steph’s journey

This year, Steph Corker raced and completed IRONMAN Hawaii in under eleven hours. This sounds impressive, certainly; after all, this is Kona, the notoriously grueling race filled with sweltering temperatures and punishing headwinds. What makes this feat truly incredible is what it took for Steph to achieve this goal.

Five years before this, in 2007, Steph ran her first 10 kilometer race. Fast forward five years later and Steph has now finished a race consisting of a 2.4-mile (3.8 km) swim, a 112-mile (180 km) bicycle ride and a marathon 26.2-mile (42.2 km) run.

Here’s how it all went down.

After catching the adrenaline bug, Steph began running and riding her bike more and more frequently, in addition to swimming laps at her pool (she grew up swimming competitively in her hometown of Aurora, Ontario). In 2009 she set a BHAG for herself (big, hairy and audacious goal): finish an IRONMAN. She achieved this goal and continued to train for fun and various run and bike races, with the intent that by 2020 she would conquer IRONMAN Hawaii.

In 2011, Steph picked up Rachel Ross, an ambassador from our Ala Moana store who was going to race IRONMAN Canada; Rachel was attempting to qualify for Kona one last time at the Okanagan race – and in order to qualify, she needed to finish in the top three. A big believer in supporting others in their quest to make goals happen, Steph drove her to the race and cheered her on that day - lo and behold, Rachel won ensuring her spot in Hawaii.

On the drive back home to Vancouver, Steph realized that after watching Rachel go after her dream she also wanted to race IRONMAN Hawaii – and sooner than 2020 (after failing to qualify in 2010 at a shorter distance race, Steph had hung up her runners). However, seeing this ambassador fly to a different country just to qualify reinvigorated her desire to make it to Kona.

Steph came home and examined her life. What did she need to change to make her goal?

The first thing was time management. She got groceries delivered to her house, had her bike set up on a trainer in her living room and got a cleaning service once a month at her apartment. She relied on acupuncture and massage therapy to keep her body feeling strong and consistently ate clean food for fuel. She got up at 5:00am five days a week and stayed in on nights when her girlfriends were going out to try new restaurants and catch movies.

Finally the moment arrived: the race Steph had selected to be her qualifier for IRONMAN Hawaii. She felt good and ready, a long winter of sacrifice and hard work under her belt. With the scent of aloha in her mind, she took off. As luck should have it on that day, she finished just short in the nemesis position of 4th.

the second attempt

Dejected at missing the chance to qualify again, Steph began to question if 2012 was her year. However, some strange energy in the universe kept her IRONMAN dreams alive. A sponsor (yeah you, Newton Running!) stepped up to secure her a spot eight weeks later at IRONMAN Canada. The only caveat? It was taking place in only eight weeks - not a lot of time for recovery. Luckily, she had a crew of rad friends and family who knew she had what it took to try one more time. Steph remembered when Rachel tried (and made it) in the 2011 IRONMAN Canada race. Instead of thinking of all the reasons why it wasn’t possible (like the fact she had only eight weeks between races!), Steph signed up and headed to the Okanagan on August 26th. With her crew of ever-supportive peeps cheering her on, Steph had her fastest race ever and qualified for IRONMAN Hawaii.

kona bound

Steph had just finished her second IRONMAN in eight weeks – and now she had another race only a month away. She was excited and also nervous – the amount of time (or lack thereof it) was daunting. Nevertheless, instead of focusing on all the reasons why it wasn’t going to work, Steph kept her mind on her routine. She headed to Hawaii a week early to prepare for her big day – and guess what? Her crew of loyal supporters all came too!

On October 13^th, 2012, Steph finally got her chance at her dream: IRONMAN Hawaii. She took a deep breath, filled with the smell of flowers and salt water and knew this was her day.

sweet, sweet victory

Steph took off and gave the race everything she had. Despite having raced only a month before, she was able to find what it took to have the race of her life. Despite blisters that formed on the bike, she turned in her fastest marathon time ever and a IRONMAN personal best. Every step was a choice and she remembered that when times got tough in the lava fields.

10 hours, 54 minutes and 37 seconds. 

Five years before, Steph hadn’t run more than 10 kilometres. Now she had completed Kona in less than 11 hours, not only beating her wildest dream time but also the sun setting into the Pacific. Her moment of aloha had come.

key takeaways from steph’s journey

1. have a support system that ROCKS.
As incredible as Steph’s drive is, a critical ingredient to her success was her amazing crew of friends and family. This tribe cheered her on, encouraged her when things were tough, believed in her when things seemed impossible…heck, they flew half way around the world just to see her sweat!

2. everything is a choice.
There were lots of reasons why this goal might have seemed impossible. Logistics, blisters, time commitment, money (news flash...triathlon bikes are more expensive than some cars)….all of these things could have stopped Steph, but she realized that it was all a choice. While there were some tough conversations, sacrifices and tight timelines, she made it happen.

