tag:blogger.com,1999:blog-41640502779936680822024-03-12T19:26:33.717-07:00Blog It!Running, Cycling, Duathlon, Triathlon, Adventure, Decorating, Recipes, Nutrition or anything that gets Deb up and running.upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.comBlogger23125tag:blogger.com,1999:blog-4164050277993668082.post-76757130761704740282021-05-06T13:15:00.001-07:002021-05-06T13:15:45.370-07:00Every Day is a Winding Road<b><span style="font-size: large;">T</span></b>his year has brought about many changes and one of those has been staying isolated and staying home. So, when it came time for holidays, we decided just to do that. We had originally thought of touring in Croatia this year, along the coast, so, why not turn our pedals in beautiful Ontario for a stunning holiday? After all, vacations don't always mean travelling far away. After all, we travel not to escape life but for life not to escape us.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq5zGs4KYAuPCvtCRNWm017gQfNK49xzx8E15uGuUyTx9IIiOg7VgXLn9_eCmZEN8XsDJdM7xWFK8GSQoJx1lm_tACYOSb-DAhmS_B6M_eAoDtkvEoGYKK5dl8iVrrHFq_8YxUWXJoKAjL/s1600/20200711_201151.jpg" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="778" data-original-width="1600" height="96" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq5zGs4KYAuPCvtCRNWm017gQfNK49xzx8E15uGuUyTx9IIiOg7VgXLn9_eCmZEN8XsDJdM7xWFK8GSQoJx1lm_tACYOSb-DAhmS_B6M_eAoDtkvEoGYKK5dl8iVrrHFq_8YxUWXJoKAjL/s200/20200711_201151.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"Discover the World " with Apidura</td></tr>
</tbody></table>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJgEOqBqT3CRxwhttG4rG81NhGMSKzesDcL9kfJuaPtFjp2gOGTpg6nPcDoERN3B3cL3CRiVeYyHFtVgBV_tpzntZ_UTpclu8F94n66s60n1dQ0d-BeguEc32kfl3njB_jwORtmnKB50D2/s1600/20200712_094324%25280%2529.jpg" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="778" data-original-width="1600" height="95" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJgEOqBqT3CRxwhttG4rG81NhGMSKzesDcL9kfJuaPtFjp2gOGTpg6nPcDoERN3B3cL3CRiVeYyHFtVgBV_tpzntZ_UTpclu8F94n66s60n1dQ0d-BeguEc32kfl3njB_jwORtmnKB50D2/s200/20200712_094324%25280%2529.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Grand Depart</td></tr>
</tbody></table>
Cornel purchased me the line of Apidura bags as an early birthday gift, so I was anxious to use them and test them out and they did not disappoint. Previously, we had done a couple long weekend bike touring trips on Manitoulin Island, so why not expand our horizons. Previously, I had carried hard panniers, so I was already feeling a ton lighter. Wait until Cornel finds out that I packed pj's again. Its become our bikepacking banter since our first trip. At least these weren't the full micro fleece ones. <br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihQgbngBzyU0oAyplVPS_LmETm31IBOHhxq2FTt5N3wcmzJpMWa5r3IQ6K1og2NoYT-XinEe3MfMjw5pFlMsgBrhXlCXJJuOe1fSlDJ_4gXzrfG5Bjvl7L7gTklpLNqTgRaeJCX8mhKPmh/s1600/20200712_143658.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="778" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihQgbngBzyU0oAyplVPS_LmETm31IBOHhxq2FTt5N3wcmzJpMWa5r3IQ6K1og2NoYT-XinEe3MfMjw5pFlMsgBrhXlCXJJuOe1fSlDJ_4gXzrfG5Bjvl7L7gTklpLNqTgRaeJCX8mhKPmh/s320/20200712_143658.jpg" width="153" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kissing Bridge, West Montrose</td></tr>
</tbody></table>
We embarked on Sunday morning and as usual we had a late start, but, temperatures were cooler than the previous week. Our first destination was Brussels, ON where we would take advantage of the G2G railtrail and also take advantage of my sister Gail's hospitality. There is a plethora of abandoned railways that have since been turned into hiking/cycling trails throughout the area and we planned to take full advantage of them. We had cycled the G2G previously in sections on a few occasions but it was more complete this year. The only issue with the day was the amount of headwind we encountered, so the first 157km seemed like a push. We were treated to the best hospitality with cold beers and smoked chicken and ribs (made by my niece Kailey on her new Traeger). My sister also made us Key Lime pie as she knew we had carbs to replenish. Full of beer and good food, we finally retired to our tent around 1am. <br />
The late night made for another late start the next morning. In addition, I needed to repack as I didn't consider packing things in the order that I would need them? Rookie mistake I guess. And, as easy as the Apidura bags are to put on the bike, why remove all of them each time? Thanks Cornel, Destination Sauble Falls or bust. Well the bust occurred within the first hour with Cornel getting a pinch flat. Just glad it was him or he may have expected me to change my own flat.<br />
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiTHwBJcODR5Z__BgU-eS9LgFoJrihPDJ19575tW_Mw6wijYh0j25-7ASuCuzfUHDdAahKr3yinUt4EH2zUC9OY3gqzuViGANX_wyB80f5RQbnLmVhEOhKPPy-rPRJlHeOw0lGFr5IObIR/s1600/20200713_120225.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="778" data-original-width="1600" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiTHwBJcODR5Z__BgU-eS9LgFoJrihPDJ19575tW_Mw6wijYh0j25-7ASuCuzfUHDdAahKr3yinUt4EH2zUC9OY3gqzuViGANX_wyB80f5RQbnLmVhEOhKPPy-rPRJlHeOw0lGFr5IObIR/s640/20200713_120225.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Maitland River, Brandon Sidreroad, just outside Brussels, ON</td></tr>
</tbody></table>
<br />The blood sucking symbionts were a distraction on the gravel climbs as you attempted to swat them away while maintaining your line. Not sure what was worse, the mosquitoes or the deer flies. Damn wheelsuckers!<br />
<br />
"As soon as I saw you, I knew that an adventure was about to happen'' Winnie the Poohupandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0tag:blogger.com,1999:blog-4164050277993668082.post-37501037307398150232021-05-06T13:14:00.001-07:002021-05-06T13:14:40.361-07:00They Call Me The Bruce<iframe width="480" height="270" src="https://youtube.com/embed/ZEN6WQ8RBuw" frameborder="0"></iframe>upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0tag:blogger.com,1999:blog-4164050277993668082.post-12439634807236464872017-12-31T17:45:00.001-08:002017-12-31T17:45:20.600-08:00GOING THE DISTANCE<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8xoI7lGUEPaRBaFFtNXMT3-8V4ReVnAy26dMUkJPQRo3VW5EibY5YqHfWKlUEBsXscjJg3Qsi1emntA46xnlnr_RBeFvhtgX8pRLg1Xaa0sb7fUeqNDQhHwJX7XgWHBUWj-k7H_ZcDXz_/s1600/Sulphur+Springs+logo.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1414" data-original-width="1414" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8xoI7lGUEPaRBaFFtNXMT3-8V4ReVnAy26dMUkJPQRo3VW5EibY5YqHfWKlUEBsXscjJg3Qsi1emntA46xnlnr_RBeFvhtgX8pRLg1Xaa0sb7fUeqNDQhHwJX7XgWHBUWj-k7H_ZcDXz_/s200/Sulphur+Springs+logo.jpeg" width="200" /></a></div>
I knew it wasn't going to be easy, but, I figured I could get it done. The training was not necessarily optimal, but, my mind was strong and as it would turn out, my mental determination would be the best running asset I had. <br />
<br />
We've all been there. Haven't we? You sign up for a race and lay down the grass roots of how you'll get it done. All your long runs and the optimal training plans are strategized well in advance. I even signed up with the Health and Performance team back in November, so, I was sure, this year would be a success. Last year, I hung up my shoes at 100k, but, it was damn hot, like hell hath no fiery hot and I was determined to come back and finish it this year.<br />
<br />
Well, then shit happens and all your plans head up the creek. The creek my Mom use to reference, where you had no paddle. To start it all off, I ended up with a stress fracture at the beginning of the year at the 6 hr Frosty Trail Run. I had also planned on racing (I think I can call it that) at the 70P2A again this year, so as soon as the weather got nice, I needed to get out on the bike. I also never made it to a single H & P track meet (still haven't). Those guys are fast and Coach Sean really lays down the grass roots or so I can attest by their results. I caught a cold right after P2A and as usual, they always seem to linger and get comfortable by settling into my chest. Good thing I gave up smoking when I did. My longest training run ended up being 36km the weekend before the race. Am I an idiot or what for even attempting this?<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnCYdxPLclJtevyk75fIkRhkTFpW11XW7Oywpx63FRSGLyZQ50MpWwuKREeSzReZIoVxwR7mTf443_rJzoAQwQ44lI6QZjHaQ44YWiLnwzZmcJQxVyLC6kUi6xZNehN1AcOM-5SVlPs9qk/s1600/Sulphur+Springs.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="394" data-original-width="700" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnCYdxPLclJtevyk75fIkRhkTFpW11XW7Oywpx63FRSGLyZQ50MpWwuKREeSzReZIoVxwR7mTf443_rJzoAQwQ44lI6QZjHaQ44YWiLnwzZmcJQxVyLC6kUi6xZNehN1AcOM-5SVlPs9qk/s200/Sulphur+Springs.jpg" width="200" /></a></div>
<br />
Well, this year was different. I had Richard, the guru of long distance running as my pacer. I just had to reach the 100km mark. He had done the math and worked out a plan for me. Something I hadn't even considered the year prior. I just thought I'd sign up and run and that was all I needed to do. There is so much involved when running your first 100 Miler, it's complex. With the plan, each loop was a success. I had even earned some time on the first 4 loops. How empowering that turned out to be. Equally empowering or even more so, was watching the athletes compete in the 200 Miler. I thought if they can survive the course, especially after all that rain, then surely, I CAN. My first loop was a little fast, but, I was with a couple of younger runners and the stride felt good. It ended up working out perfectly, as Cornel and Claudia were running the 50k and the timing worked out for Cornel and I to run the entire second lap together. I felt so good. Could this be happening? I also did something I don't normally do, but, Richard recommended taking an Advil on every loop. In all my years of running, I had never taken Advil, not even when pain set in. It must have worked as I was relatively pain free. I had my new Altra Torins, more for road then a slick trail, but, my feet felt great and only one small blister to speak of (which happened on the first loop with my La Sportivas). I took care of it right away by threading the needle and leaving in the thread for it to ooze out slowly. Richard with his tackle box of supplies took care of it professionally prior to my 5th lap and no further issues. How fortunate am I to run a 160km with no real foot issues.<br />
<br />
I think I met up with Andrew on the 3rd lap and we had the same pace relatively. We may have ran that loop faster than expected as I recall Andrew had a work colleague coming to meet him with a sub. Beer makes me run faster, so I can definitely relate. Now food, that was a bigger issue than my feet. It was difficult to get anything down of any substance. I was nibbling and it was sustaining me. I was just worried whether I was taking in enough to get me through until the end. I changed my clothes on the next lap and it was exhilarating to be in fresh clothes. If only that feeling lasted. We were running the hermitage loop and if I hadn't mentioned already, the trails were a muddy mess. We were passing through that narrow section down to the creek and next thing I know, Andrew is slip sliding away. I made a quick move to try and grab him before the edge and my foot hit the mud and before I knew it, I was vertical in the air before slapping flat back into the mud. The entire slippery slope meaning was never so true at that moment. I knocked the wind out of myself but got up as quickly as I could. Mud is cold. Poor Andrew had continued to ground ski almost to the bottom of the hill. He recovered and we both made our way to the creek to wash off the mud as best we could. <br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYvqWs5A4rCOCdc_w1KCf0OgLhYS-QNciOJEU2zNoa1c6ET8YhYLPRknotRyPwZKy8w2qu9Le7Lna57Ol-xNb4Qh0HzkX_fUet6jlt1Vw2KpPg5G5lTgF6ky8GPWiaW9ZeqfZXW__6pObA/s1600/slippery+slope.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="972" data-original-width="1600" height="194" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYvqWs5A4rCOCdc_w1KCf0OgLhYS-QNciOJEU2zNoa1c6ET8YhYLPRknotRyPwZKy8w2qu9Le7Lna57Ol-xNb4Qh0HzkX_fUet6jlt1Vw2KpPg5G5lTgF6ky8GPWiaW9ZeqfZXW__6pObA/s320/slippery+slope.jpeg" width="320" /></a></div>
<br />
The sixth loop was a bit of a blur. I was maintaining a consistent time, but, don't recall much of that loop. Richard had supplied me with a can of caffeine. Nice and strong and gave me the pick up that I needed. Not surprising that my mental clarity was revived after the jolt cola. Cornel had returned after going home and eating and showering. What would I do without his consistent support. It makes all the difference in the world having someone there cheering you on. Due to my earlier fall, my back was starting to seize up and with night falling, so had the temperatures. Richard had a ThermaCare heat wrap for my waist and I dressed in warm layers and got ready for my 7th loop. I swear, if you had asked him for sand from the Sahara, or a rock from the Andes, he would have had it. He completed The Marathon Des Sables and held the Guinness Book of Records, for a marathon in all 7 continents in under 30 days; which has now been surpassed. He has quite the repartee of accomplishments and I was lucky to have him as a friend and pacer. We had always planned to walk this entire loop and that we did. We were still good for time. At the beginning of the loop, Richard had got me some chicken noodle soup as I changed and the broth and noodles were amazing, but, I didn't have enough saliva to break down the pieces of chicken and almost choked. I don't know who made that soup, but, it was delicious. That brings me to the volunteers. They are amazing. Most of them are out there for the races entirety and help to get everyone to the finish line. They are truly incredible and we can't thank them enough for all that they do. <br />
<br />
Well, we made it back around just as the sun was coming up....that means, only one more loop and I was done with this. I was actually going to complete this 100 Mile journey. Although, I had a negative split on this loop, it was still a slow and painful run. As my legs were requiring more oxygen, I had to stop 2-3 times up the 3 Sisters in order to breathe. They were anything but a nicety, more like the 3 Effin Bitches at this point. Boy, was I glad when I had climbed them for the last time. Just after the dirty ladies, my second favourite part of the course ensues. The Hermitage loop being<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirHCedL4JoSIPZS_R71tmoyovNW_UR5VR7L6vbXWG8xEGqPc5IDafL8DyysnSmMwIDr4HFm8FZ9Md3YRUFyarS1PZewWYQ07H61m6Y_BcPhk2U20tIiKjUSeBajiypEeyu3oPNn5YXzC0G/s1600/771c89c315c7392312ef3276aa40b3d1.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="600" data-original-width="800" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirHCedL4JoSIPZS_R71tmoyovNW_UR5VR7L6vbXWG8xEGqPc5IDafL8DyysnSmMwIDr4HFm8FZ9Md3YRUFyarS1PZewWYQ07H61m6Y_BcPhk2U20tIiKjUSeBajiypEeyu3oPNn5YXzC0G/s200/771c89c315c7392312ef3276aa40b3d1.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hermitage Loop</td></tr>
</tbody></table>
my most favourite. It could be that this portion has a downhill followed by some gentle rollers and then fairly flat. I also means, you are in the last stages of the 20k loop. We excited through the trees and I had my last drink of Coke as we headed for the last ascent of Martin's Road. There is always such a big crowd on this hill cheering for the runners. It really helps, its a metaphorical rope that pulls you up. Then, you hit the top and just a short run across the parking lot and I was done, the finish line. Feeling better than expected too. Cornel and Claudia were there with a bouquet of flowers. I quickly found a chair and Cornel opened me an apple cider and a bag of chips. I probably shouldn't have had that second beer as when I got up to talk to another finisher, I became quite dizzy and had to return to my chair to sit down. <br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiY0kTLTXuut9Ig1HEgwoV7XMuz4xEDF2MFOJ_GWwPi1s7ItfOK0TzEEe3uWC3f9kVnT308XoUJ_A8Vq95yVTF-j1-kCFAhTZVn0932K_NX3MNBlgyR2Bw1k4xJ0p9Yesqipv3qJo-q6FS/s1600/Medals.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="168" data-original-width="300" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiY0kTLTXuut9Ig1HEgwoV7XMuz4xEDF2MFOJ_GWwPi1s7ItfOK0TzEEe3uWC3f9kVnT308XoUJ_A8Vq95yVTF-j1-kCFAhTZVn0932K_NX3MNBlgyR2Bw1k4xJ0p9Yesqipv3qJo-q6FS/s200/Medals.jpg" width="200" /></a></div>
I got into the car to head back to Cornel's and attempted to text my daughter Mindy and my phone dropped mid way through and my head dropped next. I was asleep. I succeeded in stressing her out. She thought something had happened to me. She already thought I was crazy and now she thought I was hurt. Probably the nurse in her as she wanted to really be there to check my vitals. Once at Cornel's, I had a quick shower and some some and then had a 3 hour nap. I woke to a craving for pizza. The first bit was painful. As it appears, the roof of my mouth was raw from all the mouth breathing I was doing. With this cold, I was unable to really breathe through my nose. I still managed to get down 3 slices with baby bites and watched some TV prior to sleeping for 12 hours. I thought, I'm so glad to have that out of my system. I never have to do another one. Well, that lasted only a week, before thinking, I should do it one more time as I really wanted to hit 27 hours. I have an hour to shave in 2018.<br />
<br />
Happy Trails my Friends<br />
<br />
<br />
<br />upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0tag:blogger.com,1999:blog-4164050277993668082.post-87297495423832705172017-06-30T19:39:00.001-07:002017-06-30T20:15:33.822-07:002017 Paris to Ancaster 70K<h4>
</h4>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBlaE2363yVHlAf2mgGH3XV7tZgiWBWhLDr5epJy37suR-pj0Cqca2VpMnioHeN8ud4QCFk_WtZ0LxAjwGpXkurBledRMrDVmU3vVQhE-Hx4rl9_WSL80ajpFHJnoe59X_mMdoVwdlRewP/s1600/P2A.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="161" data-original-width="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBlaE2363yVHlAf2mgGH3XV7tZgiWBWhLDr5epJy37suR-pj0Cqca2VpMnioHeN8ud4QCFk_WtZ0LxAjwGpXkurBledRMrDVmU3vVQhE-Hx4rl9_WSL80ajpFHJnoe59X_mMdoVwdlRewP/s1600/P2A.jpg" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<h4>
P2A is like childbirth......you forget the pain. </h4>
Then, you think you should do it all over again; as it truly was a beautiful thing. However, I really <br />
didn't recall all those hills from the year previous. Albeit, last year was my first attempt at this race, so, I may have been in a slightly altered state. Nonetheless, in my mind, it was now doable on a single speed-like deciding to go with natural childbirth, the second time around. Okay, for you gentlemen, I'll cease using this metaphor. <br />
<br />
I first woke in the morning around 6 am to thunder and lightning, not by choice, but, by shear volume. I had been dreading the weather report for the past few days and it proved not to disappoint, which is rather an oddity by all accounts. I fell back asleep to the lull of the rain and awoke a short time afterward by the pleasantry of my alarm. I sprung to the window, to check on the weather status and still, it continued to rain. Yet, it was set in my mind; I was doing this race. Sure, I had done many running events in these conditions and it always seemed refreshing, but, today, I was thinking it would be otherwise, especially in combination with the cold and wind. <br />
<br />
Wave 4 was a bit of a blessing. By the time I was ready to wheel the line, the rain had ceased and it only seemed cold when I was moving. The gun went off and I was ready to go. And move I did. To be honest, I had only had one other ride on my single speed as it was newly acquired. The test ride was along the rail trail, so it was flat. As I started to pedal, I looked at the slight incline and wondered how it might go. I know, its like running a marathon in a new pair of shoes that you just hauled out of the box. Not! Well, that seemed easy enough and I was vehemently committed to seeing this through. The initial climb, as small as it was, was a saving grace as I never allowed myself to visualize defeat. Dreaming was achieving. I knew I was going to finish this thing and that was the only plan. Okay, just 69 km to go.<br />
<br />
