Running Wild

Seal among sharks

Last week, I wrote about cross-training and its benefit to runners.
I admit I was a skeptic until I started swimming last summer while training for my first marathon.
My friend, Robin, who was training for her first beginner triathlon (375m swim, 10k bike and 2.5k run), coaxed me into a pool one hot day last July.
“Just come and do your own thing,” she pleaded as I protested.
I got there all high and mighty, figuring this would be a piece of cake. I swam two lengths of the pool and was gasping for air.
Since that day, I have continued to swim once or twice a week and now 30 lengths is a breeze.
The best part is I’ve been injury-free ever since. For someone who has had a myriad of injuries, that’s a big deal.
But even better, I’m running faster — much faster than the times I ran pre-swimming.
So, this summer, I thought I would take the plunge and try a triathlon and see how it goes.
To prepare, I took a triathlon training swim course run by the Town of Aurora.
So once a week, I rest my legs and give my upper body the workout of its life.
For someone with no upper body muscles, this is no easy feat.
There are drills that entail one-arm swimming the length of the pool.
Other times, we are asked to just kick without using our arms.
Then there’s swimming with fists instead of open palms.
It sounds like a cruel joke, doesn’t it?
This week, just for fun, we swam the circumference of the pool all together, without any lanes.
I’m not sure if my instructor saw the deer-in-the-headlights look on my face.
After that exercise, I hold triathletes at an all new respect level.
It was fine until all the faster swimmers caught up to me. They were beside me, behind me, in front of me.
I kicked someone in the face by accident and I got swatted.
I felt like a seal among sharks.
I had a mini meltdown at everyone swimming beside me, touching my feet and swimming right over me.
The idea behind the training is to mock what will happen in a race.
It made me wonder how to get over this whole body space thing.
I know it will get better, as the first time is always the worst, but it’s just a matter of when.

Run to the newsstand

Over the weekend, I had the pleasure of pursuing two new running magazines that have hit the stands.
The beauty of both, iRun and Canadian Running, is that they are Canadian.
They focus on Canadian runners and Canadian races, which is a nice change from Runner’s World, While it is an established magazine and great to read, it only focuses on the big Canadian races and often that means a mere mention in its monthly race calendar.
iRun has just released its first edition and from features on Sydney gold medalist Simon Whitfield to Foreign Affairs Minister Peter MacKay, there’s no shortage of interesting material.
You can get the iRun’s first edition free at Running Rooms across the country.
Even better, if you are running in Mississauga next weekend, this past weekend or are in Ottawa in two weeks, you can a year’s subscription for free. How can you beat that?
Canadian Running has everything from nutrition to training tips and advice on running injuries.
In its May/June issue, a profile on Jann Arden and her running experience is among the features.
In short, having gone through both of them over the weekend, it’s two thumbs up for both these mags. They have different styles and both fun to read.
Who needs Runner’s World when you can get just as much information with a Canadian flavour?
Happy trails, everyone.

The last few weeks

When I looked at the date this morning, I smiled.
It’s May.
It’s almost here.
The marathon, that is.
For those of us training for spring marathons, we’re almost finished training.
There are a few races scheduled for the next two weeks.
A running pal of mine is running the New Jersey Marathon this weekend.
Good luck,Paul! Do us proud.
May 11 is the Mississauga Marathon, which most people I’ve trained with over the winter are running, and May 25 is National Capital Race weekend in Ottawa, where I will also run.
After almost 18 weeks of training, these past few weeks can be among the hardest, as the little aches and pains start to nag you, you’re tired and, let’s face it, waking up at 10 a.m. and grabbing a latte on a Sunday morning instead of running is becoming more and more appealing.
Running is 80 per cent mental and 20 per cent physical. The last 10k of a marathon is not done on ability, but plain guts.
It’s having a mental argument with yourself about how you are feeling.
Right now, the mental is important, too, as you try to convince yourself of everything from the fact you are ready, to the idea a pain niggling you, is not a giant injury.
You have to push it all aside.   
Last night, during a chat with the people I’ve trained with, it’s clear the mental side of things is taking over.
With less than two weeks until Mississauga, most of them have reached the paranoia stage — something with which I am very familiar. If you work with or have a spouse or friend who’s a runner, you know the stage very well.
It usually sets in about three weeks before race day. Everything is humming along and then your colleague sneezes by your desk.
I tell them to go away and immediately apply hand sanitizer. I’m sure every runner out there does the same thing. You survived 18 weeks of training and don’t want all your hard work foiled by a head cold.
The important thing to remember during the last few weeks is you are ready. An ache is just your mind playing tricks on you, for the most part.
Here are a couple of inspirational quotes I look to in the last few weeks before a big race:

