Author Archives: RabbitontheRun

Side Effects May Include Happiness, Contentment and Satisfaction

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Perhaps it was the ease with which I rolled out bed this morning. Or maybe it was that quiet pleasure I felt as I walked through my lovely apartment, watching the grey morning light slowly filter in. It sounds excessively poetic, but the stillness I found in the mindful appreciation of the “mundane” was an unprecedented experience for me.

By all accounts, I shouldn’t be feeling this way. Last night, I stayed up until midnight working on a writing assignment (after hiking for a few hours in the Adirondack mountains then sitting in a car for 6 hours). I didn’t sleep particularly well, and I have historically detested mornings. But over the past few days, I’ve been letting go of tension I didn’t even know I was holding. As a result, mornings and I are going to couples therapy and reconciling our differences.

I’ve often read that working out improves your mental health. But truthfully, it’s one thing to know it, and another thing to know it. When I came home from my trip to New York, I was happy. I wasn’t thinking about how I wished my life could be better, or criticizing the way things are now. Instead, I was able to simply exist in the moment, look around, and feel contented.

I think a lot of it has to do with time. I don’t have the luxury of wasting my time anymore; I am so busy with work and exercise that I don’t spend as much time on Facebook, or attending gatherings. Nowadays, when I’m social, it’s usually one on one or in small groups. My commitment to spending time improving my health and my life has had a liberating effect on my state of mind, and prolonged exercise sessions are disciplining my thoughts and helping me to control my emotional reactions.

Over the past two years, I’ve usually hung out with my friends through events posted on Facebook; someone would organize a bike trip, potluck, or a picnic, invite 30 people, and I’d go. The art of calling up one or two close friends and going to a pub or event was lost, and every activity was always en masse. In short, it was fun, but in a high school kind of way, and I experienced the highs of being invited to the most exciting parties, and the sense of rejection after seeing photos appear on Facebook for an event that I didn’t even know had happened.

Recently, the quantity of time that I spend with friends has decreased, but the time I do have is spent with people who I’m close with. Instead of fussing over parties and social events, I’m exercising more, eating healthier, and finding comfort in the quiet.

Going forward, I’m going to put effort into remaining off of Facebook, and making time to meet up with friends the old fashioned way … by calling or messaging them directly.

I’m gradually allowing myself to feel joy in the present moment. I’m getting a lot of projects done, am in the best shape of my life, and am still taking time to smell the roses. I still have a lot of work to do with developing the friendships that I think have potential, but I’m so grateful for everything in my life right now.

Although my mind is still easily distracted and prone to emotional moodswings, especially where my friendships are involved, I’m making progress, and that’s worth a pat on the back.

Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.
Buddha
 
Health is the greatest possession. Contentment is the greatest treasure. Confidence is the greatest friend. Non-being is the greatest joy.
Lao Tzu
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I’ve been a little MIA…

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Ooh, this is embarrassing.  After making such a big fuss over the release of this new website, which was supposed to be religiously updated with training tracking, I let 8 days lapse since my last post. Whoopsies.

I’ve been pretty busy, and most of it has been with writing and training. Last week, I had my first half marathon clinic session.  We ran a 5k loop through a nice, upper-end neighbourhood with shmancy houses, so I had a good chance to ogle. I also got used to hearing myself panting; usually I crank up the tunes, but since I was running in a group, I didn’t bring my ipod with me.  Turns out I sound like a dying camel when I run. I’ll let your imagination decide exactly what that sounds like, but it’s probably pretty accurate.

Tonight I’ll be back at it again, and I can honestly say it’s been a great investment so far.  The fact that I’ll be dragged out to run in this cold, damp weather and held accountable is incredibly valuable. Right now, it’s about 10 degrees, and it’s the kind of chilly damp that makes you want to find the nearest cuddly blanket and hibernate.

