If you’re looking for something a little more adventurous, check out Abbot Pass in Rogers Pass (British Columbia). The trailhead is located very close to the summit of Rogers Pass, at Illecilliweit camping area (just to the west of the crest of the pass).
The trailhead has plenty of parking, bathroom facilities, and also a place to purchase a park pass. Although you don’t need a pass to drive along the TransCanada Highway in the Park, you do need one to park at any of the sights. It’s totally worth the $8-$15 you’ll spend for the day and it helps to keep the park running.
The trail is very well signed so you should not have a problem finding your way – just make sure you read the sign at all of the trail junctions. Once you get into the hike/run about 20 minutes you’ll see that there really are not many junctions so it’s just getting into a good rhythm and going!
The trail is approximately 5 km long… but has a LOT of elevation gain. We were able to run parts of the trail but it was certainly more comfortable to do at a brisk hike/walk. We all had hydration packs of some sort and some snacks to get us through. The total time for the group of cross-country ski national team athletes I was with was approximately 3 hours, so this could easily take up to 5 hours if you go a bit slower or take more frequent breaks.
The trail is in fantastic condition. We did the hike in mid-September and there was still a small patch of snow on one section; residual from last winter. Thus, you can expect some challenges if you do the hike any earlier that mid-July. There is a short-cut route (which we came down) that avoided the snow patch, but also avoided some of the really neat views.
Once you get above tree-line the views really open up and you can see down to Rogers Pass and further into the Selkirk Mountains. It’s beautiful terrain. The trail ends (there is a sign that says “End of Trail”) at what appears to be a summit, but you can continue along (boulder hopping) for another 10 minutes or so and get some more views. There appears to be further trails in the distance, but they’re apparently not accessible so not worth trying to get to.
We ran all of the way back down to the cars – it only took about 30 – 45 minutes. That said, our legs were very sore for a few days after so it might be prudent to take a slower pace on the way down if you’re not used to downhill running! Once you get back to the parking lot there’s a nice mountain stream to “ice” your legs and the cafe at Rogers Pass sells delicious sodas and other treats for re-fueling!
***
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.
I was supposed to run, but my cold kept me from participating. So why do a report then? Well, Because I love the race and I am on the committee!
My commitment to the race was pretty much just as an advisor. I have my hands in so many running events as a volunteer that I had to put the brakes on my level of participation this fall. The combination of my own training, the fact that my son started Kindergarten plus all the scheduled activities he is now in, didn’t afford me the time to actually BE on a sub-committee with extra responsibility and such. I hope my level of advisement was worthwhile for the organizers.
I had planned on being more involved where I could during the week prior, but since the race is in support of Ronald McDonald House, Southern Alberta, and the meeting are located at the House, I decided it was best that I didn’t spread the love germs to already immuno-compromised kids.
HOWEVER, I am feeling better by race morning, so I send RD Barb an email and tell her I’d be there as a friendly face/ human interest photographer. Just casual like.
Race Background:
The race changed a ton of things for this year, the least of which was the date. Traditionally a summer race, it was moved to the first weekend of the fall. This proved to be a very good choice, but wasn’t without some stress in planning as there are no less than 6 other endurance events in Calgary and 1 HUGE one out in Banff the day before.
Other changes were: The route, the running store sponsor, the start location, and a few more not too insignificant of changes.
All the extra sweat and stress was worth it for the group as all attendance and money pledge records were smashed! Way to go team!
We also had (on my urging) barefoot divisions for the race. Registration was down a bit from where I imagined them to be, but what I didn’t expect, and I don’t think anyone did, was the 10k barefoot winner ended up being the OVERALL winner of the 10k too! That made having the new categories completely worth it! Way to go #1000! (cool bib # too)
My day was spent milling around, chatting with folks and just generally being merry. I shot 700+ photos all together, many of the more anecdotal variety rather than the standard racer shots. I got lots of those too, but I try to catch the overall feeling of an event in my pictures. My Flickr Gallery from the race is here.
I’m not sure what level of involvement I will be able to commit to next year, but I hope to have a role of some sort with this race. My connection to it is significant as it was my very first fully barefoot race at the 2010 edition.
I am racing this weekend at the Harvest Half. I am woefully unprepared, but it is the race I am most connected to as a racer as well as supporter. I manage their Facebook page, and help with other items on race day. It’ll be a day of fun running with friends! I can’t wait!
