Canada Get Fit

Conquering the Centurion

2012-02-24T19:41:00.000-08:00

Canada Get Fit (CGF) didn't always include a cycling training program but as running and cycling go hand-in-hand - they're both solo sports that manifest in endurance-testing races and they complement each other biomechanically - so adding a cycling program to the various running programs of Canada Get Fit wasn't a stretch. Add to this the fact that the Blue Mountains host an incredibly beautiful road race and you can see why Canada Get Fit chose to build a cycling program to train for the Ontario Centurion.

What is the Centurion?
All the beauty and grandeur of a European gran fondo with all the excitement of a big city marathon. The 50-mile and 100-mile Centurion Ontario course winds through the beautiful Blue Mountains, making it hilly and endurance-testing and all the more satisfying to conquer. There's also a lighter impact 25-mile course that's great for families and beginners.

You may just be hearing about the Centurion for the first time but you can bet that Canada Get Fit'ers have already started training. To facilitate these sessions, we have Petrina Tulissi, who has spent the past 14 years racing on pavement, the velodrome, singletrack, cyclocross, and Ironman triathlons. Petrina is both a coach at the National Cycling Training and Development Centre in Calgary and founder of the Cycling Centre in Oakville. She's leading the CGF group to improve their speed, strength, endurance, and agility within the positive atmosphere of a group ride.

I asked some CGF members about their decision to join the CGF Centurion training program

Anne Beales
Why the Centurion?
"It is an event that is a challenge for me – to do the distance on this hilly course. I have done this event before, and know the challenge I face. Previous time I was pressed to make the cut off time at the 110 km point. The course gives a chance to ride in a beautiful, scenic part of Ontario. There are some breath taking views and vistas along the course. This time I want to be better prepared and to do it with friends. And it is not just about the day of the event. It is about the rides that I will do to prepare for the event. I enjoy all these rides. The event gives a focus to the rides that I will do this season."

James Clark
What is you personal goal for the race?
"Finish on my bike and getting enough to eat - and not finishing in the care of EMS - unless she is really attractive!"

What is the biggest challenge in training?

"Sunday morning and the dreaded Petrina!"

Mary Loeser
Why the Centurion?
"I really didn't choose the event. It doesn't matter to me about the distance. It's more about the group training. I'm looking forward to improving my cycling skills and using those skills to improve my level of confidence on the bike."

What personal goals have you set for the Centurion Cycling Program or the race itself?

"My personal goals for this event is to finish whichever distance I choose in September, whether it's 50 miles or 100 miles. I want to be able to conquer the hills with confidence and know at the end of the day I gave it everything I could on that day."

Every Sunday morning the group meets at the Cycling Centre for an indoor session with bikes mounted on trainers. In late April we'll be taking the training sessions outdoors and opening up the group to more members. Hop onto the registration page and sign up in time to start the outdoor training for Centurion 2012!

Sole Survivor II: The Right Running Shoe for You

2012-02-15T10:44:00.000-08:00

Newton's law of motion states, for every action there is an equal and opposite reaction and this couldn't be more true than in a runner's form. Each runner has their own with idiosyncrasies that are constantly being corrected and counterbalanced by an opposite reaction. Arms that swing forward across the centre line of the body have to be counter-balanced by the lower body, etc. To avoid injuries that may occur from less-than-efficient bio-mechanics, running shoes should be chosen based on your running form, foot shape, body type and your level of fitness. Going for a flashy shoe that catches your eye just wont cut it once you start getting deep into training mode. That said, there are so many brands and styles available today, it's become much easier to find a shoe that fits both your running style and your personal style.

Running shoe brands have gone to great lengths to produce wide ranges of shoes that accommodate every type of runner. When shopping for a new pair, you may want to first refer to our previous post, Soul Survivor I, to determine the basic qualities of the shoes you need. You can also take this Foot Type Test if you're unsure of your own assessment. Once you've narrowed the choice down, it's time to head to at least two stores to take some shoes out for a test run. You may not be able to do a real run in the shoes but a few laps around the store should give you an idea of how the shoe moves and forms around your foot.

A quick note if you're planning on making the switch to lightweight shoes:

Minimalist and lightweight shoes are associated with less motion in the foot and muscle strengthening because the foot and legs become more receptive to impact while running. If you have designs on switching to a minimalist or one with a lower profile, there are a few things you should first consider. Lightweight shoes have a much thinner sole, bringing the heel down closer to the ground and lengthening your range of motion. Such a dramatic dramatic change can leave you open to injury of the Achilles tendon, the calf and plantar fascia of the foot. It can also aggravate existing conditions. Runners who are 38 or older will find it harder than younger runners to adapt to lightweight, thin soled shoes and will want to take more time transitioning. An easy transition will consist of using lightweight shoes during only walks and short runs and slowly increasing your usage until you feel comfortable taking the older shoes out of rotation.

One tool I love for finding the right shoe is the Runner's World Shoe Advisor. It's dead easy. Just punch in your running stats and like magic you have a list of the best shoes for you.

Click here for my running shoe list

At the top of my list are the Brooks Defyance 4 (also a Runner's World Editor's Choice) and you'll notice that my current Adidas Supernovas don't even make the list (they're not bad shoes, just maybe not the best for me) so I can confidently say that it's time to switch up.

Click here to listen to Warren Greene's podcast on gear and shoes for more information.

Sole Survivor I: A Running Shoe Primer

2012-02-08T18:41:00.000-08:00

Before I really start this post, I first have to sacrifice a lamb to the running gods so they don't smite me preaching what I don't practice. I have been running in the same shoes (Adidas SuperNovas, size 9) since January 2009.
I am a bad, bad runner and though I know that I should plan ahead and change up my shoes every 600-900 kms, I keep the hope alive that my particular pair are being magically repaired and tended to by elves each night after I go to bed. Of course, this isn't the case. My only hope is that like in grade six when teachers handed out punishments in the form of essays titled "Respecting Our Elders" and "Why Sketching My Teacher With a Pig Face is Rude," I will have time to meditate on my negligent running behaviour and gain the good insight to purchase new shoes before something really goes wrong. Like a Thoroughbred horse, I want to do everything in my power to avoid the glue factory. For my first installment on running shoes, I'm providing a quick reference glossary on shoe types and terms. You'll note that the information below is geared toward long distance training shoes and not racing or track shoes.

PRONATION
Pronation is the way that your foot hits the ground, heel to toe, during its stride. Normal pronation is when the heel absorbs the initial impact and the toes and ball of the foot push off on the stride evenly and relatively centred. Overpronation occurs when the outside of the heel hits the ground first and the foot rolls over so that the big toe pushes off on the next stride. Underpronation is when the inside of the heel takes the impact and the foot rolls out and pushes off on the outside toes. These designations are very important in choosing a shoe that best supports your foot and encourages a more neutral stride.

SHOES
Good for medium to severe overpronators who need extra arch support. These shoes also work well for heavy runners who need a durable shoe with extra support.