Something neat that my boyfriend has started doing is sending out daily accountability reports for his workouts.  He’ll give the exercise, the weight, and the amount of reps and sets. He then sends this to about 10 people, mostly his buddies. I think this has served as an excellent personal reminder that he is so serious about getting in shape that he is willing to put his pride on the line. If he fails…well, his buddies will never let him live it down. I’ve met these guys.  Believe me…he will never live it down.

His spreadsheet idea is awesome, though.  I think I’m going to steal that idea and post weekly or monthly reports. That way I can really monitor my own progress.

I’m also floating around the idea of doing a December challenge, on top of my regular training.  On youtube, there is a great series called BodyRock.  It’s high-intensity, short workouts using an interval timer (use this if you don’t own one, it’s free). Recently, the hosts have started using sandbags, Ugi Balls, and dip stations in all their workouts, but I think that’s just because they probably get referral fees for directing traffic to these websites that sell the equipment. The older workouts are mostly body weight exercises, and even the workouts with equipment can be modified.

All of that going to say, I’m considering doing a challenge where I do 3 BodyRock workouts per week in December, and have a before and after weigh-in/photos. BodyRock is REALLY hard. Whether you’re following Zuzana or Jess, these women are RIPPED and even they are dying near the end.

Oh, and I really need to start swimming. As in, I should have started a week ago. However, I haven’t had a chance to study the Total Immersion swimming method yet. I do have the DVD, and a couple books out from the library, I just need to force myself to read it.  My dislike of swimming is functioning as a horrible mental block, I seriously need to get a grip. Total Immersion is a beautiful way of swimming. I won’t be able to practice this in a large pool until December, but I’m looking forward to maybe trying it out some evening next week in my building’s little 15m pool.

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How Badly Do You Want It?

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Until you want it as badly as you want to breathe, you will never have it, whatever that “it” may be. It could be a toned body, or a successful career. Either way, you have to want it with every fibre of your being, or it will forever elude you.

How Bad Do You Want It from Greyskale Multimedia LLC on Vimeo.

That is the message I took from this incredibly inspiring video.  It features Giavanni Ruffin (NFL), pushing to remain at the top of his game, despite being in a league-wide lockout. The speed, agility, and strength demonstrated by this man is jaw-dropping. His pure desire to be the best he can be is evident; his eyes radiate a zen-like focus as he performs drills that would make a Navy SEAL cry.

Lately, I’ve been getting the same question from friends and family: why?  Why do a Half Ironman?  Why the sudden need to compete in an incredibly grueling event? You were never like this, what changed?

I think the answer to these questions can be boiled down to a simple answer: desire. Desire to be the best person that I can be. In order to do that, I need to feel powerful, and completely in control of myself and my body.

I’ve always longed to be in excellent physical shape. But what flipped the switch and finally pushed me to start down this path was setting the goal of completing the Half Ironman. Without that, I was aimless.  Sure, I’d love to have a fitter body, but for what purpose?  I am, for all intents and purposes, a desk monkey. Whether at work or at home on my computer, I sit on my butt for a third of my day, exercising only my fingers with a steady tap tap tap on the keyboard.

Now, with my goal in mind, I have pure, unadulterated desire coursing through my veins. Every day that I don’t exercise slows me down.  Every day that I do brings me closer to my goal. I read books about running, which helps me improve my mechanics and become more efficient. I have taken out books and DVDs on how to become a better swimmer.  I eat better. I sleep more.

All of this is driven by desire. Desire to not only succeed in completing the course, but to finish within the top of my age category.

Desire is a very, very powerful thing.  It can’t be snuffed out by pain, or driven away by lack of sleep.  It fuels you. It is all-consuming. Obstacles, previously thought to be insurmountable, transform into barely noticeable blips. What was once thought impossible, suddenly becomes a new standard for normality (I once thought running 15k was completely out of my reach; now, anything shorter feels a little boring).

Last Tuesday, I went into a Running Room near my place, as they typically have nights where you can run with a group for free. I am now enrolled in a 16-week clinic that will have me running 3 times a week. I’ll be finished by the end of February, and at that point, I will be able to run a half marathon easily. I’ll have access to my coach, peers to keep me motivated, and discussions before each run on how to optimize my nutrition, running form, etc.