Caffeine has been studied extensively for decades, and the evidence is very strong that it helps improve athletic performance. Heck, the International Olympic Committee had it on its banned substances list until 2004. So how does it work? How much do you need? And does everyone really benefit?
How does caffeine improve performance?
There are many different theories as to how caffeine helps performance, and unfortunately, nothing absolutely concrete stands out. The best theory out there right now is that caffeine intake can lower your perception of fatigue and make you able to push a bit harder than you otherwise would. This is a pretty intuitive answer: most regular caffeine users would have already agreed that caffeine makes you feel less tired and more willing to work!
How much caffeine and when?
In a lot of studies, athletes are given huge doses of caffeine before exercise – up to 9mg per kg or over 700mg for an 80-kg person – and exercise performance improves. Recent studies suggest that much smaller doses – around 1-3mg/kgor 80-240mg for an 80kg person – are just as effective. This is a good lesson for all of us: there’s no need to go overboard with caffeine intake (see the link at the end of the post).
After ingestion, it takes about 45 minutes for caffeine to build up in your body, and levels in the blood will stay elevated for several hours afterward. So if you’re looking for a boost in performance in a 5k or 10k, pre-exercise caffeine intake is recommended.
A recent study compared time trial performance after 2 hours of moderate exercise. In one trial, athletes took a large dose of caffeine an hour before exercise, and in the other, they took in 6 small doses (for the same total amount) throughout the 2 hour exercise period. On both occasions, performance in the time trial was increased compared to when athletes took in no caffeine at all. So for longer events such as a half- or full-marathon, taking in caffeine either before or during exercise should work equally well.
What about smaller amounts of caffeine late in exercise? Anyone who has done a marathon or other long distance event has probably gone through an aid station offering flat cola late in the race. But there’s only about 30mg of caffeine in one cup (~250mL) of cola. So does this really help? The same study mentioned above also examined the effects of cola intake late in exercise, compared with intake of a decaffeinated placebo drink. Surprisingly, performance was improved with the caffeine-containing cola drink. It appears that a fatigued athlete may be more sensitive to the effects of caffeine, and so can benefit from small amounts late in exercise.
Common caffeine sources: Where to get your fix
Caffeine is present in small amounts in common items such as chocolate, cola and tea, and in sports nutrition products like gels, chews and drinks. For many people, the go-to pre-exercise caffeine source is coffee. Tim Horton’s must be up to date on the research, because their coffee contains precisely 1-3mg/kg of caffeine for an 80kg person. An extra small (230 mL) contains 80mg, and an extra large (710 mL) contains 240 mg.
Caffeine may be a diuretic for those who don’t normally use it, but really, drinking 710mL of any fluid in a short period will probably make you want to pee. If you want a bit more bang for your buck, Starbucks has you covered: Their 230-mL “small” option packs 180mg of caffeine. Or if you want to eliminate the fluid altogether, just go straight to the source and pop a couple caffeine pills. Most will contain about 100mg. This is a good idea if you’re in unfamiliar coffee territory and don’t want to risk the possible side effects of a foreign brew.
Not everyone will benefit from caffeine intake
Unfortunately there is no cut and dry answer when it comes to “will this work for me?”. Some athletes find that having caffeine before a race makes them jittery and may cause problems with pacing or concentration. Some (but not all) regular caffeine users may not get as much of a boost from caffeine. Some (but not all) regular users may benefit from avoiding caffeine for a couple days before the race, or taking a larger-than-normal dose beforehand. A few researchers have suggested that the main benefit of pre-exercise caffeine intake for regular users is to avoid the negative effects of not having it!
People with pre-existing heart issues should consult a doctor before they consider using caffeine during exercise. Pregnant athletes hoping to establish a new PB should look elsewhere for an edge. And for all you kids out there thinking it might be a good idea to load up on energy drinks before your next race, think again: You don’t want to end up like this guy.
References:
Armstrong LE et al. Fluid, electrolyte, and renal indices of hydration during 11 days of controlled caffeine consumption. Int J Sport Nutr Exerc Metab. 2005;15(3):252-65
Cox, GR et al. Effect of different protocols of caffeine intake on metabolism and endurance performance. J Appl Physiol. 2002;93,990–999.
