(from l-r: shamai, tara, laurel, alicia)

Many of us run with a personal best or goal in mind. However, for three long-time runners with big plans for 2013, a PB isn’t a factor at all.

Laurel, Tara and Alicia are three pals who have a lot (and we mean A LOT) of running experience between the three of them. Sometime this year, they were chatting about this year’s race plans when they mutually stumbled on a realization and created a very cool concept called Not Running For Gold. Their summer of running for fun and adventure is culminating with a trip to Mongolia, where they will run through mountains and the Gobi Desert in the month of July. Not exactly your typical marathon season!

alexis: so tell me how you ladies – all accomplished sub 1:30 marathoners – came up with this idea?

laurel: One day Alicia and I were talking, and we realized that we have a similar philosophy on running and life. We decided to start Not Running For Gold to represent what parts of running we actually love: the camaraderie, the spontaneous friendships, the cool ways to discover a new city. Because we have all been so competitive for so long, we realized that we needed to re-focus our efforts on the parts of running that mattered most – and that doesn’t necessarily include a personal best.

alexis: that’s pretty radical stuff for girls like you…I know you kids, and you race all the time.

alicia: Simply put, we realized we are missing out on 90% of the joy of running. We want to recreate what running means for us. It started a few months ago. On a whim, we all bought gold shorts and ran the Gorge Falls 50k race together. The day before we bought t-shirts and cut them at the thrift store – and we had an incredible time. People were coming up to us and they wanted to be friends with us! After we finished, we thought “what else can we say yes to?” We then got serious and created a summer of fun and exciting challenges.

________

summer 2013 itinerary for the not running for gold crew

Rim To Rim To Rim

alicia: We’re going to the Grand Canyon, for a week and a day. We are doing the course, not the actual race – it’s considered an "Ultra Pilgramage" for diehard runners. Think of it as the Burning Man of the running community. We’ll be camping in the wild and running all day in the desert. We will end the trip by celebrating in Vegas on the last night.

How To Not Die: Training For Mongolia

laurel: That’s right: this is our training series for prep us for our upcoming run trip to Mongolia. Think training in the trails, testing gear, trying travel food and compasses. We’ll be interviewing people with wilderness skills. Some of the places we’re going to include the West Coast Trail, Sunshine Coast Trail and Gambier Island! (Editor’s Note: that’s West Coast-speak for lots of mountains, steep hills and remote terrain.)

Mongolia: Yurts and Air Horns

laurel: In Mongolia, we will be camping. Some of the supplies we are bringing is an air horn for the Gobi Bear….hats, gators, water, matches, stoves, pots, sleeping bags, food, merino wool, dehydrated meals in a bag, flasks and more. We are leaving on June 21st, aka Summer Solstice. We’ve been doing heat training via Bikram classes to prepare.

alicia: When we were planning this trip, I thought we should go somewhere where the culture is very intact, at risk. Ulan Bator, the capital of Mongolia, houses 50% of the population. Beyond the city limits, traditional people in the countryside people live a very nomadic lifestyle. Global warming is affecting this indigenous way of living and we thought it would be cool to see before it disappears.

_______

After these girls, my friends and co-workers told me about their plans, I was actually speechless (and for anyone who knows me that is a uniquely rare experience). Three girls, stud athletes, taking a summer off of traditional marathoning and going to Mongolia for a cross-country adventure? I think I’m safe to say that this is crazy shit…and it is AWESOME. Talk about taking life by the horns and making power moves! It got me thinking…”am I living big enough? What does risk really look like for me?”

Follow these ladies on the blog they’ve set up chronicling their adventures. We’re also going to sporadically check in to see how they’re doing, so stay tuned. In the meantime…what crazy, wild adventures are you going on this summer? What is your version of going big?

Chances are high you’ve seen Tess' name around Twitter and our Facebook page, answering your product questions or handing out virtual high fives for recent goals crushed. As one of our incredibly social savvy team members - Tess spends her days pursuing the internet and chatting with some of the coolest people out there (like you!). The conversations Tess has every day at work consistently inspire her and recently led her to create a badass goal - "the Ambassador Project".

