The miracles of GU and squeaky orthotics.

The running gods were smiling today.

I had an idyllic 14 mile run this morning with the good company of Onkar, John, Ted, Bruce, and Jason. The conditions were pretty close to perfect and the trails were in fine shape, all lush and green from the weeks of endless rain. We looped into Fort Whyte Centre and returned along the same trail. I left the others at the trail head on Grant Avenue and continued solo to complete the scheduled 14 miles. I'm still on track for Toronto full on October 18 (touch wood!).

Make no mistake, I don't endorse GU. Frankly, just the thought of it is enough to get the bile backing up in my esophagus. However, I do admit I was relieved to find a long forgotten chocolate outrage tucked away in my water belt at mile 11. I sucked it slowly and enjoyed the walk break. A little GU, a little sip of H20, GU, H20, repeat until fully choked down. The trick to GU's is to consume it in small squirts followed with a sip of water in between swallows. As much as I detest the stuff I can't deny it works. It provided the energy (glycogen) I needed to finish off the run with just enough in the tank. Truth is, I simply can't stomach more than one or two GU's so I need to substitute GU's with other Frankenfoods. My current favourite is Carbo-Pro, but that's a whole other blog post.

Squeaky orthotics!? I have new set of physiotherapist-prescribed orthotics to correct a significant pronation. My physio thinks the pronation might be cause of my exploding calf issues so I purchased a very expensive (well over $200) pair of orthotics. They feel great and I can sense a positive difference in my stride, but the left one squeaks incessantly. Every step is a squeak! It's driving me crazy. I can stop it temporarily by taking it out and re-inserting it, but this isn't too practical while running. It also helps if I tie my lace more snug than normal, but this too is a temporary fix. What to do, what to do.... a little WD40 perhaps?

Hope your training is going well and your health is solid. It's a good day to be alive,

Mike

PS. I just found this tidbit... Duct Tape, the handy man's secret weapon, does it again! Problem solved?

Squeaky Orthotics

If you have squeaky orthotics here’s an easy solution. Place cloth or duct tape on the underside of the orthotic as shown here.

The squeak occurs when the orthotic material springs on the shoe’s insole. Occasionally you will need to place the tape further back, but usually application as shown is sufficient to stop the squeak.

What does this mean?

The video ends with the question what does this mean? Now, not wanting to get all philosophical and existential, I'll cut to the chase.

I don't know what it means, but I have an opinion.

I suppose it means different things to different folks. The business person, the artist, the twenty-something corporate climber, the politician, the teenager, the old man across the street enjoying the warmth of the noon-day sun, the middle aged teacher; it depends entirely on our state of mind, our spirit, and our health. No one person has the right to define the meaning of this film, but we should all take note.

For me it is about change; change and choice. Change is inevitable and has a life force of its own. Change is ramping up at a frantic pace and is rewriting the face of the planet many times over. The world I lived in was quaint in comparison to the complex beast of a world we have today. We can choose to deal with change or not.

What's this got to do with running?

Everything and nothing (sorry, I told you I wasn't going to get all existential and then I slip into my Harvard robes, sheesh man, sorry). Because change is all encompassing and has such a incredible potential for damaging people and families, and communities we need to be of strong mind, body and spirit. The pace of change and the need to adapt grows exponentially with the passing of time. We need to be grounded, imaginative, healthy, and know how to connect the dots to deal with life as we know it today.

I suggest that runners are well equipped to deal with the change of daily life simply because of what we choose to do. We set reasonable yet challenging goals, we work like hell to achieve these goals, we build physical and mental toughness, we acknowledge that good health is a fleeting gift that can be snuffed out in a moment, we support one another, we get up when we fall down, and we know when it's ok to stay down for a while, we know the difference between the journey and the destination, we believe in ourselves, we have swallowed incredible pain, we have experienced the sweetness of crossing the line and the bitterness of failure, we understand the cathartic intensity of tears and, not least, we understand that winners come in all sizes and shapes.

What does it mean? It means life is change. Deal with it. It's your choice.

It's a good day to be alive. Hope you are in a time and place where you can get out and enjoy it.

Mike

Ten things you really don't need to know about me, but seeing as how you're here, and you have nothing better to do, you might as well read it.

1.  I haven't run for four weeks due to a calf injury I sustained a week before the Manitoba Marathon.

2.  I've been to the physio-therapist 3 times in the last four weeks.

3.  I've been working out in the gym and I feel great!

4.  I discovered Spin class and I'm lovin' it!  

5.  I have 14 weeks to train for the Toronto Marathon.

6.  I just finished designing my run schedule which includes weekly: 1 long run, 1 hill run, 2 tempo runs, 1 steady run, the odd Spin class, some weights, some cycling, and a whole lot of core strengthening.  

