#139 The Not So Simple Thing

Recently I wrote a post where I highlighted a few (okay, a lot) of the tips, advice and rules I believe are essential to successful running and racing.

However, I took some slack (mostly and deservedly from my coach) for a massive oversight among the things I mention. And in light of my current situation in which I struggle daily with a stubborn, stiff and sticky hip/groin, I would like to make an important addition to my list and fittingly, provide it with its very own post. This "Golden Rule" being:

Stay healthy!

You can't run, train or race if you're injured. And you really shouldn't run or race if you're in considerable pain and discomfort. Minor aches and pains are all part of the process but major injuries, chronic pain and and ongoing issues will ultimately derail your training and all but inhibit your ability to improve.

Staying healthy sounds simple but it's actually anything but. It takes a great deal of consideration for everything from what, when and how much you eat, to how well and often you sleep, to what you do every minute and every hour that you're not running and training. 

Staying healthy means stretching, massaging, rolling and icing before and after each run. 

It means staying well hydrated and eating the right foods at the right time in order to fuel and recover from your training. 

It means seeing specialists (physios, chiros, sports docs, etc.) when you don't know what's wrong or need additional help getting back on track.

It means being educated and informed on the basic and not-so-basic aspects of running and training. 

It means supplementing your running with cross-training, strengthening or no training at all. 

It means developing a support team and learning from the experience of others.

It means taking time to rest and recover and realizing when you're pushing too hard. 

It means recognizing and accepting your own individual strengths, weaknesses and limits and not letting your goals, ego or determination get the best of you. 

Ultimately, staying healthy takes considerable time and energy, commitment and effort. And that's also why we often ignore it and take it for granted. Yet when we lose it, when it declines, or when we can't run or train as much as we want to, it immediately becomes our greatest and primary concern. It should always be our primary concern.

There is no simple way to stay healthy. There is no one thing we can do. I can't tell you how to stay healthy, but I insist you do everything possible to do it. It will be worth it. 

#138 The Simplest Thing

I've been running, training and racing for several years now and during that time have achieved a relative degree of success. 

I'm not a pro, nowhere near elite and very rarely win races, but having become a student of the sport and learned a great deal from others, I possess a specific set of skills, knowledge and experience on what it takes to run, train and race well and on how to improve. And because I often see and hear others giving, receiving and acting out bad advice and information, I'd like to share and impart with you what I feel it takes to be and become a better* runner.

Here then are a few (perhaps debatable) running, training and racing tips that I ascribe to and which I believe to be true:

1. Run more. Mileage matters most of all and less is rarely more. Rest and recovery are of course important but if, when and what you can, adding more mileage to your weekly, monthly and annual training will go the furthest in helping you to improve.

2. Consistency is king. Success in running is about the accumulation of training over weeks, months and even years. Becoming better takes time and small incremental improvements should be the ultimate goal. Staying healthy and injury-free is then of utmost importance and all actions should consider this outcome.

3. Speed is essential, but also overrated. I am not a fast runner. I suck at speed training. I do it of course and so should you, but running faster in practice does not necessary translate into automatic improvement. Running too fast on easy days is the number one thing that can hold you back from realizing your true potential. Specific runs, namely workouts and long runs, do require speed training in some form. Long intervals, hills, pick-ups/fartleks and track repeats all have their place in a successful training program. Know why, when and how to use them.

4. Know how you recover. Some believe that (passive) rest is best, but I am all about active recovery. After a 20+ mile run on Sunday, I get up on Monday morning and run 10 miles. I don't like taking days off and only do so when absolutely required (for injury or tapering). There are more ways to recover than running less and running more may in fact be the most effective.

5. Races are for racing. When I sign up for a race, I race it! I aim to give it my all and see where I'm at regardless of whether I like the outcome or not. Bad races do and will happen: they need too. But I don't make excuses for a poor performance or a bad race. Excuses don't serve anyone and are all too convenient to depend upon.

