Kelli McRobert Completed the Monster Dash 5K in Toronto last weekend dressed up as Scarecrow & Tin Man! New goal set: 100 races by the time I am 60! Let the countdown begin! RUN WITH US! Claudia Taboada Just completed my 10th marathon in Athens this Sunday, three weeks after completing the marathon at the STWM! Athens is probably the hardest marathon I’ve ever done (steady uphill from 10K to 32K, hot and humid conditions) but also the most spectacular (crowds of spectators and epic reception at the finish in Panathenikon Stadium, where first Olympics were held in 1896). Unforgettable! coach me me ififyou coach youran ran Lili Caron Thoroughly enjoying my new Garmin Forerunner 220. Based on the info I’m getting from the GPS, I had actually undertrained by about 25% for the half marathon in Ottawa last May!! Bernardine Thompson Did it: Road to Hope 5K November 1st Pam Bottos This is the year I will bring home a silver medal at Around the Bay, Hamilton. I need to cross the finish line in 2:29. I have run this race nine times. It’s a tradition. It’s a love/hate race. I’m in and have a plan. First tempo run done this morning. Tania Mattes I had my first run on ice today and it felt like I was playing on a slip and slide! Hassan Afshar Some like it hot/Some like it sweaty/Some like it long/Some like it slowly: When all gets together, you like the training! Linda Youell On Saturday (the 8th), Edmonton welcomed the snowfall that likely is the true start of winter. Undeterred, my running group from Achieve Personal Training Studio did our 2-hour run on Edmonton’s beautiful river valley trails. My first run in the snow! In 2014, my first year of running, I completed four half-marathons. For 2015, my half-marathon goal is 2:05. I can’t wait: I’ve registered for Vancouver and Edmonton (23 Aug). Tomorrow is a beautiful day. Kim Bell I completed the New York marathon. Not my best time, but for the first time I was able to just enjoy the whole experience and have fun. Already signed up for three more half marathons, 1 marathon and a 30K. Joseph Emas Winter and spring 2015 training goals are to train to travel to the “B&B,” not Bread and Breakfast, but marathons in Bermuda and Boston! Sandi Swan Recently ran the half marathon in the Niagara Falls International and had an amazing run. I was 1 min. off my personal best, but my race itself was far, far better. It was windy during the race. I felt awesome and prepared and strong start to finish...it was a victory in itself! Steve Oliveira Ran a BQ at the Road2Hope. Looking for my next marathon to run in the spring, likely south of the border. Melinda Wong Next up: Pacific Road Runners Half Marathon in YVR, Feb 15, 2015. Goal is to finish healthy in 2:15 or 2:20. WHAT THIS IS EachCoach.com/goal Pete Beattie asks I had a CABG in 2004 and I’ve since made a fool of myself, trying to participate in various races. Has there been any change with regard to the cholesterol lowering focus of Rx? Dr. Oh responds Evidence confirms the benefits of cholesterol lowering to protect the arteries of the heart and other major blood vessels. Some of us don’t like taking medication, but think of your meds as a daily dose of health insurance. Jim Walker asks Is H.I.T.T. training most effective for overweight runners and their heart health? Dr. Oh responds High intensity interval training has gained prominence in the medical communities. Use caution with “how high is high.” For someone who is overweight, maximal exertion can be hard on the bones, joints and muscles. Jordan Lebow So far, so good: Inspired Rob Black Next race is the Freezer 5K in Buffalo on December 14, because a little cold weather and snow should never stop you from getting outside to exercise and stay active! EachCoach is an engine for setting, sharing and achieving your fitness goals with runners across Canada. If you’d like to run with us, sign up today at supeRcoach Kara Percy asks How does a fit person who runs long distances suffer from heart failure during a run? Dr. Oh responds The heart is like other muscles and can become fatigued or tire out. In addition, some people who do extreme endurance activities may develop fibrosis or scarring in the heart that can accumulate and impair heart function over time. This is not a common occurrence and overall the hearts of runners are in far better shape than those who aren’t active on a regular basis. Martin Leger Time to train for the Chilly half. I am confident that I can reduce my time by 10 minutes. Running in winter is much easier than running in the summer. I am starting another clinic in order to achieve my half marathon time. Erin Whitman First marathon... Fredericton Marathon May 2015!! Dr. Paul Oh is the GoodLife Fitness Chair in Cardiovascular Rehabilitation and Prevention. He took EachCoachers’ questions this week about heart health. Peter Symons asks I’m 65, have been running for 2 1/2 years, resting heart rate is around 47, I’m 6’1” and 205 lbs. When I run at top speed my heart rate is 155 - 165 for the full time of the run, sometimes peaking to 170. Is that doing any long-term damage? Dr. Oh responds We have learned that our maximum heart rate can be estimated by 220 minus our age (thus you are at or above your age predicted maximum) and our training heart rate might be 60% to 80% of this value. If you are comfortable at this pace and heart rate and you are not living with any known heart problems then this may be quite acceptable for your situation. Ainsley