NEW YORK CITY (non) Marathon- November 2012

November 7, 2012

Arrived in NYC for the press conference and Achilles International meetings. Rather than dwell on the cancellation, this blog deals with the more positive aspects with the Community of Runners.

There will be two posts.. my Running Groupie at its best and then the next post will be the inspiration of Achilles and the run in Central Park.

First up, after flying in from Toronto and getting my press credentials, I go to the press tent, noticed Edna Kipligat, standing by herself after a run. Also noticed Deena Kastor being interviewed ( I later found out she is in NYC promoting her Mammoth Track Club). After I went up to get an “ iRun because….” Quote. As she was already speaking with a reporter I was talking to her husband , Andrew, and he gave me a couple of Mammoth Track t-shirts (and socks) really cool.

Deena’a quote was:

iRun because.. it gets me closer to my goal, one step at a time.

Andrew then said to her “not bad for an impromptu answer”.

Deena is a very famous Olympic Marathoner. She won the 2005 Chicago Marathon. In 2006, she won the London Marathon, Among many records, she holds U.S. records in the following events: Women’s marathon (set when winning the 2006 Flora London Marathon with a time of 2:19:36) Women’s half marathon (set at the 2006 Berlin Half Marathon with a time of 1:07:34)

The Press Conference also announced that Tokyo will become the 6th World Major Marathons for their February 2013 race .. rats I just completed 5 of them with Berlin and now I guess I have to travel to Tokyo to finish… buddy can you spare a dime? I need to get some funding for this one.

As always, when the elites arrive in the media tent and are assigned to their tables, I get really excited, being in their presence, so I take pictures of them before I approach and ask for a picture with them.

Sometimes I miss an opportunity to have get a shot with them, but still get a chance to get up close and ask questions. One in particular I am sorry I missed a photo was Tiki Gelana- winner of the 2012 London Olympics who set an Olympic Course record of 2:23:07. Through her interpreter her quote was:

iRun… to win

The wheel chair athletes were present as well and there was Josh Cassidy (our Canadian winner of Boston 2012 wearing a New York Rangers hockey shirt (but I guess he is in NYC so had to wear that).

Next up was a photo op with Edna Kiplagat , sporting a really cool hair do. She is the 2011 IAAF World Champion in the marathon. she established herself as an elite marathon runner with wins at the Los Angeles and New York City Marathons in 2010. Her personal best for the distance is 2:19:50 hours, set at the London Marathon in 2012 where she placed second. I was there to witness that event. Mary Keitany was first. The cancellation of the NYC marathon must have been frustrating for her because if she won she was to be the WMM (world marathon majors) champion and would have won $500,000 . But the WMM awarded the prize to Mary Keitany . Stuff happens. Her quote:

iRun ….for recovery.

Also got to meet the very attractive Buzunesh Deba, the Ethiopian speedster who lives and trains in the Bronx NY . Her PB is 2:23:19 and she was second in the 2011 NYC marathon. She won the 2011 San Diego Marathon and the LA Marathon.
iRun because …I love running.
One of the Olympic Trials winner Abdi Abdirahman who placed 3rd (2:09:47) and qualified to run in the 2012 London Olympics
iRun because… it is good for health and I love running

Interesting to note the elites think just like you and I in that we love running too.

At the press conferences, some of the elites are just sitting by themselves, so it gives me an opportunity to talk to them one on one. One of the American athletes, Andrew Carlson, was 6th in the Olympic Trials in a time of 2:11:24. I asked how he tapered and said he takes it easy. I mentioned Reid Coolaset reduced his distance to about 100k a week and Andrew said he drops to about 50 (then we discussed KM to Miles and he said OH so 80km is his tapering) His normal training is 135 Miles per week (about 216 km)
Andrew’s quote is:

iRun because… I love to push myself and compete.

Achilles International has runners and wheelchair athletes from around the world travelling every year to NYC to run the marathon. One local athlete Harold Vick who is deaf and blind, yet has run 20 NYC marathons. Harold was the recipient of the Annual Achievement Award. Through his interpreter he told me:

iRun because… I want to be an inspiration to others to show them you don’t have to sit inside and do nothing. To show them what can be done.

He was out running Central Park, along with thousands of others, on Sunday morning. And so was I.

Next post on Achilles International and those truly inspirational runners.

