I knew there were going to be ups and downs on my road to Boston but I think my body has taken it a little too far. Last week 6k into a 32k run I tripped over a crack in the road. I landed on my knee and elbow. After stopping their Garmins my caring runners stopped to make sure I was ok. A little shaken I got up and continued on. When I got home my poor elbow didn’t quite look normal. After an xray on Monday it was confirmed that I’m just clumsy but have strong bones because nothing was broken except my pride.
When a road goes down it has to go back up! I had a PB at the Chilly 1/2 marathon 1 week later. I beat my old half marathon time by over 2 minutes. It may seem like a lot but when I looked at my split in Toronto marathon last year -it was only 7 seconds faster – but still faster. I can tell you I didn’t have another 21.1km at that pace. I may not PB in Boston but I can tell you I’m planning on enjoying all 42.2km.
You have set your season’s goals. You have picked your races. Enter: life. For most runners, motivation to start running is not difficult to achieve. However, as winter prolongs and other commitments enter into the picture, trying to get through training days can sometimes be more difficult than initially conceived. I met with Dr. Mary Jung, Assistant Professor in the School of Health and Exercise Sciences at the University of British Columbia Okanagan campus. In addition to her theory-based research in health and exercise psychology, she is an avid runner who likes to practice what she preaches. Dr. Jung and I discussed some common barriers that get in the way of exercise and running, and how to get back on track when you feel you may have derailed from your training goals.
The Goals
Although it is great to have a grand outcome goal, such as running your first marathon or breaking a specific time barrier, it is important that goals be specific, measurable, adjustable, realistic and time-oriented, in short, they must be ‘SMART.’ Lofty long-term goals require lots of motivation, which can be difficult to muster up when you feel you could be spending your time on other tasks that are much easier to achieve, such as running errands or cleaning the house. Making smaller, more achievable goals allows for a sense of accomplishment to be realized every time you are out there running and allows for instant gratification when attained. For example, ensuring you get out for three runs every week is more realistic and has more flexibility than that much loftier goal of completing a marathon.
The Barriers
For the great majority of the population, the greatest barrier to exercise or maintaining an exercise program is one’s perceived lack of time. Perceived? Yes. Although you sometimes feel you may not have enough time to get in your run, chances are you are not choosing to make time. Sorry to break it to you, but exercisers and non-exercisers alike, have the same number of minutes in a day. In a study performed by Jung and Brawley (2010), aimed at university students during their exam period, both exercisers and non-exercisers spent the same number of hours on studying – but exercisers seemed to find extra time in the day to fit in exercise. Dr. Jung hypothesizes that non-exercisers may not be recognizing how they are spending their spare time. A suggested strategy is for non-exercisers to time-stamp (write down what you’re doing in each half hour block of your day) their activities to realize how they are spending their day. You may be surprised at how much leisure time can add up and be made available for training.
Why is it that some people seem to be able to make time to do it all? Well, Dr. Jung and colleagues performed a study (in press) concerning how working mothers with young children can fit exercise into their busy lives. Being able to spend time on oneself for exercise was definitely the biggest barrier for all mothers; however, they discovered that one’s confidence to manage multiple goals truly influences whether someone commits to regular exercise or not. These people, who like everybody else must tend to their jobs and families, are successful in adhering to exercise because they believe that they can achieve all of their goals, and they do not back down in the face of adversity. They incorporate running into their day in whichever way possible, whether by waking up early, exercising on one’s lunch hour, or incorporating running activities with their children.
The Derailment
You missed a week’s worth of training. Maybe even two. Do not throw in the towel just yet! Perhaps it was due to injury or illness, a business trip or another obligation. Getting back on track is totally possible and the ‘all-or-nothing’ approach is probably due to one’s perceived lack of confidence to overcome this setback. People who have had negative experiences in trying to achieve their goals are less likely to persevere when challenged, making it important to be proactive and ensure you feel success every time you attempt your goal. How do you do this? It goes back to setting smaller, challenging yet realistic goals. Increase your mileage by a reasonable amount per week, for example, and have a running partner or group to hold you accountable. Each week you can look back to what your baseline mileage was, and what you’re doing currently, and feel proud of how far you’ve come. By overcoming inevitable setbacks (EVERYBODY misses a workout or two during their running programs) by lacing them up again and getting out there, you are preparing yourself to face other challenges you are likely to face in your training. Dr. Jung also points out that it’s important to have a ‘Plan B’ because ‘all-or-nothing’ does not always work and sometimes it takes some creative re-scheduling of one’s time to make it fit.
