The Twelve Days of Fitness

If you can’t make it to the gym for your regular workouts over the holidays, you can always try this 'twelve days of fitness' workout in your living room. These twelve workout moves will challenge your core stabilizers, blast calories and keep your metabolism revved even if you can't make it to the gym.  Never miss a workout!  

12 burpees burping

11 jumping jacks

10 mountain climbers climbing

9 dead-lifts lifting

8 sumo’s squatting

7 lunges lunging

6 push-ups pushing

5 medicine ball tosses

4 oblique twisters 

3 woodchoppers chopping

2 bicep curls

1 plank on a yoga mat

*****

And feel free to treat yourself to a candy cane afterwards, at only 50 calories a piece, its a christmas treat that will definitely keep you off the naughty list.  Unlike the misleading holiday fruitcake, which would blow your holiday workout, weighing in at 300 calories (3oz).  

*****

Merry Fit-mas everyone!!! 

Healthy Homemade Breakfast Bars

An early morning workout deserves a quick and nutritious breakfast to help get you going.  I was experimenting with some breakfast ideas in the kitchen this week and tried a new recipe that athletes, and the generally health conscious alike, might enjoy: homemade banana chocolate chip oatmeal bars. 

Recipe:

2 ripe Bananas

1 cup Quick Oats

1/4c Chocolate Chips 

Mash 2 ripe bananas in a bowl, stir in the cup of oats, then fold in the chocolate chips.  If you prefer not to use chocolate chips you can substitute almonds, coconut, cranberries or raisins.  Preheat oven to 350F.  On a lightly greased baking pan, spoon the mixture into 8 separate bars on the pan. Bake for 15min. Cool & enjoy! 

Each banana chocolate chip oatmeal breakfast bar is ~50 calories, so its a yummy, healthy breakfast snack that will keep your diet in check while providing you with the complex carbohydrate fuel you need.  I recommend two before your morning workout, or if you’re eating them as your full meal, then serve with greek yogurt for the protein your body needs. 

Here’s to a great morning run!

2014 - A Year in Review

*The Annual Review

Many people wait until December to do their year in review, but I think November is a much better time for that task.  With the warm weather behind us, the seasons races all complete, yet our performance still relatively fresh in our mind - Nov is a great time to review the year.  Especially when so many of us often find December to be overwhelming with the holidays upon us, and external pressures taking our thoughts away from fitness and towards more festive and indulgent activities.  

But thinking about your plans for the new year, and upcoming season NOW in Nov, instead of the new year, will allow you to get a head start on your fitness plan for the upcoming season, and will also help you from completely falling off the fitness wagon when the holiday revelers undoubtably come a-knocking.  

*How was my 2014? 

I started my race season earlier in 2014 than I did in 2013, and I’m glad I did.  Although some of the road races in April and May were chilly and required a spring jacket and warm socks, forcing myself to be ready for a 10km road race in early spring helped better prepare myself for the triathlon season in June.  I took it easy with a downhill 10km run (the Yonge St 10km), but it served as a solid confidence booster for the tougher 10km runs later that year, particularly the 10km Zoo run which was much hillier and required more training time. 

I also did the Becel bike ride for heart, the full 75km, which was a full on prep event for some of my longer distance triathlons (olympic 40km bike vs sprint 20km bike) I was planning on doing later that summer.    

My swimming performance had really improved over the last year as well, which I was really pleased with.  In 2013, my 750m sprint swim time was ~17:22, and in 2014 I managed to knock my time down to 16:05.  I attribute this to a committed swim schedule at the pool, and working on my lats (latissimus dorsi muscles) in the weight room over the winter.  I took part in my first open-water swim specific event in August, the Toronto Island Lake Swim, where I swam the 1.5km course in a time of 34:51.  

Overall, I took part in five triathlons (MSC Binbrook, MSC Belwood, MSC Wasaga Beach, TTF, OWT), two 10km runs (Yonge St 10km run, Oasis Zoo run), the Becel bike ride for heart, and the Toronto Island Lake Swim.   It was a great season with some of my best finishes yet, including two top 5 finishes! Placing 4th in my age group at MSC Belwood and 5th in my age group at the Ontario Women’s Triathlon (OWT).  I’m hoping to improve on those in 2015. 

Besides my racing performance I had a few other professional accomplishments in my field I’m proud of.  In April, I attended the Muskoka Tri-Summit on Coaching the Endurance Athlete.  In July, I earned my Level 1 officiating card from Triathlon Ontario. Then in October, I branched out into fitness modeling, and did two shoots with a professional photographer, which was new territory for me, but also fun and exciting in its own way.   