Have you ever had one of those moments where you wonder “Is this real life?” Those happen to me on the regular in my job. Yes, ladies and gentlemen, I work in social media. This vague title (much to the confusion of border control officers and my parents – hi, Mum!) allows me the opportunity to spend my days cruising the internet and chatting to some of the raddest people out here – you guys.  I answer tweets about anything from directions to the nearest store to the best places to sweat in your hood. I’m naturally chatty (ask anyone who’s ever been in a room with me) so getting up each morning to hear about all the cool and inspiring things our guests are up to is such a treat.

One group of people that inspire me daily are our  ambassadors. Now, I fully intend on finishing my degree and eventually winding up with my PhD in physiology but if the opportunity arose for me to be a professional marathon cheerleader, I’d drop the textbooks in a heartbeat. The thing is, I love athletes. I have the deepest respect for anyone who is willing to go all out to try something they’ve never done before. Nothing moves me to keep going than knowing that there are people out there getting up to 4am alarms to run track in the rain, juggling schedules to create workouts or showing up on their mats for their students. I’m a person who turns to sweat when things gets rough. I wanted to spend some time getting to know the people that have helped me through some of my darkest hours and might not even know it. It started with a simple declaration and lo, the Ambassador Project was born.

sweats so far

Yin Yoga – Elle Basten

Spin – Mike Porter

Spin – Natasha Lowe

Hot Yoga with Music– Sasha Smith

Hot Yoga – Heather McEwen

Barre Method – Carolyn Williams

the road ahead

I have a long, sweaty road ahead of me which is perfect for working off holiday shortbread and one too many spiked eggnogs.  After the YVR edition is complete, I’m headed to NYC to stretch, spin and sweat with our ambassadors in the city that don’t sleep. I can’t wait to see all of you on the mat, in the box or on the bike.

Feeling inspired? Get out there and get to know the ambassadors in your neighbourhood. Needing inspiration? You know where Tess can be found and she’d be happy to chat about your goals and sweaty pursuits. If you’re an ambassador and you want to sweat with her, leave a note or shoot her a tweet @thatgirlsix with the hashtag #ambassadorproject. Let’s get sweaty!

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!

"Do what you love. Keep pushing through. The good times will come." - Lisa Brooking

Everyone needs a reminder now and then to do what you love. For our Coquitlam ambassador Lisa Brooking, a tough race turned into a motivational experience that encouraged her to keep following her passion: running.

watch the video

Ogres have layers, onions have layers and winter-running most definitely has layers. When it comes to getting dressed for a sub-zero jaunt, ensuring you’ve got an effective layering-system on can be the difference between a PB and a total meltdown. From wicking to venting to element protection, we breakdown the art behind a well-layered get-up. As it turns out, it’s not just a matter of throwing on everything you own (although some days this almost feels necessary). 

three-step system

base layer
Your base layer actually touches your skin so it is important that this layer is moisture-wicking (staying dry is key to staying warm). This layer should be a fairly simple design: buttons, zippers or elaborate necklines can make layering tricky. Look for soft, moisture-wicking, anti-stink fabrics and aim for a snug fit. Also, thumbholes are a ‘nice-to-have’ in a base because they’ll keep your sleeves down as you layer up.

we heart these base layers:
• Swiftly Techs
• Runder Under Long Sleeve
• Run: Ice Queen Long Sleeve

mid-layer
The mid-layer is on double duty. It has to keep you warm as well as continue to move moisture from the inside out. This layer needs to be engineered with insulating fabrics and venting. Look for a body-skimming fit (not too loose not too tight) and mesh panelling or zipper vents. Thumbholes and Cuffins are awesome mid-layer perks – hello built in running gloves!

we heart these mid-layers:
• What The Fluff Pullover
• Run: Toasty Tech Pullover
• Run: Pitter Patter Pullover

outer layer

This layer is all about protecting you from rain, slush and snow while still giving your body a chance to vent. The outer layer finishes the job the base layer starts by allowing moisture vapour to escape. Vents and mesh paneling are key in this layer because they let you cool down as you build up heat (you are running, after all).  Look for water- and wind-resistant fabrics, additional insulation for bitter cold climates and reflective detailing to keep you bright in low-light scenarios.

