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Friday, September 27, 2024
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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.

Leadville: There and Back Again

“The Road goes ever on and on down from the door where it began. Now far ahead the Road has gone, and I must follow, if I can, pursuing it with eager feet, until it joins some larger way where many paths and errands meet. And whither then? I cannot say.”  J.R.R. Tolkien

lt100runprofile

GRANT: Wow.

VICKY: Wow.

GRANT: That is the elevation profile for the Leadville 100 Trail Ultramarathon.

VICKY: This is what the Tarahumara and Ann Trason ran. It’s to put some kind of visual to what is described in the book Born to Run.

GRANT: And of course at the end of that map they turned around and came back again.  Brutal.

VICKY: This is the kind of thing that mere mortals like ourselves just look at and marvel.  Afterall it’s one thing to run 100 miles (161 kilometers), but it’s another thing to do it up and down a mountain.

GRANT: Tell me about it.  On Tuesday I ran 7 K up and down the Gatineau Hills and it killed me.  My body aches all over.  It’s nothing like a leisurely long run on flat surface. This reminds me, what did you think about Leadville?

VICKY: I think the spirit of Leadville is captured by the quote from founder Ken Chlouber: “You’re better than you think you are and you can do more than you think you can!”.  Leadville has an amazing history to it that is explained quite well in the book.  It was basically a hard on it’s luck town before the trail race (and related races) brought increased attention and tourism to the area.

GRANT: And those related races are not all about running. Some are cycling races and one in particular is about to take the increased attention to a whole other level!

VICKY: Why is that?

GRANT: Well, Lance Armstong has been racing for the last couple of years at the Leadville 100 Mountain Bike Race (a route which roughly mirrors the ultramarathon).  In 2008, Lance finished second behind 6 time winner  and MTB legend David Wiens.  Last August, 38 years old and fresh from an amazing 3rd place finish in the Tour de France Lance came back to try again.  They’ve made a documentary about it called Race Across the Sky.  It is getting rave reviews, not just for it’s telling of the Wiens-Armstrong duel, but for a great collection of human interest stories associated with other racers.  It hit DVD shelves last week.  Check out the trailer…

httpv://www.youtube.com/watch?v=MUol4meP9H4

VICKY: Over the next couple of weeks we are going to be featuring profiles and stories from some of the World’s greatest ultramarathons including legendary races like Badwater, Comrades and the Canadian Death Race.

GRANT: So stay tuned!

The New Mom Training Schedule

I used to be big into training schedules. I would compare and debate the merits of Higdon vs. FIRST, Galloway vs. Pfitzinger, scouring each for the perfect alchemy of timing, time, pace, frequency, intensity and distance that would transform me into an flawlessly-conditioned racing machine. Would doing an easy run on Saturday before my long run Sunday (as per Higdon) help me by training me to run on tired legs, or hinder me by sapping the energy from such a key workout? Would ramping up my long run to race pace at the end (as per Pfitzinger) get me primed for race day, or burn me out before I toed the startline? How many days of running per week (a mere 3 for FIRST;  5-6 for the rest) were optimal for building endurance, but also allowing recovery? I asked and re-asked these questions over the course of training for six marathons and countless halfs in the span of four years. While I never settled on one plan that was an ideal fit, I was a firm believer that each was, for the right runner, a precise and foolproof recipe for success. And to train *without* such a schedule was to be without a safety net – to be ridiculously under-prepared for an endurance test that can’t be faked.

Then, baby Alexandra arrived, and precise training schedules were replaced by demand feedings, erratic sleeping, and a newfound fixation with diaper absorbency that has by far outstripped my old obsession with moisture-wicking running clothes. How, exactly, was I going to manage to follow a training schedule when I couldn’t predict what the next 15 minutes would hold, let alone the entire day or week? In the wise words of my training partner Sylvie, a multiple marathoner and mom of two, the new mom’s training schedule can only consist of “running whenever you can, sleeping whenever you must, and accepting that you will just always, always feel tired.”

And so it has been. I’ve ditched a tidy training calendar and its comfortingly boxed workouts to be crossed off week by week; instead, I’m training for the Ottawa Half-Marathon according to the following guidelines (since calling it a “schedule” is just too much of a stretch):

Run at least three times a week; although sometimes it’s more, sometimes it’s less.

Don’t let more than two days pile up between running days; although sometimes this works, sometimes it doesn’t.

When you have a chance to run…RUN! Even if it’s the day after a tough long run, or an especially sleepless night. If I waited for an ideal opportunity to get out the door, I just wouldn’t. Ever. Even to pick up the newspaper.