So when I wake up early to go to the gym, or try to push through a Wall while running, the question I ask myself is, “How bad do I want it?”

The answer: as badly as I want to breathe.

(P.S.  Ladies, if you need a movie that will help motivate you into dragging your butt to the gym, I strongly recommend G.I. Jane. Watching Demi Moore smash the glass ceiling with her standard issue combat boot is spectacular.)

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Figure Friendly Food of the Week – Quinoa!

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I love quinoa. It’s incredibly easy to prepare, and with a multitude of uses, quinoa is the ultimate culinary chameleon. Add some unsweetened almond milk, cinnamon, and a smidgen of agave syrup (or sweetener of choice) and you have a healthy, nutrition packed breakfast.  Or, add some feta cheese, peppers, spinach, chicken, and vinegar for a unique twist on the Greek salad.

Both Red and Ordinary Quinoa are equally tasty, with the red having a stronger, nuttier flavour.

Quinoa (pronounced KEEN-wah) is often lumped in with whole grains, but is in actuality a seed, originating from the Andes. It boasts high protein levels, clocking in at 12-18% of your daily recommended intake per serving. It also contains a full array of essential amino acids, without which, humans will suffer from nervousness, exhaustion, and a full spectrum of other bad side effects. In many respects, it is comparable to oatmeal for nutritional value, but with higher protein, and with more versatile preparation options.

How versatile is quinoa?  With a mild, nutty texture that translates just as well to sweet as it does to savoury, quinoa is the busy-person’s best friend.  Make multiple servings on Sunday.  Refrigerate.  Use in exchange for oatmeal for breakfast.  Add to a pita for lunch. Use as a side for dinner.

Quinoa is simple to cook, but make sure that if you’re buying in bulk (the cheapest option) that you soak it for at least a few hours before preparing.  That’s because quinoa shells are coated with a somewhat bitter layer called saponin. Soaking it means your quinoa doesn’t taste like week-old coffee. However, many packages of quinoa have been pre-soaked, but it’s usually more expensive.

Another two reasons to celebrate quinoa:

1.  It’s gluten free. Anyone suffering from a wheat or gluten intolerance can enjoy these tasty seeds without repercussion.

2. The magnesium in quinoa assists with migraine prevention and relief.  This is extremely important for me in particular, since every three months or so, usually when the seasons are changing, I get hit with migraines (with auras).  It’s absolutely brutal.  Knowing that this little seed can help makes me want to marry it.  Okay. Not really.  But you know what I mean.

Quinoa is prepared in almost the exact same fashion as rice – two parts water, one part quinoa.  I usually add a bit more water to keep it nice and moist. It keeps well in the fridge.

The only downside to quinoa is that it can be a little tough to find in the grocery store, and is often expensive. Bulk buying is definitely the best way to bypass this, and you can usually buy the same amount of quinoa from a Bulk Barn or natural food store for less than half of what you’d pay for a package.  For example, I bought a package of quinoa for $6 (3 times more expensive than pasta or rice) but that one package of quinoa will last me a minimum of two months.

So what are you waiting for?  Make friends with quinoa!  To get you started, I have included links to how to cook quinoa, and a couple of recipes below.  Bon appetit!

Quinoa and Black Bean Salad

Quinoa Dessert

Cornish Hens With Oregano Pesto And Quinoa Stuffing

How to Cook Quinoa

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Me vs. the Morning and the CN Tower

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Although this is a little belated, here is my post about my training on Saturday morning. My goal was to run from my place to downtown (approx 14.5k), grab a quick protein shake, then climb the CN Tower for the United Way.  The plan was to then cycle home, since I had already dropped off my bike downtown in anticipation. 

I definitely didn’t cycle home. I took the subway instead. The first two events killed me.

