Peter Butler studied accounting in university, but when it came right down to it, he knew he couldn’t go from an impressive running career to a sedentary office job.

It all began in 1972 – as an active 14-year old kid, Butler tried out for Cross Country to fill in time before the hockey season started, and it turned out he was pretty good.  He was living in New Canaan, Connecticut at the time, and at the last meet of the season, became the first freshman to win the Fairfield County Junior Varsity title.  Just like that, he retired from hockey to focus on running.

Butler studied Arthur Lydiard’s training methods and ran his first marathon in 2:36:55 – a week after he turned 16.  At age 19, he finished 7^th in the IAAF World Junior Cross Country Championship, then set a Canadian Junior 10,000m record of 29:10 that stood until 2010.  As part of a long list of accomplishments, he got his 10,000m time down to 28:40 at age 21.  By then, he felt like he had reached a plateau at that distance, so he decided to train properly for the marathon.  In 1985, Butler won the California International Marathon, setting a course record of 2:10:56 – which also happens to be the second-fastest marathon time ever clocked by a Canadian.

So what do you do with that kind of passion for running and some business knowledge?  Butler and his wife, Karen, who is also an avid runner, wanted to make a living doing something they loved, to coach others and to promote healthy lifestyles. So together they founded a specialty running store called FORERUNNERS in 1986, and now, 25 years later, the store’s 2 locations still serve the Vancouver running community.

In 2010, the Canadian Association of Running Specialty Stores named FORERUNNERS the Canadian Store of the Year, not just for their business success, but also for their work in the community and contributions to the association. Butler says, “we try to serve our community for their running needs with knowledge, passion, integrity and desire. There are lots of places to buy shoes and other running gear in Vancouver and we pride ourselves in working hard to satisfy each customer so we can be their store for life.”  Butler and his wife love coaching runners through their store clinics and are heavily involved in the local running scene.

One of the store’s major contributions to the community is their involvement with the First Half – a half marathon that sells out in less than 4 hours every year. The event is completely run by volunteers – there isn’t even a paid race director – and all of the net proceeds go to the Children Variety Club of Vancouver.

Mizuno came on as a sponsor of the First Half in 2009, much to Butler’s delight.  “Their product is excellent and continually improves,” says Butler.  When asked about his favourite products, Butler is quick to recommend the women’s Wave Rider 14 as the shoe his customers can’t get enough of.  He’s also thrilled with the Wave Cabrakan trail shoe, and is looking forward to the all new Wave Enigma for Fall 2011.

While Butler can’t train like he used to, the passionate runner is sure to get out for about an hour each day and Karen gets out 4 to 5 times per week – they ran the First Half in 1:37 and 1:52 respectively.  “At 53 it is critical that I continue with exercise and maintain fitness,” says Butler.  “We will continue running for the rest of our lives, body permitting!  It is what we do.”

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

10K Programs

Train to run a 45 minute 10k

Train to run a 60 minute 10k

Reduces stress levels…everything’s right there, organized, ready to go for any weather condition.

10 MUST-HAVES IN YOUR RACE SURVIVAL BAG

[ 1 ] Find a Great Bag

WHAT TO LOOK FOR:
> Pick a size you can carry on a plane

> A Shoe pocket is great to keep your shoes separate from your clothing

> Wet Dry Pocket (for after the rain!)

> Water bottle holder

> Straps that work for you!

TIP: Carry your bag and all items on the Plane!!

[ 2 ] The Right Shoes – A Foundation for Success!

WHAT TO LOOK FOR:
Ask your Running Specialist Dealer! Try Mizuno’s Precision Fit on-line to know what you need!

TIP: Your feet swell during your run, so don’t worry about the size. Listen to your Running Specialist!

[ 3 ] Socks – One of the most overlooked pieces

WHAT TO LOOK FOR:

> DryLite for summer, Breath Thermo for winter.

> Constructed arch rings that hold the sock in place.

> Ventilated areas for temperature and moisture release.

TIP: Ask your Running Specialist whether a padded or “skin” sock is right for you.

