Things you're probably just not getting enough of...

While on my quest to get back to my old marathoning self, I am starting to re-evaluate some of my health habits. Now, I know what you're thinking, 'Here we go, another lecture about eating right' as you roll your eyes. But no, this is not exactly the point I am getting at. Although (as a side note), I am starting to realize that going to Costco when you're really hungry may be a poor choice as it can result in the purchase of a family size box of Cinnamon Toast Crunch... for a household of one. However, as I sit here at my desk enjoying my second bowl of this delicious mistake as I prepare to go to bed, I am inspired to reflect upon my choices in living a (somewhat) healthy life. So, I give you my short list of two big ticket items that I, and maybe you, may not be getting enough of, that do make a significant difference in your ability to train harder without getting hurt.

1. Sleep. 
In times of high stress it is not uncommon to sleep less until the source of stress is removed. In other words, if you are swamped at work, or maybe having some trouble on the home front, you're probably not sleeping enough. In general, the average adult needs between 7 and 9 hours of sleep. Are you getting enough? And if you are waking up frequently, then chances are it doesn't matter if you make the 9 hour mark because you aren't well rested. So what's the big deal, you ask? Well lots of important things happen when you sleep well. For one, if you are training for a marathon or physically active in general, sleep is KEY. You need this time to help repair muscle tissue, and restore energy levels. So, unless you enjoy aching and yawning all day, I suggest you place sleep on a priority list. Additionally, the less sleep you have, the less productive you will be. This may sound like an after school special, but you would be surprised the number of people who don't realize that sleeping for 4 hours a night is unsustainable. And I don't see why someone wouldn't want to partake in such a lovely activity. Interested? Read this, http://www.forbes.com/2007/09/24/health-sleep-quiz-forbeslife-cx_avd_0924health.html

2. Vitamin D
Now, this one may raise a couple of eyebrows for those who are new to the nutrition game, or who don't give it much thought. But Vitamin D makes a world of difference! If you live in the Great White North (like I do), than this deficiency is far more likely. We spend 6 months out of the year in hibernation and rarely see the sun; I tend to hide under a blanket, or underneath 3 layers of clothing if I go for a run, and usually the only thing that is exposed is a small part of my face. We receive Vitamin D from the sun, but if you are active than chances are that the sun by itself is simply not enough. And here's the kicker- Vitamin D is not one of those things that's in a lot of food, so you've got to consciously make an effort to get it.
Remember when you were younger and your mother gave you teaspoons of cod liver oil?
Are you cringing at the thought? I thought so. Okay, well that was actually an awesome source of Vitamin D- so call your mom and thank her. But let's be serious, who would wilfully put themselves through that nowadays? Ew. Well, good news for all of us, Vitamin D deficiency is one of those marvellous things that can be solved with one little white pill a day... maybe two (if you are really physically active, or weigh a lot). You should be looking at getting 1000-2000IU per day. Benefits? Helps strengthen bones and quicker recovery time, which for a runner in training is splendid! Also, Vitamin D may put you in a better mood! It should be said, that similar conclusions can come from being deficient in Iron, so it may be worth looking into that too! More info: http://runningtimes.com/Article.aspx?ArticleID=16940

There are a number of other things that you should be making sure you get enough of- for women, calcium is a big one. There's also magnesium, B12 (a personal long time deficiency, one I am strangely vocal about usually), fibre and water! Yes, water counts. If your lips are chapped, you're probably dehydrated. I'm sure there are many more, but here's a quick link in case you want to read further. http://www.active.com/running/Articles/Avoiding_Nutrient_Deficiencies.htm

So, now that I am done my second bowl of Cinnamony goodness, and written this not-so-short list of stuff to consider, I am re-re-evaluating my choices, because I am sensing that I should probably go get a blood test to see how some of my levels are doing. I don't know about my American counter parts, but here in Ontario, you can make an appointment with your doctor and let them know you would like a blood test to see how you're levels of everything are doing and its free. Actually, I think Vitamin D testing is $20 now, so I think you better just play it safe, save yourself $20 and just take the little VitD pill daily. Or you can invest in a multivitamin, but I strongly encourage you research for a good one, as some of them are full of crap and you will pee out most of it.
Okay, I think my sugar-induced rant is now over. But you should still keep these things in mind, after all it can't hurt!

