2013 event schedule and winter running tips courtesy of #RunningRoom

1. Adjust the intensity of your workout.
2. Keep your head covered and your hands and feet warm as a significant amount of our heat loss comes from our extremities.
3. Warm up properly, start your runs at a comfortable pace and slowly build up the pace to a pace slower than your normal training pace.
4. Shorten your stride to improve your footing on icy roads. Wear Ice Grips over the soles of your shoes for greater traction.
5. Carry your cellphone and carry cab fare in your pocket.
6. Wind chill does not measure temperature; it measures the rate of cooling. On a day with high wind chill, prepare for the wind.
7. Run into the wind for the first part of your run and with the wind on the return portion.
8. When running by yourself, run in a loop in case you need to cut the run short.
9. On your first few runs on snow or ice, you may experience slight muscle soreness in the legs. That is because your supporting muscles are working harder to control your balance on the slippery surface.
10. Cover all exposed skin. If you or your running partner have exposed skin, be aware of each other to prevent frostbite.
11. In the winter it’s dark, so wear reflective gear and run facing the traffic in order to be more visible.
12. Mittens are warmer than gloves.
13. Drink water on any run over 45 minutes.
14. Use a lip protector (like a lip balm such as ChapStick) or Body Glide on your lips, nose and ears.
15. Gentlemen, wear a wind brief.
16. Do speed work indoors on dry surfaces.
17. Be aware of hypothermia for both yourself and those running with you. Hypothermia is a drop in your core body temperature. Signs of hypothermia include incoherent, slurred speech, clumsy fingers and poor coordination. At the first sign, get to a warm, dry place and seek medical attention. You are more likely to experience difficulty on a wet and windy day.
18. Do not accelerate or decelerate quickly in the cold weather.
19. Make sure your changes in direction are gradual to avoid slipping or pulling muscles that are not properly warmed up.
20. Freezing your lungs is just not possible. The air is sufficiently warmed by the body prior to entering the lungs. If you find the cold air uncomfortable, wear a face mask; it will help warm the air.
21. Wear a single pair of thermal socks to stay warm.
22. Take your wet clothes off and get dry ones on as soon as possible.
23. Wear your water bottle under your jacket to keep it from freezing.
24. Review runner safety. Safety is even more important in the winter with less light and far more ice and other obstacles on the running paths and roads.

With the temperatures such as they are I wanted to point out a few simple rules to keep in mind if you are going out in this weather.

First, if it is -30°C (-22°F) or colder, you do not have to be a hero. Find an alternative to running outside. This could be a great day for cross-training.

1. Wear three layers: base layer, insulating layer and windproof shell. Some clothing is quite efficient, such as Fit-Wear, and if you have this then two layers will suffice.

2. Do not expose too much skin. Keep all extremities covered, i.e., ears, hands, wrists, ankles and neck. Your respiratory area (nose and mouth) will stay warm because of the breathing business going on.

3. Apply Bodyglide or another type of body lubricant to any exposed skin to help protect it from the wind and drying effects of the cold.

4. Run in small loops close to your home base. If you find it is getting unbearable, you will not be too far away from shelter.

5. Bring cab fare, cell phone and I.D.

6. Tell someone where you are going (route map) and give that person an idea of your approximate time of arrival.

7. If you start to detect frostbite, seek shelter immediately and warm up. Do not stay out any longer.

2013 Running Room Event Schedule Calgary Alberta

Day 28: 5 km in honour of Terry Fox & others affected by cancer.

What a beautiful day! There was a superb turn-out to support the Terry Fox Run “Marathon of Hope” – 32 years strong. It was great to run 5 km with one of my good friends (who, by the way, had been at a wedding the night before and STILL showed up this morning!)

It was hard not to be moved by everything that was going on – there was no doubt that each person who attended had in some way been affected by cancer. The energy outside from the Calgary Stampede stage to registration at Eau Claire market was amazing; there were teams of runners dressed in costumes, others wearing t-shirts with photos of loved ones and lots of us with bibs in honour of friends and family.There was a special memory board in which you could write a little note to those who have passed. To say I made it through the run with dry eyes would be a lie. It really puts life into perspective: the first wealth is health. Hearing of babies as young as six weeks that are going through cancer treatment is heartbreaking. But knowing that so far we’ve raised over $600 million to find a cure brings true hope. I saw a little girl with the words “faith, hope and courage” painted on her face; I thought that was pretty profound for a child who was probably not older than ten. Another boy who was running for his brother and some young kids running for their dad. Boy, it makes me teary eyed just remembering it all!

