Women of Strength Fitness and Lifestyle Training Blog

Women Of Strength Rocked Vegas!!

2009-12-12T11:46:00.001-08:00

Ready to Rock and Roll!

2009-12-02T08:08:00.000-08:00

Well ladies, we are a few short days from the big show in Vegas! It has been a long and yet quick 13 weeks since we started this journey. From the first 8km 'long run' to our longest 22km run, we have had some tough runs, some breakthroughs and a lot of laughs :) This weekend will be the celebration of all that hard work and perserverence. Before we get there, I have a few final tips to help you get to the start line in the best shape possible.

1) Stay Healthy! This week is about resting, rebuilding and allowing your body to be in the best shape possible by Sunday. This means tending to any niggling issues, fueling your body with the good stuff and resting. Sleep is your priority this week! Try to get some extra zz's to prepare for the fatigue that comes with travel.
Eat healthy- this is the week to get all the good stuff! Build up your vitamin and mineral reserves and boost that immune system- again to prepare for the travel that is coming.
Be a germaphobe. From now until we are at that start line, antibacterial wipes are your friends. Wash your hands, stay away from sick people and do your best to think healthy thoughts. The last thing you want joining you on your run is a cold/flu.
Get a massage- you earned it. This will help work out any kinks and sore spots and help you to relax.
Drink your water. Stay hydrated, we are heading to the desert! Air travel is also very dehydrating, be sure to buy a bottle once you are past security so you can drink on the plane.

2) Be prepared. I am including a list of things that are essential to pack for the trip. This list is not exhaustive, just the stuff that is non negotiable!
i) Passport
ii) Race Confirmation Sheet
iii) Running shoes
iv) Women of Strength Vegas Shirt
v) Water bottle and nutrition you plan to use in the race
vi) Comfortable walking shoes for before and after the race (comfort over fashion- at least until after the race!)
vii) Warm up clothes you can wear to the start and discard when you warm up.
viii) Your A game... haha
other things I plan to bring (you may also want to!)
swimsuit, camera, sunglasses, gloves.

3) Don't walk a marathon before the run! I know that Vegas is a great place to walk around and see the sights, but if you walk 12 hrs on Saturday you are going to pay for it Sunday! Take frequent breaks, remember to eat and drink regularly, and if you can get a short nap in.

That is all I have for you for now, I will see most of you on the flight and the rest of you Saturday.

We will meet at 7am on Saturday morning in front of Mandalay Bay Hotel to do our 3km run. You also need to pick up your package after 9am at the Hotel.

Remember to have fun, enjoy the experience and take some time to acknowledge yourself for getting there! I am honored that you chose me as your leader and coach and I am so proud of all of you for getting this far.

Can't wait to celebrate with you in Sin City :) !!

Guest Blogger: My Husband!

2009-11-24T11:32:00.001-08:00

Here is a great article written by my favorite runner, have a read!

http://darin-hunter.blogspot.com/2009/11/born-to-run.html

Amber Dawn's Race Day Tips

2009-11-21T12:50:00.000-08:00

Well we are coming closer to race day and now is the time to think about what you need to do to prepare for the 'big day'. I have compiled a list of my race day tips based on experience as a racer and a coach. Much of it you have heard from me before, but it is still a good reminder :)

Preparation:
The key to success on race day, is to be prepared. This preparation is mental as well as physical. Assuming you have done your long runs and kept fairly consistent on your training program, the physical prep has been mostly done. If possible, try to do some of your long runs on the actual course, get out on a bike to ride the course pre-race, or at least get a map and be sure you can spend some time figuring out where it goes. The last thing you want is to take a wrong turn on race day. As good as volunteers are, they are only human and I know many people that have been misdirected in races, causing them to add distance to the run or in some cases, be disqualified for cutting the course.

The other benefit is mental, knowing the course and having landmarks will help you in pacing and knowing how much is left. It also allows you to visualize yourself running strong along the course in the days/weeks leading up to the race.

The preparation key extends to nutrition and equipment. Use your training runs (primarily long runs) to practice and test your nutrition and equipment. Your training runs allow you to test and perfect your racing kit (what you will wear), your pre race fuel (the night before and breakfast the day of), your race nutrition (drinking and eating during the race itself) which will help to limit any race day surprises. The oldest advice is never do anything new on race day. This means clothing, equipment, food, etc. I have tested this theory several times and have had both good and terrible results. Trust me when I say you don't want to find out about chafing on race day...
(on the note of chafing, if you have areas you know are 'hot spots' ie. between the thighs, under armpits, etc, you can put vaseline or body glide in these areas to help prevent it.)