I spoke to some fellow riders and there were quite a few new riders. I was quick to point out, that once we got off the rail trail, there was a quick right and it was a steep uphill. The lack of momentum in the turn, makes it difficult to ascend the hill, so, I had already made the plan to walk this one and if need be, the final Martin Road climb. I began to relish the hills. Yeah, those ones that I had totally deleted from the memory banks. I even began to think they had changed the course from last year. <br />
<br />
There was definitely more mud to contend with this year and the wind started to become atrocious as the trail opened up to roads. The section of bush behind the first private property we cross, was a mud pit and I knew that I had to keep the momentum going. I met up with a cyclist from the Pickering area that did this race with his son each year. Today, he was told by his son to embrace the wind and that he did. Until his front wheel hit a rock in the mud and over the handlebars he went. Foremost, he was okay and once that was clear, I inquired about his bike and all appeared good, except for his pride he confessed. Once we hit the road, I offered to pull and we continued to share each others company for a good portion of the route. Good thing, as I happily let him pull on the rail trail as pushing into the wind had reduced us to a pace of around 12 km per hour. At one point, I was almost blown off the trail by the wind. There was an embankment at that point and it may have been interesting had I not recovered. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTVf0RZ_AB3oDp6zmRfTL9g71xKbf0TojDTcUe1cPEPKaihnxDBI4nQauynLpl5VnKe7wtcpfn2MflaxbrNIr7uMrTdaG2EA7qvEag6C66Gb3LD6D0P1YIP9kHYaqYvbtxKlfPXwpnDuv_/s1600/IMG_0441.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1067" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTVf0RZ_AB3oDp6zmRfTL9g71xKbf0TojDTcUe1cPEPKaihnxDBI4nQauynLpl5VnKe7wtcpfn2MflaxbrNIr7uMrTdaG2EA7qvEag6C66Gb3LD6D0P1YIP9kHYaqYvbtxKlfPXwpnDuv_/s200/IMG_0441.JPG" width="133" /></a>Just past the half way point, I was getting ready to pull out of the water stop and heard the announcement that the sweepers were only 15 minutes away. How is that possible? I checked my Garmin and although I had started off with an average pace of 23-25, I was now in the position of being just above 16. I must admit, the wind was tough, but, this is not where I had visualized myself at this point. I departed the station with an appetite for vengeance in making up for lost time. All seemed to be going to plan, until we got back into the headwind. It was a hard push at every point now, yet, I forged on. I still felt good and I seemed to have lots of juice in the tank. Soon thereafter, I hit the section of trail that had been sabotaged last year. Mature trees had been cut to block the trail and created a backlog. The community and race organizers had ensured that the course was clear from any obstructions. With the proceeds going to St. Joseph's Hospital, I'm still perplexed as to why someone would have done this. <br />
<br />
I hit the last rest area and decided to keep going as there was only about 20km to go. There were still 2 sections of mud chutes to get through and I was ready for them. No grocery bags to cover my shoes this year as I was going to attempt to push through them. Oh, the beauty of a single speed. There will be no expensive repairs to my derailleur. Mud is such a bike killer. I came across the first chute and it was okay. They even had someone there hosing down your bikes to prevent from such disasters. Such a nice touch. The last chute didn't go as well. I had picked my line and all was good until two other cyclists had moved right and occupied the same line I had set out upon. I had to slow and then stop to prevent a collision. I didn't get clipped out in time and down I went. At least I was now looking the part. What would Cornel say? He is always telling me, it needs to be instinctual. I was like a wild animal being fed at the zoo. The instincts were not defined. As I went down, the pedal hit my calf and I winced in pain. I got up and was worried from what I was experiencing in that muscle. I was so close now. Surely, this would not be it. I had to saddle up and keep moving and once I did, the calf started to feel much better. <br />
<br />
I maneuvered my way over to the final ascent at Martin's Road and I have to say, I was happy with my performance through this section. Now the climb, that was a different story. Just like last year, I hit the beginning of the apex and had to get off and push my bike until it leveled out. There I was able to get back in the saddle and finish the ride to the finish line. I was beaming. I had done it. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1JUL9B4XzahlMrxnkdx8XORcyT1DiBWAhTA8cxkBIFkzXxoeA1PHKC1tawknSVvEg-Ooh3YU03hEb9-vYB2vR8Jqq3BkfdDQxtHehMIOdEM9X7eKDHvalwFWDvfmpx78xuK1MlcZJ0ZFB/s1600/20170430_161859.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1313" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1JUL9B4XzahlMrxnkdx8XORcyT1DiBWAhTA8cxkBIFkzXxoeA1PHKC1tawknSVvEg-Ooh3YU03hEb9-vYB2vR8Jqq3BkfdDQxtHehMIOdEM9X7eKDHvalwFWDvfmpx78xuK1MlcZJ0ZFB/s200/20170430_161859.jpg" width="163" /></a>Once we had checked in our bikes at the wash station, we changed and made our way into the gymnasium for some lunch. That is when I noticed, I had placed 2nd in the single speed category for women. I'm told that I should neglect to mention that there was only the two of us, but, I think it matters in this regard as it means there was only two of us that were willing to try it with one gear. I'm already looking forward to next years race and I'm hoping to shave at least a half hour or more off my time. The weather is unpredictable for this race and that's what makes it so appealing. Well, at least, once you're done.<br />
<br />
Happy Trails My Friends<br />
<br />
<br />
<br />
<br />
upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com1tag:blogger.com,1999:blog-4164050277993668082.post-45256707366771577712017-04-25T12:00:00.000-07:002017-04-25T12:00:28.679-07:00The BurnAnother year and another first. The Tillsonburn, aka, The Burn, set in Tillsonburg, Ontario on Good Friday each year. A distance of 50, 100 or 160km. I of course, took the middle ground and did the 100k. I thought this would also give me the last little push in my training for P2A.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFQJ6UjjBX0QVTuh-v63hmmktQ_ZCwaFT0gf3YLYeGj4myn6kcvDIJ1iD0IWFmrVJNkV9-8GHluy1p7yj_96Oi58egHI9qZhnL2qvFnsGACrKK3HhyX_JMDknbiFxnJzoZU_HTQuuKzgcL/s1600/Tillsonburn+2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFQJ6UjjBX0QVTuh-v63hmmktQ_ZCwaFT0gf3YLYeGj4myn6kcvDIJ1iD0IWFmrVJNkV9-8GHluy1p7yj_96Oi58egHI9qZhnL2qvFnsGACrKK3HhyX_JMDknbiFxnJzoZU_HTQuuKzgcL/s200/Tillsonburn+2.jpg" width="150" /></a></div>
This is a race/ride put on by Jeff and his wife (owner of Indigo Lounge) and there is no fee. Bring a donation and money for chili and you'll be doing your part in helping some well deserving teen with a new bike. What a great concept. And, the day was absolutely perfect for it.<br />
<br />
On the way there, I'm thinking, this will just be like the D2R2 except on flat; well, everything appeared to be flat leading into Tillsonburg. Gone are the distant memories of randonneuring some 2000m in elevation with some of the hardest roads I had ever climbed. And just like the D2R2, you cover the course in a self-sufficient manner. Similarly, it's a mixture of paved, gravel, dirt roads, along with some rail trail and single track. It didn't take me long to figure out why they call it the Burn. In full, its not a misprint and to abbreviate it, is not to save room on paper. My legs were on literally on fire and everyone just kept saying, including the event t-shirts "just one more hill". Did I mention, I'm slow on hills? I always get left behind. Definitely, a skill I need to improve. Back to speaking of hills, haven't we heard that a million times and each time, we know its just plain BS. There is always another one. In this case, there was plenty more. <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZmbdDQ1UvQU34mKSHkPbGw79203zgmhY_6Nl2dQqLm5gZKCDvwa87N0bssb-fSWnjJ7pe-2jlyBm4wQQmWz5vdNjjKHL9lduZZHZRcRhSCyC-BfjzpNzzPV9xez0NkPHKw-YNmZ7oyg_w/s1600/quicksand-o.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="163" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZmbdDQ1UvQU34mKSHkPbGw79203zgmhY_6Nl2dQqLm5gZKCDvwa87N0bssb-fSWnjJ7pe-2jlyBm4wQQmWz5vdNjjKHL9lduZZHZRcRhSCyC-BfjzpNzzPV9xez0NkPHKw-YNmZ7oyg_w/s200/quicksand-o.gif" width="200" /></a><br />
One section of road, between two paved roads, was this muddy sandy mixture that really kept my focus. I was being overly cautious not to get dragged into the soft spots. Now, had it been <br />
quicksand, it may have been a blessing for me, well, as long as no one came along to haul me out. However, I thought to myself, if I'm going down, as least this seems like a pretty soft landing. Also, I may get dirty, but, at least I won't be all scraped up. I usually save my war wounds for mountain biking. Still go down at least once with every time I go out. <br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6ZDgk78cXXt-_aJ_sR9LUs3y2Og0mL77nKU1_5UlTeRX6SkMk6aAXL_ZsPkBTjEQ82JrNVD4b7DAaJMmviEQabXRFhGnwPkpqZM3PRyZnWVOBq4JQL-o8SNtPTtpSYPjpvBTpm5cKzJo2/s1600/20170415_113115.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6ZDgk78cXXt-_aJ_sR9LUs3y2Og0mL77nKU1_5UlTeRX6SkMk6aAXL_ZsPkBTjEQ82JrNVD4b7DAaJMmviEQabXRFhGnwPkpqZM3PRyZnWVOBq4JQL-o8SNtPTtpSYPjpvBTpm5cKzJo2/s200/20170415_113115.jpg" width="200" /></a></div>
At 50k, there was a descent down to the lake and there was a public restroom, which would have been ideal had it been open. This is where I found Cornel He decided to wait for me after losing me some time ago on one of those hills. To be honest, I had gone down after hitting some loose gravel after turning to talk to someone ascending the hill. I don't think he was impressed that I had a lack of focus. Okay, so, I like to talk? I can be very social, especially if it takes my mind off the task at hand. That was a bitch of a hill anyway. Its was a good tactic to earn the right to walk the rest.<br />
<br />
We hit the 70k mark on the rail trail and although I may have slowed my pace, I still had energy. At this moment, I felt good about where I was at for the P2A. This year will be my second attempt at racing that. I guess for me, its more like a ride as I only averaged 20km per hour.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkbUqWhjA0CYpGHlK48uDanTBjZe1SrAYck6nwfUD48ImwA6Sl5-sM5lmq6pefq0Bh8ZfC-jgCwuLbioC5NfKk-0yw-qYKe2v1_89R1zs0FZk_e2l9n0bmBOF8B1xzkU2w9fegU87ymbft/s1600/Tillsonburn+3.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkbUqWhjA0CYpGHlK48uDanTBjZe1SrAYck6nwfUD48ImwA6Sl5-sM5lmq6pefq0Bh8ZfC-jgCwuLbioC5NfKk-0yw-qYKe2v1_89R1zs0FZk_e2l9n0bmBOF8B1xzkU2w9fegU87ymbft/s200/Tillsonburn+3.jpg" width="150" /></a></div>
<br />
Soon after, we hit some single track and I lost some time there as I was a little gun shy after my wipe out at Hardwood Hills last year during the Epic 8 hour relay race. I need to find my confidence again. Its out on the trail somewhere. The mixture of the terrain on the course was incredible though. A good mix and well designed course. Kudos to Jeff on all his efforts in bringing it together. <br />
<br />
Although, I was happy when it was done, I am looking forward to doing this one again next year. One last note of mention, when the flyer has a caption at the bottom, that declares, "this is no sissy ride", pay heed.<br />
<br />
Happy Trails My Friends<br />
<br />
upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0tag:blogger.com,1999:blog-4164050277993668082.post-44083438288803057072017-03-14T09:11:00.000-07:002017-04-05T17:39:14.658-07:00Winter Blahs and Injuries<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZU9GzRtAk4zFJkagC5OQLZGVIOZUyPB5xEETIakuZohkv9w2MnZNXtB90xZSEq6SCDYjEildubBqK6ABKWTFL-WMZrqAPqqZvHnW8kEwbyfDf8LhYt_dvH-NBTVGK31flXOLJlViQWDlz/s1600/Meanwhile+in+Canada.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="144" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZU9GzRtAk4zFJkagC5OQLZGVIOZUyPB5xEETIakuZohkv9w2MnZNXtB90xZSEq6SCDYjEildubBqK6ABKWTFL-WMZrqAPqqZvHnW8kEwbyfDf8LhYt_dvH-NBTVGK31flXOLJlViQWDlz/s200/Meanwhile+in+Canada.jpg" width="200" /></a></div>
Its Canada and it's mid March and we just had another dumping of snow. Actually, the white, fluffly, full of grace stuff is still coming down right now (that was not so obvious sarcasm). It all started with Wiarton Willy seeing his shadow and then came the bleak anticipation that we would be able to get outside and start training for the Paris to Ancaster that is a mere 6 weeks away. I had a missed opportunity on one of the nicer Saturdays, but, life gets in the way. Cornel made it out and came back with both him and his bike covered in mud, so, I was okay with my schedule. I'm guess I'm a fair weather rider unless I'm forced to do otherwise. <br />
<div>
<br /></div>
<div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM7I2Ckum8t6-uuS1x-HS7mB91nCtqpngH56RjUNgdgEq-ySJwMLwv3z9UgIFKt4mSi9TAjGNt6qu4Aatd2Yivh7UwmSNpfTbN3xPoQzmVIb1PLZ8mNzOcizR34cBe9FbJYBy21v7BD4iG/s1600/Altra+Shoe.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM7I2Ckum8t6-uuS1x-HS7mB91nCtqpngH56RjUNgdgEq-ySJwMLwv3z9UgIFKt4mSi9TAjGNt6qu4Aatd2Yivh7UwmSNpfTbN3xPoQzmVIb1PLZ8mNzOcizR34cBe9FbJYBy21v7BD4iG/s200/Altra+Shoe.jpg" width="200" /></a>I should be out there running and prepping for my 100 Miler at Sulphur Springs but since my six hour race in January, I have been recovering from a stress fracture and a diagnosis of Morton's Neuroma on my right foot. It took weeks before even being able to walk on it. The silver lining in all of this, is that I went looking for a new pair of shoes that would offer roominess and comfort to my foot. I found a single pair of Altras at my local Running Room, which just happened to be my size and I absolutely love them. With my falling arch, the toe box has continued to be a bone of contention. It's confirmed, I have now crossed over the boundary of youth, looking for comfort rather than style, but, I am okay with it. Just this past weekend, I had a 4 km trial run and all seems good. The numbness and tingling were still present, but no pain. Now to start ramping up the mileage. </div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDopWFIGTrqZ94V4sxRtyQHhAo2ePkGT37Chbg3YOI0fzVLf-pSuSyeb75jrP_MOb6rziPY-h3hSVxny-jeCXnV4DEky8On1DtSfIRg8DmoKstR1W5l4qvx3fLl7x3QrG7Zb0wwZu1yzmo/s1600/Screenshot_20170104-133523.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="118" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDopWFIGTrqZ94V4sxRtyQHhAo2ePkGT37Chbg3YOI0fzVLf-pSuSyeb75jrP_MOb6rziPY-h3hSVxny-jeCXnV4DEky8On1DtSfIRg8DmoKstR1W5l4qvx3fLl7x3QrG7Zb0wwZu1yzmo/s200/Screenshot_20170104-133523.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><b>Zwift North American Tour - La Bicicletta, TO</b></i></td></tr>
</tbody></table>
<div>
But now, comes my night in shining armor, Zwift! I had not even used an indoor trainer until last year and then was introduced to the magnificent known as Zwift. A digital destination for the global cyling community that alleviates the boredom associated to getting on a trainer. It offers a variety of courses in a variety of settings: training sessions, social rides, races and just time on your own. I think my second or third trial in this environment, I did 118 km as a training ride for last years Paris to Ancaster. It must have helped as I was able to hit my time goal on race day, minus the time spent waiting to clear the course sabotage of mature trees being cut down. Who does that? Certainly not someone that cares about the environment or someone that cares about the charitable needs of others that these races support. So, I digress. But really? Okay, so you can customize your avatar and win achievements where you get to switch up your jersey for the fashion conscientious or tires and bikes for those that are the fanatical aero geeks. </div>
<div>
<br /></div>
<div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg26Kscwav5dH1em0jZY8qkxBLm3qiE-i-ATP6F2GfdWqmTeYumE43buNVfa0inpsurbwexnYf5mUR-HuItV9z2EWqq3MAw_TvjpXl2QcHz1mZhNXAjBBxAUjk5_guWexv_R7oGkRCJmj7_/s1600/20170313_144359.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="89" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg26Kscwav5dH1em0jZY8qkxBLm3qiE-i-ATP6F2GfdWqmTeYumE43buNVfa0inpsurbwexnYf5mUR-HuItV9z2EWqq3MAw_TvjpXl2QcHz1mZhNXAjBBxAUjk5_guWexv_R7oGkRCJmj7_/s200/20170313_144359.png" width="200" /></a>If you're a woman and have some free weekend time, try the ladies only social rides (you may even see the odd man joining in) that are offered by clubs like ODZ. The group leaders offer helpful tips to assist in cadence and interval training. Its such a great community and watching the screen lets you become absorbed into a virtual reality setting. It even allows for a supertuck if you hit the right conditions; just make sure you don't get dropped while resting if you're in a race situation. Plus, all your efforts can be manually uploaded to Strava, proving to friends when you dominated the sprint sections of QOM. It also offers a variety of challenges where you accumulate your distance and ride California or Italy to unlock presents which are presented as bikes (Pinarello Dogma F8 or Tron).</div>
<div>
<br /></div>
<div>
Well, I'm going to close off and do a quick Zwift session prior to heading to work.</div>
<div>
<br /></div>
<div>
Happy Trails my Friends and Ride On! </div>
upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0tag:blogger.com,1999:blog-4164050277993668082.post-29899447334922168762017-01-11T19:03:00.000-08:002017-01-11T19:05:04.054-08:00On the Wagon<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYu4TC1K5ugxJPVBWRS4shzH-odTJ-fRL8NRSeTITT6cvd4H-VPu6LBY0LYjJomwyX92NaA9eaYkKtOSQ87fcu_KDivofBkl2d_mU38-hiAoYBBosW-bYCeneHICf3Pq3uwMxKf6uGaPPN/s1600/sugar+wagon.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYu4TC1K5ugxJPVBWRS4shzH-odTJ-fRL8NRSeTITT6cvd4H-VPu6LBY0LYjJomwyX92NaA9eaYkKtOSQ87fcu_KDivofBkl2d_mU38-hiAoYBBosW-bYCeneHICf3Pq3uwMxKf6uGaPPN/s1600/sugar+wagon.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">For those in Nashville, this is for real!</td></tr>
</tbody></table>
Well, its the start of another year and as I consistently attempt with each new year and this year is no different; I elect to embark on a sudden withdrawal of sugar. Yup, that's right, I get off the Sugar Wagon or on as it goes.<br />
Let me tell you, sugar addiction is real. The more you have, the more your body craves it and the more you want. The month of December was horribly bad though. I was not able to put the brakes on as I normally do. I gained 5 lbs, but, it was more like 20 when I was getting dressed. It's not a comfortable feeling. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7LqY-he6Y9Ps4cOP6uBITEmAwKkADFL1UkopsJH-50nmRMAOJhOVXlpQaQsurnlHZA0JGG58p6Cs3Ja5DBS83N_hJXOtsNwBwLQsSgAiojXWWBS8Hs1JUOXxEDqjDWnFd9Yxh9b7Y-Byc/s1600/sugar+bowl.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7LqY-he6Y9Ps4cOP6uBITEmAwKkADFL1UkopsJH-50nmRMAOJhOVXlpQaQsurnlHZA0JGG58p6Cs3Ja5DBS83N_hJXOtsNwBwLQsSgAiojXWWBS8Hs1JUOXxEDqjDWnFd9Yxh9b7Y-Byc/s200/sugar+bowl.jpg" width="200" /></a><br />
<br />
So for anyone else trying this, start at the beginning of the week and be sure to check your calendar as you'll need a clean brake from functions, if you're going to be successful. The first 3 days will be the most difficult as you skip carbs, wheat and other grains. You'll also temporarily cut out fruits and dairy. Yes, even cheese. And wine, which is a whole other food group. I feel pretty passionate about it getting a piece of pie on the Canadian Food Guide. The premise of cutting dairy and fruit is to eliminate those sugars as well. The lactose and fructose. Pretty much anything that ends in "ose" can be translated to sugar. Except for grandi"ose" which is the magnificent training plan and race plan we have all put together already. I still have a few to decide on, but, I have committed to the major ones. And, without the hangovers and sugar crashes you'll have more time and energy, so you can focus on your workouts. Also, sweating during exercise encourages toxins to leave your body at a faster rate. It is a trace amount as only the liver and kidneys can detoxify at any significant rate. Milk Thistle tea is a good product to detoxify for the liver if interested.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHgTquKLW-u9a0m-kKKYpyrxNJu46wcmzGqPLyse6hqCqDPewV1tAH77viZocKRwMfC4Zc2Q8il-xqI8jeVkhTSJJkyWHOY4deoXPiM5Xxh-wI8jO48tBZDkGqpue4dJbai3lDFfmQGmH8/s1600/low-blood-sugar-warning-sign-health-sick-funny-signs_10341835.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="134" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHgTquKLW-u9a0m-kKKYpyrxNJu46wcmzGqPLyse6hqCqDPewV1tAH77viZocKRwMfC4Zc2Q8il-xqI8jeVkhTSJJkyWHOY4deoXPiM5Xxh-wI8jO48tBZDkGqpue4dJbai3lDFfmQGmH8/s200/low-blood-sugar-warning-sign-health-sick-funny-signs_10341835.jpeg" width="200" /></a>So, that means a diet full of protein and vegetables. Utilize fat to fight sugar, so eat nuts and avocados. Now you can have fruit, but, limit it to just lemons and limes for the first 3 days. Add them to your water as you'll want to focus on hydrating well during this time as well. You can gradually add fruit, like an apple a day and add 1 serving of dairy a day as well. The fructose will raise your blood sugar levels quite rapidly, so be prepared for the sudden spike. Hold off on the wine for another week or so, unless you are so stressed that you may murder your husband or children. Then, by all means, have the wine. Have the bottle if it will calm you down. In all seriousness, you may suffer from mood swings and headaches during the detox, so be ready for it and warn your friends and loved ones.<br />