Below is my vlog detailing the experience.  For the non-youtubers, I’ll do my best to describe it.


Waking up at 5:30am on a Saturday morning feels morally wrong.

I had prepped for it.  I was ready for it.  And it still hit me like a sackful of angry cats.

Forcing myself to eat a decent breakfast was extremely challenging.  I was going against my natural body clock, and I wasn’t hungry yet.  I ate as many steel cut oats as I could handle, took some quick shots for the vlog, and set out into the icy cold morn. It was a grey, damp and frigid day, with the temperature hovering around 5 degrees Celsius. I balled my hands into fists and pulled the sleeves of my jacket over them, shivering.

Around 7:50am, I arrived in the Downtown core.  The city was already awake and bustling, and I felt like the walking running dead. I ran through the Gay Village, and wound up on Yonge Street, where my shoes were inevitably gawked at.

There are many horrible aspects about running in the city.  The first is exhaust fumes.  Having a bus belch diesel smoke in your face as you’re on kilometer number 11 is hardly pleasant. The second is the stoplights. Just as you reach a good running cadence, you wind up at a red light. Energy, gone. Cadence, gone. Now you just have to wait and attempt to stay pumped up.

Complaining aside, I made it to my boyfriend’s condo around 8:20am. After chugging a protein shake, I declared myself ready to climb the stairs of the CN Tower.

“Are you sure you’re ready for this?” said Boyfriend.

“Of course!” said I. “I am so ready for this. Bring it on!  I want to do it in under 20 minutes.  I think that’s completely feasible.”

“Alright, well, maybe because you ran here, you leveled the playing field and I can actually keep up with you,” conceded Boyfriend.

“Oh, shucks,” said I, falsely modest. “You’ll do just fine.” (I’m still going to beat you, I thought smugly.) “We’ll climb it together! It’ll be romantic!”

One hour later, in the CN Tower

“See you at the top,” said one friend, starting to take the stairs two steps at a time.

“Pace yourself!” I shrieked (I passed him around flight 60).

Boyfriend stayed with me until about 12 flights in.  Then, he passed me.

Wait, what?

Around flight 18, I was starting to really feel it.  The stairwells were beginning to get congested.  The landings were decorated with people who had to stop and rest. There was a pungent smell in the air, a combination of body odour and vomit.

Around flight 60, I thought I was going to pass out. My heart was like a dagger in my chest.  I was probably at my maximum heart rate, and had been for at least five minutes, which was excruciating.

All around me, the panting had become audible. Young, old, you name it, everyone was in rough shape. Every few flights there were paramedics. Apparently, there had already been 25 cases of people passing out or needing urgent medical assistance.

Flight 100. 101. 102. 103. 104. Each had 12 steps.  I counted.

I couldn’t stop. The only thing more painful was the thought of stopping and having to start all over again.

Flight 144.  Finally.  Made it.

Once I arrived in the tower, I was hit by a wall of pure heat. Like I had just slammed into a writhing pit of human bodies.  Because that’s pretty much what happened.

Rather than having waves, the event was organized so that you just show up anytime between 6am and 10am and climb the tower. Evidently, no one wanted to do it at 6am (myself included), so we were stuck up in the tower for a couple of hours while the elevators slowly ferried people down, 12 climbers at a time.

There was no way on God’s green earth that I was cycling home after that.

Would I do it again?

I don’t think so. It was so difficult climbing the damn thing, and being stuck up in the tower with a bunch of sweaty homo sapiens for several hours was pure hell.  Especially when I had to stand in line. Over the glass floor. I spent the entire twenty minutes staring at the ceiling.  However, I did feel like I accomplished something pretty special, and it was worth it to do it at least once.

Was it worth it as a training tool?

Absolutely.  It is so good to try new things, and to force myself to feel challenged.  I’m so grateful to my friend Emily for suggesting it to me. The brunch we indulged in afterwards also had the sweet, sweet taste of victory.

