Congratulations Bright runners and walkers! It was so great to be out there running and enjoying this day with so many of you. There were indeed some dedicated runners and walkers among us! Aunty Joe running with the stomach flu and Mom running the last 10 km with a wicked calf cramp - they both gave new meaning to the word "determination". Mike, Kasey, Julia and I also ran the half and Mike beat us all - rumor is that he did it with only one training run. However, I suspect that chasing down Mountain Goats qualifies as some pretty decent training. We finished in time to watch the 5km runners and walkers - Keely and Hazel, Margaret, Timber, Dawson, Uncle How, Rod and Michelle and Baba and Aunty Hazel (apologies if I've missed someone!). So many others including Aunty Dee and my sister (Ellie’s Aunty Dee) and her family and Jim were out there cheering with sincere Bright enthusiasm. Being a part of these races and even watching them inspires a well of emotion in me. In part, I’m grateful to be fit and healthy enough to do this but I also am so grateful that I have so many beautiful people in my life to share this with.
At the BBQ after the run, it was great to see how all the “little” ones have grown and how they are developing as their own individual beings. I was entranced watching Hazel blow bubbles - her concentration unbroken for what seemed like hours - blowing, mindfully sending her breath through the plastic wand to create the biggest and the greatest number of bubbles that she could. I was fascinated watching little Brayden practice his fierce leadership skills behind the camera. Surely, his photo captured the biggest smiles from the group. For a moment, I thought forward 20 or 30 years and saw him again behind a camera, perhaps a photo journalist ....then I returned back to the present to see Kimmy organizing her miniature water balloons, taking great care to protect and preserve them. I watched my own precious Ellie follow her Aunty Dee and her cousin Taylor around, shy yet curious towards most everyone else. I felt like I spent most of that afternoon just watching - simply observing. Timber and Noah connected at the hip and then Dawson and Taylor also not leaving each other’s side. As I watched, I wondered if they will remember these moments.
I remember so clearly being one of the “little ones” (albeit always the oldest of all the kids) at these family gatherings. Cherished memories of me and my cousins at Baba and Grampa’s farm remain close to my heart - these times are long ago yet they don’t seem so. We spent many hours playing in the farm fields, picking berries, play acting and creating our own radio shows on tape. We wore gum boots and toques that Baba made us by hand. We ate sunflower seeds from the shells - seeds from great tall sunflowers that Baba had grown and then dried herself. When I remember back to those times spent with family and the farm, all my senses are stimulated: the smell of pastures and berry bushes and freshly shelled peas, the sound of Grandpa’s sneaky chuckle as he prepared to make his winning move in checkers or crib, the bitter crunchy taste of raw rhubarb (from our rhubarb eating contests), the brilliant diversity of color and species in the edible garden…the memories could fill a book.
These family gatherings make me a little nostalgic. Maybe there’s a part of me that just wants to be a kid again with the freedom to play and create without time pressures and responsibilities. I feel immense gratitude that we, our family can get together and that all of you are healthy and well and truly making this world brighter. But on Sunday night, I found myself missing you all - sad that our visit was so brief. All my little cousins are grown with their own lives and families - I see Timber and I remember when Mike was exactly that age impersonating Joan Jett into the cassette recorder. I can only imagine what it is like for Baba and Grandpa to see three generations grow before them. Time flies for sure but what a beautiful gift that we were all able to pause from our busy lives and enjoy a visit - to see the evolution of a beautiful family. Thank you all.
Tuesday, June 28, 2011
Tuesday, June 7, 2011
Stick to your plan man!
Just three weeks to go! Now is the time to stay focused and be smart. With only three weeks go to, stay committed to your plan and DO NOT try to make up missed workouts. Years back when I was fitness training, the most common mistake people would make leading up to a race was increasing mileage or intensity beyond the plan. Stick to your plan and if you are fighting illness or any sort of physical injury, scale it back. It's better to be slightly under trained as opposed to over trained, fatigued and at increased risk for injury. So if you'r doing the run/walk program, you should be gearing up to do a 16km this weekend, if you're doing the beginner run program - it's 18km and if you're doing the intermediate program, it will be 16km.
