From Mommyhood to Team Canada

Contributed by: Amy Moss-Archambault at www.trimom.ca

I'm like most people. Actually, I'm probably a lot like you. I started competing in races late in life. I love sport, I'm absolutely passionate about triathlon but I didn't come from some incredible athletic pedigree. I was never on the varsity anything team. I never competed for my school - at least not in sport. Most of the time I had my face stuck in a book. But that's what is so amazing about triathlon. No matter how old you are, no matter what your background everyone has a shot at competing at the highest level possible - the World Championships!

Three years ago I was standing at the edge of Guelph Lake and competing at the world championships was the furthest thing from my mind. I had just squeezed into a wetsuit that had fit 2 weeks prior and was now too small because I was 5 months pregnant. But I was racing that day. Was I little crazy to be racing my first try-a-tri pregnant? Without a doubt, yes. My doctor had monitored me the entire time and I wasn’t racing to win, I was racing because I could. If you had met me 10 months ago you would know how impossible that seemed. With hindsight would I have still raced that morning? Yes! That day started a whole new chapter in mine and my family’s life, full of endless possibilities.

After I had my baby girl, I was determined to go back to Guelph Lake and compete in the same race. I wanted to see what I could accomplish without any limitations. My husband and now three children cheered me on as I finished fourth in my age group. I’m not sure who was more impressive that day; my husband, who had an eight month old in a snuggly, a two and three year old in a bike trailer running from vantage point to vantage point, or me laying everything on the line.

I’ve raced about 8 triathlons since then. All sprint distance which means I swim 750m, bike 20km and run 5km. It’s the perfect distance for me while my kids are little. I struggle as it is to find time to train. I’ve always marvel at people who have these nicely written training plans that build their training volume, peaking at just the right time. My training has always been based on the YMCA schedule. I fit my swims in around when there is babysitting or children’s programs. Until we bought a trainer my riding time was a spin class that coincided with a program for 3-5 year olds while there was babysitting for the baby. My runs would mean the two youngest in the bike trailer turned jogging stroller and my eldest on her bike next to me. When that didn’t work my friends stepped in to help.

Every time I raced I would see a few Team Canada race kits. At first I was in awe and then I became more and more curious. The idea that an age grouper could compete for their country just seemed so .... tangible. Don’t get me wrong, I wasn’t an amazing athlete. I was decent. I would always finish in the top half of the pack. I had great sections but I hadn’t figured out how to put all the pieces together yet. Still, the more I saw the team kits the more I realized that anyone can race for Team Canada, you just have to try.

This year I decided I wanted to try and qualify for the team. I found out what races were qualifiers and analyzed each race. I figured which course I was best suited to and wrote out a training plan. I knew my haphazard approach to training wouldn’t cut it. My kids were a little older (6,4,2) so I had a bit more flexibility. My friends filled in any gaps so that I could stick to my training plan. I’ve always said it takes a village to raise your kids, it also takes a village to train to win.

I raced the qualifier and came in third. There were two spots up for grabs that day and I earned one of them. I will be racing in London, England 2013 at the World Championships. The next time you see me I’ll be sporting the Team Canada kit and I hope someone looks at me and says I can do that because the truth of the matter is that  potential is in all of us, you just have to try.

For Improved Running Performance Just Head for the Hills

Contributed by: Christine Blanchette of www.christineruns.com (Twitter: christineruns)

There is an old saying, “What doesn’t kill you makes you stronger.”  Actually, the exact quote goes, “That which does not kill us makes us stronger,” an original by noted German philosopher, Friedrich Nietzsche, who died in 1900 at 55.  If a man that barely saw the beginning of the 20^th century could come up with such a timeless quote, he probably would have made a great hill runner because he surely understood the concept of what it takes.

There are many novice runners, myself included that would avoid hills like the plague.  We just said no to the torture of legs turned to rubber while gasping like fish out of water to the summit of what could only be described as Mount Everest II.  It was far from an enjoyable experience but as I got used to running hills I began to appreciate what they were doing for my body. I developed stronger legs and became a stronger runner. Now, I run for the hills and enjoy it.  Everest II, it turned out, was just about 600 meters long and not really that steep. The enormously talented Kenyan and Ethiopian marathon runners are accustomed to extremely hilly terrain. I include hill training at least once a week and if you live in a hilly area then the hills become part of your daily workout.