3. when you want something bad enough, failure isn’t scary anymore.
Steph wanted this goal so friggin’ badly that it no longer became terrifying to go after it. The fear of never having the experience was far greater than the pain at mile 22.

What is your biggest, scariest, most exciting personal goal? We've created a vision and goals program to help you begin setting goals and figure out what your ideal life looks like. Get into it!

Fall is a time of both nostalgia and renewal. It’s also a time of many marathons – and with these two themes on the horizon we thought the time was right for a fresh playlist, yes?

We’re clearly not the only ones reflecting because the new music out right now is something of a mid-2000’s renaissance. The Killers, Bloc Party, Young Jeezy, Stars…all we need now is for The Postal Service to come out with some fresh tracks and the revival will be complete (while we’re thinking of it, that’s not such a bad idea, Ben Gibbard *cough cough*). The best part is that along with all of these old faves, the trend in new music has a suspiciously 90’s feel. I think it’s time for me to rescue my Sophie B. Hawkins t-shirt because I smell a movement.

run into fall marathon playlist

1/ grimes - genesis
Warning: this song is kind of weird but in the BEST way. Originally from Vancouver, Grimes went to university in Montreal, enrolled in some Russian Literature classes (honestly, I can’t make this stuff up) and discovered along the way that she’s a musical wunderkind. Take that, Crime & Punishment!

2/ the killers – flesh and bone (jacques lu cont remix)
Brandon Flowers and the boys are back with yet another album filled with soaring rock anthems. They’re touring this fall through North America…go see them if you get a chance. It’s worth it.

3/ air traffic controller – you know me
The best new female voice in indie music since Jade Castrinos came bursting into the mainstream singing “home is where I’m with you” for Edward Sharpe (and 100,000,000 YouTubers). This group is going to get up to big things, mark my words.

4/ pretty lights – hot like sauce
Samples from every genre of music are layered over a sweet beat to create a curiously enjoyable sound (Pretty Lights kind of remind me of some of the old trip-hop groups from the 90’s). This song is perfect for grinding out a long hill in the middle of your race.

5/ moon boots – got somebody
This is one of those songs that doesn’t seem monumental when you first hear it…and yet it gets under your skin and makes your iTunes “Top 25” list out of NOWHERE. Have I mentioned the 90’s are back?

6/ calvin harris – sweet nothing featuring florence welch
The reigning king of electro collaborates with everyone’s favourite ethereal rock star, Florence Welch. This track kind of feels familiar but that isn’t necessarily a bad thing; filled with soaring vocals, sweet beats and bass drops, “Sweet Nothing” is perfect for finding an extra gear just when you need it.

7/ miguel – kaleidoscope dream
“Sure Thing” was the come-out-of-nowhere surprise hit of 2011. Miguel has gone back, studied his dad’s Isley Brothers records and made a really badass new album. Jump on it.

8/ stars – hold on when you get love and let go when you give it
Canadian duo Stars are back after a hiatus and they sound just as sweet (and a wee bit less emo) as before. Put this puppy on when you seen the finish line – your heart will rise right out of your chest.

9/ muse – madness
I’m not sure if I’m excited about the new Muse album or if they’ve jumped the proverbial leap into self-indulgent prog-rock territory (and not in the awesome Meatloaf way). That being said, just because it’s not “Stockholm Syndrome” doesn’t mean that it sounds like Savage Garden (or does it?!) I’ll let you be the judge.

Getting race ready for the half-marathon in SanFran this weekend? Check out our Grant Ave store event, A Night in Neon, to celebrate all those kms you've clocked.

When faced with an injury halfway through training for her first race, Robson Store educator, Cayley, made the  decision to listen to her body and be a stand for the 7500 other runners who would need her support that day.

sign me up!

When I first heard about the SeaWheeze, I just knew it was something I had to be a part of. I’d never been a runner before but if there was one race out there to inspire me to lace up my shoes and hit the trails, it was this one. I signed up without really thinking about what I was committing myself to (21.1 is about 16 more kilometers than I’d ever run before) but I had caught a serious case of FOMO (fear of missing out) and there seemed to be only one cure.

Of course, after hitting that “register” button, I had all the reasons not to run, catch up to me – I’d never been in a race before (read: I’d never run regularly before at all) and I had no idea how to train for a half marathon. Lucky for me, I was invited to be a part of a special training group with Mike Porter, one of our amazing ambassadors at the Robson store. For three months, each of the five runners in the group would be receiving a weekly training program tailored to their run experience and their goals, as well as coaching, advice and support from Mike.

from 0 to 21.1 12k

I hit my training hard and fast; within just a few weeks I was running distances that I had never thought were possible for me. When I finished my first ever 12km run, I had such a sense of pride and accomplishment. After that moment, heading out for my runs was no longer a chore. So when I started to get a sharp pain in my left knee on one of my runs I started to get a little worried – running was something I had just started to enjoy and I wasn’t ready to give it up yet.