we heart these outer layers:
• Run: Bundle Up Jacket
• What The Fluff Jacket
• What the Fluff Vest

so it should work like this:

but not all climates are created equal

Coming from ‘raincouver’ we have serious sun envy – hey Florida, we’re looking at you. Here’s a look at what your layering system could look like, depending on where you live.

warm (florida)
[silverescent base layer] + [rulu mid-layer if needed]

wet and chilly (vancouver)
[silverescent base layer] + [rulu mid-layer] + [glyde outer layer]

cold (colorado)
[silverescent or rulu base layer] + [goose down or tech fleece mid-layer] + [goose down or glyde outer layer]

Whoops - looks like we just stole the "but it's too cold out" excuse from your arsenal. Now layer up and get after it.

The runner's hello.

 
It is, so far, my favourite discovery about running.
It's the nod, smile or wave you receive from (or dish out to) another runner coming your way.
No matter what kilometre you are into your run, it’s a universally understood, silent, ‘hey I think you’re awesome’ from a complete stranger.
It’s a reminder that I’m not alone and that there are a lot of people cheering for me.
It’s an unwritten code.
When it felt like 40 degrees out and I was only half way through my training run, it's what kept me going.
It's the push I needed to get me across the SeaWheeze finish line in Vancouver.
It's the reason I set a new goal to complete five halfs in the next five years.

Keep on running and keep on nodding friends!

No matter how hard we try to trick ourselves into brighter, longer days there is no denying that the mornings and evenings are getting darker. Since low-light scenarios pose safety concerns for runners, we asked Queen St West ambassador, Heather Gardner, for five tips for keeping safe when running at dusk and dawn.

1. always carry a cell phone and identification

This tip is number one no matter what time of year you run. Always keep your cell phone and driver's license on you while out running. Whether you need the help or a fellow runner does, knowing you can make the call brings peace of mind and keeps you safe. Consider adding an ICE (In Case of Emergency) contact to your phonebook. That way if something does go wrong a stranger will know who to call for you.

2. choose a well-lit route

Run in areas that are well lit and always bustling with other runners. This means saving those reclusive, isolated routes for daylight, and sticking to the main streets when it’s dark. Also, consider rocking a head lamp. It's perfect for mid run dance parties but also great so that other traffic on the road or sidewalks will see you. You'll also be able to better identify uneven surfaces (hey, sometimes even the best of us get tripped up).

3. be seen

There’s more to putting together a great run outfit than just simply something that matches. Wear colours that will let cyclists, drivers and even other runners and pedestrians know you’re there. Whites, yellows and even shades of orange will have you being seen. Lots of run gear has reflectivity built right in so be strategic about how you’re layering it. Make sure  reflective taping remains visible. You can also consider adding your own reflective strips. When it comes to staying safe, the more the better.

4. keep it close to home

Running at dawn or dusk is not the time to try a new route. Rather than a big 10km route, why not do a double 5km? Stick close to home should you need or want to stop. This also ensures that you’re familiar with the neighbourhood and every crack and corner on your route.

5. join a group!

As they say, there's strength (and motivation and fun) in numbers so if you’re happy running as part of a group, it’s definitely safest (need a group? Check in with your local lululemon store). If a group just ain’t your thang…let a few people know that you’re heading out, the estimated duration of your run and where you're going.

6. unplug

Though some of us rely on blaring tunes to keep us distracted from the burning in our quads, if you're running alone in the dark it's a good idea to leave your headphones at home.  Another option if you can't run without music is to have it playing out loud, instead of wearing earbuds (though you'll need to be okay with your guilty pleasure playlist being shared with the world). Either way, being in tune with your surroundings is key. *Special thanks to our guests on Facebook for suggesting this additional safety tip!

Stay safe out there runners! Any other tricks for running safely in low-light?

BASE LAYERYour base layer actually touches your skin so it is important that this layer is moisture-wicking (staying dry is key to staying warm). This layer should be fairly simple in design. Buttons, zippers or elaborate neck lines can make layering tricky. Look for soft, moisture-wicking, anti-stink fabrics and aim for a snug fit.
Run: Ice Queen LS
This body-skimming base layer is made with buttery soft Rulu™ so it feels great against our skin. The inherently-wicking Rulu™ and quick-drying mesh panels work together to pull sweat away from the body. Don’t get your sleeves in a bunch - thumbholes make layering over this base no problem.