[ 4 ] Technical Underwear – Layer 1

Women: The Right Sport Bra

> Wearing the wrong size bra is like wearing the wrong size shoes

> 70% of us are making that mistake.

> Determine your true bra size and the one that will give you the most comfort and support. (Either pull-over compression style if you are A or B cup size or more supportive bra-style for larger cup sizes)

WHAT TO LOOK FOR:

> Obviously the right size!

> Right support level for High Impact

> Moisture Management Fabrics

TIPS:

• Have at least two…they will last longer and will be more comfortable

• Losing weight or inches will change you bra size

• Replace every 6 months or when your bra feel’s stretched out

• If your straps leave deep, red marks or dig into your shoulders, you probably need more support. Look for a bra with wider straps, a wider band at the bottom, and fuller side coverage

• DO NOT replace your bra right before a race, you may experience chafing!!

Men: The Right Sport Brief (Optional)

Offers additional support and is usually made of moisture management material to keep you cool and dry

WHAT TO LOOK FOR:

>  Right support for High level of Impact

> Moisture Management Fabrics

TIP: Have at least two…one for your bag, one in the wash.

[ 5 ] Technical Singlet or Tee Shirt – Layer 1

Object is to stay Cool and Dry!!

WHAT TO LOOK FOR:

> Performance Fabrics like DryLite, Dryscience, Transpor, Dri-Fit, ClimaLite, etc, that wick perspiration from the skin and dry quickly

> Tee’s and Singlets specific to running for freedom of motion.

TIPS:

• Don’t be afraid to wear fabrics close to the body. In order for performance fabrics to work, they need to lie close to the skin.

• Moisture Management Fabrics help prevent friction, prevent chafing, keep you cooler, allowing you to be more comfortable.

• Race what you train in – don’t risk cafing in a new top on race day

• Dress like it is 10 degrees warmer – remember you warm up during the race!

[ 6 ] Running Shorts – Layer 1

It’s about fit and fabric!! Two ways to go: Woven or Knit.

WHAT TO LOOK FOR:

> Micro-fiber shell fabrics that provide durability, yet are incredibly soft, extremely breathable, and won’t chafe.

> Micro-fibers are quick-drying, drape beautifully, and stand up to repeated washings. Moisture Management Liners with anti-microbial finishes that wick moisture and resist order causing bacteria.

TIPS:

• A pocket can come in handy, especially in a marathon (gel, candy, money)

• Never try a new pair of shorts on race day.

• Again size doesn’t matter, comfort and fit does. All companies have their own size scale.

[ 7 ] Tights – Layer 1 or 2 A necessity for cooler days

Keeps your muscles a little warmer.

Come in loose or tight fitting varieties.

WHAT TO LOOK FOR:

> Elasticized waistband with flatbraided drawstring

> Flat seam construction (no bulk)

> 4-way stretch in Lycra

> Moisture Management fabrics in Loose Fit

TIPS:

• More panels in a lycra tight, the better the fit.

• Key pocket comes in handy.

• Good layering piece

[ 8 ] Technical L/S Top – Layer 1 or 2

Depending on the season…lighter or heavier weight

WHAT TO LOOK FOR:

> Performance Fabrics like DryLite, Transpor, Dri-Fit, ClimaLite, DryLite, MzO, TECHNIFINE, that wick perspiration from the skin and dry quickly for lighter weight.

> Performance fabrics that have some thermal properties as well as wicking like Breath Thermo, ProCore, Therma-Tec

> Silhouettes specific to Running

TIPS:

• Great layering piece

• Also great for after workout when cooling down

• A Zip helps to make this a layering piece, easy on-off over lighter tops

[9] Jacket or Vest – Layer 3

Protection from the elements is a must!