Irwin C et al. Caffeine withdrawal and high intensity endurance cycling performance. Journal of Sports Sciences. 2011;29,509–515.
Van Soeren MH et al. Caffeine metabolism and epinephrine responses during exercise in users and nonusers. J Appl Physiol. 1993;75,805–812.
I blame the fact that there’s only 24-hours in a day and between working, and setting up a new place, and seeing friends, and showering, and preparing meals and sleeping, etc, etc, etc. I could easily use a 30-hour day.
And I’m only taking care of one person (side note: I don’t know how working parents do it)
I have a bad habit of sacrificing sleep to get stuff done. This started back in university and it’s sort of carried through into my “professional” life today.
And it’s BAD.
And it must STOP.
Personally, I need 6 hours sleep.
Sometimes, I try to function on 5 or even 4 and I’m starting to notice the consequences.
Last week I stayed up until 1:30 am, doing work. When my alarm went off at 6:30, I simply turned the thing off and fell back into my deep sleep. I rolled over at 8am, the time I should technically be rolling into work.
(Keep in mind I’ve been with the company for less than 2 months).
If putting my job in jeopardy isn’t a clear sign that I need more sleep, I don’t know what is!
The same exact thing almost happened this morning, but luckily I rolled over at 7:15 as opposed to 8:00, which left me just enough time to throw on some clothes and boot it to work (without coffee or breakfast mind you).
To motivate myself to get more ZZZZs, I came up with the following list of things I can AVOID by going to bed at a decent hour…
18,000 bodies came together as one big running family in the Nation’s Capital to support the 5th Annual Army Run. This run is more than just another event on the race calendar … it’s a way to support and thank our Canadian Armed Forces for there service as well as to show respect and remembrance for soldiers lost or injured in the line of duty. Charities supported by this run are “Soldier On” and the “Military Families Fund”. “Soldier On” provides financial assistance for adaptive sporting equipment to ill and injured soldiers, while the “Military Families Fund” assists through health support, memorials, burials, next of kin travel, and responding to unique and immediate needs of military members and their families.
I arrived in Ottawa on Saturday and after settling in to breakfast ( two eggs poached, ham, pancakes, potatoes, toast, coffee ) I made my way to picking up race kits with my running buddy David. Now to be fair to all parties involved, it was David who said…” you should come and run the Army Run sometime… it’s an awesome race… it’s like no other”. Little did I know that this was probably the biggest understatement of the year.
We arrived to pick up the kits under tents set up outside the race expo. There where all kinds of volunteers assisting with kit pick up, as well as military personnel dressed in battle fatigues participating in an outdoor display of a Leopard 2A4M tank, a Coyote and LAV lll light armoured vehicle, a EROC Buffalo mine elimination vehicle, and the M777 Howitzer ( also used at the official start of the race ). The public was free to wander and ask questions about the equipment, getting answers directly from the people who use the equipment.
The Expo was located at the Cartier Square Drill Hall. Upon entry to the hall we had to verify and activate our bib which also contained our timing chip. The main focus of this expo was to promote “Soldier On” and the “Military Families Fund”, there was some merchandise available from vendors, but not the usual “sea of shoe manufacturers & retail outlets” you would usually find at your standard, run of the mill expo.
Other displays included the Canadian Forces Personnel and Family Support Services booth and the elite tactical unit JTF2.
Having said that, I did manage to find some familiar faces passing out copies of iRUN magazine.
Sunday morning was the standard pre-race ritual of eating a light breakfast ( I won’t bore you with what I had for breakfast ), applying band aids and body glide, confirming Garmin functions, and the mandatory “voiding of the bladder”.
The “vibe” at the start line was different than other races, the presence of a full colour guard, military band, and enough military personnel dressed in battle fatigues to be an army…( oh wait, they are the army )…there were also many injured soldiers wearing running blades, in racing chairs, and buddy runners for the visually impaired. These gutsy guys and gals ready to run in spite of their disability … ready to “soldier on”. There were also thousands of race shirts worn “in memory” of soldiers who had fallen in battle.
The pre-race ceremony started at exactly 0800hr with addresses ( broadcast on a ultra large projection screen ) from the following:
Commander of the Canadian Army – LGen.Peter Devlin
Chief of Defence – General Walter Natynczyk
Minister of Defence – Peter MacKay
Mayor of Ottawa – Jim Watson
Honorary LCol. – John Stanton
Communications from soldiers stationed in Afghanistan, who were having their own Army Run.
