"You also need to look back,

 not just at the people who are running behind you but especially at those who don't run and never will... those who run but don't race...those who started training for a race but didn't carry through...those who got to the starting line but didn't in the finish line...those who once raced better than you but no longer run at all. You're still here. Take pride in wherever you finish. Look at all the people you've outlasted."
- Joe Henderson

I google (ps it's their birthday today!) running quotes to use as titles and I read this one and love it. It really struck me. In fact, I keep re-reading it. I think it's important to look back at what I've accomplished, sometimes you can get frustrated and forget the progress that you've made.

Me 10 years ago would never have believed that I have medals from completing races. Me 5 years ago would never have believed I would have completed a try tri. Me 2 years ago would never have believed that I was running 10s. Me before I started running would be proud.

I often think about those who don't run. There's more people who don't than do. At least in my life. I was just like them. I found an activity that I enjoy and stuck to it. It makes me feel good. I think about those who never will run, those who physically cannot but who still inspire me. No matter how sick I am, I will get better and run again. Because I can. I want to make those who cannot proud.

I've never thought about a person who started training for a race but didn't carry through. Because I've never done that. For that I am proud.

I think about not finishing races. Because I got seriously injured. But I'm running again and that's something else for which I'm proud.

I don't know anyone who raced better than me and no longer runs. But I might, someday. And I will be proud. And thankful.

Today's run 5K @ 7'41 I am proud.

I couldn't sleep so I did my usual wait until 5AM then go. Cuz allllll the muggers and rapists are at home by then. Mostly I just mentally define morning as 5 AM. Seeing as it's now fall it was a bit nippy and I struggled with what to wear for this major event. settling on a t-shirt and capris. So, pretty much my normal running attire. I'd rather be a little chilled right at the beginning than hot for the duration.



The sky before my run

It was actual beautiful running weather. Cool, clear and crisp. I was feeling good. Then looked at my pace time. A good 20 seconds under my pace time. Just goes to show that although I'm feelin' fine and FEEL like I'm really givin' 'er my body can deceive me.

I haven't done an early morning run in AGES. 2 things I noticed- low branches in the dark are an eye gouging risk and spider webs. Neither of which were pleasant.



The sky after my run

My pace was kind of erratic. Again, today I was appreciative of my Nike+ because left to my own devices I would have gone much slower. It was nice to get the 5 in under 40 minutes.

Those photos are legit pictures that I took. Not one of my infamous paint drawings.

Another Good 'Un

3K @7'23

Today's run was great. I woke up kind of grumpy and stuffy. The weather looked fabulous and it was. A slight breeze in the direction that I was running when I headed out, clear skies, and bright sun. Plus, a great pace time and a short run. Instant upper.

One of the issues that I handle when I run is my Diabetes. Basically the blood sugar in my system can't be processed and it naturally high. It means that my blood doesn't flow through my body as easily as it should and there are sugar particles in my system. They also scratch up my blood vessels.

When my blood sugar (technically, blood glucose) gets too high it really affects me. I get really thirsty, really tired, really sluggish and really irritable. When you're body's out of whack it does some crazy things. Exercise naturally lowers blood sugars. Taking medications to control my blood glucose I have to be really careful because I can go too low. Then I get shaky. Thankfully I've never gone too low.

Blood glucose control reduces complications like nerve damage and kidney disease. There are 3 different times when I measure my blood glucose. What is high and low, you may be wondering. There's an A1C test which is taking every 3 months and determines the average over those 3 months. The goal for this is to keep my level at 7% or lower. My fasting glucose can be taken through a lab or I can test it at home. This one is done after not eating for 8 hours. It lets me determine how well my sugars are generally being controlled. My goal for this one is 4-7 mmol/L. I don't know what a mmol/L is but all I know is that when I check my glucometer I want to see any number between 4 & 7. Another test that I do at home is the one 2 hours after eating. Naturally sugars increase as carbs are being processed. After I've eaten typically I aim for between 5& 10 mmol/L. This number is under debate currently amidst the medical profession. My nurse explained that this number may be too stringent as people who are not Diabetic also show noticeable increases post-meal.

Of course I am closely followed by my family doctor and the diabetic clinic which includes a staff of a nurse, dietitian and social worker. I have ensured that I have built a support team around me that are easily accessible and who I trust. I didn't particularly feel comfortable with the first dietitian that I saw. It was just our personalities. So, when booking my next appointment to see a dietitian I just requested that I see another dietitian. No questions asked, I was booked in to see the other team member. It is important to feel comfortable with who you're going to see you want to ensure that you're going to get the best care possible. Your health is important.

