Battered, Bruised but Breathtaking nonetheless

Now THAT is what I call a relaxing weekend!

No, my weekend didn't include much sitting around, it didn't include partying until the wee hours of the morning and it didn't include any television either. What this weekend did provide for me was yet another boost of confidence for my upcoming race as well as spending a weekend with an amazing trail running couple in St. Catharines.

My goals for this weekend were two-fold. First, I wanted to run for at least 5 hours on Saturday and do a recovery run on Sunday. Second I wanted to pick the brains of some experienced trail runners and go over my training program with them. I'm glad to say that I accomplished those goals and so much more.

As I drove to St. Catharines on Friday afternoon I kept thinking about the run I wanted to do on Saturday. Last weekend I ran for 4 hours and 15 minutes so adding another 45 minutes to that total was going to be a tough challenge. However, I knew that this was going to be the perfect opportunity to do this type of run.

When I got to my friend's house, we went over possible routes for the next morning. I brought along both my trail and road shoes as I wasn't sure what we were going to do. Because they live so close to the Bruce Trail, we decided to start out on the trails and see how far we could get. My friend is more adventurous and daring than I am but I knew that as long as stuck close by her I'd be alright.

We left just after 8 AM on Saturday morning and the weather was colder than expected. The plan was to run with her and her husband for the first hour and then her husband was going to turn around and head back home. He is an amazing trail runner but he's recovering from pneumonia and is just getting back into running shape. After the first 2.5 hours he was going to meet us with his car so we could re-fuel with electrolytes, gels and water. This was an amazing thing to see.

The Bruce Trail is a breathtakingly beautiful trail that stretches for over 700 K's but on this day it was mostly a sheet of ice. The conditions were so bad that there were times when we were running on nothing but ice. I must have fallen at least 6 times and I have the bruises to show for it. Running in these conditions was extremely difficult. We had to run on train tracks at times, just to avoid the ice. Eventually we made it to the half-way mark where we were able to re-fuel and strategize about the next 2.5 hours. We decided to run the rest of the way on roads and this was much more enjoyable. The only problem was that I was running in my trail shoes and I have never done that long a stretch on roads in these shoes. My road shoes have my orthotic supports in them so I was concerned about running for that long without the added support.

At about the 3 hour and 45 minute mark I got a great sense of energy. I felt like I could run forever. Fortunately I had brought along my music with me so I used it for the last part of my run and this really seemed to pick me up. During the last hour of the run we decided to run/walk onto a pier which was ice covered. One wrong slip and we could have easily fallen into the water. The view, though, was too breathtaking to pass up. It looked like a scene from the Arctic as there were parts of the water that had ice sticking out from it. It looked like miniature glaciers.

When we finished the run I was so proud of what I had just finished. One of the best moments was when we returned to my friend’s house. We both were tired but thrilled at what we had just done. I was able to talk about my training and what strategy I should employ for my race. The advice I got was something that I'll remember forever. It's nice knowing how helpful the trail running community is.

On Sunday we did another trail run, again in the Bruce Trail, but on a different section which wasn't as icy. My legs felt a little "heavy" but I managed to run for over an hour which was my goal. After a celebratory breakfast, I headed home and along the way I thought about how great that weekend was.

Thanks Diane and Henri!

There is nothing that you cannot accomplish

One of the things I love the most about my job is that I get to see my clients overcome obstacles in their life on their way to achieving their personal goals. I've often found it interesting that for some reason people find it easier to achieve success in the other aspects of their life but when it comes to health goals, they find that most difficult. I've seen some of the most driven people in the world have a hard time sticking to a specific meal plan and exercise routine, even if they know it will almost assuredly get them the goals they want.

In the business world they wouldn't dare do something that would jeopardize their chances of moving up the corporate ladder but they have a hard time disciplining themselves in other areas of their lives. You have to decide how important your health is to you and when you realize that without a proper mind, body and spirit you will eventually burn yourself out in other areas of your life. You can get away with a poor diet for only so long before eventually your body will say enough is enough. Unfortunately many people wait until this point before deciding that they need to change their lives. For some, the price they pay for waiting this long could cost them their lives.

Whenever a client asks me if they think they can accomplish their goals I immediately answer YES! The first part of achieving a goal is to define what that goal is and then deciding how important that goal is to you. Once you make a commitment to that, the next step is having a plan that works. As a lifestyle coach, I feel I do a great job of motivating someone to continue but I cannot "get" someone motivated. This has to come from within. It's that little voice in your head that tells you how important your goal is to you. What I provide is the necessary encouragement and proper plan, to keep you going.

I've had clients who I know are really not motivated to do what I'm trying to get them to do. To be perfectly honest, I try not to spend too much time with them because until they themselves realize that these goals are important, there's not much that I can do. Eventually some of these clients do come around but I've come to realize that not everyone wants what they say they want or at the very least, they are not willing to put in the hard work necessary to get the job done. There is no substitute to hard work so if you are willing to do whatever is necessary to get the job done then you will succeed.

Understanding what it takes to be an Ultra Marathoner

The woman who changed my life and who got me hooked on running was an amazing trail/ultra marathon runner. Angie would get up early in the morning to make sure that she got her run in. Her weekends were consumed with running distances. I remember admiring her dedication. Nothing seemed to get in her way. At the time that I met her, she was training for something called the "Ultimate Canuck." This consisted of running a 50K trail race on Saturday and then 42K on Sunday. I saw the type of pain she went through but I also got to see how happy she was because she was doing something that she loved to do.

Although I rarely see her now, I feel that she has given me an amazing gift. During my run today, it really started to click for me with regards to the training I'm doing now. I thought about how I seem to have developed into a runner and how much my life now mimics Angie's in many respects. I had no idea that I would be doing what I'm doing now but it just seems like the natural progression for me. I've done 1/2 Marathons, Marathons, 50K trail and road races and now I'm training for a 50 Mile race. Whereas other runners may be consumed with improving their marathon times or trying to qualify for the Boston Marathon, I'm more interested in running further and further.

This weekend I'm heading to St. Catherines to run with a good friend. She is also an ultra marathoner and we will be running 50K together. It should be interesting because she prefers to run by herself as I do. That's my idea of a "mini vacation" (LOL). It will include 2 runs, great conversation, plenty of food and plenty of laughs. Now if I can only make it to St. Catherines without getting lost........

Other runners seem to bring out the best in me!

I'm sure if I had it my way I would convince the whole world to start running. I'm convinced that we'd all be a much happier people that way.

Yesterday I shared a good conversation with a fellow runner. She has been running for over 20 years and during our conversation I could tell that she knew how much running meant to me. When she said that I have the perfect body for a runner I almost hit the floor. It's something that I don't really think about but it's something that others have said to me in the past. It was a great compliment and obviously made my day.

She mentioned how she had the same enthusiasm that I had and it was nice talking to someone who has the same passion as I do. People who have never experienced running really will never truly understand what happens both internally and externally during a run. I find that nothing else holds my interest the same way that running does which I guess could be considered a blessing or a curse. In the past, it seemed that I could easily sit on the couch and just vegetate for hours on end. Since I started running I have a harder time sitting still, unless it's to watch a Seinfeld re-run.

When we talked about my upcoming race she understood the time committment needed and how difficult it is to find the time to train. I explained to her that when something is a priority in your life you find the time and I could tell that she knew what I was talking about.

People will often comment about the sacrifices I have to make in order to do what I do. My comment to them is that running is my entertainment. If that means not staying out late the night before a run or watching my diet the night before a long run then that's the way it has be. In my case I wouldn't call it making a sacrifice, I would call it making a choice and I'm happy with the choices I'm making.

New shoes........same attitude!

After my long run on Sunday I retired my old shoes so this morning was my first run in my new ones. I never know how they are going to "feel" for that first run. By the time I need a new pair of shoes I look at the bottom of them and find out just how badly they are worn down. I swear that sometimes it feels like I'm running with my bare feet because of the lack of cushioning I get from the shoes. A good sign for me that tells me that I need new shoes is that my plantar fasciitis starts to act up. I'm alwasy reluctant to type this as I fear I'm putting a jinx on myself BUT I've been so lucky not to have any injuries to speak of as of late. There will always be the muscle soreness and such but really nothing that will prevent me from
running.

As I was running with my friend today I learned that his running partner has injured herself. I hope she has a speedy recovery because she has been training for an Ultra race in the spring.

Yesterday I met a client who's father in law is a running hero of mine. I'll never forget the first time I went trail running in the Seaton Trail. He was one of the founders of the Seaton Trail Mud Puppies and I felt "adopted" right away. It was great working with her but I also learned that he has also injured himself and hasn't been running in months. This is a man who lives and breathes running much like I do. I remember talking to Ken about injuries and he told me that a very high percentage of people get injured at some point within the first 18 months that they start running. It's amazing that a sprort that brings so much enjoyment to so many people can be instantly taken away.

I'd like to think that I take good care of myself and that starts with having a sound nutrition plan. I also think that as I'm learning more about the sport, I'm becoming a smarter runner. The endurance training I'm doing now puts more stress on my joints as I'm asking my body to run longer and longer each time out. I know that when race day comes, I'll be putting myself through something that I know I'll be paying for for days later after the race. My main focus is to stay healthy between now and then.