“The body does not want you to do this.  As you run, it tells you to stop, but the mind must be strong.  You always go too far for your body. You must handle the pain with strategy ... It is not age; it is not diet.  It is the will to succeed.”
— Jacqueline Gareau, 1980 Boston Marathon champ

“There’s no such thing as bad weather, just soft people.”
— Bill Bowerman

“If you feel bad at 10 miles, you’re in trouble. If you feel bad at 20 miles, you’re normal. If you don’t feel bad at 26 miles, you’re abnormal.”
— Rob de Castella, winner 1983 World Marathon Championships

Cross-training great way to stave off burnout

Most runners run because they love it.
There’s nothing better than pounding the pavement, taking whatever angst you have and expending it in a good way.
While most runners don’t have to be asked twice to go for a run, trying to get them to ride a bike or go to the pool can be a battle.
But cross-training is a great way to improve your running by making you stronger and it also helps you avoid injuries.
There’s a myriad of sports to choose from that are effective for cross-training.
Swimming is great because it helps balance out the muscles in your upper body with those in your lower body. You can use a pull buoy between your legs to force yourself to only use your upper body, which will build strength.
Cycling is also a good cross-training sport because it helps strengthen your lower legs. If you have a sensitive IT band or are prone to IT band injuries, be very careful as use some of the same muscles as you do when running.
Yoga is great for building strength, flexibility and getting a good stretch after a difficult run.
Weight training is great for overall strength. Running tends to develop certain muscles unevenly. For example, running helps develop quadriceps, but not hamstrings as much. Imbalances in muscles can lead to injuries.
Most importantly, trying new sports helps kill the burnout you suffer after doing the same thing four to five times a week for months or years.
If you are worried about how to fit in cross-training with training for road races, start by dropping a run and doing one of the above sports once a week.
It will do a world of good.
By the way, any of you Hartwell half runners out there? Let me know how the course was this year.

Cream of crop turns out in Boston

Robert Kipkoech Cheruiyot ran straight into the record books Sunday, becoming just the fourth man to win three consecutive Boston marathons.
He won in a time of two hours, seven minutes and 46 seconds, just 32 seconds off the course record he set in two years ago.
The women’s winner is no slouch either.
Ethiopia’s Dina Tune was the first woman to finish in two hours and 25 minutes, 25 seconds, two-tenths of a second ahead of Russian Alvetina Biktimirova.
Then there was Lance. Lance Armstrong that is.
After hanging up his bicycle, he has donned running shoes and has shown he can be quite impressive without two tires to help him along.
Two hours and 50 minutes was Mr. Armstrong’s time. I was impressed, particularly since he always says he can train harder.
Boston is great, because it is the cream of the crop of not only elites but the weekend warriors who slog it out when they are away from their regular jobs.
We had a few runners from York Region down at the marathon. Among them was Dr. Robert Graham from Richmond Hill, whom I had the pleasure of profiling before the event.
He had a great race, running his first Boston Marathon in roughly three hours and 44 minutes.
Congratulations to him and all the runners.

