The streets of Edmonton are much more suited to downhill skiing than running today, there’s about 5cm of fresh powder covering every trail, sidewalk and path but I just got home from my Long Slow Distance run as prescribed by our awesome Make-Over Coach Tania Jones. 22km in all (well ok, 21.46 according to the lovely voice in the Adidas miCoach) through the wind, snow and cold. Luckily 7.25km of it was spent leading my Team in Training group on their 3rd “Group Training Session” – these kinds of runs are always more pleasant in a group.

A few weeks ago I was laying in bed, checking my email on my phone wishing someone would bring me a coffee when I saw I had an email from Tania Jones. The name rang a loud bell but I wasn’t sure why. A quick Google search later and I was out of bed, giggling like a schoolboy, getting my wits together before I replied.

I had a vague memory of submitting a paragraph to something about a marathon make-over but had figured it was long over and gone so hadn’t thought of it in a while. Plus I never win anything… ever.

When I got off the phone with Tania, being the social media internet nerd I am, I immediately jumped on FaceBook and Twitter to spread my exciting news. That was quickly reeled in. I wasn’t to talk about the contest until the February issue of iRun was published. It was an excruciating time. Not as excruciating as the workouts I was soon to embark on… but I will save that for another post.

For now, I just want to thank iRun for this amazing opportunity, Adidas for all the wicked gear (it fits perfectly and makes me look FAST), and most of all Tania for all her guidance and encouragement. It’s only been a few weeks but I can literally measure the progress I have made.

I can’t wait for the weeks to come.

Hi,

I happily posted my first blog, which I then accidentally deleted it.  So much for my technical proficiency!

My name is Chrystal and I am the privileged recipient of  the iRun makeover contest.  My goal is to run a 10K in less than a hour, which is easy for most but seems to elude me.  As my first post said, I am a tortoise in a world full of hares (at least from a running perspective.)

Today I went out from my run in my new Adidas gear, and it was wonderful to have real running apparel, not just cotton and old sweat pants.  I may be a convert to paying a bit more for this stuff.  I also used the MiCoach today for the first time, and really found it helpful as I always thought I was way slower than what I actually was.  Exciting.

As part of this make over process, iRun is asking us to blog.  I will endeavour to think of interesting things to write about, but right now I have to fold laundry and get ready for a new job next week.  Fitting running during times of change can be really hard, so I will let you know how it goes.

I’m planning a 23k run for tomorrow morning amidst some pretty serious wind and rain. (SIGH.) This will be my first long run since the half a few weeks ago, and I really feel like it’s time to get back at it. Also, due to my fairly constricting schedule, I can’t do this run on a different day. So, a-running I will go, in cold February rain. (Blerg.)

Anyway, now that my long run distances are above 21k (which always feels a little momentous to me since it’s an ominous halfway point), I’m really starting to concentrate on injury avoidance. I’ve been meaning to do doing some yoga once a week and have revamped my strength training to include more squats and lunges and this weird hamstring thing on the ball that I can’t explain.

This week, I stumbled across an article on ice baths (that I can no longer find). They sound… horrifying, yet are apparently really effective. I take the day after a long run off, but will be running 6k on Sunday. And I’d be lying if I said I wasn’t anticipating any pain or stiffness on Saturday.

Do you guys have any experience with ice baths? Do they cure day-after aches and speed up recovery? Or could I reap the same benefit from a hot Epsom salt bath (please say yes!)?

L-o-n-g Training Time for Beginners
& Casual Runners

24-week (6-month) Half Marathon Schedule for a 2:15 – 2:30 finish time. Download program details >>
Use this schedule if running 0-12 km/wk (0-8 mi/wk) per week by week 1. It starts you from scratch and gives you a long time to gradually build endurance and fitness. If this seems difficult, start with the Run-Walk Schedule to build running endurance and later move into this schedule.