So overall, I can say that 2014 was a pretty good year for me.  I’m proud of my accomplishments. 

*Setting New Goals

This is the point in my year where I like to set my goals for 2015 and format a general training plan to get me where I want to be.  This may include: 

1. setting aside some time to rest any nagging injuries that may have built up over the summer, finally giving them time to heal, possibly visiting a sports medicine professional if needed  
2. scouting out potential dates for races/tournaments and saving the dates on your calendar to avoid double bookings and other disappointments 
3. establishing an off-season training schedule that will have you ready for spring races and a demanding summer, which may include dedicated time in the gym, weight room, pool, the track and with your trainer.  
4. checking out end-of-season equipment sales for great deals on sports gear
5. reviewing your diet and nutrition plan to see if it was appropriate for athletic performance, and if not, to make adjustments. Possibly take some cooking classes or book an appointment with a nutritionist.  
6. trying cross training and participating in sports that were neglected when race season was in full swing. This can include recreational team sports over the winter, or alternate winter cardio sports such as cross-country skiing or snow-shoeing. This can re-invigorate a dull training program, as well as help reconnect with friends. 

*What are my goals for 2015?

Personally, I find setting goals early helps me stay focussed on my long term plans,  preventing me from becoming complacent in my training, or overindulging in the holidays.  

I’m planning on doing the Yonge St 10km again on April 19, but challenging myself early with something new - the GoodLife Fitness half-marathon (21.1km) on May 3.  I’m also planning on doing the Becel Ride for Heart, all 75km once more on May 31.  And of course, several triathlons, at least one in each of June, July, Aug and Sept.  I’m still pondering which exact courses yet, but I’m strongly considering Welland, Belwood, Bracebridge, as well as the Toronto Triathlon Festival (TTF), with distances ranging from 750m swim/30km bike/7.5km run (triathlon) to 1.5km swim/40km bike/10km run (olympic) courses.  I think I’ll save the half-iron triathlon (2km, 90km, 21km) for 2016, although the Niagara Falls Barrelman (Sept 20) is creeping in the back of my mind I must admit. Although I’d really have to up my bike training in order to finish that course in a respectable time.  I’d also like to add in some longer swim courses (1.5-3.8 km) in 2015, possibly the LOST swim or another event offered by the Canadian Open Water Swim Series (COWSS). 

And of course, I still plan on playing in TUC with my ultimate frisbee league teams throughout 2015. 

Obviously with such an ambitious schedule I won’t be taking much time off, as I want to maintain my current level of fitness, then take it up a notch in the new year.  I’ve already begun my off-season strength training program.  

*Wrapping up the wrap-up

I hope reading this blog will help you think about setting your goals for 2015 sooner rather than later, and getting a SMART (Specific, Measurable, Action-oriented, Realistic, Timed) training plan in place to make those dreams a reality, whether they be purely athletic and other life goals.  There’s no time like the present to make your future better! 

What are your goals for 2015?  I’d love to hear your plans for the upcoming year and help you meet them.  

A THRILLER of a workout!!!

With the horror of halloween upon us, I wanted to share with you another fitness themed blog I’ve recently started, as a means of self-publishing a story I created.   Its called ‘The Post-Apocalyptic Adventures of Morgan Wilder - A Personal Training Guide to Surviving the Zombie Apocalypse’. 

Its part self-help fitness and part zombie fiction. I was tired of some of the usual gym routines we find ourselves doing mindlessly over and over again. In this setting, I give examples of more interesting workouts and show how they can be useful in very dangerous and testing times. 

So, I encourage you to read all about Morgan Wilders fitness journey as she fights for her life in the zombie apocalypse!

http://adventuresofmorganwilder.blogspot.ca/2014/10/table-of-contents-outline-for-guidebook.html

Have a Happy & Healthy Halloween!!  And as always, use your bbbrrainnnsssss before snacking and beware of the zombies!!  

Angry Yoga

Yoga is usually quite effective at helping to relieve the stress and tension that builds up in our daily lives, all whilst giving us a strengthening and conditioning workout to boot.
However, there are those rare people who don't always receive the positive benefits of this practice, like the cast of 'This Hour has 22 Minutes'.  For your comedic relief, I've posted a link to their hilarious skit entitled 'Angry Yoga'.  Enjoy! And I hope you laugh until your abs hurt.  

http://www.huffingtonpost.ca/2014/10/14/this-hour-has-22-minutes-yoga_n_5985898.html

https://www.youtube.com/watch?v=BH0l4FlZT-A 

P.S. I recommend an extra padded matt for this particular practice, and taking some slow deep breathes.