A few tips for your last long run and the next three weeks:
1. Run as though it was race day. The Scotia Bank 1/2 starts at 7:00am. My body is stiff as a board at this hour so this weekend, I'm going to make every effort to start my run this early. This is not an easy feat with the little amount of sleep I get. I'll be thinking of all of you out there with me!
2. Eat like it was race day. Eat what you would normally eat before a long run and give yourself enough time to digest. Carbohydrates (skip the bran buds for your pre-race meal though) and small serving of protein will do. During the run, use the fuel that you plan to use during the race.
3. Get your nutrition sorted. If what you ate for breakfast (above) did not sit well with you, practise eating different things for your remaining training runs. Same goes for fuel you plan on using during the run.
4. Check your shoes. Are your shoes on their last treads? Buy new ones now not the day before the race. Buy the brand you're wearing now if you've had success with them.
5. Get some rest. As you lead up to race day, make sure your easy days are easy and your rest days are truly rest days. A four hour hike plus 4 hours of yard work does not constitute a rest day.
And most of all, enjoy your runs. Celebrate that you are healthy enough to run. One year ago, I could barely hike 30 minutes without pain. Yesterday, I did a 21km trail run. It was awesome. My legs feel a bit toasted today but I am loving the fact that I am able to explore my neighbourhood - places that I could never travel by car - by foot. When I'm running, it's a time where I feel like I can be fully present. I can absorb and observe what's around me or just listen to the rhythm of my breath. I celebrate that my health allows me to move my body in this way and do something I love - to run.
I hope you are loving it too!
A few tips for your last long run and the next three weeks:
1. Run as though it was race day. The Scotia Bank 1/2 starts at 7:00am. My body is stiff as a board at this hour so this weekend, I'm going to make every effort to start my run this early. This is not an easy feat with the little amount of sleep I get. I'll be thinking of all of you out there with me!
2. Eat like it was race day. Eat what you would normally eat before a long run and give yourself enough time to digest. Carbohydrates (skip the bran buds for your pre-race meal though) and small serving of protein will do. During the run, use the fuel that you plan to use during the race.
3. Get your nutrition sorted. If what you ate for breakfast (above) did not sit well with you, practise eating different things for your remaining training runs. Same goes for fuel you plan on using during the run.
4. Check your shoes. Are your shoes on their last treads? Buy new ones now not the day before the race. Buy the brand you're wearing now if you've had success with them.
5. Get some rest. As you lead up to race day, make sure your easy days are easy and your rest days are truly rest days. A four hour hike plus 4 hours of yard work does not constitute a rest day.
And most of all, enjoy your runs. Celebrate that you are healthy enough to run. One year ago, I could barely hike 30 minutes without pain. Yesterday, I did a 21km trail run. It was awesome. My legs feel a bit toasted today but I am loving the fact that I am able to explore my neighbourhood - places that I could never travel by car - by foot. When I'm running, it's a time where I feel like I can be fully present. I can absorb and observe what's around me or just listen to the rhythm of my breath. I celebrate that my health allows me to move my body in this way and do something I love - to run.
I hope you are loving it too!
Wednesday, May 18, 2011
Race Caps
For those of you that haven't yet registered, there are now race caps for the 1/2 marathon and the 5km event. Go to www.canadarunningseries.com to register for your event.
Sunday, May 15, 2011
Rapid Recovery
Most of you training for the 1/2 will have completed between 9 - 11 miles by now. First off, congratulations on your consistency and for getting in the miles.
I'm finding it tough to get out on the road these days when the trails are literally a hop and a skip from my door step. Though most of my runs are on the trails, I try to get out for at least one run a week on the roads just so my body won't be shocked by pounding the pavement for 13.1 km on June 26th. For me, running on roads requires longer recovery. So, for this post I have a few tips to help us all recover a little faster and feel good for the next workout.