There is no substitute for experience

There was a time when I my body used to ache so badly after running a marathon that I could barely get out of my bed. I remember getting everything upstairs I needed for that day so that I wouldn't have to climb up and down the stairs more than once. Every step was like a painful reminder of what I had just done to my body. Then came day two, which was even more painful. I wouldn't be able to run for at least 3 days following a marathon.

Granted, now I'm running more slowly than I would if I was going to be competing in a race, but that also means that I'm spending more time on my feet. The best marathon time I've had so far has been 3 hours and 39 minutes in Jacksonville, Florida. Now I'm routinely running almost 45 minutes slower than that for a training run.

When I got home from my run yesterday, I was sore but energized at the same time. I had a hard time sitting still as I suppose I was still full of adrenaline from the run earlier in the day. I tried to walk as much as possible to keep the lactic acid from building up and this seemed to help a great deal.

This morning I feel great and even did an hour of weight lifting. This has now been my third weight lifting workout in the past 7 days and I'm committed to doing this twice per week until my race in April. Even though I have access to my gym whenever I want, I prefer to workout in my basement. I even flirted with the idea of going for a run later today but will hold off and stick to my training program.

I would like to increase my long run this weekend to 50K's and I'm supposed to be heading to Niagara Falls to run there with a good friend. She also loves to run by herself so this should be an interesting adventure.

Goodbye old friend......it's been a slice!

Last week I picked up my new pair of shoes but I wanted one last run in old pair before I put them to pasture. I must go through about 5 pairs of shoes a year, and each one has a different story.

When I first got into running I was using an extra wide Brooks’s shoe. This shoe was so big and heavy, though; that it's hard to believe I was able to run in them at all. After deciding that the Brooks needed to be replaced, I must have tried several different shoes before I found one that I loved. As soon as I put on the Mizuno Wave Alchemy, I knew it was the shoe for me and I haven't run in any other shoe when I run on the road.

The run that I just completed was my longest run so far and I seemed to have carried the momentum from last Sunday's run because I felt stronger and stronger as the run carried on. The weather today was perfect for running. When I left my house at 6:00AM it was minus 12 degrees but no wind. Throughout the run I never felt cold like I did last week. The better weather seemed to bring out more runners as I passed about 20 of them as I made my way back home. I was able to chat briefly with one or two of them but at the point that I saw them I was 28 K's into my run and I just wanted to keep my focus. Hopefully they didn't take it the wrong way.

I've found that these last two weekends, where I've had to run by myself, has really improved my inner strength. It was amazing how different my mind was today as compared to last week. The only trouble I had was convincing myself to take the necessary walk breaks. I felt so strong that it was hard to stop myself from running. However, I have to remember that come race day, I'll appreciate the fact that I have practiced taking long walk breaks.

There were parts of the run today where I was so happy that I started pumping my fists in the air. Then as I turned the corner of Delaney and Church I let out a big scream as I knew that I had accomplished my goal. I actually added another 1/2 K to the run as I wanted to hear the end of the song that was playing. It was a feeling that is hard to explain but it's the satisfaction of knowing that I did exactly what I wanted to accomplish.

I realized today that I'm going to have to start leaving water at various parts of my running route as I was getting very dehydrated towards the end of the run. I had to conserve as much water as possible as I only brought 2 water bottles with me. While I did have the electrolyte drink and it did provide me with the sugar that I needed, I really was craving for water more than anything else at that point.

Many of my friends who run, ask me how I can run for that long by myself. Many of them have said that the most they could do is about 2 hours. As I was running I thought about how nice it is to run by myself though. I don't have to worry about going at someone else's speed. I can listen to my music without feeling like I'm offending anyone. When I run, and when anyone runs, it's me that's doing the work. Having someone to run beside is nice but it honestly isn't going to make me run faster or further than I know I have to with regards to training for a race. When it comes to the race itself, though, having someone to compete with can be motivating but when I think about the trail race in April, I won't be trying to finish the race in a certain time. It will be about just finishing it in one piece.

When I decided that I wanted to do this type of distance I knew it would be difficult to find a training partner to run with. Most of my friends are trying to improve their Marathon times and won't be running more than 36-38 K's for their long runs. In addition, they would not be doing the kind of run/walk cycles that I need to do for my race.

I actually felt unsure as to whether or not I could do this on my own. Now, having conquered that fear for the past two weeks, I know that I'm capable of doing whatever I need to and I'm not afraid to do it on my own. In fact, at this point, I don't think I want someone to run with for my long runs.

I'm glad I could give my old shoes one last good run and I'm hoping that my new shoes bring me as much support as the last ones did.

Here are the stats from today's run:

Total distance: 25.75 miles (41.5 K's)
Total time: 4 hours 15 minutes and 13 seconds
Total calories burned: 3,125
Total songs on my mp3: 52
Total gels used: 5
Total water bottles used: 2
Total electrolyte bottles used: 2
Total bathroom breaks: 0 (still trying to figure that one out)
Total number of dogs chasing me: 2

Remembering the Seaton trail race of 2006

After catching the trail racing "bug" in the fall of 2005, I knew that I wanted to compete in as many trail races in 2006 as I could. The first one on the calendar that year was the Seaton Trail 26 K race. In 2006 it seemed like I was doing a race every other week and being very new to trail running, I really didn't have a clue as to how to train for one. Fortunately I had run in the Seaton trail a few times prior to that race but it really didn't prepare me for how tough it was going to be.

The race was a gruelling "out and back" which meant that I started at the one end, ran 13 K's, turned around and then ran back. Keep in mind that there were people doing the 50 K that same day. By the time I started my race, they had already been out on the course for about an hour. In 2006 there wasn't a 78 K distance like there is now.

I found that course very challenging but rewarding at the same time. It had everything you could ask for in a trail race, lots of challenging climbs, river crossings, rugged terrain, tight corners and breathtaking scenery all rolled into one.

As I look forward to running the 78 K, 9 weeks from today, I have to get as mentally prepared as I will be physically prepared. When it comes to mental preparation it means that I need to keep a positive focus. I tend to avoid negative people as much as possible because I find that their negative energy can start to rub off on me. It's something that, while I'm not perfect at, I like to think I do a good job of. Likewise, if I'm feeling down about something I try to avoid people as much as possible. I know that eventually I'll come out of whatever funk I'm in, usually after a run, but in the meantime I don't want to impose my negativity on anyone else.

Tomorrow I'll be doing my own version of a marathon run through the streets of Ajax/Pickering. If you see a runner tomorrow morning looking like he is singing loudly and wearing a red coat, chances are it will be me.

An unexpected surprise this morning

Mention the word "scale" to anyone who's trying to lose weight and you immediately get a worried look on most faces. It's the one thing my clients dread the most. I purposely encourage them NOT to weigh themselves until I get to see them for their weekly or bi-weekly session. While the scale may not give a total picture of someone's health status (unless it has a built in body fat% indicator), it can be a useful tool from time to time.

With regards to my own body weight, I can usually "feel" when I've put on a few extra pounds by how my clothes are fitting. I've been avoiding the scale lately as it felt like I was putting on weight and didn't want to get even more discouraged. However, we all need a dose of reality so I decided to jump on the scale before my run this morning. To my surprise my weight was 154.5 pounds (12% body fat) which is the lightest I've been since doing the Isagenix cleanse. It's no wonder why I've been feeling lighter on my feet lately (LOL). With my weekly running mileage approaching 100 K's, it's going to be important for me to watch my diet even more closley. In particular, I've been increasing my protein and carbohydrate intake and will begin using L-Glutamine as well as my regular multi-vitamins as part of my regular diet.

The extra protein will help repair the muscle tissue that I'm destroying each time I go for a run (especially during my longer runs of 4 hours or more). L-Glutamine is a conditionally essential amino acid because while our bodies produce it regularly, it becomes harder to produce during heavy bouts of exercise. A deficiency in L-Glutamine could result in an inabiltiy to build and repair muscle tissues.

I've also decided to start doing a twice weekly weight training session and will be doing some abdominal/lower back exercises three times per week. Ultimately, I'd love to run the race at 150 pounds as I've noticed that my running becomes easier the lighter I weigh. I don't want to sacrifice muscle, though, just to be lighter so again it's something that I'll have to pay close attention to.

Training for the 50 Mile race is becoming a full-time committment but it's something that I need to do in order to get the best results possible from the race. With 9 weeks left until the big day, I can't afford to let up my intensity now.

Tunnel Vision

Yesterday I stopped off at the Pickering Running Room to order my new pair of shoes. I spoke to the store manager and we shared stories of what races we were doing. I soon realized how many races I've forgotten about. Ever since I started running, this was the time of year when I tried to map out my upcoming races for the spring.
I would normally do a 1/2 marathon race in Peterborough, followed by a 30K race in Hamilton (Around the Bay) and then a spring Marathon (Mississauga). I've been so focused on my 50 Mile trail race that I forgot about these races. They probably could have helped my training but because my goal for this race is simply to finish, I don't want to push myself and risk the chance of an injury, before the race in April.

I guess this is a sign that I'm getting wiser as I become more experienced with running. The 1.5 years I started running I must have completed close to 30 different races. Now I'm going to be a little more selective when it comes to the races I pick. After my 50 mile race is completed, I'd like to do at least 1 race per month from May to November but right now the only thing I can think about is the trail race.

