All Posts By

Brenden Williams

May 04 2017
0

Beginner’s Guidebook to Race Etiquette

By | Racing Strategy | No Comments

If you’re preparing to run your first race or your hundredth race, here’s some important race etiquette to keep in mind.  In order to make a race the most enjoyable experience possible for everyone participating, follow these simple rules:

PRE-RACE

  • Read the website, entry form or other race information before contacting the race. All of the race details you need to know are probably there.
  • Respect entry restrictions. Check if the race permits wheelchairs or baby joggers, imposes a minimum age, or has time restrictions.
  • Pay attention to packet pickup hours. Do not show up at other times and expect to receive your race packet/number.
  • Carefully check your information at packet pickup. The time to correct any errors such as age, gender, or misspelling of your name is BEFORE the race.

RACE DAY:

  • Pin your number on the FRONT of your shirt or outermost clothing and keep it visible. Announcers, photographers, timers and medics use it to help identify you.
  • Start in the correct corral. There is a reason why races ask for your predicted finishing time.  Slower runners and walkers should move into to the later corrals as their race bib indicates to avoid any congestion for faster runners trying to pass by. Arriving early doesn’t mean you can start at the front of the race. If you want to switch corrals, there are usually spots at package pickup to request that change.
  • No more than two abreast.  It is incredibly frustrating to try and pass a large group of slower individuals who take up the width of the street during a race.  If you’re in a large group, respect other races, and stay two abreast.  If you’re walking, please remain behind the runners to avoid obstruction.
  • Pass on the left, stay to the right. If you’re speeding along, pass runners on their left. If you need to slow down, move to the right to allow others to easily pass. The first mile or so of a race can be crowded and sometimes you need to weave to pass people.  Just be aware of those around you.
  • If you need to stop for any reason move to the side.  Whether it’s an untied shoelace, your walk/run program, or an urgent phone call, don’t stop dead in your tracks. Look around, move to the side and slide back into the race when you’re ready.
  • Be careful taking mid-race photos. Many runners love documenting their journey, especially since selfies have become all the rage.  These are great mementos, but please step to the side when taking them. The last thing you want is another runner plowing through you and your phone shattering on the ground.
  • Be aware of your surroundings. Portable headphone devices for iPods, MP3 players, phones etc are discouraged for your safety and the safety of others.  Blasting music in your ears can block out any verbal warnings/directions or sounds of vehicles/participants along the course.
  • Be conscientious of other runners at water stops. If you’re skipping the water, run straight through the station and don’t crowd where the water is located.  If you need to wet your whistle, minimize congestion by grabbing quickly and move to the side once you’ve passed the water station volunteers before slowing down.
  • If you drop out, tell someone.  Sometimes race day doesn’t go as planned.  If you need to drop-out, be sure to tell a race volunteer so no one is looking for you afterwards.
  • Run through the finish line. Hundreds of runners are coming through behind you, so move towards the medals and snacks to avoid congestion in the finishing chute.

Now that you know the basics, if you’re looking for your first race to run the Scotiabank Vancouver 5k in June is a great beginner-friendly option. Make sure to sign up soon though, as this event has sold out the last three years running!

May 02 2017
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5 Tips for Setting Race Goals

By | Training Tips | No Comments

As a goal race approaches, it’s always a good idea to have a clear race objectives in mind.  But, how do you determine what’s a “good” goal to set?  It’s great to have lofty aspirations that might be slightly out of reach at the moment, but could be attainable if you’re patient.  But, it’s important to understand that a goal that’s too challenging has the potential to cause you to over train, push your body harder than it’s ready for, and leave you feeling defeated and dissatisfied.

Therefore, it’s key to set SMART goals: ones that are specific, measureable, attainable, relevant and timely.  Additionally, your goals should have a personal aspect to them to make them meaningful.

