Another Training Day at Around the Bay

April 5, 2016

With a second place finish at the Around the Bay 30K in Hamilton, Krista DuChene reflects on her performance and her Olympic team potential.
I’ll get right to the point.

What most people are wondering: Did I prove my fitness in order to be named to the Olympic team?

No, I did not.

Despite my 1:47:47 time in very frigid and windy conditions, I did not run the required 1:46:30 to “prove” I am fit.

I ran a solid race, narrowly missing the win (to a Kenyan) by 10 seconds. It was likely one of my best Around the Bay performances and the third time I ran a 1:47. Consistency is key.

It was tough, like any race should be. I’ve always said this 30K raceis pretty close to running a marathon because it is so difficult. It was my eighth Bay Race and I’ve completed 11 marathons so I feel credible in making this statement. There doesn’t seem to be any point in the 30 km where you just settle into a rhythm.

The course has changed in the past few years and my description is likely not completely accurate with km markings but it’s close enough: The first 5 km can be fast so you must control yourself. Then you have about 5 km to get up and down the overpasses. After that it was straight into the headwind for 7 or 8 km. Then about 5 km of rolling hills, which is where I lost more time than I thought. It seemed harder this year than others because I didn’t have the hilly training I used to get when I pushed my kids in the running stroller! The final 7 km are flat, in which I pushed for a solid finish. The leader and I ran much of the race near each other but in the final third, her lead was just enough ahead of me that I didn’t catch her.

The race reminded me of the 2013 Scotiabank Toronto Waterfront Marathon where Lanni Marchant kept enough of a lead to earn the fastest Canadian Marathon title. Another second place finish for me, which makes three in the last three races this year. I’m itching to break the tape again.

So how do I feel? Well, I’m not ashamed to have been beaten by Kenyan, Risper Gesabwa. I had no idea who she was or what she was capable of running. Now that I’ve done some research, this young 27 year old has very similar personal best times to me. She was solid and steady. I will never be a sore loser and disrespect my competition. She deserved the win.
Physically, I’ve been feeling stronger and faster every week. I can really tell that the 1.5 hr weekday pool running routine and steady mileage and solid workouts are paying off. I’m getting leaner and more fit, which is excellent at the beginning of spring.
So back to the required proof of fitness. What does it mean now? The Olympic team will not be announced until July so technically I have until close to that time to prove my fitness in a half marathon. The difficulty is that there are not a lot of decent certified half marathons at this time of year, anywhere in the world. I am willing to travel and chase this proof of fitness thing if that’s what it takes but the problem is that it sets the athlete up to burn out prior to Rio, or to peak too soon. Kinda defeats the purpose, doesn’t it?

But you know me, the glass is half full. As I crossed the finish line, the first person I saw was Coach Rick. Then I was pleasantly surprised to see my family. My kids asked, “Mom, did you do it? Are we still going to Rio?”. I told them that I did not run the required time, but said that Coach Rick would come up with a plan.

On the way home I had the boys with me and it was a great opportunity to explain that I am completely trusting God’s plan, as it’s always better than our own. I believe I will be in that race, running my legs and heart out, on August 14. And they will be there, cheering for their mom! Besides, as one of my kids pointed out, our family already got all those required travel needles!

Mentally, I started moving after finishing. I was prepared to train through April if I had to so that is what will happen. Currently we are looking into running a race in late April or early May. Funny thing is that I know I could “prove it” on the treadmill but that won’t count.
I’m recovering nicely since Sunday, not looking back but only forward. Before the race I kept thinking, “We’ve got this”. So now it’s, “We’ve still got this!”. I’ve had incredible support and am grateful for every message and well wish received. I’ve been reading the Rick and Dick Hoyt book, “One Letter at a Time” and believe “Yes, we can; prove it!

Why Getting Your Butt Kicked In Boston Is A Good Thing

AttheRaces

April 3, 2016

You Ask, JP Answers

Before he was a triple marathoner JP Bedard was hit with a few surprises on his first Boston Marathon. Here’s what it took for him to finally find the upside and get him back to the iconic marathon for a 13th time later this month.

Dear JP:

Have you ever run a race that turned out to kick your butt in a way you just didn’t think it would and weren’t prepared for? Not just distance but toughness, weather etc.

