Goruck Challenge Toronto 2013 - part 2

Looking at the route we covered, it's funny how much of this I do not remember. A long endurance event goes by really quickly, except when it drags on and on. Relativity theory in real life...

Jay drops from the event, as all the PT aggravates an old back injury.

And then there were 11.

As we leave the dreaded track, the task is to make it to Rosedale Park within a certain time frame. We carry all gear and take turns running laps around the team, while carrying team weight to earn extra time. I am responsible for the team being punished at least twice, as I keep running onto the road in my excitement to contribute.

At Rosedale - a short break and food. I finally get a chance to eat some of the fuel I packed what now seems to be forever ago. Note to self - only carry potatoes if you want them mashed. And if you have a spoon.

Our next destination is High Park with a stop at Christie Pits -a small recreational area with  a playground on the way. Maybe we'll do monkey bars! Or get a chance to scare small children! Please, Jason???

We lose Tay on our way to Christie Pits - struggling with muscle cramping ever since our hill sprints, he is (rightly) concerned about injury. "I also don't want to slow down you guys", he says as part of the "in-front-of-the-whole-group" speech. "Tay, you are quitting for you, not for us", I remind him. The rest nod. It's a tough decision. But he will be back...

And then there were 10.

As we ruck our butts through the sleepy downtown, Jason dispenses another task - be on a lookout for bikes (aka IEDs). If he spots one before we do... we shall be punished. Somehow after hours of PT, the threat of punishment carries less and less weight... What on Earth could he throw our way that we haven't done already? More push-ups?

How can we miss the ROM (Royal Ontario Museum), one of Toronto's landmarks? Yay for weighted push-ups. My wrist tells me to go screw myself. 

Goruck Challenge Toronto 2013 - part 1

This would be my second Goruck (you can read my event recap from Goruck Challenge Toronto 2012 here), and yet again I was packing hours before the start.

I spent a quiet Friday evening with my bricks (do I (again) sound like a psychopath or what?).


There is actually a method for wrapping bricks, believe it or not. After ending up with a bloody blister on my back after the Spartan Ultra Beast (and that was just the hydration pack), I didn't want take any chances.

Skechers Running Shoes Sceptic Turned Convert

Contributed by Elaine Lavallee

I have always been a running shoe connoisseur. I love running so it goes without saying that I love running shoes. Before I was pregnant and had our little girl I was pretty loyal to Adidas; the Adizero were perfect for me. They were lightweight with a narrow fit and even came in some funky colours. I still remember the electric blue pair I wore when I ran the JKF 50 miler. Several people made positive comments about them. Well, as those of you that have had children know, things change.  

 

I ran throughout my pregnancy so I needed more cushioning and as my shape changed so did my gait. That led me to become more open to looking at different types of shoes to see what would work for the new me.

Since giving birth, running has become even more important. It has become the precious little bit of “me” time in a hectic day of work and motherhood so I wanted good, comfortable running shoes that will help me stay healthy and on the road.

This is where the story gets interesting because I never would have thought that I would end up trying Skechers. I always though they were for young kids that are into fashion and not for serious runners.  And it took my impish toddler dashing off at the Eaton Center for me to venture into a Skecher store.

She must have been attracted by the flashy colours because in she ran followed closely behind by me. As I was trying to retrieve her I happened to see the wall dedicated to running shoes and was intrigued. I spoke to the manager and found out that one of the top shoe designers left another running shoe company to design for them. They also have one of the top Marathoners in the US running marathons in their shoes and doing quite well. Meb Keflezighi won the US Olympic trials and placed 4^th in the Olympic Marathon wearing their shoes. So I figured that if they were good enough for Meb then I’d be willing to try them. I also figured that I would get a good laugh out of my husband for bringing home a Skechers box!

At home, I laced up my pretty new shoes up, tried them out on the treadmill and was pleasantly surprised. They are a great combination of lightweight but with enough cushioning to give you a great ride. The toe box is just wide enough to prevent blisters and black toe, a common occurrence for me. The true test, though, would be to take them on the road for a long run and I’m happy to say they performed beautifully. Looks like I’m a convert: you can teach an old dog new shoes!

A new twist to road racing will bring color to your face (and your shirt)

Submitted by Christine Blanchette (www.christineruns.com, @christineruns)

Running a race is about as basic as competition can get – it’s you versus the ones beside you and may the best woman (or man, of course) win.  But then you add different food, draw prizes and live entertainment, you’re left with unique events for people to choose from – with each one offering a different ambience, yet each is still a race from start to finish.

Now picture an event with all competitors dressed in white t-shirts while waiting for the starting gun. The runners/walkers then take off and through each kilometer they’re showered with color powder made with food grade cornstarch, 100% natural and safe.  It’s new, sounds like loads of fun, is coming to Montreal on August 17 and is called, “The Color Run 5km.” 

For those runners who merely estimate their kilometer split times, this is the race for you as you will be doused five times with different colors, giving you a 70’s tie-dye look at the finish line.