  1. Be specific. Having a generic goal like I want to run faster, or I want to run more is fine, but it doesn’t spark the fire.  Set some precise goals to help keep you on track.  If you want to run faster in a distance you’ve run before, set a goal that’s a few minutes faster and adjust your training to try and hit that goal.  If you’ve been training by solely doing easy runs, maybe set a goal that every Tuesday you’re going to do hill repeats, a fartlek, or intervals. Use a definitive target to guide you to reaching those aspirations.
  2. Be realistic. You know where your current fitness level is, and where it can be after months of training. If you’re sensible while establishing your goals, they will be more attainable. Jumping from a 2:30 half-marathon to a 1:30 half marathon probably won’t happen in a single build, but that doesn’t mean it will never happen. Chip away at your goals and re-evaluate after each new benchmark. Work on getting form a 2:30 half marathon, to a 2:25 and so on. Those smaller victories need to be celebrated as they’ll fuel the fire to keep training and hit the next target.
  3. Have a time element. Setting long term goals like wanting to qualify for the Boston Marathon by 2020 are great, but are so far away it’s hard to remain motivated for that long. On the other hand, setting out to beat your personal best in a race three weeks from now that you haven’t adequately prepared for isn’t a good idea either. Set goals that you can work towards and accomplish within 3-6 months. This allows enough time to build, focus, and keep the goal within reach.  Remember to set mini goals within that time frame too. At the end of each week, or every couple weeks look back over your training and see if you’re still on track to reach your main goal. Re-evaluate if necessary by either making the goal harder or easier depending on where your training indicates you should be.
  4. Keep yourself accountable and motivated. It’s your personal effort and dedication that is going to be the determiner of if you do/don’t achieve your goals.  If your work life is busy, set a goal to get your training done in the morning so if you’re kept at work late, you don’t miss a training session. Find people with similar goals and use them as support. Meeting up with a friend or group will hold you accountable too. Furthermore, tell your close friends and family your goals. By voicing what you want to accomplish, you will solidify your goal as people will become interested and will ask how your progress is going. They’re your support team, so use them. If anyone else asks what you’re working on and you’re reluctant to tell them, don’t be afraid to under-promise and then over-deliver.
  5. Make your goals personal. These goals are for you and you alone. At the end of the day, no one else is bothered if you missed a run; well they might be if you’re irritable as a result. No one else can set your goals for you either. Coaches will provide advice on what they think you can achieve and what it’ll take to get there, but you have to be the one buying in. Determine what you want to accomplish the most, and make the necessary lifestyle changes to make that dream a reality.
Apr 24 2017
0

Benefits of Cross-Training

By | Training Tips | No Comments

Cross-training isn’t usually a runner’s favourite pastime.  If you’re one of the few who actually enjoys doing activities other than running, you’re in luck. Cross-training is an excellent tool to add into your weekly training schedule.

So why does cross-training have such a bad reputation?  Typically, it’s because these activities are associated with injury.  When a runner is taken out of the game and forced to rest, or do another form of exercise other than running, they’re usually not very happy about it.  Thus, they aren’t excited to be on the bike, in the pool, or in the gym.  This mindset needs to change.

Cross-training provides so many benefits: increased muscle strength & flexibility, reduced risk of injury, recovery promotion, and can potentially prolong your running career.  Here are the top reasons to add any form of cross-training into the mix:

  1. Injury Prevention:
    Running is a very repetitive sport that puts stress on the same muscles and joints every step you take.  Pounding the pavement is not easy on your body, and after too many miles, your body will remind you of that by breaking down in some way.  Overuse injuries occur from a variety of factors including muscle imbalances, muscle weakness, inadequate recovery, and irregular biomechanics.  Cross-training helps by: reducing the amount of impact subjected on your body; strengthening non-running muscles; and increasing overall cardiovascular fitness through different means.
  2. Active recovery:
    Running can wreak havoc on your body, especially if you’re doing a lot of mileage.  The continuous pounding of the pavement is required to some extent to prepare your body for longer road races, but can definitely leave you feeling pretty beat up after long days on the road.  While full rest days are essential throughout training, a lot can be gained from taking a day off of running to do an easy cardio day somewhere else.  Switching out an easy run for a bike ride, a swim, or pool run can help to flush out your muscles, promote blood flow to working muscles and actually aid your recovery.
  3. Enhances performance:
    Participating in activities that utilize muscles other than the ones you use while running, will benefit your running performance.  Things like yoga, pilates, swimming, and gym work can help to strengthen your upper body and core which is essential to maintain good running posture.  We’ve all seen people at the end of a race when they’re fatigued and they’re hunched over, have limited knee drive, and their neck jutting forward/backwards.  This can happen due to poor pelvic stability, weak core/upper body muscles, and any other instabilities.  If these areas are strong, you’ll expend less energy trying to stay upright, and instead use that to translate into finishing kick leg power.
  4. Keeps the motivation up:
    Taking a day off from running isn’t going to make your fitness disappear.  Instead, it could increase your motivation for your next run.  Human tendency is to stray from anything that is too monotonous.  No matter how much you adore something, if it’s the only thing you do every single day, there are times when it starts to wear on you.  Throw in a spin class, or a swim, or even a day on the mountains (weather dependent of course), and give your body a break from the daily grind.  You’ll come back to your next run workout feeling fresh and ready to get back into what you love doing.
  5. Greater running fitness:
    Trying new race distances keeps things fun, but when you return to a race you’ve done before it’s in our nature to want to be better, and ultimately faster than we were before.  Cross training can help achieve this.  Your running can be enhanced through other activities as they will help your efficiency, power, and ability to consistently train without excessive cumulative fatigue or injury.  Not only will cross training will work on your cardiovascular fitness and muscular strength without the same impact as running, it will speed up recovery so that you’re able to push harder and get more bang for your buck in each running workout.
  6. Rehabilitation:
    Whether it’s a full-blown injury, or just a little niggle, cross training can help you get back into the game.  Sometimes when a more serious injury occurs, in order to stay in shape you have to modify your schedule to accommodate cross training variations of your running workouts.  Activities such as water running, elliptical training, and cycling are the best for mimicking the muscles used in running.  They are leg dominant alternatives that compliment your running and keep your cardio levels up.  Even if you don’t gain fitness while rehabilitating, you can certainly maintain a solid base that will make your return to running much smoother.
Apr 21 2017
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#ScotiaHalf 2017 Charity Profiles – Family Places