"Running is a big question mark

that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"
- Peter Maher, Canadian marathon runner

10K @ 8'15

http://nikeplus.nike.com/plus/activity/running/detail/2044257936?external_share_id=5e5c5c09-82bd-4cae-8657-4b6201f418d5

I really liked my route today! Here's where I ran:

Today's run was SO GOOD. I probably could have gone further. I think my body's finally adjusted to this distance. I had a great sleep last night and being well rested really helped. The cooler temperature was glorious and at the halfway point I was very surprised it didn't feel like I'd gone 5 kilometres at all. At the end of the 5 K there's a really steep uphill. In the summer I couldn't get up it but today it I made it up without having to take a break. It's one of those small victories that I love so much.

It wasn't until I was well into my run when I realized that my runs during the week had not been the most enjoyable. It's funny how that will happen. It seems I'll hit a string of yucky runs where my body resists running and I push through AWFUL runs and then get a beauty like today. I even had my pony-tail swing on. Which is one of those small things that make me smile when I jog. I'm not sure why, I just love it. Seeing my shadow hair swaying back and forth in rhythm to my run.

 Every Wednesday I have a standing date with my best friend (the one who did the tri with me!). It's one of the highlights of my week and keeps me balanced. This week we went to Harbour Diner for lunch (highly recommend http://www.harbourdiner.com/) then headed to the waterfront. While we were sitting there watching the sailboats on the lake my friend asked if I'd ever sailed. I told her glibly that I hadn't as it seemed like too much work. We then began a discussion around laziness and she complimented me by saying that I was not someone that she associated with avoiding work.

We then began to joke about ourselves in 2nd year looking at ourselves of today not believing that we would have done a triathlon this summer. 2nd year is when I picked up running and stopped drinking and tried to stick to a low fat diet for the benefit of Dank, who didn't really respond as strongly as I'd hoped to this new pure lifestyle and after 6 months returned to my old ways (of drinking at least). The low fat thing stuck around a bit longer and I guess I've been running on and off since then. Regardless, we were very lazy people at that time in our life. It got worse for me once I'd finished university and moved back home. I do believe I stopped running altogether at that point. I don't really remember...My point is this- it's difficult to get started, but once you do, no matter how slow the process (hello! A DECADE LATER) an active lifestyle is achievable. Find your 'thing' and do it.

Somedays

3K @ 7'53
http://nikeplus.nike.com/plus/activity/running/detail/2042659684?external_share_id=bead83fc-5b3f-4979-a62e-289e5e1aec91

Today was one of those days where I just was NOT feeling it. I was too full from breakfast, I had to go to the bathroom, I didn't get enough sleep, it was overcast and windy, my body would not move any faster, I did not like my music...whine whine whine. It would not come together for me. These are the days that I chalk up to "at least I went out" reasoning. In addition, I had sweat like a beast out there for some reason and that reminds me of the Luluemon bag that says something along the lines of sweat once everyday. So, I got my sweat on today and that makes me feel a bit better about what I consider a disaster of a run. It was bound to happen after a series of good ones. I think it would have gone better had it been a longer run. I would have gotten into a groove.

Continuing on in my hydration series...

Leslie Beck explains that it's important to "learn how much sweat you lose during exercise by weighing yourself before and after a workout. For every pound of weight you lose during exercise, drink roughly 500 ml of fluid to rehydrate. It’s also important to replenish your muscles with carbohydrates and proteins from foods or a sports recovery drink.

Studies also show that sports drinks can enhance the physical and mental performance of individuals who engage in team sports that are played for a short duration, but intensely.

Two hours before exercise, drink 500 ml of cool fluid. During exercise, keep a water bottle handy and drink 125 to 250 ml every 15 to 20 minutes. Drink even if you don’t feel thirsty. When exercising longer than one hour, a sports drink is recommended. Use the alarm on your wristwatch to remind you when it is time to take a drink."

A new craze is coconut water. It's lower in calories than a sports drink, carbs and sodium as well; but higher in potassium. Don't be fooled, this is not coconut MILK which is high in fat. Coconut water doesn't make the grade for those profusely sweating. It's true that a lot of people don't get enough potassium because of not eating their fruits and veggies. When we work out though, we lose way more sodium than potassium so, coconut water is in essence just as good as water water for strenuous exercise. Feel free to indulge, however on those light workout days if you're feeling like a little extra flavour.

"Whether you hydrate with water, a sports drink, or coconut water the key is to drink enough fluids before, during and after exercise. This might sound like an easy task, yet research indicates that many athletes fall short." (http://www.theglobeandmail.com/life/health-and-fitness/health/how-effective-are-sports-drinks-and-coconut-water/article4492017/)

Drinkin' Problems

4K @ 7'36

Today's run occurred in the rain. As per usual on rainy days I waited (and waited) for the rain to stop before heading out. I don't like running in the rain I hate that my clothes stick to me and I get raindrops on my glasses. Wet feet are my biggest running nightmare (not an exaggeration, other than injury). Slight discomforts, yes. The other issue is my iPod; because I run with it in hand in order to check in on my pace time. It also doesn't have a cover. I tried one out before and didn't like it. I did not have to worry about my lips drying out in the rain though, on the upside.

