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The New Runner’s First Race

November 21, 2011 By

It was a magical moment…

My son James, who is all of five years old, stood beside me at the start line of his first-ever race. He wore his newly acquired official race T-shirt and proudly sported the number 857. I went over some basic rules with him one last time. Look where you’re going, not at me – I will be right beside you. Go at the speed that’s comfortable for you, without worrying about what everyone else is doing. Most important, have fun. He added a rule of his own: keep your eyes open at all times. Sounded perfectly reasonable to me.

And then, with the blast of the starter’s siren, 41 kids started their 1km race. The vision of 41 little pairs of legs dashing off down the road was the cutest sight ever. Many parents ran alongside their kids, myself included. At first, James had a little trouble focusing and I had to keep telling him to look where he was going. Once his attention was on the road ahead, the kid took off like a shot. I almost choked on his dust.

Throughout the 1km, James was weaving a path for himself, overtaking other kids. From time to time he slowed to a walk for a few seconds, and then he’d be off again. He started to tire in the last two hundred metres or so, but by then he could see the finish line, and in the spirit of a true runner, he kept going and finished the race at a sprint. The smile on his face as he received his finishers’ medal could have split his face in two. He was immensely proud of himself, and rightly so.

He finished in a time of 7:06, coming in 23rd out of 41 kids. Pretty darned good for a five-year-old running his first race.

Then it was my turn. James joined his dad and I lined up at the start for my 10K race. I didn’t really expect anything from this race. My running has been somewhat sporadic lately, and I hadn’t bothered to train for this race. I was approaching it more as a fun run than anything else.

Fun run or no, 10K is still 10K, so I was a little alarmed when I ran my first kilometre in 6:10 – way too fast considering that I was aiming for a ballpark average of 6:30 minutes per kilometre. If I kept going at the pace I started at, I would burn myself out somewhere around the halfway point. I tried to rein myself in to a 6:30 pace, and ended up having a conversation with my legs that went something like this:

Me: Legs, you’re going too fast. Slow down.
Legs: What do you mean, slow down? It’s a race.
Me: If you keep going at this rate, you’re going to conk out in the seventh kilometre.
Legs: But I feel gooooood. And look, you’re already in the fourth kilometre and you’re doing just fine.
Me: Hmmmm, you make a good point. We’re almost halfway already.
Legs: So will you please chill out and let me do my job?
Me: OK, go!

During the eight kilometre the wind came up strongly and I started to tire.

“Told you so,” I said to my legs, that had slowed down considerably.

“Shut up,” they replied, picking up the pace again.

With about 400 metres to go, I was spent. I was on the verge of just packing it in and walking the rest of the way, but standing on the corner, cheering me on, I saw my husband and son. If James could do it, so can I, I thought. I dug deep and kept going, and all of a sudden I was crossing the finish line amid cheers and applause.

In the end, my legs turned out to be right. My time was 1:02:54, which pretty much squashed my previous personal best (1:05:25).

The biggest triumph of the day? Being there for my son’s first-ever race. You can run half-marathons and marathons, set personal best times and win medals. But is there any greater honour that can be bestowed on a runner than to witness and be a part of the emergence of a brand new runner?

Filed Under: Children, Race, running Tagged With: , , , , ,
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Race-Day Etiquette: Ten Ways To Be Nice

October 26, 2011 By

So you’ve been training for weeks, and the day is finally here. You are excited, you are ready to go, and you can already feel the weight of the finisher’s medal around your neck. The start-line energy is so intense that you’re practically levitating. As the crowd of runners surges forward and crosses the start-line, your focus turns inward as you concentrate on your game plan for this race.

As much as you’re focusing on your own race, it doesn’t hurt to spare a thought for the people around you. Here are some points of race-day etiquette that are worth passing along. They are listed in no particular order.