7.  This blog gets a whole lot more visitors when I actually take the time to write something (go figure).

8.  I have come to realize that my computer has more memory than my brain.

9.  A 4:30 marathon has a nice ring to it.

10.  It's a good day to be alive.

Thank you to Michael Thaler's  sister, Valerie, for sending me Poems Along the Path.  

"But blessings of blessings I can still feel the life spark."  

Michael Thaler

Y'all come back now.  Mike

Manitoba Marathon Race Report

Click here for more pictures. 

I

zero for three

Hey kids, guess what?

I did it again!

I went out for a 6 mile solo jaunt on Saturday morning to burn off some pre-race jitters. At mile 2 my calf, the same one, kacked out. I had about 20 seconds warning that something was amiss; sort of like hearing a tick-tick in the motor and then ... what the?!... engine seizes!  By the time I figured it out, wham, it was too late... a familiar pain seared up the calf. Although not as serious as my previous calf injury, it's enough to sideline me for the slow dance on Sunday. The pain was about a 6 on 10 while my last blow out came in at 9 or 10 on the pain rector scale.  Recovery time is unknown.

Am I disappointed?

Yes, hugely.

My goal was to run three marathons this year, Fargo, Manitoba, and Toronto. So far I'm batting zero for three. In the grand scheme of things it's not all that big a deal. I still have my health and my remarkable Robert Redford good looks (hey work with me here... I'm still in denial). I'll just have to focus on Toronto.

Good luck to all who are running the full or half mary this weekend. Run like the wind. Run for Ted. Run for someone or something, but run. Embrace the pain. Cry. Laugh. Dance across the finish. Smile. Be proud. Run as an affirmation of life.  Run because it's a good day to be alive.

I'll be at mile 14 (just past Laura Secord School) cheering like mad. I'll also have a camera so look pretty.

Now go and get 'er done!

Mike

The Strength To Get Back Up

Life consists not in holding good cards but in playing those you hold well. So dear friends, play those cards well no matter your circumstance.

Yes, it is a good day to be alive.

M

File Under "Idiot"

Kudos to Val Hudson for submitting the following letter to the Winnipeg Free Press. She expresses our opinions eloquently. I've had a number of idiots (mostly 20-something good-ole-boys, backwards ball caps, souped up half-tonne) yell all sorts of stupidity over the years. Thanks Val.

I'm writing on behalf of the cyclists, runners, and rollerbladers out there who are not in perfect shape but trying hard. For the most part motorists and pedestrians and very courteous and encouraging. But it only takes one rude person to dishearten someone desperately trying to get in shape by yelling hurtful discouraging comments -- "run fatty," "hey, your butt is too fat." How many people do you think you have prevented from continuing a positive attempt at loosing that "fat"? You don't know what situation they are in. They may have already lost 20 pounds doing what they've been doing and you come along and say they're still fat.

How about a "way to go," "keep it up" or "you go man!"? These will encourage that poor heart out there to keep going until they reach their goals.

VAL HUDSON

Winnipeg

Run For Rights

Mark Saturday, June 6th 2009 on your calendar for the 8th Annual Run for Rights. Whether you choose to walk, run, cycle or rollerblade, this event is a great way to get some exercise or warm up for the Manitoba marathon in support of social justice and human rights. Two events to choose from, 5 k and 10 k. Go here for last years race report.

New this year... June 3rd 2009 the first-ever Run for Rights benefit concert! Find out more…

See you on the start line!

Mike

Air Force Run, Race Report #2

A guest blog by Linda Klaric

Today was the inaugural Air Force Run. For first timers 17 Wing didn't do too bad with over 270 1/2 marathoners. When it's a first run you don't really know what you are going to get or how it's going to go...so there were a few surprises. Some (maybe more than some) are a little OCD when it comes to how we like our races.

LOVED the flyover...pretty cool!!! Something you just don't get to see at other runs.

Being able to stay warm and get the last washroom break in at the Fitness and Recreation Centre was a real treat.

The race pack came with a great technical short sleeved shirt and a few extra surprises.

Volunteer support along the entire route was fabulous! Air Cadets along the runway cheering us on...I think every volunteer made eye-contact and said a few supportive words...one guy even offered to order us pizza and beers...Thank you sir!!!

Running in a part of Winnipeg I don't usually get to run in was a nice change of scenery.

It was kind of cool receiving my medal from a 17 Wing Colonel...many members of 17 Wing shook our hands when we crossed and thanked us for coming out.

A few things runners are not so crazy about...

A 9:00 am start time...I know I would love something with an 8 in front...too much down time in the morning. I like to get up nice and early eat my porridge and be out the door.

I would prefer my 1/2 marathon to be the usual 13.1 miles and not 13.49 miles (which is what my garmin read)...I am still going to count it as a PB at the 13.1 mile mark though...in case someone asks.

What no food??? A little disappointing to run 13.49 miles and the food is gone...Where are the bagels, pancakes, muffins? Come on people a girl needs her white food!!! Apples and pears aren't gonna cut it.

