Coach Phil’s Blog

Last weekend before Canada Army Run!

September 8th 2011

September 8, 2011

So, here we are, with the leaves starting to turn and the last weekend in front of us before Canada Army Run! In other words, your last long run before race day, and your last chance to get used to your nutrition and hydration (we used to call them food and water).

Race day is all about being confident in the km’s you’ve put in to get ready for the race.  Here are some tips to get you to the end of your race next weekend.

1. On race day, remember to stay with whatever you have been doing during your training runs and walks. Never try out new sport drinks or nutrition on race day, in case your system doesn’t react well.  You could end up getting cramps or worse! If you have been carrying a fuel belt or water belt during your training runs and walks, wear it on race day; even though there will be plenty of water stations along the route, it will keep you confident and in a routine.
2. Make sure to wear the clothes and shoes that you’ve been wearing for the last few long runs and walks and continuing your 10:1′s. All of this will help ensure that when you get to the starting line you know that you will finish upright and smiling!
3. Also, have a Plan A and a Plan B. Plan A is the best-case scenario – when you have the perfect race day. Plan B is your strategy if things start to go south a bit … cramps, fatigue or if the weather is less than ideal. By having a couple of race strategies in mind when you start, you will be mentally ready for whatever comes your way and you won’t have to deal with losing your focus along the way.
4. Confidence comes from preparation and you can only think about what you have done leading up to the race. Most people will have missed some of their training because of work, family, injuries, or when life just got in the way. If you managed to average three runs a week, don’t start wishing you had run four-to-five times a week. Instead, focus on being the best three-day-a-week athlete you can be.
5. If you have a training partner, make sure that you determine your race day strategy before you start. What are you going to do if one or the other starts to either struggle or feel really good? Will you stay together or is there a point at which you will decide to finish on your own?
6. If you have friends and family coming to watch, make sure you plan where they are going to watch along the route and where you will meet them after the race, so that you aren’t worrying during the race about how or when to find them.
7. If you are meeting your training partners, make sure you pick somewhere central but that isn’t the same place as everyone else, like the Terry Fox statue across from the Hill!
8. And last, but not least, stay relaxed, run upright and tall, and be confident.

You have made it this far and after this weekend’s long run, it is time to let nature heal you and make you stronger than ever, so that on race day, you are ready for peak performance! The Saturday morning before the run, plan to come to the 3K Friendship Run (9 a.m. in front of City Hall, at 110 Laurier Ave West). Meet this year’s pace bunnies, get some running tips from John Stanton, and do an easy 3K run or walk through the final stretch of the race.

I would say good luck, but I know that you have prepared so won’t need luck to have your best race!

And above all, remember that it is a blessing to be able to run and to be able to run and walk with some of the brave military heroes that will be participating in the injured soldier start. Make sure to say thanks and to cheer them on. That truly is what makes this such a special event for all of us!

Heat Warning!

July 21st 2011

July 21, 2011

Hello everyone! We are approaching record high temperatures this week in Ottawa, hitting the 40-degree mark with the humidex! This is a time to use extreme caution when training and to remember it is not as simple as just drinking water along the way.

Canada Army Run is still a few months away, so if you have to miss the odd run or reduce the mileage in order to make sure that you are safe out there, it isn’t a problem.
The upside is that you can consider doing something different with your workouts, maybe hitting the gym for a spin class or a swim or a pool-running session. You can still get a workout in while having some fun and having access to water and a quick cold shower afterwards!

Here are some tips on training in extreme hot weather that John Stanton included in his best-selling book Running: The Complete Guide to Building Your Running Program, which you can pick up at any Running Room location.

• Drink at least 2 cups of water before you run and one cup every 15 minutes during the run.
• Water works best for runs under 3 hours, but over that a sports drink is best because it will replace lost electrolytes and provide some fuel (sugar) for exercise. If you are going to use a commercial sports drink in a running event, be sure to try it in training first.
• Wear a vented cap, sun visor, sunglasses and protective sunscreen. If you are sun- sensitive or concerned about sun exposure, wear some of the new long-sleeve Coolmax or FitWear shirts. They are both safe and cool and can provide some UV protection as well!
• Lubricate your underarms and inner thighs. Gentlemen, Bodyglide your nipples and ladies, the bra line. This will reduce chafing, a common problem in the summer months.
• Avoid the use of alcoholic beverages. They will only make you feel warmer because the calories are burned quickly, raising your metabolic rate and body temperature. Alcohol is a diuretic bringing a risk of dehydration.
• Adjust your intensity to the temperature. In extreme conditions, slow down your pace.
• Increase your intake of vitamin C. It is a natural and effective defence against heat stroke, cramps, prickly heat rash and exhaustion.
• Let someone know your route if you are running alone. Better still, run with a buddy. You’ll run with less intensity and it will be more social.
• If you plan to race on a hot weather holiday, give yourself 4-5 days to adjust to the heat.
• Early mornings are the best time to run. Sunset runs can catch you out in the dark.
• Water running can be a very social and a cool, high-quality workout.
• Include lots of fruit in your diet. Watermelon, oranges, bananas and strawberries are a good way to take in vitamin C and potassium, two nutrients that are lost when we sweat.
• Take a fresh change of clothes with you if you are running out of a park so you don’t get chilled after the run.
• Savour the odd low-fat frozen treat to reward yourself for keeping the daily workout fun.
• Skim milk is also a great cool drink. It contains a very low fat content.