It's nice to ride that positive wave

Ever since my long run on Sunday morning, I've been on an emotional high. It's had a huge impact on my running this week. I suppose it has something to do with overcoming my own personal demons and not quitting but honestly, I'm trying not to look for too many answers. Instead, I'm just enjoying the ride.

I believe in fate and also that things happen for a reason. I know it's cliché, and we've all used that phrase to make us feel better whenever something goes wrong in our personal or professional life, but I really do believe in it. Whenever I get into these "grooves" I like to run as often as possible. I had a hard time sleeping last night as I couldn't wait until the clock showed 4:00 AM so I could get up and prepare for my 5 AM run.

The run that I had this morning was something that I like to call "majestic." Every song that came on my mp3 seemed to carry me further and further. Every time I should have stopped for a quick walk break I found that I just couldn't do it. Whereas, there are some runs where I simply have to stop for a brief moment, it's almost as if my mind was telling me to keep running. What surprised me more than anything else was the fact that I found that I was running faster than I've run all week.

It will be hard to not run tomorrow morning so I may forego a day off and run even though I have a scheduled day off. If I run tomorrow I'll take Saturday off and then run my 40 K on Sunday morning.

I've been thinking about that run almost all week. I know that by running alone it will force me to dig down deeper than I'd have to if I had some company. However, I think that by doing this, it will better prepare me for my trail race on April 19th. The lesson I've learned through all of this? Don't be afraid to lean on the one person most important in your life.....the person staring back at you in the mirror!

Breakaway!

Every race that I do I usually give myself a theme. It's usually a catchphrase I've heard that is symbolic with where I am with my running and life, for that matter. It's not something that I can search for, it's something that just hits me at a special time in my training. For my 78K trail race on April 19th, the song "Breakaway" by Kelly Clarkson, really sums it all up for me.

It's hard to believe that it's been almost 3 years since I did my first trail run through the Greenwood Conservation Park. It was a run that literally change my life. That run catapaulted me to want to do more trail running and eventually I did my first two 25 K trail races in the span of 3 weeks in Setember/October of 2005.

While I was happy with doing the 25K trail races, there was always something inside of me wondering if I could do more. At these trail races there were people doing 50k, 50 Mile and even 100 Mile races. Whenever I finished my race, there were lots of people who were still running. At that point I made it a point to train harder and try to do a 50 K trail run.

In 2006 I accomplished two things, my first marathon and my first 50K road race. I also competed in the OUS 25K trail series and was pleasantly surprised with my 3rd place finish. While I was happy with these accomplishments I still wanted more. It wasn't until last year that I was able to complete my 50K trail race in Haliburton.

Now, almost three years since my first trail run, I will be trying to finish my first 50 Mile trail race. I'll be using this song for my inspiration. To me, the song represents never giving up. It also represents my validation that I do belong with these trail runners, many of whom I have looked up to for years. They all have been so supportive and I know they will be cheering me on on race day.

Here are the lyrics:

Grew up in a small town
And when the rain would fall down
I'd just stare out my window
Dreaming of what could be
And if I'd end up happy
I would pray (I would pray)

Trying hard to reach out
But when I tried to speak out
Felt like no one could hear me
Wanted to belong here
But something felt so wrong here
So I prayed I could break away

I'll spread my wings and I'll learn how to fly
I'll do what it takes til' I touch the sky
And I'll make a wish
Take a chance
Make a change
And breakaway
Out of the darkness and into the sun
But I won't forget all the ones that I love
I'll take a risk
Take a chance
Make a change
And breakaway

Wanna feel the warm breeze
Sleep under a palm tree
Feel the rush of the ocean
Get onboard a fast train
Travel on a jet plane, far away (I will)
And breakaway

Buildings with a hundred floors
Swinging around revolving doors
Maybe I don't know where they'll take me but
Gotta keep moving on, moving on
Fly away, breakaway

I'll spread my wings
And I'll learn how to fly
Though it's not easy to tell you goodbye
I gotta take a risk
Take a chance
Make a change
And breakaway
Out of the darkness and into the sun
But I won't forget the place I come from
I gotta take a risk
Take a chance
Make a change
And breakaway, breakaway, breakaway

A positive "high" can last a long time

There's not much that I cannot relate to with regards to running. Every mile I run further than before makes me stronger mentally and physically. It also has a trickle down effect on other aspects of my life.

As I made it to work this morning I made sure I told whoever would listen, about my running adventure on Sunday. I got the same puzzled look each time. Most think I'm crazy but I know that they also realize how difficult it is to do.
I don't do this looking for attention but what it does is to keep my positive momentum going. I've been able to convince so many clients to give running a try and this in turn gives me a satisfaction that I'm passing on my gift to others just as it was passed on to me.

I'm surrounded by trainers who probably couldn't run a mile if their life depended on it so I take pride in the fact that I can do things that they can't (even though I'm twice as old as some of the trainers).

I've been able to use the positive momentum from yesterday as a conversation piece for my clients. My main focus has been on dealing with our inner demons. It's the voice in our head which tries to convince us to make the unhealthy food choice, stop going to the gym, or in my case, stop running. Everyone can relate to this and as I was talking to my clients today I could see that they were grasping what I was explaining to them.

My positive momentum is so strong right now that I even did an hour of weights. This is something that I haven't done in months and I'm glad that I did. As a runner, it's always been a question of whether weight training will help or hurt my running. I've read so many conflicting studies that I've decided to try a little bit at a time and see what happens.

An inside look at my training for the 50 Miler

It will be a race like no other. 78 K's of up and down/hill climbing/water crossing adventure through the Seaton Trail. It is one of the most challenging yet breathtaking areas to run or walk in. Whereas road races have specific training programs geared to a specific time that you want to achieve, trail running is more about conquering the terrain as opposed to finishing in a specific time (at least it is for me).

I cannot extrapolate a road training program and make it work in the trails. Because of the weather, though, I've been forced to do most of my training on the roads. For my long runs, like yesterday, I purposely pick hilly routes so that my body can get adjusted to them.

Every two weeks I've been slowly increasing my long runs. It started at 20 K's and now I'm up to 36 K's. I will go as far as 50 K's for a training run and possibly 55 K but that's it. I want to save my body for the actual race.

What has forced me to be more disciplined is the fact that I have had to practice a different running strategy for my longer runs. In the past I've done everything from 10 minutes running and 1 minute walking (10 and 1's) to 20 minutes running and 1 minute walking (20 and 1's). For the trail race, however, I have been able to pick the brains of several accomplished ultra trail runners. They seem to agree that a running/walk combo of 20 minutes running and 5 minute walking has served them well. They also agree that it is important to walk every hill to conserve energy even if it comes before a scheduled walk break. The other lesson I've learned is that the really good trail runners are consistent throughout the race. They take that walk break even if they are feeling good.

Yesterday I practiced my own version of this for the very first time. It was difficult because some of the walk breaks came right as I was heading into a strong wind gust. I was not used to taking such long breaks so I developed my own run/walk strategy. As I was listening to my mp3 player I would run for 5 consecutive songs. This usually lasted anywhere from 18-22 minutes. Then I would walk for the entire length of the 6th song. Sometimes it would last 3 minutes, sometimes it would last 5minutes. I found this strategy very helpful.

Taking walk breaks when physically and mentally you want to run, is something that I'll need to practice. I know that when I'm actually doing the race I'll need to take several walk breaks as I'm anticipating a very challenging day. However, the practice that I'm doing now will only pay off for me during the race

Today, I am stronger!

I run because it's my passion, and not just a sport. Every time I walk out the door, I know why I'm going where I'm going and I'm already focused on that special place where I find my peace and solitude. Running, to me, is more than just a physical exercise... it's a consistent reward for victory! Sasha Azevedo

I believe in the runner's high, and I believe that those who are passionate about running are the ones who experience it to the fullest degree possible. To me, the runner's high is a sensational reaction to a great run! It's an exhilarating feeling of satisfaction and achievement. It's like being on top of the world, and truthfully... there's nothing else quite like it!
Sasha Azevedo

Running has never failed to give me great end results, and that's why I keep coming back for more!
Sasha Azevedo
Running is one the best solutions to a clear mind.
Sasha Azevedo

My greatest ideas stem from running.
Sasha Azevedo
Every run is a great run!
Sasha Azevedo

People ask why I run. I say, "If you have to ask, you will never understand". It is something only those select few know. Those who put themselves through pain, but know, deep down, how good it really feels.
Erin Leonard

Today is a day that I will never forget. Although I have done many races, the run I had today and the agony I’m feeling now, is something that I will bottle and forever remember.
Today I discovered that I don’t need anyone to help motivate me during a long run. I also have never had the kind of mental battles that I had today. The wind was so strong going West on the 3rd Concession that I really believed I was going to get frostbite. The pain was so excruciating and with nobody to talk to, my mind kept telling me to turn around and go back home. Having run this route many times, however, I knew that if I could just make it to the Pickering/Scarborough Town line, I would have the wind at my back for the return trip home. The problem was, the Towline was 6 K’s from where I was and that left plenty of time for me to try and talk myself out of it. My extremities were so cold that, let’s just say I’m glad that I have 2 sons already (get the picture?). My hands were so cold that I had a hard time reaching for an energy gel or even my water bottle.
Finally, as I turned the corner at 5th concession (Whitevale) and the Pickering/Scarborough Town line, I was rewarded with the wind at my back. Just then, the Sun started to come out and I was slowly starting to thaw out. I was still 18 K’s from home and although I had the wind at my back, the first part of that run took its toll on me.
As I headed home, I started to see some familiar faces which certainly helped to pick up my spirits. Then as I was at the corner of Church and Hwy 2, with still 6 K’s left to go, I again had to convince myself to keep going. By this time the sidewalks were frozen over and I was left with mostly icy patches to run on. I kept telling myself not to give up.
As I got closer to home I realized just how hard that run was and yet I was so proud that I didn’t quit. Now it’s time for a much needed Epson salt bath.