The night before the race lay out everything you'll need- your race kit, shoes, socks, race number (including pins!) race nutrition, dry clothes for before/after the race, and and pre race nutrtion you need.

Set your alarm and set a back up alarm. This is not the morning to sleep in. Be sure to get up early so you have plenty of time to eat, digest and poop. The pooping part is essential! You don't want to have nature call during the race if you can help it. Know the race venue and where you are parking/ being dropped off. Set up a meeting spot for family and supporters after the race.

Get to the venue about 1hr ahead of time. I like to get there at least one hour or more early. This is so I can do a warm up, and visit the facilities once or twice. Depending on the race size, lineups for the facilities can take up 20-30 mins or more. On the morning of my 3rd Ironman I was in a porta potty line with only minutes until race start. It was not a good way to start the race, with my heart race skyrocketing!

Warm up depends on the length of the race. The general rule is the shorter the race, the longer the warm up. Or, the faster you plan on running, the longer the warm up. If this is your first race then spend 10-15mins walking/jogging and do some light range of motion exercises.

Ok, so now it is time to line up for the race. You may hear the words, "seed yourself appropriately". What does this mean? It means put yourself somewhere where you are not going to get in the way of the people who are trying to win the race, but not behind the walkers and strollers if you plan on running. If in doubt, start further back. The last thing you want is to be trampled by the speed freaks, and be passed 100 times in the first 500m.

Relax. The first 5km are your warm up. Keep your effort easy, and enjoy the experience. Fill yourself up with positive mental thoughts while you are feeling good so you can draw on them if things change later in the race.

Be sure you drink during the race, especially if it is hot. Small, frequent sips will be better tolerated and absorbed than gulping at the aid stations. I recommend carrying your own water or sports drink for this reason.

If you have trained with Gels, the 1/2 way point is a good time to use one. Once again, small sips with water are better tolerated than sucking the whole thing back (for me, anyway).

Once you reach the half way point you can pick up your pace. Keep it moderate though, you should still be able to breath comfortably and carry on a conversation. This is your first race and the most important factor is getting to the finish feeling strong.

If you find yourself struggling, slow down or take a walk break. Use a positive mantra to replace any negative self talk that is going on. An example I use is "Longer Stronger, lighter tighter, joy and ease" and sometimes when the going gets tough it is just "I can, I will".

When the finish line is in sight, be sure your face is clean and your victory pose is ready. Cross the line running strong and smiling. Once finished, keep walking for another mile or so to let yourself cool down. Take in some water and nutrition and bask in the post race relief/ joy. Change into your dry clothes and have some food, cheer in the other runners and enjoy the day!

Post race recovery is about proper fueling and rest. The next day a long walk and some light stretching is as strenuous as it should be.

You can start light running a couple days after the race if you feel good, but this is also a good time for some cross training activities like swimming or cycling.

Congratulations! Now it's time to ask "what's next"?????

Awesome Article!

2009-11-20T15:14:00.001-08:00

Running for the health of it

Crystal Rhyno – Running with Rhyno

If you had any doubts running was a mental challenge, then you haven't met new runner Melodee Luka.
Self-described as queen-sized, Melodee is a thirty-something gal who took up running this past spring.
"I don't run," she says. "I am not built like a runner. When you look at me, runner is not the first word you think of – shot putter maybe, not a runner."
Melodee is getting married this February. When her doctor told her she needed to get on a healthier lifestyle track, Melodee decided to run.
Well, it was either running or ballet, she joked.
"But I don't have the grace for ballet."
Melodee wanted to do something that challenged her mentally, so the physical part wouldn't be so bad.
A tangible goal would be to run a 5K race.
"It was easier to make a lifestyle change by focusing on the 5K race."
After researching and deciding on a training group, she signed up for a learn-to-run program.
"In my head, the hardest part was deciding to go to the class," said Melodee, who is a cost analyst for Conoco Phillips Canada. "And I prepaid the full amount because I am so cheap, I wouldn't want to waste any of my money."
The day before her first class, Melodee was a bucket of nerves. She tossed and turned the entire night.
"I was so nervous about the class," said Melodee. "I am not petite person. I am not a light person. Gravity is not nice to me. I thought I was going to be the worst person in class and I didn't want to die. The whole day I was so nervous."
But as all good stories go, Melodee got over her nerves, and set off on the path leading to her new-found love.
"I am paying a professional," she said. "I will do whatever she tells me to do. And I left everything else at the door. When she said go, I tried. I tried really hard."
At that first class, Melodee knew she had a lot of work ahead of her.
"I couldn't even run for 30 seconds," she said. "I watched the other people break away. I stayed in the back. I had problems with my shins and I had tendinitis in my feet. All I thought was just do what ever you are told."
Through all the ups and painful downs, Melodee pushed through the learn-to-run program.
In June, Melodee entered the Give the Gift of Life Fun Run and Walk for the Kidney Foundation of Canada.
"I finished," she said. "I finished. One day, I will be concerned about how fast I go. All I care right now is making it to the finish line."
Next year, Melodee would love to run a 10K and then in a few years do a half-marathon. These days, she's up to running four minutes at a time.
"I'd love to get to the point where I can get to a 20-minute stretch," she said.
Just a couple of weeks ago, Melodee had a running breakthrough while walking her boxer, Presley.
She thought, "I would rather be running."
So she turned around went back into her house and changed into her running gear.
"My limitations are nowhere close to where I thought they were," said Melodee. "I enjoy the outdoors more ever than I have before. I am not going to say I have the 'runner's high' yet. I have the 'oh yeah feeling'. I think the runner's high is coming. It's getting easier. I appreciate more of what it takes to increase your distances and I will get there."
Melodee grew up near Hines Creek and has lived in Grande Prairie for more than 15 years. She's planning on wearing a strapless dress for her wedding in Mexico.
Melodee trained with the Women of Strength (www.womenofstrength.ca) learn-to-run group.