By | Charity, Scotiabank Vancouver Half | No Comments

Throughout the Lower Mainland, there are many Family Places that offer support, resources, and programs for families with young children who are under 6 years old.  Family Places provide help to young families to ensure their children are raised in a healthy and happy environment.  Not only do these places assist parents and caretakers with the necessary resources and activities to promote the child’s development, they  have drop-in and learning programs for the children too.

Four of the local Family Places are participating in the Scotiabank Charity Challenge in 2017.  If you want to learn more about their programs, or wish to donate, click on their link below for more information.

West Side Family Place SocietyWest Side Family Place

West Side Family Place makes a difference in the lives of families.

We know that raising children can be lonely, frustrating and sometimes bewildering. West Side Family Place provides a safe space for mothers, fathers, and caregivers with young children from all backgrounds to gather and play, free from judgement or the long-term commitment of registered programs.

Please join us in support of this amazing organization and help us continue to provide a welcoming space and practical programs that support the healthy development of children in the community.

For information about how to get involved, please contact Diane at 604-738-2819.

 

South Vancouver Family Place SocietySouth Vancouver Family Place

Our mandate is to support families (with children newborn to 5 years), in building healthy relationships and community networks by providing our services in welcoming, nurturing and respectful environments. In addition, we operate a licensed preschool serving 70 local families.

 

Please help South Vancouver Family Place to continue offering diverse and relevant programming for vulnerable families in South/East Vancouver. Join our team as a fundraiser, get your friends to also join our team as fundraisers, or to sponsor you. Every single penny sponsored to you is donated directly to South Vancouver Family Place.

 

Mount Pleasant Family Centre SocietyMount Pleasant Family Place

We are gathering a team of passionate supporters to run/walk 5K on Sunday, June 25 to help us raise awareness to the support we give to families with young children. For forty years the Mount Pleasant Family Centre Society has been providing a safe space where families with young children can make new friends, learn new skills, and receive support.

When you join our team, you get access to fundraising tools, training, team/race day photos, team spirit and the heartfelt gratitude of families that you’re literally stepping up for. All you need is a passion for healthy families.

For more information, please visit www.mpfamilycentre.ca.

Eastside Family Place SocietyEastside Family Place

You can help young children and families! Eastside Family Place is again participating in the Scotiabank Charity Challenge and we invite you to join our team or to make a donation today.

Parents often describe Eastside Family Place as a “home away from home,” a “lifesaver,” and a “microcosm of what we want the world to be.” We ARE the proverbial village raising the child!

Please help by joining & walking with us to raise funds. If that’s not possible, you can still support young children and families in East Vancouver by DONATING NOW through this page. Thank you!

Apr 10 2017
0

Half to Half Training Program

By | Scotiabank Vancouver Half, Training Tips | No Comments

Spring racing season is in full swing so it’s always worth looking forward to your next goal. The months of training that have prepared you for a spring 10km, Half-Marathon, or other distance can set you up for many subsequent races.

If your spring goal was a Half-Marathon, keep the momentum going with the Half-to-Half program below! We also have a beginner 5km program and simple Half training schedule as well. Race a 10k this spring? Scroll further down for the 10k-to-Half program.