  1. Bandits begone! If you did not pay for the privilege of taking part in the race, graciously step to the side and get off the course. Run the route later. And definitely, definitely do not cross the finish line.
  2. Many races these days feature personalized race bibs that allow complete strangers to cheer for you by name. If a spectator takes the time to call out your name in encouragement, give them some acknowledgement: a thumbs-up, a smile, a wave – something.
  3. If you are, like me, a tens-and-ones runner, give other runners a heads-up that you’re about to take your walking break. Move to the right side of the course and raise a hand to indicate that you are slowing down.
  4. If you are a faster runner approaching from behind, an “Excuse me!” or “Coming through!” called out to the slower runners will alert them to your presence.
  5. Corollary to #4: if you are a slower runner and you hear the words “Excuse me!” or “Coming through!” coming from behind, move over so that the faster runner has room to pass safely.
  6. Porta-potty lineups should stay off the course, or if that’s not possible, as close to the side of the road as you can get. Runners should not have to trip over people who are waiting to take their bio-breaks.
  7. You know how you grab a cup of water at the water station and drink half of it before tossing the rest? Look before you toss, otherwise the runner coming up behind you might get drenched.
  8. While we’re on the subject of water stations, please remember to thank the volunteer who hands you your cup. Yes, you are tired. Yes, you have been running for two hours straight and your legs are turning to mush. But none of this could happen without the people who stand there for hours on end making sure you don’t get dehydrated. A small thank you goes a long way, and might even encourage the volunteer to help out in future events.
  9. If you see a runner in need of assistance, help them out. Whether it’s in the form of offering them a word of encouragement as they’re flagging towards the end of a race, or picking up something that you have seen them drop, it can make a big difference to their day, as well as making you feel great about yourself.
  10. When you cross the finish line, keep moving. Move as far down the finish line chute as you can. The runners coming in behind you are trying to get the best times they can – don’t make them slow down before crossing the line.

Runners? Any more tips to add to the list? Feel free to add them in the Comments section!

(Photo credit to the author.)

Filed Under: Being Considerate, Etiquette, Race, running Tagged With: , , , , , , , , ,
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2011 Run For Autism

October 17, 2011 By

It is 8:55 on a cool Sunday morning. I am standing on a street in downtown Toronto, with about 15,999 other people. The atmosphere is buzzing with the collective energy of the crowd. As the national anthem, performed live, comes to an end, the crowd breaks into cheers and applause. And then, at 9:00 sharp, a siren sounds and the crowd surges forward as the race begins. This is it. My 2011 Run For Autism, the event that I have been training for all season. As I cross the start line, I am choked up with emotion as I think of the reason I am doing this run. My son George, my boy with autism and tons of love, my inspiration.

When I started training for this race in the Spring, I had a goal to finish in less than two hours. I knew that this would be ambitious: last year, I clocked a time of 2:22:38. Knocking 23 minutes off would be a tall order indeed. But if I formulated a good training plan and then stuck to it, I might just have a shot.

It has been said that life is what happens while we’re making other plans, and that was definitely the case with this season’s training. In the Spring I had a bout of bronchitis that put me out of action for a few weeks. I also had to deal with events like the brief hospitalization of one of my kids and a shoulder injury that sidelined me right in the middle of the season. Not to mention the fact that I got married in April.

Still, I somehow managed to salvage something resembling a training plan about six weeks before the race. I ran a couple of interim races and did OK, and then, right when my training was supposed to be peaking, I caught a nasty cold. I considered running through the cold: conventional wisdom is that it is safe to run as long as all symptoms are above the neck. But I knew from prior experience that running with a cold would slow my recovery and could jeopardize my race. So for once I exercised common sense and rested. Following the advice of my friend Phaedra, who is the kind of runner who wins in her category, I adjusted my training plan and made it to race day more or less in one piece.

It was obvious to me that two hours would not be doable. I considered following the 2:15 pace bunny but when I worked out the average pace that this would require, I realized that I would likely drop further and further back and just waste energy on being stressed. In the end I came up with a goal of 2:20. This struck the perfect balance between being achievable and being challenging.

I started out with the strategy of running the first 5km at an easy pace, without worrying about what my average pace looked like. If I fell behind my target pace, I would have 16km to make up the lost ground. I needn’t have worried: I was running at my goal pace by the 4th kilometre. I was running tens and ones – meaning that I would run for ten minutes and then take a one-minute walk break. During my ten-minute running stretches, I was getting ahead of my goal pace, and this provided me with enough of a buffer to stay on target during the one-minute walks.

Throughout the run, I was following my Dad’s strategy of “fishing for runners.” It’s a simple but effective strategy: you pick a runner about 200m ahead of you, reel them in by gradually catching up to them, and then run in their slipstream for about 500m before passing them and finding another runner to fish for.