A Note to Your Feet

DBeach

November 6, 2012

I received Christopher McDougall’s Born to Run for Christmas last year. The introduction still resonates with me. I’m sure many could say the same thing, but we have very similar stories. I was in pain and tired of it; there just had to be another way. I had an underlying feeling that we are meant to run and that my injuries weren’t a typical training issue of too hard, too much, or too long. I was getting to the point of blaming my body type: a bow legged runner with bad supination. I decided to stop running until I could find a solution.

Barefoot running has been described by many people, critics, and advocates. You really have to experience it to understand it. I’ll opt-in on the advocate side. It’s clear to me that there has been enough runners in pain to create the trend that is now barefoot and minimalist running. Just awhile ago, I was no different. I gritted out runs in pain and trained in pain, but I still dreamt of getting my “BQ” (Boston Qualification). The illustrious Boston Marathon, how it had escaped me for years. If I had only known about barefoot and minimalist running when I started running! I had a horrible gait. After watching myself run on video in slow motion, while wearing my clunky shoes, I finally saw why I was always injured. I then watched a video of myself with no shoes on that treadmill and saw a different runner, a graceful runner. I wanted to be that runner.

1st step: buy new shoes! It took some light runs to get used to the featherweight shoes on my feet (about a month of learning and easy runs). This was such a new feeling and an inspiring change. I had been at a point of desperation. This was a natural form of running. “Chi” form: hips proper, chest forward, gravity pulling me to every succeeding step. From my minimalist shoes, I would jump into Vibram Five Fingers once and awhile and run. I started feeling the muscles in my feet for the first time working hard to keep me balanced. The idea made so much sense. My feet had been so unaware of their environment for so long.

What amazes me is that today I can feel the earth so much better. I can get into a pair of shoes, ask my feet how they feel, and within a few moments I can pick the proper footwear or feel when my footwear isn’t working for me. Some major positives: I’ve become a much stronger runner, I have trouble getting injured by impact (because I’m not creating as much impact as before), I have started to push my competitive limits to places I didn’t think I could reach, and I’ve seen paces and races I never thought I’d see. If you’re at all like me, your feet deserve a change.

Here’s to you and running free!

3 Steps Towards A Great Recovery

Ben Kaplan

November 5, 2012

By: Magi Scallion

We all know how important training is, and nothing can substitute for a good hard workout or the “trials of miles” as they say in the book “Once a Runner.” However, it is also critically important to take care of yourself following the hard exertions to make sure they’re absorbed properly into your body.

First and foremost: Put on dry clothes. I participate in a winter sport (cross country skiing) and the top skier in the world have their coaches meet them at the finish line and they change into a clean and dry bra, shirt and jacket within 5 minutes of finishing. We don’t all of have the luxury of a coach at the finish line with our clothes, but we can make sure that we have a clean and dry set waiting in the car for as soon as we’re doing our cool down. Then your body can spend energy recovering and not trying to stay warm.

Secondly: Eat something! There are lots of great recovery products out there, from drinks to bars to turkey sandwiches. The key is having a good amount of protein mixed with some carbohydrate. Remember your relative calorie expenditure (there is no need to eat a 600 calorie bar if you’ve only run for 30 minutes) but make sure you take in some good quality food within 30 minutes of stopping exercise.

Finally: Drink up! You should be consuming some water or sport drink throughout your workout but definitely make sure that you top up the stores once you finish. I am normally ravenously thirsty and can easily drink the half-litre of water I keep in my car. Fluids will help your circulation and recovery.

These have been my empirical observations of what really helps. Of course napping, stretching, and a full night’s sleep are also important but not all of us have that luxury with other things on the to-do list. Try these recommendations out over the course of the winter, when it’s really important to take care of yourself and see if it helps!

***

Born in Nova Scotia and emigrating to British Columbia via Ontario and Alberta, Magi has been running the entire way. Primarily defined as a cross country ski racer, Magi has competed nationally and internationally in that sport. The highlight of her career was competing in the World University Games and the World Cup races in Canada in 2007. Cross country skiers rely heavily on running for cross training and Magi has become an accomplished trail and mountain runner, representing Canada at the World Mountain Running Championships in 2005 and the winning numerous national championships medals.

