On the Mend.

Since my whirlwind Sunday race, my week has been great, honestly. Sure my leg is still messed up, but this has been the most promising injury I've experienced. That seems like an odd thing to say, but I say this in the sense that this injury has received the most authentic and raw diagnosis by doctors and therapists who are tackling it agressively with intention to have me up and running (literally) as soon as possible.

I've always enjoyed physiotherapy and rehab treatment not because of the help it provides to an injury but because of the typically relaxing nature of treatment where therapists poke, prode, massage and gently treat an injury until I usually run out of health insurance coverage. Although I'm sure my past treatments have helped heal my injuries and the ultrasounds did in fact break up some scar tissue, but I never truly beleived that physio was rehabilitating my injury as much as the doctor's promoted it would.

This time around, I've been frank and honest with my doctor (stating that I will not rest for long and given my job and my activity level, I have no intentions of not trying to run within the week) and luckly in return she has reciprocated with an aggressive treatment plan that will not baby or gently treat my leg, but instead let it flex, move, bend, twist and burn to its full capacity. I can walk and preform day to day task relatively pain free but its those random twist of the hips or thud of the foot and sends a lighting bolt of pain through my hamstring and which we are still waiting for results which explain why.

Until Friday, I will receive ART treatment and wear compression bands and suction devices while conditioning the muscle. An interesting explaining of ART can be found at http://www.psiottawa.com/services/activereleasetherapy/. Today, I was encouraged to try a few weighted squats (with a compression band on my leg) and tomorrow I will run, under supervision.

Sure a couple weeks of having my feet up with massage therapy sprinkled in would be nice, but nothing feels better than the doctor giving you a green light to hit the pavement again running. I say bring it on Doctor, bring it on!

Yours in health,
Jenna

Mental Toughness.

Today I raced ATB. Today I also experience my first time ever not completing a race. This is my story.

3:45am: Wake up as planned! Chug 3/4 bottle of water and 1/2 power bar energy.

6:00am: Start getting nervous about not waking up on time. Until 7:45, I wake up every 15 minutes and check the clock.

7:45am: I'm up! And my god am I pumped. Music on, outfit on (this takes about about 20 minutes to assemble), rockin out in my hotel room until its time to meet my team.

8:30am:  Meet Team in Training in the lobby. I am so inspired by everyone's excitement! Let's go Team! But am I wearing enough layers? Everyone's in jackets..I'm not. Let's hope its okay.

8:30 - 9:00am: Walk over to start line area with team and chat in anticipation.

9:00am: I break off. I need a little me time. Headphone in, legs warming up, time to focus.

9:15am: Enjoying my GU gel and walking over to the start line.

9:25am: In the corals, jumping around (its -19..gotta stay warm!). I see a few friends, wish them luck and psyche myself up.

9:30am: We're off! Well, I didn't cross until about 9:33 but nonetheless, we're off!

And here's where it goes wrong...

9:34am: Uh oh. There a dull pain in my right hamstring..maybe I'll just run it off. This has happened before and I know with a few strides, any soreness or glitches tend to subside.

9:40am: 1km in..the pain is still ever present. Who cares...just keep trucking, your doing great. The sun is shining, the weather is great, your team and friends are here and you've only 29km to go!

10am: 5km in. Why can't I shake this? It hurts even more. The pain has crawled into my glutes and IT and its starting to come in sharp jolts. I remember that it usually takes me 10km to really settle into a run, so let's wait until 10km and hopefully all will be well.

8km: This is not good. I find myself favouring my left leg. My cadence is off, my pace is slipping. How about taking it down a notch to let me leg recover, maybe that's what it needs?

10km: This is where I should start to feel good and I'm feeling worse than ever. My body is fighting me and the devil on my shoulder is telling me to turn around. I've trained my mind to overcome adversity and it tells my body and conscience to screw itself. 52 minutes in (a bit beyond my pace) and I decide to pick it. I understand the pain I'm going through and give myself options. Pick it up and go harder to 15km and take a quick break there and continue. Or stop.

11km: My body is screaming. My foot turnover is up. My hamstring is searing my pain, and tears as running from my eyes (dramatic, I know!). I give a little girl a high five in hopes of it cheering me up and giving me strength but I feel like I'm letting her down knowing that I struggling hard.

12km: Thoughts are running through my mind. "You are only 12km in - 12 is easy! Its nothing, just a warm up!", "Common Jenna, pull through, you will start to feel good soon!", "Remember the course, the real work doesn't come for another 5 km. Take it easy here and then get to work."

13km: I glance at my watch and see that I'm soaring. I'm running 4 minute kilometres. Jesus. 