1. Replace Fuel - get in a small meal of carbohydrates and some protein ideally 15 - 30 minutes of finishing your long run. Nut butter on whole grain bread is good snack that you can make quickly. Add a banana if you're really hungry.
2. Elevate your legs - After a run, keep moving your legs around for 10 minutes or so and then lie down and elevate them for a 10 minutes.
3. Keep your legs cool - Some recommend soaking the legs for 5 - 10 minutes in cool water. If you don't have that kind of time or tolerance for cold water, try turning on the cold water in the shower for 30 seconds and alternate it with the warm. Do that a couple of times. If you own a hot tub, remember that a hot water soak immediately following your run will actually slow down recovery.
4. Move your legs again. Go for a walk later in the day to keep the circulation going. It doesn't have to be long. Even 15 - 30 minutes will do. You're also better off to walk the next day instead of taking the day off completely.
5. Massage your muscles. Know someone with good hands? Get them to give your legs a rub down. Tell them, it's all part of your training plan. Alternatively, just book an appointment with an RMT.
I just came back from a 2.5 hour trail run. I don't know if I covered the mileage I had set out to do (no GPS) but I think I made up for any difference with the climbing. Going to sneak in a little stretch and elevate my legs before Ellie wakes up. Happy running.......
I'm finding it tough to get out on the road these days when the trails are literally a hop and a skip from my door step. Though most of my runs are on the trails, I try to get out for at least one run a week on the roads just so my body won't be shocked by pounding the pavement for 13.1 km on June 26th. For me, running on roads requires longer recovery. So, for this post I have a few tips to help us all recover a little faster and feel good for the next workout.
1. Replace Fuel - get in a small meal of carbohydrates and some protein ideally 15 - 30 minutes of finishing your long run. Nut butter on whole grain bread is good snack that you can make quickly. Add a banana if you're really hungry.
2. Elevate your legs - After a run, keep moving your legs around for 10 minutes or so and then lie down and elevate them for a 10 minutes.
3. Keep your legs cool - Some recommend soaking the legs for 5 - 10 minutes in cool water. If you don't have that kind of time or tolerance for cold water, try turning on the cold water in the shower for 30 seconds and alternate it with the warm. Do that a couple of times. If you own a hot tub, remember that a hot water soak immediately following your run will actually slow down recovery.
4. Move your legs again. Go for a walk later in the day to keep the circulation going. It doesn't have to be long. Even 15 - 30 minutes will do. You're also better off to walk the next day instead of taking the day off completely.
5. Massage your muscles. Know someone with good hands? Get them to give your legs a rub down. Tell them, it's all part of your training plan. Alternatively, just book an appointment with an RMT.
I just came back from a 2.5 hour trail run. I don't know if I covered the mileage I had set out to do (no GPS) but I think I made up for any difference with the climbing. Going to sneak in a little stretch and elevate my legs before Ellie wakes up. Happy running.......
Sunday, April 10, 2011
Marks of Progress
Every long run I do is a milestone. Having not trained for any type of endurance event since well before Ellie was born, every long run I do is the longest run I have done in a couple of years. Cool. After knee surgery, running five consecutive minutes was an achievement. Today, I ran two hours. I feel great. Though distance covered is an obvious mark of progress, there are other signs that I’m returning to the runner that I once was:
1. Life is beautiful especially when I’m running. I can be grumpy and stressed an hour before I start my run. Yes, hard to believe but it's true. In the middle of running up the mountain, my mindset changes as the sweat emerges from my pores. It's like I rid myself of an unwanted layer of myself. Life seems perfect. I appreciate the moment and the beauty of my surroundings. I have an overwhelming sense of gratitude for my health and my ability to run and everything amazing in my life.
2. Two consecutive days without sweat leaves me cranky. Okay, maybe this isn't a a sign of progress because I’ve always been cranky if I don’t exercise. Sweating is essential to my physical and mental health. As I get a little fitter, I miss the sweat even more when I’m unable to fit it in. I had to travel to Banff for a conference recently and though I got in a 45 minute run on the treadmill on one day, the conference and the travel left me so bagged that I was too tired to run for the next two days. I was tired AND cranky.