bottom line: listen to your body

When I told Mike about what I was feeling, the support I got from him was incredible. He sent me videos of exercises to try, kept me accountable to spinning as my cross-training so I didn’t lose fitness and recommended several different clinics for me to visit. Over the month of June, I saw a physiotherapist and a registered massage therapist more regularly than I saw some of my friends but the progress I was making was pretty slow. After a month off of running, I had a tough decision to make – I desperately wanted to run the SeaWheeze (especially after I’d convinced my sister and one of my best friends to run it with me) but I was still feeling that sharp pain in my leg and time to properly train was running out. I held off until the last possible minute but eventually recognized that I needed to give my body the time it needed to heal (which I’m still working on) without the pressure of a deadline.

this is my SeaWheeze

Once I made the decision to not run the SeaWheeze, my FOMO started to flare up again – I didn’t want to miss out on a weekend that I’d been looking forward to since I’d signed up in January. I stayed involved with the race through the Robson store and I was beyond excited to be at the Vancouver Convention Center on August 11th to cheer on the start and finish of the race. Once I had made my tough decision, I channeled my training efforts from running a half marathon to prepping for 7500 enthusiastic high fives.

i’ll runcouver again

I may not have been able to run in the main event this year but I certainly didn’t miss out. I learned a lot from my SeaWheeze experience – what I’m capable of and how to listen to and take care of my body. I know that I accomplished a huge goal by just learning to enjoy heading out for a jog, which is something that I’ll have forever. At the moment I’m focused on getting my knee in a good spot so that I can runcouver my favorite trails again soon. SeaWheeze 2013, here I come!

 It takes a lot to recognize when your body needs a break – and even more to overcome your own ego when faced with a setback. We think those who can’t run should cheer (or get involved in the race in some other way). How have you reacted in the past in the face of injury?

This past weekend, thousands of cyclists took to the Sea to Sky Highway here in Vancouver to ride the third annual Whistler GranFondo. We’re talking about a 120K, mostly uphill climb. One of our writers, Ella, rose to the challenge and shared the ten things she was thinking about between moments of telling her legs to “shut up”.

10 things i was thinking during the whistler granfondo

Our internal dialogue while we’re pushing our bodies to its limits can often be quite hilarious. What are some of the crazy things you’ve caught yourself saying?

vancouver bike rave

Music, lights, dance parties and bikes, need we say more? This is becoming an annual summer event here in Vancouver and we’ll be sure not to miss it next year. Just watch this video from the 2011 bike rave and you’ll be hoarding glow sticks ‘til June.
(photo source: Steve Bosch via The Province)

pari rollers

If you thought rollerblading was out, you were wrong. Every Friday (all year round since 1994) a gang of skaters, better known as the Pari Rollers, hit the streets of Paris for a 3-hour, 30K night ride. The event has grown so big (attracting as many as 35 000 people) that the French police became involved to ensure safety for both participants and spectators. The ride starts at 10PM and is suited more towards advanced skaters (cobblestone roads = danger)!
(photo source - flickr user: rhymeorreason)

firefly run

Get your glow stick on (literally attach them to your bodies… everywhere!) and light up the night with this fun, touring 5k/10k race. This event promises to be a sight to see (you’d have to be blind to miss it) boasting live entertainment, costume contents and ‘amazing visual effects’. Chicago, San Jose, Atlanta and Houston, you’re in luck ‘cause the Firefly Run will be lighting up your cities in the next couple of months!
(photo source: The Firefly Run)

boston midnight marathon bike ride

We’re sure you’ve heard of the Boston Marathon but have you heard of the Boston Midnight Marathon Bike Ride?! Every year, while die-hard runners are fast asleep resting for what will surely be the race of their lifetime, hundreds of bikers are pedaling their hearts out and breaking in the route. As tradition stands, the mob of bikers take the last train out of the city and then make the 30-mile trek back in.

san francisco midnight mystery ride

Okay gumshoe – this one is for you! On the third Saturday of every month a meet-up location for a nighttime ride is announced on the San Francisco Midnight Mystery website. The group converges at 12:00AM and sets off, following a leader to some undisclosed mystery location. Like a well-kept secret, the website doesn’t reveal much more than this so you’ll have to give us an update if you make it to one of these rides!
(photo source: Midnight Mystery Ride)

Calling all other creatures of the night – what are your favourite not-to-be-missed night events? Ps. Be safe out there! Reflective gear is a must.

13.1 awesome cheer signs for 13.1 miles

1. Your feet hurt because you’re kicking so much ass

2. Worst. Parade. Ever.

3. Chuck Norris never ran a half marathon!

4. Stop reading, keep running!

5. Your pace or mine?

6. WTF: Where’s The Finish?

7. You thought they said RUM didn’t you?

8. Most people won’t drive 13.1 miles today

9. Humpty Dumpty had wall issues too!

10. Go random stranger Go!

11. If it was easy, I would do it!

12. Where is everyone going?

13. Toenails are for sissies!

13.1 It’s called the SeaWheeze not the SeaBreatheComfortably – Get’er done!

Never underestimate the power of a good cheer sign. Got a good one liner? We want to hear it!