crhyno@bowesnet.com

Mental Toughness 101

2009-11-14T16:30:00.001-08:00

They say that running is 10% physical, and 90% mental. Who are 'they', and where did they come up with that ratio? I have no idea, but since we have been working hard to train our physical bodies I thought it was time to introduce some tips for becoming mentally tough. Because the truth is when it comes down to a battle of mind vs body, the body rarely wins. You must believe to acheive...and all that jazz.

1) Train for the tough stuff: Cold weather, icy trails, slippery footing. The down side of northern running right? Wrong! Your secret weapon! Running in tough conditions makes you stronger. Dealing with challenges such as weather, poor footing, and inappropriate clothing choices are all ways to train yourself to overcome issues that may arise during a race. Sure, those people who train in shorts and t-shirts all year long have better tans than us, but we are tougher- that's a fact. And just think of how much faster you'll be on smooth pavement without 5 extra pounds of clothing weighing you down!

2) Talk yourself up: One of my favorite parts of running is the time alone with my thoughts. But sometimes when the running gets tough, the thoughts turn ugly. If the negative chatter takes over your thoughts may turn to "I'm tired", "This hurts", "I should just walk", "No one will know if I cut this run short", " The couch is calling and it is time I answered". It has been shown in studies that the brain actually triggers the body to shut down, rather than vice versa. This means that while your mind is saying stop, your body is still willling to go- but in fact you convince yourself to be tired and to stop. Most people never realize their physical potential, because they give up mentally long before their body can get there.

When I started running I felt heavy, slow, uncoordinated and pained. And the thoughts going through my head were generally reinforced that feeling and amplified the experience. The negative thoughts resulted in a negative experience of running, and I knew I wanted to change this. So I thought about what I wanted to feel like and look like while running. I thought about the women I saw who looked strong, relaxed and light when running, and I came up with a mantra- Longer, Stronger, Lighter, Tighter, Joy and Ease, Joy and Ease. This rythmic chant filled my head with a positive image and replaced the negative chatter that had previously consumed my thoughts. It worked, and it still does.
A mantra can be as simple as "I can, I will" as it was for Alan Hobson as he trained to climb Mount Everest after recovering from cancer.
Think about what "power words" you would use to transform your mind and your thoughts into a cheerleader to support and assist your body in reaching its true full potential.

3) Be flexible: Just like in life- it's important to have a plan, and then be prepared to throw it out the window. Planning and preparation are a part of training, but you also have to be willing to let go of your expectations and desires and just go with the flow. The great part about running is anything can happen. If you are too fixated on how it should be, you may miss out on an even greater experience than you anticipated.

4) Get uncomfortable: There is a rule in strength training: Development follows demand. The same is true for running. If you want to run further, faster and/or stronger, you must push yourself outside of your comfort zone. Run with someone a bit faster than you, start a training run a bit faster than you should, or run an extra kilometer or two after you want to quit. All of this will help push the boundaries of what you think you are capable, and as previously explained, this is the integral first step to physically realizing those expanded capabilities.

