Cottage Triathlon

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April 14, 2009

GRANT:

Easter is sort of the early and unofficial start to the cottage season. I was up south east of Algonquin Provincial Park (on a beautiful round lake). The lake was half frozen, but still I was dreaming of swimming… and running… and biking. I want to complete “The Cottage Triathlon”.

There is an island which is around 2K from the beach and the circumference of the lake itself is 30 kilometers. If I wanted to make this a full Ironcottage triathlon I would swim back and forth to the island, then bike around the lake 6 times, then run around the lake and add another 10K and a bit. But there is no way I will ever do that.

Instead what I plan and hope to do is a version of an Olympic distance triathlon. I will get canoed out to the island. From there I will swim 2K back (Olympic Distance Triathlon [OD] is 1.5K). Then I will bike around the outside of the lake (30K) (OD is 40K). Finally I will trail run the Olympic distance of 10K.

This last year I realized there are hundreds of kilometers of old logging roads adjacent to my cottage and they are perfect for running. Ébène and I scouted around this weekend.

What a great challenge for the summer!

Also (and this has nothing to do with running, but still cool) there were so many stars out this weekend and with the lake half frozen except for close to shore and no wind the stars were all reflecting in the water. They were reflecting so perfectly that it looked like there were stars in the sky and down below and if you leaned over the edge of the water it looked as if you were at the edge of the earth and staring down into space. Unbelievable!

I hope you all had a great long weekend.

Do You Believe in Me Like I Believe in You?

By

Terri McGillivray

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April 12, 2009

road2hope — My aunt Dianna, me and my daughter at the Road2Hope

Have you ever believed in something so completely, it was almost all consuming. I don’t mean that in a negative way though, I mean it in a very positive and powerful way.

I wrote about volunteers yesterday. And how important they are to making the difference between a great race and a bad one. I said that I would tell you a bit about my motivation for volunteering.

When I got back into running after my injury, I joined Esther’s running clinic. I think I may have alluded to the fact that she is enthusiastic about running. And she is very motivational. I consider myself lucky enough to be included in her running family.

My aunt Dianna, me and my daughter at the Road2Hope

I volunteered for one evening during the very first Road2Hope. I got to help out at the registration pick up table. What a hoot that was! I got to meet really amazing people. It was so much fun.

The next year, I got to know Esther a little bit more. I caught her enthusisam. I caught her love for, no her passion for running. And somewhere along the line, I figured out something really important. I was getting in on the ground floor of the most amazing thing I could ever do.

I was going to be able to help shape and mould a race from the bottom up. I was being given the opportunity to grow along with a great race. It was like being able to help mould and grow the Around the Bay Road Race when it was started one hundred some odd years ago.

I can’t think of a more incredible thing to do. And to be able to be mentored by Esther along the way! What more could I ask for? Maybe a sub 30 5 km run? Nah.

Run For Your Life: Fred Lebow and the NYC Marathon

By

Vicky and Grant

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April 12, 2009

GRANT:
The other day, I was telling Vicky about my quest to one day run the New York City Marathon. Of course, Vicky knows everything about movies so she immediately pointed me in the direction of a recent documentary called “Run for Your Life: the True Story of Fred Lebow and the New York City Marathon”.

VICKY:
It’s an amazing story! This all started when I first began running last year…I was searching for inspirational stories about women runners. I read about Canadian Jacqueline Gareau, first and only Canadian woman to win the Boston Marathon (I will write a blog about her shortly as she truly is a Canadian Running Hero). This lead me to the first woman to “officially” enter and run the Boston Marathon, Katherine Switzer. I read her autobiography called: “Marathon Woman” where I was introduced to Fred Lebow and the creation of the NYC Marathon. His story is truly inspiring and just when you think you can’t run that extra kilometre or that exra block, just turn to stories like Fred’s story and you will find that little extra bit of courage and energy.

The Long Run

By

Karen Karnis

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April 11, 2009

In case I’ve never mentioned it, my long run is my favourite run of the week. Whether the “S” in LSD stands for “slow” or “steady” is up to you, but the Long and the Distance don’t change, and they’re my favourite parts. Don’t get me wrong, I love running in general, and each workout for different reasons (with the notable exception of hill repeats, which I have a love-hate relationship with…or is it a hate-hate relationship?). But there’s just something about the long run.