Happy Running!
***
Nikki Reiter holds a master’s degree in biomechanics and is a Mizuno Running Brand Ambassador and the Women’s Cross Country Running Head Coach at the University of British Columbia Okanagan campus in Kelowna, BC. She is also the Laboratory Coordinator in the School of Health and Exercise Sciences at UBC Okanagan where she facilitates undergraduate laboratory learning.
So here I am posting, just returned from an 8k run along the Mediteranrean Sea with Ben and Sam.
The flight took about 12 hours and we are 6 hours ahead of Toronto time.
The flight had on board with us, the Israeli -Canadian Junior Hockey Team who just returned from a tournament in Toronto and Ottawa. Yes they do play hockey in Isreal.(wonder if they would beat the Leafs..00000uch)
No pictures yet, need to find a way,but Apple does not allow USB sticks.
Arrived in Tel Aviv and had breakfast close to the Herods Hotel.
We were guided in Jaffa by our tour guide Irit Doron who showed us around. Jaffa is an ancient seaport related to the Biblical narrative of Jonah and the whale. We also saw the fihersman’s port (where I enjoyed a Goldstar dark beer), saw St. Peter’s church and visited the Artists corner where we met one of the premier artists, Ilana Goor, whose art is in the White House.
We later went to the Tel Aviv seaport (the view from the newly renovated view of the sea is amazing. Local market, where I purchased and am now enjoying a “Queen’s” stout from a local brewery.
Tonight we are dining witht the hosting organization of the Jerusalem Marathon.
Now I have to have a nap, as I have not really slept since 6:30 am on Sunday.
Shalom. is a Hebrew word meaning peace, completeness, and welfare and can be used idiomatically to mean both hello and goodbye.
Peace, completeness and welfare are traits that all runners possess.
Beth Agro and I instruct a Marathon Clinic at the Beaches Running Room in Toronto. Bethis an associate publisher with iRun magazine.
Last November at the NewYork City Marathon, I represented iRun magazine at the elite men’s press conference. When I was not actually able to speak with one of the elite runners, I placed an iRun hat on the table when I took their picture.
Fast forward to February of this year when the Isreali Tourist Bureau invited one of the iRun`s journalist to cover the Jerusalem Marathon, they thought about sending me and the iRun hat. So Beth brought me the proposal that I run the March 16, 2012 marathon.
How cool is that. I did not hesitate to say yes.
We all have a marathon destination we want to run. I have run an ultra Marathon in Iceland and South Africa, as well as marathons in New York Chicago, Boston and London England as well as Big Sur in California.
The more I thought about the Jerusalem marathon, the more I became excited. What a destination race.
My travelling companions will be Ben Kaplan (a 3:08 marathon runner who will also be running Boston this April) and Sam Cohen who is running the half marathon in Jerusalem.
The Jerusalem Marathon takes runners on a route that tests not only the most experienced of runners, but also on a unique path through history; through the city so holy to Jews, Christians and Muslims around the globe. Participants run on the cobblestones of the holy and ancient city, through the beautiful neighborhoods of Jerusalem, and through the modern city center of Israel’s capital. The views alone are enough to take one’s breath away. And I guess because, tho I haven’t seen the track. the elevation map is hilly
The 42.2 km marathon passes through the neighborhoods of central Jerusalem, continues from south to north, through the old city and past the walls of Jerusalem.
I hope to (will be) reporting back regularly about my travels, the runners, the food, not to mention the race.
Before I talk about the food, one of my other passions (and one other reason I run is that I enjoy “hops and yeast“) There are 14 breweries in Isreal. The most popular is Tempo lager.
However there are also a number of microbreweries…. one is named Dancing Camel.
I’m embarking on a project over the next few months. It’s called Use-up-random-foodstuff-hanging-around-the-house-before-I-move-to-London. This primarily involves the pantry, which has grown quite scary over the last six years, but I’m also working on the freezer. This week, I dug out a flank steak and googled “flank steak marinade” as it is a delicious cut but usually requires some tenderizing. This was the one I went with and it was very tasty.