<br />
After a week, you may find that you are more focused and even happier. The biggest take home for me was that I was suddenly sleeping through the night. I read an article that suggested this may happen, but, I was doubtful. So, plan those intense workouts as you will have increased energy. Usually, if I can maintain the absence of sugar in my diet for just 2-4 weeks and keep my regular running routing, I can usually drop 5-10 lbs. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE33vqVsYhyphenhyphenTwOIEn1uZzxkiZw3swt6DxOzirnkLBWFafgIhlQYTH1eS5UOPXV5pFey3hZgW84DgmGLFdsSRfEzWk270Vj6LF2T9qScsxGGtQ7z85fcJiB5t0D2IYimDgpRL7LusOnLdzm/s1600/sugar+rush.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE33vqVsYhyphenhyphenTwOIEn1uZzxkiZw3swt6DxOzirnkLBWFafgIhlQYTH1eS5UOPXV5pFey3hZgW84DgmGLFdsSRfEzWk270Vj6LF2T9qScsxGGtQ7z85fcJiB5t0D2IYimDgpRL7LusOnLdzm/s320/sugar+rush.jpg" width="320" /></a>So, leave the sweet cravings behind and ramp up the routine in the gym or outside if you're able to. I'll be turning to by other addiction, albeit a much healthier one, running the trails or climbing on the trainer. I've given a couple of options to ramp up your running program or just switch it up with some extra Tempo or Fartlek runs. Be wary of ice if you're doing these outside. Tis the season, but, at least we're burning up to 30% more calories by keeping core temperature being outside.<br />
<br />
<table style="background-color: white; border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: small; line-height: 17.33333396911621px; table-layout: fixed; width: 384.4444580078125px;"><tbody>
<tr style="border-bottom-color: rgb(235, 235, 235); border-bottom-style: solid; border-bottom-width: 1px;"><th style="color: black; font-weight: bolder; height: 26px; padding: 0px 10px 0px 0px; word-wrap: normal;">Option #1</th><th style="color: black; font-weight: bolder; height: 26px; padding: 0px 10px; word-wrap: normal;">Option #2</th></tr>
<tr style="border-bottom-color: rgb(235, 235, 235); border-bottom-style: solid; border-bottom-width: 1px;"><td style="height: 26px; padding: 0px 10px 0px 0px; word-wrap: normal;">Run 1 mile warm up Repeat 8 times Run 1/4 at goal pace rest with 10 squats and 10 lunges per leg. Run 1 mile cool down / stretch</td><td style="height: 26px; padding: 0px 10px; word-wrap: normal;">Run 1 mile at goal pace Repeat 4 times Run 1/2 mile at goal pace rest with 20 squats 10 / lunges per leg.Run 1 mile cool down/stretch</td></tr>
</tbody></table>
<br />
<br />
Happy Trails my Friends<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<br />
<br />
<br />upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0tag:blogger.com,1999:blog-4164050277993668082.post-66428165313989964942016-11-29T16:49:00.000-08:002016-11-29T16:49:16.724-08:00Fluid Replacement and Pre-Race Fueling<br />
<h3>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDfyRSSn9yccnDlGog6ASR5Y-Rnp9P8mJOCSAz-B8YSgEcCixgqtYn93hiIp0iID_3S3Unq3UiBLYm5lBPC5FdKt338b28gqcxtkTZ30eAvPv8hXp-3xczNfQ3Ya27dPezjIDqW3x10EK9/s1600/water_question_mark.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDfyRSSn9yccnDlGog6ASR5Y-Rnp9P8mJOCSAz-B8YSgEcCixgqtYn93hiIp0iID_3S3Unq3UiBLYm5lBPC5FdKt338b28gqcxtkTZ30eAvPv8hXp-3xczNfQ3Ya27dPezjIDqW3x10EK9/s200/water_question_mark.jpg" width="200" /></a>
Introduction</h3>
<div style="text-align: left;">
Well, I have officially signed up for my second attempt at the 100 mile distance. Lots of time though, as its not until May 2017. Regardless, I will be thinking a lot about hydration and nutrition during my training and race day and thought I would share the following with all of you. I had prepared this presentation for one of the running clinics I gave and just recently came across it; I know as runners, we are always looking for more information, so I hope it helps. </div>
<div style="text-align: left;">
<br /></div>
<h2 style="text-align: left;">
Fluid Replacement</h2>
<div>
<br />
<div style="text-align: left;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifWJDhj1vvDRttCiG_WKapvtGX0jzfmH98O3UVIZ19lBjSeGemfL4P2yrL1K0bkUnzE7p8CnTFBxqDobj7osvz6YZwy9eB7G5hKFxkxSdgJn6o1k_9noM7zjXxv7pYAtIHENXB1kFCOUiZ/s1600/Getting+Race+Ready.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="147" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifWJDhj1vvDRttCiG_WKapvtGX0jzfmH98O3UVIZ19lBjSeGemfL4P2yrL1K0bkUnzE7p8CnTFBxqDobj7osvz6YZwy9eB7G5hKFxkxSdgJn6o1k_9noM7zjXxv7pYAtIHENXB1kFCOUiZ/s200/Getting+Race+Ready.jpg" width="200" /></a></div>
<span style="font-family: inherit;">As we
start to get into our longer runs, carrying fluids and or gels with you is
something you’ll want to start experimenting with, so that your body will be
accustomed come race day. Your
body is mostly water-between 60 and 70% and although water alone does not
provide any energy (or calories), your body requires large amounts of H2O in
order to function properly. Water regulates the core temperature of your body. I prefer to use coconut water and if you avoid the all natural variety, you will actually benefit from the ones that have the added sugar. Sugar transfers to energy. Further, try adding some tart cherry juice for the anti-inflammatory effects on the body. The added cherry juice will enhance performance by reducing muscle pain.</span></div>
<span style="font-family: inherit;"></span><br />
<div style="text-align: left;">
<span style="font-family: inherit;"><span style="font-family: inherit;">As
you run, your working muscles produce large amounts of heat that must be
dissipated to prevent the core temperature from rising dangerously. To
dissipate this heat, your body perspires, and loses large amounts of water. As
a runner, you should consistently hydrate yourself during both warm and cold
weather, so that you never become thirsty. By the time your thirst mechanism is
activated, your body is already suffering from dehydration-hurting your running
and putting you at risk.</span></span></div>
<span style="font-family: inherit;">
</span>
<br />
<div style="text-align: left;">
<span style="font-family: inherit;"><span style="font-family: inherit;">You
know you're drinking enough water if you urinate about once an hour and your
urine is clear. </span></span></div>
<span style="font-family: inherit;">
</span>
<div style="text-align: left;">
<span style="font-family: inherit;"><br /></span></div>
</div>
<div style="text-align: left;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKZFCDk2R8mHcAaPKnNibs8pHXunZSKOlEWd_01Uwwfz4ZTAUkyGSwdGGbYaq4vJN2gqluqLAp9TpDtc_4oyVNn9bF5s6qcW7eqvEEhqwKelH5cGja8-VWEQD1KK7ZjxQc4XtAcACqJgNL/s1600/nathan-vapor-shadow-hydratino-pack.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKZFCDk2R8mHcAaPKnNibs8pHXunZSKOlEWd_01Uwwfz4ZTAUkyGSwdGGbYaq4vJN2gqluqLAp9TpDtc_4oyVNn9bF5s6qcW7eqvEEhqwKelH5cGja8-VWEQD1KK7ZjxQc4XtAcACqJgNL/s200/nathan-vapor-shadow-hydratino-pack.jpg" width="178" /></a></div>
<span style="font-family: inherit;">Prehydrating with
beverages, in addition to normal meals and fluid intake, should be initiated at least several hours before the activity to enable fluid
absorption and allow urine output to return to normal levels. The goal of
drinking during exercise is to prevent excessive (>2% body weight loss from
water deficit) dehydration and excessive changes in electrolyte balance to
avert compromised performance. Because there is considerable variability in
sweating rates and sweat electrolyte content between individuals, customized
fluid replacement programs are recommended. Individual sweat rates can be
estimated by measuring body weight before and after exercise. During exercise,
consuming beverages containing electrolytes and carbohydrates can provide benefits
over water alone under certain circumstances. Again, try coconut water, but, avoid the pulp. After exercise, the goal is to
replace any fluid electrolyte deficit. The speed with which rehydration is
needed and the magnitude of fluid electrolyte deficits will determine if an
aggressive replacement program is merited.</span></div>
<div style="text-align: left;">
<span style="font-family: inherit;"><br /></span></div>
<div>
<div style="direction: ltr; margin-bottom: 0pt; margin-left: 0.38in; margin-top: 6pt; text-align: left; text-indent: -0.38in; unicode-bidi: embed; word-break: normal;">
<span style="font-family: inherit;">Depending
upon the metabolic rate, environmental conditions and clothing worn, exercise
can</span><br />
<span style="font-family: inherit;">induce </span><span style="font-family: inherit; text-indent: -0.38in;">significant elevations in body (core and skin) temperatures. Body
temperature elevations elicit</span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzXXK9fF1VSwNo98qxjyXg0l2ySKwsEnImdt9HMiSD3Lvxx9Vot6TcK_B1HtgDUZaLXRo_KCtKDTgkwgVxzSEIVY2iZbE3xkmE699OjMxA1DyMRbzn2qdalJmSEQsv54K33zcxirGcqEim/s1600/hydrating-coconut-water-232x224.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="193" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzXXK9fF1VSwNo98qxjyXg0l2ySKwsEnImdt9HMiSD3Lvxx9Vot6TcK_B1HtgDUZaLXRo_KCtKDTgkwgVxzSEIVY2iZbE3xkmE699OjMxA1DyMRbzn2qdalJmSEQsv54K33zcxirGcqEim/s200/hydrating-coconut-water-232x224.jpg" width="200" /></a><span style="font-family: inherit; text-indent: -0.38in;"> heat loss </span><span style="font-family: inherit; text-indent: -0.38in;">responses of increased skin blood flow
and increased sweat secretion. Sweat evaporation </span><span style="font-family: inherit; text-indent: -0.38in;">provides the </span><span style="font-family: inherit; text-indent: -0.38in;">primary avenue of
heat loss during vigorous exercise in warm hot weather; therefore </span><br />
<span style="font-family: inherit; text-indent: -0.38in;"> sweat losses
can </span><span style="font-family: inherit; text-indent: -0.38in;">be substantial. Besides containing water, sweat contains electrolytes that
are lost. If </span><span style="font-family: inherit; text-indent: -0.38in;">not appropriately </span><span style="font-family: inherit; text-indent: -0.38in;">replaced, water and electrolytes imbalances
(dehydration and hyponatremia- is
an </span><br />
<span style="font-family: inherit; text-indent: -0.38in;"> electrolyte </span><span style="font-family: inherit; text-indent: -0.38in;">disturbance in which the sodium concentration in the serum is
lower than normal)
can </span><span style="font-family: inherit; text-indent: -0.38in;">develop and </span><span style="font-family: inherit; text-indent: -0.38in;">adversely impact on the individuals exercise performance and
perhaps health. </span></div>
</div>
<div style="direction: ltr; margin-bottom: 0pt; margin-left: 0.38in; margin-top: 6pt; text-align: left; text-indent: -0.38in; unicode-bidi: embed; word-break: normal;">
<span style="font-family: inherit;"><br /></span></div>
<div style="direction: ltr; margin-bottom: 0pt; margin-left: 0.38in; margin-top: 6pt; text-align: left; text-indent: -0.38in; unicode-bidi: embed; word-break: normal;">
</div>
<div style="direction: ltr; margin-bottom: 0pt; margin-left: 0.38in; margin-top: 6pt; text-indent: -0.38in; unicode-bidi: embed; word-break: normal;">
<h3 class="p1" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; font-family: 'Helvetica Rounded', Arial, sans-serif; font-size: 20px; letter-spacing: 1px; margin: 0px 0px 10px; text-align: left; text-indent: 0px;">
<b style="box-sizing: border-box; margin: 0px;">WUT you looking at?</b></h3>
<div style="background-color: white; box-sizing: border-box; line-height: 25.600000381469727px; margin-bottom: 10px; text-align: left; text-indent: 0px;">
<div style="text-align: left;">
<span style="font-family: inherit;">So, the good news is that there are three reasonably good and practical markers available to you </span></div>
<div style="text-align: left;">
<span style="font-family: inherit;">to help you monitor your hydration status. </span><span style="font-family: inherit;">But, because none of these indicators are entirely accurate on their own, some clever people in the US Army came up with the idea of combining all three measures to produce a more reliable rating scale called the WUT system (Weight, Urine, Thirst). This establishes the likelihood of you being euhydrated (‘well hydrated’) or hypohydrated (‘dehydrated’).</span></div>
</div>
<div class="p1" style="background-color: white; box-sizing: border-box; line-height: 25.600000381469727px; margin-bottom: 10px; text-align: left; text-indent: 0px;">
<div style="text-align: left;">
<span style="font-family: inherit;">Essentially their suggestion is to monitor your body weight, the colour of your urine and how </span><span style="font-family: inherit;">thirsty you are first thing each morning. The ‘first thing in the morning’ element is important as it limits the influence of other factors that interfere with hydration status as the day progresses.</span></div>
</div>
<div class="p1" style="background-color: white; box-sizing: border-box; line-height: 25.600000381469727px; margin-bottom: 10px; text-align: left; text-indent: 0px;">
<div style="text-align: left;">
<span style="font-family: inherit;">You then feed the results into a simple Venn diagram to give you an indication of whether hypohydration is unlikely, likely or very likely as you begin that day.</span></div>
</div>
<div class="p1" style="background-color: white; box-sizing: border-box; line-height: 25.600000381469727px; margin-bottom: 10px; text-align: left; text-indent: 0px;">
<div style="text-align: left;">
<span style="font-family: inherit;">The data you need to collect each morning is:</span></div>
</div>
<ol class="ol1" style="background-color: white; box-sizing: border-box; line-height: 25.600000381469727px; list-style-position: inside; margin: 0px 0px 20px; padding: 0px; text-indent: 0px;">
<li class="li1" style="box-sizing: border-box; margin: 0px; text-align: left;"><span style="font-family: inherit;"><strong style="box-sizing: border-box; margin: 0px;"><em style="box-sizing: border-box; margin: 0px;">Your body weight</em></strong>. Ideally as soon as you get out of bed, before eating, drinking or going to the bathroom. A loss of 2% or more of your body weight is deemed significant.</span></li>
<li class="li1" style="box-sizing: border-box; margin: 0px; text-align: left;"><span style="font-family: inherit;">A rating of the <em style="box-sizing: border-box; margin: 0px;"><strong style="box-sizing: border-box; margin: 0px;">colour of your urine</strong></em> (is it light or dark in colour)</span></li>
<li class="li1" style="box-sizing: border-box; margin: 0px; text-align: left;"><span style="font-family: inherit;">A rating of your <em style="box-sizing: border-box; margin: 0px;"><strong style="box-sizing: border-box; margin: 0px;">sensation of thirst</strong></em> (thirsty or not thirsty)</span></li>
</ol>
<div class="p1" style="background-color: white; box-sizing: border-box; line-height: 25.600000381469727px; margin-bottom: 10px; text-align: left; text-indent: 0px;">
<div style="text-align: left;">
<span style="font-family: inherit;">If 1 or less of the 3 scores you collect are ‘positive’ (i.e. body weight is within 2% of normal and/or urine is light and/or and you're not thirsty), then hypohydration (‘dehydration’) would be deemed unlikely.</span></div>
</div>
<div class="p1" style="background-color: white; box-sizing: border-box; line-height: 25.600000381469727px; margin-bottom: 10px; text-align: left; text-indent: 0px;">
<div style="text-align: left;">
<span style="font-family: inherit;">If 2 out of the 3 are positive, then hypohydration would be considered ‘likely’ and this might impact your fluid intake and training plans for the day, especially if you were planning very hard or prolonged exercise in the heat.</span></div>
</div>
<div class="p1" style="background-color: white; box-sizing: border-box; line-height: 25.600000381469727px; margin-bottom: 10px; text-align: left; text-indent: 0px;">
<div style="text-align: left;">
<span style="font-family: inherit;">If 3 out of the 3 are positive then hypohydration is very likely and therefore strong consideration should be given to correcting that before you undergo strenuous exercise or expose yourself to further large sweat losses.</span></div>
<div style="text-align: left;">
<span style="font-family: inherit;"></span></div>
<div style="-webkit-text-stroke-width: 0px; color: black; direction: ltr; font-family: 'Times New Roman'; font-size: medium; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; margin-bottom: 0pt; margin-left: 0.38in; margin-top: 6pt; orphans: auto; text-align: left; text-indent: -0.38in; text-transform: none; unicode-bidi: embed; white-space: normal; widows: auto; word-break: normal; word-spacing: 0px;">
</div>
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-text-stroke-width: 0px; font-family: 'Times New Roman'; letter-spacing: normal; margin-bottom: 0.5em; margin-left: auto; margin-right: auto; orphans: auto; padding: 6px; text-align: left; text-indent: 0px; text-transform: none; widows: auto; word-spacing: 0px;"><tbody>
<tr><td style="text-align: center;"><div style="margin: 0px;">
<img alt="WUT system. Water, Urine, Thirst." src="http://cdn.shopify.com/s/files/1/0992/2648/files/Screen_Shot_2016-04-29_at_20.32.36_large.png?7552731031291939026" height="274" style="cursor: move; margin-left: auto; margin-right: auto;" width="400" /></div>
</td></tr>
<tr><td class="tr-caption" style="font-size: 13.333333969116211px; padding-top: 4px; text-align: center;"><div style="margin: 0px;">
<br /></div>
</td></tr>
</tbody></table>
</div>
<span style="font-size: 13.333333969116211px; text-align: center; text-indent: 0px;"></span><br />
<div style="text-align: left;">
<span style="font-size: 13.333333969116211px; text-align: center; text-indent: 0px;"><b style="background-color: yellow;">See link for more details: http://www.precisionhydration.com/blogs/hydration_advice/116318276-how-to-tell-if-you-re-dehydrated</b></span></div>
<span style="background-color: cyan; font-size: 13.333333969116211px; text-align: center; text-indent: 0px;">
</span></div>
<div style="text-align: left;">
<span style="font-family: inherit;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit;"><br /></span></div>
<div style="text-align: left;">
<h2>
<span style="font-family: inherit;">Pre-Race Fueling</span></h2>
</div>
<div style="text-align: left;">
<span style="font-family: inherit; text-indent: -0.38in;">The
ideal pre-competition meal is palatable, well-tolerated and high in
carbohydrate. Athletes who</span><br />
<span style="font-family: inherit; text-indent: -0.38in;">forgo eating
prior to exercise because of unpleasant symptoms, as well as those looking
simply to fine-</span><span style="font-family: inherit; text-indent: -0.38in;">tune their food selections, may benefit from experimenting with
the glycemic index (GI). The GI, is </span><span style="font-family: inherit; text-indent: -0.38in;">system that ranks carbohydrate-rich foods
according to their impact on the body’s blood sugar level, </span><span style="font-family: inherit; text-indent: -0.38in;">may be a useful tool
when it comes to fueling up
before you head to the line.</span></div>
<div>
<div style="direction: ltr; margin-bottom: 0pt; margin-left: 0.38in; margin-top: 7.2pt; text-align: left; text-indent: -0.38in; unicode-bidi: embed; word-break: normal;">
<span style="font-family: inherit; text-align: center; text-indent: -0.38in;"><br /></span>
<span style="font-family: inherit; text-align: center; text-indent: -0.38in;">It
was thought that runners needed to avoid eating large amounts of
carbohydrate-rich foods prior to</span><br />
<span style="font-family: inherit; text-align: center; text-indent: -0.38in;">exercise.