Getting ready is a big deal; getting my stuff out the night before, actually eating breakfast before going, and making sure I am fully coated in Body Glide. It means getting comfortable early because I know I will be at it for a while. It means an entirely different kind of concentration, a beautiful awareness of my environment, or a blissful unawareness. It could be a nagging associative thought pattern (particularly if I have to go to the loo!) or a peaceful dissociation. It is just a gorgeous state of flow where it doesn’t matter if it is a good day or a bad day, a good run or a bad run.

I have more crazy stories about long runs than any other type of workout. Maybe it is a simple result of the amount of time spent at it that makes that probability higher. When running with a group, there’s the opportunity to laugh maniacally at things that by all rights are not normally funny, but in that tired state of delirium that settles in after 2 or 3 hours, they’re hysterical. When you’re on your own there are the moments of laughing at your own stupid thoughts (or actions!).

Of course, there is the sense of accomplishment that follows. Later in the day when you’re out, or Monday morning at the office, when someone asks what you got up to. I’d be lying if I said I don’t derive at least a little bit of pleasure from the shock and awe that follows a nonchalant answer to the question “Oh yeah? How far’d ja go?”

Then there’s the food. Ah yes, this could be one of the reasons that this workout is my favourite. When running in a group we talk about food early and often. What we’d like to have. What we will have when we get back. And when we do finally tuck in to a cup of coffee with a plate of pancakes or waffles, a fresh bagel, or whatever it happens to be, it invariably tastes better than at any other time.

My Secret Is Not A Secret Anymore

By

Terri McGillivray

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April 9, 2009

nu-road2hope-medal — A proud moment. The new Road2Hope medal

Shhhh. Can I tell you a secret? I am really good at keeping some secrets. But some secrets are too good to keep. This is one of them.

I have been running with a really nice lady named Roxanne for a couple months. Roxanne had a secret of her own. She owns a trophy making business. Her award making business can provide things like trophies, giftware, resin figures. But the most important thing she does is to make medals for events. Doesn’t matter what kind of event, she can do it. Go to her website, www.aranawards.com you can see all kinds of information about what her business does.

The secret that isn’t a secret is the new medal for the Road2hope. Roxanne has been given the task of getting the newly designed medals ready for November. She promises the medals will be ready and a work of beauty.

I am so excited to be able to show you the new medal that Esther had commisioned. The artist is Peter McCluskey of McCluskey Design. The medal is just amazing. It is going to look just beautiful when it is presented to the finishers of the races.

I can’t wait for the first mock-up of the medal Esther gets to show her runners. There will be no holding back her enthusiasm for the sport or the city she loves so much. And it definitely won’t be a secret.

Triathlon: Easy as 1 2 3

By

Vicky and Grant

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April 9, 2009

OTC members in the Gatineau Park - from the OTC Facebook Group

GRANT:
Recently, I had the opportunity to conduct an email interview with Geordie McConnell from Sole Responsibility, iRun Magazine, and the Ottawa Triathlon Club. Geordie is a NCCP certified Level One Triathlon Coach.

Here is the interview!

GB: I have heard that Ottawa has more triathletes per capita than any city in North America. This is probably not true, but in any case, what is it about Ottawa that makes it such a hot bed for triathlon?
GMcC: We do have a lot of triathletes but, no, I’ve never heard of a per capita rating. Why is the sport so popular here? The first key is the city’s incredible geography with ample lakes and rivers, trails and parkways. In some cities you have to drive 20 minutes out to find a suitable place to ride. Due to our parkway system and Gatineau park, we can ride safely from downtown a 100km in any direction. The second reason for the sports popularity is events. Over the 13 weeks of our race season there are only two weekends there is not a race within an hour’s drive. It is the efforts of race organizers like Terry McKinty from Somersault Promotions that give us a place to play!

Simon Whitfield visiting the OTC - from the OTC Facebook Group

GB: You are one of the key coaches for the the Ottawa Triathlon Club. You are also the founder of Sole Responsiblity (an Ottawa based running club). What is it about group athletics that you are passionate about?
GMcC: (Not a founder of SR itself but a founder of the Ottawa Running Club, part of SR.) Adopting and maintaining an active lifestyle is very challenging for most. Over my years I have found one element that makes exercise much easier to do: FUN! One of the keys to fun is sharing the experience with a group of like-minded individuals who all agree that enjoyment is a top priority. You start with fun then add in training based on the latest of scientific principles to assure participants get the results they’re after. If you have fun and see results, what more is there!