SHOES
Good for mild to moderate overpronators with low to normal arches. These types of shoes provide good support and a cushioned midsole.

SHOES
Recommended for biomechanically efficient runnerswith high or normal arches. These shoes provide maximum midsole cushioning and neutral or minimum arch support.

Typically, these are racing shoes but in some instances they can be used for training. Performance shoes are super light and hug the feet very pleasantly but should only be worn during long distance runs if you're a biomechanically efficient runner.

SHOES
They're rugged, water resistant and the soles are set so that rocks wont get caught in the treads. They don't have a lot of cushioning but they're worth a try if you're frequently running off-road.

A quick aside on MINIMALIST SHOES...

Sparked by the popularity of barefoot running (yes, like bare foot on ground), minimalist shoes have come onto the market to mimic the movement and feeling of barefoot running but with the benefit of having some protection from the hot/cold, dirty and sharp ground. Vibram built their iconic Five Finger footwear from the ground up so that the thin soles of the shoes wrap around the runner's feet in all their five-toed glory. Other companies have approached the minimalist method from a different angle, paring down their highly technical footwear to create running shoes that still look like shoes but lighter and more elegant. While the latter may fall more under the heading of lightweight running shoes, the idea behind the two types of designs is to mimic the benefits of barefoot running: more bounce from the arches of the feet and a more sensitive response to impact from the runner's feet and legs. Minimalist shoes are really something you'll have to try out on your own to see if they're right for you.

Recovery Basics: Massage vs. Foam Rollers

2012-02-02T18:11:00.000-08:00

Improper running form can result in stiff, sore muscles

No two runners have the same style ofrunning. Some run looking at the ground, otherstwist their upper body a lot. Some run with slow, longstrides and others with their legs almost straight, twisting their hips.Learning good running form - posture, rhythm, balance and movement efficiency -will prevent some injuries but not all of them. And long-time runners will experiencedifferent recovery periods and injuries than new runners.

Stretching after each training session is important forinjury prevention but there are two ways to deal with tight or stiff muscles:foam rollers and sports massage. Both are formidable forms of recovery but eachone with very exclusive benefits. We compared the two forms of recovery to seewhich one is most appropriate in common situations.

Keep in mind that the sports massage referred to here ismuch different from a massage that one gets at a spa. That is, you won’t be surrounded by aromatherapy and pinky-plonky music. A proper sports massage isconducted by a massage therapist who is educated in the biomechanics ofathletic individuals and if you visit regularly will come to know your problemareas and trigger points.

Foam rollers can isolate and release specific areas of tightness

Situation: Reoccurring trigger points

Solution: Massage

While a new runner may experience runners knee and shinsplints, more experienced runners are better known for their muscle knots andtrigger points, which are areas of soft tissue that tear and repair over andover. Seek out a sports masseuse that can target – not damage – these pointsand see the specialist up to every six weeks.

Situation: Post-run soreness or tightness

Solution: Foam roller

Foam rollers are best used on muscles that are warmed up, sothey’re a good tool for stretching and targeting specific sore areas after arun.

Situation: Post-race recovery

Solution: Combination foam roller and massage

Use a foam roller directly after a long distance race toease muscles, increase blood circulation and aid in early recovery. Book amassage for a day or two after the race to target lingering areas of sorenessand tightness.

Situation: Traveling and away races

Solution: Foam roller

Foam rollers are compact and even come in travel sizesmaking them easy to pack. If you plan on running while on a business trip, avacation, or if you’re going to an away race a foam roller with help youstretch and release muscle tightness. While it’s possible to find a sportsmasseuse on the road, they won’t have specific knowledge and experience of yourbody.

Situation: Long-term injury

Solution: Massage

Long term injuries that prevent you from running at yourpeak should be addressed by a professional sports masseuse on a regular bases.A physiotherapist may be good idea as well.

If you've never used a foam roller before, this video is a quick primer that demonstrates five easy foam roller exercises.

Check us out on Twitter where we'll be tweeting about foam rollers and massage therapy for the rest of the week!

Pick Up the Pace! Tips and Techniques for Tempo Runs

2012-01-25T18:05:00.000-08:00

Tempo runs, whenyou start reading articles and training tips about them, come across as sh!t runners say, but thenyou start working them into your training schedule and realize that, like longruns and hills, they’re nothing to fear. I thought that this week, I’d work ondispelling some of the common hesitations and (gasp!) resistance that we allface when considering new and more challenging training tools.

Hurdle: Tempo runs arehard; they’re what Kenyans do.

Path: You don’thave to live anywhere near Nairobi to benefit from tempo runs. It’s not thelocation that matters, it’s all in the way that you conquer your home terrain. Aclassis tempo run begins with a 15 minute warm-up, followed by 20 minutes at achallenging rate, followed by a 15 minute cool down.

Hurdle: Tempo runscome with a learning curve.

Path: Tempo runsdeserve some time and effort because they help runners to build up lactic acidduring training runs, which allows them to not build up lactic acid on raceday.

Hurdle: I don’tnecessarily need tempo runs to prepare for my race.

Path: Tempo runsteach your body to use oxygen more efficiently by increasing your lacticthreshold. By allowing your body to release lactic acid and coaxing yourself torun through it, your body establishes a higher lactic threshold. Break throughyour lactic threshold and you’ll not only finish your race, you’ll likely set anew personal best.

Hurdle: My temporuns don’t seem to work.

Path: With temporuns, there’s a right way and a wrong way. First, you must be sure that you’rerunning at a challenging pace for long enough so that lactate and hydrogen ionsare released into your muscles. One sign to be aware of is the heaviness ofyour legs. This would typically be a sign to slow down your pace but during atempo run it’s the sign that you’ve struck acidic gold. Maintain that pace forabout 20 minutes to complete your tempo run.

Hurdle: I don’tknow if I’m doing it right.

Path: You’ll knowthat you’re doing it right if the pace feels uncomfortably hard. A tempo pace has you working hard – not racing – and you’dbe relieved to be able to slow down. Side note: uncomfortable does not equalpainful.

Hurdle: I’m stillnot sure how to gauge my desired tempo pace. Show me the numbers!

Path: Here are afew ways to calculate your ideal tempo rate.

If you’ve run arecent race: Add 30 to 40 seconds to your current 5k pace or 15 to 20 secondsto your 10k pace.

If you’ve got aheart rate monitor: Hit 80 to 85 percent of your maximum heart rate.

If you’ve gotfine-tuned sensory perception: An 8 on a perceived scale of 1-to-10 where acomfortable effort would equal a 5 and racing would equal a 10.

If all you’ve gotis a running partner: You’ll be able to sputter out a couple of words; youwon’t be able to carry a conversation.

How do you do your tempo runs? Leave us a comment below or tweet it with the hashtag #temporuntips and we'll RT it to all of our followers!

Core Strength: Get Stronger, Run Longer

2012-01-18T07:21:00.000-08:00

Fact: When runners aren’t running, they’re doing things tomake their runs easier.