Does Anyone Stop and Smell the Roses Anymore?

Having been a running instructor with the Running Room, and participated in several running clinics myself, and trained solo for various races - I understand how someone can become consumed by timing and mileage while training. For those A-type personalities out there (myself sometimes included), its very easy to get caught up in recording progress in training. You wake up and say "Today is the day I will run 5k in less than 28 minutes" or "Today I will run 1km more than I ever have before". While I applaud each and every one of you breaking records and reaching your goals, I always wonder if anyone is running for the sheer thrill of a good run?

As I have said before. when you first start running, the runs seem daunting and more tiring than enjoyable. However, once you've been out for a few weeks and create a base in your training, those runs should become less demanding of your brain activity. You should feel less inclined to look at your watch, or listen to your breathing, and your brain starts to sing along with your music instead of thinking of a million other things you wish you were doing. While this is a tell tale sign that you are becoming a runner, do you still get consumed by keeping track of how far you've run, or how long it took you to run those 10k?

I was out for a run along the lake this morning, and for the first time in years I stopped on a park bench to just  look at the water. It felt weird to stop in the middle of a run, because for the most part I run with a goal in mind and enjoy nature as I pass right on by. In other words, I am the person who spends about 0.5 seconds admiring the fact that spring came early, and that there are wild tulips growing in the forest by my house; a whole 3 seconds looking at a herd of deer who are standing idly by as I run past them.; and a whopping 5 seconds out of a 50 minute waterfront run looking at the water. How is it possible, that I have turned running into a commuter sport? Sometimes I feel like I have a runners version of Drivers' Amnesia. You know, when you drive home after work and then you pull into your drive way and you have no recollection of how you got there - complete auto-pilot mode. This just doesn't really seem like it should happen when you are outside for 40-60 minutes a day.

Well, at the tail end of my run today, I decided that I was not going to succumb to runners' amnesia, and I stopped at a bench to enjoy the scenery. It wasn't a long pause, but enough to take a look around, have a quick chat with the person who was standing there too, and then be on my merry way. I still did the distance I wanted to run, still ran at a decent time, but I enjoyed my run WAY more than I usually would.

The purpose of all this, is to point out that although you should worry about training properly and monitoring your progress, it shouldn't mean that you aren't enjoying yourself while reaching your goals. Don't let the image of the finish line distract you from enjoying the journey to get there. Afterall. if you aren't having even a little fun chances are you will fall off the wagon at some point. Also, the ability to be outside for even just a quick 20 minute run, allows us to break free from of our susceptibility to Zombie-like habits during the winter months.

So, if you aren't stopping to enjoy the view, smell the now-budding roses, or even acknowledging a fellow runner - chances are you're not getting the most out of your runs. Just a thought.

How's that New Year's Resolution Coming Along?

While I subscribe to this notion that the new year provides a metaphorical clean slate and a good time to set new goals -or resolutions if you will - I don't understand why people abandon their resolutions all together by March?

In early January gym membership sales sky rocket, and your chances of finding a treadmill at 5:15pm on a Tuesday is next to impossible. Everyone who made a weight loss/muscle gain/exercise-related goal resolution is in that gym working on their fitness. However, by early March the gym somehow miraculously empties out, and the crowd returns to include the regulars and a hand full of the newbies. Maybe it was the New Years champagne, or the sheer happiness of being surrounded by people you love, or even a healthy combination of the two that really motivated us to say things like, "In 2012 I will lose 10lbs." or "In 2012 I will stop smoking" or even "In 2012 I will complete my resolutions from 2009 2010 2011".  But why have some put their resolutions on the back burner, or even abandoned them all together so early in the year?