Dacres I got back into running last summer after being inspired by watching my wife run. This year I have completed a 5K, 10K and a half, and plan to make faster times in all and eventually run a marathon. I’m working on my strength as it will help me to improve my times and distance. This winter will find me cross-training. Tim Wood Signed up for my first half marathon in February. Gives me something to work towards, and allows for some downtime in December. Alex McGillivray, @sneakerdrive If you live in the Hamilton-Burlington area you should totally check out one of MEC Burlington’s run series. I ran my first 15K at one of their events this past summer and even though I was the last to cross the finish, they made me feel like I was the first! Just goes to show you that no matter your current ability, this community supports you! Randy Frith My new goal is 1:40 at the Louisiana Half in Baton Rouge on Jan. 18! Q&A Maureen Peniuk I learned two things this week: 1) Donating blood does not seem to have any negative impact on moderate exercise. I cycled 10K just hours after a donation and ran 10 miles close to marathon pace just three days later. 2) A great way to run (over 1 minute per mile) faster for training runs: give yourself a very tight timeline to get back in time for free coffee at IKEA! I had to pick up my pace by over 1 minute-per-mile in order to get back to IKEA before 9 a.m. (the cut-off time for free coffee on Saturday morning) and I did it! Cate Mccormick asks Why is it that long distance runners have more PVC’s post long run? Dr. Oh responds Premature ventricular contractions (PVCs) are irregular heartbeats that arise from the lower pumping chamber of the heart (the ventricle), instead of the usual pacemaker that is located in the upper heart chamber (the atrium). In some people, PVCs may be aggravated by dehydration, shifts in electrolyte balance and stresses or scarring in the heart. You could learn more about this condition through longer term monitoring of heart rhythm using an electrical recording device (Holter monitor). Allan Smith asks I started running when I turned 50. I had a personal best (PB) time for 10K at age 58. Is it safe to continue to push for PB’s into my 60s? Dr. Oh responds If you find that you are struggling excessively, if your heart rate is too fast, or if you are tired for a prolonged period after the run then your body may be telling you to slow down. Figure out why you are running. If it’s for your health, then a slightly gentler run at a modest pace, three or four times per week, will provide the same or even better health benefits than continuing to push the limits. If you are still running with a goal of improving performance, then follow a sensible program. Annette Thibeau asks Lately I feel my heart is pumping way too fast, is this common after running a marathon? Dr. Oh responds If your heart is beating “much too fast” then you may be trying to overdo it and it might be worth slowing down. You don’t need to finish first to derive the health benefits from running. Lori Dunstan asks After the tragic death of a runner at Road2Hope, I’m concerned (as is my family) about these potentially fatal ‘undetected heart conditions’. Are there comprehensive tests that can be done? Dr. Oh responds A physical examination is a great place to start. A 12-lead electrocardiogram is usually the next simple step. This can show irregular rhythms, electrical problems, signs of blood flow problems (“ischemia”) or heart attack, or suggestions of anatomic problems based on the waveforms. An echocardiogram should be done, while a stress test provides insight into how your body and heart respond to exercise. Leaders from the running world give us their endorsement for great winter running. Mike Anderson, @blacktoerunning Nike flash gloves! These are going to be the hot item this winter for any runner who wants the coolest looking running glove on the market. The flash technology that covers the glove means car headlights will light you up and make sure you get home safe all winter long. Alex Flint, @alexflint With winter approaching, it’s time to think about winter training! Ice Spikes (icespike.com) will give you the traction you need to stay upright on ice and packed snow. They simply screw into the bottom of your shoes, and come out in the spring, leaving your shoes undamaged. Michael O’Riordan, @mikeoriordan74 My favourite winter race is the Hamilton Boxing Day 10-miler. Starting and finishing at the downtown YMCA, where runners can stay warm before and after the race, the majority of the out-and-back route is along Hamilton’s Bayfront trail. It’s the perfect chance to run off last night’s turkey dinner and bust out my new Christmas running swag. Jean-Paul Bédard, @runjprun As a veteran of over 100 marathons and ultra marathons, for the past seven years, I’ve come to rely on the stability and comfort of my Brooks Adrenaline shoe. It’s the perfect shoe for training in all the extreme climates that come our way in Toronto. Michelle Clarke, @runningchic Winter running can be a drag, but with a little help it can be some of the best training days you have! What you’ll need: layers! A base layer and a weather-proof jacket is a good start. Full-length tights and socks that go over the ankle or higher. After fall, it’s time to get your toque on and don’t be afraid to make a statement! Lastly, everyone needs to own a pair of running snowshoes to fully embrace our Canadian winters!