3. Weather is no barrier. This winter, we’ve run in a whole lot of rain and a whole lot of snow. It’s the beginning of April and even today, I hit snow heading out towards Norvan Falls. Otis loved it! I was inspired watching him leap through the snow banks as I squished through the slushy trails. We were soaked and cold…we plodded on.
4. I have a favourite flavor of Cliff Shot Bloks. I believe in eating whole foods as much as possible. But a banana stuffed in my camel back is not a tasty treat after 90 minutes of running. So, I’ve been experimenting with the candy flavored cliff blocks. So far, my favourite is Margarita...
5. I can do a long run after a hike with my 35 lb child on my back. Yesterday afternoon, we hiked up the trail near the back of our house. I wanted to see if I could still carry Ellie on my back now that she is toddler size. The hike normally takes 35 minutes. It took about an hour with Ellie on my back but we did it (Dora the Explorer theme song goes here)!
6. I can run home. Last weekend, I had to catch up on some work at the office. The only way of fitting in a run was to use my body to transport me home. I looked out my downtown office building window and considered the distance. I could see upper Lynn Valley but it looked a long way away! I looked out west to see the Lions Gate Bridge – even that looked far away. I laced up my shoes and headed out anyway. I ran through the park, over the bridge and past Lonsdale. I made it back to my hood feeling spent but not run over. For me, that was a mark of progress.
I hope you are all enjoying this training journey and making your own discoveries as you explore the world through running. What are your signs of progress?
Wednesday, March 30, 2011
Finally!
Hello friends and family! Well it's been exactly 2 months since Pat and Pam's surprise 60th birthday party! It was the night before the party that I injured my knee! Although I have maintained my schedule at the gym, I haven't been able to run since last week, which was the first week of the beginner training schedule! Lucky me! I am on target with that schedule and still pain free! Pam and I did our 7 km run on Monday morning on the beautiful Mission Creek Trail. She very politely matched my slow pace! Must admit to walkiing several times during the run but I made it. We had a guest runner named "Molly", a beautiful golden lab that Pam is taking care of. So.... the three of us enjoyed the beauty of nature, the creek, ducks, birds and the early signs of spring! I've had a few emails regarding the "reunion" part of this event, with hotel suggestions and dinner/brunch venue ideas. I think the priority now is to find out how many of us require a hotel reservation. Is your preference to have the dinner/brunch the day prior to the event or the day of the event? It would be special if we could all participate! Please post your comments and preferences or send me an email and I will continue with Pam to research our options. On a personal note, I have sold my business (Deeco Spa) and will be finished at the end of April. This is exciting for me as I will have so much more time to train for the half marathon, travel, and enjoy my friends and family! A special thanks to Corri for organizing the communication and training schedules. Now, I'm offically a "blogger"!! Happy training everyone! Dee
Saturday, March 26, 2011
Guest Post by Julia
I just looked through the training programs. Is it bad that the beginner one looks really hard to me? I'm using the schedule Dad made for me when I ran my first half marathon. I asked him to design it for a couch potato who wanted to go from no fitness to finishing a half marathon in about 5 months. I run 3 times a week. 2 short and one long. At the beginning, one of my short runs includes hills. Towards the end, one of my short runs is done at a slightly faster pace.