Sincerely,

Jeff

Dear Jeff:

Great question. Many years ago, I qualified for the Boston Marathon in my first marathon – at the Toronto Waterfront Marathon. Needless to say, I was relatively new to the running scene, so it wasn’t until a few months after that first marathon that I discovered what an honour and big deal it was to qualify for Boston.

I registered for the Boston Marathon in early January, and then continued to train through what was a particularly cold and nasty winter. As it turned out, braving the elements was not my biggest training obstacle, but rather, it was my inflated ego that kept whispering to me that considering the success I had in my first marathon, I should have no problem running a sub 3-hour marathon in Boston.

April arrived and so did the Boston Marathon weekend. The first task on my agenda was to hit the world famous race expo so that I could buy a much-coveted Boston Marathon celebration jacket. When the gun finally went off on race morning, I ignored all the advice the seasoned veterans had given me throughout the weekend, and I laid down some serious tempo over the first 10k of the race. Now, anyone who is familiar with the Boston course knows how foolish it is to attack the early downhill. I hit the timing mat at the halfway point right on target for my ego-inflated projected finishing time… And then the uphill section arrived with a vengeance. All of the needless downhill pounding earlier in the race had taken its toll on my quads, and before I knew it, I was gasping for air and walking up the progressive hills. And all the while, I watched in horror as the precious seconds and minutes ticked away. I crossed the finish line in a time of 3:25, and I felt gutted. I felt no joy when one of the volunteers placed the Boston finisher medal around my neck. I moped back to my hotel feeling completed defeated, and I can remember later that evening sitting off in a corner like a stewing belligerent toddler as I waited for my flight back to Toronto.

The following Sunday morning I was back at the Running Room to meet up with a large group of runners for our weekly long run. Everyone kept coming up to me and congratulating me for running the Boston Marathon, and on more than one occasion, I could see in their eyes how eager they were to get the opportunity run the iconic Boston Marathon one day. And that’s when it finally dawned on me: Boston didn’t owe me anything. In fact, it had taught me a valuable lesson, in that it reminded me that the reason I started running in the first place was to make authentic connections to other people, something that I was incapable of when I was in full blown drug and alcohol addiction.

In a few weeks, I’ll be heading back to Boston for my 13^th time, and I’m going into the race knowing that for me, Boston always gives me exactly what I need – comradery, grandeur, humility, shared sorrow, redemption, and most importantly –rebirth.

Dear JP:

How do motivate yourself to get out the door when running groups are not an option? And by the way, I don’t like talking when I run.

Sincerely,

Michelle

Dear Michelle:

I think all of us can relate to your quest to find the motivation to get your run in. I find this is especially true if you are working from a training schedule leading up to a goal race. No matter how much you enjoy running, as soon as you start measuring your workouts in terms of kilometers or tempo, the temptation to simply tick another box in your daily to-do-list increases exponentially.

I, too am not a big fan of talking while I run; and in fact, even when I run on my own, I don’t listen to an iPod or anything else that distracts my mind. With the exception of my Sunday long run, each day I’m up and out of bed before 4:30 to run the streets of Toronto on my own. How ironic that as runners, we are in constant motion, yet the greatest joy is discovered, or unlocked deep within us. For me, running has little to do with getting from one place to another as quickly as possible, and everything to do with returning to a better place inside me.

When it comes to what motivates me, there are a few things I continually draw on. No matter what mood I’m facing at the outset of my run, or even how hectic my day ahead may be, time and again running has shown me that there is a “better me” to be found at the end of the run. Take last Thursday for instance… I went to bed knowing that freezing rain and terrible road conditions would be waiting for me when I woke up for my run. When the alarm went off at 4:15am, two things prevented me from staying in my warm bed. First, I always check the forecast the night before my run, and this permits me to be sure I’m mentally prepared and practically equipped to tackle any conditions that Mother Nature throws my way. And second, whenever I’m considering skipping a workout, I like to run the tape in my mind all the way its conclusion… that’s me living with the overwhelming guilt and self-defeat that will percolate throughout the rest of my day if I skip my run.

