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Calling all members of iMom (and Dad) Nation! Send us your training tips, and they could appear in the next issue of iRun

When I posted my ‘New Mom Training Plan’ a couple of weeks ago, featuring a few of the tricks and tips I’d learned re. how to fit training in with a new babe at home, I realized that compared to many accomplished mommy (and daddy) runners out there, I’m a relative noob when it comes to the various tricks of the running and parenting trade. So step away from that slick-double jogging stroller for just a moment and share  YOUR training tips for new moms and dads – they could be featured in the next issue of iRun, which will have an article on this very subject!

Email your responses to editor@irun.ca, including your name, age and hometown…or post your comments below if you prefer! Just remember to include your details and contact info if you want your post to appear in the magazine.

Our Next Book Club Selection

“The best pace is a suicide pace, and today looks like a good day to die.” 
Steve Prefontaine

GRANT:  Born to Run was a cool book. Now it’s time to decide what we will read next. I’m thinking we should pick a book that is the opposite end of the running spectrum. 

VICKY:  I like it. How about a book about Steve Prefontaine? You might not remember this but I had a Prefontaine phase last year where I rented all the DVDs about him. 

GRANT:  I’m sure you only watched those movies because you like Steve Prefontaine right? It wasn’t because Jared Leto and Billy Crudup were the leading men? 

VICKY:  Funny Grant but I must say Without Limits and Prefontaine were great movies. 

GRANT:  Who did you think did a better job portraying the running legend? 

VICKY:  To be honest with you, they were both great in different ways. The movies weren’t the same at all because they focused on different aspects of his life, which is why I really want to read this book so I can get the whole picture. The book I would like to suggest is called PRE:  The Story of America’s Greatest Running Legend by Tom Jordan. 

GRANT:  This could work because there are many interesting topics we’ll be able to discuss. For example, the making of a running shoe (ie. the Bill Bowerman and Nike story), coaching, speed work, track & field and the Olympics and more. 

VICKY:  Ok now I’m excited. So when do we start? 

GRANT:  Let’s start reading next Monday, May 3rd, 2010. Check back in a few days for the Book Bio and in the meantime, let us know what you think of our next book selection!

PRE

I am not immune to inferiority complexes

The other morning I had a heck of a time getting out of bed.  My muscles were still tender from my 32K weekend run, so a Monday morning “easy run” didn’t seem so easy.  But I laced up and off I went, and I’ll tell you, it was a slog.

Now, I have been running in my little town for nearly 6 years now, so I’ve sort of gotten to know the folks that I see in the mornings, at least in that “the lady with the red coat and coffee cup” or “dude with the really well behaved yellow Lab” kind of way.  You always notice if you see someone in a different spot, or there’s someone unfamiliar.

Of course, this day, of all days, would be the day that I encounter 4 (yes, four!) runners that I have never seen before.  All 4 were skinny, had perfect morning ponytails and really cool pants, and they were fast.  I mean fast. There were two women running together – my route converged with them for a short time before I could see nothing but their backs disappearing in the distance.  We went in separate directions after while – I think; I turned to go around the block by the school, and (I assume) they turned down the hill.

When I finally got to the hill they had (presumably) gone down, I saw another runner coming towards me.  Now, she wasn’t as fast, but to be fair, she was motoring up a really steep hill, and without missing a beat said “Isn’t it nice to finally have light in the morning?” with nary a pant to her breathing, and not a glisten of sweat on her brow – while all I managed was “lovely!”

When I got to the bottom of said hill, the first two ladies were popping out of a side street that I happen to know they’d have to have run a long way to emerge from that direction…in the same amount of time it took me to loop a short block.  As I saw them coming towards me that second time, I was passed by yet another runner – like I was standing still.  In fact, she might have broken the sound barrier because I didn’t even know she was coming until she blew past me.

The pair of ladies and I turned in the same direction again, and as their backs got smaller, again, I wanted to holler “I ran 32K on the weekend! I’m just on a recovery run!  I’m still sore!  Did I mention I ran 32K just two days ago?  That’s 20 miles!” but they were gone.