1. I’m waiting for the rain to stop.
The funny thing is, the rain is waiting for you to start.

2. I still haven’t recovered from that horrific chafing injury.
A healthy coat of Bodyglide in strategic places makes running more fun than a Slip ‘N Slide.

3. I can’t run and be on pinterest at the same time.
Think of it as photo-scouting for your “I love my hometown” board.

4. There is a box of chocolate chip cookies in my cupboard that aren’t going to eat themselves.
Nothing builds an appetite like a long run.

5. Training is for the weak.
That’s true. And by the end of their training they’re strong.

6. I am on the watermelon diet so I am functioning on negative calories.
No-one really functions on negativity.

7. I might get smoking hot and attract too much attention.
Fighting off unwanted admirers is a never-ending task. Being able to outrun them is much more satisfying.

8. I only run if someone’s chasing me.
Find someone else to run with. You can take turns being the chaser.

9. I’ve got to watch Mad Men. I’m obsessed.
I saw Jon Hamm running through your neighbourhood yesterday.

10. I don’t have my gear with me.
If a lion was chasing you, would you stop and tell him that you haven’t got the proper gear? Maybe you just need the right motivation.

11. I don’t have time.
If only we had 24 hours in the day like our grandmothers had when they raised 17 children, cooked dinner, cleaned the house and worked in the hospital ten hours a day, six days a week.

12. My headphones keep falling out.
Try singing instead. It’ll improve your lung capacity and cheer up passers-by.

13. I'm really not in the mood.
Exercise in the morning before your brain figures out what you’re doing.

13.1. I’m lazy.
We'll say. You didn’t even take the time to think of a good excuse.

Now that you haven't got any good excuses left you should probably get out there and run - The SeaWheeze is just 10 weeks away!

Either the holiday bug has bitten us or someone has spiked our apple cider. From peppermint lattes to festive (and questionable) Christmas sweaters, our spirits are shining brighter than Rudolph’s nose on even the foggiest of nights. Balancing celebrations with an active lifestyle can sometimes be a challenge. Before we slip into our sparkly party attire, we’re going to be repping Santa hats (and other holiday accessories) at some of the most festive fun-runs this year

balancing fun and run

Holiday fun-runs are a great way to get out into the community, be merry and hold ourselves accountable to sweating it out. These events are a simple 5K run and make for a great catch-up sweat date with a friend. Spread cheer, bring joy to the world (and your local community) and get excited for costume prizes.

holiday runs on our radar

Source: Santa Shuffle Vancouver 2010

santa shuffle
We missed the santa shuffle one this year – bah humbug! but we’re keen on keeping its spirit lifted. This annual run happens in cities all across Canada and consists of a 5K fun run and a 1K “Elf Walk”.

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Source: Arthritis Foundation

jingle bell run
Jingle bells, jingle bells, jingle all the way… literally. On top of coordinating holiday themed costumes, each participant in the jingle bell run ties bells to their laces making the 5K race a carol of its own. The Arthritis Foundation hosts this event annually in cities all across the USA from November 5^th until December 31^st.

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Source: Toronto Santa Speedo Run

santa speedo run
Toronto and Boston take dashing through the snow to a whole other level. December 10^th marks this year’s annual runs that are equal parts fun to participate in and to watch. Hundreds of runners take to the city streets in just their favourite festive speedo, Santa hat and beard to boot. Now, we’re big fans of chafe-resistance so in the absence of fabric, might we suggest Bodyglide?

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Between office parties and cookie exchanges, any other holiday fun-runs you’re planning to hit up?

A 3.8km swim, a 180km bike ride followed by a full marathon. Completing an Ironman has got to be one of the greatest feelings of accomplishment for any brave participant. For Sarah Brown, crossing the finish line at Ironman Canada was awesome, placing third in her age group was a wonderful surprise and finding out she had to do it all over again in six weeks was pretty intimidating.

qualifying for kona

Sarah’s podium-worthy finish meant qualifying for the Ironman World Championships in Kona, Hawaii with only six short weeks in between. Already nervous about taking on the challenge of training for another Ironman in such a short time frame, Sarah had to brace herself for the legendary heat and humidity that classify Kona as the world’s hardest Ironman.

beat the heat

Sarah knew training during the chilly fall season in Canada wouldn’t serve her well in the blistering Kona heat. The remedy? Hot yoga, of course! With a busy teaching and tutoring schedule, Sarah’s coach prioritized two hot yoga classes a week as part of her training and preparation. Attending Moksha classes helped her prepare for the hard physical work in the heat, focus on hydration and acclimatize her body to what waited for her in Kona.

ironman round two

Sarah says that the Ironman World Championship in Kona was by far one of the hardest but best days of her life, crossing the finish line with a time of 11:28:09. The race was intense: a swim in the Pacific, a bike ride over the lava fields with treacherous winds that are known to throw athletes over their aero bars and running a marathon in what feels like a sauna that "sucks the marrow from your soul." It was the rejuvenation and strength gained from her hot yoga practice that Sarah swears made a huge contribution to her success in this race, both physically and mentally.