The inevitable “sugar high” would be promptly followed by a
performance-busting crash in</span><br />
<span style="font-family: inherit; text-align: center; text-indent: -0.38in;">blood sugar (hypoglycemia),
leaving you feeling shaky, weak and unable to concentrate. On the other</span><br />
<span style="font-family: inherit; text-align: center; text-indent: -0.38in;">hand, a pre-race
carbohydrate-rich meal, particularly before prolonged endurance events, such as
a</span><br />
<span style="font-family: inherit; text-align: center; text-indent: -0.38in;">marathon, has been shown to enhance performance. Eating a meal, especially before a morning
race,</span><br />
<span style="font-family: inherit; text-align: center; text-indent: -0.38in;">helps ward off hunger pangs, restocks liver glycogen (stored
carbohydrate) which fuels your brain</span><br />
<span style="font-family: inherit; text-align: center; text-indent: -0.38in;">during exercise and it provides valuable
energy for muscles during intense exercise lasting an hour or</span><br />
<span style="font-family: inherit; text-align: center; text-indent: -0.38in;">longer.</span><br />
<span style="font-family: inherit; text-indent: -0.38in;"><br /></span>
<span style="font-family: inherit; text-indent: -0.38in;">The
GI ranks carbohydrate-rich foods compared to glucose-a simple sugar with a GI
ranking of</span><br />
<span style="font-family: inherit; text-indent: -0.38in;">100.</span><span style="font-family: inherit; text-indent: -0.38in;">Carbohydrate-rich
foods and beverages that enter the bloodstream rapidly following ingestion earn</span><br />
<span style="font-family: inherit; text-indent: -0.38in;">a high GI (above 75) whereas foods that enter the bloodstream slowly have a low
GI (below 60).</span><br />
<span style="font-family: inherit; text-indent: -0.38in;">Choosing a low-GI carbohydrate
food before exercise may enhance endurance by producing a slower,</span><br />
<span style="font-family: inherit; text-indent: -0.38in;">more
sustained release of glucose into the bloodstream. The reasoning is: carbohydrate-rich foods and </span><br />
<span style="font-family: inherit; text-indent: -0.38in;">beverages trigger the release of the hormone insulin. Insulin directs the liver and muscle cells to</span><br />
<span style="font-family: inherit; text-indent: -0.38in;">remove glucose from the blood and store it as glycogen. A slower, sustained release of glucose will</span><br />
<span style="font-family: inherit; text-indent: -0.38in;">temper the insulin surge that follows, reducing the chance of the body
“over-correcting” as it races to</span><br />
<span style="font-family: inherit; text-indent: -0.38in;">lower the body’s blood sugar level back to a
normal range.</span><br />
<br />
<span style="font-family: inherit; text-indent: -0.38in;">A
small percentage of athletes who are sensitive to swings in blood sugar
following </span><span style="font-family: inherit; text-indent: -0.38in;">pre-exercise meals</span><br />
<span style="font-family: inherit; text-indent: -0.38in;">will experience central nervous symptoms or
premature muscular fatigue which are indicative of</span><br />
<span style="font-family: inherit; text-indent: -0.38in;">hypoglycemia. Feeling light-headed, shaky or weak and
sweating profusely as you begin to exercise</span><br />
<span style="font-family: inherit; text-indent: -0.38in;">are classic signs. Therefore, experiment with both high and low
index meals in training to assess what</span><br />
<span style="font-family: inherit; text-indent: -0.38in;">works best for you. Runners who wish to fine-tune their food
choices before prolonged events, like</span><br />
<span style="font-family: inherit; text-indent: -0.38in;">the marathon or those that are sensitive
to decreases in blood sugar, should benefit the most from</span><br />
<span style="font-family: inherit; text-indent: -0.38in;">manipulating the
glycemic index of their pre-exercise meal.</span><br />
<br />
<span style="font-family: inherit; text-indent: -0.38in;">Runners
may be able to improve their competitive performances by consuming lower GI
foods due to</span><br />
<span style="font-family: inherit; text-indent: -0.38in;">the sustained release of glucose that these foods promote. For me, I notice the benefits of eating an</span><br />
<span style="font-family: inherit; text-indent: -0.38in;">apple about a half hour prior to racing; in fact, it has become a bit of a ritual. </span><br />
<span style="font-family: inherit; text-indent: -0.38in;"><br /></span>
<span style="font-family: inherit; text-indent: -0.38in;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggjK0fs9B505hFIWhfZZe9zaqqEhHJNH9J5xBDkua-9zz-vRjGl-BUD1YNb6oyve03pHI3VTLE-9DDPF_zSMrhIEIm98JPVI5U9y7ftM1QUXQ4pT9MOSOMh-VND9rV6eEx7udFlVGxnio-/s1600/gi-chart.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="328" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggjK0fs9B505hFIWhfZZe9zaqqEhHJNH9J5xBDkua-9zz-vRjGl-BUD1YNb6oyve03pHI3VTLE-9DDPF_zSMrhIEIm98JPVI5U9y7ftM1QUXQ4pT9MOSOMh-VND9rV6eEx7udFlVGxnio-/s640/gi-chart.jpg" width="640" /></a></div>
<span style="font-family: inherit; text-indent: -0.38in;"><br /></span></div>
</div>
<div style="direction: ltr; margin-bottom: 0pt; margin-left: 0.38in; margin-top: 7.2pt; text-indent: -0.38in; unicode-bidi: embed; word-break: normal;">
<div style="direction: ltr; margin-bottom: 0pt; margin-left: 0.38in; margin-top: 6pt; text-indent: -0.38in; unicode-bidi: embed; word-break: normal;">
<div style="direction: ltr; margin-bottom: 0pt; margin-left: 0.38in; margin-top: 6pt; text-indent: -0.38in; unicode-bidi: embed; word-break: normal;">
<div style="direction: ltr; margin-bottom: 0pt; margin-left: 0.38in; margin-top: 6pt; text-align: left; text-indent: -0.38in; unicode-bidi: embed; word-break: normal;">
</div>
</div>
</div>
</div>
<div style="text-align: left;">
<span style="font-family: inherit;">Be sure to try different hydration and nutrition methods during training, so that there are no surprises on race day. </span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Happy Trails My Friends</span></div>
upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0tag:blogger.com,1999:blog-4164050277993668082.post-37395736532244151102016-11-08T19:43:00.004-08:002016-11-08T19:45:33.742-08:00Basic Nutrition Details for Body Building<h3>
<span lang="EN-CA" style="font-size: 16.0pt; line-height: 115%;">Based
on weight of 140lbs</span><span lang="EN-CA">: <o:p></o:p></span></h3>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgAdBOGGzXU38AMyQuC7_KVUpzry57P38SkgPZrzsp8QeKx26FgdufY952t7tKITX-b9wfvQ89ezzI0IQgOrLZpog1pD5RMrb7o-ic6enVtsKchdOUWa7pPmhoXK6YoNSBhV5j4jXmfuZl/s1600/Body+Builder+Female.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgAdBOGGzXU38AMyQuC7_KVUpzry57P38SkgPZrzsp8QeKx26FgdufY952t7tKITX-b9wfvQ89ezzI0IQgOrLZpog1pD5RMrb7o-ic6enVtsKchdOUWa7pPmhoXK6YoNSBhV5j4jXmfuZl/s200/Body+Builder+Female.jpg" width="200" /></a></div>
<div class="MsoNormal">
<span lang="EN-CA">140g of protein; 280-420g of carbs; 3280
calories per day<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-CA">Bodybuilding is more than 50%
nutrition. To make serious gains in
strength and mass, you need a solid nutrition program.</span></div>
<div class="MsoNormal">
<span lang="EN-CA"> <o:p></o:p></span></div>
<div class="MsoNormal">
<b><span lang="EN-CA">Focus
on Protein</span></b><span lang="EN-CA">:
140g per day (1g per of protein per pound of bodyweight on a daily
basis). This amount is double than that
of a typical person. Protein provides
the amino acids that are used as the building blocks of muscle protein. Your protein choices should come mainly from
lean animal proteins (chicken, turkey, beef, fish, eggs and dairy). For chicken, thighs are a better alternative
to breasts as they have the essential fat that you require.<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-CA"><br /></span></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1nctEMwPOYbAQcVJvRBkW5hrNwRgMWWKkzK6wX3JM8H3JJddYg4vaDhrL-Dlsx-0GSTdXFMt-yHNtRsln4m30LKL2fGA2KO9UG5wWhIQoWSc65qSJTM5TnS2xfDPF8XWsnZNHiS_KuF7o/s1600/Veg-Fats.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="116" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1nctEMwPOYbAQcVJvRBkW5hrNwRgMWWKkzK6wX3JM8H3JJddYg4vaDhrL-Dlsx-0GSTdXFMt-yHNtRsln4m30LKL2fGA2KO9UG5wWhIQoWSc65qSJTM5TnS2xfDPF8XWsnZNHiS_KuF7o/s200/Veg-Fats.jpg" width="200" /></a><b><span lang="EN-CA">Don’t
avoid Fat</span></b><span lang="EN-CA">: About 20-30% of your total daily
calories should come from fat, with about 5-10% of those fat calories coming
from saturated and monounsaturated to maintain testosterone levels. Testosterone is essential for building muscle
mass and strength and avoiding fat gain.
Choose red meats (steak and ground beef), avocados, mixed nuts, olive
oil, olives and peanut butter for monounsaturated and fatty fish (salmon, trout
–fresh not farmed), flaxseed oil and walnuts as good sources of essential,
omega-3 polyunsaturated fats. I would
recommend using coconut oil (health benefits include but are not limited to: stress
relief, maintaining cholesterol levels, weight loss, increased immunity, proper
digestion and metabolism, heart diseases, high blood pressure, diabetes,
cancer, dental care, and bone strength. These benefits of coconut oil can be attributed
to the presence of lauric acid, capric acid and caprylic acid, and its
properties such as antimicrobial, antioxidant, antifungal, antibacterial,
soothing, etc.)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span lang="EN-CA">Carb
Up</span></b><span lang="EN-CA">: 280-420g per day (2-3 grams of carbohydrates
per pound of bodyweight each day). Carbs
are stored in your muscles as glycogen and keep your muscles full and large and
fuel during a work-out. For the majority
of most meals, stick with slow digesting carb sources like whole grains,
oatmeal, sweet potatoes, beans, fruit and vegetables.<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-CA"><br /></span></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyS-bqR0DKR2vsYtRU9198KEt0q_JHX69HlxpHb54dRkaZTqiBwoEe1fRWsDf6cXBDDHJ3YrxUu_OvlJKzFau9fBbXUm_7BBvBKBQv8wyT1CAKHBDbKcr3CkIPu1xZgPddwtDru4GUinNt/s1600/Soy-whey-protein-diet.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="128" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyS-bqR0DKR2vsYtRU9198KEt0q_JHX69HlxpHb54dRkaZTqiBwoEe1fRWsDf6cXBDDHJ3YrxUu_OvlJKzFau9fBbXUm_7BBvBKBQv8wyT1CAKHBDbKcr3CkIPu1xZgPddwtDru4GUinNt/s200/Soy-whey-protein-diet.jpg" width="200" /></a><b><span lang="EN-CA">Eat
the Carbs at the Right Time</span></b><span lang="EN-CA">: Eat a slow carb 30
minutes pre workout and mainly fast carbs post workout. Slower digesting carbs will provide more
energy and less fatigue during exercise, but, burn more fat during training. Good slow-carb choices include fruit, whole
grain bread and oatmeal (add 2 teaspoons of sprouted ground chia seeds-good
source of Omega 3 and provides sustained energy with slow release of carbs). Post workout, choose fast digesting (high
glycemic) carbs such as bagels or baked potatoes or a Sports drink (Gatorade,
Powerade). This will spike levels of the
anabolic hormone insulin, which drives the carbs you eat into muscle cells
where they’ll be stored as glycogen to be used for our next workout. Insulin also helps amino acids get into the
muscle cells to build muscle protein. It
is critical in delivering creatine to
the muscles and increases muscle protein synthesis-major process by which
muscle fibres grow.<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-CA"><br /></span></div>
<div class="MsoNormal">
<b><span lang="EN-CA">Calorie
Count</span></b><span lang="EN-CA">: to build muscle, consume 2800 calories per
day (20 calories per pound). You must
stay in a positive calorie balance to gain quality mass. If you take in less than you burn, your body
will go into conservation mode and won’t support new muscle growth. <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-CA"><br /></span></div>
<div class="MsoNormal">
<b><span lang="EN-CA">Eat
Frequently</span></b><span lang="EN-CA">: Eat a meal that contains quality protein
and carbs every 2-3 hours to ensure a steady supply of energy and amino acids
for muscle growth all day long, helping you gain mass and stay lean. The key is attempting to keep every meal
around the same size. Usually, any meals
that contain calories in excess of what the body can process is stored as
fat. The goal would be to aim for 6-8
meals per day.<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-CA"><br /></span></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoDYjGPyyP4VzcAmEta2mXgy4RUCutAqyeJWXnOFLIgdMow1J2Ru4rUjlR4BwuAg6Ib_bXsV0owakNx6kzuuNUBEq5Ru2BsspPyAdwChk9XlMP3i6EvH0KaENckSVU0rmE5UwkpxnIIiHn/s1600/almond-milk-protein-shake.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoDYjGPyyP4VzcAmEta2mXgy4RUCutAqyeJWXnOFLIgdMow1J2Ru4rUjlR4BwuAg6Ib_bXsV0owakNx6kzuuNUBEq5Ru2BsspPyAdwChk9XlMP3i6EvH0KaENckSVU0rmE5UwkpxnIIiHn/s200/almond-milk-protein-shake.jpg" width="200" /></a><b><span lang="EN-CA">Shake
it Up</span></b><span lang="EN-CA">: Pre and post workout, get in at least 20
grams of protein in convenient shake form.
This is an important meal at critical times of the day. This will prepare your body for the training
and enable you to get a head start on the recovery process. Drink a shake with 20g of whey protein 30
minutes prior to your workout and within 60 minutes post workout, another
20-40g along with 60-100g of faster digesting carbs (ie. Bagel).<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-CA"><br /></span></div>
<div class="MsoNormal">
<b><span lang="EN-CA">Eat
Before Bed</span></b><span lang="EN-CA">: try to consume 30-40g of a micellar
casein (major milk protein) protein shake or 1 cup of low-fat cottage cheese,
as well as 2-3 tablespoons of flaxseed oil , 2 ounces of mixed nuts or 2-3
tablespoons of peanut butter. As you
sleep, with not food available, the body goes to your muscle fibers for amino
acids to fuel your brain, which is why slow-digesting proteins and healthy fats
are your best choice. These foods help
slow digestion and provide a steady supply of amino acids for fuel, thereby
minimizing the body’s tendency to use muscle.
<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<h4>
<u><span lang="EN-CA">Pre workout foods (30-60 minutes before)</span></u></h4>
<span lang="EN-CA">
Apple (110 calories, 30g carbs)<br />
Banana (105 calories, 1g protein, 27g carbs)<br />
Blueberries - 1 cup (83 calories, 1g
protein, 21g carbs)<br />
Orange (86 calories, 2g protein, 22g carbs)<br />
Raspberries – 1 cup (64 calories, 1g protein, 15g carbs, 1g fat)<br />
Strawberries – 1 cup (46 calories, 1g protein, 11g carbs)<br />
Multigrain Bread – 1 slice (65 calories, 3g protein, 12g carbs, 1g fat)<br />
Oatmeal – 1 cup (147 calories, 6g protein, 25g carbs, 4g fat, 4g fibre)<o:p></o:p></span><br />
<div class="MsoNormal">
<span lang="EN-CA"><br /></span></div>
<div class="MsoNormal">
</div>
<h4>
<u><span lang="EN-CA">Post workout foods (within an hour post
workout)</span></u></h4>
<span lang="EN-CA">
Cantaloupe (188 calories, 5g protein, 45g carbs, 1g fat)<br />
Bagel (289 calories, 11g carbs, 56g
carbs, 2g fat)<br />
Cheerios – 1 cup (111 calories, 4g protein, 22g carbs, 2g fat)<br />
English Muffin (134 calories, 4g protein, 26g carbs, 1g fat)<br />
Protein Powder – 1 scoop (80 calories, 20g protein, 1g carbs, 0 fat)<br />
Baked Potato (270 calories, 7g protein, 61g carbs, 0 fat, 7g fibre)<o:p></o:p></span><br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<h4>
<u><span lang="EN-CA">Mass building</span></u></h4>
<span lang="EN-CA">
Top Sirloin Steak – 8oz (288 calories, 48g protein, 8g fat)<br />
Ground Turkey – 8oz (340 calories, 40g protein, 18g fat)<br />
Egg (17 calories, 4g protein)<br />
Salmon – 8oz (416 calories, 45g protein,24g fat)<br />
Skinless Chicken Thigh – 1 pieces (82 calories, 14g protein, 3g fat)<br />
Low-fat Cottage Cheese – 8oz (163 calories, 28g protein, 6g carbs, 2g fat)<br />
Tuna – 6oz (191 calories, 42g protein, 1g fat)<br />
Baked Potato (270 calories, 7g protein, 61g carbs, 0 fat, 7g fibre)<br />
Peas – 1 cup (118 calories, 8g protein, 21g carbs, 1g fat)<br />
Sweet Potato (103 calories, 2g protein, 24g carbs)<br />
Corn – 1 cup (133 calories, 4g protein, 30g carbs, 2g fat)</span><br />
<div class="MsoNormal">
<span lang="EN-CA">
Apple (110 calories, 30g carbs)<br />
Banana (105 calories, 1g protein, 27g carbs)<br />
Blueberries - 1 cup (83 calories, 1g
protein, 21g carbs)<br />
Orange (86 calories, 2g protein, 22g carbs)<br />
Avocado – ½ medium (145 calories, 2g protein, 8g carbs, 13g fat)<br />
Bagel (289 calories, 11g carbs, 56g
carbs, 2g fat)<br />
Cheerios – 1 cup (111 calories, 4g protein, 22g carbs, 2g fat)<br />
Oatmeal – 1 cup (147 calories, 6g protein, 25g carbs, 4g fat, 4g fibre)<br />
Peanut Butter – 1 tbsp (94 calories, 4g protein, 3g carbs, 8g fat)<br />
Almonds – 1 oz (169 calories, 6g protein, 5g carbs, 15g fat)<br />
Protein Powder – 1 scoop (80 calories, 20g protein, 1g carbs, 0 fat)<o:p></o:p></span></div>
<br />
<div class="MsoNormal">
<br /></div>
upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0tag:blogger.com,1999:blog-4164050277993668082.post-25469280041206667752016-10-20T20:28:00.003-07:002016-10-24T06:42:50.232-07:00Next Up, Chicago!<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPQdIVNuXfNnjDO1mmViIc4fsRMArXjEvKMDh7vQdDrn_zIxZLCMiIblH7TUiWm_7LLuJipSlINJVPneq9t24ZX1BoXzQA8MCscAPCtMPPQjruI0UsH20N-_Oc-UUM2VDseeGPEmzj6H_3/s1600/20161010_121738.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPQdIVNuXfNnjDO1mmViIc4fsRMArXjEvKMDh7vQdDrn_zIxZLCMiIblH7TUiWm_7LLuJipSlINJVPneq9t24ZX1BoXzQA8MCscAPCtMPPQjruI0UsH20N-_Oc-UUM2VDseeGPEmzj6H_3/s200/20161010_121738.jpg" width="112" /></a>The week prior to Chicago was spent in recovery mode. That meant, relieving a toenail of the pressure and watching the colour slowly dissipate. Usually, I just leave them be, but, figured I needed to address it this time to get race ready. It also reminded me that I need a pedicure; which use to be my most post race reward. Cornel had a few toenails, but, I was like that Angela Johnson stand up routine...."Beautiful Nail....just one!". It also meant replenishing lost calories and building some carbohydrate stores. I felt like Slimer from Ghost Busters, eating everything in sight and still, it wasn't enough. And finally, the DOMS (delayed-onset muscle soreness). And my favourite "adaptation response" which my body is still trying to recall. Remember, its how the body is suppose to restore itself to balance in response to stress. I'm pretty sure I never got out of the resistance stage. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioQUpRAWImd31XAtXqmMnuou5TM3wJOaXRBF3-Pt7Te-tIjYl0g80e4nbM9rHjk2BHZg9UMYsJ1YAiEWcid_6btYbRffjDJRL4QLBb0ZhRRybCpPpCPNS2jaQtE_Of9TuOax4sWnW5rw6g/s1600/20161008_163851.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioQUpRAWImd31XAtXqmMnuou5TM3wJOaXRBF3-Pt7Te-tIjYl0g80e4nbM9rHjk2BHZg9UMYsJ1YAiEWcid_6btYbRffjDJRL4QLBb0ZhRRybCpPpCPNS2jaQtE_Of9TuOax4sWnW5rw6g/s200/20161008_163851.jpg" width="112" /></a>Saturday, the day of the road trip we got a fairly early start and I had the good fortune of sleeping a good portion of the morning. We arrived in Chicago by early afternoon and had about 4 hours to explore the race expo. We required most of that time to cover all the vendors. This is one of the benefits of U.S. races, the expo's are quite large in comparison to their Canadian counterparts. There are now a few more races that have been added to my bucket list. You should have seen the race medal for Little Rock. It was literally the size of a dinner plate. <br />
<br />
We got back to the hotel and decided that dinner was in order to ensure an early night. We were staying at the Drake which put us in the prime shopping district and close to some nice restaurants. Following dinner, we found our way to the closest drugstore so that Cornel could pick up some supplies for his toes. He was a little concerned that he would have ogre feet forever. Between Slimer and the Ogre, we could have been additions to Shrek 4. Nonetheless, we looked at the race map and devised a strategy for him to pull out should his feet give him too much aggravation. None of which he needed come race day. Following that, we jumped into bed fairly early to obtain some adequate sleep. After all the races I've competed in, I still never get a good night's sleep the night prior.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTxkkvcZi17nL6X-XnjGGpNIwTGS9YWFZsH0ieHcvJ2L4UCraViGKHizz3-7E5XQ7k8U58XqX3bHCweERJKmMZgAcWhzimMLP5pWJFnotTXG0LKNNuu89iG24fzyjDEwstzfCGazUnBJep/s1600/Chicago+Race+Start.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTxkkvcZi17nL6X-XnjGGpNIwTGS9YWFZsH0ieHcvJ2L4UCraViGKHizz3-7E5XQ7k8U58XqX3bHCweERJKmMZgAcWhzimMLP5pWJFnotTXG0LKNNuu89iG24fzyjDEwstzfCGazUnBJep/s200/Chicago+Race+Start.jpg" width="133" /></a><br />
