http://www.theguardian.pe.ca/Sports/2011-10-11/article-2774347/On-the-Run%3A-Time-for-final-preparations/1

On the Run: Time for final preparations

In this article, we will look at the final few days of preparation, a few race day considerations and last, but just as important as your training, post race recovery.

Before we look at these items, let’s take a quick look at some important road closures. For a more comprehensive list of the closers, please check out the P.E.I. Marathon website. Marathon weekend is Oct. 14-16.

For those planning to take their own transportation to the National Park, please note. The westbound (waterside) lane of the Gulf Shore Parkway will be closed to traffic from Dalvay to Brackley beginning at 7:30 a.m. until the last runner exits the park. The Sherwood Road is closed to all traffic from 9 a.m. to 2 p.m. There are a number of parking restrictions for the streets surrounding the marathon finish line. For other important information please refer to the Island marathon website.

This is it, the week you all have been working towards, months of training are now behind you. I hope you enjoyed the journey to get to this point in your training. In these last few days you will probably do a few short runs or walks to keep your self loose. You maybe are getting a little nervous and jittery thinking about your upcoming run.

I like to think this is all normal, a good sign that you are probably ready to go. To help combat the nerves it may be a great time to catch up on some reading, a movie or two or doing something you enjoy doing that doesn’t use to much physical energy. You should try to conserve that energy for race day. Take the time to reflect on your training, what worked for you and what might not have worked so well. It would also be a great time to think about creating your race day checklist. This list should contain everything you will need for race day — such as articles of clothing, shoes you may be planning to use, food requirements for the day, equipment and gear such as fuel belts, anti chafing cream, watches, GPS, music, etc. Above all, don’t forget your timing chip. If you plan to use gels, energy bars or other packaged foods, please take along a baggie to store the wrappings to prevent littering on the course.

Race Day

Be sure to take lots of time to get yourself to your race start.

The areas around the race start and finish lines will be congested and will take a little longer to get there. Other things to consider are some warm clothing to wear, both before and to change into after the run, especially those travelling to the marathon and relay start point. Just before the race, start putting this clothing back on the bus to take it back to the finish line. Please attach the tag that will come with your bib number to your bag, so you will be able to retrieve it at marathon headquarters afterwards. The race starts are very exciting places. You will be mingling with other runners of all abilities and people running different distances. Enjoy the excitement but, as a word of caution, once the race begins be sure you stick to your pace and run your race. It is very easy to get caught up in the excitement and leave much faster than you may have planned. From my own experience, I find if I loose my breath before I get into my running rhythm, I find it very difficult to get it back.

All along the course you will see all kinds of volunteers, manning the water stops, directing traffic and runners, first aid, music, etc. There are many more you will not see who have work tirelessly in the background to help stage this event. All these folks are giving you their time freely. Please take the time to acknowledge and thank them.

Post Race

After your race, you should expect to be a little stiff and maybe sore and you could feel a little let down emotionally. This is normal for many runners. After all, this has been your focus for many weeks. To help with your recuperation, you should also be considering a post race recovery period, especially those running the longer distances. Depending on your fitness level and upcoming running goals, a post race period should include at least the following.

Nutrition: Eat a balanced diet. Your body will need carbs, proteins and nutrients to rebuild damaged muscles. Do not resume a weight loss diet you may be considering until after the first week. If you have cravings, indulge them moderately. Your body may be telling you what it is missing.

Sleep: Your body builds muscle and repairs itself while sleeping. Get lots of additional rest and sleep after your run.

Loosen up period: Combine minimal, easy running with walking and other forms of cross-training, such as easy cycling, spinning, swimming or water running that will improve blood flow to your legs.

Good luck to all participants. I hope each of you will accomplish the goals you have set out for yourself. Above all have fun and enjoy the day?

Doug MacEachern is chair of course logistics for the BMO Nesbitt Burns P.E.I. Marathon, Oct. 14 to 16. For questions about training, contact him at info@princeedwardislandmarathon.com.

On the Run - Proper training key in marathon running

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http://www.theguardian.pe.ca/Sports/2011-09-21/article-2754298/On-the-Run%3A-Focus-on-training/1

On the Run: Focus on training

Published on September 21, 2011

By Doug MacEachern

In today’s column I am going to focus at enhancing your training programs.

This topic may be of interest to those that looking to improve their Island Marathon times from previous runs, qualifying for the Boston or New York marathons or just becoming a little more fit and taking your running up a notch to the next level. I would like to thank Josh Clarke from Cool

Running.com for providing some of the following information and training tips.

While the specifics of every training program should be adapted to the specific needs of the individual, the runner interested in improving performance should have a well-rounded program that includes some, if not all, of the following six building blocks:

- Fartlek (for speed and pace)

- Hills (for strength)

- Tempo Runs (for speed and pace)

- Intervals (for speed)

- The Long Run (for endurance)

- Easy run (for recovery)

Variety is the key to improved speed and performance. While the majority of your running should remain in the realm of endurance training, the addition of building-block speed and strength workouts injects freshness into what may be a stale routine.