I know we're all told to drink prior to exercise 'cuz once you're thirsty it's too late' YOU'RE DOOMED. Why is it important though? As Leslie Beck (theglobeandmail.com) explains:

"Hydration is critical to athletic performance. In fact, dehydration is one of the most common reasons for early fatigue during exercise. All it takes is losing as little as 2 per cent of your body weight for the performance-robbing effects of dehydration to kick in.
Sweating is the body’s way of releasing heat from working muscles. If you don’t drink enough during exercise and you lose too much fluid from sweat, body temperature rises and performance can suffer.
The addition of sodium to sports drinks helps prevent low blood sodium (hyponatremia) in prolonged exercise. Sodium, lost along with sweat, is needed for transmitting nerve impulses and proper muscle function. Even a slight drop in blood sodium can cause problems."

Typically sports drinks use sugar or corn syrup to make up their 6-9% carbohydrate base. Studies have provided evidence that sports drinks do, in fact, "delay fatigue, enhance physical performance and speed recovery in athletes". I mentioned the G2 beverage from Gatorade as a low sugar alternative for myself. Marathoners also use it to gain the benefits of fluid and electrolyte intake (they get their carbs from gels or bars).

Sports drinks are not for everyone though. Water is the recommended bevie if you're being active for less than an hour. Save the sports drinks (and a few bucks) for those days where you're participating in a longer workout or tournament.

Here's an article I came across about Team Canada's turn around from last place at the World Cup to Olympic Bronze Medallists (still gives me goosebumps thinking about it)
http://www.riseathlete.com/apps/blog/leadership-to-london-beyond

"Believe that you can run farther or faster.

 Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn-out beliefs stop you from moving beyond yourself." - John Bingham

10 K @ 8'25

With that pace I knocked off 5 minutes from my time last week. I'm not assigning much meaning to it though, as I like to work out a nice average. Last week I really reserved a lot of energy for the end of the run being unsure of whether or not I could even make 10K. I knew I could so this week I had a much more even pace.

I enjoyed my run I went along the escarpment. At one set of lights  I waited for the light to change there was another runner across from me. The traffic light changed but the pedestrian crossing hadn't and I thought perhaps that there was an advanced green or something so I waited. I hadn't noticed the button at the pedestrian crossing and finally the other lady and I both shrugged at each other and crossed regardless. Later on, during my return I passed the same women and gave a smile and raised my arms in victory she laughed and did the same. It's those moments when I truly enjoy running when in a moment you form a kinship with a complete stranger.

This week was much warmer for my run as I went at midday due to scheduling. IE a coffee date with my RM this evening (it's our 10 year anniversary). I normally don't have a hydration problem as as avid water drinker. When I lived in BC and people came over I could offer them water and milk to drink if I hadn't been expecting them. Today however, I could feel my lips drying out as I ran. As someone with diabetes, I clearly have to count my carbs and feel it's a waste to drink juice. When I got home today though as soon as I walked in that door I walked immediately to the fridge and reached for some Oceanspray cran-raspberry cocktail. It's made with Splenda and ony 40 calories per serving. It was actually a treat for me! I savoured every sip. Then downed a bottle of water. As I sipped at my juice it got me thinking of all the beverage options out there. Thus, I begin the beverage series in my blog.

I used to HATE sugar alternatives and refused to use them. Then I was diagnosed with diabetes and didn't really have much choice. I love me my water but sometimes I need a little something with flavour. Thus, I have embarked on a flavour tour of sugarless beverages. I do not drink pop. So those were easily ruled out. I used to despise Crystal Light, but when you don't have any other choice you learn to like them. The problem with them is the powdery flavour. Certain kinds are better than others. My favourite is the lemon lime. Nestea Zero is TERRIBLE I had it right after I was diagnosed and heartily disliked it. More recently I've tried it again becoming more accustomed to the sugar free scene. It is still TERRIBLE. I've also tried the MIO. It's bad. I may as well just dump a Splenda into my water. Plus, I find it ridiculously expensive. Crystal Light is overpriced in my mind too but I haven't found anything else as good. I find that the G20 series by Gatorade is good. It is not 0 calorie though.

 

On an unrelated note I share this video with you as I find it amazing what the human body is capable of (like my legs hauling 225 pound of me for 10 Kilometres), it's called the beauty of movement and the Olympics reminded me how gorgeous athleticism is and I friggin' LOVE Parkour.

Keepin' the Pace.

4K @ 7'42

Today's run comes on the tail of 3 hours of sleep. One of those days where I wake up with  a huge rush of energy. It didn't necessarily translate into a  faster pace time. It was decent though. I am glad that I finished strong. As long as I finish faster than I start I am pretty happy. Running these longer distances now mean that my legs are far more fatigued than they used to be. It does make a difference and I am finding it more difficult to pick up the pace. I need some warm up time, whereas before my legs felt fresh and ready to go.

