Tag Archives: running

09.06.12
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Day 18: 3 mile run through Glenmore Reservoir with stroller – YEAH BUDDY!

Today was a perfect morning for training. The temperature was around 12 degrees, the sun was shining and Felix and I had an awesome run through Glenmore Reservoir. We went the hilly way and survived (surprisingly.) I didn’t wake up thinking I wanted to do hills today (or any hill), but when we hit the trail I just felt like I could handle it (even with the stroller.)  I do believe that it was all due to my amazing mathematical skills. I worked out how far I needed to go so that when we turned around I would only have to do one really steep hill and get to finish at the top. It worked out perfectly.

That hill was a real bitch though (excuse the language.) I didn’t even want to look up because I was scared I’d lose steam so I just looked at the ground, pushed with one arm and prayed to God that if I passed out they’d find me before the bear did. Oh yes. There’s been a bear out on the reservoir. I truly hope I never see him (I do have bear spray, though I have no idea how to use it.) We made it to the top and I really wanted to do the Rocky move but thought the old fella I met up there would think I was a total nutcase, so I did it in my head. Todays run wasn’t fast but I really enjoyed it.

I continued “Project Morning” and said “Good morning” to everyone we met (some we met twice); I have to say, 99% of the folks we met today

were smiling and cheery. I talked to a few people along the way. One older man asked me if I planned to do the whole trail; I asked him if he was crazy. But did say “maybe some day!” There were lots of dogs and bikers; Felix loves seeing both. We snapped this picture of the pond as we were nearing the turnaround point. Yes, for my Nova Scotia friends, this is exciting for us here in Alberta. Water. It actually looked really nice; despite a little voice in my head telling to keep checking to make sure there are no moose, cougars or bears around it. I don’t even know what I would do if I saw any of the three. Surprisingly, I am most scared of moose.

I have to say that the runs and recovery are getting easier, but I do know that in the coming weeks my mileage will go up quite a bit. I’m also dreading the hilly runs that are also coming up in training e.g.: 5 x 200 yards uphill. Ouch.

Here are todays stats:

  • Distance: 4.81 km
  • Time: 32:07
  • Pace/km: 6:41
  • Best pace: 6:05

Anyway, as you can see the time wasn’t the best, but I’m not a bit sore and had a great run – it’s all about the journey, right? Here’s a picture of me and Felix after we finished. YAHOO! Big Smiles all around.:)

09.04.12
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Most beautiful places I’ve run – what about you?

In three weeks I’ll be heading to Cape Breton for a family event (YAHOO Nick & Trace). Like most runners, I enjoy different scenery and challenges, so this got me to thinking: where is the nicest place you’ve run?

Voted one of the best Islands in the world (and #1 in Canada) by Leisure + Travel magazine readers, I’d have to say that the most beautiful place I’ve ever run is Cape Breton.I grew up on the island so I do happen to feel quite biased in this decision, but I’ve run on other islands and this one is by far the most beautiful; bursting with colour and personality. (And of course, great people.) 

Of the 276.33km of the Cabot Trail, I’ve run 66.88km. Of course, not all at once (I wish.) For several years I participated in the Cabot Trail Relay – a 17 stage relay race through the trail. The race itself was a ton of fun and the camaraderie of runners has been unmatched anywhere else (at least for me.) The challenge of the trail, the jovial spirit of the teams (or most, anyway) and the milestone of being able to say “I ran part of the Cabot Trail” is well-worth the ups and downs of training. Now, if Westjet would lower their prices for flights going West to East, I would be one happy camper and make it out there annually!

I’ve also participated in the first Race to the Sea in Port aux Basque, Newfoundland. I can truthfully tell you I absolutely HATED every minute of this run. The scenery was beautiful and the people were wonderful, but I did NOT enjoy my run. I ran leg #8, which was a 12.4 km run from the ferry terminal to a cemetery. I mentally blocked a lot of things during the race (like not drinking any water)…but I do remember being at the base of  a hill and a onlooker told me that the finish line was at the top – he lied! I still had a bit of ways to go – and hills. It was hot. And muggy. And they were so lucky it was a free bar (sponsored by I don’t know who, some beer company) because I was fit to be tied. I had an awesome team (despite them trying to scare the shit out of me by lying & telling me to watch for moose up ahead)! And other than the running part, the team + celebratory drinks were the best! We also got screeched in, which was hilarious! And then met one of the Canadian Idols. It was a cool race.

And as much as I complain about the difficulty of running in Alberta, there are some pretty beautiful places to run. In the next few weeks I’ll be running hills in Springbank. YAHOO! The icing is that despite being pretty steep, the view of the mountains is incredible. When I first moved to Alberta it was January and Calgary was experiencing a Chinook. At the time I thought it was the strangest thing in the world (I had just left the cold, damp eastern Canadian winter.) But I put on my shorts and went for a run. It was so bizarre! I do remember it being harder to breathe, but I guess over time it’s gotten easier.

These are the three nicest places I’ve run.

Where’s the nicest place you have run?

09.04.12
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Day 16: 4 mile Fartlek Run with Stroller

YAHOO! Day 16 –  4 mile Farlek run is done and it was terrific!

I wasn’t too sure what the run would be like today. I woke up feeling tired and felt like it may be a struggle to get motivated. I didn’t sleep that well last night (may have been the cappuccino I had late yesterday afternoon) and therefore, was wired until the very wee hours of the morning. However, I got up, pumped myself full of oatmeal, an apple, water and a cup of hazelnut vanilla coffee and out the door we went!

It was a gorgeous morning; the sun was shining, there was a strong breeze and I had some fantastic company: Felix. This morning (for added challenge) I took Felix with me in the stroller. It was great fun and he enjoyed himself. He was smiling and grabbing at all the bushes and trees he could along the route. At one point we were running straight into the wind and he had his head tilted back, taking in the rays, he looked so much like this photo it made me laugh out loud.