I think the key for me is consistency. I have a problem with rationalizing run avoidance. This time, I am proud to say, I haven't missed one yet. It's really been helping me with stress management. I have also learned a new technique to improve pace....go to the gym just before closing so that you have to push yourself to finish the distance in time. Okay, it might be a good way to get an injury, so follow my advice at your own risk, but take it from me....it can really inspire some fast running :)
In closing....here are my current top 3 running music picks. I have no shame:
1. Baby by Justin Bieber
2. I'm Running by Mistress Barbara
3. Fire Burning by Sean Kingston
One more thing I found amusing about the training programs on the half marathon website....they all included runs after the race. I don't know about you, but I usually take at least a one month hiatus from all things gym related after I finish one of these things :)
I think the key for me is consistency. I have a problem with rationalizing run avoidance. This time, I am proud to say, I haven't missed one yet. It's really been helping me with stress management. I have also learned a new technique to improve pace....go to the gym just before closing so that you have to push yourself to finish the distance in time. Okay, it might be a good way to get an injury, so follow my advice at your own risk, but take it from me....it can really inspire some fast running :)
In closing....here are my current top 3 running music picks. I have no shame:
1. Baby by Justin Bieber
2. I'm Running by Mistress Barbara
3. Fire Burning by Sean Kingston
One more thing I found amusing about the training programs on the half marathon website....they all included runs after the race. I don't know about you, but I usually take at least a one month hiatus from all things gym related after I finish one of these things :)
Wednesday, March 23, 2011
Guest Post by Pam
I’ve been doing pretty well with my running and decided to go with the Beginner Running Schedule! I did a few minor changes to fit my schedule, (I know, I know, I’m retired; what schedule?!) Well, I teach Zumba on Mondays, so had to adjust slightly! Anyway, this is the first week of the REAL DEAL, and up to this week I have been feeling great, my knee has been awesome and then POW! My Achilles tendon starts acting up! I’m trying hard to ignore it and hope that it just goes away, but it’s still there. I will ice it and try and rest on my rest days; but I’m committed to dog walking for a friend this week and still have another four weeks of Zumba, as well as rehearsing for a dance show case in May, so hopefully I’ll be able to do this!
The weather has been fantastic for running and all of our snow has finally melted, so the timing is perfect! Mom has crocuses blooming in her garden and I even have some spinach growing in mine! Yup! I planted it late in the season last year and it’s starting to pop up now! Anyway, Spring is here and what better time to train for a half marathon!
The other day I helped Mom pick out a pair of good walking shoes. She’s planning on walking the 5km route during the Scotia Half. Yeah Mom! Anyway, she put on a pair of Saucony runners and started running around the store! (Gee, maybe she’ll run it!) She’s been out walking every day since!
Perhaps we should start planning for a place for the out-of-towners to stay and a venue to get together? Anyone have any ideas?
Hope there is a Spring in everyone’s steps! Good luck with your training!
Pam :)
The weather has been fantastic for running and all of our snow has finally melted, so the timing is perfect! Mom has crocuses blooming in her garden and I even have some spinach growing in mine! Yup! I planted it late in the season last year and it’s starting to pop up now! Anyway, Spring is here and what better time to train for a half marathon!
The other day I helped Mom pick out a pair of good walking shoes. She’s planning on walking the 5km route during the Scotia Half. Yeah Mom! Anyway, she put on a pair of Saucony runners and started running around the store! (Gee, maybe she’ll run it!) She’s been out walking every day since!
Perhaps we should start planning for a place for the out-of-towners to stay and a venue to get together? Anyone have any ideas?
Hope there is a Spring in everyone’s steps! Good luck with your training!
Pam :)
Wednesday, March 9, 2011
Choose Your Run Training Plan
I hope you have all successfully managed to build your base and you are now comfortable running 10 to 12 km continuously without soreness. The real training is about to begin. As you may already be aware, there are some great training plans available on the Scotiabank 1/2 Marathon site. You can access beginner to advanced plans designed by Coach Jenny Hadfield or from Forerunner's Coaches. I invite you to take a look to see what would best suit your current running level. These plans start March 21st so until then, keep running 3 times per week, with your long run at 10-12km or so. Keeping going with the core exercises two times per week or try this total body workout that will complement your running. If you have any questions about which plan to follow, send me an email or post a comment here. Remember these plans are generic and don't accommodate our individual needs - be prepared to adapt a little. I'll post training tips from now through June to complement these plans but I'll leave it to you to choose the appropriate training schedule. Happy Running.
