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.

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.”