Here are the final stats for today’s run:
• Total distance: 22.37 Miles (36 K’s)
• Total time: 3 hours and 54 minutes
• 57 songs on my mp3
• 4 energy gels
• 2 bottles of water
• 2 bottles of Heed energy drink
And the stat I love the most.......2722 calories burned!

My favorite place to run......

I've often talked about how much more I enjoy trail running than running on the road. Here are some of the reasons why:







Despite the very challenging run this morning, I would not have traded the experience I had for anything. The snow was knee high at some points and since nobody had gone before us, we were forced to make our own tracks in the snow. Whenever my normal running motion is compromised, like today, I always feel soreness in areas where I normally would not (calves, hip flexors). The hardest part I found was getting my breathing down. It was such a workout that I was having a hard time catching my breath. Walking up hills in deep snow was as difficult as running was and while we took plenty of breaks, it was mentally a very challenging run. We ran for 1 hour and 40 minutes but covered only half of the amount of the course that we usually would do in that same time.

Still, the Seaton Trail is one of the most breathtaking places to run in, even in the winter, and I'm fortunate enough to live so close to it. Sometimes it's not about how far you go but how hard you have to work to get there. Today was one of those days where effort was the leader and distance took a backseat.

Thanks Ken!







(The Seaton Trail on a warmer day......)

Decisions, decisions.......

Let me start off by saying what everyone else is saying, I've had it with the snow!!!
Forget about all the shovelling, I'm more upset at the fact that this snow has had a serious impact on my running and what's more important that that to me? The answer, not much!

All day at work I was thinking about how I'm going to get in my long runs this weekend. I doubt that I'll be running in the trails as the snow accumulation will be so much that a long run there will be nothing but frustration. Instead I'll have to do a 2 hour run on the roads. That will be hard enough, as I'm sure there won't be many place available to run. Then comes Sunday. I need to get a long run in of at least 3.5 hours and for the first time since I started running, I'm seriously thinking about running inside. I can't fathom the idea of running on a track so I may drive to the Oshawa indoor track and do my long run there. At least I can "trick" my mind into thinking that I'm running outside.

Unfortunately for me, I've become so accustomed to running outside that anything else I do, fails to provide me with the kind of mental and physical stimulation that I need.

In the end, I'm sure I'll manage to run outside somehow but this will be one of the hardest weekends I've had to deal with in a long time. In the midst of all of this, I did receive some good news with regards to my training. A good friend of mine has agreed to run with me in two weeks. We are going to do a 50 K run near her home in Niagara Falls. This will be a great training run for my race in April. She has also put me in touch with some other dedicated trail runners and I'm hoping to join them on some runs in the near future. Now, if I can only get through this weekend........

The benefits of running at 5 AM

Thanks to yet another dumping of snow I knew that the sidewalks would not be a place to run this morning so I decided to run along Church Street and do an "out and back."
My goal was to avoid as many cars as possible and thankfully there weren't too many on the streets at 5 AM as I headed south along Church Street.

However, the return trip wasn't as nice. There are times when I'm running that I swear a car will purposely come as close to me as possible, even when there is no other cars on the road. In any event, I'm not in a position to be playing "chicken" with them so I have to force myself to the sides of the road to avoid getting hit. I've had friends who have told me that they have been "pushed" to the snow banks by oncoming cars. I really don't understand the mentality there but I believe in karma so what goes around comes around.

One of my clients suffered an injury yesterday and will be unable to do some of the things that she loves to do for several weeks. I immediately thought about how I would handle such a situation. It's hard for me to imagine myself not running for an extended period of time. Then again, if someone had told me 5 years ago that I'd be running daily instead of lifting weights I probably would have laughed. We need to adapt to whatever is thrown at us because worrying about things that we have no control over or cannot change, isn't going to change the situation that we are in. Overcoming obstacles is something that we all have had to do at various times in our lives. It's like my football coach used to tell me, "It's alright to get knocked down but it's not alright to stay down!"

Create your own footprints and let others follow YOU!

I knew that we were expecting some kind of snowfall this morning and much to my disappointment, I was right. I also knew that the sidewalks wouldn't be ploughed which meant I either had to run on the sidewalks and run in the snow or go on the roads and take my chances with oncoming cars. I decided to stay mostly on the sidewalks but did manage to run a few miles on the road as well.

What made the run on the sidewalks difficult was the fact that the snow was deep enough so that it forced me to pick up my feet more than I normally would do. This puts added strain on the calves and hip flexors (for me anyways). It certainly made for a challenging run. All I kept thinking about was "footprints." One of the things that I've always tried to stress with my children is the importance of being a leader and not a follower. It's so easy for us to follow someone else and then blame them if things go wrong. Being a leader, however, means that the pressure is on you and nobody else.

When it comes to following a healthy eating/exercise plan it's the same thing. Don't look to anyone else to provide you with the motivation because we all have it within ourselves. It's more empowering to know that you can succeed without the help of others. I like to think of outside support as an "added bonus." If it comes that's great, but if it's not there then it shouldn't stop you from achieving your goals.

"Run Down" but still running down a dream

"Laziness is nothing more than the habit of resting before you get tired." - Jules Renard

I suppose it would have been easy for me to not run this morning. I've been battling a cold and it feels like I have this "dead weight" on the top of my forehead which stretches down to my nose. Yesterday I literally felt like I was in a daze. After loading up on some soup for most of the day and an early night (8:30), all I could think about was running.

Sunday's run, although not as long as previous weeks, still was challenging enough that it left me feeling tired for most of the day. After taking my usual Monday off, I knew that I had to run today. With my race 9 weeks away and counting, I really can't afford to take any time off.

As I awoke this morning at 4:30, I felt a little better but still a little foggy. That was ironic because when I checked the weather forecast it was also foggy with a light rain. The temperature was 2 degrees so I decided to wear shorts, light shirt and my running jacket.

The run was better than expected and although it was tough at times, I'm glad that I went out. There were parts of the run where we ended up getting soaked along the bike path and another time when I truck sped by us and splashed us both pretty good.

Deciding on whether to push yourself or to take it easy is an individual decision and you have to know your body pretty well. In my case I also know my mind very well and the thought of not running today was something that I wasn't prepared to do.

An unexpected run of good luck

After taking a few days off from running on Friday and Saturday, I was fortunate enough to run with some good friends on Sunday. The plan was to run at least 32-36 K's but I'm still battling a cold so I decided to play it smart and run 22K's instead.

The week before I had done a long run by myself and these are beginning to become tougher and tougher to do. I'm ok with the distance but running by myself for 3.5 to 4 hours instead something that I'm looking forward to. I was able to call upon the help of a good friend and fellow ultra-marathoner and we will be running a 50 K together in Niagara Falls in a few weeks.

Yesterday taught me that although I wasn't at my best physically, I have to be able to push myself when thing aren't always "perfect." The route itself had a few challenging hills but what made it fun was the company I was with. It was nice to get caught up with all the news that is happening with people. The conversations included what training program we were doing to what races are upcoming for all of us.

I'm hoping that after an early night tonight, I'll be good to go for my run tomorrow.

It's cold out there!

"It is about proving to yourself and everyone else that you don't quit. Do you want to wonder, "could I have done more?" Take everyday for the challenge that it is and run like it's your last day. Enjoy every moment. It's not about the destination, it’s the journey." - g2g4gold

Talk about getting hit with every type of weather these last few days. When I checked the temperature this morning before my run, all I could focus on was -18 with the wind chill. The next thing I looked at was how strong the winds were, which thankfully they were not that bad today.

Getting myself mentally prepared for today's run was a challenge and one that I almost didn't win. Yesterday's run really beat me up mentally and I didn't want to experience that kind of run again today. As I sat around and sipped my green tea I started to visualize my run and how I wanted it to go. I started watching the weather channel but then quickly changed it. If I kept telling myself how cold it was then chances are I would have come up with some excuse not to run. I even would have been able to justify it to myself.....for a little bit of time anyway.

However, I know myself too well and not running when I'm supposed to really sets off a negative chain reaction that is hard to recover from. The whole day I would have regretted not running and I would have been mad at myself for not going out there. I would have felt like something was missing today and that isn't a good feeling to have.