Singing of “Oh Canada”
The start of the race signaled by the firing of the M777 Howitzer ( this thing is so loud…it was AWESOME ) !!!
The race conditions were perfect, about 15C …although I did not appreciate the 20km/hr wind gusts…but I digress…
The route took us along Wellington, past the Terry Fox Monument, Parliament Hill, the Canadian War Museum, crossing to Hull past the Museum of Civilization, then back across to Ottawa and out to Rideau Hall and back…a run downtown along Colonel By Drive and along the Rideau Canal crossing at Pretoria Bridge then back up Queen Elizabeth Drive to the finish.
I didn’t really see too much of the sights of the city as my focus was on the other runners and the crowds of supporters cheering us on. Many of the people around me were wearing their technical race shirts with camouflage accent sleeves and panels…two runners were carrying large Canadian Flags, I witnessed runners with artificial limbs and running blades, wheel chair competitors of both hand crank and racing configurations…and many shirts with pictures of loved ones lost to battle. I quickly came to realize that this race was not about time, but about guts, about pushing on, about remembering, about being grateful to what a Canadian soldier puts on the line for our safety and security.
I would be lying if I said I wasn’t keeping an eye on the 1:55 continuous bunny, but my goal was to finish in under 2:00. David passed me around the 16k mark and continued to finish in 1:58:07. I managed to squeak in with a 1:59:17. It was over, but as I crossed the finish line and proceeded through the chute, I was amazed to see an army soldiers dressed in battle fatigues handing out race medals that looked like military dog tags.
The soldier that hung the medal around my neck, shook my hand, congratulated me and thanked me for participating in the race…and I thanked him for his service…and then thanked every uniformed service man and woman in the finisher’s area that I crossed paths with. This was by far a finish that I will never forget…and a race that I will run again next year for sure.
David and I showing off our sub 2:00:00hr. “dog tag” medals.
You’ve got to love the evening before a race; everyone has their own specific routine. I like to lay out all of my gear so I know I won’t forget anything, it makes it that much easier in the morning. I’ve felt a little bit nervous about this race. I’ve run many 1/2 marathons but I had never tried to run one at a 3:50-3:55 pace. It’s intimidating. So that had me feeling a little apprehensive. Furthermore, I’m always a little nervous if the training will take me to my goal. It’s the difference between a good day or a mentally/physically draining day if you’re intent on reaching that goal without being fully trained for it. Though the more races you have under your belt, the more often you can anticipate road blocks, which helps you progressively get better at the physical equation of racing.
I woke up this morning with that nervous feeling echoing through my body. My stomach was off and it definitely showed. There were a lot of reports this week that this Sunday morning would be rainy and cool; this was changing my outfit expectations. Once I stepped out of our door to let the dog out this morning, I realized it was only cool and breezy. Better than rain I thought!
We arrive at the starting area, and there was a sense of pride in the air. Being downtown, in the capital of Canada, is in itself a very patriotic feeling-add the Army Run in that mix, and it’s just a great place to be a Canadian. After warming up and leaving my stuff with my wife and mother-in-law, I head over to the start line. (Side note: if you’re a family member, volunteer, friend watching: thank you. Just coming from a race a few hours ago, it resonates even more. You make these events happen and you inspire us to achieve our dreams and goals. Your support is second to none.) After arriving at the start line, the 1/2 for ill and injured soldiers/athletes with disabilities is just about to begin. I feel so proud and inspired in this moment, these guys are real champions. What they’re doing takes a lot of courage and perseverance. I run for them, and I run for my Dad (retired Captain, who is a champ in his own right).
After 15 minutes, the main start is about to begin. I set the Garmin and the tunes. It’s time! I’ve set myself up in the front, and as we’re moving, there’s a lot of vying for spots and it’s got me running a little hot at 3:30/km. I’m a little hasty for the next 2km’s until I get a hold of myself and pull back on the speed. Trust me, it took some self motivation to step off of the gas. I felt good, but I didn’t want to blow a tire later in the race. I stayed consistent and my music was just perfect and really kept my pace up. This race has such a visual route. It was great to pass the parliament buildings right away and the war museum shortly after. I love races that keep me enjoying the view.