My final time was 24 minutes and 7 seconds.  I hurt for pretty much 23 of those minutes. Boyfriend did it in just over 20 minutes, and was the fastest in our group.  As a mental discipline exercise, it was unparalleled, and the whole thing served as a reminder of how hard I have to train before I can actually do this Half Ironman.

What’s the toughest physical thing you’ve ever done?

P.S. Anyone interested in doing this climb for themselves can check out the Enbridge CN Tower Climb for United Way.  I believe there is also another climb in the spring for the World Wildlife Fund.  Sign up a corporate team or get together a bunch of your friends, and get ready to feel the burn!!!

P.P.S.  If you go, go EARLY.

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Becoming a Morning Person

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Very recently, I realized that if I want to succeed in completing a Half Ironman, my physical activity won’t be the only element of my lifestyle that I’ll have to improve. I just learned that the race doesn’t permit iPods, so I’ll have to learn to run without it, even though I use music as a stimulator and a motivator to keep me going. That alone will force me to attain a higher level of mental discipline.

But that’s a little ways down the road, and just an example of changing my strategy. What I’m trying to focus on now is making small, weekly changes to my life, that will eventually lead to a total health overhaul.

The first bad habit that I’m zeroing in on is my poor time budgeting in the morning. I am far too dependent on my snooze button, the result being that I never have enough time to make myself breakfast. I usually just mulch together a protein shake in my Magic Bullet and literally run out the door. The first consequence of this habit is that my concentration in the morning is hampered. The second is that around mid-morning, I get intense cravings for sugar and carbohydrates.  My body is demanding instant gratification as recompense for its ill treatment. So I used indulge myself in some cookies or a doughnut from Tim Horton’s around 10:30am to stave off the yucky feelings. Bad, bad, bad.

So I’ve challenged myself to make a large breakfast every day this week. It’s made a huge difference in my performance at work, something I’ve needed since we’ve been exceptionally busy. I hate the cleanup when I come home from work, and scraping egg remnants off of a frying pan is definitely not one of my favourite activities, but it’s worth it to feel full and energized, instead of hitting the mid-morning slump like I used to.

The next challenge I want to commit to is getting up earlier in the mornings to head to the gym. I’ll need to ensure that I get enough sleep, and I’ll have to be careful about how much time I allot, but the great thing about working out in the morning is that it’s DONE. It doesn’t matter how busy I get in the evening, I will have already fulfilled my commitment to exercise.

The downer to this, unfortunately, is that I typically get a huge boost of energy around 7pm.  It’s my favourite time of day, and I prefer to exercise at this time because I feel like I am at my peak.

However, by exercising in the morning, I will guarantee that I get the work done, and I will hopefully be able to turn my attention towards writing projects during my peak evening hours instead. I’m not sure if it’ll ever be possible to turn into a morning person, since I’ve always been a night owl, but it’s an experiment, and I am willing to try anything to improve my exercising and lifestyle efficiency.  Dividing my day into exercise/work/projects shouldhelp me remain focused on each individual component, rather than multitasking during my evenings and simply praying that it all gets done. In theory, at least, it will be a huge performance enhancer.

What healthy habits have you consciously ingrained into your lifestyle?

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Going the Distance – My First Endurance Run

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Hello, and welcome to my first “official” post on Rabbit on the Run!  I’ll be straight up and confess that I really dislike the current design. However, I did want to get this thing up and running (haha) because time is ticking and I now only have ten months to prepare for the Half Ironman. I wanted to be able to chronicle as much of it as I can, so here I come, ready or not.  Without further ado, here is my first vlog and my first article :) Enjoy!

To run, or not to run. That was the decision I faced yesterday as I stood on my balcony, watching the rain form increasingly large puddles on the pavement. It was windy and cold, about 10 degrees Celsius. Not only had the weather conspired against me, but ten minutes prior, I had received some fairly serious family news. It was about 2:15pm. My run was scheduled to begin at 2:30pm. I had planned this particular run over a month ago. I began to ponder, at what point do you give up, and at what point do you give the finger to the Universe and go for it anyways?