As soon as I started running and got warmed up, I was so happy that I had talked myself into running today. As cold as it was, I actually felt much better today than I did yesterday as there wasn't much wind. One of the songs that listened to was "keep holding on" by Avril Lavigne. I'm sure I must have waked up some people as I was singing this song as loudly as I could. Then again, at 5:00 AM I'm sure most people were tucked in their warm beds. Here are some of the lyrics from this song:

You're not alone
Together we stand
I'll be by your side, you know I'll take your hand
When it gets cold
And it feels like the end
There's no place to go
You know I won't give in
No I won't give in

Keep holding on
'Cause you know we'll make it through, we'll make it through
Just stay strong
'Cause you know I'm here for you, I'm here for you
There's nothing you could say
Nothing you could do
There's no other way when it comes to the truth
So keep holding on
'Cause you know we'll make it through, we'll make it through

It's not nice to fool with Mother Nature.....as I found out today

Usually when I run I think about lots of different things to keep my mind off of the fact that I'm running at 5:00 AM when most people are still sleeping. Today, however, my only thoughts were about how I was going to make it through this windy run.

I knew that this was going to be a tough run when I went to the weather network and saw that there was a flash/freeze and wind warning for my area. I psyched myself up as best I could and headed out with my headlamp. The first third of the run I was running with the wind and I knew that this was going to be a hard run when I started climbing the hill on the corner of Rossland and Westney and the wind literally pushed me upwards. It actually felt like I was running downhill as the gusts were so strong at times.

Of course I knew that my return home was going to be anything but pleasant. I was happy that I didn't take any shortcuts though. There are few hills I run downhill and I can usually pick up some nice speed but that wasn't the case today. Instead, it was very difficult to run downhill as it felt like I was actually running uphill because of the wind. It seemed like I was just walking at times but I pushed forward and took my time.

I simply did the best I could with the conditions that were thrown at me today and I think that that is something that I talk to my clients about continuously. We aren't always going to have that "perfect" day but as long as you don't quit and continue to work hard, you will achieve your goals. I know that I will be able to once again call upon this run when I need a motivational spark of my own.

Validation is nice

Yesterday I had a very fulfilling day at work. As a nutritionist, the best moment I get is when I see my clients achieving their goals. I realize that it takes plenty of hard work, and because I don't offer any "quick fixes" to their problems, sometimes the task can seem daunting. It's days like yesterday, however, which I'll remember for a long time.

One client lost 6.5 pounds since she started seeing me. For her, it wasn't about just changing her food consumption, it was introducing some healthy lifestyle changes to her busy schedule. Not only has she done an amazing job of losing weight, she has the full support of her family which will only make her job that much easier. I could really see the committment she has to reaching her goals.

For another client, it was simply getting him to realize that his late night tea biscuits were causing his blood sugar to rise too rapidly at night. When I saw him yesterday he had stopped having these and in turn he saw an improvement in his digestion, his energy levels and his sleeping. He was so thrilled with the results that he got and getting him to understand the chemistry behind the food that he was eating was something that I know will stay with him for the rest of his life. He commented on how much more thorough he is when he goes shopping now.

It's nice to see that my clients are sticking to what I have taught them despite the influx quick weight loss solutions that you see on TV or hear on the radio. There really is no substitute for hard work and a dedication to making some lifestyle changes.

A recap of my wild adventure run today

Those who know me and you know who you are, realize that I can get lost going from my house to the corner store (well maybe not that bad but you get the picture). It shouldn't surprise anyone then, that I got lost during my 20 mile run today.

Here are some "stats" to chew on:
*20 Miles
*3 hours and 15 minutes
*2400 calories
*3 Hammer Gels
*1.5 HEED electrolyte drinks
*2 bottles of water consumed (still can't believe that one)
*2 Dogs chasing me for about 1/2 Mile
*0 bathroom breaks
*47 different songs on my mp3 player
*one dozen thoughts on what I wanted to eat when I got home
*two dozen thoughts on how great my epson salt bath was going to be

I was never more happy than when I saw Westney Road as I was running along Highway 7 as I finally knew where I was and that home was nearby. I was hoping to do 34 K's today but the sidewalks were so snow covered that I cut my route a little short. My main goal was to stay on my feet for 3 + hours and combined with my 2:44 run in the trails yesterday, I'm very pleased with my efforts this weekend.

Running alone for that long really made me dig down deep to continue. I thought about many of the trail races that I've done and how there are times where I wouldn't see anyone for long stretches of time.

After a day of rest tomorrow, I'll be back at it on Tuesday.

Tough "sledding" out there today

"Do not follow where the path may lead... go instead where there is no path and leave a trail"

I waited all week for today's trail run. In fact it has been two weeks since I've been able to run in my favorite trail, the Seaton trail. Many people who live in the Ajax/Pickering area don't even realize that there are such beautiful trails right in our own backyard. I confess, until I started running I didn't know they existed. Now, despite the fact that I still have a hard time navigating through there, I like to call that place "home."

My running partner and I left just shortly after 7:00 AM this morning and we wanted to do a long run today. The goal was to run the entire trail and back (approximately 24 K's). When we started out we noticed how much snow was on the trails. That meant one thing, this was not going to be an easy run. It never really is when you are trail running, especially in the Seaton trail, but the snow certainly had an impact today.

It was one of the toughest runs I've had in a long time and I'm lucky that my partner was there to motivate me as I needed it today. Every run I have in these trails, though, will only make me stronger for my race in April.

Finishing that run was mentally very tough and as I drove home all I could think about was my hot shower. It's hard to believe that come race day, I'll have to do that loop 3 times. I'm lucky I have 11 weeks left to prepare.

Tomorrow I will be running approximately 32-36 K's. I may have to do that all on my own, something that I'm not looking forward to but something that I'm prepared to do.

Life changers

We all have them. There are times when we can look back at our lives and see that proverbial "fork in the road." It's a time that defines who were are today. Usually decisions are made in a fraction of a second but the impact of that can last a lifetime.

For me, I can look back to the moment I decided to get into running. It surely has changed my life for the better. The other moment is a more recent one when I decided to try the Isagenix 9-day cleanse.Not only did I get great results but the many people I encouraged to do the cleanse also saw great results.

What started out as a cleanse has now turned into a way of life for me. I'm using more and more of the products and can't believe the difference I feel. After my run this afternoon I decided to use Isa Fruits. This product is a blend of 30 different fruits. I took just one scoop, mixed it with some water and it's amazing how refreshing it was after my run.

In addition, I decided to try their Slim Cakes, which are a meal replacement/snack cookie. I was amazed at how great it tasted. I shouldn't be surprised because their protein bars are also very good and I honestly won't buy any other brand now. Not only are they great tasting, they contain no artificial sweetners or preservatives, which is something I'm trying to get my clients away from.

For those of you who have done the cleanse and have seen great results, I encourage you to try more of their products as you won't be disappointed.

Allow yourself to "find" your passion in life

The story of how I started running is an interesting one but I won't go into all the details. All you need to know is that had I not allowed myself to be open to trying new things, such as running, I never would have discovered how passionate I am about it. I can't imagine my life without running and yet for 37.5 years of my life, it didn't even register on the radar for me.

Many clients I see at the gym workout with the held of their trainer but have a hard time working out on their own. I worry about these people because it's clear that working out at the gym is not their passion. Eventually, as I've seen far too often, they will stop coming to they gym altogether. The problem is, most of them don't look for an alternative.

There is no magic pill for getting healthy. It requires a committment to regular exercise and healthy eating. It's also about finding balance in your life. When either of these appears to be "work" then ultimately it will lead to failure. You need to embrace some form of exercise and make it a priority in your life. In addition, you can't look negatively on changing your eating habits. I'm not saying that this is going to be easy but the more you struggle and put up roadblocks to your own success, the less likely you are to succeed.

The most successful clients I have are the ones who have adopted this new healthy lifestyle and ask questions about how they can improve themselves more and more. The have removed the barriers which held them captive and are happier as a result. As they see their bodies changing, they realize that they could not have achieved their goals had they not changed their lifestyles. Each one of us has the ability to do the same thing. Maybe it's time you took down your barriers too!

I RUN therefore I AM!

"Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?'" - Peter Maher

After four long agonizing days without running, I finally was able to run this morning. Although I kept myself busy with other things and rode my stationary bike for 80 minutes each day it still wasn't the same. It's amazing what a difference a run can make and how much it affects my moods and personality. With both of my boys sick this weekend I eventually caught whatever they had and that put my run today in jeoparday. In reality, though, it would have taken much more than just a cold to keep me from getting out today.

I woke up at 4:30 this morning and prepared, like I normally do, for my Tuesday run. My running partner is such an amazing runner and I wanted to make sure that I could keep up to him or at least not be that far behind. We normally go at a nice easy pace for 10 miles which can take us anywhere from 1:25 to 1:30 minutes to complete depending on the conditions. My mind struggled with the "rest vs rust" theory and I wondered if I would have the stamina this morning. Would I have to take more walk breaks than normal? You would think that after running for so long I wouldn't have these kind of thoughts but it's been a long time since I've taken 4 days off in a row so this was something new for me.

I'm happy to report that the run went amazingly well and our pace was actually quicker than it's been in a long time. It was great to be out there on the roads again and it made me appreciate being outside. I'll be able to run more this week which will include at a long trail run on Saturday morning and another long run on Sunday morning. April 19th is the Seaton race, which is 12 weeks away, and I want to be as prepared as possible for that race.