Varied workouts teach your body varied lessons. The long run teaches endurance, track work trains ‘fast-twitch’ muscles, hills teach strength, etc. A well-rounded mix of workouts will help you improve your running form, condition your body to handle the discomfort of faster speed, give you a sense of appropriate pace, and build your end-of-the-race kick to the finish.

While your training program should be suited to your goals, you will find that by adding at least some regular speed and strength workouts will improve your performance, with the most dramatic improvement occurring when you first begin your program.

Every single one of these building-block workouts will improve some aspect of your running, and the more you incorporate into your routine the more improvement you will see. That said, be aware it takes about two weeks for your body to absorb a speed workout and translate it into a resource to be tapped during a race.

Be patient, and don’t expect every session to show an improvement in times. The fitter you get, the more difficult that becomes. Always build conservatively.

If you are a beginning runner, you may want to hold off on introducing Interval speed work into your routine.

You should have an established base of at least 30 kilometres per week before incorporating these ‘quality runs’ into your schedule. It’s also recommended to have at least a year of running experience under your belt.

The reason for both is that speed work adds considerable strain to your muscles and connective tissues. Without the necessary mileage foundation, you may wind up injured rather than fast. But feel free to add other components into your routine.

As with all your runs, you should start and finish your specialized sessions with easy running.

With all of these workouts, you’re pushing your body close to its limits, and it’s unwise either to start or stop suddenly. Stretch well and give yourself 10 minutes of easy running, both before and after the workout.

Also keep in mind that it’s important to keep moving between the ‘hard’ portions of your workout. All of the workouts discussed here involve the alternation of hard and easy efforts. ‘Easy’ means a slow pace, maybe a jog. But it does not mean walking, stopping, or collapsing to the track and wheezing.

If you need to do any of those things, you’re running the hard portion of the workout too fast. The old adage of ‘no pain, no gain’ is simply wrong.

The idea is to push only a little bit harder than your normal training pace to get the benefits; there will be some modest discomfort but certainly no pain. You should always have the energy after each interval to continue running slowly during the rest periods. By doing this, you keep your heart rate up, and as a result, you prevent blood from pooling in your legs. Keep running, even if slowly. It’s good for you.

Ideally, you should run each of the hard portions of the workout at approximately the same pace throughout the session. You should not feel exhausted by the end, but neither should you feel like you’re still full of energy. This helps teach you the value of pacing yourself in a race by being aggressive but realistic in your starting pace.

Next time we will look at each fundamental in a little more detail and explain how we can introduce them into our training routines

Before I sign off, I would like to take a minute to recognize and tip my hat to two local runners Marion Grant and Kim Bailey. Both are the first Islanders to compete as soloists in two of the toughest runs in Canada if not North America, over the past two summers. The 125 k Canadian Death Race and the 148 k Sinister Seven, both these trail events are held in Alberta on rugged trails through and over the Rocky Mountains with elevations gains of over 34,000 feet.

Doug MacEachern is chair of course logistics for the BMO Nesbitt Burns P.E.I. Marathon. For questions about training, contact him at info@princeedwardislandmarathon.com

http://www.theguardian.pe.ca/Sports/2011-09-13/article-2747614/On-the-Run%3A-P.E.I.-Marathon-weekend-just-around-the-corner/1

On the Run: P.E.I. Marathon weekend just around the corner

Published on September 14, 2011

Here we are again. The BMO Nesbit Burns Island Marathon weekend is quickly approaching and scheduled for weekend of Oct. 14-16. Over the coming weeks we will attempt to give some helpful tips, hints and viewpoints on training, nutrition, gear and course information. We will also keep you abreast of highlights, improvements and any schedule changes for the marathon weekend.

In the articles that follow we will look at information and suggestions that may help you through the final stages of your training for any of the marathon events you may decide to compete and complete. Whether your goal is to complete your first run or walk, improve your time from a previous race, to qualify for the Boston Marathon or increase your distance we will have something to help with your goal. While the focus of these articles will be mainly for the beginning and intermediate runner and walker, we should be able to provide some useful tips and hints for the more experience runner.

Let’s start with an over view of the events for this year’s marathon weekend. The P.E.I. Potato Industry Kids Spud Run will be held on Saturday, Oct. 15 beginning at 11 a.m. at the Driving Park. Registration for this event can be made in advance online on the P.E.I. Marathon website, at the race expo on Oct. 14 or at the driving park from 10 a.m. to 10:45 a.m. before the race.

The MRSB Marathon and Browns Volkswagen Corporate Relay will begin Sunday, Oct. 16 at 8 a.m. sharp from the Brackley Beach National Park entrance.

The Ben’s Smart 5k run and walk, the Tourism Charlottetown 10 k run, the Egg Producers of Prince Edward Island 10 k walk, the Gemini Screen Print half marathon walk along with the Dairy Farmers of Canada half marathon run will begin Sunday, Oct. 16 at 9 a.m. from the intersection of Queen and Grafton Streets in Charlottetown.