And the run itself was lovely. We ran through part of the city and then back through Prince’s Island Park. The temperature was just perfect and I felt really strong in my pace. I finally got to run across the Veterans Bridge – it was super cool! I don’t think I have ever run anything as neat. I can see now why people fought so hard to add it to the downtown landscape. About half way through I realized that the chafing from yesterdays run wasn’t going to be outdone by vaseline. It was painful! However, I reminded myself that Terry ran a marathon a day; through the shittiest of weather and battled conditions much worse than that. So I sucked it up and kept going; I would take a picture to show how crappy the chafing was, but I have concerns of posting that picture online – hah! I wore a special shirt today as well – I put some quotes from Terry on it. It was inspired by a shirt I saw someone wearing on the trail yesterday. Of course, the one I saw said, “How do I look from back there” (I was obviously following) so I figured that if I was moving quick enough and possibly had other runners behind me, wouldn’t it be cool for them to read something a little more inspiring? I had a few comments like “cool shirt!” – so I thought it was a success. Oh and *200 is the average number of Canadians who pass each day from cancer; *500 is the average number of Canadians who are diagnosed daily with cancer. Pretty startling…

“A little Consideration, a little Thought for Others, makes all the difference.” – A.A. Milne

I snapped a lot more pictures today than I normally do for a run. Hope you enjoy them! The last picture is of me and Sue at the end of the race. We both had personal bests! And Kudos to Susan who raised over $650 for the foundation. Awesome job, wedgie! And THANK YOU to the foundation and the countless volunteers who continue to put this event on year -after-year. It always amazes me how much can be accomplished when we work together.

“If ever there is tomorrow when we’re not together… there is something you must always remember. You are braver than you believe, stronger than you seem, and smarter than you think. But the most important thing is, even if we’re apart… I’ll always be with you.” – Winnie the Pooh

Open Minds Walk & Run

If you’re going to be in Calgary this weekend, check out this run going on at North Glenmore Park, Snowy Owl Picnic Site (37th St SW & Glenmore Trail)

2.5km Fun Walk | 5km Walk/Run | 10km Run

Go purple to raise funds and awareness!

SSA_OMWR_Brochure_Calgary[1]

September 2012 Road Race Schedule – Calgary

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1
Dino Dash5K, 10KStroller friendlyClick for details

Xterra Trail Running National Championships

5K, 10K, 21.1K

Click for details

2 3 4 5 6 7 8
Calgary Run for Water5K,10KClick for details 

Sringbank Fall Fair

5K, 10K

Click for details

9 10 11 12 13 14 15
AltaGas Calgary Fetal Alcohol Network5K, 10K, 1K Family Walk, 5K teamsClick for details 4th Annual Tuscany Run & Walk5K, 10KClick for detailsLife without Limits Challenge

5K, 20K

Walk/Run/Wheel

Click for details

16 17 18 19 20 21 22
Rotary Music & Motion – Run at the Ranch5K, 10K, Half-MarathonKids Fun RunClick for details

Urban Venus Deliciously Sweet Run

5K, 10K, 1K Cupcake Race

Click for details

Terry Fox Run

1K, 5K, 10K

Click for details

Calgary Heartbeat Run5K, 10K, Team RunClick for detailsHull Services Walk, Dance, Run

3K, 5K

Click for details

The Race to Liv

5K, 10K

Click for details

23 24 25 26 27 28 29
Calgary Peace Run5K, 10KClick for details Harvest Half MarathonClick for detailsCRR River Park Classic4K, 8K

Click for details

30
 September_ROADRACES

August Road Race Schedule 2012 – Calgary

 

Saturday August 25 – Open Minds Walk Run 2012

 

Race Start Times:

 

  • Saturday, August 25, 2012 North Glenmore Park, Snowy Owl Picnic Site
  • 8:00 am – Sign In, Breakfast, Pledge Drop Offs
  • 9:30 am – Program(Speeches, thank – you, guest speakers)
  • 9:50 am – Warm Up
  • 10:00 am – 10K Race Starts
  • 10:15 am – 5K race Starts
  • 10:30 am – 2.5K Walk Starts
  • 11:00 am – The party Begins! Entertainment, Food, Kids Zone

 

Register by June 5th and enter to win a trip for two to Jasper courtesy of VIA Rail.

 

Raise pledges and win a free all inclusive trip for two to Los Cabos Mexico!

 

To download the Brochure please Click Here

 

Proceeds from these events will benefit the Schizophrenia Society of Alberta.