5) Daydream: Visualize yourself running. Ok, now visualize yourself running the way you want to feel and look. That is the image you want to focus on. There is power in visualization that goes beyond what you might think. Sure, the more you visualize yourself running (and racing) the more confident and prepared you will feel when it comes time to race. But in addition to that, it has been shown that actual physical change occurs as a result of just mental imagery without actual physical engagement. So that means that lying in bed picturing yourself running is actually a form of training! (although I wouldn't reccomend it as a sole training method considering the physical changes are about 0.04% of what you would experience by peeling the mattress off your back and getting outside to run).

6) Embrace the fickle nature of the sport: Some days you feel like a rock star, other days you feel like a black hole. The truth is, there will always be good runs and tough runs, but any day running is better than a day sitting on the couch. And the tough runs make you appreciate those great runs even more!

So there you have it, now you can get to work training that muscle between your ears.

The Crew pre 18km

2009-11-14T16:27:00.000-08:00

And they looked just as good after the run! Way to go everyone, 3 more weeks till Vegas!!

An Awesome Video...Dare Change!

2009-10-28T09:20:00.000-07:00

Food Is Fuel

2009-10-25T13:16:00.000-07:00

This week we've reached the mid way point of our training, and as the kilometers have been adding up, you are becoming running machines! To keep your machine running smoothly, you need to feed it the foods that are most efficient and effective at fueling for performance.

So, what to eat? When to eat? How much to eat?
When it comes to running, you need to fuel up before, during and after your runs. Of course, the longer the run, the more fuel you will need. And since you are running and your blood flow will be directed to your muscles and away from your stomach and digestive organs, you need to eat and digest before running. You also need to eat after your run to replenish your fuel stores and provide your body with nutrients to repair and rebuild what you have broken down.

My suggestion is to eat at least 1hr to 90mins before your run. This way you can digest your food so it isn't sitting like a giant lump in your gut throughout your run. What about running first thing in the morning? Get up early. Seriously, it is that important. If you can't stomach much in the morning, you can have a snack at about 8pm that contains some carbohydrate, protein and fat (think a piece of fruit with nuts or some cottage cheese with tomato and avocado). Even that won't be enough to fully fuel you for a longer run though, and you need to get up a bit earlier so that you can have a small breakfast. A slice of toast with almond butter and a banana, a small yogurt with granola, or an apple with a couple of slices of cheese are all reasonable options. I eat a serving of oatmeal with berries and almonds plus a latte. I always get up at least an hour before I have to run and more often than not I am up 90mins so that I can digest before we begin.

Whatever you eat, you will want to take note of how it works (or doesn't work) for you. Come race day you don't want to be experimenting with anything new or unknown. Eat what you know works for you pre long run, and be sure you give yourself enough time to digest before the race.
The last thing you want is to do all this training and then spend half of the race in the porta potty!

During the run you will need to take in some calories as well. During your long training runs you should be experimenting with different options to find out what works best for you. The gels, gummies and beans I have provided are all good options, but you may also want to try real foods like dates or raisins, bananas, or trail mix. Whatever you choose, you want to make sure it provides you with about 100 calories per hour and is something you can tolerate when your stomach might be unsettled. It also needs to be easy to carry and eat, and something that gives you energy without a super sugar rush and crash effect. Commercial gels, beans and gummies generally contain a slower acting and longer lasting sugar like maltodextrin. They also generally contain some electrolytes like sodium and potassium (which you lose through sweat) and sometimes additives like caffeine to give you a boost. Most often these products do not contain much protein or fat since it takes your body longer to digest these macronutrients and they may cause more stomach upset if ingested during high intensity activity.

If I am running a shorter race and plan to push the intensity to my upper limits, I definitely stick to simple carbohydrates as fuel sources. I need all the blood in my muscles and respiratory system as opposed to my stomach. On the other hand, if I am doing a long ultra distance race I will be running at a much easier pace and for a lot longer so I would likely have some nuts, fruit, or even a small sandwich since I can digest that kind of food and would tire of the sweet stuff pretty quickly.

Whatever you choose, take it in small bits, followed by water, and practice, practice, practice before race day.

Drinking is also essential during your runs. For runs an hour or less, water is probably fine. If it is especially hot or humid (we wish!) you can add some electrolytes to your water in the form of a commercial product like Nuun or just add a pinch of sea salt to your water bottle. Race aid stations usually provide a product like Gatorade so if you want to use what will be provided on course, find out what they'll be using and then practice with it during your training runs.

Ok, so you've gotten up early, had a solid pre run breakfast and made it through the training with your gels and Sharkies. Now you can relax, have a coffee and carry on in your day, right?
Well, not quite yet.