Monday, February 21, 2011
Nine is a Milestone
Check out the poll feature I've added on the right hand column.Since some of you haven't figured out how to add comments, this should be an easier way to determine if everyone's on track. Check it out!
And if you're wondering how I did, yes I fit in three runs and got in my 9km yesterday. When I plotted out my route using Gmaps, it looked a lot longer than I thought it would! I ran the 9km mostly on trail and without a doggy to watch over or a stroller to push, it was sort of freeing. Just me and my heavy breathing! With many long distance events under my feet, it seemed odd to celebrate 9km but it was a milestone for me as I don't think I've run that distance since I was about four months pregnant with Ellie. I thought that I had run 9km in the last year before surgery, but now knowing how long it takes me to run that distance (I'm a whole lot slower!), I can say that this Sunday was a first in a while! I ran on both Saturday and Sunday just to fit in in but the legs feel good. You can read what I was thinking about on my Saturday run here.
So for this week: three runs, one of which should be 10km. Make sure you map out the distance for your 10km route and feel free to run the other two for time (this should be shorter 30 - 45 minutes or so depending on your pace). Keep up with Core workouts and be safe out there!
And if you're wondering how I did, yes I fit in three runs and got in my 9km yesterday. When I plotted out my route using Gmaps, it looked a lot longer than I thought it would! I ran the 9km mostly on trail and without a doggy to watch over or a stroller to push, it was sort of freeing. Just me and my heavy breathing! With many long distance events under my feet, it seemed odd to celebrate 9km but it was a milestone for me as I don't think I've run that distance since I was about four months pregnant with Ellie. I thought that I had run 9km in the last year before surgery, but now knowing how long it takes me to run that distance (I'm a whole lot slower!), I can say that this Sunday was a first in a while! I ran on both Saturday and Sunday just to fit in in but the legs feel good. You can read what I was thinking about on my Saturday run here.
So for this week: three runs, one of which should be 10km. Make sure you map out the distance for your 10km route and feel free to run the other two for time (this should be shorter 30 - 45 minutes or so depending on your pace). Keep up with Core workouts and be safe out there!
Monday, February 14, 2011
Remembering those who inspire
"I look at each one of your big Bright eyes
And see something that is energetic, but gentle and wise
Full of optimism and full of drive
Something special this Bright Family" - Kim
Six years ago today, we celebrated the life of our dear Kim - she left this world too soon but I believe her spirit lives on within us all. I remember Kim in this post because she was one of the most dedicated and inspiring people I have known. As we take on the challenge of running a half marathon, we need inspiration, dedication and encouragement so I’m going to share a little story about Kim.
Kim and I shared an interest in running and fitness and it was because of her subtle influence that I took up the sport of triathlon. Some time in the mid-90’s (yes, I’m getting old!) I ran the last six miles with Kim during her first go at the Victoria marathon (which she rocked by the way...). With a few miles to go, she was going strong and steady. She was already talking about her next goal. It was during these last six miles that we both agreed to take on a triathlon race. It was her idea! The conversation seemed insignificant at the time. Yet, it turned out to have a huge influence on my life. I thereafter bought a bike, started training and completed my first triathlon. And many more races after that. Eventually, the training became my social life, my active life, it influenced my work life and I even met my husband through the sport. Kim planted a little seed and it grew to be life changing. I know she influenced many others in this way.
Kim and I exchanged many emails and compared training notes – it was encouraging. Because of my work schedule, much of my training early on in the sport was done solo. Yet, I had this amazing training partner who was only an email away. Like you all, I miss her dreadfully. I wish she was still an email away so I could draw on that inspiration and steadfast energy. She is however in my thoughts and the inspiration lies there always - I don't have far to look. I will draw on that. I invite you to do the same. Find the people and things that continue to inspire you to get out there every day (or at least 3 days a week!).
So, in honour of Kim….no excuses! Three runs this week, longish one at 9km and two core workouts.
Happy Valentine’s Day!