For Sarah, the experience of racing and competing in such a fantastic world championship event was beyond her wildest dreams and goes to show that "anything is possible." It’s all too easy to say, ‘not possible’ when life hands us a challenge however we often find that it’s those times when we say, ‘yes’ that create those moments that define us. So, what are you saying ‘yes’ to?

Refueling during a marathon can be quite the challenge and isn’t always the prettiest sight. Those who manage to get more water in their mouth than on their bibs consider themselves lucky. lululemon ambassador Heather Calcote shares how she mastered fueling on the go.

marathon meals: fueling on the go

running on empty

While I was training for my marathon I experimented with quite a few different fueling strategies. Nothing ever worked the magic I hoped it would and I had a hard time stomaching “food” on the go. On race day, intense nausea joined the party around mile 14 and I knew trouble was ahead.

As a dietitian I had to admit defeat. I hadn’t properly researched how to fuel for long distance runs and it certainly got the best of me. When I started training for marathon #2, I learned the value and importance of electrolytes, glucose, hydration and the art of planning ahead.

energy burning science

The muscles and brain use glucose (a form of sugar) to function. As we exercise, they burn through what is readily available in the muscles & liver (stored as glycogen). That “hitting the wall” feeling results from the depletion of your body’s glucose storage and the need to be refueled.

finding your fuel

Carbohydrate fuel sources that work the “best” to restore glucose levels will vary depending on each athlete. Here are some of my favourites:

• Gu and gels*
• gummy chews (e.g. Clif Bar Shot Bloks)*
• snack foods (pretzels, crackers)
• high carb Snack bars (e.g. Larabar)
• sport drinks (e.g. Gatorade, Accelerade)*
• honey or agave
  *keep in mind that sport-specific products will contain electrolytes (sodium, potassium) in addition to sugar.

don’t get stuck on empty

• 60 minutes or less of exercise: you have adequate body stores of glucose to maintain activity and energy. Drink water as needed.
• 60-75 minutes of exercise: aim to take in 100-250 calories, rehydrate with water and/or sport drink*
• more than 75 minutes of exercise: take 1-2.5 sport gels (100-250+ calories) and/or 14-60oz of sport drink per hour*
  *specific caloric and fluid ounce needs differ based on athlete’s weight, endurance level, the weather and amount of time spent exercising

timing is everything

I typically take in calories every 5-6 miles (when running any longer than 90 minutes) and take water with me on every run when it’s hot out. During the winter and long runs, I drink fluids every other mile.

What works for Heather may not be your secret sauce. Use your training runs to experiment with different types of fuel, timing and amounts that work for you. Let us know what you stock in your fuel belt!

want more?

• keep your cadence: cycling and nutrition
• more marathon nutrition tips
• it’s bliss! energy ball taste test
• dietitian on the run: heather's personal blog

top 5 cool runs

round rarotonga road race

September 22-29^th 2011
Rarotonga, Cook islands

The Round Rarotonga Road Race is part of a week long running festival that attracts serious run enthusiasts, casual joggers and everyone in between. The white sand beaches and aqua blue lagoons are just icing on the cake when it comes to the main event which is as a 32KM race around the island.

the great gorilla run

Saturday September 28^th 2011
London, England

The only thing better than a costume party is a costume run!  Grab your best Gorilla suit and join thousands of people during The Great Gorilla Run. It’s a 7K fun run that passing famous London sights such as Tower Bridge and The Tate Modern.  No need to worry about a personal best or winning form in this totally bananas effort to help save an endangered species.

disney wine & dine half marathon

Saturday October 1^st, 2011
Florida, USA

If you’re looking to shave a few minutes off your time, one of the best places to try to do this is the place where their claim to fame is making dreams come true. Just imagine, Disney world, at night, with a route lined with your favourite characters cheering you on, while a complimentary glass of wine awaits you at the finish line. If the Disney wine and dine half knows how to do one thing right, its giving participants a happily ever after.

reggae marathon

Saturday December 3^rd, 2011
Negril, Jamaica

When it comes to the Reggae Marathon, Bob Marley says it best, “One good thing about music, when it hits- you feel no pain.” From the minute the gun fires, this marathon bursts with excitement while the beat of loud reggae music echoes throughout. Veterans of the course agree it’s the perfect race to get lost in the drumming and that the atmosphere is like no other. The biggest draw is its location. Think Marathon, then vacation. That’s definitely a combo we could get used to!

the great wall marathon

Saturday May 19^th 2012
China

In the court of fun runs, the jury is out for this one. Just in case a marathon isn’t enough of a challenge, how do you feel about 5164 steps along the way?  Okay, The Great Wall Marathon might teeter on the fine line of fun for some people but it was just too cool to leave out.  We can only hope that the breathtaking views of Tianjin can distract your mind enough to forget that you are, in fact, running a marathon while climbing stairs. Not to worry though, this one isn’t until May 2012, which should give you plenty of time to train; The CN Tower might be a great place to start!

