The Chilly Half Marathon

As the date of my first full marathon draws near, I continue on with my training plan.  This includes getting in one more half-marathon race to break up the winter training blahs. I find throwing in an actual race during the training phase for an even bigger event helps to keep the working intensity up, especially when the long runs seem to get a little long, chilly and dreary.  The race I picked to do as my tune up was the Chilly half-marathon in Burlington. The race started at city hall in downtown Burlington, then loops around Lakeshore Rd first going SW towards the Skyway Bridge, and heading back NE to Burloak Dr before looping back to city hall at Brant St for a total distance of 21.1km.

The weather was quite nice for early March - clear, cool and crisp, just a couple degrees below zero to start, but with a fresh cold wind off the lake to remind you it was still winter.  As I placed myself in the starting chute, just in front of the 1:45 pace bunny, I cued up my playlist for the race.  The last few weeks I’d been running to Metallica, and still felt pumped up by their driving undercurrent of hard rhythmic metal.  I planned to start the run to Ride the Lightening, and finish to Master of Puppets. Cue ‘Fight Fire with Fire’, two minutes before the starting horn. A few pumps of the legs and measured breathes later, and me and almost three thousand other runners were off.   

I was determined to break the 1h:45m time on this run, as my last two half-marathons I finished in 1:45:40 and 1:45:19.  I made sure to start in front of the 1:45 pace bunny and vowed to not let him pass me at all costs. Between that and keeping my eyes on my Garmin running watch I’d do all that I could to keep my pace just slightly faster than 5:00 min/km, I knew I could do it. 

At the 5km mark I had a wonderful boost of moral support. My Burlington based cheer squad was waiting for me with the best motivational homemade posters “Run like a Cheetah” and “Run Kelly Run”. It was the first time anyone had ever made posters just for me.  It really does make a tired runner feel good.  Thanks girls!

I felt I ran the first 12km really strong, but I started to feel the fatigue just after the 13km mark. Fighting the fatigue with a couple gatorade pit stops and drawing on the mental grit I had developed during a long winter of running outdoors, I pushed all thoughts of fatigue and doubt to the back of my mind and kept pushing on at my determined race pace.  The 1:45 pace bunny hadn’t passed me yet and I wasn’t about to let him.  As I reached the final turn around point at Burloak Dr. I estimated I was probably 500m ahead of him. I had to maintain this lead in order to meet my goal.  

With just a few km left to go I dug in deep and hard, planning to give it all I had, finishing the race strong, even if the tank would be completely empty.  At about the 18km mark I found I was having a hard time reading the road signs, as the cold air and exhaustive effort began to blur my vision. I just had to hold on for the last 3km.  And hold on I did. With Metallica’s ‘Orion’ urging me on, I finished the last km with a split time of 4:46, and with great relief the time on my Garmin read 1:42:44 as I crossed the finish line.  I finally broke that 1:45 time barrier that’s been haunting me all last year. Finishing strong with a new personal best!  

Here are my official half marathon race stats: 

Age division: 15/155 = 9.7%

Gender division: 112/1157 = 9.7%

That's the top ten percentile for both my age and gender divisions! 

Official time - 1:42:44 

Average Pace - 4:52 min/km

Overall it was a terrific race for me, and a much needed confidence booster going into the final stretch of my training for my first full marathon on May 1.  Now its off to get some post-race Chili! 

Common Medical Conditions & Their Exercise Prescriptions

As a fitness professional, I’m always trying to take advantage of opportunities to learn new skills that can help my clients.  As my practice grows I’ve found that many of my clients are dealing with common medical conditions such as arthritis, osteoporosis, joint injuries and chronic back conditions, to name a just a few.  To better serve their fitness needs, the weekend of March 5th, I participated in an interesting workshop at the Can-Fit-Pro Academy called “Common Medical Conditions and Their Exercise Prescriptions”.   The workshop focussed on the following medical conditions:

1. Arthritis
2. Osteoporosis
3. Diabetes
4. Cardiovascular Conditions
5. Joint Injuries/Replacements
6. Spinal Conditions 
7. Stroke
8. Fibromyalgia
9. Dementia
10. Fall Prevention

Here are some of the interesting information and techniques I’ve learned and can apply to clients who require tailored workout plans. 

Arthritis patients should use exercise plans formatted towards low impact and low intensity movements. They will require more time to warm up and stretch, and respond better to exercise when joints are warm.  Rotational exercises are quite beneficial to maintain joint mobility. Strengthening the muscle groups around the affected joints is also beneficial as these tend to weaken over time.  It’s also a good idea to test for balance and core stability as arthritis patients tend to favour one side (the one opposite the sore joint).  

