Document 435269

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!
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).
coach me
me ififyou
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!!
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.
Mattes I had my
first run on ice today
and it felt like I was
playing on a slip
and slide!
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
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
was a victory in itself!
Oliveira Ran a BQ
at the Road2Hope.
Looking for my next
marathon to run in the
spring, likely south of
the border.
Wong Next up:
Pacific Road Runners
Half Marathon in YVR,
Feb 15, 2015. Goal is
to finish healthy in
2:15 or 2:20.
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.
Lebow So far,
so good:
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
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.
First marathon...
Marathon May
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,
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!
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,
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,
With winter approaching, it’s
time to think about winter training! Ice Spikes (
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,
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,
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
Michelle Clarke,
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!