The key to your best runs is in your core.

Runners will spend a lot of precious non-running timelooking for the perfect shoes, building iTunes playlists, carbo-loading, numbercrunching and Google Mapping, all in the name of a better run. But ask any eliterunner or trainer and they’ll tell you that the best way to make runs easierand more efficient is through cross-training.And there’s one key area that you should focus on if you want to make your runsand recoveries easier: your core. A strong core can improve your form, reduceinjuries and possibly even increase your speed. Take your inspiration fromOlympian and top US hurdler, Lolo Jones. "When my core strength is at itspeak," says Jones "I can run more efficiently and maintain that extraedge." (quote from RunnersWorld.com)

Canada Get Fit members at Primal Athletics (Oakville)

If you find yourself running out of steam during thosegrueling, hilly long runs, the problem could very well be a weak core. To fixthis, focus on exercises that challenge your balance and engage your abdominals,lower back and glutes. These muscle groups are what make up your core and, whenthey’re in top condition, you will power up hills, sprintlonger and maintain effective form through long runs.

We’ve recently been putting our runners through their pacesat Primal Athletics in Oakville,with a special emphasis on strengthening their core muscles. The members thatare training for Around the Baywill need it to power through the race’s infamous rolling hills.

Here’s what a couple of members had to say about theirPrimal Athletics sessions:

Robert Evans

Canada Get Fit members at Primal Athletics

What is the most challenging exercise during the sessions at Primal?

“For me, it is squatting and holding the squat position, and then theBear Crawls."

How do you expect this training to affect your running?

“I am hoping that this will strengthen my core and stretch out thehamstrings and other leg muscles. I don’t expect to be able to run any faster,but I am hoping to be able to maintain the same pace over the entire racedistance."

Were you in pain the day after your first session?

“It was the second day. To be polite, I will just say any muscle thatwas involved while trying to sit down on the toilet. On the plus side, itlasted only a few days."

Mike Knapman

What was your first impression of the trainingsessions?

“Confirmation of how out of shape I am!”

What is the most challenging exercise during the sessions atPrimal?

“Leg work exercises.”

How do you expect this training to affect yourrunning?

“Stronger!”

Where you in pain the day after your first session?

“Oh ya! In my butt and hips.”

More Reading:

Why Should I Strength Train? I'm a Runner!

Balance Running and Strength Training

Member Profile: Katie

2012-01-12T15:35:00.000-08:00


Katie at the CGF year end party

When Katie’s husband was offered a job in Canada, it was her love ofrunning that helped her bridge the geographical gap.

Katie was born and raised in Minnesota, the lasteight years of which she lived with her husband in Minneapolis. It wasn't until a new job opportunity was presented to her husband in the Spring of 2011 that they decided to make the move to Canada. “We moved to Oakville for my husband’s job with The Hershey Company," she says. "Hehas worked for the company for 13 years and this international opportunity withthe company was brought to him last spring. We felt it would be good timing forour family to make a move like this.” The couple packed up their life in Minneapolis, along with their twintoddlers, and moved to their new home of Oakville, Ontario in August 2011.
Katie was a runner well before coming to Canada. Afterearning her Masters in Education, she needed a new goal and joined a localrunning group. She finished her first half marathon in the Spring of 2007 andthen tackled the Paris Marathon with her mom, another running enthusiast. “Assoon as my Mom heard we were moving here she was online searching for races inthe area. She saw that the Scotiabank Toronto Waterfront Marathon and Half wasjust a couple months after our move here. She signed up online even before onebox had been packed in Minnesota to move us here.” Thanks to mom, Katie now hada goal to train for on her new home turf.

Katie at the Scotiabank T

Katie found that her love of running transcends boarders. Onthe search for her new home, Katie was introduced to Canada Get Fit by arelocation specialist, who was a former member. Katie joined the group inAugust, three quarters of the way through the spring/summer program and wasimpressed by the group right away. “I’m a person that needs a goal or “project”to make me feel like I’m accomplishing something other than chasing aftertoddlers! Training for area races with Canada Get Fit not only helps me get toknow our new home, but also gives me that “project” I need. I’m meeting greatpeople who have called the Oakville area their home for many years and theyhelp me navigate through our time here.”

In October, 2011, Katie ran theScotiabank Toronto Waterfront Marathon with her mom by her side. Now she hasher sights set on the Around the Bay 30k in March and the London Marathon in2013. “Having a coach plan out the routes, training schedule, group runs, helpwith nutrition and cross training are all things I don’t have to do. It helpsme stay motivated and feel like I’m training in a way that will help me crossthe finish line feeling great and healthy!”

Cross-Train Your Way to a Better Run

2012-01-03T11:50:00.000-08:00

Happy New Year!

Welcome to 2012 and what seems tofinally be the familiar chill of winter.

It's -15 degrees Celsius outside andall of the Bixi bikes that sit outside of my building sit neat and untouched intheir icy cold rack. I do see the humour in my writing about cycling, adecidedly summery sport, right now but trust me when I say that this post isjust as timely as ever. Cycling, as a means of cross-training, is an invaluablepart of any runner's training schedule and can be done whatever (or despite)the weather outside.

Cross-training is like eating a wellbalanced diet. By providing variety, it maximizes the benefits for your entirebody. It balances the development of muscle groups while allowing them time torest and heal between workouts. By giving muscles that resting period, you alsoavoid soft tissue injuries. Less injuries means less speed bumps along the roadto your training goals. Plus, let’s be honest, if the only thing you’re doingis running, you’re going to get bored pretty fast.

Runners specifically benefit fromcycling because the range of motion on a bike works opposing muscle groups thanthose worked while on foot. The two activities complement each other to providea beautifully balanced training regimen. If you were to run three times perweek and cycle two days per week, you would probably notice a more effectiverecovery between runs and an increase of strength and flexibility whilerunning.

Here's how to get motivated to cyclethrough the winter:

Canada Get Fit members cycle in Tucson, Arizona

Get with the program

Starting February 5th, Canada Get Fit runs a program to help cyclists prepare for the Centurion 40k, 80k and 160k, held at the Blue Mountains of Ontario. The program incorporates indoor and outdoor sessions, some amazing guest speakers and a race simulation weekend.

Gear up

You'll need to winterize your gear if you want to cycle all year long. To ride indoors, mount your ride onto a frame, such as the ones we profiled in our gift-giving guide. To ride outdoors, look into thermal tights and gloves. Sunglasses are also a good idea to shield your eyes from wind and glare from the snow. Stock your pockets with petroleum jelly, lip balm and heat packs just in case.

Spin it out

Sign up for a spinning class for a high-energy workout. Classes are available at most private gyms and community centers. It's a great way to get motivated without spending a lot on gear.

Be Social
Do you need a friendly nudge to get your wheels spinning? Social networks, like MeetUp.com, Facebook and Twitter make it easy to find cyclists in your area. If you can't find a group that fits your experience or schedule, become the leader of your own group and rally some friends or friendly strangers to join you!