When you see the finish line and someone waves you into a park to do a final loop...not cool people...when I see the finish line...I want to cross it...too much of a tease for me. Hey, that could be where you cut out that extra .39 miles!

The medal itself...well...kind of a disappointment...the date and year would of been nice.

When all was said and done...my friends and I had a great run...a few of us ran a PB. The community support and energy you felt from the military community was palpable and I just can't say enough about. What a great cause to support and I can't wait to do it again next year!

Linda Klaric

Air Force Run, Race Report

Melissa on the tarmac.Bernice, John, Lorie

David

The start... speedy guys up front.

Mike, David, Melissa, Lorie at the port-a-potties. Click all photos to enlarge.

Reflecting with a cool amber beauty at my side and a bowl of the forbidden fruit, Miss Vickie's on my lap (ummm, Miss Vickie... whisper sweetness into my ears... ummm). Yes, it IS indeed a good day to be alive. Here's my report, unedited and from the heart...the good, the bad and the what the?!

First the good.

Soldier On and The Military Family Resource Centre are two deserving recipients of the proceeds from this inaugural run. They do a tremendous job and both deserve all the accolades and cash that we can muster. These are good folks with noble objectives and I salute them both for the work they do. I encourage you to support them whenever the opportunity presents itself. Score... A++.

The fly-over was amazing and made this race unique from all others. It zoomed past at rocket speed with little time to pull out the camera. Nice touch! Score... A+.

The SARS demonstration was fun to watch and again, is unique to this race. Hopefully these two events will become a tradition. Score... A+.

Running on the tarmac amongst the planes and one dwarfed helicopter was a nice air force touch. It would have been better if the course went a little closer to the planes, but no biggy. Unique and tradition building. Score... B+

The family atmosphere was super. Lots of kids, mascots, smiles, and good cheer. Charisma abounded. Well done. Score A.

A reasonable number of port-a-potties for the crowd. No line-ups, all clean and tidy, and a couple of nice little hand-washing station. Score... A

The indoor facilities were great, lots of space in the gym to store your gear, stretch, and hangout away from the elements. Also, indoor washrooms is a huge plus for all runners. Score... A.

The Bad

The course was between 13.45 miles and 13.50 miles depending upon whose Garmin you checked. This is a huge no-no for any serious runner. A half-marathon is 13.1 miles, any deviation in distance is a significant disappointment for anyone hoping to achieve a personal best. I over heard one runner say she got a PB, but it was about 0.35 miles before the finish line. At an 8:41 average pace the extra 0.37 mile added about 3 minutes, 11 seconds to my time which would have given me a new PB of 1:53:46. Score... F.

That 1/2 mile gravel trail near the end has got to go. Nuff said. Score D

The medal is -sorry, there's no way around it- chintzy. It's a simulated silver in colour, but looks more dirty grey than silver. It's a little bigger than a loonie (about the same weight) attached to a short red, white, and blue ribbon with a super chintzy gold clip. There's no writing or date, just the stylized shoe with wings and a Maple Leaf in the background. Sorry, doesn't make the cut. Score... C-.

The what the?!

Coffee. Where was the coffee? It was a cold race and more than one person was asking the where abouts of the coffee pot. I'm not asking for Starbucks here, but heck, even a weak, over perked cuppa-military Joe would have hit the spot. The lack of coffee helped disperse the crowd to the closest Timmies. Coffee brings adults together, it warms the belly and kick-starts the energy. A post race must. Score... F

The food went pretty fast. I ran a sub-2 hour and by the time I arrived at the food tent there were slim-pickings. There was tonnes of fruit and yogurt which is a treat, but the bagels were long gone. No one was checking for bibs at the food line so it's possible non-runners were eating the food intended for runners. Juice and pancakes would have been great. Score... C

The half-way turn around point was a bit of a what the?! There was one lonely, although very friendly, volunteer directing us to turn around at this (she pointed) pylon. That was it. No crowd, no music, no cheering, no sign. This is where runners begin to fade. It would have been nice to mark that crucial spot with a little more oomph, a little enthusiasm, some blaring music. Even rounding a flag would have been better than rounding a orange pylon. If it weren't for that great volunteer we would have lost a few runners in the field just beyond the pylon! Score... C.

The after-burn.

It's easy for me to sit here and critique the race from the comfort of my couch with Miss Vickie snuggling up alongside. Events like the Air Force Run take tremendous organization and the dedication of hundreds of volunteers. Yes, they made a few mistakes, which I'm sure will be corrected next time, but the community pulled it together and built a new race from the ground up. The organizers and race directors should be proud of their achievement. Well done!

By the way, not sure if you noticed Ted Swain's name on the confirmation list. I hope someone managed to run with his bib. It would have been fitting. Good old Ted, his spirit lives on.