24-week (6-month) Half Marathon Schedule for a 2-hour – 2:15 finish time.
Download program details >>
Use this schedule if running 13-20 km (8-12 mi) per week by week 1. It gives you a long time to gradually build endurance and fitness.

Run-Walk Schedule for Beginners
who do no exercise

16-week Half Marathon Run-Walk Schedule for 2:30+ finish time.
Download program details >>
Use this schedule if currently walking and doing little to no running. Read the notes on Why Run-Walk to learn how helpful this can be to get you started. If you find yourself handling this schedule easily, consider moving into one of the running schedules.

Short Training Schedules for 10k & 5k Runners and gym-goers who workout a fair bit

17-week Half Marathon Schedule for a 2:15 – 2:30 finish time.
Download program details >>
Use this schedule if running 0-9 km/wk (0-6 mi/wk) per week by week 1.

17-week Half Marathon Schedule for a 2-hour – 2:15 finish time.
Download program details >>
Use this schedule if running 10-19 km (6-12 mi) per week by week 1.

Short Training Schedules for Faster Runners experienced in the Half, 10k & 5k

17-week Half Marathon Schedule for a 1:45 – 2-hour finish time.
Download program details >>
Use this schedule if running 22-30km (13-18 miles) per week by week 1. Includes a speed workout each week.

17-week Half Marathon Schedule for a 1:30 – 1:45 finish time.
Download program details >>
Use this schedule if running 28-36km (18-23 miles) per week by week 1. Includes a speed workout each week.

5K Programs

8 week training program for those aiming to finish within 30 minutes

16 week Run/walk program for new runners

Download one of these training schedules to guide you through months of training. Read the criteria to decide which will work for you. Also, learn why you should be supplementing your running with some strengthening exercises and how you can get started.

5K Programs

8 week training program for those aiming to finish within 30 minutes

16 week Run/walk program for new runners

8K Programs

8 week program for those aiming to finish under 44 minutes

8 week program for those aiming to finish under 50 minutes

TANIA JONES is one of Canada’s most accomplished marathon runners with top placings in over 15 major marathons. Tania was ranked third in Canada for the marathon in 2006, held the title of 2002 Canadian Champion – marathon and was a member of Canada’s 2001 World Track & Field Championship team in the marathon. Tania is a unique individual who manages to balance elite athletic achievement in tandem with a successful corporate career as a pharmaceutical regulatory affairs professional and motherhood.

When we asked, “Who needs a running makeover?” the response from iRunNation was overwhelming!  After pouring through hundreds of excellent stories from deserving and enthusiastic runners, we faced the difficult task of selecting three members of iRunNation to participate in our inaugural program.

While every running life is unique, I found recurring themes and messages in the stories and dreams of the iRunNation.  We are concerned about injuries, fitting it in our busy lives, and food.  We are a driven group with dreams of running faster or running longer or being role models for our children and our peers.  I believe that the iRun Makeover participants we have selected will bring these themes alive for readers.

I’m thrilled to introduce Chrystal Fuller, Aleksandra Spalvins and Brock Skywalker!  Follow their blogs to hear about their transformations in their own words.

Chrystal, Aleks, and Brock will need to navigate through life challenges including career changes, heavy work schedules, winter weather, and charitable commitments to achieve their dream goals in May.  One of these runners is a rookie, with less than 2 years of running under her belt, yet she is determined to chase the marathon dream.  We may have discovered a hidden talent in our most experienced but untapped runner as he rips up the indoor tracks of his hometown for the first time.  The self-described ‘Turtle’ in the group is a fighter ready to wrestle a sub-60 minute 10k to the ground!

Over the next three months, Chrystal, Aleks, and Brock will be given coaching, technology, gear & shoes, as well as nutrition counselling, to support them on the journey to find the true runner hidden within.

Chrystal, Brock and Aleks have only just started on their journey and will begin sharing their stories next week.  Follow their blogs to hear about their transformations in their own words.