14km: Its too much. Usually when I run I am enjoying it and thinking about everything else but my body. All I can think about is pain and how much I dislike running at this particular moment. The bay to my left, the fans to my right, a gorgeous bridge up ahead - I can't even notice them with all my focus dedicated to how much it hurts.

15km: I see Erika and I stop. I look at my watch at see 1:11:56 - 15 k to go..I could get a 2:25 finish this year if I maintain my pace. But soon as I start talking, the waterworks erupt and I explain what's happened. A TNT coach sees me and talks me through it. As an athlete herself and understanding how competitive I like to keep this sport, she encourages me to rethink continuing the race. The buses across the street can take me to Emergency. I struggle with the idea as I watch runner's fly by. I look at my watch. I'm wasting time if I want to be running. She looks me in the eye and asks me if I want to run next week. I say yes. She smiles and guides me toward the bus. I give Erika my best wishes and hobble across the course with my coach guiding me to the right decision.

I fought with myself for over an hour, urging my body to maintain a good pace, coaxing my mind that I'd be okay and I'd do great. I struggled hard today but in the end, I realized my body was really just trying to get my attention. I made the hardest decision I have ever had to make in race, and that was to stop. I don't want to say I 'quit' because I didn't have to spirit of a quitter.

 I had the courage, drive and fight to run against pain for 15km, finishing in a personal best time with the prospect of finishing the whole race in 2:25:00. Incredible. But, I knew if I challenged my body any further, it would stop begging for my attention and refute by causing further injury. 

Two injections  in my hamstring and a strong Tylenol later, I'm in my hotel room, disappointed I was not able to finish, but proud that I can the courage to try - and did a hell of a job achieving it!

Every run hereafter will be redemption and will remind me that I already have the mental toughness to get through anything. Now to build back up the strength in my leg so that I can get to that near 2:25 finish next time.

Yours in health,

Jenna

Mental Toughness.

Today I raced ATB. Today I also experience my first time ever not completing a race. This is my story.

3:45am: Wake up as planned! Chug 3/4 bottle of water and 1/2 power bar energy.

6:00am: Start getting nervous about not waking up on time. Until 7:45, I wake up every 15 minutes and check the clock.

7:45am: I'm up! And my god am I pumped. Music on, outfit on (this takes about about 20 minutes to assemble), rockin out in my hotel room until its time to meet my team.

8:30am:  Meet Team in Training in the lobby. I am so inspired by everyone's excitement! Let's go Team! But am I wearing enough layers? Everyone's in jackets..I'm not. Let's hope its okay.

8:30 - 9:00am: Walk over to start line area with team and chat in anticipation.

9:00am: I break off. I need a little me time. Headphone in, legs warming up, time to focus.

9:15am: Enjoying my GU gel and walking over to the start line.

9:25am: In the corals, jumping around (its -19..gotta stay warm!). I see a few friends, wish them luck and psyche myself up.

9:30am: We're off! Well, I didn't cross until about 9:33 but nonetheless, we're off!

And here's where it goes wrong...

9:34am: Uh oh. There a dull pain in my right hamstring..maybe I'll just run it off. This has happened before and I know with a few strides, any soreness or glitches tend to subside.

9:40am: 1km in..the pain is still ever present. Who cares...just keep trucking, your doing great. The sun is shining, the weather is great, your team and friends are here and you've only 29km to go!

10am: 5km in. Why can't I shake this? It hurts even more. The pain has crawled into my glutes and IT and its starting to come in sharp jolts. I remember that it usually takes me 10km to really settle into a run, so let's wait until 10km and hopefully all will be well.

8km: This is not good. I find myself favouring my left leg. My cadence is off, my pace is slipping. How about taking it down a notch to let me leg recover, maybe that's what it needs?

10km: This is where I should start to feel good and I'm feeling worse than ever. My body is fighting me and the devil on my shoulder is telling me to turn around. I've trained my mind to overcome adversity and it tells my body and conscience to screw itself. 52 minutes in (a bit beyond my pace) and I decide to pick it. I understand the pain I'm going through and give myself options. Pick it up and go harder to 15km and take a quick break there and continue. Or stop.

11km: My body is screaming. My foot turnover is up. My hamstring is searing my pain, and tears as running from my eyes (dramatic, I know!). I give a little girl a high five in hopes of it cheering me up and giving me strength but I feel like I'm letting her down knowing that I struggling hard.

12km: Thoughts are running through my mind. "You are only 12km in - 12 is easy! Its nothing, just a warm up!", "Common Jenna, pull through, you will start to feel good soon!", "Remember the course, the real work doesn't come for another 5 km. Take it easy here and then get to work."

