A Fun Run in The Falls

We can't stop thinking about the Niagara Women's Half Marathon! What a blast!!
We will be recommending this race to every friend, sister, mom, colleague, and anyone else who will listen; for a very long time.There were bands, buff boys, a lot of encouragement, and of course....The Falls.

This was definitely a "fun run" for us; with no goal except to stop and take a #selfie at least once per kilometer. We had a lot of fun, and even ran the last kilometer or so in our sock feet. Taking the time to step back from "racing" every half marathon has allowed us to fall in love with running all over again. We would recommend it to anyone.

The only thing that we would change about our day would be Kaitlin's choice of footwear. Although she ran a few of her longer training runs in her new Mizuno's, she hadn't broken them in. This proved to be painful throughout the entire race. Although it might be tempting to wear new shoes/pants/shorts/underwear/shirts etc. on race day; don't do it! Just don't!

Until next time!
Kaitlin & Melissa

A Personal Best at Toronto Goodlife!!

After 2 unsuccessful PB's at Spring Fling, we decided it was time to take a different course of action. With only 3 weeks to recover and prepare for Toronto Goodlife, the focus was on tending to any lingering issues/injuries and working a bit on speed.

Since Kaitlin tends to run faster, and not give in to the mental"ness" of a run when she and Melissa are running together and chatting; Melissa decided to be Kaitlin's Pace Bunny for this run.

The day couldn't have been nicer and the course was amazing. We first expected fast and flat, but it turned out to be a nice combination of uphill/downhill and flat surface. Thanks to Corey Turnbull and Mike Stashin, we have been practicing leaning forward, using shorter strides, and running through uphills; as well as bending our knees a bit more and avoiding heel striking on downhills. At certain points on both up and downhills, we were flying by people, weaving in and out of the crowd. The most amazing thing about our running communities (especially our awesome coaches), are all of the tips and tricks that get passed on and knowledge that is imparted from one runner to the other; that is often used on the course.

So, Kaitlin did it! With a previous PB of 2:15.....Her Toronto Goodlife time was 2:09.16!!! Six minutes off of last years Army Run time, and 11-25 minutes better than our other 4 races this year!

This didn't come without some interesting events en route though. At 8k (and every few km's after that), Melissa became Kaitlin's massage therapist; as her neck and shoulders were very tight (time for a run effortlessly clinic). At 17k Kaitlin threw up after we took our last gel. And throughout the race, not wanting to risk her PB by stopping for the bathroom,   Kaitlin peed her pants numerous times. The situation was certainly not ideal, but she was definitely not embarrased by it. Sometimes you just need to leave it all on the course, AND even though we ran hard, we still managed to fit in a little bit of fun!

Next stop Niagara Women's!!!

K & M

Well, that didn't go as planned!

This past weekend, we completed our fourth half-marathon of 2014! This was the first time, in 2014, that we split up and raced separately, in seek of a couple of PB's. This race was especially important to us, since it was held in Smiths Falls; spear headed by Corey Turnbull and supported by hundreds of friends and family who were both racing and volunteering. (There are too many to mention, but you know who you are, and we appreciate every one of  you from the bottom of our hearts!!)

The organizing committee had to make a last minute change in location, due to our never ending winter. Typically, the race is held on the Cataraqui Trail, but was moved to Carrol Rd. Our first reaction to this move was pure exhilaration! Neither of us had the opportunity to train on a trail surface prior to the race, so this reduced some of our anxieties. However, when we set out, Sunday morning, and started to experience the Carrol Road hills, I'm certain we were both dreaming of that flat(ish) Cataraqui Trail.

In the end, we trained hard, followed strict nutritional plans (including not drinking alcohol for 5 months!) and gave it everything that we had! We left every ounce we had in us, out on that course. In the end, neither of us hit our goal times; but we’ll be damned if we didn't try our hardest.

There will always be an excuse that you can muster up. It was too cold, too hot, too rainy, too hilly, too early….. We have decided not to take this escape route for the entire year. This is an experience that we are going through. We will celebrate the highs and conquer the lows; together, without excuses! After a few days off, and a few tips from our coaches (running, nutrition, sports therapists, etc.), we have resumed our training; as our next race is only 16 days away. 

In light of the emotional nature of Sunday's run. We're leaving you with this quote.

“Satisfaction lies in the effort, not in the attainment. Full effort is full victory.” 
― Mahatma Gandhi

Kaitlin & Melissa

Countdown to Spring Fling

We are closing in on our fourth half marathon of 2014. In five days Kaitlin and I will be running The Spring Fling Running Thing in Smiths Falls, Ontario. This race is typically held on the Cataraqui Trail, but because of this years’ endless winter, it has been moved to a road race. Although part of me is happy about this change, the competitor in me wanted to see how much time I could take off of last years’ race, on the same terrain.

This weekend will mark our first RACE of the season. We are coming off of a much needed six week break, which has felt like an eternity. During this time, Kaitlin and I have ran some amazing long runs together in Toronto (including a PB for Kait). To top it all off; this past weekend, a group of us spent some time working on SPEED with Michael Stashin of runeffortlessly.com which was fantastic (as usual)!!  The only thing that would have made it better, is if Kaitlin could have been there too.