Have fun, stay safe and this extreme hot weather will pass, hopefully getting cooler by race weekend in September!

Coach Phil

Be an inspiration for others!

July 14th 2011

July 14, 2011

As expected, registration for this year’s Canada Army Run is already way ahead of where it was last year at this time. In fact, the half marathon is already 75% sold out! This means that if you or anyone you know is planning to sign up to race, you had better go right to the registration page and do so now!

Canada Army Run is such a great target to help keep you motivated to train throughout the summer. Knowing that you will be running shoulder to shoulder with some of Canada’s finest men and women in uniform makes this race very special. Also special is the chance to cheer on the injured soldiers and other athletes with disabilities, who start both the 5K and half marathon about 15 minutes ahead of the mass starts. From first-hand experience I can tell you that seeing our injured Canadian heroes walking, rolling and running ahead of the rest of the field is very emotional. For inspiration, there is nothing else that comes even close if you are a runner.

If you are running (or even walking!) in Canada Army Run, you too have an opportunity to inspire others and act as an agent of change, so I throw out that challenge to everyone.

I challenge you to be a role model and an inspiration for today’s youth, who need to be encouraged now more than ever to get out and be more active. Many kids are becoming obese and are increasingly at risk of Type 2 diabetes. In fact, today’s kids will be part of the FIRST generation in the history of mankind that could see their parents outlive them!

The 5K distance is manageable for most people, so encourage all of the kids in your life to train to run the 5K on September 18. If you have kids, Canada Army Run, like Ottawa Race Weekend, is a terrific opportunity to participate as a family. I have seen countless families spanning three generations crossing the finish line together, and it always inspires everyone around them to get involved.

Or, think about getting a group of kids from your neighbourhood together, and taking them out for a group run a couple of times a week to help get them ready for race day.

Health care and wellness are things that we have some control over, and by getting others involved it gives them the chance to meet the soldiers, to make new friends and to participate in such a great event. By getting others involved, you will be making a tangible difference in their lives, and it will also make you feel good knowing that you are an agent for change!

Have fun, keep moving and get the message out to your own kids, to your friends’ kids, and to the neighbourhood kids that fitness is fun and social. In the short term, it will get them off the couch and away from the television, and in the long term it could steer them towards a lifelong passion for running, fitness, and health.

Stay Wet, Stay Dry. Summer Running is Here!

June 20th 2011

June 20, 2011

Well, almost 40,000 runners and walkers finished the Ottawa Race Weekend events, despite facing both heat and rainy weather. Congratulations to all! The next major event focus for many, particularly those in Ottawa, will be the 2011 Canada Army Run half marathon!

Since we can safely assume summer is here to stay, here are a few things to consider to get yourself ready:

Technical fabrics. – Although Coolmax is a trademark, it has become the generic catch-all word for synthetic technical materials and most sports clothing manufacturers produce similar quick dry and breathable fabrics that offer everything from UV protection to built-in reflective coatings. The general rule is to never have cotton against your skin when you are exercising because it can absorb seven times its weight in perspiration (which is why cotton makes a terrific bathtowel!). Synthetics, on the other hand, only hold their own weight and will allow sweat to either evaporate or simply run down and drip off. These materials are also colourfast and wrinkle-free, which means you can pack your running gear in your briefcase and bring it out for a run while still looking freshly laundered.

Coolmax socks are even more important because they can help prevent blistering and the build-up of bacteria. The most popular of these socks are called “double layer,” because they are actually two thin Coolmax socks stitched smoothly together; this allows the sock to rub against itself instead of your skin, helping prevent blistering. In addition to reducing friction, these socks also make your running shoes fit better and reduce the build up of moisture, so they’re dry again before your next run.

Carry water! – While the water fountains have been turned on along the Rideau Canal, if that’s where you’re running, you should get into the habit of wearing a hydration pack when you’re out training. The warmer the weather, the more important it is to carry water. And, remember, the bigger you are, the larger the surface area you have, so the more sweat that will be produced to try and keep you cool.

There are many different varieties of hydration packs available – from single-bottle holders to ones that carry four small bottles and have pockets for gels and keys. Find one that fits properly and doesn’t feel like it is falling down all the time. A good rule is that if you are out for more than an hour, you need to have some carbs and calories coming in every 45 minutes. So, choose a system that also allows you to carry nutrition-like gels. While it won’t boost your performance (unless you experiment with the caffeinated ones), it will prevent a drop in blood sugar levels and will keep you at a constant energy level. They also work best with water.