For a while, I worried that I was matching my goal pace too easily. Either my energy would run out long before the distance did, or I had seriously underestimated myself during training. I tried to rein myself in but my body wouldn’t let me. I felt good, and I just had to go at the pace that my legs were dictating. It was only in the 18th kilometre that I started to feel the exhaustion. By then, I had less than 3km to go. I was faced with a choice: I could let my mind trick me into slowing down and missing my target time, or I could dig deep and just find the energy to keep going.

I chose to dig deep. I thought of my son George. He has to live his entire life with the challenges of autism, I told myself. The least you can do is run for another fifteen minutes.

All of a sudden, I was turning onto Bay Street for the final stretch and I had just 500m to go. Both sides of the street were lined with hundreds – maybe thousands – of spectators. My personalized bib was allowing people to cheer me on by name.

300m to go… I am exhausted and my legs feel like jelly, but I can see the finish line right up ahead of me. The closer I get, the louder the cheering is.

200m to go… a little bit of vanity takes over. I want a good finish line photo, so I start positioning myself in such a way that I will cross the line without being obscured by other runners.

100m to go… someone yells out, “Congratulations, Kirsten!” I raise my hand in acknowledgement and sprint for the finish, just metres away now. As I’m crossing the finish line, I somehow find a smidgeon of energy to raise both arms in the air in a gesture of triumph.

I have done it. I cannot believe that I have done it. I have run this race, beaten my goal time, and set a new personal best time for myself.

2 hours. 19 minutes. And 46 seconds. Every single moment of it dedicated to George.

Filed Under: autism, Race, Race Strategy, running, Running for Autism, Scotiabank Toronto Waterfront Races Tagged With: , , , , , ,
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Oasis Zoo Run: Outrunning The Old Me

September 27, 2011 By

I was more than a little nervous going into the 10K Oasis Zoo Run on Saturday. I had not run at all since the Energizer Night Race two weeks previously, I wasn’t entirely sure that I was completely recovered from my cold, and there are a lot of hills at the zoo. The old me would have shown up to this race and been content to just complete the run with no real concern for the time. There would have been no strategy, and the pacing would have been designed to just do the distance and no more.

Thanks to the Energizer Night Race, however, the old me was off pouting in a corner somewhere. The old me was not allowed on races anymore. The new me had a goal apart from just finishing the race. And along with that goal came a plan.

My goal was to beat my previous 10K PB (personal best) of 1:05:39. I figured that aiming for a time of 1:05:00 would provide me with enough of a buffer to allow for variances between the GPS on my training watch and the official race course.

I planned to run the first half in 33 minutes and the second half in 32 minutes. I worked out what my average pace needed to be and I set that up on my training watch. I hydrated and warmed up and did everything you are supposed to do before a race.

It felt very odd, standing at the start line with the intention of racing strategically. Runners were released from the start line in five waves, each wave starting five minutes after the one before. I was in the fourth wave, and I placed myself close to the back of the pack to avoid the intimidation of hordes of runners passing me.

Once I started running, I settled quickly into a rhythm. The Zoo Run starts off in the zoo parking lot, and takes runners past a row of porta-potties (the vision of scores of runners sprinting by while holding their noses is a quite sight to behold) and onto local streets for the first couple of kilometres. This part of the race is flat: a nice warm-up for runners before the course loops into the zoo itself for the remaining 8km. Once you’re in the zoo, you are running hills. While the hills are nicely balanced – the uphills are generally matched by corresponding downhills – they still make the run more challenging.

I maintained my pace well enough in the first half, finishing the first 5km in 33:15. At that point, I was feeling strong enough that I didn’t think it would be a problem to make up the fifteen seconds. But then, right after passing the 7km mark, something happened. I started feeling a little flaky. I was too hot and I felt vaguely nauseous. It got bad enough that I actually had a fleeting thought of bailing on the race. I have never, ever started a race that I haven’t been able to finish. I slowed to a walk so I could drink some water (thus making me grateful for my habit of always bringing my own water on races instead of relying solely on the water stations), started running again, and told myself that I would see how the next five minutes went.

Whatever the feeling was that had come over me, it completely passed by the time the five minutes were up, and by this time I only had 2km to go. Despite my setback, I still had a shot of making that PB, and I picked up my pace. I had another weak moment towards the end of the ninth kilometre, but that went away quickly, and I ran the last kilometre as hard as I could. With about 400 metres to go I dug deep and sprinted. By the time I turned the corner and saw the finish line ahead of me, my legs were shaking.