Give each run each week a purpose – short and zippy, long and easy, I try to change it up each time I go out in the vain hope that a bit of variety is at least sort of like having a training schedule.

Everything counts. I used to think anything under 5k wasn’t worth it; now I secretly count a brisk jog across the street to catch a traffic light towards my total weekly mileage.

No matter how many other runs I miss that week, the long run is sacred. And yes, there are weeks where the long run has been my only run.

Am I out of my comfort zone by taking such a relatively-unstructured approach to training? You betcha. But I also feel oddly liberated, like I’m truly setting my own course for the first time – one that fits me as both a runner, and a mother.

In Search of Adventure

Always in search of a new adventure...Where will this trail lead me?

 

Always in search of a new adventure...Where will this trail lead me?
Always in search of a new adventure...Where will this trail lead me? photo credit: Bob Walker

Hi everyone – Thanks for tuning in for this first trail running blog post!

Not easy to figure out how to start this one…I  suppose I could kick things off with a question back to you…Why do you run trails?

Trail running has always been a passion of mine, but one that I could never pursue until about 10 years ago.  I spent a big chunk of my life ‘chasing the dream’ as an elite athlete in the sport of cross-country skiing, and as such, spent a lot of time during the ‘dryland’ training season, running on trails – I loved it.  I ran and raced as much as my coaches would allow, but ski training was always the priority.  In 2002, I hung up the boards, happy and ready to move on to the ‘real’ world.  It was time to run! 

Fresh from retirement and hungry for competition of a different style, I chased the World Mountain Running circuit for a few years, eventually realizing that I didn’t really want to train at this level again…Been there – done that.  It wasn’t the level that scared me, it was the structure required to get me there.  All these years of following such intense focus had drained me – I simply wanted to enjoy the sport and explore new trails.  And so that’s what I did.

A few years ago, a good friend of mine (Bob Walker), set on a mission to write a guide to Mountain Running in the Canadian Rockies.  Although I personally thought he was nuts for taking on this venture, I agreed to tag along on his first few ‘missions’, knowing full well that any run with Bob would turn into an adventure – and did they ever!  But what really got me hooked was that for the first time since moving to Canmore (in 1995), an entire new network of trails opened up right in my backyard.  How could I have missed this?  So close, yet I had never bothered to step into the backcountry.

From one sweet (sweet) singletrack to another – I was hooked.  This is what I had been dreaming about of all these years.  Of course, chasing the ultimate singletrack was not without an adventure or two, like the time our ‘planned’ 3hr run turned into 8hrs!  Ouch.  But I’ll save those details for another time…

We all have our reasons to run…For me,  it’s the search of a new adventure – I suppose that this alone could lead to some interesting situations – I guess that’s where the ‘entertainment’ side of this blog will come from.  And along the way, I may even throw in some tidbits about training, racing and gear…although if you have any specific questions, by all means, fire away!

As for me, it’s time to go running again…I registered for this ‘thing’ called the Death Race in August.  Not quite sure what I signed up for, but I figured it would be a good adventure 😉

Thanks for following.

pv

How long should I keep my shoes?

Hello iRun world – hope everyone’s training is going well!  Now that we’re getting into that last training push for our Spring races, it’s certainly time to start thinking about when to replace our running shoes.  How long should I keep my shoes?  How far in advance of the race should I replace my shoes?  Should I wear racing flats for my race?  These are a few questions I’ll try to cover in this blog.

How long should I keep my shoes?  All kinds of guidelines out there, but it is generally recommended to change shoes every 600 – 800km or 6-8 months.  I find that this is generally pretty accurate, but an even better guide is often how your knees, shins and feet are feeling.  If it’s been around 6-8 months or 600-800km and you’re a little more sore than normal, probably a good time to change shoes (a good little tip to keep track of the age of your shoes is to write the purchase date in permanent marker on the midsole of the shoe).  If in doubt, go try a new pair on.  Amazing how worn out your old shoes can feel when compared to something new.

How far in advance of the race should I change my shoes?  Rule number one (for many things -not just shoes) is ‘nothing new on race day’!  If you are switching into the exact same shoe, two weeks prior to the race should give you at least 3-6 runs to adapt to the new pair.  If switching into something different (even if it’s a newer version of the same shoe), try to give yourself about a month in the new shoes prior to the race.  This way, you’ll have one or two long runs in the new shoes to make sure that there will be no surprises on race day (blisters etc.).  As tempting as it can be to switch into a fancy new shoe from the race expo the day before the race (especially if they are a great deal!), it is rarely worth the risk.   I would also say the same for clothing – nothing worse than finding out that new shirt that you’ve been saving for race day has a nice logo that causes 42km of chafing!