There is a window of opportunity post run to refuel and how you feel during your next training run will have a lot to do with what you decide to do with this window. This article from Runner's World online offers this tip:

When you run longer than an hour, you need to focus on refueling—and fast. "There's a 30-minute window where the body is very receptive to getting carbs back into the muscles," says Shulman. To know your carb needs, divide your weight in half. If you weigh 140 pounds, you need 70 grams (280 calories) of simple carbs within 30 minutes. Try energy bars or sports drinks because they're quickly absorbed. Getting some protein, too, will kick-start muscle repair. Within an hour of that snack, eat a full meal, ideally in a 4:1 carbs-to-protein ratio. According to a 2006 study in Medicine and Science in Sports and Exercise, eating carbs and protein together increases glycogen levels more than eating just carbs. Try a bean burrito or pasta with meat sauce to give your body the nutrients it needs, says Shulman.

One of the easiest things to take in is a cup of chocolate milk or a cup of soy milk. Both contain the right 4:1 balance of carbs to protien, are easy to ingest even if you aren't feeling hungry, and are relatively easy to obtain.

There. Now you can put your feet up (with ice on any sore bits) and relax. Just be sure you get up and move and stretch frequently or you might become 'stuck' to the couch :)
For more information about fueling your machine here are some further articles:
Food as Fuel
The Best Foods For Runners
Gordo's Recovery Nutrition Tips
How to Fuel on a Run

Happy Running! Happy Fueling! :)

An Article on Fueling During Your Long Run...

2009-10-21T18:46:00.000-07:00

Carbs on the Run
How to get the right amount of fuel so you don't hit the wall or the porta-potty.
By Sarah Bowen Shea

When Lance Armstrong ran his first marathon in New York City in 2006, he shocked the running world for a few reasons: He clocked a respectable 2:59:36 with little training, and he reportedly ate quite a few chocolate-flavored PowerBar Gels on his run from Staten Island to Tavern on the Green-15 in fact. Stomach churning? Yes. Unheard of? Not necessarily. Many runners are confused about how much fuel they need for a long run, whether in training or racing. Some eat too much, others too little. There are potential perils either way. Having the right long-run nutrition plan can make the difference between finishing strong and not finishing at all.

"What you need are carbohydrates," says Deborah Shulman, Ph.D., a sports nutritionist in Bellvue, Colorado. Carbs are a good source of glucose, a form of sugar that our brain, nerves, and muscles need to function. A small amount of glucose circulates in our blood, but the majority of it is stored in our muscles and liver as glycogen.

The body can store only a limited amount of glycogen. When you deplete your stores, your muscles and brain run out of fuel and you feel physically fatigued and mentally drained. "Hitting the wall" is essentially your brain and muscles running out of carbs. Consuming carbs can help "minimize glycogen depletion and keep blood sugar level," says Shulman. In other words, you'll avoid crashing and burning. On the other hand, if you eat too much midrun, your stomach won't be able to digest all the carbohydrates and you'll probably experience sloshing, bloating, or cramping feelings that signal carb overload.

The 75-Minute Rule

On a run that's about 75 minutes or less, you can rely on your body's glycogen stores and the food you eat prerun to power you through. Run longer, though, and you need carbs.

Jackie Dikos, R.D., a consultant dietitian who heads Nutrition Success in Indianapolis, suggests that runners start "fueling before the onset of fatigue." That means you should start taking in carbs between 30 and 60 minutes into your workout or race, depending on the intensity of your run. Dikos, who ran in this year's Women's Olympic Marathon Trials, starts drinking a carb-rich sports drink about 40 minutes into a marathon. You should then continue fueling in frequent, small doses. The ideal is 100 to 250 calories (or 25 to 60 grams of carbs) per hour, after the first hour of running, says Nancy Clark, M.S., R.D., author of Nancy Clark's Food Guide for Marathoners. That's the equivalent of one to 2 1/2 sports gels or 16 to 40 ounces of sports drink per hour.

That said, a runner's exact calorie needs vary from person to person. As Clark puts it: "A Hummer needs more gas than a Mini Cooper." Smaller runners might only need 100 calories every hour, while larger runners might need around 250 calories. The less fit you are, the faster you burn through stored carbs, meaning you'll need more calories midrun to keep your tank full. Running at a quick pace or high intensity also uses glycogen at a faster rate-a car going 75 miles an hour uses more gas than one going 60.