6. Mental training and the right attitude are key. Not only do I strive for consistency with training, I also actively train to be more mentally tough. I know where I'm at and train at my current ability (not the one I want to be)! I visualize success, reflect on past training, set ambitious but reasonable goals and can adapt and endure when things don't go to plan. Learn how to persevere and have perspective on yourself as a runner.

7. Don't be obsessive (about the little things). I am/can be neurotic about some aspects of training (you have to be), but generally I do not preoccupy myself with minor details. What I eat, when, how much sleep I get, what gear I use? Those are mostly insignificant to success. Know your body and do the things that work for you as often as you can.

8. Stuff is stuff and it doesn't make a (big) difference. As anyone does, I definitely have my favourites, but I also have no allegiance to any particular brand or product. There's no such things as a superior shoe, shirt or energy chew. Again, find what works for you.

9. You can't do it alone. Training with a group, a club, a team or even a training partner will provide accountability, support, and a shared experience. We often overvalue ourselves and our abilities, but running and training with others will put things in perspective and provide the much needed motivation and desire to endure, compete and improve.

10. You're only as good as your numbers. It's very easy to state grand goals, attempt tough workouts and retrospectively come up with excuses for why you failed, but if being a better runner is your ultimate aim, you have to do the work and perform when it counts. You are only as good as your last race and will only be remembered for your fastest one.

*An assumption/bias I always have is that being a better runner means running faster, farther and enjoying the process in a healthy and sustainable way.

#118 Be Better

Yesterday evening, around kilometer eleven of a 17K scheduled easy run along Toronto's MGT, battling a slight headwind, slippery surfaces, and the now all too familiar cold (-20 with the windchill), I found myself asking the always difficult and quintessential question of 'why'. Namely: "Why do I do this to myself?"

I tried to silence my increasing anxiety and agitation with simple and seemingly straightforward responses. I do it for my health. For my fitness. For my mood and mental well-being. For my sanity! I do it to get better. To be better. To run faster and further than I have before. I do it because I enjoy it... Or do I?

Distance running is an immensely demanding activity. It requires weeks, months and years of progressive training and preparation. It demands more and more mileage, harder workouts, and faster paces. Attention to diet, sleep, rest and recovery. Aches and pains, injuries and discomfort. It can be physically and mentally draining, not to mention the social (or lack there of) implications.

So why do I do it? Why do I put myself (and others) through this day after day, for weeks and months on end?! 

I still struggle to put forth a solid response to these questions. Some days I fail altogether to justify this crazy commitment and tell myself I want to quit. Obviously I don't. I won't. I can't!

When I did eventually finish my run and arrived at home, I instantly felt relieved. It was over, at least for now. I was satisfied with myself and the anxiety seemed to disappear completely. I then spent the evening watching the Olympics and hearing stories about the athletes (and their families, friends and communities) who give and sacrifice so much to realize their dreams. I envy them for getting to where they are. For getting the recognition and appreciation they most certainly deserve. I can't know for sure what it takes to be an Olympian and often I wonder what it is that they have, that I do not?

To be an Olympian, to be the best at a given sport or activity, an athlete requires a great deal of drive, devotion and determination. It requires the relentless pursuit of excellence and a constant commitment to the task. A skill set and mastery that is perfected over time through rigorous practice and endless energy.

But being an Olympian also involves a great deal of luck. It requires being in the right place at the right time. Born into the right family, with the right combination of genes/genetics. Raised in the right way. In the right location with the right access to facilities and opportunities. It requires having the right amount of support (especially financially). 

Sorry kids, but being the best is not simply just about wanting it or dreaming it. Anything is NOT possible; not always. It is infinitely more complicated than this.

Despite my daily dedication to self-improvement and a sincere desire to be the best I can be; I will never be an Olympic athlete. I will never represent my country or stand on a podium and hear my national anthem being played. Perhaps this is because I chose the wrong sport. Or was born in the wrong country to the wrong parents at the wrong time. Perhaps it's because I didn't start early enough or have the right amount of support... 