I feel like there is this superstition attached to resolutions that makes people believe that these goals need to be applied at 12:01am on January 1st, for them to be significant. But this is the wrong idea and you are setting yourself up for disappointment! If you've never been to a gym before and are not regularly physically active, then its not that realistic to think that something miraculous will happen on January 1st that will motivate you to go 7 days a week. And the expectation that this should happen is enough to make anyone want to quit before they even start. Same goes for people who decide that they want to lose 10 lbs. Starting a diet on January 1st is probably not a good idea. It might be a better idea to plan ahead and create a diet plan and start somewhere in mid-late January. There is no urgency to complete these goals, and if you have to modify them to make them more achievable- then do it! There is nothing wrong with discovering that maybe your aspirations to run a half-marathon this year are slightly over ambitious. No problem- run a 10k this year and aim for the half marathon next year. The people on the sidelines are going to cheer for you just as loudly, the training will still be intense and the end goal will still make you proud. The only difference is, that you may complete this goal in less time than you wanted to and actually stick with it!

Well, the point of this entry is that I want everyone to understand 3 things:

1. You have 365 days to complete your goal! So a bad day here and there is completely acceptable, and even expected! So don't be discouraged.

2. There is nothing wrong with adjusting your goals so that they seem more achievable. You will get to that ultimate goal eventually! Remember: "How do you eat an elephant?" Answer: "One bite at a time"

3. Its never too late, and you're never too old to complete your goals!

Looking for something to do this weekend - March 3-4 ed.

So you're feeling motivated and inspired, are you? Well, here is a short list of big races going on in North America this weekend!
Remember: even if a race is sold out, or perhaps you're not at the point in your training where it would be wise to run one of these bad boys, then why not be a cheerleader for someone else? Let's be honest, we can't always be the star runner, so why not use you're down time to make someone feel awesome at the 17.5km/ 11mi mark? Isn't this the point in a half where we are all struggling, or wishing we had opted to sleep in on this particular Sunday morning? Some cowbells and cheering is a cheap way to make someone's day - so I say, give it a shot!

Sunday March 4, 2012
Canada:
1. Brainfreeze Half - Saskatoon, SK
2. Chilly Half - Burlington, ON
3. Hypothermic Half - Red Deer, AB

US:
1. Public Half - Tampa, FL
2. Dodge Rock n' Roll Marathon - New Orleans, LA
3. Little Rock Marathon - Little Rock, AR
4. Miami Beach Half - Miami, FL
5. Orange Blossom Half - Tavares, FL
6. Hooters Half - Ft.Meyers, FL
7. Caumsett State Park 25k/50k - Huntington, NY
8. Stu's 30k Road & Relay Race - Clinton, MA
9. Black Cat Road Race - Salem, MA

If you happen to be attending any of these, take some pictures and send 'em over! I would like to see what all runners are up to this quiet March weekend! For those of you attending the Chilly Half this weekend, I will see you there! I am not running but I will be cheering on my former Running mate! So send me a tweet if you're around!

Some Winter Wisdom: The Locked Out Story

Its easy to read articles and blog posts about how to stay warm. hydrated and motivated during runs in these long winter months. When I go out I always remember to layer to accommodate for changing temperatures. I remember to warm up a little indoors before I hit the road so that I don't injure myself if I start off to fast. And I remember to bring some hydration with me if my runs are on the long side. But in all of this, I never prepared for what happens if I lose my house key along the way!

Yesterday afternoon I was out for a tempo run; I was in a good mood, going strong, feeling motivated and even threw in an extra lap because I was simply loving life. So, when I reached my drive way and started doing my typical cool down (walking in circles on my drive way until I could breath normally), I started stretching my quad and I reached into my right jacket pocket to fetch my house key that I put in there when I locked the house initially. Except, it wasn't there, and it wasn't in the left pocket either. I walked to the end of my drive way and searched, then to the end of my street to search, and I went another 2 blocks after that to search but there was no sign of my brightly coloured key. Immediately, I began to panic a little bit because I was sweating, and the temperature at this point started to drop drastically as the sun set. 

How could this happen? Where did this happen? Did I even have the key when I left the house? Yes, of course I had it because the door is locked. I can't run another 7km to look for this key! HOW AM I NOT PREPARED FOR THIS AFTER ALL THIS TIME!?

