CRR - Learn to Run

Has Anyone Seen My Bodyglide?

* * * No? Shucks.

While I hunt for my missing chafing reduction product, here are some hot weather tips for you. They are in no particular order, and from my own personal experience:

1. If you think of it ahead of time, freeze some (1/3 to 1/2 full) water in your water bottle. Keeping a couple of these in the freezer is a good idea.
2. Remember to top up and actually bring the frozen water bottle along on the run.
3. Use a belt or some sort of hydration carrying system to carry your frozen water - this helps prevent frozen-hand cramps.
4. Add some sports drink powder or an electrolyte replenishment tab to the water if you think you’re going to be sweating a lot. Your stomach can process the liquid better if your mineral reserves are not depleted. Keeping your electrolytes balanced while sweating profusely is a scientific experiment that is good to work out with yourself. Balanced electrolytes will also prevent cramping muscles, should keep your extremities from swelling so much, and you’ll feel better overall. I’m no expert on the science of it, but I’ve included a link below which you might find helpful.
5. Keeping your feet from swelling and chafing can help prevent blisters.
6. Use a chafing prevention product in key places. If one sweats enough while one is out moving for long enough, one chafes. Vaseline can sometimes help, but doesn’t last long. I’ve been known to substitute a stick antiperspirant in a pinch.
7. Don’t forget the sunscreen or to cover up. If you are allergic to sunscreen products, there are other ways to block to the sun.
8. Wear a hat. Some folks prefer visors, but I like a hat. Wetting down your hat, and sometimes a cool bandana around your neck or wrist can go a long ways towards keeping you cool.
9. The more you run in hot weather, the more your body will learn how to compensate for it. Keep your first few really hot runs short, and soon you’ll find days you used to think were too hot aren’t so bad.
10. Get out early or run late, to avoid the heat of the day. Use that hot mid-day time to organize your gear for the next hot run.

Go here for a more comprehensive list of hot weather running tips, and please feel free to chime in with your own favourites in the comments below.

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Make Social Running Part of Your Lifestyle

Consistent runners know their activity isn’t just exercise; it’s a part of who they are.

Many attend and support events where they meet more people who think like they do. I’m an “only runner” in my family, but I find support, inspiration and camaraderie when I hang out in person and online with runners on message boards and blogs.

You might think of running as a solitary sport, but consider this: The more runners you know, the better chances you’ll have of finding a buddy to get you out the door on a day you might otherwise stay in.

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Summer Running & Goldilocks

Just a reminder that Tuesday (and sometimes Thursday) group runs are continuing throughout the summer from the Edworthy Park location, rain or shine. Workouts can be modified for new and “chronically beginning” runners. What are you training for?

Speaking of training goals, do you need a “Goldilocks” goal race for later this summer? Say, something local, not too big, not too small, not too long, not too short, not too cold, not too hot, not too hilly, but still scenic… The Robert Hamilton Memorial 5 & 10 miler could be “just right” for you.

Oh yes, one more reminder that Volunteering is Motivating! It’s also a great way to meet potential running partners who can help pull you off the couch. There’s still time to sign up to volunteer for the Calgary Marathon here, and for the Robert Hamilton Memorial Race here.

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Pathway Tip #1

Keep right unless you’re passing someone.

(photo courtesy of Dawn Henry)

If you want to get around slower pathway users, first do a shoulder check for bikes or other faster runners around you, and call ahead to those you’re passing “ON YOUR LEFT”, especially if it seems like they might wander into the passing lane.

Many of the people strolling along our beautiful pathways are new to them and might not be listening for you, so allow room and time for surprised, confused reactions if you’re approaching very quickly.

Don’t forget to listen for other faster pathway users coming up behind you, as well.

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More Fun

The 10k group is planning a potluck BBQ in Edworthy Park after the workout on Tuesday, June 17th. Don’t let the workout scare you - beginners can modify it to their ability.

Bring something to share, like a salad, bag of chips or some smokies. As long as Davey remembers the wood, we’ll have fire to cook stuff!

If the weather turns out to be terrible (like in ‘06), we can head over to the Lazy Loaf.

If you’re on facebook, check out the event page and RSVP there. Otherwise, feel free to comment below to let us know if you’re coming and what you might bring.

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Excuse Amnesty Run Report

We had some fun at Excuse Amnesty Night on Thursday. We wrote down excuses that have kept us from running. We laughed and took pictures.

Then we strung the excuses on a tree (merry excusemas!) and ran away from them!

The skinny-fast 10k group ran up through Edworthy Park into Wildwood and we never saw them again. They must have had a good, solid run. It was a beautiful night for it.

Trish, Sarah, Fiona, Dawn and I ran and walked and talked along the river pathway for about 40 minutes and saw 19 baby goslings in one little flock. We even had some virtual participants, who gave up bear tossing and overcame one too many Oreos to join us from afar.

Thanks to Dawn for posting lots of great photos of the event on flickr!