Switch It Up
Want even more variety in your training schedule? Try swimming for a low-impact upper body workout and either yoga or Pilates to strengthen your core and increase flexibility. Strength training with free weights is a must if you want to target specific muscle groups. Whateveryou like to do, from dancing to rock climbing, there’s a place for it in yourcross-training schedule.

Want more training tips, motivation and Canada Get Fit updates? Join us on Facebook!

Resolution Revolution

2011-12-28T15:49:00.000-08:00

A new year and a new set of resolutions. No pressure! This year you're resolving (again) to lose weight and stick to your training schedule but lately you may havespent way too much time at the dinner table or with a cocktail in hand and not nearly enough on the roads. Most of those who make New Year's resolutions end upbreaking them and you don't want to get to June 2012 with the regret of leaving your grand plans behind.

So, what will you do to get back on track and stay there?

What ends up foiling most resolutions is that people come up with some lofty goals without any thought to how it will be achieved. Those are called pipe dreams, nice to think about but highly unattainable. The key to sticking to resolutions is to start by making them realistic and specific enough to lay down an action plan. Five tips to help make your resolutions stick:

Create a plan -- steps that can be put into action to reach your goal.

Create your plan immediately -- you have a small window.

Write down your resolution -- keep it somewhere in view, like your bedside table.

Think year round -- not just New Year's resolution.

Remain flexibile -- accept that your plan may need to change throughout the year.

Here's what we're pledging for 2012:

Resolution Run

A group of Canada Get Fit members will be running the Resolution Run in downtown Oakville, starting at 5:00pm on New Year's Eve. Join in or come down and cheer them on.

Do the Dip

The Polar Bear Dip, a chilly immersion into Lake Ontario, is a New Year's morning tradition that raises money for World Vision. Several of our members will be doing the dip at Coronation Park on January 1, 2012. The party starts at 12:00pm but the dip happens at 2:00pm. Come out, take the plunge, or support these brave souls by cheering them on and donating to the cause.

Conquer the Centurion

Try a new activity with a new goal! In 2012, Canada Get Fit will introduce for the first time ever, a training program designed to get you to the finish of a 25 mile, 50 mile or 100 mile cycle through Collingwood. The training program starts Sunday, February 5 and all you need is a bike, trainer and a yoga mat. Don't be shy, the program is designed for people of all ability levels, but particularly for first-timers. And if you register by January 14, 2012, you'll save $20 on the registration fee.

Just Eat It
Breakfast, that is. So many people skip breakfast to save time and calories. Breakfast kicks up your metabolism and can help you start to burn calories early in the day and skipping it will not help promote weight lose at all. According to the National Weight Control Registry, which tracks about 4,500 adults who have maintained a 30-pound weight loss for at least a year, 78 percent of successful losers eat breakfast regularly. Aim for about 150 - 300 calories of carbohydrates and protein. We absolutely love this recipe for Kale and Eggs on Toast.

Give for Good
This year resolve to give money or raise money for your favourite health related charity. Some Canada Get Fit members are associated with IRONDames, a group of fit and ferocious ladies who are raising $200,000 for Wellspring's fitness centre by conquering individual and group challenges. Others will be donating their old running shoes to organizations such as Soles 4 Souls who give the pre-loved sneakers to those in need all over the world.

What are your resolutions for 2012? Join the conversation on Twitter by using the #ResolutionsForRunners hashtag. We'll re-tweet it to our followers.

Healthy Holiday Habits

2011-12-19T13:22:00.000-08:00

Holidays have a tendency to either be so sedentary that a training schedule is hard to maintain or so manic that they leave a person open to illness and injury. Sound familiar? Rest assured that it doesn't have to be so. Here are some of our favourite ways to stay active and healthy while still enjoying the holidays.

Plan ahead.
This is an obvious one but you'll be surprised at how a little bit of planning can help you keep to your training schedule without making you miss out on all of your favourite holiday activities. Make a schedule of all of your holiday functions and then look for ways to fit training sessions in around them. The key is to be realistic and flexible. You may need to shorten your workouts or keep a set of running shoes and gear with you in case you get the chance for an impromptu run.

Don't let travel plans affect your training schedule.
Most gyms and fitness studios offer week-long passes that give you access to weights, cardio machines and sometimes instructor-led classes. Just find a gym close to the place that you'll be staying and inquire about their trial membership passes. Sometimes these passes are given out for free as an incentive to drive new sign-ups, but steer clear of offers that require you to sit in for an hour-long high pressure sales pitch or you might end up with an expensive membership to a gym in a city you don't even live in.

Stay fit with friends and family.
Encourage friends and family to join you in some recreational activities, such as ice skating, a pick-up game of street hockey, or a walk around the block to admire the neighborhood light displays.

Be a harbinger of good health.
Healthy party food doesn't have to be an oxymoron. It's just a matter of swapping traditional foods and recipes for something with fewer calories, less sugar or fat. We found a wonderful recipe for healthy tacos that can be served up as a DIY dish at a cocktail party or a sit-down family dinner. If you're heading to a pot luck, opt to bring a healthy side dish, like kale and brussels sprout salad, chicken and quinoa salad, or turkey meatballs with sage and cranberries. You'll be a good influence on friends and family and thanked for helping them get some vitamins in between bites of shortbread and sips of wine.

Pack some immune system essentials.
Keep a supply of preventative supplements on hand to keep your immune system up even when you're stretching yourself thin with work parties, family gatherings and training in sub zero weather. Our favourite immune system boosters are ColdFX, vitamin D, and oil of oregano.

Make healthy resolutions.
Make resolutions that will keep you healthy in 2012. Tackle a new challenge, like the Centurion (40k, 80k, or 160k) bike race or join us for a week-long intensive training camp (April 14-21) in Tucson, Arizona.

Listen to your body.
With so much to do and so many people to see it's easy to overdo it during the holidays. Listen closely to what your body needs, whether that means skipping your spinning class to get a much needed nap in or turning in early to prepare for a big day ahead.

Do you have any healthy holiday suggestions? Join the conversation on Twitter by using the #HealthyHolidays hashtag. We'll re-tweet it to our followers.

Best wishes from everyone at Canada Get Fit!

Canada Get Fit's Gift Giving Guide

2011-12-14T11:35:00.000-08:00

Christmas is only a week and a half away. Are you looking for a gift for your favourite runner, or a few items to add to your own wishlist? Have a look at what we'd love to unwrap this year. Santa, are you listening?

Compression Wear

Compression garments are a hot item on the roads these days because they stimulate blood flow and help runners recover faster after a hard run. One of our members, Glen, even swears that they make him run faster. Another member, Suzanne, claims that she pulls them on after long runs to increase circulation and pain relief. Smartwool has socks starting at $39.95. Under Armour has leggings that start at $59.99.

Tucson Training Camp

Train with us in Tucson! Tucson Arizona has become one of North America’s greatest training cities for cycling, triathlon, running, hiking and yoga/core and Personal Best, by coach Barrie Shepley, is conducting a one week program there for our members from April 14-21, 2012. Register a loved one, or give yourself the gift of intensive training in sunny Arizona.