13km: I glance at my watch and see that I'm soaring. I'm running 4 minute kilometres. Jesus. 

14km: Its too much. Usually when I run I am enjoying it and thinking about everything else but my body. All I can think about is pain and how much I dislike running at this particular moment. The bay to my left, the fans to my right, a gorgeous bridge up ahead - I can't even notice them with all my focus dedicated to how much it hurts.

15km: I see Erika and I stop. I look at my watch at see 1:11:56 - 15 k to go..I could get a 2:25 finish this year if I maintain my pace. But soon as I start talking, the waterworks erupt and I explain what's happened. A TNT coach sees me and talks me through it. As an athlete herself and understanding how competitive I like to keep this sport, she encourages me to rethink continuing the race. The buses across the street can take me to Emergency. I struggle with the idea as I watch runner's fly by. I look at my watch. I'm wasting time if I want to be running. She looks me in the eye and asks me if I want to run next week. I say yes. She smiles and guides me toward the bus. I give Erika my best wishes and hobble across the course with my coach guiding me to the right decision.

I fought with myself for over an hour, urging my body to maintain a good pace, coaxing my mind that I'd be okay and I'd do great. I struggled hard today but in the end, I realized my body was really just trying to get my attention. I made the hardest decision I have ever had to make in race, and that was to stop. I don't want to say I 'quit' because I didn't have to spirit of a quitter.

 I had the courage, drive and fight to run against pain for 15km, finishing in a personal best time with the prospect of finishing the whole race in 2:25:00. Incredible. But, I knew if I challenged my body any further, it would stop begging for my attention and refute by causing further injury. 

Two injections  in my hamstring and a strong Tylenol later, I'm in my hotel room, disappointed I was not able to finish, but proud that I can the courage to try - and did a hell of a job achieving it!

Every run hereafter will be redemption and will remind me that I already have the mental toughness to get through anything. Now to build back up the strength in my leg so that I can get to that near 2:25 finish next time.

Yours in health,

Jenna

Ready, set, GO!

With 15 or so hours until race time, I've been sharing pre/during/post race strategies with the friends and runners I've chatted with today at the Around the Bay pre-race expo in Hamilton. Everyone's nerves are on edge, their adrenaline pumping and muscles aching with anticipation for tomorrow morning's race. With so much chat about the race, I thought to share with you some of my routine and strategies for my 30k run only a few hours away.


Pre-Race (Day before..today!)

• 9:00am:  Sleep in!
• 10am: Hearty and nutritious breakfast + water.
• Daytime: Relax + more water.
• Early evening: Light exercise 20-30 mins cardio and a bit of strength. Nice dynamic stretches before and after workout. Refuel with..you guessed it, water!
• 6:30pm: Dinner time! This race I will be having a special pasta dinner with Team in Training but usually my go-to pre race dinner is this:
• White plain bagel with 1.5 peanut butter, 1 tsp jam, 1 tsp honey.
• Granny Smith Apple
• G2 Orange Gatorade
• 8:30pm: Get race day items ready, packed and layed out. Then relax with a movie or t.v
• 10:30pm: Lights out!

Race Day 

• 3:45am - 15 minute snack. 1/2 Cliff Bar, 1/2 - Full bottle of G2 Gatorade.
• 7:45am - Wake up, get dressed, consume 1/2 cup water and 1/2 Cliff Bar or banana.
• 8:30am - Meet Team in Training group and jog over to start line.
• 8:45am - Consume GU Espresso Gel, listen to music, get excited!
• 9:20am - Get to start corrals..hop around and smile.
• 9:30am - GO!

During Race (things to remember):

• Drink up: Have Gatorade at every water station. Don't drink glass full, tip out a bit of it so it doesn't spill all over you instead of in your mouth.
• Re-fuel: Consume a GU gel at the 10km mark and 20km mark.
• Hills: Maintain cadence. Pace will naturally slow down, but keep same cadence in foot turnover.
• Downhills: Roll with the hill. Lean forward a bit and let the downhill do the work.
• Stress free body: R-E-L-A-X. Relax your arms, shoulders, hands, face - everything that tends to scrunch up with tension when you run. Shake out your arms and legs periodically.
• Feed of energy: Listen to the crowd, give kids high fives, cheer for team mates, chat to other runners, smile for the camera and look around. Feed of the energy of the event itself!
• Remember your mantra: I usually write a mantra on either wrist. One is always 'BREATHE' on my left wrist the other is yet to be determined. 
• Don't fret: Don't let your watch run your race. Enjoy the race regardless of time. This race is not for time, its for experience and for supporting Team in Training. Remember why I am running and who this race is for. 