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Volunteering is Motivating

I know, you’re busy. You can barely find the time to run! Still, consider this:

1. Have you ever crossed a finish line?
   Yes (What a BLAST!)
   Imagine experiencing that thrill hundreds of times within one morning. Woohoo!
   No?
   You’ve heard it’s fun, but you don’t get it. It’s not like you’d win.
   (Work one finish line. It will change your life.)
2. Have you ever missed a turn on a race course? or gotten thirsty? or wished for encouragement during a race?
   Yes (tough day)
   You know how much impact volunteers can have on a racer’s experience.
   No?
   Getting caught up in the race experience from “the other side” can be very inspiring. If you’re not careful, you might end up wanting to race it yourself.
3. So many races; so little time.
   How do you prioritize which races to use in achieving your goals?
   Race some, volunteer at others.
   Volunteering at a race you’re curious about, but aren’t ready to try yet, can help you decide if you want to budget training time and money for it next year.
4. Make friends.
   I can’t tell you how many intriguing people I’ve met while handing out race packets, serving pizza, taking down finish lines, assembling prizes… Don’t get me started.
5. Sign me up! (examples below)
   
   • Spend a gorgeous day in the mountains. Car-pool, bring a friend… The Banff-Jasper Relay has a fantastic volunteer offer for June 7th.
   • The Calgary Marathon needs 1000 volunteers. Even if you’re running one of the July 6th races, there are ways to help in advance.
   • Excuse Amnesty Night needs a “judge” or two. Help make the May 29 event a little more fun. Contact me for details.
   • Check the CRR race schedule for events that pique your interest.
     (I’m biased towards this one.)
   • Running volunteering is not limited to event support. Contact the CRR board or respond in the comments below to find out how you can help.

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Calgary Roadrunners Club Night

Next Thursday, May 15 is Calgary Roadrunners Club Night.

This is a monthly event when we go for a nice social run by the river starting promptly at 6:30, and then gather upstairs at the Key West Bar & Grill downtown for supper. Newcomers and regulars welcome.

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Excuse Amnesty Night May 29

“I caught a cold”

“My dog ate my shorts”

One of the frustrating things about following along in a learn to run group is that not only do the individuals come from different fitness levels and backgrounds, they develop and improve physically and mentally at different rates.

“I don’t want to hold anyone else back”

“I don’t know anyone who goes my pace”

Add to that a week or two of suffering through a bout of flu, or a particularly stressful, overtime-laden week of work, or a family crisis, and suddenly the group is running 9 minutes at a time when you’re back struggling with 3’s & 1’s. Hey, wait up!

“I just ate a burrito”

“I haven’t eaten yet”

There are so many obstacles that can get in the way of building running into your routine. What has kept you from getting out this spring?

“My GPS/mp3/watch battery died”

“It’s too hot/cold/wet/dry/hilly/flat/far/sunny/cloudy/windy/slippery/hard…”

Now, flip that thought, and think to yourself, “What will I (or have I) overcome in my quest to build regular running into my life?”

“My (insert body part of choice here) aches”

“The jogging stroller pulls to the left on Thursdays”

Write it down. Then bring your written excuses or obstacles, however big or small, and trade them in for a group run, free of charge, on Thursday, May 29, 2008. Meet at the Edworthy North Parking lot at the south end of Shaganappi Trail, at the picnic table south of the bathroom building, at 6:30 PM.

Various distances/paces will be assigned, depending on the creative, enormous, serious, humourous nature of the excuses. Even if you can only run 30 seconds, come. We’ll have some fun, and run.

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Getting Out There, Fartleks, & Police Half

Stepping outside the door, especially in this week’s weather (yes, I know it’s April) is winning more than half the battle when it comes to running. Earlier this week a couple of our new Penguins were not sure about coming out to run on potentially very slippery terrain, due to the snow and re-frozen ice. Here is my response:

“If you were experienced cross country runners with proper trail shoes, I would definitely encourage you to come out and run on terrain like today’s.

You’re not.

Yet

Still, I would probably show up and walk, with some running thrown in where the path is clear. When spring finally does come, this experience will make you so much more grateful for solid ground and “just a little rain”.

It will do you good to get out there, meet the die-hards, support each other, and set Tuesday nights into your routine, even if it means a 20 minute brisk walk and a coffee afterwards. Last night only one person from my Learn to Run class showed up. We went out for a 20 minute walk and it turned into 40, with some trotting involved.

Showing up is more than half the battle. Once you decide to do that, the rest comes along with it.”

Here is a response I received later:

“Just wanted to say that I really enjoyed the run yesterday and I’m grateful for all of the encouragement! Thanks!”
It made my day.

While I’m here, I need to pass on a hilarious post from an American runner. She’s not in Calgary, but she’s got an amazing story, and I know you’ll enjoy her funny advice on How to Run Fartleks.

If anyone who is reading this is doing the Police Half Marathon this Sunday, I wish you my best. Watch out for the snow at the bottom of the hill heading into the Weaselhead, and remember when you’re heading up the hill out of the park:

“You only have to run it once.”

Have a great weekend!

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