Many runners rely on sports drinks (Gatorade, Powerade) and gels (PowerBar Gel, GU) for their carbs. "Both are sugar by another name," says Clark. "Sugar is what your body wants." But feel free to eat it in whatever form works for you, whether that's Gummi Bears, dried fruit, or Twizzlers. Clark, a veteran of nine marathons, eats mini Milky Ways on her long runs; Shulman, a runner and triathlete who routinely wins her age group, likes Fig Newtons.

The key to long-run nutrition, says Shulman, is for runners "to experiment with what works for them." Training runs offer the best opportunities to try new carb sources and practice timing your intake. By doing so, you'll learn how much your brain and body need to function at peak levels. And that means no more time lost to pitstops or run-ins with the wall at mile 21.

http://www.runnersworld.com/article/0,7120,s6-242-301--12826-0,00.html

Cold Weather Running

2009-10-08T21:46:00.000-07:00

Since we are training for a race that falls on December 6th, and we live in Northern Canada, and it seems to be the earliest start to the winter season ever...I thought it was appropriate to talk about how to dress for the frigid runs we have in our near future!

Running in the winter is actually very enjoyable. IF you dress properly. Investing in the right clothing is worth every penny, and you only need a few key items to get you through a winter of cold running.

Head and Neck
On cold days, you'll lose a reported 40% of your heat from your head, so it's important to keep it covered. You also want to protect your skin from the cold and wind, and also prevent frostbite and chapping. Here's what you'll need for your head and neck:

Thermal hat: A fleece or wool hat is perfect for keeping your head warm during winter runs. A hat made of thermal fabric with wicking properties is even better. And if it has a Women of Strength logo on it you can run warm and look cool. You can easily tuck it into your pants if you feel like you're starting to overheat.

Neck Gaiter: Often worn by skiers, a neck gaiter can be extremely valuable on a frigid, windy day to protect your neck and face. You can pull it up over your mouth to warm the air you're breathing in, which is especially helpful when you first start your run.

Balaclava: Also known as a ski mask, a balaclava is a type of headgear that covers your whole head, exposing only your face or part of it, and sometimes only your eyes. They're usually made of fleece or wool and are only necessary if the temperature or wind chill is below -15. I have one with openings for breathing and it works great to stay warm without getting a wet face from the condensation of your breath.

Chapstick/Vaseline: Protect your lips from chapping with some Chapstick or Vaseline. You can also use the Vaseline on your nose and cheeks (or anywhere else on your face) to prevent windburn and chapping. You can buy the colored stuff and draw warrior markings if you really want to look hardcore.

Upper Body

The key to winter running dressing, especially with your upper body, is layering. Not only do layers trap body heat, they allow sweat to move through the layers of clothing. The moisture is wicked away from your first layer to your outer layers, and then evaporates. Here's a guide to how you should layer on your upper body:

Wicking Base Layer: The layer closest to your body should be made from a synthetic wicking material, such as DryFit, Thinsulate, Thermax, CoolMax, polypropolene, or silk. This will wick the sweat away from your body, keeping you dry and warm. It's very important to make sure you don't wear cotton for this layer because once it gets wet, you'll stay wet. When it's above zero degrees, you can usually wear just a long-sleeve base layer.

Insulating Layer: Your second or middle layer, which is needed for very cold weather (below -15), should be an insulating material, such as fleece. This layer must continue wicking moisture away from the skin. It should have the perfect balance of trapping some air to keep your warm, yet release enough vapor or heat to avoid overheating. Some fabrics suggested for your second layer: Akwatek, Dryline, Polartec, polyester fleece, Microfleece, Thermafleece and Thermax.

Wind- and Water-proof Outer Layer: This layer should protect you against wind and moisture (rain, sleet, snow), but at the same time allow both heat and moisture to escape to prevent both overheating and chilling. It's a good idea to wear a jacket with a zipper for this layer, so that you can regulate your temperature by zipping it up and down. Suggested outer layers: ClimaFit, Gore-Tex, Microsuplex, nylon, Supplex, and Windstopper. If it's between -10 and 0 degrees C, you can usually get away with a wicking base layer and an outer layer.

Gloves/Mittens: You can lose as much as 30% of your body heat through your extremities, so it's important to cover those hands. On cold days, wear gloves that wick away moisture. When it's extremely cold, mittens are a better choice because your fingers will share their body heat.

Lower Body

Tights/Running Pants: Your legs generate a lot of heat so you don't need as many layers on your lower body. That said, one of the quickest ways to a lower body injury is running with cold leg muscles. You can usually wear just a pair of tights or running pants made of synthetic material such as Thermion, Thinsulate, Thermax, Coolmax, polypropolene, and/or silk. If it's below - 10 degrees (temperature or wind chill), you may want to consider two layers on your lower body: a wicking layer of tights, and a wind-proof layer such as track pants.