Ultimately it doesn't matter. Being THE best is not my goal or aim. Rather it is to be MY best!  To commit to being better. To being the best I can be. To spend the time and energy required. To test and push my limits and capabilities. This is why I run. Why I train. Why I compete.

I hope this post will inspire everyone to find purpose in their pursuits and a passion to be better. To commit to self-improvement in some way. Some might say that this is selfish. And it is! But by being better, by being our best, we inspire others to be better too. That is why I love (the idea of) the Olympics. The spirit of sport and the exhibition of excellence. 

#107 Ask Me Why

Having achieved a relative degree of success in distance running (remember, elitist NOT elite), I'd like to think of myself as a bit of an 'expert' as well as a role model to other runners out there who wish to be the best they can be. I run for myself and my own success, for those who support me and help me succeed, but also for the growth and success of the sport of running. And yes, I am very sure it is still a sport.

Through running, I hope to show that becoming better is possible as long as one is willing to do what it takes to succeed. This is not an easy or enviable task. In distance running, achieving success takes a whole lot of discipline, dedication, commitment, consistency and perseverance. It also requires personal and social sacrifices, self-restraint, occasional pain and discomfort, and the experience and wisdom to learn and re-learn what works for you.

I'd like to share but a few of the important lessons/'rules' I've learned from my own experience running, in hopes that it can help make you a better runner too. In no particular order, three random 'rules' of running...

#1. Nothing tastes as good as skinny FAST feels!

I am 171cm (5'7'') and currently weigh about 59kg (130lbs) making my body mass index (BMI) a very lean yet entirely "normal" 20.2. Normal is considered any value between 19 and 25. Body mass index is calculated by dividing your weight (in kilograms) by your height (in metres) squared; BMI=kg/(m*m)). It is certainly not a perfect measure of individual health or fitness but is a useful measure of population health as well as for getting my point across.

And my point is that if you want to be a better runner (which to me means running faster and further), you have to have a low BMI and body weight. Full stop. When it comes to distance running (success), weight DOES matter and as a rule, the lower (and leaner) the better!

Yes I am skinny. But that is also why I'm as fast as I am today. Know that I did not get this way by obsessively counting every calorie, following a strict diet or refusing to eat certain foods (although I have done all of that in my past before I found running and can attest that it's not a good habit to form). Rather, I simply run and train A LOT. And while I do pay attention to the types and quantities of food I ingest, my weight and my appetite pretty much seems to take care of itself. I eat what, when and how much my body desires and it usually works out pretty well.

Of course diet and proper nutrition are a huge part of running success (which is why I feel the need to include it as one of my rules) and absolutely needs to be carefully considered in order to be successful. But I feel that constantly obsessing about it and dictating what food is "right versus wrong" is mostly a waste of time. To each their own as long as it works for you. However, a little bit of self-restraint and the use of will-power is necessary from time to time and running long distances in not an excuse to eat everything and all in sight (despite what was written in 'Once a Runner': "If the furnace was hot enough, anything would burn..." Frankly, you nor I run nearly enough to get the furnace that hot).

Diet should be considered synonymous with fuelling for your runs and workouts. And as with filling your car, some fuel is obviously better than others. Eating higher quality food means feeling better before, while and after running. You don't have to do this all of the time, but the 90% rule (eat well at least 90% of the time) is one I generally feel works and will go far to maintain your sanity, as well as your desired shape and weight.

I also feel strongly that using running (or any form of exercise) as a means to control and modify body shape is inherently dangerous. Although it was certainly one of the original reasons why I started to run; it has long ceased to be a reason I continue and am committed to run now. Eat to run; don't run to eat.

#2: No man runner is an island.