So, we’re off, in search of that coveted BUFF and handmade medal to add to our collection. Rested, and injury free......the butterflies have already gathered in my stomach!

Happy Running!

Melissa & Kaitlin

A Little Strength Training Never Hurt Anyone!

Running can become your excitement on a good day, your stress relief on a bad day, your familiar routine, and your best friend (or worst enemy) throughout your training. We live in a world built on the premise that we must spread ourselves thin to achieve all of our goals. On any given day most of us balance our work hours, family time, social commitments, and fitness goals.

For Kaitlin, with so many races scheduled to start the year, a strict training schedule, and a job with the RunningRoom that requires regular running it has been difficult to find the time for some good old Rest, Recovery and Strength Training. After the Chilly Half we were left with 6 weeks before our next race! What are we going to do with all of our spare time! Although feelings of guilt lingered during the first two weeks "off", taking the time to rest and fully recovery from gruelling winter months has changed the game! During the two weeks "off" Kaitlin cut back on km's running only a few small runs, and focused on building strength. Committing to a running focused cross training program to work on building strength, correcting muscle imbalances throughout the body, and loosening tight and damaged muscles was the key. 

After the two weeks of Rest, Recovery and Strength Training it was time to build back in regular runs with increased distance, and the results were shocking. Less pain, shorter recovery times, and way faster pace! I am a believer, and a cross trainer for life. I know runners are used to hearing people chirp about the benefits of strength training but I really am shocked with these results and with how weak I was when I started strength training. Its scary to think I can run a half marathon but can't do 10 Clam Shell exercises without nearly being brought to tears. Get to know your body, find your weaknesses and make them your strengths! You will never regret it.

Happy Running :)

Kaitlin and Melissa

3 halfs in 36 days

This weekends race brought an end to the three closest races that we will run this year. With only 14 days between Winterman and Chilly half, we thought it might be a tough run, but it ended up being the best run of 2014 to date.

One very important experience we had on Sunday was the differences in how welcoming ( or unwelcoming) businesses are to the runners who invade their town or city for a race. Bathrooms are of particular importance during these events. Since the Chilliy half doesn't have an indoor venue for the runners to congregate in (with washroom facilities) before the race. This meant that the Tim Hortons and Starbucks had very long line ups to use the facilities. Kaitlin and I tried to go into a No Frills to use the bathroom (while Kaitlin's fiancée purchased some things), as we weren't certain that we would make it through the Tim Hortons line up in time. The bathroom was practically boarded off and as we left, we walked by a group of employees who stated loudly that they didn't "need" to have a bathroom available to the runners; that it wasn't against the law. We then rushed out of No Frills, jumped in the car and drove around the corner to a Longo's. As we entered the store, I asked a young clerk where the washrooms were and he responded "right this way, let me show you". I'm sure we weren't the only ones who experienced the differing service levels between businesses. I know it is a large group of people to deal with and clean up after, but I don't think it's too much to ask, that you band together create a welcoming community.

After all of this bathroom stress we made it to the start line on time, and we were excited to run our last cold run of the season. The route was fast and flat, and the temperature was considerably warmer than our first two races so we decided to pick up the pace. As a result we managed to finish almost 10 minutes faster than our Hypothermic Half, and we still managed to squeeze in a bathroom break and a lot of laughter!

We are very grateful to have 6 full weeks before our next race, which should allow for a full recovery of any lingering injuries. Our next race is at Spring Fling in Smithsfalls on April 13th.

3 down, 10 to go, and feeling awesome!

Until next time,

Melissa and Kaitlin

We Conquered the Winterman!

Gearing up for the Winterman 1/2 Marathon we heard plenty of frightening stories from runners who had braved the course in the past. So naturally we were excited to try it out for ourselves!

We ran Winterman on February 16th in Ottawa. The race was set up at the Canadian War Museum, and the route was set up along the parkway. The Half Marathon distance was created by having participants run out to a turn around point and back 4 times! Not very exciting. The course was challenging, and the temperature made it hard for us to dress appropriately. We found ourselves very cold on the way out, with the wind in our faces and hot on the way back. 

Kaitlin had a tough run. The gradient or slant of the road along with a few surprise potholes created significant pain in her previously injured ankle. Thank goodness for Melissa who was able to help her talk and laugh through the pain! In the few days after the race Kaitlin has been using the RICE (rest, ice, compression, elevation) technique, and trying to make a game plan to reduce lower leg tension and tightness (stretching and foam rolling are your friend!). Kaitlin is having her leg checked out this week just to be safe!

Although Melissa's IT band had been giving her trouble following the HYPO Half, it was nice to be able to run on the dry pavement this race, and luckily didn't cause any issues for her. Regardless, she has a visit to Kim Ethier at Restorative health booked for this week, to make sure its ready for next race.

We probably weren't prepared enough for the constant, endless, rolling hills of the route, but we made the best of it. Overall, we agreed that the race was much easier than Hypothermic 1/2 and we know they are just going to keep getting better! We made the best of it with a little singing, a lot of laughing, some Salted Caramel GU's and a little massage to finish off the morning. 

Our next race is in less than 2 weeks! At the Chilly Half Marathon in Burlington. 

Stay Tuned!

Until next time,

Melissa and Kaitlin