Shoes: Your feet also stay pretty warm, as long as you keep them moving and dry. Try to avoid puddles, slush, and snow. Look for a running shoe with as little mesh as possible, since that's where the water will seep through to your feet. Or, if you can't avoid running in the snow, you may want to think about buying trail running shoes, which are somewhat water-proof and will give you a little more traction in the snow. You may also want to try YakTrax Ice Grippers, which slip right over your running shoes for added traction.

Socks: Never wear cotton socks (in cold or warm weather) when running because they won't wick away the moisture, leaving your feet wet and prone to blisters. Instead, be sure to wear a good pair of wicking socks made of fabrics such as acrylic, CoolMax, or wool (in the winter). I have a pair of wool socks that come up almost to my knees. They serve both my feet and my calves very, very well.

We'll do a field trip run and meet at Ernie's where you can check out all of these types of clothing for yourself and get yourself suited up for the cold runs we have ahead of us.

Water Running

2009-10-06T19:20:00.000-07:00

So tonight we met at the pool to do a different kind of run workout. Since the race on the weekend there have been a lot of people complaining about various niggling owies in the legs, feet etc. To offset the trauma of more running we did a water run workout that allowed us to work the cardiovascular system, while minimizing the impact on the lower body.
Other than some initial coordination issues, everyone did great. I definitely got my heart rate up and had fun laughing at* er* with, the rest of the group.
Here is some good information about water running or 'aqua jogging'. It is a great break for your body from regular running and can be a way to maintain your running fitness while rehabilitating from an injury.

Benefits of Water Running:
(from http://www.aquajogger.com/blog/?page_id=128)

Aerobic and Anaerobic Conditioning
A decade of research by a variety of sources has shown that the training effect of water running can be equal or greater than the same level of effort on land. Improve your cardio-pulmonary conditioning while giving your weight-bearing joints and muscles a day off.

Resistance
Water creates resistance to movement in all directions through a full range of motion. Increase or decrease the intensity by changing the speed of your movements. Being submerged in water is like having an adjustable weight machine surrounding your body.

Massage
Water massages your muscles with every movement of your arms and legs. This action increases circulation, promotes relaxation, and helps remove stress and tension.

Up to your neck
Being up to your neck in water produces physiological changes in your body that help remove metabolic waste, improve cardiac function, lower blood pressure, and assist the body in tissue healing. Start thinking about how you can use these changes to accelerate your recovery from competition, training sessions, and injuries.

Conditioning program
Much of what you know about land-based conditioning and fitness programs applies to water exercise. Learn how to how to transfer your regimen of land-based exercises and conditioning programs into this friendly environment.

It’s revolutionary, it works, it’s fun, and it just may be the most beneficial conditioning and recovery modality available. This handbook will help you get your program launched, so you can start writing your own success story.

Running Form

Whether you are a world class athlete or an individual just getting started on a health and fitness program, there are some basic techniques that need to be considered in order for you to maximize the benefits of your deep water running program. The desired running form in water is almost identical to running form on land.

Note: Your center of gravity on land is at your hips. In water your center of buoyancy is at your lungs. To get used to this change. you need to retrain your body to use your abdominal muscles to maintain the correct vertical posture.

Body Angle:
Running with the upper body leaning too far forward is the most common error committed by beginners. This posture rolls you up into a little ball and restricts movement (figure 2). Straighten up your posture with the chest out and visualize a plum line that runs from above your head down through the trunk of your body in a perfect vertical line. It may help to imagine there is a helium balloon pulling your head out of the water until you are nice and vertical. Adjust your body angle so it is about 3 degrees forward of vertical (figure 1).

Arm Action:
Swing the arm from the shoulder in a relaxed, pendulum-like action with the elbow about three inches out from your side. Start with the forearm at a right angle to the upper arm and the thumb about 2 inches below the water line. With the elbow close to your side, move the thumb down as you swing the elbow back until the thumb reaches the hip. Return to the starting position with the thumb 2 inches below the water line to complete the cycle. Arm action moves back and forth between these two thumb points with the efficiency of the pendulum on a grandfather clock. It’s very important that the arms aren’t crossed in front of the body. This is wasted motion.