Needless to say, I did not have an extra key anywhere around the outside of my place, or keep one at a neighbours, or even carry a cell phone with me. In this day and age I was stranded on my own island. I managed to borrow one of my neighbours phones and call up someone who had my spare key, but the wait was another 30 minutes. That's thirty minutes to be standing in the cold, now rainy/haily/windy weather just waiting around! For those of you who like to run in winter, you are well aware that this is asking for hypothermia. So I decided to run for an additional 30 minutes, despite being exhausted and wanting to just lay down on my lawn face down until some sort of rescue arrived. Eventually, I returned from my forced run to find my saviour with my house key in my drive way and I immediately thought of my future contingency plan for winter disaster aversion! 

So with this in mind, and a fever to remind myself of my stupidity, I bring you some suggestions:

1. Carry the key in a secure location, either a key holder cuff, a zippered pant pocket or even tie it into your shoelace! Though on second thought, this last idea could result disastrous if your laced come untied and you don't notice. So scratch that once. 

Key cuffs can be purchased anywhere really, they are cheap and can obviously be worn all year around. Embarrassingly enough, I must admit that I have one, and simply stopped using it. I assure you, its going to get some serious mileage from now on. 

But if you are looking to buy one, Lululemon.com has a pretty pink one for $14, or RunningRoom.com has a few options too! 

2. Leave your key with a neighbour. Don't do what I did, and leave your key with someone who has to drive a ways to get it to you. I admit its not the smartest thing to do, but it was never an issue, until it was. 

3. And finally, if you're really stuck for what to do. I would suggest always keeping a spare key under a mat or in a plant or wherever it can be easily reached if you're ever locked out. 

I know these probably seem like really basic ideas for house keys, but some of us don't have that contingency plan! We run for years and never encounter an issue, so we become confident that our methods are fool proof. However, despite my efforts to keep my right jacket pocket zipper closed, somewhere along my run that house key abandoned ship... along with the left ear gold stud. But that's another story. 

Hello, World!

A new day, is a new day. Whether you woke up to pristine blue skies, or bolts of lightening streaking across your window- it is a new day and you should all make the most of it.

For me, today marked the day where I decided I wanted to share my experience as a runner with the world. Now it should be clarified that when I say this some of you are probably thinking that this is the blog of an elite runner. Sadly, if this is what you were looking for this may not be the right place to find it. However, if you are open to reading experiences of an intermediate runner with several dozen races under her belt and a wicked sense of humor and a knack for sharing tips, than you are in the right place my friend!

But before I begin, perhaps I should share a tiny bit about who you are reading about:

Lets start with the basics- I am a 26 year old runner, previously a running instructor with the running room, but got injured training for the Mississauga marathon and had to abandon my training for about a year. Well, this was actually a combination of injury and opportunity to move to Peru for half a year. Either way, this is the beginning of my journey back into competitive running!

Why do I run?

Why not!? Actually, to be honest my love affair with running began when I was a freshman in college. Everyone knows the rule for freshmen: By the end of your first year it is expected that you will gain about 15lbs. Well, my tendency to be an over achiever seemed to also apply in this situation because where most people gained 10-15 lbs, I saw a 24 extra pounds on my 5’1″ frame. Though I didn’t notice the difference too much at first, the top button on my jeans was holding on for dear life every time I sat down.  So, I decided to give running a shot after my father (an avid runner) promised me I would love it.

I would be lying if I said my love for running began right away. In reality, my first 3 weeks running were painful and I felt extremely discouraged. I was tired after 30 seconds and would need to walk for about 2 minutes afterwards just to recover. However, one day I remember it just clicked. It was like a perfect storm of amazing outcomes: I wasn’t tired, I was happy and I was actually enjoying the scenery instead of counting the seconds until I got to walk. And from then on, running wasn’t a chore I was doing to stay fit- it was a hobby I did because I loved the feeling.

Now, I know I am not the only one who has felt this way, after being an instructor at the running room and talking to plenty of people, we all had one thing in common- the understanding that learning to run is hard, and that the first few runs – well, just plain old suck. Alas, there is hope, the runs will get longer in distance but they will feel shorter in terms of time. You will have more energy and the pride and endorphins will make you full of pep. And for those of you new to this game, the pep is contagious, haha.

So with this in mind, I will conclude my first, but definitely not last, post. Stay tuned for stories, tips and pictures!

Cheers!

Alicia