The next morning came too soon as I was awake to every siren that tore through the city during the night. Nothing that a good cup of coffee wouldn't fix. We left the hotel, knowing that we had a 3 km walk to the race start and we were 20 minutes behind already. We were able to catch some of the first wave and then as we approached the park, we were able to witness some of our coral running past us. I forgot to mention our race strategy. New Balance had partnered with Strava and was offering a pair of shoes to anyone that could produce a negative split. Knowing that our legs were not at prime coming off the Toad, we figured this would be the most attainable goal and a worthy one. This vision would force us to slow down rather than following the pack and going out to fast. We could allow ourselves to get nicely warmed up, even though the walk had already taken care of that. By the time we checked in our bag and hit the chute, we had both missed our coral and we fell in where we could. It took half an hour to advance up to the start line. At least, we had another opportunity to visit the Porto-potty. Finally! We were off and the legs felt pretty good, all things considered, rested and limber. Not the effort I thought it might be.<br />
<br />
By the time we hit the half way point, we were ready to pick up our cadence and finish it. That <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi-lqKlnFjEPsLlVA-B0sqHbBFWaCtzw4j0Zx_9kz4EJfA1rADe7iCnbXPMjed_y5n0_pQCIO0YV9d8EE-6Zf4-7ATB8TUclZ4aLQ4xUBs1FLfGadqvec7eQcwz-iTC-PtuaH9ccdNBSS9/s1600/Chicago+Course.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi-lqKlnFjEPsLlVA-B0sqHbBFWaCtzw4j0Zx_9kz4EJfA1rADe7iCnbXPMjed_y5n0_pQCIO0YV9d8EE-6Zf4-7ATB8TUclZ4aLQ4xUBs1FLfGadqvec7eQcwz-iTC-PtuaH9ccdNBSS9/s200/Chicago+Course.jpg" width="132" /></a>feeling may have lasted 2-3 km`s and then it became a struggle. It was difficult to break free of the group due to sheer number of runners. It really didn't open up much along the course. By, the end, we had ran an additional 3 km`s. That`s a lot of weaving. We were staying positive and we were both feeling good. We lacked any real suffering coming off the Toad, other than lack of energy and that was surprising. I thought there would be some residual. Even though the mile markers appeared to never come, we were happy to count them down. Our feet, to both our surprise were holding up, except for my left metatarsal (normal pain after 10 k), that Cornel massaged for me a few times. The hardest part was getting back on my feet afterward. The unlimited number of spectators along the course cheering you on, was exhilarating. There wasn't a section of the course that wasn't covered. There were even different organizations that came out to offer hydration and some nutrition. They had bananas, oranges and even pretzels and gummy bears individually wrapped for you to grab and go. Truly remarkable to see the support for us runners from the entire community.<br />
<br />
The finish was within reach and we assumed the New Balance shoes were just a few km's away. Both were attainable. There had been some bad smells along he course, but, I came upon one that was particularly foul. Right about that time, Cornel was saying move to the right, move to the right. Then I understood why. You start to move and things start to move within you. Kudos to that woman for her perseverance as I don't think I could do it. She just ignored it and kept on going. We saw people with prosthetic legs. I always get emotional when I see the hurdles that other people overcome. We had a few extra walks as fatigue was setting in, but, our pace seemed to be where we needed to be. Coming up that little hill near the finish was one of those, ; we should have pushed ourselves....just like skeleton hill, but, the mental got the better of us. What a terrible spot for cameras. That's just mean. There was a slight turn and then the finish line came into view. You get this sudden jolt of energy and surge with whatever you have left in the tank. Ahhh, the finish. The glorious finish. First a bottle of water, then your medal, then nutrition, then beer, then Mylar blankets, ice, photo's. They just think of everything. <br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRURim_jlNyCgRf0oTxV-Mxjgr20fxSvjGYuF0rGPyJxdGI146ye3etRdZroZU1fKiZEzh7w2Pkr27Qi_GhwBNdTq7hUMFso7sZt4DBC9_a1T6XhfiYrr47z0Q3-BxgJdhDCxWAoIeuhBL/s1600/Chicago+Finish+Beer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRURim_jlNyCgRf0oTxV-Mxjgr20fxSvjGYuF0rGPyJxdGI146ye3etRdZroZU1fKiZEzh7w2Pkr27Qi_GhwBNdTq7hUMFso7sZt4DBC9_a1T6XhfiYrr47z0Q3-BxgJdhDCxWAoIeuhBL/s200/Chicago+Finish+Beer.jpg" width="133" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI1g1IuNKQQyd0PuiKbNOIjnyutHhOjbOWDZUroSwQSSMgaHmmW6_YRC3mflu_Jxd9-QBoegTO7Uor-py5BO3c5tx6UIdnFYS2zNNBCuj7gAQ4crLTENxdT-H2nPTAD6vxFCVe-QhptsDU/s1600/Chicago+Finish+Clock.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI1g1IuNKQQyd0PuiKbNOIjnyutHhOjbOWDZUroSwQSSMgaHmmW6_YRC3mflu_Jxd9-QBoegTO7Uor-py5BO3c5tx6UIdnFYS2zNNBCuj7gAQ4crLTENxdT-H2nPTAD6vxFCVe-QhptsDU/s200/Chicago+Finish+Clock.jpg" width="132" /></a></div>
<br />
It may not have produced any PR's for me (almost 40 minutes slower), but, it was a great race and one that I look forward to racing again. Once we had wobbled over to pick up our belongings from the bag check and found a place on a bench (easier to get up again) to relax and finish our beer; it all seemed worthwhile. You recall the things that went well and what you would try differently next time. Then, all of a sudden, you are discussing the race strategy for your next one. However, I have been told that a certain someone has already surpassed his maximum running distance for the year, so the next race I may have to do alone. Horror Hill is just around the corner and it would be a shame if I had to run it solo. <br />
<br />
We had not finished our stumbling as we had yet to make it back to the hotel which was a vast 3 km away. We had considered Uber, but, just kept walking, as unsteady as we were. On a positive note, we passed a Cheesecake Factory and knew exactly where we were having dinner later. We were in good company along the way with so many runners. Once back at the hotel, we jumped onto the computer to claim our shoes and wouldn't you guess, a mere 20 seconds behind a negative split. It certainly sounded easy at the time. <br />
<br />
Happy Trails my Friends!<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUtMy-YnZbmpWkx-rIStDqKA8qm2yHmqVQLUPx7XpXzsqrzqBkGA62TfxcUhWnbWAfrsYzkjxchoJPmkYLahhX5NCrRjhrXdQIMWcpUu39XH36nROTgvVZQpdBQuj5Gh3pxoQX0IjpW3H9/s1600/20161009_153047.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUtMy-YnZbmpWkx-rIStDqKA8qm2yHmqVQLUPx7XpXzsqrzqBkGA62TfxcUhWnbWAfrsYzkjxchoJPmkYLahhX5NCrRjhrXdQIMWcpUu39XH36nROTgvVZQpdBQuj5Gh3pxoQX0IjpW3H9/s320/20161009_153047.jpg" width="320" /></a></div>
<br />
<br />
<br />
<br />
<br />upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0tag:blogger.com,1999:blog-4164050277993668082.post-91499557091199636262016-10-18T22:03:00.002-07:002016-10-25T08:32:47.630-07:00Tempo Runs<h3>
<br /></h3>
<h3>
Description and Technique</h3>
<br />
Tempo runs are the single most important workout you can do to improve
your speed for any race distance. Long runs develop pure endurance, but,
tempo running is crucial to racing success because it trains your body to
sustain speed over distance. In essence, as runners, we have trained our
cardiovascular system to deliver oxygen to the muscles but we have not
trained our bodies to use that oxygen once it arrives. Tempo runs do just
that by teaching the body to use oxygen for metabolism more efficiently. Most important, this faster-paced workout or lactate-threshold workout, teaches you to push your 'threshold" so that you muscles become better prepared at using the by-products (lactate and hydrogen ions) produced while you run when your muscles fatigue. <br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy3MYR5Dhyj1OvVAU2B5CXt1bDwbWAuwxbUZpdJRKI9ElRExDPr4vPvqpJ3wHsoj6fhCucRrLEG_g_ePUvyfMEQ4HmynUL7kbCoaZRPAG1s2R1WqFn6UaFOZ3UWyvg8lx5Gbn_Y85HoOiK/s1600/boris-lyubner-fast-runner-racing.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy3MYR5Dhyj1OvVAU2B5CXt1bDwbWAuwxbUZpdJRKI9ElRExDPr4vPvqpJ3wHsoj6fhCucRrLEG_g_ePUvyfMEQ4HmynUL7kbCoaZRPAG1s2R1WqFn6UaFOZ3UWyvg8lx5Gbn_Y85HoOiK/s320/boris-lyubner-fast-runner-racing.jpg" width="320" /></a></div>
<br />
Even though there are many ways to perform tempo runs, I normally stick with the progressive type and build on distance, but, have fun mixing it up. For me, the progressive is simple to perform and is in many ways more enjoyable because your
body gradually warms up to tempo pace. You feel stronger through the
middle portions of the run and are able to finish at a faster pace. To do a
progressive tempo run start with 1 kilometer or 1/3 of your distance at
warm up pace. Then gradually and evenly increase your pace over the
next 1 kilometer or second 1/3 of your distance at an easy endurance
pace. The last 1 kilometer or 1/3 of your distance is at 90% of your maximum
heart rate or just shy or breathlessness-we can also call this your
10 K race pace. This type of tempo run gives you the additional advantages
of running and improving your ability or simply put, to run faster at the end
of a long, quality run. Once you become comfortable with this technique, try mixing it into some of your LSD (long slow distance) . <br />
<br />
An interesting article from Science Daily explains how lactic acid can be used as energy rather than the poison that most athletes believe it is:<br />
<br />
<a href="https://www.sciencedaily.com/releases/2006/04/060420235214.htm">https://www.sciencedaily.com/releases/2006/04/060420235214.htm</a><br />
<br />
Ensure that all speed work
sessions begin with a dynamic
warm-up and cool
down routine. <br />
<br />
Happy Trails my Friends!upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0tag:blogger.com,1999:blog-4164050277993668082.post-28704138417890342202016-10-18T22:03:00.000-07:002016-10-19T15:45:53.612-07:002016 Run for the Toad<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjewQfC3eIC-c18SzV1eYeRLqBw3q_0pKVLpLH8T0baeUD-DJDyX1fxRQK0ogPAgTvqPwPFjLpsHNkHDm8kRL5jQRT6Aq3av2Pu02f1OTUZNclq-CJOuyWpblflDkvzwBKTxrJE4kBHNhOq/s1600/20160930_142134.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjewQfC3eIC-c18SzV1eYeRLqBw3q_0pKVLpLH8T0baeUD-DJDyX1fxRQK0ogPAgTvqPwPFjLpsHNkHDm8kRL5jQRT6Aq3av2Pu02f1OTUZNclq-CJOuyWpblflDkvzwBKTxrJE4kBHNhOq/s200/20160930_142134.jpg" width="112" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Race kit pick up</i></td></tr>
</tbody></table>
Another year, another 50k and although, this was my slowest to date; it was also the most memorable for many reasons. This was the 15th anniversary and also my 5th time running the Fifty. Year after year, I return to the trails and the hills, only to learn to walk gracefully again the next day. There was no sun to be seen, but, you were surrounded by plenty of warmth. First off, Peggy and George are always improving on this event. It was an 'A' race years ago, but, their thoughts are of the runners and how they can improve on the experience for us, so they keep trying. Its obvious, they love everything about this time of year. We may be planning and getting everything just right for race day, but, they are doing their own ultra of sorts. The amount of time and dedication that goes into this race is almost insurmountable,but, it always comes out perfect.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie2SK8djLjCC70OSIBxJvDve778QAPaF9ib3nHnmhlryHZVZY-tk_Qpi379MOtwUubQH1FCmtoafVqxSCIRXwHKjfuvlIJb4f4pUhKjWq6c9BMBXLJtwvzMwFMnk-GXf5MDNs_2yTJp0un/s1600/20161004_193912.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie2SK8djLjCC70OSIBxJvDve778QAPaF9ib3nHnmhlryHZVZY-tk_Qpi379MOtwUubQH1FCmtoafVqxSCIRXwHKjfuvlIJb4f4pUhKjWq6c9BMBXLJtwvzMwFMnk-GXf5MDNs_2yTJp0un/s200/20161004_193912.jpg" width="132" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Kingston in true competitive form</i></td></tr>
</tbody></table>
Another eventful point was having my daughter Mindy and my grandson Kingston toeing the line for the 1 km Toad Pals. This was Kingston`s second race and he was pumped. For only being 4 years old, he has quite the competitive streak already. He tried his best and did amazing. We also got to watch Mindy try to catch him as he sprinted the entire way. You really have to push to catch this kid when he goes out of the gate. He`s got legs. All the children received a full size medal and the events they had planned post race were incredible: movies, reptiles and more. My daughter absolutely hates running and post Toad she commented about wanting to run another 5 km race again. You know that the energy and impetus was flowing that day for her to be so inspired. Such an incredible feeling.<br />
<br />
The other momentous account was that Cornel was running his first Ultra. He had signed up after meeting Peggy and George post race at the Boxing Day 10 Miler. His longest distance prior to this race was 25 km and although we were going in under-trained, we both knew that a finish was all that was required. He would be covering his first marathon and ultra distance in a single race. It was being used as a training race for next weekends Chicago marathon. Slow and steady was the strategy.<br />
<br />
All started out, anything but well. The socks I had worn had already slipped under my heel on my right foot. As the race would be running past the first water stop where I had placed my bag, I decided to wait and change my socks after the race had begun. Cornel stayed with me, but, I`m sure he must have been feeling anxious. Then, at only 4 km in, I had already determined that I had overdressed for this. It seemed to be warmer than last weekends Tour de Hans; we were just absent of any sun. Thankfully, it was not raining though. I ducked into a public washroom (another great feature of this course is not having to use the bushes) and shed my base layer. I suggested that Cornel keep running and I would catch up. Well, that never happened. <br />
<br />
My first two loops were enjoyable. I felt good. There is something about that course. Its just so innervate and tranquil. At about the 15 km point, I met up with Susie and Maxine and ran with them to their finish. These were passionate ladies that had a zest for running, family and life in general. This is one of the benefits I have found in trail races; you meet some incredible people. I think trail running cultivates not only a sense of resilience, but of conversation among fellow runners. Sharing experiences and personal details. The pace, the environment, competing with one self and giving back to the community seems to have a calming affect whilst bringing us all closer to nature. Appreciating what we have around us, out on the trail and at home. Speaking of which, Mindy and Kingston were waiting for me to loop and we walked to their car; Kingston beating me up the hill. <br />
<br />
Now, for the third loop, which is always my slowest. My nemesis. The loop where the mental and physical struggles attack in full force. I know many times over, that I just have to get through this and I'll be golden. The last loop always produces faster turnover with the idea of finishing and sitting down to that gourmet meal at the end. I could feel the second toe on my left foot, it was creating a problem, but, I was too lazy to do anything about it. I know, having to run another 25 km really doesn't justify the term lazy at least to some people, but right now, it was more of an apathetic feeling. Its a loop that I ran alone with only my thoughts and one major thought at that......where is Cornel? I have seen him on the course, during some cross overs, so, I know he is just 3 km ahead of me. I thought for sure that I would catch him on this loop. At this point, I'm feeling like I should pick up the pace, but, I can't as its the dreaded 3; like the witches in MacBeth. <i>"Double, double, toil & trouble. When shall we meet. When the hurly-burly's done. When the battle is lost and won"</i>. There was some other language I was citing, but, we won't get into that right now. Then, before you know it, I'm approaching the 9 km marker and I know I'm just 15 km's from finishing this thing. I see Rhonda whom I met at Sulphur Springs and she is there merely to cheer us on. The timing couldn't be more impeccable. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP2vac8WZRYF9ulo5oM0h0btqK9l4leR7lH3KM1pWcvKXmFDs7LNkFE_XfBKQf0ry0IO9GZkXovitBGk_RuFIdfhJN-5gBrDM9aXdgXbHLFsIvLPOv3wfz3EaTQ0ZWuTejAYW8f_R6bIY1/s1600/Run+for+the+Toad+Cornel.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP2vac8WZRYF9ulo5oM0h0btqK9l4leR7lH3KM1pWcvKXmFDs7LNkFE_XfBKQf0ry0IO9GZkXovitBGk_RuFIdfhJN-5gBrDM9aXdgXbHLFsIvLPOv3wfz3EaTQ0ZWuTejAYW8f_R6bIY1/s200/Run+for+the+Toad+Cornel.png" width="153" /></a>All is good. I think to myself, it wasn't that bad really. The loops seem to be getting shorter each year I run it. I pick up the pace a bit. It wasn't near as fast as I thought. Really just a slow increment. As I see from my splits post race, but, it was something. I start to pass a few on the course and I think that I may just be able to catch Cornel at this point. He has to be struggling, right? There is a light misting of rain and it feels refreshing. I lavish in glorification now as I know the end is near. I approach Skeleton Hill and my 4th loop is the only time I run up that thing. Its just me and that hill as all the volunteer supporters have left at this point. I have the internal struggle with myself and I think this year I'll just walk it, however, I recall telling Cornel that the fourth loop is the only time that matters, so now I'm forced to fire up it with all I have. Victory at the top and then a walk to bring my heart rate back down and I'm off and running again. Just another km until the finish. Its about 300 m when I spot Cornel. He has finished about 15 minutes ahead of me and has come back to run me in. I have my selfish moment and tell him that I just want to run it out solo and I'll see him at the finish. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCrHHtHQ-bdvgGom6vtNG-buRRsKnbJfQy2tJuQD77mMrspm3ClRG86mFWFJAe65Nf4lWepzXKldpRDM42KiiRXYlEwSLlqPcmvPAg7muYaie4j3uE8-dWVeQmRFoVS-A_k7c4mmdYrb9B/s1600/20161004_202154.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCrHHtHQ-bdvgGom6vtNG-buRRsKnbJfQy2tJuQD77mMrspm3ClRG86mFWFJAe65Nf4lWepzXKldpRDM42KiiRXYlEwSLlqPcmvPAg7muYaie4j3uE8-dWVeQmRFoVS-A_k7c4mmdYrb9B/s200/20161004_202154.png" width="175" /></a>Another great year for the Toad and I have so much adoration for Cornel for finishing his first marathon and ultra distance that day. He really has that mental fortitude. Don't mention it though as we wouldn't want it going to his head. For me, not my best Toad race, but, I figure that will happen next year. We both had some purple toenails and some chafing and blistering, but, we had success and a great time overall.<br />
<br />
Next stop, Chicago.<br />
<br />
Happy Trails my Friends! <br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com2tag:blogger.com,1999:blog-4164050277993668082.post-84315804383968833972016-10-18T09:35:00.000-07:002016-11-30T15:30:18.547-08:002016 Tour De Hans<h2>
<b><i>2016 Tour de Hans</i></b></h2>
<div>
My first ever road cycling race and boy was I nervous. It could have been the cold temperatures that had me shaking too. However, I have heard of it being just shy of winter in past years, so I wasn't complaining about 13 degrees and sunny. Regardless of how many races I do, the nerves always get the best of me.<br />
<br />
After the initial sign up, I had taken a good look at the 2015 results and these ladies were fast, especially in my age group (40-49). Faster than I could comprehend. This is such a competitive age group. I thought to myself, that's okay, this is going to be the fastest I've ever gone over the 100 km distance and I will just be happy with that. Normally, when we ride with the GCBT group, we stop for a nice relaxing lunch, some conversation; there would be no such pleasantries here-it would just be 100 km straight out. I had never done that distance in a single stretch before. Nothing ventured, nothing gained, right?<br />