WHAT TO LOOK FOR:

> Micro-fiber shell fabrics like that provide durability, yet are incredibly soft and extremely breathable

> Micro-fibers are quick-drying

> PU Coatings that provide additional water and wind resistance

TIPS:

• Think light weight

• Functional pockets

• Packable is the best – they can be incredibly small now

[ 10 ] Hat – Layer 3

Protection from Sun, Rain, and Cold

WHAT TO LOOK FOR:

> For Sun- Light cap, preferably, moisture management with UV Protection

> For Rain- Waterproof breathable cap

> For Cold- Headband or Hat with thermal properties like Breath Thermo

TIPS: Throw all 3 hats in. You’ll need at least one of them pre or post race.

Optional but Toss-in!

Sunglasses

Vaseline or Glide

Sunscreen

Band Aides / Moleskin

Hair Ties

Plastic Bags (One garbage, two smaller baggies for feet)

Sport Watch

Sports bar / snack

Bib Buttons – prevent snagging your nice tech tees!

Camera – don’t forget to take great shots pre and post race!

WATER!! – stay as hydrated as possible the day before the race

Gels / Sports Drink – stick to what you have trained with, don’t try something new on race day!

YOU ARE READY TO GO!! GOOD LUCK!!

I mentioned that I saw a personal trainer last week, didn’t I?

One of the things he did was weigh me and test my BMI. I’ve long ago made peace with the scale, and although I step on it about once every two weeks, it rarely surprises me. I can guess where I am by how my body (and clothes) feel (ultimately, much healthier guidelines than a number on a scale, but that’s a topic for another day).

I had my BMI tested once, about 19 months ago. It was 26% then, and 23% last Friday. Both are totally within the healthy range. To be honest? The fact that there is 30lbs of fat, pure fat, on my body is a little surprising to me and it kind of grossed me out. That’s a whole toddler of fat!

My husband reminded me that we need fat on our bodies and while yes, I understand that whole source of energy thing, it bothered me. Should it be lower? Is reducing my BMI something I should focus on? I wondered to myself. How low? Are these measurements accurate? What’s good, what if the outlined acceptable isn’t actually low enough?

Keep in mind, I have fairly skeptical opinions about “healthy body weights” as outlined by some two-dimension chart that takes nothing other than age, weight and height into the equation. And I think that BMI calculations don’t likely leave much room for the muscle mass on your body or bone density or anything else that might affect the number.

We are pushed into this form, women, men, athletes, the inactive, of what we should be, should look like. If you’ve ever felt like an overstuffed sausage when trying on running clothes because you are neither tall nor lithe, you’ll understand what I mean. And I guess while I’ve made peace with the scale, I haven’t completely been able to let go of the notion of what I should be.

My husband generously booked me an hour with a personal trainer at his gym last week (we go to different gyms) to talk about some good exercises for marathon training.

I skipped my long run that day so that my legs would be fresh. Or should I say “fresh” because holy lands. After a few sloooooow sumo squats, I was trembling like a… well, not like you’d think someone who puts in 40+km a week should! (It was humbling, let’s say.)

So, apparently my core is weak and my shoulders are hunched and my legs fatigue easily.

Anyway, due to the fact that my legs are still sore and I am very much dreading my run this afternoon due to said soreness, I think that there might be something to this personal training. I’m not sure that the trainer I saw was the best match for me, but I’m considering asking one of the trainers at my gym to work with me over the next couple of months.

Do any of you have any advice or experience with trainers? Any tips you’d like to share?

It was bitterly cold this morning. And I was planning on running 10k.

I don’t mind winter running, I really don’t, but lately? I don’t know. I don’t mind the cold, I don’t mind the layers,I don’t even really mind the mucky/icy sidewalks. But weeks and weeks of all three? Well, I find myself biting my tongue harder and harder so as not to complain.

But before I hit 1k today, I had to take off my balaclava. Which was weird, since the wind chill was apparently -25C. But the sun? The sun was warm you guys, warm.

Mostly, right now it feels like winter will never, ever, ever end (as it always does mid-February). But every once in a while, I’m reminded that soon, it will be March. And soon the snow will melt to slush.

The snowbanks may be too high to see around the corner, but I swear spring is there. Waiting, hiding even. But I felt it today. In that warm, wonderful, beautiful sunshine.