I used to run almost entirely on my own. I would decide each day how far and how fast I wanted (if at all) to run and would (usually) do it. In the short term, I got better as I continued to run more. But eventually I hit a plateau and couldn't seem to get any better no matter how far or how fast I would run. So what did I do? I joined a group/club.

Running with a group is humbling. You quickly realize how little you actually know about what you are/were doing or where you were going. By running and training with others, you gain access to a wealth of experience from those who have likely also been in your shoes (not literally of course) and have made the same mistakes you have. You will quickly learn what more you need to do as well as what you should probably no longer do and will likely begin to see improvements very quickly.

If you are lucky, you will find mentors and peers who wish to share with you their own interpretations of what it takes to succeed and who will genuinely be interested in seeing you accomplish your goals. Just as world records are rarely (if ever) accomplished without a rabbit or other world-class athletes, training in a group is a great way to reach and then exceed your own limits, both physical and mental.

Having a group means having like-minded individuals constantly push (or pull) you to be better. To help set and establish realistic goals and then train together to achieve them. They become a source of external motivation and provide new incentive to keep improving. They help ground your expectations but also heighten your ambitions.

I've found that my own expectations as well as those from others have definitely increased over time. This means that I no longer just run for myself or my own sense of accomplishment, but rather I am motivated (dare I say pressured) to perform at a higher level based on the expectations of others. This is both a curse as well as a blessing. It's great to have external pressure driving me to be better and makes me want to perform consistently and to my best ability. On the other hand it can also be stressful and intimidating to always 'have to' perform and do well based on the expectations of others. Some people thrive off this type of pressure and are said to have a high 'ego orientation.' In a sport as social and diversified as running, we all have some degree of ego that needs to be satisfied. Running with a group will both support and satisfy that ego and give but another reason to succeed.

Of course, it helps to find a group that not only help you succeed in running, but that you also get along with well and who become a close part of your social circle. I have indeed been fortunate to find just that group and am forever indebted to the 'Black Lungs' for helping me become the runner I am today and for motivating me to be an even better runner tomorrow.

In addition to those who directly help you succeed (your teammates, training partners, coaches and competitors), a huge amount of credit and appreciation is owed to those who support indirectly. Friends, family, partners and pets who tolerate the tremendous amount of time and energy that goes into training.

#3 Moderation Consistency is the key to life running success

This rule is perhaps the most important, but also the most difficult to explain.

Quite simply, you need to be consistent with your training in order to be successful. Consistency doesn't mean running every day but it does mean approaching each day with a runners mindset (think like an elite, even if you aren't one) and seeing how your actions impact and influence your running and training goals. What you eat, how long you sleep, and how you deal with stress, illness and injury, are all important parts of the long-term consistency that is vital for running success.

Approach distance running as a long-term commitment (it takes approximately seven years to fully peak and reach your potential) and while you can't ignore or undermine the importance of daily and weekly training; it is really the monthly and yearly consistency that matters most. Setting realistic yet challenging short and long-term goals and creating a plan to stick to them is of utmost importance. Set-backs will happen and you need to accept that not every run or workout will go to plan. Missing a day, or even a week of training is not the end of the world. Only by having a long-term focus and an attitude of perseverance will you be able to deal with the short-term grind that is necessary to experience long-term success.

Finally, a good and well thought out training program is essential for achieving success. If you want to accomplish something, you need a plan of action. A training program is just that and will incorporate all of the fundamental aspects of a good plan (easy, aerobic, long, tempo, intervals, hills, etc.) in a logical and progressive pattern that maximizes success (while minimizing risk) over weeks, months and even years of training. Easy and recovery days are as, if not more, important than the hard/intensity days so be sure to take it easy when you can and enjoy it! You can't run hard/fast all the time (or even most of the time) so be realistic about your goals and expectations and when necessary, seek the advice of an experienced other (see rule #2 above).

And so, there you have it. Three random 'rules' of running success. I hope you found them insightful and potentially useful for your own training. All the best and happy running.