Some runners will wear bandanas or dust masks because of the powder, thrown by volunteer color throwers, sponsors and Run for Color staff who aim low as much as possible when you pass by. The idea is to get your t-shirt as colorful as possible by race end. To re-state the obvious, you start in white and you finish looking like a hippie gearing up for a Joan Baez tribute concert.

You are officially a color runner/walker and you get to celebrate at a post 5km party. At the finish, the crowd will do a color throw every 15 minutes to welcome new runners coming in. 

The first official Color Run was held in Tempe, AZ in January 2012. Since last year, the event debuted in 50 US cities and three international cities, with close to 600,000 participants in total. By the end of 2012, The Color Run has worked, as 60 per cent of participants were first-time 5k runners. The event selects a different local charity organization for each city, so everybody wins.

In a recent email interview with the Color Run mastermind, 34-year-old Travis Snyder from his office in Draper, Utah, the founder and executive director began by saying, "Seeing how happy The Color Run has made all different kinds of people has been very rewarding. It really is an event for all fitness levels, ages and backgrounds. Our tag line is "The happiest 5k on the planet" for a reason. That line was created after seeing how happy it made people." You might say it puts the fun into a fun run.

Snyder, a former triathlete and avid runner, began creating his own running events 10 years ago. In an effort to create a non threatening running environment where professional and novice runners could come together and enjoy the purity of the sport, The Color Run was born. "I wanted to create an event that would encourage people to get out and run just for the fun of it. I wanted people to enjoy the community experience of running together, and I wanted to add something a little out of the ordinary to the race; something that could serve as a sort of visual reward for all the hard work these runners put into training for the event," he said.

He continued, “The Color Run has had more first time 5k runners than any other event in history. For most of these runners it will lead to more participation in fun runs and competitive events. We take a lot of satisfaction in the fact that our events lead people to have a more healthy and active lifestyle. The demand has been crazy and exciting. Every day hundreds of people make requests on our Facebook page for us to bring the event to their favorite city. We're excited to answer the call!”

You can run the event solo or enter as a team. This makes me want to participate in this event. All you need is a white shirt, and be ready to have some fun running and getting splashed with color.

More information: www.thecolorrun.com

Wellspring Peloton Challenge Grosses Over $420,000!

Contributed by: Susan Chung

Twenty six dedicated cyclists made their way from Toronto, ON to Austin, TX for the ride of a lifetime in an 8-day, 24-hour cycling relay that grossed over $420,000 for Wellspring, a network of cancer support centres in the Greater Toronto Area.  Five pelotons (teams) of 5-6 riders supported by a strong volunteer group, teamed up to bike nearly 3,500km, riding day and night.

Along the ride, many lasting memories were made and meeting individuals who were moved by the purpose of the ride including a service shop owner who provided a new tire for one of the support vehicle that needed servicing.

The cyclists saw rain, severe wind, beautiful scenery and everything in between as the ride took them from Ontario through New York, Ohio, Kentucky, Tennessee, Mississippi, Alabama, Louisiana and finally, Austin.

Upon arrival in Austin, each peloton of riders was welcomed by a special member of their team, a “Wellspring Warrior” – an individual facing a cancer journey or having survived a cancer experience.  Together, they took part in the LIVESTRONG Austin Challenge, joining thousands of other cyclists to show their support for those living with cancer.

“We are so grateful for all the support Wellspring has received for this inaugural event – everyone from the riders, to the volunteers, family, friends, and even complete strangers along the way. It has been an EPIC experience. Epic ride…epic fundraising…and epic people,” says Billy Cheung, Wellspring Peloton Rider, Chair of the 2012 Wellspring Peloton Challenge and member of Wellspring’s Board of Directors.

“The ride is not just about the cyclists, though they are key of course, it’s about the many individuals and families who will receive the support they need thanks to their efforts,” says Lynda Morrison, Chief Executive Officer, Wellspring.

Applications for those wishing to participate in the ride in October 2013 are now being accepted online.  For more information and to view photos of the ride, visit www.wellspringride.ca.

Tips for Cold Weather Running and Walking

Contributed by: Wendy O’Neill, Manager, Runner and Instructor at the Runner’s Mark in Mississauga, Ontario

One of the great things about running or walking is that it's a sport you can indulge in all year round. If you find that you only exercise in the summer, you will be surprised by how much easier it is to run or walk in the cooler temperatures. It is easier to breathe and with the correct amount of planning you will soon be a fan of winter running and walking. Here are a few tips and preventative measures you can take to ensure a safe and comfortable workout in the cold.

Dressing properly

How you dress for the cooler elements can a make or break your run or walk. A big mistake many make is to overdress.

1.      Dress in layers: Wearing several thin layers of clothing helps trap warm air between each layer keeping you warmer than if you were to wear one thick heavy item.

2.      Wear the right fabrics: Make sure that the clothing you wear is made from materials such as polypropylene, nylon, or synthetic fabrics. These will ensure that moisture will be wicked away from your body and keep you as warm and dry as possible. These fabrics do not retain moisture, unlike cotton which hold moisture causing you to be uncomfortable, wet and cold.