As we crest the first bridge past the war museum, a girl passes me, I wanted to stay with her but it was still a little too fast for me at nearly 5 km in, so I stayed disciplined. I was happy at this point to keep the pace, I wasn’t sure if it would hold, but my training and speed workouts are the key at this point. We’re running on the Ottawa parkway (Sir John A. Macdonald Parkway) when we turn around back toward the war museum just nearing Island Park Drive. Just before we hit the war museum there was a water stop, I grabbed a glass of what I thought was water: it was Gatorade. Of course I meant to get it in my mouth but I missed and hit my eye. I had to blink that one out, it was quite comical. I think we’re sitting at about 7Km in as we come across the bridge to Quebec. Things are still going well, and I’m really relaxed and comfortable, which is the difference between a good race and a crap race. Relaxing into a pace is key.
Quebec went by really fast, the girl that had passed me earlier is now far up ahead, though I can still see her. Girls are making this sport much better than it ever was. I think John Stanton said this morning “this race is 53 or 56% women”, which is amazing, but as a dude it’s hard getting your butt kicked by a girl. I’ve decided I’ll try and catch up to her by the end of the race, at this point she’s about 800m ahead of me.
As we head towards the Alexandra bridge coming back to Ontario, we pass the Museum of Civilization. I did a quick gait check in the window and hit the next water stop; this time successfully managing to drink the Gatorade. We’re approaching 11Km at this point, it’s definitely the most beautiful part of the race crossing over the Ottawa River, seeing the backside of Parliament on the right, and approaching the National Gallery to the left. From here we veer left onto Sussex Drive passing the Royal Canadian Mint and heading towards the Rockcliffe Parkway passing 24 Sussex on the way (Prime Minister’s Residence). I’m still feeling quite strong, and with 10k left, it’s only more motivation to stay at the same pace and remain strong on any hills I encounter. I brace myself for the hill just ahead toward the turn around at Rockcliffe Parkway. As we take a left on a roundabout towards the impending hill, the leader of the race passes on the opposite side of the road. I’m shocked as he’s well ahead of the second place finisher. Wow, if that’s not motivation, I don’t know what is, this guy was cruising!
As we make our way back towards Sussex on the turn around from Rockcliffe Parkway, I decide to put the hammer on from here out and let loose. With about 7KM remaining, I pick up the pace to between 3:33-3:40/KM. I find the girl that passed me long ago at 5Km, and do what I like to call “target marking”. This is anytime during a race when you decide that you can make it through the last few kilometers no problem. You find someone up ahead and keep your eyes locked on them; don’t sway too long. It allows you to stay completely focused on catching up to them, and should allow you to keep that hard pace that you’ve decided to stay at. With this all in mind, I think about my gait, and start cruising my way back towards Colonol By (Rideau Canal) feeling great, and feeling confident that I’ll catch up to her. It was very nostalgic to how my Marathon in this exact same spot in May went. I had been trying to catch a guy for awhile and eventually passed him around the same spot. By 19Km, I’m getting very close to her, and by 20Km, I’ve just passed her heading into the last kilometer. Then I find another shirt, and I stay locked in, I know that it’s a long shot, but it allows me to pick my pace up for the last 500m, and come across the finish line in speedy fashion. I didn’t catch him, but shook his hand, and told him “good race”.
The end of a race is so amazing. It’s the time when the crowd is supporting you, the adrenaline accelerates through your body, and you can feel relief that it’s all over. There’s no more waiting, nervous feelings, questioning training/outcome, it’s finished! After I crossed I looked up to the bridge at my wife and mother-in-law, happy to see them. Today was a great feeling for me as I PB’d a 1:21 and took 23rd place of 6000+ people. I have come a far way from the boy who started running at a 6:00/km and had knee problems, stress fractures, muscle tears and and generally slow progression. I’ve had to learn this sport through multiple races and injury. It’s all about the running form (gait), training, nutrition, great advice, and experience. Training being key though. If you’re reading this wondering, could I do this? Believe that you can, put in the time, and you will at least get to a place that makes you proud and appreciative that you gave it your best.
If you pick up any fitness magazine or walk into any nutrition store you will find dozens of products that claim to improve performance, with more showing up on the store shelves every month. In most cases the claims are exaggerated with very few products actually improving performance. Every now and then however a product does come along that lives up to the hype; about twenty years ago that product was creatine, which has gone on to become the most researched performance enhancing supplement with the vast majority of studies supporting it’s use in most athlete groups. Recently another product has started to show that same type of promise: Beta alanine. Beat alanine supplementation has been reported to decrease fatigue associated with higher intensity exercise.