My official time was 1:05:28. I did not make 1:05:00 as planned, but since that had been a buffer goal anyway, it didn’t really matter. Far more important was the fact that I beat my previous PB by 11 seconds. Out of 145 finishers in the “Women 40-44” category, I was 57th. Being in the top 50% in my category, and making a PB to boot, was victory enough for me.

(Photo credit to the author.)

Filed Under: Oasis Zoo Run, Personal Best, Race, Race Strategy, running Tagged With: , , , , , , ,
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Is Finishing The Race A Good Enough Goal?

September 26, 2011 By

When I came back to running two and a half years ago, I came back from a zero-level of physical fitness. For several years my body had been completely devoted to growing babies and then nursing them. My mind had been devoted to trying to survive post-partum depression, the loss of my father, and my son’s autism diagnosis. With everything that I had going on, physical fitness just wasn’t on my list of priorities.

Therefore, when I started running again, speed was not an issue for me. My only goal was to simply get out there and complete whatever distance I was aiming for. Standing at the start line of my first half-marathon for autism, I was realistic enough to know that I wasn’t going to be a speed demon. I did not aim for any particular time. I just wanted to finish the race; I did not care how long it would take me.

Since that first half-marathon, I have run 12 more races. My approach to each of them has been the same: stumble across the finish line in whatever time I can manage. I have looked at my races not so much as competitive events, but as training runs with added zing.

Two weeks ago, though, I came to within a minute of my 10K PB (personal best) at the Energizer Night Race. This was a race run at night, on narrow park trails, with this weird headlight thing on my head. Most amazing of all, I actually had energy to spare when I crossed the finish line.

That race was a turning point for me in two ways. The first was that it made me re-evaluate the role of music in my runs. The second was that it made me ask the question: if I can put in a performance like that without really trying, what will I able to accomplish if I push myself beyond what I am used to?

I have been a somewhat complacent runner, being happy with just finishing the race. I still advocate that approach very strongly for beginner runners. But I am not really a beginner anymore. Perhaps it is time for me to start pushing the boundaries a little.

Tomorrow: read about how a change in race strategy this weekend worked out for me.

(Photo credit: http://www.flickr.com/photos/tdd/3524924669. This picture has a creative commons attribution license.)

Filed Under: Energizer Night Race, goals, pacing, Race, Race Strategy, running Tagged With: , , , , ,
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Night Running: Tuning In To Myself

September 16, 2011 By

It was like a scene from Alien. A park at night, full of people with red lights on their heads talking to an oversized bunny that was Pepto-Bismol pink.

OK, maybe it wasn’t exactly like Alien. There are people, though, who regard runners as a strange breed – particularly runners who voluntarily pay money for the privilege of running on narrow park trails at night when the mosquitoes are out in full force, while wearing strange headlights on their heads.

I arrived at last Saturday’s Energizer Night Race about an hour before the designated start time. As I stood in line at the bank of Porta-potties (race day means epic hydration, which results in, you know), I suddenly realized that I had forgotten an essential element in race preparation.

Eating.

I had forgotten to eat my standard pre-race snack. I gave myself a mental slap in the head. I can understand people forgetting to turn off a light or mail a letter, but forgetting to eat? How do you even do that?

What this meant was that I would have to run this race fuelled by a ham sandwich hastily consumed almost eight hours previously.

I headed over to the water table and drank a bottle of water as well as a couple of cups of Gatorade. I’m not really big on Gatorade, but I reasoned that I needed calories in order to run this race, and Gatorade was my only available source. I resigned myself to the idea that the race would be a tough one. But it was only 10K. I could handle it.

Before I knew it, I was standing at the start line switching my headlight from the red-light Alien setting to the spotlight see-where-you’re-going setting. And then, cheered on by a cheerfully waving Pepto-Bismol pink Energizer Bunny,  we were off.

The first few kilometres were fairly slow, not because I wasn’t feeling good, but because we were on narrow park trails and there were more than 700 of us. This enforced pacing meant that, when the runners became more dispersed, I had plenty of energy reserves to run the second half of the race strongly.

