Winter is for real this year!

"Talents are best nurtured in solitude. Character is best formed in the stormy billows of the world."

Johann Wolfgang Von Goethe

Now, I know we all prefer uplifting posts that inspire us...but so far, this winter has been character building, to say the least.

Last year was my first year as a runner (I had no expectations) and also probably the best winter we've ever had (I believe all our snow was shipped to the Eastern US). My husband shovelled the driveway once in January and that was it for the year. Seriously! It was still pretty cold sometimes, but the roads were mostly clear.

This year is my second year as a runner (I now have a few expectations) and we are experiencing a normal winter. Lots of cold and snow...roads rarely clear and I feel like I'm always running in loose sand. Today, I managed to pull a muscle in my groin while slipping around in the snow on the road...ouch! I finished my 12K, but it's still ouching this evening.

Okay, STOP I've changed my mind.

I had written a whole bunch of those last year/this year comparisons...I just deleted them all. Yes, I feel a little crappy and sorry for myself this evening, but seriously, there is absolutely nothing worth complaining about. NOTHING! I have so much to be grateful for.

It's not that I'm not allowed to have a bad day...that's life, we all have those. But, know that beneath the surface of my minor frustations, there's a sh*t load of gratitude :)

 Cheers!

FYTO Virtual 5K and Determination!

“If you're waiting for hell to freeze over, you're skating on thin ice”

Anon

Out here in Québec, Canada...we literally Froze our Thorns Off during today's race. Also, if you've read Jamoosh's report for this race, you already know that the instructions were not so clear and that some of us runners ended up getting lost ;) Although, being female, "I" asked for directions and only went 7 extra miles out of my way and not 19! Uhumm...(seriously, you are a machine Jamoosh!)

So yeah, it was slow going today and if I take my average pace per K for the 16K and multiply it by 5K, I end up with a time of 37m09s. Not too excited about that time, but I got out there today and I'm pretty excited about that :)

Thanks for organizing this cool race Adam and for being so lenient about the rules. I think it's great that you put all this together and actually had a real race out there...I wish I lived closer (I wouldn't mind your weather either!). Oh and I saw your race report...you, Sir, are one speedy fellow...Wow!!

Determination!



Let's just say I've used up every last ounce of it over the last week. I've felt like staying inside wrapped in a warm blanket, drinking something warm (or alcoholic), while reading a good book...sigh. But, I got out there and did what I had to do...and Yes, I was pleased with myself for getting it done and No, I didn't regret it. Still, given the choice...well, I guess I always have a choice and I know which one makes me feel better in the end. Ultimately, I'm glad I'm hard-headed and determined...even if I have to dress like this:

Yup...I'm the ninja in front trying to take a picture of the three of us as we near the end of our 16K  :)

Have a great week everyone!

Cheers!

What I learned in 2010...and Happy New Year!

"Year's end is neither an end nor a beginning but a going on, with all the wisdom that experience can instill in us."

Hal Borland

A little over a year ago, at the age of 50, I started running. In 2010, I went from a complete newbie, to someone who easily uses the words pace, cadence, hill repeats, fartlek, Gu, Sports Beans, salt tablets, minimalist shoes, cross-training, compression socks, foam roller and Body Glide. I know what PR, PT, BQ, Yasso's and SUAR stand for. I've joined a world where pit stop has a whole new meaning and carbo-loading is a good thing.

It was also a year ago today, that I first started blogging. I guess that makes January first my blogiversary :)

That's a lot of new things and let's just say that my learning curve in 2010 was quite steep!

Before I give you my list of things I learned in 2010, let me show you the cool shirt I got from Stefano of Run with the Black Knight. If you are not yet a member of the Black Knight army head on over and join us.

The words on the top left are "Forti e Veloci" which means "Strong and Fast" in Italian. How cool is that! Thanks again Stefano :)

Also thanks to Giorgio of Giorgio's runners blog, my other Italian friend who sent me this beautiful print of the Vatican in Rome. Very Beautiful.

Now, back to our regularly scheduled programming :)

Things I learned in 2010 (these relate to MOI, everyone should do what works for them):

• Registering for races is great motivation.
• Take it slow...do not try and do too much too quickly. Always increase gradually.
• Stick to one pair of shoes.
• Do not switch to new shoes without going through a transition phase. Even if they are the exact same shoe, the new shoe will not be the same as the worn in shoe and could cause minor injury.
• Wear a minimalist shoe to maintain good running form (Saucony Type A4 is working FOR ME).
• Land on the mid-foot, then let the heel go down to help with the push off. Give the final push off with the big toe and tighten glute.
• Make sure abs are strong to help with running form.
• Maintain a 180 steps per minute cadence (approximately).
• CROSS-TRAIN (just running is the recipe for injury in my case).
• You can workout from home, no more gym membership (again, this pertains to me as I had been going to the gym for three years and I now feel comfortable doing it at home).
• But, have a personnal trainer make a new program for you every 3 months or so.
• See PT as soon as there is pain for more than two runs. It always helps me avoid serious injury.
• Plastic bags over my long thick socks works to keep the wet out, but make sure the bag is not too tight at the toes, because the toes push through and make a hole.
• Running partners help pass the time on long runs. 
• Whenever possible, run by a washroom at the halfway point of a long run.
• I am always glad I got out there...I have never regretted going for a run.
• The blogging community is a wonderful source of support and knowledge.
• But, real life always comes first.

I could go on and on...but, none of my lessons can be yours, as experience is the best teacher. However, I would like to end this post by reminding you never to take your good health for granted.

HAPPY NEW YEAR EVERYONE!