There are no changes to the race course routes for this year’s events or for any of the transition points for the corporate team relay.

You can take advantage of a price break by registering in advance online on the marathon website listed below. We apologize but with the exception of the kids run there will be no race day registrations accepted.

There are two important changes for this year’s marathon weekend. The Race Expo, race kit pickup and onsite registration will be held Friday, Oct. 14 from 4 to 7 p.m. and Saturday, Oct. 15 from 10 a.m. to 6 p.m. For these venues, we will be returning to the Confederation Centre of the Arts. Secondly, this year’s pasta dinner with be located at the Murphy’s Community Centre, Saturday, Oct. 15 from 4-7 p.m. Don’t forget the speakers series to be held on Saturday at the Expo from 12 to 2 p.m. Last but not least, the awards for the 5 and 10 k events will be held on Sunday at 12 p.m. and the final awards ceremony for the half and full marathon from 2:30 to 3:30. If you need additional information, please consult the marathon website at http://www.princeedwardislandmarathon.com.

In next week’s article, we will be taking a look at how to tweak your training plans to get the most out of your race efforts. Good luck with you training.

Doug MacEachern is chair of course logistics for the BMO Nesbitt Burns P.E.I. Marathon. For questions about training, contact him at info@princeedwardislandmarathon.com

On The Run - It's almost here

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On The Run - Preventing 'bonk'

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On The Run - Get on your Gators

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On The Run - Getting geared up to run a marathon

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On The Run - Preparations are over, now it's marathon time. No better place, no better time.

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On The Run - Running – putting it all in perspective

On The Run

Running – putting it all in perspective

STAN CHAISSON
Guardian column

As you read this ask yourself the question, why do I run? Many times we focus on the battle to get to the finish line. We talk about training, preparation and the feeling of accomplishment. But what about those who struggle to get to the start line? What about those who face challenges everyday, bigger than any Marathon you could imagine?

I recently had the chance to train with an amazing lady. We participated in the Run for the Cure together. She is the most positive, hard working person around and has a perspective on life and running that has opened my eyes. She told me what running meant to her, and what her reasons for running were. They were words from a song with the following lyrics “ I run for hope, I run to feel, I run for the truth for all that is real, I run for your mother, your sister your wife, I run for you and me my friend, I run for life.”
These are powerful words. Being surrounded by cancer survivors supporting this amazing event brought a new understanding of what running can represent. Running is a great metaphor for life. It has ups and downs, times of triumph and times of sorrow. Running represents much more than competition and fitness. It represents community, friendship, passion for life and hope. Running brings people together and can be used as a tool of awareness and a symbol of life.

The running community on Prince Edward Island is a wonderful group of people that support numerous fundraisers and those in need. It’s rare to be out for a run without meeting a smiling face and a pleasant hello. Sometimes that moment is the best part of a run. Focusing on these positive moments and sharing the experience with others is among the best part of the Marathon journey. No matter if you are first across the line or a little behind, you share each step of the way with everyone else. You feel the same high, the same struggles, the same passion and the same reward.

So don’t be shy, get involved, run for a reason and share in the feeling. Change your perspective as it may be blinding you from a great moment, a chance to pursue a goal, and as my friend has reminded me, a chance to feel alive. Remember you can always learn from others and improve on yourself. Embrace every chance you have to chat to those who teach and inspire you, these are the wise people who may change the way you see things.

So when you line up weekend and the your nerves are playing tricks on you, remember and celebrate your journey to this start line and how very fortunate you are to have the good heath to be part of this day. Consider this race your victory lap!

Stan Chaisson is a certified kinesiologist, trainer, avid runner and exercise enthusiast. His weekly column will provide advice and training tips for those preparing for the BMO P.E.I.Marathon, Oct. 18-19. www.princeedwardislandmarathon.com

On The Run - As marathon approaches, number of questions arise

As Marathon Approaches, Number of Questions Arise

Only two weeks left until the BMO Nesbitt Burns PEI Marathon weekend! I
know you can’t wait. Many questions arise about training as the big day approaches.
Have I done enough? Am I ready? How many more runs should I do? The last few weeks of your training is called the taper phase or active rest phase. Tapering is the best part of a running plan because it’s when mileage is reduced and your body adapts to the stress of training over the last several months. All the hard work is done, and this is the pay off.

The taper should start at least two to three weeks before your target event. So
what do you do now? Well, you’re running up to 50% less than your peak mileage, so there is loads of time to focus on physical and mental fine-tuning and preparation. Start with a much-deserved massage. You have been working hard for weeks and this is a great way to reward yourself, loosen up your legs and reduce stress. Make sure the massage is at least a week before the event. Too soon before and you may feel heavy or sore. Stretch everyday. It’s very important at this stage in the game to stay loose and relaxed. Too many runners avoid stretching. Running long distances is demanding for muscles so it’s
critical to avoid injuries and cramping by relieving tension and stress. Eat healthy, fresh foods, and lots of it. Gaining a couple of pounds during the taper is normal due to running less, this not a big deal. Just make sure you fuel your body properly and drink lots of water. Pastas, chicken, whole grains bread and rice, fruits and vegetables are all great choices. This will keep energy reserves topped up and ready to go.