#66: Words of Love

The post-marathon blues set in...

Now that the marathon is over, I've been forced to face a lot of things that I put off for far too long leading up to Sunday. I am now faced with the immediate prospects of having to move out of my home of three years, start a new (essentially full time) job, finally finish and defend my MSc thesis as well as several other responsibilities/obligations I have taken on for myself (bitten off more than I can chew?). To make matter worse, I am currently physically and mentally drained and have limited motivation to move forward but know that I must. 

And yet all I seem to want to do is relive over and over the seconds, minutes and hours of past glory...

You really can't imagine how completely happy I was on Sunday not only for myself and the incredible result I got but for all my friends and team mates who I got to share it with. It isn't just about personal satisfaction but group satisfaction. Anyone who sets a difficult goal and then works so hard for so long to accomplish it will know precisely what I mean and we runners are unique in our ability to do this. 

It was an amazing day that unfortunately had to end and waking up on Monday, I couldn't help but be a bit saddened by the fact that the long adventure had come to a close, that the journey had concluded and it was now time to move on. The post-marathon blues had already set in.

So many mornings I had woken up knowing I had to run a certain distance or do a specific workout that would all eventually lead to the one day where all the hard work and dedication would be put to one final test. Now that the day is over and the test successfully passed, it's hard to wake up with little to do but sit still, to rest and recover and think about the next journey, the next goal and the long road ahead...

I can however look back and take note of everything I did which led to my success in hope that I can emulate it again in the future as well as to share it with others, with you, who share my passion for personal improvement and satisfaction through the sport of distance running.

So here are just some of the things that undoubtedly let to my success this season and which I hope you can adopt and learn from:

1. A training plan. Rob Campbell put together one hell of a program for us to follow and I was extremely fortunate to be able to follow it almost perfectly. I won't give away our secrets but it involved a huge amount of mileage (more than 10 miles every day for 18 weeks; 2100k total), strategic doubles, pick-ups during long (but not too long) runs, speed and strength specific workouts, tune-up races and even the occasional day off. Needless to say, following the program took a tonne of hard-work, commitment, dedication, organization, sacrifice, persistence, and physical and mental energy/effort.

2. A training group. I would guess that I ran more than a third (66%) of my mileage with a group, predominantly Doyle and Darren, my training partners and best friends. But also with the guys at Longboat (Rob C, Roger, Davey, Bellamy, the Belg, Metz, Gerardo, Hiddleston, Simion, Simon and several others). This was essential for nailing tough workouts and for the long runs but also immensely helpful for knocking off the easy and recovery runs especially on double days. I'm not sure I would ever train as hard as I do without these guys pushing me constantly and as a source of inspiration and motivation. The group/club environment is vital for being a better runner and it certainly made the difference this time. Thank you Longboat.

This photo is so cool that I had to add it. From left: Rob Campbell (2:47 at age 52!), Jutta Merilainen (2:47, women's winner) and Anthony Davey (2:45 at 49). Simply amazing.

3. Tune-up races. As mentioned, I ran 5 races (RB, Chilly Half, ATB, Good Friday and Yonge St) during the training period and was allowed to run them "all out" in order to test my fitness and see my progress/improvements as well as test eventual race strategy and fuelling. I managed to PB each and every race which indicated that it was going to be a good season and the results were used to calculate what I might expect come marathon day. Racing is also just great fun especially with the group/club and is always something I look forward too. It's a skill that like everything else, needs to be practised and fine-tuned.

4. Diet. I'm not particular crazy about my diet but I do eat pretty healthy and make sure I am eating well and staying properly fuelled (and hydrated) for running. I had an iron deficiency that likely effected my running last year and I stayed on top of this time by getting my levels tested and taking supplements when needed. I reintroduced lean red meat sources and found foods that increased the supply and absorption of iron and it made a massive difference. I drink a lot of beer which I feel is an important part of the socialization process and so I wouldn't dare cut back on that. Note: I try to avoid all hard alcohol and especially shots! I also cut out candy which I used to eat leisurely and think this may have had a small (positive) impact. Lots of carbs for sure, especially breads, naan, chilli and crunchy PB is a staple for me!