Glove Love

Your loved one is brave enough to get out there even on the most bitingly cold days, now don't let their exposed hands get chapped and burned by wind and cold. Pick up a pair of gloves from Outdoor Research or Sugoi. They're thermal, elegant enough to maneuver shoelaces or a bike

and roomy enough to slip in a heat pack on those deep-freeze days.

Cycle Trainers

Train all through the winter by mounting your bike on a compact, lightweight trainer. We recommend them to all of our members training in the Canada Get Fit Centurion Cycling Program. To help you get your hands on one, we've partnered with Cyclepath Oakville to offer Trainers at a special price for Canada Get Fit members. You will need a special promo code to get the offer, so please email grace@canadagetfit.com to receive the promo code. Once at the store, Joe, John or Jeff are the guys you'll want to speak with. They will help you find the best option for you.

There are two trainers to choose from:

Blackburn Trackstand Mag 3 (magnetic trainer)
Regularly priced at $196.99 -- special CGF price offer of $159.00 (plus applicable taxes)

CycleOps Fluid2 (fluid trainer)
Regularly priced at $349.99 -- special CGF price offer of $279.00 (plus applicable taxes)

Safety Essentials

Give the gift of safety to a runner or cyclist that likes to hit the road early in the morning or at night. RoadID features a range of safety gear, from personalized ID tags to flashing lights for your body or bike.

Happy Holidays from everyone at Canada Get Fit!

Head for the Hills, Not Away from Them.

2011-12-08T07:32:00.001-08:00

Whentalking to runners about the Around the Bay road race, the first thingthey bring to my attention – aside from the cold – is the rolling hills. To me, rolling hills sound friendly and tame in nature. If fact, when I hear the words, Ipicture a curvy, green landscape peppered with daisies and humming with grasshoppers. The nomenclatureis a red herring if ever I've heard one. The actual rolling hills that punctuate Around the Bay are relentless, in that they wearyou down, hill after nagging hill. Nearly every race has its own killer hill, morethan one of which is colloquially named “Heartbreak Hill,” and many of themgreatly trump Around the Bay’s series of speed bumps. The obvious answer toovercoming hilly race routes is to engage in regular hill training sessions,but many runners don’t realize just what hill training can help them do on flatground.

Do you want to run faster and increase your stride and energy? Hilltraining can do that! Running uphill is an excellent workout for thequadriceps, the group of muscles on the front of the thigh, which is relied onheavily when running marathons. Few things will strengthen your stride morethan hauling your butt, against the pull of gravity, up a hill. Olympictrainer, Barrie Shepley, will tell you the same thing, in almost the samewords.

The technique to aimfor, according to sports trainer Brian Mac, “is a ‘bouncy’ style where you have good knee lift and maximum range ofmovement in the ankle. You should aim to drive hard, pushing upwards with yourtoes, flexing your ankle as much as possible, landing on the front part of yourfoot and then letting your heel come down below the level of the toes as theweight is taken. This stretches the calf muscles upwards and downwards as muchas possible and applies resistance which overtime will improve your power andelasticity. You should look straight ahead as you run and ensure your neck,shoulders and arms are free of tension.”

This isn’t to say thatyou need to go and train in Africa’s Great Rift Valley – though this is indeedthe workout of many champion marathoners – but it is important to get in a fewintensive hills sessions in the lead up to any long distance race. As with anyintensive training, beginner runners should ease into hill train slowly,carefully and with plenty of time to recover after each hill and after eachhill training session.

A well-balanced trainingschedule should consist of a few types of hill training sessions. Here are afew suggestions:

Speed Bumps: A run made up of a series of short hills, about 100-200 metres inlength. Attack these little hills with speed, ease off to recover on thedownhill and get ready to charge the next hill.

Long Speed Bump Circuits: Hit your Speed Bump run 3-4 times with a 3-5minute jog in between each circuit. Approach each hill with a strong pace butnot with as much speed as the shorter Speed Bump workout.

Power Hills: Find a route with rolling hills and approach each incline with thesame power as the rest of your run. Push yourself to keep your pace right thetop of each hill. Recover on the downhill.

Hilly Benchmarks: Plan a benchmark long run that has some rollinghills in the second half. Pay close attention to your form and don’t just humpover these hills. Do you have a running mantra that you chant during long runs?You’ll need one on these runs.

To share the pain – orjoy – with friends, join the Wednesday evening running group, 6:00 pm at LoyolaHigh School (Oakville, ON) where you’re sure to get in a workout with a goodmix of hills.

Judy's Journey: Around the Bay With a Purpose

2011-12-01T07:51:00.001-08:00


Judy (third from the left) with friends running drills and hills.

WhenJudy Gibson runs, she thinks happy thoughts.

Judystarted running because the thought of taking a pill to control her high bloodpressure was too much to swallow. She started a regime of walking each morninguntil one day, while making up for a late start, Judy turned her walk into aslow trot. Part way through that run-walk, Judy was overtaken by a man of 75years who nudged her on. “Come on, lady. Put some more effort into the run,” hesaid. Judy obliged and pushed herself to her limit that day and has neverlooked back.

“Myfirst major accomplishment was running the Lace Up for Love race. I did myfirst 5k run on Mothers Day along with my daughter and I was quite proud ofmyself. After that, I joined a running clinic on the advice of my dear friendAndrea Buzza, who is quite a mentor to me.”

Judyand Andrea met in 2009 when Andrea was training for her first Ironman. Andreais one of the organizing members of a group called the IRONDames, who’s mission it is to raise money for the Halton-PeelWellspring Center, a place that provides support programs for those withcancer. The IRONDames have a lofty goal of raising $200,000 within the next two years, enough money to finance a new fitness facilityfor Wellspring. Lace Up for Love is one of their major fundraising events.

“I was intrigued bythese women and also the amount of effort they put into achieving theirfundraising goals, so when I was asked to be a volunteer at the last Around TheBay race I knew it was the right thing to do, and that’s when I decided that Iwanted to be a part of this race next year as a participant.”

Judy was introduced toCanada Get Fit because its organizers, Grace and Shirley, are themselves IRONDames and have both completed severalrace goals to raise money for Wellspring. Judy is currently signed up for theupcoming training program, one geared specifically toward preparing runners forAround the Bay, to help her train for her goal. Strongly connected to the goalof raising money for Wellspring, Judy plans to get from her journey all it’sworth. “I was invited to join the IRONDamesand I’m looking forward to working along with them to raise enough money forthe new expansion at Wellspring.”

Now when Judy hits theroad for those long, grueling runs that are often the bane of runners trainingfor their first Around the Bay Road Race, she’s running for a future that’sfull of happy, healthy times for herself and those that benefit fromWellspring. “My fund raising goal for Around the Bay is $3000 and I’m hoping toexceed my expectations. I don’thave any time set as yet, but I’d like to be able to keep up with my group andto be able to complete the race without any type of injury.”