Fatigue during Exercise
Fatigue, defined as the inability to carry on a given level of work, is a complex phenomenon with many factors contributing simultaneously. While the inability of the nervous system to activate muscle fibres, interference with calcium release or uptake within the muscle, structural damage to muscle fibres, heat, and depletion of energy stores are some of the main culprits, an accumulation of metabolites like ADP, inorganic phosphate, lactate and hydrogen ions are among the most well known contributors to fatigue.
There has been an ongoing debate about the role of lactate in fatigue. Research conducted in the 1970s suggested that lactate was a major contributor to fatigue. Many of these studies were correlation studies that did not look at cause and effect. While there was a correlation between the amount of lactate that was produced and fatigue more recent research has shown that lactate itself does not contribute to fatigue and may actually work to prevent fatigue. The production of hydrogen ions, from various sources in the series of chemical reactions that take place when the anaerobic energy systems are used, can lead to a decrease in the pH of the cell; interfering with energy production and muscle contraction.
Buffers
Buffers are the body’s chemical agents that keep pH in the cells within normal range. There are a variety of buffers that the body uses. Bicarbonate is the most important extracellular buffer, meaning that it maintains the pH outside of the cells. It has been known for many years that ingesting sodium bicarbonate, baking soda, can increase the effectiveness of the bicarbonate buffering system in the body and delay fatigue in high intensity sports. For many people ingesting baking soda causes stomach problems and can lead to vomiting or diarrhoea, unpleasant side effects at the best of times but particularly problematic during competition. Carnosine is the primary intramuscular buffer found in humans, it also seems to have positive effects on the nervous system, acts as an antioxidant and may have anti aging effects. Carnosine does not appear to be increased by exercise but supplementation with Beta Alanine does increase intramuscular carnosine and improve buffer capacity.
Effects on Performance
The majority of studies suggest that beta alanine can enhance performance in sports where there are maximal or near maximal efforts for 60s to 5 minutes. Shorter duration sprints and strength training do not seem to benefit as much from beta alanine use, although total work volume in strength training sessions can be improved by as much as 20% following beta alanine supplementation. Whether the increase in work volume can translate into better training adaptations and performance improvements is not known. Two studies have shown improvements in power at anaerobic threshold following beta alanine supplementation and slight improvements (2.5%) in time to exhaustion at anaerobic threshold.
Supplementation Protocol
Several studies have been done on to find the optimal protocol for taking beta alanine. It appears that ability of beta alanine to increase carnosine is dose dependant, 6-7 g per day give best results. Beta alanine supplements often cause tingling sensations in various parts of the body, particularly in the head and neck region. This can become quite intense and unpleasant if large doses are taken at one time. The tingling can start within minutes of taking the supplement and last for up to an hour. Smaller doses spread throughout the day or time release capsules seem to decrease or eliminate the tingling. Beta alanine supplementation is not an acute response supplement it needs to be done over an extended period of time for significant effects to be noticed, usually 28 days or more.
Adverse Effects
Currently the only known adverse effects associated with beta alanine supplementation is the tingling that is noticed shortly after taking the supplement.
References
Allen DG, Lamb GD, Westerblad H. Skeletal muscle fatigue: cellular mechanisms. Physiol Rev. 2008;88(1):287–332.
ARTIOLI, G. G., B. GUALANO, A. SMITH, J. STOUT, and A. H. LANCHA, JR. Role of A-Alanine Supplementation on Muscle Carnosine and Exercise Performance. Med. Sci. Sports Exerc., Vol. 42, No. 6, pp. 1162–1173, 2010
Boning D, Maassen N. Last word on point:counterpoint: lactic acid is/is not the only physicochemical contributor to the acidosis of exercise. J Appl Physiol. 2008;105(1):368.
Cairns SP. Lactic acid and exercise performance: culprit or friend? Sports Med. 2006;36(4):279–91.
PEAK Centre staff have the highest certifications available in Canada for Sport Science. With their combined experience and education, PEAK Centre is at the forefront of practical Sport Science application.