It's marathon day

Good Morning on Boston Marathon day.
It has turned out to be a beautiful day in Boston, if not a little too hot. Good luck to all those representing York Region today. Do us proud.
If you know anyone running or are interested in how Lance Armstrong is doing, you can track them here.
The only marathon that participants must qualify for, today’s event is the most prestigious of marathons, so good luck to everyone.
Now, I must warn you, it is officially the season to chafe as I learned the hard way Saturday afternoon.
While temperatures were beautiful for golfing, gardening or going for a walk, for runners, this weekend’s heat was a killer.
With the heat comes chafing, a very painful part of summer running.
Basically anywhere the material from your workout clothes could rub your skin, you need to apply Body Glide or old school Vaseline to act as a barrier. Some argue Vaseline stains, so I restrict its use to my feet, where I tend to get a bit of rubbing.
Chafing is a nasty part of running for men and women. For men, nipple chafing can end up bleeding through a shirt. Watch at any race and you’re bound to see it.
Thankfully, we have sports bras, but they can be another source of chafing, under the arm or where the bra ends.
Shorts can cause chafing on your thighs too.
I’ve had skin scraped off my back from a tank top getting bunched up.
It’s very painful and you usually don’t notice it until you set foot in the shower. Then you know exactly where your workout gear rubs against you.
Also with the sun getting stronger, it’s time for sunscreen — something I also forgot this weekend —which is essential in protecting your skin.
This weekend is the Bob Hartwell Runner's Challenge in Aurora and if any of you are running it, let me know. I’m interested in the course changes.
Until I write again, happy running.

Lots of runs to choose from this summer

With spring and summer racing season upon us, there are several races runners can choose from over the next few months.
I thought I would run over a list of my favourites, in case you’re missing some of the best ones.
These are in no particular order, although I’ll try to keep them in some kind of order.
April 27 is the Bob Hartwell Runner’s Challenge.
This consists of a half marathon and walk, 5k race and a two-person half-marathon relay.
I ran this last year when it was scheduled two weeks earlier and, while I loved it, it is not for the weak-willed because of the many hills along the course.
It is a challenge, but that’s why I enjoyed it.
I have heard the course has been changed this year, so for those of you running it, fill me in on what it was like. I plan to do it again sometime and would love to know what the changes are like.
May 4: The Sporting Life 10K. I love this race.
I have run it three times and would run it every year if I could. What could be more fun than sprinting down Yonge Street with almost 10,000 other people?
Fun, fast and good swag. This is a definite for any runner, veteran or newbie.
May 3: Spirit of the Care, Richmond Hill
This 5k run/walk is in support of York Central Hospital's Breast Health Centre within Diagnostic Imaging.
May  24 and 25: Ottawa Capital Race Weekend
You want to see a city embrace runners?
Go to Ottawa.
You will feel the love on the streets, in restaurants and, most importantly, along the race route.
This has a half marathon, 5k, 10k and full marathon.
I did my first half there four years ago and I was thrilled with the crowd support. The best you will get in Ontario.
Well organized, flat and scenic, everyone has to go to Ottawa at least once.
Oh yes and the medals spin in the middle, can’t forget that. This year anyway.
There are a tonne of races all through the summer as well.
Two I enjoyed running last year were the Nissan 10-miler (16k) down in Toronto’s Distillery District and the Mid Summer Night’s Run at the end of August also in Toronto.
The latter is a 30k and 15k road race that takes place at night, a departure from the usual 7 or 8 a.m. starts. Again, a well-organized race with a beautifully done medal, it’s pretty cool to run through the streets at night. Just make sure you stretch, not like me last year. Not used to the night race thing, I had a shower and passed out, without stretching or eating and thought I was paralyzed the next morning.

Shooting the breeze helps focus runners

My first note is to tell you to set your PVRs for Tuesday night at 8 p.m. on PBS.
There is a one-hour program, called Marathon Challenge, about a group of people, who have never run before, who are training for the Boston Marathon.
The timing couldn’t be better, of course, with Boston a week from today.
Thanks to Aurora runner Sandy Bonia for letting me know about it.
The web link will be at the bottom of this post.
Today, I am writing about those amazing things you talk about on long runs.
Yesterday, in a span of just about three hours, we talked about whether guys should wax or shave their legs and chests ... don’t ask. The weirdest things come up when you are with people for that long.
We talked about injuries, sailing and all sorts of things.
In the many kilometres, I’ve covered, I’ve talked about bowel movements, movies, the hockey game the night before, horse racing, families, Newfoundland and travel.
We never really run out of anything to talk about.
Crazy conversations also serve as a distraction from whatever might be bugging you on a long run.
You actually know it’s trouble when nobody is talking.
There was one run last winter, where five others and I set out for a 26k run in —30C weather with wind beating us down at every turn.
Nobody said a word for that entire run.
It’s a good source of laughter now, of course, but not at the time.
But conversation is what keeps us laughing in the face of knowing how much longer we’re going to be running.
Which reminds me the reason I started thinking about conversations in the first place.
For any long-distance race, you are training for the long run is meant to be done at a conversational pace. Which means it should be done so that you can have a conversation.
The long run is simply to get the body used to running that far not to race it every time.
As you get different goals you can adjust that however.
Until next time happy road running.
To learn more about the PBS documentary Tuesday night, go to www.pbs.org/wgbh/nova/marathon/program.html