Tosponsor Judy’s journey in the race, go to irondames.ca, click on Sponsor anIndividual Dame and scroll down toher name.

Strength Training – Your #2 Priority

2011-11-24T17:31:00.000-08:00

According to Barrie Shepley, the guy whocreated our winter training program, strength training next to endurance runsare a top priority. Last Saturday, atthe fun run, information day and kick-off breakfast, members received their newtraining program complete with a minimum of two days of strength trainingdesigned into the training week. With aweek of pre-season easy running behind us, it’s now time to get focused andstrong.

So why all the fuss about strengthtraining?

During the course of a training program, runnersmay find that most of their time is focused on trying to run further, fasterand harder instead of running smarter.
The fact is, if runners spent just alittle time, one or two workouts per week, on strength training the resultsthey want would come almost effortlessly. Strength training is not a waste oftime, nor will the added muscle mass slow you down. The real waste would be thetime spent sitting on the sidelines (the couch), not running because you’vesuffered a soft tissue injury during, or worse before, race day.

You’re a runner, so you have to run. But nobodyshould run more than four days a week. Overdoing your runs will not only burnyou out physically but could also undo you mentally. That is, it can becomeboring and redundant. If you want to get to the finish line healthy, and withthe possibility of a Personal Best, you’re going to want to add some smartstrength training sessions to your weekly regimen. Regular strength trainingwill pay you back fourfold in injury prevention, increased power, increasedstride length and running economy. Muscle maintenance is especially importantif you’re over the age of 40, which is when muscle mass begins diminishing byabout one to two percent per year. Use it or lose it, as they say.

Here are some smart ways to integratestrength training into your training program:

+ Hit the strength training machines at thegym. Start with 1-2 sets of 10-12 reps and then increase to 2 sets of 15-20reps when you’re ready. Runners should include hamstring curls, kneeextensions, bench press, adduction and abduction machines in their circuit.

+ Take part in a pilates or yoga class towork on core strength as well as flexibility.

+ Rowing, in water or on a rowing machine,provides tremendous results in back muscle strength.

+ Do step-ups, planks, squats and walkinglunges at home.

For more information onstrength training, check out the article on the Canada Get Fit website.

Older Than Boston

2011-11-19T08:50:00.001-08:00

The first time I read the words “Older than Boston” on at-shirt, I thought it referred to the wearer. Now I know better. The shirt is abadge of honor for those who have completed the Around the Bay road race, whichis indeed older than the Boston Marathon. Three years, to be exact.

Why run Around the Bay?

It’s got provenance. Hamilton Herald Newspaper along withcigar store owner "Billy" Carroll, originated and sponsored the firstAround the Bay run on Christmas Day, 1894. It is now the oldest road race inNorth America.

It’s popular. The race helped establish Hamilton as arunning mecca for long distance runners. It’s not uncommon for runners to come fromacross North America and even overseas to take part in the race. Just tryfinding a hotel room within three months before the race.

It’s unique. The full Around the Bay route is an unusuallength of 30k, which makes it a great tune-up race to practice all the elementsfor a marathon. It’s long enough that you have to focus on pacing, hydrationand nutrition but not so long that it impacts your body in the same way as afull marathon.

It’s cool. Ok, it’s cold. March weather keeps all of therunners feeling fresh and rosy-cheeked from start to finish line.

This morning, Canada Get Fit held a fun run and informationsession for our Around the Bay training program. Registration is open all week but you've got to be quick to get one of these spots. They go fast!

And if you don’t already follow us on Twitter, please do!

Top 6 Tips from Barrie Shepley

2011-11-13T19:36:00.001-08:00

Inanticipation of the 2012 training season, Canada Get Fit wanted to giveeveryone a chance to meet Personal Best and Hall of Fame Coach, Barrie Shepley.Not only is Barrie an award winning coach, he’s also the person behind our newtraining programs for 2012, including the upcoming program for Around the Bay30k and 15k relay. His talk this past Wednesday at Canlan Sports Arena servedas a primer for Barrie’s training techniques. His core message is that eachperson’s journey toward a race should be different. Above all, it shouldbe fun.

Barrie’s own journeybegan early. He attempted his first, the Philidelphia Marathon, at 16 years oldand was just as precarious as it was fun. Barrie had put in a request with thelocal radio station to play Olivia Newton-John’s “Let’s Get Physical” at theapproximate time he would be reaching the hardest hill of the course. Headphonesfixed securely over his ears, he didn’t hear the motorcycle approaching himfrom behind. The collision caused Barrie to cross the finish line that day witha broken hip and a new appreciation for being able to complete the marathon,from start to finish line, in optimum health. As Barrie says, if a runner thathe’s training doesn’t get to the finish line healthy, he hasn’t done his job.

Here are the top 6 pointsthat I gleaned from Barrie’s talk:

1. Know yourbody type – mesomorphic, endomorphic or ectomorphic – and customize yourtraining program to work for you. Whether genetics has blessed you with a bodymade for endurance running or bowling, there’s no excuse for not training in asmart and efficient way.

2. A balancedtraining program is one that improves a runner’s skill, strength, speed,endurance and flexibility. Barrie notes that many runners tend to focus onendurance and speed while they train. Take a yoga class or pick up some freeweights to help balance out your training program.

3. Runningshouldn’t be your only activity. Use off days to try other activities, such asswimming (Barrie’s favourite), rowing, cycling or a team sport.

4. Use hilltraining to lengthen your stride. Barries says that nothing helps more thanhauling your butt against the pull of gravity up a hill.

5. Something assmall as wearing your watch on the same wrist during each run can affect arunner’s form. Think about that the next time you strap on your Garmin supercomputer and try alternating the arm that you wear it on.

6. While you’reout there pounding the pavement, become a role model for the youngergeneration. Involve your kids, grandkids, nieces and nephews to set(reasonable) fitness goals, like training for a 5k, and help them train safelyand effectively.

For more good stuff fromBarrie, especially as he gears up for the London Olympics 2012, follow him onTwitter.

Introducing: Barrie Shepley

2011-11-02T06:24:00.000-07:00

Over the last week and ahalf, we’ve spread the word that Barrie Shepley, Hall of Fame Olympic Coach,has designed our 2012 training programs, including the upcoming training for Around the Bay 30k and 15krelay. We want to give you a chance to get to know Barrie, his philosophyand his strategies, before the Around the Bay training program starts at theend of November.

We first came to workwith Barrie when we were training for our first Ironman. He bumped up ourregular training program with some intensive sessions, like his megatraining clinics and Florida Training Camp, which helped make Ironman Wisconsin2005 doable; challenging, but doable. Barrie and Caron Shepley have alsobecome active supporters of IRONDames and Wellspring. And, since Irondames andWellspring are now the official charity of choice for Canada Get Fit’s 2012season, it was easy for us to see the fit between Barrie (Personal Best) andCGF. Lucky for us, Barrie has been able to work with CGF before starting hisgig as the CTVAnalyst for the London Olympic Games in 2012. He willshare his expertise to get us thinking and training as intelligently andstrategically (and creatively) as the Olympic athletes he’s coached.