For inspiration I often turn to Canadian humanitarian, Jean Vanier who said: “Loneliness is a taste of death.” Even though I spend 80% of my time running alone, I believe that ultimately, my association with the broader running community teaches me to accommodate and to compromise, both of which are essential skills for me to foster if I hope to have any kind of longevity in our sport.

As added motivation and accountability, I check in with my running family on social media after I get back from my run. There are always people who inspire me by running more, giving back more, and overcoming even greater challenges. Next time you’re feeling your motivation reserves are somewhat depleted, I suggest you chat online with an injured or sick runner who would do pretty much anything to switch places with you. The way I see it, the more you are able to live within the discomfort of your brain, the greater success you will have on race day. When it comes to motivating yourself to get out the door day after day for your workouts, the sooner you can get out of your head and into your run, the less complicated the entire process becomes. My mantra: “Train in your run. Race in your mind.”

Send your advice and questions to JP runjprun@gmail.com. Want more tips, tricks and practical advice from JP Bedard? Check out his previous posts with questions from elite and everyday athletes.

Post Around The Bay Recovery – With Michelle The Runner

Training

April 2, 2016

Top Picks For Spring Running Kicks

TheBuzzonGear

March 31, 2016

On is a Swiss running shoe company born from the desires of three friends (one a three-time World Champion Duathlete and Ironman Competitor) who thought they could do a better job designing a shoe that felt and performed differently than anything else on the market.

By: Christa Davidson

The Feel

When I put the shoe on I could feel the support but was confused by the lightness and overall flexibility of the midsole. Often, for stability the midsole is much less flexible than it is in this shoe. The bottom line pride of design behind this shoe is that it provides a cushioned landing while offering a firm take off; that the shoe will give you what you need when you need it. I definitely felt what they are marketing. I could appreciate the cushioned soft landing delivered by the ‘clouds’ and I could feel the road/treadmill as I was pushing off. My toes felt free and unrestricted and there was no intolerable bunion friction, which is a design feature of On’s horizontal toe box.

The Tech

The cloud design feature is standard to the On running shoe line. The midsole is made up of pockets known as clouds and On calls this ‘CloudTec’. The clouds create a soft landing and as they are decompressed allow a firm, stable platform from which to toe off. The company says this technology shouldn’t be thought of as ‘spring loaded’, you are still doing the push off, but the shoes do provide a forward feeling momentum. Plus, the lacing design is an interesting feature known as the ‘star lacing system’ which removes pressure points on the top of the foot while maintaining securely tied laces.

The Final Kick

The world is a better place for its dreamers and doers. On has received a lot of support and positive feedback for their shoes. If you still haven’t found your ‘go-to’ shoe or if you like to try everything out then the Cloudflyer is a worthy option. I enjoyed running in them on the roads and treadmill and had no problems.

Asics is a Japanese company in 1949. The company was founded on the idea that everyone deserved good shoes for activity. The name itself is an acronym for the Latin phrase ‘anima sana in corpore sano’ which roughly translates to ‘healthy soul in a healthy body’. The Asics GT 2000 is the company’s fourth version to this model.

The Feel

When I put the 2000 on I could immediately feel the reliability that I could see. The shoe felt supportive, as if it said, ‘we’re good here’. I ran on the roads and on the treadmill with this shoe and felt the cushiony support that Asics claims. I usually wear a women’s size 7.5 and I think in this shoe I would go a half size bigger.

The Tech

This shoe is classed as a stability shoe that suits runners who over pronate. The technology that supports the classification includes a rear and forefoot ‘Gel’ cushioning system to support landing and to enhance toe-off. The ‘duomax’ sole that we have become familiar with is placed in the midsole of support. We are also used to seeing or hearing about Asics’ ‘Impact Guidance System’ or ‘IGS’. This technology is used to support the runner’s natural gait from heel strike to toe-off. The shoe weighs about 8.4oz. The heel height is 21mm and the forefoot height measures 11mm. The price is $169.99 and you can find the shoe at running stores big and small, across Canada as well as on the Asics website.

The Final Kick

The GT 2000 4 is a durable, supportive shoe. I could feel the support immediately when I put the shoe on. If you are looking for a shoe that supports your natural gait in all the right ways but helps to gently keep you out of trouble, then you may want to check this model out.

