prefer the weather we are experiencing now to what we'll face in the winter.

My morning runs usually start with the sun just rising over the horizon. The feeling of warmth that I get from the sun while running is something that I eagerly look forward to.


Sunlight can also help us in other ways. Vitamin D can be made from within our bodies after exposure to sunlight. Vitamin D is important for calcium absorption so being outside has a nutritional benefit as well.

You don't always have to workout with weights in a stuffy gym, especially this time of year, to burn calories. During my bike ride yesterday I saw hundreds of people at Rotary Park and it was great to see so many kids riding their bikes along the path or playing in the park. It made me feel great knowing that I hadn't wasted a day being inside on such a great day. So, go outside and enjoy a nice walk, run or bike ride tonight when you get home from work you'll be glad that you did.

One of my best 1/2 marathons ever!

Today wasn't about me and how fast I was going to run the Whitby 1/2 Marathon. Instead, I gladly took a backseat and along with a friend, I paced another friend who was trying to get a personal best (PB) for the 1/2 Marathon.

It was simply an amazing day from the moment we started running at 7:30 until we finished a few hours later. For the first time since the Scotiabank 1/2 Marathon in 2006, my only thoughts were on trying to help this person reach her goal. The heat made it hard at times but she toughed it out nonetheless. Watching her battle her own demons along the way and still overcome them, was inspiring to see.

I seem to be in such a better place with regards to my running and it felt great to run a race for someone other than myself. I'm sure at times she was probably wishing we weren't there, but I know that she realizes that we were trying to motivate her.

With just under 1 KM left in the race she picked up her speed and crossed the finish line ahead of what she wanted and the look on her face made it so special for me.

My next two races I'll be running at different speeds but I won't be trying beat any speed records. I'll also be helping a friend try and qualify for the Boston Marathon in the fall of 2007 and I may do another Marathon for "ME" in November of this year.

Congratulations Maureen and thanks for everything that you have done for me these past two years!

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.