5. Weight. I don't obsess about it (I used too!) and not owning a scale means I only sporadically check it, but keeping one's weight in check is surely important for running success. Being evenly mildly overweight and racing do not go well together and anyone training seriously for a marathon should be running enough mileage that weight should not be an issue (and if it is, you're eating too much!). My ideal race weight is about 61kg (134lbs) and my body seems to be happy to stay around 63kg (139lbs) all other times. I feel sluggish greater than 64 (141lbs).

6. Sleep. Yup, it matters too. Being well rested for a key workout or long run is pretty important and can make a huge difference. This makes for some pretty lame Saturday nights! With all that mileage, there are often days when I am asleep before 10pm. I do what my body tells me. I definitely made sure I got tonnes of sleep in the last week before the marathon and was well rested on race day.

7. The Taper. Getting ready to peak for the marathon after many weeks and months of hard training just makes sense. And that means tapering. We did 3 weeks and although the mileage was fairly high (134, 112, 92 (including the marathon)), it was mostly just easy running with a few strategic workouts and a tune-up race. I also carbo loaded like crazy and ate tonnes of carbs on Thurs, Fri and especially the Saturday (700+g) before race day.

8. Race day strategy. It's vital to have a race day plan going into the marathon which is less than a race and more a test of good pacing. I/we decided in advance to hit 3:45/k's for as long as possible (at least until the half and hopefully all the way to 30k) but also would take advantage of the course and attack the downhills (which were numerous at Goodlife). We did more than a few k's in the high 3:30's/k range and even one in 3:29! We ended up going through the half in ~1:18 which was a full minute faster than we planned. I had kept things relaxed and comfortable to that point, and so I was able to attack or at least maintain my momentum heading into the second half and especially the last 10k of the race. I managed to hold on to do a 1:19 in the second half which is pretty darn close to an even split, which is generally a good pacing strategy although many prefer to go out slightly faster to accommodate a gradual slowing down in the last bit of the race. In terms of fuelling, I took one gel (~25g of carbs each) 15min before and then 4 during the race (~ every 8k) and drank only water at aid stations.

Breaking away from my crew shortly after the halfway mark. Everyone is flying!

9. Drugs. Haha Just kidding. I'm sure they would help but I didn't take any. I'm trying to get to 10! 

10. And finally: Random things like having ambitious (yet realistic) goals to constantly work towards. Goals should be both long and short term and be celebrated at every step of the way whilst always keeping an eye on the final prize. Having support is crucial. It might come from family who know next to nothing about running and think you're crazy for doing it; from friends who make fun of you all the time (left foot, right foot, repeat!); from the Longboat running club and it's amazing members; from the running community at large; and especially from close running friends (family!) who help guide your goals and then reach them). It's also pretty important to have a Garmin (GPS watch) as a means of objectively measuring and documenting ones training and a log (or dailymile) to keep track of it all. Good shoes are critical (for me that was two pairs of Adidas Boston 2 and later Adidas Adios 2 for racing and speed workouts) as is good running apparel (Adidas and New Balance are my personal favourites). Avoidance of injury and major illness. And finally, a little bit of faith (in oneself)!

As for now, the rest and recovery will continue all week although I'm already going crazy not running and will test out the legs a few times in the next days; all easy. 


With less than 3 weeks to the Cabot Trail Relay (that other amazing adventure on which we'll embark and which I'll preview in due time), it's important we rest up and be ready to go again shortly. Our fitness is still through the roof right now and so it's important we ride the wave and maintain our momentum without over doing it and causing any undue damage. More good times ahead...more fast times ahead.