Half-to-Half Training Program
WEEK MON TUE WED THU FRI SAT SUN
May 8–14 Rest 5km Cross-train 4km Rest Cross-train 10km
May 15–21 Rest 7km Cross-train 6km w/ hills Rest Cross-train 13km
May 22-28 Rest 7km Cross-train 7km Rest Cross-train 15km
May 29- June 4 Rest 8km Cross-train 7km w/ hills Rest Cross-train 17km
June 5–11 Rest 9km Cross-train 8km Rest Cross-train 19km
June 12–18 Rest 8km Cross-train 8km w/ hills Rest Cross-train 12km
June 19–25 Rest 5km Rest 4km Rest Rest 21.1km — Event Day!

Cross-train with swimming, hiking, cycling, yoga, or strength training. Make sure not to over do it on these days as they are part of your recovery process. Recovering properly is essential to bridge between your two races, so actually rest on those Rest Days! When adding in hills, try to incorporate a few steady climbs into your route, anywhere from 200m to 500m long.

 

If you’ve just finished your training for a 10k, it’s a perfect launching point for a new distance: the Half-Marathon. Running 21.1km may seem daunting at first, but it’s likely that when starting to prepare for your 10km race that seemed scary too! With a gradual build in mileage, this 10km to Half-Marathon program will prepare you to toe the start line at your next Half-Marathon with confidence!

10k to Half-Marathon Program
WEEK MON TUE WED THU FRI SAT SUN
Apr 24–30 Rest 4km Cross-train 4km Rest Cross-train 7km
May 1–7 Rest 5km Cross-train 4km Rest Cross-train 10km
May 8–14 Rest 6km Cross-train 5km w/ hills Rest Cross-train 12km
May 15–21 Rest 6km Cross-train 6km Rest Cross-train 14km
May 22–28 Rest 7km Cross-train 6km w/ hills Rest Cross-train 16km
May 29–June 4 Rest 8km Cross-train 7km Rest Cross-train 18km
June 5–11 Rest 8km Cross-train 7km w/ hills Rest Cross-train 20km
June 12–18 Rest 8km Cross-train 7km w/ hills Rest Cross-train 12km
June 19–25 Rest 5km Rest 4km Rest Rest 21.1km — Event Day

 

The Scotiabank Vancouver Half-Marathon & 5k offers the perfect summer race weekend. The Half takes participants along a beautiful route from UBC to Stanley Park. The 5k route features Lost Lagoon and the English Bay seawall. Bask in the summer sun and sign-up for the Scotiabank Vancouver Half-Marathon or 5k today!

Date: June 25, 2017
Start time: 7:30am (Half) | 9:30am (5k)
Start location: East Mall, UBC (Half) | Stanley Park (5k)
Finish location: Stanley Park

Apr 03 2017
0

Tips to Improve your Running Form

By | Training Tips | No Comments

There are many ways to improve as a runner.  If you’re a beginner, getting out the door and having consistent training will make you a better runner by just going through the motions.  As you become more involved in the sport, you begin to make changes to training like incorporating speed work into your schedule, and maybe even seeking out a running coach to help you achieve your goals.  As time goes on, you begin to nitpick the details.  These details are typically part of one’s running form.  Don’t try and fix every issue at once; focus on one change at a time to create better running habits.  From head to toe, here are some things to consider:

Posture – Run with a slight lean forward that comes from the ankles, not the waist.  Bending from the waist, hunching your shoulders, or a slumped position of any part of the body can restrict circulation and reduce the oxygen supply your muscles crave.  You want to maintain a straight line from head to toe; try to maintain a forward lean of about 10 degrees.  To practice, lean forward until you feel like you’re going to fall, then go up onto your toes.  This posture will help gravity drive you forward while you’re running.

Head – Let your gaze guide you. Keep your head looking straight ahead at the horizon, and try not to lean your head back or jutted forward as this can put excess tension/stress on your neck.  Your head position is the starting point of your entire body’s positioning.

Shoulders – Keep your shoulders low and loose.  A lot of runners have a tendency to let their shoulders creep up towards their ears, especially as they get tired.  If your neck gets sore and you feel there’s tension in your shoulders/neck, it’s probably due to keeping your shoulders in a shrugged position.  Shake your arms outs when this happens to remind your upper body to relax.  Tension anywhere in the body will make you less efficient.

Arms – Running is a lower body dominant activity, but your arms move in conjunction with your legs and are a critical part of proper running form.  Keep your arms and hands relaxed, and don’t clench your fists.  Pretend you’re running with a raw egg in each hand that you don’t want to crush.  Keep your arms bent at a 90 degree angle and swing your arms forward and back between your waist and lower chest.  Avoid too much cross-body movement.