Fall for Ultimate Frisbee

I’d like to offer a big congratulations to my ultimate frisbee team ‘Buttermilk’ who made it to the finals of fall league playoffs this October.  It was a hard fought battle, and although we lost 10-12 in the end, everyone should be proud of the hard work you put into the season. Silver is still pretty sweet.  

I love playing this sport and, as a personal trainer, I recognize the many health and fitness benefits of this amazing team sport.  Ultimate frisbee:  

• develops several interpersonal skills including: team work, communication and social skills, strategizing and problem solving skills
• improved hand eye coordination from all the throwing and catching
• excellent cardio vascular benefits from all the running and sprinting
• builds excellent core and stability strength from the jumping and maneuvering

If you want to join an ultimate frisbee team here in Toronto there are many opportunities to do so.  The best way is to visit the Toronto Ultimate Club (TUC) website: http://www.tuc.org Here you can find a league and team to play on.  The club plays year round and welcomes all skill and age levels.  Many indoor leagues over the fall/winter are still looking for players. While the outdoor leagues begin again in the spring.  

Many people may also be surprised to hear that there is also a professional league for ultimate frisbee - the American Ultimate Disc League (AUDL) http://theaudl.com/ and Toronto is one of the 18 major North American cities that has an excellent, exciting and highly competitive team, The Toronto Rush http://www.torontorush.com/  Whether you’re a player or fan you can always come out to support your team. They play in downtown Toronto at Varsity Stadium.  The new season begins in April 2015.  So come on out and Feel the Rush!! 

Mental Illness & Exercise

October 5-11 is Mental Illness Awareness Week (MIAW), so I thought I would write my next blog on the subject of mental health and exercise.  Then I starting wondering what I would actually write about and realized this is a really big topic to cover and a single blog entry would not do it justice.  But its good to start the conversation.  

Mental Illness covers a wide spectrum of disorders ranging from depression, anxiety, anorexia, bulimia, obsessive compulsive disorders (OCD), post-traumatic stress disorder (PTSD), bipolar disorder, schizophrenia, and many others.  The effect of these disorders on the individual, their families and society also ranges from mild to severe.  And the suggested course of treatment for such illnesses may include all or some of the following: therapy, counseling, medication and healthier/holistic living environments, including the role of exercise. 

Here I plan a simple discussion on the latter: the healthier holistic living environment, and how it can help some people living with some cases of mental illness.  

Before I begin, I want to clarify that I am not a medical professional able to diagnose or prescribe treatment for mental illness. However, I am a certified personal trainer that has seen the positive effect exercise and healthy living can have on those with certain types of mental illness.  

Depression is one of the most commonly recognized mental illnesses and can be helped significantly with exercise. Cardiovascular exercise in particular can help combat depression as it increases endorphins, neurotransmitters norepinephrine and dopamine, that are released in the brain which contribute to feelings of well-being, self-esteem and motivation.  Cardio acts as an anti-depressant in your brain.  In some cases a good intense cardio session can have the same effect as popping a pill (but never stop taking your medication without consulting your doctor first please!).  

Most forms of exercise, whether it be a jog, swim, boxing session or yoga class all help relieve stress, anxiety and help clear the mind of negative thoughts and help you relax.  Many people have used exercise to help deal with anger issues.  Children with ADHD have often found their high energy levels help them excel at more adventurous sports such as snowboarding and waterskiing, and are then more focussed in school as a result.  Exercise is a healthy outlet for mentally ill people who need an outlet or coping mechanism that helps them when they are feeling overwhelmed or struggling with feelings of anger, agitation, even fatigue. 

I also know individuals who have bipolar disorder and have found that training for triathlons and marathons has helped them cope with their mood disorder, in particular the periods of increased energy they experience when manic or hypomanic.  They have also found that maintaining regular training helps prevent future depressive episodes by maintaining levels of dopamine and norepinephrine, 2 neurotransmitters that are key factors in that mental illness. 

Finding the right balance of exercise is key for helping those struggling with mental illness.   When beginning a new exercise program, care must be given to start slowly so that a vulnerable person does not feel any worse if they can’t meet overly ambitious fitness goals, or is surrounded by other people that may compound feelings of insecurity or inadequacy.  Start slow, give re-assurance and listen to their feelings and opinions as progress is made in their fitness program, ensuring they are more likely to stick with it. 

