Hello, good day.
Yesterday we enjoyed a gorgeous day, blue sky, the sun, snow, nice temperature, a happy Family Day. We did a recovery run at our clinic. Overall, a very good pre-show for Valentine’s Day.
Why do we need a recovery week?
To build fitness our body needs to work out but it needs to relax too. Remember the example with the bag and why we do intervals? It is the same principle we need an active rest to keep building our fitness. Normally, there is a recovery week in our program every 4 weeks.
For running, there are 3 mains elements:
1. Training, to be good in anything you have to practice and practice and practice until you hear the music in your head without an instrument. Practice.
2. Food, somebody said “we are what we eat”. It is true. If you want to run with less weight in your backpack maybe you can try to eat more greens than browns. In my case, I eat my cake after my run. When I have it in my hand ready to eat I think if I ran for 50 minutes, I burn just 800 calories, etc… sometimes my rationale wins and the cake gets back to the fridge but other times finishes IN me… 🙂 I run for food. I earn it. But I also eat to run, I eat well to fuel my body.
3. Rest. Rest, Rest. This remind me when my mom said to me. “if you want to play tomorrow you need to sleep and charge the batteries”. Take your time for rest. Every person is different, someone needs 7 hours other 8 or 9 the point is: MAKE SURE YOU HAVE A GOOD SLEEP TIME. Every week.
COACHING: REST AND RECOVER
Workloads are always less every fourth week, so enjoy the well-earned recovery! Those who are new to the program will still be fine with their first session, and those who have missed a few workouts (weather challenges and nasty flu bugs going around) will be able to return to the program smoothly.
Heads up! Our next webinar is on Thursday, February 16th. “Train Right, Eat Right.” Register now!
As it is Valentine’s Day week, I have a personal Sun Run InTraining love story to share. I grew up in a smokin,’ drinkin,’ fun-lovin’ prairie household. My mother and father were die-hard Saskatchewan Roughriders fans and extreme armchair athletes as we were growing up. They put us kids in sports to keep us out of trouble and they were our greatest fans. They were there in full force at the 1984 Summer Olympic Games in Los Angeles, waving their giant Canadian Flag, cheering louder than anybody as I received my bronze medal.
In the 1990’s, they finally quit smoking and cut back on the drinking. and my Dad caught me by surprize one day in 2007 when he asked me to tell him about what I was doing in my job, coaxing people off couches to do that “Sun Run thing!” He asked, “what would we have to do to prepare for it?” At that point they had retired in White Rock. My Dad had recovered well from his stroke and round one with cancer, and they enjoyed walking along the beach.
You can imagine how excited I was when they decided to follow the Walk10K program! My Dad was thrilled that they only had to walk 3 times per week, and his thought process was to train Monday, Tuesday, Wednesday, so he could then kick-back and do nothing for the rest of the week!
“Sorry Mom and Dad, you have to spread those sessions out and stick to the program.”
I sensed their apprehension. “Do you think we can do it?” they asked me. Thirteen weeks later, I was anxiously waiting and trying to spot my dear parents on The Vancouver Sun Run home stretch. It makes me cry, thinking back and remembering them, married 50 years, 5 adult kids and very full lives, smiling and thrilled as they crossed that Vancouver Sun Run finish line together, hand-in-hand. I was so proud of their accomplishment.
For me, their story is the ultimate in love, support and friendship. Wishing you much love in your life this Valentine’s Day week of Vancouver Sun Run InTraining.Smiles,
SportMedBC RunWalk Coach & Olympian
NUTRITION: OVERCOMING EMOTIONAL EATING
Do you enjoy food and eating in a balanced way? Or do you have strong cravings for certain foods when you are upset, stressed or depressed? We may comfort ourselves with emotional eating when we don’t want to face uncomfortable feelings like anger, anxiety or sadness. This is a common pattern that many of us learned in our youth when we didn’t know how to handle these tough emotions.
