Toronto Run Summit Panel

March 15, 2019Leave a comment

Last week I was invited to take part in the Runners Academy Toronto Run Summit. 70 runners from across the GTA came together for a day of learning connected to the various aspects of being a runner. These included the physical and mental strengths, nutrition, and recovery.

The panel I was invited to take part in was on the topic of “Intersections”. We discussed entrepreneurship, art, design, community and the connectedness we all had between these items and running.⁣ I shared my story of TRIBE and how it was running that helped me find and build this fitness community.

Canadian Running Magazine has released a video of the highlights from the The Runners Academy Toronto Run Summit including segments from the “Intersections” run panel I was on.⁣

It was an honour to be invited to share the story of @tribe_fitness and to take part in such a great event bringing the #runTO community together for learning and a great cause, Team Unbreakable – a group who connect running and mental health in elementary schools.

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3 Reasons Why You Need A Run Coach

January 7, 2019January 28, 2019Leave a comment

Whether you’re a brand new runner or a devoted km warrior there are plenty of ways working with a running coach will improve your running and up your 2019 race game to the next level. As a Tribe this has been something we’ve considered doing for a while and I am so excited for us to team up with Michael Liberzon of X3 Training to help you become a stronger runner and chase down those goals.

Not sure whether a running coach is for you? Here are a few reason why it is – and more details on our Tribe Performance Race Team below.

1. Determine Your Proper Volume.One of the toughest things for any runner (new or old) is determining the proper amount of volume. Too much can have you injured and sidelined before you even hit the start line and too little can have you under prepared and regretting your life choices come race day. Many variables go into this equation (e.g., your goal, experience running, history of injury/health) and your coach will help you decipher them all and on an ongoing basis too.

2. Push Your Pace (or Don’t). Are your tempo runs to slow? Are your long runs to fast? Do you even know what I’m talking about? Well your run coach will take the guess work out of your workout paces and get you ready for race day based on your current level of fitness and goals for your race. Your pace is always evolving and your coach is here for you, helping you take your workouts to the next level – in a safe and controlled way.

3. It’s More Than Just Running.Running to race is more than just tying on your shoes and heading out the door. We approach running from a holistic perspective, so not only will your coach help your running performance, but they are here to answer invaluable advice on strength training, your mental game, workout nutrition, and pre- and post- race day procedures, as well as anything else you might need to toe the start line when it comes to running and race day procedures.

Introducing the Tribe Performance Race Team

The Tribe Performance Race Team is an in person coached group training program suitable for both beginners and experienced runners looking to chase down goals from 5km to marathon distances. The program is group coaching designed to help you get faster and
learn proper training techniques from our certified coaches. All paces and experience levels are invited. Basic Membership Plan option includes:

Two weekly Tribe Performance Race Team coached team workouts at 7pm every Tuesday starting at Tribe and Thursday at Monarch Park at 7pm (additional track fees apply).
General team training plan for either beginner, 5km/10km, Half Marathon, Marathon.
3 classes of runner’s choice monthly at Tribe to support training. Classes cannot be accumulated and will expire at end of month if not used.
Membership is minimum of 3 months commitment.
Members receive 10% of Tribe gear and accessories.
Access to a private Facebook messaging group.

Race Report: Chilly Half Marathon

March 15, 2017March 14, 2017Leave a comment

On Sunday March 5th I did my first race of the season, the first of 4 half marathons on the schedule, the Chilly Half Marathon.

My training hadn’t been ideal after a week+ with the flu and a couple weeks away from the long run because of work, so personally my expectations weren’t high – my coach on the other hand expected much more and left me with two words as I approached the start line “be aggressive”. FYI: Me and “aggressive” don’t have a great relationship. I hate having to “sit” in the uncomfortable feeling of a “push” and to do it for up to 2 hours – no thanks! So I really wasn’t excited about what was in store.

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My goal pace according to coach was 5:30, the goal pace I set for myself was 5:40. I ran the first 2 km easily. It was FREEZING cold (like seriously why is this race always SO COLD). And when I’d look at my watch my pace was around 5:20, I knew in the end I might be paying for it being to tired, so found myself going between thoughts of slowing back to 5:30 (which I did), and just running at that pace because it felt OK. I kept my eye on my watch and kept trying to slow myself down.

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There was a head wind after the first turn as we headed back towards downtown Burlington along the beach strip. It was cold and windy and felt tough. The crowds in the downtown area were lively as we made our way along the short rollers. This course is a double out and back with one side being much longer. This has advantages and disadvantages as it’s a long time without any turns of excitement. So good, because it’s quick and easy to know where you are, bad because it’s sometimes boooring.

I started to feel some pain/tightening in my left inner thigh around 12km, then my left glute, and eventually my left ITband. As I haven’t been feeling great my strength training hasn’t been consistent and my little weaknesses are starting to add up. I just kept focusing on my knee lift and keeping my left ankle (the one I sprain all. the. time.) straight, something I’ve been working on with the Runners Academy for the past three weeks. I’ve found recently during my training runs that focusing on better running form is making me faster – because I’m running more effectively, although I need to keep it in mind until it becomes second nature. My plan: whenever my watch would beep for km or I thought of it I’d count myself 30 seconds of a stronger knee left during my stride.

Around 17km I started to slow down (5:39- so not actually as slow as I thought). I got passed by some friends I started with and began regretting the 5:20 at the start thinking it was doing me in. I started doing my numbers like crazy in my mind – knowing I might be close to my 1:55 if I could just get myself back under 5:30. My mind was racing to make this happen. Be Aggressive.

I ran upon this old dude who seemed to be holding a solid 5:25, so tucked in behind him like a shadow and held on and it felt ugly.

My brain kept trying to convince me to slow down – as I mentioned, I am pretty sure I intentionally do everything I can to avoid that uncomfortable spot I need to be in to “be aggressive”.

After two km behind this old dude and only 2 km to the finish I pulled ahead and turned my music on crazy loud to get to the end. I don’t usually run with music – spent 4 years not, but I did in Barbados and it was a good distraction for my brain to disconnect from my body. My finish line jam – click here.

So I grinded out that last km at 5:16 and finished at 1:56 (a 5:30 pace – guess coach knows) – just off my personal best, a time set here in 2013 for my seconded fastest half marathon.

I’m happy with how I raced. I’m glad that I now have an accurate race pace to apply to my training, and I look forward to this upcoming season and finally chasing down that PB.

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