GB: What are the major benefits of training in a group?
GMcC: Firstly, let’s acknowledge that group training isn’t for everyone. Many enjoy the solitude of training. However, one of the key advantages of group training, besides the aforementioned fun, is accountability. Knowing that others are expecting you can be a powerful motivator to get those shoes on and get out the door. The group dynamic also results in a sense of community and the establishment of friendships; this is like gold in this day in age of ear bud head phones and big screen tv’s. The ability to train in a group also puts you in a place to gain enormous knowledge from coaches and the other participants. One last thing: in the right environment, training with others will push you to acheive goals you might have thought out of your reach.

GB: What is the biggest misconception about triathlon?
GMcC: Oh, easy one: we’re all superjocks who are training for the Hawaii Ironman. Here’s my take: Can you swim? Can you jog? Can you ride a bike? Presto: triathlete! You can participate in the sport if you have 3 hours a week to train for a Try a Tri, and you can do so with the equipment you already have in the garage and closet. If you have 24 hours a week to train and $20, 000 for equipment, don’t worry, we may have a spot for you as well 😉 It truly is amazing the range of individuals that have found a home in our sport.

GB: I have a hybrid bike. I bike to work on largely bike paths. Should I put tri-bars on it?
GMcC: It’s you, your bike and the finish line. There are no marks for styling. You could add a straw basket for your gels if it makes the race easier for you. If you do x time in your first race then train some more and do x minus 5 minutes in your next, you know that it was YOU that accomplished it. The key to the bike is that it is in safe working order, fits you well and is comfortable. Buy a little more expensive bike and you’ll find it to be more efficient and save you energy. Aero bars are great but if they are comfortable and the rider practiced in their use.

GB: I have heard it said that it is okay to enter a short course triathlon with a mountain bike, or hybrid bike. Is this for real?
GMcC: Totally – these are seen in every local race!

OTC Crew at Lake Placid - from the OTC Website

GB: Can you give us one piece of advice for…
GMcC: a. swimming: Keep you head down. This will bring your feet up (like a see saw) meaning you won’t have to kick hard to keep your legs up and body horizontal. Horizontal body = less drag, more efficiency. Save your legs – they have some work to do after the swim.
b. biking: Keep you cadence up. Pedal in the range of 85 to 95 revolutions per minute, choosing a gear that allows this. Riders too often push a big gear slowly which exhausts the legs prematurely.
c. running. Same thing: cadence. In both bike and run, when your cadence is slow you use up your fast twitch muscles which are not designed for endurance. Run at a cadence of 85 to 95 and you’ll recruit more slow twitch muscles, the enduring type.

GRANT:
That’s awesome! Thanks a lot to Geordie for taking the time to participate in the interview. He’s a great coach and resource for local athletes. If you want to know more about the Ottawa Triathlon Club check out their website. They have a great section on triathlon resources which includes training programs and advice for all different levels and abilities.

One Down…..lots to go!!

By

Tyler Chase

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April 8, 2009

So I did it. I went out for a run tonight, just like I said I would. Was there ever any doubt?? 😉

After the first 500M I got a cramp that lasted the whole run! Not as bad as it sounds considering the run only lasted 3km 🙂 At the 2.5km mark I had some lovely sharp shooting pain into my knee! Apparently my muscles in my back are a little tight and this is their way of asking me what the heck I am doing??

Overall I would say it was a success as I managed to get out and run 1 week to the day after injuring my back. I will have to take it pretty slow and do a number of shorter runs before attempting anything to crazy! (and by crazy I mean anything over 5km at this point…sad isn’t it)

I am hoping to get out tomorrow or if not then, atleast a couple of times during easter weekend to burn off the extra calories I am sure to enduldge in. I am sure my son will be getting lots of chocolate from the easter bunny and being the good dad that I am I will have to help him get through it 🙂

Blinded By The Reflective Stripe Light

By

Terri McGillivray

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April 8, 2009

pretty-hamilton — Using common sense means you can continue to enjoy beautiful views.