I was really thankful to have a good run day. I’m starting to get into the heavier distances and training, so I want to keep my momentum going! We didn’t see too much else on our route. I did say Good Morning to most people; and most said it back, except for the Grouch (she lives in the neighbourhood) and I wasn’t surprised when she ignored us. 🙂

 Here’s a breakdown of todays training:

  • 1.5 km warm up run
  • 2.5 km steady race pace
  • 0.25 km slow
  • 0.25 km fast
  • 0.25 km slow
  • 0.25 km fast
  • 0.25 km slow
  • 0.25 km fast
  • 0.25 km slow
  • 0.50 km steady pace
  • 0.25 km slow

I even went a little bit further than I was supposed to (not purposely, of course!) Anyway, hope everyone else is having a good week of training. Happy Trails!

08.31.12
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Avoiding injury: good ankle stretches

Ankle injuries suck. 

And realistically, who wants to hobble around if they can avoid it? If you weren’t already aware, the ankle joint is one of the major weight bearing structures in the body; which is why it’s important to stretch it. A few days ago I mentioned that my ankle felt tight while running (even after stretching.) I’ve had many rolled ankles in my day and want to avoid it if at all possible. So in an effort to take all proper precautions, I came across these from the Livestrong website. Hope it helps someone out there!

Ankle Roll

An ankle roll is a basic ankle stretch that can help warm the ligaments both through the top of the foot and along the back of the ankle. It’s easy to do as part of your regular warm up. From a standing position, spread your feet shoulder-width apart. Plant your left toe into the ground while your right foot remains flat. Rotate your left ankle forward and back, as if you were drawing a circle with your heel. Repeat five to eight times before stretching your other ankle in the same manner.

Stair Stretch

A stair stretch makes for an ideal conditioning stretch for both the ankle and the calf muscles, but it is not recommended if you have poor balance. Stand at the edge of a bottom stair, with your body facing the flight of stairs. Move backward until your heels hang off of the stair. Carefully drop your heels downward while still supporting yourself on the stair with your toes. Hold for a count of 10, suggests the American Orthopaedic Foot & Ankle Society. Repeat 10 times if possible.

Ankle Alphabet

Try an alphabet stretch for the ankle, which is especially effective for children. Sit on the ground with your legs straight out in front of you. Using your big toe as the “pencil,” write out the alphabet in the air in front of you, suggests the American Academy of Family Physicians. To make the stretch a game for younger athletes, have participants stretch in pairs and write letters and words to each other while they take turns guessing what the words are.

Band Stretch

For a deep stretch before exercise, use a resistance band to direct your ankle gently and get a full, all-encompassing stretch in every direction. Sit on a weight bench with one leg straight in front of you and one leg supporting you on the ground. Leave your foot and ankle dangling off the front of the bench. Wrap a resistance band across your instep, gripping the ends in your hands. Very gently move the band to the left and the right, getting a good stretch in each direction, suggests “Stack” magazine. Hold each stretch for 20 to 30 seconds before repeating on your other leg.

If you have any stretches that will help, please send them along – I promise to post!

08.30.12
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Stroller advice: how to entertain a toddler while you run

Anyone who knows me would say it’s karma. A child that is busy 24/7 and throws down temper tantrums more often than Naomi Campbell and Mel Gibson combined. However, knowing that I have a kid who would rather be busy and on the go, I make darn sure I’ve got the necessary supplies to endure our running adventures. Plus, I love how independent and dramatic my kid is!

Here are some things to keep in mind if you plan to run with a toddler:

  1. If your kid is prone to tantrums, make sure you don’t go just before nap or prior to meal time. Always try to organize runs around a well-rested and fed child. Trust me. Learned the hard way.
  2. Make sure you have plenty of snacks. Even if your toddler isn’t hungry, bring snacks along for the run. I know you shouldn’t encourage kids to play with their food but if s/he isn’t screaming, who cares?
  3. Bring toys. Think about this for a minute. We don’t go ANYWHERE without our phones, iPods, iPads etc., so imagine that you have to sit through the most boring 1-hour lecture of your life; maybe something along the lines of public health policy. Now, imagine you have to sit through it without some form of entertainment. EXACTLY!
  4. Engage your child throughout the run. Now, I’m definitely not saying you try to carry-on a conversation, but point things out along the way. “Wow – look at the pretty trees. What colour are the trees?” etc. Nothing is more boring than hanging out with someone who (a) pretends you aren’t there, and (b) won’t talk to you
  5. Keep your stroller activity to an hour or less. Seriously people. Your child is definitely not interested in running with you for longer than an hour. Let’s remember that at this young age, their attention span is that of a hummingbird.
  6. If you want to listen to music, put it on so you can both hear. In my case, I put my iPhone in the cup holder and crank the volume. Yeah, I know it’s a little disrespectful to the people around me but it’s better than being disrespectful to my little running buddy. Plus, I NEVER listen to 50 cent in mixed company!
  7. Make sure you praise them for good behaviour throughout the running adventure; and treating where appropriate.
  8. Finally, be respectful of their age and development. Your four/five year old does not want to be pushed around in a stroller anymore. They want to run WITH you.

Now, I can’t speak to #7 from experience, but I was at Sobey’s grocery shopping one day when a woman strolled in with what appeared to be a kid of AT LEAST six, maybe seven. He wanted to get out and walk; she wouldn’t let him. It was weird and creepy. At that point, I’m sure the kid could’ve kept up during the run anyway…

Anyway, hope this helps on your running journeys. It has helped me! Happy Trails!