Mentally this is a time you need to surround yourself with motivation and inspiration. Reflect on your running mantra, and positive self-talk. I suggest getting together with your running buddies to chat about plans and expectations you have. Talk about what your looking forward to and what challenges you. Talking to other runners is the best way to learn a few tricks to help you enjoy the running experience even more. Sharing advice, ideas and training stories is sure to keep you excited about the event. The taper is also a time to sit and think. Bring yourself back to the moment you made the decision to take part in this great challenge. Think about all the long runs, the many intervals, and hills you have done. Count up your mileage, look at your worn out shoes, bruised toenails, and blisters. Isn’t it a great feeling knowing you put all your effort into something? Soak it all in and enjoy the challenge, you deserve it.

On The Run - Long run paramount in preparation

As a new runner and potential Marathoner, the long run is a pivotal part of your training plan. This will prepare your body mentally and physically for the challenges that
may arise during the 26.2. It’s also a love-hate relationship. Though we enjoy the rewarding benefits, we’ve all had struggles with our training at one time or another. My
transition from running a Half to a Full Marathon has proved to be very difficult. As Imade the transition to running longer distances there have been many new obstacles
present, whether that be an ache or pain, lack of energy, or time management.

Pacing has become my major challenge in the last few weeks. Predicting my Marathon pace by simply doubling my Half Marathon time was not a good idea. I came to that realization when I reached the 25km mark in a recent long run. I guess you could say I “hit the wall,” and this was definitely a brick wall. My legs simply could not keep going, I was forced to walk and my energy was low. I was very discouraged and started questioning whether or not I was ready. This was a new challenge for me. So, I reflected on what I needed to change, made a list of new rules and made sure I had a plan before my next long run. Following are my new rules for long runs: “Just because you feel good at 10k doesn’t mean you’ll feel good at 30k or 40k”, be patient, think ahead and conserve energy. Rule number two: “Don’t feel like you have to finish a certain distance” if you don’t feel well, shorten the run or stop and walk. Being obsessed with completing a distance can be dangerous and can lead to further ailments. Save it for another day. Number three: “Always have water and a source of carbohydrate with you”. Replacing calories and water during your run is critical for sustained energy. Needless to say my next run was 30k and one of my best; by following a few easy steps my confidence was restored. That’s the great thing about long runs, you learn as you run. You have thechance to make mistakes, make changes and continue on this great adventure.

As you approach your final long runs, remember these rules and you’ll be well on your way to a successful event. Don’t be afraid. You’ve made the investment, all the money is in the bank, you simply have enjoy the experience.

On the Run - P.E.I. Marathon around corner

http://theguardian.pe.ca/index.cfm?sid=170199&sc=99

P.E.I. Marathon around corner

STAN CHAISSON
Guardian column

I can already smell it in the air, I can feel the chill on my early morning runs and soon we’ll see the beautiful colours of fall that remind us that our great Island Marathon is quickly approaching.
In all the excitement of training for the BMO Nesbitt Burns P.E.I. Marathon weekend, be careful, it’s easy to over do it in the last few weeks and injuries can occur, despite your best efforts to avoid them.
There are many methods to prevent and treat injuries so that your training can continue as scheduled.
If you feel discomfort in a muscle or joint don’t ignore it and assume it’ll go away. Many times I’ve said to myself ‘ah I’ll be fine, I can run through it.’
It’s usually a week or so later when I say, ‘what the heck was I thinking?’
In many instances “running through it” can make things worse and lead to frustration and, in my case, crankiness. Listen to your body, it’s telling you to ease up and take a break.
The first thing you can do to avoid injuries is to focus on your event and let other activities take a back seat.
Whether you’re training for the 10-kilometre walk or the marathon, you need to focus your attention and energy on this task.
Sometimes that means sacrificing other activities like contact sports, or high intensity workouts that may cause injuries or put extra stress on your body. You’ve come all this way in your training, focus and preparation for your event should be your highest priority.
Taking proper rest periods throughout your training is probably the best way to prevent injuries. There’s a time to work hard and a time to rest hard and they are equally important. Too much or too little of either of these can get you in trouble.
A tool I use within my training programs is taking a recovery week every month. Mileage decreases significantly and stretching, massage and proper hydration and nutrition are the main focus for the week.
Your taper, or the last few weeks of your training plan, is also of great significance because it’s the time your body adapts to the workload. Stretching and strengthening exercises throughout your plan will also decrease the risk of injury.
If it’s too late for this and you’re already suffering form a nagging injury don’t panic.
First thing first, put your training on hold for a few days to give your body rest.
Believe me, I know this isn’t fun, I know you’ll feel like you’re losing your fitness, I know you may be a little bit cranky, but in the end it’ll be the best decision you can make and it’ll get you up and running better than ever before.
Ice the area of the muscle or joint that is painful and take an Advil to limit inflammation.
You can wrap the injured area with a bandage to provide support or put your feet up and elevate the injured area to limit swelling.
If a few days doesn’t take care of the problem it’s time to seek treatment from a physiotherapist. Remember, be patient and stay focused.
Injuries can be annoying, frustrating and can force many runners to hang up their shoes and give up. Don’t let these aches and pains get the best of you.
Follow the proper precautions and you’ll be OK.
Don’t let these temporary delays make you miss an event and a feeling that’ll last forever.