Living "within" the moment

After having an amazing weekend with my 2 boys, the inevitable happens today as they will be going to see their Mom today. Anyone who shares custody of their children with their former partner knows how hard this is not only on the children but also on the Parents. On the night before I knew they were going to leave a saddness would always come over me and I would go into a "mini-depression." Lately, though, I've realized that I was cheating myself by doing this. I was worrying about tomorrow instead of just enjoying the time with them today.

Of course I still get sad but why worry about what I know is going to happen instead of just living in the moment now? It has allowed me to focus more on the immediate things that require attention and then I'll worry about tomorrow when it comes.

I find this helpful when I talk to my clients about setting up their meal plan for them. It is easier to focus on just one meal at a time instead of worrying about possible cravings later in the day which may or may not happen. Try to focus on just one meal at a time. Make sure you take the time to enjoy just that meal. Include water with each meal and let your body have the chance to digest that meal before worrying about the next one.

It is also the case with goal planning. Although you may have a long term goal of losing 30 pound by the summer, try to focus on just losing 2 pound during the first week. Then let that positive momentum you just built, carry you through to the next week. While it's important to keep that "prize" within sights, never let it cloud your ability to see the small steps that must be taken to achieve that goal.

Mind and body working in perfect harmony

I'm convinced that our biggest obstacle to achieving our goals is the person looking at you in the mirror every single day. More importantly, it's how we think about ourselves and our goals that really make the difference between succeeding and failing.

On a smaller scale, yet still very important to me, each run I have starts out pretty much the same. I have a talk with myself about what I'm going to run. I then map out a picture in my mind about what the run will look like. I never just lace up my shoes and head out the door without some sort of plan ahead of time. I can't remember ever going out for a run with the mindset of being negative or I probably never would have made it out the door.

I think I'm beginning to get better at using my mind instead of just my legs to power me through a run. I know that this is the only way I'll be able to get through my 50 Mile race in the spring. I also used to use negative "self-talk" if I was unable to do a run for a few days which is what is happening this weekend. Instead I'm accepting the fact that I can't run and have been doing some cross training to keep my legs strong for my runs this week.

I've been reading a very good book on Chi Running (thanks Jennifer) and I'm beginning to realize that I've been applying many of principles in that book to my running of late without even trying to. Trail running lends itself perfectly to this type of running as it allows me to focus more on relaxing instead of using power all the times. I've also run in some inclement weather lately and that has allowed me to just "go with the flow" and let the conditions dictate my pace etc. The same will hold true when I'm doing my trail race. There will be hills that I'll probably have to walk up instead of run up. Knowing that I'll probably be out there for a minimum of 10 hours will force me to just relax and enjoy the experience.

When I teach my learn to run clinic in March, I'll be using many of the principles of Chi Running.
For more information about Chi Running, visit this website:
http://www.chirunning.com/blog/

The more you love something the harder it is to stay away from it

I have a love/hate relationship when it comes to running. I obviously love to run but I hate not being able to run. At the moment that a run ends, I'm already thinking about the next run and when it will be.

These, then, are the difficult times for me. Knowing that I'll be unable to run for the next three days, which will seem like an eternity, will test my patience for sure. Oh, I'll still workout on my exercise bike and maybe even lift some weights, but staying away from my passion is not something that I like to do for more than a few days.

I was actually hoping to get out today for a little run, anything, just so I could get my "fix." I know a few friends who have been injured and have had to take up to 3 years off from running. That thought scares me as I honestly don't know what I'd do if I couldn't run on a consistent basis.

This down time will force me to look into other avenues to get my exercise in and I've come to realize that I better start embracing these more. Like anything else, it's all in the mind. If I don't get motivated to do some exercise, even if it's not my preferred choice, than it becomes easier to just do nothing.

With my race 3 months away and as my mileage begins to go up and up, it will be important to stay as mentally sharp as possible. I've started to have dreams about what running for 10 hours will be like. There is an element of fear that I must overcome and much of that I won't know until race day. Having run for 6.5 hours already and knowing how difficult that was, the thought of running for an additional 3.5 hours is something that I'll have to experience only on race day. I'd like to get at least one 6.5 hour run in before the race so my body can get adapted to it. I've already decided to run a 50 K run in Niagara Falls in late February which will probably take 5 hours.

While I ride my bike tomorrow morning, I'll no doubt have thoughts about what running means to me and I'll be wishing that I could be out there pounding the pavement/trails with my friends. At least my feet will be thanking me but my mind surely won't.

Amazing!

I wasn't looking forward to running this afternoon as it's one of my least favorite times to run. When I don't start the day off with a run, it's as if something is missing in my life. However, running in the afternoon, is still better than not running at all so off I went around 12:30 after a quick bite of a banana and 1/2 cup of tea.

Many people at my work ask me if I'm happy doing what I'm doing. My response is always YES because I get to do something that I love to do and work with some amazing people on a regular basis. It's motivating for me to work closely with them to help them define and then reach their goals. I know, though, that my work is limited to being in an office for 1/2 hour sessions usually once or twice per week. There is so many things that I'd love to do which goes beyond just an office and so I was very excited when I was hired by someone to become their full-time nutritionist. My role will be that of a life coach and I will help her plan her meals, take her grocery shopping, create a healthy environment in her home and help her achieve her goals. In addition I will hopefully teach her how to run. I'm hoping that she gets the same enjoyment that I get from this sport that I do.

During my run today, that's all I could think about and it's probably why I had my fastest run in months.

I really feel that my strength is to help motivate and educate my clients to make healthy life choices which goes beyond just what to eat each day. I feel that this position is tailor made for me and it is something that I know I will excel at.

If you are interested in learning more about this, please contact me:
gregdcruz@rogers.com

Take the load less travelled it usually pays off in the end

All day Tuesday I kept thinking about my long run on Wednesday morning. I knew that I wanted to do at least 12 Miles (20 K's) and I also knew that I had to get up extra early to get the run in.

I woke up at 4:30 and after having my usual tea and 1/2 banana I was off on the roads at about 5:20. I took with me 2 water bottles (1 filled with an electrolyte drink) and 1 sugar gel packet. My new favorite "toy" was also strapped to my head (my new headlamp) so I was ready for the long journey on my own with my mp3 player ready to provide me with the motivation that I needed.

I've mentioned this previously but I have one of the worst senses of direction than anyone I know,I even got lost during a trail race last year, which makes for some interesting stories to share with my friends. Before I left my house this morning I carefully went over my route on my computer. Most of the route was very familiar but I decided to take a slightly different route to add some extra miles to the run (thanks Ken).
Much of the run was in pitch black conditions where all I had was my headlamp leading the way. Thankfully there were only a few cars on the road but the stretch from Church/Taunton to Church/5th Concession was not something I'd recommend to new runners. Most of that area is dirt covered, and I was very fortunate not to twist my ankle in a pothole.

There were some nice winding roads and a few very challenging hills (especially from Hwy 7 to Westney Rd) but the rest of the run was relatively flat. Whenever I felt a little tired a song would come on my mp3 to pick me up. At one point I'm sure I must have woken up some people because when the song "Believe" (by Suzie Mcneil)came on I couldn't help but start singing. As I headed home, the last song I heard was "Let's see how far we've come." This pretty much summed up my 2 hour run this morning.

It's amazing that even though I've run so often, each run I have has a different story behind it. I wonder what tomorrow will bring?

9.9 pounds, great work Dorothy!

Just one of many satisfied Isagenix cleanse stories I wanted to share with you. This woman has done an amazing job of staying focused on her goals. Well done
Dorothy!


Just finished the 9-day Isagenix Cleanse and wow...I lost 9.9 pounds! Dancing as I type this (shrug...I'm talented).

My nutritionist, Greg, mentioned to me that he was doing this in December and thought I might want to try it. Showing skepticism clearly on my face, he suggested I read about it on his blog. Well, I decided to go for it but wanted to wait until the Christmas season was over. I did order the products so that they would arrive on time for my anticipated start in early January.

Greg and I continued to speak about it in general terms but my head was not really into it at that point. Yes, I was still working out religiously but the eating part was sorta on cruise control, if you will. Anyhow, I decided to start on Monday, January 7th. I did the weigh-in that morning at home and measured all of my body parts as they recommended.

Followed the "menu" as per Greg's recommendations and did not cheat (not even once). Didn't eat any of the extra options other than a hard-boiled egg on one of the work-out days with the trainer. Didn't feel hungry but had hungry thoughts...but only when my family was having something yummy for dinner on the, what I call, liquid-only days. And even though I outlawed potato chips from entering my home, somehow my teenage son managed to sneak them in AND he even waved one under my nose. But I resisted as I'm one that once the floodgates open, then all is fair game.

Now as far as the "food" goes, well, I have to be honest. I am a foodie, a food connoisseur, and/or a freak about good-tasting food. Well, I didn't expect the food to taste good and well, it met my expectations. The liquid-only cleanse stuff was awful. It tasted like iced tea and I detest iced tea and the fact that it was yellow in colour didn't help. I did find that it was best drunk VERY cold and that's probably so your throat numbs on the way down. The chocolate snacks were ok. Not great, not awful...just ok. The chocolate shakes were the same...ok...100% better if you can do them up in a blender (and I would add 6 large ice cubes AND 500ml of water). I thought that I was going to die when I got back to the liquid-only days but really, they were totally fine. Knowing that I was down so much weight made it more than liveable.