</div>
<div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSarSJpdTIbKN3eY95Hr1xQY9TO5msYO8L4ng_caS6bseJuokLQbztX5WxfWijrZNrHvtVPQ-79PLPr4e61EYZhy6Hwzl-PFEbJfH4sQKATuY0jBT4fOyGzJeZ-eEAjn_8L9YAERX35cEN/s1600/20160925_082104.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSarSJpdTIbKN3eY95Hr1xQY9TO5msYO8L4ng_caS6bseJuokLQbztX5WxfWijrZNrHvtVPQ-79PLPr4e61EYZhy6Hwzl-PFEbJfH4sQKATuY0jBT4fOyGzJeZ-eEAjn_8L9YAERX35cEN/s320/20160925_082104.jpg" width="179" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Tour de Hans</i></td></tr>
</tbody></table>
The morning was cool as I said so I decided to keep my jacket on as I hate being cold. That turned out to be a good plan as the wind continued to stay cool for the day and I remained comfortable for the entirety of the race. It also helped that Cornel or as I occasionally call him, the "Crazy Train", is a good deal larger than me and with him pulling, I was relatively sheltered. The beginning of the race, had me struggling to keep up to Cornel and Karen. I require a good warm up,but had no time prior to our start. It started with very gentle hills, but, had me huffing and puffing a bit. Finally, after about 5-6 km, I felt good and we started to roll. <br />
<br />
The course was capacious, covering relatively quieter roads through the country, all with decent surfaces and moderate to little traffic. There was a tremendous amount of volunteers helping to direct the course and provide hydration. I was riding my new Liv Avail and having only road it twice previously, we were already establishing a fairly tight bond. She was light, compact, responsive and I felt inspired to push it down. <br />
<br />
Cornel had been trying coach me on riding within a peloton, but, having never tried it previously, I was reluctant on trying it now. I think he was aware of my inhibitions as he commented on safety and said that he would prefer to do the work, than ride perilously. I know he was worried about me, but, didn't want to acknowledge it. I was more comfortable than I use to be, having rode at the velodrome last year, but, still require some improvement when riding with a group. However, with Cornel pulling, its like hopping on the A-Train or Crazy Train as I like to call it. He is rapid and precise. He just flows like water. Its so easy to draft him. I only pulled twice and the first time, as luck would have it, we were caught by the camera crew. Beautiful!<br />
<br />
Once we hit the 60 km mark, we came into a fairly strong head wind and Karen caught up to us at the water station, having said previously that she would grab a slower group. She is an experienced rider and triathlete, so I think this was part of her race tactic. We now became a party of three. I was beginning to struggle and our pace slowed. It was becoming tough. Physically, mentally, but, I knew I had to maintain some consistency or all our efforts to this point would be in vain. I was thankful to have to experience riders to draw from.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP6U8mSdMVWMFjo59LyuMLAP3x_r-o7UYl2sVXPbIkJmW7kWFVs5D3L_RAWop339F6vWbJTFehg7WzWCYBbbuqjzZIKXNBQw1GPPPd4hllB0mP0C8MKpFNiyMTIR4Rg8fYyQUm280mHjXr/s1600/20160925_132905.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP6U8mSdMVWMFjo59LyuMLAP3x_r-o7UYl2sVXPbIkJmW7kWFVs5D3L_RAWop339F6vWbJTFehg7WzWCYBbbuqjzZIKXNBQw1GPPPd4hllB0mP0C8MKpFNiyMTIR4Rg8fYyQUm280mHjXr/s320/20160925_132905.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>AG Winners</i></td></tr>
</tbody></table>
</div>
<div>
<br /></div>
<div>
In the end, Karen placed 2nd in her AG and came in 8th overall ladies and I placed 3rd in my AG and came in 9th place for the ladies. What, top 10? It was beyond my expectations. In the end, I think some of the ladies that had raced the year prior decided to stay home and I'm okay with that. If I decide to race it again next year, I hope to be able to join one of the groups and pick up the pace a bit, but, we will leave the race planning to Cornel.<br />
<br />
Happy Trails my Friends</div>
upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0tag:blogger.com,1999:blog-4164050277993668082.post-23210469566910715832016-08-25T16:35:00.007-07:002016-09-01T14:52:50.665-07:00D2R2<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6H2pb1y28uY-e0uhBYkQhAONXW1lVUbPIKADzkr-SyHywJbQfKoozNbZDuD7DoYTjcBRzugtyAjERE9wGJZn8XIlZ_bX0mtoPrZdFoG9VkpKhsLYhyphenhyphen2xOlOtoUjgFxrvhBgpB32804xDZ/s1600/D2R2+Logo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6H2pb1y28uY-e0uhBYkQhAONXW1lVUbPIKADzkr-SyHywJbQfKoozNbZDuD7DoYTjcBRzugtyAjERE9wGJZn8XIlZ_bX0mtoPrZdFoG9VkpKhsLYhyphenhyphen2xOlOtoUjgFxrvhBgpB32804xDZ/s200/D2R2+Logo.jpg" width="200" /></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitGx7HDdU61xVTD4DZwerM55PJTpNlm_IR3mFPwp8-sEjHCA_OTayk9YqrSgSxhKsFpSXSXi4XafzIb6K-Iqm1J49P0Od8ngx9ZNXuIhF9_opMQ3jDSI0xDMVpoqUt1L1NW4HNdhEOMcQ6/s1600/No+Beer.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitGx7HDdU61xVTD4DZwerM55PJTpNlm_IR3mFPwp8-sEjHCA_OTayk9YqrSgSxhKsFpSXSXi4XafzIb6K-Iqm1J49P0Od8ngx9ZNXuIhF9_opMQ3jDSI0xDMVpoqUt1L1NW4HNdhEOMcQ6/s200/No+Beer.jpg" width="200" /></a>I've heard of this race, (for all intense purposes we will call it that), referred to as many things, including Hell. And its not just the name that's clever. The courses are well designed and all the proceeds benefit the farmers and land owners that want to protect it from unwanted development. And without farmers....there would be no beer.<br />
<br />
I must admit, studying those elevation maps, watching all those videos and reading the numerous blogs prior to the event, had me a little terrified.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj25Y8VP7QZNWbbjrWqirsKwbhyphenhyphenWi-TJxiZ3GBXq7TjzGBXQ84tmcspbokHRLBn_Q8HtHUWeYRRROiRUubsDDht2Xq4zEj0JlQaEK65uJ0y605qPGyd10xaOoK68cfzh6pEm9ySQY1G7er0/s1600/D2R2+Tent+City.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj25Y8VP7QZNWbbjrWqirsKwbhyphenhyphenWi-TJxiZ3GBXq7TjzGBXQ84tmcspbokHRLBn_Q8HtHUWeYRRROiRUubsDDht2Xq4zEj0JlQaEK65uJ0y605qPGyd10xaOoK68cfzh6pEm9ySQY1G7er0/s400/D2R2+Tent+City.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13.333333969116211px; text-align: center;"><b><i>Time to pick up our race kits and meet a few locals</i></b></td></tr>
</tbody></table>
We arrived on the Friday around six to pick up our race kits and everything was well organized with numerous volunteers and and there was a plethora of D2R2 souvenirs to choose from (jerseys, mugs, posters, arm sleeves, etc). The maps and cue sheets were printed and waiting. There were a few vendors too which included, "Dug's Art" , a local artist with an extensive racing background and<br />
his stories were as vivid as his paintings. "The People's Pint", a local brewery and restaurant in Greenfield attended, serving up burgers and beer. Plus a few more. Cornel and I anxiously grabbed for a cold one, for the carbs of course-it had absolutely nothing to do with that seven hour drive. Unbeknownst to us, was the group of cyclist that had gathered on site at the People's Pint. We'll be sure to follow up on that one next year. Oh yeah, there is definitely going to be a next year. <br />
<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFFKTURIBD8hmQqjmCfUo1dl0uNuacr7VkZpIObRqA4ZFICap5rh5fSeuxp8ZuBAe8xbAb97VemCthVpWiFPuRNHY0QiivDQv-TysZv-jZI4u8l6fdqY_lBHNVmt3fFctKf1h94ow-rZ1K/s1600/D2R2+What.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFFKTURIBD8hmQqjmCfUo1dl0uNuacr7VkZpIObRqA4ZFICap5rh5fSeuxp8ZuBAe8xbAb97VemCthVpWiFPuRNHY0QiivDQv-TysZv-jZI4u8l6fdqY_lBHNVmt3fFctKf1h94ow-rZ1K/s320/D2R2+What.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><i>The starting line</i></b></td></tr>
</tbody></table>
As we were toeing the start line, or wheeling in our case, I for one was happy that we had decided to scale it back to the 100km distance. Everything about this "race" was very relaxed and casual, except for the actual distances and routes-oh, and did I mention elevation? We took off shortly after 9:00 a.m. and had a good warm up section, traveling on pavement, before the climbing started. The first hill I took pretty fast and Cornel worried that I would tire myself out too quick. I was just thrilled our first climb was on pavement; I had also set a goal of finishing within 6 hours and I was pumped, well, at least for the first half hour. The asphalt road quickly turned to dirt and the climbing on intensified. I assured myself that all the climbing must be at the beginning. Prior to the first water stop, there was a steep paved incline and I had to dismount and walk my bike up as I couldn't see a thing. The sweat was dripping down into my eyes and stinging with contact and without travelling at any significant pace, my glasses were fogging. This is huge for me as typically I'm not much of a sweater, mostly just a little perspiration; something that resembles Mickey Mouse. That's all I will say about that. It was only an hour into the race and things were heating up by 10 a.m. Cornel easily pumped his way to the top. The assemblage of road surfaces as we wound our way up the hills of Massachusetts made it quite cumbersome, but, on we trekked.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjblT6qb6l12F-xUyKUE1QVZI7x-dY3RxAyoKKBsKoRnsnvMJJb4J8MWIEiPj9-LkmMbG7UKbiIk3Q26wqi5JoqCBMQ3RsUrbiiILIn-6h-BRs3iDuCIrE8iEEu9TwSL0H06JnnuGmxxgRJ/s1600/D2R2+Pickle.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: center;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjblT6qb6l12F-xUyKUE1QVZI7x-dY3RxAyoKKBsKoRnsnvMJJb4J8MWIEiPj9-LkmMbG7UKbiIk3Q26wqi5JoqCBMQ3RsUrbiiILIn-6h-BRs3iDuCIrE8iEEu9TwSL0H06JnnuGmxxgRJ/s320/D2R2+Pickle.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><i>Pickle Juice</i></b></td></tr>
</tbody></table>
When we got to the first water stop, my time limit already expired as we were an hour and fifteen for the first 20km. That would add another hour over and above. It didn't seem like an aggressive goal at the time. I grabbed my half empty water bottle and headed to the water jug to refill it. On the jug, was a written sign that said "pickle juice" and I thought how cute. What a great simile. Not so cute and poetic after all, because after I took a big mouthful of the stuff, I realized it was legit. I've done a few races, marathons, ultra's, a half ironman and never, not once was I ever provided with pickle juice, flat cola maybe, but, never pickle juice. If you can get by the taste, that stuff is apparently magical, or so I heard. Much like cabbage juice on a hangover. I did end up dumping it out, as I was worried about the mixture of coconut water and pickle juice and didn't want to have any emergency stops. I was a little unprepared in the kleenex situation.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9r7Zs1zeDPK4HuAJ6nDr7W1Q_EuJGduSlVxAFMkGrTwDWyHpnEbP9XCl69aEG6tA2PkGubMVQ-5SXLmHmQPDtGHhf-WqxlFzpvAPCXPaxmpAVvPJe7Cilcgk6wYCuKtHO9u0EThdVLnFR/s1600/D2R2+Vista.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9r7Zs1zeDPK4HuAJ6nDr7W1Q_EuJGduSlVxAFMkGrTwDWyHpnEbP9XCl69aEG6tA2PkGubMVQ-5SXLmHmQPDtGHhf-WqxlFzpvAPCXPaxmpAVvPJe7Cilcgk6wYCuKtHO9u0EThdVLnFR/s320/D2R2+Vista.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><i>The stunning views of Franklin County</i></b></td></tr>
</tbody></table>
As we departed from the water stop, we had company and some of the people started to become familiar. There wasn't a whole lot of conversation going on, but, I think that was mostly attributed to attrition, better save it for the next climb. Within a very short time frame, we ascended our way up and once at the top, you had to grab a photo or at least blink your eyes. The vista was breathtaking and laid down the perspective of all your climbing thus far. It was certainly worth the view. The distinction between green and blue was truly epical. Now, this is living. Shortly, thereafter, we were halted by a fire truck as one of our fellow cyclists had gone down. Glad that he was okay. This is the dilemma, you are on a paved decent and then the surface changes to gravel. There was a lot of sections like that. At the end, we had heard, there was only four mishaps of a similar nature, but, everyone was okay. Lucky for me, my coach, Cornel has always taught me to stay loose and reactive; much to his chagrin, I still take the downhills with not near enough caution, loving that top-speed. <br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSWh5lxkNUSG5-I5-kOUH-39lTGImcg0cXm7MaEGi708DFxzJZ_Drk5QISrlo1GayOcnSUy8O-g6-PeNQKgziwsLdtHsI1GJ5sxlQMr_n-_4UhoyUPr52z_iL3w4jCRv6Nt4HYzkvLk7Rv/s1600/D2R2+Bridge.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSWh5lxkNUSG5-I5-kOUH-39lTGImcg0cXm7MaEGi708DFxzJZ_Drk5QISrlo1GayOcnSUy8O-g6-PeNQKgziwsLdtHsI1GJ5sxlQMr_n-_4UhoyUPr52z_iL3w4jCRv6Nt4HYzkvLk7Rv/s320/D2R2+Bridge.jpg" width="320" /></a>Almost 3 hours in and we had hit our lunch spot. A captivating little oasis in Vermont by a relaxed river and covered bridge that was currently under construction. We probably spent at least an hour there enjoying the lunch that was provided. There was also another pickle juice table and they were serving shots this time. I graciously accepted the sour and salty notes for the gains they would provide as the day continued to heat up. Thankful for what little breeze there was. Departing from lunch had to be one of my most favorite spots on the course. The road followed the river and it was pretty much flat and shaded, so a good way to digest lunch and warm back up again. This was also the section for the family ride and I was impressed with all the youngsters that were riding their bike. We still have some work to do where my grandson Kingston is concerned. Hopefully, one year soon, he'll be able to join us. I was still convinced, quite unequivocally that we must have completed the majority of our climbing prior to lunch. Cornel also has this sinister side to him, evilly telling you that there is just one more climb. All in all, I was still feeling good and was still pretty strong on the climbs, relatively speaking. I just preferred not to do anymore. Unfortunately, the choice was not mine to choose. By the end, was had a total elevation gain of 1800m, which was just 200m shy of the hike we did in Austria. The comparison really put things into perspective for me.<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfsu1XYf-2tBDi9JHvmbAz6GAhwygs_28gJy4FBttxqaz3QakPRQHooDnlmO6R3c24Si6Yv0ODrd31jX6fYJ086hXcf68-2pmzqSquxhN9utQuITMJVFa1v0140Vv66X5dFkJ1TZJ9uXuL/s1600/D2R2+Pondering.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfsu1XYf-2tBDi9JHvmbAz6GAhwygs_28gJy4FBttxqaz3QakPRQHooDnlmO6R3c24Si6Yv0ODrd31jX6fYJ086hXcf68-2pmzqSquxhN9utQuITMJVFa1v0140Vv66X5dFkJ1TZJ9uXuL/s200/D2R2+Pondering.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13.333333969116211px; text-align: center;"><b><i>Cornel pondering how I beat him up that last hill.</i></b></td></tr>
</tbody></table>
<br />
One of the most significant clambers in my opinion was on the way up to the orchard. It is appropriately named Apex Orchard. I received the full definition from a cycling perspective from Cornel. Who Knew? We were greeted with cold peaches and apples, cookies and other hydration. It was hard to leave, but, knowing that there was only 20km remaining before cold beer was enough to put you back in the saddle. Upon leaving, Dr. Evil made his usual remark.....just one more climb. <br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
It was a nice descent and although, I still felt good, I was content knowing that the ride would be over within another hour or so. There was a technical tailspin close to the end and this is where I suspect I broke my spoke. It was the only casualty, so not so bad. This last sag was also another concern for Cornel as he felt I was taking it way too fast for my level of expertise. Poor guy, I can only imagine the amount of cringing he must do riding behind me making sure that I'm safe.Without him, I'm not sure I would have been able to do this journey. He has taught me so much. He is my rock. Fortunately, the broken spoke didn't cause any further damage, most of which, I was totally oblivious to anyways.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhffj42b-UztekNpyNFVb1Rg9sVNsgczp2VzDIbbHdJ3vmLCkBwh5L2K9OElFKi0vDtVtcCHitHYhTcxc8q7Xv6nG0OjHWJH-p_e2yyihgahavqEoEiJfeYVVHC2mKZPxDN5w-PlTH6hyf-/s1600/D2R2+Scenery.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhffj42b-UztekNpyNFVb1Rg9sVNsgczp2VzDIbbHdJ3vmLCkBwh5L2K9OElFKi0vDtVtcCHitHYhTcxc8q7Xv6nG0OjHWJH-p_e2yyihgahavqEoEiJfeYVVHC2mKZPxDN5w-PlTH6hyf-/s320/D2R2+Scenery.jpg" width="320" /></a></div>
<br />
Following that, it was just a nice flat section where you could sprint to the finish if you still had the legs to do it. It was such a moment to cross the line with some energy left to eat, drink and enjoy some camaraderie amongst the other cyclists. Each of us giving a full description of the days events and our favorite portion of the course. <br />
<br />
Looking forward to heading back up there next year and hopefully taking some friends along for the ride. <br />
<br />
Happy trails my friends.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0OXa0YDLVgRAi8N1JjfDqbP0uYfBx54ChjA1bVp0YxMTTpd7Nd8Ozzz8ypQ6zKM91ZA4En_F6pES3gRdbmCtZumMGO9rOZSLtgA6p38FHHD_h62tOo2eB8gQS0Xa12IGBowTSazJ7bf-V/s1600/D2R2+Bikes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0OXa0YDLVgRAi8N1JjfDqbP0uYfBx54ChjA1bVp0YxMTTpd7Nd8Ozzz8ypQ6zKM91ZA4En_F6pES3gRdbmCtZumMGO9rOZSLtgA6p38FHHD_h62tOo2eB8gQS0Xa12IGBowTSazJ7bf-V/s320/D2R2+Bikes.jpg" width="255" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<br />
<br />upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0tag:blogger.com,1999:blog-4164050277993668082.post-85593685485401675052016-08-23T20:22:00.001-07:002016-08-23T20:25:46.944-07:00July MovementUpon seeing the following quote from Dr. Steve Maraboli and a slight prodding from Cornel, I was inspired to write about the events of the past weekend:<br />
<br />
<i>"Yesterday was not your defining moment. The calendar moved forward; why not you?"</i><br />
<br />
The game plan was to do a trial run of the Hardwood course for the Epic 8 Hour Summer Reggae race the following weekend. Cornel and Zen are the glue that will hold the team at a respectable time and I am the weakest link. However, what I lack in experience (only my second year MTB), I make up for in passion and resilience. I say pliancy due to the shear amount of times that I have fallen, scraped, cut and bruised myself and my ego on attempting to get better at this sport. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgET_t2irqlLnNu4IAUK4lCdZQxyUqya0pVG6P8cQ6V_0iDWsBNtO9nBP6HsN6g_QoUKns7pDIMCmuG_S29Auo6Sv7qHYbrcenlD_tCCpGtmLqf4-XI7IBOrVdxSGm7YvFoOxdbugq1b4Fl/s1600/MTB+Trio.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgET_t2irqlLnNu4IAUK4lCdZQxyUqya0pVG6P8cQ6V_0iDWsBNtO9nBP6HsN6g_QoUKns7pDIMCmuG_S29Auo6Sv7qHYbrcenlD_tCCpGtmLqf4-XI7IBOrVdxSGm7YvFoOxdbugq1b4Fl/s200/MTB+Trio.jpg" width="200" /></a>I'm ashamed to admit, but, the first miscalculation came prior to getting on the course. It didn't prevent me from continuing as I came here with a mission. I've pretty much concluded that long dresses are a must for me during MTB season. There are also certain other benefits to falling at this age---I have confirmed without the aid of a physician that I do not have osteoporosis as my mother has. As I rapidly approach 50, this is an important discovery. <br />
<br />
The first loop of the course was not uneventful with a few more spills, but, I was surprised to have completed it within the hour. Cornel has the patience of a Saint. He carefully rode behind me to watch my technique and offer any guidance along the way. Zen led the way and already had an extra loop in on us. The second loop again proved uneventful and lucky for me, the ground was quite soft with the lack of rain. My confidence was improving as I was able to shave 6 minutes off my previous run. I'm really not hoping for much better during race day as both Cornel and Zen are just wanting me to arrive alive. <br />
<br />
While I cleaned up the extra dirt I had acquired along the course, Cornel let out some steam on his final loop; finishing the course in 37 minutes. I was amazed by his time and felt that we were in pretty good standing, until I heard from the pro shop that some of the practice runs had resulted in times of 20-26 minutes. Oh well, if you're not first, you're last.<br />