Today Magi runs for fun… and it’s a lot of fun! Epic mountain runs, city cruises with friends, and more keep her happy and occupied outside of work and school.

Crash Test Runner

DBeach

November 3, 2012

Through my experience of getting to where I am, I’ve had to learn about running through injury. I feel like I’ve had first hand experience with most injuries that plague a lot of runners. As I’ve been off of running the last week because of a broken toe, I figured it was the best time to go over my injuries and subsequent solutions. Working at a few sports stores selling shoes in the past, a lot of these questions have come up in conversation.

I’m no doctor, but this is what I’ve experienced and my remedies for all of the road blocks. I have a joy of running that inspires me in finding solutions and implementing them. Up until now, I’m glad that I’ve figured out all the kinks and have been running pain-free for almost 3 years. On the speed side of things: I’ve gone from running a 6min/km to a 3:45/km and couldn’t have done it without learning from my constant injuries.

Shin splints to stress fractures:

This is a horrible injury. It’s a culmination of bad gait and overuse. For me, this was my most crippling running injury. I have spent way too much time off the road and just generally dealing with pain. It starts as a shin splint and accelerates to a bone chip, which eventually leads to a stress fracture. It feels like a nail is lightly being tapped into your shin, with every step. I’ve had two experiences with the latter. One fracture during a marathon, and one border-line fracture after a marathon.

Solution: This doesn’t need to get to this point. All of the signs present themselves for this injury. It can be brought on by overuse and bad gait/footwear. If it’s overuse, check your training schedule. If you’ve added a lot of mileage, cut back down. If it’s bad gait/footwear, I recommend a place like Solefit in Ottawa. They’ll watch you run on a treadmill and get your gait/footwear in check. My problems stemmed from my legs being out in front of me upon impact and not underneath me.

Torn Soleus:

Without a doubt, my most painful injury yet. Based on bad gait, as mentioned above. Instead of affecting my bones, this injury actually tore the muscle within my shin. As gross as it is, I could feel it flapping while training, and stubbornly continued to run on it. Once I was warmed up, the pain wasn’t as bad. It took months of no running to heal this.

Solution: This injury presents the signs. Stop running! Get you’re gait and footwear checked by a professional.

Plantar Fasciitis:

This has happened to me a few times throughout the years. The fascia runs along the arch of the foot. This feels as if it’s really tight, especially in the morning and is very painful to run on. Though in my opinion, this one is an easier fix.

Solution: I view Plantar Fasciitis like an overworked muscle. I compare it to those weeks your legs or upper shoulders are really tight. My solution is rolling a golf ball or a tennis ball beneath your foot. You can almost feel it loosening as you do it. I’m consistent when its bothering me. This injury was common for me while learning barefoot running. Now that my feet are stronger from barefoot/minimalist running my fascia is usually in great shape.

Groin Injury

The groin is a tough one. I feel as if it’s an area we don’t strengthen as much as we should. Sometimes my groin gets bad enough that after sitting for awhile, when I stand my leg gives out. In it’s worst state, it also bothers me on most runs.

Solution: Take it easy on speed workouts. They’re hard on the body and will only make it worse. Go see a massage therapist who can identify which particular muscles are not helping the problem. Your groin issue may stem from a couple of muscles sticking together and not gliding, which has been an issue for me. Strengthen up your groin and stretch often. I like the butterfly stretch while sitting.

Pulled Calf Muscles:

A lot of runners experience calf issues when they leave the clunky shoes behind and transition to minimalist or barefoot footwear. It’s a lot harder on your calves as your gait changes and they end up taking more of the job.

Solution: Drink more water (until your urine looks like weak lemonade). This will ensure you’re well hydrated and not going to let it get pulled easily. Stretch! There are two good wall stretches. One is the traditional wall stretch, when the leg you’re stretching is back behind your body. The second is with both legs close to the wall and your heel raised, it should almost feel like you’re dropping your heel off of the edge of a step.

Knee Pain:

Depending where the knee pain is… A lot of IT band pain starts from the hips. If I’ve had this issue in the past, I go for a massage and stretch the hips out or roll the hips out on a foam roller. Usually I get IT pain from running on sloped terrain and not flat ground. I’ve also had significant knee pain for about a year; that was due to terrible heel striking.