Did I feel better? I didn't feel any different. Did I feel more energetic? Nope. Did I feel cleaner? Well, I didn't feel dirty...lol. I just don't think about things like that. The only results I was looking for were the ones on the scale. And I got those.

So would I do it again? Sure. With results like these, who wouldn't? Would I recommend it, well, of course. Wouldn't you pay a little bit of money and have nine days of non-indulgence for 9.9 pounds? I'm sure glad I did.

What does YOUR finish line look like?

"If you start to feel good during an ultra, dont' worry you will get over it." - Gene Thibeault

As my training continues, it’s beginning to get easier and easier to do my long distance runs. After conquering my 32 K hurdle on the weekend, I find myself feeling amazingly stronger than before and with more confidence in my ability to run my first 50 Miler later this year.

Confidence only comes with experience, and I’m thankful that I have remained relatively injury free during the past 2.5 years. The long slow runs are beginning to pay off as I find myself recovering quicker after each long run. It used to take me a few days to feel good again but I’ve learned to train smarter instead of harder and that has certainly helped to heal my leg muscles.

I’ve found that it is taking me almost an hour to get into a good “groove” with my running. It is at this point where I honestly don’t even feel my legs moving. It’s as if it’s just happening naturally. It’s also why I’ve come close to being hit by oncoming cars so often because I tend to fall into a “Zen-like” state of mind. There have been times where people I know have said to me, “didn’t you see me wave at you while you were running?” My response is always, “no I was too focused to see anything but the road ahead of me.”

Mental imagery is a big part of why I love to run and I envision many things during a long run. The main picture I have in my mind these days, is of me crossing the finish line after my first 50 Mile race is completed. I know that I’ll be physically and mentally exhausted and part of me is looking forward to seeing just how far I can push myself in both of these categories.

During my run today, Ken and I were talking about how he feels like running 10 Miles is so effortless now and I’m starting to get to that point myself. I used to feel that way about 10 K’s (6 Miles) but the fact that I have taken so much emphasis off of speed and focus more on distance is making a huge impact on my training.

Whatever goal you have for yourself, I hope you have a “Kodak moment” of what that goal will look like to you. Is it a particular type of clothes that you want to fit into? Perhaps it’s learning a new sport such as running or improving upon an existing sport.

I’m not a big fan of using “weight” as a goal as I’d rather people focus on improving their health and possibly re-shaping their bodies. You may find it helpful to use a particular pair of pants or a shirt that you currently can’t fit into but would like to wear again. Hang these up so you can see them on a daily basis and use them as a reminder of what you are trying to accomplish. Then envision yourself wearing these clothes and how great you will feel when you can fit into them again.

Keeping yourself focused on the prize should be something that can motivate you to stay on the road to success instead of falling into a pothole.

More Isagenix success stories

I must say that I've never been more impressed with a product than I am with Isagenix. It has affected not only my life but many people as well. I'm fortunate that my clients have put their faith in my belief about Isagenix and the positive reviews, like the one I'm about to share with you, make me realize that my decision to recommend this product was the right one.

Here is one womans' testimonial:

"After 6yrs and two healthy baby boys, the pregnancy is gone but the fat
still lingers, yet my dear husband tells me every day how much he
still loves me and how good I still look. I have to question that,
because when I look in the mirror and when I have to buy new clothes
for every Occasion, it makes me feel anything but good looking and healthy.

My beautiful daughter had gone to the gym and lost 15lb in
no time, so I decided to try it too. Then I met my nutritionist Greg
D'Cruz, and it is as if I have never met any one in my entire life. He gave me the encouragement that I needed to survive the challenge.
At the end, it was the Isagenix---"High and energetic" that does the
Trick. With Greg’s motivation, I lost 8lbs on the 9 day cleanse. If
you have a nutritionist and you cannot trust his words, dump him and
hire Greg."

Alleth Anderson

Let exercise be your cure for what ails you

"The greatest of all victories is to be victorious over yourself."
- Unknown

Something that I talk to my clients about is creating a positive "wheel" in their lives. Think of your moods in terms of spokes in a wheel. If any of these spokes isn't working, then the wheel ceases to turn correctly. I've noticed that sometimes all it takes is one bad emotion to set the negative wheels in motion. If you are feeling depressed then you are more likely not to want to exercise. If you don't exercise then chances are you will probably care less about eating healthy. You may also not get enough sleep.

At any point in the wheel, you must be able to change that spoke because it can have a dramatic effect. If you notice that you are eating more snacks late at night while watching TV, then try to go to bed earlier and make an effort to do some type of exercise the next morning. Once you begin to change even one habit, it will have a domino effect on the rest of your life.

Exercise does more than just burn calories. It can really help to change the way you feel about yourself. Combine this with a sensible eating plan and you will be well on your way to creating a positive wheel in your life.

Once you see the results from eating better and exercise, it will be difficult for you to remain in a negative funk. Setting daily and weekly goals will also go a long way to maintaining this wheel. Finally, surround yourself with people who share your same passion for getting healthy. Although finding new friends can be difficult, you'll be surprised at how many people are in the same boat as you.

Crossing that "mind" barrier can be tough

"It's very hard in the beginning to understand that the whole idea is not
to beat the other runners. Eventually you learn that the competition is
against the little voice inside you that wants you to quit."
- George Sheehan

So, there I was, knowing that today I would have to run at least 30 K's to keep up with my training for my 50 Mile race. Unfortunately none of my friends were up to running that distance, so I had to run the first 8 K's on my own. That part was relatively easy. The hard part was running with a group of runners who were all fresh and ready to go while I had just run for the past 50 minutes. To make matters even worse, I forgot to charge my Garmin (a GPS watch which tells me how fast and how far I've run) after my train run yesterday, so the battery died just after I had finished the first part of my run.

Because I have been training in Miles instead of Kilometres, I've gotten used to not looking at my Garmin. When you run in Miles it takes forever for it to change from mile to mile. This has allowed me to focus more on running slowly, which will help me with my Ultra Marathon race in April/May.

When I arrived after my first run, there were about a dozen runners waiting to go. Because I wanted to go nice and slow, I made sure to stay well behind the rest of the pack. As we all arrived at an intersection many of the runners were able to cross the street but there were three of us who didn't. I couldn't have been happier about that as it turns out. I was able to run with two other runners who I haven't been able to run with in a long time, but who I know very well. We were able to keep a nice pace and get caught up on what's been going on in our lives.

We ended up doing about 24.5 K's which put me at 32.5 K's, which obviously I was very happy about. Part of our revised route took us into the Seaton trail which I had run on Saturday and that wouldn't have happened had we stayed with the other group of runners. Getting past 32 K's (20 Miles) is a very imporant step with regards to my training. As I continue to go further and further, I'll be able to look back on today and use it to motivate me.

I was surprised at how much I didn't miss my Garmin and also the fact that I ran with no music. Today's run was definitely one that challenged my mental toughness as I really had to call upon my inner strength towards the end of the run. There were times when I was asking myself what I was doing and that I just wanted to get home. As I write this I have a very "numb" feeling in my mind. My stomach is queezy, I'm dehydrated and very tired. I put my body and mind through some difficult situations today but the fact that I was able to finish makes it so special. I'm lucky that I have plenty of Advil at home......

Happy Trails....

"Trail running is a microcosm of life. You appreciate the highs more when you've had some lows, and it teaches you that good things don't come without hard work." Doug McKeever

That quote pretty much sums up my feelings about trail running and it really hit home during my trail run today. After taking two days off I was pumped to go running today. I had the choice of running in either the Rouge Valley or the Seaton trail. Of the two, I prefer the Seaton trail as it seems more scenic to me. It also is one of the most technical trails I've ever run in. I would rank it 3rd in regards to the toughest places I've run so far (Haliburton and Iroquois being slightly harder).

Ken and I went out at just past 7:00 AM this morning with both of us sporting our headlamps. It was suprisingly slippery during the first part of the run and this led to a rather slow trot through the trails. My legs felt very strong after the rest and even though I was itching to go a little faster, the icy conditions didn't warrant such a move.

We made it almost to the Whites Road and then turned around and headed back. The return trip was much faster as we now had sunlight and we were able to avoid many of the icy patches. During our run back, we bumped into two other trail runners who I know very well from my OUS races.

The run today reminded me once again why I love to run in the trails and if I had my way it would be the only running I'd do. It presents so many more challenges than the roads and the scenery is simply breathtaking. If you ever get a chance to take a run or walk through any one of these trails I would highly recommend it.

When times get tough, look within yourself for inspiration

Meeting with a client this week really hit home what I've been telling my clients from day one. That is, when you first make a committment to changing your lifestyle you are met with a flurry of support. Then as you actually start to lose weight, it's amazing at the amount of compliments you get. This can really motivate you to keep going....for awhile anyway.

Eventually what happens is that your "cheerleaders" can become your harshest critics. They may not be used to seeing you look and feel so good and the fact that they may not be doing much to improve themselves probably makes them upset. The old adage of "misery loves company" surely applies in this instance.

When the cheering stops and you are left with the realization that this HAS to be a lifelong committment, it can be overwhelming and scary at the same time. It's important to realize that while you may have relied on the support from others, it was YOU who was doing all the hard work. Once you realize this, it will hopefully improve your self-confidence. When this happens you will feel better about turning down that piece of cake or candy bar that one of your colleagues has offered.