Now that we’ve got wine drinking, reggae listening gorillas running stair-a-thons around an island, on our mind, we’re thinking it’s about time to start booking those destination races for fall! What other fun runs are on your radar for the upcoming season?

want more?

• what to pack: your destination marathon checklist
• more races to tickle your fancy: destination marathons
• Looking to break in some running gear before the race? See our latest offerings for men and women.

No, Tess is not auditioning for the role of Cinderella. Cinderella had the good sense to at least keep one shoe on. And no, she hasn’t forgotten her shoes at home.  In her preparation for the New York marathon, Tess recently embarked on a barefoot training regime. That’s correct – She's willingly elected to go running with naked feet.

Barefoot running is a hot topic in the world of runners right now. The debate between barefoot running, zero drop shoes (shoes where the forefoot and the heel are at the same level) and traditional (raised-heel) shoes rages on. So, when my coach asked me if I would be willing to try doing some of my track warm-ups barefoot, I jumped at the chance…and then immediately wondered what I had gotten myself into.

injury prevention or cause

I have battled IT Band issues my entire running career and a large part of the problem stems from the fact that I have weak feet. The theory behind barefoot running is that standard running shoes actually offer our feet unnecessary support and by removing the shoes, we teach our feet to stand (and run) on their own. Devotees of the practice also claim it to be an excellent tool for teaching your body proper running form – landing with a mid-foot strike rather than a heel strike which means lower impact on joints – while opponents claim that the continuous pounding without protection will only set you up for injury.

the mid-foot strike

If you’re doing it correctly, your foot will hit the ground almost directly under your hip, making it easy for you to bring the foot back and have the heel just barely graze the ground. It should also be markedly quieter than when you run with a heel strike. I sometimes feel as though I’m doing my very best Godzilla impression when I start running with my heels down first.

what devotees and opponents are saying

• Pro – strengthens under-used muscles in the feet
• Pro – naturally promotes good form
• Pro – good form means fewer injuries and faster race times

• Con – repeated pavement pounding without support can lead to overstress and injury
• Con – feet exposed to the elements could become injured by objects on the ground
• Con – Not enough research has been performed to prove that it prevents injuries

take it slow

One of the most important things to know is that you have to ease into it (um, isn’t there some line about learning to walk before you run?) I only ran 400 meters and my feet felt like they got a workout. Take it slowly so your body has time to adapt and you don’t wind up sidelining yourself. And, while I may not ever take on my beloved 26.2 mile distance shoeless, I will continue to spend part of my training free of my shoes and spend the time when I'm shod wearing zero drop racing flats. It’s earned me a new nickname from the boys at the track – “Foot Nudist”.

They say, "don’t knock it ’til you try it" but for some people the idea of going shoeless just doesn't add up. Are shoe-wearers being over-sensitive or are 'foot-nudists' a pack of heavily calloused idealists?

want more

• not convinced? How to find a good running shoe.
• the ABCs of running.
• don't go further than bare feet.

In the third interview of our Road to Boston series, we caught up with Kathleen Pugh in her lead up to the big day. We chatted about preparation, motivation and running marathons at an 8-minute-mile pace. Kathleen’s story of how she came to run the Boston Marathon is as inspirational as it is touching. We got goosebumps.

the road to boston with kathleen pugh

Kathleen (Kathy) Pugh is new to the lululemon ambassador family. Her journey began thanks to her other family – husband Drew and daughter Ava who inspired her to pound the pavement. After trekking across the country and back, she found a home at our Georgetown Store. She's run more long-distance races than you could shake a hydration pack at and now, Kathy has turned her attention towards inspiring other women to run their personal best through her EZ8 Running Camp in DC.

Who inspired you to start running?
My husband Drew and daughter Ava both inspired me to run.  When I met Drew, he was a runner.  I'd show up at all his races, waiting to snap a picture as he crossed the finish line.

It wasn’t until years later when Ava was born and I had gained almost 60 pounds that I got serious about my running. We had moved across the country, leaving jobs and friends behind. Somewhere in my postpartum haze I thought it would be a great idea to run a marathon.  Training gave me purpose.  I’d load Ava into the baby jogger and tell her we were going to ‘work’.  She has always known me as a runner and now, at age seven, she asks when we will run a marathon together.

Why Boston?
Actually, I had never thought about running Boston until I was out on a long training run last summer with the DC Road Runners Club.  I started chatting with a woman who asked what marathon I was training for.  I told her how excited I was to have finally received a spot in New York, my hometown marathon. She gushed similarly about her hometown marathon, Boston.

Drew and I made plans to run the Boston Marathon together. I didn’t qualify in New York but Drew did (I missed the Boston Qualify by over 15 minutes).  I was thrilled for Drew, but disappointed. I wanted us to run together but needed to make it happen before his qualifying time expired.