In the end, I decided to say “screw you” to the Fates and go at it regardless. I dedicated a month of my time to prepare for it, and when I train with a singular focus on achieving a goal, it would take a bullet to the kneecap to stop me.

The run took me two hours almost to the minute. It was approximately 14.5k from my apartment to Toronto’s Waterfront, straight down the Don Valley trail. The first half hour was brutal, since my body hadn’t warmed up yet and the wind was relentless. My feet, in their trusty Vibrams Five Fingers, soaked through in less than a minute. After an hour, they were sporting two battlescars blisters due to the moisture, which broke half an hour later and bled until I finished (gross).

The Don Valley trail, about 3k in. It was just me and the sumacs.

But my God.  It was incredible experience. The real shocker?  I could have kept going. I stopped simply because I was afraid that the endorphins would trick me into injuring myself…plus my feet were screaming in protest.

Until yesterday, my record was 9.5k, which I did on Tuesday. What that means is that within a four day period, I extended my endurance ability by more than 50%.

During the Thanksgiving long weekend, I did a speed-read of several books on marathons, which I have included in my Recommended Reading section. What I learned is that as long as you stay within my “aerobic zone,” your body can tap into reserves of energy held in your fat cells, which are like little furnaces that burn slow and steady, and provide a sustainable source of power. The second you push into the anaerobic zone (around 80% of my maximum heart rate) it’s over. I’ll explain the difference between the zones in another post, but let’s just say that aerobic zone = Energizer Bunny, and anaerobic zone = short-lived speed.

Yesterday’s experiment proved to me that with a little research, it is absolutely possible to elevate running efficiency without even improving your existing level of fitness. It’s the quality of the run which dictates the quantity.

The body is a strange, alien thing to me. I am honestly shocked that shifting my running strategy ever so slightly had such drastic results. I’m looking forward to unlocking more secrets that will help me become harder, faster, and stronger. What’s even better is being able to share this with people who are also looking to achieve fitness goals.

So whether you’re new to running, or completed your first marathon at the age of four, thanks for stopping by.  I’m excited to see where this all goes :)

What do you think, folks?  Anything you’d like to see me cover, or improvements on the site, I’m excited to hear it all! Do me a favour and follow me on Twitter. I need more friends, the playground is lonely without people to talk to.

Underneath Queen Street (the Don Valley Trail runs right underneath the major TO streets) there was an impromptu art exhibit. This is one of the pieces that was taped to the Bridge, there were some drawings and other statements, but this one really spoke to me.

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How to Start Running – and Keep On Running

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One of the most difficult things about beginning a new activity, especially something physically demanding, is pushing through the learning pains long enough to reap the benefits. Running, moreso than any other physical activity I’ve tried, takes a mental focus equivalent to your cardiovascular exertions. Yet, while running is extremely tough when you’re first getting started, it is the activity that many people select as their method for getting back in shape.  If I had a dollar for every time I hear someone say “God, I’m so out of shape, I really want to start running!” I’d be a rich woman.

Everyone can see the appeal. However, I know too many people who have set out to become runners, only to hang up their shoes and bail after a month or two. The excuse I used to give, and the one that I have heard most often, is “I’m just too busy.”

In addition to being too busy, I used to dread hitting the Wall.  The Wall is a term well earned; it’s that sensation of smacking your entire body against a solid fence of pain, feeling the breath whoosh out of you and your entire muscular system seizing up. Anyone and everyone who has ever attempted running knows this sensation, even the pros. It’s agonizing, and requires full mental discipline to override.

But there’s hope!!!  There is an easy way to get feet off the footstool and onto the pavement. The best advice I can give to anyone looking to begin their journey as a runner is to sign up for a 5k run/race.  Back in April 2009, I signed up for my first 5k ever.  I walked/ran it in approximately 45 minutes.  I was absolutely exhausted by the end. I also came in very close to dead last. But I was also hooked. Continue reading →

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