Post Race (don't forget...)

• Take an official picture! Wait in line for it, its worth it.
• Visit the bathroom, even though you won't want to, you will regret it about 10 minutes after finishing.
• EAT. Even if you are not hungry. Nibble on your bagel and swig some water after every bite.
• KEEP EATING. Every hour afterward until your next meal, consume about 50 calories of healthy things (crackers, bananas, Gatorade, etc.)

So here we go, time to get ready for an evening of friends and inspiration from the Team in Training group from Ontario. Best of luck to all my teammates and every other runner and walker participating in tomorrow's events!

“Success isn't how far you got, but the distance you traveled from where you started.”

Yours in health,

Jenna

Me Pre-Race at the Ottawa Marathon

Ingredients for Healthy Living...mmm.

As I prepare to move, I've been making a list of things to buy for our fridge and pantry. I thought to share it with you today as the items listed below are great choices for a  healthy diet which supports clean eating habits! Enjoy.

Ingredients for Healthy Living

• Seasonal fruits and vegetables.
• Buy as much local product as possible! It'll be most likely without preservatives and the most fresh. You will also be supporting your local economy and farmers.
• Organic meats.
• Although I don't eat meat, I encourage meat eaters to look for organic meats and product from animals who were free range and fed wholesome diets.
• Baked goods from the store bakery or from a bakery itself
• Pre-packed breads contains a lot of crap. Buy it fresh or make it yourself!
• Dried beans (for sprouting or cooking)
• Canned beans (in water, low or no sodium)
• Variety of gluten free and whole wheat grain products (quinoa, couscous, spelt, oats, etc.)
• A full selection of herbs and spices.
• Keep your herbs free in a 'herb keeper' which you can purchase at many local grocery, kitchen or health food stores.
• A variety of healthy oils
• Canola oil (for basic cooking), hemp oil, coconut oil, a good quality olive oil
• Vinegars
• Apple cider, white, balsamic, a fruit based vinegar, etc.
• Dark chocolate
• 70% + just keep you satisfied
• Greek Yogurt
• No fat Greek yogurt is wonderful and extremely nutritious if you can handle dairy.
• Egg whites/free range whole eggs
• The colour of the egg means nothing - brown is not any better than white!
• Tea & fair trade coffee
• If you like tea and coffee, keep a fresh stock of tea and coffee on hand.
• If you must eat cheese, try these types:
• 1% cottage cheese.
• 1% ricotta
• Goat cheese (regular or herbed)
• Feta cheese (in block or pre-crumbled)
• Smoothie/baking and breakfast add ins
• Chia seeds
• Flax seed
• All natural peanut butter and 100% fruit jam
• All natural hummus
• Supplements:
• Vege Greens
• A vegan protein powder (Greens+ is an example)
• Algea (tastes awful, but its good for you!)
• Sugars:
• Maple syrup
• Honey
• Agave (I don't like it, but if you do, go for it!)

A Healthy Fridge :)

Feeling like this list does not comprise close to half of your pantry and fridge? Although some pre-packaged products are okay to have once and a while, why not take a few minutes and make your own version? This idea is possible even for the time-constrained individual. If I can do it, you can too. You will cut out the crap (preservatives, sugars, fats, processed ingredients) and be proud that your ketchup was made from scratch!

Here are a few suggestions, try making your own: condiments, salad dressings, marinades, juices, crackers, pita bread tortillas, popcorn, crusts, breads, baked goods, sauces, jam, nut butters, dips etc.

What does your fridge look like? Can you make some changes? If you have any healthy suggestions to add to this list, please post a comment below!

Yours in health,
Jenna

Hit The Track - 2 Workouts

Although I'm a distance runner, I'm in love with the track. There is something about the 6am runs at the track in dead silence and where the the sound of your own breathing commands your focus. I was going through some old workouts of mine that I used to do at the Toronto Track and Field Centre. I practically lived there during my last year of University and grew very fond of the miles I'd spend working on my speed and drills.

I thought to share two workouts I enjoy. All are fairly long and challenging and although they are based on accessibility to a track, they can be preformed on a treadmill or on measured intervals outside.

Enjoy!