Hoka One One Originated in France in 2009 and was co-founded by two ultra distance runners who wanted shoes that would allow them to run farther longer. In 2010 these trail, road and hiking shoes landed in the U.S. market and have now made their way to Canada. And while these kicks might looked a bit too comfy to be taken seriously, Christa Davidson shares her discovery.

The Feel

When I initially put the Clifton 2’s on my feet, the first thing I thought was, “that’s a lot of shoe”, the second thing that came to mind very quickly was “so light for so much shoe”. As I ran on the roads and the treadmill, I continued to be wooed by the soft, easy, fluffy landing the shoes were serving. I was reminded of my original impression of these shoes looking like lunar footwear and was pleased to be wrong about any heavy, bulky characteristics that you would expect from space wear. The Clifton’s are light, responsive, quick and comfortable.

The Tech

A neutral shoe, the latest version of the Clifton has a few updates. First, a softer, padded tongue for increased comfort across the top of the foot. There are improvements to the midfoot support in the form of structural overlays. The shoe weighs in at 7.2oz/203gms and has a 5mm offset from heel to toe with the heel stack height measuring 28mm. Its ride and responsiveness is aided by a Meta-rocker design which works to propel and move you forward through your gait. Hoka describes this as their lightest, fastest shoe and markets it to road runners of all speeds and distances. You can find the Clifton at the Running Room and most other specialty running stores across Canada, as well as at Mountain Equipment Co-op locations. The retail cost of this shoe is $169.

The Final Kick

There are plenty of great neutral, cushioned road shoes, and the Clifton 2 is one that’s definitely worth a try. For heel strikers in particular, this just might be your perfect ride. Even better? Hoka makes it risk free to try their shoes, in that they offer a 30 day trial with a no risk return policy if you don’t love them. I ran relaxed, comfortable kilometers in this shoe, as well as a tempo run and had none of my typical Achilles or heel complaints the days following. Sometimes a change in thinking is good for us. If less shoe is doing you no favours, I urge to give a bit more of a shoe a try. You never know until you try.

The Saucony logo was inspired by the Saucony Creek which flows through the Pennsylvania town of Kutztown, where the shoe company has its origins. Saucony is a native word that seems to translate to: ‘the river’s mouth’.

THE FEEL

When I started running again five years ago, I was wearing stability shoes that felt like cement blocks on my feet so when I put shoes on that feel like I am wearing socks, it is a sensory treat. The Kinvara 7’s are light, cushiony and designed to be a natural shoe and as such give you an honest feel of the surface you are running on. I ran in them on a treadmill, a track that is surfaced in rubber, on bare roads and just for kicks, on snowy roads with Yaktrax on. The shoe isn’t designed for the latter but with the help of extra grip I found it comfortable.

THE TECH
Saucony uses a cushioning technology in the midsole called Everun which has been used in other models bit is new to this shoe. In the Kinvara 7’s the Everun is used in the heel of the shoe for a more comfortable landing and takeoff.

Flexfilm covers the areas around the front and is exactly what you imagine it to be from its name: a flexible film. The adaptability of the Flexfilm gives my foot the ability to move and be how it needs to be while I run. It doesn’t feel restrictive or contained and there is no rubbing, which supports Saucony’s design theme of this being a natural shoe. And the last feature that is notable in this shoe is the Prolock lacing system that helps keep the shoe laced for a loose or snug fit.

FINAL KICK
Saucony sponsored runner, David Freake is experienced with previous versions of this shoe and says, ‘The biggest difference (between the Kinvara 6 and 7) comes in the tooling of the outsole/topsole with the addition of Everun. You immediately notice the increase of energy return when you land in your gait cycle. From an upper standpoint you will find it very similar to the previous model’.

After finishing their races, Skechers sponsored athlete Josh Bolton got down on one knee and proposed marriage to his girlfriend Tanis Smith, who is also a Skechers sponsored athlete. Josh loves Tanis, Skechers loves Josh and Tanis and I love Skechers’ GoRun 4’s, which both Josh and Tanis were wearing on Sunday when they won their races and became blissfully betrothed to one another.