Ingredients
1/2 cup vegetable oil
1/3 cup soy sauce
1/4 cup red wine vinegar
2 tablespoons fresh lemon juice
1 1/2 tablespoons Worcestershire sauce
1 tablespoon Dijon mustard
2 cloves garlic, minced
1/2 teaspoon ground black pepper
1 1/2 pounds flank steak
Directions
In a medium bowl, mix the oil, soy sauce, vinegar, lemon juice, Worcestershire sauce, mustard, garlic, and ground black pepper. Place meat in a shallow glass dish. Pour marinade over the steak, turning meat to coat thoroughly. Cover, and refrigerate for 6 hours.
Preheat grill for medium-high heat.
Oil the grill grate. Place steaks on the grill, and discard the marinade. Grill meat for 5 minutes per side, or to desired doneness.
There are no stories or pictures of elite runners in this post and because this is my blog I am promoting the elite runner within me.
On Friday March 16, I will be one of 3 Canadian journalists invited to participate in the 2012 Jerusalem Marathon.
Next Friday, one of the oldest and holiest cities in the world will be hosting one of the world’s youngest marathons. Twelve thousand runners will be lining up for the second annual Jerusalem International Marathon.
The race is a vital part of mayor Nir Barkat’s goal for the city, which is to bring cultural events to it and elevate it on the international stage.
“This marathon flows through the beautiful sites in the city. It is a breathtaking and challenging marathon compared to other, flat marathons,” the mayor said, hinting at the Tel Aviv Marathon. “We’re making Jerusalem more exciting, open and inviting for the 3.5 billion religious people around the world who are eager to see Jerusalem..”
The race is gaining in popularity with 50 percent more runners from abroad participating this year compared to last year.
Along with the marathon, the races include the half marathon, 10K, and 4.2K fun run.
Organizers have changed up the marathon’s route with the climb up Mount Scopus taking part in the beginning of the race as opposed to the end.
The Jerusalem Marathon is unique for its beauty and challenging terrain. The race takes runners through the important historical and visually spectacular sites of the city, including the Old City, the Sultan’s Pool, The Mount of Olives, Mount Zion, the Knesset (Israeli Parliament), the German Colony, Rehavia, Ammunition Hill, Sacher Park, Mount Scopus, and many more.
If you have 10 minutes to spare, this is the race course -or as the marthon translation it becomes track.
I’d been having a chocolate chip pancake craving for weeks. For some terrible reason, I had missed both Mardi Gras and Pancake Tuesday (which is one week later and therefore confusing to me). Anyway, Saturday morning, I finally broke down and made myself a batch. They were delicious and totally hit the spot. Unfortunately, when you’re living alone, even if you cut a recipe in half, you’re still left with a lot of food. I think my chocolate chip pancake craving is now well and truly sated for the next few months. The original recipe can be found here.
Ingredients
2 cups all-purpose flour
1/4 cup sugar
2 tablespoons baking powder
1 teaspoon salt
2 eggs
1 1/2 cups milk
1/4 cup vegetable oil
1/2 cup miniature chocolate chips
Instructions
In a bowl, combine the flour, sugar, baking powder and salt. Combine eggs, milk and oil; add to dry ingredients and mix well. Stir in chocolate chips. Pour the batter by 1/4 cupfuls onto a lightly greased hot griddle. Turn when bubbles form on top; cook until second side is golden brown. Keep warm.
Today on my long run, I got to thinking about what it is I think about on my long runs (did you get all that?). I decided to try to notice from time to time what I was thinking. The main thing I noticed is that I went from getting lost in long, complex thoughts for extended periods (for example, problem solving, sketching out things on my to-do list, planning, etc.) at the beginning of my run, to jumping through short, simple, even monosyllabic thoughts as I got more tired. I also noticed that towards the beginning, my thoughts were of abstract things, whereas towards the end, they were about more concrete things in my surroundings. I don’t know if it is indicative of a drop in blood sugar, or just a survival tactic, but I am sure I am not alone in this.