Yours in health,

Jenna

Run Program 1 - (With exercises)

Warm-up Cardio:

7 laps (1 mile) @ 60%

Warm up exercise: Repeat twice for 20 metres there and back:

Exaggerated skipping

Basketball slides

Butt kicks

Knee Highs

Lateral Bounding

Run w/ workout intervals:

200 metre runs @ 90%

Side jumps x 25 each side

1 lap @ 70%

One leg hops x 20 each side

200 metre runs @ 90%

Skip ups on bench (one foot at a time) x 25 each leg

1 lap @ 70%

Bench bounds (two foot) x 25

200 metres run @ 90%

Squat-walk shuffle for 20 met res x 4

1 lap @ 70%

Walking lunge x 25 each leg

200m @ 90%

Side plank w/ leg arm in the air x 30 seconds each side

1 lap @ 70%

V-sit for 20 seconds x 2

Cool down:

7 laps (1 mile) - slow

Run Program (Long)

Warm Up:

3 mile warm up run (21 laps)

10 metre drills: High Knees, bum kicks, straight leg, horse kick, toe touch, double knee up, hip opener.

Workout (4 miles or so):

3 slow laps

Sprints 60m x 10

3 slow laps

Core + 3

3 slow laps

400m x 2

Core + 3

3 slow laps

7 hard laps

3 moderate laps

2 slow laps

Empty Cupboards

I'm moving in 3 days. My shelves are bare, fridge is empty, and my belly is rumbling. To silence my hunger pains, a recent visit to Costco has had me living off of this:

Summer Fresh Salad's '7 Grain Salad'

Looks healthy? It is! My salad is loaded with whole grains a few veggies, beans and healthy fats. With a kilogram of the salad to go, this should last me until I move. Yes, I have been eating other meals for breakfast and lunch, but my my Seven Grain Salad provides most of my nourishment for my final meal. I am thankful that I have a good go-to item in my fridge instead of mashing fridge leftovers together for my last few meals in my apartment. 


Although I'm enjoying my salad, emptying my shelves and fridge of old food, exotic marinades and delicious (yet unused) cheese inhibits a sense of excitement and renewal - I get to build my pantry and fridge from scratch and cook new meals beyond the limits of a seven grain salad!


I do not typically hoard food in bulk or shop in excess in the produce department only to find my veggies turning funky colours after a week untouched. However, the thought of completely rebuilding my stock of cooking supplies and fresh grocery items is an appealing idea to the avid cook and health nut. Think of all the veggies! The fruits! The spices and herbs! My mind is already scrolling through a list of ideas for healthy meals to come. The interesting thing is that I sometimes also experience this giddy excitement of new groceries each time I arrive at the checkout with a full cart of green produce and fresh products. I credit the feeling to my shopping habits. I usually shop for a week at a time or less, which encourages creativity in the kitchen as well as eating fresh products and maintaining a healthier budget to boot.


If you haven't been excited about grocery shopping recently (or ever), maybe its time to empty your own cupboards of the unused/processed/uninspiring products and then hit the supermarket. You might find a little smile crawl across your face...and if not in the produce department, at least while passing the free cookies in the bakery.


Yours in health,
Jenna

Realizing I have shins.

During my run yesterday, I stopped mid way to do some core and leg work. Sitting down with my legs stretched out in front of me, I noticed a mild indent along the front of my shins. I poked and prodded at it, wondering what it was from. I traced the line up and back down my leg when I stopped and discovered the muscle swelling to the right of the dent. My shins, it was my shins! Well, specifically my Tibialis Anterior. I had actually never payed close attention to the development of the lower half of my legs before. The 'dent' was the result of a tiny concave gap between my tib. ant and my shin bone. 

Maybe it was my new shoes (which further engage my legs muscles than before) which exaggerated the definition in my shin area. Or maybe it was just because I have been ignorant in observing this area in my body before. I took a few extra minutes just sitting there with my legs extended revisiting the idea of how incredible our bodies are. We can observe, stimulate and train our bodies for anything while understanding the exact mechanics involved in each movement we preform - yet we can easily become so unaware or negligent to our own anatomy. We can pull a hair out of our head and feel a response in our feet. We can control our breathing and induce calmness and sleep. We hand massage our hands and feel migraine relief. It's fascinating, and we sometimes don't even appreciate it!

Today I vow to be conscious and engaged in the sensation and anatomy of my tissues, tendons, nerves, organs and muscles. I will reduce the number of instances I have where I discover the composition of a limb and subsequently smack myself in the head for not paying attention to that part earlier. I am ready for some exciting learning ahead...

Yours in health,

Jenna

Legs - why didn't I look closer before?

Getting High...naturally.