Do your speed work, it's good for you

I have a love-hate relationship with speed work.
My cardiovascular system loves it, but leg muscles hate it.
Just like when you were a kid and your mom tried to stress how important it was to eat broccoli, any instructor or running die hard will tell you speed work is a must when you are training for a long distance run.
I have grown up and now love eating broccoli.
I don’t know if I will ever grow up and love speed work.
A few weeks ago, I wrote about the benefits of hill training when we were doing it in preparation for our spring marathon.
We have finished that phase of training and now we are on to speed work, which we started last night. For the next six weeks, speed work will be a part of our routine.
For those of you wondering what speed work is, it takes on a variety of forms, but what it is, is running really hard for short intervals of time.
For example, some people like to use landmarks.
Starting with a light post, run hard until you pass two more light posts, do a slower run and then pick it up again.
Last night was a diet of Fartleks.
Fartleks you say?
What happens during this type of training is you get a group of people who line up in single file.
About four people is ideal.
The person at the back runs up to the front of the line.
Then the person who is left at the end does the same and you keep doing this for about a mile at a time with a rest in between loops.
It sounds kind of easy doesn’t it?
Well, it isn’t and by the fourth loop you want to die.
There are a couple of things runners should know about speed training.
The first is you should have a good foundation of running behind you before trying it and second know your body because you can really hurt yourself if you go beyond your means.
The whole idea behind speed training is to get your body stronger both in learning to adjust to lactic acid build up and from a cardio perspective.
A good friend and an experienced marathoner told me before my first one.
“Speed and hills are not to make you faster. It is more about survival. It’s so that you don’t walk the last 10k.”
I can say that is definitely the truth.
So now that my calf muscles have finally stopped hurting after last night’s run, I can hit the street for that next training session.
By the way, Tom, I’m not ready to face Chicago again.
I think I’ve decided I will go back there for my very last marathon.
It was supposed to be my debut marathon so I thought it fitting that it will be the closer instead.
That is, unless a certain group of running mates insist it be earlier, of course.
So, if everything goes accordingly, that should be somewhere around the 2038 marathon.
Happy running.

Marathon running hits big screen this week

If you are an aspiring runner or a hardcore fanatic, there is a documentary coming to a theatre near you April 9 you don’t want to miss.
Spirit of the Marathon is the first feature film to capture the essence, drama and unique spectacle of the 26.2-mile (42.2-kilometre) race.
It chronicles the trials and tribulations of three amateur and two elite athletes as the train and compete in the 2006 Chicago Marathon.
It’s a collaboration by three-time Academy award winner Mark Jonathon Harris, Telly Award winner and marathon runner Jon Dunham and producer/marathoner Gwendolen Twist.
I watched the world premiere two days before I ran Chicago last year and it was the most inspiring movie I’ve seen related to running. I still get goosebumps when I think about it.
It’s showing on the big screen at Cineplex Theatres and it’s worth seeing, even if you aren’t a runner.
I found it gave some members of my Chicago entourage, who aren’t runners, a new appreciation and perspective on what it means to train for and finish a marathon.
There’s comic relief, there’s tension and there’s plenty to admire as you watch the elites and the regular Joes train.
It’s playing in York Region at Colossus 19 in Woodbridge, Famous Players Silver City in Richmond Hill and Silver City in Newmarket, all starting at 7 p.m. April 9.
Go see it and tell me what you think.