During this run, I rediscovered the art – lost to me a long time ago – of running without music. My MP3 player is loaded up with playlists of music that with a beat I can run to, and I have been more than a little reliant on this in my training. For safety reasons, participants in the Energizer Night Race were not permitted to wear earbuds or headphones. Not only did I not miss the music, I believe that I ran better because of its absence. For the first time in ages, I had to pace myself not according to the beat of the music, but according to what my body was telling me.

In fact, all of the conditions of this run resulted in the need for me to be completely aware of every little thing around me and within me. Navigating the narrow trails among hundreds of other runners in the dark – albeit dark that was broken by headlights – put me in tune with my body in a way that I don’t think I have ever experienced before.

In the end, my time was 1:06:14. Considering all the ways in which this run was so different to the norm, I am very happy with that time. It is a mere minute off my personal best time.

At my next race, the Oasis Zoo Run 10K, I am going to try and reclaim that minute and get myself a new personal best time.

Thank you to the organizers of the Energizer Night Race for creating an event that has, I believe, helped me become a better runner.

(Photo credit: André Van Vugt)

Filed Under: Energizer Bunny, Energizer Night Race, Listen to your body, Night run, Race, running, Running without music Tagged With: , , , , , , , ,
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A Midsummer Night’s Run

August 29, 2011 By

 

At the finish line!

No matter which way you look at it, fifteen kilometres – almost ten miles – is a long way to travel on foot. For the modern human being, who has all kinds of conveniences available that are designed to help us get places and do things quickly, the  only reason to travel fifteen kilometres on foot is for the fun of it.

Many people just don’t get my preoccupation with running. They don’t understand how I  can actually enjoy the feeling of being on the move for two hours straight, and seeing how fast and  how far I can push  myself. It is beyond their comprehension that I wear my blackened toenails with pride, like badges of honour.

I don’t expect everyone to understand, just as I don’t always understand other people’s interests. I do find it intriguing, however, that many of the people who don’t understand go to all kinds of lengths to tell me all the ways in which running is bad for me.

If only they could see the incredible energy – the special kind of buzz – at the finish lines of races. There is no way you can be in the midst of hundreds of runners basking in the glow of achievement and still think that running is bad for you.

Last weekend, I got to experience that buzz for the first time in quite a while. I participated in the 15K event at Toronto’s Midsummer Night’s Run. Admittedly, I wasn’t too sure about doing this race. Thus far, my season of training can be summed up in one word: abysmal. There has always been one thing or another getting in the way of my training, and I feared that I had simply lost the spark of last year and the year before.

To compound matters, the race was on the same route as a disastrous race that I did last summer and vowed at the time never to repeat.

I knew I was going to be able to go the distance, but I wasn’t too sure how good I’d feel about it.

Despite my misgivings, I started to feel the usual pre-race adrenaline rush as soon as I got to the starting area. As I sat there on the lawn an hour before the start, eating my peanut butter sandwich, I felt the energy of the people around me start to fill me up. By the time I lined up with ten minutes to go, I was literally hopping in my eagerness to get going.

All of a sudden, I was determined to nail this race. I had a score to settle with this route that had soundly defeated me last year.

The run did not disappoint. I followed my usual strategy of running in 2km chunks. This method really works for me. I simply do not allow my mind to think beyond the next 2km. Only in the last 3km or so do I start aiming for the finish line. Running in this way keeps me physically focused and mentally strong.

The last 5km were hard. They were not made easier by the fact that the last water station ran out of both water and Gatorade by the time I got there. Add to that the fact that both my shoes and my orthotics were on their last – um – legs, and you have a couple of kilometres that inevitably felt very, very long.

But eventually I got to the point that I love in any race: turning the corner and seeing the finish line ahead of me, like a shining beacon. Just seeing that banner emblazoned with the word “FINISH” and hearing the cheering and applause of the crowds infused me with the energy that I needed to sprint – yes, sprint! – down the home stretch to the end.

With just metres to go, a well-meaning spectator yelled out that I was looking good.

I was looking like death warmed over, but it was kind of them to say so.

And so I finished another race, carried over the finish line not only by my legs, but by the collective energy of the crowds.

What a feeling. What a magical feeling.

This, my friends, is why I run.

(Photo credit to the author)

Filed Under: Energy, Finish Line, Midsummer Nights Run, Race, running Tagged With: , , , , , , ,
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