Should I wear racing flats for the race?  Same as above in that you definitely don’t want to be trying anything new on race day.  If you’ve been using racing flats for training and are confident that they can get you through your race distance, than they certainly can save a few seconds.  That being said, saving a few seconds is certainly not worth losing minutes due to injury! 

Good luck at your races!

Ryan

The Runner’s High is REAL

This isn’t what I had planned to write about when I sat down at my keyboard today.  My coworkers have been really great this week as I have tried to keep a lid on it.  But I just can’t help it.

My name is Karen, and I’m an Endorphin Junkie.

I suspect that those who deny that there is such a thing as a Runner’s High just have yet to experience it.  There is some science to support its existence, but me, I don’t need proof.

When I ran Around the Bay on Sunday, I just ran.  I looked at my watch several times and tried to adjust my pace, but it didn’t work.  I didn’t count the kilometres – but I read the quotes on the markers.  I didn’t do the math in my head to see how far I had left.  I looked at the sights, breathed in the smells, listened to the sounds, and felt my feet hitting the ground.  I powered up the uphills and tore down the downhills with reckless abandon.  I marveled at how strong I felt so late into the race.  I just ran.

When I entered Copps Coliseum, I didn’t see the clock – I even forgot to look up and see myself on the giant screen.  I didn’t try to pick off the runners ahead of me, I didn’t even really hear the crowd.  It was just me and the finish line.  And when I crossed it, my hair follicles and my teeth tingled.  My breath caught in my throat and my eyes itched with that brief tickle of tears welling before disappearing just as quickly.  I was euphoric.  Now, it is Wednesday night and I am still jazzed.

The naysayers may say that I was just beaming with the pride of accomplishment.  They might say that I am experiencing the joy of a job well done.  Heck, I don’t really know what they’d say.  But I’m not really fussed about it, to be honest.

I know the Runner’s High is real, because I’m living it – that’s all the proof I need!

A lot of work goes a long way

Hey Folks, sorry it’s been a while since my last post!  I’ve been struggling to A) Come up with something really really interesting and B) Find the time!  I work at a cycling shop and as you can imagine this is a busy time of year!!

Anyhow I went to Hamilton this past weekend to do the Bay and Back 5k.  Now this is tough to tell people because they say oh wow that’s a long way to go for a 5k, yes well i’m working up to 30 okay, I plan to do one in 2050 when I have lost my sanity.  I have nothing against long races like half’s, 30 k or marathons I admire your patience but some of the folks that do these long races need to try and understand short races through my eyes, it can be very challenging!

For instance have you ever opened up a race with a 2:48 first km?  That can really make it challenging to do another 4 afterward.  Yes this really is what happened, let me go back and describe the lead up to the race.

Over the winter I did a lot of cross country skiing, running, and some spinning.  Most exercise sessions were a good hour to 3 hours long and really when I exercise by myself I can get carried away and I work pretty hard but at least I work hard for a long time so I work my base.  Thank god for these long workouts because that’s what saved me in the second half of that race, I was strong enough to power through a fast opening pace and hang on!

Obviously because this is a speed blog I also need to tell you the importance of my speed work.  I did probably 8 to 10 good solid sessions on the indoor track this winter, a fleury of different intervals ranging from 200m to 2000m all of which played an important factor in my fitness for this first race of the spring/summer season.

I’ve always done a really good race imitating workout 10 days out from an important race, now I felt this race was important since it would set the tone for the season so 10 days prior to this past sunday I hit the track for a 5km interval workout.  I opened the workout with a 1 km to set the tone and then move into 2 km interval working that middle section of a race where you need a strong rhythm.  After about 3km whether it’s mental or physical you tend to lose that rhythm so did an 800m focusing on staying strong and trying to run around or faster than my race pace.  The final km or so is always wild and that’s where speed endurance kicks in and you need to be sharp and ready to make a move so I finished the workout with 3x 400m.  I did this workout on an outdoor track and I had to steeple chase a large snowbank so the times were inaccurate and really all I needed was to make sure I felt like I was working hard!

Anyway the race went superb I was predicting a 15:50 given my workout times and past experiences with the distance.  I ended up running 15:02 for 5th place out of 2000 people.  A previous teammate of mine took the win with an impressive 14:10.  It was a great day and even though I am ecstatic and shocked with the time I now think of how sweet it would be to see 14.xx so my friends I continue on my speedwork journey and I will do my best to keep you posted.

P.s if I had run 15:00 I could have gained free entry to the Ottawa Race Weekend 10k! Dammit!!