"A publicized effect of endorphin production is the so-called "runner's high", which is said to occur when strenuous exercise takes a person over a threshold that activates endorphin production. Endorphins are released during long, continuous workouts, when the level of intensity is between moderate and high, and breathing is difficult. This also corresponds with the time that muscles use up their stored glycogen. During a release of endorphins the person may be exposed to bodily harm from strenuous bodily functions after going past his or her body's physical limit. This means that runners can keep running despite pain, continuously surpassing what they once considered to be their limit." - wikipedia 'Endorphin Definition'

I have a trainer friend who told me he hates working out. There is nothing about it he really enjoys, with the exception of the results he earns. His theory is that if you enjoy your workouts, you aren't pushing hard enough.

I couldn't disagree more.

Some of my most 'enjoyable' workouts, runs or yoga classes have pushed me beyond my limits. Sure I might be grimacing at the burning sensation creeping through my body or gasping for air as I finish the marathon with a mile left to go but its in those times where I can smile and say "Yeah! Look at me go!". For some reason thereafter, I will push even harder than before.

Have you ever experienced a workout where suddenly you feel great and you run faster, lift heavier and perform with all your heart and energy? Its your endorphins and adrenlaline at work which promote strong physical gains while still keeping a smile on your face.

If you hate the activity at hand, its not you, its the activity. Solution: try something else you actually enjoy! Be excited about fitness and find a way to make a less enjoyable activity more energizing. Group classes, challenges, goal setting, music, friends, videos, team sports or a personal trainer are all tools anyone can use to spice up and amp up any workout that has become a struggle.

Sarah Willet of Lehigh University explains and questions the athelete's high during sport in the article below, and I'd encourage you to read about it.

Try it today - find a way and experience you own natural high.

Yours in health,
Jenna
Article: http://www.lehigh.edu/~dmd1/sarah.html

Proving Something

"Nobody can understand being paralyzed, until your paralyzed". 


I'm sharing with you tonight Tara Llanes's story - a reminder that if you can walk, jump, lift, lunge, pull, twist, hop, run or even walk - you are blessed with the gift of a remarkable body which can do so much for you and in return, you can do so much for it as well. 


Tara Llane's lost her ability to do almost everything and began to really recognize what a privilege a fully functional body is to anyone who could do everything she dreamed of doing again. Featured in the article below is a introduction to Tara and a pre-trailer of a film following her and other paraplegic athletes. May her courage, passion for sport and understanding that life is about digging deeper and overcoming adversity, be an inspiration to all.


Please enjoy, http://www.pinkbike.com/news/tara-llanes-rider-perspective-2011.html


Yours in health,
Jenna

A Different Kind of Runner

Two nights ago I joined my Team in Training group for a potluck dinner and a good luck send off for all those running the Rome Marathon next week and those running the Around the Bay 30k in two weeks. Every person in the room was a runner in some sort of capacity, but what I found fascinating was the fact that although everyone was a runner, what defined them as a runner drastically differed from one person to the next.


One of my teammates has entered dozens of races this year and was explaining how he thrives off running through snowstorms, freezing rain and subzero temperatures. His drive and passion for the sport is incredible and his enthusiasm and dedication to supporting the team is amazing. He is the first one to email us about a 25km training run and the last one to stay after the run to make sure everyone gets home safely and with a coffee in hand.


Next to him were more runners, some never having run before and some preferring the treadmill and the comforts of indoor training rather than to be exposed to uncomfortable weather conditions (which I can understand sometimes). Talking to another teammate, she explained how she had never had a race before and was hardly a runner months ago. In one week she will run her first marathon in Rome. When I asked her which race she would do next, she quickly answered "none". She explained that it just wasn't for her. The lifestyle of a long distance runner didn't appeal to her and although he experienced the benefits of running, she wouldn't continue running as much. This idea was completely respectable and admirable as it takes great courage to continue training for a marathon after you understand that you would prefer an alternative sport to master.


Every runner in the room had a story and a reason that they run. It was wonderful to experience the stories of runners who were veterans, and those who were just hoping to cross the finish line. As a runner, you forget sometimes that for those who don't run, that the idea of simply being able to jog for 10 minutes is a feat worth sharing. To some of those runners in the room, they praised me for having run Boston at such a young age and I was humbled. Although I explain that thousands upon thousands of people every year run Boston, or a marathon in general, and that is completely possible for anyone to complete it eventually. Still, the idea that to some this opportunity is beyond their dreams is absolutely inspiring. 


Regardless of our skill level or passion for the sport, everyone that evening was a runner. Whether they preferred the gym or the icy winter roads, they were still a runner. Next time you meet a runner, ask them why they run and I guarantee their words will inspire you, maybe even to pick up your trainers and try your hand at the sport.


Yours in health,
Jenna

Team in Training Ottawa Chapter - go Team go!!

What's in a shoe?