In gearing up for 2012, we’re excited to host An Eveningwith Barrie Shepley on November 9^th from 7.00pm to 8.30pm at CanlanIce Sports in Oakville. This is everyone’s chance to get a taste of what it’slike to train with Barrie. He’s going to discuss methods for increasing yourhealth and immune system so that it can stand up to training with a busylifestyle in flu season. (Don’t pretend that you don’t spend the winter dealingwith all three of those.) He will give us strategies to achieve more with lesstotal training. And, he’s alsogoing to give us the low-down on the stories and strategies of the athletes participatingin the 2012 games. We’re especially excited for that!

You'll also be able to get information about Canada Get Fit's line-up of upcoming training programs:

Winter Fit Around the Bay (ATB) Training Program, starting Saturday November 26
Centurion Training Program, starting Sunday, February 5, 2012
Summer Training Program, Half Marathon & 10k Training Program, starting April 7 2012

Bring your pencil and paper; you'll want to take notes.

CGF Year End Party 2011

2011-10-26T13:03:00.000-07:00

Applauding Cindy

“Life shrinks or expands in proportion to one’s courage.” (Anais Nin)

Our runners truly have the warrior spirit. Even the simple act of coming out to each and every training session serves as their medal of courage. Their commitment makes them fearless, in that they eventually begin to fear less over time. The long runs get easier, the hills become more manageable and the personal goals get loftier and loftier. This past Sunday, we got to celebrate those individual achievements as a group.

Applauding Mary

The year end party is our chance to catch up, count medals, have a drink, and pat each other on the back. It’s also the perfect venue to give everyone a sneak peak at what’s coming up next at Canada Get Fit.

Watching the slideshow of 2011 highlights

On Sunday, while Grace got everyone a bit emotional with anecdotes of triumph and adversity, Shirley gave us a taste of what was to come with future Canada Get Fit, like how we’ve teaming up with Barrie Shepley, Personal Best and Olympic Triathlon Coach, to design the Around the Bay training program.

A sneak peak of 2012

With tons to look forward to in 2012, we hope everyone takes this time to enjoy the off season and all of the little indulgences that it brings.

Now...show us your medals!

On season or off season, you can always stay in touch with the latest Canada Get Fit news on Facebook, Twitter or the new Canada Get Fit website.

Stay running!

The Canada Get Fit crew

Scotiabank Toronto Waterfront Marathon 2011

2011-10-19T15:47:00.000-07:00

Front Row: Katie O’Kane, Stephen Bruce, Kristin Kenny,

Sylvia Christie, Sue Clark, Pam Nixon

Back Row: Cheryl Kettle, Jim Clark, Tasie, Heather Clark

When Canada Fit began in 1997, we trained for and ran The Toronto International Marathon. We’ve seen some changes over the years – Canada Fit has become Canada Get Fit and the Toronto International Marathon has been replaced by the Scotiabank Toronto Waterfront Marathon – but under the gray autumn skies that seem to punctuate this October marathon, much of it remains familiar. Canada Get Fit naturally forms a group mentality – and sometimes a mob mentality – to motivate runners but we also focus on the journeys of our members, whether they are training for their first race, running for a cause or trying to out-best their previous best. In that spirit, while we approached the Scotiabank Toronto Waterfront Marathon as a group, each runner had their own unique experience. Some stories overlap and intersect throughout the day – those whose spirits were lifted by seeing 100 year old Fauja Singh, and those who found the baggage claim to be a bigger challenge than the race – but each member was ultimately out there running solo. We’d like to take the chance to share some of their race day stories with you, triumphs, frustrations and all.

Stephen Bruce

Stephen Bruce’s finish time may have been affected by the weather, but his determination remained unfettered thanks to the inspiring story of another marathoner. “I am happy with my time of 3:46 (chip time). That is about an average pace of 5 minutes 22 seconds per kilometer. My goal was 3:40 but under poor running conditions and knowing the training I did (and didn’t do) I’m satisfied.” On his way to the race, Stephen got a glimpse of something that gave him instant perspective. “I walked out of the Sheraton hotel shoulder to shoulder with this young 100 year old gentleman! Without exchanging words I knew right then that I am young, have lots of energy and many more marathons in me. If he can set his mind to 42 kilometers at 100, what concerns could I possibly have?” Stephen is now setting his mind to shaving 15 minutes from his time in order to qualify for the Boston Marathon.

Fraser Sinclair

Sylvia, Fraser, Sue

Fraser is a long-time member of Canada Get Fit who took part in the half marathon on Sunday. “I have run with CGF since 2002, so I pretty well know what to expect. I look forward to the Saturday morning runs as a time to de-compress after the work week and to socialize with running buddies over coffee, or better yet breakfast, after the run.” When it came to setting a goal for the Scotiabank half marathon, Fraser took a realistic approach and instead of becoming frustrated he focused on the accomplishment of crossing yet another finish line, and earning another medal. “As those CGF folks who know me are aware, since 2007 I have been struggling and have not run a full marathon since the Marine Corp Marathon in 2006. Each year since I have signed up for the full marathon and have throttled back to the half because I haven't felt strong enough for a full. In 2009 I ran the Toronto half in 2:03:52 which was 18 seconds off a personal best for me but since then my half times have been 2:30 plus. In order to not become too frustrated I have had to lower my expectations and just be satisfied that I'm still out there running and finishing.” Fraser made a final push in the finishing stretch along Bay Street, which allowed him to come in right at 2:29:37. “By the skin of my teeth,” he says.

Cheryl Kettle

“My experience training for the half marathon was amazing. I just love meeting the group on Saturday mornings for my run. The group is absolutely amazing and I wouldn’t be where I am without them. I have been a member for eleven years and the Saturdays that there is no run, I don’t know what to do with myself. CGF has become such a big part of my life.” For the Scotiabank Marathon, Cheryl set herself a time goal. “I have run many half marathons so I knew I could finish it. I wanted to beat my time of 1:58 from Mississauga and I did! I finished the race in 1:57.” Aside from finishing with an amazing time, Cheryl also has fond memories of the lines at the baggage check area. “The only thing that really sticks out is how horribly disorganized the baggage check area was. As soon as I finished the race, I immediately went to get my baggage and had to wait for an hour. The bags were removed from the trucks and just put aimlessly on the ground. There was no rhyme or reason to that. I, along with the many other runners, was cold, tired and just wanted to get warm clothes on. Other than that, the day was a success.” Ok, maybe fond memories was a stretch but she did eventually get a chance to kick up her feet and curl up with a big bag of potato chips. That is, after she took the kids to birthday parties and did a little housework. “I celebrated after the race by taking my kids to birthday parties and doing housework. “I am going to save the celebration for next weekend when CGF has their get together.”