Osteoporosis patients require high impact and high intensity exercises to maintain bone density.  Strength training is crucial for bone health and Calcium retention, thus weight lifting and plyometric activities are strongly encouraged.  Osteoporosis patients are cautioned against lateral flexion of the spine however, so abdominal crunches are to be avoided. Planks are encouraged to build core strength in this case. 

Joint Injuries/Replacements require an assessment and medical clearance from doctors. Once cleared for exercise, patients should have their joints assessed by a trainer for their current pain free range of motion (ROM).  Stabilization and strengthening exercises can thereafter be applied - starting slowly, with light weights until strength increases.  Stretching the affected area will be especially important.  For shoulder injuries - rotator cuff exercises, clams, bird-dogs, superman type exercises - are recommended once inflammation has subsided. 

Spinal Conditions - The workshop touched on exercises appropriate for several conditions of the back and spine, including: Degenerative Disc Disease, Spinal Stenosis, Spondylolisthesis and Sciatica. 

Those dealing with Degenerative Disc Disease should avoid high impact activities as the discs in their spine can not absorb the impact safely.  Slow, steady, low impact activities are appropriate in this case;  Spinal Stenosis is caused by a narrowing of the spinal column which can lead to pain, pressure and numbness in limbs. It is one of the few back conditions that actually respond well to spinal flexion (e.g. abdominal crunch motions) as it facilitates opening of the spinal column which can relieve symptoms;  Spondylolisthesis occurs where there is a defect in the connection between vertebrae which can lead to slipped vertebrae and fractures. In this case low impact activities are encouraged and back extension exercises are to be avoided; Sciatica is diagnosed as pain that runs along the sciatic nerve just under the periformis muscle in the buttock area. Suffers often find relief with stretching techniques that target that area (e.g. knee tucking stretches and the figure four leg stretch, see image below).   

This is just a fraction of what I learned at the workshop.  If you have any existing injuries or medical conditions that you are concerned about and would like to discuss with me please feel free to contact me. I can design a workout plan that takes into consideration any special needs that you may have.  Remember you’re never too old to exercise, and it’s actually one of the best things you can do to manage many health conditions and prevent them from worsening over time. 

Yours in health & fitness, 

Kelly the trainer

Baby Boomers & Exercise

With the Family Day holiday weekend upon us, I’ve found myself having a recurring conversation with many of my 30 something year old clients, about exercise with their families. Not so much about the activity level of their children, as children generally tend to love playing sports and games when given enough encouragement, but rather it was the activity level of their baby boomer parents that concerned them. 

Many people look forward to retirement as a time to rest, relax and enjoy their lives, free of the stress of work. But for those people who never took to regular exercise at any point in their life, the activity levels of their work duties often kept their weight in check.  Upon retirement, and the according decrease in activity levels, many of these newly retired find themselves putting on weight.  And it doesn’t get any easier to lose weight as you age. 

Besides taking the occasional evening stroll, I’ve found that many people of this generation do not enjoy exercise. Quite the contrary, most of the baby boomers I’ve met tend to look at exercise as just another chore they have to do in the day, and look forward to cardio and weights as much as they do cleaning the bathroom. 

So what does a well meaning 30 something do to help encourage their parents to become more active after they retire?  

I’ve found that gym memberships and at home fitness equipment, although given with the best of intentions, do not have the desired effect. Mostly, because its still viewed as another work type chore that they have been so eager to leave behind in retirement.

I’ve found the best way to get the baby boomer generation moving is to make the exercise seem like recreation or leisure - think recess.  One of the best concepts of this is League Night.  Whether its curling, bowling or softball, the team mentality, camaraderie, and shared laughs make the workout fun, and its this enjoyment that makes the individual more likely to return to the activity.          

If you’re worried about your parents not getting enough exercise, forget buying them the treadmill that will eventually become buried away in the garage, and sign them up for league night instead. Think about what group activities they might like participating in, check out what nights at the rink or community centre are designated as league nights, and encourage them to sign up.  They might be hesitant at first, but once they get out there they'll have a great night out all while staying fit and healthy.  And that would make a great family gift. 

Winter Running

I love living in Canada, but run training outside year round in this Northern land presents some climatic challenges to even the most dedicated runner. While summer and autumn offer beautiful running conditions, winter, on the other hand, can be formidable for those unprepared for the windchill, slick ice and sub-zero temperatures. But as the old saying goes, there is really no such thing as bad weather, only poor preparation and clothing.  This blog will give you some tips on how to keep up your run training during the long cold icy winter months.  