Probably just as well.  I mean really, that would have caused a scene.  It’s not like they pointed and laughed – they were all quite friendly (except supersonic girl, but in her defense, there were 4 of us converging on the same piece of sidewalk at the same time, and at those speeds, you have time to avoid a crash or say hi, but not both).  In fact, it’s probably downright self-centered of me to think they thought about me for one second longer than it took to say hello.  We were all just runners, out for a morning run.

But just so you know, it was a recovery run, and I had actually run 33K two days before, but I couldn’t convert that to miles in my head.

Connecting with nature

Since becoming a runner, I have inarguably forged a connection with nature that I didn’t have before I took up the sport.  That might sound a little corny, but it’s true.  There are a lot of reasons why that might be, not the least of which being the sheer amount of time I spend outside now, compared to my more sedentary days.

There’s a definite physical connection that comes from being out in the world – from smells that verge on being tastes, to taking a closer look at things you’ve never really paid too much attention to, to the feel of the wind on your skin and the ground beneath your feet.

Not only that, I end up visiting new places that I wouldn’t (or couldn’t!) have ventured in the car.  I have found places that I may have heard of, but had never been.  A classic example for me would be Belwood Lake.  I had driven past the conservation area at least a thousand times, and I could point it out on a map, but until I ventured out from town along the Elora Cataract Trailway,  I had never actually seen it.  Now I have not only seen it, I’ve been there when the morning mists were still hanging over it and there was no one there but me and the fishermen.

While running, I also have the benefit of moving through the world at a much slower pace than when driving.   I have the time to really look at things I had barely noticed before, like a house set back from the road that I drive every day, or the brook that runs under the narrow bridge.  I’ve also learned things I wouldn’t have – for example, cows actually do a lot more than just stand and sit in fields – they also run, jump and roll; they’ll even respond if you talk to them!

I guess what I am trying to say is that I have developed a new appreciation for my environment since getting back out into it.  I used to be disgusted by garbage at the side of the road because it was garbage; now I am infuriated because it pollutes the countryside.  I used to enjoy sunny days because they were lovely to look at; now I love sunny days because they are incredible to be out in.  I used to like listening to the birds because they sounded nice outside the window; now I love listening to the birds because they are a symphony surrounding me at 5:30 am.

Happy Earth Day!

A tale of toenails, trails and running

Toenail3“Never does the human soul appear so strong as when it foregoes revenge and dares to forgive an injury.”
Edwin Hubbel Chapin  

VICKY:  This morning, I read Dana’s blog  and I felt relieved that another woman runner had had a toenail injury such as mine. I felt like now, I could go public with my story.

GRANT:  Oh my gawd woman, you’re obsessed with this toenail injury.

VICKY:  Grant, this is serious. Our readers need to know that it can happen to them too. They need to know that simple little changes such as wearing the right sock, tying up your shoes a little tighter or buying shoes with more room for your toes can save their toenails.

GRANT:  Vicky, your nail is likely going to fall off. Accept it and move on.

VICKY:  It’s easy for men to say that because you don’t spend hundreds of dollars getting your feet pedicured so they look pretty throughout the year.  You don’t understand. Women love their toenails. I love my toenails and I want to keep them. I’m not hardcore like Marshall Ulrich.  

GRANT:  You’re right, I had forgotten that in Born to Run the author talks about how some people are such hardcore ultrarunners that they have their toenails surgically removed for good.

VICKY:  That is exactly what Marshall did. According to the author, Marshall is :  “an affable dog food tycoon who perked up his times by having his toenails surgically removed.” I also found this really interesting article from the NY Times about ultrarunners getting their toenails surgically removed and they talk about Marshall and Born to Run.  It’s actually quite interesting even though I would never do it.

GRANT:  By the way, holy six degrees of separation! Did you know Marshall Ulrich is currently running the Sahara desert with Ray Zahab and the i2P team in Tunisia?

VICKY:  Yes and he’s actually got a pretty cool blog set up to talk about the experience!