Solution: Depending where the pain is, my first go-to is changing footwear. My second is making sure I’m loose and stretched. I feel like most of my knee pain experience has been from a dead shoe, wrong shoe, or tight muscles pulling on my knee joints. Other than the aformentioned, it could be foot type. I’d recommend a orthopedic specialist.

Broken Toes: In my current state, I would say it’s not nearly the worst injury I’ve had but it is annoying. Sometimes technical trails can be really tough on your feet. I suggest good trail shoes and not barefoot shoes for these kind of trails.

Solution: The first 24 hours makes the biggest difference with this injury. Elevate and ice. The next day put cotton between the toes and tape them. This will help stabilize the toe moving forward. The key is rest until it’s back to normal (something I’m having a hard time with).

I’m not sure if all of these tips will help you. This has been my experience. Throughout all of these issues I have learned quite a bit about running, so I guess I’m thankful in a way. In a lot of cases, it’s forcing yourself to hang up the shoes for a while and recover. For a lot of us this can be very difficult. Sometimes it’s the only way to get better; I’m still teaching myself this.

If I had to choose my number one injury solution in all of my running, it would be the decision to go and get my gait looked at by professionals. Training for the 2010 Ottawa Marathon, I started getting injured and made the choice to go. There comes a point where you get fed up of injury. Seeing a foot specialist taught me what I was consistently doing wrong with my gait and opened my world to minimalist/barefoot running. There are other things that have helped, but this was definitely a nice addition.

Here’s to you and running injury free!

The secret to a shriek-free ice bath

Andrew Chak

November 1, 2012

If you’ve been into running for a little while now, you’ve probably heard runners espouse the benefits of post-run ice baths. I used to think that ice-baths were some form of cruel insider running joke to see how many newbies could be fooled into this chilling endeavour.

The benefits of ice-baths are pretty simple: cool down your legs to constrict your blood vessels and as you warm up post-bath, more blood will circulate back into your legs and help to take away workout waste products such as lactic acid. For me, I’ve found that ice baths help to accelerate my recovery and get me back to the next run sooner rather than later.

The first time I tried an ice-bath, however, I ended up discovering a new part of me that I never new existed. Here is the step-by-step lowdown of my initial foray into chilly waters:

Step 1: Collect bucketfuls of ice

Step 2: Fill bathtub with cool water

Step 3: Add ice to water

Step 4: Submerge myself into water

Step 5: Shriek like a little girl

During my first ice-bath, I discovered I had a little person inside of me – it was the voice of little girl which I never knew existed until I submerged myself into that frigid liquid. I have three young boys who heard my screams from downstairs and they were wondering if their father had given birth to a little baby sister – not a pretty sound indeed.

I was, however, a little wiser the next time and had figured out the secret to making it a much calmer and quieter experience. Here are my revised steps:

Step 1: Collect bucketfuls of ice

Step 2: Place myself into the bathtub

Step 3: Fill bathtub with cool water and turn the faucet progressively colder

Step 4: Add ice to water

Step 5: Sit and enjoy the ice bath. Bonus points to myself if I brought along a warm beverage to keep my upper body warm

The secret of ice-bathing is like good math – it’s the order of operations that count. Getting into the tub first, progressively filling it with cold water and then adding the ice cubes allows you to acclimatize to the cold rather than going in directly for shock therapy.

Now that you know the secret, be smart in your ice-bathing – but if you’re telling your newbie friends about ice-baths, make sure you tell them to follow the first sequence as some sort of insider running joke, OK?

Chillingly yours,

Andrew

Treadmill Dreadmill

LGuchardi

October 30, 2012

There are some out there who say that the treadmill is an antiquated piece of equipment, and that plodding along on one is about as exciting as listening to “pink noise”. I, on the other hand, say that one of the best investments … ( yes you are reading correctly…I used the word “investments” ) I have ever made was my treadmill.

I have to tell you that I took a long time to come to the realization that investing in a “gym quality” treadmill was good for me… there were many factors to consider, and I hope by taking you through the process you will be able to determine if one fits your training regime too.

The first questions you need to ask yourself…

Do I have space for a treadmill ?
Do I live in an area where the weather restricts my training ?
Do I hate going to the fitness club ?
Do I have the discipline to use a treadmill as part of my training ?

If you answered “yes” to the above questions then you may well be a treadmill owner in waiting.