Obsessed, I signed up for the National Marathon the following March.  I trained through blizzards, ice storms and freezing temperatures only to be greeted with a 70 degree race day and more disappointment.  The next day, I signed up for the Steamtown Marathon. I qualified for Boston with more than a minute to spare. Drew and I will run together.

What’s your goal for the race?
My main goal is to enjoy the race and take in as many of the sights and sounds of Boston as I can.  However, since they changed the qualifying times, I feel compelled to try to re-qualify according to the new standards.

What has yoga done for your running regime?
I have a love-hate relationship with yoga because I get annoyed watching other people bending their bodies into unbelievable positions while I’ve never been able to touch my toes.  I really want to like it and reap the benefits, so I just started attending a Hatha-style class.  I feel pretty good about it. It helps me relax which is what I want out of the whole business.

Where do you run on days when you feel you can conquer anything?
I’m lucky to live and run in Washington DC.  I typically run on the National Mall when I want the feeling of being able to conquer anything. I run past the Supreme Court, Capitol Building, White house, Washington Monument, Lincoln Monument, then back up Capitol Hill where I often sing to myself School House Rock style, “I’m just a girl on Capitol Hill!”  I’ve been caught up in protests, rallies, motorcades, and military exercises with helicopters landing in front of me, and rather than get annoyed that these things have gotten in the way of my run, I think of how lucky I am to live in a place that allows its citizens to be heard.

What yoga poses keep your training on track?
Savasana.  Remember I’m doing yoga to relax!

When you’re not training you’re…
When I’m not training, I can be found on the Mall training other women to run fast and injury free in my Women’s Running Bootcamp- EZ8DC.  Other times I can be found hanging out with Ava and Drew exploring the Mall, travelling to new places, drinking great wine, eating wonderful food, attending the theater, reading or working on my writing.

What do you look for in training and race gear?
I look for training gear and clothing I don’t have to fuss with.  There’s nothing more annoying than having to pick shorts out of your butt when you are running, so thank you lululemon for making comfortable, highly functional clothes that don’t ride up and that make me look fabulous while I’m working up a mean sweat.

What’s next for you after Boston?
I said Boston would be my grand finale for marathons but my training partner convinced me to run the Chicago Marathon in October.  Since I train women to run an 8 minute mile in my boot camp, I’ve also made it my goal to run every race distance at an 8 minute pace. So far I’ve done it for the 5K, 10K, 10 mile, and half marathon distance, so all that’s left is the marathon.

visit us in boston

If you’ll be in Boston for the marathon, come say "hi." You'll find us at the John Hancock Sports & Fitness Expo and at our Prudential Center store. We’ve planned tons of stuff to do from April 15th to 18th; the deets are on the store’s Facebook page. And on the day we'll be at Heartbreak Hill – when you'll need your friends the most.

want more?

• Join Kathleen Pugh in DC and train to run an 8-minute mile.
• Make sure you've packed the necessities for the Boston Marathon.
• Meet your local ambassadors. Find out who’s teaching classes at your local store.
• Read about our other Boston-bound ambassadors: Sue Anne Clark and Gina Dicello.

Rediscovering herself and racing together with her husband were huge motivators for Kathy. What motivates you more: turning a tough situation around or having your eyes on the prize?

Next up on the road to Boston is Gina DiCello, a real firecracker.  We stumbled upon her blog before we met over email. Before long it became clear to us: we want to be her friend. See for yourself. You probably will too. (We're pretty sure she'd happily have you over for dinner, share some training tips with you and send you home with a recipe.)    

the road to boston with gina dicello

Gina DiCello calls the Rush Street, Chicago store her local lululemon home.  If you've never met anyone with a goal to run fifty marathons in all fifty states, now you have. Her love of running is closely rivaled only by her love of friends and food. (Ah, another ambassador who loves to eat. Good thing we all like to sweat, right?) She's counting down the days to Boston on her blog and she took some time to answer our questions.

who inspired you to start running?
No one in particular, really. I was the girl the coaches always put on the B-team. I took up running when I joined the high school track team to shed my B-team/figure-skating/marching-band persona. Track was the only thing that fit my busy schedule and I thought it was the ticket to fitting in. For two years, I rocked out as an 800-meter runner but eventually, my skating took precedence.

I excelled on skates but I gave it up to be a "normal" college student: sororities, spring break, academics. It was during that time I realized I missed the world of athletics and needed to find my place again. Running was that place. This is when I started training for marathons and decided to do one in each of the fifty states.

Why Boston?
Qualifying for and running Boston, is not only a rite of passage as a runner,  it’s my way of showing that little girl on the bench - me - that when life puts you on the B-team, all you need is some dedication, determination and a dream.  Anything you really want?  You can get it.

Going way back in the Gina archives

What’s your goal for the race?
My number one goal for any and all races is to have fun.  (If it’s not fun, what is the point?) As far as a time goal, I would love to finish somewhere in the 3:20’s!  I’ve had a breakthrough in my training this past year and I’m having a blast seeing how far I can take it.  As long as it’s fun and as long as I am still healthy, I will continue to push the envelope.