While cardio may be great for the many types of depression, anxiety and mood disorders, it may not be healthy intervention for all types of mental illness. Care must be taken for individuals who suffer from disorders such as OCD or eating disorders (e.g. anorexia/bulimia) as they may be prone to over-exercising which could exacerbate their illness and make matters worse. Always consult with a medical doctor or psychiatrist in these cases, ensuring the patient is able to follow healthy exercise patterns and nutritional advice. 

However, in most non-severe cases of mental illness, exercise does wonders to keep the mind and body healthy, in a natural way, and should be encouraged as part of a healthy living program. Healthy environments foster healthy minds.  

Its also important to be aware that although a person may suffer from mental illness it does not mean that they can not achieve great things or athletic achievements. In fact one of the greatest Canadian olympic athletes of all time, Clara Hughes, is very open about her own struggles with depression.  During ‘Clara’s Big Ride’ across Canada where she cycled 12,000km across Canada to help defeat the stigma of mental illness, she points to her six olympic medals as to what can be accomplished with dedication to training, hard-work, proper diagnosis, support and proper therapies are applied.

Motivational Quote

Remember that great things are worth working hard for, and that means leaving your comfort zone to get there.

Oasis Zoo Run

The Oasis Zoo Run (10km run, 5km run/walk and 1km cub run) was held Saturday morning, Sept 20 at the Toronto Zoo in Scarborough. This race sold out in advance with 3500 runners competing in the 10km, 2000 in the 5km, and 500 kiddies in the cub run.   

http://www.canadarunningseries.com/zoorun/index.htm   

This unique race was part of the Canada Running Series, and was definitely one of the more adventurous courses on the circuit.  It was by far, the hilliest course I’ve competed on this season (and by that I mean lots of uphill).  The 10km of paved roads and trail circled outside the zoo grounds then had the runners weave through the hilly and winding trails inside the zoo grounds amongst all the lions, tigers and bears! Oh My! 

Besides the exotic and speedy creatures of the jungle, I was also running in a more elite pack of runners on this course.  This race was also hosting the 10km national championships, so I was excited and humbled to be running in the same corral as the Canadian marathon record holder, Lanni Marchant, and course record holders, Eric Gillis and Rachel Hannah.  Even though Marchant and Hannah blew past me after the first hill (as the elites tend to do when they can pace at 3:20min/km) it was still cool to know we were competing on the same course that day.   

While I had done lots of run training this season, the conditioning and prep work I did for this course was a little different because of the hilly terrain. Jogging on flat surfaces wouldn’t cut it here.  In the weeks leading up to this race, I spent more time running hill sprints up the slope of Riverdale Park East and setting the treadmill on an incline to get those leg muscles geared up for the climb. I was so glad for that hill training once I reached the first hill (of many) at the 1.5km point! 

I felt the first 3km of the course was the hardest.  I’m not sure if it just took me that long to find my groove, or if it just took me that long to look up and around and enjoy the company of the wildlife around me.  Somewhere around the halfway mark I felt more settled into the rolling hills pattern, and starting pointing out the jaguars, flamingos and foxes to my fellow runners, which always gives way to a smile despite the lactic acid building up.  The run seemed much more fun then. 

The race organizers had some interesting music playing at different points along the course to keep us going.  First we passed a Caribbean inspired steel drum band around the 3km point, next was a more heavily inspired percussion and didgeridoo duo near the 6-7km point, and then I believe I heard ‘Florence and the Machine - Dog Days are Over’ playing on the loud speakers as I crossed the finish line at the 10km mark.  All of which seemed to be fittingly good choices for a zoo run.  I might also have added in Iron Maiden's - Run to the Hills, run for your life - which seemed appropriate for this course as well. 

According to SportsStats (http://www.sportstats.ca) I held a pace of 5:08, and finished in a time of 0:51:18, which was over 12min faster than the average 10km run time of 1:03:28.  Overall, I placed 131/1557 (top 8.4%) in my gender category, and 21/276 (top 7.6%) in my age category.  I’m feeling pretty good about those results.    

Overall, if was a really fun road race and I’d highly recommend it to others in the future.  Although its challenging due to the hills, you can choose to do either the longer 10km or the shorter 5km if you prefer, and its fun for the whole family as it also hosts a shorter cub run for the kids.   Many racers also dressed up in animal inspired costumes so there was always something catching your eye along the course, including my ziger (zebra/tiger inspired) patterned leggings.  Racers also get free admission to the zoo so you can check out all the wildlife you were going too fast to notice earlier ;)  

What else can I say besides it was a grrrrrreat race!!! 