Today I ran 10km on new shoes. While teaching my core conditioning class 2 hours later, I found myself subconsciously massaging the middle of my foot. One of my students interrupted me and asked if I was okay. Not realizing what I was doing I stopped, cocked my head in question and sighed a large "oooh!" as I understood why my foot was a bit sore.

A few days ago I bought new Saucony Kinvara shoes (my first ever purchase from the Saucony brand). I surprised the attendant at the store when I announced that I wanted a shoe with no support, no motion control, no cushion. He pointed jokingly at the casual Converse shoes on display and I started marching toward them when he caught my arm and steered me toward the Kinvara's. The Kinvara is the first step to a minimalist shoe - a good transition shoe from a traditional runner to a more extreme minimalist style. With a race looming two weeks from today, I knew it wasn't the best choice to go to any extremes quite yet. I promised myself I would use my Kinvara's for the next two weeks and during my race and afterward as a long run shoe until I can comfortably fulfill marathon distance almost barefoot.




My new Kinvara's :) You'll see me coming with this pink shoe.

  A day later and after a bit more research, I visited another store and put on layaway the New Balance Minimus - to be paid in pull after I successfully complete my race as a reward! One shoe at a time right? The Minimus was released only a week ago and encourages the new trend of minimalist running becoming mainstream.

I strongly believe in the idea of minimalist running (http://runningtimes.com/Article.aspx?ArticleID=19196) and re-programming your body to run naturally, without the correction or support of a traditional running shoe. I have had custom orthotics, exceptional motion control trainers and even ankle braces but it wasn't until a running injury I experienced in 2010 where I considered the idea that my shoes might be doing all the work and my body was weaker for this compromise. My solution was my purchase of Vibram Five Fingers and  I wore them while rehabbing my injury (a torn IT band in my ankle) with the intention to feel and strengthen every fibre and muscle in my feet and legs. And it worked. Although I did not run in my Vibram's initially, they were worn while at work (its acceptable in my line of work) and during every alternative fitness activity I did.



My Vibram KSO's. Similar to frog feet - get ready for some comments!


Within weeks, my gait started to change, my Achilles stretched further and my legs were rocks. I trained stronger, ran faster and was less tired. I started to believe that those who preached about these types of shoes might have a point. Through experience, research and discussion with fellow runners and experts, most seem to agree that we are experiencing the decline of the era of high tech shoes, bulky runners and traditional advice on gait and form. Instead, professional runners, coaches and healthy related corporations are really encouraging runners to go back to basics, train your body first and bring you shoe along for the ride.


My feet will probably be sore later today and my calves and shins will ache and throb, but instead of tossing my new shoes aside, I will run longer, faster and further tomorrow. I know that my aches and pains are cries of thanks from muscles who have gone to long unsupported - and no support with they receive.


Yours in health,
Jenna

My Coach Always Told Me…

My Coach Always Told Me…
(sung to the tune of Van Morrison’s My Mama Told Me There’d Be Days Like This)


When it's not always raining, there'll be races like this:
When there's no one complaining, there'll be races like this:
When everything falls into place like the flick of a switch,
well my coach told me, there'll be races like this.


When you don't need to worry, there'll be races like this:
When no one's in a hurry, there'll be races like this:
When you don't get betrayed by that old Judas kiss,
oh my coach told me, there'll be races like this.


When you don't need an answer, there'll be races like this:
When you don't meet a chancer, there'll be races like this:
When all the parts of the puzzle start to look like they fit,
then I must remember, there'll be races like this.


When everyone is up front, and they're not playing tricks:
When you don't have no freeloaders, out to get their kicks:
When it's nobody's business the way that you wanna live,
I just have to remember, there'll be races like this.


When no one steps on my dreams, there'll be races like this:
When people understand what I mean, there'll be races like this:
When you ring out the changes of how everything is,
Well my coach told me, there'll be races like this.


Oh my coach told me,
There'll be races like this.
Oh my coach told me,
There'll be races like this.
Oh my coach told me,
There'll be races like this.
Oh my coach told me,
There'll be races like this.


Thank you coach Rick (http://www.zone3sports.com/) for sending our teammates this remix!

Never Say Never

"We are like magnets - like attract like. You become AND attract what you think." - Quoted from The Secret


A couple days ago, I went to see the Justin Bieber movie. Surrounded by dozens of  pre-teen girls and giddy mums, I entered the theatre with a bit of reluctance. The next two hours of my life would be devoted to watch someone 6 years my junior conquer the world of music, dance, film and media. Great. 