Torso – As mentioned, it’s important to keep your back straight, without any exaggerated curvature in your spine.  Keeping your shoulders relaxed and your head looking straight ahead will help maintain an upright position.  Think of it as “running tall”; stretch yourself up to keep your whole body in alignment.  It’ll also help keep your lung capacity at it’s maximum.

Hips – Your hips are your centre of gravity.  While in a slight forward lean, it’s important to remember not to lean forward by bending from your hips.  Doing so will restrict your leg movement/knee drive.  Hunching over, or leaning too far forward will throw your body out of alignment and can put additional pressure on your lower back.  If you finish long runs with a sore lower back, this is a key posture component to work on first.

Legs/stride – Following the rest of your body, your legs are your driving force.  Keeping a slight forward lean will allow for optimal knee drive, and consequently more leg power. Over-striding occurs when you run too upright, reach your legs out ahead of your body, or land with a straight leg rather than a slightly bent knee. Instead, aim to keep your feet under you, not in front of you; and land with your knee slightly bent to absorb the impact of hitting the ground.  Overstriding can put your hamstrings and knees at risk of injury, or cause shin splits.  Try to increase your cadence in order to shorten your stride enough to have your feet underneath you.

Ankles/feet – While running, try to step quietly without slapping your feet onto the ground.  Aim to land in the area between your heel and mid-foot, then roll forward to toe off and into your next step.  You’ll be able to feel your calf muscles working at each push-off.  The ankle will be slightly flexed to provide more force to each toe-off.  Two words to describe good running form are springy and quiet.

There are many video resources on the internet that have great drills for improving your running form.

Mar 24 2017
0

Preparing for your First Race

By | Race Roster Spring Run-Off, Racing Strategy, Training Tips | No Comments

With race day approaching fast, it can be daunting if it’s your first one.  There are so many tips and to-do lists all over the internet, but which ones are actually useful?  Sometimes the lists are so long, the race prep becomes scarier than the race itself!  Here are a few of our key preparation tips for running your first race:

The week before the race:

Stop stressing. 

Races are meant to be fun. They’re great community events with an incredibly positive atmosphere for both runners and spectators.  Locals line the course and cheer you on; volunteers take time to ensure your race experience is top-notch; and you get to celebrate accomplishing your own goals amongst other like-minded people. Race day is an exciting time!  Even if it doesn’t pan out exactly as you had planned, soak in the experience and take what you’ve learned into the next race.

Cover the route beforehand.

Course tours are a great way of familiarizing yourself with what to expect on race day.  Knowing what hills or tight turns there may be, will better prepare you and alleviate any unnecessary stress.  If nothing else, it’ll prevent you from getting lost!

Get off your feet. 

In the days before you race, try to stay off your feet as much as possible.  Doing additional training in the week before a race won’t make you more fit, in fact it can just make you more tired.  Relax, enjoy the taper knowing that the hard work is done!

Don’t carb load in one sitting.

The key to the carb-loading phenomenon is to gradually increase your carbohydrate intake in the few days before the race.  Lower training volumes and higher carb consumption allows the muscles to store more fuel to be utilized on race day.  Eating one massive bowl of pasta the night before a race won’t help your energy stores and can leave you feeling heavy and bloated.

Eat what works for you. 

If you have a particular meal that you eat the night before long runs, or big workouts, that’s the meal you should have the night before the race.  Trying anything new can put you at risk for GI distress during the race.

Pickup your bib the day before.

Your bib is one of your essentials for race day.  Head to the race expo/package pickup as soon as you can to make sure you have everything you need.  Pin it on whatever top you’ve decided on to be ready for race day morning.

Get ready the night before & stick to what you know.

Lay out your gear and know where your necessities are.  Plan on wearing an outfit that you know doesn’t cause any irritation; prepare a race-day breakfast that you’ve had success with before; and don’t try out new shoes or race fuel on race day.  Stick to what you know!

Catch those zzz’s.

Pre-race nerves can leave people feeling anxious and can interrupt their sleep.  Rest east knowing that it’s actually the sleep you have two nights before a race that is the important one!

Race day:

Limit your fluid consumption.

The days leading up to the race are when you should be hydrating, but race morning isn’t the time to be chugging back fluids.  Sip at water or electrolytes in the morning, but don’t go overboard.

Arrive early.

Having picked up your race bib the day of two before the race means that all you have left to do is warmup, use the washroom, and gear check anything you need to.  There can be lines of people at the port-o-potties or gear check tents, so arrive with enough time to factor that in.  You don’t need to start your race with a sprint to the start line.