Quads on Fire!

And after finishing 2 unintended duathlons this past month (D1: 7km run/23km bike and D2: 15km run/40km bike) I've been singing a new tune...

Anyone else know this song?  lol!!  Happy recovery week everyone.

Wasaga Beach Triathlon

It seems that Wasaga Beach has never been kind to me.  Every time I go up to the longest stretch of sandy, freshwater beach here in Ontario, Canada, mother nature unleashes her wrath upon all the racers who dared ventured out for the challenge.  The last time I went up to race this course there was a monsoon weather force that cancelled the swim and forced us to do a duathlon, and this year was no exception.  

The night before the race a severe thunder and lightening storm swept through the area, complete with high winds and intense downpours.  Even though the rain, thunder and lightening had all passed through by the morning, the gusty winds (45km/hr) still prevailed and wrecked havoc on the course.  There were high swells of 5-7ft on the lake making the swim course too dangerous, and even the backup swim location, the Nottawasaga River, had too high E. coli levels from the rainfall, forcing race organizers to cancel the swim altogether.  The only option left was to modify the triathlon to a duathlon. So what was supposed to be an olympic distance triathlon (1.5km swim, 40km bike, 10km run) was changed to an international distance duathlon (10km run, 40km bike, 5km run).  

I was disappointed that I wouldn’t be getting to swim. I had really been looking forward to challenging myself with this course in particular, as I had been focussed on training for the 1.5 km olympic swim that was longer than my usual 750m sprint swim distance.  

Besides that, I had only been expecting to run 10km that morning, and not 15km.  I knew I could do it, but was a little concerned how my legs would hold up going into the 40km bike after doing a 10km run instead of a 1.5km swim.  Fatigue was definitely going to be a bigger factor for my legs than I had anticipated.  But there was no time to complain or worry, I just had to suck it up and do the course. 

The first 10km run went well, I did it in a time of 48:46 (pace of 4:53), which is what I had expected, and was happy with.  However, the discomfort really hit when I got into the bike course.  I had done some brick training this summer, but it was usually bike then run, not run then bike, so I found it difficult to get my legs into a comfortable cycling rhythm.  Besides the leg fatigue, the wind was gusting to 45km/hr and I had to fight it either head-on or side-on for the majority of the course. In the end, it took me 1:42:35 to complete the 40km cycle, which was 17min longer than I had expected. Not my best showing on the bike this year.  I kept my second transition time under a minute though (0:59) and finished with a decent second run, 5km in 28:23 (pace of 5:41).  I completed the course in 3:02:17, which was still good enough for a top ten finish in my age group (9th place). 

While it wasn’t as strong a finish as I would have liked (considering my last 2 races, Belwood & OWT, were top 5 finishes), I have to consider that the racing conditions were not ideal, weather-wise, and that I had not trained for this specific distance duathlon in particular, so I did well under the circumstances I suppose. 

Even though I inadvertently end up doing a couple duathlons each season (when swims are cancelled) I can’t say they’ve grown on me much over time.  I definitely prefer racing triathlon.  There’s just something so great about the swim portion.  For me, personally, part of it is the physical aspect (where I can take the pressure off my legs and onto my upper body for a portion of the race), and the other part of it is psychological (the superhero feeling you get when you slip into your wetsuit and into a whole different element).  I must admit, I'm already looking forward to the next season of triathlon.  Its hard to believe its September and the end of racing season already.  Canada has such a short triathlon season, we really must make the most of each opportunity we get, and have no regrets!!        

Ten sure signs you’re a triathlete

I’ve borrowed this list from Triathlon Magazine, its too funny (and true) not to share. 

http://triathlonmagazine.ca/news/10-sure-signs-youre-triathlete/ 

I can relate to every point on this list, but my favourite would have to be #5. 

10. You can change remarkably fast.

- Whether it is in a mall change room or getting ready for a party, you often amaze your friends with your ability to transition from one outfit to the next.

9. The idea of running without socks does not scare you. 

- Those who only run may look aghast at the idea of running without socks. Triathletes know how hard socks are to pull on wet feet.

8. You have seen something at the bottom of a lake that you would rather forget about. 

- We know you don’t want to talk about it, that’s okay.