Much to my surprise though, I was actually engaged in the film and blown away by the 17 year old Canadian boy's talent. Sure, the movie iconized Justin - an artist who as far as we know could be swept away from the limelight tomorrow.However, the most impressive part of Justin's character was not the fact that he could play the drums before he could write but that his drive and passion for music and entertaining was real and relentless - a theme which was emphasized throughout the film. I don't need to list the features of his success or gush about the film but instead I'd like to relate some ideas from the movie which struck a cord.

The idea of 'never say never' is powerful. I've always believed that if you believe something is possible, it is. The moment you start doubting yourself or believing you can't - well, you can't. Goals are not part of 'wishful' thinking, they should always be willful. Although Justin's case is an incredible and unique story, his motivation, drive and determination is what makes success possible. Yes, he had help and of course he has incredible talent, but the same passion and drive can be found in every person, regardless of their support systems or raw talent. 

If you believe you can run a marathon, you can. If you are confident you will fall in love, you will. If you know you wil lose 10 pounds, you most certainly will. Elimate the 'maybe','try','want','could','should' thoughts from your vocabulary and replace them with 'will','am','can', "have" and 'are' - right away. I can run Ottawa marathon in 4 hours, I will fall happily in love and I have lost 10 pounds in 6 months. The power of positive thinking will fuel your fire and drive you toward success more than any help, support or talent you have. If you believe, you will.

Take it from Justin - never say never.

Yours in health,
Jenna



Fan love at a JB concert. So many girls..



Can You Help?

"How wonderful it is that noboby need wait a single moment before starting to improve the world" - Anne Frank.

Three weeks left until my race, but you can still help save lives today.

Please sponsor me and help cure blood cancers

Yours in health,
Jenna

I'm Addicted.

It's official. I have an addiction.

I am absolutely, whole heartedly and utterly addicted to Moksha Yoga. I've been practicing Yoga in general for about 7 years but it has only been within the past four months where my casual practice has become a full fledge addiction.

I can get enough of Moksha! Moksha Yoga is a relatively new studio in Ottawa and my favourite to visit. All of Moksha's classes are hot. And I mean HOT. Not for the faint of heart or for those who favour a cooler climate - at Moksha you will sweat from every pore and orifice while twisting, bending, lunging and breathing deeper than you could have imagined you could.

There is something about building muscle and toning naturally through the resistance of your own body, which sweating out toxins and garbage that I've ingested throughout the day. The idea of taking each session at your own pace and listening to your body while never, ever feeling pressures to do more or work harder, is what fuels my addiction.

I rave about the benefits of Yoga to all my clients. Whether in a hot room or not, Yoga is one of the best compliments to any exercise regime. It promotes strength building, weight loss or gain (depending on your goal), pain relief, greater flexibility, improved V02 max due to the increased lung capacity from all that deep breathing and the chance to meet inspiring and motivational instructors from across the City. Ottawa hosts some incredible studios with world class instructors and its worth experiencing if you haven't already.

Below are a list of links which I'd recommend checking out if your are remotely interested in practicing Yoga or just giving it a test run. You won't regret it!

Yours in health,
Jenna

Bend, stretch and breathe:
www.lululemon.com (check out the community section of each store of links to local studios)
www.mokshayogaottawa.com (my favourite studio..but be prepared for serious heat!)
www.ottawayoga.com (all things Yoga related in Ottawa)
www.passporttoprana.com (a class pass for multiple studios in Ottawa so you can test them all out!)

Being Selfish.

“Selfishness is not living as one wishes to live, it is asking others to live as one wishes to live.” - Oscar Wilde

Kids are always told that being selfish will never win you friends. And parents are right, it won't. But, they never told their kids that being selfish can sometimes a good thing. Proof of this lies with every successful recreational or competitive athlete or anyone trying to achieve a specific goal.

My friends have a hard time believing that I find the time and energy to train for marathons with my busy schedule. I surprise them by saying that there is always time and energy, but sometimes it comes with a bit of sacrifice by being selfish. Most nights I have to get to bed relatively early because I know I will not be able to function well at work or train the next day without an adequate amount of sleep. Some dinner parties I'll have to pass on as I have a long run scheduled the next day and need to practice my pre-race dinner and sleep routine. And sometimes I just can't be somewhere that I'd like to be because I need 'me' time and to relax and put my feet up.

Yes, some would call this selfish and anti-social. But the benefits of setting, following through on and achieving your goals with small compromises in between are far greater than the occasional scowl or eyebrow raise when you are leaving the party early so you can run the following morning. Being selfish isn't about gloating, belittling your peers or becoming obsessive about your goal, but its about finding time to honour and respect yourself. You dearest friends and family will understand and your commitment and passion in achieving your goal might inspire them to follow suit.

So go ahead - be selfish!

Yours in health,

Jenna