Stan Chaisson is a certified kinesiologist, trainer, avid runner and exercise enthusiast. His weekly column will provide advice and training tips for those preparing for the BMO P.E.I.Marathon, Oct. 18-19. www.princeedwardislandmarathon.com

On The Run - P.E.I. Marathon around corner

On The Run
P.E.I. Marathon around corner

STAN CHAISSON
Guardian column

I can already smell it in the air, I can feel the chill on my early morning runs and soon we’ll see the beautiful colours of fall that remind us that our great Island Marathon is quickly approaching.
In all the excitement of training for the BMO Nesbitt Burns P.E.I. Marathon weekend, be careful, it’s easy to over do it in the last few weeks and injuries can occur, despite your best efforts to avoid them.
There are many methods to prevent and treat injuries so that your training can continue as scheduled.
If you feel discomfort in a muscle or joint don’t ignore it and assume it’ll go away. Many times I’ve said to myself ‘ah I’ll be fine, I can run through it.’
It’s usually a week or so later when I say, ‘what the heck was I thinking?’
In many instances “running through it” can make things worse and lead to frustration and, in my case, crankiness. Listen to your body, it’s telling you to ease up and take a break.
The first thing you can do to avoid injuries is to focus on your event and let other activities take a back seat.
Whether you’re training for the 10-kilometre walk or the marathon, you need to focus your attention and energy on this task.
Sometimes that means sacrificing other activities like contact sports, or high intensity workouts that may cause injuries or put extra stress on your body. You’ve come all this way in your training, focus and preparation for your event should be your highest priority.
Taking proper rest periods throughout your training is probably the best way to prevent injuries. There’s a time to work hard and a time to rest hard and they are equally important. Too much or too little of either of these can get you in trouble.
A tool I use within my training programs is taking a recovery week every month. Mileage decreases significantly and stretching, massage and proper hydration and nutrition are the main focus for the week.
Your taper, or the last few weeks of your training plan, is also of great significance because it’s the time your body adapts to the workload. Stretching and strengthening exercises throughout your plan will also decrease the risk of injury.
If it’s too late for this and you’re already suffering form a nagging injury don’t panic.
First thing first, put your training on hold for a few days to give your body rest.
Believe me, I know this isn’t fun, I know you’ll feel like you’re losing your fitness, I know you may be a little bit cranky, but in the end it’ll be the best decision you can make and it’ll get you up and running better than ever before.
Ice the area of the muscle or joint that is painful and take an Advil to limit inflammation.
You can wrap the injured area with a bandage to provide support or put your feet up and elevate the injured area to limit swelling.
If a few days doesn’t take care of the problem it’s time to seek treatment from a physiotherapist. Remember, be patient and stay focused.
Injuries can be annoying, frustrating and can force many runners to hang up their shoes and give up. Don’t let these aches and pains get the best of you.
Follow the proper precautions and you’ll be OK.
Don’t let these temporary delays make you miss an event and a feeling that’ll last forever.

Stan Chaisson is a certified kinesiologist, trainer, avid runner and exercise enthusiast. His weekly column will provide advice and training tips for those preparing for the BMO P.E.I.Marathon, Oct. 18-19. www.princeedwardislandmarathon.com

On the Run - Nutrition and Hydration High Priority for Runners-

On the Run
Nutrition and Hydration High Priority for Runners

Stan Chaisson

Starting a walking or running program can be demanding on your body. Running for long distances burns huge amounts of calories, so you need to ensure you have the proper nutrients and fluids in your body before, during and after your workouts to increase your
chances of success. Time and time again runners make the wrong nutritional decisions and this can make for a very uncomfortable experience. Here are a few things to remember for your next training walk or run. Make sure you eat at least two hours before a workout or event. This will allow the food to digest properly and the energy will be absorbed and available for the exercise bout.

Also drink lots of water. A runner should never feel thirsty and should drink up to a liter of water before an event and up to two liters a day during training. Even though you maybe running to the washroom a little more often it’s very important to have your tank
topped up before you go out the door. Make a visit to a friend, make a pit stop at a gas station, or if there’s a nearby freshwater spring, why not? No matter what you do, having plenty of fluids will delay fatigue and improve performance.

On the other hand, if you don’t eat or eat too long before a run, your body will use up all
the nutrients from your last meal and even tap into your stored energy well before you
ever step foot on the racecourse. This can lead to premature fatigue and poor race
performance, also known as hitting the wall. I can’t suggest the perfect pre race meal
because everyone’s body is unique and may react differently to certain foods, but some
suggestions are peanut butter and toast, bananas, or oatmeal. The key is to try different
foods in your training runs and see what works for you.