The Feel

These shoes are cushiony and you can feel it but you can still get a good sense and feel of the ground beneath you. The shoes were light and easy to run in while feeling supportive at the same time. You could run some fast splits in these lovelies. I ran outdoors and on the treadmill with them and felt like I could do a lot of running in them as they are soft and flexible.

The Tech

Skechers crafts the upper of this shoe from their ‘GoKnit’ fabric which is light, breathable and seamless. This is an upper that allows your foot to move naturally while still being supported. Knit uppers are great for many reasons but my personal experience of living and running with a foothill sized bunion (yes, I had to) is there is less friction and rubbing of protrusive areas which for me means no blisters and decreased calluses.

The GoRun is a classed as a neutral cushioned shoe. The midsole is designed with Skechers’ ‘Resalyte Power Pillar’ technology which is a supportive material located in the mid-foot strike zone. The material gives a ‘pop’ feel on push off, which is not the same as bounce and is another way to describe its responsiveness.

The Last Kick

You can get your hands on and feet into Skechers Performance shoe line, which includes the GoRun 4 at Skechers retail stores as well as selected specialty shoe stores in Canada. This shoe is moving to my top shoe shelf which is houses all my favorite rides. If you are in the market for a responsive, light and fast neutral shoe, give this one a look. Meb loves it, Kara loves it, ‘Jo-Tan’ loves it and I love it…so much freaking love. Now, to wait for my invitation to the Skechers wedding of the year. Congratulations Josh and Tanis, on your collective triple win this past Sunday.

Under Armour Gemini 2 with UA Record

We have come to know Under Armour as a sports apparel brand but they are also a shoe manufacturer and not just football cleats, running shoes too. They have a full line of running shoes to choose from. The UA Gemini 2 equipped with UA Record has been described as a smart shoe because it includes the shoe, the armband, the Health Box, a heart rate monitor and it all syncs with UA Health Record, UA MapMyRun and UA MyFitnessPal I will have a more comprehensive review of the technology associated with this shoe coming in an additional post.

THE FEEL

The shoe upper is made from a light, flexible and breathable, comfortable fabric. There is a small area of toe reinforcement but nothing to rub or impede the outer areas of the forefoot, therefore there was no rubbing or friction to cause blisters or discomfort. I would say the toe box is on the wider side which allowed my toes to splay naturally, which makes my bunion happy. The midsole is cushiony and supportive with landing and responsive on takeoff. For shorter runs I am tending to like the feel of a barely there shoe and I would say this shoe fits the bill. There is great debate about running with or without socks. I am a pro-socker but this is a shoe that I could try running in without socks, if that tells you anything.

THE TECH

Ok, so the window is wide when talking ‘tech’ about this shoe. First let’s look at the structural tech of the shoe. The shoe’s tongue is not overly padded, which I like. It is also off set at the ankle sitting a bit higher to the inner side. Without the extra padding, this is actually unnoticeable and in no way bothered me. The shoe is supportive in the midsole and cushiony when landing. There is heel support to help stabilize your landing. Otherwise there isn’t a lot of structural tech info available on the shoe. On the ‘smart’ side of things, you will find that this shoe is plugged in, without being plugged in, if you know what I mean. The right shoe has a blue tooth sensor in it that tracks your distance, pace, time and even cadence and it all syncs to the UA Record app. This means that you can run without your phone; hands free. This is not an new industry phenomenon but it is new and exciting for UA. The UA Healthbox which is a weigh scale that also calculates your body fat and through Bluetooth/Wifi sends to the app. There is an armband which tracks your activity, sleep and heart rate and sends to the app as well. In short, all of your health/activity stats are in one place, on your phone. I will be using all of this over the next while and will give a more comprehensive explanation of my experience.

Stew the Right Thing: Easy Post-Race Eats

Nutrition

March 31, 2016

A Toronto chef, Rodney Bowers has owned a number of prestigious restaurants in the city, including Rosebud, Citizen and Hey Meatball! The resident guest chef for both The Marilyn Denis Show and Canada AM recently sold his dining establishments to concentrate on full-time on his health.