Did someone say “pre-race expo”? Or did you mean to say “more running gear”? Or even better, “more free stuff”? On Friday, I did all of the above as I explored the Rock ‘n Roll Montreal Marathon pre-race expo. Earlier I wrote about expo goals of getting as much free stuff as I could find. Let’s see how I fared, shall we?
The expo was scheduled to open at 1100am but we weren’t let in until 1120am. There were many numbered aisles arranged for an efficient bib pickup and we quickly moved onto our shirt and bag pickup. The shirt itself was a nice Brooks tech shirt but it is a bright neon green which I would best describe as being a very “visible” colour.
An event guide covered all the race details including public transportation routes, detailed finish area maps, race day preparation checklist, and bios of the bands who would be playing on the course – I will now know who these people are for during the 10 seconds that I pass them. We then proceeded into the main expo area where the hunt for free running gear begins!
First up was the official race merchandise area hosted by Brooks where there was a great selection of souvenir apparel and accessories. Upon pulling myself away from the gear, I headed to the “Brooks Calvacade of Run Happy Curiosities.” This was by far the funnest area of the expo where there were carnival games, a water lizard show (you had to be there), and a prize booth area where we picked up… wait for it… a FREE shirt! Well, it was my wife who “won” the free shirt – all I got was a bandana, but one out of two isn’t bad.
Continuing on, we headed to the Sports Experts area where they had 20% off everything. Saucony and Adidas gear were part of the discount which included their latest offerings. My favourite deal, however, was a custom printed North Face VaporWick shirt for $20. You see, I just love these VaporWick shirts – if you’ve ever worn one, it’s so comfortable that you feel like you’re wearing next to nothing. The custom print is a nice graphic of a running shoe tread incorporating Montreal landmarks – definitely my favourite souvenir thus far and even a race day shirt candidate!
The rest of the expo included the usual assortment of food samples (yogurt, fruit drinks) and a number of vendors with decent deals on clothing averaging 30-40% off. There were compression socks, running sunglasses and you could get hooked up with some kinesiology tape to help strengthen those hurting areas. All in all it was fun expo with a balance of fun games, shirts, food samples and some decent deals – there was even a nice photo booth to cap things off.
When I heard the Rock and Roll Marathon series was coming to Canada via Montreal, I just knew that I had to sign up and make it a destination race. The allure of being a part of this inaugural event along with the ambience of the province of Quebec is too much to resist.
Today I’m headed to the race expo to pick up my race kit. As with any larger race I attend, I like to make the most of the whole experience and it begins with the expo. My prime directive for any race expo can be summarized in three short words: get free stuff.
So in the interest of maximizing running schwag accumulation, here are my best tips for navigating a race expo.
It pays to go early
If you can, get to the expo as early as possible. This ideally means going on the first day of the expo and as early as you possibly can. Going early ensures that you get the right race shirt size and also the best selection of free stuff. This year when I ran the Toronto Marathon, the earliest packet picker uppers got a free book and a bonus race shirt – I was definitely well rewarded for my earliness!
Get the race kit first
I always, always get my race kit first – besides this is the reason you have to be at the expo in the first place! I then immediately inspect everything in the race kit to ensure that I have everything (race bib, timing chip, shirt, etc.). This is where you check and double check that everything is right because now is the time to fix things if there are any problems. I also check the kit for any important race updates. There is often a detailed race guide which you should read through especially in terms of what the race does and does not provide – this may provoke you to ‘have to’ buy something at the expo.
Seek the schwag
While my head is buried race kit bag, I’m also on the lookout for any free schwag already included. Why buy something when it’s already free? (OK, so it may not be technically free because you paid a race registration, but don’t burst my bubble.) There are often discounts and coupons for items in the bag. I once got a free set of arm warmers at an exhibitor because I had conscientiously searched my race kit for anything resembling an offer. I then start my first pass at wandering through the expo with my free schwag radar on to see what other goodies I can squeeze into my bag.
Shopping at last
After my initial free schwag finding expedition, I then pass through the expo floor again based on the best deals I saw. The next best thing to free is discounted and there are often many deals to be found. I’ve seen combinations of vendors selling discontinued items at clearance prices as well as new items at introductory discounted prices. Oh what fun!
So there you go. I’m now on my way to the Rock and Roll Montreal Marathon expo. I’ll post an expo report to see if I’m successful at getting any free stuff. Hopefully I don’t get too caught up and forget to pick up my race kit.