MID-LAYERThe mid-layer is on double duty. It has to work to insulate and keep you warm as well as continue to move moisture from the inside out. This layer needs to be engineered with insulating fabrics and venting so it can get the job done. Look for a body-skimming fit and mesh panelling or zipper vents.

Run: Toasty Tech Pullover
This soft and insulating mid-layer was designed with Tech Fleece and mesh panelling to support your base layer in wicking away moisture. The magnet snap helps to lock out the cold and cuffins with thumbholes keep your hands warm (think of them as built in running gloves).

OUTER LAYERThis layer is all about protecting you from rain, slush and snow while still giving your body a chance to vent. The outer layer finishes the job the base layer starts by allowing moisture vapour to escape. Look for water- and wind-resistant fabrics and ensure you have a good range of motion. Run: Hot Cheeks Skirt
We designed this outer layer so that even when it gets really cold we won’t feel the need to run in our ski pants. This 800-fill-power premium goose down skirt layers easily over run tights and helps to keep our tush toasty without weighing us down. With a 360˚ reflective details and secure zipper pockets, this little layer is a B.F.D.

Run: Turn Around Jacket
We designed this reversible winter run jacket with zipper vents so we can cool down without stripping down. The water- and wind-resistant Cire fabric, wicking Rulu™ fabric panels and 800-fill-power premium goose down combine forces to kick some serious (winter) butt. This jacket takes element protection to a whole new level.

Get winter ready - Find these layers in store and online this week!

You know you’re hardcore when you live in New York and declare your love for winter running. Meet Brooklyn Showroom ambassador and Hot Bird Running co-founder, Jessica Green and learn how she went from law degree to running the streets – and everything else in between. 

Travel bag, meet my foam roller! The Grid by Trigger Point. My PT introduced me to this travel-friendly and apartment-friendly foam roller and now I actually roll it out on the road and at home. It's also a great conversation piece and half-time activity during our Sunday football parties.

A perfect, lightweight spring/fall/winter windbreaker for numerous types of weather conditions with tons of reflective gear to keep my clients and me stay safe at night and during early morning runs. Pockets for my gloves, phone, keys, money and a feminine cut to keep me looking fresh and on top of my running game. (Ed’s note: this jacket is from last year but is quite similar to the Run: Nothin’ But Run).

Birks. Heaven. Period. Plus, a must if you are a born and bred Oregonian, which I am! Go get yourself a pair.

I've never had a problem with these bad boys. They can go the distance and beyond without saggy, chaffing or riding up over my knee.  As a running coach, the back pocket is also really key because I have to travel and coach workouts with my phone and the pocket is big and sturdy enough to keep it from bouncing around.

My feet have never been happier since purchasing my own set of melt balls after a life-changing Melt Class with Zoe Levine two years ago.  Every runner NEEDS a set of these.

During the sweaty months of summer and wet months of winter, my money, phone and subway card all need a little extra help in the dry department with as little added bulk as possible. I don't leave home without a Ziploc foldable sandwich bag.

WHY WE LOVE THIS “It’s slowly getting a little colder every day and, for me, that means it’s time for run pants. This winter we focused on developing new fabrics that feel warm but light, strategically placed fabrics that solve for splashes and chill, as well as reflective details that won’t leave us looking like a pylon. I know that winter running can get wild but, let’s face it, life is too short to run on a treadmill.” JOANNA - Product Editor

1/ Run: Clear As Mud Pant
Puddles and slush are a winter running reality but running in wellies is ridiculous. The slim straight cut of these pants and the built-in water-resistant gaiters help to protect us from the elements. We’re trading our waders for gaiters.

2/ Run: Runder Under Pant
This clean and simple design is the running version of the Wunder Under Pant we all know and love. Run-friendly features like flip-up reflectivity and a continuous drawcord make these pants the black cashmere sweater of our running wardrobe.

3/ Run: Make a Move Pant
Running in cold weather is serious business and we designed these slouchy run trousers because it’s business time. The inherent moisture-wicking nature of the Rulu™ fabric makes these pants feel like a warm hug on a cold winter morning and that is all the motivation we need to get outside and run.