I’ve been one for over 20 years. In that time, I’ve owned, consulted for and opened and closed restaurants. I’ve cooked for prime ministers and presidents, Hollywood A-listers, rock stars and dissidents. I’m a legitimate food addict and tip the scales at over 350lb. I’ve eaten everything: No, not literally, but if you name it I’ve probably cooked it or at least ate it.

Here’s the thing, I’m also an athlete. Well, at least a recovering one. In my teens and early 20s I played professional squash. I was a provincial and national junior champion. I toured, played, and beat the worlds best. I also ran cross country for several years with a best 5km time of 16:30.

Basically, I was a lean-mean machine, which brings me to now. I’m six months into a life rewrite. I’ve dropped over 70lbs from a heavy of 430lb in the last 5 months. I’ve gone from not being able to tie my own shoe to lacing up sneakers everyday and making exercise and sweating a healthy part of my life again So, if there’s one guy who knows what it’s like to be hungry after a monster workout it’s this guy.

This is a recipe I’ve made a hundred times a hundred different ways. I change it ever so slightly depending on my mood–spicy, olives or more of a spoon versus fork meal. No matter what, this recipe is a great guideline to get you to incorporate fish into your post-workout meal.

Easy-Going Cod Stew

Line caught codfish is not only sustainable but it’s also an excellent source of protein, relatively inexpensive and most important really hard for even the most beginner of fish cooks to muck up. This is your go-to dish, on killer leg days, like when you’ve crushed 20km because you’ll get maximum satisfaction with minimal effort. Plus with no cream, butter or flour, your hard work on the road, track or at the gyms, won’t go to waist.

Serves: 4 to 6

INGREDIENTS

1/4lb double smoked bacon
1 large sweet onion, finely diced
2-3 stalks of celery, diced
1 large carrot peeled and diced
7-8 button mushrooms sliced
2 cloves of garlic, minced
1/2 cup white wine
1 lb. new or fingerling potato, cut into small cubes
3 sprigs thyme
1 bay leaf
3/4 vegetable stock
2 lb. cod fillet, seasoned with salt and pepper
4 tbsp fresh chopped herbs (chives parsley, basil)

DIRECTIONS
ONE: Heat large skillet or cast-iron pan over medium heat on stove and render bacon (drain off 3/4 fat and discard).
TWO: Add onion,celery,carrot, mushrooms and garlic to pan with bacon fat and sauté for 5-10 minutes, or until vegetables start to soften. Try not to colour (aka burn) vegetables.
THREE: Add white wine, potatoes, thyme and bay leaf and simmer reducing by half.
FOUR: Add the vegetable stock and cod and cover with lid. (Turn up heat slightly if liquid isn’t reducing fast enough.)
FIVE: Cook until cod starts to flake apart slightly, about 10-15 minutes.
SIX: Remove lid and check for seasoning. Gently stir in fresh herbs and serve.

Jim Cuddy from Blue Rodeo plays your playlists, picks his favourite

CelebrityTreads

March 30, 2016

Blue Rodeo’s Jim Cuddy is a lot of things: an 11-time Juno award-winner, member of the Canadian Music Hall of Fame, and a lifetime runner, who met his wife while out on a run.

“I was on the track stretching and this woman ran by me with this unbelievable rosy glow and I was smitten and smiled,” Cuddy says.

In the next issue of iRun, Cuddy will be our featured musician and now’s your chance to have your Blue Rodeo-influenced playlist appear alongside his story. The tunes don’t have to all be by Jim Cuddy—he loves running to Hayden—but it’d be nice if you gave the man and his band some air time.

Contest starts now. Ends Friday at 3 p.m. when we send all of the playlists to Jim to run to over the weekend in Calgary at the Juno Awards. Good luck!

The winner will be announced Thursday April 7 in the afternoon.

How to Recover After Around the Bay

Training

March 30, 2016

20130324_0478 — March 24, 2013; Hamilton, Ontario, Canada; 2013 edition and 119th running of the Around the Bay Road Race. Photo by: Kuei-Feng Shih for the Bay Race.

You’ve planned your training, stayed on track and raced to the finish! Now, planning your recovery is just as important as your training, especially if you want to race again soon. And you know you’re gonna wanna. Here’s a breakdown on what you can do to ensure you’ll be new and improved in no time.