Post Partum Personal Bests

With race weekend just over a month away (gorp!) and my mileage starting to ramp up in earnest, I’ve been trying to squash the temptation to set a totally unrealistic time goal on what should just be a feel-good, half-marathon-distance romp – a celebration of the fact that I can cover 21.1k in running shoes less than 5 months after having a baby. (And let’s face it, since it’s a precious window of time where I won’t have to change a diaper, rock anyone to sleep, or – hopefully – get puked on, I should probably be aiming to drag it out as long as possible.) But sadly, that’s not the way I roll.

The question becomes, then, how to set a motivational-yet-realistic goal when I’m 1000% certain that I’m not going to be back in prime racing form by race day. “Prime racing form,” as defined by my pre-baby personal best, is a 1:42 half-marathon, though I considered anything in the 1:40’s to be a strong racing effort. These times were typically run during peak marathon training, though, when I was about ten pounds lighter and logging nearly double the mileage I am now – approx 70-80k a week, vs, the 35-40k of the present day. Oh, and those training miles were WAY faster.

To re-work my expectations in an appropriate way, I’m starting from the place of knowing that WHATEVER time I run on May 30th will be what my friend Tori terms a PPPB – a Post Partum Personal Best. I love the notion of the PPPB because it acknowledges how much our physical and emotional lives have been transformed by having a baby, and how any race effort thereafter is an unquestionable personal best. If I show up at the start line, I get a PB. And given how little sleep I’ve been getting lately, it will no doubt be one of the hardest fought PBs of my life.

That said, I always like to have some sort of number in mind. So, in order to make things interesting, I fed my 5k time from when I was 6 months pregnant (26:55) into the McMillan Calculator, and it’s given me a projected half-marathon time of 2:04:25. I figure as long as I can run faster than I did heading into my third trimester of preggo-ness, I’m doing alright. And if it takes me longer – well, you’ll know I decided to take the scenic route in order to dodge one more diaper change.

Running: a feast for the senses

bbqI love involving all of my senses in my running, and that holds true for my sense of smell.  What better time of year for enjoying fragrant runs than right now?  Oddly enough, I am not talking about manure-spreading time in the fields – while I could write a whole page on that topic, I figured I would stick to the more positive side of things.

That’s right, I am talking barbecue.

As you know, I prefer to get my runs done in the morning (a whole different wonderful set of smells!).  However, at this time of year, I find that running in the evening is such a source of olfactory pleasure.   Even the scent of meals gone-by burning off during preheating is enough to start my stomach rumbling.

I am sure that tonight alone, I smelled grilled veggies in balsamic marinade, hamburgers, hotdogs, chicken, ribs, steak and sausages – all within 3 blocks!

Yes, when hitting a run after work, already tired and maybe a little hungry, that is certainly the ticket to taking my mind off of my heavy legs!

Protect your junk.

Anyone who has ever endured the mean, cold and dark streets of Edmonton in the middle of January likely knows a thing or two about what it takes to survive. With sheets of invisible black ice, dry air that hits the lungs like sheets of sandpaper, and blistering winds that can reach up to 20-plus kilometers an hour it takes a brave soul to venture outside.

Okay, so perhaps there is a touch of exaggeration in those opening statements. Truthfully, the streets of Edmonton aren’t that mean and between the hours of 8 a.m. and approximately 4:30 p.m. from November to March it isn’t exactly dark out – though it is a good day if the sun is shining. And as for cold, well I suppose in January the more accurate term would be “freezing.”

So who in their right mind would go outside under such severe temperatures if they didn’t need to, and for what possible reason? Runners of course! Who else is devoted enough, passionate enough and crazy enough to hold the opinion that a little bit of sleet, snow and ice shouldn’t keep them from honing their craft?

Darren Deveau, a 36-year-old who stumbled into his love of running two years ago, remarks with a quick wit and sarcastic humour about where his own drive to run in the winter comes from.

“I don’t do a lot of other sports and I dislike the treadmill. With the exception of getting fat, I am not sure what I would do if I didn’t run in the winter.”