<br />
<br />
............then there was <b><i>Sunday</i></b>. The game plan was to do an out and back on the T.H. & B rail trail from Dundas to Port Dover. I was still suffering silently from the events of the day prior, but, wanted to do this ride in preparation for the upcoming D2R2. Cornel and I had signed up for the 180k gravel grinder that takes place in Deerfield, MA. It was a little bit ambitious at best for me, but, I get excited when I first learn of these races. Then, all of a sudden, we are signed up and I'm trying to get some training in......all the while, pondering what I just got myself into. <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8Ek4ZLWEWr3qRSXcYygXiIduQKV50Tefo8KtGSojXoZ8VzDrkwdyPuBtw7oAYf8xppefHxII3af9nTx2YdTf8jElmoo-9pRCsx1jaAGp4sRalYz-Gx1G10iMNC2MnkSe8ptKJO0nw8D8O/s1600/CX+Waterford.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><b><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8Ek4ZLWEWr3qRSXcYygXiIduQKV50Tefo8KtGSojXoZ8VzDrkwdyPuBtw7oAYf8xppefHxII3af9nTx2YdTf8jElmoo-9pRCsx1jaAGp4sRalYz-Gx1G10iMNC2MnkSe8ptKJO0nw8D8O/s320/CX+Waterford.jpg" width="320" /></b></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i><b>Town of Waterford</b></i></td></tr>
</tbody></table>
<br />
The ride was pretty uneventful at least until we hit Scotland (which actually has a nice paved section), where we met up with a couple from the area and followed them back to their place for a nice cold beer and some nibbles. Now, these are the kind of rides I enjoy. Saunter about ,saunter about. Oh, and the cold beer. After all, the temperatures were climbing, but, the trail was pretty optimal in regards to shade with good tree cover for a significant portion. We headed back out after about an hour break and our next goal was to make it to Dover for an ice cream. <br />
<br />
Once we hit Dover and our ice cream was devoured, Cornel figured out that we would need to maintain a 20km average if we were to make it back within full daylight. Sleeping in does have an occasional disadvantage, but, I'll take it when I can. I was committed to maintaining the average, so off we went, into the sunset, me and my blue beauty. Everything was going relatively well until we hit Brantford; that's when I figured out my legs were done. The muscles were starting to fatigue and it was everything I could do to keep going. This is another one of those times that Cornel will say.....it doesn't matter if you go fast or slow, the legs are still going to hurt, so you might as well go fast. If only I could convince the legs of such matters. I believe it was at this moment that I figured the 180km D2R2 route was probably more than I could chew, considering the elevation gains and we had just completed an entirely 156 of flat. Cornel graciously accepted whatever distance I was comfortable with. Its a difficult revelation to have to pull back the reigns, but, sometimes it just makes sense. <br />
<br />
<br />upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0tag:blogger.com,1999:blog-4164050277993668082.post-39157491456707805262016-07-19T18:18:00.003-07:002016-07-19T19:05:54.285-07:00Sulphur Springs 100 MilerWhat a race....and a race it was. Against time, heat and mental anguish. O all you host of heaven! O earth! What else? And shall I couple Hell? (William Shakespeare, Hamlet)<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3qfkTD301wA7XX4rVxU_M9wDeNSnTY_RzO1ciHbK2gz8g5qPc6Qx6YGRUu9-GCzUxzbLJCcnax9fEn7_-SkbEAX-_Y6jsMAtRzU4JbOFqw12lce0aDz1MDdfDvh_6JwrVX05s2JEyh8AB/s1600/Sulphur+Running+Supplies.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3qfkTD301wA7XX4rVxU_M9wDeNSnTY_RzO1ciHbK2gz8g5qPc6Qx6YGRUu9-GCzUxzbLJCcnax9fEn7_-SkbEAX-_Y6jsMAtRzU4JbOFqw12lce0aDz1MDdfDvh_6JwrVX05s2JEyh8AB/s200/Sulphur+Running+Supplies.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><i>Running Supplies</i></b></td></tr>
</tbody></table>
It all started well and I was feeling very well prepared....well mostly spoiled. My nutrition, my hydration, the tent and all supplies other than what I would need to wear was all prepared for me....thank you Cornel. You truly are the most considerate and caring person I know. Just knowing that you and Claudia were in my corner and would be there to run with me when things got tough was motivating in itself.<br />
<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7IRKTwoRi1meKhE7eO00QLme8t6D3EyGReSoms-hUznR1h2mKojHKtIgmkSvXkfRrM_Rm3JMyirp91j9KAzvAIhynIuN3q7Or9T05zCELuHiabCNzWbrAJzpQQIzjjTo1A7ZR3wVFiW6z/s1600/Sulphur+Tent.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7IRKTwoRi1meKhE7eO00QLme8t6D3EyGReSoms-hUznR1h2mKojHKtIgmkSvXkfRrM_Rm3JMyirp91j9KAzvAIhynIuN3q7Or9T05zCELuHiabCNzWbrAJzpQQIzjjTo1A7ZR3wVFiW6z/s200/Sulphur+Tent.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><i>Sulphur Tent City</i></b></td></tr>
</tbody></table>
Arriving at the dinner the night before and meeting some seasoned veterans like Guy and Lucy and hearing their stories provided a mix of excitement and apprehension. Could I really pull this off? Guy had only been running Ultras less than 2 years and he already had quite a few under his belt---held on with the choice of 100 Miler buckles I am sure. Guy provided a lot of insight and really helped in finalizing my race plan. Start off slow he said. It was also my first time meeting the race directors, Tim and Andrea, and what an amazing pair. I would come to get to know them quite well over the course of the following day. They provided the utmost motivation and insight to continue, but, we'll save that tidbit for later. Everything was extremely well organized by all the volunteers and that was even more evident the next day.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKIChXqfhulrGOs2_f4tyAFUF51lYpEJxOXWZ4PUuhCSw6HpoJZG93hWiBsfHpRc-Ff-u-qN7GwGfPGzKiRkO2f-FyNHdO2Z_UO_SHGtBHaEcqNgPIMaSjIKtJJDCTjQWX2euqL7afWs2N/s1600/Sulphur+Mascot.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKIChXqfhulrGOs2_f4tyAFUF51lYpEJxOXWZ4PUuhCSw6HpoJZG93hWiBsfHpRc-Ff-u-qN7GwGfPGzKiRkO2f-FyNHdO2Z_UO_SHGtBHaEcqNgPIMaSjIKtJJDCTjQWX2euqL7afWs2N/s200/Sulphur+Mascot.jpg" width="112" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><i>Sulphur Mascot</i></b></td></tr>
</tbody></table>
Toeing at the start line the next morning, I was ready. I took off at a comfortable pace and heard someone say, I'm just going to walk down Martin Road and let myself warm up nicely. And, I recalled from the previous 50 Miler last year, how much havoc that Martin Road decent played on my quads. Little did I know, but, this runner with all her expertise would be my running partner for most of the race. The tips and encouragement that Robin provided along the way helped immensely. I don't think there was a person on the course that didn't know her and lucky for me, she was using this 100 Miler for training and was running a slower pace than her usual stride. In the 3rd loop when my legs were feeling off, sluggish and painful, she offered me a Tums and almost instantly, I felt better. Tums will be in my pouch for next year, amongst other things. It was great conversation that passed the time away. You meet such nice people with amazing stories at these races. <br />
<br />
<br />
By the beginning of the 4th loop, the heat had intensified yet again and we caught up with another veteran Ron. He was also feeling the affects of the heat and we collaborated and decided to walk the entire loop. I had met Ron at a previous Ultra, That Damn Hill, so it was nice to catch up again. Robin and Ron are the many faces of Ultras. You see them at all the big races. We had an enjoyable loop despite the conditions and even came across a snake in the grassy section. Snakes, I'm okay with, now June Bugs, that's another story. Despise them and the thought of them had not even crossed my mind at this point. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNuzdeG29BIXDB0-wdS6rWrT7_tzMR015Qni62L7-N5St76_2LOJ8aXrkZzZ0PP2pt00okeEf6kpA3elLgqthskjCl-jz8_ebqbqpK5Bwztzi_I89asjb8KgZmNtRAJx5GnNc1M29TFE9y/s1600/Sulphur+Collage.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNuzdeG29BIXDB0-wdS6rWrT7_tzMR015Qni62L7-N5St76_2LOJ8aXrkZzZ0PP2pt00okeEf6kpA3elLgqthskjCl-jz8_ebqbqpK5Bwztzi_I89asjb8KgZmNtRAJx5GnNc1M29TFE9y/s200/Sulphur+Collage.jpg" width="110" /></a>By the end of the 4th loop, I was still feeling pretty good, considering the heat and length of time already on my feet (considering I finished the 50 Miler in 11:35 the previous year). Upon making another ascent up Martin's Road hill, I found some additional support at the top. There beside Cornel was Susan, Jorg and Helen who had come out to support me. I sat with them and drank a Radler while I worked on releasing my heel blister (never had one there before-in fact-I never usually get blisters at all). When I started back down the hill, I thought, this is totally doable. I started into a walk and by the time I got to the Hermitage, I was feeling good and really picked up the pace into a nice run. I was thinking, where did this come from? Then, it was right around the area where we had run into the snake earlier, that it was too dark to continue running and on went the head lamp and back into a walk I went. It was shortly after that, that my calf seized, despite the salt tablets and lots of hydration through the day. Susan met me at the last aid station and was willing to walk with me through this last portion. Thank you again for that, Susan. Out came the June Bugs (you could hear the 2 of us scream as each one crashed into our headlamps) and the 3 Sisters to battle; while I struggled to keep it together to get to the finish. I knew I was done. My calves were obliterated. I'm not sure, if they buckled under over use or whether it was the unfolding climate of the day.<br />
<br />
At the top, when I told Tim I was done.....he said...oh no.....you're not done.......you have 3 more laps. He helped with trying to work through my calves and Cornel was there to take over. I think Cornel was a little disappointed that he wasn't doing the next loop with me as he had taken it easy on the 25k that morning, so that he would be in good shape to see me get to the finish. Well, as easy as he could considering his daughter Claudia was also racing the 25k and the challenge was on. Claudia was determined to beat her Dad this one around and that she did. Her training and determination definitely paid off. Well, just touching my calf at this point sent me reeling into pain. I was happy to admit that I completed 100km (my longest distance thus far) and I would not be continuing. Andrea also gave me a great pep talk and I am grateful for their attempts. As I sat with Cornel and Susan and drank another Radler, Cornel softly coerced me to try again. It took some time, but, no convincing was enough to get me back on my feet, well, until the pouring rain hit and then I didn't even have enough in me to run to the car. <br />
<br />
The next day after a semi restful sleep, we arrived to bring down the tent and gather our supplies and were fortunate enough to see the last 3 runners come in. It was Deborah, a gentleman and then Rhonda. Rhonda was the last runner and this was her first 100 Miler; to see her come up that hill, was so empowering that it convinced me to give it another try next year. I think I've also talked Cornel in attempting the 50 Miler. Well, truth be told, it didn't take much persuasion at all, come to think of it. See you at the Sulphur 2017.<br />
<br />
Happy Trail My Friends<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com2tag:blogger.com,1999:blog-4164050277993668082.post-30194333299794483842016-04-27T18:34:00.001-07:002016-04-27T21:07:29.354-07:0070 P2A<h3>
<b>70 K Paris to Ancaster Classic Cycling Race</b></h3>
<div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRGoHEBWzk4hHuX8Co2NeqOz-fZ4fhcpbWfedqUgzS6qabXqqByjW6Wfqw6o3L0tZxPZxPkUXcpdte8JpP5q-eIqATsimpcw9Lj39beR5UORbZQl2RZlcX9FxLTdob3z0N-yCW-7s8UYeO/s1600/P2A+Start.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRGoHEBWzk4hHuX8Co2NeqOz-fZ4fhcpbWfedqUgzS6qabXqqByjW6Wfqw6o3L0tZxPZxPkUXcpdte8JpP5q-eIqATsimpcw9Lj39beR5UORbZQl2RZlcX9FxLTdob3z0N-yCW-7s8UYeO/s200/P2A+Start.jpg" width="112" /></a>The fridge is becoming empty....not the contents, but, the postcards that adorn the front of it. Well, until Cornel finds some new races that he is anxious to try and let me tell you, there is plenty. I get weekly emails with links and YouTube videos of races all over the world, with the majority being held in North America. I have to admit, I am pretty fortunate to have found an equal when it comes to his sense of adventure. </div>
<div>
<br /></div>
<div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQS7klVMtZgYYCdg4R73Fzsa6NPxI3Fvzwq237aIaMbLw60OUshyphenhyphenDAEbfcfq_kr41eAKPHm_tkv3EeUx_ZCBabgqzh5ck2K7Qg0lEvnlgH32FxTnZEfHXQ5pcSmInXFmaZm0uazJGcUYIF/s1600/P2A+Final+Climb.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQS7klVMtZgYYCdg4R73Fzsa6NPxI3Fvzwq237aIaMbLw60OUshyphenhyphenDAEbfcfq_kr41eAKPHm_tkv3EeUx_ZCBabgqzh5ck2K7Qg0lEvnlgH32FxTnZEfHXQ5pcSmInXFmaZm0uazJGcUYIF/s200/P2A+Final+Climb.jpg" width="200" /></a>So, our latest race, was the 23rd edition of the 70k Paris to Ancaster. The course takes you over a terrain of rough farm lanes, trails and gravel roads. I must say, I felt like a kid again, with the amount of dirt I ate that day. The route takes the riders down dirt corridors with trees on either side and rolling hills of grass amongst the dirt and rocks, but, the sun was on your face and the robin egg sky blended into the green horizon. It doesn't get any better. I almost forgot to mention the mud pits; the last being the worst of all. I took my honey's advise and walked down the Powerline portion, so I wouldn't have to clean my chain and derailleur after making it through. Not sure that I would have kept the momentum going anyways, so I spared myself some time, but, mostly the embarrassment of being covered head to toe in mud. The course nicely finishes with Martin's Road, which is a climb of 1.3 km. I will get to see this road again (8x) in about a month when I attempt my first 100 Miler at the Dundas Conservation area.<br />
</div>
<div>
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqEwJSzo7YXvZkzbvtJt4zF3zl2fYZ19w6vI6YRliOKKH8g4dJPocoOBd5635S3Ax1gB6sg4qUAoVBDpE5dDObd6x-zNQyxNW8E2-_Zzj5FkbfbcGQtxjh4VUwPX5EeNC7RLt7zoPeoNrS/s1600/P2A+Screenshot+2.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqEwJSzo7YXvZkzbvtJt4zF3zl2fYZ19w6vI6YRliOKKH8g4dJPocoOBd5635S3Ax1gB6sg4qUAoVBDpE5dDObd6x-zNQyxNW8E2-_Zzj5FkbfbcGQtxjh4VUwPX5EeNC7RLt7zoPeoNrS/s200/P2A+Screenshot+2.png" width="160" /></a>We had fabulous weather considering how unpredictable the Spring can be. I was checking reports daily to ensure I would be mentally ready for the chance of rain or snow. Thankfully, the day settled on mostly sun, fortunate for me with the gear I packed. Cornel and I were in Wave 3, which nicely starts at 10:15. I have to admit, I love races where you also get to sleep in, or relatively speaking. We decided prior that Cornel would race and I would chase and this worked out essentially well for us as we both hit the times we were aiming for; if you subtract the time that we were delayed due to the course sabotage. Its a shame that someone had decided to cut down mature trees to prove some sort of wayward point. It takes all kinds, doesn't it and I'll leave it at that. </div>
<div>
<br /></div>
<div>
This was also my first race on a CX bike, after just getting it in March. I have to admit I love the <br />
responsiveness compared to my Mountain bike. It provides the ability for turning over the legs fast once you come out of a turn. Its got the power. Cornel felt it was appropriate for the race and as always he was right. I'm looking forward to our next undertaking, whatever that may be. </div>
<div>
<br /></div>
<div>
Happy trails my friends!</div>
<div>
<br /></div>
<div>
</div>
upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0tag:blogger.com,1999:blog-4164050277993668082.post-25051187717412403692016-02-19T22:01:00.004-08:002016-02-19T22:04:12.830-08:00Do More of What makes You Awesome!<i><b>Awesome defined......tempo runs! Don't worry, you'll be finished before your body evens knows you started. </b></i><br />
<br />
Tempo runs are the single most important workout you can do to improve your speed for any race distance. Long runs develop pure endurance, but, tempo running is crucial to your race performance because it rains your body to sustain speed over distance. The problem being, as runners, we rain our cardiovascular system to deliver oxygen to the muscles but we have not trained our bodies to use that oxygen once its present. Imagine doing the tango without a dance partner. In essence, you are missing the crucial detail. Tempo runs do just that; they teach your body to utilize oxygen.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNbajOSbn05By8wb48zHDKiVBEbGqagYZxFR6_NG0JygH9wK_fNBLYFx7Pj9_UiMQNOzm7UtvrE14Yg6XFwzZxqM38SOWACmsqFpBIC_sReSTeoCxsJe00k5_DKyfRNgG4strHXNWS66Sl/s1600/tempo.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="122" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNbajOSbn05By8wb48zHDKiVBEbGqagYZxFR6_NG0JygH9wK_fNBLYFx7Pj9_UiMQNOzm7UtvrE14Yg6XFwzZxqM38SOWACmsqFpBIC_sReSTeoCxsJe00k5_DKyfRNgG4strHXNWS66Sl/s320/tempo.jpg" width="320" /></a></div>
<br />
There are many ways of performing tempo runs, but, I prefer to use the progressive type and build on the distance. Its simple to perform and is in many ways more enjoyable as your body gradually warms up to your pace. You feel stronger through the middle portion and can typically finish at a faster pace. To do a progressive tempo, start with one kilometer (1/3 your distance) at warm up pace. Then gradually and evenly increase your pace over the next kilometer or second part of your distance at an easy endurance pace (60-70% of your maximum heart rate-you can hold a conversation). The last kilometer or final 1/3 of your distance is at race pace (90% maximum heart rate - just shy of breathlessness). <br />
<br />
This type of tempo run can also be divided by time rather than distance. It gives you the additional advantages of running while improving your ability. It will also help with those negative splits. You'll be running faster at the end of a long quality run.<br />
<br />
Note: Ensure that all speed work sessions begin with a dynamic warm-up and cool down routine. And, don't forget to stretch.upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0tag:blogger.com,1999:blog-4164050277993668082.post-11034142419046633792016-02-17T21:57:00.000-08:002016-02-17T21:57:12.615-08:00Life's a ClimbSuch a big hill to climb. Its a love hate thing, but something I will soon have to embrace. I'm about 3 months behind on my 100 Mile training and should be into hill training already. If I get a good week of consecutive runs next week, I should be good to begin. Here's some pointers if any of you are looking to rise to the challenge. <br />
<br />
Hill training will improve your training distances, anaerobic capacity and strength. Its essential to soar if you want to put the roof on your training. Uphill running helps us increase our stride length by increasing our knee lift. Our quadriceps and hip flexor muscle groups become stronger from lifting our knees higher. This effect carries over to when we run on flat ground, because the higher knee lift translates into a slightly longer stride length on level ground. <br />
<span style="font-family: inherit; text-indent: -0.38in;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTK2zyGBPniLJPNsJdc-S21JA0UJRu_2ora9L8pBWpnrRM15xTOp5hwa9dGfIyscflANNRixSJhGhv3_k_32iJh0NZdwunORzavV_g6X-1HaHwtOLBgGJpZz6jSUXH74UVmxx9YP1ugdSh/s1600/Hill-Workout.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="175" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTK2zyGBPniLJPNsJdc-S21JA0UJRu_2ora9L8pBWpnrRM15xTOp5hwa9dGfIyscflANNRixSJhGhv3_k_32iJh0NZdwunORzavV_g6X-1HaHwtOLBgGJpZz6jSUXH74UVmxx9YP1ugdSh/s200/Hill-Workout.jpg" width="200" /></a></div>
<span style="font-family: inherit; text-indent: -0.38in;">So,
if you run with longer strides using the same effort, it’s logical that you’ll
cover a given distance in a shorter time. Here’s an example using the 10K
distance for an 8-minutes/mile runner, who covers about 1.1 yards/stride.