7. When people ask whether you prefer exercising in the morning or evening, your response is: “both”. 

- It mystifies you why people feel the need to categorize themselves as solely an A.M. or P.M. athlete.

6. You have gone out in public with a number written down your arm or leg. 

- Permanent marker is the devil to get off. You don’t really mind your temporary tattoo though.

5. You are willing to argue that it is not breakfast that is the most important meal of the day, but rather the second breakfast (which occurs after your morning workout). 

- First breakfast is usually only a banana or some easily digestible snack. Second breakfast though – yum.

4. You’re not afraid of commitment.

- Triathlon is a sport that will kick your butt if you’re not willing to put in the training.

3. You have experienced not only ‘runner’s high’, but also ‘swimmer’s high’ and ‘cyclist’s high’.

- You appreciate endorphins in all their shapes and sizes.

2. Your workout wardrobe is almost as extensive as your regular wardrobe. 

- It has to be – no one wants to do laundry that frequently.

1. You’re always up for a challenge.   

- After crossing the finish line, your next thought is: “okay, what’s next?"

Ontario Women's Triathlon 2014

The annual Ontario Women's Triathlon (OWT) was held on Sunday, Aug 24 -

http://womenstriathlon.com/  

Along with new organizers, there were some big changes to the OWT race this year and I have to admit, I felt the entire event got off to a bad start right from the beginning compared to the previous years I’ve done this race (2012, 2013).  Firstly, they changed the entire course venue from the Kelso Park Conservation Area (which I really liked) to the Kelso Quarry.  I found the Quarry was an ugly site, with less pre/post race activities for spectators and racers to enjoy afterwards (e.g. soft grass, picnic areas, good swimming sites, restrooms).  It was a very barren and empty site, unappealing to say the least. 

The quarry lake failed its water quality testing, and with the high levels of bacteria the organizers had to cancel the swim portion of the triathlon, which left the racers forced to compete in a modified duathlon format.  What was supposed to be a 750m swim, 20km bike, 5km run, was now a 2km run, 23km bike, 4.5km run.  Most racers were disappointed with the last minute swim cancellation, myself included, but one can’t argue with the water quality tests. 

I was also surprised that the transition zone was placed on one side of the huge, rough, coarse-gravel parking lot, and the bike mount/dismount line on the other side.  Racers had to run with their bikes and cleats for about 300m over a very rough parking lot before they could rack/mount/dismount their bikes. Not ideal. In addition, the mount line was at the bottom of a very steep hill which you had to climb up from a cold dead start position.  

Last year the bike route was a 20km mostly flat with some rolling hills, but this year the course was one of the most hilly routes I’ve ever raced on, which I wasn’t fully prepared for.  Looking at the chip timing results (http://chiptimeresults.com/results/) for the bike course, the times ranged from 50min to 1h30min, which shows how much longer it took to complete than the previous course which had times ranging from 36min to 1h17min (http://chiptimeresults.com/resultsreader.php?y=2013&r=womiltonT.htm).  It took about 15min extra to complete the bike portion this year. 

There were even some novice cyclists that were passing on the RIGHT while others were passing on the LEFT which was incredibly reckless and almost caused several accidents.  I was not impressed with the instruction that was given to the new riders to promote course safety.  The four loops of the road cycling route lead to a congested bike course and I was surprised nobody crashed or was seriously hurt after the route got crowded when the waves began to overlap at the later stages.  I won’t even comment on the issues with illegal drafting.  A short course like this should have been more spread out, with only 1 or 2 laps preferably. 

The run on this course was more of a trail run on an uneven surface lapping the quarry lake, with each lap ~2km in distance.  I don’t mind trail running, but it is a little more challenging due to the uneven surface (more like ATV tracks with some muddy portions and grassy raised divisions in between). This was definitely different than the paved path the OWT course had in Kelso Park in previous years, hence pace times were also a little slower accordingly. 

In the end, my race times were: 2km run (9:38), T1 + 23km bike + T2 (1:02:17), 4.5km run (22:57), for a finish time of 1:34:51.  I should also note here that I don’t like how the chip timing lumps the transition zone times into the cycling time.  I like to know my specific transition times, as it helps me review my race components better for future self-improvement. 

Overall, I placed 5th in my age group (F30-39), which is still an improvement over last year, when I finished 6th in my age group.  So that’s a small victory there, all things considered.  My second top 5 finish of this season, after MultiSport Canada’s Belwood triathlon.  