4/ Run With Rover Pant
At the end of a long and rainy day, we may not feel like heading out for a run but our best friend, Rover usually can’t wait. We designed these pants with a cozy Rulu™ inner layer and a protective water-resistant outer layer that will help keep us warm and dry. These pants may just be our new best friend (sorry Rover).

THAT'S WHAT SHE SAID

We caught up with run designers, Niamh and Caitlin, to get the behind-the-seams rundown on our winter run pants.

Imagine waking up one day and finally paying attention to that voice in your head that’s been telling you “this isn’t right”. After a stressful eleven years in the finance industry, Lincoln Square store educator, Jill, called it quits on her 9-5 to pursue a healthier and happier life. Watch her video and read on to learn a little more about this inspiring gal.

I highly recommend Hal Higdon's book for first time marathoners as I used it last year for my first marathon. The book has a wide variety of training schedules for all different levels.

I absolutely love the Nike+ app on my iPhone because I can share my runs through Twitter and Facebook!

Hands down the most comfortable bra to run in. Fits perfectly, chafe-resistent and moisture wicking!

They were giving these babies out at the SeaWheeze and I fell in love with them. Plant-based, delicious, easy to digest for optimal energy and HEALTHY.

I never leave for a run during the day without my sunglasses. I love being incognito to get into my zen mode.

I never know where I am going to end up in the city... so I always carry my Metrocard just in case I get carried away and end up in Brooklyn!

I love how these stay in place and are moisture wicking. It basically doesn't feel like I am wearing anything at all!

This balm is all natural and vegan too!

Absolutely a must when running long distances so you don't get all chafed and sore.

Ah-mazing. I have a lot of hair and this headband keeps my hair and sweat off my face.

I love this medal as a reminder of crossing that finish line in the beautiful city of Vancouver. I was so proud to run that race as a part of the lululemon family.

This guy takes on mile after mile with his best buddy at his side – I mean look at that furry face, could you leave Tom behind? Watch the video and read below to learn more about this dynamic running duo featuring our Soho store ambassador, Tom Cripps and his canine sidekick, Footyboots.

I wore them for about eight years. I don't wear them anymore. I made myself a guinea pig for running form and quickly realized that orthotics don't make the problem go away they just move the weakness elsewhere. With proper running form I now run farther, faster, more frequently and injury-free.

Sweat vs Silver.

Not mine. Belongs to Footyboots. He is at his happiest when playing with the frisbee and when he is happy that means no humans are in immediate danger of his crushing look of disapproval.

The novelty moustache is for me to wear when Footyboots is upset with me. He can't recognize me when I'm wearing it. Something about being colorblind…

Light as air. Yeah yeah.

Used to massage knots out of my legs, namely my left lower IT band. Grrr…

Clearly I don't like complex stories…

A couple of ultra-marathon mementos. (Ed's note: Psh. No big deal...)

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?

You didn’t think we’d let you run a half marathon and then just leave yah hanging, did you? Coming straight from Rob your TackleBox Trainer, here’s everything you need to know now that the wheezing is over (well, for this year….)

the AfterWheeze

celebrate your success!!!
Take a moment to reflect on what you have accomplished. It is really an amazing feat. Dude! You just ran a half-marathon bragging rights are officially granted.

hydrate
We’ve said it before and we’ll say it again – drink fresh water! It’s super important to replenish your body's water stores for recovery.

sleep
Your body repairs itself while you are catching zzz's. Make a point to set yourself up for some great sleeps in the weeks following your run (hey, you don’t need to tell us twice).

therapy
Here’s the excuse you’ve waiting for! Massage therapy is always a plus, especially after a run. Book yourself some ‘me time’ to help increase circulation (for better muscle recovery) and to release tension from those overworked muscles.

to run or not to run?
Itching to get back out there? First and foremost, listen to your body when deciding when’s the right time to lace up again. For more experienced half-marathoners, you may be able to get out for a run the very next day. Some of us may not even want to think about running (EVER. AGAIN). I would suggest taking a week run-cation to let your body recover.