The Gazelle unknowingly is helping me to highlight another point in the safety tips post I started yesterday.

He was running during the daylight hours recently. He usually runs on the road. As a runner with a bad knee, he knows that running on ashphalt is better than running on concrete sidewalks.

He runs facing the traffic. You can always see the cars that are coming toward you. You can’t see the cars that are coming up behind you. He also makes sure that he obeys the rules of the road. You can’t run if you have been hit by a car after darting out in the road.

The Gazelle was crossing at an intersection. Where unfortunately, the driver of a car decided that the stop sign didn’t apply to him. “He missed me by this much,” said the Gazelle. He held up his thumb and pointer finger about two inches apart. The experience really shook him up. And got him thinking a little harder about personal safety when running.

Using common sense means you can continue to enjoy beautiful views.

Which leads me to another point. Make sure you wear some sort of reflective stripe somewhere. It is a little easier for drivers to see a runner if there is something to catch their eye. And check with your local running store, they usually sell LED lights for the times when you run and the sunset comes a little faster than you think.

Also, invest in identification. The Gazelle bought me an id holder for Christmas. It is reflective and is also waterproof. I can wear it around an ankle or my wrist.

Most of all, though use common sense when it comes to running. When one person in this running family is hurt, it hurts us all.

T Minus 1 day and counting!!!

By

Tyler Chase

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April 7, 2009

To what you may ask???? Running again of course! My back is beginning to feel normal again, well as normal as it can get for now. Walking and moving around are good, it’s the sitting and lying down that hurt the most. So I guess all I need to do is keep moving. Hmmmm I seem to remember a blog entry not too long ago where I was in a constant state of motion doing laps around my house (when I had a house) with my daughter in my arms trying to get her to sleep. Ironic isn’t it, when I could use a crying fussy kid they are 5 hours away!

So there it is again, in writing that I will get out and run tomorrow. But before I go I wanted to share with you what some of you said you do to cope with injuries.

Drink (not the last time you will see this suggestion)
be pregnant and eat a ton of crap. (Thanks Kel, you really know how to help out your brother 🙂)
shop – mainly for shoes as the rest of the body is not typically up to snuff. (no thanks)
Watch People running on TV (no problem, especially if it is Jack Bauer chasing a bad dude…or cousin Joe being a bad dude)
Sit in front of the TV with a snack (very doable)
spend the weekend in Cabo with a rare single malt scotch and a box of Cohiba Siglo’s (fun I am sure but unfortunately not possible)
drink. (familiar theme here, submitted by the same person no less)
Drink Light beer and don’t push yourself (have you been watching me for the last week??? long live the beer king 😉 )

Thanks to all of you for your input and check back Thursday for my update on how my run went….hopefully it won’t be in the snow!

Be Careful Out There

By

Terri McGillivray

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April 7, 2009

scenic-hamilton — Always be aware when you are running

People have compared me to the class clown. One of my college teachers suggested I give up training for the professional she taught and take up stand up comedy. But today I am giving up the class clown for a serious topic.

I went to the CBC website today. It is one of the few websites I can get at work. Then to the news portion. There as one of the top headlines was one that jumped out on the page at me.

“Mounties scour Vancouver park for clues in jogger’s killing. ”

I read the article. A very nice lady in the Vancouver area was killed while she was jogging. The story explained how she went for a jog everyday in a park. And how passionate she was about running.

It got me thinking about safety tips for joggers. Both men and women.

One of the first tips that came to mind is to always have a running partner. Which is why I think joining a running clinic, like the Runner’s Den is such a great idea. You not only get encouragement and support from people who enjoy the same activity as you, but you get the added bonus of a number of people running along the same course.

Another tip if you do have to run by yourself, is make sure someone knows where you are going and when you are going to be back.

One safety rule which I sort of break, don’t wear earplugs or anything that is going to distract you from the sounds around you. I wear my MP3 player when I run, but I try to keep one earbud out. I hope that having one ear free will reduce my risk.

I’m going to think about other tips and post them. If you have other tips, please feel free to pass them along. And I’ll try to include them in the next blog. In the meantime, in the immortal words of the Sargeant on Hill Street Blues, “Be careful out there.”