I thought it might be fun to share a few of these thoughts with you here – keep in mind that none of it was as linear or literal as this but rather a jumble of stuff that I noticed when I tried to think about what I was thinking about. It was also not one of my better runs. But let’s see what I can remember…
While it was too abstract to quote, I puzzled and pondered over an upcoming running event that deals with a cause near and dear to my heart…but it’s in July. Wondered which distance I should sign up for given the likely weather at that time of year. Was suddenly struck with a thought of a company they should consider contacting for sponsorship. Didn’t notice about 10 minutes go by.
Ooh, it really is spring! Check out the sap buckets on those maples! [Brain launched into a pleasant and vivid memory of the sugar shack we used to visit when I was a kid, after the pancake breakfast with all the syrup you could drown your pancakes in, plus sausages, then we would make ourselves sick on a maple sugar tart.]
Wait, that’s not right! What is my toe doing? Which toe is it? Should I stop and fix it? How would I fix it?
What is that jingling? Is that my keys? [turned around just in time to see the dog charging at me, and spoke the only words of this post that were actually out loud] “NO! You go home! Go on!” Back inside my head: Geez, that dog could have been hit by a car charging across the street like that. Wait, that dog could have taken my leg off! What the deuce?! I much prefer the ones that bark and snarl, because at least you know where they are!
Can it be that I actually managed to avoid overdressing today? The bad news is…now I am cold. Enjoy the cold you wimp! In a few months you’ll be complaining how hot you are and wishing you could be cold! Besides, it will be better when I turn and am running with the wind.
The new [CENSORED – make sure you grab the April issue! 😉 ] contest at iRun.ca is going to be so cool. I can barely wait for it to launch.
Why am I doing this again? Oh yeah:
httpv://www.youtube.com/watch?v=J3UVlpbCpZw
Listen toe, that’s enough.
Hey jerk, hang up and drive!
Is it too late to call you on the phone/too late to tell you I’m alone/or will I wake you from another lonely night? Chantal Kreviazuk? Where did you come from?
Ahhh, that’s the last I will see of the headwind today!
Oh listen to the birds!
7 to go. 7 to go. 7 to go. 7 to go. 7 to go….
MAN my toe hurts! What is going on here?!
Less than 7 to go. Less than 7 to go. Less than….
HA! You missed! [in response to the ice cracking and falling off of tree branches and power lines and shattering on the road]
Big hill. Want to walk. DON’T WALK! NEVER SURRENDER! The deader we kill this hill, the more prepared we will be for Around the Bay.
httpv://www.youtube.com/watch?v=x0q3Pm2rFVQ
Ow. Hurts. Why? How am I going to get through ATB? How many weeks? 4? No 3. No 4. What? 3rd, 10th, 17th, 24th – 3. Crap.
Eek! Headwind. Headwind? What the…?
TOE! STOP IT!
Last big hill.
Ow. Wait, that’s my stomach. My legs think you should suck it up, stomach!
Just. Keep. Running.
Suck it up, buttercup!!
Last little hill.
Short half a k? HOW CAN I BE SHORT HALF A K?! Okay, past end of street, you can do it, keep going.
This is Mama Shuffler’s recipe for seafood chowder. I’ll let her do the talking:
This recipe is pretty free-flowing. Much of what goes into it depends on what fish I have in the fridge or freezer. I don’t use smoked fish only because I find the smoked fish dominates the flavour.
Ingredients:
1 package cream of potato soup mix (I like Knorr)
2 medium-sized potatoes
1 medium-sized onion
1 Tbsp. olive oil
2 fillets of sole
15 large shrimp
250 grams small scallops
1 can (284 grams) clams
1 cup frozen corn
Instructions:
In a large saucepan, make up the potato soup mix according to the package directions. Keep warm.
Dice the potatoes into bite-sized pieces.
In another saucepan, saute onions in olive oil. When the onions are translucent, add 1 cup of boiling water and the diced potatoes. DO NOT add any salt to the potatoes — there is lots in the potato soup mixture. Cook the potatoes until almost done. In the last 5 minutes of cooking, add any of the fresh fish. When the fish is cooked through (about 4 or 5 minutes) add the potato/fish mixture to the potato soup. The secret of any fish dish is not to over cook the fish. Just cook it until the shiny look is gone. If you are using large shrimp or scallops, you may have to add them to the potatoes a little sooner than you add the other fish.