Even though you may have fueled up before your run, you’re not in the clear. During
your run you still need to consider the risks of dehydration and energy depletion. If you
exercise more than an hour you should be consuming carbohydrates such as sports drinks,
sport gels or even candy periodically during your event. One to two servings of a drink
like Gatorade or PowerAde or 1-2 servings of sports gels per hour should do the trick.
You should also consider fluid needs. During hot and humid days, your body can lose
much needed water and can cause weight loss up to 2-4 pounds depending on how far
you run. This will not only decrease speed and efficiency, it can also lead to stomach
problems, muscle cramping and dizziness. An easy solution is to wear a water belt, plant
water bottles along your training route (make sure the top is on tight to avoid unwanted
visitors) and take advantage of all water stops during your event even if you don’t feel
thirsty.

After your event is finished you should pay close attention to recovery. In the excitement
of such a great accomplishment sometimes the celebration and busy atmosphere of the
finish line can distract you and it’s easy to forget to re-fuel your body. Endurance
exercise, much like strength exercise, causes small damages to your muscles. Therefore
after such exercise, it’s important to begin muscle repair immediately after the race. A
balance of carbohydrates and protein is recommended as soon as you finish up. Most
events like the BMO Nesbitt Burns PEI Marathon will provide post race snacks and
goodies to get you energized and ready to celebrate your victory.

Stan Chaisson is a registered kinesiologist, trainer, avid runner, and exercise enthusiast. His weekly column will provide advice and training tips for those preparing for the BMO Prince Edward Island Marathon, October 18-19 (www.princeedwardislandmarathon.com)

On the Run - Consistency key to success

On the Run

Consistency key to success

Stan Chaisson

Whether you’re running your first event of you’re a seasoned veteran, training or walking
on a consistent basis is the key to success. When running becomes a habit it not only
becomes part of your day, it feels easier, you experience less fatigue, and the unpleasant
feelings that may have frequented you in the past are now few and far between. It’s very
simple, the more consistently you run the more enjoyable and rewarding it becomes.
Having this hobby built into your schedule will lead to many other benefits. Your
confidence will go through the roof as you realize that the hard work is all paying off.
You’ll start seeing major improvements in your performance and your motivation will
continue to grow. You’re mood will improve drastically, you’ll get more sleep and
increasing energy levels will improve productivity and allow you to tackle other activities
that may not have been possible before.

Improvements in health will also arise. Regular aerobic exercise will lower high blood
pressure, reduce stress and improve body composition. Running is a chance to unwind,
reflect on your day and clear your head. It is often a great time to think about the things
that are important to you and to focus on the positive moments of your day and forget the
negative. With all of these physical and mental benefits I often ask the question why not
run?

So how do you stick with your program? I would suggest finding a running partner or
group and meet new people that enjoy the same hobbies to help you stay motivated. To
make sure you do a workout, there's nothing like the social support of knowing someone
else is waiting for you. It's a change from running by yourself and it’s a great boost
especially if you're doing a long run or a speed workout on the track. Most importantly
It’ll keep you accountable and on a manageable training schedule. So gather up the coworkers
or family members set a running night and get moving. It’ll be a fun challenge!

Another great way to stay consistent is by keeping a training log. After each run, take a
minute to jot down a few notes about how it went. You can write how far you ran, how
long it took you, how the weather was, how you felt, what your pre run meal was and so
on. Having this reminder is motivating because you can look back and see all the work
you’ve done and all the improvements you’ve made. It’s also a great tool to find out what
works best for you. It reveals the secrets of your training and racing successes, and
provides lots of inspirational quotes and useful tips. Use this motivation to fuel your
training.

It’s just a matter of making time for yourself and planning walking and running into your
day and making it a priority. Without a plan it’s very easy to skip a run, and there’s
always excuses that get in the way. My suggestion is make excuses to run. Step up to the
challenge and reap the benefits of living a healthy lifestyle.

Stan Chaisson is a registered kinesiologist, trainer, avid runner, and exercise enthusiast. His weekly column will provide advice and training tips for those preparing for the BMO Prince Edward Island Marathon, October 18-19 (www.princeedwardislandmarathon.com)

On The Run - Sound mind, sound body

Sound Mind, Sound Body

Stan Chaisson

What is it that drives people to get out of their cozy bed in the morning, face the elements, and put one foot in front of the other for countless miles? How do they find the motivation? How do they battle the fatigue and keep focused on their event? Many times
it’s a challenge to make walking and running a priority and it takes more than just strong legs and lungs.

Mental preparation is equally as important as physical training when it comes to running. It’s one thing to be motivated when you start your training, but it’s another thing to stay motivated for the many weeks leading up to the event. Here are a few techniques you can use to help prepare your mind for your event.


