I celebrated my birthday recently and since I haven't posted for a while, I thought I'd write a recap of my 2022/23 year. Birthday celebration began with the girls 🥳🥳🥳 Overall, I'm grateful for all the things that happened this year, both good and bad. I stepped down from WRNY just before my birthday last …
Category: Training
My Recovery Journey – Lessons Learned and Still Learning
Warning: long post. If you just want to read the lessons learned, skip to the end. 2023 Chilly Half Marathon - My longest run post-injury In Aug 2021, I completed Muskoka 70.3. It was a tough race but I finished and I was on top of the world. After a couple of rest days, I …
Continue reading My Recovery Journey – Lessons Learned and Still Learning
Taper, rest, and reverse taper
2-3 weeks before your goal race, you should start tapering which simply means to reduce your volume while keeping the same frequency. Tapering allows your body to recover and restores glycogen stores in your body for optimal performance on race day. Keep running the same number of days but reduce the volume by 30% each …
How to fuel post-run for optimal recovery
Your body uses carbs for energy and protein to rebuild muscle. After a run, you need to refuel with both. For optimal recovery, refuel as soon as possible, ideally within 2 hours. Oyster Po Boy in Washington DC 😋😋😋 The typical recommended ratio is 3:1 or 4:1 carb to protein but based on a recent …
Run, Fuel, Repeat
Carbs are our body's preferred source of fuel. They are stored in your body as glucose in your blood or glycogen in your muscles and liver. But your body can only store a certain amount of glucose and glycogen so eventually, you will run out of this fuel if you are running long distances. If …
How to run through the summer heat
WRNY Run to the Over Floe icebergs at Mel Lastman Square I don't like to run in the summer because heat really affects me but I do it anyway because consistency is key. You don't get to choose the weather for your race day so you need to be ready to run in any weather. …
What I learned about gait analysis
I love learning and I especially love learning about running! I recently did a gait analysis course at The Runner's Academy. I was able to talk about running all day and learn with a group of awesome runners - what a great day! The course was led by Dr. Kris Sheppard (Chiropractor and owner of …
Meet Cara, one of my first guinea pigs
When I started run coaching in January, I knew that my passion was to help women discover the joy of running. As soon as I became a certified run coach, I started offering my services to whoever wanted to be my guinea pig. I'm thankful for everyone who has trusted me enough to be their …
What is specificity?
If you want to get good at any skill, you have to practice it. For running, specificity is simply the notion that your training should be tailored to the activity you are training for in order to challenge your body in ways that will help you build toward your goal. Running makes you a better …
What are intervals and why you should do them
Like many people, I started running as a solo runner. Every time I went for a run, I always ran at about the same pace. I never pushed myself to run harder. I was finally introduced to interval training when I joined my first run crew in 2017. Every week, our run crew did one …
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