So, let’s say you have the space for a treadmill…and by space I mean a room in your house that has a window to let in some fresh air, a secure floor system…and a door to keep out the pets… fluffy and scruffy are not meant to be anywhere near a treadmill when you are on it…period. Oh, and the unfinished, musty basement, next to the furnace is not a good place for a treadmill either. If you are an apartment or condo dweller, there may be some issues with noise … just sayin’.

I live in a region known as “ THE SNOW BELT”. The weather is sometimes dangerous to run in…and I am a bit of a “wuss” when it comes to running in the winter… look, the point is that I know that I am a “fair weather runner”, and although there is nothing better than hearing the “crunch” of snow under foot…I just don’t like to run in -20C…and besides, the potential for injury while running in slippery conditions is greatly increased in the winter months…safety first !!!

I also live in the “MIDDLE OF NOWHERE” and although our community has grown over the past 20 years ( hey we now have hydro and running water ), the closest fitness club was still a good 40 min drive … one way !!!

Finally, the big question…do I have the discipline to use the treadmill as part of my training…am I actually going to use the treadmill to train on… and not have it be a glorified clothes rack.

Controls are large and easy to use, as is the display.
The handles make for a great place to do “Dips”.

A treadmill is a great training supplement, and not a replacement for running outdoors. A treadmill is great for speed work, intervals, and if you are new to the whole “minimalist running thing” it’s a great way to work on your form and focus on a controlled mid-food strike. I never spend more than 30-40 min on my treadmill…and I never use it for anything longer than a 8k -10k workout.

Now, selecting a good quality treadmill is a major commitment…here are some tips.

Be prepared to invest time into researching your purchase. Do your homework…purchase from a fitness equipment store, with people who know the brands and features. Stay away from the “big box” stores…let’s face it, “Jimmy from hardware” isn’t going to be much help to you when you start to ask questions about deck suspensions or motor systems.

Stay away from the “bells and whistles” like a built in fan, reading light, mp3 player and bar fridge… although the bar fridge is a nice … um, never- mind…

Look for and compare several “brand name- commercial quality” treadmills. Select a treadmill that you can grow with because as you get to be a stronger runner you will want to push your workouts.

Most fitness equipment stores will have interest free financing available…it’s a good option to take advantage of if that is your desire. Just pay it off in the time required or they can charge you some crazy interest rates.

“TV for the OPTICALLY CHALLENGED” gives me something to look at besides a blue wall.

Here are some key features to look for:

-a full size 20” x 60” cushioned running deck… ( a folding deck if space is an issue ).
-a 3HP “continuous duty” motor… ( bargain models have a 2.75HP peak motor ).
-a speed range of .5mph to 12mph…( most low end machines max out at 10mph ).
-a 15% power assisted incline… ( most low end machines – 10% incline ).
-8 or more workout settings with an option to customize and save your own workouts.
-a large easy to read LED or back-lit LCD display.
-a lifetime frame / motor warranty / 5 year on all other parts is usually standard… ( most warranties exclude “wear and tear” items like belts and treads ).

Be prepared to spend some $$$ on a “gym quality” unit…and remember, you get what you pay for. For example, my treadmill was purchased in 1999, and I know it was nearly a $2,500.00 purchase. It still works great for me, and aside from replacing a fuse and a motor belt, it has been a worry free purchase. It is a convenient way for me to squeeze in a few workouts during the week when time is tight and the weather is crappy. If my math is correct, It has cost me around $18.00 / month to own and maintain over the years … a real bargain when compared to a health club membership.

In the end, I know that a treadmill isn’t for everyone, I know that it doesn’t replace good honest outdoor training. I have found it to be a good supplement to my workouts, and a help to my overall regime. I guess what I am saying is if a treadmill is for you, then don’t cheap out, get a good one.

Times Like These

DBeach

October 29, 2012

I had a tough day at work on Thursday. I arrive home and tell my wife about it. She knows exactly what I’m thinking and before I can say it, she suggests that I go for a run. It’s times like this that running can turn a day around. It can reach deep into your spirit and bring you back smiling. I’ve said it before, it’s a beautiful thing.

I lace up my shoes. My vet just recently informed me that I can run with my pup-Jax. She said “As long as he’s leading, it’s okay. He should never be struggling to catch up, and has to train just like any human.” I’ve been taking him with me a couple of times a week on the trails, I love that we are both in sync out there in the forest. As I put on my shoes, he looks at me and is ecstatic when I grab his leash as invitation to come along.