50 days until my race. Without races I'm not sure that I would have the motivation that I do. They're also really fun. I encourage everyone to register for one. They're fantastic and there's all kinds of them various distances, locations, and all ages! I noticed on Facebook that a fellow SJU-er has registered for the Terry Fox run. He like me, did a walk to run program. Here's his story and the link to sponsor him:

http://myterryfoxrun.com/story.html

All the best Steve!! Have a blast.

"Running is the greatest metaphor for life,

because you get out of it what you put into it." -Stupid Oprah Winfrey

I am sitting typing this drinking a fantastic tea (http://www.davidstea.com/featured/fall-collection/banana-nut-bread). Just thought you might like to try it. Amazing.

Today I did a 7k hill run with a seemingly dismal pace time of 8'13 (meaning I run 1km in8 minutes and 13 seconds). I say seemingly dismal because in actuality I thought I was running at about 30 seconds slower than that. So I'm kind of ok with it. My legs are definitely STILL tired from Sunday's run. Speaking of which, I was happily not sore from that run. Just tight in the shoulders as I suspected I would be so I will just have to remember to put them down.

Back to today, though- I went out at about noon when it was 25 degrees out with a nice breeze. In the approximate hour that I was out there, the temperature rose 6 degrees. As I ran I knew I was slow and it seemed like a tough run but holy! for the temperature to rise so rapidly no wonder I was dragging. As much as I enjoyed my last run I disliked this one. I kept it up though and finished. I was not concentrating on pace at all, just getting up and down that hill repeatedly. It's not too steep so not very challenging but by the end of 7 k going up and down a hill I was decidedly tired. As my mom and best friend can attest to after seeing my tomato red face.

A friend of mine and new mom from Uni read my blog and had this to say: 

I have started using runkeeper to get back into running. It's an iphone app. They have these things called "fitness classes" which coach you for different goals (e.g. a 30 min 5 km or an under 60 min 10km, others too)... I am working on the 5km one right now and find it's a great way to build up endurance and avoid injury (e.g. run 4 minutes walk 2 minutes kinda thing)

I do not have an iPhone but love having a guide for running and completely agree with the fact that it builds endurance and prevents injury. So if you're a newb or want to try a new distance maybe this is the app for you. Again, I encourage you to take up running (do it slowly and build up) at this time of year. It really is the best time.

Sunday Runday

I did my first 10 K ever today and it was pretty much awesome. Not my pace time of 8'55. A solid 55 seconds over what I thought it would be. I ran it in JUST under an hour and a half. I really held back in the beginning. I had procrastinated all day long about doing this run. I was very nervous about not being able to finish it. Good ole self-defeating thoughts.

When I headed out this evening it was spitting and I noticed a rainbow off in the distance. I didn't realise until after a couple kilometres that I should take that as a good sign. I was very slow on my feet but as the run went on I began to feel better about myself. Having done the tri I knew that I was capable of doing aerobic activity for 75 minutes and figured the run would take about 80 so figured I would be able to do it. When I calculated how far I would have to run though- it seemed SO FAR. As I neared the halfway point when I'd have to turn around I started to feel better. With 3 K left I started to pick up the pace. With one left, I checked the time and decided to push myself so that I'd get in under an hour and a half and I did. With about 45 seconds to spare.

I noticed as I was running that smile on my face again. I was really focused on just putting one foot in front of the other and was not really in my head at all. It was a nice escape. Prior to this run, knowing that it would be me alone with myself for over an hour, doing the exact same thing, I was sure to create a playlist that I would really enjoy. I did not let myself down and didn't feel the need to change any song that was on the list. I was catching up with a friend the other day who'd asked how my running was going I shamefacedly admitted that it had dropped off as of late. She said that she'd been out for a short distance but didn't enjoy it. I completely understand. I do not enjoy cycling. It was necessary for the tri so I did it. I had to make it as enjoyable an experience as I could. so, I cycled with my brother or did spinning. It was a necessary evil. I ENJOY running but today, not sure how I would feel about doing 10K I took steps to ensure that I would hate it as little as possible. I put on my favourite socks, picked my favourite songs, and ran my favourite route.

Another thing that I thought about during my run the further I got was that MY BODY IS DOING THIS. It was remarkable to me. My body kept me moving for an hour and a half, my body went 10K non-stop, my body was finishing strong. It's pretty amazing. I'd read online in a blog (http://rosiemolinary.com/blog/) about not waiting for the body you want to do the things that you desire. Right now is the perfect time to take up running. If you've been considering it or went out during the summer and hated it, the cooler evening temperatures and earlier nightfall make for perfect running conditions for a beginner.