While Deveau cracks jokes about his dedication to the sport, he also makes humble mention of his accomplishments. Deveau has lost forty-five pounds, finished fifth in his age group in one of Canada’s 5Peaks trail races, and completed three half marathons and one marathon.

Deveau is not the only Edmontonian with some exceptional gusto for the sport. The running community in Edmonton – or Alberta for that matter – is home to some of the most dedicated runners out there.

“I love winter running,” said Allison Stewart, 41. “I love that the air is so crisp and clean. I love that I’m not dripping in sweat or having my energy sapped by the heat. I love that my average pace is about eight seconds faster per kilometer in the winter. I love how beautiful the trails are when the trees are covered in frost. I love how the stars seem more brilliant on winter nights.”

Stewart’s affection for winter running might be unmatched, but in a city that has eight long months of winter and a mere four short months of summer, if Edmontonians didn’t learn to love (or at least tolerate) winter running, they wouldn’t have a whole lot of time left to train for race season. Fair assumption, right?

Think again. Edmonton’s running community seems to be unique in more ways than one. For instance, Edmonton’s Marathon Weekend is held at the end of August every year, unlike Vancouver, Ottawa, and Halifax, whose marathon weekends are in May.

While he can’t say for sure, Brian Torrance, the race’s elite athlete coordinator, believes the race’s date originally had more to do with trying to coordinate with other major events, such as the World Masters Games and the World Commonwealth Games, than trying to schedule around Edmonton’s drawn-out winters.

Indeed, the cold is but a mere afterthought for this northern city. Torrance believes that the race’s timing has more to do with celebrating Edmonton’s summer months and vast river valley then avoiding the threat of winter.

“Having the marathon in August is perfect, as it allows for a full summer of training,” said Torrance, remarking on Edmonton’s beautiful and long summer nights as ideal training times. “I would also rank the Edmonton river valley among the most beautiful trails in the world. They are endless and allow a training marathoner to get lost in their miles.”

Torrance describes Edmonton’s marathon as “first class”, and as one of Canada’s biggest second tier marathon events – with an overall yearly attendance of 3,500 – it appears he is not alone in this statement. Though, for runners like Deveau and Stewart, their dedication has less to do with sticking to a training regime and more to do with a lifestyle.

Both Deveau and Stewart agree that a deep love of running is where they find their strength to run year-round and soldier on through even the harshest winter months, and they have been rewarded for their dedication.

“Winter running has definitely increased my self-discipline.” said Stewart, “Having made myself run through an entire winter, including some days [this year] when Edmonton was the coldest place on earth except for Siberia, I find it easier to get out there on those tough days. I tell myself: ‘You ran when it was freakin’ cold out, you can do this too!’”

While it is true that not all Edmontonians are as brave or tolerant of the cold, opting to run the winter months away on the “dreadmill” or an indoor track, Deveau likes to point out that winter running “really isn’t that bad” with the proper gear. He strongly advises anyone thinking about trying winter running to wear a wind-blocking layer, adding quite eloquently: “To keep the wind off my nether regions. In my book there is no worse pain than the pain from a frozen junk.”

I can’t help but wonder though, if Albertan Westerners are conquering snow drifts and blistering winds by protecting their junks, how are the British Columbian Westerners defeating the puddles and rain storms? Rubber boots?

Whatever the case, don’t let it stop you from reveling in your runs, long or short, for training or fun.

In Life & Running,

Christina Weichel

The Garage Sale Gauntlet

800px-Yard_Sale_Northern_CA_2005Ahhhh, early Saturday morning.  The sun is shining, the birds are singing; the other runners, the dog walkers and I have the world to ourselves.  Wait – what’s that, up ahead?  A throng of people!  Cars everywhere! But it’s 7 o’clock in the morning!  On a Saturday!

That’s right, it’s garage sale season.