Carry the essentials.

Don’t forget to carry a piece of ID, write your information on the back of your bib, and bring your credit card or cash in case something goes wrong.  There are always plenty of volunteers and spectators along the race that will be able to help you, but you want to be overly prepared.  Just in case.

Bring a garbage bag.

If it’s going to be a rainy day, garbage bags make for excellent throw away rain jackets.  They’ll keep your running attire dry and warm, and can be thrown to the side once the race begins.  Just make sure to go to the side of the road to toss your bag so you don’t hit anyone running behind/beside you.

Set a few goals.

Not every race is going to be spectacular, and it’s good to be prepared for that.  After the months of training, it’s great to set a few goals: an A goal that could be achieved on a perfect day; a B goal that is reasonable is the conditions or your body is feeling sub-par; and a C goal that has nothing to do with your finishing time.  That way, no matter what the day brings, there will be something positive to take away from it.

Start slow, and stay even.

It’s easy to go off the start line like a bat out of hell, but it’s important to keep your adrenaline in check and start conservatively.  The first part of the race usually feels easy as your muscles are fresh and ready to go.  If you start too fast, the time you’ve “banked” can come back to bite you in the butt later in the race when the fatigue sets in.  Try and maintain an even pace, and if you’re feeling good, expend that remaining energy in the final stretch to the finish line.

Mar 20 2017
0

Tell-tale signs that you need a day off

By | Training Tips | No Comments

It’s often believed that “more is more” when it comes to training.  Runners get stuck in a mindset that the more they do, the better they become.  This is true to a certain extent, but oftentimes the value of a rest day gets forgotten.  If you have put your body through the wringer with workouts, long runs, and cross training without a day off, chances are you aren’t going to recover enough to reap the benefits of your efforts.  Instead, a cumulative fatigue can set in and leave you overtrained or burnt out.

Here are some tell-tale signs you might be due for a day off:

Altered heart rate:
This is noticeable particularly with individuals who train with a heart rate monitor.  Many of us have an idea of what our resting heart rate is, and if you don’t it’s worth figuring out.  When your resting heart rate is altered, it’s a sign that your metabolic rate is elevated to meet the demands of training.  A lower-than-normal heart rate can also be an indication that you’re overtraining.  When you’re feeling off, take a heart rate check and see if it’s trying to tell you to rest!

Increased irritability:
Overtraining can not only affect your physical state, but your emotional state too.  When you’re starting to burn out, moodiness, depression, and general irritability are common.  While we all know exercise is supposed to make us happier due to the blissful endorphin rush, these stress-fighting chemicals are released alongside cortisol which is a stress hormone.  If cortisol levels remain elevated for an extended period of time, it can negatively affect one’s mental health.  It can get to the point that running/exercising is no longer enjoyable, and anyone/anything can send you spiraling into a bad mood, especially if they ask about how training is going!  If that’s the case, take a day or two to reset and allow your body to relax.  Pop into a low key yoga class to really let your mind settle – just make sure it’s easy.

Extended muscle soreness:
When you’re training hard, it’s common to have delayed onset muscle soreness (DOMS) for one or two days after a workout.  The issue is when that muscle soreness is prolonged, or just doesn’t go away.   If you’re still sore after 72 hours, it’s worth scheduling a day off.  Working out on sore muscle can hinder any muscle building efforts.  Instead of trying to hammer out another workout session, or even pounding the pavement on an easy run, take that time to roll, stretch, refuel, and hydrate to allow your muscles to rebuild without being broken down again.

Insomnia:
When we’re tired from intense training, it’s usually easy to fall asleep.  However, when we’re extremely fatigued, insomnia can set in.  This is due to an overload on the body’s nervous system and hormonal system.  It’s crucial to sleep during the 10pm to 2am period as your body builds and grows during rest, not during training.  The stress of overtraining can lead to anxiety, impair our judgements, decrease cognitive function, and lower our immunity.  Anyone who has suffered from insomnia knows that it’s a negative cycle: the less you sleep, the more you worry about not sleeping, and the harder it is to sleep.  Taking a few days off and focusing on allowing the body to properly shut down at night could be the winning solution to one’s insomnia.

Unquenchable thirst:
Dehydration can play a huge role in overtraining.  Our body sweats during exercise, and the more you exercise, the more you sweat.  A good indicator of your hydration level is to look at the colour of your urine.  The darker the colour, the more your body is struggling to retain fluids because there isn’t enough circulating the body to properly hydrate you.  The dark urine indicates that the body is retaining as much water as it can while still excreting waste.  Therefore, the more hydrated we are, the more water we have in our urine making it more diluted.  Dehydration can also cause headaches, dizziness, muscle cramps, and irritability.  If these symptoms are present, be sure to add in some electrolytes into your water too.