BY: Patricia Murphy, Around the Bay Medical Director

ENJOY A LITTLE COOL DOWN

After getting yourself into something warm and dry—including sneakers not flip flops, something compressed, to keep your feet from swelling—walk and stretch for at least 15 minutes and when stretching, elevate your legs!

REPLACE THE FUEL YOU’VE BURNED

Carbs and electrolytes are good; I like Gatorade and bananas for the potassium, but you also need protein—like a carton of chocolate milk. My brother’s a 30-time marathoner and he has rice with tuna, the choice is yours but preferably stay away from alcohol.

ICE, ICE BABY

Avoid the hot bath or hot tub and if you have a handheld shower, make it as cold as you can stand and stream it on your legs. A bag of ice in the bath also is good—hot water encourages the blood to go back into sore muscles and cold water reduces swelling.

TIME HEALS MOST WOUNDS

24 – 36 hours is the peak impact of your workout so don’t be surprised if you’re in more pain Monday morning than Sunday night; Ibuprofen for the muscles and keep taking fluids. You’ll also want to avoid hills for as many as ten days.

AVOID THE POST-RACE COME DOWN

Sign up for something new! If you did the 30K, you’re two long runs away from the marathon. If you did 5K, spring is in bloom and there are 10Ks galore. Don’t think of ATB as a finish line. Think of it as a pause before you’re next starting gun.

Three Ways to Build Joint Strength

Training

March 30, 2016

Robyn Baldwin is so passionate about obstacle course racing, she won’t let anything slow her down, not even an impinged ankle. Here are three exercises that this avid racer is now using to strengthen her ankle and get ready for the racing season ahead.

By: Robyn Baldwin

I love obstacle course racing. I love being out in nature and running through trails, climbing over obstacles and proving to myself that I’m stronger and faster every day. You know you love obstacle course racing even when during a race you twist your ankle pretty badly and keep running on it and then do another obstacle course race the following weekend.

I love obstacle course racing so much that even when my talus (ankle) bone dislodged due to weak ankle stabilizers from the twisted ankle I still continued to run on it despite having zero dorsiflexion range of motion (flexing my foot up).

It took six months for me to actually figure out my talus bone had been displaced and was causing an impingement. In the process, I had run six races on the impinged ankle which led to an ankle bone bruise. During all this time I had sought out physiotherapy and they had treated me for tight calves, shins, abdominals & hamstrings thinking they were the source of the ankle impingement.

It wasn’t until I went to see a sports doctor, got an MRI on my ankle and then went to my chiropractor Dr. Joe Vomvas [hyperlink: http://www.modushealthandperformance.com/] that I began to see the light of day. Vomvas looked at my MRI results and we began treatment immediately. I made a promise that I would halt all run training. I survived the entire season by racing and then recovering fully and allowing my ankle to heal in between races. It wasn’t the smartest but I made it happen. I would head up to my chiropractor’s office every week for manual therapy, acupuncture and to review strengthening exercises. Although this method took longer to heal I avoided further injury to the area.

For these three exercises that you can incorporate into your weekly routine to strengthen your ankle stabilizers, I enlisted the help of Dr. Jo Vomvas, to describe the science behind each move.

Balance Pad One Leg Balances

Description: Stand on Balance Pad with one leg for 20s, switch legs several times (I do this while brushing my teeth in the morning)

Why It Works: The key with all these exercises is Proprioception. Proprioception by definition means joint position sense. Furthermore, it is the relative sense of neighbouring parts of the body. When we get injured we lose this ability and this can cause a chance for greater injury or re-injury. By using simple balance exercises like one legged stance we can help to strengthen our proprioception and increase healing time. Gradually increase the time as you get better (45 secs) and then try doing this while closing your eyes.

Balance Pad Lunges

Description: Step forward into a lunge position with your forward foot on the balance pad. Try 3-5 reps on each side before you switch

Why It Works: Introducing a lunge component onto a balance pad is also needed. In this case we are dealing with gait so we want to add a dorsiflexion component to the exercise program ( looking at initial contact to mid stance phase). Most of us get some decrease in dorsiflexion through training and strain. This makes sure the muscles of both front and back, and each side of the leg are firing together.