I wish you good health, injury-free running and many moments of pure joy in 2011.

Cheers!

MERRY CHRISTMAS!

"From home to home, and heart to heart, from one place to another. The warmth and joy of Christmas brings us closer to each other."

Emily Matthews

12K in the fog and snow...we rock!

Synchronicity :)

My amazing running partners...I love you guys!

MERRY CHRISTMAS TO ALL MY BLOGGY FRIENDS!

HAPPY RUNNING DURING THE HOLIDAY SEASON!

CHEERS! ;)

A wonderful winter run with my niece...

"Even in winter an isolated patch of snow has a special quality."

Andy Goldsworthy

Last sunday, we headed out in this for our 10K...

Going by the Fort in loose snow...if you look closely, you can see my plastic bags sticking out of my running shoes :)

We are hardcore winter runners!

Wet hair and rosy cheeks...we did it!

Winter running is not easy, but it's definitely a good workout! This afternoon, I have 4 X 500m hill repeats planned, it is still snowing lightly and -8°C/17°F...but I'm up for it :)

For some reason, Christmas just creeped up on me this year. I'm always at the last minute, but this year is even worse than usual...I have absolutely nothing done yet. Someone will be shopping and baking this weekend! Thank goodness...we don't buy lots of gifts in our family and I only have my cinnamon rolls to bake, which is a Christmas tradition. I better get moving...have a great weekend everyone!

Cheers!

Firsts and Training

“Make measurable progress in reasonable time.”

Jim Rohn

FIRSTS: As I mentioned a few posts back, I have decided to work "cautiously" on my speed (relatively speaking of course). Basically, I decided that when I went out and did my short tempo runs during the week, I would try and push myself a little harder. Seems I was ready, because on one of those tempo runs, I ran my FIRST 5K in under 30 minutes (29m14s)...the pride I felt was amazing. I also ran my FIRST hill repeats of the season on snowy/icy sidewalks this week...but, I felt great and had a smile on my face throughout. I'm feeling strong and motivated...Yay!

TRAINING: PT is going well...I'm really glad I didn't wait and that we are dealing with the piriformis issue before it's actually an ISSUE :) I've been feeling really good on my runs lately and am feeling very motivated. Here's what my schedule looks like for the next few months:
Monday: Rest
Tuesday: Short tempo run
Wednesday: 10 minute warm-up on bike and 40 minute workout (includes plyometrics and abs)
Thursday: Hill repeats
Friday: 30-45minutes on bike and Yoga/Pilates class
Saturday: 10 minute warm-up on bike and 40 minute workout (same as above)
Sunday: Long run

I've learned that I have to be careful not to just run, but to cross-train effectively. So I've added some biking and workout days, that don't include any running. This is my third week into this program and I'm feeling great. I've learned so much over the last year, it's incredible... Hopefully, I will stay injury-free, and to help with that, I plan on seeing Joseph (my PT) quite regularly, from now until my marathon in May :)

Good luck to everyone racing this weekend!

Cheers!

Santa Shuffle volunteer - I won! - and an update...

“Life is a gift, and it offers us the privilege, opportunity, and responsibility to give something back by becoming more”

Anthony Robbins

First: This morning was the Santa Shuffle here on Mount Royal and I was fortunate to be one of the few volunteers. We were a small, but enthousiastic group and we were all needed to help things "run" smoothly.

It was quite cold this morning (-2°C/28°F) and windy. But, we were all dressed for the weather and our main problem was preventing the water we had prepared in advance from freezing. I'm not kidding, we had to squeeze the glasses regularly to break up the ice.

Filling the glasses.

Responding to my brothers call of "Give me two beers" - it may not be beer, but it sure was a cold drink!

Yeah...he ran right past me after taking this shot :)

Here's the group after their race -

The one right next to me is my niece O, who will be running the Hypothermic Half with us :)

I loved doing this! Thanks to my brother for the great pics :)

Second: I have been very lucky lately in the Virtual Race department...this week I was one of the lucky winners of The Black Knight Virtual Race!

Thanks Stefano of Run with the Black Knight for this fun race!

Stefano is from Italy, which is very cool...and I am very excited to have won a black long sleeve shirt...YAY! :)

Third: A short piriformis update if you are interested...just to be on the safe side and because the pain, though mild, still comes and goes, I went to see Joseph the magician ("my" PT). The good news is that there is no serious injury, but there is definitely something going on. The strange news is that it all seems to be triggered by something that occured about 5 years ago. I've already mentioned this, but before my asthma (which started in 2003) was under control, I broke three ribs from coughing (left side). The cartillage around the ribs seems to have become a little wonky and it used to be that I could not do abs by bending at the waist without the ribs and cartillage getting tangled and causing major pain. OK...so it seems that when I breath, I only stretch one side of my rib cage, the damaged side (left) stays out and does not go in and out. So, the ab muscles on the left side are weaker than those on the right, and that leads to me not using my glutes, which are somehow tied to the abs. Instead, I am using my piriformis and my hamstring to try and compensate. This means that both the piriformis and hamstring on my left side are very strong, but not made to do the job of the big glute. Interesting how every little thing is connected in the body! So this week, I'm working on breathing exercises where I force my left side to work, and I really feel the stretch when I do them...I also have to do abs, but only with my legs. Next Tuesday, Joseph will give me exercises for my glutes. According to Joseph, doing this now is likely to prevent more serious injury later. Oh and there's something happening with my hip (probably due to the corticosteroids which eat away at the bone and muscle)...but nothing major and what we are doing now, should help with that too. PT fascinates me!

The take home message is that I can keep on keeping on :)

Cheers!