Sunblock. – Whether or not you believe in global warming, there is no doubt that the chance of sunburn and even skin cancer has grown over the years. We have already had high UV warnings this year and not only on sunny days. Find a good sport sunblock that can provide protection while being sweatproof. It will also be useful for things like hiking, tennis and other outdoor activities. You will also be a very good friend by having this available for your training buddies!

Sunglasses. – While these can make you look and feel much faster than you really are, good sunglasses are important for your eye health and safety while running on sunny days. Make sure that they have both UV A and B protection, are shatterproof if possible, and come with interchangeable lenses. By having high-contrast yellow lenses, you will have better visibility in low light, like at dusk and dawn, and with clear lenses you can wear them for protection from dust and other airborn objects, like when it’s raining cats and dogs!

These are some of the basics to consider as you transition to spring/summer training and as you get ready for Canada Army Run in September.

Good habits in training lead to great results on race day, so stay focused, prepare for every training session and, most importantly, remember that running is fun, especially along some of the most beautiful pathways in the country – and particularly at this time of the year!

Talk to you soon,

Coach Phil

Canada Army Run is only four months away. TIME TO START PREPARING!

May 27th 2011

May 26, 2011

If you haven’t already signed up for an event in this weekend’s sold-out Ottawa Race Weekend, definitely plan on watching so you can feed off the energy of 42,000 runners and walkers crossing the finish line. Plan to bring a lawn chair and maybe sit along Preston Street or in Chinatown on Saturday night to watch the 10K, and then Sunday morning relax on the Western Parkway with a camera and cheer on the marathoners. In September, you will be the one they are cheering for. You will be the one crossing the finish line with your arms raised and tears in your eyes as you inspire everyone around you.

Although the Army Run is still 4 months away, the time to start preparing is now, and it’s my job to help get you ready.

The first step, of course, is to make a commitment to the race. Mark September 18 into your calendar and head to the registration page. The next step is to decide which race you are doing — the 5K or the half. If you are doing the 5K, you have lots of time to get ready, but if you are considering the half, you need to start building up your long runs to get to the 21.1 km distance.

A few thoughts to get you started …

• Find a running group or some friends to train with, so that on those days when you’re not feeling particularly motivated, you will have others who are depending on you to get them out the door as well! The Running Room has 16-week summer clinics that are gearing up for the Army Run, so you could get involved that way. By joining one of these clinics, you would have a group to train with three times a week and would also learn about different aspects of training for race day.
• A good rule is to never increase your running by more than 10% a week, so by starting to prepare now, you will have time to rest for travel, family, work, etc.
• Training schedules are meant to be dynamic and not carved in stone so you can throw in cycling, swimming, rowing, even salsa dancing and yoga, as part of your regimen and still know that they are all helping you become a better runner with less chance of injuries.
• You can also start experimenting with adding hydration and nutrition to your longer runs. A good rule for nutrition is that if you are going to be exercising more than an hour, you need to be taking in a gel or nutritional supplement every 45 minutes.

In future posts, I will have some experts contributing their thoughts on topics like nutrition, injuries and even race strategy. But, since coaching is both a science and an art, in the end it will be up to you to take the guidance and, through your training, discover what works and what doesn’t work for you!

Remember the journey is the most important part of any adventure, so start a training diary (a great free online journal is available at www.runningroom.com) and enjoy every step you take, remembering that on race day you will be joined by our soldiers who ensure that we have the freedom to run and play!

GET READY TO RUN IN THE CANADA ARMY RUN!

May 22nd 2011

May 22, 2011

Welcome to Canada Army Run! It is my job – as the on-line Army Run Coach – to get you ready to run in this amazing event, which has been recognized as the fastest growing run in Canada and is evolving to become one of the biggest half marathon events in the country.

From its inception, this event has felt special, but two years ago I realized just how special. In 2009, I had the privilege to work with Master Corporal Jody Mitic as he trained for his first-ever half marathon. Jody lost both legs below the knee in Afghanistan and had to not only overcome the challenges we all face when taking on a race for the first time, but also the challenge of training on two prosthetic carbon blades. Jody’s determination and success in completing the run captured the imagination of media across the country and continues to inspire people everywhere. My adventure with Jody made me realize how rewarding it is, particularly as a coach, to be involved in such an inspiring event.

That’s why I’m delighted to be your Army Run Coach. I will be writing regular blog posts to help you train for and run in the Canada Army Run. I will also be bringing in contributions from running gurus and experts in the sports medicine and nutrition fields.

If you have any questions, please post them here, or on the Canada Army Run Facebook page, or send them to me directly at coachphil@rogers.com. If they are outside my area of expertise, I have plenty of friends who will be able to provide the advice you need to get you to the finish line, upright and smiling!

And, if you have any suggestions along the way about what you would like to read about, please let me know!