We all have goals that we want to achieve and if the people around you are not supporting you then make sure you build you own support network within yourself. We build our inner strength in various ways. Some people choose prayer, some people prefer to exercise. It really doesn't matter what you use but make sure that you repeat what is working on a regular basis.

Nobody is expected to be perfect all the time but you must be able to committ to a liefestyle that favors health over indulgence the majority of the time or you will fall short of your goals. We all have the ability and strength to make the right decisions so what's stopping you?

Character building run today

There are good runs and bad runs, fast runs and slow run and then there are runs like this morning which my friend Kelly has described as "character building runs."

The morning started as it always does before a run. I went to my computer after waking up, and as my tea was steaping, I checked the weather forecast. I noticed that it was 11 degrees with light rain. No big deal because I love the rain and 11 degress meant I could wear my shorts instead of layers of clothing. After yesterday's run, when I was overdressed, I opted for a short sleeve running shirt, shorts and my running jacket.

I left the house at just before 6 AM and met my friend at our usual running spot, I soon found out that this was not going to be an ordinary run. What I failed to take into account, when I was looking at the weather, was how strong the wind was. Wind is the one thing that makes a run very difficult and we both had our share of moments today. Add in the heavy downpour, the fact that it was still dark and you can imagine how this turned into quite the adventure. We were dodging puddles but our shoes were so soaked it really didn't matter as staying dry wasn't an option today. We had the wind at our back for the first half but that only meant that our run home was going to be headed right into the wind. As soon as we turned the corner to head back we immediately felt how strong the wind was. Both of us was in our "zone" and we both just carried on because talking to each other became an exercise in futility. Even though running is an individual event, knowing that you have someone going through the same struggles that you are can be motivating so I was very fortunate to have her with me today.

When I finally made it home I couldn't wait to check the weather network to see just how bad the wind gusts were. To my amazement, the wind gusts were up to 65 KM's/hr. No wonder there were times where we felt like we were actually running backwards.

As tough as this run was, though, I know it will only make me a stronger runner and person. As I've said, I use running as a metaphor for life and being able to overcome obstacles like today, makes anything possible.

Have you ever wanted to run?

Many of you who know me understand my passion for running. In addition, many of you have also discovered how running can change your life. When I tell people that I have only been running for a few years it amazes them. The fact is that running wasn't even on my radar screen a few years ago. One of the biggest hurdles was realizing that YES I can do this sport. It has provided me more satisfaction than anything I could have imagined. One I understood the similarities between running and my goals in life, it became such an integral part of my life that I can't and won't let go of it.

In the upcoming weeks I will be starting a Learn to Run program so if you are interested, please email me:
gregdcruz@rogers.com

Once I get the details finalized I will let you know. This promises to be an amazing year and I'm hoping that my love and passion for running will rub off on many of you.

Hello old friend......

After not running since last Thursday I was itching to get outside today. It's amazing how much my mood changed during this time. It's like my body went into withdrawal and I needed my running "fix." At the same time, I can see how easily it is to get out of rhythm once you miss a workout/run.

With the temperatures above the freezing mark this afternoon, I headed out in shorts. I know the warm weather isn't going to last long but it was so nice not having to wear layers of clothing for a change.

Now that my 50 Mile training is in high gear, I have to guard against overtraining so as much as I wanted to go a little longer today, I kept myself in check and stopped after 6 Miles.

The gym, as expected, is getting very busy now and I have to make sure that I'm at my best to provide whatever motivation I can to my clients. I knew that this morning was rough and now that I just finished my run I understand why. Running for me, as I already knew, is more than just a way to burn off calories. It really does something to pick up my spirits. Knowing that I wouldn't get to see my 2 boys for a few days was something I wasn't looking forward to and not running made it even worse. However, I feel much better after having gone for a run.

Whatever you do, you MUST discover what is missing in your life that will bring you the kind of positive vibes that I get from running. Some people find it by going to the gym, some people find it by going for a daily walk. Whatever it is, though, find it and hold on tightly and enjoy the ride!

Don't be afraid!

Many people are reluctant to tell those around them that they are starting “another” weight loss plan. The reason is simple. They may have done this in the past and because they weren’t able to achieve their goals, they probably felt that they didn’t have what it takes to do what they needed to do. Why face the possible embarrassment from your friends and family right? WRONG!

I was reminded, yesterday, by my client that I too have a goal that I’m training for (Sulphur Springs 50 Mile trail race). It’s something that I tell all my clients about. I do it because it keeps me in “check.” Being accountable to people other than yourself, can really motivate you to stay on track with your training and nutrition. It’s the people that don’t do this that I really feel sorry for. A big part of achieving a goal is the milestones you will pass along the way. Every day that you make the healthier food choice or exercise, should be cherished and celebrated. My calendar in the kitchen is always filled with what I ran that day and when I look at it it really is a powerful reminder at what I’ve been able to accomplish.

One of the reasons I started to keep a blog was so that I can keep a record of what I’m doing and to let those around me know as well. I love the fact that after a run I can share my feelings with family and friends. I’m flattered that so many people have found this helpful to them but my main reason for doing this was to keep myself on track.

Fear of failure is one the most crippling things that you’ll have to overcome but I refuse to let it stop me from achieving my goals. This doesn’t mean that I have achieved everything I want, but at least I’m going to stay positive throughout the process. If I had let fear control my feelings I probably wouldn’t even be running right now.

I suffered a huge setback at the Mississauga Marathon last spring. After training hard for 5 months in 2007, everything was set up for me for that race. I achieved personal best running times for all the races leading up to that one. I let everyone around me know that my goal for that race was 3:30. It was something that was attainable and anything else was simply not acceptable. Unfortunately I suffered from cramps during the race, which I had never had before, and that prevented me from my goals.

It took me months to get over that disappointment. I was upset that my body had let me down at the most important race in my life. I had so many friends there and they knew how disappointed I was. Nothing they said was going to make me feel any better but it was nice having their support nonetheless.

As I look back at that training, almost a year ago now, I can still remember how hard I worked and though it took me a long time to accept, I can relish the fact that the training itself was a huge accomplishment.

This month there will be millions of people who will make weight loss their New Years’ resolution. If you are one of them then don’t be afraid to share this goal with those around you. Cherish the small victories and don’t despair about not being “perfect” because nobody is.

An unexpected run today

Sometimes it pays to be at the right place at the right time. When I arrived at work today I quickly found out that many of my clients had cancelled. I think people are still enjoying the holidays this week which I expected. After a few calls to re-arrange my schedule, I realized that I had a 2.5 hour window available. I obviously knew I was going to get a run in which surprised me as I had pretty much resigned myself to the fact that I wouldn't be able to run until next Monday because I was watching my 2 boys.

Not only was I elated at the fact that I was going to run but I ran into one of my best friends at the gym and after several attempts at getting her to run with me, she finally obliged.

We had a great 10K run and it helped to have company with me. We did a variation of my typical run around my neighbourhood at a nice comfortable pace. During our run we both commented on how nice it was to be outside and even though the temperature said -14, it certainly didn't feel that way to us. With no wind today it was amazing how nice the run was.

Any excuse I can get to run I'll take it, but I know it will be next to impossible to get a run in over these next 3 days. Instead, I'll ride my stationary bike to keep my legs in shape and maybe even do a light weight training session. It's next to impossible for me to not exercise each day and running is my #1 choice, but sometimes you have make adjustments to what you like to do.

Nothing comes close to the excitement I get from running outside and even though I could possible run on the treadmill on the weekend, I'd rather not run then have to run on the treadmill so biking it is. No offence to people who love to use their treadmill, but I know that I would feel like I cheated myself if I ran inside instead of outside. I've grown so accustomed to running in all types of weather and I need the outside experience to keep me motivated. That's why it was so nice to be able to run today.

Thanks Miriam!

Thank you Marcus!

When I woke up this morning, there were two things that I knew I had to do. One was to run in the afternoon (which I hate) and the second was that I had to run in the bitter cold.

I checked the temperature and soon found out that it was going to be -21 with the wind chill. As soon as I got out of the house and dropped my sons off to the babysitters, I immediately felt the cold wind. I turned to my youngest son Marcus and said that maybe Daddy should just ride the bike today instead. Without missing a beat, he turned to me and said, "Dad, don't you remember you told me that you run in any weather?" He was right, of course, and it is something that I'm very proud of. Hearing it from his lips though, made me realize that I really had no choice. I won't be able to run much this week and I knew that if I didn't run today I'd regret it until next week.

I had a very small window of opportunity to run of about 1.5 hours so when I got home from my work at 12:30 I had a quick tea and a small piece of banana and off I went. I made sure to layer appropriately and as soon as I started to run I once again felt like I had made the right decision. I cut the route a little short because of my time constraints but still was able to get in about 11 K's. The sun was so bright this afternoon that I barely noticed the cold.

What made my run fun today was seeing the looks on so many people as I ran by them. I could see how cold they were just standing around. I got a few nice smiles in return and one high five from one man. The one thought that kept running through my mind, though, was what my son had told me this morning. It's amazing where we can find inspiration from if we just open our eyes and ears.