Visualize. Take a few minutes each week to imagine what your race is going to be like. Picture yourself running smoothly, confidently and focused. See yourself overcoming any
obstacles you can think of and comfortably completing your distance with a smile on your face and all your friends and family cheering. Imagine the rewarding feeling you’ll have as you cross the finish line.

Find your mantra. Develop a word, phrase, or even sing a song that is positive and motivating. Throughout your training and in your event repeat this motivating mantra to help you stick with your plan and take your mind away from distractions.. In a recent discussion with Shawn McCardle, an Ultra-marathoner who has completed a 100-mile race, he explained to me that staying focused is extremely important, and if you
continually remind yourself you are going to succeed, you will succeed. You need to train your mind just as much as you train your body and you need to be aware of this connection.

There’s no doubt that negative thoughts can creep into your head and many excuses are easy to find on a rainy day or a busy weekend. Life can definitely alter your training for a day or two or even a week, but you must keep your vision and get back to your training and remind yourself about all the hard work you’ve put in, and how much this means to you. Surround yourself with a positive support system. Spend time with like-minded, motivated runners, friends and family. Display motivating quotes on your fridge and mirrors, and watch your favorite inspirational movies.

Develop a positive training ritual. Start each run with a routine that is consistent throughout your training regimen. This can be anything you want; a warm up and stretch, listening to music, or a calming walk. During a nerve-racking situation, having this comfortable and positive routine can calm you down and make everything feel the same as any other training run. This will help you relax and improve your performance.
Is there a reward for all this hard work that makes it all worthwhile? Of course there is. There is no better feeling than working hard to reach a goal and completing such a great accomplishment no matter if it’s walking your first 10km or running your first Marathon.

So as you prepare for the BMO Nesbitt Burns PEI Marathon events in October, remember to stay focused, stay consistent and most importantly enjoy the journey, you’ll never forget it.

Stan Chaisson is a registered kinesiologist, trainer, avid runner, and exercise enthusiast. His weekly column will provide advice and training tips for those preparing for the BMO Prince Edward Island Marathon, October 18-19 (www.princeedwardislandmarathon.com)

On The Run - Getting off on the right foot

Monday August 18th, 2008

Getting off on the right foot

Stan Chaisson

Running and walking can be intimidating for many, but if introduced gradually and
comfortably into your lifestyle it can be the outlet you need to keep in shape, enjoy the
outdoors, relax and relieve stress.
You don’t have to be an elite athlete to run or walk. Both are great sports because you are
able to go at your own pace. Programs can be designed for different levels whether you
are a competitor looking to qualify for the Boston Marathon or a beginner looking to
enter your first event. The upcoming Prince Edward Island Marathon weekend offers 7
different walking and running events and has something for every level of ability.

As a trainer and as a runner I have learned the most important and the most overlooked
piece of equipment are your shoes. In a recent meeting with the Guardian corporate team,
over half of the participants had wrong or worn out shoes. This is not uncommon and is
one of the leading reason people struggle or give up running all together.
So why is it so important to have the right shoes? Believe it or not, your feet strike the
ground a total of 1700 times per mile and each time you land your foot is absorbing four
times your body weight. You need to have the proper fit, cushioning and support to
absorb these forces properly and avoid injury. This can make the difference between
enjoying running or walking, or hating it, running in comfort or in pain, staying injuryfree
or suffering from aches and pains. You would never drive your car with worn out
tires or shocks, why put your joints and muscles through un-needed weight and pressure
by wearing wrong or worn out shoes?
How do you know what shoe you need? There are generally 3 different types of feet:
neutral, pronated or supinated. If you are biomechanically gifted you are one of the few
with a perfectly neutral foot. Your shoe requires a balanced combination of stability and
control components and each foot type requires a different level of each component to
properly fit.
People come in all shapes and sizes and so do their feet. It’s important to do your
homework before purchasing a new pair of running shoes to ensure you receive the most
suitable and comfortable shoe available to you, not just one that was on sale or matches
your outfit! Be sure to ask lots of questions when shopping for a new pair of sneakers.
A sales clerk should ask to see your old sneakers and check out the wear patterns or ask
you to stand on a foot disk to accurately measure your foot type before recommending a
shoe. If you are not confident they are accurately answering your questions, I highly
recommend seeing a physiotherapist for their advice. While this is a bit of an investment
in getting going, you can confidently head out the door for your run or walk knowing
you are properly outfitted and have the best chance of making it to the start and finish
line in October injury free.
Stanley Chaisson is a Certified Kinesiologist, trainer, avid runner and exercise enthusiast. Stanley will be
writing a series of weekly articles providing advice and training tips for those preparing for the BMO
Prince Edward Island Marathon weekend, October 18-19, 2008.