Mar 16 2017
0

Running & Beer

By | Elite Athletes, General | No Comments

Beer and running seem to be a match made in heaven.  From infiltrating local running clubs, races, the Beer Mile, and as a reward for any hard workout or race, beer has added yet another social element to the running scene.

Chemically speaking, brewing beer occurs from the fermentation of starch by yeast.  The sugars in the grain are metabolized which creates the alcohol and CO2.  Although beer is 90% water, and typically four to six percent alcohol, it is still considered a diuretic. Beer does contain sugary carbs, nutrients from the hops, starch, and some electrolytes, but the alcohol content puts a damper on these benefits.  So if you plan on having some post-run brews, grab a glass of water and a snack to have before the beer.

Even with the alcohol content, beer has health benefits when consumed in moderation. Moderate consumption means one 12-ounce beer per day for women, and two for men (but don’t think that the days you don’t have a beer can be added to another day and still be considered “moderate consumption”).  In moderation, beer has been seen to lower risks of kidney stones in men compared to other alcoholic beverages; contains multiple B vitamins and chromium; helps lower LDL (bad) cholesterol and increase HDL (good) cholesterol; contains hops that are rich in anti-inflammatory polyphenols; and can decrease the risk of Type 2 diabetes.

While it seems quite normal to have a beer after a run, having beer during the run may seem a little extreme, but that’s exactly what the Beer Mile is. We caught up with some of Canada’s top beer milers to share their running & beer stories:

Jim Finlayson

I was one of the rare ones who didn’t really drink beer. Had my first one 2nd year university, 1992, and didn’t care for it. Felt way too bloated, too, and I couldn’t understand how my roommates could drink more than one. And so their surprise when I ran my 5:09 beer mile world record in 2007.

My first beer mile was in 2005. It was a fundraiser for melanoma, in honour of a local triathlete who had passed away. We had a huge crowd. 75 participants and over 100 spectators. The Times Colonist newspaper was on hand. I only did it to support the cause. At the time the world record was 5:42 and I figured if things went really smoothly I could be 6:20-30. Certainly wasn’t thinking anything faster than that, and so I chose Guinness, which isn’t beer mile legal (only 4.4%, and it needs to be a 5% beer). It was late December, just before Christmas, and we ran it in the rain and dark. I had no idea what my splits were. I just ran as hard as I could. Someone told me after the race I’d run 5:12, which seemed impossible to me, but it was corroborated by the official timers. The mark didn’t count as a record since I drank Guinness, but I knew then I would return the next year with a legal beer, which I did, and ran 5:20 drinking Keepers Stout from a can. The year after that I ran 5:09 with Granville Island Winter ale, which stood as the world record for 6 years.

I didn’t run a single beer mile after that until Flotrack hosted the World Championships in the fall of 2014. By then I was a master, with suspect speed and no chugging practice. I thought I would get dusted by these University kids. Figured I would come last. Nick Symmonds was in the race, Lewis Kent, Corey Gallagher. These boys were big and fast and young. They were brash and controversial. In the media guide all of our fastest chug times were listed and mine was the slowest at 8 seconds. Our mile bests were listed, too, and I was nearly the slowest there, with my personal best from 16 years prior. But for whatever reason my body takes to the beer mile. I ran 5:20 and finished 3rd. A year later I took another serious crack at it on the track, just because my curiosity was intense, and ran 5:01 which still stands as my beer mile best.

This nascent beer mile frenzy… I feel like it’s a bit of a supernova. After that first World Championships and before the first World Classic the beer mile burned pretty brightly, and so when I went to the pub with my mates I would order a beer in whatever bottles they had, Sleeman or Heineken or (preferably) anything from Phillips, and I’d get my friends to time me. They’d pull out their iPhones and set them on the table, and as soon as the waitress put the beer down and turned away, I’d go. The truth is I don’t love beer. I can enjoy it, sure, but I’d rather train than sip at it. I’d rather see if I can get under 4 seconds than nurse one. So the waitress would leave and my boys would be ready, and I’d train there in the pub, getting down to 3.37 seconds once, confirmed by the backup timer. We’d only be there for an hour or 90 mins and I’d drink two beers in that time, and they’d be in my hand for less than 10 seconds. It helped having the stage. I wanted pressure on me. I wanted to have the possibility of being ridiculed if I screwed up and spat it out my nose, and so the pub was ideal. I was preparing for the big races. Never had the urge to run after, though. Not on those nights at the pub.