In a recent email interview with Dr. Jack Scaff, the Honolulu resident known as, “The Father of Running” in Hawaii, he shared his expertise on hill training.  In his book, ‘Your First Marathon, the Last Chapter in Long Distance Running,’ hill training is covered extensively.

“Hill running is good strength training, however it tends to be anaerobic,” Dr. Scaff said. “When one approaches a hill, one should run perpendicular to the horizon, shorten their stride and come off the backside of the hill or downhill using the same type of stride - short steps going up the hill, the same short steps coming down, longer strides on the flat and no pounding at any time.”

By including hills as part of your running program you will reap the benefits of becoming a better runner. Most races have hills and you will be better prepared to tackle the hill both mentally and physically.

Dr. Scaff advises, “Most running injuries secondary to hill training seem to occur on the down slope and while one might attribute this to the so-called "pounding" actually it's an expression of “eccentric work.”

He further comments, “Remember, the only function of a muscle fiber is to contract and the belly of the muscle fiber gets thicker.  Look at your biceps in the arm as you lift a weight, you will note they get thicker and as the muscle fibers (align) themselves with each other (known as recruitment) increasing in strength.  So when one is lifting a barbell it’s harder with the arm fully extended than suddenly becomes easier in the mid portion of the lift secondary to recruitment. Running downhill is a paradox since all the muscle can do is contract.   As you run down hill, the muscle must relax at the same time while it is trying to contract.  And of course this decreases recruitment as well as subjects the muscle to a greater potential for injury.  Running with a similar stride or a shorter stride downhill than that used going uphill helps prevent this.”

You should pick a hill that is suited for your training.  For average runners, choose a hill that takes about 90 seconds to run.  

How to run a hill: head up, pump your arms, lean slightly forward and run about 80% effort and jog or walk on the way down.  Repeat six to 10 times.

So there you have it – the next time you see a hill, just tackle it and think of it as part of your normal running routine. The more hills you run the easier it becomes – and the stronger you will become.

Mud and Obstacles: 2012 Recap

Contributed by: Marissa Schroder, Publisher of Get Out There Magazine

The summer of 2012 was the summer of mud and obstacle racing! The category was so popular that Get Out There added a new section in our event calendar just for these races! Tens of thousands of you got down and dirty at one of the myriad of new races on offer – from major U.S. players like Tough Mudder to large-scale “made in Canada” events like Mud Hero – there really was something for everyone (even kids – check out this pint-sized race report from our youngest reporter!). There’s no doubt the obstacle racing trend was certainly at its peak this summer. Our prediction is that we’ll see continued momentum in this category into 2013, drawing both endurance athletes looking for an alternative to traditional races and newbies interested in challenging themselves to get off the couch!

Our team of video race reporters had the opportunity to participate in a number of these races. From family friendly events like MudNewton in Uxbridge, Ontario, to the massive festivals like that of Warrior Dash and Spartan Race, our reporters participated at all levels. Here we’ve put together a video showcase of our 2012 mud/obstacle race reports.

Tough Mudder Toronto - http://youtu.be/UGrKSVi9DJE

Warrior Dash Toronto - http://youtu.be/4Q8iY9B58NY

Spartan Race Toronto - http://youtu.be/s6hx_X5ITjM

Mud Hero Toronto - http://youtu.be/uFgwVL1rvSI

MudNewton - http://youtu.be/TuQgAHFG7e4

MudNewton Kid’s Race - http://youtu.be/WU-Nbve-GKk

Punisher Adventure Race - http://youtu.be/Ld65yfJx3YM

O-Course by Fit Factory Training Camp - http://youtu.be/LNX8UQFgE14

Mt. Tremblant Super Sprint - http://youtu.be/ROXNu6cG2I8

Urban Warrior Toronto - http://youtu.be/AT3hODWWNSs

Swampfoot 4 Mile - http://youtu.be/bfp_DgOj6H8