With each foot step my day improves. I hit the forest path and the autumn weather continues to make me smile. In my mind, fall is the best season for running. It’s visual, it’s not too hot or cold, and it smells great! The only negative with fall running can be the ground coverage. My footing is pretty good for the current conditions until we reach about 8KM. I take a corner hitting a quick interval and stub my toe on a rock, somersaulting head over heels. My landing is okay, it’s become a science for me on the trails, but my toe has a pulse. I lay on the ground looking skyward, screaming profanities, and eventually laughing in pain. Yeah…one of those moments. Jax comes and lies beside me making sure I’m alright and covering my face in drool. I take a few more moments, and wipe my face off. Usually I can recover quickly from a fall and not miss a beat, but this one hurt. I’ve always loved trail running for the roughness and ruggedness, but I caution you: Take a phone on trails! I wish I had a phone to call for a pick up, but I was 3.5KM away from home!

I stumble homeward, not certain if I broke a bone in my big toe or bruised it badly. After trying to jog a bit, it almost feels broken, just from the acute pain. Certainly one downfall to barefoot shoes, trails are a little rougher on your feet. Despite my long hobble home, I am grateful for this run, it’s exactly what I needed. Jax was delighted to have joined me, though my hobble was too slow for him. You have to love times like this;I’ll laugh about it later. After all of the races I’ve done lately, perhaps this is a sign to relax a bit.

Here’s to you! When in doubt, run it out!

Sweet Run: Pacific Wild Trail (Ucluelet, BC)

Ben Kaplan

October 29, 2012

By: Magi Scallion

Most people head to the west side of Vancouver Island to play in the Pacific. Whether it be surfing or storm watching, the waves are where it’s at. I headed west because I was feeling out of the loop, having not been here, but also to get away from distractions and get some work done.

It was absolutely pouring rain when I arrived on Saturday evening and checked in to the Surf’s Inn guest house. The guest house was a real find – cheap bed, great shared kitchen, and welcoming hosts who were more than happy to point me toward all of the local attractions. Luckily the first attraction they pointed out was the Pacific Wild Trail, a “hiking” trail that starts right in the town of Ucluelet.

I went out for a quick rainy run on Saturday evening to the south end of the trail. It was about 1 km along the paved road (great sidewalk) to the trail head and then the trail was a 2.5 km loop. The trail was AMAZING, especially if you’re a beginner trail runner. It is a 1 metre wide gravel surface that takes you through the jungle and right to the Ocean’s edge where you can see amazing waves and great views.

There are lots of quick zigs and zags and lots of rolling hills. I can’t think of a flat section of trail! In that sense it’s really great for rhythm running and the soul. Further, the trees are so thick (rainforest for real) that you don’t even really notice the rain. It was kind of like looking out to the ocean from the shelter of a 2.5 km long porch!

On Sunday I took a spin out to the other end of the Pacific Wild Trail. It’s about a 4.5 km stretch along the ocean that I did as an out and back. You could also make it a shorter loop and run back along the main road. Again there were excellent views and a very similar style of trail. This trail was a bit more difficult to navigate as there were many intersections. Once I got in the groove it was OK though.

These are fantastic trails – I’d definitely come back again for a vacation and may even do some surfing and other such water sports.

***

Today Magi runs for fun… and it’s a lot of fun! Epic mountain runs, city cruises with friends, and more keep her happy and occupied outside of work and school.

Niagara Falls Marathon highlight reel

Karen Karnis

October 29, 2012

I sat down to write a race report on Friday, but by the time I was finished, the report was really really (really!) long, and to be frank, kind of boring. So I decided I would just share the highlights so you can get on with your day.