Running can be done outside all year long. Here are my tips for the trade:

• Wear a moisture wicking base layer, a fleece mid-layer, and good jacket that protects from wind and snow for your outer layer.  Winter running tights are an excellent investment and can be used for many other activities. 
• Warm up and stretch a few minutes longer to protect your muscles from the cold. You can even do this before you leave home. Go easy on your first few minutes of the run to ease into the colder environment to reduce the risk of injury. 
• Invest in Running cleats, Nanospikes, or YakTraks for better traction on slippery surfaces. These are my YakTraks, they slip on right over my running shoe for better grip. 

• Try snowshoeing when the trails get too bad, or whenever you need a break from the winter routine. In Ontario, I highly recommend the Bruce Trail or try your local ski hill/golf course for other snow-shoeing routes.  
• Besides the proper running gear, the proper mental attitude for winter running is also important. Try not to be so focussed on speed, instead focus on perserverance and gaining mileage. The cold temperatures will lower your body temperature and snow/ice may slow you down or pose as obstacles, so your run time/pace will most likely be slower.  Don’t let this frustrate you. Instead think of it as developing mental grit, which all runners and triathletes need.    
• Recruit a running buddy.  Being accountable to a partner will make you less likely to skip a cold morning run if they're waiting on you. Here's a great motivational technique: the last person to show up for the run buys the post-run smoothie. 

Despite the previous advice, some people just do not like the cold.  And to be honest, even I pass on the outdoor run when the freezing rain strikes.  But that’s OK, as there are lots of ways to train inside: 

• Try a treadmill workout with variations (e.g. speed, incline, intervals). Its the tried and true fall back option.  Use a tablet to watch videos on a longer run to fight boredom.
• Check out indoor running tracks at your community centre or college campus.  Many have monthly or seasonal passes that may fit your training schedule. 
• Run up the stairs in your building - condo/city dwellers I’m talking to you.  If you live in a house maybe the place where you work (office towers, hospitals, etc.) has more stairs that you can train on during your lunch break.  Its excellent training for the hilly courses and builds great stamina. 
• Pool running or the elliptical machine are also good options especially if you’re rehabbing an injury from the fall. These activities are lower impact but still train the running muscles and work on cardio.  
• Hit the weight room. This is the perfect time to strength train run specific muscles including your core, glutes, hip flexors, hamstrings, quads and calves.  Strong well developed muscles will come in handy on race day. Or any other day for that matter! 
• Winter is a fantastic time to learn to foam roll.  Its an important muscle recovery technique, and can be done in the warmth and comfort of your living room.  

Whatever you chose to do over the winter, don’t chose hibernation!  Think of the first road races of the season, starting in April and May.  In order to be ready for them you need to train over the winter, and best way to do that is to get outside and get running.  

Top ten excuses clients use to skip a training session

Personal trainers have heard it all. Every excuse you can think of to get out of a workout on any given day.  I’ve compiled my top ten ridiculous excuses clients use to skip a workout here. I've heard all of these. You should avoid using any of these excuses if you want to remain credible in the eyes of your trainer, as these are not valid reasons to skip a workout. 

1. I’m on my period, so I’m too bloated to fit into my shorts today.   
2. I can’t exercise today because I’m going out to dinner afterwards and I don’t want to overeat on my first date.
3. I’m getting my hair done in the morning so I can’t workout that afternoon because it’ll ruin my new hairdo. 
4. All my lulu lemon leggings are in the laundry hamper and they’re the only pants my butt looks good in, so I can’t make it to the gym today, sorry.  
5. I can’t lift weights today because I just got a manicure. 
6. It’s raining really hard outside, are you sure you still want to go to the gym? 
7. My friends aren’t going to be at the gym today, so I’m not going either. 
8. I forgot to set the DVR and I don’t want to miss my favourite show.  
9. I’m worried about being too stiff and sore tomorrow. 
10. I can’t go back to the gym where people will see me until I lose the 5 pounds I put on over the holidays.

No more excuses - get yourself to the gym!

Pursuit OCR

If you’re a fan of American Ninja Warrior or a Tough Mudder enthusiast, then you’ll want to visit Pursuit OCR (Obstacle Course Race) http://pursuitocr.com/, located on Dufferin St in Toronto.  Its basically the Tough Mudder course, fit into a 10,000 sq. ft. warehouse in downtown Toronto, minus the water and the mud.  

Here’s the basic course outline: you go over several Berlin Walls, then traverse a rope netted wall climb, crawl through a restricted dark tunnel, balance along a bouldering wall section, move across a tire course, cross a rope swing and an unstable wooden foot bridge, down several pole drops, pull yourself up and along an inclined ladder then onto the single high bar pass with tire pull, more rope wall climbs, swing your way across the rings section (over a huge ball pit), climb up and over a steeply inclined wall using a rope, and finally ending with both 11ft and 14ft vertical curved wall runs (aka the warped wall).      