On the positive side, the OWT organizers did have some nice race sponsors and decent goody bags at the end for the racers, which included snacks, t-shirts and finishers medals.  There were also several prize draws at the end which was nice.  I won a bottle of vodka, as well as a copy of Daniels’ Running Formula, which was a pretty sweet addition to my trainers library.  I’ll try to enjoy them separately ;)   The event also raised funds for the charity Girls Inc., which is always nice to help the local community, in particular empowering girls in sport. 

Looking back on this event, I did not really enjoy this course when I compare it to the others I’ve done.  If the event organizers keep the race at the Quarry site next year I do not think I’ll be returning for this event again.  I’ll be more likely to consider competing in the OWT in the future if they return to their previous course at the Kelso Park Conservation Area. 

That being said, I’d still like to tip my hat to all the ladies that stuck with it and completed the race under less than ideal circumstances. So cheers to that. Hopefully we’ll have a better time next year.  

Toronto Island Lake Swim 2014

The 2nd annual Toronto Island Lake Swim was held on Sunday, Aug 17, 2014 

http://www.torontoislandlakeswim.com 

An event in the Canada Open Water Swim Series: http://www.cowss.ca/home 

This year race organizers offered 3 different distance categories: 750m (sprint), 1.5km (olympic), 3.8km (iron).  I raced in the 1.5km distance category, as a training test for my olympic distance triathlon coming up in Wasaga Beach on Sept 6.  

The air temp was a lovely 22C that morning, but the water temp was a chilly 15.5C (60F), so I opted to use my wetsuit, as I usually do when swimming in Lake Ontario.  The winds were low, and there was little in the way of waves or chop to deal with, thankfully.  This beach doesn’t have many strong currents to fend with, although after the first turn-around point swimmers did notice one rougher, cooler patch in particular, maybe a small undertow or current was at play there.  But overall, it was a nice course to swim.  Clear water, sandy bottom and no weeds to deal with, which often plays up the creepy factor for some.  

This was my first 1.5km lake swim, as to date I’ve been racing in the 750m swim category.  Thus far, my swim times this summer were: 

Binbrook = 16:37 / 750m, pace 2:13/100m 

T.T.F. = 16:29 / 750m, pace 2:12/100m

Belwood = 16:05 / 750m, pace 2:09/100m

I was hoping for a time of 32:10/1500m, with a pace of 2:09/100m, at this event - the same pace I kept at the Belwood swim in July.  Optimistic, yes, but I’ve been doing a lot of swimming this summer, so I felt it to be a reasonable expectation for myself.  

However, holding that pace for the longer distance proved to be too difficult for me that morning. I ended up with a result of 34:51/1500m, with a pace of 2:20/100m.  But I’m not upset by that result.  It was my first attempt at an open water 1.5km swim and I’m taking it all as a learning experience.  Naturally, a longer course will challenge the endurance more and one has to pace themselves a little slower than the usual shorter courses I’ve been doing.  I’ll be taking that into account for the Wasaga Beach olympic distance triathlon (1.5km swim, 40km bike, 10km run) when I set my goal times.  

Overall, I had a great day at the Toronto Island Lake Swim.  The group of swimmers were all very friendly and shared a sense of humor, encouragement and camaraderie.  The organizers even arranged a reggae steel drum band to play near the start/finish line which added a great festive atmosphere to the event. Considering the event was just a short ferry ride from downtown, and offered a lovely sandy beach to relax on and enjoy  afterwards, I’m sure this will be a swim I’ll be participating in again in the future. 

Of course, I've included some videos and photos of the event: 

Here's a link to a YouTube video of the my wave start:

https://www.youtube.com/watch?v=9DuHqFcdHw0     

 Me (left) and a fellow swimmer & friend, Claudia (right), after our 1.5km swim.

I did it! Just a fun finish line pose, a little after the race crowd cleared out.  

Women's New Role in Sport - Part 2

No big surprise, I've found myself back on this topic again.  But this time I'm posting from a much more inspired and happier place.  I came across this article on 13 year old Mo'ne Davis, who is blowing the minds of her teammates, coaches, fans and friends alike, with her incredible performance at the little league world series of baseball. 

"Out of the nearly 9,000 players who have participated in the Little League World Series, only 18 were girls. Davis is the fourth American girl, and with Emma March of Canada also playing, this is the third time in the tournament’s 68-year history that two girls are competing at the same time.

The issue came up in the postgame news conference and will come up again: Does Davis see herself as a role model?

The answer: a refreshing yes."