I sit here with sandpaper in my throat and a big glob of phelgm has taken over the normally empty cavity in my head and I am sneezing all over everything.
This weeks derailed training is brought to you by the number zero (miles) and the letter K (for not Kle*nex)…
no kle*nex was shown or said in the showing or saying of this picture.
Jumping from late 2009 to right this moment is a little weird. But you deserve it, because you are awesome. Yes! You!
I’ll get back to the.. um… back story. But for now I’ll tell you about… um… now.
I hired a coach after pretty much floundering through the last 18 months. As a family, we endured and survived some tough economic times in that… um… time. yeesh, sorry for all the *whatever using the same words is* , must be the combination of Cold FX, Nyquil and Robitussen, with a super tasty Iced Capp chaser. In any event, we had a really difficult year, that did not lend itself to a pile of training runs…
Speaking of Iced Capps: Please, if someone hold the door for you at Tim Hortons, ALWAYS give him back his place in line. You are lucky they don’t lock the door on you next time you jack@$$. this totally happened to a friend today, he was not pleased, he totally didn’t mutter nasty words under his breath and because his head is so stuffed with mucous that it was probably not loud enough for the **** fine fellow to hear.
oh gawd… the drugs are turning me stupid.
What was I… OH yeah! I hired a coach. 5 weeks ago. A super good friend from in here (the internet), who went from a chubby runner to a Boston Qualifier in only a few years, then went and got his coaching certification. I hired him last month as I was committed to a half marathon on the 29th of this month but mostly because I wanted to have all winter and spring to train for my very first marathon, the Calgary at the end of May –13.
First 3 weeks? They went great. Got all my workouts in, and after a few really great runs in week 3, running felt like riding a bike…. um.. Sorry. that makes no sense either. running feels like running.
End of week 3 was a tidy little 14k run that went good. I was feeling really super.
‘was’ feeling good.
Right about that time, my son started Kindergarten. It took a total of 3 days to infect our house with the bug de jour. Andrew got sick first. That wasn’t so bad as he’s a kid and can just pretty much lay around all snotty and sweaty without affecting much for timelines and schedules. What got me personally at this time was the end of summer in my work life. Events and lunches and functions and all sorts of busyness that stole my running time. Dang it. I missed one run, then another, then it feels like it’s going to be hard to get started again. Crappity crap crap crap. grr. (replace your favourite swears for the craps and the grr). Then my wifey got sick. Andrew and his little healthy body rebounded well, with not too much down time but holy shmoly did Traci take a nose dive into phlegm lake. It was just a mess all around. Between a couple of corporate golf games, a staff drunk picnic and running to the drug store for kleenex and Dayquil, there went the week. It just blew by.
Which takes us to this week. Long run Sunday just blew by with nary a running step to be had. Andrew and I hightailed it out of the house to leave Snotty McWife to her sofa and Y&R. We went on a couple photowalks and saw a junior football game. That was it for Sunday.
To be honest, I think I misled coach. I felt pretty good for my runs, but I was right on the edge of my current comfort level, while ramping up too quickly for this half marathon. I was pretty afraid of my 17km training run (mostly it was because I was running by myself and I didn’t think I could stand myself for that long. I mean, to have to constantly convince myself to keep running can get pretty monotonous) Especially when I didn’t really want to be out there.
Normally I can outwit my body with my brain. Mini goals during the run. trying to run so smooth that my jiggley bits don’t jiggle as I approach other runners amuses me for short stints too (the smooth running is a goal of every barefooter/ Minimalister anyway). Something was off tho. I just had zero energy or ambition.
Well, that lack of energy lasted for Monday and Tuesday, and after my golf game yesterday I could feel the ominous lump in the back of my throat growing all day. Well… after nearly getting my second ever hole in one, it was all down hill.
By the time I got home I was the new snot rag in the house.
My head feels like what I imagine pop soda feels like in the bottle before you open it. Just a constant pressure with the occasional pressure release disguised as a disgusting sneeze.
So where does that leave me? Well, probably not running my 10k race this weekend. BUT, I hope to have an easy and social half marathon the following Saturday. Then coach and I can *virtually* sit down and plan the next 8 months of training out.
Aight, I need some more meds so I can crash tonight… thanks for reading! Vote for Pedro! Check me on twitter too, as of press time I am only 556 follows away from 1000! Almost there!!!
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. 
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