Women Of Strength Rocked Vegas!!

Ready to Rock and Roll!

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!

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

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!

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

Copyright © 2009 Grande Prairie Daily Herald Tribune

Mental Toughness 101

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

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