Here is the link to the full article:

http://mobile.nytimes.com/2014/08/16/sports/baseball/mone-davis-dominates-at-little-league-world-series.html?referrer&_r=0 

I'm so happy that she has such a supportive environment in which to pursue her talent and her passion. As too many girls have been strong-armed out of athletics in the past.  Here's to a brighter future for women in sport.  Especially those who play with (or perhaps I should dare say even outplay) the boys.

Good luck to Mo'ne, Emma and all the other girls who are daring to challenge the status quo! Go kick some ass ladies!  I'm rooting for you. 

Why you should warm up & stretch

Wether its a personal workout in the gym, league night with your favourite team sport (e.g. ultimate frisbee, soccer, football, basketball), or especially before a tournament, a very important aspect of any moderate to intense physical activity, most often overlooked by people, is the pre-game warm up & stretch.  

There are several reasons why we should warm up and stretch before a game.  Some of these you may already be aware of, others not so much.  But I’m sure every person can relate to at least one of the following reasons:  

1. Injury Prevention & Increased Flexibility 

2. Overcoming the Fatigue Response 

3. Improved Focus & Team Gelling 

1. Injury Prevention & Increased Flexibility:

Warming up your body before a game increases the synovial fluid in your joints (e.g. knees, shoulders, elbows). This fluid provides extra lubrication to ensure your joints, which are flexing and extending rapidly during the course of a game, are protected against this stress. Think of a rusty door hinge being oiled up (well this analogy may be truer for some of us more than others...). Warmer muscles are more flexible and can stretch better. This is important for the times we’re running hard, jumping and reaching for a ball or disc.  You’re much more likely to pull or tear a muscle, injuring yourself, if you’re cold.  When these muscles are warmed up and stretched before/after your workout you will actually be able to increase your range of movement and increase your flexibility.  After regular stretching you will be able to reach further and further over time.  This could mean touching your toes again, or maybe reaching just a little higher to make that catch you never thought you could.   

Try some of the basic stretches in these diagrams to help loosen up and increase your flexibility. These can be done before (for injury prevention) and after (for increased flexibility) your workouts/games.  

2. Avoiding the Fatigue Response: 

Ever notice how the first 10 min of any workout is the hardest?  Blame the fatigue response. This occurs when your body first begins to work hard and the demand for oxygen increases (notice you’ll begin to breath harder when you first begin exercising). We need oxygen delivered to our muscles to activate the release of energy (e.g. ATP for the scientists among us).  We only store a certain amount of active ATP in our body and we deplete this quickly when we force our muscles to work hard.  There is a lag time between the demand for energy/oxygen and when our heart rate increases and our lungs fully inflate so that the increased load of oxygen can be delivered to our muscles and access/activate the ATP energy.  Eventually, over time (e.g. 10min), our heart and breathing rate adjusts to the heightened demand for oxygen, and we can continue this physical exertion for the length of the game. 

The pre-game warm up is an excellent opportunity to efficiently deal with the fatigue response. If by the start of the game we have all passed this physiological hurdle, and our opponents haven’t, we can easily take advantage because our bodies are more ready for the task at hand.  If you have a good pre-game warm-up you might not always be calling yourselves a ‘second-half team’.  Believe me, I’ve heard that cheer many times! 

3. Improved Focus & Team Gelling:

Finally, I’d like to touch on focus.  We all have stress in our lives, things on our mind.  Its easy to carry these mental distractions over into the game, especially when we’re running from the office, to the car, to the field, barely finding the time to even have a pee before hitting the field!  But if we take the time to warm up, these simple exercises can help clear our mind of the mental clutter and focus in on game strategy.  I know I’ve certainly fumbled catches if my mind wasn’t properly focussed.  

In addition, warming up with your team mates can help you feel more in sync with each other, and help your plays go smoother and build better connections between players - all what I like to call ‘team gelling’. 

In Conclusion, I want you to realize a beneficial warm-up & stretch doesn’t have to be a complicated and lengthly activity. It can be as simple as showing up 10-15 min early to lightly jog for a few minutes, practice some hand-eye coordination drills with your teammates, and following it all up by stretching your major muscle groups.  If your heart rate has been elevated, you’re feeling warm, loose and pumped up, then you’re where you need to be.  

I know that since learning this (through my personal trainer educational courses) I’m much less likely to skip the warm up, and hopefully you’ll feel the same way as well. I know rush hour traffic and family obligations are often more of a deciding factor wether you warm up or not, but considering this, it really is time well spent.