Sunday, January 30, 2011
Hello Mr. Sunshine
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| Rice Lake, North Vancouver |
For the next couple of weeks, keep working on your three runs and start building up to about 10km by the end of the month. If your longish run is about 6km, do 7km this week, 8km the next week and so on. Try and make your longer run on the same day of the week - so that you have adequate rest between weeks.
After my last post on consistency, it is with some hesitation I tell you I only got in two runs this week. I know, I know...no excuses right? Well, I was single mom for the first half of the week so had no one to cover for me. Anyway, great run on Friday through the trails with O-dog and another good one this morning pushing Ellie around Rice Lake in the stroller. The fact that I was pushing 30 pounds of child and another 15 pounds of stroller has to count for something, don't you think? The picture here was one of our fabulous views from the run this morning. Awesome. Two runs..some awesome yoga practises and a weekend with family and celebrations. Love it.
Post a comment to let me know how it's going and what you'd like to see here. I'd like to open up this blog so there are other writers. If you want to be added as a contributor, please let me know.
Sunday, January 16, 2011
Consistency is Critical
What seems like a lifetime ago (actually about 9 years ago), I used to spend my Tuesday nights running for 3 hours. Then, I'd run for the same distance on the weekends and fit in a couple of bricks (cycle followed by running) throughout the week. I'm exhausted just typing this. Never would I have thought it would be difficult to schedule in three 30 minute runs in one week! My life doesn't allow for 3 hour training session anymore but there is still no excuse for not fitting in my weekly runs - my sanity depends on it! So 2 weeks in, 3 runs per week. Check! Knee feels good. How about you?
How did it go with your runs this week? Congrats if you fit them in and feel good. If you're not there, schedule them in now. Wherever you're starting from:
1. Be Consistent - if you only ran once this week, don't think about "making up" your missed runs or making one of your runs 1.5 hours. You may be able to do some juggling throughout the week but make sure you build in a rest day or a low impact cross-training day in between your three run days. Think of a missed workout as a missed workout and not something you have to make up. Consistency is critical to preventing injury and allowing for the progression of increased mileage.
2. Build time and intensity gradually - you might be able to run a 1/2 marathon today. It might take you a while and you might compromise your health by doing so but you could probably do it if there was a $10,000 vacation on the line. Building mileage slowly and gradually will increase the joy of running and again, reduce chances of injury. Beginner runners know this. Runners that have had to reduce mileage or have taken time often have to remind themselves to progress slowly.
3. Warm up and Cool Down - I always warm up when I run by myself. Some of my running partners over the years have a different approach and I am jolted from bed or from my desk by running full on for an hour or so. It's a shock to the body (and mind) and I often feel sore the next day. Work in the time to warm up and cool-down into your workouts. It's sound science and it just feels good!
4. Keep a Training Log - one the best ways to build the habit of running is to keep a log. Record the distance (if you know it), the time and how you felt. This is also a great place to track any aches or pains so that you can address them early!
5. Think about Fuel - Good sleep habits and healthy eating make a difference in your running. Basic - yes. Not always easy when you've got a toddler walking up at 9pm, 10pm, 1:00am and then again at 4:00am. I know many of you can relate and no, I can not imagine what it would be like with four!
Plan for the next 2 weeks:
How did it go with your runs this week? Congrats if you fit them in and feel good. If you're not there, schedule them in now. Wherever you're starting from:
1. Be Consistent - if you only ran once this week, don't think about "making up" your missed runs or making one of your runs 1.5 hours. You may be able to do some juggling throughout the week but make sure you build in a rest day or a low impact cross-training day in between your three run days. Think of a missed workout as a missed workout and not something you have to make up. Consistency is critical to preventing injury and allowing for the progression of increased mileage.
2. Build time and intensity gradually - you might be able to run a 1/2 marathon today. It might take you a while and you might compromise your health by doing so but you could probably do it if there was a $10,000 vacation on the line. Building mileage slowly and gradually will increase the joy of running and again, reduce chances of injury. Beginner runners know this. Runners that have had to reduce mileage or have taken time often have to remind themselves to progress slowly.
