VIDEO: Tips and Tricks For Rocking Next Weekends Around The Bay Road Race

March 20, 2019March 20, 2019Leave a comment

With the Around the Bay Road Race happening next weekend (March 31st) in Hamilton, I spent Tuesday morning with the team from CH Morning Live chatting and running in prep for the 125th anniversary of the race.

I shared some of my favourite warm up and strength training moves, tips for conquering THAT hill, and how to celebrate post race with my friends at Merit Brewing. ‬‪

Watch it here and read my 4 tips to conquer the hill below.

Four tips to dominate your next hill workout.

1. Keep your chest up and open. The most common advice you might have received is to “lean into the hill”. Unfortunately, this causes many runners to hunch at the waist to lean forward. This constricts your airway and makes it harder to breathe deeply. You do need to lean forward, but make sure you lean at the hips, not the waist.

2. Keep your head and eyes up. Dropping your head leads to a slouch in your form and restricts how much oxygen you can take in. So instead, drive your arms straight forward and back using them like pistons. Keep your elbows bent in a 90-degree angle, and swing them straight back and forth, and not across your body.

3. Drive your knees up off the hill and not into the hill – think of this as your knee drive. Work on landing on the ball of your foot to spring up the hill.

4. Bend your ankle. Think of yourself exploding off your ankle and using that last bit of power to propel you up the hill with minimal energy expenditure. Focusing on plantar flexion can save you a lot of energy and really help you get up the hill faster and with less energy.

What are some tips and tricks you use to power up a hill?

How Toronto can become a more ‘welcoming place’ for runners – and their tourism dollars

April 23, 2018April 23, 2018Leave a comment

Photo by Patrick Leung – the Ghost Race

Back in May 2017 I was invited to speak at City Hall sharing my perspective on Running Tourism in the City of Toronto. I had previously written for iRun magazine on Running Tourism, researching both the monetary benefits and social benefits for communities including Toronto, NYC, Ottawa, and Vancouver. So my perspective has came from that of a marathon runner in other countries, the research I complied for iRun, and my experiences as a leader in the Toronto run community. I was happy to share what I thought the city could do to support this sport and it’s athletes from near and afar and I was happy to continue the conversation in early 2018 as part of the working group establishing recommendations for the city council’s economic development committee. Some thoughts on that initial conversation were shared here by CBC.

On April 14th, the report that had been developed through the established working group of City Councillors, City employees, and community stake holders was released and the city council’s economic development committee voted to take a closer look at our recommendations.

Some recommendations from the working group included ideas like opening public transit earlier, having various City teams communicate more clearly and easily with race directors, and some welcoming and inviting tasks like displaying race promotional material on bus shelters, street banners, and even at the air port, as many Marathon Majors do welcoming athletes to the city and celebrating the event.

We highlight the financial benefit to the city, including a comparison of Toronto’s two marathons (and yes, only have one major race was brought up) to Marathon Majors including NYC ($36 Million CAD of $415 Million USD).

CBC did a follow up interview which I supported. You can check it out here.

As the city council’s economic development committee will be taking a closer look at these recommendations I am glad the the conversation continues and look forward to Toronto continuing to grow as an epic place to race and live.

5 Things I Wish I Knew Before My First Ragnar Relay

May 25, 2017May 25, 20176 Comments

This past weekend, myself along with 11 #TribeSoleSisters, 4 drivers, and 3 pacers drove to Coburg in order to run the 304km to Niagara Falls as part of the Niagara Ragnar Relay. This was the second time this race has taken place (the first back in 2013) and my first experience with such an event.

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Like many runners I kinda read the Race Bible, knew bits and pieces of what this experience would be like, watched the Ragnar “From Fat to Fit” documentary on NetFlix, but until you actually race an event, you don’t totally know what to expect. So rather than doing a lengthy race recap, I though I would share my key learnings of things I wish I had known before I started the race. Because let’s face it, if you follow me on social, you know I had a blast!

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Bring Food! Now this might seem obvious to you, but we were trying to keep our packing low and we had compiled a list of 24 hours restaurants, so I really didn’t think it was necessary to bring actual meals with us. I did bring bars, gels, Nuun, and other hydration. What I didn’t take into account was the short rely legs, long times in the car, and how speedy our team was. As Van 1 we had to be at the check in point in Coburg for 8am. I didn’t run until 1pm, so we were in the car driving from transition to transition, all caught up in the hype, and all of a sudden it was noon, and I had to race almost 10km without eating since we left TO at 6am. So If I had planned better, had actual food with me, we wouldn’t have been so panicked to find somewhere to eat and I wouldn’t have had 4 sesame bagels with butter and peanut butter from Tim Hortons.
Bring A Pacer. I had a pacer, well two actually, for my 13km leg that started around 10pm. I was thankful for Billy and Brandon because they not only made my run easier by hitting the light buttons ahead of me, throwing out my garbage, and being giants and making me feel like a celebrity as we raced passed (killed in Ragnar terms) 14 other racers, but they also made me push to a pace that I haven’t raced all season, averaging 5:05 per/km over the 13km. Since our team was running for 28 hours straight many relay legs started at 2 or 3am and ran through areas that were a little “sketchy” – Hamilton lift bridge/beach strip area I’m talking to you. I think next time we will make sure we have pacers (aka security, aka wind blockers, aka person cheer leaders on the run) for all runners over the night shift. It definitely brings peace of mind and the social is nice too.
Bring Extra Runner Lights. Each van was required to have two head lamps and two tail lights per runner. We had this, however at about 8pm, when both were mandatory, one of our brand new tail lights broke. Teams without tail lights would receive a time penalty and that isn’t what we wanted, so we eagerly reached out to friends on other times, and gratitude to Trieu Nguyen who had a bag of them and lent us one to race with. So I would suggest having extras in order to avoid the drama.
Bring Attire For All Weather. While I was ready for racing and cheering in the sunny summer heat we’ve been having, I was not prepared for the 3am chill when the weather dropped to single digits and we were cheer along the waterfront with waves actually splashing up on the race path. Sweaters, warm pants, fuzzy socks, a water and wind resistance shell, or even a blanket would’ve been great to have too. Not just warm running gear, but warm cheering gear too.
Bring Magnets. So this was a weird Ragnar “thing” we didn’t know about but clearly others did because after the first transition we started “collecting” magnets with other teams names and branding on our van. This was very fun and fun to keep afterwards, but we had no clue it would be happening so didn’t have any to share. A couple notes on what not to do for your magnets: 1. attach a magnet to a bottle cap that will scratch the rental car, 2. instead of using a magnet use a sticker stuck to a rental car, don’t do it. Stick with magnets and make them cute, creative, and connected to your team name and social handle.

We had a blast at this race, and if fun and friendship wasn’t enough the preliminary results (as of May 25th) had us placing top 3 in the Open Women Category, yeah Team Tribe. We worked hard, kept our cool, and placing top 3 just makes it extra sweet.

Follow along with the fun by searching #TRIBExRAGNAR on Twitter or Instagram. Looking forward to doing this race again, and being that much more prepared.

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