Leg Action:
The stride begins by bringing the upper leg up to 70-80 degrees hip flexion with the knee at a right angle - about 90 degrees. The foot is directly below the knee with the foot flat so it can push the water down. Brennan likens this motion to stomping on grapes that are directly underneath you. When your leg has reached full extension, let it swing back a little behind your body. Then lift your heel quickly toward your buttocks as you bend your knee and rotate your knee forward and up in position to push straight down in the next cycle. Make sure that your lower leg does not extend in front of the body and reach forward, an action which is similar to over-striding on land.

Focus on the up and down cycling of your legs and keep an erect posture. This allows a quick and efficient cycling action that can be varied to meet pacing needs. Adjust your cycling time to the level of exertion that your training requires. Remember! Don’t try to move quickly through the water by leaning your body forward and reaching out in front with your lower leg. This will restrict cycling tempo, diminish running efficiency, and reduce the training effect from your efforts.

As you practice your running form in the pool, start very slowly. Use full ranges of motion and avoid crossing over in front of your body with your arms and legs. Once you have mastered the running form, you can increase speed. With a little practice, running in the water will help your running form on land.

Sample Workout:
(from http://www.trifuel.com/training/workouts/aqua-jogging)

5 minute warm-up (i.e. 3 laps running)

1 HARD exaggerated running effort at max capacity for 1 length of the pool, then easy jog back

1 HARD “heel-to-butt” kick effort for 1 length of the pool, then easy jog back

1 HARD “high-knees-running” effort (knees come all the way up to chest), then jog back

1 HARD “cross-country ski” effort (straight legs, straight arms), then jog back

Repeat these HARD efforts as a circuit, going 2, 3, or 4 times through. Workout time will range from 15-30 minutes, depending on how many circuits you perform. Cool-down jog for 5 minutes.

And that’s it. The beauty of aqua jogging is that it can be intense, but very forgiving on the body because of it’s non-impact nature. If your form is good, you can perform hard aqua jogging workouts on consecutive days and maintain fitness, VO2 max, and lactate threshold without risk of overtraining or injury.

Have Fun!

Recovery

2009-10-04T17:29:00.000-07:00

Recovery is an integral part to your training. After a race or a hard or long run, this can make the difference between getting back on the trails or hobbling around for a week.

Eat immediately after your run - Consuming a good bit of calories (mostly from carbs, some from protein) in the half hour or hour after a hard effort maximizes refueling of glycogen stores, your body's quick energy source. For more info on refueling check out this article on post-workout recovery by First Endurance.

Rehydrate - Keep rehydrating throughout the day after your hard effort is over. Water or herbal tea is best.

Cold water therapy - Soaking your legs in a cold bath one or more 15 minute periods during the day can greatly enhance recovery. At very least apply an ice pack to the bits that are tender.

Naps - Even relatively short naps have been shown to enhance recovery. mmmm naps.

Refuel - Take in adequate calories and protein to replenish your stores and repair your muscles. Choose foods that fuel- whole, real, nutrient dense. You may also consider taking a vitamin high in anti-oxidants to reduce free radical damage.

Tend to your wounds - Be they blisters, a bum achilles, or stomach problems, take care of any issues that could slow you down the next day while you're not running.

Elevate your legs - Elevating your legs for just 10 minutes can help your legs recover.

Take it easy - Walking around a bit can be a good thing, but taking a walking tour of the Rockies should not be in order.

Sleep - Get a good night's rest. Avoid caffeine, alcohol, or whatever else may interfere with your sleep.

Take tomorrow off running. Get out for a walk or a bike ride, or a swim. Stretch gently and continue to fuel your body well. A massage would also be a great idea or use your foam roller and do self massage.

Team Women of Strength At the Fall Classic 10km plus 2!!

2009-10-04T16:54:00.001-07:00

Pictures from Our Sunday Run!

2009-09-29T19:32:00.001-07:00

Every Step Counts

2009-09-29T18:55:00.000-07:00

"Focus on the journey, not the destination.
Joy is found not in finishing an activity but in doing it." ~Greg Anderson

Working towards a big goal starts out being really exciting and scary. Everything is new and unknown, and in many ways, that ignorance is bliss! Once the training begins and reality hits it can start to feel a bit daunting and overwhelming. When the novelty wears off and the pain of stretching your comfort zone sinks in you may begin to question whether you are capable and able to do this. But whether you are looking at the big goal itself, or just completing the training run, the same philosophy applies.

How do you eat an elephant? One bite at a time.

How do you get through that long run? One step at a time. Rather than thinking of running 5 or 10 or 21km, just think of running 10mins, then walk a minute, then run another 10mins. Just focus on the bite you are taking, and before you know it you'll be digesting an elephant. (Okay, I may have taken that analogy one step too far).