If you are feeling stir crazy without running, some great recovery activities are:
• Yoga: hatha, yin, restorative are all really great recovery forms of yoga
• Swimming
• Cycling

keep the momentum going
What now? One thing I find after people finish a program like the TackleBox is that they need two things to keep the momentum going: a goal and structure. Set a goal to create focus for what you are going to do. Find structure in creating a new program for yourself.

You came. You ran. You partied. Congrats everyone, thanks for joining us!

13.1 things to pack for a destination 13.1 miles

6 more sleeps. Eeep! Rob the TackleBox trainer has been getting us prepped with his training program designed for personal bests – now all that’s left to do is get some good sleeps, eat some carbs and pack your bag. If you’re from Vancouver, there isn’t quite as much pressure to pack …but if you’re coming from out of town, you’ll want to put a bag together with all of the essentials you need for having the best weekend of your summer. Here are our suggestions for the 13.1 not-so-obvious things you should remember to pack for your SeaWheeze weekend.

1. Pacifica Perfume – Vanilla Vera Cruz
Pair a yummy-smelling body spray with dry shampoo and oil-absorbing sheets and you’ll be good to go for patio time after your run. Vanilla Vera Cruz is a perfect summer scent: light, sweet and a little bit sexy.

2. Rocky Mountain Sport Epsom Salts
Once you’ve given your all on the SeaWheeze course and you head back to your home or hotel, treat your tootsies to a little TLC with an Epsom salt bath. Epsom salts are an easy and affordable way to rejuvenate tired feet and legs post-race.

3. Women’s No Show Ultimate Sock
While a big training program is important, having a successful run is ultimately determined by the little things. Fight the battle against blisters with socks that stay put and breathe.

4. Philosophy Purity Facial Cleanser
SeaWheeze weekend is going to be a jam-packed festivus of good times. This cleanser is the MVP of the toiletry bag: it cleanses dirt, sweat and makeup away without stripping your skin and comes in different sizes for easy travel.

5. Energy Gels
Hunger pangs are a sworn enemy of personal bests. Vega products will be on the SeaWheeze course but if you’ve been training with a different brand bring it along (it’s a good idea to try gels once or twice before race day to make sure they suit your tummy).

6. Om Tote
Picking the right bag to pack for a weekend away can make-or-break how simple (or arduous) the task can be. The Om Tote has plenty of storage capacity to fit everything you need and has compartments to keep all your essentials organized.

7. Burt’s Bees Coconut Foot Cream
Your feet have been working hard and they deserve a little VIP treatment. This foot cream is our absolute favourite – it smells delicious, is super-moisturizing and is completely natural.

8. Groovy Thong
Much like socks, wearing the right pair of underwear on your big day is a decision not made lightly. The Groovy Thong is comfy and won’t, ahem, “ride up” so you can stride ahead without a worry.

9. Alba Botanical SPF 25 Lipcare
Many a time we have slathered on sunscreen only to forget about our lips…and let us tell you, it’s a real bummer when the sun goes down. We love Alba’s SPF 25 lipcare; it is moisturizing, a little glossy without being sticky and we have yet to burn our pout with this stuff on.

10. Clean & Clear Oil-Absorbing Sheets
On fast and furious weekend adventures, sometimes we need to get ready in a hurry. In the summertime, these oil-absorbing sheets are a girl’s best friend – post-race, they will save your life.

11. Deja Vu Scarf
Having a scarf to wear on planes, after yoga classes and on drafty summer nights is absolutely key. We love the Déjà Vu Scarf – the cotton is uber-soft and it’s big enough to wrap around twice. An added bonus: bring this scarf to the beach or SeaWheeze concert for a cozy mini-blanket.

12. Klorane Oil-Suppressing Dry Shampoo
Sometimes when patio hour calls we don’t have time to head back and shower post-run. This dry shampoo makes oil disappear without making our hair ashy or grey looking (plus it smells delicious).

13. Bodyglide
Some people are into Bodyglide and some people aren’t….but it can be a nice thing to have in your bag just in case you feel a case of chafing coming on.

13.1 Apothic Red
Red alert: once you’ve come home from your day of SeaWheeze activities, we think it’s critical to toast to your achievements with a glass of full-bodied red. This is our current favourite.