“Exercise is really important to me – it’s therapeutic. So if I’m ever feeling tense or stressed or like I’m about to have a meltdown, I’ll put on my iPod and head to the gym or out on a bike ride along Lake Michigan with the girls. ”  Michelle Obama

GRANT: THIS NEW RUNNING PRODUCT IS AMAZING!!!!!!

VICKY: What is it…  and why are you yelling?

GRANT: I’M LISTENING TO MUSIC WHILE WE ARE TALKING.  I BOUGHT THIS THING CALLED “ONE GOOD EARBUD“.  IT’S INCREDIBLE.  IT’S THE GREATEST INVENTION EVER!!!!!

VICKY: What’s so good about it?

GRANT: IT’S LIKE REGULAR HEADPHONES, BUT THERE IS ONLY ONE OF THEM.  ONE EARPHONE, BUT WITH STEREO SOUND.  THE SOUND IS INCREDIBLE…. BUT YOU CAN STILL HEAR OUT OF THE OTHER EAR.  IT IS GREAT FOR RUNNING.  IT INCREASES YOUR SAFETY.  YOU ARE MORE AWARE OF YOUR SURROUNDINGS….

VICKY: And you are really annoying to talk to!

GRANT: PROBABLY, BUT SERIOUSLY THIS IS THE BEST RUNNING PRODUCT I HAVE EVER SEEN.  I WOULD ALSO CONSIDER IT IF I WAS BIKING.  THE BEST THING ABOUT IT IS THAT YOU NEVER HAVE HEADPHONES TANGLED UP ANYMORE.  I HATE THAT.  “ONE GOOD EARBUD“.  CHECK IT OUT!

VICKY: Sounds pretty cool, but what does this have to do with reading?  This is supposed to be a blog about reading, not shameless plugs for products.

GRANT: NO SHAMELESS PLUGS.  I AM IN NO WAY AFFILIATED WITH “ONE GOOD EARBUD’.  I JUST THINK IT IS AN INCREDIBLE PRODUCT THAT EVERYONE WHO HAS AN iPOD SHOULD TRY… AND THIS IS ABOUT READING.  I JUST DOWNLOADED “OMNIVORE’S DILEMMA” ON AUDIOBOOK.  I WILL TAKE IT OUT FOR THE LONG RUN THIS WEEKEND.  I WOULD LIKE TO REPEAT AGAIN…. “ONE GOOD EARBUD“.  I LOVE IT!!!!

I had planned on running last week’s half marathon as a training run. But as often happens in races, the energy and adrenaline took hold and I ended up with sore, tired legs the next day. Nothing wrong with an easy week! I thought to myself.

Wednesday the roads were a mess and the wind was fierce. So I headed to the treadmill for the first time in… years. And after two kilometres, I got off, because wow, I forgot how much I can’t stand the treadmill. Not because it’s less of a run or anything remotely snobby, but only because it’s so boring to me. Part of what keeps me distracted when I run is the scenery. Ooohh! A bush! Ohh another runner! Oooh the OCEAN! Part of the mental cleanse that is running for me is also being in the fresh air. Huffing and pudding that stale, slightly sweaty gym air just wasn’t the same. So I did an extra sent of weights and called it a day.

Yesterday I had a list of things to do that involved driving all across the city. I sadly looked at the themometre: -20C. The upside of training is that it keeps you focused enough to run. The downside is that sometimes those runs are in -20C. I waited an hour and by the time I got outside, it had actually warmed up significantly. Still cold, but not nearly so horrible as I had expected.

The roads are messy around these parts. It’s that frozen, packed snow each morning melting into loose slush by afternoon stage of February. It’s been cold this week and snowy most days, which although it hasn’t amounted to much, has caused enough clouds to mostly hide the sun. Basically, what I’m saying is that I’m starting to get a bit tired of winter. The cold, maybe? Or maybe just the fact that my best friend and parents are in Florida and I keep seeing people’s Cuba and Jamaica vacation pictures on Facebook?

How is your running going? Do you head inside to the treadmill or bikes? Swim at the pool? Brace the cold and crappy conditions? Or just stop running until spring?