I don’t really fall on either side of the pro/con argument. Clearly I’m not contra beer and, more generally, drinking, but I don’t drink much. I like the environment mostly for the socials. I know alcohol can interfere with recovery and sleep, but I also know keeping the governor on too tight can have the same detrimental effect.

Corey Gallagher

I’ve always thought of myself being a beer connoisseur. I love trying new beers everywhere I go. One of my favourite winter celebrations is our Winter Beer Mile (we also hold a summer one) here in Manitoba. My first one was in 2006, during my first year of university. Every year after CIS championships the team would host an underground beer mile. This time conveniently fell around by birthday, which is on St. Patty’s Day, so it was a fun way to celebrate with everyone.

The only draw back being, its March in Winnipeg, which means there was also a fair amount of snow to shovel.   We would gather the team on a Friday night, hang out and shovel the track for hours. We would then wake up the next morning a bit rough around the edges, and dreading what we were about to do. My first beer mile were terrible, I ran around 14 minutes and was definitely penalized for not holding down my contents.

I’m happy to say things have greatly improved since then, and I look forward to our Winter Beer Mile every year.  Since my first year of university, our Beer Miles have grown beyond just the team. We get all types of people coming out (family members, friends of friends etc) as it’s a great fun and active way to bring people together over beers.

I always look forward to enjoying a casual beer once Beer Mile training is done. Nothing beats a nice cold beer after a hard workout or long run. However, during training I don’t allow myself any casual sipping beers, I practice chugging with everything.

Mar 14 2017
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Safety Tips for Runners

By | Training Tips | No Comments

Running safety is of the utmost importance, but sometimes it gets pushed out of people’s minds as thinking about the consequences isn’t appealing. Run-ins with bicycles, cars, dogs, or other people are all things that could have a potential risk associated with them. The best way to eliminate any fear or reluctance while out on a run is to be properly prepared. Follow these simple guidelines for best practices in run safety:

  • Know your route.  Make sure you’ve planned ahead according to what time of day you’re running at.  If there’s a route that’s well-lit and more populated, choose that if you’re heading out in the dark.
  • Tell someone where you’re going.  Not only is planning your route good practice for your own benefits, but it makes it easier to share with someone else.  If you’re planning on heading out on a solo run, inform a friend, significant other, or family member of where you’re going and how long you’ll be.  That way, should anything happen they’ll know where to go.
  • Be aware.  It’s easy to zone out while on a run, especially when we get into a good rhythm.  However, it’s important to keep tuned in to your surroundings throughout the entire run and not just when you deem it necessary.
  • Avoid headphones.  While it’s nice to have the company of some good music or an interesting podcast, running with headphones can eliminate the sounds of the things around you.  It can be difficult to hear an approaching bike, car, person, or even a foul ball from a recreational baseball game if you’re plugged in. If you must have your headphones, leave one ear out.
  • Be visible.  Don’t assume because you’re wearing a light coloured jacket that people will see you.  Instead, make the assumption that no one can see you and dress appropriately.  Wear high-vis gear such as reflective vests, headlamps, and other clip on lights so people know exactly where you are.
  • Bring your phone.  It’s always nice to leave your phone at home and take a break from the incessant buzzing of e-mails, texts and other notifications, but sometimes it’s smarter to bring it with you.  You can set it to ‘Do Not Disturb’ so your pocket isn’t constantly making noise, but at least you’ll have it in case of emergencies.
  • Carry ID.  Heaven forbid something does happen during a run, having a piece of identification can help if you’re injured or in a situation where you need someone else’s help.
  • Run with a group.  It can be a local running group, a friend, or your dog. When you run with someone it decreases the chance of being targeted as a victim, and provides a helping hand if you get hurt.
  • Trust your instincts.  Don’t put yourself in a situation where you feel uneasy.  If heading into the trails as the sun is setting doesn’t make you feel confident, stick to a well-lit path.  If there’s a person that doesn’t look trust-worthy, veer away from them or change direction accordingly.
  • Follow the rules.  Face oncoming traffic; look both ways before crossing the road; obey traffic signals; and check around you to avoid bumping into an oncoming or passing runner.
  • Vary your route.  Not only does it keep things fresh for you, mixing up your route can stop recognizable patterns.  Be sure to stay in familiar areas and keep in mind where the nearest open stores/businesses are.
  • Know basic self-defense.  Take some time to learn some basic self-defense moves to properly prepare you for any situation that may occur.