Balance Pad Toe Raises

Description: Stand with both feet on pad and slowly rise up onto your toes. Slowly lower down, repeat 10 times.

Why It Works: Since we used dorsiflexion in the last exercise we should also use a plantar flexion movement as well (mid stance to toe off phase of running). Again with this exercise we are strengthening proprioception and working the stability muscles of the lower leg and foot while also making sure the ankle and foot joint are moving properly through their full range of motion. As you get better at this you can add an eyes closed component to increase the degree of difficulty.

Find out more about Robyn Baldwin’s running journey.

You’ve finished ATB’s 30K. Here’s How to Conquer the Marathon.

Training

March 29, 2016

Sami Jabril is one of Canada’s most exciting marathon runners and a future Olympic hopeful. Last year, he took third place at Around the Bay and the 27-year-old is turning heads—mostly of other elite runners when he blasts right by them. Here’s his best five tips of moving from 30K to the marathon.

1. Create a realistic marathon time target goal using your 30k PB. The marathon can be a gruelling and a unforgiving distance race, if you race too ambitiously it can result in missing desired goal.

2. A 42km quality workout is impossible and unheard off. The closest best thing to this is the long run. The long run is arguably the most important run of the week for a marathoner. All if not most long runs should be 85-90% of goal pace of the 25k to 40k long run distance, depending on effort level. Regardless, consistency is key to tackle the whole 42.2k race.

3. In a 30k race some runners can get away with little to no fuelling, but in the marathon, especially in the second half, gels and sport drink fluids become your best friends. When glycogen level is getting low the body begins to shut down. Practice makes perfect in this area, fuelling with gels and sport drink fluids of different amounts in different weather conditions and the same preferred flavored, 2% or less weight loss is ideal.

4. Marathon training can wear you down and leave you tried, sore and exhausted throughout training build up. By consistently everyday reinforcing hydration and good quality carb loading in build up is key for recovery as you enter high mileage territory.

5. Training for a 30k race is similar to half marathon training, but not quite as long in weekly work volume or preparation duration. For a marathon build up it should take 12 to 16 weeks of training to prepare with a ramp up of relative high mileage built up by no more than 15% increase a week. The last 2 to 3 weeks you should be tapering down training weeks and then you are ready to go. The marathon awaits you.

Ten Tips for Moving from the 5K to the 10

Training

March 29, 2016

You’ve finished the Around the Bay 5K and finally, spring has sprung—now is the perfect time to keep on running and there’s no better incentive than another race. Why not leap to the 10K? Brent Bishop is the owner of Think Fitness Studios and personal trainer of the Sporting Life 10K. Here’s his ten tips for increasing the distance of your next race.

10. Incorporate strength training. Functional strength exercises such as lunges, squats, deadlifts and planks can do wonders in terms of stabilizing your joints, enhancing performance and reducing injury risk.

9. Commit to a date. Choose a 10K race that interests you, sign up and commit. Signing up for an event dramatically increases training coherence.

8. Incorporate hills to boost your stamina. Incorporating one day a week for hill repeats can do wonders for increasing your overall running pace.

7. Focus on finishing. Visualize yourself accomplishing the 10K distance, what does it feel like? Conjuring up these emotions can have a significant impact on your dedication to the process.

6. Plan your training schedule. If you’ve signed up for a 10k race, work back from race day when planning out your distance increases and stick to your plan. You’ll need no more than 8 weeks to properly prepare.

5. Proper footwear! Running shoes have a lifespan—how long have you had yours? Now might be a great time to invest in a new pair of runners, but ensure they are what your feet need.

4. Build your distance weekly. Having one day a week (usually the end of the week) where you increase your distance is important. Increasing overall weekly mileage by 10 percent per week is a good approach.

3. Rest and recovery. Often overlooked, ensure you have rest days incorporated into your plan to allow your legs and joints time to properly recover from the increased distances.

2. Listen to your body. Although some post-run discomfort may occur in the beginning, don’t confuse discomfort for pain. If you feel joint pain or severe muscular discomfort take the time to recover—better to miss a day or two of running then having a setback due to injury.

1. Keep limber. Incorporating regular stretching and myofascial release work such as foam rolling into your weekly routine can enhance your recovery, performance and significantly reduce the chance of injury.

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