Add the corn or other vegetables to the saucepan. Don’t allow the mixture to boil again. Just make certain that the vegetables are warmed through.
Serve immediately.
You don’t have to use the specific fish that I used. Use any white fish that you fancy. You can also use as much or as little of any or all of the following:
oysters
mussels
salmon
crab
lobster
You can also add other vegetables like peas or cooked carrots.
It seems that I run lists of things I would tell my younger self, if I could go back in time. The things I would tell my ‘student-self’, my ‘single-self’ and so on. I do, quite often, contemplate what I would tell my ‘running self’ at 21 years old. I will focus on that here, as I have had lots of running time lately to think about it!
I was 21 when I ran my very first marathon. I had never actually been in a race before. I had run cross-country races in high school, but never a chip-timed race, sans high school running singlet. I had been running quite consistently for a couple of years with my brother, and we decided it would be cool to do a race. I guess we think big! We looked up spring marathons online (with our fancy dial-up internet–this was more than 10 years ago!) and decided the Ottawa Race Weekend would be our goal. Now. They had a half marathon as well, but, in our very young, naive minds, we wanted to go, “the entire way” (21-year-old me was a tad pretentious?) so we signed up for the full marathon. Back to the internet we went, looking up, “how to train for a marathon.” We followed our training schedules, which I fondly remember printing off and taping to the back of my door, all colour-coded and optimistic.
Race day came, and my parents proudly cheered us on as we ran the race in Ottawa. In the last few kilometres, I tried to convince my brother that it was alright if he left me on the side of the road to die. I just wanted my legs to stop screaming at me! With a lot of encouragement on his part, we approached the finish line and I have never felt so proud. And tired. And sore. We finished in a time of 4:18:xx.
My brother and I, enjoying a race 10+ years after our first marathon
I have grown as a runner in the last 10 years ++
I have grown as a runner in the last few years, and specifically, the last few months. As I ran intervals yesterday, plugging away through the pain of 5 x 5 minutes of hard running, I realized that my 21 year-old self didn’t know to appreciate workouts like that. My 21 year-old self didn’t know how huge it is to be crossing off days on the calendar in anticipation of a big race like Boston.
Here are some notes I have for my running self, at 21:
1. Don’t be a fair-weather runner. Seriously. If it is snowy/cold/raining, that hot shower will feel even more rewarding! Suck it up. That episode of “Friends” you’re watching instead of getting out there will be in syndication for years to come, you can watch it later. Trust me.
2. Go to bed. On time. Getting your sleep will make you smarter and healthier, and those early morning runs will feel so much better. Also, don’t sleep the day away because you don’t have class until noon. Get out there and soak up some vitamin D!
3. Sign up for more races! It is such a fun way to reward yourself for your daily running efforts. Especially 5 and 10 km races. Get those fast PB’s in now, so you can brag for a few years.
4. Use your gym membership! Ugh, how I wish I could go back and shake myself. Strength training is so important, and so is using something you are paying for already, as I was back then.
5. Eat better. No, cereal for dinner doesn’t cut it. No, pasta isn’t a good dinner choice every night. Stop being lazy! Get some groceries and enjoy some good, healthy food!
6. Learn to swim. Take it from me, you have the time now, but you won’t have as much time in 12 years when you are juggling 3 children, a hubs that works shifts, and a full-time job of your own. I know, you love running so much you don’t feel like you need another ‘sport’, but wouldn’t it be great to look like you have it together in a pool, instead of flailing about, like you do now?!
7. Think about recovery runs. I know, your 21-year-old body seems to bounce back without issue, but think about how great your next run or speed work would be, if you think about recovery as well.
8. Stay hydrated. Coffee Pubs and Bars also have water available, as strange as that concept is to you, 21-year-old!
9. You’ve got a lot of years of running ahead of you. As cool as the marathon is, don’t feel as though you need to conquer it all now! You will have children, and having them will only make you appreciate your running more, and make you into a much more dedicated runner.
Although it is fun to imagine going back in time to convince myself to be a better, more conscious runner, I don’t think I would do it. I think I appreciate running even more now, and I cherish the time I have out there, bettering my performance. I think it is easier for me to get out there as a 32-year-old mom, when my boys encourage me (“Go mama go!”) and I feel like I am acting as a good role model for their healthy, active lives.
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