Video 1 - Patrick & Kelly on the inclined ladder 

The course challenges your agility, balance, upper body strength and stamina.  But it doesn’t really challenge your lower body much.  If fact, my legs were the only part of me that wasn’t sore the next day (unless you count the bruises on my knees I mostly likely suffered during the crawling portions and perhaps hitting my knees on the wall run). 

Video 2 - Kelly running up the warped wall

While it was a great physical and upper body workout, the mental aspect of the Tough Mudder race was distinctly missing from this course. Largely because it could be completed in such a short time (e.g. under 30min), lacked the cold water, mud puddles and any significant mileage/distance covered. 

So if you’re looking for a mentally easy, but physically demanding workout, Pursuit OCR fits the weekend warrior type who doesn’t like getting too messy during their training sessions. 

Besides the obstacle course, there are several other fitness areas where you can workout or further challenge yourself with activities like slack lining, box jumping, rope climbing, kettle bell weight training stations, and much more.  My friends and I took advantage of these other activities, letting our upper bodies recover while taking breaks between runs on the Obstacle Course. During the 3 hours we were there, we took 4 runs on the course. On the fourth run there was much more goofing around, including doing summersaults into the ball pit, because really why not, its a big old ball pit?! 

Video 3 - Patrick’s flip into the ball pit

  

I had fun spending the afternoon at Pursuit OCR. It makes for a fun and exciting alternative workout, when you feel up for a change in routine, or want to do something new with your friends.  The $20 day use pass was good value, and I recommend giving it a try.  You should keep in mind bathrooms and change rooms are in short supply in their warehouse space, so you should show up in your gym clothes, ready to go. 

Big thanks to my friends Patrick and Brendan for running the course with me, and also to Brendan for taking the action shots on his phone (which only needed some minor editing).  

Soundtrack to Success

Occasionally I like to post my top ten training tunes to give my clients an idea of what I’m listening to when I’m working out, as well as, to give them some fresh ideas when they’re making up their own playlist (refer back to my blogs posted 01/10/2015 and 01/15/2014). 

On this same topic, I came across this article online last week - http://www.swimmersdaily.com/2015/11/01/tests-on-swimmer-reveal-listening-to-eminem-and-swedish-house-mafia-boosts-performance-bob-marley-not-so-much/ 

A research team from Hartpury University Centre in the UK spent three months monitoring the physiological effects of different music genres on British swimmer Ben Hooper ahead of his 3,200 km swim across the Atlantic in December. Eminem tracks including Lose Yourself and Without Me were shown to significantly increase both power and endurance during periods of prolonged and intense exercise.

Researchers found that music had to be both upbeat and hold a good tempo for athletes to maintain good performance, but found that music that also invoked an emotional response from the athlete provided that extra incentive to push that much more. Significantly more, by 10% actually. So if you want to run 10% faster during your next race try playing these tunes:

The Soundtrack of Success Top 10 Strong Songs for Optimum Athletic Performance:

1. Lose Yourself – Eminem
2. Not Afraid – Eminem
3. Don’t You Worry Child – Swedish House Mafia
4. Hall of Fame – The Script
5. Remember the Name – Fort Minor
6. Stay – Sash
7. We Come 1 – Faithless
8. The Day Is My Enemy – The Prodigy
9. Without Me – Eminem
10. Back in the U.K. – Scooter  

The Soundtrack to Success Top 10 Sonds to Avoid for Optimum Athletic Performance:

1. Three Little Birds – Bob Marley
2. World Looking In – Morcheeba
3. Tear Drop – Massive Attack
4. Don’t Worry Be Happy – Bobby McFerrin
5. Kelly Watch The Stars – Air
6. One Love/People Get Ready – Bob Marley
7. Passenger - Fleetwood Mac
8. No Woman, No Cry - Bob Marley
9. You Can Get it if You Really Want it - Jimmy Cliff
10. I Don’t Want to Miss a Thing - Aerosmith

Listening to these songs actually required more effort when exercising!   So I’d save Bob Marley and Morcheeba for the party afterwards. 

People have always used music to inspire and move them.  Now we have science backing up just how effective the right soundtrack can be.  Obviously, individual people will have different emotional reactions to different songs. I’d like to challenge you to each make your own playlist based on music that is both upbeat, keeps a fast tempo, but invokes an emotional reaction from within you.  I’d love to hear what music motivates you!!