Simply lengthening the stride length by 1 inch, (multiplied by the 9,090
strides to cover the 10K distance) shaves about 250 yards, or around 1 minute
off the time.</span><span style="font-family: inherit; text-indent: -0.38in;">The
faster and more powerful your foot-strike, the faster you’ll run and the more
steps you’ll have per minute. Hill sprinting improves the tensile strength of
your leg muscles, and thus enhances the recoil or return of energy from each
foot compression (g-force). </span><span style="font-family: inherit; text-indent: -0.38in;">There’s
also another way hill running can increase stride frequency—downhill running.
If done with short quick strides your neuromuscular system adapts to a faster
leg turnover, thus increasing stride frequency.</span><span style="font-family: inherit; text-indent: -0.38in;"> </span><span style="font-family: inherit; text-indent: -0.38in;">Let gravity do the work.</span><br />
<br />
Studies show that VO2 max (the ability of your heart and lunges to utilize energy) contributes significantly more to uphill running compared with horizontal running. This high VO2 max level incurred during uphill running is partly due to the increased demands of the lower extremity muscles, the largest muscle mass in the body. As aerobic capacity is improved from uphill training, you‘ll use less energy and oxygen at a given speed, or over longer distances—in other words your running economy improves. This derives from better coordination of your neuromuscular system. At the metabolic level, hill trained runners experience an increase in lactate threshold and anaerobic threshold. Lactate threshold is the point where lactic acid produced in the muscle is not metabolized as fast as it is produced. Hill running improves the strength and endurance of the quadriceps, hip flexor and hip extensor muscle groups—so the increased ability of these muscle groups to resist fatigue (lactic acid) shows through in the latter stages of races. You’ll slow down less, improving your race times.The benefit to you, it that hill trained runners don’t fear steep gradients in races because they have improved confidence from training on them. They mentally withstand the extra demands of hills in races and training to the point of eagerly anticipating hilly courses. <div>
<br />To maintain the center of gravity over the drive leg you need to shorten your stride slightly. Exaggerate your forward lean by bending at the waist to direct force up the hill, and bring your hands and arms up high (even as high as your ears), as if you were pulling yourself up. <br />Different gradients require different technique modifications: the steeper the hill, the more you’ll need to lean in to it and drive more powerfully with your arms. Run with exaggerated knee lift and push off hard with your glutes and ankles from your toes. Knee lift should be more exaggerated on steeper hills. On slight inclines run with a shorter, faster stride. Breath deeper when you run uphill. You’ll find in your early uphill efforts you’ll have to slow down. If you persist with this, going a little further up the hill on each outing at your faster pace, your breathing will get easier and your legs will not feel so fatigued and heavy. Eventually you’ll be able to crest the hill at the same pace you started at. <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj77bC9ta_oYxgs7SmLRn9tXfTdV-L0yqlJ6Tt-tWv6vbYAGqFcx1ap-mxmbwd-wV5G2W9TNMCcJrue8uIuieyVhG-7LV1RG578Guk4DWVusglKplKAQgQcYQ5GblwWRdd4NIG_jM4EGl4d/s1600/Hill+Image.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj77bC9ta_oYxgs7SmLRn9tXfTdV-L0yqlJ6Tt-tWv6vbYAGqFcx1ap-mxmbwd-wV5G2W9TNMCcJrue8uIuieyVhG-7LV1RG578Guk4DWVusglKplKAQgQcYQ5GblwWRdd4NIG_jM4EGl4d/s320/Hill+Image.jpg" width="320" /></a></div>
<div>
<br /><div>
<div>
The best way to think of hills is essentially like doing track intervals. Select a steady uphill slope up to 5% or 8% grade. It doesn’t need to be really steep. Do a number of repeats up it. Lean forward and pump your arms strongly. These repeats should be at about 85% effort, or close to your VO2 max. <br />Walk or jog slowly back down to the start. No hurry here, as you don’t want to jar your legs too much from the downhill running. You may even want to walk backwards down the hill to relieve the strain on your quadriceps.</div>
<div>
<br /></div>
<div>
<i>"After climbing a great hill, one only finds that there are many more hills to climb"</i> ~ <b>Nelson Mandela</b></div>
<div>
<br /></div>
<div>
NOTE: The information was prepared for my half marathon group. I received my personal training certifcation thru CPTN at Conestoga College.<br /><div>
<br /></div>
<div>
<br /></div>
</div>
</div>
</div>
</div>
upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0tag:blogger.com,1999:blog-4164050277993668082.post-73187856504929851872016-01-14T21:58:00.000-08:002016-01-15T22:54:45.336-08:0014 Day Sugar Detox<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvG5_JalTuTY9oGgIDgt2NroCgRUqNI1MmLGKVdgzVt0lT49TJrPrwgDd01YxM3ayBWIpOvN4HPiB5XSfQBWAdWyj7i77BfIlDOY4AwammdvUgRoi1bZvF9IDXrLHYl3ylARGNNvcorQCI/s1600/Sugar+2.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvG5_JalTuTY9oGgIDgt2NroCgRUqNI1MmLGKVdgzVt0lT49TJrPrwgDd01YxM3ayBWIpOvN4HPiB5XSfQBWAdWyj7i77BfIlDOY4AwammdvUgRoi1bZvF9IDXrLHYl3ylARGNNvcorQCI/s200/Sugar+2.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">How Sweet it is!</td></tr>
</tbody></table>
Well, onto another year of attempting to get through 2 weeks sugar free. This year I have allowed myself fruits though, unlike the last. It makes it easy to focus on having real, whole fresh foods when you attempt to break the cycle of carb and sugar cravings. A key component to breaking that sugar cycle and gravitating towards those quickly absorbed sugars is ensuring that you get at least 8 hours sleep. That's part of the problem. I don't sleep enough and then crave sugary snacks and caffeine is ginormous amounts. How many of you are the same.<br />
<br />
Carry a snack pack with a supply of nuts, seeds, jerky, etc. You never know when you'll be in a spot where you are unable to access a healthy food choice, so be prepared. I hit this in day 2 and wasn't prepared. I was lucky and kept the sugar demon at bay as I was able to get pulled pork and placed it between tomato slices. There was literally nothing else that fit the bill, so if you're attempting this, be prepared if you want to be successful. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8kWdo20G3wLioUkRD0rw8yeny1ZeiRrupy-BokmEPxiaDzKCX7VQHp5_yMxPfK7rFqmMA3ajCwrEX7JhVPQFWN2IXojHGuzCvWDSGFcBxydw46s61MLkEnznT81Hj0JTeTWATvP8shOcd/s1600/Sugar-1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="115" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8kWdo20G3wLioUkRD0rw8yeny1ZeiRrupy-BokmEPxiaDzKCX7VQHp5_yMxPfK7rFqmMA3ajCwrEX7JhVPQFWN2IXojHGuzCvWDSGFcBxydw46s61MLkEnznT81Hj0JTeTWATvP8shOcd/s200/Sugar-1.jpg" width="200" /></a>I think the most difficult part was the absence of wine. For those that know me, you can recognize the difficulty I endured. The fact that alcoholic drinks are full of empty calories and have no nutritional value is bad news for the waste line - otherwise known as my sugar sack. One drink may have the recommended daily intake of sugar. If you're concerned about alcohol and the effects on blood sugar, try alternating each drink with a glass of water. It will help keep you hydrated and clear headed. This is always my goal when I start out.<br />
<br />
Now that my diet is in check, its time to start focusing on some serious training as there is a new race added to the agenda. Cornel and I are doing the 70k Paris to Ancaster bike race.<br />
<br />
Happy Trails My Friends<br />
<br />upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0tag:blogger.com,1999:blog-4164050277993668082.post-61471423829952214032016-01-01T21:46:00.002-08:002016-01-15T22:59:08.835-08:00From Christmas Trees to Resolutions<br />
<b><i>O Christmas Tree</i></b><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYKwCUSt1Pm6F_YKotmGQPYqsNnyI9nDUg37l8kJPG-XACJNZbTu3HX1yQVpLD4Dzj11w2LSeNCXjaeBSLN1cnhr4pXFr2CRIcHdKh2Q-8Wjvil3s1dXjmUEGpFVr0rntPYQUIcKM_maFs/s1600/Accent+Table.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYKwCUSt1Pm6F_YKotmGQPYqsNnyI9nDUg37l8kJPG-XACJNZbTu3HX1yQVpLD4Dzj11w2LSeNCXjaeBSLN1cnhr4pXFr2CRIcHdKh2Q-8Wjvil3s1dXjmUEGpFVr0rntPYQUIcKM_maFs/s200/Accent+Table.jpg" width="112" /></a></div>
Thoughts for next year (as I missed the initial mark on this year), when you are decorating your tree. Look to your room furnishings to determine the color of your decorations. Keep with the main colors in the room whether that means pulling from accent pillows or artwork. Keep it natural if possible and add metallic hints of gold or silver or both.<br />
Continue bringing the accent colors onto mantels, tables or other surfaces. Think beyond the ordinary colors of red and green and harmonize hues with what you have within the room and you'll create something very eye pleasing. The use of miniature conifers or cypress trees can be placed around your room and try filling bowls and other items with shiny ornaments.<br />
Now, whether you decorate your tree with assorted balls or with an eclectic ornament collection gathered over the years. In this case, I purchase a new ornament for my grandson each year from Pier One. They have such a great variety of hand painted ornaments from different countries. This year, it was one from Romania (just happens to be Cornel's native land).<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinn8gYShVh-RuN6hqQoy8vuO8eCC3BJEqQczaGesVmPUVSEzVIsFapRHRZqW0XGaXKBA1goREP1n0tDC6MrDEREEcaeQKodur7LowM8lls0-ueNTv0Sbb5N7hqe1Cie-DDo7rD1cDRsqh_/s1600/Garland.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinn8gYShVh-RuN6hqQoy8vuO8eCC3BJEqQczaGesVmPUVSEzVIsFapRHRZqW0XGaXKBA1goREP1n0tDC6MrDEREEcaeQKodur7LowM8lls0-ueNTv0Sbb5N7hqe1Cie-DDo7rD1cDRsqh_/s200/Garland.jpg" width="116" /></a>Leafy garland on the stair railing completes the room by adding additional natural elements. I've added cream magnolia's and a gold bow to further tie in the room color and accents. Just be creative and use things that you have access to. Pine cones are a great addition and usually plentiful. They can make a nice addition to your tree or garland (try spray painting with artificial snow or with gold or silver).<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4EHQgjEL4QBdljTw3lQwvZhXoH2obvGoeycrzq2F06t-9E1OL43x0pnNtO_1IkvIqnb9RYAO-IQQKTHrYNs-Jr5t8DcQKKVo8l50xnsFqO06gcpvHxEwWgSduVa3Kd7ig1E8XYIYXyYdW/s1600/Tree+2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4EHQgjEL4QBdljTw3lQwvZhXoH2obvGoeycrzq2F06t-9E1OL43x0pnNtO_1IkvIqnb9RYAO-IQQKTHrYNs-Jr5t8DcQKKVo8l50xnsFqO06gcpvHxEwWgSduVa3Kd7ig1E8XYIYXyYdW/s200/Tree+2.jpg" width="112" /></a>Most importantly, remember the true meaning of Christmas and don't bring your tree down too early. January 7th, the day after Epiphany is a great time to consider packing it all way. Besides, why not enjoy the time and effort you created with your family by leaving it up as long as possible. <br />
<br />
<br />
<b><i>New Years Resolutions</i></b><br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz0HEvFNANcQF36tZgd-K9FW8CenHyzfcBcBrziWdnVDH0bciz452QyEP0jYrnZ97-mYIq08f-2M4jqP95bott3WPU3EC_ppDNAcKobZV_1Cjfh4RvJef8VrFWBtfLms1DkOhSXSnhow3Y/s1600/Resolution.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz0HEvFNANcQF36tZgd-K9FW8CenHyzfcBcBrziWdnVDH0bciz452QyEP0jYrnZ97-mYIq08f-2M4jqP95bott3WPU3EC_ppDNAcKobZV_1Cjfh4RvJef8VrFWBtfLms1DkOhSXSnhow3Y/s200/Resolution.jpg" width="112" /></a>Bringing in the New Year has the advantage of late night gatherings with friends and loved ones and that final holiday food binge-at least we would hope. Then we rack our brains in finding that resolution that should probably already have happened. I can be a habitual procrastinator, so this is a helpful time of year for me. I seem to have gained back my sugar sack (I have an adamant sweet tooth that screams to be satisfied), so, as I prepare for the Sulphur Springs 100 Miler, I have been thinking about eating healthy again and putting the proper fuel into my body. I guess now is a good a time as any to start. What goals or resolutions did you set? I would love to hear them. Also, in thinking about making those healthy choices and having convincing friends (Heather has talked me into a few races over the year-usually with wine), Cornel and I decided last minute to run the Resolution Run on New Years day. I was happy to push through a 5 k in just over 28 minutes and Cornel, the over achiever, ran 10 in a very respectable 55 minutes; even accomplishing a negative split. I believe I can be accredited to helping him in this achievement as he stayed with me for the first 5. All in all, it was a great run and I met a wonderful woman by the name of Carrie in my cool down loop. I'll be looking for her in some of the other local races. One of the things I love about running-its very social. <br />
<br />
Wishing all a happy and healthy 2016,<br />
Happy Trails my Friends<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguEJv4hy0VEimL10Bsb6cq4od1eK3qxwhQwp2UCwWVeeN4fVGkHRLrDPMwbBBEY0EL5wU9X0s2cPxTKi_HdV1vyj23BIcHG1ZKAuXPqwFlWc6F0vXupWZ6oDKCe002SAytb1Bn-CdCF5vW/s1600/Resolution+Run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguEJv4hy0VEimL10Bsb6cq4od1eK3qxwhQwp2UCwWVeeN4fVGkHRLrDPMwbBBEY0EL5wU9X0s2cPxTKi_HdV1vyj23BIcHG1ZKAuXPqwFlWc6F0vXupWZ6oDKCe002SAytb1Bn-CdCF5vW/s200/Resolution+Run.jpg" width="112" /></a></div>
<br />
<br />upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0tag:blogger.com,1999:blog-4164050277993668082.post-27018986171229872792015-12-30T21:38:00.000-08:002016-01-15T22:56:45.022-08:00Now, For the Rest of the Story!<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCOpXo4BmWBQ87ZjIjNYkTC196xFmOiGKPo4gemcXLlt1McdNwy3gpJWfXTVWF2z2R_WuNG7tilHD4yuuIWtGe3mqzBCRPz2BRIuXVCMkhxBf8d9FDsJB_3b6H8LukWy23vJ6lHE0IHnjr/s1600/IMG_20151226_193924.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCOpXo4BmWBQ87ZjIjNYkTC196xFmOiGKPo4gemcXLlt1McdNwy3gpJWfXTVWF2z2R_WuNG7tilHD4yuuIWtGe3mqzBCRPz2BRIuXVCMkhxBf8d9FDsJB_3b6H8LukWy23vJ6lHE0IHnjr/s200/IMG_20151226_193924.jpg" width="160" /></a>One of the main reasons for signing up for the Boxing Day 10 Miler was that Claudia (Cornel's youngest daughter) was coming home for Christmas. Claudia is a very active and vibrant young lady (so full of life as I found out on race day) and like her Dad, she enjoys a very active lifestyle, full of hiking, cycling and running; well and whatever else she can squeeze in. She currently lives in Vancouver and attends at the University of British Columbia. As she progresses in her studies, she will be a great resource for our racing nutrition, so stay tuned for that. <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpmyyu1T4mOlHRt8BlahO-FrssmbZCbsARSQtoDwQiY3aXkMg3Ad7Ev9nR-5X8LFio-ijNu9XdX8j-0pIlOlcP3cU_KYHQc002UgbLHAdO4yRmFXHYnjyuzrUZZEvM1iY01IXNawm8TBuI/s1600/Claudia+Gold+Buckle+Age+Group.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpmyyu1T4mOlHRt8BlahO-FrssmbZCbsARSQtoDwQiY3aXkMg3Ad7Ev9nR-5X8LFio-ijNu9XdX8j-0pIlOlcP3cU_KYHQc002UgbLHAdO4yRmFXHYnjyuzrUZZEvM1iY01IXNawm8TBuI/s200/Claudia+Gold+Buckle+Age+Group.jpg" width="150" /></a>She, like the rest of us had started out with the best of intentions, but, those dreaded mid terms were omnipresent and so, her training runs also suffered. It was hard for me to notice though. Also, like her Dad, they have a natural running form that makes them a little faster. I have to admit, it was on account of trying to run along side her and share in her first race experience that I started out with that sub 5 min pace. Fortunate for me, I do the 10 and 1 program and lost her after 10 minutes. I was then able to settle into my own personal and much slower pace. As life shows us, sometimes, things just work out for the best.<br />
It was her longest run to date, but, as her endurance and mental stamina prevailed, Claudia took first place in her age category of 19 and under, winning her a gold belt buckle in her very first race. Cornel and I were so overjoyed to be part of this experience. It appears that someone will be returning next year to defend that title in the next age group category and also beat her Dad, who only finished a mere 6 minutes ahead. So proud of you Claudia! Also, important to mention, our goal is to be well trained for next years race.<br />
<br />
Happy Trails my Friends!<br />
<br />upandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com1tag:blogger.com,1999:blog-4164050277993668082.post-58954487118779534032015-12-30T17:01:00.003-08:002016-01-15T22:55:46.066-08:00The Under Trained<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_Pyp1rl3iV0iVTYlQbgGlqQhPABR5Vt4DimTi2CFKmQEmJXURN-IP6YIIWs2_3J97-ms-fpuDz4BfOz85OIbP1pfhf5GV_137U9hyP9dDwjJ1uDntzUpCftalXm6AtA0NXERXu80BZeO8/s1600/Tips-for-Racing-Undertrained.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_Pyp1rl3iV0iVTYlQbgGlqQhPABR5Vt4DimTi2CFKmQEmJXURN-IP6YIIWs2_3J97-ms-fpuDz4BfOz85OIbP1pfhf5GV_137U9hyP9dDwjJ1uDntzUpCftalXm6AtA0NXERXu80BZeO8/s200/Tips-for-Racing-Undertrained.jpg" width="193" /></a><br />
<br />
How much training is considered too little? Does it depend on the distance or on the amount that you push it? If it happens to be the latter than my body is cooperating quite nicely. My partner Cornel (you'll hear him referenced many times in my blogs) has said that we are not able to do any further races without doing the appropriate training and yet, here we go again. <br />
The Boxing Day 10 Miler race was a great thought when we considered it back in late October or early November. Easy to get in 3 runs a week, right? That changed into one run a month in November and two in December. Maxing the distance in those runs at around 5 km as I didn't want to push it too much. I will do that on the next one. Sure, then life gets in the way. Why does time move so fast after 40? <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsV65VZeTio09hyjQU1FPdmtqAN2kPQOencoTJasmvd5Xkh1KU6J4xCQn9Htq0TM5DYatqdooEYxFvOAs7fzY3cIfMTZfvCKdClDW18KVpgbYCFO-QdgXGrGIT5GAH0Iku_fjMVKQzPJ95/s1600/Running+Shoe+Close+Up+360x240.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsV65VZeTio09hyjQU1FPdmtqAN2kPQOencoTJasmvd5Xkh1KU6J4xCQn9Htq0TM5DYatqdooEYxFvOAs7fzY3cIfMTZfvCKdClDW18KVpgbYCFO-QdgXGrGIT5GAH0Iku_fjMVKQzPJ95/s200/Running+Shoe+Close+Up+360x240.jpg" width="200" /></a>Well, as I always said in my clinics and the mantra I have used in more than one race, "a finish is still a finish". The one benefit in racing under trained is you tend not to push it as you fear risking an injury for that next race, so you finish without breaking much of a sweat, which means dry clothes. This is a positive when its only 4 degrees outside. The other benefits of running at a 60-70 max heartbeat, you can talk a lot; or at least to anyone that is willing to listen. Its enjoyable, you notice things and the people around you. <br />
Well, just be sure to start off slow.....or when you look down at your Garmin and you're running a sub 5 pace, ease up as you're running way to fast to get through it. All in all, finishing at the half way point of your gender and age group is satisfying enough for lacing up. Good thing you showed up.<br />
<br />
Happy Trails my Friendsupandrunningwithdebhttp://www.blogger.com/profile/18157738724616676236noreply@blogger.com0