Jim Clark

Cheryl Kettle, Jim Clark

“I was just working on the Half-Marathon this year and I found the program excellent and much clearer than last year’s version. As always, it is the conversations and friends that you run with that pass the time and keep you coming back for more.” Jim set two significant goals this year. “To get through the year alive - the jury is still deciding on that one - and to break two hours for the Half. I managed that twice this year: the Oakville Half and the Scotiabank Half.” This year, Jim and his wife Sue made the marathon a family affair. “The Scotiabank Half was a great day for the Clarks. Heather, our daughter, arrived in Canada on Friday evening with her fiancé, Tasie, and they ran the Half with Sue and me. Tasie and I started together and I hoped to keep up with him for about a two-hour finish (we were also running with Cheryl, but she turned out to be in a class of her own: fast). As we settled in, all he could keep saying was 'Boy, you shuffle really fast!' As we worked our way through the race, he kept bringing up my dubious running style with original comments such as 'Boy, you shuffle really fast!’ Around the 18km mark, he did the honourable thing and allowed his much older soon-to-be father-in-law to shuffle out to a five minute lead. Suffice to say, I coaxed out a Personal Best at 1:57:57 and Tasie ran a really respectable race at around 2:05. Sue and Heather, who started with Sylvia and Fraser, took a pleasant 10 minutes to cross the starting line and then the race was on - for Sue her second Half and for Heather, 6km more than she had ever run in her life! Within two kilometres, Heather doubted her sanity and capability, which Sue stoutly ignored. They vaguely planned to run the first 15km and then figure out how to get to the finish. As it happened, they plugged away at a steady pace with walks at the water all the way to 18 kilometres and then reverted to 10+1. In the end, Heather took off up Bay Street and Sue just stayed with her. Mother and daughter crossed the line triumphant and hand-in-hand in just under 2:32, an awesome performance for our Heather who was moved to tears. All in all, it was an amazing experience and a real family memory. After the race, we all huddled together and froze till Alistair arrived with the warm kit and an offer to eat any food we could spare.” After the race, Jim says they celebrated with, “alcohol and more alcohol! And lots of food, I guess. I think Heather is still trying to decide if this is something to be celebrated or regretted!”

Katie O’Kane

Katie O'Kane shows off her bib

“I recently relocated to Oakville with my family for my husband's job. Our relocation specialist recommended I join Canada Get Fit to get to know runners in the area and help me train for the half marathon. Contacting the group was the best thing I could do for both my training and being new to the area. I not only got great coaching, running routes, and motivation, I have made friends I know I will have for a long time!” Finishing is always the goal, Katie says, “but I also wanted to see if I could decrease my half marathon time from my previous half in June in Duluth, Minnesota.” Once she crossed the finish line, Katie joined the huddled masses to pick up her bag and medal. “I still can't get over having to wait in line shivering for over an hour!” Finally out of the cold, she finished her day “with a margarita, chips and salsa, and a long nap.”

Sylvia Christie

With many more stories to share, CGF members will celebrate some more at Kelsey’s (Burloak and Wyecroft) on Sunday, October 23, 2:00 – 5:00 pm. Remember to wear all your medals.

Are Running Clinics Worth It? Part 2

2011-05-12T05:38:00.000-07:00

It also depends on whether the clinic provides members with training information and techniques and whether it has guides (group leaders or coaches) who not only provide encouragement but monitor individuals. For example are coaches providing information on running form and than watching members for form and correcting and providing suggestions for improvement.

Are Running Clinics Worth It?

2011-05-11T13:29:00.000-07:00

As a reformed coach potato, I would have to fall squarely on the side that running programs work. If I hadn`t signed up for that first running clinic offered by Canada Get Fit back in 1997 and stuck with it ever since, I definitely would not have completed more than a dozen marathons, three Ironman races and a number of triathlons.

The question really should be what makes a running clinic/program work? If I broke it down into a few of things I would have to say that the reason Canada Get Fit worked for me was the following:

• Doable. The program had to be doable. As a professional who commutes 2 hours a day and regularly faces a 10-12 hr work day, getting a program that I could accommodate around my work schedule not to mention family demands was paramount. This wasn’t something I could do if success meant I had to dedicate 2 hours a day to it. 35-50 minutes 3 times a week with a long run on the weekend was “doable”. So I would suggest that when your evaluating clinics think about how much time you can give yourself permission to carve out for yourself and what really fits with your lifestyle. Maybe a 10k clinic is more realistic for you at this stage in your life than a marathon clinic. You have to set yourself up for success and making sure the program is doable is one of the first criteria.

• Design. The program needs to be well designed. That means that in addition to it being easy to follow – afterall after a hard day at work you don’t to have to have a university degree to figure out what you have to do. As well, it needs to ramp up in intensity and length in such a way that it puts you on the sidelines because of injury or burnout. If the program is too hard or doesn’t incorporate sufficient “offload” or “down” weeks, your body won’t recover properly increasing potential for injury and to benefit from training your body needs off weeks to acclimatize the training it has been doing.

Social Support aka Peer Pressure. Some runners are more the lone wolf type. They don’t need or want the support that a group can provide. Myself, I found the benefit of the group enormous. Not only was I always able to find someone to run with which reduced boredom on those long runs, it created a sense of accountability. Which means that on those rainy mornings when I really would rather just be staying in bed, I know that if I don’t get the run done I won’t be ready for long Saturday run and I will disappoint my running buddy. It also gave me a support group of people to talk with who really appreciated and understood the challenges. After all there are only a limited number of people who want to talk about the best way to treat blisters! But seriously surrounding yourself with a big group of people who are positive about the undertaking you`ve signed up for who really encourage you each and every step definitely impacts the likelihood that you will find your way to the end of the program and the start line….of a race or new lifestyle.

Canada Get Fit - Cross Fit as a cross training option

2011-05-11T12:05:00.000-07:00

So last Saturday morning after a Canada Get Fit's long run we headed back to home base and had a cross fit demo.

The people from Transition CrossFit effectively demonstrated why runners are not the most well balanced fitness.

We went through a shortened version of a standard CrossFit workout which included airsquats and push ups. Frankly I was shocked at how challenging the work out…even as trimmed down as it was.

According to Rita from Transition CrossFit, CrossFit programs are designed for universal scalability making it the perfect application for any individual regardless of experience. Which basically means that if you’re a beginner you do what you are capable of doing and as you become more fit the program adapts to your increasing fitness level.

Running is actually a very “specific” sport, any runner who has been at it a while knows that as you become a better runner your ability to squeeze out improvements becomes a challenge. So CrossFit is a good compliment as it doesn’t specialize. It actually looks at total overall fitness enhancing an individual’s competency at all physical tasks.

Aside from the breadth or totality of fitness, CrossFit is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies. As a result it improves your abilities as a runner and creates a more well rounded you.

Based on the interest expressed after last week’s demo, Canada Get Fit is working on arranging a Transition Crossfit class just for CFG members. More news to come once we have details nailed down.

Shirley
sspeakman@canadagetfit.com