3.      Wear a protective shell: It's critical that you wear some sort of windbreaker or shell to protect you from the wind and precipitation. Gore-Tex is the best material to wear as it does a great job of releasing moisture from the body while also keeping out moisture from the outside elements. Nylon also does a reasonable job for a lesser price. Be careful not to wear a waterproof plastic jacket as many won’t have breathability in them. The heat and sweat from your body will cause the inside of the jacket to sweat making you very uncomfortable.

4.      Cover exposed skin as much as possible: A hat and gloves are a must once the temperature dips below freezing. Your body will lose heat through the head or any exposed skin, so cover up as much as possible. If it's really cold, you can cover exposed areas such as your face with Vaseline to reduce the risk of frostbite.

5.      Socks & Shoes Like clothing, socks should not be cotton but a synthetic material. Cotton socks will remain wet, softening the skin on your feet, this can allow blisters to form and will also make your feet cold. Wearing two pairs of socks is also a mistake many make. The added thickness could make your shoes tight restricting the circulation in your feet. Stick with one good pair of socks and try a wool or padded sock if you get cold feet. 

Try to stick with your summer running shoes if possible. All running shoes have mesh uppers to allow for breathability. This is even more important in the winter. If you are concerned about slipping you could try a trail shoe. These have a better grip on the sole and will help in snowy and icy conditions. Also available are Yaktrax or spikes which fit over the sole of the running shoe.

6.      Be Seen: When running or walking in the dark always wear something reflective. Most traffic related accidents with runners are caused because they could not be seen by the drivers of vehicles. Clothing with reflective accents should be worn or you can purchase reflective strips which stick to your clothing. Small lights can also be used.

Follow all these guidelines and running or walking in cold weather will be safer, more comfortable and very enjoyable.

Indoor Cycling (AKA Spinning) and why you should be doing it!

Contributed by Andrew Blair

Certifications:  Schwinn Cycling Instructor, Can-Fit PTS, & TRX Suspension Training Instructor.

Indoor Cycling Instructor at: 

Lifetime Athletic (Tuesday 6:30pm)

Gears Bike Shop (Port Credit, Monday 6pm and 7:30pm)

& Clay Canada (Classes TBD)

First, let’s clear up an old myth about indoor cycling being like a cruel form of torture!  The truth is that indoor cycling is probably one of the most inclusive forms of group exercise, for all ages and fitness levels.  When you take part in an indoor cycling class you are in charge of your resistance knob and the instructor is only there as a form of motivation.  As a result, unlike other forms of group exercise, you can take it at your own pace, listen to your body and make adjustments to the routine based on your fitness level, without any of the other participants being any the wiser.  This is why indoor cycling is such a great form of group exercise; the playing field is level, as each participant takes away exactly what he or she puts into the class.

People always ask the question “how is indoor cycling going to benefit me?”  The answer to that is simple.  Indoor cycling helps to develop a strong cardiovascular system, improved aerobic base, with gains in muscular endurance and strength, as well as anaerobic capacity and threshold output.  But how exactly do participants achieve all these great benefits?  It’s simple, they just have to follow the instructors’ cues and use the resistance knob accordingly on the bike!

This is why; out of all the types of cardiovascular equipment, instructors are needed to guide these types of classes.  It has a lot to do with coaching your participants to strive to achieve their total health objectives.  Without the cues from an instructor to add more resistance, thereby producing a higher power output, participants could spin for an hour with little to no resistance and get minimal benefits for their efforts.  

As an indoor cycling instructor, for 10 years now, my job is pretty clear, motivate people to achieve their fitness goals and do so at their own pace and ability.  You can have a class with a wide range of ages and abilities.  The key to individual success is the resistance knob on the bike.  It allows all the participants to work at their own fitness levels, while heading towards the same goal; improved health.  

The challenge faced by instructors is to coach the participants to work within their individual fitness levels, while cuing them to increase their power output.  The real benefit of indoor cycling will only come when the participants begin to work at a higher output of power.  Power, in the end, is what translates directly to calories burned, with increases in all the benefits stated above. 

Indoor cycling is also a great option for people looking to cross train.  It is a non-impactful form of exercise where participants can get a hard session in with minimal wear and tear on the body.  Indoor cycling provides the athlete with an alternative method to achieve results, while producing greater average workout intensity, then if they continued to only do sport specific training.   They can produce more beneficial training gains by adding in this non-impactful exercise, while reducing the chance of any overuse injuries so commonly seen with people who don’t cross-train.

With everything stated above I hope it is obvious that indoor cycling is a great choice of cardiovascular exercise.  It is inclusive, FUN, addictive and has many benefits for its participants.  But I would have to say that the biggest plus of indoor cycling is that it creates a sense of community.  Everyone who participates in indoor cycling classes is working towards a common goal, improved health.  I challenge all of you regardless of your fitness level or ability, to try out an indoor cycling session.  It changed my life; maybe it can change yours too.