So here they are, in no particular order:

Start area: they let us hang out inside the Albright-Knox Art Gallery to stay warm and dry, which was terrific. There was also a beautiful park across the road (bonus porta-loos in the park!).
Peace Bridge: seriously, the reason we run this race – to start in one country and finish in another. The highlight of crossing the border comes a mere 6K in. Contrary to popular belief, the bridge is not steep – but it is windy, so if you can find a group to tuck in with and share the load, you might be happier.
My race crew: no highlight reel would be complete without a shout-out to my husband, Steve, and my friends Kirk and Tanya who drove all the way to Niagara Falls to bring me birthday balloons and meet me on the course three times. Then they patiently waited around for me while I took an ice bath, followed by a hot shower, then walked nice and slow as I hobbled up Clifton Hill to go to dinner (hint: it’s not named after a guy called Clifton Hill).
Water stations: where do I even start? They were terrific. First, they were frequent. Second, they were enthusiastic! A lot of them were staffed by area high schools, and the volunteers were absolutely outstanding. They made signs. They cheered, sang, blew kisses, called runners by name, and of course, supplied water and Cytomax. Then there was one that was staffed by some other community group – I can’t recall who it was, but their station was a tribute to the bicentennial of the War of 1812 – on the north side of the road, volunteers were dressed as red-coats and natives, and on the south side, they were dressed as blue coats. It was awesome.
The Shuffler: in my experience, there is always at least one low point in a marathon. Also in my experience, the way I handle it mentally determines how the rest of my race will go. As I was running through said low point, maybe 31K in, I was giving in to the urge to walk, starting to believe I was having trouble breathing, watching the time bleed away, and thinking I was going to blow it. Then I heard “Is that Karen?” I looked up, and there was none other than our own Shuffler and Mr. Shuffler – Dana and John. They ran along beside me, did their best to distract me, encourage me, and generally push me along. As they were about to leave the course I asked if they were waiting to see anyone else. The answer blew me away – nope, they had come out just for me. No word of a lie, that was exactly what I needed to dig deep and pull off an almost-terrific final 10K.
This:

How to be mentally tough for a tough race day

Andrew Chak

October 27, 2012

Sometimes race day brings about some tough weather that is less than ideal. Whether it’s a rainstorm or strong winds, some of us might be tempted to opt out of the race altogether. But us runners are a tough bunch as we’ve persisted to run mile after mile and have grown our mental ability to push through our limits.

I remember one race where I pulled up into the parking lot and it was absolutely pouring rain. I could not see ten feet in front of me let alone seeing myself even starting the race if the race would start at all. I made the choice to run that day and it was one of the best choices I’ve ever made – more on that at the end.

So when you have a tough race day ahead of you, you need to prepare your mind just as much as you’ve prepared your body. The good news is that mental toughness is a choice, and it’s your choice to run the race you want to despite the elements. Here are some reminders on how you can stay mentally tough for a tough race day:

Roll with the weather
Don’t go about checking the weather forecast over and over again hoping that it’ll change. I know I’ve checked many different sources for forecasts hoping quite literally for a ray of sunshine. You need to reframe your mind to embrace what the weather conditions will bring to your run. Just think, if it’s raining, your shoes will go through a terrific wash and be clean for your next run.

Respond to the conditions
You’ll need to adapt how you run through the conditions – from scanning ahead to avoid large puddles of water, to avoiding sewer grates that can cause you slip. You’ll power through the wind and take it on as an extra workout, while taking advantage of the extra boost when it’s on your back.

Remind yourself of the strength you have
You’ve run many a run before this day and that is what gives you the strength you need to do this. And you’re there on race day with many other strong (or perhaps crazy) people who want to do this too. Draw strength from within and from those around you.

Have the courage to show up
Showing up on race day despite the elements is not just an act of determination, it’s an act of bravery. You’ve committed to this race and you’re going to finish it. The medal you receive at the end is not just a badge of completion, it’s a badge of courage.

Stay resilient to the finish
This tough race isn’t necessarily going to be about your best time, it’s about the toughness it took to finish it at all. Completion on this day puts you in an even more select group of people who have chosen to run the whole race to the end – keep that in your mind throughout the race as you power through each step.

Be mindful of others
A tough race day is tougher for everyone. You’ll need to be more aware of others as you draw on them for support and as you also provide support to them. Be especially watchful of those who are in need on the course – you’ll never regret taking the time to help out or encourage another runner.

So on that soaking race day I mentioned earlier, I was one of a few hundred who decided to take part. It was an exceptionally inspirational run as it was about raising funds for very young children with a debilitating disease who fought through so much more than one rainy race day. For me, however, I tasted victory for the first time as I won my age category and was glad to have made the choice to run the race that day.

Mentally yours,

Andrew