On The Run - Key is to be patient and ease into training

Thursday August 7th, 2008

Key is to be patient and ease into Training

Stan Chaisson

Starting to run can be very exciting and motivating, but it’s important to be patient and
ease into your training. Walking and running have many great benefits so it’s easy to get
overzealous and do too much too soon. Many times beginners run too fast. They believe
they can run a marathon the first day they step outside to train. This usually results in
shortness of breath, screaming muscles, and an instant turn off to running. They soon
become discouraged and don’t train as much or quit all together.
Instead, you need to begin at a pace that is comfortable and for most people I would
suggest walking first. Continuous walking will slowly prepare your legs for running and
will also help you develop a consistent daily routine. If you have been previously inactive, don't rush the process. The first step for an exercise program (after you get a
medical exam) is to ask yourself, what plan will work for my lifestyle? Take the time to
set short and long term realistic goals. As your fitness improves, gradually introduce
running into your program until you are comfortable and confident to complete your
chosen event in October. Typical training goals for a walk/run program would be four
times per week, 20 to 30 minutes of exercise per session.
Being conservative with how often you walk or run is crucial especially if you are just
beginning or are coming off a long break. It's very common for new runners to
experience aches and pains, especially if you're training for a long-distance event. Many
times this is muscle soreness and nothing a day off can’t repair. But when you feel pain in
one particular spot, it could be a sign that something's wrong. Pay attention to aches and
pains and if a pain gets worse as you’re running, that's a warning sign that you should
stop your run. Listen to your body for warning signs and know your limits.
To avoid injury you should recover properly. Take at least two days off from walking and
running each and every week. Don't ignore rest days as they are important to your
recovery and injury prevention efforts. Your muscles build and repair themselves during
your rest days. So if you run every day, you're not going to get the most out of your
efforts, and you're increasing the risk of injury.
Stretching is another key to success. Stretching can reduce the risk of injuries, improve
joint mobility, help increase your stride length and reduce muscle soreness. Stretching in
your daily life is also a great way to reduce stress and tension. I often prescribe stretch
and strengthen days for my training groups to ensure they take the time off from the
pavement that they need.
Whatever your reasons for starting to run - whether you want to get fit, lose weight, or
lead a more energetic life, you need to be realistic and careful not to be too ambitious.
Remember all good things come in time.

Stan Chaisson is a registered kinesiologist, trainer, avid runner, and exercise enthusiast. His weekly column will provide advice and training tips for those preparing for the BMO Prince Edward Island Marathon, October 18-19 (www.princeedwardislandmarathon.com)

"To run or to rest?" and "Nutrition, timing, key components" - Off And Running by Cheryl Paynter

(Click on article below to enlarge & read
Nutrition, timing key components,
from The Charlottetown Guardian, September 4, 2007)

http://www.theguardian.pe.ca/index.cfm?sid=60986&sc=98

To run or to rest?

10/09/07
CHERYL PAYNTER
The Guardian

Anyone who has trained for a marathon knows that there is a temptation for your training schedule to become an obsession of sorts. A report card, almost.
There is a great satisfaction to crossing that day’s planned workout off on your calendar and a horrible guilty feeling when you miss a workout and have nothing to report on that little square on your calendar.
Mix this temptation with the realities of life, kids, work and becoming under the weather, and you have the makings of some pretty tough decisions — do I skip today’s workout, adjust it from a difficult workout to an easier one or do I just stick to the plan and gut it out?
Last week I became ill during our last long run. I could feel my body fending something off the entire week and at the end of 34 kilometres there was no more fight left.
The flu bug caught me and took over and showed me exactly who was boss and brought my run to a very abrupt ending, short two kilometres of the plan for the day.
After a planned rest day, I resumed my schedule which was a group hill workout.
Things went fairly well, I worked hard and got the seven 200-metre repeats in with a stream of Kleenex flowing behind.
Great, on the road to recovery, I thought. Wrong. The next two days I spent miserably sick and feeling quite sorry for myself, I may add. The gals in my running group were after me to take a few days off to rest and recover, but I could not make myself stay home.
Thursday brought an hour-long fast pace run; Friday the group pool running workout and then on Saturday, we headed west to Summerside to participate in a 10-kilometre race.
That is where it all caught up with me again. I posted a race time of almost three minutes slower than my last race and felt miserable doing it.
After getting the disapproving finger wag from Stanley, my coach, I finally decided all of these people may be correct and maybe I should take Sunday off instead of doing the next planned long run.
Rest I did and I am well back onto the road to recovery again. I hate it when others are right and I am proven wrong.
So the question remains, when are you sick enough to take an extra day off and when do you suck it
up and push through not feeling well?
I would suggest that if you are running any kind of a fever or feeling weak, lightheaded or nauseous, you should take the day off from training and rest-guilt free.
If you have a few annoying sniffles and a scratchy throat, you are most likely OK to run.
You should know going in that you will not post your fastest times or feel the best running with a bug, but you should be fine to continue your training.
Try not to worry about missing a few days training, especially if you are resting and recovering. Inevitably, most everyone falls ill during a long 18-week training program.
It is how you treat yourself when you become ill that will make the difference of getting back on track quickly and feeling and running well again.

Cheryl Paynter of Charlottetown is training for the upcoming BMO Nesbitt Burns P.E.I. Marathon. She is writing a regular column on her training preparations for the Oct. 13-14 event.