As I headed out for my long run, it was the coolest it had been in weeks – two degrees below zero, Celsius.  There was frost on the rooftops and cars, and a dusting of snow on the grass.  But there it was; it was unmistakable.  There were cars parked on both sides of the street, facing the right or wrong direction, with more cars screeching to a halt in the middle of the road.  People criss-crossing the street without looking.  I couldn’t even see the tables of stuff due to the crowd clogging up the sidewalk.

I don’t know about where you live, but where I am, this garage sale stuff is pretty serious.  All of the polite “excuse me’s’ and “sorry, could I just get through here’s” in the world just don’t cut it as people hold their ground scrounging around looking for something wonderful.  There are passive-aggressive postures over tables; elbows are up.  There is avoidance of eye-contact as people pretend they didn’t see someone else reaching for something first as they snipe it.  They’re oblivious to my tights and headband that say “I don’t give a hoot about depression glass or first-edition classic novels, I just want to get by.”  It’s dangerous, I tell you!  You are risking a sharp kick in the shin if your motion is misinterpreted by someone’s peripheral vision!

The safest way to navigate this situation is to cross the street.  But if it turns out that it’s a street sale, be prepared to run on the grass by the curb because the sidewalks aren’t safe, and neither is the road.  But watch that you don’t run in a straight line towards anything, even by accident, or you risk being tackled.

Post run meal

So what do you like to eat post run? I am pretty fond of a protein smoothie right away, and then a proper meal within an hour or so after that. Over the years we have experimented with many different smoothies, but lately have differed to one’s that are easy and quick to blend.

This week my smoothie preference has been this:

2 cups 2% milk

half a banana sliced (my wife freezes them in a container in the fridge for ease of use)

1/2 cup of frozen mixed berries (from the frozen section of the grocery store)

1/3 cup silken tofu (if you can get flavoured tofus go for it)

1 scoop of protein powder.

Blend on high for a minute or so. Consume right away.

Super tasty, super easy, and your muscles will thank you for it. That is the one I have been making this week. Next week I’ll post a new one, that I am making. NO sense in running the same routes every week, so why would you drink the same smoothie over and over.

As for the dinner portion. Tonight  made a simple but really tasty grilled fish dish. Grilled Halibut with chermoula crust and cous cous salad. This is a pretty great marinade with lots of flavour for fish or chicken. It’s great on the grill, so perfect for the summer time.

Chermoula spice marinade

  • 3 garlic cloves minced
  • 1 small red onion, roughly chopped
  • 4 tbsp chopped coriander
  • 1/2 cup flat-leaf parsley leaves
  • 2 tsp  cumin ground
  • 1/2 tsp coriander ground
  • 2 tsp smoked paprika
  • 1/2 tsp chilli flakes OR more if you like it spicey
  • 1/2 tsp turmeric ground
  • Juice and grated rind of 1 lemon
  • 1 1/2 tsp coarse sea salt
  • 1/4 cup olive oil

Mix all the ingredients in a bowl. Reserve about 4 tbsp to the side to drizzle on the plate just before serving. Pour remaining marinade over 4 halibut fillets and leave in the fridge for 1-2 hours. Grill or bake till about medium, which is about 5 minutes for a 5oz fillet. Serve with a side of cous cous salad for a flavourful meal that will replenish your energy stores and put a smile on your face.

Cous Cous salad:

1 cup regular cous cous

1.5 cups broth of your choice (chicken or vegetable or water)

2 cloves garlic minced

PInch of salt and pepper

1 can chickpeas rinsed

1/2 cup roasted pistachios

1/2 cup sultana raisins

1/2 cup cilantro chopped

Juice and rind of 1 lemon

Bring broth or water to a boil with garlic and salt and pepper.  Add cous cous and remove from heat and cover. Let stand for about 8-10 minutes.  Fluff witha fork and add remaining ingredients. Let sit for about 20 minutes before serving to allow flavours to marry.

You can easily make this dish look as stellar as it tastes by placing a large spoonful of cous cous in the middle of a plate. Top with the grilled fish. Drizzle with some reserved marinade around the plate.

Enjoy

IF you have a suggestion for a great meal leave it in the replies and we’ll make it and see how it tastes.