3. Warm up and Cool Down - I always warm up when I run by myself. Some of my running partners over the years have a different approach and I am jolted from bed or from my desk by running full on for an hour or so. It's a shock to the body (and mind) and I often feel sore the next day. Work in the time to warm up and cool-down into your workouts. It's sound science and it just feels good!
4. Keep a Training Log - one the best ways to build the habit of running is to keep a log. Record the distance (if you know it), the time and how you felt. This is also a great place to track any aches or pains so that you can address them early!
5. Think about Fuel - Good sleep habits and healthy eating make a difference in your running. Basic - yes. Not always easy when you've got a toddler walking up at 9pm, 10pm, 1:00am and then again at 4:00am. I know many of you can relate and no, I can not imagine what it would be like with four!
Plan for the next 2 weeks:
- Keep going with 3 runs per week. If you're already at 30 minutes, use the 10% rule and start adding time. You can do this by adding 9 minutes to one of your runs. This will eventually become your long run.
- Add in a couple of CORE workouts per week. If you're already doing your bird dogs and planks (see last post), increase the number of sets and add some Inverted Flyers to the routine.
- Send me a post. I'll contribute to this blog every couple of weeks but only if I've got some followers! Let me know how you're doing and what you'd like to see here.
Sunday, January 2, 2011
Off and Running
Happy New Year! I imagine some of you are keen to start training for the Scotia Bank ½ marathon in Vancouver on June 26, 2011! What a great event to re-unite the Bright family! I’ve launched this blog to offer coaching tips to get us to the start (and finish) line of the Scotia Bank ½ marathon. Many of you are already running and will have your own training plans to follow so I invite you to share your expertise and running stories on this blog over the next 6 months. The tips and training advice shared will be applicable to everyone but will be primarily geared towards those just getting back to running or those running the ½ marathon distance for the first time or the first time in a long time!
If you are not currently running, you need to start now. Work your way to running comfortably 3 times a week and running continuously for 3 miles. Runner’s world has an 8 week beginners plan to get you up to this distance. Yes, you can probably already do this if you really had to but the idea is to stay injury free and gradually build a base so that your muscles, tendons and ligaments are prepared for the increasing miles required for the true ½ marathon training.
So, here is the plan for the next 8 weeks:
Not Running Now:
Build up to 30 minutes of continuous running.
Currently Running:
Focus on consistency. Keep running 3 times a week. If your long run is already 10 miles – good for you - but no need to do that every week unless you've got other running goals. If your long run is 5 miles, that's great too and no need to increase it at this point. Focus more on strength. If you have been consistent with your running for the past 3 months (be truthful!), you can start adding in hills one of your runs or maybe make one of your runs a snowshoe run.
January Homework for All:
1. Address injury
If you’ve got any injuries or nagging pains now, get them sorted out. See your doc or physio and get a program to rehab old injuries or fix any muscular imbalances that may be trouble down the road.
2. Build strength and flexibility
Getting to the start of a race is not just about running. It’s also about training the postural and leg muscles that support us and absorb impact while running and at the same time, ensuring all our joints have a healthy range of motion. This week, try some bird dogs and some planks. I’ll highlight some other key exercises in the weeks to come.
3. Carve out your workouts into your calendar
Put them in your ipod or post them on your fridge. Doesn’t matter what kind of calendar you us but just carve out the time for yourself like it’s the most important appointment that you have in the day. Consider the obstacles for
4. Consider the obstacles and plan out how to overcome them
What’s going to get in the way of your training? Work deadlines, school, family activities? For me, my primary obstacle is my knee after surgery this summer. I know that my strengthening exercises and keeping the next month's runs to flat terrain is going to be critical.
5. Post a comment here on this blog
Let me know if you’re currently running or where you’re at so I have an idea as to how to structure the tips and resources shared here throughout future weeks. Let me know what you’d like to see from this blog.
Happy Running everyone!
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