Emotional eating does bring comfort and relief to our difficult feelings, so it actually does make us feel better temporarily. However, the relief is short lived and soon we feel guilty for overeating and often beat ourselves up for having lost our self-control. We pledge to start a new diet tomorrow and restrict “forbidden” foods. This strict diet makes us feel deprived and this inevitably results in cravings and overeating at our next vulnerable moment of stress.
To overcome emotional eating, try these strategies to stop this vicious cycle:
- Identify your triggers: Are you feeling tired, bored, sad, stress, anxiety or anger?
- Soothe your emotions without food: Talk to a friend, go for a run/walk, play an instrument, do something creative like art or sewing, do a puzzle, coloring, do a chore or take a bath, read a book, meditate or listen to music. Engage your senses. Keep your hands busy.
- If you have a craving for a “forbidden food,” make a decision to enjoy it without guilt. You will feel satisfied and will be less likely to binge.
- If you do binge, it is important to give yourself compassion and acknowledge that you are stressed. Life is difficult and you need more self-care. Do not beat yourself up.
- Do not start a diet by restricting foods. Instead, try to create regular meals and snacks. Choose foods that you enjoy and nourish you.
SportMedBC RunWalk Dietitian
Cristina Sutter is a Private Practice Sport Dietitian at Optimal Performance Clinic in Vancouver. For more information, visit cristinasutter.ca.
Wow, we are in week number 2.
“Happy feet, happy run”
The impact of our first night is gone. Now it is true you are in the Britannia Sun Run clinic because you want to do a 10k run. For some people, it can be just one more race but for others, this is the beginning of the new way of life. Maybe you never thought about running and now you are here learning to run.
Today we talked about running shoes, clothes, and gadgets. Those are very important tools to keep us safe.
Here are some tips:
Remember to be realistic and plan to achieve your personal goals; you know your body, listen to him.
You have made the 10k Vancouver Sun Run on April 23, 2017 your special goal, every time when your mind starts making your training hard remember your goal, this will keep you motivated to go outside.
Shoes, clothes and more…
Thank you, Vanda, from Racket & Runners for all the information you gave us. It was so useful!
There are a lot of shoes in the market, with many colors, styles, and philosophies behind each brand. From my perspective, if you buy your new shoes with professional advice, it makes all the difference in the process.
When buying new shoes remember
- Bring your old shoes.
- Try one or two styles
- Listen to a professional suggestion
- If you want to change your old shoes for a new type (traditional big cushion to minimalist) follow the instructions to adapt not just your feet, but all your body to the new type.
The first person to send an email to firstname.lastname@example.org answering this question will be the winner of one prize courtesy of Rackets & Runners:
How much is the discount you get if you buy something at the Sun Run Stores?
Here is the program every week.
Easy to find it. See you on the start line!
“A thousand miles journey begins with one step.”
I would like to share this with you:
- Congratulations, you did it! You completed your first clinic night, in the middle of the winter with 50 new InTraining friends! The Vancouver Sun Run will be here before we know it. Whether Monday was your first running clinic or not, the feelings and emotions well all experience at the start of something new are simply beyond description.
- I would like to share with you the weekly tip of Coach Lynn Kanuka. Look forward to more from Lynn each week as she coaches us through the next 13 weeks leading to Vancouver Sun Run 2017.https://youtu.be/idI2e924wPo
- If you would like to know more about the general program it is highly recommended that you take the time and watch this Video by Coach Lynn Kanuka. She shares important information behind the SunRun InTraining program. https://youtu.be/G16vwd75yig
- I attached to this email the program schedule. Remember, to have a coach or to register for the clinic is not enough, it is important to do you best to get in your ‘homework’ runs as well. (It is a PDF version you can print)
- One important point. Be VISIBLE Not Invisible. Here is a video with more tips about being safe when running at night. https://youtu.be/Y0pPhiCiWFM
- I will work this week on your registration for the SunRun race; thank you for filling in the forms and for your patience during the process.
- Today is Wednesday and it is your day! For me running is time with myself so invite you to go out and enjoy YOURRUN, take it as your me-time.