What has yoga done for your running regime?
Part of the breakthrough I mentioned is due to my paralleled dedication to yoga.  I didn’t start practicing until after a terrible cycling accident had me sidelined for about eight weeks.  As part of recovery, I reluctantly joined some friends from my run group on their weekly yoga session. Very soon after I became quite addicted. 

Almost instantly, I saw a difference in my running – I became less tight and felt the “heavy leg” feeling disipate. My breathing improved which allowed me to hold a higher intensity for a longer period of time. My posture changed, my core carriage changed - everything changed and all for the better.  

Where do you run on days when you feel you can conquer anything?
Because Chicago is pressed up against Lake Michigan, the lakefront path is our city’s playground. Ever seen our winters here?  It’s really the only place where you can get in quality miles on paved, traffic-free paths.  Water fountains, bathrooms and stands to buy Gatorade are plentiful.  So is the people watching, or in my case, the man hunting.

On days when I am feeling like I can conquer anything, I put on my brightest Speed Shorts, a matching Flow Y Bra, and some cool aviators. I hit the path around 5:30 or 6pm when it’s likely populated by a sea of good-looking men.  There is no greater satisfaction than passing a couple of dudes who think they’re keeping up a good pace!

When you're not training you're...
Thinking about training?  Just kidding. When I’m not training, you can find me scoping out Chicago’s restaurant scene, teaching cooking classes to children through a non-profit called Common Threads, building up my marathon coaching business and staying hopelessly addicted to routine Monday nights with college girlfriends. 

Gina created this meal off the top of her head. Yum.

What do you look for in training and race gear?
All gear must first and foremost be comfortable and make me feel athletic.  Chafing is a very real and big issue for runners, myself included (I have horror stories) and if the garment doesn’t do everything it can to prevent that, I’ll never buy it again.  In both training and race gear I like to look put together, matching but also athletic. 

Running a marathon with music: yes or no?
It depends. When I ran the Des Moines Marathon in Iowa, heck yes I listened to music.  There was barely anything to look at, let alone hold my attention for four hours.  When I ran the ING Miami Marathon, I didn’t listen to music.  With so much color, crowd support, and activity going on, I didn’t need it.  I am neither for, nor against running with music – whatever works for you is great!  (Editor's note: Want her Guilty Pleasure Super Speedy 5K playlist? Check out her blog.)

What’s next for you after Boston?
Boston will be my fourteenth marathon on the road to fifty, though it is only my thirteenth state. (I did Singapore in December 2009.)  Next up, I will probably be at the New York City Marathon this fall. If I don’t make it through the lottery or by qualifying at Boston (3:23:00 is the cutoff for women), I will run the Rock n’ Roll Savannah Marathon in Georgia. I can't wait.

visit us in boston

If you haven't heard, we love visitors! If you're planning on being in Boston for the marathon, stop by the John Hancock Sports & Fitness Expo and the Prudential Center store. There's a lot to see and do with us from April 15th to 18th. The store's Facebook page has all the details. (Heartbreak Hill, here we come.) 

want more?

• Follow Gina's training. She's blogging (and tumbling) the whole thing.
• Contact Gina for training tips. You can email her at walktothemailbox@gmail.com.
• Meet your local ambassadors. Find out who's teaching classes at your local store.
• Read our first Boston-bound ambassador interview with Sue Anne Clark.

Staying motivated while training for a marathon (or any race, for that matter) can be challenging. Gina's blogging; some of you may be journalling. How do you stay on track when the road to a race is an uphill climb?

The big race is almost here! You’ve done the hard training. So how are you going to make this your best race yet?

A proper warm-up may be your secret weapon to race success.

The start of any big race is like a battle for the best racing position. There will be lots of excited runners prepared to blast off from the starting line and you need to be one of them. A good start will help you avoid people traffic and lead you along the road to a great race. If your body isn’t prepared to run fast right from the starting gun your cold muscles will be forced to work overtime to function. The race can go from an all-time best to an all-time worst very quickly thanks to gridlock and early fatigue.

change your tune

The good news is you can change your racing fate. Your muscles are just like your car: You’d never turn on the engine and immediately speed down the highway, so why do this to your body? Get your motor running with a good warm-up before hitting the highway, or in this case the racecourse.

Finding your perfect warm-up requires a bit of trial and error but here are a few tips and tricks to help you along the way.

45-50 minutes before: Begin with 10-15 minutes of easy jogging to slowly elevate your heart rate.

30-35 minutes before: Follow-up with some stretching and 50-metre strides to help prepare your body for a fast start.

20 minutes before: Use the porta-potty (believe me do this even if you don’t need to) and change into your racing shoes.

10 minutes before: Head to the starting line and complete a few more strides.

5 minutes before: As people accumulate along the starting line bounce on the spot and shake out your legs to keep your muscles warm.

A proper warm up will get your engine going so that you'll have a great race from the start! Good luck in your next race!